http://rossananutritionandlifestylecoaching.com/

Rossana Guimaraes Health and Fitness, Charleston, SC (2025)

11/27/2025

Today my heart feels extra full.
I’m so grateful for my family — the people who make every day brighter, who support me, challenge me, and remind me of what truly matters.

And I’m deeply grateful for you — my clients, my friends, my community here.
Thank you for trusting me, for showing up for yourselves, and for letting me be part of your health journey. You inspire me every single day.

Wishing you a day filled with warmth, connection, good food, and moments that make you smile.
May your Thanksgiving be gentle, joyful, and full of gratitude. 🤎🍂

11/26/2025

🇧🇷“Vou começar em janeiro.” Quantas vezes você já disse isso desde que se mudou pros Estados Unidos? Mas e se você começasse agora?

Janeiro nos EUA não é mais leve. É frio, rotina cheia e zero espaço pra criar novos hábitos. Começar agora te coloca na frente. As festas daqui duram alguns dias, mas o resto de dezembro é rotina normal. Se você organiza a alimentação nesses dias, nada te derruba.

E tem o ciclo que te prende. Todo ano a mesma promessa, mas nada muda porque você sempre espera janeiro. Quando você começa agora, tudo muda: as festas ficam mais leves e o próximo ano chega diferente.

Janeiro não tem poder mágico. Quem muda é você. Se quer passar dezembro sem culpa e entrar no próximo ano organizada e bem consigo mesma, me chama no direct ou agenda pelo link da bio. 🇺🇸“I’ll start in January.”
How many times have you said that since moving to the United States?
But what if you started now?

January in the U.S. isn’t any easier. It’s cold, busy, and there’s almost no space to build new habits. Starting now puts you ahead. The holidays here last only a few days — the rest of December is normal routine. If you organize your eating on those days, nothing can throw you off.

And there’s the cycle that keeps you stuck. Every year the same promise, but nothing changes because you keep waiting for January. When you start now, everything shifts: the holidays feel lighter, and the new year arrives differently.

January has no magical power. You are the one who creates change.
If you want to get through December without guilt and enter the new year organized and feeling good about yourself, send me a DM or book your session through the link in my bio.

11/19/2025

Errors comuns quando pensamos só na balança!

11/18/2025

🇺🇸Do you rely only on the scale to track your weight loss?

Watch out!

Total body weight includes fat, muscle, water, bones, and organs.

So, when the scale drops, it doesn’t always mean you’ve lost fat.

Sometimes, it’s just water or lean mass that’s gone.

For example, if the loss was quick... you probably lost water and glycogen (energy stored in your muscles).

This happens in very restrictive diets or when you cut carbs.

The scale may change, but your body composition might not improve.

With fat loss, it’s different.

It involves a smart calorie deficit + training + sleep + consistency.

How can you tell if you’re losing fat?

- Reduction in measurements (waist, abdomen, hips)

- Looser clothes

- Increased strength and energy

- Body composition assessment with bioimpedance

Share this with those who need to stop relying solely on the scale!

11/15/2025

🇧🇷 Você não quer só emagrecer.

Quer se sentir bem.

Quer ter energia, confiança e leveza no dia a dia, mesmo com a correria da vida nos EUA.

O número na balança é só consequência. O que você busca é qualidade de vida: acordar disposta, vestir o que quiser, sair sem se esconder, se alimentar com prazer.

Com o plano certo, você não precisa escolher entre saúde e rotina.

Dá pra ter os dois, com equilíbrio, estratégia e comida de verdade.

📩 Me chama no direct e vamos cuidar da sua alimentação pra que ela funcione *aqui*, na sua rotina americana, e te traga o resultado que você quer de forma leve e real.

11/14/2025

❄️ No frio a fome aumenta — mas dá pra controlar!
Café da manhã rico em proteína e fibras mantém sua energia estável e evita aquele ataque à comida no meio da manhã.

✨ Minhas duas opções favoritas:
🥚 Ovo mexido com espinafre
🥑 Torrada integral com abacate + ovo

Por quê funciona?
✔️ Proteína e gorduras boas aumentam a saciedade
✔️ Evitam picos de fome
✔️ Ajudam no controle de peso durante a perimenopausa

👉 Salve para lembrar amanhã cedo!

11/12/2025

🇺🇸Soup Season: Your Warm & Nourishing Winter Ally 🍲

When the temperature drops, nothing hits the spot like a comforting bowl of soup — warm, satisfying, and packed with nutrients!

Why add soup to your winter menu?
Besides keeping you cozy, soup can:
✅ Support weight management
✅ Aid digestion
✅ Boost your veggie intake
✅ Make healthy eating easier on busy cold days

The secret is balance.
Soup doesn’t have to mean “diet food.” With the right mix of ingredients, it can be light, filling, and high in protein — key for maintaining muscle mass even in the colder months.

Here are three delicious, nutrient-packed options to try:

🥣 1. Chicken & Veggie Soup
Made with chayote, carrots, zucchini, onion, garlic, and shredded chicken.
✅ High in fiber and lean protein
≈ 45 kcal per 100g

🎃 2. Creamy Pumpkin Soup with Braised Beef
Blended kabocha squash, onion, garlic, and tender pieces of beef.
✅ A great combo of complex carbs and quality protein
≈ 70 kcal per 100g

🌿 3. Pea Soup with Chopped Boiled Egg
Blended cooked peas with garlic and onion, topped with boiled egg.
✅ Rich in plant-based iron and egg protein
≈ 60 kcal per 100g

Pro tip:
Use natural spices like turmeric, ginger, or black pepper to boost flavor and add a thermogenic effect.
Skip the excess salt, heavy cream, or fatty cheeses — your body (and taste buds) will thank you!

💛 Save this post for your next cozy night in — and share it with a friend who loves a good winter soup!

11/11/2025

❄️ Why You Feel Hungrier When It’s Cold

🥶 Ever notice your appetite goes up when the weather cools down?
It’s not just in your head! Your body burns more energy to stay warm — which naturally makes you crave more food, especially those cozy, comfort meals.

But here’s the good news — you can stay warm without overdoing it!
✨ Warm up with nourishing soups and stews
✨ Include protein at every meal to stay satisfied
✨ Sip on tea or warm water throughout the day
✨ And if you want something sweet, go for mindful treats — like 70% dark chocolate or a fruit fondue 🍓

💛 The cold might boost your appetite,
but it’s also a beautiful reminder to slow down, nourish yourself, and care for your body with intention and joy.

👉 Save this post for the next chilly day,
and tell me in the comments — what’s your favorite cozy comfort food? ☕🍲

11/10/2025

Soup Season: Your Winter Ally for Warmth & Nutrition!
Discover the benefits and 3 light, protein-packed, low-calorie soup recipes 🍲✨

Why have soup in the winter?
Besides warming you up, soup can:
✅ Support weight control
✅ Improve digestion
✅ Help you eat more veggies
✅ Be an easy way to stay healthy on cold days

The secret is balance!
Soup doesn’t have to mean “diet food.” With the right mix of ingredients, it can be light, nourishing, and rich in protein — essential to maintain muscle mass even in the colder months.

Let’s get to the recipes 👇

🥣 Veggie & Shredded Chicken Soup
Base: chayote, carrot, zucchini, onion, garlic, and shredded cooked chicken
High in fiber and lean protein
Calories (100g): 45 kcal

🍲 Pumpkin Cream with Stewed Beef
Base: kabocha pumpkin purée, onion, garlic, and chunks of pressure-cooked beef
A perfect combo of low-glycemic carbs and quality protein
Calories (100g): 70 kcal

🥗 Split Pea Cream with Chopped Boiled Egg
Base: cooked and blended split peas, garlic, onion, and chopped boiled eggs on top
Plant-based iron + protein from eggs
Calories (100g): 60 kcal

Golden tip! ✨
Add natural seasonings like turmeric, ginger, or black pepper to boost both flavor and metabolism.
Avoid excess salt, heavy cream, or fatty cheeses.

Did you like these ideas?
Save this post for later and make your soups with conscious nutrition and comfort!
And don’t forget to share with someone who loves a cozy bowl of soup in the cold! 🧡🍵

11/07/2025

🇺🇸You’re following everything perfectly…
then the weekend hits: dinner out, birthday, happy hour 🥂

And you go.
Because you don’t want to be “boring.”
Because everyone’s going.
Because “one time won’t hurt.”

You eat. You drink. And before you know it… it feels off track 😓

Here’s the truth: a healthy weight-loss mindset is about choosing what fits YOUR moment. ✅
Not every invitation needs a yes. Some you enjoy, some you skip.

Another key: hunger vs. desire.
Are you really hungry… or bored, anxious, or influenced by others? 🤔

One slice of cake doesn’t mean the day is ruined. 🍰
One slip-up doesn’t erase progress.

💛 Mindset first. Not willpower.
Change your thoughts, and your body will follow.
🇧🇷Você já teve aquele momento: tá seguindo tudo certinho, aí chega o fim de semana e vem o convite. Jantar fora, Aniversário, Happy hour….

E você vai. Porque não quer ser chata. Porque todo mundo vai. Porque “uma vez não faz mal”. E come. E bebe. E quando percebe, desregulou tudo.

Mas olha, mentalidade de emagrecimento é justamente saber quando recusar. Não por obrigação. Mas porque você entende que aquilo não cabe no seu momento agora. E tá tudo bem.

Não é sobre virar antissocial. É sobre escolher. Tem convite que vale a pena ir e se permitir. Tem convite que você só vai por pressão social. E esses você pode recusar.

Tem outro ponto: distinguir fome de vontade. Você abre a geladeira porque tá com fome? Ou porque tá procurando alguma coisa pra fazer? Porque tá ansiosa? Porque viu alguém comendo e deu vontade?

Comer quando não tem fome é o que mais atrapalha. Porque você come sem perceber quanto comeu. Come rápido. Come além do que o corpo pedia.

E tem a questão do tudo ou nada. Você acha que se comeu uma fatia de bolo, já pode comer três. Que se saiu da dieta, o dia já era. Mas não é assim. Você pode comer um pedaço e parar. Pode ter um deslize e voltar na próxima refeição.

Emagrecer não é sobre nunca errar. É sobre não deixar o erro virar desculpa pra desistir. E isso é mentalidade. Não é força de vontade. É forma de pensar.

Quando você muda a cabeça, o corpo segue. Mas se você só muda a comida sem mudar o pensamento, você não aguenta.

Rossana Guimaraes Health and Fitness

11/27/2025

11/26/2025

11/19/2025

11/18/2025

11/15/2025

11/14/2025

11/12/2025

11/11/2025

11/10/2025

11/07/2025

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