Iced Mocha and "Carb Loading"

I am SO honored to be featured on Dr William Davis' blog: WHEAT BELLY Click HERE to learn more from a brilliant Cardiac Specialist! 

Are you dealing with skin issues? Here is another happy reader: 

"Finished your book on metabolism, wow, I learned a lot. One of the things you wrote was that you use almond oil on your skin daily. I have eczema which is much improved since ditching wheat, grain and sugar however I have a big patch on my back which drives me crazy. I've had all sorts of creams ointments and antihistamines from my Dr. 3 days of using almond oil and it's gone. Thank you so much." To find Almond Oil, click HERE.

MARATHON and CARB LOADING

Are you running a marathon soon and under the assumption you need to "carb load" for the big race? Tim Noakes is a famous professor of exercise and sports science in South Africa. He is one of the world’s best researchers in exercise physiology. He’s also the author of Lore of Running and has run more than 70 marathons and ultramarathons.

He too once believed carbs were source for energy. That was until he started having joint pain, pre-diabetes and gained weight even though he still ran marathons. A couple of years ago he started researching the science behind running on high fat diets. He started following a low carb, moderate protein, high fat diet and tested his running. His diet followed this book and his results were quite shocking! He now feels amazing and is promoting high fat diets for runners and athletes of all sources. It is causing a lot of attention in South Africa.

Please listen to this awesome interview on Jimmy Moore’s podcast. I suggest listening to it on your next run. That is what I did!

South African Running Legend Tim Noakes Embraces High-Fat, Low-Carb Living

Here's something to think about... migratory birds and whales rely on stored fat to fuel their long, strenuous journeys. Developing your fat engine will increase the amount of energy you can generate, reduce the amount of carbs you use, and stretch out the glycogen supply during long runs. Added together, you have a more stable and enduring energy supply, better endurance, and faster finish times.

"HEATHIFIED" ICED MOCHA
1 shot espresso
1/4 cup Jay Robb chocolate whey or egg white protein
1 cup unsweetened almond milk (chocolate is best) OR coconut milk
1 cup crushed ice
2 TBS Swerve (or sweetener to desired taste)

Place all ingredients into a powerful blender and mix until very smooth. Makes 1 serving.

NUTRITIONAL COMPARISON (per serving)
Starbuck's Tall SKINNY Iced Mocha (NO WHIP) = 170 calories, 2g fat, 10g protein, 32g carbs, 0 fiber
Starbuck's Tall SOY Iced Mocha (No WHIP) = 200 calories, 5g fat, 8g protein, 35g carbs, 2g fiber
"Healthified" Iced Mocha = 150 calories, 0g fat, 22g protein, 2 carbs, 1g fiber

PRICE COMPARISON (per Tall Mocha)
Starbucks = $3.30
"Heathified" = $0.99 (based on price of 80 ounce Jay Robb whey protein)

Craving chocolate, but don't want to bake? Try these yummy treats!  Click HERE to find.  When choosing low carb/sugar chocolates, steer clear of Simply Lite bars or any chocolates with malitol... it basically raises blood sugar like regular sugar and won't help with weight loss.

Are you running through McDonalds for an Iced Coffee, thinking you are just getting coffee, cream and ice... how about that with an extra 45 grams of sugar. This isn't a mistake, it isn't a vanilla latte...It is high in sugar because it is a pre-made mix, not brewed coffee. Yuck!

PB and J Ice Cream Sandwiches

Did you know that American's have one of the highest calcium intakes in the entire world, yet we have the highest rate of hip fractures? One reason is we also have the highest rate of sugar intake. Sugar leeches calcium from the bone leading to osteroporosis and other serious issues such as arthritis.

So instead of a big sugar bomb, try these which have almond milk. Did you know almond milk has twice as much calcium as dairy? I have charts for all sorts of foods in my cookbooks, including this one on milk:

Milk Substitutions (Per Cup)
FOOD	Best	Carbs	Sugars	Fiber	Calories
Skim Milk	Bad	13	13	0	91
Hemp Milk	Best	1	0	0	60
Unsweetened Almond Milk	Best	2	0	1	40
Unsweetened Coconut Milk	Best	1	0	0	50

Making low sugar ice cream is tricky. If you use erythritol or ZSweet for a sweetener, it hardens to a ROCK! BUT if you use SWERVE or "Just Like Sugar" (click HERE to find), it stays nice and creamy! Another trick is to always add a pinch of salt to the mixture.

PEANUT BUTTER ICE CREAM: 
5 egg yolks
1 cup "Just Like Sugar" (or Swerve)
1 cup heavy whipping cream
1 cup unsweetnened almond milk
1/2 cup natural peanut butter
1 tsp Celtic sea salt


In a medium saucepan place the egg yolks and sweetener in to mix on high with a hand mixer. Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk, peanut butter and salt. Let cool completely (I cooled overnight...it was hard to wait!). Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions. Freeze until set. Option: stir in chunks of extra peanut butter if desired. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional PB Ice Cream = 401 calories, 23g fat, 9.5g protein, 40g carbs, 1.3g fiber
"Healthified" PB Ice Cream = 254 calories, 22g fat, 9.5g protein, 5.4g carbs, 1.5g fiber

PEANUT BUTTER COOKIES:
1 1/2 cup peanut flour
1 tsp aluminum free baking powder
1/2 cup coconut oil or butter
1/2 cup natural peanut butter
1 cup Just Like Sugar (or Swerve)
1 tsp stevia glycerite
1 egg
1 tsp Celtic sea salt

Preheat the oven to 325 degrees F. In a medium bowl, cream the butter, peanut butter, sweeteners, and egg. Cream for a few minutes until very fluffy. In a separate bowl mix together the peanut flour, baking powder, and salt. Slowly add in the dry ingredients to the wet and mix until smooth. Roll 2 TBS of dough into a ball in your hands (for uniform shape) onto a cookie sheet, then press down to they are about ¾ of an inch thick. Place cookies about 2 inches apart. Bake in preheated oven for 17-20 minutes or until golden around the edges. Cool completely on the baking sheet before removing and enjoy! I keep mine in the freezer (for portion control!:) Makes 24 cookies.

NUTRITIONAL COMPARISON (per cookie)
Traditional PB cookie = 161 calories, 7.5g fat, 3g protein, 21.4 carbs, 0.6g fiber
"Healthified" PB cookie = 90 calories, 7.6g fat, 4.1g protein, 2.3 carbs, 0.9g fiber

To assemble the ice cream sandwiches remove the ice cream from the freezer and let it stand at room temperature for about 5 minutes to soften slightly. Spread a layer of NATURE'S HOLLOW jam (or fresh berries) on the flat side of each peanut butter cookie. Place a scoop of peanut butter ice cream in the center of half the cookies, on top of the jam. Top with the remaining cookies, jam side down. Gently squeeze the cookies together until the ice cream and jam come to the edges of the cookies. Put the ice cream sandwiches back in the freezer for at least 15 minutes to harden the jam. These can be made 2 days ahead. Place them in a large plastic storage bag or airtight container and store in freezer.

NUTRITIONAL COMPARISON (per sandwich)
Traditional PB and J Sandwich = 539 calories, 27g fat, 73.8g carbs, 1.9g fiber
"Healthified" Sandwich = 320 calories, 26.2g fat, 12.8g protein, 8g carbs, 4.4g fiber























VARIATION: Omit the jelly and dunk into my "healthified" chocolate sauce!

"Pasta" with Lemon Cream and Prosciutto

I love waking up to comments from my clients!

"A year ago I met Maria Emmerich for a health assessment and consultation. My main goal was to lose a few pounds. However, I had also been suffering from IBS, allergies, and many sinus infections over the past several years.

Maria helped me change my diet and my life. She has a wealth of knowledge on how vitamins, chemicals and different foods can affect our metabolism, moods and energy levels. I would highly recommend her to anyone looking to make a lifestyle change, lose weight and get healthier for good, not just temporarily on the latest fad diet. She has a wealth of information on her blog, www.mariahealth.blogspot.com. The results will amaze you!

I have not had a sinus infection in 12 months and my IBS problems disappeared. No more allergy related eczema. And I lost weight (of course now gained being pregnant, but I'm smaller than I was with either of my previous pregnancies!). Feel free to ask me any questions. I highly encourage all of my friends to check out Maria's books and websites if you are serious about getting healthy!"

For every molecule of sugar we ingest, our bodies uses 54 molecules of magnesium to process it! No matter where the carbohydrates come from; 4 grams of carbohydrates equal one teaspoon of sugar in our body. Let me say that again…4 grams of carbohydrates equal 1 teaspoon of sugar in our body. So with that thought, a small Blizzard has 530 calories and 83 grams of carbohydrates; which equals 21 teaspoons of sugar. A nine ounce bag of potato chips equals 32 teaspoons of sugar…add a soda, that’s another 16 teaspoons of sugar.

Are your kids having a hard time falling asleep? Most people are deficient in magnesium, including children. A magnesium deficiency can have serious consequences, including low serotonin. Magnesium and serotonin don’t just help to regulate your mood, they also can affect your physiology in many ways. Serotonin is a neurotransmitter that sends signals of satiety, satisfaction and relaxation. It also regulates our appetite and influences sleep cycles; if serotonin is low, melatonin will be low. So low magnesium can lead to over-eating, depression, insomnia and other serious issues including migraine headaches. Find more fun facts like this in my kids color cookbook. Click HERE to find.

I know my recipe sounds a little crazy, but it tastes awesome. The cream cheese makes it so thick. This added an amazing flavor without extra calories. Since cream cheese is so much thicker than cream, you can add a flavorful broth to thin the sauce and you save a lot of calories without adding any carbs.

"HEALTHIFIED" LEMON CREAM "PASTA"
2 TBS butter
3 large shallots, minced
1 1/4 cup organic beef broth (or veggie broth)
2 oz cream cheese
2 tsp grated lemon peel
1/4 tsp cayenne pepper
2 TBS thinly sliced fresh mint leaves
1 TBS fresh lemon juice
OPTIONAL: cherry tomatoes, cut thin
 1 large zucchini (cut into noodle-like strips)
12 thin slices prosciutto
Freshly grated Parmesan cheese

 Melt butter in large nonstick skillet over medium heat. Add shallots and sauté until translucent, about 2 minutes. Add broth. Simmer over medium-high heat until mixture is reduced to 1/4 cup, about 2 minutes. Add cream cheese, lemon peel, cayenne and tomatoes (if using). Simmer until sauce thickens slightly, about 3 minutes. Stir in mint and lemon juice. Season sauce to taste with salt and pepper.

 Meanwhile, cut the zucchini into "pasta." Toss pasta with sauce to coat. My suggestion is to only serve the sauce on the noodles you will eat that night. The leftover noodles and sauce get a little soggy, so reserve both separate. To find the awesome noodle maker click HERE.

 Divide "pasta" among plates or bowls. Drape prosciutto slices atop pasta and serve, adding Parmesan if desired. Makes 2 LARGE servings!!!

 NUTRITIONAL COMPARISON (per serving)
Traditional Pasta Dish (using white pasta and cream) = 859 calories, 28g fat, 12g protein, 142g carbs, 0.6g fiber (141 effective carbs)
"Healthified" Pasta = 257 calories, 22g fat, 7.5g protein, 8.4g carbs, 2.4g fiber (6 effective carbs)


NUTRITIONAL COMPARISON (per cup):
White Pasta - 246 calories, 43 carbs, 0 fiber (43 effective carbs)
Zucchini "noodles" = 20 calories, 4 carbs, 2 fiber (2 effective carbs)

My suggestion is to only serve the sauce on the noodles you will eat that night. The leftover noodles and sauce get a little soggy, so reserve both separate.  I recently found a NEW Zucchini cutter that is easier to use! Click HERE to find it:)

Farmer's Market Sunday Soup and HOW CRISCO Started

A century ago, lard was in every American pantry and fryer. These days, lard is an insult.

The word lard has become this derogatory term associated with fat and cholesterol.

The story of Crisco begins pre-Civil War America when a German chemist E. C. Kayser developed the science of hydrogenation by adding hydrogen atoms to the fatty acid chain (with the aide of Nickel Oxide)...in other words, he took cottonseed oil (which is already a rancid oil and full of free-radicals) and added a metal to it.

This process transformed the liquid cottonseed oil into a solid that resembled lard (strong dyes are added to it to get rid of the ugly grey color...which is now removed by bleach!). This substance was purchased my Proctor and Gamble for the use of making soap and candles....it was NEVER meant to be consumed!

BUT times are tough and Proctor and Gamble wanted to make this product more "marketable" so since it looked like lard, why not sell it as a "healthy" alternative and the price of lard was getting expensive.

Crisco was introduced as a food substance in 1911. A time when wives stayed home and cooked with plenty of butter and lard. Crisco had to convince housewives about the merits of this so-called "food." P&G’s first ad campaign introduced the shortening as “a healthier alternative to cooking with animal fats. . . and more economical than butter.” With one sentence, P&G had taken on its two closest competitors—lard and butter. Crisco was marketed as cleaner, healthier, easier to digest, more affordable, and more "modern" than lard. Magazines portrayed housewives who used Crisco were better wives and mothers, their houses are free of strong cooking odors and their children were better behaved.

To make their product more marketable, they published and gave away a cookbook. It had everything from breads and soups to desserts and every recipe included Crisco. Not only that, but they started to target the Jewish housewife because it was technically a "kosher" food, yet cooked like butter and could be used with meats. This grabbed the attention of Jews and they quickly jumped onto the advertising.

To give some compassion, no one knew the dangerous consequences of Crisco, partially hydrogenated oils...a.k.a...the trans fatty acids, were bad for us. P&G didn't know this either, not at first. But when problems like increased cancer, heart disease, infertility, growth and learning problems, started to appear, P&G worked behind the scenes to cover them up. Dr. Fred Mattson worked for P&G and can be blamed for our false belief that animal fats caused heart disease. His influence was so strong that he persuaded the American Heart Association to preach the false gospel of the Lipid Hypothesis. Here is a short video to help explain things further: BIG FAT LIES!

I don't know about you, but I think butter tastes way better anyway!

"HEALTHIFIED" Herb Filled SOUP 
2 TBS coconut oil or butter
1/2 cup onion, coarsely chopped
2 garlic cloves, crushed
10 cups chopped kale (or Swiss Chard)
3 1/2 cups organic vegetable broth
1 cup coarsely chopped flat-leaf parsley
1/2 cup coarsely chopped fresh cilantro
1 tsp freshly grated nutmeg
1 TBS fresh lemon juice
 Celtic sea salt and freshly ground pepper

 OPTIONAL GARNISHES:
 5 oz. plain coconut kefir or sour cream
 1/2 cup mixed chopped herbs (parsley, cilantro and mint)
 4 oz. feta, crumbled
 Celtic sea salt and freshly ground black pepper
 Fresh lemon juice (optional)
 Drizzle of macadamia nut oil

 In a large soup pot melt oil over medium heat. Add the onion and garlic, stirring often and allow to soften, until translucent, about 7-8 minutes. Stir in the kale, broth, parsley, cilantro, and nutmeg and bring to a boil. Once it boils, reduce the heat and simmer, stirring occasionally, until greens are tender, about 10 minutes. Stir in lemon juice and season to taste with salt and pepper. Using a powerful blender, puree until smooth. If soup gets too thick, thin it out with leftover broth. This can be made one day in advance. Enjoy right away or cool and cover in the fridge.

If cold, reheat soup over medium heat and garnish as desired. Place 1/3 of the coconut kefir in a medium bowl. Add 1/2 cup warm soup and whisk until smooth. Repeat the process twice more, adding a total of 1 cup more of soup. Whisk kefir mixture into entire batch of soup. Stir in 1/4 cup herbs and half of feta into soup. Season to taste with salt, pepper and more lemon juice, if desired. Ladle soup into bowls and garnish with remaining mixed herbs and feta. Drizzle with macadamia nut oil. Makes 4 servings.

NUTRITIONAL INFO (per serving)
Healthified" Soup (using Kale = 189 calories, 9.3g fat, 10.5g protein, 20 carbs, 3g fiber
"Healthified" Soup (using Swiss Chard) = 123 calories, 8.3g fat, 6.6g protein, 7g carbs, 2.2g fiber

Check out the nutritional analysis compared to regular yogurt! WOW!

Yoplait Yogurt = 175 calories, 35 carbs, 28 sugar, 0 fiber (more sugar than a KIT KAT!)
Plain Greek Yogurt = 120 calories, 17 carbs, 10 sugar, 1 fiber
Coconut Milk KEFIR = 70 calories, 6 carbs, 3 sugar, 3 fiber

Click HERE to find the website.

This recipe was inspired by Bon Appetit Magazine

Chicken Broccoli Braid

My client Laura wanted me to share her testimony:

"Before I met Maria, I felt lost when it came to food! I had read so many conflicting reports the only foods I felt “healthy” eating fruits and 3 bananas a day! I was ALWAYS hungry within the hour of eating, so I was ALWAYS eating! I would “crash” quickly and feel distracted and nervous until I could eat my next “meal.” I allowed myself to eat only a few nuts and/or nut butter, a teeny tiny amount of cheese and a few bites of meat (I was terrified of all of the warnings of high fat and calories of these foods). FOOD WAS A MAJOR STRESS IN MY LIFE!!! After learning the facts about nutrition from Maria, my life has changed dramatically!!!!

1. I am so calm and happy!
2. I LOVE food and eating and preparing my food!
3. I always feel so satisfied and satiated after eating. I have no trouble going hours without food! (I never dreamed that to be a possibility)
4. I LOVE my body! I feel so good about myself and feel so healthy!
5. My periods are finally healthy and normal (a big change!).
6. My hair and nails grow so quickly! My hair also feels thicker.
7. My grocery bill has decreased dramatically! I used to spend $150.00 a week buying "healthy cereals" for my kids throughout the week. Now I don’t even need to go to the store! I buy my staples online and I buy my meats from the farmers. I’ve estimated an annual savings of at least $2,000 possibly more!
8. I am so happy not having to go to the store every week! It is so much less stressful!
9. My favorite preparation of meat are Maria "healthified" crock-pot ideas! Cannot get any easier than that!!!"
10. My triglycerides are 14!"



"HEALTHIFIED" Broccoli Braid
2 cups diced, cooked chicken meat
1 cup fresh broccoli, chopped
1/2 cup red bell pepper, chopped
1 clove crushed garlic
1 cup shredded white Cheddar cheese
1/2 cup organic mayo
2 tsp dried dill weed
1/4 tsp Celtic sea salt
2 TBS slivered almonds
1/4 cup diced onion

BRAID:
3/4 cup coconut flour
2 TBSP psyllium husk powder
1/4 tsp Celtic sea salt
1/4 cup butter OR coconut oil, softened
1 1/2 cup boiling water
1 egg white, beaten

Preheat oven to 375 degrees F (190 degrees F). In a large bowl, mix together chicken, broccoli, red bell pepper, garlic, Cheddar cheese, mayonnaise, dill weed, salt, almonds and onion. Set aside.

In a medium sized bowl, stir together the coconut flour, psyllium husks, salt and spices. Add the butter or coconut oil. Stir continuously as you add the hot broth or water, it will melt the butter or oil. Combine until very smooth. Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). Using a rolling pin, roll the dough out in a rectangle shape with even thickness throughout. Using a knife or scissors, cut 1 inch wide strips in towards the center, starting on the long sides. There should be a solid strip about 3 inches wide down the center, with the cut strips forming a fringe down each side. Spread the chicken mixture along the center strip. Fold the side strips over chicken mixture, alternating strips from each side. Pinch or twist to seal. NOTE: Once you add the boiling water the dough will begin to cook so move quickly! Brush braided dough with the egg white. Bake in the preheated oven 28 to 30 minutes, or until golden brown. Makes 8 servings. Option: Make in individual oven safe soup bowls (bake for 23 minutes).

NUTRITIONAL COMPARISON (per serving)
"PAMPERED CHEF" Broccoli Braid = 247 calories, 13g fat, 12.5g protein, 17g carbs, trace fiber (17 effective carbs) AND TRANS FAT!
"Healthified" Broccoli Braid = 229 calories, 13g fat, 16.5g protein, 11.6 carbs, 5g fiber (6.6 effective carbs)

Pampered Chef's recipe calls for using Pillsbury Crescent Rolls...this is not a healthy way to make this recipe!

Ingredients in Crescent Rolls: Enriched Flour Bleached (Wheat Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid), Water, Partially Hydrogenated Soybean and/or Cottonseed Oil, Sugar, Baking Powder (Baking Soda, Sodium Acid Pyrophosphate, Sodium Aluminum Phosphate), Contains 2% or Less of: Dextrose, Vital Wheat Gluten, Salt, DATEM, Potassium Chloride, Xanthan Gum, Yellow 5, Red 40 and Other Color Added.

Philly Cheesesteak

Another wonderful comment to wake up to!

"Hi Maria,  I did a health questionnaire with you and you provided me with a ton of very helpful information. I have been meaning to reply to you and thank you for all of your help but was a bit overwhelmed by the amount of new information and changes I needed to make in my life. Over the past month, I have implemented a lot of the supplements (not all but most) and have been eating a sugar/grain/bad carb free diet and been more active (haven't begun truly exercising yet but it's coming) and have gotten more sleep (not enough but I have a 5 months old so that's not possible yet). I am elated to say that my joint pain has nearly gone away, I have so much more energy, my mood has lightened and I feel less anxiety and I have lost 16 pounds! More important than all of that though, I feel in control of my body and my health and I feel like there is hope - thank you for helping me and thank you for your blog and Facebook page with all of the free information. I can not afford a ton of money and your recipes and other information keep me motivated and not bored with how I am eating. Thank you again VERY much and I will pick up some of your cookbooks as soon as I am able. 

With love, Jessica"

What type of bread do you use?  Do you choose "whole grain" bread thinking it will help you lose weight? One thing I told Jessica to do is to get rid of all wheat and grains!

Glycemic Index: 

Gluten-Free Bread = 79 

Whole-grain bread = 72 

White bread = 69 

Table sugar = 52 

This is why when people go “gluten free” and grab a lot of packaged “gluten free” items at the store, they still don’t start feeling good because of all the inflamation the carbohydrates are causing! Not to mention the weight gain that comes along with the excess carbohydrates and insulin.




VERSION 1 (Harder, but tastier!):
2 1/2 pound strip loin, trimmed
Coconut oil
Salt and freshly ground black pepper
Provolone Sauce, recipe follows
Sauteed Mushrooms, recipe follows
Caramelized Onions, recipe follows
Sauteed Peppers, recipe follows

Place steak in freezer for 30 to 45 minutes; this makes it easier to slice the meat. Remove the meat from the freezer and slice very thinly. Heat griddle or grill pan over high heat. Brush steak slices with oil and season with salt and pepper. Cook for 45 to 60 seconds per side. Place several slices of the meat on the bottom of 1/2 a Protein Bun (if desired, click HERE to find), spoon some of the cheese sauce over the meat, and top with the mushrooms, onions, and peppers.

PROVOLONE SAUCE:
1 TBS butter
1/2 cup chicken/beef broth
1 cup grated aged provolone cheese
4 oz cream cheese
1 tsp Celtic sea salt
1/4 tsp freshly ground black pepper

Melt butter in a medium saucepan over medium heat. Add in the rest of the ingredients and combine; season with the salt and pepper.

SAUTEED MUSHROOMS:
2 TBS coconut oil
1 TBS butter
1 1/2 pounds mushrooms, sliced
3 TBS chopped fresh parsley leaves
Salt and freshly ground black pepper

Heat oil and butter in a large saute pan over high heat. Add the mushrooms and cook until the mushrooms are golden brown. Stir in the parsley and season with salt and pepper.

CARAMELIZED ONIONS:
2 TBS unsalted butter
1 TBS coconut oil
2 large onions, peeled, halved and thinly sliced
1 tsp Celtic sea salt
1/4 tsp freshly ground black pepper

Heat butter and oil in a large saute pan over medium heat. Add the onions, season with salt and pepper, and cook slowly until golden brown and caramelized, stirring occasionally, approximately 30 to 40 minutes.

SAUTEED PEPPERS:
2 TBS coconut oil
2 poblano peppers, thinly sliced
2 Cubano peppers, thinly sliced
Salt and freshly ground black pepper

Heat the oil in medium saute pan over high heat. Add the peppers and cook until soft. Season with salt and pepper.

CROCK POT VERSION:
2 lb. beef strip loin
1 sliced onion
2 green pepper, sliced
1 red pepper, sliced
2 cups organic beef broth
1/4 cup wheat free soy sauce
garlic, salt and pepper if desired

Place beef in the bottom of the crockpot. Pour broth and soy sauce over the beef. Cook on low for 8-9 hours, or on high for 4-6 hours. When done, you'll can use my Protein Bread recipe, and cheese (mozzarella or provolone). But it tastes great without bread too! Makes 8 servings.


NUTRITIONAL COMPARISON (per serving)
Traditional Philly = 571 calories, 19g fat, 53g protein, 48g carbs, 6g fiber
"Healthified" Philly (without Protein Bun) = 351 calories, 17g fat, 43g protein, 4.2g carbs, 1.1g fiber
"Healthified" Philly (with Protein Bun) = 397 calories, 20g fat, 65g protein, 4.8g carbs, 1.1g fiber

Strawberry Shortcake and BISQUICK FACTS

Bisquick Facts: Bisquick is a common staple in many of my client's cupboards. It seems harmless, but look at the ingredients...

Bisquick ingredients: enriched flour bleached, partially hydrogenated soybean and/or cottonseed oil, leaving, dextrose, and salt.

Harvard scientists studied Trans-Fat (hydrogenated oils) vs. Saturated Fat. All they were studying was heart disease, they weren't even thinking about a weight gain issue.

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

GUESS WHAT…Group A gained 3 times as much weight!!! A calorie isn’t just a calorie!

Ok, so you have switched to using the "gluten free" Bisquick, how does that stack up? Well, at least it doesn't have hydrogentated oils in it!


The ingredients for the Gluten-Free Bisquick are: Rice Flour, Sugar, Leavening (baking soda, sodium aluminum phosphate, monocalcium phosphate), Modified Potato Starch, Salt, Xanthan Gum
When I tell clients to eat “gluten free” they often grab all the “gluten-free” pre-packaged foods on the shelf…but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our body. So my recommendation is to use make your own healthier options by using almond flour and coconut flour, which are very easy to digest. The healthy fats in nuts actually are nourishing to our brain. To see charts on "Alternative Flours" and how to transition to use them into your baked goods, check out my cookbooks.You can click HERE to find them on sale!




GLUTEN-FREE “BISQUICK”
2 1/2 cup blanched almond flour
1/3 cup JAY ROBB unflavored protein powder (whey or egg white)
2 TBS aluminum free baking powder
1 tsp cream of tartar
2 TBS Swerve (or a drop of stevia glycerite)
1 tsp Celtic sea salt
1/2 cup coconut oil or butter

In a large bowl, mix all dry ingredients together until very well combined. Cut in the coconut oil or butter until it looks like coarse meal. Store in air tight container. I keep mine in the freezer to use for easy baking options.

NUTRITIONAL COMPARISON (per 1/3 cup serving)
Traditional Bisquick = 186 calories, 8.4g fat (TRANS FAT), 5g protein, 24.7 carbs, 0g fiber
"Gluten Free" Bisquick without butter added = 140 calories, 1g fat, 2g protein, 31 carbs, 0g fiber
"Healthified" Bisquick without butter added = 150 calories, 11g fat, 7g protein, 5g carbs, 2.5g fiber

"HEALTHIFIED" STRAWBERRY SHORTCAKE
BISCUITS:
1 cup almond flour
1/4 tsp Celtic sea salt
1 TBS baking powder
4 egg whites
2 TBS chilled butter (cut into pieces)
4 TBS SWERVE (or erythritol)
1 tsp stevia glycerite
TOPPING:
1 cup organic cream or coconut cream
2-4 TBS Swerve (or a drop of stevia glycerite to taste)
1 cup sliced strawberries

Preheat oven to 400 degrees F. Grease a cookie sheet or muffin pan with coconut oil spray. Whip egg whites until very fluffy. In a separate medium bowl, mix the baking powder into the almond flour. Then cut in the butter and salt (if the butter isn’t chilled, the biscuits don’t turn out). Gently fold in the dry mixture into the whites. Add in the sweetener. Dollop the dough onto the cookie sheet (or muffin tin) and bake for 11-15 minutes. Let cool for 15 minutes.

Whip cream cream until peaks form (or use coconut cream). Add in the sweetener until desired sweetness. Clean and slice strawberries. Dollop a few tablespoons of cream and berries on top of each biscuit and enjoy! Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)

Traditional Shortcake = 166 calories, 5g fat, 3g protein, 28g carbs, 0.8g fiber
"Healthified" Shortcake = 144 calories, 11g fat, 5.2g protein, 6.3g carbs, 1.9g fiber

To find tons of fun ideas like this for your kids, check out: The Art of Eating Healthy: Kids color cookbook.

Toasted Sub Sandwich and Panini

Looks like a "healthy" sandwich right?

We all know that we need to stay away from sugar, but are you eating "whole grain" bread? Whole wheat bread is high in sugar, higher than some candy bars and sugary sodas, and some scientists have proven that two slices of whole wheat bread will raise your blood sugar levels as high as if you were eating a candy bar.

Why does it take the mainstream media so long after a new study to report health benefits? BECAUSE they would lose all their advertising! I had to sign a waiver when I would be on TV that I won't bash whole grain or cereals.

It's really thing to wrap our mind around. According to the Life Extension article, eating two slices of whole wheat bread is worse than drinking a can of Coke or eating a candy bar. The original 1981 study at the University of Toronto found:

Glycemic Index:

White Bread = 69 

Whole-grain Bread = 72

Wheat Cereal = 67

but Table Sugar (sucrose) = 52

That means the Glycemic Index of whole grain bread is higher than that of table sugar, which is also known as sucrose. For you "gluten free" readers out there...rice cakes are listed on the Glycemic Index at 77! This is why when people go "gluten free" and grab a lot of packaged "gluten free" items at the store, they gain weight rather than lose weight.

To read more, check out Oct 2011 issue of Life Extension magazine, "Wheat, the unhealthy whole grain," in the Oct. 2011 issue of Life Extension Magazine, page 82.

BUSY FAMILY TIP: Make a triple batch of this dough, bake and keep the sub bread in the freezer for an easy addition to your next picnic! All you have to do is cut open the bread (toast it if desired) and fill with your family's favorite filling. No need to stop at Subway or Quiz-no's. This will take you less time and save you tons of money.

This recipe and many other innovative options are in my Savory Cookbook Here.

"HEALTHIFIED" SUB

1 1/4 cup blanched almond flour (or 1/2 cup coconut flour)

5 TBS psyllium husk powder (no substitutes) 
2 tsp baking powder
1 tsp Celtic sea salt
3 egg whites (8 egg whites if using coconut flour)
1 cup BOILING water (or MARINARA - for more Tomato Basil Bread!)

OPTION 2:  Use 2 whole eggs (Almond flour version) or 4 whole eggs (coconut flour version).  If you are having trouble with it rising using whole eggs you can try egg whites.

Preheat the oven to 350 degrees F. In a medium sized bowl, combine the flour, psyllium powder (no substitutes: flaxseed meal won't work), baking powder and salt. Mix until dry ingredients are well combined.  Add in the eggs and mix until a thick dough. Add boiling water or marinara into the bowl. Mix until well combined and dough firms up.

Form into 4 to 5 mini subs (the dough will rise about 2 to 3 times so I start mine as a 1 inch disk, see picture below) or one large sub/loaf and place onto a greased baking sheet. Bake for 65 minutes (50 minutes for smaller shapes like buns). Remove from the oven and allow the bread to cool completely. Cut open with a serrated knife. Fill with desired fillings. Makes 5 servings.

NOTE!  If you get a hollow bread, use less psyllium.  We found that even within the same brand of psyllium (Jay Robb in our case) it can vary by how much it will rise.  It there is a bubble the psyllium is too active and wants to rise too much.  We had to cut back to 2 Tablespoons in our case and then it was great. The batter will be pretty sticky and almost runny but it will work (you can add an extra 1/4 to 1/2 cup almond flour if you want a less sticky dough and maybe slightly denser result).

NUTRITIONAL COMPARISON (per serving)
Traditional Sub Bread = 198 calories, 6g fat, 4g protein, 41 carbs, trace fiber (41 effective carbs)
Almond Flour Sub (egg whites) = 199 calories, 13.3g fat, 8.2g protein, 12.1g carb, 7g fiber (5.1g effective carbs)
Coconut Flour Sub (egg whites) = 136 calories, 1.7g fat, 8.2g protein, 21.2g carb, 17.5g fiber (3.7g effective carbs)

NOTE: SOME psyllium powder will turn your baked good a "rye bread" color. I have found that Jay Robb psyllium husks (ground into a powder) doesn't cause this to happen. Also, Bob's Red Mill Almond flour doesn't work. It is different than other almond flours.

Before and after.

FILLING IDEAS:

CHICKEN CLUB: Smoked Chicken, bacon, tomatoes, lettuce, onions (see above photo)

TUNA MELT: Tuna, tomato, sharp cheddar: toast in a broiler until bread is crispy and cheese is melted (see bottom photo)

MEATBALL SUB: use my "healthiefied" meatballs and no sugar marinara

PIZZA SUB: fill with your favorite pizza toppings, no sugar marinara, mozzarella: toast in a broiler until bread is crispy and cheese is melted

PANINI: Cut bread into thin slices. Heat panini maker on high. Fill with desired sandwich fillings. Butter the outside of the sandwich and fry until bread is golden brown. Click HERE to find the panini maker I love, on sale now for $45! It was $90!

Made into buns for Sloppy Joe's 

Made into 'fingers' for Halloween Fun!

Here is a video of the process of making these subs.

(Please Note: I use whole eggs in this video but we found that the yolks were causing it to not rise for some and become gummy.  With just whites it is amazing!)

Mahi Mahi Fish Tacos

I am so honored to mention that Dr. William Davis, New York Times best selling author of Wheat Belly has just written a forward for my book: Secrets to a Healthy Metabolism. Click HERE to check it out!

Digestive problems? Yeast infections? Chronic Fatigue? Allergies? IBS? Cravings? Eating fermented vegetables daily is a natural cure. If you have a history of using antibiotics, it causes your gut to be more susceptible for parasites and Candida overgrowth. The most common thing I see missing from the majority of diets are fermented foods...no alcohol doesn't count! Nor does grabbing a can of sauerkraut from the shelf at the grocery store. Commercial sauerkraut is preserved in vinegar instead of the traditional lactobacterial probiotics. Instead try making your own or purchasing real fermented products like Bubbies sauerkraut and pickles.

A healthy large intestine is very acidic and has lots of beneficial bacteria such as Lactobacillus acidophilus. These healthy microorganisms feed on the waste left over from our digestion and create lactic acid. We need lactic acid that they produce to keep our colons healthy and in an acidic state. Without them the colon does not have enough acidity to stop the growth of parasites and yeasts and eventually the environment becomes hostile to acidophilus.

Some of the signs of candida yeast overgrowth are fatigue, poor memory, a "spacey" feeling, intense food cravings, gas, loss of sexual desire, bad breath and indigestion. Candida has also been directly linked to allergies, chronic fatigue syndrome, irritable bowel syndrome, multiple chemical sensitivity disorders and various cancers. Use of antibiotics, birth control pills, alcohol and refined foods all increase the risk of developing candida.

We have millions and millions of good gut bacteria in our stomach. But we compromise the good bacteria with over-the-counter medications, antibiotics, diarrhea, colonoscopies, cleanses... All of these can lower the good gut flora. When we are low in good gut flora, serotonin suffers. When we are low in serotonin, we have intense cravings and low moods. Probiotics also protect us from from colon cancer, prevention of inflammatory bowel disease, relief from lactose intolerance, diarrhea, and reduction in children’s cavities (check out http://www.westonaprice.org/ for proof on this one)!

We need good bacteria for other things too. Most American's are fooled by marketing that we need "whole grains" in order to be healthy. Consuming bacteria helps reduce the phytates and lectins found in grains. Theses desired microorganisms that create lactic acid in the colon are naturally found in all vegetables and helps turn cabbage into highly-digestible sauerkraut. The fermentation process increases the amount of microorganisms.

Lactic acid also helps digestion at an earlier stage in our stomach. As we get older, our stomach’s natural secretions of hydrochloric acid decrease. Hydrochloric acid breaks down food so it can be more easily absorbed by the small intestine. It is also the most important defense we have against harmful bacteria and parasites often present in food. Lactic acid can help compensate for reduced hydrochloric acid.

Unpasteurized sauerkraut and some dairy products such as sour cream (I prefer Horizon's Organic brand) also benefits digestion in the stomach by assisting the pancreas. The pancreas secretes essential digestive enzymes into the stomach. Sauerkraut is especially high in enzymes that work just like the ones from the pancreas.

"HEALTHIFIED" FISH TACOS:
FISH:
1 TBS coconut oil
Celtic sea salt and pepper to taste
6 (3 ounce) fillets mahi mahi fillets
SAUCE:
1/3 cup sour cream
1 tablespoon lime juice
1 teaspoon minced fresh ginger root
1/4 teaspoon ground cumin
1 dash cayenne pepper
ADDITIONS:
1 avocado - peeled, pitted and diced
1 cup salsa
6 (6 inch) "healthified" tortillas, warmed (see below)
1 cup chopped fresh cilantro

Heat the oil in a large skillet over medium-high heat. Season the mahi-mahi with salt and pepper. Cook the fillets in the hot oil until the fish is golden brown on each side, and no longer translucent in the center, about 3 minutes per side.

Meanwhile, whisk together the sour cream, lime juice, ginger, cumin, cayenne pepper, salt and pepper to taste; set aside.

To assemble, place a cooked mahi-mahi fillet into the center of a warmed "healthified" tortilla. Place a scoop of the avocado and salsa onto the fish, then drizzle with the sour cream sauce, and finish with a generous pinch of chopped cilantro. Serve with Bubbies Pickles!

"HEALTHIFIED" TORTILLA
1 1/4 cup blanched almond flour (or 3/4 cup coconut flour)

5 TBS psyllium husk powder
1 tsp Celtic sea salt
2 eggs (4 if using coconut flour)
1 cup water (or Marinara - for "tomato basil" flavor)

In a medium sized bowl, combine the almond/coconut flour, psyllium powder (no substitutes: flaxseed meal won't work), and salt. Add in the eggs and combine until a thick dough. Add water (or marinara) into the bowl. Mix until well combined. Let sit for a minute or two until the dough gels up.

Separate into 10 balls (about 2 inches in diameter). Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). Top with another greased piece of parchment. Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. This dough is very forgiving, so if you don't make a circle with the rolling pin, use your hands to perfect your tortilla. 

Heat a large pan to medium-high heat with coconut oil or coconut oil spray. Once hot, place an unbaked tortilla on the pan (if the tortilla sticks to the parchment the first time, as it did for me, use your hands to close up any holes...the dough is still very forgiving) and saute until light brown, then flip and bake through. Makes 10 servings.
NUTRITIONAL COMPARISON (per tortilla)
Traditional Tortilla = 140 calories, 3g fat, 4g protein, 25 carbs, trace fiber
Almond Flour Tortilla = 105 calories, 7.5g fat, 4.1g protein, 5.6g carb, 3.8g fiber (1.8 effective carbs)
Coconut Flour Tortilla = 71 calories, 2.6g fat, 3.4g protein, 7.4g carbs, 5.2g fiber (2.2 effective carbs)

Boston Cream Cupcakes

Here is a sneak preview of my cookbook (Apple iBooks version) The Art of Eating Healthy: SWEETS. This Boston Cream Cupcake recipe can be found in this cookbook too. Thank you all for your support!

I received a comment on my Facebook timeline yesterday that totally made my day. She gave me permission to post here so everyone could be inspired by her amazing success. Way to go Gretta! Stories like this motivate me to help as many people as I can! :)

"Maria, I have been following you on FB and your blog since I started my weight loss/get healthy journey in Nov. of 2010. With your help, guidance, ti...ps, and phenomenal recipes, I can proudly say, I am down 112 pounds and not only do *I* eat healthier, but so does my family (husband and 2 daughters - ages 3 and 6). We've enjoyed so many of your recipes and I am constantly putting your books on my... "wish lists." Well, Monday, I decided I was going to fill my own wish list, just dove right in and ordered ALL of your books at once through your link.. they came in today and I spent the entire evening reading Secrets to Controlling Your Weight, Cravings, and Mood! So much insight in that little book! You touched on many of the problems I still struggle with and have given me even MORE insight to fight my "issues." I just want to say THANK YOU for all you do.. all you've shared for FREE.. and helping me AND my family find a healthier way and STILL be able to enjoy what we eat without feeling deprived! Love to you!!"



The most common complaint I hear about this diet is that "it costs too much to eat healthy"...well, I have an argument to that!



Parents take the time to research the safest cars, spend tons of money on the best toys, $50 on video games, the best colleges, and vacations, drop $20/ticket to see a sporting event that lasts 2 hours, BUT when it comes to the health of thier children, they don't realize the connection between food and our emotional, physical and spiritual health. I volunteered at a nursing home and I asked a man what the "secret of a happy life" was, he responded "Take care of your health." That was when I was a teenager and I didn't really think much of his answer, but now I understand that when we don't feel good, the whole day suffers and so do the people around us. Healthy food = healthy moods.

Also, this dessert costs a lot less to make even with the "healthified" ingredients that it does to purchase an unhealthy version at a bakery!


CAKE:
6 TBS coconut oil or butter, softened
1 1/2 cups blanched almond flour
1 tsp baking powder
1/2 tsp Celtic sea salt
3/4 cups SWERVE (or erythritol)
1 tsp stevia glycerite
4 eggs
1 tsp vanilla extract
FILLING:
2 (8 oz) pkg cream cheese, softened (or coconut cream if dairy allergy)
1/4 cup SWERVE (or erythritol)
1 tsp stevia glycerite
2 tsp vanilla, divided
CHOCOLATE ICING:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream (or coconut milk if diary allergy)
1/4 cup confectioner SWERVE (or erythritol)
1 tsp stevia glycerite

Make cake: Preheat oven to 325 degrees F. Grease a cupcake pan (coconut oil spray) OR use cupcake liners. Sift together almond flour, baking powder, and salt into a large bowl. In another bowl, beat together butter and sweetener with an electric mixer at medium-high speed until pale and fluffy, 3 to 5 minutes. Beat in eggs 1 at a time, beating well after each addition, then beat in 1 tsp of vanilla. Reduce speed to low, then add flour mixture to blend until batter is just smooth. Spoon batter into muffin pan.

Cream Filling: Beat cream cheese, sweetener and 1 tsp of the vanilla with electric mixer on medium speed until well blended. Place 2 TBS of cream filling into the almond flour batter of each cupcake.

Bake at 325 degrees F for 18 to 24 minutes or until center is almost set. Let cool before frosting.

Chocolate Icing: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water...see photo). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Use to drizzle over cooled cupcakes. YUM! Makes 18 cupcakes.

NUTRITIONAL COMPARISON (per cupcake)
Traditional Cupcake = 240 calories, 15g fat, 2 g protein, 32.2g carbs, trace fiber
"Healthified" Cupcake = 240 calories, 23g fat, 5.5g protein, 3.6g carbs, 1.3g fiber

New Protein Waffle

Some people comment that they LOVE the Protein Waffles made with almond flour. I have one mother who writes me all the time on how that is the only way for her picky eaters to eat protein at dinner. But there are a few of you who comment that they are too crispy and dry. I have made waffles out of coconut flour before and they are too soft and rubbery, but I have found the solution! The protein powder makes these waffles soft on the inside and crispy on the outside!

TIP: I make a triple batch of waffles whenever I make them and store them in the freezer. If I get home late from work, we have waffles and eggs! All I have to do is toast the waffles like an Eggo Waffle and fry a few eggs...dinner is ready in 5 minutes! If you would like to see a video of me making the waffles, click HERE.

TIP: Make sure your waffle iron is hot hot hot before adding any batter or it will stick.

"HEALTHIFIED" PROTEIN WAFFLES
1/2 cup coconut flour
1 cup JAY ROBB vanilla egg white or whey protein
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 1/2 cup unsweetened almond milk
4 eggs
4 TBS butter or coconut oil, melted

Preheat waffle iron to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS Coconut oil spray). Enjoy! Serve with Nature's Hollow Xylitol syrup. Makes 10 waffles.

NUTRITIONAL COMPARISON (per waffle)
Traditional Waffle = 223 calories, 8.5g fat, 5g protein, 27 carbs, 0.7g fiber (26.3 effective)
"Healthified" Waffle = 144 calories, 8g fat, 12.2g protein, 4g carbs, 2.1g fiber (1.9 effective)