Natalie Ledesma Integrative & Functional Nutrition Consulting

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Natalie Ledesma Integrative & Functional Nutrition Consulting

Contact information, map and directions, contact form, opening hours, services, ratings, photos, videos and announcements from Natalie Ledesma Integrative & Functional Nutrition Consulting, Nutritionist, Los Angeles, CA.

Utilizing an integrative and functional nutrition approach, I develop practical and client-centered diet and lifestyle plans designed to promote vitality and wellness.

02/19/2026

While we wait for warmer weather, I recommend trying this dish that is filling, warming, and . I found this dish delightful! 😍

I’m less familiar with cooking with , but it was fun to try some new flavors. I served it over cooked butternut squash; it could also be served over rice or greens. 🌱

🔖 Bookmark this for later and make sure to follow along Natalie Ledesma Integrative & Functional Nutrition Consulting for more healthy !

🔥 Spicy Harissa Chickpeas Delight
Adapted from The Recipe of 101.

Ingredients:
Spritz of avocado oil
1 medium onion, thinly sliced
1 teaspoon balsamic vinegar
½ teaspoon salt (divided)
1 tablespoon garlic, mixed
1 teaspoon smoked paprika
2 tablespoons harissa paste or 2 teaspoons harissa powder
½ teaspoon oregano
2 cups greens (Swiss chard, spinach, etc.)
15-ounce can
1 cup coconut milk
Lemon juice, cilantro, black pepper

Directions:
1️⃣ Caramelize onions in oil with 1/4 tsp salt, about 7-9 minutes.
2️⃣ Add vinegar; cook 3 mins.
3️⃣ Add garlic, paprika, harissa, and oregano; cook 1 min.
4️⃣ Add greens, chickpeas, and coconut milk; simmer 8-10 mins.
5️⃣ Adjust seasoning, garnish, and serve warm. Enjoy!

02/18/2026

The hidden driver of = inflammation. 🔥

Heart disease isn’t just about cholesterol. It’s also about chronic inflammation and oxidative .

When your body experiences ongoing :
• Free radicals increase
• Mitochondria (your cells’ energy factories) become damaged
• Arteries become irritated and vulnerable

Your heart has one of the highest energy demands in the body, meaning mitochondrial health is critical for cardiovascular health.

You can lower inflammation by prioritizing:
🥦 Colorful fruits & vegetables
🐟 Omega-3 fats
😴 Quality sleep
🚶‍♀️ Regular movement

Heart health starts at the cellular level. Follow along ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting to learn more about healthy hearts! 💙

02/17/2026

Lipids often get a bad reputation, but they’re essential for life. 🌱

are fats and fat-like substances that play critical roles in your body, including:
• Building cell membranes
• Supporting brain and function
• Providing long-lasting
• Helping absorb fat-soluble (A, D, E, K)

is actually part of this family, and your body needs it to function properly. The real goal isn’t to fear lipids… It’s to understand balance, quality, and how they move through your body.

🫀 Follow along to learn more about ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

02/12/2026

Looking for an easy way to support ? ❤️ 💪 Flax seeds are a powerful plant source of omega-3 fatty acids, which can help support healthy levels and lower ApoB. Adding omega-3 rich foods like flax, chia, h**p seeds, walnuts, and fatty fish regularly is a simple strategy for cardiovascular health.

🌟 Try this heart-healthy 3-Ingredient Everything English Muffin made with flax seeds!

I found this on Instagram and had to try it. It’s a , grain-free, ‘bread’ type of recipe.

Was it as heavy as a brick? Not at all.

Not dry or too dense; I sliced it in half and topped it with egg and vegetables. Simple and tasty.

💩 Note that ground flax can have a laxative-like effect and if you’re not used to eating flax regularly, I would suggest only having a ¼- ½ of this recipe in one sitting.

Get the English muffin recipe below and make sure to SAVE 🔖 this for later!

3-Ingredient Everything English Muffin Recipe 👇️

Ingredients:
➡️ 4 tablespoons ground flax
➡️ 1 egg
➡️ 2/3 teaspoon baking powder
➡️ ½ teaspoon everything spice

Instructions:
1. Mix ingredients together in a shallow container and microwave for 90 seconds.
2. Slice and enjoy!

I share more of my favorite recipes along with health and tips on my profile ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

02/11/2026

When it comes to , a basic cholesterol panel only tells part of the story. ❤️

Advanced markers like ApoB, hsCRP, Homocysteine, and lipoprotein particle size give a deeper look at , cardiovascular risk, and overall metabolic health.

Prevention starts with information, and the right and lifestyle habits can make a powerful difference.

Save this post as your heart health reminder ✅ Don't forget to talk to your doctor about any concerns! ❤️‍🩹

02/10/2026

Heart health is about SO much more than a basic test. ❤️ 💪

A standard panel is helpful, but it only tells part of the story.
If cardiovascular risk is a concern, deeper markers matter too:
• ApoB
• hsCRP ( )
• Homocysteine
• NMR particle size

Your heart health = inflammation + blood sugar + + nutrients + lifestyle.

Over the next few weeks, I'll be breaking down EVERYTHING you need to know about lipids and .

Follow along ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting to learn how to protect your heart ❤️

02/05/2026

Looking for a quick, that's still delicious? 🥬 These Asian Turkey Lettuce Wraps are packed with , fresh veggies, and a deliciously tangy sauce! Perfect for lunch, dinner, or even as an appetizer.

Bonus: They’re and bursting with flavor! 😍 I can't stop making these!

🥬 Asian Turkey Lettuce Wraps 🥬
Recipe adapted from Eat Yourself Skinny

⭐ Ingredients:
1 ½ pounds lean ground turkey or chicken
2 cloves garlic
2 teaspoons fresh ginger, chopped
6 green onions, thinly sliced
1 8-ounce can of sliced water chestnuts, drained and coarsely chopped
3 tablespoons hoisin sauce
2 tablespoons coconut aminos or tamari soy sauce
1 tablespoon rice vinegar
2 teaspoons roasted red chili paste
12 Bibb/butter lettuce leaves
Spritz of avocado oil

⭐ Directions:
1. Heat a large skillet over medium-high heat and spritz with avocado oil. Add turkey, garlic, and ginger to the pan and cook until turkey is browned, about 6 minutes. Stir to crumble.
2. Combine turkey mixture, onions, and water chestnuts in a large bowl, stirring well, and set aside.
3. Meanwhile in a small bowl, whisk together the hoisin, aminos or tamari, rice vinegar, and chili paste and drizzle over the turkey mixture. Toss to coat completely.
4. Add about ¼ cup turkey mixture to each lettuce leaf, serve and enjoy!

Save this for your next meal idea. You’ll definitely want to make these! ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

02/04/2026

Constant can quietly take a toll on your .
Endless scrolling, notifications, and constant information overload can increase stress, disrupt sleep, and make it harder to feel like yourself. 😵‍💫

If your phone is leaving you feeling drained or overwhelmed day after day, consider:
📵 Setting screen-free times (especially mornings and evenings) to intentionally spend time without your phone
📵 Turning off non-essential notifications
📵 Taking intentional breaks from and any other apps that you find yourself always opening
📵 Replacing some screen time with grounding activities like walking, reading, stretching, or connecting with others

Let this post be a reminder that you don’t have to be available or “plugged in” all the time. Your mental health matters. Protect it intentionally. 💚

Do you have any tips or tricks that worked to keep your screen time down? Let me know in the comments. 👇 It may be the trick that works for someone else.

02/03/2026

While plays a powerful role in managing (SAD), pairing it with lifestyle and holistic approaches can create a well-rounded strategy to tackle the winter blues.

My favorite lifestyle hack to feel my best: Prioritize physical activity. 💪

Exercise is a proven mood booster, thanks to its ability to release endorphins—your brain’s natural feel-good chemicals. It also helps regulate stress hormones and improves energy levels.

Aim to daily for better mood regulation and to avoid Seasonal Affective Disorder (SAD)!
➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting
💬 What’s your favorite winter exercise activity? Share in the comments.

01/29/2026

Saying “no” is not selfish — it’s self-care. 💙

Healthy protect your time, energy, and emotional well-being, especially during the winter season when demands can feel even heavier.

You’re allowed to prioritize , nourishment, and peace. Boundaries create space for to grow — and for the quiet, much-needed time to reconnect with yourself. 🧘‍♀️

If saying “no” feels hard, swipe to see simple, respectful ways to politely decline without guilt.

01/27/2026

❄️ If the winter weather has you feeling down, these tips can help to make the days a little brighter. In addition to exercise, daily routines, and staying connected with loved ones, nutrition also ties into the (SAD) equation.

Your diet directly impacts your brain and emotional health. The connection between your gut and brain, known as the gut-brain axis, plays a significant role in regulating mood and mental clarity.

Make sure you’re getting the following essential , especially during the months:
👉 Omega-3 Fatty Acids: These healthy fats are known to support brain function and reduce inflammation, which is often linked to depression.
👉 Vitamin D: Adequate levels of vitamin D are essential for maintaining a positive mood and may help alleviate SAD symptoms.
👉 B Vitamins: Found in whole grains and leafy greens, these nutrients are critical for energy production and neurological health.

By following these tips, you’re helping your body and mind be more resilient to the effects of and other challenges.

What’s your favorite tip to help combat the winter blues? Share in the comments ♥️

01/22/2026

This Roasted Sweet Potato, Quinoa, and Kale Salad Recipe (Adapted from Eat Yourself Skinny) combines delicious and hearty like sweet potato and avocado with a pop of pomegranate—a salad that looks as good as it tastes.

💌 Save this idea to make the next time you’re craving a .

Roasted Sweet Potato, Quinoa and Kale Salad 🍠 🥬 🥗 ✨

A perfect – beautiful, delicious, and hearty.

⭐ Ingredients:
2 medium sweet potatoes, cubed
Spritz of avocado oil
1 tsp. garlic powder
1/2 tsp. onion powder
1/2 tsp. Oregano
1/2 tsp. chipotle chili powder
1/4 cup uncooked quinoa
1/2 cup chicken broth, or you could use veggie broth or even just water
3 cups kale or mixed greens
1/3 cup pomegranate seeds
1 medium avocado

⭐ For the dressing:
1 Tbsp red wine vinegar
1 Tbsp apple cider vinegar
2 Tbsp olive oil
1 tsp. minced shallots
1 Tsp honey
Salt/green herbs

⭐ Instructions:

1. Preheat the oven to 425 degrees F if you don’t own or wish to use an air fryer.

2. Rinse sweet potatoes, chopping them into 1/4 inch cubes. Toss with a spritz of avocado or olive oil, garlic powder, onion powder, oregano and chipotle chili powder until completely coated. Spread sweet potatoes out on a baking sheet in a single layer and roast in the oven for about 30 minutes, flipping them once OR place in an air fryer for 15 minutes, stirring occasionally.

3. While sweet potatoes are roasting, using a mesh strainer, thoroughly rinse the quinoa. Add a 1/2 cup of chicken (or veggie) broth to a small saucepan and add rinsed quinoa. Bring quinoa to a boil, cover and reduce heat and simmer for about 10 minutes. Remove from heat, keeping quinoa covered, and allow it to sit for about 5 minutes then fluff quinoa with a fork.

4. Combine kale, quinoa and pomegranate in a large bowl and toss with dressing. Fold in roasted sweet potatoes, top with avocado. Serve and enjoy!

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Los Angeles, CA

Website

http://www.natalieledesma.com/

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