Beruflich Dokumente
Kultur Dokumente
Editorial
Forgotten Factors
of Successful
Weight Loss
Jennifer Cuevas
Why gluten-free may not be
enough
Festivals
Products We Love
RECIPES
Easter Roasted Herbed Brittany
Chicken
Low Carb Poached Egg in Tomato
Sauce
Mashed Cauliflower Casserole
Gluten Free Coconut Avocado
Bars
Editorial
LET FOOD
BE YOUR
MEDICINE...
- HIPPOCRATES
Again, many of us pay lip What you eat can cure One lady who knows
service to the medicinal them all sometimes all about using food as
qualities of even some very even more quickly and medicine is Jennifer Cuevas.
Forgotten Factors
of Successful
Weight Loss
on a Low
Carb Diet
by Martina Johansson
Photoby jefffreyw
The first one is about
counting calories. Thats a
bad idea because the body is
a hormonal system and the
calories are counted radically different depending
on the source. A person
stuck in the calorie trap
easily cheats oneself of
eating less nutrient dense
foods for the imagined
gain of fewer calories. This
type of food might actually
store more body fat than a
meal with a higher amount
of calories because of the
bodys hormonal responses.
This is the reason why its
completely useless to eat a
2
Another important and unknown
factor is the II (insulin index).
Most people know about GI
(glycemic index), but very few
know about the corresponding
effects of insulin. A food item
can be very low in glycemic
index and simultaneously have a
high insulin index. What happens
is the effect of an insulin raise
3
The last factor to weight that deviations occur and
loss success is to believe success is postponed. Dare
in the process and always to be radical in your low
have a faith and a strong carb approach, and radical
mind. Its when faith wavers results will follow!
Martina Johansson
Martina Johansson is a bestselling author,
scientist,and fitness athlete from Sweden.
She is passionate about her well-being and
health, which has resulted in a strict low
carb diet for five years. Martina is eager
to share her in-depth knowledge about
hormonal responses and health aspects
of different types of micro- and macronutrients. Most of her work is focused on
optimized health through right nutrition
and smart bio hacks.
Authors Page URL on LCM
http://lowcarbmag.com/martinajohansson/
Interviews
Jennifer
Cuevas
AB:
JC:
Sure! My
background is
actually twisted. We all
have interesting ways of
ending up where we are.
AB:
Mark Moxom:
Excellent!
JC:
AB:
JC:
AB:
JC:
I try to ensure
that I get about
six to seven hours, but
I really recommend
eight! Most often I
probably run on about
seven, and then every
minute of the rest of
the day I am busy.
AB:
I can imagine
with kids and
your business and
your presentation and
clients and all that.
At what point did you
started moving into
paleo and why?
JC:
I started out
gluten free and
that in and of itself was
MM:
JC:
Oh sweet!
Right and I
was 38 years
old at that time and
I said, oh my gosh!
What do I have to do?
MM:
JC:
Im listening
AB:
JC:
MM:
Just a quick
question Jen,
was it the leaving off
of the grains that made
the biggest difference
towards the end?
JC:
Absolutely! If
you cant do
anything else, grain free
is the way to be. When
I first started coaching
people, I took them gluten
free first because I felt
trying to make them go
grain free was pretty
hard. When people come
AB:
JC:
Of course wheat,
barley, rye and
oats because we know that
those contain the gliadin
protein, but also I dont
personally use any rice; I
dont use corn. I dont use
teff or sorghum or millet.
I dont use quinoa even
though it is not a grain
per se but there is so
much cross contamination
with it. Of course, there
are the other things that
cross react but I just
literally dont use grains
(nor do I eat anything
from a package due to
hidden ingredients).
I do use tapioca from
time to time. I find that
occasionally I will react
to that but not in a very
significant way, so I just
keep those kinds of things
minimum. Of course, that
goes for anything that has
a processed flour in it, even
coconut flour. Certainly
thats not a grain but
at times it can cause an
inflammatory response.
AB:
JC:
I actually do
consume legumes
but I soak and ferment
them first. I dont know
if thats why I tolerate
them better, but Ive
had really no issue with
them. The key with those
to me is that its about
healing the intestinal
tract. If youve healed
the gut, and if youre
balancing the vegetables
and the things that you
need to be eating, I find
that its generally okay
to incorporate legumes
from time to time if you
soaked and fermented
them. Soaking to me is
the key. I dont know
about the fermentation
process but the soaking
is definitely important.
AB:
So from your
point of view,
the carbs included in the
beans and legumes are
not that important?
JC:
Again my key
for everybody is
sustainability
and so if
having legumes
in your diet
occasionally
is going to
help you stay
on this and
feel good
about what
youre eating
and youre
not having
what you
feel like is an
inflammatory
response to
it, I think
theyre fine.
AB:
JC:
Absolutely! I
think that is
important because for me
two of the things that
leaves have
so much taste
to them than
they might
have before.
I hate the
word natural
because it
has been
abused by the
food industry
but natural
food tastes so
wonderful by
itself. Thats
one part of
it but then
the other
part is - how
do I create
things on their taste buds
things to taste good at
that they appreciate the
tastes of what our Creator home? I love the herb
chart because it explains
gave us to begin with.
how to use them and add
You go out and you pick
them to your meals. I use
a strawberry from the
a lot of fresh herbs in
garden, and it tastes so
much better than not only my cooking just to keep
what you get in the store the taste in it, and it just
comes alive in your mouth.
but... Once youve taken
all of the artificial sweetIm a very simple chef. I
eners and all these gluten
dont like to complicate
out of your diet and you
things or over process
unlayer and suddenly
things if I can help it.
things come alive, spinach
AB:
No I always tell my
clients Id rather
they eat better higher
quality ingredients and
spend a little money and
think of it as medicine
than spending tons of
money on pharmaceutical
drugs or supplements.
JC:
AB:
Thats true.
Which most
of them (the
supplements) are either
artificial or synthetic
and our body does not
absorb anyways so like
you mentioned, nature
provides everything
including vitamins and
minerals and we should
take advantage of that.
JC:
Agreed!
AB:
Your passion
about going
grain free comes from
your personal results?
JC:
Not only my
personal results.
It was at first and I felt
like, wow this is like a big
secret that nobody knows
about. But then when I
started seeing the results
through the people I was
coaching and my support
group and I have a Face
book page where people
had posted things and
how much difference it
has made for their lives.
That is truly where my
passion is, because I feel
like it was this gift I was
given, this knowledge
about it so I try to share
it out as much as I can.
MM:
Excellent!
Are you still
friendly with your
doctor now? Hahaha
JC:
There were a
couple of them that I
really kicked to the curb
MM:
AB:
MM:
JC:
AB:
Thats incredible.
I do yearly tests
to make sure
everything is okay but I cant
remember the last time I
was sick really. Now granted
not everyone will have the
same effect but it all makes
sense in a big picture kind
of thing if you take care of
your body the same way as
you would maintain your
car then your body will stay
healthy. Your body wants
to stay healthy so to me
it makes perfect sense.
I have a trick question
for you. Are you still
taking 47 supplements?
JC:
I am not actually
hahaha.
AB:
JC:
AB:
Thats correct.
JC:
AB:
JC:
You mentioned
a book?
Yes I am working
on my guide
book and cookbook
to hopefully get that
published here in the next
few months, working on
getting that done and
available for people.
AB:
AB:
MM:
D3 yes liquid.
I have to
make do with
sunshine hahaha
So Jen if people want to
get hold of you, what is
the best way for them to
find out what you do and
how you can help them?
JC:
My website is
You are right.
ggfgourmet.
Thank you so
com and I have a Face
much for having me.
book page Gluten &
Grain Free Gourmet, @
It was a pleasure
ggfgourmet on Twitter and
to have you.
Instagram and Pinterest;
also on LinkedIn they can
find me as The Gluten
& Grain Free Gourmet.
JC:
MM:
Whats the
Problem?
Current conservative figures tell us
that nearly 60 million adults are
overweight in the United States.
Just over 40 million are severely
overweight or obese and around
about 3 million suffer from morbid
obesity, thats the life threatening
form of being fat.
The situation in some parts of Europe,
Australia and most of the western
countries reflect these figures too.
Since 1990, amongst the 30-40 year
old age group there has been over
a 75% increase in Type 2 Diabetes.
What is not well known is that as
small a weight gain as 5-10 kilograms
increases a persons risk of developing
diabetes two-fold, over those who
have not gained any weight. From all
of the above, we can see clearly that
the health risks of being overweight
are profound.
Can
Weight
Loss or
Diet Pills
Help?
The fact that there are so
many people overweight
in the Western world, and
that so many of them find
it difficult to lose weight
through using diet alone,
has been the impetus for
commercial concerns to
developed a number of
weight loss pills that promise
to take the hard work out of
shedding those pounds.
The Two
Main Types
of Weight
Loss &
Diet Pills
Weight loss and diet pills come
under two main categories
those that are available on
prescription, commonly labelled
as weight loss or diet drugs
and the non-prescription pills
which you can get over the
counter.
These are most normally
called weight loss or dietary
supplements, and come under
a different set of statutes and
regulations.
New ones come out all the time.
Often these are just the same
as existing ones but under
a different name. The active
ingredient is nearly always the
same. Its just the add-ons that
change with manufacturers
including things like CoQ10 to
make them seem more natural
or healthy.
Lets have a look at the first
category . . .
Weight
Loss Drugs
Available By
Prescription.
The most well-known brands of diet
drugs are Adipex, Bontril, Didrex, Ionamin,
Phentermine and Tenuate. All of these
are appetite suppressors.
They work by decreasing appetite
through stimulating the brain and nerves
to increase heart rate and blood pressure.
In the USA, all of these pills have to be
approved by the FDA. In The UK and
Europe, drugs can be approved by both
the Medicines and Health care products
Regulatory Agency (MHRA) or the
European Medicines Evaluation Agency
(EMEA).
Normally, these drugs are approved only
for short term use, a maximum of a few
months. However, some agencies have
approved Meridia for longer term use.
One of the many drawbacks with this
type of pill is the fact that they affect
the nervous system, blood pressure
and metabolism. This can be a problem
for patients suffering from either
hypertension or heart risks.
Weight
Loss Pills
Which
Inhibit Fat
Uptake.
To overcome some of the
problems with the appetite
suppressant type of pill, a
relatively new type of drug
has been developed which is
known as a lipase inhibitor.
These types of pills work in the
digestive system and can inhibit,
according to the manufacturers,
the uptake of fat by as much as
30%.
Photoby Wisegeek.com
Effectiveness
of Prescription
Weight Loss
and Diet
Drugs.
Strangely enough, prescription weight
loss drugs are only truly effective when
used in conjunction with diet and exercise.
The crucial thing here is that they are
normally used as part of a medically
supervised weight loss programme. The
fact that its supervised obviously has
the added advantage in that you have a
professional mentor, who is there both
to encourage you and to make sure that
you are doing things in the right way.
Numerous studies have been carried out
on the effectiveness of these types of
pills when used in this manner. Whilst the
results vary, with the manufacturers test
results showing the most effectiveness,
the average extra percentage loss of body
weight over a placebo is in the region of
10-15%.
Side Effects of
Prescription
Weight Loss Drugs
There are side effects to
virtually all drugs and these
are no exception. We only have
space to mention the most
common ones, some of which
are quite serious.
Appetite
Suppressors
The side effects from this type
of pill are varied, and can include
diarrhoea or constipation;
headache;
dizziness;
dry
mouth; insomnia; nervousness;
restlessness; limb tremors and
impotence.
The more serious side effects
are listed as seizures and
strokes. For that reason you
would do well to consider
whether, on balance, the health
risks associated with the weight
loss drugs outweigh those of
continued obesity.
Dietary and
Weight Loss
Supplements.
These are pills, potions and
powders that you can buy offthe-shelf without prescription,
either in a pharmacy or a health
store, and from many different
web sites on line.
Different Types of
Dietary and Weight
Loss Supplements
There are a dozen or more different types of weight loss
supplements. These include body-building supplements, carb
burners, fat blockers, cold calcium, creatine, HGH, hoodia,
protein supplements, sports supplements,
starch blockers, yerbamete, and CoQ10.
In addition to those, many of the mainstream
dietary supplements also claim to have
weight control benefits, either by helping
you control your appetite through reducing
your appetite at the outset or making what
you eat seem more satisfying, or altering
the way the body metabolises fat. Some of
these are well known, such as HerbLife; you
also have Metabolife, Xenadrine-EFX, and
Xanthrex-3.
Effectiveness
of Dietary &
Weight Loss
Supplements.
Unlike prescription diet pills, dietary and weight loss supplements
do not have to be tested for health & safety either before or after
their release onto the market. This also means that there are
fewer tests as to the effectiveness of this type of supplement.
However, the few clinical trials that there have been have
shown that whilst some of them do work, they are typically
less effective than prescription weight loss drugs. Often the
price that you pay for them can seem disproportionately high
to the benefits that they give.
Clinical Trials
Unless
a
dietary
supplement
contains
a previously unused
ingredient,
the
manufacturer does not
have to provide the FDA
with the evidence it relies
upon to substantiate
its claims in regard to
effectiveness, safety or
health benefits.
It is down to us as the
consumers to make sure
that we check out that
they have indeed been
tested, both for safety
and effectiveness, in
clinical weight loss trials.
Reputable manufacturers will always provide details of all
tests and trials, either as part of or supplemental to the
information available to the consumer.
This is normally readily available. If you cant get hold of
this information, do not buy the product.
Obesity
Drugs
Who Can
Take
Weight
Loss Drugs?
help the patient achieve the have been very few studies on
significant weight loss they the safety and effectiveness
may be hoping for.
of taking these type of
medications for more than
In such cases, the physician
twelve months. The unique
would normally advise that
exceptions to this short term
a different type of weight
use rule are the Meridia and
loss drug be used, or that the
Xenical branded drugs. These
patient tries a different form
have been passed for longer
of weight loss management,
duration.
such as strict control and
mentoring.
Weight loss drugs are not
really suitable to be used
as part of a controlled
carbohydrate diet; in fact
the controlled carbohydrate
diet will normally be more
effective than the diets
Most prescription weight loss
normally recommended to be
drugs have FDA approval just
used in conjunction with the
for short term use, and there
weight loss drugs.
Short
Term Use
Weight
Loss
Target
A fat loss of 10kg is thought
to be reasonable and shows
success over a 3 month
period. However, as with most
prescription drugs, lesser
amounts are also considered
successful.
Fat Intake
Patients using weight loss
drugs are advised to keep
their fat intake below 30%
Dietary
Changes
Exercise
Fat
Burners
& Fat
Burning
Diet Pills
How do fat burners
cause weight loss?
The
manufacturers say that fat
burners work by raising the
Too Good
To Be
True?
In general terms, ingredients
used in fat burners do have
some effect on metabolism,
which is what the makers
claim. However, the amount
taken when using the fat
burners as directed by the
manufacturers would not
Carb
Blockers
Weight
Loss
Using Fat
Burners
Are Carb
Blockers
Effective?
of
carbohydrate
being
metabolised by the body per
day.
But, according to the
detractors, no carb blocker
works outside the laboratory,
not even the most expensive
ones. This is because they
say that they are broken
down in the digestive tract
themselves, before they can
do anything about attacking
the carbs in the food that we
eat.
Carb
Blocker
Side
Effects
Studies
and Trials
on Carb
Blockers.
Appetite
Suppressants
in detail
Appetite
suppressants, The reason for this is
or
more
correctly twofold: their effectiveness
in reducing appetite tends
to wane after a few weeks,
so they are generally used
while you are learning new
ways to eat and new ways to
exercise. As that is the case,
it is vital that anyone using
appetite suppressants does
so under the supervision of
their health practitioner and
very quickly adopt new ways
of eating, combined with a
suitable exercise programme
in accordance with their
health and size.
The reason for this is that
because these drugs work
on the sympathetic nervous
system they affect the body
in a number of ways. They
increase cardiac output, they
dilate the bronchioles and
most commonly produce a
constriction of blood vessels.
sympathomimetics,
are
a class of drugs whose
effect is to mimic those of
a stimulated sympathetic
nervous system. These type
of weight loss pills are only Because they have such an
used for the short-term effect on the bodys various
treatment of obesity.
Sneak Peek
With Alain Braux and Mark Moxom
Shanno
on Drake
SD:
MM
Whats going on
in the world of
GMO (Genetically
Modified Organisms)
Author Alain Braux keeps us
up to date with the latest
news from around the world.
GMO News: New York Moves Forward with GMO Labeling Bills |
Natural Society
http://naturalsociety.com/breaking-news-new-york-moves-forward-with-gmo-labeling-bills/
GMO Crop News: US Farmers Turn Away From GMOs as Grain Prices
Drop. Keep buying non-GMO to change the market.
http://sputniknews.com/environment/20150225/1018717348.html
Festivals
Flavors of Denver
2015
Flavors is a culinary experience that goes beyond the traditional gala providing guests with the unique experience
of having a top local chef prepare a multi-course dinner
tableside. The evening showcases the signature dishes
of our culinary experts and takes you beyond the usual
restaurant fare. Unleash your inner foodie and experience a distinct evening of dining while helping to fund the
research, education, and advocacy efforts of the American
Liver Foundation.
When: April 2, 2015
Where: Wings Over the Rockies Air & Space Museum
7711 East Academy Blvd Denver, CO
Website: http://go.liverfoundation.org/site
37 Annual
Scottsdale Culinary
Festival 2015
th
The six day festival offers a diverse menu of luxurious dinners, themed cocktail parties and our signature event, the Great Arizona Picnic, featuring 50
restaurants, chef demonstrations, live bands and
specialty tasting venues.
When: April 7-12, 2015
Where: Scottsdale, Arizona
Website: http://scottsdalefest.org/
Mediterranean Diet
Roundtable
A team of qualified professionals will lead a full day
program, which includes a discussion on all levels
of nutrition aspects, menus engineering, stores
and cafeteria strategies. Attendees will gain a deep
understanding of the health values and commercial
benefits of sourcing Mediterranean products for
their respective clients/customers.
When: April 9, 2015
Where: Cuny Graduate Center
(365 Fifth Avenue) - NYC
Website: http://www.mdrproject.com/
Pearland Crawfish
Festival
Now in its second year, the Hood River HardPressed Cider Fest gives seasoned and novice
cider drinkers alike the chance to sample cider
from Hood River Countys very own cider makers, as well as a variety of additional Northwest
cideries. More than 20 cideries will be participating, with more than 30 ciders on tap. The daylong
event also features local food vendors, produce
and arts vendors, a kids area and a line-up of
local music, from bluegrass to classic rock guaranteeing a great time for the whole family.
When: April 11, 2015
Where: 3315 Stadelman Drive, Hood River, OR
Website: http://hoodriver.org/
San Joaquin
Asparagus Festival
Join us April 17-19, 2015 at the San Joaquin County
Fairgrounds in Stockton, California for the BIGGEST
Asparagus Festival in the West! With a fantastic
lineup of events and entertainment, the festival is
sure to be an enjoyable time for the entire family!
When: April 17-19, 2015
Where: San Joaquin County Fairgrounds in
Stockton, California
Website: http://sanjoaquinasparagusfestival.net/
The Festival of
Chocolate
The Festival of Chocolate is the Largest AllChocolate Event in the Southeastern United States
featuring an incredible Vendor Showcase with
sales of chocolates and treats from the regions
best Chocolatiers and Confection Companies;
Demonstrations by World Class Pastry Chefs; Live
Competitions by Pastry Professionals; Chocolate
and Wine Pairing Seminars; a Chocolate Game Show
Stage; The Math and Science of Chocolate; Kids-4Chocolate Workshop; Crazy Chocolate Contests for
children and adults; Interactive Chocolate Classes
and much more!
When: April 18-19, 2015
Where: MOSI - Tampa, FL
Website: http://tampa.festivalofchocolate.com/
Taste of the
Avocados Food
Festival
Everybody is invited to taste a variety of dishes
topped with Avocado or Guacamole provided by Food
Vendors and Restaurants. Additional enjoyment: Live
Entertainment, All type of Exhibitor booths, Beer &
Wine Garden, Free gifts, Cooking Books, etc.
When: April 19, 2015
Where: Los Angeles, California
Website: http://www.lafoodfestivals.com/
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RECIPES
Easter Roasted
Herbed Brittany
Chicken
Chicken has long been the staple of many
french communities and when they left to go
to other countries they took their recipes with
and youll find variations of this in many parts
of the world. But this is the best one weve
tasted and its even better when you use the
fresh herbs. In fact its so nice youll be singing
Oops, I did it again because this is one
recipe youll want to come back to.
Ingredients
1 (4-lb.) whole chicken
2 fresh lemongrass stalks, tender
Herb Rub:
3 garlic cloves, minced
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
1/2 teaspoons dried parsley
1/2 teaspoon dried sage
1 teaspoon salt
3/4 teaspoon freshly ground pepper
Directions
1. In a medium bowl, mix all herb rub ingredients. Set aside.
2. Clean and rinse chicken and pat to dry. Using your fingers,
gently loosen and lift the skin from breast and drumsticks
area being careful not to totally detach the skin.
3. Rub the herb mixture evenly underneath the skin (carefully
replace after) and inside the chickens cavity.
4. Rub remaining herb mixture into entire chicken.
5. Put lemongrass and shallots inside the chickens cavity.
6. Lightly grease a shallow roasting pan and place chicken, breast side
up. Cover pan loosely with aluminum foil and bake at 450 for 30
minutes. Reduce heat to 350, and bake 45 minutes more. Remove from
oven and let chicken stand, covered for 10 minutes before slicing.
Chefs Tip
Serve with salad on the side.
If you want to use fresh instead of dried herbs then heres what you need.
2 teaspoons chopped fresh thyme
2 teaspoons chopped fresh rosemary
2 teaspoons chopped fresh parsley
1 teaspoon chopped fresh sage
661.0 kcal
51.2 g
6.6 g
1.3 g
46.5 g
218.3 g
Ingredients
6 large eggs
1 tbsp olive oil
1/2 medium white onion, peeled and diced
1 clove garlic, minced
1 small green bell pepper, chopped
3 cups ripe diced tomatoes
2 tbsp tomato paste
1 tsp chili powder
1 tsp cumin
1 tsp paprika
Pinch of cayenne pepper
Salt and pepper to taste
1/2 tbsp fresh chopped parsley
Directions
1. Heat olive oil in a large saute pan under medium fire. Add
chopped onion and saut until it begins to soften. Add garlic and
continue to cook. Add the bell pepper and saut for 5 minutes.
2. Add diced tomatoes and tomato paste to pan, stir to blend.
3. Add spices and allow mixture to simmer for 7 minutes until it
starts to reduce and thicken. At this point, you can taste the
mixture and adjust the taste according to your preferences.
4. Gently crack the eggs (one at a time) over the tomato mixture, make
sure to space the eggs evenly over the sauce. Cover the pan and allow
mixture to simmer for 15 minutes or until the eggs are cooked.
5. Garnish with the chopped parsley and Serve immediately
Chefs Tip
Serve with some steamed vegetables for a light, easy meal
Try echalotes or spring onions - scallions for a
different flavour from time to time
Number of Portions: 6
Nutritional Value (per portion)
Nutrients per serving
Energy
Protein
Carbs
Fiber
Fat
Water
113.6 kcal
7.5 g
5.4 g
1.6 g
7.2 g
131.4 g
Mashed
Cauliflower
Casserole
This dish is a rather tasty variation on
cauliflower cheese. It is wonderful as
a side dish but equally at home as a
snack or light lunch. It certainly will
become a favourite, thats for sure
Ingredients
4 eggs
1 large head cauliflower, cut into florets
1 cup cheddar cheese, grated
cup heavy cream
3 tablespoon butter
1 tablespoon mustard
1 pinch nutmeg (about 1/8 teaspoon)
salt and pepper to taste
Directions
1. Preheat the oven to 375 degrees F. Steam
the cauliflower until fork-tender.
2. Blend cauliflower, cream, butter, salt, pepper, mustard
and nutmeg. Add eggs and blend thoroughly. Add 1 cup
of the grated cheese and blend to incorporate.
3. Pour mixture into a casserole dish, and sprinkle
with the rest of the cheese.
4. Bake about 30 minutes or until top is golden brown.
Chefs Tip
Serve as a side to meat dishes
Baking time will vary by the size of the baking dish.
Use some broccoli for something a little different
Number of Portions: 4
Nutritional Value (per portion)
Nutrients per serving
Energy
Protein
Carbs
Fiber
Fat
Water
230.2 kcal
8.9 g
8.3 g
3.1 g
18.9 g
182.4 g
Gluten Free
Coconut
Avocado
Bars
A healthy, gluten free and no bake
dessert bar. Just heavenly!
Ingredients
1 Avocado
2 tsp Stevia powder
cup coconut oil
1 1/2 cup. shredded unsweetened coconut
A dash of salt
1/2 tsp Stevia powder
1/4 cup cocoa powder
1/4 teaspoon vanilla extract
Dash of salt
Directions
1. In a small saucepan, melt coconut oil over low heat.
2. Transfer half of melted coconut oil into a mixing bowl
and stir in cocoa powder, Stevia, vanilla and salt.
3. Mix thoroughly and pour in a paper lined
pan and put in the freezer to set.
4. Meanwhile, place remaining half of melted coconut oil in a blender
or food processor. Add coconut flakes, avocado and Stevia then blend
until smooth. (You can puree or have little chunks of coconut).
5. Smooth mixture into the frozen coconut oil and cocoa mixture.
Cover and place in the freezer for about 30 minutes.
6. Remove from paper, cut into bars, and serve.
Chefs Tip
Store leftover covered in the freezer.
Warning these are morish
165.9 kcal
0.7 g
2.8 g
1.7 g
18.1 g
14.8 g
Easy Weight
Loss Exercises
Biceps Curl
This is designed to
strengthen the upper arm
muscles at the front. Using
the same armless kitchen
chair, sit in the chair with
your back straight. Again,
your feet should be flat on
the floor, the same width
apart as your shoulders.
Triceps Extension
This is designed to strengthen the muscles in the back of your upper arm.
How to
use this
app...
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