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Nora Quartey

@nora.n.quartey

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Nurse 💪🏾 | Wellness + Foodie Life 🍽
Simple tips to glow & grow 🌱

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A little reintroduction for anyone new here.

I’m a registered nurse, a nutrition master’s student, and a woman figuring out how to build a life that feels good—not just one that looks productive.

Expect realistic nutrition, food, wellness, lifestyle, opinions, and whatever else makes life interesting.

What kind of content do you enjoy watching most? I’m building this next chapter with room for all of it.

p.s- it took me years and now I’m finally able to tap my toes to the floor ❤️.

#nurse #nutritionstudent #lifestylecreator #wellnesslifestyle #meetthecreator taken in Maryland, USA by @nora.n.quartey

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2 days ago

Full recipe:

Realistic meal prep for a week of nursing, nutrition school, and trying to have a life outside both.

I’m keeping it simple: food I enjoy and a little less decision-making when I’m already tired.

What meal could you eat on repeat without getting bored?

#mealprepideas #healthymealprep #highproteinmeals #nutritionstudent #realisticwellness taken in Maryland, USA by @nora.n.quartey

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4 days ago

Learning to uncomplicate my meals. One of my favorite and simple post-workout meals:

Spicy Peanut Chili Noodles 🍝.

Save this for your next post-workout reload.
#postworkoutmeal #spicypeanutnoodles #highproteinmeals #easyrecipe #gymfood taken in Maryland, USA by @nora.n.quartey

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7 days ago

Sardine salad with Wheat thins…

Sometimes simple is better and nourishing when it comes to nutrition

-soft boiled egg
-avocado
-sardine
-seasoning of choice (I used black pepper, cayenne pepper, salt)
-pinks sea salt
-coconut water

#sardines #highproteindinner #easyrecipe #quickmeals #foodtok taken in Maryland, USA by @nora.n.quartey

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9 days ago

Part 1 of decoding nutrition labels-

The front of a package can make a food look healthy—but the Nutrition Facts label tells you what you’re actually getting.

For Part 1, start with added sugar.

Added sugar is sweetener added during processing. It can show up in foods marketed as healthy, including granola bars, yogurt, cereal, protein snacks, sauces, and drinks.

When reading a food label, check:

→ Added Sugars under Total Sugars
→ The grams per serving
→ The serving size, especially if you may eat more than one serving
→ The ingredient list for added sweeteners

You don’t have to avoid every food with added sugar. The goal is to understand what’s in the foods you’re choosing so you can make informed decisions that support your health and lifestyle.

Save this before your next grocery trip, and follow for Part 2.

#nutritionlabel #groceryshopping #addedsugar #nutritiontips #nutritioneducation by @nora.n.quartey

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10 days ago

Three things I’m doing differently for my health this month:

☕️ Starting my morning with warm water instead of a sugary drink
🏷️ Looking at added sugar and asking: Why is it there? How much? Does it make sense?
🚶🏾‍♀️ Making movement part of my routine—even when that means an afternoon walk instead of the gym.

And because it’s October: ladies, don’t put off your breast health. Know what’s normal for you and follow the screening recommendations appropriate for you. Gentlemen, remind the women you love, too. 🎀

This isn’t about being perfect or cutting out every food I enjoy. It’s about becoming more intentional with the everyday choices that add up.

Save this as your October health reset and send it to someone who needs the reminder.

#womenshealth #healthyhabits #noaddedsugar #healthylifestyle #wellnessjourney taken in Maryland, USA by @nora.n.quartey

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11 days ago

POV: You make a cozy chai at home, so you skip Starbucks.

This homemade fall-inspired chai is made with black tea, warming spices, and simple ingredients for that cozy café experience right at home. Cinnamon, ginger, cardamom, and cloves bring flavor plus naturally occurring antioxidants.

Cozy, flavorful, and way easier than a coffee run.

Save this for your next fall drink craving. #cozydrinks #chai #drinks #simplerecipes #dıy taken in Maryland, USA by @nora.n.quartey

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24 days ago

A little birthday thank you from me to you. 🤍🎂✨

My heart is truly full. Thank you to my family, friends, coworkers, and everyone here on social media who took the time to celebrate me for my birthday.

Thank you for every birthday message, phone call, text, post, prayer, thoughtful gift, and kind word. Whether you reached out personally or left a sweet message online, please know that I saw it, appreciated it, and felt the love. 🥹❤️

Birthdays are a beautiful reminder that life is not just about the years we’re given, but also about the people God places along the journey. I’m incredibly grateful for each of you and for the love, laughter, support, and memories we’ve shared.

I truly thank God for another year of life, and I don’t take the love shown to me for granted.

Thank you for making my birthday so special. 🎉🎂🥂
I appreciate you more than you know. 🤍

Now… back to regularly scheduled programming. 😂 taken in Maryland, USA by @nora.n.quartey

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25 days ago

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25 days ago

September said: “You’re getting older.” I said: “Fine… but I’m going to look good doing it.

HAPPY +1 TO ME! 🥳💃🏾🎉

I’m blessed and favored to be celebrating another year of life, grace, growth, and God’s faithfulness. I’m grateful for every chapter that brought me here and excited for everything still ahead.

Here’s to more life, more laughter, more memories, and more becoming. 🤍

Cheers to another trip around the sun! 🥂🎂#happybirthday #virgo #septemberbaby #blessed taken in Maryland, USA by @nora.n.quartey

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a month ago

Day 2 of my September birthday takeover! 🎂🥳✨

There’s something special about getting older and realizing that the best part of life isn’t just the big milestones—it’s who you’re becoming along the way.

I’m learning to appreciate the quiet wins, the unexpected turns, the people who make life sweeter, the lessons that stretched me, and the moments that reminded me that God was there all along. 🤍

This year, I’m not rushing to become someone else. I’m grateful for who I am, where I’ve been, and who I’m still becoming.

And yes… I’m still going to take the pictures, dress up, eat the cake, laugh too loud, and celebrate every bit of this birthday month. 😂💃🏾🎉

Another year older. Another year wiser. Another year covered by grace.

September, we’re just getting started! 🥳✨#septemberbaby #virgo #birthday #gettingold taken in Maryland, USA by @nora.n.quartey

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a month ago

A nurse & nutrition student’s go-to low-fat meal.

If you are trying to lean out, build muscle, and actually enjoy your diet, you need to add this high-protein, low-fat grilled pork chop and veggie quinoa bowl to your rotation. Investing in meals that provide enough clean calories without stacking up unnecessary fats is the ultimate secret to body recomposition. This bowl hits the perfect balance: high-quality lean protein from the grilled pork chops, complex carbs and fiber from the veggie quinoa, and massive flavor from a clean green sauce.

Save this for your next meal prep idea and leave a green ✅ if you agree that healthy doesn’t mean boring or tasteless. #highproteinmeals #lowfatmeals #toneup #leanmuscle #healthylunch taken in Maryland, USA by @nora.n.quartey

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a month ago