Kira Mar Nutrition

07/07/2022

Yesterday, I was invited by the B Talen Community, and my long dear friend .a at where I addressed the topic of Mindful Eating and how to navigate healthy options at work. We had a very honest open discussion about how to make choices when around cowokers or attending work socials.

Some of the topics we covered in today’s session included workplace eating challenges, the importance of workplace health, how to create healthy habits if working from home, the office, or when eating out, cultivating mindful eating intentions, and the importance of a growth mindset.

It’s been a wonderful experience to deliver an in person session (finally with no masks) at the worlds leading ERP software company where employees health and wellbeing is prioritized.

23/05/2022

Yesterday, I graduated from the Pennsylvania State University with a Master's in Nutritional Science ✨

I feel grateful for taking the road less traveled. When the pandemic hit, I was left with the option of completing a Dietetic Internship in the Bay Area or getting an M.S + Dietetic Internship in PA.

Setting myself up for a challenge, I moved across the country to pursue my dream of becoming a dietitian. This experience made me understand the importance of adaptability and resilience when you do what you love and are passionate about.

To all those who have crossed paths with me these last two years, thank you for clarifying my purpose; to all those who have been there since day one, thank you for believing in me.

I am proud to also announce that my M.S thesis abstract will be presented at the American Society for Nutrition Online Conference and published along with a final manuscript

03/04/2022

Ageing and Sleep: What You Need to Know.

My first ever publication was made live a year ago today! I devoted 3 months to working with a comunity extension program at Penn State that prepared webinars and courses for adults enrolled in LIFT (Lifelong Improvements Through Fitness Together). This program catered to inactive to moderately active adults aged 60+.

In my webinar, we discussed the importance of sleep in metabolic processes and physical activity, so that we reduce stress and inflammation, and ultimately .

I created this poster so that you can take away the key messages regarding and .

Save this for later! And don’t forget to LIKE & FOLLOW for more content 😊

14/01/2021

Vegan delights 👑✨

This lunch was pretty much inspired by the remaining foods in my fridge 😅

A perfect blend of veggies, protein, and fat with lemon and vinegar base in all the dishes helps keep my gut happy 🌞

When I don’t have breakfast in the morning, I treat myself to a full plate, basically to make up for all the nutrition missed. Call it brunch if you want.

Make sure to DM to your friends and save the post later if you need inspiration for new recipes

10/01/2021

What’s the Microbiome?

In simple terms, the microbiome is the aggregate of species and functional activities of these organisms. The microbiome is found within human tissues and fluids.

I made a simple infographic with evidence-based resources to help you understand what are the functions of these little guys who live inside of us.

Keep checking my page because you will see what are ways to balance these microorganisms with diet and lifestyle that don’t require supplements and expensive treatments/detox.

Don’t forget to Save this for later!
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¿Qué es la microbioma?

En términos sencillos, la microbioma es el conjunto de microbiota y actividades funcionales de estas especies. La microbioma se encuentra dentro de los tejidos y fluidos humanos.

He hecho una infografía sencilla con información basada en pruebas científicas para ayudarte a entender que hacen estos organismos que viven dentro de nosotros.

Sigue consultando mi página porque verás las maneras de equilibrar estos microorganismos con dieta y estilo de vida, que no requieren suplementos ni tratamientos/desintoxicación caros.

¡No te olvides de Guardar este post para más tarde!

08/01/2021

Lunch time ideas ✨

Made this wholesome salad with pre made ingredients like marinated salmon, pickled cabbage, and pico de gallo. I also steamed the green beans and edamame. My vibe these days is to prep different meals and then combine them in salads.

Ingredients:
- Spinach bunch
- 1/2 cup of corn
- 1/2 cup pico de gallo
- handful of shredded cabbage(either pickled or raw)
- 1/4 cup edamame
- 1/4 cup green beans
- 4 oz salmon filet (baked in oven/ ceviche/marinated)

Don’t forget to SHARE this recipe with your friends and SAVE it for later 😘

27/11/2020

Fall salad 🇺🇸⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How have your eating habits changed since the beginning of the new season? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As you have probably seen on the blog, salads are one of my favorite recipes because they are simple, yet can become so nutritious and filling. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My goal here was to show how you can add seasonal produce in your salads. I used persimmons, and pickled cabagge, and combined it with olives, celery, and parmesan.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you can, add herbs (I used Basil) to intensify the flavors.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ensalada de Otoño 🇪🇸⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Como han cambiado tus hábitos alimenticios desde que ha empezado la nueva estación? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Como much@s sabréis, las ensaladas son uno de mis recetas favoritas porque son simples de hacer, pero pueden ser muy nutritivas y saciantes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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My objetivo era enseñaros como añadir productos estacionales en ensaladas. Por ejemplo, yo usé caquis, y repollo en vinagre, combinado con aceitunas, apio y parmesano. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Si puedes, añadele hierbas como la albahaca para darle más sabor.

24/09/2020