Nourished by Nadia

Nourished by Nadia Helping women age well with a plant-powered, holistic lifestyle — nutrition, herbs & clean living 🌸 What's holistic nutrition?

Nourished by Nadia provides holistic nutrition coaching that focuses on using whole foods to help you reach your goals, whether it's increasing energy, skin health, weight-loss or any other health concern you may have. It takes into account not only what you eat, but also your lifestyle choices and current health in order to build a realistic plan to optimize your health. It's not about fad diets and drastic changes, but about making incremental lifelong changes that will help you become your best self. I'm looking forward to helping you live a healthy, happy life!

If the end of the year feels busy, emotional, a little chaotic and a little inspiring all at once, you’re not alone.In m...
11/18/2025

If the end of the year feels busy, emotional, a little chaotic and a little inspiring all at once, you’re not alone.
In my last two posts, we talked about why this season pulls us into “busy mode” instead of actually taking care of ourselves.

This post gives you a simple reset you can use right now.
Not a full overhaul.
Not a perfect plan.
Just one grounded framework to help you feel more clear and supported through these next few weeks.

Take a few minutes to swipe through and choose your one habit.
Let it be simple.
Let it be supportive.
Let it be doable on your busiest day.

What’s the one small habit you’re choosing for the rest of the year? Tell me in the comments so I can cheer you on.

And if your habit is adding one plant-powered meal each day, the Plant-Powered Kitchen Club will make it so much easier.
You can start with the 7-day free trial if you want quick, high-protein, fiber-rich recipes to help you stay consistent without overthinking. Link in bio 💚

Lately I’ve been thinking a lot about how easy it is to stay “busy” instead of actually getting better.And this time of ...
11/18/2025

Lately I’ve been thinking a lot about how easy it is to stay “busy” instead of actually getting better.
And this time of year makes that pattern even louder.

Most women fall into something I call productive avoidance.
It looks like progress, but it keeps you in the same place.

Here’s what it often looks like:

✨ Saving healthy recipes but never actually cooking them
✨ Researching supplements before drinking more water or adding veggies
✨ Listening to health podcasts but skipping the simplest habits
✨ Planning a full January reset while ignoring what would help you right now
✨ Saying “I’ll get back on track when life slows down”

This is not laziness.
This is not a motivation issue.

It’s self-protection.
Big action feels uncomfortable.
Small consistent action feels too simple to matter.

So the brain chooses the thing that feels productive without requiring real change.

And with the holidays, emotions, family, and pressure, it becomes even easier to get stuck here.

So take a moment and ask yourself:

Where am I investing effort that looks helpful, but isn’t actually supporting future me?

Awareness is step one.
Step two is coming tomorrow — a simple, grounding reset you can use even with a full, messy, holiday-filled life.

We’re somehow already in mid-November… and it feels surreal.This time of year moves in such a strange way - fast, slow,...
11/16/2025

We’re somehow already in mid-November… and it feels surreal.

This time of year moves in such a strange way - fast, slow, sentimental, overwhelming… all at once.

There’s that subtle pressure of “I need to get everything done before the year ends” layered on top of holidays, family, travel, food, schedules, expectations.

It creates this very specific kind of year-end tension, like you’re racing toward a finish line that keeps shifting.

And honestly… I felt it these past couple of weeks.

I’ve been so busy inside my business - checking boxes, doing tasks, staying “in motion.” But today I finally slowed down for a second and asked myself:

“Am I actually moving the needle… or am I staying busy because it feels safer than slowing down?”

Oof. That question landed.

Because sometimes busy becomes a comfort zone. It feels productive, but it’s really just a distraction from what we truly need.

And this isn’t just a business thing - most women do this with their health too. (More on that in my next post)

But for today, I want to leave you with one gentle reflection:

Where in your life are you staying ‘busy’ without actually moving forward?

You don’t need the answer right away.

Just notice.
Awareness alone creates space for something new.

I’ll be back tomorrow with the deeper “why” behind this pattern, especially when it comes to our health and energy.

I had such a beautiful morning leading another wellness workshop at Grounds For Sculpture today.I have been partnering w...
11/06/2025

I had such a beautiful morning leading another wellness workshop at Grounds For Sculpture today.

I have been partnering with them since last year to bring wellness and nutrition experiences to their community. Each month, participants begin with a peaceful walk through the gardens, followed by my session where we explore simple, practical ways to nourish both body and mind.

In today's cooking demo, I made a quick tofu and veggie stir-fry and shared the importance of nutrient diversity. In the past, we have explored topics like the benefits of plant based eating, a session on immune boosting foods, and how small daily shifts create calm and balance in our lives.

I also love that Grounds for Sculpture often invites local nonprofits to take part. Wellness has such a ripple effect, and when we support individuals, we support the whole community.

Wellness is not a luxury. It is a necessity for our mental and physical health. Even ten minutes a day to breathe, move our bodies, nourish ourselves, or simply pause can shift our energy and how we show up in the world.

And I truly believe every organization, school, and workplace can benefit from making space for wellness. When we take care of ourselves, we have more focus, more creativity, more energy, and more patience.

If you want to bring wellness into your workplace to support your team and increase clarity, motivation, and productivity, send me a message. I would love to help your organization create healthier and more energized people.

Here are a few photos from today’s workshop and the beautiful Grounds 🌸

So… maybe my Halloween costume wasn’t the scariest thing this year 😅But you know what actually is a little spooky?What h...
10/31/2025

So… maybe my Halloween costume wasn’t the scariest thing this year 😅
But you know what actually is a little spooky?
What happens when we go too long without plants 👻

I’m not talking about being perfect — just real life.
When things get busy and we grab whatever’s around, here’s what can sneak up on us:

🥦 You feel that low energy crash mid-afternoon and start reaching for another coffee. Most of the time, your body’s actually just craving fiber and greens.

💀 Inflammation creeps in. Processed foods, sugar, and stress all add up, and you just start feeling puffy, tired, or achy.

🧠 Brain fog hits. Skip your berries and healthy fats for a while and focus disappears faster than a bowl of Halloween candy.

🍫 Cravings kick in. Low fiber = blood sugar swings = feeling snacky all day.

😴 And then sleep gets weird. Heavier meals mess with rest and mood, while magnesium-rich foods (like beans, leafy greens, and pumpkin seeds) actually help you wind down.

The good news? You don’t have to overhaul everything.
Just start adding more color and plants to your meals. Small changes make a big difference 🌿

And if you ever get stuck on what to make, my Plant Powered Kitchen Club makes it easy — quick, delicious, whole-food recipes you can actually fit into real life.
It’s $7 a month and you can try it free for 7 days.

✨ Link’s in bio

It took time and a lot of unlearning to realize healing doesn’t come from hustling harder.It comes from simple, consiste...
10/26/2025

It took time and a lot of unlearning to realize healing doesn’t come from hustling harder.
It comes from simple, consistent choices that fuel your body and your life. 🌿

👉 Follow for simple plant-based ways to take your health into your own hands.

I’m participating in a 28-day Traffic Challenge this month to grow my Skool community — and part of that includes reachi...
10/23/2025

I’m participating in a 28-day Traffic Challenge this month to grow my Skool community — and part of that includes reaching out to more people who’d genuinely love what’s happening inside. 💚
​
My community is called the Plant-Powered Kitchen Club, and it’s for anyone who wants to eat more plants without the stress of figuring out what to cook or how to make healthy food taste good.
​
Here’s my vision for the space:
It’s a cozy, supportive corner of the internet where healthy eating feels effortless and enjoyable again. Inside, you’ll find a growing collection of high-protein, high-fiber vegan recipes designed to help you eat well without overthinking it.
Every Thursday, I release 5 brand-new recipes — a mix of mains, sides, breakfasts, and sweet treats — so you always have fresh inspiration to make nourishing meals that taste amazing.
​
You're a good fit if:
✅ You want to eat more plant-based but don’t have time to overthink it.
✅ You’re tired of repetitive or complicated meals.
✅ You want fresh, nourishing recipes that help you feel good.
​
I just dropped this week’s new recipes this morning, and I’d love for you to check them out.
​
You can explore everything risk-free with a 7-day money-back guarantee → https://www.skool.com/plant-powered-kitchen-club-1071/about

Today marks 8 years since I went vegan — my veganversary. 💚It’s funny… it didn’t happen overnight.For a few years before...
10/22/2025

Today marks 8 years since I went vegan — my veganversary. 💚

It’s funny… it didn’t happen overnight.
For a few years before that, I was slowly learning more about health, the environment, and the impact of our choices. I watched Forks Over Knives. Then I read The China Study, and it completely shifted how I saw food and disease prevention.

Around that same time, I was organizing my very first wellness event in SI, NYC — something I had dreamed about for years. After it wrapped, I decided to try going plant-based for 30 days, and my husband joined me for that month. Just to see how we felt.

Those 30 days changed everything.
I felt lighter, clearer, calmer — not just physically, but mentally and emotionally too. And I realized this wasn’t a “diet.” It was alignment.

Of course, it hasn’t always been easy — being the only vegan among family and friends can bring its challenges. But I’ve learned that a little discomfort is worth it when you’re living in alignment with your values — health, compassion, and the planet.

Eight years later, I can honestly say it’s one of the best decisions I’ve ever made. 🌱

✨ Sometimes, the biggest transformations start as simple experiments.

If you’ve ever thought about going more plant-based, start small — even one meal a day can make a difference. If you're plant-based, when's your anniversary?

When I was in middle school, I was obsessed with Woodstock — the peace signs, the music, the message of slowing down and...
10/21/2025

When I was in middle school, I was obsessed with Woodstock — the peace signs, the music, the message of slowing down and living freely.
I wore a peace necklace almost every day (and yes, I loved tie-dye ✌🏽).

A few months ago, my husband and I went to a concert at the original Woodstock grounds in Bethel, NY — Avril Lavigne was performing, and it felt beautifully full circle.

Standing there together, surrounded by nature and music, reminded me how much I’ve always craved that sense of simplicity and connection.
It’s the same feeling I get when we walk together through the forest near our home — what the Japanese call Shinrin-yoku, or forest bathing. 🌲

No biohacks. No tracking. Just presence.
And yet, it’s one of the most powerful longevity tools there is.

Because when you’re immersed in nature — your nervous system shifts out of fight-or-flight.
Your cortisol levels drop.
Your heart rate steadies.
Inflammation markers go down.
And your body can finally do what it’s designed to do — repair, restore, and come back into balance.

That’s the real essence of longevity: creating small, natural rituals that regulate your stress, support your biology, and reconnect you to what actually matters.

Sometimes, the secret to living longer isn’t found in doing more…
It’s found in moments like this. 🌿

Hi friends! I have a Skool community called The Plant-Powered Kitchen Club for busy people who want to eat more plants, ...
10/21/2025

Hi friends! I have a Skool community called The Plant-Powered Kitchen Club for busy people who want to eat more plants, feel better in their bodies, and make healthy meals without the overwhelm.

It really deserves more eyeballs because so many people want to eat better but feel lost, busy, or tired of starting over — and this community makes it simple, fun, and doable with quick, delicious, plant-based recipes each week.

That’s why I’m committing to 28-Day Skool Traffic Challenge 🚦

Here’s the link to my Skool if you want to check it out: https://www.skool.com/plant-powered-kitchen-club-1071

I joined through Grow With Evelyn’s challenge — here’s my affiliate link if you want to join too: https://www.skool.com/evelyn/about?ref=1d177792eded48ecafe0cf353b5d8615

Address

203 Main Street, Suite 221
Flemington, NJ
08822

Opening Hours

Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

Telephone

(732) 354-1455

Website

https://www.skool.com/plant-powered-kitchen-club-1071/about

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