What’s the Big Deal About Sleep?

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sleep

We need sleep but we don’t realize how important it is until we don’t get the sleep we need. We struggle the next day, we drag, we are grumpy because of exhaustion. Co workers say go home and take a nap. Family just prays you get some rest because they head for cover every time you walk in the room. Or maybe that is just with me. If you do not sleep you do not have energy to be able to function. If you do not sleep your body will start breaking down. Science has linked the lack of sleep with a lowered immune system, weight gain, low sex drive, risk of heart disease, risk of diabetes, lack of balance, more accidents and there are more. The necessity of sleep is high.

There are ways to help you get better sleep. Yes there is medication but there are side effects. Any time you put medicine in your body, even over the counter medicine you are opening yourself up to side effects. I have personally seen the effects of medicine and how it can cause other issues and diseases. It is a whole snow ball effect. So what can you do? There are ways to hack your sleep. If you are struggling with getting enough sleep try a few of these methods that I list below and see if they work for you. On your Journey to Wellness you need to pay attention to your body. I don’t mean the part of your brain that is like a spoiled child wanting his or her own way. I mean the part of your body that God gave you as a special sense so that you can listen and help yourself become better. So start training your mind to pay attention. And why not start right here, with sleep.

In the “First” Magazine October 2017 issue it says that the average person would pay $120 to “guarantee a good night’s sleep”. This shows that the average person is desperate for rest. I believe it has become worse because in our modern age, we stay busy, we don’t relax, there are constant disrupters, we worry, there are so many reasons. You do not have to pay $120 let’s figure out if something can help change your amount of rest for a ton cheaper. We must first discuss what happens when we do not get the sleep we need. It is interesting that this subject is not that old. In 2007 research still showed that there was confusion of why we needed sleep. It seems funny to think that the scientists were trying to come up with reasons why we would need sleep. They discussed different theories, some of the theories were the inactivity theory. the energy conservation theory, the restorative theory and the Brain Plasticity theory. The last two theories have remained.

Even though I am not a scientist and I have not been studying this since the early 2000 I have noticed that the short term consequences of lack of sleep are that our judgement is affected, we do not make wise decisions. Our mood is altered, anxiousness and fear are heightened, ability to learn and retain is drastically decreased. Accidents are increased, balance is off and there are more that you can think of as well. Driving tired is compared to driving under the influence of alcohol. That is how important getting great rest is for driving. The long term consequences are obesity, diabetes, cardiovascular disease and early mortality.

Our bodies require sleep to restore, recuperate, rejuvenate. Our memories are formed during sleep. Muscles repair and grow, tissue repair, hormones release and do their thing. The sleep foundation says that after you sleep what you learned before you sleep, you will retain more and you will also perform better on memory tasks.

zzzz

If you are in higher education or if you have children in school, study before sleep you all will do better on tests.

There are some reasons that people can not sleep. Chronic worry and anxiety are the most common. People feel overwhelmed. They plan the next day and they worry that they didn’t do good enough the previous day. Even our children are affected. My 6 year old came home from school the other day worried that the next day was going to be a horrible day because she would have a lot of school work. She almost made herself sick over it. I had to stop everything and sit down and talk with her about not worrying about tomorrow. I told her worrying about tomorrow is bringing what may not happen tomorrow into today and making today bad. We as adults may know that we shouldn’t worry, but still we struggle with worry. Another thing that can cause some people to not be able to sleep is not having a consistent wake up and bed time. Hormonal changes, sleep apnea, depression, taking medication, eating too close to bedtime, electronic screens, noise and dust mites are all reasons that can cause lack of sleep. That list seemed long and you may have a few of these issues but don’t give up hope there are remedies and a few of these remedies may help you.

The medical practice likes to give medication for answers. If you are taking over the counter or prescription drugs I would ask you to consider weaning off them, with your doctors help and try some natural methods. I will not give the list of medication but I will tell you that the list of side effects are long. A lot of sleep medication says the person must get 7 to 8 hours of sleep and do not drive the next day. Scary stuff. The risks outweighs the good. I have seen people come off of sleep medication with some of the remedies that are listed here, so read up to the end and hopefully you can find help instead of using sleep meds.

There are some funny methods, some great methods and a couple weird ones. I will list them so you can make a decision if you want to try them. The wake therapy is interesting. The person must stay awake for at least 24 hours and go to sleep when the chosen future bed time is met. I think the wake therapy is a dangerous method. Don’t leave the house if you chose to try it. Another crazy one is to challenge yourself. The person tells their self they will not go to sleep, they drink a cup of tea, read a book but they do not watch TV or anything that causes them to be stimulated and they keep telling their self they will not go to sleep. The idea is that our body wants to do the opposite of what we say. I personally think that is dumb but maybe it works. Let me know if you try it. Do a headstand was another one. I understand why they say this but I don’t know too many people who want to do a head stand before bed. It is to get the blood flow to the brain and glands. This is refreshing and causes good feelings. You could have similar results by laying on the floor with your buttocks against the wall and legs straight up the wall. Or lay down by your bed and legs up on the bed. One way suggested to cause relaxation, is go through your day backwards. Taking a mental vacation is another one, think of your ideal vacation in detail for a few minutes. Telling yourself a story, rocking, humming are all ways that were suggested to help you go to sleep. Any type of routine, example rub your belly each night or touch your nose tells your brain it is time to go to sleep. Tighten each of your muscles then relax them one at a time is a remedy. Also mimicking the rapid eye movement of REM (rapid eye movement) sleep is supposed to help you relax and go to sleep. Laying in bed, you close your eyes and then look from one side to the other quickly. Camping therapy is suggested, if you like the out doors. Nature is great way to return to your natural sleep rhythm. Plus sometimes in this modern age we hide from the sun. Sunshine is very important for sleep. We should have 20 minutes a day of sun without sunglasses or sunscreen. This helps our bodies to be awake during the day, with the sun and want to sleep at night. Another thing is the sunset helps for the body to respond to the correct time to go sleep. Putting away electronics would help during this time. If you are not out camping you could still mimic the sunset by having orange light in the evening and turning off or turn down the blue lights of the electronics. Hiding the clocks helps. Seeing how much sleep you are missing causes worry and the light can also cause you to stay awake. Breathing techniques can also help.

yawn

Relax and breathe in through the nose for a slow count of 4 then hold your breath for a count of 4, then slowly release through the mouth for a slow count of 4 and hold for a count of 4, then start over. When you go to sleep your breathing slows so this exercise causes your body to believe it is starting to sleep. Lowering your body temperature is another way. Here are a few ways to do this, dunk your face in ice water (really?), take a cold shower, take a warm bath, sleep naked and/or lower the room temperature between 65 to 68 degrees.

If you are a worrier, try reading the Bible, spend some time in worship, saying certain verses or up lifting sayings before you go to sleep. If you have troubles with indigestion or GERD (Gastro Esophageal Reflex Disease do not eat before bed. If you have GERD you should be careful to not eat within 4 hours of bed. The average person should not eat 2 to 3 hours before bed anyways. A few people can’t sleep if they are hungry if this is you then eat a hard boiled egg or a slice of cheese, don’t have a big meal or it just might keep you up. To eliminate dust mites wash your sheets once a week in hot water. Dust and vacuum your room weekly. Try sheets that are made to keep dust mites away. To counteract the blue light and electronics turn them off if possible, Most phones have a setting to turn blue light down. Also add orange light in the evenings to trick your body into thinking it is sunset. Salt lamps are great orange light. Wearing a sleep mask, having a fan on for white noise are also great ways to sleep.

I have read that 64% of women in their 50’s snore. Just like sleep apnea it can sometimes be because of the muscles in the soft palate becoming weak. So here is a great find, sing. Sing loud and strong for 20 minutes a day and that will strengthen those muscles. Let’s all try that. I will be singing more now. If it doesn’t work we will still have fun trying. Exercise also helps with sleep. According to sleep.org as little as 10 minutes a day of light exercise like walking or biking can improve the quality of sleep, especially if it is a long term habit. Exercise has been known to reduce sleep apnea and restless leg syndrome. Eating food rich in prebiotics will help in your sleep. Prebiotics have a fiber in them that feed the good belly bacteria. Food like asparagus, lentils, chickpeas, garlic, onions and bananas are some prebiotic foods. There are great supplements that help with sleep. Melatonin in the right dose, don’t think more is better, Chamomile, Lavendar, L-Theamine, GABA, 5-HTP and Wuling Mushroom Extract. These are all great supplements to add to your nighttime routine to get the rest you need.

So why did I write this blog about sleep. If you can’t tell by now, then you haven’t watched my vlogs, I am passionate that we were made to have great sleep. God made us to restore, detox, rejuvenate and refresh when we sleep. Most people are not getting that type of quality sleep. I want to shout out IT IS POSSIBLE to have that type of great sleep. As a home 24/7 caregiver I don’t always get the amount of sleep suggested. Do you? I do get quality sleep even through the ups and downs of a 6 year old and until recently 2 parents over 80 years of age and I have to share it. So here are my personal tried and true tips. I shut out light, blue light and any type of light by using black out curtains and a mask. I have a fan going. You don’t have to get an app to play rain for white noise just turn on a fan at night. Constant noise does not keep you awake it is the sudden noises. I have a salt lamp that is on until I crawl in bed to mimic the sunset, plus it supposedly cleanses the air, so that is a plus. I also try to not eat 2 hours before bed. That one is hard for me because I have a tendency to forget to eat during the day until I have everybody cared for and in bed. So I am still working on that one. Have the temperature of your room as cool as you can get it. During my short stint of menopause I would cover up and a minute later take the cover off, then in a minute put it on and then take it off. Or I would go to the bathroom and splash water and not dry off so that I could lay in bed a little wet and cool off. It is funny now, it wasn’t then. Now I don’t struggle with it as much, I have learned that a little peppermint essential oil on the back of my neck cools me off and helps me relax but I still like the room cool.  I also like to diffuse quality essential oils.  I will not do a class for you right now about EO’s but what I will say is not all oils are created equal.  You must have CPTG oils because what you breathe in and what you put on your skin, you might as well eat.  God made some beautiful things for us that we are not taking advantage of.  He says in Ezekial 47:12 that plants were given for our healing.  We have gotten far away from God’s natural methods of healing.  So what oils do I suggest?  First as I said don’t scrimp on quality.  I believe DoTERRA is the best company for oils. Here are a list of oils that will help you relax and get your mind off your to do list and get to sawing those logs.

Lavender, petitgrain, Roman chamomile, vetiver, lemongrass, peppermint, rosemary, thyme.  There is a restful blend that is great it is a mix of lavender, cedarwood, ho wood, ylang ylang, marjoram, Roman chamomile, vetiver root, vanilla and Hawaiian sandalwood.  I am using a respiratory blend that helps me because I deal with congestion it is a blend of laurel, peppermint, eucalyptus, melaleuca, lemon, ravensara and cardamom

Any of these would probably help but if you would like a private consultation to see what might work best for you, just ask.  Or if you just want to know more, ask. What I want is for you to get the sleep that God planned for you to get. It is so important as noted above.  We were made to get deep restorative sleep.  Great sleep helps you to have a great day.

Love you and thanks for doing life with me,

Genelle

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Journey to Wellness-Reboot Plan

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How I did a reboot

My husband had a health scare and ended up in the hospital.  He thought he was having a heart attack, he couldn’t breathe and I called 911.  Needless to say it was scary.  They never could figure out was wrong.  They said he was anemic and then we found out he wasn’t.  Doctors are just practicing and we didn’t want them to practice on him.  So he lost around 50 pounds by cutting back on food, being conscious of what he was eating and he took great supplements.  Then we started doing research and found out that a lot of his symptoms could be Candida related.  Everyone has Candida in their bodies but if it gets out of control then it can cause havoc in your body.  I had just let my weight get out of control.  I had the caregiver let go, take care of others and forget yourself.  So it was time.  Time for a reboot.  This is my record of our 3 week reboot.  Maybe you want to try it too so I will include my tips and a few of my recipes to get you started.  I am all about health, I say I am green, not as in hug a tree and global warming kind of green but I like green in my body and green in my pocket book.  I believe health shouldn’t put you in the poor house but it should make your body a better house.  So my plan that I have gathered and my recipes are what you can do to be the best for the least amount of dollars.

When we first started this GSDF (Gluten, Sugar, Dairy Free) and more reboot we were not sure what we were going to eat.  In fact we felt like we were going to starve.  Basically this is the reboot, gluten, sugar and dairy free plus no fruit, but we added in good fats like grass fed butter (Devin says “I didn’t know butter ate grass”), goat cheese and goat kefir.  I also believe you should have a decent amount of real sea salt or real Himalayan salt.  It must be real.    We had our regime of great supplements that we put in water.  The supplements we use are plant based, all natural with stevia so I felt good about them in this restrictive reboot.  Also I do not know if I would have been able to even do the first few days without them.  I needed everything that they could give me.  Added to those I drank daily,  1 Tablespoon of Apple Cider Vinegar, the kind that is cloudy, a dropper full of Oregano oil with olive leaf and 20 drops of grapefruit seed extract in a small glass of water.   I would take 500 mg of Astragalus Extract a day and drink a cup of Pau d’Arco tea.  I would aim for 80 ounces to a gallon of purified water a day.  So my day would look something like this:

I would start with my vitamin and probiotic/antioxidant drink before anything, then I will have another one mid day.

Breakfast

I would sit with my girlie before she left for school – usually having 2 eggs cooked in a little coconut oil, with lots of good butter and salt on top.  Sometimes scrambled with veggies, a little bit of yellow or red baby bell peppers, onions, garlic and whatever meat was left over. Or my new found favorite pancake with butter.  I have found that our food will digest better if we sit together with loved ones.  The brain, emotion and digestion is linked a lot more then we really understand.  Food must digest correctly.  I am learning to be on purpose and eat in peace.  To sit down and eat calmly and never eat stressed.  Your thought life has a life or mind of its own, it acts like a 6 year old in sprouts going down the trail mix and candy aisle, you think she is with you and knows not to grab candy out but you are wrong.  Keep your mind peaceful when you eat. Dr Caroline Leaf talks about this in her book Think and Eat yourself Smart.

I always fill my bottle up with water to make sure I drink more.  Possibly a mid morning cup of coffee with my meal replacement in it and warmed up nut milk.  Or a new obsession, unsweetened whipped up coconut cream in my coffee.  Devin would just take 3 eggs in a glass and drink – yuk!  But it works for him.

Lunch

My husbands lunch consisted of 2 bottles of vitamin drinks as well as water for the day.  The meal part was 2 of the following, leftovers, 5 or 6 precooked meatballs,  pieces of cooked chicken, 4 or more Boars Head sliced meat with goat cheese spread on it wrapped around a quartered piece of cucumber.

If I remembered to eat lunch, I would have a salad with goat cheese, a little meat, sunflower seeds, pumpkin seeds or almonds, maybe some olives, or avocado, lots of lettuce, romaine and any green leaf lettuce.  I would drizzle it with Avocado oil, and a little ACV, or I would just have a spoon of almond butter.

Dinner

I would usually pick from the recipes at the end of this document or leftovers.

Sometimes at night I will drink some hot tea to keep me from having a snack.  I try not to have a late snack but if I am hungry I will have a small salad, some nuts or some olives, or my meal replacement shake.  And 30 minutes to an hour before I go to bed I will have my PM vitamin drink in powder form, I just dump it in my mouth, I don’t want to lose any plus it tastes like crushed up smarties (remember the candy)  then drink a little water, this helps shut down the mind chatter for me and give me great sleep.  Sleep is super important for a reboot or weight loss.  Actually in our modern age we are not sleeping.  We require healing restorative sleep.  It is a must.  I will be writing some things about sleep in the next few months because I feel it is so important.

During this reboot of 3 weeks, I lost 10 pounds.   I did not go on this reboot to lose weight but it was a nice extra.  My purpose was to shake up my thought patterns and get unstuck with bad habits.  My husband lost 13 pounds.  I plan on continuing to eat this way about 87.3 to 95.7824% (totally made up percentages, if you didn’t notice) of the time.  During this reboot I felt cleaner and not as clogged up or weighed down.  It was more then just cleaning up the food.  It was also taking inventory of stress, drinking more water, and cleaning up habits.  To do this reboot it should be about the process and not just the outcome.  In our modern age we are so outcome based that we forget to rejoice when we are doing the steps.  Rejoice and celebrate as you take a concentrated time to clean up your body and your habits.

Drink tons of water especially in the beginning until you feel regulated.  Some people become constipated when they make changes in their eating habits.  Besides water you can also use Magnesium and good salt.  I have a simple Magnesium spray that I make and use at home and I have a powder that I add to my vitamin drink when I travel.  Most people are low in Magnesium or become off balance in magnesium intake.  Make sure your salt is good.  Himalayan and sea salt are great but you still need to make sure they are good.  Here’s a simple test.  Put a teaspoon of salt in a glass of water and leave overnight.  In the morning if the salt is dissolved then great if it is not then that is what is happening in your body, it is just sitting there.  Dump it on the next fire in your stove (remember doing that?) but don’t put it in your body.

Be honest with yourself.  Stay within these boundaries for at least 3 weeks, preferably 90 days and see how your body feels.  You will probably notice you don’t eat as much, because the addictive foods have been eliminated.  You will notice that what you eat is good and you feel good about eating it.

Total health is my thang.  I want the most bang for my buck and it needs to be complete health for the body.  Meaning it can’t just help you lose weight but then harm your body.  It must help your total body.  Start looking at everything you are using on and in your body.  I choose toothpaste without fluoride.  I make my own deodorant.  I use coconut oil to remove my makeup.  I don’t like canned food.  I only allow my daughter to drink raw whole milk or kefir.  I don’t chew gum often but if I do I chew the gum that has xylitol.  Xylitol is a natural sweetner that is good for your teeth.  These are just a few decisions that I have made for my body and my little girls.

Let’s talk about allowed foods first.  Sometimes we freak ourselves out talking about what we can’t have and never step into the reboot.  So take a breath and let’s talk about what you need to keep available so you don’t give up.

Foods allowed and enjoyed

Avocado’s – yum, such a super healthy little gift from God.  Keep avocado’s available.

Eggs – try for cage free and range fed but buy the best you can.

Butter-the best from grass fed cows.  I buy Kerry gold.

White long grain Rice, nothing bad but not a lot that is really good either, wash it in warm water before cooking  (there are a ton of information even about Quinoa, so try different things like Quinoa, Brown rice but pay attention to how your body feels when you eat them)

Eat lots of different veggies, especially green leafy lettuces and collard greens etc., celery, onions, garlic, brocolli, cauliflower etc.  Don’t get stuck in only a few vegetables unless that works for you.

Goat crumbled and regular cheese

I had to have salad stuff around, crumbled goat cheese, raw sunflower seeds, raw peptin seeds, Apple cider vinegar, avocado oil, romaine lettuce and all kinds of deep green type of lettuce.

Goat Kefir

Almond butter, Cashew butter

Fermented foods – real sauerkraut the kind without vinegar

Meat- try to get the best, grass fed and or organic, running free and all that but if you can’t don’t freak out, pray over your food and go on. And remember you don’t need tons of protein.  Your body can only handle so much at one time.  An excess can lead to dehydration, mood swings, bad breath and kidney issues.

Wild Salmon

Bone Broth – homemade is great or you can buy it, but this needs to be the best that you can make or buy.  Bone Broth is super healthy.

Apple Cider Vinegar that has the mother in it (the slimy stuff)

Food to avoid during the reboot

Peanuts & Peanuts – they are know to have mold

Sugar (I know…duh… but I have to write it down)

Gluten – all kinds of breads

Starchy veggies – potatoes, corn (I avoid corn on a normal basis, unless it is organic and you totally trust where it came from, a ton of corn and corn products are GMO) peas, beets, carrots

Vinegar, except ACV

Fruit-all

Fast food-all to the best of your ability, I don’t mean “I had an emergency because I didn’t want to eat what was in my house” or “I don’t want to cook so I ran to Jack in the Box”  that is NOT to the best of your ability.

Any packaged and processed foods

Simple Recipes to get your started

Eggs – I made sure we had eggs, so simple and filling, I like mine overeasy in a little coconut oil with real, grass fed cow butter and real salt & freshly ground pepper, sometimes a touch of tumeric and cayenne (super good spices)

Scrambled eggs with or without veggies and leftover meat.

Pancakes

2 eggs

2 scoops of my meal replacement (or whatever you prefer, I suggest this one, perfect amount of everything in it)

Whip together.

Pour into preheated skillet with a 1/2-1 Tablespoon Coconut Oil or real butter

Makes around 6 pancakes, top with real butter

Taco Salad

greens, leftover ground beef, crumbled goat cheese, seeds or nuts, avocado, or olives, Avacado oil, 1 Tablespoon (approx.) of ACV

Also tuna salad, chicken salad or plain salad with no meat.

Cabbage soup

Sauté onions in coconut oil or organic olive oil until soft, add in organic garlic or preminced garlic.  I love lots of garlic and onions.  Garlic is God’s penicillin.  If you want ground meat in it then brown it.  Cut up at least one head of cabbage put in pan.  When cabbage is soft or limp add Beef Broth.  If there is no meat then you can add Vegetable Broth or just water.  Add salt and pepper to taste.

Chili

I cook rice in a rice cooker with beef broth, while that is cooking, In a large pot I cook 3 pounds of ground meat, I use beef but chicken or turkey is great as well.  If you switch meats then switch broth as well.  Use the same broth to the same meat or just use water or Veggie broth.  Make a hole in the center of the pan, add 1 or 2 onions chopped, and sauté until soft, add minced 5 cloves of garlic and when onions and garlic soften mix in the meat.  Add a large carton (33.5 oz) of tomato sauce, mix.  Add a couple cups of beef broth and spices.  The spices I used were about 3 Tablespoon of chili, 1 teaspoon or more chipotle chili powder, 2 teaspoons of cumin and salt.  In a bowl dip rice and add chili on top.

Chicken and Quinoa

Cook quinoa ( I use my rice cooker) while quinoa is cooking, sauté onions, add garlic when soft, add chopped red, orange and yellow baby peppers, chopped celery, cook until soft.  Add precooked chopped chicken, I sprinkled with jerk seasoning, then add quinoa.

Garlic Soup

26 unpeeled organic garlic cloves – put a little organic olive oil on & roast in a glass dish (I used a cookie sheet with parchment paper) at 350 degrees for 45 min then cool & squeeze between fingers and garlic will pop out, cut and put in soup

Saute the following:

2 Tbl grass fed butter

1/2 tsp cayenne powder

1/2 cup fresh organic ginger

2 1/2 cup sliced organic onions

Then put everything in crock pot and with it add

26 peeled and minced garlic cloves (this is extra from the ones roasting)

1 1/2 tsp fresh thyme

4 cups Chicken or Veggie Broth

3 lbs chicken

cook on high 4 or 5 hours or low for 8 hours, when almost done add

1 lb spinach frozen or fresh

1/2 cup coconut milk

2 tsp salt

1/2 tsp pepper

(I like to add more seasoning them listed)

Bone Broth

Organic Whole chicken or beef bones (free range chicken or grass fed beef)

Or you can use 4 lbs chicken neck, feet wings

A bunch of celery stalks (at least 3 or 4) cut in 1/4’s

2 medium onions (quartered)

4 garlic cloves, peeled and smashed ( I probably used about 10)

1 tsp peppercorns

1 tsp Himalaya salt

2 bay leaves

Parsley

Thyme

Put in a crock pot (preferably a 10 quart but I only have a 5 quart so I used it), cover with water and cook on low 24 – 48 hours. Skim fat occasionally.  After it is cooked, remove from heat and let it cool.  Strain. Get rid of the solids.  Strain  and then let the broth cool to room temp.  Use broth within a week if refrigerating, but broth is good in freezer for up to 3 months.  Pre measure in smaller portions, freeze some and refrigerate some.  It is great to use in recipes or to just drink.  Warm a portion in a pot on the stove to keep the nutrients.  I season mine with a little more salt, pepper and sometimes a dash of cayenne.

Normally you can use carrots in this.   But on my reboot I did not use carrots.

This recipe is a version taken from Dr. Josh Axe.

Almond Butter cookies

2 cups Almond Butter

2 eggs (the best you can buy)

2 scoops of my Meal Replacement

Mix all ingredients together

Roll in balls and place on parchment paper (I prefer parchment over foil) then squish with a fork to make markings on top like peanut butter cookies.

Cook for 10 minutes at 350 degrees.

Approximate 18 cookies

Ice Cream

4 whole eggs

4 yolks only

2 tsp vanilla

10 drops of ACV or lime juice (to taste)

7 TBS grass fed butter

7 TBS Coconut oil (can use 1/2 of Cocao butter)

3 TBS = 2 tsp of XCT oil (I did not have this, it is used for consistency)

5 1@ TBS xylitol or erythritol (more or less to taste)

1/2 cup water or ice

Blend everything except water or ice.  Blend until the Cocoa Butter is creamy.  Add water or ice and blend until it is yogurt like consistency.  Add more water if you want more of an icy texture.  Put in ice machine and follow their instructions.  Or if you don’t have an ice maker, pour into loaf pan lined with parchment paper.  Freeze a couple hours, then mix it up and put back in freezer for another hour.  I liked this for something different.  My husband did not like it at all.  This is the Bullet Proof Ice Cream recipe.

Berry ice cream (my husband loves this one)

8 oz cashew milk, coconut milk (or whatever you have)

1 cup frozen berries

1 frozen banana

2 scoops meal replacement

Put all ingredients in blender.  If you have an ice cream maker then follow directions.  If you don’t then put in a loaf pan that is lined with parchment paper and freeze.  When frozen break it apart and mix up and serve.  (possibly 2 servings but my husband like the whole thing)

Extras

If you want more info on anything including the vitamins, meal replacement or gentle cleanse that I suggest please contact me at Genelle.GreaterVision@gmail.com

Here is to your health and wellness

Genelle