Not so new article on Nutrition and Healthy living

I came across this not so new article that I like to refer to as it is concise and easy to read.

Hope you find a word of motivation or a tip to get you on healthy track this week

Happy Mother’s Day



If you are a mom, because it was and is our choice, and for most of us, the best choice we have ever made

If you are not a mom, because surely you are an aunt!

If you celebrate: wish you find THAT only thing that you want to do and are able to sincerely express it and GET IT DONE

If you feel sad, wish you can also acknowledge that reason you are sad is because you had a great mom in your life.




Quick, High Protein, Delicious AND School friendly bars

Snacks is commonly reported to be the time when most of us grab anything we have handy. And usually an apple, banana, nuts or a whole grain toast come after other not so healthy options.

Based on a recipe that contained much more “adult “ ingredients (i.e. coffee beans) and no school friendly ingredients (i.e. roasted nuts) I came up with this recipe that beats all that and is delicious.

This is what you need:


The dry:

  • Cut steel oats, 1 1/3 cups
  • Crispy rice cereal, 1 cup
  • Chocolate chips, 1/4 cup
  • Shredded coconut, 1/4 cup

The wet:

  • Coconut oil, 2 tbps
  • Sunflower butter, 1/4
  • Brown rice syrup (or honey, or Maple syrup), 1/4 cup

The recipe:

1- In one bowl add the dry ingredients and mix gently, set aside.   (I used Crispy cereal Xmas version, thats why the added color)

2- In a deep pan add the oil, butter and maple or rice syrup and put on medium heat until it starts simmering. Remove from heat and add a few vanilla (from beans or extract).


3- Add the warm liquid to the dry ingredients and using a wood spoon mix well. Chocolate chips will melt.


4- Spread the mixture on the flat plate (you can use parchment paper here) and freeze for about 20 mins.


5- Cut them in the desired sizes and enjoy them!! 

To keep them fresh wrap them individually and place them in an air tight container in the fridge for 4-5 days

Heart Healthy Strawberry and Kale Salad for Dinner

If like most of us Saturday has been a day of indulgence, sweets, visits with friends made more drinking, more eating, it is time to re set and go back on track for a healthy heart. Nothing better than start right now and prepare a nice salad for dinner

This is a simple and rich filling salad and has fruits and veggies that will keep your heart healthy.


  • 1/2 Cup Avocado, cut in pieces
  • 1 Ripe Tomato, cut
  • Boston lettuce or Kale for a more crunchy saladkale strawberry salad
  • 1/4 cup almonds
  • 1/4 cup strawberries, finely cut
  • Pomegranate seeds, for garnish

I whisk same parts of canola oil and balsamic vinegar to use as a dressing, with no salt added.

If you want to see more recipes like this, click here.


Health tips and evidence based information

So much we aim to empower all our clients with evidence based and truthful information that we made that our Mission.

In our everyday work and lives we hear so many theories, tendencies, fashions about nutrition and health that some times we feel fighting against some of them and we don’t become “popular”.

We believe though that healthy eating and lifestyle has to be done from a true stand point. Open yourself to evidence based knowledge from a trustable health care practitioner. When it comes to healthy lifestyle, high blood pressure diets, low cholesterol recipes or diabetic meal plans don’t go fashion, go with truth.


IME is expanding, check it out!



We are providing health Coaching Services services at Hatch Yoga starting February.

Check the schedule and book a session

There is also a 30 Day Challenge you can join. Try it out!