Nilka Nutrition

Drop a down below if you are peach lover! Did you know that peaches are low-glycemic fruits? This means they have a minimal effect on blood sugar, which makes them suitable for your weight loss goals Peaches contain several important micronutrients, including vitamin C, A, K, and B complex.... Although peaches are also a good source of fiber, I wanted to add even more fiber from oats. Fiber is important for general health, as it helps to remove cholesterol from the body, promotes bowel health, increases satiety, and can help to stabilize blood sugars. I added pitted dates as a natural source of sugar, but if you want your smoothie a little sweeter, I’d suggest you add 1-2 extra dates to adjust the flavour. If you want to know more about this recipe, or more ideas on how to make nutritious and quick smoothies that support your weight loss goals, go to my Bio and download the 7-Day Fall Inspired Smoothie Recipes for FREE! . . . #awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips

Raise your hand if you have been here before (or now)? Posted @withregram @saragottfriedmd While not recognized by most psychiatrists and other mainstream physicians as an official diagnosis, burnout is a toxic stress state that I often see in the patients who come to my telemedicine practice. The International Labor Organization estimates that 10 percent of the workforce in North America and Europe experiences burnout. Allostastic load is a measure of biolo...gical strain on your body from poor stress response, and imbalanced cortisol is the primary marker. I check for burnout and allostatic load in all of my patients. Recently, fifteen biological markers of stress reactivity were consolidated into an allostatic load index and shown to predict burnout. The best predictor of burnout was low salivary cortisol in the morning. Burnout can happen to anyone, but it’s seen frequently in teachers, caregivers, nurses, doctors, physician trainees, and social service staff professions in which people care directly for others and in which women often predominate. We are all more inclined to burnout with rates for physicians at 25-60%, and that was before SARS-CoV-2. Other signs of burnout I’d add to the infographic are: using caffeine to bolster your energy, falling asleep while reading or watching a movie, attention deficit, problems with cortisol levels (as mentioned), and loss of meaning or purpose. Anything else we missed? Are you burned out or have you experienced it in the past? What helps or helped? #nilkanutrition #awareness #choices #results #stress #burnout #mentalhealth #burnedout #fatigue #mood #cortisol #hypocortisolism

Busy mornings = Breakfast at risk = Cravings = Weight = Health . Do you want to prevent this? . Keep reading because there is a FREE GIFT for you at the end ... . For these busy mornings (especially if you already are in the Back to School team), a nutritious, tasting, and satisfying smoothie is the best choice! . The one I’m having here I called it Creamy Apple Pie Smoothie. I needed no more than 5 min to make it, it is delicious , and it keeps me full longer , so I’m not craving in the middle of the day (this is the point where we are more likely to make unhealthy choices). . It’s high in fibre, vitamin C, potassium, antioxidants, protein, and healthy fats, all needed for stabilizing blood sugar, promoting satiety, supporting elimination, and your immune system. . On top of all this, apples are in season now. They are fresher, tastier, and cheaper! . That’s why I put together 7-Day Fall Inspired Smoothie Recipes for Busy People totally FREE! . Go to my bio and click on the link to download it! . Don’t keep these recipes only for yourself. Share this post with your busy friends and let’s start the day with energy and sure that we are nurturing ourselves! . . . #awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips #fallproduce See more

Drop a if you are thinking TGIF #ThanksGodIsFriday Yeah! Let's start Friday by giving thanks for all the good things we have received throughout the week both the good and the challenging ones (I don’t believe in bad things). . A good way to feel miserable is to always think that you need something more to make you happy.... . An attitude of gratitude brings serenity and laughter to our lives and to those who surround us . From a scientific point of view, when we experience gratitude our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions. They enhance our mood immediately, making us feel happy from the inside. . Remember that our emotions play a crucial role in the way our bodies look on the outside . Friday thought As you go through life, let’s this always be your goal: keep your eye upon the donut and not upon the hole. . . . #awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips #mentalhealth See more

Lunch or Dinner Idea! . Eggplant pizza topped with (whatever you have in your fridge). Isn’t that cool! . I topped it with tomato sauce, pesto, Portobello mushrooms, peppers, and grounded beef. And you may ask, what about cheese?... . Well, I did not put any (my choice) but you can add the cheese that you want. . I promise they were delicious . Do you want to give it a try? . Like Comment Share Save . . . #awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips See more

Does this name sound fancy to you? It does to me. I had to come up with a name and this was the result . Although it may look like a time-consuming recipe actually it wasn’t hard to make (but do not ask Innovative Aesthetic Solutions because for him any dish that takes +5 minutes and +5 ingredients to make is too hard). . But I have to confess something: I do not follow recipes The people who know me also know that I always end up making my own version of everything b...ecause I work with the ingredients I have on hand. . This is a skill I’ve developed over the years based on the need of feeding my family with nutritious meals while keeping ourselves within a budget and minimizing food waste. . I’ll do my best in sharing with you my way of cooking For this dish, I used 9 ingredients. I made it #glutenfree #dairyfree because that’s what my body is asking for right now. As for the rest of my family, they ate this as well because that’s what was served for supper . This dish was my last night supper because: Salmon is loaded with healthy fats which are needed for hormone synthesis, plus they promote satiety. Spinach is high in vitamin A for skin health, and iron necessary for thyroid function. Garlic and onions are excellent prebiotics which aid digestion, boost beneficial gut bacteria, and have antioxidant properties. And ramen noodles are a #glutenfree source of good carbs for energy. . . Would like to know how I made it? . . . #awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips

Posted @withregram @saragottfriedmd Post #2 on lowering your body weight set point. You can find the science and explanations behind all these tips in my book BRAIN BODY DIET (#linkinbio to buy) Here’s a quick overview. Hormones such as leptin, ghrelin, insulin and cortisol as well as adiponectin are the key players when it comes to losing weight. Leptin tells you to put down your fork. Leptin regulates your feeling of satiety (fullness) When you eat, leptin is produced in ...and released from your fat cells and then travels in the blood to your brain, where under normal circumstances it tells your hypothalamus (the part of your brain in charge of appetite) that you’re full and can stop eating. Ghrelin is the hunger hormone that tells you to pick up the fork. Ghrelin increases fat, reduces metabolism, and protects the body from starvation-induced low blood sugar. In the past, when food was not instantly available as it is today, it helped us survive by maintaining a healthy level of body fat. Today, we often think of it as a pain in the butt that derails our attempts to lose weight. Levels increase after dieting, especially diets that involve caloric restriction, which can explain why you gain back all the weight you stop the diet. Ugh, how frustrating! Adiponectin is an essential fat-loss hormone. As adiponectin levels go up, weight goes down. Leptin and adiponectin are complementary in their functions. Adiponectin is a factor in insulin and leptin sensitivity. High adiponectin = high insulin sensitivity (and therefore, low leptin levels). Here's a quick rundown on ways to lower your body weight set point: 1Sleep more - Aim for seven to eight and a half hours per night. 2Add extra fiber to your daily diet, including vegetables 3Add exercise - HIIT and yoga 4Drink a glass of filtered water with 1 tablespoon apple cider vinegar before a meal 5Increase magnesium - raises adiponectin and lowers inflammation 6Lower caffeine intake - caffeine raises cortisol 7Before you snack ask yourself the three questions listed in the slide above Swipe through the posts above for full details on each of the points above. Make sure to save this post to you

Excellent post from Dr. Gottfried As you know my main focus now is balancing back my hormones and this post summarizes basic things necessary to reach this goal. Which of these are you putting into practice? #awareness #choices #results #nilkanutrition #holisticnutrition #balancinghormones ... . . Posted @withregram @saragottfriedmd Post #2 on lowering your body weight set point. Hormones such as leptin, ghrelin, insulin and cortisol as well as adiponectin are the key players when it comes to losing weight. Leptin tells you to put down your fork. Leptin regulates your feeling of satiety (fullness) When you eat, leptin is produced in and released from your fat cells and then travels in the blood to your brain, where under normal circumstances it tells your hypothalamus (the part of your brain in charge of appetite) that you’re full and can stop eating. Ghrelin is the hunger hormone that tells you to pick up the fork. Ghrelin increases fat, reduces metabolism, and protects the body from starvation-induced low blood sugar. In the past, when food was not instantly available as it is today, it helped us survive by maintaining a healthy level of body fat. Today, we often think of it as a pain in the butt that derails our attempts to lose weight. Levels increase after dieting, especially diets that involve caloric restriction, which can explain why you gain back all the weight you stop the diet. Ugh, how frustrating! Adiponectin is an essential fat-loss hormone. As adiponectin levels go up, weight goes down. Leptin and adiponectin are complementary in their functions. Adiponectin is a factor in insulin and leptin sensitivity. High adiponectin = high insulin sensitivity (and therefore, low leptin levels). Here's a quick rundown on ways to lower your body weight set point: 1Sleep more - Aim for seven to eight and a half hours per night. 2Add extra fiber to your daily diet, including vegetables 3Add exercise - HIIT and yoga 4Drink a glass of filtered water with 1 tablespoon apple cider vinegar before a meal 5Increase magnesium - raises adiponectin and lowers inflammation 6Lower caffeine intake - caffeine raises cortisol 7Before you snack ask yourself the three questions listed in the slide above Swipe through the posts above for full details on each of the points.

If you care about your health, you need to read this (I know it’s a little bit long but I assure you that it’s worth every second) It is amazing to see how thanks to the huge advancements of science and technology life expectancy is increasing... But let’s stop for a second and reflect on what is the quality of life we want if we are fortunate enough to enjoy our golden years? * I’m sure that you want great energy and a functional body * I’m sure that you want to walk without your breath being taken away * I’m sure you want to be independent by moving around without needing others to walk you through * I’m sure you want to be able to do up your own shoelaces without your tummy to have become so large that you can no longer get to your toes * I’m sure you want to have a clear mind to savor life and memories with your loved ones * And, I’m sure that you want to do all these things and more for all your life and not only for the first half of it. The choices you make today don’t just impact how you feel, function, and look today, they are going to impact what that entire future will look like for you. Keep your focus on your health, not your weight. Seek for the root cause of your weight issues, not a quick fix. Invest your time in increasing your #awareness, not only of your physical realm but your emotional realm as well. From this standpoint, with love and compassion for yourself, you’ll be able to make better #choices that ultimately will lead you to long-lasting #results, i.e. sustain a healthier lifestyle and thus, lose weight. The power to impact your life is in your hands only. You just have to take care enough about yourself to look after yourself. So, take a moment to consider... are you really living? . . . [email protected] . . #awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips

Sweet Potato Pancakes with only 7 ingredients Sweet potatoes are nutritious, high in fiber, very filling, and delicious. They are high in vitamin A, C, E, B5, B5, Manganese, Potassium, and fibre, thus supporting your vision , gut health, immune system, hair, and nails I only used 7 ingredients (you know... less is more)... 1 cup of mashed sweet potato 1 cup of flour (I used a gluten-free flour mix) 1 cup of milk (I used homemade almond milk) 1 tsp cinnamon 1 tsp vanilla 2 tsp baking powder 14 tsp salt Mix dry and wet ingredients separately and then put everything in a blender or food processor, and voila! Fluffy and satisfying pancakes! I did not add any type of sugar. Nowadays, I find them sweet enough for my taste buds (it didn’t use to be like this in the past), but if you want you could add a healthier sugar version like coconut sugar, maple syrup, or stevia, but watch out the quantity you add. As a side, I had a portion of banana strawberries , and blueberries as a source of antioxidants, plus a tablespoon of almond butter as a source of healthy fats, to support sugar balance control and satiety. What are the sides that you prefer to have with your pancakes? . Like, comment, share and save it . If you try them, I’ll be honoured if you share a picture and tag me . . . #awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips

10 ways to incorporate sprouts in your diet Sprouts are super versatile! Check out this list for some ideas 1. Add to tossed salads.... 2. Use in sandwiches, wraps, and roll-ups. 3. Chop and mix with soft cheeses for a dip. 4. Stir into soups or stews when serving. 5. Combine in rice dishes. 6. Mix into pancake or waffle batter. 7. Blend into fruit shakes or juices. 8. Blend with vegetable juices. 9. Eat them fresh and uncooked in a sprout salad. 10. Top omelet or scrambled eggs. . My favourites are #1, 2,4, and 10 . Which one is/are your favourite(s)? . Tag a friend and save this post to your collection! . . #awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #nutritiontips #healthynutrition See more

Growing sprouts at home is incredibly cheap and simple. In less than 2 minutes per day, you can have tons of fresh sprouts on hand at all times. You can find sprouting seeds at health food stores or online, for only a few dollars. Some of my favorite varieties include Broccoli, Clover, and Alfalfa from @mummssproutingseeds Here is what you will need:... A sprouting jar (you can buy it or you can DIY with a wide-mouth mason jar with lid, a piece of plastic crafting screen or cheesecloth with an elastic) Seeds or lentils/chickpeas Water That’s all! Step 1: Measure & Soak Your Seeds Sprouts grow much larger than their seeds, so you might be surprised by how few seeds are required to create a jar of sprouts. Use this measurement as a guide: 1.5 tablespoons for a 500mL mason jar. Rinse the seeds, add them to the jar with about 2 cups of water, cover and let soak on the counter at room temperature for 4-8 hours depending on the type of seed. Step 2: Rinse, Swirl Drain Drain the water from your seeds. Then rinse again by pouring some more water through the sprout screen and swirling them around. Drain well, shaking out any excess water, and place in a bowl so that the jar sits at an angle. Shake the jar so that the seeds are well distributed and not all on top of each other. Step 3: Repeat Step 2 Repeat the rinse, swirl, drain process twice a day (morning and night) until your sprouts are fully formed. This takes 3-5 days. Step 4: Store in the Fridge Once you are happy with your sprout's maturation, give them one last rinse, swirl, and drain. Replace the sprouting screen with an airtight lid. Sprouts will keep in the fridge for up to 5-7 days. Step 5: Enjoy! Yes, it is that easy! Your sprouts are all set to give you a serious nutrient boost! . Would you like to give it a try? . Tag a friend and save this post to your collection! . . #awareness #choices #results #nilkanutrition

Sprouts: Cheap, Easy, and Incredibly Nutritious! Top 5 reasons why Sprouts are a Superfood Contain huge amounts of live enzymes and higher nutritional value than their fully grown, non-sprouted version.... Sprouts are living foods as they continue to produce nutrients after being harvested. Rich in antioxidants that protect our DNA from damage and slow down the effects of aging. Foster weight loss by promoting satiety due to their high content of fiber and by inhibiting the release of ghrelin, a hunger hormone that indicates our brain to eat more. Rich In chlorophyll which cleanses our blood and detoxifies our system. . BONUS REASON Sprouts are ridiculously easy and cheap to grow . Do you want to know learn how to grow sprouts? . . . [email protected] #awareness #choices #results #nilkanutrition

It’s Monday and I did not meal prep for the week! How many times has this happened to you?? As you may have heard, planification is a top priority when it comes to achieving your best self. But I don’t blame you!... Life happens and sometimes we don’t feel like cooking or maybe (as me) you spent your weekend having lots of quality time with your loved ones and you didn’t meal prep for the week. I’ll share with you a couple of things that I do most of the time, so when life happens, it doesn’t take me by surprise! Try to cook a little bit more of what you’d normally do for you or your family group and freeze the rest for later, especially those foods that are more complex or that require more cooking time or you just love them: stews, soups, sauces, rice, etc. If for example you are making a salad for your supper, chop a little bit more vegetables of what you need. Then, you can use the remainder for your breakfast or lunch on the following day. Life happened to me this weekend but in a good way. So, this is what I did: Last night, I put together a bunch of left overs from the day before (yeah... fresh is better but this is preferable than stopping at the first fast food restaurant in your way to work), and this was the result: Wild rice with chicken, mushrooms, red pepper, spinach, parsley, white and green onions seasoned with turmeric, paprika, cumin, salt and pepper. & As for the salad, I used kale, cabbage, green onions, parsley, radish and my home harvest alfalfa sprouts (this is super easy! I’ll show how to do this on a different post ), and drizzled it with extra virgin olive oil, balsamic vinegar, apple cider vinegar, salt and pepper. Tag a friend who can benefit from these tips #BalanceIsKey #awareness #choices #results #nilkanutrition

Ripple Effect: Breakfast by hubby This morning I was surprised by @iasforyou with this not only nutritious but also visually appealing breakfast A nice and warm, creamy oatmeal made with homemade oat milk, oat pulp (leftover from the oat milk), overnight soaked rolled oats, topped with banana, homemade granola, chopped mixed nuts, chia and hemp seeds ... Although the nutritional benefits of all these ingredients are endless, what I want to share with you this time is different Who knows @iasforyou also knows that cooking is not one his passions However, this is proof that practicing good eating habits does have a ripple effect on those around you. As Mother Teresa said I alone cannot change the world, but I can cast a stone across the waters to create many ripples Thanks @iasforyou for nurturing our family every morning with delicious homemade breakfasts Do you want to start a ripple effect too? Please share this post with someone whose lifestyle you want to influence, and let's together create a ripple effect . . . . Email me at [email protected] to book your FREE phone consultation and I’ll tell how you can do it. #awareness #choices #results #nilkanutrition

Loving my Macaccino (Part 2) To understand why is that I am in love with my Macaccino, we need to learn a little bit about Maca Maca (Lepidium meyenii) is a true nutritional powerhouse. This plant has been cultivated for more than 2000 years in the Peruvian Andes.... There are three types of maca: red, yellow, and black. Each one has its own individual properties. Yellow maca is the most common. The one I drink in my Macaccino everyday is mixed with cacao (so yummy ) and it’s made by Organic Traditions. As for the milk, I prefer homemade Almond Cow milk. You can have it hot or cold, with a base of water or your favorite milk, as part of smoothies, ice creams or raw desserts. Here is what Maca is so good: * Balances hormones * Enhances sexual function * Increases energy and performance * Improves memory and mood * Boost immunity * Improves skin and hair How could you not love it after all these benefits? Email me at [email protected] if you want to know more about how this plant can support your individual needs. #awareness #choices #results #nilkanutrition

Loving my Macaccino (Part 1) These days, I’m all about balancing back my hormones and the combination of Maca and Cacao help me to do just that! Because I wanted to reduce the stress load in my body, I have quit coffee for several weeks now and yeah... caffeine withdrawal hit me hard , especially for the first couple of weeks, but it’s all good now... Why did I do this? Because... Caffeine increases cortisol secretion (stress hormone). This extra cortisol messes up with the metabolism of carbohydrates and fat. The end result of these actions can be an increase in appetite and can cause cravings for sweet, high-fat, and salty foods, thus promoting weight gain especially in the abdominal area. Also, with elevated cortisol levels, the body also produces less testosterone, leading to a decrease in muscle mass (not to mention low libido ). With less testosterone to build muscle mass, your body starts to burn fewer calories. BUT DON’T TAKE ME WRONG. I don’t mean that coffee and cortisol are the bad guys here. Cortisol is a critical hormone with many important actions in the body, and coffee has incredible health benefits, but for now, I prefer to keep them low profile because this is what my body needs. My message for you: Listen to your body. DO NOT FOLLOW TRENDS OR FAD DIETS! Dig in what is that your body really needs and nurture it with whole, real foods that serve your body. Your body knows best! The combination of Maca and Cacao are an excellent alternative to coffee if you want to reduce your stress load while taking advantage of all their benefits (stay tuned for more info about this) Do you want to know where you are at and what does your body really need to reach optimal health? Email me at info@nilka nutrition.com to book your FREE phone consultation, and let’s chat #awareness #choices #results #nilkanutrition

Pre-menstrual syndrome or menopause anyone?? If you belong to any of these groups, you need to read about this treatment alternative Seed Cycling ... Seed cycling is a natural alternative to balance hormones by regulating the hormone estrogen in the first half of your menstrual cycle and the hormone progesterone in the second half. Some research report that phytoestrogens in flax seeds can help increase or decrease estrogen levels as needed during the follicular phase, while zinc from pumpkin seeds promote progesterone production in preparation for the next phase of the cycle. During the luteal phase, lignans in sesame inhibit estrogen levels from increasing too much. Meanwhile, the vitamin E in sunflower seeds help boost progesterone levels. What are some benefits? Regulate periods. Improve PMS symptoms such as weight gain related to fluid retention, abdominal bloating, breast tenderness, acne flare-ups, fatigue, etc. Ease symptoms of menopause such as hot flashes, night sweats, fatigue, and mood swings. How does it work? Day 1-14 of your menstrual cycle (follicular phase): Eat 1 tablespoon each of freshly ground flax and pumpkin seeds per day. Day 15-until the first day of next period (luteal phase): Eat 1 tablespoon each of ground sunflower and sesame seeds per day Menopausal and postmenopausal women without a regular menstrual cycle: It’s recommended to use the phases of the moon as a guide to cycle dates. Consider day one of your cycle falling on the new moon and start from there. Bottom Line: There is still controversy around the effectiveness of seed cycling to help balance hormones. Still, including seeds in your diet is highly beneficial as they boost your intake of vitamins and minerals and is associated with a lower risk of certain cancers, as well as reduced inflammation, cholesterol, and blood sugar levels. Always seek for professional guidance if you want to make any changes or additions to your current treatments. Had you heard about this alternative? #awareness #choices #results #nilkanutrition

Just finished our first online workshop Waiting for Zoom to create the recording file. . Watch out your email because all registrants will receive a copy of this workshop! . Thanks everyone for joining us! ... . #awareness #choices #results #nilkanutrion See more

How often does this happen to you? 3:30 pm: You feel like you want to eat the whole world between two pieces of bread! After giving some thoughts to it (or maybe not much) you eat your ultra-processed, high in sugar and fatty delicious treat. ... It feels sooooo good! But after a while, this pleasure vanishes. Guilt? Shame? These are some of the feelings you may experience. The next day, this story repeats. Not surprisingly, this type of behavior can throw through the window all your weight loss efforts. But stop beating up yourself! The reason behind this behavior goes beyond simply willpower. It’s more complex than that. Do you want to know more about this topic? Join us tomorrow July 29th, at 5:00 pm MST in our FREE Online Workshop Weight Loss From The Inside & Out Email us at [email protected] to save your spot. Only a few spots are left! #awareness #choices #results #nilkanutrition