Protein Graham Crackers II

Keebler Graham Cracker Ingredients: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Sugar, Whole Wheat (Graham) Flour, Cottonseed and Partially Hydrogenated Soybean Oil with TBHQ, Molasses, Corn Syrup, contains Two Percent or less of Leavening (Baking Soda, Sodium Acid Pyrophosphate, Monocalcium Phosphate)Calcium Carbonate, Salt, Soy Lecithin, Artificial Flavor.

So why are these treats so bad?
1. TRANS-FAT: Unlike the liquid omega-3 fatty acids lacking in most children's diets, these solid man-made fats make the brain membrane less fluid and alter the signaling ability of neurotransmitters, such as dopamine. When you start eating foods with trans-fat at early ages the less likely the brain will function proper as adults which results in depression and/or anxiety.  Trans fats also interfere with the ability of the cells of the body to metabolize the fats that are essential for proper neurotransmitter function. Are you or your kids depressed?

2. WHITE FLOUR: Do your kids live off of cereal, sandwiches, crackers and pasta? A diet high in refined carbs causes deficiencies in selenium (linked to irritability and depression), chromium (essential for blood-sugar control), zinc (causes salty and sweet cravings), iron and B vitamins (lack of energy). A 14-year study examined and proved that these deficiencies caused antisocial behaviour as teenagers.

3. SUGAR: Sugar immediately boosts blood-sugar levels (and fat storing hormone: insulin) and creates a surge of energy and serotonin. BUT this surge is short lived; it puts kids on an artificial high in terms of brain function, but that stimulates the release of too much insulin which causes blood-sugar levels to plummet. In a short time, their brains are in a fog. They can't concentrate, they're irritable and find it hard to hold on to stable emotional reactions.

4. CORN SYRUP and SOYBEANS (GMO foods): Food that contains genetically engineered organisms transfer genetic material into the DNA of bacteria in the intestinal tract leading to a snowball of health problems. One of which, a decrease in serotonin (natural antidepressant). Our gut produces serotonin.
 
I already have a recipe for Graham crackers using almond flour (click HERE to find), but for those of you allergic to almonds or prefer to bake with coconut flour, here you go! This recipe was inspired by Joyful Abode.




3/4 cup coconut flour
1/2 cup vanilla whey or egg white protein
1/2 tsp Celtic sea salt
1 tsp aluminum free baking powder
1 tsp cinnamon
1/2 tsp Celtic sea salt
6 TBS coconut oil OR butter softened
1/2 cup erythritol (or Organic Zero)
1 tsp stevia glycerite
1 TBS vanilla
2 eggs

Preheat oven to 350 degrees F. In a medium bowl, mix together the first six ingredients. In a separate bowl cream together the butter, sweetener, vanilla and eggs. Slowly add in the coconut flour mixture until you have a thick dough.

Grease 2 pieces of parchment paper with coconut oil spray (click HERE to find the one I like). Place dough in between the greased parchment and roll the dough to about 1/8 inch thick (try to make it even throughout or the thinner areas will burn). Remove top parchment and use a pizza cutter to score the dough into Graham cracker shapes. Use a fork to poke holes in down the cracker (see photo). Place the parchment onto a cookie sheet and bake for 15 minutes or until light golden brown. Serve with unsweetened coconut milk or almond milk.

CHOCOLATE VARIATION:
-Replace:
1. Chocolate whey for vanilla whey
2. Chocolate extract for vanilla extract
3. Chocolate stevia in place of stevia glycerite
-Add in 1/4 cup unsweetened cocoa powder

NUTRITIONAL COMPARRISON (per serving)
Traditional Graham Cracker: 130 calories, 22 carbs, 1 g fiber, 2 g protein
"Healthified" Graham Cracker: 101 calories, 0.7 carbs, 0 fiber, 10.3 g protein

Skim milk: 90 calories, 12 carbs, 12 g sugar
Unsweetened Almond Milk: 40 calories, 1 carb, 0 g sugar
Unsweetened Coconut Milk: 50 calories, 1 carb, 0 g sugar

FYI: almond milk has twice as much calcium as dairy!

Reuben Enchiladas and DIGESTIVE HEALTH

Digestive problems? Yeast infections? Chronic Fatigue? Allergies? IBS? Cravings? Eating fermented vegetables daily is a natural cure. If you have a history of using antibiotics, it causes your gut to be more susceptible for parasites and Candida overgrowth.

A healthy large intestine is very acidic and has lots of beneficial bacteria such as Lactobacillus acidophilus. These healthy microorganisms feed on the waste left over from our digestion and create lactic acid. We need lactic acid that they produce to keep our colons healthy and in an acidic state. Without them the colon does not have enough acidity to stop the growth of parasites and yeasts and eventually the environment becomes hostile to acidophilus.

Some of the signs of candida yeast overgrowth are fatigue, poor memory, a "spacey" feeling, intense food cravings, gas, loss of sexual desire, bad breath and indigestion. Candida has also been directly linked to allergies, chronic fatigue syndrome, irritable bowel syndrome, multiple chemical sensitivity disorders and various cancers. Use of antibiotics, birth control pills, alcohol and refined foods all increase the risk of developing candida.

Theses desired microorganisms that create lactic acid in the colon are naturally found in all vegetables and helps turn cabbage into highly-digestible sauerkraut. The fermentation process increases the amount of microorganisms.

Lactic acid also helps digestion at an earlier stage in our stomach. As we get older, our stomach’s natural secretions of hydrochloric acid decrease. Hydrochloric acid breaks down food so it can be more easily absorbed by the small intestine. It is also the most important defense we have against harmful bacteria and parasites often present in food. Lactic acid can help compensate for reduced hydrochloric acid.

Unpasteurized sauerkraut also benefits digestion in the stomach by assisting the pancreas. The pancreas secretes essential digestive enzymes into the stomach. Sauerkraut is high in enzymes that work just like the ones from the pancreas.

So here is a recipe for our digestion!


8 oz corned beef
8 oz cream cheese
3 cups sauerkraut
2 cup Swiss cheese, shredded
1 large head of cabbage

Preheat oven to 400 degrees. In a pot, boil water and place large leaves of cabbage in the water. Boil for 5-7 minutes or until tender.

Spray a baking pan with nonstick coconut oil spray and set aside.

Place the corned beef in a bowl and shred using two forks; one to hold the beef in place and the other to scrape across the meat. Add cheese, sauerkraut, and cream cheese. Mix well and set aside.

Lay cabbage tortillas out flat, and evenly distribute corned beef mixture between the centers. Wrap the cabbage tortillas up tightly, and place them in the baking pan with the seam sides down. Bake in the oven until hot, about 10 minutes. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving):
USING CORN TORTILLA = 482 calories, 27 carbs, 3g fiber
USING CABBAGE TORTILLA = 377 calories, 6.2 carbs, 2.1 g fiber (4.1 effective carbs)

Nutter Butters

Do you love Nutter Butter Cookies? Check out the ingredients: TRANS-FATS and High Fructose Corn Syrup! FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), SUGAR, PEANUT BUTTER (PEANUTS, CORN SYRUP SOLIDS, HYDROGENATED RAPSEED AND/OR COTTONSEED AND/OR SOYBEAN OILS, SALT), SOYBEAN OIL AND/OR PALM OIL, HIGH FRUCTOSE CORN SYRUP, GRAHAM FLOUR (WHOLE GRAN WHEAT FLOUR), PARTIALLY HYDROGENATED COTTONSEED OIL, SALT, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), CORNSTARCH, SOY LECITHIN (EMULSIFIER), VANILLIN - AN ARTIFICIAL FLAVOR.

Imagine this...your brain conducts routine daily maintenance on your dopamine and serotonin receptors (both essential for mood and concentration). These receptors are composed of Omega-3 fatty acid called DHA. If you consume TRANS-FAT (hydrogenated oils) instead of healthy DHA, your brain molecules use this as a construction material instead. They problem is that trans-fats are shaped differently than DHA: they are straight while DHA is curved. Dopamine receptors becomes mis-shaped and don't work very well. Repeat this scenario meal after meal, day after day, year after year, and you could wind up with problems like ADHD, problems concentrating, anxiety and depression. What is more bothersome to me is when we give our children these so called "treats" because they are entitled to have them when they are young, but it is even more detrimental because children's brains are still developing.

The typical American diet is almost devoid of these essential omegas; they are called "essential fatty acids" because your body can't make them...you must consume them. In fact, over 60% of Americans are deficient in Omega-3 fatty acids, and about 20% have so little that test methods can't detect any in their blood. Omega-3 deficiencies are also linked to dyslexia, memory problems, weight gain, cancer, heart disease, acne, eczema, allergies, inflammatory diseases, arthritis, diabetes, and SO many other conditions. Your brain is more than 60% structural fat, so it is no wonder why if we don't serve our children this essential brain food, they will have a hard time succeeding in school. To read more on Serotonin and Dopamine, try this book: Secrets to Controlling Your Weight Cravings and Mood.




1/2 c. vanilla whey/egg white protein
3/4 c. peanut flour (or almond flour)
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 c. peanut butter (or almond)
1/4 c. Just Like Sugar (or erythritol)
1 tsp stevia glycerite
2 TBS water (to hold dough together)

FILLING:
1/2 c. peanut butter
1/2 c. cream cheese
1/4 c. Just Like Sugar
1/2 tsp stevia glycerite



Preheat the oven to 400 degrees F. In a medium bowl, stir together the whey, peanut/almond flour, baking soda and salt. Cut in the peanut butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the water and sweetener to form a stiff dough. On parchment paper, roll the dough out to 1/8 inch in thickness. On a cookie sheet, place 1/4 inch balls 2 inches apart. Flatten balls into circles (I used a measuring cup). Bake for 10-12 minutes in the preheated oven, until edges are lightly browned. Cool in oven to crisp up.  FILLING: Mix together and use to hold cookies together. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Nutter Butter = 160 calories, 8g fat, 2g protein, 20 carbs, 1g fiber

"Healthified" Nutter Butter = 160 calories, 11g fat, 10.5g protein, 5 carbs, 2g fiber

Carolina BBQ SAUCE and AGAVE Facts

Have you looked at the ingredients in your BBQ sauce? The first ingredient is usually corn syrup NOT tomatoes! But maybe you are saying, "I always make my own already." BUT how are you making it? My mom still uses ketchup...and what is ketchup? Nothing but gooey-red corn syrup.

You may be thinking, "Well, I don't buy the ketchup with high fructose corn syrup, I get the organic agave sweetened brands at health food stores." (such as the "organic" ketchup in the photo), but that is no better.

Agave Syrup is marketed as “low glycemic" and that is true, but let's look into why agave syrup is “low glycemic.” It is due to the shockingly high concentration of fructose. It is 90% fructose and 10% glucose. Sugar is about 50/50% fructose to glucose, honey is about 55% fructose, high fructose corn syrup can range from 55-65% fructose.

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 shouldn't 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.)



This recipe is a little different that a tomato BBQ sauce, but it is very tasty!

1 cup prepared yellow mustard
¼ cup Nature's Hollow xylitol honey
¾ cup cider vinegar
1 TBS chili powder
1 tsp ground black pepper
1 tsp ground white pepper
¼ tsp cayenne pepper
½ tsp Organic Tamari sauce (soy sauce)
2 TBS butter or coconut oil
1 tsp liquid smoke flavoring

In a saucepan over medium heat, stir together the mustard, sweetener, cider vinegar, chili powder, black pepper, white pepper, and cayenne pepper. Simmer for 30 minutes. Stir in the Tamari sauce, butter, and liquid smoke; simmer for 10 more minutes. Cool completely, and refrigerate overnight to blend flavors before using.

NUTRITIONAL COMPARISON (per serving)
Traditional BBQ sauce = 71 calories, 11.8 carbs, trace fiber
"Healthified" BBQ sauce = 37 calories, 1.9 carbs, 1 g fiber

Click HERE to find a tasty BBQ sauce that is low in sugar and you don't have to make:)

Oreo's and Milk

Whey protein can help 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! To read more, check out my book: Secrets to a Healthy Metabolism.





Who doesn't love separating the Oreo's and dipping them in milk? It is something that warms your heart to feel like a child again as you sit at the kitchen table and enjoy cookies and milk. So try this version instead of the scary trans-fats and high fructose corn syrup in real Oreo's. What is in that filling anyway? Yikes.

"Healthified" Oreo Recipe:
1/2 cup vanilla whey or egg white protein
3/4 cup peanut flour (or almond flour)
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
1/4 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
4 TBS cocoa powder
2-4 TBS water(just enough to hold dough together)

Preheat the oven to 350 degrees F (200 degrees C). In a medium bowl, stir together the whey, peanut/almond flour, cocoa, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the almond milk and sweetener to form a stiff dough. On a cookie sheet, place 1/4 inch balls 2 inches apart. Flatten balls into circles (I used a measuring cup). Bake for 10-12 minutes in the preheated oven, until edges are lightly browned. Cool in oven to crisp up.

FILLING:
8 oz cream cheese or coconut cream (if dairy allergy)
2 TBS unsweetened vanilla almond milk
4 TBS Just Like Sugar (or a few drops of stevia)

Mix together and use to hold two chocolate cookies together.

Serve with unsweetened vanilla almond milk! Dip and enjoy:) Makes 24 sandwich cookies. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Oreo = 140 calories, 7g fat, 1g protein, 21 carbs, 0 fiber
"Healthified" Oreo = 135 calories, 11g fat, 8g protein, 3 carbs, 1.1g fiber

Spice Cake for Micah's 2nd Birthday

Today is Micah's 2nd birthday. I made these in honor of him, he loves spicy food!

Dear Micah, Happy Birthday Sweetheart...I wish I could be with you today. I miss you SO much.


CAKE:
3/4 cup coconut oil or butter, softened
1 cup coconut flour
2 tsp aluminum free baking powder
1 tsp Celtic sea salt
1 TBS ground cinnamon
1 1/4 tsp nutmeg
1 tsp ground ginger
1/2 tsp ground allspice
1/4 tsp ground cloves
1 1/2 cups erythritol (or Truvia)
1.5 tsp stevia glycerite
8 eggs
1 1/2 tsp vanilla extract
1 1/2 cups sour cream
FROSTING:
3 (8-ounce) packages cream cheese, softened (or coconut cream if dairy allergy)
3/4 cup butter or coconut oil, softened
2-3 TBS vanilla almond milk
1/4 cup erythritol (or Truvia)
1 tsp stevia glycerite



Put oven rack in middle position and preheat oven to 350°F. Grease cake pans or line cupcake pan with liners. In a large bowl, mix coconut flour, baking powder, salt, and spices. In another bowl (or food processor...see photo), beat together butter and sweetener with an electric mixer at medium-high speed until pale and fluffy, 3 to 5 minutes. Beat in eggs 1 at a time, beating well after each addition, then beat in sour cream and vanilla. Reduce speed to low, then add coconut flour mixture and blend until batter is just smooth. Spoon batter evenly into pans (or cupcake liners) to about 2/3 full. Bake until pale golden and a wooden pick inserted in center of cakes comes out clean, 30 to 35 minutes. Cool 10 minutes in pans on racks. Run a thin knife around edge of pans, then invert racks over pans and reinvert cakes onto racks to cool completely.

Make frosting: Beat together cream cheese, butter, and almond milk in a bowl with clean beaters at medium-high speed until fluffy, 1 to 2 minutes. Mix in sweetener and beat at medium-high speed until frosting is smooth.

Assemble and frost cake: Halve each cake layer horizontally with a long serrated knife using a gentle sawing motion. Put 1 layer, cut side up, on a cake stand or large plate and spread with about 3/4 cup frosting. Stack remaining cake layers, spreading about 3/4 cup frosting on each layer and ending with top cake layer cut side down. Spread top and side of cake with remaining frosting. Serves 24.

NUTRITIONAL COMPARISON (per serving)
Traditional Spice Cake = 325 calories, 20.6 carbs, trace fiber, 4.7 g protein
"Healthified" Spice Cake = 248 calories, 1.7 carbs, trace fiber, 4.1 g protein

Tres Leches Cake and MENOPAUSE Facts

MENOPAUSE AND WEIGHT GAIN
Did you know… it takes your body 300 calories a day to ovulate? When our bodies stop ovulating, we stop burning an extra 300 calories per day. That equals to be 10 pounds per year!

So, what do we need to do to change that? The science of menopausal metabolism points to two major hormones, estrogen and progesterone. Many menopausal women have excess estrogen and a deficiency of progesterone. Estrogen is the hormone that gives women ample curves, attractive breasts and youthful skin. However, too much estrogen causes too many curves—or you might say, bulges. Farmers have known this for years. They use a little synthetic estrogen to fatten their cattle. But women say to themselves: “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.

FOODS TO AVOID AND FOODS TO EAT
The banana, cereal and glass of juice that once worked for breakfast is now too high in sugar and it creates an insulin response. Insulin produces more estrogen, which creates more fat cells, which make more estrogen that creates more fat cells. So, your waist size increases, and your clothes are too tight! At this time in life, you need to reduce the processed carbohydrates, which will reduce the amount of glucose in your blood. With balanced blood sugar levels, less insulin is needed and less body fat is created. For better metabolism at menopause, eat less cereal, pasta, bread and sodas. Instead, start eating more vegetables, healthy fats, and real protein.

Unless the meat you eat is labeled “no hormones added,” you are probably eating meat with added hormones. Many commercial farmers of beef and sheep use hormones to promote rapid weight gain in their animals. The European Union has concluded that meat from animals fed hormones is bad for human health, but the US government has declared this practice safe. The best choice is organic, grass-fed meat which contains CLA (conjugated linoleic acid). Grass-fed animals have twice as much CLA as animals fed grains, and numerous studies have shown that CLA promotes healthy metabolism.

Peri-menopause and menopause are times when women need to pay attention to nutrition and food choices in order to maintain normal weight and a sense of well-being. Weight gain or mood swings might be the result of an insulin response or poor food choices, but there are other possible causes. Lack of sleep, too much stress, insufficient progesterone, adrenal exhaustion, and inflammation all may contribute to your menopausal issues. Interestingly, all these factors have a nutrition connection.

So, if you need to indulge, try this treat that will keep your blood sugar under control.

CAKE:
1 cup erythritol (or xylitol)
1 tsp stevia glycerite (omit if using xylitol)
5 egg yolks
5 egg whites
1/3 cup vanilla almond milk
1 tsp vanilla extract
1 cup blanched almond flour
1 1/2 tsp aluminum free baking powder
LECHES:
1 (14 ounce) can coconut milk
1/2 cup vanilla almond milk
1 pint heavy whipping cream
1 tsp stevia glycerite (or to desired sweetness)

Preheat oven to 350 degrees F (175 degrees C). Grease bottom of a 9 inch springform pan with coconut oil spray. Beat the egg yolks with 3/4 cup erythritol until light in color and doubled in volume. Stir in almond milk, vanilla, almond flour, stevia and baking powder.

In a small bowl, beat egg whites until soft peaks form. Gradually add remaining 1/4 cup erythritol. Beat until firm but not dry. Fold egg whites into yolk mixture. Pour into prepared pan. Bake at 350 degrees F (175 degrees C) for 45 to 50 minutes or until cake tester inserted into the middle comes out clean. Allow to cool 10 minutes. Loosen edge of cake with knife before removing side of pan. Cool cake completely; place on a deep serving plate. Use a two prong meat fork or cake tester to pierce surface of cake.

Mix together coconut milk, 1 tsp stevia, almond milk and 1/4 cup of the whipping cream. Discard 1 cup of the measured milk mixture or cover and refrigerate. Pour remaining milk mixture over cake slowly until absorbed. Whip the remaining whipping cream until it thickens and reaches spreading consistency. Frost cake with whipped cream. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Tres Leches = 579 calories, 70.3 carbs, 0.4 g fiber
"Healthified" Tres Leches = 459 calories, 8.4 carbs, 2.8g fiber

Cocoa Pebbles and Kids Breakfast Nutrition

Do you send your kids off to school with a bowl of cereal, skim milk and a banana? This type of a breakfast is setting them up for array of issues, not just weight problems. Even so called "healthy" cereals such as SMART START will create a lot of problems (I use to eat this thinking it was a great "diet" food...which was also why I was so overweight). Let's look at the math... If you consume 1 cup of Smart Start cereal with 1 cup of skim milk and banana sliced on top, that is: 472 calories, 105 carbs, 4g fiber. This becomes 25.25 tsp of sugar in you blood. Do you know what a "normal" blood sugar is? It is 1 tsp of sugar! No wonder our kids are diagnosed with ADHD and attention issues. It is hard to focus when our blood sugar is so high. AND what goes up, crashes down. So low blood sugar also happens, which causes brain fog and shakiness...I remember these days, no one wanted to be around me just before lunch because my blood sugar was too low and I was cranky!

One of my favorite cereals as a teenager was Cocoa Pebbles. Checking the ingredients, yeah, it is "gluten free," BUT it contains trans-fats (click HERE to learn more on trans-fat and weight gain). It also contains food dye which is known to cause attention disorders and cancer. Cereal in general, no matter if it is labeled as a "whole grain" or not, is just a big sugar bomb.

Ingredients in POST Cocoa Pebbles: Rice, Sugar, Polydextrose, Hydrogenated Vegetable Oil (Coconut and Palm Kernel Oils)Cocoa (Processed with Alkali)Salt, Caramel Color, Artificial and Natural Flavor, BHA, Vitamins and Minerals: Niacinamide, Reduced Iron, Zinc Oxide (Source of Zinc)Vitamin B6, Vitamin A Palmitate, Riboflavin (Vitamin B2)Thiamin Mononitrate (Vitamins B1)Folic Acid, Vitamin B12, Vitamin D.


1/2 cup vanilla whey or egg white protein
3/4 cup peanut flour
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup unsweetened cocoa powder
1/4 cup coconut oil OR NATURAL almond/peanut butter*
4 TBS Just Like Sugar (or erythritol)
1 tsp stevia glycerite
2 TBS water (just enough to hold dough together)

Preheat the oven to 400 degrees F (200 degrees C). In a medium bowl, stir together the whey, nut flour, cocoa powder, baking soda and salt. Cut in the peanut butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the water and sweetener to form a stiff dough. On parchment paper (lightly greased), roll the dough out to 1/8 inch in thickness. Cut into small diamond shapes with a pizza cutter. Place parchment onto cookie sheets. Bake for 7-10 minutes in the preheated oven, until edges are lightly browned (I broke up pieces and baked another 3 minutes to crisp up the pieces). Remove from oven to cool. Makes 4 servings.

***You could also use coconut oil in place of the peanut butter. This would allow you to store longer since coconut oil is shelf stable and doesn't need to be refrigerated.

Serve with Unsweetened Vanilla Almond Milk! YUM

NUTRITIONAL COMPARISON (1 cup with 1 cup milk)
POST Cocoa Pebbles with 1 cup skim milk = 240 calories, 42 carbs, 3g fiber
"Healthified" Pebbles with 1 cup almond milk = 220 calories, 8.8 carbs, 4.6g fiber
1 serving of "Healthified" Cereal = 197 calories, 7.8 carbs, 3.6 g fiber

Cheez Its and LOW FAT DIET FACTS

Cheez-It Cheese Baked Snack Crackers Ingredients = Enriched Flour [Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate (Vitamin B1)Riboflavin (Vitamin B2)Folic Acid]Vegetable Shortening (Partially Hydrogenated Soybean and/or Cottonseed Oil)Skim Milk Cheese (Skim Milk, Cheese Cultures, Salt, Enzymes, Annatto Extract Color)Salt, Paprika, Yeast, Paprika Oleoresin Color.

It is more about WHAT you are putting in your body (click HERE to discover how Partially Hydrogenated Oils cause weight GAIN)! Dipping this low in calories is so detrimental to our metabolism. You will lose weight, but when you go back to eating your metabolism will be slower than when you started. Our muscles need amino acids. When we cut calories (and it is usually protein and fat that is first to go), our muscles become cannibals! Our bodies need amino acids continually throughout the day. If you stop eating protein, your body starts to eat your muscles! One pound of muscle burns about 50 calories/day and one pound of fat burns only 2...even when you are sleeping!

LOW FAT DIETS, Why you lose weight:
1 lb. of muscle provides only 600 calories,
while, 1 lb. of fat provides 3,500 calories.
If you go on a daily calorie deficit of 500 calories;
that comes to 3,500 calories per week (500 x 7 = 3,500).
If all of those calories came from fat, you'd lose just 1 pound.
IF the calories came from muscle, you'd lose 6 pounds.
So, 100% fat loss is the equivalent of 1 pound of weight lost,
while 100% muscle loss is the equivalent of 6 pounds.
The Low Fat diets will help you lose weight on the scale
BUT, losing muscle = slower metabolism!!!
1 lb of muscle burns 50 calories/day vs 2 calories/day for fat
SO after a fast or low calorie diet, you no longer will be able to eat like you once could; you have to eat less and less to maintain your weight! NO THANK YOU...

There are lots of different types of amino acids. Consuming the right ones at certain times of the day can REALLY enhance fat loss! Some amino acids shuttle fat to the mitochondria where you burn fat, so taking that before a workout doubles your loss. Some amino acids aid in muscle recovery, while others increase the Human Growth Hormone while you sleep (fat burning hormone). If you decide to do a fast or a low calorie diet such as HCG, I can help make sure you keep your muscles filled with the proper amino acids at the right time so you don't lose any valuable muscle...only fat! For more info on what and when to take please contact me for a consult. I also write a lot about amino acids in my book Secrets to a Healthy Metabolism.

"Healthified" Cheez Its!
1 1/4 cup almond flour
1/2 tsp Celtic sea salt
1/2 cup freshly grated sharp cheese (I used aged Gouda!)
1 egg white

Preheat oven to 325 degrees F. Grate 1/2 cup cheese.

In a food processor (or medium bowl) whip the egg white until the egg has loosened and become frothy. Add in the almond flour, salt, and cheese until a stiff dough forms. Cut two pieces of parchment paper the size of baking sheet. Put dough on top of one piece of parchment. Place the second piece of parchment on top of the dough and roll out with rolling pin until dough covers the parchment sheet (see photo). Roll the dough so it is the same thickness or it will bake unevenly.

Remove top parchment. Using a pizza cutter, score the dough into squares or other shapes. Place the parchment with the cut dough onto baking sheet and bake 15-20 minutes, or until lightly browned. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Keebler Cheez It = 160 calories, 8 g fat, 18 carbs, 1 fiber (17 effective carbs), 4 g protein
"Healthified" Cheez It = 120 calories, 9.5 g fat, 2.4 carbs, 1.1 g fiber (1.3 effective carbs), 6.1 g protein

Click HERE to find the food processor I love for less than $30!

Chocolate PB Swirl Ice Cream

Are you grabbing Weight Watcher's Ice Cream off the shelf while trying to lose weight? THINK AGAIN!

Ingredients = Milk Fat and Nonfat Milk, Sugar, Fudge Revel (Maltitol Syrup, Water, Maltitol, Cocoa Processed with Alkali, Butter, Nonfat Dry Milk, contains 2% or Less of: Pectin, Salt, Potassium Sorbate as Preservative, Sucralose)Peanut Butter Base (Peanuts, Peanut Oil, Salt, Mono and Diglycerides)Peanut Brittle (Peanuts, Sugar, Corn Syrup, Molasses, Butter, Sodium Bicarbonate, Salt, Vanilla)Polydextrose, Maltodextrin, Cellulose Gel, Mono & Diglycerides, Cellulose Gum, Carrageenan, Polysorbate 80, Vitamin A Palmitate.

You may think the key to weight loss is "Calories In, Calories Out"...It is WAY more complicated than that. If you want to lose weight one main ingredient to steer clear of is trans-fats. As you look through the ingredients, you may think, "Maria, there are no hydrogenated oils in the list." BUT manufacturers have become aware that people know "hydrogenated oils" are a bad word so the FDA allows them to call it something different now! Manufacturers are now using mono- and di-glycerides--which are also hydrogenated oil products.

Once you become a savvy consumer, you will be amazed at the number of places that this detrimental little plastic molecule shows up.

WHY TRANS-FATS ARE SO BAD? Well, for MANY reasons, but one thing is that it slows metabolism. The oils are most likely a partially hydrogenated soybean oil. Soy blocks the absorption of zinc and iodine from the thyroid, which depresses the thyroid. A snowball effect happens: this will lower your energy levels, you don't feel like exercising, and your body can't process the food as efficiently and eventually makes you fatter! To read more on which foods enhance our thyroid go to the HORMONE chapter in my book: Secrets to a Healthy Metabolism.


Making low sugar ice cream is tricky. If you use an erythritol-based sweetener (like Organic Zero, Truvia or ZSweet), it hardens to a ROCK! BUT if you use Chicory Root (AKA "Swerve": click HERE to find), it stays nice and creamy! Another trick is to always add a pinch of salt to the mixture.



VANILLA ICE CREAM:
5 egg yolks
3/4 cup Swerve (or Just Like Sugar)
1/4 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 tsp Celtic sea salt

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer (TIP: Since the Just Like Sugar is all a fiber, it will "gum" up if you don't constantly stir while adding it to the yolks). Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk and salt. Let cool completely (I cooled overnight...it was hard to wait!). Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions. Freeze until set for vanilla ice cream or stir in your favorite swirl flavor to mix it up. Makes 5 servings.

PEANUT BUTTER SWIRL:
1/2 cup natural peanut butter
1/4 cup butter or coconut oil
1/4 cup erythritol (or Swerve)
1/2 tsp stevia glycerite
1/4 cup vanilla almond milk
CHOCOLATE SWIRL:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/4 cup Confectioners Swerve (or erythritol ground in a coffee grinder)
1 tsp stevia glycerite

CHOCOLATE SWIRL: 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. Swirl into finished ice cream.

NUTRITIONAL COMPARISON (per 1/2 cup serving)
Ben & Jerry's Vanilla Ice Cream = 230 calories, 23 carbs, 0 fiber, 4 g protein
"Healthified" Vanilla Ice Cream = 137 calories, 1.3 carbs, 0 fiber, 3.4 g protein

Ben & Jerry's PB Ice Cream = 360 calories, 27 carbs, 1 fiber, 6 g protein (26 effective carbs)
"Healthified" PB Ice Cream = 338 calories, 5.4 carbs, 1.6 g fiber, 7 g protein (3.8 effective carbs)

"Juice" and HYDRATION Facts

Drink till you float. Water that is, NOT Juice!

Fructose = fatty liver deposits, the same way alcohol does. Fruit juices contain massive amounts of fructose. Most juices also and contain nasty stuff like molds and pesticides. Experts even say any fruit juice is as damaging as commercial soda beverages because of the way it affects the body.

FYI: Welch’s 100% "No Sugar Added" Grape Juice has MORE sugar (fructose) than a 12 ounce can of soda! Not to mention that grapes are one of the most pesticide-filled fruits.

Fructose is very damaging to growing children and it interferes with the formation of collagen.

Sally Fallon NOURISHING TRADITIONS: “There is as much sugar in a small glass of orange juice as there is in a candy bar – and most of it fructose, which is more harmful than the sucrose of sugar. Consumption of apple juice has been linked to failure to thrive in infants. Excessive consumption of fruit juice upsets the acid-alkaline balance of the body. Even consumption of veggie juice can cause this imbalance. Even over consumption of fruit can cause severe mineral deficiencies.”
Fruit should be consumed in moderation. The earlier you introduce fruit to children, the earlier a sweet tooth develops.


WHY WATER:
1. When you burn fat for fuel in the absence of excess carbs, you produce ketones. Far from being harmful, ketones are the natural by-product of fat breakdown. Your body can and WILL use them for energy. This is a healthy energy source that is longer lasting than glucose (marathon runner's know they "hit the wall" when they use carbs for energy). If you don't believe me think about migratory whales...they use 100% fat to make their journey.

If there are too many ketones, it will dispose them in your breath or pass them through your stool/urine. ENTER the importance of water: the more water... the more urine... the more ketones will pass through urine.

2. It helps break down fat. Whenever you are dehydrated, the liver can't do its main job of breaking down fat. The liver has to go help out the kidneys. To learn more on the importance of the liver, read the chapter called The Tired Toxic Liver in Secrets to a Healthy Metabolism.

I like to add a little flavor to my water so I often use tea bags. I found this one: Mango Coconut Oolong Tea. (OR other, like Apple)

1 gallon water
15 tea bags
Stevia glycerite (or Organic Zero) to taste

Put water in large pot, and heat on high until boiling. Add teabags and let steep until desired strength is acquired. Stir in sweetener if desired. Once cool, place in cool bottles to store in the fridge.

NUTRITIONAL COMPARISON (per serving)
Apple Juice = 110 calories, 0 fat, 0 protein, 29g carbs, 27g sugar
"Healthified" Juice = 0 calories, 0 fat, 0 protein, 0 carbs, 0 sugar

Click HERE for cut jars to store the tea in.

Zatar Rolls

Zatar is an amazingly versatile Spice mix ,that tastes tangy ,nutty and herby ,making it one of the favorite condiments in Arab cuisine.
The spice mix includes dried thyme, marjoram, oregano, sesame, salt and sumac. The aroma of zatar on fresh baked bread is simply indescribable. To get the best taste ,many in middle east make this spice from scratch. For those of us who can't find the individual ingredients to make the mix ,the middle eastern stores are usually well stocked to purchase this spice mix.

These zesty zatar rolls are perfect for brunch or an evening snack. I adapted the following recipe from Zainab's recipe ,which uses multigrains for a more hearty texture and also has feta cheese sprinkle along with the zatar. I made her recipe simpler by using single whole grain and just zatar stuffing.

Recipe : Zatar Rolls adapted from Arabic Bites
Makes about 6-8 medium rolls
Ingredients
3 cups Whole wheat flour(Fine ground) or Whole wheat pastry flour
1 active dry yeast pack,about 1 1/2 teaspoon
1 tsp sugar
3 tablespoon Olive oil
1 cup warm water
3/4 teaspoon Salt

Method
Prepare the dough
Dissolve the yeast in warm water, stir in the sugar and allow the yeast to get frothy, about 10 minutes.In a large bowl combine the flour with the yeast mixture and olive oil and knead until well combined.Apply some more oil on the sides of the bowl cover and allow to rise until double it size about 3-4 hours
Preheat oven to 350F.
Shape the dough in to a rectangle and sprinkle the Zatar mixture all over ,roll and cut in about 2 inches portion,lay on baking sheet. Keep distance between the rolls,cover and let rise for another 45minutes .
Place in the middle rack of the oven and bake for 25-30 minutes until lightly browned. Serve warm with any dip. Here I prepared a simple avocado and sour cream dip.

100 Grand Candy Bar and ALZHEIMER'S

So, what is wrong with grabbing a "treat" once in a while??? Well, first off, 'once in a while triggers a snowball effect of cravings. Once you throw off your brain chemistry with high blood sugar levels the roller-coaster of brain imbalances begin. That is why I don't want anyone to think that they don't have the will-power for eating the "healthified" way! It isn't your fault that cravings happen! You can correct this with specific supplements and eating patterns to control insulin levels. Insulin is a powerful hormone that controls everything from cravings to brain chemistry and wrinkles!

One of the causes of brain aging is the decreased ability to metabolize glucose for brain conversion; to put it simpler...our cells can’t process as many sugars and carbohydrates (this includes complex carbs, whole grains, and natural sweeteners like honey).

In the past a candy bar was a rare treat, but now, we start the day with a bowl of cereal (Grapenuts = 23 tsp of sugar), which sets us up for sugar cravings at 3pm...hence the candy bar cravings! The daily blood sugar fluctuations cause impairment of glucose metabolism and combined with cell damage leads to dementia.

If you grew up on cereal for breakfast, peanut butter and jelly sandwiches for lunch and butter noodles for dinner, this creates an adulthood of insulin sensitivity that can lead to carbohydrate sensitivity and early biological aging. High carbohydrate foods literally age brains at early ages. This is because carbs and sugar increase inflammation and damage cells occur on the inside of the body and brain. Okay, maybe you can't relate to brain issues yet, so here... this inflammation decreases our skin's elasticity and collagen production which increases aging skin and premature wrinkles. (Above chart is from Here)


NESTLE 100 Grand Ingredients = Milk Chocolate (Sugar, Cocoa Butter, Chocolate, Nonfat Milk, Lactose, Milkfat, Soy Lecithin, Vanillin-an Artificial Flavor)Corn Syrup, Sugar, High Fructose Corn Syrup, Nonfat Milk, Crisped Rice (Rice Flour, Sugar, Salt, Barley, Malt, traces of Wheat Gluten)Coconut Oil, Butter, Mono- and Diglycerides, Salt, Soy Lecithin, Artificial and Natural Flavor.



So let's enjoy a treat like this to satisfy those sweet tastes-buds!

*Please click on ingredients to discover where to find them.

Caramel Layer:
1 cup xylitol
6 TBS grass fed butter
1/2 cup heavy whipping cream

Chocolate Crisp Layer:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/4 cup erythritol (or xylitol)
1 tsp stevia glycerite (omit if using xylitol)
1/4 cup vanilla Jay Robb whey protein (or egg white)
1 1/2 cups Chocolate Whey Crisps

Caramel Layer: 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 don't work fast, the xylitol will burn. You may want to wear oven mitts; the caramelized sugar will be much hotter than boiling water. Heat xylitol on moderately high heat in a heavy-bottomed 2-quart or 3-quart saucepan. 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 than 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 caramel in each slot of an ice cube tray (lined with foil or plastic wrap so you can remove it easily) and freeze.

Chocolate Crisp Layer: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water...see photo). Stir well until just melted (don't burn the chocolate!), add in the cream, sweetener and whey protein. Stir until smooth and thick. Then add the whey crisps.

Remove the caramels from the ice cube trays (twist the tray as if you had ice cubes in it). Dip each caramel into the chocolate to coat completely and then place on waxed paper. Cool until firm in the refrigerator, 1 to 2 hours. Makes 16 mini candybars.

NUTRITIONAL COMPARISON (per 1 mini candy bar)
Nestle 100 Grand = 180 calories, 29 carbs, 0 fiber, 1 g protein
"Healthified" 100 Grand = 165 calories, 3.6 effective carbs, 0 fiber, 6.3 g protein

Crab Cakes and ALOPECIA PROOF

Do you or someone you know suffer from an auto immune disease? My client, who suffers from alopecia (auto immune disease where you lose all your hair) had no hair when I first met her. Well, she showed up today with a surprise! She took her hat off for me and "TADA!"

She thought I was crazy when I told her that she had a food allergy causing her to lose her hair. She is a total believer now! She was so excited that she had her first hair cut in over 10 years!

Here is a great dish that Kiki could enjoy. I adapted this recipe from the BBC.


CRAB CAKES
1 pound crabmeat
2 TBS diced green bell pepper
1 TBS Spectrum organic mayonnaise
2 TBS coconut flour
2 eggs
1 TBS aluminum free baking powder
2 tsp seafood seasoning
1 tsp fish sauce (Optional: umami flavor)
2 TBS macadamia nut or coconut oil
EGGS:
4 eggs
GREENS:
1 TBS coconut oil or butter
14 oz fresh spinach
1 tsp Celtic sea salt
1/2 tsp freshly ground black pepper
1/4 tsp nutmeg

CRAB CAKES: In a medium-large bowl, mix all ingredients except oil until blended. Heat oil in a large skillet over medium-high heat. With a spoon, place 2 TBS of the crab mixture into the pan for mini-cakes. Cook until golden brown, about 2 minutes, and then flip and cook another minute.

EGGS: Heat pan to medium high heat. Place 1/4 cup water in the pan. Crack in the egg, cover the pan so it traps any air (see photo: an easy way to 'poach' an egg). Cook the egg just until the white are cooked, but the yolk is still soft and runny.

GREENS: Heat the coconut oil or butter in a frying pan over a low to medium heat. When it has melted, add the spinach and cook for 1-2 minutes, stirring constantly, until wilted. Add the spices to desired taste.

Spoon the cooked greens into the center of a plate. Place 2-3 crab cakes on top of each portion, and top with an egg. Then watch the yolk pour all over the delicious crab cake as you break it open with a fork! Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Crab Cake = 368 calories, 10 carbs, 0.8 g fiber
"Healthified" Crab Cake = 248 calories, 0.4 carbs, trace fiber

Snicker's Ice Cream Bar

I asked my husband if he missed any ice cream treats with our "healthified" lifestyle, and he mentioned Snicker's Ice Cream Bars...yum! I remember those:) We always had those in the freezer! But after seeing all the gross ingredients in those things, I have no problems saying NO. Knowledge is power, and knowing what these chemicals do to your body helps with temptation. I know a lot of people who would rather not listen and enjoy their chemicals in a bag. I am proud of you for taking a stand against the typical American diet!

FYI: Is your sex drive not what it used to be? I was reminded of this fun fact while reading Half-Assed on vacation this past weekend: Our fat cells are very powerful in our body, they increase the hormone sex hormone binding globulin, which attaches to testosterone killing libido. Just another reason why NOT to eat packaged sugar-filled junk!

It may seem like a lot of steps, but it really isn't very hard.



ICE CREAM LAYER:
1 cup whipping cream
1 8oz cream cheese
1/4 cup Swerve (or erythritol)
1 tsp stevia glycerite
1/2 tsp Celtic sea salt (helps from hardening too much)
NUGGET LAYER:
1/4 cup butter
1/4 cup Swerve (or erythritol)
1 tsp stevia glycerite
1/4 cup vanilla egg white or whey protein
1 cup cream cheese
1/2 cup natural peanut butter
1 tsp vanilla
1 cup peanuts or almonds, chopped
CHOCOLATE LAYER:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/2 cup confectioners Swerve (or powdered erythritol)
1 tsp stevia glycerite


ICE CREAM LAYER: In a stand mixer or a large bowl, whip the cream. Add in the sweetener and softened cream cheese and salt until well combined. Line muffin tins with paper baking cups and place about 3-4 TBS into each liner. Chill in freezer while making Nugget Layer.

NUGGET LAYER: In a saucepan boil 1/4 cup of butter, sweetener, and 1/4 cup whey protein together for about 5 minutes. Take off stove and add 1 cup cream cheese, 1/2 cup natural peanut butter, 1 tsp vanilla, and 1 1/2 cups salted and chopped peanuts. Pour over first layer that was chilling then place back in freezer.

CHOCOLATE LAYER: 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. Smooth over each ice cream bar. Place back in freezer to set.

NUTRITIONAL COMPARISON (per bar)
Traditional Snicker's Ice Cream Bar = 240 calories, 24 carbs, 1g fiber, 4 protein
"Healthified" Bar = 250 calories, 3.7 carbs, 1.1g fiber, 8 g protein

Strawberry "Pudding"

Oh my! I never thought that pudding would have trans-fat, but it has nothing but junk! This pudding is a nutritional chemistry experiment! There aren't even strawberries in it, the pink color comes from food dye, which is proven to aggravate our brain increasing ADHD and headaches!

Ingredients: Nonfat Milk, Water, Sugar, Modified Corn Starch, Vegetable Oil, Partially Hydrogenated Palm Oil, Sunflower Oil, Partially Hydrogenated Soybean Oil, Salt, Natural and Artificial Flavors, Sodium Stearoyl Lactylate, Disodium Phosphate, Color Added (including FD&C Red 40, FD&C Yellow 6, FD&C Blue 1)

My husband, Craig, has a strawberry patch in our garden. He remembers his grandpa growing strawberries when he was a little boy. Have you ever noticed the size difference of strawberries in the wild vs strawberries in the grocery store??? This is exactly what Gary Taubes writes about in his book: Why We Get Fat. In our paleo days, fruit was a rare treat...strawberries were only available for about 2-3 weeks out of the year and the certainly don't resemble the giant strawberries found in the grocery store. The taste is also different, strawberries from our garden are a bit tart, where the store bought ones are so sweet. Not to mention that berries should also be organic since they are filled with pesticides. There is no protective skin so they suck up all the toxins sprayed on them.

As for avocado, it is nature's first baby-food. I can't wait to serve this to baby Kai and Micah! Avocado is something you don't have to buy organic since it has a thick protective layer.

STRAWBERRY "PUDDING"
1 cup avocado (cottage cheese OR coconut cream)
1 cup organic strawberries
Stevia glycerite to taste (if desired)
A pinch of Celtic sea salt

In a powerful blender, I used a Blendtec WildSide Blender (click HERE to find it). It purees like NO other blender, place all the ingredients and blend on high until the mixture is very smooth and add sweetener if desired. Makes 2 servings (one for Micah and one for Kai!:)

NUTRITIONAL COMPARISON (per cup)
Store Bought Strawberry Pudding = 140 calories, 26 carbs, trace fiber, 1 g protein and 2 grams of BRAIN-DAMAGING fats!
"Healthified" Avocado Pudding = 140 calories, 11 carbs, 6.3 g fiber, (4.7 effective carbs) 1.9 g protein, 10 g BRAIN-BUILDING fat
"Healthified" Cottage Cheese Pudding = 125 calories, 9.6 carbs, 1.4 g fiber, (8.2 effective carbs), 16 g protein, 2.4 g fat

If you are looking for more healthy kid snacks, check out my cookbook Nutritious and Delicious. I have a chapter called Kids Snacks:)