Portobello mushrooms stuffed



• 8 medium (roasting size) portobellos

• 1 tablespoon extra virgin olive oil

• Salt

• freshly ground pepper                                                   

• ¼ cup pesto 


1Preheat the oven to 400 degrees Fahrenheit. Remove the stems of the mushrooms, and carefully scrape away the gills using a spoon. Toss with the olive oil and season with salt and pepper. Place, rounded side down, on a lightly oiled baking sheet. Place in the oven and roast for 8 to 10 minutes, until the mushrooms are beginning to soften and throw off liquid. Remove from the heat and fill with the pesto. Return to the oven and continue to roast until thoroughly softened, about 10 more minutes.

Animal protein version

You can use the same preparation and add baked chicken breast to the pesto and blend together. Staff the portobellos.

If you suffer from sugar cravings you can gain focus and lose this ugly belly starting tomorrow

We all heard how damaging sugar is for us and our body, we all know someone that has healthy problems due to sugar such as the popular diabetes and all the problems that come along with it.

Often what we don’t hear is how damaging is eating things that are sweet with calorie 0 or light or diet. We calm down our sweet tooth without the sugar intake so we believe we stay safe and remain healthy because we are sure what really causes health problems is “only sugar”.

I am sorry to pop your sweet bubble. To your body or better pancreas, sugar is sugar or sweet is sweet and the chemical reaction that you body releases when you have any kind of sugar/sweet intake is exactly the same in either case so are the health problems that can cause.

When you eat or drink anything that is sweet your pancreas releases insulin and fat to battle the sugar content in blood to protect you from becoming a diabetic.

The real problem happens when our pancreas releases insulin too often because your are eating sweet things or things that become sugar in your body throughout the day.

At some point your body becomes insulin resistant and fat, then the body loses its capacity to balance itself and go back to plato after every insulin release if that happens so many times through the day, everyday we can become diabetic, overweight along with all the side effects that come along with all those two diseases.

Since sugar/sweeteners are so highly addictive for our brain it turns out that is really difficult to quit sugar all at once but not impossible. There is a very successful technic that you can use to start your freeway to sugar addiction. Instead of restricting it, add things into your diet that will trick your brain into craving less by adding sweet vegetables, carrots, sweet potatoes, herbal teas. Also one or two pieces of fruit throughout the day can help in the beginning. Drink lots of water and have a piece of dark chocolate a day 70% cacao minimum when the craving is really kicking in.

These tips will help you to gave more control over your choices and you will succeed easily. Give it a try and tell me your experience!

Your Intention Is As Important As Your Actions

Have you ever stopped to observe the bite in your fork right before you put it in your mouth?

What are the colors, the convention of foods, the layers, the smell?
Then, the texture in your mouth, the flavors of all different foods.
How that will fill your body and soul? What are the nutrients that contented?

All these question may seem silly or boring but this exercise makes a total difference in the experience of eating.

When I first moved definitely here in California, I was amazed that people wasn’t sitting to eat their meal. They ate in the car, on the way or even in the restaurant, it was eat and leave really fast to me.

I wasn’t used to that, we sat in the table, all together, we ate and talk and share, laugh or had discussions. It was a slow fun tasteful experience 3 times a day! Can you believe that?

Now, I am Americanized.
Although I won’t eat in the car or on the go but meals are not the same, foremost because here I don’t have that many of my people. But experience of eating a meal is still the same, I stop and prepare my meals, I love what I eat and what I do. I don’t want to miss a bit of any experience, even when is a small one.

I am present, I know what I want to eat, is well thought in advance, it makes me happy and I know my body will be happy too, it will make my body stronger and healthier, it will nourish my brain, it will give me peace and comfort.

I pay attention every step on the way and I try to do that with everything, with every conversation, every look, every second. I don’t want to miss it, not a single one.
Although many times I do, I miss it or I forget something or I made a mistake. Of course! I am human as everyone else, but I always put intention in what I do or eat.

Do something with intention it means that you do it for a reason, whatever that is. You gave a thought before you did it or ate it, that way, the experience is highly rewarding. Also at the end of the day you will have a feeling of achievement instead of exhaustion and being defeated.

My suggestion, think before you do or eat or talk, put an intention to your meals or doings, it will give more value and you will be more present with every living experience.

Push the Envelope in Order to Grow

We like being comfortable, when we are not, we tend to say that “life is difficult”.
There are so many levels of that sentence, everyone has a bar with his or hers own level of difficulty in life, some people can take a lot, some people doesn’t have the strength or resilience.

I remember something that my grandma used to say, “I don’t want everything I can take, because I can take a lot!”.
Human beings are extraordinary! we can do all sort of things and everyday we get better, smarter, stronger, faster, taller,….

We evolve constantly and we don’t even take the time to acknowledge ourselves when we do it or often, we don’t even notice it.

When we grow things get tricky and uncomfortable for awhile. Often we think, that “everything comes at once”, “why everything seems so difficult?”.
Those are questions that often rise when we are making changes in life for the reason of getting ourselves in a better position.

Then for after a period where everything feels tight and uncomfortable, everything goes back to normal and we are more comfortable in our own skin.
And the cycle starts again when we need to grow or experiment new things for ourselves.

I know we all have lived through that type of cycles over and over. Often we are not aware of the growth, we just see life as a fight instead of an adventure that is totally wonderful and worth it. Other times we don’t stop to think anything, we just “keep swimming”.

My suggestion to everyone is, make yourself uncomfortable, growing is great!
You get to know things that you would never do otherwise, we will meet interesting people.
You will get healthier, wiser, faster and smarter.

Challenge yourself every single day in little things that you do as, increasing the weights on the gym, park your car 2 blocks away from your work place, say “I love you” to someone that you are secretly in love with,….whatever it is for you.

Life is a precious gift and it has a huge wrap for you to unwrap!




Your Body is Designed to Function at Optimum Health On It’s Own

We all have heard about inflammation but often we are not clear of, what it is or how that can be a problem for us our health?

Every health issue that we may have or had, started with an inflammatory process, except for the accidents.
The most of the time starts in our gut and because we can’t feel it in the beginning, we keep doing or eating what it will become a problem in the future for us.

We all heard about sensitivities, we are not allergic to something but often when we eat that specific thing causes some symptoms in our body that makes us feel uncomfortable.
When you feel bloated after eating certain foods or stomach pain after eating others.
Our joins are sore, we have trouble focussing or we simply feel sick.

Inflammation is a subtle thing, is a silence beast that when you notice it is because it took over you and you are already having problems.

The most common foods that cause inflammation are:


There are more, but is all about you and how you listen to your body of what is good or not for yourself, specifically.
When we feel that there is some food that makes us feel uncomfortable it means, that is not good for our body.
Then, we can still choose eating it but if we are aware of it, we most likely will try to avoid and at the end quitting it completely.

Now there are some things that we can eat to balance or heal inflammation:

*All greens and leafy greens
*Turmeric or the orange colored foods as, sweet potato, carrots, beets…..

Add one of those foods once a day in your diet and you will be doing good for your body fighting inflammation because your body is designed to function well, sometimes it needs a little help from you!





Feed Your Brain to Think Better

When we think that that food is just fuel we are mistaken. Food is everything on us, food is what we are made of besides the obvious blood and flesh, different tissues and water.
We grow out of food and our body becomes healthy or unhealthy based on the daily basis choices that we make.

It matters to our body if we choose to drink water or we drink alcohol; if we exercise or not and if we eat great nourishing foods or we stop by a drive-in and buy junk food because we don’t have time to walk inside the place. All of these matters and builds who you are and who you will be.

See, when we talk about our brain is even more interesting, the most of the time we think in feed ourselves because the body is hungry, not even having a thought about what our brain needs, like our brain wasn’t a part of our body. Hello!!! the brain owns us! and we ignore it.

If we eat unhealthy food, guess what are we going to get? unhealthy brain!
How are we going to make good decision for ourselves and our life if our brain is starving?
We mistreat our brain all the time with different things, here comes a list of the most common:

*Eating processed food.
*Not drinking enough water or drinking soft drinks daily.
*Too much coffee
*Alcohol in the daily basis.
*Sleep deprivation.
*Negative thinking.
*Sugars of all kind.
*Drugs, prescribed or street drugs.
*Living un stress daily.
*Restricting food.
*Screen watching.

The list goes on but I think is pretty clear what damages our brain or non the less doesn’t help us at all to have an optimum healthy brain.

How can we expect to make good choices in life if we don’t feed our brain appropriately?
Many people doesn’t even make the connection between their lack of health and the choices they make with their meals or habits.

Now, how can we change that or improve it?
A good and easy way to do it is crowding out food, not making any big changes, just adding good nourishing foods with the intention of feeding our brain.
The most important food for our brain are good fats. Good fats regenerate our, have amino-acids, replenish the damaged areas and help you to skip cravings.

Some of the good fats are:
*Coconut oil
*Olive oil
*Fatty fishes as salmon

Now you have a place to start. Enjoy!

Nourish the Brain Program (Free workshop)

I will be presenting Nourish the Brain Program level 1

The 28th of September, 2017

at 5:30 pm it will be 50 minutes aprox.

at East Wellbeing Tea

1238 Monterey St #110

San Luis Obispo, CA

For more info check Home page.


Potatoes Casserolette


250gr. Organic pork belly
200gr mushrooms
2 potatoes or sweet potatoes
1 red onion
100gr parmegiano
100gr mozzarella
salt, pepper, olive oil
Containers, you can use a muffin pan or containers like the photos.


Sauté the pork belly in a pan without oil until the fat from the same belly almost disappears from the meat. At the mean time warm up the oven to 350 degrees.
In the same fat sauté the onion until golden, add the mushrooms and let it cook until the water from the mushrooms disappears.
When is all cooked, turn off the burner and let it cool down.
Cut the potatoes in thin slices. 
Spread olive oil in the containers of your choice and spread the potato slices as a film until re-cover the container shape.
Drain the fat from the pan and set the cooked ingredients in a bowl mix a half of each cheeses.
Fill up the containers with the mix and top with potatoes again.
Add the rest of the cheeses and set them in the oven for 45 minutes or until you see the potatoes cooked in a golden color.
Ready to eat!

Micheal’s Delicious Non-Gluten Bread

Dry Ingredients:

1 cup millet flour

1 cup tapioca flour

½ cup brown teff flour (amaranth flour would work as well)

½ cup blanched almond flour (most nut flours work as well)

¼ cup sorghum flour

¼ cup flax meal

1 Tablespoon xanthan gum

1 ½ teaspoons of sea salt

Wet Ingredients:

3 eggs

3 Tablespoons virgin olive oil

1 Tablespoon unsulfured Molasses

1 teaspoon apple cider vinegar

Yeast Ingredients:

1 ¼ cup hot water ( between 110-115 degrees F)

2 Tablespoons of honey

2 ½ teaspoons dry active yeast (Not Instant)


1. Mix all dry ingredients together in mixer.

2. In separate bowl whisk all wet ingredients.

3. Now line a bread pan (about 9 inch by 5 inch) with greased/ buttered parchment paper (Greased side up). This is an easy way for baking bread and cleanup.

4. In a Pyrex measuring cup measure hot water. Place honey into water. Dissolve by stirring. Add yeast to water, stir gently and cover with a dry towel. Keeps the water warm and insulated. Time carefully for 7 minutes exactly!!!!

5. At the end of the seven minutes the yeast has been growing, pour both the yeast and liquid ingredients into mixing bowl together. Mix for 2-4 minutes stopping to scrape the sides and get all ingredients mixed evenly.

6. Pour ingredients into bread pan and cover with plastic wrap or light dry sheet. Place in warm area or use the bread-proofing mode in oven. Let rise for 45 minutes to an hour. Check on loaf after 30 minutes to take off plastic wrap or light dry sheet. Let rise for remaining 30 minutes. Preheat oven to 375 degrees.

7. Bake bread for 45 to 50 minutes. Remove from oven and cool on a wire rack.

Ginger Spice Veggies – Festival de Color


1/2 Cabbage
200gr Asparagus
Ginger root, the size of the top of your thumb.
200gr Mushrooms
250gr Sprouted broccoli
1 red onion
1 garlic clove
Raw sesame seeds
Coconut oil


Chop the veggies in medium pieces. Set a big pan in the stove and warm up coconut, enough amount to cover the bottom of the pan.
Cut the ginger root in three pieces and put it in the pan, sauté for a little bit and add the onion until gets transparent, add the garlic crushed.
Add the other veggies and mix all together stir for a little bit but don’t let the asparagus get saggy. Very importan in order to preserve the flavor and all the qualities keep the veggies firm.
Put salt and pepper of your choice and sesame seeds, is ready to eat!