Nourished Mind Body & Soul

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Nourished Mind Body & Soul

Hi there! I'm Liliana Rios, a nutrition & wellness advocate on a mission to empower others to live mindfully and have body kindness while eating soulful food.

Here I share my recipes, wellness and nutrition knowledge to help you find your healthy.

05/07/2021

I dare you to just say “Thank You!” When someone says you look good.
You don’t need to tell them what you dislike about your body.
Everyone dislikes their body in some way.
Embrace the complement instead of nit picking at yourself.
You do that enough already.
💛

My sister snapped this photo of me at the pool. She was complementing me and I found myself talking bad about my body instead of accepting the comment and moving on.

Getting and giving complements can have so many mixed emotions. If you want someone to stop talking about your body because it doesn’t make you feel good, or hurts your feelings then tell them that and why. Sometimes just saying thank you isn’t what you should do in that moment.

Just know you are more than your body.
You are loved. You are worthy. No matter what you look like. ❤️

25/02/2021

Easy Homemade Spanish Rice 💃🏽
Mix up your regular rice by trying my easy Spanish rice! It’s made with wholesome ingredients and full of delicious spices 🌶

Click the photo in my bio for the Full Recipe! 🤗

24/02/2021

New Year Intention Setting 2021 ✨
How are those New Years resolutions going?
I got tired of making resolutions, I always seemed to fall short when doing those. Instead, started setting yearly intentions. Setting intentions helps you live with more intention Daily.
To learn more, check out the full post in my bio. Just click the photo! 🤗

It’s never too late to start setting intentions! ✨

22/02/2021

Healthy Spicy Ramen 🌶 🍜
I’ve eaten Ramen since I can remember. It’s a staple meal of a broke college student and a quick, cheap meal for many. I’m all about & so I thought I would share the way I make my ramen more wholesome & satisfying. 😋

Tap the link in my bio for the Full Recipe!

13/01/2021

Why I Eat Wednesday 🍪
I eat delicious chocolate cookies because they are one of my favorite cookies 🤤 On this day I ate them, I really wanted warm homemade cookies. So we made some!🍪
They satisfy my soul, my taste buds, & my tummy! (These chocolate chip cookies are lactose intolerant friendly🙃)
These are packed with REAL sugar - brown AND regular 😋 Im not into that fake sugar lol
There are many reasons why we eat food. Fuel and nourishment doesn’t anyways have to be the why. Pleasure and joy are very important to consider as well! It’s awesome when you can find foods that nourish you and also bring you joy.
These cookies aren’t nutritious, but that’s not the point of this dessert for me. It was meant to bring me joy and pleasure, and it definitely did 🤤😍
What’s your favorite cookie? 😊

12/01/2021

This year I’m working on being more prepared to feed when I’m hungry.
For example: I know after work I’m quite hungry before getting home so I make sure to pack extra snacks to eat on my way home so I’m not hangry when I get home as well as not overeat at dinner from being so hungry.
Boiled eggs are an easy and delicious snack or a great protein to add to a meal! To make it a better snack I would add some Mayo on top for some fat, and add some spices to make it taste like deviled eggs without all the work!
Another option would be to add a carb like fruit or crackers so the snack is more satiating, and add some salt and pepper on the eggs to add more flavor.
Healthy Snacking doesn’t have to be hard! It’s a lot easier when you prepare.
If you need help finding more healthy snacks, visit the link in my bio to sign up for my newsletter! When you subscribe, you get healthy snack tips and ideas! 💛

22/12/2020

🍋 Tuesday Tip: Put your leftover lemon juice in your water to add some flavor!

I love cooking with fresh lemon, and usually don’t juice a whole lemon. Especially if it’s a big one.

To make sure I put the rest into my water container I’m using that day.
You could also make a pitcher of water with the lemon. Whatever works for you!
Enjoy! 🤗

Do you like adding natural flavorings to your water?

21/12/2020

Mindfulness Monday 🧘🏽‍♀️
Eating doesn’t have to be all or nothing.
Before I began eating intuitively & mindfully, I would have eaten every last bite of these fried pickles because I wasn’t sure when I would be able to have them again.
(I will always try fried pickles as an appetizer if they’re on the menu. My soul craves and loves these 😍)
But I would always feel so bleh after. It was because I wasn’t tuning into my body’s cues as to when I was satisfied enough and ready to stop.
This time around I tuned in better and felt much better than I usually do after that dinner out.
It wasn’t only due to tuning in while eating fried pickles, but throughout my entire meal.
I have been an intuitive eater for a couple years now and I am STILL working at it.
It’s a journey. The journey is so worth it. Especially when it’s experiencing all the joy and flavors that food gives.
Eat what you want and enjoy it! Life is too short not to.
DM me if you ever have questions about & ☺️

09/12/2020

Formula for the BEST snacks 🤩
Carb + protein &/or fat 🙌
Carb for that quick satisfaction while the protein &/or fat helps keep you satisfied longer.
Pick up my Healthy Snack Guide with other snack tips and snack ideas on my website (link is also in bio) when you sign up for my newsletter 🤗
What’s your favorite Carb + protein &/or fat snack combo?

24/11/2020

There’s more cardio out there than running!🏃🏽‍♀️
Jump roping is a cardio I just got back into the other day. Dang is it harder than I remember! LOL 😅
This is a fun movement I used to do when I was little. 👧🏽 I’m bringing back activities in my life that I used to enjoy when I was a kid & it’s been a nice change up ☺️
❓What’s an activity you used to do when you were a kid? Would you try it again? 🛹🪁🎣

10/11/2020

Eating healthy doesn’t have to be hard! 🙅🏽‍♀️

I whipped up this healthy vegetarian salad bowl 😍with items I already had in my fridge, and I believe y’all can do it too!🤗

What veggies are in your fridge right now? 🥬🥒🍅🥕🥦🥑

Head over to my website or straight to this post - using the links in my bio & below! 😊 See how I made this delicious vegetarian salad, that easily customizable.

https://nourishedmindbodyandsoul.com/healthy-vegetarian-salad-bowl/

26/10/2020

Mmmm desserts 😋
—
Anyone else here need something sweet everyday?? 🙋🏽‍♀️🙋🏽‍♀️🙋🏽‍♀️ I NEED to have some kind of dessert everyday cuz I LOVE my sweets 🙃
—
Always have, probably always will. And that’s ok! I am trying to eat more fruits as a dessert because it’s more wholesome and more nutritious.
—
Here is a bowl of sliced strawberries 🍓 and bananas 🍌 with melted dark chocolate on top. YUMMM! It was super simple 🤗 literally took me less than 5 mins. Try it sometime if you haven’t already!
—
What’s one of your favorite desserts?
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78626, 78627, 78628, 78633

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http://nourishedmindbodyandsoul.com/

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