CERTIFIED INTEGRATIVE NUTRITION HEALTH COACH
Wellness Advocate | Stress Reduction & Time Management Specialist
Integrative Nutrition Health Coach
What it is?
An Integrative Nutrition Health Coach is a professional trained to guide individuals in making sustainable lifestyle and dietary changes to improve their overall health and well-being. They focus on a holistic approach, considering various factors beyond just food, like relationships, career, and physical activity, that influence health.
Services
Our services include personalized meal planning, nutrition consultation, and weight management support help you achieve your health goals. With a focus on balanced eating and sustainable, we empower you to make informed choices for a healthier.
Meal Planning
Weekly Meal Plan Example:
Balanced & Nourishing
(For Individual’s Health & Stress Support)
Goal: Support metabolism, regulate blood
sugar, reduce inflammation, and promote
emotional well-being.
Day 1 (Example)
-
Breakfast:
- Greek yogurt parfait with chia seeds,
berries, and a drizzle of honey
- Green tea
-
Lunch:
- Grilled salmon bowl with quinoa, steamed
broccoli, avocado, and lemon-tahini dressing
-
Snack:
- Apple slices with almond butter
-
Dinner:
- Roasted chicken breast, sweet potato
mash, and sautéed spinach with garlic
Wellness Tip:
Hydrate with 8–10 glasses of water. Add
lemon or cucumber slices to reduce bloating.
Day 2 (Example)
-
Breakfast:
- Oatmeal with flaxseed, cinnamon, banana,
and walnuts
-
Lunch:
- Lentil and vegetable soup with a side of mixed greens salad and olive oil-vinegar dressing
-
Snack:
- Handful of mixed nuts and herbal tea
-
Dinner:
- Baked cod with lemon, farro, and roasted
asparagus
Wellness Tip:
Do 10 minutes of mindful breathing before lunch to reduce cortisol levels.
Day 3 (Example)
-
Breakfast:
- Avocado toast on whole grain bread with poached
egg and cherry tomatoes
-
Lunch:
- Turkey and hummus wrap with spinach and bell
peppers in a whole wheat tortilla
-
Snack:
- Cucumber and carrot sticks with tzatziki dip
-
Dinner:
- Stir-fry with tofu, broccoli, bell peppers, and
brown rice
Wellness Tip:
Batch cook brown rice and roasted veggies to
save time during the week.
Coach’s Notes:
• Food is medicine: Choose anti-inflammatory foods (leafy greens, berries, omega-3s) to reduce stress and support immune function.
• Time-saving tips: Prep veggies, cook proteins, and portion snacks on Sunday.
• Mind-body connection: Include breathwork, stretching, and sleep hygiene to support digestion and mood.
Nutrition Consultation
Initial Nutrition Consultation Plan (60–75 Minutes)
Discuss Client’s Individual Goal(s): Improve energy, reduce stress, lose weight, and/or understand how food impacts mood and health.
Weight Management
Client Weight Management Plan (Sample)
Client Goal: Lose weight, improve energy, reduce sugar cravings, and feel more confident.
Initial Focus Areas and create a SMART plan
1. Welcome & Connection (5–10 min)
2. Health & Lifestyle Assessment (20–25 min)
3. Goal-Setting Conversation (10–15 min)
4. Next Steps & Follow-Up Plan (10-15 min)
Testimonials
D. B. – Weight Loss & Food as Medicine
“Before working with Maria, I felt stuck in a cycle of diets that never lasted. She helped me understand that food isn’t the problem - it’s fuel and medicine for my body. Through her personalized guidance, I learned how to nourish myself with whole foods that supported not only weight loss but also energy, digestion, and mood. In six months, I lost 22 pounds, but more importantly, I feel stronger, more confident, and healthier than ever. It wasn’t just about the number on the scale—it was about healing from the inside out.”
J. P. – Stress & Time Management
““Navigating my 50’s has been incredibly challenging, especially with so little guidance available for what I was going through—stress, brain fog, sleepless nights, and the constant feeling of being overwhelmed by everyday life. I was returning to the workforce after years as a stay-at-home mom, adjusting to life after divorce, and dealing with the emotional toll of the COVID pandemic. Maria has been a true lifeline during this time. Her deep knowledge and compassionate support helped me reclaim my health—mentally, physically, and emotionally—through proper nutrition and lifestyle changes. She guided me in choosing foods that nourish my body and mind while helping me identify and eliminate those that were causing discomfort. Her thoughtful book recommendations gave me new perspectives to a more balanced, and fulfilling way of life. I continue to seek her guidance today, and I’m forever grateful for her unwavering support and expertise.””
I. B. – Holistic Health & Lifestyle Transformation
“As a busy mom, I struggled to find time for myself. I was constantly fatigued, gaining weight, and stressed beyond belief. Maria helped me see that small, consistent changes could lead to big results. She introduced me to the concept that ‘food is medicine’—we adjusted my meals to include anti-inflammatory, nutrient-dense foods that completely changed how I felt. I sleep better, and even my skin has improved. My biggest gift was her coaching changed my life.”