Monday, November 25, 2013

Flor de Jamaica - Un Diurético

Flor de Jamaica, es recomendable para personas que suelen retener líquidos, ya que es diurética, es decir, ayuda a eliminar toxinas atravez de la orina.  NO es para adelgazar, como muchas personas creen.  Ayuda a limpiar los riñones, si sufres de cálculos (arenillas) renales.  NO se debe tomar si sufres de insuficiencia renal.  

Como se usa?
1) Hervir Flor de Jamaica y agregar el liquido de esta a una jarra de agua.  Beber sin azúcar o edulcorante. 
2) Lo mas fácil es, en una taza poner Flor de Jamaica y cubrir con agua.  Meter al horno de microondas por 1.5 minutos.  Agregar el jugo a 1 Litro de agua. Beber sin azúcar o edulcorante


Monday, November 18, 2013

Pumpkin Pie Pancakes


¼ c Pumpkin Puree (Libbys is a great brand or Organic)
¼ c Oat Flour (blend oats to make flour)
1 Tbls Coconut Flour
2 or (¼ cup) Egg Whites
¼ c Unsweetened Coconut Milk
1 scoop ON Vanilla Cream Whey Protein Powder
1-2 packets Truvia
1 tsp low-sodium Baking Powder

Pumpkin Spice
All Spice
Vanilla Extract

Earth Balance Coconut Spread or Coconut Oil
Note: Earth Balance Coconut Spread is Dairy Free, Gluten Free, Vegan, GMO Free, 95 Plus Percent Organic


Mix all dry ingredients in a bowl. 
Add unsweetened coconut milk, egg whites, and vanilla extract.  Mix until incorporated.
Batter has a ticker consistency, not watery.
In a skillet, spray oil or coconut spread on medium heat.
Add ¼ cup batter on skillet and spread batter with spoon to make a rounded pancake. 



#health#healthy #cleaneating #eatclean #healthymeals#healthylife #recipe #food #foodporn #instafood#NPC #exercise #fit #fitness #fitlife #muscle#training #gym #fitspiration #motivation #inspiration#instafitness #instafit #weightlifting #bodybuilding#beastmode #trainhard #focus #dedication

Spicy Chicken Patties


1.5 lbs ground Chicken (or Turkey)
1-3 serrano peppers - diced (depends on how Spicy you like)
1/4 cup Cilantro
Freshly ground pepper
Celtic Salt
Unrefined Coconut Oil for Cooking
Makes about 4-5  - 4oz patties

Note:  You can make all Turkey or all Chicken! 


  1. Mix all ingredients in a large bowl.
  2. Season to taste!
  3. Make 5oz meatballs about size of palm and flatten them to make each patty.
  4. Each patty should weight about 5oz, pre-cooked.  It looses about 1oz in the cooking process.
  5. In a skillet, place 1 tsp coconut oil over medium-high heat.
  6. Place patty in skillet and cook about 4-5 mins per side. 

Friday, November 15, 2013

How to get more juice out of a lime/lemon

How to release the juices in limes and make it easier to squeeze.  Roll your hand over the lime a few times (back and forth), as shown in the pic! 

Sabes como sacarle mas jugo a tus limones y sea mas fácil de exprimir? Rueda el limón varias veces, así como en la foto! 

#lime #limon #DietTips #GeniusIdea  #food

Wednesday, November 13, 2013

IG: Healthy_MC

Whole-Grain Dijon Mustard Chicken


- Whole Grain Dijon Mustard 
- Garlic Cloves
- Coconut Oil Spray (any baking spray)
- Skinless Chicken Breasts


  1. Preheat oven at 400 degrees F (200 degrees C)
  2. Wash chicken breasts well. 
  3. Make little cuts on top and bottom to allow ingrediets to penetrate better. 
  4. Cut garlic cloves in small pieces.
  5. In a bowl, put chicken breast, add garclic cloves and whole-grain dijon mustard.  I added about 3 Tablespoons for 3 chicken breasts.  
  6. Mix ingredients well and make sure they get inside the little cuts made.  This will enhance the flavor in chicken while baking. 
  7. In cooking sheet spray cocconut oil. and place chicken. 
  8. Bake 10 -12 mins per side until well done.
Optional:  I place mine in a closed container after baking to allow the juices to re-incorporate in chicken and this makes my chicken juicier.

Tuesday, November 12, 2013

The Benefits of Eating Healthy

Healthy food is the medicine to many of our health problems.  Change the way you eat and you will notice the changes in your body and brain.

Many people underestimate the healing power food naturally contains.  It can help alleviate many health problems and restore our bodies internally.   I’ve read stories of people suffering from cardiovascular diseases such as, high cholesterol, hypertension, digestive problems, over-weight, and some even develop Diabetes Type 2.  Once they start eating healthy and change to a healthier lifestyle, they start healing and slowly stop taking many prescribed medications.   My Mom is living proof of this.   She modified the way she cooked and switched to a “clean-eating” diet and her Doctor lowered her hypertension medicine and her cholesterol levels dropped.  

Foods for a healthier you:

  • Include dark leafy greens which are rich in  Iron, Magnesium, Potassium, Calcium, Vitamins, K, C, E and in various phytonutrients, which help protect our cells from damage by radicals/oxidants. 
  • Meat:  select lean meats such as, chicken, turkey, white fish, or grass-fed beef. 
  • Only eat fish 2-3 times per week to avoid Mercury or other metal poisoning. 
  • Drink 8 glasses or 3-4L of water daily to keep hydrated (cells need water for proper functioning), to help with digestion, for cleansing/detoxification, and to lose weight. 
  • Include healthy fats such as, almonds, Brazilian nuts, avocados, or coconut oil.
  • Cook with Extra Virgin Olive Oil or Coconut Oil
  • Cooking methods:  steam, bake, grill, broil, and boil (don't boil vegetables as they lose many of their nutrient properties in the boiling process).  Many methods cut down fat, calories and help retain food’s nutrients. 
  • User fresh herbs and no-sodium spices (Mrs. Dash) to enhance flavors
  • Use Sea Salt, instead of regular table salt.  Limit daily Sodium intake to 3,400mg/day
  • Exercise 4-6 times a week, at least 30 mins per day.  Iinclude cardiovascular and strength training exercises. 

Thursday, November 7, 2013



-1/4 cup organic canned Pumpkin puree
-1/4 cup Unsweetened Coconut Milk
-1/4 cup Water
-1/4 cup Gluten Free Rolled Oats (Bob's Red Mill)
-1 T Chia Seeds
-1 packet Truvia
-pumpkin spice
-vanilla extract

Nutritional Information

Servings: 1 Serving Size: 1c Calories: 192.25 cals  Fat: 37.38g  Protein: 7g Carb: 26g 


Mix all ingrediets and refrigerate over-night.  Enjoy cold in the morning!  

Tuesday, November 5, 2013

Got Instagram?




-¼ cup Pumpkin (chunks or puree)
-¼ cup Unsweetened Silk Coconut Milk
-¼ - ½ cup Water
-¼ cup Gluten-Free Quick Oats
-1 scoop ON Vanilla Cream Protein Powder
-1 Tablespoon Chia Seeds
-1 Packet Truvia
-Pumpkin Spice
-Vanilla Extract
-Ice Cubes (optional)

Nutritional Information



Put all items in blender, add a few ice cubes and enjoy!  

#Pumpkin #Protein #Shake #NPC #exercise #fit #fitness #fitlife #healthy #health #girlswithmuscle #muscle #training #gymrat #fitspiration #motivation  #inspiration #fitspo #instamood #instadaily #instafit #igers #instagood #bestoftheday #igdaily #weightlifting #bodybuilding #healthylife #beastmode #teamnodaysoff #fitfliential #cleaneating #healthymeals

Monday, November 4, 2013

The Unconventional Way to Tone Your Glutes Using a Seated Leg Press

Single Leg Glute Blaster on Seated Leg Press 

Single Leg Glute Blaster on Seated Leg Press ! I do 4wide, 4 middle & 4 low to target all areas in glutes.  Repeat 4 times (4x16).

Concentrate on pushing with heel and squeezing glutes on top.  Feel the burn!