Nutrify Me

10/13/2025

✨ lets get this straight :
Weight gain in menopause isn’t about willpower — it’s about biology and hormones.
For far too long, women have been told to “just eat less and move more.” But menopause brings real, measurable changes — in estrogen, insulin sensitivity, muscle mass, and even how our bodies store fat.
It’s not a lack of discipline. It’s a lack of understanding — and a lack of research.
It’s time we start talking about menopause not as a “phase to get through,” but as a stage of life that deserves real medical attention, scientific curiosity, and compassionate support.
Women deserve more — more research, more answers, more respect for what our bodies go through. 💪💫
Here’s to rewriting the menopause narrative — with science, empathy, and empowerment.

09/23/2025

🥪 Samak Rice Sandwich
✅ Makes 2 triangular sandwiches
Ingredients
For Batter (Bread Layer):
Samak rice flour – 1 cup (120g)
Water – as needed for a smooth batter
Sendha namak – ½ tsp
Cumin powder – ½ tsp
Ghee – for greasing
Boiled potato – 1 medium (100g), mashed
Green chili + ginger paste – ½ tsp
Hung curd – 3 tbsp
Fresh coriander – 1 tbsp, chopped

For Filling:
Paneer – thin paneer slices

Method
1. Prepare the Batter
In a bowl, whisk together samak flour, water, salt, and cumin until smooth and free of lumps.
(Consistency: thick dosa batter — should coat the back of a spoon.)
2. Add to batter and mix well -
mashed potato, yogurt, chili-ginger paste, and coriander.
3. Make the Sandwich
Preheat your sandwich maker and lightly grease both plates with ghee.
Pour a thin layer of batter on the bottom plate (just enough to cover).
Place the Paneer slices over this layer.
Pour another thin layer of batter on top to fully cover the filling.
Close the sandwich maker and cook for 4–5 minutes, until golden and crispy.
Carefully remove, cut into triangles, and serve hot with chutney or yogurt dip.
Macros (per sandwich):
Calories: approximately 270
Carbohydrates: 33g
Protein: 9g
Fat: 8g
🔄 Pro Tips for Success
✅ Do not overfill – too much filling will ooze out.
✅ Lightly grease — a brush of ghee creates a crisp, golden exterior.
✅ Experiment with flavours – add grated lauki, spinach, or a pinch of amchur for tang.
✅ For extra crunch – sprinkle a little crushed peanut powder between layers before closing.

09/12/2025

🌱 Your Gut, Your Mood! 🧠💚
Did you know that 90% of your serotonin — the “feel-good” hormone — is made in your gut?
When your gut is happy, your mood stays balanced, energy levels rise, and stress feels easier to handle.
✨ Nourish your gut with:
🥬 Fiber-rich veggies
🍎 Fermented foods
💧 Plenty of water
😴 Good sleep & stress management
Because a healthy gut = a happier YOU! 🌸

09/08/2025

🌿Feeling Grateful & Honoured 🌿
On September 6th, I had the privilege of being invited as a speaker at the Mental Health Forum at Surrey City Hall, beautifully organized by and 💜
I spoke on a topic that’s truly close to my heart – the role of nutrition in supporting mental health. From the gut–brain connection to key nutrients that influence our mood, energy, and emotional resilience, it was an incredible opportunity to share how deeply our food choices impact our overall well-being.
Standing among inspiring voices and a community that truly cares about mental health was humbling. This experience reminded me how important it is to keep having these conversations, to approach mental health holistically, and to support one another with compassion.
So grateful for this platform, this experience, and for everyone who showed up with open minds and open hearts. 💕

09/03/2025

09/01/2025

☀️ Did you know your “sunshine vitamin” is also a brain booster?
Vitamin D acts as a neurosteroid — it helps regulate inflammation in the brain and supports the production of neurotransmitters like serotonin and dopamine. ✨
Low levels of Vitamin D are often linked with low mood, anxiety, and brain fog. Getting enough (through safe sun exposure, food, or supplements if needed) can make a big difference for your mental well-being. 🌿💛
Your mind needs Vitamin D as much as your bones do!

08/27/2025

Perimenopause and Menopause Wellness Coach 😇

08/13/2025

Your body is electric. ⚡
So is the Earth. 🌍
When you walk barefoot on grass, sand, or soil, you’re not just relaxing—you’re recharging.
This simple ritual can:
🌱 Lower stress & cortisol
🌱 Ease inflammation & pain
🌱 Improve mood & mental clarity
🌱 Support deeper sleep

Even 5 minutes can make a difference.
So… shoes off. Toes in the grass.
Let nature work its magic. 🍃


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08/11/2025

Running on no sleep before a big day? Here’s your science-backed morning rescue plan.
The first 30–60 minutes after waking are CRUCIAL for setting your brain and body into “go mode.”
🌞 Step outside & look towards the sun (keep blinking normally) for 15–30 minutes.
☁️ If it’s cloudy or still dark, use a 10,000 lux happy light for the same effect.
💥 This triggers a healthy cortisol boost — your body’s natural wake-up hormone — for sharper focus, better attention & more energy.

💧 Bonus tip: Drink water with electrolytes right after waking. Proper hydration ALSO helps lift cortisol and get your system firing.

Even after a bad night’s sleep, this combo can help you feel alert, present, and ready to crush the day.

07/30/2025

🧠💛 A healthy life is more than just what’s on your plate...

✨ It’s how you speak to yourself – with kindness and compassion.
✨ It’s who you surround yourself with – people who uplift and inspire.
✨ It’s the habits you create – small actions that build long-term change.
✨ It’s how you handle stress – with grace, tools, and self-awareness.
✨ It’s the boundaries you set – protecting your time, energy, and peace.
✨ It’s the content you consume – online and offline, it shapes your mind.

🍃 Wellness is holistic. It’s mind, body & soul.
Let your healthy lifestyle reflect in all areas of your life. 🌿

07/23/2025

🧠 CORTISOL: Friend or Foe? Let’s Break It Down 👇

Cortisol is not the enemy — it’s your body’s natural stress hormone, and it plays a key role in:

✅ Waking you up in the morning
✅ Managing energy levels
✅ Controlling inflammation
✅ Helping you respond to danger

BUT... chronic stress = chronic cortisol, and that’s when problems begin:

⚠️ Belly fat
⚠️ Sugar cravings
⚠️ Poor sleep
⚠️ Hormonal imbalance
⚠️ Anxiety & fatigue

Bottom line?
Cortisol is your friend — until you push it too far.
Balance is everything. 🧘‍♀️

💡Manage your stress
🛌 Prioritize sleep
🥦 Eat balanced meals
🚶‍♀️Move your body
😌 Practice mindfulness

📌 Save this to remind yourself: STRESS MANAGEMENT IS HORMONE HEALTH.

07/15/2025

🪷 Adaptogens 101: Nature’s Stress-Busters 🌿

Feeling wired and tired at the same time? 😵‍💫 You might want to meet Adaptogens — powerful plant compounds that help your body adapt to stress, balance hormones, and support energy.

✨ Think of them as your body’s stress thermostat — whether it’s physical, emotional, or environmental stress, adaptogens help bring you back to center.

🌿 Popular Adaptogens:
▫️ Ashwagandha – Calms anxiety & supports sleep
▫️ Rhodiola – Boosts energy & mental focus
▫️ Holy Basil (Tulsi) – Balances cortisol & mood
▫️ Maca – Supports hormones & libido
▫️ Reishi – Immune strength & better sleep

💡 Best used daily over time for cumulative benefits. Always choose high-quality, organic sources!

📌 Note: Not one-size-fits-all. Speak to a professional before adding them to your routine — especially if pregnant, breastfeeding, or on medication.

🤍 Have you tried any adaptogens before? Share your experience below ⬇️

❤️ ❤️