Monday, August 28, 2017

How to Make Smoothie Shake Cups

 Coconut Green Smoothie Cups

 Apart from chugging it straight up, coconut water is a great addition to smoothies. But you don’t always want to take the time to gather up all the necessary ingredients and toss them into a blender. These coconut green smoothie cups are your answer to a hurry up smoothie. Simply blend up all the ingredients, freeze them in muffin cups and place them in a Zip-top bag for later use.

2 cups coconut water
1/3 cup almonds
2 cups spinach
2 celery stalks, chopped
1/4 cup fresh mint
1/2 orange
1 tablespoon honey
1/2 teaspoon ginger powder
Place the ingredients in the order listed in a blender container and whirl until smooth. Divide mixture among 12 muffin cups and freeze until solid. When ready for a refreshing drink, place 1 cup coconut water or regular water in a blender followed by two of the green cups and whirl. If you don’t have a powerful blender, you might need to cut the frozen smoothie cups into quarters first.
 recommend using silicon muffin trays when making frozen smoothie cups. Because they are non-stick and you can bend and twist them, extracting the frozen contents is a breeze. If using metal, you may need to place the bottom of the tray in warm water for a few seconds.

Thai Mango Shake Cups

2cups coconut milk
2 mangos
1/2 cup roasted peanuts
1/4 cup fresh mint
Zest of 1 lime
Juice of 1 lime
1-inch piece fresh ginger
1/4 teaspoon chili powder
Place all of the ingredients in a blender container and blend until smooth. The mixture should be nice and thick.
Divide the mixture among 12 standard sized muffin cups and freeze until solid, about 4 hours.
Unmold smoothie cups, place them in an airtight container, and return to freezer until ready to use. If you did not use silicon muffin cups or liners and are having trouble unmolding the frozen cups, try placing the bottom of the muffin tin in warm water for few seconds, being careful not to thaw the contents.

When ready to make a smoothie, place 1 cup liquid of choice and 2 smoothie cups into a blender container and blend until smooth. For most blenders, its best to carefully slice the smoothie cups into halves or quarters first before placing them in the blender container. 

Java Chocolate Smoothie Cups


3 cups strongly brewed coffee, cooled
2 bananas
1/2 cup chocolate hemp protein or other protein powder of choice
1/2 cup almonds
1/3 cup pitted dried dates, chopped
2 teaspoons vanilla extract
1 teaspoon cinnamon

Place coffee, bananas, protein powder, almonds, dates, extract and cinnamon and in a blender container. Turn blender onto its low setting and process for 20 seconds. Switch to the high setting and blend until dates and almonds are pulverized, about 1 minute.

Divide mixture among 12 medium sized muffin cups. Place trays in the freezer and freeze until solid. Unmold coffee cups and store in the freezer in a zip-top bag.

When it comes time to make a smoothie, simply place a couple of frozen coffee cups in a blender along with about 1 1/2 cups liquid (I use 1 cup milk and 1/2 cup water) and blend until smooth. If your blender does not have a lot of power, you may want to carefully slice the frozen cups into halves or quarters before blending.  RECIPES FROM

Sunday, August 20, 2017

How the Ketogenic Diet Works





Understanding How the Ketogenic Diet Works  

There is a lot of talk lately about the ketogenic diet. What is interesting, is that this diet is not new. Originating back in the 1920’s, this very low-carbohydrate diet was originally used as a treatment for epilepsy.  Today, the ketogenic diet has become popular for weight loss, however, it is not right for everyone.

To better understand how the ketogenic diet works, we first need to know how macronutrients – carbohydrates, proteins and fats – are broken down by the body for energy.  Carbohydrates are broken down into glucose which is either used immediately as energy or stored as glycogen or fat which can be used later for energy.  Protein is broken down into amino acids, of which 50% are stored as glycogen or fat which can also be used later for energy. Fats, on the other hand are broken down into fatty acids and stored as triglycerides.
A typical diet consists of approximately 50% carbohydrates, 25% protein and 25% fat.  However, the ketogenic diet consists of approximately 5-10% carbohydrates, 10-20% protein and 80 – 90% fat, in addition to avoiding specific foods altogether. With a limited supply of glucose, which is a primary fuel for the brain, the body kicks into starvation mode and begins to breakdown fatty acids to produce ketones  as an alternate source of energy, thus creating a state of ketosis.  Since the brain needs a constant supply of energy, the body will continue to break down fat to survive, hence the weight loss.

What foods are included in the Ketogenic Diet?

Here are examples of common foods you would eat on the ketogenic diet. (This is not a complete list.)
Fat: avocado, coconut milk or oil, olive oil, nuts and nut butters, bacon, egg yolks, butter, heavy cream, cheese
Protein: meat, poultry, seafood, eggs
Carbohydrates: leafy greens, asparagus, cabbage, celery, zucchini
Off Limits: fruit, grains, legumes, sugar, processed foods

Benefits and Drawbacks of the Ketogenic Diet

As with most dietary approaches, there are benefits and drawbacks to the ketogenic diet. Keeping in mind that everyone is different and results may not be the same for everyone.  Benefits may include weight loss, blood sugar control, lower triglycerides and improved overall cholesterol.  However, the long-term safety of the ketogenic diet is still to be determined. Forcing the body into a state of ketosis can create side effects, including abnormally high levels of uric acid, which can cause painful conditions, such as gout and kidney stones. Very low carb diets have also been associated with adverse metabolic and emotional effects   Medical professionals suggest using caution with a ketogenic diet and be sure a physician is monitoring specific metabolic parameters such as thyroid, sex hormones, and mineral metabolism
Take control and upgrade your body, mind, and your life at 
 .If you want to learn more about how the ketogenic diet works, explore these links:


Tuesday, August 15, 2017

What Does It Mean To Be Gluten Free?

What Does It Mean To Be Gluten Free?
These days, more and more food manufacturers are providing gluten-free alternatives of their products, from bagels up to pasta. However, the prevalence has led to a lot of misconceptions. The term “gluten free” is widely linked with being healthy, but often in the sense of a dieting fad. Not everyone stops to think about what gluten free really means and why individuals should or should not eat certain foods.

So, What Does it Really Mean to be Gluten Free? 


Gluten pertains to the protein found in rye, wheat, and barley and the cross between barley and wheat known as triticale. There are individuals who truly need to follow a gluten free diet for the sake of their health, such as those with celiac disease; for these people, gluten can result in damage to the lining of small intestines. But the vast majority of people have no problem digesting gluten.
Being gluten free means eliminate gluten foods or products from your diet. Following any type of diet is challenging but adhering to a gluten-free diet is even more difficult. But with patience, time, and some creativity, you can find ways to effectively substitute gluten free products and still enjoy the taste of your food. If you are following the advice of a doctor for any type of gluten-sensitive disorder, then you should also consult a nutritionist to help you plan your meals.
Many foods are naturally gluten-free, such as nuts, vegetables, fruits, fresh meats, and some dairy products. To be gluten free means avoiding bread, desserts, pasta, cereal, beer, and many other foods on an extensive list.

Can Anyone Really Go Gluten-Free?  


There is really no serious danger in eliminating gluten. However, if you are eliminating a particular ingredient, take some precaution and be careful in replacing this ingredient. Experts recommend sticking to foods that are naturally gluten-free like vegetables, fruits, lean proteins, and dairy. However, double check labels for sugar and sodium content.
Experts also recommend paying close attention to your fiber intake; a diet loaded with vegetables, fruits, quinoa, and many other non-gluten grains should do the trick. Individuals are also advised to take multivitamins to ensure that they are getting sufficient vitamin D.
Being Gluten Free Is Not Just About Giving Up Pasta and Bread
Gluten shows up in unexpected places, like in foods containing soy sauce, which often contains hidden traces of wheat. Gluten is also found in potato chips, hot dogs, candy bars, lunch meats, prepared eggs, and salad dressings. Since the lists of ingredients do not usually include the term “gluten,” it can be tricky to spot unless package specifically indicates that it is gluten free.
You want to avoid things that say, “malt flavor” or “malt extract.” Experts have also found gluten in rye, barley, wheat, and brewer’s yeast. Even if these foods are labeled with “gluten free,” they might contain gluten due to cross contamination.
If you are considering removing gluten from your diet, it is best to speak with an expert, regardless of what your reasons are. Avoid self-diagnosis; it is always recommended to consult with a healthcare professional before starting a gluten free diet. 

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What is Leaky Brain Syndrome?

What is Leaky Brain Syndrome?
Your brain houses your memories, your communication and language skills, and your ability to move your body. It also controls automatic functions such as breathing, body temperature, and heartbeat. Your brain is one of the most vital parts of the body, performing important functions, and it needs serious protection.
Despite the brain’s incredible superpowers, there are instances when the brain, as well as the Blood Brain Barrier—or BBB—is compromised. Leaky brain happens when the protective BBB is breached and naturally occurring substances cross through the walls of the vessels to the brain.
What are the Symptoms of Leaky Brain Syndrome?
The following are common signs of Leaky Brain Syndrome:
A headache is one of the common signs of a leaky brain. The headaches are unexpected and severe. Studies also revealed that pain associated with these headaches is more intense especially when a person is standing.

Cognitive Decline
This includes memory loss and can happen for various reasons, such as from blood brain barrier dysfunction. Studies have revealed that this dysfunction can contribute to the cognitive decline that is often observed in individuals with Alzheimer’s disease and dementia.
Chronic Fatigue
Leaky brain syndrome can lead to tiredness that does not go away even with rest or sleep. It has been discovered that the change in BBB’s permeability may resemble the continuing symptoms and signs of chronic fatigue syndrome.
The breakdown in BBB is often observed in patients with serious psychiatric illnesses, such as schizophrenia and depression.
Causes of Leaky Brain Syndrome
If you are suffering from leaky gut, you are more prone to leaky brain syndrome. Things such as gluten and other known food allergies that damage the villi of the small intestine may eventually damage the blood brain barrier, too. Drug and alcohol abuse also poses risks to BBB permeability.
Infections, environmental toxins, and stress also take their toll on the blood brain barrier. There is a substance in the body known as Zonulin that determines the brain and the gut's permeability. Studies revealed that consuming gluten tend to increase Zonulin levels within the body, resulting in elevated permeability on both barriers. This is also common for individuals with gluten sensitivities to develop both leaky brain and leaky gut.

In order to effectively treat leaky brain, it is important that any issues concerning the gut are addressed due to the connection between the brain and the gut. Gluten must be eliminated from your diet since this increases the permeability of tight junctions, resulting in a broken down BBB.  Food sensitivities are often linked to the inflammation.
Many individuals suffer from leaky brain syndrome.  If you are at risk for developing this, you need to protect your brain. You should embrace a healthy lifestyle and engage in activities that promote ideal mental health. If you have been diagnosed with leaky brain syndrome, however, there are many effective treatments today that you can consider. 

Friday, August 11, 2017

Healthier Alternatives to Cereal

Healthier Alternatives to Cereal

Breakfast is the most important meal of the day. But did you know that despite cereal flooding the shelves at your supermarket, cereal isn’t as healthy as marketing makes it out to be? Unless you are eating good quality muesli each morning with some fruit, then cereal is not going to be giving you the nutrition you need to set your day off on the right foot.

I’ve compiled a list of easy, fast and healthy breakfast ideas that don’t include the cereal box so that your next breakfast can be a nutritious one.

Mini Frittatas
These are basically mini omelets that are baked in a muffin tray. You can eat them hot or cold, depending on your mood. You can also add in other healthy foods like vegetables, cheese, or meats. Simply whisk some eggs, add a dash of milk or water, chopped veggies and bake for 10-15mins. Easy right?

Breakfast Quesadillas
This only takes a few minutes in the skillet to cook and is great for using leftovers. Cut up some greens, beans, roasted potatoes, leftover meats, anything you’ve got will work. Grab a wholewheat wrap add your ingredients to half and fold over while cooking. The best part is that it’s super healthy for you!

Biscuits or Muffins
These are pretty great because you can add in all sorts of things to make them even more healthy and tasty. You could use mashed banana instead of sugar or raw cacao instead of chocolate chips. Some of the things I like to add in are nuts, seeds, and fruits like blue berries.

Muesli is great for the summer time when it’s too hot for things like a hot bowl of oatmeal. Raw oats, fruit, and nuts are very filling and can be soaked in nut milk overnight to make a cold breakfast that’s ready to help you beat the heat of the summer’s day.

Smoothies are very healthy for you, but it can be tricky to make sure they fill you up until your next meal. Try adding some dry oats, nut butters, or avocado for more protein and belly filling power! You can actually make these the night before by putting the ingredients
into a bag or container and store in the fridge. When you wake, add it all to the blender, pour into a glass and off you go!

Baked Oatmeal
Baked Oatmeal is really great for grabbing on the go. If you make it on Sunday night, you can pack into a little container and it will be great for breakfast all week long! You can eat it cold or hot that will take just seconds to make. You can also add in some fruits, nuts, and even chocolate for different flavors.

Breakfast Bar
You need to be very careful with pre made bars. Some of these bars say they are healthy when they are really packed full of sugar. I like to make my own instead so that I can make sure I am eating only the healthiest ingredients. So, instead of adding sugar, try adding some nuts, oats, mashed banana or dried fruit. Those ingredients will guarantee it tastes great and be healthy for you too!

Eggs and Veggie Soldiers
These are soft boiled or poached eggs with vegetable sticks as soldiers. They are an amazing and healthy meal that’s also easy and fast to make.

Surprise’ Plate
Like the Breakfast quesadillas, these are great for using leftovers. You can add in fruits, veggies, meat, cheese, olives, dried fruit, and/or nuts to make whatever surprise you’d like to see on your plate in the morning. Think of it like a snacks plate or nibbles platter where you can have a mini buffet of food on your plate.

Now, that you have some great new ideas for eating healthy at breakfast time, there is no reason to skip the most important meal of the day. Whether you are in a rush or have plenty of time to cook up a hearty meal, you’ve got plenty of healthy options to choose from that will make sure your body gets the nutrients it needs to make it through the day.

Monday, August 7, 2017

Low-Calorie Salad Dressing Recipes

Healthy “French ” Dressing


1/2 cup tomato juice
2 tablespoons lemon juice
1 tablespoon onion, finely chopped
1 tablespoon green bell pepper, finely chopped
1/4 teaspoon salt
1/8 teaspoon black pepper


Combine all ingredients in a jar. Cover and shake well before using.


6 calories, 0 grams fat, 2 grams carbohydrates, 0 grams protein per serving. This recipe is low in fat.
   (including Weight Watcher's Points ®, cholesterol, sodium, vitamins, and diabetic exchanges)

Creamy Balsamic Salad Dressing
  • ¼ cup balsamic vinegar
  • 1 tablespoon light soy sauce
  • 1½ tablespoon Dijon mustard
  • 1½ tablespoon honey
  • 3 tablespoons nonfat Greek yogurt (may substitute regular nonfat yogurt but finished product will be a little different)
  • ½ tablespoon extra-virgin olive oil.
  1. Mix well. Store in refrigerator.
Makes 8 servings/2 tablespoons each.
Nutrition Information
Calories: 62 Fat: 4 g Carbohydrates: 6  

  • Coconut Ranch Dressing

  • 1 cup mayonnaise
  • 1 cup coconut milk
  • 1 tsp dried dill
  • 1/2 tsp garlic powder


  1. Mix all ingredients together.
  2. Refrigerate for one hour before serving.
  3. Based on recipe from

    Strawberry Vinaigrette

  • 1/2 cup olive oil
  • 1/2 cup halves strawberries
  • 1 tsp or 1 packet dijon mustard
  • 2 tbsps balsamic vinegar
  • 1 dash salt
  • 1 dash pepper
  • 8 servings 1 packet steviea 


  1. To prepare, puree strawberries in a blender or food processor.
  2. Add vinegar, mustard, and seasonings. Blend, then add olive oil.
  3. Blend until creamy. Taste and adjust seasonings to taste.
  4. Note: Steviea amount depends on sweetness of strawberries, you might not need it. Based on a recipe from
5-Days of healthy clean meals with shopping list





Sunday, August 6, 2017

5 Day Clean Eating Challenge

       Are you ready to finally get on track with healthy

       eating (and actually stay there)


We all know what clean eating is all about. But actually doing it? That’s another story. 

What if you had a simple plan to get the junk food out and the healthy food in, even if your 
schedule is packed?

Get ready to make it happen with the
 FREE 5 Day Clean Eating Challenge!

I’m ready to eat clean! CLICK HERE! 

        Friend! I know you have tons of info about healthy eating already. But how often are the clean  
        snacks for work, the eight glasses of water per day, or the healthy recipe prep totally forgotten?
        the 5 Day Clean Eating Challenge comes with everything you need to jump-start your healthy  
        eating routine, regardless of how much time you DON’T have.
                                When you sign up for this FREE challenge, you get:
               1.  My 25-page e-guide loaded with tips for clean eating & a healthy mindset

               2.  A detailed shopping list to save you tons of time at the store 

               3.  A 5-day suggested meal guide for breakfast, lunch, and dinner so you don’t have to
                    wonder what to prepare. 

               4.  My Daily Clean Eating AND Clean Eating On the Go Checklists, to print out and post  
                    on the fridge or in the office so you can stay on track! 
       This is a NO WORRYING, NO WONDERING plan for
                   Clean eating when you have no time.

             You can make healthy eating happen and feel amazing even if you:
  •       Work a corporate 9-5
          Are raising a family of five
          Pull 14 hour days
          Live the crazy life of a solo-entrepreneur
          Or simply don’t have enough hours in the day

     The FREE 5 Day Clean Eating Challenge will show you how

    I’m ready to get started!  CLICK HERE!

              For questions, you can contact me at     

          FIND YOUR ZEN  A guild to inter peace 


5 Ayuverdic ways to stay cool this

5 Ayuverdic ways to stay cool this summer
Tired of hiding your heat rashes b make up? Has the sun scorched your skin?
Do creams and ointments
make it more itchy? Ayuverdic has got all the answers to keep you cool
this summer. Summers bring
with them all the excess heat that no one wants, and with it hot flashes,
acne, sunburns and grouchy
moods. Here are 5 way ayuverdic can keep you cool this summer:
1. Stay hydrated
This makes the top of the list. In this scorching heat, water is y
our best friend. Make sure to cut down on
hot beverages and drink lots of water. To keep a check on exactly how much
you take, use bottles with
measured amount of water in it. Add in lemons peels or slices, cucumbers an
d any other seasonal fruits
and you have a homemade detox ready too. This will not only help y
You stay hydrated but also keep your
stomach flat and skin glowing. Isn't that what anyone wants in summers? 

2. Avoid hot spicy foods
Avoid foods that get you sweating from forehead. Spices can greatly increase heat in the body, and that
is the last thing that you need in this season. Replace hot spicy food
s with salads and vegetables.
3. Avoid going out in the sun unnecessarily
Even if you cannot avoid the sun, at least try to minimize it's effect
on your body and skin. When out,
walk in the shade. Don't wear clothes that expose most of your skin or
you will get heat rashes that will
last the summer - literally! Get your dermatologist to choose the best sun block for your skin type, and
apply it not just on your face but on all the areas of your skin that
are exposed. Wear sunglasses to
protect your eyes and a sun hat will do you some good by shielding
that pretty face. 
4. Use coconut oil and coconut water
If there is any right time for drinking coconut water, it sure is in summers. Coconut water is one of
nature's best drinks to keep your body cool and help ward off the extra heat.
As for coconut oil, applying
it to the skin will soothe the sunburns and rashes that can otherwise last even the whole season. Make
sure to apply coconut oil all over your body after a shower, especially b
before going to bed each night.
This will give at least 8 hours for it to work it's magic on your skin. 
5. Listen to sounds that cool you down
Ah, the sounds of water. From the gentle pitter patter of rain to the
splashing of rivers against hills. Even
listening to the sounds of water can help your body cool down. If you are working out to keep your
summer body fit, you should replace the upbeat songs you work out to with
sounds of water. Or just
listen to them while you drive to work. This will help keep your m
ind cool, and that in turn will do the
same for the rest of your body. There are many apps today that have the best
sounds of water for a very
real experience.