Livin' La Vida Plant Based

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Livin' La Vida Plant Based

Holistic Plant Based Nutrition Coach

01/12/2026

I buried that bitch a long time ago, and I’m not about to revive her!

Having lived through,
* diet pills
* Jenny Craig
* Weight Watchers
* Atkins
* Detox Teas
* Juice cleanses
* The Zone Diet
* The Blood Type Diet
* Slim Fast
* 1200 calories/day
And so much more, that only left me fatter and with more gut health issues than I care to recount, I can tell you with 1000% certainty that fueling for muscle and longevity is where it’s at!

Strong is my vibe 🌱💪🏽

For more tips, inspiration, and delicious plant based recipes, don’t forget to follow! Let’s ride this wellness journey together. 🤗

Mirella 🧡

01/04/2026

I had loaded potatoes for the first time in Amsterdam and have loved how easy, versatile and nutritious they are.

I like this Mexican version on purple sweet potatoes. Simply roast the potatoes and top them with this salad! It is fibre, vitamins, minerals and antioxidants on steroids

Enjoy!

Black Bean & Corn Mexican Salad

Ingredients:
1 can Black Beans
1 can of Corn
1/2 Red Pepper
1 small Red Onion
1 handful fresh Cilantro
Juice of half a Lemon/Lime
1 Tbsp of Olive Oil
Salt & Pepper to taste

Directions:
1. Finely chop red onion and place in a bowl with lemon/lime juice with a pinch of salt, let stand
2. Chop red pepper and cilantro
3. Drain and rinse beans
4. Drain corn
5. Mix all into the onion mixture and add olive oil, salt and pepper to taste

For more tips, inspiration, and delicious plant based recipes, don’t forget to follow! Let’s ride this wellness journey together. 🤗

Mirella 🧡

01/01/2026

As we officially kick 2025 out the door and welcome 2026 🥂�I just want to say THANK YOU.

Thank you for being here, for trusting me with your wellness journey, and for supporting my work by liking, commenting, sharing, and cheering me on behind the scenes. None of this exists without you—and I truly appreciate every single one of you.

My wish for you in 2026?�Less chasing quick fixes. More building real strength, energy, and longevity. 🌱💪🏽�Health that feels good now and supports the life you want long-term.

Here’s to a strong, vibrant, feel-good year ahead.
�Happy New Year! 🎉🎉🎉
Mirella 🧡

11/21/2025

Listen up, ladies! If you’re not training with weights, you’re leaving precious gains on the table. Only cardio is leaving you exhausted and jiggly.

You see, as estrogen declines during perimenopause and menopause, strength training helps stabilize hormones—reducing hot flashes, mood swings, and energy lows.

Estrogen maintains muscle fibres, especially Type II fibres that keep you strong. Lifting weights can help raise testosterone levels, promoting lean muscle growth and increased strength. Hormones such as estrogen, progesterone, testosterone, growth hormone, insulin, and cortisol influence muscle building, recovery, and fat burning. Regular resistance training helps balance estrogen and progesterone levels, enhancing energy, metabolism, and overall well-being.

Your body isn’t resisting; it’s asking for more strength. Grab those weights—your hormones will thank you!🌱💪🏽

For more tips, inspiration, and delicious plant based recipes, don’t forget to follow! Let’s ride this wellness journey together. 🤗

Mirella 🧡

10/29/2025

At sixty, I’m beyond grateful for the strong legs I once hated — the ones I wished were thin and delicate like Barbie’s. Turns out, these powerful legs carried me through every climb, every lift, every chapter… and that’s the kind of beauty I celebrate now.

As we age, powerful legs aren’t just about looking sculpted — they’re your foundation for aging like a powerhouse. Muscle in your lower body keeps your metabolism fired up, supports hormone balance, protects your bones, and boosts everyday strength!

Stop chasing smaller — start building stronger. 🌱🦵🏽

For more tips, inspiration, and delicious plant based recipes, don’t forget to follow! Let’s ride this wellness journey together. 🤗

Mirella 🧡

10/17/2025

Carbs are not the enemy, and pasta can be a part of a healthy diet; you just need to pair it with the right ingredients. This particular is high in protein - 17g per 85g of pasta - and rich in fibre, which helps to blunt blood sugar spikes.

By incorporating extra vegetables, healthy fats, and protein into the sauce, it will all go a long way to reducing the blood sugar spike you would typically experience with naked carbs.

The sauce I used here is an example of how easily you can add more veggies.

Here’s how 👇🏽

Ingredients:
1 box of Catelli pasta
1 - 2 Zucchini, spiralled -zoodles
20 Asparagus spears (woody bottoms removed)
1/4 c of veggie stock
1 large clove of garlic, minced
1 tbsp of olive oil
Salt

Directions:
1. Boil water to cook pasta.
2. Once boiling, add a tablespoon of salt to the water.
3. Add asparagus and blanch for 5 minutes.
4. Remove the asparagus from the water, cut the spear tips, and set aside.
5. Add pasta to the pot and cook according to the package directions.
6. While the pasta is cooking, add the asparagus and vegetable stock to a blender and blend until smooth.
7. Add olive oil and minced garlic to a pan and cook over medium heat.
8. Once the garlic is slightly brown, add the blended asparagus and a pinch of salt. Sauté for a few minutes.
9. Before draining the pasta, add the Zoodles to warm through and drain them all.
10. Mix all and the asparagus tips and serve 😋

For more tips, inspiration, and delicious plant based recipes, don’t forget to follow! Let’s ride this wellness journey together. 🤗

Mirella 🧡

10/08/2025

Listen up, midlife queens — if you’re strength training, managing stress, or trying to recover faster… you need to know this.

Most people are running low on magnesium, and that’s a big deal because it’s involved in over 300 biochemical reactions — including muscle repair, energy production, and hormone regulation. But here’s the kicker — not all magnesium is created equal.

🧠 Magnesium bisglycinate (aka magnesium bound to glycine) is the superior form for muscle health because:
 💪🏽It’s the most bioavailable, meaning your body actually absorbs and uses it (unlike cheaper forms like oxide or citrate that go right through you 💩).
 💪🏽It binds with glycine, an amino acid that calms your nervous system and supports deep, restorative sleep — the exact window your body uses to repair muscle tissue and build strength.
 💪🏽It reduces cramps, soreness, and post-workout tension, helping you wake up feeling strong, not stiff.
 💪🏽It helps balance cortisol and supports testosterone & estrogen regulation, crucial for recovery and muscle tone in midlife.

Pro Tip: Take it 30–60 minutes before bed — your muscles will thank you in the morning.

Recovery isn’t just about what you do in the gym — it’s what you do after. Fuel your strength. Protect your sleep. Build your muscle.

For more tips, inspiration, and delicious plant based recipes, don’t forget to follow! Let’s ride this wellness journey together. 🤗

Mirella 🧡

09/29/2025

Sixty. Stronger, healthier, and more alive than ever. 🎉✨

As I celebrate this milestone denied to many, my heart is full with gratitude and love. At 60, I’m proof that age is not the end of the story; it’s the plot twist where you step into your power.

I’m fitter than I was decades ago, fueled by plants, strength training, and a deep belief that midlife is where transformation really begins. Grateful doesn’t even begin to cover it—thankful for my resilient body, which has carried me this far, and blessed for all the love from my beautiful family and friends that I get to share this life with!

If you’ve ever thought it’s “too late” for you… Let me be living proof that it’s never too late to rewrite your story.

Here’s to the next chapter—stronger, bolder, and unapologetically vibrant. 🌱💪🏽

Mirella 🧡

08/29/2025

✨ It was such a joy to join Dr. Cindy on her podcast Positively Altered! ✨

In Episode 47, we get real about all the myths around plant-based eating—like where to get your protein, why fiber is your best friend, and how vegan food is anything but boring. 🌱💪

I also share my own journey through digestive struggles and hormonal changes, and how plant-based living helped me reset my health, energy, and balance.

This conversation isn’t about fads or restriction—it’s about feeling good in your own skin, especially for women navigating their 40s and beyond. 💃✨

🎧 Tune in here: https://podcasts.apple.com/us/podcast/episode-47-busting-myths-about-plant-based-nutrition/id1773804535?i=1000723992743

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