Miranda Casiano, Healthy Eating Coach

10/30/2019

❤️Health Benefits of Pecans❤️

Pecans are one of the most popular nuts in the fall and especially around the holiday season.

A single serving (1 ounce), there is:
*2.5 grams of fiber,
*190 calories (from the heart healthy fats),
*63% DV of manganese, and
*8% DV of magnesium.

Some of my favorite ways to add them to my meals are:
1. Sprinkling over a no-bake cheesecake,
2. Adding to a smoothie, and
3. Grinding them up with other nuts and seeds to make a homemade protein powder.

What ways can you add them to your meals this fall?

09/27/2019

🥧Foodie Friday Recipe: Protein Packed Pumpkin Pie Muffins🥧
Ingredients:
*1 pack Garden of Life vanilla protein powder,
*1 cup of milk (I used soy 😊),
*8 ounces of King Arthur muffin mix,
*2 eggs,
*4 teaspoons of oil, and
*1/2 cup of protein pie mix.

Directions:
1. Preheat your oven to 375°F
2. Add dry ingredients (protein powder and muffin mix) to a large mixing bowl,
3. Add each wet ingredient one at a time and mix it in to minimize lumps,
4. Let mix rest for 10 minutes,
5. Either grease or use liners in a muffin pan,
6. Bake for 18-20 minutes and
7. Let cool before wrapping to have breakfast for the week!

Following this recipe I get 12 muffins and breakfast for 6 days 💪🏾😊❤️

09/24/2019

Fiber is one of the most important nutrients in a healthy lifestyle. There are two types, soluble and insoluble.

Soluble is digestible and combines with water any other liquid to help:

🌿You feel full so you don't overindulge on unhealthy foods, and

🌿Absorb nutrients from the foods you've eaten.

Insoluble cannot be suggested and aids your body in:

🌿Moving unused food waste through the digestive tract and

🌿Add bulk to stool so it's easier to eliminate.

Each day, you need to get 25-30 grams for optimal health.

Here are 5 fiber rich foods you can easily include in your meals:

*Oats - 16.5 grams (per cup)

*Artichoke - 10.3 grams

*Chia seeds - 8 grams

*Pear - 5 grams

*Apple - 4.4 grams

09/20/2019

🧩New Recipe Coming Soon....🧩

Pumpkin season is here. 🍊🎃 Most people assume that the only way to enjoy them is in the pies we eat at Thanksgiving and Christmas.

I've been testing out a new recipe for busy career women: Pumpkin Pie Muffins. These are the ingredients so far.... I'll post the full recipe soon! 🤩

09/18/2019

💡Stress 101: Good vs. Bad Stress💡

Before you can blink Thanksgiving and Christmas come. While this is a great time to be around friends and family, it can bring a lot of stress, especially for those of us in the kitchen!

In this post, you'll learn about eustress and distress and how they impact your health.

❤️Eustress: The Good Stress❤️

Are you surprised to learn that there's a good kind of stress? I know I was! Eustress happens when you're looking forward to something. Some common examples are:
*Celebrating your birthday,
*Visiting an old friend after years of being apart,
*Graduating from high school, college or graduate school, or
*Hearing a beloved song on the radio and dancing like no one is watching.

🚫Distress: The Bad Stress🚫

Most people are more familiar with this kind of stress than they care to admit. A few examples include any time you've ever (not an exhaustive list):
*Woken up late,
*Studied for a test,
*Worried about paying the bills, or
*Feared for the safety of a loved one who was admitted to the hospital.

Now that you're aware of the two types of stress, how can you plan ahead to experience as much eustress as possible?

In my family, we already know who's cooking and what to cook. I'm excited to be with my family and create amazing memories!! ❤️

09/17/2019

❤️Transformation Tuesday Tip: Notice EVERY Improvement❤️

My health journey began with the same goal as most women: lose weight. Starting as a teenager I followed so many fad diets: Atkins, Weight Watchers, et cetera.

You know the results, I'd lose lose 50 and then gain 60. In the spring of 2013 EVERYTHING changed when I fell on a walk to the library. My knees and back were completely wrecked! After the fall, I started eating healthy again. My goal was different, though. To avoid gaining weight as I recovered.

By the end of my recovery I lost 30 pounds with NO EXERCISE! Fast forward 6 years, I've kept the weight off and I still eat healthy. Don't get me wrong, I am incredibly proud of myself for that!!

But....

Over the years I've realized that a healthy lifestyle does a lot more than shrink your waistline. One of the BEST side benefits is definitely the improvement I'm seeing in the health of my hair!

As a kid, my hair would not grow... I could comb and moisturize it until I was blue in the face. Each year I had two inches of growth that got cut off with every trim.

Now, I can't stop my hair from growing like a w**d!!

Over the next few months I'll be posting pictures of my hair to see how long I can get it before my 35th birthday.

09/06/2019

🍊Health Benefits of Pumpkin🍊

Fall is my favorite season of the year because of pumpkins. Most people might think it's unhealthy since they are used to eating pumpkin pie.

This graphic gives some great insights into the nutrients this gourd gives. Which benefit surprises you the most?

09/04/2019

❤️Coming Back Stronger than EVER!!❤️

Hi Everyone!! I am so sorry I fell off the face of the earth for a while.

Life hit me hard. It started with my Mom's death. Then I:
*Had a terrible breakup,
*Moved (and will again soon),
*Experienced and still struggling with major health issues, and
*Became estranged with my father.

That's just a little snippet of the trials life gave me in the last three years. I needed that time to reflect on the good things life can offer.

I am incredibly PROUD & EXCITED to come back to the world and help people live healthier lives.

10/10/2017

💜Transformation Tuesday Tip: Pumpkin Edition💜

Fall is here and that means pumpkins are the centerpiece of the American menu. Ever wondered why this delicious food is so popular. Aside from the fact that it grows readily this time year, it has a wide variety of nutrients we need to be healthy during the fall and winter. Here's a snapshot of the things pumpkin offers:

*Vitamins A, B6, C and E
*Minerals such as iron, copper, magnesium, potassium and phosphorus
*Tons of fiber -- 1 cup of pure pumpkin puree has 7 grams of fiber (1/3 of your RDV)

While most people enjoy pumpkin in pies, a can of pumpkin puree can be a great addition to other foods. Add some to a smoothie with your favorite veggies for a healthy snack between meals. Or you can make a pumpkin pie cocktail that guests would love to drink at parties.

Nick English wrote a fantastic article listing almost 30 different ways to enjoy pumpkin this upcoming holiday season. I'm excited to try the pumpkin nog and the pumpkin pancakes! See all of his ideas here: https://greatist.com/health/awesome-weird-healthy-recipes-canned-pumpkin.

Which recipes are you excited to try?

Pumpkin errrythang.

10/09/2017

💜Monday Morning Meditation💜

This quote from Dr. Josh Axe struck a chord with me. Over the past few years I've been working tirelessly to build a business that helps people lose weight by making smarter food choices. While that is definitely a good thing, I realize that my true passion is to help women reclaim their health and vitality through those improved eating habits.

Reclaiming your health and vitality is my mission because over the last few months, I have been struggling to cope with my new reality of dealing with scoliosis. Yes, there have been days where the pain is unbearable and I can barely get out of bed, but I found that sticking with healthy food choices alleviates 75-80% of my pain. The key is consistency and I need to get back to that.

I am determined to use whatever time I have left to learning as much as I can about the healing power of food and passing that knowledge to y'all 💜💗

On this page is where you'll see my personal journey to becoming the healthiest me possible. Plus, I am setting up a second page for the business I want to create around my belief that healed women are the driving force behind everything good that happens in this world. You can visit it here: www.facebook.com/foodhealscoaching

06/21/2017

Wellness Wednesday Wisdom💖

The American diet is devoid of color. Here's a great graphic showing how different colors in your menu keep you healthy.