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One of the fundamental rules of a healthy lifestyle is stress management.

In general, food is a stress factor for people, especially at the end of the day.

And I am no exception! Yes, you heard me! I’m a Health Coach, I’m the Queen of organization, discipline and structure, but I also GET FED UP!

I’m always telling you that you need to eat a balanced meal that contain high quantities of protein and fiber, plus healthy fats and oils and a moderate amount of good quality carbs, according to your energy expenditure, right? RIGHT!

And now, I’m also going to tell you that your good nutrition cannot become a burden. And in order to avoid that, you gotta get creative!

What do you mean, Andie?

I mean, that you need to be flexible. Some days, you won’t have time or you won’t feel like having the goody-goody plate of beans with kale, but, instead, you’re going to feel like having tacos (or in my case, it was fajitas! yumm!).

Two days ago, I was feeling very tired and a bit worried about some business I was trying to figure out, so I felt how the anxiety Witch was trying to take over my humanity.

The moment I felt that short breath, that fear sensation that pushes me to start doing a thousand things at the same time I stopped. I sat up straight in my chair and took 3 deep breaths. If you feel the same way sometimes, go ahead and try it, here it is:

Breath in 1, 2, 3, 4, 5, 6

Hold 4, 3, 2, 1

Exhale 1, 2, 3, 4, 5, 6, 7, 8, 9, 10

Repeat 3 times with your eyes closed ad try to feel how your whole body is loosen up.

After I self-regulated my emotions I thought “I’d like to have a quiet and delicious dinner”

So, I went to the kitchen and found a bunch of food prepared (I’m also the batch cooking queen, lol!) But there was nothing to satisfy my eyes hunger.

Until I saw the corn tortillas…yaaasss!!

And what you see in the picture is the result of an easy and quick dinner that successfully satisfied my eyes hunger, mouth hunger and nose hunger. And I put it together with the same prepared food I had in my fridge but wasn’t appealing to me at first sight.

Satisfying your different types of hunger is a way to nurture your need of self-attention.

We are all day with ourselves, but, do we really care about ourselves?

Eating is important because nutrition is basic to stay alive and healthy. But our senses also need to be nurture. And you can feed both, senses and cells, at the same time.

And this is why I always teach my clients that they must learn that eating is not a simple formality. Eating requires the proper time and place, the proper attention to your food and to feel and enjoy the moment.

If you’d give your meals the proper moment and time, you would see how your cravings decrease dramatically!

Coming back to my beloved dinner…I took some chicken from the chicken casserole I had prepared, then add some peanut butter and toppped it with arugula (I put more than one leaf after I took the picture, lol!!).

I also had a vegan protein shake just to make sure I was getting the daily amount I need. I am very discipline with this, because I’m regulating my hormonal imbalance, after years of going on stupid diets, and, also, because menopause is coming (imagine a creepy music on the background). Beside this shake is so dang good! I promise you will love it! One tip, though, drink a lot of water after you have it, otherwise the flax is going to make you feel a little bit bloated. Note that I add ashwagandha, that’s for hormone balance but also to regulate my mood.

And, finally, I added a Golden Milk because I love it, but also, because it reduce inflammation and helps improving mood, as well.

Now, let’s go with the Recipes!




4 mini corn tortillas

½ cup shredded chicken or meat or stirred-fry veggies, whatever you have prepared)

1 tbsp organic peanut butter without sugar added

Arugula for garnish (or other green leave of your taste)

Fill your tortillas with peanut butter at the base, then add the chicken and leaves on top.


*30 grs of organic vegan protein (choose one without sugar added, avoid chemical additives, colorants and artificial sweeteners)

¼ cup frozen berries

1 tbsp flax seed

¼ tsp spirulina

¼ tsp ashwagandha

150cc filtered water

Place all ingredients in a blender and mix until get a smooth texture.


500cc vegan milk (if you do your own milk in a nut milk maker, even better!)

1 ½ tsp ground turmeric

1 whole cinnamon stick

1 tsp fresh grated ginger

1 pinch of ground black pepper

Organic stevia or monk fruit to taste if needed (or maple syrup if you trust is a real one!)

  • Place all ingredients in a small saucepan.

  • Whisk to combine and warm over medium-low heat.

  • Warm up for 4 minutes, but don’t allow it to boil, whisking frequently.

  • Drink it warm.

  • You can keep it refrigerated and cover for up to 3 days.

Hope you enjoy today's recipe. If you try any of these or you create your own beloved dinner, I want to know about it and see pictures!

To your great health!


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