Vitae Wellness Co.

NTPs use a foundational and bio-individual approach to functional, holistic nutrition to balance body chemistry and achieve optimal wellness. NTPs are equipped to support the body’s innate ability to heal by addressing the importance of nutrient-dense food, anatomy and physiology, lifestyle choices, culinary wellness, client coaching, and how social and personal components influence health.

Click the link in bio to schedule a consultation!😄

Here are just a FEW (free) things you can do to improve your health:

Go on daily outdoor walks- To be inspired, reflect, and heal, turn to nature. Research shows that being in nature benefits the mind, body, and spirit in profound ways. Frequent walkers tend to have less heart disease and strokes, as well as lower blood pressure. Daily movement also improves lymphatic circulation and blood sugar balance.

Get 8-9 hours of sleep- Your risk for significant health issues like diabetes and heart disease is reduced when you get enough sleep. Your body’s internal restorative and regenerative processes take place during deep sleep, so the more, the better!

Spending less time on electronics-Overexposure to blue light from screens can disrupt your circadian rhythm, throwing off your sleep/wake patterns and metabolism. Generally, spending less time on screens leaves more time for activities that can benefit your health.

Pray, meditate, deep breathing- Achieving a state of balance, serenity, and quiet by doing these things is more attainable, which benefits both physical and mental health overall. These practices lower cortisol levels and can aid in your body’s physical ability to adapt to stress.

Additional things you can practice that don’t cost a penny are eating less sugar (reduce inflammation), snuggling a pet (boost mood & oxytocin), and stretching every morning (lymph & digestive benefits), all of which we can tailor to your bio-individual wellness plan when you book an appointment :)

In every health journey, there’s always the underlying pressure to strive for perfection. Cook the perfect meal with perfect ingredients, eat the perfect portions, have the perfect workout routine, etc. The reality is, the goal of perfection can actually lead to some pretty unhealthy habits!
The stress of pursuing perfection can actually undo a lot of your effort. It unnecessarily elicits your body’s stress response and disrupts homeostasis, compromises your mental health, and could even lead to certain types of eating disorders and depression.
Health and healing are never linear. No matter how “perfect” you try to be, you will have ups and downs, good days and bad days, unexpected mistakes, and inevitable bumps in the road. And that’s OKAY! We are human and life happens! What matters most is your resilience- getting back up and choosing wellness daily regardless of the obstacles you encounter. Always remember to give yourself grace 🌿

To perform at its peak, your body needs to be adequately hydrated. If your body doesn't get enough fluids, vital processes like circulation won't run as smoothly and your organs won't receive the nutrients they require, leading to less effective functioning! 💦

Did you know? 🤔

Introducing NTP & Owner of Vitae, Olivia! 🤍

Using Your Freezer To Make Meal Prep Easy

It’s probably safe to say that most people want to be healthy. They want to eat healthy, live healthy, and feel healthy. Despite this overwhelming desire, most don’t actually live up to their potential when it comes to planning and preparing healthy meals.

Think about the typical weekly mealtime routine of many, many people: wing it for breakfast and rely on take-out for either lunch, dinner, or possibly both.

Why is this the case? Some say there’s not enough time, others say it’s too hard, but the reality is more likely a failure to plan.

So today, let’s upgrade your freezer and make sure you always have healthy food available! In this article, we’re going to talk about why and how your freezer should be your best friend in optimizing your meal planning (and prepping) efforts.

Let’s first differentiate the difference between meal planning and meal prepping. Meal planning is the process in which you decide what meals you’re having on what day (e.g. Monday: turkey burger with roasted potatoes and salad, Tuesday: salmon with basmati rice and spinach). Meal prepping is the process of actually cooking and preparing those meals (e.g. you spend a few hours on Sunday cooking to set yourself up for the week). Now that we’ve established the basics, let’s get to your freezer…

Your freezer is by far the best and most under-utilized aspect of the kitchen. Where else can you store the components of a healthy meal for months without spoilage? Healthy meals should always incorporate high-quality protein, healthy fats, and complex carbohydrates (think vegetables, grains, etc.). With the exception of healthy fats (they’re usually on your countertop or in the fridge) we can stock your freezer with high-quality protein and complex carbohydrates to ensure you always have nutrient-dense food available to plan and prepare healthy meals.

While frozen vegetables typically get a bad rap, the truth is, they actually can be more nutritious than their fresh, grocery store counterparts! Frozen vegetables are typically picked at the height of their ripeness when they’re bursting with vitamins and minerals1. The process of flash freezing locks in those precious nutrients and halts the process of enzyme activity that begins to break down (and spoil) food. Frozen fruits and vegetables are superior nutritionally to those that are canned because the canning process tends to result in nutrient loss2.

When it comes to protein, there are some great services out there that ship high-quality frozen meat and wild-caught fish, but you can also ask your local butcher or fishmonger to pack up your protein to go straight to the freezer. The benefit of having frozen protein, again, is the fact that it won’t spoil for quite some time and you’ll always have this meal staple available. The one potential downside of frozen protein is the time it takes for said protein to defrost, but that’s where a weekly plan comes in handy (or an instant pot to cook from frozen!).

The best way to start your meal planning efforts is to be organized! Take inventory of what you have in the house, write it down, and match up days to meals. Going back to the example above where we have a turkey burger on Monday and salmon on Tuesday, all you’d need to do is take both out on Sunday to ensure they’re defrosted and ready for cooking on their respective days. You’ll never have to defrost frozen vegetables, so they’ll be ready when you need them.

I hope you see how valuable your freezer could be in creating healthy meals on a regular basis. The truth is, you can only be as healthy as your kitchen allows, so prioritizing healthy meal-time staples is a really important first step!

1. Munoz, Kissairis. “Frozen vs. Fresh Vegetables: Which Is Healthier?” Dr. Axe, 14 June 2021, draxe.com/nutrition/frozen-vs-fresh-vegetables/.

2. “Are Frozen Vegetables Healthy? - Ask Dr. Weil.” DrWeil.com, 3 Dec. 2016, www.drweil.com/diet-nutrition/nutrition/are-frozen-vegetables-healthy/.

It’s finally here- Vitae Health & Wellness Co. is fully operational and ready to help you meet your health goals (and we got a little makeover too 😉)!

The mission of Vitae is to help young professionals (or anyone) restore health and promote vitality through nourishing the mind and body. So often, there’s a physiological root to the symptoms of anxiety and depression that can be easily overlooked and one of my primarily focuses is to uncover what those root causes might be so that you can reduce your feelings of overwhelm, having more mental clarity and vitality in your daily life.

So, if you’re someone who’s interested in leveling up their health in a personalized, sustainable way, if you’re struggling with issues that doctors can’t seem to help you improve, or you’re just interested in exploring Nutritional Therapy for supporting your health goals, click the link below or text your name and email to (561) 898-0744 for more information (website coming soon).

I look forward to working with you!

https://client.nutri-q.com/public/app/ #/calendar/d5fc29bebc11

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𝐧𝐨𝐮𝐧: 𝐯𝐢𝐭𝐚𝐥𝐢𝐭𝐲
(𝐎𝐫𝐢𝐠𝐢𝐧: 𝐋𝐚𝐭𝐢𝐧- 𝐯𝐢𝐭𝐚𝐞, 𝐯𝐢𝐭𝐚𝐥𝐢𝐬)
𝐭𝐡𝐞 𝐬𝐭𝐚𝐭𝐞 𝐨𝐟 𝐛𝐞𝐢𝐧𝐠 𝐬𝐭𝐫𝐨𝐧𝐠 𝐚𝐧𝐝 𝐚𝐜𝐭𝐢𝐯𝐞; 𝐞𝐧𝐞𝐫𝐠𝐲.
𝐭𝐡𝐞 𝐩𝐨𝐰𝐞𝐫 𝐠𝐢𝐯𝐢𝐧𝐠 𝐜𝐨𝐧𝐭𝐢𝐧𝐮𝐚𝐧𝐜𝐞 𝐨𝐟 𝐥𝐢𝐟𝐞, 𝐩𝐫𝐞𝐬𝐞𝐧𝐭 𝐢𝐧 𝐚𝐥𝐥 𝐥𝐢𝐯𝐢𝐧𝐠 𝐭𝐡𝐢𝐧𝐠𝐬.

𝐒𝐢𝐦𝐢𝐥𝐚𝐫:
𝐥𝐢𝐯𝐞𝐥𝐢𝐧𝐞𝐬𝐬, 𝐥𝐢𝐟𝐞, 𝐞𝐧𝐞𝐫𝐠𝐲, 𝐚𝐧𝐢𝐦𝐚𝐭𝐢𝐨𝐧, 𝐬𝐩𝐢𝐫𝐢𝐭, 𝐬𝐩𝐢𝐫𝐢𝐭𝐞𝐝𝐧𝐞𝐬𝐬, 𝐯𝐢𝐯𝐚𝐜𝐢𝐭𝐲, 𝐞𝐱𝐮𝐛𝐞𝐫𝐚𝐧𝐜𝐞, 𝐯𝐞𝐫𝐯𝐞, 𝐳𝐞𝐬𝐭𝐟𝐮𝐥𝐧𝐞𝐬𝐬, 𝐬𝐩𝐚𝐫𝐤𝐥𝐞, 𝐞𝐟𝐟𝐞𝐫𝐯𝐞𝐬𝐜𝐞𝐧𝐜𝐞, 𝐝𝐲𝐧𝐚𝐦𝐢𝐬𝐦, 𝐩𝐚𝐬𝐬𝐢𝐨𝐧, 𝐟𝐢𝐫𝐞, 𝐯𝐢𝐠𝐨𝐫, 𝐚𝐫𝐝𝐨𝐫, 𝐳𝐞𝐚𝐥

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“…I came that they may have life and have it abundantly.” - John 10:10

“I am the vine; you are the branches. If you remain in Me and I in you, you will bear much fruit; apart from Me you can do nothing.” - John 15:5