Welcome to On The Training Table!

The compelling force behind developing a “Training Table Lifestyle” or best practices for healthy habits, is directly connected to my family’s Cancer Story. Out of the four women in my immediate family, I was the only one who made it to 50; an experience that would shape my health and wellness journey and spur my passion to help others to do the same.

Recipes: Egg- Quinoa Scramble , Fried Egg and Spinach/ Eggs and their Bioactive Compounds

  Eggs, are they good for you or bad for you? Based on reading scholastic publications (shared in this entry), not to mention following my own bloodwork charts (by Dr . Moi!) , I land firmly in the camp of: eggs are a beautiful and surprisingly wonderous food. The fried egg, one of my favorite quick protein fixes  I incorporate eggs into my Training Table menu. This would be assuming one does not have allergenic responses to eggs, which of course would be grounds for skipping today’s blog entry. Eggs have been and perhaps continue to remain a controversial topic, so checking in with your doctor on how eggs might affect your particular set of health conditions is wise, and of course, if you opt for a diet that excludes eggs, the recipes may not interest you, nonetheless, the information is fascinating. Research points to eggs containing bioactive compounds that correlate to disease prevention and suggests that there is little, if eaten at a moderate amount, correspondence to eggs im

RECIPE for Lentil Quinoa Vegetable Soup Recipe

  It’s no secret that when we cook for others, sharing and preparing food brings joy to those eating and perhaps even more happiness to the cook. Reflecting this positive influence on cooking as a wellness therapy, is a an increasingly popular trend in self-care called Cullinary Arts Therapy  which is all the more popular and meaningful for many since the pandemic has driven many newcomers into the kitchen. The role of nutritious food is all the more meaningful now. Studies indicate that helping and nurturing others, boosts our own wellbeing. In my personal experience if I make something delicious like a cake, that makes me feel good, but if it’s something particularly health- inducing, such as soup, I’m exponentially more satisfied and excited in offering the food. I feel a particular sense of bonding when I prepare a good soup. I feel connected to my Chilean and Andean roots that centers on a hearty meal in a pot   cazueala (Chilean word meaning pot and also   soup itself ) and I

THE GIFT OF MOVEMENT; nature's feel-good genetic blueprint

THE GIFT OF MOVEMENT: it’s in our genetic blueprint  It is vital to message ourselves daily on the importance of movement. Physical activity empowers as much as any pharmaceutical agent. Whether you pump iron, walk your dog around the block, climb a flight of stairs, move in a wheelchair, all movement improves happiness and wellness. With movement, the body utilizes natural body mechanisms: increased circulation of cardiovascular system, strengthening of muscles, stimulation of the lymph nodes. The result of movement is the reward of calmness: the delicious experience of a state of relaxation and a flooding of feel-good, endorphins.  Muscles contract with movements as they pump vital fluids throughout our body resulting in an improved immune system essential to withstand the many marauding invaders out there who threaten our health i.e. viruses, cancer, heart diseases. When we release endorphins, we induce natural morphine feelings that inhibit pain through hormone release and ne

Buddha, Virgil, Aristotle and Mark Twain: intersection where health meets philosophy

For many, an inspirational quote can redirect our internal dialogues we hold within ourselves and advance us forward on the path of spiritual/physical wellness.


Navigating Mindful Change Via Yoga When we find ourselves at a new turn in our journey: death, divorce, marriage, birth, empty-nest, illness, new job, new boss, new city… give it a name, we discover that we must meet ourselves at a deeper level as we hit these pivotal moments. We likely feel a spectrum of feelings: discomfort, joy, stress, perhaps boredom, or pain, maybe fear, as we navigate the changes. Now at a personal life crossroad, I am rediscovering yoga as my threshold and vital mechanism in making the most of a new life cycle. striving for balance 

What's In Your Microbiome? 5 Steps to avoid diseases

What’s In Your Microbiome? It is almost too “far-out-there” for many to believe or consider that what goes on in your gut or flora connects directly to whether we might suffer a heart attack, catch a cold, or, succumb to diabetes; but current research bears this out. The correlations are far more complex than what was commonly known when I was a young adult.