Feb 122015


Chocolate Avocado Freeze Bites

Recipe type: Vegan (option), Paleo, Gluten-free, Dairy-free, Refined sugar-free, Yeast-free, Corn-free, Grain-free, Nut-free, Egg-free, adapted from Leanne Vogel’s recipe

Prep time:  20 mins  Cook time:  6 mins Serves: 6

 Avocado Balls

  • 1 avocado, mashed
  • 2 teaspoons raw, organic honey, coconut nectar or yacon syrup
  • ¼ teaspoons vanilla extract or powder (I used powder)

1 tbsp collagen powder

  • 1 tbsp rice bran soluble (tocotrienols)
  • 1 tsp cacao nibs
  • Pinch salt

Continue reading »

Mar 192014

What is Maca? 

Maca is a superfood, and has been called “magic, the food of the gods, a natural Viagra and a miracle drug.” It is part of the broccoli, radish, and watercress family but does not taste anything liked those veggies!

 Maca is:

A plant and the root is used to make this superfood

Rich in calcium, magnesium, phosphorous and iron Continue reading »

Mar 172014


2016-03-25 10.13.25

I love mint!!! It grows in my garden and during the summer I will pick it and freeze it. I will either make Busy Mama Grab n’ Go Smoothie Packs or freeze it on it’s own.

That’s right, you can freeze any greens, check out how! Continue reading »

Feb 142014

Maca Cacao Balls

Maca is rich in calcium, magnesium, phosphorous and iron. It increases your energy and supports your immune system.  Macao also is a hormone-balancing adaptogen that helps regulate hormones in both men and women, reduce stress and enhances libido!

finished product

  • 1 ½ raw maca powder or liquid
  • 1 tbsp organic vanilla
  • 1 tbsp organic ground cinnamon
  • 1 tbsp raw cacao powder
  • 8 soft medjol pitted dates
  • ½ cup raw (soaked & dehydrated if possible) almonds
  • ¼ c goji berries (love Heaven Mountain from Upayanaturals)
  • ¼ cup raw cacao nibs
  • 2 tbsp hemp seeds (optional)

Continue reading »

Feb 112014

When the Craving for Chocolate Hits…Enjoy these Fabulous Treats

Yes, chocolate is GOOD for YOU, so go for the DARK, raw or cold-pressed kind and thoroughly enjoy these tasty treats

When I need my chocolate fix, here are some of my go to’s:

  1.  Raw Chocolate Macaroons
  2. Chewy Chocolate Balls
  3. Freezer Fudge
  4. Raw Chocolate-Chia Energy Bars
  5. Energy Bites
  6. You won’t believe this Chocolate Cake
  7. Raw Chocolate Pudding    

Continue reading »

Feb 012014

Healthy Heart 


“Above all else, guard your heart, for it affects everything you do” (Proverbs 4:23 NLT)

Fun Heart Facts1:

The average adult heart beats 72 times a minute; 100,000 times a day; 3,600,000 times a year; and 2.5 billion times during a lifetime.

A kitchen faucet would need to be turned on all the way for at least 45 years to equal the amount of blood pumped by the heart in an average lifetime.

Every day, the heart creates enough energy to drive a truck 20 miles. In a lifetime, that is equivalent to driving to the moon and back. Continue reading »

Jan 222014

Protect Your Skin with This Healthy Candy

The best 100-calorie splurge to protect your skin may be a little candy indulgence that acts like built-in sunscreen: dark chocolate.

 Young lovely lady applying moisturizer to her face after shower


Just remember to make sure the dark chocolate is raw or cold pressed and contains upwards of 70% cacao or it loses its antioxidants and nutrient density!

In a recent study, people who snacked on a tiny bit — just 100 calories — of flavonoid-rich dark chocolate every day seemed to be more protected from ultraviolet (UV) radiation by the end of the 12-week study.

Cacao’s Tough Side

To measure the impact that chocolate had on skin’s vulnerability to UV, researchers noted how long it took people’s skin to burn from UV exposure both before and after the chocolate test period. And after the 12 weeks of chocolate, people appeared to need twice as much UV exposure to get sunburn compared with how long it took at the beginning of the experiment.

Researchers suspect that eating dark chocolate may help protect skin thanks to healthy compounds in the sweet stuff — like epicatechins, catechins, procyanidins, and other flavonoids. These healthful compounds may boost circulation in small capillaries in the skin, making skin cells healthier and keeping them cooler. These compounds also act like antioxidants, guarding against damage from the sun’s harmful rays.


Chocolate squares stacked

Be Skin Savvy

  • Choose a dark chocolate to nibble— one that contains at least 70% cacao, because cacao is the stuff that has all those helpful flavonoids.
  • Don’t eat too much, or you’ll end up saving your skin at the expense of your waist.
  • Eating a bit of dark chocolate is not a replacement for smart skin protection. It’s merely an add-on step you can take in addition to using sunscreen, covering up, and staying out of the sun during peak UV hours.

I just love the words that Nadine from Living Libation uses.  Here is a passage taken from her article, “Wise Interaction with the Sun.”

Upon the altar of sunshine, what we ingest determines how our skin responds to sunlight.

woman siloutte in sunshine

Skin cells must be strengthened and nourished internally with real food and water to receive the full blessing of interacting with the sun. Well-nourished skin responds better to sunlight, and sun-ripened food is more nutritious. We can create an internal SPF with an antioxidant-rich rainbow diet of sun-grown Super Power Foods, herbs, and luscious fats brimming with nutrients — all contributing to our internal sunscreen.

Summer is a great time to indulge in sun-ripened fruit, vegetables, and herbs that build an internal SPF. Take tomatoes, for example; researchers in the UK have demonstrated a 30% increase in sun protection after eating a tomato-rich diet. 16mg of lycopene, the red antioxidant found in tomatoes, seems to be the key. Other SPF foods include: watermelon, green tea, turmeric, red, green, and yellow peppers, watermelon, and berries.

Also, save room for chocolate! Pure, unprocessed, and unadulterated chocolate has 4 times the amount of phenols and catechins as teas, and these compounds protect the skin against sunburn.

Many of the skin issues that are called “sun damage” are really the result of malnutrition. The recipe for wrinkles and dark spots is our current standard diet of processed food produced in the shadows of pesticides and factory farming. The trans fats, plasticizers, bromide, formaldehyde, coal tar derivatives, color and flavor additives, and fluoride, commonly found in processed foods create reactions in our bodies that trigger collagen breakdown, inflammation, age spots, and hyper-pigmentation. The rampant use of polyunsaturated-fatty-acids found in every processed food item impairs intercellular-communication, suppresses immune functions, damages our DNA, and on top of all of that, is linked to wrinkles and hyperpigmentation.

This is the difference between cooking with PAM or coconut oil. Organic healthy fats and essential fatty acids, direly depleted in the North American diet, are really needed to amplify the benefits of the sun’s rays. Cold-water fish, meat and dairy from pasture-raised animals, and nuts, as well as coconut and olive oils are beautiful sources of dietary fats. 



To order amazing skin care products and chocolate bars, click here

Want more beauty secrets, click here

Enjoy your indulgence,





To order from Living Libations, please click http://www.livinglibations.com/?a_aid=4d9c9649c6510.  Thank you for using my affiliate link!

Jan 202014

Come on over to the dark side and enjoy the sweet benefits

9 out of 10 people already eat this and 50% of people crave it….but are you eating the right kind that can: Chocolate squares stacked

  • keep your blood sugars even or reduce them,
  • help you lose body fat (especially from your belly),
  • lower blood pressure
  • lower bad cholesterol
  • reduce your risk of cardiovascular disease
  • offset age-related cognitive decline
  • keep you looking and feeling younger 

The Kuna, an indigenous tribe in Panama, as compared to rest of Panama citizens have a 10 percent less risk of cancer, diabetes, stroke and heart disease because they drink five cups or more of unprocessed cocoa a day.1

David Wolfe says, “this is the NUMBER ONE food for LONGEVITY”2. Check out his great presentation on cacao, click here.

Dr. Oz says that 3,

1)      “The best 100-calorie splurge to protect your skin may be a little candy indulgence that acts like built-in sunscreen: dark chocolate.”

2)        It’s good for your heart – While an apple a day keeps the doctor a way, an ounce of chocolate a day can keep your blood pressure at bay and even lower cholesterol. But the cardiovascular benefits don’t end there. The flavonols in dark chocolate produce nitric oxide, a substance that relaxes your arteries, improving blood flow to your heart.

3)        It boosts your libido
Chocolate has long been known to be a sensual treat, but do you know why? The more than 400 chemicals in chocolate positively affect your body’s “good mood” chemicals, including serotonin, endorphins and even phenylethylamine, known to stimulate the release of dopamine into the body’s pleasure centers (think: happy ending!).

Theobromine, which is present in cacao, kills streptococci mutans, one of the main types of bacteria responsible for tooth decay and improves asthmatic type conditions by opening up the lungs.4

So, why is a Personal Trainer/Health Advocate talking about chocolate and educating her clients to eat it. Because the chocolate that I am talking about is not a candy, it’s an antioxidant rich cold-pressed product. Chocolate is derived from the cacao bean (or cacao bean), however, there are many things that can happen along the way to change it from a SUPERFOOD to BADFOOD (a processed product with no nutritional benefits).

When you consume raw or cold-pressed chocolate you are receiving all the antioxidant value, mineral benefits, neurotransmitter rejuvenating properties and overall health-giving qualities. You will not find any of the fillers that are found in your store bought chocolate candy bar. Even some of the dark chocolate that is now filling the grocery shelves has lost its nutritional value due to being heated.

Cacao means “the food of the gods”. Chocolate isn’t a new invention. In the 1700’s it was so revered by the Mayans and Aztecs that they used cacao beans instead of gold as money. Cortez, who probably introduced Europe to chocolate, wrote: “The divine drink which builds up resistance and fights fatigue. A cup of this precious drink permits a man to walk for a whole day without food”.

cacao beans on trees


**Don’t confuse cacao powder with cocoa powder – although they are made from the same plant, cocoa powder is highly processed, often sweetened and not as flavourful. 5


There are a plethora of scientific studies on the health benefits of chocolate and none that have been able to prove any negative health effects associated with it (unless the chocolate has additives like dairy or sugar).6


For years, I have been researching chocolate and loved the wealth of knowledge I learned from, Naked Chocolate by David Wolfe. You can pick up your copy here.

When I switched from milk chocolate to dark chocolate it took me awhile to find one that I could eat because it just did not taste that great.  After a few attempts I stumbled upon Xocai- a company that sells Healthy Chocolate and for a few years ate it religiously.  I actually sold it for awhile but stopped only because I’m not a chocolate salesperson but rather I like to encompass “everything healthy”.  So while I don’t actively sell it anymore, it still consume it and can get some for you if you like.

To my surprise, the dark chocolate that I didn’t like a few years ago, I now love.  My taste buds had transitioned from milk to dark and now milk chocolate is way too sweet and artificial tasting.  So, give it time and be patient!

I love the raw hand pressed chocolate from Living Libation, here is how Nadine describes her chocolate bars:

Our Chocolate is the love-child of Willy Wonka and Mary Poppins dancing in the rain forest, singing “a spoonful of chocolate helps the plant- medicine go down in the most delightful way”. This raw organic chocolate is created and ground by hand so that all abundant vitality and rich minerals are present. This forest grown, heirloom seed, whole cacao, artisan chocolate and is liberated from dairy, roasting, soy, nuts, refined butter and sugar. Alas, there is nothing to inhibit the gifts of this primordial chocolate packed with nutrient botanical super-foods.

chocolate bars from LL

I also love the Sacred Heart chocolates available at Upayanaturals. They are raw, stone-ground, organic and vegan.

sacred chocolate

 David Wolfe says, “This is clearly the best chocolate bar ever! Take one bite and you will know that Sacred Chocolate has cracked the cacao code!”

Are you ready to try a few recipes using raw cacao?  Let your taste buds dance happily with these great desserts!


Raw Chocolate Pudding   LOVE this!!!  So rich and creamy and super delicious.  Sometimes I eat it for lunch!


  • 4 ripe avocados (p.s – anti aging superfood , so eat them up and enjoy your youthful skin)
  • 1/2-3/4 cup pure local maple syrup
  • 1 tbsp pure vanilla extract
  • 1 cup raw cacoa powder*

In a blender (I use my Vita-mix, free shipping code 06-005828), blend all the above ingredients together until smooth.  Cool in the fridge.  Enjoy!  My children also enjoy this.  You can dip some fruit in it for a new adventure.

Or how about, The Willy Wonka with a Side of Oompa Loompas Smoothie

Check out www.moveyourbody.ca or www.tanyamorrison.ca for many more healthy chocolate recipes!


Don’t want to eat chocolate?  Then let your skin soak it in! Try the Chocolate Best Skin Ever


Fore more information on how chocolate protects your skin, click here.


Make a healthy switch today, you’ll be happy you did!



1 Oprah Magazine, July 2011 pg 85



4& 6http://www.secrets-of-longevity-in-humans.com/raw-cacao-benefits.html

5 The Detox Prescription by Woodson Merrell ND