Vitalia Nutrition

05/28/2025

05/28/2025

When you want a sweet… but you also want steady energy, balanced moods & zero guilt

05/28/2025

Your workouts should work with your hormones, not against them. 💪🌀

Save + share this guide to sync smarter, feel stronger, and stay consistent all month long.

05/26/2025

Think egg whites are the “healthier” choice? Think again 👀

The yolk is where all the hormone-loving nutrients live 💛

If you’re trying to balance your hormones, support your cycle, or boost energy … don’t skip the yolk!!!

Your body needs those healthy fats, vitamins, and cholesterol to thrive.

✨ PS. Want breakfast ideas that actually support your hormones? 👇🏼👇🏼

Grab my FREE guide: 5 Power Breakfasts for Women

🔗 link in bio!

05/16/2025

Because taking care of yourself should be as simple as 3 ingredients.

These hormone-loving peanut butter cookies are:
✔️ Naturally sweetened
✔️ Full of healthy fats & protein
✔️ Kid-approved (hello, lunchbox treat!)
✔️ Ready in minutes ⏱️

✨ No guilt. No overwhelm. Just nourishing, feel-good snacks that support YOU (and your family) 💛

👉 Save this for your next sweet craving & tag someone who loves PB and needs this recipe ASAP! 💪

04/28/2025

If you are feeling drained, moody 😩, or like your workouts just aren’t giving you the results you deserve? It might not be you, it might be your hormones. 💫

So it’s time to unlock the superpowers hidden in your cycle 🩷✨

During this Cycle Syncing Workshop, you’ll learn how to align your food 🥑 and fitness 🏋🏼‍♀️ with each phase of your cycle to boost energy ⚡, balance mood 😊, improve period health 🩸, and actually see the results from your workouts and the food you eat 💪

Because when you work with your body instead of against it, everything changes 🌿

📍Sign up via the MindBody app
💸 $135 + tax — includes a 3-class pass to any class of your choice
📅 Limited spots available!

Let’s make your cycle your secret weapon 👏

04/12/2025

In 2023, Chris and I stood on this very beach with a heart full of hope and a prayer finally answered, we had just found out I was pregnant with twins 👶🏻👶🏻 after trying for what felt like forever ✨🤍.

And it’s funny because before we even tried to have babies we always dreams about having twins! And our wish came true 🩵🩷

Today, we are back in this same spot, but now with Mia and Jackson in our arms (or chasing waves and seagulls !) 🌊 and my heart is overflowing with gratitude 🙏🏼 and love for my little family of 4.

Mia and Jackson have officially become little beach bums (as predicted) and have loved every minute here: wave-chasing, snack-sneaking and water splashing 🌊🧡.

Feeling so grateful for how far we’ve come. We really do belong here. 💛🌴

04/10/2025

My latest obsession: this immune Glow blend I perfected before my trip, now it’s your turn to try it!

Packed with protein and antioxidants thanks to mango 🥭, banana 🍌, and pineapple 🍍 plus the powerhouse duo: ginger & turmeric ✨ for immune support. I added chaga mushroom 🍄 for a calming adaptogenic twist.

Spicy note: skip the cayenne 🌶️ if you’re spice-sensitive, and go wild with the ginger if you’re like me and love that zing!

Your immune system (and taste buds) are gonna love this one

04/01/2025

✨ How to Drink Coffee Without Wrecking Your Hormones ☕🚨

If you start your day with coffee on an empty stomach… we need to talk. 😬

Drinking coffee first thing spikes cortisol, messes with blood sugar, promotes fat storage, and even depletes progesterone (hello, mood swings & anxiety).

BUT you don’t have to give up coffee! Just drink it in the right order:

✅ Step 1: Warm lemon water 🍋 (hydrates + supports detox)
✅ Step 2: A wholesome breakfast with protein, healthy fats & complex carbs 🍳🥑🍠
✅ Step 3: THEN, enjoy your coffee ☕ (make it organic!! coffee is one of the most pesticide-sprayed crops!)

💡 Bonus Tip: Don’t wait an hour+ after waking up to eat! Your hormones need fuel within 30-60 min of waking.

Your hormones will thank you. 😉✨

🔥 Want to balance your hormones without giving up coffee? SAVE this post & tag a coffee-loving friend! ☕👇

03/28/2025

Leftovers: A Busy Mom’s Best Friend! ✨🍽️

When life is nonstop (because, let’s be real, when is it not?!), having nutrient-dense leftovers in the fridge is a game changer. No need to start from scratch—just reheat, maybe mix things up a little, and you’ve got a balanced, hormone-loving meal ready to go.

This plate? Salmon + Brussels sprouts = a powerhouse combo for hormone balance!
🐟 Salmon is rich in omega-3s, high-quality protein, and B vitamins—supporting brain function, reducing inflammation, and keeping hormones happy.
🥦 Brussels sprouts (and other cruciferous veggies) help the liver detox excess hormones, keeping everything in balance.

And let’s not forget the magic trio for steady energy + hormone health:
✔️ Protein – keeps blood sugar stable and supports muscle repair
✔️ Healthy fats – nourish hormones and fight inflammation
✔️ Fiber – keeps digestion moving, which is key for eliminating toxins

So, next time you cook, make extra! Your future self (and your hormones) will thank you. 💛

PS. If you never know what to cook/eat to keep your hormones in check, take a look at The Busy Mom’s Hormone Balancing Meal Plan vitalianutrition.com/busymoms

02/17/2025

Ever wondered how syncing your meals with your cycle can transform your day-to-day energy and mood? 🤔 Swipe through to uncover the secrets of cycle syncing that will:

1️⃣ Boost your energy when your toddler’s on a non-stop play marathon.
2️⃣ Stabilize your mood during those unpredictable, hectic moments.
3️⃣ Enhance your overall well-being by aligning nutrition with your body’s natural rhythm.

Each slide reveals a practical tip or benefit that you can start using right away—even with your busy schedule. Ready to unlock the power of cycle syncing and feel truly in tune with your body?

👉 Double-tap if you’re excited to try this, and comment below with your biggest challenge when it comes to meal planning.

05/17/2024

If you are TTC aka trying to have a baby and your snacks are only fruits or crackers, youre making it harder to get pregnant because when not paired right, these foods diaregulate blood sugar.

Stable blood sugar is a MUST to get pregnant, to ovulate and to have healthy periods.

Some red flags that your blood sugar is outta whack:
🚩 3 pm crashes
🚩 brain fog
🚩 moodiness
🚩 irregular periods
🚩sweet or carby cravings
🚩get hungry 1-2 hours after eating

So in order to avoid a blood augar roller coaster make sure to always pair fruits and/or crackers with a protein or a healthy fat 🥑. Check examples 👆🏼👆🏼

REMEMBER: Cutting down carbs is not the answer! ❌❌

So Try this simple tip and you will notice a huge difference and you will boost your fertility! 🩷

PS. What’s your fave fruit and protein or HF combo?
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