Think outside the box

Think outside the box

IMG_0741When people start to {work with me} and eat healthy, one of the meals they are most concerned about is breakfast- why? We have been made to believe that breakfast should be cereal, bread or eggs- Most of the time {99% of the time} #cereals and #breads are just empty calories {packed with artificial ingredients, artificial colors, refined sugars, GMOs and preservatives} and I encourage my clients to stay away from them, and eating eggs every day can get a little repetitive- But don’t worry, there are a million other healthy alternatives to have for breakfast- you just have to think outside the box- and forget everything you learned about breakfast- {like having a #sugar packed breakfast after working out- this can reverse all the effort you took to have that big sweat} So from now own, start inventing and #experimenting on breakfast- maybe your dinner leftovers can become part of your #breakfast or maybe you can come up with some new reciped- possibilities are endless- today my breakfast consisted of #organic #avocado #carrots #broccolisprouts and grilled #holloumi {a greek cheese made from sheep’s and goats milk – stay away from the cows version, and read the labels- try to choose organic varieties} This plate is packed with all I need to be energized this morning- Hope you have a beautiful #Tuesday

Una de las cosas que mas preocupan a mis clientes, es que van a desayunar si están comiendo sano? La mayoría de las personas tenemos la idea equivocada que el desayuno tiene que ser cereales, panes o huevo. La mayoría {diría que un 99%} de los cereales y los panes son calorías vacías y aportan mas químicos que nutrición- están cargados de harinas refinadas, colorantes, sabores artificiales, azucares refinadas, preservantes y químicos- Así que siempre recomiendo a mis clientes mantenerse lejos de estos. Y los huevos, son buenos pero se pueden ser un poco canson comer huevos todos los días. La solución? Pensar fuera de la caja, y aventurarnos a probar nuevos platos para el desayuno. Olvídate de todo lo que te han dicho y crea tus propias reglas- la comida tiene que satisfacerte a ti y a tu cuerpo, no al del vecino. Mi desayuno de hoy #zanahorias #germinados de #brócoli, #aguacate {todo orgánico} y halloumi a la plancha {un queso griego hecho de leche de cabra y oveja- no compres las versiones mas baratas con leche de vaca}. Simple y fácil- este palto me va a dar energía y mantener llena hasta mi próxima comida. Espero tengan feliz #martes

Easiest plantains ever

Easiest plantains ever

IMG_0692Do you love plantains? I do- I do- I do… I LOVE plantains, and even more now that I have come to realize they are a perfect alternative to bread and grains in baking {plantain pancakes anyone} If you are into eating healthy- you already know that simple carbs like breads and cookies are not good for you, not even some of the so-called “whole-wheat” versions. If you are trying to stay away from gluten and grains you know it can be sometimes hard, specially when you are craving that combination of crunchiness and savory and a “base” to put things on top {like a slice of bread or cracker} Well let me tell you I have found a winner- even though a couple of weeks ago I posted a recipe for a plantain arepa – I haven’t found my self doing it as often as I craved it- why? Because is a little time consuming {not that hard, but defiantly not a 5 min easy-peasy deal- and eating those store bought plantain chips is not an every-day thing {even though I have found some brands that are using palm oil to make them, still they are a processed food} This created a challenge and you know I love challenges {finding healthier options is my passion} after some trial and error I have come up with the perfect and easiest way to have plantain chips in 5min with minimal effort- healthy clean bread and cracker alternative.

But before I go there, let me tell you why I love plantains and why you should love them too! First things first, green plantains have more starch and less sugar and as the get riper their starch contain goes down and the sugar contain goes up {if you are trying to limit your sugar content stick to the green ones, or those that are becoming yellow- stay away from the yellow with black spots and the black ones {even though they are deliciously my favorite they do have a higher amount of sugar- They are a good source of fiber {promotes an efficient digestive system preventing constipation, hemorrhoids, diverticular disease. I also helps regulate blood sugar} #potassium {an excellent mineral that regulates your heart rate and enables your muscles to function normally- also helps support a healthy skeleton} vitamin A {essential for several bodily functions like reproduction, immunity and communication between cells} and in smaller amounts plantains provide you with vitamin C, niacin, calcium, iron, magnesium, folate and vitamin K.

Now that you know all the good stuff lets get back to the important part, how to make them.

You need 2 plantains peeled and cut into thin slices and a Panini grill- that simple.

IMG_0693Place the sliced plantains in the Panini grill and let them cook for 5 – 7 min depending how toasted you like them. Once they have reached the desired crunchiness you can take them out, let them cool for a minute and they are ready to be eaten. You can add some coconut butter, or ghee, top them with guacamole, hummus or feta-cheese- maybe use them as bread substitute for a sandwich or as a side to scramble eggs. The possibilities are endless and because they are so easy to prepare you can have them when you want. Let me know what you think and remember to tag your pictures with #casahealthy.

Stay away from HFCS it is sweet poison

Stay away from HFCS it is sweet poison

IMG_1975Did you know that High Fructose Corn Syrup {HFCS} is the number once source of dietary calories in America- yes you read that right. The “food” {if you could call HFCS that} that Americans get most of their calories from is a refined form of processed-sugar. The food industry used HFCS to sweeten whatever they can, from sodas to cookies, sauces and cereals, you name it and most likely there is a brand out there that has it. Scary when you start to pay attention to your sugar consumption, but even scarier when you realize all the damage this pesky ingredient can do to your health. Why are manufacturers using this type of sweetener, because it is cheap to produce, transport and store.

HFCS it is among the most dangerous and damaging food additives ever created. (N. Gedgaudas)

The biggest problem with HFCS is that it contains higher amounts of fructose than any other sugar, and the body doesn’t know what to do with it.

Studies have shown that HFCS interferes in the production of a key an enzyme in the body that delivers copper to many vital organs. This results in copper deficiency which translates to low function of the pancreas, heart and testes, and creating a state of inflammation and even cirrhosis. Also HFCS is linked to the obesity and diabetes crisis happening as we speak.

IMG_1976HFCS has been linked to:

  • Diabetes
  • Heat disease
  • Cancer
  • Obesity
  • Gout
  • Weakened immune system
  • Cirrhosis of the liver
  • Elevated cholesterol levels
  • Anemia
  • Mineral deficiency

Even though the Corn Refiners Association keeps trying to make us believe that HFCS is safe, all the independent studies prove the opposite. Did you know that HFCS is metabolized into fat faster than any other type of sugar? Simple said, when you consume a food that has HFCS it automatically becomes fat in your body, not energy but FAT. It is also important to remember that ALL HFCS is manufacture from GMO corn, and recent studies reveal that it contains significant traces of mercury. Which is a very powerful and very damaging neurotoxin.


So please, PLEASE read labels before you purchase anything. And beware manufacturers know that consumers are staying away from products containing High Fructose Corn Syrup, so they have come up with new names for it {to get you tricked into buying them}.  Here is a list of names to keep in mind and shy away from.

Other names for HFCS

  •  Corn syrup
  • Maize syrup
  • Glucose syrup
  • Glucose/fructose syrup
  • Tapioca syrup
  • Dahlia syrup
  • Fruit fructose
  • Crystalline fructose
  • High Maltose Corn Syrup
  • In Canada is also known as Glucose-fructose and in Europe Isoglucose is the term used. Crystalline fructose is also delivered from corn.

So now that you know you can take action. Remember knowledge is power; if you want to reclaim your health be informed of what you put into your body.

Should I trust GREEN?

Should I trust GREEN?

IMG_1916Don’t be fooled by the color green. The food industry has already realized that people {adults and kids for that matter} associate the color green with being healthy or with healthier products. That is the reason you see so many companies changing their “look” for a healthier one {keeping the same nasty ingredients} Obviously #Coca-Cola couldn’t stay our of it, and they came-up with their “new and improved” {if you want to believe them} Coca Cola LIFE.

Even though they have shied away from their usual red label {studies showed that red means danger, and in sodas that is absolutely right} This drink is still packed with sugar {a can of Coca-Cola life has 22grams of sugar compared with regular coke 35 grams… it is TOO MUCH SUGAR} The new coke is sweetened with sugar and stevia {please remember all stevias are not the same. Its “goodness” relies on the processing. Even though stevia comes from a plant it can be highly processed and packed with chemicals. Always read the labels.} Removing some of the sugar and replacing it with stevia doesn’t make this drink healthy. It might have less calories {if you are into counting} buy still it’s packed with artificial food coloring, caffeine, phosphoric acid and 19% of your recommended daily sugar intake.

So please don’t be fooled by this attempt to make an unhealthy drink healthier- drink water, herbal teas, cold-press juice, coconut water, green tea and even #organic coffee. Sodas are really bad for you, and your kids, they have no nutritional value whatsoever and with the amount of sugar they have, they should be consider poisonous. Talk to your kids, the only way they can make the right food choices and maintain their health is if they know why things will harm their body, and what are better options.

No te dejes engañar por el color ver de el Nuevo empaque de la CocaColaLife- Las compañías de alimentos ya se han dado cuenta que las personas asocian productos con etiquetas verdes con salud – ahora entiendes porque tantas compañías están cambiando su “look” a uno mas sano y saludable {sin cambiar sus ingredientes} La CocaColaLife es casi lo mismo, lo único que hicieron fue sacarle un poco de azúcar y agregarle #stevia {pero recuerda aunque la stevia es una planta, no todas las marcas de stevia son hechas iguales, unas son súper procesadas y cargadas con químicos} La nueva CocaColaLife tiene 22 gramos de azúcar {el 19% de lo recomendado consumir} en comparación con la regular que tiene 35 gramos – OJO agregar stevia no hace a un producto mas sano, esta bebida igual esta cargada con colorantes, cafeína, acido fosforico y azúcar. Las sodas no tienen ningún valor nutricional, y lo único que causan es daño a tu sistema. Así que si tienes sed toma agua, o busca otras opciones como te frío {hecho en casa}, agua de coco, te verde, aguas aromáticas, y hasta café #orgánico -

What about ZINC?

What about ZINC?

IMG_1147Do you take a zinc supplement? Should you? You hear a lot of recommendations for vitamin C, Vitamin D, Omega-3, but not many people talk about the importance of Zinc. Did you know that zinc deficiencies lead to disfunctions on anti-body mediated and cell-mediated immunity {in plain English, it increases your chances of getting infections} Researchers believe that zinc is responsible for improving immune functions {making it easier for your body to fight infections and cancer}

Studies have demonstrated that Zinc supplements can:

  • decrease the incidence of pneumonia and antibiotic use
  • decrease de duration of colds and flu by a day or more
  • supplementing during pregnancy decreases infant infections
  • decreases child mortality by 50%

So yes, if you ask me, you should take some zinc, specially if you are not eating enough foods that can provide you with this mineral- specially in the winter months when colds and the flu are more common.

So now you ask, which foods are high on zinc? Nuts are one of my favorite #zinc packed foods. But here I leave you a list of the most popula ones:

  • Raw unhulled sesame seeds 2 oz 4.4 mg
  • Raw or rusted pumkin seeds, 2oz 4.2 mg
  • Adzuki beans 1 cup cooked 4.1 mg
  • Raw pine nuts 2 oz 3.6 mg
  • Raw cashews 2 oz 3.2 mg
  • Sunflower seeds2oz 2.8 mg
  • Wild rice 1 cup cooked 2.2 mg
  • Edamame 1 cup coked and shelled 2.1mg
  • Shitake mushroom 1 cup cooked 1.9 mg
  • Broccoli 2 cups cooked 1.6mg
  • Tahini raw 1tbs 1.4 mg
  • Kale 2 cups cooked 1.2mg
  • Alaskan king crab- 1 leg 10.2 mg

You should strive for 15 miligrams a day, to get the full immune boosting effect.


Join the Wellness Revolution!

Join the Wellness Revolution!

Subscribe to Nourishing Vibes, the CasaHealthy newsletter. Get the latest tips, recipes and ideas on how to reach your wellness goals and have fun while doing it.