Natalia Healthy Vibe - Functional Nutrition

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Natalia Healthy Vibe - Functional Nutrition

I share the kind of knowledge I once wished I had. Feel free to contact me!

I'm registered Nutritional Therapist in Ireland, supporting people with Weight Struggles, Gut and Hormonal Imbalances, IBS, Insulin Resistance – through a holistic approach.

17/10/2025

Sounds weird coming from someone who talks about health, right?
But sorry — that’s just the truth!
Read it till the end and you’ll get what I mean 😉

And i know, I know — on social media you see plenty of “health experts”: always full of energy, and apparently never sick...

But you know that what you see online is just a tiny fraction of reality, right?
(Sometimes, it’s pure illusion 🙃…)
Behind the scenes?

I bet your favorite trainer also has days when they don’t even want to get off the couch.
And that gut-health and flat belly guru? They get bloated too 🙃

And no — I’m not saying illness is something normal or desirable, but...
It’s time to accept that we’re human.
Our bodies go through highs and lows — and that’s okay.

What matters most is getting back up each time.
And taking care of yourself every day.
Because that’s what it’s really about.
Not perfection — but awareness and self-care.
It’s important to wake up most days with energy and a zest for life.

But if tomorrow you wake up exhausted, unmotivated, or come down with the flu — it’s not the end of the world!
Remember, it happens to everyone 😉
Don’t beat yourself up for trying so hard and still not being “perfect.”

Because health isn’t a perfect state — it’s a LIFELONG PROCESS 🩷🌿

07/10/2025

Many people still think that if something isn’t working, they just need to eat less.
But it’s not always about eating less or more… What really matters is understanding why your body reacts the way it does.
In this carousel, I explain it from a different perspective.
I hope that if you see yourself in this, it will help you understand where things might be going wrong ❤️

17/09/2025

Today I joined a group class as a participant for the first time in many years. Yoga, in Mexico (my Spanish is still pretty weak, and I haven’t practiced yoga for a while 🙈)...
And even though I spent more than 10 years teaching people how to exercise, at the beginning I felt like I was walking into a fitness room for the very first time…
And yes, those thoughts crossed my mind too...What will the instructor be like? Will people be friendly? Will someone judge me for showing up to class and not understanding the instructions? Or maybe everyone will be advanced and the class will be way too hard…
But I went anyway. Because the answer to all my questions was - so what?
So I just grabbed my mat and went to practice.
Why am I sharing this?
Not because it’s some kind of achievement! 😀 I’m sharing it because I know almost every one of you has experienced something like this.
And not only when it comes to fitness classes, but in so many other areas of life.
Unfortunately, many of you have probably given up on something because of doubts and fear - what if, or what will others think…
I want you to understand that everyone goes through this! The difference is that one person thinks like I did - “so what” - and does their thing, while another gives in to fear and lets it take away the chance to try something new or start a change…
I want you to be that first person. So remember - yes, you will feel fear… But let it be your fuel, not your brake 🩷

And as for the class, everyone was friendly, I understood a lot more than I expected, and I realized that taking a break from pilates and stretching really didn’t do me any good 😄

Sending love 🥰

30/08/2025

Life is a journey – don’t let neglecting your health shorten the road you were meant to travel...

11/08/2025

Today is my 37th birthday.
In these 37 years on this planet, I’ve learned one very important thing… life is the consequence of our choices, and how it will look depends on how we create it.
And yes, ok, you can’t choose everything in life… you don’t choose where you are born, your family, or your genes. Sometimes events are beyond your control – you might have an accident or be born with an illness. But what truly matters is what you do with it all.

Will you waste your life complaining about your fate, saying there’s nothing you can change or that it’s already too late… Or will you live it the best you can, doing everything possible to make tomorrow more beautiful?

Yes, the choice is yours…
Once, without even realising it, I used to choose the first option. I complained – “this can’t be changed”, “that’s too difficult”, “it’s too late for that”.
Too late for studies, too late to follow my dreams…
And then came the thought – “I should have done it back then, now it’s too late.” Over and over again…

Until I finally saw how it worked… and realised that if I didn’t start making decisions, I would spend my whole life regretting wasted time.
And yes, I’m 37 and still searching for my place in the world. But I’m searching 🙂
And that’s what really matters – taking action.

So… change what you can change, accept what you cannot, and learn to tell the difference ❤️

19/07/2025

Remember this once and for all - the foundation of happiness is health!
And yes, I know what you’re thinking… sitting in Mexico, posting beautiful photos, and now talking about health.
But you probably don’t immediately think that if illness kept me in bed, I wouldn’t be able to live my dreams.
And I’m not saying this just in theory…
Being diagnosed with ulcerative colitis opened my eyes to what really matters.
I realized that without health, nothing counts.
It doesn’t matter how you look, what you do or how much money you have - if illness takes away your strength and joy, even the most beautiful moments lose their shine.
Travel? It would look completely different if I lived in constant pain.
Or maybe I wouldn’t even have the desire or energy to leave home. And I definitely wouldn’t be able to take a months-long trip to Mexico!
So before you think about living your dreams, whatever they may be, ask yourself…
Do you take care of your body enough to let it support your dreams and let you enjoy every single day?
Remember that being healthy is the greatest dream come true.
And even if illness is already with you - you can always fight for yourself! Pull yourself together, take that step and start taking care of yourself. Because it can always get better… or worse, if you let it.
It’s up to you how your tomorrow will look.
So stop for a moment and ask yourself honestly:
Is what you’re doing today really leading you to true happiness?

30/06/2025

It's 8 years already since we said "yes"❤️

17/06/2025

This time, I'm leaving Ireland for a while...
After 10 years on the Emerald Isle, we’ve finally decided to chase our dreams and head off on a big adventure 🌍✈️
First stop: Poland, then... our beloved Mexico! 🇲🇽💛

We’ve only got a one-way ticket for now, but I’m pretty sure I’ll be back in Ireland—maybe in the autumn. But hey, life will tell 😉

We were supposed to be gone already, but plans changed… and we’re flying out today!
Wish us luck! 😊😘

22/05/2025

Great news!

I can finally share that I’m now officially registered with NTOI – Nutritional Therapists of Ireland!

What does it mean for you?
If you live in Ireland and have health INSURANCE, some of the cost of my services may be REFUNDED.
It definitely works with Irish Life, but if you’re with another provider – it’s worth asking!

You probably already know that my approach is more than just meal plans.
I work holistically and REALISTICALLY – taking into account not only what you eat, but also your motivation, mindset, and everything beyond just food.

Of course, I also create personalized meal plans – and if you purchase one, you’ll get 30% off your consultation.

If you’re struggling with weight, cravings, insulin resistance, hormonal issues, bloating, IBS, or just feel lost in all the conflicting diet advice – I’m here to help you make sense of it all, feel better, and finally enjoy food and life again.

You’ll find the full offer in the link in the comments!

But for now I'll be grateful for sharing this post 😊🥰

25/04/2025

Do you ever feel like you're constantly craving something – something sweet, your phone, something new, just so “something’s happening”?

And even though you reach for it more and more often… the urge never really goes away.
In fact – you want more and more.

You binge on sweets and fast food, scroll endlessly through social media?
Or maybe you keep buying things you don’t really need –
or constantly start something new, jumping from one thing to another?

That might be a sign your reward system is out of balance.

🧠WHAT IS THE REWARD SYSTEM?

In short – it’s a system in your brain that:
– drives motivation
– brings pleasure
– encourages: “Do it again!”
It’s an evolutionary mechanism that was meant to help us survive –
by rewarding behaviours essential to life: eating, safety, connection.

❓️HOW DOES IT WORK?

When you do something that brings joy or relief, your brain releases dopamine – and that makes you feel good.
Your brain remembers it as something positive and wants to repeat it.

❗️BUT THAT'S IMPORTANT…
The reward system doesn’t know what’s good or bad – it simply reacts to anything that gives dopamine.

🔄That’s why:

– You learn to do what brings a “reward”
– You start chasing quick pleasure
Over time, your brain may stop responding to simple joys
because it expects stronger and stronger stimulation

⚠️WHEN YOUR REWARD SYSTEM IS DYSREGULATED:

– You lose control over cravings
– It gets harder to motivate yourself
– You seek instant gratification
– Simple things bore you (like a walk or a healthy meal)
– You keep procrastinating
– You get bored easily and give up on plans
Instead of satisfaction – constant craving.
Instead of peace – a chase for stimulation.

✅️SO WHAT CAN YOU DO ABOUT IT?

🚫Limit harmful triggers

Sweets, scrolling, shopping, substances...
The more you use them, the more your brain needs them.
Why?
Because your brain gets used to that stimulation –
and stops reacting to small, everyday joys.

😌REPLACE ARTIFICIAL STIMULANTS WITH NATURAL BEHAVIOURS

You need to teach your brain that pleasure can be calm, natural, and long-lasting.
Maybe instead of 30 mins on social media – try a 15-minute walk?

🤗WHAT COULD BE YOUR NEW “REWARD”?

▪︎ A tasty homemade meal
▪︎ Quality time with loved ones or friends
▪︎ Movement you enjoy – without turning it into obsession
▪︎ A massage
▪︎ Music and dancing
Sometimes the issue runs deeper.

That’s why it’s worth focusing on the real reason behind your need for quick dopamine.
And remember – stimulating your reward system is a natural process.
What matters is how you do it.

Choose ways that are healthy and supportive, not harmful and addictive.

This is a deep topic, so I’ll be sharing more about it in future posts.

And for now – leave a ❤️ And let me know.... Do you sometimes fall into the dopamine trap too?

Share this post or tag someone who might need to hear it 😉

20/04/2025

Happy Easter to all of you!!! 🐇🐣💚

18/04/2025

Even after 10 years in Ireland, I still celebrate Christmas the Polish way – and for me, that means… there has to be BABKA!
For those who don’t know it – BABKA is a traditional Polish cake, usually served during Easter.
And i know, you might have your own traditions, but i really recommend to try this cake recipe ! It can be after Easter too😀
This version is my personal twist on the classic. I discovered it years ago when I couldn’t eat gluten or dairy, and honestly – it saved Easter for me😀
It was hard at the beginning, but this cake made everything a bit easier and a lot tastier.

It’s GLUTEN FREE, SUGAR FREE, LOW-CARB, and can even be made DAIRY-FREE. And most importantly – it’s DELICIOUS!
Moist, rich, just sweet enough… Honestly? I think it tastes way better than the traditional one!
And don’t worry, you don’t need a special “babka” tin – this recipe works perfectly in any baking tin you have!

Ingredients:
• 200 g butter (or clarified butter/ghee for a dairy-free version)
• 120–150 g xylitol (you can use another sweetener or even sugar if you’re not avoiding it – just adjust sweetness to your taste)
• 7 medium eggs
• 60 g gluten-free flour blend (no gums or additives) or millet flour
• 1¼ tsp baking powder
• 200 g almond flour or finely ground blanched almonds (which I actually prefer)
• ¾ tsp almond extract
• zest of 1 unwaxed, organic lemon
•
How to make it:
• Preheat oven to 175°C.
• Grease your baking tin (around 2.5 l capacity) with butter and dust it with a little flour (the same one you use in the recipe).
• Melt the butter and let it cool down.
• Separate the eggs. Beat the egg whites until stiff and set aside.
• In a separate bowl, whisk the yolks with xylitol (feel free to beat them well for a fluffier texture – Thermomix works great for this). Add the melted butter and mix again.
• Add the flour, baking powder, ground almonds, almond extract, and lemon zest (make sure you wash the lemon first!). Mix until well combined.
• Gently add the egg whites into the batter – in portions – using a spoon or low-speed mixer.
• Pour the batter into your prepared tin and bake for around 40–55 minutes – depending on your oven and the shape of the tin. Just check with a long toothpick it'll other stick.

Decorate however you like (chocolate, glaze )– or leave it simple. It's perfect either way.

Will you give it a try ?
Or maybe you tried already when I shared it last year? 😀
Let me know!

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Enniscorthy

Website

https://healthyvibeproject.com/

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About ShapeUp Fitness

I'm not only Fitness Trainer or Nutritionist but Healthy Living Expert! If you want to look attractive as well as be healthier,vigorous and confident you are in the right place.