Eat More Beta Carotene

Eat More Beta Carotene

Our bodies are so smart!


During winter, when there is less sun (therefore, less exposure to vitamin D), I have been craving extensively skin-enhancing vitamins like beta carotene.  And there is a reason why!


When we consume orange foods (carrots, yams, sweet potatoes, cantaloupe, squash, peppers, persimmons, apricots and the like), our body converts the beta carotene compounds into vitamin A (asp used topically as retinol). 

If you want a brighter and clearer complexion, natural glow and better vision – go grab an orange snack and chew on few carrots. 🍑🍑🍑🍊

How to make a raw carrot cake with few ingredients and no nuts (allergen-free recipe) 🍅🍅🍑🍌


What You Need:

• Three large carrots

• Two persimmons and few big carrots

• Few dates (if you like it sweeter)

• 1/2 ripe banana

• A cup of mulberries • A teaspoon of cacao and carob powder

• A splash of almond milk

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1) First, in a food processor gently press the mulberries (no liquid!) until they form a thick paste. Combine with the spices and the cacao.

2) Separately, blend the rest of the ingredients with the carob powder and the almond milk.

3) Let it sit in the fridge for a least an hour and enjoy with love! 💥



Bonus Salad Recipes


If you know somebody who experiences dry skin or uneven facial tone, share this post with them.

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My Transformation Story

My Transformation Story

Time to share my own transformation.

Let me begin by stating that it doesn’t come easy to share something so personal publicly but at the same time I am dedicated to be completely transparent about my own journey, and my former struggles, and to offer as much guidance as I can through my blog and coaching services (although, as a disclaimer, none of what I share with your based on my own experience should be used as a substitute to a medical advice). In addition, the mission of my platform is to show that vulnerability is the first step to healing. When we begin to perceive our low points with more compassion, and less shame, we then realize that eating disorders/body dysmorphia/ binge eating/alcoholism, imbalanced hormones, low (or extreme) libido and severe stress are just a symptom of a deeper issue…. a lack of self-love, safety and life purpose.

I strongly believe that social media can be a powerful tool for bringing more social awareness about the significant amount of young people battling eating disorders, depression and addictions. I was one of them!

 And I am a success story! 

We are never victims of our circumstances. 

We are warriors who need the extra push and courage to show up for ourselves and win our battle. 

Eating disorder and depression recovery
Share this post to your friends on IG. Let’s bring more awareness that healing is always possible

Long story short, during puberty (around my parents’ divorce) I developed body dysmorphia and disordered eating that soon escalated to depression, very low confidence, skin issues, loss of my menstrual cycle (for three years), lack of sexual drive, fear of commitment, ongoing feelings of unworthiness and “not being enough”, constant excuses not to follow my dreams, an overall dragging sense of being a victim of my past. It took me more than ten years to reach a bottom level of exhaustion, adrenal fatigue and self-fulfilled prophecies that I wasn’t worthy of love, success and happiness. While, during this whole time, still wearing the facade of “I am fine” and “I am too self-conscious to talk about it.”


The Universe Always Has Your Back….turn around and you will see it:)

Five years ago I was first exposed to the healing properties of journaling, mindful eating, dance therapy and meditation. And my whole life transformed. I started to let go of all limiting beliefs about myself, and my body. To realize that we, in fact, are not our bodies! We are all beautiful souls equally worthy and capable of attracting love, happiness and success…. just by being authentic, practicing self-love and compassion to other beings, feeding our cells with proper nutrition and distressing our mind with meditation. Recent studies in neuroscience clearly show that our mind is constantly creating entirely new pathways… You can always change your beliefs, rewrite your story, and let go of the past! Took me a couple of years to fearlessly dive within, to develop my own practice, and to confidently step in the shoes of a health, life and meditation coach. And now I am so grateful for all of those past experiences. They were a blessing which helped me see the light!

I am here to be your guide… and to show you that it can be done! You can transform your life!!!❤️

If you have questions or comments, don’t hesitate to send me an e-mail, or to schedule a free complimentary consultation.

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With Love and Care,


“Comparison Is the Thief of Joy” : How To Stop Comparing And Start Living

“Comparison Is the Thief of Joy” : How To Stop Comparing And Start Living

I chose to quote Theodore Roosevelt`s wise saying that comparison steals away our joy because it describes so accurately the effect comparison has on our emotional state of being.

When we compare ourselves to others we usually do it from a place of uncertainty, doubt and low-self esteem. The way to monitor those feelings and use comparison to our advantage is to reverse our reaction to other people’s acomplishments, success, appearance and status by looking within and releasing the beliefs that there is an actual difference between us and the people we compare ourselves to.

Because there is not. But what there is is a social construct that creates barriers and walls between people. In reality, at the offset of our biological lives we were once all innocent babies. Yet, each of us has a unique story, a unique path and a unique set of life lessons for us to learn from before attaining our goals. We don’t accidentally meet people who seem “better” or appear more “successful,” or as if they “have what we don’t.” We notice them – everywhere – around us only when we feel incomplete or less confident in our abilities, physical appearance and skills. When we feel strongly confident in ourselves, however, we begin to compare only to the best version of ourselves. And we stop worrying what other people are doing, or displaying to be doing on social media.

Before comparing to others, ask yourself: “Why does this person or situation trigger me to feel bad about myself?”; “Does comparing to them uplift me or does it bring me self-doubt?” “Do I compare myself to others because I genuinely look up to them, or because deep down I feel jealousy and envy?”

The more you compare to others the more you remain stuck in the gloomy feeling of misery, unworthiness, comparison and perpetual self-doubt. But the sooner you release the pattern of comparing yourself to other people, the quicker you begin to adopt the new belief that there is an equal share of abundance, happiness and success for all of us. And that we all have access to it. The only true competition is between you and You. Consequently, the more genuine joy and admiration you feel for people who seem to have achieved more than you, the more likely is that the Universe is going to match your vibration of happiness and self-worth, and bring you exactly what you want to achieve.

In order to be the person you want to be, however, you must act as that person.

Does the person you want to become is envious and greedy, or is it joyful, peaceful and feeling enough? When you know that you are enough, you release the need to constantly seek validation outside of yourself; you stop comparing to people who have what you want...because you realize that you already posses it within yourself.

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Nourish Your Intelligence Daily

Nourish Your Intelligence Daily

In this post I share with you my must eat brain foods 

Neurogenesis is the process by which new neurons are formed in the brain. The process is increased by mental stimulation, exercise, intermittent fasting (new blog post coming up; make sure to subscribe), foods rich in flavonoids, DHA and curcumin, and supplements such as Ginko Biloba, Folic Acid and vitamins C, D, B1, B6, B12,and Folic Acid. You may find more information here.

The foods I eat daily and recommend you to consume as well are the following:

  1. Blueberries. Different studies have shown, and continue to demonstrate, that the flavonoids found in blueberries protect brain cells from oxidative stress and inflammation. Furthermore, according to this published research (1), the regular consumption of blueberries increases the working memory, protects our vision, promote levels of a growth factor called BDNF, which enhances brain cell growth and repair, and fights oxidative stress directly, providing an important layer of additional protection for our brain. (Berries tend to be pricey so I recommend you buy them frozen in bulk.)
  2. Omega-3 rich foods (avocado, walnuts, chia seeds, hemp, flax); you may also consider supplementing with DHA. Docosahexaenoic acid is an omega-3 fatty acid that is a primary structural component of the human brain, cerebral cortex, skin, and retina. I personally prefer to obtain it through daily consumption of seeds and greens. Just one ounce (28 grams) of chia seeds (2) can meet and exceed your daily recommended intake of omega-3 fatty acids. If you are pescatarian you may also consider eating fish but, if you do so, I recommend you to consume high-quality seafood in order to avoid the absorption of Mercury from coal burning and mining of iron that can contaminate water sources. Fish ranked with the least amount of mercury is light tuna, salmon, pollockcatfish, and shrimp. Supplementing with fish oil is another possible alternative. The company I recommend is1stphorm (their fish oil is ethically resourced). The vegan/vegetarian option is linked down below.
  3. Green Tea (The theanine in green tea is showed (3) to increase levels of gamma-aminobutyric acid (GABA), serotonin, dopamine, and alpha wave activity, helping to reduce mental and physical stress and produce feelings of relaxation. Theanine may also help to prevent age-related memory decline, and has been shown to affect areas of your brain involved in attention and complex problem-solving. Furthermore, catechins in green tea could help protect you against glaucoma and other eye diseases, as research found that the compounds travel from your digestive system into the tissues of your eye.
  4. Dark Chocolate (The flavanols in cacao are a form of flavonoids, plant-based substances that have anti-inflammatory and antioxidant effect. According to studies (4), these substances display several beneficial actions on the brain. Flavanols enter the brain and induce widespread stimulation of brain perfusion. They also provoke angiogenesis, neurogenesis and changes in neuron morphology, mainly in regions involved in learning and memory Important to note that, aside of chocolate, many fruits and vegetables are also very rich in flavanols: including apples, red grapes, broccoli, cherry tomatoes, beans, kale, and onions. But a piece of dark chocolate does bring an extra boost of magic and serotonin, I agree!:) I love adding it to my desserts. )
  5. MCT Oil (As the name suggests, medium-chain triglyceride (MCT) oil contains medium-length chains of fats called triglycerides. Due to their shorter length, MCTs are easily digested and many health benefits are linked (5) to the way your body processes these fats. including quick source of energy that be used to fuel our brain. On mornings when I need extra boost of concentration, I add a teaspoon of MCT to my coffee, and it does make a difference! I’ve listed the instructions how to use it in my morning hacks article.)
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Supplements I recommend

Algae Omega-3 is a 100% Vegan DHA made from algae
New studies show low vitamin D levels may impair cognitive function. The data show that those people with lower vitamin D levels exhibited slower information-processing speed
Vitamin B12 is involved in the function and development of the brain, nerve cells, the myelin sheaths that protect nerves, and blood cells. The only vitamin derived from the soil; it is very likely that most of us need to supplement with it due to overall loss of nutritional value in today`s age produce. .
You only need a teaspoon!
You may add to smoothies, bulletproof coffee and salad dressings.

Thiamin diphosphate is cofactor for several enzymes involved in glucose metabolism whereas thiamin triphosphate has distinct properties at the neuronal membrane.
Used to support focus, memory & mental performance by increasing concentration, improving cognitive functions, and, maintaining eye health.

How To Improve Bad Mood, Lower Stress, And “Save” Your Day

How To Improve Bad Mood, Lower Stress, And “Save” Your Day

When we are stressed for having a bad day we produce too much beta waves and too much cortisol, resulting in even more stress.

By employing the techniques I share with you in this post you can significantly improve any negative situation: whether is bad mood, too much stress, disheartening news, etc.

1. Change Your Day By Changing Your Attitude

Remember the time when something happened to you early in the morning that triggered a negative emotional reaction? And it quickly stirred an avalanche of “bad” feelings and experiences throughout the whole day? I believe we all have had those. And it is not our fault for succumbing to the feelings of disappointment, embarrassment, defeat,  discomfort, stress, shame, humiliation, frustration, irritation, vexation, agitation, and the like, because this reaction is rooted in our biochemical design. 

Just by the thoughts we send to our brain that we are having a bad day, we drive even more stress to our cells and, consequently, continuing producing cortisol throughout the whole day!

In reality, there is no such thing as a “bad” or a “good day.” It is entirely our perception of our experiences that frame our reaction to events. We are not our thoughts and we are not our emotions. By practicing emotional regulation and neutrality (check out my confidence article) we gradually learn to discern how to take a step back from our experiences and observe them for what they are, and for what we think they are. 

  • Assume Positive Intent

Someone crossed you at the traffic light; gave you a condescending smirk that seemed as ridicule; didn’t reply to your e-mail, was late for a meeting, said something to you that seemed inappropriate or out of place (etc…). Use the benefit of the doubt. Assume that their actions or comments have nothing to do with you because even if they do, they still don’t. You are not responsible for other people’s thoughts and opinions of you. Furthermore, you never know if the person who triggered you to feel “bad” hasn’t just had an infuriating or distressful experience themselves (maybe their child is sick, or they lost their job, or someone said something harsh to them and now they’re taking it out on someone else). 

“Form is emptiness; emptiness is form.” (A Buddhist teaching on awareness)

  • Find The Lesson

If we perceive life as a game, where we need to learn a new skill/or a lesson in order to climb one level, negative experiences are the ideal opportunity to analyze our reactions and let go of our attachments to their meaning. 

Ask yourself: “Why does this person trigger me to feel negative?“; “Are they actually right?” (Sometimes we hear truths we don’t want to admit, and we all have an infinite capacity for constant growth and improvement. And this is an immediate positive result of a negative comment.) “If I know deep down that their words are false and don’t apply to me why do I take it so personally?; “How can I learn to be more assertive and confident?”; How can I send compassion to those who wronged me and not judge them back? ; “How can I use this experience to be more mindful to my emotional and mental health?”

2. Move Your Body

From a scientific perspective, when are stressed, the combination of increased beta waves and high cortisol lead to lack of coherence in the four lobes of our brain. And when those lobes are are not coherent, we aren’t able to think clearly. Consequently, we literally don’t behave as usual and simply “calming down” is biologically impossible.

You can, however, use the adrenaline that rises with cortisol in your advantage! Sweat it out!

Dance, boxing, jumping jacks, mountain climbers, upbeat walk. If you are at your office you can use your lunch break to get outside and refreshen your mind with a high paced jog. The sooner you get your emotions out the sooner you will calm down and reestablish hormonal homeostasis. 

3. Eat Mindfully

According to Dawson Church, in his book Mind Over Matter, “We cause chronic cortisol production by turning our attention to those factors in the environment that stress us out.”

The disruption of hormonal homeostasis resulting by stress often leads to imbalanced insulin levels and its associated cravings for the “good-feel” serotonin in the face of sugar&fat rich foods like candy, donuts, cake, etc.

None of those foods are detrimental for your health if consumed on occasion, and within reasonable quantities, but when you’re stressed, you’re literally predisposed to overeat them.

Have some fruit, protein-rich snack or water, and herbal tea instead. Take care of your mind by nourishing your body.

I really hope those techniques are useful. Let me know in the comments below and forward this post to anyone who might benefit from it.


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Oatmeal Fuel

Oatmeal Fuel

Oats are considered a staple breakfast for many people: they are easy to prepare, very filling, highly nutritious, and never boring!

Oatmeal and a smoothie

How Oats Help You Stay Satisfied


Oats not only improve blood sugar but also aid in digestion because of their high soluble and insoluble fiber content. However, some brains contain traces so please check the labels if you are not sure.

Half a cup (78 grams) of dry oats contains (1).

  • Manganese: 191% of the RDI
  • Phosphorus: 41% of the RDI
  • Magnesium: 34% of the RDI
  • Copper: 24% of the RDI
  • Iron: 20% of the RDI
  • Zinc: 20% of the RDI
  • Folate: 11% of the RDI
  • Vitamin B1 (thiamin): 39% of the RDI
  • Vitamin B5 (pantothenic acid): 10% of the RDI
  • Smaller amounts of calcium, potassium, vitamin B6 (pyridoxine) and vitamin B3 (niacin)

Here are a couple of different options. Let me know which one do you like best!

1) a cup of oats (or 1/2 cup, depending on your needs), two tablespoons of chia or flax seeds, a cup of blueberries, cinnamon, coconut milk, a dropful stevia (or monk fruit, both plant-derived sweeteners that don`t spike your insulin)
2) oats, one medium mashed banana, a tablespoon of hemp seeds, a cup of almond milk, few dates, a dash of cinnamon or nutmeg
3) oats soaked in green tea, one small chopped apple, an oz of walnuts, a teaspoon of maple syrup. You can use also almond butter!

1) oats, a tablespoon of pumpkin seeds, a teaspoon of peanut butter (or pb2), chopped celery and bell pepper, mustard and cumin
2)oats, mushrooms, cherry tomatoes (or tomato puree), nutritional yeast, black pepper, Himalayan sat
3)oats, steamed broccoli, sprinkle seasoning, olives

Another great option is overnight oats: you leave them overnight in a Manson jar and add 2 ts of chia seeds, frozen berries, sweetener of choice and almond milk. Stir well with a spoon and enjoy!

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Oats are also a delicious base for cakes. Check out my desserts category.

For convenience I use this brand. You only need boiled water and they’re ready

I love this powdered peanut butter:
its fat is abstracted and you
only get the protein value, plus the flavor
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Chia seeds are usually discounted
on Amazon if you use Prime.

Build An Unstoppable Confidence

Build An Unstoppable Confidence

Three Strategies That Will Teach You How

In this post, I guide you on how to transform old limiting beliefs, transcend them into neutrality, unconditionally accept and respect yourself, and build unstoppable confidence.  


My personal experience with the practices I share with you here not only helped me heal from chronic self-doubts but also allowed me to fully blossom in my worth as I released the sabotaging fears I carried in the past.  

And I believe you are going to be transformed as well!

Before heading to read my guidelines please take a few minutes (or more) to center yourself in a quiet place and tune to your subconscious mind. Let your intuition guide you and show you, without any judgment, where is the area in your life you need to go first: to reorganize, clean,  set in order, and move on from.

Then please evaluate where do you tend to lose your ground, lack enough assertiveness, and fall prey to your our inner critic.

I suggest you write it all down on a piece of paper and come back to it in a week to check if you are making progress. I ask you to commit to this practice for at least 21 subsequent days. You may then continue it as long as you need.

People See Us How We See Ourselves. 

Have you ever experienced mirroring people’s attitudes, insecurities, self-judgment, and disparagement? Which is really their own, but you maybe tend to perceive it as directed to you? I know I have! I used to constantly attract experiences that were “proving” to me that I was unworthy of love, happiness, and success. The memories of my past were trapped in my subconscious mind and I didn’t know how to move forward. But, no, our past doesn’t define or control us. But we are programmed to assume that it does until we realize that it doesn’t, and take action to make amends with it and move forward.

  • We are constantly affected by our thoughts. Scientists have estimated that 95% of how we mediate our self-perception is directed by and through our subconscious mind.  
  • When your mind is trapped in negative feelings and memories from your past you continue to emanate them through your present state of being.
  • We ALL are a product of our environment but we are also in control to master the way we navigate it to either “break” or “make” us stronger and better. And heal!


Take a few more minutes to reflect where do you lack enough confidence in your life.

Maybe your parents didn’t show you enough encouragement while you’re growing up?; or in high-school you experienced bullying?; or maybe your loved one(s) abandoned you?; or maybe it was you who feared commitment?; or it’s nothing from the above but you currently face too much stress and anxiety at your workplace, and are unable to cope with your apprehension and inability to stand up for yourself, and be confident amidst challenges?; or you struggle to love and accept who you are without the need of external validation of your worthiness?

It takes time to shift from the past, rebuild a positive self-perception, let go of the beliefs about yourself that hold you back, stop caring about what others think, and step confidently in your power. 

But you can do it. All you need is yourself, a journal, and a discipline to take the time to explore your journey and cultivate the skills you need to become stronger,  better, and self-knowledgable

I. Find your WHY

The first principle of building an unshakeable confidence is to establish your “why.” 

Why do you do the things that you do? Why do you dress the way that you do? Why do you avoid certain activities or chores? Why do you get offended/or elated by particular comments? Why do you tend to attract certain people? Why did you choose the profession that you practice? Why do you feel excited about certain things and/or don’t feel motivated to follow trends that seem to satisfy other people?  Or, conversely, why do you take responsibilities that are not yours to take just to please someone else/comply with social conventionality? Why do you speak, or don’t speak your truth? Why are you reading this post?              


What Is Your WHY?

In life, in your relationships, and in your career.

In order to answer those questions the most truthfully (and metaconsciously) please take a pen and let it out. You might be surprised how much gets revealed in writing, even if you’ve never received high grades on your papers in high-school or college. Because free-writing has nothing to do with creative writing although I must admit it makes it even more enjoyable if you do love writing. Regardless, journaling doesn’t need to sound elaborate, use sophisticated syntax, be proofread, or even make sense. All it takes is curiosity and eagerness to get to know yourself better.

No deep awakening happens overnight (pun intended)  and you may need weeks upon weeks (took me a couple of years) to arrive at a place where you can confidently say that you have a comprehensive knowledge of your personality and why do you act, speak and do the things that you do.  Yet, every journey has a first step, and this one begins with a daily observation of the ways you communicate, the feelings you experience, and the old beliefs that sometimes haunt you, again and again. And WHY.

Once you know clearly WHY you’re on this earth, what is it that makes you happy and why you would never be happy if you follow a path that doesn’t, confidence becomes a natural expression of how you move through life.  No one can budge you when you are rooted in your wholeness. 

As the prominent psychologist Carl Rogers said: “The Great Majority of us cannot listen; we find ourselves compelled to evaluate, because listening is too dangerous. But all it takes is courage.”

It is hard to listen to our deepest voice. Because it often says things we don’t want to know or be reminded of. All it takes is courage. And an eagerness to stipulate your why

II. Practice Neutrality

After we built the fundamentals of our confidence-house in the first segment now it is going to become easier. Once you develop the knowledge of “why” certain people affect you would know how to transcend it.  People see you as you see yourself. 

If you take it to heart when people criticize or judge you, it is because you’re, yet, not confident enough to know why you are who you are. No one is immune to harsh words and negative comments but when we know deep to our core that people’s feedback is a reflection of their reality, and not ours, we can step back and perceive their judgment with more compassion. I go into more detail on how to deal with judgment and criticism hereThe sooner you embrace your worth and be bold to take action to change the behavioral traits that hold you back, the way people see you will start to shift as well.

To fully practice neutrality we need to also step back from taking compliments too personally.  Of course, receiving words of encouragement, praise and support is a cherished aspect of our communication with our friends and amicable strangers. However, when we become reliant on external encouragement and validation of our worth we begin to entrap ourselves into a co-dependent state of conditionality. 

One can`t be confident only when there is an external reinforcement, and neither can be not confident where there is lack of such.

Practicing neutrality correlates to our state of higher consciousness. We are not just bigger than what we think or feel. We are bigger than what we know we can think or feel. In other words, we can only be in control of our environment when we disallow it to control us. 

III. Be Your Own Best Friend

At step three we are now building the roof of our confidence structure. Its bricks are self-reliance, self-motivation, and self-care

Having friends and a support group is an integral element of our optimal wellness. We are designed to form tribes, belong to a community and engage in frequent social interactions with each other. However, when it comes to building confidence, you need to enter its realms on your own. No one else can do the work for you. Even the people who love and deeply care for you. It is your own responsibility to practice discipline, learn the assignment and show up for yourself. My third practice for you to employ is inner friendship. For the next 21 days reunite to your heart and begin addressing yourself as you were your own best friend.

Would you talk down to your best friend when they experience a struggle?

Would you not comfort them when they feel pain and are discouraged?

Would you not encourage them to be back on track after they lose motivation?

We often times tend to be too harsh on ourselves and too demanding of excellence and perfection. On the other side of the spectrum, a best friend would tell you when you do need to step outside of your comfort zone and grow, and do it in a way that comes from a place of love and care, and not criticism and judgment. A best friend would listen to your fears with empathy but – at a certain point –  would also remind you that it is time for you to confront them and move on.

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To be confident doesn’t mean we shall act arrogantly or lose humility.  Just the opposite, being confident means being humble.  We don’t try to prove our worth, we know our worth. We don’t relapse into negative self-talk because we know how to detach from our fears by transcending them into neutrality; we know how to listen with compassion and let things go.

We don’t demand confirmation that we are moving forward because we are following our path, and that’s enough knowledge. We now unconditionally accept ourselves. And have unstoppable confidence that we are worthy and capable of achieving everything our heart desires.


Be blessed!

With love and care,


*If you have question or comments don’t hesitate to send me an e-mail.

I am honored to be your guide.




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