Repeat Recipe for My Low Carb Bakers ....

Posted on July 20 by
in Blog

Low Carb Apple Muffins (Keto/Paleo)


2 ½ cups blanched almond flour
1/2 cup of granulated monk fruit (granulated xylitol or stevia)
1 1/2 tsp gluten free baking powder
1/4 tsp sea salt
1/3 cup butter (measure sold, then melt)
1/3 cup unsweetened almond milk
3 large eggs
1 tsp vanilla extract
2-3 TBSP apple pie spice + extra cinnamon to taste
1 medium apple (chopped into small pieces)


1. Preheat oven to 350 degrees. Line muffin pan with 12 muffin liners.

2. In a large bowl, stir together the flours, sweetener, apple pie spice, cinnamon, baking powder and sea salt.

3. Mix in melted butter, almond milk, eggs and vanilla. Then fold in apple.

4. Evenly fill the 12 muffin cups and bake for 25 minutes.

(You can also use coconut oil instead of butter, but it is a bit more "greasy")


Staying healthy as time marches on…

Posted on July 09 by
in Blog
Pair protein and physical activity.
Many people over age 50 have a condition called sarcopenia, an age-related decline in skeletal muscle. It starts as early as 40 and, unless you take intentional action to counteract it, it gets worse as you age — you could lose as much as half of your muscle mass by 70. Fortunately, two tools in your anti-aging toolbox will help keep you strong: protein and physical activity.
Ignore the generic advice that women need 46 grams of protein a day and men need 52. The amount of protein you need depends on what you weigh, and research strongly suggests that even if you’re the same weight in your 50s and 60s that you were in your teens and 20s, you need more protein in later decades. Whatever you weigh in pounds, divide it in half, and aim to eat about that many grams of protein per day. If you eat meat, chicken and fish, one ounce by weight equals seven grams of protein; for other foods, read labels.

A Plant-Based Diet Can Help Protect Your Skin from the Sun

Posted on July 06 by
in Blog
Chocolate, especially high-flavanol cocoa
Cruciferous vegetables (e.g., broccoli)
Green leafy vegetables
Sweet Potato
Tea, especially green tea

Vitamin Z

Posted on July 01 by
in Blog

I know you have a lot on your plate. You are juggling many things, and it often feels like the only way to "do it all" is by sacrificing sleep. You often think, "Who needs their ZZZ's when caffeine keeps me going?" It can be tempting to burn the midnight oil to reach work deadlines and balance family life. Yet the truth remains, no matter how much man has tried to outsmart the need for vitamin Z, sleep deprivation can wreak serious havoc on your health.

What is vitamin Z? While it is not a vitamin you'll find in your food or a supplement you can buy, it is essential for a healthy mind and body. If you haven't figured it out yet, vitamin Z is sleep, and you need 7 - 9 hours every night.

Sleep is when your body repairs and rebuilds. A well-rested body makes better food choices, has more energy, craves less sugar, and manages life better. In contrast, sleep deprivation causes a rise in cortisol levels, which impacts hunger and stress levels. Without enough vitamin Z, the bottom line is you're more likely to make unhealthy food and lifestyle choices to keep you going.  

Read on to learn more about why getting your vitamin Z is fundamental for a healthy mind, body, and soul!

Vitamin Z for a Healthy Weight

RDA for Vitamin Z (according to National Sleep Foundation Guidelines for teens and adults):
Teens (ages 14 - 17): 8 - 10 hours sleep / night
Adults (ages 18 - 64): 7 - 9 hours sleep / night
Adults (ages 64 and up): 7 - 8 hours sleep / night

Sleep and Your Weight:
It's no secret sleep makes just about everything better, including your weight. Research has found that people who sleep more tend to maintain lower body weight.

The less you sleep, the greater the risks for obesity.
  • 6 hours of sleep increases risk by 23%
  • 5 hours of sleep increases risk by 50%
  • 4 hours of sleep increases risk by 73%

Have you ever ever noticed that when you are tired, you crave more sugar and fat? Being sleep-deprived messes up the hormones that regulate hunger, causing an increase in appetite and cravings for high calorie, high carbohydrate foods (aka, sugar and fat!).

One study found that sleep-deprived women ate 329 more calories per day than when rested. However, sleeping 7 hours or more per night increased the likelihood of losing weight and keeping it off by 33 percent.

What about occasionally skimping on sleep?
Researchers found that after only two nights of sleeping 4 hours, participants experienced an 18% drop in leptin and a 28% increase in ghrelin. Leptin is the hormone that tells your body to stop eating, whereas the ghrelin hormone tells you to eat more! Keep in mind that this was only after two nights. Imagine what happens to your hormone levels the more sleep-deprived you become?

Bottom Line: Sleep and Your Health
Sleep is not only crucial for balancing your hormones and weight, but it's necessary to fight off infections, boost your immune system, and promote healthy skin!
7 Tips for Creating Healthy Sleep Habits
  1. Consistency is Key: Your body likes to follow a routine; therefore, try to go to bed and wake up at the same time. While this can be challenging at times, the more you practice it, the more you will find your body craves a consistent schedule.
  2. Exercise: Go ahead and add a sleep enhancer to the list of benefits your body reaps from participating in regular physical activity! Exercise outside and soak up the sunshine for a bonus. Frequent exposure to the sun helps to keep circadian rhythm in tune!
  3. Create a Bedtime Ritual: Maybe it's a hot bath, a cup of warm tea, or a spritz of essential oil on your pillow. An evening ritual will help you relax and unwind as your body prepares for a good night's rest.
  4. Limit Caffeine: For the best night's sleep, limit consumption of caffeine-containing drinks and food after noon.
  5. Avoid Alcohol: Alcohol interrupts the body's sleep cycle. Therefore, it's best to avoid alcohol within five hours of bedtime.
  6. Escape the Electronics: From television to smartphones and every electronic in between, these devices can hinder a good night's rest. If sleep is a struggle and electronics are part of your evening routine, it's time to create a new escape. Try replacing television time with a good old-fashioned book!
  7. Practice Gratitude: End the day by unwinding with a daily gratitude practice. Using a breathing exercise, let your mind reflect on something you are grateful for while breathing in for a count of 8 and out for a count of 8.
Featured Recipe
Cherry-Infused Sleepytime Tea

Chamomile tea has long been used as a remedy to unwind and prepare your body for a good night's rest. This recipe will take it a step further by adding a dose of natural melatonin from tart cherry juice. Enjoy!


  • 6 - 8 ounces chamomile tea
  • 2 ounces tart cherry juice
  • 1 tsp honey (optional)
  • 1 tsp lemon juice (optional)

Instructions: Brew tea according to instructions. In a small saucepan, warm tart cherry juice over medium-low heat. Combine tea and tart cherry juice, add in honey and lemon juice if desired. Sip and enjoy!

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