Eating Empowered with Mercedes

Community is important to me and I love supporting other mamas. Enjoyed being part of HeyMama’s beta for their new platform. Now that it’s live looking forward to continuing to connect. See some of you in person in the coming weeks. .rd

Are you on my monthly newsletter list? I’m excited to share with you one of my favorite summer salad recipes - a delicious and refreshing strawberry salad! 🍓 It’s the perfect combination of sweet and savory, and it’s packed with nutrients that will nourish your body and keep you feeling energized all day.

Not only is this salad super tasty, but it’s also incredibly good for you. Strawberries are loaded with antioxidants, vitamin C, and fiber, while spinach is a great source of iron and other important vitamins and minerals. And let’s not forget about the healthy fats and protein from the nuts and cheese.

So what are you waiting for? Give this salad a try and let me know what you think! And if you haven’t already, be sure to sign up for my newsletter to receive this recipe , more healthy recipes and wellness tips straight to your inbox. 📩 Comment SALAD to join my newsletter.

Happy June! 🌞🍓🍅🌽🥕🥦🍴

As we transition into the summer months, it’s the perfect time to shift our focus towards eating fresh, seasonal produce. Not only is it more flavorful, but it’s also packed with important nutrients that can help support our overall health and wellness.

Whether you’re hitting up your local farmer’s market or growing your own garden, there are so many delicious options to choose from. Think juicy strawberries, plump tomatoes, sweet corn, crisp carrots, and tender broccoli. The possibilities are endless!

In addition to enjoying fresh produce, take advantage of the warmer weather by dining al fresco. Whether it’s a picnic in the park or a backyard BBQ, eating outside can be a fun way to enjoy the summer season while also getting some Vitamin D.

As we prioritize our health and wellness this month, let’s remember to fuel our bodies with nourishing foods and take time to enjoy the simple pleasures of the season.

What are some of your favorite summer produce items? Share in the comments below! 👇

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What’s on your plate lately? Love Spring produce and being able to use peas. Do you love peas? What’s your favorite dish using peas ? Share in the comments.

Join us for an intimate dinner to discuss ‘Connection.’ Space is limited, so please RSVP only if you are certain, you can join the conversation.

From the long-lasting relationships to the fleeting encounters that leave a lasting impact, feeling connected with other people is a core human need. Let’s come together to share our stories about connection — the moments it flows and the moments we disconnect from one another.

In the comments add the word “Connection” to register for the dinner.

Happy May Day! Inspired by the Valrhona Conference I attended last week. Learned that the inspiration line is completely plant based thought I would create a plant based option using Almond Inspiration. Created a ganache and built a dessert plate around it. The ganache reminds me of limber.WYKYK. Sending you all flowers on this May Day. 💐

Happy Friday! Sending you all flowers 💐
Have you walked the High Line lately? Always love the beautiful walk and finding new art installations.

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Have you been thinking about going dairy free? You’re not alone! Many people are choosing to eliminate dairy from their diets, whether it’s for health reasons or because of ethical concerns. And let me tell you, it’s easier than you think!

Dairy is known to cause inflammation, bloating, and digestive issues for some people. By cutting it out, you may experience clearer skin, better digestion, and improved overall health. Plus, there are so many delicious alternatives to dairy out there!

One of my favorite dairy-free recipes is for a creamy Green Goddess dressing. It’s perfect for salads, roasted veggies, and as a dip for raw veggies. A favorite of my clients. Recipe card above, save this post to make it.

Join tonight to learn more about going dairy-free! We’ll be sharing tips, recipes, and answering your burning questions about making the switch. Can’t wait to see you there! Register via

It’s the Ramadan season, and Iftar is a time for gathering with loved ones and breaking the daily fast. While it’s tempting to indulge in traditional fried foods and sugary sweets, it’s important to prioritize healthy choices to fuel our bodies properly. This year, consider swapping out some of your go-to dishes for healthier alternatives. 🍴🥗

For starters, instead of fried samosas, try baking them for a healthier take on the classic dish. Opt for a side of mixed greens or a lentil soup like harira to add some nutritious veggies and protein to your meal. And for dessert, try a chia pudding with fresh fruit or a date and nut-based treat instead of sugary pastries.

But it’s not just Ramadan that calls for healthy choices. With Easter week upon us, it’s a great time to explore some of our favorite healthy options. 🐰🥕

Why not whip up a batch of carrot cake energy bites for a festive and nutritious snack? Or try a roasted root vegetable dish as a colorful and flavorful side dish. And for a sweet treat, consider making a chocolate avocado mousse for a healthier alternative to traditional Easter candy.

Remember, making healthy choices doesn’t mean sacrificing flavor or enjoyment. By incorporating nutritious ingredients and swapping out some of our favorite indulgences for healthier alternatives, we can nourish our bodies while still enjoying delicious meals and treats. 🙌

Spring, everyone! 🌷🌸🌼 As we welcome this new season, it’s the perfect time to set some intentions for our health and wellness.

For me, Spring is all about new beginnings, growth, and renewal. It’s a time to shake off the old habits and patterns that no longer serve us, and make room for fresh, positive changes.

One of my intentions for this Spring is to prioritize my self-care routine. With the warmer weather and longer days, I want to make sure I’m taking the time to move my body, get outside in nature, and nourish myself with healthy foods.

I also want to focus on my mental health by practicing mindfulness and gratitude. It’s easy to get caught up in the busyness of life, but taking just a few moments each day to breathe deeply and appreciate the present moment can make a huge difference in our overall well-being.

What are your intentions for this Spring? Share them in the comments below and let’s support each other in reaching our goals! 🌱💪

Happy St. Patrick’s Day ☘️ What greens are you adding to your day?

Happy Fri-yay, everyone! It’s finally time to kick off those shoes, take a deep breath, and enjoy the beautiful weekend ahead of us. With the arrival of picnic season, what better way to enjoy the great outdoors than by creating a delicious and nutritious bowl to take with you? Whether you’re planning a picnic with friends or a solo outdoor adventure, a bowl is the perfect meal to satisfy your hunger while keeping you energized and refreshed.

But, how do you go about making the perfect bowl? Don’t worry, I’ve got you covered! I’ve created a handy resource that will guide you through the process of building a bowl that is both delicious and healthy. From choosing your base to adding your toppings, this guide will show you how to make the most out of your meal.

So, if you’re ready to take your outdoor meal game to the next level, comment BOWL below and I’ll send you my how-to guide. Trust me, your taste buds (and your body) will thank you for it!

📸: Rachel Claire via Pexels

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March is Nutrition Month, sharing an easy nutrition bowl.

Hey there, lovely people! March is National Nutrition Month, and I’m excited to share an easy and nourishing salmon bowl recipe with you all. 🐟🍚🥦

This bowl is packed with healthy ingredients and is super easy to make. We’ve got some delicious baked salmon, quinoa, and a variety of veggies to round it all out. It’s the perfect meal for those busy days when you want something tasty and healthy, but don’t have a lot of time to spend in the kitchen.

To make this bowl, simply bake some salmon with your favorite seasonings, and cook some quinoa. Then, chop up some veggies like kale, carrots, and bell peppers and sauté them until tender. Finally, assemble everything in a bowl and enjoy!

If you’re interested in learning how to make this delicious and nutritious bowl and build other bowls simply write BOWL in the comments below, and I’ll be sure to share the recipe with you. 🤗 Let’s make this National Nutrition Month a healthy and happy one!

# recipesharing

Today is a special day, it’s International Women’s Day! On this day, we celebrate the incredible women in our lives and the women who are empowering other women every day. From our mothers, sisters, and friends to the incredible women who are making a difference in the world, we are grateful for every single one of them.

As a health and wellness coach, I want to give a special shoutout to all the women who are taking care of their bodies and minds. It’s not always easy to prioritize our health, but we know that taking care of ourselves is the first step to being able to take care of others. So, to all the women who are making time for exercise, eating healthy, and practicing self-care, you are amazing!

On this day, let’s also remember the women who are still fighting for equality and justice. We stand with them and we will continue to work towards a world where every woman is valued and respected.

So, to all the women out there, happy International Women’s Day! Keep shining, keep fighting, and keep lifting each other up. We are stronger together. 💪👩‍👩‍👧‍👧✨

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Hey there ! Let’s talk about food choices today.

It’s so easy to get caught up in the latest trends or fad diets that seem to be all the rage. But here’s the thing: what works for one person might not work for you! Every body is different, and that’s why it’s so important to focus on making food choices that work for YOUR body.

One way to do this is by understanding how certain foods make you feel. Pay attention to how your body reacts to different foods, and adjust accordingly. Maybe you feel great after a protein-packed breakfast, or maybe you need more carbs to fuel your day. Listen to your body and give it what it needs.

Another way to eat empowered is by educating yourself on nutrition. This doesn’t mean you need to become a registered dietitian, but simply learning about what nutrients different foods contain can help you make informed choices.

Remember, there’s no one-size-fits-all approach to nutrition. Focus on what works for YOU and your body. Eating empowered means feeling confident and in control of your food choices. So go ahead, choose that avocado toast or berry smoothie if it makes YOU feel good!

If you need help or guidance feel free to reach out for support. My DMs are open and we setup a call to chat about how we can work together.

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National Strawberry Day 🍓 It’s a favorite in our home. It’s a staple for most breakfast when in season. Nothing like a tasty flavorful bite. One of the best strawberries I’ve had was in Cappadocia during a tour. We weren’t able to do the air balloon because of wind and we did a tour of the underground city. It was Bella’s Birthday and our guide got her some local strawberries from a farm.. Divine.

How are you enjoying them today ?

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Do you love Strawberries?

Happy Random Acts of Kindness Day! Today is all about taking some time to spread kindness and positivity in our world. Let’s take a moment to appreciate the little things and show gratitude for everything we have.

We all know how much a simple act of kindness can brighten someone’s day. Whether it’s a smile, a compliment, or even just holding the door open for someone, it can make a huge difference in someone’s life. Today, let’s make it our mission to spread as much love and kindness as possible.

Let’s take the time to reach out to our loved ones, give them a call or write them a heartfelt message to let them know how much they mean to us. Let’s also think of ways we can bring joy to someone else’s day, whether it’s baking them some cookies, sending them a care package, or even just sending them a virtual hug. Sending you a virtual hug 🤗

Remember, kindness is contagious, and it starts with us. Let’s make a difference in someone’s life today and every day. Together, we can create a ripple effect of positivity and make our world a better place.

Don’t forget to use the hashtags , , , and in your posts to spread the message. Let’s make this world a better place, one act of kindness at a time ❤️🌍🌸

Today! 🌱🍴

I am so grateful for this amazing review from one of my clients! It’s always fulfilling to receive such positive feedback and know that I am making a difference in someone’s life. I recently taught a personalized cooking class where I worked one-on-one with my client to create healthy and delicious salads that fit their dietary needs and preferences.

We got creative in the kitchen and had a blast experimenting with new ingredients and flavors. My client left feeling empowered and confident in their ability to make nutritious meals that they actually enjoy. It’s moments like these that make my job as chef so rewarding.

If you’re interested in booking your own personalized cooking class, please don’t hesitate to reach out. I would love to work with you and help you achieve your health and wellness goals. Together, we can create a customized plan that works for your unique needs and lifestyle.

Let’s get cooking! 🍳👩‍🍳

Sending love ❤️ Happy Valentines Day!

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🌿 Myth Busting Nutrition Series: Fats Edition! 🥑

Let’s debunk a common misconception about fats! 🚫🍔

True or False: Omega-3 fats are the most important for hormone health?

👉 False! Here’s the scoop:

While Omega-3 fatty acids often steal the spotlight, it’s crucial to recognize the dynamic duo of Omega-3s AND Omega-6s. 🌟 Both are essential for optimal health, especially when it comes to hormonal balance.

🌊 Why Omega-3s? They’re fantastic for heart health, brain function, and inflammation control. Think of them as the calm, soothing waves in the ocean of well-being.

💫 But don’t forget about Omega-6s! Among them, Gamma-Linolenic Acid (GLA) takes center stage in the hormone health arena. GLA is a game-changer when it comes to reducing symptoms associated with hormonal changes – from easing PMS discomfort to navigating the challenges of peri/menopause. 🌸✨

So, next time you’re planning your meals, remember: a harmonious blend of Omega-3s and Omega-6s is the key to unlocking the full potential of your hormone health. 🗝️💚

Curious for more insights? 🤓 Dive deeper into the world of fats with my comprehensive Fats Guide! 📚✨ Drop a comment or DM for your copy, and let’s empower your journey to a healthier, balanced lifestyle together! 🌿🌟

Heart Health Month ❤️❤️❤️

February is Heart Health Month, and what better way to celebrate than by raising awareness about the importance of taking care of our hearts. Heart disease is the leading cause of death in the world, and it is crucial that we take steps to prevent it. One of the most significant ways we can do this is by paying attention to the symptoms of a heart attack.

Chest pain, shortness of breath, and discomfort in the upper body are all common symptoms of a heart attack. However, it is essential to remember that everyone experiences heart attack symptoms differently. Some people may feel a sudden, intense pain, while others may have more subtle symptoms like nausea or jaw pain. If you experience any of these symptoms, don’t hesitate to seek medical attention immediately.

Preventing heart disease is all about making healthy choices. Eating a balanced diet, exercising regularly, and managing stress are all great ways to keep your heart healthy. Even small lifestyle changes can make a big difference in your heart health.

Let’s commit to taking care of our hearts not just this month, but every month. We only have one heart, so let’s do everything we can to keep it healthy and strong. Share a ❤️ in the comments in you are taking care of your heart.

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How are we at January 31? Reflecting on this month and past year, It reminded us to prioritize our health and well-being, cherish the little things, and stay connected with our loved ones.

As we look forward to 2024, let’s make our health and wellness a top priority. One way to kickstart your journey is by trying out the Prolon Fasting Mimicking Diet, which I recently experienced and shared on my blog. This five-day program provides your body with essential nutrients while giving it the benefits of fasting.

I must say, I was blown away by the results! Not only did I feel more energized and focused, but I also noticed improvements in my digestion and overall well-being. Head over to my blog to read all about my experience and learn how you can benefit from it too.

Let’s make 2024 the year of self-care and self-love. 💕 Remember to take care of yourselves both physically and mentally and step out of your comfort zones to try new things. Together, let’s make this year our best one yet!

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Are you struggling to add more protein to your meals? Whether you are trying to build muscle or just trying to eat healthier, getting enough protein in your diet is essential. Here are some easy ways to add protein to your meals without having to spend too much time in the kitchen.

1️⃣ Add nuts and seeds to your meals: Nuts and seeds are an excellent source of protein, healthy fats, and fiber. You can easily sprinkle some almonds, chia seeds, or pumpkin seeds on top of your yogurt, oatmeal, or salad.

2️⃣ Use Greek yogurt instead of regular yogurt: Greek yogurt is a great source of protein and can be used in many ways. You can use it as a base for your smoothies, mix it with some fruit for a healthy snack, or use it as a substitute for sour cream.

3️⃣ Add beans and legumes to your meals: Beans and legumes are an excellent source of vegetarian protein, fiber, and iron. You can add them to your soups, salads, or even make a bean burger.

4️⃣ Use protein powder: If you are short on time, protein powder is an easy way to add protein to your meals. You can mix it with water or milk to make a protein shake, or add it to your oatmeal or smoothie.

5️⃣ Add eggs to your meals: Eggs are a great source of protein and can be used in many ways. You can make an omelet for breakfast, a frittata for lunch, or a quiche for dinner.

Remember to aim for a variety of protein sources to get all the essential amino acids your body needs. How do you add protein to your meals? Share your tips in the comments below! 💪🥚🥜🥗

Hey everyone! 🌿✨ I wanted to share my latest blog post with you all about my experience with Prolon. If you haven’t heard of it before, Prolon is a 5-day fasting mimicking diet that has been gaining popularity in the health and wellness world.

I was hesitant to try it at first, but after doing some research and hearing about the benefits from others, I decided to give it a shot. My blog post goes into detail about my experience with Prolon, including how I felt, and the results I saw.

Overall, I have to say that I was pleasantly surprised by the experience. I felt more energized and focused, and even lost a few pounds in the process. Of course, it’s not for everyone, and I recommend talking to a healthcare professional before trying it out.

If you’re curious about Prolon or just want to read about my experience, head over to my blog (link in bio) and let me know what you think! 🤔 Have you tried Prolon or any other fasting mimicking diets? Share your thoughts in the comments below!

📸Photo by Ari Roberts via Pexels.

Check out my blog post
https://wix.to/S2oUaZF

Snow coming down! What are you reading?

Coming in with the purple this week. How often do you get in purple?

I love using purple sweet potatoes when I find them and red cabbage. How do you add purple to your plate?

What are you planting this week?

I’m starting a Health Reset using Prolon. Something I have never tried and using some different techniques and tools. Looking forward to what I learn and how I grow during this week and the next few months.

Let me know what is helping you grow this coming week?

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Hey there, health and wellness enthusiasts! 🌿 Today, we're talking about a herb that might not be as well-known as others, but definitely deserves some attention - Marjoram! Have you ever used it in your cooking before?

Marjoram is a fragrant herb that belongs to the oregano family. It's native to the Mediterranean and has been used for centuries in traditional medicine to treat various ailments. But did you know that it's also a great addition to your meals? 🍴

This herb has a slightly sweet and citrusy flavor that can enhance the taste of your dishes. It goes well with meats, vegetables, soups, and stews. You can also use it to infuse olive oil, vinegar, or even butter. Plus, it's packed with nutrients like vitamins A and C, iron, and calcium.

So why not try adding some marjoram to your next recipe? Not only will it add a delicious flavor, but it also has potential health benefits. It's been shown to have antioxidant, anti-inflammatory, and antimicrobial properties.

Let's get cooking! 🍳 Don't forget to share your marjoram-inspired dishes with us using the hashtag . And if you haven't tried it yet, give it a go and let us know what you think!