Natalie Ledesma Integrative & Functional Nutrition Consulting

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Natalie Ledesma Integrative & Functional Nutrition Consulting

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Natalie Ledesma Integrative & Functional Nutrition Consulting, Nutritionist, 300 Tamalpais Drive, New York, NY.

Utilizing an integrative and functional nutrition approach, I develop practical and client-centered diet and lifestyle plans designed to promote vitality and wellness.

04/16/2026

What can I say? My kids love , so I’m always looking for new that are family-friendly. 🤩

This recipe is relatively simple and stored well for the next few days to use in school lunches and leftovers.

A high fiber, plant-protein-rich salad option to place atop a bed of greens, add to a sandwich, or however else you choose. 🥗

Make sure to save this lunch for later and if you’re looking for more recipes for better overall , follow along ➡️

⭐️ Smashed Chickpea Salad Recipe ⭐️

Ingredients:
• 1 15-ounce chickpeas, canned, drained and rinsed
• ½ lemon, juiced and zested (for 1 tsp zest)
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons olives, kalamata, pitted and chopped
• ½ cup celery, chopped
• ¼ red onion, chopped
• 1 tablespoon parsley, fresh, chopped
• Himalayan sea salt, to taste
• Black pepper, to taste
• 3 tablespoons sunflower seeds, raw

Instructions:
1. Chop olives, celery, onion, and parsley. Zest and juice lemon.
2. Drain and rinse chickpeas.
3. Add chickpea, lemon juice, 1 teaspoon of zest, and olive oil to a bowl. Using a potato masher or fork, mash chickpeas to a coarse paste.
4. Mix in the chopped ingredients, sunflower seeds, and season to taste.
5. Enjoy on a bed of greens or as a filling for your favorite sandwich [I LOVE using romaine lettuce leaves as a vehicle.] ❤️ 🥬

04/15/2026

If you’re looking to support your , start with your plate! Try adding more of the following:

🥬 Leafy greens (spinach, kale, Swiss chard)
🐟 Fatty fish (salmon, sardines, trout)
🍓 Colorful fruits + veggies (berries, peppers, citrus)
🌰 Nuts + seeds (walnuts, chia, flax)
🌾 Whole grains

These foods are rich in , omega-3s, , and minerals that help protect your eyes from oxidative stress and . Aim for:
✔️ Color
✔️ Variety
✔️ Consistency

Remember: You don’t need a perfect diet, just a balanced one.

💌 Save this list for your next grocery run.

Natalie Ledesma Integrative & Functional Nutrition Consulting

04/14/2026

When it comes to , it’s not just what you eat—it’s which nutrients you’re getting consistently.

Key for healthy vision include:

➡️ Lutein + Zeaxanthin – protect against blue light + oxidative stress
➡️ Omega-3s – support retinal function + reduce dry eye
➡️ Vitamin C – supports blood vessels in the eyes
➡️ Vitamin E – protects against cellular damage
➡️ Zinc – helps transport vitamin A for vision
➡️ Magnesium – supports cellular balance in eye tissues

The best part? These nutrients work together, not in isolation. 🌈 That’s why a diverse, diet matters more than chasing a single “superfood.”

Tomorrow, we’ll be talking about foods to support your eye health, so make sure to follow along! ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

04/09/2026

Flourless Chocolate Peanut Butter Muffins… Do you need more than the name? 😍

A pumpkin, egg, nut butter-based – let’s face it, in my world, that’s intriguing.

In an effort to keep the added sugar minimal, I made these with ¼ cup maple syrup. They worked, but definitely were not very sweet at all. So, for some of you, you may want to do just that.

Others may wish to make the as noted below. 😉

If you want more , follow along Natalie Ledesma Integrative & Functional Nutrition Consulting and make sure to SAVE 🔖 this recipe for your weekend baking!

⭐️ Chocolate Peanut Butter ⭐️

Ingredients:⁠
• 1 egg, beaten at room temperature⁠
• 2 cups peanut butter (or almond butter)⁠
• ½ cup maple syrup⁠
• 1 ½ cups pumpkin puree⁠
• 6 tablespoons unsweetened cocoa powder⁠
• 2 teaspoons baking soda⁠
• 2 teaspoons vanilla extract⁠
• ½ cup dark chocolate chips⁠

Instructions:
1. Preheat oven to 350°F.
2. Spray a muffin tray with cooking spray or line with parchment liners.
3. In a large bowl, combine eggs, peanut butter, maple syrup, pumpkin puree, cocoa powder, baking soda, and vanilla extract. Mix until smooth and creamy.
4. Fold in the chocolate chips. 🍫
5. Fill muffin tins 3/4 full.
6. Bake for 30-35 minutes, until a toothpick, comes out clean.
7. Enjoy! 🤩

04/08/2026

Your isn’t just about genetics or aging—it’s deeply connected to how you eat every day. 👁️✨

A diet rich in , healthy fats, vitamins, and minerals can help protect against common eye conditions like macular degeneration, cataracts, and more.

Think:
🥬 Leafy greens
🐟 Omega-3 rich fish
🍓 Colorful fruits + vegetables
🌰 Nuts + seeds
🌾 Whole grains

A plant-forward, -style way of eating has consistently been shown to support long-term and overall health.

Small, consistent choices ➡️ long-term protection.

Follow along Natalie Ledesma Integrative & Functional Nutrition Consulting for more nutrition tips to support your health from the inside out. 💪

04/07/2026

Chronic is thought to play a role in many chronic diseases, including . ❤️‍🩹

Foods rich in antioxidants and polyphenols may help support the body’s defenses against oxidative stress.

Some examples to add to your diet include:
🍓 Berries
🫒 Olive oil
🥬 Leafy greens
🥜 Nuts and seeds
🐟 Fatty fish

Building meals around a variety of colorful plant foods is one way to support overall health. 🌈 Follow along for more nutrition tips!

04/02/2026

is often celebrated with various chocolates and candies… 🍫🍬 If you want to provide a healthy twist, these will still satisfy your sweet tooth!

SAVE this post 🔖 for later and let me know how this turns out for you! Follow along for more recipes!

Chocolate Walnut 🍫👇️
Makes about 14 truffles

Ingredients:
• 1 cup walnuts
• ½ cup almonds
• ¼ cup cocoa powder
• 1 teaspoon cinnamon
• ¼ teaspoon sea salt
• 8 ounces medjool dates, pitted (about 12 dates)
• Shredded coconut, for rolling
• Pinch of cayenne pepper, optional

Instructions:
1. Place the walnuts, almonds, cocoa powder, cinnamon, and salt in a food processor and process into a fine meal.
2. Add dates, a few at a time, and process for 1-2 minutes, until a ball forms.
3. Roll into tablespoon-sized balls and roll each ball in shredded coconut.
4. Refrigerate or freeze until serving.

04/01/2026

Physical activity supports in many ways. ❤️

Regular movement can help improve circulation, support healthy levels, and influence lipid metabolism.

The good news? It doesn’t require intense . 💪

Walking, strength training, stretching, or cycling can all contribute to cardiovascular health.

Even short movement breaks during the day can add up over time.

Let me know in the comments: what's your favorite way to incorporate movement into your day?

03/31/2026

Easter is this weekend, and you know what that means – candies, chocolates, desserts, oh my!

You can make your spread this holiday season a tad bit healthier with this chocolate cookie …

Give it a try and let me know what you think!

…And don’t forget to save this post for later!

Chocolate Macaroon Cookie Truffles
Adapted from The Chalkboard Mag
Makes 18-24 truffles

Ingredients:
• 1 ¼ cup oat flour [I ground up rolled oats in my Vitamix to make the flour.]
• ½ cup almond flour
• ½ cup unsweetened shredded coconut, plus extra for garnish
• ¼ teaspoon fine Himalayan sea salt
• 4 tablespoons soft coconut butter
• 1 tablespoon + 1 teaspoon liquid coconut oil
• ¼ cup + 1 tablespoon 100% maple syrup
• ½ teaspoon pure vanilla extract
• 1 cup 70% dark chocolate chips

Instructions:
1. In the bowl of a food processor, combine the oat flour, almond flour, coconut, sea salt, coconut butter, 1 tablespoon of the coconut oil, maple syrup, and vanilla.
2. Mix on high until you have a cookie dough-like consistency.
3. Line a baking sheet with parchment paper.
4. Scoop 2-3 teaspoons of the dough per truffle and gently roll into a ball before placing on the parchment paper.
5. Transfer the truffles to the refrigerator for at least 30 minutes.
6. In a double boiler, melt the chocolate chips with the remaining teaspoon of coconut oil. One the chocolate is melted, remove from the heat.
7. Using a fork or small slotted spoon, dip the truffles into the melted chocolate and lightly toss to coat. Place the truffles back onto the parchment paper.
8. Garnish the top with shredded coconut.
9. Place the truffles back in the refrigerator to firm up.

The will keep in a sealed container in the refrigerator for about 1 week and in the freezer for a few months.

03/26/2026

When we think about sugar, we often think about levels 📈 but blood sugar can affect as well.

Excess added sugar intake has been associated with:
⚠️ Increased triglycerides
⚠️ Inflammation
⚠️ Insulin resistance

Many added sugars come from foods we might not expect, like flavored yogurt, granola bars, coffee drinks or even some salad dressings.

Reading labels and focusing on eating more can help reduce hidden sources of added sugar.

03/25/2026

Your gut microbiome does more than help digest food. It also influences , metabolism, and cardiovascular health. ❤️‍🩹

🦠 Research shows that gut bacteria can impact how the body processes certain nutrients and may influence compounds linked to risk.

Ways to support a microbiome include:
🌱 Eating a variety of plant foods
🫘 Consuming fiber-rich foods
🥄 Including fermented foods like yogurt or kefir

Supporting is one piece of the bigger picture when it comes to heart health. What questions do you have about gut health? Let me know in the comments.

03/24/2026

🥣 Looking for a simple, breakfast you can prep ahead?

are a powerful plant-based source of omega-3 fatty acids, which play an important role in cardiovascular health. 🫀 Omega-3s may help support healthy triglyceride levels, reduce , and promote overall heart function. Incorporating foods like chia seeds into your diet is a simple way to support healthy lipids over time.

✨ This chia pudding is an easy way to do just that while also getting fiber, antioxidants, and energy to start your day.

💌 Save this for later and give it a try!

💚 Heart-Healthy Chia Pudding

Ingredients:

2 tablespoons chia seeds
1 cup unsweetened almond milk (or milk of choice)
½ teaspoon vanilla extract
½ teaspoon cinnamon
Optional: 1–2 teaspoons maple syrup or honey

Toppings (optional but definitely recommended!):
Fresh berries
Chopped walnuts
Sliced banana
Drizzle of almond butter

Instructions:

1️⃣ In a jar or bowl, whisk together chia seeds, milk, vanilla, cinnamon, and sweetener (if using).
2️⃣ Let sit for 5 minutes, then stir again to prevent clumping.
3️⃣ Cover and refrigerate for at least 2–4 hours (or overnight).
4️⃣ Top with berries, walnuts, or your favorite toppings before serving.

Tip: If you don’t like the texture of chia pudding, you can blend it for a smoother consistency.

And enjoy! If you try this , let me know what you think in the comments.

Address

300 Tamalpais Drive

94925

Website

http://www.natalieledesma.com/

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