Today I want to talk more about why I chose do be healthy,
why a chose to start to make my own food and why I love so much to do exercises
and be fit. I know that I created this blog to share with you guys some recipes
and my zest lifestyle. But to get to where I am today, I had to make some changes
in my life. I have always been thin, I always ate everything that
I wanted. I am a fan of chocolates and sweets, but I always did sports and
exercises. However we will not be young forever,I meanwe can feel in our mind and spirit andbody, to be like thiswe have tochange somelittle thingsin our lives.
WHEN YOU CHANGE THE WAY YOU LIVE. THE BETTER YOU WILL FELL AND FEELING BETTER, MORE YOU WILL WANT TO CHANGE.
I learned this with my sister, she
is a Lifestyle Medicine doctor. She works with seniors, with people that really
have health problems and they really need to change, but when you are too old,
changes are more difficult. So why not start now? Why not start to change, when
you really can make a difference in your life?
When we become more aware of how powerfully our choices in diet and
lifestyle affect us—for better and for worse—then we can make different ones.When you make healthy choices, you feel better quickly. This allows us
to connect the dots between what we do and how we feel. Feeling so much
better, so quickly, re-frames the reason for changing from fear of dying to joy
of living.
The 4 pillars that you need to know for being healthy are:
1- Nutrition:
What you include in your
diet is as important as what you exclude. Foods are neither good nor
bad, but some are more healthful for you than others. You have a spectrum of
choices.
2- Fitness:
Research studies have shown that most of the
health benefits from exercise are achieved when an individual transitions from
not exercising to becoming moderately active. Slightly more benefits are gained
from increasing the duration or intensity of the exercise.
3- Stress
Management Releasing stress empowers you to react in
healthier ways. Stress can be defined as the response of the human
organism to any change or demand. Whether the demand or stress is positive or
negative, the body responds automatically.
4- Love and Faith
Giving and receiving love and support makes you
healthier and happier.To believe in yourself is really important and more
than everything you need to have faith in yourself. YOU CAN DO IT, BELIEVE!
What do think about starting now, and change these 4 pillars in your life? In
6 months you can tell me how you feel!
I am a fan of avocados! All of my friends and my family know if I can choose my best fruits in the world, avocados will be one of my favorites, for sure!!!
In Brazil we have many types of avocados. The most common eating there, it is a big one and a little bit sweet. We normal eat like a dessert with sugar or honey, and it's really nice to make smoothies.
Types of Avocados in Brazil
* Recipe: Quintal Avocado with milk and honey, so yummy!!!
I was telling on the video for you guys, how the avocado is healthy. If you read more about, more you will eat it!
Avocados are a good source of pantothenic acid, dietary fiber, vitamin K, copper, folate, vitamin B6, potassium, vitamin E, and vitamin C. Although they are fruits, avocados have a high fat content of between 71 to 88% of their total calories—about 20 times the average for other fruits.
I am so glad that I could make on of my favorite desserts for you guys! This recipe I learned how to make when I was 15 years old.
Remember my first post, when I told you guys that I used to spent my vocations in my family's farm? The place where I could learn and enjoy my first experiences with fresh and healthy food. My aunt, who still lives there taught me this delicious recipe, and now I am sharing with you guys!
I swear, if you guys try to make this recipe, you guys will love it as well!
Follow the instructions here:
Ingredients:
300g of Whole Wheat Flour
300g of Oats
300g of Brown Sugar
300g of oil ( coconut, canola or butter)
Pinch of cinnamon
How to prepare:
Mix the first 3 ingredients in a big bowl, til it's a single mix.
After you'll add the oil and the mix it will turn a crumble
Get a round cookie sheet and you will start to prepare your layers. This pie needs to have 4 layers. Two of crumble and two of bananas, interspersed. The first layer, it will be the crumble layer, the second one it'll be a banana layer and you will repeat. In the end you'll add a pinch of cinnamon, as much as you want.
When your pie it is ready, you will put in the 350 F or 180 C oven for 30 minutes.
That's it! A delicious, healthy and fresh Banana Pie. Watch the video and you will learn exactly how to make it. Try it and tell me if you liked it or not!
Thank you for your attention again, and see u next time!!!!
I was in my course other day (who doesn’t know, it is a
Digital Content Strategy extension course that I am doing here in Toronto), and
we were arguing and creating a campaign for a traditional Canadian food, it
calls Campbell`s. This is a kind of fast meal, soups in a can, as far as I know
this kind of food it is nothing healthy, normally they have a lot of sodium and
preservatives. We were trying to find the perfect persona who it will fit well
for this brand (target). Most of the
students said: the perfect persona is a business and busy mom. What???? I didn’t
agree with this choice. I believe, the
perfect persona is a single man or a student. In my view who will eat this food,
it is someone either doesn’t know how to cook and it is a lonely person. But in
their view the persona it is mom who wants spend more time with her kids than
cooking. For her cook it is a waste of time.
FORGIVE ME MY SCHOOL FRIENDS, BUT THIS IS NOT RIGHT!!!
First of all, cooking is not a waste of time. I understand
that some people they don’t like to cook, or they don’t know. But a mom needs to
know or needs understand what is the best food to feed her kids. The best time for
a person to educate and understand which is better to eat is in the childhood.
If a mom doesn’t teach her kids well, probably they will have problems in the
future with food.
These sites below it will give more information about healthy children, and why it is so important to pay attention on it:
What I am trying to say to you guys and I tried to say to my
school friends is; cook can be fun and in the same time you can share this
moment with your family and friends. Cooking together it is much more fun than
cook alone, you can share the recipes, and also you will understand what you
are eating. The nutrients, how much cost to prepare that recipe that you really
like. Actually one of my favorite hobbies is cooking with my friends. Sometime
I prefer having a dinner at home that go out to eat. It is cheaper, no lines,
no stress if the food is not exactly what you thought. One day I will be a mom,
and I will try to feed them with a real nourishment. It is far from my life
plan to give them fast food, or ready food in a can.
COOKING WITH FRIENDS IT IS MUCH BETTER...
I wanted to share with you guys this story, because I want
to say: go try to cook something and have a real meal with your family, or date
with friends and try to cook together. Never prefer to buy ready food or go out to buy Mc Donald’s. The only people in the world that can do that are: single men, students or a lonely person, and in this case they deserve that!!!!;)))
Today I made some Turkey Burgers, you can watch the video and see how easy, simple and fast it is.
I was feeling like eating hamburger so bad this week. My weak side always been cheeseburger with french fries. But I never was a person that I liked Mc Donalds. I always preferred to eat a homemade one. Taste is much better, it is healthier, and you don't feel that you are eating garbage.
I am not the person that like beef a lot, but I am not vegan either. Sometime I like to eat beef, but just some kinds of beef. And if I can, I always will prefer to change the beef for fish, chicken or turkey. My digest is much better with this types of meat.
If you are like me, want to change some ingredients to help you to digest or feel better and with more energy ( digest beef use a lot of your energy, and than you will feel tired and sometimes depress), you need to try to make this recipe.
As you can see on the video, I like to eat my burger with salad and my homemade "french fries", I will feel satisfied with the desire to eat junk food and in the same time I eat healthy.
My "french fries" is so easy to make as well. I make in the oven with rosemary and love a lot. Actually I prefer more than the way that I make than the french fries. I will teach you guys the next time how to make it, and how to make some chips in the oven as well.
I hope that you enjoyed again and had some fun!!!!
Guys I can’t believe that I did it! But did it, my first
recipe video. I know that’s not perfect yet, and it is far from that. But I am
happy that I have you guys with me. And I know I will have your help to grow
and make something much better together!!!!
If you are curious to watch it, go on my channel
on youtube right now! Or if you already did that and you are coming here to get
all the recipe or details, I am really happy for that!!!!
HOMEMADE PEANUT BATTER
What You Need
Ingredients
2 cups (16 ounces) raw, shelled peanuts (See Recipe Notes)
1-2 tablespoons honey or other sweetener (optional, for sweeter peanut butter)
Optional Add-Ins: 1-2 tablespoons cocoa powder, 1/2 teaspoon cinnamon or other
spice, handful of chocolate chips, a few spoonfuls of nutella
Equipment
Baking sheet
Food processor or blender
Spatula
Container with lid
Instructions
1. Roast the peanuts
(optional): Heat the oven to 350°F and toast the
peanuts on a baking sheet until lightly golden and glossy with oil, about 10
minutes. You can skip this step if you prefer raw nut butter or if you're using
pre-toasted nuts; roasting gives the peanut butter a deeper flavor and also
helps make the oils looser and easier to blend into a smooth butter.
2. Pulse the peanuts
until ground: Transfer the peanuts to a food
processor or blender. If you toasted your nuts, do this while the nuts are
still warm. Pulse a few times just until chopped. →For chunky peanut butter, remove 1/2 cup
of chopped nuts and set aside.
3. Process for 1
minute: Run the food processor or blender
continuously for 1 minute. Stop and scrape down the sides and bottom of the
bowl. At this point, the peanut butter will look gritty and dry, almost like
couscous.
4. Process for 1
minute: Run the food processor or blender
continuously for another minute, then stop and scrape down the sides. At this
point, the butter will start clumping together. It's not quite peanut
butter, but it's getting there!
5. Process for 1
minute: Run the food processor or blender
continuously for another minute, then stop and scrape down the sides. At this
point, the butter will be glossy and soft, like very thick peanut butter.
6. Add the salt, oil,
sweetener, and any other extras: Sprinkle
the salt, oil, sweetener, and any other extras over the top of the peanut
butter.
7. Process for 1 to 2
additional minutes: Continue processing
the butter until it becomes completely smooth. Homemade peanut butter will
still be a little more gritty than Skippy peanut butter, but should be
spreadable at this point. Taste and add more salt or other add-ins to taste. If
you reserved some nuts for chunky peanut butter add them now and pulse a few
times to incorporate.
8. Transfer the peanut
butter to storage container: Scrape
the peanut butter into a storage container, cover, and refrigerate. The peanut
butter can be used immediately and will keep for several weeks in the fridge.
Recipe Notes
· Using Toasted Nuts: You can also use nuts that come pre-roasted from
the store. I still like to give even pre-toasted nuts a quick trip through the
oven to warm them up and help the oils loosen up.
· Other Kinds of
Nuts: You can absolutely substitute any nut
you like in this recipe. The method is exactly the same for making almond
butter, pistachio butter, or any other kind of nut butter
· Making More or Less
Peanut Butter: You can use this technique with any
amount of nuts. I find that I typically end up with about a half-cup less
peanut butter than the amount of nuts I originally started with (for instance,
2 cups of peanuts makes about 1 1/2 cups of peanut butter).
I came to Canada for the first time about 3 years ago, and I could delight in almost all the Canadian’s dishes. I need to confess, I didn’t know at that time too much about the traditional dishes. I always thought that Canadian food was pretty similar to American, and it is. A lot of junk food, frozen food, and the fresh foods are expensive. But I discovered that here in Canada, they have a strong influence from Europe and others countries all of the world. Because of the immigration, you can find everything that you want, especially here in Toronto, you can find food from everywhere: Italy, Ethiopia, Thailand, Vietnam, Portugal, Mexico and Brazil. I love that! It’s like when you go to The Epcot Center at Disneyworld, and you can choose which country you want to visit, here it is a little bit of that. Don’t you think is amazing?
LITTLE ITALY
LITTLE PORTUGAL
CHINATOWN
TRADITIONAL ETHIOPIAN RESTAURANT
But coming back to my Canadian experience, it was disastrous! First I don’t like bacon, actually I don’t like pork food. Poutine, Canadians love poutine, but for me it is not fun, not at all. It is soggy french fries, gravy and cheese on top. I believe that the real poutine recipe is not so bad, it could be good. But the way they are selling it here, it’s just bad fat and no taste. If anyone could give me a tip where to eat a real good one, I would love to know and try it.
Poutine was born in rural Quebec in the 1950's. The most widespread is that poutine originates from a restaurant formerly called Le Lutin qui rit in Warwiick, In 1957 a client named Eddy Lainess would have asked to owner Fernando Lachance to mix the cheese curds with fries.
POUTINE PIZZA???
Today I am living in Toronto, and I had to learn how to enjoy the Canadian Cuisine. So, I started to eat pork, some I liked! I read in an article that pork is not too bad for your health. Actually pork is one of the best meats that you can have these days. Poutine I had to have, to adapt it to something that I really can like, and that’s worth it. I will do a tutorial soon on my videos, how to make a good one. With real gravy, crispy french fries and for cheese I will use a real one, not a fake cheese or processed cheese. And bacon, I need to tell you guys, I’m still trying, just the smell makes my stomach wrap. For my diet, to have for breakfast bacon and eggs; hash brown potatoes and coffee with cream, it is little bit heavy. I still prefer my tropical breakfast: fresh orange juice or coffee with skim milk; french bread with butter and scrambled eggs.
CANADIAN BREAKFAST X BRAZILIAN BREAKFAST
I am very happy to be here and be able to enjoy all this culinary difference. What I said in one of my posts before, is that I love learn. Every week I can try and learn something different, and see if I like it or not. But the best thing for me is how to improve the dishes. You can change the recipes a little bit, add some ingredients, or change the way to prepare it, it is just up to you. It’s just about TRYING IT!
Let’s start
with the most important thing about healthy nourishment, I will give you some
good tips:
1st::
How to choose the ingredients, fruits, meat and vegetables. First of all always
prefer local food. If you can support and afford local companies or locals
producers it will be really good for you. Because you know where the food comes
from, and also you can stimulate the economy of your city. Another thing is never
buy food from China or Vietnam, especially fish. Those countries are very
polluted, and all the fish farms are dirty and the way they feed the fish it is
disgusting. If you can buy wild fish or have your own aquaculture (aquaponics)
it is much better. They are
trying to change and improve the farms, but I still not believe that is 100% truth.
If you guys want know more about it, I posted
some articles and documentaries about this:
2nd:
Never try to buy cheap or be economic
when we buy food. The best investment in the world is you, your health. It is
better to spend your money in good and fresh food, than in a car, TV, clothes,
cosmetics, whatever, when you eat well, you feel better, you will be healthier.
If you spend more money in good and fresh food, in the future you will spend
less in health treatments and hospitals. I believe when you combine good
vitamins and proteins in your meals you can prevents many diseases. A great
documentary that explains very well the healing of diseases made by feeding is
FOOD DOES MATTER, find on Netflix.
3rd:
Before you buy any products, always
check it out the NUTRICION FACTS, there you can see what it is really important
for you. Some have more calories but more nutrition; and also you can see how
many sodium, trans fat, Lipides, that product has.
This is a Nutrition Facts from a Light Rye Bread. I've been eating this bread since I arrived in Toronto, I never ate it before in Brazil, actually I don't know if we have there, But I liked a lot.
Another
thing: I really like to check, in the list of the ingredients. The ingredients
list is an amount of scale which the product possesses:
Be careful which comes first, this will be the largest amount of ingredient in food, and so will come forth.
4th:
Try to grow your own food, you can save money, you can enjoy and you can eat
well. Even if you live an apartment, you can make a small garden or if you live
in house you can make something more creative and maybe you can have a chicken
cop (my dream). Today you can learn many ways how to create your own garden by
greenhouse, hydroponics, and aquaponics. The way that you choose only it
is up to you, but the most important thing is: BE HEALTHY!
Now I really I want to tell you guys, how I transformed my taste from fat food to light food. It’s not that I don’t like fat food anymore, I just want to eat with quality. Actually my purpose here is not to make you stop to eat what you like, or make you start to do a detox diet, or try to convince you that your life will be much better if you turn vegetarian. It is far from me to show you what the best is for you or for your body, I’m not a doctor, nutritionist or a professional in the area of health. I am here just to say something: yes there are several ways to make your favourite recipes much healthier, without losing the flavour and keeping them cheaper and nutritious.
The first recipes that I remember learning were: cakes, brigadeiros
(traditional Brazilian dessert), scrambled eggs and pasta. I still like to make
all of these, but now I have just changed a little bit. The scrambled eggs we
can’t change, because egg it is really healthy and nutritious, the only thing
that we can change, is how to improve it. Today when I make a cake, instead of
making chocolate cake or caramel cake, I make a banana cake with walnut or an
apple cake. I also change the wheat flower to whole wheat flower, bleached
sugar to brown sugar and sometimes I like to add some oats and seed flowers.
You’ll see in the future, that it is much better to use fruits in your recipes.
But some of them you can’t change, example, the brigadeiro Brazilian dessert,
if you change it, it won’t be more fun to eat. Maybe if you change the
chocolate in the recipe to cacao or use skim condensed milk, it will work, we can try to do that here together. Somethings in life you can’t change, you just
have to accept and enjoy it. Just be careful to not overdo. Every single day I learn something new, and I like that! I like to learn, I like to change and more than everything I like to eat the food I make, especially if it is delicious and healthy. It’s good when you learn to do a dish that you love so much, that you could even eat it for days, you come to understand of what is made, the nutritional value and its beneficial can bring to you. It is so nice to know that you are investing in themselves, both in physical as psychological. I am so excited that we will do this together. I selected some good information that everybody needs to know about nourishment:
1st: The Pyramid
The Food Pyramid is important because it helps you eat healthy!!! It shows the different food groups, what foods are found in them, and which the members of serving you should eat everyday.
Always bear it in mind and you'll grow strong and healthy!
2nd: Healthy Eating Plate
The Healthy Eating Plate, created by experts at
Harvard School of Public Health and Harvard Medical School, points consumers to
the healthiest choices in the major food groups. The U.S. Department of
Agriculture’sMyPlate, though it has been revised to reflect some key
findings, still doesn’t offer the most complete picture when it comes to basic
nutrition advice. The
Healthy Eating Plate is based exclusively on the best available science and was
not subjected to political or commercial pressures from food industry
lobbyists. Here’s a table showing how the Healthy Eating Plate compares to the
USDA’s MyPlate, section by section.
3rd: How to combine your food
For me, one of most nutritious food it is EGG. In the past it used to be the villain. But it was never really. Look at the image bellow:
WHEN YOU CHANGE THE WAY YOU LIVE. THE BETTER YOU WILL FELL AND FEELING BETTER, MORE YOU WILL WANT TO CHANGE.
