Right Nutrition Works

Right Nutrition Works Right Nutrition Works, started by Prajakta Apte - Registered Dietitian/Nutritionist (RDN) help people create healthier lifestyle.

Right Nutrition Works is a privately owned practice founded by Prajakta Apte - Registered Dietitian/Nutritionist (RDN). Right Nutrtion Works works with people of all ages who are conscious about their health and who may struggle with weight loss, weight gain, and knowing how to stick with a healthy lifestyle plan. Prajakta helps her clients learn how to transform their understanding of health and nutrition, so they can be confident and be known as an expert in health and nutrition among their tribe. She does this through a friendly warm understanding approach by customizing your dietary habits and lifestyle for perpetual results. Prajakta sees all her clients in the privacy of her office by appointments and accepts a variety of different medical insurance coverage. It's time to stop struggling and start living! http://www.rightnutritionworks.com/

When did we come to associate muscle primarily with appearance? Somewhere between fitness culture and body image trends,...
01/27/2026

When did we come to associate muscle primarily with appearance? Somewhere between fitness culture and body image trends, the conversation became narrow. Strength became linked to aesthetics, leading many people to believe that muscle was not really applicable to them.

Here are three ways to think about muscles that extend beyond appearance:

1. It’s one of your most active endocrine organs
Muscles don’t merely sit idle, waiting to lift heavy objects; they actively communicate. They release hormone-like substances that help reduce inflammation, regulate metabolism, and support immune function. So when you build or maintain muscle, you’re not just shaping your body; you’re also influencing important internal processes that work quietly behind the scenes to keep everything balanced.

2. It helps buffer blood sugar in the background
Muscle functions like a sponge for glucose, which means it helps your body clear sugar from the bloodstream more efficiently, even hours after you’ve exercised. Additionally, movement, whether it’s lifting weights or carrying groceries up the stairs, has positive effects on energy levels, hunger, and mood without needing strict discipline or hacks.

3. It’s protective as you age, especially during stress
During times of stress, illness, or extended recovery, your body often uses muscle as a reserve. When this reserve is depleted, the recovery process takes longer. However, when your muscles are consistently supported through activities like walking, weight lifting, or using your own body weight, they become integral to your body's ability to remain adaptable, not just strong.

This isn’t a call to focus on achieving a specific definition or a certain number of repetitions. Instead, it’s a reminder that muscle is important for everyone, not just those who have gym memberships or aesthetic goals. It’s not an extra feature; it’s an essential part of our bodies.

When digestion feels sensitive, meals that are easy on the body can provide relief. One-bowl meals do more than reduce t...
01/26/2026

When digestion feels sensitive, meals that are easy on the body can provide relief. One-bowl meals do more than reduce the number of dishes to clean; they often align with the way the gut functions. Such meals consider factors like variety, temperature, texture, and a sense of rest.

Here’s how one-bowl meals can facilitate easier digestion and what to include when creating them for clients who seek comfort without compromising their health.

1. A gentle base that invites rather than overwhelms
Select a base that is gentle on digestion, such as cooked quinoa, brown rice, or soft, roasted sweet potato. For instance, a bowl featuring warm quinoa, steamed zucchini, and shredded chicken provides a soft, moist, and fiber-rich meal without any heaviness.

2. Vegetables cooked or steamed until easy to chew
Roasted carrots, wilted greens, tender broccoli florets, and lightly cooked beans all provide texture and prebiotic fiber that the gut can tolerate. When the vegetables retain some bite but no crunch, they often feel less taxing.

3. A familiar protein in a soothing form
Options like baked salmon, poached eggs, shredded chicken, or soft tofu are ideal. Stirring or folding in these proteins, rather than frying or heavily spicing them, helps maintain energy for digestion rather than diverting it to detoxification or repair.

4. Flavor and fat that nourish
A drizzle of olive oil or a spoonful of tahini serves as a base for the bowl. Gentle herbs, such as parsley or basil, along with warm spices like turmeric or mild paprika, add flavor without being overwhelming. These flavors can help the digestive system function more smoothly when it feels safe.

5. Warmth and liquid around the edges
Broth, stock, or even a small spoonful of warm sauce can help ease meals. It helps gently move the meal along, supports hydration, and softens textures that might otherwise feel dense.

These bowls focus on comfort rather than trying to meet every "ideal" macro or follow the latest trends.

Worry often feels like background noise, an incessant hum that lingers throughout the day, leaving you with a sense of u...
01/22/2026

Worry often feels like background noise, an incessant hum that lingers throughout the day, leaving you with a sense of unfinished business that is difficult to identify.

When you find yourself overwhelmed by this feeling, it’s tempting to believe that the solution lies in setting better boundaries or doing more mindset work.

However, before assuming you need to fix the pattern, it’s worthwhile to ask yourself:

1) Is this thought trying to protect you from something?
Most worry starts as a form of protection. Your brain is scanning for possible outcomes so it doesn’t get caught off guard.

So instead of asking, “Why am I still thinking about this?”, you might ask, “What would feel unsafe to not think about right now?”

There's often an underlying need beneath the looping thoughts: security, certainty, and permission to not carry it all.

2) Is your body available for rest, or just mentally exhausted?
Worry can persist even when you're lying on the couch, especially if your body hasn't experienced what it truly means to feel safe and let go in a long time.

When was the last time you felt completely off duty? Not numbing out or dissociating, but genuinely at rest? Chronic mental tension often stems from a body that is still holding onto old patterns.

3) Are you treating the worry as a problem to solve, or a signal to notice?
It makes sense to want it to stop.

But what happens when you don’t try to fix the thought, and instead get curious about what it’s asking for?

The goal isn’t to eliminate worry. The work is learning how to be in a relationship with it, without letting it run the whole show.

Worry often persists, not because you're overthinking, but because you haven't truly experienced what safety means, yet.

That aspect requires more than just a simple mindset trick. It deserves a gentler approach, a body that is heard, and a nervous system that is allowed to relax.

You can follow a perfectly balanced meal plan, where every macro is accounted for and every snack is prepared in its con...
01/20/2026

You can follow a perfectly balanced meal plan, where every macro is accounted for and every snack is prepared in its container, and still feel like something is off. Perhaps it’s the second-guessing, the internal debate before eating something simple, or the mental calculations that occur during what should be a straightforward lunch.

Here are a few mindset shifts that often hold more significance than the meal plan itself.

1. From control to collaboration
What if instead of managing your body, you listened to it? Many of us have been taught to monitor our hunger cues, such as eating at specific times, ignoring cravings, and pushing through fatigue. However, your body is not working against you.

2. From discipline to relationship
Discipline can help you get through a week, but it is relationships that sustain change over a lifetime. Instead of asking yourself, “Was I good today?” or “Did I stick to the plan?” consider asking, “How did that feel?” or “Did that actually work for me?” Approaches to wellness that are based on self-punishment often lead to burnout.

3. From all-or-nothing to “what’s the next helpful thing?”
The concept of starting fresh every Monday or giving up after an unplanned meal stems from a binary mindset that views perfection as the only measure of success. However, biology and behavior do not function in absolutes. A body under stress requires compassion, not strict rules.

Food choices are important, but they don’t occur in isolation. They are influenced by the stories we tell ourselves about what is acceptable, what is right, and what we deserve. Changing our mindset isn’t simply about adopting a relentlessly positive attitude. It involves recognizing these narratives before they influence our decisions. Over time, we can choose to embrace new stories that reflect trust rather than tension.

Hormonal changes don't always originate in the ovaries, thyroid, or adrenal glands. You may notice that your menstrual c...
01/19/2026

Hormonal changes don't always originate in the ovaries, thyroid, or adrenal glands. You may notice that your menstrual cycles feel irregular, sleep patterns become inconsistent, and your energy doesn't bounce back as easily after stress. These changes typically don’t occur suddenly, and they often don’t respond to common adjustments. That's when it's beneficial to consider focusing on the gut.

1. Estrogen stays in the system longer when the gut is sluggish
After the liver processes estrogen, it must be eliminated from the body through the digestive tract. If bowel motility is slow or if certain beneficial microbial species are absent, this process can become disrupted. As a result, leftover estrogen may start to recirculate in the body, this can occur at low levels, but it may be enough to cause an imbalance.

2. Cortisol patterns shift when digestion is disrupted
When the body is under pressure, it struggles to prioritize digestion. Meals may feel more difficult to process, and a sense of fullness can linger longer than usual. Cravings often increase between meals, which can indicate that stress signals are disrupting the digestive rhythm and prompting the body to enter short-term survival mode. Over time, this pattern affects how the body utilizes and recovers from cortisol.

3. Blood sugar regulation is influenced by the gut
Fiber helps regulate the release of glucose into the bloodstream, but the effectiveness of this process depends on gut health. When gut function is impaired, insulin responses can become unpredictable. These fluctuations may manifest as energy crashes, mood swings, or unexpected irritability.

4. The gut lining sets the tone for what enters the bloodstream
A compromised lining can allow particles to pass through before they are fully broken down. The immune system responds, often in subtle ways. This background activation can influence hormonal feedback loops in ways that seem scattered, cyclical, or difficult to trace.

Stress doesn't always manifest as panic or pressure. Sometimes, it is subtly interwoven into quiet moments, lurking with...
01/15/2026

Stress doesn't always manifest as panic or pressure. Sometimes, it is subtly interwoven into quiet moments, lurking within routines we tend to overlook.

Here are several ways stress can appear, along with some suggestions on how you can support your well-being during these times:

1. You forget what you were just doing.
You walk into a room and forget why you're there. It's not because you're careless, but because your mind is busy scanning your surroundings instead of focusing on the task at hand. Taking a slow breath while standing still can help your brain catch up to your body.

2. You’re tired, but wired.
You may feel exhausted, but it's hard for you to relax. This usually indicates that your nervous system hasn't calmed down. Try dimming the lights and lowering the noise level slightly. Then, pay attention to which part of your body feels the most restless.

3. Your digestion is off.
Stress can manifest as bloating, gut tightness, or sudden loss of appetite. When the body feels overwhelmed, it prioritizes survival over digestion. Warm meals, consumed without distractions, are generally easier to digest.

4. You’re snapping at small things.
Irritability is not just anger; it's often a sign of exhaustion. Taking a moment alone, even if it's simply pausing in a room with the door closed, can help recharge your energy.

5. Everything feels like “too much.”
Making basic decisions can feel like navigating through fog. This isn't a mindset issue; it's a bandwidth issue. Drinking water, stepping outside, or changing rooms may help restore your system's balance.

Stress is not merely a feeling; it has a shape, pace, and pattern. By learning to recognize its subtle signs, you can choose to respond in a way that creates space for it, rather than attempting to eliminate it.

There’s a way of eating that is quiet, unremarkable, and often overlooked, yet it can have a significant physiological i...
01/13/2026

There’s a way of eating that is quiet, unremarkable, and often overlooked, yet it can have a significant physiological impact. One subtle factor to consider is the order in which different types of food are consumed. This approach doesn’t require eliminating anything from your diet or adhering to strict rules. Instead, it simply asks for a small shift in awareness.

Here’s how the order of food consumption can help maintain more stable blood sugar levels, without altering what’s on your plate.

1. Start with fiber, not out of restriction, but regulation
Many traditional meals from various cultures begin with a small salad, sautéed greens, or broth-based vegetables for a reason. Starting with fiber slows down the rate at which glucose enters the bloodstream. This approach isn’t about outsmarting your body; it’s about respecting its natural pace. Consider enjoying a few roasted carrots while the rest of your meal finishes cooking, or warming up some leftover lentils while you wait for the pasta water to boil.

2. Follow with protein and fat, especially if you feel the crash later
Before diving into starchy foods, think about what your body might truly need: something grounding. Protein and fat do more than just “build muscle” or “keep you full”, they help stabilize blood sugar levels, preventing the quick spikes and drops that can leave you feeling foggy or anxious.

3. Save starches for last, without treating them like a threat
Starches shouldn't be vilified; they can be warm, comforting, and delicious. However, consuming them on an empty stomach can cause a rapid spike in blood sugar. To mitigate this effect, consider eating starches towards the end of a meal. This approach helps soften the spike without imposing strict rules.

Food ordering is not just a wellness trend; it’s an often-overlooked factor that can contribute to more balanced and satisfying meals and reduce reactivity.

Skin issues often originate from deeper systems in the body rather than just occurring on the surface. While you may not...
01/12/2026

Skin issues often originate from deeper systems in the body rather than just occurring on the surface. While you may notice immediate signs, such as rashes or blemishes on the cheeks, chest, or backs of the arms, the underlying causes often relate to the digestive system. This involves not only what we eat but also how our body processes, filters, and eliminates those foods.

The gut-skin axis is not just a metaphor; it represents a real, responsive feedback loop.

Here is where these connections tend to manifest:

1. When the gut lining weakens, the skin often speaks up.
A compromised barrier in the gut may permit particles to enter the bloodstream before they have been fully broken down. The immune system detects this and often responds through the skin, resulting in flushing, flaring, and itching. These reactions are messages, not mistakes.

2. Skin can reflect how well the liver and gut are collaborating.
The liver functions to filter toxins from the blood, while the gut helps eliminate waste from the body. If this elimination pathway becomes sluggish, waste can accumulate and manifest on the skin. For some individuals, this may appear as cystic breakouts along the jawline, while others might experience persistent rough patches that don’t fully resolve.

3. Microbial imbalances can influence surface inflammation.
When certain gut bacteria are predominant, they can trigger inflammatory messengers that spread more widely. Skin may be one of the first tissues to respond. While creams can help alleviate the immediate sensation, the underlying internal message often persists.

4. Food reactions may show up late and look like something else.
Reactions do not always occur immediately. Sometimes, it is two days later that redness or texture begins to appear.

When the gut becomes more stable, the skin often shifts too. Changes may be gradual, with less redness and fewer flare-ups after certain foods. Overall, the body responds with more ease.

Hormones aren't limited to the reproductive system; they influence energy production, sleep patterns, mood fluctuations,...
01/09/2026

Hormones aren't limited to the reproductive system; they influence energy production, sleep patterns, mood fluctuations, and immune system responses. When one hormone is out of balance, it can lead to changes in other areas, often in subtle, frustrating, or confusing ways.

Here are some signs that an imbalance might be quietly manifesting:

1. Blood sugar feels unpredictable
A meal that typically satisfies might leave you feeling shaky. You may find yourself needing a snack sooner than usual, not because of hunger, but due to a kind of wired fatigue.

2. Bloating with no clear pattern
The gut can react more easily when hormones are imbalanced. Certain times of the month or periods of stress may affect how your body digests familiar foods.

3. Sleep gets patchy
Falling asleep is easy, but staying asleep can be difficult. You may find yourself waking between 2 and 4 am, with a clear mind and restless body, for no obvious reason. Alternatively, you may feel unrefreshed even after getting enough sleep.

4. Skin becomes a messenger
Breakouts along the jawline are becoming more common, often accompanied by increased dryness and inflammation. These changes frequently indicate what is shifting inside us before we are fully aware.

5. Motivation fades in waves
Not exactly burnout, but a flatness creeps in, even when life seems manageable on paper.

These signs don’t always indicate that something is wrong, but they can be early signals from the body of a hormonal imbalance before it escalates. Supporting gut health, stabilizing blood sugar levels, and being mindful of your nervous system's pace can help create a more balanced environment over time. It's important to make these changes gradually and gently.

You’ve probably heard that breathing can help slow your heart rate. But this isn’t just a wellness phrase, it’s a built-...
01/08/2026

You’ve probably heard that breathing can help slow your heart rate. But this isn’t just a wellness phrase, it’s a built-in response your body knows how to follow.

Breath plays a direct role in how your nervous system regulates itself, not by thinking through it, but by sensing changes in pace, pressure, and rhythm.

Here’s how that shows up in real time:

1) Longer exhales shift internal pace
The vagus nerve plays a crucial role in regulating heart rate, and it responds attentively to the duration of your exhale. When your out-breath slows down, even just a bit, your body interprets this as a signal to relax. This effect is subtle yet noticeable, similar to easing your foot off the gas pedal while still driving.

2) The diaphragm sends signals that the heart can follow
With each full breath, the diaphragm shifts in a way that gently affects the heart. This influence is not through pressure, but through proximity. It’s one of the few muscles that communicates directly with the system responsible for managing stress, energy, and rest. A steady breath is not about control; it's about communication.

3) Rhythmic breathing gives your body a reference point
In a chaotic internal environment, characterized by racing thoughts, tight muscles, and scattered focus, a steady breath pattern creates a rhythm that the body can rely on. Like listening to the same low drumbeat in the background, even as everything else intensifies.

4) Breath acts faster than thoughts do
You can tell yourself to relax, but your body needs more than just a suggestion. Focusing on your breath, both the inhale and exhale, provides a physical anchor. It's one of the few tools that simultaneously influences both the mind and the body.

The body instinctively knows how to respond even before the brain understands why it matters. You might notice a change in your jaw or find that your next sigh comes more easily.

01/08/2026

Shallow breathing often goes unnoticed, but it quietly keeps your nervous system on edge.

When we breathe high and fast into the chest, the body stays in “go mode,” making it harder to digest, focus, and truly relax.

Slowing the breath and letting it move deeper can be a powerful first step toward regulating stress and restoring balance.

Most people don’t think about digestion until something goes wrong. Even then, it’s often seen as a minor annoyance, lik...
01/06/2026

Most people don’t think about digestion until something goes wrong. Even then, it’s often seen as a minor annoyance, like bloating after lunch, a skipped bowel movement, or that heavy feeling after dinner. However, when you take a step back, you’ll see that digestion plays a vital role in how your body absorbs nutrients. It’s not just about what you eat, but how your body interacts with that food, consistently, quietly, and over time.

Here are four often-overlooked signs that your digestion might need more attention, along with a few suggestions for how to start tuning in to what’s really happening.

1. Meals linger longer than they should
If you still feel full hours after eating, not in a satisfied way, but rather feeling sluggish and low in energy, it may indicate that your digestive process is slow. This often occurs when meals are rushed, eaten while distracted, or spaced too far apart.

2. You stop noticing hunger
When digestion is compromised, the signals your body typically sends, such as hunger, satiety, and even thirst, can become less noticeable. If you've gone several days without feeling hungry or find yourself skipping meals without even realizing it, this may not just be due to convenience.

3. Bloating shows up at the same time every day
Bloating isn’t necessarily a cause for concern. However, if it occurs consistently, such as always after lunch or in the late afternoon, it’s essential to consider what else might be happening during those times. Are you skipping breakfast, eating quickly while multitasking, or ignoring feelings of fatigue? Remember, various factors influence digestion.

4. Your mind feels slower than usual
Digestion and cognition are more interconnected than people often realize. When your digestive system is inflamed or sluggish, the effects extend beyond your gut. It can lead to mental fog, reduced focus, and difficulty making even simple decisions.

When digestion faces challenges, it seldom expresses them loudly. It nudges, waits, and attempts to adapt until it can no longer do so.

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Surprise, AZ
85374

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Tuesday 9am - 4:30pm
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+16235563886

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