Sweet Potato Brownies

Sweet Potato Brownies

  • Servings: 9
  • Difficulty: easy
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Source: Dr. Axe


  • 1 avocado
  • 1 cup cooked Sweet potatoes purée
  • ½ cup applesauce
  • ¼–½ cup honey
  • 1 teaspoon vanilla extract
  • 4 eggs
  • ¼ cup coconut flour
  • 2 tablespoons arrowroot powder
  • ½ cup cacao powder
  • ½ teaspoon sea salt
  • 1 teaspoon baking soda


  • ¼ cup honey
  • ½ cup sprouted almond butter
  • ¼ cup cacao powder
  • ½ cup coconut milk
  • sea salt


  1. Preheat oven to 375 degrees F.
  2. Grease 8×8 pan with coconut oil and line it with parchment paper.
  3. In a bowl, combine avocado, sweet potato, applesauce, honey and vanilla. Once creamy, add in cacao powder.
  4. Add in eggs one at a time.
  5. In a separate bowl, combine coconut flour, arrowroot flour, salt and baking soda.
  6. Combine both mixtures until smooth.
  7. Transfer to greased pan and bake for 25–35 minutes.
  8. While baking, combine the last 5 ingredients listed in a separate bowl and mix until creamy and smooth.
  9. Once the brownies are done baking and have cooled, frost with this mixture.

Power & Passion



The color red is a powerful color.  Red is a color of extremes.  It is the color of love and hate.  We blush with embarrassment or get red in the face from increased blood flow when we are angry.  Red is primarily associated with blood. Red is the color of our blood and a vivid reminder of life and death.   It is the universal color for danger.    Red is energizing.  It excites the emotions and motivates us to take action. It stimulates the deeper passions within us, such as sex, love, courage, hatred, or revenge.  Can’t you just see the color red in these emotions?  What is the first thing that comes to your mind with the color red?

Our society reflects how the color red stimulates us psychologically.

  • Dominance – athletes wearing a red in combat sports had a bigger chance of winning. Red makes the person feel more aggressive and more powerful, boosting testosterone, but it also changes the perception others have.
  • Danger – Red captures attention. It is one of the most visible colors, second only to yellow – which explains why it is used on fire engines and stop signs to trigger alertness.  No wonder it’s so often used in warning signs.  Red has to do with the body’s fight-or-flight response, so too much red leaves the person feeling not just alert, but also stressed out.
  • Stimulates In light therapy treatment as a holistic or alternative treatment, red is used to stimulate the body and mind.  Wearing red can even change your physiology and balance of hormones.
  • Passion/Love – People wearing red are consistently rated as more attractive by others.  Red is often used to express love, as in Valentine’s Day.  The color red can stimulate the appetite, often being used in restaurants for this purpose. It also increases craving for food and other stimuli.  If you notice this about you, let me know?  Passion, is in all of us!  How do you express yours?
  • Life – Leviticus 17:14 says, For it is the life of all flesh; the blood of it is for the life thereof:

serveimage-6Things that effect us psychologically are expressed physiologically and visa versa.  Two emotion theories integrate the physiological component: the James-Lange theory of emotion holds that we perceive a stimulus, our body responds, and we interpret the body’s reaction as emotion.  The Cannon-Bard theory suggests that we experience an emotion and bodily changes simultaneously. The amygdala is a part of the brain that controls our experience of fear receives danger information and sends out instructions to prepare the body. The amygdala is involved in memory and it is believed to be an important brain structure in explaining the long-term effects of extreme fear experiences.  The left hemisphere is associated with emotions such as happiness, while the right hemisphere is more linked to emotions such as disgust.  Red relates respectively to the body, the mind, the emotions and the essential balance between these three.

There are a variety of red hues in foods under the chemical pigments Lycopene, Betanin, Anthocyanins that work to benefit us on a physiological level.  

  • Red stimulates the body and mind and to increase circulation. It energizes heart and blood circulation, it builds up the blood and heightens a low blood pressure. Energizes all organs and the senses hearing, smell, taste, vision and touch.
  • Red reduces the risk of macular degeneration, a leading cause of blindness for older folks.
  • Red foods help you to shed weight and are active in drawing toxins from the cells. If you are subject to frequent colds and flu or you feel tired and depleted, they will boost your resilience greater protection against heart disease.
  • Vitamin C is found in red foods

One of the red colors in plants is a pigment called Lycopene.  Lycopene is one of over 600 known carotenoids – a color pigment), resized_300x225_lycopene2the color red, is a powerful antioxidant, which means that, among nutrients, it has a greater-than-average ability to “quench” the fiery darts of free radicals that cause damage to cells.

  1. It has been associated with a reduced risk of some cancers, especially prostate cancer, and protection against heart attacks. Look for tomato-based products for the most concentrated source of this phytochemical.
  2. Red fruits and vegetables are also sources of flavonoids, which reduce inflammation and have antioxidant properties.
  3. Antioxidants prevent cancer.  Antioxidants can be vitamins, minerals, or other phytochemicals (plant chemicals). Antioxidants help keep you young and prevent disease.  Antioxidants always work better in combinations.
  4. Lycopene is a fat-soluble carotenoid color, therefore it needs a type of fatty food to eat along with it.  Intake of fat along with carotenoids greatly helps to improve their absorption.  Lycopene is more easily absorbed by the body when heated. Lycopene has the highest capacity to help fight oxygen free radicals. Lycopene does not convert to vitamins A in the body but it is more available to act as a potent antioxidant.
    • Lycopene is more easily absorbed by the body when heated. It is tightly bound up in sound walls and fibers
    • Lycopene has the highest capacity to help fight oxygen free radicals.
    • Lycopene does not convert to vitamins A in the body but it is more available to act as a potent antioxidant.
    • It tends to collect in certain organs of the body: stomach, pancreas, esophagus,: mouth, breast, cervic, lungs, prostate.
    • It has been observed to reduce levels of cancers in these parts of the body.

The terms oxidative stress and free radicals are terms that describe the total burden placed on our bodies from our environment from toxins in air, food, and water.  Substances in our diets (such as vitamin C and vitamin E) can “quench”these flaming darts so that we can cope with the oxidative stress over time.  They help provide longevity.

Betacyanins exist as betanidin, betanin, amaranthin, isobetanin, isobetanidin and iso-amarathin depending upon substituents, position in a molecule chemical compound.

Betanin absorbs well from the gut and acts as an antioxidant. Betanin is usually obtained from the extract of beet juice.  The color of betanin depends on pH; between four and five on the pH scale it is bright bluish-red, becoming blueviolet as the pH increases. Once the pH reaches alkaline levels betanin degrades by hydrolysis, the chemical breakdown of a compound due to reaction with water, resulting in a yellow-brown color. Betanin has nearly no potential as an allergen.  Betalains are water-soluble phytochemicals (plant chemicals) synthesized from amino acid tyrosine.

Betalains  are classified into 2 groups:

1. Betacyanins (RedPinkPurpleViolet)

2. Betaxanthins (Yellow – Orange)

Other dietary sources of betanin and other betalains include the opuntia cactus (round flat cactus), Swiss chard, and the leaves of some strains of amaranth.

Anthocyanidin comes from two Greek words which mean “blue flower”.  In fact, they can be purple (e.g. concord grapes), or even blue (e.g. blueberries). The differences in color are caused by differences in the pH (that is, the acidity/alkalinity) of the plant tissues. But, Anthocyanidin contains two main sugars that produce the red color found in strawberries called pelargonin and cyanidin.  Red is quite acidic.  Since strawberries are somewhat acidic, their anthocyanins, pelargonin and cyanidin reflect red light (the acid in strawberries, at a pH below 3, gives them their sourness), whereas the more alkaline fruit of blueberries causes their anthocyanins to reflect blue light (the alkalinity of a blueberry’s skin, pH higher than 11, is what makes it slightly bitter-tasting). Anthocyanins are also a good source of tannins, which prevent bacteria from attaching to cells,” says Kasik-Miller of more reasons to relish red.  Tannins are astringent or boldly bitter in flavor. Their main characteristic is that they bind and precipitate proteins. They can have a large influence on the nutritive value of many foods

Here is a small list of Red Food Sources and their health benefits from the red in them:  (please be sure to complete the poll at the end)

  1. serveimage-7Cherries fight inflammation
  2. serveimage-8Pomegranates help to reduce the buildup of plaque in arteries and lower blood pressure
  3. serveimage-9Beets for 19% of the growth of healthy new cells
  4. serveimage-10Red chiles an antioxidant in chiles protect blood vessels and  increases the body’s metabolic rate and may stimulate brain chemicals that help us feel less hungry
  5. serveimage-11Red peppers – fight bacteria
  6. serveimage-12Tomatoes rich in lycopene, an antioxidant that fights skin aging and may be beneficial against cancer and heart disease.
  7. serveimage-13Watermelon An enzyme called nitric oxide synthase (NOS) is a muscle relaxant. For example, when nitric oxide (NO) tells the smooth muscles around our blood vessels to relax, the space inside our blood vessels can expand, allowing blood to flow more freely and creating a drop in blood pressure
  8. serveimage-14Apples – combat free-radical damage to artery walls
  9. serveimage-15Cranberries have anthocyanins, not lycopene – prevent yeast infections in some women.
  10. serveimage-16Kidney beans – combat free-radical damage to artery walls
  11. serveimage-17Strawberries – reduce the risk of cancer, antioxidants in strawberry may also help to retard aging of the brain, and is an effective dental cleaner
  12. serveimage-18Red raspberries – protect against heart disease and age-related mental decline. Eating red raspberries may prevent cancer by inhibiting the abnormal division of cells and promoting the normal death of healthy cells.
  13. serveimage-19Guava – lycopene found in pink-fleshed guavas may further reduce the risk of cardiovascular disease and protective effect against exercise-induced asthma
  14. Pink and serveimage-20Ruby Red Grapefruit – responsible for disease and age-related cell damage.
  15. serveimage-21Red grapes – resveratrol results in a dramatic reduction in heart-attack risk factors.

Have you noticed the most the red foods deal with the blood.  Life is in the blood.  Leviticus 17:11 For the life of the flesh is in the blood:…”

How much life in these red hued fruits and vegetables is a part of your diet?

Putting it all together:  The color red is the color of energy, passion, and action.  Red is a warm and positive color associated with our will to survive.  It also stands to reason that since red is primarily associated with blood that it would be closely linked with our most physical need for heart protection, to cardiovascular health, and to protecting us on the deepest cellular levels.  Red is life or death.  Which will you choose?  Life is truly in the blood.

the_blood_of_jesusOn a Spiritual note:  Red is known as the color of passion and action.  The creator of red displayed the ultimate passion and action through His love on the cross.  His cleansing blood was given for all mankind once and for all.  Romans 5:9 shares “Much more then, being now justified by his blood, we shall be saved from wrath through him.”  If you have not already given your life to Him, it is not too late.  Will you let Jesus stimulate your heart into action by trusting him with it and live with him throughout eternity?  For God so loved the world, that he gave his only b
egotten Son, that whosoever believeth in him should not perish, but have everlasting life.  John 3:16

Make it your mission in life to not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style. Remember you cannot do this with Jesus the true life-giver.  John 11:25 Jesus said unto her, I am the resurrection, and the life: he that believeth in me, though he were dead, yet shall he live:…” 


  1. http://www.todaysdietitian.com/newarchives/110308p34.shtml
  2. http://www.antioxidants-for-health-and-longevity.com/benefits-of-vitamin-e.html
  3. http://blog.foodnetwork.com/healthyeats/2011/02/10/eating-by-color-red/
  4. http://www.healwithfood.org/health-benefits/guava-fruit-superfood.php
  5. http://highered.mheducation.com/sites/0072937769/student_view0/chapter11/index.html
  6. http://articles.mercola.com/sites/articles/archive/2011/02/24/are-you-or-your-family-eating-toxic-food-dyes.aspx




The “strawberry peach”

Did you know that Vitamin C levels in Kiwi fruit outshine oranges.  Kiwi are considered a superfood because they are a high-antioxidant food. High-antioxidant foods behave like self-sacrificing soldiers to “calm the fires” in our immune system.  Cellular damage (an internal rusting of tissues) occurs when these soldiers lose control.

1. Incredible Source of Antioxidant-Powered Vitamin C and E

(1) The Vitamin C provides help in repairing and maintaining a number of body tissues and systems.
(2) Kiwi vitamin E content is fat-free and a strong component in lowering cholesterol and fighting free radicals.
(3) Kiwi fruit is also rich in polyphenols that stimulate protective activity for a strong immune system response.

2. Counteracts Aging and Improves Skin Health
(1)  Collagen is the most abundant protein in our bodies and the building block that maintains the skin, muscles, bones and tendons. These four building blocks break down as we age and are dependent on vitamin C. Polysaccharides, a carbohydrate of many combined sugars types, are in kiwi fruit and able to double collagen synthesis in the body.  Collagen also reduces cellulite and stretch marks.
(2)  Kiwi is also host to a carotenoid an antioxidant called lutein, “the eye vitamin,” is incredibly beneficial to skin health by protecting the skin from UV light.

3. Improves Respiratory Health
Kiwifruit and other fruits high in vitamin C content have been used successfully to treat a number of respiratory illnesses. Both adults and children suffering from asthma and other respiratory illnesses and infections after adding showed beneficial reactions when kiwifruit is added to their diets. Kiwi is able to enhance the vitamin C concentration in the body, which was able to reduce the symptoms of wheezing, head congestion and duration of sore throat.

4. Good for Vision and Prevention of Eye Disease
(1) Kiwifruit has 171 milligrams of lutein in one large fruit, which is substantially higher than almost any other fruit.  This offers substantial eye protection by filtering out damaging short-wavelength UV light.
(2) Kiwifruit has a great supply of another carotenoid, Vitamin A, which is also largely beneficial to optimum eye health.

5. Aids in Digestion
Don’t throw again the skin. The kiwifruit skin is completely edible and makes this nutrient-dense fruit even more nutritious! A recent study shows that eating the skin triples the fiber intake compared to merely eating the flesh. And by not peeling the skin, you preserve much of the vitamin C content as well.  Kiwi has shown promise as a treatment of bowel and digestive disorders such as reducing complications related to irritable bowel syndrome as well as inflammatory bowel disease. Kiwi’s antioxidant action that “calms the fires” and high fiber content, overall improvements have been seen in bowel function.

6. Improves the Cardiovascular System
(a) Kiwifruit is a heart-healthy superstar. One kiwi a day can provide a lower risk of stroke, blood clots and cardiovascular diseases.
(b) Kiwifruit helps lower blood pressure, counteract sodium in the body and is a vasodilator, relaxing the blood vessels throughout the body. The fiber found in Kiwi is also very heart-healthy, along with vitamin K, which is able to prevent the buildup of calcium in the arteries and therefore able to reduce the risk for heart attacks.
(c) Kiwifruit has the ability to lower triglyceride level by 15 percent for those who consumed it.
(d) Kiwifruit is also a great source of omega-3’s, magnesium, vitamin E and copper, all of which help keep the cardiovascular system working properly.

7. Bone Maintenance and Repair
Kiwi fruit’s substantial supply of Vitamin K is needed in your body for more than just healthy arteries. Vitamin K is needed to use calcium to make bones. Improve bone health and reduce the risk of bone-related injuries and diseases like osteoporosis by consuming Kiwi.

8. Serotonin Puts Sleep Problems to Bed
(a) Surprise! The Serotonin content in kiwi may be why the fruit has a long-running reputation for its sleep-aiding abilities. The serotonin in kiwifruit has been shown to increase sleep time and sleep efficiency by 13 percent and 5 percent, respectively, so if you can’t sleep, Kiwi may help.
(b) There is also evidence to suggest serotonin may also helps boost memory and mood and can even help with depression.  A good nights sleep also contributes to helping these conditions.

9. Anticancer Effects
(a) Kiwi has been used for treating ailments like joint pain, bladder stones, and cancers of the liver and esophagus. Both the fruit and roots of kiwi have proven inhibitory effects on human liver, lung and colon cancer cell growth.
(b) The polysaccharide content and the abundance of antioxidants found in kiwi nutrition have shown anti-tumor and reduction of cancer cells.

10. Anti-fungal and Anti-bacterial Capabilities
(a) Both green and golden kiwifruit has shown anti-fungal and antibacterial capabilities in several studies. The most antibiotic activity has been found in the seeds, which are commonly consumed with the fruit because of their small size.
(b) The golden kiwi fruit contains a protein called actinchinin (a novel anti fungal protein from the gold kiwi fruit) which is suggested as the origin of its anti-fungal capabilities.  Green kiwi contains thaumatin-like anti fungal protein.Potential Side Effects of Kiwi
Kiwi fruit allergy is very common and responsible for 10 percent of all food allergy reactions in children.

Dr. Axe

“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.
          Please visit Catherine’s Pinterest boards by clicking this link:  Catherine’s Place.   There, you will find a variety of healthy sources, natural solutions, recipes, God’s Creation, and SO MUCH MORE.  Grab yourself a healthy snackmake yourself comfortable, and take time to browse through the wealth of information and be not only inspired but uplifted.



     The first written record of the word Pineapple in English was in 1398 and it was used to refer to a pine cone. It comes from the Spanish word for pine cone, “piña.”  The more eyes on a Pineapple the sweeter it will be.   Pineapple can take over two years to grow to reach full size but are usually picked before they are full size and each plant only produces one Pineapple.  Pineapple is not, strictly speaking, a fruit. Rather it is 100-200 fruitlets all fused together! You can regrow a pineapple plant by twisting the crown off a store-bought pineapple, allowing it to dry for 2-3 days, and then planting it.  

1) Healthy Bones: – Pineapple are popular for their ability to build and maintain strong bones due to the great source of Manganese. Manganese in Pineapple is also responsible for healthy bone formation and healing wounds.

2) Digestive System: – anti-inflammatory properties
Undigested proteins in the digestive system can form compounds that are absorbed into the bloodstream, creating allergic reactions and stimulating an inflammation response.  Undigested proteins are also involved in forming uric acid crystals that cause gout and other forms of joint pain.   It’s very important to make sure you’re digesting the protein in your meals properly, particularly if you’re regularly eating large amounts of low-quality protein, like burgers or meat-based processed foods.  Generally, it’s not a good idea to eat too much fruit after a heavy meal as it can interfere with digestion.  Because pineapple contains a unique protein-digesting enzyme called Bromelain, it is used commercially as a meat tenderizer.
The enzyme, Bromelain, is an anti-inflammatory property that helps to digest food by breaking down the protein particles within it and clean blood by removing debris and toxins from the blood stream. The anti-inflammatory properties benefit our internal organs and work to neutralize fluids to ensure that they are not too acidic. It also helps regulate the secretions in the pancreas to aid in digestion.
The most Bromelain is found in the core of the pineapple so make sure that you eat that part too.  Cutting the pineapple up in smaller triangular pieces makes this easier to eat.

3) Immune System: – Increasing your daily intake of antioxidants is also great for boosting your immune system. Pineapple is also a rich source in Vitamin A and Beta-Carotene, provides an ample supply of vitamin C too, a commonly known antioxidant that protects the body from cell damage and boosts the immune system.

4) Joint Pain: – Due to pineapple’s anti-inflammatory properties it can alleviate the oncoming signs of arthritis. Eating a big chunk of pineapple every day, will help keep joint pain away from the body.

5) Cough and Colds (Antioxidant protection) – Since pineapple are rich in vitamin C, it can fight off viruses that cause cough and colds. Even when you are already infected, Bromelain, is effective in suppressing coughs and loosening mucus.

6) Heart Disease: – Pineapple is also known to prevent blood clot formation because of its Bromelain content. It is also helpful for people who are suffering from High Blood pressure which leads to heart attacks. Pineapple contains sodium and potassium which will help in heart problems.

7) Stomach Problems: – Pineapple is high in fiber content which helps in easy bowel movement.

8) Dental Problems: – Pineapple is good for your gums due to its high vitamin C content. Vitamin C increases the body’s ability to fight invading bacteria and other toxins that contribute to gum disease.

9) Cancer Prevention – This review of the current scientific literature relates Bromelain to even extend to treating cancer with the enzyme extensively studied as a therapeutic anti-cancer agent for various forms of the disease, especially breast cancer and colon cancer.

10) Skin Care: –  Your body’s main water-soluble antioxidant, vitamin C is on the front line of defending your cells against dangerous free radicals that can lead to cellular damage and potentially cancerous changes.  The collagen that glues your skin cells together is particularly reliant on adequate levels of vitamin C in your diet.  Pineapple contains enzymes that make skin elastic, improving skin hydration, and remove damaged and dead cells, achieve a clear and glowing complexion. The enzymes in pineapples also fight free-radical damage and can reduce age spots and fine lines.

Along with above health benefits pineapples are also beneficial for people who are suffering from acidity, removing intestinal worms, relieves sore throats and bronchitis, protect against age-related eye problems, prevent muscle cramps and soreness, promotes proper kidney functioning and regulate blood sugar.


“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.
          Please visit Catherine’s Pinterest boards by clicking this link:  Catherine’s Place.   There, you will find a variety of healthy sources, natural solutions, recipes, God’s Creation, and SO MUCH MORE.  Grab yourself a healthy snackmake yourself comfortable, and take time to browse through the wealth of information and be not only inspired but uplifted.


  CHOCOLATE (Cacao “kuh-KOW”)

Chocolate is made from cacao beans, which are grown in tropical regions in west Africa, Central and South America, and in parts of southeast Asia.

Chocolate is possibly the worlds most popular food, has been the number one food across the ages dating back 3500 – 4000 years ago.  Perhaps because chocolate is the lovefeel good food worldwide.  But not every chocolate bar will pass the test.  This information doesn’t mean that you should eat a pound of chocolate a day.

Willy Wanka’s “golden ticket” of prosperity was not the first “golden ticket”.  People groups have used chocolate as “gold” for trading.  Does money grow on trees?  They would probably say, “Yes”.  Chocolate is possibly the number one cash crop in the world today.

Let’s take a look why this bean is so prized.

Tooth Health ~ Imagine using Chocolate to re-mineralize tooth enamel while discouraging cavities. Sound too good to be true? A researcher at Tulane University has come close with a non-toxic Chocolate extract that outperforms fluoride. Learn more at Natural News.

Chocolate toothpaste, here we come.  *:D big grin

Lower Stress Levels ~ Chocolate nourishes the brain with the endorphin anandamide and helps keep natural endorphins in your blood longer

Cough Cure ~ Dark Chocolate acts as a natural cough suppressantaccording to some sources. Theobromine minimizes activity in the vagus nerve that is responsible for persistent coughs. For the same reason, chocolate has been shown to be three times more effective than asthma medications.

Intelligence Boost Dark Chocolate helps increase blood flow into and out of the brain and reduce stress. This makes a person better able to focus, problem solve, and stay on task. Feeling bogged down? Have some dark Chocolate and balance certain hormones in the body.

Mood Lift and Stress Reduction ~ Chocolate contains moremagnesium than any other food.  In Chocolate are all natural mood lifters because they reduce the stress response. There are even Chocolates designed to help control stress.  Serotonin acts as an anti-depressant. Bliss and love chemicals (Thenefolamines) are found in Chocolate.

Increases Blood Flow ~ Cacao is good for the heart because of its natural blood thinning and anti-blood clotting properties. It helps a person’s blood move throughout the body easier and it also contributes to building healthy blood.  Chocolate is the highest source of Manganese, Iron, Chromium…for blood building, stable blood sugar.

Nervous System ~ Rich in phosphorous (for bone), Zinc, and Copper all for nervous system,

Heart Health Dark Chocolate is good for your heart.  A small bar of it everyday can help keep your heart and cardiovascular system running well.

Live Longer Chocolate is the greatest longevity food known due to it being the highest antioxidant food in the world.  Chocolate and longevity.

Rejoice Chocolate lovers, you can have that extra piece – BUT make sure it’s of the dark kind.

Chocolate Tip 1 – Balance the Calories:
Chocolate is still a high-calorie, high-fat food. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks and replace them with Chocolate to keep your total calories the same.
Chocolate Tip 2 – Go for Dark Chocolate:
Dark chocolate has far more antioxidants than milk or white chocolate.
Chocolate Tip 4 – Skip the Nougat:
Avoid anything with caramel, nougat or other fillings. These fillings are just adding sugar and fat whicherase many of the benefits you get from eating the Chocolate.
Chocolate Tip 5 – Avoid Milk:
It may taste good but some research shows that washing your Chocolate down with a glass of milk could prevent the antioxidants from being absorbed or used by your body.

Nutella Recipes:
3 Recipes with only 3 ingredients each at Fablunch

Let me know which version of Nutella you end up trying and which is your favorite!
“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.



Kidney Stone: Asparagus is one of the best natural treatments for kidney stone. Asparagus is very effective against which can cause uric acid kidney stones. It breaks up uric acid making it excellent for gout and kidney stones. Asparagus juice is also contains the anti cancer properties. Drinking Asparagujuice daily eliminates the kidney stone, breaking down hard to flush out kidney stones.  After consuming Asparagus, many people notice that their urine has a distinctly different odor. Place about six to eight ounces of Asparagus in a blender and drink, then wait for few minutes (a diuretic agent).  Or, drink enough water and remember to increase your water intake whenever you increase your activity, and when you’re in a warmer climate. 

Diabetes: In a research reported in 2012 in the British Journal of Nutrition which suggest that regular intake of Asparagus can help to keep blood sugar in control with its very low glycemic index making it a great addition for anyone who wants to reduce spikes in the blood sugar levels and increase insulin production.

Heart disease: Asparagus contains soluble fiber and fiber is effective against degenerative heart diseases. Asparagus contains highest amount of potassium and Vitamin B which may help to control our blood pressure. Vitamin B can help to regulate amino acid that can be a precursor to heart diseases and stroke.

Cancer: Asparagus is amazing food and it contains the minerals and vitamins that may protect us against cancer. Amino acids found in Asparagus are very effective in fighting cancer.Asparagus is a source of antioxidants, and it contains a group of substances collectively known for their anti inflammatory effect. According to the research these two factors reduce stress and prevent cancer.

During Pregnancy: Asparagus five spears give you 100 mcg of folate, and folate is very useful for men and women both. Folate is very useful for women who are pregnant, having the risk of Spina Bifida. Folate helps to regulate embryonic and fetal nerve cell formation and help to prevent premature birth. According to the research folate can increase sperm count in men who suffering with fertility.  Folate has been found to help with cell regeneration and reduce the risk of developing Alzheimer’s disease.

Keep things regular with Asparagus.  High in both fiber and water content, Asparagus can aid in preventing constipation, ensuring that the body is able to effectively remove toxins before they accumulate. Half a cup of Asparagus tips provides close to two grams per serving.

Improves digestive health.  Asparagus contains an unusual carbohydrate called inulin, which, unlike most carbs, does not break down in the first parts of the digestive tract. Rather, it’s not until it reaches the large intestine that it gets digested, making it the perfect food source for certain bacteria, which in turn helps with nutrient absorption, reduced colon cancer risk and allergy relief.

Better eye and skin health.  Asparagus contains vitamin A, which is not only known to boost eye health, but to improve skin, lung, and intestinal tissue lining.  Vitamin C also supports immune health, while being a strong antioxidant at the same time. A cup of raw Asparagus tips has about 7.5 mg of vitamin C

Better bone health, wound healing.  Asparagus is very rich in vitamin K, which has been linked to helping prevent osteoporosis. Additionally, it’s helpful when it comes to assisting with blood clotting, so it’s also effective in helping wounds heal.

Look for Asparagus in the market from February to June, with April being the peak. 
“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.



Okra is a vegetable that is eaten all over the world.  But for some, its slimy texture can make it somewhat unpalatable.  Here are a few health benefits to encourage you to eat of its slimy goodness.  To keep the slime down, eat it raw.


According to a study published in the Jilin Medical Journal in the year 2005, people who consume okra showed improvement in kidney disease, saw a reduction in rhine protein and uric acid.


In 2011, a study was published in the Saudi Pharmaceutical Journal stating okra’s ability to protect against liver disease against chemically induce liver damage because of it antioxidant activities.


Researchers published in the Journal of Pharmacy & Bioallied Sciences, saw a decrease in the blood sugar levels of their lipid profiles levels.  Traditionally, okra has been used as an alternative treatment for diabetes.


A new study shows okra’s ability as a cancer fighter.  Researchers discovered lectin (a type of protein that can bind to cell membranes) in okra.  It actually induces cell death in human breast cancer cells.


Okra helps to fight off depression therefore elevating the mood.
With all these possible health benefits, one would almost be crazy not to give Okra a chance.

“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.



Celery was originally used for medicinal purposes to treat many ailments, including colds, flu, digestion, water retention, and more, and is also used as a flavoring herb,
celery also contains minerals such as calcium, sodium, copper, magnesium, iron, zinc, potassium.  It contains fatty acids and vitamins including vitamin A, C, E, D, B6, B12 and vitamin K. It also contains thiamine, riboflavin, folic acid and fiber.

Celery helps lower cholesterol by regulating lipid levels
Celery lowers Inflammation
Celery helps prevent high blood pressure by lowering stress hormones in your blood. This allows your blood vessels to expand and make more room for the blood to flow. Sodium and potassium regulates fluid balance reducing blood pressure.
Celery helps prevent Ulcers by a plant chemical that protects the lining of the digestive tract.
Celery protects liver health by reducing dangerous fat-build up in the liver.
Celery has an antibacterial property effect that fight infections.
Celery helps reduce uric acid and stimulate urine production beneficial for helping prevent bladder disorders, urinary tract infections, kidney problems and cysts on reproductive organs.
Celery contains chemo-protective compounds that reduce toxicity that fight against cancer especially breast cancer, intestinal cancer, and leukemia. 
Celery’s high calcium helps calm nerves.
Celery is 95% water.

“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.



Cilantro is one herb with fantastic flavor.  Ancient Greece used cilantro essential oil as a component of perfume.  In medieval times, the Romans used it to cover up the smell of rotten meat.  Today, cilantro is best known for how well it detoxifies the human body from Toxic Metal Cleansing.

1.  Cilantro may be able to help prevent cardiovascular damage.
2.  Cilantro In The School of Life Science in Tamil Nadu, India the activity of cilantro leaves and stem used in cuisine would be a remedy for diabetes because of its ability to lower blood sugar.

3.  Cilantro has a rich and strong antioxidant activity.

The primary job of antioxidants is to protect your cells against the oxidative stress neutralizing the effects caused by free radicals the primary cause of aging and other types of degenerative diseases such as cancer, heart disease, diabetes, arthritis, macular degeneration, Alzheimer’s disease, and many more.)

Each antioxidant has its own specific characteristics and benefits, so getting the widest variety of antioxidants is very important.  In other words, eating the right foods can keep you young and disease-free longer both inside and outside.  It has also been shown to be an anxiety reducer.

3.  Cilantro may help improve sleep quality.
  • It has been shown, after long-term use, to remove mercury from tissue. There are very few herbs that can remove heavy metals from the body, and cilantro is one of them.
4.  Cilantro is a good source of minerals like:
  • (potassium) crucial to heart function and plays a key role in skeletal and smooth muscle contraction and nerve impulse transmission
  • (calcium) help regulate heart rate and blood pressure
  • (manganese) helps in bone development, wound healing, metabolism, helps the body form connective tissue, blood clotting
  • (Iron) Helps prevent anemia by building up blood supplies.
  • (magnesium) synthesis of proteins, bone structure, helps cells communicate in many physiological processes
5.  Cilantro is rich in many vital vitamins:
  • (Vitamin A) Helps with macular degeneration, red eyes and eye disorders.
  • (Vitamin C)Helps stave off infections and urinary tract infections.
  • (Vitamin K) plays the strongest roles in bone health, and cilantro is one of the richest herbs in this vitamin.
  • Niacin (B3) Helps improve cholesterol levels
  • Folate (B9) Critical for metabolism, normal nerve development and proper brain function.
  • Riboflavin (B2) helps metabolize B6, B9, B3, and Iron and more.  If you suffer from migraines Riboflavin has been known to decrease their frequency.
“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.


Not Just for Garnishing

Parsley can provide much more than a decoration on your plate. Parsley was used medicinally prior to being consumed as a food in the Mediterranean for 2,000 years before it was used for food.

Immune Booster

Vitamin C has many different functions.  Its powerful anti-inflammatory agent, usefulness in conditions such as osteoarthritis and rheumatoid arthritis, and needed for the healthy function of the immune system. It may also be helpful in reducing the severity of asthma, osteoarthritis, and rheumatoid arthritis.  Vitamin C improves iron absorption.

Important antioxidant

Vitamin A ~ helps reduce the risk for the development and progression of conditions like atherosclerosis, diabetes, and colon cancer. It is a nutrient so important to a strong immune system that its nickname is the “anti-infective vitamin.”

Cancer prevention

Folate is vitally important for cancer-prevention or inhibiting tumors due to high levels of anti-inflammatory compounds and is therefore important for cancer-prevention areas of the body that contain rapidly dividing cells such as the colon and the cervix.

Heart Health

Vitamin B ~ reduces blood vessel damage lowering the risk of stroke, heart attack and atherosclerosis (thickening of artery walls).
Vitamin K ~ just 10 sprigs) improves bone health and improves calcium absorption.

If you are taking blood-thinners such as Coumadin (warfarin)
it is important that you do not suddenly begin to eat more foods containing vitamin K,
which plays a large role in blood clotting.

Fight bad breath

Parsley is chock full of chlorophyll, which has antibacterial properties. That is why people eat the parsley sprig from their plates after a meal. It fights oral bacteria that causes bad breath.

Cleansing Effect

Parsley works as a natural diuretic. It increases urine flow to remove infection-causing bacteria from the urinary tract. At the same time it helps your body flush out more toxins such as heavy metals and it prevents the formation of kidney stones.

Parsley can cause serious issues for those who already have kidney or gallbladder problems

Wound Healing

An essential amino acid found in parsley is needed to repair damaged tissues. Parsley juice works wonders to speed up wound healing after surgery.

Soothes Irritated Skin:

Rub dried or fresh parsley leaves on irritated skin or insect bites to soothe skin irritation. When dealing with boils, boil parsley leaves in water and apply it on the affected areas for a few hours. It also helps to fade freckles and spots.

“Let food be thy medicine, and medicine be thy food.” Hippocrates
Promoting a lifestyle of preventative care!
WELLNESS PRINCIPAL:  Health comes from within.  You cannot buy it in a bottle.