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Awareness ~ Choices ~ Results

Nilka Leal MD, MSc, CHN

Fueling a food revolution by empowering people to make healthier choices through nutrition awareness, that lead them to long-lasting results.

20/12/2021

💚Testimonies that make my day💚
🇨🇦“Hi, my name is Juan Vilchez, I’m 52 years old. I started with Nilka Nutrition 8 months ago in April 2021. At that time, I weighed 286 pounds, I led a sedentary life, constantly tired, not wanting to do any activity after work. Thanks to Nilka, I understood that "we are what we eat" and it is essential to know how to improve our health and lifestyle. She showed me how to eat my food, when and why, and to understanding that the main thing is to change our lifestyle and not to aim to lose weight. Today I weigh 228 lbs. I feel more energetic. My life as a couple has improved a lot and definitely, I change the way I look at food and focus more on a healthy lifestyle. Nilka is a professional and an advocate for her patients, 100% committed to improve our lifestyle. My wife and several friends are working with her and they are 100% satisfied with her professionalism, commitment and charisma with which she does her job.”

🇻🇪”Hola, mi nombre es Juan Vilchez, tengo 52 años. Comencé con Nilka Nutricion hace 8 meses, en Abril de 2021. En ese momento pesaba 286 libras y llevaba una vida sedentaria, constantemente cansado, sin ganas de hacer ninguna actividad después del trabajo. Gracias a Nilka entendí que "somos lo que comemos" y que es fundamental saber cómo mejorar nuestra salud y estilo de vida. Ella me mostró cómo comer, cuándo y por qué. Entendí que lo principal es cambiar nuestro estilo de vida y no apuntar a perder peso. Hoy peso 228 libras, me siento con más energía, mi vida en pareja ha mejorado mucho. Definitivamente la forma en que veo la comida ha cambiado y ahora me enfoco en un estilo de vida saludable. Nilka es una profesional, siempre velando por el bienestar de sus pacientes, 100% comprometida en mejorar nuestros estilos de vida. Mi esposa y varios amigos están trabajando con ella y están 100% satisfechos con su profesionalismo, compromiso y carisma con el que hace su trabajo.”

💚Kudos to Juan for his wonderful transformation from the inside out 👏👏
🎤Are you interested in changing your life for good once and for all?
🌱DM me to know more about my program🌱
🌎 Online consultations
🇨🇦 English 🇻🇪 Spanish

19/08/2021

🗣Testimonial 🎤 This may not be your common social media “before & after” pictures highlighting the number of kilograms/pounds lost in “X” number of days/months 🙄
💚Rather, I’m presenting you with a testimonial of one of my dearest patients, Clementina , whose life has dramatically improved as a result of lifestyle changes she’s been implementing on her day to day.
💚Remember that only when you commit to act on it, and that’s exactly what Clementina did 💪
💚Clementina and I worked together for a period of about 7 months until she felt confident enough to continue this healthy life journey on her own. During this time, Clementina built a tool box of knowledge, tips, and strategies that will travel along with her for the rest of her life.
💚Reading her testimonial makes me reflect on how intelligent our body is when it is given the right fuel to work with.
💚Symptoms such as lack of energy, insomnia 😵‍💫, poor concentration 😣, pain😖, constipation 🥴, headaches 🤕 to name a few... should never be thought of as “normal part of life” (aka aging). These symptoms are the way our body is telling us that it needs attention, that something we are giving it (or not giving it) is not serving it ❌

💚Kudos to Clementina for her wonderful transformation from the inside out 👏👏
🎤Are you interested in changing your life for good once and for all?
🌱DM me to know more about my program🌱

🌎 Online consultations
🇨🇦 English 🇻🇪 Spanish
💛P.S. Yes, Clementina did lose weight too but that was an inevitable consequence of balancing out all her hormones ⚖️ and the reason why she’ll be able to keep excess weight off forever
💛Clementina is now happily wearing clothing 👖👚👗 she had had in her closet for years and feeling with more energy and mental clarity than ever! 💃🏻 🏃🏻‍♀️ 🚴

12/07/2021

Calling Chocolates Lovers 🍫 ❤️
Reese's Tahini Butter Cups | 30 min | 5 ingredients

If you love chocolate 🤤 but have a hard time keeping yourself away from not-so-great snack options 😣, this recipe is for you!

It’s easy to make, super nutritious, keeps you full longer, great to help you fight cravings and is excellent for meal planning because you’ll make a batch for the week at once!

👩‍🍳 For this recipe, you’d need to have either silicone or paper molds for cupcakes (24 mini cupcakes or 12 regular cupcakes molds approx.)

Ingredients:
✔️ 300 gr dark chocolate (at least 70% cacao, chopped)
✔️ 1 Tbsp Coconut Oil
✔️ 2 Tbsp Tahini or any unsweetened nut butter
✔️ 2 Tbsp Maple syrup or sweetener of your preference (I used Monk Fruit)
✔️ 1⁄4 cup Protein Powder (unflavored or vanilla)

Directions:
🍫 Use your preferred method to melt the dark chocolate and the coconut oil.

🍫 Use a spoon to carefully pour a thin layer of chocolate into each cupcake mold and let them rest into the muffin tray. Freeze for at least 5 minutes.

🍫 Meanwhile, combine the tahini, maple syrup and protein powder. Mix until a dough forms. Roll the dough into small even balls using your hands (You’ll want to create the same number of balls as the number of servings you are making).

🍫 Remove the muffin tray from the freezer and gently press a dough ball into the middle of each mold leaving a little ring of space between the two. Drizzle melted dark chocolate around and the overtop dough. Gently shake the muffin tray to even out the chocolate. Sprinkle with sea salt if desired.

🍫 Refrigerate until set, about 10-15 minutes. Enjoy!

👩‍🍳 Let me know if you try it out
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25/05/2021

Interview with :

🇻🇪 Cuáles son las causas reales del aumento de peso?

🇨🇦 What are the real causes of weight gain?

We are used to believe the paradigm that says that we need to lose weight in order to be healthy. As I’ve learned from one of my mentors it’s all the contrary since we need to be healthy in order to lose weight.

Three very common root causes of weight gain or difficulty to lose weight are those associated to:

🧠 Mental health imbalances such as anxiety, depression, and stress.

📈Hormonal imbalances like low thyroid function, estrogen & progesterone imbalances.

🍻 Hyperactivity of the inmune system due to smoking, alcohol, junk food consumption which lead to chronic inflammation, and from here to the development of chronic illnesses such as diabetes, hypertension, and cardiovascular disease.
Do you want to know more?
🌎 Virtual consultations
📧 DM for details

11/09/2020

Drop a 🍑 down below if you are peach lover!

🤓Did you know that peaches🍑 are low-glycemic fruits? This means they have a minimal effect on blood sugar, which makes them suitable for your weight loss goals😃

🍑Peaches contain several important micronutrients, including vitamin C, A, K, and B complex.

🍑Although peaches are also a good source of fiber, I wanted to add even more fiber from oats. Fiber is important for general health, as it helps to remove cholesterol from the body, promotes bowel health, increases satiety, and can help to stabilize blood sugars.

🍑I added pitted dates as a natural source of sugar, but if you want your smoothie a little sweeter, I’d suggest you add 1-2 extra dates to adjust the flavour.

🤓If you want to know more about this recipe, or more ideas on how to make nutritious and quick smoothies that support your weight loss goals, go to my Bio and download the📝 “7-Day Fall Inspired Smoothie Recipes” for FREE!💚💚💚

10/09/2020

Raise your hand 🙋🏻‍♀️🙋🏻if you have been here before (or now)?

Posted • 🄱🅄🅁🄽🄾🅄🅃

While not recognized by most psychiatrists and other mainstream physicians as an official diagnosis, burnout is a toxic stress state that I often see in the patients who come to my telemedicine practice. The International Labor Organization estimates that 10 percent of the workforce in North America and Europe experiences burnout. Allostastic load is a measure of biological strain on your body from poor stress response, and imbalanced cortisol is the primary marker. I check for burnout and allostatic load in all of my patients.

Recently, fifteen biological markers of stress reactivity were consolidated into an allostatic load index and shown to predict burnout. The best predictor of burnout was low salivary cortisol in the morning.

Burnout can happen to anyone, but it’s seen frequently in teachers, caregivers, nurses, doctors, physician trainees, and social service staff— professions in which people care directly for others and in which women often predominate. We are all more inclined to burnout with rates for physicians at 25-60%, and that was before SARS-CoV-2. Other signs of burnout I’d add to the infographic are: using caffeine to bolster your energy, falling asleep while reading or watching a movie, attention deficit, problems with cortisol levels (as mentioned), and loss of meaning or purpose.

Anything else we missed? Are you burned out or have you experienced it in the past? What helps or helped?

08/09/2020

Busy mornings 😖= Breakfast at risk 🥞= Cravings ⬆️ = Weight ⬆️ = Health ⬇️
Do you want to prevent this? 🤓
Keep reading because there is a FREE GIFT 🎁 for you at the end ⬇️⬇️⬇️
For these busy mornings (especially if you already are in the “Back to School” ✏️📚🏫team), a nutritious, tasting, and satisfying smoothie is the best choice! 😋
The one I’m having here I called it “Creamy Apple 🍎 Pie Smoothie”. I needed no more than ⏰ 5 min to make it, it is delicious 🤤, and it keeps me full longer 😋, so I’m not craving in the middle of the day (☝️this is the point where we are more likely to make unhealthy choices).
🤓It’s high in fibre, vitamin C, potassium, antioxidants, protein, and healthy fats, all needed for stabilizing blood sugar, promoting satiety, supporting elimination, and your immune system.
On top of all this, apples 🍎 are in season now. They are fresher, tastier, and cheaper!
That’s why I put together “7-Day Fall Inspired Smoothie Recipes for Busy People” totally FREE! 🙌
Go to my bio and click on the link to download it!⤵️
Don’t keep these recipes only for yourself. 🔁 Share this post with your busy friends and let’s start the day with energy 💪 and sure that we are nurturing ourselves! 💚

04/09/2020

Drop a ❤️ if you are thinking TGIF

Yeah! Let's start Friday by giving thanks 🙏 for all the good things we have received throughout the week both the good ☺️and the challenging ones😖 (I don’t believe in bad things).
❌A good way to feel miserable is to always think that you need something more to make you happy.
☺️An attitude of gratitude brings serenity and laughter to our lives and to those who surround us❤️
🤓From a scientific point of view, when we experience gratitude our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions. They enhance our mood immediately, making us feel happy from the inside.
🤓Remember that our emotions play a crucial role in the way our bodies look on the outside 🧍🏻🧍🏻‍♀️
Friday thought💭
As you go through life, let’s this always be your goal: keep your eye upon the donut 🍩 and not upon the hole.

03/09/2020

Lunch or Dinner Idea! 👩‍🍳
🍆Eggplant pizza topped with (whatever you have in your fridge). Isn’t that cool!
🍆I topped it with tomato sauce, pesto, Portobello mushrooms, peppers, and grounded beef. And you may ask, what about cheese?
🍆Well, I did not put any (my choice) but you can add the cheese that you want.
🍆I promise they were delicious💚
🍆Do you want to give it a try? 😋
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01/09/2020

Does this name sound fancy to you? It does to me. I had to come up with a name and this was the result 😎
Although it may look like a time-consuming recipe 😰 actually it wasn’t hard to make 🙃 (but do not ask Innovative Aesthetic Solutions because for him any dish that takes +5 minutes and +5 ingredients to make is too hard😒).
But I have to confess something: I do not follow recipes 🚫The people who know me also know that I always end up making my own version of everything because I work with the ingredients I have on hand.
This is a skill I’ve developed over the years based on the need of feeding my family with nutritious meals while keeping ourselves within a budget and minimizing food waste.
I’ll do my best in sharing with you my way of cooking 👩‍🍳💚

For this dish, I used 9 ingredients. I made it because that’s what my body is asking for right now. As for the rest of my family, they ate this as well because that’s what was served for supper 😋
This dish was my last night supper because:

🐟 Salmon is loaded with healthy fats which are needed for hormone synthesis, plus they promote satiety.
🌱Spinach is high in vitamin A for skin health, and iron necessary for thyroid function.
🧅Garlic and onions are excellent prebiotics which aid digestion, boost beneficial gut bacteria, and
have antioxidant properties.
🍜And ramen noodles are a source of good carbs for energy.
Would like to know how I made it?

31/08/2020

Posted • Post #2 on lowering your body weight set point. You can find the science and explanations behind all these tips in my book BRAIN BODY DIET ( to buy) Here’s a quick overview.

Hormones such as leptin, ghrelin, insulin and cortisol as well as adiponectin are the key players when it comes to losing weight.

Leptin tells you to put down your fork. Leptin regulates your feeling of satiety (fullness) When you eat, leptin is produced in and released from your fat cells and then travels in the blood to your brain, where under normal circumstances it tells your hypothalamus (the part of your brain in charge of appetite) that you’re full and can stop eating.

Ghrelin is the hunger hormone that tells you to pick up the fork. Ghrelin increases fat, reduces metabolism, and protects the body from starvation-induced low blood sugar. In the past, when food was not instantly available as it is today, it helped us survive by maintaining a healthy level of body fat. Today, we often think of it as a pain in the butt that derails our attempts to lose weight. Levels increase after dieting, especially diets that involve caloric restriction, which can explain why you gain back all the weight you stop the diet. Ugh, how frustrating!

Adiponectin is an essential fat-loss hormone. As adiponectin levels go up, weight goes down. Leptin and adiponectin are complementary in their functions. Adiponectin is a factor in insulin and leptin sensitivity. High adiponectin = high insulin sensitivity (and therefore, low leptin levels).

Here's a quick rundown on ways to lower your body weight set point:

1️⃣Sleep more - Aim for seven to eight and a half hours per night.
2️⃣Add extra fiber to your daily diet, including vegetables
3️⃣Add exercise - HIIT and yoga
4️⃣Drink a glass of filtered water with 1 tablespoon apple cider vinegar before a meal
5️⃣Increase magnesium - raises adiponectin and lowers inflammation
6️⃣Lower caffeine intake - caffeine raises cortisol
7️⃣Before you snack ask yourself the three questions listed in the slide above

👉👉Swipe through the posts above for full details on each of the points above. Make sure to save this post to you

31/08/2020

Excellent post from Dr. Gottfried 🤓💕 As you know my main focus now is balancing back my hormones and this post summarizes basic things necessary to reach this goal.

Which of these are you putting into practice? 💚

Posted • Post #2 on lowering your body weight set point.

Hormones such as leptin, ghrelin, insulin and cortisol as well as adiponectin are the key players when it comes to losing weight.

Leptin tells you to put down your fork. Leptin regulates your feeling of satiety (fullness) When you eat, leptin is produced in and released from your fat cells and then travels in the blood to your brain, where under normal circumstances it tells your hypothalamus (the part of your brain in charge of appetite) that you’re full and can stop eating.

Ghrelin is the hunger hormone that tells you to pick up the fork. Ghrelin increases fat, reduces metabolism, and protects the body from starvation-induced low blood sugar. In the past, when food was not instantly available as it is today, it helped us survive by maintaining a healthy level of body fat. Today, we often think of it as a pain in the butt that derails our attempts to lose weight. Levels increase after dieting, especially diets that involve caloric restriction, which can explain why you gain back all the weight you stop the diet. Ugh, how frustrating!

Adiponectin is an essential fat-loss hormone. As adiponectin levels go up, weight goes down. Leptin and adiponectin are complementary in their functions. Adiponectin is a factor in insulin and leptin sensitivity. High adiponectin = high insulin sensitivity (and therefore, low leptin levels).

Here's a quick rundown on ways to lower your body weight set point:

1️⃣Sleep more - Aim for seven to eight and a half hours per night.
2️⃣Add extra fiber to your daily diet, including vegetables
3️⃣Add exercise - HIIT and yoga
4️⃣Drink a glass of filtered water with 1 tablespoon apple cider vinegar before a meal
5️⃣Increase magnesium - raises adiponectin and lowers inflammation
6️⃣Lower caffeine intake - caffeine raises cortisol
7️⃣Before you snack ask yourself the three questions listed in the slide above

👉👉Swipe through the posts above for full details on each of the points.

27/08/2020

If you care about your health, you need to read this👇

(I know it’s a little bit long but I assure you that it’s worth every second)

It is amazing to see how thanks to the huge advancements of science and technology life expectancy is increasing📈

But let’s stop ✋ for a second and reflect 🤔 on what is the quality of life we want if we are fortunate enough to enjoy our golden years? 👵🏼👨🏼‍🦳

* I’m sure that you want great energy and a functional body 💃🏻🕺
* I’m sure that you want to walk without your breath being taken away 🚶🏻‍♀️🚶🏻
* I’m sure you want to be independent by moving around without needing others to walk you through 🏃🏻‍♀️🏃
* I’m sure you want to be able to do up your own shoelaces without your tummy to have become so large that you can no longer get to your toes 👟
* I’m sure you want to have a clear mind to savor life and memories with your loved ones 💕
* And, I’m sure that you want to do all these things and more for all your life and not only for the first half of it.

🌱The choices you make today don’t just impact how you feel, function, and look today, they are going to impact what that entire future will look like for you.

🌱Keep your focus on your health, not your weight. Seek for the root cause of your weight issues, not a quick fix.

🌱Invest your time in increasing your , not only of your physical realm but your emotional realm as well. From this standpoint, with love and compassion for yourself, you’ll be able to make better that ultimately will lead you to long-lasting , i.e. sustain a healthier lifestyle and thus, lose weight.

🌱The power to impact your life is in your hands only. You just have to take care enough about yourself to look after yourself.

🌱So, take a moment to consider... are you really living? 🤔
📧info@nilkanutrition.com

26/08/2020

Sweet Potato Pancakes with only 7 ingredients 🥞

Sweet potatoes 🍠 are nutritious, high in fiber, very filling, and delicious. They are high in vitamin A, C, E, B5, B5, Manganese, Potassium, and fibre, thus supporting your vision 👁, gut health, immune system, hair👩🏻, and nails 💅

I only used 7 ingredients (you know... less is more)

🌱1 cup of mashed sweet potato
🌱1 cup of flour (I used a gluten-free flour mix)
🌱1 cup of milk (I used homemade almond milk)
🌱1 tsp cinnamon
🌱1 tsp vanilla
🌱2 tsp baking powder
🌱1⁄4 tsp salt

Mix dry and wet ingredients separately and then put everything in a blender or food processor, and voila! Fluffy and satisfying pancakes! 🤤

I did not add any type of sugar. Nowadays, I find them sweet enough for my taste buds (it didn’t use to be like this in the past), but if you want you could add a healthier sugar version like coconut sugar, maple syrup, or stevia, but watch out the quantity you add.

As a side, I had a portion of banana 🍌 strawberries 🍓, and blueberries as a source of antioxidants, plus a tablespoon of almond butter as a source of healthy fats, to support sugar balance control and satiety.

What are the sides that you prefer to have with your pancakes? 🙃
Like, comment, share and save it ❤️
If you try them, I’ll be honoured if you share a picture and tag me 💚

25/08/2020

10 ways to incorporate sprouts in your diet

Sprouts are super versatile! Check out this list for some ideas 👇

1. Add to tossed salads.
2. Use in sandwiches, wraps, and roll-ups.
3. Chop and mix with soft cheeses for a dip.
4. Stir into soups or stews when serving.
5. Combine in rice dishes.
6. Mix into pancake or waffle batter.
7. Blend into fruit shakes or juices.
8. Blend with vegetable juices.
9. Eat them fresh and uncooked in a sprout salad.
10. Top omelet or scrambled eggs.
My favourites are #1, 2,4, and 10 😍
Which one is/are your favourite(s)?
Tag a friend and save this post to your collection! 💚

24/08/2020

Growing sprouts at home is incredibly cheap and simple. In less than 2 minutes per day, you can have tons of fresh sprouts on hand at all times.

You can find sprouting seeds at health food stores or online, for only a few dollars. Some of my favorite varieties include Broccoli, Clover, and Alfalfa from

Here is what you will need:
✅A sprouting jar (you can buy it or you can DIY with a wide-mouth mason jar with lid, a piece of plastic crafting screen or cheesecloth with an elastic)
✅Seeds or lentils/chickpeas
✅Water

That’s all!

🌱Step 1: Measure & Soak Your Seeds
Sprouts grow much larger than their seeds, so you might be surprised by how few seeds are required to create a jar of sprouts. Use this measurement as a guide: 1.5 tablespoons for a 500mL mason jar.

Rinse the seeds, add them to the jar with about 2 cups of water, cover and let soak on the counter at room temperature for 4-8 hours depending on the type of seed.

🌱Step 2: Rinse, Swirl Drain
Drain the water from your seeds. Then rinse again by pouring some more water through the sprout screen and swirling them around. Drain well, shaking out any excess water, and place in a bowl so that the jar sits at an angle. Shake the jar so that the seeds are well distributed and not all on top of each other.

🌱Step 3: Repeat Step 2
Repeat the “rinse, swirl, drain” process twice a day (morning and night) until your sprouts are fully formed. This takes 3-5 days.

🌱Step 4: Store in the Fridge
Once you are happy with your sprout's maturation, give them one last rinse, swirl, and drain. Replace the sprouting screen with an airtight lid. Sprouts will keep in the fridge for up to 5-7 days.

🌱Step 5: Enjoy!
Yes, it is that easy! Your sprouts are all set to give you a serious nutrient boost!
Would you like to give it a try? 😃
💚Tag a friend and save this post to your collection!

21/08/2020

Sprouts: Cheap, Easy, and Incredibly Nutritious!

Top 5 reasons why Sprouts are a Superfood 😋

👉Contain huge amounts of live enzymes and higher nutritional value than their fully grown, non-sprouted version.

👉Sprouts are “living foods” as they continue to produce nutrients after being harvested.

👉Rich in antioxidants that protect our DNA from damage and slow down the effects of aging.

👉Foster weight loss by promoting satiety due to their high content of fiber and by inhibiting the release of ghrelin, a hunger hormone that indicates our brain to eat more.

👉Rich In chlorophyll which cleanses our blood and detoxifies our system.
🌟BONUS REASON
Sprouts are ridiculously easy and cheap to grow 😱😱😱
Do you want to know learn how to grow sprouts? 😃
🌱info@nilkanutrition.com

17/08/2020

It’s Monday and I did not meal prep for the week! 😰

How many times has this happened to you??

🤓 As you may have heard, planification is a top priority when it comes to achieving your best self. But I don’t blame you!

Life happens and sometimes we don’t feel like cooking 😒 or maybe (as me) you spent your weekend having lots of quality time with your loved ones 👨‍👩‍👦‍👦 and you didn’t meal prep for the week.

😉 I’ll share with you a couple of things that I do most of the time, so when “life happens”, it doesn’t take me by surprise!

☝️ Try to cook a little bit more of what you’d normally do for you or your family group and freeze the rest for later, especially those foods that are more complex or that require more cooking time or you just love them: stews, soups, sauces, rice, etc.

☝️ If for example you are making a salad for your supper, chop a little bit more vegetables of what you need. Then, you can use the remainder for your breakfast or lunch on the following day.

💚 Life happened to me this weekend but in a good way. So, this is what I did:

Last night, I put together a bunch of left overs from the day before (yeah... fresh is better but this is preferable than stopping at the first fast food restaurant in your way to work😒), and this was the result:

🥘Wild rice with chicken, mushrooms, red pepper, spinach, parsley, white and green onions seasoned with turmeric, paprika, cumin, salt and pepper.
&
🥗As for the salad, I used kale, cabbage, green onions, parsley, radish and my home harvest alfalfa sprouts (this is super easy! I’ll show how to do this on a different post 😋), and drizzled it with extra virgin olive oil, balsamic vinegar, apple cider vinegar, salt and pepper.

💚Tag a friend who can benefit from these tips

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About Nilka Nutrition

Our philosophy at Nilka Nutrition, and my own personal approach to the work I do, has really been inspired in one of my favorite authors, Robin Sharma:

“Awareness, Choices, Results”

I believe that the more we know about ourselves, our bodies, and how our mind and body work together to react to our environment, the better the choices we can make. This, in my experience working with patients as a Medical Doctor and now as a Nutritional Consultant, has proven to lead to better and longer lasting results in whichever area we are working on.

Another person whose approach to life has inspired our methodology at Nilka Nutrition is Tony Robbins, who says: