Vegan, Gluten Free
Happily serves 8-10
1/3 Cup Pumpkin puree
1/2 Cup Coconut butter
2 TBSP Almond butter
2 TBSP Maple syrup or Blackstrap molasses
2 tsp Pumpkin pie spice
1/8 tsp Himalayan Sea salt
Heat ingredients in a pan for 5 min place in a 4×4 pan and freeze for 1-2 hours.
Refined Sugar Free, GF
Happily serves 16
1/4 Cup Lime juice
1/2 cup chopped cilantro
1/4 Cup Coconut vinegar
5 crushed garlic cloves
1/2 tsp Sea Salt
2 TBSP Coconut sugar (I use less and usually use stevia)
1 Cup Avocado Oil
Mix or blend well. Shake before use.
GF, Refined Sugar Free
Happily serves 12
1 16oz jar chocolate nut butter
1/2 cup rinsed quinoa
1 free range egg (or 1 chia/flax egg substitute)
3/4 cup coconut sugar
1/4 cup coconut flakes
Dash of cinnamon
Mix well and roll into dough balls.
Press into mini muffin tin for portion control.
Bake at 350 for 7-8 mins or eat raw.
To Decode the refined sugar in your diet simply do the following wherever refined sugars are listed in the ingredients.
1 Teaspoon of Sugar = Approximately 4 Grams of Sugar
In other words take the total grams of refined sugar and divide by 4 to learn how many teaspoons of sugar you are consuming per serving.
The Recommended Total Consumption of Refined Sugar & High Fructose Corn Syrup is less than 1 pound per month for Optimal Immune Health. Use the conversions below to assess how much sugar you are consuming each day.
Drinking 1 Soda (12 Ounces) per day = 30 Sodas per month = 2.65 pounds of Sugar per month from Soda alone = 360 teaspoons of sugar your body will have to use, store or eliminate in order to remain in balance at 1 teaspoon circulating in the blood stream.
I would also say that I would not count fruits, vegetables, and whole grains to this total…just refined sugars like white sugar, brown sugar, high fructose corn syrup, dextrose, dextrin, maltodextrin, agave syrup, maple syrup, and evaporated cane juice.
The US governments projects that average annual refined sugar consumption alone…not counting any other sweetener will be 74 or more pounds per year for the next 20 years. And we wonder why diabetes is the fastest growing pathology in the United States today.
1- Mitochondrial Energy Production:
Mitochondria definition: and organelle found in large number in most cells, in which the biochemical process of energy production occurs. It has an inner and outer layer.
2-Organic sourced foods: look up EWG.org
The environmental working group is a nonprofit, nonpartisan organization dedicated to protecting human health and the environment. Learn what organic means
U.S. Environmental Protection Agency (EPA) is a great resource
3- Delayed food allergens: and allergy is an adverse reaction due to immunologic mechanism. A delayed onset food allergy is an auto immune disease that causes your immune system to overact when you ingest certain foods. The immune cells mistakenly attack food particles and treat them as foreign invaders and produce anti-bodies to try to fight what they perceive as toxins. Known allergies we can the immune and digestive systems, draining the body of energy.
Energetic Health Institute…an innovative 501(c)3 California Non-Profit & Gold Rated by GuideStar.org for transparency. School approved by the National Association of Nutrition Professionals (NANP)
I’m a Certified Holistic Nutritionist who can order you the right lab work to complete and over see this process.
https://www.
4- 60% Alkalizing pH scale 0-14 Acid vs. Alkaline
Certain foods can effect of the acidity and pH of bodily fluids, including the urine or blood, and therefore can be used to treat and prevent disease
5- Green Food
Chlorophyll turns into new blood. Green promotes health and energy.
6- ORAC Value of Food
Oxygen radical absorbance capacity Is the unit of measurements of antioxidants found in food. (calories are a unit of energy)
http://superfoodly.com/orac-
7-Refined Sugar
A healthy adult has approx 5 liters of blood circulating at any given moment and needs 1 teaspoon of sugar available during a fasting state. That’s all the body needs to function.
12-ounces of soda or energy drinks typically contain approx 10 tsp of sugar. That raises the blood sugar 10x above what the body needs to function and typically within a matter of minutes.
1 Teaspoon of Sugar = Approx 4 Grams of Sugar
Take the total grams of refined sugar & divide by 4 to learn how many teaspoons of sugar you are consuming per serving.
8-Naturally sweet:
Think Real food
9- Fiber: 8-12 grams per meal. Average 25-30 grams a day.
Adds bulk to you diet and aids in digestion.
Insoluble fiber: found in wheat, bran, vegetables, and whole grains. It helps speed passage of food through the stomach and intestines.
Soluble Fiber: attacks water and turns into gel, slowing digestion. Found in foods like oat bran, barley, nuts, seeds, beans, lentils, peas, and some other veggies and fruits. Can help lower cholesterol.
10-Raw foods
Raw foods contain enzymes. Enzymes help break down food and aid in digestion.
Proteases: breaks down Protein
Lipase: breaks down fat
Amylase: breaks downs carbs
11- Healthy Preparation Methods
12-Environmentally Safe Meats and Fish
13-Environmentally safe Cookware
NO TEFLON!
14-Friends and Family MOODS
15- Beverage 8oz or less
16- Burn off what you consume!
Exercise/movement
GF, Refined Sugar free
Happily serves 4-6
ALL ORGANIC INGREDIENTS
You can store leftover pancakes in an airtight container in the fridge for a few days. The leftover pancakes actually make a delicious “bread” for grain free sandwiches!
Quinoa Brittle
3/4 Cup Tricolor uncooked quinoa
3/4 cup Pecans
2 TBSP Coconut sugar
1/2 tsp Pumpkin pie or allspice
2 TBSP Coconut oil
1/4 cup Blackstrap Molasses
1/4 cinnamon
Pinch of Himalayan sea salt
Stevia, if you desire it sweeter
Preheat oven to 325.
Line a baking sheet with parchment paper. (Cover all edges)
Combine quinoa, pecans, coconut sugar, salt, and cinnamon/spices in a bowl and set aside.
Over low to medium heat, add the coconut oil and black strap molasses (and optional Stevia). Stir until there is no visible separation. Pour over the dry ingredients, combine and coat evenly, spread on a parchment lined baking sheet with a metal spoon.
Try to get it as even as possible or the edges will burn in the center won’t crisp up.
Bake for 15 minutes and turn the pan around to ensure even baking and Browning. Back 5 to 10 minutes more and watch carefully so it does not burn. The edges will get crisp and caramelized, and the color will be uniformly deep golden brown in color.
Let it cool completely before breaking it into serving pieces. You can store leftovers in a sealed container at room temperature for a week, or in the freezer for up to one month.
Gluten Free, Vegan
Happily serves 4
3 Avocados
1/3 Cup Coconut nectar
1/2 Cup Raw cacao
1 tsp ground cinnamon
dash of allspice (optional)
2 vanilla beans, split and seeded
1/4 tsp Himalayan sea salt
Stevia drops if desired sweeter
Mash all ingredients together and enjoy!
Optional to add nut milk to thin out consistency.
Fresh mint leaf for garnish or chopped for added flavor
The Cacao is antioxidant rich, high in flavonoids, which are essential to a healthy cardiovascular system. Cacao provides a natural form of iron for a natural energy boost.
The avocado provides heart healthy monounsaturated fats as well as a good amount of vitamin B5 and Vitamin K. Avocados are known for promoting heart health, regulating blood sugar and are believed to potentially offer anti-cancer benefits, specifically when it comes to cancer of the mouth, skin and prostate gland. Avocados are very alkalizing to the body.
Vegan, GF, Refined Sugar Free
Happily serves 2
Allow can of coconut milk to sit in fridge overnight, untouched.
In the morning, open the can and scoop out the solid cream on top. Pour the liquid into a different container.
Add vanilla and stevia or syrup to taste and use a high-powered hand blender to whip the cream into soft peaks.
Serve immediately
ALL ORGANIC INGREDIENTS
1 1/4 Cup walnuts or cashews
1 Cup firmly packed dried unsweetened mango
10 soaked medjool dates, pitted
2 TBSP hemp seeds
1/3 Cup unsweetened finely shredded coconut
1 lime and zest
Dash Sea salt
Preheat oven to 350.
Add dried mango to a mixing bowl and cover with warm water (don’t skip this step or they’ll be too tough to blend).
Let soak for 5-7 minutes, or until soft and pliable, but not too soggy.
Drain and lay on a towel and pat off excess moisture. Set aside.
Add nuts to a food processor and mix into a fine meal. Set aside.
Add dates and soaked mango to the food processor and mix until a rough paste/sticky dough forms.
Add nut meal, hemp seeds, shredded coconut, lime zest, and sea salt. Mix until it forms a moldable dough.