9 Tips for a Great Poop?

We ALL poop but are often afraid to talk about it. We’re often unsure if our poop is healthy or not, and what we can do to make it better. So I address all of this - what is “normal” poop supposed to be like - shape, consistency, color, how often should we poop, and most importantly, what we can do to improve our poop (and particularly, relieve constipation).

Why does this matter? Because the health of our poop says a lot about the health of our gut, which says a lot about our overall health. So i believe we should all be making the effort to incorporate those healthy habits that help boost our gut health.

Read more for my poop 101 and 9 tips for improving your poop!

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My Favorite Superfood Smoothie Bowl

By now you probably know of my obsession with: smoothie bowls, sweet potato, dark chocolate/cacao and superfoods in general. So it’s probably no surprise that this recipe, which combines all of the above, is one of my favorites (that I make at least once a week).

See my delicious, vegan, protein and superfood-packed CACAO SMOOTHIE BOWL recipe below.

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Clean Your Body: 8 Steps to a Cleaner, Less-Toxic Lifestyle

Did you know that we apply hundreds of chemicals on our bodies every day, of which many have been linked to increased risks of cancer, infertility, birth defects, hormonal issues (aka endocrine disruptors), and more?!

On top of this, we are exposed to many other toxins every day that also impacting our health, including: pollution, pesticides in food, chemicals in water, chemicals in cleaning products,Teflon on cooking pans, VOCs in paint, phthalates in plastic, and even our excess constant stress.

So what can we do?

READ MORE FOR 8 STEPS TO GET STARTED NOW ON YOUR “CLEANER”, LESS-TOXIC LIFESTYLE.

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Easy, Delicious, Vegan, Superfood Kale & Sweet Potato Curry

Today I’m sharing my newest recipe - a result of playing around with my organic dark leafy greens, attempting to find the best added sweet flavors to neutralize the slight bitterness of the greens, and I came up with this amazingly flavorful, nutritious dish.

Kale and Sweet Potato are two of my favorite SUPERFOODS, and they pair perfectly together.

This recipe is:

  • Extremely healthy and gut-friendly, packed with fiber and wide variety of nutrients

  • Vegan, gluten-free, and refined sugar-free

  • Ideal to prevent cravings as it contains all the different flavors to satisfy your palate

  • Comforting, warming, and filling (even without the optional protein addition)

  • Super easy to make – can be done in 3o minutes and all in one pot

  • Great for meal prep lunches and dinners; leftovers taste even better (keeps well in fridge for 3 days, tops 4)

Check out my recipe and give it a shot!

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FEED YOUR GUT – Prebiotics, Probiotics, Symbiotics, Postbiotics

By now you’ve probably heard of probiotics and are hopefully taking a supplement or making the conscious effort to eat more unsweetened yogurt, raw fermented sauerkraut and other fresh fermented probiotic-rich foods.

Maybe you’ve even heard of prebiotics – those healthy FIBERS that help to grow the healthy probiotics in our gut.

But maybe you haven’t yet heard of postbiotics. And/or maybe you’re unsure about the differences between these “biotics” and WHY it’s important to understand them.

So today I’m breaking it down in simple terms to help get you started on a path towards better GUT HEALTH. AND I’m sharing my #1 TIP to boost your digestion and overall health, something anyone can (and should) do which doesn’t require supplements.

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3 Easy Low-Glycemic Snacks to Satisfy your Sweet Tooth and Support Weight Loss

When we’re spending more time at home, suddenly we find ourselves in the kitchen grabbing for a snack that we don’t really need. We mindlessly grab a handful of the not-so-healthy stuff that is insight – the chips/crackers, kids’ cookies, those chocolate covered almonds, etc.

And we KNOW this habit is not supportive of our health goals.

That being said, a small snack once a day is not a terrible thing, and we can make peace with it. We can even use snacks in our favor so that we then have a slightly smaller meal for our next meal.

But in order for the snack to work in our favor, it needs to be eaten consciously, sitting down, and the snack needs to contain fiber, healthy fats and protein (and no processed junk) in order to keep our blood sugar balanced.

With that in mind, I wanted to offer today 3 EASY snacks to satisfy your mid-afternoon sweet craving. Snacks that are healthy yet satisfying and will keep your blood sugar balanced, which supports weight loss. They’re also HIGH-PROTEIN, VEGAN and relatively LOW-CARB. Lastly, they’re super easy (require minimal to no prep) and are totally family/kid-friendly.

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Create Your Own Healthy Macro Bowl

A macro bowl (aka buddha bowl) is my daily go-to dinner, which I make using leftovers (or things I “batch cooked” earlier including grains/beans/veggies), some fresh greens, seeds and/or avocado, a healthy sauce, and I’m good to go.

I love these bowls because they are BALANCED, EASY TO MAKE, ADJUSTABLE/VARIABLE, FILLING and usually, totally Instagram worthy.

While there are tons of variations, I wanted to offer an easy GUIDE to help you make your own macro bowl for a quick, easy, healthy meal. Plus, I’ll share one of my favorite go-to recipes.

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Easy, Delicious Protein-Packed Vegan Burgers (perfect for freezing)

Having easy pre-made healthy options for a quick dinner (such as pre-cooked frozen healthy foods that I can heat up in a minute and serve with a salad) are key for me to stay healthy. Especially now, during these new stay-at-home times when we’re limiting our supermarket runs, batch-cooking and freezing healthy staples IS A LIFESAVER.

So i wanted to share one of the recipes that i commonly make in big batches and freeze. This recipe is:

  • Dairy-free

  • Gluten-free

  • Oil-free

  • Soy-free

  • Packed with fiber, protein, B-vitamins, iron and more

  • Super flavorful

  • EASY TO MAKE and freezes well

Check out my blog for my recipe - both in english and spanish.

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Reestablish Your Healthy Routine

Now is a hard time for almost everyone. So much has changed, and we’re facing so many unknowns. So it’s totally understandable that our previous healthy routines and self-care habits have been on the backburner.

But it’s been almost two months of this new reality, and I feel that most people are now ready (even borderline desperate!) to reestablish a healthy routine.

So I wanted to share 7 tips to get you back on your feet, back to that routine and healthier diet, back to feeling a little bit more in control and a lot more healthy.

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THE BEST HEALTHY, EASY & DELICIOUS BANANA BREAD RECIPE

Right now that we’re all spending more time at home, we need home activities that are fun, healthy and easy. Even better, something that can be done with the kids. And baking banana bread fits that description perfectly.

My Banana Bread is:

  • gluten-free (optional grain-free, too)

  • dairy-free (optional vegan, too)

  • no processed sugar

  • moist, flavorful and perfectly sweet

  • super easy and kid friendly (can be done with just 1 bowl)

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One Day Reset Plan

During the holiday season, we get jammed with (usually fun) events, but that also means less time for relaxing, for exercise, for healthy cooking, and always implies lots of food (usually not so healthy) and booze (for most of us).

So what can we do to maintain a balance, to avoid gaining weight and feeling heavy, and to keep up our wellness game?

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Your New Favorite Anti-Inflammatory Superfood Drink

If you haven’t tried golden milk yet, you’re missing out! It’s a creamy, hot, milky (yet dairy-free) drink that’s delicious and PACKED with nutrients. It’s like a “warm liquid sunshine in a cup.”

READ MORE for my super easy, delicious and nutritious recipe - which adds some superfoods to help boost digestion, balance hormones and relieve stress.

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Healthy Holiday Hummus

I’m a big fan of hummus for many reasons including it’s:

  • creamy delicious taste

  • ability to pair well with many foods & versatile nature

  • amazing nutritional benefits - especially it’s GUT friendly properties (I’ll go through these below)

And today I wanted to share a new, easy and super healthy version of my homemade hummus that I tried this week and am loving - and is perfect for your next family Holiday dinner/event .

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Healthy GATORADE replacement: A "water essence" recipe for you and the kids

It amazes me how many people - even those that live a healthy lifestyle - still drink Gatorade (and similar electrolyte drinks) despite all the chemicals and sugar they contain. So it dawned on me that most people don’t realize the amount of sugar and chemicals in these drinks, and the fact that it may be doing your body more harm than good.

So what is a better alternative? Read more for an easy homemade “electrolyte water essence” recipe that will quench your thirst and prevent dehydration (which is cheaper, way healthier and just as effective).

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In Need of Gut Healing? 5 Foods to Avoid, 5 to Minimize & 5 to Enjoy

When our gut bacteria is out-of-balance, when we have more “bad” bacteria than “good” bacteria (to put it simply), this can cause issues for our overall health and wellness.

Taking care of your GUT HEALTH can help improve the health of your skin, your mouth, your genitals, it helps improve the health of your immune system, nervous system and brain!

What can you do to start?

Make a few tweaks to your diet to crowd out the bad bacteria and encourage the growth of the beneficial bacteria. Below I list top 5 foods to avoid, 5 foods to minimize and 5 foods to enjoy.

*And if this works for you, I encourage you to keep up with these dietary changes as a longer term LIFESTYLE (at least to a 90% degree) to avoid gut issues from recurring.

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The Secret Ingredient for a Creamy Low-Glycemic Smoothie

Green smoothies can be the ideal breakfast when prepared right.

One of the most common mistakes is adding way too much fruit , which can actually reverse many of the benefits of your smoothie. Too much fruit can spike your blood sugar, then lead to a blood sugar low two hours later, not to mention it will make your smoothie a calorie (and carb) bomb. So the key lies in keeping your smoothie LOW-GLYCEMIC while still making it delicious and filling.

HOW? There is one ingredient that I find can be a game changer to make your smoothie nice and thick and creamy without having to add all that fructose. And when you add a vanilla or chocolate flavored vegan protein powder, you won’t miss that banana at all!

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The Best Matcha Green Tea Latte

This amazing Matcha Latte recipe has a ton of health benefits, including:

  • helps detoxify your body

  • boosts your metabolism

  • enhances weight loss and fat burning

  • promotes hormonal balance

  • good for gut health

  • give you an energy boost (without the jitters)

  • it’s filling and delicious!

I make it with dairy-free almond milk (I use my homemade almond milk) though you can also use oat milk, cashew milk or coconut milk; all three work great. It’s free of refined sugar, yet still has a slight sweetness, and has an amazingly delicious creamy texture. I also add collagen that’s amazing for your gut, hair, skin and nails (and adds a bit of protein) and MCT oil (that helps you burn fat). What’s not to love?

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Magnesium Supplements: What You Need to Know

Often times, the root cause behind many of our health issues (such as trouble falling asleep, energy dips, constipation, etc.) is linked to a nutrient deficiency in your diet. It can be that simple.

One common nutrient that is often lacking in our diet (that is keeping us from feeling 100%) is MAGNESIUM. Increasing our magnesium-rich foods is key, but often not enough.

That being said, there is a WIDE range of magnesium supplements, and taking the right one can be a huge help to your health.

READ MORE for a quick 101 on different magnesium supplements, to help you find what may be right for you.

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One Lacking "Nutrient" That's Keeping You From Your 100%

Are you eating healthy but still not feeling 100%? Maybe your digestion a bit off, or you’re still having trouble losing weight?

In order to feel and look your best, you need to ensure that you’re eating the right macronutrients (protein, fats, carbs, fiber, fluids) and micronutrients (vitamins, minerals, antioxidants) on a daily basis - to support your hormones and your gut, and to consistently help your body “detox”, reduce inflammation, and stay vibrant.

Most people are lacking in their daily intake of one key nutrient: FIBER. And primarily because of this, they’re having trouble staying slim and feeling their best.

Getting sufficient (quantity, quality and variety of) fiber is absolutely crucial for optimal health, and has proven to help with a myriad of health issues ranging from constipation to type 2 diabetes and cancer. So don’t for one second think that fiber is “overrated”!

Sadly, the average person is estimated to consume only 5-10g of fiber a day, when they’re likely needing closer to 25-50g per day to feel their best. 

So, from where should we be getting our fiber and why?

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A Wholesome Recipe For Anyone - Lentil Vegetable Soup

One of the biggest challenges to healthy eating is finding THE TIME to cook, especially for all of us working long days.  So one thing I preach is the principle of “cook once, eat twice.”

One of the easiest, healthy dinner recipes that is great for leftovers is a lentil and vegetable soup. Its nutritious, filling, and something that can be served for the whole family. Find some time in your Sunday to cook the soup (and you can multitask while it cooks!), and then you can have it once or twice more during the week, depending on how many you’re cooking for.

Lentils are filled with protein and fiber,  which fill you up quickly, and have the added benefit of lowering cholesterol and balancing sugar levels. Lentils are also good sources of folate and magnesium, contributing to heart health. And lastly, as a relatively low calorie food, they are great for weight loss, especially when combined with vegetables!

So I’ll share with you a recipe that I make very often and highly suggest you try:

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