Mediterranean Quinoa Salad

Here is an excellent Quinoa recipe! I absolutely love it and it’s super healthy.

A protein packed salad with Mediterranean flavors – quinoa, cucumbers, tomatoes, kalamata olives, red onion, extra virgin olive oil, fresh lemon and a little feta cheese combined makes a healthy salad with fresh  ingredients.


  • 1 cup uncooked quinoa
  • 2 cups waterimages-2
  • 1/4 cup red onion, diced
  • 1/2 – 3/4 lemon, squeezed
  • 1/4 cup (about 10) kalamata olives, pitted and sliced
  • 2 tbsp extra virgin olive oil
  • 2 cups cucumber, peeled and diced (from 1 English)
  • 1 cup cherry tomatoes, quartered
  • 1/3 cup crumbled feta
  • salt and fresh pepper, to taste
  • you can also add some spinach (optional)


Rinse quinoa for about 2 minutes, using your hands to make sure all the saponins are removed.

Fill a medium pot with water, add quinoa and salt to taste and bring to a boil. When the water boils, reduce heat to low and cover; simmer covered 15 minutes. Removefrom heat and keep covered an additional 5 minutes without lifting the lid; then fluff with a fork and set aside in a large mixing bowl to cool.

While the quinoa cools, dice all the vegetables. Add the red onion, olives, cucumber, tomatoes to the cooled quinoa, and squeeze 1/2 lemon over it.

Drizzle the olive oil over the quinoa, then add feta, salt and pepper to taste and toss well. Taste for salt and adjust as needed, add more lemon juice if needed.

Makes over 6 1/4 cups.

Cabbage Soup 7 Day Diet Plan

Ok here it is, the 7 day plan to lose that extra budge! The steps are pretty standard but I like to switch them up   a bit according to my own taste.

Day One:

Fruit: Eat all of the fruit you want (except bananas). Eat only your soup and the fruit for the first day. For drinks- unsweetened teas, cranberry juice and water. I usually stick to regular coffee with a tiny splash of milk–no sugar of course.

Day Two:

Vegetables: Eat until you are stuffed will all fresh, raw or cooked vegetables of your choice. Try to eat leafy green vegetables and stay away from dry beans, peas and corn. Eat all the vegetables you want along with your soup. At dinner, reward yourself with a big baked potato with butter. Do not eat fruit today. I usually don’t eat the baked potato as I am not a fan. I do saute a lot of broccoli and carrots in a sweet low fat sauce.

Day Three:

Mix Days One and Two: Eat all the soup, fruits and vegetables you want. No Baked Potato. 

Day Four:

Bananas and Skim Milk: Eat as many as eight bananas and drink as many glasses of skim milk as you would like on this day, along with your soup. This day is supposed to lessen your desire for sweets. On this day I usually make a peanut butter banana smoothie. The idea of eating milk and bananas the whole day grosses me out so I try to make it fun by making a smoothie out of it. The cheating part is using peanut butter, however I use organic peanut butter that is healthy fat it’s also sweet and very filling for day 4 of the diet.

In the Peanut Butter Banana Smoothie I put:

Half or a full Banana

1 tablespoon of organic peanut butter

1 cup  or half a cup of soy milk or skim milk (its your choice depending whether you want the smoothie to be thicker or not)

Half a cup of ice

1 teaspoon of organic flax seeds

Put it all in a blender until it is one smooth drink! I usually have 2 of these this day plus the soup, I find it really satisfying.

Day Five:

Beef And Tomatoes: Ten to twenty ounces of beef and up to six fresh tomatoes. Drink at least 6 to 8 glasses of water this day to wash the uric acid from your body. Eat your soup at least once this day. You may eat broiled or baked chicken instead of beef (but absolutely no skin-on chicken). If you prefer, you can substitute broiled fish for beef on one of the beef days (but not both).

On this day I don’t eat any meat since I am a vegetarian. So instead I eat a veggie burger (with no bun or toppings), there are ones that are low in calories and full of protein (1 for 150- 170 calories). I also eat it with a side of tomatoes, along with the cabbage soup.

Day Six:

Beef and Vegetables: Eat to your heart’s content of beef and vegetables this day. You can even have 2 or 3 steaks if you like, with leafy green vegetables. No Baked Potato. Eat your soup at least once.

On this day I eat grilled shrimp with garlic on a spinach salad with balsamic dressing and with tomatoes and cucumbers. This is my substitution instead of meat. I also eat one bowl of the soup.

Day Seven:

Brown rice, unsweetened fruit juices and vegetables: Again stuff, stuff, stuff yourself. Be sure to eat your soup at least once this day.

I substitute quinoa instead of brown rice as it’s a healthier choice and I eat it with my soup!

By the end of this 7 day diet you should lose about 7-10 pounds, it’s worked for me and many other people I know. Some of it is “water” weight but a lot of it is actual fat you melt off your body. However, be cautious of the fact that if you do not keep a healthy lifestyle after the diet you will put the weight back on. I think of this diet as a kick start to eating healthy and keeping the weight off, obviously you cannot eat like this forever. But it gives you a lot of motivation doing this diet after you see results and want to maintain them.

Goodluck! I would love some feedback on whether or not you tried the diet and how you found it!Sexy-Girl-On-The-Beach-1920X1440-Sexy-Wallpaper

Cabbage Soup Diet Recipe

As I promised here is the cabbage soup diet recipe. You can find the recipe anywhere on the internet but I do substitute different things for my own taste buds and comfort! Some of the cabbage soup recipes online are really bland so feel free to play around with it and tailor it to your liking. But remember to stay away from anything high in calories or in fat as you don’t want to jeopordize your diet with a poor choice of ingredient.

What you need:

  •  Large green onions (also called “spring” onions) I substitute garlic for onions, as I don’t like onions
  • 2 green peppers (or red, your choice)
  • 1 or 2 cans of tomatoes (diced or whole)
  • 3 carrots
  • 1 container (10 oz. or so) mushrooms (optional)
  • 1 bunch of celery
  • Half a head of cabbage
  • 1 package spice only soup mix (In the US, Liptons is a good choice) this is also optional although it does give your soup a better taste and it can be healthy if you find one low in sodium and low in calories
  • 1 or 2 cubes of bouillon (optional)
  • 1 48oz can Low Sodium V8 juice (optional) I use 12 cups of water instead as I don’t like V8 juice
  • Season to taste with pepper, parsley, curry, garlic, etc. (Little to NO SALT!)


Slice green onions or garlic (as much as you feel necessary), put in a pot on medium heat and start to sauté with cooking spray, I use pam (extra virgin olive oil). Do this until the onions are whiter/clearer in color (about 4-6 minutes) and if your choosing garlic wait until they start to sizzle and turn darker.

Cut green pepper stem end off, then cut pepper in half to take out the seeds and membrane. Cut the green pepper into bite size pieces and add to pot or red pepper your choice.

Take the outer leafs layers off the cabbage, cut into bite size pieces, add to pot.

Clean carrots, mushrooms, and celery, cut into bite size pieces and toss them in. Add tomatoes now, too.

If you would like a spicy soup, add a small amount of curry or cayenne pepper now.

For seasonings, you can use a spice soup packet of your choice (no noodles!).  You can add any spices you like instead (make sure not to add much salt, if any at all).

Use about 12 cups of water (or 8 cups and the 48 oz of Low Sodium V8 juice), cover and put heat on low. Let soup simmer for a long time – about 2 hours or until vegetables are tender.


My next post will be on how the diet works and it’s seven day plan to loosing weight!IMG_8075imagesimagesCA4TJSM7

Bikini Bod…Game On!


As summer is approaching every girl becomes nervous about ditching  our  puffy safe guard winter coats for teeny tiny bikinis. I am one of those girls!

Lately I have been feeling extremely lethargic and low on energy due to my lack of motivation to be health conscious. However, I can be honest and say that I do have my “healthy” days where I vow to myself to eat healthy. I also always substitute crappy food for healthier choices. I always stick to skim milk, I never add sugar or aspartame to my coffee, I rarely eat white-based carbs (bread, pasta) and if I do I always take the whole wheat  or gluten free option. I used to be a health nut, but lately I am just too tired and too busy to care.

But I do start to care when I have to lie down on my bed to squeeze into my jeans! Did I mention I refuse to buy a new pair? Forget it…my only option is LOOSE THE EXTRA BUDGE!

As I sit and write this blog post I can only think to myself…oh please Diana…give it a day and you will be back in your bed eating chips after a long day. BUT, I promise to try my best to not make my health a chore, rather a priority. I always find that the healthier I eat and the more I exercise..the better I feel to carry out my day without feeling exhausted. So here are some of the tips I will follow to get myself back on track. (None of these tips are to an extreme, they can be easily accomplished) With a kinesiology background..I think I know what I am talking about, however these tips have worked for me personally.

1. Drink a lot of Water

I know ugh everyone says that, but its true. I hate juice and all sugary drinks, especially things like ice caps or highly caloric not worth it! Those calories go straight to your butt! Also its better to save the calories for a healthy balanced meal that will actually fill you up and replenish your body. So water it is! Another good thing about water is it helps you flush out a bunch of toxins! I notice that if you eat junk for a few days..your body is only going to crave it the next day and the day after. If you start eating healthy and drink lots of water it will help you kick the habit by flushing out the toxins you have built in your body that are dangerously triggering you to want more!

2. Stop eating after 6:30 pm/ Eat dinner earlier

Don’t eat late at night. It’s a no brainer. There is no point in eating a few hours before you go to bed. This way you can look forward to a healthy breakfast in the morning.

3. Do minimum of 30 mins cardio/ 5 days a week

Just move your butt. It’s a given. You can take 30 minutes out of your day..come on. We all do it to get our nails done or meet a girlfriend for a coffee or drink. Don’t you think having a fit body overrides a cute manicure that chips in like 2 days? Yeah..I think so! I usually stick to the elliptical for 30 to 40 minutes..its a great way to burn off anywhere from 200-400 calories and it really shows you how hard you have to work your body to burn off a meal (especially a high calorie “bad for you kind of meal”)

4. Stay away from bread, pasta, etc

Even if its “whole wheat” or “gluten free” still feel like shit after you eat it. There is no point and there are many other healthy food options you can eat that are nourishing. The truth may seem as though these pastas fill you up…but all they do is starve your body’s cells from what it actually needs…NUTRIENTS!

5. Eat your veggies and fruits

Do I really need to explain why?

6. Cabbage Soup

And I don’t mean just the cabbage soup diet, although those are great if you are trying to lose some weight quickly for an event or to kick start a more steady/moderate diet. Regardless, its always great to  incorporate a healthy soup into your diet that can flush toxins in your body just like water. Cabbage soup is a really low calorie soup with hardly any fat in it. Plus all the veggies in it are great for your metabolism.

7. Eat eggs! (Egg whites + one whole egg)

Eggs are a great source of protein, especially if you are a vegetarian such as myself (not vegan). However, whole eggs can be high in cholesterol and calories if you eat a lot of them. My go to trick with eggs is to only eat egg whites (egg without yolk) and add maybe one whole egg rather than 2 or three. Egg white omelettes with spinach are my favourite! Spinach also helps burn fat. It’s a great breakfast option, or if you are anything like me, you can eat it for dinner with a side of veggies.


It looks like tiny pasta or even like couscous. But its not, its super healthy and provides all nine essential amino acids. It also contains twice the fiber of other grains which helps with digestion and that feeling of being full and contained. It also adds great substance to your food much like rice but is a much better and healthier option. The best thing about quinoa is it has twice the calcium as whole wheat! Plus it tastes amazing! So yourself a favour and substitute quinoa instead of rice or pasta. There are several recipes I will share in my next few posts that have quinoa.

9. Ditch the alcohol

Most alcoholic beverages are high in calories and they also make you crave junk food, especially if you have a hangover. Just stay away from binge drinking and you will be fine! One glass of red wine is okay..but try not to push it!

10. Be smart

Make a bigger effort at checking labels, looking at the amount of sugar, fat, calories. Making healthier choices. Avocado as a spread instead of mayo, raw almonds instead of chips, homemade hummus instead of salsa. The little things count!

In the next week I will be trying these various tips and will also be making my cabbage soup as a detox method and from then on will stick to a healthy lifestyle for the summer.

I hope to post some of these recipes sometime soon!

xoxo DB

Diana ‘s Health & Fitness Tips

Here are some of the things I do to keep my body in shape. Lately I haven’t been following all these tricks but I am going to get back into the swing of it. I noticed that the more I eat crappy food the worse I feel. I tend to be low on energy and lazy. So really these tips I’m providing is something that I have done and for me it works and helps me live an energetic lifestyle. With a kinesiology background I believe I know what I am talking about;)

1. Burn more calories than you eat

This is something I recommend if you are trying to loose weight. If you are just trying to maintain your weight than I would burn about half of what you eat or less. You will notice that every time you eat that crappy food, its a pain in the butt to go work it off. So think before you eat that pizza!

2. Run Run RUN!!!!

Honestly, this is one of the best things you can do to burn fat and stay in shape. Running helps your overall body look fabulous, it gives you a wide-rang workout. So whether its running outside, or on the treadmill and elliptical …DO IT. I typically would run for about 6o minutes a day at least 5 days a week. That is hard to do…so try running for at least 40 minutes a day. Or break it 30 min in the morning and 30 min at night.

3. Cardiovascular exercise

This goes in hand with running. Dieting often decreases metabolism, so the trick is to counteract that decrease by exercising and raising your metabolism.

4. Eat in moderation

Thats right….don’t eat like the world is about to end and you have to consume everything in sight. Eat slowly and small portions and you will notice how full you can actually get. Eat enough so you are content but don’t stuff yourself and get full to the point where you want to go to bed!

5. Stay away from fried food and junk food

Seriously, it makes you fat instantly. The second I eat fried calamari or anything fried for that matter, my stomach suddenly makes me look 5 months pregnant. A quick way to look and feel better, is to cut out the really crappy food. Don’t eat those chocolate bars, chips or any of that!! Not worth it! You feel gross after…yuck!

6. Eat Green..don’t miss out on Veggies

If it’s green….eat it. You can eat as much of it as you want, it’s super good for you. I usually stick to tons of spinach and broccoli. I also love carrots, if you are super hungry and are in the midst of making something, carrots are amazing to snack on.

7. Eat high fibre food

High fibre food keeps you full for a longer period of time. I get my fibre from oats, grains, oatmeal, apples….all sorts of things.

8. Bulk up on protein

I am a vegetarian so I don’t bulk up on meat. BUT I do eat lots of beans… lentil soup so good and filling. I also incorporate tuna a lot into my eating ritual. Almonds are really great too. If you eat meat….don’t eat any meat when your out..lots of fat and grossness..yuck, cook it at home and stick to a lean chicken breast.

9. Stay away from cheese

You heard me. I know its so delicious but don’t eat it. It’s so high in calories and the smallest bite becomes addictive and it goes straight to your hips and bum.

10. Eat a minimum of carbs

I am not a carb hater. BUT if you are going to eat bread at least eat whole wheat or multigrain. And don’t eat carbs more than twice a day. SO if you have bread for breakfast or lunch..don’t eat pasta for dinner! Try to avoid carbs…there are lots of other tasty things you can eat. When I think of bread I think of cardboard. Its boring…and doesnt look that yummy.

Hope that helps, if you have any questions feel free to email me at

I will be posting more on diet/health and fitness…stay tuned:)

Victoria’s Secret Fashion Show ’12

The Angels are getting ready for the VS fashion show 2012. Every year I get super excited to watch it. I am posting this as my inspiration to get super fit before I leave to Jamaica this December for Holiday. I will be in a bikini all week and I want to feel good about myself! Victoria Secret models post tons of videos of their workouts to train before the fashion show, they are amazing!

Stay tuned as I will be posting my diet, health and workout tips!

Here is one of my favourite’s featuring Victoria Secret Model Adriana Lima