Diets and Weight Loss, Foods, Health and Disease, Uncategorized

Coconut Flour and Chocolate Chip Cookie Recipe


How To Cook With Coconut Flour


Coconut milk and oil have been gaining popularity over the last couple of years for their health benefits and ability to help create non-dairy dishes. But, coconut flour, another nutritional byproduct of the ever-so-amazing coconut, is worth looking into as well!


Coconut flour is a great replacement for well-known flours like whole wheat or all-purpose. It adds a delicious nutty flavor to baked dishes and is completely gluten-free.


If you have celiac disease or are sensitive to gluten (as nearly 40% of the population may be), coconut flour could become your new best friend in the kitchen.


What Exactly Is Coconut Flour?


Coconut flour is the fresh pressed meat of the coconut. When coconut meat is pressed, the milk is removed and some of the oils get extracted and what you are left with is then grated to make flour.


I find coconut flour to be sweeter than other flours and a bit more powdery or fluffy. It ranks highest in dietary fiber (11g per ounce) among all flours and also contains 5g of protein per ounce. Considering that ¼ cup is an ounce – you’ll likely quadruple this amount in a baking recipe.


Coconut flour also contains lauric acid, which has antiviral and antibacterial properties and capric acid, which may help balance the insulin levels in your body.


How Do You Cook With It?


Coconut flour is SUPER absorbent, so you cannot simply replace your all-purpose flour 1-1. Your cookie just won’t crumble the same way.



For each cup of flour (all-purpose, whole wheat, etc.), you should use ¼ to ⅓ cup of coconut flour. And – because you don’t have the sticky, glue-like substance that is gluten present in the flour – you’ll need to add that component into the mix by way of an egg or a flax egg (one tablespoon ground flax seeds to 3 tablespoons of water).


You may need to experiment a bit to get your dough to a consistency that works best for you. Typically when I bake with coconut flour, the final product comes out a bit more cake-like – but I totally love this texture.


If experimentation worries you, you can start by making my favorite coconut flour cookies with the tried-and-true recipe below. Let me know what you think and if you find any other awesome coconut flour recipes, feel free to share them with us below!




Coconut Flour Chocolate Chip Cookies (Grain-free)



⅓ cup coconut flour

¼ cup coconut oil, melted

¼ cup pure maple syrup

1 tsp vanilla extract

¼ tsp salt

2 whole eggs

⅓ cup dark chocolate chips


Preheat your oven to 350F and line a baking sheet with a Silpat or parchment paper.

In a medium bowl, whisk together the coconut flour, coconut oil, maple syrup, vanilla, salt and eggs until a uniform batter is created. The batter will start off a bit runny, but will thicken as the coconut flour starts to absorb the moisture.

Add in the chocolate chips, and stir to distribute them evenly (I used Enjoy Life allergen-free mini chocolate chips in this particular batch).



Feel Free to share with family and friends; and if you are concerned with your personal healthcare please contact us.


Health and Wellness Associates




Diets and Weight Loss, Health and Disease, Uncategorized

The Lemon Drink


The Lemon drink


Lemons boast high levels of vitamin C which is a natural antioxidant that acts to balance out free radicals in the body. Free radicals are the by-product that builds up lemon detox after consuming too many processed and refined foods and can be very damaging to the body. Drinking a glass of water with freshly squeezed lemon juice each morning will cleanse your system and boost your immune system. These are just some of the reasons lemons come out on top in detox programs. Long-term benefits include glowing skin, increased energy and a healthy digestive system.


Combining lemon with cayenne pepper will allow you to up your intake of vitamin c, niacin, magnesium and calcium. Cayenne pepper has similar properties to lemons, in that it also cleanses the system and offers antioxidant properties.


Here is my simple formula for a drink that you should have first thing when you wake up.




-Fresh Juice of 1⁄2 Lemon or Lime

-Slice of Ginger

-2 Tablespoons of organic grade B maple syrup or honey (optional)

-Small pinch of ground cayenne pepper (optional)

-1⁄2 a pint of filtered water


The ginger and cayenne pepper both work simultaneously to stimulate your digestive system and boost your metabolism. The lemon juice is a great cleanser and is also full of essential vitamins and nutrients.


Many of my patients have reported feeling more energised, fewer skin problems and allergies from the cleansing properties of this drink.


While it might take some time to adapt your current diet to include the suggestions above, it all comes down to habit. Once you incorporate healthier, more fulfilling foods into your breakfast and reap in the benefits, it will become easier to put the time aside to make a healthy breakfast, rather than opting for takeaway breakfasts.


Remember:  Never drop the whole lemon, peel and all, into your glass of water.  By the time that lemon gets to you, many have touched it, and many chemicals are on it,


Contact us and let us help you work out a personalized health care plan.


Feel Free to share this article with your family and friends.


Health and Wellness Associates

Archived Article



Diets and Weight Loss, Foods, Health and Disease, Lifestyle, Uncategorized

Eat Like a King


The Importance of Eating Breakfast



“You should eat your breakfast like a king, your lunch like a prince and your dinner like a pauper!”



We have all heard of the importance of having a good breakfast, but still many of us don’t put the time aside in our busy schedules to fuel our bodies for the day. Whether it’s because we are simply not hungry when we get up, or because we are in a rush to get the kids to school or get to work, having a healthy breakfast starts your day in the right way, by providing egg breakfast your body with essential energy and nourishment. Because your body has been resting overnight, you need food for energy and it can be hard to function mentally and physically when you have no fuel in your body.


When you skip breakfast you experience lows in energy throughout the morning and you are far more likely to reach for unhealthy fast foods on the run, to compensate for the lack of energy experienced. Eating a good breakfast earlier in the day also means you are not as likely to snack on unhealthy fast foods.


Starting the day in the right way helps to stimulate the digestive system so that it’s set up for the rest of the day.


The ideal breakfast contains the following


Complex carbohydrates – wholegrain oatmeal, preferably steel cut so that the kernels contain omega 3’s. Oatmeal offers a slow release of carbohydrates, preventing spikes in your blood sugar and therefore gives you a long lasting supply of energy. Carbohydrates are known to boost energy.


Protein – eggs, oily fish, nuts and seeds. Protein will also provide you with a slow release of energy throughout the day. Protein is essential for cell repair, muscle growth, and supporting your immune system. Eggs can be one of the quickest and easiest ways to get a good quality, clean protein fix.


Green vegetables and low sugar fruits – broccoli, spinach, lemons and blueberries. These are not only full of essential complex carbs and proteins, but they are also packed with vitamins, minerals and antioxidants.


Try to add a simple side serving of salad to toast and eggs cooked in your favourite style. Breakfast salads have become increasingly popular in recent times and while you might have the idea in your mind that salads are traditionally suited for dinner, you won’t know until you try! Opt for fresh spinach leaves over lettuce, combined with tomatoes and avocados with a light drizzling of olive oil. Get creative and use leftovers from last night’s dinner, rice or cold pasta make a great base for a breakfast salad. A salad is a quick, easy and healthy option for a rushed breakfast.


There are so many options out there for a healthy fruit smoothie for breakfast. Including blueberries in your smoothie will fruit smoothie ensure you get some of the most potent levels of antioxidants available out of all fruits. Blueberries are also high in vitamin C & K, manganese and fiber. Don’t also forget the vast array of vegetable smoothies out there. You can mask the bitter or strong taste of any vegetables by combining fruit into the smoothie for a sweeter flavour-which is much preferable first thing in the morning.


Foods high in Omega 3’s – A study published in the journal “Diabetes Care” in July 2007 found that diets rich in monounsaturated fats prevented the accumulation of both types of belly fat, without additional exercise.


Foods high in monounsaturated fats include:


Pecan seeds, macadamia nuts and hazelnuts


Olive oil


Omega 3’s have been found to improve heart health, regulate cholesterol levels and improve brain function and memory. Omega 3’s can be found naturally in fish, oils, nuts and seeds. Grilled salmon can be a tasty addition to your morning breakfast and enjoyed as a weekly treat, accompanied by a breakfast salad or eggs.


You read many different types of advice, because there are many different types of bodies, and conditions to go along with them.  Contact us if you would like a personalized health care plan.


Feel free to share this with your loved ones.


Health and Wellness Associates


  1. Rx – P. Carrothers


Foods, Rx to Wellness, Uncategorized

Healthy on the Inside, Healthy on the Outside


Get Beautiful Looking Skin


Get beautiful looking skin by reducing your skin allergies, wrinkles and dryness


Your skin is an amazing organ. It serves many health functions and is really important in the detoxification process. After your liver and kidneys your skin is the next in line for detoxing your system.


Why does our skin age and get wrinkles? That’s because as we grow older, the elasticity of our skin becomes lower. The skin loses moisture causing sagging and lines to appear. But luckily there are solutions to beating wrinkles.


Tips For Keeping Your Skin Healthy


  1. Don’t smoke – smoking makes your skin lose its lustre and is also extremely detrimental to your overall health. Smoking causes oxidative damage to the skin and antioxidants are needed to reverse the damage.


  1. Prolonged exposure to sun can damage your skin cells and cause wrinkles

so applying a small amount of sun cream will help. However, we need vital vitamin D to make our immune system function properly and this is only produced in the presence of sunlight. Just 15 -20 minutes a day is needed to get a sufficient dose of vitamin D. Many of my patients reported the disappearance of their skin allergies post-holiday to a tropical destination with plenty of sunlight.  You might need to start taking a dose of Vitamin D, BUT, yes, a big but, there are many different kinds of vitamin D, and it needs to be taken in conjunction with other supplements.  Contact us, and we can help determine the right one for you to take, and what you need to take with it.


  1. Try to get regular facials and skin peels– skin peels can greatly facial peels improve the skin’s surface and is carried out by a dermatologist. By removing the top layer of the skin with a chemical solution, the damaged layer of skin naturally repairs leaving smoother clean skin.


  1. Don’t sleep with your face buried into the pillow as this will cause your skin to be pushed inwards and wrinkle lines to appear. This will also help to prevent puffy eyes when you wake up in the morning. Also ensure you regularly change your pillow case to avoid the buildup of bacteria and dirt. Satin pillowcases do help reduce pillows, if you can keep them on the bed.


  1. Manage your exercise regime– exercise releases the feel-good hormones endorphins, enables good blood circulation and promotes sweat to keep your skin glowing from the inside out. Exercise also improves sleep quality due to your body requiring more rest, therefore adding to the skin’s vitality and appearance.


  1. Manage your stress – Stress will make you age fast. Meditation, lavender sleeping well and eating the right foods will help give you the foundations needed to manage your stress. When adrenalin and the main stress hormone cortisol is released in response to stress, this can even bring out a rash. High levels of cortisol as a result of stress can bring about cravings for greasy fast food, which is not what you want for glowing skin.


  1. Try to use skin creams that have a good track record. Those containing a high level of antioxidants and collagen are ones you want to aim for. Resveratrol, vitamin E and acai berry extracts are also powerful ingredients to look out for in antioxidant creams. Using an antioxidant-based cream will reduce the appearance of wrinkles and fine lines in the skin.


  1. Try to use as pure ingredients as much as possible– use products with plant oils instead of petrol based oils which clog up your pores. Get into the habit of researching the ingredients that are contained in your skincare products so you know which chemicals you need to avoid. Many skincare products will do more harm than good over a long term period.


  1. Eat a diet high in antioxidants, vitamins and minerals. Try fresh vegetables avoid a

high sugar intake. Cinnamon and bilberry are high in skin friendly super antioxidants. Green vegetables, low sugar fruits and omega 3’s from fish oils are beneficial. Pomegranate oil is helpful as it helps to prevent breakdown of collagen. Eating the fresh pomegranate fruit is also high in antioxidants.


  1. Drink plenty of water, at least 4-5 half pint glasses a day. This helps keep you hydrated and assists in the detoxification of the system, by eliminating waste from the body and doesn’t come with a price tag. When you don’t stay properly hydrated your skin can appear dull and lifeless.


Why do we get skin allergies?


Skin allergies can be a serious and embarrassing problem for many people. It is one of the most common things I get asked about . But why do we get them? Sometimes it is very difficult to pin point the cause but in my own experience I have had some miraculous results by advising on the following:-


  1. Improve the digestive system – when your digestion is slow, the toxins from food can sometimes be reabsorbed back into the body and cause allergies. We can help you determine which foods you are either sensitive to, allergic and/or addicted to.


  1. Avoid products containing the following ingredients:


-Mineral oil, paraffin and petroleum – petroleum products coat the skin like plastic and clog up the pores so they are not able to breathe. This causes a build up in toxins which can lead to skin complications.


-Parabens – these are widely used as preservatives in the cosmetic industry and are some of the worst known carcinogenic chemicals in skincare products. Parabens interfere with your bodies’ hormone system and lead to long-term complications.


-Phenol carbolic acid – this chemical has been shown to cause an allergic response.


-Propylene glycol – this is shown to cause dermatitis in the skin


-Acrylamide (or polyacrylamide) – also a known skin irritant and at the worst has been linked to cancer.


Feel free to share with those you care about.


You can learn more about how to overcome disease and reach optimum states of health by contacting us at:


Health and Wellness Associates