Culina Health

✶ 100% personal nutrition coaching - online
☻ licensed experts, backed by science
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01/23/2026

Staying hydrated isn’t just a summer priority.

During the winter, cold air and indoor heating can dehydrate you more than you realize.

Try these easy tips to keep your hydration game strong:
🍋 Start your day with a glass of warm lemon water.
🍊 Snack on water-rich winter fruits like oranges and pomegranates.
🫖 Sip herbal teas or broths for a cozy hydration boost.

How do you stay hydrated in winter?

Share your tips below 👇

11/21/2025

4 foods registered dietitian, Shyla, makes sure to eat every day:

🍓 Berries — antioxidants + fiber
🫘 Beans — plant-based protein + gut support
🥚 Eggs — high-quality protein + nutrients
🥬 Greens — vitamins + minerals for energy + hormone balance

Remember it: BBEG

Simple, balanced, and dietitian-approved

What’s one daily staple you swear by?

11/17/2025

Why Culina?

Because lasting change happens when you have the right support, a clear structure, and a plan tailored to you.

Our registered dietitians deliver personalized, evidence-based nutrition guidance that focuses on sustainable results — not quick fixes.

11/15/2025

Spoiler alert!! Snacking between meals can actually support your goals. When done right, it helps manage hunger and maintain steady energy throughout the day.

To maximize fullness and balance blood sugar, aim to pair a carbohydrate with a protein or healthy fat.

Need some snack inspo? Here are a few of our RD ’s favorite balanced pairings.

• 1 slice whole-grain bread + 1–2 tbsp nut butter
• 1–2 Wasa crackers + ¼–⅓ avocado
• 1 cup berries + 4–6 oz low-fat Greek yogurt
• 3 cups light popcorn (like Skinny Pop) + 1 part-skim mozzarella stick
• ¾ cup pineapple + ¼ cup low-fat ricotta cheese
• ½ cup mango + ½ cup low-fat cottage cheese
• 10–12 whole-grain crackers + 1–2 hard-boiled eggs
• 10–12 whole-grain crackers + 2 oz canned tuna or salmon

Balanced snacks = steady energy, fewer cravings, and happier hormones.

11/13/2025

Polycystic O***y Syndrome (PCOS) affects 1 in 10 women, but did you know that nutrition can play a major role in managing its symptoms?

👀 Did You Know?

→ A balanced diet can help manage insulin resistance, a common issue for those with PCOS.
→ Studies show that a diet low in refined sugars and high in fiber can improve hormonal balance.
→ Research indicates that 70% of women with PCOS have insulin resistance, which can lead to weight gain and difficulty losing weight.

Nutrition Tips for PCOS Management

→ Focus on high-fiber foods like leafy greens, legumes, and whole grains to stabilize blood sugar.
→ Include lean proteins like chicken, tofu, and fish to help with satiety and muscle retention.
→ Add anti-inflammatory foods like turmeric, chia seeds, and salmon to help reduce inflammation.

Connect with a Registered Dietitian to help manage your PCOS.

11/11/2025

When life gets busy—with work deadlines, travel, and shifting routines—nutrition is usually the first thing to fall through the cracks.

Instead of aiming for “perfect,” anchor your day with 3 simple habits:

✅ Hydrate before coffee

✅ Add protein to every meal

✅ Include something green daily

Small, consistent choices > all-or-nothing thinking.

11/05/2025

Because sustainable health support is more important than ever. Patients don’t need another quick fix — they need personalized, evidence-based nutrition care that meets them where they are and creates real, lasting change.

At Culina Health, our RDs provide the guidance, accountability, and compassion that help patients build habits that last long after the scale moves.

Here’s to more life-changing wins ahead.

11/03/2025

Looking for a refreshing, feel-good recipe to kickstart your morning and help you take on the day?

’ go-to, RD-approved smoothie bowl ↓

Step 1: Choose your base: this can be cow’s milk or unsweetened plant-based milk (almond, oat, soy, etc).

Step 2: Choose 1-2 fruits: fresh or frozen.

Step 3: Pick your fat source.

Step 4: Pick your protein source.

Step 5: Choose 1-2 veggies: fresh or frozen.

Step 6: Choose 1-2 flavor boosters (this step is optional!).

You can also choose to add a dash of: cocoa powder, turmeric, ginger, mint or matcha green tea powder. Blend for ~10-15 seconds to reach your desired consistency. Pour into a bowl, add toppings of your choice and enjoy.

You can also consider topping your smoothie bowl with: fresh fruit, additional nuts, seeds or a drizzle of nut butter.

Comment below what you’re putting in your smoothie bowl when you try this recipe yourself.

10/24/2025

Apples are loaded with fiber, antioxidants, and vitamin C.

Here are some fun, healthy ways to enjoy your haul this apple-picking season:

🍎 Apple & Peanut Butter: Add a sprinkle of h**p seeds for an omega-3 boost.
🍎 Baked Apple Chips: Crunchy, sweet, and perfect for lunchboxes.
🍎 Cinnamon Apple Yogurt Bowls: Make mornings easier by prepping ahead.
🍎 Slow Cooker Applesauce: Naturally sweeten with maple syrup for a fall treat.

What are your favorite ways to prepare/eat apples during the fall season?

Drop your ideas below 👇

10/17/2025

Trick your taste buds with these treat-yourself Halloween peanut butter cups.

With creamy peanut butter, rich chocolate, and a touch of flaky salt, these are the ultimate homemade treat for Halloween.

Plus, they’re made with heart-healthy fats and low-sugar ingredients, so you can indulge without the sugar overload.

Here’s how did it:

1️⃣ Melt 1 cup of chocolate chips with a teaspoon of avocado oil.
2️⃣ Spoon a bit of melted chocolate into baking cups and freeze for 10 mins.
3️⃣ Add a dollop of no-sugar-added peanut butter to each cup.
4️⃣ Cover with remaining chocolate, sprinkle with flaky salt, and chill for 30 mins.

Perfectly melty, chocolatey, and peanut-buttery with a satisfying crunch, these treats are Halloween and RD-approved.

Read our blog for more on the recipe and for dietitian tips for Halloween treats. Link in the bio.

10/13/2025

According to a recent article by Healthline , only 2% of TikTok diet and nutrition trends are accurate.

Be weary of misinformation when you're surfing your socials.

Swipe for some red flags to look out for when it comes to nutrition advice.

10/09/2025

Baked Chili Lime Salmon is packed with nutrients and looks like it came from a high-end restaurant (but it’s so easy to make!)

Plus, with salmon being rich in omega-3 fatty acids and packed with protein, it's a nutritious choice for any meal.

You’ll need:
✔️ Salmon filets
✔️ Chili powder
✔️ Lime juice
✔️ Olive oil
✔️ Garlic powder
✔️ Salt
✔️ Pepper
✔️ Fresh cilantro (optional)
✔️ Sliced lime (optional)

Cooking Directions:
- Preheat your oven to 400°F (200°C).
- In a small bowl, mix together chili powder, lime juice, olive oil, garlic powder, salt, and pepper to create a marinade.
- Place salmon fillets on a baking sheet lined with parchment paper.
Brush the marinade generously over the salmon filets, ensuring they are evenly coated.
- Bake in the preheated oven for 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
- Garnish with fresh cilantro and sliced lime, if desired.
- Serve hot and enjoy.

What are some other recipe ideas you want to see from us?

Drop them below 👇

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New York, NY
10016

Telephone

+19176471665

Website

https://culinahealth.com/contact

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