GREEN TROPICAL SMOOTHIE | HEALTH BENEFITS

Have you ever tried a green smoothie with Avocados?  It seriously makes the smoothie super creamy and smooth.  This smoothie is perfect for those hot summer days to refresh yourself.  I added fruits that will help with weight loss, satiety, provide excellent health benefits for cardiovascular diseases and provided a super tropical fruity taste.  

I hope you like it.  

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HEALTH BENEFITS

Mangoes Health Benefits:

• Rich in Fiber.
  • Helps with Digestion due to its high fiber content and enzyme properties.
• Excellent source of Vitamin A, B6, C and E.
• Excellent source of Potassium.  100 g provides 156 mg of Potassium.
• Antioxidant properties to help your body get rid of toxins
• Lowers Cholesterol due to its high levels of fiber, pectin and vitamin C.
• Helps with Diabetes by helping normalize insulin levels in blood due to its low glycemic index (41-60).
• Immune System booster due to its Vitamin C and A content.

Pineapple Health Benefits:

• Low in calories
• Has an enzyme Bromelain that helps break down protein, and has anti-inflammatory and anti-cancer properties. 
• Rich in fiber which aids in digestion and helps prevent constipation and lower cholesterol. 
• Excellent source of Vitamin C 
• Antioxidants
• Rich in B complex Vitamins. 
• Good source of Potassium, which helps with nerve signaling, cellular functioning, heart rate improvements, and regulation of muscular tissues.  
• It is delicious!

Peaches Health Benefits:

• Antioxidants (chlorogenic acid)
• Good source of Potassium
• Anti-cancer properties (phenolic and carotenoid)
• Good source of Vitamin C
• Aids in digestion (fiber)
• Boosts Immune System
• Helps prevent stress and anxiety 
• Healthy Skin benefits

Avocados Health Benefits:

• Is a Fruit, not a vegetable!
• Low in sodium and fructose
• Excellent source of healthy fats (monounsaturated fats)
• Helps maintain healthy Cholesterol levels 
• High in fiber (aids in digestion)
• Good source of Vitamin K, B5, B6 and C
• Aids in weight loss by providing a feeling of fullness (satiety).  

Coconut Water Health Benefits:

• Low in Calories
• High in electrolytes.  Great as post-workout drink!
• Super high in Potassium!
• Low in Sodium
• Good source of Magnesium: eneRgy booster!
• Helps lowering blood pressure
• Lowers cholesterol and triglycerides
• An amazing Detox or cleansing agent
• Reduces Stress and muscular tension
• Antioxidants

– Always consult with your doctor if you have Diabetes, High Blood Pressure, High Cholesterol or other medical illness.

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Ingredients:

Note: the ingredients will vary according to how many people will be eating it.  I used the items listed below, but you can adjust.

• 1/2 an Avocado
• 1/4 cup Pineapple
• 1/4 cup Mangoes
• 1/4 cup Peaches
• 1/2 cup Kale
• 1/2 cup Spinach
• Young Coconut Water

Directions

• Cut fruit into chunks.  
• Place all items in a blender and blend until smooth and creamy. 

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10 TIPS FOR FITNESS AND WEIGHT LOSS WHILE TRAVELING

Hello #Fitfam and friends!!

I’m finally back from my trip from Chicago, IL to Arlington, Texas.  We drove and it was about 15 hours on the road.  I went to celebrate my sister’s baby shower and I had an amazing time!

I prepped my food before I left.   I grilled 6 lbs of turkey patties to go.  Why?  I took half with me and kept half for when I come back I’d have food ready.   I also took spinach, asparagus, rice cakes, sweet potatoes, bananas, gluten-free rolled oats, peanut butter, Zig whey protein on the go, and water.

Breakfast on the Road – Day 1

• 1/2 cup dry rolled oats (no water, just eat them dry)
• 1 medium banana
• 1 Tbsp organic natural peanut butter

This was another breakfast I had while in Texas.  My HEALTHY OVERNIGHT OATS (AVENA FIT HECHA UNA NOCHE ANTES)

My meals consisted of 3oz turkey patties and spinach.  It was hard eating on the road since my food was cold, but I stayed on track.  As soon as I got to Texas, we ate at Olive Garden.

I ordered the Herb crusted Salmon at 430 Calories with water + house salad (no dressing)

We found a 24 hour fitness and got a 3 day pass.  My sister-in-law / roommate and I worked out everyday I was in Arlington, Texas.

As soon as I got out of the gym, I went to the store to buy anything else I needed to keep temptation away at the Baby Shower.

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Baby Shower Day for Callie!

My niece’s name will be Callie <3.  We had so many goodies and foods I wanted to eat.  It was a little depressing that I was not able to enjoy them.  For me is really important sticking to my fitness and diet goals.  They had pasta salad, spinach and artichoke dip, sandwich flour tortilla pin-wheels, Hawaiian bread with mealballs, cookies, cake, chocolate, strawberries and cream gelatin (I made).  It was all super appetizing and deliciously looking.  Me:  I had my turkey patties, spinach and sweet potatoes.

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I also went to Chipotle since they are non-GMO, I can definitely eat there now.  I ordered the bowl with brown rice, lettuce, steak and guacamole.  It was really good!

We had a family dinner at Texas Roadhouse, where you get to pick your steak.  I had sirloin.  Anytime you want to eat a lean piece of beef, order a cuts that ends in ‘loin.’  #fittip

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TIPS FOR FITNESS AND WEIGHT LOSS WHILE TRAVELING

1. Plan ahead what food items you will be taking on the road.  Make a list and purchase only what you will need.
2. Prep your meals you will be taking and put them in baggies.   Label each baggie if needed to help you stay focused.
3. Bring Snacks!  This is highly important!  Take healthy snacks such as rice cakes, home made protein bars, Quest Nutrition bars, baggies of celery and baby carrots, apples, bananas, or buy Zig whey protein drink.
4. Take a cooler! This is an obvious one, but you want to keep your food fresh.
5. Cold food on the road? If you can’t eat cold food like me, I know gross! But, sometimes you need to do what you need to do.  Most gas stations will have a microwave available or even fast food restaurants.
6. Stop at rest areas for a few minutes and walk around to help prevent bloating and aid in blood circulation.  I always get swollen from my stomach and feet.  Keep moving if it’s only for 5 minutes.
7. Stay hydrated!  Drink water to keep you hydrated.
8. If you didn’t bring food with you.  Well, you will need to evaluate the food menu and order the healthiest thing you see to accommodate your goals.  If you see Oatmeal on the menu, ask for it without brown sugar or order a salad (no dressing).
9. Once you arrive at your destination, go to the grocery store and buy any food items you will need to help you stay on track of your fitness and weight loss goals.  I bought coconut milk, strawberries, bananas, oatmeal, eggs, etc.  I only bought things I didn’t bring with me.
10. Workout! Go to the closest gym and ask for a free week pass.  I went to 24 hour fitness and they provided me with a free 3 day pass.  Also, if you are staying in a hotel, most will have a gym.  Or just run outdoors, do any HITT or body weight exercises if weights aren’t available to you.  Just get moving and enjoy outdoor activities.

I lost 3 lbs while I was out of town.  I stayed on track with my goals and most importantly I enjoyed visiting my sister.  I had such a wonderful time!

Love,

MC

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10 TIPS FOR FITNESS PROGRESS, LOSING WEIGHT AND SUMMER BODY

HELLO #FITFAM!

I have a project coming up and I need to lean out and get my 6-pack popping again!  I was standing at 138 lbs on 6/1/2015.  Today, 6/9/15 I woke up at 132 lbs.

132 lbs progress picture

Follow my progress for this journey as I lean out to 122 lbs and I will let you know at the end of this journey, how you can also achieve your best body with my upcoming Fitness program.

138 lbs progress pictures

I will be traveling this Thursday 6/11/15 and I will show you how to stay #fit while traveling via my social media accounts listed below:

Follow me on:

Instagram: Healthy_MC

Twitter: Healthy_MC

Facebook Page: https://www.facebook.com/HealthyFitMC

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My Fitness Action Plan

1. Eat Healthy – my diet is very clean, simple and nutritious.  I eat 6 times a day and every 2.5 hours.  
2. Workout – I will be doing my regular strength training rutine, but adding HITT cardio and HITT plyos to my workout plan.
3. Drink 1 – 1.5 gallon of water per day – You need to drink the adequate water volume for your body weight.  Usually you divide your body weight by 1/2  (or multiply by 0.5) and that’s the required water intake in fluid ounces.  I workout a lot, therefore I up my water intake.
4. NO cheat meals –  I’m the worst “cheater” in the world.  I rarely eat pizza, burgers, or any junk food like that.  I stick to Sushi if Im going to cheat.   But, for this journey I will not be having any cheat meals.
5. No refined sugars or refined carbohydrates – I do like dark chocolate, but no refined sugars (foods made of white flour), desserts, or goodies, which I’m very good at not eating.
6. No processed foods – which I never eat, this is no problem for me.
7. Take my sports supplements and regular supplements – I always take Pea Protein, Glutamine and BCAAs to power my workouts.  Then, I take my multi-vitamin, fish oils, calcium, magnesium, vitamin D, Iron, and other regular supplements I take daily.
8. Sleep well – I have been having  a hard time sleeping well, but I will be trying to aim for 7 hrs nightly.  Let’s keep my fingers crossed it does work.
9. Meditate – to help relieve stress, anxiety and keep me focused.
10. No gum!  I am a sugar-free gum addict, but chewing gum causes bloating from all the extra air you are taking in.  I will be off gum for the next weeks.

Im super excited to share this journey with you and show you how easy it is to lean out once you have a concrete plan of action.

Thank You!

MC

Have a blessed and happy week!

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MY FIRST MAC COMPUTER – MACBOOK PRO

Hello!!

I finally got my first MAC computer this past weekend.  I haven’t had a computer for the last 4 weeks and it’s been hard to stay on top of my blog and social media for my fitness brand.  I’m super excited to take my blog and social media to the next level.  I have a YouTube channel that I haven’t been able to start because I didn’t have a program to edit my videos.  Very frustrating when you want to do so much and simply can’t.  The wait has been worth it because I absolutely love my MacBook Pro!

Stay tuned for upcoming changes!

Have a blessed and happy week!
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CHICKEN/TURKEY ZUCCHINI SPICY PATTIES

CHICKEN/TURKEY ZUCCHINI SPICY PATTIES

These are very flavorful and spicy.  If you are tired of eating chicken or turkey the same way and want a new way to cook it, here is my simple recipe.  You can find ground turkey or chicken at most meat counters, just ask for it.   You can make them into burgers or pair them up with brown rice and veggies.  I honestly eat them alone with 1/2 cup brown rice or quinoa and steamed kale.

I hope you enjoyed them as much as I did! ❤

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Ingredients:

Makes 12 4-oz patties

• 3 lbs ground Turkey or Chicken
• 3 cloves garlic
• 1 zucchini – grated
• 1-2 jalapenos – diced
• 2 rosemary stems – finely chopped
• 1/2 purple onion – finely diced
• freshly ground pepper
• unrefined coconut oil for cooking

Directions:

• Mix all ingredients in a large bowl.

• In a skillet, place 1 tsp coconut oil over medium heat.
• Make small meatballs about size of your palm and flatten them to make each patty.

• Place in skillet and cook about 4-5 mins per side.  Enjoy!

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SHRIMP AND MANGO TROPICAL SALAD

Is it a salad or a salsa?  Well, that depends on your mood!  I have been craving Mangoes for a while and they are in season right now.  They are fresh, sweet and have a unique flavor.  You can seriously make anything with Mangoes, salads, smoothies, fresh mango water, baby puree, sushi, anything!  It is a very versatile fruit.

Mangoes Health Benefits:

• Rich in Fiber.
  • Helps with Digestion due to its high fiber content and enzyme properties.
• Excellent source of Vitamin A, B6, C and E.
• Excellent source of Potassium.  100 g provides 156 mg of Potassium.
• Antioxidant properties to help your body get rid of toxins
• Lowers Cholesterol due to its high levels of fiber, pectin and vitamin C.
• Helps with Diabetes by helping normalize insulin levels in blood due to its low glycemic index (41-60).
• Immune System booster due to its Vitamin C and A content.

– Always consult with your doctor if you have Diabetes, High Blood Pressure, High Cholesterol or other medical illness.

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Ingredients:

Note: the ingredients will vary according to how many people will be eating it.  I used 1/2 a mango, 1/2 avocado, 4 oz of cooked shrimp and 1 cup of all mixed veggies.  You can adjust.

• Mango
• Cooked Shrimp
• Avocado
• Cilantro
• Purple Onion
• Yellow Onion
• Mini Sweet Bell Peppers (tricolor)
• Serrano Pepper
• Lime Juice
• Sea Salt (optional)

Directions

• Chop all veggies finely.

• Cut Mango and Shrimp into bite size pieces
• Mix all ingredients in a bowl and squeeze lime juice.
• Add sea salt (optional).
• You can eat as a salad or with Brown Rice chips.

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PEANUT BUTTER AND JELLY FIT FRENCH TOAST SANDWICH

I re-created my Fit French Toast and made it into a Peanut Butter and Jelly Sandwich.  Every other day I eat a healthy fat serving in my breakfast and today I chose Peanut Butter as my fat source.

If you are a Peanut Butter addict, you will definitely love this recipe!

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Ingredients:

• 2 slices Ezekiel Bread, 7 Sprouted Grains
• 1 egg white
• 1/4 cup Unsweetened Coconut Milk (you can replace with almond milk)
• Stevia
• Cinnamon
• 1/2 cup frozen berries
• 2 Tbsp Natural Peanut Butter, Trader Joe’s, chunky, unsalted

Nutritional Information:

Serving Size: Entire Sandwich

460 Calories | Carbohydrates: 54 g | Fiber: 9 g | Protein: 20 g | Fat: 19 g |

Directions

Note:  Make berry sauce prior to assembling french toast.

French Toast:

• Mix egg white, unsweetened coconut milk, stevia and cinnamon in a container.
• Drench each slice of french toast well on both sides until it soaks the mixture.
• Cook each side for 1.5 minutes.
• Add Peanut Butter and Berry Sauce (recipe below) to one slice and top it with the other slice.
• I cooked for additional 15 seconds per side to allow Peanut Butter to melt.
• Serve on plate and top with Berry Sauce.

Berry Sauce:

• In a small saucepan, medium-heat, place berries and cover with water.
• Allow the water to start boiling.
• Wait about 3 minutes until the liquid has significantly reduced and achieves a sticky texture.
• Pour over french toast sandwich and enjoy!

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12 TIPS TO HEAL YOUR LIFE OF STRESS AND FIND INNER BALANCE

12 TIPS TO HEAL YOUR LIFE OF STRESS AND FIND INNER BALANCE!

It is hard to find balance in life.  At any point in our lives we can go through experiences that make us lose balance.  For me, having balance is when I pay attention to my needs and do things that make me happy to the point I achieve inner peace and I genuinely feel happy.  I used to live a life full of stress and unhappiness. I didn’t know how to achieve inner peace and feel happy.  It got to the point that my stress was so chronic that my body was not able to handle it in a healthy way.  I started experiencing pain in my arms and legs.  I could describe the pain as fibromyalgia pain.  I’d go to the doctor to see why I was having pain and I honestly did not know it was due to stress.  I thought I had an illness, because out of nowhere I started having those pains.  Doctors didn’t have a diagnosis and they would prescribe Vicodin.  I did not want to be on narcotics, but they did help for a few hours.  I felt lost and hopeless.  I felt I had to live with that pain for the rest of my life.

I decided to do something about it.  I started focusing on what I wanted in life and what things could make me happy.  I desperately wanted to feel that inner peace and just wake up and smile for no reason.  Wake up and feel an overwhelm of happiness and gratefulness for life.  Enjoy the sunshine and just live in the present.

I started working out and eating clean.  Working out relieved the pain in my arms and legs and made me feel less depressed.  All those endorphins were my natural medicine.  I had already stopped taking Vicodin, but to be honest I rarely took it.  I refused to rely on narcotics and be dependent on prescribed medications.  I relied on pain ointments or Mexican pomades for muscular pain.  I then started journaling and working through my problems.  Dealing with deep pain through journaling was hard, but it eventually took weight off my shoulders.  I no longer focused on past and was letting go of my traumas.  I still felt uneasy and tense.  I hadn’t reached inner peace.  I started listening to guided meditations and this is what changed my life.  I had never done that in my life.  I felt such peace that I can’t describe it.  I felt calm and my mind started to get more clear and clear as days went by.  I felt fulfilled and that I could be finally happy.  More importantly I was mindful of the present moment.

I still feel getting overwhelmed whenever something would threaten to shift my routine and get me off track.  I get an anxiety because it took me so long to find this balance and find a solution to be pain free, that I don’t want to lose it.  Whenever I experience stress in my life, my pain is back but not the degree it used to be.   I then implement my action plan, meditate, yoga, journal, working out and I feel better.  I developed a routine and life that made me feel balanced and at peace.   I call my routine my “Action Plan for Healing” to cure my pain, find balance in my life and/or heal any difficult situation I might be experiencing.

Action Plan for Healing

1. Workout
2. Eat Clean.  Get rid of junk food, processed foods, sugars, alcohol.
3. Sleep 7-8 hrs
4. Supplement my body with correct vitamins and minerals
5. Drink 1 gallon of water per day
6. Journal
7. Meditate
8. Read self-help books
9. Yoga
10. Be Grateful
11. Spend time with family
12. Do a vision board of all the things you want in your life.

Meditation

A few people started calling me selfish because all I care was about me.  But, you know what?  I had to become selfish to attend my needs.  I could not possibly make others happy or provide love if I didn’t feel good about myself.  I had to cut ties with many people for me to be able to achieve my goal of finding balance.  I could not possibly be in a relationship, because I kept getting off-balance.  I stated embracing that been selfish and putting me as a priority is completely healthy.  I can’t give someone my best self if I don’t feel good about myself.

Today, I follow my “Action Plan for Healing” and I enjoy each day to the fullest.  For some people, there are daily rituals they do to achieve success in life.  This makes us be in balance in our lives, thus having a more fulfilling life.  When you are happy with your life, you can make other people happy and spread your good energy.  You must take care of your body, mind and spirit in order to be the best version of yourself.  This is the only way you will attract positive and uplifting people into your life and great things will start happening in your life.  You must do the work daily and stay focused.  Heal your body, mind and spirit by following the steps I took.  They will help you change your life.

How do you find balance in your life?

How do you deal with staying on balance?

Do you think is a selfish act to put yourself as a priority?

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FIT FRENCH TOAST WITH A BERRY SAUCE

Woke up in the mood for a delicious breakfast.  I didn’t want to make my Oat Pancakes, so I thought I have Ezekiel Break, then make French Toast.

Seriously this is the easiest recipe to make, under 6 ingredients and it is truly delicious.   Each slice is only 135 Calories.

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Ingredients:

• 2 slices Ezekiel Bread, 7 Sprouted Grains
• 1 egg white
• 1/4 cup Unsweetened Coconut Milk (you can replace with almond milk)
• Stevia
• Cinnamon
• 1/2 cup frozen berries

Nutritional Information:

Serving Size: 1 slice of french toast

135 Calories | Carbohydrates: 23.5 g | Fiber: 3 g | Protein: 6 g | Fat: 1.5 g |

Directions

French Toast:

• Mix egg white, unsweetened coconut milk, stevia and cinnamon in a container.
• Drench each slice of french toast well on both sides until it soaks the mixture.
• Cook each side for about 1 minute.
• Serve on plate.

Berry Sauce:

• In a small saucepan, medium-heat, place berries and cover with water.
• Allow the water to start boiling.
• Wait about 3 minutes until the liquid has significantly reduced and achieves a sticky texture.
• Pour over french toast and enjoy!

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HEALTHY TURKEY MEATBALLS | ALBÓNDIGAS DE PAVO

These are easy, fast, healthy and full of flavor.

I often get tired of just plain meatballs, so I had to find a way to make them flavorful by playing with different ingredients.  They have a key ingredient that makes them truly delicious and full of flavor, Cilantro!  I’m Mexican, so cilantro has been part of my diet all my life, especially on Tacos!

Did you know that Cilantro is used as a natural cleansing agent to help remove toxic metals from our bodies?  People with Mercury poisoning significantly decrease Mercury levels from their bodies after introducing cilantro from their diets.

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Ingredients:

This recipe is versatile and as long as the ingredients are included, they will be amazing!  You can add more or less.

1. 2 bls Ground Turkey, 93% Lean | 7% fat
2. 1 bunch of Cilantro, finely chopped
3. 4 cloves of Garlic, finely chopped
4. 1/2 cup Purple Onion, diced
5. 1/2 cup Yellow Onion, diced
6. 1 cup Sweet Tri-color Mini Bell Peppers, diced
7. 1 tsp. Garlic Powder, optional it adds additional flavor
8. 1 tsp. Onion Powder, optional it adds additional flavor
9. 2 Tbsp. Mrs. Dash Original Blend
10. 2 Tbsp. Mrs. Dash Table Blend
11. 2 Tbsp. Mrs. Dash Extra Spicy (optional to give them a kick)
12. Freshly Ground Black Pepper, to taste

Directions

• Pre-heat ove to 450 degrees.
• In a bowl, place the ground turkey.

• Add all ingredients and mix well until incorporated.

• I used a measuring cup of 1/2 cup to make each meatball.
• Roll to form and place on cookie sheet.

• Bake at 450 for 20 minutes.

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RECETA EN ESPAÑOL 

Si deseas esta receta en Español, por favor dejame un comentario y con gusto la puedo traducir.

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