Living Nutrition & Wellness

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Leesburg, VA
Living Nutrition & Wellness

Offering: Nutrition Counseling, EVOX, & ZYTO

Nourish your heart, mind, body, and soul.

Laura Nasser, MSHN, M.Ed., is a Nutrition & Bioenergetics Practitioner helping midlife women and caregivers feel their best with a functional approach to wellness.

10/11/2024

Aurora on our deck tonight in Virginia! My part Nordic soul is squealing. My great grandmother’s family was from northern Norway, where the northern lights are. I’ve always wanted to see them! ❤️

09/30/2024

When we see chronically stressed organs, there is often an emotional connection. Bioenergetic scans can show which organs are chronically stressed, giving greater awareness of what needs our loving attention and care to improve our health and wellbeing.

We aren’t made of separate disconnected parts. What we feel impacts how we function, right down to our cells. ❤️‍🩹

09/26/2024

🍁🎃🍂❤️ Dear friends,

I hope this finds you peaceful as we start a new season! And here’s hoping it brings you some lovely fall walks 🍁, greater alignment with what serves you, and release of what doesn’t. ❤️

🥞 Here’s a little taste of our morning routine with a recipe for breakfast currently on rotation at our house. I love how it fills the kitchen with cinnamon, nutmeg, and clove - the smells of Fall! ❤️

It’s a take on a similar recipe we created last year, but we’ve taken out the refined flour and replaced it with a mix of whey protein, pea protein, and almond flour. It’s better for balanced blood sugar, and yum!

🧡 These gluten-free pumpkin spice protein pancakes are a seasonal, kid-approved, protein-rich, & nutrient-dense way to start the day.

Sweetened with banana 🍌 and sweet potato 🍠, they offer 207% of your daily vitamin A and 16.5g of protein to support your immune system as you head into the season. ✨ They’re sweet, so no need to add maple syrup, but delightful with a sprinkle of mini chocolate chips, walnuts, and mixed berries. Serve with a side of scrambled eggs to really up your protein game. 🥞❤️

Recipe Here:
1 1/4 cup h**p milk
4 eggs
2 small sweet potatoes, peeled
1/2 overripe banana
1/2 cup fine almond flour
1/4 cup (1 scoop) vanilla grass fed whey protein
1/2 cup (2 scoops) pumpkin spice protein powder - I used Truvani
1.5 tsp pumpkin spice seasoning
1/4 tsp salt
1/2 tsp baking soda
1/2 tsp baking powder
1/2 tsp xanthan gum (great for gluten free baking)

- Depending on thickness of batter, add up to 1/4 tsp water to thin
- optional add ins: mini chocolate chips, pecans, walnuts, pumpkin seeds 🍪🌰
- Top with berries 🍓🫐🍓🫐

Makes 6 servings.

The nutrition for 1 serving (2 six-inch pancakes):

Calories: 194
Protein: 16.5g
Fat: 8.7g
Carbohydrates: 13.6g
Vitamin A: 207% (6201 IU)
Vitamin C: 5.2% (5.2mg)
Calcium: 11.2% (112mg)
Iron: 13% (2.4mg)

Let me know if you give them a try!

Wishing you peace & good health, always xx

09/24/2024

✨🧡 All the more reason to say yes to pumpkin, sweet potato, & apple! Seasonal foods are good for your health and the environment. 🍁❤️

🍎 Seasonal & local produce is often more nutrient-dense. It is typically allowed to ripen naturally on the plant or vine. This increases the levels of vitamins, minerals, and antioxidants compared to out-of-season produce, which is often picked early and transported long distances, decreasing valuable nutrients throughout the process. Optimal nutrient intake leads to better energy and overall health.

🥬 Seasonal eating can improve dietary variety, helping to ensure an adequate intake of diverse nutrients year-round. This can improve the diversity of your microbiome and lower the risk of chronic illnesses.

🌳 Eating in harmony with the rhythm of nature can actually support your health. For example, fall foods in season, such as pumpkins, apples, sweet potatoes, and root vegetables tend to be richer in antioxidants, vitamins and minerals, particularly vitamin A and C. These nutrients support immune function and help prepare the body for colder weather by improving overall resilience to seasonal illnesses. Fall fruits & veg align with the body’s changing needs doing the season, offering more warming options that aid in digestion and energy balance as the weather cools.

🌎 Eating seasonal and locally produced foods is also good for the earth. These foods require less resources to grow and transport, which means less environmental impact. Choosing seasonal foods supports local farmers, reduces your carbon footprint, & ensures you are eating fresher, healthier produce - all of which leads to better health for you and mother earth.

🧡 Always listen to your body first and choose the foods that agree with you.

🗺️ Check out this seasonal food guide to learn more about what’s in season where you live!

https://www.seasonalfoodguide.org/

🍁 Let this be your gentle nudge to explore a fall festival, pick up some local produce, and enjoy healthy & nutrient-dense pleasures of the season.

Share with someone who loves Fall 🧡🍁🧡

Wishing you peace & good health, always! xx ❤️🕊️

https://pubmed.ncbi.nlm.nih.gov/30258595/

07/29/2024

Food Is Medicine - and so is relaxation & enjoyment. 💚

07/19/2024

Kidney stones are the worst! Here’s a nutrition guide with integrative strategies to support dealing with kidney stones and reduce risk of reoccurrence. Share with someone you love. ❤️

Comment or DM “Stone”, and I will share the guide with you, or head to my blog at www.livingnutritionwellness.com.
Link is also in bio. 💛

Have you or someone you loved ever experienced the pain of a kidney stone?

Please note: Always consult your doctor if you suspect a kidney stone. This post is for information purposes only and is not intended as medical advice. Nutrition support can be a wonderful addition to integrative care.

04/30/2024

🌟 Boost Your Vitamin C Intake! 🌟

Got aches and pains? Then you have inflammation. Vitamin C can help! 💪

Did you know that the highest source of vitamin C isn’t in oranges? 🌺

Check out the top 10 vitamin C-rich foods ranked from most to least! From juicy guavas to vibrant bell peppers, there’s a rainbow of options to keep your immune system strong and your taste buds happy! 🌈❤️

Which one will you add to your plate today?

Study linked: https://pubmed.ncbi.nlm.nih.gov/18952164/

🥝🍊

04/26/2024

Lately, our 9-year old son is our new photographer. 🥰. Photos of Mama & Baba, through his eyes. ❤️

04/25/2024

🌷🌳💐 While Spring is beautiful, seasonal allergies are no fun. Not only can they cause runny nose, scratchy throat, and sneezes, but they can cause fatigue, irritability, poor sleep, and affect your mood! 🙈🙉🙊

💚 Wondering how to support your allergies? Long-term use of Benadryl can increase risk of memory loss and dementia due to the inhibitory effect of acetylcholine. Many medications were never designed to be used long term.

Here are 6 other research-based options. 🙌

A low-histamine diet can also be helpful so your histamine bucket does not overflow. 💚

Source: Integrative Medicine by David Rakel, MD.

*The purpose of this post is to convey information. It should not be interpreted as medical advice and is not intended to diagnose, treat, or cure any condition, or to be a substitute for advice from your physician or other healthcare professional. As always, seek care from a medical doctor for any condition or change in your supplements and health regime.

04/22/2024

What are your health goals? Can you imagine what it would be like to have achieved them? What would that look like for you?

📝 Did you know that by writing your goals down, you are 42% more likely to achieve them than someone who doesn’t? A study completed by Professor Gail Matthews of Dominican University demonstrated the power of written goals. They are even more effective when shared with supportive friends while updating them with your progress.

What is your current goal? Can you envision the steps necessary to achieve it? Can you take a moment to listen to your body, what it needs support with, and then write it down?

For myself, I want to work on the health of my morning routine. A healthy morning routine sets the tone for the entire day. Lately, coming off of later Ramadan nights and mornings, I often start the day making breakfast for my kiddo and jumping into homeschooling. I would love to wake up earlier so that my morning routine could include:

1. Prayer
2. Warm lemon or ACV water
3. 10 minutes in the sun with matcha in good weather
4. 20-30 minute run or yoga
5. Breakfast for little one
6. Homeschool

This would require waking up 1.5 hours earlier than I normally do, and a clear intention for an earlier bedtime. The pay off will be having a calmer and more energized start to the day, with warm lemon/ACV water to improve digestion, and movement that my body needs, hitting my health goals first thing in the morning. I can then add weights later in the day throughout the week.

Who is with me? What would you shift to move into greater integration with your self and your capacity for good health? What is your body & spirit asking you for in the realm of health?

Write it down for yourself, share it below or with a good friend and let the magic happen. ✨❤️

Do you have a health goal in mind?

04/18/2024

I could spend golden hour taking photos of him and he could spend all day playing in the sand. ☀️❤️ Grounding at Chileno Beach, Cabo San Lucas, Mexico.

02/29/2024

Did you know the body has a magic reset button to switch you out of overwhelm and into relaxation mode? It is pranayama breathing. 🌬️

🌎 When life begins to feel like too much to handle, that is a signal that something is happening in your body. Your nervous system has moved into a fight or flight, or sympathetic mode.

❤️‍🩹 While calming the nervous system does not solve world or personal problems, it can help put you in a state that is better able to cope, feel your guidance, and see a path forward.

❤️ Breathing is our nervous system’s love language.

✨ The body is truly miraculous.

👉 Controlled breathing is one of the most potent ways to tap into our coping mechanisms and switch on rest and digest mode, the body’s parasympathetic response.

👉 This mode allows you to feel safe and more relaxed, think clearly, and find your way forward. From here, you can move towards action, rest, or prayer, whatever is needed for you. Calming your nervous system can help you find your next step.

👉 Simply taking 5 deep belly breaths can help initiate a rest and digest response, and move you into a feeling of calm and clarity.

👉 Pranayama breathing is controlled breathing, involving a slow inhale, held breath, and a slow exhale. You can practice breathing in and out of one nostril, or deep belly breaths. Practice inhaling for 5 seconds, holding for 5 seconds, and exhaling for 5 seconds. Do this 5 times. Notice how different you feel when you are done. 🌬️

🧘 Studies have shown that pranayama breathing can decrease oxygen consumption, heart rate, and blood pressure, increase theta wave amplitude in EEG recordings, and increase parasympathetic activity. It is one of your body’s instant reset buttons.

Study linked here: https://pubmed.ncbi.nlm.nih.gov/16624497/

Can you take a moment now for five deep breaths? ❤️

Wishing you peace and good health, always. xx

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http://www.livingnutritionwellness.com/

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