Integrative Nutrition Health Coach

Integrative Nutrition Health Coach I am a true believer in the power of food as medicine !!

When you eat with the seasons, your food works with your body. Seasonal produce is fresher, more flavorful, and often hi...
10/29/2025

When you eat with the seasons, your food works with your body.

Seasonal produce is fresher, more flavorful, and often higher in nutrients because it’s harvested at its peak.

Plus, it supports local farmers and reduces the environmental cost of long-distance shipping.

As October wraps up, November produce is overflowing with nourishing benefits:

🎃 Pumpkin – supports eye health
🍐 Pears – anti-inflammatory goodness
♥️ Beets – heart healthy heroes
🍒 Cranberries – may help prevent UTIs
🌿 Celery root – boosts bone health
🍝 Spaghetti squash – packed with fiber
🌕 Rutabaga – great for glowing skin
🍎 Apples – rich in prebiotic fiber
🍠 Sweet potatoes – support immune health

Eating seasonally isn’t just sustainable—it helps you align with nature’s rhythm.

Make sure to check out what’s in-season in your region.

SashaG🍁

As the days grow shorter, this Curried Butternut Squash and Red Pepper Soup is the perfect way to embrace fall. It fills...
10/22/2025

As the days grow shorter, this Curried Butternut Squash and Red Pepper Soup is the perfect way to embrace fall.

It fills the kitchen with warm, vibrant aromas and a hint of spice.

The hearty vegetables blend into a silky base that is enriched with coconut milk, and the curried chickpeas add a satisfying crunch.

Enjoy this nourishing, plant-based recipe whenever you need a little warmth on a cool autumn day.

Ingredients4-6 servings

3 cups vegetable broth
1 can (13.5 oz) unsweetened coconut milk
½ cup chickpeas, drained, rinsed, and patted dry
1 medium butternut squash, peeled and diced
2 medium carrots, diced
1 red bell pepper, diced
6 cloves garlic, minced
1 shallot, diced
2 Tbsp olive oil, divided
2 Tbsp cilantro, chopped
1 Tbsp red curry paste
1 tsp curry powder

Directions

Preheat oven to 425°F. On a sheet pan, toss chickpeas with 1 Tbsp olive oil, curry powder and salt and pepper to taste.

Transfer to oven and roast 25 minutes, shaking halfway through, until golden and crisp.

In a large pot, heat remaining 1 Tbsp olive oil over medium-high heat.

Add bell pepper, shallot, and carrot.

Saute 4-5 minutes.

Add butternut squash and cook another 4-5 minutes to brown.

Add garlic and cook 1 minute, until fragrant.

Add curry paste and stir to combine.

Cook 1 minute.

Add broth and bring to a boil. Reduce heat to medium-low, cover, and simmer 15-20 minutes until squash is tender.

Add coconut milk and stir to combine.

Transfer soup to blender or use an immersion blender to blend completely smooth.

Season with salt and pepper to taste.

Garnish with cilantro and crispy chickpeas.

Note: The recipe is extremely versatile and can be easily adapted!

Happy cooking 🥰 ☀️

SashaG
704.619.8840






Mental health care doesn’t always mean self-help books or spa days. Sometimes, it’s the little, free things that make th...
10/21/2025

Mental health care doesn’t always mean self-help books or spa days.

Sometimes, it’s the little, free things that make the biggest difference!

Try to incorporate these into your routine:

☀️ Getting outside
🥗 Eating the rainbow
☕ Making a fun morning brew
🧘‍ Enjoying a guided meditation
📱 Taking a social media break
📚 Learning something new
✅ Checking something off your to-do list
🗓 Planing your next day off
🏃‍ Moving your body
🧺 Decluttering your space

Your brain will thank you 💛
Which little change do you want to try first?

My favorite lentil salad recipe is made with French lentils, cucumber, sun-dried tomatoes, onion, fresh mint and a zippy...
10/21/2025

My favorite lentil salad recipe is made with French lentils, cucumber, sun-dried tomatoes, onion, fresh mint and a zippy lemon dressing.

Super simple to make, and so light and refreshing !

Lentil Salad

Produce

1 English cucumber
1 clove Garlic
1 cup Lentils
3/4 cup Mint, fresh loosely packed leaves
1 Red onion, small
1/2 cup Sun-dried tomatoes

Condiments

1 tsp Dijon mustard
2 tbsp Lemon juice, freshly-squeezed

Baking & Spices

1/4 tsp Black pepper, freshly-cracked
1/2 tsp Sea salt, fine

Oils & Vinegars

3 tbsp Olive oil

INSTRUCTIONS

🌱 lentils.
Combine the lentils in a saucepan with 3 cups of water (or veggie broth) and stir to combine.

Cook over medium-high heat until the broth reaches a simmer.

Then reduce heat to medium-low, cover and maintain the simmer until the lentils are tender, about 20-25 minutes depending on the type of lentils used.

Use a strainer to drain and rinse the lentils in cold water for 1 minute until they are chilled, and set aside.

🌱Mix the dressing.

Meanwhile, as the lentils are cooking, combine all of the lemon dressing ingredients in a small bowl and whisk together until combined.

🌱Combine.

Add the cooked and chilled lentils, cucumber, red onion, mint and sun-dried tomatoes to a large bowl.

Drizzle evenly with the lemon dressing and toss until evenly combined.

🌱Serve.

Enjoy immediately, or refrigerate in a sealed container for up to 3-4 days.

Enjoy 🌱
SashaG
Your Coach
My Guru Diet For Life

🌿 Gift Certificate Policy – Holistic Wellness Center by Bracha 🌿To maintain fairness and transparency for all my valued ...
10/21/2025

🌿 Gift Certificate Policy – Holistic Wellness Center by Bracha 🌿

To maintain fairness and transparency for all my valued clients 💆‍♀️✨

✨ Gift Certificates must be presented at the time of service.
✨ Certificates are non-transferable and cannot be replaced if lost or forgotten.
✨ Certificates hold value toward services only and cannot be redeemed for cash.
✨ Valid for 5 years from the date of purchase unless otherwise stated.
✨ Expired certificates may still be honored as a $50 courtesy credit toward any regular service.
✨ Certificates that have already been redeemed will not be reissued.

Thank you for understanding and respecting these policies.
Your honesty, loyalty, and support help my small business continue to grow with integrity and love. 🌸

📍 Holistic Wellness Center by Bracha – Charlotte, NC
📞 704.619.8840
🔗 BrachaWellness.com

Take Care of Your Brain: The Key to a Healthier, Happier Life!Just like we take care of our physical health, we must pri...
10/09/2025

Take Care of Your Brain: The Key to a Healthier, Happier Life!
Just like we take care of our physical health, we must prioritize our mental well-being. Here are some effective ways to nurture your brain for optimal performance:

1. Stay Physically Active: Regular exercise increases blood flow to the brain and promotes the growth of new neurons. Aim for at least 30 minutes of physical activity most days of the week.

2. Eat a Brain-Healthy Diet: Incorporate foods rich in antioxidants, healthy fats, vitamins, and minerals. Think leafy greens, berries, fish, and nuts.

3. Get Enough Sleep: Sleep is essential for brain health. Aim for 7-9 hours of quality sleep each night to support memory consolidation and emotional regulation.

4. Challenge Your Mind: Engage in activities that stimulate your brain, such as puzzles, reading, or learning a new skill. Continuous learning fosters neuroplasticity.

5. Manage Stress: Chronic stress can harm your brain. Practice mindfulness, meditation, or yoga to reduce stress and improve mental clarity.

6. Stay Socially Connected: Build strong relationships and engage in social activities. Meaningful connections can enhance emotional resilience and cognitive function.

7. Limit Multitasking: Focus on one task at a time to improve concentration and productivity. Multitasking can lead to mental fatigue and decreased efficiency.

8. Practice Gratitude: Regularly reflecting on what you're grateful for can boost your mood and promote a positive mindset.

Taking care of your brain is not just about avoiding problems—it's about enhancing your quality of life and performance. Let's prioritize our mental well-being for a brighter future! 🌟

Kitcheree Este plato viene "pre-digerido" y es excelente para evitar enfermedades y limpieza. Es una comida completa de ...
09/28/2025

Kitcheree

Este plato viene "pre-digerido" y es excelente para evitar enfermedades y limpieza.

Es una comida completa de gran valor proteico y nutritivo. puedes vivir con esta comida y algunas frutas durante años y no faltarte ningún aporte.

En india es ampliamente usada.

Ingredientes

9 tazas de agua.

1 taza de soja verde.

1 taza de arroz basmati o integral

36 tazas de verduras troceadas (zanahorias, calabacín, brócoli, apio, patatas, etc......).

2 cebollas troceadas en cachitos de 2 cms.

1/3 de taza con jengibre pelado y cortado en trozos pequeños.

8 dientes de ajo, en trocitos.

1 cucharadita de cúrcuma.

½ cucharada de pimienta.

1 cucharadita de garam masala.

1/2 cucharada de chiles rojos machacados.

1 cucharada de albahaca dulce.

5 semillas de cardamomo.

Puedes añadir salsa de soja o sal de hierbas

Preparación
Lava bien el arroz y las judías de soja.

Es mejor dejar en remojo las judías durante unas 7 horas antes de cocinarlos o la noche anterior.

Calienta el agua en una olla grande hasta que hierba, cuece las judías de soja durante 20 minutos a fuego medioalto.

después añade el arroz y las verduras y sigue cociendo durante media hora mas.

En una sartén grande añade aceite de oliva y sofríes los trozos de ajo, cebolla y jengibre a fuego medio alto hasta que se dore.

Añade al sofrito el garam masala, la cúrcuma, la pimienta y las guindillas rojas.

Cuando el sofrito este bien hecho, añádelo a la olla de las judías y el arroz y remuévelo frecuentemente para que no se queme.

Añade las hierbas (albahaca, sal) hasta que se haga completamente a fuego mediobajo.

La consistencia debe ser rica, densa y estilo sopa con los ingredientes que se aprecian poco.

The aging you want tomorrow begins with the choices you make today.Every meal is either feeding disease or fighting it. ...
09/24/2025

The aging you want tomorrow begins with the choices you make today.

Every meal is either feeding disease or fighting it. Every workout is either building resilience or allowing decline.

Every night of poor sleep is either healing your brain or damaging it.

Every stress response is either strengthening your system or breaking it down.

Your future self is being created right now - in this moment, with this choice.

The question isn't whether you'll age. It's whether you'll age with vitality, clarity, and independence.
Or with disease, decline, and dependence.

Your biology doesn't care about your excuses. But it responds beautifully to your consistency.

Start today. Your 70-year-old self is counting on the decisions your current self makes

Everyone obsesses over nutrition, and certainly it’s important, but we can’t forget what we feed our head and heart dail...
09/23/2025

Everyone obsesses over nutrition, and certainly it’s important, but we can’t forget what we feed our head and heart daily rewires our biochemistry just as much as food does.

People to journal, practice gratitude, practice self-compassion, and extends compassion to others just as much as peptides, hormone replacement and supplements and food protocols.

It regulates the nervous system, calms stress hormones, lowers inflammation, and even supports gut health-yep, the brain-gut connection is that powerful!

People who stick with these daily rituals heal and optimize their health way faster.

Try it: jot three things you’re grateful for tonight. Your body will thank you!





Make your life your poetry, your way, your style. We all have the rhythm. You just need to start the dance ... ...
09/22/2025

Make your life your poetry, your way, your style.

We all have the rhythm.

You just need to start the dance ...

THE BEST ADVICE It really doesn’t matter how clean you eathow fit you are and how many sacrifices you make for your heal...
09/21/2025

THE BEST ADVICE

It really doesn’t matter how clean you eat
how fit you are and how many sacrifices you make
for your health...

Aside from a few very bad things you can do to your body
like extremes of anything
you will live as long and as healthily
as YOU WILL LIVE.

It’s luck, it’s genes
it’s actually A COMPLETE MYSTERY.

Doctors die from cancer too
athletes drop dead just like that
some people who drink, die young
and some people who don’t, do too.

Perfect people at the perfect, ultimate prime of their life, are taken every day.

Just like that.

It‘s lottery and no one can call it.
No one.

We all have a story of someone who did everything right
yet couldn’t keep their place here on this earth.

I’m not saying do not care for your body
of course not, but the best advice I have come across my friends
is to live.

To laugh, smile, sing, walk, swim, breathe
rest, meditate, enjoy, share, listen, love,
kiss, run, giggle, misbehave, taste, really taste…
all of these things will do your body, your mind
and your soul,
SO MUCH GOOD.

To refuse to swallow bitterness, anger, regret and fear, for they are the poisons we should really watch out for.

Just enjoy your life...

it’s a one time kind of a deal.

SashaG

Address

Charlotte, NC
28226

Opening Hours

Monday 10am - 5pm
Tuesday 10am - 5pm
Wednesday 10am - 5pm
Thursday 10am - 5pm
Friday 10am - 5pm
Sunday 10:30am - 3pm

Telephone

+17046198840

Website

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