The Weather Can Affect You Negatively and Positively

 Is not a hidden fact that on days full of sunshine we can be a more pleasant person than on the days where it is raining. Sun makes most of us happy while the rain makes us sad and sleepy. The weather seems to alter the mood. I have heard many others make the same comment on how the weather seems to affect their mood, so NO, you’re not crazy if you think your mood is affected by the weather.

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Nearly 40 years of research suggests there’s a strong link. And one that, in some people, can lead to significant seasonal problems. Weather does affect people’s moods. Its probed that good weather makes people more pleasant and improves their memory and creativity. Hot weather made people more angry and violent. People respond differently to seasonal changes some are happy during summer and sad during winter or the opposite. People feel that their mood changes depending on the weather. There is a disorder called ~Seasonal Affective Disorder~ which is where people feel depressed or unhappy when they are experiencing times of very little sunlight. This is not a very common disorder and people who have it can get help in dealing with it. So, does the weather change your mood? Hell yeah!

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How to cope with that? Im not a doctor, but I found myself feeling better at being busy, either at work or into a project, Im definitely a “Sunny” person, anything close to the water (ocean!) makes feel alive and completely recharged. Avoiding and ignoring problems doesn’t help for sure, gotta deal with wants bothering you. Get out as much as you can, enjoy the last drops of sun, warm weather, especially for us living in the east coast. Call your friends, stick to your family, do things you normally don’t do and probably crying your butt off will help sometimes.

Exercises always helps and revives your soul & mind, bad food and alcohol will definitely help for couple hours but guess what? You will wake up a mess next day and feeling worst.

Have a shiny day!

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#weathermood #blues #sunnydays #colddays #revive #eatclean #fitfluential #getupandmove

FitFluential Ambassador


Nom Nom Flourless Bites

As I was promising to post a while ago, here are a few very easy recipes you can make without flour and have little carbs in each bite. I have made crêpes, pancakes, muffins, breads,wraps, flats, name it!  Get this ingredients below to start with crêpes:

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Flouless Crêpes

~1/4 cup almond flour

~1 scoop vanilla protein powder

~1/2 teaspoon baking powder 

~2 tablespoon evoo

~pinch of salt

~1 whole egg

~some water for mixing as a regular cake batter

~Pumking spices (or any other of your choice)


Mixing evenly all ingredients in a bowl, to a fluffy consistency, transfer to an oiled baking round dish filling it not quite to the top of baking dish. Pre-heat oven to 350 degrees. Bake it for 45mins or so. In a microwave, cook it high for 3 mins.

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The only variations I have in these crêpes, one has chia seeds, another one has sunflower seeds, or coconut, hemp, you can add whatever you want. Even a banana smashed for an amazing flavor, but bananas will add more carbs if you are too concern about carbs.

Next I have a nutty chia bread, is made basically with same ingredients. Servings are usually for 2. You can double it up ingredients if you want to make more at once and save them for later. I suggest to keep them in the fridge and you make much more then it would be a great idea to freeze them. You can re heat, toast etc again once you are ready to eat the rest.

This is the Chia bread:

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Same ingredients above except for spices. I added chia seeds. I have made this with spanish olives and re sweet peppers, or kalamatta and rosemary evoo sea salt bread, also cinnamon bun style adding extra granulated stevia & cinnamon and pecans. You will get creative the more you make them.

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Mixing protein powder & almond meal have made my recipes much more filling, tastier, with more fiber and protein and less carbs, and also so much fun to cook with! My flats are coming better than any flats are sold at regular supermarkets. Flats or wraps require less ingredients. Just like a pancake like, and this is how i use it, not only as pancakes or crêpes or pancakes:

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A true sandwich for dinner, no guilty pleasure bites and for lunch as well:

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What it takes to cook like this? Just be the boss at the kitchen, fearless! Cook out of the box and you will come up yourself with amazing healthy creations and a happy belly with no worries ever again.

Find me also for more pictures of my cooking, traveling, sports, fun stuffs in instagram: And Twitter ~ Facebook. Share with me your recipes!

#healthybites #lowcarb #paleo #semipaleo #smartfood #learntocook #icook #FitFluential #myffmeal #crashthekitchen #fearlesscooking #foodie


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~ Feeding your body with the best fuel for a better performance ~

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Protein MuffinLette

Ready for an easy baking treat? I called a “MuffinLett” after I realized is a mix of a muffin and an omelette. So here it is my yummy “Mutt” baking  creation:

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1 egg

1 scoop vanilla protein powder (I used Neocell)

1/3 can green beans (well drained)

1 chopped big mushroom (any kind)

sea salt

black pepper

2 tablespoons evoo

little water for concistency


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In a jar or bowl, whatever you think its easy to whip all ingredients, put them all together. For extra fluffiness you can add a 1/4 of a teaspoon of baking powder. You might think that it will taste weird after using “vanilla protein” but trust me, is not. It tasted just amazing with the right seasons.

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Once all mixed, put it in a baking dish, half of the mix. This time, in a rush I microwaved for 2 & 1/2 mins. After that I grilled on high in the oven for about 2mins with some dairy free cheese on top.

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Easy as I wrote it, it will be to bake it.

Get your own! 

#mufflette #flourless #protein #dairyfree #glutenfree #myffmeal #learntocook #healthybites #lowcarb #paleo #fitfluential

Find me also here: ~


FitFluential Ambassador 


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Cauliflower Mushroom Risotto ~ No Rice

Looking for a very low carb recipe? Here is one, “Risotto” without the rice. I love rice, in fact i LOVE food and cooking. Been in a very restricted diet, I barely get to taste carbs but It will be over soon. I love it in paellas, sushi, soups,s salad, and many other dishes.

A while ago, I saw somewhere a recipe very clever with cauliflower, and it looked just like rice. Last night i came home tired and starving, with almost zero energy left to spend time cooking; I had a whole firm perfect head of cauliflower and immediately thought of “risotto”. I put a few ingredients I had in my fridge spending little time in the kitchen, and voila’! It came out delicious and in a blink dinner was done.

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This is what you need,


1 whole head of cauliflower

1 package of mushrooms (white, baby portabella, your choice)

Lots of chopped garlic


1/2 cup Light coconut milk

some water

2 to 3 whole spoons of almond flour

Salt & Pepper


In a large skillet heat evoo, add the chopped garlic once is hot and brown it a bit. Add the chopped cauliflower, at low heat, adding only half of the coconut milk, sea salt, pepper,and continue cooking until it looks almost cooked and tender, don’t burn it. 

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The rest of water is to avoid getting sticky or burn. Cover with a lid and cook it for about 15 mins. At very low heat, stirring often.

On the side, start with mushrooms, chop them and cook them similar to the process of cauliflower. You can add your own kick, seasoned, oregano, basil, you be creative with it.

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Let simmer the mushrooms also with a lid on at low heat, the liquids from it you will need it for the cauliflower.

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Add the mushrooms to the cauliflower, stir it all well and gently, taste the seasons to see if is all good, cover with lid and cook for another 5 mins.Cover with lid. after this 5mins, turn off heat. Do not remove lid.

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Let it stay for another 10-15mins over the stove. ~NO heat~ The texture should look like this, never over cooked.

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This recipe, as most, taste the BEST the next day, after all flavors combine even better all together well rested. I couldn’t wait…heck no! It tasted SO GOOD anyway the same night. I had it with some fennel chicken and dessert. Check below also, a quick fix for a “Muscle Dessert”, low carb.

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Enjoy the Risotto, Carb-less, guilty free bites!

Moving to dessert, this is a protein crepe, stuffed with a chocolate protein fudge. Check this out as is also a quick fix:

Ingredients for crepe

3 eggs (one yolk, 2 whites parts)

Pumpkin season



Mix all eggs in a bowl, beat the well, adding pumpkin seasons, some stevia, pinch of salt and make it in a small pan as a regular omelet, without flipping it. Cover with a lid and let cook at very low heat.


1 scoop chocolate protein flavor (I used Neocell)


1 big tablespoon PB 

1 Tablespoon coconut milk

FF Whip Cream


Mix it all well, adding that only tablespoon of coconut milk (i used Silk), stevia, and work it well to blend as should be thick as a fudge. Almost like the PB consistency.

Remove your egg crepe, spread the fudge adding some whip cream and fold it gently. Cut in half. Add more FF whip cream and eat warm. 

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#lowcarbrecipes #risotto #beastmodefood #myffmeal #FitFluential #eat #icook #lowcarbdesserts #muscletreats

Find me also here: And lets connect!!


FitFluential Ambassador 




Stuffed Zucchinis

As you have heard already many times, at almost every post/quotes, ~ Abs are not made at the gym, they are made at the kitchen. For sure a good balance diet is a key.
Here is one of my faves recipes to keep those abs ripped, one of my mom’s also Sunday fave dinner. “Zapallos Italianos Rellenos” meaning: “Stuffed Zucchinis”. Starting by getting a good pair or more, of firms in good shape not too soft Zucchinis.

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My version is leaner; I really crave my mom’s but this one is loaded with flavors, hearty and doesn’t taste at all lean & boring.
This is what you need, starting by rolling your selves and get your hands messy.
2 firm large green Zucchinis
1/2 lb lean ground beef
2 tablespoons chopped garlic
1 tbspoon evoo
Some sea salt
Some chives chopped
1 stalk of scallions (cut them in 3 lengths)
1/4 cup Feta


Cut length wise the Zucchinis.

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Scoop the meat and make each of them a boat ready to fill it.

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Save the meat aside.
Warm a skillet with exta virgin olive oil (evoo), add the garlic, cook until golden.

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Add the entire 1/2 lb of beef with the zucchini meat.

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Season it. Continue cooking all together for about 10-15 mins low heat.
Warm the oven on high grill.
Put the Zucchinis in the microwave for about 2 & 1/2 mins to soft them up a bit.
Don’t like the microwave? Then put them in already boiling water for 2 mins, take them right away!
Dry them well.

~Scallions: Sauté them with Pam spray on a skillet, giving them that grilled look. They cook fast!

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~ Stuffing: Put the Zucchinis over a flat oven safe pan big enough to set them. You can use some foil under.
Stuff the Zucchinis with the meat mix, add feta and the grilled scallions add them last on top of zucchinis.

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Leave them in the oven for high about 10 mins, then low for about 4 mins then turn off the oven and let them stay in for another 15mins.

Evoo Basil mustard sauce:

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In a small bowl, add 4 tablespoons of evoo, 1 teaspoon of basil paste, 1/2 teaspoon of honey mustard. Mix it very well, it might get lumpy every time you need you pour some, give it a good whip each time to need to pour it over Zucchinis.

Don’t they look amazing?

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This was my dinner last night, side of kale & pearl onions, stuffed zucchinis with the sauce. I was “stuffed” myself! Holy amount of greens and protein! Beast~Food!

Screen Shot 2014-05-16 at 11.39.22 AMEnjoy!

Find me also in Facebook: Instagram: and Twitter:

#stuffedzuchinnis #beastfood #musclefood #myffmeal #fitfluential #icook #learntocook #eat


FitFluential Ambassador 


Lettuce Crust Pizza

I was craving so BAD a slice of pizza last night, I couldn’t bear it no more. I’m not a pizza lover at all! But as I follow the diet throughly without the carbs, by only cycling them, i really can’t cheat. So my brain kind of “recalled” an old recipe my mom used to do at home when I was a kid. She called the “tortilla de Lechuga”. It’s hearty, crunchy and so flavorful, you won’t be disappointed if you also happen to be cycling carbs. Either way if you are not doing that so ever, this will be something you wanna do it again and in many ways. You can put any sauce & cheese, or mushrooms, bacon, shrimp, completely vegetarian as well, pineapples, etc. The plain lettuce tortilla eaten by itself is delicious.

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This is what you need:
1 whole romain lettuce (works best)
Shredded thin.
3 whole eggs beaten
2 tablespoon evoo
Some Italian season
Sea salt
Black pepper
After shredding the lettuce, mix it with the eggs beaten, adding the rest of ingredients.

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Heat a large skillet with some evoo & spray oil.

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After is heated, add the lettuce and work it with a fork giving it a round almost thing thickness shape.
Cook it at medium to low heat. Cover with a lid for about 10-15 mins.

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Flip it…but flip it good!
With a large flat spatula, start to lift it from sides to center until to get to the middle and use your super skills, avoiding to break it, flip it entirely to the other side.
Cover again at low heat for about 8-10 mins more.
Remove from skillet. Set it on a flat plate.

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Screen Shot 2014-05-06 at 4.26.05 PMThats far my FAVE BBQ sauce with a kick of spice :)
Any toppings you want will go perfect. Think as pizza toppings. I used BBQ spicy chicken, lots of garlic in it. This is how you get that chicken done:

1/4 cup BBQ sauce~ 1 Tablespoon chopped garlic~1 Teaspoon Molasses~Sea Salt~ 2 Tablespoon evoo. Combine everything in a bowl.

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Add the chicken and marinade it for about 15-20mins

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Tomato sauce
For this dish, I used “tomato paste”, as I didn’t want my crust turned soft with too much liquid from sauce. So I used a thick paste, diluting with a bit of water, lots for Italian seasons & some cheese in it.
Spread it on pizza and the chicken.
There,  you have now Pizza with no carbs.

The whole pizza looks like this

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And this was one of my few slices:

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FInd me also in Facebook, Instagram & Twitter:




#noflourpizza #carblesspizza #musclefood #learntocook #FitFluential #icook #glutenfree


FitFluential Ambassador



I eat..and cook…

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Spicy Vanilla Protein Balls

Here is how I dunked this morning my coffee, with this amaze-ah-balls…fluffy with almost no carbs, loaded with protein, fiber and tasty. Ready? Make your own!

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What you need:

1 scoop vanilla protein powder (used Neocell)

1 tablespoon evoo

1 whole egg

1/2 cup almond meal 

2 tablespoon sunflower seeds

1 teaspoon Molasses

1 servings granulated stevia

some sea salt

1 teaspoon vanilla extract 

1/2 teaspoon baking powder

2 tablespoons cacao nibs


Mix it well to almost a fluffy consistency, with some bubbles. 

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Add the cacao nibs right before baking it.

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I talked about black pepper and the benefits of it, adding this to this batch, made it a bit  spicy, just a kick!

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I used my daughter’s popsicle cake maker, very easy, fast & no mess. It takes about 4 mins each batch.

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In a plastic bowl (or glass) add 1/2 cup of almond flour mixed with stevia again. Pray on each ball some oil. Then toss them on the bowl with mixture right after baked.

Screen Shot 2014-05-05 at 8.18.13 AMAlong with a breakfast loaded with protein, greens & coffee it came just Delicioso!

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Find me also in Facebook, Instagram & twitter. Share yours and let me see how this recipe came out, add your own twist!




#proteinbites #fiber #learntocook #neocell #proteinballs #icook #fitfluential #myffmeal


FitFluential Ambassador 



Eat to Grow!

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Bye Bye Pain! Hello Max Freeze

Winter have been extra long this year, that long that my joints have been feeling every day the cold, deeper! I take amazing supplements for joint support, but when I’m on the go to put a workout, teach a class, and before bed time, “Max Freeze” have been a great helper to help my joints to relief pain. Here is the Roll-On, which i keep it at my night table so I put it on my knee (used to used in both, I’m down to only one knee in pain now, yee-peeh!).

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I have been trying Max Freeze for months now, the company sent me the Roll-On and the Gel. I have tried many topical brands, some have burned my skin, some just gave me the tingly sensation doing nothing else but that.  Max Freeze really worked so well, more than you would thank. It really freeze Ya and gave me the quick relief I needed. The Old Lady feeling like, don’t wan’t a massage any more. When all else has failed for those aches and pains, this is the thing to have.~ immediate relief it is~. When nothing else seems to help, something about this makes you feel comfortable. I’m never without it.

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I do also have the Gel, that also works wonders!! No doubt about it. Smells great, and dries too as fast as the Roll-On.

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Today for example I was throbbing with one of my fingers, I was ready to lift so I put some of the “Crack Creme” that has Hydrocortisone, Aloe & Arnica. 

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I waited about 10mins to let it quickly absorve and started lifting. I completely forgot about that finger, another “arthritis spot” I have, from sports.

Whichever creme you pick, I think either or both works amazingly.

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So by showing you here, is a proof that I do carry one in my gym bag and the other one at my night table. 

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If you like to know more about this product & all the other products they offer, and give it a try, check this link And also find them in Facebook, to WIN the same products I’m showing here, you must 18+ and only within the Continental U.S. You can leave here a comment, your name and address, Once a winner is chosen they will let you know. Here is the link to follow them in Facebook :

You can also follow them in Twitter:

Don’t let any pain take over you and stop you from moving around, take action and beat it, best find ever!

#maxfreeze #nomorepain #gel #rollon #arnica #aloe #hydrocortisone


FitFluential Ambassador 



Healthy Joints & Muscles

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Peanut Butter Coffee Protein Muffin

I had an amazing breakfast before I headed to work this early morning, trying me best to add protein, greens and tones on water lately. Check this PB Coffee Protein bite muffin, on the go.

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What you need:

1 scoop vanilla Neocell protein powder

1 egg

1/2 cup almond flour

1/2 teaspoon baking powder

2 tablespoon evoo

1 tablespoon instant coffee

3 single servings Monk sugar

1 teaspoon molasses

little shot of water

1 oversized teaspoon crunchy PB

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Mix it very well all ingredients at once, is gonna be bubbly a bit, thats good. Poor in a 2inches baking dish, or a bigger one. Small makes about 4-5 muffins bites, bigger about 2. Don’t fill it all the way up, as it will over float.

Microwave for small bites, 1-1/2 mins. Regular muffin size, 2-1/2 (to 3) mins. Depends con microwave.

Oven: 350F° About 15-20 mins small ones. And about 40mins the regular ones.

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Breakfast, Yum!

Find me also in Facebook, Instagram & Twitter! Here: ~ ~

#musclebites #protein #cleanfood #baked #fitfluential #myffmeal #dairyfree #glutenfree #neocell

Get the Neocell here: NeoCell – Natural supplements for skin care, health & wellness


FitFluential Ambassador



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Paleo~Muscle Chocolate~Orange Peel Cookies

Gotta have dessert, even on training days, this almost “Paleo” protein, chocolate & caramel orange peel, wasn’t enough 2 or 3. Ready to suck your fingers with this nutty, soft & chewy cookies

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This is what you need to start your batch:

3 Scoops protein chocolate protein powder (I used Neocell)

1/2 cup almond flour

4 tbs whole flax seeds

1/4 cup sunflower seeds (roasted & salted are best, optional)

2 whole eggs

2 tbp orange zest

1/2 cup caramelized orange skin (we’ll go through that)

2 tbs coconut flakes (unsweetened)

2 tbp PB (creamy or crunchy)

some sea salt

1 teaspoon baking powder

2 tbp Granulated Stevia

2 tbp Molasses

2 chuncks unsweetened dark chocolate

Few tablespoons of water for mix if necessary.

Mix all ingredients, well together, no lumps. Set aside.

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Caramelized Orange skin Process:

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Warm a small skillet with some butter (tiny bit) and spray Pam oil. Once is heated, add all the orange skin, cook it a low heat. When skins starts to look transparent, add 2 tbp (tablespoon) of granulated stevia to melt with it. If you dont want stevia, then use 1 tbp of molasses, or even better, use both. Add the chocolate melting slowly. Avoid to dry the mixture by adding little water, enough to stir. Do not water the mix or burn it. If it gets burn you will have to do it again as the the taste will change to bitter. no no!



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Once all cooked & and caramelized, add it to the cookie mix. The texture of cookie mix should be just like the regular cookies. Over a foil sheet, add some Pam spray. To put shaped cookies. leaving some room in between to expand. heat oven at 350 F°. Bake the cookies for about 15-20mins. Cookies should look like this:

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Dig in!

Did you like this post? Find me in Facebook, Instagram and Twitter!  ~ ~

#bakedgoods #paleocookies #lowcarb #beastmodetreats #musclefood #fitfluential #myffmeal #bodybuilding #paleo


FitFluential Ambasador



Screen Shot 2014-04-29 at 8.46.33 AMProgress! June 14 2014

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Check my next post soon: “Apples Meatballs” #musclefood