Silvia Alex Nutrition (2026)

19/12/2025

There is a diverse range of foods that support brain health, the ones mentioned are some examples and great options to add to the diet.
Incorporating a variety of foods in your diet is essential to prevent nutrient deficiencies and ensure your brain gets all the nourishment it needs! 🧠😊

02/06/2025

🥑✨ Dive into a creamy blend of avocados and chickpeas with this delightful avocado hummus! Perfect for dipping, spreading, or simply savoring with fresh veggies. Easy to make and packed with flavor, it’s the ultimate healthy snack! 🌿💚

Avocado hummus is not just a delicious dip; it’s a powerhouse of nutrition! Packed with healthy fats from avocados, this creamy blend provides heart-healthy monounsaturated fats that can help lower bad cholesterol levels. The addition of cottage cheese adds a protein boost, making it a satisfying snack or spread. Chickpeas offer a rich source of fiber, promoting digestive health and keeping you feeling full longer.

Garlic brings in its antibacterial properties, while olive oil adds antioxidants that support overall health. The zesty lemon juice enhances flavor and provides vitamin C, vital for immune function. With a sprinkle of herbs and spices, you can customize this dish to your taste while reaping the benefits of their anti-inflammatory properties. Optional tahini adds a nutty flavor and additional nutrients, making this avocado hummus a deliciously healthy choice for any meal or snack!

Enjoy this delicious avocado hummus!🌿🥑

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18/05/2025

Fruit and Vegetables are such an essential part of our diet and have a crucial role in our health and wellbeing! Like I always say… Eat the Rainbow!🌈 The more variety of colors you eat, the more essential nutrients, mineral and vitamins you will supply to your body for optimal function!
The daily recommendation is 7 portions per day = 2 fruits and 5 vegetables. Eating fruits and vegetables offers a wide range of health benefits, including:

Nutrient-Rich: Fruits and vegetables are packed with essential vitamins, minerals, and antioxidants, which are crucial for overall health.

High in Fiber: They are a great source of dietary fiber, which aids digestion, helps maintain a healthy weight, and lowers the risk of chronic diseases.

Low in Calories: Most fruits and vegetables are low in calories, making them an ideal choice for those looking to maintain or lose weight.

Hydration: Many fruits and vegetables have high water content, which helps keep you hydrated.

Disease Prevention: Regular consumption of fruits and vegetables is associated with a lower risk of heart disease, stroke, and certain cancers.

Improved Digestion: The fiber content helps promote regular bowel movements and a healthy gut.

Better Skin Health: Vitamins and antioxidants found in fruits and vegetables can improve skin health and appearance.

Boosted Immune System: Nutrient-dense foods can strengthen the immune system and help the body fight infections.

Enhanced Mood and Mental Health: Some studies suggest that a diet rich in fruits and vegetables may improve mood and reduce the risk of depression.

Variety and Flavor: Eating a wide range of fruits and vegetables adds variety and flavor to meals, making healthy eating enjoyable.

Incorporating a diverse array of fruits and vegetables into your diet can lead to significant long-term health benefits. 💚

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15/05/2025

An easy 3 ingredient recipe for a chocolate spread that you can make at home free from all the additives and preservatives from most of the spreads you can find in supermarket shelves. 🤗

It consists of a chocolate ganache with a different ratio of chocolate to cream to make the perfect consistency to spread. The added protein powder is to add more balance to the recipe, but it can be done without it!

This delicious homemade chocolate spread is not only a treat for your taste buds but also packed with nutritional benefits from its simple ingredients.🤎

Dark Chocolate: Rich in antioxidants, dark chocolate is known to improve heart health, boost mood, and enhance cognitive function. Its lower sugar content compared to milk chocolate makes it a healthier indulgence. I always like to use 70% dark chocolate.

Cream: While cream adds a luscious texture, it also provides essential fats that help with nutrient absorption and support brain health. Opting for heavy cream can add a source of vitamins A and D, contributing to overall well-being.

Protein Powder: Adding protein powder elevates the nutritional profile, helping to build and repair muscles, keep you fuller for longer, and stabilize blood sugar levels. It’s a great way to ensure you’re getting enough protein in your diet, every little bit counts! 😊

Together, these ingredients create a delightful spread that satisfies cravings while offering health benefits. Enjoy this delicious Chocolate spread!😊🤎

11/05/2025

Meal prep magic! ✨

Embracing the art of meal prep! With busy schedules, it’s all too easy to reach for quick, calorie-dense snacks when hunger strikes. That’s why I’m dedicating some time to prepare healthy meals in advance. By planning and prepping, I can ensure I have nutritious options ready to go, making it easier to stick to my health goals.
By planning ahead, you are setting yourself up to avoid those tempting calorie traps and keep your nutrition on track! 🥗💪

I love salads to go because it’s so easy to mix and match, they are so versatile and also easy to prep ahead on the day or even the previous night to have it ready to go in the morning for a nice yummy lunch. Always remember to boost salads with protein to keep the satiety level up, using chicken, tuna, eggs, cheeses, or plant based proteins such as lentils, beans, chickpeas, tofu…. The sky is the limit! 😆 Be creative and with your salads and remember to eat the rainbow! 🌈🤗

01/05/2025

Indulge in a refreshing treat with this creamy Lemon Mousse! 🍋✨
Made with cottage cheese for a protein-packed delight and sweetened with stevia for guilt-free enjoyment, this light and zesty dessert is delicious! A low carb-high protein treat so easy and simple to make! Each portion is a burst of citrus goodness, delivering just the right balance of flavor and nutrition! 😋

The Lemon Mousse offers several benefits that make it a delightful and nutritious dessert choice:

High in Protein: Made with cottage cheese, this mousse is rich in protein, which is essential for muscle repair, growth, and overall body function. It’s a satisfying option for those looking to increase their protein intake.

Low in Calories: With stevia as a sweetener, this recipe keeps the calorie count low, making it a great option for those watching their weight or looking for a healthier dessert alternative.

Rich in Vitamins: The lemon juice and zest provide a good dose of vitamin C, which supports the immune system, skin health, and acts as an antioxidant to fight free radicals.

Hydrating and Refreshing: The citrus flavor of lemon not only refreshes the palate but also helps in hydration, making it a perfect light dessert, especially during warmer months.

Versatile and Easy to Make: This mousse is easy to prepare and can be customized with various toppings like fresh fruit or nuts, allowing for creativity while still being healthy.

Nutritional Values per Portion (4):
- Calories: 109kcal
- Protein: 14g
- Fat: 5g
- Carbohydrates: 5.2g

These values are approximate and can vary based on the specific brands and types of ingredients used.

Enjoy this delicious lemon mousse!🍋💚

27/04/2025

🌈 Eat the Rainbow! A colorful lunch not only delights the eyes but also nourishes the body. Each vibrant hue is packed with essential nutrients that boost your mood, energy, and overall health. So, fill your plate with a spectrum of fruits and veggies and enjoy the delicious benefits! 🍽️✨💚

22/04/2025

These Banana Cottage Cheese Pancakes are not only deliciously fluffy but also packed with protein and fiber, making them a healthy and satisfying breakfast choice. Enjoy them fresh, or freeze for a quick grab and go meal! 🥞 😋

08/04/2025

Have you ever wondered why is so hard to achieve sustainable weight loss!? Well we are creatures of habits and it takes at least two weeks for our brain 🧠 to register or “get used” to a new change in our routine, that’s why those first weeks are essential and the hardest when implementing these weight loss changes! It’s all about will power and it gets easier and easier with time until it’s automatic and you don’t even think about it!! 😊💪

There are many factores that can be affecting your weight loss journey and sometimes a small change in your routine can go a long way and truly make a difference! 🤗💚

Not Sleeping Enough: Prioritize your sleep! A good night’s rest is key to regulating hunger hormones and supporting your weight loss journey.

Not Hydrating Enough: Hydration matters! Staying well-hydrated can help curb cravings and boost metabolism—don’t forget to drink up!

Not Eating Enough Fiber: Get your fiber fix! High-fiber foods keep you full longer, aiding digestion and supporting your weight loss goals.

Adding Too Much Oils to Food: Watch the oil! While healthy fats are important, excessive amounts can add up quickly—balance is essential.”

Not Eating Enough Protein: Fuel with protein! Incorporating enough protein in your meals can help you feel satisfied and maintain muscle while losing fat.

Eating Too Much of High-Calorie Healthy Foods: Healthy doesn’t mean calorie-free! Enjoy nutritious foods, but be mindful of portion sizes to stay on track with weight loss.

Not Enough Physical Activity: Move more! Regular physical activity boosts calorie burn and supports overall health—find ways to stay active every day.

Not Tracking Calorie Intake: Stay accountable! Tracking your calorie intake helps you understand your eating habits and make adjustments for effective weight loss.

Snacks/Meals High in Processed Carbs and Sugar: Choose wisely! Processed carbs and sugary snacks can sabotage your efforts—opt for whole foods for better results.

06/04/2025

Soups are a nutritious and versatile addition to meals. They are packed with vitamins and minerals, hydrating, and often low in calories, making them great for weight management.

With endless variations, soups can cater to any dietary preference, and their high fiber content promotes digestive health. Plus, they’re easy to prepare and perfect for meal prep!

Not only that but they are also a great way to increase your vegetable intake and balance your meals, even a small bowl of soup to accompany you sandwich lunch will provide additional nutrients, vitamins and fiber, providing a great boost to your meals!

Just remember if having a soup on its own to add some protein to it, such as legumes (beans, lentils, chickpeas) or even a boiled egg is delicious.😋

Enjoy the comfort and warmth of a delicious bowl of soup!🍲💚

21/03/2025

Embrace the power of nutrition and transform the way you think about food!
Every meal is not just a chance to satisfy hunger; it’s an opportunity to nourish your body, mind, and spirit. By making intentional choices, we can fuel our health and cultivate a vibrant life.

What healthy habits are you incorporating into your daily routine? Whether it’s choosing whole foods, staying hydrated, or exploring new recipes, every small step counts!💚😊

15/03/2025

Mastering portion control is essential for maintaining a balanced diet and a healthy lifestyle. By being mindful of serving sizes, you can enjoy your favorite foods while preventing overeating, managing weight, and ensuring your body receives the right nutrients!🤗💚

When it comes to portion control for weight loss it can be beneficial for several reasons:

1. Calorie Management: By controlling the amount of food you eat, you can better manage your calorie intake, which is crucial for weight loss. Eating smaller portions helps create a calorie deficit, leading to weight loss over time.

2. Prevents Overeating: Portion control helps prevent the tendency to overeat, especially when faced with large servings. It encourages mindfulness during meals, allowing you to listen to your body’s hunger cues.

3. Balanced Nutrient Intake: By focusing on portion sizes, you can ensure that you’re getting a balanced mix of nutrients without excess calories. This promotes a healthier diet overall.

4. Improved Digestion: Eating smaller portions can aid digestion, as your body has an easier time breaking down and absorbing nutrients from smaller meals.

5. Sustainable Habits: Learning to control portions fosters sustainable eating habits. It teaches you how to enjoy food in moderation, making it easier to maintain weight loss in the long term.

6. Mindful Eating: Portion control encourages mindful eating practices, allowing you to savor and enjoy your meals more fully, which can lead to greater satisfaction and reduced cravings.

Incorporating portion control into your daily routine can be a powerful tool in achieving and maintaining weight loss goals.💚

Silvia Alex Nutrition