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

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:

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....

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 Light.com

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
• 8 (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 
• 8 (6-inch) white corn tortillas
• 2 cups shredded iceberg lettuce 
• 1 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. 
  5. 
     
  
  
  •                                                      
    •  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
      • 1 small zucchini, halved lengthwise and sliced (about 3/4 cup) 
      • 3/4 cup halved grape tomatoes
      • 4 (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 (1-pound) flank steak, trimmed
        • 2 teaspoons olive oil

        
        

        Preparation

        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
        • 4 (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)
        • 2 jalapeño peppers
        • 1 red bell pepper 
        • 2 ears corn on the cob
        • 4 (6-inch) corn tortillas, cut into 1/2-inch-thick strips
        • Cooking spray
        • 3/4 teaspoon kosher salt, divided
        • 6 garlic cloves, minced and divided
        • 1/3 cup panko (Japanese breadcrumbs)
        • 1 pound ground sirloin 
        • 1 large egg, lightly beaten 
        • 1 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 information....www.facebook.com/castilloangie.accessyourdreamlife
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        •  Thank you for looking at this weeks blog 
        • Angie Castillo
        • Life Style Coaching
        • creatorswelcome@gmail.com

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
creatorswelcome@gmail.com

Yoga vs. Pilates what's better for you???

What is the difference of Yoga and Pilates and which one is   better for you???

The word yoga itself means "union": of the individual consciousness or soul with the Universal Consciousness or Spirit. Though many people think of yoga only as physical exercises — the asanas or postures that have gained widespread popularity in recent decades — these are actually only the most superficial aspect of this profound science of unfolding the infinite potentials of the human mind and soul.


The mind-body practice is frequently touted for its ability to reduce stress and boost well-being, but it also offers wide-ranging physical health benefits that rival other forms of exercise.

Hatha: This type of yoga is slow-paced, gentle, and focused on breathing and meditation.  To introduce beginners to yoga with basic poses and relaxation techniques. Relieves stress, provides physical exercise, and improves breathing. Beginners and people wanting to learn the basics of yoga

Vinyasa: This variety of Hatha yoga emphasizes on the Sun Salutation, a series of 12 poses. To link the breath with movement and to build lean muscle mass throughout the body. Helps improve strength and flexibility, tones the abdominal muscles, and reduces the risk of heart disease, high blood pressure, and type 2 diabetes. Beginners and advanced yogis alike seeking to strengthen their bodies

Ashtanga: Considered a form of power yoga, Ashtanga is fast-paced and intense with lunges and push-ups. To help improve one’s spiritual self. Relieves stress, improves coordination, and helps with weight loss. Fit people looking to maintain strength and stamina, and those who want to get in touch with their spiritual side

Iyengar: Different props like straps, blankets, and blocks are used to assist in strengthening the body. Standing poses are emphasized, and are often held for long periods of time. To strengthen and bring the body into alignment. Helps improve balance, speeds up recovery from an injury, and builds up body strength. Beginners who want to learn the correct alignments in each pose and those with injuries, balance issues, and chronic medical conditions like arthritis

Bikram: Also known as hot yoga, Bikram is practiced in a 95 to 100 degree room. It’s typically a series of 26 poses that allows for a loosening of tight muscles and sweating. To flush out toxins and to deeply stretch the muscles. Speeds up recovery from an injury, enhances flexibility, and cleanses the body. Beginners and advanced yogis alike who want to push themselves and those with physical injuries

PilatesThe focus of Pilates is physical. It’s a conditioning program that improves deep core strength, muscle control, flexibility, coordination, and body tone, while producing long, lean muscles. It has six principles, which have been modified since Joseph Pilates first created the method in the 1920’s:

Pilates can be completed on a mat, or on specialized equipment such as the Reformer, which utilizes pulleys, springs and weight resistance to build strength. The regimen involves calisthenics that isolate and work each muscle group without creating bulk. 

1. Centering (strengthening The Powerhouse—abdominal muscles, pelvis, buttocks and lower back)
2. Concentration (bringing full attention to each exercise)
3. Control (utilizing total muscle control)
4. Precision (every movement has a purpose)
5. Breath (exercises are coordinated with the breath)
6. Flow (movements are smooth and graceful)

Pilates 
on a Reformer  uses springs, pulleys, bars & straps to perform over 500 exercises in a variety of positions. The equipment was originally developed to offer movement & rehab to the injured, but today it offers a more                   challenging version of the matwork.

Pilates also enhances respiratory and circulatory function, both helpful in managing arthritic pain and reducing muscle and tendon soreness. And, through the development of a stronger core, and emphasis of neutral spinal alignment, Pilates helps prevent and allay back pain, and improve overall spine health.

Pilates is known to stretch, strengthen, gain flexibility and balance your body, while connecting the mind with the body.  Strengthening the ‘Powerhouse’ which includes the abdomen, lower back, hips and buttocks is the biggest benefit that you will get while practicing Pilates.

So after all this information, how do you choose..Simple what is it that your body needs? What are you looking for to achieve and what do you want your body to look like?
 In simple words...Yoga will give you a body that is muscular and strong. The poses are held for seconds and/or minutes..
Pilates will give you a long lean look, the poses are repetitive never really holding them. Lot's of repetitions. If you have back injuries I prefer Pilates. I have over 15 years of lifting weights and for me holding a yoga pose is very excruciating pain. Pilates are easier on my body. 

Thank you for taking a look at this week's blog

Stay healthy, strong, be fit and love life.

Angie Castillo

Life Style Coach