Thursday, April 24, 2014

Beat Stress, Fight Insomnia, Get Energized...

Clever Combos...

Are you having problems with Stress, Insomnia, and Headaches???
Well I think it's time to deal with these issues in a Clever way...
Food, yes, certain foods help to deal and or release some of these issues.

Let's begin...
First Stress, it's so HUGE now a days. Everyone is dealing with some sort of stress. It's sad that so many people are getting sick, having Anxiety, depression because of stressful situations.
Of course I will recommend exercise to deal with stress but here are a few healthy options.
Sunflower seeds: Are a great source of folate, which helps your body produce a pleasure inducing brain chemical called dopamine. Try 1 or 2 Tbsp for a snack.
Spinach: Spinach improves your body's response to stress, studies show that Spinach has magnesium.
Try adding to smoothies, salads
Blueberries: Their antioxidants counteract the effect of stress hormones like cortisol on your body.
Try 1/2 cup with your morning cereal.
Clever Combo: Make a spinach salad add your favorite greens such as cucumber, lettuce, kale. Top with blueberries and sunflower seeds...

Next Insomnia...
Yikes, I can't imagine not sleeping. I don't know about you but if I don't sleep I feel crazy.
Check this out, did you know that Yogurt, bananas, and potatoes are good for Insomnia.
Yogurt: Calcium rich boost levels of serotonin, a calming hormone that promote sleep.
Try 6 to 8 oz of yogurt before bedtime.
Bananas: The are packed with vitamin B6 a vitamin that helps keep your internal clock ticking normally, signaling when to fall asleep and when to wake up.
Try a banana everyday.
Potatoes: Research shows that high glycemic index foods like potatoes have a sedative effect.
Try half a potato 4 hours before bedtime.
Clever Combo: I love adding yogurt to my fruit. Cut into small pieces strawberries, bananas, peaches and 6 oz. of Greek yogurt. Top it with 2 tbs. of granola, Enjoy!

Get energized....
After stress people look for ways to have energy, we are living in a crazy world, where we are constantly trying to deal with stress and have energy to do what we want to do. For this I suggest balance what's wild is when you exercise you have more energy. So go for it..also try these healthy alternatives.
Almonds or Almond butter: They help stabilize energy levels thanks to a mix of protein and healthy fat.
Try a small handful of almonds or 1 tbs. almond butter.
Coffee: Studies show that a cup of coffee may be even better than a power nap for a quick shot of get-up and go. 
Try one cup 8 oz. of coffee
Clever Combo: Add 1 tbs.of almond butter to slices of apples...

Last but not least Headaches..
Ouch, I remember when I was younger I would get so many headaches. It's ugly, every noise, smell bothers you. Let's see these awesome healthy ways to combat these painful headaches.
Kale: Magnesium rich greens help you have fewer migraines by fighting inflamation.
Try 2 or more cups a few times a week.
Black Beans: Several studies have linked unstable blood sugar levels to headaches. Black beans are high in fiber and high in magnesium. 
Try 1/2 cup several times a week.
Tuna and Halibut: They have healthy omega-3's, which may help halt the inflammation that leads to migraines. 
Try one or two 4 oz. serving per week.
Clever combo: For dinner make Tuna or Halibut steaks with a Kale salad topped with black beans and avocado.

I hope you enjoy reading my blog with healthy alternatives. As always, take care of your body. Love life, help people. Live life on purpose.

To our health
Angie Castillo
Lifestyle Coaching

Monday, March 31, 2014

Why detoxing is so important?

          Detox and why is it important???

Hello world, I am so happy sharing this with you all. This weekend I spent the entire weekend watching food documentaries..and holy cow, Ouch!!! I consider myself healthy but after watching these documentaries I feel inspired to share with everyone the importance of detoxing and juicing.
     I used to consider detoxing taking a pill for 10 days, and that was it. I thought I'm clean now, nope..I still had the re-occurring headaches, fatigue, & depression. I've learned a lot.
       I continue to study, read and expand my awareness to health and fitness. One thing I realize is that juicing to detox your body is so important. Juicing will detox the  heavy metals in your body, the junk and gunk in your body. So many people ask why they can't loose weight?. Mostly because there is so much gunk in the body that needs to be cleaned out to start loosing the weight. 
There are so many diseases in our day in age, you go to a Doctor and they prescribe medication, where basically they are not curing the disease. Juicing will begin to re-boot your body. 
You need colors in your juice for nutrition.

It's so important to add variety, also adding aloe vera, chia seeds, seaweed, parsley, cilantro to your juices will make a big difference.
Aloe Vera:
Aloe helps in Detoxification
Aloe Vera is a gelatinous plant food, just like seaweeds and chia. The main benefit to consuming gelatinous plant foods in your diet is that these gels move through the intestinal tract absorbing toxins along the way and get eliminated through the colon. This will help the proper elimination of waste from your body and help the detoxification of your body.

Chia Seed:
Help weight loss. Chia seeds are popular for weight loss. They reduce food cravings by preventing some of the food that you eat from getting absorbed into your system. This blockage of calorie absorption makes them a great diet helper. You feel fuller faster, reduce blood pressure. They are the richest plant source of Omega-3.

Seaweed's best-known benefit is that it is an extraordinary source of a nutrient missing in almost every other food: Iodine. Consuming healthy levels of iodine is critically important to maintaining a healthy thyroid, a gland in your neck which helps produce and regulate hormones. A malfunctioning thyroid can result in a wide range  of symptoms such as fatigue, muscle weakness and high cholesterol.

Parsley:                                                                 Cilantro:
        I'm adding a few recipes for juicing, for more information on juicing, please feel free to add your name to the right, workshops soon to be scheduled...Also please check the following movies...
"Food Inc.", "Fat, sick & nearly dead", "Engine 2 Kitchen Rescue", "Vegucated".
There are many food documentaries, but just watching these your world can change. 

Remember stay healthy, stay fit and live a good life....
 Angie Castillo
Lifestyle Coaching
Living a fabulous fit life....

Thursday, January 30, 2014

Healthy Mexican Recipes...

Who says Mexican food isn't healthy....

As you all know I'm Mexican and a health freak...So what do you get when you mix the two. Healthy Mexican dishes, Wahoo....
I put together a blog of some of my favorite recipes, I have so many that I'm only posting a few. For more Low calorie, healthy recipes check out Cooking

Ancho Chicken Tacos with Cilantro Slaw and Avocado Cream

  • Ingredients:
  • 1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips 
  • 3/4 teaspoon ancho chile powder
  • 1/2 teaspoon garlic salt
  • 1/4 teaspoon ground cumin
  • Cooking spray
  • 1/8 teaspoon grated lime rind
  • 2 tablespoons fresh lime juice, divided
  • 1/4 cup light sour cream 
  • 2 tablespoons 1% low-fat milk
  • 1/2 ripe peeled avocado, diced 
  • 2 cups packaged angel hair slaw
  • 1/2 cup thinly sliced green onions 
  • 1/4 cup chopped fresh cilantro 
  • 1 tablespoon canola oil
  • 1/4 teaspoon salt
  • (6-inch) corn tortillas
  • Preparation

    1. 1. Heat a large skillet over high heat. Sprinkle chicken evenly with chile powder, garlic salt, and cumin. Coat pan with cooking spray. Add chicken to pan; cook 4 minutes, stirring frequently. Remove chicken from pan.
    2. 2. Combine rind, 1 tablespoon juice, and next 3 ingredients (through avocado) in a blender or food processor; process until smooth.
    3. 3. Combine remaining 1 tablespoon juice, slaw, onions, cilantro, oil, and salt, tossing to coat.
    4. 4. Heat tortillas according to directions. Divide chicken mixture evenly among tortillas. Top each tortilla with about 1 tablespoon avocado mixture and 1/4 cup slaw mixture.

  • Chipotle Shrimp Tacos

  • Ingredients

    • 2 teaspoons chili powder
    • 1/2 teaspoon salt
    • 1/2 teaspoon ground cumin
    • 1/4 teaspoon ground chipotle chile powder
    • 32 peeled and deveined large shrimp (about 1 1/2 pounds)
    • 1 teaspoon olive oil 
    • (6-inch) white corn tortillas
    • 2 cups shredded iceberg lettuce 
    • ripe avocado, peeled and cut into 16 slices 
    • 3/4 cup salsa verde
    • Preparation

      1. 1. Combine first 5 ingredients in a large bowl; add shrimp, tossing to coat.
      2. 2. Heat oil in a large nonstick skillet over medium-high heat. Add shrimp mixture to pan; cook 1 1/2 minutes on each side or until done. Remove from heat.
      3. 3. Heat tortillas in microwave according to package directions. Place 2 tortillas on each of 4 plates; arrange 4 shrimp on each tortilla. Top each tortilla with 1/4 cup lettuce, 2 avocado slices, and 1 1/2 tablespoons salsa.
      4. Beer note: An orange peel–infused Belgian white beer will cool the palate. Hoegaarden White ($8/six-pack), with its cloudy appearance, citrusy-fresh taste, minimal bitterness, and refreshingly tart finish is delicate enough for seafood and excels at extinguishing heat. 

        •  Vegetable and Rice Burritos with Quesadilla Cheese
      • Ingredients
        • 4 teaspoons canola oil, divided
          • 1/3 cup uncooked long-grain white rice
          • 1 teaspoon chopped garlic, divided
          • 2/3 cup water
          • 1/4 teaspoon salt, divide
          • 1 tablespoon chopped jalapeño pepper
          • 1 teaspoon of sour cream
          • 1 tablespoon chopped cilantro 
          • 1 teaspoon fresh lemon juice
          • 1/8 teaspoon ground red pepper
          • 1 cup chopped onion 
          • 1 cup sliced cremini mushroom
          • 1/2 cup fresh corn kernels
          • small zucchini, halved lengthwise and sliced (about 3/4 cup) 
          • 3/4 cup halved grape tomatoes
          • (7- to 8-inch) whole-wheat tortillas
          • 4 ounces quesadilla cheese, shredded (about 1 cup packed
          • Cilantro leaves (optional) 

          • Preparation

            1. 1. Heat a small saucepan over medium-high heat. Add 1 teaspoon canola oil to pan; swirl to coat. Add rice and 1/2 teaspoon garlic; sauté for 1 minute, stirring constantly. Add 2/3 cup water and 1/8 teaspoon salt; bring to a boil. Cover, reduce heat, and simmer 15 minutes. Remove from heat; let stand for 10 minutes. Fluff with a fork; stir in jalapeño.
            2. 2. Combine sour cream, chopped cilantro, juice, and red pepper in a small bowl.
            3. 3. Heat a large nonstick skillet over medium-high heat. Add the remaining 1 tablespoon oil to pan; swirl to coat. Add onion; sauté 2 minutes, stirring frequently. Add remaining 1/2 teaspoon garlic and mushrooms; sauté 1 minute, stirring frequently. Add corn and zucchini; sauté 2 minutes, stirring frequently. Add remaining 1/8 teaspoon salt and tomatoes; sauté 30 seconds or until tomatoes are thoroughly heated. Remove vegetable mixture from pan. Wipe pan clean with a paper towel.
            4. 4. Heat tortillas according to package directions. Divide sour cream mixture evenly among tortillas; spread to a thin layer, leaving a 1/2-inch border. Top each tortilla with 1/4 cup cheese, about 1/4 cup rice mixture, and about 1/2 cup vegetable mixture. Roll up each, jelly-roll fashion. Return skillet to medium heat. Add 2 burritos to pan, seam side down; cook 1 minute on each side or until browned. Repeat procedure with remaining burritos. Garnish with cilantro leaves, if desired

          • Ancho Rubbed Flank Steak
          • Ingredients
            • 1/2 teaspoon kosher salt
            • 1/2 teaspoon brown sugar
            • 1/2 teaspoon ground ancho chile powder
            • 1/4 teaspoon ground cumin
            • Dash of freshly ground black pepper
            • (1-pound) flank steak, trimmed
            • 2 teaspoons olive oil


            1. 1. Combine first 5 ingredients in a small bowl; rub evenly over both sides of steak.
            2. 2. Heat oil in a large skillet over medium-high heat. Add steak; cook 3 minutes on each side or until desired degree of doneness. Let stand 5 minutes; cut steak diagonally across grain into thin slices.
            3. Bacon-topped salad: Combine 1 tablespoon cider vinegar, 1 teaspoon Dijon mustard, 1/4 teaspoon salt, and 1/4 teaspoon freshly ground black pepper in a large bowl; stir well with a whisk. Gradually add 2 tablespoons olive oil to vinegar mixture, stirring constantly with a whisk. Add 6 cups arugula and 1 cup halved cherry tomatoes to dressing in bowl; toss well to coat. Sprinkle 2 cooked and crumbled bacon slices evenly over salad

          • Seared Chicken with Tomatillo-Avocado Salsa
          • 4 ounces tomatillos 
            • 3/4 cup peeled chopped avocado 
            • 1/3 cup sliced radish
            • 1/4 cup chopped fresh cilantro 
            • 2 tablespoons fresh lime juice
            • 1/2 teaspoon salt
            • 1/4 teaspoon crushed red pepper
            • Cooking spray
            • (6-ounce) skinless, boneless chicken breast halves
            • 1 1/2 teaspoons poultry seasoning

            • Preparation

              1. Discard husks and stems from the tomatillos, and finely chop. Combine tomatillos and the next 6 ingredients (through pepper) in a medium bowl.
              2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with seasoning. Add chicken to pan; cook 3 minutes. Turn chicken over. Reduce heat, and cook 5 minutes or until done. Serve chicken with tomatillo mixture.

            • Tortilla Meatball Soup (Albondigas)
              • jalapeño peppers
              • red bell pepper 
              • ears corn on the cob
              • (6-inch) corn tortillas, cut into 1/2-inch-thick strips
              • Cooking spray
              • 3/4 teaspoon kosher salt, divided
              • garlic cloves, minced and divided
              • 1/3 cup panko (Japanese breadcrumbs)
              • 1 pound ground sirloin 
              • large egg, lightly beaten 
              • chipotle chile, canned in adobo sauce, minced
              • 1 tablespoon olive oil 
              • 2 cups chopped onion 
              • 2 cups (3/4-inch) cubed red potatoes 
              • 1 cup (1/2-inch-thick) slices carrot 
              • 3 cups fat-free, lower-sodium chicken broth
              • 2 cups water
              • 1/2 cup (2 ounces) shredded Monterey Jack cheese (optional)
              • 1/4 cup (1 ounce) shredded extra-sharp cheddar cheese 
              • 1/2 cup chopped fresh cilantro 
              • Preparation

                1. 1. Preheat broiler.
                2. 2. Cut jalapeños and bell pepper in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet. Arrange corn on baking sheet with peppers. Broil 4 to 6 minutes or until blackened, turning corn once. Place peppers in a paper bag; fold to seal. Let stand 15 minutes; peel. Mince jalapeños, and coarsely chop bell pepper. Cut corn kernels from cobs. Set aside.
                3. 3. Place tortilla strips in a single layer on a baking sheet; lightly coat with cooking spray. Broil for 3 minutes or until golden brown, turning after 2 minutes. Set aside.
                4. 4. Combine 1/4 teaspoon salt, 1 garlic clove, panko, and the next 3 ingredients (through chipotle chile) in a large bowl, and gently mix until just combined. With moist hands, shape the meat mixture into 24 meatballs (about 2 tablespoons each).
                5. 5. Place a Dutch oven over medium-high heat. Add oil to pan; swirl to coat. Add meatballs to pan; sauté for 8 minutes, turning to brown on all sides. Remove from pan. Add onion, potatoes, and carrot to pan; sauté 5 minutes, stirring occasionally. Add remaining 5 garlic cloves; cook 1 minute, stirring constantly. Add peppers, broth, and 2 cups water; bring to a boil. Reduce heat; simmer 20 minutes or until vegetables are almost tender, stirring occasionally. Return meatballs to pan. Add remaining 1/2 teaspoon salt and corn; return to a simmer. Cook 10 minutes or until meatballs are done. Ladle 1 1/2 cups soup into each of 6 bowls; top each serving with 4 teaspoons Monterey Jack cheese, 2 teaspoons cheddar cheese, and 4 teaspoons cilantro. Top evenly with tortilla strips.
            • These are a just a few of my favorite recipes, I am a total foodie and being healthy doesn't have to be hard. There are so many ways to enjoy your recipes sometimes changing or alternating ingredients. Instead of flour tortillas you can do wheat, instead of whole cheese, skimmed cheese. Also adding spices helps to burn fat. Check out some of my other blogs of follow me on facebook for more

            •  Thank you for looking at this weeks blog 
            • Angie Castillo
            • Life Style Coaching

Friday, January 24, 2014

No gym, no problem...Got bands??

                           Bands the hidden treasure...

So I have to admit that I was lazy for a bit...Yes, it happens!
I was making excuses for not exercising. I'm so used to my weights that the only thing I could think off was no gym, no work out...Until, finally my body demanded that I get off my tushy and move. So guess what I found in my closet? Yes, bands...
So my workouts have become plyo-metrics and band exercises. 

The first exercise is bicep curls with bands. I included the picture as you see, it's the same as bicep curls with weights. Try these instead of weight for a good burn. 3 sets 10-15 reps.

The next exercise is dead lifts with a band. Tie the band on something strong and pull up and down, back flat knees straight. 2 sets of 20 reps.
 I love this one,  it's a squat with a press. This exercise works some of the shoulders, but mainly the legs and bootie.. 2-3 sets 10 reps..

                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                  This baby is good for sexy shoulders. Hold with one leg or two for more resistance. Elbow come up higher than your shoulders. 2 sets of 10 reps, or 15 reps for a good burn.

This is another version of a shoulder exercise, straight up and down movement. For more resistance on the band, open the your legs wider. 

 This next exercise I wasn't able to find it it picture form, so I found this one with the robot model. I tried this exercise first before posting and can I tell you, burn baby burn...It works the thighs, legs, abs. Giving you an awesome workout...

Almost done. This exercise is a goodie, make sure you wrap the band around your feet and pull back with the arms. Keep your elbows up, this works the rear shoulders and the back..Awesome, make sure you go for reps on this one. 4 sets 15 reps...

Last but not least, tie the band around a door or something heavy; squatt down at the same time while pulling arms out. When you stand tucks the arms in. Works the arms, back, legs and butt.
This is a easy exercise but don't fool yourself it gives a good burn. 3 sets 20 reps..

 Enjoy this weeks blog..Make no excuses workout wherever you can. Health is wealth!!!
Angie Castillo Lifestyle Coaching

Monday, January 13, 2014

Crazy sexy arms...

Sexy arms for your everyday woman....

Now every lady can create sexy arms from the comfort of your own home. Check this out ladies, sexy, sleek arms...

Most women think that to have a great set of arms all that is necessary is your basic bicep workout. Umm, you need a little more than just that. Follow my arms workout and see results in a shorter amount of time.

Let's begin....
Exercise 1. Biceps
This is your basic bicep curl. The up and down movement will create muscle in the middle part of the arm, overall if this is the only exercise you know stick to it. You can get great results...4 sets of 15 repetitions. 2 times a week for faster results.

  I love this the bicep curl done with bands. Bands are great for women who don't want to put on size just definition. Reps as above...

Exercise 2.  Triceps

 Did someone say Kickback??? Yes friends, my old time favorite is called a kickback. I love the cartoon it explain in detail so well. So many people do this exercise wrong. Stick to the cartoon image. It's a straight shot out, Start with the arms folded at the elbow and extent out, returning back to the same position. Keep your arms at all times up. 4 sets of 15 repetitions
Another great triceps exercise is Dips..
Try dips without weights, use your own body weight, simply as the picture shows going up and down, bending from the arms at the elbows. This will not be easy at first, as you will be lifting your own body weight, soon enough though you will need to increase more weight by adding free weights. 
3 sets for 10-15 repetitions.

Exercise 3. Push ups

You just have to love push ups..In the service, in jails and prison, this is the exercise that will never be outdated. Why??? Arms, triceps, shoulders, chest...Need I say more..A push-up is necessary in a arm workout to tie it all in. To have aver all sexy arms...

 Also, the best thing about push-ups, they can be done everywhere...On a bench, in your kitchen, on the floor, and for beginners...On your knees. If the basic push-up is too hard at first, get on your knees, no excuses..
3 sets for 10-15 repetitions.

Exercise 4 and 5...Shoulders
So why are shoulders important for arms??. Once again it's great for an overall sexy arm. For most people the bicep will come in quickly the little cuts in the back of the arms are formed when you focus on shoulders and triceps together. These two variations of shoulder exercises are ideal. Shoulders can also be done separately on a day just by themselves. If you are short on time add these two for 2 sets and 15 reps. Your arms should be tired by now so you won't need a lot.

Thanks for taking the time to read this week's blog...
Angie Castillo
Life style Coaching