Cranberry Brilliance

November 14, 2016 alisha@innocentindulgence.com

cranberry-benefits Cranberries at Thanksgiving. You can’t get much more American during this season. Literally. Cranberries are actually 1 of only 3 fruits (with blueberries and Concord grapes) native to the United States. They’ve certainly grown to be one of my favorites during the holiday season, as I treasure fond memories from days at my Grandma and Grandpa’s house. Yes, my taste buds have grown up too…and I was probably spoiled by my Grandma’s real cranberry relish and not the canned version. (Look for it! The recipe will be coming out in my book early Spring 2017!)

I think their brilliant color won me over! Or, maybe it was the fall I visited a cranberry bog in Massachusetts with my dearest friend from college. Such beauty! Such magnificence!! And such deliciousness! I guess cranberries are a little extra charming to me.

They can be for you too. Whatever your tastes, be amazed with me by the benefits and uniqueness packed into this beautifully rich berry! Check out these benefits to be enjoyed any time of year:

1- Work as potent antioxidants

The USDA ranks cranberries in the top 5 foods with the highest levels of antioxidants
Protect cells’ DNA from damaging factors, ultimately preventing disease and chronic conditions
Rich in proanthocyanidins, the class of antioxidants which makes cranberries RED and is also one of the most studied

2- Boost the immune system with antioxidants and Vitamin C

Historically, sailors would even take cranberries onboard to prevent scurvy (Vitamin C deficiency)

3- Prevent urinary tract infections (UTIs)

Known for a long history of treating and helping to prevent UTIs
Antioxidants/proanthocyanidins in the juice can block bacteria from binding to cell walls, preventing infections
Shown to be most effective for women who have reoccurring UTIs
New research indicates effectiveness in preventing UTIs in infants and children, especially with urinary abnormalities
Cranberry powders and extracts appear to be most effective, but cranberry juice has shown to be effective for up to 10 hours

4- Support dental health

Keep bacteria from sticking to gums and teeth (similar mechanism to preventing UTIs)
Lower inflammation in gums

5- Promote heart health

Potent antioxidants protect heart and blood vessels against atherosclerosis
Lower LDLs and cholesterol
Fight inflammation which lowers blood pressure

6- Fight cancer

Research has shown that cranberries can have an effect against and slow tumor growth in prostate, liver, breast, ovarian, and colon cancers

7- Reduce inflammation

Especially in the digestive tract, cardiovascular system, gums and stomach
May help manage metabolic syndrome, normalizing cholesterol levels and reducing inflammation associated with weight issues

8- Help digestive health

Prevent and aid with recovery from stomach ulcers–can kill and reduce the H. pylori bacteria, responsible for ulcers and stomach cancers (again, cranberry antioxidants work by keeping bacteria from sticking to the stomach wall)
Support proper “good and bad bacteria” balance, as they can be as effective as probiotics…even more benefits come when combining cranberries or their juice with probiotics

Research is still a bit early in determining the best form and dose. However, it does appear that to get the most benefits, you’ll want to choose something with the whole berry, as each of their unique components seems to work best together in a synergistic effect.

Cranberry Shopping and Snacking Tips

If you choose juice, pick 100% juice and then sweeten with liquid stevia. The acidity works really well to mask any stevia taste.
Cranberry capsules also have a good, therapeutic effect.
Add cranberries to breakfast or snack bars, toss in salads or even as a snack.
Look for fruit juice sweetened dried cranberries for lower sugar options.
Stock up with these in-season berries while you can and freeze to enjoy these little beauties any day of the year

Here’s to making your holiday season extra rich, delicious and stunning!

and share the deliciousness with a friend!

Peanut Butter Party Dip

November 3, 2016 alisha@innocentindulgence.com

Perfect to balance out your family and holiday gatherings this season … deliciously guilty and naturally innocent to go right alongside any party food. Easy enough for everyday, yet fancy for a party.

Peanut Butter Party Dip

2/3 cup plain, unsweetened organic Greek yogurt, fat free
6 Tbsp natural peanut butter
3 Tbsp raw honey*
1/2 tsp vanilla
1/4 tsp cinnamon**

Combine all ingredients in small bowl and stir until smooth.
Serve dip with your choice of apples, bananas and berries or even graham or animal crackers, even celery.

**mini dark chocolate or stevia sweetened chocolate chips are another fun option.

*stevia can replace honey if you prefer a lower glycemic snack

Pass on the goodness and share it with a friend!

Apple Art Treats

October 28, 2016 alisha@innocentindulgence.com

The delicious possibilities are endless!

Thinly slice apples
Decide on seasonal mini cookie cutter designs
Cut apple shapes
Dip cut shapes in a mixture of 1 part lemon juice to 3 parts water. Drain dry on paper towel.
Munch on the goodness

Here are a few fun ideas…for kids of all ages:

Fill snack bags
Mix with trail mix
Sprinkle on salads for a festive touch
Add to oatmeal or whole grain cereals
Sandwich nut butter between 2 apple layers
Dust with cinnamon

*add peels and trimmings to a smoothie

Fun idea?? Share it with a friend!

Sweet Apple Appeal

October 28, 2016 alisha@innocentindulgence.com

apple benefits Apples. Nothing is more American than Apple Pie, an apple for the teacher, cherishing that special someone who’s the “apple of our eye” or taking a trip to “the Big Apple”. And what better time to celebrate them than National Apple Month?! Yes, it’s apple season!! We get a huge selection of seemingly every apple variety available, while maybe more importantly: fall + apple season + holidays = lots of yummy apple dishes!

Though this is apple season, they can become so familiar, everyday, common and ordinary that we forget the uniqueness and beauty of the fruit. Here’s a refresher to celebrate the benefits your body especially gets to enjoy this season and every day, (based on research literature reviews, summaries and even the USApple organization.) Take a taste…and enjoy!

Apples are one of the main sources of dietary flavonoids (phytochemicals and antioxidants) which work to:

—Encourage long life, associated with overall better health
—Lower risk of cancer especially lung cancer – 21% in women
—Support overall lung health – lower risk of asthma and bronchial sensitivity and promote strong lung function
—Reduce risk of heart disease 13-22% reduced risk
—Protect heart and vascular health
—Cut risk of strokes: Ohio State University reports eating one apple a day for four weeks lowered blood levels of oxidized LDL, the “bad cholesterol,” by 40%.
—Lower inflammation: 1 apple daily for 6 months lowered C-Reactive Protein 32% (Arthritis Foundation)
—Reduce risk of type 2 diabetes
—Help blood sugar regulation – This promising new area shows potential benefits in promoting the pancreas to produce insulin and activating insulin cell receptors to increase blood sugar uptake
—Promote weight loss:
• Those eating three apples (or pears) a day lost more weight with a reduced calorie intake than women who didn’t add apples (or pears) to their menus
• Granny Smith apples promote growth of “beneficial gut bacteria” because of their high levels of fiber and antioxidants with their low levels of available carbohydrates, which may protect against obesity-associated disorders (Washington State University)
—Improve digestion and may boost immune system – Apples help increase good bacteria in the large intestine (Clostridiales and Bacteriodes, which help increase butyric acid), which keeps the intestinal lining healthy
—May lessen Alzheimer’s symptoms: Daily apple juice and/or even better, apple intake significantly improved mood and behavior among a group of patients diagnosed with moderate-to-severe Alzheimer’s

Other benefits may include liver protection and additional cholesterol lowering affect, improving HDLs, LDLs and triglycerides and cancer protection (based on rat/mice studies)

Want the most benefits from your apples? Eat the apple, with the peel. Apple peels hold most of the fruit’s antioxidants (about 67%)

Juicing removes up to 90% of some antioxidants.

Choose organic. The Environmental Working Group’s 2015 Shopper’s Guide to Pesticides in Produce rated apples #1 on their list of the “dirtiest, or most pesticide-contaminated” fruits and veggies for the 5^th straight year. In 2016, they fell to #2 just behind strawberries. EWG’s analysts report, “Apples tend to have the most pesticides because of the chemicals applied to the crop before and after harvest to preserve them longer.”

So take a bite into your favorite apple, make your favorite seasonal apple dish, and try some new apple ideas this fall and enjoy the goodness in every bite!

and remember, share the benefits with a friend!

Resources available.

Cracking the Shell on Nut Myths…to Benefit You

October 19, 2016 alisha@innocentindulgence.com

nut benefits Step out of the busy-ness with me into the crisp, fall air. Walking down the wooded path, dry leaves crunch beneath your feet, while brilliant reds, fiery oranges and bright yellows shout of the majestic beauty all around you. Sniff the smoke wafting from a nearby fire, calling you to its warmth in the chilly air. Ahh! The loveliness and coziness of fall…and the season where the generations before us took this time to go “nutting,” yes, the official term for “foraging nuts” for the winter.

Stepping back into today, we can get in on the harvest in a much simpler way at our local market and easily enjoy the delicious treasures anytime! Here’s a fresh look at a few of the old myths that often hide the nutrient-rich gems, full of some amazing benefits.

Myth: Nuts will make me fat!

Actually…frequent nut consumption is associated with reduced risk of weight gain.

People who ate nuts more than 2 times each week were 31% less likely to gain weight than those who did not.

Myth: Nuts are just full of fat.

Actually, yes, nuts are a concentrated energy source, but the fat and oils are essential to life. In addition to giving the body energy, these oils keeps you feeling full longer, are required to absorb some vitamins and make up each of our trillion cells’ membranes, our brain, glands, organs, and even our hormones.

—Some nuts give distinct types of oils, particularly walnuts! They provide a rich source of Omega 3s, which studies show can help to:
—Raise HDL “good cholesterol” and lower LDL “bad cholesterol”
—Lower blood pressure
—Reduce risk of blood clots
—Promote improved brain function
—Reduce inflammation throughout the entire body – asthma, arthritis, skin disorders, heart/blood vessels, etc. – lowering the risk of development of numerous diseases
—Improve moods
—Reduce depression
—Improve behavioral and attention disorders
—Help maintain mental clarity with aging
—Support brain development in children

In addition to oils that are essential to health, nuts also contain many other nutrients:

—high quality protein
—fiber
—vitamins, especially B’s & E
—minerals: magnesium, manganese, iron, zinc, copper, potassium and selenium
—very high antioxidant and phytonutrient content—pecans, walnuts and chestnuts rank highest in antioxidants of the tree nuts, although almonds and peanuts are also great contributors

Myth: Nuts don’t really have any health benefits.

Actually, in 2004, the FDA approved the first qualified health claim to be printed on walnuts, showing the relationship of nut intake with the reduced risk of heart disease.

Eating nuts 4 times each week showed a 37% reduction of heart disease compared with those who didn’t eat nuts and each additional serving, reduced heart disease 8.3%, increased vessel elasticity, and thus, vessel health by 64%.

Actually, additional studies show eating nuts may also:

—reduce the risk of strokes, developing type 2 diabetes, dementia, macular degeneration and gallstones
—lower inflammation and blood sugars
—improve blood lipid and triglyceride levels and insulin resistance
—fight cancer and lower overall risk, especially colon, endometrial and pancreatic forms (reducing risk by 24, 42, 32% respectively)

So, cozy up this fall and every season with a handful of nuts. Try to eat them daily. Choose raw or sprouted nuts when possible to give your body maximum benefits. Many of the roasted nuts add extra oils and sugars (usually not healthy in themselves), which when roasted at high temperatures can change their structure into forms that lower the benefits and even become harmful to the body. Look for nut butters without hydrogenated oils. Make them more easily digestible by soaking them in water overnight to start the life-giving process inside. This breaks down proteins into easily absorbed amino acids, increasing the protein content and making them easier to digest.

Here are a few nutty ideas to get these benefits “squirreled away” in your body:

—Sprinkle them on salads
—Add to whole-grain cereals
—Spread almond, peanut or cashew nut butter on celery, apple slices, whole grain crackers or bread
—Snack on them with dried or fresh fruit
—Munch on trail mix
—Make “nut spreads” by processing nuts with herbs & spices. Spread on large leafy greens, top with variety of sliced or chopped veggies and roll.
—Use them in desserts

Helpful? Pass the tips on to your family and friends.

References available upon request.

Pumpkin Pie Ice Cream

October 11, 2016 alisha@innocentindulgence.com

pumpkin-pie-ice-cream-dairy-free-sugar-free Whoo-hoo! Pumpkin spice season is here…and can stay! Check out this no-guilt comfort treat…and it’s dairy free and sugar free too!

1 cup pumpkin, frozen to “slushy”*
1 ½ tsp pumpkin pie spice
2 scoops KAL Stevia extract powder**
2 Tbsp coconut sugar
2 Tbsp cashew butter
¼ tsp cinnamon
¼ tsp ginger
Pinch sea salt
Pinch cloves
1 cup coconut milk, frozen into ice cubes

Blend all in high-powered blender until well blended and very thick, ice cream texture. Left overs can be frozen into popsicles for kids of all ages.

Makes 3 cups

* the colder the ingredients the better the ice cream consistency will be
**use scoop that comes in sweetener bottle

17 Reasons You Want Pumpkin for More Than Your Lattes and Décor this Season…and Always!

October 11, 2016 alisha@innocentindulgence.com

pumpkin-benefits PSL (pumpkin spice lattes) and pumpkin pies seem to win in culinary, pumpkin popularity from September through December, but you can pretty much find pumpkin-everything throughout the fall and winter season. Besides its comforting flavor, yearly traditions, warm holiday memories and versatile, creative tastiness, pumpkin is loaded with benefits for your entire body! Check them out:

1- Supports vision: With 200% of the “Recommended Daily Allowance” (even though this is simply an estimate to prevent deficiency) for Vitamin A in the beautiful orange flesh, it can help with sight even in low-lighting situations.

2- Protects vision: Loaded with two antioxidants, lutein and zeaxanthin, it can help prevent and slow the development of cataracts and macular degeneration.

Hormone support for men and women:

3- Men – Shrinks and prevents enlarged prostate: Pumpkin seed’s phytosterols and zinc help support prostate health, shrinking an enlarged prostate and reducing urinary-related symptoms, even preventing enlargement.

4- Women – Improves fertility: Seeds rich in iron can help promote fertility.

5- Supports pregnancy and breastfeeding: Rich beta-carotene content converts to vitamin A, essential for hormone production during pregnancy and breastfeeding.

6- Reduces menopausal symptoms: Pumpkin seed oil is rich in natural phytoestrogens, which can significantly lower menopausal symptoms in post-menopausal women: lower blood pressure, hot flashes, headaches, joint pains and also increase HDLs (good cholesterol).

7- Fights anemia: As a rich source of iron, seeds can help maintain normal iron levels.

8- Aids in weight management: Fiber in pumpkin (3-5grams/cup) slows down the digestion of foods, balancing blood sugar levels, and making you feel full longer throughout the day. It’s also low-glycemic and low-calorie, yet packed with flavor!

9- Keeps skin young and beautiful: Loaded with beta-carotene, its potent antioxidant effect not only protects from UV and environmental toxins, but helps skin cells exfoliate and rejuvenate.

Try a Pumpkin Mask: 1 Tbsp pureed pumpkin (not pumpkin pie), 1 Tbsp scrambled raw egg, 1 tsp raw honey, 1 teaspoon organic yogurt and a ½ tsp lemon juice. Mix, apply, let sit 20 minutes and rinse off with warm water.

10- Flushes out toxins: High potassium content makes pumpkin a natural diuretic, helping flush out toxins and unwanted waste from your body.

11- Builds Immune System: As one of the richest sources of carotenes and Vitamin A, combined with Vitamin C, zinc and other antioxidants, it works to boost immunity, fight infections, bacteria and viruses and…

12- Protects against cancer: Beta carotenes are excellent cancer fighters, especially against prostate, colon and lung forms.

13- Helps balance blood sugar: Pumpkin has been shown to reduce blood sugars and even increase the body’s insulin production, aided with its unique B-vitamin composition: B1, B3, B6, pantothenic acid, folate and other unique phytonutrients.

14- Fights Inflammation: Beta carotene in both the fruit and seeds can naturally protect against joint inflammation and arthritis.

15- Recharges after workout: Lots of potassium (more than in a banana!) helps aid in rebalancing electrolytes after a workout, keeping muscles functioning optimally.

16- Boosts moods: Pumpkin seeds also contain tryptophan, a natural mood booster that helps produce serotonin.

17- Improves sleep: Pumpkin seed’s tryptophan content boosts serotonin which converts to melatonin (sleep hormone), and has been shown to provide restful sleep and even improve insomnia.

So what kind of pumpkin will YOU have today? Get creative and make pumpkin and pumpkin seeds a regular part of your everyday life, not just during fall and holidays. For the most benefits, make your pumpkin choices low in sugar or sweeten naturally. As for seeds, choose raw then season (cinnamon, sea salt or spicy and savory with garlic and a pinch of cayenne) and toast them lightly yourself to maintain the most benefits from their nutrient-rich oils: 15-20 minutes at 160-170.°

Preparation Tips:

100% canned pumpkin saves lots of time
Using fresh? Look for pie pumpkins vs. decorative ones for better flavor and results
Seeds – look for raw or minimally processed with sea salt

Pass on the pumpkin goodness to a friend!

V5 Juice Recipe

September 29, 2016 alisha@innocentindulgence.com

v5-juice recipe

Great immune booster — excellent for the heart! Refreshing and flavor-FULL!

V5 Juice

6 Romas or on-the-vine tomatoes
2-4 garlic cloves*
1 large cabbage leaf
1 carrot
1/2 cucumber

Juice all 5. Stir and enjoy.

*Add garlic to juicer at the beginning or middle, to be sure other veggies push it through the machine. Use more or less depending on taste preferences. Allow to sit about 3-5 minutes for maximum garlic benefits.