Nutrify Me

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01/18/2026

SWAP THIS 🛑 ➡️ FOR THIS ✅
Still using soy sauce every day?
Try coconut aminos instead!
Why make the swap?
✔ Lower sodium (kidney & heart friendly)
✔ No soy, no gluten
✔ Gentler on digestion
✔ Doesn’t spike blood sugar like regular sauces
✔ Naturally rich, slightly sweet umami flavor
Perfect for stir-fries, marinades & bowls 🍜🥗
Your gut, hormones & blood sugar will thank you
🔁 Save this for your next grocery run 🔁









01/16/2026

Low iron and low vitamin B12 often go hand in hand.
If iron supplements aren’t helping, B12 might be missing.
Always look at the full picture, not just one number.

01/07/2026

Surprised that the scale went up after joining the gym—but people keep telling you that you look leaner and more toned? 💪✨
That’s body recomposition at work.
As you strength train, your body builds lean muscle while fat mass reduces and redistributes. Muscle is denser than fat, which means the scale may increase even as your clothes fit better and your body looks more defined.
✨ Moral of the story:
Stop chasing the number on the scale. Start tracking strength, measurements, energy, and how you feel.
Strong > Skinny.
Progress > Scale weight











Cheers to new beginnings! Wishing you a happy, healthy, and prosperous New Year 2026!
01/01/2026

Cheers to new beginnings! Wishing you a happy, healthy, and prosperous New Year 2026!

01/01/2026

Discover gentle stretches that can help ease your lower back pain, especially when it worsens with walking. Download the helpful PDF now by clicking the link in BIO: tr.ee/RsOrWN.

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
📌 Save this
💚 Follow






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
📌 Save this for later
💚 Follow for sustainable weight loss & pain-free movement









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. 💛


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! 🌸

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Coquitlam, BC

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