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Tag Archives: no sugar added

[Paleo] [Whole30] Apple Berry Smoothie

30 Jun

My mom unfortunately just had knee surgery as she torn her ACL while on vacation last week. Thankfully, God protected her and allowed the surgery to go over wonderfully.

When she woke up the morning after her surgery the night before, she was very hungry and thirsty, as she couldn’t eat the day of her surgery, but solid food just didn’t appeal to her. So before I headed off to my 4 hour organic chemistry class in the morning, I created her this delicious smoothie.

In recovering from an illness or injury, it is so vital to maintain a healthy and clean diet. My mom just recently came off of the whole30 program, so she is use to eating clean, but I wanted to make sure these first few weeks of recovery were filled with only clean, healthy foods. Definitely no sugar (sugar decreases your immune system greatly!)  Also, when being on pain medications, some problems arise (digestive to be exact, I’ll spare the details), so I knew I wanted to keep her smoothie dairy free, and load it up with some healthy and fresh fibrous ingredients. What resulted, was a delicious smoothie, flavored with apples, berries, and coconut, AND free of added sugar, whole30 qualified and paleo-friendly!

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Apple Berry Smoothie (Whole30, Paleo-friendly)

-1/2 big red delicious apple
-1/2 cup mixed berries frozen
-1 egg (Yes, she likes raw eggs in smoothies, and it’s never hurt her!)
-1 handful spinach
-2tsp coconut oil
-1T chia seeds
-1 cup water/ coconut milk
-2T flaked unsweetened coconut

Directions: Blend all ingredients together in blender. If desired, add honey (not whole30 qualified).

Apple Benefits
1)Reduces tooth decay by lowering levels of bacteria
2)Keeps Alzheimer’s away and fights aging effects on brain
3) Curbs Cancer because of flavonol richness
4)Decreases risk of diabetes (due to soluble fiber amount)
5)Reduces Cholesterol
6) High in fiber keeps digestive tract optimal
7)Neutralize Irritable Bowel Syndrome (high fiber content)
8) Detoxes Liver
9) Boosts immune system

Coconut Oil Benefits
1)Fights viruses and bacteria growth in body
2)Fights yeast, fungus, and candida
3) Positively affects hormones for thyroid and blood-sugar control which leads to increase metabolism, energy and endurance
4)Aids in digestion
5)Absorbs fat soluble vitamins
6)Lowers cholesterol
7)Special fat called medium chain triglycerides (Research shows 2T a day allowed women not only to gain less weight but lower abdominal fat)

sources: BestHealthMag.cadoctoroz.com
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PB2 has Added Sugar?!

22 May

Sugar Detox:Day 3

I’m feeling great! Once again, sitting in a 4 hour organic chemistry class without gum is harsh for me, but other than that, fruit has been enough to satisfy that sweet tooth! One finding from yesterday..

pb2 pb2-03

You know that so loved PB2 peanut flour that tastes so great?! Well now I know why. It has added sugar!! Why does everything have to have added sugar to it? I would not have used as much of this as I have in the past if I had known. Thankfully I realized this before I ruined my sugar detox!

Another bad thing about pb2: It has had almost all the fat taken out, so that it is so much “lower in fat and calories”. But isn’t the reason we eat nut butters is to get in some healthy fat. I think so. And now, with this, that isn’t true.

The Truth about PB2 in detail can be found here!

I’ve learned it’s all about moderation. Moderation in eating the food. Not Modifying the food to make it “healthier” so we can eat mass amounts of it! There is such an over eating epidemic in the world today. By the way, things that are “low in fat” have usually had that fat replaced with sugar, so they truly are healthier for you!

There is a peanut flour in which is truly just peanut flour, and no sugar added. Like I said, it still doesn’t have those healthy fats, but I will probably purchase some for minimal use. My main source of nuts will definitely be coming from real, full fat, yet raw nut butters I make at home:) That’s truly healthy! This genetically modified, sugar free, low fat stuff is not truly “healthy”. Low in calories unfortunately does not mean healthy, just like high in calories does not mean unhealthy! There is such a misconception of what healthy is today, and it has led to obesity and eating disorders of all kinds unfortunately.

What to take away from this? Reevaluate what you coin as healthy and not healthy. And check your products labels, they might just surprise you! Fats are good for you, in moderation and of the right type :)

Sugar Detox:Day2- No Sugar Added Chocolate Mousse

21 May

Sugar Detox: Day 2!

Today is my second day on my sugar detox, and I’m feeling pretty good! I just can’t do coffee without sweetener, so I’ve had tea these past two mornings, which hasn’t been the most enjoyable compared to my molasses sweetened Teeccino. But I managed! I woke up feeling so good this morning. I think part was definitely do to no sugar, and part of it just due to not stuffing myself before bed since I couldn’t have sugar:) Today in my summer Organic Chemistry class, I was so tempted to chew gum, I wanted it so much. One thing about me, I chew gum all the time! I usually can’t workout/run without it! So that’s definitely been one of the more tough things to give up..along with my PB2 peanut butter.

Honestly, it continues to surprise me how many things have added sugar in them. This detox has made me so aware of all the added sugar these days! But, It’s been a great way to get myself eating almost all whole, fresh foods instead..since almost every packaged product has sugar! P.S. If you buy “low fat” or “fat free” products, the fat that is taken out is usually substituted with sugar. Beware of products that claim to be “healthy”!

But last night I had to make something to substitute for my nightly dessert/shake I usually have:)

So, I came up with a chocolate mousse, completely free of any added sugar! Is it as sweet as your typical mousse? Probably not. But its such a good way to curve those chocolate cravings without putting all that sugar in your body! Plus, I think it’s pretty tasty:)

Using tofu in makes this mousse a great high-protein dessert! That’s always a good way to go at night :)

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No Sugar Added Chocolate Mousse

-1 package silken tofu

-2T cocoa powder

-10 pitted dates

-1/2 tsp vanilla extract

1 tsp cinnamon

*Directions: Blend all ingredients until smooth. Food processor is best here, but if not available, high power blender is also okay. Choose any toppings you like: unsweetened coconut, peanut butter, nuts, fruit, ect.!

3 Ingredient Cookies

26 Mar

Wait what?! Only THREE ingredients?! And did I mention NO added sugar?! Cookies could never be that easy! Or healthy! Well, actually..they most certainly can! These are not only easy and so very healthy, but extremely delicious!

Sunday night at my bible study, one of the girls brought cookies over for us all. They looked so good, like all oatmeal cookies look, that I had to try one. But what my mouth tasted at that very moment was no ordinary oatmeal cookie. This cookie was soft, chewy, and packed with such a delicious banana flavor! I had to ask what the ingredients were. And that’s when she told me it was so simple and only three ingredients! Of course, I went home only to make them the next day.

But of course knowing me, I spiced it up a bit and added some extras to bring out the flavors. Try it as you will. For me, chocolate is always a must. But any choice you make, it’s delicious. And healthy. And easy. Did I mention absolutely delicious?!

These will certainly be a weekly creation and my new favorite dessert every night. And no, I am not sorry that I ate over five of them when first bringing them out of the oven. Or that I’ll probably eat some for breakfast.  I did say they were healthy..right?

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3 Ingredient Cookies
-2 cups rolled oats
-2 very ripe bananas
-1/2 cup applesauce
-Optional (What I added): chocolate chips, vanilla extract, cinnamon (or anything else you desire! Nuts, coconut, cocoa powder, egg whites for protein,  ect.)

Directions: Mash bananas. Stir in oats and applesauce. Add in any extras you desire. For me, chocolate chips was NOT optional :) Bake at 350 degrees for about 8-10 minutes.