Slow Cooker Green Bean Casserole and AUDIO BOOK

My New Audio Book!

I am very happy to announce that my book "Secrets to a Healthy Metabolism" is available as an audio book! What a perfect gift for a friend who commutes to work and doesn't have time to sit and read! Thank you Podium Publishing for all the amazing work to put this together.  It turned out amazing!  You can get it on iTunes, Amazon and Audible.
To check it out, click HERE. 

What would Thanksgiving be without Green Bean Casserole with French Fried Onions?

French Fried Onion Ingredients = Palm Oil, Wheat Flour, Onions, Soy Flour, Salt, Dextrose, TBHQ and Citric Acid In Propylene Glycol to Protect Flavor.

If you or someone you know is spending outrageous amounts of money with trying to conceive, you may want to inform them that it could be the foods in the typical American diet.

Harvard researchers find trans fat intake by just 2% of total calories 4 grams of trans fats per day, increase a woman's risks of infertility. For every 2% increase in calories a woman eats trans fats, infertility increased by 73%. For every 2% increase in calories from trans fats instead of Omega-6 poyunsaturated fats, infertility increased by 79%. For every 2% increase in trans fats instead of saturated fats, infertility more than doubled.

My suggestion is to stay away from foods containing the words partially hydrogenated oils, TBHQ, and BHT. These are chemicals in just about every pre-packaged food item (I've even seen it in refrigerated salsa!). Being aware of pre-natal health is essential in creating a healthy little miracle!:)

"HEALTHIFIED" CASSEROLE:

8 cups green beans, cleaned and trimmed
1/2 cup organic chicken broth
1/2 cup sharp cheddar, shredded
1/3 cup butter
4 oz cream cheese
1/4 cup onion, diced

CHICKEN "CHIPS"

1/4 lb chicken skin (I removed the skin from chicken thighs and saved the thighs for Rosemary Chicken)
1 tsp Celtic sea salt

Place all the green beans (you can use canned green beans if desired, just cut the cooking time down to only 1 hour), broth, cheddar, butter, cream cheese and onion into a 4 quart slow cooker. Cook on low for 4 hours or until green beans are soft and the mixture is well combined. Stir every hour to mix the creamy goodness together. Top with Chicken "Chips."

To make the chicken "chips," sprinkle the cleaned chicken skin with salt and place the strips in the bottom of the largest crockpot you have (you want the skin to touch the heat). Turn on high for 2 hours. Check every 30 minutes to make sure they aren't sticking to the bottom. The “chips” are done when they are a beautiful golden brown and crispy.

Makes 10 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Green Bean Casserole = 248 calories, 18g fat, 4.5g protein, 18g carbs, 2.3g fiber (15.7 effective carbs)
"Healthified" Casserole = 185 calories, 15g fat, 6.5g protein, 7g carbs, 3g fiber (4 effective carbs) 

Cookie Dough Cupcakes and GIVEAWAY

Happy "Black Friday!" Enter to win a box of ChocoPerfection bars! All you have to do is leave a comment below that you would like to win and also include what "healthified" recipe you and your family enjoys the most. The winner will be picked on November 30th. Good Luck!

ChocoPerfection bars uses the sweeteners oligofructose, which is derived from ground-up chicory root, and erythritol, which comes from fermented natural foods. These ingredients don't effect insulin levels (zero on the glycemic index) or have a laxative effect like malitol. Most "low carb" chocolates use malitol which does increase blood sugar and often causes intestinal discomfort. So, here's to chocolate on a "diet!"

"HEALTHIFIED" COOKIE DOUGH CUPCAKES
CHOCOLATE CUPCAKES:
1/2 c. coconut flour
1/3 c. unsweetened cocoa powder
1/2 c. Swerve (or erythritol and 1/2 tsp stevia glycerite)
1/2 tsp baking soda
1/2 tsp cinnamon
1/2 c. unsweetened almond milk
1/2 c. coconut oil or butter
5 eggs
1 tsp vanilla
COOKIE DOUGH FROSTING:
1/2 cup butter or coconut oil
1/2 cup Swerve (or erythritol and 1/2 tsp stevia glycerite)
8 oz cream cheese, softened (or coconut cream if dairy allergy)
2 TBS almond milk (or more to thin the frosting)
1 tsp vanilla extract
2 ChocoPerfection Bars, chopped

Preheat your oven to 350 degrees F. Combine all the dry ingredients and blend well. Add the dry and wet ingredients and blend until smooth. Grease and fill a cupcake tin 2/3rds full. Bake for about 20 minutes, or until a toothpick inserted in the center of a cupcake comes out clean. Cool the cupcakes before frosting.

To make the frosting, place the butter in a small saucepan and melt over medium-high heat (heat until it turns brown, not black). Add in natural sweeteners until dissolved and the mixture bubbles just a little. Using a hand mixer on low speed, add in cream cheese, almond milk and vanilla. Mix until combined. Once the mixture is totally cool (you don't want the chocolate to melt), stir in the chunks of ChocoPerfection. Use to frost cupcakes. Makes 12 large cupcakes.

NUTRITIONAL COMPARISON (per serving)
Traditional Cookie Dough Cupcake = 391 calories, 26g fat, 4g protein, 35.1g carbs, 1.3g fiber (33.8 effective carbs)
"Healthified" Cookie Dough Cupcake = 267 calories, 26g fat, 5g protein, 4.8g carbs, 2.5g fiber (2.3 effective carbs)

"Gotcha" Day

I can't believe it has officially been 1 year since bringing the boys home. I can truly say that these boys were meant for us! Our story has so many bumps along the way that there was a time when Craig and I thought we were never meant to be parents. Craig lost his job which threw a huge wrench in our plan; and I'll never forget the day after our baby shower, when we received a phone call that the baby we were placed with died of malaria. We were quickly referred another boy, Kai. He was found in front of a church at 2 weeks old and when we got the photos, he immediately stole our hearts. So this was the path that was meant to be for us, just like Craig's job loss that gave me the courage to start this business.  It all happens for a reason.

It was quite a journey! We traveled to Ethiopia in May 2011 to sign court papers and to meet the boys for the first time. It was an amazing but bittersweet trip. The feelings of meeting the boys for the first time were indescribable, but having to leave them was very hard. Craig mentioned it was like being in the delivery room and seeing your son for the first time, holding him and getting to know him and then the nurse saying, "OK, we will take him now and you can come back in 4-6 weeks to take him home". Sadly, we had to leave them behind not knowing when the U.S. would let us travel again to bring them home.

We hit some more 'bumps in our journey' as our paper work was marked as "Not Clearly Adoptable" and was sent to Nairobi for review. This caused another long delay. We expected to bring them home in 4-6 weeks, but it ended up over 6 months!  Craig has told me that it is a good thing we didn't know it would take 6 months when we first met them as it was hard enough leaving them thinking it would be 4-6 weeks!  We didn't get the approval until November 2011 and our official embassy date was set for November 21st.

This started the craziest few days of my life. We had 5 days to get all the arrangements made, hotel, airlines, drivers, etc. There was also the additional wrinkle that only Kai's case was approved and we were waiting on an interview with Micah's birth mother that was set to happen on Friday while we were flying out to Ethiopia. So when we got to the hotel we didn't know if we would be bringing both home or just Kai. We were to receive an email from the US Embassy telling us if the interview went well and if we could bring Micah home too. The minute we got to the hotel, Craig ran to the office center where you could buy access to the internet.  It had just closed.  Craig pleaded with the women and she let him in to check his email. The email was there. The interview had gone well and Micah was cleared to come home!

We were only in Ethiopia for 4 days. The boys were so good despite all the new and unfamiliar things that happened to them on the way home. First off, as you can see in the above photo, it was only the second time they had ever been in a car! Our car had no seat belts, let alone car seats (and the driving is SUPER scary! Cars and buses everywhere, chaos!). So as we pulled out of the gated foster home, Micah cried the whole way to the U.S. Embassy. I can' imagine how much his view of the world grew in just minutes.  He had spent almost a year in the foster home in this little walled courtyard (about 20 feet by 20 feet).  I will never forget the look on his face as we pulled out.  His eyes were as big as saucers.

As we sat in the waiting area at the Embassy, Micah continued to cry and Kai decided it was time to fill his diaper. They both had giardia, which makes for "blow out" diapers. Fun when traveling half way around the world!  So Craig left with Kai and I sat with Micah while I felt that there were hundreds of eyes on me judging me for not being able to comfort my new toddler.

The flight home was a different story, the boys were so over-stimulated, they slept almost the whole way home (as you can see in the photo, Micah made good use of his seat!). As for Craig and I, we didn't sleep for the 48 hours of travelling from picking them up at the foster home to getting home! At least we weren't sick with giardia this time like we were on the first trip back to the U.S.  Yikes!

Once we arrived in Minneapolis, we had lots of new and scary adventures for the boys. As we strapped them into the car seats the screaming started. Another new thing for them. I'm sure they wondered why we were no longer holding them like we had been for the last 4 days straight. I tried to hold their little hands to comfort them (as you can see in the photo above) and their tears finally stopped after 40 minutes. BUT, then we picked up our puppy, O'Hana, from the kennel. Dogs were not considered friendly in Ethiopia, they were mostly used for protection and the boys were extremely scared of her.

We arrived home and kept O'Hana downstairs. It would take almost 2 months for Micah to be OK with O'Hana walking around the house.  It was 2pm the day before Thanksgiving and I was ready for bed! I was exhausted, but we tried to feed them and of course our food was totally different than what they were accustomed to, so the crying started again... So we tried a bath. The bath tub is a scary place for the first time, and the crying started again. At this point, I haven't slept in 2 days and I fell into Craig's arms and said "They hate me!" Craig is my hero; he held me tight.

I don't mean to make this story sound negative, because it isn't. I just wanted to tell the truth of how it all unfolded. Adoption is a true blessing, but taking a child away from everything they have ever known and fly them half way across the world with people they barely know would be very traumatizing for an adult much less a child. This was now Micah's fourth home in his short 27 months of life.  But the most important thing of all, it is his last.  Our "Gotcha Day" was a yanking of fours lives together in a 2 day chaotic sprint.  The rest of our lives together is our marathon and for that it was all worth it.

The boys and I crashed at 5pm! At 3am, Kai and I were up and the new day started. With sleep and food in my belly, I felt amazing. I held my new baby boy in my arms, rocking him while I fed him a bottle. Life never felt so complete. It is amazing how well the boys have adjusted in just one year. They now love our puppy, the bath tub, our food, and they are even getting used to playing outside in the cold! They are amazing good riding in the car seat or stroller. We could not have asked for two more perfect children. It was a journey that took over 5 years to make us a family. But the path along the way has proven to be the path that was meant to be for our family and for that we feel truly blessed.

PUMPKIN FUN and Pumpkin Twinkies

Who needs carbs and sugar at the Holidays when you have so many options to choose from?

HEALTHIFIED PUMPKIN IDEAS:
1. Pumpkin Sorbet
2. Pumpkin Pie in a Jar
3. Pumpkin Bread Pudding
4. Pumpkin Bread
5. Pumpkin Danish
6. Pumpkin Pancakes
7. Pumpkin Cream Puffs (The Art of Eating Healthy: Sweets)
8. Pumpkin Concrete Mixer

MORE IDEAS!
1. Pumpkin Flan
2. Pumpkin Crisp (adapted from rhubarb crisp)
3. Pumpkin Twinkies (recipe below)
4. Pumpkin Scones
5. Pumpkin Whoopie Pies (The Art of Eating Healthy: Kids)
6. Pumpkin Cheesecake
7. "Sweet Potato" Casserole (Nutritious and Delicious)
8. Pumpkin Donuts with Pumpkin Glaze
9. Creamy Pumpkin "Risotto"

Preview of The Art of Eating Healthy: Kids

NUTRITIONAL COMPARISON (per serving):
Traditional Pumpkin Whoopie = 403 calories, 18g fat, 3g protein, 73 carbs, 2 fiber
“Healthified” Whoopie = 258 calories, 21g fat, 10g protein, 7.7 carbs, 2.8 fiber

"HEALTHIFIED" TWINKIES
1 ½ cups blanched almond flour (or 1/2 cup coconut flour)
¼ tsp Celtic sea salt
½ tsp baking soda
2 TBS Butter or Coconut Oil
1/3 cup erythritol or Swerve
1 tsp stevia glycerite
3 large eggs (6 eggs and 1/4 cup unsweetened almond milk if using coconut flour)
1 cup pumpkin
2 tsp cinnamon
1 tsp vanilla extract
In a mixing bowl combine almond flour, baking soda, and salt. Mix butter, sweetener, eggs, pumpkin, cinnamon and extract until smooth. Stir wet ingredients into dry. Grease Twinkie pan. Spoon batter into the pan. Bake at 325° for 30-40 minutes. Cool and fill with cream filling. 

MASCARPONE CREAM:
4 oz mascarpone or cream cheese
4 TBS unsweetened almond milk
3 TBS erythritol OR a touch of stevia glycerite (to taste)
1/4 tsp vanilla extract
Mix together until smooth (it will thicken overnight). Squirt into into Twinkies with injector tool. Makes 8 servings.

NUTRITIONAL COMPARISON (per 72 gram serving size):
Traditional Twinkie = 300 calories, 9g fat, 1g protein, 54g carbs, 0g fiber (54g effective carbs)
“Healthified” Almond Flour Twinkie = 214 calories, 16g fat, 8.9g protein, 8g carbs, 2.3g fiber (5.7g effective carbs)
"Healthified" Coconut Flour Twinkie = 210 calories, 10.8g fat, 9.8g protein, 15.5g carbs, 9g fiber (5.5 effective carbs)

Clam Chowder in a Bread Bowl and DIABETES AWARENESS DAY

Diabetes Awareness Day

Today is Diabetes Awareness Day. If you need a little help on why everyone should be eating the low-carb and grain free lifestyle, please watch this:

Craig secretly took this photo in the middle of one of my creations. He thought it would be a neat "behind the scenes" photo for all of you....Please ignore my slippers and PJs! It was early:))) The boys are usually right by my side the whole time, from the mixing to the baking to the photos... and then the EATING, which is Kai's favorite part!

Inspirational Testimony

This is such an inspiring and touching testimony! 

My son, an adult, had always complained of "gas" from early teens on. He was constantly popping tums, milanta, pepto and eventually moved on to prescription. Then it all came to a head 2 years ago to full blown SIBO, small intestinal bacteria overgrowth. The pain was unbearable. He is 6' tall and dropped to 138#'s, was depressed and withdrawn....gave up hope of a normal life and really wanted to die. I was terrified for my sons life!! Doctors got him in this mess in the first place, so health insurance wouldn't cover anything since it was "pre-existing"! Which was really his saving grace because he had to find alternative healing. I am happy to say he stumbled upon a great natural healing doctor and he's almost 100% better. He has gained 5#'s which is something to be celebrated. But, what Maria has done with her books and recipes is awesome! Everything in her books is so informative and beneficial. I'm not sure anyone can appreciate her until they have known someone or personally gone thru some health or nutritional life altering devastation! These books and recipes are greatly appreciated by us. It's helps me to change my own life and I'm slowly chaninging my daughter and grandchildren over to this better way of eating. My son will always eat this way forever. He will never go back to refined foods and heavy, empty carbs.

Thank you Belenda! That makes me smile!

My first taste of real Clam Chowder in a bread bowl was a trip to Monterey California when Craig had to live in that area for work. It was love at first bite! But now that I am aware at how detrimental the traditional chowder is with gluten, potatoes and starch, I prefer this recipe!

Note: if you have any issues with deflating after removing from oven or getting an air bubble, try using less psyllium (half).  Some psyllium is more active than others. :)

"HEALTHIFIED" CHOWDER:

BREAD BOWL:
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 whites if using coconut flour)
1 cup BOILING water (or broth- for extra flavor)
CHOWDER:
1/2 cup butter
1/2 cup onion, chopped
1 cup celery, diced
2 cups cauliflower flowerettes
3 cups broth (veggie or chicken)
4 oz cream cheese or mascarpone cheese
1 tsp Celtic sea salt
2 (6.5 oz) cans clams, drained
1/4 tsp psyllium powder (for thickening)
OPTIONAL: 4 slices of bacon, into small pieces

BREAD BOWL: Preheat the oven to 350 degrees F. In a medium sized bowl, combine the almond, psyllium powder (no substitutes: flaxseed meal won't work), baking powder and salt. Add in the egg whites and combine until a thick dough. Add boiling water into the bowl. Mix until well combined.

Divide the dough into 4 balls. Place on a baking sheet and bake for 45-55 minutes or until golden brown.

CHOWDER: Place the butter in a saucepan and heat on high until brown specks appear, making "brown butter." Turn on medium heat and add the onion, celery and cauliflower (and bacon if using). Saute for 10 minutes or until the vegetables are tender (and bacon is cooked). Add in the broth and softened cream cheese (use a whisk to incorporate the cream cheese or little specks of cream cheese will be in the soup). Season with salt. Add in the clams. Whisk in the psyllium to desired thickness... a little goes a long way! Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)

Traditional Chowder Bowl = 480 calories, 19g fat, 12g protein, 77g carbs, 3g fiber (74 effective carbs)
"Healthified" Almond Flour Chowder = 340 calories, 26g fat, 12g protein, 10.7g carbs, 5.7g fiber (5 effective carbs)
"Healthified" Coconut Flour Chowder =  272 calories, 20g fat, 11.5g protein, 11g carbs, 6.2g fiber (4.8 effective carbs)

Maximize Your Metabolism Class

Tomato Tart from the Art of Healthy Eating: Savory

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. The last class filled up really fast, so sign up early!

Do you need a little encouragement to help you stay on track? Even if you are a pretty savvy dieter, this class will really help you emotionally to "stay the course" and continue on the journey to health!

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.

Spinach Artichoke Torte from The Art of Healthy Eating: Savory

WHEN: Sunday January 6th 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

Chocolate Chip Cookies and Cookie Dough Dip: Both recipes in this Cookbook. 

TREATS WILL BE SERVED!

Pumpkin Protein Waffle

Do you need a little encouragement to help you stay on track over the Holidays?

For those of you who couldn't get into the Maximize Your Metabolism class since it filled up VERY fast, we have the whole class recorded. If you are interested in watching the recording for a small fee, please email me at craigmaria@gmail.com

GLUTEN FREE AND INFLAMMATION

One issue that comes up is, how to eat gluten free and heal the gut with all the "gluten-free" junk out there!

Yes, these waffles "gluten-free." But I have a few reasons why I don't suggest them. 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 dont' 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.

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.

My suggestion is to make a triple batch of these and keep in your freezer for an easy breakfast. Just pop one in the toaster like you would the chemical-filled Eggo Waffle.

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

"HEALTHIFIED" PUMPKIN WAFFLES
1 cup blanched almond flour (or 1/2 cup coconut flour)
1 cup vanilla egg white or whey protein (Jay Robb)
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
3/4 cup unsweetened almond milk (1 1/2 cups if using coconut flour)
2 eggs (4 eggs if using coconut flour)
1/2 cup pumpkin puree
1 tsp stevia glycerite (or 4 TBS Swerve)
1 tsp vanilla extract

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! Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional GLUTEN FREE Waffle = 230 calories, 6g fat, 3g protein, 42g carbs, 5g fiber (37g effective carbs)
"Healthified" Waffle = 209 calories, 11g fat, 16.7g protein, 9g carbs, 2.9g fiber (6.1g effective carbs)
"Healthified" Coconut Waffle = 174 calories, 6g fat, 16.6g protein, 11g carbs, 4.3g fiber (6.7g effective carbs)

Click HERE to find an affordable waffle maker that I love!

Click HERE to find the Xylitol syrup I use.

NUTRITIONAL COMPARISON (1/4 cup syrup)
Maple Syrup = 210 calories, 0.2g fat, 0g protein, 54g carbs, 0g fiber (54 effective carbs)
Xylitol Sap Syrup = 50 calories, 0g fat, 0g protein,19g carbs, 18g sugar alcohol (1 effective carb)

Holiday Tasting Party, Book Signing and GIVEAWAY

My New Savory Book!

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

The Apple iBooks version is now available!  The Paperback is just days away, but if you can't wait, hit the link to get your ebook copy now for only $9.99!  Just CLICK HERE to get your copy! 

Thank you all for your support!   My husband lost his job just after we adopted 2 baby boys and we thought we were going to lose our minds... but your support with book sales have helped us keep it together!
Thank you so much!

HOLIDAY TASTING PARTY

One of my favorite Christmas traditions is to have a cookie baking and exchange party. But since those parties were filled with sugar, wheat and wine, I stopped doing that years ago. I sure miss that though! So last year I hosted the first annual "healthified" dessert tasting and book signing. My new book: The Art of Eating Healthy SAVORY, will be available to purchase. 

Where: My house in River Falls, WI (email craigmaria@gmail.com for directions)

When: Friday Dec. 7th from 5-8pm

Why: Because I want you all to try the desserts you are apprehensive about trying because I know the ingredients aren't cheap and this way you can sample some of the desserts to decide on which ones you would like to make. And I love food parties!

PLEASE RSVP to craigmaria@gmail.com so I know how many samples to make. Last year was a hit!

I also will be doing a giveaway at the house. For each book you purchase, you can enter your name into a box to enter a HUGE box of ChocoPerfection bars. This is a $50 box of chocolate.

Extreme Chocolate Cake (made into muffins) Recipe HERE.  Topped with French Silk Frosting. http://mariahealth.blogspot.com/2011/12/french-silk-pie-and-hair-loss.htmlRecipe HERE.

I want to give a special thank you to Rebecca Oberle. She helped me so much on this book and she did it all for a few baked treats from my kitchen. What an amazing woman she is! (She also donated breastmilk for Baby Kai!).

GIVEAWAY! I am giving away a box of ChocoPerfection bars once a month! To enter, add a comment to the blog and state what "healthified" recipe you enjoy the best! Good Luck!

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

EASY MUFFINS:
Baking Mix (from above)
1 cup Swerve (or erythritol and 1 tsp stevia)
4 eggs
1 cup unsweetened almond milk

Preheat oven to 350 degrees. In a large bowl, mix all ingredients together. Grease a muffin tin with coconut oil spray. Fill muffin tins to about 2/3 full. Bake for 12-15 minutes or until baked through.

Pumpkin Pie Jars and ADRENAL FATIGUE

Do you crave salt? People with adrenal fatigue crave salt because they often have low blood pressure. The adrenal glands regulate water and mineral balance in our cells. Without adequate quality sodium intake, your blood pressure drops and your adrenal hormones suffer. The adrenal glands are one of the most important organs in your body, yet they are often over looked by the medical professionals. These tiny essential glands secrete sex hormones and stress-response hormones. Internal and external stressors (exercise, lack of sleep, family, work...) have a huge effect on the adrenals and therefore our hormonal (thyroid, progesterone, estrogen, etc.) output.

During stressful events, your adrenal glands secrete hormones that help your body respond to the stressors; increase blood sugar, rate of breathing, cellular metabolism and blood flow. They also produce cortisol (which everyone recognizes as the 'belly fat' hormone), but also estrogen (men produce estrogen from adrenals), testosterone, thyroid and many other hormones; all which regulate metabolism, immune system, reproductive, mineral balance and excretory functions.

Signs of adrenal fatigue:
1. Insomnia (you can fall asleep, but wake up many times throughout the night)
2. Lack of energy
3. Little stressors make you feel anxious
4. Low moods
5. Low blood pressure
6. Bad memory
7. Low libido
8. You lack interest in the things that you use to love
9. Reoccurring infections
10. Asthma or allergies
11. Need coffee or stimulants to give you energy
12. Hot flashes or PMS
13. Loss of menstrual cycle OR prolonged cycle

Elevated cortisol uses up tyrosine, an amino acid found in protein, which is essential for the thyroid gland to convert from t3 to t4 (the more active thyroid hormone). If there is inadequate thyroid hormone, the adrenal glands are affected and if there is inadequate adrenal hormones, the thyroid doesn't function properly.

Your adrenal glands are your main stress adaptation glands. When you are over stressed and the adrenal glands are over worked, your body converts progesterone into adrenal hormones. This depletes you of
progesterone, which is our anti-anxiety hormone. Low progesterone also is the leading cause of anxiety, insomnia and hot flashes.

Zinc is depleted with the use of birth control and high sucralose use. A zinc deficiency causes adrenal fatigue and pms because it is essential for thyroid function (not to mention salty cravings and desiring something sweet after meals).

Adrenal health is essential to obtaining your desired weight. There are some adrenal supporting herbs that help your body get back on track! Please contact me for a consult to help with suggestions that is best for your body; everyone has different needs!

"HEALTHIFIED" PUMPKIN PIE IN A JAR
CRUST LAYER:

3/4 cup blanched almond flour

1/4 cup coconut flour

1/2 tsp baking powder

1/2 cup coconut oil or butter

1/2 cup JUST LIKE BROWN SUGAR or SWERVE

1 tsp stevia glycerite (omit if using Swerve)

1 egg (omit if egg allergy... it will still work!)

1 tsp Celtic sea salt

CREAM LAYER:

1/2 cup unsweetened almond milk
1/4 c powdered Swerve (or powdered erythritol and 1/4 tsp stevia glycerite)
8 oz cream cheese OR mascarpone cheese, at room temperature (or coconut cream for dairy allergy)
1 tsp pure vanilla
PUMPKIN LAYER:

1 cup unsweetened almond milk
1 15-oz can pumpkin puree (not pumpkin pie filling)
1 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1-1/2 tsp cinnamon
1/4 tsp ginger
1/4 tsp cloves
OPTIONAL TOPPING:

ChocoPerfection chocolate shavings
Additional Crust Crumbles

CRUST LAYER: Preheat the oven to 350 degrees F. In a medium bowl, cream the butter, Just Like Brown Sugar and stevia. Cream for a few minutes until very fluffy. In a separate bowl mix together the almond flour, coconut flour, baking powder, salt and cinnamon. Slowly add in the dry ingredients to the wet and mix until smooth. Add egg and mix well. Roll 2 TBS of dough into a ball in your hands (for uniform shape) onto a cookie sheet. Place cookies about 2 inches apart. Bake in preheated oven for 10 minutes or until lightly golden around the edges. Crumble and use as cookie crust.

CREAM LAYER: Mix the almond milk, cream cheese, powdered swerve and vanilla until well combined. 

PUMPKIN LAYER: Pour the almond milk into a large bowl. Add the pumpkin, sweetener, and spices. Beat with a wire whisk for 2 minutes, or until very well blended. The mixture should be quite thick.

TO LAYER INTO THE JARS: Fill a pastry bag fitted with a large plain round tip (or a large Ziplock with an end cut) with the whippy cream cheese mixture. Pipe a layer of this mixture onto the bottom of an 8-ounce Mason jar or cute jar like the ones I used (click HERE to find), starting at the edge of the jar and working to the center. Repeat this step with the rest of the jars.

Sprinkle the cream cheese layer with 2 TBS of baked cookie crumbs. Repeat with the rest of the jars.

Fill another pastry bag (or Ziplock) with the pumpkin mixture. Pipe this mixture onto the cookie crust layer, in the same manner as the first cream cheese layer and repeat with the rest of the jars. Add a dollop of more cream cheese mixture to the top.  Top with a sprinkling of the cookie crust and chocolate shavings, if desired. Cover and chill for 2 hours or overnight. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Pumpkin Pie Jars = 290 calories, 20g fat, 2g protein, 39g carbs, 2g fiber (36 effective carbs)
"Healthified" Jars = 177 calories, 16g fat, 3g protein, 5g carbs, 2g fiber (3 effective carbs)