Hola ,

How's it going familia? It's finally Spring and I'm definitely looking forward to warmer weather. Here in Buffalo we had a crazy April 1st. In the morning we had sunny 60 degree weather, with thunderstorms in the afternoon bringing the temperature back down to the 40's. An April fools joke for sure! I can hear mother nature now: "Spring is here! Just kidding! April fools!" LOL

Anyways, with Spring (ish) in the air, I'm looking forward to doing some Spring cleaning, outdoor walks with the cool breeze, gardening, and most importantly, using my grill. I'll also be preparing to take a huge step in my business. Can you guess what it is?

I'm also going through a major lifestyle change. After some health challenges this past year, I've decided to roll up my sleeves, walk the walk, and listen to my own advise as a Holistic Health Coach.

Here are some of the healthy lifestyle steps I am taking:

Step #1 - Focus on spirituality, being in alignment and doing what feels good for me.

Step #2 - Start slow and introduce one change / habit at a time.

Step #3 - Move more. Whether it's yoga or dance (my two favorites), make time and schedule to move 3x per week.

Step #4 - Focus on whole foods and vegetables.

Step #5 - Don't take life to seriously, and make sure to enjoy every step of the way with grace and appreciation.

Another thing I've been doing is planning and prepping my meals. That way it's easier to stay on track, but also free up time during the rest of the week.

Here are some of the things I've been doing:

• Take some time on Sunday to plan my meals and go shopping.
• Typically I see what I have on hand first, then I get ideas from blogs and cookbooks.
• Choose my breakfast and lunch options, as well as plan the dinners for the rest of the week.
• Then I make a grocery list and go shopping for the items I need.
• I make sure that all my meals are well balanced with a mixture of whole grains, plenty of vegetables and fruits, and various sources of protein (a combination of plant based and high quality meats).

If you'd like to see an example of this, Download my re-designed digital cookbook. It’s my 7 day meal plan based on my Whole30 experience as a Latina Holistic Health & Nutrition Coach (aka Nutrition Dork). The eBook includes a 7 day meal plan, including breakfast and lunch ideas, plus 7 full dinner recipes.

Check it out here!

SPECIAL SALE!!!

If you've been waiting to stock up on our SOFRITO, well now is your chance!

I'll call this sale the "Whoops SALE". Why?

I received a batch of Large Sofrito with misaligned labels. While it's not a big deal, I don't like to ship anything that doesn't meet my high standards. Due to that, I have 96 jars up for grabs, and YOU get first dibs!!

Click on this link and use discount code: WHOOPS to get 50% off the large sofrito.

Act quick because these WILL sell out fast. Posting publicly on Tuesday!

Check out on our new blog post!

Rice has gotten a bad reputation over the years. In this blog post, I’ll spill the beans (pun intended) and share all the facts you need to know about rice. That way, you can decide which one is best for you!

Brown rice, white rice, yellow rice… jasmine rice, basmati rice, wild rice? So many options, but which rice is healthy or healthier? Which rice will give the best health benefits and nutrition? Should rice be consumed when having health conditions like diabetes, high cholesterol, etc?

Continue reading on the blog...

Health Benefits of Rice +Recipe: Rice & Beans

Read the blog here!

Tasty Thursday’s is coming back!

We have an amazing and FUNNY episode coming up this Thursday, April 6! You've seen my guest before as my ABUELA. Do you remember that video? I still LOL every time I see it. Check it out here.

Well my friend Winnifer is coming back and teaching us how to make a Dominican favorite... 3 golpes! You won't want to miss this episode! It will be streamed LIVE at 7pm EST on both Facebook and Instagram.

SAVE the DATE! Thursday, April 6 at 7pm EST.

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Thanks for taking the time to connect with me. I’m so excited for all that we’ve got going in this month. 

As always, our promise to you is that we do not spam or send an unnecessary amount of emails. 

If at any moment, it's not working out for you, no hard feelings! Just unsubscribe below. We'll always be here if you change your mind. :)

I appreciate you! 

Wishing you much love, health, and happiness,

Mayra Luz Colón

Founder of Nutrition Dork LLC & Healthy Rican

Author of Healthy Rican: Put the Latin Spice in your Healthy Life!