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Mariateofilohealth

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United States
Coconut Grove, FL
Mariateofilohealth

Health and Wellness Coach

07/28/2025

Summer calls for delicious salads and fruit for dessert.
Here is a little inspiration for you:
A bag of mesclun greens
1 yellow beet
1 purple beet
1 can of chickpea
1 english cucumber cut in small pieces
1 small container of cherry tomatoes

Boil the beets first aoroximately 30-60 minutes and remove skin when it is cool and chop into small cubes.
If you prefer you can roast your beets and it might take 45-60 minutes.
Dressing: Aged Balsamic Vinegar from , extra-virgin olive oil, I used only 1 tablespoons, salt pepper and fresh mint leaves.

Here are some facts to learn:
Beets are packed with essential vitamins and minerals, including potassium, magnesium, manganese, iron, and B vitamins.
Beets contain antioxidants like betalains, which can help reduce inflammation and protect cells from damage.
Beets are also low in calories, cholesterol and, sodium.

Chickpeas:
Cooked chickpeas contain approximately 14.5 grams of protein per cup. Therefore, two cups would offer roughly 29 grams of protein. Additionally, chickpeas are a good source of fiber and various vitamins and minerals.

🥒Cucumbers are a great way to stay hydrated because they’re 95% water and contain electrolytes.
🍅Cherry tomatoes are packed with vitamins A, C, and K, as well as minerals like potassium and manganese.

07/19/2025

Celebrating 18 years cancer free!
I have enjoyed my day, walking by the beach, having fun taking pics, eating wholesome foods, buying flowers and reflecting on my own journey.

Cancer is hard to swallow. My entire foundation was shaken in a minute. I endured a lot: a double mastectomy, the removal of my ovaries and gallbladder, chemotherapy, radiation, thrombosis, induced menopause and multiple hospitalizations. To top it all I had a small 18 month baby to care for.

There is a lot more, especially the lingering side effects which I experience even today.

Everyone has a unique journey and there is not one single road map for survivorship. I have always been very careful to respect everyone’s perspectives and experiences.

My hope is that by sharing some of my personal reflections this can bring you hope in whatever you are facing now.

I am ending my day today at peace with my new me. I came a long way to find a restored body and mind. I also have a new career and a new perspective about life.

Many thanks to everyone who has supported me all these years. Thank you Laura & Roberto, this victory is yours also to celebrate.

I am beyond grateful and thankful today! Seeing my daughter turn into a beautiful young lady is priceless. My immediate family had to endure a lot and I don’t take this for granted. I am lucky to have a village of supportive friends, doctors and therapists.

07/04/2025

Happy 4th of July 🇺🇸!
Wherever you are have a beautiful day and stay healthy 🍉❤️!

🍉What makes this holiday special to you?
🍉What are healthy side dishes for a 4th of July gathering?
Refreshing fruit and veggie salads using lighter dressings instead of creamy ones are options, as are fiber-rich dips like hummus or guacamole.
🍉How about some grilled fruit kabobs, berry parfaits with yogurt, or homemade fruit popsicles.
🍉How about some home baked muffins with blueberries?
🍉Don’t forget to stay hydrated! Drink plenty of water, perhaps infused with fruits, and consider refreshing mocktails.
🍉Enjoy the time, stay safe and enjoy the fireworks!

06/25/2025

🥬What diet to follow?
🥬Are you a believer that if you change your diet and your lifestyle you can reverse and prevent diseases?
🥬Many studies have shown that you can reverse and prevent heart disease, type 2 diabetes, early-stage prostate cancer, hypertension with a plant based diet.
🥬In your daily life you can substitute meat for: lentils, mushrooms, nuts, seitan, tempeh, tofu and jackfruit.
🥬You don’t have to go cold turkey, small consistent steps are the secret to success.
🥬Make the buoy of your plate with vegetables, legumes, and whole grains.
🥬Here is a list of 10 excellent vegetables that are nutritious and you might like to incorporate in your diet:
beet greens, bell peppers, bok choy, broccoli rabe, fermented vegetables, kale, microgreens, seaweed, sweet potatoes and swiss chard.
🥬Eat fiber and make your gut microbiome happy!
Here are some great sources of fiber:
Soluble fiber: oatmeal, beans, lentils, apples, blueberries, Brussels sprouts, spinach, oranges and prunes.
Insoluble fibers:
Whole wheat, cauliflower, tomatoes, carrots, dark green leafy vegetables, nuts and seeds.
🥬cut salt & sugar. Use herbs for flavors and eat more fruits.
🥬Keep yourself always hydrated. Water and infused waters, and herbals teas.
🥬Are you ready for more? Health & Culinary coaching can facilitate your transition to healthy at last. Are you ready???

06/21/2025

What makes the kitchen the heart of the home?
🥄For me the kitchen is more than a kitchen, it is the spot in my home that feeds my body, mind, and helps my heart and soul feel good.
🥄Yes I cook, but I also play, listen to music, talk, and gather friends for delicious and healthy meals.
🥄I believe that a kitchen is not just a space for preparing meals, but also a crucial area for promoting and maintaining health through cooking and food choices.
🥄Healthy cooking methods, like steaming and grilling, can reduce fat intake, while home cooking is linked to consuming fewer carbohydrates, sugar, and fat.
🥄Organizing your kitchen for efficient and safe food preparation is also key for healthy eating.
🥄Studies have show that people who cook more meals at home consume more fruits, vegetables, and fiber, while reducing their intake of unhealthy fats, sugar, and sodium.
🥄What about you? What do you like to prepare?
🥄What tools do you need to succeed?
🥄DM me and schedule a culinary coaching session.

06/02/2025

🌿Hello June!
🌿What are your goals for this month?
🌿 What are some habits or lifestyle changes that worked for you this month?
🌿Where can you improve?
🌿What is one thing that you have learned?
🌿How will i improve this month?
🌿What will you let go?

Every beginning of a new month can be a great time to reset your mind and plan for the upcoming weeks. It can also be a great time to look back on the previous month and see where you can make improvements.

🌿Write down this questions and reflect on realistic and tangible goals.
🌿If you want more you can partner with me. Coaching can facilitate learning, personal development, and improved performance in various settings.

05/20/2025

Thank you for all your birthday wishes!
Thank you for supporting my dreams!
Thank you for being part of my life!
Birthdays are extra special for me and I am so grateful to be healthy in body & mind!
Thank you .teofilo you amie my day extra special ❤️!

# birthday

01/02/2025

How does coaching help facilitate the best version of yourself? How can you improve your health, body, and mind?

The role of a coach is to provide a supportive environment to identify your strengths and weaknesses, set clear goals, develop new skills, improve self-awareness, hold you accountable for your actions, and empower you to make positive changes in your life, ultimately leading to personal growth & healthier behaviors.

Here are some examples of how I work with you:
🌿I will facilitate personal growth personal growth by increasing your self awareness. I will help you examine your thoughts, behaviors, and patterns to gain a deeper understanding of yourself, identifying areas for improvement and potential roadblocks.
🌿I will guide you to setting goals and strategies for development. We will look deeper in creating SMART (Specific, Measurable, Achievable, Relevant, and Time-bound) goals and creating actionable plans to reach them.
🌿By having regular coaching sessions with me, I will provide you a space to discuss progress, challenges, and setbacks, holding you accountable for your commitments while offering encouragement and support.
🌿I will provide constructive feedback
constructive feedback to help you identify areas for improvement and cultivate a growth mindset, always believing in your ability to learn and develop new skills.
🌿I will encourage you to take ownership of your development and make decisions aligned with your values and goals.
🌿I will provide targeted guidance and exercises to enhance the specific skills you are looking to achieve.
🌿I can help you overcome obstacles and reach your desired goals.
🌿I will challenge you to look at negative self-talk and limiting belief by encouraging you to step outside your comfort zone and embrace new possibilities.

✅Are you ready? The possibilities are endless, feel free to DM me for a discovery session.

10/28/2024

What’s for lunch conference?
It’s a delicious whole food plant based plate boosting fiber, legumes, nuts, seeds, and pulses.
🌿here are some facts for you:
if you swap just 3% of your daily calories from animal protein for plant protein you can lower your risk of cardiovascular mortality by over 10%.
🌿If you boos your fiber intake by just 10 grams a day you can reduce all cause mortality by 12% and 15% in men and women.

🌿What are your thoughts? How can I help you?
🌿What do you envision for your health?

Resources:
American College of Lifestyle Medicine.

Address

Coconut Grove, FL

Telephone

+13053325296

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