nutritionist.rapha

Keep fruit on your plate this winter your immunity, skin, hormones, and energy depend on steady intake.
Pomegranates are in season during the colder months and offer powerful benefits.

When the fiber conversation heats up, many believe they’re getting enough from classic salads lettuce, arugula, and cucumbers. The truth? These foods are hydrating and full of vitamins, but they’re not the top fiber sources.
To truly boost your fiber intake, focus on legumes, whole grains, fruits with skin, and fiber-rich veggies.
Of course, everything on your plate matters but knowing which foods help you reach your fiber goals makes a real difference.

💪 Add variety, mix colors, and remember: every gram counts toward a healthier gut and happier body!





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’sHealth

🧠💪 Your body thrives on variety and balance, not just more protein.

Let’s shift the conversation from “how to eat more protein” to "how to meet your body’s full nutrient needs.

Tag a friend who needs to hear this 🙋‍♀️

🦴🌱 No Dairy? No Problem . Your Body Still Needs Calcium!
Calcium isn’t just for strong bones and teeth .
It also supports muscle function, nerve transmission, and hormone release.

Get your daily dose from leafy greens (like kale & bok choy), tofu, canned salmon or sardines with bones, beans, almonds, sesame seeds, and fortified plant-based milks or juices.

Do you have 👶 Kids & Teens, 👩‍🦱Are you a Pregnant or Lactating Women, 🧓 Are you a senior, 🌱 Plant-Based Eaters??
Make sure to save and share this sheet and include these foods regularly as part of your diet.

Local berries are everywhere right now — sweet, juicy, affordable, and packed with nutrients.

How do YOU enjoy your berries?
Fresh off the bush? In overnight oats? Share your fave berry or recipe below!

🎙️ LIVE | Comida, Cultura y Cambios: Nuestra experiencia como nutricionistas latinas en Canadá

¿Qué pasa cuando una nutricionista se muda a otro país?
¿Cómo se ven las costumbres alimentarias desde una mirada profesional, pero también personal?

Acompañanos en esta conversación sincera con María Fernanda Leis, fundadora de Nutrición Deportiva en Argentina y especialista en antropometría, y Raphaela Vargas, fundadora de PositiveNutritionBC y nutricionista en Vancouver, Canadá.

En este live hablamos sobre:
🔹 Lo que nos sorprendió del entorno alimentario en Canadá
🔹 Cómo cambió nuestra forma de cocinar y organizarnos con la comida
🔹 El desafío de comer saludable sin perder nuestras raíces culturales

💬 Ideal para inmigrantes, colegas en salud o cualquier persona que esté buscando reconectar con su bienestar sin perder su identidad.

📅 Viernes 4 de Julio
🕙 10 AM Canadá | 1 PM Chile | 2 PM Argentina

📌 Guardá este live y compartilo con alguien que también esté adaptándose a una nueva vida (¡y a una nueva cocina!).

Let’s talk trail snacks! What’s always in your backpack when you hit the trails? ⛰️ Whether it’s protein-packed, sweet, salty or homemade — I wanna know! Here are some of my go-to hiking snacks to keep energy up and spirits high. What’s yours?

Let’s start questioning the noise.
Let’s come back to the basics: connection, balance, joy, and compassion.

I’m here to remind you: Your body is not a project. Your health is not a trend.
You are allowed to take up space — fully, wholly, and with kindness toward yourself.

✨Eating freely is a rebellious act.✨
In a world that teaches us to fear our hunger, shrink our bodies, and chase impossible ideals, choosing to nourish yourself without guilt is powerful. It's resistance. It's healing. It's freedom.

✨Comer libremente es un acto de rebeldía.✨
En un mundo que nos ha enseñado a temerle al hambre, a la delgadez extrema de nuestros cuerpos y a seguir ideales imposibles, elegir alimentarte sin culpa es un acto poderoso. Es resistencia. Es sanación. Es libertad.