7 Scientifically Proven Benefits of Gratitude

Archives for October 2016

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Have you ever wished it could be Thanksgiving 365 days a year? Not for the turkey and stuffing but for the joy of having your whole family gathered around.

It’s because we all get a big boost from actually stopping to give thanks for our blessings.

There’s been a great deal said and written about gratitude. Many people have started keeping gratitude journals. There have been entire episodes of Oprah dedicated to the topic. Is this silly, or does it have substance? Is there real benefit to being mindfully grateful?

Not only are there very real benefits to spending time thinking about all that you have to be thankful for, but those benefits have been scientifically proven.

What are they?

7 Scientifically Proven Benefits of Gratitude

People who are grateful have:

  • Better physical health. A 2012 study showed that people who are grateful also tend to take better care of themselves, and to feel healthier. They exercise more and go to the doctor on a regular basis.
  • Better mental health. People who are in touch with all that is good in their lives have fewer negative feelings. Regret, frustration, envy and resentment are less common in people who spend time acknowledging all that is good in their lives.
  • Less anger and more empathy for those around them. Studies have shown that when people practice mindful gratitude, they are less likely to seek revenge when they feel they have been wronged. They are more likely to try to look at the other person’s view point.
  • A better night of sleep. A 2011 study asked people to spend 15 minutes writing in a gratitude journal before going to sleep. The study showed that they slept more soundly and longer.
  • Better self-esteem. People who take the time to reflect on all that's good in their world tend to be less resentful. They're happy for others who are successful and feel better about their own accomplishments.
  • Better mental stamina. They are better able to deal with stress and to recover from trauma.
  • Better and more relationships. People who are grateful tend to express their appreciation to others, and that makes it more likely that they will have more friends and more opportunities.

The bottom line is that the good feeling you have after your Thanksgiving celebration is about more than stuffing and pumpkin pie. It’s all about the positive power of taking time to think about all that is good in your world.

And it’s something that you can do every single day – and should.

Here’s How to Start

1. Make a commitment to gratitude. Some days it will be hard to force yourself to sit down and come up with something that you are grateful for, but once you do it you will find something and feel better for it.

2. Decide how you’re going to do it. Do you want to keep a physical journal? Buy a notebook that makes you happy. Do you want to do it on your phone, or your computer? That’s fine and there are plenty of sites that make it easy. The form doesn’t matter. The important thing is that you actually do it.

3. Set a specific time for your gratitude practice and stick to it each day.

4. Don’t get lazy and just think about what you’re grateful for. If you decide not to write it down then say aloud the list of things you're grateful for. This helps it feel more real.

5. Once you’ve written something down, give yourself a chance to look at it and think about how happy you feel about it. And on days when it doesn't come as easily, you can look back and reflect what you wrote in your earlier journal entries.

6. Don’t limit your gratitude to your set time. Try to go through your day allowing yourself to be grateful for small things.

7. Tell others about what you are grateful for.

I practice active gratitude every single day. I hope this information will convince you to join me in adopting an attitude of gratitude each day!

Yours in health,

Danette

P.S. Please help me share this information with your loved ones and I welcome your comments below! How do you stay in an attitude of gratitude?

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Salmon is one of my favorites. I like it not only because it's tasty and easy to cook, it's outstanding from a nutritional standpoint too.

It's a rich protein and omega-3 source that experts recommend eating at least once a week.

In fact, it tops the list of best protein sources that pack a big punch of omega-3's. Omega-3's are the kind of fat that most diets are lacking.

Omega- 3 fats help improve heart and brain health, prevent diseases and fight inflammation. Your body cannot make this type of fat, which is why it is also an ”essential fat”.

Omega- 3 fats are like superstars and salmon is your best food source.

But, before you go all in on salmon, here are a few things you should know.

3 Reasons to Never Eat Farm Raised Salmon

No doubt, it costs less, and easy to shop your salmon from your supermarket shelves. But, believe me, you will do more harm than good to your health by eating it.

Why?

GMO: You are risking your health by eating salmon fed with genetically modified ingredients. Farm raised salmon get fed on soy, corn, chemical coloring and synthetic compounds.

Poor omega-3 levels: Farmed fish have low levels of omega-3 fats. This is because of the type of food they eat. A salmon that lives in the ocean has access to many natural resources and algae eating fish.

This helps them make and store enough omega-3 fats under their scales. Whereas, the omega 3 levels of farmed raised fish is dependent on its feed.

Contaminants: The hygiene and environmental conditions of farm-bred salmons come under heavy questioning. Fish tend to accumulate contaminants in their fatty layers.

Farmed fish in particular can absorb contaminants like dioxins, pesticides used in farm water.

This makes it unfit for eating and is a clear danger to your health. An environmental research study found that farmed salmon carried more pollutants.

Go for Wild Caught Salmon – Why?

Superior nutrition: Wild caught salmon has far more superior nutrition than farmed salmon. This is because wild caught salmon do not eat grain based feed like farmed ones.

They eat krill and a variety of tiny fishes that live on algae. As a result, they have better omega-3 levels.

Natural Astaxanthin source: Wild caught salmon are a superior source of the antioxidant astaxanthin. Salmon eat fish that feed on the algae that produce this red pigment.

Astaxanthin, is a powerful antioxidant.

Farmed raised salmon get synthetic astaxanthin in their feed. Synthetic astaxanthin from farmed fish do not have the same benefits.

Okay, How Do I Shop for Wild Caught?

No worries, I got you covered on this.

Choose sockeyed salmon: Sockeyed salmon are bound to be wild and cannot be farmed. Also, the flesh of the sockeyed type is bright red.

This is because they accumulate high levels of the pigment astaxanthin in their body.

Look for ”Alaskan”: Look for the label ”Alaskan” on your salmon package.  Canned salmon with Alaskan on its label is usually a good bet too but you still want to read those labels to rule out additives.

Taste: Wild salmon, tastes better than farmed ones. Its flesh is firmer and the taste is more pronounced. But, you can tell the difference only if you have tasted a wild caught one before.

So by all means, enjoy salmon, but be sure to choose deep sea, wild caught salmon.

Yours in health,

Danette

P.S. Please share this with your friends who love salmon and don't forget to leave me a comment below!

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What’s your favorite way to exercise? Is it Yoga? H.I.I.T. workouts? Running?

Have you ever hurt yourself in a way that prevented you from doing it for more than a few days?

When you have a solid exercise habit and injury interrupts it, the best thing to do is to find another way to maintain your fitness. But that can be frustrating because you are giving up what is familiar and comfortable.

Simply giving up on exercise for the duration is really not an option. You want to keep your base fitness until your injury has healed so that you can get back to doing what you love when your body is ready.

How Can I Still Move My Body?

What you need to do is find the best way to move your body despite its injury.

The place to start is always with your doctor. Check in with them to see what you are allowed and not allowed to do.

They may have recommendations for you in terms of types of exercise, what to stay away from, and what level of exertion you are allowed depending upon your injury.

Once you’ve gotten the “all clear”, keep in mind that you don’t have to exercise at full strength while you’re injured.

Researchers have found that athletes who have to cut back can keep their current level of fitness by exercising just once a week, as long as they work to about 70% of their V02 max.

So you just need to find a way to exercise the parts of your body that aren’t injured while resting the one that is.

This isn't as hard as it sounds. There are so many options available for ways to stay fit, and many of them offer you the opportunity to discover a new form of exercise that you may just end up loving.

Here are some suggestions for ways to keep moving your body after each type of injury.

Back Injuries

Hurting your back is probably the toughest injury to deal with, so let’s start there.

Most people find that swimming is the best exercise for those who have low back pain. It allows you to stretch and strengthen the muscles without jarring vertebrae.

Your other options are to walk or explore some light Yoga stretches.

Shoulder or Elbow Injuries

This type of injury can keep you from the sport that you love, and also from a lot of weight training and upper body movements. But you can still do most cardio exercises.

I don't recommend long cardio but shorter cardio sessions (like you would find in a H.I.I.T. workout) of 3-5 minutes will offer all you need maintain your level of fitness.

Try walking for 2 minute, jog for 1 minutes…walk for 3 minutes, jog for 2 minutes. Then start over until 20 minutes has passed.

You can still do weight training for the lower body and core too.

Leg, Knee, Ankle and Foot Injuries

These are tough, especially if you enjoy running.

Deep water running and swimming are both good options that will give you enough cardio and help strengthen the muscles.

Do weight training of the upper body and core, and don’t rule out the use of the hand cycle machines. They provide a great non-weight bearing cardio workout. Again, do the cardio in shorter “blasts” in between some less intense movements.

Be Mindful

Oh and one last thing that's super important!

Listen to your body. Give it the time it needs to heal.

You don't want to delay recovery because you pushed yourself too hard. Be especially kind to yourself when you're moving your body while it mends.

And if it's weight loss you're concerned about take this time to focus on eating clean, healing foods. This will help your weight loss efforts even more than working out and it will give your body the nutrients it needs to heal quickly.

Yours in health,

Danette

P.S. Please share this with your loved ones and I welcome your comments below.

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Have you noticed that pomegranates are in season now? Those bright red seeds sure are tempting!

Yet, the thought of prying open a pomegranate to get to those edible seeds can be intimidating. If you've been avoiding pomegranate for this reason, you've been missing out on some serious goodness.

First, you're missing on the burst of sweet, juicy, tart flavors in your mouth. So delicious, you need to eat it to know what I am talking about. The second thing is you will miss out on it's long running list of health benefits. This includes, fighting cancer to improving your brain health.

4 Reasons Pomegranate is a Super Fruit!

1. Powerful antioxidant

Pomegranate contains punicalagin, a unique antioxidant that offers positive health effects.

The juice of pomegranate has greater antioxidant power than red wine or green tea.

Eating antioxidant rich foods help prevent premature aging, damages to cells, and prevents diseases.

2. Guards your brain

It's antioxidant effect and the nutrient content helps your brain health.

Pomegranates have high levels of polyphenols, which protects nerve cells in your brain.

Researchers found that pomegranate polyphenols reduced amyloid, a type of protein in Alzheimer's subjects. This improved both brain function and behavior in early studies.

3. Cancer- fighter

Studies show that pomegranates have anti-tumor effects.

The compound, punicic acid, from its seed oil blocks breast cancer growth and multiplication.

These seeds contain aromatase inhibitors, which can inhibit the over production of estrogen. Over production of estrogen increases the risk of breast cancer. Pomegranate seeds block this activity.

Another study showed that pomegranate juice slows the growth of prostate cancer cells. Drinking pomegranate juice lowers the PSA levels, a factor that leads to prostate cancer.

4. Good for your heart

Pomegranate's phytochemicals block the oxidation of bad cholesterol.

Oxidized cholesterol is a contributing factor for heart disease. It also lowers high blood pressure, which is crucial for heart health.

But, isn't it cumbersome to open this fruit?

Believe it or not, it will take less than 2 minutes and only 2 steps to get the seeds out of a pomegranate.

Step 1. Score 4 lines from top to bottom, to quarter the fruit.

Step 2. Put them in a bowl of water, pull the quarters apart and release the seeds in water.

Allow it to settle for a few seconds, discard the pith that floats and seeds settle at the bottom. It's a unique fruit and it has a festive flair. So, have fun!

Keep in mind, the juice can stain your counter and clothes if you're not careful.

Pomegranate seeds are versatile too!

  • You can use them in salads, porridge, dips, smoothies and desserts.
  • You can refrigerate them in air tight container for up to a week.
  • You can also freeze them for up to 6 months.
  • They stay good at room temperature for 2 days in air tight jars.

Do you still need reasons to try this incredible fruit? Go ahead pop open a pomegranate today and start reaping the sweet rewards.

Yours in Health,

Danette

P.S. Please share this with your friends and spread the pomegranate love! Remember to leave me a comment below too.

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Americans have such a love affair with pasta that you’d think we’d invented it.

In fact, we eat 24% of the world’s pasta consumption. That’s more than any other country!

Unfortunately, as delicious and cheap as pasta is, most of it is not very good for us.

Here's the problem with traditional pasta. (And don't worry, later I'll let you in on some amazing new and healthy pastas to eat instead too!)

Most pasta is made from flour. Though it has a lot of protein, its nutritional benefits are offset by the way it's processed.

When it's milled, its bran and germ are removed, and so are its nutrients.

Pasta is plagued with problems like:

  • It contains gluten, which is hard for a lot of people to digest
  • It makes a sticky sludge in your gut
  • It allows yeast and pathogenic bacteria to grow in your digestive tract

A lot of pasta companies have tried to attract health-conscious people by offering pastas that are made of whole wheat, or even that are made with vegetables. These all still contain wheat, hence gluten and cause the same problems.

Don't let the color of the pasta fool you into thinking you're getting very many actual veggies in there either!

The good news is…

In the last few years, food manufacturers have started making other types of pasta available. These are made with different ingredients that are nutritious and don’t cause the harm that wheat pasta does.

Here are 6 of my favorites:

1. Konjaku Noodles

These are made from a Japanese tuber called a Konnyaku Imo. They're high in fiber and are gluten free. They also encourage the growth of healthy microflora in the gut.

Konjaku Noodles are delicious when tossed with roasted or steamed vegetables.

2. Brown Rice Pasta

These gluten-free noodles are made from ground brown rice. They contain 4 grams of protein per 2-ounce portion, and it is high in insoluble fiber.

3. Quinoa Pasta

Quinoa has long been one of our favorite superfoods, and now it comes in the form of pasta. It is made by grinding the seeds down into flour. This pasta is high in protein and rich in iron and magnesium. It contains no gluten.

Make sure that your quinoa pasta is made without any other ingredient, as a lot of manufacturers are mixing the quinoa flour with rice or corn.

4. Sprouted Grain Pasta

This is made from grains that have been allowed to germinate and grow a little green shoot. Pastas made with these grains are very high in B vitamins, as well as protein and fiber. They also are lower in carbohydrates.

5. Chickpea Pasta

Chickpea pasta has four times the fiber, double the protein and half the carbs that wheat pasta does. It is gluten free and low on the glycemic index. Best of all, its taste and texture are very similar to wheat flour.

6. Lentil Pasta

This pasta has a deeper flavor than other alternative pastas. It is high in fiber and protein.

Though these pasta varieties can all be used to make your favorite pasta dishes, you may find that they have slightly different preparation times, and that some taste better to you than others.

If you're a pasta lover these pastas allow you to have your pasta fix without wrecking your health and your waistline. Try them all to find the one you like best.

Yours in health,

Danette

P.S. Please share this with your friends and family who love pasta and I welcome your comments below.

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Asparagus is among my favorite veggies. When I'm pressed for time and still need to eat nutritious, asparagus is my first choice.

Here are 4 reasons it tops my list:

1. It cooks fast, and this preserves most of its nutrition.

2. It goes well with most recipes.

3. Best for stir-fry, you can roast and grill too.

4. It can be a snack / appetizer or a salad or add to pastas for a complete meal.

So what else is asparagus good for? Plenty!

Good for your heart: Asparagus contains anti-inflammatory and antioxidant compounds which benefits heart health.

It packs an army of flavonoids that fight oxidative damage to your body. The key flavonoid compounds include rutin, kaempferol, and quercetin.

Besides, it also supplies vitamin antioxidants vitamin E, C and betacarotene.

It's also a valuable source of the antioxidant glutathione (GSH). Studies show that optimal levels of glutathione is helpful in protecting from heart diseases.

Good for digestive support: Asparagus contains the unique carbohydrate, inulin, that's excellent for gut health.

Inulin is not digested like regular carbs, and reaches the large intestine. Once there it becomes a valuable fuel for good bacteria in the gut.

This helps in healthy bowel movements and prevents colon cancer. Besides, it provides 3 grams of fiber per cup which helps regularize bowel movements.

Good for regulating blood sugar: A cup of raw asparagus gives 3 grams of protein and 3 grams of fiber.

These 2 nutrients help promote healthy digestion and blood sugar levels.

A study showed that asparagus was helpful in improving insulin secretion.

Researchers also found promising data that it improved beta cell function with type 2 diabetes. Beta cells are present in your pancreas and they help produce, release and store insulin.

This is crucial for healthy blood sugar levels in your body.

Boasts an impressive nutrition profile: Aspragaus is super rich in B vitamins folate and B2. It is an excellent source of copper, selenium and vitamin K.

Other vitamin A, C , E, B6, pantothenic acid and are also abundant in asparagus.

Pregnant women can benefit by eating a cup of asparagus every day. Folate and other minerals are important for the nerve development of the infant.

A few interesting facts about asparagus

The most common type of asparagus is the green one, there are also white and pruple ones. Green asparagus is common in North America, while the white one is in Europe.

The purple asparagus is native to Italy and it is rich in the antioxidant anthocyanins. Purple variety is low in fiber and are more tender than the other two types.

Asparagus is not known to cause allergies and it is rare. But, if you are allergic to chives, onion or garlic, you are more likely to develop allergies.

How to choose and store asparagus

  • Pick ones that look fresh and firm
  • Look for tender stems, with purplish tips
  • Look for rounded stems and not twisted
  • Store in refrigerator with ends wrapped in damp paper towel
  • Cook within 2 – 3 days for best flavor and taste

If you buy canned asparagus, be mindful of the salt content. Hundred grams of canned gives a whopping 287 mg of sodium, while same quantity of fresh asparagus is 2 mg.

Don't miss asparagus on your grocery list, for it's one of the vegetables you don't necessarily need to buy organic! Besides it is quick cooking, versatile and comes chock full of nutrients.

Yours in health,

Danette

P.S. Please share this info. with your friends a don't forget to leave me a comment below.

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A survey reveals that one-third of US adults reported joint pain within the past 30 days. The most common complaint being knee pain, followed by shoulder and hip pain. Sound familiar?

Joint pain can affect any part of your body and it can be either acute or chronic. Wrong posture, poor eating habits, unhealthy lifestyle, and aging are reasons for joint pain.

Luckily, there are many things you can do to improve your joint health. Eating the right foods is your key. It helps reduce pain and promote healthy joints.

Want healthy joints for a lifetime?

5 Foods to Eat at Least Once a Week

1. Include omega-3 fats

Omega- 3 fats are essential fats your body cannot make on its own and must come from food.

You can get them from nuts, plants and wild caught fish.

Omega-3 fats prevent inflammation, keep your cholesterol levels normal and crucial for heart health.

A study found that daily dose of 300 mg of omega – 3 in the form of krill oil helped arthritis patients.

Researchers found that it reduced inflammation and pain with a week or 2 in patients. Rich omega- 3 sources include wild caught salmon, krill oil, cold water fatty fish.

2. Eat cruciferous vegetables

Cruciferous vegetables like cabbage, bok choy, broccoli, cauliflower, brussel sprouts, and kale are anti-inflammatory.

A study found that those who ate the most veggies had less inflammation than who ate the least.  Eating more than one serving of vegetables per meal is beneficial.

Besides, these vegetables also cut your risk for heart disease and cancer.

3. Nuts and seeds

Nuts and seeds are your joint's best friends.

The recommendation for those with joint pain is to eat 1.5 ounces of nuts and seeds everyday.  An ounce is about a fistful of nuts.

It gives you antioxidants, monounsaturated fats, magnesium, L-arginine and fiber. These components help in lowering inflammation in your body.

A study found those that ate most nuts cut the risk of dying from disease by 51% than who ate the fewest. The study results are from a 15 year observation period.

A recent study found that eating more nuts lowered inflammation. This helps prevent damage to the joints in your body, a direct cause and effect observation.

Consume a variety of nuts for more health benefits. As if that weren't enough, nuts can help with weight loss too!

4. Berries and other fruits

Berries are flavorful, colorful and super healthy. They protect your body from arthritis, Alzheimer's, heart disease and cancer.

Berries like strawberries, blackberries, blueberries are high in antioxidants and anti-inflammatory compounds. These compounds are ideal for improving joint health.

Berries are high in polyphenols which are strong inflammation stoppers. Among polyphenols, anthocyanins are notable for their distinct colors. They impart red color in strawberries, purple in grapes and cherries.

5. Spice up your food

Adding herbs and spices is a sure way to lower inflammation in your body and improve joint health.

Watercress, celery, parsley, coriander, ginger, garlic are anti-inflammatory herbs.

Spices like turmeric and ginger are well known pain reducers.

You can add them to soups, and stir fries for an extra dose of anti-inflammatory compounds in your menu. (I also recommend Turmeric + Ginger Capsule).

Besides, healthy lifestyle changes are also crucial for joint health. This includes daily exercise, cutting on alcohol and caffeine, and not smoking.

Remember, mindful eating, lifestyle and healthy habits, can give you healthy joints for life.

Yours in health,

Danette

P.S. Please share this with your loved ones who suffer with joint pain and I welcome your comments below.

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It’s as predictable as the sunrise. Back to school time rolls around, and fall produce appears in the market. Pumpkins and squash, collards, sweet potatoes and apples are just a few of our fall favorites.

They bring an appreciation of the changing seasons, as well as beautiful color and lots of nutrition to the table.

5 Reasons Seasonal Eating is Smart

Today’s supermarkets carry almost all foods all year long. We are lucky to be able to eat whatever we want. But eating what is in season has some important benefits.

1. When you eat foods that have just been picked, you know that you're eating it when it is at its best and its freshest.

2. Food that is freshly harvested has more vitamins and minerals then food that has been stored for a while.

3. You also can get seasonal food from nearby farm stands and markets. This not only supports local businesses, but is also good for the environment.

4. Food that is grown nearby doesn't have to be shipped or transported. It has a smaller carbon footprint.

5. Seasonal foods are also likely to be cheaper than foods that are out of season.

Fall foods like pumpkin, collards, squash and sweet potatoes help us prepare for the cold months ahead. Here’s why they're so good for you.

Pumpkins

There's much more to pumpkin than jack o’ lanterns and pumpkin spice lattes.

Pumpkins are loaded with vitamins A, B6, C and E.

They also high in potassium, iron, and fiber. They make delicious desserts, but can also be used in soups and side dishes.

And don’t throw out their seeds! Roast them and eat them for magnesium, zinc, and Omega 3 fats.

Collards

One of the healthiest of the dark green vegetables, collards have 7 grams of fiber in every cup and are rich in vitamin A.

They also contain magnesium, potassium and protein and can be used in any recipe that calls for spinach.

Squash

Squash contains vitamin A, C, E, and B6. They also are loaded with niacin, thiamine and folate. Their antioxidant compounds help to boost the immune system and fight inflammation.

Sweet Potatoes

The orange flesh of a sweet potato is one of the best sources for beta-carotene.

They're also so high in vitamin A that just 3.5 ounces of their flesh has one-third of all the vitamin A you need for the day.

Want to start adding these ingredients to your diet today?

Here’s a great recipe for a quick, light and delicious meal using pumpkin and collards in a colorful and healthy way.

Quinoa Curry Pumpkin Collard Wraps

INGREDIENTS

1 cup cooked quinoa

1/2 cup pumpkin puree

1 teaspoon paprika

1 teaspoon curry powder

salt to taste

handful alfalfa sprouts

1 cucumber, peeled and cut into thin strips

1 avocado, cut into thin strips

6 large collard leaves (or 12 smaller ones)

Tahini sauce

DIRECTIONS

Combine quinoa, pumpkin puree, and spices. Mix until smooth.

Cut off the thick vein from the collard leaves and lay them out flat in front of you. If you are using smaller leaves, layer them on top of each other.

Add a few spoonful’s of the filling to each leaf. Top with cucumbers, avocado and alfalfa sprouts, then roll collard leaf into a wrap.

Serve drizzled with tahini sauce or use the sauce as a dip.

Yours in health,

Danette

P.S. Please share this with your friends and I welcome your comments below.

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Fall is here. The kids are back in school and the stores are selling Halloween decorations.

Best of all, your favorite coffee store is back to selling pumpkin spice. Yum, right? Actually – no.

As much as you may love those Pumpkin Spice Lattes, you need to take a closer look. The truth is that these drinks are terrible for you.

A few of them may actually have pumpkin in them, but all of them are loaded with sugar and fat.

How much sugar and fat?

According to Starbucks’ website, a 16 oz. Grande Pumpkin Spice Latte is 40% saturated fat and has 50 grams of sugar.

Panera’s version has 12 grams of fat and 51 grams of sugar.

And neither of them have any fiber at all. How can that be true of a pumpkin drink?!

Though the company did take a few steps to make their drinks healthier (they stopped using high fructose corn syrup and caramel coloring), those changes did not go far enough.

The coffee that they use is not organic and is likely sprayed with pesticides. Their milk isn’t organic either. That poses very real health concerns.

So what’s a pumpkin lover to do?

You can make your own version – and it is even more delicious.

First things first. Start with healthy ingredients.

The Coffee: Choose a coffee that's better for you. And yes, coffee can have health benefits but non-organic coffee is one of the most chemically treated foods out there. Coffee crops are sprayed with pesticides, fertilizers and more.

When you use organic coffee, you give yourself the benefit of better taste, more antioxidants, and less exposure to toxins.

The Milk: Then you want to choose a milk that tastes good and is better for you too. Coconut milk is creamy and lactose free. It contains lauric acid, a fat that the body uses for energy and can lower cholesterol levels and blood pressure.

The Pumpkin Spice Flavor: Now comes the taste difference. Instead of using artificial flavorings, use real pumpkin, maple syrup and pumpkin pie spice to give your latte the taste that you love.

You can sweeten it using stevia, which also has been shown to lower high blood pressure and blood sugar levels.

**Recipe Note** When you make this recipe, it’s best if you use your organic coffee to make a shot of espresso. But if you don’t have an espresso maker, you can make regular coffee and then boil it down a bit to make it more concentrated.

 

Pumpkin Spice Latte

Yours in Health,

Danette

P.S. Please share this with your Pumpkin Spice Latte loving friends and I love hearing from you in the comments below.

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