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Monday 9:30am - 5pm Tuesday 9:30am - 5pm 7:30pm - 8:30pm Wednesday 9:30am - 6pm Thursday 9:30am - 5pm Friday 9:30am - 5pm Saturday 9:30am - 2pm

Vital Nutrition & Wellness

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Vital Nutrition & Wellness

Integrative Personalized Nutrition | Workshops | Corporate Wellness Nutrition & Health Coaching, Workshops, Corporate Wellness

05/07/2025

How Much is 30g of Protein? Let’s Break it Down! 💪
Protein is essential for muscle growth, satiety, and overall health—but knowing how much to actually eat can get confusing! 😵‍💫

This post breaks down how much food = 30g of protein ⬇️

📸 Save or screenshot slide #2 for a quick reference!

Animal-Based Proteins:
🐟 Salmon (4 oz)
🍗 Chicken Breast (4 oz)
🥩 Lean Beef (4 oz)
🐖 Lean Pork (4 oz)
🦃 Lean Turkey (4 oz)
🦐 Shrimp (6 oz)
🐟 Tuna (1 can, 5 oz)
🐟 Tilapia (5 oz)

Dairy-Based Proteins:
🧀 Cottage Cheese (1¼ cups)
🥛 Greek Yogurt (1½ cups)
🧀 Mozzarella, non-fat (1 cup, shredded)

Plant-Based Proteins:
🌱 Edamame (1½ cups, cooked)
🌱 Tempeh (1½ cups)
🌱 Tofu, firm (1 block, 14 oz)
🌱 Lentils, uncooked (¾ cup)
🌱 Seitan, ground (4 oz)

🚀 Why 30g? Research shows 20–30g per meal helps preserve muscle, boost metabolism, and keep you full longer. Plus, spreading your intake throughout the day is more effective!

✨ Pro tip: Mix up your sources to keep meals balanced and exciting.

05/04/2025

A breakfast bowl is the ultimate way to start your day — whether you’re craving something sweet, savory, or a little bit of both! 🥣✨

Here’s your easy step-by-step guide:

✅ Step 1: Choose Your Base
✅ Step 2: Add a Protein Boost
✅ Step 3: Load Up on Toppings
✅ Step 4: Drizzle with Flavor

Need inspo? Try one of these combos:

🍓 Berry Yogurt Bowl (Sweet)
🥛 Base: Greek yogurt
💪 Protein: Chia seeds & h**p hearts
🍓 Toppings: Mixed berries, banana slices, granola
🍯 Drizzle: Almond butter & honey

🥑 Savory Power Bowl
🌿 Base: Quinoa & baby spinach
🍳 Protein: Scrambled eggs
🥑 Toppings: Avocado, cherry tomatoes, feta, pumpkin seeds
🍋 Drizzle: Lemon-tahini dressing

🥣 Peanut Butter Oat Bowl
🥣 Base: Warm oats
🥜 Protein: Peanut butter & flaxseeds
🍌 Toppings: Banana slices, cacao nibs, walnuts
🍁 Drizzle: Maple syrup & cinnamon

💡 Pro tip: A good breakfast bowl = protein + fiber + healthy fats = energy that lasts.

Which combo are you making first? 👇

05/02/2025

A little reminder that the way we shop, store, and use our food can make a BIG difference for our health and the planet 🌍💚

Food waste isn’t just about tossing leftovers — it’s about rethinking how we plan meals, get creative with scraps, and use what we already have in our kitchens.

Let’s make healthy eating more sustainable — for you and the earth 💚

04/30/2025

Does anyone else get the urge to spring clean the entire house when April and May roll around?

Same goes for your kitchen—and not just your pantry shelves.

Just like we declutter our homes, it’s so helpful to hit refresh on your meal planning, grocery shopping, and food prep routine too. 💡

If you’ve been feeling stuck in a dinner rut or overwhelmed by food decisions lately, my Spring Meal Plan is the perfect way to simplify things and bring more ease to your week. It’s full of nourishing recipes, time-saving tips, and seasonal inspo to help you feel more energized this spring.

Ready for a reset? Sign up using the link in my bio to get started. Let’s clean up your routine—in a way that feels nourishing, not overwhelming 💚

04/28/2025

Strawberries aren’t actually berries?!

Yep — they’re considered “fake fruits” (aka pseudocarps) because what we think of as the fruit is actually made up of tiny individual ones. Nature is wild. 🍓✨

But real or not, strawberries are still packed with antioxidants, fiber, and flavor — and they shine in this 4-ingredient, blood sugar–friendly recipe:

🍓 Strawberry Mango Popsicles 🍭
Refreshing. Swirly. Summer in a stick.

You’ll need:
🍓 3 cups strawberries, chopped
🥭 3 cups mango, cubed
🍁 2 Tbsp maple syrup
🇬🇷 ⅔ cup vanilla Greek yogurt

How to make them:
1️⃣ Purée strawberries + 1 Tbsp syrup, set aside
2️⃣ Purée mango + 1 Tbsp syrup, set aside
3️⃣ Grab popsicle molds & layer:
— 2 tsp strawberry
— 1 tsp yogurt
— 2 tsp mango
🔁 Repeat until full
4️⃣ Swirl with a knife, tap to remove air bubbles
5️⃣ Freeze 6+ hours or overnight

💡Pro tip: These are perfect post-beach or as a midday snack with steady blood sugar in mind.

🛟 Save this post & tag a friend who’s always craving something sweet-but-healthy👇

04/26/2025

Hot flashes, fatigue, mood swings? Your food might be the missing piece. 🍽️🔥

Here are 4 must-have foods for perimenopause & menopause relief:
🐟 Fatty Fish – Omega-3s may reduce symptoms
🥬 Leafy Greens – Bone-supporting calcium & magnesium
🌾 Whole Grains – Steady energy & blood sugar balance
🥜 Nuts & Seeds – Hormone-friendly healthy fats + phytoestrogens

✨Try this Triple-Seed Crusted Salmon recipe to hit all 4!

Ingredients
1½ lb salmon, cut into 4–6 oz portions
1 Tbsp black (or white) sesame seeds
3 Tbsp raw sunflower seeds
1 Tbsp h**p seeds
🧂 Salt to taste

Instructions
✅ Pat salmon dry, preheat oven to 375°F
✅ Mix seeds + salt in a bowl, spread on a plate
✅ Press salmon (flesh side) into seed mix
✅ Place on parchment-lined baking sheet
✅ Bake until cooked through (145°F internal temp)
✅ Serve over greens + quinoa = full nutrient win ✅

💡 Meal Prep Tip: Make extra! It’s perfect for busy days.

✨ Want personalized nutrition support? DM me to schedule a free call—you deserve to feel your best.

04/24/2025

Busy morning? This 20-minute asparagus frittata has your back.
It’s high-protein, veggie-packed, and meal prep approved. 💚

Here’s why you’ll love it:
🥚 Protein-rich — keeps you full & energized
🌱 Loaded with fiber + vitamins A, C, K
🍽️ Perfect any time: breakfast, snack, or quick meal
🧅 Optional onions = sweet-savory magic ✨
🫒 Olive oil = heart-healthy fats

Save or screenshot the recipe below!

Ingredients
🧅 ½ onion, sliced (optional)
🌱 1 bunch asparagus, chopped
🫒 1 Tbsp olive oil
🧂 ½ tsp salt | 🌶️ ½ tsp pepper
🌿 2 tsp fresh tarragon (or sub any herb)
🥚 8 eggs

Instructions
1️⃣ Sauté onion (if using) in olive oil.
2️⃣ Add asparagus & cook until tender/browned.
3️⃣ Stir in herbs.
4️⃣ Beat eggs + season, pour into pan.
5️⃣ Cover & cook on low till set.
6️⃣ Slice & serve!

💡 Extra creamy? Add milk or Greek yogurt to the eggs.
👩‍🍳 No asparagus? Sub spinach, zucchini, or broccoli.

03/27/2025

Not all protein is created equal!

From animal-based sources like meat & eggs to plant-based options like beans & tofu, protein plays a key role in muscle repair, energy, and overall health. 💪✨

Which type of protein do you prefer?

03/26/2025

🚨 LAST CALL! 🚨

Time is running out to sign up for the Mindful Eating Workshop!

If you’ve been meaning to break free from stress eating, improve digestion, and build a healthier relationship with food—this is your chance! 🍽️✨

Don’t miss out—reserve your spot NOW before it’s too late!

03/25/2025

**Sam to post manually due to video**

Roasted Asparagus with Pistachios – crispy, flavorful, and packed with fiber, vitamins, and healthy fats. A squeeze of lemon, garlic, and tarragon take it to thRoasted Asparagus with Pistachios – crispy, flavorful, and packed with fiber, vitamins, and healthy fats. A squeeze of lemon, garlic, and tarragon take it to th next level!

🥗 What You Need:
✅ 2 lb asparagus
✅ 3 tbsp olive oil
✅ 1 clove garlic, minced
✅ 1 ½ tsp tarragon (or substitute)
✅ 1/3 cup pistachios
✅ Juice of 1 lemon + lemon slices
✅ Salt & pepper

🔥 How to Make It:
1️⃣ Roast asparagus at 400°F for 8-10 min.
2️⃣ Whisk lemon juice, garlic, tarragon & olive oil.
3️⃣ Drizzle dressing over asparagus & top with pistachios.

Simple, delicious, and perfect for any meal! 🥗✨

03/20/2025

Food is fuel—but are you really savoring it?

Mindful eating is more than just what’s on your plate—it’s about how you eat. Join and me on March 29th for a special workshop to learn how to slow down, enjoy your meals, and nourish both body & mind.

There are limited spots available—secure yours now!

03/19/2025

Protein vs. Collagen—What’s the Difference?

Not all protein powders are the same! Complete proteins (like whey & soy) have all essential amino acids, while collagen is great for skin & joints but needs pairing with other protein sources for muscle support. 🥚🌱✨

Which one do you use?

Address

4145 Blackhawk Plaza Circle, Suite 201
Danville, CA
94506

Opening Hours

Monday	9:30am - 5pm
Tuesday	9:30am - 5pm
	7:30pm - 8:30pm
Wednesday	9:30am - 6pm
Thursday	9:30am - 5pm
Friday	9:30am - 5pm
Saturday	9:30am - 2pm

Website

http://linktr.ee/vitalnutritionandwellness

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