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About Sofia


Hi! I’m Sofia, a very passionate Portuguese holistic health coach living in the hills of Sintra, Portugal and helping all types of survivors and thrivers reach their health and wellness goals. I volunteered for a couple of years with YSC while living in the States. Also, I have been coaching teens for over 7 years, as well as educating and teaching cooking skills and healthy meals to a variety of busy professionals for over 15 years. Apart from being a holistic health coach, I work full time creating brand campaigns in the educational sector, do marketing, social media and design consulting work for a wide range of organizations.


I offer a wide range of programs and services – from individual to group coaching both in person as well as online. I make it a point to understand your unique needs and challenges and create an individualized plan for you to achieve your goals. 

In 2013, I decided to become certified in plant-based nutrition through eCornell and T. Colin Campbell Center for Nutrition Studies. This revolutionary program equipped me with the understanding and importance of diet and nutrition in one’s health and wellness. The teachings were comprised from over 25 experts 25 experts (MDs, PhDs, RDs, RNs), included world-renown experts such as Dr. T. Colin Campbell, Dr. Caldwell B. Esselstyn Jr., from the Cleveland Clinic, Dr. Miachal Greger, from NutritionFacts.org.

In 2016, I decided to complement my educational training with a Certificate in Health Coaching from the Institute for Integrative Nutrition's cutting-edge Health Coach Training Program. During this training, I studied over 100 dietary theories, practical lifestyle management techniques, and innovative coaching methods with some of the world’s top health and wellness experts. Some of the teachers and mentors included Dr. Andrew Weil, Director of the Arizona Center for Integrative Medicine; Dr. Deepak Chopra, leader in the field of mind-body medicine; Dr. David Katz, Director of Yale University’s Prevention Research Center; Dr. Walter Willett, Chair of Nutrition at Harvard University; Geneen Roth, bestselling author and expert on emotional eating; amongst many other leading researchers and nutrition authorities. Today I am certified by the 

International Association for Health Coaches.

These two education components equipped me with an extensive knowledge in holistic nutrition, health coaching, and preventive health and wellness. With these skills and knowledge at hand, I help each of you on a personal note to make the lifestyle changes needed to produce lasting results for your overall health and life balance. 

My areas of expertise include teachings on how to food shop by choosing better choice and in season ingredients, recipe and meal planning, with a focus on whole foods, smoothies, juices, raw, vegetarian/vegan and gluten-free lifestyles, though I will also work with carnivores as well as pescatarians.

Here are some key concepts that my  work explores:

Bio-individuality™: The concept of bio-individuality is that each person has unique food and lifestyle needs. One person’s food is another person’s poison, and that’s why fad diets tend to fail in the long run. Working on the principle of bio-individuality, I will support you to make positive changes that are based on your unique needs, lifestyle, preferences, and ancestral background. I use a personalized, holistic approach to ensure that you will have great success!

Primary Food™: It’s easy to overlook all of the things that contribute to our sense of nourishment and fulfillment. It’s not just the food we eat, but all of the other factors present in our daily lives. Healthy relationships, a fulfilling career, regular physical activity and a spiritual awareness are essential forms of nourishment. When these “primary foods” are balanced, what you eat becomes secondary. I will support you in achieving all of your goals, from eating the right foods for your body to living an inspired, fulfilling life.

Integrative Nutrition Pyramid™: The Integrative Nutrition food pyramid includes a balance of high quality vegetables, fruits, grains, proteins, healthy fats and water. To complete the picture, the pyramid is surrounded with lifestyle factors that create optimal health:

  • relationship

  • career

  • physical activity

  • spirituality


I will introduce you to some of the healthiest foods on the planet and teach you how to find what’s healthiest for your unique body!

Are you ready to start feeling better than ever? Schedule an initial consultation with me today! CLICK HERE.

Focus Areas

General health coaching

Healthy cooking / meal planning

Elimination diets

Cancer survivors and thrivers

Teen and young adults

What is a Holistic Health Coach
My Cancer Journey

Holistic Health Coach for Survivors and Thrivers