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WellWithin

@_well_within_

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Raphaela
Multi-disciplinary understanding of wellbeing
Let’s eat for health and pleasure 🍒🥬🍅🥒

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The Well Within Foundations

#wellwithin #healthcoach #nutritionaltherapypractitioner #foundationsofhealth #stressmanagment #guthealth #nutritionandwellness by @_well_within_

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a year ago

What even is healthy? There’s so much information out there and a lot of clients come to me because they are doing everything that’s supposed to be “healthy” but still don’t feel better.
Nutrition is an individual approach for me. Each and every person needs something different, is in a different situation, has maybe different health conditions which need to be considered as well. I love working individually with people to really figure out together what works best for YOU💚
That being said clean whole foods are always a good idea😉

#health #nutrition #healthcoach #lifestyle #healthylifestyle #feelinggood #mindfulness

Image @runongreen_ by @_well_within_

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4 years ago

Sleep quality is detrimental to your health and wellbeing. During sleep your brain cleans out the trash, your body is in recovery mode.
Here are a few tips to increase your sleep quality:

Reduce screen time and blue light exposure
Scrolling will keep you in an activated mode (let’s be honest we probably don’t feel best when scrolling) and the blue light coming from screens like TV and your phone tells your brain that it is still daytime and disrupts your melatonin production.
So before taking melatonin, look at what inhibits melatonin production ;)

Have dinner 3 hours before going to bed
Having time to digest your food before going to bed will help your body to what it needs to do during the night.

Take Magnesium Glycinate
Magnesium Glycinate is a well tolerated form of magnesium and won’t impact our digestion. Most people are deficient and magnesium calms the nervous system and increases sleep efficiency.

Keep room temperature low
Low room temperature during the night has shown to be 15-19degree celsius) accelerate sleep onset, increase deep sleet and boost melatonin production.

Have a good night! 😴🌙💤

#healthcoach #healthyliving #sleepwell #sleepquality taken in Switzerland by @_well_within_

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5 months ago

Breakfast Series 🍎🫜

#breakfastideas #breakfastseries #holisticnutritionist #health #nutrition by @_well_within_

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6 months ago

Sunny November Days💚

Also a walk after your meal helps balance blood sugar👍🏻😉

#bloodsugarbalance #healthcoach #wellwithin #sunnyfall #healthylifestyle #stressmanagment taken in Switzerland by @_well_within_

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a year ago

Sleep is essential for your health and wellbeing.
Good sleep is vital for lowering your stress levels, improve overall health and brain health. Yet so many have difficulties with it. Below are a few tips that can help you sleep better.
You dont need to do all of these at once. Just start with a few and go from there.

* go to bed before 11 (best at 10pm and see what works for your schedule)
* no more screens one hour before bed (and install f.lux on your conputer)
* wear blue light blocking glasses to avoid distrupting melatonin production
* drink some lavender chamomile tea or a calming tonic with reishi
* diffuse lavender oil to calm your nervous system
* meditate for a few minutes(Headspace or WalingUp are great apps for this)
* read a book instead of scrolling
* take some Magnesium Glycinate and L-Theanine (super calming)
* if you are dealing with a monkey mind you can take some Bachflower White Chestnut or get their night time drops
* switch your phone to Airplane mode during the night and switch off your wifi

Let me know if these tips help⭐️🌙

#healthylifestyle #healthcoach #sleep #mindfulness #sleeproutine #meditation by @_well_within_

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a year ago

Pancakes with steamed apples and lots pumpkin spice 🎃 🧡

#nutrition #nutritionist #healthcoaching #breakfast #fallrecipes by @_well_within_

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a year ago

Mountains, Movement and a cute dog🥰

#healthylifestyle #healthcoach #nutritionist #movement #hiking #dachshundlife #nature by @_well_within_

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a year ago

Sleep isn’t a luxury—it’s the foundation for your health, mood, and focus. Prioritize 7–9 hours, keep a regular schedule, and create a calm bedtime routine. Your brain and body will thank you. 💫🛏️ #SleepWell #HealthyHabits #SleepBenefits #healthcoach #healthyliving #sleeproutine #sleepisyoursuperpower

Prioritize your sleep = your Superpower!

Why it matters:
🌙 Mood & decisions: Sleep boosts emotional regulation and clearer judgment.
🌙 Learning & memory: Consolidates what you’ve learned, improving recall.
🌙 Health: Supports immune function, metabolism, and long-term disease risk reduction.
🌙 Safety & energy: Improves reaction time and daily energy.

Tips to make sleep a priority:
🌙 Consistent schedule: go to bed and wake up at the same times, even on weekends.
🌙 Wind-down routine: 20–30 minutes of relaxing activities before bed (dim lights, no screens).
🌙 Sleep environment: cool, dark, quiet room; comfortable bedding.
🌙 Limit stimulants: avoid caffeine late in the day; avoid heavy meals near bedtime
🌙 daytime habits: get sunlight in the morning; limit daytime naps to 20 minutes.
🌙 Avoid bright lights and screens before bed. Get in bed and read a book to wind down taken in Switzerland by @_well_within_

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a year ago

Summer Salads💙

#healthcoach #healthyrecipes #holisticnutritionist #goodfood #fyp #eurosummer taken in South of France by @_well_within_

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a year ago

Fan of dips🥰 A favorite recipe is this herby Tahini that I can’t get enough of🥒

#healthcoach #healthyrecipes #holisticnutritionist #goodfood #tahini taken in Los Angeles, California by @_well_within_

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2 years ago

taken in Los Angeles, California by @_well_within_

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2 years ago