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  • Description:
    Este guión de relajación le ayudará a liberar la tensión y el estrés del día antes de dormir. En este video encontrará diferentes técnicas para calmar la mente y el cuerpo: ejercicios de respiración, un recorrido de relajación por todo el cuerpo y prácticas de atención plena. Con ellas podrás observar sus pensamientos y emociones con más claridad, sin forzar ningún cambio, solo dejando que todo fluya naturalmente.
  • Description:
    Physiological Sigh is a breathing exercise that is a rapid, effective way to reduce acute emotional distress.

    Here's how to do it:

    Sit or stand comfortably with a relaxed posture.

    First, inhale deeply and fully.

    Then, without exhaling, take a second smaller inhale to fully inflate your lungs.

    Exhale slowly and fully through your mouth, letting the air release completely.

    Repeat 3–5 times, or as needed to feel calmer.

    Benefits:

    The double inhale helps fully expand the lungs, increasing oxygen intake.

    The long exhale activates the parasympathetic nervous system (the “rest and digest” response), reducing heart rate and calming your mind.

    This helps reduce feelings of anxiety, tension, and even mild panic quickly.

    When to do this:

    When feeling anxious or stressed

    Before a stressful event or presentation

    To break a cycle of shallow or rapid breathing

    Anytim...
  • Description: Ingredients:
    3/4 cup fat-free plain Greek yogurt

    2 teaspoons puréed Chipotle peppers in Adobo sauce

    1 cup uncooked quinoa

    2 medium sweet potatoes (about 1 pound)

    1 yellow bell pepper, cored, and diced

    2 tablespoons minced green onion

    1 avocado, diced

    1 tablespoon extra virgin olive oil

    1 freshly squeezed lime

    1/4 cup minced fresh cilantro

    1 cup diced cherry tomatoes

    1/4 teaspoon sea salt

    1/4 teaspoon freshly ground pepper

    1 serving whole grain tortilla chips (about 10-13 chips)
    Directions:
    Make the Chipotle sauce: combine the fat-free plain Greek yogurt with puréed Chipotle peppers and stir well. Refrigerate until ready for use.

    Rinse quinoa thoroughly. Combine quinoa with 2 cups of water in a medium saucepan. Bring to a boil, then reduce heat to a gentle simmer. Cover and cook until the grain is tender and no water remains. Let it cool slightly.

    Meanwhile, pee...

  • Cowboy Caviar

    27 Feb, 2026
    Description: Ingredients:
    1 (15 ounce) can seasoned black-eyed peas, drained

    OR 1 (15 ounce) bag black-eyed peas, (do not soak overnight)

    1 (15 ounce) can seasoned or plain black beans, drained

    OR 1 (15 ounce) bag black beans, soaked overnight

    3/4 cup frozen sweet corn, thawed

    3 green onions, chopped

    1/2 cup chopped green bell pepper

    2 or 3 tomatoes, diced

    1/3 cup cilantro, chopped

    1 ripe avocado, chopped

    10 red, yellow, or orange peppers w/seeds and tops removed

    1 tablespoon olive oil

    1 tablespoon white wine vinegar

    1/2 lime, juiced

    1/2 teaspoon Dijon mustard

    Salt and pepper to taste
    Directions:
    If you are working with dry beans, soak only the black beans overnight. In a 5-quart saucepan, bring 10 cups water to a boil. Add 1 bag of black beans and return to a boil; let boil 2-3 minutes. Cover tightly and set aside at room temperature for an hour. Drain and rinse beans. Repeat th...
  • Description: Ingredients:
    2 medium butternut squash

    drizzle of olive oil

    kosher salt and pepper to taste

    2 cups chicken stock

    1/2 cup Greek-style yogurt (strained)

    heavy cream for garnish (optional)

    chopped chives for garnish (optional)
    Directions:
    Preheat oven to 375 degrees. Cut butternut squash in half and scrape out seeds. Brush cut sides with olive oil and sprinkle with kosher salt and pepper.

    Place the halves cut-side down on a rimmed sheet pan and pierce with a knife in a few spots. Roast for 45 minutes. Removed from the oven and cool.

    When the squash is cool enough to handle, scoop the soft flesh from the shells.

    Place the squash in a blender with chicken stock and Greek-style yogurt; purée. Add more or less chicken stock to adjust the finished thickness of your soup. Taste for seasoning and adjust if necessary.

    Garnish with a dribble of heavy cream and chopped chives. Can be served hot or cold.
    Yie...

  • Lentil Chili

    27 Feb, 2026
    Description: Ingredients:
    2 tablespoons canola oil

    1 medium onion, chopped

    4 garlic cloves, minced

    1 cup dried lentils

    1 cup dry bulgur wheat

    3 cups low-fat, low-sodium chicken or vegetable broth

    2 cups canned tomatoes, drained and coarsely chopped

    2 tablespoon chili powder

    1 tablespoon cumin

    1 cup diced sweet potatoes (optional)

    1/2 cup shredded carrots (optional)

    1 bell pepper, seeded and chopped (optional)
    Directions:
    Heat the oil in a large stockpot over medium-high heat.

    Add the onions and garlic and sauté for 5 minutes.

    Add the dry lentils and bulgur wheat and stir.

    Add all the remaining ingredients and bring to a boil (at this point you can also add in the sweet potatoes, carrots, and bell pepper).

    Simmer for 30 minutes until the lentils are tender.
    Yield:
    6 servings
    Nutrition Tip:
    Lentils are a powerhouse of nutrition - a great source of potassium, c...
  • Description: Ingredients:
    3 ounces chicken breast, cubed

    1 cup broccoli

    1/2 cup onion

    1/2 cup yellow pepper

    1/2 cup carrots

    1 1/2 tablespoons olive oil

    1/3 cup cooked brown rice
    Directions:
    In a sauté pan, heat 3/4 tablespoon olive oil.

    Add chicken heat until thoroughly cooked.

    Remove chicken from the pan and set aside.

    Add remaining oil to pan.

    Add vegetables. Cook for 2 minutes.

    Re-add the chicken to pan and heat for a remaining 2 minutes, or until all ingredients are at desired cooked appearance (longer cooking time will result in softer vegetables).

    Place stir-fry over cooked brown rice. Serve.
    Yield:
    1 serving
    Nutrition Tip:
    Making a stir-fry gives you the freedom to be creative and personalize your dish. In this recipe, we use chicken as the main source of protein.

    Vitamin C is found in more than just oranges. Broccoli and peppers are rich in this important antio...
  • Description: Ingredients:
    6 portions cod (4 ounces each)

    1 tablespoon ginger

    1 tablespoon garlic

    1 cup apple cider vinegar

    1 cup water

    4 tablespoons sugar

    1 tablespoon kosher salt

    1 green pepper (julienned)

    1 red pepper (julienned)

    1 cup shredded carrots (julienned)

    1 cup red onion (julienned)

    2 teaspoons tomato paste

    ~ 1 tablespoon cornstarch
    Directions:
    Sauté garlic and ginger.

    Add apple cider vinegar, water, sugar, and salt; bring to boil.

    Add boiled liquid to julienned vegetables (peppers, carrots, onion); set aside. Allow to cool and refrigerate for at least l hour or overnight.

    Strain and save pickling liquid; set vegetables aside.

    Bring l cup pickling liquid to a boil.

    Bring to simmer and add tomato paste.

    Add slurry of cornstarch (1 tablespoon per cup liquid) to achieve desired sauce thickness.

    Toss vegetables in a portion of sauce until we...
  • Description: Ingredients:
    2 teaspoons olive oil

    1/2 cup onion, chopped

    1/2 green or red bell pepper, chopped

    2 cloves garlic, minced

    1/2 teaspoon cumin

    1 15 ounce can nonfat refried beans

    4 eggs, beaten

    4 whole-wheat tortillas

    1/4 cup low-fat sour cream

    1/4 cup nonfat plain yogurt salsa
    Directions:
    Preheat oven to 350 degrees.

    In a large skillet, heat olive oil over medium heat.

    Add onions, bell pepper and garlic. Sauté until tender. Add cumin.

    Warm beans in a saucepan.

    Whisk eggs, then pour over sautéed vegetables. Carefully stir until eggs are soft and well scrambled.

    Heat tortillas in oven for about 10 minutes.

    Fill each tortilla with one quarter of the eggs and beans. Top with choice of yogurt or sour cream. Add salsa to taste.
    Yield:
    4 burritos
    Nutrition Tip:
    Eggs are high in protein and are a good source of vitamin B12, riboflavin, and selenium. Egg wh...
  • Description: Ingredients:
    1 1/2 cups unsweetened almond milk

    1/3 cup unsweetened cocoa powder

    1 tablespoon + 1 teaspoon maple syrup

    1/2 teaspoon cinnamon

    1/8 teaspoon salt

    1/2 teaspoon vanilla extract

    1/3 cup chia seeds

    Garnish (optional)

    1/4 cup raspberries (fresh or frozen)

    1 tablespoon fresh mint leaves, chopped

    1/2 teaspoon unsweetened shredded coconut, toasted

    1/2 teaspoon chocolate shavings or cocoa powder
    Directions:
    Add 1/4 cup almond milk and cocoa powder in a bowl. Whisk well to combine.

    Add in remaining almond milk, maple syrup, cinnamon, salt and vanilla extract. Whisk to combine.

    Stir in chia seeds.

    Cover and place in fridge. Stir after 3 hours. Let chill overnight.

    Garnish with raspberries, mint, toasted coconut, and chocolate shavings.
    Preparation Time | Yield:
    20 minutes, plus overnight chilling | 4 servings
    Nutrition Tip:
    Chia seeds are ...
  • Description: Ingredients:
    1 filet of fresh haddock

    1/4 cup low-fat milk (or unsweetened coconut, almond milks)

    1/2 cup bread crumbs

    1/8 cup Parmesan cheese

    1/8 teaspoon ground thyme
    Directions:
    Preheat oven to 500 degrees.

    Pour milk into a small bowl. In a separate bowl, mix together the bread crumbs, Parmesan cheese and thyme. Dip the haddock in the milk, then press into the crumb mixture to coat.

    Place haddock in a glass baking dish.

    Bake on the top rack of the preheated oven until the fish flakes easily, about 15 minutes.
    Yield:
    1 serving
    Nutrition Tip:
    This Baked Haddock and Thyme recipe calls for a dry-heat cooking method which requires little added fat.

    Haddock, sold fresh or frozen, is low in fat and a good source of protein, vitamin B12, vitamin B6 and selenium. Serve this light and flakey fish recipe with fresh vegetables and whole grains.