Nature to Nourish with Rosanna Monteleone

11/16/2025

If you’ve been feeling stuck — exhausted, bloated, or unmotivated — your adrenals might be asking for support.

If you’ve been feeling exhausted but can’t seem to slow down, or feeling lost with little ambition, waking up groggy, craving salt or sweets, or feeling “wired but tired” at night… your body might be telling you something deeper.

Let’s talk about what’s really happening inside your body when stress piles up — and how you can start to restore balance again.

Ideally the body should be able to alternate between your rest and digest system, which is your parasympathetic system and your fight or flight response known as your sympathetic nervous system.

Life is full of stressors and being able to regulate between the two stages is important.

1. Take time away from hustle and bustle to notice and reflect how you’re feeling.
2. True rest is profoundly healing—what are your symptoms telling you—take notice when to truly rest and not doom scroll, when you need to refuel and hydrate properly.
3 Your body wants to rebalance it just needs you to notice and support your needs to reset.
4. Your business is most likely keeping you from noticing what your body really needs. Sometime we are just living on stress hormones.

🧠 How does that look in your body? I did not recognize my signs and just thought I was a hardworking momma working to do it all and always kept busy!

Every time you face a stressful situation — even the everyday kind like rushing through your morning, juggling work and family, or not sleeping well — your body releases adrenaline and cortisol.

Through HTMA mineral testing and personalized nutrition, I’ll help you understand where your stress has left an imprint and how to rebuild from the inside out.

I love supporting women and helping them recognize their stress patterns and how to support the body.

Message me to connect or check out some of my links to follow me. I share a bunch of helpful information to my VIP email list.

11/14/2025

If you have been feeling wired, bloated, tired, or “on edge,” here’s a gentle reminder:

Sometimes the most powerful healing tools are the simplest ones — your breath + your presence.

When you slow down enough to pause before you eat, take a few calming breaths, or notice one thing you feel grateful for… you’re giving your body a double dose of stress relief.

✨ You shift out of fight-or-flight
✨ You open up digestion
✨ You support your adrenals
✨ You calm that wired-but-tired nervous system

And this matters — a lot.

Because when your body is in “go, go, go” mode all day, it doesn’t matter how healthy you eat or how many supplements you take… your digestion, hormones, and energy will still struggle to keep up.

But when you:
🌿 Take 3 deep breaths before your meal
🌿 Gratitude walks with breathe-work and movement
🌿 Check in with your body instead of pushing through
🌿 Find one small thing to feel grateful for

…your system softens. Your gut relaxes. Your blood sugar steadies.
And you start to heal from the inside out.

Your health journey doesn’t move forward because you do everything perfectly — it moves forward because you learn to notice, to pause, to let go, and to breathe.

Start there. Your body will meet you halfway.

If you need support calming the bloating, fatigue, or that dysregulated nervous system, I’m here — just message me and we’ll take the next step together.

11/13/2025

Minerals meet real food — balanced energy made simple.

Here’s a chicken salad your adrenals will 🧡

This bowl is loaded with mineral-rich ingredients your body is likely begging for (especially if you’re stressed, bloated, exhausted, or dealing with high fasting glucose):

🍗 Chicken → high-quality protein to support steady glucose and fewer cravings
🍎 Apples → antioxidants + fiber to support digestion and a happy microbiome
🌴 Dates → natural sweetness with potassium to support hydration + muscle & nerve function
🧅 Red onion → prebiotics for gut balance
🥛 Greek yogurt → protein + calcium to nourish metabolism
🥑 Avocado Mayo ->healthy fats to keep blood sugar stable
🧂 Sea salt → trace minerals + sodium to support adrenal function & electrolyte balance

This is EASY It’s delicious. And it’s the kind of balanced meal that helps calm bloating, reduce cravings, and support hormone health — especially if you’re feeling tired, wired, or stuck.

Ingredients:
• 3 medium cooked chicken, shredded or chopped
• 1 small apple, diced
• 6-7 dates, chopped
• 2–3 tbsp red onion, finely diced
• 3 tbsp mayo (your fave clean brand)
• 4-6 tbsp plain Greek yogurt and more to make creamy
• Juice of ½ lemon or a tsp of dijon mustard (optional)
• Sea salt + black pepper to taste
• Optional: celery, walnuts, or fresh herbs

How to make it:
1. Add chicken, apples, dates, red onion, and a to a bowl.
2. Stir in mayo, Greek yogurt, and lemon juice.
3. Add lots of sea salt (hello trace minerals + adrenal support) and black pepper.
4. Mix until creamy and well combined.
5. Serve with lettuce wraps, sourdough bread or over greens.

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11/11/2025

My favorite company is having their amazing yearly sale on collagen and protein powders plus so much more. Use the link in comments and add code ROSANNA10 for an additional 10% off

11/09/2025

Your 12 digestion habits tips don’t have to look perfect — 💛 💛 Small, consistent changes make a big difference in bloating, energy, and regularity.

✨ Bonus tip: Stop snacking all day long!

Constant grazing keeps your digestion “on” 24/7 — your gut needs rest between meals to properly break down food and rebalance blood sugar.

These 12 daily habits are a roadmap for better digestion & gut health 👇

But remember — everyone’s healing journey looks a little different.

What helps one person might look totally different for someone else.

Start with a few foundational habits:
✨ Slow down and chew your food well
✨ Eat without distractions
✨ Focus on protein-rich, balanced meals
✨ Take short walks after eating
✨ Limit constant snacking so your digestion can rest

When you layer in even one or two of these consistently — your body starts to respond.

If you’re feeling constantly bloated, foggy, can’t lose weight, or find yourself cutting out more and more foods, it’s time to dig deeper — not restrict harder.

There’s a reason your digestion feels off, and it starts with understanding your mineral balance, stress load, and metabolic type.

💬 Reach out if you’re ready for a personalized plan that meets your body where it’s at — not where someone else’s is.

Your healing starts with clarity, not more confusion.

Here to help you nourish & restore from the inside out 🤍

11/04/2025

Seasonal eating isn’t just for farmers’ market foodies 🍁

It’s one of the most nutrient-dense, grounding, and budget-friendly ways to support your body — especially during times of transition, stress, and colder weather.

In fall, your body naturally starts craving:

🧡 Warm, grounding meals that support digestion, keep blood sugar steady, and curb sugar cravings
🍂 Mineral-rich foods that nourish hormones, support your thyroid, and build immune resilience
🥘 Root vegetables + slow-cooked meals packed with fiber for the microbiome, potassium for cellular hydration, and phytonutrients for detox support

And here’s the good news:

You don’t need to overhaul your entire routine or cut everything you love.

You just need to learn how to build your plate with what’s in season — what your body is already asking for.

Want to simplify your meal planning and support gut health, hormone repair, mineral balance, and steady all-day energy this fall? Book a discovery call today.

Let’s make nourishment feel natural again.

Your body thrives with rhythm, minerals, and real food. 🍂🌿

11/03/2025

Why do you feel “stuck” on your wellness journey… even when you’re eating healthy and moving your body? 🧠✨

Because habits you don’t even realize you’re doing can quietly pull you backward:

☁️ Skimping on sleep (hello, anxious thoughts + carb cravings)
🏠 Not getting outside or sunlight to support your mitochondria (your energy factories!)
🌀 Living in rumination and worry instead of awareness
📱 Constant stressors + burdened schedules you’ve normalized
🚫 Lack of connection to your body’s cues

These aren’t “small things” — they directly impact your metabolism, minerals, stress hormones, digestion, and energy.

Healthy eating matters.
Movement matters.

But if you’ve been stuck for months… these habits are the hidden roadblocks.

The real secret? 👉 Your wellness journey doesn’t have a start or finish line. It’s a relationship you nurture daily. Small shifts = BIG impact on how you feel.

You deserve clarity, energy, confidence in your clothes, and steady blood sugar — without restriction or overthinking.

Ready to uplevel the habits behind the habits? 💛
Drop BALANCE below and I’ll send you my foundational mineral + metabolism (cortisol rescue) support guide.

Here to help you nourish & restore from the inside out.

10/15/2025

Kitchen taste test.

This protein-packed bread that still gives bread vibes without the flour.

Ingredients:
1 can tuna (drained)
1 eggs
1/2 tsp baking powder

Blend until smooth, pour into a greased dish, and air fry at 180°C (350°F) for 15 mins (or until a toothpick comes out clean or convection oven for 25 ish minutes- until toothpick comes out clean.

NOTE: Above was MY small changes: so the original recipe called for two eggs and two cans of tuna and a teaspoon of baking soda. I🤨 was not sure how this would turn out and did not want to waste two cans of tuna fish, lol but still wanted to try the recipe using half the amount. I used my immersion blender to blend the ingredients. I added Everything But the Bagel spices.

I cooked in the convection oven for about 28 minutes and I still got a fluffy delicious roll!

💯worth it!
For sure worth it and I will make again!
Great for sandwiches or toast (cream cheese would be nice in here too!

10/13/2025