Mariateofilohealth

Mariateofilohealth Health and Wellness Coach

Yesterday was Julia Child’s birthday — the queen of joyful cooking. Her pots sit in the Smithsonian in Washington, D.C.,...
08/16/2026

Yesterday was Julia Child’s birthday — the queen of joyful cooking. Her pots sit in the Smithsonian in Washington, D.C., part of a beautiful exhibit that still seems to echo her laughter. She taught us that the kitchen is a safe place to explore, to fail, to try again — and to laugh at the burnt dishes along the way, because they were always so very her.

Cooking isn’t perfection. It’s presence. And Julia will always be a role model for me.

Kind is choosing to nourish your body with fresh vegetables and fruits.Your health begins the moment you choose foods th...
08/14/2026

Kind is choosing to nourish your body with fresh vegetables and fruits.
Your health begins the moment you choose foods that truly support you.
Fiber is one of the greatest gifts you can offer your gut microbes — a daily act of care.

With every bite, you have the capacity to regenerate the lining of your gut and strengthen both body and mind.

Chic is using food as prevention.
Cook more often. Slow down enough to choose what you put into your body.
These small rituals pay off — in energy, clarity, resilience, and joy.

08/07/2026

Happy Birthday to my beautiful daughter.
21 looks beautiful on you.
Grateful for your life, your joy, and every adventure we’ve shared so far.
We love you so much and couldn’t be prouder.
Here’s to the next chapter — brighter, bolder, and full of magic.

08/01/2026

Books & Bites! 📚🌿

A book club becomes a kind of sanctuary — a table where stories nourish the mind and food nourishes the body. Yesterday’s gathering felt like a reminder that community, creativity, and delicious ingredients are powerful medicine.

On the menu: crisp salmon bites, a creamy potato salad with Dijon dressing, nitrate greens with grilled peaches and fresh figs with pistachio, golden empanadas, a silky leek & Gruyère quiche, and bowls of fresh fruit that tasted like sunshine.

We paired this feast with The Correspondent by Virginia Evans — a novel that explores connection, truth‑seeking, and the quiet courage it takes to witness the world with an open heart. It’s the kind of story that lingers, the kind that makes conversation flow effortlessly around the table.

Food, friends, and a book that stirs something real — this is mental health in motion, a ritual of nourishment for the whole self.

07/29/2026

Cauliflower curry with chickpeas 🌱🧅🌿
Quick method (10 minutes hands‑on)

1. Sauté onion, and ginger until fragrant. You can also add garlic I used one tablespoon of fresh ginger 🫚
2. Add curry powder (or turmeric + cumin) and bloom it. I used one tablespoon of a mild curry and 1/2 tablespoon of turmeric, salt and pepper to taste.
3. Pour in coconut milk + a splash of broth.
4. Add the cut cauliflower florets, you can also use a pre‑cut or frozen cauliflower straight in — no chopping, if you are short of time
5. Simmer until tender.
6. I added a can of chickpeas for plant protein
6. Finish with lime and cilantro, micro greens, spinach or kale.🥬

Cooking is one of the most human things we do — a daily ritual that quietly shapes our health, our relationships, and ou...
07/23/2026

Cooking is one of the most human things we do — a daily ritual that quietly shapes our health, our relationships, and our sense of pleasure. At its core, we cook because it’s a doorway: into nourishment, into connection, into creativity, into presence.

Let me invite you into a reflection:

🌿What part of you shows up when you cook?
🌿What do you crave beyond food?
🌿What intention do you bring to the kitchen?
🌿What memories live in your flavors?
🌿What shifts for you when you cook mindfully?
🌿What kind of nourishment are you truly seeking?

Dinner al fresco 😎 Enjoy this barbecue season with foods that support your health.I love plant forward dietary pattern, ...
06/30/2026

Dinner al fresco 😎
Enjoy this barbecue season with foods that support your health.
I love plant forward dietary pattern, meats, poultry are never the center of the meal but they make just a small part. Let’s say about 2 ounces. Instead vegetables , fruits, grains definitely make the center stage.
This meal was shared last night by the pool wit lovely friends making it even more delicious.
Chicken kabobs marinated in mustard, lemon and herbs de Provence, Marrocan couscous with apricots, mix green salad, with cherry tomatoes, kirby cucumbers, mozzarella, oregano and a pesto dressing. To drink just a reb ruby juice and Pelegrino with lots of lime and mint.
What do you think? Would you add this meal to your summer?

🌿 A Simple, Nourishing Breakfast IdeaStarting the day with a bowl like this feels grounding and energizing all at once.C...
06/24/2026

🌿 A Simple, Nourishing Breakfast Idea

Starting the day with a bowl like this feels grounding and energizing all at once.
Creamy Greek yogurt topped with crunchy granola, walnuts, cashews, finished with a colorful mix of raspberries, kiwi, and blueberries — it’s a beautiful balance of protein, healthy fats, fiber, and antioxidants.

You can easily make this vegan by swapping the Greek yogurt for your favorite plant‑based alternative. The possibilities truly are endless. Add a spoonful of nut butter for extra protein, sprinkle in chia seeds or pumpkin seeds for minerals and omega‑3s, or play with seasonal fruits to keep things fresh and fun.

As for me, I’d go for a base of thick yogurt with berries, toasted nuts, and a touch of almond butter — simple, satisfying, and packed with nourishment.

1/2 cup of Greek yogurt on each bowl
1 tablespoon of granola
1 tablespoon of walnuts and cashews
Raspberries, blueberries and kiwi

What would your bowl look like today?

06/10/2026

Let food be nourishment, connection, and possibility!
I’ve been in Brazil for two weeks, eating the most delicious foods and reconnecting with so many of my roots.
I grew up on rice and beans — and I still love it.

Rice and beans together form a complete protein, and they’re absolutely delicious. Adding kale, fruits, and vegetables makes the dish colorful, vibrant, and full of minerals, vitamins, and antioxidants.

I love researching new recipes, honoring different cuisines, and taking the time to learn something new every single day.

What about you — what is your relationship with food? How important is it for you to nourish your body?

05/12/2026

Roasted Cauliflower 🌿
How might incorporating a versatile vegetable like cauliflower open up new possibilities for nourishing meals in your week?
🥦Nutritional Benefits:
Cauliflower is a nutrient‑dense, anti‑inflammatory, gut‑supportive cruciferous vegetable rich in fiber, vitamin C, vitamin K, folate, choline, and powerful antioxidants like sulforaphane. These compounds support digestion, immunity, liver function, bone health, and may help lower the risk of chronic disease.

Recipe:
🥦 Ingredients (serves 3–4)

• 1 medium cauliflower, cut into florets
• 2–3 tbsp olive oil
• Salt + pepper
• 1 tsp sumac (plus more to finish)
• Optional: ½ tsp cumin or smoked paprika

Tahini Sauce 🫙

• ¼ cup tahini
• 1 small garlic clove, grated
• Juice of ½–1 lemon
• 2–4 tbsp cold water (to thin)
• Pinch of salt
• Optional: 1 tsp maple syrup for balance

🔥 Method

1. Roast the cauliflower

• Heat oven to 425°F.
• Toss florets with olive oil, salt, pepper, and sumac and coat the cauliflowers with the tahini sauce
• Spread on a sheet pan and roast 25–30 minutes, flipping once, until edges are caramelized.

How to make the tahini sauce 🫙

• Whisk tahini, garlic, lemon juice, and salt.
• Add cold water gradually until creamy and pourable.

3. Assemble

• Transfer hot cauliflower to a platter.
• Drizzle generously with tahini sauce.
• Finish with more sumac, a drizzle of olive oil, and fresh herbs (parsley, mint, or cilantro).

Enjoy 😊🥦🥦

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