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Native to the Himalayan Mountains of Tibet and Mongolia Goji Berries are the most nutritionally dense fruit on Earth!

They are rich in: 

  • all essential amino acids
  • protein
  • vitamin C
  • contain more carotenoids than any other food
  • trace minerals
  • fiber 
  • iron (boasting 15 times the amount of iron found in spinach)
  • calcium
  • zinc
  • selenium

They also contain natural anti-inflammatory, anti-bacterial and anti-fungal compounds. Their powerful antioxidant properties and polysaccharides help to boost the immune system. So it’s no wonder that in traditional Chinese medicine they are renowned for increasing strength and longevity. They are also said to act on the Kidney and Liver meridians to help with lower back pain, dizziness and eyesight. 

Add Goji Berries to your daily diet and feel improvements on your health! They are also delicious! ;)

Please note that can be adverse interactions if you consume Goji Berries while also taking medication for diabetes, or blood pressure, or take the blood thinner warfarin. 

(Source: brenthofacker, via fitnessnolimits)

A simple vegan pasta that requires simple ingredients and just 30 minutes!  Simple, light, delicious! Hope you enjoy! ;)

Creamy Vegan Lemon Asparagus Pasta! 

  • 1 bunch asparagus (12 ounces), trimmed and washed
  • sea salt and black pepper
  • 2 lemons
  • olive oil
  • 3-4 large cloves garlic, minced (~2 Tbsp)
  • 10 ounces (~5 cups) bow tie whole wheat pasta
  • 2.5 cups unsweetened plain almond milk
  • 3-4 Tbsp of whole wheat flour 
  • 1-2 Tbsp nutritional yeast (for a subtle cheesy flavor)

Preheat oven to 400 degrees. Add asparagus to a baking sheet and toss with 1/2 Tbsp olive oil and a pinch each salt and pepper. Top with several thin slices of lemon and bake for 20-25 minutes. Once finished cooking, remove from oven and roughly chop into thirds.

In the meantime, bring a pot of water to a boil and salt generously.

While the water’s heating, bring a large skillet to medium heat. Once hot, add 3 Tbsp olive oil and garlic. Whisk and continue cooking for 1-2 minutes or until garlic is just starting to brown.

Add 3 Tbsp of flour and whisk. Cook for 30 seconds, then whisk in almond milk 1/2 cup at a time. TIP: Use a large flat spatula to smash down the bits of garlic and flour to properly incorporate. Add a healthy pinch salt and pepper and whisk. Slightly lower heat and continue cooking to thicken, stirring occasionally.

Add pasta to boiling water and cook according to package instructions. Then drain and set aside.

For extra creamy sauce, add sauce to a blender or use an immersion blender to blend. Add nutritional yeast and another pinch of salt and pepper. If it looks runny, add another Tbsp of flour. Blend until creamy and smooth, using the “puree” or “liquify” setting if possible. Taste and adjust seasonings as needed, then add back to pan and continue cooking over medium to medium-low heat to thicken.

Once your sauce has reached desired thickness, add the juice of half a lemon and stir.

Add 3/4 of the chopped asparagus and the cooked pasta to the sauce and toss to coat.

Divide between 2-3 serving plates and top with remaining asparagus. Serve with a lemon wedge and vegan parmesan cheese.

Store leftovers in the refrigerator for up to a few days.

(recipe adapted from

This 20 minutes workout focus on inversions. 

Inversions supply freshly oxygenated blood to the brain and its sensory organs and are excellent for your lungs, heart, thyroid and lymphatic system. 

The lymphatic system is responsible for waste removal, fluid balance, and immune system response. Because the lymphatic system is a closed pressure system and has one-way valves that keep lymph moving towards the heart, when one turns upside down, the entire lymphatic system is stimulated, thus strengthening your immune system.

Let gravity work for you and see the world on a different perspective! 

(workout by Kathryn Budig for Yoga Journal)

Banana Kale Protein Shake!

  • 2 cups of ice
  • 3 cups of water
  • 2 cups of kale
  • 2 tbsp of honey
  • 4 scoops of protein powder
  • 1/2 large banana

Mix everything on a blender and enjoy! 

(recipe adapted from

(Source: undressedskeleton)

Roasted Dijon & Dill Potatoes!

  • 1 lb. of red skin potatoes
  • 1 Tbsp. of olive oil
  • 2 Tbsp. of Dijon mustard
  • 2 Tbsp. of fresh dill (or 1 tsp dried)
  • 1 tsp. of garlic powder
  • salt & pepper to taste

Preheat your oven to 400° and coat a 9x13 pan with no-stick spray.

Scrub your potatoes and cut them into 1” pieces or smaller.

In a large bowl, combine the olive oil, Dijon, dill, garlic and salt & pepper. Toss in your potatoes and mix until they are well coated.

Toss the potatoes in your pan and bake for 50-65 minutes depending on your preference for crispy potatoes.

(recipe from

(Source: happyvibes-healthylives)

Healthy Breakfast Pie With Yogurt & Kiwi!

  • 3.5 oz. of ground almonds
  • 1.75 oz. of sunflower seeds
  • 1 heaping tbsp. of coconut oil
  • 1 tsp. of cinnamon
  • 1 small very ripe banana (approx. 2.6 oz. peeled)
  • 4 heaping tbsp. of low fat yoghurt
  • 2 kiwi, sliced 

Preheat oven to 375 °F

Put all the ingredients in a food processor and blend until combined.

Grease two small cake tins with coconut oil and spread the batter into the two pans evenly.

Use your hands to press the dough around the edges so you get a fine, uniform bottom.

Bake for approx. 15 minutes.

Hint: Use a toothpick and insert in middle of cake, if comes out clean it is fully baked. Cool completely and top with yogurt and kiwi. Yield 2 small pies.


(recipe from

(Source:, via fitnessnolimits)

Green Detox Salad!

  • 4 cups spinach/spring mix greens
  • 2 beets, peeled and diced (1/2 inch)
  • ½ bunch asparagus, trimmed and cut in half
  • 4 radishes, halved and sliced
  • 1 granny smith apple, cored, halved and sliced
  • ½ cup snap peas, sliced diagonally
  • 2 green onions, chopped
  • ⅓ cup crumbled feta
  • ¼ cup toasted pumpkin seeds
  • 3 Tbsp. extra-virgin olive oil
  • fresh lemon
  • sea salt & pepper

Preheat oven to 400F.

Line a large roasting pan or baking sheet with foil.

Toss the beets and asparagus with olive oil and coat evenly.

Place the vegetables on a roasting pan in a single layer and roast for 15 minutes. Do not crowd the vegetables when roasting or they will steam instead of roast.

After 15 minutes, remove asparagus from roasting pan to a plate. Continue roasting beets for additional 15 more minutes or until fork tender. Cool slightly.

Add salad greens, beets, asparagus, radishes, apple, snap peas, and green onions to a large bowl. Drizzle with extra-virgin olive oil and squeeze of fresh lemon. Season with salt and pepper. Mix well.

Sprinkle with toasted pumpkin seeds and feta. Enjoy!

(recipe from

(Source: happyvibes-healthylives)

Vanilla “Cheesecake” Ice Cream With Caramel Sauce (7 Ingredients!) 

  • 3 cups (790 mL) of quality high fat coconut milk (Use two 13.6 oz cans of full fat coconut milk)
  • 3/4 cup raw whole cashews (120 g)
  • 1/2 cup of local honey
  • 1/4 cup fresh lemon juice
  • 1 tablespoon vanilla extract (taste and add more for a stronger vanilla flavor)
  • 1/4 teaspoon sea salt
  • caramel sauce (This goes really well with the ice cream, since the ice cream isn’t overly sweet) 
  • 1/4 cup melted coconut butter (coconut butter works in this caramel sauce, but for sure almond butter would work too, it will just have less of a caramel taste and will be much darker and a little thicker)
  • 4 tablespoons of local honey
  • 1/2 teaspoon vanilla


Make sure your ice cream bowl has been in the freezer for several hours or overnight before making the ice cream. The liquid in the bowl must be completely frozen or it won’t make the ice cream properly. If you do not have a high powered blender, you will need to soak your cashews in a bowl covered with lukewarm water and leave at room temperature for 2-4 hours (4 is best for the best creamy results) before making the ice cream. Pour out the water from the bowl and pat them dry with a paper towel and proceed with the recipe. Keep in mind a high powered blender gives the best, creamiest results just like dairy.

Add all of the ingredients (except the caramel sauce) to a high powered blender and blend on high until very smooth and creamy, about a minute or two. Taste and add any more sweetener or vanilla, if desired. Pour into your ice cream maker and let it do it’s magic. It will be a soft serve consistency once done. Add to a container and smooth the ice cream out and put a tight fitting lid on. Place in the freezer to firm up for a couple of hours or so. If it completely freezes overnight, just take it out a few minutes before ready to serve.

To make the caramel sauce, melt some coconut butter and make sure to measure out 1/4 cup. Add the honey and vanilla mix with a fork. Add any water if desired, to reach consistency. Pour over the ice cream once you are ready to serve. Keep the ice cream stored covered in an airtight container and store the caramel sauce at room temperature. You may need to slightly reheat the caramel sauce when using again.

Note that homemade ice cream is best eaten within the first couple of days. Each time you take the ice cream out and it slightly thaws and then refreeze it, it becomes more icy and hard each time. It’s better if you store the ice cream right after it’s made into individual serving portions, so it doesn’t keep getting taken in and out of the freezer.

(recipe adapted from

(Source: veganismislove)

Perfect tea for hot summer nights:

Peach Iced Tea!

Simple Syrup:

  • 1 cup organic cane sugar
  • 1 cup of filtered water
  • 2 ripe peaches, thinly sliced (reserve more for serving)


  • 2-3 Tbsp loose leaf black tea (3-4 tea bags), depending on how strong you prefer it
  • 8 cups of filtered water

Bring sugar, water and peaches to a boil in a small saucepan. Then lower heat and use a wooden spoon to stir and crush the peaches to infuse the flavor.

Once the sugar is dissolved, cover, remove from heat and let steep for for 25-30 minutes.

In the meantime, brew your tea using either a large pot or a tea maker. Use less tea if you prefer it weaker, or more tea if you prefer it stronger, and try not to let it steep longer than 4-5 minutes or it can get bitter.

Once brewed, remove tea bags or strain out loose leaf tea and transfer to a pitcher. Refrigerate to cool.

Once your simple syrup is finished, pour into a bottle or container over a fine mesh strainer to strain out peaches. You can reserve the peaches for later use, such as to place over oats or ice cream sundaes.

To serve, either set out simple syrup and add as much to the tea as you like, or add all of the simple syrup to the tea and stir. I prefer leaving it separate. Serve tea over ice and fresh sliced peaches. Yields about 10 servings (with ice and peaches).

(recipe from

(Source: vegan-yums)

No more excuses! 

(Source: teenshealthandfitness, via gettingahealthybody)

If you are crazy for Quinoa has i am you will love this recipes! 

(Source: fiti-vation)

Are there any gyms in Praia de Luz?

Asked by Anonymous


Not that i know about. 

Some hotels offer access to a personal trainer and to their gym, but of course it’s only for guests. 

Check out my Workouts maybe you will find something that fits you. 



Peanut Butter Breakfast Pudding!

  • 1/2 cup rolled oats
  • 1 cup almond milk 
  • 1/4 tsp of sea salt
  • 1/2 a ripe banana
  • 1-2 tbsp of organic peanut butter
  • 1/4 tsp pure vanilla extract
  • Local honey to taste

Cook the oats, salt and milk.

Meanwhile, blend the peanut butter and banana.

Then add vanilla, honey, and 1/2 of the cooked oats to the blender and re-blend. Stir in the rest of the oats.

You can blend all the oats if you prefer, or you can leave some un-blended for a chewiness texture.

(recipe adapted from

Warm Veggie Bowl with Ginger & Miso Gravy!

For the Gravy:

1/2  cup vegetable stock

  • 1 tbsp extra virgin coconut oil
1 tbsp of local honey
1 tsp chili paste (or sriracha)

  • 1 garlic clove, minced

  • 2 tsp minced ginger

  • 2 inch piece of lemongrass, bashed up with the back of your knife
juice from 1/2 a lemon

  • 2 tsp light miso
1 tbsp spelt flour

  • 2 tbsp water

For the Bowl:

  • 1 heaped cup cooked rice, warm (try a mix of brown basmati and black rice)
  • a 
handful of string beans or broad beans, trimmed

  • 3 chard leaves, stems removed and chopped

  • 1/2 yellow bell pepper, cut into bite-sized pieces
1 small carrot, peeled into ribbons
1 green onion, thinly sliced

  • 1/4 avocado, sliced

  • chopped almonds

  • hemp seeds

Combine all of the gravy ingredients except the miso, spelt flour and water in a small sauce pan over medium heat. Bring to a simmer. Stir the miso, spelt flour and water together until most lumps are dissolved. Add this slurry to the pot and whisk. Let the gravy simmer and whisk it here and there until it has noticeably thickened, about 3 minutes. Strain the gravy with a fine sieve if you like (but definitely remove the lemongrass stalk). Return gravy to the small pot, cover and put keep warm.

Set a medium pot with an inch of water over medium heat and cover. Place the string/broad beans in steamer basket. Once the water is boiling, put the steamer basket in and cover. Cook until beans are crisp tender, about 3 minutes. Add the chopped chard and cover again. Steam greens until wilted slightly, about 1 minute.

Place the cooked rice in a serving bowl. Top with the steamed greens and beans, bell pepper, carrot, green onion, avocado, almonds and hemp seeds. Give the gravy a quick whisk (just in case some lumps form) and pour it over the veggies and rice. Serve warm.

(recipe from

(Source: youchew, via beautifulpicturesofhealthyfood)