Healthy Cucumber Water Recipe

Want something different than water to quench your thirst? Try out making your own cucumber water! Nowadays with inflation the price of juices, smoothies and protein shakes have sky rocketed. Now is the time to get into your kitchen and develop a relationship in making your own beverages and food! Yes, you have to wash dishes! But you have take the negatives that comes with the positives and save yourself a lot of money! 

Healthy Cucumber Water Recipe

Ingredients:

• 1 Cucumber 
• 1 liter of Spring water
• 1/8 cup of lime juice
• 1 rounded tablespoon of stevia
• 10 leaves of peppermint 

Directions:

• Step 1: Get a cutting board and cut up a large cucumber into thick slices that can be blended down easily. Add a liter Spring water to your blender and then the cucumber slices.
• 
  
• Step 2: Add 10 leaves of peppermint or any type of mint you prefer. I grow peppermint in my garden so that is why I choose to use this mint. Add  1/8 cup of lime juice with 1 large, rounded tablespoon of stevia.
• 
  
• Step 3: Place the blender of the machine and blend down the whole mixture. Strain the pulp from the mixture to leave the juice left over in a juice storage container. Pour yourself 16 oz of your own homemade healthy cucumber water!

Vitamin C Rich Kiwi, Blackberry, Blueberry & Blood Orange Salad

Ingredients 

2 Kiwi Fruit
1/2 cup of Blackberries, Raw
1/2 cup of Blueberries, Raw
1 Medium Blood Orange

Directions:

1. Peel and chop up the kiwi fruits and blood oranges and place them into a bowl.

2. Wash the blueberries and blackberries with warm water and place them into the bowl with the kiwi fruit and blood oranges.

3. Cover, Chill for a an hour and serve.

Fruits that Boost Your Immune System During Quarantine Pandemic

Now more than ever we need to be careful around places we go to and people that we see. In order to have a further protection from the inside we have to eat to boost our immune system. Here is a list of foods that will strengthen your immune system during this crazy time period! 

Fruits: 

Image Credits Essentials by Catalina

Acai Berry

• This berry is loaded with anthocyanin which may provide protection from DNA cleavage, estrogenic activity, enzyme inhibition, boosting production of cytokines, anti-inflammatory activity, lipid peroxidation, decreasing capillary permeability and fragility, and membrane strengthening.

Image Credits: healthline.com

Elderberry

• This fruit may help fight inflammation because all of the antioxidants it contains. Research shows, an extract from the berries appears to block flu viruses.

Image Credits: Real Simple

Citrus Fruit

• Vitamin C may increase the production of white blood cells and they are key to fighting infections.

Dried Tart Cherries

The high antioxidant content in dried tart cherries may bolster the immune system, including reducing the risk of upper respiratory tract symptoms. They also have a natural melatonin that aids in getting a restful sleep.

Kiwi

Kiwi contains folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keeps the rest of your body functioning properly.

Image Credits: Health Line

Over 200% percent of the daily recommended amount of vitamin C in one single papaya. They also contain a digestive enzyme called papain that has anti-inflammatory effects. Papayas have great amounts of B vitamins,  folate and potassium in which all of which are beneficial to your overall health.

Image Credits: Wikipedia

Pomegranate Juice

Pomegranate juice may help your body fight bacteria and several kinds of viruses.

Image Credits: Shape.com

Watermelon

Watermelon has plenty of an antioxidant called glutathione. It powers up the immune system so it can fight infection. The most glutathione in your watermelon is near the rind and the red pulpy flesh. 

Sources:

https://www.health.com/food/immunity-boosting-foods

https://www.healthline.com/health/food-nutrition/foods-that-boost-the-immune-system

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1082894/

https://www.webmd.com/cold-and-flu/ss/slideshow-immune-foods

Winter Vegetables: Benefits of Cauliflower

Benefits of Eating Cauliflower

Contains Tons of Vitamins and Minerals

Cauliflower is a rich source of folate, B complex vitamins and vitamin E. It provides vital minerals such as calcium, magnesium, iron, phosphorous, potassium, sodium and zinc without adding any harmful cholesterol. It is a good source of protein, unsaturated fats, and essential omega-3 fatty acids. It also provides dietary fiber and contains smaller amounts of natural sugars as compared to the other members of its botanical relatives, such as broccoli.

Provides Protection and Nourishment By Boosting the Immune System

Cauliflower has power antioxidants, such as, Vitamin C and manganese that help provide protection  and nourishment to the body. With immune-strengthening nutrients, and other healthy components, the presence of vitamin C, cauliflower in it inhibits various infections and strengthens the defense mechanisms of the body by hampering the growth of disease-causing inflammation. It also contains photochemical called glucosinates and insoles that stimulate cancer-blocking enzymes and alleviates oxidative stress and damage caused by free radicals.

Helps with Hypertension

Besides fighting free radicals, cauliflower has Vitamin K and glucoraphanin that ensures blood circulation and proper function of the blood vessels. Eating cauliflower also reduces the risk of atherosclerosis and promotes cardiovascular health. Also, vitamin K, may help in preventing bone loss in both men and women.

Great Source of Fiber, Controls Cholesterol

Cauliflower is a great source of dietary fiber. It aids in digestion and promotes the elimination of toxins from the body. The presence of glucoraphanin, glucosinolate, and sulforaphane in this vegetable protects the stomach lining and helps in resisting the growth of Heliobacter pylori bacteria. The antioxidant and anti-inflammatory properties of the glucoraphanin and sulforaphane present in cauliflower help with the levels of LDL (bad) cholesterol. It also promotes the stimulation of HDL (good) cholesterol and lowers blood pressure. 

In addition, the fiber and omega-3 fatty acids present in cauliflower also prevent hardening of the arteries. Dietary isothiocyanates in cauliflower prevent the risk of various abdominal disorders such as stomach ulcers and colon cancer.

Helps Absorb Iron and Bone Density

It helps to better absorb iron in the blood with Vitamin C present in cauliflower . This helps to increase the hemoglobin count in the body. Vitamin C, also plays an important role in the production of collagen that protects the joints and bones from inflammatory damage. 

Aids In Weight-Loss 

Cauliflower possesses anti-obesity bacteria called indoles . Studies have found that consumption of cauliflower is beneficial in preventing various inflammatory and metabolic disorders in the body. It also helps in the stimulation of fat-burning thermogenesis, aids in weight loss and prevents obesity.

Aides In Growing Healthy Babies

Including cauliflower in your diet during pregnancy is beneficial because of the presence of essential folate, which helps in healthy neural development of the baby.

Helps Keep Efficient Nuerological Communication

Cauliflower contains minerals choline and phosphorous that are both effective in repairing cell membranes. This is essential for the efficient functioning of the brain and nervous system for transmitting nerve signals. In addition, the presence of potassium and vitamin B6 in cauliflower plays an important role in maintaining brain health and promoting proper communication in the nerves

Source: Organic Facts

Winter Vegetable: Benefits of Eating Carrots

Image Credits: Burpee.com

Benefits of Eating Carrots

    Carrots are one of the most used root vegetables in the world. They are easily grown and come in many colors such as: orange, yellow, red, purple and white. The taproot is part of the carrot mostly comsumed, however the greens are edible as well. Below are a list of benefits gained from including carrots in your daily intake.

• Regulates Cholesterol
• Researcher found in a study that cholesterol levels dropped over 10% when at least 7 ounces of carrots were eaten each day for 3 weeks. In Sweden, it was discovered that carrots can reduce chances of having a heart attack. 
• Eye Health
• Carrots are rich in vitamin A, which can help difficulty of reading at night and/or night blindness. Helps prevent machelor degeneration in the elderly.
•  Diabetes
• Due to the presence of cartenoids, carrots can help diabetics by lowering blood sugar, regulating the amount of insulin and glucose metabolized by the body. They are great substitutes to use for daily bowel movements and liver functionality. 
• Blood Pressure
• Carrots are rich sources of potassium, which is vasodilator that relaxes your blood vessels allowing for better circulation and blood flow. Potassium also aids boosting all organ functions thoughout your body.
• Immune System
• They are a rich source of vitamin C, antiseptic and antibacterial properties. Vitamin C stimulates white blood cell activity in which strengthens the body's immune system.
• Digestion
• Like most root vegetables, carrots are loaded with fiber. Fiber helps stool pass smootly through the digestive tract. A healthy functioning digestive tract leads to weight loss, reduces chances of constipation and hemorroids. It also protects your colon and stomach from diseases which include cancer.
• Oral Health
• Carrots have beneficial antioxidant compounds and consuming them stimulates gums and produces excess salivia. Salvia's akaline properties are important to combat bacteria that otherwise would result in halitosis, cavities or other oral diseases. 
• Stroke
• Research has shown that eating a carrot a day reduces changes of stroke by 68%! Lutein is a cartonoid present in carrots and has been linked to brain health. A study at the University of Illinois, discovered that stroke patients with high beta-carotene levels also had the highest survival rates. 

Sources: Organicfacts.com, Healthline.com

The Benefits of Eating Squash

Benefits of Eating Squash

• Full of vitamin C, magnesium, and other antioxidant compounds

• It helps to neutralize free radicals throughout the body. Free radicals have been connected with a wide spread of illnesses, including cancer, heart diseases, and premature aging.

• Contains high levels of vitamin A, including carotenoid phytonutrients like lutein and zeaxanthin. These help the body boost its immune response and defend against foreign substances

• Great source of B-complex vitamins which helps boost metabolism,. Certain types of squash contain good amounts of dietary fiber and pectin. Pectin regulates blood sugar  throughout the body, making sure that the insulin and glucose activities within the body remain constant and smooth. 

• Due to the presence of omega-3 fatty acids, carotenoids like lutein, zeaxanthin, and beta-carotene,and polysaccharides called homogalacturonan squash gives out anti-inflammatory properties to help heal the body. Anti-inflammatory effects can extend to arthritis and gout. Studies on squash have linked it to reducing gastric and duodenal ulcer reduction, and general anti-inflammation of the cardiovascular system. Inflammation in the body is closely linked to type-2 diabetes.

• The seeds of squash can also be eaten or chewed to get a number of health benefits. These seeds have been directly connected to antifungal, antimicrobial, and antiparasitic activity within the body, protecting us from a wide variety of diseases, including tapeworms and other intestinal parasites.

• Having magnesium and potassium present in squash forms a very effective defense line against cardiovascular issues. Potassium is a vasodilator, which means that it relaxes the tension of blood vessels and arteries, thereby increasing blood flow, oxygenation and reducing the stress on the heart. The fiber found in squash is very good at scraping excess cholesterol from the walls of arteries, thereby reducing the chances of atherosclerosis, heart attack, and stroke. The high levels of folate in squash neutralize harmful levels of homocysteine that builds up in the body. Homocysteine has been linked to increased chances of developing cardiovascular diseases

• High levels of essential vitamins found in squash is very important part of developing bone matter and bone mineral density. Squash is a valuable source of calcium, manganese, zing and other very important trace elements. This helps reduce your chances of developing osteoporosis as you age and ensure the strength and durability of your bones.

Winter Vegetables: Cabbage

Image Credits: www.driftlessorganics.com

Benefits of Cabbage

• Cabbage is an abundant source of vitamin C. You might be surprised to know that it is actually richer in vitamin C than oranges
• Vitamin C, one of the best antioxidants, reduces free radicals in your body that causes premature aging. It also assists in repairing the wear and tear of the body through the course of life. As a result, cabbage is very helpful in boosting the immune system, defending against cold and cough, depression, treating ulcers, and certain cancers. It speeds up the healing process for wounds and damaged tissues, regulates the proper functioning of the nervous system, and reduce the effects and presence of Alzheimer’s disease and other degenerative neural diseases.
• It helps prevent scurvy. This is a disease commonly characterized by spongy and bleeding gums, cracked lip corners, weakened immune system, frequent infections and cold, premature aging, and depression.
• A lack of roughage (fibrous indigestible material) in food can result in constipation, stomach ulcers, headaches, gastrointestinal cancers, indigestion, and a subsequent loss of appetite. Lack of fiber can even extend to skin diseases, eczema, premature aging, and many of mild to serious conditions.
• Cabbage is very rich in fiber, this helps the body retain water and it maintains the bulkiness of the food as it moves through the bowels. It is a good remedy for constipation and other problems related to digestion.
• Cabbage is rich in sulfur and it is a very useful nutrient to fight infections. A deficiency of sulfur can result in microbial infections and greatly reduces rate in healing of wounds
• This vegetable also has a number of anti-cancer compounds, like lupeol, sinigrin, and sulforaphane. These compounds are known to stimulate enzyme activity and inhibit the growth of tumors that lead to cancer.
• Cabbage is known to accumulate a build-up of cadmium-binding complexes in its leaves and one of the main components of that is glutamine. Glutamine is a strong anti-inflammatory agent, which can reduce the effects of allergies, many types of inflammation, irritation, joint pain, fever, and various skin disorders.
• It is also a rich source of beta-carotene, which is know for the ability to prevent macular degeneration, promote good eye health and delay cataract formation. Beta-carotene has also been linked to reduce chances of prostate cancer.
• Cabbage is a great vegetable for those who want to lose weight to include in their diet. It is packed with many beneficial vitamins, minerals, and other nutrients, it is a healthy dietary option for people to eat and is quite filling since it has high levels of fiber. It is also low in calories, with only 33 calories in a cup of cooked cabbage.
• With he presence of vitamin K and anthocyanins, eating cabbage can give a strong boost to mental function and concentration. Vitamin K is essential for the production of sphingolipids, the myelin sheath around nerves. This wrapping is what protects nerves from damage and decay. Therefore, consuming veggies high in vitamin K can improve your defense against neural degeneration, Alzheimer’s disease, and dementia.
• Red cabbage has even more types of anthocyanins than green cabbage.
• Cabbage is great source of calcium, magnesium, and potassium. These three essential minerals are integral in the protection of bones from degradation and the onset of conditions like osteoporosis and general bone weakening.
• Potassium is a vasodilator, which means that it opens up the blood vessels and eases the flow of blood. Great addition to people who have high blood pressure. It helps relieve the constriction of the blood vessels.
• Free radicals can cause of wrinkles, discoloration, spots, and many skin other conditions. The antioxidants you get from eating cabbage can turn-around the aging process leaving you feeling and looking healthy and young.
• Lactic acid is released when bacteria ferments the sugars in cabbage during the preparation of sauerkraut. It has been shown to reduce muscle soreness and aches. Cabbage can help general pain relief and muscle soreness, depending on how it is prepared.
• Eating cabbage purifies the blood and removes toxins. Primarily free radicals and uric acid which are the main causes of arthritis, eczema, gout, rheumatism, renal calculi, and skin diseases. This detoxifying effect is due to the high content of vitamin C and sulfur in cabbage.
• Being rich in iodine, cabbage helps in proper functioning of the brain and the nervous system, along with keeping the glands of the endocrine system in proper condition. It is good for the brain and is useful in the treatment of neural disorders such as Alzheimer’s disease. The other nutrients in this vegetable, such as vitamin E, keep the skin, eyes, and hair healthy. The calcium, magnesium, and potassium are very useful for a wide range of health benefits. Cabbage can also be used for the treatment of varicose veins, leg ulcers, and peptic and duodenal ulcers.


Source: Organicfacts.net

Winter Vegetables: Brussel Sprouts

Image Credits: kelliesfoodtoglow.com

Benefits of Eating Brussel Sprouts

• Brussel Sprouts are rich in vitamin A, vitamin B6 and vitamin C. Contains an ample amount of copper, dietary fiber, vitamin K, manganese, potassium and flavonoids and polyphenolic compounds.

• This vegetable contains more than 120% of your daily recommended amount of vitamin C. This is very important for your immune system remaining strong. Vitamin C stimulates the production of white blood cells, acts as an antioxidant in the body, reduces oxidative stress and lowers chances of chronic disease.

• With a high level of dietary fiber, Brussel sprouts can help to bulk up stool and promote healthy digestion by reducing constipation and stimulating peristaltic motion. 

• These cruciferous vegetables contain an antioxidant content that reduces oxidative stress caused by free radicals. Free radicals are associated with mutating healthy cells and increasing your risk of cancer.

• Vitamin K is necessary for blood clotting throughout the body. One cup of brussels sprouts contains more than 240% of your daily recommended vitamin K which ensures your blood clots properly. It also protects heart health and boosts bone strength.

• Active ingredients and volatile compounds affect the thyroid gland, its many functions within the body and weight. Brussel sprouts can help to regulate hormone levels in the body, which affect everything from metabolic function to digestive efficiency and energy levels.

• Vitamin C is also an important component in collagen. Which is for the production of skin, muscle and tissue cells. Without proper levels of vitamin C, the body is unable to have a speedy recovery from illness and injury.

• Minerals found in Brussel sprouts include manganese, copper, phosphorous and iron. All are needed to build strong bones and prevent the development of osteoporosis. By preventing bone mineral density loss, the proper diet can keep you feeling healthy and active as you age

• An extremely important mineral in the body, potassium, acts as a vasodilator, reducing the tension and pressure of the blood vessels and arteries, in which relieves strain on the cardiovascular system. This can  possibly lower your risk of heart attack, stroke, atherosclerosis, and coronary heart disease.

• Brussels sprouts contains glucosinolates, which regulate the body’s inflammatory response. It reduces pain from arthritis, gout, oxidative stress and other inflammatory conditions.

• These vegetables contain ample amounts ofB-family vitamins, which includes folate, pantothenic acid, riboflavin, vitamin B2 and others. This makes Brussel sprouts a key part of a healthy metabolism.

• Fiber found in Brussel sprouts stimulate the release of the “full” hormone leptin in the body. This helps slow down cravings, snacking between meals, cleanses your colon and bowels, and eliminates bloating and cramping.

• Brussels sprouts can be dangerous for people who are on blood-clotting medicine, such as warfarin. Because it contains an excessive amount of vitamin K, doubling up can be dangerous and actually lead to cardiovascular complications.

• https://www.organicfacts.net/health-benefits/vegetable/brussels-sprouts.html

Winter Vegetables: Beets

Image Credits: www.organicfacts.net

Beets

One of my favorite vegetables is beets. As a child, I never tried them until I got into bodybuilding. The reason why is that I could not understand why the standard diets for competition only had: chicken, fish, broccoli, asparagus, sweet potatoes and rice. Why were these the only staples to diet down? Why are the other vegetables not included? So as I always do, I researched. The reason why most diets for bodybuilding only included these foods is because of "Bro Science" that had been passed down over the years from other prior bodybuilders. No one had never decided there has to be something better than only these foods. In addition, only eating these foods limits your sources of nutrition, vitamins and minerals. Your body needs a variety of vegetables in order to function properly. Especially, when you are under a highly restrictive diet and over training. 

Benefits of Beets

• Contains betaine, carotenoids, copper, dietary fiber, glycine, iron, lutein/zeaxanthin, magnesium, phosphorus, and vitamin C. It is also a source of beneficial flavonoids called anthocyanins. They are low in calories, without cholesterol, however they do have the highest sugar content of all vegetables.
• Commonly used to aid treatment of anemia, cancer, constipation, dandruff, gallbladder disorders, indigestion, kidney disorders, heart diseases and piles. They also help to prevent macular degeneration, prevent cataracts, aid in skin care, improve blood circulation, and treat respiratory problems.
• Beets contain a rich amount of carbohydrates and provides energy for endurance sports.  It provides energy metabolism without any of the negative side effects like many other carbohydrate-heavy foods. When the body has a sufficient amount of carbohydrates, it has enough fuel necessary for the body to function well. In addition, maintains the important metabolic reactions that keep your organ systems functioning efficiently.
• Caution: People with kidney or gallbladder problems should avoid beet because they could heighten the production of kidney and bladder stones.
• Source: https://www.organicfacts.net/health-benefits/vegetable/beets.html

Keeping Up with Contest Preparation While Traveling on the Road

Today, I am traveling to Houston, Texas. I'm a part of a book that's coming out called Latinas Rising" Volume 1. I am one of the authors and luckily I was chosen out of four women from the RGV and the state of Texas to share my story. Tonight I'll be one of the panelists reliving my past once again to help so many people who are lost. I think it will be easier this time because this is already my second time being a panelist.

I am in competition prep so I got to make sure I'm eating right even on the road. So I made myself some tofu stir-fry with spinach, red bell and orange pepper, and mushrooms. It was delicious!

Experimenting with tofu has so far been an interesting adventure! Adding it to different types of meals has been great! Before, I had only used it with my flourless protein brownies. I never really used it to replace protein in my normal meals but, I definitely see myself eating more tofu as I keep on living a healthy lifestyle which will be forever!

The key with any type of healthy cooking is to make it taste good. Healthy cooking does not have to taste bland. It doesn't have to be without seasoning. All you have to do is just monitor your sodium levels and fats depending on what your fitness goals are. In addition, you don't want synthetic types of dats to be used in your food the more natural you can have it the best!

Best to Take Your Prepped Food Where Ever You Go!

Meal prep is essential when trying to reach a fitness goal whether it is losing weight or getting ready for a competition. I am currently prepping for the WNBF World Championships in Boston on November 18th. So, I have to make sure I am meeting my macros, losing the body fat and maintaining as much muscle as possible. Eating very low carb you tend to get hungry right on the dot of every 3 - 4 hours. You do not want to be caught without your food because then you are more prone to indulging on food that isn't on your program.

The picture included in this post was taken at my friend and my hair color specialist, Rose Gonzalez, Crossway Salon & Spa!

Tofu Steak with Fresh Ginger Sauce Recipe

Ingredients:  Makes 1 serving

3  ounces		Silk Reduced Fat Tofu
1  teaspoon		Ginger Root - Fresh, Minced
1/2  tablespoon		Kikkoman Less Sodium Soy Sauce
1/4  tablespoon		Peanut Oil
1  tablespoon		Mirin Wine

Directions:  

1

Heat oil in a nonstick skillet over medium high heat.

2

Sauté tofu steaks for 2 minutes per side, or until golden.

3

Combine grated ginger, wine and soy sauce.

4

Pour wine mixture over tofu, cover pan and simmer another 3 minutes.

5

Serve tofu with sauce left in pan.

Nutrition Facts

Tofu Steak with Fresh Ginger

Amount Per Serving

Calories 154.52

Calories from Fat  70

% Daily ValueTotal Fat 7.26g11%   Saturated Fat 0.63g3%   Trans Fat 0g Cholesterol 0mg0%Sodium 292.44mg 12%Total Carbohydrate 9.29g3%   Dietary Fiber 1.91g8%   Sugars 4.72g Protein 9.98g 20%Vitamin A (IU) 00%Vitamin C 0.1mg0%Calcium 38.98mg4%Iron 1.38mg8%