Aloha Nutrition

07/11/2025

Kind of loving this trend!

If it’s one thing I’ve learned since having kids, you HAVE to take care of yourself. How can we take care of our littles and our household, when we haven’t nourished ourselves or filled our cup?

It starts with us!

Fueling ourselves, replenishing our nutrient needs, supporting our body and possibly using testing to see what OUR body actually needs.

We’re also not meant to do this journey alone. Yes we *can* do it all, moms are amazing in everything we can juggle, but it’s a quick road to burnout and exhaustion.

If you can hire some help, even a young teenager to help out (I just hired a 15yo this summer to help out for a few hours), then do it!! Asking for help is NOT a sign of weakness!

➡️ Here are .nutrition, we offer personalized support for overwhelmed, exhausted parents who are tired of guessing and just want to feel like themselves again.

Whether you’re experiencing hormonal concerns, digestive issues, and are just outright exhausted, we’re here for you!

With our nutrition consults and specialty lab testing, we help you understand what *your* body needs — and walk with you every step of the way.

You don’t have to do this alone. Comment “support” to learn more

And if you want to get a jump start on supporting your energy, comment “energyready” for my FREE guide with 3 tips to supporting your energy today!

Do any of these resonate with you?

07/09/2025

Did you know 95% of Americans don’t meet the recommended fiber recommendation!?

Fiber is critical for so many things in the body, importantly gut health which is tied to basically everything in the body! Your gut is what absorbs the nutrients and calories you eat. Your gut is considered your second brain.

I know there’s a huge push with the carnivore diet, and while you might notice symptoms improvement temporarily, it’s actually not good for your gut in the long run.

That good bacteria in your gut depends on the fiber we eat!

What’s really interesting is the importance of having variety and incorporating 30 different types of fibrous foods/week builds better gut microbes

It can actually be very attainable to get a variety, start being mindful and creative.

I like to add mushrooms and onions and garlic to homemade burgers + red onion, avocado, lettuce to that with the whole grain bun, and sweet potato fries. Just that dish I’ve got 8 different fiber foods!

Spaghetti - mushrooms, onions, puréed carrots, zucchini to the sauce, tomatoes, steamed broccoli on the side (6)

Oatmeal: oats, chia seeds, flax seed, blueberries, raspberries (I buy frozen which is cheaper) - 5.

My last photo is my veggie haul I did not too long ago - a mixture of frozen, canned (beans) and fresh that are in season. Take advantage of all the summer time fruits/vegetables!

Some are more expensive than others, so find what you can afford. Personally we do not do all organic and I don’t always buy the precut/prewashed stuff which costs more.

Do you feel you get enough fiber and a variety of fiber foods? Share how you boost your fiber intake

06/17/2025

Disclaimer: there are definitely babies that are sensitive/allergic to components in mom’s milk and moms do need to go on an elimination diet.

But I feel like moms are removing foods faster than they’re ADDING foods and they’re not addressing the true root cause!

1️⃣Before jumping to elimination diets, first reach out to an IBCLC lactation consultant 🙋‍♀️to assess breastfeeding- are they swallowing air? Any tongue tie? Fast letdown? Oversupply? Any tension in baby?

2️⃣Then ADD things into YOUR diet and your lifestyle.

We say “Heal Mom, Heal Baby” - baby’s gut mimics ours starting during pregnancy! Breastmilk is made from the blood stream (which is why some moms do need to eliminate things because these proteins are getting into the blood stream therefore breastmilk which is affecting baby).

🔹How is YOUR gut?

🔹Are you getting 20-30g/protein per meal? The amino acids in protein make enzymes (yes including digestive enzymes), hormones, antibodies, keeps your blood sugar steady etc.

🔹Are you getting enough minerals? Specifically sodium, zinc, and cobalt which help make stomach acid which can help with digestion. Want to learn about minerals, drop a🍹and I’ll send you my free mineral guide.

🔹Are you CHEWING your food? Or scarfing it down? Digestion starts in the mouth. Chew until applesauce consistency

🔹Are you taking some deep breaths before eating allowing your body to get into that “parasympathetic state” - the rest and digest. Just like babies need to be relaxed when they eat, so do we.

🔹Are you eating enough probiotic/prebiotic/resistant starches in your meals?

It may seem hard, but trust me, it’s a lot harder and a lot more stressful when you eliminate foods.

When YOU heal AND baby heals, it’s truly a win win. It’s okay to put your health first because it really does have a ripple effect

If you need help navigating this and learning more on how to optimize your health and baby’s, DM me!

3️⃣ if we find we do need to eliminate foods, let’s do it in a sustainable way while still focusing on your nutrition and ensuring your getting those micronutrients

What’s been your experience?

06/08/2025

I posted a reel on breastfeeding my twins at 15months and many of the comments were supportive of extended breastfeeding, but many unfortunately were not.

I got comments that this was gross, that it was “vulgar” and that only babies should be breastfeeding, and that you can get everything from food and there’s no reason to continue breastfeeding.

Then why do many health organizations encourage breastfeeding for 2+ years. There are benefits for BOTH mom and baby. Breastmilk doesn’t just “go bad” on their first birthday. There continues to be benefits.

I know “extended breastfeeding” is not for everyone and I help families weekly with their weaning journeys. This is YOUR journey.

Many families do want to continue BF into toddlerhood and they should feel supported.

Also, we should never tell someone how they feed their baby how that’s gross. Whether that’s breastfeeding, pumping, formula feeding, tube feeding, purées vs solids, healthy food vs some fun food, etc. etc. Moms are doing the best they can and feeding their babies is essential, it’s a nonnegotiable, so no it’s never gross or “vulgar” 🙄

Swipe thru to see some of my responses to the comments they gave. What other comments have you received?

And if you need help in your breastfeeding journey or weaning journey, my team of IBCLC lactation consultants and I would love to help you. Comment support for more info.

06/06/2025

Now that many schools are out for the summer, I know teenagers are looking to make some money here and there.

I honestly feel like it’s a win-win situation to get some help for yourself while also helping a high school or college student make some money.

We don’t have to be super mom and feel like we need to do everything..I wish I had done this much sooner as it has allowed me to be able to do other things that fill my cup.

I know resources are tight for many and I know this information won’t apply to everyone so take what you will from this.

Here are a few other ideas to help offload some of the overwhelm:

- maybe swap chores with a friend, one morning she watches all the kids and another you do while you catch up on the house
- Take 15 mins here and there to tackle an area
- Spend 10mins before nap time quickly picking up then once it’s nap time/quiet time, spend it on YOU to rejuvenate you
- put limit on social media - it’s such a time suck 🤪

What other ideas?

So if you have the financial means, I strongly encourage reaching out to your community and helping offload some of your to do list.

05/29/2025

I know there are lots of social media posts with people talking about building a huge breastmilk freezer stash, and yes I agree, having a stash is nice, but do NOT feel like you *have* to have one.

I wish more people talked about the importance of a freezer stash for YOU with some nourishing food for YOU and your family!

One of the BEST things I did for our family and something I’m eternally grateful for is the freezer meals I made for our family when I was pregnant with twins.

I started working on my freezer stash when I was around 31w pregnant (even though I could barely walk and was so out of breath 😰😂) and froze a lot of my meals in silicone molds (use alohanutrition10), as well as pyrex pans and aluminum foil pans (just line it with parchment paper to minimize your aluminum exposure).

Between our meal train and my freezer stash, I lasted almost 2 months before we had to make a meal!!! It was a lifesaver esp when my twins had their horrible witching hour from 5-9pm 💀

Even now, I still will double/triple/quadruple my meals because lets be honest, I don’t feel like making dinner every night 😅

If you have a registry, add some meal prepping things (like a deep freezer- best investment!)

Do you freeze your meals or did you make freezer meals when you were pregnant?

What tips do you have?

Comment “freezer meals” for my blog with some recipes for meals to make ahead of time.

05/25/2025

It’s important to set boundaries around you and your meals. It’s not that you’re neglecting your child or not meeting their needs…you are, but it’s okay to tell your child “hold on”, “yes we can do that, but let mommy finish eating”.

Obviously this is different with babies and there are so many times, I’m mid bite and still chewing as I’m getting up from the table to get the babies, but you try to do the best you can in this season.

✅Digestion requires us to be in that “rest and digest” state, so taking a few deep breaths before eating and being calm and then chewing your food to applesauce consistency is so important as well.

Our clients notice better digestion, less bloating, and even better bowel movements, when they can focus on HOW they’re eating, not just WHAT they’re eating.

If you’re wanting to address your nutrition and health goals even during this busy season with kids, we’d love to help you! Comment “support”.

▶️How would you say you are with your boundaries and mealtimes?

Also did you think I was going to talk about the hot cocoa? 😆All foods can fit in a balanced diet, so I wasn’t concerned with the hot cocoa, but more so protecting my boundaries.

05/16/2025

What I’m changing with my diet now that I’m a year postpartum.

Honestly, not much! As my babies have naturally cut back on milk feeds and we’re focusing more on solid foods (still nursing ~4-5x/day) I’ve noticed my appetite has gone down.

Instead of needing double portions, and needing bigger portions, I’ve noticed I’m not needing as much food or more than my husband 😆

I’m still focusing on balanced meals - protein fiber fat plus focusing on nutrient dense food and lots of fiber (fruit, veggies, whole grains, potatoes) - all great for gut health and energy.

Doing my hair tissue mineral test, I was able to see how I can better support my body and stay on top of things.

➡️➡️Comment “HTMA” if you want to assess YOUR mineral status.

Meals are sometimes pushed bc the babies need me and are fussy so I still have quick snacks around which helps keep me going until I can eat a proper meal.

It’s hard prioritizing your health but it’s SO important. Start small:

start eating breakfast
add more protein at breakfast
eat one more serving of veggies
Drink at least 1 mineral drink (grab my free guide)

What small changes can you make?

You’ve got it mama!!

05/13/2025

You don’t have to keep pushing through the exhaustion

If you’re constantly drained, dreading your days, too tired to enjoy time with your kids, and brushing off symptoms as “just normal” — it’s time to listen to your body.

Those whispers? They’re not random. They’re your body’s way of asking for help.

Minerals like potassium, magnesium, iron, selenium, sodium, and calcium are your body’s spark plugs — essential for nearly every function.

But here’s the thing: your body can’t make minerals. You must get them from food and water.

With the physical, emotional, and mental stress of everyday life, we’re often depleted faster than we’re replenishing. And when minerals are low, your body just can’t operate the way it should — cue all the frustrating symptoms.

That’s where the Hair Tissue Mineral Analysis (HTMA) comes in.

This hair test measures the minerals stored in your tissue (not just your blood), offering deeper insight into what’s really going on.

Bloodwork might look “normal,” but if you don’t feel normal — it could be because your tissue levels are already too low.

I’m now offering the HTMA test — available only through qualified health practitioners (our team is made up of registered dietitians) — to help you finally get answers.

No more guessing what to supplement or wondering how your body’s handling stress.

✨ Swipe through to read real stories from women who’ve used this test to take back control of their health.

👇 Comment HTMATEST to grab yours today!

05/02/2025

Nurturing Traditions Lactation Services said it so well.
I’m so so saddened by this news. This will impact our practice and so so many families! Please reach out to your insurance and explain how important breastfeeding is and how important lactation care is! I’m so sorry about this

Dear Clients,

I'm reaching out to share a significant and sudden change announced by The Lactation Network (TLN) that may impact your access to lactation care.

👉As of May 16, 2025, all patients with Blue Cross Blue Shield (BCBS) insurance plans will be limited to only 3 covered lactation consultations through TLN per calendar year.

This change affects not only my practice, but also private practice IBCLCs across the United States who partner with TLN in order to provide insurance-covered care. For years, The Lactation Network has been the only viable pathway for families to access in-network lactation care in private settings using BCBS insurance in Michigan and many other states.
This change is not based on clinical recommendations or family needs. It reflects a broader problem in our healthcare system, where preventive, relationship-based care is undervalued and short-term savings are prioritized over long-term health and family well-being.

Many families benefit from multiple visits throughout the first year of their baby’s life. Research shows this support can prevent feeding issues, reduce stress, and improve outcomes for both parents and babies.

Here’s what you can do:

✅ If you’re currently planning or considering scheduling a visit, we are opening as many additional appointment spots as possible between now and May 16 to ensure clients can be seen before the new policy takes effect. Please schedule through your client portal.

✅ I strongly encourage you to contact BCBS and your employer’s HR department to voice your concerns. Ask them to support comprehensive lactation coverage and the small businesses who provide it. Your voice matters.

✅ In response to this change, I am working on creating affordable, reduced-price packages to meet families’ needs. More details on this option will be shared soon.

✅ If you choose to continue care beyond the 3 covered visits, I can provide a superbill (a detailed receipt) that you may submit directly to your insurance provider. Some clients have had success obtaining partial or full reimbursement, though coverage is not guaranteed. HSA/FSA cards are also accepted.

If you have any questions or concerns, please don’t hesitate to reach out. I remain deeply committed to supporting your family through every stage of your feeding journey and will continue to advocate for access to the care you deserve. Thank you also for your continued support of my small business. 💛

Warmly,
Leah Segura, IBCLC
Nurturing Traditions

05/01/2025

🔹May is Mental Health Awareness Month and while mental health is multifactorial and there is a LOT at play, there are actually studies showing that NUTRITION, specifically the nutrients zinc, selenium, vitamin D, omega 3 fatty acids, magnesium, iron and copper have a big influence on PPD.

🔹One study said: “Depletion of magnesium stores during pregnancy is hypothesized to be the cause of postpartum depression.” (Etebary 2010)

Like wow! Why aren’t our OBs screening for these nutrients? It’s great they check iron but what about the other minerals?!

🔹I wish parents were given more information about nutrition at our prenatal and postpartum visits.

Swipe through to read some food ideas with these minerals to start implementing in your diet.

(I forgot a slide on vitamin D but sunlight, fatty fish, eggs, cod liver oil, mushrooms)

🔹There is certainly a lot at play that can contribute to mental health, but if we can even target some of these nutrients, it would make a big difference, even on severity.

➡️If you want to get your mineral levels checked and see how you’re doing, comment “waitlist” and I’ll send you the link to join NEXT WEEK’s hair tissue mineral test.
This test assesses magnesium, potassium, selenium, copper, zinc, blood sugar ratio plus many more.

🔺And once again, there’s so much that goes into mental health and I know how hard it can be to balance eating well with a baby/toddler, but try to do the best you can 🫶

💕And if you’re in the thick of it, I’m so sorry!! it’s hard!💕

04/27/2025

Did you know that 98% of Americans don’t get enough potassium, and less than 2% meet the recommended daily intake!?

Unfortunately we’ve demonized sodium but it’s not necessarily the sodium, but the lack of POTASSIUM that has contributed to many health complications.

Sodium and potassium work together via the “Sodium-Potassium pump” which if you remember in chemistry and biology class 🤓 helps bring things in and out of the cells.

Sodium in itself isn’t to blame but instead a mixture of LOW potassium to higher sodium.

Potassium plays a role in energy, blood sugar regulation, and even thyroid support (it’s not just iodine and selenium that help your thyroid!).

Fruits and vegetables are the best sources of potassium, so if you’re not used to eating them, start small! Start adding one new veg, one new fruit.

Wondering if YOU need more potassium or are low/high on other minerals? Comment “waitlist” and let’s test your mineral status with the Hair Tissue Mineral Test.

This test looks at your mineral levels over the past 2-3 months (via hair) and gives you insights into your overall health, stress levels, and the health of your cells. It also checks for heavy metals!

Comment “waitlist” to join, and let me know — do you think you’re getting enough potassium?