Diana’s Oriental Mixed Vegetables

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This delicious dish you can have it ready to be mixed either with rice, quinoa,legumes or with any type of animal protein. Diana’s Oriental Mixed Vegetables Ingredients: 1 teaspoon chopped fresh ginger ½ sweet onion chopped 2 cloves of garlic finely … Continue reading

Diana’s Gluten Free Pizza

Being in shape, healthy, happy and looking the best you can is an every day journey. The best way to accomplish it is to eat clean and exercise during the week. I’m sure you worked hard to do your best the whole week.

Also it is recommended to keep life in balance by not being too harsh on you. So once a week treat yourself with a meal that you enjoy and make it a “CHEAT” (FREE) meal.

I enjoy eating pizza so I’m not taking it out of my life. I decided to eat it and I found a healthy way to enjoy it. It’s Gluten Free with yummi veggies.

Almost every Friday I make this my “CHEAT” meal accompanied with a glass of white wine and of course with MY FAMILY.
So here I want to share my recipe:
Here it goes…. & enjoy it 🙂

Ingredients:

Food for Life made from Brown Rice*Brown Rice Tortillas from Food for Life
*Mozzarella cheese (I like the Mozzarella Di Bufala)
*Shredded cheese (Pecorino, Parmesan, Asiago)
*Eggplant cut in ½ inch slice
*Mushrooms
*Sliced sweet onions
*Pitted olives
*Basil
*Slices of tomatoes
*Coconut  spray oil for grilling
*Salt and pepper

Preparation:

*Grill the eggplants either on the oven for 15 mn each side at 350*  with salt, pepper and coconut spray oil  or on the stove 3-5 mn on each side (set aside).

*Grill sweet onions until lightly brown (set aside).
*Wash and drain mushrooms and cook them (no oil or water) 2mn.
*Heat tortillas in the oven @ 250* for 3- 5mn, (don’t let them toast).
Now: place the tortillas in an oven proof plate and toss:

  • Sliced mozzarella
  • Onions, egg plants and olives
  • Tomatoes
  • Olives
  • Basil
  • Sprinkle it with the shredded cheese

Bake @ 350* for 10-15mn. (until cheese melts)

Add a dash of red pepper (optional)

And enjoy 🙂  Keep Healthy & Stay Happy!!!

Yummi, healthy Pizza

What’s that one food that you can’t give up?

Staying Fit & Healthy while in India

Thank you for your continued support in following my blog. Before ending my Journey in India, I want to talk about how to be fit and healthy while traveling internationally.

Being healthy, exercising and eating right should be a lifestyle, a way of living, not just something you do when you are at home. I say that because I just came from a 15 day trip to India and it is always a challenge to eat properly, to choose wisely and to be focused while being out of the usual routine.

To do so, I prepared myself beforehand in case I would not find the proper foods.

In India, the food is mostly vegetarian. Fresh produce should not be eaten raw because of the parasites and untreated water. In the most part you are prone to eat carbohydrates like rice, beans, breads and cooked vegetables with lots of spices. Almost everything is spicy and salty.

Food is tasty and delicious and has a variety of flavors. I had to be careful with what I chose and with my portion control. I didn’t want to damage my vacation neither my health; I wanted to stay healthy so I could enjoy my trip, absorb everything I needed to learn and be strong to keep my journey safe.

Things I brought with me:

• Vegetarian protein shakes, one every morning mixed with Greens (A concentrated super food that contains Sea Vegetables and High-Energy Herbal Extracts.)

 

• Multivitamins

• Vitamin C

• Electrolytes: to keep my body hydrated

• Omega 3 oil

• Lots of mixed raw nuts with shredded coconut, dates and raisins (A healthy snack I invented to fill me up on the go)

• Organic bars: some with protein, some with dried fruits

• Grape Seed Extract: With each meal I had 6-7 drops of grape fruit seed extract so if for any reason I eat something that is not that clean my body would be protected from bacteria, Candida and or parasites

• Colloidal Silver:  -Add to suspected drinking water when traveling or camping.
-Use topically on cuts, wounds, abrasions, rashes, sunburn, insect bites, razor nicks and bandages. Safely sterilized toothbrushes

• Paraguard:  Provides intestinal defense to maintain healthy flora. A high-potency botanical supplement utilized for intestinal defense. Contains ingredients shown to exhibit activity against a variety of intestinal organisms. Recommended for when you travel.

My meals consisted basically of white rice, cooked vegetables with potatoes , different types of legumes in a broth and a spiced yogurt , always accompanied with a bread called “Roti” or “Naan” which has gluten and ghee (Ghee is made by first making butter, and then clarifying it) , now did I try it? Yes, but I did not over eat it.

 There is an option of gluten free type of potatoes filled crepes and herbs called “Masala Dosa” which I also ate in moderation; by the way these are delicious.

 

 If I had the opportunity to have fruit I would have the one you could peel, which are the safe ones. The ones that you can’t peel are better to avoid for the same reason as the vegetables.

 

Exercising the body and the mind:

Exercise was a must, so doing Kundalini Yoga was a part of keeping my body healthy and moving it in stretching poses. Every morning we used to wake up to start our yoga class at 5am for an hour. Then, at 2:30 pm we had another yoga workshop for another hour. Both classes were given by our amazing teachers. Mind exercise was meditating after each class of yoga for an hour.

We had the experience of meditating in different places which were very interesting:
• Near the Ganges River in Rishikesh
• On the beach in front of the Ganges River
• And at the Golden Temple in Amritsar

As I mentioned in my previous blog, Rishikesh is located in the foothills of the Himalayas. So one day we hired a tour guide to take us and hike the Himalayas where we could get into some temple up on the top. I want to share, that after almost a year (since I had my knee surgery) my knee behaved at an optimum level; she was happy and did her job all the way up for 3 hours. Also we did lots of walking to get to places.

So, in conclusion, it is a matter of finding and organizing your journey in order to stay healthy and fit even when you are out of the routine.

**I hope you enjoyed this personal story of mine. Check back in the near future for more experiences and pointers on how to stay healthy.***

 We Live Once.com Keep Moving & Be Happy!!!

 

 

 

My Journey to India

A Dream Come True 🙂

This has been a personal realization, I feel like I’ve been preparing my whole life to live this adventure. I always wanted to experience a spiritual journey, I never knew where or how I would do it, but I just kept manifesting it day by day preparing my entire body and mind since, just in case it happened…..and it did.

After reading and watching the movie Eat, Pray and Love I said to myself :  this year 2011 I’ll be living my dream , never knew where, and it happened in India with and amazing group of people that are as me into Kundalini Yoga plus the two most spectacular teachers.

Traveling to India takes a lot of preparation in all aspects: spiritually, emotionally and physically. Coming from a country like Colombia in South America I’ve seen poverty and dirt before but going to India is a totally different story.

Organizing:

There are many things to organize; it is advised to take shots to prevent all types of diseases.  I decided that I would not inject into my body any type of medicine; I would just prepare my body to stay immune by:

• Eating optimal meals every 4 hours with lots of vegetables, fruits, proteins and good fats.
• Avoid simple sugars not to get bitten by the mosquitoes in India, which they are a lot .
• Take all my vitamins and supplements.
• Hydrating 3 liters of water daily or sometimes more.
• Exercising: I decided to prepare a workout plan: Weights 4 times a week; 3 times per week 20-30 mn of cardio including riding my bike. Also I needed to strengthen my knee in order to push my body.
• Yoga 2 twice a week.

I have been searching the dos and the don’ts while in India.

Recommendations:

• Don’t  drink tap water or take ice
• Be aware of the water they will sell you, it has to be sealed and watch for any imperfection in the bottle cap.
• Drink just bottled water and use it even to wash your teeth.
• Don’t eat fresh vegetable, its ok to eat them cooked
• Eat fruits that have thick skin, the ones you can peel like bananas, pineapples.

Pack Light:

Going to India and planning the trip should be easier as they advised me to travel LIGHT.
OMG!!!Now I have to be super organized or that packing light ain’t going to happen; half of my bag is filled with food. Starting with protein powder; greens; mixed raw nuts; organic bars, and of course Diana’s muffins always handy for me.
ahhaaa travel light is not easy for me, in my mind there is always a:
-” What if”?
• I get cold?
• What if i need this or that?
So many -”What ifs”-.  I decided to take only the important stuff and in case I needed something in India, I could always buy it there, it is cheap.

Finally but very important, don’t forget to pack some toilet paper…..WHAT???

Why in the world put toilet paper in your bag??? Well in mine they were 2 BIG Charmin rolls plus Kleenex, wipes and hand sanitizers. You know that in India toilet paper is not usual…they clean their “tushi” with their left hand….ok no judging here, experience the trip and let everything go Diana!!

My purpose for this adventure:

• Let go
• Learn as much as I can
• Live the moment with all my intention and acceptance
• No judgments
• Drop the fears
• Feel and take every experience as unique
• Journal  my journey
• Eat proper, be positive and exercise

And here I was, ready to start my journey…..

Vegetarian Diana’s Quinoa Salad

If you are looking for a delicious/ fat burning recipe that’s easy; that you can make in 20 mn; something that is healthy, it’s a complete meal, has lots of color and flavor…..

Here I have the solution:

• It’s a vegetarian dish

• It has complete protein
• It has starchy carbohydrates
• Lots of vegetables
• And good fats

Quinoa Salad

 Ingredients:

• ½ cup quinoa (follow instructions on package and add 1 tablespoon of turmeric to the water)
• ½ cups steamed green beans
• 1 can of organic beans previously washed and drained
• ½ sweet onion chopped and grilled (no oil)
• 1 small yellow zucchini chopped
• ½ orange pepper chopped
• ½ cup sliced almonds
• 1/3 cup craisins
• 1 cup Sprouted beans
• ½ cup of boiled mushrooms
• 1 tablespoon Balsamic vinegar
• 1 teaspoon olive oil
• 2 tablespoon of fresh Cilantro chopped
• Salt and pepper
Mix all ingredients and enjoy!!!
½ cup of fresh avocado that you can add at the moment of eating.
You can make more quantity and leave it on the refrigerator for later.

 

Bon Apetit!!!
Eat Delicious, Eat Healthy…..We Live Once!!!

“To Be Or Not To Be Happy” That’s your Decision!!!

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Research has proven that happy people live longer, are healthier, more successful, enjoy deep relationships, earn more money, are liked and better respected. But what happens? That people are almost always worrying in spending their energies and time in small … Continue reading

Is This Food Making You Fat?

Lately we are more informed with all the studies that have been published about digestion, diseases from some foods that we should take in consideration in order to stay healthy and lean.

One of them is  Gluten, which has shown to cause Celiac Disease (Celiac disease is a condition that damages the lining of the small intestine and prevents it from absorbing parts of food that are important for staying healthy) in some people, while in others have shown sensitivity and allergic reactions to this food.

Gluten is a protein found in many grains such as wheat, barley, rye, spelt oats, and many food additives; its composition may benefit some but will harm others.

My story:

“For many years I have been diagnosed with Hypothyroidism (Low thyroid), which has put me thru many ups and downs. This “disease” has many consequences such as: Fatigue, hair loss, weight gain, and more.


So I started cutting it from my diet, by incorporating the right combination of carbohydrates, in a gluten free program. Since then my energy has increased considerably.
In this path I found that certain foods where involved with my symptoms and in the way I felt in my everyday life.  Through learning, searching and testing with Applied Kinesiology, I found that gluten was one of the foods that were causing me lethargy, stomach inflammation and fatigue. Not a good thing.

Was it easy? not at the beginning; -Who doesn’t like the smell of a warm bread, a nice plate of pasta with all the goodies, or a pizza?…..

Well, I had to decide between feeling the way I was feeling which wasn’t a nice state or choosing to feel the best I could; with that end in mind I focused on my health and did it, and the best part was that along the road I was also losing weight….that was amazing.”

Which one would you have chosen???

When clients come to me to start a program to lose weight and feel better, I almost always find that taking gluten out of their diets will improve their digestive system plus they will lose faster the unwanted weight.

These foods contain Gluten:

    •  Wheat- any type of bread that calls for wheat in their ingredients
    • Barley
    • Rye
    • Spelt
    • Oats (there are ones By Bob’s red Mill that are gluten free)
    • Pasta
    • And many additives added to cookies, pastries, pizza

Grains Free of Gluten:

  • Amaranth
  • Corn
  • Rice
  • Millet
  • Buckwheat
  • Quinoa
  • Coconut flour

 

Diana’s Millet & Coconut Muffins.

Ingredients & Preparation:

MIX

  • 2 cups (1 box) organic egg whites Diana's Gluten Free Mufins
  • 2 cups unsweetened apple sauce (No Preservatives) Just APPLES
  • 2 teaspoons ground chia seeds

MIX in a separate bowl

  • 2 teaspoons flax seed meal
  • 1 cup Gluten free oat meal Flour (Bob’s Red Mill)
  • 3/4  cup coconut flour
  • ½ tablespoon baking soda
  • I small teaspoon of vanilla extract
  • ½ cup of  black raisins (optional)
  • ¼ cup slice almonds
  • 2 teaspoon ground cinnamon (optional)

Combine:
Mix all ingredients in this order with a spatula until well blended, pour them in a cup cake sheet previously greased with Coconut Oil Spray
Bake them for 27-30 mn at 350*
Makes aprox. 12 units or you can make triple the recipe. Once cooled wrapped them in paper towel and place the in a ziploc bag, freeze them. 

ENJOY !!!!

Diana's Gluten Free Muffins in bulk

Did You enjoy  it?  Please share with you love ones 🙂

 

Diana’s Vegetable Soup

Being in shape and healthy  for some people it is a struggle, but the truth is, that it shouldn’t be. That’s why we have to work with trial and error to see what really works for us and be PATIENCE!!!

Here I want to share this recipe that just came into my mind. Today talking with a client that can’t find the time to cook and eat the right foods, this Yummii and flavored soup came into my mind, and “voila” it does have life, spice and a lot of taste. Hope you like it as I did.

Diana’s Vegetable Soup

(You can add any type of lean organic meat. organic chicken or turkey breast)
I did it vegetarian.
All vegetables are FRESH.

 Ingredients:

  •  1/2 cup Beans soaked overnight in warm water. Change the water a few times.
  • 1 medium sweet onion
  • 3 cloves of garlic
  • ½ squash
  • 1 bag fresh French green beans
  • 2 tablespoon fresh ginger
  • ¼ fennel with everything
  • 3 stalks celery
  • 1 medium yellow zucchini
  • ½ orange pepper
  • 1 leek (just the white part)
  • 2 medium parsnips
  • 2 medium carrots
  • 1 small sweet potato
  • ¼ cup Fresh cilantro
  • Dash of cayenne pepper
  • Indian curry
  • Salt

Preparation

Chop and grill the onion and the garlic in little oil in a tall pan.
Add water and cooked the beans for 20mn aprox.

While it cooks: take the squash remove the seeds and place it on an oven safe pan and bake it face down on 350 * with 2 tablespoon of water for 20mn aprox.. Take it out peel it and cut it.

While everything is cooking chop the rest of the vegetable, add them to the pan with the beans with enough water, add the squash, the cayenne pepper, curry and salt; boil everything for 20 more mn on low heat covered.

Let it cool, take ¼ of the vegetable soup and blend it, add it to the rest of the soup for a creamy texture.

I love eating, I love enjoying my food I love life!!!

Delicious Vegetarian Dish

DELICIOUS VEGETARIAN DISH

Becoming a vegetarian was one of my goals this year, eating as much whole natural foods as I can. So my search began to keep my body healthy and balanced to have all my nutrients in place.

As a trainer and a person that likes to exercise, lift weights and stay active I needed to find the right nutrition.
Being a certified Wholistic Kinesiology practitioner helped me with this path. This technique is a healing system that determines your very unique health needs. I have being using it to see what is beneficial to my health. This is done with Applied Kinesiology. By extending for example one of your arms and hold it straight and tight, let say you are holding some cleaning liquid like Clorox with the other hand, and I try to push it down, it won’t be able to sustain the push, your arm will go weak; and if I put an organic apple in your hand and do the same testing your arm will stay strong, meaning that the apple will be optimal for your body.

That way I could know what types of foods my body was in need and in which combination. So I started to play with different foods and I came across with a legume supercharged with all the beneficial nutrients I wanted.

This product is called Mung Beans, when sprouted; mung beans are usually just called bean sprouts.
Like many other legumes, the mung bean can be eaten raw when sprouted, or else eaten cooked with the skin on or off.
Unlike many other beans, the mung bean is quite easy on the digestive tract and doesn’t usually cause a gassy reaction.

Mixed with quinoa or brown rice will give me a complete protein. According to modern nutrition, mung beans offer 14 gms of protein per cooked cup. Mung beans are also a good source of dietary fiber. They also contain thiamin, iron, magnesium, phosphorus, potassium and copper, and are a good source of folate.
Mung beans can be eaten on their own, or combined with rice or combined with vegetables and greens to make hearty soups or ground into flour to be used to make crepes or added to breads. Turmeric, cumin, dried ginger and coriander are some spices that work very well with mung beans.

Recipe: High Protein and easy to digest Mung beans with rice

Follow indications on package on the Mung beans before cooking.

  • ½ cup mung beans rinsed
  • 2- cups of water boil them for about ten minutes
    Add:
    Ingredients:
  •  1 teaspoon peeled and chopped ginger root
  • ½ teaspoon turmeric
  • ½ teaspoon ground black pepper
  • ¾ teaspoon crushed red chilli flakes

Have this ready:

  • 2 cups cooked white basmati rice, follow package indications
  • 1 onion chopped and grilled with
  • 5 to 7 cloves of garlic, sliced or chopped
  • 1 or 2 cups of any chopped vegetables, preferably green, such as
  • asparagus; celery; broccoli; zucchini, Swiss chard.
  • You can also add carrots and /or mushrooms or you may prefer to keep it very simple and only use one or two green vegetables.

At the end combine the mung beans, the rice, the onion with the garlic and the vegetables let the vegetables cook for 10mn.
Bon Apetite, and Keep on Moving!!