Want to Balance Your Hormones and Optimize your Weight? Take these 4 steps!

Hormonal balance requires a holistic approach, including:

  • DIET: nourishing your body with a nutrient-rich diet

  • EXERCISE: engaging in regular physical activity

  • REST & STRESS MANAGEMENT: prioritizing sleep + managing stress, and

  • MINIMIZING TOXIC LOAD: reducing exposure to environmental toxins (as well as internal toxins!); start by switching to cleaner household products, clean beauty, etc.

I delve quickly into each of these points, giving you actionable steps in each category so you can start to improve your hormonal balance and overall health ASAP!

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HOW ADDING COLOR TO YOUR PLATE CAN BOOST YOUR HEALTH & BEAUTY

Including different COLORS in your plate – coming primarily from nutritious vegetables and fruits - is an easy and fun way to maximize the nutritional benefits of your meals (and make them more tasty and pretty!). Eating a wide variety of colorful fruits and veggies will help to increase your immunity, strengthen your muscles and bones, slow down your aging, improve your skin, and can even contribute to weight loss!

There are 6 main colors, and I suggest to have at least 3 colors present in each meal (ideally some green plus 2 other colors). And aim to have a bit of each color every day.

This goes hand in hand with a recommendation that I always give my clients, which is to include at least 2 different veggies (or fruits) in each meal. And every day, I suggest (generally speaking) having 5+ servings of veggies, 1-2 servings of fruit and 1-2 (or more!) servings of nuts/seeds and/or legumes, always switching it up.

Read the blog for the benefits of each color, and some healthy foods in each category to start incorporating into your daily diet.

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A Day of Anti-Inflammatory Meals for Sustainable Weight Loss

Chronic long-term inflammation (what SO many people are facing today) is extremely harmful to our health. Not only does it lead to weight gain, but also contributes to obesity, type 2 diabetes, heart disease, autoimmune diseases, and other health conditions.

Thankfully, there is a lot we can do to reduce inflammation in the body just through our daily diet.

Some anti-inflammatory foods that I recommend to eat regularly include:

  • leafy greens (lettuces, arugula, kale, spinach, etc).

  • fermented foods like raw sauerkraut, kimchi and unsweetened organic yogurt or kefir

  • colorful vegetables (orange veggies like organge bell pepper, sweet potato and butternut squash, yello veggies like yellow squash, yellow peppers and onions, purple vegges like purgple cabbage, eggplants and purple potatoes/carrots/cauliflower, white veggies like cauliflower and radish, red veggies like beets, and of course ALL green veggies, including brocoli, green beans, zucchini, all green herbs, ETC).

  • colorful fruits - in small amounts at a time (blue/purple including blueberries, blackberries, plums; red including starwberries, raspberries, cherries and red apples; orange including oranges, nectarines, some varities of peaches; green including green apples and pears, etc.)

  • omega-3 rich proteins like wild-caught fish and seafood, organic grass-fed meats and poultry, as well as organic eggs.

  • nuts and seeds - ncluding walnuts, almonds, chia seeds, flax seeds, hemp seeds, sunflower and pumpkin seeds, etc., as well as nut and seed butters

  • other healthy fats including avocados and extra-virgin olive oil

  • fiber-rich legumes including: lentils, chickpeas, peas and all beans, as well as small amoutns of whole grains such as quinoa, wild rice, brown rice, millet, amaranth, teff, buckwheat, etc. (*only if your tolerate these ; reguardless I recommend sticking to small portions and cooking properly, always soaking before cooking).

Today I’m sharing a day of healthy, delicious and easy “anti-inflammatory” meals to get you started on your anti-inflammatory lifestyle!

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10 Ways to Support Your LIVER and help you detoxify

Our liver removes all toxins, clears medications from your body, breaks down our food so we can properly process it, and even helps us with hormone regulation - so it is absolutely crucial that we take proper care of this essential organ!

In this blog, I share my 10 most important steps to take to better care for your liver (via simple lifestyle and diet habits).

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March: National Nutrition Month - 6 nutrition tips for optimal health

March is National Nutrition Month, a month to help increase awareness about the importance of good nutrition for improving your overall health. Making healthy food choices and improving your eating habits (in combination with incorporating more physical activity and stress reduction into your lifestyle) can help prevent many chronic diseases, such as diabetes, heart disease and cancer. And of course, it will help you LOOK and FEEL better, have more confidence and be happier!

Here are 6 of my best tips to help you make healthier nutrition choices (to minimize risk of disease, reach and maintain your ideal weight, and feel better in your body overall).

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Intermittent Fasting: 5 Tips to Make it Work for You

I’m a big fan of fasting, for the right people. It can have some impressive results, but after extensive research on the topic, and experience with many of my health coaching clients, I’ve realized it’s not for everyone.

Even if it IS for you, you might be doing some things wrong and not getting the full benefits.

Today I share and/5 key tips to optimize your Intermittent Fasting, and make it work for YOU. (Plus I explain when it’s just NOT for you, or how you can tailor it).

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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.

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A TOP WELLNESS TREND FOR 2023: MOVEMENT SNACKS

Today I want to shed light on a NEW “hot” wellness trend thats trending for 2023 : “movement snacks” - mini workouts of 5-15 minutes (or up to 30 mins) throughout your day.

Movement Snacks are great to help counteract all the sitting down at our computers or cellphones, and it’s a way to give us an energy boost instead of relying on food or caffeine. Also, it can be a better, more doable alternative to a one-hour workout that many of us don’t have the time for.

Even if you do have time for your 1 hour workout, adding in an extra 5-10 minute workout can be an amazing way to help regulate blood sugar, keep your energy up and add a bit more exercise to your days!

I share 3 awesome mini workouts to get you started on this Movment Snack trend!

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Low 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.

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Healthiest 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!!

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Need 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.

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Perfect Healthy Recipe For Your Next Family Dinner

Today I’m sharing one of my new favorite SUPER HEALTHY recipes (recipe in both ENGLISH and SPANISH) that is great to make for the entire family (and perfect for large gatherings). It’s suitable for anyone following a paleo or keto lifestyle (and is acceptable for most detox plans). It's a gluten-free, dairy-free, super nutritious lasagna with layers of zucchini, vegan cheese and turkey-tomato sauce. Try it and let me know what you think!

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Anti-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.

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Lactation Energy Balls - the perfect bite for any mom (or dad!)

These no-bake treats take minutes to throw together, are filled with good-for-you ingredients, and make for the perfect quick snack or healthy dessert that are satisfying and won’t spike your blood sugar.

These energy balls are the perfect healthy dessert or snack for anyone, especially new moms. They contain anti-inflammatory healthy fats along with tons of fiber and cinnamon which can help control blood sugar and cravings, promote healthy digestion AND can help with postpartum weight loss. Lastly, these bites help promote milk supply and healthy lactation. Not to mention - they’re so good they’re borderline addictive!

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I 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.

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One Type of Stress We're all Facing – and 8 tips to decrease it

Nowadays, we are all experiencing some degree of oxidative stress in our bodies, which is keeping us from attaining our health goals. It can negatively impact our fertility, our ability to reach our ideal weight, our ageing process…. and more.

So what causes oxidative stress, and how can we decrease it?

In this blog, I lay out the key contributors to oxidative stress and 8 tips to reduce it in your day to day life.

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11 Tips for Balancing Blood Sugar

Sustaining balanced blood sugar levels (aka blood glucose levels) and minimizing swings in blood sugar is absolutely paramount to weight loss, and moreover, to a healthy lifestyle and avoiding disease.

The good news is that there is so much we can do through small DIET and LIFESTYLE changes to support our blood sugar levels and simultaneously boost our overall health.

Today in my bog I share 11 tips to keep stable, healthy glucose levels (which simultaneously support healthy weight loss).

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8 Effective Weight-Loss Principes to try this year

Weight loss is – like most things – a completely personal journey. Every body is different. Our digestions are different, our metabolisms are different, our lifestyles are different…so what works for me, may not work for you. That being said, there are some health principles that help the majority of people with weight loss, and it’s just about customizing it for your unique, beautiful body.

In my experience, these 8 health principles can help boost your weight loss. Check them out below - and observe what you’re already doing, what you could be doing a bit better, what you maybe haven’t tried…. And just remember, if you’ve been trying to lose weight for a while and it hasn’t worked, then the only way it’s going to work is TRYING SOMETHING NEW, SOMETHING DIFFERENT. So be open-minded and explore new things. And let me know how it goes!

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6 Tips for Improving Hypothyroid using Holistic Nutrition

Hypothyroidism is so huge nowadays that I feel approximately one out of every 5 clients I see has some degree of hypothyroidism. Crazy. Which is why I wanted to write a quick blog on the topic.

Like most things, diet and lifestyle play a big role in your thyroid function. Eating the wrong foods, chronic stress and poor sleep can interfere with your hormones and even contribute to autoimmune disease like Hashimoto’s.

I share 6 KEY things you can do right away that can help support your body to normalize your thyroid hormones.

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Chocolate Mousse – adaptable for detox+keto (English + Spanish recipe)

Cacao is one of my favorite superfoods that's comforting, delicious, great for hormonal balance, and packed with antioxidants, magnesium and fiber.

Today I’m sharing my amazing (and super healthy) VEGAN CHOCOLATE MOUSSE recipe - which is a family and client favorite. It’s delicious, creamy, super nutritious, and my latest version is adaptable so that its detox-friendly and keto-friendly.

READ MORE for my new (date-free) yummy chocolate mousse recipe in both English and Spanish. Honestly, you’ll love it and so will your body!

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