Zucchini Ideas and Potassium Facts

One question I get all the time is "If I can't eat potatoes or bananas on your diet, how will I get my potassium?" People suffering from high blood pressure are wrongly informed to eat potatoes and bananas. Yes, they both are high in potassium, which is essential for heart health because potassium is an important intra-cellular electrolyte; it helps reduce blood pressure and heart rates by countering effects of sodium. BUT high carb foods cause your insulin levels to increase and as your insulin increases, so does your blood pressure. Insulin affects your blood pressure by causing your body to retain sodium. Sodium retention causes fluid retention. Fluid retention in turn causes high blood pressure, and can lead to congestive heart failure. So eating potatoes and bananas to help blood pressure is counter-productive.

Eating high carb foods eventually causes insulin receptors grow resistant to insulin. This causes a magnesium deficiency. In a healthy body insulin stores magnesium, but a lifestyle of high carb eating causes damaged cell receptors and magnesium can't get into the cells so it passes out of your body through urination. Not only that, but for every gram of starch you eat, it requires 42mg of magnesium to process it! Magnesium in your cells relaxes muscles. If your magnesium level is too low, your blood vessels will constrict rather than relax, which will raise your blood pressure and decrease your energy level (as well as cause headaches and migraines). So not only are potatoes and bananas causing more issues with blood pressure, they are causing a magnesium deficiency as well (restless leg is a common sign of a magnesium deficiency).

The banana is also high in fructose. Fructose is a sugar that can only be metabolized by the liver, which breaks down into a variety of waste products that are unhealthy for your body, one of which is uric acid. Uric acid drives up your blood pressure by inhibiting the nitric oxide in your blood vessels. Nitric oxide helps your vessels maintain their elasticity, so nitric oxide suppression leads to increases in blood pressure. The average American now consumes 70 grams of fructose EVERY day!

The common mis-perception that those are the only 2 foods with potassium. There are many foods higher in potassium (people just LIKE to eat those foods! lol). One healthier way to get potassium is a zucchini! A zucchini has more potassium than a banana and is full of vitamin C without all the sugar and starch to go along with it.

NUTRITIONAL COMPARISON (per cup)
Potato = 116 calories, 0g fat, 3g protein, 27g carbs, 2g fiber (25 effective carbs) 
Banana = 134 calories, 0g fat, 1g protein, 35g carbs, 3g fiber (32 effective carbs)
Zucchini = 20 calories, 0g fat, 1.5g protein, 4.2g carbs, 1.4g fiber (2.8 effective carbs)

I'll stick with my zucchini and keep my blood sugar at a normal level. 

Zucchini Crisp

Zucchinis are starting to invade my garden! I am about to play "ding dong ditch" with them on my neighbors porch. Here are some awesome ideas.

1. Zucchini "Pasta" using this handy dandy tool: Saladacco Spiral Slicer

Chicken "Noodle Soup"

 Seafood Alfredo

Ramen

2. Grilled Prosciutto-and Zucchini Ribbons

3. Zucchini Bread with Glaze

4. Chocolate Zucchini Muffins, zucchini cupcakes and zucchini Twinkies

5. Zucchini Brownies

6. Healthy Hummus

Charts like this can be found in my cookbooks (click HERE to find). I love putting nutritional comparisons out there. It really encourages my clients to choose the "healthified" options. Happy Eating!

Pasta Substitutions (Per Cup)
FOOD	Rate	Carbs	Sugars	Fiber	Calories
White Pasta	Bad	43	0	5	246
Spaghetti Squash	OK	10	4	2	42
Bean Sprouts	Best	6	4	2	31
Artichoke Hearts (Easy Casserole)	Best	6	0	4	40
Cabbage Pasta	Best	5	3	2	22
Eggplant (Lasagna)	Best	5	2	3	20
ZUCCHINI NOODLES	Best	4	2	1	20
Miracle Noodles	Best	3	0	2	20
Kelp Noodles	Best	0	0	0	6

You can get Kelp noodles and Miracle noodles HERE.

BLIZZARD and Adrenal-Thyroid Connection

Do you or someone you know have hypothyroidism? Did this happen after a stressful event? If there is inadequate thyroid hormone, the adrenal glands are affected and if there are inadequate adrenal hormones, the thyroid is effected. Your adrenal glands are your main stress-adaptation gland (these are your "fight or flight" hormones) that push out adrenaline, epinephrine and nor-epiniphrine ... they are necessary for staying alive. BUT you only have so much of these hormones that you can use up each day. In a constant state of stress, you will run out of these essential hormones and they will start to steal hormones from your thyroid or sex hormones.

When your adrenal glands are overworked, your body converts progesterone into adrenal hormones. This depletes you of the progesterone you need for other functions such as estrogen balance (this causes estrogen dominance... belly fat). The thyroid and progesterone have a normalizing and anti-stress effect on the pituitary gland, which helps out the adrenals. When progesterone falls because it is being converted to the stress-fighting hormone, the thyroid suddenly has to take on the task of removing stress from the body.

The thyroid governs your metabolism, the rate of which you burn fat (as well as brain and other essential body functions). If the adrenals are depleted, the thyroid will jump in to maintain a proper rate of adrenal hormone production. However, the endocrine system can't handle this forever. Over time, the thyroid decreases hormone production to conserve energy. At first, you may experience both thyroid and adrenal imbalance, but over time they will become problem-some for one gland... most likely the thyroid.

There are several helpful nutrients that can help normalize thyroid function. If you doctor claims your thyroid is normal, you may not be converting T4 to the more potent T3 hormone. Some things that can help are:

1. Kelp: Kelp is a large, leafy brown algae that belongs to the seaweed family and grows in the colder waters of the world's oceans. It is a good source of marine minerals, including potassium, magnesium, calcium and iron. It is also an excellent source of iodine, which has been shown to support healthy thyroid function. Your thyroid gland is responsible for producing the hormones that support normal cellular metabolism. Kelp has also been used by homeopathic physicians in the treatment of obesity, poor digestion, flatulence, obstinate constipation, and to protect against effects of radiation. It is very beneficial to brain tissue, the membrane surrounding the brain, the sensory nerves, and the spinal cord. Click HERE to find.

2.  L-Tyrosine: Tyrosine is an amino acid found in red meat and other animal products. Tyrosine can also be made by another amino acid, phenylalanine, but it needs iron for conversion. Many women lack iron because of heavy periods or uterine fibroids. They can't make tyrosine and may end up with low thyroid function. People who have stress use more tyrosine to deal with stressors, which also leads to low thyroid. Low thyroid leads to low blood pressure, cold hands and feet, and restless leg syndrome. Take 500-1000mg twice daily. Click HERE to find. 

3.  Ashwagahnda: This extract enhances thyroid function and produces a significant increase in T4 thyroid hormone. It also works with guggal to improve the conversion of T4 to the more active T3. Take 75-150mg one or two times daily. Click HERE to find.

4. GUGGAL: Supports complete thyroid health and enhances the conversion of T4 hormone to the more potent T3. Guggal and ashwagandha should always be used together as they have synergistic effects on the thyroid gland. Both boost thyroid without influencing the release of the pituitary hormone TSH. 90% of hypothyroidism are due to a problem with the thyroid gland itself and not the pituitary or an impaired conversion of T4 into T3 in tissues outside of the thyroid gland. Take 50-100mg one or two times daily. Click HERE to find.

Foods such as rapeseed (used to make canola oil), tapioca starch (cassava), sweet potatoes, lima beans, soy and pearl millet should be avoided if you have hypothyroidism. Out of this list only soy has been proven to promote hypothyroidism. Soy contains phytates, which bind to the minerals needed to make thyroid hormones. Avoid common "healthy" soy protein foods such as soy milk. However, when fermented, the phytates are deactivated. So soy products, like tempeh, miso are fine in moderation... but always choose organic due to the 'genetically modified' issues.

The mineral selenium is essential for thyroid health; which it is found mainly in Brazil Nuts, also in kelp, eggs, tuna, shellfish, organic beef liver, sunflower and sesame seeds, garlic and onions.

Disclaimer: Please always check with your doctor before adding supplements into your regime.

Ingredients in DQ Cookie Dough Blizzard: Chocolate Chip Cookie Dough: Unenriched Wheat Flour, Sugar, Margarine (Palm Oil, Water, Soybean Oil, Mono- and Diglycerides, Artificial Flavor[Milk], Colored with Annatto, Calcium Disodium EDTA added as a preservative, Vitamin A Palmitate added), Chocolate Chips (Sugar, Chocolate Liquor, Cocoa Butter, Soy Lecithin [Emulsifier], Vanilla), Powdered Sugar (Sugar, Corn Starch), Butter (Cream, Salt), Pasteurized Eggs, Brown Sugar, Corn Starch, Natural and Artificial Flavor, Salt. Dairy Queen Vanilla Soft Serve: Milkfat and nonfat milk, sugar, corn syrup, whey, mono and diglycerides, artificial flavor, guar gum, polysorbate 80, carrageenan, and vitamin A palmitate. Fudge: High Fructose Corn Syrup, Sweetened Condensed Skim Milk (Skim Milk, Sugar, Corn Syrup), Partially Hydrogenated Coconut Oil, Water, Fructose, Cocoa processed with Alkali, Cocoa, Sodium Alginate (Algin, Dextrin, Sodium Phosphate), Salt, Mono & Diglycerides (Vegetable), Potassium Sorbate (a preservative), Soy Lecithin, Disodium Phosphate, Artificial & Natural Flavors.

"HEATHIFIED" BLIZZARD
1 cup "healthified" vanilla ice cream (recipe follows)
1/4 cup unsweetened almond milk
Handful of "healthified" cookie dough (recipe follows)

Place the ice cream and the almond milk in a blender. Mix until smooth (add more ice cream or almond milk depending on your desired consistency). Place into a cute ice cream cup and place a handful of cookie dough pieces into the Blizzard. Enjoy!

NUTRITIONAL COMPARISON (per 319g serving):
DQ Small Blizzard = 720 calories, 28g fat, 12g protein, 105g carbs, 0g fiber (105 effective carb)
"Healthified" Blizzard = 490 calories, 21g fat, 13g protein, 9g carbs, 5g fiber (4 effective carbs)



VANILLA ICE CREAM:
5 egg yolks
1 cup Swerve (*keeps ice cream soft)
1 tsp stevia glycerite
1 cup heavy whipping cream
1 cup unsweetened almond milk
1 tsp Celtic sea salt (keeps ice cream soft)


In a medium saucepan place the egg yolks and sweeteners 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 and salt. Let cool completely (I cooled in the refrigerator 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 minutes or according to your ice cream maker's directions. Freeze until set for vanilla ice cream.

"HEALTHIFIED" CHOCOLATE CHIP COOKIE DOUGH
3/4 cup blanched almond flour
1/4 cup coconut flour
1/2 tsp aluminum free baking powder
1/2 cup butter or coconut oil
3/4 cup erythritol (or Swerve)
1 tsp stevia glycerite
1 tsp Celtic sea salt
1 ChocoPerfection Bar (chopped)

In a medium bowl, cream the butter, erythritol and stevia. Cream for a few minutes until very fluffy. In a separate bowl mix together the almond flour, coconut flour, baking powder, and salt. Slowly add in the dry ingredients to the wet and mix until smooth. Add in chocolate. With your hands, roll into little balls and freeze. Once frozen add into the milk shake. Makes 5 servings. OPTION: Bake some dough at 325 degrees F for 20 minutes to make a few ice cream sandwiches!

Find more fun recipes like this in my kids color cookbook. Click HERE to find.

EASY Maple Pumpkin Flan and MAGNESIUM MIRACLE

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.

A high sugar and starch diet increases the production of cortisol. Cortisol also regulates urinary excretion on magnesium. Magnesium is a miracle mineral that is needed for over 300 reactions in your body. It is needed to make serotonin, a deficiency causes high blood pressure, frequent urination, muscle cramps, restless leg, headaches, it also can cause chocolate cravings!

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.

Here is another wonderful comment!

Hi Maria,

I would like to toss my hat in the ring with your other success stories!

I am 46 and have never had known health issues or trouble with my weight- I was on the self-professed "all carb diet". About a year ago, I began to gradually pick up a pound here and there and my husband did as well.  This time around, however, cutting back on calories did not help us lose the weight!

I started looking into different diet approaches and came across your blog.... Needless to say I was at first very hesitant- how in the world could I live without my morning bagel?  But I decided to give it a try, just for a week, I told myself.  I was completely unprepared for how amazing I would feel almost instantly.  I had so much energy I could literally not sit still and lost 5 pounds in the first week- AND I was eating more than ever (all those 'forbidden' foods like eggs! Haha)

My mother was type ll diabetic, but since I had no obvious symptoms I had not been concerned- my fasting BS was fine and my doc sent me on my way.

After researching Insulin and Glucose I went back to the doctor and asked to have and A1c done in addition to my other bloodwork.  Sure enough I was pre-diabetic!  Sooooooo, by the time your fasting blood sugar is high, you have already done THAT MUCH MORE damage to your body!  I am so glad I ordered that test!

Now I am really serious about this change in diet/lifestyle- I purchased all your books and cleaned out my pantry.

In just 8 months I have reversed diabetics.  My fasting sugar is very low, A1c is also- but the really cool thing is when I do have something sweet (like strawberries) my sugar does NOT shoot up like it used to!  This tells me my insulin sensitivity is returning- I was terrified of becoming insulin dependent and this is so encouraging!

 Another bonus? My cholesterol is absolutely PERFECT.  Even my doctor is blown away and I am hoping she will begin counseling her patients differently.

My husband has had a different effect from junk foods- his hormones are completely out of whack and the weight is coming off very slowly- he feels so much better though, so is not having any trouble saying no to the junk- his blood work is also coming back perfect, telling us his body is healing also.

My son has suffered from seizures for several years- you guessed it, the seizures are almost non existent now!

It has been very interesting to see the effects of highly processed foods within our own family.

I have tried many low carb recipes and we really enjoy yours Maria- everything is very flavorful and I have had a great time experimenting!  I recommend your blog/books to everyone!

Keep up the great work Maria!

"HEALTHIFIED" PUMPKIN FLAN
5 eggs
1 cup pumpkin, canned
1 tsp cinnamon
1/4 tsp Celtic sea salt
1/4 tsp nutmeg
1/3 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1 cup heavy cream (or coconut milk)
1 cup unsweetened almond milk

OPTIONAL: Nature's Hollow Maple Syrup

Preheat the oven to 325 degrees. Boil water in a tea kettle and set aside. Grease a large muffin tin or cake pan generously with coconut oil.

In a large bowl add the eggs and sweetener and mix gently. Add the rest of the ingredients and mix well but not frothy. Pour the egg mixture into the greased pan (or large muffin tin). Place the flan filled pan into the roasting pan (water bath). Put the two pans into the preheated oven and add boiling water an inch or two up the sides of the custard pan. Cooking the custard surrounded by the water is called bain-marie. It distributes the heat more evenly. Cook the pumpkin flan for 45 minutes in a 325 degree oven. Check for doneness by inserting a sharp thin knife into the center of the flan. If it comes out clean it is done. If desired, top with Nature's Hollow Syrup. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Pumpkin Flan = 188 calories, 10g fat, 5g protein, 22 carbs, 0.9g fiber (21.1 effective carbs)
"Healthified" Flan (cream and almond milk) = 106 calories, 8.8g fat, 4.2g protein, 3.4 carbs, 1g fiber (2.4 effective carbs)
"Healthified" Pumpkin Flan (coconut milk) = 124 calories, 10g fat, 4.6g protein, 4.6g carbs, 1.7g fiber (2.9 effective carbs)

Grilled Romaine Salad and MENOPAUSE ANXIETY

Too many women are being mistreated during menopause with prescription antidepressants and HRT. Antidepressants are not a solution to hormonal problems. If you are truly depressed, medication may be the answer, but less than 10% of people truly have a chemical imbalance... so why are 80% of the clients I see on an antidepressant or anti-anxiety medication?! Well, low progesterone also is the leading cause of anxiety, insomnia and hot flashes. And estrogen determines fat distribution. To top all the uncomfortable things that can follow menopause, prescription antidepressants cause weight gain, low libido and night sweats... the same things you are fighting because of low progesterone! Low hormone output will also raise blood cholesterol and triglycerides because cholesterol produces hormones. All our major hormones are made from cholesterol: estrogen, progesterone, cortisol, thyroid, DHEA, and testosterone. If we don’t eat enough, our bodies divert cholesterol from our endocrine system to use for brain function and repair. When that happens, it’s almost impossible for our bodies to maintain hormonal balance. Hot flashes, here we come! This is why I suggest everyone to use coconut oil! Lots of healthy fats = healthy hormones!

Dr. Frank Tallis found his patients with depression with sub-clinically low thyroid function (not low enough for most doctors). Once the hypothyroid was treated, the depression lifted.

During menopause, the adrenal glands over already over worked. They help women cope with the stressors of life, but during this time, they also provide sex hormones once produced by the ovaries (which are no longer producing them). Certain nutrients support the adrenal glands, such as B-vitamins are our "anti-stress" vitamins. Menopausal symptoms, such as hot flashes, insomnia, night sweats, and anxiety are also symptoms of Cushing's Disease. This disease is when there is over-activity of the adrenal cortex.

The adrenal hormones and the thyroid hormones are directly connected. You must take care of your body in order for it to take care of you. Get quality sleep, eat quality food, reduce caffiene and grains, relax... get a massage! :) Cortisol is the stress hormone that alters fat cells and make them resistant to weight loss.

Also, women entering menopause should think again when contemplating estrogen therapy. Too much estrogen inhibits thyroid hormone, which promotes weight gain. This also happens when women who are still menstrating are put on birth control... this further shuts down the thyroid hormone; particularily the utilization of T3, the most actitive thyroid hormone. Estrogen from outside sources or produced naturally, causes women to be estrogen-dominant. BUT the good news is when you eliminate grains and wheat, too many carbohydrates, and alcohol, you lower insulin. Insulin also makes fat cells and estrogen. By controlling insulin, you help balance all your hormones, which will make fat loss easier and helps eliminate those undesired menopausal symptoms! There are also natural ways to detox estrogens from the fat cells and liver; I love the product Estrofactors. 

Also, Evening Primrose Oil also helps with vaginal dryness and decreased libido. Evening Primrose Oil has been called the most sensational preventive discovery since vitamin C. It contains the pain relieving compound phenylalanine (which converts to l-tyrosine with iron) and is increasingly being used to treat chronic headaches. It is currently being studied all over the world as a treatment for aging problems, alcoholism, acne, heart disease, hyperactivity in children, symptoms of menopause, multiple sclerosis, weight control, obesity, PMS and schizophrenia. In fact, Evening Primrose contains one of the highest concentrations known of GLA (healthy fatty acid) and only a few other plants contain it at all.  The gamma-linoleic acid, linoleic acid and other nutrients in this oil are essential for cell structure and improve the elasticity of the skin. These fatty acids also help to regulate hormones and improve nerve function aiding problems ranging from PMS to migraine headaches. The hormone balancing effect contributes to healthy breast tissue. Click HERE to find. 

"HEALTHIFIED" GRILLED ROMAINE
2 heads romaine lettuce
Macadamia nut OR quality olive oil
Warm Bacon-Mushroom Vinaigrette, recipe follows
OPTIONAL ADDITIONS: Walnuts, tomatoes, grilled grass fed steak, blue cheese, marinated red peppers

Preheat a grill to medium-high. Rinse and pat dry the lettuce. Cut the 2 heads in half lengthwise. Brush surface with oil and grill about 4 to 5 minutes total, turning occasionally. Place each wedge on a salad plate and drizzle with dressing. Top with your favorite additions and serve.

Photo of my many healthy salad dressings. Click HERE for my cookbooks.

"HEALTHIED" WARM BACON-MUSHROOM VINAIGRETTE
4 oz bacon (about 4 slices)
2 cups sliced mushrooms
3 TBS coconut vinegar
1/4 cup water
 2 TBS macadamia nut OR quality olive oil
 Celtic sea salt and freshly ground black pepper
 2 TBS chopped flat-leaf parsley

Cut bacon into 1/2”-wide strips. Cook bacon with 3 TBS water in a medium skillet over medium heat, stirring often, until bacon starts to crisp. Add mushrooms; cook, tossing occasionally, until tender, 5–6 minutes. Add vinegar and 1/4 cup water; simmer until reduced by half, about 1 minute. Stir in oil. Season with salt and freshly ground black pepper. Stir in parsley. Can be made 1 day ahead. Rewarm before using. Makes 1 cup.

NUTRITIONAL INFO (per 2 TBS)
Traditional Dressing = 140 calories, 14g fat, 1.2g protein, 5g carbs (5 effective carbs)
"Healthified Dressing = 56 calories, 4.7g fat, 2.9g protein, 0.4g carbs (0.4 effective carbs)

Coconut Vinegar nutritionally exceeds other vinegars in its amino acid, vitamin and mineral contents, and is an excellent source of FOS (a prebiotic that promotes digestive health). In addition to using in your favorite dressings and marinades, our Coconut Vinegar may also be used instead of apple cider vinegar for skincare or with any internal cleansing program. (This delicious vinegar does not have a coconutty flavor.) Click HERE to find.

EASY Shrimp Scampi Bake and Why NOT RICE NOODLES

Yes, rice noodles are gluten free, but I have a few reasons why my family doesn't eat it. First off, it will still cause inflammation and weight gain. The initial indicator of almost every illness is inflammation of our cells. Therefore it is critical for us to get a better understanding of what causes inflammation and choose the right foods prevent it from happening!

Inflammation is usually associated with pain, swelling, and heat. BUT it doesn't always show externally; "silent inflammation” is more dangerous because we usually don't  know we have it until an illness falls upon us. Everyday issues like headaches, sinus problems, allergies, skin disorders, acne, heart disease, stroke, aching joints and back, arthritis, and cough are nothing more than a physical manifestation of silent inflammation. By the time we notice and address the symptoms, our cells have already been inflamed for a long time.

One of the reasons so many people are dealing with inflammation is because a rapid rise in blood sugar, which causes biochemical changes in the cell. Choosing low carbohydrate foods is one of the best ways to decrease inflammation. When blood sugar rises, sugar attaches to collagen in a process called “glycosylation,” increasing inflammation (and increases wrinkles!) Athletes also mistakenly eat too many carbohydrates that hinder their healing and recovery time because they are constantly inflaming their joints.

So, 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.

Using high quality fats is also essential to reduce inflammation in the body. Omega-6 fats, found in margarine, soybean, corn and safflower oils, are inflammation-causing fats; these are found in salad dressings, most pre-made pesto sauces, Jiff peanut butter, ALL pre-packaged cookies and cracker, frozen dinners... In contrast omega-3 fats, found in fish (sardines, anchovies, salmon), vegetables, grass-fed butter, and free range eggs, have an inflammation-suppressing effect.

Gamma-linolenic acid (GLA) is a healthy omega-6 fat that enhances the anti- inflammatory effect of omega-3 fats. Both GLA and omega-3 fish oils are helpful in healing arthritis, eczema, and other inflammatory issues. GLA is found in leafy green vegetables, olive oil, walnut oil, macadamia oil, avocados, and nut butters.

I also get a lot of questions about brown rice or quinoa. Well, check out this chart, which you can find more charts like this in my cookbook: Nutritious and Delicious.

To read more on why the Asians eat a lot of rice without weight gain and inflammation click HERE. 

"HEALTHIFIED" SHRIMP SCAMPI BAKE
1/2 cup butter or macadamia nut oil
 1 TBS prepared Dijon-style mustard
 1 TBS fresh lemon juice
 1 TBS chopped garlic
 1 TBS chopped fresh parsley
 1 lb medium raw shrimp (shell on increases flavor)
1 bag Kelp Noodles

Prepare the Kelp Noodles according to directions (this only takes a minute... so less time in the kitchen! Yahoo!!!). Set aside in a beautiful serving dish.

Preheat oven to 450 degrees F (230 degrees C). In a small saucepan over medium heat, combine the butter, mustard, lemon juice, garlic, and parsley. When the butter melts completely, remove from heat. Arrange shrimp in a shallow baking dish. Pour the butter mixture over the shrimp. Bake in preheated oven for 12 to 15 minutes or until the shrimp are pink and opaque. Place baked shrimp and butter sauce over the noodles, peel shrimp and enjoy! Serve with "Healthified" Protein Garlic Bread. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Scampi (using gluten free RICE NOODLES) = 512 calories, 24g fat, 25g protein, 45g carbs, 1g fiber (44 effective carbs)
"Healthified" Scampi = 320 calories, 24g fat, 24.1g protein, 1.1g carb, 0g fiber (1.1 effective carbs)

HELPFUL TIP: Someone posted this.  If you slow cook them they get soft.

"When I went to stir it & serve it I couldn't find the noodles. Then I realized they had almost dissolved and all that remained was very small pieces which were very soft! So I guess they do get soft if you cook them long enough and catch them before they disappear! LOL! My dinner was quite good and the dissolved noodles actually thickened the sauce, so it was a win-win! "

Green Bean Sushi and CHOLESTEROL

Eggs, eggs and more eggs! What about my cholesterol you ask?

I have a cute client who went to see the lipid specialist who ironically used to work for Cargill! The specialist told her she must stop the coconut oil and can only consume 2 eggs per week. She was so upset considering she has her own chickens and organic eggs she gathers from her back yard.

Let me back up, her cholesterol numbers started to creep up. Why? Well, she was in the beginning stages of menopause and her ovaries were slowing production of progesterone. All our major hormones are made from cholesterol, including progesterone, estrogen, cortisol, DHEA, and testosterone. If we don’t eat enough of this vital nutrient, our bodies converts cholesterol from our endocrine system to use for our brain and thyroid function. When that happens, it’s almost impossible for our bodies to maintain hormonal balance. This is when we experience sleep issues, anxiety and hot flashes! So a low-cholesterol, low-fat diet is very unhealthy, especially for women. 

Cholesterol is so important to our body that nature has created a backup plan in the event your diet falls short, such as a famine. If this happens, your liver helps out and makes cholesterol to guarantee your body a baseline level. If you follow the guidlelines of most lipid specialists of a low-fat, high-carb, oatmeal-filled diet, high levels of insulin will be released  which trigger the body to siphon off excess blood sugar into the liver to make cholesterol and triglycerides. In a healthy body our liver makes around 75% of the cholesterol you need. The rest you have to eat. My favorite sources are coconut oil, butter, grass-fed meats, shellfish, and EGGS!  I also want to mention that a woman's breast milk is SUPER high in saturated fat, which helps babies produce healthy thyroid hormones which governs brain development.

If you cut out cholesterol and start to eat more "whole grains," your body goes into famine mode which causes your liver overproduce triglycerides and cholesterol to make up the difference and stock up. This overdrive state can’t stop until you start eating cholesterol again. Eating a low-cholesterol, high-carbohydrate diet can actually lead to high cholesterol! Not to mention it also is hurtful to our hormone levels. Many of the men I see in my office who take cholesterol lowering statin drugs also take Viagra because they aren't producing testosterone, which lowers sex drive.

Being dehydrated causes your cholesterol levels to be high because your liver is helping out the kidneys and can't focus on the job of making cholesterol. Emotional stress also can cause cholesterol levels also respond negatively for similar reasons.

To learn more, you MUST listen to this!!!: April 3rd 2010 episode!!! 

Here is also a great article: Cholesterol: Among The Most Vital Lipids The Body Produces

Another great article on why cholesterol lowering drugs are NOT the answer: Why Women Should Stop Their Cholesterol-Lowering Medication

So bring on the eggs! Looking for a cute appetizer to serve at a party? This would be a hit. Very tasty and they can be assembled (but not cut into pieces) 1 day ahead and chilled. I kept my rolls wrapped tightly in plastic wrap. Make sure to cut the rolls while cold, then bring to room temperature before serving, about 30 minutes.

"HEALTHIFIED" GREEN BEAN SUSHI
1/2 lb green beans, trimmed
3 hard-boiled large eggs, quartered
2 TBS Organic Spectrum mayonnaise
1/2 tsp grated lime or lemon zest
1/2 TBS fresh lime or lemon juice
1/3 cup minced scallions
15 thin slices nitrate free ham or prosciutto (about 7 by 3 inches)

Make hard boiled eggs. (TIP: I always boil 1 dozen when I bring mine home from the neighbor so I can have an easy snack in the fridge. My kids love Deviled Eggs!) Cook green beans in a large pot of boiling salted water (1 TBS salt per 2 quarts water), uncovered, until just tender, about 4 minutes. Drain and place into a ice cold water bath to stop cooking. Drain and pat dry.

Place the hard boiled eggs, mayonnaise, zest, lemon juice, scallions, 1/2 tsp pepper, and 1/4 tsp Celtic sea salt into a food processor and blend until smooth.

Place 3 slices prosciutto perpendicular to slats and slightly overlapping to form a large 9- by 7-inch rectangle on a sushi mat with slats running crosswise or a 9-inch square of parchment paper on a work surface. 

Spread some of the egg mixture evenly across bottom half of prosciutto rectangle. Place the beans on egg side by side and end to end, overlapping ends, in 8 tight rows parallel to slats. Spread another tablespoon of the eggs over beans.

Roll up the sushi very tight using the mat. Transfer the roll, seam side down, to a cutting board. Trim the ends and cut crosswise into about 10 (3/4-inch) pieces. Repeat and cut 4 rolls. Turn pieces upright to serve. This recipe was inspired by Gourmet Magazine. Makes 10 servings.

NUTRITIONAL INFO (per serving)
"Healthified" Sushi = 63 calories, 2.9g fat, 6.4g protein, 2.5g carbs, 1g fiber (1.5 effective carbs)

Smoked Chicken Salad Sandwich

Many people are starting to realize that the traditional food of our ancestors, real food, is much better for us than the chemical-drenched industrial stuff turned out by the big food industry. Food smoking is an ancient method of preserving food using wood smoke. It is believed to be almost as old as the use of fire itself. When prehistoric people hung the surplus meat or fish they had caught after a successful hunting or fishing trip from the ceiling of their cave to protect it from vermin and contamination, they would have noticed that the meat exposed to the smoke of the fire stayed edible for longer. If washed with sea water prior to drying and smoking, it would have lasted even longer because of the preserving properties of the salt. Smoked meat not only is a method of preserving meat, it is also a great method for infusing flavor and for enhancing the appearance of meat.

There are many products on the market that have been treated with smoke flavours to make them resemble genuinely smoked foods, that can be sold for higher prices. This practice has nothing to do with real food smoking and is banned in some countries, although it is common in the UK, the US and Australia.

Smoking meats involves three processes. The first process is the drying process and it does not involve smoke. The second process really begins the slow cooking process and incorporates smoke as a means of sealing the meat. Smoke helps to reduce bacteria and fungus from colonizing on meat. It is actually the nitrate that is found in the smoke that helps to keep meat safe from spoiling. The third phase of smoking meat is a finishing process that cooks the meat all the way through. The smoking process for a ham is only about 24 hours but brining a ham can take significantly longer.

BENEFITS OF SMOKED MEATS:

1. Awesome flavor! I never liked chicken before my husband purchased a smoker...it was always too dry, but now I LOVE IT!

2. Unlike a grill, no gas is used

3. Unlike a grill, the meat doesn't get chard, found to increase cancer risk. The problem with grilling any kind of protein – red meat, poultry, fish – is that the process causes formation of two cancer-causing agents: HCAs, or heterocyclic amines, and PAHs, polycyclic aromatic hydrocarbons, said Karen Collins, nutrition adviser to the American Institute for Cancer Research. Laboratory data show these substances trigger the cancer process, and while data in humans are limited, there is suggestive evidence that they can also trigger cancer in people.

4. Very economical... all you need is fire!

5. Meat is preserved without the need for refrigeration. We've only recently discovered that wood smoke contains compounds such as phenols that inhibit the growth of microbes that cause food to spoil. Also, the salt, which is used to cure or brine the produce prior to smoking, draws the water out of the cells of the bacteria and kills them. 

6. No additives used! The trend in eating is towards high-quality, 'slow food', with local, natural ingredients free from chemical additives.

There are different methods for smoking meats that come from different types of animals. The breast of a turkey is quite a bit different from the pork ham. Many of the commercial or home smokers will come with instructions as well. Local resources such as a health-food store or co-op may also have information about people willing to teach techniques used in smoked meat preservation. Learning to smoking meats can benefit your family or lifestyle and is a worthy endeavour. The benefits can be quite positive. Not only can meat be preserved, but the consumer then has control over what kind of additives go into the food they will consume. This is very much an organic type philosophy and as such brings with it a lot of the organic benefits to health and food consumption.

We have experimented with smoking, poultry, meat, sausages, fish, cheese, eggplant but can also include smoked eggs, other vegetables and nuts. The smoked eggplant was SUPER good! Click HERE to find the smoker I love on sale for $75 off!

"HEALTHIFIED" CHICKEN SALAD

4 cups cubed, smoked chicken meat
1 cup homemade OR organic mayonnaise

1 tsp paprika
1 green onion, chopped
1 cup chopped pecans
1 tsp Celtic sea salt
ground black pepper to taste
OPTIONAL: Sliced hard boiled eggs, 1 cup chopped celery, 1/2 cup minced green pepper
8 Protein Buns


Clean and breakdown chicken into thighs, breasts, wings. Place soaked wood chips in the bottom of your smoker, and place the chicken on the racks. Smoke (outside) for 3-4 hours depending on the manufaturer’s directions. At this point you still want to finish cooking it in a pre heated oven at 250 degrees F for 30 minutes or until deep golden.


In a medium bowl, mix together mayonnaise with paprika and salt. Blend in onion and nuts (and other additions that you prefer: celery, or green pepper). Add chopped poultry, and mix well. Season with black pepper to taste. Add sliced hard boiled eggs if desired. Chill 1 hour. Use PROTEIN BUNS for sandwiches. Makes 8 servings.

NUTRITIONAL INFO (per serving)
Traditional Sandwich = 445 calories, 23g fat, 27g protein, 30.5g carbs, 2.4g protein (28.1 effective carbs)
"Healthified" Sandwich = 325 calories, 22g fat, 29g protein, 4g carbs, 1.5g fiber (2.5 effective carbs)