Bianca's Healthy Kitchen

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Bianca's Healthy Kitchen

Welcome to Bianca's Healthy Kitchen where I will share healthy & indulgent food and recipes.

16/02/2026

We didn’t get sicker because we ate too much cholesterol.

We got sicker because we stopped asking better questions.

Cholesterol isn’t the enemy. It’s essential for hormones, brain health, cell structure, and nutrient absorption. Your body makes it on purpose.

Cholesterol is directly related to inflammation. Your body raises levels to bring down inflammation - it’s job! So if you see higher levels, make sure you check CRP, ESR, and Homocystein levels.

Lowering a number without understanding the why isn’t health. It’s guesswork.

Sometimes the most powerful thing you can do is unlearn what you were taught to fear.

01/02/2026

Heading to this week and I’m beyond excited to be back in one of my favorite food cities 🇲🇽

Here are some of my favorites from this past Miami

29/01/2026

Peptides are short chains of amino acids that act as signaling molecules in the body. In research, they’re being studied for how they influence cellular communication, metabolism, and overall physiological signaling.

As a registered functional dietitian, my work focuses on education, science, and understanding mechanisms.

This content is for educational purposes only and is not medical advice.

26/01/2026

These are my top essentials. I always travel with
Comment “travel” and I’ll send you the link.

01/03/2022

GREEK FOOD I ❤️

This post is 9 months overdue but I couldn’t resist sharing some of my most memorable meals from last summer.

Visit my website biancapeyvan.com and search “Mykonos” for my blogpost on some of my favorite spots.

SUMMER IS COMING

31/12/2021

l o o k i n g b a c k o n 2 0 2 1

I don’t do New Years resolutions but I do like to look back

so grateful for all the adventures and new clients this year. I can’t wait to see what’s in store for 2022

HAPPY NEW YEAR

15/10/2021

Should you be intermittent fasting?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Everyone is doing intermittent fasting these days including me and most of my clients. I started back in 2018 before a trip to Ibiza. I was thrilled with the results and completely changed my relationship to hunger. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I did observe my hormones (especially thyroid) suffer during this period, as I was adding daily stress to my body, especially with longer fasts. What I later learned is that fasting research has been mostly done on men and post-menopausal women. That being said, adding unnecessary stress to the body during critical times when a woman is making necessary hormones, should be avoided. As a rule of thumb, avoid fasting during me**es and ovulation. You could simplify this by doing one week on, one week off. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There are several blood markers that I look for on my functional bloodwork panel to see if clients are even good candidates for fasting (e.g. glucose, insulin, HGA1C, LD, etc.). When these are out of range, I advise against it as liver and blood sugar support are typically needed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want to learn more about how to get started you can google my recent article with "FitOn - Expert Hacks on The Best Way to Get Started With Intermittent Fasting" and I also have a free guide to Intermittent Fasting on my website www.biancapeyvan.com.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The last thing I would recommend while trying this out is to tune in to your body. If you ever feel dizzy, weak, shaky- EAT! Just remember to be patient with your body as it adjusts to this new eating approach.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Artist natasha_avonavi #

15/10/2021

P A R I S

01/09/2021

Matcha Pudding

It’s quite hard to get enough fiber while you’re traveling and eating out for most of your meals.

I always travel with a mason jar, my own Matcha, and chia or basil seeds.

It’s always easy to buy vegan milk or order some through room service. I find oat milk is the perfect match for matcha.

Recipe
1 tsp matcha
4 parts oat milk
1 part chia or basil seeds

Shake several times (every 10 min until combined) & refrigerate

I enjoy this a few hours before a late dinner to hold me up. No need to worry about late afternoon caffein jitters. L-theanine in matcha counteracts the jittery caffeine effect.

I top mine with some red fruits for their polyphenol benefit and enjoy every bite.

05/08/2021

m y k o n o s

23/07/2021

What I ate in Turkey 🇹🇷

Ist

19/07/2021

We're often told our blood tests are normal, despite having symptoms that make us feel like something is off.

Would you like to look deeper into your blood chemistry from a functional perspective and get clues into what could be going on?

TESTS INCLUDED IN MY WELLNESS PANEL:

- CMP

- CBC W/DIFFERENTIAL

- LIPID PANEL

- IRON PANEL

- FULL THYROID PANEL (TSH, T4, T3 UPTAKE, FREE T3, FREE T4, TPO, TGA, RT3)

- VITAMIN D

- URIC ACID, GGT, LDH

- MAGNESIUM, PHOSPHATE

- BS, HA1C

- CRP

- URINALYSIS

* HORMONE PANEL, EBV, FASTING INSULIN, IODINE, GASTRIN, etc., available upon request.

Together we will review your results line-by-line and see what measures you can take to support your health, even preventatively.

I will then offer my recommendations and a three-month protocol.

You can go to any LabCorp near you or a mobile phlebotomist can be sent to your home.

Available to the US only. Not available in NY, NJ, and RI.

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http://www.biancapeyvan.com/

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16/02/2026

01/02/2026

29/01/2026

26/01/2026

01/03/2022

31/12/2021

15/10/2021

15/10/2021

01/09/2021

05/08/2021

23/07/2021

19/07/2021

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