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Healthful Coaching

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España
Palma de Mallorca
Healthful Coaching

Online Fitness & Health Coach

01/07/2024

Missing our Spanish eats + drinks 🦀💛

18/10/2022

Did you know vitamin D is one of the most common nutrient deficiencies?

It’s that time of year in the Midwest where our sun exposure is close to non existent (one of the best sources of vitamin D!) & we need to find different ways to maintain our levels & prevent deficiency.

Only few foods contain vitamin D like
salmon, sardines, mackerel, and fortified milk/juices. If you’re not eating those foods regularly, you may want to consider a supplement!

⚡️RDA for adults is 600 IU daily
⚡️RDA for adults 71+ years of age is 800 IU daily

Clicks the 🔗 in my bio to shop supplements!

17/08/2022

Ready for my next chapter!🎓

I graduated with my Master’s in Human Nutrition and am one step closer to my goal of becoming a Registered Dietitian 💚 I’m so grateful to the people who supported, encouraged and inspired me the past two years. This experience wouldn’t have been the same without them🫶🫶

09/05/2022

Mondays are sponsored by matcha🍵 💚

06/04/2022

PSA to all my plant-based & vegan eaters!📣

Nowadays more people are trying to eat plant-based or vegan without proper guidance. If you or someone you know has transitioned to a plant-based or vegan diet, listen up!

There are certain nutrients we need to obtain from our diet for optimal well-being

I have seen a lot of people who start eating plant-based and cut out foods like meat, dairy, eggs, fish etc. without replacing those nutrients with plant-based foods or supplements, which could lead to nutrient deficiencies

Here are the 6 major nutrients that vegan eaters are at higher risk for deficiency & the plant-based food sources for each ☺️

I always preach food first, but I know that’s not always realistic and convenient for everyone. You can shop my site for pharmaceutical-grade supplements, just click the link in my bio!

& if you need recommendations don’t hesitate to reach out 🙋🏼‍♀️

19/03/2022

Happy National Sleep Day to all my people who value sleep as much as I do! 😴

My secret weapon for getting a quality night’s sleep is simply tart cherry juice!

Did you know tart cherries naturally contain melatonin (our hormone that tells our body it’s time to sleep🥱)

Tart cherry juice has been clinically proven to improve sleep in athletes and healthy adults

The next time you’re at the grocery store pick up some tart cherry juice or tart cherry concentrate and try drinking before bed!💤💤

07/01/2022

And for those who don’t already know…yes nutrition impacts your mental health❕

Let’s go into this weekend with the mindset of nourishing our bodies with wholesome meals rather than eating to meet your MFP macro goals…who’s with me!?🙋🏼‍♀️🫐🥦🍠

03/01/2022

Do you ever find yourself wandering the grocery store not sure what to buy?

Or maybe you have a cart full of different foods but once you get home you realize everything you bought doesn’t really make a meal?

Not having a plan before grocery shopping is one of the biggest mistakes I see people making!

Follow these easy tips for the next time you go grocery shopping 🛒 ⬇️

1. Take inventory
✅What food do you already have that can be used in a meal this week?
✅What foods are bad that need to be discarded?
✅Are you out of any pantry staples?

2. Plan your meals
✅How many dinners will you be making this week?
✅How many lunches will you be making?
✅What will you have for breakfast each day?
✅What snacks will you need?
✅What ingredients are you missing to make these meals? (Spices, herbs, condiments, oils, seeds, etc.)

3. Avoid shopping hungry
✅Eat before you shop to avoid over-buying

4. Shop the perimeter
✅The perimeter is where the fresh foods are in the store (produce, meat, fish, poultry, dairy, etc.)
✅Once you shopped the perimeter, then shop the aisles with packaged foods & pantry staples (grains, beans, nuts, seeds, snacks, breads, frozen, etc.)

5. Prep produce before storing
✅Once you come home from shopping, wash & cut produce before placing them into the fridge to save you time during the week
✅It also makes snacking on vegetables convenient throughout the week

6. Book a grocery store tour with me!
✅If you want to learn about ingredients in food, how to read a food table, and more tips & tricks for grocery shopping schedule a grocery store tour!
✅DM me on social or click the link in my bio & book a free 15-minute discovery call to schedule your grocery store tour

✅ Save this post for the next time you go to the grocery store!🛒🙋🏼‍♀️

30/12/2021

Majority (if not all) of fad diets fail‼️

It's not from a lack of willpower, but lack of sustainability

There is no quick fix for achieving long-term weight loss 🚫

It takes behavior change and lifestyle modifications to successfuly maintain weight loss over time

Lets not let the hype of starting your new year on a detox, 21-day cleanse or any other fad diet get in your way of building sustainable habits to improve your health long-term!✨

10/11/2021

How many plants are you eating each day?

Plants doesnt only include fruits and vegetables, but also nuts, seeds, legumes and whole grains! And variety is key🔑

The greater your variety = greater the health benefits you reap

Here are 4 simple swaps you can make to start incoorporating more plants in your diet in a tasty, satisfying way!

✨Croutons ➡️ Roasted Chickpeas
• Chickpeas are packed with fiber, protein, folate, iron and more.
• Theres tons of roasted chickpea recipes from garlic parmesan to honey sesame...find your favorite and get cooking👩🏼‍🍳

✨Chips ➡️ Trail Mix
• Nuts & seeds provide us with heathy fats, fiber, vitamins & minerals
• You can even get creative and make your own trail mix by adding your favorite nuts, seeds, dried fruit and maybe even dark chocolate...for the antioxidants 😏

✨Flavored Yogurt ➡️ Plain Yogurt + Fruit
• Greek yogurt contains more protein than regular yogurt
• By adding your own fruit you are also getting fiber and micronutrients, phytochemicals...and youre skipping out on the added sugars!🫐

✨Ice ➡️ Frozen Cauliflower, Spincah, etc
• Now this may not sound apealing but I promise you will never know its there!This is a great way to eat more vegetables especially if you are not a fan of actually eating them!

Give these swaps a try and let me know how you liked them!🙋🏼‍♀️

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24/10/2021

The most frequent complaints I hear from people can usually be resolved by eating FOOD!

Can you beleive it?! No fancy supplements for hair growth or energy....just good old fashioned food! 🛒

14/10/2021

Sustainable changes for long-term results 🙌

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Palma De Mallorca

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