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@nilkanutrition @nilkanutrition

Nilka Nutrition

Calgary Nutrition Coach | Fueling a food revolution with healthy choices, nutrition awareness, and achievable results.

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nilkanutrition

🧑‍⚕️MD🌱CHN
💚Women’s health | Hormone balancing | Obesity
💛Promoting optimal health using #foodasmedicine
🌎Online consultations🇨🇦🇻🇪

💚Testimonies that make my day💚 🇨🇦“Hi

💚Testimonies that make my day💚
🇨🇦“Hi, my name is Juan Vilchez, I’m 52 years old. I started with Nilka Nutrition 8 months ago in April 2021. At that time, I weighed 286 pounds, I led a sedentary life, constantly tired, not wanting to do any activity after work. Thanks to Nilka, I understood that "we are what we eat" and it is essential to know how to improve our health and lifestyle. She showed me how to eat my food, when and why, and to understanding that the main thing is to change our lifestyle and not to aim to lose weight. Today I weigh 228 lbs. I feel more energetic. My life as a couple has improved a lot and definitely, I change the way I look at food and focus more on a healthy lifestyle. Nilka is a professional and an advocate for her patients, 100% committed to improve our lifestyle. My wife and several friends are working with her and they are 100% satisfied with her professionalism, commitment and charisma with which she does her job.”

🇻🇪”Hola, mi nombre es Juan Vilchez, tengo 52 años. Comencé con Nilka Nutricion hace 8 meses, en Abril de 2021. En ese momento pesaba 286 libras y llevaba una vida sedentaria, constantemente cansado, sin ganas de hacer ninguna actividad después del trabajo. Gracias a Nilka entendí que "somos lo que comemos" y que es fundamental saber cómo mejorar nuestra salud y estilo de vida. Ella me mostró cómo comer, cuándo y por qué. Entendí que lo principal es cambiar nuestro estilo de vida y no apuntar a perder peso. Hoy peso 228 libras, me siento con más energía, mi vida en pareja ha mejorado mucho. Definitivamente la forma en que veo la comida ha cambiado y ahora me enfoco en un estilo de vida saludable. Nilka es una profesional, siempre velando por el bienestar de sus pacientes, 100% comprometida en mejorar nuestros estilos de vida. Mi esposa y varios amigos están trabajando con ella y están 100% satisfechos con su profesionalismo, compromiso y carisma con el que hace su trabajo.”
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💚Kudos to Juan for his wonderful transformation from the inside out 👏👏
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🎤Are you interested in changing your life for good once and for all?
.
🌱DM me to know more about my program🌱
.
🌎 Online consultations
🇨🇦 English 🇻🇪 Spanish

📝 Tips de alimentación para balancear nuestras

📝 Tips de alimentación para balancear nuestras hormonas 🌱

🗣Testimonial 🎤 This may not be your average

🗣Testimonial 🎤 This may not be your average social media “before & after” pictures highlighting the number of kilograms/pounds lost in “X” number of days/months 🙄
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💚Rather, I’m presenting you with a testimonial of one of my dearest patients, Clementina @clemsosa68, whose life has dramatically improved as a result of lifestyle changes she’s been implementing on her day to day.
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💚Remember that #knowledgeispower only when you commit to act on it, and that’s exactly what Clementina did 💪
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💚Clementina and I worked together for a period of about 7 months until she felt confident enough to continue this healthy life journey on her own. During this time, Clementina built a tool box of knowledge, tips, and strategies that will travel along with her for the rest of her life.
.
💚Reading her testimonial makes me reflect on how intelligent our body is when it is given the right fuel to work with.
.
💚Symptoms such as lack of energy, insomnia 😵‍💫, poor concentration 😣, pain😖, constipation 🥴, headaches 🤕 to name a few... should never be thought of as “normal part of life” (aka aging). These symptoms are the way our body is telling us that it needs attention, that something we are giving it (or not giving it) is not serving it ❌

💚Kudos to Clementina for her wonderful transformation from the inside out 👏👏
.
.
.
🎤Are you interested in changing your life for good once and for all?
.
🌱DM me to know more about my program🌱

🌎 Online consultations
🇨🇦 English 🇻🇪 Spanish
.
.
.
💛P.S. Yes, Clementina did lose weight too but that was an inevitable consequence of balancing out all her hormones ⚖️ and the reason why she’ll be able to keep excess weight off forever #nomorediets
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💛Clementina is now happily wearing clothing 👖👚👗 she had had in her closet for years and feeling with more energy and mental clarity than ever! 💃🏻 🏃🏻‍♀️ 🚴

Son buenos los alimentos empaquetados❓Si no esta

Son buenos los alimentos empaquetados❓Si no estas seguro de las respuestas a estas preguntas 🤔 entonces tienes que escuchar lo que hable con @nash_productions 🎤
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🇨🇦 English summary ⬇️
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What are food labels really telling you❓ Are packaged foods good for you?❓🤔
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☝️To start, let me be clear on something:
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🌱Foods that come directly from nature, do not need labels (🍊🍎🥑🥦🥬🐟🐓🥩)
🌱If we are talking about labels, then we are talking about foods that have some grade of processing (🥫🍨🍧🧃🥐🍞🥓🧀)
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🤓IMPORTANCE☝️Knowing how to properly read food labels allows you to make informed/conscious decisions on what you are including or not in your diet #knowledgeispower 💪
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Steps when buying packaged foods 🛒
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1️⃣ Take a quick look 👀 at the front of the package but DO NOT 🚫 spend much time here. Here is where all marketing strategies to make you buy the product are thrown! 🤫
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2️⃣ Turn the package & go directly to the list of ingredients!
🌱Good processed products generally do not have more than 5 whole ingredients.
🌱Be aware that ingredients appear listed in order of weight, with the main ingredient first.
❌Watch out for food additives (preservatives, artificial colours/flavours)
❌If you cannot read it, leave it!
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3️⃣Read the Nutrition Facts Label in this order:
🌱Serving Size: all the nutrition facts information is based on this value but this is NOT a recommendation of how much of the product we should eat☝️
🌱Nutrients: scan all nutrients watching out for those we want to get less of, e.g. added sugars❌ and those we want more of, e.g. fibre✅
🌱Percent Daily Value: shows how much of a nutrient in a serving food contributes to a total daily diet. In 🇨🇦 <5% DV of a nutrient per serving is considered LOW and >15% DV of a nutrient per serving is considered HIGH.
❌Do not waste your time looking at Calories 🤓 If this product is a good processed food you should not care about calories but its nutritional content.
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🎤Are you willing to incorporate these steps when grocery shopping?
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❤️Like
🗣Comment
🔁Share
📨Save

Calling Chocolate Lovers 🍫 ❤️ Reese's Tahi

Calling Chocolate Lovers 🍫 ❤️
Reese's Tahini Butter Cups | 30 min | 5 ingredients

If you love chocolate 🤤 but have a hard time keeping yourself away from not-so-great snack options 😣, this recipe is for you!

It’s easy to make, super nutritious, keeps you full longer, great to help you fight cravings and is excellent for meal planning because you’ll make a batch for the week at once!

👩‍🍳 For this recipe, you’d need to have either silicone or paper molds for cupcakes (24 mini cupcakes or 12 regular cupcakes molds approx.)

Ingredients:
✔️ 300 gr dark chocolate (at least 70% cacao, chopped)
✔️ 1 Tbsp Coconut Oil
✔️ 2 Tbsp Tahini or any unsweetened nut butter
✔️ 2 Tbsp Maple syrup or sweetener of your preference (I used Monk Fruit)
✔️ 1⁄4 cup Protein Powder (unflavored or vanilla)

Directions:
🍫 Use your preferred method to melt the dark chocolate and the coconut oil.

🍫 Use a spoon to carefully pour a thin layer of chocolate into each cupcake mold and let them rest into the muffin tray. Freeze for at least 5 minutes.

🍫 Meanwhile, combine the tahini, maple syrup and protein powder. Mix until a dough forms. Roll the dough into small even balls using your hands (You’ll want to create the same number of balls as the number of servings you are making).

🍫 Remove the muffin tray from the freezer and gently press a dough ball into the middle of each mold leaving a little ring of space between the two. Drizzle melted dark chocolate around and the overtop dough. Gently shake the muffin tray to even out the chocolate. Sprinkle with sea salt if desired.

🍫 Refrigerate until set, about 10-15 minutes. Enjoy!

👩‍🍳 Let me know if you try it out
❤️Like
🗣Comment
🔁Share
📨Save
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#awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips #cravings #cravingsatisfied

Interview with @nash_productions: 🇨🇦 What a

Interview with @nash_productions:

🇨🇦 What are the real causes of weight gain?

We are used to believe the paradigm that says that we need to lose weight in order to be healthy. As I’ve learned from one of my mentors @drlibby it’s all the contrary since we need to be healthy in order to lose weight.

Three very common root causes of weight gain or difficulty to lose weight are those associated to:

🧠 Mental health imbalances such as anxiety, depression, and stress.

📈Hormonal imbalances like low thyroid function, estrogen & progesterone imbalances.

🍻 Hyperactivity of the inmune system due to smoking, alcohol, junk food consumption which lead to chronic inflammation, and from here to the development of chronic illnesses such as diabetes, hypertension, and cardiovascular disease.
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Do you want to know more?
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🌎 Virtual consultations
📧 DM for details
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#awareness #choices #results #nilkanutrition #rootcauses #weightloss

Raise your hand🙋🏻‍♀️ if you start the

Raise your hand🙋🏻‍♀️ if you start the day eating healthily but when cravings kick in 😖 you transform into an alien 👽able to eat anything 🍰🍧🍕🍪
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Having healthy snacks handy are an incredible strategy to help you reach your weight loss goals 👩‍🍳
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I basically used what I had on hand and combined them until reaching the necessary texture and flavour 😋 I did not follow a recipe but my baking instincts 🧐
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It doesn’t turn out well all the time, but this time I nailed it! 🤩
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For these Energy Bombs I used:
- Coconut & cashew milk leftovers (used @almondcow)
- Coconut flour
- Cashew butter
- Coconut oil
- Maple syrup
- Cacao powder (used for half of the mixture)

I combined everything in a bowl. Then, I made balls, dipped them in melted dark chocolate, and topped some with shredded coconut and others with hazelnut chunks 🤤🤤🤤 Keep them in the fridge.
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For the cupcakes I used:
- Oat & almond milk leftovers (used @almondcow)
- Oat flour
- Oat & almond milk
- Shredded carrot
- Pumpkin seeds
- Pumpkin spice
- Monk fruit
- Egg
- Baking soda & Baking powder

Baked them at 350 F for 30 min. After they cool down, keep them in an air tight container.

Super easy to make, super nutritious!
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Would you dare to make a nutritious snack from scratch?
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#nilkanutrition #awareness #choices #results #healthysnacks #holisticnutrition

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!💚💚💚
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#awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips

Raise your hand 🙋🏻‍♀️🙋🏻if you ha

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 biological 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

Juicy info down here ⤵️⤵️⤵️ The more y

Juicy info down here ⤵️⤵️⤵️ The more you know, the better choices you can make, the better the results you can get 🤓
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Seasonal Produce is:

1️⃣More nutritious: seasonal produce is picked when it’s ripped which allows nutrients to fully develop in the flesh of the fruit. Plants need the sun to grow and picking them before they are ripe cuts off the nutrient availability. Genetic modification is also sometimes used, which can alter how the crop was naturally supposed to be consumed.

2️⃣Flavorful: produce that is picked when it’s fully ripened tastes amazing. If your produce is coming from another country, it is picked before it’s ripe. As it travels to your local grocery store, it ripens in a cardboard box, often after being sprayed by chemicals to prevent it from ripening too quickly.

3️⃣Cheaper: seasonal produce is more abundant, so it is less per kilo in the store. Supply and demand logic. When you buy produce that is out of season, there are added costs such as travel, time, and expenses to grow it in a greenhouse that you will see reflected in your payment receipt.

4️⃣Environmentally friendly: As we truck in produce from other areas, it requires gas to get the produce to the store. This fuel charge is something often added to price of the food upon delivery, not to mention what this does to the carbon footprint.

5️⃣Community benefit: Buying your produce from local farmer’s markets is a great way to build community, but also allows you to feel more connected to where your food is coming from and who is growing it.
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😅Luckily, eating seasonally does not have to be a 100% commitment. Choosing even one seasonal item will improve your nutrient intake 🥗, save you money 💰, and help to save the planet 🌎
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👉Go to my bio and click on the link to download ⤵️ the “7-Day Fall Inspired Smoothie Recipes for Busy People” totally FREE! 😃
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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!💚
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#awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips

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💚Testimonies that make my day💚🇨🇦“Hi, my name is Juan Vilchez, I’m 52 years old. I started with Nilka Nutrition 8 months ago in April 2021. At that time, I weighed 286 pounds, I led a sedentary life, constantly tired, not wanting to do any activity after work. Thanks to Nilka, I understood that "we are what we eat" and it is essential to know how to improve our health and lifestyle. She showed me how to eat my food, when and why, and to understanding that the main thing is to change our lifestyle and not to aim to lose weight. Today I weigh 228 lbs. I feel more energetic. My life as a couple has improved a lot and definitely, I change the way I look at food and focus more on a healthy lifestyle. Nilka is a professional and an advocate for her patients, 100% committed to improve our lifestyle. My wife and several friends are working with her and they are 100% satisfied with her professionalism, commitment and charisma with which she does her job.”🇻🇪”Hola, mi nombre es Juan Vilchez, tengo 52 años. Comencé con Nilka Nutricion hace 8 meses, en Abril de 2021. En ese momento pesaba 286 libras y llevaba una vida sedentaria, constantemente cansado, sin ganas de hacer ninguna actividad después del trabajo. Gracias a Nilka entendí que "somos lo que comemos" y que es fundamental saber cómo mejorar nuestra salud y estilo de vida. Ella me mostró cómo comer, cuándo y por qué. Entendí que lo principal es cambiar nuestro estilo de vida y no apuntar a perder peso. Hoy peso 228 libras, me siento con más energía, mi vida en pareja ha mejorado mucho. Definitivamente la forma en que veo la comida ha cambiado y ahora me enfoco en un estilo de vida saludable. Nilka es una profesional, siempre velando por el bienestar de sus pacientes, 100% comprometida en mejorar nuestros estilos de vida. Mi esposa y varios amigos están trabajando con ella y están 100% satisfechos con su profesionalismo, compromiso y carisma con el que hace su trabajo.”.💚Kudos to Juan for his wonderful transformation from the inside out 👏👏.🎤Are you interested in changing your life for good once and for all?.🌱DM me to know more about my program🌱.🌎 Online consultations🇨🇦 English 🇻🇪 Spanish ... See MoreSee Less

8 months ago ·

🗣Testimonial 🎤 This may not be your common social media “before & after” pictures highlighting the number of kilograms/pounds lost in “X” number of days/months 🙄.💚Rather, I’m presenting you with a testimonial of one of my dearest patients, Clementina @clemsosa68, whose life has dramatically improved as a result of lifestyle changes she’s been implementing on her day to day. .💚Remember that #knowledgeispower only when you commit to act on it, and that’s exactly what Clementina did 💪.💚Clementina and I worked together for a period of about 7 months until she felt confident enough to continue this healthy life journey on her own. During this time, Clementina built a tool box of knowledge, tips, and strategies that will travel along with her for the rest of her life..💚Reading her testimonial makes me reflect on how intelligent our body is when it is given the right fuel to work with. .💚Symptoms such as lack of energy, insomnia 😵‍💫, poor concentration 😣, pain😖, constipation 🥴, headaches 🤕 to name a few... should never be thought of as “normal part of life” (aka aging). These symptoms are the way our body is telling us that it needs attention, that something we are giving it (or not giving it) is not serving it ❌💚Kudos to Clementina for her wonderful transformation from the inside out 👏👏...🎤Are you interested in changing your life for good once and for all?.🌱DM me to know more about my program🌱🌎 Online consultations🇨🇦 English 🇻🇪 Spanish ...💛P.S. Yes, Clementina did lose weight too but that was an inevitable consequence of balancing out all her hormones ⚖️ and the reason why she’ll be able to keep excess weight off forever #nomorediets .💛Clementina is now happily wearing clothing 👖👚👗 she had had in her closet for years and feeling with more energy and mental clarity than ever! 💃🏻 🏃🏻‍♀️ 🚴 ... See MoreSee Less

12 months ago ·

Calling Chocolates Lovers 🍫 ❤️ Reese's Tahini Butter Cups | 30 min | 5 ingredientsIf you love chocolate 🤤 but have a hard time keeping yourself away from not-so-great snack options 😣, this recipe is for you! It’s easy to make, super nutritious, keeps you full longer, great to help you fight cravings and is excellent for meal planning because you’ll make a batch for the week at once!👩‍🍳 For this recipe, you’d need to have either silicone or paper molds for cupcakes (24 mini cupcakes or 12 regular cupcakes molds approx.)Ingredients:✔️ 300 gr dark chocolate (at least 70% cacao, chopped)✔️ 1 Tbsp Coconut Oil✔️ 2 Tbsp Tahini or any unsweetened nut butter✔️ 2 Tbsp Maple syrup or sweetener of your preference (I used Monk Fruit) ✔️ 1⁄4 cup Protein Powder (unflavored or vanilla)Directions:🍫 Use your preferred method to melt the dark chocolate and the coconut oil.🍫 Use a spoon to carefully pour a thin layer of chocolate into each cupcake mold and let them rest into the muffin tray. Freeze for at least 5 minutes.🍫 Meanwhile, combine the tahini, maple syrup and protein powder. Mix until a dough forms. Roll the dough into small even balls using your hands (You’ll want to create the same number of balls as the number of servings you are making).🍫 Remove the muffin tray from the freezer and gently press a dough ball into the middle of each mold leaving a little ring of space between the two. Drizzle melted dark chocolate around and the overtop dough. Gently shake the muffin tray to even out the chocolate. Sprinkle with sea salt if desired.🍫 Refrigerate until set, about 10-15 minutes. Enjoy! 👩‍🍳 Let me know if you try it out❤️Like 🗣Comment 🔁Share 📨Save...#awareness #choices #results #nilkanutrition #holisticnutrition #holisticnutritionist #optimumnutrition #healthynutrition #nutritiontips #cravings #cravingsatisfied ... See MoreSee Less

1 years ago ·

Interview with @nash_productions:🇻🇪 Cuáles son las causas reales del aumento de peso? 🇨🇦 What are the real causes of weight gain?We are used to believe the paradigm that says that we need to lose weight in order to be healthy. As I’ve learned from one of my mentors @drlibby it’s all the contrary since we need to be healthy in order to lose weight.Three very common root causes of weight gain or difficulty to lose weight are those associated to:🧠 Mental health imbalances such as anxiety, depression, and stress.📈Hormonal imbalances like low thyroid function, estrogen & progesterone imbalances.🍻 Hyperactivity of the inmune system due to smoking, alcohol, junk food consumption which lead to chronic inflammation, and from here to the development of chronic illnesses such as diabetes, hypertension, and cardiovascular disease...Do you want to know more?.🌎 Virtual consultations📧 DM for details ...#awareness #choices #results #nilkanutrition #rootcauses #weightloss ... See MoreSee Less

1 years ago ·

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 ... See MoreSee Less

2 years ago ·