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Mariateofilohealth

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Miami, FL
Mariateofilohealth

Health and Wellness Coach

02/03/2026

🌈 A Greek‑Inspired Rainbow Salad

Today’s bowl is a celebration of color, crunch, and nourishment — a Greek‑inspired salad built with arugula, crisp Kirby cucumber, yellow and orange peppers, juicy tomatoes, chickpeas, red onion, and a sprinkle of feta, all brought together with a bright lemon vinaigrette.

Every color on this plate tells a nutritional story:

• Deep green arugula brings peppery flavor and phytonutrients that support detoxification and digestion.
• Cucumber hydrates and refreshes with minerals that help keep the body balanced.
• Yellow & orange peppers deliver powerful antioxidants like vitamin C and carotenoids that support immune health and skin vitality.
• Tomatoes add lycopene, a heart‑loving antioxidant.
• Chickpeas offer plant‑based protein and fiber for steady energy and satiety.
• Red onion brings quercetin, a potent anti‑inflammatory compound.
• Feta adds creaminess and calcium, rounding out the flavors.

A plate like this isn’t just beautiful — it’s functional.
It’s the kind of everyday nourishment that supports your body with vitamins, minerals, fiber, and antioxidants while still feeling joyful and satisfying.

Food as medicine, one colorful bowl at a time.

02/02/2026

A Winter Plate to Help You Thrive 🥝

This fruit platter feels like a little celebration of color and care — kiwi, navel oranges, and blueberries alongside walnuts, almonds, and pistachios.
Simple ingredients, yet so much goodness.

The citrus and kiwi bring a bright burst of vitamin C, just what our bodies crave in the winter months. The nuts add healthy fats that support brain health, focus, and steady energy.
In my view this is the kind of food that loves you back.

🍊 Seasonal Vitamin C Favorites

If you’re looking to bring more nourishment to your plate this season, here are some of my go‑to fruits and vegetables rich in vitamin C:

• Kiwi 🥝
• Oranges and all citrus 🍊
• Blueberries 🫐
• Strawberries 🍓
• Papaya
• Pineapple 🍍
• Red and yellow bell peppers 🫑
• Broccoli 🥦
• Brussels sprouts 🌱
• Kale 🥬
• Tomatoes 🍅
• Parsley 🌿

A colorful plate is more than nutrition — it’s a reminder to slow down, nourish yourself, and choose foods that help you feel grounded and well.

01/24/2026

A day at the Institute of Culinary Education — exactly where I love to be whenever I’m in New York. Cooking with Chef Sue is always a gift. She’s one of those rare teachers who shares her knowledge with such generosity and joy.

I spent some time in the library flipping through beautiful cookbooks, then we dove into the kitchen: poached salmon with beurre blanc, pasta al pesto genovese, and a steak with a deep red wine sauce. Pure happiness.

It’s freezing outside, but my heart is warm. Days like this remind me why I keep showing up to learn, to practice, to stay curious.

How are you keeping your curiosity alive these days — and how important is learning in your life?

01/03/2026

Enjoying this Saturday.
Starting my first book of the year — a thoughtful gift from a friend.

It made me pause and reflect:
What helps you recharge?
Is being outdoors important to your well‑being?
Do you enjoy time alone, or do you find energy in connection?
What are the things that truly bring you peace?

12/26/2025

Staycation with my family ❤️, beach, pool time and lots of delicious foods.

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.

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