Nutrify Me

12/23/2025

Vegetables and Fruits ARE carbs — and that’s exactly why they’re powerful 🌱
Carbs aren’t the problem.
Refined, fiber-less carbs eaten without balance are.
Vegetables. & Fruits are:
✔️ Slow-digesting
✔️ Blood-sugar friendly
✔️ Hormone-supportive
✔️ Weight-loss friendly
If you’ve been avoiding carbs and still struggling with energy, cravings, or fat loss —
this might be your missing piece.
💬 Comment “CARBS” if you want me to explain how to balance them properly
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12/21/2025

Lower back pain while walking? Read this 👇
If your pain is:
✔️ On one side
✔️ Dull or throbbing
✔️ Worse with walking or standing
It’s very often SI joint or glute-related, not a spine issue.
This happens a lot in women due to:
• Weak glute stabilizers
• Tight hip flexors
• Hormonal changes that affect joints & recovery
• Dehydration or low magnesium
👉 Walking is healthy — but pain is a signal, not something to ignore.
Support your body with:
✔️ Proper recovery
✔️ Strength + mobility (not just cardio)
✔️ Nutrition that reduces inflammation
💬 Comment “BACK” if you want gentle stretches that actually help
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12/18/2025

The holidays don’t need an “all or nothing” mindset 🎄
Eat mindfully, move daily, enjoy guilt-free — and get back to routine without punishment.
That’s real sustainable health

12/10/2025

If you’re eating well, hitting workouts, and still not seeing progress… the missing piece might be NEAT — Non-Exercise Activity Thermogenesis.
This is the calories you burn through everyday movement — walking, cooking, fidgeting, cleaning, standing, taking stairs, grocery shopping…
And it actually contributes more to your daily calorie burn than your workouts.
When NEAT drops (especially during stressful, busy, or tired seasons), weight loss slows down—even if your workouts stay consistent.
Easy ways to increase NEAT:
• Aim for 8–10K steps daily
• Walk during phone calls
• Take the stairs instead of the elevator
• Do small household chores throughout the day
• Set a “stand up & move” reminder every hour
• Walk 5–10 minutes after meals
Small movements ➜ big impact on metabolism.
Your weight loss might just need more daily movement, not more gym time. 👣

12/03/2025

Why Your Skin Feels so Itchy in Perimenopause & Menopause
If you’ve been dealing with sudden itchiness, tingling, or “crawling skin” — you’re *not imagining it*. Hormonal shifts can affect your skin more than you think. Here’s why:

💧 **Low Estrogen & Progesterone**
These hormones help keep your skin hydrated and plump. When they drop, your skin becomes drier and more sensitive.

🌸 **Increased Histamines**
Lower estrogen can dysregulate mast cells → leading to more histamine release → causing itchiness, flushing, and allergies.

🔥 **Higher Cortisol**
Stress hormones spike more easily during this phase, weakening your skin barrier and increasing irritation.

⚡ **Inflammation Rises**
Hormonal imbalance triggers systemic inflammation, which can worsen eczema, dryness, and itchy patches.

💗 **What You Can Do:**
✔️ Add omega-3s (salmon, chia, flaxseed)
✔️ Prioritize hydration + electrolytes
✔️ Switch to gentle, fragrance-free skincare
✔️ Add magnesium, vitamin C, & vitamin E
✔️ Reduce stress with breathwork, yoga, or a slow walk
✔️ Support estrogen naturally with flaxseeds, sesame seeds, leafy greens
✔️ Keep showers short + lukewarm, not hot
✔️ Try anti-histamine foods (ginger, turmeric, quercetin)

Your body is changing — not failing. With the right support, your skin can feel calm again. 💛

11/26/2025

“Why do I feel anxious, forgetful, or emotional for no reason?”
If you’re in perimenopause or menopause, this might sound familiar — and it’s NOT “in your head.”
Your estrogen and progesterone are changing, and your brain feels it first.
The result? Mood swings, low motivation, irritability, overwhelm, and even sadness.
But with the right nourishment and daily habits, your mind can feel safe + supported again.
💗 8 Gentle Ways to Support Yourself Through Menopause

1. **Nourish Hormones:** Include healthy fats, greens, flaxseeds & sesame for balance.
2. **Support Your Liver:** Lemon water, dandelion tea & bitter greens help process hormones.
3. **Smart Supplements:** Magnesium, B-complex, omega-3s & ashwagandha ease mood + fatigue.
4. **Essential Oils:** Clary sage for hormones, lavender for sleep, peppermint for hot flashes.
5. **Calm Your Nervous System:** Slow movement, breathwork, rest & less caffeine.
6. **Keep Rhythms Steady:** Consistent sleep, meals & movement reduce stress hormones.
7. **Balance Blood Sugar:** Balanced meals prevent mood crashes.
8. **Hydrate Well:** Herbal teas, broths & electrolytes support energy, skin & calm.
Save this reel for later and send it to a friend going through the same. ✨

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!