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Mardi 07:30 - 18:30 Vendredi 07:30 - 18:30 Samedi 08:30 - 15:30

Diététicienne Giovanna Zambianchi

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Luxembourg
Luxembourg
Diététicienne Giovanna Zambianchi

Diététicienne certifiée au Luxembourg (Nutritioniste et Métabolisme - Université de São Paulo)

Nutricionista pela FMRP - USP e aprimoranda em Nutrição pelo Hospital das Clínicas de Ribeirão Preto - USP.

23/12/2024

Happy Holidays to you and your families !

May your 2025 be sweet, filled with delicious food, moments of joy and serenity. May your relationship with food and your body be one of gratitude and respect for all it does and has done for you.
Here’s to a 2025 with more intuitive eating, free from guilt and restrictions!

🇮🇹 Che il tuo 2025 sia dolce, pieno di cibi deliziosi, momenti di piacere e serenità. Che il tuo rapporto con il cibo e il tuo corpo sia fatto di gratitudine e rispetto per tutto ciò che fa e ha fatto per te.
Per un 2025 con più alimentazione intuitiva, senza sensi di colpa né restrizioni!

🇵🇹 Que o seu 2025 seja doce, com muitas comidas boas, com momentos de prazer e serenidade. Que a sua relação com a comida e o seu corpo seja de gratidão e respeito por tudo o que ele faz e fez por você.
Por um 2025 com mais comer intuitivo, sem culpas e restrições!

22/05/2024

Last week I took some time-off work to study and go to the 31st ECO (European Congress of Obesity) 📚 (see the highlights on the next images ▶️▶️)

Attending events of this type is essential for professionals who want to bring the most up-to-date and widely discussed information on the treatment of obesity.
Researches, discussions and guidelines that help us to better manage and support these patients.

But after all, is obesity a disease or is it a symptom of excess body fat and bad lifestyle habits?
This discussion was very interesting, although it didn’t lead to any new developments for now, but it could change the course of treatment.

One thing became clear and also reassured me with regard to the work I’ve already been doing in my office for almost 3 years: each case is different and no, there is no magic formula, that’s not such a “one size fits all”.

The treatment must be serious and tailored. The patients must have his/her motivations focused towards small and gradual changes and must be included, when it is available, in a multi-professional team (psychologist, physical educator, doctor, physiotherapist) in order to achieve long therm changes of the body composition, eating behaviors and wellbeing.

31/08/2023

Feliz dia do nutricionista no Brasil 🇧🇷
Há 6 anos posso comemorar essa data e tenho muito orgulho e satisfação da estrada que escolhi.
Não é sempre fácil trabalhar com hábitos alimentares em uma sociedade que estimula comportamentos danosos, mas com perseverança e empatia busco trazer aos meus pacientes um pouco de alívio e conforto, numa rotina alimentar sustentável, sem terrorismos e sem pode x não pode.
Que com a minha profissão eu possa continuar mudando, mesmo que seja só um pouquinho, a vida de tantas pessoas que tem uma relação complicada com a comida e com o seu próprio corpo.
Happy Nutritionist's/Dietitian’s Day in Brazil
I've been able to celebrate this date for 6 years now and I'm very proud and satisfied with the path I've chosen.
It's not always easy to work with eating habits in a society that encourages harmful behaviors, but with perseverance and empathy I try to bring my patients a little comfort and relief in a sustainable eating routine, without terrorisms and without “it can x it cannot”.
I hope that with my profession I can go on changing, even just a little, the lives of so many people who have a complicated relationship with food and their own bodies.

Buona Giornata del Nutrizionista/Dietologo in Brasile 🇧🇷
Sono ormai sei anni che posso festeggiare questa data e sono molto orgogliosa e soddisfatta del percorso che ho scelto.
Non è sempre facile lavorare con le abitudini alimentari in una società che incoraggia comportamenti dannosi, ma con perseveranza ed empatia cerco di portare ai miei pazienti un po' di sollievo, di serenità in una routine alimentare sostenibile, senza terrorismi e senza “questo si può mangiare vs. questo non si può mangiare”
Attraverso questa professione voglio continuare a cambiare, anche solo un po', la vita di tante persone che hanno un rapporto complicato con il cibo e con il proprio corpo.
Viva a saúde e ciência ! Viva a nutrição gentil!

10/07/2023

It’s dinner time and Meatless Monday!
To inspire you, I will share some combinations and dishes with meat-free ideas 💡 🥩🚫 Meatless Monday’s is born in 2003 as initiative to encourage people to increase their veggie, fruit, whole grain, and legume intake, fundamental foods to prevent chronic diseases such as cancers, diabetes, obesity and hypertension.
Vegetarian and vegan dishes are not missing in any nutrients, and don’t need to be just about bread and beans, you just need to get creative and ad lots of colors and the right amount of veggie proteins sources (such as pulses, lentils, tofu, tempeh, seitan, and many others) + good fat (avocado, olive oil, seeds and nuts) + plenty of carbs and veggies 🥦 🥬🥗 + orange or lemon juice (any vitamin C source) to help with the iron absorption 💪🏼
1) Wholegrain pasta + chickpeas + veggies cooked with spirulin
+ sesame seeds
2) Baked potatoes + soya and peas ragù with 🍅 sauce + green salad + cucumber and honey mustard sauce + sunflower and butternut seeds
3) Wholegrain piadina with hummus + salad and datterino tomatoes with vegan cream cheese
4) Quinoa + lentils + smoked tofu with onions + salad and sunflower seeds
5) Quinoa and bulgur mix + mushroom + green peas + salad with seeds and peanuts unsalted
6) Butternut purée + seeds mix + tofu cream with broccoli + cooked veggies
7) Rice and corn + vegetarian burger buckwheat/sarrasin tomato + veggie salads with tomatoes
Which one of the dishes/ideas you liked most ?
Don’t be afraid of testing and tasting new ingredients and recipes !
👩‍🍳👨‍🍳The kitchen is democratic and you can do whatever you like :)
🇵🇹 Tradução em português nos comentários
🇮🇹 Traduzione in italiano nei commenti

21/06/2023

It's not about eating less, but eating better, here is a beginners small guide to start in your next meal:
✅ Add more fruits, vegetables and legumes to each meal;
✅ Include foods that gives you satiety (proteins from meats, fish, eggs, legumes and fiber from whole grains, fruits, vegetables, and leaves)
✅ Use your metabolism in your favor: eating in a more fractioned way during the day, and not only when you are starving and eat everything that is in front of you at night,
🚫and it is not definitely about eating little and restricting yourself, as you can see in the image this is going to stress your body even more and you will be unmotivated (because you will be in a vicious cycle of: not eating / rewarding yourself with food / restricting yourself / not eating again, and the cycle repeats).
It's about eating clean, with natural real foods, in the right amounts, with practical choices to your routine, cooking most of the time your meals.
It is necessary to plan and organize, those are fundamental points, but sometimes, they are some small elements that you can include in your food routine that already help a lot to improve it.
Small steps, big achievement, be consistent. ✅
Leia a tradução em português nos comentários 🇵🇹
Trovi la traduzione in italiano nei commenti 🇮🇹

13/06/2023

5 days of the week - 5 lunch box ideas. 🥙 🍱🍽️

Running out of ideas out there and we're still on Tuesday?

Here I come to inspire you a little bit with my 5 lunches from last week:
1) Quinoa + broccoli and pumpkin seeds + cherry tomatoes
Morning snack: kiwi + Brazil nuts
Afternoon snack: frozen yogurt bars (made with skyr yogurt + berries and almonds)

2) Cassava flour pancake (Crepioca) with fine herbs stuffed with low-fat cottage cheese + chopped tomatoes and cucumbers seasoned with olive oil and lemon
Afternoon snack: zero gelatin (because I was craving something sweet and cold in the pre-menstrual period)

3) Brown rice with cauliflower and grilled chicken with lemon pepper + tomatoes
Dessert: Rice pudding with cinnamon
Afternoon snack: Bio Tartine with buckwheat grain + Brazil nuts

4) Rice salad + green leaves + all bell peppers + chickpeas + hummus and lemon pepper seasoning
Snacks: corn galettes and low-fat ricotta with red fruits

5) Chicken with pesto sauce + cottage cheese and tomatoes + brown rice
green salad + tomatoes - seasoned with olive oil and salt + fruit as snack

Everything fast, everything simple, as it should be. I don't have time to cook every day, so on the weekends I prepare ahead of time: I season or even cook the meat and leave it ready at the fridge or frozen. I cut most of the vegetables, prepare the rice, quinoa.
The only real preparation was the frozen yogurt bar (which I'll post the recipe for later, it's ridiculously easy and a super fun way to include the basic yogurt + fruit in your food routine) and the chicken with pesto (it took about 15 minutes to cook 1kg of chicken, so I don’t see as a lot of work).

Be simple but be constant, be curious about food and the mix of its spices and flavors.
This is a key (not obvious, though) point of the your food lifestyle change.
- Tradução para o português nos comentários 🇵🇹
- Trovi la traduzione del post nei commenti 🇮🇹

02/05/2023

Do you have difficulty maintaining motivation in the changes you propose for yourself? Today I brought an easy tip that can indeed be a catapult to help you go beyond three days of following. 📊

First point: ACHIEVABLE GOALS - If you hate going to the gym or going for walks,m, it won't be the gym alone that will motivate you to continue. Before starting any activity, think about which one you would truly like to dedicate yourself to, which would challenge you, and at what time of day you could organize your schedule to accomplish it. It's important to start with a low frequency and gradually increase it. When you feel confident, you can pick up the pace (don't fall into the trap of "now I'm going to start waking up every day at 5:00 a.m. and running for an hour" if you haven't been doing any physical activity for a while). ✅

Second point: CONTEXT AND OBJECTIVE - What is your goal? What is your action plan (how will you make this change, how will you measure progress in your routine)? Why do you want to drink more water or engage in physical activity? And it doesn't count if the answer is "because someone told me to" or "just because." Take some time to think about the advantages this could bring to your life in the long term - that's where your motivation lies for the difficult days, because believe me, they will come.✅

Third point: MEASURE YOUR PROGRESS - Start by setting small goals for 3, 5, and 10 days, and keep track of your progress. Discover what worked, what didn't go so well, and how you could change your routine to keep going. ✅

The tip I propose today is using a habit tracker - in this case, I made it on my own cell phone (it will always be close to me, so I'm unlikely to forget to mark things down), but it could be a sheet in front of the refrigerator, a small progress notebook, or apps. The important thing is that you do it.
Are you finding it difficult to start a new habit or improve your eating routine ?
I can help you with that!
For new appointments: doctena.lu or by email: 📩dieteticienne.giovanna@gmail.com or by phone 📞+352691109501

24/12/2022

Joyeuses fêtes à tous, profitez de ce moment avec vos familles et amis, même que il y a quelques repas différents que nous prendrons en dehors de la routine, la règle d'or est de RETOURNER SUR LA ROUTE après les fêtes: manger comme prévu, privilégiant les aliments frais et locaux, boire beaucoup d'eau, bien dormir et faire l'activité physique comme d'habitude.
❤️ 🎄

08/11/2022

Commencer à changer vos habitudes de vie peut sembler difficile, mais c'est comme je le dis toujours lors des consultations avec mes patients : mieux vaut commencer, même si ce n'est pas parfait, que ne jamais commencer. La routine nous aide à combattre le stress et à maintenir un mode de vie équilibré. De l'alimentation à l'exercice physique en passant par la méditation, je vous propose cinq conseils pour vous aider dans cette tâche.👊
Vous voulez une aide professionnelle pour améliorer votre hygiène de vie ? Cherchez un professionnel qualifié qui vous aidera de manière personnalisée à vaincre vos difficultés de manière gentille et constante. ⏳📈
Pour prise de rendez-vous diététiques:
💻Doctena.lu (🇫🇷/🇮🇹/🇵🇹/🇧🇷)
📞691109501
📧dieteticienne.giovanna@gmail.com

07/11/2022

Nouveauté au cabinet diététique !! 🚨
Désormais, mes patients peuvent compter sur le bilan de composition corporelle InBody 👊

Si vous désirez améliorer votre silhouette et optimiser votre composition corporelle, vous devez commencer par un check-up corporel. 🔎

La balance InBody évalue:
Poids, eau corporelle totale, masse maigre, masse grasse, masse musculaire squeletique, indice de masse corporelle, pourcentage de masse grasse, masse maigre segmentaire, historique, poids cible, métabolisme de base, résultats d’impédance

Pourquoi une balance de bioimpédance ⁉️

Plus que la simple valeur du poids, l'évaluation de la composition corporelle permet de comprendre comment ce poids est réparti sur chaque membre du corps et en ce qui concerne la composition de la masse maigre et de la masse grasse. 📉

Ce qui permet d'individualiser encore plus votre suivi nutritionnel et objectifs d’amélioration du quadre de santé. 🔝

Etiez-vous intéressé par une évaluation de votre composition complète avec un instrument de pointe en la matière ?

Contactez-moi pour plus d'informations ou réservez votre rdv directement à Doctena. ✅📞

📍Le cabinet est situé à Place de Paris, Luxembourg Gare

💫 💥

04/02/2022

La felicità di ritornare finalmente a fare gli appuntamenti nutrizionali ed essere di aiuto a tante persone che trovano difficoltà nell’avere un rapporto positivo con l’alimentazione e le abitudini di vita.

24/12/2018

Chegou o Natal e a comilança boa de final de ano! 😋🎄

E as duas dicas da nutri de hoje são:
Aproveite e curta com a sua família, não é momento para fazer dieta e nem ficar neurótico com isso, não atingiu o objetivo que queria nesse ano? Não é hora de ficar se privando por isso! 👎
Também não é a hora de compensar tudo o que não comeu no ano por conta de dietas loucas e restritivas, coma com consciência, mantenha um bom fracionamento, coma também frutas e salada, e se hidrate! 🍉🍑🥗🍶
O mundo não vai acabar na ceia e nem amanhã e momentos como esses devem ser lembranças saudáveis e agradáveis! 🤗

🎄 🎄 🎄

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Luxembourg
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Mardi	07:30 - 18:30
Vendredi	07:30 - 18:30
Samedi	08:30 - 15:30

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