The Key to Balance: Setting Personal Boundaries

September 2, 2019

Setting healthy personal boundaries is not a new concept. In fact, I’m so confident that you’ve heard this advice before that I’m willing to bet a Nutrinut Mug of your choice if you haven’t ;). On the house! 

So you might be wondering “OK Raisa, if you know everyone has heard this, then why are we even talking about it?”. And that’s a valid question. 

I bring this up for this blog post because it’s the type of advice that we’ve all heard of and really struggle putting it into practice. Some may not even know what that looks like because we’re so used to just taking on the world and doing everything that we think we’re supposed to be doing. Me included.

This applies to your personal relationships, your job, and even when taking care of your health. And for me, understanding your personal boundaries is the KEY in living a balanced life. Because only with this will you even know what balance looks like for you.

We all have personal boundaries that need to be respected in order to be ourselves. To live mindfully and in peace. When we allow life to cross those boundaries, that’s typically when inner chaos breaks out. When storms form inside of us.

When it comes to understanding your personal boundaries, here are some things for you to think about:

1. What’s important to me — list your non-negotiables in: 

  • your relationships (romantic, family, and friends)
  • your job and career (the tasks you do, the environment you’re in, the people that surround you)
  • when it comes to your health (foods, sleep, self-care, and fitness)
  • your soul — for me this is everything else that doesn’t fall under your career, relationships, and health.

2. What part of my current daily routine is draining my energy and emotions. Why?

3. What tweaks can I make RIGHT NOW to start respecting and honoring my personal boundaries?

This is a great place to start! If you do just one thing for yourself today, do this. Set just a few minutes aside to really think about it and write them down. I don’t know about you, but I’m a huge fan of writing things down. It just solidifies it in my mind and in the Universe.

I hope you have a beautiful day and can’t wait to hear about your breakthroughs <3.

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6 Nutrition Tips For Better Sleep

March 18, 2019

You are what you eat is a pretty common phrase that we have all heard at one point. But what about you sleep what and how you eat?

It is a given that the foods we eat affect our bodies physically from whether we lose or gain weight, to even how our skin looks. But enjoying good nutrition doesn’t only stop there. Yep, I said it! What and how you eat can also actually affect the quality of your sleep.

And I can already feel some confused looks coming this way. But hear me out. I want you to think of the last time you had a late heavy dinner. Something like a mac and cheese, chicken wings, a burger. To top things off, you finish with a nice slice of that mouthwatering chocolate cake. Thirty minutes later, it’s time for bed. Do you remember the quality of your sleep? Was it a restful sleep? Or do you remember it being uncomfortable, perhaps it was interrupted. You wake up feeling almost hungover since you didn’t rest.

There are a few reasons why your sleep is so off when you indulge before bed. For starters, your body is on alert working hard on digesting the food instead of resting and recovering, which is what it’s supposed to be doing while we sleep. For those that have adopted fasting, this is where some of its benefits come from. When you give your body enough of a food break when you sleep (at least 12 hours), it starts cleaning up house for you like eliminating and removing waste from your body.

Mind you, I am not suggesting or recommending that everyone should fast. For this post, I am simply saying that eating right before bed can be disruptive to the quality of your sleep because it takes away from the recovering component that our bodies do naturally, to focus instead on digesting.

We talked about the ‘how you eat’ affects sleep, now let’s dive into the ‘what you eat’. There are a few types of foods that have a direct link with affecting the quality of your sleep. The most obvious one being caffeine. Some people are really caffeine sensitive and should consider their latte cutoff to be at noon. On the other hand, I have clients that swear that coffee helps them sleep. So this is when it’s important to listen up and see how caffeine affects you. This includes caffeinated teas and other beverages too, not only coffee.

But you didn’t think that this is where the role of nutrition stops when it comes to sleep, did you? There’s perhaps the less obvious component but oh so important. It has everything to do with how much sugar is in your bloodstream. I don’t only mean how much dessert you had before bed, but carbs in general, refined carbs in particular.

Carbs are so important to us because they are the ones that mostly provide our bodies with energy. We couldn’t exist without them. So here’s the catch, they provide us with energy, right? Well, that’s the exact opposite of what we want when we are trying to unwind and fall asleep. Which is why starchy dinners and especially when it’s followed or accompanied by dessert and sweet beverages, will most definitely get in the way of us getting a beautiful night’s sleep. This is because as your body breaks down this food, it releases a significant about of sugar (glucose) at once into your bloodstream. Which ends up energizing your body and bidding adieu to a calming and restful night.

So out of all this, here are my Nutrinut tips of things that you can tweak in your nutrition, to make sure you SIGNIFICANTLY improve your sleep!

1.Be mindful of caffeine! If you are sensitive, make sure your last caffeine beverage of the day is before lunch time.

2.Aim to have dinner at least 2 hours before bed.

3.When it comes to dinner, prioritize nourishing foods like fiber-rich veggies (leafy greens, broccoli, cabbage, asparagus), healthy sources of protein (egg, beans, legumes, fish), and healthy fats (avocado, nuts, seeds).

4.Be mindful about dessert, refined starches (pasta, white rice, white bread) and juice/sweet beverages during dinner. These can be energizing and disturb sleep.

Bonus tips:

-Enjoy a cup of warm calming tea an hour before bed like chamomile, passionflower, lavender, lemon balm, valerian root.

-Unplug 30 minutes before bed and incorporate relaxing activities such as reading, drawing, meditating, baths.

And remember, quality sleep is a necessity and not a luxury. We NEED to sleep, rest, and recover for us to be ready to rock the next day! So make sure to add sleep to your list of self-care priorities.

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How I Turned My Life From A Stressful Mess To A Balanced One

March 13, 2019


We are pretty much all familiar with some form of it. Whether it’s coming from our partner, family, friends, work, financial, or school. But when we are younger, we tend to bounce back pretty quickly because we have other things going on. At least that’s how it was with me.

The balance shifted and it all changed for me when I graduated from school and actually started ‘adulting’. I began working my first job basically the day after graduating and put so much pressure on myself to be the best. I felt like I needed to prove my worth to the world!

In the beginning I could go for long hours. Heck, I remember arriving to the office around 7AM and leaving at 7PM. Not to get overtime mind you. Just to show my worth. On the weekends I was able to unplug, recover, and bounce back. But this didn’t last long. I started taking more on, putting more pressure on myself, and started having to deal with a significant amount of toxic relationships in my life. It’s like everything hit me at once.

I went on for a few years like this. Drained. Crying myself to sleep many times. Losing myself and who I was. Forgetting why I was in this path of nutrition. Started to feel like an impostor. Worst of all, my self-worth was hitting rock bottom. You know it’s bad when it affects you to the point where you manifest physical symptoms.

I still remember as if it were the other day. I started to feel all day long waves of nausea where I felt I would throw up, although I thankfully never did. Even at night time. It wasn’t food poisoning and this went on for days. So I started getting concerned and went to check in with a gastrointestinal doctor. End result, there was nothing physically wrong with me. Everything came back fine. I felt like I was going crazy! It was like my body was rejecting my lifestyle.

Stress was physically manifesting itself and I was too busy to listen.

Due to the circumstances at the time, I couldn’t leave my situation without serious consequences. So I took on meditation. That was my first time — what did I have to lose, right? I would meditate every single day for many months. And although I chose to continue on a path that was harming me because it’s what I had to do, I learned three important lessons:

  1. To have patience since things don’t happen on my time.
  2. The importance of learning to breath properly.
  3. To reconnect with my body.

My morning meditation sessions are what saved me. They helped bring me back to myself. They helped me remember who I was before my priority became to try to ‘make it’ and before my goal was to get to a 6 figure salary. Because I now know that being successful to me, is being in balance and connection with myself, the world around me, and even nature. Meditation brought back light, love, and kindness into my life. And most importantly, I learned so much about myself because I reconnected with myself, my intuition, my inner strength. It empowered the heck out of me!

A few years later, I was finally able to make the leap and start a life that was in alignment with my heart. Stress is still a part of my day-to-day and fear and anxiety still wants to make a daily cameo. But I know that when it manifests, it’s time to put what I am doing aside and turn my focus inward, breath, to be patient, kind and accepting with myself.

Every day is a new journey and every day I have to remind myself of these lessons. But everything that I went through, is what set me up for who I am today. Not professionally speaking, but as a person. It’s like getting a second chance at living. To do things differently for my body and my mind.

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