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Mariateofilohealth

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Miami, FL
Mariateofilohealth

Health and Wellness Coach

11/07/2025

How is your gut feeling today?

🧬 Your gut microbiome is a powerhouse — regulating digestion, immunity, metabolism, and even brain function via the gut-brain axis.

🧠 Microbial signals influence mood, cognition, and stress response. A balanced gut = better mental and physical health.

💚The gut–brain axis is a two-way communication system where gut microbes produce neurotransmitters like serotonin and GABA, which influence mood, stress, and cognition. Imbalances in gut bacteria have been linked to increased inflammation and disrupted brain chemistry — key factors in depression and anxiety.

🥦 Support your gut with:
• Prebiotics: fiber-rich foods like garlic, onions, bananas, oats
• Probiotics: yogurt, kefir, kimchi, sauerkraut, tempeh, miso, natto, kombucha, fermented cheeses
• Polyphenols: berries, green tea, dark chocolate, olive oil

💧 And don’t forget hydration — water helps maintain mucosal lining and nutrient absorption.

GutHealth

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.

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