Saucy Beefy "Rice" AND FACTS ON Poultry VS Beef

When it comes to burgers, do you choose turkey or beef? Many people trying to eat a healthier diet opt for a turkey burger believing it will be healthier for them. BUT are you often tired, have a hard time losing weight, have thinning hair??? Before you place your next order, you may want to take a closer look at the two types of meat to see how they compare. You may be switching back to the beef!

Iron is necessary to make hemoglobin, the substance that carries oxygen through your blood to all the cells in your body. Hemoglobin is what makes red blood cells red. With insufficient iron, and therefore not enough hemoglobin, red blood cells become small and pale and don't carry enough oxygen. You may have heard the phrase "tired blood." This really means blood that is low in iron and that can't carry enough oxygen to vital organs and muscles. "Tired blood" results in a tired body. I often see clients that I would consider "workout warriors," but they never lose a stitch of weight. When we do a ferritin level test, they are often low in iron. This is problem-some because to lose fat you must get the oxygen you inhale into the mitochondria of your cells where you burn fat.

Iron is needed not only for blood, but also for brains. Neurotransmitters, the neurochemicals that carry messages from one nerve to another, require sufficient iron to function properly. A person with an iron deficiency may have a tired mind as well as a tired body.

To be fair, it really depends on what the beef AND the turkeys have been fed. In order to compare apples to apples, the nutritional value of extra lean ground beef (not more than four percent fat) and extra lean turkey meat is very close. While there are certainly differences between the two, it may shock some to see that the turkey burger and the hamburger only vary slightly across the board.

Now, let's check out grass-fed beef. It is much higher in vitamin E, and very rich in essential fatty acids like omega-3s and conjugated linoleic acid (CLA). CLA also helps convert fat to lean muscle mass. When taken in effective doses, CLA decreases body fat, especially in the area of the abdomen. Various studies prove the following additional benefits:
1. It can increase the rate of metabolism and is evidently very beneficial for thyroid patients.
2. People suffering from high cholesterol level and triglycerides can use this to lower levels at a faster rate.
3. It can also increase the growth of muscles which we now know stimulates our metabolism.
4. Many people suffer from the serious issue of insulin resistance in which CLA can be used to lower this resistance and therefore assist in controlling weight.
5. It can decrease Adrenal imbalances, which decreases abdominal fat stores.
6. It can help calm hormonal shifts; an area of concern to thyroid patients.
7. CLA has a very positive effect on our body by enhancing our immune system.

Many athletes and clients that want to lose weight spend loads of money on supplements containing CLA, but if they would just spend the extra money on quality beef, they could skip the supplements. If you are interested in more information on CLA, check out the supplements chapter in Secrets to a Healthy Metabolism.

Let's go back to turkey...it doesn't have CLA...it does have arsenic though. Since the 1960s, large-scale poultry producers have added arsenic to their poultry feed. Small amounts speed the growth of the birds, make their breast meat pinker, and kill certain bacteria. Chronic exposure to high levels of arsenic has been linked with cancer, heart disease, diabetes and a decline in brain function. But as long as poultry meat has fewer than 0.5 parts of arsenic per million, the USDA has declared that it is safe to eat.

That was set in the 1950s, and is way out of date. Within the past few years, studies show that arsenic is a more potent cancer promoter than first believed. It has to do with its effect on blood vessels. The reason that arsenic makes white meat pinker is that it increases the growth of blood vessels in the meat. The more blood, the pinker the meat. That process is called “angiogenesis." It plays a major role in cancer promotion. Cancer cells can't speed up their growth without the creation of new blood vessels to fuel them with nutrients. Arsenic does the trick. The European Union banned the use of arsenic in poultry production in 1999. So with that said... I'm sticking to my grass fed beef! It tastes WAY better anyway.

4 cups cauliflower, "riced"
1 TBS coconut oil or butter
1 small onion, chopped
1 clove garlic, minced
1 pound grass fed ground beef
2 cups fresh mushrooms
Celtic sea salt and ground black pepper to taste
1 (15 ounce) Cantadina tomato sauce
4 ounces freshly grated Cheddar cheese

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

Melt the butter in large sauce pan. Add the onion and mushrooms, saute until tender, about 5 minutes. Add the garlic and saute until fragrant, about 1 minute. Add the cauliflower rice and stir to coat with the butter. Stir while simmering until it is gone. Continue until the cauliflower rice is cooked (about 5 minutes).Remove from skillet, and set aside.

In the same pan, brown the ground beef until no pink shows; drain excess fat. Return the onion "rice" mixture to pan. Season with salt and pepper. Stir in tomato sauce. Top with cheese, and allow to stand until cheese is melted. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Rice = 472 calories, 31.8 carbs, 2.5g fiber
"Healthified" Rice = 322 calories, 5.4 carbs, 2.9g fiber

Asparagus and Crab Salad AND Facts of IMITATION CRAB

What exactly is imitation crab? First of all per serving, it has 15 to 20 grams of carbs! The last I checked crab didn't have any carbohydrates. So where do they come from? It starts with an overly processes white fish (Cod) and fortified with sugar, sugar, and more sugar. Cod is used primarily because it has a mild flavor that easily takes on the flavor of real crab meat, but also because it is cheap.

To create the "crab meat", they mince up the flesh of the fish, and suck out the water to make a thick paste known as surimi. Then they add starch (usually wheat or tapioca) to stiffen up the mixture. It wouldn't be our modern food supply without sugar...so they add that for a preservative so it can last forever in our fridge! Then they add egg whites to stabilize the "crab" which adds gloss and shine. Vegetable oil are also usually added to enhance the texture. If that wasn't gross enough... to create the proper color and flavor, manufacturers add a variety of artificial flavorings; such as, carmine, caramel, paprika, and annatto extract – which, also adds the pink color found in real crab meat. Monosodium glutamate (MSG) is also found in some brands to help enhance the flavor. Now is that something you really want to eat? AND do I have to go over what cocktail sauce is made out of??? The first ingredient is usually High Fructose Corn Syrup.



Let's try this recipe instead...

2 pounds fresh asparagus spears, trimmed
1 pint grape tomatoes
2 TBS macadamia nut oil
Celtic sea salt and pepper to taste
1 clove garlic, minced
1/2 pound nitrate-free bacon strips, diced
1 pound crabmeat, flaked
4 hearts of palm, drained and sliced
2 TBS freshly squeezed lemon juice
3 TBS extra-virgin olive oil
1 clove garlic, minced

Preheat an oven to 430 degrees F (225 degrees C). Toss the asparagus, tomatoes, and olive oil together in a bowl until the vegetables are evenly coated; season with salt and pepper. Pour into a baking dish; sprinkle 1 minced clove of garlic over the mixture. Roast in the preheated oven until tender, about 9 minutes. Set aside to cool. Cut the asparagus into 2 inch pieces. Cook the bacon in a large, deep skillet over medium-high heat until crisp, about 10 minutes. Remove the bacon to a plate lined with paper towels, reserving 2 tablespoons of the bacon drippings in the skillet. Add the crabmeat to the hot bacon drippings and cook until warmed through, 2 to 3 minutes. Transfer to a large mixing bowl; add the asparagus, tomatoes, and hearts of palm. Whisk the lemon juice, olive oil, and 1 minced clove garlic together in a small bowl; season with salt and pepper. Pour the dressing over the salad and toss to coat. Sprinkle the bacon over the salad just before serving. Makes 10 servings.

NUTRITONAL COMPARISON (per serving)
Using Imitation Crab = 173 calories, 13 carbs, 2.8g fiber
"Healthified" Salad = 163 calories, 6 carbs, 2.8g fiber

Chocolate "Tapioca" Pudding and WHY CHIA seeds

WHY CHIA SEEDS:
1. DIABETICS: If you mix a spoonful of Chia in a glass of water and leave it for 30 minutes, the glass will appear to contain not seeds or water, but a gelatin. This gel-forming reaction is due to the soluble fiber in the seed. This same gel-forming activity takes place when we eat these gummy fibers, known as mucilages. The gel that is formed creates a physical barrier between carbohydrates and the digestive enzymes that break them down, which slows the conversion of carbohydrates into glucose (sugar).

2. ATHLETES: Slowing conversion of carbohydrates into sugar makes Chia a great food for creating endurance. Carbohydrates are the fuel for energy in our bodies. Prolonging their conversion into sugar stabilizes metabolic changes, diminishing the surges of highs and lows creating a longer duration for long distance athletes. However, don't try this for the first time during a race...practice this throughout your training. We don't want any issues happening during the race...

3. HYDRATION and ELECTROLYTE BALANCE: One of the awesome properties of the Chia seed is its hydrophilic properties, having the ability to absorb more than 12 times its weigh in water. Chia seeds hold on to water which prolongs hydration. Fluids and electrolytes support health and wellness of all the body’s cells. Cell's concentration and composition are regulated to remain as constant as possible. Chia seeds help to retain moisture and help absorb nutrients and body fluids. Efficiency in the utilization of body fluids also links to balancing out electrolytes. Things like sweating, vomiting, or diarrhea causes us to lose intercellular fluid then shifts out of cells to compensate, causing abnormal distribution of electrolytes across cell membranes resulting in cellular malfunction. So skip the Gatorade and try Chia seeds.

4. THYROID AND ADRENAL SYSTEM: Unsaturated fatty acids are essential for adrenal and thyroid activity. They nourish the skin's cells and are essential for healthy mucus membranes and nerves. These fatty acids function in the body by cooperating with vitamin D in making calcium available to the tissues, assisting in the assimilation of phosphorus, and stimulating the conversion of carotene into vitamin A. Fatty acids are related to normal functioning of the reproductive system.

5. CANCER and CELLULAR HEALTH: Chia seeds are hydrophilic colloids, also known as a watery, gelatinous substance that form the underlying elements of all living cells. Chia seeds posses the property of readily taking up and giving off the substances essential to cell life. The loss of hydrophilic colloids cause cell death.

6. VEGETARIANS: Another awesome quality if Chia seed is that it is the richest vegetable source for the essential omega-3 fatty acid. It has approximately three to 10 times the oil concentrations than grains and 2 times the protein concentrations than grains. These oils, unsaturated fatty acids, are the essential oils your body needs to help emulsify and absorb the fat soluble vitamins, A, D, E, & K.

CHOCOLATE TAPIOCA PUDDING
3/4 cup chia seeds
2 cups unsweetened vanilla almond milk
1/4 cup unsweetened cocoa powder
A pinch of Celtic sea salt
Stevia glycerite (or Chicory Root to taste)
1/2 tsp vanilla extract
1/2 tsp nutmeg (optional)

In a bowl, mix all the ingredients together. Let the pudding set up for a few minutes. Stir the pudding every five minutes. The pudding will be very thin at first, but after sitting for 20 minutes the chia seeds will thicken up and it resembles tapioca pudding. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Tapioca = 209 calories, 33 carbs, 0 fiber
"Healthified" Tapioca = 134 calories, 13 carbs, 10.5g fiber

VIACTIV Calcium Chews

I am officially repulsed by advertising! I knew that there would be corn syrup in these "so-called" healthy calcium supplements, but TRANS-FAT! How ridiculous! AND I didn't think that corn syrup would be the first ingredient...no wonder they taste so good. Sugar upsets the calcium/phosphorus ratio in the blood more than any other single factor. It also stresses the adrenal glands and upsets the hormone balance which affects calcium metabolism.

INGREDIENTS: Corn Syrup, Calcium Carbonate, Sugar, Nonfat Milk, Butter, Partially Hydrogenated Vegetable Oil (soybean and cottonseed), Soy Lecithin, Natural & Artificial Flavor, Glyceryl Monostearate, Carrageenan, Sodium Citrate, Sodium Phosphate, Vitamin D3, Vitamin K1

The United States has some of the highest calcium intakes in the entire world, yet we have the highest rate of hip fractures! So why is this??? One reason is that it doesn't supply adequate magnesium. Studies of our ancestors' pre-agricultural diets indicate that magnesium was probably consumed at about a 1:1 ratio with calcium. But now, the Calcium-Magnesium ratio is 12:1 in dairy. Since calcium and magnesium compete for the same absorption mechanisms, the imbalanced intake associated with our modern diet may well lead to magnesium deficiency. One feature of magnesium deficiency is the inhibition of osteoblasts (the cells that build and maintain bones).

Calcium imbalance symptoms may include fatigue, depression, defensiveness, muscle weakness, pain, arteriosclerosis, arthritis, kidney stones and gallstones. Others are bone spurs, rigidity, slow metabolism, constipation, social withdrawal and spondylitis (rigidity and inflammation of the spine). Don't get me wrong, most people need more calcium, BUT we need quality calcium to get into our bones...not just poor quality supplements that are going to cause problems. We need more calcium due to the pasteurization of milk, and the consumption of grains, sugar, and other nutritional imbalances (such as low vitamin D levels and inadequate magnesium intake). In addition, impaired digestion, intestinal infections, and stress all reduce calcium absorption, digestion and utilization.

A diet high in phytic acid, which is found in the bran of whole grains, interferes with calcium absorption. This acid binds to a variety of minerals including calcium, to form insoluble salts, called phytates, which are wasted from the body. Since grains are a relatively new food, from an evolutionary perspective, it appears that we have not yet developed digestive tracts which can break down these phytates.


Some of my favorite calcium filled foods and recipes are:
1. KALE (I LOVE my Kale Chips),
2. Cottage Cheese (Pumpkin Pancakes)
3. Cheddar cheese (BBQ Chicken Lasagna)
4. Sesame seeds (Salad Crisps)
5. Canned Salmon (salmon patties)
6. Pecans/Walnuts/Brazil Nuts (Protein Pecan Sandies)
7. Cabbage (my Pasta)
8. Broccoli/spinach (Italian Casserole)
9. Rhubarb (Bread Pudding)
10. Almonds, almond flour, almond milk (Goldfish Crackers AND most of my recipes:)
11. Brewer's yeast (my homemade POPCORN)
12. Artichokes (Easy Casserole)
13. Shrimp (Coconut Shrimp)
14. Sunflower Seeds (No Bake Energy Bars)
15. Peanuts (Nutter Butters)
16. Eggs (Pizza Bites)

Check out my cookbook Nutritious and Delicious for tons of Calcium-Filled Recipes!

Additional awesome sources of Calcium = kelp, sardines with bones, bok choy, watercress, parsley, ripe olives, romaine lettuce, pumpkin seeds, celery, and fish.

So with all of these options, if you get the grains, sugar, acidic sodas and fruit juices out of your diet...do you really need to chow down on a junk filled calcium chew??? NO, just spend the money on quality food.

To read more on WHAT supplements to take, check out my book: Secrets to a Healthy Metabolism.

WHY I USE BUTTER and True Causes of HEART DISEASE

I have many clients claim that they made my recipes even healthier and lighter in calories by using butter substitutes. First of all, YUCK! That stuff tastes terrible! Second of all, you get the same amount of fat and calories if you use the same serving size. Let's dissect "I Can't Believe It's Not Butter"... It says "fat-free" all over it. BUT, when you look at the ingredients it is Hydrogenated oil. That's fat...all fat...and REALLY HARMFUL fat. Our "helpful" FDA lets these claims fool us.

Ingredients: Vegetable Oil Blend (Liquid Soybean Oil, Hydrogenated Soybean Oil, Partially Hydrogenated Soybean Oil, Liquid Canola Oil), Water, Natural Sweet Cream Buttermilk^, Salt, Natural Soy Lecithin, Vegetable Mono And Diglycerides, (Potassium Sorbate, Calcium Disodium EDTA) Used To Protect Quality, Citric Acid, Natural And Artificial Flavors, Vitamin A (Palmitate), Beta Carotene

TRANS-FATS AND HOW THEY ARE MADE – YUCK!
Hydrogenation is the process that turns polyunsaturates, normally liquid at room temperature, into fats that are solid at room temperature; enter “I Can’t Believe It’s Not Butter”…I can! To produce them, food producers begin with the cheapest oils-soy, corn (I won't even get into Mansanto's GMO ROUND UP filled Corn and Soybeans!!!), corn, safflower or canola, already rancid and full of free-radicals. Then they mix it with tiny metal particles-usually nickel oxide. The oil with its metal is then put into hydrogen gas in a high-temperature machine. Next, soap-like products and starch are added into the mixture to give it a better consistency; the oil is yet again subjected to high temperatures when it is cleaned by steaming. This removes its unpleasant odor. Margarine's natural color, an unappetizing grey, is removed by bleach. Dyes and strong flavors are then be added to make it look like butter. The finished product is then squashed and packaged in blocks or tubs and sold as a “cholesterol-lowering” health food. Yikes! I’m sticking with yummy butter.

Partially hydrogenated margarines are worse for you than the extremely refined vegetable oils which they come from because of chemical processes that occur during the hydrogenation process. The extremely high temperatures, and the nickel that causes the hydrogen atoms to change position makes these items very harmful to our heart, cells and waist line! Before hydrogenation, pairs of hydrogen atoms occur together on the chain; this pattern is commonly found in nature. After hydrogenation, one hydrogen atom of the pair is moved to the other side so that the molecule straightens. This is called the trans formation, and rarely found in nature. 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! Once our cells become hydrogenated, our metabolism is slowed, not to mention the scary connection to cancer, digestive disorders and other diseases. In the 1940's, studies found a powerful connection between trans-fats and cancer. Until lately saturated fats were usually lumped together with trans-fats in U.S. data bases that scientists use to connect dietary trends with diseases. And this is where a lot of misinformation comes in about natural saturated fats.

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. In 2000, scientific evidence emerged that the trans fats produced by hydrogenation affected fetal and infant growth. Yet, look at the false advertising, hydrogenated fats promote themselves as health foods. The attractiveness of partially hydrogenated margarine over butter represents a victory of advertising fraudulence over common sense. Your best defense is to eat things as close to nature as possible; the less the ingredients, the better.

Professor Walter Willett, the principal investigator in the Harvard called hydrogenation "the biggest food processing disaster in US history". In 2004 he told an interviewer that the advice to switch from butter to vegetable oils hydrogenated into margarine had turned out to be "a disastrous mistake".

These oils are also producing Omega 6 in our body. Recent research has revealed that too much omega-6 in the diet creates an imbalance that can cause inflammation. This problem can result in increased tendency to form blood clots, high blood pressure, and irritation of the digestive tract, depressed immune function, sterility, cancer and weight gain.

BENEFITS OF SATURATED FATS
Saturated fats are not the cause of our modern diseases. On the contrary, they play a lot of vital roles in our body chemistry:
1. Saturated fatty acids make up at least 50% of the cell membranes. They are what create our cells necessary stiffness and integrity.
2. They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.
3. They guard the liver from alcohol and other toxins, such as Tylenol.
4. They improve the immune system.
5. Saturated fats have antimicrobial properties, which protect us against harmful microorganisms in the digestive tract.

BENEFITS OF CHOLESTEROL
Our blood vessels become damaged in a number of ways-through irritations caused by free radicals, or because they are structurally weak-and when this happens, the body's natural healing substance steps in to repair the damage; causing us to make more cholesterol. Cholesterol is manufactured in the liver and in our cells. Like saturated fats, the cholesterol we make and consume plays many vital roles:
1. Cholesterol, along with saturated fats, give our cells required stiffness and stability. When the diet contains an excess of polyunsaturated fats (vegetable oils or omega-6), instead of saturated fats in the cell membrane, the cell walls become flabby. If this happens, cholesterol from the blood drives into the tissues to give them structural integrity. This is why serum cholesterol levels may go down temporarily when we replace saturated fats with polyunsaturated fats in the diet.
2. Cholesterol is vital for production and function of serotonin receptors in the brain. Serotonin is the body's "feel-good" chemical. Low cholesterol levels have been linked to depression and aggression. Anti-depressants often don’t work for patients that are on vegetarian diets.
3. Mother's milk is VERY high in cholesterol and has an important enzyme that assists the baby in using this nutrient. Babies and children need foods high in cholesterol to guarantee proper development of the brain and nervous system (BUT we also need these as adults!!!)
4. Cholesterol acts as a precursor to important hormones that help us deal with stress and protect the body against cancer and heart disease. It is also important to our sex hormones like androgen, testosterone, estrogen and progesterone. Which is why women trying to get pregnant have more success on a high saturated fat diet!
5. Cholesterol is necessary for us to use vitamin D; which is an essential fat-soluble vitamin needed for healthy bones and nervous system, insulin production, reproduction and immune system function, proper growth, mineral metabolism, and muscle tone. So why do they fortify SKIM MILK with Vitamin D??? What a waste of money!
6. Bile is vital for digestion and assimilation of fats in the diet; which is made from cholesterol that we eat.
7. Current studies are now showing that cholesterol performs as an antioxidant; which is why cholesterol levels go up with age. As an antioxidant, it protects us against free radical damage that leads to heart disease and cancer.
8. Dietary cholesterol helps maintain the health of the intestinal wall. People on low-cholesterol vegetarian diets often develop leaky gut syndrome and other intestinal disorders.

Cholesterol can become damaged by exposure to heat and oxygen. This oxidized cholesterol tends to promote damage to the arterial cells and cause buildup of plaque in the arteries. Damaged cholesterol is found in powdered milk; which is added to reduced-fat milks to give them body. That is why I NEVER suggest drinking skim milk! It is also found in powdered eggs and in meats that have been heated to high temperatures in frying and other high-temperature processes. So fast food items come into play here.

Hypothyroidism can result in high cholesterol levels. When thyroid function is poor, usually due to a diet low in usable iodine, fat-soluble vitamins and high in sugar, the blood gets filled with cholesterol as a protective mechanism, providing a large amount of minerals needed to heal tissues. Hypothyroid individuals are particularly susceptible to infections, heart disease and cancer.

To read more, check out my book: Secrets to a Healthy Metabolism.

Salad Toppers and Facts on McCormick

There are TONS of seemingly harmless foods out there that has made me become the detective we all need to be. Our health depends on it. When I ask clients about their food diary, some say "a salad" for lunch, BUT when we dive into what is on that salad that is when some real things come up. Even if you consume a salad of organic greens, farm fresh hard boiled eggs, "salad toppers" and homemade olive oil dressing...I'll say "stop!"... check out the ingredients on the "salad toppers!":
Sunflower Seeds, Soybeans, Onion, Rice, Textured Soy Flour, Rice, Carrots, Red Bell Peppers, Partially Hydrogenated Soybean Oil, Salt, Sugar, Spinach, Barley Malt Extract, Natural and Artificial Flavors, Caramel Color, Hydrogenated Soy Protein, Corn Gluten and Wheat Protein, Fd&C Red 3, and Autolyzed Yeast.

Those "toppers" have the caramel food coloring (banned in other countries), sugar, TRANS-FAT and soy. Soybeans have a couple of issues (not to mention that non organic varieties are grown by MANSANTO and contain Round Up...I'm not putting that in my body). One problem is phytic acid, also called phytates. This is an organic acid (found in the hulls of all wheat) which block the body's ability to absorb minerals like calcium, magnesium, iron and especially zinc (Magnesium deficiency = LOTS of issues like chocolate cravings, sleep issues, restless leg syndrome, headaches...Iron deficiency = lack of energy and the fastest deficiency for weight gain...zinc deficiency = acne/"back"ne and cravings). Soybeans also contain enzyme inhibitors called trypsin which block absorption of enzymes that the body needs for protein digestion and can cause serious gastric distress, reduced protein digestion and can lead to chronic deficiencies in amino acid uptake (causing depression and other mood disorders AND a decrease in muscle tone). Soybeans also contain a clot promoting substance called hemagglutinin, that causes red blood cells to clump together. These blood cells are unable to absorb oxygen for distribution to the cell's mitochondria (this is how we burn fat when we exercise) and is detrimental for cardiac health. The trypsin and hemagglutinin are "growth depressants." Which is why soy formula is so bad for babies. Only after a long period of fermentation (as in the creation of miso or tempeh) are the phytate and "antinutrient" levels of soybeans reduced which is why I use organic Tamari sauce...a truly fermented soy sauce. Try this recipe instead: (inspired by Oh She Glows Blog)



Base recipe:
1 cup raw sunflower kernels
2/3 cup slivered almonds
1/4 cup almond flour
2 TBS chia seeds
1/4 cup sesame seeds
1 tsp Celtic sea salt
1 egg

Preheat oven to 300°. In a shallow baking pan, toss the nuts, seeds, almond flour and salt with the egg. Now add in your desired spice by selecting one of the options below or by creating your own flavor.

Garlic Herb:
1 tsp garlic powder
1/2 tsp red pepper flakes
1 tsp Paprika
1 tsp Italian herbs

Sweet Coconut Cinnamon:
3 TBS erythritol
2 TBS unsweetened coconut flakes
1 tsp cinnamon
1/2 tsp ground nutmeg
1/4 tsp ground cloves (optional)

Once you add in your spice, spread the mixture as thin as possible onto your prepared baking sheet (I wet my hands and used my fingers to spread it). If you want a deeper flavor, you can sprinkle on additional spices or sweetener. Bake for 15 minutes. Remove from oven. Break up the pieces with a spatula, flip and bake for an additional 5 minutes. Allow to cool.

NUTRITIONAL COMPARISON (per 3 TBS serving)
McCormick's = 70 calories, 4 carbs, 1.9g fiber
"Healthified" Toppers = 65 calories, 3.8 carbs, 2.3g fiber (AND NO Trans-FAT!)

ADOPTION UPDATE

This week was awesome...we finally got a court date! We travel mid May to meet our boys for the first time. Words can't describe how we are feeling.

Micah is now 22 months old and Kai is 4 months old. We often get photos and updates of the boys, which we can't share until they are legally ours, but they are very healthy and SUPER cute!

We were placed with Micah and a baby boy late in October. We would have gotten the boys in January (or sometime around then), but on December 5th, we were given terrible news...the baby died of Malaria. We had everything ready, two cribs, two car seats, baby clothes, diapers,...I even had a chest freezer filled with breast-milk (thanks Rebecca). So when the agency asked if we wanted to be placed with another baby, we said "of course!" We were sent a photo of a new baby within 5 minutes which made us realize just how many children need homes. But with that decision, it made Micah's wait that much longer. So we closed the door to the boys' room and tried not to think about the long wait...which is impossible!

This is the longest marathon I have ever been in. Our journey started in August 2008, we had so many bumps in the road; including a job loss of my husband for 12 months (which is why I started writing books...so I wouldn't lose the dream of adoption). But the finish line is in the horizon. I can't wait to snuggle with the boys and my husband early on a Sunday morning.

Thank you to all of you who have supported us on this journey. All of my book sales go towards the adoption (and probably another one in the future:).

Chicken and Waffles

Are you eating more fiber, taking the right probiotics, magnesium glycinate and still not going #2 everyday? Has your doctor told you that it is fine and that is just how your body is? Well, your doctor is wrong. Everyone should go #2 everyday...it is more important that you think. We are living in a sea of estrogens. When we aren't properly excreting those toxic levels of estrogens, they get stored in our fat cells which is detrimental for weight gain. Fat cells make estrogen and estrogen causes fatty tissue growth. This is a vicious cycle we’d like to avoid. Excess estrogen is excreted in the bowel. When stool remains in the bowel for a longer time, as in constipation, the estrogen is reabsorbed.

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...like they did in the schools on JAMIE OLIVER's FOOD REVOLUTION) or eating non-organic food. Beef and chickens are typically given potent estrogenic substances (‘super-estrogens’) to make them more productive. Our produce is often laced with these substances.

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.

Estrogen is produced not only internally but also produced in reaction to chemicals and other substances in our food. When it is not broken down adequately, higher levels of estrogen build up. This is true for both men and women, although the effects are more easily recognized in men. Alcoholic men with impaired liver function develop a condition called gynecomastia, with estrogenic characteristics including enlarged breasts, loss of male pubic hair, and belly fat.

Some signs of excess estrogen in MEN and WOMEN:
-Migraines
-Low back pain
-Weight gain secondary to insulin resistance
-Belly Fat Accumulation (A "Beer Belly" is really an "Estrogen Belly")
-Fibrocystic breast disease
-Excessive PMS
-Menstrual disturbances--irregular and heavy bleeding
-Endometriosis
-Fibroids
-Ovarian cysts
-Breast Cancer

Correcting Estrogen Dominance involves more than just correcting the estrogen-progesterone balance and supporting the adrenals. It is important to eliminate the factors as much as possible. Exposure to xenoestrogens , insufficient sleep, toxic exposure, poor nutrition (high carbohydrates, low fat/protein intake, low nutrient value), and stress are some common causes. I also have suggestions for supplements to help speed the process of healing.

So, do you feel like you are eating the right way, taking the right supplements and STILL aren't going #2? It is most likely a food allergy! Contact me if you need some individualized meal plans and supplement suggestions.

FYI: Even bar soaps leach estrogen's into our bloodstream. Click HERE to find one that doesn't!


For those of you who love Southern comfort food...here is a goodie!

4 chicken breasts, cut into strips
2 cups unsweetened coconut flakes or coconut flour
1 tsp Celtic sea salt
2 eggs, beaten
8 PROTEIN WAFFLES

Cut chicken breasts into thin strips, about one inch wide. Longer sections can be cut in half to have uniform pieces. Place coconut flour and salt in a shallow bowl. Dip chicken pieces into egg mixture, then dredge in coconut flour. Place on a greased baking sheet. Bake at 375 degrees F, for 10-12 minutes, until crispy on outside and lightly browned.

Meanwhile, make the PROTEIN WAFFLES.

Once the chicken is finished, place on top of crispy waffles and serve with Nature's Hollow Syrup!

NUTRITIONAL COMPARISON (1 piece of chicken, 1 waffle and 1/4 cup syrup)
Traditional Chicken and Waffles = 810 calories, 93 carbs, 2g fiber
"Healthified" Chicken and Waffles = 285 calories, 4.1 carbs, 2.9g fiber

Ragi Cone Dosa With Kale Carrot Chutney

Ragi(Finger millet) is a nourishing grain ,which is incorporated in many South Indian dishes.Its incredibly low in fat and sugar,excellent source of Calcium. The Ragi porridge like oat meal, toppped with fruits and nuts is a great for a blooming start of day . The Ragi Dosa is little elaborate, I reserve it for weekend breakfast or brunch.
The nutrition in Ragi dosa is like no other ,serve with an even more nutritious Kale Carrot chutney on side,it is truly an ideal breakfast combo - don't you think?


Cone dosa reminds me of the restaurant style plating of dosa ,crisp and inviting.

Recipe : Ragi Cone Dosa
Makes a dozen large dosas
Ingredients
1 cup Ragi flour
1 1/2 cup Yellow Mung dal(lentil)
1 inch ginger root ,peeled and chopped
1 teaspoon sea salt
2 tablespoon Canola Oil

Method
Soak Mung Dal in water over night.Drain all the water.Transfer in a wet grinder ,add the ginger,salt and 1/2 cup of water and grind it smooth.Add another cup of water along with the Ragi flour,grind some more until the batter is smooth with consistency of pancake batter.
Heat the non stick pan on medium high. Pour one ladle of batter right in the middle. Spread by making circles. let cook for 2-3 minutes. Flip and let cook for another minute.Sprinkle some finely chopped onions and serve warm with chutney.For an exciting presentation , cut through the radius of the dosa, twirl in like a cone and plate it upside down on plate.


I keep playing with ingredients ,to add more variety ,appeal as well as nutrition to the everyday cooking.Kale and Carrot,who would have thought could make such a zesty chutney. The secret is to add more flavorful, just kale and carrot together aren't getting any attention from taste buds, add a hint of spice and tang , the vegetables gets a whole new make over.
Recipe : Kale Carrot Chutney
Makes 1 cup
Ingredients
2 cups of fresh kale ,thoroughly rinsed and chopped
1 large carrot,peeled and chopped
1 plum red tomato ,chopped
few curry leaves
1/2 teaspoon cumin seeds
Freshly squeezed juice of 1/2 a lemon
2-4 dried red chillies(or use any kind of hot chili peppers dry or fresh)
1/2 teaspoon salt
1 Tablespoon of canola oil
1/4 cup cold water
Method
Heat a pan on medium heat,add the cumin seeds,curry leaves and red chillies,let saute for a minute,now add the tomatoes,carrots and kale.Cover and cook until tender,10-12 minutes.
Carefully transfer in a grinder\blender,cover and run the machine until coarsely ground.Then add the water,lemon juice and salt,and grind until smooth.Store in clean air tight container in refrigerator for up to 2 weeks.Perfect on sandwiches,burgers , dosa or with Brown rice.

Ragi Dosa is my entry for Weekend herb Blogging ,hosted this week by Cinzia of Cindystar

Peanut Butter Noodles and Facts on XYLITOL

Xylitol is a naturally occurring low-calorie sweetener found in fruits, vegetables and certain hardwoods. Our bodies can produce up to 15 grams of Xylitol per day from the foods we consume. Xylitol produces a lower glycemic response than sucrose or glucose so it has minimal side effects on blood sugar and insulin. It is not as low as erythritol, but some people prefer the taste of Xylitol as compared to erythritol.

Here are some of the Benefits:
1. 40% fewer calories than sugar.
2. Researchers found that kids who consistently chewed Xylitol gum had 40% fewer ear infections than those who did not.
3. Pregnant women benefit from Xylitol to keep their teeth healthy especially during the third trimester, when teeth are especially soft.
4. Eating Xylitol gum or mints stimulates saliva flow. This will protect your teeth because it brings the PH levels close to neutral. (diet soda has a pH 2.2)
5. Reduces tooth decay: If you drink acidic sports drinks frequently, eat carbohydrates often and spend hours dehydrated and breathing through a dry acidic mouth, such as athletes and teenagers, these are risk factors for tooth decay. Xylitol can help.
6. Studies show that a consistent use of at least 6-8 grams if Xylitol daily can reduce cavities as much as 80%. If you already have gum disease or cavities, these problems can be reversed. Regular use of Xylitol can stop things from getting worse (along with a grain-free diet and increased consumption of fat soluble vitamins A, D, E and K).



1/2 cup chicken broth
1 1/2 TBS minced fresh ginger root
3 TBS organic tamari (soy sauce)
3 TBS natural peanut butter or almond butter
1 1/2 TBS NATURES-HOLLOW xylitol honey
2 tsp hot chile paste (optional)
3 cloves garlic, minced
1 head of cabbage
1/4 cup chopped green onions
1/4 cup chopped peanuts

Cut cabbage into long noodle-like strips. Combine chicken broth, ginger, tamari sauce, peanut butter, xylitol honey, chili paste, and garlic in a small saucepan. Cook over medium heat until peanut butter melts and is heated through. Add cabbage "noodles", and toss to coat. Stir fry cabbage until they are soft like noodles. Garnish with green onions and peanuts. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Peanut Noodles = 330 calories, 12g fat, 47 carbs, 1.9g fiber, 10.7g protein
"Healthified" Peanut Noodles = 160 calories, 12g fat, 8 carbs, 1.8g fiber, 10.1g protein

Blueberry Protein Bagels

I had company over last weekend and I made my garlic bread. One person commented that it tastes good, but the texture it too much like angel food cake...he couldn't get past the consistancy. So I experimented a bit on making a more "bread-like" texture. When making "gluten-free" foods, it is hard to get the "chewiness" that gluten creates. Guar gum and Xanthan Gum are fibers that thicken foods and create chewiness to breads. Adding a teaspoon or two to baked goods create a great texture.

Try these instead:
4 eggs, separated
1/2 cup vanilla whey protein or egg white protein
2 tsp guar gum or xanthan gum
5 TBS Nature's Hollow Jam

Preheat oven to 350 degrees F. Whip the egg whites until fluffy. Slowly add the yolks (yolks are optional) make sure the whites don't fall. Sift in the dry ingredients. Swirl in the jam. Allow the dough to sit for 5 minutes to firm up. Spoon the dough into a greased "donut" mold or shape into bagels on a cookie sheet. Bake for 25-30 minutes until the bagels turns a golden color. Allow to cool in the oven. Makes 6 bagels.

NUTRITIONAL Comparison:
Small 4 ounce LENDER'S Blueberry Bagel = 300 calories, 61 carbs, 2 fiber
"Healthified" Blueberry Bagel = 96 calories, 2.6 carbs, 0.7 fiber

CLICK HERE TO FIND MY "BAGEL" BAKING PAN.

Nut Free Granola Bars and Facts on BHT

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, BROWNSUGAR, CRISP RICE [RICE FLOUR, SUGAR, SALT, MALTED BARLEY EXTRACT],WHOLE GRAIN ROLLED WHEAT, SOYBEAN OIL, DRIED COCONUT, WHOLE WHEATFLOUR, SODIUM BICARBONATE, SOY LECITHIN, CARAMEL COLOR, NONFAT DRYMILK), SEMISWEET CHOCOLATE CHIPS (SUGAR, CHOCOLATE LIQUOR, COCOABUTTER, SOY LECITHIN, VANILLA EXTRACT), CORN SYRUP, BROWN RICE CRISP(WHOLE GRAIN BROWN RICE, SUGAR, MALTED BARLEY FLOUR, SALT), INVERTSUGAR, SUGAR, CORN SYRUP SOLIDS, GLYCERIN, SOYBEAN OIL. CONTAINS 2% OR LESS OF SORBITOL,CALCIUM CARBONATE, SALT, WATER, SOY LECITHIN, MOLASSES, NATURAL ANDARTIFICIAL FLAVOR, BHT, CITRIC ACID.


I know a lot of schools are going "nut free," so here is a granola bar you can send to school while keeping the children with allergies safe. This is a quick and easy snack that the kids can make themselves! If your kids prefer, you could use 1/2 cup xylitol for the sweetener instead (some people are "super tasters" and don't care for the erythritol taste), xylitol tastes just like sugar without the health concerns. Click HERE to read more on xylitol.



1 cup creamy sunflower seed butter
1/2 cup erythritol and 1/2 tsp stevia glycerite (or 1/2 cup xylitol)
1 tsp vanilla
1 cup NATURE'S HOLLOW xylitol honey or maple syrup
1 cup ground flaxseed
1 cup whole flaxseed
1 cup pumpkin seeds
1 cup sesame seeds
4 cups whey crisps
OPTIONAL: 1/4 cup cocoa powder

In a saucepan over low heat mix together the sunflower butter, and sweetener. Heat until the sun-butter is melted. Stir in the flaxseeds and vanilla, then pour the mixture over whey crisps and mix well. 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. Let the mixture sit for about 5 to 10 minutes, until firmly set, then cut into bars. Makes about 28 bars.

NUTRITIONAL COMPARISON (per serving)
Traditional Granola Bar = 256 calories, 44 carbs, 2.6g fiber
"Healthified" Granola Bars = 190 calories, 7.2 carbs, 4.9g fiber

CLICK HERE TO FIND THE FOOD PROCESSOR I USED TO MAKE THE GRANOLA BARS.

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 it's higher calorie content and increases insulin a little.
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 = Has been known to aid in the prevention of ear infections. Tastes more like table sugar. Dissolves in liquids and melts.

Salmon or Chicken Cakes

2 TBS coconut flour
1/4 cup finely chopped mushrooms
1/4 cup Parmesan cheese, grated
16 oz boneless/skinless chicken breast, cut into chunks OR canned salmon (my dad caught it!)
1/4 cup chopped green onions
2 tsp Cajun seasoning
1/4 tsp Celtic sea salt
1 egg
2 tsp coconut oil OR ghee

For the Aioli:
2 TBS olive oil mayonnaise
2 tsp prepared horseradish
1 tsp bottled minced garlic
1/8 tsp salt

To grind the chicken, add it to the food processor and pulse just until ground. Be careful not to go too long. In a medium bowl, mix together ground chicken, parmesan, chives, Cajun seasoning, 1/4 tsp salt, egg, coconut flour and mushroom pieces. Evenly divide mixture into 8 portions and flatten out into thick patties. Add oil in a large nonstick skillet over medium heat. Carefully place the patties in the pan and cook 6-8 minutes on each side or until done.
For the aioli: In a small bowl, whisk together mayonnaise, horseradish, garlic and salt. Serve with the cakes. This makes a small amount, so if you like things more saucy, I would double the aioli ingredients.

NUTRITIONAL COMPARISON (per serving)
Traditional Salmon Cakes = 359 calories, 21g fat, 21g protein, 9 carbs, 0.5g fiber
"Healthified" Salmon Cakes = 339 calories, 21g fat, 30g protein, 4.4 carbs, 1.5g fiber

Cowboy Chicken Casserole

This was a super tasty dinner! The way it is layered, it reminded us of a Mexican lasagna using the mushrooms as the noodles. I made this the night before so all I had to do was throw the oven on after a long day at work. This dish could also be made in a slow cooker.

Most Chicken Casseroles include Cream of Chicken soup. Have you checked the ingredients in that little metal can? It has TRANS-FAT, MSG and a bunch of other junk.

Ingredients: Chicken Stock, Water, Wheat, Flour, Modified Food Starch, Cooked Chicken Meat, Cream (Milk), Contains Less Than 2% Of Chicken Fat, Salt, Monosodium Glutamate, Soy Protein Concentrate, Dehydrated Cooked Chicken, Yeast Extract, Lower Sodium Nautral Sea Salt, Flavoring, Autolyzed Eyast Extract, Vegetable oil, Potassium Chloride, Disodium Inosinate, Disodium Huanylate, Spice Extract, Beta Carotene For Color, Soy Proetin Isolate, Sodium Phosphates, Chicken Flavor (Contains Chicken Stock, Chicken Powder Chicken Fat), Chicken Flavor, Butter Milk, Cream Powder Cream Milk Soy Lecithin, Enzyme Modified Butter Milk Nonfat Dry Milk, Partially Hydrogenated Soybean And Cootonseed Oil, Liplyzed Butter Oil,, Oleix Acid Butter Oil, Lactic Acid, Butter Flavor




To see the recipe, check out the book: Low Carbing Among Friends, click HERE to find.



NUTRITIONAL COMPARISON (per serving)
Campbell's Cheesy Chicken Casserole = 444 calories, 21g fat, 44g protein, 36 carbs, 3g fiber
"Healthified" Chicken Casserole = 391 calories, 20g fat, 43g protein, 8 carbs, 2.2g fiber

Vanilla Strawberry Cupcakes with Honey Cream Cheese frosting

It was my kiddo's birthday last week ,he insisted for a vanilla cake with strawberries.His wish was granted, mommy was for once going to bake a cake without chocolate. The strawberries are not in season yet ,can be pricey and not as fresh as those sold in summer. None of which would matter to my little one ,as long as strawberries are on and in his special cake.
The frosting is incredibly simple to make ,blend of low fat or fat-free sour cream and cream cheese with touch of vanilla and sweetness of honey.

Recipe :Vanilla Strawberry Cupcakes with Honey Cream Cheese frosting
Makes 10-12 cupcakes
Ingredients
For Cupcakes
2 cups whole wheat pastry flour
1/2 cup all-purpose flour
1 tablespoon baking powder
1/4 cup brown sugar
1/4 cup Agave nectar or Pure Organic Honey
1/8 teaspoon salt
1/2 cup Canola oil
2 large Organic eggs
1 cup Skimmed milk
1 1/2 teaspoon pure vanilla extract(alcohol-free)
1/2 cup strawberries ,finely chopped

For Frosting
6 ounces low fat cream cheese
1/2 cup fat free or low fat sour cream
1 teaspoon pure vanilla extract(alcohol-free)
1/4 cup pure Organic Honey
2 cups strawberries,hulled and quartered

Method
Preheat oven to 350 degrees.Line the muffin tray with baking cups.
Combine the dry ingredients in a large bowl.In another bowl whisk eggs,mix in sugar, honey and oil,add the strawberries ,combine. Now combine this wet mixture slowly in the dry mixture until completely incorporated.
Fill the baking cups 3/4 th full and bake for 20-25 minutes or until toothpick inserted comes out clean.Cool completely.

To make the frosting,blend the cheese ,sour cream,vanilla with the honey until smooth. Spread over cooled cupcakes. Top with strawberries quarters before serving. Left over frosting can be refrigerated for a week or two.

Little Debbie Zebra Cakes

I believe that "knowledge is power," so when I gross you out with ingredients and facts about food, I'm just trying to bring awareness to you and your family so we can all become healthier together. When I was younger, I was NEVER concerned about what I put into my body, but now that I feel so good, I want everyone to realize you can get out of the "brain fog" and increase energy through eating the right foods. Foods devoid of sugar, corn syrup, white flour/wheat, TRAN-FAT, food dyes... all of which rob us of health and energy. Am I saying you can't have "treats"? NO, but stay away from this junk... The ingredients are listed in order of the highest percentage of contents to lowest, and in Little Debbie Zebra Cakes, the first 2 are sugars!

Ingredients: Sugar, Corn Syrup, Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Water, Interesterified Palm and Palm Kernel Oil, Partially Hydrogenated Soybean and Cottonseed Oil with TBHQ to Preserve Flavor, Dextrose, Soybean Oil, Egg Whites, Emulsifiers (Mono - and Diglycerides, Sorbitan Monostearate, Soy Lecithin, Sodium Stearoyl Lactylate, Propylene Glycol Monostearate, Polysorbate 60, Polysorbate 80, Polyglycerol Esters of Fatty Acids)Whey (Milk)Leavening (Baking Soda, Sodium Aluminum Phosphate)Corn Starch, Salt, Cocoa, Sorbic Acid (to Retain Freshness)Colors (Titanium Dioxide, Turmeric, Annatto Extract)Natural and Artificial Flavors.



HEALTHIFIED ZEBRA CAKES:
Cupcakes:
1/2 cup coconut flour (125 mL)
1/2 cup granulated erythritol (125 mL)
1/4 cup unsweetened cocoa (60 mL)
(optional)
1/4 tsp baking soda (1 mL)
1/4 tsp Celtic® sea salt (1 mL)
6 eggs
1/2 cup coconut oil, OR butter, (125 mL)
melted
1 tbsp vanilla extract (15 mL)
1 tsp Stevia glycerite (5 mL)
Filling:
1 cup whipping cream (250 mL)
1 tsp Stevia glycerite, OR to taste (5 mL)
Frosting:
8 oz cream cheese, softened (250 mL)
1/4 cup unsweetened vanilla almond milk (60 mL)
1 tsp Stevia glycerite (5 mL)
*Chocolate Stripes:
3 tbsp granulated erythritol (45 mL)
2 oz unsweetened chocolate, chopped (60 g)
3 tbsp unsweetened vanilla almond milk (45 mL)
1 tsp vanilla extract (5 mL)
1/4 tsp Stevia glycerite (1 mL)

Preheat oven to 350°F (180°C). In medium-sized bowl, sift together coconut flour, erythritol, cocoa, if using, baking soda and salt. In small bowl, beat eggs and stir in coconut oil, OR butter, vanilla extract and Stevia glycerite.

Slowly add the wet ingredients into the dry ingredients and stir until very smooth (If you let the batter sit, it will thicken up a lot! Stir again just before pouring). Grease a muffin pan and fill about 1/3 of the way with batter (don't overfill; we want a shorter cupcake). Bake 13 to 18 minutes, or until a toothpick comes out clean. Remove from oven. Once cool, cut each cupcake in half.

Filling: While the cupcakes are baking, whip the whipping cream and add a few drops of Stevia glycerite to sweeten. Once the cakes are cooled and cut, fill the middle with 2 tbsp (30 mL) of sweet whipping cream. Put two halves together (like a sandwich) and freeze for at least 2 hours.

Frosting: In medium bowl, mix cream cheese, vanilla almond milk and Stevia glycerite and sweeten to taste (warm frosting will work better for dipping – microwave briefly). Dip the frozen cakes in the warm frosting to completely cover the cakes. Place back in freezer until set.

Chocolate Stripes: Place granulated erythritol in a food processor or coffee grinder and blend until finely powdered. In double boiler or microwave safe bowl, place chopped chocolate and almond milk. Heat and stir until smooth. Mix in powdered erythritol, vanilla extract and Stevia glycerite until smooth. Use to make stripes on the cakes (use a teaspoon to gently drizzle over each cake).

Helpful Hint: *For an easy option: Melt a ChocoPerfection bar with 3 tbsp (45 mL) vanilla almond milk.

~~Bits & Bites~~

Nutritional Comparison (per 2 cakes):
Little Debbie Zebra Cakes = 330 calories, 47 g carbs, trace fiber



This recipe as well as many other awesome kid ideas are found in the cookbook: LOW CARBING AMOUNG FRIENDS. 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.

NUTRITIONAL COMPARISON (per 2 cakes)
Little Debbie = 330 calories, 47 carbs, trace fiber
"Healthified" Cake = 277 calories, 7 carbs, 4g fiber

Corned Beef "Noodle" Casserole

St. Patrick's Day is coming! This recipe is a perfect dish to prepare for that night. Cabbage contains vitamin C and folic acid. Cabbage protects against stress, infection and heart disease, as well as many types of cancers, according to the American Association for Cancer Research. To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking. Cabbage is also a good source of blood-sugar-stabilizing fiber, and the raw juice of cabbage is a known cure for stomach ulcers.

This dish can easily be made in a crockpot for an easy dinner when you get home or you can bake it in the oven. It tastes WAY better than it looks:)

1 large head of cabbage
12 ounces cooked corned beef
4 ounces cream cheese
1/2 cup beef broth
4 ounces freshly shredded swiss cheese
1/2 cup chopped onion

Prepare a crockpot by lightly greasing the outside OR preheat oven to 350 degrees F (175 degrees C). Slice the head of cabbage into long noodle-like strips. Boil the cabbage "noodles" for 5 minutes, drain well. Combine "noodles", corned beef, cheese, cream cheese, broth and onion. Pour into the crockpot or a 2 quart casserole dish. Let cook on low in the crockpot for 6 hours or bake at 350 degrees F (175 degrees C) for 45 minutes. Makes 5 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Casserole = 561 calories, 58.3g carbs, 2.7g fiber
"Healthified" Casserole = 401 calories, 4.3 carbs, 2.2g fiber

Cream of Asparagus Soup

It is spring time, which also brings to mind asparagus. Here is a great alternative to the goo that plops out of an aluminum can that Campbell's refers to as Cream of Asparagus Soup. Have you checked out the ingredients on the can? Yuck!

Ingredients: Water, Asparagus, Vegetable Oil (Corn, Cottonseed, Canola And/Or Soybean), Modified Good Starch, Wheat Flour, Contains Less Than 2% Of: Cream (Milk), Salt, Dried Whey (Milk), Soy Protein Concentrate, Sugar, Monosodium Glutamate, Spice

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!


Try this recipe instead, it tastes so good, no MSG is needed:)!

1 1/2 pounds fresh asparagus
1 cup chopped onion
6 TBS butter
1 pinch Celtic sea salt
6 cups chicken broth (or veggie broth)
4 TBS cream cheese
1 tsp dried dill weed
1 tsp Celtic sea salt
1/2 tsp ground white pepper
2 TBS organic tamari (soy sauce)

Break off and discard tough asparagus bottoms. Break off tips; set aside. Coarsely chop stalks. Cook in skillet over medium heat with onion in butter, salting lightly, for 8 to 10 minutes. When onions are clear add the stock. Cook 8 to 10 minutes. Cool slightly.

In blender, puree 1/2 the soup with cream cheese until very smooth.

Return puree to the rest of the soup pan. Add dill, 1 teaspoon salt, pepper, and tamari. Add in the asparagus tips. Heat gently but don't boil. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Soup = 255 calories, 22.3g carbs, 3.3g fiber, 9.9g protein
"Healthified" Soup = 200 calories, 6.5 carbs, 2.7 fiber, 10.9g protein

MSG STUDIES: Guimaraes RB, Telles MM, Coelho VB, Mori C, Nascimento CM, Ribeiro. Brain Res Bull. 2002 Aug. 'Obesity induced by neonatal monosodium glutamate treatment in spontaneously hypertensive rats: An animal model of multiple risk factors.' Iwase M, Yamamoto M, Iino K, Ichikawa K, Shinohara N, Yoshinari Fujishima. Hypertens Res. 1998 Mar. 'Hypothalamic lesion induced by injection of monosodium glutamate in suckling period and subsequent development of obesity.' Tanaka K, Shimada M, Nakao K Kusunoki. Exp Neurol. 1978 Oct. No, the date of that last study was not a typo; it was published in 1978.

Yakisoba Chicken

1/2 tsp sesame oil
1 TBS coconut oil
2 TBS chile paste
2 cloves garlic, chopped
4 skinless, boneless chicken breast halves - cut into 1 inch cubes
1/2 cup wheat free Tamari sauce (fermented soy sauce)
1 onion, sliced lengthwise into eighths
1 medium head cabbage, sliced into "noodles"
OPTIONAL: peanuts for garnish

In a large skillet combine sesame oil, and coconut oil and chili paste. Stir fry 30 seconds. Add garlic and stir fry another minute. Add chicken and stir fry until chicken is no longer pink. Add in the Tamari sauce. Remove mixture from pan, set aside and keep warm.

In the emptied pan combine the onion and cabbage noodles. Stir fry until cabbage begins to wilt. Stir in the remaining Tamari sauce, add the chicken mixture to pan and mix to blend. Serve and enjoy! Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Yakisoba = 295 calories, 4.8g fat, 40.7 carbs, 3g fiber, 26.3g protein
"Healthified" Yakisoba = 199 calories, 4.8g fat, 3.2 carbs, 2g fiber, 26.3g protein

Caramel "Popcorn"

Many of my clients often grab popcorn as a bed-night snack. 5 cups of air popped popcorn is very low in calories, but it is ALL SUGAR! 38 grams of carbohydrates = 9.5 teaspoons of sugar in our blood, which is way too much (and this is just plain AIR POPPED popcorn...no caramel sauce on it). Complex carbohydrates are just glucose molecules hooked together in a long chain...our body breaks it apart into blood sugar. In air popped popcorn, there is no fat to slow the insulin spike from happening (which is why I always use full fat real foods AND never a carbohydrate by itself). Our Brain Neurotransmitters also get out of balance when we have chronic high insulin levels...cravings, moodiness, depression, anxiety or fatigue...

This is how weight gain happens...
First, insulin tells your body to eat, particularly sugar or carbohydrates. If you follow cravings, insulin rewards you with extreme gratification (dopamine). Second, insulin escorts the energy from these foods, which is now blood sugar, to wherever it is needed in the body. It tells the liver to turn any extra carbohydrate into triglycerides, to be stored in the fat cells. And third, it orders the body to keep the food energy locked inside the fat cells, not burning it for energy, but storing it…increasing triglyceride levels!



"Popcorn":
7 eggs, separated
1 cup vanilla egg white or whey protein
OPTIONAL: 2 tsp guar gum/xanthan gum (chewy taste)
2 tsp vanilla extract (or other extract: almond, coconut, maple)

Preheat oven to 375 degrees F. 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 (see photo). Blend in the whey protein and extract. Grease a bread pan. Pour batter into pan and bake for 35 minutes. Remove from oven and let cool completely before cutting (I usually wait until the next day). Once cool, cut into small popcorn sized squares. Set aside.

Caramel Layer:
1 cup xylitol (or Just Like Sugar)
6 TBS butter
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.

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)

Place the "popcorn" bread onto a baking sheet. Warm caramel until soft and pour over the "popcorn." Bake in a preheated oven at 350 degrees for 40 minutes, turning every 15 minutes, or until the caramel has hardened onto the "popcorn." Let cool and enjoy! Makes 10 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Caramel Corn = 317 calories, 39.5 carbs, 4g fiber
"Healthified" Caramel Corn = 198 calories, 5.9 carbs, trace fiber

Pumpkin Cream Puff and TRANS FAT FACTS

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

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

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

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

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


"Puffs":
3 eggs, separated
1 tsp cream of tartar (optional)
1/2 cup vanilla egg white or whey protein
1/2 cup pumpkin
1 tsp pumpkin spice
Stevia glycerite (to taste)

Preheat oven to 375 degrees. Separate the eggs and reserve the yolks for another recipe. In a large bowl, whip egg whites and cream of tartar until VERY stiff. Then add the whey. Using a spatula, gradually fold the pumpkin and spices into the egg white mixture, being careful not to break down the whites. If you want a sweeter puff, add in 1 tsp stevia. Place round balls of dough onto a GREASED baking sheet (or a mini muffin tin works great). Bake at 375 degrees for 10 minutes. Keep oven shut, and leave the puffs in there for another 5 minutes or until cool. Makes 24 puffs.

FILLING:
1/2 cup butter or coconut oil
8 oz cream cheese or coconut cream
3 TBS Vanilla Almond Milk
¼ cup Just Like Sugar (or stevia glycerite to taste)

If using butter, brown the butter in a sauce pan (stir constantly on high heat until light golden brown – it makes such a difference!!!). Once brown add the cream cheese, almond milk, and sweetener to taste. Mix until creamy. Put into a large Ziplock bag or pastry filler and allow to cool for at least 2 hours, it will thicken. Cut a small hole in the corner of the bag and use to pipe into puffs.

NUTRITIONAL COMPARISON (per 2 puffs)
Traditional Pumpkin Puff = 235 calories, 12.8 carbs, 0.7g fiber
"Healthified" Pumpkin Puff = 160 calories, 1.4 carbs, trace fiber

Fried Rice "Noodles"

For this recipe I used a daikon instead of noodles. Another option would be to use Miracle Noodles. A one cup serving of daikon contains about 20 calories, 4g carbs and 2g of fiber for an effective carb count of 2g. Daikons are an excellent source of vitamin C and has lots of magnesium, folate, and provides 10% of your RDA for fiber.



3 cups daikon (into noodle shapes)
1 cup pork , thinly sliced
1/2 tsp stevia glycerite
2 TBS minced garlic
1 tsp chili powder
1 egg
2 TBS wheat free tamari (soy) sauce
2 TBS oyster sauce
1 TBS fish sauce (optional)
Celtic sea salt and pepper to taste
1 cup Bean sprouts (if desired)

Peel and cut daikon with the veggie cutter (click HERE to find it on Amazon) or by hand to resemble noodles. In a wok heat a little coconut oil. Add pork, stir fry until golden brown. Add garlic, chilli, for 3-5 minutes. Then add stevis. Slowly add the egg, and scramble until egg is fried. Add tamari sauce keep stirring for 3 minutes or until fragrant. Stir the Daikon "noodles" and the rest of the ingredients. Stir until all "noodles" are coated by the sauce. If desired, add bean sprout, mix well, and enjoy!

NUTRITIONAL COMPARISON (per cup)
Traditional Rice Noodles = 192 calories, 43.8 carbs, 1.2g fiber
"Healthified" Daikon Noodles = 30 calories, 2 carbs, 1 fiber

Eggplant "Breadsticks"

"HEALTHIFIED" "Bread"sticks
1 eggplant, peeled and cut into "breadstick" shapes
2 eggs beaten
1/2 cup Parmesan cheese, grated
1/2 cup almond flour
Italian spices
Marinara sauce (Mario Batali brand no soybean oil and no sugar added)

In a bowl, whisk eggs. Set aside. In another bowl mix almond flour, cheese and spices. Place eggplant sticks into egg mix, then roll in almond flour mixture.

Option 1: Preheat oven to 400 degrees F. Bake on a greased cookie sheet for 15-20 minutes or until golden brown.

Option 2: Fry in a pan with coconut oil until golden brown. THESE WERE AWESOME!!!

Makes 12 servings.

NUTRITIONAL COMPARISON (per "breadstick"):
Traditional Breadstick = 150 calories, 6g fat, 4g protein, 20 carbs, 0 fiber
"Healthified" Breadstick = 66 calories, 4.2g fat, 4g protein, 3.4 carbs, 1.8g fiber

Delicious Ham and "Potato" Soup

The traditional recipe for ham and potato soup uses potato, and a butter/flour mixture for a thickener. I switched out the potato and used cauliflower to save over 90 calories and 25 carbohydrates per cup of vegetable. I also ditched the butter/flour thickener and used cream cheese which added a ton of flavor without any extra calories.



3 1/2 cups chopped cauliflower
1/3 cup diced celery
1/3 cup finely chopped onion
3/4 cup diced cooked ham
3 1/4 cups chicken broth
1/2 tsp Celtic sea salt, or to taste
1 tsp fresh ground black pepper
5 TBS cream cheese

Combine the cauliflower, celery, onion, ham and broth in a stockpot. Bring to a boil, then cook over medium heat until cauliflower is tender, about 10 to 15 minutes. Remove from heat, puree 1/2 of the cauliflower chunks with the cream cheese until very smooth. Add puree back to the soup. Add salt and pepper to taste. Serve immediately. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Soup = 195 calories, 19.5 carbs, 1.9g fiber, 10.5g fat, 6.1g protein
"Healthified" Soup = 71 calories, 3.8g carbs, 1.4 g fiber (2.4 effective carbs), 3.9g fat, 5.5 g protein