It was a pleasure to be interviewed last week by Telemundo Network for Día A Día Show. I'm from this amazing and beautiful island🇵🇷that always feels proud when a boricua accomplishes their goal, we talk about my competition and my favorite subject VEGANISM. I'm really happy to know that many people are ready to make a change or are open to the idea of a plant-based lifestyle. Let's keep spreading the message with love and compassion.
Fue un placer ser entrevistada la semana pasada por Telemundo Network para Día A Día Show. Soy de esta increíble y hermosa isla🇵🇷 que siempre se siente orgullosa cuando una boricua logra su objetivo, hablamos sobre mi competencia y mi tema favorito VEGANISMO. Estoy muy feliz de saber que muchas personas están listas para hacer un cambio o están abiertas a la idea de un estilo de vida basado en plantas. Sigamos difundiendo el mensaje con amor y compasión.
QUIERES IR GRATIS a la platica de Ere Perez? Donde estamos como panelistas Ere Perez, el Dr. Daniel Ramirez y yo!!
@ereperezmx y yo estamos rifando 5 boletos para que asistas! Lo UNICO que tienes que hacer es, comentar por qué quieres ir, facilito!! .
El sorteo será el jueves 18 a las 8 pm .
Participan Facebook e Instagram. La rifa se hara, juntando a las participantes de cada una de las redes sociales.
El jueves a las 8:30 se publicará en mis dos redes sociales (Facebook e Instagram) a las ganadoras! .
Son 5 boletos, asi es que participen! .
The One Quote That Will Change Your Life Right Now👇
"Beware the barrenness of a busy life" - Socrates.
Think about it.
I heard this yesterday and it hit me hard. .
One thing I hear from all my clients is they need to feel busy and constantly achieving. And I get it too! If you're a type A personality with an entrepreneurial spirit you'll probably relate.
I'm often trying to find balance between ambition and present-moment living. There is an incredible beauty in slow living and an intoxicating rush of thrill when dream-chasing. Truthfully I spend a lot of time at either end of the spectrum rather than in the middle. It requires serious effort! .
But we're moving faster than ever and are busier than ever, rushing around so much that we rarely have time to enjoy this life we've been given. .
We even take pride in our busyness! What the?!
We're so busy that were losing connection with ourselves, loved ones and the world around us.
Give yourself permission to slow down and live life as a human BEing. We are not machines. We were born to connect with each other. .
And when we take care of ourselves, we can take better care of our business and hence others - yeah?
Want to remove the BUSY from you life, so that when you do have got your enterpreneur hat on, you really are creating a thriving, impactful business? .
Here's a few of my current fave ways to remove noise from my day and invoke a calm spirit:
(1) 📴 Less screen time - litterally leaving my phone at home, or putting it in another room when working to allow focus.
(2) 🐒 Daily meditation & journalling upon waking (thanks @designedbylife_). It helps me set an intention for the day and address that which is creating monkey mind.
(3) 🌊 Pattern breaks - These are activities I do when I'm finished something or starting something new and they refresh my mindset (especially when I finish work for the day - 100% essential!). My all-time fave is an ocean dip, pool dip or shower (hello aura cleanse!). Otherwise a walk in nature, cat nap or good 5min cuddle syncing breath.
Do you feel busy? Share your thoughts and tips below. I'd love to hear them 🙏
HOW TO: build your breakfast bowl? I used @mymahamoment's Essential Greens powder blend for my oatmeal yesterday, it contains 10 elements of fruits and vegetables including power houses spirulina and moringa! ☘️ .
If you don't know, spirulina is a complete plant protein and holds a whopping 58g of protein per 100g! 💪💪 Moringa contains essential minerals like calcium, iron and Vitamin A.
Topped off my bowl with @sujonberries frozen variety of berries 🍇🍇 as great sources of antioxidants, pink pitaya as a source of vitamin C, drops of coconut oil, cacao nibs (contains phytonutrients) and some seeds toppings including coconut flakes, chia seeds and buckwheat. 😍😍 If you feel your oatmeal is bland, I add snippets of coconut palm sugar or cinnamon to it whilst cooking. .
Want a step by step guide? Check out the link in my bio 👐, a template written for @mymahamoment readers, don't forget to check out their products too! 😻😻 #mymaha#mymahamoment#essentialgreens#breakfast#breakfastbowls
🍪 TIP TUESDAY 🍩
When it comes to emotional eating, that sudden urge that feels uncontrollable can hit at anytime, though for me it's either after dinner or when I am home all day. The feeling is so strong that I would find myself eating before I knew it. There's 1 thing that I did, that has helped me to overcome that urge.
What are your typical trigger foods? Are they salty 🍪 or sweet 🍧 or maybe both?
Once you know what those foods are, and this is going to be hard, but it's necessary. Throw it out and do not bring it into your house. If it's not there, you can't eat it. This was something that I had to do. It was so hard, but when I did that, it was freeing.
I am curious, are you salty, sweet or both? Comment below or leave an emoji 🌞
Today my kids went swimming in a pool that was cold, they were daring each other to jump in. We would count down, and recount down but it was hard to take that dive.
At first my son had the Courage to do it which gave my daughter motivation and Courage to do the same. Once they took that first polar plunge it made it easier and more fun the next several times!! They didn’t want to leave!!! This reminded me we all have fears and hesitations we face in life but sometimes all it takes is Courage to take that leap of Faith and a whole new world of opportunity’s and Freedoms open up!! Sometimes it also helps to have someone by our side supporting us!!!! The journey of Life is better done when walked together!!!!! 🚶🏽♀️🚶🏽♂️👣 Let’s take Courage and walk together!! #takecourage#bettertogether#walkinglifetogether#healthcoach#allin#divein#goforit#bebrave
🙋🏻♀️my fave! In the oven or on the grill, then dunk them in my creamy Ranch Dressing for a delish, clean zip!! .
Simply wash n chop veggies of choice. Next coat them with EVOO, sea salt, & pepper. I even add a few generous shakes of Trader Joe’s 21 Season Salute. You pick what spices/seasonings u like. Bake @400 degrees for 40mins rotating halfway through. .
Grab my Ranch Dressing recipe on my website. Link in profile.
I planned on a vacation in Costa Rica 🇨🇷, a retreat on the Isle of Palms, a girls trip to Nashville, a trip with my sweetie 👫 to the Dominican Republic 🇩🇴, a spring getaway with my family at the beach 🏝, Summer with my children, partying in New Orleans, Coldplay in DC, surfing 🏄🏼♀️ in San Diego, Tony Robbins in West Palm Beach 🏖 ... that was 2017. Just wait to see how this year unfolds. All because I said yes to coaching and made a plan. ❤️
Pics from last weeks class at Cooking at the Cottage. Lentil Soup with Crispy Kale, Salad with Roasted Root Veg, Black-Eyed Pea Fritters with Spinach-Artichoke Purée and Strawberry-Almond Cupcake. #healthcoach#healthychef#plantbased#tasty
Tengo ganas de reírme y de seguir regalando espacios para el MetodOzz 😂
Crea un Meme con esta esplendorosa foto del Coach dando la rutina de acondicionamiento físico y posteala en los comentarios (FB Coach Ozz) , las 3 que tengan más likes se llevarán un espacio para MetodOzz 🙌🏽 Por favor no sean crueles 😅 Ríanse conmigo mejor 😎
I saw this today and loved it. ln life we must find balance. When I experience anxiety or sadness something is off balance. You cannot Devote too much time to one area in your life. When New Years comes around we often think of setting goals...and most of us will fail to complete these goals.
My grandmother recently passed away, and one thing I learned about her was that she made a weekly list of goals for herself. And at the end of the week she would grade her self on how she did with her goals! I love this idea of weekly reflections. Not every week will be perfect but if you keep focusing on getting better or what area in your life needs improvement...it can happen.
One thing on the self care wheel that I have been telling myself over and over to do is a vision board. I’m a visual person, it’s how I learn best. So I love this idea of having something to look at daily as a reminder of my goals. How about you? Have you ever made a vision board? What are your goals this year?👇🏼
What's your why? I'm constantly saying this. What's my why? My why has many parts. My kids, my wife, my family. By getting healthy those "why's" get the benefits of me being around much longer. Here's Tonya's story of her why, do you have a "why"? Tonya has lost 62 lbs on her journey so far. She lowered her A1C from 9.7 to 6.1 & lowered her Cholesterol 50 points. She is continuing her journey & loving how life changing this journey had been. "I didn't realize just how miserable I was before I started this journey to health. My why, when I started was to get my bloodsugars under control and just lose 30 lbs. I've doubled that!Now, I'm letting myself dream big & now going for a healthy BMI because I KNOW I can get there!" #healthcoach#whatsyourwhy
Sunday's quinoa veggie bowl with roasted garlic tahini dressing and toasted pumpkin seeds made enough servings to last us until lunch today! I love the whole concept of #CookOnceEatTwice . It's one of my little tricks that has made daily homecooking simple and manageable, even with a little baby thrown into the mix 😊
Also, I've been loving grain & veggie bowls with creamy homemade dressings drizzled on top lately 😍. My favorites are dressings made with tahini or hemp seeds for both their taste and nutritional benefits. If you haven't tried tahini, I highly recommend! 😋
Turmeric is great for your joints!
With an active lifestyle, it is likely you may feel joint pain from time to time. This can be due to inflammation. Turmeric is a great, natural anti-inflammatory.
Today's offerings 🌿
Excited to be Linking up with @doterra to bring even deeper delicious yoga practices 🙏
Get out of the head and onto the mat tonight for some relaxation yoga, using quality essential oils to deepen your practice 💕 👉 @myowngym_byron_bay
6,15pm - Restorative/ Yin 💤
Day 2/80 DONE! Today was booty day. An hour of some awesome moves that will for sure tone and sculpt that 🍑 I really loved it because it reminded me of Pilates and I haven’t done Pilates in so long. I’m so excited to see my progress over the next 80 days which you know I’m going to document and share my journey with all of you #sorrynotsorry 😉. Even though our group is on day 2 it’s never to late to join us! 🤗
How are you growing yourself?
On a daily basis?
If you couldn’t answer before reading this line you may need a new strategy. Setting your intentions and writing them down makes them visible. Makes them real. Makes you think about what is a real priority. .
Lists are a simple tool you can use to drive your intentions. As far back as I can remember I’ve made a daily list of 3 things that helped me accomplish a mix of small and bigger tasks. But after being part of the 1st Phorm phamily and listening to the MFCEO Project I’ve upped it to 5 things based on @andyfrisella #powerlist . .
Five things that you can work on day to day and keep driving towards until you’ve consistently completed them 21 days in a row. They don’t have to be big, audacious goals, just things that are important to you to grow yourself.
My Power List:
☑️Work with Raylan on strength and development (tummy time)
☑️Eat all my meals
☑️Complete 3 Rounds of pelvic floor work
☑️Write one article/post
☑️Connect with each client
Check out the podcast mentioned above by going searching MFCEO Podacast on iTunes or copying the link to the specific podcast ⚛️ https://itunes.apple.com/us/podcast/the-mfceo-project/id1012570406?mt=2&i=1000378963643
Health isn't just about weight loss. I've been steady at 180lbs (I did lose some weight early last year) but I was able to put the cigarette down after 20+ years.
So, no I didn't meet every single health goal but I was able to meet a couple, or at the very least take a few more steps in my journey.
Did you meet at least one goal last year? Let's hear it.
One of the best—and very unexpected—parts of joining Beautycounter for me have been the friendships formed. We are from across the country but come together with a common goal to get safer products into the hands of everyone. Whether we’ve only connected on social media, phone or have had the opportunity to meet in person, I’m so grateful. If you want to be blown away from the support and friendships you can make doing a job you love, this is really the company.
I’m able to add one more person to my team this month. If you’ve been thinking about it, let’s chat and see if it’s a good fit because when women support each other, incredible things happen ... and this truly is the best group to support you! Just send me a message or email for more details.
Breaded Asparagus with Parmesan and FF grain free crumbs ( available for purchase : gluten free : pareve ) and turbot with a lemon butter sauce . Wow I never tried turbot in my life and I swear I think I am going to make it a staple , I always make sure to set the temperature to cook at 350f for 20 minutes per LB of fish to avoid dry fish . Let me tell you this dinner hit the spot 🎯. This week on the FF movement all members are heading to warm weather and we are helping eachother pack , share tips and really just enjoy this vacation and not stress about food ! The most important thing is to not SKIP a meal. Part of why the FF bars were created to help my busy clients who forget to eat and end up gaining weight rather then lose . It was when an older women stepped into my office at 72 years old and was gaining weight and needed my help. It then dawned on me I needed to help this wide range of working , busy moms , or even shopping in the city grab a bar and go about your day with a proper balanced , nutritionally calculated meal replacement and avoid bars on the shelf that contain soy protein isolate , high in carbohydrates and sugar . BUT rather a bar that was made from plant based ingredients and can even help anyone who is diabetic , gluten free and lactose intolerant .... before anyone can assume this bar was intended for meal replacements to get you to replace a meal by FORCE your wrong . It is just an OPTION to the public to purchase for busy days , no forcing products here just clean whole food ingredients. Hey if you can’t have a bar just stick to your lean proteins and vegetables it’s pretty simple . 😜
This Buffalo Chicken and Broccoli Bowl is fast, easy and flavorful. Chicken and broccoli in a buffalo sauce can be served with a range of rice and rice alternatives too!
Buffalo Chicken and Broccoli
900g boneless skinless chicken thigh, cut into bite sized piece
900g of broccoli, cut into small to medium florets* (we used two crowns)
1 tablespoon oil (for the pan, optional)
¼ cup hot sauce (we used Frank's Red Hot)
2 Tablespoons butter
1. Heat a skillet or saute pan that has a lid over medium high heat. Add oil if using, and when hot add chicken. Season with just a little salt. allow to cook on one side until browned, then turn and brown the other side.
2. Cook until no longer pink, 4-5 minutes per side.When chicken is cooked, add broccoli to the pan and cover. Allow to steam until tender 5-10 minutes. You can give the pan a stir a few times if you want to keep the chicken from browning too much. Broccoli is done when easily pierced with a knife and still bright green.
3. Meanwhile, prepare the buffalo sauce. Melt 2 tablespoons of butter with the hot sauce and whisk to combine. Pour the sauce over the chicken and broccoli, toss to coat everything in the sauce.
Serve over cauliflower rice or regular rice.
NOTES * Make sure the broccoli florets are not too large and are of even size. This will allow them to cook faster and also make sure that they are all done at the same time.
inhale...exhale...inhale...exhale...sometimes you just need to diffuse lavender and solely focus on the next inhale and exhale. Sometimes you just need to find that love and peace inside of you no matter how hard it may seem. Whether it’s overwhelm, anger, frustration or anxiety grab your oils, find your breath and use both to help you let go, release and move on✌🏻
|Move out of fear and into love.| 💕
We put so much effort into the opposite of love— fear. We avoid leading with our hearts because vulnerability opens up the doors to possible pain. I’m not speaking about romantic love either, I’m speaking about our true authentic selves. There is no seeking because love is who we are at our core. It’s not found outside of us (in a partner, a career, or at the bottom of that Ben and Jerry’s), it’s found when we’re true to our core.
You’ve experienced this in those moments that set your heart ablaze. When you’re so elated that you lose track of time. When you’re being your most true self. THAT’S living in your love. And THATS what this world needs more of.
What we really need to do is drop our stories and release our low attachments. Stop identifying with what doesn’t serve us and stop fearing our own identities. It’s a constant choice to lead with our heart through tougher times.
Choose to Move.
To Talk it out.
Choose you. 💕✨
اخر الابحاث فى علم (Neuroscience) اثبتت ان التنفس العميق لمدة 30 ثانية يساعد على اعتدال ضغط الدم و عودة الدورة الدموية لطبيعتها و ضبط نسبة الهرمونات بالجسم و اعتدال نسبة الاكسجين بالدم واكتفاء المخ من الاكسجين اللازم يساعد على الوصول للهدوء ... علاج بسيط لارتفاع ضغط الدم ولامراض الصدر .الالتزام بالتنفس العميق كتمرين يومى لمدة 10 دقائق يزيد من مناعة الجسم ويساعد فى التخلص من امراض القلب والرئة يساعد فى القدرة على التفكير بهدوء وبلوغ حالة السلام الداخلى
مش كل العلاج دوا ....... ممكن المشكلة الكبيرة حلها يكون بسيط
اعرفوا اكتر عن البرامج اللي بنقدمها من ال Bio
Somewhere on this journey I fell in love with healthy eating and out of nowhere became a master cook👩🏽🍳!
Okay, that last part is subject to review.
Tip-Once you decide on your staple items for your meals, it’s much easier during the week to put something together on a tight schedule. Tonight I went off the meal menu and put together a soup right from some of my staple items I keep on hand.
Sometimes you have to put together what you have and make it work. It’s much easier to stay in a healthier zone when you stock up on items that support your goals.
Tonight brown rice, carrots, broccoli, turkey, celery, and a few seasonings were all thrown together for our family meal. 😋
Now tell me what’s one of your easy go to meals that don’t involve a drive thru. 🤭