Cycle Syncing – How to Eat & Move During Each Phase of Your Cycle

As women, in order to feel our best and support our health, it’s important to understand our menstrual cycle and connect with the different stages and the hormonal fluctuations that accompany each stage.

This is the basis for what we call “Cycle Syncing” - which teaches us to connect with how our body shifts throughout our cycle, and use these changes to our benefit. It involves aligning lifestyle factors like diet, exercise, social commitments and more, in accordance with the different phases of your cycle to improve hormone balance, alleviate common PMS symptoms, improve fertility, and more.

The result is an increased sense of health, balance and connection to our femininity in our day to day.

Today I share my overall basic guide to cycle syncing to get you on your path to feeling better at every stage in your cycle, as well as improving your femininity and the connection to your body.

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A Day of Healthy, Blood-Sugar Stabilizing Meals

The foods we eat have SO MUCH power over our blood sugar, hormones, weight, mood, energy, and essentially, our overall health and happiness. If we want to FEEL good (and LOOK good!), we have to focus on eating heathy, balanced meals that help keep blood-sugar stable.

What does a day of glucose-stabilizing meals look like?

Here is one of my go-to days of blood-sugar balancing delicious meals (which I enjoy in large portions, with dessert, too!):

Upon rising: Lemon water + probiotics (and sometimes glass of AG1 greens)

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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 Key Element for a Healthy, Happy Brain (and 5 steps to take now)

The gut-brain connection is extremely powerful, which means that a huge part of having a healthy mind is having a healthy “gut”.

If you’ve ever felt butterflies in your stomach when nervous, or nauseous when scared, you KNOW your gut is sensitive to your emotions and stress. And the reverse is also true. The health of our gut has a direct effect on our brain and mood. Poor digestion from too much processed foods, bad food combinations, or poor elimination (ex. not pooping properly) can have a huge negative impact on your mood, energy levels, mental clarity (and more!).

SO if you want to have a healthy, happy brain, you need to start by having a healthy GUT! Here are 5 steps to get you started…

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Holistic Health & Bioindividuality Principles: 11 Steps

I like to share various “health & wellness tools” that have worked for me and many of my clients. I may educate on reserched benefits of some of nature’s superfoods, as well as share tips and suggestions that generally support a healthy DIGESTION, HORMONAL REGULATION, BLOOD SUGAR BALANCE, and overall better health. However, everyone is different and it’s so important to honor your bioindividuality, so if anything doesn’t ring true to you, then do NOT apply it!

Try to place more focus on being healthy and FEELING good versus just losing weight. Enjoy your (healthy) food, enjoy your exercise, and view any/all of your healthy habits as ways to give LOVE to your beautiful, unique body. DO NOT do anything that is making you suffer.

With that in mind, here are 11 health & wellness “guidelines” that I follow and believe in…

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Constipation Relief Smoothie

For those days when you feel a little “backed up” and need some help going to the bathroom, this delicious green smoothie is a great way to support your digestion and get you some good bowel movements!

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8 foods to protect your skin from sun damage

You can spend all you want on improving your skin from the outside, but to get the best results, you also need to focus on improving your skin health from the INSIDE.

If you want beautiful skin, you need to start ADDING BEAUTY-PROMOTING FOODS into your daily diet (as well as reduce the foods that lead to oxidative stress and contribute to aging and inflammation).

This also applies to SUN-CARE. You can literally use food as sunscreen (in combination with your physical/mineral sunscreen of course). Apart from applying a good nontoxic sunscreen daily, it helps to consume certain foods that can help to protect your skin from the damaging effects of the sun's UV rays. 

READ MORE for eight foods rich in phytonutrients that may help protect your skin from sun damage, and promote healthy, beautiful skin.

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8 Tips for a Healthy Beach Vacation

It’s almost “Semana Santa” and many of you will be enjoying a few days at the beach... which is amazing, fun and relaxing, BUT often comes with the fear of gaining weight and the stress of looking good in a bikini.

Staying healthy while on vacation, especially when it’s a beach vacation, is something almost everyone wants to achieve but struggles with.

It’s not just about staying slim to feel good in a bathing suit (no shame in that!), it’s also about staying hydrated, taking advantage of local/seasonal foods, avoiding belly bloat, getting some movement in (as well as rest), avoiding sunburn and choosing healthier sunblock options. And of course, it’s about finding a balance so you can ENJOY your vacation even while you stay healthy.

On top of all this, I believe practicing some BODY LOVE is also essential…

READ MORE for my 8 tips!

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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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My Year-End Ritual

Happy Holidays! Thank you for an amazing 2022! Here are some tips to finish your year in a healthy, love-filled, purpose-driven yet fun way.

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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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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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