8 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.

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A common error when working out (+ how to fix it!)

Are you skipping your stretches when you work out?

Maybe you feel you dont have enough time to stretch and/or you’re “not flexible enough”. However, its important to understand that streching is actually just as important as the cardio/ strength training/ muscle building part of your workout. Its essential to help you recover, prevent injury, improve your range of movement, plus, stretching will help keep you young, flexible and with better posture!

I’m sharing 7 of my favorite stretches to practice regularly for a healthier, more flexible, injury-free lean and beautiful body.

Try doing 3-4 of these stretches during (or at the end of) each of your workouts, spending at least 1 minute in each stretch.

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4 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.

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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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your new favorite yoga booty flow - a 25 minute fun workout

This flow is the perfect workout for a day when you only have 1/2 an hour but want something effective that works you entire body (yet in a gentle way) with an emphasis on core and your "booty".

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Este “yoga booty flow” es el entrenamiento perfecto para un día en el que solo tienes ½ hora pero quieres algo efectivo que trabaje todo tu cuerpo (de una manera suave) con énfasis en el “core” y tu "colita".

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Best 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

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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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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.

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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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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.

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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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Treat Yourself to a Healthy Chocolate Morning

Today I wanted to share 2 new recipes for an indulgent yet super healthy, nutritious morning when you’re craving chocolate - be it Valentine’s Day or any day that you want some extra comfort!

Plus, I’m sharing many of my previous favorite chocolate recipes - all VEGAN, DAIRY-FREE, GLUTEN-FREE, REFINED SUGAR-FREE and PRESERVATIVE-FREE.

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BEST NON-TOXIC NEWBORN MUSTS – FROM A FIRST TIME MOM

Here is my mini baby registry to get you started, basically the list of the things I found to be necessary as a first time mom - all non-toxic and primarily organic for moms like me who value that. I focused on high quality yet affordable options (within the organic/nontoxic which tends to have expensive items) and mostly available on Amazon, which makes it easier for people like me living abroad.

After tons of research, here were my top choices for newborn and postpartum basics, focusing on nontoxic, “clean” options that weren’t too expensive.

I’ve included below the necessities in each of these categories:

  • On-the-go /to transport baby

  • Nursery furniture:

  • Smaller items for Nursery

  • Newborn baby care including diapers + bottles + soap + towels + swaddles

  • For postpartum mom

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2021 HOLIDAY GIFT LIST

Here’s a peek at what was on my Holiday Wish List / Shopping List this year (and some recommended gifts, including great stocking stuffers). I’ve included a little bit of everything from cozy clothes, to clean beauty, to healthy kitchen staples.

Remember to gift yourself something this year, no matter how tiny. It’s important to treat yourself once in a while, especially after a long, hard year.

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4 Foods for a Healthy Brain

There are so many things we can do in our day to day to support our brain health, even through our diet. Remember to first use FOOD AS MEDICINE. Incredibly there are many foods that have proven to boost our brain health and help prevent early “ageing” of our brain (preventing memory loss, etc).

Here are 4 “foods” that you want to consume regularly to support a sharp mind and overall brain health (plus helpful, easy tips on how to implement them in your day to day).

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3 Date Recipes (perfect for pre-labor!)

Dates are packed with nutrition and provide lots of fiber and energy, plus are naturally very sweet, making them ideal for making healthy desserts.

Also, they’re said to be amazing for preparing your cervix for a natural birth, so with that “excuse” in mind, I’ve been making lots of easy, delicious date recipes to have in my last weeks of pregnancy.

Today I’m sharing 3 of my favorite date recipes– all of which are super nutritious, vegan, gluten-free, no added sugar and raw (no baking required!) - and don’t spike your blood sugar (as they’re packed with extra fiber, protein and healthy fats!).

Carob brownie energy balls

Almond & Peanut chocolate butter fudge

Balance with Mariana’s basic energy balls

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11 Steps for an Empowered Life

I’m sharing 11 recommendations to be healthier, more present, more conscious, and live life to your fullest (inspired by a podcast 10 Steps for a Powerful Birth - from Taking Back Birth). These are principles that I’ve gradually introduced into my life since I started my health coaching journey, which I feel have helped me so much, so I wanted to share them with you today.

Here are 11 inspiring steps for living a healthy, balanced and empowered life.

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6 Healthy, Delicious, Vegan, Low-Carb Zucchini Recipes

Zucchini is one of my favorite vegetables as its delicious and has tons of health benefits as it’s low-carb yet packed with vitamins, minerals, fiber and even antioxidants.

I also love it because it’s so versatile (and a great way to make your favorite recipes more low-carb / low-glycemic)! I use it in my smoothie bowls almost daily, love it roasted in the oven, sauteed, thinly baked (or air-fried) as “chips”, use it instead of lasagna noodles for a gluten-free lasagna, as part of a dip, a soup, and of course, it’s amazing spiralized as a pasta substitute.

Today I’m sharing 6 of my favorite zucchini recipes - that are vegan, gluten-free and low carb, plus flavorful and easy to make!

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