Eating Empowered with Mercedes

How cool would it be to have these at your fingertips…

💥Pantry refresh and health coaching deep dive
💥A revenue-first marketing plan
💥Planners, goal setting journals, and book bundles
💥Courses and programs focused on giving YOU more energy and confidence

Ready for the good news?

It would be REAL cool. And you can have it all. For FREE.

My friend has done the hard work for you and has curated 20+ resources in lifestyle & wellness, nutrition, movement, and even business to bring you valuable resources straight to your doorstep (err, inbox)...

All you have to do is sign up and you get instant access. Don’t forget to check out my offer 1:1 Pantry Refresh too!

Comment WHOLE to get access

You are remarkable! Let me remind you today! Happy International Women’s Day!!!

On April 5th, I will be hosting a workshop, want to join me. DM me or follow the link in Bio.

🌟 Ladies, it’s time to embrace the power of self-promotion and confidence! This Women’s History Month, I’m excited to invite you to my Office Hours where we’ll delve into the art of celebrating YOU! 🌈

Too often, we underestimate our achievements and shy away from sharing our light. But here’s the truth: you have every right to shine! ✨ Whether it’s in your career, personal life, or wellness journey, recognizing your worth is essential. Together, we will explore practical tips and strategies to build your self-promotional muscle, helping you to articulate your value with confidence and grace.

Let’s create a community of empowered women who uplift each other! 💪💖 By sharing our stories, we can inspire one another and celebrate all that we’ve accomplished. Remember, self-promotion isn’t bragging; it’s about owning your narrative and inspiring others with your journey.

So mark your calendars and get ready to transform the way you see yourself and the way others see you! I can’t wait to connect with you all. Let’s make this a month of growth, empowerment, and unstoppable confidence! 🌻

Join me and comment WHM to register.

When the world around us seems to be buzzing with sickness, it’s essential to turn our focus inward and prioritize our health. 🌱

Taking that time to nourish our bodies can make all the difference! This past weekend, I whipped up a comforting bowl of hearty chicken soup filled with wholesome ingredients like broccoli, rice noodles, and a sprinkle of fresh cilantro and scallions. It’s a simple yet effective way to fuel my body with the nutrients it craves. 🍲✨

Let’s remember that our health is our greatest wealth. When you feel under the weather, it’s your body’s way of asking for some TLC. Whether it’s a warm bowl of soup, a calming herbal tea, or some extra sleep, listen to what your body is telling you. You have the power to choose what makes you feel better! 💪💚

What’s your go-to remedy when you’re not feeling your best? Share your favorite comfort food or wellness tip in the comments! Let’s support each other in this journey toward better health! Together, we can build a community focused on wellness and resilience.

✨Amigas, Join Our Sacred Cacao Circle ✨

Connect with your ancestral roots through the healing power of ceremonial cacao. This ancient medicine has been used by our ancestors for centuries to open hearts, build community, and deepen spiritual connections.

🌺 What to Expect:
• A sacred space to share, heal, and grow together
• Traditional cacao ceremony guided with respect and intention
• Deep connection with other powerful Latinas
• Guided meditation and heart-opening practices
• Space for authentic conversation and sisterhood

📅 1/25
⏰ 11am
📍 Balance Arts Wellness Center, NYC

Investment: $22
Limited to 10 amigas to maintain an intimate space

This ceremony honors our indigenous roots and the sacred tradition of cacao, known as the food of the gods. Come experience the magic that happens when women gather in circle.

DM or Comment Cacao and I’ll send you the link to RSVP. 💗💗

Something to read 2025

Caroline Chambers | Substack Author of the NYT bestselling cookbook + Substack "What To Cook When You Don't Feel Like Cooking". I create delicious recipes with as few dishes, ingredients, and little fuss as possible.

Warming up with some bourbon.

Didn’t have high expectations but had a lovely time and had some holiday shopping to do. Post-popup looking for a shop to buy the bottles of reserve. Passed the TiKTok pop-up van what a line!

No luck but had some yummy bites at Casa Mono. Pan de Tomato, Oxtail and Foie Gras were divine. I would say it was a perfect Saturday afternoon.

Still have some holiday shopping to do. 🤷🏻‍♀️

When you enjoy food all year round you really appreciate good food. A bit of behind the scene of making tahini roasted cauliflower. My client enjoys cauliflower throughout the year prepared different ways.

Share your favorite way to enjoy cauliflower in the comments?

If you’re struggling with kitchen confidence, it’s time to get real about what’s holding you back.

You’re not alone! Many of us struggle with kitchen confidence, but the good news is that it’s never too late to turn that around. Embrace the fact that cooking is a skill that can be developed, just like any other! 🥦✨

Start by identifying what fears or misconceptions you have about cooking. Are you worried about making mistakes? Remember that every chef started as a beginner! Making mistakes is part of the journey, and each one teaches you something valuable. 🎉 Instead of seeing these moments as failures, view them as opportunities to grow and improve.

Set small, achievable goals for yourself. Whether it’s trying a new recipe each week or mastering a simple technique, celebrate every step you take towards building your kitchen confidence. And don’t hesitate to explore! Experiment with different ingredients and flavors; you might just discover a new favorite dish.

Let’s ignite that passion for cooking! Book a call with me to set up a cooking class or find a way to work with me. Comment CALL and let’s chat! You’ve got this! 💪🥘

Did you eat today?

✨ Nourishing our bodies is not just about the food we eat, but also the mindset we cultivate around it! This past week, I had the incredible opportunity to connect with so many amazing individuals at an employee health fair. It filled my heart with joy to share insights on nutrition and offer practical resources like menus and tips on how to build a better bowl. 🥗

We dove deep into topics like meal planning, cooking for one, and the power of frozen veggies. Who knew that your freezer could be such a mighty tool in your culinary arsenal? ❄️

By rethinking our approach to food, we can empower ourselves to make healthier choices that nourish not just our bodies, but our souls too.

Food is more than sustenance; it’s a source of joy, creativity, and connection. I encourage each of you to explore the kitchen, experiment with ingredients, and embrace the beauty of wholesome meals! Let’s make food a celebration of health and happiness! 🌟

Ready to transform your relationship with food? Let’s chat! DM me to set up a free 15 minute chat. Comment below with your favorite meal or any questions you have about nutrition! I can’t wait to hear from you!

Hola amigas🌟 Are you ready to nourish your body and spirit?

Next week, we’re diving into the wonderful world of the Three Sisters—corn, beans, and squash! These incredible plants not only tell a story of sustainability and harmony, but they also pack a powerful nutritional punch. Together, they create a complete protein and provide an abundance of vitamins, minerals, and fiber.

Join Jen and I for a fun cookalong where we’ll whip up delicious, healthy meals using these vibrant ingredients. Whether you’re a seasoned chef or just starting your culinary journey, this is the perfect opportunity to learn new recipes, share tips, and connect with our communities. Let’s celebrate the power of community and the joy of cooking together! 💚✨

Remember, food is more than just nourishment; it’s an experience that brings us together. So, gather your ingredients, invite your friends, and let’s create something beautiful in the kitchen! Comment RSVP to get all the details or🌽 if you’re joining us, and tag a friend who needs to be part of this journey!

Are you feeling stuck in your journey to a healthier lifestyle? It’s time to break free from those old habits and step into a vibrant, energized version of yourself!

🌟 Eating healthy doesn’t have to be a daunting task, and I’m here to guide you every step of the way. Let’s transform the way you think about food and nourishment.

Imagine waking up every morning feeling invigorated, with a clear mind and a body that feels strong and capable. You deserve to feel this way! It starts with small steps and the right mindset. No more late-night snack binges or unhealthy cravings. Instead, let’s replace those habits with nourishing choices that fuel your body and spirit. 💪🥗

I invite you to take the first step towards this transformation. Book a quick 15-minute call with me, and together, we can uncover the barriers that have been holding you back. You don’t have to navigate this journey alone—let’s work together to create a personalized plan that fits your lifestyle and goals. The time for change is now! 🌈✨

DM me and let’s chat. We can have a quick 15 minute chat.

Every journey towards health and wellness starts in the kitchen! 🥗✨

The right tools can transform your cooking experience, making it not only easier but also more enjoyable. If you’re looking to elevate your culinary game, let’s talk about the essential kitchen tools that every health-conscious individual should have in their arsenal.

First up, a high-quality chef’s knife is a must! 🔪 This trusty companion will help you chop, slice, and dice your way to delicious meals, ensuring that your ingredients are prepped perfectly every time. Pair that with a sturdy cutting board, and you’re already on your way to creating a masterpiece.

And let’s not overlook the importance of a good set of mixing bowls; they’re essential for prepping, marinating, and mixing ingredients together seamlessly.

Investing in these tools isn’t just about cooking; it’s about empowering yourself to take charge of your health. Remember, every meal you prepare is an opportunity to nourish your body and soul. Ready to get cooking? 💪🍽️

The list of favorites will include some others that you might be surprised by. Comment ESSENTIALS to receive my essential tools.

Happy National Coffee Day, wellness warriors! ☕️

Today, we celebrate one of the world’s favorite beverages—coffee! Whether you’re a die-hard black coffee enthusiast or you prefer the creamy goodness of a latte, there’s no denying the joy a warm cup can bring. But let’s take a moment to reflect on how we can make our coffee rituals even healthier and more enjoyable.

Black coffee is often praised for its low-calorie profile and high antioxidant content. It’s a simple yet powerful choice that can boost your metabolism and sharpen your focus. On the other hand, lattes can be a delicious way to incorporate some nourishing ingredients into your daily routine. By opting for plant-based milk or adding a sprinkle of cinnamon or nutmeg, you can elevate your latte into a nutrient-rich delight that supports your health goals.

So, how do you take your coffee? Whatever your preference, let today be a reminder that it’s not just about the drink itself, but the moments we create around it. Let’s savor our coffee breaks, practice mindfulness, and connect with ourselves and others in this simple yet profound ritual. Share your favorite coffee recipe in the comments! ☕️❤️

✨ What is your relationship with money? 💰

Join me for an empowering evening at our Dinner Confidential event, where we’ll dive deep into the often-taboo topic of Money. In a safe and supportive environment, we’ll explore the beliefs and emotions that shape how we view and handle money. The dinners are a way to connect through sharing stories and experiences.

This isn’t just about crunching numbers; it’s about understanding the deeper connections we have with our financial choices. Together, we will share stories. It’s time to break free from limiting beliefs and embrace a healthier, more positive relationship with money.

Come and connect with like-minded individuals in downtown Manhattan on Wednesday, September 25th. Share experiences, or simply meet new friends, this evening is designed for you. 💪

Don’t miss out on this unique opportunity! If you’re interested in learning more and reserving your spot, slide into my DMs! Let’s embark on this journey of growth and empowerment together.

The secret to achieving happiness is simpler than you think – it all comes down to being present and doing the work. All the daily habits and boundaries set make a difference.

A quick re-introduction or introduction. I'm Mercedes
🌿 Holistic Chef & Health Coach with a Passion for Wellness 🥗

With 20 years of culinary expertise spanning hotels, restaurants, and private client work, I bring a wealth of experience to your plate and your life.

🔬 Certified in nutrition, health, and wellness
👩‍🍳 5 years of health coaching, helping clients build sustainable healthy habits
🥘 Specializing in nutritious meal prep and smart ingredient swaps

Recent Wins:
🖥️ Virtual cooking classes for Columbia Law School during the pandemic
🏢 Developed a corporate wellness program, including nutrition info and demos, for a 10,000+ employee company
🔮 Excited about integrating health coaching into this program by 2025!
Let's embark on a journey to better health, one delicious meal at a time! 💚