by Jul 16, 2021

Learn my secrets to do, be and feel your best, no matter what life throws at you. These healthy habits will boost your brainpower, improve your health, help you cultivate successful relationships and feel fulfilled in life.

“The world as we have created is a process. It cannot be changed without changing our thinking.” – Albert Einstein 

To be and do our best, we must feel our best, and for that, we must learn to balance mind, body, and soul. When these three are in alignment we feel healthy, happy, fulfilled, and able to conquer anything. If one is out of balance, the other two cannot function properly.

When you implement daily habits to nourish your mind, body, and soul, you will feel the positive results right away: better mood, enhanced cognitive skills, such as memory, focus, and clarity. We become more intentional, understanding, compassionate, and collaborative, resulting in better interactions and relationships.

We feel healthy and happy overall. No matter what is going on out there we know we can always control what’s going on here.

I, too, have my ups and downs, I don’t always feel great, I’m not always in a good mood, and my behavior is sometimes less than desirable and I do regret my behavior at times.

BUT this practice helps me get back on track quickly, be kind to myself, understand my ‘humanness’, feel comfortable in my skin, control my thoughts and feelings, correct my behavior, and feel proud of my efforts. It’s all about the process baby, it’s all about the process.


When we don’t take care of our bodies and our emotional needs, we are at much higher risk for burnout and a variety of mental health issues, including anxiety and depression, rapidly increasing our cortisol – the stress hormone – and decreasing dopamine, oxytocin, serotonin, and endorphins – the happy, feel-good hormones. We become unhappy, our bodies become ill, and our relationships (personal and professional) suffer. A chain effect starts. However, these simple, healthy habits can stop cortisol on its tracks, and produce feel-good hormones causing a cascade of positive effects and allowing us to find balance and thrive in life. Without further ado, let’s get to it, shall we?


waterglass and blueberries

The human body is composed of 50-65% water, our brain, heart, and lungs, are more than 70%! Drinking water is a simple, effective way to take care of yourself.

Dehydration affects our bodies and our brain: functions such as decision-making, coordination, and attention suffer the most.

Studies have shown that we lose a lot of water during our sleep so we must hydrate in the morning.

I start my day with a tall glass (120z) of lemon water, first thing in the morning. Then I drink at least 96oz of water daily. I know that because I refill my 32oz Hydroflask at least 3 times, daily: in the morning after my lemon water, at lunchtime, and in the afternoon.


1. Drink water first thing in the morning.

2. Use a reusable bottle with a straw – although there is no science behind it, really, my experience is that we drink more water from a straw than from a pour spout.

3. Carry that bottle everywhere you go. No, it’s not dorky, it’s healthy!

4. In the beginning, set reminders in your phone to refill your water bottle, until you are used to it.


Food is the fuel to this amazing machine that is our body. It’s that simple. The better we eat, the better we function.

What I’ve learned these years of living with food sensitivities is that some foods can create inflammation in the gut which directly affects brain performance (memory loss, fogginess, mood swings) and our health overall. Most packaged foods can cause inflammation, but for some of us, some natural whole foods can be bad as well. Find out what works for you.  

When we don’t feel good and don’t perform well, our interactions suffer as well. Cranky and moody, anyone?


1. Plan your meals for the week, when you know what you’ll eat, you eat more mindfully. I do my planning on Sundays.

2. Do all your shopping for the week in one day, I do mine on Sunday. Prepare your produce at once for easy-to-grab-and-go snacks or salads: wash, dry, cut, and store.

3. Fill 50% of your plate with veggies.

4. Always have fruit handy. Fruit is nature’s candy!


You know I would add this here, right?

Intentional breathing brings our attention to our bodies, activates our parasympathetic nervous system calming down the body, slowing down digestion and heartbeat, and increasing our ability to focus, concentrate and think effectively.

Breathwork can heal the body, mind and soul, AND stop you from saying something you might regret later on.


When you are feeling stressed out, anxious, overwhelmed, or need to focus or just be present in the moment, stop everything, close your eyes and practice mindful breathing:

Inhale for a count of 4.

Exhale for a count of 6.

Do it for 3 to 5 rounds.

  1. Get in nature.
  2. Exercise: move your body daily.
  3. Meditate.
  4. Practice daily gratitude.
  5. Volunteer.
  6. Make sleep a priority.
  7. Do something just for fun.
  8. Listen to your favorite tunes.
  9. Do a full blood panel, yearly.
  10. See your doctor for a check-up.


I strive to help people, YOU, become the best version of yourself. That’s what inspires me. My personal experience, my expertise and my incessant passion for learning allow me to bring you to the latest and most effective strategies to help you create habitual patterns that work for you.

That’s why I created a beautiful little eBook with some of my most powerful habits to help you balance mind, body, and soul to help you live a balanced, healthy, and fulfilled life.

Powerful, yet simple and easy, daily habits that you can start implementing right now and see your life change. All in one pretty package and it’s FREE.

Cheers to a healthy, balanced, and fulfilled life. No matter what.


To boost brainpower, build a healthy body, cultivate successful relationships, and have a fulfilled life.

Focusing on what matters most, let’s improve our communication and transform our interactions one conversation at a time.

 With love and gratitude,





P.S.: Oh, and feel free to share this email with anyone you think could benefit from it. It’s FREE!

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