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Mariateofilohealth

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Miami, FL
Mariateofilohealth

Health and Wellness Coach

10/01/2025

October is Breast Cancer Awareness Month! 🌸As a Health Coach and a 18 year breast cancer survivor prevention is personal for me.

Lifestyle plays a crucial role in both the prevention and management of breast cancer. While some risk factors—like age and genetics—are beyond our control, many modifiable lifestyle choices can significantly influence your risk and outcomes.

🌸What steps are you taking to protect your breast cancer this month?

Here are some key lifestyle factors that impact breast cancer:

Physical Activity: Regular exercise helps maintain a healthy weight and reduces estrogen levels, which can lower breast cancer risk. 🏃‍♀️

Healthy weight : Obesity, especially after menopause, increases the risk of breast
cancer due to higher estrogen production from fat tissue.

Alcohol Consumption: Even small amounts of alcohol can raise breast cancer risk. Limiting or avoiding alcohol is recommended

Smoking: To***co use may increase breast cancer risk, especially in younger, premenopausal women.

Diet: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins supports overall health and may reduce cancer risk. 🥗

Breastfeeding: Women who breastfeed have a slightly lower risk of breast cancer, especially if they breastfeed for longer durations.

• Hormone Therapy: Long-term use of combined hormone therapy after menopause can increase breast cancer risk. Discuss with your doctor what is right for you.

🌸Why It Matters?
Adopting healthy habits can reduce your lifetime risk—even if you have a family history or genetic predisposition.

• Survivorship: For those diagnosed, lifestyle changes can improve treatment outcomes, reduce recurrence risk, and enhance quality of life.

A health coach doesn’t replace medical care — but they bridge the gap between medical advice and everyday life, making prevention and recovery more manageable and sustainable.

Sources: BreastCancer.org, American Cancer Society.
This post is not intended as a medical advice.

09/10/2025

Last month I visited in Hyde Park.
Over the years I have attended many classes and conferences at in the Napa Valley.
At every visit, I come back even more inspired to learn new approaches to food and culinary. The importance of a healthy balance diet is crucial for the prevention chronic illnesses.
If we want to age well, we do have to take care of ourselves. I absolutely love to empower the individuals I coach. There is no greater satisfaction than to witness someone feeling fitter, happier and healthy.

Getting the “right” foods generally means a variety of nutrient dense foods. No single food contain all the nutrients that our body needs. Equally important is to pay attention to sleep, physical activity, emotional well being and having positive social connections.

Are you ready to take the next step in creating a healthy life?
In my coaching I always think that progress over perfection is better! Consistent small changes, learning how to make simple swaps are more manageable than restrictive protocols and brings more positive results.

09/08/2025

What’s for dinner?
🌿A plant based risotto with mushrooms, caramelized shallots and asparagus.
🥗I am pairing with an arugula & spinach salad with tomatoes and avocados.
🥑! It’s is in my house.

09/05/2025

🌿What do you want your health for? 🌿Where do you see yourself 5,10 years from now?
🌿How will you stay healthy both physically and mentally?
🌿How can you empower yourself everyday?

This platter is a good example to keep in mind. I have two homemade hummus dips one with cannellini beans, fresh basil,Kalamata olives, salt, minced garlic, EVOO, and a pinch of cayenne.
The other dip is from and it’s made with purple sweet potatoes, toasted cumin seeds, garbanzo beans, tahini, garlic, lemon juice and pinch of Himalayan salt and EVOO.
What makes this platter so special is a variety of vegetables. These vegetables provide essential nutrients and antioxidants, which can help reduce the risk of chronic diseases and promote healthy aging.
🌿Diets linked to a longer lifespan often emphasize whole, plant-based foods, including fruits, vegetables, whole grains, nuts, and legumes, while limiting processed and red meats.
🌿The Mediterranean diet, healthy plant-based diets, and the diets of people in the “Blue Zones” (regions with exceptional longevity) are all associated with increased life expectancy. A 2022 study modeled that shifting from a typical Western diet to an optimal one at age 20 could increase life expectancy by over a decade.

🌿What are you waiting for? Every bite counts! Treat your body with kindness & love.

08/18/2025

We make food choices everyday. The foods we eat are the building blocks to our future health.
🍅What if every bite you took where real food, nutrient dense foods that can actually put you in a path to better health?
Every extra serving of ultra- processed food is linked to a 9% high ter risk of cardiovascular disease mortality.
❤️‍🩹What if you reduced these foods in your diet? You would be creating a powerful step towards protecting your heart health.
🌱By making a switch to a plant-forward diet by the age of 20 you can add 10 years to your life expectancy.
🥗Boosting fiber intake by just 10 grams a day can reduce all-cause mortality by 12% and 15% in men and women respectively! It’s a simple and effective way to support long term health and well being. One fiber-foch bite at the time.

🌿What else do you need? A health coach acts as a crucial bridge in the journey of lifestyle change by empowering individuals to move from knowing what to do to actually doing it consistently.

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!

06/02/2025

🌿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.

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Miami, FL
33134

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+13053325296

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