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Sweet Potato Bowl

Sweet Potato Bowl

Sweet potato bowl- I love sweet potatoes, they are the perfect carbohydrate {low glycemic- their natural sugars are slowly released into the IMG_3192bloodstream, packed with fiber, beta-carotenoids, high in vitamin B6, a good source of vitamin C, contain some vitamin D and iron and are a great source of magnesium- which is essential & almost everyone is low in this mineral- helps relax and combat stress} Not only they are a nutritional powerhouse, but they very easy to cook and store. I usually have one or two baked sweet potatoes in my fridge- this makes making lunch a breeze. Today I used 1/2 a sweet potato + 1/4 tsp pink salt + 1 tbs nutritional yeast + 1 tbs grass fed butter + 1/4 cup sunflower seeds + 2 chives + 1/2 parsley {last two chopped}— heat the sweet potato {if it is not hot already} add the butter salt, yeast and mix well. Add the rest of the ingredients and mix to incorporate everything. Enjoy! Remember to look as food as nourishment for your boy and as a provider of energy.
La papa dulce {también conocida como camote} es un super alimento. Excelente fuente de carbohidrato de indice glicemia bajo – {el cuerpo absorbe su azúcar natural lentamente, sin crear altos de azúcar en la sangre}, tiene fibra, vitamina B6, vitamina C, contiene un poco de vitamina D y hierro, es una excelente fuente de magnesio {mineral esencial del cual casi todos carecemos- ayuda a relajarnos y combatir el estrés}. No solo tienen un alto valor nutricional pero también son fáciles de cocinar y tener listas. Yo por lo regular siempre tengo 1 o 2 papas dulces ya horneadas en el refrigerador. Hoy utilize la mitad de una de estas, la caliente le eche una cucharada de mantequilla de vacas alimentadas con pasto, perejil, cebolla blanca larga, semillas de girasol, sal rosada, levadura nutricional y listo. Quede deliciosa, yo quede muy satisfecha y con energia. Siempre busca alimentos que nutran tu cuerpo, que aporten energía y sean ricos.

Best fat to cook with

Best fat to cook with

IMG_3186One thing I always tell my clients is to stop fearing fat- the right kind of fat that is. Fat is good for you, it can speed up your metabolism, help you stay full longer and is needed for optimal brain and cell functioning. So yes, you need to eat more fat {healthy FATs} and eliminate all the sources of bad fats from your diet. My favorite fats to cook with are coconut oil, grass-fed butter or ghee and palm oil. Butter has been demonized for a long time, but it is time to give it a second chance— Grass-Fed butter could be considered a super-food and should be included in everyone’s diet- specially in kids and pregnant women diets. Grass-fed butter comes from the milk of cows that have only eaten grass during their life- no grains {that means no #GMO corn or soy} and here is where the difference and the magic happens. The fat composition is high in health-enhancing fats and low in those fats that have been linked with disease. This means higher amounts of Omega’3 fats and low amounts of Omega’6 fats. This is one of my favorite butter, and I just found it in #costco {so look for it} or you can also get it at #WFmarket – The important thing is you start adding it to your diet. Remember to add it to your veggies, as many vitamins are fat soluble {eating veggies with butter enhances the absorption of their nutritional value}

Una de las cosas que siempre le digo a mis clientes es que tienen que perderle el miedo a las grasas- a las grasas buenas! La verdad que todos tenemos que comer mas grasas buenas, especialmente los niños y las mujeres embarazadas. Pero ojo así como comemos mas grasas buenas {mis favoritas para cocinas son mantequilla de vacas alimentadas con pasto, aceite de coco, aceite de palma} también tenemos que dejar de comer las grasas malas {todos los aceites vegetales}. La mantequilla es esencial para la salud y un funcionamiento optimo de el cerebro y las células. Eso si la mantequilla tiene que ser de vacas alimentadas con pasto, ya que eso es lo que hace toda las diferencia. Estas vaquillas solo se alimenten de pasto verde durante toda su vida, eso significa no granos {especialmente no maíz o soya genéticamente modificada- a la cual hay que tenerle miedo}. Este tipo de grasa esta cargada de Omega’3 y super baja en Omega’6. Y como les he contado antes los Omega’3 son esenciales para una buena salud. Así que a cocinar mas con mantequilla. Especialmente los vegetales que tienen vitaminas solubles en grasa {comer los vegetales con grasa hace que podamos absorber mejor todo su valor nutricional}.

Monday Insipiration

Monday Insipiration

It is Monday again, are you ready to start your week?

IMG_2057Lets talk about gratitude. Do you practice it? really consciously practice it.

Mmmm… I used to think I practiced it all the time. I was thankful and grateful for everything… everyday. The thing is we fall into our everyday life, and yes we are grateful in the back of our minds, but that doesn’t mean we are practicing gratitude.

To really practice gratitude we need to consciously be aware, and give thanks for what comes into our life. Some days it might be your house, your healthy kids or having a great hubby, but other days you might be grateful for other things, smaller things like having running clean-water, or even your setbacks.

Practicing gratitude is very powerful, even if you start small. So don’t be afraid or try to go overboard. You don’t nee to mention every little thing- or every perfect thing- you just need to come back to your self and realize that you are blessed with so much.
Acknowledging and giving thanks, shifts our whole day and our mind.  It brings us back to the present, but mostly it brings positivity back into our lives, and we all could use a bit more of that.

This week I invite you to be grateful for 5 specific things each day- when you wake up {or before you go to bed} take a moment to consciously give thanks and see how your days change for the better. If you have kids, teach them to be grateful. Each night before going to bed ask them to mention 5 things they are thankful {or happy for} that day.

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.

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 -

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