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Magnesio: El Mineral Poderoso que tu Cuerpo Necesita este Verano

Magnesio: El Mineral Poderoso que tu Cuerpo Necesita este Verano
El magnesio es uno de los minerales más importantes para tu salud, y en verano se vuelve aún más esencial. Es conocido como el "mineral de la relajación", ya que te ayuda a mantenerte calmado, energético y equilibrado.
🌿 ¿Por Qué es Tan Importante el Magnesio?
Este mineral está involucrado en más de 300 funciones corporales, incluyendo:
  • Producción de energía
  • Función muscular y nerviosa
  • Salud ósea y cardiovascular
  • Regulación hormonal
  • Calidad del sueño
  • Apoyo en la desintoxicación
  • Respuesta al estrés
Con el sudor, el estrés y los alimentos procesados, muchas personas están deficientes sin saberlo.

☀️ Beneficios del Magnesio en Verano
Tu cuerpo usa más magnesio con el calor. Estos son algunos beneficios clave:
  • 💧 Mantiene el equilibrio de electrolitos
  • 💪 Previene calambres musculares
  • Aumenta la energía y vitalidad
  • 🌀 Apoya la desintoxicación del hígado y colon
  • 😌 Promueve sueño profundo y reduce la ansiedad


⚠️ Señales de Deficiencia
  • Calambres musculares
  • Dolor de cabeza o migraña
  • Cansancio o agotamiento crónico
  • Estreñimiento
  • Problemas para dormir
  • Desequilibrios hormonales
  • Ansiedad o nerviosismo


🥗 Alimentos Ricos en Magnesio para el Verano
  • 🥬 Hojas verdes (espinaca, acelga, kale)
  • 🥑 Aguacate
  • 🌰 Semillas de calabaza y girasol
  • 🫘 Frijoles negros y lentejas
  • 🍌 Plátanos
  • 🍓 Higos, bayas y sandía
  • 🍫 Chocolate oscuro (con moderación)
  • 🥜 Almendras, anacardos, nueces de Brasil


🍴 Recetas con Magnesio
  • Smoothie verde: espinaca, plátano, mantequilla de almendra, semillas de chía, agua de coco
  • Ensalada de aguacate y frijoles negros con limón y cilantro
  • Pudín de chía con cacao y bayas frescas
  • Trail mix nutritivo: semillas de calabaza, nueces de Brasil y chocolate oscuro


💊 Tipos de Magnesio y Para Qué Sirven

Tipo
Ideal Para
Glicinato
Dormir mejor, ansiedad, relajación muscular
Citrato
Estreñimiento leve, digestión
Malato
Fatiga, energía, dolor muscular
Treonato
Memoria, enfoque, salud cerebral
Óxido
Laxante ocasional, poca absorción
Cloruro
Desintoxicación, uso tópico
Sulfato (sales de Epsom)
Baños relajantes y músculos adoloridos
Taurato
Corazón y sistema nervioso


🌱 Formas Naturales de Aumentar el Magnesio
  • 🚫 Reduce cafeína, azúcar y alcohol
  • 🌞 Asegúrate de tener suficiente vitamina D
  • 🛁 Toma baños con sales de Epsom o usa spray de magnesio
  • 👣 Camina descalzo para apoyar el sistema nervioso
 
Productos de Magnesio Recomendados
Estas son opciones limpias y efectivas en las que confío y que suelo recomendar a mis clientes. Siempre consulta con tu profesional de salud antes de comenzar un nuevo suplemento.
 
El calcio y el magnesio actúan en sinergia para mantener la integridad y la resistencia de los huesos y los músculos, promoviendo una fuerza, flexibilidad y bienestar musculoesquelético óptimos.
El calcio contribuye a la comunicación muscular, asegurando un funcionamiento adecuado. Además, estos minerales preservan la función nerviosa y la salud del corazón al mantener la conducción eléctrica normal del corazón. Regulan la contracción y relajación del músculo cardíaco, mientras que el magnesio ayuda a mantener un ritmo cardíaco saludable y niveles adecuados de presión arterial.
A bottle of vitaminsAI-generated content may be incorrect. 
 
Oxy Powder- Un Polvo Desintoxicante Eficaz
 
¡Esta fórmula está llena de magnesio proveniente de óxido de magnesio ozonizado!
Este tipo de magnesio es ideal para reducir el estreñimiento ocasional, aliviar los gases y la hinchazón, y mejorar la salud intestinal.
¡Perfecto para quienes están en movimiento o no... de cualquier manera, te encantará este producto!
 
A bottle of medicine with a black lidAI-generated content may be incorrect.
 
🙏 Conclusión con Enfoque en la Raíz
El magnesio no es solo un mineral, es una herramienta poderosa para calmar, limpiar y sanar tu cuerpo naturalmente este verano. Ya sea que estés en un detox o simplemente deseas más bienestar, el magnesio es tu aliado esencial.

Hasta Pronto!
Coach Rio

Magnesium: The Mighty Mineral Your Body Craves This Summer

Magnesium: The Mighty Mineral Your Body Craves This Summer
Magnesium: The Mighty Mineral Your Body Craves This Summer
 
When it comes to essential minerals for vibrant health, magnesium stands out—especially during the hot and active summer season. Known as the "relaxation mineral," it helps your body stay balanced, energized, and resilient.
🌿 Why Magnesium Is Essential
Magnesium is involved in over 300 bodily functions, including:
Energy production – activates ATP, the main source of cellular energy. Transforms food into usable energy
Muscle and nerve support – essential for + 300 biochemical reactions. Helps in muscle contraction and relaxation. Improves transmission of nerve signals
Bone health – collaborates with calcium to strengthen bones and teeth. Important for the development of a robust skeletal structure
Hormone regulation – lowers cortisol, promotes progesterone production, detoxifies excess estrogen, stabilizes blood sugar and insulin and supports restorative sleep 
Heart Health – contributes to a healthy heart rate. Helps regulate blood pressure.
Detoxification – aids in liver function and elimination pathways – especially if you’re cleansing or detoxing in warmer months
Mental Health – modulates neural activity and reduce stress. Essential for cognitive function and emotional well-being
Hydration & Electrolyte Balance – magnesium works with sodium, potassium, and calcium to keep you hydrated- this is critical during hot weather.
Modern diets, depleted soil, and excess sweating (hello, summer!) can easily lead to deficiencies.
 
☀️ Why You Need More Magnesium in Summer
Your body burns through magnesium faster in the heat. Here's why it matters:
  • 💧 Replenishes electrolytes and supports hydration
  • 💪 Prevents muscle cramps—especially important for athletes and active individuals
  •  Boosts energy during longer days and increased activity
  • 🌀 Supports detox pathways like the liver and colon
  • 😌 Promotes better sleep and reduces summer stress or anxiety
 
⚠️ Signs You Might Be Low in Magnesium
  • Muscle cramps or twitching
  • Headaches or migraines
  • Chronic fatigue or burnout
  • Constipation
  • Trouble sleeping
  • Hormonal imbalances
  • Anxiety or restlessness
 
🥗 Magnesium-Rich Foods for Summer
Incorporate these delicious and healing options:
  • 🥬 Leafy greens (spinach, chard, kale)
  • 🥑 Avocados
  • 🌰 Pumpkin & sunflower seeds
  • 🫘 Black beans & lentils
  • 🍌 Bananas
  • 🍓 Berries, figs, and watermelon
  • 🍫 Dark chocolate (moderately)
  • 🥜 Almonds, cashews, Brazil nuts


🍴 Easy Magnesium-Packed Summer Recipes
  • Green smoothie: spinach, banana, almond butter, chia seeds, coconut water
  • Black bean & avocado salad with lime and cilantro
  • Chia pudding with cacao nibs and berries
  • Magnesium trail mix: pumpkin seeds, Brazil nuts, dark chocolate pieces


💊 Which Magnesium Type Is Right for You?
There’s no one-size-fits-all. Here’s a guide to popular forms:
Type
Best For
Glycinate
Sleep, anxiety, muscle relaxation
Citrate
Digestion, constipation relief
Malate
Fatigue, energy, chronic pain
Threonate
Brain health, focus, memory
Oxide
Occasional constipation (low absorption)
Chloride
Detox, topical use (magnesium oil)
Sulfate
Epsom salt baths, sore muscles
Taurate
Heart health, nervous system balance

🌱 Natural Ways to Boost Magnesium
  • 🚫 Limit caffeine, sugar, and alcohol
  • 🌞 Get enough vitamin D for better absorption
  • 🛁 Take magnesium baths or use topical sprays
  • 👣 Walk barefoot on the earth (grounding)
 
🛒 Recommended Magnesium Products
 
These are clean, effective options I trust and often recommend to clients. Always consult your healthcare provider before starting a new supplement.
 
Calcium and magnesium synergistically uphold the integrity and resilience of bones and muscles, promoting optimal strength, flexibility, and overall musculoskeletal well-being. Calcium aids in muscle communication, ensuring proper functionality. Additionally, these minerals preserve nerve function and heart health by maintaining the normal electrical conduction of the heart. It regulates the contraction and relaxation of the heart muscles while magnesium assists in maintaining a healthy heart rhythm and blood pressure levels.
A bottle of vitaminsAI-generated content may be incorrect. 
 
This formula is packed with magnesium from ozonated magnesium oxide. This type of magnesium is best for reducing occasional constipation, relieving gas and bloating, and improving gut health! Perfect for those on the move or not…either way you will love this product!
A bottle of medicine with a black lidAI-generated content may be incorrect.

🙏 Root-Cause Takeaway
Magnesium isn’t just a mineral—it’s a key to restoring calm, detoxifying the body, and recharging your energy during summer. Whether you're cleansing, healing your gut, or just trying to feel your best—magnesium is a must in your natural healing toolkit.


Renueva Tu Cuerpo Esta Primavera: Desintoxica, Defiende y Florece

Renueva Tu Cuerpo Esta Primavera: Desintoxica, Defiende y Florece
Renueva Tu Cuerpo Esta Primavera: Desintoxica, Defiende y Florece
La primavera no es solo para limpiar armarios — es una oportunidad divina para liberar lo que ha estado pesando en nuestro cuerpo, mente y espíritu. A medida que la naturaleza florece, tu cuerpo también anhela un reinicio. Pero para muchos, la primavera también trae alergias estacionales, fatiga y toxinas acumuladas del invierno. En este blog, te compartiré cómo alinearte con los ritmos naturales de la temporada mediante la desintoxicación, alimentos sanadores y prácticas profundas para sentirte renovado desde adentro hacia afuera.

Lo que la Primavera Trae al Cuerpo

La primavera representa renovación, renacimiento y movimiento. Internamente, puede activar estancamientos acumulados durante el invierno — toxinas no procesadas, emociones reprimidas y sistemas inmunes sobrecargados.
Con el aumento de temperatura y el polen en el aire, muchos experimentan congestión, fatiga, niebla mental o picazón ocular. Pero las alergias no son solo un problema externo — suelen reflejar desequilibrios internos, especialmente en el intestino y el hígado.

Alergias Estacionales y Sanación de Raíz

Desde una perspectiva de causa raíz, las alergias pueden indicar:
  • Sistema inmune estresado
  • Mala integridad intestinal
  • Hígado sobrecargado
  • Inflamación crónica
En lugar de suprimir síntomas, buscamos fortalecer las defensas naturales del cuerpo con nutrición, desintoxicación y regulación del sistema nervioso.

Desintoxicar en Primavera: Enfoque Suaves y Efectivos

  • Intestino / Estomago: Desintoxicar el intestino para restaurar balance de hormonas, reduce inflamación crónica, alergias, y problemas de autoinmunidad
  • Hígado: Agua con limón, té de diente de león, cardo mariano, betabel, programas de desintoxicación
  • Sistema linfático: Cepillado en seco, rebote en trampolín, movimiento, sauna infrarroja
  • Vías Respiratorias: Neti pot, enjuagues salinos, vapor con eucalipto o menta
  • Liberación emocional: Escribir, respiración consciente, oración, contacto con la naturaleza

Alimentos que Ayudan con las Alergias y la Desintoxicación

Tu cocina es tu botiquín. Incluye alimentos que reduzcan la inflamación, apoyen la desintoxicación y calmen las respuestas a la histamina:
Frutas:
  • Jugo de Apio (hidrante, minerales y sales)
  • Piña (rica en bromelina)
  • Cítricos (vitamina C)
  • Frutos rojos (antioxidantes y quercetina)
  • Manzanas (quercetina y fibra)
Verduras:
  • Hojas verdes (clorofila y fibra)
  • Remolachas (apoyo hepático y limpieza sanguínea)
  • Alcachofas (estimulan la bilis)
  • Cebolla morada (quercetina y compuestos de azufre)
Vitaminas y Minerales:
  • Vitamina C: Antihistamínica, fortalece el sistema inmune (kiwi, pimientos, cítricos)
  • Magnesio: Calma reacciones a la histamina y ayuda a desintoxicar (hojas verdes, semillas de calabaza)
  • Zinc: Regula la inmunidad y la reparación (semillas, legumbres)
  • Quercetina: Antihistamínico natural (cebolla, manzana, frutos rojos)
  • Probióticos: Para equilibrio intestinal

Renovación del Espíritu, la Mente y las Emociones

Al limpiar el cuerpo, no olvides renovar el espíritu. La primavera nos invita a soltar lo que ya no sirve y a dar la bienvenida a un nuevo crecimiento:
  • Oración o meditación matutina
  • Escribir: "¿Qué carga emocional estoy listo para soltar?"
  • Caminar descalzo sobre tierra o césped
  • Respiración profunda y regulación nerviosa

Ultima Palabra de Aliento

Pregúntate: ¿Qué necesito soltar para sentirme más liviano esta primavera?
Deja que esta temporada sea una alineación con el diseño de Dios para tu sanación y restauración. Fuiste creado para florecer. Prepara tu cuerpo con una desintoxicación intencional, aliméntalo con creaciones naturales, y renueva tu corazón con fe. Estás diseñado para sanar, prosperar y florecer — cuerpo, mente y espíritu.
¿Listo(a) para reiniciar tu cuerpo, mente y espíritu esta temporada? Reserva una sesión GRATIS de desintoxicación 1:1 conmigo! Free Consult Session
 
Coach Rio

Spring Into Wellness: Detox, Defend & Bloom Naturally!

Spring Into Wellness: Detox, Defend & Bloom Naturally!
Spring Into Wellness: Detox, Defend & Bloom Naturally
 
Spring isn’t just a time for cleaning closets — it’s also a divine opportunity to clear out what’s been weighing down our bodies, minds, and spirits. As nature begins to bloom, your body is craving the same reset. But for many, spring also brings on seasonal allergies, fatigue, and lingering winter toxins. In this blog, I’ll share how to align with the natural rhythms of the season through detox, nourishing foods, and soul-deep practices to help you feel vibrant and renewed from the inside out.

What Spring Brings to The Body

Spring represents renewal, rebirth, and movement. But internally, this season can stir up stagnation from the winter — toxins that haven’t been processed, emotions that have been stored, and immune systems that may be overwhelmed.
As temperatures rise and trees release pollen, many experience allergy symptoms like congestion, brain fog, fatigue, or itchy eyes. But allergies are more than just an external problem — they often reflect internal imbalances, especially in the gut and liver.

Seasonal Allergies and Root- Cause Healing

From a root-cause perspective, allergies can signal:
  • A stressed immune system
  • Poor gut integrity
  • Liver overload
  • Chronic inflammation
Rather than suppress symptoms, we look to support and strengthen the body's natural defenses through nourishment, detox, and nervous system balance.

Detoxing for Spring: Gentle and Supportive Approaches

Spring is the ideal time to gently detox the body. Consider:
  • Liver support: Lemon water, dandelion root tea, milk thistle
  • Lymphatic drainage: Dry brushing, rebounding, movement, infrared sauna, lymph detoxes, etc
  • Sinus cleansing: Neti pot, saline rinses, steam inhalation with eucalyptus or peppermint
  • Emotional release: Journaling, breathwork, prayer, grounding in nature

Foods That Help with Seasonal Allergies & Detox

Your kitchen is your medicine cabinet. Incorporate foods that reduce inflammation, support detox pathways, and calm histamine responses:
Fruits:
  • Pineapple (rich in bromelain)
  • Citrus fruits (vitamin C booster)
  • Berries (antioxidants and quercetin)
  • Apples (quercetin-rich and fiber for gut health)
Vegetables:
  • Leafy greens (chlorophyll and fiber)
  • Beets (liver support and blood cleansing)
  • Artichokes (supports bile production)
  • Red onions (quercetin and sulfur compounds)
Vitamins & Minerals:
  • Vitamin C: Antihistamine, immune strengthener (found in citrus, kiwi, peppers)
  • Magnesium: Calms histamine reactions and supports detox (leafy greens, pumpkin seeds)
  • Zinc: Immune regulation and tissue repair (pumpkin seeds, legumes)
  • Quercetin: Natural antihistamine (onions, apples, berries)
  • Probiotic: used for gut balance and microbiome support
 

Spirit, Mind & Emotional Renewal

As you cleanse your body, remember to renew your spirit. Spring invites us to release what no longer serves us and welcome new growth. Some supportive practices:
  • Morning prayer or meditation
  • Journaling: "What emotional clutter am I ready to release?"
  • Spending time barefoot on grass or soil
  • Deep breathing and nervous system regulation

Final Encouragement

Ask yourself: What can I release to feel lighter this spring? Let this be the season where you align fully with God’s design for healing and restoration. Choose to bloom in every sense of the word. Prepare your body with intentional detox, nourish it with God-given foods, and renew your heart with faith and fresh perspective. You are designed to heal, to thrive, and to flourish — body, mind, and spirit.
Ready to cleanse with support? Book your free 1:1 spring detox session with me today, click here: Free Consult Session
 
Coach Rio

Part 6&7: Benefits of Saunas, Red-light Therapy, & Exercise

Part 6&7: Benefits of Saunas, Red-light Therapy, & Exercise
BENEFITS OF SAUNAS, RED LIGHT THERAPY AND EXERCISE

The sun plays a big part in our general health especially during the winter when we don’t see as much sun. The sun is a huge immune-system booster for our bodies especially that it’s a great way to receive Vitamin D; supplements also help support our immune system during the winter. Interesting enough, countries or states that have full sun even during the winter months see a decrease in illnesses and colds. 
 
We also notice during the winter we sleep longer hours, either or body is needing rest for such heavy meals and foods we ate during the holidays or simply the winter blues, which is primarily due to lack of sunlight, this can cause symptoms of depression, including fatigue and sleepiness. 
 
So, what can help? A hot bath, sauna or steam, or red-light therapy is great for detoxing your body!!
 
  • Hot Baths or Steam baths: have good respiratory benefits as it helps clear nasal passages and relieves congestion. Good Hydration benefits which help with dry skin and respiratory system. Also helps with muscle relaxation, reduces tension and alleviates aches. Lastly, these baths reduce stress reduction by just resting in a hot bath and increases skin health by opening pores, aids in removing dirt and toxins.
  • Saunas: Saunas are great for detoxification as it promotes sweating which helps the body flush out toxins. The heat from the sauna also improves circulation which alleviates stiffness and tension. It enhances immune function by increasing the production of white blood cells, which are vital for fighting off illnesses that are more common in winter. Lastly, saunas are great for stress relief as it helps reduces cortisol levels (hormone associated with stress). 
  • Red-light therapy: Red-light has recently become the new “buzz word” of today especially when it comes to detoxing, and I don’t blame them! There are great benefits to red-light therapy such as boosting circulation by stimulating circulation and delivering oxygen and nutrients to the tissue. It also improves mood, especially during the winter months where many are faced with SAD- Seasonal Affective Disorder due to less sunlight on the body. It also supports skin health and relieves pain and inflammation by speeding up tissue repair. 

All these therapies help address various aspects of health that can be affected by the winter season. Overall, they support circulation, skin health, immunity, and muscle relaxation while also helping alleviate the emotional effects of shorter and colder weather. 

EXERCISE / MOVEMENT

Unfortunately, for most of us during the winter we spend more time indoors due to the winter weather and therefore, reduces our movements or willing to work out; but there are good benefits as it helps our bodies to rest and recover so it is important to take advantage of that and be mindful of making healthy food choices and staying hydrated. Now, although we may not have the stamina to go workout in cold season it is important to remember the benefits it has during this season.
Overall, exercise and movement helps boost our mood and energy, supports our immune function, circulation and joint health, and enhances sleep quality. These are all powerful incentives to maintain both physical and mental well-being in the winter.


Well, that’s it for our 7 part series of Restoration during Hibernation. I hope you enjoyed it! 
Stay tuned for the next blog …

Coach Rio
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