Vita Sana Nutrition - Lauren Pelehach Sepe

08/03/2025

Small changes can lead to big improvements in your overall health and one of the easiest places to start is right in your kitchen.

Simple food swaps, like choosing whole grain over white bread or using avocado oil instead of canola, can help reduce inflammation and support better digestion, energy, and long-term wellness. It’s not about restriction, it’s about making smarter choices, one meal at a time.

07/25/2025

Looking for a quick and delicious meal? This chicken salad recipe offers a fresh take on a classic favorite. Perfect for a healthy lunch or light dinner. Check out the full recipe here: https://wix.to/knwDfcU

Quick and easy chicken salad recipe that is both health and delicious!

07/25/2025

Not all oils are created equal!

07/07/2025

Beat the heat with this refreshing Shrimp & Avocado Salad! 🍤🥑 This nutrient-packed summer salad is ready in under 30 minutes. Check out the full recipe here: https://wix.to/I80VDUi

Refreshing. nutrient-packed summer salad - ready in under 30 minutes!

05/28/2025

Need a boost? It might be time to explore the amazing benefits of medicinal mushrooms! 🌟 Supercharge your health with nature's superfood and learn more here: https://wix.to/UJSdP7O

Boost your health with these powerful and delicious mushrooms.

04/23/2025

Feeling sluggish? One simple solution: Walking! 🏃‍♀️🌿 Discover the powerful perks of stepping into a healthier lifestyle. It's not about how far you walk, but the joy of moving. Check out the full blog for insights and tips:

Walking is one of the easiest and most effective ways to improve your physical health, mental clarity, and even support weight loss. Good news: You don’t have to do it all at once! Walking can be broken into shorter sessions throughout your day—the benefits are cumulative!

04/15/2025

🕐 No time to work out? No problem.
Introducing —short bursts of movement (1–10 minutes) that you can do throughout your day to boost metabolism, energy, and mood. 💪
Think squats before lunch, stairs after a Zoom call, or a 3-minute dance break.
Science-backed and stress-free. Your mitochondria will thank you! ✨

Check out my blog post https://wix.to/oZRVv1m

Short, intense bursts of exercise to boost health.

03/18/2025

Eating out doesn't have to derail your healthy lifestyle! Discover smart strategies for enjoying meals at restaurants while sticking to your diet and weight loss goals. Your health journey should be enjoyable too! Read more here: https://wix.to/yHcGAv0

Eating out can be one of the biggest challenges when trying to lose weight or maintain a healthy diet. Restaurants often serve oversized portions, calorie-dense meals, and you have limited visibility into ingredients, namely hidden sugars, unhealthy fats and poor-quality proteins. However, with the....

03/04/2025

https://www.instagram.com/p/DGv7atzyHWw/?igsh=N3ExeTh1YWVsOWVo

02/20/2025

Want to keep your mind sharp, focused, and resilient? The right foods can help! Certain nutrient-dense, functional foods provide powerful support for brain health, enhancing memory, focus, and even mood.

In my latest blog post, I’m sharing the Top Functional Foods for Brain Health—from omega-3-rich wild salmon to antioxidant-packed blueberries, these foods help protect your neurons, reduce inflammation, and fuel mental clarity.

Functional foods for brain health.

02/18/2025

Food is also medicine. Long touted as the heathiest diet, the Mediterranean Diet continues to show more and more benefits.

Residents of the island live over 100 and are mostly dementia-free, and two drinks might aid their longevity.

02/11/2025

Although vodka sauce is may not be the healthiest choice, it is truly one of my favorites! I am firm believer that if you can make it yourself, you have control over the ingredients so this simple recipe lets me enjoy this favorite while using high quality ingredients and allowing me to boost the nutrient value by adding veges, a protein like chicken or shrimp and even using a high protein pasta. This is not my recipe (link included below) but it is easy to make and super yummy! I make extra and freeze it for future meals. Enjoy!!!!


https://lexiscleankitchen.com/pasta-alla-vodka-sauce/