Both Seed cycling and Tea cycling are 2 of the easiest ways we can help support our hormones in a gentle way (especially when combined with other diet/lifestyle habits to support hormonal balance). The idea is to use different seeds and teas to help support our hormones in the different stages of our cycle to help regulate our cycles and minimize PMS. It can also be beneficial for women with PCOS and women trying to get pregnant naturally.
Read MoreCycle Syncing – How to Eat & Move During Each Phase of Your Cycle
As women, in order to feel our best and support our health, it’s important to understand our menstrual cycle and connect with the different stages and the hormonal fluctuations that accompany each stage.
This is the basis for what we call “Cycle Syncing” - which teaches us to connect with how our body shifts throughout our cycle, and use these changes to our benefit. It involves aligning lifestyle factors like diet, exercise, social commitments and more, in accordance with the different phases of your cycle to improve hormone balance, alleviate common PMS symptoms, improve fertility, and more.
The result is an increased sense of health, balance and connection to our femininity in our day to day.
Today I share my overall basic guide to cycle syncing to get you on your path to feeling better at every stage in your cycle, as well as improving your femininity and the connection to your body.
Read MoreA Day of Healthy, Blood-Sugar Stabilizing Meals
The foods we eat have SO MUCH power over our blood sugar, hormones, weight, mood, energy, and essentially, our overall health and happiness. If we want to FEEL good (and LOOK good!), we have to focus on eating heathy, balanced meals that help keep blood-sugar stable.
What does a day of glucose-stabilizing meals look like?
Here is one of my go-to days of blood-sugar balancing delicious meals (which I enjoy in large portions, with dessert, too!):
Upon rising: Lemon water + probiotics (and sometimes glass of AG1 greens)
Pre-workout (after my meditation and playing a bit with my daughter); Matcha latte
Breakfast Post-workout (usually a 30-45 min barre or power yoga class): Green Protein Smoothie Bowl or some version of this one (and I’ll have any vitamins I’m taking)
Lunch: green appetizer salad (usually lettuce, avocado, microgreens, sauerkraut & Tahini dressing) follwed by zucchini noodles with meatballs OR this delicious veggie & protein-packed lasagna
After lunch: decaf “mushroom” coffee with cinnamon and almond milk + 1-2 squares dark chocolate
Dinner: A huge bowl of my Chickpea Vegetable Minestrone Soup OR this delicious Lentil Vegetable Soup (a favorite of my daughter Chiara), sometimes with a side of an avocado toast
Dessert after dinner: Chocolate Avocado Mousse (my keto version with no banana) - topped with cacao nibs, coconut & almond butter
How to Eat Carbs Without Fear
Carbs can be found in SO many foods, ranging from highly processed foods (with NO meaningful nutrition!), to vegetables, fruits, beans, and whole grains that are rich in fiber and essential vitamins and minerals.
Some carbs are definitely more beneficial than others - though many factors play a role in determining this, including portion sizes, presentation, preparation, and even your own gut. To keep it simple, generally, the less refined the food, the better.
It’s important to remember that in moderate amounts, whole food carbs like fruits, vegetables, beans/legumes and whole grains can be excellent for our overall health, especially if we eat them right.
Read my blog to learn the different categories of carbs in terms of how often to eat them (ranging from always, often, less often to avoid) and TIPS for eating them to better support our metabolic health.
Read MoreA Key Element for a Healthy, Happy Brain (and 5 steps to take now)
The gut-brain connection is extremely powerful, which means that a huge part of having a healthy mind is having a healthy “gut”.
If you’ve ever felt butterflies in your stomach when nervous, or nauseous when scared, you KNOW your gut is sensitive to your emotions and stress. And the reverse is also true. The health of our gut has a direct effect on our brain and mood. Poor digestion from too much processed foods, bad food combinations, or poor elimination (ex. not pooping properly) can have a huge negative impact on your mood, energy levels, mental clarity (and more!).
SO if you want to have a healthy, happy brain, you need to start by having a healthy GUT! Here are 5 steps to get you started…
Read MoreHolistic Health & Bioindividuality Principles: 11 Steps
I like to share various “health & wellness tools” that have worked for me and many of my clients. I may educate on reserched benefits of some of nature’s superfoods, as well as share tips and suggestions that generally support a healthy DIGESTION, HORMONAL REGULATION, BLOOD SUGAR BALANCE, and overall better health. However, everyone is different and it’s so important to honor your bioindividuality, so if anything doesn’t ring true to you, then do NOT apply it!
Try to place more focus on being healthy and FEELING good versus just losing weight. Enjoy your (healthy) food, enjoy your exercise, and view any/all of your healthy habits as ways to give LOVE to your beautiful, unique body. DO NOT do anything that is making you suffer.
With that in mind, here are 11 health & wellness “guidelines” that I follow and believe in…
Read MoreConstipation Relief Smoothie
For those days when you feel a little “backed up” and need some help going to the bathroom, this delicious green smoothie is a great way to support your digestion and get you some good bowel movements!
Read More8 foods to protect your skin from sun damage
You can spend all you want on improving your skin from the outside, but to get the best results, you also need to focus on improving your skin health from the INSIDE.
If you want beautiful skin, you need to start ADDING BEAUTY-PROMOTING FOODS into your daily diet (as well as reduce the foods that lead to oxidative stress and contribute to aging and inflammation).
This also applies to SUN-CARE. You can literally use food as sunscreen (in combination with your physical/mineral sunscreen of course). Apart from applying a good nontoxic sunscreen daily, it helps to consume certain foods that can help to protect your skin from the damaging effects of the sun's UV rays.
READ MORE for eight foods rich in phytonutrients that may help protect your skin from sun damage, and promote healthy, beautiful skin.
Read More6 Tips to Stay Younger and Live Longer
Almost everyone wants to know what do to “boost longevity” and delay the signs of aging.
The good news is there is A LOT we can do in our day-to-day to help delay our aging (and feel younger and healthier for longer).
Even though we often associate genetics with aging, it is now well-known that only 20-30% of longevity is related to genetics, which means that environmental factors such as diet and lifestyle play a much larger role in how long we live (and more importantly, how we FEEL and LOOK while aging).
READ MORE for 6 (well researched) holistic practices that can help support longevity.
Read MoreMy Year-End Ritual
Happy Holidays! Thank you for an amazing 2022! Here are some tips to finish your year in a healthy, love-filled, purpose-driven yet fun way.
Read MoreLow Sugar Smoothie Bowl for Energy, good Digestion and Immunity
How you start off your morning HUGELY impacts how you feel the rest of the day - in terms of digestion, energy, motivation and your metabolism/weight.
Today I’m sharing a delicious smoothe bowl recipe that helps STABILIZE BLOOD SUGAR, BOOST ENERGY, BALANCE HORMONES, IMPROVE IMMUNITY and can support WEIGHT LOSS.
Read More8 Holistic Tips to Help Reduce Risk of Breast Cancer
October is breast cancer awareness month; a month to raise awareness about our need for Cancer prevention education, something I’m passionate about ESPECIALLY since we’ve discovered how much we can do with food and lifestyle to lower our risk
Today I’m sharing 6 important doctor recommendations to lower your risk of breast cancer, plus 8 more holistic tips to help reduce your risk of disease in general.
Read More4 steps to make a delicious SATISFYING smoothie
I’m a huge fan of smoothies for breakfast, but only because I’ve found how to make them delicious yet still super healthy, low-glycemic and most importantly: FILLING. What’s my trick?
I always add these 4 ingredients (in good quantities)… Read my blog for the 4 important elements to a healthy, delicious, metabolism-boosting, hormone-balancing, satisfying and FILLING smoothie.
Read MoreHealthiest Overnight Oats and Overnight "No Oats" (recipes in english & spanish)
Due to popular demand, today I’m sharing one of my new favorite breakfast recipes (that's become my Sunday “go-to” braekfast): my super heatlhy, nutritious, filling and DELICIOUS overnight oats. I’m also sharing my grain-free “no oats” version (perfect for a detox day!).
Both the overnight oats and the overnight "no oats" are low-glycemic, packed with fiber, healthy fats and protein, and don't cause glucose spikes like many other breakfasts do (especially those based on oats). They're also dairy free, gluten free and have NO added sugar of any kind.
I make slightly different versions but today I’m sharing my favorite go-to chocolate version.
Check out my blog for the recipes (in both English and Spanish). Enjoy!!
Read MoreBest foods for PostPartum – for optimal healing, a healthy recovery and weight loss
POSTPARTUM DIET: A health coach’s guide to holistic postpartum nutrition for optimal healing, recovery and weight loss
Read MoreNeed a boost of energy? Try these tips and recipes
Check out my blog for 8 TIPS TO BOOST YOUR ENERGY and 2 DELICIOUS METABOLISM-BOOSTING, ENERGIZING RECIPES to start off your day right and give you energy all day long.
Inside my (nontoxic) BEAUTY cabinet
I put lots of effort into making sure I'm only consuming the best quality (and healthy-for-me) products - both internally and externally. When choosing my beauty products, I give lots of importance to the ingredients used, the manufacturers, and I opt for organic when possible, as well as sustainable and plastic free. Plus of course, it's important that I enjoy the products, how they make me feel and that I see positive results.
With that in mind, today I'm sharing some of my current favorite daily beauty products (those I'm currently using) to give you a glimpse into some of the brands that I love and have worked for me.
My secret to make any dessert delicious without added calories
If you’re looking to make your own healthy treats at home – which I highly recommend as you can modify the recipe to your liking and make it healthier than any store-bought option – try adding these 3 “secret” ingredients and you’ll make your sweet treat way healthier and tastier.
Read MoreAnti-Inflammatory Diet: 3 steps to lower inflammation naturally
I wanted to write about the anti-inflammatory diet because, even though I’m against “dieting”, this isn’t really a diet; this is about creating a lifestyle of limiting inflammatory foods and regularly incorporating anti-inflammatory foods and lifestyle choices to support better health. It’s something that has helped me immensely, and I can testify that it supports gut health, hormonal health, and maintaining a healthy weight WITHOUT dieting. Following these tips that i’m sharing below will help a lot towards achieving your health goals, I promise!
The food we eat — and don’t eat — can help lower and even prevent this chronic inflammation, to help us feel better, lose weight and reduce our chances of illness.
Today I share 4 ways to enhance your diet and lifestyle to help you reduce inflammation and feel better overall.
Read MoreI tried a CGM and here is what I learned + 8 tips to avoid glucose spikes
I'm sharing my experience with testing out a LEVELS Continuous Glucose Monitor (CGM) to help me learn what caused increases in my blood sugar, and what helped me keep it stable. Based on my experience and research, I'm sharing 8 tips for balancing your blood sugar, to help with weight loss, balanced hormones and better overall health.
Read More