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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Earth Week Special: 6 Easy Steps You Can Take Now to Help the Planet

If we think about the ENVIRONMENT for one second, we’ve recently seen some of the biggest wildfires and hurricanes, and now this. Scary stuff.

But maybe this pandemic – which has forced us to slow down, only grocery shop when it’s absolutely necessary, use our cars much less and consume less overall – has it’s positive side.

So what can we do?

Read more for 6 easy steps that you can start taking now.

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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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Must Read Books

Are you finding yourself with a bit more time now that you’re stuck at home? Or maybe just looking for an escape from the kids? Or something to read and distract you that’s NOT all about Coronavirus?

I figured today was an opportune moment to share some of my favorite books - including romance, self-help and nutrition/wellness.

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Embracing Sundays: My 5 Simple Acts of Self-Care

Sundays are my absolute favorite day, because i have no schedule and I make time to do what I love most.

What do I do on my Sundays that brings me so much JOY?

Above else, i make time for:

*checking-in and reflecting

*moving my body (doing something different and/or something I love)

*connecting with family

*doing an act of love (like making breakfast for my hubbie)

What is YOUR favorite day of the week and why? What act of self-love, of self-care, can you add to your day?

READ MORE about my reflexions and get inspired to make a special day (or morning or afternoon) for YOU!

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10 Tricks for Prepping a Healthy Kitchen

Improving your health and losing weight is not just about what you eat and how much you eat; it’s also about how/when you eat, and the environment in which you live.

And having a healthy, well-prepped kitchen can make a world of a difference!

So today i’m sharing with you some of my best tips to help you out - so you can better reach (and sustain) your health/weight/wellness goals. Start with one or two, and gradually work your way to implementing all of them. You’ll see immediately the difference it makes…

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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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Food as Medicine: Fighting depression with Holistic Nutrition

Did you know that antidepressants are some of the most prescribed medications in the world (and the most popular psychiatric medication)?

WHY IS THIS IMPORTANT? Because I am convinced that in many cases (that are not SO severe), there are many “natural” holistic tools that one can apply to feel better and avoid taking anti-depression meds - and these tools help treat the root cause, and come with no side effects!

Additionally, in the cases where medication is absolutely necessary, there are many lifestyle and diet factors that can support your depression treatment to make the results more effective (and hopefully help you become less reliant on the meds).

READ MORE FOR 5 NUTRITION TIPS TO HELP YOU BEAT THE BLUES AND SUPPORT YOUR MENTAL HEALTH.

IMPORTANT NOTE: I am not a doctor, and depression can certainly be a serious medical condition that requires medical attention. So if you suffer from depression, please call your doctor for a diagnosis and a treatment plan that works for you.

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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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Paleo & Keto 101

Both Paleo and Keto diets have major health benefits, and I highly recommend applying some of their core principles to your way of eating if you’re looking to clean up your diet.

READ MORE for the lists of what to eat and what not to eat on each diet, differences & similarities between Paleo and Keto, and maybe you'll give a shot to applying their principles to your current diet.

**Remember however that it’s often best to modify the diet to YOUR lifestyle, YOUR body, YOUR needs, and make it a long-term way of eating versus a short-term diet. Applying some degree of “Intuitive Eating” is crucial regardless of which diet you are following.

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