Blog - Plateful Nutrition

Discover the top 3 nutrients every woman needs

May 19, 2022May 19, 2022Leave a Comment

We women are complex beings in the best sense of the word. And our nutritional needs can be complex too. As we go through life, we need to adapt our diet to support the different stage we are in. What we eat can impact our menstrual cycle, increase or decrease PMS. Our nutritional needs also change tremendously during pregnancy, postpartum and lactation. And as we get closer to menopause, our diet and lifestyle can support a smoother transition with a hormonal turmoil we can manage. 🙂

Ready for Summer! 4-week Nutrition & Cooking Program for Women

May 10, 2022June 15, 2022Leave a Comment

Join Vesela Savova Drews – certified holistic nutritionist, for a 4-week program arming you with the knowledge and practical tools you need to meet your health goals. This includes a 21-day meal plan, live cooking classes and workshops on nutrition.

Why I created Nourished Motherhood?

January 14, 2022January 15, 2022Leave a Comment

Caring for ourselves in the eary weeks postpartum can make a tremendous difference in how we feel and make the transition into motherhood. How we take care of ourselves teaches others how to treat us and gives the example to our children of what self-care looks like.

Stress and Digestion: Week 4 Meal Plan in our Rejuvenation Program

October 25, 2021October 25, 2021Leave a Comment

You probably have heard about the fight or flight response.

In an ideal situation when we are eating, the parasympathetic nervous system is dormant, so the digestive and lymph systems are fully activated. As we’re calmly chewing our food our stomach makes digestive juices that stimulate the intestinal tract and our lymph system can quickly deal with any viruses, yeast, fungi or bacteria.
If we sense some danger our body makes a shift in energy. Instead of focusing on proper digestion, our adrenaline levels go up and energy goes towards our skeletal muscles, ready for a fight or flight. As soon as the danger is no longer there the energy goes back to digesting our food.

Optimising the work of the stomach

October 20, 2021Leave a Comment

Our digestion can suffer if our stomach is not working optimally. Our digestive system can suffer a lot of abuse during our lifetime. Think about it, from morning till night, we put into our mouths whatever is in our arm’s reach: foods, liquids, stimulants, relaxants, and chemicals.
We expect our system to somehow magically grind it all up, sort it out, use the good, eliminate the bad, all without any noise or complaint, and still have lots of energy. That the human system can withstand the abuse it does has to be one of the miracles of life. The apparent stamina of the digestive system is illusory.

30-Day Rejuvenation Program: Activating the healing power within and WEEK 3 MEAL PLAN

October 17, 2021October 17, 2021Leave a Comment

It is reassuring to know that the body always wants to be in balance. And it wants to heal itself. Our cells thrive when given these two conditions: nutrients and elimination of toxins.
Homeostasis is the ability of the body to regulate its cells together as a unit. The body knows just where it should be going and just how to get there. All who study the body closely must recognize it as living magic.

Should you skip breakfast? Improving Digestion & Boosting Metabolism – Week 2

October 13, 2021October 13, 2021Leave a Comment

Should you eat breakfast or skip it?

The digestive system has highs and lows of energy, as do all the organs of the body. The Chinese have observed these energy flows carefully for thousands of years and have produced a very accurate clock which depicts the times of strength and weakness of the different organs.
The digestive system is strongest between seven and eleven in the morning. The stomach’s meridian peak is between nine and eleven. This is the time to eat a big breakfast like many nutritionists are suggesting.

How can proper food combining help with digestion

October 7, 2021October 7, 2021Leave a Comment

30 Day Rejuvenation Program: On proper food combining
Think of the digestive system as resembling a flame. If you have a tiny flame then you have to treat it with great care. The fuel must be pure and fine and added slowly, or the fire will flicker and possibly falter.Avoiding specific food sesitivities (seee the list here in the previous post in this program) is the first step towards rebuilding back the digestive system. The next step is avoiding combinations of foods that are problems..

30-Day Rejuvenation Program: Why not gluten

October 4, 2021October 4, 2021Leave a Comment

An increasing number of people exhibit sensitivity towards gluten (a protein found in wheat, barley, rye etc.), while only about one percent has celiac disease, an extreme immune reaction to gluten. Why is it that gluten sensitivity is becoming more common?

Welcome to the 30 Day Rejuvenation Program – WEEK 1

October 1, 2021October 3, 2021Leave a Comment

Welcome to the 30 Day Rejuvenation Program, where we will focus on improving our digestion and boosting our metabolism! You will find the meal plan for week 1, grocery shopping list and the recipes for the week.
So many people are used to feel heavy, bloated and constipated that we have come to accept these feelings as a normal part of daily life. But it doesn’t have to be this way! You can feel more energize and lighter!

You need these two things for your healthy habits to stick

September 28, 2021September 28, 2021Leave a Comment

The Plateful Nutrition Membership is now live and we’re starting this October!
What does it take to create a new habit that will improve your life? It’s mainly two things: CONSISTENCY and ACCOUNTABILITY. These are the cornerstones of the membership. Each month we dive into a specific topic with theory and practical tools. Discover all the themes on the Membership page.

Third Trimester Pregnancy Diary

March 25, 2021March 25, 2021Leave a Comment

My third trimester pregnancy diary. What I did in those final months in terms of physical activity, nutrition, mental and spiritual preparation for birth and preparing my first born for the new baby.

A festive season, a lonely season, a revelation?

December 14, 2020December 14, 2020Leave a Comment

This Christmas won’t be like the others. For many it can be a time of loneliness and sorrow as it […]

Second trimester pregnancy diary

October 29, 2020October 29, 2020Leave a Comment

This second pregnancy flew by! I am now in the third trimester and here we are at the final stretch (literally 😉). Here is how the second trimester went for me this time.

Carrot Cake Recipe

October 27, 2020October 27, 20202 Comments

I love this quick and easy carrot cake, made with almonds, organic eggs and a little bit of raw cane sugar! it is moist and fluffy and the perfect treat for autumn!

Balancing hormones: estrogen dominance

October 20, 2020October 20, 2020Leave a Comment

Estrogen is an important hormone for our reproductive health, and in females it helps control the menstrual cycle and is particularly important for childbearing. But estrogen has more functions than that. It also helps keep cholesterol in control and protects our bones. Whenever estrogen gets out of balance, we can suffer some unpleasant consequences.

Cauliflower and kale soup

October 5, 2020October 5, 20201 Comment

It’s officially soup time! Try this recipe if you’d like a nourishing and warming meal:

Dairy and gluten-free salmon pasta

September 30, 2020September 30, 2020Leave a Comment

Quick dairy and gluten-free salmon pasta. I made this one for dinner the other day and we loved it! Snapped a picture and sharing the recipe with you. It’s gluten and dairy free recipe but it tastes so rich and creamy!

Sleeping well during pregnancy

August 20, 2020August 20, 2020Leave a Comment

This was the best thing I did to get a good night sleep during pregnancy and I can highly recommend it!

First trimester pregnancy diary

August 12, 2020March 9, 20221 Comment

Pregnancy is a sensitive period, our emotions are heightened, our senses are elevated and anxiety and uncertainty can sneak in too. Please know that by sharing my own experience I am going out of my comfort zone, but I am doing it in the hope that it will serve some of you.

The importance of iodine for women’s health

August 5, 2020August 5, 20201 Comment

While largely recognized for the role it plays in thyroid health, iodine plays a bigger role than that when it comes to women’s health. It plays an important role in oestrogen metabolism, breast tissue development, ovulation, foetal development and more.

How to be an intuitive eater

July 17, 2020July 17, 2020Leave a Comment

Contrary to popular diet culture, based on food and calorie restriction, intuitive eating is a way of eating that promotes a healthy attitude towards food and body image. It is an intuitive process that requires us to be in touch with our body and its needs, and drops the “shoulds” and “don’ts”.

How to assemble a healthy plate

July 8, 2020July 8, 2020Leave a Comment

Do you know if your meal is balanced? And what does a balanced meal actually look like?
In this video, I am sharing with you how to assemble a healthy bowl so that it can be not only delicious but vibrant and nutritionally balanced too.

What your menstrual cycle might say about your current health

June 18, 2020June 17, 20201 Comment

So many women complain about painful periods, PMS and fatigue, and yet it is often considered normal, as it is so common. But just because these symptoms are common, it doesn’t mean they are normal.

Cauliflower Pizza

April 28, 2020April 28, 2020Leave a Comment

Ever since we have been staying at home I started doing some live cooking sessions on my Instagram account. They take place every Thursday at 18:00h. A few weeks ago we prepared a cauliflower pizza, and I’m sharing the recipe here with you.

How your diet can support your immune system

April 20, 2020April 20, 20201 Comment

While our diet can’t prevent us from contracting a virus, it can influence how our body reacts and deals with it. Our immune system can be supported with certain nutrients, while lack of these may lead to less effective immune response and higher susceptibility to infection.

Baked falafels

April 17, 2020April 16, 2020Leave a Comment

This recipe is quick and really easy to make. It is perfect as a last minute meal, because you can prepare the falafels with cooked chickpeas from a jar. The classic recipe for falafels uses soaked and raw chickpeas. And you know how beneficial it is to soak your legumes – if you don’t here’s an article about it – but sometimes life happens and you might be short on time.

Emotional Wellbeing during challenging times

April 13, 2020April 17, 20201 Comment

A few weeks ago I hosted a live Instagram session, where I chatted with Jessica Janusz – a yoga teacher and founder of Anushia about Emotional Wellbeing. The session ended up being almost an hour long. I decided to upload some of the topics we discussed in short, easily digestible videos, so you can go back to them when you need. You will find the videos below. Emotional wellbeing is an integral part of our health, and tending to our emotions is just as important, if not even more, as paying attention to the food we consume.

How to properly soak your legumes, grains and nuts

April 9, 2020April 9, 2020Leave a Comment

The food we eat impacts our digestion. How we prepare that food is just as important. Discover why you should soak your grains, legumes and nuts and how to do it properly in this blog post.

8 ways to improve digestion naturally

April 6, 2020April 8, 20201 Comment

Digestive problems are so widespread nowadays that they almost seem like a normal part in our daily life. It is thought that many of our health issues start with a faulty digestion, so paying attention to it seems to be the first step towards improved overall health and wellbeing. Here are 8 ways to improve digestion naturally.

Marinated Tempeh

April 3, 2020April 3, 2020Leave a Comment

Tempeh is one of my favorite sources of plant-based protein. It’s versatile and absorbs well flavors. In many ways I […]

Nourishing Our Bodies During Challenging Times

March 23, 2020March 23, 2020Leave a Comment

This is the perfect time to take care of ourselves, to work on improving our lifestyle and dietary habits and increase our wellbeing. The goal of this online class is to help you do exactly that and guide you into taking the necessary steps to make long-lasting beneficial change.

Finding grace during challenging times

March 19, 2020March 18, 2020Leave a Comment

We are living in a bizarre time. Things have changed so drastically in a matter of a few days and […]

Quick and healthy oatmeal recipe

March 5, 2020March 5, 2020Leave a Comment

This quick and healthy breakfast recipe is perfect for adults and kids! It will keep your energy stable and will provide you with nutrients.

The surprising truth behind cravings

February 11, 2020March 5, 2020Leave a Comment

We all have experienced cravings at some point in our life. Cravings are oftentimes associated with negative feelings, such as guilt, shame, or a feeling that we’re out of control. However, cravings can also offer us an insight into our physical and emotional well-being, especially as we learn to listen to our body.

Toddler Cooking Classes (Ages 18 months – 4 years) Program 2020

January 10, 2020March 5, 20202 Comments

Here is the program for Plateful Nutrition’s toddler cooking classes for 2020.

SELF-CARE SUNDAY: CREATING HEALTHY HABITS THAT LAST

January 7, 2020January 7, 2020Leave a Comment

Join wellness connoisseours, Vesela Savova (certified Diet & Nutrition Advisor) and Jessica Janusz (certified Yoga & Empowerment Retreat Teacher) for a half day workshop this Sunday on creating positive habits through what we feed ourselves both mentally and physically. If you’re ready to make changes that last in a way that is supportive, fun, and healthy then this is the time to take for you.

Do this instead of a healthy eating resolution and get more results

January 3, 2020March 5, 20201 Comment

Eating healthy or starting to exercise are always in the top of the New Year’s Resolution list. However, just as many set these resolutions, many also fail to reach their goals. Why is that? It is because saying that you’ll start eating healthy or exercising is not enough.

Christmas Cookies – Toddler & Preschooler Cooking Class this December 12th

November 28, 2019March 5, 2020Leave a Comment

Let’s get into the Christmas spirit together with our little ones and make some delicious and yes, healthy, cookies! Book […]

Tofu Bolognese

November 21, 2019March 5, 2020Leave a Comment

Pasta is a thing in our house. My daughter loves it, and I like it too as it can oftentimes be prepared fairly quickly – it’s a perfect option for a weekday meal or for when you are not sure what to serve your kids. You know they won’t say no to pasta! 🙂 As a nutritionist however, I also want to make sure I serve a meal that will nourish the body and will provide with essential nutrients.