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Living Libra

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Nutritional Therapy Consultant services - supporting health through food and lifestyle support

05/17/2024

It’s !

What’s your flex?

05/15/2024

Ever wondered how food journals can make a difference in your health journey?

They’re like a helpful spotlight on your daily habits, revealing the real story behind what you eat.

In my practice, I love using food journals to keep tabs on nutrient intake and ensure a balanced diet—no strict macros here, just a focus on overall wellness.

But it’s not just about food (never is!)

We also track sleep, mood, bowel movements, and energy levels to spot trends and make meaningful connections.

By diving into these details, we uncover what’s impacting your well-being, whether it’s energy slumps or digestive issues.

Plus, we track water intake and lifestyle factors like exercise for a complete picture of your health. We are all familiar with the benefits of exercise but sometimes, clients may be doing more harm than good with the type and intensity of their exercise.

While tracking can become obsessive for some, this is typically the result of trying to limit food intake and fit into specific macro quantities.

My version of tracking is meant to provide awareness and empower clients so they can make the necessary changes to better their health ❤️

If you’re looking for accountability, Im here for you. Send me a DM.

03/17/2022

PSA: I’m guilty of doing everything in this post. 🤦🏻‍♀️

Unless you’re training for the Olympics or the CrossFit Games (or something equivalent) chances are you aren’t working out “too much”.

Instead, it’s how you’re supporting your body that’s causing issues.

🥱exhausted?
😖anxious?
‼️Cant lose weight?
..it’s likely not JUST the workout!

If you have a stressed out body from:
- skipping meals
- waiting too long to eat
- ignoring macronutrients
- not getting enough sleep
- not slowing down
..you should probably skip the intense exercise and focus on moving your body in restorative ways (like: walking and yoga)

Moving your body every day is important but... you need to make sure you’re giving your body what it needs to support that movement!

Not sure where to start? Click the link in bio to schedule your free discovery call and learn how nutritional therapy can help!

03/09/2022

What do you know about your thyroid?

Did you know it affects every system in the body? Like how your s*x hormones function, blood sugar balance, brain heath, heart heath, your immune system's responses, your liver’s ability to detox, and even your digestive capabilities?

Every cell in the body has thyroid hormone receptors which means it plays a role in ALL bodily processes!

And despite it being such a powerhouse of a gland, there is still so much confusion around it.

First things first, get a full thyroid panel run by your doctor. This includes:
◾️TSH
◾️Total/Free T4
◾️Total/Free T3
◾️Reverse T3
◾️Antibodies (TPO, TG)

Most docs only run TSH and T4, which may provide SOME information but not enough.

Second, if your labs come back with high antibodies but normal TSH and thyroid hormone numbers, it's not something to ignore. High antibody numbers mean that your immune system is active, it just hasn't done enough damage to the thyroid yet to see abnormal labs yet.

Third, there are what one would consider "lab/conventional" ranges and "optimal" ranges. If your markers come back within lab range but you're symptomatic, it's important to look at optimal ranges to better understand what is going on.

Majority of the time... thyroid issues are not actual issues with the thyroid. If antibodies are high and autoimmunity is likely, that's an immune system issue and needs a different approach. If thyroid hormone levels are off (i.e., T4, T3, rT3), it's a cellular issue in which case the root cause needs to be figured out!

Some root causes to consider:
◾️Not getting adequate calories and protein
◾️Nutrient deficiencies
◾️Anything that increases cortisol levels
◾️Impaired gut health
◾️Infections (i.e., parasites)
◾️Anything that can increase inflammation or oxidative stress (i.e., toxin exposure, heavy metals)

The thyroid gland is an amazing part of us but it needs to be treated with love because as strong as it is, it's sensitive AF to the various stressors around and inside of us!

If you think your thyroid health needs some love and support, let's chat!

🔗Link in bio to book your free discovery call ❤️

03/07/2022

BUTTER.. MAKES YOUR BELLY BETTER! 🧈

No I'm not going crazy - BUTTER, the kind that's made from milk from grass-fed/pastured cows - HELPS KEEP OUR GUT HEALTHY AND STRONG!

It contains something called BUTYRATE!

Butyrate FEEDS THE CELLS of our colon, ensuring that it stays strong! It also contributes to the STRENGTH and INTEGRITY of our intestinal lining.

Butyrate is ANTI-INFLAMMATORY and regulates production of immune cells! Pretty sweet!

WHAT DOES THIS MEAN FOR YOU?

Well --> LESS BLOATING, GAS, CONSTIPATION, STRENGTHENED IMMUNE FUNCTION (especially important for those of you with AUTOIMMUNE DISORDERS!!) , and HEALTHY WEIGHT!

YUPP - you read that right...BUTTER CAN HELP KEEP US SLIM!! Crazzzzyyyy!

Oh and one more thing - BUTTER from GRASS FED COWS contains the fat soluble vitamins --> A D E K!

Which means butter ALSO contributes to HEALTHY HORMONES and IMPROVED FERTILITY!

Soooo - DO IT... cook your eggs in some butter, throw it in your steel cut oats, slather it on a baked potato or even on a good ol' piece of fresh baked bread!

WHAT'S YOUR FAVORITE WAY TO EAT BUTTER??

03/04/2022

💫 Feel Good Friday 💫

Imagine... just PERCEIVING life differently can help you have a better experience!

And good news... if you’re not typically an optimist, you can change!

You don’t HAVE TO feel like a victim if you don’t want to 😉

If you’re dealing with a setback, it’s okay. We all do. Setbacks, failure, adversity, challenges... they are growth opportunities NOT reasons for you to give up!

Go get ‘em tigers! 😘

{Quote from Cynthia Kersey; words also inspired by her}

01/24/2020

has to be one of the funnier trends of the moment!

Happy Friday friends! Hope your have a fantastic weekend!

I’m spending mine at a training for and am so excited!

I’ve wanted to learn how to do this for so long to add another tool to my belt!

An easy, non-invasive way to understand better what is happening in your body and how you can support it!

Interested? Want to know more?

Ask me in the comments! 👇🏻👇🏻👇🏻

11/24/2019

WHAT A BEAUTIFUL DAY FOR A RUN!
Broke an hour for my 10k - feel like I’m getting back in my old groove!
Next week it’s back up to the long miles... less than 2 months until the Disney Marathon!
I’m running with Team JDRF in support if research and advocacy for Type 1 Diabetes!
Want to support me? Head to the link in my bio!!

11/08/2019

HOMEMADE NUTELLA! It FINALLY freakin' happened...!!
When I was leaving to study abroad in Italy, I got some advice from a friend... "just make sure you get the nocciola gelato".
So when I arrived, I made it a point to get the nocciola and it was freakin' phenomenal!
Because who wouldn't love HAZLENUT mixed with milk, cream, eggs, and sugar to make one satisfyingly, delicious cold dessert?
And then there are Ferreros and Bacis and of course, NUTELLA - some of my FAVORITE sweet treats because, well... hazlenut + chocolate is HEAVENLY!
So it surprised me when I realized that I have NEVER made my own Nutella at home, despite knowing that, while DELICIOUS, it's filled with... less than stellar ingredients!
That all changed when my son happened to picked up a bag of raw hazlenuts at Trader Joes! It was the first thing I thought to make and I was SET!
Thanks to , I found a FOUR INGREDIENT recipe that was so easy I made it WHILE cooking dinner!
And it DID NOT disappoint!
I don't know guys - fat? protein? carbs? less than 5 ingredients?
It seems to check all the boxes for "nutrient dense, real food" to me!
What's your favorite way to eat nutella? Clearly mine is on a spoon!

11/03/2019

As a nutrition professional, I’ve had my thoughts about all this “game changing” info going around.
And this guy right here, very eloquently speaks to the two things I have been thinking...
1) that going from a Standard American Diet (SAD: processed foods, lots of refined carbs, fast food, low quality oils, etc) and Standard American Lifestyle (ie: sedentary, over indulgence in alcohol, high stress, workaholic) to basically any diet and lifestyle that prompts you to eat nutrient dense foods and engage in exercise and stress reduction WILL result in health improvements! And...
2) those who are conscious about their dietary choices (whether they are vegan, veg, omnivore, or carnivore!) are likely also conscious about engaging in other health promoting behaviors such as exercise, rest, sleep, etc which makes it harder to really pinpoint that one specific thing improved their health and keeps them healthy (aka - “the healthy user effect”)
It’s usually not as simple as “one diet fits all” - actually... it never is!
There is no ONE diet for us all! Can some thrive as vegans? Can others thrive as carnivore?
Based on what I’ve read.. yes, to both!
But that does not mean one is superior to the other! Eating veggies is likely a smart idea but I’d be negligent to pretend that there are some folks who really do not do well with veggies!
So... do your homework. Find what works for you and keep in mind what works for you MIGHT change as you get older, get more/less physically active, change where you live, change your job... etc! - so be adaptable, be open!
Focus on quality, focus on nutrient density, focus on moving your body most days of the week, focus on stress reduction and relief, and reducing your toxin burden!
Realize that what works for you MIGHT NOT WORK FOR OTHERS and that nutrition science is never settled!

Address

Long Beach, NY

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm

Website

http://www.arianagolub.com/

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