Low Carb Apple Muffins (Keto/Paleo)
Ingredients:
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)
Instructions:
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")

A Plant-Based Diet Can Help Protect Your Skin from the Sun
Posted on July 06 by Heather Duquette-Wolf
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!
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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!
Ingredients:
- 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!