Extreme Chocolate Birthday Cake

Pepperidge Farm Cake Ingredients: Sugar, Water, Partially Hydrogenated Vegetable Shortening (Soybean And Cottonseed Oils), Bleached Wheat Flour, Whole Eggs, Nonfat Milk, Chocolate Liquor, Cocoa Processed With Alkali (Dutched), Cotnains 2 Percent Or Less Of: Corn Syrup, Fructose, High Fructose Corn Syrup, Dextrose, Modified Food Starch, Leavening [Baking Powder (Sodium Acid Pyrophosphate, Baking Soda, Cornstarch, Monocalcium Phosphate)], Vegetable Mono And Diglycerides, Maltodextrin, Polyglycerol Esters (Emulsifier), Salt, Natural Flavors, Gelatin, Cornstarch, Propylene Glycol Monoesters (Emulsifier), Sodium Caseinate, Cocoa Butter, Whole Milk Powder, Ethoxylated Mono And Diglycerides, Milkfat, Vanilla Extract, Lactylic Stearate (Emulsifier), Vanillin (An Artificial Flavor), Xanthan Gum And Soy Lecithin.

When you read an ingredients label, they are listed in the order of prevalence. Sugar = #1, Trans-fat = #3! No thank you!

My husband's birthday is on Christmas Day, so another dessert is usually the last thing he wants. He prefers a cheesecake instead anyway. But for those of you who need a "healthified" birthday cake, this one is awesome. The peanut flour makes a great flavor for the cake.

1 1/4 cup Swerve (or erythritol)
1 tsp stevia glycerite
1 3/4 cups peanut flour
3/4 cup unsweetened cocoa powder
1 1/2 tsp baking soda
1 1/2 tsp baking powder
1 tsp Celtic sea salt
2 eggs
1 cup unsweetened almond milk
1/2 cup coconut oil or butter
2 tsp vanilla extract
FROSTING:
3/4 cup butter or coconut oil
3 oz cream cheese or coconut cream
1 1/2 cups unsweetened cocoa powder
2 cups confectioners Swerve (or powdered erythritol)
1 tsp stevia glycerite
3/4 cup unsweetened almond milk
1 tsp vanilla extract

Preheat oven to 350 degrees F (175 degrees C). Grease two 9 inch cake pans. In a medium bowl, stir together the sweetener, peanut flour, cocoa, baking soda, baking powder and salt. Add the eggs, almond milk, oil and vanilla, mix for 3 minutes with an electric mixer. Pour evenly into the two prepared pans.

Bake for 30 to 35 minutes in the preheated oven, until a toothpick inserted comes out clean. Cool for 10 minutes before removing from pans to cool completely.

To make the frosting, use the second set of ingredients. Cream butter and cream cheese until light and fluffy. Stir in the cocoa and sweetener alternately with the milk and vanilla. Beat to a spreading consistency.

Split the layers of cooled cake horizontally, cover the top of each layer with frosting, then stack them onto a serving plate. Frost the outside of the cake. Serves 12.

NUTRITIONAL COMPARISON (per serving):
Using white flour, skim milk and sugar = 655 calories, 111 carbs, 5.8 fiber
Using peanut flour, almond milk and Just Like Sugar = 314 calories, 13.8 carbs, 7.1 fiber


More recipes and tips like this can be found in: The Art of Eating Healthy: Sweets. Thanks SO much for your support!

Lasagna Cupcakes

These are so easy to make. I keep a large batch in the freezer for an easy dinner for one at home!



1 lb grass fed beef
1/4 tsp Celtic sea salt
1/8 tsp black pepper
1 cup chopped onion
1/2 cup chopped mushrooms
1 14.5-oz can crushed tomatoes
1 1/2 tsp chopped garlic, divided
1/2 tsp Italian seasoning
1 1/2 cups ricotta cheese
1 egg
1/8 tsp ground nutmeg
24 small cabbage leaves
1 1/2 cups freshly shredded mozzarella cheese

Preheat oven to 375 degrees. Bring a large pot of water to a boil, place whole leafs of cabbage in the water. Boil for 5-7 minutes or until tender. Drain and set aside.

Bring a large skillet to medium-high heat on the stove. Add meat, onions, mushrooms, and season with 1/8 tsp salt and pepper. Cook and crumble until no longer pink, about 5 minutes.

Reduce heat to low. Add crushed tomatoes, 1 tsp. garlic, and Italian seasoning to the skillet. Stirring occasionally, simmer for 10 minutes. Set aside.

Meanwhile, in a bowl, ricotta cheese, egg, nutmeg, remaining 1/8 tsp salt, and remaining 1/2 tsp garlic. Mix well and set aside. Spray a 12-cup muffin pan with nonstick spray. Press a cabbage leaf into the bottom and up along the sides of each cup of the pan. Evenly distribute about half of the spinach-ricotta mixture among the cups, smoothing the surfaces with the back of a spoon.

Evenly distribute about half of the meat mixture among the cups, smoothing the surfaces with the back of a spoon. Top each meat layer with 1 TBS mozzarella cheese. Place another cabbage leaf into each cup, lightly pressing it down on the cheese layer and along the sides of the cup, letting the edges fall over the pan. Repeat layering by evenly distributing remaining ricotta mixture and meat mixture among the cups. Top each cup with 1 TBS mozzarella cheese.

Bake in the oven until cheese has melted, about 10 minutes. Allow to cool, carefully transfer to a plate, and enjoy!

MAKES 12 SERVINGS
PER SERVING (1 muffin): 145 calories, 3g carbs, 1.25g fiber

Baked "Potato" Soup

3 bacon strips, diced
1/2 small onion, chopped
1 clove garlic, minced
1 tsp Celtic sea salt
1 tsp dried basil
1/2 tsp pepper
3 cups chicken broth
3 cups cauliflower flowerettes
2 ounces cream cheese
1/2 tsp hot pepper sauce
Fresh Shredded Cheddar cheese
Minced fresh parsley

In a large saucepan, cook bacon until crisp. Drain, reserving 1 tablespoon drippings. Set bacon aside. Saute onion and garlic in the drippings until tender.

In another pot, bring chicken broth to a boil and place cauliflower in the pot. Boil for 6 minutes or until very tender. Stir in salt, basil and pepper; mix well. Turn down heat, and cream cheese and hot pepper sauce; heat through but do not boil. Remove from heat and place in a food processor to blend until smooth. Place in bowls, garnish with bacon, cheese and parsley. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Potato Soup = 323 calories, 7g fat, 7.8g protein, 21 carbs, 2.6g fiber
“Healthified” Mock Potato Soup = 120 calories, 7g fat, 8.1 g protein, 6.2 carbs, 2.77 fiber

NUTRITIONAL COMPARISON:
1 cup Potatoes = 116 calories, 28 carbs, 4 fiber
1 cup Cauliflower = 28 calories, 3 carbs, 1 fiber

Brownie Biscotti

If you read labels you might see ingredients like oligofructose and inulin starting to show up on food packages. These 2 words are called 'prebiotics' in the nutrition world. Prebiotics are non-digestible foods that make their way through our digestive system and help good bacteria grow and flourish. Prebiotics keep beneficial bacteria healthy. They are found in small amounts in many plants. Plants with large amounts of oligosaccharides include chicory root. About 90% makes it past digestion in the small intestine and reaches the colon where it performs a different function: that of a prebiotic.

Just Like Sugar contains 96 grams of inulin fiber per cup! The ingredients of Just Like Sugar = Chicory Root, Calcium and Vitamin C.

Prebiotics help increase probiotics, which are beneficial bacteria that help keep your digestive system healthy. The majority of my clients have malfunctioning digestive systems for a variety of reasons. Our typical 'Western' eating habits and stress can all negatively impact the ‘good bacteria’ in our gut. Probiotics are helpful micro-organisms that live in our intestinal tract. In a healthy body, good bacteria make up most of the intestines’ micro-flora and protect digestive health. If you have primarily good bacteria, your immune system will function optimally and it will help you extract essential nutrients in the foods you eat. In order to feed our cells, we need to absorb the nutrients from our food, otherwise our brain will keep telling us to eat until the cells are fed.

Here are the most common warning signs of a bacterial imbalance, if you suffer one or more of these problems it is quite likely that eating prebiotics and taking a probiotic supplement could help you get your ‘system’ back on the right track:
1. Allergies and food sensitivities
2. Difficulty losing weight, sugar/carbohydrate craving
3. Frequent fatigue, poor concentration
4. Frequent constipation or diarrhea
5. Faulty digestion, acid reflux and other gut disorders
6. Sleeping poorly, night sweats
7. Painful joint inflammation, stiffness
8. Bad breath, gum disease and dental problems
9. Frequent colds, flu or infections
10. Chronic yeast problems
11. Acne, eczema skin and foot fungus
12. Extreme menstrual or menopausal symptoms

There are many stresses and factors that can kill your 'friendly bacteria' every day. Here is a summary of some of the commonest good-bacteria-KILLERS:
1. Antibiotics
2. Birth control pills
3. Steroidal & hormonal drugs
4. Fluoride (added to toothpaste and sometimes to drinking water!)
5. Chlorine (added to water to kill bacteria...it kills friendly-bacteria too!)
6. Coffee/Tea
7. Carbonated drinks
8. Stress
9. Preservatives
10. Additives (colorings, flavorings and chemicals in processed foods)
11. Pesticides (choose ORGANIC fruit and veggies to avoid this!)
12. Fertilizers (choose ORGANIC fruit and veggies to avoid this!)

Our moods are directly correlated to the intestinal flora of our gut...the nervous system actually come from the gut to the brain; in the past scientists thought the nervous system ran the other way. This is why what we put in our stomach is so essential to our mental health. Having healthy intestinal flora; which you can achieve with probiotics and fermented foods, increase our moods and decrease our cravings. To read more on Probiotics and Cravings, check out my book Secrets to Controlling Your Weight Cravings and Mood.

So BRING on the JUST LIKE SUGAR! Click HERE to find.



1/3 cup butter, softened
1/3 cup Just Like Sugar (or Erythritol and 1/2 tsp stevia glycerite)
2 eggs
1 tsp vanilla extract
1 3/4 cups peanut flour
1/3 cup unsweetened cocoa powder
2 tsp baking powder
1/2 cup chopped ChocoPerfection Bar
1/4 cup chopped walnuts (optional)
1 egg yolk, beaten
1 TBS water


Preheat oven to 375 degrees F (190 degrees C). Grease baking sheets, or line with parchment paper. In a large bowl, cream together the butter and sweetener until smooth. Beat in the eggs one at a time, then stir in the vanilla. Combine the peanut flour, cocoa and baking powder; stir into the creamed mixture until well blended. Dough will be stiff, so mix in the last bit by hand. Mix in the chocolate chips and walnuts (if desired). Divide dough into two equal parts. Shape into 9x2x1 inch loaves. Place onto baking sheet 4 inches apart. Brush with mixture of water and yolk.

Bake for 20 to 25 minutes in the preheated oven, or until firm. Cool on baking sheet for 30 minutes. Using a serrated knife, slice the loaves diagonally into 1 inch slices. Return the slices to the baking sheet, placing them on their sides. Bake for 10 to 15 minutes on each side, or until dry. Cool completely and store in an airtight container. Serves 30


NUTRITIONAL COMPARISON:
Using white flour and sugar = 71 calories, 10.7 carbs, 0.5 fiber
Using Peanut flour and erythritol/stevia = 59 calories, 3.1 carbs, 1.4 fiber

Cabbage Noodle Lasagna

To find more easy and tasty recipe like this, you would really enjoy my book: The Art of Healthy Eating: Savory. This was truly a labor of love!  I've put together my best recipes to date in the next installment of my "The Art of Healthy Eating" color cookbook series.  Choosing a healthy lifestyle doesn't have to mean a lifetime of deprivation. This book is filled with mouth-watering foods and nutrition facts that demonstrate how eating healthy can be an expression of art. Included are recipes for your favorite comfort foods like pasta, lasagna, risotto, calzones, sushi, clam chowder in a bread bowl, baked brie, chicken pot pie, chili cheese “fries”, tomato basil sandwich wraps, pizza, tortillas, and many more. There are also lots of valuable tips and tricks to help one along the journey of learning how to eat as an art. Just CLICK HERE to get your copy!



Wow! This turned out great. I made a small batch to taste test, but as soon as dinner was over, I made a large pan and put it in the freezer for an easy dinner with friends.

If you didn't want to go through the task of making your own sauce, this recipe could easily be put together with a healthy no soybean oil and no-sugar-added jar of marinara sauce.

1 pound Italian sausage
¾ pound grass fed ground beef
½ Cup minced onion
2 cloves garlic, crushed
1 (28 oz.) can crushed tomatoes
3 (6.5 oz.) cans tomato sauce
2 tsp Swerve (optional)
1 ½ tsp dried basil leaves
½ tsp fennel seeds
1 tsp Italian seasoning
1 TBS Celtic sea salt
¼ tsp ground black pepper
4 TBS chopped fresh parsley
1 head of cabbage
16 oz. ricotta cheese
1 egg
½ tsp salt
¾ lb mozzarella cheese, sliced
¾ Cup Parmesan cheese

Boil water in a large pot. Clean cabbage and gently peel leaves. Place in water, boil for 5 minutes or until soft and tender...they won't soften when you cook the lasagna. Remove from water and drain.

Preheat oven to 425 degrees. In a Dutch oven, cook sausage, ground beef, onion, and garlic over medium heat until well browned. Stir in crushed tomatoes, tomato sauce. Season with stevia, basil, fennel seeds, Italian seasoning, 1 tablespoon salt, pepper, and 2 TBS parsley. Simmer, covered, for about 1 1/2 hours, stirring occasionally. In a mixing bowl, combine ricotta cheese with egg, remaining parsley, and 1/2 tsp salt. To assemble, spread 1 1/2 cups of meat sauce in the bottom of a 9x13 inch baking dish. Arrange cabbage noodles lengthwise over meat sauce. Spread with one half of the ricotta cheese mixture. Top with a third of mozzarella cheese slices. Spoon 1 1/2 cups meat sauce over mozzarella, and sprinkle with 1/4 cup Parmesan cheese. Repeat layers, and top with remaining mozzarella and Parmesan cheese. Cover with foil: to prevent sticking, either spray foil with cooking spray, or make sure the foil does not touch the cheese. Bake for 25 minutes. Remove foil, and bake an additional 25 minutes. Cool for 15 minutes before serving.

NUTRITIONAL COMPARISON (per cup):
Traditional Noodles = 246 calories, 43 carbs, 5 fiber
Cabbage "Pasta" = 22 calories, 5 cars, 2 fiber

Bacon Carolina "Rice"

This is a very flavorful side dish that goes great with shrimp!

1 (1/2-pound) piece slab bacon, cut crosswise into 1/4-inch-thick pieces
1 1/4 cups finely chopped onion
2/3 cup finely chopped celery
2 garlic cloves, minced
1/2 tsp dry mustard
1/4 tsp cayenne
1/4 tsp hot smoked paprika
1/2 cup chicken stock or broth
1/2 cup tomato sauce
3 cups "riced" cauliflower
2 TBS unsalted butter
1/2 tsp Iodized sea salt

Cook bacon in a 4-quart heavy pot over low heat until some of fat is rendered, about 5 minutes. Add onion, celery, and garlic and cook, stirring occasionally, until vegetables are softened but not browned, 7 to 8 minutes. Stir in spices.

Add stock and tomato sauce and bring to a boil. Stir in cauliflower rice and simmer, uncovered, stirring occasionally, until some of liquid is absorbed and cauliflower is cooked through, about 5-7 minutes. Stir in butter, salt, and pepper to taste, then remove from heat and let stand 5 minutes.

NUTRITIONAL COMPARISON (per cup):
White Rice = 242 calories, 53 carbs, 0 fiber
Brown Rice =218 calories, 46 carbs, 4 fiber
Cauliflower "Rice" = 28 calories, 3 carbs, 1 fiber

Almond Bark

I remember using almond bark, otherwise known as "white chocolate," for many holiday recipes with my mom. Here is a healthy version of traditional almond bark. It tastes SO good!

2 TBS Heavy cream
2 TBS vanilla almond milk
1/3 cup coconut oil (melted)
1/2 tsp vanilla extract
1 tsp stevia glycerite (or to taste)
1/3 cup vanilla Jay Robb whey
1/2 tsp guar gum/Xanthum gum (OPTIONAL: thickener)

Mix all ingredients until very smooth. Chill in freezer until set. Top with chopped nuts if desired! Makes 5 servings.

NUTRITIONAL COMPARISON:
Traditional Almond Bark = 210 calories, 20 carbs, 1 fiber
"Healthified" Almond Bark = 93 calories, trace carbs

Avocado "Angel" Eggs

I thought these would be fun for a Halloween party! They are scary looking, but sure are tasty!

10 hardboiled eggs, peeled and sliced length-wise
1 TBS Organic Spectrum Mayo
1 tsp Dijon mustard
1 tsp minced hot pepper
1 tsp minced onion
1 small avocado
baby cherry tomato halves (for garnish)

In a bowl mix together all ingredients. Spoon an equal amount into each of the egg halves. Top each with a baby tomato half. Enjoy.

NUTRITIONAL INFO (per serving: 2 halves)
100 calories, 7.7g fat, 6g protein, 2.4 carbs, 1.4g fiber

Chocolate Eclair Dessert

This is an easy adaptation to a popular family recipe that has scary Cool-Whip and Pudding for the filling...yuck chemicals.

Cool-Whip ingredients: water, hydrogenated vegetable oil, high fructose corn syrup, corn syrup, skim milk, light cream, and less than 2% sodium caseinate (a milk derivative), natural and artificial flavor, xanthan and guar gums, polysorbate 60, sorbitan monostearate, and beta carotene (as a coloring).

Try this instead:
3 eggs, separated
3 oz cream cheese or coconut cream
1/8 tsp cream of tartar
½ tsp stevia glycerite

Preheat oven to 300 degrees F. In a bowl, whip egg whites with cream of tartar until peaks are very stiff (about 5 minutes). In separate bowl, blend cream cheese and stevia. Slowly add the cream cheese mixture into the stiff egg whites. (Save yolks for a different recipe:) Place in lasagna pan. Bake for 30 minutes. Remove pans from oven and let cool on a cooling rack.

Cream Topping:
8 oz cream cheese or coconut cream
1/4 cup unsweetened vanilla almond milk
1 tsp stevia glycerite (or to taste)

Whip the almond milk cream cheese and stevia. This mixture will thicken up if you let sit for 4-8 hours. Spread over the puffed éclair.

Chocolate Glaze:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream or coconut milk
1/4 cup powdered* erythritol (or Confectioners Swerve)
1 tsp stevia glycerite

Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Drizzle onto éclair dessert and let rest on cooling rack until glaze has set. Serves 9.

Nutritional Comparison (per serving):
"Traditional" Recipe: 370 calories, 63 carbs, 1 fiber
"Healthified" Recipe: 153 calories, 3 carbs, 1.5 fiber

Easy Cheesy Scalloped "Potatoes"

Are you looking for a special present for you mother? Daughter? Best friend? Well, who wouldn’t love a cookbook with great tasting recipes that also help you lose weight?

Being on a diet can make anyone miserable AND create SEROTONIN AND DOPAMINE DEFICIENCIES! But this book changes everything. NUTRITIOUS and DELICIOUS has great ideas for enjoying your favorite foods from “pasta” to “Oreo Cookies” without the extra guilt. Find secret ways lower calories and carbohydrates and still indulge in decadent foods like “macaroni and cheese”. And inventive

ideas like these Scalloped "Potatoes!"

All the proceeds go towards bringing Micah and Kai home…hopefully sooner rather than later! We are still waiting for our court date!

Click HERE to order. Thank you all for your love and support!

SCALLOP "POTATOES"
1 (8 ounce) package cream cheese, softened
1/2 cup Sour Cream
1 cup organic
veggie/chicken broth
3 pounds (6 cups) Cauliflower stems, thinly sliced
1 (6 ounce) package sliced ham, chopped (optional)
1 (8 ounce) package shredded Cheddar cheese, divided

Heat oven to 350 degrees F. In a medium pot, boil water (or chicken broth) and add the sliced cauliflower. Boil for 5 minutes or until tender.

In another saucepan, mix cream cheese, sour cream, cheese and broth until well blended. Add 1-3/4 cups of the cheese; stir gently to mix all ingredients.

Spoon cauliflower, ham and top with melted cheese mixture into 13x9-inch baking dish sprayed with cooking spray. Sprinkle with remaining cheese. Bake 20 minutes or until casserole is heated through and cauliflower is tender. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving):
Using Potatoes = 220 calories, 16g fat, 10g protein, 10g carbs, 1g fiber
"Healthified" Cauliflower = 195 calories, 16g fat, 10g protein, 4.3 carbs, 1.4g fiber

Chocolate Lava Cakes

Mmmmmm, chocolate! You'd never notice that the recipe uses Peanut flour instead of white flour. The peanut flour creates a soft, dense, fudgy outside with an explosion of chocolaty goodness on the inside.

6 ounces dark chocolate ChocoPerfection Bar
2 eggs
1/4 cup vanilla almond milk
1 stick butter
2 egg yolks
1/3 cup Swerve (or Just Like Sugar )
1 tsp stevia glycerite
1/2 tsp vanilla extract
1/4 cup peanut flour

To make centers, melt 2 ounces of chocolate and vanilla almond milk in double boiler. Whisk gently to blend. Refrigerate about 2 hours or until firm. Form into 6 balls; refrigerate until needed.

To make cake, heat oven to 400°F. Spray six 4-ounce ramekins or custard cups with cooking spray. Melt 4 ounces of chocolate and butter in double boiler; whisk gently to blend. With an electric mixer, whisk eggs, yolks, sweetener, and vanilla on high speed about 5 minutes or until thick and light. Fold melted chocolate mixture and peanut flour into egg mixture just until combined. Spoon cake batter into ramekins. Place a chocolate ball in the middle of each ramekin.

Bake about 15 minutes or until cake is firm to the touch. Let it sit out of the oven for about 5 minutes. Run a small, sharp knife around inside of each ramekin, place a plate on top, invert and remove ramekin. Garnish with a dollop of whipped cream. Serves 6.

Nutritional Comparison:
"Ghiradelli Lava Cake" using sugar and cream: 424 calories, 31.8 carbs, 0.2 fiber, 4.9 protein
"Healthified" Lava Cakes: 290 calories, 9.3 carbs, 7.6 fiber, 1.7 effective carbs, 6.9 protein

Serve with "Healthified" Ice Cream!

French Toast Bagel

I used to go to Panera Bread and get the "French Toast" Bagel with Honey Walnut Cream cheese...Yikes, check out these stats:
1 bagel = 350 calories, 67 carbs, 2 fiber...NO LIE, this is on their website. And that is just for the bagel, no cream cheese.



Try these instead:
3 TBS ground golden flaxseed
2 TBS coconut flour
1/2 t baking powder
4 egg, separated
2 TBS cinnamon
4 TBS Just Like Brown Sugar (or 1/2 tsp liquid stevia)

Preheat the oven to 325 degrees F. In a medium-small bowl mix the dry ingredients - the golden flax meal, coconut flour, baking powder, cinnamon and sweetener.

Whip the egg whites until fluffy. Slowly add the yolks, and then the dry mixture. Allow the dough to sit for 5 minutes to firm up. Spoon the dough into a greased "donut" mold or shape into bagels on a cookie sheet. Bake for 30 minutes until the flax turns a darker golden shade. Allow to cool in the oven. Makes 6 bagels.

NUTRITIONAL Comparison:
Flax bagel = 88 calories, 4 carbs, 2.7 fiber (1.3 effective carbs)
Small "LENDER's Bagel = 140 calories, 29 carbs, 1 fiber

CLICK HERE TO FIND THE DONUT PAN I USED.

Pumpkin Pancakes and Baby Acid Reflux

Sadly, parents often think that rice cereal is the first food to introduce to a baby. Dr. David Ludwig of Children's Hospital Boston, a specialist in pediatric nutrition, says some studies suggest rice and other highly processed grain cereals actually could be among the worst foods for infants. Babies don't even produce the enzyme amylase, which is the essential enzyme for breaking down starch. The baby's small intestine basically only produces one enzyme for starch, lactase; which is for the digestion of lactose. Feeding grains too early will cause food allergies later on in life because the protein in the grains sit in the stomach too long. This will cause the baby to have acid reflux.

"The number one ingredient in what we call rice 'cereal' is processed white rice flour. That's all the rice there is. There are also some vitamins and minerals sprinkled in that babies could easily get in other ways. These don't make this gateway junk food healthy ...  Metabolically, it's not that different from giving babies a spoonful of sugar." Stanford-based pediatrician Dr. Alan Greene.

SO, parents desperately go to the doctor for help; most likely putting the baby on acid blockers. This is the WORST thing to do because the stomach is a very acid environment with a pH at 2 or less. Stomach acid is essential for to absorb vitamin B-12 and minerals that allow you to release hormones from the pancreas, without which can lead to development of diabetes.

Stomach acid also helps breakdown protein. When you don't have stomach acid to breakdown food, undigested proteins sit like a rock in the intestines. This slowly eats holes in your intestines and this inflammation begins a detrimental snowball effect. When you start to have holes in your intestines, food starts to leak into your bloodstream (leading to leaky gut syndrome). This is awful because the immune system goes into overdrive to kill the unknown substances in the blood...NOW we have food allergies! So if you are feeding the baby grains and cow's milk, they will most likely develop a wheat and dairy allergy...oh boy!

If you have a child or YOU are suffering from acid reflux, click HERE for natural supplements to heal your gut. Please contact me for a consult for additional help!

There has recently been a 16X increase in the use of acid reflux medicine in infants. Even though a study showed that there was no difference in infants from a placebo! When families eliminate common allergen such as dairy, soy and wheat from the baby's and breastfeeding mother's diet, by day 3 or 4 the infants no longer suffer from acid reflux. This means a total elimination! Not just the 80/20 rule. It takes a lot of commitment by the family, but it is well worth the effort.

Milk based formulas often cause allergies while soy based formulas contain growth inhibitors, mineral blocking phytic acid, and plant forms of estrogens that has adverse effects on hormonal development. Soy formula is also devoid of cholesterol which is essential for the brain (our brains are 60% cholesterol!) and nervous system.

To read more, click HERE.

If you are interested, I have an online class called "HEALTHY FAMILY." To watch this helpful class, please email me at craigmaria@gmail.com






Craig absolutely loved these and he isn't one for pancakes. They are a thinner pancake, but the flavor is outstanding.


"HEALTHIFIED" PUMPKIN PANCAKES
1/4 cup cottage or ricotta cheese
2 eggs
1/4 cup pumpkin
1/4 tsp cinnamon
1 tsp vanilla
1/2 tsp baking powder
1/4 cup Jay Robb vanilla whey or egg white protein

Preheat skillet. Beat eggs with electric mixer on high for 1 minute to make them light and fluffy. In a food processor, blend the cottage cheese until very smooth, then add to the eggs. Add all the other ingredients. Pour batter onto skillet, fry until golden brown. Serve with Nature's Hollow syrup or my favorite... "Healthified" Pecan butter (recipe can be found in my cookbook: The Art of Eating Healthy: Kids). Makes 4 servings. Whole Recipe = 321 calories, 11.9 carbs, 6.6 fiber

NUTRITIONAL COMPARISON (per serving):
Traditional Pancakes = 149 calories, 28 carbs, 1 fiber, 4g protein
“Healthified” Pancakes = 80 calories, 2.9 carbs, 1.6 fiber, 9g protein

NUTRITIONAL COMPARISON (per 1/4 cup syrup)
Regular Pancake Syrup: 240 calories, 40 carbs, 40 sugar
Nature’s Hollow Syrup: 76 calories, 28 carbs, 26 sugar alcohol, 2 effective carbs

Chicken Wild "Rice" Soup

I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese for the thickness and the flavor, you save a lot of calories this way. Comfort food without the guilt!

"HEALTHIFIED" WILD "RICE" SOUP
1/2 cup butter
1/2 finely chopped onion
1/2 cup chopped celery
1/2 pound fresh sliced mushrooms
6 cups chicken broth
1 cup chopped asparagus
1 cup cauliflower "rice"
1 pound boneless skinless chicken breasts, cooked and cubed
1/2 tsp Celtic sea salt
1/2 teaspoon curry powder
1/2 teaspoon mustard powder
1/2 teaspoon dried parsley
1/2 teaspoon ground black pepper
1 cup chopped almonds
1 cup cream cheese or coconut cream


In a food processor (or cheese grater), chop cauliflower into small rice-like pieces (see photo). Set aside.

In a large saucepan, melt butter over medium heat. Stir in the onion, celery and saute for 5 minutes or until soft. Add the mushrooms and saute for 2 more minutes. Slowly add in the chicken broth, stirring constantly. Bring to a boil, reduce heat to low and let simmer.

Next, add the asparagus, cauliflower rice, chicken, salt, curry powder, mustard powder, parsley, ground black pepper, almonds and cream cheese. Allow to heat through, and wisk to incorporate the cream cheese. Let simmer for 1 to 2 hours.

Nutritional Comparison (serves 8)
1 serving Traditional Soup: 529 calories, 28.7 carbs, 3.6 fiber
1 serving of "Healthified" Soup = 365 calories, 6.5 carbs, 3.7 fiber

CLICK HERE TO FIND THE FOOD PROCESSOR I USE TO MAKE 'CAULIFLOWER RICE'

Pumpkin Pie

Did you know that in 90% of cases, hypothyroidism is an autoimmune disease? Did you know that autoimmune thyroid disease and is linked to a gluten intolerance? Hashimoto’s and Graves’ are most likely caused by a gluten intolerance.

What happens is that the cell structure of gliadin (the protein in gluten) resembles the thyroid gland. If you don't have a healthy intestinal lining, you can create holes; enter Leaky Gut. When this happens food leaks into the bloodstream and since your blood doesn't know what the substances are, it puts your immune system into overdrive to kill the foreign substance (this is why I have my clients get a thyroid 'antibody' test; it helps determine if there is a food allergy). So if you are eating skim milk and cereal for breakfast, you will most likely have a dairy and wheat allergy.

These antibodies produced to attach the gliadin in the blood, also causes the body to attack the thyroid. If you continue to eat gluten, your immune system will attack your thyroid. Some clients mistakenly think they can eat small amounts of bread or gluten on the weekend or at a party, BUT nope. The immune response to gluten can last up to 6 months every time you consume it. In order to stop the destruction of the thyroid, you have to be 100% gluten-free. Gluten, even "whole grains," contain phytates that damage our intestinal lining and inhibit nutrient absorption.

Many people make the mistake of running to their doctor for an allergy blood-test to find out if a food allergy is the root of their problems. The main issue with this is that blood tests are about 90 percent INACCURATE! Crazy but true. If I notice a food sensitivity with a client, our success comes by an elimination diet along with nutrition therapy of enhancing vitamins, minerals and amino acids. It is also helpful to consult a doctor, but don’t wait for a blood test to tell you what will make you feel your best; start now instead. If anything, I recommend a stool test.

1 in 3 Americans are gluten intolerant. In some clients with autoimmune disease, their immune system is so worn out they can no longer produce many antibodies. This is why everyone should kick the gluten regardless of antibody test results.

To find charts on what foods balance all your hormones (thyroid, leptin, ghrelin, estrogen, testosterone and more) check out my book: Secrets to a Healthy Metabolism.

The holidays are fast approaching. I want to provide lots of healthy options so we all can avoid the typical 15 pound weight gain that occurs with most Americans from Halloween through New Years.

I really liked the flavor of this pie. The coconut milk gives it an awesome flavor. What is in the evaporated milk anyway...yikes!


"HEALTHIFIED" PUMPKIN PIE
CRUST:
3/4 cup blanched almond flour
1/4 cup coconut flour
1/2 cup coconut oil or butter
1/2 cup Just Like Sugar (or Swerve)
1 tsp stevia glycerite
1/4 tsp Celtic sea salt
1 egg

FILLING:
1 (15 ounce) can pumpkin
1 cup Coconut Milk (OR 1 cup cream cheese)
1 tsp pure vanilla or maple extract
1/2 tsp ground cinnamon
1/2 tsp Celtic sea salt
1/4 tsp ginger
1/4 tsp nutmeg
3/4 cup Swerve (or  Just Like Brown Sugar)
2 tsp gelatin
1/4 cup hot water

CRUST: Preheat oven to 325 degrees F. Grease a 9 inch pie pan. In a medium bowl, mix ingredients. NOTE: Just Like Sugar is 96g fiber/cup; do not add to "melted" butter. This will cause it to gel up and get hard. This will be a thick pie dough, press onto bottom of pie pan. Place in oven to pre-bake the crust. Bake for 15 minutes or until lightly golden brown. Remove from oven and set aside to cool.

FILLING: In large mixing bowl, dissolve gelatin in 1/4 cup boiling water. Combine pumpkin, coconut milk, cinnamon, maple flavoring, ginger, nutmeg, Swerve and salt; mix into the gelatin. Pour into pie shell. Cover the edges of the pie with aluminum foil (otherwise it will burn). Bake at 350 degrees F for 70 minutes or until set in the middle.

Top with whipped cream or coconut cream and enjoy! Store covered in refrigerator.

NUTRITIONAL COMPARISON (per slice, serves 8):
Using traditional Evaporated Milk: 398 calories, 18g fat, 2g protein, 39.5 carbs, 3 fiber (36.5 effective carbs)
"Healthified" Pie with Coconut Milk = 291 calories, 26.9g fat, 4.7g protein, 10g carbs, 4.6g fiber (5.4 effective carbs)
"Healthified" with Cream Cheese = 322 calories, 29g fat, 6.2g protein, 9.4g carbs, 3.9g fiber (5.5 effective carbs)

Pizz-A-Roni

A lot of you have commented that you love the Beef-A-Roni, so here is a marriage of two loves the Beef-A-Roni and PIZZA! You would never guess that the "noodle" replacement is a vegetable. The eggplant sucks up all the flavors from the sauce and spices.



4 links of Bolinski's Chicken Sausage
1 lb Italian sausage, cooked
1/4 cup onion, diced
1/2 cup colored bell peppers, diced
1 cup mushrooms, sliced
Salt & pepper
1 can No-Sugar Marinara sauce
3 cups eggplant, cut into cubes
1 clove of garlic, minced (optional)
1 TBS parsley

Preheat oven to 350 degrees F. Peel and cube the eggplant into 1/2 inch squares. Place in a skillet with marinara, onion, pepper, mushrooms and garlic. Simmer for 10 minutes or until the eggplant is soft.

In a casserole dish, add the eggplant mixture, sliced sausage and Italian sausage. Add salt, pepper and spices to your liking. Top with cheese (if desired) and bake for 20 minutes. Enjoy!

NUTRITIONAL COMPARISON (per serving)
Traditional Pizza-Roni = 414 calories, 20g fat, 24g protein, 39 carbs, 0.7g fiber
"Healthified" Pizza-Roni = 293 calories, 19g fat, 20g protein, 5.9 carbs, 1.7g fiber

Greek Avocado Dip

I just held another Food Mood Weight Loss presentation and I can't believe we had such a packed house again! You all are so wonderful! One question I had was, how do you get potassium if I don't recommend bananas or potatoes?

Well, dried herbs have WAY more potassium without any of the sugar/starch. And in second place is the avocado!

My top choices for potassium are:
#1: Dried Herbs: Dried Chervil, Parsley, Basil, Dill, Tarragon, Ground Turmeric, Saffron, and Oregano!

 #2: Avocados

 #3: Paprika and Red Chili Powder

 #4: Cocoa Powder and Chocolate Dark chocolate (ChocoPerfection dark chocolate!)

 #5: Nuts: Almonds, Hazelnuts, Pine nuts, Coconuts and Walnuts.

 #6: Seeds (Pumpkin, Squash, Sunflower, and Flax)

 #7: Fish (Pompano, Salmon, Halibut, Tuna)

So try this recipe for a ton of potassium! More tips like this and potassium filled recipes can be found in my cookbooks! Thank you all for your love and support!

I brought this dip to a large company meeting and it was a total hit. They loved it served with my healthy "CHEEZ ITS." I hope you all enjoy it...low carbs, low calories, and pure and real food!


1 (8 ounce) container cottage cheese
2 avocados - peeled, pitted, and mashed
1 clove garlic, minced
2 TBS lime juice
1 roma (plum) tomato, seeded and diced
1/4 cup crumbled feta cheese
Celtic Sea Salt and Pepper to taste

Mash together the avocado, garlic, and lime juice in a bowl until nearly smooth. Place in a food processor and add cottage cheese and blend until very smooth. Fold in the diced tomato and feta cheese. Add salt and pepper to taste. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Greek Dip = 270 calories, 15g fat, 10g protein, 24 carbs, 1.7g fiber
"Healthified" Dip = 150 calories, 11g fat, 7g protein, 7.7 carbs, 4.7g fiber

Chocolate Flaxseed Muffins

Tip: Add 1 tsp of baking soda if you like fluffier muffins! (Thanks Sherrilee!)

Here is a yummy muffin filled with protein and fiber! If you spread a little peanut butter on the finished product, it tastes like a "peanut butter cup!"

"Healthified" Chocolate Flaxseed Muffins

1 cup flax seed meal
1/2 cup chocolate egg white or whey protein
4 tbsp coconut oil or butter
1/4 cup Erythritol and 1 tsp stevia glycerite (or 1/4 cup Swerve)
2 large eggs, lightly beaten
2 tsp baking powder
2 tsp vanilla extract
1/2 tsp salt
2 oz chopped almonds (optional)
1 c unsweetened chocolate almond milk or coconut milk

Pre-heat oven 350 F. Mix all of the ingredients in a bowl, let stand for 3 minutes. Spray a 12 muffin pan with non-stick spray. Spoon batter evenly into muffin tins. Bake 25-30 minutes. (To make these more chocolatey I added 1 T. of cocoa powder and 1/4 t. of stevia.) Makes 12 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Chocolate Muffin = 401 calories, 21g fat, 5g protein, 61 carbs, 3g fiber
"Healthified" Muffin = 236 calories, 12g fat, 10g protein, 6 carbs, 4 fiber

Reece's Peanut Butter Donuts

In my family we treat corn, carrots, potatoes, and white rice as if they were sweets (i.e. sugar = excess weight gain). They are all simple carbohydrates as are the products made from them (chips, cereal, rice cakes and pretzels...). So we never use alternative flours made from corn, rice or potatoes. Remember 4 grams of carbohydrates equal 1 teaspoon of sugar in our body! My new favorite is peanut flour; it is low in carbohydrates, high in protein and healthy fats. It also gives my baking a great flavor.



2 cups peanut flour
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
3 1/2 tsp aluminum free baking powder
1 tsp Celtic sea salt
1/8 tsp baking soda
1 1/4 cups unsweetened almond milk
1 tsp vanilla
3 large eggs

Preheat oven to 350 degrees. Line donut or cupcake pans with paper liners or you may also grease donut or cupcake pans. Combine all ingredients in a large mixing bowl. Mix at low speed for 30 seconds while scraping bowl. Mix at high speed for 3 minutes, scraping bowl every minute. Spoon batter into greased donut pan until they are 2/3 full. Bake for 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes in pans then move to wire rack to cool completely. Frost your peanut butter donuts with chocolate icing.

Makes 12 Donuts (per donut): 110 calories, 7.6 carbs, 3g fiber, 14g protein!

CHOCOLATE ICING:
6 TBS unsweetened cocoa powder
1/4 cup butter
1/4 cup Just Like Sugar (or erythritol and 1 tsp stevia glycerite)
1/4 cup vanilla almond milk
1/2 tsp vanilla extract

To make the frosting, make erythritol into a powder in a food processor. Melt together the 6 tablespoons of cocoa and butter; set aside to cool. In a medium bowl, blend together the sweetener, almond milk and 1/2 teaspoon vanilla. Stir in the cocoa mixture. Spread over cooled donuts and enjoy!

OR EASY FROSTING:
1 ChocoPerfection Bar
2 TBS unsweetened almond milk

Melt the chocolate, mix with almond milk. Then spread over donuts. Makes 8 donuts.

NUTRITIONAL COMPARISON (per serving)
Traditional Cake Donut = 360 calories, 20g fat, 4g protein, 40 carbs, 1g fiber
"Healthified" Donut = 144 calories, 8.7g fat, 12g protein, 7.9 carbs, 3.9g fiber

CLICK HERE TO FIND THE DONUT PAN I USED.

Pumpkin Latte

I remember my first taste of a Pumpkin Latte; I was in the cutest coffee shop in Vermont visiting my really fun aunt, Julie:) I also worked at a coffee shop when I was in high school, which is where my passion for baked goods came along. We always got to bring home the leftover cinnamon rolls, muffins, scones, cookies...that were left from the day! Yikes!



1.5 cups unsweetened almond milk
1 tsp pumpkin pie spice (or a dash of each: cinnamon, nutmeg, ginger and cloves)
4 TBS pumpkin
1 shot of espresso (or 1/4 cup strong coffee)
1 tsp pure vanilla
Sweetener to taste

Place ingredients in a large bowl (or I used a MAGIC BULLET blender, click HERE to find) and mix until smooth. Enjoy!

Starbucks (16 ounce) = 288 calories, 54 carbs, 0 fiber, 50g sugar!
"Healthified" Latte = 76 calories, 6 carbs, 2g fiber, 0 sugar:)

Easy Almond Joys and HALLOWEEN IMMUNE HEALTH

Have you ever noticed our kids get sick a lot from Halloween until Valentine’s Day? HMMMM, there are a lot of Holidays in between that time that focus on candy. Sugar depresses the immune system. Vitamin C is needed by white blood cells so that they could phagocytize viruses and bacteria. White blood cells require a 50 times higher concentration inside the cell as outside so they have to accumulate vitamin C.

There is something called a "phagocytic index" which tells you how rapidly a particular lymphocyte can gobble up a virus, bacteria, or cancer cell. In 1970, Linus Pauling, discovered that white blood cells need a high dose of vitamin C and that is when he came up with his theory that you need high doses of vitamin C to combat the common cold.

We know that glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another when entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn't take much: a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl.

Simple sugars aggravate asthma, cause mood swings, magnify personality changes, muster mental illness, fuel nervous disorders, increase diabetes and heart disease, grow gallstones, accelerate hypertension, and magnify arthritis. Since sugar lacks minerals and vitamins, they draw upon the body's micro-nutrient stores in order to be metabolized into the system.

So what are you sending your kids off to school with? A bowl of cereal and skim milk? A Poptart? To keep your kids healthy and focused at school, try organic eggs with lots of omega 3’s and healthy protein, or a Jay Rob whey protein shake. A protein filled breakfast is proven to increase focus and success in children as well as adults.



So, let's keep everyone in the family healthy with these treats instead!

2 TBS coconut oil (melted)
2 TBS unsweetened cocoa powder
1 TBS almond butter
1 TBS coconut flour
Stevia glycerite (optional to taste...I didn't use any)

Mix cocoa into the coconut oil. Then add in the almond butter, mix until smooth. Then add the coconut flour (and sweetener if desired). Pour into mini ice cube trays. Freeze for at least 5-6 minutes and either store in the fridge or freezer. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Almond Joys = 235 calories, 29.2 carbs, 2.5g fiber
"Healthified" Almond Joys = 88.5 calories, 3.6 carbs, 1.7 fiber
(Above Diagram is from Here)

"French Toast"

Craig couldn't guess what it was made out of and he really liked it! No lie!

1 eggplant
Celtic sea salt
2 eggs
1 tsp vanilla
SWERVE or Stevia glycerite to taste
butter/coconut oil
cinnamon (optional)

Peel eggplant and cut into slices. Sprinkle a small amount of salt on the eggplant. Turn eggplant pieces over and sprinkle a small amount on the other side. Let eggplant rest for two minutes. Mix eggs, vanilla, cinnamon, and stevia in a bowl. Melt butter in frying pan on medium heat.

Put your eggplant in egg mixture and poke holes into it with a knife or fork. This allows the mixture to permeate the eggplant. Cook “french toast” until golden brown. Then flip and do the same on the other side. Top with cinnamon, nutmeg, cream cheese, nut butter or low sugar fruit. Enjoy! Makes 2 servings.

NUTRITIONAL COMPARISON (per serving):
Using White Bread = 229 calories, 6.1g fat, 10g protein, 31g carbs, 1.4g fiber (29.6g effective carbs)
Using EGGPLANT = 125 calories, 5g fat, 7.8g protein, 13.7g carbs, 7.8g fiber (5.9g effective carbs)

Meatloaf Cordon Bleu

Instead of using bread crumbs or cracker crumbs, I use equal amounts of finely chopped mushrooms and Parmesan cheese...oh, so much more flavor and a lot more nutrients! Mushrooms and Parmesan have an "umami" property. Taking its name from Japanese, umami is a 'savory' taste that comes from glutamate, a type of amino acid, and ribonucleotides, including inosinate and guanylate, which are found naturally in foods such as meat, fish, vegetables and some dairy products. As the taste of umami itself is subtle and blends well with other tastes to expand and round out flavors, most people don’t recognize umami when they encounter it, but it plays an important role making food taste delicious. So here is a super flavorful way to make meatloaf.

2 lbs grass fed ground beef
1/2 cup chopped mushrooms
1/2 cup Parmesan cheese, shredded
1 small onion, chopped
2 eggs, beaten
1/8 tsp garlic powder
1 tsp Celtic sea salt
1 tsp pepper
4 oz thinly sliced cooked ham
4 oz provolone cheese, sliced

Preheat the oven to 350 degrees F (175 degrees C). In a medium bowl, mix together the ground beef, Parmesan, mushrooms, eggs, and onion. Season with garlic powder, salt and pepper. Pat the meat mixture out onto a piece of waxed paper, and flatten to 1/2 inch thick. Lay slices of ham onto the flattened meat, and top with slices of cheese. Pick up the edge of the waxed paper to roll the flattened meat up into a log. Remove waxed paper, seal the ends and seam, and place the loaf into a 9x5 inch loaf pan. Bake for 1 hour and 15 minutes in the preheated oven, or until the loaf is no longer pink inside. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Meatloaf = 357 calories, 18g fat, 32.4g protein, 12 carbs, 1g fiber
"Healthified" Meatloaf = 321 calories, 18g fat, 33g protein, 2.3 carbs, trace fiber

Pumpkin Donuts with Pumpkin Glaze

If you read labels you might see ingredients like oligofructose and inulin starting to show up on food packages. These 2 words are called 'prebiotics' in the nutrition world. Prebiotics are non-digestible foods that make their way through our digestive system and help good bacteria grow and flourish. Prebiotics keep beneficial bacteria healthy. They are found in small amounts in many plants. Plants with large amounts of oligosaccharides include chicory root. About 90% makes it past digestion in the small intestine and reaches the colon where it performs a different function: that of a prebiotic.

Just Like Sugar contains 96 grams of inulin fiber per cup! The ingredients of Just Like Sugar = Chicory Root, Calcium and Vitamin C.

Prebiotics help increase probiotics, which are beneficial bacteria that help keep your digestive system healthy. The majority of my clients have malfunctioning digestive systems for a variety of reasons. Our typical 'Western' eating habits and stress can all negatively impact the ‘good bacteria’ in our gut. Probiotics are helpful micro-organisms that live in our intestinal tract. In a healthy body, good bacteria make up most of the intestines’ micro-flora and protect digestive health. If you have primarily good bacteria, your immune system will function optimally and it will help you extract essential nutrients in the foods you eat. In order to feed our cells, we need to absorb the nutrients from our food, otherwise our brain will keep telling us to eat until the cells are fed.

Here are the most common warning signs of a bacterial imbalance, if you suffer one or more of these problems it is quite likely that eating prebiotics and taking a probiotic supplement could help you get your ‘system’ back on the right track:
1. Allergies and food sensitivities
2. Difficulty losing weight, sugar/carbohydrate craving
3. Frequent fatigue, poor concentration
4. Frequent constipation or diarrhea
5. Faulty digestion, acid reflux and other gut disorders
6. Sleeping poorly, night sweats
7. Painful joint inflammation, stiffness
8. Bad breath, gum disease and dental problems
9. Frequent colds, flu or infections
10. Chronic yeast problems
11. Acne, eczema skin and foot fungus
12. Extreme menstrual or menopausal symptoms

There are many stresses and factors that can kill your 'friendly bacteria' every day. Here is a summary of some of the commonest good-bacteria-KILLERS:
1. Antibiotics
2. Birth control pills
3. Steroidal & hormonal drugs
4. Fluoride (added to toothpaste and sometimes to drinking water!)
5. Chlorine (added to water to kill bacteria...it kills friendly-bacteria too!)
6. Coffee/Tea
7. Carbonated drinks
8. Stress
9. Preservatives
10. Additives (colorings, flavorings and chemicals in processed foods)
11. Pesticides (choose ORGANIC fruit and veggies to avoid this!)
12. Fertilizers (choose ORGANIC fruit and veggies to avoid this!)

Our moods are directly correlated to the intestinal flora of our gut...the nervous system actually come from the gut to the brain; in the past scientists thought the nervous system ran the other way. This is why what we put in our stomach is so essential to our mental health. Having healthy intestinal flora; which you can achieve with probiotics and fermented foods, increase our moods and decrease our cravings. To read more on Probiotics and Cravings, check out my book Secrets to Controlling Your Weight Cravings and Mood.
So BRING on the JUST LIKE SUGAR! Click HERE to find the brown sugar version.

Great deals on Nut and Seed Flours

Great news!  If you use this link for your Nuts.com flour orders I can a little percentage that enables me to buy flours to experiment and make more great recipes!  So stock up on one of these great "Maria Approved" flours:

Almond Flour (I buy the 25 pound bag and keep extra in the freezer, only $4.29 a pound!)

Coconut Flour

Peanut Flour

Hazelnut flour

OR Pumpkin seed flour

Just Click HERE.  Thanks so much for your support! :)

Here is another donut recipe for those lazy Saturday mornings. Instead of grabbing a donut from the deli, try these.

1 ½ cups blanched almond flour

¼ tsp Celtic sea salt

½ tsp baking soda

1 tsp ground cinnamon

½ tsp ground nutmeg

¼ tsp ground ginger

1/8 tsp ground cloves

2 TBS Butter or Coconut Oil

½ cup Just Like Brown Sugar (or erythritol)

½ tsp stevia glycerite

3 large eggs

1 cup fresh OR canned pumpkin

In a mixing bowl combine almond flour, baking soda, salt, and spices. Mix butter, sweetener, eggs and pumpkin until smooth. Stir wet ingredients into dry. Grease donut pan. Spoon batter into the pan. Bake at 325° for 30-40 minutes. Cool and serve with pumpkin glaze! Serves 6.

Click HERE to find cute donut pans! And click HERE for Mini Donut pans:)

NUTRITIONAL COMPARISON:

Krispy Kreme Pumpkin Spice Donut = 340 calories, 42 carbs, 1 fiber

"Healthified" Pumpkin Spice Donut = 198 calories, 7.7 carbs, 2.8 fiber

Pumpkin Glaze:

8 oz cream cheese or coconut cream

1/2 cup pureed pumpkin

1/2 cup vanilla almond milk

1 tsp vanilla

1 tsp cinnamon

1 tsp pumpkin pie spice

3 TBS Just Like Brown Sugar or a few drops of stevia glycerite to taste

Combine all the ingredients in a medium bowl and beat until smooth. Let sit for 4 hours or overnight...it will thicken up.

Peanut Butter "Rice" Crispy Treats

Harvard scientists studied Trans-Fat vs. Saturated Fat to determine the true cause of heart disease, they weren't even thinking about a weight gain being an issue.

•Group A and B consumed same calories and fat
–Group A = Trans-fat
–Group B = Saturated-fat

Surprised to find…Group A gained 3 times as much weight!!! A calorie isn’t just a calorie! They also found that saturated fat doesn't cause heart disease, trans-fats do!


Rice Krispies Treats Ingredients: Toasted Rice Cereal (Rice, Sugar, Salt, High Fructose Corn Syrup, Malt Flavoring, Niacinamide, Reduced Iron, Riboflavin [Vitamin B2]Folic Acid)Marshmallow (Corn Syrup, Sugar, Gelatin, Artificial Flavor)Fructose, Margarine (Partially Hydrogenated Soybean Oil, Water, Natural and Artificial Butter Flavor, Diacetyl Tartaric Acid Esters of Mono- and Diglycerides, Acetylated Monoglycerides, Vitamin A Palmitate, BHT to Preserve Quality, Vitamin D)Corn Syrup Solids, Dextrose, Glycerin, Salt, Niacinamide, Pyridoxine Hydrochloride (Vitamin B6)Riboflavin (Vitamin B2)Thiamin Hydrochloride (Vitamin B1)

Here is a low sugar, trans-fat free, high protein snack for your kids that won't make them hyper like a traditional rice crispy treat! It is scary what marshmallows are made out of!



1/2 cup Just Like Sugar (or erythritol)
1/2 tsp stevia glycerite
1 cup butter
1 cup natural Peanut Butter or almond butter
1 tsp vanilla
3 cups whey crisps

Combine the first 3 ingredients in a saucepan and bring to a rolling boil for 1 1/2 minutes. I then add the other three ingredients and mix until smooth. Place in a greased 9x9 pan, cool and enjoy! Optional: melt a Chocoperfection Bar with 2 TBS almond milk and swirl over the top. Makes 6 servings.

NUTRITIONAL COMPARISON:
Traditional Rice Krispies = 457 calories, 70 carbs, 2.2 fiber
"Healthified" Rice Crispy Treats = 271 calories, 6 carbs, 2g fiber