Food for life

Is a page that introduces you to foods that help your body to stay healthy or to restore your health. This page will be updated from time to time so pop back for new recipes and information.
coconutfudge

This coconut oil fudge is great! It’s still dairy-free, but unlike the cocoa butter fudge it’s also rich in coconut flavor. If you’re looking for another way to add coconut oil to your diet, this healthy fudge should be on your must-try list.
If you don’t like the flavor of coconut, you can try using refined coconut oil instead of virgin coconut oil. I usually make a double batch of this, since it keeps so well in the freezer.

Ingredients
3/4 cups virgin coconut oil
3/4 cups cocoa powder
1/2 cup coconut milk
1/3 cup raw honey
2 teaspoons vanilla extract
A pinch of salt

Instructions Melt coconut oil in a small saucepan on your stovetop. Once the coconut oil is melted, remove from heat. Add all other ingredients and use your immersion blender to mix. If at any point the mixture becomes too thick to mix, return it to the stovetop and gently heat until it's liquid enough to work with.
Line a glass baking dish with parchment paper. Pour fudge into your prepared pan, then transfer to the fridge to cool. If you want to speed up the process, you can also cool in the freezer.
Once fudge is solid and firm (this usually takes several hours), cut it into bite-sized pieces, or whatever size you prefer. Store finished coconut oil fudge in a lidded container in your freezer.

If your goal is to restore or maintain a healthy heart

There are a variety of foods that can help to unclog arteries of plaque build-up, lower your blood pressure, and reduce inflammation – the main culprits of cardiovascular illness.

Many of the foods on this list contain healthy fats, antioxidants, and soluble fiber which are great not only for your heart, but also to promote healthy skin, hair, hormone production, and nutrient absorption.
You can feel better, have more energy, and improve your heart health without the use of toxic chemicals.

1. Asparagus One of the best vegetables for clearing arteries, asparagus is full of fiber and minerals, as well as a long list of vitamins including K, B1, B2, C, and E. Asparagus can help to lower blood pressure and prevent blood clots that can cause serious cardiovascular illness. Try steaming raw asparagus for maximum vitamin potential!

2. Avocado The next time you make a sandwich or salad, consider adding a few slices of avocado in lieu of mayonnaise or heavy salad dressing. Studies have shown that the daily consumption of
avocado result in improved blood cholesterol with a decrease in triglycerides and LDL of around 22% and an 11% increase in HDL – the “good” cholesterol that helps to keep arteries clear of obstructions. Not only can this delicious fruit help to keep your blood flowing smoothly, the average avocado also contains around 4 grams protein and 11 grams of fiber, not to mention an impressive list of vitamins and antioxidants. For an even more potent dose of avocado, why not try adding avocado oil to your diet.

3. Broccoli Broccoli is another vegetable that is loaded with vitamin K which helps to prevent calcification or hardening of arteries. Eating vitamin- and antioxidant-packed broccoli can also help to prevent oxidation of LDL cholesterol which can lead to serious heart conditions. This super healthy veggie also offers a heart-healthy dose of fiber which helps to normalize blood-pressure and reduce stress that may cause tears (and eventually plaque build-up) in arterial walls

4. Chia Seeds When included daily as part of a heart-healthy diet, the fiber and alpha-linolenic acid contained in just two ounces of Chia seeds can help to keep arteries clear by regulating blood pressure, reducing LDL cholesterol, lowering triglycerides, and increasing HDL cholesterol. Also, because daily cardiovascular exercise is another excellent way to improve heart health and keep arteries clear, Chia seeds are doubly effective.
The boost of protein and nutrients offered by this tiny super food can help to make any workout feel just a little bit easier. If you want to try Chia seeds then you can get some from this page on Amazon. (Further reading: 10 Emphatic Reasons Why You Should Add Chia Seeds To Your Diet Today)

5. Cinnamon You’ve probably heard that a spoonful of sugar helps the medicine go down. But did you know that a spoonful of cinnamon makes your risk of heart disease go down?

gingershot

Apples

Are rich source of vitamin B. they contains most of water soluble forms of vitamin B (vitamin B1, B2, B3, B5 and B9). Vitamin C. Vitamin E. Vitamin K. and Fiber

Ginger

has many essential nutrients and vitamins such as pyridoxine (vitamin B-6), pantothenic acid (vitamin B-5) that are required for optimum health. Furthermore, it also holds good amount of minerals like potassium, manganese, copper, and magnesium

Check out the amazing health benefits of kale

Flavonoids are an amazing range of different substances widely disbursed in plants that are responsible for the vibrant green color in kale leaves.
Read more...
Research has found at least 45 different antioxidant flavonoids that are provided in measurable amounts by kale. This broad spectrum of flavonoid antioxidants is most probably the reason for kale's reputation as a cancer fighting food.
1 cup of kale provides more than 6 times your DV requirement of vitamin K
In addition to the above factors - kale is also a great food source for glucosinolates. Research on kale has found a lot of evidence that glucosinolates provide both cancer prevention and cancer treatment benefits. The range of cancers covered by the research that has been referred to above includes colon cancer, breast cancer, bladder cancer, prostate cancer as well as ovarian cancer.

Benefit # 2 - Kale is an exceptional source of vitamin K The role of vitamin K in your bone development health has been well researched. This research has indicated that individuals who are vitamin K deficient have a greater risk of bone fractures. Studies shows that vitamin K plays an important role in keeping calcium retained in your bones and out of your arteries. People included in this research exhibited a 50% reduced risk for cardiovascular diseases.

Vitamin K is also a key nutrient for helping regulate your body's inflammatory process.

The health benefits of kale # 3 - Kale provides you with very important cardiovascular support

benefits of kale juicing for health

The health benefits of kale can provide you valuable cardiovascular support because of its cholesterol reduction abilities.

Our liver uses cholesterol as a basic building block to product bile acids.

Bile acids aid in the digestion and absorption of fat through a process called emulsification.

Bile acids are typically stored in our gall bladder.

When we consume a fat-containing meal, they get released into the intestine.

They prepare the fat for absorption up into the body.

The bile then exits your body in a bowel movement, instead if getting absorbed along with the fat they have emulsified.

When this happens, our liver needs to replace the lost bile acids by drawing upon our existing supply of cholesterol.

The result of all this is that your cholesterol level will most likely drop.
Benefit # 4 - Calcium rich foods like kale helps you maintain healthy and strong bones.

what is the health benefits of juicing kale
Calcium is also responsible for maintaining the correct acid-alkaline balance in your body. The result of this is that your body absorbs the calcium found in kale more effectively. Calcium is important for fighting osteoporosis and crucial for nerve conduction
One of the main health benefits of kale is its high ratio of calcium to phosperous. Calcium in kale is important for energy production and your body’s immune function maintenance. Green leafy vegetables like kale are dedicated to maximum possible chlorophyll production which enriches your blood with oxygen. This improves your production of red blood cells and benefits the process of cell respiration. Calcium is furthermore very important for promoting a healthy heart because it assists muscle to contract and relax.
Nutritional profile of kale
The health benefits of kale becomes clear when you assess the nutritional value of kale in terms of nutrient density. >This reveals why this is considered to be such a powerful healing food.

Firstly juicing recipes with Kale will provide you with an an excellent source of -
•Vitamin K
•Vitamin C
•Vitamin A
•Manganese Kale is also a very good source of -
•Vitamin B6
•Fiber
•Copper
•Calcium
•Potassium Recipes for juicing with Kale is also a good source of -
•Vitamin B1
•Vitamin B2
•Vitamin B3
•Vitamin E
•Folic acid
•Iron
•Magnesium
•Omega 3 fatty acids
•Protein

greenjuice Carrots
contain Beta-carotene which is absorbed in the intestine and converted into vitamin A during digestion. they also contain fiber, vitamin K, potassium, folate, manganese, phosphorous, magnesium, vitamin E and zinc. Spinach
is an excellent source of vitamin K, vitamin A manganese,folate,magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline. Green apples
Are rich source of vitamin B. they contains most of water soluble forms of vitamin B (vitamin B1, B2, B3, B5 and B9). Vitamin C. Vitamin E. Vitamin K. and Fiber.

healthy lungs

Pomegranate For Improving Heart Health

The American Journal of Cardiology published a study in 2005 which examined the effects of pomegranate juice consumption on patients
suffering from coronary heart disease. The results showed that after three months, the daily consumption of this juice reduced the levels
of stress-induced ischemia in patients with coronary heart disease, thus improving their overall heart health. Previous study published in 2004 in the journal of Clinical Nutrition, showed that pomegranate juice has positive effects on patients with
carotid artery stenosis to the potent antioxidants found in the juice.
This juice is abundant in antioxidants and polyphenols with amazing cardioprotective benefits. Even though it is not studied enough,
it is more than clear that it is extremely heart-healthy drink and people should definitely incorporate it in their daily diet. Reducing Blood Pressure And Oxidative Stress More recent studies which focused on pomegranate juice discovered that beside being heart-heatlhy, it has more health benefits as well.
For instance, it can decrease levels of oxidative stress, which doctors believe is a major indicator of the risk of developing cancer. The journal Free Radical Biology & Medicine published the results of a one-year-long clinical trial comparing the effects of pomegranate juice
on oxidative stress and inflammation to those of a placebo; The results of the trial showed that the consumption of this beverage for a
longer period of time not only improved cardiovascular risk factors, but also has the ability to strengthen innate immunity, and resulted
in a lower incidence rate of hospitalization due to infections. Another study previously conducted showed that this juice can reduce systolic blood pressure and has clear anti-ageing and anti-oxidative characteristics. Other Health Benefits Of Pomegranate Juice Beside being extremely beneficial for the cardiovascular system and blood pressure, this juice has a long history of therapeutic use as well,
especially throughout the Mediterranean region and the Himalayas. According to this study, pomegranate juice contains antioxidant, anti-inflammatory and anticarciongenic properties and it also has potential
applications in the areas of infant brain ischemia, male infertility, Alzheimer’s disease, arthritis, and obesity.

Bone Broth

Making bone broth is very simple.
All you really need is a large pot, water, vinegar and bones.
To get you started here is an easy recipe you can follow: ......Read More

This highly nutritious stock is commonly used in soups, sauces and gravies. It has also recently gained popularity as a health drink.

Bone broth dates back to prehistoric times

To get you started here is an easy recipe you can follow:

Ingredients

  • 1 gallon (4 liters) of water
  • 2 tbsp (30 ml) apple cider vinegar
  • 2–4 pounds (about 1–2 kg) of bones
  • Salt and pepper, to taste

Directions

  1. Place all ingredients in a large pot or slow cooker.
  2. Bring to a boil.
  3. Reduce to a simmer and cook for 12–24 hours. The longer it cooks, the better it will taste and more nutritious it will be.
  4. Allow the broth to cool. Strain it into a large container and discard the solids.

Adding vinegar is important because it helps pull all of the valuable nutrients out of the bones and into the water, which is ultimately what you will be consuming.

You can also add vegetables, herbs or spices to your broth to enhance the flavor.

Common additions include garlic, onion, celery, carrot, parsley and thyme. These can be added right away in step one.

As you can see, bone broth is incredibly easy to make. The following sections list six reasons you might want to try it.

1. It Contains Many Important Vitamins and Minerals

In general, bone broth is very nutritious.

However, the nutrient content does depend on the ingredients you use, as each brings something different to the table.

Bones are rich in calcium, magnesium, potassium, phosphorus and other trace minerals — the same minerals needed to build and strengthen your own bones.

Fish bones also contain iodine, which is essential for healthy thyroid function and metabolism.

Summary: Bone broth is rich in minerals that help build and strengthen your bones. It also contains many other healthy nutrients, including vitamins, amino acids and essential fatty acids.

2. It May Benefit the Digestive System

Scientists have discovered that your overall health depends heavily on the health of your intestinal tract.

Not only is bone broth easy to digest, it may also aid in the digestion of other foods.

The gelatin found in bone broth naturally attracts and holds liquids. This is why properly prepared broth congeals in the fridge.

Gelatin can also bind to water in your digestive tract, which helps foods move through your gut more easily.

An amino acid in gelatin called glutamine helps maintain the function of the intestinal wall, and has been known to prevent and heal a condition known as “leaky gut”.

Leaky gut is a dangerous condition in which the barrier between your gut and the rest of your body isn’t working properly.

Substances that your body doesn’t normally allow through leak into your bloodstream, which leads to inflammation and other problems.

For all of these reasons, drinking bone broth may be beneficial for individuals with leaky gut, irritable bowel syndrome (IBS) or irritable bowel disease (IBD), such as ulcerative colitis or Crohn’s disease.

Summary: The gelatin in bone broth supports healthy digestion. It may be beneficial for individuals with leaky gut or other inflammatory bowel diseases.

It May Help Fight Inflammation

The amino acids found in bone broth, including glycine and arginine, have strong anti-inflammatory effects

Arginine, in particular, may help fight the inflammation associated with obesity.

One study shows higher levels of arginine in the blood are associated with decreased inflammation in obese women

Another study suggests that supplementing with arginine could help fight inflammation in obese individuals, but more research needs to be done in humans to support these results While some inflammation is necessary, chronic inflammation may lead to a number of serious diseases.

These include heart disease, diabetes, metabolic syndrome, Alzheimer’s disease, arthritis and many types of cancer.

Because of this, it’s important to eat plenty of anti-inflammatory foods.

Summary: The amino acids in bone broth can help fight inflammation. Because of this, eating it may help protect against disease.

4. Its Nutrients Have Been Shown to Improve Joint Health

Collagen is the main protein found in bone broth.

During the cooking process, collagen from bones and connective tissue is broken down into another protein called gelatin.

Gelatin contains important amino acids that support joint health.

It contains proline and glycine, which your body uses to build its own connective tissue. This includes tendons, which connect muscles to bones, and ligaments, which connect bones to each other.

Bone broth also contains glucosamine and chondroitin, which are natural compounds found in cartilage.

Multiple studies have found that glucosamine and chondroitin can decrease joint pain and lessen the symptoms of osteoarthritis .

The proteins in bone broth have also proven beneficial for those with rheumatoid arthritis, which is a chronic autoimmune disease that causes painful damage to the tendons and ligaments.

In one study, 60 people with rheumatoid arthritis consumed chicken collagen for three months. Symptoms improved significantly in all 60 participants, with four showing complete remission of the disease
Summary: The amino acids in bone broth help support joint health, and consuming it may help lessen the symptoms of arthritis.

It Is Weight Loss Friendly

Bone broth is typically very low in calories, but can still satisfy hunger.

Studies have found that eating broth-based soup on a regular basis can increase fullness, reduce calorie intake and lead to weight loss over time.

What’s more, bone broth contains gelatin, which has specifically been shown to promote feelings of fullness

One study found that gelatin was more effective at reducing hunger than the protein casein, which is found in dairy products

Another study in 53 men found that, when combined with resistance training, collagen helped increase muscle mass and decrease body fat

Summary: The gelatin in bone broth has been shown to promote feelings of fullness. Consuming it on a regular basis may reduce calorie intake and lead to weight loss over time.

It May Improve Sleep and Brain Function

The amino acid glycine, found in bone broth, may help you relax. Multiple studies have found that glycine helps promote sleep 

One study found that taking 3 grams of glycine before bed significantly improved the quality of sleep in individuals who have difficulty sleeping

Taking glycine before bed helped participants fall asleep faster, maintain a deeper sleep and wake up fewer times throughout the night. This study also found that glycine reduced daytime sleepiness and improved mental function and memory.

Therefore, drinking bone broth could have similar benefits.

Tips for Using Bone Broth

Here are some additional tips for making and consuming bone broth.

Where to Get Bones

Instead of throwing leftover bones and carcasses from meals in the garbage, save them to make broth.

You can collect the bones in a bag and store them in your freezer until you are ready to cook them.

However, if you are not someone who typically buys and eats whole chickens and bone-in meat, you may wonder where you can find animal bones to make broth.

You can ask for them at your local butcher or farmers market. The meat department at most grocery stores will often have them too.

The best part is they are very inexpensive to purchase. Your butcher may even give them to you for free.

Do your best to find pastured chicken or grass-fed beef bones, since these animals will be the healthiest and provide maximum health benefits to you.

How to Store It

While it’s easiest to make broth in large batches, it can only be stored safely in the refrigerator for up to five days.

To help your broth last longer, you can freeze it in small containers and heat up individual servings as needed.

Ways to Eat It

You can drink bone broth on its own.

There are other ways to enjoy it.
It can be used as the base for soups, or to make sauces and gravies.

Here is a simple tomato sauce recipe using bone broth.

Ingredients

  • 2 cups (473 ml) bone broth
  • 2 cans organic tomato paste
  • 2 tbsp (30 ml) of extra virgin olive oil
  • 1/2 tsp (2.5 ml) oregano, chopped
  • 1/2 tsp (2.5 ml) basil, chopped
  • 2 cloves garlic, minced
  • Salt and pepper, to taste

Directions

  1. Place all ingredients in a medium saucepan.
  2. Heat over medium-high heat for 4–6 minutes, stirring occasionally.
  3. Reduce to low heat and cover, allowing the sauce to simmer for 5 more minutes.
  4. Serve over pasta, meatloaf or in a variety of recipes.
What is known for sure is that bone broth is highly nutritious and it’s possible that adding it to your diet may provide a whole host of health benefits.
If like me you love chocolate but you have an intolerance to dairy or worse chocolate itself! This is a good healthy alternative, and i promise you, it really does taste like chocolate. Very yummy and very healthy, what more could a girl ask for.
Not sure about the nuts you can use almond flour or coconut flour for the base instead either way its still very YUMMY!!

Vegan Twix Bar

vegan twix Bar

For the base layer:
1 cup coconut flour
cup coconut sugar
cup coconut oil (or coconut cream)
1 Tbsp pure date syrup (alternatively use maple syrup)

For the caramel layer:
2 cups pitted dates (soaked in warm water for 1 hour)
2 Tbsp nut butter (almond or cashew) ½ tsp pure vanilla extract For the coating:
400gr dark chocolate (75%)
1 Tbsp of melted coconut oil The combination of coconut base and gooey date caramel inside gives it such a delicious taste
Important note: If the problem persist contact your health practitioner