Whether you’ve been married for a long time like me, or if you are “dating”, date nights are so important! If you’re anything like me, when I look my best, I feel my best, and why not WOW your man. Take the time to easily […]
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Halloween is officially over and the sweet treats are everywhere and if you’re anything like me, it can be hard to resist! But, just take one look at the labels and you’ll probably find loads of not so good ingredients!
Since Halloween falls smack-dab in the middle of the week, you’ve got an excuse to celebrate all week long and you don’t want to miss out. I get it, I do, so enjoy these DIY healthier Halloween treats without the scary stuff…because no one should be left out of the spooktacular fun!
Most of these recipes aren’t screaming “healthy” because they are sweets, after all! But these DIY Halloween candy dupes are still better for you than options filled with preservatives, high-fructose corn syrup, and artificial dyes. Hey – no one’s perfect and we’ve all got to indulge sometime, right? We’ll take these over ingredients we can’t pronounce any day.
Protein Mounds Bars
Prep Time: 30 minutes
Serves: Makes 12-14 bars
- 1 cup unsweetened shredded coconut
- 6 tbsp coconut flour
- 1-2 scoops TLS® Shake – Vanilla
- 1/4 cup coconut oil, melted
- 1/4 cup sticky sweetener of choice
- 1/4 cup almond milk
- 1 cup chocolate chips
- Line a plate with wax or parchment paper, set aside.
- In a large mixing bowl, combine coconut, coconut flour, and TLS® Shake, then add oil + sticky sweetener of choice. Mix well.
- Slowly add almond milk until a thick batter is formed (adding more as needed), then form into 12 bars and place on lined plate in freezer for 20 minutes, or until firm.
- Melt chocolate + dip each bar into the chocolate until completely coated then replace on the parchment paper.
- Refrigerate until firm
Healthified Peppermint Patties
Prep Time: 1 hour
Serves: Makes 12 patties
- 2 tsp water
- 2 tbsp coconut butter, solid
- 1/8 tsp peppermint extract
- 1 1/2 tsp pure maple syrup
- 2 Tbsp coconut oil
- 1/4 cup cocoa powder
- 2 tsp water
- 2 Tbsp agave
- Combine first 4 ingredients in small bowl
- In a separate bowl, combine last 4 ingredients.
- In candy molds or cupcake liners, spread 1/2 of the chocolate between cups, then portion the mint filling on top.
- Cover with the rest of the chocolate and freeze until chilled.
Keto Almond Butter Cups
Prep Time: 5 minutes
Serves: Makes 18 cups
- 1/2 cup almond butter
- 1/2 cup coconut oil
- 1 serving sweetener of choice
- 1/2 cup dark chocolate chips
- Line mini muffin tins with papers, set aside
- Combine your almond butter and coconut oil in small pot + melt on low until thick and creamy.
- Add your sweetener of choice and mix very well.
- Evenly distribute the almond butter mixture amongst the muffin liners. Refrigerate or freeze until firm.
DIY Snickers Bars
Prep Time: 10 minutes
Serves: Makes 15 servings
- 1 cup coconut flour
- 1 cup TLS® Shake – Vanilla
- 2 Tbsp cocoa powder
- 1/2 cup smooth nut butter
- 1/2 cup sticky sweetener of choice
- 1/4 cup almond milk
- 1/2 cup nut butter
- 1/2 cup sticky sweetener of choice
- 1 cup dark chocolate chips of choice (sugar free or dairy free)
- Line an 8 x 8 or deep dish pan with parchment paper and set aside.
- In large bowl, add your coconut flour, protein powder, and cocoa powder and mix well
- Mix in nut butter + sticky sweetener until a crumbly texture remains, then add almond milk until you have a thick batter.
- Transfer the batter to the lined pan and refrigerate.
- In a microwave-safe bowl, combining nut butter + sticky sweetener and melt until silky.
- Pour over the top of the Snickers nougat layer and replace in the fridge to chill
- Once firm, remove from the loaf pan and cut into bars.
- Melt your chocolate chips of choice, dip each snickers base in the chocolate until evenly coated, and refrigerate until chocolate has firmed up.
Puffed Chocolate Crunch Bars
Prep Time: 5 minutes
Serves: Makes 12 squares
- 1/2 cup coconut oil, softened
- 1/2 cup cocoa powder
- 1/2 cup nut butter
- 1/4 cup maple syrup
- 1/2 tsp vanilla extract
- 1 cup puffed quinoa
- Line your pan with parchment
- Combine all ingredients and stir
- Pour into pan and freeze for 10 minutes
Fall is in the air and pumpkin spice is popping up everywhere so I wanted to share some recipes that you don’t have to sacrifice taste with these healthy shakes. Pumpkin Apple Shake I’m diving right in with all things pumpkin! This fall favorite packs […]
It’s almost summer here in the Northern Midwest. This is my favorite time of year. I love planting my garden, I love wearing open toe shoes, among other things, but it is also time to get my body back on track. A great way that I have found that helps me is doing a Detox/Cleanse.
One of the things I’m passionate about is spreading my knowledge about health and wellness. I have always believed that beauty comes from with in. From the inside out. If you are not healthy, it can show. So this is what I’ve learned.
So what do I mean by Detox? Detoxification, is the process of removing harmful substances from the body called toxins. Toxins are harmful substances that build up in our bodies over time through: the air we breathe, the foods we eat, & the stress we put our bodies under on a daily basis.
The body needs to be periodically cleansed of these toxins. We are all exposed to toxins.
External toxins: Food Additives, pesticides, chemicals, tobacco products, & pollution.
Internal toxins: Bodily Waste, digestive Process, energy production, hormone synthesis, & stress.
We live in a world filled with an abundance of toxic chemicals. Unfortunately, the over abundance of toxins builds up in our bodies causing undue stress. In many instances the liver, gallbladder, kidneys and digestive system can’t keep up with the demand placed on them.
Over a period of time, if toxins are not removed, it may adversely affect your health. Like any filter, the liver and it’s supporting detox organs need to be cleansed regularly. A build up of toxins without sufficient detoxification support may lead to an increased toxic burden.
Our bodies are pretty amazing, and it is made to detox naturally.
Your LIVER is the #1 DETOX ORGAN in your body. However, a healthy digestive tract, gallbladder and kidneys are essential for your liver to complete its goal for effective detoxification. Genetics, diet, environment and stress can influence the proper functioning of the liver and this process and sometimes it needs some help.
Do you: Eat processed foods? Drink alcohol? Smoke? Not get enough sleep? Experience stress? Need more energy? Want to feel better? Have exposure to chemicals? (at work, prescription medications, etc)
These things make it difficult for your natural detoxifying mechanism to get rid of the toxins that are being accumulated in your body. About 2,000 new chemicals are introduced into commerce annually in the U.S., at a rate of 7 new chemicals/day. In reality, no one is ever exposed to a single chemical, but to chemicals in variable combination and concentration.
The first step to a fresh start, is a proper “detox” plan. Only once you prepare for better health, can you expect results!
Some of the things that you can do to help your body, is: eat a diet rich in color, healthy fats, and lean protein, stay hydrated with filtered water, not sugary drinks, support circulation and digestion with regular movement, make sure you take steps to get a good nights sleep, & supplementation. Consuming a wide variety of natural foods in their freshest and least processed form is still the best practice, however, the quality of your food may be limited by:
Irradiation – Microwaving
Handling – Freezing Thawing
Exposure to light and or oxygen & chemicals
So now that we know that we should all detox, how do we do it? There are many ways, and with the word detox is showing up in the media everywhere right now – with promises of quick results to restore your energy, help you lose weight and regain vitality.
I don’t recommend extreme detox regiments – if we really think about it, your body is already struggling to process the toxic load it has, why would you challenge it more with an extreme detox plan? I recommend avoiding colonics, coffee enemas, prolonged juice fasts, extreme chelation, hours-long saunas, colon cleanses and excessive doses of minerals or antioxidants. There are gentle and safe ways to do it.
So what is my solution? I use the NutriClean® 7-Day Cleansing and Detoxifying System. It is a “Jump Start” program meant to support the body’s normal detoxification process. It does not require extremely strict dietary limitations, but provides herbs and botanicals to promote optimal metabolism. I recommend to cleanse for 7-10 days with focused supplementation 2-4 times a year. It simultaneously cleanses the colon, small intestine AND liver by providing: a high-quality herbal release, a daily fiber supplement, & a high-quality herbal liver cleanse.
THERE ARE RULES: Stay away from the bad stuff 😉
To enhance the effects of the NutriClean seven-day cleanse, you should INCREASE your intake of fruits, vegetables and whole grains. Eat more natural foods and increase your exercise. You should LIMIT caffeinated beverages to one serving or cup of coffee per day.
Cleansing tends to boost energy levels. Reduce your protein intake. Protein contains ammonia, which must be filtered by the liver. Limit your intake of eggs and meats (especially red meats) to decrease strain on the liver. Refined sugars should be avoided, including cookies, crackers and other foods in a bag or box to decrease stimulation of insulin secretion during the cleanse. Also, stay away from artificial sweeteners and MSG, a common additive, and any other ingredients that do not occur naturally in foods to avoid additional stress on the liver. You must eliminate the following things from your lifestyle during the seven-day cleanse:
- Processed foods — such as luncheon meats, boxed meals, white bread and cheese foods
- Smoking — cigarettes contain thousands of toxic chemicals. Please refrain from smoking if at all possible.
- Soft drinks — phosphoric acid can upset the pH balance in your body in addition to pulling much needed calcium from the bones when consumed in large quantities. Soft drinks can also be high in sugar.
- Hydrogenated oils — foods are hydrogenated to increase their stability and storage time, but this process increases the saturation of the fats in these foods. Margarines, spreads, cooking fats and commercially baked foods contain hydrogenated fats (or trans fats), which can increase cardiovascular risk.
Things may get worse before they get better. I have found that some have a hard time eliminating some of the bad things from their diet. Some have said they felt icky for the first couple of days, especially from eliminating caffeine or alcohol. But give it a few days, you will start to feel amazing! And after a liver cleanse it’s easier to maintain a detoxifying lifestyle. That really is the goal after all! And let me know how it goes!
Here are some of the detoxification benefits you may notice: Cleanse your intestinal tract and promote healthy liver function, lose weight, increase energy and sense of well-being, improve skin, & promote longevity.
Oh, and if you like to read all the science about it, it’s available here. Just click on the “More” Tab, and “Science”.
The statements in this blog have not been evaluated by the Food and Drug Administration (FDA). The above products are not intended to diagnose, cure or prevent any disease.