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, New York, NY.

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

10/22/2026

If you’re looking for an easy and healthy fall recipe, this is for you! This Pumpkin Chia Pudding combines creamy pumpkin, warm pumpkin pie spice, and fiber-rich chia seeds for a delicious make-ahead breakfast or snack!

💌 Save this recipe to make it later or check out my profile for more of my favorite ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

🎃 Pumpkin Chia Pudding
Recipe adapted from mallorythedietitian

Ingredients:
1 cup plain dairy-free or Greek yogurt
¾ cup unsweetened almond milk (or milk of choice)
½ cup pumpkin purée
2 tablespoons pure maple syrup
1 teaspoon pure vanilla extract
1 teaspoon pumpkin pie spice
pinch sea salt
¼ cup chia seeds

Instructions:
1️⃣ In a medium bowl, combine the milk, yogurt, pumpkin, vanilla, maple syrup, pumpkin pie spice, and salt. Whisk very well or use a handheld milk frother until it is creamy with small bubbles forming.
2️⃣ Add the chia seeds and stir with a whisk or fork. Let the mixture rest 10-15 minutes and give it another good stir. This helps prevent the chia seeds from clumping. Refrigerate for at least 4 hours.

It will thicken up quite a bit in the fridge. If you prefer it thinner, wait to add another splash of milk after the 4 hours if needed. If you like thicker chia pudding, add an extra 1-2 tablespoon of chia seeds or cut the milk down to ½ cup.

You can enjoy this chia pudding as is, or add your favorite toppings. I personally love blueberries and coconut!

10/21/2026

Looking for a that supports and still tastes amazing? This is one of my favorite fall-inspired salads – adapted from Love and Lemons

This colorful fall is a flavorful reminder that recipes that support bone health can be both nourishing and delicious!

💌 Don’t forget to SAVE this for later or snag some of my other favorites in my profile feed ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

Ingredients:
Carrot Ginger Dressing
¾ cup chopped carrots
⅓ to ½ cup water
¼ cup extra-virgin olive oil, plus more for drizzling
2 tablespoons rice vinegar
2 teaspoons minced fresh ginger
¼ teaspoon sea salt, plus more for sprinkling
Salad
1 15-ounce can garbanzo beans
Splash of extra-virgin olive oil or avocado oil
Spice and salt, to taste – for the chickpeas (could use curry powder, paprika, cumin, or other spice)
1 bunch curly kale, stems removed, leaves torn into bite-sized pieces
1 teaspoon fresh lemon juice
½ teaspoon extra-virgin olive oil
1 small carrot, grated
1 small red beet, grated
½ watermelon radish, very thinly sliced
1 avocado, cubed
2 tablespoons dried cranberries
¼ cup pumpkin seeds, toasted
1 teaspoon sesame seeds
Sea salt and freshly ground black pepper

Directions:
1️⃣ Make the dressing: Preheat the oven to 400°F and line two baking sheets with parchment paper. Place the carrots on one of the baking sheets. Drizzle with olive oil, sprinkle with salt, and toss to coat. Spread evenly on the baking sheet and roast for 20 to 25 minutes, or until soft. Transfer the carrots to a blender and add the water, olive oil, rice vinegar, ginger, and salt. Blend the dressing until smooth and chill in the fridge until ready to use.
2️⃣ On the second baking sheet or you can use an air fryer, mix the chickpeas, oil, spice, and salt, and place on cookie sheet at 425°F or in air fryer for 20 or so minutes until the chickpeas are roasted and crunchy.
3️⃣ Place the kale leaves in a large bowl and add the lemon juice, olive oil, and a few pinches of salt. Use your hands to massage the leaves until they become soft and wilted and reduce in the bowl by about half.
4️⃣ Add the carrot, beet, watermelon radish, half of the cubed avocado, cranberries, pepitas, a few more pinches of salt, and a few grinds of pepper. Toss to combine. Drizzle generously with the carrot ginger dressing. Top with the remaining avocado, more dressing, and the roasted chickpeas and sprinkle with the sesame seeds. Season to taste and serve.

10/20/2026

Magnesium might not get as much attention as calcium, but it's another important nutrient for your ! 🦴

contributes to bone structure and plays a role in the processes that help your body maintain .

👉 The good news? You can find it in a variety of delicious, nutrient-dense foods.

Magnesium-rich foods to add to your plate include:
• Pumpkin seeds
• Chia seeds
• H**p seeds
• Almonds
• Cashews
• Spinach
• Swiss chard
• Beans
• Lentils
• Whole grains

Try sprinkling pumpkin or chia seeds over oatmeal or blending h**p seeds into a smoothie. Small additions like these can help you build a more nutrient-rich eating pattern over time.

⚠️ And remember: aren't automatically necessary. Your needs are individual, and high doses of supplemental magnesium can cause side effects or interact with certain medications. Always talk to your healthcare provider before adding supplements.

💌 Save this list for your next grocery trip!

10/15/2026

It’s butternut squash season! Looking for a new way to enjoy this favorite? Try this fall-inspired Coconut Curry - adapted from Love and Lemons!

💌 Don’t forget to SAVE this to make it later or check out my profile feed for some of my other favorite – Natalie Ledesma Integrative & Functional Nutrition Consulting

🍂 Ingredients:
Spritz of avocado or coconut oil
1 cup chopped yellow onion
3 garlic cloves, minced
½ teaspoon grated fresh ginger
½ teaspoon ground cumin
¼ teaspoon ground coriander
¼ teaspoon turmeric
¼ teaspoon ground cardamom
1 teaspoon sea salt
2 cups cubed butternut squash
3 red Thai chiles, or 1 serrano or jalapeño, thinly sliced
2 cups cauliflower florets
1 (13.5-ounce) can coconut milk
1 tablespoon fresh lemon juice
1 tablespoon fresh lime juice, plus lime wedges for serving
4 cups fresh spinach
½ cup fresh or frozen peas
Freshly ground black pepper

For serving
2 cups cooked basmati or cauliflower rice
Fresh basil or cilantro leaves

🍂 Directions:
1️⃣ Heat the oil in a large Dutch oven or large deep skillet over medium heat. 2️⃣ Add the onion and cook until soft and well-browned, about 10 minutes, reducing the heat to low halfway through.
3️⃣ In a small bowl, mix together the garlic, ginger, cumin, coriander, turmeric, cardamom, and salt. Set aside.
4️⃣ Add the butternut squash and chiles to the pot, stir, and cook for 5 minutes. Stir in the cauliflower and then add the coconut milk and the spice mixture. Cover and simmer for 20 minutes, or until the vegetables are tender.
5️⃣ Add the lemon juice, lime juice, spinach, and peas and stir. Taste and adjust the seasonings, adding additional lime juice, salt, and pepper, as desired.
6️⃣ Serve the curry over the rice with fresh basil, if desired, and lime wedges on the side. Enjoy!

10/14/2026

When you think about , do you automatically think of milk? 🥛

Dairy products can be excellent sources of calcium, but they're not the only option! There are plenty of other foods that can help you meet your calcium needs.

Try adding these calcium-rich foods to your plate to support your :
• Collard greens
• Bok choy
• Kale
• Calcium-set tofu
• Sesame seeds and tahini
• Almonds
• Calcium-fortified plant milks

A little tip: not all calcium-rich foods are absorbed equally. Some leafy greens, such as kale and bok choy, have relatively high calcium bioavailability. Spinach contains calcium, too, but its oxalates limit how much your body can absorb.

Whenever possible, focus on getting calcium from a variety of foods. may be appropriate if you're not meeting your needs through diet, but it's best to discuss the right amount with your healthcare provider.

Which calcium-rich food is your favorite? Let me know in the comments 👇

10/13/2026

Strong bones require more than just calcium. 🦴

Your body relies on a variety of nutrients to build and maintain throughout life. Here are five important ones to know:

• Calcium helps provide the mineral structure that keeps bones strong.
• Vitamin D helps your body absorb calcium and supports bone metabolism.
• Magnesium plays a role in bone structure and mineral balance.
• Vitamin K supports proteins involved in bone metabolism.
• Protein provides the building blocks your body needs to maintain bone and muscle tissue.

The best place to start is focusing on a varied, nutrient-dense eating pattern that includes vegetables, fruits, protein-rich foods, nuts, seeds, and calcium-rich food options.

is supported by a combination of nutrients, not one magic ingredient.

⚠️ Note: Supplements may be helpful in certain situations, but more isn't always better. Your individual needs depend on your diet, health history, medications, and lab results. Always talk to your healthcare provider before starting any new supplements.

💌 Save this post as a reminder to give your bones the nutritional support they need!

10/08/2026

🍠 🍂 Try this autumnal Sweet Potato Hash recipe adapted from Love and Lemons

This is flexible, and it can work as a OR a .

➡️ Ingredients:
Spritz of avocado oil
1 medium red onion, chopped
2 poblano or jalapeno peppers, stemmed, seeded, and chopped
4 garlic cloves, minced
4 cups , cut into ½-inch cubes
2 teaspoons chili powder
1 pound lacinato kale, stemmed and torn or chopped
8 large eggs
1 avocado, sliced
Fresh cilantro leaves, for garnish, optional
Hot sauce, for serving
Lime wedges, for squeezing
Sea salt and freshly ground black pepper

➡️ Directions:
1️⃣ Heat the avocado oil in a large lidded skillet over medium heat. Add the onion, poblano, garlic, and ¼ teaspoon sea salt and cook, stirring occasionally, for 3 to 5 minutes, or until softened. Remove from the pan and set aside.
2️⃣ For the sweet potatoes, either cook on the stove or air fryer. For the stove, heat avocado oil in the skillet. Add the sweet potatoes and ¼ teaspoon sea salt and cook, stirring occasionally, for 8 to 10 minutes, or until the sweet potatoes are fork-tender OR place in the air fryer for 10-15 minutes. Add the sautéed veggies back to the pan and stir in the chili powder and kale.
3️⃣ Make 8 shallow wells in the hash and crack in the eggs. Reduce the heat to medium-low, cover, and cook for 3 to 5 minutes, or until the eggs are just set. Season with salt and pepper to taste.
4️⃣ Top with the avocado slices and garnish with cilantro, if using. Serve with hot sauce and lime wedges for squeezing.

Would you try this recipe? Let me know in the comments. 👇

10/07/2026

Think bone health = calcium? 🦴

It’s actually much more complex than that.

is important, but your bones rely on a whole network of nutrients, hormones, movement, and lifestyle factors to stay healthy.

Your foundation includes:

• : calcium, vitamin D, protein, and more can all help strengthen bones
• Strength & weight-bearing exercise: bones respond to mechanical stress
• : emerging research suggests the gut-bone connection may influence inflammation and nutrient absorption
• Hormone health: estrogen and other hormones play important roles in bone remodeling
• Sleep & stress management: essential pieces of overall health
• Balance training: helping reduce fall risk is an important part of protecting your bones

There is no single “bone health superfood” or magic supplement.

Instead, try thinking about building a lifestyle that supports your bone health as a whole.

💌 Save this post for a reminder that strong bones require more than just adding calcium to your diet, and follow along for more bone health tips ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting

10/06/2026

Did you know that the transition through can have a significant impact on your bones? 🦴

👉 Estrogen plays an important role in maintaining bone tissue. As levels decline during perimenopause and menopause, bone loss can accelerate—making this an especially important time to pay attention to bone health.

🚫 This doesn’t mean bone loss is inevitable or that menopause automatically leads to .

Instead, think of this stage of life as an important opportunity to be proactive with your . (I'll be sharing some tips tomorrow! Make sure to follow along ➡️ Natalie Ledesma Integrative & Functional Nutrition Consulting)

Hormones are only one piece of the puzzle, and hormone therapy may be appropriate for some people. But decisions about HRT should always be individualized with your healthcare provider.

Your bones deserve attention at every stage of life—especially during times of hormonal change.

💌 Save this post if you’re navigating or menopause and want to keep bone health on your radar.

10/01/2026

The seasons are changing yet again! 🍂 Here are some autumnal foods to start incorporating into your and …
👉Apples
👉Beets
👉Blackberries
👉Broccoli
👉Brussels sprouts
👉Cabbage
👉Cauliflower
👉Cranberries
👉Dates
👉Figs
👉Leeks
👉Okra
👉Parsnips
👉Peppers
👉Pumpkins
👉Shallots
👉Sweet potatoes
👉Turnips
👉Watercress

is not only in its most peak form and nutrition-wise but also environmentally friendly and more affordable!

Whether you're growing your own or shopping at your local , remember what might be in season to secure the highest quality produce!

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http://www.natalieledesma.com/

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