Sunday, January 15, 2017

Shocking Benefits of Tea for Good Health & Weight Loss

benefits of tea

Benefits Of Drinking Tea For Weight Loss & Good Health

Benefits of tea has been use for centuries to improve health, lose weight and cure aliments such as digestive disorders, insomnia, protect your bones, high levels of antioxidants, help battle cancer, heart disease, boost your immune system.  

Tea releases chemical compounds that synthesize specific biological functions on the body depending on the tea formulation. Tea contains vital phytochemicals that are extremely beneficial when humans digest tea on a regular basis and can be used effectively to treat or help prevent diseases.

History Of Tea Organ

Tea originated in Southwest China where it was used as a medicinal drink where it was popularized as a social beverage during the Chinese Tang Dynasty.  The tradition of drinking tea spread to East and Asian Countries for its medicinal purposes.  

In the 16 Century Portuguese Priests and merchants introduced it into Europe enjoying the mild drink.  In the 17 Century consuming tea has become fashionable among Britain’s who started the commercialization and large scale production of tea in India to bypass the China monopoly.

Black & Green Tea For Weight Loss

Black and green tea has enormous health benefits by helping to protect individuals from cancer, Alzheimer’s, and obesity.  The Tea leaves contain the dietary mineral manganese, polyphenols, Flavonoids, EGCG and Catechins found to improve cardiovascular function and reduce total 
body fat. 

Green Tea Lose Weight Naturally
Daily consumption of green tea has been associated with lower risk of cardiovascular disease and dying of stroke.  In 2015 the meta-analysis observational studies showed that drinking just one cup of green tea per day was associated with a 5 % lower death rate from cardiovascular disease. 

Cochrane review of randomized studies concluded that drinking green tea lowered systolic and diastolic blood pressers.  Consuming green tea also help reduce blood sugar levels helping to reduce body fat and maintain weight.  

 Lose weight naturally by drinking green tea known for high levels of antioxidants, catechins, EGCG ( Epigallocatechin gallate) boosts metabolism by inhibiting the enzyme and helps break down the hormone norepinephrine.   

When this hormone is inhibited norepinephrine increases, this hormone is used by the nervous system telling cells to break down fat. 

 Therefore drinking green tea will help you lose weight by having a larger amount of norepinephrine in your system leading to weight loss and good health.  In conclusion drinking green tea burns fat that is used for an increase in energy levels throughout your day.

Barley Tea Mild Healthy Tea

Barley tea is a healthy dry roasted tea has smokey scent, made into a beverage by soaking tea bags or barley in hot boiling water and allowed to steep in a closed teapot off the heat for ten minutes. 

 Barley tea has a mild flavor, high in antioxidants, and is rich in quercetin which has been associated with a number of health benefits including reducing stress, promoting cardiovascular health, encourages natural blood flow, promotes balanced blood pressure.  

Research shows that quercetin's antioxidant protection against LDL cholesterol oxidation.  This is beneficial because LDL oxidation causes cholesterol to stick to the artery walls.  Benefits of tea have an enormous impact on your health. 

 If you are looking for an alternative to a cup of coffee barley tea is the perfect option for you.  Barley tea is also known as matcha in China, Mugicha in Japan, and boricha in Korea. 

Benefits of Chamomile Tea

Chamomile (mamonile Nobile) used for centuries by the Egyptians, Greeks and Romans as a salve for healing skin irritations, calms an upset stomach and aid in sleep. 

 Chamomile is also brewed in to a tea by adding one chamomile tea bag in one cup of boiling water and let the liquid steep for 10-15 minutes.  Sip slowly and enjoy the relaxing benefits of tea.  

Check with you doctor if you are taking any medication, pregnant or nursing as chamomile may interfere with some medications.  

Chamomile may interfere with blood thinners (anticoagulants).   Is chamomile safe for consumption?  If you are allergic to ragweed pollen you may not be able to use chamomile preparations as it may cause allergic reactions.  

Drinking tea for its health benefits has been used for centuries to aide in healing or disease prevention and are considered the most basic of natural healing mediums.  

Easy to prepare and assimilate in the body. Tea can be made into a hot or cold beverage by drinking it over ice or one cup of hot liquid.  Add different spices like cinnamon, turmeric, ginger, lavender or any other spice combination you want to use to create different flavors.  

Find the teas you enjoy the most that deliver the maximum health benefits of tea.

Fruit Infused Tea You Control The Flavor & Sugar or Sugar Substitute 

Infuse tea with fresh cut fruit or combinations of fruit to naturally sweeten the tea water.  To make a Fruit and Tea infusion fill on large pot container with 8 to 12 cups of distilled water and bring to a boil then take the pot off the heat. Add 8 tea bags of choice and allow to steep for 10 – 15 minutes covered.  Cut fruit of choice for example lemon slices, orange slices, apple slices ect.  

Choose the fruit combinations you want to infuse in the tea.  After the tea has steeped for 10-15 minutes remove the tea bags and add the cut fruit slices.  

Let the tea cool to room temperature.  Place the liquid in a glass jar or food safe container and place the container in the refrigerator overnight.  You control the flavor and sweetness by making your own custom blends.   

Drink the fruit infused water and enjoy the benefits of tea. Check out these tea recipes using wholesome ingredients, spices and herbs. You will love the satisfaction of making beverages that are are both healthy and delicious.

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Patricia Lynn

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Friday, January 6, 2017

You Are What You Eat- Compare Diets 2017

compare diets 2017
Finding The Right Diet & Fitness Plan

Compare diets in 2017 that are designed to help you lose weight and make lifelong changes in your eating habits.  New diets released to the public every day promising weight loss and slim bodies.  

Some diet programs fail to give you a sensible plan for weight loss leading to discouragement and disaffection about advice or plans.  Diets too low in calories and nutrients can be dangerous to your health. 

Finding the right plan for weight loss success depends on your goals and willingness to make changes in you eating and fitness habits.  Losing excess weight is easy when you implement strategies used by experts giving you step by step directions. 

Delivering the results you want through a sustainable program.  Eliminating or reducing junk food and replacing it with better choices can dramatically change the course of your metabolism reducing total body fat. 

Let’s face it you ditched your diet over the holidays and put on a few pounds eating delicious meals and tempting treats you would not ordinarily have in your diet.  That is completely normal to put on a few pounds during the holiday festivities.  

The most important thing is getting back on track with a good diet and fitness plan, is just what you need to start off the New Year focusing on living your best life. This year tens of millions of people will empty their pantries of junk foods and attempt to start a new diet and fitness program. 

 Their success will depend by the diet they choose and pure determination to achieve their personal goals.

Compare Diets Easy To Use Plans

Compare diets for 2017 delivering the facts about the hottest trends in weight loss.  Cutting through the clutter and misinformation giving your insight on what really works in the weight loss industry.  What is the best diet plan for you?  

Each person is a unique individual that has specific needs and goals.  Conduct a research, find a diet plan that works for you according to your lifestyle needs. 

 Check out the list below on the best diets for weight loss rating from healthiness to claiming weight loss.  

US News and reporters and editors spent months going through potential diet programs to rate the newest plans and rule out any misconceptions. 

Resource’s from medical journals, government reports are used to compile in-depth information on the best diets for weight loss.  

compare diets 2017
Live It Lose It Mayo Clinic Diet Plan

Learn new habits while leaving the bad habits behind using the Mayo Clinic Diet Book Step by Step guide. 

The Mayo Clinic Diet focusing on a complete review of your current diet.  Saving the aspects that are working for you and ditching what is not working in your behalf.  

With the Mayo Clinic diet book as a guide you will work in two parts “Lose it” and “Live it” focusing on 15 key habits. 

 Lose the habits that sabotage your weight loss and add new habits that will keep on track with the program.  You do not count calories and you can snack on all the fresh fruits and vegetables you want. 

 After two weeks you learn how to count calories and where they come from for weight loss or maintaining weight. 

 No food group is off limits you are developing a new pattern of healthy eating you can use for life. Lose weight and live the life you want.

The Fat Burning Furnace Weight Loss Plan

The Fat Burning Furnace combines diet and fitness for a total body transformation.  Losing weight is a common need for most people who want to get in shape, look and feel their best.  

Using a complete step guide the Fat burning furnace Illustrates how to lose weight while building lean muscle.  

Follow tips and tricks you need to stay healthy and get the results you want.  The Fat Burning Furnace uses diet for weight loss combined with a fitness program for a total body workout. 

The Flexitarian Diet Lowers Your Weight & Prevents Disease

Flexitarian Diet is mostly vegetarian way to lose weight, prevent disease, be healthier and add years to your life eating a clean diet while cutting down on meats and trans fats. 

Dawn Jackson registered dietitian says we don’t have to completely eliminate meat from our diet to reap the health benefits of vegetarianism.  

You can still be a vegetarian most of the time and still eat a steak, burger, fish or chicken when you crave meat.    Studies show that Flexitarians lose 15 percent more weight compared to their carnivorous counterparts and have a lower rate of heart disease, cancer, diabetes and live for 3.5 years longer.  

The flexitarian diet is about adding five new groups of  healthy foods to your diet not taking anything away.  These are the new meat including tofu, legumes, nuts, seeds, beans, lentils, eggs, and fruits, vegetables, sugar, spice, agave nectar, whole grains dairy, cereal, dried herbs and salad dressing. 

Follow a  five-week meal plan provides breakfast, lunch, dinner and snacks with recipes you can swap from different weeks to meet your preferences.  

Will you lose weight?  Studies show that Flexitarians eat less calories during the day and weight less and have a lower body mass index (a measurement of body fat) compared to people who eat meat on a regular basis.  

If you emphasize a plant-based mostly vegetarian clean eating diet eating lots of fresh vegetables, fruits and whole grains in the correct proportions you will lose weight.  

Maintaining a good balance of protein found in tofu, beans, nuts, grains, good fats and low carbohydrates will give you the proper nutritional support for your diet.   

Experts were impressed with the Flexitarian diet nutritional safety and completeness falling in line with government guidelines and expectations. 

Excellent diet plan for those who want to lose weight a keep it off for good.

The Mediterranean Diet For Great Health & Weight Loss

The Mediterranean diet has been popular for weight loss, brain, and heart health and disease prevention of cancer.  They claim that you will lose weight and keep it off those extra pounds while avoiding a host of diseases.   

Studies show that people who live on the border of the Mediterranean Sea live longer and suffer less cardiovascular ailments and cancer compared to Americans. 

The Mediterranean diet emphasizes eating primarily plant-based foods, legumes, whole grains, nuts fruits and vegetables.  Replacing butter with healthy oils like canola oil or olive oil and using herbs instead of salt to spice or flavor foods.  

The overall success of this plan consists of weight control, active lifestyle, diet low saturated fats, red meat and sugar, high in fresh fruits, vegetables, other healthful foods. 

 No surprise that this diet is in demand for weight control and its health benefits. If you want to improve your health and lose weight this will help you reach you goals.


Weight Watchers Holistic Approach To Losing Weight

Weight Watchers is a life-changing diet plan that allows you to eat the foods you love the most while losing weight. 

Eat the foods you enjoy the most by changing recipes using simple substitutes and portion control for an easy to follow step by step plan.  

New low-calorie entrees, drinks, and even desserts can be enjoyed guilt free.  

Weight Watchers is the largest, longest established and most respected weight loss company in the world.  Teaching individuals how to lose weight while making healthy food choices.   

Fully Customizable to fit your specific nutritional goals delivering a holistic approach to weight loss, inspiring you to live a lifestyle of health and happiness. Follow Weight Watchers Online Plus for healthy living, 24/7 online support, guidance, and the online community.  

Try new and exciting recipes backed by science-based techniques that go beyond food and fitness. This is a diet plan that can be used your entire life and be enjoyed by the whole family.  Live the life you want while enjoying losing weight.  

The Mind Diet For Preventing Mental Decline

The Mind Diet primarily focusses on heart and brain health by combining two diets the Mediterranean and the Dash Diet.  Preventing Alzheimer’s with brain healthy foods. Research suggests eating specific foods can dramatically reduce the effect of mental decline with the balance of heart healthy diets.  

Recipes can be modified to include healthy ingredients that will promote good overall health.  The Mind diet still needs more long-term definitive studies and comparisons to accurately determine the long-term effects of this diet; however, research shows clear improvement and prevention of mental decline.

The theory emphasizes on eating dark green leafy vegetables, nuts, fruits, berries, legumes, poultry, fish and red wine high in polyphenols, resveratrol, a compound found in red wine. 

If you want polyphenols and flavonoids without the risks associated with drinking alcohol you can eat more berries, blue berries, black radishes, coffee, soy, onions, cocoa, chocolate, citrus fruit, nuts, fax seed, spices, tomato and tea to reap the full benefits that include flexible arteries.  

This will reduce your risk of heart and brain disease.  Foods that are avoided red meat, butter, margarine, sugar, cheese, fried and fast foods, pastries, treats, and sweets.  

Polyphenols an epically good for the heart and entire vascular system found in red wine, berries and pill form can protect the lining of blood vessels.  

Drinking any alcoholic beverage should be done in moderation and as always check with you doctor before beginning any diet program.  

The Dash Diet Reduce Systolic Blood Pressure With Rich Potassium & Magnesium Dense Foods

The Dash Diet encourages you to reduce sodium in your diet and eat a verity of foods rich in nutrients that help lower blood pressure like potassium and magnesium. 

Following the Dash Diet you may be able to lower your blood pressure by a few points however over an extended period of time you systolic blood pressure could drop by 10 – 14 points.  

US News released on Monday the best diets for 2017 rating the diet Dash (dietary approach) number one weight loss plan.  

The Dash diet is a lifelong approach to healthy eating that is designed to help treat or prevent high blood pressure called hypertension.  

Using the dietary recommendations will give you a significant difference in health risks.  This diet offers a healthy way of eating that helps prevent cancer, osteoporosis, diabetes, heart disease and 

Compare diets to find the best plan that fits into your lifestyle.  Try new recipes with low-calorie ingredients that is easy to prepare and satisfying.

If you want more information on diet plans visit Weight Loss Diet Plans for additional information.  Sign up for your free gift of Garcinia natural weight loss supplement for weight loss while supplies last.

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Patricia lynn

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Saturday, December 31, 2016

Fully Utilize Cardo Equipment To Enhance Your Health

cardo equipment

Best Cardo Equipment For Weight loss

Utilizing cardo equipment for enhanced health and weight loss is a stationary machine that simulates walking upstairs, running, walking or striding during an elliptical workout. Use stationary equipment in a home, local gym or ride a bike outside to build lean muscle and gain endurance. 

This low impact exercise is easy on the joints while giving you a mild to intense cardiovascular program.  If you want to lose extra pounds or get in shape use exercise equipment to workout. Increase your metabolism and burn fat. 

Most individuals would find it difficult to run outside for 30 to 60 minutes.  Constantly pounding the pavement will eventually hurt your joints over time. 

Using cardo machines is like walking or running on air and is totally customizable to your fitness level perfect for any age. 

Stationary bikes, Precore machines, treadmills or elliptical trainers are great for conditioning your cardiovascular system, toning and strengthening your entire body.

The benefits of using cardo equipment surpass most other exercise equipment due to its ease of use and functionally.  Tone and tighten your body by using interval cardo workout training sessions. 

If you belong to a gym find a qualified fitness instructor to properly train you on the equipment. 

Warm up before you begin any exercise program by walking or riding a stationary bike for ten minutes. When you are finished with your workout it is important to cool down by walking or riding a stationary bike for ten minutes to slow your heart rate to a normal level.  

Once you gain strength and increase stamina you will be able to extend your aerobic activities on the cardo equipment for longer durations.  Maximize calorie utilization and burn fat.

Top Cardo Equipment
Cardo Equipment can be purchased online or at your local retailer, Sears, BestBuy, Dicks Sporting Goods.  Purchasing equipment for home use can be a very convenient.  Workout on your own schedule any time of day. 

Customize Your Fitness Program 

Fully customize your workout by selecting the program you want to use for your personal level.  Follow the screen on the control panel for interval guidance.  Most cardo equipment have a built in heart monitor in the handles.  Simply grab onto the handles during your workout and comfortably monitor your heart rate. 

It is important to keep your heart rate within a certain range according to your age. This will help you stay on target and lose weight.

Most gym facilities have a heart rate chart available for fitness enthusiasts to track their progress.  While working out it is important not to over exceed your limits as you do any cardiovascular exercise. 

Burn more calories on the cardo machines just by keeping your heart rate within your specific range.  See your doctor or personal trainer for complete instructions on how to take and monitor your heart rate.  

Once you know your levels you can easily control the level of cardo workout intensity. Watch the control panel to check you status, time and level of intensity.  If you need to slow down or change the program you can adjust the level or if you want a more intense program you will have that option as well.  Listen to your body at all times and do what is right for you.

Beginners can start out with a slow stride working out for 20 minutes and as you progress you can choose a more intense workout.  Taking your time to condition your cardiovascular system and strengthening muscles will inable you to increase activity levels for an extended amount of time.

If you are at an intermediate level you can include an incline and intervals for more calorie burning.  Advanced levels may be able to train at high levels for an extended amount of time 30 – 50 minutes.

Go at your own pace and watch the pounds melt away.  Cardo equipment will allow you to properly train while not putting too much pressure on your joints.

The Cardo equipment used today elliptical machine is ergonomically designed for a workout that feels like you are walking on air.  

Totally control the stride with it’s unique floating suspension system that takes away the crank connected pedal so you can customize the stride. 

Stationary bikes now come with a reclining chair to make your riding experience more comfortable and easy to use.

cardo equipment

Ergonomic Designs in Cardo Equipment Make Exercise Easier On the Body.

New innovations and design in cardo equipment have made strides in making your fitness program much easier on your joints.  Elliptical training is done on a motionless machine which assists on those exercising simulating running, walking, or climbing hills depending on the level you choose.  

Elliptical training is much easier on your joints and still gives you a full body workout for fat loss. Choose cardo equipment that you feel comfortable on and enjoy.  Find great routines for every fitness level including interval training, cardo, walking, climbing, running and climbing hills. 

The benefits of the elliptical workout are enormous and considered one of the best fitness machines available to date. Increasing your stamina will allow you to train more over time.

Fantastic Benefits of Using Cardo Equipment

  • Relieve depression
  • Improves endurance
  • Improves stamina
  • Sleep well
  • Burns fat
  • Relieve Stress
  • Builds muscle
  • Weight Loss
  • Improve memory
  • Tone and tighten entire body
  • Improves mood 
  • Improves mobility after surgery or injury
  • Aerobic cardo capacity increases
  • Feel more alert and energetic

Use the cardo equipment 3-4 times per week 25 minutes or more to get the full benefits.  Increase your aerobic cardo capacity without over stressing your joints.  Feel more alert and build stamina to do the activities you enjoy the most.  

The increased blood flow will oxygenate you muscles giving you more energy throughout the day. 

Gain Strength and Endurance

Build strength and endurance while conditioning your cardiovascular system. Get the full benefits of a complete aerobic workout with the ease of ergonomically designed equipment.

Studies show that exercise will relieve depression, stress and improve your mood without medication.  

Adding a 30 minute walking program to your fitness routine will enhance the health benefits. It is recommended to use cardo equipment  3-4 times per week and walk 3-4 times per week.  

Train on the cardo machine one day and the next day go for a walk. Alternating your exercise program to avoid overuse of any muscle group.

Adding weight training (resistance training) 3 to 4 times per week to your fitness routine to maximize your results. Tone and tighten your entire body along with the cardo equipment for a complete body transformation.

Watch the pounds melt away as you condition your body to burn calories more effectively.

cardo equiptment

Use Cardo Equipment for Flexibility

Physical therapists often prescribe elliptical training after surgery or for rehabilitation after an injury.  The elliptical workout is fully adjustable for a custom fitness program to fit your individual needs.  

This is a form of weight barring exercise that works on ankles, legs glutes, hips, core and upper body, using the stride of repetive motion to move joints and ligaments in motion. 

Weight bearing exercises prevent bone loss, osteoporosis where bones become weak and fragile.
Stay occupied while working out on cardo equipment.  Newer machines include speakers for listening to music or audio book.  

Get motivated with your favorite tunes or use your time to learn something new with an audio book.  Some gyms even offer a tv for customers who want to watch the news or program.  Find the best method for exercising and motivation to keep your fitness routine fresh and stimulating.

Elliptical or Precore for fat burning and increasing your metabolism is one of the best fitness routines you can include in your program.  If you want to lose weight, tone and tighten your entire body this is a great place to start.  

Using the right  cardo equipment from a reputable retailor can be a bit of a challenge.  Do research online for complete details, prices and specifications if you want cardo equipment for home use. 

Joining a local gym in your area may be a good place to start giving you the training and personal support you need to succeed.  Request for personal training sessions and evaluation of fitness level, weight, body fat and muscle.  

Request a fitness program designed to fit your personal weight loss goals and track your progress as you go along with the program.  Having all the equipment at one location and a staff to answer your questions is a great way to start a fitness program.

Benefits of Joining A Local Gym Facility

  • Personal Training on  Cardo Equipment and Weight Training.
  • Most gyms offer a free or inexpensive fitness evaluation to calculate your weight, fat and muscle ratio, fitness level and set goals
  • Customize a fitness program for your personal needs
  • Set new goals every 6 -8 weeks as you progress
  • Check out the classes offered at your gym for aerobics, yoga, elliptical workouts, aqua training, cycling.
  • Support for your personal goals
  • Resistance training and building muscle 

Request information about the classes offered at the gym for aerobics, cycling, strength training, kettle ball training, kick boxing, aqua training, circuit training. 

Find classes you enjoy that will make working out an enjoyable experience for maximizing your results.

Having access to cardo equiptment stationary bike, bike, Precore, elliptical, nautilus equipment, personal training and classes is a great way to start out on your fitness program.  

Using Cardo equipment is especially effective at burning calories and losing fat. 
It is important to get a full physical from your doctor before beginning any fitness or diet 

Best Cardo Equipment For Home or Gym

Whether you are a beginner or more advance fitness enthusiast looking for advance cardo interval training you will be able to fully customize your workout.  Set your preferences on the control panel for endurance level, intensity, time and program.

Select the cardo equipment you want to use. Choose the level and program from walking, striding, running, climbing hills at an incline or interval training.  Interval training will set a program in place to go from warm up to a faster pace, slow down, increase speed, slow down to start climbing.  

This will repeat until you session is complete.  Giving your legs, hamstrings, glutes, vascular system, hips, joints and upper arm and torso a complete workout.  

Not many people can run outside for an extended amount of time, however if you train on cardo equipment you will be able to increase your aerobic indurance.  Set small goals for yourself and increase your time on cardo equiptment.  Your body will be conditioned to endure longer training sessions and you will lose weight.  

Follow a good diet and fitness program for maximum results.

If you would like more information on weight loss diets and fitness visit 

Weight Loss Diet Plans.  Tour the whole site for additional information.  Sign up for your free trial of Garcinia while supplies last. 

 Leave me a comment.  Join us at Facebook to share diet and weight loss info.

Patricia Lynn 

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Saturday, December 17, 2016

Delicious Healthy Holiday Cookies For Christmas

gluten free sugar  cookies

Making Christmas cookies during the holidays for gift giving and entertaining has been a tradition for years. Most deserts contain flour, sugar and are high in fat and bad for your waistline.  

Try these low sugar healthy holiday cookies for Christmas made with wholesome ingredients that are sure to please family and friends this holiday season.  

Enjoy all the different cookie recipes, perfect for you next dinner party desert. Serve cookies with a creamy hot chocolate beverage topped with coconut whipped cream and a pinch of crumbled candy cane.

Hot Chocolate Delight
Christmas would not be complete without a creamy hot chocolate drink. This delicious chocolate recipe is low sugar and in calories. Made from the highest quality ingredients that rivals the most expensive brands.  

4 cups of soy milk or low-fat milk or almond milk ( milk of choice)
8 tablespoons  dark unsweetened cocoa powder 
1 tablespoon vanilla extract
1 cup dark chocolate chopped 

In a medium pan, heat the milk of choice over low heat.
Stir in the chopped chocolate until melted
Add the cocoa powder and combine
add the vanilla extract
Combine all the ingredients until dissolved and the hot chocolate is heated to the desired temperature.

Healthy Holiday Cookie Recipes
Coconut Nut Cream Topping Paleo Vegan Recipe
Prep time 10 minutes/ Total Time 10 minutes
Use this recipe to top your hot chocolate beverage or pies and treats as a healthy topping for deserts. 

1 Can (14 Ounces) full-fat coconut milk.  Chill in the refrigerator overnight to thicken
1 tablespoon coconut sugar or maple syrup 

1.) Chill your mixing bowl and attachment in the freezer for ten minutes before making your coconut cream topping.

2.) Open the chilled can of coconut and drain the excess water from the hardened coconut

3.) Remove the hardened coconut cream from the can and place into a chilled mixing bowl.

4.) Using a whisk attachment whisk the coconut on high for two minutes until the mixture forms soft peaks.

5.) whisk in 1 tablespoon of sugar or maple syrup if desired.

Serve this on top of hot chocolate drinks sprinkled with dried coco powder or a pinch of chopped candy cane for a peppermint flavored hot chocolate. Even mini marshmallows are only 2 calories each.  Make your hot chocolate during the holidays for a special treat. 

sugar cookies
Sugar Cookies  
This recipe is made with wholesome ingredients and can be rolled out easily to cut into any shape you desire making this a easy healthy holiday cookie recipe.

Use different cookie cutters, shapes and sizes to create unique sugar cookies for your holiday celebrations.  

Decorate the cookies with your favorite embellishments or just leave them plain. 

Prep Time 80 Minutes/ Cook Tome 10 Minutes
Serving 20

1 cup finely ground almond flour
1 cup tapioca starch
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 coconut sugar or evaporated cane juice
1/4 cup coconut solid
1 large egg 
1 teaspoon vanilla extract
1 tablespoon water

1.) In a large mixing bowl combine all the dry ingredients, almond flour, baking soda tapioca powder, salt, coconut sugar and whisk to combine.

2.) in a large blow combine all the wet ingredients,
egg, coconut solid, vanilla extract, water and combine.

3.) add the wet ingredients into the dry mixture and blend with a mixer on medium speed until the dough forms.

4.) Turn the dough out onto the kitchen counter and knead a few times just to make sure all the ingredients are well combined.

5.) Wrap the dough in plastic wrap and chill in the refrigerator for one hour until chilled.

6.) After the dough has chilled take the dough out of the refrigerator.

7.) dust the clean counter and rolling pin with almond flour.

8.) roll the dough out 1/4 inch thick.

9.) Use cookie cutters of choice to cut out individual cookies and place each cookie on a cookie sheet lined with parchment paper or Silpat nonstick baking mat.  

Cookie cutter shapes come in all kinds of shapes and sizes like snowflakes, stars, Christmas trees, deer, snowmen, Santa, squares, circles, triangles ect. 

Use one shape or mix and match to create a wide verity of cookie designs.

Bake cookies in a preheated oven 325 degrees for ten minutes until the cookies are golden brown.

Cool the cookies on the cookie sheet for 5 to 10 minutes and then transfer them to a cooling rack.

Embellish the sugar cookies with favorite topping to create unique and spicial treats for you guests.
This one recipe can make several different cookies just by changing the shape and adding different toppings to the cookies.
sugar cookies
Sugar Cookie Topping Suggestions

  • Melt sugar-free chopped chocolate in a double boiler on top of the stove. Once the chocolate has melted dip half of the cookie in the chocolate and place the cookie on a wire drying rack.  Sprinkle the cookie with chopped toasted walnuts or other nuts of choice. Place the cookie sheet in the fridge to set.  Those ordinary sugar cookies will look spectacular as you add more to the toppings. Serve on a plate or give out as gourmet gifts wrapped in a cellophane bag or holiday tin.
  • Healthy Simple Glaze Frosting. Use this healthy glaze on cookies or other treats
1 cup powdered stevia sweetener ( truvia)
1 1/2 tablespoons almond milk
1/2 teaspoon vanilla extract

Combine all ingredients in a bowl and mix well.
Spoon glaze on cookies or deserts to cover. 
Allow the glaze to set and dry.
healthy holiday cookies
One Healthy Sugar Cookie Recipe Can Make Many different cookies by using a verity of cookie cutter shapes, sandwiching cookies togeather and adding toppings of choice. 
  • Using a fork drizzle melted chocolate over the cookies. Chill the cookies on the cookie sheet in the fridge to set.
  • Sprinkle the cookies with coco powder for an extra chocolatey flavor.

Use your imagination to create different combinations of cookies using this one sugar cookie recipe. Delight family and friends this holiday season.
gingerbread cookies
Gingerbread Cookies
Prep Time 30 Minutes/ Cook Time 10 Minutes

Eating gingerbread cookies during the holidays is a tradition in many homes.  

The amora of fresh baked gingerbread is pure delight.  Using healthy ingredients to make this recipes will help you stay on track with your diet while still enjoying this traditional treat. 

1/2 cup solid coconut oil ( solid)
1 cup coconut sugar divided
1/4 cup molasses
2 eggs
1 tablespoon vanilla extract
2/3 coconut flour divided
1 1/2 teaspoons ground cinnamon
1 Teaspoon ground ginger
1 pinch ground cardamom 
1 pinch of ground cloves
1/2 teaspoon salt
1 teaspoon baking soda
additional coconut flour for dusting.

Preheat the oven to 350 degrees
1.) In a large bowl combine the coconut oil and 1/2 cup sugar with a fork until well combined.

2.) Add the eggs, vanilla extract, molasses and mix well

3.) In a separate bowl combine all the dry ingredients, coconut flour, baking soda, ginger, cinnamon, cloves salt, cardamom.  Whisk the dry ingredients well until combined. 

4.) Add the dry ingredients to the wet ingredients slowly incorporate the mixture.  Blend the mixture with a fork until the dough forms into a ball.

5.) Sprinkle coconut flour onto the kitchen counter.

6.) Press the dough out with your fingers or use rolling pin dusted with coconut flour to prevent sticking.  Roll the dough out until it is 1/4 inch thick.

7.) Place the gingerbread cookies on a cookie sheet lined with parchment paper or Silpat to prevent sticking.

8.) Bake your gingerbread cookies in a preheated 350-degree oven for 10 - 15 minutes until golden brown.  Check the cookies while baking to prevent over cooking. 

9.) cool the cookies on the cookie sheet for 10 minutes and then transfer them to a cooling rake.

10.) While the ginger cookies are still warm sprinkle with coconut sugar to finish.

These tasty cookie recipes will sure to please family and friends during holiday season.  Stay on your diet while enjoying the deserts you love the most. 

Patricia Lynn

Images Courtesy of TerriCSilviarita, Romi, WDnetStudio at