Functional Nutrition with Dr. Alia

24/10/2023

Here are 6 simple and free things you can do now to support your physical and mental health:

✨Get outside for 5 minutes and breathe in the crisp, fall air
✨ Spend some quality time with loved ones (including pets)
✨ Go for a walk
✨ Take 3 deep breaths through your nose
✨ Put down the devices 2 hours before bed
✨ Go barefoot in the grass

Which will you do today?

📸 .photography

20/10/2023

It’s that time of year! 👻 Halloween treats can be simple, yummy, AND healthy!

18/10/2023

A delicious, simple and healthy lunch option that is quick to prep!

This is my favorite quick and easy lunch.

It’s called a fat salad, and why do I call it a fat salad?

It’s full of powerful plant-based compounds that help you stay healthy and fats that help you stay full and speed up your metabolism.

The beauty of this meal is you don’t need a whole fancy kitchen. All you need is a knife and a couple of spoons.

The key is to have all the staple ingredients in your kitchen that stay good for a long time, such as olive oil, vinegar, salt and pepper, pumpkin seeds, mustard, and canned artichokes.

But you also want to get fresh ingredients like tomatoes or avocados. I like to use arugula because I don’t have to chop it — I can throw it right in. If I want extra protein, I like to add canned wild salmon because it’s fast and easy.

I never buy store-bought salad dressing because it has a lot of gums, fillers, sugar, and soybean oil.

I usually throw some olive oil on top with a little bit of balsamic vinegar and salt and pepper. You can add mustard, tahini, or lemon for different flavors.

16/10/2023

🍁Fall is here and so are some of the most delicious sources of dietary fiber.

What's your favorite way to enjoy the seasonal harvest?

01/12/2022

☝🏻 How you can start healing your gut today.

Improving your gut health has enormous benefits to our overall health and wellness.

Weight loss, clearer skin, more energy, a happier brain are just some of the major ones.

Often times we tend to know what is good for us, but ignore the habits that we need to work on to develop the healthy digestion our bodies need.

Let this be a gentle reminder for you today.

You have the power to restore your gut health and rebuild your microbiome.

Practice these habits I have mentioned in the post above ⬆️ and be mindful about how different foods are affecting your body. If something is not working for you - stop consuming it.

Take note of it, and eat more food that makes you FEEL GOOD. 🙌🏻💚

What foods make your body feel more alive and energized? Let me know in the comments!

07/11/2022

The foods we eat are one of our best medicines.

What I find is that so often key foods and herbs can be overlooked in the healing process when they are some of the most powerful remedies to heal our bodies from unwanted symptoms.

Check out the common herbs I have mentioned above 👆🏻AND what to pair them with when cooking 🥘

🌿 Rosemary goes well with chicken breast, potatoes, white beans and apples.

🌿 Mint goes well with tomatoes, melon, green beans and eggplant.

🌿 Curry Powder goes well with lentils, rice, cauliflower and spinach.

🌿 Dill goes well with cucumber, beets, carrots, and greens.

🌿 Ginger goes well with potatoes, soup, rice and pears.

🌿 Basil goes well with tomatoes, pizza, pasta and olives.

The next time that you are feeling not so good, you’ll want to try adding some of these herbs to your meals.

Make sure to save this post, so you can come back to it whenever you need it!💚

02/11/2022

Health is not about how you look,

It is about how you feel.

It is the result of the nurturing habits that you make for yourself.

It is about the commitment you make to nourish your body with nutritious food. Food that energizes you, heals your body, and allows you to THRIVE.

It is not 🙅‍♀️ a result of our body shape or size.

The number that we see on that scale does not determine our health.

Do you want to know what truly determines our health?

It is the way that we treat ourself, the way we talk to ourself, how we care for our body. Treating it with love and care like you would treat the people you love the most.

Because everyBODY truly deserves that. 💖

27/10/2022

Sometimes life can be stressful. 😖

We all have periods in our life that can tend to be more overwhelming, chaotic and anxiety ridden than others.

Exercise and other self-care modalities are really helpful during these times to relieve some of the tension we are experiencing.

But, did you know that there are also certain foods that can help calm the nervous system as well?

Looking to healing foods in times of stress is often overlooked…but a few simple shifts in diet can really help! 🤯

So, how can you help fight off stress and anxiety naturally?

Take a look through the post above ☝🏻 of the many ways you can add more nutrient rich foods in your diet and nourish both your mind and body.

Let's take control over our health. 💪🏻

Let me know of the above foods, which ones do you already incorporate in your diet ?

25/10/2022

Have you been wanting to start eating cleaner but not sure where to start?

Cleaning eating has been a pretty big buzz word for a while now.

Whether you are a beginner and wanting to make some changes in your diet, or you just want to become more conscious of the foods you are eating.

☝🏻 Here are a few examples of how you can make simple food swaps for everyday items.

What is a simple food swap you have made recently? I would love to know. 😊

12/10/2022

What do you drink during the day? 🍹

Perhaps it could be: juice, gatorade, soda, brisk, Frappuccinos, iced coffee?

➡️ Did you know: that all of these types of drinks have “hidden” sugars, preservatives, or unwanted chemicals. Their goal is for the item to have a long period of shelf life. 🙈

As many of us know 💦 WATER 💦 is truly your best friend and the perfect pair to have with your meals. 

BUT, it can be hard to just drink plain old water all the time - especially if you aren’t used to it. By adding fruits, herbs and vegetables to your water, it will not only become more flavorful but provide antioxidants and nutrients. Win-win! 🙌🏻

Also, if you’re anything like me, you love you love a morning cup of coffee or tea? 

The most common health concern I have seen with coffee and tea are what people add to them... 

check out my post for more ideas on how to add more flavor without compromising your health & make sure to save this post for later!

What is one of your favorite healthy beverages? Let me know in the comments! 👇🏻

05/10/2022

✨ Clean eating grocery list ✨

You are definitely going to want to save this post! ☝🏻

If you have been wanting to start eating better but not too sure where to start then this will be very helpful for you.

I believe the best way to start out eating healthier is to keep things as simple as possible. This could look like:

1️⃣ Start with adding in one vegetable and one fruit per day.

2️⃣ Experiment with adding in more of a variety of vegetables and fruits as you become more familiar with eating them.

3️⃣ Look at clean eating recipes online and experiment with ones that look good to you. Look for healthier versions of your favourite meals.

I know it can feel overwhelming when you’re brand new to these eating habits… BUT it really is simple if you let it be.

So tell me, what are a few of your favorite go to nutritious foods ? Let me know in the comments! 💚

26/09/2022

Let’s talk about boosting our immune system… with FOOD. 🍲

One of the best and easiest ways to keep our immune system healthy is by the foods we eat. 🙌🏻

📚 With the school year just beginning, it means… sickness is circulating. 🥴 Which is why now more than ever- it's important to keep our systems strong!

There are certain foods and nutrients that are known to boost our immune system and protect our bodies from any disease.

⬆️ You will want to save this post & come back to it whenever you may need it!

Here is to you and your family staying nourished and healthy all year long! 💚