Maria's Nutritious and Delicious Journal

Brownies: COCONUT and FERTILITY

2012-01-29T11:57:00.004-06:00

Fertility Success Story...

"Maria Emmerich began helping me in my health journey before she even knew my name. About a year ago I stumbled upon her blog (http://www.mariahealth.blogspot.com/) and from that time on, I was hooked! Maria presents the truth about our health, our food, and they way our food impacts our health, in a way that's easy to understand. Within a few weeks of reading almost every post on her blog, I ordered all of her books and began making small, healthy changes in my life.

Fast forward a year: When my husband I decided that we wanted to become pregnant, I instantly thought of Maria as a way to help us naturally conceive. I had been experiencing some concerning symptoms and hormonal issues, seen various drs and specialists, etc. and hadn't been able to find anything that worked. I wanted to work on balancing my body the natural way- with the food that I ate- rather than with prescription drugs, so I scheduled a consult with Maria and she helped guide me. We made changes to my nutrition and she suggested supplements that would help heal my body. Within a month, not only had my hormones balanced, but I found out that I was pregnant! It still feels hard to believe.... but I am so excited, so forever grateful to Maria for her guidance!

I will definitely be working with Maria and following her advice throughout my pregnancy and the birth of what I know will be a healthy, happy baby.

Thanks again for your help!! I'm so excited!! :) :) :) " -KATE

One thing I had Kate add was coconut oil. The amazing properties of coconuts have been celebrated for their fertility and pregnancy boosting abilities. In tropical areas where coconuts are plentiful, pregnant women drink coconut water to increase the fetus' health; babies in Thailand eat 3 spoonfuls of coconut puree as their first baby food from the priest; and women in India get a special coconut from the priest for a blessing when trying to conceive. Not only were the women correct with the traditions of enhancing the babies health, but we now have scientific proof of the numerous health benefits of coconuts.

1. DECREASE MISCARRIAGES: Fat is essential to make hormones. Some miscarriages are caused by a lack of progesterone to sustain the pregnancy. Eating coconut oil in addition to progesterone supplementation will provide a healthy fat that can be used to attain a healthy body weight and balance hormones.

2. HORMONE BALANCE: Overweight women may have problems conceiving due to too much estrogen (we have 3 types of estrogen: I'm talking about the one stored in our fat cells); this will inhibit ovulation from happening, and decrease the lining of the uterus for implantation, along with many other imbalances. Coconut oil is a medium-chained triglyceride, which aids in thyroid health and helps women lose weight while also balancing hormones.

3. MORNING SICKNESS: Coconut water is a natural remedy for nausea and has been traditionally used to calm malaria, typhoid, and other illness that include nausea as a side effect.

4. DECREASES GAS: It naturally calms and heals the stomach lining, which eventually decreases gas.

5. HYDRATION: Coconut water is nature's true "sports drink." It has all the elecrolytes and minerals that we need and lose during extreme activity (such as marathon running) and also supports the nutritional needs of pregnant women with the extra blood volume.

6. NUMBER 2: Most pregnant women struggle with going #2 in the third trimester. This is due to the intestines slowing down to absorb extra nutrients for the fetus. Coconut is a mild laxative. Coconut milk, water or eating coconut oil can assist to keep our intestinal system moving properly.

7. GESTATIONAL DIABETES: Coconut assists with proper blood sugar balance. When our blood sugar goes too high (if you eat too many crackers or processed carbs with morning sickness:))), you blood sugar drops too low and this will not only lead to insulin issues, it also induces nausea! Coconut will help due to the high amounts of fiber (my coconut flour recipes are filled with fiber!) and the healthy fats keep our insulin levels from rising too much.

8. URINARY TRACK INFECTIONS: No need for antibiotics that decrease the mother's and baby's probiotics (and cause food allergies). Coconut decreases UTI's because it cleans the kidneys.

9. IMMUNE SYSTEM: Coconut oil is 50% lauric acid (LA). LA has natural antiviral, antibacterial, and antifungal properties. Pregnant women have a weakened immune system and LA boosts immunity and protects her from harmful infections.

10. BODY TEMPERATURE: Coconut cools the body, which can be an issue with the high levels of progesterone and weight.

11. STRETCH MARKS: Coconut oil is AMAZING for the skin! It moisturizes itchy and dry skin. It also reduces the appearance of stretch marks. When applied to the perineum in the weeks leading up to labor, it can help reduce tearing during birth.

12. ACNE: When applied to the skin and face, coconut water clears up acne and blackheads caused by the high levels of hormones during pregnancy.

13. LACTATION: Lauric Acid (LA) is found in two sources: coconut and breast milk! It has been proven that breast feeding women who eat coconut products have higher levels of LA in their milk. This is important because as listed above, it boosts the immune system. Other awesome properties of LA is that it increases the baby's brain and bone development. Our bodies can store LA so start consuming coconut early on in pregnancy helps with milk production.

So let's try this recipe that will satisfy those sweet, carb, chocolate cravings without the detrimental effects of a blood sugar spike from high-sugar white-flour chemically-filled packaged brownies.

5 oz cream cheese OR coconut cream, softened
3/4 cup coconut oil or butter, softened
1 TBS vanilla extract
4 large eggs
1/2 cup coconut flour
3/4 cup erythritol (Organic Zero)
1 tsp stevia glycerite
1/2 tsp Celtic sea salt
1/4 tsp aluminum free baking powder
1/3 cup unsweetened cocoa powder
2/3 cup unsweetened almond milk

Preheat oven to 350 degrees. Brush both sides of an 8" by 8" pan with coconut oil, or spray with olive oil cooking spray. Place a cut square of parchment paper in the bottom of the pan.

Beat softened cream cheese with electric mixer until smooth. Beat in butter, vanilla, and sweetener. Whisk together dry ingredients. Add eggs one at a time to cream cheese mixture, and beat until smooth. Add dry ingredients and almond milk, mix well. Pour mixture into prepared pan, and smooth top with a spatula. Bake at 350 degrees for 45 minutes until toothpick inserted in center comes out clean, and top feels firm to the touch. When done, place pan on wire rack and cool completely. Cool pan of brownies overnight in the refrigerator. Slice and serve. Makes 12 servings.

NUTRITIONAL COMAPARISON (per serving)
Traditional Brownie = 334 calories, 52.7 carbs, 1.4 g fiber, 2.9 g protein
"Healthified" Brownie = 193 calories, 2 carbs, 0.9 g fiber, 2.9 g protein

GREEK TART and Gluten = MOOD

2012-01-26T06:45:00.000-06:00

Patients with depression are told they have a chemical imbalance. I have found numerous clients who are suffering from depression and anxiety to be gluten sensitive. When we eliminate gluten from their life, they become a whole new person. How could a food cause depression? Let’s take a look.

Gluten is the protein found in wheat, rye, barley and oats. Have you put flour and water together to make your own gooey paste? In Poland, they use this for wallpaper paste. I’m not putting that “gummy” paste in my body; it causes way too much inflammation. After the digestive tract, the most commonly affected system to be affected by gluten is the nervous system. It is thought that depression can be caused by gluten in one of two ways.

The first area addresses the inflammatory changes gluten can cause. A gluten sensitive individual’s immune system responds to the protein gliadin. Unfortunately, that protein is similar in structure to other proteins present in the body, including those of the brain and nerve cells. A cross reactivity can occur whereby the immune system “confuses” proteins in the body for the protein gliadin. This is called cellular mimicry and the result is the body attacking its own tissues with inflammation resulting. When inflammation happens in the brain and nervous system, a variety of symptoms can occur, including depression. Research shows us that patients with symptoms involving the nervous system suffer from digestive problems only 13% of the time. This is significant because mainstream medicine equates gluten sensitivity almost exclusively with digestive complaints. Please note, that even though most doctors will dismiss a gluten allergy/sensitivity if you don’t have any digestive issues, this is not true. You can have problems with gluten that show up in other parts of your body, not just the digestive track. Gluten can attack any organ: thyroid, gallbladder, nervous system, joints (arthritis), cellular membrane (multiple sclerosis), you name it.

In a study examining blood flow to the brain, patients with untreated celiac disease were compared to patients treated with a gluten-free diet for a year. The findings were amazing. In the untreated group, 73% had abnormalities in brain circulation by testing while only 7% in the treated group showed any abnormalities. The patients with the brain circulation problems were frequently suffering from anxiety and depression as well.

In addition to circulation problems, other research looks at the association between gluten sensitivity and its interference with protein absorption. Specifically the amino acid tryptophan can be deficient, which we learned in chapter one is essential for brain health. Tryptophan is a protein in the brain responsible for a feeling of well-being and relaxation. A deficiency can be correlated to feelings of depression and anxiety. 90% of serotonin production occurs in the digestive tract. So it makes sense that food might have an effect, either positive or negative, on serotonin production. Our society is too willing to accept a “chemical imbalance” as an explanation for their symptoms and instead of getting to the root cause of the condition, simply swallow a pill – a pill that in the case of anti-depressants has very dangerous and undesired side effects.

The frequency with which clients can taper off their anti-depressants is considered “unbelievable” too many mainstream doctors, yet it happens regularly. How is that possible? Well, it is important to look at the root cause of the depression, rather than just putting a “Band-Aid” over the problem. Instead, I find success with a gluten-free diet as the main path to recovery, along with a therapeutic dose of amino acids, such as 5-HTP or GABA, along with Vitamin B and other key nutrients.

Food allergies can also affect our children’s behavior. Encounters with allergens stimulate the release of serotonin and histamine from mast cells in the body. This increase affect alters arousal, attention, activity and vigilance. As a result, a highly allergic child can be either quite sluggish or hyperactive, depending upon the system of the allergic reaction. Eliminating all allergens from the diet will eliminate hyperactivity or lethargy and inattention.

The increase in celiac disease might be because there is more gluten being consumed: “gluten enteropathy” is another term for this illness. Gluten is useful in cooking because it promotes a resistant, “chewy” mouth-feel to a lot of foods including baked goods. But, as the increase in consumption of convenience foods (such as pizza, granola bars, cereal) we increase the amount of gluten-containing grains on a daily basis. BUT, 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 read more check out: Secrets to Controlling Your Cravings Weight and Mood.

7 oz feta cheese
10 oz fresh spinach, chopped
1/4 cup onion, chopped
2 TBS of coconut oil or butter
5 eggs
1 clove garlic, minced
PIE CRUST:
3 cups blanched almond flour
1/2 tsp Celtic sea salt
4 TBS of butter, cold and cut into small pieces
1 egg
1 clove garlic, crushed

Preheat oven to 325 degrees F. In a medium sized bowl, mix together almond flour, salt, butter, garlic and egg. Press pie crust into pie dish or tart pan. Bake the crust for 12-15 minutes, or until it starts to lightly brown.

Sauté the chopped spinach and onions in oil until the onions are translucent. Turn the heat off and add the cheese and eggs to the spinach; mix until well combined. Pour the spinach filling into the pie crust and bake for 15-20 minutes, or until the filling is set and the eggs are fully cooked through. Makes 12 servings.

Nutritional Comparison (per serving):
Traditional Torte = 334 calories, 12g fat, 9g protein, 27g carbs, 1.5g fiber
"Healthified" Torte = 301 calories, 24g fat, 11.9g protein, 8g carbs, 3.6g fiber

Crab BLT and Paula Deen's Diabetes

2012-01-24T09:05:00.001-06:00

It is so frustrating when I hear that Paula Deen decided to work with the pharmaceutical companies to help with her diabetes. First off, does she really need more money? and WHY would the pharmaceutical companies want people to know the truth about how diet can control Type II diabetes by eating no starch or sugar??? They won't make any money! Here's some proof...

Another Maria Moment...this one was with DIABETES. I myself have had my own success story with Maria's eating style...so I decided to introduce her recipes to my very picky, very diabetic father in-law. I spend the summers at the lake with my in-law and decided that this year I was going to cook out of Maria’s cookbook exclusively. I made some of my favorite banana walnut muffins and almond waffles and asked my father in-law if he would please try some. He is not fond of trying new foods maybe due to being picky but also because he has had terrible diabetes for over 30 years. My father in-law has large blood sugar swings even with his insulin pump.

He tried the waffles and muffins and loved them. Keep in mind he had butter on both and sugar free syrup on the waffle. As we stood in the kitchen discussing how many units of insulin he should calculate for the food he ate, we come to the conclusion that he should take 5 units. normally for the food he had just consumed he would have needed to take 8 but since Maria’s food is different we shot it on the lower side... my father in-law left for about 1 hr and came back out of sorts. My mother in-law said “Tom are you ok...go check your blood." He went and checked his blood and it had taken a huge nose dive...he had a blood sugar level of 45! Now at this time only 2 units had gone into his body...not 5 and he had to stop the rest of the insulin from entering his system. We couldn't believe it! Here he had taken almost 4 times less than he normally would have and his levels were too low.

Ok, fast forward...about a week later his blood sugar was too low so my mother in-law said "tom why don't you have 2 almond waffles with butter and syrup to bring your blood sugars up a bit." He decided he would do this but they had to decide how much insulin he should take...what they decided was that he would take NOTHING!!!! Now how crazy does that sound. In all the years I have known him, which is 28 years I have NEVER seen him not adjust his levels when he eats something. So, Tom ate the waffles and hung out to see what happened and after about 1 and a half hours his levels were back in the normal range. Not only did he not have to take any insulin, his levels were taking care of what needed to be done without huge swings and without adjusting for the food. It was SO COOL! Now it’s on to trying more of Maria’s recipes and working with his levels but after these results my father in-law is a believer in these recipes. Maria's way of eating does change lives...even lives that have only known diabetes for years. Thank you again Maria for your help...here is just another moment where you have made a positive effect on someone’s life. YOU ROCK GIRL!" -Cindy V (Northfield, MN)

It is all about WHAT we eat rather than how much. Our bodies create biological responses to everything we consume! Choosing the right foods at the right time is an art. Here is a recipe for a healthy lunch!

PROTEIN BREAD:
6 eggs, separated
1 cup Jay Robb unflavored egg white or whey protein
4 oz cream cheese, room temperature
1/2 tsp onion powder (optional)

Preheat the oven to 375 degrees F. Separate the eggs (save the yolks for a different recipe...creme brule???), and whip the whites for a few minutes until VERY stiff (I use a stand mixer on high for a few minutes). Slowly fold in the whey protein and onion powder if using. Then slowly fold in the cream cheese into the whites (making sure the whites don't fall). Grease a bread pan and fill with "dough." Bake for 40-45 minutes or until golden brown. Let completely cool before cutting or the bread will fall. Cut into 12 slices. I keep this bread in the freezer at all times to make sandwiches.

NUTRITIONAL COMPARISON (per slice)
White Bread = 80 calories, 15 carbs, 1 fiber, 3 g protein
"Healthified" Bread = 60 calories, trace carbs, 6 g protein

FILLING (per sandwich):
1 slice natural smoked bacon
4 oz canned crab
1 TBS Spectrum Mayo
1 slice tomato
Handful of leafy greens

NUTRITIONAL COMPARISON (per sandwich)
Traditional BLT = 350 calories, 34 carbs, 28 g protein
"Healthified" BLT = 330 calories, 4.8 carbs, 34 g protein

NUTRITION CLASS

2012-01-22T05:20:00.000-06:00

Hey all! I am holding a FOOD MOOD and WEIGHT LOSS class on Sunday Feb. 12th from 5-7pm in my home (River Falls, WI). 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 $20 and 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.

Please email me at mariamindbodyhealth@gmail.com for more details.

This class is sure to SHOCK you! Find out exactly what certain ingredients do to our cells. What we put in our mouth directly effects our our moods, depression, anxiety, MS, energy, and memory. Participants will feel empowered to make permanent lifestyle changes. Find out which foods optimize our production of neurotransmitters such as serotonin and dopamine. You will also discover the biochemical connection to cravings and how over the counter medications and poor intestinal health can lower your mood. One of the most interesting connections is between cravings and our biochemical response! 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.

TREATS will be served!

Enchilada Casserole

2012-01-20T06:17:00.001-06:00

Here is another pantry item to throw out! To find how to properly stock a pantry, check out my Pantry List in SECRETS TO A HEALTHY METABOLISM.

Ingredients = Water, Tomato Paste, Modified Corn Starch, Spices, Salt, Onion Powder, Soybean and/or Cottonseed Oil, Garlic Powder, Hydrolyzed Corn Gluten, Soy and Wheat Gluten Proteins, Citric Acid, Dried Yeast, Soy Flour. Contains: soybeans and wheat

Do you still have pre-packaged Taco Seasoning in your pantry? If you do, check this out!

Ingredients: Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites).

There are a few issues with using prepackaged spice mixes. First off, caramel coloring is a food dye that is in the process of being banned by the FDA due to it's links to causing cancer. Another issue is the maltodexterin...the danger is that maltodextrin is very high on the glycemic index: 105. This is 5 points higher than glucose which is 100. And, it is almost double that of sugar which is around 59. AND ingredients are listed in the order of prevalence...they don't even list a spice until the 4th ingredient! I'll stick to making a triple batch of my own mix and keeping it in my pantry!

"HEALTHIFIED" TACO SPICES
2 TBS chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp crushed red pepper flakes
1/2 tsp dried oregano
1 tsp paprika
3 tsp ground cumin
2 tsp Celtic sea salt
2 tsp fresh ground black pepper

In a bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container. Makes 20 servings.

NUTRITIONAL COMPARISON (per serving)
Store Bought Taco Seasoning = 20 calories, 4 carbs, 0 fiber
"Healthified" Taco Seasoning = 5 calories, 0.9 carbs, 0.4g fiber

ENCHILADA CASSEROLE
1 TBS coconut oil
2 skinless chicken breast - cooked and shredded (I used a crock-pot)
*OR you could use 1 lb grass fed ground hamburger
1/2 cup chopped onion
1 (7 oz) can chopped green chile peppers
2 TBS of taco seasoning (from above)
1/2 cup tomato sauce
2 eggs
2 cups cottage cheese
1 tsp Celtic sea salt
1/4 tsp freshly ground black pepper
1 (8 oz) package shaved chicken breasts (for tortillas)
2 cups shredded Monterrey Jack cheese
1 (10 oz) can tomato sauce (or salsa)

To make the meat mixture, heat oil in medium skillet over medium high heat. Add chicken or ground beef, onion and green chile peppers and saute until browned, then add taco seasoning and 1/2 cup tomato sauce. Let simmer on low for 3 minutes.

Meanwhile, make the cheese mixture. In a medium bowl mix eggs with cottage cheese and season with salt and pepper; stir until well blended.

Preheat oven to 350 degrees F (175 degrees C). To assemble the casserole, layer the bottom of 9x13 inch baking dish with 1/2 the tomato sauce, top that with the meat mixture. Place a layer of shaved chicken breast on top of the meat (like tortillas), then top that with 1/2 the cottage cheese mixture. Place a layer of Monterrey Jack cheese on top of the cottage cheese. Repeat the layering one more time. Top with tomato sauce and remaining shredded cheese.Bake at 350 degrees F (175 degrees C) for 30 minutes or until cheese is melted and bubbly. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Casserole = 548 calories, 31g fat, 33g protein, 34.4 carbs, 4g fiber
"Healthified" Casserole = 417 calories, 30g fat, 38.7g protein, 6.9 carbs, 3.5g fiber

Jicama Crab Tacos

2012-01-17T06:05:00.000-06:00

Cholesterol Testimony from my client Deb:

"I don’t know if you remember me, but I did your month long consult package last year in May. You convinced me to go off statins and I was getting ready for my son’s wedding. I wanted to let you know I finally got enough courage to go get my blood work done and found a doctor that doesn’t get too worked up about cholesterol.

I want to thank you for your post on the “LDL determination” regarding if it is large and fluffy. I brought that into the doctor and she ordered me a whole extension blood work up. I am thrilled to say I have a large and buoyant pattern!! In addition, the great news since I changed my eating habits, due to you, is I dropped my triglycerides from 199 to 86!! My HDL increased from 46 to 57!!

PS: Just an fyi, my husband has REALLY benefited from your suggestions and my new cooking habits, as his triglycerides dropped to 68 and his C-Reactive Protein was 0.39. Oh yes, he went off his statins as well!! J"

-Deb

Deb and I cleaned out her pantry. This detrimental "gluten-free" family staple is no longer lingering in her house!

Ortega White Corn Taco Shells Ingredients: White Corn, Partially Hydrogenated Soybean Oil, Water, White Corn Flour, Salt, Hydrated Lime, Citric Acid

Try this tasty crispy shell idea instead! This was inspired after watching Top Chef! I LOVE that show!

6 Thin slices of jicama
2 cups organic leaf lettuce
6 oz. lump crab meat
1 Lime, cut into wedges
Salsa

Slice jicama into very thin slices, using an electric slicer (click HERE to find) or a mandolin slicer. Fold the jicama slices into taco shells; fill with lettuce, crab meat, and salsa. Squirt the lime juice into each jicama shell and enjoy!

NUTRITIONAL COMPARISON (per 2 taco shells)
Traditional Taco Shell = 130 calories, 19 carbs, 0 fiber
Jicama Taco Shell = 12 calories, 1.5 carb, 1 g fiber

Dairy Free Custard and Natural "Pedia-Sure"

2012-01-14T06:40:00.002-06:00

Have you ever used PediaSure or Pedialyte to help with baby's health or dehydration? Pediasure's second ingredients is sugar, then GMO corn, soy oil, soy protein...this is NOT a healthy product.

INGREDIENTS: Water, Sugar, Corn Maltodextrin, Milk Protein Concentrate, High Oleic Safflower Oil, Soy Oil, Whey Protein Concentrate, Medium-Chain Triglycerides. Less than 0.5% of the Following: Soy Protein Isolate, Short-Chain Fructooligosaccharides, Natural & Artificial Flavors, Cellulose Gel, Magnesium Phosphate, Potassium Citrate, Potassium Chloride, Calcium Phosphate, Calcium Carbonate, Potassium Phosphate, Salt (Sodium Chloride), Cellulose Gum, Choline Chloride, Ascorbic Acid, Soy Lecithin, Monoglycerides, C. Cohnii Oil, m-Inositol, Potassium Hydroxide, Carrageenan, Taurine, Ferrous Sulfate, dl-Alpha-Tocopheryl Acetate, L-Carnitine, Zinc Sulfate, Calcium Pantothenate, Niacinamide, Manganese Sulfate, Thiamine Chloride Hydrochloride, Pyridoxine Hydrochloride, Riboflavin, Cupric Sulfate, Vitamin A Palmitate, Folic Acid, Chromium Chloride, Biotin, Potassium Iodide, Sodium Selenate, Sodium Molybdate, Phylloquinone, Cyanocobalamin, and Vitamin D3. Contains milk and soy ingredients.

Babies suffering from diarrhea can benefit extremely by adding in coconut and coconut water; as this fluid can help calm their digestive tract, prevent dehydration and malnutrition.

Coconut oil most resembles a woman's breastmilk! Coconut provides B vitamins, protein, zinc, phosphorus and iron. It is also high in lauric acid, which also happens to be the main fatty acid found in breast milk. Lauric acid is what makes breast milk so digestible and protect sthe body from infection and boost the immune system.

Coconut oil helps cure jaundice. The first solid food eaten by a Thai baby is three spoonfuls of the custard-like flesh of young coconut fed to the baby by a Buddhist priest.

How Coconut Oil Helps Babies:
1. Immune system does not fully develop until 6 months old, only protection against everyday viruses comes by consuming lauric acid.
2. Helps ease an array of stomach and digestive tract problems that often plague infants. This is because the antimicrobial properties of coconut oil combat many of the bacteria, fungi and parasites that often contribute to infant indigestion.
3. Helps improve the body’s ability to absorb other nutrients such as vitamins, minerals and amino acids.
4. Coconut oil is a great moisturizer for all skin types, including very dry skin and highly sensitive skin, such as that of a newborn infant. This is because it closely resembles human plasma; therefore it helps with Cradle Cap as the antimicrobial properties of this oil are highly effective at soothing this skin inflammation.

The fat in breast milk is filled with lauric acid and capric acid, IF the mother is eating a proper diet. The American Journal of Clinical Nutrition claims that lactating mothers who eat coconut oil and other coconut products, have significantly increased levels of lauric acid and capric acid in their breast milk; therefore, the milk supply has increased amounts of the protective antimicrobials, which will give even greater protection to the nursing infant.

The next best food is organic egg yolks, rich in choline, cholesterol and other brain-nourishing substances, can be added to your baby's diet as early as four months, as long as baby takes it easily. (If baby reacts poorly to egg yolk at that age, discontinue and try again one month later.) Cholesterol is vital for the insulation of the nerves in the brain and the entire central nervous system. It helps with fat digestion by increasing the formation of bile acids and is necessary for the production of many hormones. Since the brain is so dependent on cholesterol, it is especially vital during this time when brain growth is in hyper-speed. Choline is another critical nutrient for brain development. The traditional practice of feeding egg yolks early is confirmed by current research. A study published in the June 2002 issue of the American Journal of Clinical Nutrition compared the nutritional effects of feeding weaning infants 6-12 months of age regular egg yolks, enriched egg yolks, and an otherwise normal diet. The researchers found that both breastfed and formula-fed infants who consumed the egg yolks had improved iron levels when compared with the infants who did not. In addition, those infants who got the egg yolks enriched with extra fatty acids had 30 percent to 40 percent greater DHA levels than those fed regular egg yolks. No significant effect on blood cholesterol levels was seen.

The best choice for baby is yolks from pasture-fed hens raised on flax meal, fish meal, or insects since they will contain higher levels of DHA. Why just the yolk? The white is the portion that most often causes allergic reactions, so wait to give egg whites until after your child turns one. Don't neglect to put a pinch of salt on the egg yolk. While many books warn against giving salt to babies, salt is actually critical for digestion as well as for brain development. Use unrefined salt to supply a variety of trace minerals.

Click HERE to find the brand I like, on sale now!

5 egg-yolks
1/4 cup Just Like Sugar
3 cups whole coconut milk
1 TBS vanilla extract

Preheat the oven to 325 degrees. Heat the coconut milk in a small saucepan until simmers. In a medium sized bowl, whisk together the egg yolks, sweetener, and vanilla extract. Slowly add the coconut milk, whisking constantly.

Pour the custard into 6 ramekins. Place ramekins in a deep baking pan and pour enough boiling water in the pan to reach halfway up the sides of the ramekins. Bake for 25-30 minutes until the custard sets. Do not over bake; it should be a little soft in the center. Cool in the refrigerator for at least 4 hours to firm up. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Custard = 360 calories, 32g fat, 5g protein, 16 carbs, 2.6g fiber
"Healthified" Custard = 327 calories, 32g fat, 5g protein, 7.4 carbs, 3.6g fiber

In any recipe you can use ZSweet, Truvia, Organic Zero, Xylitol or Just Like Sugar. In order to use a different product, use the same amount of sweetener for the amount of erythritol in the recipe and omit the stevia (except for Organic Zero, that is only erythritol and you will still need stevia for sweetness).

1 cup erythritol and 1 tsp stevia = 1 cup ZSweet
1 cup erythritol and 1 tsp stevia = 1 cup Truvia
1 cup erythritol and 1 tsp stevia = 1 cup Xylitol
1 cup erythritol and 1 tsp stevia = 1 cup Just Like Sugar
1 cup erythritol and 1 tsp stevia = 1 cup Organic Zero and 1 tsp stevia

For more charts and information on sweeteners and why I use them, check out my book: The Art of Eating Healthy.

Keebler Fudge Stripe Cookies

2012-01-11T15:28:00.002-06:00

KEEBLER Fudge Stripe Cookie Ingredients: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), Sugar, Vegetable Oil (Partially Hydrogenated Soybean, Cottonseed, Palm Kernel and/or Hydrogenated Cottonseed Oil With TBHQ and Citric Acid For Freshness), Cocoa Processed With Alkali, Contains Two Percent or less of Whey, Butter (Cream, Salt), High Fructose Corn Syrup, Leavening (Baking Soda, Sodium Acid Pyrophosphate, Monocalcium Phosphate), Salt, Soy Lecithin, Nonfat Milk, Molasses, Sorbitan Monostearate, Polysorbate 60, Artificial Flavor

TBHQ comes from petroleum (think "lighter fluid"). It is applied either to the carton of fast food items or sprayed directly onto them, as well as in various other prepackaged food items. TBHQ is banned in other countries.

TBHQ keeps fats from going rancid, so you see it in a lot of foods that they want to have a long shelf life. It is considered an "anti-oxidant" BUT it can itself be oxidized into harmful molecules, like tert-butylquinone...causing a TIRED TOXIC LIVER (see chapter on the liver in Secrets to a Healthy Metabolism).

But it also promotes production of quinone reductase, which is linked to cancer. TBHQ can cause a full range of reactions from asthma to anxiety, ADHD, insomnia, depression, tiredness, learning difficulties and children's behavior problems. This chemical is also found to effect estrogen levels...are you trying to get pregnant? or dealing with menopausal symptoms? I would avoid this like the plague.

In pre-packaged foods, if you see the words "no trans-fats," look for TBHQ in the ingredient lists. Some manufacturer's, such as Kellogg's, are using this "trickery," and are using TBHQ instead of trans-fats. Is it better than trans-fat? No. BUT what is even scarier... if you don't see it, that does not mean it is not there. Manufacturers are not required to list "secondary" ingredients. If you don't believe me, call the company and ask if their oil now contains TBHQ. Thank you FDA!

COOKIES:
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 cup coconut oil or butter
1 cup Just Like Sugar
1/2 cup erythritol (or Truvia)
2 tsp stevia glycerite
1 egg
1 tsp Celtic sea salt
CHOCOLATE DRIZZLE:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS unsweetened almond milk OR heavy cream
1/4 cup erythritol (or Just Like Sugar)
1 tsp stevia glycerite

Preheat the oven to 325 degrees F. In a medium bowl, cream the butter, Just Like Brown Sugar, erythritol and stevia (add in egg if using). 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.

In between 2 pieces of parchment (greased parchment), roll the dough out into 1/4 in thick dough. Using circle cut-outs, cut into Samoa cookie shapes.

Place cookies about 2 inches apart. Bake in preheated oven for 17-20 minutes or until golden around the edges. Cool completely on the baking sheet before removing from cookie sheet.

CHOCOLATE DRIZZLE: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Place 1/2 the chocolate in a shallow bowl and dip the bottom of the cookies into the chocolate. Place on parchment paper. Put the other 1/2 of the chocolate in a small ziplock bag. Cut the corner of the bag and use to pipe stripes over the cookies. Makes 24 cookies.

NUTRITIONAL COMPARISON (per serving)
Keebler = 150 calories, 7g fat, 1g protein, 21 carbs, 0 fiber
"Healthified" Cookie = 150 calories, 14g fat, 2.5g protein, 3.2 carbs, 1.8g fiber

Deep Dish Pizza and HIDDEN NUTRIENTS

2012-01-08T01:29:00.000-06:00

Most people think you must eat fruits and veggies to get all your nutrients in for the day, but a hidden food that has A TON of nutrients are spices! Oregano is used in this recipe and is one of the top foods for Vitamin K! Vitamin K is essential for bone growth and can decrease bruising.

Oregano is a proven super "functional food". It has an excellent nutritional profile; just 100 g of oregano herb provides:

Dietary fiber- 107% (Percent of RDA)
Folate- 69%
Pyridoxine- 93%
Vitamin-C- 83%
Vitamin-A-230%
Vitamin-K- 518%
Iron- 550%
Manganese-203%
Carotene-ß- 4112 mcg

BENEFITS OF OREGANO:
1. Anti-Bacterial: The oils in oregano include thymol and carvacrol, both of which have been shown to inhibit the growth of bacteria, including Pseudomonas aeruginosa and Staphylococcus aureus. Oregano to be more effective against Giardia than the commonly used prescription drug.

2. Anti-Oxidant: Oregano contains tons of phytonutrients; including thymol and rosmarinic acid. They are potent antioxidants that can prevent oxygen-based free-radical damage to cells. On a per gram fresh weight basis, oregano has demonstrated 42 times more antioxidant activity than apples, 30 times more than potatoes, 12 times more than oranges and 4 times more than blueberries.

3. PAIN RELIEVER: Concentrated amounts of oregano can help calm stomach upsets and painful menstruation.

4. IBS: Oregano increases the motility of the gastro-intestinal tract as well as increase digestion by increasing gastro-intestinal secretions.

5. DIABETES/CANCER/CHOLESTEROL: Oregano is a rich source of fiber, which helps stabilize blood sugar levels. Fiber works in the body to bind to bile salts and cancer-causing toxins in the colon and remove them from the body. This forces the body to break down cholesterol to make more bile salts. These are just some of the reasons that diets high in fiber have been shown to lower high cholesterol levels and reduce the risk of colon cancer.

1 1/4 cup cottage cheese
5 eggs
1/2 cup coconut flour
1 tsp baking powder
1 tsp Celtic sea salt
PIZZA HUT SPICE MIX:
4 TBS Parmesan cheese
3 TBS garlic powder
1 TBS onion powder
1 TBS oregano
TOPPINGS:
Low-Sugar Marinara (Mario Batali = no soybean oil and no sugar)
Bolinski's chicken sausage
Mushrooms
Peppers
Fresh Mozzarella Cheese

Preheat oven to 400 degrees F. Grease a large cake pan or lasagna pan with with coconut oil spray (click HERE to find).

In a food processor (click HERE to find the one I love for less than $30!) or large bowl, mix the cottage cheese, coconut flour, baking powder, eggs, salt and 1/2 of the Pizza Hut seasoning until very smooth.

Place dough into a large greased round cake pan (or lasagna pan), scatter with the remaining spice mix, and bake for 30-35 minutes, or until set, risen, and golden brown. Remove from oven and place your sauce, toppings and cheese on the crust. Place back in the oven for 5-10 minutes or until cheese is melted. Makes 9 servings.

NUTRITIONAL COMPARISON (per serving of CRUST only)
Traditional Deep Dish Pizza = 304 calories, 14 g fat, 45 g carbs, 1.2 g fiber (43.8 g effective carbs), 10 g protein
"Healthified" Pizza = 109 calories, 4.6 g fat, 5.2 carbs, 2.2 g fiber (3 effective carbs), 9.6 g protein

Chicken Nuggets

2012-01-05T06:28:00.001-06:00

It may look like a chicken breast, but anyone with a food allergy has realized the ill effects when eating this so-called protein at McDonald's. I have had many clients go to McDonald's (unwillingly) for group outings. They order the GRILLED CHICKEN SALAD with no dressing (because they weren't sure if there was wheat in the dressing) and they still get sick from wheat consumption. Why? Well, the 'chicken breast' is anything but just chicken!

Grilled Chicken Breast Filet ingredients: Chicken breast filets with rib meat, water, seasoning (salt, sugar, food starch-modified, maltodextrin, spices, dextrose, autolyzed yeast extract, hydrolyzed [corn gluten, soy, wheat gluten] proteins, garlic powder, paprika, chicken fat, chicken broth, natural flavors (plant and animal source), caramel color, polysorbate 80, xanthan gum, onion powder, extractives of paprika), modified potato starch, and sodium phosphates. CONTAINS: SOY AND WHEAT. Prepared with Liquid Margarine: Liquid soybean oil, water, partially hydrogenated cottonseed and soybean oils, salt, hydrogenated cottonseed oil, soy lecithin, mono- and diglycerides, sodium benzoate and potassium sorbate (preservative), artificial flavor, citric acid, vitamin A palmitate, beta carotene (color). CONTAINS: SOY LECITHIN.

Instead of giving your kids a dose of mechanically made chicken nuggets, try this instead...

1 pound Smart Chicken breasts
1 cup almond flour
1 tsp Celtic sea salt
1/2 tsp parsley
1/2 tsp oregano
1/4 tsp pepper
2 eggs, beaten

Preheat the oven to 350 degrees F. In a medium bowl, mix the eggs. In another medium bowl, mix the almond flour and salt (and additional spices if desired).

Cut the chicken into bite sized nuggets. Dip the nugget into the egg mixture, then into the almond flour mixture. Coat each nugget well. Place on a greased baking sheet. Bake for 20-30 minutes or until golden brown. Timing will depend on how big you make the nuggets. Serve with Nature's Hollow BBQ sauce.

NUTRITIONAL COMPARISON (per serving)
McDonald's Nuggets = 280 calories, 17g fat, 14g protein, 16 carbs, 0g fiber
"Healthified" Nuggets = 171 calories, 10g fat, 16g protein, 3.2 carbs, 1.6g fiber

1 packet (28g)
McDonald's BBQ Sauce = 50 calories, 0 fat, 0 protein, 12 carbs, 0 fiber
Nature's Hollow BBQ Sauce = 18 calories, 0 fat, 0 protein, 2 carbs, 0 fiber

The photo above is from Business Insider.

Poutine

2012-01-02T05:46:00.003-06:00

Poutine originally debuted in Quebec, Canada in the 1950’s and many people claim it was invented by Fernand Lachance. It’s now mass-produced across Canada in popular fast-food chain. The dish is made up of a combination of fries, gravy and cheese curds. To lighten it up, I tried the stem of the cauliflower and it is great!

1 tbsp coconut oil or butter
8 oz mushrooms, sliced
1 pound cauliflower
1 cup cheese curds
1 cup gravy
GRAVY:
2 TBS butter
1 tsp guar gum
2 cups organic beef broth
1 tsp organic Tamari soy sauce
1/4 tsp Celtic sea salt
1/4 tsp freshly ground pepper

To make the gravy, mix in sauce pan for 10 minutes until thick and bubbly.

Melt the butter in a pan. Add the mushrooms and sauté until just starting to caramelize, about 10-15 minutes.

FRIES: Preheat the oven to 425 degrees F. Cut the stem out of the cauliflower (you can also use the whole cauliflower if you want, but it won't look like "french fries"). Cut the stem into french fry shapes. Place on a greased cookie sheet. Spray the 'fries' with coconut oil spray and sprinkle with chili powder and salt. Bake for 25 minutes or until golden brown. Remove from oven, place on a large plate and mix in the mushrooms. Spoon gravy over fries and top with cheese curds.

Nutritional Comparison (per serving):
"Healthified" Poutine = 204 calories, 9.5g protein, 13.8g fat, 2.6g fiber, 12g carbs (9.4 effective)
Traditional Poutine = 241 calories, 9.3g protein, 13.9g fat, 2.5g fiber, 20.5g carbs

Taco Dip and Jicama Chips

2011-12-30T16:43:00.000-06:00

Here is a awesome treat to serve at your New Years party!

These chips are not allowed with this dip:)! Tostitos Hint of Lime Flavored Tortilla Chips Ingredients = Whole White Corn, Vegetable Oil (contains One or More of the Following: Corn, Soybean, and/or Sunflower Oil)Hint of Lime Seasoning (Less than 2% of the Following: Corn Maltodextrin, Salt, Sugar, Natural Lime Flavor, Monosodium Glutamate, Dextrose, Sour Cream [Cultured Cream, Nonfat Milk]Corn Starch, Whey, Sunflower Oil, Sodium Diacetate, and Artificial Color [including Blue 1, Red 40]

I thought this would get your attention: Consuming MSG triples the amount of insulin the pancreas creates...excess insulin = obesity.

MSG (an excitotoxin) causes damage to the neurons in your brain and has links to Parkinson’s disease, Alzheimer’s, Huntington’s disease and many others. Children are very susceptible to this type of effect on their sensitive and growing brains. Excitotoxins excite the neurons in the brain too much. They become exhausted and die. Neurotoxins are also a main cause of seizures . The damage may not be seen until many years later. When this happens, our neurotransmitters responsible for focus, mood, and memory have a hard time finding and recognizing their receptors due to the inflammation of the membranes on the brain cells caused by the consumption of MSG.

Brain levels of the neurotransmitter dopamine (important for mood and focus) are lowered by 95% when you ingest excitotoxins. BUT what is even more disturbing, is that when you switch to eating 100% free of processed food, our brain remains unable to produce normal amounts of dopamine in

the hippocampus (the part of the brain most responsible for consolidating memory). This is one reason for the high rates of ADHD and depression. To read more on Brain Chemicals, check out my book: Secrets to Controlling Your Weight Cravings and Mood

1 large jicama, sliced into chips
1 (8 oz) package cream cheese, softened
1 (16 oz) container sour cream
1/4 head red leaf lettuce, shredded
1 cup freshly shredded WHITE Cheddar cheese
2 cups chopped tomatoes/healthy salsa
1 green bell pepper, chopped
OPTIONAL: 1 (2.25 oz) can black olives, drained

In a large mixing bowl, combine cream cheese and sour cream. Spread this mixture in a large, round serving dish. Top the mixture with lettuce, cheese, salsa/tomatoes, bell pepper and olives. Serve with Jicama chips!

Jicama Chips: Peel the jicama. Slice into 1/8 inch slices, then quarter the jicama into chip shapes. Enjoy! Makes 12 servings.

NUTRITIONAL COMPARISON (per 6 chips)
Tortilla Chips = 150 calories, 18 carbs, 1g fiber, 2g protein, 8g fat
Jicama Chips = 30 calories, 6 carbs, 4g fiber, 1g protein, 0g fat

Egg Rolls and Xylitol Facts

2011-12-27T01:36:00.000-06:00

Nature's Hollow sugar-free products are a great-tasting, healthful blend of fruit and a natural sweetener called Xylitol. Xylitol is a 5-carbon sugar alcohol that is ideal for diabetics and those concerned about sugar intake. Unlike sugar, Xylitol has a very low glycemic index and has fewer calories.

XYLITOL= Xylitol occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hard wood trees and fibrous vegetation. Some people prefer the taste of xylitol. I only use it when I have to due to since it has a higher calorie content and causes an increase in insulin. Before I found JUST LIKE SUGAR, I used this for my caramel sauce.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% fewer carbs than table sugar)
CONVERSION= Same as table sugar. Use cup for cup.
BENEFITS:
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. Acid-producing bacteria falls as much as 90%. After eating xylitol, the bacteria do not stick well on the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine in stopping bacterial growth to help prevent ear infections in young children. It also clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol can also help by breaking the cycle of bronchial inflammation.
4. Help clear up Candida (yeast overgrowth).
5. Increases White Blood Cells: Increasing immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease this oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer.
UNDESIRED PROPERTIES = Xylitol has very few known side effects, although some people report diarrhea when adding xylitol into their diets.

Charts like this for all the sweeteners I use are listed in THE ART OF EATING HEALTHY.

FILLING:
1 lb ground pork
1 tsp ground ginger
1 tsp garlic powder
2 cups shredded cabbage
2 oz shredded carrots (optional)
1 tsp Organic Tamari sauce (wheat free soy sauce)
1-2 TBS NATURE'S HOLLOW Apricot Jelly (optional "Duck Sauce" flavor)
"WRAPPER":
Coconut oil/butter/sesame oil for frying
3 eggs, separated
1/4 cup unflavored egg white or whey protein
2 oz cream cheese, softened

FILLING: Season pork with ginger and garlic powder and mix thoroughly. Heat mixture in a medium skillet, stirring, until pork is cooked through and no longer pink. Add in the cabbage, carrots (if using), Tamari sauce and no-sugar apricot jelly. Fry until the cabbage is crisp-tender. Set aside to fill the "wrapper."

"WRAPPER": Separate the eggs (save the yolks for a different recipe), and whip the whites in a clean, dry, cool bowl for a few minutes until VERY stiff). Blend in the whey protein. Slowly stir in the cream cheese (without breaking down the whites). Heat the oil in a fry pan on medium high until a drop of water will sizzle. Once it is hot, place a circle of dough on the pan. Fry until golden brown on both sides. Remove from heat and place on a plate. Fill with cabbage mixture and enjoy! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Egg Rolls = 334 calories, 14.2g protein, 20.5g fat, 22.6g carbs, 1.6g fiber
"Healthified" Egg Rolls = 112 calories, 13.8g protein, 5g fat, 1.8 carbs, trace fiber

Harvest "Rice" Stuffing and BABY ACID REFLUX

2011-12-23T05:39:00.001-06:00

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

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

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

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

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

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

To read more, click HERE.

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

1/2 cup slivered almonds
1/4 cup chicken or veggie broth
4 cups cauliflower, into rice
3 TBS butter or coconut oil
3 onions, sliced
1 TBS Truvia (or Just Like Brown Sugar)
1/2 cup cranberries
2/3 cup fresh sliced mushrooms
1/2 tsp orange zest
Celtic sea salt and pepper to taste

Rice: Place cauliflower flowerettes in a food processor (click HERE to find the one I love on sale for $30!). Pulse until small pieces of "rice." Heat the oil in a medium saucepan over medium heat.

In medium skillet, melt butter over medium-high heat. Add onions and Truvia. Saute until butter is absorbed and onions are translucent and soft. Reduce heat, and cook onions for another 20 minutes, until they are caramelized. Stir cranberries and mushrooms into the skillet. Cover, and cook 10 minutes or until berries start to swell. Add in the cauliflower rice and broth to simmer until cauliflower is tender (about 5 minutes). Stir in almonds and orange zest. Salt and pepper to taste. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Harvest Rice = 273 calories, 11g fat, 5g protein, 42 carbs, 4.4g fiber
"Healthified" Harvest Rice = 153 calories, 10g fat, 5.6g protein, 11.9 carbs, 4g fiber

Choklad Biskvier Cookies and SWEETENERS

2011-12-19T16:59:00.001-06:00

If you crave sweets while trying to conquer addictions to tobacco and alcohol then the sweetness of these alternative sweeteners can help to fulfill these cravings in a healthy manner and not play havoc with weight and blood sugar. Here are the natural sweeteners I use and why. You can also click on the name of each sweetener to see where I purchase mine.

ZSWEET is another brand of erythritol and stevia mixed together. It comes in convenient large bags (as compared to the small tubs of Truvia). A lot of people prefer the taste of ZSweet over other non-caloric sweeteners.
CALORIES = 0
SWEETNESS = same as sugar (use cup for cup)
CONVERSION/BENEFITS/UNDESIRED PROPERTIES = Same as stevia and erythritol

STEVIA GLYCERITE Stevia glycerite is a favorite of many people. It is an herb that has been used as a sweetener in South America for hundreds of years. One tip is to look for “stevia glycerite;” which has no bitter aftertaste as compared to plain “stevia. It is widely used all over the world. In Japan, it claims 58% of the sweetener market, and was used in Japanese Diet Coke until the company replaced it with aspartame to "standardize" worldwide.
CALORIES = 0
SWEETNESS/CONVERSION = 300 times sweeter than sugar
CONVERSION = 1 tsp of stevia = 1 cup of sugar
WHY I USE IT = It is great for cooking, because it maintains flavor that many other sweeteners lose when heated, but it also needs an additional sweetener in most cases when making baked goods since it doesn't caramelize or create "bulk."
BENEFITS OF STEVIA
1. WEIGHT LOSS and DIABETICS: It does not affect blood sugar metabolism. This makes it a great tool in weight loss programs, but it also for diabetics. Stevia creates a hypoglycemic effect and increases glucose tolerance. It significantly decreases plasma glucose levels. In multiple human studies, blood sugar is reduced by 35% 6-8 hours after consumption of a hot water extract of the leaf.
2. BLOOD PRESSURE: Stevia extract is a vasodilator agent. Studies show that a mix of hot water and extract from the leaf lowers both systolic and diastolic blood pressure. Several studies demonstrated this hypotensive action (as well as a diuretic action).
3. ANTI-BACTERIAL/ANTI-YEAST: has anti-bacterial properties in that it helps to inhibit the growth and reproduction of harmful bacteria that lead to disease. It helps prevent dental cavities by inhibiting the bacteria Streptococcus mutans that stimulates plaque growth. It also has vasodilatory activity and is effective for various skin issues, such as acne, heat rash, and problems caused by insufficient blood circulation.
4. CANCER: It keeps your body in a ketogenic state so you can starve the cancer of sugar on which cancer feeds upon (read more HERE).
UNDESIRED PROPERTIES = It doesn't create a "caramelized" cookie, or "bulk" in baked goods, which is why I add erythritol.

ERYTHRITOL = Erythritol is a naturally-derived sugar substitute that looks and tastes very much like sugar, yet has almost no calories. Erythritol has been used in Japan since 1990 in candies, chocolate, yogurt, fillings, jellies, jams, beverages, and as a sugar substitute. Erythritol, is considered a 'sugar alcohol' and is found naturally in small amounts in grapes, melons, mushrooms, and fermented foods such as wine, beer, cheese, and soy sauce. Erythritol is usually made from plant sugars.
CALORIES = 0 to 0.2 calories/gram (95% fewer calories than sugar)
SWEETNESS = 70% as sweet as table sugar. Use cup for cup like sugar, but you need to add a tsp of stevia glycerite to add sweetness.
WHY I USE IT = Unlike stevia, it has a crystallization property like sugar. This is why it is combined with stevia for baking.
BENEFITS of ERYTHRITOL
1. WEIGHT LOSS and DIABETES: Erythritol does not affect blood glucose or insulin levels.
2. ORAL HEALTH: Erythritol isn’t metabolized by oral bacteria which break down sugars and starches to produce acids, which means that it doesn’t contribute to tooth decay. This is why excess carbohydrates and table sugar lead to tooth enamel loss and cavities formation.
3. CANDIDA: Erythritol is absorbed in the small intestines, which reduces fermentation and decreases the detrimental problems associated with Candida (yeast overgrowth in the body).
UNDESIRED PROPERTIES = It doesn't dissolve in foods (like salad dressings/caramel)

Charts on all the sweeteners I use are found in THE ART OF EATING HEALTHY.

I have created an AMAZON.COM store where you can find all the healthy ingredients that are difficult to find in the grocery store (and if you do find them, they are often very expensive). I have done some detective work and found the lowest prices on www.amazon.com for all of the products I use and love. Everything from food, pantry items, kitchen tools, supplements and skin products are in the aStore. I rarely waste time in the grocery store because I find everything online for a way better price!

All you have to do is click on the words in my recipes and it will take you right to the correct item. If you add them to your cart I get a tiny commission which helps me afford to keep practicing recipes (Recipe experimenting can costing me a fortune!...but I love helping!).

By purchasing products through my Amazon store, you help keep this blog going. You can also continue shopping for other products on Amazon after you are finished with "healthified" shopping. Just click the "Proceed to Checkout". It then asks you if you want to add these to your Amazon cart (at the main Amazon site). Just click "Continue" and now you can add whatever else you want from Amazon all in the same cart! I always choose at least one thing from my Amazon Store before moving onto other items I need for the family, those items will also help pay for the blog without any extra cost; I just get a small commission for bringing your business to Amazon.com.

You can click on the below image to go to my store or on the right you will see a "Maria's Amazon Store" widget. Happy Shopping and THANK YOU for all your support!!!

COOKIES:
14 oz almond butter
2 egg whites
1 cup Just Like Sugar (OR ½ cup Just Like Sugar and 1/2 cup ZSweet…I prefer this taste better) Plus ¼ cup Just Like Sugar/erythritol
FILLING:
1 cup butter, at room temperature
1 cups Just Like Sugar (or powdered ZSweet)
2 tsp vanilla extract
2 pasteurized egg yolks
4 tsp unsweetened cocoa powder
COATING:
12 oz ChocoPerfection dark chocolate, chopped
4 tsp coconut oil or melted butter
OR
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
6 TBS almond milk OR heavy cream
1/4 cup erythritol (or Truvia)
1 tsp stevia glycerite

To prepare cookies: In a bowl of an electric mixer on medium speed, beat almond butter, egg whites and Just Like Sugar until thoroughly combined, about 2 minutes, scraping down sides of bowl as necessary. Cover bowl with plastic wrap and refrigerate at least 30 minutes. Preheat oven to 325 degrees and line baking sheets with parchment paper. Using a small scoop, form dough into balls (or drop by heaping teaspoons) and place 2 inches apart on prepared baking sheets. Moisten the flat bottom of a glass with water, dip into ¼ cup of erythritol and carefully press prepared glass bottom into dough balls, flattening dough; repeat with remaining dough. Bake until lightly brown, 18 to 20 minutes. Remove from oven and cool cookies on baking sheets for 5 minutes, then transfer to a wire rack to cool completely. To prepare filling: Line baking sheets with wax paper. In a bowl of an electric mixer on medium speed, beat butter until creamy, about 1 minute. Add sweetener, vanilla extract, egg yolks and cocoa powder, and mix until smooth, (scraping down sides of bowl as necessary) about 2 minutes. Using a small knife, spread about 1 tablespoon filling on top of each cookie, making a rounded top. Transfer cookies to prepared baking sheets and refrigerate for at least 1 hour.

To prepare chocolate coating: Break chocolate into small pieces. In a double boiler over gently simmering water (or in a microwave oven), melt chocolate. Whisk in 2 teaspoons oil (or melted butter), adding more to reach desired consistency. (OR: Place the erythritol in a coffee grinder and blend into a smooth powdered sugar texture (this is optional, but provides a smooth chocolate). Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream and sweetener. Stir until smooth and thick). Let mixture cool for a few minutes, then dip cookies into chocolate mixture, holding onto almond base. Return cookies to prepared baking sheets and refrigerate until chocolate hardens, at least 30 minutes. Store in refrigerator and serve chilled. Makes 24 cookies.

NUTRITIONAL COMPARISON (per cookie)
Traditional Cookie = 289 calories, 18g fat, 3.2g protein, 30.7g carbs, 1.4g fiber
Healthified Cookie = 187 calories, 18g fat, 3.2g protein, 3.8g carbs, 0.7g fiber

Pasteurized eggs are recommended for food safety reasons.

Donut Holes and Eggnog Dip & SOY PROTEIN

2011-12-14T08:12:00.000-06:00

Soy protein isn’t a good substitute for whey protein!

About 20 percent of babies in the United States are now fed soy formula, but the estrogens in soy can cause long term harm your baby’s sexual development and reproductive health that is irreversible. Babies consuming soy formula ingest about 5 birth control pills worth of estrogen every day.

1. THYROID ISSUES: Phytoestrogens are estrogen like. Mega consumption of these isoflavone are found in soy burgers, milk, soybutter and are very harmful for thyroid function.
2. CANCER: The estrogenic and toxic effect is linked to breast, uterus, and thyroid cancer.
3. INFERTILITY: Soy is linked to growth disorders, thyroid problems, infertility, and tumors.
4. TIRED TOXIC LIVER: Soy has toxic chemicals that clog up the liver and can’t be metabolized, unless fermented.
5. MINERAL DEFICIENCIES: Soy has anti-nutrient properties that block absorption of minerals from intestines (which in turn slows the thyroid).
6. DIGESTION: Contains enzymes inhibitors that reduce protein digestion.
7. Processed soy protein contains carcinogens such as nitrates.

The total caloric intake from soy in the Chinese diet is only 1.5%. Modern soy doesn’t resemble traditional Asian soy in any way. And to make matters worse, soy has become one of the biggest genetically modified crops in the world, with most (over 90%) of it being GMO. So, now we have all this soy milk, most of which is not organic, going into our babies, and our general population, who all believe it is healthy; all because of marketing.

DONUTS:
1/2 cup vanilla whey or egg white protein
2 tsp aluminum free baking powder
1/8 tsp Celtic sea salt
4 TBS unsweetened almond milk
1 egg
1/8 cup Truvia (or Erythritol and a few drops of stevia glycerite)
Coconut oil or Ghee (for frying)
EGGNOG DIP:
4 TBS cream cheese or coconut cream
2 TBS Truvia (or erythritol and 1/4 tsp stevia glycerite)
2 TBS unsweetened almond milk
1 tsp nutmeg

Mix topping ingredients and set aside. Whisk dry ingredients together. Whisk egg with other wet ingredients, add to dry ingredients, and whisk to combine well. Fill a donut skillet, cast-iron pan, or dutch oven with oil and heat (click HERE to find the cast iron donut pan I used). When oil reaches around 350 to 360 F, drop batter into the oil. The batter will spread and puff up. When the underside browns, flip. In another 30 to 45 seconds, it will be ready to remove. Be sure enjoy them ASAP, as they will lose their crisp if they sit too long. Sprinkle with Truvia and nutmeg.

DIP: Combine all the ingredients in a medium bowl until very smooth. Serve with donuts. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Donut Holes (using flour, whole milk and sugar) = 170 calories, 5.7g fat, 3.8g protein, 26.6 carbs, 0 fiber
"Healthified" Donut Holes = 83 calories, 5.2g fat, 7.2g protein, 2.5 carbs, 0 fiber

French Silk Pie and HAIR LOSS

2011-12-11T07:19:00.003-06:00

There are many reasons for hair loss; most of which links back to nutrition.

1. Alopecia (discussed in my book: Art of Eating Healthy: Desserts) is an auto-immune disease which are directly linked to food allergies.
2. Iron Deficiency: This can happen a few ways: not eating foods containing iron, heavy menstruation, heavy exercise, OR you aren't absorbing iron due to a food allergy/sensitivity/leaky gut.
3. DHT (Testosterone byproduct): This can happen with men AND women. This is when testosterone is converted to DHT (dihydro-testosterone). Nearly half of all men have an inherited gene that makes them at risk of losing their hair because too much of the testosterone in their body is getting converted to DHT and resulting in low actual testosterone. The key is to take steps before it becomes a problem.

How do we fix it?
1. Healthy Fats: Salmon, nuts, avocado, peanut butter, coconut oil. Eggs and butter are also very important because cholesterol is precursor to create important hormones like androgen, testosterone, estrogen and progesterone. Cholesterol is also important for reproduction; it brings out male and female sexual characteristics. These essential nutrients are especially beneficial for children and expectant mothers. As the use of butter in America has declined, sterility rates and problems with sexual development have increased. When animals consume butter substitutes, their growth is stunted and they are unable to sustain reproduction.
2. Zinc: A deficiency in zinc can cause a 75% drop in testosterone. Zinc supplements can cause testosterone levels to double if deficient and can increase sperm production in men. Zinc is found in pasture fed meats, chicken, yolks of eggs, oysters, crab, pine nuts and cheese.
3. Vitamin E: Vitamin E is a FAT-SOLUBLE vitamin, if you have been eating a low-fat or no-fat diet and are losing your hair, this is most likely the cause. I love almond flour because it has tons of vitamin E. Sunflower seeds, asparagus, avocado, olives, spinach and other green leafy vegetables are good sources to fill up on.
4. Allicin: RAW garlic contains the highest concentration of this testosterone-boosting compound. Cooking diminishes the effects. It also decreases cortisol, which competes with testosterone and interferes with its normal function. Add garlic and onions to your meals to stimulate testosterone’s production.
5. Cruciferous Veggies: Diindolylmethane, is a natural phytonutrient in cruciferous vegetables such as cauliflower (my "healthified" rice ideas), cabbage (try "healthified" pasta), broccoli, Brussels sprouts limits the effects of male estrogen. These veggies contain nutrients called indoles. Indoles lowers estrogen which also competes with testosterone production.
6. Protein: Eating protein after intense exercise has been shown to increase the amount of testosterone that enters muscle cells which stimulates muscle growth. Choose quality protein, and try supplementing with one or two whey protein shakes per day (especially after exercise).
7. B Vitamins: Studies show that consumption of B Vitamins directly correlates with an increase in testosterone. Meat, poultry, and fish contain lots of b vitamins. Vegetarians should be sure to take a b-complex vitamin.
8. Caffeine: High amounts of caffeine added to exercise can increase testosterone production. Don’t go crazy with this fact. Stick to 200-400mg of caffeine a day and keep caffeine away from bed-time. Sleep is just as important to testosterone.
9. Niacin: Studies show that niacin increases HDL; which directly links to a higher testosterone production. Increase niacin by including meat, poultry, fish, nuts, eggs and quality dairy products.
10. High Intensity Exercise: After about 20 minutes into an exercise session, blood levels of testosterone increase and remain elevated for up to three hours after exercise. Maintain muscle with consistent strength training.

Reduce Testosterone With:
1. Alcohol: Drinking alcohol increases estrogen by 300% (enter hot-flashes); which in turn decreases testosterone (enter "beer belly" and erectile dysfunction).
2. Low-fat diet: A low-fat diet nullifies the typical increase in testosterone after resistance training. Testosterone is made from cholesterol, which is a form of fat. Include a balance of fat and protein after a tough workout.
3. Low-protein diet: Low-protein diets increase sex hormone-binding globulin (SHBG) levels; which attaches to hormones and makes them unavailable for our body. An increase in SHBG decreases usable testosterone. Always include a protein at every meal and snack.
4. Phytoestrogens: Phytoestrogens mimic estrogen; which in turn decreases testosterone. Phytoestrogens are found in flaxseeds and soy products; keep these to a minimum.
5. Lack of sleep and too much stress: Getting less than 7 hours of sleep a night decreases the production of testosterone. An increase in stress boosts the secretion of cortisol; which overshadows the production of testosterone. Get sufficient sleep and reduce stress.

FILLING:
1 cup coconut oil or butter, room temperature
1 1/2 cup erythritol (or Truvia)
1 tsp stevia glycerite (omit if using Truvia)
4 (1 oz) squares unsweetened baking chocolate, melted and cooled
1 tsp vanilla extract
4 eggs
CRUST:
3/4 cup blanched almond flour
1/4 cup coconut flour
1/2 cup coconut oil or butter
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
1 tsp Celtic sea salt

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

FILLING: Cream butter in a mixing bowl. Gradually beat in the sugar with an electric mixer until light colored and well blended. Stir in the thoroughly cooled chocolate, and vanilla extract. Add the eggs, one at a time, beating 5 minutes on medium speed after each addition. Spoon the chocolate filling into a cooled, baked pie shell. Refrigerate at least 2 hours before serving. Makes 12 servings.

DAIRY FREE WHIP CREAM: Chill a can of coconut milk, then scoop out the coconut fat that separates out and solidifies(leaving the watery liquid behind), and whip it just like whipped cream. Or use coconut cream, click HERE to find.

NUTRITIONAL COMPARISON (per serving)
Traditional French Silk = 478 calories, 34g fat, 4g protein, 42 carbs, 1g fiber
"Healthified" French Silk = 360 calories, 37g fat, 5.2g protein, 5.7 carbs, 3g fiber

Tiramisu and Alcohol Facts

2011-12-08T06:05:00.000-06:00

When people go on a diet, they often choose the “light” version of their favorite alcoholic beverages in order to save a few calories. However, that is only a small piece of the puzzle. Fat metabolism is reduced by as much as 73% after only two alcoholic beverages. This scary fact shows that the primary effect of alcohol on the body is not so much how many calories we consume, but how it stops the body’s ability to use your fat stores for energy.

Alcohol in the body is converted into a substance called acetate. Unlike a car that uses one supply of fuel, the body is able to draw from carbohydrates, fats and proteins for energy. When your blood acetate levels increase, your body uses acetate instead of fat. To make matters worse, the more you drink the more you tend to eat; and unfortunately, drinking will make your liver work to convert the alcohol into acetate, which means that the foods you consume at this time will be converted into extra fat on your body.

If that didn’t sound bad enough; alcohol stimulates appetite and decrease your testosterone levels for up to 24 hours and increases estrogen by 300%. The infamous “beer belly” is really just an “estrogen belly.” Biochemically, the higher your level of estrogen is, the more readily you absorb alcohol, but the slower you break it down.

Muscle Tip: Drinking alcohol is the most efficient way to slash your testosterone levels; women…we don’t want this to happen either. Just a single event of serious drinking raises levels of the muscle-wasting stress hormone called cortisol and decreases the levels of testosterone for up to 24 hours. If you are working out to build strong fat-burning muscles yet consuming alcohol, this actually breaks down muscle further and you end up with a slower metabolism. This is because you break down muscle as you lift weights and you repair them as you rest if you have proper hormone levels...if not, you never repair your muscles properly!

Also, we all know that alcohol dehydrates us. In order for fat to be metabolized, it must first be released from the fat cell and then be transported by the bloodstream where it is pushed to the liver to be used as fuel. If you are dehydrated, the liver has to come to the aid of the kidneys and can’t focus on its role of releasing fat.
Alcohol also affects every organ of the body, it’s most dramatic impact is upon the liver. The liver cells normally prefer fatty acids as fuel, and package excess fatty acids as triglycerides, which they then route to other tissues of the body. However, when alcohol is present, the liver cells are forced to first metabolize the alcohol, letting the fatty acids accumulate in huge amounts. Alcohol metabolism permanently changes liver cell structure, which impairs the liver’s ability to metabolize fats, which causes fatty liver disease. To read more, check out my book: Secrets to a Healthy Metabolism. I have a whole chapter called "Alcohol, It's Not Just the Calories!"

No coffee liqueur in this recipe!

LADY FINGERS:
5 egg whites
1 tsp cream of tartar
1/2 cup vanilla whey/egg white protein
1 tsp stevia glycerite
FILLING:
6 egg yolks
1 1/4 cups erythritol (or Truvia)
1 tsp stevia glycerite (omit if using Truvia)
1 1/4 cups mascarpone cheese (or cream cheese)
1 3/4 cups heavy whipping cream
1/3 cup coffee (sweetened to taste)
TOPPING:
1 tsp unsweetened cocoa powder, for dusting

LADYFINGERS: Preheat oven to 325 degrees F. In a clean, dry bowl, whip the whites and cream of tartar until stiff peaks form. Gently add in the protein powder and sweetener. Place the dough in a 9x9 in grease baking pan. Bake for 30-35 minutes or until light golden brown. Remove from oven and set aside.

FILLING: Combine egg yolks and sweetener in the top of a double boiler, over boiling water. Reduce heat to low, and cook for about 10 minutes, stirring constantly. Remove from heat and whip yolks until thick and lemon colored. Add mascarpone to whipped yolks. Beat until combined. In a separate bowl, whip cream to stiff peaks. Gently fold into yolk mixture and set aside.

Cut the lady finger dough into 2 inch “fingers” and line the bottom and sides of a large glass bowl. Brush with coffee. Spoon half of the cream filling over the lady fingers. Repeat ladyfingers, coffee and filling layers. Garnish with cocoa. Refrigerate several hours or overnight. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Tiramisu = 568 calories, 32g fat, 9.8g protein, 60 carbs, 0.8g fiber
“Healthified” Tiramisu = 159 calories, 12g fat, 10g protein, 2.1 carbs, trace fiber

Gingerbread House and ADHD

2011-12-05T19:04:00.002-06:00

Parents who have children with ADHD most often understand they need to cut out the sugar, but grains are often overlooked. Even "sprouted wheat" and "whole grains" are just glucose molecules linked together in long chains; the digestive track breaks it down into sugar. So a sugary diet and a starchy diet are the same thing.

But, let's get back to wheat. Gluten is the protein found in wheat, rye, barley and oats. Have you put flour and water together to make your own gooey paste? In Poland, they use this for wallpaper paste. I’m not putting that “gummy” paste in my body; it causes way too much inflammation.

After the digestive tract, the most commonly affected system to be affected by gluten is the nervous system. It is thought that ADHD can be caused by gluten in one of two ways.

The first area addresses the inflammatory changes gluten can cause. A gluten sensitive individual’s immune system responds to the protein gliadin. Unfortunately, that protein is similar in structure to other proteins present in the body, including those of the brain and nerve cells. A cross reactivity can occur where the immune system “confuses” proteins in the body for the protein gliadin. This is called cellular mimicry and the result is the body attacking its own tissues with inflammation resulting.

When inflammation happens in the brain and nervous system, a variety of symptoms can occur, including ADHD. Research shows us that patients with symptoms involving the nervous system suffer from digestive problems only 13% of the time. This is significant because mainstream medicine equates gluten sensitivity almost exclusively with digestive complaints. Please note, that even though most doctors will dismiss a gluten allergy/sensitivity if you don’t have any digestive issues, this is not true. You can have problems with gluten that show up in other parts of your body, not just the digestive track. Gluten can attack any organ: thyroid, gallbladder, nervous system, joints (arthritis), cellular membrane (multiple sclerosis), you name it.

In addition to circulation problems, other research looks at the association between gluten sensitivity and its interference with protein absorption. Specifically the amino acid tryptophan can be deficient, which is essential for brain health. Tryptophan is a protein in the brain responsible for a feeling of well-being and relaxation. A deficiency can be correlated to feelings ADHD, sleep issues and anxiety. 90% of serotonin production occurs in the digestive tract. So it makes sense that food might have an effect, either positive or negative, on serotonin production.

Encounters with allergens stimulate the release of serotonin and histamine from mast cells in the body. This increase affect alters arousal, attention, activity and vigilance. As a result, a highly allergic child can be either quite sluggish or hyperactive, depending upon the system of the allergic reaction. Eliminating all allergens from the diet will eliminate hyperactivity or lethargy and inattention.

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.

To find tons of recipes to feed your family healthy and tasty recipes without gluten or starch, check out my book: Nutritious and Delicious.

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

1/2 cup vanilla whey or egg white protein
3/4 cup almond flour
2 TBS coconut flour
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
4 TBS Truvia (or a few drops stevia glycerite)
1-2 TBS water (just enough to hold dough together)
1/4 tsp allspice
1 tsp ground ginger
1/4 tsp ground cloves
1/2 tsp cinnamon
ICING:
4 oz cream cheese or coconut cream
2 TBS unsweetened almond milk
3 TBS Truvia OR a touch of stevia glycerite (to taste)
COLORING: India Tree Natural Decorating Colors

In a large bowl cream the butter and sweetener together until very smooth. Sift the baking soda, spices, salt and whey into the almond and coconut flour, then slowly add the almond flour mixture into the butter mixture. Mix until well combined, then slowly add water just until the dough is soft, yet able to roll out. Form into a tight ball and cool in the fridge to chill.

Preheat oven to 325 degrees F. Place the dough onto a non-stick surface (I used parchment paper), then top it with another piece of non-stick surface (again, I used parchment paper) roll the dough out into about 1/4 inch high. Cut the dough with cookie cutters, and place onto a baking sheet. Bake for 20-30 minutes (depending on the size of the shape) or until golden brown.

To assemble: Decide how you want your house to be positioned on the base. Make sure the base is big enough so you will have plenty of space for a front walkway, bushes along the side of the house, a backyard, etc. Lay your walls down on the base where they will go. Pipe a line of icing in an L shape for two adjoining walls, as well as a strip of icing along the inside edge of one wall.Carefully stand the walls up and hold in place a few minutes until stable. Repeat steps 4-5 for the other sides of the house. Let the icing dry and harden before attaching the roof. Pipe a line of icing all along the top edge of the walls. Gently place the two roof pieces on the house simultaneously. Hold the roof in place for a few minutes until the roof is stable. Then pipe a strip of icing along the ridge line. Wait for the icing to dry and harden completley before decorating the house.

Ravioli Cookies and FLU SEASON

2011-12-03T06:19:00.001-06:00

How often do your children get sick? For a lot of parents, it can seem like your kid is always sniffling from one runny nose to another. If you’ve ever wondered why your kid can’t seem to stay healthy for an extended period of time, don’t blame it on the “other” kids at school or just accept it as the way things are.

The sympathetic nervous system is our “fight or flight” response. High carbohydrate diets stimulate the sympathetic nervous system to release a stress hormone called cortisol. Cortisol inhibits the immune system; when we feed our cells tons of sugar half of them fall asleep, and this leaves the body very vulnerable to things like the common cold.

Probiotic bacteria are the immune-building microorganisms present in the digestive tract. There are millions of different strains of bacteria that inhabit different portions of your child’s digestive tract, ranging from beneficial to damaging. The key to building your child’s immune system is to create an environment where the beneficial bacteria thrive.

Kids Need Probiotics To Be Healthy
1. Good bacteria prevents infection while they are growing. Good bacteria will compete with the bad so when your child is exposed to illnesses 24/7 it won’t allow them to enter and colonize.
2. Good bacteria produce natural anti-pathogenic “worker-bees” that prevent bad bacteria from reproducing. Lactic acid is just one type of bacteria that is produced by the LACTOBACILLI strains. Lactic acid inhibits the cell division of harmful bacteria. Lactic acid works hard in your child’s stomach and intestines, killing the growth of bad bacteria wherever they enter.
3. Good bacteria produce B vitamins that are required for a healthy immune system. Vitamin B-12 is essential the metabolism of every cell in our body, including the immune system. If you have a large amount of good bacteria in your stomach, you will be able to absorb vitamins, minerals, and a whole host of other nutrients.
4. Good bacteria detox chemicals that you and your children inhale every day. These helpful bacteria also break down some of the artificial colors, nitrates, and preservatives that are in all food products marketed to kids.
5. Good bacteria reduces and in some cases, eliminates allergic reactions to food and airborne allergens.

Here are the warning signs of a bacterial imbalance.
1. Sugar and Carbohydrate Cravings
2. Inability to concentrate, tired, irritability
3. Food Allergies and Sensitivities
4. Diarrhea or constipation
5. Bad breath
6. Skin issues; acne or eczema

Things that can cause low good gut bacteria:
1. Fluoride in toothpaste or chlorine in drinking water.
2. Acidic beverages, like coffee, tea, dairy, and fruit juices.
3. Sugar; which is everywhere! It is now added to baby formula!
4. Food additives and preservatives.
6. Pesticides and synthetic fertilizers; this is why organic is so important. Check out the “Dirty Dozen and the Clean 15.”

CLICK HERE TO FIND KIDS SUPPLEMENTS and PROBIOTICS. Skip the flu shot and use natural ways to boost the immune system.

COOKIES:
1 stick butter or coconut oil
1/4 cup Just Like Sugar (or erythritol)
2 tsp stevia glycerite
1 cup peanut flour or blanched almond flour
1/4 cup vanilla egg white or whey protein
1 tsp baking powder
1 tsp vanilla
FILLING:
6 oz milk or dark ChocoPerfection Bar, chopped and melted
3 oz cream cheese or coconut cream, at room temperature

Preheat oven to 350 degrees. Mix softened butter with sweetener and vanilla. Mix peanut/almond flour with baking powder and whey. Slowly mix the wet ingredients with the dry. Roll into a ball and refrigerate until ready to roll out.
FILLING: In a medium bowl, mix the cream cheese with melted chocolate. Use to fill cookies.

Remove dough from fridge. Grease 2 pieces of parchment paper, roll the dough out in between the parchment until 1/8 inch thick. Using a pizza cutter, cut the dough in to 2 by 2 inch squares. Place one square on the cookie sheet, add a TBS or so of filling on the square. Top the filled square with another square. Using a fork, press down to make small indents to hold the 2 cookie squares together. Repeat with squares; placing them about 1 inch apart on a baking sheet. Bake for 9 minutes at 350 degrees. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Ravioli Cookies = 250 calories, 14g fat, 3g protein, 28 carbs, 0.8g fiber
"Healthified" Ravioli (with Peanut flour) = 191 calories, 17g fat, 7g protein, 6.5 carbs, 3.2g fiber
"Healthified" Ravioli (with almond flour)= 231 calories, 22g fat, 6.4g protein, 6.8 carbs, 3.4g fiber

Walnut-Gorgonzola Crostini

2011-12-01T17:08:00.004-06:00

Here is a wonderful comment I just received from a past client:

"At your advice, my 14 yr old daughter started a wheat free diet about 2 weeks ago to help with her on again-off again stomach issues. She wasn't at all convinced that she really had an issue, and perhaps maybe I was just torturing her. But, she did it anyway. Not one stomach ache during those 2 weeks, but no other noticeable differences. Then, at Thanksgiving, she begged to have all of her "n...ormal" favorites. So, for 2 days, she ate everything she wanted. By Friday night, she was in the worst kind of pain and stayed that way until the next morning. To say the least, she has been very happy to eat wheat free since then!! Thank you, Maria, for making a real difference in my child's life!! If we hadn't tried the new diet, it may have taken her years to figure out what was wrong & by that point... It may have been too much damage. You are truly a blessing!"

Here is an easy appetizer to whip up for a Holiday party. Jicama is very low calorie and low carbohydrate root vegetable. It contains only 35 calories per 100 g.
It is also very high in quality phyto-nutrition profile comprises of dietary fiber, and anti-oxidant. It is one of the best sources for dietary fiber and excellent source of oligofructose inulin, a soluble dietary fiber. The root pulp is 13% of fiber. Inulin is a zero calorie, sweet inert carbohydrate and does not metabolize in the human body, which make the root an ideal sweet snack for diabetics and dieters.

1 large jicama
1 cup chopped toasted walnuts
9 oz Gorgonzola cheese, crumbled
12 oz crab (NOT IMITATION)

Jicama Crostini: Slice jicama into thin slices, using an electric slicer (click HERE to find) or mandolin slicer (click HERE to find). Using a cookie cutter, cut the jicama into circles. Place a TBS of Gorgonzola cheese, crab and a walnut on each "crostini" and serve! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Using Traditional Crostini = 290 calories, 12.3 carbs, 2.1 g fiber
"Healthified" Jicama Crostini = 170 calories, 3.2 carbs, 1.9g fiber

Micah and Kai are HOME

2011-11-27T06:16:00.005-06:00

We are finally home! My baby boys are such a joy to me! Thank you for all your prayers and support!

Here is Kai enjoying some of mommy's healthy foods. He loves my "Faux" Oatmeal for breakfast with coconut flour. They fed him a rice cereal at the orphanage and this has a consistency that he likes. Click HERE to find why rice cereal is not a healthy option for babies.

This photo is of Thanksgiving morning. We flew in late on Wednesday night so Thanksgiving dinner was anything but traditional. Micah is 28 months and has to hold my hand at all times! This makes cooking interesting! But I love every second!

Craig and I stayed with the boys in May (in Ethiopia) for 1 week. During that time Micah and I bonded so much. He wanted me to hold him at all times. The longer the wait became without seeing him, I prayed and prayed that he would remember me at least a little. My prayers were answered! This video shows me the power of love.

Reunion from Craig Emmerich on Vimeo.

Leftover Turkey Tetrazzini and L-CARNITINE: Fat Burner!

2011-11-25T05:57:00.005-06:00

There is no doubt that the most effective means of attaining weight loss is by means of maintaining a "healthified" diet program and having a regular exercising routine. A very effective weight loss supplement that can be used alongside is l-carnitine which is extremely beneficial in increasing weight loss by mobilizing fat in the body and increasing calorie burning. Discovered in 1905, it is a water-soluble, vitamin-like compound that is readily used in the body. Dietary carnitine can be found in a number of foods. The best source is meat, particularly beef, sheep, and lamb. Other animal foods such as cheese and poultry contain somewhat less carnitine.

The function of carnitine is a bit complex. It is an amino acid which aids the breakdown of calories by shuttling fatty acids into the mitochondria which is our ‘fat-burning powerhouse’ in our body. The American Chronicle states there is also another significant reason which makes carnitine stand out among the various other weight loss supplements. Carnitine has the unique distinction of keeping watch and restricting the accumulation of fat around the liver and heart.

This unique supplement also helps enhance muscle strength and aids in reduction of triglyceride levels in the body. Carnitine furthermore helps reduce irritability and anxiety which is a common side effect amongst dieters. This supplement can help increase your energy at same time suppressing your appetite. Also muscular fatigue is reduced, which can help you go longer and harder in your fitness routine.

Nutrition rich foods and animal protein can help to meet basic levels of nutrition in the body. A person who exercises regularly needs lot of carnitine for overall growth and development. One should replenish this supplement in the body before a deficiency is created. Carnitine is suggested by doctors to those who don’t consume adequate amounts of proteins, vitamins, and amino acids to make up for the deficiency. Deficiency of carnitine can lead to low energy levels and muscular weakness. Cramps and sudden weight gain are often a side effect of low levels of carnitine.

Cardiovascular diseases, diabetes, Alzheimer's and obesity are some of the diseases which can occur if long term deficiency of carnitine happens. Due to lack of animal protein in the diet of vegetarians they are most likely to suffer from a deficiency. Doctors consider it to be a very effective supplement for vegetarians. To find l-carnitine, click HERE.

In the past carnitine was thought to be involved only in the conversion of fat into energy, but scientists have since discovered that it has many far-reaching actions critically related to your appearance, performance and overall health and longevity. Carnitine has been proposed by doctors and scientists as a treatment for many conditions. To read more on who should take this and how much please check out the chapter on supplements in Secrets to a Healthy Metabolism.

3 cups diced leftover turkey
10 oz bag frozen broccoli
1 egg, beaten
1/2 cup cream cheese
1/2 cup chicken broth
1 tsp poultry seasoning
2 cups Cheddar cheese, freshly grated
1/2 cup grated Parmesan cheese
1/4 tsp garlic powder
1/4 tsp fresh ground pepper
2 packages Miracle Noodles or 4 cups zucchini into noodles
Optional additions: mushrooms, peppers, onions, artichokes

Preheat oven to 400 F. Grease a 9×13″ casserole dish. Rinse Miracle Noodles under running water for a few minutes then pat them totally dry. OR Peel and cut zucchini into noodles using THIS tool: Joyce Chen Spiral Slicer. Set aside.

In a large saucepan heat cream, broth and egg on low. Add 1 1/2 cups Cheddar cheese, Parmesan cheese, poultry seasoning, garlic powder & pepper and stir until melted. Do not boil. Stir in frozen broccoli and turkey. Remove from heat.

Meanwhile (if adding), melt butter or coconut oil in a large saucepan over medium heat. Add mushrooms, onion and bell pepper and saute until tender. Then add to turkey mixture.

Place noodles in the casserole dish. Sprinkle with garlic powder and pepper. Pour turkey mixture evenly over noodles and cover with aluminum foil.

Bake for 35 minutes or until hot and bubbly. Remove foil the last 10 minutes and sprinkle with remaining 1/2 cup Cheddar cheese. Bake 10 more minutes. Remove from heat and let sit for 10 minutes before serving. Serves 8.

NUTRITIONAL COMPARISON:
Traditional Tetrazzini = 504 calories, 20g fat, 34g protein, 44 carbs, 1 fiber
"Healthified" Tetrazzini = 270 calories, 17.9g fat, 26g protein, 3 carbs, 1g fiber

Stuffing and SLEEP

2011-11-23T14:48:00.000-06:00

My clients love when I give them the assignment of getting more sleep. One of my clients lost 17 pounds in 6 days just by adding natural sleep supplements. This helped her increase her sleep from 2 hours a night to a high quality 7. I say “high-quality” because a night brought on by Tylenol PM or alcohol is not quality sleep. Quality sleep is when our bodies get into the rapid eye movement state. REM or rapid eye movement sleep is a peak time for growth and repair and if we don’t get enough, our health and metabolism will suffer.

Sleep deprivation impairs our ability to metabolize carbohydrates and increases our stress hormones. This can lead to high blood sugar, high insulin levels and weight gain. Our society seems to reward people for working more and sleeping less. The pharmaceutical industry encourages this dysfunctional sleep pattern by offering drugs to help you fall asleep and drugs to help you wake up. Chronic sleep deprivation can have a variety of effects on the metabolism and overall health. Here are some problems that follow sleep deprivation:

1. It decreases leptin production, which causes an intense desire for carbohydrates.
2. Reduces human growth hormone production, which is our ‘fat-burning’ hormone
3. Causes imbalances in our neurotransmitters and increases depression and anxiety
4. Increased risk of diabetes
5. Increases blood pressure
6. Increased risk of heart disease
7. Increases obesity
8. Increase rates of breast cancer
9. Increase memory loss
10. It interfere with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and insulin is our “fat-storing” hormone.

To read more on how to get quality sleep through food and supplements, check out my book: Secrets to a Healthy Metabolism.

To find healthy supplements to aid in quality sleep, click HERE.

PROTEIN BREAD:
(or use "Healing Bread" recipe)
3 eggs, separated
1/2 tsp cream of tartar
1/4 cup unflavored egg white or whey protein
3 ounces sour cream or cream cheese

Preheat oven to 350 degrees. Separate the eggs (reserve the yolks for cream brule). In a clean and dry bowl, whip egg whites and cream of tartar until stiff. Then add the whey protein until smooth. Using a spatula, gradually fold the cream cheese/sour cream into the white mixture, being careful not to break down the whites. Grease a bread pan. Bake at 350 degrees for 40-50 minutes. Makes 16 slices.

STUFFING:
1/4 cup onion , chopped
8 oz portabella mushrooms, sliced
3 stalks celery, chopped
1/4 cup butter or coconut oil
1/2 tsp rosemary
1/2 tsp poultry seasoning
1 cup chicken broth
1 tsp Celtic sea salt
1/2 tsp pepper
2 eggs, beaten
1 batch of Protein Bread (from above)
OPTIONAL: sausage and drippings

Preheat the oven to 325 degrees F. Sauté the celery, onion and mushrooms in butter and spices until tender and translucent. Cut up the protein bread into small 1 centimeter cubes. Place the protein bread cubes in the pan with the vegetable mixture. Add the broth and mix well (you can add more if desired). Season to taste with salt and pepper. Stir in the egg. Bake, covered, in a greased 1 1/2 to 2 quart casserole for 35-40 minutes. Uncover and bake for 5-10 more minutes until golden brown on the top. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Stuffing = 179 calories, 8.8g fat, 2.9g protein, 22 carbs, 2g fiber
"Healthified" Stuffing = 95 calories, 7.5g fat, 5.2g protein, 2.2 carbs, 0 fiber

The Sleep Chart is found at www.nature.com

Truffled "Potato" Purée with Mascarpone

2011-11-22T13:49:00.000-06:00

By now you understand that inflammation in the body is the true cause of disease, and that sugar and starch...even rice causes inflammation (if you didn't please click HERE). BUT so can over-nutrition. Numerous studies show that periodic fasting can have dramatic results not only in areas of weight loss, but in overall health as well. An article in the American Journal of Clinical Nutrition explains numerous benefits which include improvement in insulin sensitivity, decreases in blood pressure, reduction in free-radical damage to cells, protein and DNA, and weight loss. If you think about it, our ancestors didn't have access to food at 8am, 12noon, 3pm snack and 6pm dinner every day; they went through regular cycles where food was either abundant or non-existent. This contradicts the idea that your metabolism will ‘slow down’ causing you to gain weight if you don’t eat 5 meals per day. In fact, intermittent fasting is more effective than calorie restriction at reducing insulin resistance.

WHY FAST:
1. Reduces insulin resistance: Insulin is drastically reduced in a glucagon dominant state (Imagine a "see-saw"; one goes up when the other goes down). When insulin is reduced it can't cause inflammation on tissues, which is associated with pain/fibromyalgia/heart disease/asthma/diabetes.
2. Reduces blood pressure: As your insulin level increases, so does your blood pressure. Insulin stores magnesium, but if your insulin receptors are blunted and your cells grow resistant to insulin, you can’t store magnesium so it passes out of your body through urination. 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.
3. Reduces triglycerides: Insulin upregulates LPL on fat tissue and inhibits activation on muscle cells. On the other hand, Glucagon upregulates LPL on muscle and cardiac tissue, while inhibiting activation of fat.
4. Weight Loss
5. Reduces cancer: Fasting cleans out damaged mitochondria. It “turns on” certain genes that repair specific tissues that would not otherwise be repaired in times of surplus. Intermittent fasting has also been shown to reduce spontaneous cancers in animal studies, which is due to a decrease in oxidative damage or an increase in immune response.
6. Longer Life: Fasting allows certain cells to live longer (as repaired cells) during famine since it’s energetically less expensive to repair a cell than to divide and create a new one.

So how do you put this into practice? There are a lot of ways. I have them listed in my book: Secrets to a Healthy Metabolism.

STOP LOSING MUSCLE: If you continue to eat a high carb diet, you will continue to be a sugar burner. As you switch to be a ketone burner, aside from using fats for energy, it also prevents muscle loss because the need for glucose is reduced. Muscle tissue breakdown occurs when there is a need for glucose which exceeds the stores of glycogen. Fasting will also accomplish this. The dominant hormones in a fasted state (Human Growth Hormone, Glucagon, and Adrenaline) are responsible for catabolizing tissue and can aid in the breaking of fats from the glycerol backbone and uses fats for oxidation for energy instead of sugar.

So by fasting and not working too hard, we derive energy in the form of fat. You can do anything for one day/week!

To read more on fasting click here: Dr. Michael R. Eades Blog

1 head cauliflower (6 cups)
6 TBS butter
1/2 cup mascarpone cheese
Organic Beef broth
2 tsp black truffle oil

Cook cauliflower in pot of organic beef broth OR boiling salted water until tender, about 10 minutes. Drain, cool slightly, and place in a blender (I used THIS one which purees food like no other!). Return warm cauliflower to same pot. Add butter and mascarpone cheese; mash until smooth. Mix in truffle sauce; season with salt and pepper. Transfer to bowl. Makes 6 servings.

NUTRITIONAL COMPARISON (per 1 cup serving)
Using Potatoes = 245 calories, 25 carbs, 3.6 g fiber
Using Cauliflower = 149 calories, 3 carbs, 1.1g fiber

Green Bean Bundles

2011-11-20T17:28:00.001-06:00

A yummy addition to Thanksgiving dinner!

1 lb fresh green beans, trimmed
8 bacon strips, lightly cooked
3 TBS butter or coconut oil
1 TBS chopped onion
1 TBS white vinegar
1 TBS Truvia (or a drop of stevia glycerite)
1/4 tsp Celtic sea salt

Cook the beans until crisp-tender. Wrap about 15 beans in each bacon strip; secure with a toothpick. Place on a foil-covered baking sheet. Bake at 400 degrees F for 10-15 minutes or until bacon is done. In a skillet, saute onion in butter until tender. Add vinegar, sugar and salt; heat through. Remove bundles to a serving bowl or platter; pour sauce over and serve immediately. Makes 8 servings.

NUTRITIONAL COMPARSION (per serving)
Traditional Green Beans = 189 calories, 16g fat, 8.1g protein, 9 carbs, 1.9g fiber
"Healthified" Green Beans = 159 calories, 12g fat, 8.1g protein, 4.5 carbs, 1.9g fiber

Savory Rolls and ADHD-WHEAT CONNECTION

2011-11-17T05:39:00.001-06:00

(Photo with Pesto and no cheese)

(Photo with Olive Tapenade and Cheese)

NOTE: Not all coconut flours are the same, click HERE to find the one I use.

3 eggs
1/2 cup butter or coconut oil, softened
1/2 cup coconut flour
1/2 cup blanched almond flour
1/2 tsp aluminum free baking powder
1/2 tsp Celtic sea salt
1/4 cup olive tapenade OR PESTO
1/2 cup goat cheese (optional)
1 tsp chopped fresh rosemary

Preheat the oven to 350 degrees F. In a medium bowl, cream the butter and the eggs. In another bowl mix together the coconut flour, almond flour, salt and baking powder. Slowly add in the dry ingredients into the wet. Stir until a thick dough forms. Cover and place in fridge to chill the dough for 1 hour or overnight.

Place a sheet of parchment on counter, then spray with coconut oil spray. Place dough on greased parchment, push the dough down a bit, and spray with another layer of coconut oil. Top with another sheet of parchment. Roll the dough out with a rolling pin until a long rectangle shape (9x12) or so. Then remove the top layer of parchment.

Spread olive tapenade or pesto over dough, leaving a 1/4-inch border. Sprinkle with cheese and rosemary. Gently roll up dough, starting at 1 long side. Cut into 12 (1 1/4-inch-thick) slices. Place slices in a lightly greased 9-inch round cake pan. Brush top of dough with melted butter if desired. Bake 15 to 20 minutes or until golden. Serve immediately. Makes 12 servings.

NUTRITIONAL COMPARISON (per roll)
Traditional Rolls = 253 calories, 15.5g fat, 3g protein, 23 carbs, 1g fiber
"Healthified" Rolls = 197 calories, 16g fat, 6.4g protein, 4.2 carbs, 2.3g fiber

Sausage Gravy and Biscuits

2011-11-15T06:34:00.002-06:00

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

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

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

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

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

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

To read more, click HERE.

My family always has crescent rolls at Thanksgiving. When these came out of the oven, the smell reminded me of a buttery roll on Thanksgiving morning...they tasted great too. The flavor reminds me of my past life of KFC buttermilk biscuits.

1 cup almond flour
1/4 tsp Celtic sea salt
1 TBS baking powder
4 egg whites
2 TBS chilled butter (cut into pieces)
OPTIONS: add 1 tsp of garlic or your favorite spice.

Preheat oven to 400 degrees F. Grease a cookie sheet or muffin pan with coconut oil spray. Whip egg whites until very fluffy. In a separate medium bowl, mix the baking powder into the almond flour. Then cut in the butter and salt (if the butter isn't chilled, the biscuits don't turn out). Gently fold in the dry mixture into the whites. Dollop the dough onto the cookie sheet (or muffin tin) and bake for 11-15 minutes. Makes 8 servings.

NUTRITIONAL COMPARISON:
KFC Biscuit = 220 calories, 24 carbs, 1g fiber
"Healthified" Biscuit = 113 calories, 3 carbs, 1.5 fiber

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

GRAVY:
10 oz Organic Prairie pork sausage, crumbled
1 cup cream cheese
1 cup organic beef or chicken broth
Celtic sea salt and ground black pepper to taste

Cook sausage in large skillet over medium heat 5-6 minutes or until thoroughly heated, stirring frequently. Gradually add cream cheese and broth; cook until mixture comes to a soft simmer and thickens, stirring constantly until smooth. Reduce heat to medium-low; simmer 2 minutes, stirring constantly. Season to taste with salt and pepper. Split biscuits in half. Place 2 halves on each of 8 plates; top with about 1/3 cup gravy. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Biscuits and Gravy = 353 calories, 19g fat, 9.8g protein, 31 carbs, 0.5g fiber
"Healthified" Biscuits and Gravy = 345 calories, 29.9g fat, 14.6g protein, 4.9 carbs, 1.5g fiber

ADOPTION Update and NEW COLOR COOKBOOK

2011-11-12T07:54:00.000-06:00

After years of waiting for my family to grow, Craig and I are on our way to pick up our boys; Baby Kai and Micah. There are no words to describe this feeling...

Thank you to all who have prayed for us along this journey!

On another happy note, my new COLOR dessert cookbook is now available. For those of you who are frustrated with how to convert almond flour to coconut flour and erythritol to Just Like Sugar, here is your answer! I have all the conversions along with WHY I use certain ingredients.

This book is gluten free and also gives dairy free options for the recipes. Click HERE to order!

This isn't JUST an "eye-candy" cookbook (although it does have beautiful photos), it also has health facts; such as how stop cancer from growing, what acid blockers do to our body and how to heal the intestines naturally, how to calm detrimental menopausal symptoms, cholesterol facts, thyroid boosting foods, how to heal a 'tired toxic liver', and so many other tips. This book is meant to read like a magazine; quick fun facts with color photos and recipes with nutritional comparisons (calories, fat, protein, carbs and fiber). Below is a sneak peak of what the inside looks like...

This is the first in a series of color cookbooks I plan to write. The next will be a SAVORY cookbook, then a BABY and KIDS cookbook, and a HOLIDAY book. The title says it all, we all NEED to eat, but to eat HEALTHY is an Art!

I will be holding a Christmas Tasting Party and Book Signing at my home on Saturday December 10th starting at 5pm and it will go until all the samples are gone! 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.

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!). I also want to thank Jamie Schultz for the cover photo.

Creamed Collard Greens and OIL FACTS

2011-11-11T06:09:00.000-06:00

I know my recipe sounds a little crazy, but it tastes awesome. The cream cheese makes it so thick. This added an amazing flavor without extra calories, 1 TBS of heavy cream is 52 calories, 1 TBS of cream cheese is 50 calories. Since cream cheese is so much thicker, you can add a flavorful broth to thin it out and you save a lot of calories.

I also NEVER use vegetable oils. I love macadamia nut oil in this recipe, which gives it an amazingly nutty and naturally sweet flavor! This oil has a high smoke point of around 425 degrees Fahrenheit. This is much higher than that of olive oil. I never fry in olive oil, I only use macadamia or coconut oil; they don't break down to products that are unhealthy for the heart. Due to its chemical structure and high amount of unsaturated fats, heating olive oil = oxidative damage. Are you leaving your bottle of olive oil right on the counter? Opening and closing it multiple times a week? Any time the olive oil is exposed to air and/or light, it oxidizes. The chlorophyll in olive oil accelerates the oxidation. Oxidation causes free radicals, which increase cancer and atherosclerosis; which are "free radical" diseases. Cancer is associated with chromosomal defects and oncogene activation. The consumption of oxidized fats and oils increase death rates from leukemia and malignant neoplasia of the breast, ovaries and rectum. Atherosclerosis increases as free radical reactions from diet-derived fats in the arterial wall increases. These compounds induce endothelial cell damage and produce changes in the arterial walls.
WORST OILS: Canola, Corn, Cottonseed, Soy, Sunflower
FOUND IN: Lean Cuisines, Healthy Choice dinners, salad dressings, chips, cookies, crackers, roasted nuts…

On the other hand, macadamia nut oil has a long shelf life. It can be stored for up to 1 to 2 years without refrigeration.

Macadamia nut oil has linoleic acid, Omega-3 essential fatty acid, Omega-6 fatty acid and also palmitoleic acid. The oleic acid in macadamia nut oil has anti-inflammatory properties that makes it effective in fighting against chronic diseases, such as heart disease.

2 bunches collard greens, center stems removed and cut into 1/2" strips
Celtic sea salt
2 tsp butter or macadamia nut oil
1 cup (6 oz) bacon, cut into 1/3 inch pieces
2 shallots, finely chopped
1 1/2 tsp smoked sweet paprika
1 cup cream cheese
1 cup organic chicken or veggie broth
Freshly ground black pepper

Blanch greens in a large pot of boiling salted water until bright green and beginning to soften, 3-4 minutes. Transfer to a large bowl of ice water to cool. Squeeze dry.

Heat oil in a large heavy pot over medium heat. Add bacon and cook until fat is rendered and bacon is crisp, 5-7 minutes. Using a slotted spoon, transfer bacon to paper towels to drain; set aside.

Drain all but 3 tablespoons bacon drippings from pot, adding butter if needed to measure 3 tablespoons. Add shallots; cook over medium heat, stirring occasionally, until soft, about 5 minutes. Add paprika; stir constantly for 2 minutes. Whisk in cream cheese and broth; whisking often to combine until smooth. Stir in greens; reduce heat to low. Simmer, stirring often, until greens are tender, about 30 minutes. Season to taste with salt and pepper. Transfer creamed greens to a serving dish; garnish with reserved bacon. Makes 6 large servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Collards = 231 calories, 21g fat, 6.5g protein, 7 carbs, 1.2g fiber
"Healthified" Collards = 186 calories, 16g fat, 7g protein, 3 carbs, 1.2g fiber

"Cornbread" Stuffing and Vitamin Deficiencies

2011-11-08T05:58:00.008-06:00

Too often we grab "food" in lieu of healthy options, which eventually can create undesired issues in our body. We need these vitamins for proper functioning of our bodies. If you are dealing with one or more problems of the deficiencies listed below increasing those vitamins through food will be quite difficult; I suggest using therapeutic doses of that vitamin/mineral to correct the problem ASAP!

By purchasing products through my Amazon store, you help keep this blog going. You can also continue shopping for other products on Amazon after you are finished with "healthified" shopping. Just click the "Proceed to Checkout". It then asks you if you want to add these to your Amazon cart (at the main Amazon site). Just click "Continue" and now you can add whatever else you want from Amazon all in the same cart! I always choose at least one thing from my Amazon Store before moving onto other items I need for the family, those items will also help pay for the blog without any extra cost; I just get a small commission for bringing your business to Amazon.com. Thank you SO much for all your support!

DEFICIENCIES IN:
Vitamin A = acne, dry skin and hair, itching eyes, often making sinus noises, and prone to catching the flu. This vitamin is found in pasture fed organ meats, spinach and egg yolks. SAGE is also filled with vitamin A! Spices are hidden with vitamins and minerals!
Click HERE to find Cod Liver Oil and take 1 tsp at breakfast.

Vitamin B = memory issues, confusion, bad breath, dark tongue, dry hair, rough skin, tender muscles, irritability. This vitamin is found in animal proteins. Vegetarians often deficient in B-12 since this B-vitamin is only found in animal products.
Click HERE to find a quality B-Complex and take 1 capsule at breakfast and 1 at lunch.

Vitamin C = bruising, muscle loss, bloody gums, cavities, and nosebleeds. This vitamin is found in green chili pepper, bell peppers, parsley, kale and broccoli. Oranges are not very high in vitamin C which is why juice is fortified with vitamin C. We know that glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another when entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn't take much: a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl. Sage is also filled with vitamin C!
Click HERE to find a highly absorbed Vitamin C. Take 1 at breakfast and 1 at lunch. Decreasing sugar is also important because sugar competes with Vitamin C to get into the cell and sugar always wins!

Vitamin D = sensitivity to pain, Seasonal Effective Disorder, digestive issues, nervousness, pale skin.
Increase with sun exposure and high dose of Vitamin D. Click HERE to find and take 1 capsule with food containing healthy fats. For children who don't like pills, take THIS liquid.

Vitamin E = losing hair at rapid rates, cataracts, and muscle weakness. Foods high in vitamin e are sunflower seeds, almonds, olives and spinach.
Click HERE to find Vitamin E and take 1 with food that contains a healthy fat.

Vitamin K = bruising and brittle bones. Foods high in vitamin k are kale, spinach, collard greens, and Brussels sprouts.
Click HERE to find a K2 supplement and take 1 at breakfast (with calcium and D, NOT with Magnesium).

Folic Acid = fatigue, depression/anxiety, sore tongue. Foods high in folic acid are sunflower seeds, asparagus, spinach, collard greens and SAGE, (as well as fortified pre-packaged junk).
Click HERE to find an absorb-able form of Folic Acid and take 1 capsule at breakfast and one at lunch.

Calcium = brittle fingernails, eczema, tooth decay, and strange numbness and tingling in arms/legs. Foods highest in calcium are almonds, almond milk, green leafy veggies, and artichokes.
Click HERE to find an absorb-able Bone Meal Calcium. Take 1 tsp at breakfast.

Chromium = out of control blood sugar (jittery before lunch), lack of energy and excitement. Chromium is really only found in onions, romaine, and tomatoes. Click HERE to find Chromium (with Cinnamon) and take 1 capsule at each meal, up to 1000mcg/day.

Iron = brittle nails, dry hair, pale skin, dizziness.
This is a tricky one...eat more grass-fed red meat and SKIP the turkey burger. If you are still low on iron, I would detect a food allergy causing you to not absorb iron. Do not take a supplement unless diagnosed with an iron deficiency; even then iron supplements are very poorly absorbed.

Magnesium = chocolate cravings, urinary urgency, broken nails, nervousness, restless legs/twitching, sensitivity to noise. Nuts and halibut have some magnesium, but it is hard to get the recommended dose through food.
Click HERE to take an absorb-able form of Magnesium (DON'T TAKE "Oxide!") and take 400-1000mg 30 minutes before bed. OR you can use THIS Magnesium Oil for best absorption.

Potassium = bad hair and skin, water retention, edema. Foods highest in potassium salmon, avocados, artichokes, broccoli, meat and almonds.
Click HERE to find Potassium and take 1-2 capsules/day.

Sodium = confusion, dizziness, lethargy, and vomiting
Use this quality Celtic Sea Salt.

Zinc = brittle nails, poor circulation, bruising, splitting hair, salty cravings. Zinc is found in oysters, liver, pasture fed red meat, sesame seeds and tahini.
Click HERE to find the proper zinc to take and consume 1 capsule anytime during the day.
FYI: Birth control pills deplete our cells of zinc and getting pregnant too soon before having healthy zinc levels can cause birth defects, such as cleft palates. My suggestion is to take zinc for 6 months after going off birth control before trying to conceive.

CORNBREAD
1/2 cup coconut flour
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs (or 3 eggs and 1/3 cup coconut milk)
1/2 cup coconut oil, melted

Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a small bread pan and fill about 2/3 of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean. This can be made ahead and frozen.

STUFFING
1 pound ground sausage or bacon
2 cups celery, chopped
1/2 cup onion, chopped
5 cups crumbled "cornbread" (from above)
2 cups sliced mushrooms
1 1/4 cups chicken broth (or more if you like a mushy stuffing)
1 1/2 tsp poultry seasoning
1 tsp sage

Preheat oven to 325 degrees F (165 degrees C). Place sausage, mushrooms, celery and onions in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. In a large bowl combine sausage mixture with cornbread, chicken broth, poultry seasoning and sage. Mix well and transfer to a 9x12 inch baking dish. Bake, covered, for 45 minutes or until well set and cooked through. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Cornbread Stuffing = 441 calories, 20g fat, 15g protein, 52 carbs, 4.3g fiber
"Healthified" Stuffing = 278 calories, 22g fat, 12.4g protein, 4.4 carbs, 2.2g fiber

Green Bean Casserole

2011-11-05T18:30:00.001-05:00

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!:)

2 TBS butter or coconut oil
1 TBS coconut flour
1 tsp Celtic salt
1/4 cup onion, diced
1 cup sour cream
3 (14.5 ounce) cans French style green beans, drained (my mother-in-law cans her own)
2 cups Cheddar cheese, freshly shredded
ONION TOPPING:
1 large onion
1/2 cup sour cream
1/2 cup chicken or veggie broth
1 cup blanched almond flour
1 tsp Celtic sea salt
2 cups coconut or peanut oil

ONION RINGS: Slice onion into thinnest possible rings. Place in a shallow dish. Combine sour cream and broth until smooth and pour over onions. Cover and refrigerate at least 1 hour. In a plastic bag, combine almond flour and salt. Heat oil to 375° in deep saucepan. Remove a small handful of onion rings from cream mixture and shake off excess. Drop into almond flour, separate rings and shake to coat. Drop a few rings at a time into hot oil and cook until golden. Remove from hot oil with a slotted spoon and drain on a paper towels. Repeat with remaining rings until all have been battered and fried. Use to top the casserole with.

Preheat oven to 350 degrees F (175 degrees C). Melt 2 tablespoons butter in a large skillet over medium heat. Stir in coconut flour until smooth, and cook for one minute. Stir in the salt, onion, and sour cream. Add green beans, and stir to coat. Transfer the mixture to a 2 1/2 quart casserole dish. Spread shredded cheese over the top. Top with fried onions. Bake for 30 minutes in the preheated oven, or until the top is golden and cheese is bubbly. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Green Bean Casserole = 240 calories, 16g fat, 7g protein, 17 carbs, 3g fiber
"Healthified" Casserole = 244 calories, 17g fat, 9.8g protein, 10.5 carbs, 4.5g fiber

Crunchy Top "Faux"tatoes

2011-11-03T05:22:00.000-05:00

One of my favorite Thanksgiving foods in my former fat life was Crunch Top Cheesy Potatoes. One of the main ingredients was Cream of Chicken Soup. Knowledge is power; now that I am aware of what certain foods do, I am able to get past the cravings!

CAMPBELL'S HEALTHY REQUEST® CREAM OF CHICKEN SOUP INGREDIENTS = CHICKEN STOCK, WATER, MODIFIED FOOD STARCH, CHICKEN MEAT, MALTODEXTRIN, CREAM (MILK), CONTAINS LESS THAN 1% OF: WHEAT FLOUR, VEGETABLE OIL, SOY PROTEIN CONCENTRATE, CORNSTARCH, SALT, POTASSIUM CHLORIDE, LOWER SODIUM NATURAL SEA SALT, FLAVORING, MODIFIED FOOD STARCH, CHICKEN FAT, YEAST EXTRACT, DISODIUM GUANYLATE, DISODIUM INOSINATE, SODIUM PHOSPHATE, SOY PROTEIN ISOLATE, SPICE, BETA CAROTENE (FOR COLOR), DEHYDRATED CHICKEN.

MSG is a slow poison and it is in everything; Lay's potato chips, Doritos, Campbell's soups, Ramen, Canned Gravy, frozen dinners, frozen pizzas, salad dressings (especially low-fat varieties). Tons of 'reduced' or 'no-fat' foods are laced with MSG to make up for flavor lost when fat is reduced. If you don't see MSG on the label, you still aren't safe; the word 'Hydrolyzed Vegetable Protein','Accent, 'Aginomoto,' 'Natural Meat Tenderizer,' is just a sneaky names for MSG.

Glutamic acid in MSG is known as an excitotoxin; this means it excites the brain cells. It causes the brain cells to fire too much until they are exhausted and die. This causes us to be addicted to the MSG 'fix,' which is why Lay's Potato Chips claim, "I bet you can't eat just one." Lay's knows they have the upper hand on your brain chemistry. This excitotoxin effect in our brain causes ADHD, autism and Alzheimer's.

This process of over-exciting the brain depletes our brain of serotonin (the feel-good chemical in our brain and gut). Headaches and migraines are the main complaint of MSG consumption, which makes sense because low serotonin is the Migraine headaches are caused in part by changes in the level of serotonin. Serotonin plays many roles in the body, one of which is the effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems. Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level if you're a woman. To read more check out my book: Secrets to Controlling Your Cravings, Weight and Mood.

MSG downregulates our body’s leptin production (our appetite suppression), so it makes us hungry sooner. Hoe can this be? Well, MSG stimulates the pancreas, which in turn increases insulin production even though there is no need for insulin. This will cause our blood sugar to rise too much and then drop. When our blood sugar drops, hunger is stimulated (which is why you don't want to eat too many carbohydrates either). Over production of insulin will cause insulin resistance, diabetes and obesity.

So instead, let's try this healthy option!

"POTATOES:"
1 head cauliflower
CHEESE SAUCE:
1/4 cup butter
3 TBS Cream Cheese
1/4 cup beef/chicken broth
2 cups sharp cheddar cheese, shredded
1/4 cup Parmesan cheese, shredded
Sea salt and pepper (to taste)
TOPPING:
1/2 cup crushed almonds
1/4 cup almond flour
2 TBS butter or coconut oil, melted

Preheat oven to 375 degrees F. "POTATOES": Place cauliflower flowerettes in a food processor. Pulse until larger "rice" sized pieces (click HERE to find the one I use) (or shred with a cheese grater to resemble shredded potatoes). Transfer the cauliflower to a 2 1/2 quart casserole dish.

CHEESE SAUCE: In a saucepan, melt butter over medium heat. Stir in cream cheese and broth. Cook and stir for 2 minutes or until thickened. Reduce heat. Add the cheeses, stirring until cheese is melted. Add salt and pepper to taste. Remove from heat, pour over the veggie, and stir to combine.

TOPPING: In a small bowl, toss together crushed almonds, almond flour and remaining butter, and sprinkle over the cheesy cauliflower. Bake for 30 minutes in the preheated oven, or until the top is golden and cauliflower if tender. Makes 8 servings. I LOVE THIS DISH!

NUTRITIONAL COMPARISON (per serving):
Traditional Crunchy Top Potatoes = 370 calories, 27g fat, 12g protein, 19 carbs, 3g fiber
"Healthified" Crunchy Top "Potatoes" = 307 calories, 27g fat, 12g protein, 5.6 carbs, 3g fiber

PECAN PIE and It's a Small World!

2011-11-01T10:49:00.006-05:00

I am constantly amazed and humbled seeing the maps of visitors to by blog. Each orange dot represents a city where someone has visited my blog.

With this global reach I wanted to let you all know that my books are available a number of ways digitally across the globe. Below is a list a countries they are available in.

Available in the following countries on iTunes Book Store (iPhone, iPod, iPad or Mac):
Australia, Austria, Belgium, Bulgaria, Canada, Cyprus, Czech Republic, Denmark, Estonia, Finland, France, Germany, Greece, Hungary, Ireland, Italy, Latvia, Lithuania, Luxembourg, Malta, Netherlands, Norway, Poland, Portugal, Romania, Slovakia, Slovenia, Spain, Sweden, Switzerland, United Kingdom, United States.

Available on Kindle in:

Germany, France, United Kingdom and the United States.

Available on Nook in:

United States

You should also be able to get the paperback versions wherever Amazon has a store in your country. Thanks everyone, across the world, for all the support. It is truly a small world.

PECAN PIE
CRUST:
1/2 cup coconut oil or butter
1/2 cup Just Like Sugar OR Just Like BROWN Sugar
1/4 cup erythritol and 1 tsp stevia glycerite (OR Truvia)
1/2 tsp Celtic sea salt
3/4 cup blanched almond flour or pecan meal
1/4 cup coconut flour
1 tsp aluminum free baking powder
FILLING:
3 eggs, beaten
1 cup erythritol (or Truvia)
1 tsp stevia glycerite
1 cup NATURE'S HOLLOW xylitol syrup
2 TBS butter or coconut oil, melted
1 tsp vanilla extract
1 1/2 cups pecans

CRUST: Preheat oven to 350 degrees F. In a large bowl cream the butter and sweetener together until very smooth. Add the salt, coconut flour, almond flour and baking powder into the butter mixture. Mix until well combined. Place into an 8 by 8 pie pan and spread out over the bottom. Bake for 12 minutes or until light golden.

FILLING: In a medium bowl, beat the eggs with the sweetener. Add the butter, syrup, and vanilla then add the pecans. Pour into the crust (over edges with foil) and bake at 350°F for 45-50 minutes or until set. Serve with my "healthified" ice cream! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Pecan Pie = 396 calories, 22g fat, 3.7g protein, 51 carbs, 1.6g fiber
"Healthified" Pie = 229 calories, 20g fat, 7.7g protein, 3.8 carbs, 2g fiber

Peanut Butter Donuts and Chocolate Sauce

2011-10-29T07:15:00.001-05:00

Tomorrow is National Sugar Awareness Day. For those of you trying to get your kids off sugar, here is a sugar free treat!

What peanut butter do you use? I hope not Jiff "Omega 3!"

Ingredients: PEANUT BUTTER [ROASTED PEANUTS, SUGAR, CONTAINS 2% OR LESS OF: MOLASSES, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, SALT], ANCHOVY* AND SARDINE OIL*,TILAPIA GELATIN, TOCOPHEROLS AND CITRIC ACID (ANTIOXIDANTS). *A TASTELESS, ODORLESS SOURCE OF OMEGA-3 DHA AND EPA.

The word hydrogenated oils = TRANS-FAT. There are many reasons why this word is so terrible for us!

1. DEPRESSION: Trans fats can lead to chronic inflammation which blocks the body’s ability to produce mood-building neurotransmitter serotonin. I was on Jimmy Moore's podcast discussing how we produce and diminish our neurotransmitters (click HERE to listen).

2. INCREASED APPETITE: Trans fats can lead to chronic inflammation which inhibits the body’s ability to create appetite-controlling neurotransmitter dopamine and serotonin. Read more in Secrets to Controlling Your Weight Cravings and Mood.

3. WEIGHT GAIN: Trans fat slows the ability of muscle cells to use glucose as an energy source. When muscle cells can’t use glucose, it stays in the blood and insulin levels severely increase. Excess insulin = fat storage.

4. ALZHEIMER'S: Patient's with Alzheimer's have brain cells that can no longer use glucose for energy (which is why I have my patients use coconut oil/ketones for a brain boosting energy source). One reason that this occurs is over time trans-fats inhibit the brain cells to metabolize glucose.

5. DECREASE IMMUNE SYSTEM and INCREASE CANCER: Trans-fats weaken the immune system by reducing the body’s ability to fight viruses.

6. HEART DISEASE: Unlike healthy saturated fats that make up 50% of the cell membranes which create our cells necessary stiffness and integrity, trans-fats increase risks of heart disease. These factory-made trans fats are toxins to the body, but sadly our digestive system does not identify them as such. Instead of being eliminated, trans fats are included into cells as if they were natural fats and our cells become partially hydrogenated! It takes 9 months to detox trans-fats from our body.

7. OMEGA 6 OVERLOAD: Altered partially hydrogenated fats actually block use of essential fatty acids, causing many harmful effects including cancer, atherosclerosis, diabetes, obesity, immune system dysfunction, birth defects, decreased visual acuity, sterility, low-birth-weight babies, and hardships with lactation.

So when you make these tasty treats, always use natural peanut butter with the ingredients: Peanuts and Salt!

NOTE: If there is severe yeast overgrowth (candida), killing the yeast is essential to help restore good bacteria and therefore staying away from peanuts would be important at that time.

DONUTS:
1/2 cup coconut oil or butter
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
3 eggs, beaten
1/2 cup natural peanut butter
3/4 cup sour cream
1 tsp vanilla extract
2 cups peanut flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp Celtic sea salt

Preheat oven to 350 degrees F. Cream butter and sweetener. Beat eggs in well. Mix in peanut butter, sour cream, and vanilla. Combine peanut flour, baking powder, soda and salt together and add to creamed mixture. Spoon mixture into greased mini donut pan (click HERE to find). Place in oven for 10-12 minutes. Test with a toothpick for doneness. Makes 42 mini donuts, 12 servings.

CHOCOLATE SAUCE:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS unsweetened almond milk
1/4 cup Just Like Sugar (or *powdered erythritol)
1 tsp stevia glycerite

Place the erythritol in a coffee grinder and blend into a smooth powdered sugar texture (this is optional, but provides a smooth chocolate). Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), once the mixture has cooled quite a bit, add in the almond milk and sweetener (if you add it too soon, the chocolate will separate). Stir until smooth and thick. Serve with donuts. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Donuts = 396 calories, 23g fat, 7g protein, 49.5 carbs, 2.5g fiber
“Healthified” Donuts = 256 calories, 21.9g fat, 11g protein, 12 carbs, 6.9g fiber

Click HERE to find the mini jars I store my sauces in.

Chicken Pot Pie and ACID BLOCKERS

2011-10-26T05:04:00.007-05:00

Are you or someone you know taking antacids on a daily basis? Antacids cause ulcers, chronic inflammation, leaky gut, food allergies, anemia, inflammatory bowel digestive issues disease, restless leg...

Your stomach is a very acid environment with a pH at 2 or less. Stomach acid is essential for to absorb vitamin B-12 and minerals that allow you to release hormones from the pancreas, without which can lead to development of diabetes.

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

When this happens, other health issues follow; such as chronic/seasonal allergies, constipation and/or diarrhea and inflammatory bowel disease (IBS).

There are many natural ways to clear acid reflex without any side effects. Click HERE to find some natural ways to help.

STEPS TO HEAL:
1. Drink small amounts of room temperature water while eating. Drinking large amounts of cold beverages dilutes your digestive enzymes.

2. Skip the coffee, carbonated beverages, alcohol and aspirin until your intestines are healed.

3. Add in Aloe Vera supplements; it naturally repairs the damage that was done to the esophagus safely. Aloe Vera's major ingredient buffers pH+ and it naturally speeds the healing process.

4. DECREASE Foods that cause the problems: food chemicals, vegetable oils, sugar, and starch. It could also be a food allergy/sensitivity; in this case eliminate gluten or the food causing the issue.

5. Eat foods that heal the intestines: coconut oil, bone broth, and any "healthified" recipe that has no sugar.

6. Add in supplements to heal the intestines so you can enjoy food again! Check out the book: Secrets to a Healthy Metabolism to read more on supplements.
CLICK ON THE WORD TO FIND WHERE TO PURCHASE.
-Licorice Root
-L-glutamine
-Probiotics (Bifido and Acidophilius)
-Digestive Enzymes
-Aloe Vera
*Please contact me for a consult on when, for how long and how much to take of each.

NOTE: Not all coconut flours are the same, click HERE to find the one I use.

FILLING:
1/2 cup butter or coconut oil
1 TBS coconut flour
1 tsp Celtic sea salt
Black pepper to taste
2 TBS finely chopped onion
3 cups chicken broth
4 slices bacon, chopped
1 1/2 cups sliced mushrooms
3 cups cooked chicken, chopped
2 stalks celery, finely chopped
1 cup asparagus, chopped
CRUST RECIPE:
4 TBS coconut oil (or butter)
*NOTE: coconut oil = flaky crust
4 TBS coconut flour
2/3 cup almond flour
1 tsp Celtic sea salt
OPTIONAL: 2 TBS Parmesan cheese, grated (for additional 'yum' factor!)
OPTIONAL: 1 egg (for brushing)

Preheat oven to 400 degrees F (200 degrees C.) In a large saucepan, melt 1/2 cup butter. Blend in coconut flour, salt, pepper and onion. Gradually stir in chicken broth. Cook, stirring constantly until smooth and thickened. In a separate pan, saute chopped bacon and add in mushrooms to saute in bacon fat, then stir into saucepan. Stir in chicken, asparagus, celery. Mix well and pour into bottom of pie pan (or a soup cup like my photo: click HERE to find).

Crust: In a medium bowl, mix all the ingredients until a thick dough forms (if you place it in the fridge to chill for a few hours it rolls out better). Place on a greased sheet of parchment, and cover with another piece of greased parchment. Using a rolling pin, roll out the dough into a 1/8th inch thin crust. Cover the pie pan/soup dishes with crust, seal edges, and cut away excess dough. Make a few small slits in the top to allow steam to escape. Bake in the preheated oven for 30 minutes, or until pastry is golden brown, and filling is bubbly. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Pot Pie (with top and bottom crust) = 623 calories, 42g fat, 19g protein, 42 carbs, 3g fiber
"Healthified" Pot Pie = 356 calories, 26g fat, 22g protein, 6.3 carbs, 3.1g fiber

REECES PB TWINKIES

2011-10-24T07:22:00.002-05:00

No wonder Hostess Twinkies can sit in a pantry for years and never mold!

Hostess Twinkies Ingredients: Enriched Bleached Wheat Flour [Flour, Reduced Iron, B Vitamins (Niacin, Thiamine Mononitrate (B1)Riboflavin (B2)Folic Acid)Corn Syrup, Sugar, High Fructose Corn Syrup, Water, Partially Hydrogenated Vegetable and/or Animal Shortening (Soybean, Cottonseed and/or Canola Oil, Beef Fat)Whole Eggs, Dextrose. contains 2% or Less of: Modified Corn Starch, Glucose, Leavenings (Sodium Acid Pyrophosphate, Baking Soda, Monocalcium Phosphate)Sweet Dairy Whey, Soy Protein Isolate, Calcium and Sodium Caseinate, Salt, Mono and Diglycerides, Polysorbate 60, Soy Lecithin, Soy Flour, Cornstarch, Cellulose Gum, Sodium Stearoyl Lactylate, Natural and Artificial Flavors, Sorbic Acid (to Retain Freshness)Yellow 5, Red 40.

The Twinkie was created during the Depression and contains 39 ingredients! One of those ingredients is a preservative, sorbic acid. Sorbic acid actually comes from natural gas. AND...5 ingredients come from rocks.

If that isn’t gross enough, ingredients like cellulose gum, Polysorbate 60, and calcium sulfate are also used in sheet rock, shampoo, and rocket fuel. Oh, and...what make these treats so "light and fluffy?" It is limestone! And the creamy filling? What is that? It's not cream, it is partially hydrogenated vegetable oil...TRANS-FAT. So instead of pumping our kids with junk that NEVER gets moldy, try this adaptation instead.

2 cups peanut flour
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
3 1/2 tsp aluminum free baking powder
1 tsp Celtic sea salt
1/8 tsp baking soda
1 1/4 cups vanilla or chocolate almond milk
1 tsp vanilla
3 large eggs
OPTIONAL for Chocolate Twinkie: 1/4 cup cocoa powder
FILLING:
1 cup heavy cream OR coconut cream (if diary allergy)
1/4 cup cocoa powder
1/4 cup Just Like Sugar (or Truvia)

Preheat oven to 350 degrees. Grease Twinkie pans with coconut oil or butter. Combine all ingredients in a large mixing bowl. Mix at low speed for 30 seconds while scraping bowl. Mix at high speed for 3 minutes, scraping bowl every minute.

Spoon batter into tin until they are 2/3 full. Bake for 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes in pans then move to wire rack to cool completely.

Chocolate Filling: Whip the cream until fluffy, add in the cocoa powder and sweetener. Fill the Twinkies with chocolate whipped cream using the piping tool. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Hostess Twinkies = 150 calories, 5g fat, 1g protein, 25 carbs, 0 fiber
"Healthified" Twinkie = 113 calories, 7g fat, 8g protein, 6 carbs, 3g fiber

Chicken DUMPLING Soup and Intestinal Health

2011-10-23T07:03:00.002-05:00

Bone broths are one of the most nourishing foods. It is so medicinal that if I could bottle up into a pill, the pharmaceutical companies would be broke.

Because broth can be regarded as a liquefied form of the important components of bones, the medicinal benefits of bone broth are attributed to the exceptionally high levels of minerals and amino acids. In fact bone broth can be considered both a high quality multi-mineral and protein supplement.

1. HYDROPHILIC COLLOIDS: Stock is also awesome because it has hydrophilic colloids. Raw foods are colloidal and are hydrophilic, meaning that they attract liquids. This is important because when we eat a salad or other raw food, the hydrophilic colloids attract digestive juices for rapid and effective digestion. Colloids that have been heated are usually hydrophobic (meaning they repel liquids, making cooked foods harder to digest). However, the gelatin in meat broths has the special property of attracting liquids even after it has been heated. A good visual is Jell-O, the gelatin attracts water to form desserts, which allows it to attract digestive juices to the surface of cooked food particles.

2. CROHN'S and COLITIS: Broth contains gelatin, which aids in digestion and works amazing as a treatment of intestinal disorders, including hyperacidity, colitis and Crohn’s disease because it heals the intestinal wall. Many clients of mine have Colitis, leaky gut, diverticulitis, Crohn’s or other intestinal problems. By supplementing with broth and other key supplements (such as l-glutamine) we can strengthen the intestinal walls, which also supports our immune system. Babies had fewer digestive problems when gelatin was added to their milk. It enhances digestion by attracting digestive juices to food in the gut. It also calms and soothes the gut lining. Gelatin should be the first therapeutic food for anyone suffering from digestive conditions affecting the intestines.

3. Collagen is a protein extracted in broth through the breakdown of bone and cartilage during the cooking process and is referred to as gelatin. The quality of broth is usually determined by the amount of gelatin it contains. The gelatin in broth is also useful for the treatment of anemia and other blood disorders, like diabetes, muscular dystrophy and even cancer.

4. AMINO ACIDS: Although gelatin isn't a complete protein, (it only has the amino acids arginine and glycine in large amounts) it acts as a protein sparer, allowing the body to more fully utilize the complete proteins that are taken in. So if you are someone who can't afford large amounts of meat in your diet, gelatin-rich broths are great to help boost protein absorption.

5. MINERAL ABSORPTION: Healthy bone tissue is naturally high in minerals (calcium, magnesium, phosphorus, potassium) which provide a healthy bone structure, nervous system as well as hormone balance. Fish stock will also provide iodine which is essential for a healthy thyroid. Broths made from fish bones will also provide iodine. The gelatin in broth strengthens digestion which helps you absorb more nutrients. Gelatin helps people digest milk and dairy products.
"Stock contains minerals in a form the body can absorb easily—not just calcium but also magnesium, phosphorus, silicon, sulphur and trace minerals. It contains the broken down material from cartilage and tendons–stuff like chondroitin sulphates and glucosamine, now sold as expensive supplements for arthritis and joint pain.” Sally Fallon Morell

6. JOINT HEALTH: Since the gelatin is derived from cartilage a huge benefit of broth is that it provides an awesome source of glucosamine and chondroitin. These nutrients are essential for regaining joint health.

NOTE: When making bone broth using an acid like organic vinegar helps extract more minerals from the bones. The extracted minerals then become the alkalinizing agents to neutralize the acidity of the broth.

"Healthified" BROTH BASE:
4 quarts water (reverse osmosis filtered water is best)
1 pasture fed chicken
1 whole clove fresh garlic, peeled & smashed
2 TBS apple cider vinegar (organic)
2 TBS coconut oil
2 onions, diced
2 stalks celery, sliced 1/4 inch thick
1 tsp thyme leaves

Place the water, chicken, garlic, and vinegar in a large kettle or a large crockpot and set the heat to "high." Bring to a boil, then reduce the setting to "low" for a soft simmer. Cook for a minimum of 8 hours and up to 24 hours. The longer it cooks the more nutrients and minerals!

Strain broth through a colander into a large container; reserve broth and discard skin and bones. Return kettle or crockpot to burner set on medium-high. Add oil, then onions and celery. Saute about 8 to 10 minutes or until tender. Add chicken, broth and thyme. Bring to a simmer.

DUMPLINGS:
1 cup coconut flour (OR 2 cups almond flour)
4 eggs (2 eggs if using almond flour)
1 tsp Celtic sea salt
1/4 tsp thyme
IF USING COCONUT FLOUR: 1/2 cup chicken broth

In a medium sized bowl, mix the eggs, salt, flour, and thyme, mix until sticky and well-blended. For coconut flour dumplings add a little broth until the dough sticks together. Shape into dumplings with hands. Note: These can be made ahead and frozen until you are ready for some soup!

With the soup at a simmer, add the dumplings. Cover the soup and cook for 20-30 minutes. Season to taste with salt and pepper. Enjoy! Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 330 calories, 10g fat, 25g protein, 31 carbs, 2.2g fiber
Almond Flour Dumpling Soup = 363 calories, 22g fat, 29g protein, 9.7 carbs, 3.5 fiber
Coconut Flour Dumpling Soup = 291 calories, 12g fat, 28g protein, 11 carbs, 5g fiber

Nut Free Cookies

2011-10-21T06:40:00.002-05:00

Happy Birthday to my baby Kai. He turns 1 today and I wish I could be with him.

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

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

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

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

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

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

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

"Healthified" Cookies
1 cup SunButter OR Pumpkin Seed Butter
1/2 cup Just Like Brown Sugar
1/2 cup Erythritol (or Just Like Baking Sugar)
1 tsp stevia glycerite
1 egg
1 tsp vanilla extract
1/2 tsp Celtic sea salt
1 tsp baking soda
1 ChocoPerfection Bar, chopped

Preheat the oven to 350 degrees, and spray a cookie sheet with Coconut Oil cooking spray. Mix the sweeteners and SunButter together until smooth. Add in the egg, vanilla, salt and baking soda. Mix until smooth. Chop a ChocoPerfection bar and mix in the pieces.

Place round mounds of dough on the cookie sheet about 2 inches apart. Bake for 10-12 minutes or until set in the middle of each cookie. Remove from oven and cool.

NUTRITIONAL COMPARISON (per cookie)
Traditional Sunflower Cookie (using Honey) = 278 calories, 11g fat, 5.1g protein, 30 carbs, 3.1g fiber
"Healthified" Cookie = 149 calories, 11g fat, 5.1g protein, 5.7 carbs, 3.7g fiber

Recipe inspired by Sugar Crafter blog.

Sloppy Joes and MANWICH Facts

2011-10-19T13:35:00.002-05:00

Ingredient in Manwich: Tomato Puree (Water, Tomato Paste), High Fructose Corn Syrup, Distilled Vinegar, Corn Syrup, Less than 2% of: Salt, Sugar, Dehydrated Onions, Dehydrated Red and Green Bell Peppers, Chile Pepper, Tomato Fiber, Spices, Guar Gum, Xanthan Gum, Dehydrated Garlic, Carob Bean Gum, Natural Flavors.

Yuck, that junk is nothing but sugar! It is amazing how much hidden sugar we consume on a daily basis. You may ask "Why does high fructose corn syrup make us gain weight?" Is it because of the overconsumption of Big Gulps? Or does the fructose in the corn syrups do something to our metabolism? Fructose is processed by the body differently than table sugar. It encourages the liver to dump more fat into our blood stream, fat that eventually ends up in our bellies. In the end, we are left still hungry soon after eating this junk, while storing more and more fat.

High fructose corn syrup alters the function of hormones that regulate metabolism and cause abnormal weight gain. Fructose has no effect on our hunger hormone ghrelin and interferes with brain’s communication with leptin, which is the hormone that tells us to stop eating and you CAN become leptin resistant! (please read the chapter on HORMONES in Secrets to a Healthy Metabolism for charts on FOODS to Eat and FOODS to NOT EAT to balance your hormones properly.)

We can easily cut sugar out of our diet by being a detective and throwing out food that is hidden with added sugar.

1 pound grass fed ground beef
2 TBS onion, chopped
1 stalk celery, chopped
1 clove garlic, minced
1/4 cup tomato paste (Bionature) in a glass jar
3/4 cup water (or quality beef broth: for "umami" favor!)
2 TBS Just Like Brown Sugar (or 1 drop stevia glycerite)
1 1/2 tsp white vinegar
1/2 tsp mustard
1/2 tsp Celtic sea salt
1/8 tsp pepper

In a large pan, brown the beef, onion, celery and garlic; drain fat. Stir in all remaining ingredients. Simmer for 20 minutes on low for the flavors to open up. Serve on my "healthified" buns, click HERE to find the recipe. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving of meat only: no bun)
With Manwich = 190 calories, 12.6 carbs, 9 g sugar, 16 g protein
"Healthified" = 141 calories, 1.7 carbs, 1.1 g sugar, 16 g protein

BUSY FAMILY TIP: Use a crock-pot for this recipe and have the buns already made. I store extra in the freezer for an easy addition to dinner.

LOW CARBING AMONG FRIENDS

2011-10-17T05:50:00.001-05:00

I am very excited to announce a new cookbook that I am honored to be a part of. With the guidance of Jennifer Eloff and a passionate group of writers, we have collaborated to create an amazing new cookbook called LOW CARBING AMOUNG FRIENDS.

Please check out the website at: amongfriends.us

"Low-Carbing Among Friends is a revolutionary cookbook in several ways. First of all it is a low-carb cookbook with a difference – it is also gluten-free. Second of all it is collaboration between 5 talented and innovative authors and 6 other very famous people in the low-carb world. Thirdly, the cookbook is comprised of 5 mini-cookbooks of at least 60 recipes each, showcasing the unique talents and recipes of each author, bringing an exciting new cookbook as never seen before to the low-carb world. In addition, 6 famous people round out the team of 11, and contribute their ideas, making this an even more value-added book.

Low-Carbers, in particular, will love this book as there are many recipes from induction to moderate low-carbing and all recipes are less than 10 grams of carbohydrate per serving and most are less than 5 grams of carbohydrate per serving. Low-Carbers who are either intolerant of gluten or have Celiac disease will be thankful for this enormous resource of 100% gluten-free and low-carb recipes. At the same time, it is now becoming clear, with best-selling books out there like Wheat Belly by Cardiologist, Dr. William Davis that wheat is a problem for many people for a variety of reasons, so going gluten-free certainly helps people with weight loss. Even the publisher, who has maintained a healthy weight on low-carb diets, found his appetite was still not curbed enough, so his ideal weight always seemed out of reach. The problem turned out to be that he was still getting plenty of gluten (often used in low-carb baking) and that the gluten and other components of the wheat flour were stimulating his appetite. By going gluten-free, the weight just dropped off in no time and his blood pressure normalized. He was convinced!

The recipes are very innovative and wonderful breakthroughs! It is one thing to create low-carb and sugar-free recipes, and most of us have a pretty good handle on that now, but it is often quite another thing to also make those same recipes gluten-free. That can be very challenging! This extraordinary cookbook deserves a place in your cookbook library.

By buying "Low-Carbing among friends", for around $20, you get to "invite" 6 leading low-carb experts into your living-room, where in the comfort of your arm-chair, they share their expertise with you regarding diet and health, and then you get to "invite" 5 leading low-carb recipe experts into your kitchen - there to teach you cutting-edge techniques to help you make tasty, healthy, low-carb meals and desserts, and your whole family benefits! Or you could take the $20 so (maybe) 3 of you can eat a fast-food meal, just once, without any lasting benefit to you or your family."

Pre-ordering is available and the first printing will most likely sell out fast and by ordering now, you will assure yourself an awesome new cookbook. Thank you SO much for your love and support!

Pizza Hut Breadsticks and Muffins

2011-10-16T06:46:00.002-05:00

It is all about priorities...we take time to get ready and look good for work, drive our long commute, go to work on time, take care of our family, make the beds, clean the floors, mow the lawn...because we have to, we don't question these things...we just do it.

As humans, we take comfort in routine. At first finding the time to cook may seem difficult, but once it becomes a routine it becomes comforting. We also need to put a priority on cooking and eating right in order to gain back our health! It is essential to a healthier and HAPPIER you:)!

So instead of the routine of picking up Pizza Hut breadsticks and pizza, try this recipe and serve it with "healthified" pasta ideas from NUTRITIOUS and DELICIOUS cookbook.

1 1/4 cup cottage cheese
5 eggs
1/2 cup coconut flour
1 tsp baking powder
1 tsp Celtic sea salt
PIZZA HUT SPICE MIX:
4 TBS Parmesan cheese
3 TBS garlic powder
1 TBS onion salt
1 TBS oregano

Preheat oven to 400 degrees F. Grease a square baking dish or line a muffin pan with paper baking cups or spray with coconut oil spray (click HERE to find).

In a food processor (click HERE to find the one I love for less than $30!) or large bowl, mix the cottage cheese, coconut flour, baking powder, eggs, salt and 1/2 of the Pizza Hut seasoning until very smooth.

Spoon the mixture into the muffin cups 3/4 full, scatter with the remaining spice mix, and bake for 30-35 minutes, or until set, risen, and golden brown. Serve as hot or at room temperature. Makes 9 muffins.

NUTRITIONAL COMPARISON (per serving)
Traditional Cheese Muffin = 304 calories, 14 g fat, 45 g carbs, 1.2 g fiber (43.8 g effective carbs), 10 g protein
"Healthified" Cheese Muffin = 109 calories, 4.6 g fat, 5.2 carbs, 2.2 g fiber (3 effective carbs), 9.6 g protein

Click HERE to find the cute jars I use to store my marinara sauce.

Samoa Cookies

2011-10-15T05:31:00.000-05:00

Even though they claim, tran-fat free, this isn't true. Partially hydrogenated oils are listed in the ingredients. If you look closely the cookie photo says "per serving." If the total amount is less than 1 gram, they can claim this, but even 1 gram is enough to cause a snowball effect of issues. Not to mention it takes 9 months to detox our bodies from these plastic-like fats!

Ingredients: Sugar, partially hydrogenated oils, enriched flour, coconut, corn syrup, sweetened condensed milk, cocoa, sorbitol, glycerin, invert sugar, cocoa pressed with alkali, cornstarch, salt, caramelized sugar, dextrose, soy lecithin, carrageenan, leavening (baking soda), natural and artificial flavor.

NO one wishes harm on their children, but if you feed them trans-fats, you are unknowingly setting them up for severe health issues. This is because trans-fats in foods are like BIG SUV's trying to park into a "compact" parking spaces of our cells that are reserved for healthy Omega 3 fats (DHA). When this happens, our neurotransmitters responsible for focus, mood, and memory have a hard time finding and recognizing their receptors due to the inflammation of the membranes on the brain cells caused by the consumption of trans fats.

Brain levels of the neurotransmitter dopamine (important for mood and focus) are lowered by 95% when you ingest trans fats. BUT what is even more disturbing, is that when you switch to eating 100% trans-fat free our brain remains unable to produce normal amounts of dopamine in

the hippocampus (the part of the brain most responsible for consolidating memory). This is one reason for the high rates of ADHD and depression. To read more on Brain Chemicals, check out my book: Secrets to Controlling Your Weight Cravings and Mood

Children who start at age 3 or 4 eating a steady diet of fast food, pop tarts, commercially prepared fish sticks, stick margarine, cake, candy, cookies and microwave popcorn can be expected to have a harder time focusing, an increase risk of depression, have heart disease and strokes at earlier ages. BUT even if you avoid typical "junk food," you must remain a detective! I have seen trans-fats in refrigerated SALSA!

COOKIES:
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 cup coconut oil or butter
1 cup Just Like Sugar
1/2 cup erythritol (or Truvia)
2 tsp stevia glycerite
1 egg
1 tsp Celtic sea salt
COCONUT CARAMEL:
1 cup JUST LIKE SUGAR (or xylitol)
6 TBS grass fed butter
1/2 cup heavy whipping cream
1/2 cup unsweetened coconut flakes
CHOCOLATE DRIZZLE:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/4 cup erythritol (or Just Like Sugar)
1 tsp stevia glycerite

Preheat the oven to 325 degrees F. In a medium bowl, cream the butter, Just Like Brown Sugar, erythritol and stevia (add in egg if using). 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.

In between 2 pieces of parchment (greased parchment), roll the dough out into 1/4 in thick dough. Using circle cut-outs, cut into Samoa cookie shapes.

Place cookies about 2 inches apart. Bake in preheated oven for 17-20 minutes or until golden around the edges. Cool completely on the baking sheet before removing from cookie sheet.

COCONUT CARAMEL: Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. (If you are using Xylitol click HERE for directions). If you don't work fast, the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart or 3-quart 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, then pour into a glass mason jar and let sit to cool to room temperature. Stir in dried coconut flakes. Place 1-2 TBS of this mixture on top of each circle. Set in freezer to set. Meanwhile make the chocolate sauce. TIP: I always have caramel and chocolate sauce in my fridge; it keeps for quite a while.

CHOCOLATE DRIZZLE: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Place 1/2 the chocolate in a shallow bowl and dip the bottom of the cookies into the chocolate. Place on parchment paper. Put the other 1/2 of the chocolate in a small ziplock bag. Cut the corner of the bag and use to pipe stripes over the cookies. Makes 24 cookies.

NUTRITIONAL COMPARISON (per serving)
Traditional Cookie = 140 calories, 7g fat, 1g protein, 19 carbs, 1g fiber
"Healthified" Cookie = 125 calories, 11g fat, 3g protein, 5 carbs, 3.8g fiber

Great Blog

2011-10-12T22:10:00.000-05:00

I wanted to post about a great site that was an inspiration to me and my first cookbook. Lauren Benning's site www.healthyindulgences.net was gracious enough to allow me to include some of her recipes in my first cookbook including the following.

English Muffins, Chocolatey Granola Cereal, Fluffy Biscuits, Sweet Cinnamon Biscuits, Blueberry Crunch Muffins, Healthy Gluten-Free Wraps/Tortillas, Healthy Chocolate Zucchini Bread, Riced Cauliflower , Creamy Mashed Rutabaga-tatoes, Fried Rice, Cold Sesame Noodles, Chicken Bacon Ranch Pizza, Indian Chicken Curry, Nutty Granola, Chewy Chocolate Chip Cookies, Fiber-Filled Flourless Chocolate Cake, Protein Packed Ice Cream, Chocolate Ice Cream, Easy Ice Cream Bars, Nutty Apple Crisp, Creamy Blueberry Cheesecake Bars, Red Velvet Cake, Healthy Pumpkin Gooey Butter Cake, Healthy Almond Joy Bars, Peanut Butter Silk Pie, Berry Lemon Swirl Bars
Check out her site where there are many more great recipes. :)

Cinnabons and WHY WHEY

2011-10-10T07:09:00.034-05:00

About 75% of clients come into my office on an antidepressant or anti-anxiety medication. After studying the brain chemistry, I understand the essential part of amino acids and the brain. To build dopamine, serotonin, GABA and other feel good chemicals we need animal protein (which is where we get amino acids from). Since I have so many vegetarians struggling with this, I added a category of "Vegetarians" to my blog. Pass this onto friends who don't eat enough protein and have low moods/energy:
CLICK HERE

Whey protein not only builds a healthy brain, but it also helps suppress appetite. A recent study, published in the British Journal of Nutrition, found a fantastic effect when people consume whey protein before meals. In this study, the participants drank a 400 calorie beverage 90 minutes before eating a test meal. They split the test subjects into 4 groups to see how many calories they consume after their test beverage:

Group 1 = placebo – 987 Calories
Group 2 = 12.5% protein beverage – 841 Calories
Group 3 = 25% protein beverage – 808 Calories
Group 4 = 50% protein beverage – 681 Calories

This is just one of the many benefits to adding whey protein to your snacks and desserts...it helps with portion control!

When buying a whey protein product, “Whey Protein Isolate” is the highest quality you can buy; which has at least 90 percent protein with only trace amounts of fat and lactose. Also check the sugar count; some brands add way too much sugar to make whey taste like candy and get you hooked on their product…and that sugar isn’t going to help our waist line! If you do decide to try whey protein powder, it’s important to read the ingredients on the product closely. Some whey protein powders have added ingredients that can be counter-productive to your goals. For example, whey protein “gainer” powders have tons of extra calories added to them in the form of sugar in order to increase their calorie content for people who are trying to gain weight. Jay Robb is a superior weight loss brand that uses stevia to sweeten their whey. And they use HORMONE-FREE whey which is important for SOOO many reasons!

There are many ways to consume whey protein. I personally like to “chew my food” so I add it to my baked goods. Click HERE to find QUALITY Jay Robb Protein.

NOTE: Not all coconut flours are the same, click HERE to find the one I use.

"HEALTHIFIED" CINNABONS OPTION 1
3 eggs
1/4 cup butter or coconut oil, softened
3/4 cup erythritol (or Just Like Sugar)
1 tsp stevia glycerite
1/2 cup coconut flour
1/2 cup vanilla whey or egg white protein
1/2 tsp aluminum free baking powder
1/2 tsp Celtic sea salt
1 tsp vanilla extract

OPTION 2 (softer and easier to roll out):
3 eggs
1/2 cup butter or coconut oil, softened
3/4 cup erythritol (or Just Like Sugar)
1 tsp stevia glycerite
1/2 cup coconut flour
1/2 cup blanched almond flour
1/2 tsp aluminum free baking powder
1/2 tsp Celtic sea salt
1 tsp vanilla extract

Preheat the oven to 350 degrees F. In a medium bowl, cream the butter and the sweetener until very smooth. Add in the eggs. In another bowl mix together the coconut flour, protein powder (if option 1), salt and baking powder. Slowly add in the dry ingredients into the wet, then add in the vanilla. Stir until a thick dough forms. Cover and place in fridge to chill the dough for 1 hour or overnight.

Place a sheet of parchment on counter, then spray with coconut oil spray. Place dough on greased parchment, push the dough down a bit, and spray with another layer of coconut oil. Top with another sheet of parchment. Roll the dough out with a rolling pin until a long rectangle shape (9x12) or so. Then remove the top layer of parchment.

CINNAMON FILLING:
3 TBS Coconut oil or Butter, softened
2 TBS Cinnamon
3 TBS erythritol (or Just Like Sugar)
1/4 tsp stevia glycerite

Mix all ingredients together and spread evenly over the dough...make sure the top layer of parchment is off:) Roll up dough using the edge of the plastic to make a tight log. Cut into 1 1/2 inch pieces. Place the rolls into a greased muffin tin or onto a cookie sheet about 1 inch apart. Bake for 15-20 minutes or until baked through (insert a toothpick to check doneness...the toothpick should come out clean).

FROSTING:
6 TBS cream cheese, softened (or coconut cream if dairy allergy)
3 TBS butter, softened
2 TBS erythritol (or Just Like Sugar)
1/4 tsp stevia glycerite
A little almond milk (to thin it out, if desired)

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 roll)
“Cinnabon” Cinnamon Roll = 730 calories, 24g fat, 1g protein, 114 carbs, trace fiber
“Healthified” OPTION 1 = 252 calories, 19g fat, 9.5g protein, 6.9 carbs, 3.4 g fiber
"Healthified" OPTION 2 = 257 calories, 23g fat, 4g protein, 7 carbs, 4.2g fiber

Mocha Fudge Cake and CONVERTING FLOURS

2011-10-07T07:32:00.001-05:00

In my family we treat corn, carrots, potatoes, rice…starchy foods, as if they were sweets (starch and sugar = excess weight gain). They are all starchy carbohydrates as are the products made from them (chips, cereal, rice cakes and snacks). So we never use alternative flours made from corn, rice or potatoes. 4 grams of carbohydrates from sugar or starch becomes 1 teaspoon of sugar in our body!

All flours are not created equal. If you have coconut flour in the house and the recipe calls for almond flour, your finished product will not turn out.

If you are trying to replace almond flour with a recipe using white flour, it requires more eggs to provide more structure. If you are trying to replace coconut flour with the white flour, you will need to add A LOT of eggs to the mixture!

Coconut flour is unlike any other consisting of 14% coconut oil and 58% dietary fiber! The remaining 28% consists of water, protein, and carbohydrate. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours, for example you only need a 1/2 cup coconut flour for about 6 eggs in a muffin recipe; therefore you end up with a high protein muffin rather than a high carb starch bomb.

So here is an example of how different the recipes look to make MOCHA FUDGE CAKE with the different flours.

USING ALMOND FLOUR
1 1/2 cups Just Like Brown Sugar
4 TBS butter or coconut oil
3 eggs
3 oz unsweetened chocolate, melted
3/4 cup sour cream
1 1/2 cups blanched almond flour
1 1/2 tsp baking soda
3/4 cup hot coffee
1 1/2 tsp vanilla or chocolate extract
1/2 tsp Celtic sea salt

USING COCONUT FLOUR
1 1/2 cups Just Like Brown Sugar
4 TBS butter or coconut oil
6 eggs
3 oz unsweetened chocolate, melted
3/4 cup sour cream
3/4 cups coconut flour
1 1/2 tsp baking soda
3/4 cup hot coffee
1 1/2 tsp vanilla or chocolate extract
1/2 tsp Celtic sea salt

Pre-heat oven to 350˚. Beat Just Like Sugar and butter in a bowl until combined. Beat in eggs, then chocolate, then sour cream. Sift the coconut/almond flour and baking soda in a bowl; add to chocolate mixture. Beat in coffee, vanilla and salt until combined. Coat a 9" cake pan with coconut oil spray; pour in batter. Bake until a toothpick inserted in center comes out clean, 35 minutes. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Cake = 279 calories, 42g carbs, 2g fiber, 4g protein, 11g fat
"Healthified" Almond Cake = 200 calories, 5.8 carbs, 2.7g fiber, 6g protein, 18 fat
"Healthified" Coconut Cake = 162 calories, 11 carbs, 7g fiber, 6 protein, 11g fat

NOTE: You can use 1 1/2 cup erythritol and 1 tsp stevia glycerite in leiu of the Just Like Sugar.

Inspired by L'Auberge chef David Schmidt

Scallops & Thai "Risotto" and FIBRO FACTS

2011-10-04T18:53:00.005-05:00

My heart goes out to all the people suffering from fibromyalgia and chronic fatigue syndrome. This is a life-debilitating disease that some doctors often dismiss. I however believe that there are many causes to this.

INFLAMMATION: 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.

SUGAR/GLUCOSE/FRUIT: Sugar decreases our immune system, which also increases fibro and chronic fatigue. There is something called a "phagocytic index" which tells you how rapidly a particular lymphocyte can gobble up a virus, bacteria, or cancer cell. Glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another when entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn't take much: a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl. Sugar is disguised in our foods as sucrose, corn syrup, maltodexterin. Even fruits and fruit juices contain a lot of sugar. Sugar also increases blood sugar which causes inflammation and pain.

HORMONES and LIVER FUNCTION: Some ways we get too much estrogen is exposure to chemicals that mimic estrogen such as many plastics (microwaving food in plastic dishes or using plastic wraps and containers) or eating non-organic food. Beef and chickens are typically given potent estrogenic substances (‘super-estrogens’) to make them more productive. People develop estrogen dominance as a result of a high-carb low-fiber diet, consuming excess fructose, drinking alcohol, having a "Tired-Toxic Liver (see chapter in Secrets to a Healthy Metabolism), or environmental factors...all of which we have some power to control. The liver is a filter of sorts. It detoxifies our body, protecting us from the harmful effects of chemicals, elements in food, environmental toxins, and even natural products of our metabolism, including excess estrogen. Anything that impairs liver function or ties up the detoxifying function will result in excess estrogen levels. If your liver is tired and toxic, a special diet plan would be in order to help. Estrofactors is a product by Metagenics that detoxes the liver from excess estrogen (click HERE to find).

CANDIDA: An overgrowth of yeast can cause muscle and joint pain, difficulty concentrating, chronic fatigue, neurological disorders, insomnia, bowel dysfunction, a weakened immune system. These symptoms very similar to fibromyalgia. If you have been on antibiotics, have low moods and you crave carbs and sugar, you could have an overgrowth of yeast. A low carb, low sugar diet along with the correct probiotics help to kill the yeast. Click HERE for a proper probiotic (not all are created equal).

EXCITOTOXINS: Monosodium glutamate (MSG or Accent), aspartame (NutraSweet or Equal), hydrolyzed protein, are exitotoxins to our brain and should be eliminated by everyone. They are found in just about every boxed and packaged food out there. Excitotoxins excite the neurons in the brain, causing them to fire so rapidly that they die. Once these cells are dead, they can't be remade. What is really scary is that when we initially eliminate these food additives, symptoms initially get worse as the body detoxifies.

PHOSPHATES: Most fibrous foods such as seeds, wheat, and oats have phytic acid. Many people with chronic fatigue and fibro have a genetic defect that prevents the kidneys from excreting phosphates. The phosphates build up in the bones, and eventually the muscles, ligaments and the tendons. The high phosphate level damages the cells’ ability to produce ATP (energy) and causes the muscles to spasm. Coconut fiber does not contain phytic acid so it helps improve mineral status when you replace this for wheat flour in your baked goods.

FREE RADICALS: An abundance of oxidative damage to the cells can cause fibro and chronic fatigue. Restoring the cells and eliminating free radicals is essential. Supplements are necessary for this to take place. For suggestions on supplements, click HERE.

MINERAL DEFICIENCIES: Magnesium is a miracle mineral that about 70% of people are deficient in. Insulin stores magnesium, but if your insulin receptors are blunted and your cells grow resistant to insulin, you can’t store magnesium so it passes out of your body through urination. Magnesium in your cells relaxes muscles. If your magnesium level is too low, your muscles will constrict rather than relax, which will increase pain and decrease your energy level. To fix this problem, eat a low carb diet and consume magnesium glycinate (click HERE to find).

FOOD ALLERGIES: Having a food allergy, such as gluten, inhibits your intestines to absorb iron and B-12; both are essential for energy production. When we inhale, we carry oxygen through the hemoglobin to the mitochondria of our cells that burn fat and create energy. If we are deficient in iron, we can't carry the oxygen to the mitochondria.

NIGHT SHADES: Another possible source of pain comes from the “nightshade plants.” Vegetables such as potatoes, tomatoes, and eggplant contain a chemical alkaloid called solanine. Solanine can trigger pain in some people. If you are in question, I suggest eliminating these foods for 1 month to see what happens.

OTHERS: Not getting into REM sleep, imbalance of omega 3 to omega 6 ratio, a damaged immune system, parasites (which damage the immune system), lack of exercise.

FYI: Trader Joe's has a great price on scallops!

1 cup unsweetened coconut milk
2 TBS fresh lime juice
4 tsp fresh ginger, grated
2 garlic cloves, pressed
1 tsp fish sauce
2 tsp minced green chiles
2 TBS cilantro
2 TBS minced green onions, divided
4 cups cauliflower, into "rice"
1 lb of scallops
2 tsp coconut oil
2 tsp butter
Celtic sea salt and pepper

SAUCE: In a medium skillet, combine first 6 ingredients. Add 2 teaspoons green chiles; boil until sauce thickens slightly and is reduced to generous 3/4 cup, 8 to 9 minutes. Remove from heat; stir in cilantro and green onions. Season with salt and pepper.

RICE: "RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.' Set on a plate and cover with sauce.

Scallops: Rinse with cold water and thoroughly pat dry. Add the oil to a 12 to 14-inch saute pan on high heat. Salt and pepper the scallops. Once the oil begins to smoke, gently add the scallops, making sure they are not touching each other. Sear the scallops for 1 1/2 minutes on each side. The scallops should have a 1/4-inch golden crust on each side while still being translucent in the center. Serve immediately over cauliflower risotto. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Risotto: 449 calories, 20g fat, 23g protein, 45 carbs, 2g fiber
"Healthified" Risotto: 305 calories, 19g fat, 23g protein, 12 carbs, 4g fiber

Chicken Soup

2011-10-02T11:05:00.002-05:00

Everyone was all up in arms when Dr. Oz featured a segment on arsenic in apple juice, but did you also know it is found in non-organic chicken? But what is more concerning is the high levels of estrogen in chicken. Farmers have full knowledge that the estrogen will cause the animal to mature faster. Time magazine featured a groundbreaking study of 17,000 girls at 8 years old. 15% of these girls are going through early puberty. This October 2000 cover story, cites that some chemicals mimic estrogen and it is the increase in consumption of these chemicals for the early puberty in children. What else are these estrogenic chemicals doing?!!!

If you suffer from PMS, staying away from non-organic chicken is worth you money. The most common sign of PMS is weight gain just before a period caused by water retention. Other signs include breast tenderness and body temperature is decreased to about 97F because the increase in estrogen decreases the sensitivity of the thyroid receptor.

The bloating of PMS is just like the bloating in estrogen-filled chicken. Scientists now believe that these chemicals in our modern day life that mimic estrogen are the cause of PMS; also increasing breast and endometrial cancer.

To cure PMS is to get rid of the xenoestrogens in your life. Xenoestrogens are fat soluble and are stored in the body fat. I have many charts what foods to eat and not to eat to balance all of our hormones (testosterone, leptin, ghrelin, thyroid, estrogen, cortisol and others) in my book: Secrets to a Healthy Metabolism.

It can take years to get rid of these chemicals out of the body fat. You can speed up the process through exercise and sauna because the sweat carries the toxins out. Also Estrofactors, from Metagenics, helps speed up this process (click HERE to find).

Post-menopausal women must also listen up. They often say to me: “I don’t take any form of estrogen. Why do I have too much?” The sad truth is that estrogen comes from our food choices. Our bodies make more estrogen when we eat too many processed carbohydrates. Insulin, the master hormone, is secreted from the pancreas in response to sugar and processed carbohydrates. Insulin stores fat and also causes our bodies to make more estrogen. This link to extra estrogen is also connected to Polycystic Ovarian Syndrome; which can cause fertility issues in young women.

So try this low carb, estrogen free chicken soup!

1/2 cup chopped onion
2 stalks celery, chopped
1/4 cup butter or coconut oil
1 1/2 tsp garam masala (or curry)
4 cups chicken broth
1/2 cup jicama, chopped
1/4 cup cauliflower "rice"
1 skinless, boneless chicken breast, cubed
Celtic sea salt to taste
Fresh ground black pepper to taste
1 pinch dried thyme
1/2 cup coconut milk (or more if you want a creamier soup)

CAULIFLOWER "RICE": Place the cauliflower heads into a food processor (click HERE to find the one I use), pulse until small pieces of 'rice.' Set aside.

Saute onions and celery in butter in a large soup pot. Add garam masala spice (or curry), and cook 5 more minutes. Add chicken stock, mix well, and bring to a boil. Simmer about 1/2 hour. Add jicama, cauliflower rice, chicken, salt, pepper, and thyme. Simmer 15-20 minutes. When serving, add hot coconut milk. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Using Cream/Rice/Apple = 213 calories, 13 carbs, 1.4g fiber, 6.2g protein, 16g fat
Using Coconut Milk/Cauliflower/Jicama = 171 calories, 3.8 carbs, 1.4 fiber, 7.9g protein, 13 g fat

Jicama is very low calorie and low carbohydrate root vegetable. It contains only 35 calories per 100 g. It is also very high in quality phyto-nutrition profile comprises of dietary fiber, and anti-oxidant. It is one of the best sources for dietary fiber and excellent source of oligofructose inulin, a soluble dietary fiber. The root pulp is 13% of fiber. Inulin is a zero calorie, sweet inert carbohydrate and does not metabolize in the human body, which make the root an ideal sweet snack for diabetics and dieters.

Caramel "Apples"

2011-09-30T13:23:00.001-05:00

I know some people think I am crazy that I'm not a fan of fruit, BUT fruit sugar is a fructose which is metabolized differently in the body.

Why FRUCTOSE is so harmful:

1. Fructose can only be metabolized by the liver; glucose on the other hand can be metabolized by every cell in the body. Fructose raises triglycerides (blood fats) like no other food. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme for glucose metabolism. Fructose is shunted past the sugar-regulating pathways and into the fat-formation pathway. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE. Consuming fructose is essentially consuming fat! This is why I see so many children with fatty liver disease...they aren't drinking alcohol, they are drinking sodas, juices and consuming too much fructose!

2. Fructose reduces the sensitivity of insulin receptors, which causes type II diabetes. Insulin receptors are the way glucose enters a cell to be metabolized. Our cells become resistant to the effects of insulin and as a result, the body needs to make more insulin to handle the same amount of glucose. We also start to produce insulin as a defense mechanism even if we don't eat and sugar or starch. YIKES! This is why we should allow our children to eat so much sugar and starch either...even though they are thin and active, you are setting them up for an adulthood where they can't enjoy a dessert without reaping the adverse effects. I grew up on Fruity Pebbles and skim milk for breakfast, Cocoa Pebbles for dinner, which is why I am so sensitive to glucose.

3. Fructose is high in uric acid, which increases blood pressure and causes gout.

4. Fructose increases lactic acid in the blood. High levels cause metabolic acidosis especially for those with conditions such as diabetes.

5. Fructose accelerates oxidative damage and increases aging. Fructose changes the collagen of our skin making it prone to wrinkles.

6. High consumption of fructose leads to mineral losses: iron, calcium magnesium and zinc, which can lead to low bone density (osteoporosis). It also interferes with copper metabolism. This causes collagen and elastin being unable to form, which are connective tissue that hold the body together. A deficiency in copper can also lead to infertility, bone loss, anemia, defects of the arteries, infertility, high cholesterol levels, heart attacks and inability to control blood sugar.

7. Fructose has no effect on our hunger hormone ghrelin and interferes with brain’s communication with leptin, which is the hormone that tells us to stop eating and you CAN become leptin resistant! (please read the chapter on HORMONES in Secrets to a Healthy Metabolism for charts on FOODS to Eat and FOODS to NOT EAT to balance your hormones properly.)

Is an apple the downfall of American's weight issue, no, BUT if you are already insulin sensitive a jicama would be a healthier alternative that has a texture just like an apple.

1 large jicama, cut into 1 inch squares
Caramel Layer:
6 tbsp butter
1 cup Just Like Sugar OR xylitol
1/2 cup heavy whipping cream
TOPPINGS:
Crushed nuts OR my "Healthified" Granola

First off make the caramel sauce.

Using 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.

Dip the jicama squares into the caramel. Roll in nuts (I used my granola recipe). Set on parchment paper. Enjoy!

NUTRITIONAL COMPARISON (per 2 TBS)
Traditional Caramel Sauce = 130 calories, 24 carbs, 0 g fiber
“Healthified” Just Like Sugar = 51 calories, 12 carbs, 12 g fiber, (0 effective)
“Healthified” Xylitol Caramel = 60 calories, 1 carb, 0 fiber (1 effective)

1 cup apple = 65 calories, 18 carbs, 3g fiber
1 cup jicama = 45 calories, 11 carbs, 6.5g fiber

Chocolate Raspberry French Macaroons

2011-09-30T11:48:00.001-05:00

MACAROONS:
2 cups blanched almonds
1/2 cup Truvia (or erythritol and 1 tsp stevia glycerite)
3 large egg whites
3/4 tsp Celtic sea salt
3 TBS Truvia (or Erythritol)
GANACHE:
3 oz unsweetened chocolate, finely chopped
1/3 cup vanilla almond milk (or heavy cream)
Truvia or stevia glycerite (to taste)
1 TBS coconut oil or butter, softened
1/16 tsp raspberry extract

Place 1/2 cup Truvia or erythritol in a coffee grinder/food processor and blend until a fine powder.

Macaroons: Line 2 baking sheets with parchment paper. Pulse almonds with 1/2 cup Truvia in a food processor until very finely ground, 2 to 3 minutes, then transfer to a bowl (or use blanched almond flour).

In another bowl, beat egg whites with an electric mixer at medium speed until they just hold soft peaks. Add Truvia and salt, a little at a time, beating, then increase speed to high and continue to beat until whites just hold stiff, glossy peaks. Stir almond mixture into meringue with a rubber spatula until completely incorporated. (Meringue will deflate.) Spoon batter into bag, pressing out excess air, and snip off 1 corner of plastic bag to create a 1/4-inch opening. Twist bag firmly just above batter, then pipe peaked mounds of batter (the size of a chocolate kiss) onto lined sheets about 1 1/2 inches apart. Let cookies stand, uncovered, at room temperature until tops are no longer sticky and a light crust forms, 20 to 30 minutes. Preheat oven to 300°F. Bake cookies for 20-30 minutes or until crisp and edges are just slightly darker. Cool completely on sheets on racks, about 30 minutes.

GANACHE: Melt chocolate with cream in a metal bowl set over a pan of barely simmering water or in top of a double boiler, stirring until smooth. (Bowl should not touch water.) Remove bowl from heat, then add coconut oil or butter and raspberry extract, stirring until butter is melted. Let stand at room temperature until cooled completely and slightly thickened.

Carefully peel cookies from parchment (they will be fragile). Sandwich a thin layer of ganache (about 1/2 teaspoon) between flat sides of cookies. Makes 24 sandwich cookies.

NUTRITIONAL COMPARISON (per serving)
Traditional Macaroons = 105 calories, 6.5g fat, 2.6g protein, 12 carbs, 1.6g fiber
"Healthified" Macaroons = 71 calories, 6.4g fat, 2.6g protein, 2.8 carbs, 1.6g fiber

Calzones and LEPTIN

2011-09-29T12:06:00.003-05:00

Did you ever wonder why it is easier to gain weight as compared to keeping it off? The key to this is in the fat cells where a powerful hormone is produced called leptin. Leptin signals the brain to regulate the metabolism in order to store or to burn fat.

85% of people who lost weight, end up regaining weight because the “metabolic thermostat” of the body, leptin, is reset upward automatically. When people lose weight, leptin production decreases, which causes people to regain the lost weight. This protein hormone is derived from fat cells so when you lose fat, leptin levels drop. When you gain fat, leptin levels rise. Once leptin is secreted by your fat cells, it travels to the hypothalamus; which controls eating behavior. Once it's there, leptin activates anorectic nerve cells, which decreases your appetite. At the same time, leptin stops cells from stimulating your appetite. To put it simply, when leptin levels drop, you get hungry. When they go up, you feel full. Leptin communicates directly to your brain, telling the brain how much fat is in storage. It controls appetite, energy, and metabolic rate. Leptin problems are the primary reason for food cravings, overeating, slow metabolism, food obsession, and heart disease. (above chart from Here)

You’d think that having extra fat stores create more leptin, but that is where an interesting mystery comes into play. 98% of those who are significantly overweight are leptin-resistant. Most defects in leptin signaling may lead to obesity, overeating and less energy expenditure. Leptin-resistance is similar to insulin-resistance in that it occurs after being overexposed to high levels of the hormone. At this point, the body no longer responds to the hormone. Much like high blood sugar levels result in surges in insulin, sugar metabolized in fat cells causes the fat to release surges in leptin. Over time, leptin-resistance may develop.

The best way to reduce your chances of diabetes is to avoid surges in leptin; which is the leading cause of leptin-resistance. Eating the typical American diet, full of refined sugars and other processed foods, is a guaranteed way to cause undesired surges. Focusing your diet on simple, unprocessed real foods is the best way to prevent leptin-resistance.

To read more on specific foods that turn Leptin on/off, go to page 157 in SECRETS TO A HEALTHY METABOLISM. There are charts on which foods to consume and food to steer clear of.

One food to help with leptin is protein. Protein improves leptin sensitivity, which lowers calorie intake by helping you feel full faster. Increasing your protein to at least 30 grams for breakfast and at least another 60 throughout the day. Choose quality proteins like salmon, grass fed meat, free-range eggs, and a quality whey protein.

1 1/2 cup eggplant, shredded (or zucchini/cauliflower)
1 egg
1 cup freshly shredded Parmesan or mozzarella (not that junk in a can!)
1/2 cup No sugar marinara (Mario Batali brand)
Favorite Toppings (Bolinski's chicken sausage cut into slices, olives, mushrooms)
1 cup freshly shredded cheese (GOAT cheese anyone!?)

If using eggplant: Peel the outside off and cut up eggplant into long lasagna noodle-shaped strips. Place on a sprayed cookie sheet, sprinkle with salt and bake for 15 minutes (to get some moisture out).

Preheat oven to 450 degrees F. In a food processor, blend eggplant/zucchini/cauliflower, egg and cheese. Grease a cookie sheet and a large circle, making sure to press dough out evenly (don't forget to grease the cookie sheet!). Bake for 10 minutes, or until the edges are brown. Flip the crust. Turn oven temperature to 375 degrees. On one half of the circle, top with toppings, careful to stay at least an inch from the edges. Around the edge of the crust, sprinkle a small amount of mozzarella cheese.

Fold crust over and press edges together firmly with your fingers by pressing down to the pan (the cheese will melt and hold crust together). Bake for another 20 minutes, or until top is sufficiently golden-brown. Serve with no sugar marinara for dipping. Makes 2 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Calzone = 770 calories, 28g fat, 39g protein, 87 carbs, 3g fiber
"Healthified" Calzone = 445 calories, 32g fat, 39g protein, 6.6 carbs, 2.1g fiber

Recipe was inspired by Glamour Magazine.

Cookie Dough Dip with Jicama Chips: PICKY EATERS

2011-09-27T06:15:00.003-05:00

Do you have a picky eater in your home that only likes bland foods like butter noodles? They are most likely low in healthy gut bacteria. You have trillions of bacteria in your digestive tract. They are a major part of your immune system. A healthy lower intestine should have about 85% of “good bacteria” to prevent the colonization of disease causing organisms like salmonella or E. coli.

When I ask someone if they take probiotics, I almost always get the response, “I eat yogurt.” Yogurt only contains acidophilus, but that is only one of hundreds of friendly bacteria we need. Our bodies should have somewhere between 400 and 500 types of bacteria. And the type of yogurt is usually Yoplait Low Fat which has more sugar than a Kit Kat bar... that kind is not going to help here:)

Probiotics stop the growth of harmful bacteria which cause digestive problems (are you going #2??? You should every day!); they also improve digestion and absorption of vitamins; and enhance the immune system.

The first 2 years of life are crucial for our long-term immune responses. Bacterial colonization patterns set up in the first years and continue to grow throughout our lifetime. The medications and foods that we give our kids totally affect this delicate balance.

Probiotic supplementation promotes health in infants. They prevent eczema, diarrhea, diaper rash, and cradle-cap. They also decrease anemia and asthma. Probiotics lower the chances of food allergies and eliminate thrush. Click HERE to see the supplements for babies and children.

In older children, probiotics have been found to reduce the severity and frequency of respiratory infections and prevent irritable bowel syndrome, diarrhea, and constipation. Kids with allergies, ADHD, Autism (entire Autism spectrum), Celiac Disease, Constipation, Diarrhea, Diabetes, Halitosis (bad breath), Eczema, Leaky Gut Syndrome can all benefit from healthy doses of probiotics. Acne would also be an indication of low good bacteria. Having a bought of diarrhea, taking an antibiotic, eating a diet high in refined carbohydrates and low in fiber as well as stress can all deplete a healthy intestinal flora. If a child has been on an antibiotic, it is extremely important to replenish the beneficial bacteria lost by taking a quality probiotics supplement.

When shopping for probiotics look for lactobacilli and bifidobacteria. Lactobacilli is found in the small intestine and bifidobacteria is found in the colon. Fermented foods contain healthful bacteria: Kombucha Tea, sour cream, buttermilk, sauerkraut, pickles, and many PLAIN yogurts (not yoplait:). But generally pasteurization has eliminated the flora found in modern food. As a result, companies are fortifying foods with probiotics in an effort to re-introduce this bacteria. To read more on probiotics and serotonin connection check out my book: Secrets to Controlling Your Weight Cravings and Mood.

The chicory root in JUST LIKE SUGAR is pre-biotic that helps store probiotics. To read more click HERE.

Recipes and fun facts like this can be found in THE ART OF EATING HEALTHY!

COOKIE DOUGH DIP
1/2 cup butter or coconut oil
1/3 cup Just Like Brown Sugar
8 oz cream cheese, softened (or coconut cream if dairy allergy)
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
1 tsp vanilla extract
2 ChocoPerfection Bars, chopped

In a small saucepan, melt butter over medium heat. Add Just Like Brown Sugar and sweeteners until sweeteners dissolve and the mixture bubbles just a little. Using a hand mixer on low speed, add in vanilla and cream cheese. Mix until combined. Once the mixture is totally cool (you don't want the chocolate to melt), stir in the chuncks of ChocoPerfection. Serve with Jicama Chips.

Jicama Chips: Peel the jicama. Slice into 1/8 inch slices, then quarter the jicama into chip shapes. Enjoy! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Using regular sugar = 281 calories, 22 carbs, 0.7 g fiber, 3.1g protein, 20g fat
Using "healthified" sugar = 159 calories, 5 carbs, 4.5 g fiber, 3.1g protein, 20g fat

This recipe was adapted from: How Sweet It Is blog.

Gingerbread Mini Donuts and Brown Butter Sauce

2011-09-24T06:00:00.004-05:00

The main reason that I give free information out is because it is more important for me to help people get well. I recieved this comment a few weeks ago and it makes all the time and money making recipes and writing blog posts worth while:

"I'm still waiting on your cookbook, have the other two, love them. Have to tell you. I had a mortons neuroma removed on July 1 and have the complication of complex pain syndrom and have tons of nerve pain. Dr. had me take two different type of antidepressants that are suppose to help with nerve pain, well I hate how I felt on them, after reading some of your book, I started taking 1000mg of magnesium, 750 of GABA and one of the 5-HTP and I have been competely pain-free with this little pain cocktail. Thank you so much, even told one of the foot doctors I work with and told him what im doing and he is going to start having his patients take that for their nerve pain...first time since July 1 I have been out of pain, thank you sooo much!" Connie.
For tons of great information on these supplements and much more click HERE for my newly revised book!

GINGERBREAD DONUTS:
1/2 cup Just Like Brown Sugar
3/4 cup coconut oil or butter
1/2 cup unsweetened almond milk
4 eggs
1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp ground allspice
1 tsp vanilla extract

Preheat oven to 350ºF. In a large bowl, stir the butter and Just Like Brown Sugar together. Stir in the almond milk, eggs, vanilla, and spices. Sift in the almond, coconut flour and baking soda. Mix into the butter mixture until well combined. Taste the dough and add more Just Like Sugar if desired.

Grease a mini donut pan (click HERE to find mini donut pan) with coconut oil spray. Bake for 15 minutes or until a toothpick comes out clean. Serve with Brown Butter Sauce.

BROWN BUTTER SAUCE:
1 cup butter
1 cup Just Like Sugar or Just Like Brown Sugar
1/2 cup unsweetened almond milk
2 TBS vanilla extract

To make the sauce, heat the butter in a heavy saucepan over high heat until the butter sizzles and turns brown (not black:). Slowly sift in the Just Like Sugar. Stir well. Add in the almond milk and vanilla. Serve warm with the donuts. Makes 16 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Mini Donuts = 369 calories, 27 carbs, 0 fiber
"Healthified" Mini Donuts = 275 calories, 6.4 carbs, 4.4 g fiber (2 effective carbs)

Click HERE to find the cute containers I store the Brown Butter Sauce in.

Maximize Your Metabolism is UPDATED

2011-09-21T18:34:00.003-05:00

I first want to say that most authors don't mind leaving un-updated information and books out there for purchase. BUT as for me, after doing lots of research of the new and exciting science of nutrition, I couldn't sleep at night knowing that people were reading information that I put out there that wasn’t up to my current standards. If you have my last revision, it is still good, but I often wondered why a small amount of my clients and readers didn't have the results I was looking for, so I decided to sit down and update Secrets to a Healthy Metabolism so everyone can succeed. Some new information includes:

ALL NEW Pantry List: What is in MY pantry!
New Information on Oils
New Tidbits added in the chapter on Exercise
ALL NEW information on Alternative Sweeteners

What to use and why
What NOT to use and why

ALL NEW information on Alternative Flours

How to convert Almond Flour and Coconut Flour

NEW CHAPTER: Extra Tips

Burning Brown Fat
Intermittent Fasting
Protein Days

Other new tibits:

Chapter “Milk Does it ‘Do A Body Good’”
Nutrient Timing
How to get fiber without grains

New foods in the charts to balance you hormones

Check HERE to find it at: www.amazon.com

Thank you for all of your support and interest!

Beefy Tacos

2011-09-19T06:44:00.004-05:00

Do you still have pre-packaged Taco Seasoning in your pantry? If you do, check this out! Ingredients: Yellow Corn Flour, Salt, Maltodextrin, Paprika, Spices, Modified Corn Starch, Sugar, Garlic Powder, Citric Acid, Autolyzed Yeast Extract, Natural Flavor, Caramel Color (sulfites).

There are a few issues with using prepackaged spice mixes. First off, caramel coloring is a food dye that is in the process of being banned by the FDA due the links to cancer. Another issue is the maltodexterin...the danger is that maltodextrin is very high on the glycemic index: 105. This is 5 points higher than glucose which is 100. And, it is almost double that of table sugar which is around 59. AND ingredients are listed in the order of prevalence...they don't even list a spice until the 4th ingredient! I'll stick to making a triple batch of my own mix and keeping it in my pantry!

2 TBS chili powder
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp crushed red pepper flakes
1/2 tsp dried oregano
1 tsp paprika
3 tsp ground cumin
2 tsp Celtic sea salt
2 tsp fresh ground black pepper

In a bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container. Makes 20 servings.

NUTRITIONAL COMPARISON (per serving)
Store Bought Taco Seasoning = 20 calories, 4 carbs, 0 fiber
"Healthified" Taco Seasoning = 5 calories, 0.9 carbs, 0.4g fiber

Toss this detrimental "gluten-free" family staple out of your pantry!

Ortega White Corn Taco Shells Ingredients: White Corn, Partially Hydrogenated Soybean Oil, Water, White Corn Flour, Salt, Hydrated Lime, Citric Acid

Try this tasty crispy shell idea instead! This was inspired after watching Top Chef! I LOVE that show!

Jicama is very low calorie and low carbohydrate root vegetable. It contains only 35 calories per 100 g. It is also very high in quality phyto-nutrition profile comprises of dietary fiber, and anti-oxidant. It is one of the best sources for dietary fiber and excellent source of oligofructose inulin, a soluble dietary fiber. The root pulp is 13% of fiber. Inulin is a zero calorie, sweet inert carbohydrate and does not metabolize in the human body, which make the root an ideal sweet snack for diabetics and dieters.

6 Thin slices of jicama
2 cups organic leaf lettuce
6 oz grass fed ground beef
1 Lime, cut into wedges
Salsa
Sour Cream

Slice jicama into very thin slices, using an electric slicer (click HERE to find) or mandolin slicer (click HERE to find).

Cook the beef in the spice mix from above.

Fold the jicama slices into taco shells; fill with lettuce, meat, sour cream and salsa. Squirt the lime juice into each jicama shell and enjoy!

NUTRITIONAL COMPARISON (per 2 taco shells)
Traditional Taco Shell = 130 calories, 19 carbs, 0 fiber
Jicama Taco Shell = 12 calories, 1.5 carb, 1 g fiber

Chewy Granola Bars

2011-09-16T16:53:00.005-05:00

Quaker Chewy Granola bars are a common staple in many families. There are some scary ingredients in those little plastic packages. One of which is BHT. BHT is produced by an alkylation reaction of p-cresol with isobutylene and is also used in cosmetics, pharmaceuticals, jet fuels, rubber, petroleum products, and embalming fluid. As a food additive BHT has been banned in Japan, Romania, Sweden, England and Australia and the Center for Science in the Public Interest recommends it be avoided whenever possible.

They also contain the caramel coloring, banned in other countries due to the detrimental side effects. AND a whole lot of ingredients that just mean sugar!

Ingredients in Quaker Granola Bar = Granola , Whole Grain Rolled Oats, Sugar, Rice Flour, Whole Grain Rolled Wheat, Partially Hydrogenated Soybean Oils, Partially Hydrogenated Cottonseed Oils, TBHQ, Citric Acid, Sunflower Oil with Natural Tocopherol, Whole Wheat Flour, Molasses, Sodium Bicarbonate, Soy Lecithin, Caramel Color, Barley Malt, Salt , Nonfat Dry Milk , Corn Syrup, Crisp Rice, Rice, Sugar, Salt, Barley Malt, Semisweet Chocolate Chunks, Sugar, Chocolate Liquor, Cocoa Butter, Soy Lecithin, Vanillinan Artificial Flavor, Sugar, Corn Syrup Solids, Glycerin, High Fructose Corn Syrup, Partially Hydrogenated Soybean Oil, Partially Hydrogenated Cottonseed Oil, Sorbitol, Fructose, Calcium Carbonate , Natural Flavors, Artificial Flavors, Salt, Soy Lecithin, Molasses, Water, BHT, Citric Acid

This recipe is also filled with protein rather than empty carbs which helps you children focus as well as enhance their moods by stabilizing their blood sugar and building proper brain neurotransmitters.

"HEALTHIFIED" CHEWY GRANOLA BARS:
1 cup natural peanut butter or almond
1/2 cup erythritol (or JUST LIKE SUGAR)
1/2 tsp stevia glycerite
1 tsp vanilla
1 cup NATURE'S HOLLOW xylitol honey
1 cup almond meal/flour
1 cup hazelnut meal (or other nut)
2 cups whey crisps or crushed macadamia nuts
1 tsp Celtic sea salt
OPTIONAL: 1/4 cup cocoa powder

Preheat oven to 325 degrees F. In a food processor (click HERE to find the one I like on sale!), place all the ingredients and blend until a thick paste (I leave a few pieces of whey crisps whole for a crispy texture). Grease a 9x13 inch baking pan (or line with parchment paper), then spread the mixture into the pan and press down to form a dense sheet. Bake for 15 minutes or until slightly crisp on the outside, chewy on the inside. Makes 12 LARGE bars.

NUTRITIONAL COMPARISON (per serving)
Traditional Granola Bar = 256 calories, 44 carbs, 2.6g fiber
"Healthified" Granola Bar = 238 calories, 7.5 carbs, 2.9 g fiber (5.4 effective carbs)

XYLITOL= Xylitol occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hard wood trees and fibrous vegetation. Some people prefer the taste of xylitol.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% less sugar than table sugar)
SWEETNESS = Same as table sugar. Use cup for cup.
BENEFITS =
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. Acid-producing bacteria falls as much as 90%. After eating xylitol, the bacteria do not stick well on the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine in stopping bacterial growth to help prevent ear infections in young children. It also clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol can also help by breaking the cycle of bronchial inflammation.
4. Help clear up Candida (yeast overgrowth).
5. Increases White Blood Cells: Increasing immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease this oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer.

Peppermint Patties

2011-09-14T11:46:00.001-05:00

The first 3 ingredients in a York Peppermint Patty is sugar, corn syrup and sugar again! Try this instead...

6 TBS coconut oil
1/3 cup coconut milk (full fat)
1.5 tsp mint extract, divided
1/3 cup Just Like Sugar (or erythritol)
1/2 tsp stevia glycerite
1 TBS coconut flour
2 (2 ounce) ChocoPerfection Bars, chopped
2 TBS vanilla almond milk
1/4 tsp Celtic sea salt

Line small muffin pan with pieces of muffin liners. In a medium bowl, mix together the coconut oil, 1/3 cup coconut milk, sweetener coconut flour, 1 tsp mint and salt. Add mix until you make a paste.

Place the mixture into the prepared muffin pan. Place in freezer until frozen. Melt chocolate, 2 TBS almond milk, and 1/2 tsp mint and stir until smooth. Dip cooled/frozen coconut mixtures into chocolate, return to wax paper, and place in freezer to set. Enjoy! NOTE: They melt fast so I recommend keeping them in the freezer. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Peppermint Patty = 165 calories, 3g fat, 0g protein, 33 carbs, 0.9g fiber
"Healthified" Peppermint Patty = 99 calories, 9g fat, 0.3g protein, 3 carbs, 2.4g fiber

Payday Candy Bar

2011-09-14T06:06:00.001-05:00

Why should we not eat these tasty little bites? Here is why...

Ingredients = Peanuts, Sugar, Corn Syrup, Partially Hydrogenated Vegetable Oil (contains Soybean and Cottonseed Oils)Nonfat Milk, Salt, Mono- and Diglycerides, Egg Whites, TBHQ (a Preservative)Soy Protein, and Citric Acid

TBHQ comes from petroleum (think "lighter fluid"). It is applied either to the carton of fast food items or sprayed directly onto them, as well as in various other prepackaged food items. TBHQ is banned in other countries.

TBHQ keeps fats from going rancid, so you see it in a lot of foods that they want to have a long shelf life. It is concidered an "anti-oxidant" BUT it can itself be oxidized into harmful molecules, like tert-butylquinone...causing a TIRED TOXIC LIVER (see chapter on the liver in Secrets to a Healthy Metabolism).

But it also promotes production of quinone reductase, which is linked to cancer. TBHQ can cause a full range of reactions from asthma to anxiety, ADHD, insomnia, depression, tiredness, learning difficulties and children's behavior problems. This chemical is also found to effect estrogen levels...are you trying to get pregnant? or dealing with menopausal symptoms? I would avoid this like the plague.

In pre-packaged foods, if you see the words "no trans-fats," look for TBHQ in the ingredient lists. Some manufacturer's, such as Kellogg's, are using this "trickery," and are using TBHQ instead of trans-fats. Is it better than trans-fat? No. BUT what is even more scary... if you don't see it, that does not mean it is not there. Manufacturers are not required to list "secondary" ingredients. If you don't believe me, call the company and ask if their oil now contains TBHQ. Thank you FDA!

"HEALTHIFIED" PAYDAY:
Caramel Layer:
6 tbsp butter
1 cup Just Like Sugar OR xylitol
1/2 cup heavy whipping cream

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. Drizzle all over the cheesecake just before serving. You can also top with pecan pieces.

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.

Place 2 TBS of cooled caramel in each slot of an ice cube tray lined with foil or plastic wrap (so you can remove it easily) and freeze.

Nugget Layer:
1/4 cup butter
1/4 cup erythritol (or Just Like Brown Sugar)
1 tsp stevia glycerite
1/4 cup vanilla egg white or whey protein
1 cup cream cheese
1 tsp vanilla
1 1/2 cup salted peanuts, chopped
Peanuts

NUGGET LAYER: In a saucepan boil 1/4 cup of butter, 1/2 cup of Truvia, and 1/4 cup whey protein together for about 5 minutes. Take off stove and add 1 cup cream cheese, 1/4 cup creamy natural peanut butter, and 1 tsp vanilla. Cool slightly.

Remove the caramels from the ice cube trays. Using your hands, form a layer of nugget around the caramel. Then roll the candy bar in salted peanuts. Place in the fridge to 'set' for at least 30 minutes (overnight would be best, but you might have too many dreams about these tasty little delights!) Makes 16 candy bars.

NUTRITIONAL COMPARISON (per bar)
Hershey's Payday = 240 calories, 27 carbs, 2 g fiber, 7 g protein
"Healthified" Payday = 240 calories, 3.5 carbs, 1.2 g fiber, 7 g protein (MORE IMPORTANTLY...NO TRANS-FATS!)

NUTRITIONAL COMPARISON (per 2 TBS)
Traditional Caramel Sauce = 130 calories, 24 carbs, 0 g fiber
"Healthified" Just Like Sugar = 51 calories, 12 carbs, 12 g fiber, (0 effective)

Fudge Cookies and PREBIOTICS

2011-09-13T06:20:00.009-05:00

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

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

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

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

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

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

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

"Healthified" Fudge Cookies
1/2 cup butter or coconut oil
1 cup Just Like Sugar
3/4 cup erythritol (or Truvia)
2 tsp stevia glycerite (omit if using Truvia)
1 cup unsweetened cocoa powder
2 eggs
1 tsp Celtic sea salt
2 tsp vanilla

Preheat the oven to 350 degrees F. In a medium bowl, cream the butter, erythritol, stevia and the Just Like Sugar together. Add in the eggs, stir until well combined. Finally mix in the cocoa powder, salt and vanilla. Form 2 inch balls. Place on a cookie sheet about 2 inches apart. Bake for 10 minutes. Allow to cool on the cookie sheet before removing. Makes 12 cookies.

NUTRITIONAL COMPARISON (per cookie)
Traditional Cookie = 151 calories, 9g fat, 1g protein, 21 carbs, 2g fiber
“Healthified” Cookie = 92 calories, 9g fat, 2g protein, 6.5 carbs, 4.6g fiber (1.9 effective carbs)

VARIATION: Smoosh in-between my "healthified" ice cream recipe!

Granola and OATMEAL = CAVITIES!!!

2011-09-10T06:05:00.005-05:00

Did you know that you can reverse tooth decay and cavities? And re-grow bones? Many ground breaking studies and research has proven this. In one particular study published in the British Medical Journal and the British Dental journal, divided 62 children with cavities into 3 diet groups for 6 months.

Group A ate their normal diet plus oatmeal (rich in phytic acid).
Group B ate their normal diet plus vitamin D.
Group C ate a grain-free diet and took vitamin D.

In group A, oatmeal prevented healing and encouraged new cavities, the phytic acid prevented mineral absorption. In group B, simply adding vitamin D to the diet healed many of the cavities and decrease the ability of more to form. The most shocking effect was group C; a grain-free diet plus vitamin D basically healed all the cavities and inhibited new cavities to form.

Although group C contained no bread or other cereals, it included a moderate amount of sugar, for plenty of jam, potatoes and vegetables were eaten.

Dr. Weston A Price also had success curing tooth decay using a similar diet. He fed underprivileged children one very nutritious meal a day and monitored their dental health. He also used high-vitamin pastured butter in conjunction with cod liver oil. We now know that the vitamin K2 in pastured butter is important for bone and tooth development and maintenance.

WHAT TO EAT:
1. No unfermented grains (cereal/oatmeal/crackers/breads). Only true sourdough with NO lactic acid if you must, but best = NO GRAINS.
2. QUALITY animal protein, eggs, grass-fed meat, organ meat, fish, bone broth, full-fat pastured dairy products (if tolerated).
3. Nuts; only if soaked overnight in warm water (to eliminate phytic acid).
4. LOTS of Vegetables!
5. Sunlight, cod liver oil and vitamin D3 supplements.
6. A good amount of pastured butter. Click HERE to find the one I use.
7. No food that comes from a box/plastic bag.
8. A limited quantity of low-sugar fruit (1/day or less).
9. No refined sweets.

Eating this way maximizes mineral absorption while also providing abundant fat-soluble vitamins essential for bones and teeth. Say good bye to cavities and hello to healthy bones! *Reminder: soak your nuts first.

Phytate Free Granola:
2 cups psyllium husks
2 cups chopped pecans
1/2 cup chopped walnuts
1/2 cup slivered almonds
1 cup sunflower seeds
3/4 cup Jay Robb vanilla whey or egg white protein
1/2 cup sesame seeds
1/2 cup coconut oil or pasture fed butter
1/3 cup Nature's Hollow Xylitol Honey
1/2 cup Just Like Sugar (or erythritol )
1 tsp stevia glycerite
1 tsp cinnamon
1/2 tsp Celtic sea salt

Preheat oven to 250 degrees F. In a large bowl, combine the psyllium husks, nuts, seeds, vanilla whey protein powder, sweetener, stevia, sesame seeds, cinnamon, and salt.

Melt the coconut oil, and stir it together with the syrup or honey. Pour over the dry mixture.

Spray a big roasting pan with coconut oil spray, and turn the granola into it. Place in the oven, and let it bake for 40-50 minutes.

Remove from oven and allow to cool, and store in an air tight container. Serve with unsweetened vanilla almond milk. Makes 48 servings (1/4 cup serving).

NUTRITIONAL COMPARISON (1/4 cup serving)
BareNaked Granola = 130 calories, 22 carbs, 2g fiber, 4g protein
"Healthified" Granola = 110 calories, 9.7 carbs, 7.6g fiber, 5g protein

FYI: The honey bear is the only animal found in nature with a problem with tooth-decay (honey decays teeth faster than table sugar). Honey = highest calorie content of all sugars with 65 calories/TBS, compared to the 48 calories/TBS found in table sugar.

XYLITOL= Xylitol occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hard wood trees and fibrous vegetation. Some people prefer the taste of xylitol.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% fewer carbs than table sugar)
SWEETNESS = Same as table sugar. Use cup for cup.
BENEFITS =
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Sugar produces an acidic environment in the mouth, which increases bacteria and weakens the enamel protecting the teeth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. After eating xylitol, acid-producing bacteria falls as much as 90%, therefore the bacteria can't stick to the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine for ear infections because it clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol helps by breaking the cycle of bronchial inflammation.
4. Clears up Candida: Candida is an opportunistic fungus which feeds on sugars and other yeast-containing foods (foods that are aged, pickled, dried, fermented or cured).
5. Boosts Immune System: Xylitol increases our White Blood Cells, therefore boosting our immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease this oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer. Xylitol is a natural insulin stabilizer. There are no sharp rises and falls in insulin levels such as occur with sugar.

Protein Waffles and FACTS on EGGO Waffles

2011-09-07T09:47:00.011-05:00

Eggo Waffles seem like a harmless breakfast to serve to your children right? NOPE! Throw them out of your freezer!

Ingredients: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Water, Vegetable Oil with TBHQ and Citric Acid for Freshness (Partially Hydrogenated Soybean Oil, Soybean Oil, Palm Oil, and/or Palm Kernel Oil)Eggs, Buttermilk, Leavening (Baking Soda, Sodium Aluminum Phosphate, Monocalcium Phosphate)Sugar, Salt, Calcium Carbonate, Soy Lecithin, Niacinamide, Reduced Iron, Vitamin A Palmitate, Thiamin Hydrochloride (Vitamin B1)Riboflavin (Vitamin B2)Pyridoxine Hydrochloride (Vitamin B6)Vitamin B12.

So what is TBHQ and why is it so bad? TBHQ is a synthetic antioxidant that is used to extend the shelf life of oily and fatty foods. In processed foods, it's sprayed on the food or on its packaging to prevent discoloration and changes to flavor and odor. Others products, such as cosmetics, perfumes, varnishes and lacquers, contain TBHQ to maintain stability.The FDA has imposed a limit of up to 0.02 percent of the total oils in food to be TBHQ. Consuming 1 g of TBHQ could cause you to experience symptoms ranging from headaches, nausea, and joint pain.

Lab experiments performed on animals showed that DNA damage in animals or development of cancerous precursors in the stomach of the animals were due to long term exposure to high doses of TBHQ.

TBHQ can cause anxiety, restlessness, and aggravate ADHD symptoms.

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.

1 cup almond flour
1 cup vanilla egg white or whey protein (Jay Robb)
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 cup vanilla almond milk
2 eggs
4 TBS butter or coconut oil, melted

Preheat waffle iorn 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 5 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Waffle = 247 calories, 27 carbs, 0.7g fiber
"Healthified" Waffle = 182 calories calories, 3.5 carbs, 1.5g fiber

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

Click HERE to find the Xylitol syrup I use!

XYLITOL occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hard wood trees and fibrous vegetation. Some people prefer the taste of xylitol.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% less sugar than table sugar)
SWEETNESS = Same as table sugar. Use cup for cup.
BENEFITS:
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Sugar produces an acidic environment in the mouth, which increases bacteria and weakens the enamel protecting the teeth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. After eating xylitol, acid-producing bacteria falls as much as 90%, therefore the bacteria can't stick to the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine for ear infections because it clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol helps by breaking the cycle of bronchial inflammation.
4. Clears up Candida: Candida is an opportunistic fungus which feeds on sugars and other yeast-containing foods (foods that are aged, pickled, dried, fermented or cured).
5. Boosts Immune System: Xylitol increases our White Blood Cells, therefore boosting our immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease this oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer. Xylitol is a natural insulin stabilizer. There are no sharp rises and falls in insulin levels such as occur with sugar.

Amazon.com Shopping

2011-09-06T07:12:00.012-05:00

I have created an AMAZON.COM store where you can find all the healthy ingredients that are difficult to find in the grocery store (and if you do find them, they are often very expensive). I have done some detective work and found the lowest prices on www.amazon.com for all of the products I use and love. Everything from food, pantry items, kitchen tools, supplements and skin products are in the aStore. I rarely waste time in the grocery store because I find everything online for a way better price!

All you have to do is click on the words in my recipes and it will take you right to the correct item. If you add them to your cart I get a tiny commission which helps me afford to keep practicing recipes (Recipe experimenting can costing me a fortune!...but I love helping!).

By purchasing products through my Amazon store, you help keep this blog going. You can also continue shopping for other products on Amazon after you are finished with "healthified" shopping. Just click the "Proceed to Checkout". It then asks you if you want to add these to your Amazon cart (at the main Amazon site). Just click "Continue" and now you can add whatever else you want from Amazon all in the same cart! I always choose at least one thing from my Amazon Store before moving onto other items I need for the family, those items will also help pay for the blog without any extra cost; I just get a small commission for bringing your business to Amazon.com.

You can click on the below image to go to my store or on the right you will see a "Maria's Amazon Store" widget. Happy Shopping and THANK YOU for all your support!!!

Simple "PASTA" and EASE ANXIETY

2011-09-04T17:54:00.005-05:00

GABA is the primary neurotransmitter in the temporal lobe, the area of the brain that governs perception, attention, speech and motions. Low levels of this chemical have been linked to psychological symptoms such as insecurity, excessive worrying, fear of new experiences, poor concentration and lack of impulse control. But as GABA shortfalls are corrected, we can regain calmness, dependability and objectivity. GABA deficiency displays as anxiousness, nervousness, irritability, restlessness, allergies, blurred vision, clammy hands, butterflies in the stomach, dizziness, IBS, constipation, neuropathy, fibromyalgia, headache, insomnia, trembling or shaking, tinnitus, manic depression, and mood disorders. You don’t need all of these issues to be deficient in GABA. To read more on how to increase GABA through foods and supplements, check out my book: Secrets to Controlling Your Weight Cravings and Mood.

Eating foods high in fiber increases glutamic acid/glutamate which forms glutamine, an amino involved in the production of GABA. Cooking destroys amino acids so eat as many raw foods as possible, such as the zucchini in this recipe.

4 TBS macadamia nut oil, divided
5 garlic cloves, coarsely chopped
3 oz thinly sliced prosciutto or ham
8 large eggs
1 large zucchini, into "noodles"
1 lb asparagus, cleaned and trimmed
1 cup freshly grated Parmesan cheese

Peel and cut zucchini into noodles using THIS tool: Joyce Chen Spiral Slicer. Set aside. Heat 2 TBS oil in large skillet over medium-high heat. Add garlic; stir 30 seconds. Add prosciutto strips; cook until slightly crisp. Remove from heat and set aside.

Heat 1 tsp oil in each of 2 skillets over medium heat. Crack 4 eggs into each skillet. Cook on 1 side until eggs begin to set, about 2 minutes. Remove from heat. Cover; set aside.

Add sliced asparagus to a pot of boiling water; cook until noodles are cooked through and asparagus is just tender, 2 to 3 minutes. Drain asparagus, reserving 1 cup cooking liquid.

Add zucchini noodles and asparagus to prosciutto mixture in skillet. Cook over medium heat until heated through, tossing and adding reserved cooking liquid by 1/4 cupfuls to moisten.

Remove skillet from heat. Add grated Parmesan cheese and remaining 1 TBS plus 1 tsp macadamia nut oil and toss to coat. Divide among 8 plates. Top each serving with 1 egg and cheese shavings. Serve immediately. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Noodle Dish = 261 calories, 12.3 carbs, 1.6 g fiber, 16.2 g protein
"Healthified" Noodle Dish = 215 calories, 3.9 carbs, 1.2 g fiber, 15 g protein

Chili Cheese Fries: Low Carb = HIGH ENERGY!

2011-09-03T07:02:00.004-05:00

I get a lot of questions on how much fat is in my recipes. Why don't I label it? Well, because fat is my source of energy. I even run marathons with this diet and I never 'hit the wall.'

People often complain of low energy when they first start a low carb diet because they are "sugar-burners." This is not only inefficient, but very detrimental to our health. For one reason, cancer LOVES sugar! This is why cancer patients drink a huge glass of glucose to see where the caner is in their body. Cancer feeds on sugar, if you eat more sugar, the more the cancer grows.

Energy actually comes from a chemical we produce in our body called adenosine triphosphate (ATP). We can produce energy 2 ways: anaerobic and aerobic.
1. Anaerobic ('without oxygen') bacteria break down glucose to produce energy. Our cells can use this method.
2. Aerobic ('with oxygen'). All human and animal life requires oxygen to function.

As we breathe in oxygen, we carry it through the hemoglobin to the mitochondria (the powerhouse of our cells) where we burn fat and produce energy. The more mitochondria the more energy and fat burning going on. AND the more healthy fats = more mitochondria. You can also increase the amount of mitochondria with certain supplements which I discuss in my book Secrets to a Healthy Metabolism. One supplement I take everyday for this is CoQ10 (click HERE to find).

*Please note that if you have a food allergy, you can't absorb iron properly which will inhibit you from carrying oxygen to the mitochondria. This will cause exhaustion due to low ATP production along with other problems.

Energy Can Come From:
1. Glucose: created with carbohydrates and protein
2. Fats, both from the diet and from stored body fats
3. Ketones which are derived from the metabolism of fats

GLUCOSE and ENERGY = EAT PROTEIN
Some cells, such as the kidneys have very little mitochondria so they don't use fat for energy, so this is why eating protein for glucose is important. If we go too long without eating, we maintain glucose levels by breaking down glycogen in muscle proteins with a process called gluconeogenesis. BUT this is not healthy. There is a detrimental phenomena called SARCOPENIA where we lose 1% of our muscle every year starting at age 25, which is terrible because 1 pound of muscle burns 50 calories and 1 pound of fat burns only 2...even when we sleep!

So we don't want to be cannibals to our muscles. Eating adequate amounts of protein will produce glucose (healthy carbs such as non-starchy veggies and almond/coconut flour will too). Our cells need a steady supply of protein to sustain a healthy structure. Any protein over and above 1 to 1.5 grams/kilogram of lean body weight/day can be used as a source of glucose. Anything less will cause you to start eating healthy muscle tissue. When you eat protein, you convert about 58% to glucose. So 100g of protein will produce 58 grams of glucose.

KETONES and ENERGY = EAT HEALTHY FATS
So if you want to stop being a "sugar burner" you must derive energy from another source. Enter fat. When we start eating a healthy low carb diet, our bodies slowly switch from burning sugar to burning fat. This is where eating becomes an "art." Energy must be derived from healthy fatty acids and ketones produced from foods such as coconut oil. At first the body will feel lethargic due to the mechanisms switching over; burning sugar is easy, burning fat takes a few days to adapt.

The brain prefers to use ketones instead of glucose for energy (in Alzheimer's the brain can no longer convert glucose for energy, coconut oil is VERY healthy for these patients!).

Eating a very low carbohydrate diet stimulates the production of ketones from body fat; which is why people lose so much weight on this diet. Cutting out carbs and reducing protein also leads to a lower insulin level in the blood. A normal blood sugar is 1 TEASPOON of sugar in you blood. Many Americans consume over 63 teaspoons a day! If you can conquer a normal blood sugar, it reduces the problems associated with high insulin levels; insulin resistance, leptin resistance, high blood pressure, Metabolic Syndrome, weight gain, sleep issues...

To produce ketones, focus on carbs being only 10% of your total intake. For diabetics, the level may need to be lower to counteract insulin resistance. Typical levels of carb intake for a type-2 diabetic are around 50 grams per day; the level should be lower still at about 30 grams a day for a type-1 diabetic. Here is a good ratio to follow for calories/macro-nutrient consumption:

10-15% carbs
20-39% protein
60-70% fat

So, please listen: don't eat just lean proteins! It is not tolerated well in our body. It leads to nausea in as little as three days. A high healthy fat diet, however, is the traditional diet to sustain for a lifetime. Eating only lean protein causes excess intake of nitrogen, which leads to hyperammonaemia, which is a build up of ammonia in the bloodstream and is toxic to the brain. Many traditional societies survived on a purely animal product diet, which was naturally high in fat...they didn't have George Foreman Grills.

Our paleo ancestors actually consumed more fat than protein; with a ratio of about 80% calories from fat and 20% from protein. During prolonged periods of starvation or something such as marathon running, fatty acids are converted into ketones, the preferred energy source for highly active tissues like those found in the heart and muscles. Ketones provide a long lasting energy to all cells with mitochondria. Ketones are used to generate ATP. If you use glucose for energy, it needs the intervention of bacteria, ketones can be used directly.

*Note: Using a quality REAL salt is also essential for electrolyte balance. We start skipping the salt and we get low energy. I'm not talking about pre-packaged and fast food junk salt. A Celtic Sea Salt filled with minerals will help with energy.

The healthiest more energizing fats come from animal sources. Quality animal sources like free-range egg yolks and grass fed beef!

"Healthifed" Chili Cheese Fries
CHILI:
2 pounds grass fed ground beef
1 pound Italian sausage
2 (28 oz.) cans diced tomatoes with juice
1 (6 oz.) can tomato paste
1 large yellow onion, chopped
3 stalks celery, chopped
1 green bell pepper chopped
1 red bell pepper chopped
2 green chilies chopped
4 pieces bacon (fried, drained and chopped)
1 cup beef broth
¼ cup chili powder
1 TBS minced garlic
1 TBS dried oregano
2 tsp ground cumin
2 tsp hot pepper sauce
1 tsp dried basil
1 tsp Celtic salt and pepper
1 tsp cayenne pepper
1 tsp paprika
1 tsp stevia glycerite
FRIES:
2 heads of cauliflower stems
1 tsp Celtic sea salt
1 tsp chili powder
OPTIONAL: 1 (8 oz.) block Cheddar cheese, shredded

CHILI: Heat a large stock pot over medium-high heat. Crumble the ground chuck and sausage into the hot pan, and cook until evenly browned. Drain off excess grease. Pour in the diced tomatoes and tomato paste. Add the onion, celery, green and red bell peppers, chili peppers, bacon, and beef broth. Season with chili powder, garlic, oregano, cumin, hot pepper sauce, basil, salt, pepper, cayenne, paprika, and stevia. Stir to blend, then cover and simmer over low heat for at least 2 hours, stirring occasionally. After 2 hours, taste, and adjust salt, pepper, and chili powder if necessary. The longer the chili simmers, the better it will taste. Remove from heat and serve, or refrigerate, and serve the next day. Makes 12 servings.

FRIES: Preheat the oven to 425 degrees F. Cut the stem out of the cauliflower (you can also use the whole cauliflower if you want, but it won't look like "french fries"). Cut the stem into french fry shapes. Place on a greased cookie sheet. Spray the 'fries' with coconut oil spray and sprinkle with chili powder and salt. Bake for 25 minutes or until golden brown. Remove from oven. Spoon chili over fries and top with cheese.

NUTRITIONAL COMPARISON (per serving)
Traditional Chili Fries = 409 calories, 28 carbs, 6 g fiber (22 effective carbs)
"Healthified" Chili Fries = 396 calories, 12 carbs, 4 g fiber (8 effective carbs)

VARIATION: You can also use my other "French Fry" ideas, such as Eggplant Fries found in my cookbook: Nutritious and Delicious

To read more check out: Fat is the most valuable food known to Man
PROFESSOR JOHN YUDKIN