Alkalizing Savory Smoothie

Alkalizing Savory Smoothie

If you are recovering from an injury/surgery/flu/hangover/or a physical exhaustion of any kind you need to replenish yourself with this high alkaline smoothie! 🍏🍏🥝🍋

It is quite savory but you can always add sweet fruit like a banana or a pear.


  • lettuce (rich in vitamin A, C, E, K)
  • celery (proven to aid digestion and balance the sodium-potassium ratio in your body)
  • cranberries (boost the immune system and prevent urinary tract infection; also a natural diuretic)
  • a dash of turmeric (very anti-inflammatory)
  • a teaspoon of moringa powder (fights free radicals and supports brain health)
  • a tablespoon of hemp seeds (rich in protein and essential fatty acids)

I blended it with a 1/2 cup of strawberry kombucha: for flavor and probiotics!


Let food be thy medicine!

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How To Create Your Best Year

How To Create Your Best Year

The sad reality is not that fewer people achieve their resolutions that those who don’t; the sad reality is most people don’t even try!

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We are approaching the last calendar month of 2018 and right now is the best time to reflect on our accomplishments from the past year and set the goals we want to keep pursuing from January: in order to fully master their ultimate potential for success and reap the seeds of their fertilization.

Having a successful year requires a commitment, active engagement, cohesive planning, and a hard rock motivation!

No one can make your life successful for you… and no one is responsible if you don’t take action and ownership: not your parents, not your spouse, not your boss, not your upbringing, or your financial situation.

It is only up to us to dig into our minds and pull out the one Idea that will make us wake up every day with a purpose and joy. Ask your heart: “What do I want?”

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Often, the answer ties to “time:” more time for yourself; more time for your family; more time to travel; more time to explore your passions? No, we don’t need more time for the things we love. We need less time for the things we don’t. 

Choose what you truly, truly love doing and pursue it full heartedly. Success is just a natural outcome of hard work and passion for making a difference with your gifts.

Everything comes in a place when we are in an alignment with our soul purpose. When you have an Idea what you want in life, you start to become patient with your current circumstances… because you become aware that nothing is inalterable. 

Of course, it is not wise to suddenly quit your job and start traveling the world, if you haven’t saved enough money for it…But it is a matter of attitude, discipline and preparation!

Once you have a plan for the things you want to achieve that bring you ultimate joy, you start showing up for the commitments you currently have with a different mindset: you start controlling your environment and not let it control you!

Statistics repeatedly remind us that the percentage of the world population that keeps their new year`s resolutions after their initial enthusiasm is, not surprisingly, quite low. The January craze is so short-lived because it doesn`t include a solid foundation that can continue creating the framework of the intended goal once the “new year” motivation has subsided. 
Creating a clear vision for the upcoming 365 days requires time for contemplation and a designated plan with a strategic structure for its execution. The reason why so many people report failing to keep their spontaneous (and heavily Media influenced) new year’s resolutions is because they create them on an impulse that tends to be void of deep cohesive mind, body&soul connectivity to making it happen.

Nothing can deteriorates you from your path if you keep moving forward toward its success. It may take longer than intended but usually this gets divinely compensated by the added opportunities for growth we encounter by coping with the setbacks. As with everything, your mindset is in command to how it perceives experiences. There are no “good” or “bad” experiences, after all. Our subconscious mind declares them as such.


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Hope you now feel inspired to write down all of your goals for next year in your journal/or on your phone and visualize what (changes) must be done on your part to make it happen.
No more time to wait. Let’s make this new year our time to be happy and love freely: ourselves, our friends, our partners, and those we meet. #2019D

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Holiday Special: Raw Pecan Cake

Holiday Special: Raw Pecan Cake

Marry Christmas! What a wonderful occasion to prepare something special and delicious!

As you know, I am a firm believer that we are what we eat. This recipe is special because it consists of winter fruit (cranberries), dried fruit (raisins and prunes) and seeds (flax and pumpkin) that symbolize fertility and the celebration of the upcoming “ripe” and warmer season.

Pumpkin seeds are very high in Magnesium, high in fiber and protein, and give a wonderful nutty flavor to the texture of the dessert.

That recipe requires to leave the dessert in the fridge for a minimum of 6 hours (ideally, 24); but, rather than that, is takes less than 30 minutes to prepare! You only need a blender!


A bowl of buckwheat (about 3 cups dry)

A 1/2 cup of raisins

A 1/2 cup of pumpkin seeds

2 tablespoons of flax seeds

A teaspoon of coconut oil

A 1/2 cup of raw oats

A cup of dried prunes

2 cups of raw cranberries

2 tablespoons of cacao powder

A 1/2 cup of almond milk

A 1/2 cup of warm green tea

3 ripe bananas

A dash of cinnamon and nutmeg

A dash of Himalayan salt


First, soak the buckwheat in a big bowl with hot water and some warm green tea (just to cover it, without adding too much liquid). I also add ratings and cinnamon and let it sit for about an hour.

After that, place the buckwheat in your desired plate and add some salt (*optional). I recommend you first layering a teaspoon of melted coconut oil to prevent the texture from sticking.

Now it`s time to make the cranberry sauce!

Step I
Step II

In a blender, add your cranberries, almond milk, flax seeds (your binder!), dried prunes, nutmeg and cacao. Blend, by pulsing, so it gets creamy. Pour it on top of the buckwheat and cover with dried oats and pumpkin seeds.

If you like this recipe so far, check out my other desserts!

homemade granula
Tip* You can always convert this recipe to a homemade granola by skipping the last layer; baking it; letting cool and slicing it to tiny pieces you can grab with you on the go!

Finally, the chocolate sauce!

Very easy! Just add the bananas to what has been left in your blender from the cranberry sauce; add a splash of water; blend…and pour on top! Tastes amazing!

Give this post a “like” if you liked it; and come say `hi` on my IG:)
Let it sit in your fridge for a minimum of 6 hours and share it with your family: it makes a nutritious, filling breakfast!
Marry Christmas! If you are interested in my tips how to have a more mindful holiday celebration – go see my previous post.

~ Ana-Maria

Have A More Mindful Holiday in 5 Steps

Have A More Mindful Holiday in 5 Steps

Christmas (in a non-theological meaning) celebrates the rise of the longer days following the Winter Solstice. It’s a universal holiday that is meant to bring people together, regardless of their religious beliefs. 

Every year, we meet together to celebrate the return of the Sun, and to prepare for the upcoming calendar year.

Here are my tips for having a more mindful holiday.

    1. Make an effort to engage with your relatives even if you don`t feel close.
    2. Focus on their stories instead of talking first. Using empathy is a precursory to avoiding unnecessary arguments.
    3. Congratulate them on their achievements, or encourage them if they are trying out something new. 
    4. Instead of being a passive guest who just shows up at the door, says ‘hello’, tastes the food, and leaves – bring something you’ve made yourself, or ask how can you contribute to the celebration.
    5. Instead of choosing generic gift cards, pick something that would make the recipient of the gift feel seen and appreciated. 

The most precious gifts we can give each other are our undivided attention, appreciation, and attentiveness.

Let me know if any of those suggestions resonated with you, and if you have anything else to add to the list.

Marry Christmas! 🍃🍎🍇🍷

If you don’t want to make for a dessert – check out my delicious cranberry mousse.

~ Ana-Maria

What Is Dance Fit Ideas

What Is Dance Fit Ideas

What is your passion?

That one thing that always comes back to you, inspires you to take action and helps you be in harmony with your inner balance and higher self?


I’ve always loved to dance, since I was four-five years old. Nevertheless, dancing, for me, is more than the activity of moving your body to (or even without) music. It’s our inner rhythm, our compass, our most natural self-expression. And it’s in all of us. Everybody is designed to move freely and be in balance with their body. 

It is unnatural to be static, sedentary and in a misalignment to our somatic intelligence and mind&body connection. The way we feel about ourselves is imprinted in our posture, poise and grace. For all genders. When one feels confident and connected to their emotions, their body directly synthesizes that cellular information and displays it through their movement.

When I started my wellness blog, I hesitated to share my story. I wasn`t sure If I should be that vulnerable online with so many people who don`t know me, and even more challenging, with those who do!

I realized, however, that my own transformational story is the very reason I “heard” and followed my calling to become a motivational speaker, writer, wellness blogger, and – as of now – a health coach. In addition, the mission of my platform is to show that vulnerability is the first critical step toward healing.

As Peter Nivio Zarlenga said, “To come to be you, you must have a vision of Being, a Dream, a Purpose, and a Principle. You will become what your vision is.” 

During my undergraduate studies at the University of Washington (from where I graduated in 2018, with a double major and honors in dance), I was first exposed to the healing properties of dance therapy, mindful eating, meditation and the practice of journaling to metacognition-enhancing prompts.

Gradually, yet steadily, my whole life transformed! I built strong confidence in myself; learned how to listen to my intuition; gained the courage to become an entrepreneur, and (most importantly) followed my passion to create a spiritual business that weaves my intrapersonal and interpersonal skills (based on my degree in International Studies and previous educational experience in Cross-Cultural Communications and Sociology), and my love for dance and mindful living.

Finally, the spiral has come to a completion and I have the privilege to create a platform that serves to encourage and inspire all of you to say “YES” to your dreams, your needs and desires.

As Joseph Campbell wisely: “The cave you fear to enter holds the treasure you seek”.

Dancer in a split
“Nothing is more powerful than an idea whose time has come.” — Victor Hugo

The reason I named my brand Dance Fit Ideas is because dance symbolizes my passion for helping people be more connected to their emotional, mental and physical health.  Fitness is more than an aesthetic value. In fact, it begins with our intention to be fit, in the very idea to change, become better and feel more aligned to who we are, and who we can become once we become truly connected to our ultimate potential.

If you are looking for ways to become more empowered, more confident, more loving, more giving, more centered, more grounded, more appreciated and more successful – in all areas of your life, subscribe to my blog to receive weekly motivation and resources how to achieve all of your fitness and wellness goals.

And if you need more assistance, please consider the coaching programs that I offer.

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~ With Love and Care,


How To Use The Ho’oponopono Meditation: For Forgiveness And Emotional Healing

How To Use The Ho’oponopono Meditation: For Forgiveness And Emotional Healing

Acceptance, Forgiveness, Gratitude, Love 

The Hawaiian word ho‘oponopono  derives from ho‘o (“to make”) and pono (“right”).  As you can see,  the word “pono” is repeated twice: to accentuate the dual action and effect of finding true closure: with oneself and the word. The ancient practice includes the repetition of four sentences : 

I love you! I am sorry! Please Forgive Me! Thank You!  

 It is incredible how powerful those four sentences can be. 

And how healing.

The Purpose And Method Of That Meditation 

Essentially, the ho‘oponopono chant is used to help us cut cords with the past, and transform and improve our current and future relationships. It is impossible to break free from the past if we don’t first heal from it.  Because until we do, we will keep attracting the same situations or people who would trigger similar (or even identical)  old fears, insecurities or still unredeemed traumatic experiences from our past (even memories that date back to when we were just born!). 

In order to cut cords (energetically) with people who have hurt us (including us) we need to be in a present state of forgiveness and love. SayingI am sorry to yourself (or a person you have wronged in the past) is, I find,  the most noble, humbling and liberating feeling.

Repentance/Acceptance Of Self

Even though the practice is navigated primarily to heal our relationship with other people, I have also been using it internally: addressing my own body with this potent feeling of repentance and compassion for all the times when I have mistreated it. Apologizing for all the years when I have not loved it; disregarded it; judged it; abused it; or simply didn’t honor its needs and wants. 

Accordingly, saying that we are sorry means more than an apology. It is a statement of self-acceptance. What has happened already IS and, as such, is already  imprinted in our memory. And we can`t change it. But we can alternate our reaction to it! By doing that we will gradually minimize (and even erase) its residue in our cellular cognition.  And heal.

Place your hand on your heart center and breathe into it…know that you can always move on. Our body is designed to heal and restore to its optimal health and emotional equilibrium. But, first, we need to clean it from the viruses of the past that have tried to invade our homeostasis with their harsh tongue and judgment


Forgiving ourselves is not less difficult than forgiving someone else. It may even be harder… Often, we are own harshest critic.  Saying that we forgive ourselves (and everybody who has hurt us) is the enlightened path that exits the vicious spiral of vengeance, victimization and on-going accusations. Forgive and forget. Allow your body to address its pains; listen attentively…and then let go. Whoever mistreated you (whether it was You, your parents, your spouse, co-worker, or a complete stranger)…it is now gone.

You have forgiven them. *

(*You need to be patient with the process and come to this practice regularly until you are completely healed and restored) 


From a law of attraction point of you, we are all energy. And in order to change our reality and to attract the kind of relationships/or circumstances we want,  to thrive and excel in every area of our life, we need to already be in a state of gratitude for having it.  And if your body (and mind) still holds on past judgment and self-actualization that is negative, you can`t possibly move forward, without carrying the same habitual patterns and emotional baggage. 

Saying “Thank You” to yourself (or the person/people/events) you are thinking of immediately creates space for you to surround your being with more positive emotions, experiences and overall healthier self-esteem. Because we all deserve (and are capable) to create the kind of life that makes us happy.


The most blissful sentence. And it`s a pity we often times tend to search it outside of ourselves.  Because no one can truly love us, if we don`t already love ourselves: just the way that we are, with all our imperfections and areas for improvement. Saying that you love, love, love yourself is the foundation of releasing all old limitations and blockages from giving and receiving love from others. 

Now please take a moment to close your eyes, tune in and repeat those sentences with focus, intention and unconditional acceptance, forgiveness, love and gratitude.

From my heart to yours,


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Repeat to yourself every time when you are reminded of a negative experience or past trauma.

If you like this article please share with those you know who will benefit from using it.

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If it is easier, listen to this meditation first to get into the habit of repeating to yourself. 

Now I Pass It Onto You. 

How To Deal With Criticism And Avoid Judgment

How To Deal With Criticism And Avoid Judgment

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Those words of eternal wisdom are credited to Aristotle who spent his lifetime pondering upon the variables that can create a better structure for a thriving society. One of the postulates for a harmonious life, according to his teachings, is one`s conscious liberation from dependence on other people’ thoughts and opinions.

Criticism and judgment are usually co-dependent. When we get criticized we tend to judge back and get defensive. Conversely, when criticizing others (in a non-constructive manner) we project our own inner judgment and insecurities. 

We are going to receive criticism no matter what we do, or not do.

The only leverage we have to disallow it to affect us is our own self-perception. The way we see ourselves is mediated through the energy we project to others. If we have healthy self-esteem and empathy for the people who don’t agree with us this gets emanated through our body language and poise.  But if we lack the confidence to stand up for our choices and decisions we start to become fickle and too prone for self-doubt and uncertainty.  Ironically, when we meet criticism with defensiveness and reciprocal judgment we are mirroring the same energetic frequency we are trying to avoid.

Ultimately, it is our ego that simulates the fear of separation from the collective consciousness. Therefore, what you think of yourself is vibrating in the energy you project to others. If you are confident in your skin and firm in your actions you start to attract more people who support you on your path than those who don`t.  Others` judgment and criticism is a reflection of their own struggles and insecurities. Judgment in itself clouds compassion (for ourselves and for others) and creates a false separation between the ego and the compassion of our heart center.


We often judge what we don’t understand.
We often judge those who have judged us for judging them.
We often judge ourselves for holding judgments around our insecurities.
We often judge situations that test our patience.
We often judge those who are exactly like us.

We can’t stop judgment from entering our minds but we can monitor and align it to a place of understanding, tolerance, and respect for the others` point of view. Even in the situations where their opinion is exhibited through a lens of harsh criticism or unjustified scorn and denigration. Because it has nothing to do with us. *Unless it is well-meant advice constructively pointing to areas of our life that we can/and should improve.  

Knowing your truth and purpose will not prevent criticism from coming, but will shield you from absorbing it. Living life from a place of love and harmony creates the space we all need to honor our truth and not judge back those who don’t share it.




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