Nutri Upgrade

Happy Mother's Day to all the moms out there! Sending you warm hug and a reminder that you're no less than superhumans 🥰🌷❤️
I often hear girls saying that they fear motherhood will worsen their health regiment, however in my personal experience it only made me more accountable and disciplined.
If you’re a mom reading to this, go on and share in the comments what motherhood made you do that improved your health? Maybelline you gave up ultra processed foods, stopped by informing sweets, gave up smoking or alcohol?
Let's share and cheer each other up! 👇🏼🔥

eating healthy

4 Reasons To Start Your Meal With Vegetables:

1. They Supply Enzymes, Stimulate Bile and Digestive Enzymes

Vegetables, especially raw ones, contain natural enzymes, which are substances that help break down foods into smaller particles so that our bodies can utilise these nutrients.

Vegetables also stimulate the release of digestive enzymes from the pancreas and bile from the gallbladder, which are essential for breaking down the foods that follow.

When food is properly digested, it prevents digestive discomfort and enables the body to effectively absorb nutrients and repair tissues.

2. Help Increase Stomach Acid

Vegetables naturally help increase the production of stomach acid which is essential for proper digestion and absorption of nutrients like protein, iron, zinc, and B12.

Low stomach acid is much more common and is confused with high stomach acid and eating plenty of vegetables can significantly improve the issue over time.

*If you experience bloating, burping, belching, or have a heavy feeling after eating meat, or, contrary to what might be expected, indigestion and heartburn, there is a high chance that you may have low stomach acid. Chronic infections and low iron, as well as other nutrient deficiencies that don’t improve despite efforts, are also common indicators of low stomach acid.

3. They Help Maintain Normal Blood Glucose

By eating vegetables first, especially those high in fibre, the absorption of sugars from foods that follow is slowed down. This can lead to a more gradual increase in blood sugar levels, which is beneficial for metabolic health, weight loss and reversing PCOS, inflammation, insulin resistance, type 2 diabetes, non-alcoholic liver disease (NALD), atherosclerosis, high LDL cholesterol, gout, and other conditions.

4. Ensuring Sufficient Vegetable Intake

Starting your meal with vegetables is a strategic method to guarantee their incorporation into your daily diet. If you start your meal with other foods on your plate other than veggies, like meat, fish, pasta, potatoes, rice, you won't be interested in vegetables that much anymore and are not likely to reach your adequate intake of vegetables.

This is very important, especially when you are just getting into a habit of eating healthier. In all of the food diaries of clients who come to their first consultation, I see this problem: people are not eating enough vegetables and are having too many carbohydrate, fat-rich, ultra-processed foods.

Vegetables are such a foundational component of healthy nutrition, we all need them regardless of our health goals.

Drop me a comment if you'd like me to write a short post about when reducing or even excluding vegetables from your diet can be a therapeutic protocol to help you with certain health problems. 👇

🚨 Why Exercising Isn't the Ultimate Solution for Weight Loss 🚨

Hello, my Facebook friends! Today, I want to tackle a common misconception: that exercise is the key and often the only strategy for weight loss. Many of us hit the gym with this goal, but find ourselves struggling to shed pounds. Why is that?

📌 Exercise offers numerous benefits—it boosts cardiovascular health, enhances mental well-being, tones muscles, strengthens the immune system and more. However, when it comes to weight loss, it's just part of the puzzle. In my latest article, I delve deeper into why focusing solely on exercise might not lead to the results you expect.

🔗 Check it out here, it's only 5 min read, but it will completely change your weight loss game. https://tinyurl.com/5n7e8xp8

⚡️Here’s what you need to know:

📌 The Overrated Role of Exercise: Despite popular belief, physical activity contributes only a fraction to weight loss efforts. For most, the impact is far less significant than dietary and lifestyle changes.

📌 The Power of Diet and Lifestyle: It's not just about the calories burned; it’s about how our body responds hormonally and metabolically to food, sleep, and stress.

📌 Real-life Observations: From my professional experience, including those who can't physically exercise but manage to lose weight through tailored nutritional plans, the evidence is clear.

⚡️ Takeaway: To truly succeed in losing weight and maintaining health, a holistic approach is necessary - one that includes balanced nutrition that is targeted at improving hormonal balance, stress (cortisol) management, improving liver health, and adequate sleep.

👉🏼 Remember: "The mind is made in the gym, but the body is made in the kitchen." Let's discuss and debunk more fitness myths together!

🎧 For a deeper dive into this conversation, listen to my latest podcast episode - https://tinyurl.com/yzhn7627
Available on all listening platforms. 😉 🙌🏼

❤️ I'd love to hear from you! 😍
What’s your experience with exercise and weight loss? Have you found certain strategies more effective than others? Share your stories in the comments! 👇🏼

Why Exercising Isn't the Ultimate Solution for Weight Loss A nutritionist explains why exercising does not help weight loss and why focusing on diet, sleep, stress management and liver health is key.

Dietary changes should come from a place of self-love and self-care. If you make any restrictions based on the idea that you need to ‘punish’ yourself for all the unhealthy junk you’ve eaten, for all the synthetic sodas or alcoholic drinks you've had, that’s not going to be a sustainable long-term strategy, and you will eventually face massive resistance and relapse. It will feel heavy and you'll feel more miserable. Instead, if you remove the unhealthy junk or even the healthy foods that worsen your symptoms for the benefit of feeling better in your body and in your own skin, for the sake of being full of energy, light and full of life, allowing your body to heal, burn fat, and generate happiness hormones naturally, that is a mindset that is healthy and that you can cultivate and benefit from in the long run. You won't have to deal with resistance or FOMO, and you won't have to rely on motivation that is here today or gone tomorrow.

Let's normalise eating healthy, whole, unprocessed foods, going sugar-free and saying 'no' to unhealthy fats, eating unprocessed proteins and healthy fats, taking care of our physical and mental health from the place of self care and self love. 🙌🏼❤️

Chosing to eat healthy foods that nourish your body, give you energy for the day, and mental strength for the tougher days, and avoiding the foods that lead to inflammation, hormone disruption and unpleasant symptoms like acne, bloating, fatigue, water retention and weight gain is not a luxury. It’s a primarily act of self love and self care that you owe to yourself.

Photo credit Алёна Головченко

8 reasons why I don't recommend protein powders or protein bars to anyone.👇

1. Protein powders are highly refined products, comparable to other refined products like grains, and other carbohydrates. This means your body might struggle to recognise them as "food" or digest them. Your liver in particular will take a massive hit as processed protein can irritate and stress the liver and even cause damage. Consuming something created in a lab doesn't necessarily mean your body can process it efficiently. And keeping our liver healthy is crucial: it performs around 500 functions in the body, including the activation of fat-burning hormones, which is vital for weight loss.

2. The most common protein powders, such as soy protein isolate (a GMO product sprayed heavily with glyphosate, an endocrine disruptor) and whey protein, can disrupt your hormonal balance. If as a woman you've ever experienced endometriosis, adenomyosis, fibroids, PCOS, cysts on the ovaries or in the breast tissue, or have irregular, painful, or missing periods, heavy menstruation, PMS, anovulation or for, if you are a man, erectile dysfunction, enlarged breast tissue, infertility - it's essential for you to avoid these protein powders. They can also lead to severe acne cases or, in the best-case scenario, increased sebum production on your skin and larger pore size.

3. Some protein powders may contain harmful substances due to contamination during the manufacturing process, including heavy metals (like lead, arsenic, mercury), bisphenol-A (BPA), or other contaminants.

4. Protein powders may irritate the gut lining, and cause digestive problems like gas, stomach cramps, IBS, potentially worsening symptoms of Crohn's disease and ulcerative colitis, the autoimmune inflammatory conditions affecting the gut.

5. They can negatively alter your gut microbiome.

6. Protein powders may trigger an immune response, leading to inflammation and flare-ups.

7. Some research has suggested a link between high consumption of casein, a dairy protein, and an increased risk of breast and prostate cancers. Casein raises the hormone IGF-1 which has been shown to cause cancer in some studies.

8. Finally, many protein powders contain added sugars, sweeteners, or substances not yet classified as sweeteners but that spike your blood sugar like pure glucose, like maltodextrin. This can significantly hinder your fat-burning and set you up for metabolic syndrome, fatty liver disease, insulin resistance and hormonal problems.

If you are not vegan, you can safely get your protein from whole natural foods, such as organic eggs, organic / grass-fed meat, wild-caught fish from non-contaminated waters, organic poultry.

Nutrition goes way beyond just macros, your sources of nutrients are very important too! Protein powders, shakes and bars are a huge business and may not prioritise your health as much as you'd like.

Please Like this post if you found it helpful and share with a friend who is a fan of protein shakes and bars! 🙏🏼

One of the best things about healthy nutrition is that you can absolutely turn any comfort food into healthy by swapping the ingredients yet get a great vibrant taste. ✌️😋

These little pals I made this morning are made of banana, small apple, oats, eggs, ceylon cinammon, baking soda, and virgin coconut oil to cook with. You can also add some water or plant based milk without sugar for a less thick consistency. 😊 Please don't soak your pancakes in syrups, honey or jams if you don't want to get into a sugar coma. 😘

Which comfort food you'd like to turn into a healthy option?😍 Let me know in the comments 👇🏼 🔥 I will try to post a recipe for that!! 😍

If you ever wondered why your boyfriend loses fat much easier and quicker, and maintains muscle mass even though he skipped the gym for a couple of weeks - it's not just in your head. Women's bodies and metabolism is different and so are the nutritional needs and the fat loss strategy which also might differ among women. It's not just "calories in, calories out". That is why working with someone who understands your physiology, how your hormones work at the current stage of your life is fundamental if you want to achieve your health and body goals and keep the results.

Getting viral infections frequently? Here are the top biggest factors which can give you some clues what to work on. For me, it's definitely stressful times + not enough rest and sleep. My killer combo 😂
Which ones do you need to work on? Share in the comments 👇🏼🔥

"Nutrition" that serves your unique personal needs offers much more benefits than just to lose a few pounds/inches. If I could say it in a few words it would be this: Nutrition affects your daily life. Many people don't realise that there's very little (if any 🤔) processes in the body that are not affected by the foods/drinks that you consume. The good part is that all those additional benefits serve as the most powerful motivation to keep going even on the days when you don't feel like it. 👍🏼
What a good nutritionist will look at is not just the calories and macros. Here are the aspects that need to be taken into account for development of your nutrition plan:
📌 thyroid health
📌 liver health
📌 health of the ovaries
📌 symptoms of estrogen dominance
📌 nutrient deficiencies
📌 nervous system and sleep
📌 digestive system health
📌 symptoms of all other body systems
📌 level of inflammation
📌 whether you're undergoing a change in hormones
📌 whether you're insulin resistant
📌 family deseases and your own medical history
📌 medications you're taking or have been taking recently
To name a few. 😉

If you have been dieting before and it didn't work out or it didn't stick, there's a great chance this was a diet not really right for you.
If you want to try a plan designed professionally for you, so that it supports your needs - that's exactly what I do. 🙌🏼😊
DM or contact me to get started with your right nutrition plan.

Which ones were the most surprising for you? Let me know in the comments. 😊👇🏼🔥

Double tap if this resonates with you! 🙏🏼 ❤️ I know from my personal experience that my old bad habits won't get me to where I want to be. And if I was to change something profoundly like giving up an offender food or go to bed early, start meditation practice etc, I know that I need take action and do what I have never done before.
Speaking of nutrition and health: Healthy body is not what suddenly gets delivered to us by a courier one day. Yes, it involves doing something uncomfortable at the beginning, embarking on something new, resisting old familiar patterns and there will likely be friction and you may not always feel like it. But it will get me to a place where I feel better and if I feel better my life goes more smoothly. 😊
Don't be fooled by comfort zone of familiar routines. Don't be afraid to fail. Take consistent action. Channel your frustration to achieve what is really important to you personally. 🙌🏼
After all, if there is something you've been doing for a long time and got you no results, it will not get you to where you want to be. You need a different approach, different nutrition plan if we speak about healthy eating if they way you were eating all this time fed your disease and didn't give you the body image you were striving for.
Need help to finally figure out your diet mistakes and get personalised nutrition plan? That's exactly what I do. Message me today to get one step closer to feeling and looking great!

In this article, I am answering the most burning hot breakfast questions:
- Is breakfast the most important meal of the day?
- Do you need to have breakfast?
- What if you are not hungry for breakfast?
- Is it ok to skip breakfast? Will it spike your cortisol level?
- Why are you still hungry after oatmeal?
- What does the breakfast of the nutritionist look like to slay the day?

Let me know in the comments, are you a breakfast person or do you normally have your first meal at noon? 😍🙏

Your BIG Breakfast Questions Answered Discover the answers to your burning breakfast questions! Is breakfast really the most important meal? Should you skip it? Why are you hungry after oatmeal? Get the facts on healthy eating.

I can surprise you by saying that people respond exceptionally well to a set of clearly defined rules, finding enjoyment and a sense of relief in them. Initially, during the first consultation, I often hear moans and sighs when I provide lists and tables of foods tailored to a client’s specific goals. However, the feedback I typically receive later is overwhelmingly positive, with clients saying things like, ‘I feel so great with this structure!’ or ‘I am doing so well on this.’ And no, we’re not obsessing over weighing every single item or counting calories. I’ve said it before and I’ll say it again: ‘Discipline is freedom.’ It’s surprisingly easier (yes, you heard me right, easier) to follow a specific plan than to vaguely aim for ‘eating healthy’ or ‘eating everything in moderation.’ In fact, those who initially adopt these less structured approaches often end up seeking my help, as they find those methods don’t lead them to their goals.

Are you a breakfast person? ☕🍳🥞 🥰 over the years I have observed several pretty standard factors that cause people not to be hungry for breakfast. Some of those are healthy like ketosis (though quiet rare) but most aren’t and may get in the way of health and weight goals. Share in the comments, have I mentioned anything that applies to you? 😍👇🏼

P.S. Two podcast episodes on breakfast are coming out soon. 🌟🍳🥞 These are the ever popping questions about breakfast: is it the most important meal of the day? When should I eat it? Will it mess things up if I skip it? And in the Part 2 I want to share what NOT to eat and what the most optimal breakfast should look like. Follow my “Nutri Upgrade” podcast whenever you are listening to your podcasts. 😊 ❤️

🎉 Today, I celebrate another year of life and learning. This is what makes me what I am so far:
37 years of life
21 years of passion for nutrition
12 years of continuous education, research, reading and accumulating knowledge in nutrition science and preventative nutrition
10 years of marriage
9 years completely PCOS-free
7 years of self-development work
7 years of client work
5,5 years of motherhood
2 years of therapy
1,5 years of almost daily gratitude practice
7 months alcohol-free

And I hope there's more to come. In fact, I know I won't stop as there is so much to there to learn in life and this wonderful world we live in. I'm staying humble and open to new horizons and new life-changing information coming my way just as it did before turning my world around many times in the past.

🙏 I
'm thankful for each one of you who has been a part of my journey, whether as a client, a friend, or a follower. Your support and encouragement mean the world to me.

Thank you for being a part of my life. Here's to health, happiness, and embracing the wisdom that each year brings. 🌟🌿

Feeling the pressure? 😓 Your body might be too! Stress doesn’t just wear you down mentally—it can physically deplete essential nutrients your body needs to stay strong. Swipe left to find out which nutrients take a hit during stressful times and the common symptoms of definicencies. Anything you spotted from your own current symptoms? Share in the comments! 👇🏼 😍

Here's one of my favourite ways to boost B vitamins and improve mood and energy. Have you ever heard of nutritional yeast flakes before? Check out this 2-minute article to learn what they are, if they're safe, what's in it for you, which ones to buy, and who should not consume them.

Improve Mood and Reduce Fatigue Naturally A biohack from a nutritionist how to fight fatigue, low mood, low stress tolerance, anxiety and depression.

Remember, self-care isn’t selfish. It’s necessary. And caring for you physical health through fixing your diet is a kind of love story that has multiple positive benefits on many aspects of your life, not just how confident you feel after weight loss (although many people do get to experience a totally different life after such transformation).
👩‍🔬 As a nutritionist, I’m here to remind you that the food you choose has power - the power to change your day, your mood, and your resilience against life’s demands. If you’re looking for ways to transform your eating habits into a self-care routine, I’d love to guide you through it.

📩 DM me for personalized nutrition advice and let’s craft your self-care plan together.

My current healthy comfort food! 🍁🍂🎃
Drop a "+" if you would like me to tell what nutritional yeast is about and why I use it. 😉

A proper healthy nutrition plan that meets your health requirements can truly do wonders for your emotional state and cognitive function. 🙌🏼 The link between what you eat and how you handle life is well established (ever heard of the "gut-brain connection"? It is one of numerous ways!), even some personality traits can be influenced in the most profound way: from mild anxious state to impulsiveness.

For me personally sticking to a healthy diet and saying "no" to unhealthy comfort foods has been a strong additional motivation to stay on track. It is a form of self-care for me now. And the difference and change I have experienced had truly been massive, difficult times became so much more tolerable! And I am now helping other's to do the same. 🙌🏼
If you’re ready to start upgrading your nutrition and your life, DM me to join the waiting list for a personal consultation or the next group workshop. 🔥✉️

Have you ever wondered about these questions? ☝🏼️Is there anything else you were wondering about and would like to have clarified? Let me know in the comments! 👇🏼 😍 🔥 ❤️

Are you waiting for the "perfect moment" to start eating healthy? You are sure you want to do this, but fantasise about this moment being in vague future with no certain set date?
Let me tell you - unless there is certainty, it ain't happening. 🤷🏼‍♀️
The best time always lies the present moment. It can be in the most simple steps like getting healthy groceries ordered for the upcoming week or saying "no" to junk, sugar and alcohol today.
Certainty makes it all happen.

As an experienced nutritionist, I've empowered many clients to kickstart their wellness journey and reclaim their vitality and get into the best body shape. Accountability truly does wonders a d that's one of the other benefits of working with a nuritionist.
Get in touch with me via DM or email about your goals to find out how I can make it happen for you. 😉

I'm here to guide you towards sustainable changes tailored to your unique goals through healthier changes in diet and lifestyle.

Let's make NOW the moment that changes everything! 💪🍏

*t

This post is for anyone who thought that fighting your "sweet tooth" should be done with willpower!

https://www.nutriupgrade.com/post/is-sugar-addiction-all-in-your-head

Is Sugar Addiction All in Your Head? So many health development books I've read said that sugar addiction is 90% psychological or that willpower is all you need and contained other statements that do not work in practice, e.g. weight loss is all about eating less and moving more, which is not that accurate. As a nutritionist who studie...