BioIndividual Health and Wellness

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I guide individuals with chronic conditions or risk factors to better manage their health through functional nutrition and lifestyle strategies.
👩🏽‍⚕️Functional RN
🌿Food Journal Author
🎤Health and Wellness Speaker

🫚🌶️One of my favorite brands of organic spices is on sale BOGO this week at Publix. (Sale ends 7/29). 🧂What are your fav...
07/28/2026

🫚🌶️One of my favorite brands of organic spices is on sale BOGO this week at Publix.
(Sale ends 7/29).

🧂What are your favorite spices/blends?

✨Tip: Be sure to always read the ingredient labels as well for any hidden additives and sugars, even with organic!

07/26/2026

One of the most common questions I get from patients…

“What can I eat for breakfast if I don’t tolerate traditional breakfast foods?”

My answer: Breakfast is not a category of foods, it’s simply your first meal of the day.

Your body doesn’t know if you’re eating “breakfast food” or “dinner food.” It cares about getting the nutrients it needs to support energy, blood sugar balance, hormones, and overall health.

Try building your breakfast like you would build any balanced meal:

🍗 Quality protein

Homemade turkey or chicken meatballs
Chicken or turkey sausage (making it at home allows you to control the ingredients)
Leftover chicken, salmon, or other dinner proteins

🥔 Nourishing carbohydrates

Roasted potatoes or sweet potatoes
Gluten-free oats
Quinoa
Fresh fruit

🥑 Healthy fats

Avocado
Olive oil
Nuts or seeds

🍓 Add color + fiber

Berries
Apples
Strawberries
Vegetables like spinach, peppers, or zucchini

A balanced breakfast doesn’t have to look like eggs and toast. Sometimes the best breakfast is simply a nutrient dense lunch or dinner meal enjoyed earlier in the day.

The goal is not to follow a “perfect” meal plan, it’s to find foods that support YOUR body.

One of my favorite meals. Grilled chicken, cassava tortillas, and pico de gallo although I didn’t have cilantro, so I us...
07/26/2026

One of my favorite meals. Grilled chicken, cassava tortillas, and pico de gallo although I didn’t have cilantro, so I used fresh Italian parsley instead. Still tasty! 😋

Made this salmon sushi 🍱 bake last night and it was so, so good! I have to share because it’s free from gluten/dairy/cor...
05/31/2026

Made this salmon sushi 🍱 bake last night and it was so, so good! I have to share because it’s free from gluten/dairy/corn/soy/egg/legumes.

Have you made these before? 🤤

What’s in it:
-Wild caught sockeye salmon 🍣 cut into cubes and seasoned with fresh pressed organic garlic 🧄 , Himalayan salt, organic coconut aminos 🥥, and a drizzle of olive oil.
-Organic rice 🍚(boil and strained)
-Organic Gimme seaweed wraps (I cut the large sheets into 4’s)

Instructions:
-Pack a spoonful of cooked rice onto the seaweed sheet and then press into a cupcake pan (oil the pan with olive oil used for high heat).
-add a few cubes of salmon to the rice
-repeat until the pan is filled. I wish I made two trays lol so that’s noted for next time.

Baked at 400 degrees for ~20 minutes

Topped with organic hass avocado 🥑
And sauce made with organic sriracha, coconut aminos, and honey 🍯.

Enjoy!

The real wellness horror stories aren’t always dramatic… sometimes they look like everyday habits we’ve normalized.“Heal...
05/16/2026

The real wellness horror stories aren’t always dramatic… sometimes they look like everyday habits we’ve normalized.

“Healthy” foods packed with hidden sugars
Running on caffeine instead of hydration
Energy drinks replacing real nourishment
Chronic bloating becoming your “normal”
Thinking your symptoms are just part of “normal aging”

Your body often whispers before it screams. Fatigue, bloating, cravings, poor sleep, brain fog, and low energy aren’t things you should constantly ignore.

Which one belongs on your horror story list? 👀





05/14/2026

If no one has ever shown you what a balanced plate looks like, you’re not alone.

A balanced meal isn’t about perfection or restriction, it’s about giving your body the nutrients it needs to function properly.

A simple way to structure your plate:
- Half non-starchy vegetables like broccoli, spinach, cucumbers, and bell peppers
- A quality protein source like chicken, salmon, eggs, or turkey
- Healthy fats like avocado, olive oil, nuts, or seeds
- Fiber-rich carbohydrates like sweet potatoes, brown rice, quinoa, berries, or beans

This combination can help support:
✅More stable energy
✅Blood sugar balance
✅Better digestion
✅Reduced cravings
✅Overall wellness

Small, consistent habits often make the biggest impact over time.





05/08/2026

Balanced meals do more than support physical health, they also play a major role in energy and mood stability.

When meals are high in added sugars or lacking protein, healthy fats, and fiber, blood sugar levels can spike quickly… then crash shortly after.

Those crashes may leave you feeling fatigued, irritable, shaky, anxious, or constantly craving more sugar and caffeine.

Including protein, fiber, and healthy fats with meals can help slow down how quickly glucose enters the bloodstream, leading to more steady energy throughout the day.

This is one of the foundational areas I work on with clients because small, consistent changes can make a significant difference over time.





Chronic conditions don’t happen overnight.They build slowly, through symptoms most people ignore or push through.Low ene...
05/07/2026

Chronic conditions don’t happen overnight.

They build slowly, through symptoms most people ignore or push through.

Low energy. Poor sleep. Constant cravings.

These are signals.

The earlier you address them, the more control you have over your long-term health.

🌱 Learn at your own pace → Clean Eating Program: https://vindeira-resaul-maraj-s-school.teachable.com/p/nourish-and-thrive-clean-eating-for-wellness

📝 Track patterns → Food, Mood & Gut Journal: https://amzn.to/4cLMlox

💪 Find community → Gluten-Free + (sensitivities/intolerances) Lifestyle Group: https://www.facebook.com/share/z7mHUqpeFsDcrtRC/?mibextid=WC7FNe

💊 Order trusted supplements → FullScript: https://us.fullscript.com/welcome/vresaul-maraj

Disclaimer: The information shared by BioIndividual Health and Wellness, LLC is for educational purposes only and is not medical advice. It does not diagnose, treat, or replace professional healthcare. Always consult a qualified provider before making health changes. Social media content is general information and does not establish a client-coach relationship.

Happy Nurses Week to the nurses who advocate fiercely, educate endlessly, and care deeply, even on the hard days. 💚Nursi...
05/07/2026

Happy Nurses Week to the nurses who advocate fiercely, educate endlessly, and care deeply, even on the hard days. 💚

Nursing is more than a profession.
It’s critical thinking.
It’s compassion.
It’s noticing the little things others may miss.
It’s comforting people during vulnerable moments.
It’s continuously learning so we can better serve others.

I’m proud to be part of a profession that impacts lives not only through treatment, but through education, prevention, support, and empowerment.

To all the nurses making a difference in hospitals, clinics, schools, homes, communities, and beyond, thank you for all that you do 🩷

Happy Nurses Week! ✨

05/06/2026

Highly processed carbohydrates and added sugars can have a significant impact on how you feel, especially when it comes to mood and anxiety.

These foods are quickly broken down into glucose, leading to rapid spikes in blood sugar… followed by crashes.

Those fluctuations can affect energy levels, mood stability, and even trigger symptoms like irritability, shakiness, and anxiety.

This isn’t about labeling foods as “good” or “bad” it’s about understanding how certain foods affect your body.

Awareness is the first step toward making more balanced choices.

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Lake Nona Central, FL
32827

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Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm
Saturday 9am - 5pm
Sunday 12am - 5pm

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