Nili Mind&Body Wellness

Nice to meet you! I’m Shaleise. I’m a Health and Wellness Coach with particular expertise in brain-behavior relationships. I received my Ph.D. in Clinical Psychology and completed my residency in Neuropsychology. .... My coaching philosophy emphasizes skill-power, not will-power, as the key factor to achieving healthier habits and sustainable weight-loss goals. I follow research-proven techniques and provide clients with practical tools to adopt healthier habits to achieve their wellness goals and improve their emotional and behavioral health. . I want to help you achieve meaningful goals and step into your best selve. Don't forget to follow us on Instagram at https://www.instagram.com/nili.mindbody.wellness/ . . . #nutrition #nutritionist #healthyeating #fatloss #dietgoals #feelgoodeats #mindandbody #wellness #weightlossjourney #healthjourney #selfcare #eatcolorful #healthylifestyle #healthyliving #foodislife #balanceddiet #eatfresh #lifestylemedicine #allfoodsfit #eatingforhealth #nutritioncoaching #OrangeCounty See more

For ORANGE COUNTY Residents age 65+ Visit https://othena.com/individuals.php to register for COVID Vaccine appointments Additional Resources: ... OC Health Dept contact info https://www.ochealthinfo.com/about/admin/contacts Vaccine Appointment Procedure https://mailchi.mp/ochca/disneysuperpod General Vaccine Info https://occovid19.ochealthinfo.com/covid-19-vaccination-dis OCHealth Dept Covid & Vax Info https://occovid19.ochealthinfo.com/

Why do you exercise? Is it because your doctor told you to or maybe because you want to lose weight? Benefits of exercise extend beyond weight loss! Regular exercise provides many benefits to overall physical and MENTAL health. .... Yes, exercise is one way to help maintain and control weight (whether you want to gain or lose), and improved cardiorespiratory fitness helps to decrease risk of heart disease. Further, regular exercise can help to regulate blood sugar & insulin as well. Some research even shows that one session of exercise can improve insulin sensitivity for up to 16 hours! (DOI:10.1055/s-2000-8847) But exercise also provides benefits beyond the body alone. Those who exercise on the regular also experience improved mood, decreased stress, depression & anxiety, improved sleep, and healthier aging brains (DOI:10.2147/CIA.S39506), (DOI:10.1007/s00702-008-0092-x). . Lastly, exercise is an important part of healthy aging as it keeps your brain healthy, bones strong, maintains muscle mass and helps to reduce risk of some cancers like colon, breast, uterine and lung cancer. . So, how much do you need to exercise? An hour every day? Well, according to CDC guidelines, about 30 mins 5x a week of moderate intensity exercise helps to keep many diseases and health risks at bay. by: Aida Sadeghi, MS, CNS See more

Did you know your brain is made up of mostly fat. . So, it should be of no surprise that fatty foods help to provide valuable nutrients for your brain. Foods that are rich in omega3 fats, vitamin E and anti-oxidants help to protect your brain. .... So next time you want to do something good for your brain, get a bowl of berries and dark chocolate and eat your brain to good health. . Benefits of: Fatty Fish = omega3 Nuts = Vit E & omega3 Seeds = Vit E & omega3 Dark Chocolate = antioxidants Berries = antioxidants Avocado = unsaturated fats Fruits = Vit C antioxidant Green Tea = antioxidant & L-theanine amino acid which helps to boost GABA neurotransmitter (to help lower anxiety) . By: Aida Sadeghi, MS, CNS . . #nutrition #nutritionist #healthyeating #fatloss #dietgoals #mindbodywellness #feelgoodeats See more

Weight loss can be a frustrating journey. . It's not as easy as less calories in and more calories out. . If that were the case, then no one would struggle with weight loss. But our bodies are not that simple.... You have to take into consideration genetics, hormones, stress levels, sleep, digestive health, food quality, etc. But there are some steps you can take to ensure weight control and to feel energized! Drink more water Drinking sufficient water provides your body the foundation to function at its best. Plus your hair and skin will thank you for it by looking more radiant! Cut out sodas Eliminate sodas that provide nothing but empty calories and excess amounts of sugar. You're going to ask about diet sodas?! Don't! They are still filled with tons of sodium and damage your teeth and the artifical sweetners can upset your gut microbiome. Eat more Fruits & vegetables This is simple. More fruits & veg = more flavor, more fiber and more nutrients! Strength training 2-3x week Strength training helps to maintain and build muscle, ramps up your metabolism, maintains strength healthy bones and releases feel good endorphins. Portion control Setting a regular meal schedule can help you better control your portions. Don't cuz out macronutrients like carbs or fat, but include healthy sources in recommended service sizes. Protein should be about the size of your palm. Carbs should be about the size of your fist. Liquid oils should only be used sparingly, but fats like avocado, olives, nuts and seeds can be 1-2oz per serving. Get good quality & quantity of sleep Sleep is like your body's cleanse and reset mode. Good quality sleep helps to balance hormones, reduce stress, improve focus and energy and keep off weight. Enjoy your bedtime chamomile or lavender tea and catch those Z's. . By: Aida Sadeghi, MS, CNS See more

Most of you probably know that fiber is good for you - and specifically for your gut. But fiber also has several other benefits as well. But first- what is fiber? . Fiber is actually a carbohydrate made by plants that our bodies cannot break down. Even though you cannot digest fiber, it still provides many benefits. .... Fibers bulk up foods and help you feel full faster and longer. Fiber helps to prevent absorption of fats and therefore is useful in managing high cholesterol. Fiber also helps to slow digestion and therefore plays a part in stabilizing blood sugar. Fibers help to support your healthy natural gut bacteria, which are known to benefit our overall health. . How much fiber do you need? While the average American consumes around 10-15 grams of fiber a day, the USDA recommendation for men suggests an intake of 30-35 grams of fiber and 25-30 grams for women. . The best food sources of fiber are beans, lentils, oats, whole grains, nuts, fruits & vegetables, and seeds (in that order from highest amount of fiber, to lowest). . By: Aida Sadeghi, MS, CNS See more

What supplement should I take? . This is a question clients often ask. The answer - it depends. . There is no across the board recommendation of vitamins to supplement. Even then, having a balanced and varied diet with many different vegetables, fruits, nuts, seeds and wholegrains will be much more effective than any vitamins you can get in pill form.... These foods not only provide vitamins and minerals, but they also contain phytonutrients and polyphenols that have antioxidant and antiinflammatory benefits. AND - nutrients from whole foods are much more easily absorbed into your body, so that you can enjoy the full benefit of healthy eating. . Still, there are many cases in which supplementation may be recommended, either short-term or sometimes long-term. Each scenario will be relevant to the individual. . Nowadays though the most commonly recommended vitamin is D3 as our lifestyle and diets leave many individuals with low levels. Another useful supplement will be magnesium citrate or magnesium glycinate as our diet is generally deficient in this important mineral as well. For those over 60, calcium becomes a common supplement, though with some attention and dietary modifications, it should be easy to create a diet that is rich in calcium to support bone health. To find out what you need, it is best to consult your medical professional. See more

Sodium is one of the most important life-sustaining minerals. . But - too much of a good thing does not mean it’s better. In fact, high chronic sodium intake contributes to many health problems including hypertension (high blood pressure), osteoporosis and kidney disease. . The average American consumes about 3,400 mg of sodium daily while the American Heart Association recommends a daily intake of 1,500mg or LESS.... . Now, for those of you who skimp on salt when cooking, you may not realize that actually 70% of your excess sodium intake most likely comes from processed and packaged foods. This is because not only does salt make foods taste more appealing, but it also works as a preservative to prolong the life of a food. . So, whenever possible, opt for low-sodium varieties of your favorite foods and snacks. Keep in mind, any food containing more than 300mg per serving is considered a high-sodium food, while a serving of less than 140mg is considered low-sodium. . Paying attention to the nutrition facts label on the back will help guide you in finding out what is in your foods. See more

Follow us on Instagram @Nili.MindBody.Wellness

Plant foods that are rich in iron! . Many may know, especially if you're anemic that meats are a rich source of iron, but there are plenty plant-based options that pack a punch and lots of flavor. . - Foods like:... Dark Chocolate Dried Apricots Cannellini Beans Pumpkin Seeds Chia Seeds Raisins Prunes Oats Lentils Spinach Tahini See more

Find us on Instagram & Follow! :) https://www.instagram.com/nili.mindbody.wellness