Nutriliciousbybri

09/16/2024

09/06/2024

How does the consultation work?

In the first consultation we will talk a lot about your eating habits, what your body has already experienced in relation to health and diseases, if you have food allergies or hypersensitivities, what you like and dislike to eat and about your goals and priorities. The nutritional assessment with bioimpedance scale will also be carried out (we will check weight, measurements, percentage of fat and muscle mass and much more).

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In the consultation I give you all the nutritional guidelines to get out of there putting everything into practice and the personalized food plan that we will build together in office before you leave.

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Nutritional monitoring is carried out through monthly consultations and at each consultation we evaluate the results, gains and difficulties and from this we modify the plan and supplementation (when necessary).

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In addition, several coaching and nutritional education tools are applied throughout nutritional monitoring to facilitate the walk towards a healthy lifestyle and help you have more results.

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I also have nutritional programs with fortnightly consultations, if it is of your interest, with face-to-face consultations and online follow-up.

I hope to get to meet you soon and help you achieve your goals 🫶🏻

09/05/2024

Estrogen is an important naturally occurring hormone. It’s key to women’s s*xual and reproductive development.

Many women with regular cycles think about estrogen dominance and are looking to decrease their estrogen levels or raise their progesterone levels in relation to estrogen.

However, just as often, we can have seasons of low estrogen. This occurs in perimenopause and postmenopause, postpartum, or during our periods, for example. Certain foods can help support and potentially boost estrogen levels naturally. 

The following foods can have a lovely balancing effect during these low estrogen periods, and the beauty about starting with these foods is that they can have safe and protective qualities too.

These include:
1. Flaxseeds — Rich in lignans, which have phytoestrogen properties.
2. Berries — Like strawberries and raspberries, which have a high phytoestrogen content.
3. Dried Fruits — Such as apricots, dates, and prunes, which contain phytoestrogens.
4. Garlic — Known for its phytoestrogen content.
5. Peaches — Rich in lignans and other phytoestrogens.
6. Sesame seeds — Rich in lignans, which contain phytoestrogens.
7. Soybeans, Edamame, and Tofu — Rich in isoflavones, which are a type of phytoestrogen.
8. Cruciferous Vegetables — Such as broccoli, cauliflower, and Brussels sprouts.

Incorporating these foods into a balanced diet can help manage low estrogen levels. 

Need to learn more about supporting your hormones? Schedule a consultation and I’ll help you with weekly tips, guides, recipes, and more in-depth personal shares on ways to optimize your hormonal health through a holistic lens.

09/04/2024

Hormonal fluctuations aren’t just mood swings — they impact our physical strength too. 

As estrogen and progesterone levels fluctuate over the menstrual cycle, our energy levels and physical performance also change. 

Here are works out to try for each cycle:

→ Menstrual Phase (Days 1-5): Focus on gentle exercises like yoga, stretching, or light walking. This phase is about rest and recovery, so listen to your body.

→ Follicular Phase (Days 6-14): Energy levels rise. Incorporate running, hiking, swimming, and strength training. This is a great time to push yourself.

→ Ovulatory Phase (Days 15- ovulation): Peak energy and strength. Engage in more intense workouts like a spin, HIIT, Pilates class, and strength training. Social activities can also be enjoyable during this phase.

→ Luteal Phase (Days 21-28): Energy may begin to wane. Focus on moderate exercises like lighter weights, pilates or barre. Incorporate restorative practices like yoga or meditation to manage any PMS symptoms.

Ultimately, the most important thing is to listen to your body. Your cycle-specific workouts might look different from what is recommended here. Check in with yourself at each phase and take notes on what works for you.

Do you need to learn more about supporting your hormones? Comment “help”and I’ll send you a link to receive our weekly tips, guides, recipes, and more in-depth personal shares on optimizing your hormonal health through a holistic lens.

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09/03/2024

What’s on your kids plate today? Learn more about balancing a healthy diet and lifestyle factors with the Integrative Nutrition Plate. Schedule your appointment 🗓️

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08/22/2024

The diversity of our Gut Health shifts around the age of 45 in women

Disruption to our gut bacterial balance is linked with inflammation, mental well being, weight gain, hormonal imbalances, metabolic health, autoimmune diseases…to name a few

Our gut microbiome is also involved in our digestion and the absorption of our food. So again with bacterial balance is off sync individuals can experience mineral deficiencies causing low energy, skin breakouts and issues with both bone and heart health

So yes, gut health is pretty important 😅

Gut Health is VERY unique to each person - there are endless foods that could help certain people but react poorly with someone else

Thats why its very important to get to know YOUR gut
➡️What foods work well for YOU (there are a long list of foods that contain good bacteria)
➡️What foods DON’T work well for YOU
➡️What lifestyle factors in YOUR life don’t serve your gut and what changes are realistic for YOUR life

“Optimise your GUT health

Schedule a consultation and you will learn:
✅ How to overhaul your GUT in Menopause
✅The foods to avoid and The best nutrition protocols
✅How to reduce stress in your gut
✅How to reduce the 27 Menopause Symptoms related to GUT

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08/07/2024

Menopause is one of the most underserved sectors in the health industry. Which is crazy when you think about it as it will happen to EVERY SINGLE woman walking the planet.. I am unsure why as women we aren’t actually educated about this on just a normal basis. Im also unsure why proper nutrition is not taught at schools. But anyway…🤷‍♀️ A lot of people put their attention in the wrong area when it comes to menopause and the challenges with weight gain for no other reason because thats what they are conditioned to believe. If you want to take the opportunity to speak to a menopausal specialist comment below ⬇️🔥

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08/01/2024

🔈PROMOTION OF THE MONTH OF AUGUST:
🔛🔼Have you ever heard about bioimpedance? 🤔
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It’s a device that we have here used to evaluate the entire body composition! 🏃
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Our results sheet presents
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✔️ Total body water
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✔️ Body protein
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✔️ Minerals
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✔️ Total and fractional body fat mass
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✔️ Total and fractional skeletal muscle mass
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✔️ BMI – Body Mass Index
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✔️ Waist-to-hip ratio
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✔️ Ideal weight based on body composition
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✔️ Basal metabolic rate
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✔️ Body composition history
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✔️ Fitness score
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✔️ Average caloric expenditure for 30 minutes of moderate activity in various sports
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⏩ Who is it suitable for? EVERYONE can do it, children over 3 years old, teenagers, adults and seniors! 👨👩👧👦👵👴

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Are you curious 🙄? Come and enjoy the discount for the month of August $35 (regular price $50)😉 Call and book your appointment: (973)8032435

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07/10/2024

When a woman goes through Menopause her hormones shift A LOT

We tend to focus on the change of s*x hormones (estrogen, testosterone etc) but our cortisol, leptin, and serotonin hormones shift also, among many others

Hormones are interconnected
When our body starts to produce less estrogen for example it responds by producing more cortisol (both have anti inflammatory benefits to our body)

Hormone shifts during menopause are NATURAL and we can do things to offset this HOWEVER most women that i see/speak to unfortunately make their hormone health WORSE by their current lifestyle

A LOT of this stems from the diet culture we as women have been subjected to for most of our adult life:
- Undereating
- Extreme diets
- Over exercising
- Skipping meals
- Low calorie everything

Which ones of the list in the post are you going to start implementing?
Remember ladies: HEALTH is not a number on a scale, we do not exist to just constantly be on a “diet”

If you are a woman in peri or post menopause and are looking to:
✅ Reduce your Hot Flashes/Night Sweats in 6 weeks
✅ Reduce your Brain Fog, Joint Pain, Visceral Fat and overhaul your Gut Health in 10 weeks
✅ Get back to 7 hours of unbroken sleep in 10weeks while overhauling your energy levels
✅ Find your SPARK again, find YOU again

Then comment MENOPAUSE below to start your journey to THRIVE again ⬇️

Remember: all women goes through menopause
NO WOMAN should suffer through it ❤️

If you need help Comment or DM me ⬇️

07/02/2024

As a society in general we are massively OVER supplemented

For most health factors/concerns now we reach for pills and supplements first

The supplement industry is worth an estimated 177billion in the united states alone

You are getting told to take supplements because the person telling you is being paid to do so..

Supplement partnerships is one of the most popular means of income for influencers and even quite a few coaches.

Supplements are meant to supplement a BALANCED diet - pouring supplements in on top of a poor nutrition or one that is mineral deficient is pretty pointless.

The VAST majority of minerals you are seeing supplements advertised for can be consumed through real food.

Its also easier for the body to break down and absorb minerals from actual food compared to supplements.

The ONLY supplement advised that menopausal women actually NEED is a vitamin D

Depending on your food preferences, your particular lifestyle etc YOU may need to use a supplement to help you get balanced nutrients and that’s ok BUT we need to stop telling women they NEED supplements

Plus as soon as someone adds “menopause” to a supplement it magically triples in price…

Save your money and focus on REAL FOOD 💪

When it comes to peri and post menopause what do you feel you are still in the dark about? Comment below or DM me so I know how to keep producing helpful content 🫶⬇️ or schedule a consultation por a more individualized plan 🙌🏻

06/30/2024

People ask me every day what does a meal with 30-50 grams of protein look like?⠀
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While I talk a lot about optimizing body composition through protein there of course is more to the story.⠀
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The body goes through a tremendous amount of turnover daily and when protein needs are suboptimal the body is more concerned with basic survival rather than muscle mass or optimization of function.⠀
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Virtually every amino acid has a metabolic role that is driven by the total amount of the amino acid available, so you need to get those amino acids with each meal 🥘 💯 ⠀
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If I can get people to focus on getting enough protein to optimize body composition they also get those abundant amino acids!⠀
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There are amino acids other than leucine that play a role in important functions.⠀
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For example:⠀
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✔️Cysteine is necessary for glutathione synthesis (the master antioxidant)⠀
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✔️Arginine is necessary for creatine which is used as an energy source for muscle.⠀
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✔️Lysine is necessary for carnitine which plays a role in fatty acid oxidation.⠀
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✔️Tryptophan is necessary for serotonin production which plays a role in mood and appetite regulation.⠀
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So by giving people what they want (bigger biceps) they are being provided with what they need.⠀
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Want more help with this...? ⠀
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✨ Schedule a consultation!