How to Create Low Calories High Fiber Snacks using Goji Berries?

 

Click HERE to Get These Super Healthy Sweet Treats & Dessert Recipes

Tiny but Powerful Goji Berry

The incredible edible Goji Berry.

This little but power packed berry has been around since the early days of Chinese medicine (they are still used to treat eye, liver and kidney issues) and has recently surfaced and regained popularity.

Goji berries, considered both a fruit and an herb are native to parts of Asia (popular in the Himalayas and Tibet) and Europe and are sometimes referred to as “wolf berries” and “Tibetan goji.”

Although they are tiny in size, they pack a powerful nutritional punch, are low in calories, fat-free and loaded with fiber (they have tiny seeds). They provide us with an army of antioxidants and contain all essential amino acids. With 15% more iron than spinach along with an abundance of trace minerals such as calcium, zinc and selenium, it’s no wonder that this little berry has become so popular again.

Similar to other berries, Goji berries are also packed with beta-carotene (for beautiful skin and healthy eyes), they are known to boost the immune system as well as your energy reserves. Goji berries also provide almost 10 percent of the dietary protein required daily and are an excellent source of vitamin C.

Goji berries are usually sold as dried berries (they look similar to red raisins), you can also find them fresh. They are packaged and sold by weight at bulk food stores, herbal and specialty food markets.

You can mix them into cereal, oatmeal or yogurt for an instant nutritional punch or they can be mixed with dark chocolate chips, raw nuts and grated desiccated coconut and other healthy ingredients (just use your imagination here) for a great homemade trail mix.

They make the perfect snacking food with their rich, sweet taste and since they are high in fiber, they keep us feeling full longer – keeping our weight in check.

Their increasing popularity has made them easier to find locally. However, they are not inexpensive so you want to be sure and use up any that you purchase.

Try this delicious recipe…

Carrot Goji Berry Protein Bars

Ingredients:

• 1 cup carrots, grated
• ½ cup cashews
• ½ cup goji berries, dried
• ½ cup desiccated coconut
• ¼ cup honey
• ½ cup protein powder (whey or plant based)
• ¼ cup coconut oil, warmed until liquid

Place cashews in food processor and process until broken down and crumbly. Add all other ingredients and process until mixture is well combined. Spoon out into a small (8 x 8 inch) glass dish or pan. Place in fridge or freezer to firm up and set then cut into bars or small squares.

Chocolate Coating

• ½ cup coconut oil, warmed until liquid
• ½ cup cocoa or cacao powder
• 2 tablespoons honey
• 2 teaspoons vanilla essence

Stir all ingredients together in a small bowl. Let the mix cool down to room temperature so it will stick better. Dip the bars into the chocolate mix to coat. If a thicker layer is needed, simply place bars back in the fridge for a few minutes to set, then dip in chocolate again until the desired thickness is reached.

For more ideas on how to create low calories high fiber snacks, watch this video – 8 Healthy Low Calorie Snacks  *high protein weight loss snack ideas*

This recipe is one of 50 exciting new raw dessert and treat recipes that you will find in my newest addition: “Blended Bites” where I show you how to use a variety of fresh veggies in your sweet dishes to turn them into nutritional powerhouses.

Author Bio:

Carolyn Hansen is the author of The Blended Bites Healthy Snack and Dessert Recipe Collection. This is a one-stop resource for delicious, healthy, guilt-free snacks that you can eat every day. And even better, EVERY ONE of these recipes are RAW healthy snack foods that taste as good as their fattening counterparts.

You can NOW satisfy your snack urge without any negative impact on your weight loss and fitness goals, and without sweating over a hot stove. These easy-to-prepare snacks contain no sugar, no flour or butter and are paleo friendly.

So, if you want to get your hands on recipes for desserts and snacks that you will not need to feel guilty about eating the next time you have a craving for something delicious, be sure to check out Carolyn Hansen’s books at Blended Bites, where she will show you how to take control of your blender and churn out mouth-watering desserts and snacks that will have the kids in your neighborhood lined up around the block for a sample.

How to Create Healthy Sweet Snacks using Carrots, Sweet Potatoes and Beets?

 

Click HERE to Get These Super Healthy Sweet Treats & Dessert Recipes

Carrots, Sweet Potatoes and Beets in Your Sweets

Veggies are highly versatile but unfortunately for the most part their role in our diets has been primarily as a salad, side dish, casserole or munchie snack.

Of course there have been a few veggies that have served multiple purposes in the past beyond the norm.

Carrots are probably the most recognized and used in the past for desserts because of the natural sweetness they offer.

They are rich in vitamin A (perfect for improving eye-sight), C, K and B8 as well as the antioxidant beta-carotene and provide other important antioxidants and super phytochemicals that work against cancer and cardiovascular risks.

They improve the immune system, provide us with a healthy dose of fiber and help regulate blood sugar. Nearly everyone has tried some form of carrot cake in their life.

But carrots are only one of many veggies that are perfect ingredients for desserts and treats and creative health driven cooks everywhere are coming up with more and more ways of incorporating different types of veggies into desserts to squeeze more nutrition into every bite we take.

Let’s take a look at a two other veggies that are excellent substitutes in your desserts and sweet treats:

Beets: Offering vitamins A and B with a healthy dose of vitamin C, folic acid and potassium they are also high in fiber. This brightly colored root veggie comes in a wide range of colors from bright gold to deep red and is currently gaining in favor for desserts. You can even find candy cane and white stripe versions.

Like carrots, beets have a sweet, earthy flavor. Betanin, the red pigment in beets, is nature’s natural food color creating pinks and reds and the perfect ingredient for your red velvet desserts.

They also offer a healthy dose of moisture to your sweet goods and are a unique source of phytonutrients supplying us with antioxidant and anti-inflammatory benefits. Beets and chocolate are the perfect pairing so if you love chocolate…try pairing beets with our next chocolate dessert.

Sweet Potato: Without a doubt, sweet potatoes are considered a super food. There are as many as 400 varieties of this root veggie and the skin and flesh can be found in cream, white, yellow, orange, pink or deep purple.

The lighter colored yellow-orange or white-cream ones are the most commonly found and used. They provide us with a healthy dose of carotenoid pigments and vitamin A, they are a good source of vitamin C, manganese, copper, vitamin B6, potassium, dietary fiber, niacin, vitamin B1 and B2, phosphorus and pantothenic acid.

They are the perfect substitute for eggs, oil or butter in desserts. Like carrots and beets they offer sweetness which allows you to cut back on sugars.

For more ideas on how to create healthy sweet snacks, watch this video – 3 EASY low calorie healthy sweet treats! || Quick, Guilt-free + Weightloss!

For some delicious, gluten, sugar and white flour free desserts that incorporate these healthy veggies and a whole lot more:

“50 Desserts with Hidden Veggies. ” In it you will discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

Isn’t it time you began introducing these much ignored nutrient-dense super-stars into all your dishes…including your desserts?

Author Bio:

Carolyn Hansen is the author of The Blended Bites Healthy Snack and Dessert Recipe Collection. This is a one-stop resource for delicious, healthy, guilt-free snacks that you can eat every day. And even better, EVERY ONE of these recipes are RAW healthy snack foods that taste as good as their fattening counterparts.

You can NOW satisfy your snack urge without any negative impact on your weight loss and fitness goals, and without sweating over a hot stove. These easy-to-prepare snacks contain no sugar, no flour or butter and are paleo friendly.

So, if you want to get your hands on recipes for desserts and snacks that you will not need to feel guilty about eating the next time you have a craving for something delicious, be sure to check out Carolyn Hansen’s books at Blended Bites, where she will show you how to take control of your blender and churn out mouth-watering desserts and snacks that will have the kids in your neighborhood lined up around the block for a sample.

What is the Easiest and Most Effective Way to Cure Sleep Apnea and Snoring Permanently?

 Click on Here to Find Out How You Can Get Rid of Snoring and Sleep Apnea

Easiest and Most Effective Way to Cure Sleep Apnea and Snoring Permanently – How Sleep Apnea Destroys Your Heart

When we think of heart health, we normally think of blood pressure and cholesterol.

But a little-known indicator is actually one of the strongest indicators of heart health.

And it’s one that’s adversely affected by sleep apnea, according to a study in the journal Russian Military Medical Academy Reports.

Your heart rate is not supposed to stay constant. It is meant to change from minute to minute, or even second to second, to accommodate your current activities.

For example, when you’re half asleep in bed, it’s meant to be slow. When you get up and walk to the kitchen, it should speed up a bit. When you go for your morning run, it’s meant to accelerate significantly.

If your heart rate variability is high, you are like a smart expensive vehicle that can go to 60 miles per hour in 2 seconds. Because your heart rate can accelerate quickly, your cardiovascular system responds perfectly to your movements and activities.

But if your heart rate variability is low, many studies have established that you are more likely than your peers are to suffer heart attacks, heart failure, diabetic neuropathy, depression, and PTSD.

According to many published studies, sleep apnea increases your risk of developing heart disease.

The new study’s authors decided to find out whether it had something to do with heart rate variability.

As you would expect, they recruited a group of subjects with sleep apnea and a group of healthy sleepers.

They measured their subjects’ heart rate variability in many different ways and found that those with sleep apnea were more likely to have low variability than those without sleep apnea.

The authors also warned that this disturbance in our hearts’ ability to change its rate appropriately can cause serious cardiovascular disease and even death.

In fact, the problem is bigger than just cardiovascular disease. Your autonomic nervous system is responsible for your heart rate variability, so it is a good test to see whether this part of your nervous system is functioning properly. If it is not, you may also develop respiratory problems, as your autonomic nervous system is responsible for respiratory function too.

The bottom line is that if you suffer sleep apnea, you must address it. And the good news is that you can completely rid yourself of sleep apnea in as little as 3 minutes using the simple throat exercises found here…

Easiest and Most Effective Way to Cure Sleep Apnea and Snoring Permanently – Sleep Apnea Depletes This Essential Vitamin

Sleep apnea is a life-threatening disease. It has, for example, been linked to an increased risk of stroke and heart attack.

And for a long time, scientists believed it was the lack of oxygen intake while sleeping that caused these secondary diseases.

But a new study published in the journal Sleep Breathing Physiology and Disorders reveals that untreated sleep apnea depletes you of an essential vitamin. And this may be one of the biggest risk factors of sleep apnea.

Greek scientists decided to investigate not only whether sleep apnea sufferers have lower vitamin D levels than healthy sleep-breathers have, but also whether the most common sleep apnea treatment could increase vitamin D.

They recruited 30 people with sleep apnea and 30 healthy controls.

They first measured their subjects’ serum 25-hydroxyvitamin D (25(OH)D) levels, which is the form in which our bodies store vitamin D. They measured these levels at the beginning of the study and again after 3 and 12 months of continuous positive airway pressure (CPAP) treatment.

The subjects with sleep apnea were divided according to how well they adhered to their CPAP treatment. At least four hours of use for at least 70 percent of nights counted as good adherence.

Subjects who followed their CPAP program experienced a smaller drop in vitamin D levels than those who used the treatment inadequately over 12 months.

This association was so strong that they could use it to predict the vitamin D levels of the sleep apnea sufferers over 12 months.

Low levels of vitamin D have been associated with a long list of diseases. It has been proven to worsen arthritis and increase blood pressure and heart plaque buildup, leading to stroke and heart attack.

Therefore, if you suffer sleep apnea, it’s wise to spend extra time in the sun and supplement with vitamin D. We don’t know if it will improve sleep apnea but it will at least help reduce the damage it causes.

But of course, the best thing to do is to cure your sleep apnea. And the easiest (only) way to do that is to train your throat to stay open during the night using the simple throat exercises explained here…

Easiest and Most Effective Way to Cure Sleep Apnea and Snoring Permanently – An Easy Way to Cure Sleep Apnea—Permanently

The most commonly prescribed treatment for sleep apnea is continuous positive airway pressure devices that involve sleeping with a mask over the face and beside a noisy machine.

If this sounds like a terrible solution, the Journal of Clinical Sleep Medicine has now published a new study that offers a better alternative.

The researchers collected the information of 155,448 adult residents of Ontario that had first been collected by the Ontario Health Study. Their subjects had an average age of 46, 75 percent of them were white, and 60 percent were women.

The information included their levels of physical activity, their sleep quality, their sleep apnea status, their weight, their age, their sex, and a whole range of additional sociodemographic, lifestyle, and medical information.

Those subjects who had sleep apnea were more sedentary than healthy sleepers were, reporting that they sat for a median of 4.4 more hours per week.

This means that half of them sat for more than 4.4 hours per week longer than healthy sleepers did, which is already an important finding.

When the researchers analyzed further, they noticed that higher physical activity levels were linked to a reduced risk of sleep apnea.

They found that small increases in physical activity, such as adding 20 minutes to a leisurely walk or 8 minutes of strenuous exercise to a daily routine could reduce the risk of sleep apnea by 10 percent.

It may seem obvious that exercise works probably because it reduces obesity, which is a known cause of sleep apnea.

But these scientists adjusted their results to ensure that known causes of sleep apnea like sex, age, and obesity did not interfere, meaning that exercise was an independent standalone method to prevent and/or treat sleep apnea.

When the benefits of weight loss were added as benefits of exercise to prevention and treatment of sleep apnea, then exercise is even more effective.

Are you still looking for the easiest and most effective way to cure sleep apnea and snoring permanently? Watch this video – A Simple Fix For Snoring And Sleep Apnea

But the easiest and most effective way to cure sleep apnea and snoring permanently are actually simple throat exercises—explained here—that only take 3 minutes per day…

This post is from The Insomnia and Stop Snoring Program offers a revolutionary new approach to help people stop snoring. Snoring is not only disruptive to our partners, but it poses health risks as well, especially for those folks who suffer from sleep apnea.

Christian Goodman, the creator of the program, has discovered that a selection of specific exercises can actually correct the issues that lead to excessive snoring, and help snorers and their bed mates get a better night’s sleep.

The program will allow you to shake your pesky and unhealthy snoring habit using only easy to perform natural exercises. No drugs, surgery, funky contraptions to sleep with, hypnosis or any other invasive techniques. If you can spend 7 minutes per day performing these exercises you can say goodbye to snoring for good.

To find out more about this program, click on Easiest and Most Effective Way to Cure Sleep Apnea and Snoring Permanently

How to Create Healthy Brownies with Coconut Oil and Avocado?

 

Click HERE to Get These Super Healthy Sweet Treats & Dessert Recipes

Without a doubt, coconut oil is a super-star ingredient that I use a lot in my recipes including my newest veggies based dessert recipe book.

Coconut oil offers so much. It helps to simulate the thyroid which in turn increases your metabolism and helps to burn stored fat. It improves digestive health and immunity with its natural antibiotic effect and is proving to assist with slowing the aging process as well as being a powerful agent assisting us in our battle to lose weight.

Check some of the health benefits of the amazing oil:

Weight-loss warrior: In the weight loss war coconut can be an invaluable warrior because it contains medium-chain fatty acids that help to take off excessive weight.

It is easily digested, and helps with the proper functioning of the thyroid and endocrine systems.

Immune System Defender: It contains antimicrobial lipids, lauric acid, caprylic acid and capric acid that provide antifungal, antiviral and antibacterial functions all of which work to strengthen the immune system according to research by the Coconut

Research Center coconut oil kills viruses that cause measles, influenza, hepatitis, herpes and many other serious health risks. It will also go to battle for you against certain bacteria that cause ulcers, urinary tract infections, pneumonia throat infections and gonorrhea.

Blood sugar: Coconut oil helps to control blood sugar levels and improves the secretion of insulin.

Bone Builder: This special oil improves the body’s ability to absorb important minerals that include calcium and magnesium. Both of these minerals are mandatory for the development of healthy bones.

Boosts Energy: Many athletes and body builders use coconut oil because it boosts energy and endurance and generally enhances performance.

Perfect oil for cooking: Coconut oil contains less calories than other oils and because its fat content is converted to energy easily it does not promote the accumulation of fat in the heart and arteries. Use it for cooking rather than your traditional vegetable oil to benefit from the essential fatty acids it offers as well as the healthy unsaturated fats.

These are just some of the health benefits that coconut oil offers. This superfood has healing properties beyond just your internal health. There are numerous ways to use coconut oil on your skin and in your hair that can help with anti-aging and other issues so don’t limit it to the kitchen alone.

If you have not yet discovered the wealth of benefits this amazing tropical oil provides it’s time you do.

Who doesn’t love brownies? Here’s a recipe using coconut oil and other healthy ingredients that will take that unhealthy…non-nutritious brownie and turn it into a delicious but healthy bite.

BROWNIES WITH AVOCADO FROSTING

Base:

• 1 ½ cups walnuts
• 1 cup dates, soaked at least 30 minutes and drained
• 1/3 cup cocoa or cacao powder

Directions:

Place walnuts in food processor and process until broken down and crumbly.

Add dates and cocoa and process until well combined. Spread into a small dish or pan.

Frosting:

• 1 ripe avocado
• ¼ cup honey
• ½ cup coconut oil, warmed until liquid
• ¼ cup cocoa or cacao powder
• 2 teaspoons vanilla essence

Place all ingredients into the food processor and blend until smooth. Spread over the brownie layer. Place in fridge to firm up then cut into bars.

Watch this video to learn how to create healthy brownies – The Best Fudgy Brownie Recipe | Simple Way Of Making The Perfect Fudgy Brownie

Enjoy!

“50 Desserts with Hidden Veggies” will help you to discover no bake, Paleo friendly, no sugar, gluten free healthy sweet treat and dessert recipes…

Isn’t it time you began introducing these much ignored nutrient-dense super-stars into all your dishes…including your desserts?

Author Bio:

Carolyn Hansen is the author of The Blended Bites Healthy Snack and Dessert Recipe Collection. This is a one-stop resource for delicious, healthy, guilt-free snacks that you can eat every day. And even better, EVERY ONE of these recipes are RAW healthy snack foods that taste as good as their fattening counterparts.

You can NOW satisfy your snack urge without any negative impact on your weight loss and fitness goals, and without sweating over a hot stove. These easy-to-prepare snacks contain no sugar, no flour or butter and are paleo friendly.

So, if you want to get your hands on recipes for desserts and snacks that you will not need to feel guilty about eating the next time you have a craving for something delicious, be sure to check out Carolyn Hansen’s books at Blended Bites, where she will show you how to take control of your blender and churn out mouth-watering desserts and snacks that will have the kids in your neighborhood lined up around the block for a sample.