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Elena's Healthy Ways

Healthy Food. Healthy Habits. Healthy Life.

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Overnight Chocolate Chia Seed Pudding

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Cacao Chia Pudding

This Chia Pudding is great for breakfast, dessert or as a healthy snack. It’s free of dairy, gluten, refined sugars, eggs, and any chemicals. Just unsweetened almond milk, chia seeds, unsweetened cacao powder, honey (or maple syrup), sea salt, vanilla extract and banana. Made with natural and very nutritious ingredients that are very easy to always have on hand. These chia puddings are great to satisfy cravings for sweets or chocolate in a very guiltless way. I have never met someone (either grown ups or kids) that did not enjoy these easy to make sweet treats. I can never make enough!

Cacao Chia Pudding
 
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Delicious and easy to make cacao puddings that will satisfy chocolate and sweet cravings while nurturing your body. Great for breakfast, snack or dessert!
Author:
Recipe type: Breakfast, Snack, Sweet treat
Cuisine: Healthy, gluten free, dairy free, egg free, sugar free.
Serves: 2 to 4
Ingredients
  • 1½ cups of unsweetened almond milk (you can also use unsweetened vanilla almond milk).
  • ⅓ cup of chia seeds.
  • 2 tbsp of unsweetened cacao powder.
  • 4 tbsp of honey or maple syrup.
  • A pinch of sea salt.
  • 6 drops of vanilla extract.
  • 1 ripe big banana.
Instructions
  1. Add all ingredients to a blender and blend until smooth.
  2. Refrigerate overnight (or at least for 4 hours).
  3. You can add banana and strawberry slices on top of you pudding right before eating.
  4. You can use less honey if you don't like it too sweet.
  5. Yields two 8 ounces servings or four 4 ounces servings.

 

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Cacao-Buckwheat Energy Balls

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Cacao-Buckwheat Energy balls

These energy balls are perfect to satisfy anyone’s sweet cravings but with a healthy alternative that’s gluten free, dairy free, sugar free, and egg free. This recipe requires no baking. The only equipment it requires is a food processor, although you can still make it without it if you are willing to spend a little more time chopping everything really well so it all blends well together.

I love to use wax paper to wrap these energy balls as if they were candy so I can easily carry some in my handbag and to include in my kids’ and husband’s lunchboxes. You can keep them in the fridge for around two weeks and use them as a sweet treat after a meal.

The star ingredients that make these energy balls so healthy are the buckwheat and the cacao. Buckwheat is a gluten free seed that adds important amounts of dietary fiber, protein and antioxidants that will help stop cravings for unhealthy refined carbs like pastries and cookies. Aside from being delicious, cacao is considered a super food because of its high content of nutrients. It’s full of healthy antioxidants, magnesium, iron and calcium.

The sweetness in these energy balls come from Medjool dates instead of from refined sugars. Dates are one of my favorite ways to sweeten smoothies, baked goods and other sweet treats. They are loaded with fiber and amino acids that help fight constipation. They also contain plenty of minerals and vitamins and are a natural energy booster. A few of these energy balls will satisfy your cravings while giving your body healthy energy and many nutrients it needs.

Let me know if you make these.

Healthy wishes!

Elena

Cacao-Buckwheat Energy Balls
 
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This delicious bite size energy balls will satisfy sweet cravings in a healthy way that will keep your energy levels up without any guilt!
Author:
Recipe type: Snack, sweet treat.
Cuisine: Healthy, sugar free, gluten free, dairy free, egg free.
Serves: 15-20
Ingredients
  • 1 Cup Medjool* dates.
  • ¼ cup of unsweetened cacao powder.
  • ⅔ cups of raw buckwheat** or buckinis**.
  • 6 drops of vanilla extract.
  • 1 cup of dry shredded coconut or coconut flakes.
  • ½ tsp. of cinnamon powder.
Instructions
  1. Sprinkle the shredded coconut with the cinnamon and lightly toast it in a skillet over low heat. If you are using coconut flakes instead of shredded coconut, use the blender or the food processor to make the coconut pieces smaller.
  2. Toast it just for a few minutes, moving it around until you can smell the aroma and until the coconut starts turning light golden.
  3. Set aside on a plate so it cools down for later use.
  4. Add the dates, cacao, and vanilla into a food processor and pulse until the mixture becomes fully blended. It should look like a thick paste.
  5. Add the buckwheat and pulse only a couple of times. You want to blend the buckwheat just a little but you still want to be able to see and feel the buckwheat grains.
  6. Use a teaspoon to scoop out some mixture and form a ball using your hands, in the same way you would make a ball if using Play-Doh. I like to make small bite size balls about 1 inch in diameter.
  7. Roll the balls on top of the toasted coconut until they are fully covered.
  8. Store in an airtight container in the fridge or use wax paper to wrap each ball individually as if it was a piece of candy.
  9. Enjoy!
Notes
*Medjool dates are softer and have more moisture than other types of dates. If you are not using Medjool dates, just cut the dates in half, place them in a bowl, cover them with water, and let them soak for at least half an hour. Then, drain the water and follow the recipe.
**Make sure you use raw buckwheat or buckinis instead of toasted buckwheat. Raw buckwheat has a mild taste and it’s softer than toasted buckwheat. Toasted buckwheat (also called kasha) can sometimes taste a little bitter and it is much harder. Buckinis are also a great choice to use, as they are raw buckwheat that has been previously soaked in water (to make its nutrients more easily available to our bodies) and then dehydrated.

 

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Healthy Mango-Banana Ice Cream

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MangoBananafinal

This Mango–Banana Nice-Cream is so easy to make and so delicious that you will more than likely want to double the recipe to keep some in your freezer. I can never make enough. It is also great for cooling down on a hot summer day with a sweet treat that has no refined sugars, gluten, or dairy.

You will need a food processor to blend everything together. Once it’s ready and served you can sprinkle it with chia seeds and shredded coconut as toppings for a good crunch and for additional fiber, protein and nutrients.

MangoBananaIngredients

Healthy Mango Banana Ice Cream
 
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A refreshing, sweet, and healthy treat easy to make for everyone to enjoy!
Author:
Recipe type: Dessert, snack.
Cuisine: Healthy, gluten free, dairy free, sugar free.
Serves: 4
Ingredients
  • 3 cups frozen mango.
  • 1 cup frozen banana (about 1 banana).
  • A pinch of sea salt.
  • Optional: Chia seeds and coconut flakes as toppings for extra fiber and protein.
  • Equipment needed: High power blender or food processor.
Instructions
  1. Leave the frozen fruit outside of the freezer so it softens a little.
  2. Take a big knife and cut the frozen fruit into smaller pieces to make it easier on the blender or food processor.
  3. Blend all ingredients until smooth.
  4. You can use a spatula to move the fruit around so they all blend together evenly.
  5. Serve and sprinkle with chia seeds and coconut flakes for additional nutrients and texture.
Notes
If you are like me and want to make a bigger batch and store it in the freezer, just add a teaspoon of vodka when you are blending it so your ice cream stays creamy (instead of icy).
You don't need to add this if you are eating it right away.

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  • Natural remedies for those days when you have low energy but need to get things done: Eat a teaspoon of bee polen mixed with a little bit of honey, eat a piece of dark chocolate, drink a cup of Matcha tea or green tea, drink a healthy energy drinks (with no added sugars or chemicals), diffuse some essential oils (lemon, jazmin, cinnamon are good options), take a colder than usual shower, get some natural sunshine, take a 10 minute brisk walk, eat plant based foods for breakfast and lunch. . If you are feeling sleepy or low energy, you probably need more rest. That is not possible all the time. Yesterday I went to bed really late and I’m feeling it today. I usually get a headache when I don’t rest enough. Lucky for me, I had some @drinkmati at my office that I received as a sample from #NewHopeBloggerBox. It saved the day! It is an energy drink made with guayusa leaves that have natural caffeine and no added sugar. Did you know that caffeine helps relief headaches too? Just make sure to not consume caffeine after 2pm so you can have a restful sleep at night. What do you usually do to increase your energy levels? . . ESPANOL: Ideas de remedios naturales para esos días cuando estas falto de energía pero necesitas hacer mil cosas! Cómete una cucharadita de polen de abejas con un poquito de miel, come un pedazo de chocolate oscuro, toma una taza de té Matcha o verde, tómate una bebida energética natural (sin azúcar añadida ni químicos), huele aceites esenciales (buenas opciones son de limón, canela, o jazmín), date una ducha con agua un poco más fría de lo que acostumbras, toma un poco de sol, haz una caminata a paso rápido por 10 minutos, desayuna y almuerza vegetariano. . Si te sientes con sueño o con poca energía, probablemente necesitas descansar más. Eso no es posible todo el tiempo. Ayer me acosté demasiado tarde y hoy ando apagada. Usualmente hasta dolor de cabeza me da cuando no descanso lo suficiente. Para mi suerte, tenía en mi oficina una bebida energizante natural que recibí como una muestra en mi #NewHopeBloggerBox. Me salvó el día! #drinkmati es una bebida hecha con hojas de guayasa que contiene cafeína natural y sin azúcar. (Continúa en comentarios 👇)
  • What were you doing 10 years ago? Who were you in 2008? Sometimes it’s good to look back to realize all that we have learned, evolved and how many lives we have touched. If you don’t like where you are, make a plan so in 5 to 10 years you can be closer to where you want to be. . 2008 * Ten years ago I had just paused my corporate career to fully dedicate myself to my family. I hadn’t formally studied nutrition yet and my life was 100% dedicated to raising these two treasures. . 2018 * Today, they have grown up a lot, I have returned to my career but I’m still taking care and paying close attention to my most important project. 👨‍👩‍👦‍👦 . One should always know that in this life there’s time to do everything that matters the most to us, but not necessarily at the same time. Many times we have to choose, make pauses, and rearrange, but never forget what’s important to us and never give up. Ten years may not seem a lot for many adults but in the life of my 16 year old sons, 10 years is almost all of their life! 💕#TenYearChallenge #noregrets #liveandlearn . . ESPANOL 🇪🇸 Que hacías hace 10 años? Quién eras en el 2008? A veces es bueno mirar hacia atrás para ver todo lo que hemos aprendido, evolucionado y cuantas vidas hemos tocado. Si no te gusta donde estás, haz tu plan para que en 5 ó 10 años puedas estar más cerca de donde quieres. . 2008 * Hace 10 años yo acababa de hacer una pausa en mi carrera corporativa para dedicarme a mi familia,. Todavía no había estudiado Nutrición formalmente y mi vida giraba 100% en sacar adelante a estos dos tesoros. . 2018 * Hoy ya se me crecieron, he retomado mi carrera, pero sigo allí, pendiente y atenta a mi mayor proyecto.👨‍👩‍👦‍👦 . Uno debe pensar que en esta vida hay tiempo para hacer todo lo que nos importa pero no necesariamente a la misma vez. A veces hay que escoger, hacer pausas, re-organizarse pero nunca olvidar lo que es importante para uno ni rendirse. Diez años no parecen mucho en la vida de muchos adultos pero en la vida de mis hijos de 16, 10 años es casi que toda una vida! 💕#10yearchallenge #sinarrepentimientos #viveysefeliz
  • A great Netflix series to start the New Year with is @MarieKondo ’s Tidying Up! It premiered yesterday and I’m about to start watching it right now. If you don’t know who Marie is, she is the author of the best selling book: The Life-Changing Magic of Tyding Up. I love her japanese method for decluttering and organizing absolutely everything. When you only keep things that add joy to your life you start feeling better, less anxious, and start being more efficient with your time and money. When I read the book I applied her method to my closet and it felt and looked amazing. I plan to start applying her method to cover every room in my house this year. If you want to check her book out, I left you the link in my profile. I loved it so much I read this small book in one sitting. Have you read her books? Do you agree that living in an organized space makes you feel better? Let me know if you plan to watch the series 📺 or if you rather read the book 📚 . . ESPANOL: Una serie buenísima para empezar el Año Nuevo es “Tyding Up with Marie Kondo”. El estreno fue ayer y estoy a punto de empezarla a ver. Si no sabes quien es Marie, ella es la autora del libro Bestseller llamado: La Magia del Orden. Me encanta su método japonés para organizar y deshacerse de cosas que no nos benefician. Cuando sólo conservas las cosas que te dan felicidad, empiezas a sentirte mejor, disminuyes la ansiedad y empiezas a ser más eficiente con tu tiempo y dinero. Cuando leí el libro apliqué su método a mi closet y daba gusto como se veía y cómo me sentía! Este año planeo aplicar su método a cada rincón de mi casa. Si quieres su libro, te dejé el link en mi perfil. Cuando uses el enlace sólo haz click en la bandera 🇪🇸 para ver la versión en Español. Me encantó tanto este pequeño libro, que me lo leí en una sentada. Conoces este libro? Crees que vivir en un lugar organizado te hace sentir mejor? Déjame saber si planeas ver la serie 📺 o si prefieres leer el libro 📚
  • We have more power than we think. We just need to be aware of it and use it! ESPAÑOL: “Tu vida entera puede cambiar en un año...sólo te tienes que amarte lo suficiente para saber que te mereces más. Ser lo suficientemente valiente para exigir más, y tener la disciplina suficiente para trabajar más..” . Tenemos más poder de lo que creemos. Sólo debemos reconocerlo y usarlo!
  • Talking a few minutes today to appreciate 2018. Every lesson learned, smoothie made, good food , sunny days, rainy days, family, close friends, social media friends, co-workers, everyone that taught me something and everyone that allowed me to inspire, motivate, or teach. Loved the happy days and the not so happy ones that reminded me to appreciate even more everything that is good in my life. For 2019 I wish I can have the motivation, will, and wisdom to always choose to do whats’s best for me and my loved ones. I wish you the same and a thousand blessings more! Swipe right to see the posts that you liked the most in my account in 2018! ESPAÑOL: Hoy me tomo unos minutos para apreciar el 2018. Cada lección aprendida, smoothie preparado, comida rica, días soleados, días lluviosos, familia, amigos cercanos, amigos de las redes, compañeros de trabajo, todos los que me enseñaron algo, todos los que me permitieron enseñarlos, motivarlos o inspirarlos. Amé los momentos felices y los no tan felices que me hicieron apreciar aún más todas las cosas buenas en mi vida. En el 2019 deseo tener la sabiduría, motivación y voluntad para escoger siempre lo mejor para mí y para mis seres queridos! Les deseo lo mismo y mil bendiciones más! Desliza hacia la derecha para ver los posts que más les gustaron de mi cuenta en 2018!
  • If you feel bloated and a little sluggish since Christmas you probably over did it (like me ) with things like sugar, gluten, food you are not used to eat, and a fair share of chemical and preservatives that are hiding in almost all regular food. You may have had a little more alcohol than normal. All these things take a toll on your body. They rob us of energy and they cause inflammation. No one wants to receive the New Year feeling bloated and heavy. The best way to get to feel your best fast is to decrease the amount of animal protein you eat for a few days and stay away from processed foods. Eat food that is as close to their natural state and you will de-bloat, feel lighter, and up your energy levels. That’s my plan. How about you? Today I had a simple salad with Lupini beans from @BramiSnacks, @delmonte non GMO corn, lettuce, cabbage, cucumbers, and carrots. The dressing was some cold pressed olive oil with ACV, sea salt, and herbs. How are you feeling today? . . ESPANOL: Si te sientes hinchado y falta de energía desde Navidad, (como yo )probablemente comiste demasiada azúcar, gluten, alimentos que usualmente no consumes, y una buena cantidad de químicos y preservativos que se esconden en casi toda la comida común. Puedes también haber tomado más alcohol de lo normal. Todas estas cosas las reciente nuestro cuerpo. Nos roban de energía y causan inflamación. Nadie quiere recibir el año sintiéndose hinchado y pesado. La mejor manera de sentirte mejor es disminuyendo la cantidad de proteína animal que comemos y alejándonos de alimentos procesados por unos días. Come alimentos lo más cercano a su estado natural y te desinflamarás, te sentirás más liviano y tendrás más energía. Ese es mi plan. Cual es el tuyo? Hoy almorcé una ensalada sencilla con frijoles Lupini de #brami, maíz non GMO de @delmonte_siemprecontigo, lechuga, repollo, pepino y zanahoria. Le puse un poquito de aceite de oliva cold pressed, vinagre de sidra de manzana, sal marina y especies. Cómo te sientes hoy?
  • I picked the worst time of the year to get back to my blog.🙈As much as I make an effort to not be part of the craziness of Christmas, the truth is that I can’t hide under a rock. At work there are end of year celebrations to plan, really nice people that take the time to give you a gift, a card, or even a phone call to wish you well. You want to reciprocate, you also want to spend more time with family and friends, etc. Before you know it, the days are not long enough to keep up with all that needs to be done! . A natural tip to not loose it during this time of the year is to remember to breath deeply for a few seconds many times during the day. Perfect to practice if you are stuck on Christmas traffic! If you feel stressed, take a few breaths in sync with the image. Studies have demonstrated that a change in our breathing patterns can change our emotional state as well as the way we interact with our surroundings. Does the city were you live gets crazier during this time of the year?🎄🥴 . . 🇪🇸 Escogí el peor momento del año para retomar mi blog. Por más de que siempre intento no ser parte de la locura de la Navidad y sólo quedarme con la parte spiritual y momentos felices de estas fiestas, la verdad es que no puedo esconderme bajo una roca. En el trabajo hay celebraciones que planear, gente bella que se toman el tiempo para darte un regalo, una tarjeta, o una llamada para desearte el bien, tu quieres ser recíproco, también quieres pasar más tiempo con familia y amigos, etc. Y así de repente, ya los días no te alcanzan para todo lo que tienes que hacer! . Un consejo natural para sobrevivir este tiempo del año sin perder la paz mental es practicar la respiración profunda por unos segundos varias veces al día. Perfecto para hacer si estás en el típico tráfico navideño! Es la manera más fácil de bajar los niveles de ansiedad y de estrés. Si te sientes estresada, respira profundo al ritmo de la imagen. Estudios han demostrado que al cambiar nuestro patrón de respiración podemos cambiar nuestro estado emocional y la manera en que interactuamos con nuestro alrededor. La ciudad donde vives también se pone al revés para este tiempo del año?🎄🥴
  • Yesterday was Mother’s Day here in Panama. Why on Dec 8th? In honor of the Immaculate Conception, an important day for Catholics. Many people think that this holiday refers to the day when Jesus was conceived by the Virgin Mary, but it refers to the special day in which the Virgin Mary was conceived. . December 8th is all about celebrating the mother of Jesus and here in Panama we celebrate all mothers. No matter what religion you follow or if you don’t follow any. We can all agree that mothers need to be celebrated and pampered so they can feel back a little bit of all the love and dedication that they give us. Mothers are the glue that holds families together and the soil in which children flourish. It does not matter where you live in the world, let this post be a reminder to let that special mother figure in your life know how grateful you are to have them! I hope all my Panamanian mamas had a wonderful day! This is a throwback to the 70s with my intelligent, beautiful, loving, hard working, and wise mom! #FoodForTheSoul . . ESPAÑOL: Ayer fue el Día de las Madres aquí en Panamá. Por qué el 8 de dic.? En honor a la Inmaculada Concepción, una fiesta importante para los católicos. Muchos piensan que este día se refiere a la concepción de Jesús por la Virgen María, pero se refiere al día especial en que la Virgen María fue concebida. . El 8 de diciembre es un día en que se celebra a la madre de Jesús y aquí en Panamá celebramos a todas las madres. No importa cual religión practicas, o si no practicas ninguna. Creo que estamos de acuerdo en que necesitamos celebrar y consentir a las madres para que ellas sientan por lo menos un poco de todo el amor y la dedicación que ellas dan. Las madres son el pegamento que mantiene a las familias unidas y la tierra en la que florecen los hijos. No importa en qué país del mundo vivas, ojalá y este sea un recordatorio para que le dejes saber a esa figura materna en tu vida lo agradecida que estás de tenerla! Espero que todas las mamitas panameñas hayan pasado un bonito día! La foto es un recuerdo de los 70s, con mi inteligente, bella, amorosa, trabajadora y sabia súper mamá! #ComidaParaElAlma
  • Hello friends! I’m back in social media. I needed to take a break to get organized because as I mentioned before, I have being going through major changes in the last months. You can go to my blog for details, but the good news is that as a result of all of these changes, my content will be more real, practical and full of tips and tricks to stay healthy even when life pulls you in 10 different directions at the same time. This pic seems like it has nothing to do with this post but it does. One of my sons took it last weekend. The water makes me look weird but that’s not the point. It was the second time I actually got into the pool at our apartment complex in the last four years and it’s a reminder to not forget to take time to enjoy your surroundings. Work hard, but don’t forget to take every opportunity you have to enjoy everything that life gives you. I hope you have a nice night! Don’t forget to go to to my blog to read more about what has changed and what you will see next over here and in the blog. Ask anything you want! Let’s stay happy, healthy, and full of energy together! . ESPAÑOL: Hola amigos! Estoy de vuelta en redes sociales. Necesité tomarme un tiempo para organizarme porque como les comenté, han habido cambios grandes en los últimos meses. Pueden ir a mi blog para leer detalles pero las buenas noticias son que como resultado de estos cambios, mi contenido será más real, práctico y lleno de consejos e ideas para que puedan permanecer saludables incluso cuando la vida los hala en 10 direcciones distintas al mismo tiempo. . Esta foto pareciera que no tiene nada que ver con este post pero si tiene. Uno de mis hijos la tomó el fin de semana. El agua me hace ver extraña pero ese no es el punto. Era la segunda vez en cuatro años que me metía a la piscina de nuestro apartamento y es un recordatorio de que nunca se olviden de parar y disfrutar su entorno. Trabajen duro pero saquen tiempo para disfrutar de lo que la vida les da. Que tengan una bonita noche! No se olviden de visitar mi blog para leer lo que ha cambiado y lo que verán por aquí y en el blog próximamente. Pregúntenme lo que quieran! Mantengámonos felices, sanos y llenos de energía juntos!

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