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, .

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

28/04/2026

Snacks can be a really tasty way to fuel your body while supporting 👁️

Nutrients that protect your include:
• Antioxidants (fight oxidative )
• Omega-3s (support retinal health + reduce dry eye)
• Vitamin A + carotenoids (support night vision + eye function)
• Healthy fats (help absorb key )

Some of my favorite snack ideas that support eye health include nutrient-rich foods like:
🥜 Walnuts and pumpkin seeds
🥒 Veggies with guacamole
🥚 Hard-boiled eggs and whole grain crackers
🍊 Citrus fruit with a handful of nuts

Adding small, nutrient-dense throughout your day can help support long-term eye health and overall wellness.

Save this list for your next grocery trip 🛒 and follow along ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting for more of my favorite and !

23/04/2026

Snacks aren’t just fillers between meals—they’re an opportunity to support your , too 👁️✨

The key is building snacks with that protect your , like:
• Antioxidants: to fight oxidative
• Omega-3s: to support retinal health and reduce dry eye
• Vitamin A and carotenoids: support eye function
• Healthy fats: help absorb key

Not sure where to start? Here are some of my favorite simple to help support eye health:
🍎 Apple + almond butter
🫐 Berries + dark chocolate
🥕 Carrots + hummus
🥬 Green smoothie (with spinach, berries and chia seeds)

Adding small, nutrient-dense throughout your day can help support long-term eye health and overall wellness.

💌 Save this list for your next grocery trip 🛒 and follow Natalie Ledesma Integrative & Functional Nutrition Consulting for more simple nutrition tips! I’ll be sharing more of my favorite snacks next week.

22/04/2026

Age-related macular degeneration (AMD) is one of the most common causes of —but many people don’t fully understand what it is.

Here’s a simple breakdown 👇

• affects the macula (part of the retina responsible for central vision)
• It can make it harder to read, drive, or recognize faces
• Risk increases with age, oxidative stress, and

The good news?
✅ plays a role in slowing progression.

Diets rich in leafy greens, omega-3s, and have been linked to better outcomes. 🥗

It’s never too early—or too late—to support your .

Natalie Ledesma Integrative & Functional Nutrition Consulting

21/04/2026

Many common aren’t just about —they’re also influenced by lifestyle, including nutrition.

Research shows may help reduce the risk or slow the progression of:
👁️ Age-related macular degeneration ( )
👁️
👁️
👁️ Diabetic retinopathy

A diet rich in and foods helps protect the eyes from oxidative damage—a key driver in many of these conditions. 🔥

While isn’t a cure, it is a powerful tool for prevention and support. Your daily habits matter more than you think.

Follow along for more ways to support your health ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

16/04/2026

What can I say? My kids love , so I’m always looking for new that are family-friendly. 🤩

This recipe is relatively simple and stored well for the next few days to use in school lunches and leftovers.

A high fiber, plant-protein-rich salad option to place atop a bed of greens, add to a sandwich, or however else you choose. 🥗

Make sure to save this lunch for later and if you’re looking for more recipes for better overall , follow along ➡️

⭐️ Smashed Chickpea Salad Recipe ⭐️

Ingredients:
• 1 15-ounce chickpeas, canned, drained and rinsed
• ½ lemon, juiced and zested (for 1 tsp zest)
• 1 tablespoon extra-virgin olive oil
• 2 tablespoons olives, kalamata, pitted and chopped
• ½ cup celery, chopped
• ¼ red onion, chopped
• 1 tablespoon parsley, fresh, chopped
• Himalayan sea salt, to taste
• Black pepper, to taste
• 3 tablespoons sunflower seeds, raw

Instructions:
1. Chop olives, celery, onion, and parsley. Zest and juice lemon.
2. Drain and rinse chickpeas.
3. Add chickpea, lemon juice, 1 teaspoon of zest, and olive oil to a bowl. Using a potato masher or fork, mash chickpeas to a coarse paste.
4. Mix in the chopped ingredients, sunflower seeds, and season to taste.
5. Enjoy on a bed of greens or as a filling for your favorite sandwich [I LOVE using romaine lettuce leaves as a vehicle.] ❤️ 🥬

15/04/2026

If you’re looking to support your , start with your plate! Try adding more of the following:

🥬 Leafy greens (spinach, kale, Swiss chard)
🐟 Fatty fish (salmon, sardines, trout)
🍓 Colorful fruits + veggies (berries, peppers, citrus)
🌰 Nuts + seeds (walnuts, chia, flax)
🌾 Whole grains

These foods are rich in , omega-3s, , and minerals that help protect your eyes from oxidative stress and . Aim for:
✔️ Color
✔️ Variety
✔️ Consistency

Remember: You don’t need a perfect diet, just a balanced one.

💌 Save this list for your next grocery run.

Natalie Ledesma Integrative & Functional Nutrition Consulting

14/04/2026

When it comes to , it’s not just what you eat—it’s which nutrients you’re getting consistently.

Key for healthy vision include:

➡️ Lutein + Zeaxanthin – protect against blue light + oxidative stress
➡️ Omega-3s – support retinal function + reduce dry eye
➡️ Vitamin C – supports blood vessels in the eyes
➡️ Vitamin E – protects against cellular damage
➡️ Zinc – helps transport vitamin A for vision
➡️ Magnesium – supports cellular balance in eye tissues

The best part? These nutrients work together, not in isolation. 🌈 That’s why a diverse, diet matters more than chasing a single “superfood.”

Tomorrow, we’ll be talking about foods to support your eye health, so make sure to follow along! ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

09/04/2026

Flourless Chocolate Peanut Butter Muffins… Do you need more than the name? 😍

A pumpkin, egg, nut butter-based – let’s face it, in my world, that’s intriguing.

In an effort to keep the added sugar minimal, I made these with ¼ cup maple syrup. They worked, but definitely were not very sweet at all. So, for some of you, you may want to do just that.

Others may wish to make the as noted below. 😉

If you want more , follow along Natalie Ledesma Integrative & Functional Nutrition Consulting and make sure to SAVE 🔖 this recipe for your weekend baking!

⭐️ Chocolate Peanut Butter ⭐️

Ingredients:⁠
• 1 egg, beaten at room temperature⁠
• 2 cups peanut butter (or almond butter)⁠
• ½ cup maple syrup⁠
• 1 ½ cups pumpkin puree⁠
• 6 tablespoons unsweetened cocoa powder⁠
• 2 teaspoons baking soda⁠
• 2 teaspoons vanilla extract⁠
• ½ cup dark chocolate chips⁠

Instructions:
1. Preheat oven to 350°F.
2. Spray a muffin tray with cooking spray or line with parchment liners.
3. In a large bowl, combine eggs, peanut butter, maple syrup, pumpkin puree, cocoa powder, baking soda, and vanilla extract. Mix until smooth and creamy.
4. Fold in the chocolate chips. 🍫
5. Fill muffin tins 3/4 full.
6. Bake for 30-35 minutes, until a toothpick, comes out clean.
7. Enjoy! 🤩

08/04/2026

Your isn’t just about genetics or aging—it’s deeply connected to how you eat every day. 👁️✨

A diet rich in , healthy fats, vitamins, and minerals can help protect against common eye conditions like macular degeneration, cataracts, and more.

Think:
🥬 Leafy greens
🐟 Omega-3 rich fish
🍓 Colorful fruits + vegetables
🌰 Nuts + seeds
🌾 Whole grains

A plant-forward, -style way of eating has consistently been shown to support long-term and overall health.

Small, consistent choices ➡️ long-term protection.

Follow along Natalie Ledesma Integrative & Functional Nutrition Consulting for more nutrition tips to support your health from the inside out. 💪

07/04/2026

Chronic is thought to play a role in many chronic diseases, including . ❤️‍🩹

Foods rich in antioxidants and polyphenols may help support the body’s defenses against oxidative stress.

Some examples to add to your diet include:
🍓 Berries
🫒 Olive oil
🥬 Leafy greens
🥜 Nuts and seeds
🐟 Fatty fish

Building meals around a variety of colorful plant foods is one way to support overall health. 🌈 Follow along for more nutrition tips!

02/04/2026

is often celebrated with various chocolates and candies… 🍫🍬 If you want to provide a healthy twist, these will still satisfy your sweet tooth!

SAVE this post 🔖 for later and let me know how this turns out for you! Follow along for more recipes!

Chocolate Walnut 🍫👇️
Makes about 14 truffles

Ingredients:
• 1 cup walnuts
• ½ cup almonds
• ¼ cup cocoa powder
• 1 teaspoon cinnamon
• ¼ teaspoon sea salt
• 8 ounces medjool dates, pitted (about 12 dates)
• Shredded coconut, for rolling
• Pinch of cayenne pepper, optional

Instructions:
1. Place the walnuts, almonds, cocoa powder, cinnamon, and salt in a food processor and process into a fine meal.
2. Add dates, a few at a time, and process for 1-2 minutes, until a ball forms.
3. Roll into tablespoon-sized balls and roll each ball in shredded coconut.
4. Refrigerate or freeze until serving.

01/04/2026

Physical activity supports in many ways. ❤️

Regular movement can help improve circulation, support healthy levels, and influence lipid metabolism.

The good news? It doesn’t require intense . 💪

Walking, strength training, stretching, or cycling can all contribute to cardiovascular health.

Even short movement breaks during the day can add up over time.

Let me know in the comments: what's your favorite way to incorporate movement into your day?

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