Detoxifying Nutrition

10/03/2025

Boost your Immune System with foods!

Cruciferous vegetables like broccoli, cauliflower, kale, and Brussels sprouts are rich in compounds that fight oxidative stress, reduce inflammation, support detoxification, and give your immune system a healthy boost.

Quinoa is an ancient, gluten-free grain filled with essential minerals and complete protein, making this dish a complete meal!

Here is one of my favorite cruciferous recipes:  

Quinoa Cruciferous Bowl:

2 cups cooked quinoa

1 cup broccoli in mini florets

1 cup Brussels sprouts, grated or sliced

3 green onions chopped

2 cups kale, thinly sliced

¾ cup almond, chopped  

¼ cup fresh oregano leaves

Dressing:

½ cup First-pressed virgin olive oil

½ lemon juiced

2tsp mustard

1tbsp fresh oregano leaves

2tsp apple cider vinegar

1tsp honey

1 small garlic clove

Salt and pepper to taste

Garnish (optional):

parmesan grated

1. Chop all vegetables.
2. Sauté the broccoli florets and Brussels sprouts in a pan at medium heat with a drizzle of olive oil and salt, for 2–3 minutes, until bright green and tender-crisp. Set aside.
3. Combine salad: In a large bowl, mix quinoa, broccoli, Brussels sprouts, green onion, kale, oregano, and chopped almonds.
4. Make the dressing: Place all ingredients in a glass jar and mix with a hand mixer until smooth.
5. Toss & serve: Pour dressing over the salad, toss gently, and adjust seasoning to taste. Sprinkle with grated Parmesan for added flavor!

Want my go-to detoxifying recipes? Message me and I'll send you the booklet!

06/29/2025

On my 45th birthday, I took on the Kusam Klimb—a 25km trail race with a 1594m elevation gain. .endurance

I finished in 3 hours and 41 minutes, placing 16th overall for women and 1st in my category.

It was an incredible experience—both physically and mentally demanding—and for those hours, I completely forgot I was a year older.

Getting older doesn’t have to mean slowing down. In fact, it can bring the best of both worlds: staying healthy, feeling strong, and gaining a little wisdom along the way.

No matter your age, keep pushing your limits. Life becomes truly beautiful when we dive in wholeheartedly!

.feelbetter.livelonger

06/04/2025

I love this one because we often associate Self-care with selfishness, or putting ourself first and before others.

But self-care is to make space for ourselves as we do for others. To attend to our needs, to listen with attention, to accept without judgment, an to love unconditionally.

Taking care of yourself is taking care of everyone and everything that surrounds you as they receive the love as much as you do.

Xo

06/03/2025

Each color represents different nutrients with different health properties. More colors, means more variety and more nutrients! Mix as many colorful foods as you can to enhance your meals and nutrition!

🌱Red and pink foods(tomatoes, raspberries, strawberries, red bell pepper, pink grapefruit, watermelon): These foods have high levels of lycopene (antioxidants) beneficial for heart health and with anti-cancer properties.

🌱Blue and purple foods(blueberries, blackberries, elderberries, pomegranate, purple cabbage, purple cauliflower): Contain anthiacyanin, an antioxidant with neurological protective properties, beneficial for memory and cognition. Also help regulate blood sugar levels.

🌱Yellow and orange foods (carrot. Mango, squash, yellow peppers, oranges, citrus):
Contain carotenoids (phytonutrient) beneficial to our vision and eye health. They protect the retina from damage from blue-light and UV light. They also help protect the skin from UV damage and have anti-aging properties.
They also contain high levels of vit.C which plays a crucial role in immunity and collagen production.

🌱Green foods(kale, broccoli, spinach lettuce, kiwi, avocado,celery): are packed with essential vitamins(A,K,C,Folate), essential minerals (calcium, potassium, magnesium, iron) and fiber. They improve liver function and detoxification, support brain health and cognition, and promote healthy gut microbiome by feeding good bacteria and maintaining a healthy gut balance.

Make rainbows and keep healthy!

05/22/2025

This is our last week of our May Spring Clean! Congratulations! We're almost there!!

This week is all about nourishment.

🌱Whole Foods
We've been eliminating inflammatory foods and processed foods, and this week we want to focus on whole foods. This means you have to commit and get in the kitchen, starting to cook your own meals from fresh whole foods.

- Add quality protein like grass-fed meat, free-range chicken and eggs, organic tofu, wild fish, and some plant protein like legumes and beans and whole grains.

- Add a lot of veggies! Use all colors, make a rainbow to improve minerals and vitamins content. Eat lots of berries for their antioxidant properties. Half of your plate should be vegetables and fruits.

- Add healthy oils like first-pressed virgin olive oil, avocado oil, coconut oil.

Create your meals with these in mind and see how much energy you will get from it.

🌱Detox Methods
Help the body eliminate toxins through the skin and lymphatic system

- Skin brushing. Dry or wet brush are great, they open the pores and help the skin excrete toxins.

- Saunas are excellent to help elimination of toxins through sweat

- Lymphatic and deep-tissues massages stimulate circulation, move toxins around and help their elimination.

🌱Movement
At this point you should have a sustainable routine set and be used to it. The idea is to have a system and a routine to move on a weekly basis, something you can keep in the routine forever.

If you want to keep a solid structure as you age, keep your strength, and energy level, you need to keep moving and never stop!

This wraps up our Spring Clean! I hope you followed through with some of the guidelines and felt their benefits!

Please share a comment, we'd love to hear your success story!

05/15/2025

This is Week #3 of our May Spring Clean!

Hopefully you have been following the guidelines of the previous weeks, and now starting to feel much better and lighter!

This week guidelines:

🌱Avoid Vegetable Oils
Canola, corn, safflower, Sunflower.. these oils often found in chips, cookies, crackers, baked goods and fried foods, are highly processed, extremely inflammatory and they create toxivity in the body.

Make sure to read the ingredients and labels of packaged foods and try to avoid these oils as much as possible this week.

Alternatively, use avocado, olive, or coconut oils, that have anti-inflammatory properties and bring benefits to your body.

🌱Stress Reduction
Stress is becoming chronic in our face pace environment due to technology that increases our productivity but also our pace of life. We start seeing all these chronic stress conditions as a results. It is important to remind ourselves to slow-down for a few minutes, if possible every hour of the day.

Take 3-5min of deep breathing , recenter and reconnect with yourself. Only a few minutes of deep breathing will switch your system from Sympathetic (fight or flight) to Parasympathetic (rest and relax). Take a few minutes, 3 -to 4 times a day, to reconnect and bring your stress level down. It will create space for your body to feel safe and able to accomplish other tasks (detox, repair, maintenance) than getting ready for fight.

🌱Consistent Movement
Movement and exercise are the base of health and crucial in maintaining a good structure and strength and positive energy level. This week we want to form habit, with consistency. Create a movement routine that is sustainable, find movements where you can pump your heart, increase circulation, and have a good detoxifying sweat out of it.

Consistency is the key to success. Create a routine and follow through every week until it becomes second nature and part of your lifestyle.

That concludes Week #3! Congratulations for your commitment and will to improve!

See you next week, for the final guidelines of our Spring Clean!

05/08/2025

Starting week #2 of our Spring Clean!

This week we are building on top of the first week and focus on Gluten & Dairy, Sleep Quality and Increased Movement.

Gluten & Dairy

They are in the same category because their effects are similar in the body. They are both inflammatory, they create stagnation, slow down elimination and detoxification.

🌱 Avoid Gluten (wheat, barley, rye, most grains and flour) keep gluten-free oats, rice, and ancient grains (quinoa, sorghum, buckwheat)

🌱 Avoid Dairy (milk and cheese) and replace with nut milk (unsweetened and organic or make your own from raw nuts!), and coconut yogurt.

Sleep Quality

Sleep is the anti-aging by excellence! It is during sleep that we regenerate, detoxify, burn the excess accumulated during the day. To improve sleep, follow these guidelines:

🌱 Set a consistent bedtime routine. Go to bed at the same time every night and wake up at the same time every morning will help the body set that circadian rythm and improve sleep quality and duration.

🌱 Go to bed on empty stomach. Avoid late snacks, make sure you do not eat or drink (juices, sugary drinks, or coffee) at least 2-3hrs before bed. This will improve detoxification and sleep quality.

🌱 Avoid screen at least 45min before bed. No screen and lights in front of your eyes will improve melatonin production and sleep.

We know these methods already, the magic is in consistently applying them ;)

Movement

Building up from week #1, you want to increase duration and intensity this week. Starting where you are at, add a 5 min. to your workout schedule (from 30min to 35min) and increase a bit of the intensity (from walk to brisk walk).

Movementis the key to build your energy level and strength.

Be consistent on those guidelines and you will start feeling the great benefits really soon!

Keep up the good work!
See you next week!

04/17/2025

It's all about living your best, and feeling your best🌱

Nutrition and Lifestyle Counseling and Personalized Detox Programs for people who want to improve their health and live longer and better

02/01/2025

Simple strategies can improve your metabolism, detoxification, energy profuction, and stimulate repair and regeneration.

Simple methods that goes a long way in improving lifespan and quality of life!

01/26/2025

By understand the process of aging, we can find strategies to slow it down and ensure a healthy longevity.

I can help demistify your health puzzle, find the missing pieces, so you can be healthy, stay healthy, live longer and live better!

Book a Free Discovery Call Today!

01/08/2025

Let's Be Healthy and Stay Healthy

1. Set a consistent morning routine. Set a consistent bedtime routine. Set a meal schedule. Stay consistent and help your body function optimally.

2.Stay Hydrated. Set up a hydration system for yourself. Know exactly how much water you need daily and make sure to replenish

Adding electrolytes to the water will also help with absorption and reduce your times to the bathroom.

3. Create and apply the 80/20 rule that fits your lifestyle. Know when to be disciplined and when to be flexible. Feed your body first and enjoy the rest.

Wishing you all a Strong, Healthy, and Happy 2025!