Instagram story viewer> @wellness_with_holly> Posts

Holly | Integrative Nutrition Coach 🌱

@wellness_with_holly

1.2K

followers

665

following

Integrative Nutrition Coach 🌿
Your gut health is your mental health
Clean eating • Plant based • Anxiety relief
Let’s feel better together ↓

POSTS STORIES REELS

It took me 9 years to stop eating meat. I saw the What the Health documentary in 2017 and it changed my life. That’s when I started to cut back on meat for health reasons. Each year I ate less and less. I’ve been off it for 8 months now which is my longest ever.
I saw the documentaries about the meat industry and couldn’t unsee what I saw- where this meat actually comes from and what’s really involved. So I changed, one step at a time. Cooking it less. Paying for it less. Choosing it less. Saying no way more. Getting more selective, until it was holidays and family gatherings only. The hardest for me was saying no when it was offered. Then it just got easier once I decided to put myself first. The guilt and how I felt mentally and physically after eating it was just no longer worth it for me. I felt I wasn’t living in alignment with my values. Now I’m 8 months in, my longest ever, and I feel amazing!

What’s something you can’t unsee, once you saw it? 👇

#VeganJourney #LiveYourValues #AnimalCruelty #PlantBased #alignment by @wellness_with_holly

April 25th was the last time I had a drink. Over 3 months now! This is the longest I’ve gone without alcohol since age 16. The anxiety that used to linger for days after drinking is gone and that alone has been life changing. But what surprised me most is the mental relief. I’m 40 and I think about my health, think about getting cancer and diseases a lot which worries me.

Alcohol is a known carcinogen and increases your cancer risk. I used to be weekend binge drinking most of my life so my risk was there. Luckily, I was able to decrease my amounts tremendously over the past years (slowly decreased to about once a month). Remember we have control of what we eat and drink. We have the power to say no and to choose differently. So many things cause cancer, but it feels so great to have alcohol off this list so one less thing to think about. 🌿✨

Have you noticed how alcohol affects your anxiety? Tell me below 👇

#alcoholfree #anxietyrelief #cancerprevention #mentalhealthmatters #holistichealth by @wellness_with_holly

Chickpeas or Garbanzo beans-whatever you want to call them are soooooo easy. I add chickpeas to my lunch bowls most days because they are healthy, easy, and make me feel good. No heavy, tired feeling. I rinse them, split amount in half( about 1 cup each), and 💥 you get 12 g of protein added to whatever you want to include them in. No cooking needed. It’s gluten free. It gives you fiber. What’s really great is no animals had to die for this protein.

What’s your favorite plant based protein?

#plantbasedmeals #plantbasedprotein #wholefoodplantbased #healthyveganmeals #vegansofinstagram by @wellness_with_holly

My favorite restaurant in Barcelona, and it’s 100% vegan 🌱🇪🇸

These were hands down the best paellas of my Spain trip… and honestly, ever 🥘😍
What we ate: 🥘 Paella trio: • Setas Trufadas: veggies and truffled forest mushrooms • Marisko: plant-based “seafood” • Vegalenciana: tender, juicy soy “chicken” 🍄 Croquetitas Ahumadas: porcini mushroom croquettes 🧀 Esquesito: aged vegan cheeses with rice sticks 🌿 Alcachofa Crush: marinated artichoke hearts 🌶️ Piquillos Barbacoa: piquillo peppers stuffed with BBQ “chicken” paella and hollandaise 🥔 Patatas Bubita: sautéed potatoes and onions with a slightly spicy sauce 🍫 Chocolate Paradise: gluten-free chocolate hazelnut cake with raspberries 🍰 Cheesecake Bubita: made in-house with berries 🍹 Virgin Yuzu Mule: the best non-alcoholic drink I’ve ever had!

Every single dish was perfect 💯 We went with my hubby and another couple, and all four of us loved this place.

Their sign says Johnny Depp has NOT been here 😂 His loss!

If you’re visiting Barcelona, you HAVE to try this place 📍 Save this for your trip ✈️
📍 @bubita_bcn (Barcelona)

#veganbarcelona #veganpaella #barcelonafood #veganspain #veganstravel by @wellness_with_holly

Your body deserves better than drive-thru 💗

Fast food and ultra-processed junk are designed to make you eat more. In an NIH study, people allowed to eat as much as they wanted naturally ate about 500 more calories a day on ultra-processed food, and gained about 2 lbs in just 2 weeks. They’re also linked to:
💔 Low energy and bloating
💔 Cravings and mood swings
💔 Higher odds of anxiety
💔 Higher risk of some cancers, including breast cancer
💔 Gut inflammation and IBD

The good news? Whole plant foods like veggies, fruit, beans, whole grains, nuts and seeds can give you steadier energy, fewer cravings, a happier gut and a better mood ✨

You deserve to feel good 💕 Save this, or send it to someone who wants to feel better 👇

📚 Hall KD, et al. Ultra-Processed Diets Cause Excess Calorie Intake and Weight Gain: An Inpatient Randomized Controlled Trial of Ad Libitum Food Intake. Cell Metab. 2019;30(1):67–77.
📚 Fiolet T, et al. Consumption of ultra-processed foods and cancer risk: results from NutriNet-Santé prospective cohort. BMJ. 2018;360:k322.
📚 Lane MM, et al. Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses. BMJ. 2024;384:e077310.
📚 Narula N, et al. Association of ultra-processed food intake with risk of inflammatory bowel disease: prospective cohort study. BMJ. 2021;374:n1554.

Educational only, not medical advice.

#ultraprocessedfood #wholefoodplantbased #womenshealth #guthealth #healthyhabits by @wellness_with_holly

This isn’t the Caribbean, it’s Formentera, Spain 🇪🇸🌊
Crystal-clear water, white sand, snorkeling, hiking, sunrises right from our room, and the most magical sunsets 🌅 This little island stole my heart 💙

Spots from this reel:
 📍 Cala Saona
📍 Platja de Migjorn
📍 Playa Ila des Conills
📍 Canteras
📍 Faro de La Mola

Save this for your next Europe trip ✈️
 Would you go? 👇

#formentera #formenteraisland #spaintravel #balearicislands #traveleurope by @wellness_with_holly

Chickpeas have 3x more iron than chicken, gram for gram 🤯

Compared at the same amount (100 g cooked), soybeans, lentils and chickpeas all beat ground beef, chicken and salmon on iron. To get the 18 mg of iron women need from ground beef alone, you’d need about 24 oz a day!

🌱 Plant-based? The NIH recommends that vegetarians and vegans aim for about 1.8 times the usual amount, since plant iron isn’t absorbed as easily. For women ages 19–50, that’s about 32 mg a day.

Tip: pair plant iron with vitamin C (lemon, bell peppers, strawberries) to help your body absorb more 🍋

Did this surprise you? Send it to someone who thinks you need meat for iron 👇

📚 National Institutes of Health, Office of Dietary Supplements. Iron: Fact Sheet for Health Professionals. ods.od.nih.gov
📚 U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov

#ironrichfoods #irondeficiency #veganiron #plantbasednutrition #nutritionfacts by @wellness_with_holly

Vegan in Formentera? This spot makes it SO easy 🌱🇪🇸
It’s not an all-vegan restaurant, but our vegan group had so many options that we came back twice! 🙌
This family owned business ( 3 brothers, 1 of them vegan) has so much homemade goodness, with unique creations like their nomelette, homemade vegan cheese, and even vegan mortadella 🤯
You can also chose which veggies and fruit you would like in your juice 💚🍵
We had great service and a lovely patio to sit and enjoy it ☀️

📍 @cafematinalformentera

Save this for your next Balearic Islands trip 🌊
 Which dish would you order first? 👇

#veganformentera #veganfood #veganspain #veganstravel #plantbased by @wellness_with_holly

Your gut and brain are in constant conversation 🧠💬🦠

When you eat fiber-rich plants, you’re feeding trillions of helpful microbes. In return, they make compounds called short-chain fatty acids, which help strengthen your gut lining, calm inflammation, and send signals up to your brain.

That’s the gut-brain axis, and it’s one reason what’s on your plate can affect how you feel 💚

Easy ways to feed your gut today: 🫘 Beans or lentils 🥣 Oats 🫐 Berries 🥦 Colorful veggies

Save this and share it with someone who needs a gut-health nudge 👇

📚 Cryan JF, et al. The Microbiota-Gut-Brain Axis. Physiol Rev. 2019;99(4):1877–2013. 📚 Koh A, et al. From Dietary Fiber to Host Physiology: Short-Chain Fatty Acids as Key Bacterial Metabolites. Cell. 2016;165(6):1332–1345.

Educational only, not medical advice.

#guthealth #gutbrainaxis #fiber #plantbased #mentalhealth by @wellness_with_holly

Plant-powered eating in Ibiza 🌱🇪🇸

No animals had to die for any of this, and this meal was packed with protein, fiber, and nutrients 💚

What we ate:
🍳 Tofu scramble with sun-dried tomatoes, peppers, and onions, plus toast and smashed avocado
🍠 Roasted sweet potatoes with fresh cilantro and a creamy dip
🥗 A bowl with marinated tempeh, edamame, kale, avocado, kimchi, sweet potato, and chia seeds

Food like this keeps me full, gives me steady energy, and just makes me feel good. The tempeh and edamame bring the protein, the veggies and seeds bring the fiber, and the kimchi adds some gut-loving fermented goodness ✨

Eating plant-based while traveling is easier than people think!

📍 @passioncafe

Swipe to see it all 👉 Which one would you order first? 👇

#veganibiza #tofuscramble #plantbased #veganfood #veganstravel by @wellness_with_holly

From prediabetic to thriving at 41 💚

My blood work in 2024 was a huge wake-up call. This January, my numbers came back normal, and the biggest lessons came from this journey to becoming my healthiest self right now.

What made the difference for me: 📚 Learning everything I could 🍽️ Tuning in to how each meal made me feel 🌱 Showing up for myself day after day 🔁 Being willing to switch things up when something wasn’t working
❌ Slowly eliminating consumption of unhealthy foods and adding in new healthier foods
🥬 Adopting a more whole food plant based eating approach

Feeling good isn’t reserved for just a lucky few. If you are willing to put in some work, make different food choices, and be patient, then you can get to feeling good too.

Wherever you are right now is a perfectly good place to begin 💛

What’s one step you’re taking for your health this month? 👇

Not medical advice. Work with your doctor, especially for blood sugar changes.

#prediabetes #healthjourney #plantbased #wellness #over40 by @wellness_with_holly

Healthy plant fat: Pumpkin seeds

Pumpkin seeds are packed with: 😌 Magnesium for calm, muscles, and sleep 🛡️ Zinc for immunity and skin 💪 Plant protein 🩸 Iron for energy

How much? 🥄 Just 2 tablespoons gives you enough healthy fat to help absorb your supplements. Up to 1/4 cup is a full serving if you want more crunch and nutrients.

Why organic sprouted? 🌱 ✨ Sprouting reduces compounds that block nutrient absorption, so your body can use more of the magnesium, zinc, and iron 🌾 Easier to digest 🌿 Organic means grown without synthetic pesticides

What’s your favorite oatmeal topping? 👇

#pumpkinseeds #sproutedseeds #steelcutoats #healthyfats #plantbased by @wellness_with_holly