Broccoli Sprouts tiny but mighty

Broccoli Sprouts tiny but mighty

IMG_1905Researchers found that broccoli sprouts had the following effects on patients with autism: calming, social responsiveness, increase sociability, improved verbal communication and repetitive actions. There needs to be further research done on the compound {sulforaphane} found in broccoli sprouts {can also be found in kale and cabbage}, but this is a good start. There is no harm in increasing your consumption of broccoli sprouts as they not only help to relieve these symptoms, but sulforaphane has also been found to have antimicrobial properties and kills cancer stem cells {which slows tumor growth} and detoxify the body of environmental pollutants.

Científicos descubre que uno de los compuestosIMG_1904 en los germinados de brócoli puede aliviar algunos de los síntomas relacionados con el autismo. El compuesto es Sulforafano {que también se encuentra en la col y el kale o col rizada} puede calmar, incrementar la sociabilidad, mejorar la comunicación. Todavía se tienen que hacer mas estudios, pero es un buen comienzo. A todos nos viene bien consumir #germinados de brócoli ya que no solo alivian los síntomas del autismo, pero también se ha comprobado que el sulforafano tiene propiedades antibacteriales y puede matar las células cancerigenas {lo que impide el crecimiento de tumores} y ayuda a purificar el cuerpo de sustancias contaminantes.

Why I love goat cheese, and why you should love it too.

Why I love goat cheese, and why you should love it too.

I primarily recommend a plant based diet, your plate should be full of vegetables, gluten-free whole grains, nuts and seeds; but I also think that some people need to add some kind of “animal protein” in small amounts. As I always say: The animal protein should be your side dish, not your main dish.

One of my favorite ways to consume animal protein is through Goat Cheese, these is the only form of dairy I consume on a regular basis. It is easy to use, convenient, fairly priced, packed with flavor and a good source of protein. Goat cheese has so much flavor that a small amount goes a long way. You can use it to make dips, or stuff vegetables, add it to your wraps, salads, or to your roasted vegetables. You can’t beat a plate of roasted butternut squash topped with rosemary, sunflower seeds and goat cheese. Y.U.M.

Even though I am not an advocate for cow’s milk and all it’s products I still love goat cheese, and you can always find goat’s milk yogurt on my fridge {my girls love it, I get the plain kind and we add our own fruits or maple syrup or home-made granola}. Why do I prefer Goat’s milk over Cow’s? Here is why.

IMG_17891-    Cow’s dairy has become an industrialized product, cow’s are raised in massive numbers, treated poorly, given hormones, antibiotics and fed a grain diet packed with Omega-6 {which creates tons of inflammation}. In the other hand Goat’s dairy is still a “niche market” far less popular than Cow’s milk, so there is not much demand for the product. This means Goat’s milk products are still made in small batches, by family farmers and by artisanal cheese makers using traditional ways. (As always pay attention to the labels, because as the demand grows some goats are starting to be raised in the “industrialized way” and products from this animals should be avoided).

2-    If you are sensitive to cow’s lactose you might still be able to eat goat’s cheese, because it contains less lactose than cheese made from cow’s milk.

3-    The cheese made from goat’s milk has shorter amino acid protein chains than cow’s milk, making it more digestible than cow’s milk cheese.

4-    Goat’s milk has a chemical structure very similar to breast milk and the fat globules are smaller, making it easier to digest than cow’s milk.

5-    Goat’s milk cheese has more Vitamin D, Vitamin K, thiamine and niacin than cow’s cheese. It is also a good source of riboflavin {a B vitamin} and phosphorus.

6-    Calorie wise, compared ounce by ounce goat’s cheese tends to have 40 fewer calories, less than ½ sodium and around 3 grams less of protein compared to cow’s cheese.

Hope all these reasons gets you motivated to start adding more goat cheese to your diet and start cutting out on the cow’s cheese.

As with any dairy product always choose products made with high quality milk, from grass-fed animals, organic and if you can always choose raw. Make sure to read labels {It makes all the difference, is the best way to know what you are really buying}. Your cheese should only have a couple of basic ingredients: milk, starter culture, salt and an enzyme called rennet. That’s it, stay away from processed cheese containing any other ingredients like additives, colorings, preservatives.

By following this suggestions you will be consuming a nutritionally superior product but also better tasting.

These are my top 3 goat cheese choices-  {you can find most of the time in my fridge}: soft goat cheese {very similar to cream cheese}, Goat’s Feta {the same as Feta only it is made with goat’s milk and has less sodium} and shredded Pecorino {made from Goat’s milk, has a strong flavor, and we use it instead of Parmesan cheese}.

Grain Free Arepa

Grain Free Arepa

IMG_1371I posted this babies on instagram the other day, and they where a complete success. Since then I have been making them a LOT. They are so easy to make, keep well on the fridge, are paleo friendly, vegan, gluten-free and a great bread alternative. So without further introduction here is the recipe for my super-deliciously-easy. Grain Free Arepas. {Arepas are a South American food, you could compare them to the Central America Corn tortillas. They are usually made with corn -which if you are not carefully is loaded with GMO’s- and also industrialized corn can be inflamatory to some people. I had been making my CasaHealthy Arepa with oats and seeds, but in the search for something grain free I came up with this recipe}.

 

Grain Free Arepa
 
Prep time
Cook time
Total time
 
Author:
Serves: 6
Ingredients
  • 2 Green Plantains
  • 1 Yellow Plantain (can be between yellow and green)
  • ⅓ cup Coconut Oil
  • ¼ cup Hemp Seeds
  • ¼ cup sesame seeds
Instructions
  1. This Grain Free Arepas are so easy to make. Peel the plantains and place them on the oven on 350F for 30 min {you can use your toaster oven if you want, that is what I use}. Once the time is up, take the plantains our and let them cool for 10-15 min. Cut them in 2-inch pieces and place them on a high speed blender or a food processor. Add the coconut oil and mix, until you get a uniform mixture {the consistency of play-dough} add the seeds {you could also try adding chia-seeds} and mix for a minute until everything is well combined. Scoop out the dough and make small balls and pat them to give them a “patty” shape. Place them on the sandwich grill until they are crunchy and golden {if you don’t use all the patties at this time, you can store them on the fridge for up to 4 days}. Once they are cooked, split them in half and add anything you would like. I usually prefer goat cheese or scrambled eggs, avocado and carrots, tuna salad… you see the possibilities are endless. This Grain Free Arepas are soo easy to make. Peel the plantains and place them on the oven on 350F for 30 min {you can use your toaster oven if you want, that is what I use}. Once the time is up, take the plantains our and let them cool for 10-15 min. Cut them in 2-inch pieces and place them on a high speed blender or a food processor. Add the coconut oil and mix, until you get a omoghen mi

 

Pay attention to nutrients and forget about calories

Pay attention to nutrients and forget about calories

When most of my clients start working with me one of the first things they ask me is how many calories they should be eating. How many calories their snacks their snacks should be, and if they want to indulge how many calories are they allowed???
Stop with the insanity. Calories… shhhmalories.
I believe this whole calorie-obsession is one of the reasons there is a health crisis going on, (well that and the whole fat-free, processed foods, refined oils problem).
If you only focus on eating a certain amount of calories you might loose some weight, but your body will become weak and it will crave more foods. So the weight will come back up. Want to learn more about nutrients and how they beat calories in the weight-loss wars?

Here is the thing. When we count calories we only pay attention to the energy that certain piece of food has. We don’t look into it’s home composition. The human body uses energy, but at the same time it requires a complete mixture of macro and micro nutrients to strive. By this I mean we need our fair share of healthy fats, proteins, complex carbohydrates and many vitamins and minerals.

If you eat foods that are low in calories and by this I mean processed foods, low-fat and sugar free, we are just eating for “energy” per say, but not for nutrition. And a malnourished body is always wanting more, because it is not getting what it needs to perform at its best. This creates a vicious cycle, you eat low calorie junk thinking that it will make you loose weight, then you feel full for a little while. But your body is not satisfied, so it sends hunger signals and you eat more. It also stores more fat, like a defense mechanism. Your body has no clue what to do with all those empty calories, so it decides to hold on to them while it gets what it really wants nourishing foods.

So you see counting calories doesn’t take you anywhere. And it doesn’t help you loose weight. That being said, when you eat a healthy diet, filled with vegetables, fruits, nuts & seeds, healthy fats, protein and complex carbs your body becomes nourished, feels satisfied and cravings start to vanish. Once this happens, you can actually start to pay attention to the portions of the healthy foods you eat. Always following this principle, eat all the veggies and berries you want, healthy fats (avocado, coconut, olives, nuts & seeds) until you start feeling satisfied and complex carbs in moderation and fruits only in the morning. Simple right. Would you like me to help you find the perfect combination for you? Send me an e-mail and we can schedule a meeting.

fast+easy=delicious salad

fast+easy=delicious salad

have you heard about super foods? i will talk about them in another post. there are some many of them. packed with nutrients, vitamins and flavor. now that the casahealthy girls are back in school, i seem to be having lunch later and later every day. i prefer to wait until they get home and have their snack so i can have my lunch with them. but at the same time i don’t want to spend so much time on me, so today i came up with a great way to get a yummy-fresh lunch, filled with all the goodness of superfoods.

organic arugula salad, topped with raw gojiberries, raw cacao nibs, raw dry coconut and walnuts. some organic olive oil and balsamic vinager.

i can’t even tell you how good it was, even my girls had some. chocolate with salad… a great way to get kids to eat their greens.

morning glory

morning glory

Since I bought my lovely (and very useful) vitamix, I and the rest of the CasaHealthy family have been enjoying a morning treat. Our deliciously-green-vitamin&enzyme-pack smoothie. yum. So GOOD. We all drink it and love it. I can swear to you since it became a part of our morning ritual there have been no more colds-flues-or-anykind ofsickness. And the girls in the house are enjoying really fast growing nails and shiny hair.

Have you tried a fresh-smoothie lately? Give it a go. It is a great way to pack on vitamins and nutrients in an easy, and super fast delicious way.

Join the Wellness Revolution!

Join the Wellness Revolution!

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