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Raw Chocolate – Walnut Fudge

This fudge is ridiculously easy to make and delicious (addictive really, I had to stop making it because I couldn’t help myself).  It has a melt-in-your-mouth texture thanks to the coconut oil and can be eaten directly out of the fridge or freezer (which means that even keeping it in the freezer didn’t slow me down!). Enjoy these amazing little bites of creamy chocolate.

Ingredients:

  • 2 cups extra virgin coconut oil (not melted)
  • 1 cup raw or natural unsweetened Cacao Powder
  • 1/3 cup Grade B Maple Syrup (you could also substitute Honey)
  • 1½ cups Walnuts (Raw or Roasted), roughly chopped
  1. Whip coconut oil in the bowl of a standing mixer until fluffy (2-3 minutes).
  2. Add cocoa powder and maple syrup and continue to whip until completely combined (about 1 minute, but you might need to scrape the sides a couple of times).
  3. Add chopped walnuts and mix just to combine.
  4. Spread into a 9”x9” baking pan.  Chill in the refrigerator until set (at least 1 hour).
  5. Cut into squares and enjoy (store in the fridge or freezer).

Serve here with Coconut whipped cream.

NOTE: Because the coconut hardens in the refrigerator, it can be a little tricky to cut nice squares when it hard (it becomes quite brittle), it will help to pre-cut the squares in the pan before they are completely set (say after about 20 minutes in the fridge).

Enjoy

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Melanoma/Skin Cancer Detection and Prevention Month

May is Melanoma/Skin Cancer Detection and Prevention Month

We are half way through the month already and I am wondering if you knew about it. What does this mean to you? Does it really bring awareness to you and the people around you? I am really concerned about the damages that the sun can have on our skin but I am also concerned about the effects of wearing commercial sunscreens can have on people.

UV light causes skin cancer and prematurely ages the skin, and so it’s very important to protect our skin with sunscreen or clothing. We don’t want to block sunshine completely – about 20 minutes each day is good for us – it boosts our vitamin D and improves our mood. Beyond 20 minutes, however, and our immune system suffers. We either need to spend the rest of the day inside or protect our skin with sunscreen or clothing.

The reason for my concern is that the majority of sunscreen products on the market contain harmful chemicals that might be cancerous. Our skin is our largest organ. Anything that comes in contact with the skin is absorbed into our body and is free to circulate into our bloodstream. There are 17 individual sunscreen ingredients that are FDA approved: 15 of these are clear chemicals that absorb UV light and two are made of minerals that reflect UV light. Of these 15, nine are known endocrine disruptors (Endocrine disruptors are chemicals that, at certain doses, can interfere with the endocrine (or hormone) system in mammals. These disruptions can cause cancerous tumors, birth defects, and other developmental disorders. Any system in the body controlled by hormones can be derailed by hormone disruptors.). Chemical sunscreens don’t sit on the surface of the skin – they soak into it and quickly find their way into the bloodstream. They scatter all over the body without being detoxified by the liver and can be detected in blood, urine, and breast milk for up to two days after a single application. That would be just fine if they were uniformly safe – but they’re not.

This is not the case with zinc oxide and titanium dioxide, the two mineral, or physical, sunscreens. These two work very differently – they sit on the surface of the skin and physically block UV light. Zinc oxide and titanium dioxide are rocks that are ground down to a fine consistency. They do a great job at blocking both UVA and UVB light. Zinc is less whitening on the skin and blocks nearly all dangerous UV light. Inexpensive versions of these sunscreens are gooey and while you might put them on your kid’s skin, most people don’t like them. But newer zinc oxide sunscreens contain particles so small that they are transparent. These sunscreens are called micronized and do a great job at protecting against UV radiation. Be careful when buying these kinds because the micronized particles are small enough to enter your bloodstream and can be just as harmful as the chemical mentioned above.

As mentioned, nine of the 15 chemical sunscreens are considered endocrine disruptors. Those are chemicals that interfere with the normal function of hormones. The hormones most commonly disturbed are estrogen, progesterone, testosterone, and thyroid. Endocrine disruptors, like some ingredients in chemical sunscreens, can cause abnormal development of fetuses and growing children. They cause early puberty and premature breast development in girls, and small and undescended testicles in boys. They cause low sperm counts and infertility. Endocrine disruptors that act like estrogen can contribute to the development of breast and ovarian cancers in women and other endocrine disruptors may increase the chance of prostate cancer in men.

Luckily there is some alternative for us. Nature is providing us with natural ingredients that can protect our skin naturally. Here’s a list of natural oils that can protect our skin for the damaging UV rays.

Carrot seed oil –> SPF 38-40
Raspberry seed oil –> 28-50
Wheat germ oil –> SPF 20
Avocado oil –> SPF 4-15
Coconut oil –> SPF 2-8
Olive oil –> SPF 2-8
Macadamia nut oil –> SPF 6
Almond oil –> SPF 5
Jojoba oil –> SPF 4
Shea butter –> SPF 3-6

With some of these oils you can make your own sunscreen at home. Make sure to look at my “DIY projects – Make your own sunscreens” blog post.

Based on an article by Arthur W. Perry, MD, FACS Dr. Perry is a board certified plastic surgeon, an Adjunct Associate Professor at Columbia University, and a member of the Medical Advisory Board for The Dr. Oz Show.

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Sun Rays and Your Skin

When the skin is exposed to the sun’s harmful rays it can cause burns and skin irritation. This causes increased thickness of the skin and changes the immune functions. When the immune functions are compromised the result may be injury, optical aging, skin cancer and other diseases. According to doctors, the sun is a source of UV rays responsible for skin diseases caused by prolonged exposure. When UV rays are in prolonged contact with skin optical absorption of photos (radiation) can occur and often oxidative stress results. Oxidative stress stimulates the production of harmful free radicals. So be careful during the summer elements as much as possible and try not to stay a long time in the hot sun. You can prevent these risks by relying on nutrition for the prevention of diseases caused by the sun. Food that contain vitamin C, beta carotene, selenium and other basic foods are helpful as they reduce free radicals, protect you from skin cancer, prevent wrinkles, prevent photovoltaic aging, inflammation and immune changes from exposure. It is important to know that you cannot rely uniquely on these foods to protect your skin from the harmful effects of the sun. See my post on DIY Sunscreen to protect yourself.

Foods That Help Protect Your Skin From Sun Exposure
Tomato: Cooking tomatoes is a highly effective way to help extract the private beta carotene and lycopene Flavonoid that protects the skin from the sun’s harmful rays. In addition olive oil or avocado with tomato salad helps to absorb the tomato’s helpful benefits.
Carrots, broccoli, sweet potatoes and spinach: Lycopene belongs to a group which includes carotenoids and beta carotene in foods like carrots, broccoli, sweet potatoes and spinach.
Chocolate: Chocolate contains many Flavonoids and antioxidants so having a cup of hot cocoa every day reduces the risk of ultraviolet radiation, as it reduces the appearance of solar wrinkles, especially in the neck and under the eyes.
Green tea: Drink green tea daily to reduce the damage caused by the sun’s rays and prevent skin cancer. Green tea has preventive properties that contain high levels of potent antioxidants that eliminate harmful free radicals that form when skin is exposed to the sunlight’s ultraviolet rays.
Pomegranate: Pomegranates play an active role in protecting the skin from ultraviolet radiation risks because they contain Ellagic acid.
Omega 3 oils: Omega 3 oils work on the immune system response to the risk of skin exposure to sunlight. Flax, chia and hemp seeds are great sources for Omega 3 oils.
Fruit and vegetables: Fruits and vegetables have their own effectiveness in preventing skin diseases because they contain antioxidants, especially in citrus fruits and carrots.

Experts point out that the best way to protect the skin from the harmful sun is to drink sufficient amounts of water, use sunscreen, along with a good moisturizer. This can save you from the rays of the sun that cause damage to the skin.

Thanks to:
The beauty of food by Hanan

 

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DIY projects – Make your own sunscreens

First choose your SPF

Different amounts of zinc oxide are needed depending on what SPF you would like your lotion to be. Once you have chosen the SPF a little math is involved. The zinc oxide must be a certain percentage of the weight of your ingredients (before adding the zinc oxide). For this reason, it’s easiest to use a kitchen scale when making your sunscreen. For example, if you have 2 ounces of lotion and you’d like to make SPF 10 sunscreen, according to the values below you will need to add .2 ounces of zinc oxide to the lotion. Use the zinc oxide recommendations below. Make sure to put on a mask when handling zinc oxide to avoid breathing in the fine particles of zinc oxide powder.

For SPF 2-5: Use 5% zinc oxide
For SPF 6-11: Use 10% zinc oxide
For SPF 12-19: Use 15% zinc oxide
For SPF >20: Use 20% zinc oxide

Zinc oxide (non-nano) – a non-toxic, usually non-irritating, effective broad spectrum sunblock. The particles sit on the outermost layer of your skin, scattering and absorbing UVA and UVB rays, protecting the skin below. Be sure to use non-nano zinc oxide to produce a natural homemade sunscreen.

Important: Nano or micronized zinc oxide has been treated to reduce the size of its particles, creating an ultrafine powder. When added to sunscreens it does not leave a white film on the skin, thus making it a popular choice in many commercial sunscreens. The problem with this is that the particles are so small they can enter the body through the skin, causing potential health problems. When shopping for zinc oxide be sure to purchase a non-nano zinc oxide that has particle sizes as large as possible. (Anything with a particle size smaller than 100nm is considered a nano.)

 

Recipe #1

Ingredients:
2 tbs organic coconut oil
1 tbs organic shea butter
1 tbs organic avocado oil
1/2 tsp organic sesame oil
1/2 tsp organic aloe vera gel
30 drops organic carrot seed oil

Directions:
Melt the coconut oil and shea butter in a double boiler by putting the oils in a bowl that is placed in a pan of hot water.
Add the remaining ingredients and mix well.
Pour the oil into a clean glass jar and let the mixture cool down.

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Recipe #2

Ingredients:
1 oz. coconut oil
0.8 oz. shea butter
0.1 oz. jojoba, sesame, or sunflower oil
0.1 oz. Vitamin E oil
30 drops essential oils, optional – I use 15 lavender, 10 eucalyptus, 5 peppermint
zinc oxide powder (determine amount for 2 oz. of lotion)

Directions:
Add coconut oil, shea butter, and jojoba/sesame/sunflower oil in a double boiler by putting the oils in a bowl that is placed in a pan of hot water. Remove from double boiler and allow to cool a little. Put on a mask that covers your nose and mouth (to avoid breathing in the fine particles of zinc oxide powder), and measure out your zinc oxide. Add zinc oxide, Vitamin E oil, and optional essential oils to the other ingredients. Stir well to combine. Store in a dark jar in the refrigerator.

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Recipe #3

Ingredients:
½ cup almond or olive oil (can infuse with herbs first if desired)
¼ cup coconut oil (natural SPF 4)
¼ cup beeswax
2 Tablespoons Zinc Oxide (This is a non-nano version that won’t be absorbed into the skin. Be careful not to inhale the powder).
Optional: up to 1 teaspoon Red Raspberry Seed Oil
Optional: up to 1 teaspoon Carrot Seed Oil
Optional: up to 1 teaspoon Vitamin E oil
Optional: 2 tablespoons Shea Butter (natural SPF 4-5)
Optional: Essential Oils, Vanilla Extract or other natural extracts to suit your preference

Directions:
Combine ingredients except zinc oxide oil in a double boiler by putting them in a bowl that is placed in a pan of hot water. As the water heats, the ingredients in the bowl will start to melt. Stir occasionally to incorporate. When all ingredients are completely melted, add the zinc oxide, stir in well and pour into whatever jar or tin you will use for storage. Small mason jars (pint size) are great for this. It will not pump well in a lotion pump!
Stir a few times as it cools to make sure zinc oxide is incorporated.
Use as you would regular sunscreen. Best if used within six months.

Thanks to:

A Natural Homemade Sunscreen Recipe That Works!


http://wellnessmama.com/2558/homemade-sunscreen/
http://greatbodyskin.com/natural-sunblock-recipe/

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Coconut yogurt power breakfast

I have decided to share one of my favorite breakfast creations. I like to call it “Coconut yogurt power breakfast”.

It is something that makes me smile in the morning and keeps me full for quite a while. You have all the goodness and energy of the young coconut and the power of superfood added to it.

I have created a video that will give you the step by step:

Ingredients:
1 Young coconut
4 Tbls chia seeds
1 Tbls pumpkin seeds
1 Tbls sunflower seeds
1 Tbls goji berries
1 Tbls dry raisins
1 Tbls walnut
1 banana
1/2 cup mixed berries

Optional ingredients: (one or a combination of)
Raw cacao nibs
Dry cranberries
Maca powder
Lucuma
Maple syrup
Crushed nuts
Anything else you might like

Directions:
Open the young coconut as shown in the video
Blend the coconut meat and coconut water in a blender
Pour into a bowl
Add the chia seeds and mix well
Add other ingredients

Enjoy

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Amazing benefits of chia seeds

Don’t be fooled by the size… these tiny seeds pack a powerful nutritional punch.

A 1 ounce (28 grams) serving of chia seeds contains:
• Fiber: 11 grams.
• Protein: 4 grams.
• Fat: 9 grams (5 of which are Omega-3s).
• Calcium: 18% of the RDA.
• Manganese: 30% of the RDA.
• Magnesium: 30% of the RDA.
• Phosphorus: 27% of the RDA.
• They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.

Combat Diabetes
Chia is being studied as a potential natural treatment for type-2 diabetes because of its ability to slow down digestion. The gelatinous coating chia seeds develops when exposed to liquids-can also prevent blood sugar spikes.

Get More Fibre
Just a 28-gram or one-ounce serving of chia has 11 grams of dietary fibre — about a third of the recommended daily intake for adults. Adding some chia to your diet is an easy way to make sure you’re getting a good amount of fibre, which is important for digestive health.

Stock Up On Omega-3
Chia seeds are packed with omega-3 fatty acids, with nearly five grams in a one-ounce serving. These fats are important for brain health. “There’s better conversion of omega 3s into the plasma or into the food than with flax seed,” said researcher Wayne Coates.

Stronger Teeth And Bones
A serving of chia seeds has 18 per cent of the recommended daily intake for calcium, which puts your well on your way to maintaining bone and oral health, and preventing osteoporosis.

Don’t Forget Manganese
Manganese isn’t a well-known nutrient, but it’s important for our health: it’s good for your bones and helps your body use other essential nutrients like biotin and thiamin. One serving of chia seeds, or 28 grams, has 30 per cent of your recommended intake of this mineral.

Plenty Of Phosphorus
With 27 per cent of your daily value for phosphorus, chia seeds also help you maintain healthy bones and teeth. Phosphorus is also used by the body to synthesize protein for cell and tissue growth and repair.

Pack In The Protein
Chia seeds also make a great source of protein for vegetarians and don’t have any cholesterol. One 28-gram serving of these super seeds has 4.4 grams of protein, nearly 10 per cent of the daily value.

Fight Belly Fat
Chia’s stabilizing effect on blood sugar also fights insulin resistance which can be tied to an increase in belly fat, according to Live Strong. This type of resistance can also be harmful for your overall health.

Get Full. Faster
Tryptophan, an amino acid found in turkey, is also found in chia seeds. While tryptophan is responsible for that strong urge to nap after a big Thanksgiving dinner for example, it also helps regulate appetite, sleep and improve mood.

Improve Heart Health
According to the Cleveland Clinic, chia seeds have been shown to improve blood pressure in diabetics, and may also increase healthy cholesterol while lowering total, LDL, and triglyceride cholesterol. All good news for your ticker!

Thanks to these sites for the references:
www.huffingtonpost.ca/2013/06/03/chia-seed-benefits-_n_3379831.html
authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/