Ok, that got your attention! February is Healthy Heart month and I want you to be empowered to prevent heart disease. Over 800,000 people die of cardiovascular disease in the U.S. alone, every year, and I don’t want you to be one of them!
Three friends have been diagnosed with Cancer in the last three months. It breaks my heart every time I hear this. We are not winning the war on Cancer, but I believe it’s possible, just not with more drugs.
I can’t lie, cookies, cakes, pies and Christmas goodies are all things I Love! Of course, I can’t eat them all the time, but I sure like an occasional treat without too much guilt.
Recipes that are a healthier option are something I’m always searching of. One requirement is that they must taste wonderful! Today I’m going to share with you some of my favorite holiday goodies, because what would the holiday’s be without a little “sweetness”!
Kiwi and Raspberry Tart
This is a beautiful tart to make for a holiday party, so colorful and your guests will love it!
Purchase a pre-made graham cracker crust or make one from scratch.
Graham Cracker Crust
- 1 1/2 cups crushed organic Graham Crackers
- 6 Tablespoons grass-fed butter melted
- 2 Tablespoons raw sugar
- Stir melted butter into crushed Graham Crackers along with sugar.
- Press into 8” pie plate or tart pan
- Bake 350 degrees for 10 minutes – let cool
- 1 package of organic cream cheese softened
- 1/2 tsp. vanilla flavoring
- 2 Tabl. raw sugar
Mix all ingredients together until smooth. Spread into bottom of cooled pie crust.
- Approximately 8 Kiwi peeled and sliced thin.
- 1 cup sliced organic strawberries
- 1 Cup organic raspberries
- 1/2 cup organic blueberries
Layer strawberries overlapping around pie crust. Continue by repeating another layer towards middle of pie with kiwi. Fill middle with raspberries and blueberries.
Mix 1 tsp Cornstarch with 2 Tablespoons jelly (currant, pomegranate, grape, any will do). Melt in small saucepan and stir until thickened. Drizzle over kiwi filling. Refrigerate until ready to eat!
Gingerbread says Christmas!
¼ Cup Butter
¼ Cup Chopped, pitted prunes
¼ Cup Boiling water
1/3 Cup Molasses
2/3 Cups Honey
1 Organic egg
1 Cup Whole wheat pastry flour
1/2 Cup Almond Flour
1 Tsp Baking powder
½ Tsp Soda
½ Tsp Sea salt
¾ Tsp Cinnamon
¾ Tsp Ginger
¾ Tsp Nutmeg
¼ Tsp Cloves
½ Cup Boiling water
Preheat oven to 350 degrees and spray 9×9 pan with non-stick spray.
Place prunes in ¼ cup boiling water and let sit for 10 minutes then place in blender and puree. Cream the butter in mixer. Add pureed prunes. Blend in molasses, honey and egg. Slowly add flours, baking powder, baking soda, salt and all spices, alternating with ½ cup boiling water.
Pour into baking pan and bake for 30 minutes or until toothpick comes out clean. Serve with fresh whipped cream!
Apple Cherry Crisp
9 Large Organic Green Apples, peeled, cored and cut into chunks
1 12oz package of frozen, pitted cherries (or you can use fresh blueberries)
Juice of 1 lemon
1/2 cup of brown sugar
1 tsp. of cinnamon
2 Tabl. of gluten free flour
2 cups Organic rolled oats (not instant)
1/2 tsp Pink Himalyan salt
1 1/2 tsp. Cinnamon
1/3 cup brown sugar
1/3 cup Pure Maple Syrup
1/4 cup melted Grass-fed Butter
Toss sliced apples in large bowl with cherries, lemon juice, brown sugar, cinnamon and flour. Pile into 9×11” baking dish that has been sprayed with non-stick spray.
In same bowl mix together all the topping ingredients. Spread over the top of apples. Cover with aluminum foil and bake 20 minutes at 375 then remove foil and bake an additional 40 minutes or until lightly browned.
I hope you enjoy these yummy recipes as much as my family does! Remember the 80/20 rule during the holidays…..80% of the time eat your “clean” food and 20% of the time enjoy some yummy holiday treats!
To Happy, Healthy Holidays!
P.S. Will you be ready for a gentle detox when the New Year starts? Join our 10 Day Detox class that starts January 7th!
This won a Nobel Prize in Medicine in 2016 and is predicted to be the most powerful approach to preventing cancer, Alzheimers, Parkinsons’s, Type 2 Diabetes and other age related diseases.
Yoshinori Ohsumi Discovers…
The 2016 Nobel Prize in Medicine was awarded to Yoshinori Ohsumi for his discoveries of the mechanisms for “autophagy”. The word autophagyoriginates from the Greek words auto-, meaning “self”, and phagein, meaning “to eat”. Thus, autophagy denotes “self eating”!
Mutations in autophagy genes can cause disease, and the autophagic process is involved in several conditions including cancer and neurological disease. After an infection, autophagy can eliminate invading bacteria and viruses, like a garbage man of the cell. Autophagy contributes to cell differentiation and is like a “quality control” officer that is responsible for counteracting the negative effects of aging.
Disrupted autophagy has been linked to Parkinsons’s disease, Alzheimers, type 2 diabetes and other disorders that appear as we age. Disturbances in the autophagic machinery have also been linked to cancer. So, to be younger next year and prevent disease, we want these autophagic workers on the job!
6 Tips to Increase Autophagy
1. Eat a high antioxidant diet – antioxidants come from your colorful fruits and vegetables. The American Cancer Society say’s we should eat 5-7 servings per day. That’s a challenge for even the most health conscious so using a supplement is a good idea, especially Resveratrol.
2. Include Green Tea in your daily diet – green tea has a large amount of a “catechin” called EGCG from the Flavonoid family and helps prevent cellular damage. Some other foods high in catechin’s are apples, blackberries, dark chocolate, cherries, pears, sweet and purple potatoes.
3. Eat Cruciferous Vegetables – these are such powerful foods you want to eat them at least 3-4 times a week. Broccoli, cabbage, brussel sprouts, cauliflower, kale, garlic and onions.
4. Fasting, Intermittent Fasting and Ketogenic Diet – Autophagy was discovered with fasting and caloric restriction of animals. We now know that during a fasted state or very low carbohydrate state (Ketogenic diet), these garbage men can go to work cleaning up cellular debris. Include fasting or intermittent fasting in your weekly routine.
5. Supplements to support Autophagy – Resveratrol, Reishi Mushrooms, Ginseng, B vitamins, Omega 3 fats, Vitamin D, Curcumin and Ginger.
6. Aerobic Exercise – Aerobic exercise has been shown to increase autophagy especially in the muscle cells and brain cells.
Autophagy is a game changer…
The discovery of Autophagy is a game changer!! If you truly want to be younger next year you will want to incorporate some of these tips into your weekly eating and lifestyle plan. This truly is a breakthrough in understanding how we can slow down cellular damage, remove toxins and debris from the cells and recycle to rebuild Mitochondria, the engine of your cells (and life itself!).
Let’s all be Younger Next Year!
P.S. Are you curious about the Ketogenic Diet? Do you have weight that you would like to release from your body but your sick of diets? Join me in January on a 21 day journey exploring whether this powerful Ketogenic diet is right for you. By the time you reach the end of your 21 day’s, you will know what lifestyle eating plan is going to help you release the weight, lower inflammation, increase energy and slow down aging! Learn more here……..21 Day is the Keto Diet for Me Kit
It’s THAT time of year, Flu shot signs everywhere!
I choose not to get the flu shot because according to the the Centers for Disease Control, most flu vaccines contain mercury in the form of thimerosal, some containing as much as 25mcg per dose – which is more than 250 times above the EPA’s safety limit.