Baked Brie

Tropical Traditions

I often get asked "where did you get that big bag of coconut flour". Tropical Traditions is one of the best quality sources of coconut oil and coconut flour I have found. There is also some variability in coconut flours as some brands don't soak up as much moisture as others (some people had problems with my cinnamon rolls because of this). This is the brand I use so you won't have any issues like that with any of my recipes if you use this brand. Also if you purchase from the links below and are a new customer I get a little gift certificate which helps me pay for ingredients for all my experimentation (it took me over 10 pounds of almond flour to get my sub bread right!).

They also have a deal going on where new customers will receive a free copy of their Virgin Coconut Oil book (a $25 value). Thanks for your support!

Coconut Oil click HERE

Coconut Flour click HERE

Pepperidge Farm Frozen Pastry

Do you use Pepperidge Farm Frozen Pastry? They contain trans-fats and high fructose corn syrup...They use so much trans-fat they list it twice!


INGREDIENTS: UNBLEACHED ENRICHED WHEAT FLOUR [FLOUR, MALTED BARLEY FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE (VITAMIN B1), RIBOFLAVIN (VITAMIN B2), FOLIC ACID], WATER, PARTIALLY HYDROGENATED VEGETABLE SHORTENING (SOYBEAN AND COTTONSEED OILS COLORED WITH BETA CAROTENE), CONTAINS 2 PERCENT OR LESS OF: SALT, HIGH FRUCTOSE CORN SYRUP, WHEAT GLUTEN, DISTILLED MONOGLYCERIDES (FROM HYDROGENATED SOYBEAN OIL) AND SOY LECITHIN.

One reason why trans-fats are so bad is that they interfere with our cell's ability to metabolize OMEGA 3 fats. Our brain = 60% fat. Trans-fats damage cell membranes of vital structures of our brain and nerve cells.
Imagine this: We have “parking spots” that are specifically designed to receive certain molecules. When OMEGA 3’s “park”, it fills assigned parking spot and contributes to the health of the membrane. However, if trans fatty acid "cars" come along, they try to squeeze into a space that doesn't fit. A biochemical traffic jam occurs and the right cars can’t get to where they need to be.

2 problems occur:
1. The molecular misfit “car” is left to wander throughout the body, causing damage in other places.
2. These misfit “cars” keep pushing their way in, damaging them and the “cars” around them. This also changes the cellular membrane and the right “cars”, the healthy nutrients, no longer fit.

Hydrogenated fats can weaken cell membranes, keeping out needed nutrients and also allowing harmful ones to leak in. Causing inflammation (which will increase cholesterol)...cholesterol isn't the bad guy. Think of cholesterol as the firefighters that are trying to put out the fire (inflammation). We need to heal inflammation, NOT take a prescription drug that kills the firefighters. That is isn't going to help...put out the fire! To read more on this, check out: Secrets to Controlling Your Weight, Cravings and Mood.

"HEALTHIFIED" BRIE

PASTRY:
1 1/2 cup blanched almond flour (5 oz) (or 1/2 cup coconut flour or 2.5 oz)

5 TBS psyllium husk powder (no substitutes) (45 grams)
2 tsp baking powder
1 tsp Celtic sea salt
2 1/2 TBS apple cider vinegar (1 oz)
3 egg whites (8 egg whites if using coconut flour)
1 cup BOILING water (7 oz)

FILLING and TOPPING:
1 (8 ounce) wheel Brie cheese
3 TBS Nature's Hollow Xylitol honey (no substitutes)
2 TBS pecans

NOTE!  If you are having an issue with a bubble, try weighing your ingredients as listed above.  I use this kitchen scale. :)

Preheat the oven to 300 degrees F. In a medium sized bowl, stir together the almond or coconut flour, psyllium husks, baking powder and salt. Add the eggs and vinegar. Stir continuously as you add the hot marinara or water. 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 circle shape with even thickness throughout. Place brie in center, and fold pastry around it, sealing seams. Transfer to baking sheet, seam side down. Bake brie until pastry is golden, 23-35 minutes.

Drizzle with Nature's Hollow Honey. Sprinkle with pecans. Serve with "healthified" cheez it crackers. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Baked Brie = 401 calories, 30g fat, 9g protein, 27g carbs, 1.2g fiber (25.8 effective carbs)
"Healthified" Baked Brie = 239 calories, 18g fat, 11.2g protein, 7.9g carbs, 4.9g fiber (3 effective carbs)

This recipe along with many others are in the cookbook: The Art of Eating Healthy SAVORY

Thank you all so much for your support!

Caramel Apple Crisp Ice Cream and Caramel VIDEO

I just got notice that there are a couple deals going on for Swerve right now.   You might want to stock up. :)

2 Canisters for $10 (when they put two canisters in their cart it changes the price to $10)
6 Canisters for $30
Buy 2 Confectioners Swerve, Get 1 Free

They are good thru 9/30.  You can get them on my astore.  When you checkout through the Amazon cart the deals will show up there.  Happy Baking!

You can get Canister Here

You can get Confectioners Here

I just received this awesome email from a client: "Going to gluten-free/sugar-free was very daunting at first. If someone told me, "You need to go gluten and sugar free" and sent me on my way, I would be completely lost. Your cookbook has made it so so easy to do! I won't lie, I've had days where I ate a piece of pizza or had birthday cake. But they are far and few between and I've found that I feel like crap after that. I've noticed that the days my son eats a protein dinner and a protein breakfast, our morning routine is easier and there are fewer meltdowns. I've also noticed a difference in his daily "report" from daycare. It's been great for our family and my husband's enjoyed most of what I've made. I find that I spend a ton of time in the kitchen, but I feel really good knowing I'm making healthy food for myself and my family."

APPLE ICE CREAM:
5 egg yolks
1 cup Swerve or Just Like Sugar (*keeps ice cream soft)
1 cup heavy whipping cream
1 cup unsweetnened almond milk
1 tsp Celtic sea salt (*keeps ice cream soft)
1/2 tsp apple flavoring

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 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 ice cream or stir in pieces of "crisp topping" and caramel.


CRISP TOPPING:
1/3 cup Swerve (or erythritol)
1 tsp stevia glycerite (omit if using Swerve)
1/3 cup crushed almonds/pecans/walnuts
 1/4 cup almond flour
1/4 cup Jay Robb vanilla whey protein (or egg white protein)
1 tsp ground cinnamon
1/4 cup butter or coconut oil, softened

Preheat oven to 325 degrees F. Combine 1/3 cup erythritol and stevia glycerite, 1/3 cup crushed nuts, almond flour, whey and cinnamon in a small bowl. Cut in butter with fork or pastry blender until mixture resembles coarse crumbs. Place mixture on a cookie sheet and bake until topping is golden brown, about 15 minutes.  Cool and use to swirl into ice cream.

CARAMEL SWIRL:
6 tbsp butter
1 cup Swerve OR Just Like Sugar OR xylitol
1/2 cup heavy whipping cream

Using Swerve OR Just Like Sugar: Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. Work fast or the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan. As soon as it comes to a boil, watch for specks of brown (this is brown butter....so good on veggies!). Immediately add the Just Like Sugar® and the cream to the pan. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, and then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator up to 2 weeks.

Using Xylitol: Again have everything ready. Wear oven mitts; the caramelized sugar will be much hotter than boiling water. In a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan, heat sweetener on moderately high heat. As it begins to melt, stir vigorously with a whisk or wooden spoon. As soon as it comes to a boil, stop stirring. You can swirl the pan a bit if you want, from this point on. As soon as all of the xylitol crystals have melted (the liquid should be dark amber in color), immediately add the butter to the pan. Whisk until the butter has melted. Once the butter has melted, take the pan off the heat. Count to three, then slowly add the cream to the pan and continue to whisk to incorporate. Note that when you add the butter and the cream, the mixture will foam up considerably. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator for up to 2 weeks.

Fun Fact!  Did you know that one granny smith apple has 29 net carbs with 26g of sugar. A kitkat has 26g net carbs with 20g sugar!

Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Apple Crisp Ice Cream = 295 calories, 19g fat, 3g protein, 59.7g carbs, 2g fiber (57.7 effective carbs)
"Healthified" Apple Crisp Ice Cream = 202 calories, 19g fat, 4.4g protein, 2.4g carbs, 0.8g fiber (1.6 effective carbs)

Here is a video showing how to make the caramel sauce! 

MAXIMIZE YOUR METABOLISM

Hi All!

I first want to say I love the fall! I love sweaters and tall boots! I can finally wear tall boots. When I was a teenager, I could never get the zipper zipped over my calves. I still have large calves and people ask me all the time on the street, "Are you a cyclist?" Nope... I like to ride my bike with the boys, but not fast. I just have big calves. Every body is shaped differently, but I am proud to say, now that I have changed my eating style, I no longer have to run marathons to lose weight and I can now fit into those awesome boots! I hope that through sharing in my journey with you, it will inspire you to become the person you want to be. Since people have shown so much interest and asked so many questions concerning my lifestyle and eating habits, I have decided to do just that; host another class and share my journey with you. I want to help inspire you to become what I feel.

This is my Tiramisu Cupcake.  Recipe will be in my Holiday cookbook coming in 2013.

The class is only $25. Pre-registration is required. For those of you who are out of the area there will be a Skype option. The Skype option will be limited to the first 25 people (so sign up fast) and you get a PDF of the slides to follow along with the Skype audio and video to recap the conversation.

WHEN: Sunday November 4th from 5-7pm central
WHERE: My home in River Falls, WI (email for more details)
DESCRIPTION:

Maximize Your Metabolism

Want to boost your metabolism, lose weight and feel better? In this two hour class you'll get a better understanding of what your metabolism is, how you can accelerate it and just what foods will rev it up or put the brakes on it. Find out the biochemical problems with Low Fat Diets and why a breakfast of cereal and skim milk does not "do a body good." Maria's recipes and diet secrets have been featured on television programs, radio shows and magazine articles. She has also been interviewed many times on the importance of balancing your brain neurotransmitters and how that equates to weight loss success. The more sugar we eat, the more we crave it. If you start your day off with cereal and skim milk, you aren't going to be able to walk by the candy jar in your office at 2pm!

Check out these to breakfast comparisons:

Option 1: 1 cup SMART START Cereal (1 cup skim milk and banana)

472 calories, 105 carbs, 4g fiber = 25.25 tsp of sugar in blood (IF you didn't add any sugar!)

Option 2: 2 eggs, with 2 cups of mushrooms, peppers, onions

190 calories, 9 carbs, 3 fiber = 1.5 tsp of sugar in blood

Option 3: My homemade donut made with coconut flour

217 calories, 7.4 carbs, 4.6g fiber = 0.7 tsp of sugar in blood! To eat is a necessity; to eat 'healthy' is an art.

To sign up, please email me at: craigmaria@gmail.com

My glazed donut recipe is coming soon!

TREATS WILL BE SERVED!

And for those of you who can't enjoy the treats at my home, if you sign up for the Skype option and leave a comment on the blog, you will be entered to win a box of ChocoPerfection bars! Also, for each friend you refer, you get another entry in the drawing. 

We all know that sugar is bad, but we mistakenly believe complex carbohydrates are healthy and we need to eat them in abundance. BUT what if I told you that "Complex carbohydrates" and "Whole Grains" are just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose...also known as sugar. So a "complex carb" diet and a "sugary" diet are pretty much the same thing.

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.

Sugars are the simplest form of carbohydrate; which can be natural such as lactose (milk sugar) and fructose (fruit sugar), or can be refined such as sucrose (table sugar). All starchy foods, like potatoes, and sweet foods, like fruits, raise blood sugar quickly. When digested they are immediately absorbed into the bloodstream, causing an increase in the hormone insulin. Insulin clears sugar and fat from the blood and to be stored in the tissues for future use. This causes weight gain. 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! To read more, check out my book: Secrets to a Healthy Metabolism.

Eggplant Abundance and Fiber Facts

My baby Kai in his eggplant shirt!

Eggplant, lovely eggplant! Most eggplant has a mild flavor, and when raw has a spongy texture, so eggplant can absorb many different types of flavors. When cooked, it acquires an almost-silky texture, and is great for dips as well as thickening soups. I love it for bread substitutes like my French Toast, you would never guess it is eggplant! And about 2 years ago, I spoke at a company "lunch and learn" program and had a game called "Guess the Secret Ingredient." Out of the 250 people that tried the "Bread Pudding," only 2 people guessed it!

 About 90% of my clients are looking for a quick and easy weight loss solution. Another example of foods that can speed this process is any that are high in fiber, such as eggplant. When I look at a label I look at the ingredients list, but next I look at the carbohydrates and how many of those are fiber. If the fiber number is really close to the carbohydrate number, the food item is a “go.”

Fiber has the ability to communicate a feeling of fullness, which can aid in weight loss. But is fiber all it's cracked up to be? Most of us have heard that fiber leads to better health, which leads to us greater pleasure in our lives. But do we know the how's, why's, and where's of fiber? This can be a confusing area of nutrition. The important part to understand is that our digestive tract is one of the most essential links to excellent health, and without fiber, also known as “roughage,” your intestines have no way to clean themselves and stay healthy. Think of fiber as a “cleaning lady” for your body; no need to follow those goofy diets to clean the toxins out, just eat real food! 

The American Cancer Society recommends that we aim for about 25-35 grams of fiber a day, which is more than double what the average American gets. That’s the equivalent of 3 heads of lettuce…yikes! Don't run out and grab Fiber One cereal bars...they are basically Snicker's candy bars rolled in Citrucel! 

If you are like most people and your daily fiber intake is less than 10 grams, be sure to increase your fiber intake slowly. Many people claim they can’t eat broccoli or cauliflower because it gives them gas…well, that is because the main part of the carbohydrates in cruciferous vegetables is fiber (compared to a potato’s carbohydrates come from a starch). They get gas because they are increasing their fiber intake too much too fast. To minimize discomfort and gas slowly increase fiber by 3-5 grams/week. Don't try to double your fiber intake while you're on a first date.

Also making sure to drink lots of water, about 8 glasses a day or until your urine is clear, to help assist the fiber through your body rather than have it just sit there. If you increase your fiber intake without increasing fluids, constipation is bound to happen. Also, if you are experiencing diarrhea, decrease your fiber intake for a few days. Some foods are high in fiber, but still too high in carbohydrates.

Why no grains? And how am I going to get fiber??? The most common whole grains are not very high in fiber to begin with.

Brown Rice = 4% (Shockingly low!)
Corn = 7%
Oats = 11%
Whole Wheat = 12%
Barley = 17%

Compare that to the vegetables I use in place of them...
Red Pepper = 25% (Sloppy Joe's Stuffed Peppers)
Kale = 33% (Kale Chips)
Mushrooms = 33% (Cowboy Chicken Casserole)
Cauliflower = 40% (Cauliflower "Rice")
Broccoli = 40% ("Loaded" Broccoli)
Eggplant = 40% (Eggplant French Fries/Breadsticks)
Spinach = 50% (Pizza Quiche)

You can get just as much fiber by substituting healthier nutrient-dense veggies for "whole grains" without the excess sugar and calories! To read more on how to eat for weight loss, check out my book: Secrets to a Healthy Metabolism.

Re-fried Beans Made with Eggplant instead of Beans! (recipe in: The Art of Eating Healthy: Savory)

NUTRITIONAL COMPARISON (per serving)

Traditional Re-fried Beans = 183 calories, 6.6g fat, 7g protein, 24g carbs, 6g fiber (18 effective carbs)

"Healthified" Re-fried "Beans" = 93 calories, 5.6g fat, 5.7g protein, 5.8g carbs, 2.6g fiber (3.2 effective carbs)

EGGPLANT TIP: To make the eggplant more "bread-like" and reduce its naturally occurring bitter taste, you can "sweat" the eggplant by salting it. After cutting the eggplant into the desired size and shape, sprinkle it with Celtic sea salt and allow it to rest for about 30 minutes. Rinsing the eggplant after "sweating" will remove most of the salt so your end product isn't too salty.

MORE "HEALTHIFIED" EGGPLANT IDEAS

1. "Bread" Pudding
2. Moussaka (Greek Lasagna)
3. "Healthy" Grilled Cheese
4. Eggs in a Frame
5. Lasagna (Nutritious and Delicious Cookbook)
6. Hamburger Helper (The Art of Eating Healthy: Kids)
7. African Nut Stew (The Art of Eating Healthy: Savory)
8. French "Toast"

NUTRITIONAL COMPARISON (per serving):

Using White Bread = 170 calories, 23 carbs, 3 fiber

Using EGGPLANT = 90 calories, 6 carbs, 3 fiber

9. Baba Ganoush (The Art of Eating Healthy: Savory)
10. Eggplant French Fries

NUTRITIONAL COMPARISON (per cup)

Potato = 116 calories, 0g fat, 3g protein, 27g carbs, 2g fiber (25 effective carbs)

Eggplant = 20 calories, 0g fat, 1g protein, 4.5g carbs, 2.8g fiber (1.7 effective carbs)

11. "Bread" sticks and Marinara
12. Calzones

Eggplant Parmesan

HEALTH TIP: Did you know that even though it is an awesome low carb food, it is part of the night shade category, which is a common allergy for many people? It is part of the nightshade (Solanacene) family, which also includes tomatoes, potatoes, chili peppers and tobacco! Many people are sensitive or allergic to properties in eggplant and other nightshades. If you suffer from arthritis or migraines, I suggest you skip nightshades of all sorts, including tomatoes and eggplant. 

AMAZING Cinnamon Rolls and WHEAT = DEPRESSION

My client wanted to tell her story of how gluten caused her depression. 

"The very first time in my life I was asked if I liked myself and I couldn't answer. Yes I knew I needed to seek help.  This was the turning point in my life. I was 17 years old.

I first tried traditional medicine: anti-depressants, anxiety medications, Thyroid medication for my "hypothyroid" etc. but with little to no avail I turned to nontraditional medicine. I was 20 years old.

I was able to treat my illness through diet and nutrition but I realize not all cases are that simple.  I strongly believe that had I seen a psychologist before my life style change they would have diagnosed me with bi-polar.  I was a mess.  Sad, angry, paranoid, blaming others,,, something was always "wrong" or "a muck" but I never could put a finger on it.  I would break down and cry through out the day and I would always "come up" with a reason why I felt the way I did.  Usually I would suggest it was something my boyfriend did or did not do.  He stuck by me......... How or why I do not know.

I first started by making dietary changes, eating protein, less grains and sugar.  It helped some but not enough.  I then sought professional help. 

At my appointment, I started to cry.  I said I don't know what's wrong with me, maybe its just been a long day.  Maybe it's all the testing and pocking and prodding.  I remember feeling a dark cloud over  me. I was told, "You're having an allergic reaction."  I replied, "I am?"  This thought gave me hope.  I was taken into the other room and a doctor gave me drugs to counter react what they had just given me. With in 10 min my cloud was lifted, my brain fog, my depression, my pain, my suffering.  I was a "new person."  I was my old self again!  My happy go lucky Lacy that everyone remembered.  I was 21 years old.

After the life style changes of diet, and nutrition my fibomyalgia, freezing cold all the time, sadness etc went away.  Things were finally "perfected" once I went 100% gluten free.  Until I went 100% gluten free I kept developing new allergies. I was always bloated, constipated etc.  I would still have occasional emotional unsteadiness.  

With Maria's guidance of supplements and staying 100% Gluten free Diary free My gut has finally healed, my emotional health completely stabilized, my acne gone, excess pounds gone, brain fog gone, tired / fatigue gone.  I am the healthy image I longed to be.  It took time, persistence, patients, and self discipline.  It has been a journey that has paid off!  I am now a wife and mother of three and to have the positive energy for all of them they need.  I can truly be the sound and encouraging spiritual head of the home, focused on them and not on myself.  I am 29 years old."

To read more read my book "Secrets to Controlling your Weight, Cravings and Mood" HERE.

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. You can see the difference in the photos.

Healthy Family Tip: I pre-made the rolls and put into my oven on a "delay" timer for them to be done after work (or school) for a yummy treat in the afternoon. 

DOUGH:

1 1/2 cup blanched almond flour (5 oz) (or 1/2 cup coconut flour or 2.5 oz)

5 TBS psyllium husk powder (no substitutes) (45 grams)
2 tsp baking powder
1 tsp Celtic sea salt
1 cup Swerve (or erythritol and 1 tsp stevia glycerite)

3 egg whites (8 whites if using coconut flour)

2 1/2 TBS apple cider vinegar (1 oz)

1 cup BOILING water (7 oz)

FILLING: 

2 TBS cinnamon

2 TBS Swerve (or erythritol)

NOTE!  If you are having an issue with a bubble, try weighing your ingredients as listed above.  I use this kitchen scale. :)

FROSTING:
6 TBS cream cheese, softened (or coconut cream if dairy allergy)
3 TBS butter or coconut oil, softened
2 TBS Confectioners Swerve (or erythritol and 1/4 tsp stevia glycerite)
2 TBS unsweetened almond milk (to thin it out, if desired)

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, salt and Swerve. Add in the eggs and vinegar and combine until a thick dough. Add boiling water into the bowl. Mix until well combined.  When you add the water the dough will be very sticky but after mixing for a couple minutes it will firm up.

Grease a large piece of parchment with coconut oil spray and spread the dough out into a large rectangle pressing with your fingers. You can spray some more spray on top of the dough to help keep it from sticking to your fingers. Sprinkle cinnamon and Swerve onto the rolled out rectangle. Press the cinnamon mixture into the dough with your hands. Starting at one edge of the rectangle, roll up tightly until you have a cylinder  Cut into 8 - 2 inch rolls. Place onto a cookie sheet or into a cast iron skillet (click HERE to find the one I used) and bake for 45-55 minutes.

Meanwhile, make the frosting. Place all ingredients into a medium sized bowl and combine until smooth. Store in fridge (it will thicken overnight). Spread over cinnamon rolls. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
“Cinnabon” Cinnamon Roll = 730 calories, 24g fat, 1g protein, 114 carbs, trace fiber (114 effective carbs)
Almond Flour Rolls = 169 calories, 11g fat, 6g protein, 9g carbs, 5.6g fiber (3.4 effective carbs)
Coconut Flour Rolls = 123 calories, 7g fat, 4.5g protein, 9.4g carbs, 6.2g fiber (3.2 effective carbs)

Caramel Rolls

Here is a video of the process using Almond flour.

NOTE:  I use 2 whole eggs in these videos but have found that using just whites (3) makes them rise better. 

Here is a video of the process for making these rolls with coconut flour.

Here is a video showing how to make the caramel sauce! 

Healthy Kids in School!

"HEALTHIFIED" BACK TO SCHOOL

It is Monday morning and the whole family is running late. The bus is about to pick up the kids and they haven’t eaten anything yet. So you pour them a glass of no-sugar added, “all natural” grape juice and toss
a Pop-Tart their way. But they made it onto the bus and no one was late, WHEW! Thank goodness for pre-packaged “food.”

No time for breakfast meant no time to pack their lunch either, so your children ate school lunch that day; chicken nuggets, mashed potatoes, a bun, fruit cocktail and chocolate milk. After school programs and sports keep your kids at school until 4:30, so they grab a granola bar and Gatorade from their backpack to keep their energy up. Once all of the activities are over, mom is tired from driving all over the place and picking up the kids so she throws in frozen pizza with a side of garlic bread with some skim milk. Then a bowl of Lucky Charms for a bed-time snack (they are made with “Whole Grains” now). Does that sound like you?

Tuesday was a better day. Everyone had time for breakfast so the kids had Honey Nut Cheerios (10 tsp sugar), Skim milk (3 tsp sugar) and a banana sliced on top (6 tsp sugar). You packed a lunch of Lunch-ables turkey and cheddar sub (14.75 tsp sugar), Goldfish crackers (4.75 tsp sugar) and a juice box (6.75 tsp sugar). The after school snack was yogurt covered raisins (5 tsp sugar) and Gatorade (3.5 tsp sugar). You had time to make dinner so you made spaghetti (10.75 tsp sugar) with a side of garlic bread (5.5 tsp sugar), salad with fat-free French dressing (2.25 tsp sugar) and skim milk (3 tsp sugar) for dinner…oh, and fat-free frozen yogurt (5 tsp sugar) for dessert! You think you did better today…but did you? That comes to a total of 80.25 teaspoons of sugar in the blood for the day (4g effective carbs equals 1 tsp of sugar in the blood).  Do you know what a normal blood sugar level is? 1 cup? 2 cups? NO, 1 TEASPOON of sugar is a normal blood sugar! For adults, children, teens and babies. Blood sugar increases insulin and insulin is TOXIC to our bodies and cells. I feel terrible for the kids diagnosed with ADD and ADHD... maybe it is just too much sugar.

Dr. Stephen Sondike, Program Director for NEW (Nutrition, Exercise and Weight Management) Kids Program at Children’s Hospital of Wisconsin, disagrees with the assertion that low-carb diets make kids sluggish. He says the opposite is true. “Kids get tired when they eat a breakfast high in carbohydrates and their blood sugar drops at around 10:00 am.” Sondike says that a breakfast consisting of a bagel and a
glass of orange juice—both high-carb items—causes a temporary spike in blood sugar for a high-energy
early morning, but results in a mid-morning “crash” that leaves bodies listless and craving sugar. “When you eat more sugar, your body makes less sugar, so you need more sugar,” Sondike explains. “The candy and coke makers love it when people eat high-carb breakfasts because they need that fix around 10:00 am when their sugar drops.” We need to start healing our body with food so adult diseases don’t happen. We are too accepting to put a “Band-Aid” on our issues once the problem has already happened. We need to fix the source of the problems.

Insulin and its counterbalancing hormone, glucagon, are in charge of controlling metabolism. The word insulin may immediately call up an association with diabetes, and this is totally valid. Controlling blood sugar is insulin’s most important job. Many people with heart disease, high cholesterol, diabetes, high blood pressure in their families have inherited a tendency for their insulin sensors on the cells to malfunction by years of high sugar and starch consumption. As these sensors become tired, insulin resistance develops. Since it’s essential to get the sugar out of the blood and into the cells, the pancreas overcompensates by making more and more insulin to force the tired sensors to work. This starts a detrimental cycle of needing ever more insulin to keep the process going. If we start our children on a diet of high starch, they become so resistant to insulin that the amount necessary to make the sensors respond and clear the sugar from the blood is more than their pancreas can make; they becomes diabetic.

Excess insulin causes a variety of other detrimental problems; it increases the production of cholesterol in the liver; thickens the walls of the arteries, causing high blood pressure; the kidneys retain salt and fluid; and it tells our fat cells to store excess starch and sugar.

Insulin’s actions are countered by glucagon. Glucagon alerts the liver to slow down triglyceride and cholesterol production, for the kidneys to release excess salt and fluid, to the artery wall to relax and lower blood pressure, and to the fat cells to release stored fat to be burned for energy. But, insulin is a stronger hormone and when it is high, it suppresses glucagon’s actions. After a childhood of sugar and starch consumption, metabolic syndrome and insulin resistance happens. This is why what we feed our children is so important.

What we eat controls the production of these hormones. In my recipes, you will be able to stimulate glucagon by keeping insulin low, which will allow the metabolism to heal and the malfunctioning sensors to regain sensitivity. Once this healing occurs, the metabolic disturbances that elevated insulin has caused will improve or disappear; cholesterol and triglycerides return to normal, blood pressure returns to normal, blood sugar stabilizes and you can achieve a normal body weight.  There’s no need to spend huge amounts of money on medications to put a “band-aid” over these problems. I have seen it time and time again; nutrition is key to a healthy body. You can pay the doctor or you can pay the farmer.

Sure, it takes time planning and preparing meals, but we all make priorities with our time... When your kids attitude and grades improve (as well as YOU lose weight, feel great and look amazing), you will never regret the time you put into it!

Back to School BREAKFAST MAKEOVER

1. "Healthified" Cereal or Granola: If you use coconut oil, no refrigeration is needed so this is perfect for those days you are running late. Just place in a Tupperware and the kids can munch on it on the way to school. (0.5 to 0.6 tsp sugar)

2. "Healthified" Shake: This can be made the night before and frozen. Take it out right away in the morning, as it thaws, it reminds us as an ice cream treat! (1.8 tsp sugar)

3. "Healthified" Waffles: Instead of buying Eggo Waffles, make a triple batch of my waffles and store in the freezer. All you have to do is pop them in the toaster and top with my homemade syrup or Nature's Hollow Syrup. (0.5 tsp sugar)

4. "Healthified" Muffins: I make a variety of muffins (the Chocolate Flaxseed Muffin is a favorite) and store in the freezer for easy breakfasts and snacks. (0.5 tsp sugar)

5. "Healthified" Pizza Quiche: Top with marina and it is pizza for breakfast! (0.5 tsp sugar)

Back to School LUNCH MAKEOVER

1. "Healthified" Tortilla Wraps: Use to make Sunflower butter (or peanut if allowed) and berry sushi (recipe in KIDS cookbook). (0.65 tsp sugar)

2. "Healthified" Granola or NutriGrain Less Bars: No refrigeration required if made with coconut oil (0.5 to 0.6 tsp sugar)

3. Thousand Hill Farms or Applegate Farms grass fed Hot Dogs or Beef Sticks (0 tsp sugar)

4. "Healthified" Fruit Roll Ups (1 tsp sugar)

Back to School AFTERSCHOOL SNACK MAKEOVER

1. "Healthified" Oreos (0 tsp sugar)

2. "Healthified" Cupcakes  (0.5 tsp sugar)

3. "Healthified" Shortake Pops or Orange Creamsicle Pops (0.6 tsp sugar)
4. Cute Deviled Eggs (see photo below)  (0 tsp sugar)
5. Quest Protein Bars: I have to throw out something store bought for people who don't like to bake! lol. You can also click HERE for crackers and cookies that are pre-made and gluten free and no sugar.

So many ideas like this can be found in my cookbook: The Art of Eating Healthy: Kids. 

Click HERE to find my favorite lunch boxes!

For tons of fun lunch box ideas, check out THIS LUNCH ROX blog.