No Guilt Ice Cream – Mango Berry Ice Cream Cups

August 1, 2021 by

With hundreds of varities available, the juicy Mango is a popular fruit enjoyed worldwide by millions daily. Boosting our health with a wealth of antioxidents and phytochemicals, Mangos fortify our bodies against diseases like cancer and leukemia and strengthen our hearts without adding unnessary cholesterol.

Often called the “king of fruits,” the virtues of these pulpy, fruits have been around for a long time. First cultivated in India thousands of years ago, this highly prized fruit was even said to be a favorite of the Master Buddha who found peace and solace by meditating among the orchards and groves.

Some Health Benefits that Mangos Offer –

Immunity Booster. One average sized Mango packs a punch when it comes to vitamin C. Vitmain C is an immunity booster and bolsters our health, helping us avoid colds and flu’s. One average Mango provides nearly two-thirds of our daily vitamin C requirements.

Regulates Cholesteral Levels. Because of their satiating quality and phytochemicals, Mangos help us control cholesterol levels and body fat, keeping heart-related diseases at bay.

Skin-friendly. Enjoyed in moderation, Mangos kick in a wealth of vitamin C and vitamin A, exfoliating and eliminating dead, lifeless pores – crucial for skin repair. According to health practitioner Shilpa Arora ND, “Mangoes are loaded with nutrients that work to heal and repair the skin.” Dense with fiber, they help cleanse the gut, eliminating the toxic stuff.

Helps with Weight Loss. All fruits and veggies that are high fiber help us to feel full which prevents over-eating other fattening snacks and Mangos are no different. The high fiber content in Mangos along with the phytochemicals offer natural fat busters.

Promotes Healthy Eyes. Rich in beta-carotene, Mangos boost the production of Vitamin A, a powerful antioxident that, among other things improves vision while helping to prevent macular-degeneration, an age-related vision loss.

Increases Body Alkalinity. Potassium increases our alkaline levels and Mangos offer our bodies plenty of this mineral. Potassium also helps us to maintain a healthy heart and prevents hypertension that could otherwise lead to cardiovascular issues.

Slows Aging. The collagen in Mangos helps to prevent those dreaded wrinkles that seem to appear out of no where as we age. To increase the anti-aging benefits, the pulp is often slathered directly on the face.

It’s time to put Mangos to the taste-test and choose which the ones favored by your taste buds. Your body will thank you for it!

Mango Berry Ice-Cream Cups

No Guilt Ice Cream - Mango Berry Ice Cream Cups
 
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Puply and delicious, Mangos offer a wealth of health benefits. This sumptuous fruit even take ice-cream to a new level helping us avoid the guilt normall associated with this all-time favorite dessert.
Author:
Recipe type: Dessert
Cuisine: All
Ingredients
Base
  • ¾ cup cashews
  • 1 tablespoon honey
  • 1 tablespoon desiccated coconut
  • Pinch of salt
  • Blend all ingredients together until well combined and mixture starts to stick together.
  • Press into 2 small individual cake moulds of your choice that have been lined with
  • plastic wrap.
  • Place in fridge.
Filling
  • ½ cup cashews
  • ½ cup any berries, frozen
  • ½ cup mango, chopped frozen
  • 3 tablespoons coconut oil, warmed until liquid
  • 1 tablespoon honey
  • 2 teaspoons vanilla essence
  • Pinch of salt
Instructions
Base
  1. Blend all ingredients together until well combined and mixture starts to stick together.
  2. Press into 2 small individual cake moulds of your choice that have been lined with plastic wrap. Place in fridge
Filling
  1. Blend all filling ingredients together then fill the shells with the ice cream and garnish with slices of mango. YUM!

 

 

Mangos offer our bodies such a weath of health benefits, isn’t it time to give them the attention they deserve?

For more delicious, nutritious desserts and treats – 

“Blended Bites” 

Inside  you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals please visit:

Carolyn Hansen Fitness

 

Filed Under: Awesome Recipes, Disease Prevention, Family Favorite Desserts, Ice Cream Desserts, Super-foods Tagged With: , , , , , ,

Nutrient Dense Desserts and Treats – Brownies with Avocado Frosting

July 26, 2021 by

Nutrient dense foods. What are they and why do we need them?

Nutrient dense profiling is the scientific way to rank or classify foods according to the nutrients they contain.

Getting enough nutrients into our bodies can be challenging at times, especially as we age. It’s important to get the best ROI and we do that by focusing on nutrient dense food choices.

These types of foods offer the biggest ROI – return on investment, supplying us with a wealth of rich vitmains, minerals and other nutrients that keep our bodies healthy without adding unnecessary calories. In other words, foods with high nutrient value rather than high calories are considered nutrient dense.

Nutrient dense foods are low in sugar, starches, sodium and bad fats, while offering an abundance of nutrients – vitamins and minerals (micronutrients), lean protein, fiber, complex carbohydrates and unsaturated healthy fats. They provide the biggest bang for our buck as opposed to nutrient poor choices that weigh us down with calories but leave our bodies craving nutrients.

When our diets are poor and our food choices fall into the high calorie range rather than the nutrient dense range (as an example – American diets tend to be high calorie but low in micro nutrients), we find ourselve hungry shortly after eating. “Why? When we have not met our bodies need for nutrients (supplying it with lots of dead-calories instead), it keeps sending the signal to eat because it is still hungry for the correct nutrients.

The end result is not a healthy one as these kinds of foods are usually loaded with added sugars, salt, and trans or saturated fats – none of the good stuff along with excessive calories. The only thing we may gain from eating these types of foods is weight and an open door to disease such as diabetes. Issues most are trying to avoid.

Can’t we just take a supplement to fill the nutrient gap in? While supplements have their place in our diets, getting our nutrients the natural way, via the foods we consume, is a much healthier and positive way to ensure our body absorbs them.

Foods that are naturally nutrient-rich include –

Veggies and fruits – low in fat but add important nutrients, color and flavor to our diet.

Fish and lean meats – choose low-fat, lean cuts of meat (high in protein but low in fat)

Dairy – Skim milk, low-fat milk, fat free or low-fat cheeses and plain yogurt (add your own healthy berries without all that sugary syrup kicking in unnecessary calories) are all good sources providing our bodies with calcium and vitamin D to keep our bones strong.

Legumes, nuts, seeds – Nature’s bounty, rich in protein while offering a high density of monounsaturated fats. Healthy fats are different in structure and essential to cell growth. They also offer important protection for our organs. Since these types of choices are also relatively high in calories via their healty fats, be sure and monitor your intake, but include them in your diet.

Whole grains – grains are either refined or whole. Whole grains have not been stripped of the bran and germ that refined grains are. They provide our bodies with much needed fiber and are a good source of energy. You may find refined grains beefed up with added vitamins, but the fiber is not replaced.

The good news is, nutrient dense foods are not limited to meals but can transform the otherwise “guilt-ridden” dessert and treat into something that is actually healthy for us. Creating healthy desserts and treat choices using nutrient dense ingredients is easier than you might think.

Normally caloric dense and nutrient poor, this recipe turns Brownies (a long-time family favorite) into a healthy choice!

BROWNIES with AVOCADO FROSTING

Brownies with Avocado Frosting
 
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Who doesn't love a rich chocolaty brownie? A long-time favorite with all ages, brownies can now be added to the "healthy dessert" list. Adding avocado and using the right healthy ingredients transforms calorie dense brownies into healthy-brownies -those that contribute to our health rather than detracting from it. Sure to become a family favorite!
Author:
Recipe type: Desserts and treats
Cuisine: All
Ingredients
Base
  • 1½ cups walnuts
  • 1 cup dates, soaked at least 30 minutes and drained
  • ⅓ cup cocoa or cacao powder
  • Place walnuts in food processor and process until broken down and crumbly.
  • Add dates and cocoa and process until well combined. Spread into a small dish or pan.
Frosting
  • 1 ripe avocado
  • ¼ cup honey
  • ½ cup coconut oil, warmed until liquid
  • ¼ cup cocoa or cacao powder
  • 2 teaspoons vanilla essence
Instructions
Base
  1. Add dates and cocoa and process until well combined. Spread into a small dish or pan.
Frosting
  1. Place all ingredients into the food processor and blend until smooth. Spread over
  2. the brownie layer. Place in fridge to firm up then cut into bars.

 

Enjoy more delicious raw dessert recipes like this one:

Blended Bites

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals please visit:

Carolyn Hansen Fitness

Filed Under: Awesome Recipes, Disease Prevention, Family Favorite Desserts, Super-foods Tagged With: , , ,

Savory to Sweet – Spinach Coconut Bars

July 21, 2021 by

It is common knowledge that veggies are savory in flavor while fruits are sweet. However, limiting these healthy additions to one category is doing them a huge disservice.

That sweets can go into savory dishes is no surprise to most people, but many have not yet expolored the vast possibilities that savory veggies bring to sweet desserts and treats.

The reality is, garden fresh veggies make sweet treats and desserts healthy additions to our menu’s.

There are quite a few veggies that easily shift/cross-over. Carrots are likely the most recognized since most of us have enjoyed this as the “star veggie” in Carrot Cake. Another favorite often found around the holidays, is Pumpkin Pie and Sweet Potatoe Pie, both being long-time holiday tradtions in households spanning the globe.

This post is going to focus on another veggie that brings desserts up a level, adding nutritional value to all recipes it graces.

Savory to Sweet –

That veggie is Spinach. Spinach has been a star and used for many generations in savory dishes. But its time to expand the nutritional reach of this super veggie and the best way to do that is to use it to pump nutrition into our desserts and treats.

For those that have never tried to use this dark green healthy veggie in sweet dishes, this is definitely a “sweet surprise.”

With a bit of imagination and the addition of a few other healthy ingredients, spinach becomes the star player gracing sweet dishes as well as savory ones. Adding a boost of healthy nutritients spinach transforms our otherwise not so healthy sweet treats or desserts desserts that are actually good for us! And, the best part of all? The guilt associated with eating sweet desserts and treats is eliminated and replaced with joyful eating!

“Spinach Coconut Bars”

Spinach Coconut Bars
 
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Spinach adds a serious boost of nutrition to all dishes it graces and should not be limited to starring in savory dishes alone. This super veggie brings a boost of nutrition to sweet recipes as well such as Spinach Coconut Bars. These will soon become a family favorite. Super easy to make - delicious and nutritious!
Author:
Recipe type: Desserts and Treats
Cuisine: All
Ingredients
BASE
  • 2 cups desiccated coconut
  • 1 ripe avocado
  • ¼ cup coconut oil, warmed until liquid
  • 1-2 cups spinach leaves
TOPPING
  • ½ cup coconut oil
  • 2 tablespoons honey
  • ¼ cup cocoa powder
  • 1 teaspoon vanilla essence
Instructions
BASE
  1. Place all ingredients into food processor and process until mixture is smooth and creamy.
  2. Spoon into a small dish or pan and place in freezer while you make the topping.
TOPPING
  1. In small saucepan, gently melt coconut oil and honey over low heat. Remove from
  2. heat and stir in remaining ingredients. Pour over chilled bottom layer and return
  3. to the freezer for about 15 minutes, or until the chocolate layer is hardened. Cut
  4. into bars

Isn’t it time to begin introducing these too long ignored nutrient-dense super-star ingredients into all your dishes…including your desserts?

For more delicious, nutritious desserts and treats – 

“Blended Bites” 

Inside  you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals please visit:

Carolyn Hansen Fitness

Filed Under: Awesome Recipes, Family Favorite Desserts, Super-foods Tagged With: , , , , , , ,

Carrot Cake Ice-Cream – Delicious and Nutritious!

July 19, 2021 by

Dessert – a sweet course such as pastry, fruit or ice-cream enjoyed at the end of a meal or as the last course of a meal.

A recent study from Dataessential that included over 2,000 participants revealed the latest trends in desserts.

Not surprisingly, ice-cream came in as the top of the list/favored dessert with nearly 90% listing it as number 1. Chocolate Chip Cookies came in second at 86%, while other frozen type treats/desserts such as Ice-cream Sandwichs and Cakes as well as Soft Serve Ice-cream all fared high on the scale of “most popular dessert.” Ice-cream products with added sauces/toppings were also a highly rated consumer preference.

It’s a shame then, that so many harmful and processed ingredients continue to be used in nearly all commercially purchased snacks and treats including  ice-cream, scaring off every health and weight-conscious person.

There are quite a list of other unsavory ingredients littering many of today’s most famous grocery store ice creams. Here are just some of them: Mono and diglicerides, disodium phosphate, benzyl acetate, mono stearate, propylene glycol, sodium benzoate, polysorbate 80, potassium sorbate, modified corn starch and soy lecithin. Yuck!

Does this mean we can no longer enjoy this favored family treat/dessert? Is it’s myriad of flavors, textures and toppings doomed because too many ingredients that go into making this favorite dessert (take for instance, white sugar and the list above) are now known to be “unhealthy?”

Healthy ice-cream –

The good news is, all snacks, treats and desserts can be adjusted and made with healthy ingredients and that includes ice-cream.

Healthy Ice-Creams are sugar and dairy free, plant based, Ketogenic and delicious!

If you are ready to put yummy snacks back into your life, without compromising any health and body weight-goals, here’s a delicious ice-cream recipe to get you started – one that anyone can eat, enjoy and feel good about. No guilt here as the ingredients are actually healthy for the body!

All lovers of carrot cake can now expand their horizens to include ice-cream!

Carrot Cake Ice-Cream

Carrot Cake Ice-Cream - Delicious and Nutritious!
 
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If you love Carrot Cake, this one's for you! One of many plant based ice-cream recipes that the whole family will love and Mom can feel good about serving! A delightful dessert that actually nourishes the body!
Author:
Recipe type: Dessert/Treat
Cuisine: All
Ingredients
  • 1 banana, chopped frozen
  • 1 can full fat coconut milk or cream
  • 1 large or 2 small carrots, roughly chopped
  • 6-7 dates, soaked 30 minutes and drained
  • 1 teaspoon vanilla essence
  • ½ teaspoon cinnamon
  • 4 teaspoons ground ginger, optional
  • ¼ cup nuts, chopped
Instructions
  1. Place all ingredients except nuts in a food processor or high speed blender and process until smooth.
  2. Stir in chopped nuts.
  3. Pour into 2 freezer safe bowls and place in the freezer for a total of 1-2 hours, removing
  4. every 30 minutes to stir.
  5. When it gets to a soft serve consistency, you are ready to eat!
  6. Garnish with shredded coconut or chopped nuts.
  7. ENJOY!

 

More healthy and delicious raw dessert, ice-cream and treat recipes like this one can be found here:

Blended Bites

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals please visit:

Carolyn Hansen Fitness

Filed Under: Awesome Recipes, Family Favorite Desserts, Ice Cream Desserts Tagged With: , , , , , ,

Epic Healthy Desserts That Are Actually Good for You – Raw Salted Caramel Slice

July 18, 2021 by

Raw Salted Caramel SliceThe raw and living food trend is growing in popularity around the world. Not just for celebrities any more, raw and living food diets are beneficial in supporting good physical and mental health, heightened energy levels and a slim and attractive body.

What are living foods?

Raw and living foods include all types of unprocessed, uncooked and raw or dried fruit, vegetables nuts, seeds, coconut products, legumes, and grains.  

It is believed that certain enzymes are present in the raw and uncooked foods that help in the digestion process, and that cooking or high heat destroys these enzymes and may also lead to the formation of certain toxic substances in the food.

There are many sweet dish options that we can enjoy uncooked.

No-bake desserts and delicious ice cream (often called raw) are made from unprocessed nuts, fruit, seeds, coconut products and even vegetables. Natural sweeteners like dried fruit, dates, honey or maple syrup are used. No refined or artificial sweeteners here!

While they aren’t pegged to any specific diet, many raw recipes overlap with Paleo, Ketogenic, vegan or gluten-free.  Because these raw desserts do not undergo intense heat, they can be full of healthy nutrients, enzymes and vitamins.

Adding some uncooked (raw) food items into your diet is a fast growing food trend that goes hand in hand with the clean eating movement. It advocates that only whole and unprocessed foods are good for you and provide the most nutrients over foods cooked at high heats and loaded with artificial flavours, colours, man-made oils and fats along with all manner of chemical preservatives.

In addition to being incredibly tasty, raw (no-bake or cook) desserts that include ice cream can also be some of the healthiest and most planet-friendly options.

Reasons why we love raw desserts:

We love raw desserts as they are great for the warmth of spring or summer, and also for energy conservation, you can avoid cranking up the oven to 350 degrees when making a raw dessert.

 

Here’s a recipe your whole family will love…♥

Raw Salted Caramel Slice

Raw Salted Caramel Slice
 
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A Raw Salted Caramel Slice - a no-bake, paleo, vegan, gluten-free and refined sugar-free recipe that tastes rich and decadent! These slices are made with an almond flour cookie base, date caramel center and a homemade chocolate topping. Yummo! Made with healthy unprocessed nutrient-dense ingredients and require no baking they taste like the real deal. There is something about the combination of sweet and salty that just makes your tastebuds dance.
Author:
Recipe type: Dessert
Ingredients
BASE
  • 1 cup almond flour or blanched almonds
  • ½ cup unsweetened shredded coconut
  • ¼ cup refined coconut oil
  • 6 dates Medijool or dried soaked for 30 minutes
CARAMEL
  • 1¼ cup dates
  • ¼ cup nut butter of choice
  • 2 tbsp almond milk
  • 1 tsp vanilla extract
  • ¼ tsp sea or table salt
CHOCOLATE TOPPING
  • ¼ cup coconut oil
  • ⅓ cup cocoa powder
  • ¼ tsp vanilla extract
  • 2 tbsp honey or maple syrup
INGREDIENT TIPS:
  • Almond flour: This makes the base of the cookie crust. You could also use oat flour if you have that on hand.
  • Unsweetened shredded coconut: Used in the base of the crust. Adds some richness and sweetness to it.
  • Coconut oil: I recommend refined coconut oil if you don’t want too much coconut flavour in the bars (refined coconut oil has no flavour.)
  • Medjool dates: These have a particularly caramel-like flavour but you can use any dried dates. (just soak for 30 minutes first and discard water before use.)
  • Nut butter: You can use any you like. I love tahini and cashew butter.
  • Almond (or any other plant milk): Just a couple spoons to make the caramel.
  • Vanilla extract: To flavour the date caramel.
  • Sea Salt: Regular salt works too, or Himalayan pink salt.
  • Cocoa Powder: This is mixed with coconut oil to make a homemade raw chocolate topping
  • Maple syrup (or honey): Just a bit, to sweeten the chocolate topping.
Instructions
  1. Line an 8×8 inch pan with parchment paper. Set aside.
  2. Add the almond flour, shredded coconut, coconut oil and dates to a food processor until well combined. The mixture should be a bit sticky when you press it between your fingers.
  3. Spread the mixture evenly into the bottom of the pan and place in the freezer while you prepare the caramel layer.
  4. In a food processor combine the dates, nut butter, almond milk, vanilla extract and salt until smooth and creamy, scraping down the sides of the food processor as needed.
  5. Evenly spread the mixture on top of the almond four base. Place the pan back in the freezer for 30 minutes until the caramel sets.
  6. Melt the coconut oil in a saucepan on low heat. Add the cocoa powder, vanilla extract and maple syrup and mix until combined.
  7. Remove from heat and let cool slightly, then pour the chocolate mixture on top of the pan and spread evenly.
  8. Place the pan in the fridge for at least 2 hours to let the bars set (or in the freezer for 30 minutes if you can’t wait.)
  9. Remove and cut into squares. Store leftovers in the fridge or freezer.
  10. If stored in the freezer can be eaten directly from there. Just take one out 5 minutes before you want to eat it and enjoy. They will stay good in the freezer for 3 months.
Nutrition Information
Serving size: 1 Bar Calories: 275 Fat: 18g Sugar: 18g Fiber: 28g Protein: 5g

 

For more delicious raw dessert recipes like this one (300 more to be exact) visit my home page at – 

Blended Bites

For more tools and resources from Carolyn Hansen to assist you in attaining your health and fitness goals please visit:

Carolyn Hansen Fitness

Filed Under: Awesome Recipes, Family Favorite Desserts, Healthy Balanced Eating, Ice Cream Desserts Tagged With: , , , , , ,

Debunking Those Raw Food Myths

December 19, 2016 by

Raw foods have seen an increase in popularity in recent years. Many people are exploring more diet options and adding more raw vegan foods to their diets and some are even going full-on raw.

What exactly does “going raw” mean?

Raw foods are those that have not been processed or heated above 115-118 degrees Fahrenheit (46 degrees Celsius). Proponents of raw food diets believe that many foods cooked at a higher temperature lose their enzymes along with much of their nutritional value and in some cases, can actually harm the body. Uncooked foods, on the other hand, provide living enzymes that have not been tampered with and proper nutrition. Most raw food enthusiasts eliminate diary but in some cases unprocessed dairy products are included.

If you are thinking about joining this trend, there are some “raw foods” myths that you need to be aware of that are repeated over and over but are simply not true!

Myth #1 –

All or nothing at all – The belief that we must be 100% raw to gain any benefits is far from the truth. The reality is, most modern diets are high in processed and fast foods so any increase in fresh raw foods is beneficial. Replacing soda, fries and burgers with green veggie salads for lunch, provide more energy and will always offer more benefits. Of course, the more processed foods we replace with healthy fresh veggies and fruits the more benefits we receive. To enjoy all the benefits that a raw diet offers your diet needs to be about 90% raw foods.

Myth #2 –

The belief that raw foods cannot be warmed is not true. Raw foods can be warmed to approximately 118 degrees without altering the nutritional value. Food dehydrators are often used to warm foods as well as stove tops and ovens, making sure that everything is kept at a safe temperature.

Myth #3

Only fruits and Veggies are allowed – The reality is, a raw food diet consists of seeds, nuts, nut milks and butters, sprouted grains, fresh juices and seaweeds. There are also some fermented foods such as raw soy sauce, miso and cold pressed raw oils.

Don’t limit yourself on your new raw food diet but explore as many possibilities as you can. Raw foods are readily available. Expand your horizons beyond your local market and find some farmers markets to explore. Ethnic foods are another avenue for exotic fruits and veggies and don’t forget the power of the Internet. You now have choices from all over the world, although in the long run its best to use most of what is offered locally for reasonable prices and freshness.

Myth #4

Raw food meals take a long time to prepare. The success of a tasty meal begins with the tools at hand. With the right tools, preparing raw foods is no harder nor does it take any longer than prepping and serving cooked foods. A high-powered food processor saves hours of chopping and grating time. A quality dehydrator can prepare tasty natural treats consistently so that you always have a fresh batch on hand and a blender creates yummy soups, smoothies and dressings in no time at all.

Myth #5

A raw food diet will break the bank. Not true. Focusing on local produce gives a lot of bang for the buck. Local offers the best prices, flavor and freshness. There will always be raw items that are more expensive than others, just choose wisely and shop around. Use the Internet when possible to save on items such as organic spices. Buy in bulk, watch for sales and skip the fancy platters and pre-cut veggies.

If you are ready to expand beyond your traditional recipes and upgrade them to a more nutrient dense level you will love my newest creation…“Blended Bites.

Filed Under: Healthy Balanced Eating Tagged With: ,

Sugar Turns on Your Fat-Storing Switch…

August 28, 2016 by

bad diet

Nutrigenomics is a blossoming new field that studies the genes associated with health and disease as well as obesity.

It is the study of how nutrients interact with our human genes.

We’re already aware that certain foods contain information and instructions for cells and hormones along with nutrients and calories. Now they are trying to find out how this information can turn on or off the expression of certain genes.

For example –

When you eat sugary types of foods a cascade of chemical and hormonal reactions are set off in the body. One of the side effects of this is it turns up the dial on your hunger thermostat which reprograms your level of hunger upwards. You not only experience increased hunger, you now experience increased cravings as well.

It’s a known fact that fructose (sugar) stimulates and turns on a gene-mediated “fat-storing switch.”

The results are…

A cascade of chemical reactions that play havoc with our bodies and health. Decreased HDL (good cholesterol) levels and increased LDL (bad cholesterol) levels, elevated blood fats (triglycerides), higher blood sugar levels and high blood pressure – all thing that lead to the condition known as metabolic syndrome.

Dietary carbohydrates, especially fructose, are also the primary source of a substance called glycerol-3-posphate (g-3-p), which causes fat to become fixed in fat tissue. At the same time, high carbohydrates raise insulin levels, which prevent fat from being released from the body’s cells.

Fructose further tricks your body, turning off your body’s appetite control/regulation system which results in feeling hungry all the time, even though you have eaten. You continue to overeat which causes you to not only gain excess body fat and weight but now you’ve opened the door to developing insulin resistance which is the precursor to not only diabetes, heart disease and cancer, but a long list of other chronic disease.

When we eat the wrong foods, particularly the wrong carbohydrates and turn on this “fat storing switch” it leads to weight gain, especially in the abdominal area. But the damage doesn’t stop there. It goes on to affect your health in other negative ways and can eventually lead to serious disease. Unfortunately, no amount of exercise or physical activity alone can compensate for this type of damage to the body cells and systems.

Fructose and the wrong types of carbohydrates, for example grains that break down into sugar in the body, lead to weight gain, obesity, weight loss resistance and on to other more serious health issues.

Becoming and staying overweight is not necessarily the result of eating too much food and calories but rather eating the wrong types of foods and getting calories from the wrong sources.

The truth is, the foods that are now making us unhealthy and overweight were not part of the diets of our ancient ancestors. These are modern varieties. They activate and program our bodies to continue to store fat rather than burn it and the only way off the merry-go-round is to get them out of our dietsl.

Isn’t it time you began introducing much ignored nutrient-dense super-star ingredients into all your dishes…including desserts?

To enjoy delicious, nutritious desserts and treats that contribute to your health – “50 Desserts with Hidden Veggies.” Inside  you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

 

Filed Under: Disease Prevention, Healthy Balanced Eating Tagged With: ,

Raw Honey is a Super-food Favorite

July 24, 2016 by

honey2Anyone that is truly seeking health pays attention to what goes into their bodies in regards to nutrients.

White sugar quickly becomes a no-no and satisfying their sweet tooth can be a challenge.

However, there are a few great sugar substitutes available and raw honey is one of those – it’s a long time family favorite.

Humans have enjoyed and indulged in honey for thousands of years. Its consumption dates back to prehistoric cave paintings found in Spain over 8,000 years ago. Recorded in Egyptian, Chinese and Biblical texts, honey was also enjoyed and used medicinally by Native Americans.

Used in beverages and foods of all types for its nutritional value, honey has been used as a remedy for everything from burns to intestinal problems.

Of course, like other foods, honey comes in differing grades. If you’re really after the super-food nutrient value of honey, steer clear of the processed “heated” kind. Choose high quality raw honey that still retains all of its nutrients, enzymes and medicinal properties. When honey is in this state, it is still a living food offering enzymes that can boost the immune system and digestive functions.

Honey contains a wide variety of trace minerals. Iron, calcium, zinc, potassium, phosphorous, magnesium, chromium, copper, manganese, and selenium are critical for insulin sensitivity and, blood sugar balance. Because it is easily digestible, it offers a huge energy boost for the body.

Raw honey is a perfect alternative sweetener but should be used in moderation because of its high glycemic sugar content. Often prescribed at bedtime, raw honey helps promote the release of melatonin, the hormone responsible for the recover and rebuilding of tissue when the body is at rest.

 

Benefits you’ll derive from honey include:

Boost in energy

Relieving arthritic discomfort

Promoting healthy gastro-intestinal/digestive systems

Helps with calcium absorption

Prevents heart disease and cancer

Prevents plaque build-up

Heals burns

Slows aging

In order for honey to be considered real honey by the Food and Drug Administration, it must contain pollen.  Unfortunately in the U.S. has a lot of honey being sold that is not real honey. For the most part, honey is not checked so many people buy and consume nutrient-depleted honey. The best thing to do is to buy organic, raw honey from your favorite health food store or health food aisle in your grocers. If there is a local beekeeper in your area that would be the best place by far to purchase your honey.

Raw unprocessed honey comes straight from the beehive. It is a potent superfood that provide us with healing enzymes that make us mentally alert and sharpen our IQ. 

Raw honey or real honey is usually labeled according to the flowers it was obtained from – each offering their own array of nutrients. Flower sources can include wildflowers, clover, buckwheat, alfalfa and or other specialty types.

Isn’t it time you began introducing much ignored nutrient-dense super-star ingredients into all your dishes…including your desserts?

For more delicious, nutritious desserts and treats – “50 Desserts with Hidden Veggies.” Inside  you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

Filed Under: Disease Prevention, Healthy Balanced Eating, Super-foods Tagged With: ,

Shift Your Perception about Dieting by Adopting the Addition Diet…

July 15, 2016 by

additon diet3Elimination diets have been around for a while now. They are a dime a dozen putting focus on food groups that need elimination from your diet. Filled with words like “can’t,” don’t touch,” and “bad for you”…all pointing the fingers in a negative direction.

It’s no surprise then that many people “fall off the bandwagon” when trying to improve their eating habits by following such negativity.

But just as all things in life change and evolve, so too does healthy eating and there’s a new kid on the block gaining popularity called the “addition diet.” Even the name sounds positive and reflects positive images into our psyches.

The “addition diet” represents a real shift in perceptions (a psychological shift) from negatively to positively approaching our diets. It shifts the “can’t” to “can”…a much more empowered way of doing things.

Truth is, human beings are curious by nature. If we are told we cannot do something or cannot eat something it seems as though a trigger goes off inside and suddenly we want those things more than ever and that’s when real battle begins.

The “addition diet” avoids this negative “dieting” trigger by allowing you to add foods not subtract them.

This puts your mind in a different mindset, a healthy, positive mindset…one focused on the positive rather than the negative putting you on a direct path to success.

Dieting in general teaches us to remove unwanted, unhealthy foods such as certain types of breads, sugar and all processed foods but they fail to inform us on what to replace these foods with so we’re left with a big gap in food and meal choices. Unfortunately most times we end up filling these gaps with “junk foods.”

The first thing you need to do before beginning an “addition diet” is to make a list of foods that will be added to your eating plan rather than subtracted from. These foods should be real, natural, whole fresh choices.

Your goal should still be stellar health and vibrant living and that can only happen with real live food.

So, if you’re ready to shift your diet perceptions from negative to positive then it’s time to start making a list of foods you’ll want to incorporate into your new “addition diet.”

Here a short list to get you started (this list is only an example and not the end-all).

Fruits and Vegetables: Be adventurous and expand your horizons. Mother Earth has provided us a rich bounty. Try some fruits or vegetables that you have not been willing to try before…or possibly some you have not had in a while. Vegetables such as sweet potatoes are perfect choices but why not reach for that Mango you’ve never tried too?

Protein: This is another area that you can get adventurous in. Quality proteins include things such as grass fed meats, fresh fish from the ocean and free range poultry and eggs. High quality whey protein powders are also good choices.

Healthy fats: Your body needs fat in order to be healthy but we’re talking healthy fats – not bad ones. Coconut oil is one of the perfect fats that can replace some of the “bad fats” that may be lurking in your kitchen cabinets.

Nuts and seeds – There are lots of raw nuts and seeds you can add – nutrient-rich and packed full of healthy fats too.

The whole idea of an addition diet is to focus on adding foods into your diet that “contribute” to your health balance and by doing so; you automatically “crowd out” the ones that are “subtracting” from your health balance.

Simple, important and powerful!

You don’t have to give up desserts and treats either if you plan and choose the right ingredients – even desserts can be made healthy, nutritious (using veggies and fruits will help you meet your daily requirements too) and good for you!

If you are ready to take your traditional desserts, treats and snacks and turn them into “life giving” ones grab my “50 Desserts with Hidden Veggies. “  In it you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treats and dessert recipes…

It’s time to make every bite you take count!

Filed Under: Disease Prevention, Healthy Balanced Eating, Super-foods Tagged With: , , ,

Whey Protein…An Excellent Source of Protein

July 9, 2016 by

whey protein2

Whey protein is a naturally complete, high quality source of easily digested protein and bio-available essential amino acids. It is a complete protein, low in lactose content, containing all 9 essential amino acids that is easily digested and absorbs from the gut quickly compared to other types of protein. These qualities make it one of the best dietary sources of protein available.

This super supplement is the liquid byproduct (used to be discarded by cheese manufacturers as a waste product). It is sold as a dietary supplement in protein powders and shakes. The benefits of a high-quality whey protein supplement range from preserving healthy to purely aesthetic reasons.

Whey protein is a favorite supplement with athletes who use it to help improve muscle protein synthesis and promote the growth of lean muscle tissue mass when strength training.

This powerful protein helps dieters burn fat – especially belly fat! Dieters take advantage of its hunger-curbing benefits and ability to help preserve lean body mass while shedding weight. and health conscious consumers like it for the antioxidant support it offers –  delivering amino acid building blocks for glutathione, a super intracellular antioxidant.

But the benefits of this super food don’t stop there…science is also proving whey protein to be a powerful super-food in the quest towards longevity and it has proven effective at lowering blood pressure and cholesterol, reducing the risk of cardio-vascular disease, and has anti-cancer properties.

There are a number of varieties of whey protein powder that you can take, each formulated slightly different to assist your goals at various points in the day. There’s one to fit all needs…

The best kind to take before or after a workout is the whey isolate variety. This type digest more quickly in the body giving your tissues what they need at this critical point in the day. On the other hand, if you are taking protein powder before bed then you’ll want to go for the casein variety as this type breaks down and digests very slowly (you get a steady and even release over time.)

If you are lactose intolerant, take the lactose free variety or consider an egg white protein powder instead. Vegetarians can turn to soy protein powder or hemp protein powder as well.

The important thing to keep in mind when choosing any whey protein variety is to find one that is low is sugar and fat content so that you are getting just 100% pure protein – or as close as possible. Avoid using them as a meal replacement too because they offer little on the satiety front and some are extremely high in sugar not exactly what you want to be loading your body with.

A typical serving of whey concentrate contains about 5 grams of carbs, 25 grams of protein, and 2 grams of fat. You can even use whey successfully in many healthy desserts and snacks.

If you are ready to take your traditional desserts and turn them into “life giving” desserts grab my “50 Desserts with Hidden Veggies. “  In it you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

Filed Under: Disease Prevention, Healthy Balanced Eating, Super-foods Tagged With: ,
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