Yes to Wonderful Delights this Season and Still Lose Weight

Cover from amazon 13th novemberThe holiday season is traditionally a time for feasting and festivities and a period of relaxation away from the rigours of diet and exercise. But why do we automatically accept that we have to pile on the pounds at this time of year? Why does our seasonal enjoyment have to come at the expense of our health and our waistlines?

There is another way. There is a way to enjoy all the wonderful delights of the festivities and still lose weight. Sounds completely crazy but it really is possible. And the answer couldn’t be more simple. Following the super-delicious Paleo principles lets you eat lots of fantastic goodies and still lose weight. That’s because the Paleo approach to smart nutrition always respects how your body prefers to fuel itself. We step away from all the toxic foodstuffs that are the cause of all that completely unnecessary weight gain and the seasonal bouts of health problems and we gorge ourselves happily and contentedly on the kind of tasty meals that our bodies love to digest. It’s a fabulous approach to seasonal self-indulgence because your body will be encouraged to burn off the extra pounds and you’ll still savour all the pleasures of truly delicious food. That’s a winning combination! And it’s so easy to follow. So make a smart choice today and give yourself the healthiest and happiest festive season of your life. You deserve it.

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Delish Cashew Butter Treats

cashewIngredients:
1 Cup Cashews
Half cup coconut flour
0.5 Cup Cashew Butter

Instructions:
1.Add the cashews and cashew butter and process until the mixture forms a dough ball.
2.Add coconut flour to harden the mixture. You may need to scrape down the sides and help the mixture along to form a dough ball.
3.Once a dough ball has formed, move the dough to a plate to ensure there are no accidents with the food processor blade.
4.Form the mixture into 16 equal sized balls, refrigerate for at least an hour to harden and enjoy!

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Strawberry Cheesecake Delight

12Ingredients:
1 cup almonds course ground
1 heaping cup soaked raw cashews (soaked overnight or at least 4 hours)
1/2 cup peeled and diced zucchini
1/4 cup coconut oil, melted
2 tablespoons canned coconut milk, full fat, room temperature
4-5 drops stevia
1/2 tablespoon vanilla extract
1/8 teaspoon low sodium salt
juice of one and a half lemons, separated
1 cup fresh organic strawberries, hulled and diced

Instructions:
1.Divide the cup of almond crumbs into the bottom of 4 (8-ounce) wide mouth mason jars and set them aside.
2.In a high-powered blender, process the raw cashews until they are blended. Add the zucchini, coconut oil, coconut milk, stevia, vanilla extract, low sodium salt, and the juice of one lemon. For the lemon juice go by taste as not to overdo it with lemon flavor. I started by juicing half of the lemon, mixing and tasting, and adding the rest. 3.Add lemon juice as needed to your preference. Then blend again until a super smooth and creamy batter is formed.
4.Pour the cheesecake batter evenly into the 4 (8-ounce) wide mouth mason jars leaving some room for the strawberry sauce. Place them in the freezer and allow them to set for at least an hour or longer. While the cheesecake is setting go ahead and make your strawberry sauce.
5.In a heavy bottomed sauce pot over medium-high heat, add the juice of half a lemon, the strawberries, and honey. 6.Mash the strawberries together until they are combined with the rest of the ingredients. Let the mixture boil and reduce, stirring intermittently, for about 10-12 minutes or so. Once the mixture has reduced and thickened remove from heat and set aside.
7.When your cheesecake is ready, remove mason jars from the freezer, let thaw for about 15 minutes before serving. 8.Top with strawberry sauce. Garnish with fresh strawberry slices and a sprinkle of almond crumbs.

coverpicEnjoy!

Make the perfect desserts for this holiday season, Download here the dessert recipe book for a variety of recipes.

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Is it really possible to eat more and still burn more fat over the holidays?

images (1)The holidays are a great time to celebrate, to enjoy ourselves and eat lots of delicious food. It`s the traditional time of year for fun, festivities – and an expanding waistline! But is the extra weight-gain inevitable? Is it possible to eat lots of fabulous food and still burn off the fat? Of course it`s possible! Humans evolved to burn fat because it`s the healthiest and most efficient way to fuel our bodies and our brains. So what went wrong?

The guilty culprits in the seasonal weight gain drama are our old adversaries – grains, sugar and a surfeit of carbohydrates. If we look back at our evolutionary past, we can see that we have not adapted completely to a diet that is rich in grains and carbs. The most natural way to fuel our bodies respects the way our ancestors ate for tens of thousands of years. That`s why the Paleo Diet is proving so successful in encouraging natural fat burning and boosting energy levels. Cut down the carb dependency, cut out the sugar – and that includes fruits – and watch the excess pounds slip away. The famous Atkins Diet hinted strongly at the problems associated with eating too many carbs but lacked the technology to provide accurate portion control limits for individual carb consumption. But the principles provided a breakthrough insight into the problems of a carb-rich diet.

So how should we eat to burn fat and still enjoy our food to the max?

– Eat lots of veggies! Green, leafy vegetables are best. Just don`t eat too many of the starchy varieties.
– It`s great to eat protein; You can choose meat, fish, eggs. A moderate diet of natural animal protein seems to work wonders for our wellbeing.
– Cut down the carbs. If you`re physically active, you might need more than the assumed minimum but most of us can thrive on far less carbohydrate tha we ever thought possible.
– Add fats to your diet. This is the biggest surprise because our bodies need fats to metabolise our own body fat.
– Cut out all sugars from your diet. There are plenty of delicious treats that are sweetened to perfection with stevia so you can indulge your sweet tooth and still keep away from those nasty, toxic sugars.

Imagine how great you`ll feel at the end of the holidays when you`ve had a fantastic time and still lost lots of excess weight. Now that really is something to celebrate. Happy holidays!

Watch out for the upcoming book with a complete tasty holiday delights while staying fit!

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Roasted and Filled Bell Peppers Feast

download (1)Ingredients:
5 large bell peppers
1 tbsp coconut oil
1/2 large onion, diced
1 tsp dried oregano
1/2 tsp low sodium salt
1 lb. ground turkey
1 large zucchini, halved and diced
3 tbsp tomato paste
Freshly ground black pepper, to taste
Fresh parsley, for serving

Instructions:
1.Preheat the oven to 350 degrees F. Coat a small baking dish with coconut oil spray. Bring a large pot of water to a boil. Cut the stems and very top of the peppers off, removing the seeds. Place in boiling water for 4-5 minutes. Remove from the water and drain face-down on a paper towel.

2.Heat the coconut oil in a large nonstick pan over medium heat. Add in the onion. Sauté for 3-4 minutes until the onion begins to soften. Stir in the ground turkey, oregano, low sodium salt, and pepper and cook until turkey is browned.

3.Add the zucchini to the skillet as the turkey finishes cooking. Cook everything together until the zucchini is soft, and then drain any juices from the pan.

4.Remove the pan from heat and stir in the tomato paste. Bake for 15 minutes.

Download now a complete set of Budget Paleo Holiday Delights recipes and enjoy tasty treats while reducing your cooking costs!

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Delicious Turkey Veggie Lasagne

image26Ingredients:
For the meat sauce:
1 large yellow onion, coarsely chopped
2 cloves garlic, coarsely chopped
2 tbsp extra virgin olive oil
1 1/2 lbs. ground turkey
1/2 cup tomato paste
1/2 cup tomato sauce
1 cup red wine
1 bay leaf
3 sprigs thyme
low sodium salt and freshly ground pepper, to taste

For the lasagne:
1 eggplant, sliced lengthwise thinly
1 tsp low sodium salt
1 tbsp extra virgin olive oil
2 yellow squash, sliced thinly
1/2 cup torn fresh basil leaves
8 oz. white mushrooms, sliced
2 cups fresh spinach
2 large zucchini, sliced lengthwise into ribbons

For the topping:
1/2 head cauliflower
1 tbsp olive oil
1/2 tsp garlic powder
1/2 tsp low sodium salt
Freshly ground pepper, to taste

Instructions:
1.To make the meat sauce, place the onion and garlic in a food processor and pulse to finely chop.
2.Heat the olive oil in a heavy-bottomed saucepan over medium heat. Add the onion and garlic and season with low sodium salt and pepper. Cook for 12-15 minutes until beginning to brown, stirring frequently.
3.Add the turkey to the pot and season with low sodium salt and pepper.
4.Cook for 15 minutes until browned. Stir in the tomato paste and cook for 2-3 minutes. Add the red wine to the pan and cook for 5 more minutes.
5.Add the tomato sauce, bay leaf, and thyme to the pan. Bring to a simmer, and then add 1/2 cup water.
6.Cook at a low simmer for 1 hour, stirring occasionally and adding more water if necessary. Adjust seasonings to taste. Discard the bay leaf and thyme.
7.Preheat the oven to 350 degrees F. Sprinkle the eggplant with low sodium salt and set aside for 15 minutes to drain. Rinse and pat dry.
8.Heat one tablespoon of olive oil in a skillet over medium heat. Cook the eggplant for 2-3 minutes per side until golden.
9.Layer the lasagne in a baking dish. Start by layering the yellow squash as the base. Add one third of the meat sauce on top of that, then lay the eggplant slices, fresh basil, and mushrooms.
10.Next add the rest of the meat sauce, then the spinach, zucchini, and finally drizzle with olive oil and sprinkle with low sodium salt and pepper. Bake for 40-45 minutes.
11.While the lasagne is baking, place the cauliflower in a blender and process until it reaches a rice-like consistency.
12.Add to a skillet and sauté with the olive oil, garlic powder, low sodium salt, and pepper over medium heat.
13.Cook for 6-8 minutes until soft, adding a tablespoon of water if necessary. After the lasagne has cooked for 20 minutes, sprinkle with the cauliflower and return to the oven for the remaining cooking time.
Serve hot and enjoy!

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Why You Should Choose Coconut Flour

As more and more people discover the many health benefits of coconut flour, it has grown its popularity in the market against the other flours.

What are its health benefits?

According to researches, Coconut flour is high in fiber, protein, and healthy fats and is free from wheat and other grains, which is popular in Paleo diet.
This is why Coconut flour is used by paleo dieters, people with Celiac Disease or a gluten sensitivity, those with digestive problems like leaky gut syndrome, nut allergy, people with diabetes, vegetarians, and just about everyone else.

Why switch to cooking and baking with coconut flour?

It’s also very uncommon for coconut flour to cause any digestive or autoimmune responses like other grain flours can.

The health benefits of using coconut flour in recipes are far reaching and impressive:

1. Aids in Metabolism

2. High in Fiber

3. Helps Maintain a Healthy Blood Sugar Level

4. Helps Digestive Health

Do you know that:
A ¼ cup serving (or about 28 g.) of coconut flour has roughly (5):
120 calories
4 grams of fat
4 grams protein
10 grams of fiber
16 grams carbohydrates
2 grams of sugar

Millions of people across America (not to mention worldwide) struggle with stubborn abdominal fat, which can be difficult to shed even when a healthy lifestyle is adopted. Not only is abdominal fat, also called visceral fat or ‘belly fat,’ unsightly, it can lead to an increased risk of a number of health conditions.

But according to the ground-breaking studies below, the effects of coconut oil on abdominal fat will surprise you! Read on…

The Journal of Nutrition published a study where researchers investigated all studies relative to medium chain fatty acids (MCFAs) that are abundant in coconut fat and weight management.

The studies showed that diets rich in fats such as those found in coconut oil prompted a boost in metabolism, increase in energy, decrease in food consumption, reduced body weight and lower body fat mass.
The study authors highly recommend using oils that contain MCFAs, such as coconut oil, as a tool to drop extra abdominal fat, manage a healthy weight, and even as a way to treat obesity.
Yet another study that assessed body weight and fat storage relative to three different types of diets including a low-fat diet, high-fat diet with long chain fatty acids (LCFAs) and a high fat diet with MCFAs. In order to bring about weight gain, caloric intakes were adjusted for the diets.
At the end of the research period (which lasted 44 days), the low-fat diet group stored an average of 0.47 grams of fat per day, the LCFA group stored 0.48 grams of fat per day, and the MCFA group only stored a mere 0.19 grams per day (despite purposely increasing calories).

Those in the MCFA group (coconut fat) had a 60 percent reduction in body fat stored compared to the other diets.

Additional benefits…
Another added bonus of consuming organic coconut oil (and coconut cream or milk) is that it tends to make us feel fuller for longer. If you thought from reading about how using coconut oil daily for helping to reduce abdominal fat is pretty incredible, you’re going to be blown away by the powerful health benefits of coconut oil. Here’s why…

The coconut is a “functional food” rich in vitamins, minerals and fiber – the essential nutritional building blocks for perfect health.

coconutCoconut oil in particular has been shown to protect you from viruses, bacteria, infection, cancer, thyroid, brain and heart problems… plus beautifies your skin – and even burns fat!

Coconut oil – a saturated fat – is chock-full of health-promoting properties – and is in no way responsible for high cholesterol, obesity, heart disease and the bad effects you’ve been led to believe.
Here are some stunningly delicious coconut based recipes.

Click here and start your diet with a healthy and delicious coconut flour recipes everyday.

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Lemon-Coconut Petit Fours

18Ingredients:
For the Cake
1/2 cup coconut flour
1/2 cup coconut milk
3 eggs, separated
1/2 tsp vanilla
1/2 tsp baking soda
1/4 tsp low sodium salt
1 tsp lemon rind

Frosting
2/3 cup coconut cream (from the top of a can of coconut milk)
2 tbsp almond milk
2 drops Stevia
3 tsp lemon juice
¼ cup coconut oil, room temperature

Instructions
Separate the eggs with yolks in one bowl and whites in one large stainless steel, glass or ceramic bowl. When you go to whip the egg whites, it helps if they are at room temperature.

Combine coconut flour, milk, egg yolks, vanilla, baking soda, salt and lemon rind and mix.

Whip the egg whites until foamy and stiff peaks form. This is much easier if you have a stand mixer with the whisk attachment or a hand mixer. It is possible to do it by hand, but takes time.

Gently fold egg whites into the batter. Grease a standard sized loaf pan. Put batter in pan and even out the top with a spatula or spoon.

Bake in a 350° oven for 20-30 minutes or when a toothpick inserted comes out clean.

For the frosting
Coconut cream can be purchased in cans or you can skim the cream of the top of cans of coconut milk, however you may have to use multiple cans of coconut milk. Put coconut cream in a bowl and whisk for a few minutes to make it lighter and creamier.

Add coconut oil, milk, stevia and lemon juice and whisk until fully incorporated.

Allow the cake to cool completely before frosting. Once the cake has cooled, cut small squares or circles out of the cake and skim some cake off of the top with a knife to make it even. There will be leftover scraps, but they make a great snack!

Cut the squares in half and frost the middle. You can use the prepared frosting, but it will be very thin.

Drizzle the prepared frosting over the small cake squares and use a spatula or knife to frost the sides evenly. Once you’ve frosted each petit fours, refrigerate to allow the frosting to harden. Top with a bit of lemon rind.

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Tastylicious cabbage salad

IMG_4292INGREDIENTS:
1 small head purple cabbage, grated
1 small head romaine lettuce, grated
2 medium carrots, julienned
1/2 cup tahini dressing (recipe below)

For dressing:
1/2 cup raw tahini
1/2 cup freshly squeezed lemon juice
2 tablespoons olive oil
1 teaspoon sea salt

Instructions:
Mix the dressing ingredient in a blender until you get a smooth puree then set aside.
***You can save and store excess dressing up to 3 days in the fridge.
Combine the cabbage, lettuce, and carrots in a large bowl, toss with your dressing, and serve immediately.
You can also top it with avocado or tomatoes.

Enjoy!

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