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Milena2

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Milena

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¡Aquí van las recetas!

MI JUGO VERDE ANTIINFLAMATORIO

Ingredientes:

  • 2 Tazas de espinacas
  • 1 Pepino
  • 3 Tallos de apio
  • 1/2 limón (pelado)
  • 1/2 manzana verde
  • 1 trozo de jengibre fresco (del tamaño de una aceituna aproximadamente)
  • 1/4 cucharadita de cúrcuma en polvo y un toque de pimienta negra (para agregar al final). Esto aumentará aún más las propiedades antiinflamatorias del el jugo.

Preparación:

  • Lavar bien todos los ingredientes
  • Picar las frutas y verduras de un tamaño adecuado, de acuerdo a las proporciones de tu extractor de jugo.
  • Introducir los vegetales en el extractor, procesar y ¡listo!

EL DE MIS NIÑOS…

Una simple variación del mío.

Ingredientes:

  • 2 Tazas de espinacas
  • 1 Pepino
  • 3 Tallos de apio
  • 1/2 limón (pelado)
  • 1/2 manzana verde
  • 1 naranja (pelada) o 1 taza de piña.

simplemente eliminé el jengibre, la cúrcuma y la pimienta y agregué una naranja (o una taza de piña).

Preparación:

  • Lavar bien todos los ingredientes
  • Picar las frutas y verduras de un tamaño adecuado, de acuerdo a las proporciones de tu extractor de jugo.
  • Introducir los vegetales en el extractor, procesar y ¡listo!

Sugerencia:

Si a tus niños no les gusta esta combinación, agrega primero ingredientes que sean más dulces o con los que ellos ya estén familiarizados y después introduce de a poco otras frutas y verduras. Los jugos son una excelente manera de incorporar gradualmente nuevos vegetales, para poder ampliar la variedad de nutrientes e integrar nuevos sabores en su alimentación. Para que esta transición sea más fácil y rápida, te recomiendo no partir con jugos extremadamente dulces o hechos completamente en base a frutas (pueden ser altísimos en azúcar, lo que no es lo ideal a pesar de ser azucares naturales. Sobre todo cuando estamos creando hábitos). Trata de mantener una relación de 50/50 entre frutas y verduras en cada jugo que prepares, utilizando toda tu creatividad e imaginación.

Invítalos a participar del proceso, hazlos elegir ingredientes de colores lindos y llamativos, permite que te ayuden a prepararlos y pásenlo bien juntos en la cocina.

¡Suerte!

Milena.

blog post title here 4

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The Friendly Brownie

The brownie has been in my life since I was an infant. In my family, baking mini chocolate brownies for birthday parties, christmas, or any other celebration it’s almost like a family tradition. This recipe has been passed on generation after generation and now I finally got it. Unfortunately, I had to forget about it when I found out gluten and sugar where causing me digestive problems, and affecting my health in general.

The relationship between my digestive health and health in general is an extensive topic I will talk about later… but I know, for now the important thing is CHOCOLATE.

The good news is there are plenty of exquisite GLUTEN FREE alternatives worth giving a try, and this brownie is one of them.

Here goes the recipe…

BROWNIE INGREDIENTS:

  • 3 tablespoons of coconut flour
  • 3 tablespoons of powder cacao (sugar free)
  • 5 tablespoons of coconut oil
  • 4 tablespoons of ghee (clarified butter)
  • 4 eggs
  • 1 big sweet potato
  • 20 drops of stevia
  • 1 teaspoon of vanilla extract
  • ½ teaspoon of baking powder
  • A pinch of salt

SPREAD & DECORATION:

  • ½ cup of shreded coconut
  • 1 ½ cups of fresh or frozen berries. You can use the ones you like the most. In this case I used raspberries, cranberries, and strawberries.
  • ½ cup of canned coconut milk

As this brownie is gluten free, it’s consistency is less fluffy and more dense than a traditional brownie. That is why I decided to combine it with two ingredients that will give it the perfect balance: a creamy neutral one (coconut milk) and an acidic one (berries). I believe the combination of these three is incredible and at least in my house it has been a success.

Try to use organic ingredients anytime possible, that way you will be avoiding dreadful pesticides and chemicals. But if it is not possible to access organic food, I still encourage you to make it! This version is a lot better than a conventional brownie full of gluten, sugar, and much more… at least in this recipe you will be in control of the ingredients you used, thus nourishing your body with something much better.

Sweet potato is one of the stars in my recipes as it is a complex carbohydrate, with low glycemic index. This means that the natural sugar it contains will be slowly released in the blood stream, this provides a balanced and regular source of energy without spiking the sugar levels in the blood stream (glycemia) associated with fatigue and weight gain.

Also it is fiber loaded, which promotes a good digestion, vitamins B6 and C, potassium and minerals like iron and magnesium. Its intense orange color is due to its high content of carotenoids, one of them being beta carotene. These are excellent antioxidants that strenghten your immune system and protect your body against aging, cancer, and other illnesses.

On the other hand cacao (a powerful antioxidant), coconut oil, and ghee are currently considered superfoods due to the numerous beneficial properties they contain.

Respecting ghee or clarified butter, I would like to explain why it is the only dairy food I consume. Its flavor is incredible, it remains stable even during high temperatures which is why it’s very safe to cook, it is an excellent source of vitamins (A, E, K2), minerals, and when it comes from grass fed cows it contains fatty acids like Omega-3 and Omega-9, which play a vital role in mood, brain health, hormonal health, among others.
It has a highly effective healing effect on the digestive system and it is detoxifying for the body. For all of those reasons it has been utilized for thousands of years in ayurvedic medicine and currently more and more people are utilizing it around the world.

Let’s get to it…

PREPARATION:

BROWNIE

1. Preheat oven to 140ºC.

2. Peel the sweet potato and cut it into small cubes. Then add 1 tablespoon of coconut oil.

3. Place them in the oven and bake until they are soft.

4. Puree the sweet potato until reaching a smooth consistency and mix with ghee and the remaining 4 tablespoons of coconut oil. Let it cool off and put away.

5. Mix eggs, cacao, coconut flour, baking powder, salt, stevia, and vanilla extract in a bowl. Then add this to the sweet potato mix.

6. Cover up in a bread container with baking parchment or add coconut oil. Add mixture and place in oven for 20-30 minutes, depending on desired consistency (cook longer for a firmer texture, or for a consistency that is softer and tender, cook for less than 20 minutes).

7. Remove from the oven, cut in squares, and set aside.

SPREAD & DECORATION:

1. In a food processor, grind the berries until a puree consistency is obtained.

2. Shake coconut milk before opening it. Mix well with a fork to avoid lumps.

3. Serve a tablespoon (or two) of the berry sauce, then add a piece of brownie, and pour a tablespoon of milk on top. Powder it with shredded coconut and enjoy!

I HOPE YOU LIKE THIS AS MUCH AS MY CHILDREN ANS ME..

Go ahead and give it a try for your next party, for a group of friends or for your family. Remember to always cook with love and enjoy with the people you love the most…

I would love to know what you think about it, or if you have a healthy recipe you would like to share with me. Please write your comments below…

With love,

Four foods that really nourish your life

You are probably thinking I’ll say: cranberries, avocado, broccoli, and kale, right? Eventhough these are all extremely nourishing types of food that I personally love, I would like you to know that when it comes to good health there other types of food more important than those I just mentioned.

Joshua Rosenthal, an expert in nutrition, director and founder of the IIN (Institute for integrative Nutrition) for over 20 years, held that the food we consume is secondary. He proposed that what really nourishes our lives belongs outside of our plate and he identified it as primary food.

The main four primary foods are:

1. The relationships we cultivate in our lives.

2. Profession, occupation or activity that fulfill our lives.

3. The physical activity we perform.

4. Our spirituality.

Allow to me explain in a simple way…

Imagine when you were a little girl and you were playing with your neighborhood best friends outside of your house… There was not an awareness of time or of any necessity. Suddenly, you hear your mom’s voice saying “food is ready” and you beg her to let you play for longer because you are still not hungry. I don’t know if your mom would listen to your plea, but my didn’t. Therefore, I had to stop playing to go to eat. I would eat as fast as possible to be able to go outside and play with my friends again. I would not even think to ask for dessert because if I took too long, they would have to leave, and the game would end. Does this story sound familiar to you? If the answer is yes, probably by the end of the day you were exhausted and completely satisfied.

Now remember one time you have been depressed, anguished, or nervous for something. It could have been for ending an important relationship in your life, not finding meaning in your work, or having been lost, or without really knowing what you wanted in your life. It is very likely that facing a situation as such you would have eaten as if all of the existent food in the planet was about to disappear…

In general, under painful circumstances, loneliness or stress we tend to eat more than we should. We chose high sugary foods, alcohol, or the quickest option, but not necessarily the healthiest within our reach.

This occurs because: if there is an imbalance in one of our primary foods, there is no secondary food (actual food) that will fill that emptiness. Anxiety, that unpleasant sensation many of us have dealth with more than once, is nothing more than a mechanism in our body to inform us there is something out of balance in our primary foods.

“Everytime I confirm more that all of the desicions and elections we take in our life, are highly influenced by our mental state, specially when it comes to food”

It is very important what we put in our plates. It should be the best possible quality based on our unique necessities, but it is secondary to these four “foods” when one is trying to maintain a healthy and balanced life.

We can eat all the broccoli in the world, but if we don’t have a good relationship with ourselves and with the ones around us, if we don’t move in a gentle way for our body, if we can’t find a meaning in what we do or if we don’t feel happy, would we really be healthy?

Does it make sense to you?

How are your primary foods?

Is there an area in your life that needs more attention?

I would love to know what you think about it!

Milena.

Do you think you need someone to guide you and motivate you to do effective and sustainable changes in your lifestyle…?

Come get to know more about my personalized health Coaching program of On-line health!

I would love to know what are your main goals and what are your main health goals to determine if I can help you reach them. Click Here to reserve your FREE health goal session.

¿What is a Health Coach?

Generally, we all know what we ought to do to look and feel better… Eat more vegetables, less sugar, practice sports, sleep more, and maintain those good habits throughout time. Nevertheless, what many of us don’t know, is how to REALLY achieve this through practice and turn it into our lifestyle.

When I say “lifestyle” I am not talking about a change we implement for two months and then let it go, neither am I talking about a changed behavior because someone forced us to do so. Acquiring a healthy lifestyle should not be something imposed or something that does not make sense to us. It should be something individualized in accordance with our unique physical necessities, and most of all, it should be pleasant and enjoyable. That is the key to stay motivated and maintain it through the passing of time.

A Health coach role is to support you during that process, as the lack of reliable information, difficulties faced when eliminating bad habits, or the absence of good results bring as a consequence discouragement, frustration, and anxiety. All of this makes us abort our mission when we are already half way through.

Are you tired of asking “doctor Google” for the best advice to perform a detox, lower your weight, regulate your digestion, increase your energy, or reduce stress in a safe natural way?

If your answer is “yes”, I understand you, because that also happened to me.

An Integrative Nutrition Health Coach has a unique vision about what it is to have a healthy life, encompassing health and well being standing from a hollistic perspective, where what we put in our plate or the fact of having up to date doctor checkups is not enough to ensure a healthy life.

For an Integrative Nutrition Health Coach, nutrition always goes hand in hand with two other factors:

1. Bioindividuality:”one’s food may be the poison of another”

Considering every person as a unique individual with specific necessities, corporal biotype, likes, and lifestyle, is vital to determine a way of nutrition that is friendly, effective, and sustainable throughout time.

2. Primary Food Supply: The relationship we cultivate in our lives, the activity or profession enabling us to develop our persona, the way we move our body, and the connection with our spirituality, are considered essential milestones to a healthy life, and to really be able to nourish it. That is precisely why they are key pieces to the focus of Your True Balance.

Paula’s habits or lifestyle, a 25 year old woman, student, who lives alone and is also a high endurance athlete, should be the same to those of Olivia’s? She is a 34 year old woman who just gave birth to her third son and is currently nursing, working part time and who also has some digestive problems… absolutely NOT.

Does it make sense to you?

THEN…
WHAT DOES A HEALTH COACH REALLY DO?

:: The role of a Health coach is to guide you in the process of incorporating habits to better your health, as much as inside as outside of your plate

:: A Health coach will formulate plans of action based on your goals and will be your “health personal trainer” who will keep you motivated while advancing in the correct direction.

:: A Health coach will determine a way of nourishing that really works for you, based in your unique necessities without imposing terrible diets.

:: A Health coach will take as much time as needed in order for you to understand how your body works, that way you will be able to incorporate habits that really make sense to you and are effective. As such a Health coach can make a big difference, because education and prevention are two areas that are commonly left out by other health professionals and that are key to maintain a healthy life throughout time.

A HEALTH COACH WILL NOT DICTATE FROM A PEDESTAL, NEITHER WILL SHE GIVE YOU A LIST OF APPROVED AND NONE APPROVED ITEMS THAT YOU DON’T EVEN KNOW HOW TO INCLUDE IN YOUR LIFE, BUT WILL WALK NEXT TO YOU DURING YOUR JOURNEY.

:: A health coach will give you the tools to become an expert in yourself and so that you can make the best possible desicions regardless of the circumstance. As necessities change throughout time.

:: Will provide orientation about the type of physical activity that is more favorable to you according to your corporal biotype.

:: Also, will teach you how to include simple and effective methods to fight against stress, to manage your time appropriately, and will introduce to your busy life your own self care rituals.

The role of a Health Coach will never be to replace a health professional like a doctor, psychologist, or nutritionist (even when they have ample knowledge about diet and nutrition), neither will he treat terminal illnesses or prescribe medication.

“IN SHORT, A HEALTH COACH WILL BE THE ONE TO SUPPORT AND GUIDE YOU DURING THE PROCESS OF LEAVING BEHIND THE WOMAN WHO KNOWS WHAT SHE HAS TO DO, BUT DOES NOT TAKE ACTION, TURNING INTO SOMEONE WHO PRACTICES WHAT SHE PREACHES”

Do you need someone to support you and motivate you to take action on your health and well being?

I would love to know what your main health goals are and determine if I can help you reach them. Come make your reservation for a FREE health goal sessiond next.

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AND START CREATING AND MAINTAINING! NEW HABITS TO IMPROVE YOUR HEALTH AND WELL-BEING FROM THE BASE

I HAVE A GIFT FOR YOU!

DOWNLOAD YOUR EBOOK FOR FREE

AND START CREATING AND MAINTAINING! NEW HABITS TO IMPROVE YOUR HEALTH AND WELL-BEING FROM THE BASE