Mushroom Bisque



  • 2 cartons chicken stock
  • 6-8 cups mushrooms
  • 2-3 garlic cloves
  • 1/4 cup white wine
  • 1/4 cup vegan cream (almond or coconut(


In saucepan, simmer 2 cartons of chicken stock for 30 minutes – be careful not to boil. (This helps reduce the stock and makes it hearty!)

In a skillet, saute 6-8 cups of mushrooms with 2 tsp of coconut oil and several cloves of garlic.  Cook down for several minutes to reduce the water content. Add 1/4 cup of white wine and cook down to reduce again. Remove from heat and let cool 15 to 20 minutes.

Take the sauté mushrooms and put in food processor or blender and process until smooth. Add them to the chicken stock along with a 1/4 cup of vegan cream (can be almond or coconut) to mixture. Cook on low for 10 minutes stirring occasionally.

Clone of Inflammation: Part 3

The Microwave

Almost everyone has a microwave in their home. It is one of the most-used appliances in a household.

The microwave has becoming a very handy appliance for working moms, students in college, even younger kids know how to use it. It is one of those kitchen items that, as soon it breaks, gets replaced because it seems to be indispensable and is relatively inexpensive.

Let me tell you how microwave works and what it does to your ultimate health. Microwaves use very high speed friction to warm up your food. For example, when you put your hands together and start rubbing them against each other really fast with pressure, eventually your hands will warm up, right? This is what the microwave does to your food.  It frictions the food molecules really fast to the point that your food not only gets really hot, it actually burns.

What it seems like a very practical appliance in the kitchen it turns out to be a harmful nutrient killer. This process destroys 97% of all the nutrients in your food, leaving your food with empty calories. This means that your food will make you fat with NO nutrients in your body and can be a big deal when we do that to our 3 meals of the day.  We are essentially eating with without any nutritional value, and what is left is only trans fats and sugars.

Microwaves are one of the causes for people being overweight and undernourished. In the long run, this can lead to other health problems besides being overweight. When we eat a meal with no nutritional value, we tend to be hungry shortly after that because our body didn’t get anything good. You have a full stomach for a short time, then cravings which can often cause you to binge.

When we don’t consume the necessary nutrients from vegetables, proteins and high carbs, inflammation quickly develops because the food that is supposed to help in reducing inflammation can’t do its because it doesn’t have what it needs to do the job. Meanwhile, we are piling up cortisol in our tissues due to the daily stress and without the necessary nutrients to fight, our bodies become more vulnerable to illnesses and overweight.

My recommendation is to please think twice the next time you are going to use the microwave to reheat your meal. The better option would be to warm up your food on the stove with a skillet or in a warm oven. A quick 10 minutes is all it takes and you will benefit from it greatly.


Inflammation: Part 2

Last month, I shared what inflammation is. This month, I want to talk about what causes it and how to reduce it.

There are a few well-known foods that cause inflammation:

  • Sugar
  • Dairy
  • Gluten
  • Corn
  • Soy
  • Alcohol
  • Eggs

Keep in mind that not all of these foods affect everyone the same way. This is where inflammation gets tricky.

As I mentioned last month, feeling bloated is a sign of the beginning stages of inflammation. There are other symptoms as well, including:

  • Skin rash
  • Itchiness
  • Hot flashes
  • Diarrhea
  • Feeling anxious
  • Mood swings
  • Sleepiness
  • Brain fog
  • Lack of energy

Paying close attention to how your body reacts after eating certain type of foods is crucial to identifying if you have sensitivity to them.  Keep track of what you eat and any symptoms you experience. If you experience any of the above symptoms, it means there is some level of sensitivity and a potential inflammation problem.

In addition to food reactions, one of the most common inflammatory products is one that our bodies produce. It is a hormone called “Cortisol”, which many of you are familiar with. .

Cortisol is a very powerful hormone that gets released by the adrenal glands when we are in survival mode which happens on a daily basis.  It’s what we call “Stress”.  This hormone gets released often throughout our body during the day, any time we go to survival mode. Cortisol causes all kind of problems, from a vulnerable immune system, auto-immune diseases, cancer, being overweight, heart attacks and stroke, you name it.

If you feel you are struggling with stress and need tools to go back to your center and regain your power, don’t hesitate to email or call me for more personal advice. Below are some tools you can start using today to fight stress wherever you are.  Practice the things that make you happy as often as you can:

  • Call your BFF to vent
  • Kiss or hug your loved ones
  • Paint
  • Write
  • Sew
  • Sing
  • Dance
  • Exercise
  • Meditate (that’s my go-to)
  • Walk in nature (that’s my favorite)
  • Take a 15 minute nap

Doing these simple things will activate your parasympathetic nervous system which will help deactivate the sympathetic nervous system which is the nervous system that gets active when we are in survival mode or stress.  Use these tools on a daily basis to turn off the switch to stress.

Salmon in Papillot


  • 4 pieces of Salmon
  • 6 garlic cloves
  • 2 carrots
  • 1 bunch asparagus
  • 1/2 onion
  • lemon
  • Thyme
  • Salt
  • Olive oil
  • Parchment paper


  1. Turn the oven on at 325 degrees.
  2. Finely chop all the veggies.
  3. On a large piece or parchment paper, place one piece of salmon in the center and season with salt. Spread chopped veggies on top of the salmon. Add thyme and squeeze half of a lemon.
  4. Wrap the paper as a present, make sure the ends are strongly wrapped.
  5. Place packages on a baking sheet and bake for 20 minutes. Remove from oven and carefully open the packages, as the steam is hot!

Inflammation: Part 1

We frequently hear the word “inflammation.” Do we really know what it means?

Often, we don’t.

We have an overall idea, but we can’t picture it inside our body because the type of inflammation we see it’s usually on our skin. Beyond that, we label it with another name or diagnosis.

Inflammation starts in an specific area of your body. It gets irritated, at first, due to external or internal agents causing  swelling in that part, redness, irritability and in some cases mucus or bleeding, depending where the inflammation takes place.

Every imbalance, illness, or unusual sensation in our body belongs to an inflammatory response. Inflammation is the way our body is telling us, “I am getting sick, take care of me.”

We do not “listen” what our body has to say for different reasons, here are some:

  • We are busy.
  • We are disconnected from our nature
  • We assume being uncomfortable is normal.
  • We can even make pain into a way of living just because we get used to it.

I truly believe our body is designed to function at ultimate health on its own, we just get in the way. How?

Well, we have a particular way of doing basic things unnaturally:

  • The way we are eating.
  • Sleeping deprivation.
  • Negative thinking.
  • Spend more hours facing a screen than anything else.
  • Over-medicating.
  • Breathing polluted air.
  • Using chemicals on our skin.
  • …and the worse of all, we live in constant stress.

We ignore the signals our body sends such, for example:

We eat something, let’s say pizza and we feel bloated, uncomfortable and the digestion takes hours to process. We even have to undo our pants button. In spite of all of that most, certainly we will eat pizza again and again…

That state is inflammation. Being bloated is not normal or good. That is the first sign we need to listen, our body is not happy with pizza!

If we persist with eating pizza, most likely the bloating will turn persistent. That is inflammation.

Inflammation causes all kind of unbalances and problems in our gut causing very unpleasant side effects such as:

  • We gain weight
  • We get gassy
  • Indigestion
  • Constipation

Learning how to listen to our body is very important.

Our body is a perfect machine that is capable of performing at very high levels when it’s well taken care of…or absolutely the opposite when not. Your choice, what’s going to be for you?

Stay tuned next month for more about inflammation. What causes it? How can you reduce it?

Quinoa Kale Avocado Meal

Loaded with healthy kale and creamy avocado, this great quinoa recipe is both satisfying and full of flavor and texture.



1 cup uncooked quinoa

2 cups water

Pinch of Himalayan salt

1/4 cup extra-virgin olive oil

2 tablespoons balsamic vinegar

Zest from 1 medium lemon

1 tablespoon fresh lemon juice

1 teaspoon Dijon mustard

Fresh cracked black pepper,

3 cups chopped kale

1 large avocado


How to Make It:

Combine the quinoa, water in a medium saucepan. Bring the water to a boil, and after the water begins to boil, reduce the heat to low and cover the pan.

Gently simmer, covered, for 15 minutes (there may still be some water not yet absorbed). Remove from heat.

Keeping the pan covered, let it stand for 5 minutes, or until the remaining water is absorbed.

Remove the lid and gently fluff the quinoa. Set aside to cool.

In a bowl, whisk together the olive oil, balsamic vinegar, lemon zest, lemon juice, mustard, salt and pepper. Set aside.

In a large bowl, toss together the cooked quinoa, kale and avocado. Toss with the dressing, and serve at room temperature or chilled.


1 pound fresh salmon

1 egg

1/4 cup chopped onion

1/2 cup seasoned dry bread crumbs

1 tablespoon olive oil

Drain and reserve liquid from salmon. Mix egg, onion, bread crumbs and salmon together.
Make into patties. If mixture is too dry to form into patties, add reserved liquid from salmon.
In a frying pan, heat olive oil. Place patties in pan. Brown on each side, turning gently. Drain on paper towels and serve. A few green leaves as mesclun with some nice dressing as a side will complete a perfect meal.

Get brain superpowers without medication

Nowadays it becomes challenging to have a good amount of hours of sleep for a whole a lot of reasons such as we have TV to watch before bed and we get hooked up in our favorite show, we get in our phone or laptop for hours before bed time working or chatting in media platforms or playing with whatever game is on fashion.

All those things keep us awake during hours that we should be sleeping. Why is so hard to go the bed when you don’t feel sleepy at all? The reason is because your brain doesn’t understand that is time to go the bed because your eyes are facing an screen with powerful lights that tell your brain that is daylight.

Our brain is designed to feel sleepy when is dark and rise when is daylight. There is a very specific hormone that our brain releases when is dark and time to go the bed and wakes us up when is daylight, that hormone is called melatonin.

Melatonin is what tells us, it’s bed time! or Get up, get up!

For our brain to release the right amount of melatonin one thing it has to happen. Our brain needs to be off screens for at least 30 minutes previous bed time to receive the message to start releasing melatonin only then we feel sleepy so we can go ahead and go the bed in a reasonable time.

Roasted Beets salad


For the Beets

1 bunch medium beets (about 3)

1 tablespoon extra virgin olive oil

For the Salad

10 ounces mixed greens (I like a blend of frisée, radicchio and mesclun)

3 ounces goat cheese

1/2 cup walnuts, coarsely chopped

For the Vinaigrette

2 tablespoons honey

1-1/2 tablespoons Dijon mustard

3 tablespoons red wine vinegar

1-1/2 tablespoons minced shallots

1/2 teaspoon salt

1/4 teaspoon ground black pepper

6 tablespoons vegetable oil

Drizzle the beets with olive oil and wrap them up in aluminum foil. Roast them directly on the oven rack for about an hour. You’ll know they’re done when you can easily pierce them with a knife.

Let them cool, then peel the skin and cut into chunks.You can wear gloves if you want to prevent your hands from turning temporarily pink but I never bother.

The rest of the salad is a breeze. For the vinaigrette, combine the honey, Dijon mustard, red wine vinegar, oil, shallots, salt and pepper in a jar and shake to emulsify.

When you’re ready to serve, toss the greens with the dressing. Divide the salad onto plates, then sprinkle with goat cheese, walnuts and beets.

The daily rituals of the healthiest most attractive people in the world

When we have a conversation about our personal habits the most of the time we don’t even know what happens in our brain or our body for that habit to be created and how that specific thing that we do in our daily basis became a habit one day .

When we do something repeatedly it is a habit. A habit can be a routine or not, what’s the difference between those two?

A habit can be something that works for us in an specific situation and that becomes a routine that can be a healthy or unhealthy routine.  Also it can be something that we do when we get triggered and it has an emotional attachment for us, usually unhealthy.

Either way we want to be aware if the habit serves us in a healthy way or unhealthy way.

A good example of a healthy habit/routine is to get 8 hours of sleep at night. We created a routine because that serves us by providing more hours of rest and makes us feel better the next day.

We create habits of everything and often are unhealthy such as having one or two glasses of wine before dinner every night because we need it to unwind. This habit doesn’t serve you in anyway but in your mind it becomes natural and you do it without even thinking.

For that to happen in both cases a wire was created in your brain one day and got reinforced by repeating the same thing daily for a period of time and that created a habit, healthy or unhealthy.

Provably you have heard the word “wire” when talking about habits, if not here it comes a simple explanation that will clarify that for you.

A wire gets created in our brain with a series of small decisions (thoughts) that we make in a very short period of time to take an action. For that action to happen our brain uses a very specific neuron called neurotransmitter and we need a whole bunch of them for that action to become real.

To change an unhealthy habit we need to create a new wire that tells us otherwise and reinforce daily to become the new wire until the old one fates away and the new routine becomes natural for us, a no brainer.