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Vitality Foods  - August 2016 - Santa Fe

How to Eat Well and Live Well

By Valeria Alarcón


As you can imagine eating well and living well go hand-in-hand. We’ve often heard “You are what you eat!” Well, that’s definitely one factor but I would like to add, “You are what you eat, how you think and how you feel.” Through my years of working with people on how to live healthier I have found the initial motivator is to learn how to eat healthier. And yes, eating healthier will definitely have a positive effect on your overall health by improving energy levels, nutrient absorption, sleep, a clear and focused mind, and an overall sense vitality. However, there is a fourth contributing factor to eating healthier and that is the impact it has on the environment, especially when you choose locally grown organic and non-GMO foods.


During my healing through cancer journey I found that one of the contributing adverse effects on my health was the consumption of the S.A.D diet (Standard American Diet) during my childhood after moving from pristine Ecuador to inner city Boston. Much later I realized that food can either kill you or heal you, and in the same the types of foods we choose can perpetuate toxicity in our bodies and in the environment, compromising our health and that of our Eco-systems. On the contrary, consuming organic and non-GMO foods not only supports our health and vitality but also supports the health and integrity of our Eco-systems. Now, here is the fifth contributing factor to eating well and that is the purchase of locally grown organic foods which also has an impact on the economy. By purchasing locally grown organic foods you are supporting your local farmers and your local economy. The beauty of eating well and eating local is that everyone wins! Your health benefits from the nutrient packed carefully grown foods, free of chemicals and toxins, our environment benefits as we ensure its healthy integrity, our local farmers thrive within a local economy supported by a community of healthy eaters. Comprehensive approach to health goes beyond body, mind and spirit; it is inclusive of community health and Nature’s conservation. So, I invite you to visit your local Farmer’s Market and enjoy the bounty of the locally grown produce and prepared foods! Here’s a delicious and nutritious Farmer’s Market inspired recipe:


Roasted Beet Salad and Garlic Goat Cheese


3 beets, cut into bite size pieces, roasted in olive oil, salt and pepper

(Bake at 350 degrees for 45 minutes)

5 handfuls of mixed greens

1 onion, finely sliced

1 cup of roasted pinon nuts

.5 tbs of organic brown sugar

1 tbs of grass-fed cow’s butter

1 tbs of garlic goat cheese

1 tbs of cold-pressed olive oil

1 tsp of black fig balsamic vinaigrette



  1. Place roasted beets in the refrigerator for 15 minutes

  2. In a frying pan, on medium high heat, add the butter and sliced onions, sauté for five minutes until slightly browned

  3. Add brown sugar to onions, a little more butter, cover and simmer on low heat for 10 minutes, set aside to cool off

  4. In a salad bowl, add olive oil and balsamic vinaigrette, add a little salt and pepper, mix well

  5. Add the beets to the salad dressing, then add the mixed greens, mix well

  6. Top salad with caramelized onions, roasted pinon nuts and garlic goat cheese

  7. Serve as a side salad or main course on a hot summer evening. Buen Provecho! Enjoy!

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Valeria Alarcón is a Holistic Health Coach and Advocate AADP, whose mission is to inspire, educate, and empower individuals who are committed to reclaiming life and vitality through health and wellness. 


As a cancer survivor Val knows what it takes to reclaim life and vitality, and she is delighted to be of support to her community. For more information visit



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