Raw Apple Crumble Dessert

It is time to use our fresh picked apples! The smell of fresh apples really makes me want to eat them fresh. Baking them is traditional, it’s classic, it’s delicious, but this is a nice healthy change.

So, I’ve already made a couple of desserts with our apples, so now it’s a healthier dessert that is fresh and delicious!

The structure of this dessert is that of an apple crisp since there is no bottom crust. However, the usual flavorful cooked juices in an apple crisp are replaced by pureed apples combined with lemon juice agave nectar and spices; equally flavorful and more healthful.

The crumble is all raw, consisting of walnuts, pecans, dates and spices. You could use oats, but they are too dry; nuts have a moisture of their own.

Slicing your apples really thin makes this almost as easy to eat as cooked apples.

Topping it with a non-dairy or dairy whipped cream is a great addition!

Process to a consistent crumb

RAW Apple Crumb Dessert RECIPE

Crumble Ingredients:

  • 1 cup walnuts
  • 1/2 cup pecans
  • 6 soft medjool dates
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • Dash sea salt, optional

Filling ingredients

  • 5 pounds apples, sliced (set two good-size apples aside for pureeing
  • Juice of 1 lemon
  • 3 tablespoons agave nectar
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1 teaspoon stevia powder
  • Whipped cream or Tru Whip, optional

Combine the nuts, dates and spices in a food processor fitted with a metal blade. Process until you have a consistent crumb-like texture.

Transfer crumb mixture to another bowl and set aside.

Peel, core and quarter two large apples and place in the food processor with lemon juice agave nectar, stevia, and spices. Process until smooth; slightly chunky won’t hurt! Transfer mixture to a large bowl big enough to also hold remaining apples.

Peel, core and quarter remaining apples. Use a slicer attachment for your food processor. Set it for thin slices. For my Breville, I set the dial to 3.3.

After slicing, transfer all apples into pureed apple mixture. Toss gently to mix, trying not to break apples too much.

Transfer to a serving dish or pretty baking pan. Sprinkle crumb mixture evenly over the top.

Top individual servings with whipped cream or Tru Whip if desired.

Posted in dairy-free, Desserts/ Healthy Treats, Gluten-free, Raw Foods | Tagged , , , , , | Leave a comment

Chocolate For Your Health (..and a recipe for Spiced Cocoa!)

Dark chocolate | Recipes Wiki | Fandom powered by Wikia

​Cocoa is one of those things that God gave us that tastes amazing and is good for us. I could keep it at that, but it’s much more fun to learn just how good something is.
Dark chocolate is a preventative due to its high antioxidant content.

Cocoa and dark chocolate are rich in antioxidant flavonoids called flavanols, which include procyanidins, epicatechins, and catechins. Chocolate, specifically dark chocolate (so yes, excludes white and milk chocolate varieties) with its rich flavanol content has the ability to help keep our cardiovascular systems in good shape. From lowering cholesterol, improving glucose metabolism, lowering risk of heart disease,  reducing LDL oxidation, lowering blood pressure, increasing circulation, helping thin the blood, increasing nitric oxide production*, promoting more flexible arteries, and lowering C-reactive protein ( a biomarker of inflammation linked to heart disease) and a reduced risk of stroke to giving us an energy boost for that workout!
A 40 gram serving of dark chocolate will have 41.2 milligrams of flavanols. This is good. And unsweetened chocolate has twice that amount!

The mineral content in cocoa is impressive The following list is based on 1.75 ounces (50 grams) of cocoa powder. %= Daily Value

  • Manganese 96%
  • Copper 93%
  • Magnesium 63%
  • iron 39%
  • Phosphorus 37%
  • Zinc 23%
  • Potassium 22%
  • Selenium 10%
  • Calcium 7%

Not that you need ideas of how to get more chocolate into your diet, but here’s a general list:

Pack a piece of dark chocolate (see kinds I recommend below) in your lunch bag, it’s a good reward after eating your hearty healthy lunch, right?
Add a tablespoon of cocoa to smoothies; try in ones with banana and or berries and milk or even avocado.
Have a homemade mocha instead of just coffee.
include cocoa nibs or dark chocolate chips in your trail mix.
Use dark chocolate in all your chocolate recipes (choose unsweetened chocolate and chocolate with a cacao percentage of 56% or higher)
Make your own hot fudge sauce using dark chocolate and cocoa mixed with coconut oil and brown rice syrup. Melt all together in a pot with small amount of almond milk. Cook over low heat briefly to thicken.

You can easily make your own cocoa mix for daily use or buy a healthy one (not so easy to find though) Purchase mine if you like or try this spiced version below. For this recipe you will need to start with a mix or make your own real quick.

Spiced Cocoa
Spices offer their own nutritional benefits too. Actually cocoa can be considered a spice too. Turmeric has been long known for its endless benefits and only recently has gained tons of popularity and is see in teas, supplements, facial treatments and more). 
With the multiple benefits of this delicious drink, you just have to try it! Check out the benefits of coconut oil, cardamom and cinnamon too!
Yield: 1 good size mug-full

  • 2 tablespoons of your favorite healthy cocoa mix (preferably homemade)
  • 3/4 cup boiling water
  • 1/2 cup almond milk
  • pinch turmeric
  • pinch cardamom
  • pinch cinnamon
  • 1 teaspoon extra virgin coconut oil
  • 1/2 teaspoon stevia powder ( I prefer Sweet Leaf), or to taste
  • nutmeg, to garnish, optional

Put mix in a mug and add boiling water. Add remaining ingredients. Microwave for 20-30 seconds to bring it back to hot. Alternatively, put first 6 ingredients in a small saucepan and bring to a simmer. Stir in coconut oil and stevia.

Sip slowly and enjoy!

*Great Brands of Chocolate that I have experienced (because chocolate is an experience!)

Vanini dark chocolate with 74% Cocoa, Perugina of Italy, Whole Foods organic dark chocolate, Trader Joe’s organic dark chocolate, Trader Joes 72% dark chocolate imported from Belgium

Great Brands of unsweetened cocoa:

Ghiradelli Majestic Cocoa, Trader Joes Tumaco unsweetened cocoa, Better Body organic Raw Cacoa, Sunfood Raw Cacoa

Also, see my Dark Chocolate Board here: https://www.pinterest.com/fit2b/dark-chocolate/

Bye for now!

Posted in Healthy, Happy Food | Tagged , , , , , , , , | 1 Comment

Heed the Word of The Lord; It is For All of Us

Today, I want to share a devotional I read. It struck me because, I have been this person that didn’t want to get into the Word because I didn’t get it, or I didn’t know where to begin or I felt like I just wanted to to something I was familiar with instead. This is a danger and the enemy would like nothing better than to keep you away from freedom and truth.

Daily Devotional with Pastor Jon

September 14

And the vision of all is become unto you as the words of a book that is sealed, which men deliver to one that is learned, saying, Read this, I pray thee: and he saith, I cannot; for it is sealed.

Isaiah 29:11

Here, the Lord says to these people at this time that, because they chose to be apathetic, they would remain unenlightened. That is, neither the educated nor the uneducated individual would have understanding of the Word.

In this is an important truth. That is, if you don’t want to understand Scripture, you won’t. If you’re not interested in doing the will of God or knowing the heart of God, the Bible will become meaningless to you. Regardless of how educated or uneducated you are, you will find the Word to be dry, boring, and an unsolvable mystery. We receive illumination when we approach the Word with a submitted spirit, saying, “Lord, this Book is talking to me and talking about me. Therefore, change me, Lord. Deal with my heart and life.”

Are your devotions dry and tedious? Are they difficult? Perhaps it’s because you’re approaching the Word without intending to be submitted to what it says. What a difference it makes when we approach it, saying, “Lord, today, use these Scriptures to change my life, to convict me of sin, to change my attitudes and heart within.”

Jon Courson, searchlight

Posted in Healthy, Happy Food | Tagged , | Leave a comment

Life Prolonged!:Disease Prevention;Consuming Healthful Oils

Fit, Healthy, Happy Home


I don’t feel like too many people consider what they put in their bodies, in general. But this blog is to inform those that DO and those that don’t. Truth sets people free in so many ways. Though, You do have a choice to accept it.

I’ve studied health and disease prevention for 20 plus years and I get re-motivated to share when I skim over one of my resources. The resource I picked up today is The Organic Cook’s Bible.

Take a quick stock of your habits regarding foods that contain oils such as canola, soy, olive, safflower, cottonseed, flax, corn, peanut, sesame, etc.

Do you buy store-bought salad dressings? If so  do you look at the label?

Do you cook with oil? If so what type?

Do you supplement your diet with any oils such as fish oil, coconut oil, hemp oil, or flax seed oil?

Do you…

View original post 1,053 more words

Posted in Healthy, Happy Food | Leave a comment

REST in Him

coffee cup

As I began this Saturday meditating on the Lord. I opened up a book that has been sitting on my bedside table for two years. About that, I really don’t like sitting with a book reading it from cover to cover. Maybe it’s too much of a commitment for my busy mind. Anyway, I was reading about sharing the love of Jesus with the lost. The author wrote brief add-ons to the ten commandments. As I read about the honoring the Sabbath day to keep it holy (the 4th commandment), I think and pray, God help me understand this more and have a revelation that moves me into this rest. I have understood that we can’t walk in unbelief.  We need to rest in Him and His promises and literally rest. If not, we then end up like the Israelites wandering in a desert for 40 years before getting to the Promise land. Some did not get there at all.

With all that’s going on around us, I believe we do not need to be in unbelief or fear. This is not God’s plan and so we can pray according to the truth that He loves us and tells us not to fear or be anxious. Unbelief also hinders receiving the promise.  Having the truth in us from being in His Word is sure to bring about His promises.

Later on in the morning I listened to a message that happened to be about—wouldn’t you know it?—RESTING IN HIM.  With my little prayer to the Lord about this Sabbath rest and receiving from Him, He answered my prayer by giving me answers that I can directly deposit into my heart to receive more from Him. {A funny part about THIS part of the morning was just before this as I was trying to actually “rest” a bit with a cup of coffee and my breakfast—you know that picture perfect coffee on the table with steam rising?— I accidentally  forgot to put the cover on my coffee grinder as I was reaching for the extension cord {my coffee grinder ‘on’ button doesn’t work so I have to put the cover on and plug it in for it to be “on”}.Needless to say, I was showered with beans! I was trying to enter rest and a wanna-be chaotic moment came. lol; anyway I’m not looking to deeply into that. It’s just time for a new grinder or maybe stop trying so hard and just buy the grounds! I just love the smell of grinding the coffee though…..

Bottom line is, “we don’t have to do anything—we don’t have to make it happen. {God pre-ground the coffee!!} The only thing we have to do is fight the good fight to stay in the rest of God (Hebrews 4). If we’re not careful, our human nature and our religious mindset are going to try to make it happen.” We then get back into works; It’s not about how much we read our Bibles, how hard we pray, thinking then we’ll be worthy…  “Just believing Jesus has done it makes us worthy.  Labor to stay in that position. It’s Jesus alone. Rest in the finished work of the cross. He paid for our peace” (Isaiah 53:3-5)–Ashley Terradez

What have you been praying about? Are you anxious when praying? Striving to stay on top of the situation?  Give the situation to God. Lay down your burdens. Pray in faith and having a joyous expectation for what you’ve been praying for… big and small. Just Rest. Take a Sabbath day off from your toil.

I’ve seen so much fear and unbelief in the world as we all have but this is the culmination of the world not trusting in the one true God. He is faithful. Include Him back in your lives (message to the world at large)!

Pray, believe, have patience and faith. “Faith and patience plan for the future”–Carly Terradez,

If you’re interested in what I’ve been listening to, check out Terradez ministries on YouTube and search “Manifesting Miracles”.



Posted in Bible Study, Inspired Writings | Leave a comment

Some Vital Info About Tea!


I’m writing this blog to hopefully benefit you all. God gave us numerous resources to keep healthy. Tea is one amazing infusion of healthful leaves that bring amazing benefits to our bodies. So, grab a mug and some loose or bagged tea. Heat some water, put the two together, let sit for a few minutes and then sip it up.

Because of CNN’s report that a Doctor Li Wenliang  in China found out something important to reducing the COVID symptoms, I am posting a little more info about tea and its benefits.

So they are saying that in China they’ve been giving patients 3 cups of tea per day which seems to have helped contain and stop transmission of COVID.

The Methylxanthines, caffeine, theobromine and theophylline are all present in tea but caffeine as we know is most prevalent in coffee, theobromine in chocolate and theophylline in tea.

Green tea is a vasodilator and smooth muscle relaxer with theophylline as a bronchial relaxer (used for bronchial dilation against asthma). It only makes sense that this could be part of the “help” with the problems associated with this virus. I could be wrong.

EGCG is a compound in green tea which makes it so potent. (It’s full name is epigallocatechin-3 gallate). It has high levels of free-radical scavenging activity. Green tea’s EGCG is 30 times more powerful than vitamin E against DNA-destroying attacks.

Black tea loses its EECG and other beneficial polyphenols entirely during the fermentation process. There are still benefits to black tea though.

In general, both black tea and green tea help promote digestion(due in part to the enzyme Staphyloccoccus aureus), help our bodies resist harmful bacteria, inhibit tumor cells, help prevent heart disease, strengthen the immune system, have antioxidant activity, reduce cavities, and retard atherosclerosis. ..all derived from tea’s rich supply of polyphenols. Green tea is a better source of polyphenols.

The “tea” they serve the patients in China may be black or white or green. I’m not sure.  I’d say just drink tea a few times per day. Tea drinking has protective benefits of all sorts including cancer prevention. Research at the American Health’s Foundation In NY shows that green tea’s anticarcinogens are anti-mutants “preventing activation of carcinogens so that free radicals never even form” My thinking here is that if God put in tea, the ability to prevent free radicals from forming in carcinogens, then maybe it has more abilities than we realize in bacterial and viral free-radical mutations as well. Maybe this will be studied in the near future.

Note 1: Whole leaf teas may be healthier than bag-cut teas because they contain more antioxidants.

Note 2: On my bag of matcha tea, it boasts that one glass of matcha may be the equivalent of 10 glasses of green tea in terms of its nutritional value and antioxidant content.

Note 3: Don’t add milk to green tea as it inhibits absorption of the protective polyphenols.

Note:4 When preparing green tea, do not heat your water beyond 176 degrees to maintain the important compounds that affect our health in a beneficial way.

Posted in Beverages and Smoothies, Healthy, Happy Food | Tagged , , , , , , , , | Leave a comment

Bittersweet Chocolate-Walnut Brownies, 2 Ways

brownies2 (2)


Chocolate for health? Yes absolutely. I can’t say how often chocolate makes me feel healthy. I laugh as I say that because I know it sounds funny. Who’s with me so far?

When you are educated on the benefits of a certain kind of food, you WANT to incorporate it into your diet, right? I’ve incorporated foods I don’t like into my diet just to help with a certain health issue. For instance, I once had an ulcer that I believe was a result of stress and I looked in one of my books and found that cabbage juice is healing. I drank this gross beverage and it helped cure me. That along with glutamine and avoiding foods that irritate took all my pain away!

Chocolate is a fun food to incorporate. You can use it along with your craving for it and make some gooood stuff!  Chocolate is rich in magnesium and often when we crave chocolate, it may be due to a deficiency in this precious mineral.

Dark chocolate, cocoa powder and cocoa nibs are the best options for health benefits.

For more information, check out my blog Chocolate For Your Health

So here is a chocolatey brownie recipe—no need for a mix! Please stop making brownies from a box. Honestly.

This is pretty healthy. You get lots of antioxidants and protein; so dive in, but please share with a few other people! Sharing is healthy too!

Bittersweet Walnut Brownies

  • 4 ounces bittersweet or dark chocolate, preferably organic
  • 6 tablespoons unrefined coconut oil
  • 1 tablespoon organic ghee (for flavor, or another TB coconut oil)
  • 3 eggs, preferably organic
  • 2 tablespoons organic plain yogurt
  • 1 teaspoon vanilla
  • 1/4 cup plus 1 tablespoon cocoa powder
  • 1/3 cup coconut sugar or sucanat
  • 1 teaspoon pure stevia powder (not bulked up with maltodextrin)
  • 1 teaspoon acai or goji berry powder for nutritional boost (optional)
  • 1/2 cup walnuts, roughly chopped

Preheat oven to 350°. Coat a 9×9-inch square baking pan with cooking spray.

Melt chocolate, oil and ghee in a double boiler pan. Set aside to cool slightly.

In a medium bowl, whisk eggs with yogurt and vanilla. Sift cocoa powder into bowl and stir in the coconut sugar, stevia and acai or goji berry powder, if using.  Slowly stir in warm melted chocolate and oil mixture.  Add half of walnuts to batter. Pour batter into prepared pan. Sprinkle with remaining walnuts. Bake for 22 minutes or until middle is set. It is best not to over bake, so check to be sure the brownies are not over-browning.


For fluffy gluten-free brownies, you can add 1/4 cup chick pea flour, 1 teaspoon baking soda and a pinch of sea salt to the dry ingredients. See photos at end of post!

brownies (2)


Variation with 1/4 cup chickpea flour and baking soda
Super moist brownies sure to please!
Fluffy brownie variation bakes in same amount of time.
Posted in Desserts/ Healthy Treats, Gluten-free, Healthy, Happy Food, vegetarian | Tagged , , , | Leave a comment

Cocoa-Coconut-Almond Mounds


With the crazy vast amount of healthy food crazes out there, It’s hard to know what you really want to do right? Paleo, No carb (nonsense dieting), low-carb, or vegan. Then there are all the diets people “have to” be on because of gluten intolerances, lactose intolerances, soy allergies, etc. The deterioration of digestive systems through our tainted food supply, ingestion of chemicals, and genetically modified foods has led to many diseases and intolerances.

I don’t want to debate all the opinions regarding healthy choices, but I do want to say that eating as “clean” as you can, is, to me the way we all ought to eat. Then when you don’t feel quite right it is much easier to pin point what might be the culprit—it’s usually when we aren’t getting enough of certain nutrients or we go too far with sweets or stimulants such as coffee or chocolate.

If you don’t eat clean then you may eat foods that are: high in sodium, contain refined flours and sugars, pasteurized non-grass fed dairy, conventionally raised meats, cheap oils, preservatives, and genetically modified ingredients.


Try these clean eating fiber-filled cookies that contain antioxidants from cocoa, healthy fats from nuts and coconut, and minerals such as magnesium, manganese and selenium from dates. You get healthy protein and fats without refined flours or sugars.

Although I could have made these vegan, I chose to add an organic egg. I believe it is a healthy addition. Though there are many times, for variety, I make vegan everything, and even go raw! If you really want to make these without the egg, just use 1-1/2 tablespoons milled flax mixed with 3 tablespoons water (let sit for a couple minutes) in its place. 🙂

Baking these at a low temperature is important so as not to brown or burn the oils in the almonds. Over toasted or roasted  nuts and seeds are harmful to our health. Treat your oils and seeds gently.



Here is the recipe:

Cocoa-Coconut-Almond Mounds

  • 6 dates, pitted
  • 6 Tablespoons organic virgin coconut oil, liquid
  • 4 Tablespoons coconut cream, room temperature
  • 6 Tablespoons quality cocoa powder
  • 1 organic egg
  • 1 teaspoon vanilla
  • 1/4 teaspoon almond extract
  • 1-1/2 cups almond meal or almond flour
  • 1 teaspoon stevia powder or monk fruit extract
  • 1 teaspoon baking soda
  • 1/2 cup organic shredded coconut

Preheat oven to 300 degrees Fahrenheit.

Put dates in a food processor fitted with metal blade. Process for 10 seconds or so. Add the next 6 ingredients and process until combined. Add almond meal, stevia and baking soda. Pulse until combined. Add coconut and pulse again until well mixed.

Scoop dough using a small cookie scoop or tablespoon onto parchment-lined pan or pan coated with cooking spray (I ran out of parchment!). These cookies don’t expand much so you can squeeze them all onto one good size baking sheet. Lightly press down each cookie with moist fingers then push sides to pop it back up a bit, forming into a cylindrical kind of shape.

Bake for 12 minutes, but watch them towards the end to be sure only the edges get slightly crisped. They will be very soft but will have begun to crack.

Cool slightly then transfer to a cooling rack.

Makes about 18 moist yummy cookies









Posted in Breakfasts, Desserts/ Healthy Treats, Fuel for Fitness/Fitness Talk, Healthy, Happy Food, Nutrition/Weight Control, vegetarian | Tagged , , , , , , , , | Leave a comment

Life Prolonged!:Disease Prevention;Consuming Healthful Oils


I don’t feel like too many people consider what they put in their bodies, in general. But this blog is to inform those that DO and those that don’t. Truth sets people free in so many ways. Though, You do have a choice to accept it.

I’ve studied health and disease prevention for 20 plus years and I get re-motivated to share when I skim over one of my resources. The resource I picked up today is The Organic Cook’s Bible.

Take a quick stock of your habits regarding foods that contain oils such as canola, soy, olive, safflower, cottonseed, flax, corn, peanut, sesame, etc.

Do you buy store-bought salad dressings? If so  do you look at the label?

Do you cook with oil? If so what type?

Do you supplement your diet with any oils such as fish oil, coconut oil, hemp oil, or flax seed oil?

Do you consume fried foods? If so, are they from home or a restaurant?

It is touted by my resource that we get rid of polyunsaturated oils. Corn oil and safflower oil are two that are high in these fats.  We also need to get rid of partially hydrogenated and hydrogenated vegetable oils. These cause inflammation and can contribute to increased risk of cancer and cardiovascular disease.

Here’s what we need:

Omega-3 Rich oils from flax, oily fish, walnuts, borage, hemp, chia seeds.

Monounsaturated fats from cold pressed extra virgin olive oil (use cold or for low-heat cooking), almond oil, organic canola oil, avocado, and peanut oil for high heat cooking.

Finding good organic oils for your culinary use is essential. Want to know why?

OK. Mass-produced oils such as canola, soy, and cottonseed are from plants that have been genetically engineered to resist damage by herbicides. or to incorporate the gene that expresses the toxin produced by Bacillus thuringienses–a self defeating practice  as it is on plants (especially cottonseed–unless organic) given heavy doses of pesticides!

Sewage sludge containing heavy metals may have been used on the fields where the conventional oil-producing crops were grown and been taken up by the plants. OR if the fields were fertilized with chemical fertilizers, they may be depleted of trace minerals and organic matter.

Bulk oils are usually extracted by a process that utilizes hexane, a petroleum by-product and nervous system toxin. This poses a risk to workers and although the FDA vouches for the safety of chemically extracted oils once the process is complete, I don’t think we can necessarily be assured.

Pesticides have a tendency to accumulate in resulting oils from these plants. (Hence, these chemicals also accumulate in the fatty tissues in out bodies, female breast tissue for example.)

What I’ve seen on the market: The majority of salad dressings contain soybean oil and canola oil. Microwave popcorn contains cottonseed oil, cheaper sauces contain soybean oil,. Restaurants use mixed oils,that most likely come from the above mentioned mass-produced oils. Their dressings likely also contain  cheaper oils to avoid the hardening of the oil when refrigerated (olive oil thickens when cold).

What we need in general. A ratio of 3 or 4 to 1 Omega-6 to Omega-3 oils. Our bodies cannot produce omega-3’s and therefore we need to get it from our food regularly. The proper ratio boasts the following benefits: lowers risk of cardiovascular disease, lowers blood pressure, prevents irregular heartbeats, and promotes cardiovascular health.

We also benefit greatly from monounsaturated fats from olive oil, canola, peanut, sesame, almond and avocado oils.These contain over 50% monounsaturated fats.

Corn, safflower, walnut, sesame, soy and sunflower oils are a rich source of Omega-6, but don’t have much Omega-3, if any.

Best Sources of Omega-3: Ratio shown is Omega-6 to Omega-3

  • Flaxseed oil 2:7
  • Hemp seed 3:1
  • Canola 3:1

Lesser sources:

  • Soy 7:1
  • Walnut 5:1
  • Wheat germ 7:1


Supplementation with Fish oil and flax oils will be beneficial to anyone who thinks they have a diet rich in Omega-6’s.

I personally take fish oil daily as well as flax seed oil which I add to homemade salad dressings. I also sprinkle ground up seeds on my breakfast containing a good amount of flax seeds. I eat wheat germ every day and munch on walnuts from time to time. I eat oily fish once per week, although I’d like to have it more than that. I’m gonna work on that…     I currently have hemp seeds as well which I add to smoothies and eat with my cereal.

A Word about extra virgin coconut oil: This oil, consumed in moderation (and daily is fine), is good for energy as it goes to the liver and is not stored as fat. It is one of those fats that actually can help get you leaner. Olive oil and coconut oil have been said to help this. Taking a tablespoon in the morning before a meal and/or in the evening can reduce hunger and bring health benefits. Coconut oil can help the balance of HDL and LDL Cholesterol. I often use coconut oil as a butter substitute in recipes. Also good for slathering on your face and body!

About olive oil!  This oil is amazing! Promotes a healthy cardiovascular system, and healthy skin. Olive oil contains the precious Omega-9 fatty acids. This does not upset the balance of Omega-6 and omega-3 in your diet. Be sure to look for cold-pressed and organic if you can. It is a bit more expensive but well worth it. It is a good thing if your olive oil tastes peppery and intensely fruity. For these ones will have the most antioxidants—polyphenols and tocopherols—that help keep bad cholesterol from clogging the arteries.  One more word of advice, Don’t cook with olive oil if you can help it to protect its benefits. I prefer to drizzle olive oil over cooked veggies as opposed to cooking them in the oil. I like avocado oil for stove-top sauteing.

Keep in mind that cooked oils, in general aren’t the best things for our bodies. It becomes harder for the body to metabolize cooked oil. You can see why fried foods are so detrimental to our digestive systems and overall health. If you regularly consume fried foods, it will become evident in your skin and how you feel. Eventually it will take a toll on your health and promote disease.

I’m going to add here the smoke points of various oils to help you decide which ones you’d like to add to your pantry for cooking with, but be gentle to your food and oils. If you burn it or get it to smoke points, I would discard it.

For high-heat:

  • Avocado, 510
  • Almond 495
  • Apricot kernal 495
  • Sesame 445


For medium-high heat:

  • Canola 425
  • Grapeseed  425
  • Walnut 400
  • Coconut 365
  • Peanut, organic 355


Medium heat:

  • Sesame, unrefined 350
  • Toasted Sesame 350
  • Extra-Virgin olive oil, preferably organic 325
  • Corn, unrefined organic 320
  • Coconut, unrefined 280


ZERO heat oils for use in dressings and supplementation:

Borage, Flax, Wheat germ and Evening Primrose

In addition, help your hormones with Evening Primrose, and Black Currant seed oil. Also, add to your supplement routine a high quality Vitamin E oil containing mixed tocopherols and tocotrienols. Take these with you fish oil and/or meals containing fat.




Posted in Food products/Supplements I use, Fuel for Fitness/Fitness Talk, Health Help, Healthy, Happy Food, Nutrition/Weight Control | Tagged , , , , , , | 1 Comment

Super Seed Chocolate Bark GF

Making this again this week. It’s been too long!

Fit, Healthy, Happy Home


If your kids are like mine, they don’t just open the snack drawer and eat raw pumpkin seeds, they’re looking for a treat, like all the time.

I love this snack, because my family loves this snack.  I feel good that they are getting nutritious nuts and seeds into their diets. Mineral rich seeds such as pumpkin seeds help us attain manganese, phosphorus, zinc, magnesium, and decent amounts of many nutrients like copper and iron, and seeds also provide protein—a much needed part of our busy active lives.

Based on a recipe from Enjoy Life; I’ve adapted time and time again. Here is the basis for it with options for you. I usually double the recipe because these babies go soo fast.

  • 1-1/2 cups crisp cereal (whole grain crisp brown rice–any natural foods brand,or, crunchy flax or crunchy flax and chia by Enjoy Life are the best ones)
  • 1 cup…

View original post 152 more words

Posted in Healthy, Happy Food | Leave a comment