Tag Archives: health

Yummy Morning Smoothie 

Currently my favourite morning smoothie. I love it especially after working out, the texture is creamy, it’s cold, and it tastes delicious!

It’s kind of like your peanut butter and banana toast… but healthier and no bread!

You can use any protein powder that you wish, probably chocolate would make it divineeeee. My protein powder is a blend of Peruvian natural supplements (maca, quinoa, algarrobina, cocoa).

Ingredients:

2 bananas
lots of ice
1 cup of milk
1 tbsp peanut butter
2 scoops of Maca protein powder by Be Natural
Maple syrup or honey (to taste)
1/4cup of cold coffee (optional)

Instructions:

Place all the ingredients in a blender.

Blend and enjoy!

Green Energy Smoothie 

So I got my wisdom teeth pulled out… And that was something. Jaw bruises, stitches, and all that comes with it. I only got one out at a time because they were both the bottom teeth that needed to come out. Well that was double the annoyance of dealing with post-tooth extraction. Oh and translating a cookbook at the same time, which was only tempting ahaha.

BUT!

What did make it better, was the yummy smoothies I had to make and drink with a straw (hihihi). I had to get creative and make smoothies that were not only delicious, but also that were filling and nutritious.

Green Energy Smoothie
Yields: 2 extra large glasses

Ingredients: 

2 handfuls spinach
1 banana
1/3 cup strawberries
1/3 cup pineapple
1/3 cup mango
1 scoop protein powder of your choice
1 tablespoon coconut flakes
1 teaspoon chia seeds
1 1/2 cup of coconut water (or milk, or water, or orange juice)

Steps:

Blend all the fruits and vegetables with the liquid until smooth . You may also add ice if you like your smoothies very cold.

Sprinkle with chia seeds and coconut flakes.

Enjoy!

Notes:
I never add a sweetener to my juices or smoothies. However, maple syrup, honey, or agave are all good and healthy alternatives.

Double Chocolate Zucchini Bread

For all of those chocolate lovers, but also health lovers (like me), here is a recipe I have modified from SimplyRecipes. I have used only organic chocolate and chocolate chips (70%). I have also cut down on the sugar, and replace butter with coconut oil.

Para todos los amantes de chocolates, pero también de salud (como yo), comparto una receta que he modificado de SimplyRecipes. Use solamente chocolate orgánico y mini gotas de chocolate amargo (70%). También le corte el azúcar y reemplace la mantequilla por aceite de coco. 

Ingredients/Ingredientes

Makes 1 loaf (9x5inch bread mould)
Rinde 1 pan (molde de 23x13cm)

  • 2 cups grated zucchini (from about a pound and a half of zucchini). 2 tazas de zucchini rallado
  • 3/4 cup all purpose flour. 3/4 taza de harina
  • 1/4 cup unsweetened, organic cocoa 1/4 taza de cacao orgánico sin azúcar
  • 1 teaspoon baking soda 1 cucharita de bicarbonato
  • 1/4 teaspoon salt 1/4 cucharita de sal
  • 1/2 teaspoon cinnamon 1/2 cucharita de canela
  • 1/2 cups granulated white sugar 1/2 taza de azúcar (panela)
  • 1 egg 1 huevo
  • 6 tablespoons of coconut oil, melted 6 cucharadas de aceite de coco, derretido
  • 1/4 teaspoon almond extract 1/4 cucharita de extracto de almendras
  • 1/4 cup of bitter mini chocolate chips 1/4 taza de mini gotas de chocolate amargo 70% 

Steps/Pasos

  • Preheat oven at 350F. Prepare your mold as you prefer (butter and flour, or spray, or parchemin paper). Calentar el horno a 175C. Preparar el molde como guste (con mantequilla y harina, un spray, o con papel manteca).
  • Grate the zucchini, and make sure you get as much water out. You can use a strainer, or I just squeezed it in my hands a few times. Rallar el zucchini, y sacar todo el agua. Puede usar un colgador, pero resulta más eficaz de usar las manos.
  • In a bowl, whisk the dry ingredients together: flour, cacao, salt, baking soda, cinnamon. En un bol, mezclar los ingredientes secos juntos: la harina, el cacao, la sal, el bicarbonato y la canela.
  • In another bowl, beat the egg and sugar together until they are smooth. Then add the coconut oil and the almond extract. Continue beating for another 30 seconds and add the grated zucchini. En otro bol, batir el huevo y el azúcar juntos hasta que sea cremoso. Luego, aggrega el aceite de coco derretido y el extracto de almendra. Sigue mezclando unos 30 segundos más y aggrega el zucchini rallado.
  • Slowly add the dry ingredients to the wet ones. Do this in three parts and blend all ingredients together. Lentamente aggrega los ingredientes secos a los mojados. Haz esto en 3 partes y mezcla bien todos los ingredientes.
Batter/Masa
Batter/Masa
  • Put the batter into your mould and stick in the oven for 45-50mins. Poner la mezcla en el molde, y cocinar más o menos 45-50minutos.
Oven Ready!/Listo para el horno
Oven Ready!/Listo para el horno
  • Wait about 20 minutes for the bread to cool down, remove it from the mould, and place it on a rack until it cools completely. Espera más o menos 20 minutos para que el pan se enfríe, y sacarlo del molde. Dejar enfriar completamente.

Cooking tip: Always check you bread a little before the required time because all ovens are different. Use a toothpick to see if it is ready: you want it to come out dry. Also, remember that when you take the bread out of the oven, it continues to cook.

Tip: Siempre mirar al pan antes del tiempo sugerido porque todos los hornos son diferentes. Usa un mondadientes para ver si está listo: quieres que salga seco, sin masa. También, acuérdate que cuando sacas el molde del horno, su pan sigue cocinando.

 

4 Post-Running Yoga Poses

It’s true, sometimes we may not have the time to stretch after a run. Or we want to just hop in the shower and go to work, or eat, or start the day. Sometimes, life gets in the way of stretching and it is left aside to be done later and then, later never comes.

I cannot stress enough the importance of stretching when you are running/working out frequently (or even daily).

The muscles, as well as the muscle tissues need to be stretched. It is important to free our body of the lactic acid that is created when we exercise/run and to release any tension.

Here are my top 4 (standing) stretches I like to do after a run and when I am short on time:

  1. Side Body Stretch: Reach your hands up towards the sky, interlace your fingers as you breathe in. On your exhale, stretch towards the left (or right). Repeat this on the otherside and interlace your fingers the other way (the way that feels Weird/funny). Repeat this 2-3 times.
Side body stretch
Side body stretch

2. Wide legged forward fold: Open your legs wider than your shoulders. Lower your hands to the ground if you can, but make sure your back is straight and that your shoulders are back. Hold this for 3 Longhorns breaths.  Then, let gravity do it’s magic and release your upper body, let your arms and torso dangle. You may also grab the opposite elbows and swing lightly from side to side.

Wide legged forward fold
Wide legged forward fold

3. Pyramid pose: Place one leg in front of the other, at about shoulder distance, with all of your toes pointing forward. Keep your legs straight, and start lowering your chest towards your chin. Make sure you keep your back straight as well, and that your hips are facing forward. Do not worry so much about touching your toes, instead, focus on your hamstrings getting the stretch they deserve!

Pyramid pose
Pyramid pose

4. Garland Pose: This one I do ALL THE TIME. The Yogi squat is really great for the inner thighs and for the hips. Make sure there is a double movement between your legs and your arms. As your elbows push your legs to open more, your legs also push back into your arms. Your back must also be straight and your chest open. Putting your hands in prayer will help in this position.

Malasana Garland Pose
Malasana Garland Pose

There are a TON of other poses that can be done after a run. What are some of your favourites?

Stay tuned for my top 4 Yin Yoga inspired post run poses.

Going with the Flow

As an organized person, who loves to make lists (of everything!) I have been trying to just let things happen.
Yoga is a practice of this. Of coordinating your mind and body, your breaths and movements. It is a practice that brings you to the present moment, since the past cannot be changed and the future is unpredictable and out of your control.
I now slowly transition into a new lifestyle; one that is in a new country different from Canada, a life that is mainly in my third language, and one that is no longer a student life but a “grown up” one (whatever that means). I realize that flowing with the occurrences and opportunities that present themselves is even more important. I start teaching a yoga class twice a week (Core Flow and Post workout Yin), and I am getting into a new food business that is unexpectedly flourishing. Maybe these were not the plans, but they are the plans of the NOW. Sometimes life presents to you some things that you never thought possible. And it is there, in that now, that you should just go with the flow.

What do you do when unexpected things happen? How do you find ways “flow” in your everyday life?