Natalie B. Nutrition (2026)

10/06/2020

Never thought I’d have to wear a mask to go produce shopping...but here we are! 😂
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Covid-19 has caused most of us to stay at home which has decreased our immune systems ability to adapt to new pathogens and therefore strengthen. Thus, doctors have predicted a spike in illness and disease as the nation reopens and our bodies begin to interact with various foreign pathogens.
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The best way to prepare ourselves is to fuel our bodies with foods that boost our immune systems!
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I’ve created an exclusive ebook with 21 handpicked immunity boosting recipes to ensure you’re prepared for the months ahead.
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Head over to to nataliebnutrition.com/shop to pre-order at a discounted rate now through Friday 🥳
@ Queens, New York

20/10/2019

I SAID WHAT I SAID 👏🏻That’s right, this nutritious animal has gotten a bad rep for many years, and it’s TIME to debunk the large misunderstanding around RED MEAT! I hear the footsteps of vegetarians and vegans racing to stone me, but just HEAR ME OUT. •
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📊If you pay attention to the news at all, you’d probably seen the various headlines over the years regarding the negative health effects of red meat. You’ve probably heard that red meat causes cancer, diabetes, heart attacks and more. There are several research studies that journalists have used to make these bold and absolute claims. However, when it all boils down and you look at the data for what it is, causation cannot be proven due to a variety of confounding variables (factors that may skew outcomes). Let’s talk about this a bit more in detail. •
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🧪Researchers from the Department of Cellular and Molecular Medicine at the Cleveland Clinic published a study in 2013 linking a metabolized component of red meat (TMAOs) to promote atherosclerosis--or the narrowing of arterial walls by plaque— and higher chances of heart disease. The most logical evidence we would then expect to see are those who eat red meat with higher rates of heart disease than those who do not. However, there are inconsistencies in the present evidence, as a 2010 meta-analysis of 1.2 million participants found no association between the consumption of unprocessed and fresh red meat and an increased risk of heart disease, stroke, or diabetes. •
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🥦Furthermore, one of the largest vegetarian studies in the world conducted in the UK in 2003 found no mortality differences between omnivores and vegetarians. What many studies do show, is that a healthy lifestyle and diet when consuming red meat have very different effects than those that do not. •
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💯Just so we are CLEAR, the variables that affect higher risk of disease cannot point to red meat as the sole culprit—as many news and social media headlines suggest. This is what makes nutrition and diet studies so difficult to draw absolute conclusions from.
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POST CONTINUED IN THE COMMENTS 👇🏻

18/10/2019

🤢GUTS, BACTERIA, AND P**P, OH MY! This has got to be one of my favorite topics in nutrition. Why? Our wise friend Hippocrates explains it best when he says, “All disease begins in the gut.” It may explain why your bowl movements are irregular or of the wrong texture (don’t act like ya’ll don’t know what I’m talking about), the flare ups of acne on your face, or even your low immune system. If your body is crying out for help, there’s a good chance your gut health is not where it should be. So while you technically are what you eat, the real truth is that YOU ARE WHAT YOU ABSORB (or lack thereof).
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🙌🏻Fortunately we can boost our gut health through food and nutrition! Your gut microbiota is the community of micro-organisms (bacteria & fungi) that exist in the human gastrointestinal tract. DO NOT BE ALARMED-- these bacteria are GOOD and allow your body to function properly/prevent future diseases like type 2 diabetes, cognitive decline, atopic eczema, Inflammatory Bowel Disease (IBS) and cardiovascular disease, to name a few.
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📚A 2013 article in the British Medical Journal note that environmental factors likes diet and drugs significantly effect gut health. It also notes that added sugars (high fructose corn syrup found in many beverages and processed foods) and saturated fatty acid (fried & fast foods) negatively affect gut health.
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🥛🥦On the other hand, foods high in fiber (oats, whole grain, sprouted grains, whole fruits & veggies), high in probiotics (Kefir, Kombucha, Kimchi, Sauerkraut), and polyphenols (berries, olives, asparagus, artichokes, tea) promote the growth of good bacteria and increased intestinal barrier protectors.
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💊Probiotic supplementation has also been found to have several beneficial effects on gut health. I personally recommend non-synthetic supplements from a company called “Standard Process” (will explain why in detail later this week).
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💆🏼‍♀️TREAT YO SELF! Consume some probiotic enhancing foods like I mentioned above and over time, your body with thank you!

16/10/2019

⚠️PSA: The McDonalds Big Mac does not--I repeat DOES NOT--turn into carrots & broccoli once you hit 5 miles on the treadmill. This is something I’ve heard so many times throughout the years, “It’s okay if I eat this (insert low quality food), I’m going to work it off later.”
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💁🏼‍♀️Now don’t get me wrong, enjoying a snickers once in a while isn’t going to give you an instant heart attack. What I’m getting at is the mindset that physical exercise will somehow magically change the nutrient composition of the low quality/highly processed food just put into our body. Again, this mindset isn’t all your fault, the same paradox is seen when countless commercials present a fit athlete drinking a 16oz Coca-Cola.
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You can’t outrun 🏃🏼‍♀️, out-lift🏋🏽‍♂️, out-dance💃🏻 a bad diet. PERIOT. Let me explain why:
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📚In 2013, The International Journal of Epidemiology noted in an article that in the past 30 years, obesity levels have sky rocketed, while western physical activities levels have remained fairly the same. This is because since the mid 1960’s, energy intake of Americans crept slowly upward due to an increase in food access. This knocked how American’s maintained a healthy energy balance out of the water for decades to come.
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🧬Biologically, weight balance is achieved through hormonal mechanisms (Ghrelin & Leptin). However, much evidence shows that sugary beverages in particular can bypass Leptin, a hormone that tells our body we are FULL. Considering the amount of sugary beverages available and consumed in our country, it’s no wonder obesity is an issue in our country! Of course, this is not the sole culprit. How much and especially what KIND of calories we consume is important.
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🙋🏼‍♀️JUST TO CLARIFY (before my fellow health practitioners stone me) I am NOT condoning a lifestyle free of physical activity. In fact, as an adult you should participate in at least 30 minutes of planned physical activity per day. The point is that exercise paired with a HIGH QUALITY DIET is what will lead to an overall healthy life.
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👨🏻‍⚕️As says so well, “Every bite of food you eat broadcasts a set of coded instructions to your body.”

15/10/2019

HOLD UP! ✋🏻Before you think I’ve lost it and unfollow me, hear me out! 🗣
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It’s common to think, “If its healthy, then it’s good for me” and I DON’T BLAME YOU because thats what the mainstream media has pushed for years. However, its not enough to just eat “healthy”—we must consider the QUALITY of our foods. Remember, how our foods are grown, harvested, or what it has eaten significantly determines their nutrient and toxicity content.
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🐟Did you know that farm-raised salmon contain higher concentrations of ‘Dioxins’ ( a toxin released from incinerating trash) that is linked to type 2 diabetes, heart disease, infertility, and more? On the other hand, studies have shown that WILD caught salmon has a much lower concentration of dioxins and provide a better ratio of good (Omega-3s) to bad (Omega-6s) fats.
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🍎The sad truth about your fruits and veggies is that both conventional and “Certified Organic” vendors may both liberally use pesticides, even if they are “naturally derived pesticides.”(DM me for more info) The best way to know how your produce is grown is to locally source. NYC has a large variety of farmer’s markets, some of which even take food stamps (SNAP)!
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🥚Conventional eggs are from hens that are typically fed grain, supplemented with vitamins and minerals, and may be treated with hormones. Pastured eggs come from hens allowed to roam free, eating their natural food (plants and insects). A 2010 study found that pastured eggs are richer in vitamins A, E, D, and Omega-3s
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🥩Cattle that are grass-fed until slaughter as opposed to grain-fed, are leaner, lower in calories, contain higher amount of Vitamins A & E, antioxidants and up to 7 times more beta-carotene. Studies have shown that grain-fed cows have digestive issues and consequently may suffer from bacterial contamination.
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These are just a few examples of the nutrient contrast between low quality vs. high quality foods. Remember that nutrition is a long term INVESTMENT. If you can spend a few extra dollars a month on a Netflix or Spotify subscription, then investing in higher quality foods is worth the extra bucks! 💵

15/10/2019

🚫‼️ABOUT TO BUST IT DOWN MYTH-IANA because these next 7 days we’re going to be looking at the most common thoughts many people have about nutrition that research & science have debunked!
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I thought this series would be the perfect way to start off so that we’re all on the same page going forward. So stay tuned as I bust down these myths and provide you with research backed truths that will change the way you think about your body and food! See y’all tomorrow 👊🏻

03/10/2019

Hey friends 👋🏻👋🏻 -
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Just wanted to introduce myself 🤗
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My name Natalie B., I was born and raised in New York City 🏙 and have developed a passion to see those around me empowered by food and nutrition. I am a 2018 graduate of the NYU Steinhardt Nutrition & Dietetics 4- year undergraduate program and a 2019 graduate of the Long Island University-Post Dietetic Internship. -
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I have had extensive training from practitioners at Montefiore Hospital, Flushing Hospital, and NYU-Winthrop Hospital in nutrition counseling and education, and medical nutrition therapy. I aim to provide my clients with realistic goals that are sustainable for years to come. My role is to (mostly) listen, help problem-solve, and evoke self-efficacy. 💪🏻
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I am currently Registered Dietitian eligible, and will be sitting for my exam in November 2019. I reside in New York City and enjoy cooking, traveling, community service and existential conversations with good friends (and good food of course). I am excited to go on this journey with you! 💕 NB. -
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