Whether you like to throw your meals together or whip up delicious masterpieces, we could all use a few time-saving tips! Here are my favorite tricks for saving time in the kitchen:

Use frozen veggies. If chopping’s not your thing, replace some fresh veggies with frozen. They’re nutritious year-round, and they’ll save you time at the cutting board.

Batch cook those grains! Whole grains are full of vitamins, minerals, fiber and healthy energy, but they can take a long time to cook.
My fix: I look at the days ahead and cook a big batch of grains all at once. Then when it’s dinnertime, I just scoop out what I need. (Plus, when I do one big batch, I only need to clean one pot!)

Divvy it up. At the beginning of the week, I get a big tub of plant-based yogurt and divvy it up into smaller containers, topping it with fresh fruit and nuts. Then, on a busy morning, I can grab my favorite go-to snack as I’m running out the door.

Make a plan (of sorts). Before I head to the store, I take a few minutes to get inspired and “plan” for the week ahead. (“Plan” is in quotes, because things rarely go as planned!)
Then, I know just what to shop for, and I eat better throughout the week. (Hint: Take a few minutes to “plan” your menu for the week!)

What are your time-saving tricks? I’d love to hear what makes you tick!

With light (and lightning speed),
Julia from:



by cintia milk

Yesterday me and my husband watched the new documentary  “What the health”. A great way for me personally to be reminded of Cowspiracy ages ago. From the same producers I get pumped for the fact that they kept on going, didn’t feel defeated and are still doing all they can to share the information with me and YOU. So a big THANK YOU!

“As a rule of thumb, weight loss is generally 75 percent diet and 25 percent exercise. An analysis of more than 700 weight loss studies found that people see the biggest short-term results when they eat smart.”

Below is a list of some VERY INTERESTING documentaries that might help you understand the lobby around food. By watching this documentaries you will have a pretty good idea of what entails to have a healthier diet. Just remember by the end of each documentary….you are not alone!


“What the health”  (2017)

“Food choices” (2016)

“Cowspiracy” (2014)

“That sugar film” (2014)- A MUST ! We actually did a 1 month sugar detox! WOW is all I can say! 

“GMO OMG” (2013)

“Food, inc.” (2008) 

If you do watch all those documentaries, don’t get depressed haha Here’s a prospectuous future that you actually DO and BE part of it:

“Inhabit: A permaculture perspective” (2015)

If you have other documentaries that follow the same rationale, feel free to comment bellow! Knowledge is never enough!

Have fun! and SMILE haha

ps:I love seeing people putting their skills into action! and even making a youtube video can be your skillful action!  I have students usually asking and complaining why they have to learn so many subjects or specific drawing/writing computer skills… How’s that gonna be useful for their future if :”I want to be an football player” or “I know I will be a Fireman” “So I don’t need that”…. Well kiddos, teens, adults- whatever skill you learn, EMBRACE IT , and BE  U S E F U L L  ! ! !  TAKE ACTION !


Why there isn’t a “best diet.”

Think about this: In the last 10 years alone, my team and I have coached over 45,000 clients in 100 different countries through our coaching research program.

Text by:

 You can imagine the diversity of the people who come to us.

  • Body type: Some clients come to us tall and thin. Others come short and stocky.
  • Dietary preferences & exclusions: Some clients come to us eating lots of meat every day. Others come eating no meat at all.
  • Budget: Some clients come to us with an incredibly low budget. Others come with an unlimited budget.
  • Relationship to food: Some people are emotional eaters who tend to overeat when they’re stressed or alone. Others tend to undereat when they’re stressed.
  • Organic / conventional: Some clients come to us eating only boxed and packaged foods. Others come eating only natural, organic, whole foods.
  • Nutrition knowledge: Some clients come to us as devout followers of a certain dietary practice. Others come with very little nutrition knowledge whatsoever.
  • Time: Some clients come to us with lots of free time for a health and fitness project. Others come with very little time to devote to health and fitness.

You get the picture.

And here’s the important part, one that many “diet experts” seem to miss completely:

There’s simply no way to help all those people eat better and get healthier if you’re militant about a single diet or nutrition paradigm.

I mean, can you imagine hearing something like this:

“I know you have a super-low budget for food. But if you sell your vehicle, or maybe one of your children, you’ll be able to afford the organic and free-range whole foods we recommend in our program. That’s the only way to get healthy and fit.”


“Carbs? You’re not alone. We all like ’em. But this program is all about cutting way back. Low carb is what works, period. So say goodbye to pasta. Potatoes too. And rice. And sugar …”

Or even…

“Sure, I understand the moral and ethical obligation you feel. But eating animal foods … that’s how we do it. You need the protein and the fat. And it’s how our ancestors ate. So suck it up, throw a steak on the grill, and let’s get this party started.”

While these responses are a little extreme, they’re not that far from what I hear every day in the gym or read on Facebook.

It’s a shame because the nutrition industry is confusing everyone.

And when people are confused…they end up getting frustrated and failing. Or worse, they do nothing and never change.

In that scenario, nobody wins…



A nutritional progression model rooted in science and real-world research. 

Do you skip breakfast?

A great video about the possible advantages or disadvantages of skipping breakfast.I personally say that everyone should have an awesome breakfast because I think that it’s a practice that most healthy life-style people do have for numerous reasons! And for you to start thinking about Intermediate fasting, it could possible be because:

  1. You’ve taken medical tests and know that doing it periodically it would improve your health
  2. You’ve researched tons and want to try it safely to see if works for you
  3. You’r overweight and you’r desperate to lose wait and think it’s a solution— STOP ! don’t even think about it! Get healthy habits first!!

Here’s a video that I’ve watched this morning about skipping breakfast:

I ABSOLUTELY LOVE BREAKFAST! I’m a type of person that chooses restaurants if they have ALL DAY BREAKFAST 😛

but i do think there’s some advantages … lol


  • There are several different ways to do intermittent fasting- Breakfast is an example
  • People who are underweight or have a history of eating disorders should not fast.
  • There is also some evidence that intermittent fasting may be harmful for some women.
  • People with certain medical conditions should not fast without consulting with a doctor first.
  • Kids and teenagers should NOT FAST


Not familiar with Intermediate Fasting? – here’s more information about ir?

All good? See ya next post!

Video by: Authority Nutrition

We love Eggs!! But which one?

Yes, Eggs are an amazing source of protein! But when you have it everyday, you start questioning which ones to pick up from the shelves…right?!

White and Brown Eggs in a Bowl

Here’s a very interesting article that explores one type of eggs and whether  one type of eggs is truly healthier or tastier ! Article from Authority Nutrition by   . Below are some parts summarized before you get to read the whole article:

Eggs Come in Many Colors

Chicken eggs can come in different colors! Chicken eggs can be brown, white, blue (and in China common to see the black!). However, many people don’t know what causes eggs to have different colors.

The answer is quite simple — The color of an egg is determined by the breed of the hen that lays it

The different eggshell colors come from pigments the hens produce. But while genetics is the main factor that determines egg color, other factors can have an influence too (4).

For example, as hens that lay brown eggs age, they tend to lay larger and lighter-colored eggs. The hen’s environment, diet and level of stress may also affect shell color, to some extent (4).

These factors can make the shade lighter or darker, but not necessarily change the color itself. The main factor determining color is still the breed.

Are Brown Eggs Healthier Than White Eggs?

Soft Boiled Egg and a Teaspoon

Truth is that all eggs are nutritionally very similar, regardless of size, grade or color (2, 6, 7).

Both brown and white eggs are healthy foods. A typical egg contains lots of vitamins, minerals and high-quality protein, all wrapped up into less than 80 calories (8).

However, scientists have compared eggs with brown shells to those with white shells to see if there is any difference. Several studies have found that shell color has no significant effect on egg quality and composition (9).

However, there are other factors that can affect the nutritional content of an egg.

The hen’s environment and the type of feed a hen eats can affect the nutrient content of egg! For example, eggs from hens that are allowed to roam in the sunshine contain 3–4 times the amount of vitamin D you’d find in eggs from a conventionally raised hen (10).

Hens fed a diet rich in omega-3 fatty acids produce eggs that contain much higher levels of omega-3 fatty acids than normal.

Does One Color Egg Taste Better?

Brown Eggs and White Eggs

There is no real difference between the taste of brown- and white-shelled eggs (13)… but factors such as type of feed, freshness and how an egg is cooked may affect the way it tastes.

The diet of a home-raised hen is not the same as that of a conventionally raised hen, which may also affect the flavor of the eggs.

Additionally, the longer the egg is stored, the more likely it is to develop an off flavor. Storing eggs at a stable, low temperature, like in the refrigerator, can help preserve their flavor for longer (13).

These reasons may be why some people believe that eggs from home-raised chickens taste better than those from conventionally raised chickens.

Backyard eggs don’t go through processing and shipping like conventional ones do, so they may end up on your plate more quickly than eggs bought from the store. Because they’re fresher, they may taste better.

 Why Are Brown Eggs More Expensive?

This fact has led many people to believe that brown eggs are healthier or higher-quality than white ones.

Today, brown-laying hens have nearly the same production costs as white-laying hens. Nevertheless, their eggs still tend to come with a higher price tag (2).

This may be because specialty eggs, such as free-range or organic, tend to be brown rather than white.

So what should you take into account when buying eggs?

All Natural

The term “natural” is not regulated in the US because natural cannot be defined (17).

Eggs labeled “naturally raised” or “all natural” are no different than any other egg.


USDA Organic Seal

Eggs that are certified as organic in the United States and European Union are from chickens given only organic and non-GMO feed. In addition, they have not been given antibiotics or hormones, though hormones are never permitted for laying hens (18).

The organic label means antibiotics may only be used when medically necessary. Otherwise, low doses of antibiotics are often given in feed and water, which can contribute to antibiotic resistance in bacteria.

Currently, there is no evidence that organic eggs are more nutritious than conventional eggs (19).


When the term “cage-free” is applied to eggs, it may be misleading.

While conventionally raised hens in the US are housed indoors in very small, individual cages, cage-free hens are housed in an open building or room (17).

However, the conditions for cage-free hens are often still very crowded, with no access to the outdoors.

Cage-free living may be slightly better for the hen. However, in terms of nutrition, cage-free eggs are probably no healthier than conventional eggs.


Retro Free Range Icon

The label “free-range” signifies eggs that come from hens housed with some form of continuous access to the outdoors (17).

This ideally provides a better quality of life for the hens.

It may also increase the nutritional quality of the eggs, since hens that are exposed to sunlight produce eggs with much higher vitamin D levels (10).

Omega-3 Enriched

Omega-3 enriched eggs come from hens fed a diet enriched with healthy omega-3 fats. Therefore, the omega-3 content of the egg is much higher than normal.

Backyard and Local

Eggs that come from backyard flocks or those bought directly from small, local farmers are likely to be the freshest and usually come from hens that live in more natural environments with plenty of access to sunshine.

The diets of backyard hens may be different from conventionally raised hens and this may affect the nutrition content of the eggs, as well.

However, backyard flocks are not subjected to the same hygiene regulations as commercial flocks, so be sure to buy local or backyard eggs only from sources that you know follow good care and hygiene practices.

The Bottom Line

Eggs come in many colors, depending on chicken breed. However, there is no nutritional difference between brown and white eggs. In the end, the only real difference is shell color and maybe price. Nevertheless, other factors do affect the flavor and nutrition of eggs, including the hen’s diet and housing conditions.

So the next time you reach for a carton of eggs, make sure you’re taking these other factors into account. Shell color won’t tell you the whole story.

Macrobiotic diet? Another type of Diet?!


Marina is an international artist, sculptress and art teacher. Since 2008 she has been professionally involved in artistic projects within different backgrounds such as land art, garden design, art therapy and community art in different regions of the world.

Starting today she will be posting periodically about her new journey following an Macrobiotic diet. The first time I (Cintia Milk) heard that, I was like: MACRO WHAT? But as I started reading, and analyzing how she would prepare her food, I thought it would be great to share this with the rest of you! Macau might have people following this that we don’t even know! So! Get your mind open, don’t take it as YOU MUST DO IT, and reflect upon it! – (I personally don’t think is suitable for me, but I did apply some little things already hehe)

My eating habits changed when I become aware that allergies and other health issues are intrinsically connected to what we eat. That said, sooner or later I would come across macrobiotics. It has been a few months that I have started to introduce some macrobiotic staples in my pantry. I’m still a beginner, but so far so good! I’m happy to share my learning about this new world with ManaVida, and I look forward to hearing from you and especially from macrobiotic folks in Macau / Hong Kong!

The word macrobiotics derives from the Greek words macro and bios which mean great and life. It was first used in 1796 by the German doctor Christoph von Hufeland in his book Macrobiotics: The Art of Prolonging Human Life. Based on this book and the ideas of doctor Sagen Ishizuk, George Ohsawa formulated the principles of macrobiotics as it is known today:

  1. Foods are the foundation of health and happiness.
  2. Potassium and sodium are both antagonistic and complimentary elements in food and determine its “yin/yang” quality.
  3. Grain is the natural staple food of man.
  4. Food should be unrefined, whole and natural.
  5. Food should be grown locally and eaten in season.

Ohsawa and later Michio Kushi related traditional Oriental medicine with macrobiotic food and explained the different types of energy different food have and how it affects us. By now, you are probably asking which food do macrobiotic folks eat then? Whole grains, beans (such as adzuki, chickpeas, tofu and tempeh), local and seasonal organic vegetables (such as carrot, turnip, collard greens and pumpkin), soups, sea vegetables (wakame, kombu, nori, etc.), mild desserts sweetened mainly with rice syrup, some fruit, some fish, natural fermented pickles, a few condiments, nuts, seeds, non-aromatic teas, miso and other fermented foods as well.

What are living foods? and What influences the energy of food? will be our next topics. Stay tuned!


Mana what ?

2.pngHi Everyone! Welcome do MANA VIDA! If you haven’t done so, surf around the website to understand a little bit more about this new movement and what does it mean 🙂
Let me just quickly tell you something you should already know: YOU ARE A SUPERNATURAL BEING! YOU ARE THE MANA! You have the power to help the community around you by just getting up ur bed\seat\floor or drop your exhausting job for 1 hour and join the party!

We need you! People need you! At the moment our first goal is to give each kid\teenager from the Cradle of Hope and Fountain of Hope  a pair of Running Shoes to start making them realize how important is to stay active and healthy!

How can you donate? You can join our Body Sweat (120$mop) or Me&You session (200$mop)- part of the proceedings goes to the charity cause. Or you can simply email us requesting Bank details for direct donation.

In the mean time, get involved with our  free group activities, add your name to the contact list and follow our future blog posts!

We will be talking about different types of diets, exercises, where you can find specific healthy food\restaurants in Macau, personal motivational stories, YOU NAME IT! Let us know if you want to be part of the Blog team!! we need help!

Thank you everyone! Have a blessing week!