Looking for exercises that are more manageable with POTS? Try these five POTS-friendly strength exercises that use seated, lying-down, and stable positions to build your calves, glutes, upper body, core, and balance with fewer upright transitions.
Kristie Lengel
October 14, 2026
E101- Easy Meals for Chronic Illness When You’re Too Tired to Cook
Too tired to cook because of chronic illness or fatigue? In Episode 101 of Balance Banter, Kristie Calise shares simple low-energy meal ideas that prioritize protein, whole foods, and nutrient density without requiring complicated cooking.
October 09, 2026
No Bake Pumpkin Spice Bites
Servings: 24 Ingredients: Directions: 1️⃣ Add all ingredients to a large bowl and mix until well combined. 2️⃣ Refrigerate the mixture for 30 minutes to allow it to firm up. 3️⃣ Using your hands, roll the mixture into 24 evenly sized balls. 4️⃣ Enjoy right away or store for later! Pro Tips:
September 13, 2026
E100- What to Do During a Chronic Illness Flare-Up
What should you do during a chronic illness flare-up? In Episode 100 of Balance Banter, Kristie Calise shares a simple, supportive approach to flare days—including rest, foundational habits, gentle movement, nervous system regulation, hydration, and nourishing food—without turning recovery into another overwhelming checklist.
September 11, 2026
Why I Created Balance: Chronic Illness Care After Nearly a Decade of Chronic Illness
After nearly a decade of chronic illness, medical gaslighting, POTS, MCAS, and mold-related illness, Kristie Calise turned her experience into purpose. Learn why this Exercise Physiologist and Functional Nutrition Practitioner created Balance: Chronic Illness Care—and read her guest article on medical gaslighting for the Change the Air Foundation.
September 01, 2026
Paleo Crumb Cake
Servings: 12 Ingredients: Crumb Topping: Cake: Directions: 1️⃣ Preheat the oven to 350°F. Line an 8×8-inch square baking pan with parchment paper, covering the bottom and sides. 2️⃣ To make the crumb topping, add all topping ingredients to a small bowl and mix together with a fork until crumbly. Place in the refrigerator until ready
August 24, 2026
When More Information Isn’t the Answer: Learning to Listen to Your Body With Chronic Illness
If you have spent years tracking symptoms, food, sleep, stress, and every possible trigger, you may not need more information. You may need space to listen to what your body is telling you and respond with support. Here’s how to move from constantly analyzing your chronic illness to building more trust, flexibility, and supportive action into everyday life.
August 23, 2026
Cauliflower Fried Rice
Servings: 6 Ingredients: Directions: 1️⃣ Heat a large nonstick skillet or wok over medium heat. Add the oil, tofu, and salt. Cook for 5–7 minutes, stirring occasionally, until the tofu begins to turn lightly golden. 2️⃣ Add the ginger and cook for 1 minute, until fragrant. 3️⃣ Add the thawed vegetable mix and cook for
August 17, 2026
E99- After Symptom Tracking: What to Do Next With Chronic Illness
Symptom tracking can help you uncover important patterns in chronic illness—but what happens once you already know your triggers? In this episode, Kristie Calise explains what to do after symptom tracking and how to turn what you’ve learned about food, movement, stress, and flare patterns into practical daily actions. Discover why Balance: Chronic Illness Care was created to help bridge the gap between understanding your symptoms and actually supporting your body.
August 09, 2026
Easy Lemon Chicken
Servings: 4 Ingredients: Directions: 1️⃣ Preheat the oven to 400°F and set aside a baking dish. 2️⃣ Season both sides of the chicken breasts with salt and pepper. 3️⃣ Heat a large skillet over medium-high heat. Add 1 tablespoon olive oil. 4️⃣ Once the pan is hot, add the chicken breasts. Cook for 3–4 minutes