Right Nutrition Works

Right Nutrition Works Right Nutrition Works, started by Prajakta Apte - Registered Dietitian/Nutritionist (RDN) help people create healthier lifestyle.

Right Nutrition Works is a privately owned practice founded by Prajakta Apte - Registered Dietitian/Nutritionist (RDN). Right Nutrtion Works works with people of all ages who are conscious about their health and who may struggle with weight loss, weight gain, and knowing how to stick with a healthy lifestyle plan. Prajakta helps her clients learn how to transform their understanding of health and nutrition, so they can be confident and be known as an expert in health and nutrition among their tribe. She does this through a friendly warm understanding approach by customizing your dietary habits and lifestyle for perpetual results. Prajakta sees all her clients in the privacy of her office by appointments and accepts a variety of different medical insurance coverage. It's time to stop struggling and start living! http://www.rightnutritionworks.com/

There are days when my body feels distant, as if I'm floating just above it, watching a list grow and answering messages...
12/22/2025

There are days when my body feels distant, as if I'm floating just above it, watching a list grow and answering messages without truly registering the words.

This is typically when anxiety starts to creep in, like a low-level hum in the background that makes it hard to feel settled.

Here are the somatic tools I rely on in those moments:

1. Walking without a destination
I take a walk not for exercise or cardio but simply to experience the rhythm of my heels hitting the ground, the weight of my arms swinging, and the pressure of my breath mixing with the cool air. Whether on city streets or in my backyard, I focus on noticing the textures around me instead of attempting to control my thoughts.

2. Holding something cold
Whether it's an ice cube, a chilled spoon, or a ceramic mug straight from the fridge, the sensation of cold registers faster than thinking. It brings my awareness back into my hands, grounding me in the present moment where sensation and awareness converge.

3. Pressing my feet into the floor while sitting
Regardless of whether I'm on a couch, in a car, or just waiting in line, I shift my attention to the soles of my feet and gently press down. This reminds my body that it is supported, that there is a foundation beneath me, and that I don’t need to brace myself for impact.

4. Humming softly
When my chest feels tight or my voice feels stuck, I hum just enough to create a gentle vibration that I can feel in my nose, throat, and ribcage. It's less about the sound and more about the resonance, providing internal feedback that is grounding.

5. Naming one internal sensation
I pause and ask myself, "What’s happening in my body right now?" This is not an attempt to fix anything but rather to acknowledge it. I might say, "My stomach feels dense," "There’s heat in my chest," or "My jaw is clenched." Sometimes simply naming the sensation is enough to shift it; other times it remains. Regardless, I reconnect with myself.

When discussions about hormones arise, the focus often remains on physical aspects such as nutrients, blood sugar, ovula...
12/19/2025

When discussions about hormones arise, the focus often remains on physical aspects such as nutrients, blood sugar, ovulation, and sleep. While these factors are significant, there can be deeper disruptions that are quieter and operate in the background, influencing what the body retains and what it releases.

Here are some common issues I've observed, especially when lab results appear normal but symptoms persist.

1. Living in a State of Perceived Urgency
Even if the day doesn’t seem overwhelming, the nervous system may still interpret minor tensions as threats. Rushed breakfasts, unread texts, and the feeling of being behind before work even starts can create a constant low-level alertness that affects cortisol rhythms. Cortisol doesn’t function in isolation; it influences various other hormones as well.

2. Never Really Getting to Exhale
Some individuals go through their day caring for others, solving problems, and consistently saying yes. While they may seem composed and capable, their bodies never fully receive the message that it’s safe to relax. As a result, estrogen levels may remain elevated longer than necessary, or ovulation might be delayed -- not due to a faulty system, but because the body is adapting to perceived stress.

3. The Story of Always Having to Hold It Together
Imbalance can stem not from a lack of energy, but from the pressure to perform. Many feel the need to remain composed and steady for others. This long-term suppression of emotions can lead to internal rigidity, causing the body to tighten around cortisol and insulin signaling. Hormonal cycles may still occur, but they are often accompanied by fatigue, tension, or irritability.

4. A Mismatch Between Pace and Capacity
It’s not just about “doing too much” -- it's also about engaging in activities that no longer feel suitable for the current season of life. Meetings, late nights, and energy demands that once felt manageable may no longer be so.

Most of us don’t realize we’re pushing ourselves through the holiday season until mid-December arrives and the calendar ...
12/18/2025

Most of us don’t realize we’re pushing ourselves through the holiday season until mid-December arrives and the calendar feels more demanding than our bodies can handle. That end-of-year fatigue isn’t just a result of doing too much; it can also stem from doing too much in a way that doesn’t suit our needs.

Here’s how I approach the holidays now to ensure they support me rather than drain me.

1. Anchor the Mornings Before Anything Else Happens
Even ten quiet minutes can change the tone of the day. Whether it’s sitting at the edge of the bed with warm socks and a mug, or standing at the stove while oatmeal cooks, the specifics don’t matter. What’s important is allowing your mind and body to settle before the chaos of the day begins.

2. Block Off Time That Isn’t for Anyone
Not everything needs to be labeled as “self-care” to be valuable. I’ll set aside a few hours on the weekend without any plans. Sometimes, it turns into doing laundry; other times, it’s a leisurely walk. The key is that I don't have to explain where I am or what I’m doing.

3. Keep One Meal Simple and Grounding
Amid days filled with festive dishes and rich foods, I prepare a plain meal for myself the next day -- a bowl of warm rice, perhaps with broth or something steamed.

4. Don’t Overschedule Joyful Activities
As invites accumulate and group chats buzz, I realize that some gatherings nourish me, while others feel obligatory. I’ve learned to decline a few invitations without guilt. I find that one-on-one catch-ups, quiet dinners, or even saying yes to nothing at all allow me to truly enjoy the season.

5. Let Your Senses Decide When It’s Time to Rest
When the lights become too bright or the music begins to grate instead of uplift, these are small but honest signals. I’m learning to pay attention to these cues earlier, rather than waiting for total burnout.

There’s no such thing as a perfectly balanced holiday. However, it’s possible to create one that aligns with what your body and mind can handle.

12/17/2025

Your symptoms aren’t random, they’re signals.

Minerals don’t lie. They tell the story of your stress, energy, hormones, and healing capacity long before things feel “off.”

When you listen to the body instead of silencing it, real healing starts. 🌱

There are weeks when I don’t even open the fridge drawer that I prepped with good intentions. Then, there are weeks when...
12/16/2025

There are weeks when I don’t even open the fridge drawer that I prepped with good intentions. Then, there are weeks when establishing a little routine early on makes meals feel less like a scramble.

This isn’t about being organized; it’s about understanding what helps me feel nourished without the pressure of planning for perfection.

Here’s what that looks like right now:

1. I choose two things I’ll actually eat on autopilot
Not because they’re “high-protein” or gut-friendly. But because I’ve already reached for them on tired evenings or between calls. This week, it’s a root veggie and chicken soup and curry.

2. I prep in layers, not meals
Instead of building full lunches, I think in parts. I roast carrots, toss cooked quinoa with lemon and olive oil, and wash greens, but leave them undressed. These pieces mix easily into whatever else I’m making. And if the week shifts or dinners get moved around, nothing’s wasted. A half-done prep feels more useful than a full plan I never follow.

3. I make one snack that feels grounding
Not a snack board or an elaborate bake. Just something I can grab without thinking that keeps me from spiraling into crackers and coffee at 3 p.m. Sometimes it’s chia pudding with cinnamon and coconut milk. Other weeks, it’s dates stuffed with almond butter and flaky salt. Simple. Familiar. It lets me pause for a moment instead of grazing.

4. I don’t prep when I don’t want to
If Sunday’s full, I'll wait until Monday afternoon. Sometimes it’s while listening to a podcast, other times in silence with the window open. The food still gets made, and I’m less likely to abandon it mid-process.

My version of nourishment prep isn’t visually appealing. It’s half-labeled containers, leftover broth in a jar, and a feeling of steadiness when I open the fridge midweek. That’s enough for me right now.

Most people connect pollution with what they can see or smell, like smoke from a distant wildfire, car exhaust during ru...
12/15/2025

Most people connect pollution with what they can see or smell, like smoke from a distant wildfire, car exhaust during rush hour, or the oppressive feeling of an airless afternoon. You may first notice its effects in your throat or behind your eyes. However, a less obvious impact is how pollution can silently affect your gut.

Long before any noticeable symptoms appear, your digestive system is already reacting.

1) Fine particles make their way inward.
When you breathe in pollutants, they don't remain isolated in your lungs. Instead, they enter your bloodstream and eventually reach your gut, where they interact with the immune cells along the lining. Over time, this can disrupt the microbial balance that helps keep your system stable.

2) Diversity begins to decline.
If you reside in a high-traffic or industrial area, cumulative exposure can lead to a gradual loss of the microbial diversity necessary for digestion, energy production, and immune function. This often results in subtle reactions that lack a clear origin.

3) The effects aren’t always obvious.
The symptoms may present as a scattered mind, disrupted sleep, or inconsistent skin irritation. The gut-brain connection often communicates indirectly, making it more difficult to trace.

4) Food can reorient the system.
Instead of focusing solely on detox protocols, gently incorporate foods that aid in repair. Sulfur-rich vegetables, such as broccoli and mustard greens, should be cooked thoughtfully and dressed simply to reduce burden. Additionally, fibers, fermented foods, and adequate rest provide a gentle structure for support.

Your body can adapt. Providing a little support at the right pace can significantly aid this process.

Hormones play a crucial role in every system of the body, including metabolism, cognition, mood, digestion, and sleep. T...
12/12/2025

Hormones play a crucial role in every system of the body, including metabolism, cognition, mood, digestion, and sleep. This means that even if you have a regular monthly period, it doesn't necessarily indicate hormonal balance.

Here are five reasons why hormonal imbalances can still occur, even when your period is on time:

1. Ovulation may occur, but not optimally.
While ovulation can happen without a strong hormonal response, you might not produce enough progesterone in the second half of your cycle. This can lead to symptoms like fatigue, irritability, mood swings, or difficulty sleeping at night, even if your cycle seems regular.

2. Blood sugar instability might be present between meals.
If you experience mid-morning crashes or crave sweets to function after lunch, it can strain your endocrine system, particularly if estrogen or cortisol levels are fluctuating. This instability may not show up in lab tests, but it will affect how you feel throughout the day.

3. Gut inflammation can hinder hormonal clearance.
Even if your hormones are cycling properly, how they are processed can be impacted by gut health. Symptoms like bloating, constipation, or sluggish digestion can impair the body’s ability to detox excess estrogen or regulate hormone conversion. You might notice recurring skin breakouts or prolonged premenstrual symptoms.

4. Sleep may be fragmented but often overlooked.
Waking up frequently between 2 and 4 a.m. can indicate that your body is in a stress-protective mode. This disruption during the night can affect ovulation signals, thyroid function, and cortisol levels, leading to hormonal support that isn’t fully effective, even if you continue to menstruate.

5. The nervous system may lack the opportunity to reset.
Cortisol interacts with all other hormones, and if your daily routine feels like an unending list of tasks with no recovery, your body may prioritize stress responses over optimal hormonal function. This can manifest as irritability, sensitivity to light or sound, or feeling like your patience has worn thin.

You may not notice it until you’re halfway through a meal, already feeling off. The food isn’t sitting wrong, exactly, i...
12/11/2025

You may not notice it until you’re halfway through a meal, already feeling off. The food isn’t sitting wrong, exactly, it’s just not settling well. You’re still chewing, but your body isn’t quite on board.

For me, the first sign is not mood or muscle tension, but a meal that feels disconnected.

Here’s where I tend to feel it most:

1. When I feel hungry, but nothing sounds good
I find myself opening the fridge five times, only to close it again. During those moments, I don’t try to decide between “eating something light.” Instead, I reach for foods that require no thought: broth I froze last week, leftover lentils, or half an avocado sprinkled with salt. My goal is to stop negotiating with myself and simply nourish myself instead.

2. When I eat and feel wired instead of nourished
I'm not anxious; I’m just alert in an unusual way, as if my body is preparing for a deadline I forgot about. I've learned to add grounding foods after a meal, rather than before, such as a few olives, a piece of sourdough, or anything that feels dense and rich in minerals. This helps remind my system that we’re done eating.

3. When digestion gets “stuck” without real bloating
It’s not pain, just a static sense of fullness. I’ll take a slow walk around the block with a cup of warm fennel water in my hand, not as a ritual, but because the combination of movement and heat usually helps to shift something. If it doesn’t, I’ve learned not to keep pushing at it.

These are simply responses and are subtle in nature. They are not intended to eliminate stress, but to recognize it without adding further friction.

Drainage may sound like a technical term, but it can actually feel quite ordinary, like the gentle nudges you incorporat...
12/09/2025

Drainage may sound like a technical term, but it can actually feel quite ordinary, like the gentle nudges you incorporate into your morning routine or a brief pause during the day. These actions are not grand gestures of self-care; they are simply small, tangible reminders for your body that movement, elimination, and flow are still important.

Here’s what that looks like for me, especially when I’ve been holding onto more than I realized:

1. Skin brushing before the shower
Running a natural bristle brush along my arms, over my ribs, and behind my knees awakens something within me. My skin becomes slightly pink, and my breath shifts in rhythm. There’s a sense of vitality to it that reminds me I’m more than just a head moving through space. It takes only two minutes, but it alters how I feel in the water immediately afterward.

2. Warm lemon water, with a pinch of salt
The salt aids in hydration, while the lemon adds a refreshing brightness without overwhelming my system. I usually enjoy it while standing at the sink, still waking up and allowing the warmth to settle in.

3. Gentle belly massage while lying down
I usually do this before bed, but sometimes I also take a few moments in the mid-afternoon, especially after sitting for long hours. I move my hands in slow circles, mostly in a clockwise direction, starting from the lower right side of my belly and working my way around. It often helps to soften any tension. This is particularly useful if I've been feeling bloated, tense, or subtly bracing myself throughout the day.

4. Rebounding, for two songs, barefoot
Not every day, but when I feel stagnant, bouncing to two songs on a mini trampoline can change the tone of my afternoon. I do it barefoot with my eyes closed, sometimes just gently bouncing in place. My lymphatic system loves it, but even more importantly, my mood shifts. It helps me reconnect with my body in a way that feels easy and natural.

It’s never about the “right” drainage routine. It’s about what feels available, honest, and light enough to do again tomorrow.

Fruit often ends up on our plates in generous handfuls, whether it's sliced, blended, or tossed into a bowl without much...
12/08/2025

Fruit often ends up on our plates in generous handfuls, whether it's sliced, blended, or tossed into a bowl without much consideration. However, when digestion becomes sensitive, the way fruit is combined can have an impact.

This isn't about imposing strict food rules. It's about being aware of how your body reacts when different textures or sugar levels combine too quickly or in an incorrect order.

1) Berries with chia or flax.
Berries tend to move quickly through the digestive tract. However, when combined with chia seeds or ground flaxseed, this speed slows down, which may help with more consistent nutrient absorption. You can try adding this mixture to a bowl of yogurt or gently blending it into a smoothie that you take your time to enjoy.

2) Bananas with nut butter.
Eating a ripe banana by itself can sometimes cause bloating or gas. A spoonful of almond or sunflower seed butter helps alleviate that reaction by introducing protein and fat, which balance the sugar's effect.

3) Papaya with lime and mint.
Papaya's natural enzymes provide gentle support when your stomach feels stretched or overfull. Lime adds a zesty touch while mint soothes, helping the body recognize fullness without discomfort.

4) Melon away from heavier meals.
Melon digests quickly, which can cause it to sit poorly on top of denser foods. Consuming a small serving mid-morning or on an empty stomach usually feels gentler.

5) Apples and stone fruits during flare-ups.
If your digestive system already feels sensitive, raw apples, peaches, or cherries may increase that discomfort. Lightly stewing or baking these fruits can help reduce their impact while still allowing you to enjoy them.

Some food combinations are more beneficial for your body than others. It's not just about restricting certain foods; it's about being mindful and pacing yourself.

There’s no such thing as a perfect breakfast, but there are definitely some tasty combos that help keep you feeling full...
12/02/2025

There’s no such thing as a perfect breakfast, but there are definitely some tasty combos that help keep you feeling full, energized, and balanced throughout the morning.

This is the kind of breakfast I love to whip up when I want to feel good all morning long, especially on busy days when I don’t want to find myself craving snacks by 10 a.m.

Here’s how it comes together most days:

1. A base that doesn’t ask for effort
Hard-boiled eggs from earlier in the week. A scoop of cottage cheese straight from the tub. Chia pudding that’s already set in a jar. These aren’t fancy, but they’re ready when I’m not in the mood to think. They give me protein before I’ve had caffeine, which makes a bigger difference than I used to realize.

2. Fat that feels grounding, not greasy
Some mornings, I enjoy half an avocado sprinkled with flaky salt. Other days, I spread almond butter thinly on seed crackers or mix it into yogurt. Instead of chasing fullness, I pay attention to what helps me slow down in a positive way: a moment of pause in my mouth and a softness in my belly. That’s usually when satiety begins.

3. Something bitter or tangy to wake the system up
Fresh greens drizzled with lemon juice. Arugula added to a breakfast wrap. Sauerkraut served alongside scrambled eggs. These choices aren’t just trendy; they lighten up the meal and help you reconnect with your body. Blood sugar levels benefit from mindfulness, not just from focusing on macronutrients.

4. Fiber that’s already in the house
Leftover sweet potato sprinkled with cinnamon. A spoonful of flaxseed mixed into my oats. I add berries to whatever I'm already eating. I prefer to keep it simple. I notice the difference more in how my energy sustains through lunch rather than how full I feel after eating.

This type of breakfast doesn't require a plan. It consists of a few items that you already have in your fridge, which fit your morning routine and make you feel like you’ve had a meal that truly matters.

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