How to Eat Healthy Food Journal

NUTRITION

We believe that understanding your story first is critical: it both enables us to create a plan 100% customized to you, as well as better empowers you to take-hold of your wellness journey and thrive long-term.
We believe that understanding your story first is critical: it both enables us to create a plan 100% customized to you, as well as better empowers you to take-hold of your wellness journey and thrive long-term.

Virtual Sessions*

Custom Meal Plans

Progress Tracking

Determine Calorie Needs

Review Lab Work

Vitamin/Supplement Guidance

Recipe Modifications

Hyperbaric Chamber

Customized Workouts

 What to Expect 
We believe that understanding your story first is critical: it both enables us to create a plan 100% customized to you, as well as better empowers you to take-hold of your wellness journey and thrive long-term.

We will help you: (1) understand healthy eating and exercise for you; (2) take a look at your fitness habits and create achievable goals; (3) see the bigger-picture beyond size, shape and calories; (4) learn what kinds of nutrients your body needs to thrive; (5) face unexpected worries and fears head-on and develop healthy management techniques; (6) decipher between "excess or necessity" when it comes to vitamins and supplements; (7) be prepared and empowered to live-out these goals daily.

We will help you: (1) understand healthy eating and exercise for you; (2) take a look at your fitness habits and create achievable goals; (3) see the bigger-picture beyond size, shape and calories; (4) learn what kinds of nutrients your body needs to thrive; (5) face unexpected worries and fears head-on and develop healthy management techniques; (6) decipher between "excess or necessity" when it comes to vitamins and supplements; (7) be prepared and empowered to live-out these goals daily.

Healthy Eating Plan for Diabetes
DIABETES MANAGEMENT
Weight Loss Essentials, Eating for Weight Loss
WEIGHT LOSS
sports runners working out exercising
SPORTS PERFORMANCE
Green Goodness
GENERAL WELLNESS
exercising while pregnant, exercising after pregnancy
PRENATAL POSTNATAL GDM
Eating for life, food for 23andMe report
Festive Holiday Fruit Salad
NUTRI-GENOMICS & PREVENTATIVE
THE  TRIAL

45 minute initial session +15 minute phone follow-up

We all have priorities. We encourage you to make your health a main one, and we'll make it easy for you. For just $40, we can begin to explore what optimal health can look like for you. If you do end up purchasing one of our many packages (see below), this will go towards your package price.

$40
$100

PACKAGES

Each package also includes:

Daily calorie needs calculations + additional 5% discount on Personal Training packagesReferral Discounts

Affordable Nutritionist for health

60 minute initial

2 follow-ups 

(30 minutes each)

$237

$225

save

5%

Affordable Dietitian

60 minute initial

5 follow-ups 

(30 minutes each)

save

10%

$445

$395

How to Eat Healthly to Lose Weight

60 minute initial

8 follow-ups 

(30 minutes each)

save

20%

$640

$512

 Initial Session: Getting to Know You 
Festive Holiday Table

Our first session together will look a little like a flexible Q&A. It's where we'll talk about a few nutrition/fitness-related details: your typical intake and exercise routine; pertinent medical history and labs; what worked for you in the past/what didn't; potential ideas, goals, fears and objections/barriers you might have; answer any of your questions, and begin to develop a game-plan together to look forward to in our upcoming sessions.

Our first session together will look a little like a flexible Q&A. It's where we'll talk about a few nutrition/fitness-related details: your typical intake and exercise routine; pertinent medical history and labs; what worked for you in the past/what didn't; potential ideas, goals, fears and objections/barriers you might have; answer any of your questions, and begin to develop a game-plan together to look forward to in our upcoming sessions. 

 

DIABETES MANAGEMENT

Losing Weight with Diabetes

The world of Diabetes does not need to be complicated. Working together, we will simplify things by helping you: better understand what changes when you have diabetes and applying healthy coping strategies; learn your medications, their effect on blood sugar and possible food interactions; understand carbohydrate counting and exchange lists; construct meal plans; discover grocery shopping tips & tricks; read food labels; develop an activity plan; and establish an accountability team.

 

WEIGHT LOSS

Losing weight without working out

Lasting weight-loss requires dedication and respect, by both your team and yourself. 

We are here to provide you with the resources you need to own your goal. We will help you: tap into your own intrinsic motivating factors and cope with unexpected fears or anxieties. We will guide you with evidence-based tools and expert insight; provide consistent feedback and inspiration; plan winning custom menus together; revitalize favorite recipes for success; refine the grocery list; and track improvement and provide proof-of-progress.

 

SPORTS PERFORMANCE

Marathon Participants

Interested in improving your game? Increasing your strength? Getting into shape?

We have years of experience - marked by success - to equip you for your challenge. We will help you to tap into your own intrinsic motivating factors and challenge yourself, while: providing a platform of critical nutrition and exercise knowledge; guiding you with evidence-based tools and expert insight; providing consistent feedback and inspiration; planning winning custom menus together; deciphering the world of supplements and the power of protein; and tracking improvement with proof-of-progress.

 

PRENATAL - POSTPARTUM - GDM

Losing weight after pregnancy

Dana is a fellow momma. She brings empathy, compassion and so much wisdom.

She will help you to recognize and celebrate your progress while inspiring you to wholeness. She will utilize both experience and wisdom-laced knowledge to help you: adjust to the breadth of changes and challenges during pregnancy; embrace and face the physical and emotional recovery in postpartum; confront potential fears/anxieties/frustrations and learn to practice healthy coping skills; understand the keys to a healthy pregnancy with gestational diabetes (for those with GDM). She will provide a platform of critical nutrition and exercise knowledge; guide you with evidence-based tools and expert insight;  provide consistent grace-laced feedback and inspiration; plan nourishing menus together; and celebrate progress. You are worth-it.

 

GENERAL WELLNESS

Losing weigh with PCOS

What does it even mean to "eat healthy" anyway? We'll shed some light on this.

We all have room for improvement. Together, we will unpack your food habits and begin setting realistic goals for integrating nourishment that promotes your optimal well-being, for the long-haul. Dana's education and training is rooted in the principles of longevity and disease prevention. We will: provide a platform of critical nutrition and exercise knowledge; guide you with evidence-based tools and expert insight; provide consistent feedback and inspiration; plan customized menus together; decipher the world of supplements; and track improvement in measurable ways.

 

NUTRIGENOMICS & PREVENTATIVE

Eating for energy
Food for My Family

It turns out that your genes can be powerful markers to help guide your food choices.

We're here to help you decipher what ideal nutrition can look like for you, and what to prioritize. Dana's education and training is rooted in the principles of longevity and disease prevention. She studied in Italy under Dr. Volter Longo - a leading researcher on the relationships between genetics, disease, and lifespan. Together, we will unpack your food habits, prioritize genetic clues, and begin setting realistic goals for integrating nourishment that promotes your optimal well-being, for the long-haul. We will: provide a platform of critical nutrition and exercise knowledge; guide you with evidence-based tools and expert insight; provide consistent feedback and accountability; create menus together; and track progress in measurable ways.

Balsam

Where practical nutrition and fitness meet   your   lifestyle goals for the long-haul. Evidence Based      Powerful      Results