Nutrition•Exercise•Wellness with Sam

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Nutrition•Exercise•Wellness with Sam

A nutritionist, health coach, and Zumba instructor on a mission to make the world a happier and heal

22/02/2026

I just recently learned that today, February 22nd, is World Encephalitis Day.

Until 2023, this was a condition from which my family and I were blissfully disconnected. That all changed, however, when my dear Dad began experiencing bizarre, concerning, and eventually debilitating neuropsychiatric symptoms. These symptoms were just the beginning of a nearly year-long journey of fighting for answers in the face of a medical system that all too often lacks the ability to connect the clinical dots in complex cases.

We are so, so blessed to have finally received a diagnosis and a clear treatment path. I know this is not the case for everyone who experiences this horrific illness, which is why I want to talk about our experience more in hopes of helping even just one family avoid the hell that we went through.

I’ll be shedding more light on our story soon, but until then, please feel free to free to reach out to me with any questions or simply to connect. ❤️

09/03/2025

Here’s to strong women. May we know them. May we be them. May we raise them. 🩷

Happy International Women’s Day to the strong, brilliant, empathetic, badass women in my life. You make the world go round. 💪🏼

25/11/2024

Since the holiday season is upon us, I wanted to share my wishes for you:

1. That you thoroughly enjoy EVERY BIT of delicious food that you consume these next several weeks. Food is one of life’s greatest pleasures, and it is meant to be enjoyed! 🥘

2. That you move your body because it feels good and benefits your physical, emotional, and spiritual health - not as a punishment for what or how much you’ve eaten. Moving our bodies is a privilege, so make physical activity FUN! 🤸🏻‍♀️

3. That you share this time with people you love; people who love you back and truly value, support, and care about you as a person. Healthy community is arguably one of the most important - if not THE most important - aspects of our health. 👯‍♀️

4. That you view your body as your dearest, most precious friend and treat it as such. It performs miracles every single day, and it deserves all the love and respect in the world. ♥️

What would you add to your wishlist this holiday season? Sending all my love to you! 🥰😘

21/05/2024

That’s it. That’s the post.

Now go eat something, okay? ♥️😘

28/02/2024

As an elder millennial who is not on TikTok (👵🏼), I’m a bit late to this topic. However, I think it’s still worth addressing—ESPECIALLY during Eating Disorder Awareness Week.

I gotta say, I’m SO glad this “trend” was banned. It is 2024 and we 👏🏼 are 👏🏼 not 👏🏼 doing 👏🏼 this. If you naturally have a thigh gap, you’re beautiful. If you don’t have a thigh gap, you’re beautiful. Please, love your bodies—true health and wellness can only manifest when we feel safe and nourished. 🥘

No more comparing. No more “thinspiration”. No more changing or harming ourselves to fit someone else’s idea of beauty. Strong is the new skinny, babes. 💪🏼💪🏼💪🏼

22/06/2021

Here’s the thing, y’all: I suck at taking care of myself. Like, I ROYALLY suck at it. 💩Honestly, I over-schedule and over-work myself to the point of burnout so that I can avoid my constant anxious thoughts and always feeling so damn much. 😵‍💫😬 BUT I am changing that today. I am making myself a promise to put ME first. I must fill my cup first so that it can overflow and give to others. 🍵❤️

This morning I was so fortunate to catch up with a dear friend and practice self-care at the same time! My brilliant friend Tressa at is an acupuncturist, a functional medicine practitioner, and an all-around magnificent human being. Thank you for taking such good care of me, T. 🥰❤️😘

Take care of you, sunshines. You are so worth it! ✨💫

21/06/2021

Happy Monday, Sunshines! 🌞

Over the past several years, I have come to realize that mindfulness and gratitude are muscles that must be flexed often in order to reap their benefits. In that spirit, I have made it a habit to list 3 things each day for which I am grateful. 🙏🏼 Here are today’s:

1. A wonderful weekend spent with my loved ones. 🥰
2. Lunchtime walks in the sunshine.🚶🏻‍♀️
3. A job with which I am aligned and that fills my cup. 🥑

Your turn! What are you grateful for today? 👇🏼 Sending you all the love and positivity I can muster! ✨❤️💫

08/06/2021

A late dinner, but a delicious one nonetheless. 😋

The more I work in the nutrition and health education spaces, the more grateful I am to have access to healthy foods. This is sadly not the case for everyone, BUT the good news is that there are incredible people and organizations here in who are working tirelessly to improve food access and create health equity for all. To name a few:

Did I miss anyone? If so, please feel free to drop their @ below!

Let’s support these organizations in any way that we can. We’ve got work to do. 🥑🍉🥬🍊🥒🍎🥕🍓🌽🍇🫑🥭

01/06/2021

SCREAMING (literally—swipe to see a great representation of how I feel 😂) because this weekend marked my 10 YEAR ZUMBAVERSARY!! ❤️💃🏻❤️ I can’t believe it has been a decade since I made one of the absolute greatest decisions of my life. These past 10 years have brought immeasurable joy, laughter, sweat, and (most importantly) the most beautiful friendships. Grateful does not even begin to describe how I feel about this journey. Here’s to the next 10, mi gente!! 🥰💃🏻🥰

03/05/2021

Happy Monday, Sunshines! 🌞 This is your friendly neighborhood nutritionist coming at ya with a reminder to love on yourself today (and every day, for that matter).

🍓Eat some delicious, nourishing food. 💃🏻Move your body in a way that feels wonderful for you.
🧘🏻‍♀️Take 5 minutes to meditate and breathe deeply.
🐶 Take a walk with your pup, with a friend, or by yourself.
🙏🏼 Write down 3 things for which you are grateful.

Wishing you all a wonderful, peaceful day and week. All my love to you! 😘

12/04/2021

AIN’T 👏🏼 THIS 👏🏼 THE 👏🏼 TRUTH?!

We’re all guilty of it—or at least I know I am! 🙋🏻‍♀️ It is all too easy to fall into the highlight reel that is social media. Mindless scrolling often leads to thoughts and feelings of not looking good enough, not making enough money, not having enough titles, our possessions not being enough, not doing enough, not being enough, blah blah blah. ENOUGH! 🙅🏻‍♀️

The beautiful truth is that there is no need to compare or compete with anyone. We have all been blessed with unique characteristics and gifts that make us who we are. No one else on this planet is exactly like you—the YOU that you are is exactly what the world needs! 😉

You are beautiful, you are valued, you are ENOUGH, and you are exactly where you are supposed to be. Don’t forget it. 😘😘

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http://samanthasilva.zumba.com/

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