Who doesn’t love wraps these days?
No, not the kind where you lay there naked and they wrap you in Saran Wrap or Eucalyptus Leaves so you can loose a few pounds. I’m talking about the kind of wraps we eat.
According to Wikipedia; “A wrap is a food dish made with a soft flatbread rolled around a filling. It is usually but not always classified as a sandwich.” In fact someone people use tortillas to make wraps with all sorts of yummy fillings. Anything from Frijoles and Avocado to Fajita Meat and other strips of steak and vegetables.
Point is that if your on a KETO Diet or a Carb Restrictive or Lo Carb Diet using a tortilla or any kind of bread for you your wrap may be out of the question. So, what do you do? Good Question.
My we introduce you to or suggest the healthy alternative for your wrap the oh so under acknowledged Cabbage Leaf. The perfect choice to not only save the day but keep your waistline in check as well.
So you might as why the cabbage? Well at less than 20 calories per half cup of cooked cabbage, it’s not only low in fat but high in fiber as well.
Combine the fact that it’s rich in water as well as high in fiber with it’s high vitamin C and Sulfur content cabbage is great for digestion and the removal of toxins in your body. Plus don’t forget that Cabbage is a calciferous vegetable and also contains a compound called sulforaphane which is being researched for its potential ability to delay and impede cancer. In addition, anthocyanins, as well as the other flavonoids found in cabbage, not only reduce inflammation they can help regulate blood pressure and reduce the risk of cardiovascular disease.
So take 8 Large Green Cabbage Leaves, Boil a large pot of water. Using tongs, blanch cabbage by dipping leaves into water for 30 seconds. Place on a plate lined paper towels and let dry. Viola, your ready to use them as the wrap for whatever lo fat, low carb filling you may want to use for your wrap.
Happy, Healthy Eating everyone. Enjoy.

Today we’re going to MAKE A VANILLA MUG CAKE – NO MILK.
Wow, a Low Carb alternative for your breakfast menu. It’s an easy vanilla mug cake that’s both sugar-free and gluten-free, but it’s also dairy free. Awesome!
Are you ready because this is going to change your world. Or at least your breakfast and/or your mid-afternoon snacking and maybe your midnight cravings too.
START; by melting coconut oil in your mug. Next; add in your scraped vanilla bean seeds and milk.
Remember, the key to this moist vanilla mug cake is using unsweetened almond milk. NO real dairy milk in this recipe!
Next; add all your dry ingredients and the egg. Mix thoroughly and smooth the top.
Now; You’re going to microwave your vanilla mug cake for 1 ½ to 2 minutes until firm (but not too dry). Viola, your now ready to serve it up with whipped cream or your favorite frosting on top.
Get ready cause your Mug cake is going to be delish, I mean, lick the mug yummy.
Until next time, Happy, Healthy Eating !

COCONUT OIL COFFEE, YES IT’S A REAL THING.
Coconut Oil Coffee also burns Fat, Lowers Inflammation and YES it tastes great too.
I have to say hazelnut coffee creamer was one of my favorites but it is loaded with sugar, preservatives and other questionable chemicals. Yikes !
You can say the same about those fancy $5 lattes..
So how can we get the decadence and creaminess of a fancy lattes or creamers without being unhealthy?
Easy Answer. COCONUT OIL.
1st, let check out the benefits Of Coconut Oil.
Coconut Oil is made up of medium-chain triglycerides that help your body naturally produce it’s own energy.
Secondly, the Lauric acid content helps reduce inflammation and can helps fight colds too.
Let’s not leave out the fact that Coconut Oil’s is rich saturated fat content is essential for cell growth and function. And it’s fatty acids help reduce appetite that which can possible aid in weight loss.
HOW to make you own latte using with coconut oil:
Pour 1 cup of brewed coffee into a blender. Place 1-2 tablespoons of coconut oil in blender. Choose organic, unrefined, virgin coconut oil for maximum benefits.
Blend until frothy. Then Pour into a mug and enjoy your “latte!”
NOTE: It is important to use a blender. If you just stir coconut oil into your coffee it will make just make it oily and NOT frothy.
You may noticed when you start adding coconut oil to your coffee, it will satisfy your appetite for hours and you may find yourself not reaching for that mid morning snack. Coconut oil will serve to kept you energized and satisfied!
Happy, Healthy Eating.

As we grow a bit older we all start having a few glitches with our memory. Many of us will never admit it but for so many others is oh so very obvious and what are we all to do?
Recently I came upon some interesting information that could be of some use in of all places a publication know as the business insider.
“According to a study by the National University of Singapore, seniors who eat more than two standard portions of mushrooms per week, an equivalent to 300g or half a plate, may be 50% less likely to suffer mild cognitive impairment.
The study was conducted from 2011 to 2017 and published on Tuesday March 12.
The effect is thought to be down to ergothioneine, an antioxidant and anti-inflammatory humans can’t synthesize independently.
Dr Cheah said: “ET (ergothioneine) is a unique antioxidant and anti-inflammatory, which humans are unable to synthesize on their own. But it can be obtained from dietary sources, one of the main ones being mushrooms.”
The NUS study stated that seniors with mild cognitive impairment display subtle symptoms of memory loss or forgetfulness, as well as a deficit in other cognitive functions such as language, attention, and visuospatial abilities.
According to the more recent study, earlier NUS research — also involving Dr Cheah — found that a deficiency in the ergothioneine compound could be a risk factor for neurodegeneration diseases, such as Alzheimer’s.”
Interesting reading indeed so plate up some mushrooms twice a week and you may start thinking a little clearer. Happy Shrooming and Healthy, Happy Eating.

Who knew that combining and eating two foods a day could lead you to not only eat smart but loose weight too. Not to mention these are two of my favorite foods both of which I probably already eat at least once a week but seldom have thought to combine.
We’re talking about Avocados and chickpeas. Avocados have a smooth and creamy texture that can be enjoyed in so many ways. Some people shy away from them because they are known to contain high amounts of fat, however, it is important to remember that avocados contain mostly “Good Fat” or the better know as monounsaturated fat.
Chickpeas, AKA Garbanzo beans, have a mild nutty flavor but also have some of the same health benefits as avocados. They are a great source of protein and fiber and good for your blood pressure and great for digestion. The can help keep your bowel movements regular.
Monounsaturated fats help lower your levels of bad cholesterol, keeping your heart healthy and strong. In addition, avocados contain protein, fiber and are rich in vitamins so really, they’re kind of a powerhouse when it comes to having a super healthy nutritional profile. Not to mention they are also great for your skin and may even aid in weight loss.
-Use 2 cups chopped greens such as romaine
-1 cup canned chickpeas, rinsed and drained
-1/3 cup diced cucumbers
-2/3 cup halved cherry tomatoes
-2 ounces sliced avocado, from 1/2 small
-2 tsp extra virgin olive oil
-3 tsp unfiltered apple cider vinegar (I use Braggs) or fresh lemon juice
-kosher salt
-fresh black pepper, to taste
Season with salt and pepper to taste and drizzle each with olive oil and vinegar or lemon juice.
Happy, Healthy Eating !

As Always Consult Your Doctor First before making any crucial changes in your lifestyle like what you eat, how you exercise, take medicine and vitamins, etc.
We’ve been talking about the latest craze in weight loss on the trendy Keto Diet for a while now and many folks have decided to give it a try. Could be the be all end all in their Yo Yo Dieting, but is it safe?
First, consider the effects of Keto on your Liver. While on the diet and in Ketosis your liver will be working overtime. After all the liver is responsible for metabolizing the protein you ingest and producing ketones. At least that’s the assessment of Dr David Katz himself and M.D. Who penned the book titled “The Truth About Food”.
Dr Katz and many other experts believe puts a massive extra burden on the liver and could have adverse effect but more research needs to be done before we know that definitively.
What about your Heart? Well, there is good news and not so good news according to Doctor of Public Health Neal Malik who is also Assistant Professor of Nutrition at Bastyr University in San Diego.
Malik says “Short term total cholesterol drops, good cholesterol goes up and bad cholesterol goes down”. He adds, “ Weight loss, regardless of how you achieve it, has heart protective benefits”. But there are no long-term studies on keto and your heart and excess dietary fat may cause the body to produce lipid peroxides, which can damage cells and tissues, including the heart. If you stick with keto long term make sure you, and your doctor, keep and eye on your blood work”.
These are just a few cautionary statements by medical personnel about the Keto Diet and Ketosis. So you decide but first consult with your doctor for advice.
Happy, Healthy Eating.

New research results show that Wine Reduces Vascular Risk.
It showed that low-to-moderate consumption of Red Wine (up to 150mL daily) may help protect against vascular diseases by keeping your blood vessels healthy when combined with a healthy lifestyle and a good low-carb diet.
In a TWO Year Study, Wine was shown to Benefit those with Type 2 Diabetes
It found that patients with controlled type 2 diabetes (controlled by medication) who had about a five-ounce serving of red or white wine at night with dinner, and along with a Mediterranean diet and no calorie restrictions, noticed improvements in high-density lipoproteins. That’s the one know as the good cholesterol and glucose metabolism.
The study also showed that daily, moderate wine consumption can also lessen, by up to 30%, your chances of getting type 2 diabetes and that women who were drinking wine had a 70% reduced risk of developing obesity.
Other studies show that moderate daily use of Red Wine also Helps Fight a Common Cold.
Lessens Chances of Liver Disease, Promotes Mental Health, Stops Fat Cells from developing, Fights Food Poisoning, Has Anti-Aging, Improves Brain Function and Mood, Protects Your Vision, Reduces Some Cancer Risks and even Fights Inflammation and Improves Digestion.
So, Happy, Healthy Eating and maybe drinking wine too.
(Disclaimer: Remember, All our articles seen in this publication are intended for informational purposes only. They should never be a substitute for professional medical advice. Always consult your Doctor or Medical Professional before making any changes to can affect your health.)

There is a Himalayan Tree that is know as a disease fighting Super Hero. The Moringa Tree (Moringa oleifera) has been used in South East Asia for centuries. Moringa can thrive in most tropical and subtropical regions.
It’s seeds can be used to help purify water. It’s leaves can be used as Bio-Fertilizer.
It’s one of those trees that every single part of it can be consumed.
Most recently scientists have started using it’s unique properties to treat serious illnesses.
The Moringa tree’s fresh leaves are crushed to release a powerful compound, then dried into a powder. It can be used to treat Obesity, Cholesterol, Diabetes, and Bowl disorders. The leaves are also highly nutritious. Once harvested and dried, they contain 30% protein, all essential amino acids, and have abundant levels of vitamins and minerals.
The Bioactive compounds in Moringa are called isothiocyanates (ITCs) and are similar to ones found in broccoli and cabbage. These compounds ability to reduce chronic inflammation, blood sugar levels, cholesterol, obesity and inflammatory bowel disorders in both cellular and animal models has been proven.
The leaves and seed pods of the Moringa tree have unique chemical compounds which help defend the tree itself against environmental stress and pests.
Moringa is most commonly found in India and the Philippines but its cultivation is rapidly increasing throughout Asia, Africa, Central America, and the Caribbean.
Moringa tree’s have been known to survive droughts and grow rapidly in harsh conditions that would mike it harder for other trees to survive. Not surprisingly Moringa Trees are quickly being considered the world’s newest Superfood.
Moringa products and companies are on the rise, but caution for high quality products is needed. Most herbal products in the US and Kenya are not strictly regulated, leaving room for additions, alterations, and contamination. Additionally the soil, farming techniques, and processing of the leaves can affect its quality and nutrient content. Finding a high-quality Moringa powder may require a little research and contacting the company. Or you could buy some seeds and grow your own superheroes trees at home in your garden.
Happy, Healthy Eating

A Keto diet is one that consists of high fat (70-80% of calories), relatively high protein (20-25% of calories) and low carbohydrates (5-10% of calories). It is typically made up of animal-based foods – below is a dot point summary. However, There is no living population that displays longevity having consumed a Ketogenic diet.
A vegan or plant-based diet is typically made up of 55-60% of calories from carbohydrates, 20-25% of calories from protein and 15-25% of calories from fat.
What are the main differences?
On a Vegan Diet you can consume;
Whole grains (brown rice, wild rice, black rice, oats, quinoa, amaranth, buckwheat, corn), Legumes (chickpeas, lentils, black beans, fava beans, pinto beans, kidney beans, soy beans etc) Starchy and non-starchy whole vegetables (potato, sweet potato, carrot, broccoli, eggplant, pumpkin, zucchini, dark leafy greens), Whole fruits (all), Plant milk (almond, soy, hemp, macadamia, pea, etc.), Nuts & seeds in moderation, Oils in moderation (olive, coconut, avocado)
Does not include: Animal products (butter, ghee, meat, fish, eggs, cheese, cow milk, etc.), Many saturated fats, Processed oils (or if it does, minimal).
On a KETO Diet you can consume;
Meat: Beef, Pork, Fish, Chicken, Eggs, Cheese, Milk, Nuts & Seeds, Oils & Fats (mainly avocado, coconut oil, ghee, butter and olive oil), Vegetables (typically limited to dark green leafy vegetables & mushrooms), Fruit (berries in moderation)
Does not include: Starchy vegetables (sweet potato, pumpkin, legumes, etc.), Grains (oats, rice, quinoa, corn, buckwheat, rye, barley), Fruits such as banana, mango, pineapple, apples, oranges.
Keep in mind. Animal protein and fats have been clearly shown to increase your risk of various chronic diseases such as cardiovascular disease, coronary artery disease, type 2 diabetes and certain cancers. So by choosing a Keto diet, you are attempting to induce a calorie deficit for a weight loss result while jeopardizing your long term health. Studies have looked into and shown links between chronic Ketosis, a state of acidosis, and increased risk of developing certain cancers.
Something to consider for certain. Happy, Healthy Eating.