Nature to Nourish with Rosanna Monteleone

Nature to Nourish with Rosanna Monteleone Online Sessions Available
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Nutritional Therapy Practitioner + HTMA-P
Gut Reset-Weight Loss-Hair Tissue Mineral Analysis
Get a clear starting point and a personalized plan that empowers you to move forward with confidence
https://naturetonourish.kartra.com

06/23/2026

Minerals are tiny but mighty and help your body absorb more water!💦

Minerals support health nerves, and muscles and help keep your energy levels steady.

Many people don’t get nearly enough minerals. And that’s where mineral mocktails can help.

Signs of low Minerals:

• Headaches
• Brittle hair or nails
• Heart palpitations
• Constipation

What are Mineral Mocktails?
Mineral mocktails are delicious sips packed with mineral-rich ingredients.

Drinking them regularly is an easy way to replenish minerals, which can help:

= Boost enersy
• Support healthy muscles
* Promote nervous system health
- Balance hormones & blood sugar
• Improve hydration at the cellular level

Keep following for more mineral wellness tips!

Women come to me worried about their hormones, thyroid, cortisol, weight gain, fatigue, or iron levels.Rarely do they sa...
06/19/2026

Women come to me worried about their hormones, thyroid, cortisol, weight gain, fatigue, or iron levels.

Rarely do they say:

“I think my stomach acid is low.”

But then they tell me:

• I’m bloated after meals
• I burp constantly
• I have reflux or heartburn
• I don’t really enjoy eating protein anymore
• My ferritin keeps dropping
• My hair is thinning
• My nails break easily
• I have IBS symptoms
• I’m always tired

And suddenly we’re having a completely different conversation.

Because eating healthy and absorbing nutrients are two different things.

Stomach acid helps break down protein and creates the environment needed to absorb important nutrients like iron, zinc, calcium, and B12.

If digestion isn’t working well, your body may not be getting access to the nutrients you’re working so hard to eat.

Your symptoms aren’t random.

Sometimes they’re clues.

Save this post if you’ve ever been told your labs are normal but you still don’t feel like yourself.Nobody thinks it’s stomach acid.

06/15/2026

These high-protein flatbreads have officially made it into my regular rotation!

I love recipes that come together with simple ingredients, taste amazing, and help support stable blood sugar. No spike-and-crash energy here—just protein, healthy fats, and delicious flavor.

I make these a little differently than the original recipe on instagram….I simply blend everything together in a bowl, shape into flatbreads, and bake them in my convection oven at 400°F for about 12–14 minutes. If you don’t have a convection oven, you can just bake these at about 400 for 18 to 22 minutes depending on how thick you make them.

They pair perfectly with eggs and sub in for toast for breakfast, This also makes a great sandwich bread alternative, or can be enjoyed on their own.

✨ About 10g of protein and only 3g net carbs per serving.

Recipe:
• 1 cup 2% cottage cheese
• 1 cup almond flour
• 2 eggs
• ½ tbsp baking powder
• Optional: Everything But the Bagel seasoning
Cooks note: many times I have the recipe and make three or four rounds if I’m in a hurry

Directions:
Blend cottage cheese until smooth. Mix with almond flour, eggs, and baking powder. Divide into 7 flatbreads and flatten on a lined baking sheet. Bake at 400°F in a convection oven for 12–14 minutes or until lightly golden.

Follow me for more high-protein, lower-carb recipes that are easy to make at home and help support your energy, hormones, and blood sugar balance.

06/05/2026

There is a pattern I see over and over with women in perimenopause:

Coffee.
A protein bar.
Maybe some oatmeal.
A banana.
A smoothie.

Then a rushed lunch eaten at a desk, in the car, or squeezed between meetings.

It feels healthy.
It feels normal.

But what many women don’t realize is that the difference between a meal that creates stable energy and a meal that creates a blood sugar crash can be just a few missing ingredients.

The crash you’re experiencing at 10 AM didn’t start at 10 AM.

It started at breakfast.

When breakfast is primarily carbohydrates and light on protein, food moves through the digestive system more quickly.

Blood sugar rises.
Insulin rises.
Then blood sugar falls.

😬 And when blood sugar falls too quickly, the body has a backup plan:
Cortisol.

Your stress hormone.

Cortisol steps in to bring blood sugar back up and keep you functioning.

Which means what feels like “stress” may actually be your body rescuing you from a blood sugar crash.

The result?
• Brain fog
• Irritability
• Anxiety
• Cravings
• Shaky energy
• More coffee
• More sugar
• More stress
And the cycle repeats.

The frustrating part is that most women never connect the dots.

They think they’re tired because they’re busy.

Stressed because life is stressful.
Craving sugar because they lack willpower.

When in reality, the body may simply be responding to unstable fuel.

COMMENT: “SHARE” TO GET YOUR FREE GUIDE

This is one of the first things I teach inside my Hormone Reset Program because blood sugar influences nearly everything:

Energy.
Hormones.
Sleep.
Cravings.
Stress resilience.
Metabolism.

Your body is always communicating.





05/25/2026

Your hormones do not work in isolation, they tell a story….

✨ Bonus insight:

I also like looking at:

Alkaline Phosphatase (ALP)

Fasting insulin/glucose

Triglycerides

Cholesterol patterns

Albumin & total protein

hsCRP

Because hormones are deeply connected to:

✔️ liver health

✔️ blood sugar balance

✔️ minerals

✔️ digestion & bile flow

✔️ nervous system stress

This is why I love combining functional bloodwork with HTMA and symptom assessment to look at the bigger picture instead of chasing symptoms alone.

“Your hormones don’t exist in isolation. Your liver, gallbladder, stress response, digestion, and minerals all play a role in how you feel during perimenopause and beyond.”

Comment: “ GUIDE” to get my free Hormone Support Guide

05/21/2026

Perimenopause and menopause are not just about hormones dropping.
They are often the point where the body can no longer compensate for years of stress, under-eating, overdoing, poor sleep, blood sugar crashes, nutrient depletion and constantly pushing through.

And suddenly symptoms get louder.

Weight gain.
Fatigue.
Anxiety.
Poor sleep.
Bloating.
Feeling wired but exhausted.
Cravings.
Feeling emotionally overwhelmed or unlike yourself.

Your body is not failing you.
It may simply need support differently now.

This is why I created my Menopause Support Guide and I would love to gift it to you. 🤍

Inside I walk through supportive lifestyle, nourishment and foundational changes that can help women better support hormones, energy, metabolism, stress and overall wellness during this transition.

05/20/2026

Years of stress.
Years of under-eating or over-dieting.
Years of blood sugar crashes, poor sleep, rushing, overdoing, people pleasing and running on adrenaline.

Then hormones begin to shift… and suddenly the body can’t keep up the same way anymore.

Now the symptoms get louder:
fatigue, anxiety, stubborn weight, poor sleep, bloating, cravings, feeling emotionally overwhelmed or just “off.”

This is why I always say the body is connected.
Your hormones don’t function separately from your liver, gut, thyroid, minerals or nervous system.

And healing usually doesn’t begin with “doing more.”
It begins with finally supporting the body in the ways it has been asking for all along. 🤍

I created a guide to help walk women through this stage with support that actually makes sense.

Comment “YES” and I’ll send it to you ✨

When your hormones begin to shift in perimenopause and menopause… your body doesn’t need more restriction, punishment, o...
05/19/2026

When your hormones begin to shift in perimenopause and menopause… your body doesn’t need more restriction, punishment, or another extreme diet. 🤍

It needs nourishment.
It needs minerals.
It needs blood sugar balance.
It needs support for your nervous system, gut, liver, and energy.

❓are trying to “eat less and exercising more” when your body is quietly asking for more support, more recovery, and more nourishment.

This is exactly why I created my guide — to help women understand how to undiet and support their body through these hormonal changes with:
✨ lifestyle shifts
✨ food & meal balance
✨ mineral + supplement support
✨ nervous system support
✨ blood sugar balance
✨ realistic changes that actually help you feel better

Healing is not about perfection.
It’s about learning how to work with your body instead of against it. 💛

Comment “GUIDE” and I’ll send you the details

05/10/2026

There’s something so satisfying about making your own ricotta cheese from simple ingredients ✨

All you need is:
• 1/2 gallon milk (raw milk works beautifully, but any milk that is not ultra-pasteurized will work)
• Salt
• About 1/2 cup lemon juice + vinegar

Heat milk slowly to about 185–190°F, stir in your lemon juice and vinegar, and watch the magic happen as the curds separate from the whey. After about 20 minutes, strain to your desired firmness and store in the refrigerator 🤍

Creamy, fresh, protein-rich, and so much better than store bought. I love using homemade ricotta on roasted veggies, sourdough toast, eggs, pasta dishes, or simply with fresh herbs and olive oil.

Sometimes the most nourishing foods are also the simplest 🥛✨

Follow for more whole food recipes and simple ways to nourish & restore from the inside out.

mineralrichfoods

Comfort food… but make it simple, satisfying, and more balanced 🍲✨This hearty beef & noodles recipe comes together in ab...
05/06/2026

Comfort food… but make it simple, satisfying, and more balanced 🍲✨

This hearty beef & noodles recipe comes together in about 30 minutes using simple ingredients you probably already have at home. Rich savory gravy, tender noodles, garlic, herbs, and protein-packed ground beef make this one of those cozy meals everyone goes back for seconds on.

I also love taking comfort meals like this and making them a little more nourishing by:
✔️ choosing quality protein
✔️ adding extra onions/garlic for flavor + minerals
✔️ pairing with a side salad or roasted veggies
✔️ focusing on balanced meals that actually keep you full

✨ Ingredients:
• 2 cups egg noodles or pasta of choice
• 1 lb lean ground beef (or turkey)
• 1 diced onion or dried
• 2–3 garlic cloves
• 2-3 tbsp gluten free flour
• 1/3 head of cabbage chopped
• 1 or more cups beef broth
• Salt + pepper to taste

Quick, cozy, protein-rich, and perfect for busy nights when you want something comforting without overcomplicating dinner 🤍

Save this one for your next weeknight meal idea!

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