The Healthy Superfood Snack That We Should Eat More Of

You will never guess what the secret ingredient is in my new (and just a little weird) snack recipes.

I call these “anytime” snacks because they are appropriate for snacking any time of the day.

The most appealing thing about these snacks, in my opinion, is not that they taste great, it’s that the secret ingredient they contain (a very special superfood) was once a common and vital part of our diet.

So common, in fact, that its use extended well beyond the domain of healthy snacks and desserts.

It was found in practically every kind of food item.

Now it’s practically gone from our diet.

This means we don’t get to enjoy the unique health benefits it offers – one of which is increased physical attractiveness.

I am not kidding.

This superfood, which is a protein used widely in your body when it is available, helps to maintain healthy skin, nails, and hair.

In fact it does a whole lot more than that, which is why I created a short collection of snack recipes in which this essential nutrient plays a prominent role.

I want to give you a copy of “The Essential Superfood Now Missing From Your Diet – And What That Means For Your Long-Term Health”.

Inside the book you’ll find 20 of my most recent recipes (all of which are based on this missing but essential nutrient).

You’ll find recipes for green smoothies, green immune boosting gummies, cookies, anti-wrinkle gummies, finger jello (ginger, carrot, turmeric) coffee cubes and a whole lot more.

You’ll also discover:

* The identity of this essential YOUTH-PRESERVING superfood which was once billed as “America’s Most Famous Dessert”

* How to strengthen your CARTILAGE and CONNECTIVE TISSUES without the need for torturous exercise.

* A diet-based BEAUTY ROUTINE that preserves the structural integrity of your skin, hair, and nails.

If the idea of looking good for as long as you possibly can sounds appealing, then here’s where you can find a copy:


So I Skipped Breakfast… Then This Happened!

It shouldn’t have happened, but it did.

Suddenly I realized I had no idea what was going on with my body…

Hey, it’s Carolyn Hansen. For someone who normally prides herself on being able to understand what’s needed
to keep one’s weight in check, this one had me doing a double take.

Because I was losing inches around my midsection at the exact time I was sure I should be gaining them!

I was so thrown by this when it happened that I decided to write a book about it:

The 16 Hour Diet

If you’ve ever found yourself going from one crazy calorie counting scheme to the next in search of that elusive ideal physique, then the story of my ACCIDENTAL weight loss episodes (this happened more than once) should fill you with hope.

Hope that you can finally use the very same weight-reducing strategy I stumbled upon when I began skipping breakfast while traveling.

By complete chance I managed to develop a “diet” I did not even realize I was on.

That’s how effortless the weight came off during these episodes.

Have you ever purposely restricted the amount of food you were eating and yet not even notice you were making an effort to limit what was going into
your mouth?

Until recently, I hadn’t.

And yet that’s exactly what happened to me on 3 separate occasions…

It wasn’t until the last time this occurred that I finally woke up to what was going on.

The exciting part about this is that I’m not the only one to realize this approach works (although I may be the only person to have taken decades to
figure it out).

That’s why I’m inviting you to come check out the full story and learn about what I’m now calling “The 16 Hour Diet”



















Yes, I’m going to tell you how to successfully implement an eating plan that literally lasts less than a day.

Not only that, but you don’t have to give up any of the foods you’re currently eating.

Or limit the amount of them.

It sounds completely counterintuitive, doesn’t it?

How could that possibly work?

If you want to know the answer, simply\ click on the link above.

I’ll tell you everything I learned about what began happening to my body when I finally stopped paying attention to the breakfast menu…

And started paying attention to the clock on the wall…

Have You Had Your Morning (Or Anytime) Health Shake Today?

Health Shakes are more than a trend, they are a long term investment in health and the cornerstone of a nutrient-dense eating plan.

Once you begin enjoying your Health Shake in the morning you’ll notice a difference in how good you feel about yourself and how easily you handle the decisions you are facing that day.

If you’re on a conscious road towards getting healthier or losing excess weight and fat then adding a Health Shake to your life every single morning will give you magical results.

Nutrient-dense foods are key players and critical to combatting weight loss resistance and enjoying optimal health. They supply us with a hefty amount of important nutrients like proteins, carbohydrates, vitamins, minerals, fats, and water while generally light on calories.

There’s no quicker or more effective and efficient way to get on the nutrient-dense eating track, experience better health and quell intense cravings than to make yourself the perfect Health Shake every single morning and enjoy some of it within an hour of waking.

This particular kind of shake satisfies quickly and you will not need to worry about getting hungry “pangs” and eating again for hours. They can easily maximize your micro-nutrient consumption and are the quickest road to losing weight and feeling fantastic.

They are rich in health-promoting proteins, essential fatty acids, real food carbohydrates, water, vitamins, minerals, fiber and important phytochemicals that include live enzymes used by the body to aide digestion among other things.

It’s time to invest your time wisely and allotting 3-4 minutes every morning to making a Health Shake is a whole lot less stressful than grabbing and eating “whatever, or whenever” and experiencing the resulting metabolism slow down, weight gain and energy loss as a result.

The typical weight loss results that most people experience after adding in a morning Health Shake generally range around losing 10-20 pounds or more of pure fat in just the first three months. It’s easy to see how, for some people, this can truly be a life-changing strategy.

A properly made morning Health Shake provides at least 50 percent of our daily nutritional needs.

The perfect morning Health Shake includes:




Water and ice blended well

Morning Health Shake Recipe

1 Scoop of protein powder (it can be plant or whey based)

1 serving size frozen fruit (fresh or frozen organic berries are perfect)

Liquid…you can use water, almond or any nut milk as well as unsweetened coconut water.  If you should opt for coconut milk make sure you choose “full fat coconut milk or cream” and not the watered down kind. The idea is to get lots of healthy fats so always reach for the finest quality milk or cream you can find.


1 tablespoon chia seeds

1 tablespoon nut butter

1 tablespoon ground flaxseed meal (flaxseeds must be ground in order to take advantage of their nutrient value)

1 frozen or fresh green leaf vegetable of your choice. You can choose silver beet (chard), spinach or kale for example or choose to use 1 scoop greens powder.

2 tablespoons – ¼ cup coconut milk (not the watered down kind)

Adding chia seed and flax seeds are essential because they are the magic ingredients to making us feel full and staving off hunger pains for 4 or more hours. Although you can make your shake without them, you will not experience the same kind of results so always try to include these magic seeds in your morning Health Shake.

Note: You can choose to make your own almond milk at home by blending in a high speed blender 2 cups water with 1 cup raw almonds. Strain and keep refrigerated.

Make sure to drink some of your freshly made morning Health Shake within an hour of rising to get the maximum morning benefits. You can easily store the rest in a cooler bag and take it with you.

Infusing your body with a super-nutrient Health Shake first thing in the morning empowers you from within and your daily challenges are much less stressful.

Whatever you do…just get it into your tummy and the rest of the day will be easy.


Is This #1 Diet “Trend” Right For You?       Used this as the heading SSG Feb22

There’s a popular diet “trend” on the rise faster than ever.

It’s not low carb…

It’s not gluten-free…

It’s not Weight Watchers or Keto…

It’s not a detox or cleanse…

This #1 trend is EASIER than ANY of those (which is why it’s gaining popularity).

Its been PROVEN to help men and women:

  • Increase energy levels
  • Improve sleep
  • Have clearer skin and healthier looking hair
  • Improve mood and attitude
  • Help with depression or anxieties
  • Have less bloating
  • Sustained weight loss
  • Lower risk of heart disease, diabetes and cancer

Download this free book and get started right away with this very special science-backed eating strategy to delay aging and disease and feel AMAZING!

Go here for your “Bye Bye Breakfast” download:


Protein Fluff = “Ice Cream” Of The Gods

What is it? Protein fluff is an awesome frozen, thick, “marshmallowy”, airy light, pudding-type, ice cream like substance. It’s delicious, quite high in volume and high in protein. It’s a calorie friendly recipe; rather low in both fat and carbohydrates – making it a satiating stand-alone dessert, breakfast or anytime snack. It’s also a great topping for stuff like pancakes or cheesecakes!

And the best part is you only need 3 main ingredients – frozen fruit, milk (or water if preferred), and protein powder to make it. With just these few ingredients, you can fill an entire salad bowl and find yourself sitting down with a soup spoon eating what looks like a calorific bomb of frozen decadence. It’s extremely customizable, quick, and simple.  One bowl of strawberry or chocolate fluff is under 200 calories, yet it offers around 4 cups of pure volume – great for dieting macros or particularly hungry days! The texture is something around marshmallow fluff, and its like a giant bowl of light ice cream! It doesn’t keep very long, but I guarantee that you will want to finish it quickly anyways – it’s so good!


Warning: Once you try it, you can’t stop making it. Your taste buds will LOVE it. It’s a healthy meal or snack to die for!

And yet it’s a low-calorie snack.

Protein fluff’s filling and low-calorie nature is precisely what makes it a staple among many fitness people and dieters. It is also extremely easy to make and requires just three basic ingredients: milk or water, protein powder, vegetables or fruit – pretty much the same stuff you’d use in a protein shake or smoothie.

 From Mush To Fluff

What makes protein fluff so special is that by blending just a few ingredients, you create what amounts to ice cream! In fact, if you were to stop right there, you could just eat it like ice cream inside a (protein) cone—I’ve done this and it’s delicious. To turn it into proper fluff though, whisk it for a good 5-8 minutes. That’s where the magic happens. Your ice cream turns into full-blown fluff.

I use whey protein powder for my recipe, but I’ve heard that casein works even better. You can swap different fruits, preferred liquids, and flavors of protein powder for countless possibilities! When using unflavored whey, I recommend adding a few drops of sweetener or flavoring. You could even top the bowl with fruits, cacao nibs, coconut flakes, chia seeds, or anything you prefer!

The longer you blend it, the fluffier it will be. On days that I feel more hungry, I will blend my protein fluff until it fills the entire capacity of my blender (I use a NutriNinja bullet-style blender).

Are you ready to give it a try?

Cauliflower Chocolate Protein Fluff 

 Sounds odd I know. But you will not taste the cauliflower, I promise. It will taste chocolatey and delicious.


– 1 cup of steamed cauliflower, frozen
– ¼ cup of flavored whey protein (chocolate, vanilla or other flavor)
– 1 tablespoon cocoa or cacao powder
– ½ cup water


  1. Place all ingredients in a bowl and blend to a smooth, frozen mixture.
  2. Using an electric whisk, whisk mix for 5 or more minutes until it gains volume.
  3. Enjoy immediately.

I make the fluff using a handheld (stick) blender to mix the ingredients, then I switch to a handheld electric whisker to create the fluffy consistency.

A couple of things worth mentioning about the ingredients:

– The cauliflower has to be steamed until it’s well-cooked and tender.

– The cauliflower should be cut in small pieces before freezing. Small frozen pieces are easier to blend than big cauliflower florets.

– Although I do prefer protein powder without flavorings, you cannot really get away with a plain protein powder in this particular recipe.

It easier to make the fluff if the whey protein contains xantham gum (which flavored ones do). You do need a flavored protein powder and an extra tablespoon of cocoa to mask the cauliflower taste. Any flavored whey protein will work.

If you do wish to use an unflavoured protein powder you can add xantham gum – ½ teaspoon per serving which will make your protein fluff stay fluffier longer and gain a thicker consistency. Using xanthan gum is optional.

Using other frozen vegetables or fruit

You can’t make Protein Fluff with fresh vegetables or fruit, it HAS to be frozen. If they are not frozen, you’re in for a smoothie, not fluff.

What kind of vegetables can you use to make protein fluff? You can use frozen (cooked) cauliflower, frozen (cooked) sweet potato or butternut squash, or frozen carrots. You could also experiment with any other vegetable.

You can also make Protein Fluff with fruit as the base and the most popular recipe is:

Blueberry Protein Fluff


– 1 cup frozen blueberries (or any other berry)

– ¼ cup whey protein powder

– ½ cup nut milk or water


  1. Place all ingredients in a bowl and blend to a smooth, frozen mixture.
  2. Using an electric whisk, whisk mix for 5 or more minutes until it gains volume.
  3. Enjoy immediately.

Fluffy Tips and Tricks

  1. You can use various fruits, nuts, and spices for toppings. Try coconut, seeds, cocoa, or fresh fruit!
  2. Though berries are the best fruit to fluff, frozen banana slices come in at a close second. You can also use frozen pineapple, mango, peaches or frozen apples as your base.
  3. You will need to use a whey protein powder. Most vegetarian and vegan protein powders do not fluff, so please don’t try to fluff your pea protein, brown rice protein, or hemp protein.
  4. I make my protein fluff using a handheld (stick) blender to mix ingredients before switching to a handheld electric whisker. You can definitely use a blending stand (a Kitchenaid mixer), or a regular cake mixer, but I wouldn’t recommend using a blender like the one you’d use to make protein shakes because the mixture won’t fluff properly.
  5. You also cannot make Protein Fluff without an electric apparatus. In other words, you can NOT whip up protein fluff by hand. At the least you could use a blender to get it almost there, then use a spoon to hand beat the air and volume into it.

For more fabulous recipes like this one, check out my book called “Healthy Ice Cream – 50 Nutrient-Dense REAL Food Recipes For Superior Health”


Chocolate Banana Split Ice Cream

This recipe tastes EXACTLY like chocolate ice cream and is made with only 6 ingredients and they are all healthy. My favorite way to eat it is as soft serve right out of the blender but you can also freeze so it’s firm enough to scoop into ice cream cones.


Chocolate Banana Split Ice Cream


  • 2 Bananas, chopped and frozen
  • 1 can Full fat coconut cream or milk
  • 1/4 cup Coconut oil, warmed until liquid
  • 4 Dates
  • 2-3 tbsp Cocoa or cacao powder
  • 1 tsp Vanilla essence


  • Place all ingredients into a blender and process until smooth and creamy. Serve as soft serve or place in freezer until firm.

This is one of 50 simple healthy recipes in Healthy Homemade Ice Cream – 50 REAL Food Recipes For Superior Health you can see here: 


Shift Your Perception about Dieting by Adopting the Addition Diet…

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!