Should you Sprout?

Should you Sprout?

People ask me if sprouting increases nutrients in legumes and grains and decreases carbohydrates? The answer is NO, but you do get more “bang for your buck” nutritionally speaking when you sprout any nut, seed, grain or legume.
Why? Sprouting increases all the micronutrients and macronutrients bioavailability – they are easier to digest and the body is able to assimilate them better.
It does not add any nutrient the food didn’t have before- but by being more “available” your body takes advantage of all the nutrients in that food. At the same time sprouting doesn’t take away the amount of carbohydrates in a food, but the actual seed/grain/legume that sprouts uses its own carbohydrates as a source of energy to grow into a little plant {and converts this carbs into other nutrients to feed the plant}, so yes the amount of carbohydrates available is reduced. Remember you can eat sprouts raw or cook them {like beans, lentils, buckwheat, quinoa}.

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Muchos clientes me preguntan si germinar aumenta los niveles de nutrientes en las plantas. La respuesta es NO, pero si. Cuando se germina un grano, semilla, legumbre o nuez aumenta la bio-disponibilidad de los micro y macro nutrientes presentes en esta comida, esto hace que sean mas fácil de digerir y el cuerpo pueda aprovechar al máximo todos los nutrientes. Por ende si los germinados tienen un mayor valor nutricional, pero porque los nutrientes están mas disponibles, no porque su composición cambia al ser germinados.
Por otro lado los carbohidratos {azucares presentes naturalmente} disminuyen, no porque el germinar los desaparece, sino que el proceso hace que el grano/semilla/legumbre use los carbohidratos como energía para crecer y alimentar a la planta. Recuerda que los germinadas no solo se comen crudos, pero también los puedes utilizar para cocinar {las lentejas, frijoles, quínoa etc.}.

Fight anxiety with your diet

Fight anxiety with your diet

Today everyone seems to be anxious – My ten yr old came back from school the other day, and told me how her friends where filling so “anxious” about the upcoming tests- really? Do 10 yr olds actually know what anxious is or feels like? And then one of our dogs was chewing the leash we use to walk them, and my husband said – I think she gets anxious and she chefs. Really, the dog? I know I have said it many times, and I think is all part of modern life. – the crazy go-go-go state, the non-stop social media, Internet, TV and trying to do so much in so little time, without actually enjoying anything. I am a firm believer that 5 min a day of meditation {sitting by yourself, closing your eyes and simply breathing} can do wonders for your anxiety. Also there are some foods that can help your body react better to anxiety and release it, so it doesn’t become a chronic state. Here are some of my favorite foods to help with that “anxious state”.

photo 2-       Grapes, a good source of B vitamins, keep the nervous system working properly and reduce anxiety.

–       Spinach, is high in folic acid which is tightly related to the secretion of serotonin {the feel good hormone, it helps you relax}

–       Lemon, helps decrease the secretion of cortisol {the stress hormone} also this hormone regulates the storage of fat in the body

–       Eggs- they are packed with vitamin B complex, choline, niacin and the amino acid tryptophan {when the levels of this chemicals are low in our body we tend to feel more “stressed”}

–       Banana, provides us with the amino acid tryptophan {when levels are low we tend to feel more stressed or anxious}

–       Passion fruit, alkaloids and flavonoids are present in this fruit. This work on our nervous central system and help us relax and calm down when we are feeling stressed.

As always your diet plays a big role on your life. The healthier you eat the better you feel, and the quality of your life improves. Working with a health coach can help you find the perfect food combinations for you and your wellbeing.

 

Ansiedad- un problema de la vida moderna- cuantas veces escuchas a alguien decir tengo ansiedad, sufro de ansiedad, me siento ansioso. Aunque soy fiel creyente que no hay nada como la #meditación para combatir la ansiedad y una buena dieta cargada de los nutrientes necesarios para que el cuerpo pueda adaptarse y no caiga en estado de estrés. Aquí les dejo una lista de alimentos que ayudan a mantener el nivel de ansiedad bajo.

–       Uvas, fuente de el complejo de vitaminas B, ayudan y mejoran el funcionamiento de el sistema nervioso central y disminuyen la ansiedad.

–       Espinaca, aporta acido fólico el cual esta relacionada con la secreción de serotonina {hormona que nos hace sentir bien y “relax”

–       Limón, ayuda a disminuir la secreción de cortisol {hormona que libera

nuestro cuerpo cuando se siente en estrés} la misma hormona encargada de indicarle al cuerpo que hay que “guardar” grasa para el futuro

–       Huevos, cargados de vitaminas de el complejo B, acetilcolina, niacina y triptófano {cuando los niveles de estas están bajos tenemos tendencias a sentirnos mas ansiosos}

–       Banana (guineo, cambur), cargada de triptófano un neurotransmisor importante en regular el humor y prevenir un estado de ansiedad en el cuerpo

–       Maracuyá, tiene alcaloides y flavonoides, estos actúan en nuestro sistema nervioso central y tiene un efecto de “sedante” otra vez nos ayudan a mantener un estado de “relax” ante situaciones estresantes.

Entonces como te dije, tu estilo de vida influye mucho en tu nivel de ansiedad y 5 min. de meditación {sentarte y respirar} todos los días son una de las mejores soluciones, y la dieta.

5 Top reasons why I Juice

5 Top reasons why I Juice

If you have been following me for a while you know I L.O.V.E my green juice – I tend to have them every morning if possible. And I can be the first one to tell you green juices have a huge influence on what I eat the rest of the day. I have less cravings, more energy, and mental clarity; but the main reason I drink them is I feel alive, refreshed and ready to go.

One question I repeatedly get  is Why should I drink a green juice

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Here are my Top 5 reasons-

–       It is nourishing- Green juices are packed with vitamins, minerals, micro-nutrients & macro-nutrients – they are  a potent shot of life force into your body

–       You assimilate the nutritional value at a cellular level- Because green juices have no fiber, they are digested pretty quickly and your cells absorb all the nutritional benefits in less than 20 min.

–       Alkalizing– fruits and vegetables, specially green vegetables are alkaline- they alkalize your body– an alkaline body is not a good environment for viruses or bacteria’s. Being alkaline makes slows the aging process and eliminates inflammation.

–       Help me increase my vegetable  intake– A 8onz glass of green juice packs a lot of veggies, and we all need to consume more fruits and veggies- having a green juice in the morning assures me I reach my veggie consumption goal.

–       Chlorophyll- Green Juices are packed with chlorophyll which helps you detoxify cleans the intestines, helps fight anemia, rejuvenates the body, strengthens the immune system.

So there you have it. This are only 5 reasons, and I could give you a 100 more.

Depending on what your personal needs, and your wellness goals {weight-loss, detox, nourishing, alkaline diet} there is a perfect juice for you. As a Health Coach I can help you find your perfect juice match! And create a plan that is specifically design to help you reach all your wellness goals.

What makes a Happy Chicken?

What makes a Happy Chicken?

Happy Chickens lay happy eggs. But what makes a happy chicken? Well imagine being a chicken what would make you happy? Having access to sunlight, fresh air, and some space to roam around. And. Good. Food.

You already know eggs are good for you, and they should be part of your diet. Let’s re-cap why eggs are so important. photo 6
– eggs are good actually are perfect for you- they are a form of complete protein
– they are packed with nine essential amino acids
– cholesterol – you should know that every cell in your body needs cholesterol to function and studies keep proving that eggs (specially yolks) don’t influence cholesterol
– eggs are easy to prepare and inexpensive

Now let’s talk about what eggs are best! Did you know that there is only one label actually telling you something on the egg carton. Yikes… here is where it can get confusing…
As soon as producers started to realize that consumers where more interested in eggs, (specially organic ones) they started to add all types of labels into the egg carton. There is a lot of difference between conventional eggs that might sell for $1.72 and a carton of organic eggs that sells for $5.99 and it is not just the price. Some people may argue that paying more than $5 for a carton of eggs is crazy, but this price is mainly dictated by how the chickens are handled (humane vs abused) and what those chickens are fed.
The chicken’s diet is very important if you think about it, like with humans, what the chicken eats will become the actual chicken and it’s eggs. So the cleanest nourishing diet will create the most nutritious eggs.

Decoding the Labels
– Cage Free (not regulated) This just means the chickens are not in a cage. It DOESN’T mean they are free to roam wild. They are usually inside a wear house where hens don’t have much access to fresh air or sunlight.
– Omega 3 (Not regulated) Here is where the hen’s diet plays a big role on the nutritional power of the egg. This label means hens where fed fish oil or flaxseed. There is no way to know how much Omega-3 is in the eggs because it is not regulated.
– Vegetarian (Not regulated) Here is where it starts to get tricky. Even though some people might think that chickens should eat a vegetarian diet that is not the case. In nature chickens would be outside, eating corn and bugs. But for the purpose of this label, Vegetarian fed means the hen’s diet was free of animal by-products which is a good thing. If you are purchasing Vegetarian Fed eggs be sure that they are also cage free or free range, so you can be sure they had some access to all those worms and bugs which provide hens with protein.
– All Natural (Not Regulated) and it really doesn’t mean anything. Don’t even bother.
– Free Range (Not regulated) This means the hens are un-caged and had some access to the outdoors. Again the term is not regulated so there is no way to know for sure how much time the hens spent outside.
– No Antibiotics- No Hormones (Not regulated) This is again is not regulated.
– Certified Organic- (Regulated) I highly recommend purchasing Certified Organic Eggs, this label is regulated by the USDA. You can be sure that the eggs come from chickens that are un-caged and have some access to the outdoors. Also the hens are fed an all organic diet (that means no GMO corn, pesticides or animal by products).

As you can see, the only way to know you are eating the healthiest eggs is to buy them USDA Organic Certified. It is even better if you can get them directly from your local farmer. Even better if you can pay that farmer a visit and actually see how those hens are raised, treated and fed. Eggs are a perfect food, and you should eat them without fear, they are a great breakfast choice for children and can be used to add protein to many dishes.

Perfect guilt free cupcakes

Perfect guilt free cupcakes

After posting this picture yesterday, photo 1 I got so many requests for the recipe that I decided to do a post about it.

It was almost time for pickup and I decided I wanted to have something Yumy for the girls when they got home from school. In this house the “something Yumy” needs to be healthy too, and that implies with minimal sugar, preferably gluten free, with some kind of protein and it must be delicious. As you see I set the bar high, so I decided to experiment.
I have been making paleo bread lately, and you wouldn’t believe how good it is. Well is not actually a bread, is more of a flatbread. But using the same ingredients as a base, and just adding others I can make them savory or sweet. I decided to take this whole concept and make it into a cupcake-muffin. And it turned out GOOD- so good that we only have one left (my little one put it aside in a glass container to take to school tomorrow, that is the only reason no one has eaten it yet).

Guilt Free Cupcakes

Ingredients

2 ripe medium plantains (just turned yellow)
2 organic eggs
1/3 cup coconut flour
1/3 cup almond flour
1/4 coconut oil
1/2 tsp aluminum-free baking powder
1 tsp ground cinnamon
1/2 tsp pink salt
1/2 cup dark chocolate chips (optional)

Directions

This recipe is super easy to make. Start by preheating you oven at 350F degrees. Line a muffin tin with baking cups.
Add to a blender the 2 eggs, coconut oil and the peeled chopped (into big pieces) plantain. Mix it until you get a smooth texture. Add all the dry ingredients and mixed until combined. If you would like to add the chocolate chips, now is the time, and just mix them with a spoon.
Use a spoon to poor the mixture in the baking cups (you will use approximately 9 baking cups).
Place in the oven for 20 – 25 minutes, until the centers are firm. Let them cool completely, and you can store this in the fridge for up to one week.

photo 2Hope you like them. They are the perfect afternoon treat, or so healthy you could have them for breakfast, or maybe send them to school with the kiddos.

 

 

 

 

 

 

 

 

Perfect guilt free cupcakes
 
Prep time
Cook time
Total time
 
Author:
Serves: 9
Ingredients
  • 2 ripe medium plantains (just turned yellow)
  • 2 organic eggs
  • ⅓ cup coconut flour
  • ⅓ cup almond flour
  • ¼ coconut oil
  • ½ tsp aluminum-free baking powder
  • 1 tsp ground cinnamon
  • ½ tsp pink salt
  • ½ cup dark chocolate chips (optional)
Instructions
  1. This recipe is super easy to make. Start by preheating you oven at 350F degrees. Line a muffin tin with baking cups.
  2. Add to a blender the 2 eggs, coconut oil and the peeled chopped (into big pieces) plantain. Mix it until you get a smooth texture. Add all the dry ingredients and mixed until combined. If you would like to add the chocolate chips, now is the time, and just mix them with a spoon.
  3. Use a spoon to poor the mixture in the baking cups (you will use approximately 9 baking cups).
  4. Place in the oven for 20 - 25 minutes, until the centers are firm. Let them cool completely, and you can store this in the fridge for up to one week.

 

Are you a Chocoholic?

Are you a Chocoholic?

Are you a Chocoholic? It is a funny word, can you imagine how “addicted” we are to chocolate that it has its own addiction-word to reflect the urge we have for it. When I ask my clients about why they eat chocolate most of the time the story goes like this… “I was super stressed so I just wanted to eat some chocolate”, “I felt I was going to loose it so that is when I chowed-down the whole chocolate bar” or “you know it was that time of the month so I just needed to have my chocolate”, “It was a long day I just wanted a piece of chocolate and a place in front of the tv”. photo

Don’t get me wrong we eat chocolate when we are happy too, but pay close attention most of the time we can’t stop eating chocolate when we are in a stressful situation or we need to relax and disconnect.

Have you ever gotten super mad at your self for eating that whole bar of chocolate, do you feel like you failed your day because you couldn’t control the chocolate urge. Well let me tell you that there is a scientific reason (well two) why you eat and can’t stop eating chocolate. Scientist believe that craving a certain food can be a sign a of an acute nutritional deficiency, in the case of chocolate I think is a 50-50 deal.

First of all chocolate has gotten a bad reputation over the years (thankfully it’s name is being cleaned up) but in reality the actual cacao -where chocolate comes from- is REALLY good for you and some even considere it a super food. Cacao was found to be the number 1 antioxidant on the planet, by scientist measuring the power of antioxidants in different foods. It is packed with elements like: Chromium which regulates blood sugar, helps detoxify the liver, has blood cleansing properties. Phenethylamine (also known as PEA) which is the adrenal- related chemical produced naturally by our bodies when we fall in love, it also helps increase focus and alertness. Anandamide a endorphin that the human body naturally produces after exercise (Anandamide derives from the Sanskrit “ananda” meaning internal bliss).

One of the reasons we crave chocolate so much when we are in stress or need to relax is due to its Magnesium content, which helps you sleep and eases muscles (all related to PMS). So you are not that crazy, your actually is literally craving chocolate. But another part of the chocolate addiction is tide up to it’s sugar content. Many times we crave chocolate because our bodies are in need of a mineral it may contain, but once we have it sugar is to blame for unstoppable impulses to eat the whole bag. Yikes! So there you have it.

Remember that to get all the benefits you have to indulge on a 70% cacao chocolate (which means there is only 30% sugar) or even higher 80-85% cacao. And Raw is always best. Why you may ask? Raw chocolate has not been heated above 115 degrees, that means that all its nutritional values are not damaged by high heat temperatures.
So next time, you are craving some chocolate, don’t blame your self. Blame your body and reach for a bar that has a high cacao content and beat the sugar, so once your body is satisfied you can stash that bar for your next craving.

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