How Ice Cream Can be Healthy and Tasty at the Same Time- A Guest Post by Sally Mitchell

Whether you’re slimming down, concerned about heart health, or cutting out sugar, ice cream always seems to be the ultimate nemesis. Until recently most popular ice creams were made with heavy cream, refined sugars and artificial flavors. One ice cream indulgence can lead to spiked blood sugar levels, weight gain, cavities, and increased blood triglycerides (unhealthy fats).

There’s so many reasons to say no to a treat that packs a wallop of 300+ calories per every measly 1⁄2 cup serving. Fortunately, there are some ice cream hacks out there that will allow you to indulge in a delicious frozen treat without the guilt.

Ditch the Processed Sugars

Most store bought ice creams are loaded with high fructose corn syrup and refined sugars that deteriorate your health and add inches to your waistline. Replace those sugars by using whole food sugars with natural fiber like dates, prunes or blueberries. Include your favorite protein shake mix for added nutrition and creamy consistency, and use yogurt instead of heavy cream. Here is a recipe to try that doesn’t require a fancy ice cream maker. You’ll just need a blender and either a loaf pan or muffin tin (for single servings).

Chocolate Rich, High Protein and Low Calorie

1⁄2 cup your favorite nuts 1⁄2 cup pitted dates A pinch of sea salt 1 scoop of chocolate whey protein powder

Blend these together until a chunky paste forms in your blender then slowly add:

1 cup of Greek yogurt 2 cups of chocolate milk (or chocolate hazelnut milk) 1⁄4 unsweetened chocolate chunks

Pour this ice cream batter into one loaf pan or into a muffin tin for approximately 12 servings. Freeze overnight and you’ve got a nutritious ice cream recipe! But healthy ice cream doesn’t stop here, you can take your ice cream experimentation further and go for very simple ingredients that are shockingly good when frozen. The best part? They are completely dairy free.


Replace the Dairy

There are a ton of ways to get an irresistible milkshake without the heavy cream and heavy calories. Frozen bananas are an easy go-to ice cream alternative that can be made at home in your blender. If you have bananas that have become too ripe to eat, simply peel them and place them in a ziplock bag in your freezer.

When your sweet tooth beckons, pull out two or three bananas and chop them into 1 inch chunks, then throw them in your blender. Add a few tablespoons of alternative milk to get things moving and within a few minutes you will have a satisfying soft serve ice cream replacement. You may be surprised at how awesome this simple snack is, but if you want to take it up a notch here is one frozen banana ice cream recipe that is worth trying:

Chocolate Banana-Nut Ice Cream

4 frozen, sliced bananas 1⁄2 cup coconut milk (for an even creamier texture) 1 tablespoon of vodka (to make the ice cream easier to scoop after freezing) 2 tablespoons of nut butter 1 tablespoon of dark unsweetened cacao or cacao nibs

Blend all of these ingredients together in a blender or food processor and then freeze in a glass loaf pan for at least one hour. Serves two.

You can get as creative as you want with the frozen banana ice cream base. Frozen cherries, strawberries or any other fruit are easy additions. Tea powder is another savvy option to add to an ice cream alternative.


Antioxidant Boost Ice Cream

Green tea powder can enhance your frozen treat with antioxidants, aid in burning calories, detox your body and boost your immune system. Simply take 2-3 frozen bananas, a teaspoon of green tea matcha powder, a splash of alternative milk, and after a few minutes in the blender you’ll be eating a treat that leaves you healthier than when you started. If you’re not a fan of the frozen banana base, there are other creamy fruits to utilize.

Befriend the Avocado

Avocados make a beautifully creamy ice cream base when blended and frozen. The health benefits of avocados are amazing. Not only are they high in vitamins and minderals like vitamins K, B5, B6, C, folate potassium and magnesium, they also have a lipid content that allows your body to absorb more nutrients than if you had skipped the avocado in the first place.

Avocados also happen to have anti-inflammatory properties, and since inflammation is the cause of the majority of modern illness, there’s a good reason to pay incorporate them into your diet anyways. Here is a recipe, free of refined sugars, that also highlights hemp milk which is rich is Omega-3 and high in protein. This tasty frozen treat only requires a few ingredients and a blender.

2 avocados 1⁄4 raw, local honey 1⁄4 cup hemp milk Pinch of sea salt Squeeze of lime *optional* add a handful of pistachios Add all of these ingredients to your blender and blend until smooth, pour into a loaf pan or into a muffin tin for single servings.

If you prefer soft serve ice cream, freeze this recipe for about two hours. Otherwise let it stay in the freezer for 8 hours or overnight. Let the ice cream sit at room temperature for 15-30 minutes before serving.

As you can see, there is no special equipment or fancy ingredients needed to enjoy a wholesome treat packed with nutrients. There is really no reason to eliminate ice cream from your healthy diet, rather just evolve to more wholesome ingredients. With a few healthy ice cream recipes in your arsenal you won’t be feeling left out at all and when your bowl is jam packed with healthy fats, vitamins, minerals and no refined sugars, you could even justify a second scoop.

Set yourself up for success and try one of these delicious recipes out tonight, that way, when the sweet tooth hits you’ll be ready to fight back with some satisfying nutrition.




Sally Mitchell began her career as a makeup artist, and after receiving a diploma in Clinical Dermatology decided to combine her passions for makeup artistry and skin care becoming a licensed beauty professional. Now she shares the latest cutting edge skin care treatments with readers of lumeskin .

What is Keto Adapted?

Many of you may be asking what the difference is between ketosis and being keto adapted. The answer the simple answer is time. Ketosis means your body is breaking down fats to the point that there are ketones in your blood and often your urine. Typically you get to this point by limiting your carbohydrate intake or by fasting.

After a individual lengths of time varying from two weeks to a month (roughly), one starts to become keto adapted. This means your body has adjusted to using fats as the primary source of energy and is funcitoning well with very little glucose. After a certain period of time, your body builds up more fat converting enzymes, thus making the process easier and your cells can convert the fat to energy faster. Once this has taken place, fats and ketones are the preferred fuel by the body. The liver and muscles store less glycogen, and less water is carried in the cells.

An easy way to tell if you are keto adapted is to try an activity that you can normal do without difficulty, such as climbing a flight of stairs, jogging a block, lifting weights for 15 minutes, ect… usually when you are NOT keto adapted, these tasks can become tiring and difficult. You may feel out of breath, dizzy, and have a higher than normal pulse rate. This is because your body is struggling to convert fat to energy quick enough to supply for the activity you are performing.

Tired after working out

There are some supplements that some feel help the body get keto adapted faster. These are  L-carnitine and CoQ10. L- Carnitine  {affiliate link} is an amino acid that helps breakdown fatty acids  by putting them into the mitochondria in our cells. The mitochondria is where the fat burning and oxidation occurs. CoQ10 {affiliate link} helps to build more mitochondria within the cells, therefore making the fat burning more efficient .

Once you are keto adapted, increasing carbohydrates would give the opposite effect. First  one would experience more water retention. This is why after a cheat day or meal you may see a few pounds “gained overnight”. Your insulin will also rise to convert the carbohydrates to energy for quick consumption. Once it is deplete, ketosis resumes. This process is generally faster when keto adapted vs just starting ketosis.

Some people have concerns about adding carbohydrates for workouts. After all we are often trained to think we need trail mix and energy bars on workout days. A successfully keto adapted individual generally does not need anything but water for fuel for a workout, be it cardio or weight training. Endurance can still be built and muscle building can be done while keto adapted. If the workout exceeds 2 hours, some experts suggest a small boost (10-20 carbohydrates) the day of. Others have done well without this. If you feel you MUST have a pre or post workout supplement, a great option is a low carb protein shake.

I use Body Fortress 100% Protein Isolate {affiliate link} Which has 2g carbohydrates and 30g protein per scoop. It also has other great nutrients such as calcium, phosphorus and magnesium.

Have you experienced “keto adaption”? Share your story below!




What You Need To Know About Processed Meats.

Hi all,
I just wanted to share a quick message about processed meats. In 2015 the World Health Organization released a statement about processed meats and how it affects you. You can find more information here.

In the meantime, check out my video on processed meats and what to look for when buying your food and meal planning.

This is hard news to accept in the low carb community, I understand. We love our bacon and our quick fixes! It doesn’t mean we have to give up these foods entirely, but we really do need to keep an eye on what we are eating and make sure we are not trading one disease for another.

For red meat, the concern is with a chemical known as heme, which is part of the red pigment in blood, hemoglobin. This is broken down in our stomachs to form a group of chemicals called N-nitroso compounds. Red meat is more of a problem because it generally has more of these chemicals in it when compared to other meats.These are known to damage the bowel, making it so more cells have to form and replace the damaged ones. The more often a cell replicates, the more “chances” there are of things going wrong and an “error” occurring in the cells DNA, which can lead to cancer.

It all sounds pretty complicated, but our cells regenerate quickly enough as it is. Just the cells in our stomach can be completely replaced every 5 days. When you speed up the process of billions of cells replicating at an already high rate, errors occur at a higher rate as well.

During the process of cooking meats with sodium nitrites,  these chemicals combine with amines found in meat naturally and form carcinogenic N-nitroso compounds. This process also occurs when barbecuing and cooking at high temperatures, this occurs when there is “charring of the meat”.
So despite what people may believe, the “quality” of the meat does not really play a role. You can get your meat from the local butcher or from Walmart, and will get the same result. It is the processing of the meat combined with chemicals already found in meat that can potentially lead to cancer.


There are some other options out there. Vermont Smoke & Cure Uncured Summer Sausage, 6 Ounce for example, is Nitrate Free. {affiliate link}

Jack Link’s Beef Jerky {affiliate link} Is also a Nitrate Free Product.

So we have options! We just need to use them!

Thanks for watching!