Stuffed Pumpkin

As you may know, Fall season is my absolute favorite! It never gets old to see the trees changing colors. And in the same way, our plates start changing colors too, it all looks so heartwarming!

For this stuffed pumpkin recipe we used our already cooked rice and red quinoa. You can find instructions for these at the bottom of this post.


1. One small pumpkin

2. 1 cup of rice

3. 1/2 cup of red quinoa

4. A generous handful (and a bit more because we love these) of toasted almonds

5. A handful of sultanas + raisins

6. 1 tbsp of agave

7. Salt & pepper

8. Olive oil

9. 1/2 butternut squash

Let’s start

Begin by preheating the oven to 400F

Then start cutting the top of the pumpkin and removing the seeds so you can place it on a platter. Next is cutting the butternut squash in 2, peeling it and cutting it into small cubes. Place the cubes along the pumpkin, splash some olive oil and salt and leave it in the oven for about 35 minutes.

On a side

While that is going on, mix the rice with the quinoa, sultanas + raisins, agave and toasted almonds.

Once the butternut squash is ready, add it to the rest of the ingredients, along with the remaining oil. Then add a bit more of salt and pepper.

How to make a creamy yet healthy rice

This is simple! Add more water than suggested to the rice and let the water completely soak while it is covered and boiling. This creamy texture is what makes the difference in this recipe!


I always put 2 parts water and 1 part quinoa. I let both things boil and then I just let it simmer for approximately 15 minutes.

Bon apetit!

Planks for Abs & Much More

Here is a quick video for a quick and intense core workout, all in a low plank!

Why do I love planks?

1. Planks work on the transverse abdominals- the internal abdominal muscles

2. A strong core means a stronger balance and body control, hence better body composition

3. They work like an isometric exercise, due to it building isometric strength

4. They sculpt your waistline

5. They help improving posture

6. They help avoiding back injuries

7. On most planks you will also work arms and can engage the lower body, ergo your whole body is engaged!

Try doing each exercise for 30 seconds – aim for at least 4 sets total!

Keep an eye for your balance, specially during Commando planks, make sure your lower body isn’t moving.

Outfit: Victoria Secret

Baked Pumpkin Seeds

It is finally Fall season and we are finally eating 100% seasonal. Let me tell you, it feels great. Both body and mind are so in tune with everything. And our kitchen colors, flavors and scents are all in tune with Fall, which happens to be my favorite season.

When I went Zero waste I learned to make the most out of food -I am still learning, it is a process. So after we made a stuffed pumpkin we decided to bake the seeds and they turned out amazing!

1. Preheat the over at 350F/ 175C

2. Remove the flesh from the seeds

3. Rinse them with water to keep removing flesh and moisture -the less moisture the faster they cook

4. Dry them as best as you can in a towell

5. Place them on a tray and add evenly: a little bit of olive oil, salt and paprika

6. Cook them anywhere from 15-20 minutes. Shake them every 5 minutes!

7. When they start turning brown and you can smell something sweet, it means they are about to be ready. Add some pepper and leave them for a few more minutes

Bon apetit!

If you try the recipe, and like it, make sure to tag me on instagram @vivid.healthy

My All Time Favorite Green Smoothie

Would you believe me if I told you that my first green smoothie ever was at Whole Foods? Funny enough, that was also my first time ever at Whole Foods, 8 years ago! It felt like paradise.

Hence, I decided to order a Kale smoothie, 1. Because I LOVE smoothies and 2. Because green smoothies seemed like a cool thing -and they are! Long story-short, I liked it so much that I decided to give it a try at home until I would find the same tasty and citrous-y flavor. And I did! 8 years later, I still cannot get over it and all of Kale’a benefits.

This recipe serves for 2- make sure to do it in a blender so you keep all the good stuff, including the fiber.

1. One glass of apple juice (not concentrate) or a green apple -I prefer the juice.

2. One large banana

3. One squeezed lime -you may also peel it and put it whole

4. 2-3 long kale leaves

5. A good handful of spinach

6. 4-6 ice cubes

Bon apetit!

If you give it a try and like it, make sure to tag me on instagram @vivid.heathy

Considera el Estiramiento un Premio

Es muy probable que consideres que estirar es solo importante para atletas. Es más, tal vez consideres que estirar no es importante en lo absoluto. De cualquier manera, espero que cambies tu forma de ver al estirar después de leer esto. Para comenzar, estirar nos provee beneficios a la salud en general. ¡Lo que significa que incluso personas que no llevan una vida activa deberían estar estirando! Al estirar, aumentamos el flujo sanguíneo, niveles de oxígeno y niveles de nutrientes, los cuales van hacia nuestros músculos. Adicionalmente, ayuda a disminuir residuos metabólicos. En otras palabras, personas que sufren de diabetes o tienen dificultades en cuanto a la salud mental, deberían incluir esto en su día-a-día. 

Empecemos con los beneficios de estirar:

  1. Aumenta el flujo sanguíneo y la circulación: realza la cantidad de nutrientes y oxigeno transportado por todo el cuerpo
  2. Reduce dolor y rigidez: lo que reduce incomodidades. Además, disminuye la frecuencia e intensidad de los calambres
  3. Mayor rango de movimiento: acrecienta la calidad de tu entrenamiento y rendimiento. También aumenta tu flexibilidad y calidad de vida. Tus articulaciones se podrán mover con mas naturalidad y eficiencia  
  4. Mejor funcionalidad de los músculos: ¿sabias que constantemente estamos “estresando” nuestro cuerpo? Por medio de nuestra postura, la cantidad de tiempo sentados, movimientos inadecuados repetitivos, etc. Estirar permite a nuestros cuerpos responder eficientemente a estos estreses. Así, dándoles la oportunidad de rendir todas sus funciones con totalidad
  5. Alto rendimiento: ganarás poder, fuerza, agilidad y rapidez
  6. Menores posibilidades de lesiones: aunque no existen suficientes estudios para concluir esta evidencia, muchísimos de ellos sugieren que el estiramiento funciona como método de prevención para lesiones
  7. Menor desgaste de articulaciones y/o músculos: ¡en otras palabras, menor sobre-uso de estos! Si uno de estos está muy rígido, y esto se convierte en algo crónico, el resultado será un musculo contrario debilitado. Para mantener un soporte en balance, estira ambos lados de un músculo. Esto te brindará movimiento y eficacia óptima  
  8. Disminuye el estrés: nuestros cuerpos responden a absolutamente todo, en especial al estrés. Si este se convierte en algo crónico (lo cual la mayoría de las veces ni lo notamos), la manera en que nuestro cuerpo nos avisa es por medio de fatiga, tensión y ansiedad
  9. Mejor flujo sanguíneo: mayores niveles de transporte de oxigeno y de nutrientes son el efecto de un mejor flujo sanguíneo y circulación 
  10. Mejor CALIDAD de vida: estirar mejora nuestra salud fisiológica y mental, lo cual aumenta nuestra longevidad 

Como consecuencia de TODOS estos beneficios, considera estirar como un premio a ti mism@! El sentimiento después de un entrenamiento es espectacular y también es increíble visualizar lo que nuestros cuerpos -y nuestras mentes- son capaces de lograr. Piensa que estirar es como darte un abrazo propio por decidir tener una vida activa y no sedentaria.

Mis sugerencias:

  1. Has cada estiramiento 3 veces por un tiempo de 30 segundos
  2. Combina e intercambia tus estiramientos, ¡hazlo divertido!
  3. Estira tu cuerpo entero y ponle mayor enfoque a los músculos que trabajaste más ese día
  4. De la misma manera en que deberíamos trabajar en músculos opuestos, debes estirar músculos opuestos

Think of Stretching as a Reward

You may consider stretching just important for athletes or you may even consider it unimportant. Either way I hope to change your mind after you read this. For starters, stretching brings general-health benefits, meaning that even people who are not active should be stretching! This is because when we stretch, we increase blood flow, oxygen levels, and nutrient levels, which then go into our muscles. It additionally, helps reduce metabolic waste. In other words, people with diseases such as diabetes or mental health struggles like depression should include this on their daily-life activities. 

                  Let’s start with the benefits and then I will tell you how to do this properly:

  1. Improve blood flow & circulation: enhances nutrient transportation and oxygen transportation throughout your body
  2. Reduced pain & stiffness: reduces discomfort and pain. Both, the frequency and intensity of muscle cramps are reduced
  3. Higher range of motion:   this will enhance your performance, flexibility and quality life. Your joints will move more naturally and freely
  4. Better muscular functionality: did you know that we are constantly “stressing” our body? By our posture, our time sitting, our inadequate moving patterns, etc. Stretching will allow our bodies to efficiently respond to these stresses, hence giving the muscle the opportunity to fully perform all of its tasks
  5. Improved performance: you will gain power, strength, agility and speed
  6. Lower injury-risk: although not enough studies have presented this evidence conclusive, plenty of them do suggest stretching as an injury prevention method. Given that stiff+cold tendons and muscles have a higher likelihood of sprains, strains and/or ruptures. Which brings me to my next point.. 
  7. Decreased wear and tear of joints: AKA decreased over-use of them. In simple words, if a muscle is tight, and this becomes something chronic, the result will be a weakened-opposing muscle. To maintain a balanced support for muscles and joints, stretch both sides of a muscle. This will allow optimal movement and efficiency
  8. Decreased stress: our body responds to everything, specially stress. If we allow stress to become chronic, the way our body lets us know is by fatigue, tension and anxiety
  9. Better blood flow: both, better blood flow and circulation are the cause of higher oxygen and nutrient transportation throughout our bodies
  10. Better QUALITY of life: stretching improves our physiological and mental health, which in turns prolonged longevity 

As a result of ALL of these benefits, think of stretching as a reward! The feeling after a workout is amazing, it is also spectacular to see what our bodies (and minds) are capable of doing. Consider stretching a hug to yourself after being active and not sedentary!

My suggestions:

  1. Perform each stretch 3 times and hold it for 30 seconds. 
  2. Mix up your stretches, make it fun
  3. Stretch your entire body but focus more on the muscles your worked out the most that day
  4. Just as we should workout opposing muscles, stretch opposing muscles 

Disconnect to connect,