Energy bars are a convenient, on-the-go snack to toss in your purse, diaper bag, or gym bag, but they can be full of unhealthy ingredients including added sugar. So simple to make, and costs a lot less than the store-purchased variety. Although these may look like a yummy snack or dessert, this energy bar is perfect for breakfast, too.

Heart Healthy Chocolate Energy Bars
1-½ C. pitted dates
⅓ C. raw cacao
⅓ C. chia seeds
1 tsp. vanilla extract
⅓ C. unsweetened coconut flakes
¼ tsp. Himalayan pink sea salt
1 C. walnut pieces
¼ C. chopped dark chocolate or dark chocolate chips
⅓ C. oats

Place dates in blender or food processor; purée until a thick paste forms. Add cacao powder, chia seeds, vanilla, coconut, and salt. Pulse until all ingredients are combined.

Remove mixture from food processor and place into a bowl. Mix in walnuts, chocolate, and oats.

Cut a considerable length of wax paper and place one end of it into an 8×8 pan. Press mixture into pan.

Once it’s pressed into all corners, flip it over and remove from the pan. Wrap the block tightly with the excess wax paper and place in the refrigerator overnight.

In the morning, unwrap the block and cut into bars. Store in an air-tight container in the refrigerator.

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Thanksgiving is just around the corner and let’s face it… it’s time for all things pumpkin! This recipe is so easy and a must-have for the fall and winter baking!

Pumpkin spice has amazing benefits for improved health. Here are just a few benefits to each of the ingredients.

Ceylon Cinnamon contains 41 different antioxidants which are highly effective at fighting inflammation throughout the body. Cinnamon helps you lose weight by helping increase your metabolism i.e. helping increase how you burn calories, and by extension fat.  It can also lower blood sugar levels in people with type 2 diabetes. Here’s our favorite brand.

Ginger work wonders for your digestive tract as well ad you circulatory system. It is a well-known anti-inflammatory and stimulant, which is great for blood flow helping to keep your mind alert. As an added bonus it treats upset stomachs, diarrhea, and nausea as well as help prevent infections.

Nutmeg is a great for detoxing the kidneys and liver. Nutmeg also promotes healthy digestion and is often used as a pain reliever. Nutmeg is also used to ease digestive tract upsets, such as nausea, vomiting, and diarrhea. The magnesium in nutmeg encourages sleep and relaxation.

Allspice lowers inflammation and reduces pain. Allspice boosts the immune system and improves circulation by offering the copper and iron that red blood cells need. The antimicrobial and circulatory stimulating properties of allspice support the body during colds and flus making it a great fall spice to consume.

Cloves are loaded with antioxidants, including vitamin C, cloves protect the body from free radicals. Cloves are also stimulating to the mind encouraging mental clarity. Cloves have also been shown to support good blood sugar levels as well as bone and liver health.

Homemade pumpkin pie spice not only saves money, but it’s more tasty than the store bought version. This recipe is a well balanced mix of warm spices that will add flavor to anything you desire. Use in muffins, smoothies, granola, oats, dips, potatoes and many other baking recipes. You can even add a pinch to your favorite coffee or teas!

Pumpkin Pie Spice

3 tablespoons ground Ceylon cinnamon
2 teaspoons ground ginger
2 teaspoons ground nutmeg
1 ½ teaspoon ground allspice
1 ½ teaspoon ground cloves

Place all ingredients in a small mason jar. Put the lid on and shake to mix.

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Keto Nut Granola

1 1/2 cup mixed nuts 
1/2 cup almond meal or almond flour
1 cup unsweetened shredded coconut
1/3 cup sugar-free syrup 

Preheat the oven to 350. Line a large baking tray with parchment paper.

In a mixing bowl, blend all the dry ingredients together. Add the syrup and mix until blended.

Transfer the granola mixture baking tray with parchment paper and spread out in an even layer.

Bake for 15-20 minutes, stirring halfway through.

Remove from the oven and allow to cool completely. Enjoy as a snack or chop the granola and enjoy on yogurt, cereal, etc.

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This salad is a wonderful dish for detoxing as well as adding numerous nutritional benefits to your diet. Here are just a few reasons to enjoy this delicious side dish.

This salad is known to help:
– Aid in weight loss
– Reduce inflammation
– Improve digestion
– Boost immune system
– Lower blood pressure
– Lower cholesterol
– Cleanse the liver (our main fat-burning organ)
– Draw out pesticides, herbicides, and toxic heavy metals

Make a day ahead if you can—because it gets even more tasty the next day.

Cilantro Lime Cole Slaw

1 head of green cabbage, thinly sliced
2 stalks of celery, sliced
1 onion, chopped 
1/2 cup of cilantro, chopped 

Dressing
1 lime, juiced 
1 clove of garlic, chopped 
1 tablespoon of extra virgin olive oil 
1/4-1/2 tsp red pepper flakes
Pinch of salt and pepper, to taste

Thinly slice up your cabbage, celery and onion. Rough chop the fresh cilantro and add everything to a bowl. Squeeze in the juice of your lime in. Grate in your garlic and pour over your olive oil. Season with salt and pepper and toss everything together. Store in an air tight container and keep in the fridge until ready to use. 

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Simple Roasted Almonds with Sea Salt

• 5 cups raw, whole almonds
• 2 tablespoons olive oil
• 1 1/2-2 teaspoons sea salt

Instructions

Heat oven to 375 degrees and

Add almonds to a bowl. Add olive oil and mix until all the nuts are well coated. Transfer to a prepared baking sheet, spreading the nuts in a single layer.

Bake at 375 for about 8 minutes, stir well and spread back into a single layer. Add more salt, if desired. Bake for 6-8 minutes more. Keep an eye on them, as they can burn quickly. Nuts should be nicely browned.

Leave the nuts on the baking tray to cool.

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Bee pollen contains an enormous amount of essential vitamins and minerals, helping nourish the body. It’s a must for those with unhealthy eating habits! 

Bee pollen is so full of nutrients that it alone could sustain human life!

It’s been said that bee pollen has everything we need to survive—so many nutrients jammed in the little granules. These granules are so full of nutrients that consuming them alone will give us the nutrients we need to live!

They are rich in vitamins, minerals, proteins, lipids and fatty acids, enzymes, carotenoids and bioflavonoids! They are very high in B vitamins, which are helpful in providing the body with energy, and it is rich in amino acids like L-glutamine and antioxidants, which are beneficial for the immune system.

Our 8 top reasons to consume bee pollen!

1. Boosts energy.
2. Increases your metabolism by dissolving fat cells in the body.
3. Reduces inflammation.
4. Stimulates the immune system.
5. Helps relieve stress.
6. Helps regulate hormones.
7. Promotes healing, especially for burns.
8. Protects against liver toxicity.

Read more on the miracle of bee pollen – great for infertility, allergies and more!

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Almonds have many health benefits but did you know they can help you get a good night’s sleep? This is because almonds are a source of hormone melatonin and the sleep-enhancing mineral magnesium.

• Melatonin regulates your internal clock and signals your brain and body to prepare for sleep.
• Magnesium helps improve sleep quality, especially for those who have insomnia. Magnesium helps reduce inflammation and reduce levels of the stress hormone cortisol, which is known to interrupt sleep.

Try a handful tonight and see if they improve your sleep quality!

Other reasons to snack on almonds

There are countless reasons to include almonds in your daily diet, Almonds have healthy fats, fiber, and antioxidants—all contributing to improved health in numerous areas. In fact, studies have shown that snacking on almonds regularly can lower risks of a chronic diseases, such as type 2 diabetes and heart disease.

• Healthy fats are a major source of energy and helps you absorb the vitamins and minerals that are in the foods you eat. Healthy fats are essential for our bodies to function properly.
• Fiber promotes healthy bacteria which helps enhance the immune system and fights off infection and disease. Fiber also keeps us regular and aid in weight loss. Fiber is your friend!
• Antioxidants remove free radicals from the body cells and prevent or reduce the damage caused by oxidation. They protect your cells from harmful inflammation that can lead to chronic diseases. (A very basic explanation: Free Radicals & Antioxidants for Dummies)

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