Nourished by Aly

Weekly wellness ☀️🦀🌊🍕🌈

Sharing a bit more about me, my life, & the various ways "wellness" shows up for me, because it's not black and white, it's about finding the gray area of balance between nourishing your body, but also nourishing your soul ✨

This week gave me delicious dinners with all of my favorite people and so many beautiful sunset views 😍

Weekly wellness —

Sharing a bit more about me, my life, & the various ways "wellness" shows up for me, because it's not black and white, it's about finding the gray area of balance between nourishing your body, but also nourishing your soul ✨

This week gave me gorgeous sunsets, fun summer parties, cousin time, coffee slushies, and lots of walks by the water ☀️

Weekly wellness —

Sharing a bit more about me, my life, & the various ways "wellness" shows up for me, because it's not black and white, it's about finding the gray area of balance between nourishing your body, but also nourishing your soul ✨

Wellness looked a little bit different for me this week with a broken toe! But it was a needed reminder to slow down and rest 🙏🏼

https://www.nourishedbyaly.com/blog/circadian-rhythm-hormones

Boost Your Hormonal Health with a Balanced Circadian Rhythm — Nourished by Aly My friends and family might tell you that I’m circadian rhythm obsessed – and they’re not wrong. It’s 100% my favorite topic to talk about and by the time you finish reading this, I hope it’s one of your new interests as well. So, let's chat all things circadian biology, how it affects hor...

Are you still staring at blue light before bed? Here are my practical tips on reducing this circadian rhythm disrupting exposure

Blue Light Blocking for Better Sleep (& Overall Health) — Nourished by Aly We all love our phones, but they can wreak havoc on our circadian rhythm. You’ve probably heard of your circadian rhythm before and know it as the 24 hour clock that regulates our sleep and wake cycle, but it also impacts s*x hormones, our thyroid, and even digestion! Blue light from screens, re

https://www.nourishedbyaly.com/blog/micronutrients-womens-health-hormones

Tiny but Mighty: The Essential Micronutrients Every Woman Needs — Nourished by Aly We all know that eating well is key to feeling our best, but have you ever thought about the tiny, nutrients in your food that make a huge difference in your health? Let’s dive into micronutrients and why they’re essential for women’s health at every stage of a motherhood journey. Micronutrien...

Are you eating enough protein to support your body's needs? Your hormones? Your energy?

Protein Perks: Boosting Fertility, Supporting Pregnancy, & Nourishing Postpartum Moms — Nourished by Aly Let's talk about a super important macronutrient that often gets overlooked: protein. Whether you're trying to balance your hormones, get pregnant, stay healthy during pregnancy, recover postpartum, or nourish your baby through breastfeeding, eating enough protein is absolutely essential and as a fu

Do you struggle to make enough milk? Check our my newest blog post with some supportive foods to include in your diet!

5 Breastfeeding Superfoods to Support Milk Supply — Nourished by Aly As a certified lactation counselor, I've seen firsthand how challenging breastfeeding can be, especially when it comes to maintaining your milk supply. If you're looking for a little boost, incorporating galactagogue foods into your diet can really help. Galactagogues are foods and herbs that can pr

Busy Mom Hydration Tips to Boost Milk Supply — Nourished by Aly Being a mom is a full-time job, and it's often way too easy to forget to take care of ourselves amidst the chaos of daily life. However, one aspect of your self-care that should never be overlooked, especially if you’re a breastfeeding mom, is hydration. Staying properly hydrated not only supports...

Postpartum Recovery: Nutrients to Help You Heal — Nourished by Aly Why Postpartum Nutrition Matters You’ve done the hard part, you’ve made it through childbirth and hopefully you’re now resting, recovering, and enjoying all of the time you can with your sweet little one. Taking care of a new baby is a big adjustment, it can also be hard and even scary at time...

Are you waiting for your baby to start crying to feed them? Or feeding on a set schedule? Check out these 6 earlier signs your baby is hungry and ready to eat sooner!

6 Early Signs Your Baby is Hungry — Nourished by Aly As a new parent, one of the most rewarding and sometimes challenging aspects is deciphering your baby's cues, especially when it comes to feeding. Understanding your baby's hunger and fullness signals is so important for making sure your baby’s needs are met, supporting your optimal milk supply (i...

Looking for a super easy, flavorful, AND nourishing weeknight dinner idea? Well you're in luck – check out my newest recipe for Instant Pot Greek beef with a cucumber-dill sauce! 🇬🇷

You can toss all the meat ingredients into your Instant Pot and let that work its magic for 25 minutes while you prep the sauce and build your preferred salad or rice bowl to use as a base 🥗

Get ready for this recipe to be in your regular weeknight rotation 💃🏻

Get the recipe here 👇🏼
https://nourishedbyaly.com/recipes/instant-pot-greek-beef-tzatziki

Breastfeeding Myths & Truths — Nourished by Aly Similar to pregnancy where everyone and their mother share their unsolicited thoughts and opinions about what you should or shouldn’t do, this tends to continue even after bringing your baby into the world! It’s frustrating when there’s a lot of conflicting advice and frankly misinformation

Nutritionist Recommended Top 10 Foods to Include for a Healthy Pregnancy — Nourished by Aly Aly Cassata, NTP, CLC recommended top ten foods to include in your pregnancy diet to support maternal health and optimal development of your baby.

During pregnancy, nourishing your body with essential nutrients is vital for both you and your baby's health. Here are our top recommended pregnancy superfoods:

🥬 Leafy greens are packed with folate, iron, and calcium to support your baby's development
🍳 Eggs are in protein, choline, and essential vitamins for fetal brain growth
🐟 Lower mercury fatty fish (like salmon, mackerel, anchovies, and sardines) are rich in omega 3s which aid in brain and eye development and reduce the risk of preterm birth
🍗 Lean proteins like poultry provide amino acids crucial for fetal growth
🥩 Grass-fed beef is rich in iron, zinc, and omega-3s for fetal brain health and energy
🫐 Berries are antioxidant-rich, helping to reduce inflammation and support immune function
🥑 Avocados provide healthy fats, folate, and vitamins for fetal and maternal health – plus they help keep blood sugar levels stable (preventing pesky pregnancy symptoms like nausea)
🫘 Beans and lentils offer up protein, fiber, and are folate-packed for increased nutrient needs and easier digestion

Did you hear the news? We're now offering lactation counseling services! 🎉

We're available for virtual sessions no matter where you're located, but if you're local to Long Island, NY, we're also able to come to you directly.

Are you or someone you know pregnant and thinking about how you want to feed your new baby once they arrive? Or are you already breastfeeding and running into any challenges that have been tough to navigate on your own? Let us help!

Questions? Let us know 👇🏼

40+ Ways to Practice Relaxation — Nourished by Aly We live in a busy, hectic, and often stressful world. Making time and space to slow down and center your body and mind is so vital for your health. When we slow down and relax, we allow our bodies to shift into their more parasympathetic nervous system state, also known as our “rest & digest

Hydration Essentials — Nourished by Aly Hydration may seem like an obvious recommendation when it comes to supporting health, but many people aren’t drinking enough water, let alone including the electrolytes your body needs in order to use the water you are taking in. Think about it: our bodies are made up of about 60% water, and every

Hormonal Wellness Stems from the Gut — Nourished by Aly In the world of wellness, few things are as foundational as gut health. Our digestive health plays an absolutely vital role in our overall well-being, influencing everything from our mood and energy levels to hormone balance, fertility, and even pregnancy outcomes. The Microbiome Within the gut l

Nourishing Your Nervous System — Nourished by Aly Let’s talk about your nervous system. It’s the control center for everything happening in your body, from how you move and think to how you feel. In fact, the nervous system is so vital that without it, not a single one of our other other body systems would function properly! Nervous System: 101...

Check out the newest addition to the foundational series on my blog - this week's focus, blood sugar balance as a root to optimal health, especially when we're talking hormonal balance.

Balanced Blood Sugar: A Key to Hormonal Health — Nourished by Aly As women, we know that taking care of our health is a top priority, especially when it comes to supporting our hormones, fertility, and overall well-being. One often overlooked but crucial aspect of health is maintaining balanced blood sugar levels. Let's dive into why blood sugar balance is so impo

Learn more about circadian rhythms and their roles in mood, hormone, production, & more - it's just just our sleep/wake cycle!

Circadian Rhythms: More Than Just Your Sleep-Wake Cycle — Nourished by Aly You’ve likely heard of your circadian rhythm, sometimes referred to as our body’s internal clock – but it’s so much more! While most commonly associated with the sleep-wake cycle, circadian rhythms actually impact a wide range of bodily functions, from hormone production to metabolism, and e...

The number one question I'm asked by clients, friends, family, and even strangers once they hear I'm a nutritionist is "what should I be eating?" If you're feeling confused about where to start when it comes to building a nourishing diet, check out my newest blog post!

Fueling Your Body Right: The Nourished by Aly Approach to Nutrition and Diet — Nourished by Aly Are you lost on what to eat to support your health? You're not alone. At Nourished by Aly, our goal is to simplify nutrition so you can make meaningful differences in your health. Think prioritizing whole, nutrient-dense foods 80% of the time, and indulging in foods you enjoy outside of those whole

Having achieved my lactation counseling certification recently, I'm now adding prenatal breastfeeding counseling and postpartum lactation support to my available services - so it was time my site got a nice refresh. Check it out, let me know what you think, and share with any friends, family, or colleagues who could benefit from working with me!

Nourished by Aly | Nutrition & Lactation Care Nourished by Aly brings you Functional Nutritional Therapy, Health Coaching, and Lactation Counseling, led by Aly Cassata, NTP, CLC. Specializing in supporting women's health, we work to optimize your prenatal, postpartum, & lactation care through personalized nutrition coaching, prenatal counse

Quarantine baking in full effect today.... at least they're gluten/dairy/refined sugar - free! 😋(link in profile for the recipe)
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What are you all cooking or baking these days?
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https://nourishedny.com/recipes/soft-baked-chocolate-chip-cookies

Aly Cassata Nutrition & Wellness updated their business hours.

Mediterranean eggs in purgatory with local feta, a ton of za’atar, homemade tomato sauce, blistered broccoli, and basil from my herb garden 😋

Spring vegetable scramble 🌿
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I’ve been throwing celery root, ramps, and asparagus in everything this week! I topped this off with some local feta and it is divine 🙌🏼
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Cooking up a ton of this blackened chicken for the week 😋
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Recipe on my site - link in profile!
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http://nourishedny.com/Blackened-Chicken-with-Avocado-Sauce

Wishing the happiest + healthiest holiday season to each and every one of you 🙏🏼🎀🌲