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Monday 9am - 4:30pm Tuesday 9am - 4:30pm Wednesday 9am - 4:30pm Thursday 9am - 4:30pm Friday 9am - 4:30pm Saturday 9:30am - 4:30pm

Right Nutrition Works

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Surprise, AZ
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/

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.

12/01/2025

When your gut feels sensitive or reactive, you might notice it before you can clearly identify the cause. Perhaps you eat a meal that seems fine at first, but later leaves you feeling bloated. Or you might experience a skin flare-up that doesn't correspond to anything you've eaten. There isn't one solution that works for everyone, but there are strategies to help your body settle, repair, and absorb what it needs without unnecessary discomfort.

1) Begin with warm, soft foods that don’t ask much of you
Slow-cooked root vegetables, squash, white rice, and long-simmered broths provide a quiet structure. They fill you up without overstimulating. These aren’t filler foods; they’re scaffolding, something your system can rely on while it rebuilds.

2) Use proteins that are easy on the gut
Consider poached chicken, soft eggs, or slow-cooked fish. Avoid heavily seasoned or grilled meats for now. Focus on how your body feels afterward, lighter, steadier, and more at ease.

3) Add gut-soothing ingredients in small, consistent ways
Consider trying a splash of cabbage juice before meals or adding fresh aloe to your morning smoothie. You don’t need to incorporate everything at once; a little goes a long way when your gut is already working hard.

4) Pull out common irritants for a stretch of time
Take a break from gluten, alcohol, processed oils, and added sugars, not as a restriction, but as a relief. Allow your gut to rest for a few days and observe how it responds.

5) Include nourishing fats that support repair
Ghee, olive oil, avocado, and coconut milk help maintain steady digestion and improve nutrient absorption.

6) Create a sense of pause at mealtime
Take a seat. Breathe in between bites. Focus solely on your meal. Recovery is easier when your body feels relaxed and unhurried.

11/27/2025

Grateful hearts, full plates, and meaningful moments 🍂

Wishing you a warm and joyful Thanksgiving from Right Nutrition Works. May your day be filled with gratitude, family, and delicious memories.

11/25/2025

Sunday evenings used to come with a kind of background noise I couldn’t turn down. I would feel the week start to close in before it had even begun. Now, I treat this time differently. Not as a final chance to catch up, but as a quiet edge I can soften into.

1. I dim the lights around the house
Instead of going room by room, turning things off, I think of it as setting the tone. Softer lighting helps signal that the momentum of the day is tapering. It’s a subtle shift that helps my system recognize I’m done being on.

2. I make something warm to drink
Usually, an herbal tea. I drink it slowly, often standing in the kitchen without multitasking. It gives me something simple to focus on while the rest of the evening settles around me.

3. I check in without trying to plan
I keep a notebook nearby, but I’m not filling it with tasks. I ask myself what I’m actually needing -- more sleep, more stillness, a little more clarity around the edges. I write down a few guiding thoughts, not as rules but as reference points for the week ahead.

4. I prep one small thing for Monday
Sometimes I clear off my desk. Sometimes I chop vegetables or refill the olive oil bottle. The task isn’t the point. What matters is choosing something that reduces friction for future-me without adding pressure to now-me.

5. I go to bed earlier than I think I should
I’ve learned not to wait until I’m completely spent. I give myself permission to end the day without needing to maximize it. No scrolling, no last-minute replies, no mental bargaining. Just a slow wind-down into rest.

It’s a rhythm I’ve grown into, one that helps me meet the week with more presence and less reactivity. The world moves fast enough. I’ve found that Sunday nights don’t need to.

11/24/2025

When people talk about the microbiome, the focus often jumps to long-term habits - fiber, fermented foods, and prebiotics. But the gut also responds in real time. It can shift within a single day, reflecting what you eat and how your system adapts.

1. Bacterial balance begins to shift.
Changing breakfast from refined carbs to fiber-rich foods doesn’t just affect fullness - it changes which microbes get fed. Some thrive, others wait, and the balance tilts almost immediately.

2. Bloating and gas can fluctuate quickly.
Feeling lighter or more reactive after a meal change isn’t random. Different bacteria create different gases, and as your gut adjusts, those sensations can shift within hours.

3. Stool consistency often follows.
Move from low-fiber to lentils and greens, and your gut might need time to catch up. Texture, frequency, and ease of elimination can all change as your system recalibrates.

4. The gut-brain link feels it too.
Microbial changes influence mood, energy, and appetite. Even small shifts in the gut can create subtle ripples in how you feel.

A single day of eating won’t transform your microbiome - but it does show just how responsive your body is, moment to moment.

11/21/2025

Carbohydrates aren’t the enemy - but your hormones are influenced by how you eat them. When blood sugar spikes too quickly, insulin rises to bring it down, often followed by cortisol. Over time, that back-and-forth can leave your system tired and tense.

Here’s how to eat carbs in a way that supports steady energy and hormone balance:

1. Pair with grounding nutrients.
Combine carbs with protein and fat to slow digestion - like sourdough topped with eggs and avocado instead of jam. The mix steadies blood sugar, energy, and appetite.

2. Time them wisely.
Your body handles carbs best when calm. Eat them after something stabilizing, not during stress. If afternoon cravings hit, it may mean your earlier meals lacked balance.

3. Choose comfort with purpose.
Warm, nourishing carbs like sweet potatoes with ghee or rice with broth calm the nervous system better than processed snacks.

4. Include them at night.
Evening carbs - root veggies, lentils, rice - support melatonin and deeper sleep, especially if anxiety peaks before bed.

Carbs don’t disrupt your hormones when eaten with awareness. The goal isn’t restriction, but rhythm - learning when and how your body feels best using them.

11/20/2025

Your gut remembers what your mind tries to forget.

Unresolved stress and past trauma don’t just affect your emotions, they dysregulate your nervous system and show up as gut issues, bloating, and chronic discomfort.

Healing your digestion requires more than diet changes… it requires nervous system healing too.
Ready to learn how to calm your gut from the inside out?

Check the link in my bio.

11/18/2025

Some nights, sleep feels far off. The lights are low, the room is quiet, but my thoughts are still pacing. It’s not always worry. Sometimes it’s leftover momentum, like an email I didn’t answer, a headline I wish I hadn’t read, or a plan I keep adjusting in my head.
Over time, I’ve learned that what helps isn’t forcing myself to unwind, but meeting my body where it is and gently shifting the pace.

Here’s what that looks like for me:

1. A few slow breaths before anything else
Before I try to reason with my thoughts, I start with breath. A long, slow inhale through my nose, then a longer exhale through my mouth. I’ll do that a few times without trying to “fix” anything. It softens the edge I didn’t realize I was carrying.

2. A light source of warmth
If the room feels cold or I’m restless under the covers, I’ll step into a warm shower. The weight of water, the shift in temperature, the quiet break from screens -- these elements create just enough contrast to mark the transition toward rest.

3. A familiar tea I associate with night
Something herbal, sometimes chamomile. Not because of its properties alone, but because I’ve had it enough times to associate the taste and scent with slowing down. I’ll hold the mug for a while before I even drink it. The warmth helps more than I expect.

4. A return to the body, gently
Instead of wrestling with thoughts, I move my focus to my body. Noticing how the mattress supports my weight, how my jaw feels, whether my shoulders are still bracing. That kind of attention doesn’t eliminate the thoughts, but it changes my relationship to them. They feel less urgent when my body starts to feel safe again.

I don’t always fall asleep quickly. But these rituals shift the tone of the night. They remind my system that it’s okay to slow down, even if my mind hasn’t caught up yet.

11/17/2025

Supportive meals don’t always need recipes. Some of the best gut-friendly combinations happen when you simply assemble what’s already in the fridge. The goal isn’t perfection - it’s pairing a few familiar ingredients your body knows how to handle.

1. Begin with warmth.
Warm, cooked foods digest easily and soothe tension. They give your body a break from doing extra work.

2. Add a hint of bitter or fermented.
A little arugula, sauerkraut, or radish adds sharpness that wakes up digestion. These flavors cue your system to slow down and pay attention.

3. Include fat.
A drizzle of olive oil, a scoop of tahini, or a slice of avocado adds the nourishment your gut needs to repair and regulate.

4. Balance texture.
A mix of creamy and crisp keeps eating sensory and satisfying - like roasted sweet potatoes with pickled onions or salmon in romaine leaves.

You don’t need a full plan, just awareness. These small details turn simple food into steady support.

11/14/2025

Cortisol isn’t the enemy - it’s the hormone that helps you wake, focus, and move through the day with energy. But when its rhythm is off - spiking too high or barely rising - you feel it: fatigue that coffee can’t fix, anxiety without reason, restlessness even after sleep.

One quiet way I support this rhythm is by stepping outside first thing in the morning - barefoot if I can.

1. A few minutes before screens or caffeine.
Sometimes with tea in hand, sometimes still in pajamas. The goal isn’t productivity - just breath, light, and contact with the ground.

2. Letting light reach my eyes.
Facing the sky helps signal to the brain that it’s daytime, syncing cortisol for morning energy and melatonin for nighttime rest.

3. Feeling the air.
Cool or warm, still or breezy - simply noticing resets my nervous system before the noise begins.

4. Leaving the phone inside.
Even five minutes without screens gives my body a gentler start.

It’s simple, but grounding outdoors each morning reminds my system where it is - and that small orientation can shift how the whole day unfolds.

11/13/2025

Most people spend years chasing symptoms… but the real root of chronic illness runs much deeper.

Unresolved trauma, impaired energy production, and autonomic nervous system dysfunction create a cycle that keeps the body stuck in survival mode.

When you address these three core drivers, real healing finally begins.

11/11/2025

When the mornings turn quiet and the chill settles in, I find myself craving something warm I can return to all week. This is the soup I batch on Sundays.

1. The base is slow-simmered bone broth.
Rich in gelatin and collagen, it gives this soup a gentle richness that feels both grounding and restorative. It’s the kind of broth that leaves a soft warmth in your belly, long after the bowl is empty.

2. I start with leeks and garlic in olive oil.
Leeks melt down slowly, sweet and mild, while the garlic gives just enough bite. Both support digestion and bring depth without heaviness.

3. Then come the roots - carrots, sweet potatoes, and squash.
These are the vegetables that don’t rush. They take their time softening and bring natural sweetness, fiber, and the kind of prebiotic support your gut bacteria quietly rely on.

4. I stir in fresh ginger and a pinch of turmeric.
Not for spice, but for warmth. These are the herbs that speak to inflammation in a whisper, not a shout. They tuck into the broth and stay there.

5. A swirl of full-fat coconut milk finishes it.
It softens everything. Adds creaminess without weight. Helps the flavors feel more complete, like the soup exhaled.

I make enough to fill jars in the fridge. That way, when the week gets noisy or my body asks for something gentle, there’s already something waiting.

Address

Surprise, AZ
85374

Opening Hours

Monday	9am - 4:30pm
Tuesday	9am - 4:30pm
Wednesday	9am - 4:30pm
Thursday	9am - 4:30pm
Friday	9am - 4:30pm
Saturday	9:30am - 4:30pm

Telephone

+16235563886

Website

http://www.rightnutritionworks.com/

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