Delightful Cinnamon Apple Muffins

cinnamon apple muffinsIngredients:

1 cup unsweetened applesauce

4 eggs

1/4 cup coconut oil, melted

1 tsp vanilla

Stevia to taste

1/2 cup coconut flour

2 tsp cinnamon

1 tsp baking powder

1 tsp baking soda

1/4 tsp low sodium salt



Preheat oven to 350 degrees F. Line a muffin tin with liners. In a large bowl, add apple sauce, eggs, coconut oil, stevia, and vanilla. Stir to combine.

Stir in the coconut flour, cinnamon, baking powder, baking soda, and low sodium salt. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full.

Bake for 15-20 minutes, until a toothpick inserted into the center comes out clean. Serve warm Cinnamon apple muffins or store in the refrigerator in a resealable bag.

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Food Addiction – Eating too Much

If you’re experiencing being overweight right now, it might be more than simply a question of eating too much.

Since we first learned to walk on two legs, our bodies have evolved over the last two million years to cope with the frequent problem of food shortages. Food simply wasn’t available on a daily basis. That’s a fact. And our distant hunter-gatherer ancestors had to adapt to this problem in order to survive. So how did our bodies respond to those frequent shortages in the food supply? The answer was ingenious. We adapted by storing fat in our bodies. It’s a powerful survival mechanism, a portable energy source that would save us from starving in times when food wasn’t available. Our bodies obviously evolved to cope with the frequent threat of starvation. Our genes are conditioned in many ways to ensure we don’t starve. We certainly didn’t evolve too many genes to protect us from overeating! We evolved to put on weight whenever possible and it’s such a fundamental part of our heritage that the powerful drive to avoid the risk of starvation can be traced to the oldest part of our brain – the limbic system. The drive to eat, to fight or flee in the face of danger, the need to reproduce – these primitive impulses stem from the limbic system and they clearly evolved to support our chances of survival as a species. If you’ve ever heard a baby crying, you’ll recognise that the limbic system is fully operational from birth. So our brain produces very strong chemical signals that can influence our behaviour at the deepest level. That is why it is absolutely essential to make sure that you’re eating enough calories every day. You have to prevent your body from tripping into starvation mode, because that’s when fat storage really kicks in. If you cut the calories below the baseline threshold that you need to function normally, your metabolism slows down to conserve fuel supplies. Once you initiate starvation mode, your body will respond to incredibly powerful signals from the limbic system and you’ll be overwhelmed with the frantic urge to eat and that will usually involve high-fat and high-calorific foods – exactly the raw material of weight gain.

It’s easy to see now why so many diets end in failure. Cutting calories triggers the starvation response and we end up bingeing as if our lives depended on every loaded forkful! The problem is severely compounded by the risk of losing valuable muscle mass. About fifty percent of every pound you lose is essential, calorie-burning muscle tissue. And when the pounds pile back on, it isn’t muscle that miraculously re-appears – it’s more of those pesky fat cells.

We need a much more efficient way of controlling our weight. A method that respects our genetic make up and avoids the pitfalls of simply cutting calories; calorie-restricted diets will make you fat.

We can begin by recognising that most of the processed food we consume every day is highly addictive. That’s correct. Addictive. The sugars, salts and processed fats produce chemical reactions in the body that make them irresistible. That’s why the food processing industry uses these ingredients on such a massive scale. But there’s a simple answer to all of these problems and it can be broken down into seven key points

7 steps to Stop Overeating and Lose Weight

  1. Cut out all processed food and eat only natural, whole foods. 
  2. Eat with total awareness of what you are doing.
  3. Become aware of trigger foods.
  4. Get enough sleep. 
  5. Learn to turn down your stress levels. 
  6. Exercise the right way. 
  7. Supplement in a smart genetic way

If you would like more info then download this brand new bestseller.

The Seven Secrets of Totally Effective Weight Control (Free Yourself from Food Addiction Forever): Transform Your Eating Habits, Transform Your Life

Your Smart EpiGenetic Resource for Permanent Weightloss

Losing weight used to be such an effort of will. Giving up all your favourite things for a few weeks of Purgatory just to shed a few pounds.

Does that sound familiar to you? Well the rules have just changed because the Skinny Delicious Way is your new ready reference and guide to the smartest way to take real control of your weight and eat delicious food at the same time!

Unlocking your true potential and discovering a fitter, leaner, healthier you. Did you think it could ever really happen? Well here it is. Hosted by world-renowned nutritionist and functional medicine specialist, Beran Parry, Eat the Skinny Delicious Way shares the best ways to say goodbye to unwanted weight and kick start your health and boost your metabolism.

Bringing you the facts from the latest scientific and medical research, tuned in to today’s busy life style, full of fabulous tips and advice on the way of total wellness, Eat the Skinny Delicious Way will guide you through the maze of modern methods and keep you on track to get into your best shape.

Do you want to wake up feeling great? Would you like to have more energy? Would you like to put the zing back into your life? The Skinny Delicious Way covers weight control and well being from head to toe. It’s your super-friendly personal resource, your ringside coach and your personal mentor. It’s like having Beran at your side to help you night and day. Because she believes in your right to a happier, healthier life.

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Roasted Lemon Herb Chicken

Lemon Herb Chicken


12 total pieces bone-in chicken thighs and legs

1 medium onion, thinly sliced

1 tbsp dried rosemary

1 tsp dried thyme

1 lemon, sliced thin

1 orange, sliced thin

For the marinade:

5 tbsp extra virgin olive oil

6 cloves garlic, minced

Stevia to taste

Juice of 1 lemon

Juice of 1 orange

1 tbsp Italian seasoning

1 tsp onion powder

Dash of red pepper flakes

low sodium salt and freshly ground pepper, to taste


Whisk together all of the marinade ingredients in a small bowl. Place the chicken in a baking dish (or a large Ziploc bag) and pour the marinade over it. Marinate for 3 hours to overnight.

Preheat the oven to 400 degrees F. Place the chicken in a baking dish and arrange with the onion, orange, and lemon slices.

Sprinkle with thyme, rosemary, low sodium salt and pepper. Cover with aluminium foil and bake for 30 minutes.

Remove the foil, baste the chicken, and bake for another 30 minutes uncovered, until the chicken is cooked through.

Enjoy Roasted Lemon Herb Chicken with seasoning.

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The Skinny Delicious uses Your Own EPIGENETIC Expression to make sure YOU lose the weight!

Do you love to eat? Do you really enjoy food? Join the club! Most of us take great pleasure from our daily sustenance  but did you know that certain foods can help to heal your body more effectively than conventional medicines? Food really is nature’s finest medicine but you need to make sure you’re choosing exactly the right foods.

As a nutritionist specialising in the revolutionary field of functional medicine, I advise people every day about the best foods they can eat to prevent, treat and even reverse chronic disease. We focus on foods that are packed with nutrients, the essential energy sources that our bodies crave to promote total health and well being.
But food choice and diets are complicated areas that can produce a great deal of unnecessary confusion. One of the challenges when working within this complex area is the contradictory information that’s often published by well-meaning enthusiasts. You can read that a Vegan diet is great for weight loss, that it can reverse diabetes and lower cholesterol. But studies report similar results for the Paleo diet books that fill our bookshelves. The problem is that researchers are often highly selective about the data they report. They look for the evidence that will support their conclusions or philosophies. No wonder things can get a little confusing!
But help is at hand. The Epigenetic Diet Revolution features the best elements from both Vegan and Paleo and delivers great results not just in terms of weight control but also as a powerful enhancement to total well being.
The Epigenetic Diet Revolution is a breath of fresh air in the world of healthy eating and favours the following approaches:
  1. Very low in terms of glycemic load, meaning zero sugar, zero grain flour and zero refined carbohydrates of any kind.
  2. High in fresh vegetables and low fructose fruits. The deeper the colours, the more variety, the better. These are the characteristics of a high phytonutrient content, the key to protection against most diseases.
  3. No pesticides, antibiotics or hormones and no GMO foods.
  4. No chemicals, additives, preservatives, dyes, MSG, artificial sweeteners except stevia
  5. Higher in good-quality fats from olive oil, nuts, seeds, coconuts and avocados.
  6. Adequate protein for appetite control and muscle synthesis.
  7. Organic, local, fresh foods should form the majority of your diet.
  8. Avoid dairy. The main reason to abandon dairy (according to respected medical opinion) is that it is a source of inflammation. Whilst there some individuals who can tolerate the casein in dairy, for most it contributes to obesity, diabetes, heart disease, and cancer and may increase (not decrease) the risk of osteoporosis.

The Epigenetic View on….

1. Grains.

For millions of people around the world, a grain-rich diet provides far too much gluten, which in turn creates inflammation, digestive issues, IBS, weight gain and obesity.

2. Beans.

Beans might score highly as a great source of fiber, protein, and minerals but, unfortunately, they create digestive problems. Beans contain lectins and they create inflammation. They also contain phytates, which reduce mineral absorption.

3. Meat.

The Paleo approach favours animal meat. But not all meat is created equally. Eating sustainably raised, clean meat, poultry and lamb can be a part of a healthy diet. Aside from the moral question of eating animals, meat consumption also adds enormous strain to the planet, including more water use, more rapid climate change and more energy use. Eat meat as a balanced addition to your overall meal, and only consume grass-fed, line caught, wild or sustainably raised animal protein.

4. Eggs.

Eggs have been exonerated and don’t have any impact on cholesterol and are not associated with increased risk of heart disease. They provide a great low-cost source of vital nutrients and protein.

5. Fish.

Choose small, omega-3 fat-rich fish such as sardines or wild salmon to minimise mercury. If you are a Vegan, you need omega-3 fats, and not just the alpha linolenic acid (ALA) found in plants. You need preformed DHA, which is what most of your brain is made from. Look for an algae-derived DHA supplement. Everyone needs vitamin D3. For vegans, vitamin B12 is also critical.

Turkey Eastern Surprise

 eastern turkey Ingredients:

For the salad:

2 cups grilled turkey, chopped

6 baby bok choy, grilled & chopped

2 green onions, chopped

1/4 cup cilantro, chopped

1 Tbl sesame seeds

For the dressing:

1 Tbl fresh ginger, chopped

2 Tbl coconut cream

1 Tbl fish sauce

1 Tbl sesame oil

2 Tbl fresh lime juice

1 tsp stevia powder or to taste


Combine all of the salad ingredients until well mixed for making your Turkey Eastern Surprise.

Add all of the ingredients for the dressing into a blender or food processor, and blend until mostly smooth – there may be some small chunks of ginger left, that’s OK.

Pour the dressing over the salad and toss lightly until coated.

Garnish with more sesame seeds if desired.

If possible let it sit for an hour in the fridge before serving so the flavors can really meld together.

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The One Life Wellbeing Podcast…Your Personal Resource for Wellbeing

Listen to the the latest Podcast of 101 Habits for Highly Successful Living

Podcast Number 3

How to Bring Abundance into YOUR Life

It’s a very special day. It’s one of those rare opportunities to share a special conversation with wellbeing and abundance specialists, Greg and Beran Parry. And the hot topic? ‘Bringing total abundance into your life’!

Greg’s latest e-book publication turns the spotlight on how to enrich your life at every level and the Podcast takes an in-depth view of this fascinating subject, hosted by your ever-popular presenters and tuned in to the secrets of creating real abundance in every area of your life.

The Podcast provides the perfect distillation of how to develop greater wealth, better health, improved mental creativity, more powerful emotional resilience, happier relationships and a stronger connection with the deeper aspects of who you are. It’s a feast of information. It’s a treat to get you thinking. It’s a shared experience with people who live the dream. Join us now and share the potential to experience total, unlimited abundance in your life.

From the Team at One Life Wellness

The 7 Secrets to Total Abundance (Unlimited Abundance is Within Your Grasp) Your Future Can Be Better: Your Personal Guide to Attaining Great Health, Incredible Wealth and Lasting Happiness

Podcast Number 2

Emotional Eating… Do YOU ever eat when you are not really hungry?

Eating Behaviour Expert Beran Parry explains why we do this to resident One Life Wellbeing Podcast Host Greg Parry. Learn much more about your emotional eating habits here and in their new book.

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Podcast Number 1

Greg Parry Interviews Beran Parry about the Epigenetic Diet Revolution

Find out how Epigenetis can improve Your Life

Wellness just got a lot better and a whole lot easier!

Greg, Beran and Chris’s weekly podcast brings you all the news, tips and insights into wellness, keeping you up to date with the latest info on maximising your health and well being.

It’s fun. It’s informal. It’s your weekly prescription for wellbeing.

Join the guys at the One Life Wellbeing podcast and put your wellness at the top of your agenda.

Podcast Number 0

Greg Parry Introduces the One Life Wellbeing Podcast

Your Personal Resource to Your Best Wellbeing Experience!

Choco Banana Smoothie

 Choco Banana SmoothieIngredients:

1 cup almond OR hemp milk

2 peeled frozen bananas

4 ice cubes

2 tablespoons hulled hemp seed

2 tablespoons hemp protein powder

1 tablespoons organic cocoa powder

5-7 drops liquid stevia to sweeten

1/4 teaspoon cinnamon

1/4 teaspoon vanilla



Put all ingredients into blender.

Blend until smooth .

Enjoy the lovable taste of choco banana smoothie.

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Mediterranean Supercharger Omelet Recipe with Fennel and Dill

recipes with fennel


Here is one of the best recipes for Omelet with Fresh Fennel and Dill, a perfect low fat meal.


2 tablespoons olive oil, divided

2 cups thinly sliced fresh fennel bulb, fronds chopped and reserved

8 cherry tomatoes

5 large eggs, beaten to blend with 1/4 teaspoon salt and 1/4 teaspoon ground black pepper

1 1/2 tablespoons chopped fresh dill



Add remaining 1 tablespoon oil to same skillet; heat over medium-high heat.

Add beaten eggs and cook until eggs are just set in center, tilting skillet and lifting edges of omelet with spatula to let uncooked portion flow underneath, about 3 minutes.

Top with fennel mixture. Sprinkle dill over.

Using spatula, fold uncovered half of omelet over; slide onto plate.

Garnish with chopped fennel and serve.

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