Pecan Sandies and WHY COCONUT FLOUR

Coconut Flour is very high in fiber, low in carbohydrates and a good source of protein. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours. If you haven't tried coconut flour yet, here are some more excellent reasons to start:

1. DIABETICS: Coconut Flour consists of the highest percentage of dietary fiber found in any flour. Fiber helps moderate swings in blood sugar by slowing down the absorption of sugar into the blood stream. This helps keep blood sugar and insulin levels under control.
2. CANCER: Coconut flour is fermentable and produces high amounts of butyric acid which helps in stopping tumor formation. Studies have proven that butyric acid slows the growth of tumor cells and prompt all cells to develop properly. Coconut fiber also promotes good bacteria flourish which boosts our immune system. The high fiber content acts like a broom, sweeping the intestinal contents through the digestive tract. Parasites, toxins, and carcinogens are swept along with the fiber. This prevents toxins that irritate intestinal tissues and cause cancer from getting lodged in the intestinal tract (decreases colon cancer). Since it is low carb, it also helps people maintain a low carb/sugar diet to stop feeding the cancer glucose which the cancer "feeds" upon. Read more on Cancer HERE.
3. HEMORRHOIDS: The high fiber content can help move things along. Just remember to consume extra water when you add in fiber or things can get worse!
4. GALLSTONES: Gallstones form within the gallbladder as a result of collection of cholesterol and salts from bile. Bile plays an important role in the absorption of fats from the intestinal tract because it makes fats soluble. Most bile is formed in the liver. A low carb, high fiber diet with LOTS of liquids will help keep this painful condition away!
5. IBS/Crohn's/COLITUS: IBS is a disorder of the nerves in the intestines that make the bowel muscle contract. Coconut flour can help keep the intestines flowing properly.
6. CANDIDA, CRAVINGS and DEPRESSION: The intestines crave good bacteria which improves absorption of vitamins, decreases cravings and increases serotonin. Good bacteria flourish when we eat high-fiber quality food. Yeasts causes an imbalance, letting bad bacteria in; they love sugar and starch. Yeast and bad bacteria damages the intestinal wall and produces toxic by-products which can be absorbed into the blood and sent throughout the body. This is how food allergies and leaky-gut syndrome begins.
7: HEART DISEASE/STROKE/BLOOD PRESSURE: Studies have proven that coconut fiber protects against heart attacks and strokes; it helps reduce cholesterol. Even modest increases in fiber intake can also significantly reduce blood pressure.
8. NO PHYTATES: Most fibrous foods such as seeds, wheats, and oats have phytic acid. This acid causes mineral deficiencies because it binds to minerals in the foods we consume (calcium, zinc and iron). Phytic acid pulls them out of the body resulting in mineral deficiencies. Coconut fiber does not contain phytic acid so it helps improve mineral status when you replace this for wheat flour in your baked goods.
9. WEIGHT LOSS: It has fewer digestible carbohydrates than other flours, and it even has fewer than many vegetables! It also helps keep you fuller longer.
10. HEART BURN/INDIGESTION: he most obvious remedy is to avoid all those foods which can cause heartburn, such as acidic foods and alcohol. High fiber, low carb foods also help with the bacteria in your stomach.
11. GLUTEN-FREE: Coconut Flour is gluten-free and still has a ton of protein without the "gluten" protein found in wheat. This is an awesome substitution for the growing population of people who have a wheat sensitivity or allergy (many people have without knowing it).



My dad's favorite cookie is the Pecan Sandie. This one is for you dad! I love you:)

"HEALTHIFIED" PECAN SANDIE
3/4 cup pecan meal
1/4 cup coconut flour
1/2 tsp aluminum free baking powder
1 stick butter or coconut oil
1/2 cup Just Like Brown Sugar
1/4 cup erythritol (or ZSweet)
1 tsp stevia glycerite (omit if using ZSweet)
1 tsp Celtic sea salt

Preheat the oven to 325 degrees F. In a medium bowl, cream the butter, Just Like Brown Sugar, erythritol and stevia. Cream for a few minutes until very fluffy. In a separate bowl mix together the pecan meal (I grind my own pecans with THIS food processor), coconut flour, baking powder, and salt. Slowly add in the dry ingredients to the wet and mix until smooth. Roll 2 TBS of dough into a ball in your hands (for uniform shape) onto a cookie sheet, then press down to they are about ¾ of an inch thick. Place cookies about 2 inches apart. Bake in preheated oven for 17-20 minutes or until golden around the edges. Cool completely on the baking sheet before removing and enjoy! I keep mine in the freezer (for portion control!:) Makes 12 cookies.

NUTRITIONAL COMPARISON (per cookie)
Traditional Cookie = 180 calories 25 effective carbs
"Healthified" Cookie = 115 calories, 1.5 effective carbs

VARIATION: Smoosh my "healthified" Butter Pecan Ice Cream in between to cookies!

Coconut flour also works great for my "healthified" pancakes!

Fried "Apples"

This tastes great by itself, on top of a "healthified" ice cream or on top of a pork loin!

1 zucchini or jicama
2 TBS coconut oil OR butter
3 TBS Just Like Brown Sugar
1 TBS lemon juice
2 tsp vanilla
1 tsp cinnamon

Peel the jicama or zucchini, cut lengthwise into quarters (if using zucchini remove the seeds). Slice into "apple" slices or cubes.

Heat the butter over high heat in a medium skillet. When the butter has melted and has turned brown (not black). Stir in all the ingredients and cook on medium heat until the veggie is to desired consistency (the longer you cook it the softer it will be). Adjust the sweetener and cinnamon, if needed. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Fried Apples = 111 calories, 5.9g fat, 0.2g protein, 14 carbs, 1 fiber
"Healthified" Fried Zucchini = 67 calories, 5.9g fat, 0.7g protein, 2.7 carbs, 1 fiber
"Healthified" Fried Jicama = 71 calories, 5.9g fat, 0.3g protein, 3.7g carbs, 1.8g fiber

(adapted from Linda's Low Carb Genaw.com)

Butter Pecan Ice Cream and CALORIE FACTS

CALORIES IN AND CALORIES OUT IS A BIG FAT LIE AND WASTE OF TIME. The hormonal response in our body when we eat carbs/protein/fat is totally different. I am reading an interesting book of studies and this one really stood out!

1000 calories at 90% fat = 0.9 lbs lost/day
1000 calories of 90% protein = 0.6 lbs/day
1000 calories of 90% carbs = weight GAIN of .24 lbs/day

Protein creates a 'thermic effect of food,' which means that when we consume protein some calories are 'lost' as heat. And healthy fats; such as coconut oil increases thermogenesis, which increases metabolism and produces energy. The medium chain fats in coconut oil goes directly to the liver and are immediately converted to energy, we call these KETONES. It also increases metabolism because it is easily absorbed and produces organelles in our cells. So my suggestion is to cut the carbs and sugar wherever possible and up the healthy fats!

Making low sugar ice cream is tricky. If you use erythritol or ZSweet for a sweetener, it hardens to a ROCK! BUT if you use Chicory Root (AKA "Just Like Sugar": click HERE to find), it stays nice and creamy! Another trick is to always add a pinch of salt to the mixture.

BUTTER PECAN ICE CREAM:
1/3 cup chopped pecans
1 TBS coconut oil or butter
5 egg yolks
1 cup Swerve (or Just Like Sugar)
1 tsp stevia glycerite
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 tsp Celtic sea salt

In a small skillet over medium heat, saute pecans in coconut oil or butter until lightly browned, stirring frequently. Set aside.

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer. Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk and salt. Let cool completely (I cooled overnight...it was hard to wait!).

Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions, towards the end drop in the pecan pieces. Freeze until set. Makes 5 servings.

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

VARIATION: Smoosh inbetween my Pecan Sandie Cookies! YUM!!! Click HERE to find the recipe.

Coconut-Lime Fried "Rice" & Macadamia Nuts

When you hear the words "butter" or "coconut oil" you have been trained to think "heart disease!" Well, I am here to tell you we have been replacing these natural good-mood fats with rancid vegetable oils (corn/canola/soybean) overloaded with omega 6 fats. Butter and coconut oil, actually protect the omega-3s in our brain. Outside of mother's milk, coconut oil is nature's richest source of medium chain triglycerides (MCT); they are extraordinary fats because they are not processed by your body in the same manner as long chain triglycerides.

Coconut oil increases thermogenesis, which increases metabolism and produces energy. The medium chain fats in coconut oil goes directly to the liver and are immediately converted to energy, we call these KETONES. It also increases metabolism because it is easily absorbed and produces organelles in our cells.

We have studied cows and other animals with different fats:
Feed animals vegetable oils = put on weight and produce fatty meat
If you feed them coconut oil = very lean

Normal fat metabolism depends on bile salts that have been released from your gallbladder before broken down in your digestive system. Coconut oil bypass bile metabolism and go directly to your liver where they are converted into ketones.
The liver immediately releases KETONES into the bloodstream transported to the brain to be used as fuel.

BENEFITS OF KETONES:
Ketones = stable source of energy for the brain during periods of low blood sugar without the harmful neurological side effects associated with high blood sugar.

Ketones = preferred source of brain food in people affected by diabetes or any neurodegenerative condition such as Alzheimer's, ALS, Parkinson's, & Multiple Sclerosis. In these conditions, the brain can no longer use glucose for fuel so we need to use an alternative source...ketones!

Ketones = help heart patients recover from a heart attack and they can dramatically shrink cancerous tumors.



So let's use some flavorful coconut oil to help our brain and body!

SAUCE
1/4 cup lime juice
2 TBS organic Tamari (soy sauce)
1/2 tsp stevia glycerite (or 2 TBS Swerve)
1 TBS grated lime peel
"RICE"
1/2 cup macadamia nuts, coarsely chopped
1/2 cup unsweetened coconut flakes
2 TBS coconut oil, divided
3 eggs, beaten
1 TBS minced fresh ginger
1 1/2 cups chopped zucchini
4 cups cauliflower "rice"
1/4 cup chopped cilantro

SAUCE: Combine all sauce ingredients in small bowl. Set aside.

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

Add 1 TBS of the oil to skillet; stir-fry eggs over medium heat 1 to 2 minutes or until scrambled but still moist. Remove eggs.

Add remaining 1 tablespoon oil and ginger to skillet; stir-fry 40 to 60 seconds or until fragrant. Add zucchini and cauliflower "rice". Increase heat to medium-high; stir-fry 2 to 3 minutes or until crisp-tender. Stir in sauce until combined. Stir in egg, cilantro, half of the nuts and half of the coconut. Serve topped with remaining nuts and coconut. Makes 6 servings.

NUTRITIONAL COMPARRISON (per serving)
Traditional Fried Rice = 510 calories, 59 carbs, 5 g fiber
"Healthified" Fried Rice = 204 calories, 9 carbs, 3.8 g fiber (5.2 effective carbs)

Snowcones and ACTIVATE BROWN FAT

There are 2 types of fat in the body:
1. White Adipose Tissue (WAT): WAT is what we normally refer to as “body fat”. We want to burn white fat, BUT brown fat is beneficial because it helps burn calories and burn the unhealthy WAT.
2. Brown Adipose Tissue (BAT): BAT is composed of iron-containing mitochondria (powerhouse of cells), which is best known for creating ATP (energy)...the more mitochondria = more energy! BAT helps use excess calories for heat. If you use proper techniques, you can use BAT to your advantage so excess calories aren't stored as WAT which ends up as undesired belly fat. Cold stimulates BAT to burn excess fat and glucose for energy. This is why Michael Phelps can consume over 12,000 calories/day. He isn't just exercising that much, the cool water of the pool stimulates BAT therefore he needs extra calories to keep the weight from piling off.

TIPS:
1. Use ice packs on the back/neck for 30-60 minutes while relaxing at night when insulin levels are higher and more sensitive. Click HERE to find the one I like.
2. Soak your feet in cold water at night or right away in AM when you first wake up. This will stimulate heat throughout the day. Click HERE to find the one I like.
3. Suck on ice cubes throughout the day. I use THIS mini ice cube tray and I sweeten the ice with Pina Colada Capella drops.
4. Have a snowcone for dessert with capella drops OR flavored stevia drops like Root Beer.
5. Take a cold shower upon arising.
6. Lower the temperature in your house by 5 degrees.

Drinking ice water = burn 60 calories
Sucking on 6 flavored ice cubes = burn 60 calories
Soaking feet in ice water for 5 minutes = burn 90 calories
Placing ice packs on body for 30 minutes = burn 100 calories
Lowering house temperature by 5 degrees = burn 100 calories/day
3 minute shower at 75 degrees F = burn 120 calories

Women typically have twice as much brown fat as men, so take advantage of it!!! But instead of grabbing an ICE-E from the freezer section that is filled with GMO corn syrup, sugar and food dye, I suggest making your own flavorful fat burning snowcone!

ICE-E Ingredients = High Fructose Corn Syrup, Water, Citric Acid, Artificial Flavors, Sodium Benzoate, Yucca, Quillaia Blue 1 and Vegetable Gums.



"HEALTHIFIED" SNOWCONE:
4 cups ice
2 strawberry tea bags
1 cup water
1 tsp NOW strawberry stevia OR capella drops

Place tea bags in very hot water and let steep for 3-5 minutes. Allow to cool in the fridge (I always have strawberry iced tea in the fridge). Sweeten with Capella drops to desired sweetness. Let cool for 3 hours or overnight (some tea will steep in cool water so you don't have to wait to cool it down!). NOTE: FOR AN EVEN TASTIER SNOWCONE, make the tea into ice cubes and crush to make the ice for the snow-cone!

Place ice in snowcone maker (click HERE to find the one I like). Top the crushed ice with the strawberry iced tea.

NUTRITIONAL COMPARISON (per 8 ounce serving)
Traditional ICE-E = 117 calories, 29 g carb, 0 fiber
"Healthified" ICE-E = 0 calories, 0 carbs, 0 fiber

Blondies and CHOLESTEROL FACTS

Did you know that cholesterol levels are a very poor predictor of future heart attacks? The risk of future heart attacks has everything to do with excess levels of insulin. This is why diabetics are known to be at a high risk of heart disease. Dropping Your Cholesterol Levels Will NOT Lower Your Risk Of Heart Disease, Attack, Or Strokes! Dr. Lundell

People with high cholesterol live the longest! This statement seems so incredible that it takes a long time to clear one's brainwashed mind to fully understand its importance. Yet the fact that people with high cholesterol live the longest emerges clearly from many scientific papers. ~ Uffe Ravnvskov, MD, PhD
Scientists used to think we had to worry only about our total cholesterol level, but then researchers found this wasn’t a very strong predictor of heart disease. Next came the realization that there was both “good” (HDL) and “bad” (LDL) cholesterol. This launched a war against “bad” cholesterol, which is predominantly elevated by saturated fat.

We now know that there are 2 types of LDL cholesterol:
1. Large, fluffy LDL particles that appear to have no potential to cause atherosclerosis or the development of plaques on the large or medium-sized arteries.
2. Small, dense LDL particles that are strongly associated with arterial plaques and this can increase the risk of heart disease.

To determine which type of LDL = find your ratio of triglycerides to HDL
-If ratio is less than 2, you have fluffy LDL particles that are not going to do you much harm.
-If ratio is greater than 4, you have small-dense LDL particles that increase the development of atherosclerotic plaques – regardless of your total cholesterol levels.

Harvard Medical School has confirmed the importance of this ratio; the higher your TG/HDL ratio, the more likely you would be to have a heart attack. In some cases 16 times more likely!

Improve your TG/HDL ratio in 2 ways:
1. Lower your insulin levels. Excess insulin = increase triglyceride levels. Eat the "healthified" low carb way!
2. Supplement with high-dose, ultra refined-grade fish oils at every meal.

Cholesterol statins are also powerful anti-inflammatory agents, but not without consequences. They do lower C-reactive proteins; they worked like aspirin to reduce inflammation and therefore reduce heart attacks. Only statins cost a lot more and are less effective. The statins also include some serious side effects:
1. Muscle wasting = slower metabolism = higher triglycerides = snowball effect
2. Decrease cholesterol-production in brain = decreased production of new synaptic connections and loss of memory.

Combining a low carb diet to control insulin with high-dose fish oil (to decrease inflammation) is the answer to decreasing risk of heart disease. Click HERE to find the fish oil I like.

ALSO, if you are dehydrated during a cholesterol test, it will come back high!



"HEALTHIFIED" BLONDIES
5 oz cream cheese, softened (or coconut cream if dairy allergy)
3/4 cup coconut oil or organic butter, softened
1 TBS vanilla extract
4 large eggs
1/2 cup coconut flour
3/4 cup erythritol (or Organic Zero)
1 tsp stevia glycerite
1/2 tsp Celtic sea salt
1/4 tsp aluminum free baking powder
2/3 cup unsweetened almond milk
1/2 cup chopped pecans

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

Beat softened cream cheese with electric mixer until smooth. Beat in butter, vanilla, and sweetener. Whisk together dry ingredients. Add eggs one at a time to cream cheese mixture, and beat until smooth. Add dry ingredients and almond milk. Fold in nuts. Pour chocolate mixture into prepared pan, and smooth top with a spatula. Bake at 350 degrees for 45 minutes until toothpick inserted in center comes out clean, and top feels firm to the touch. When done, place pan on wire rack and cool completely. Cool pan of brownies overnight in the refrigerator. Slice and serve. Makes 16 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Blondie = 325 calories, 35 carbs, 1.2 g fiber
"Healthified" Blondie = 164 calories, 1.9 g carbs, 0.8 g fiber (1.1 effective carbs)

Turtle Cheesecake

Today is our 10th anniversary!

The special ingredient in this recipe is SWERVE. You can find it if you click HERE. If I could, I would use it for all of my recipes, but because it is so expensive, I use it for making caramel (erythritol doesn't melt so it won't work) and I use it for ice cream because unlike erythritol, it keeps ice cream nice and soft.

Swerve looks and tastes like sugar and has a very low glycemic index of approximately zero. It is composed of prebiotic fibers that have been shown to help with candida-cleansing and weight loss.


This recipe is just one of the great dessert recipes in my new color cookbook "The Art of Eating Healthy: Sweets" available here.

CRUST:
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 cup coconut oil or butter
1 cup Swerve (or erythritol)
2 tsp stevia glycerite
1 tsp Celtic sea salt
FILLING:
5 (8 ounce) packages cream cheese
1 1/2 cups confectioners Swerve (or powdered erythritol)
1 tsp stevia glycerite
3/4 cup vanilla almond milk
3 eggs
1 TBS vanilla extract

Preheat oven to 325 degrees F. Grease a 9 inch springform pan. In a medium bowl, mix ingredients. This will be a thick pie dough, press onto bottom of springform pan. Place in oven to pre-bake the crust. Bake for 15 minutes or until lightly golden brown. Remove from oven and set aside to cool.

In a large bowl, mix cream cheese with sweeteners until smooth. Blend in almond milk, and then mix in the eggs one at a time, mixing just enough to incorporate. Mix in vanilla until smooth. Pour filling into prepared crust. Bake in preheated oven for 1 hour. Turn the oven off, and let cake cool in oven with the door closed for 5 to 6 hours; this prevents cracking. Chill in refrigerator until serving. Meanwhile, make the caramel sauce and chocolate sauce.

CHOCOLATE SAUCE:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/4 cup powdered* erythritol (or Organic Zero)
1 tsp stevia glycerite

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 all over the top of the cooled cheesecake and set back in fridge to set.

CARAMEL SAUCE:
1 cup Just Like Sugar (or xylitol)
6 TBS grass fed butter
1/2 cup heavy whipping cream

Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. (If you are using Xylitol click HERE for directions). If you don't work fast, the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart or 3-quart saucepan. As soon as it comes to a boil, watch for specks of brown (this is brown butter....SO GOOD on veggies!). Immediately add the Swerve and the cream to the pan. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator for up to 2 weeks. Use to drizzle all over the cheesecake just before serving. You can also top with pecan pieces. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Turtle Cheesecake = 760 calories, 53 carbs, 0.5 g fiber (52.5 effective carbs)
"Healthified" Turtle Cheesecake = 584 calories, 7 carbs, 2.4 g fiber (4.6 effective carbs)

*Powdered erythritol will create a smoother texture. All you have to do is grind a bunch in a coffee grinder and keep it handy for recipes.

Ramen and MSG

Yikes! With ingredients like this, do I really need to tell you that this plastic bag is nothing but junk?

Ramen Noodle Soup Ingredients: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Vegetable Oil (contains One or More of Following: Canola Oil, Cottonseed Oil, Palm Oil) Preserved by Tocopherols and/or TBHQ and/or Ascorbyl Palmitate, contains Less than 2% of Salt, Sodium Tripolyphosphate, Potassium Carbonate, Sodium Carbonate, Sodium Alginate. Seasoning Mix: Salt, Monosodium Glutamate, Hydrolyzed Soy, Corn and Wheat Protein, Chicken Powder, Soy Sauce Powder (Wheat, Soybeans, Maltodextrin, Salt)Onion Powder, Garlic Powder, Spices, Chicken Fat, Calcium Silicate (Anticaking Agent)Celery Powder, Sugar, Dehydrated Leek, Turmeric Color, Autolyzed Yeast Extract, Citric Acid, Disodium Guanylate, Disodium Inosinate, Natural Flavors, Artificial Flavors.

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

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

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


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

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

"HEALTHIFIED" Ramen
3 1/2 cups vegetable broth
4 cups zucchini "noodles"
2 tsp organic Tamari sauce (soy sauce)
1/2 tsp chili oil (or sesame oil)
1/2 tsp minced fresh ginger root
1 egg, lightly beaten
2 green onions, sliced

Peel and "swirl" the zucchini using THIS TOOL: Spiral Slicer. In a medium saucepan combine broth, zucchini noodles, tamari sauce and ginger. Simmer, uncovered, for 10 minutes. Stir in chili or sesame oil. Slowly pour in the egg and stir for 30 seconds until the egg has cooked. Garnish with green onions. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Ramen = 190 calories, 26 carbs, 2 g fiber (24 effective carbs)
"Healthified" Ramen = 75 calories, 5.3 carbs, 1.4 g fiber (3.9 effective carbs)

The BEST Chocolate Chip Cookie

I reserve my JUST LIKE SUGAR and JUST LIKE BROWN SUGAR for special recipes due to the expense, but WOW this was the BEST low carb cookie I have ever tasted! It was crispy on the outside, chewy on the inside. Perfect!

Just Like Sugar contains no sugar alcohols and does not cause the laxative effect of some of the other sweeteners. It is composed of natural fiber obtained from Chicory Root, Calcium and Vitamin C.

BENEFITS OF CHICORY ROOT:
1. CHOLESTEROL: It decreases the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: The inulin content is not digestible, so its lack of glucose can help promote optimal blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fiber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your body's resistance to gallstones and liver stones. By increasing the flow of bile, it assists the body in digesting foods and liquids. The extra bile also helps break down fats in the body.Chicory root has a mild laxative effect, increases bile from the gallbladder, and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body is stimulated because of an increase in urine flow. It has been used to expel gravel, calcium deposits, and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefits weight loss because of the effect it has on the digestive system. It is an excellent source of fructooligosaccharides which help promote the growth of beneficial bacteria in your digestive tract. It also increases the rate of the break down of fats. It also helps with weight loss because it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL "Liver" CLEANSER: Chicory root also supports the body's detoxification system through the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice and an enlarged liver when mixed with water. Because of Chicory Root’s potential for removing contaminants from the digestive system, the liver does not have to work as hard to filter out toxins that may have escaped into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and this can also reduce strain on the liver.
9. ANXIETY: It is a natural sedative and anti-inflammatory for the nervous system. If you have anxiety issues and still drink coffee, this sweetener can help.
10: INDIGESTION: It acts as an herbal antacid, the root neutralizes acid and correct acid indigestion, heartburn, gastritis, vomiting, upset stomach. Because it stimulates bile production, this helps to speed up the digestive process after eating too much rich food.

Click HERE to find JUST LIKE BROWN SUGAR. NOTE: Just Like Sugar is 96g fiber/cup; do not add to "melted" butter. This will cause it to gel up and get hard.

"HEALTHIFIED" CHOCOLATE CHIP COOKIE
1 1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp aluminum free baking powder
1 cup coconut oil or butter
1 cup Just Like Sugar OR Just Like BROWN Sugar
1/2 cup erythritol (or Swerve)
2 tsp stevia glycerite
OPTION: add 1 egg (for cake-like cookie)
1 tsp Celtic sea salt
2 ChocoPerfection Bars (chopped)

Preheat the oven to 325 degrees F. In a medium bowl, cream the butter, Just Like Brown Sugar, erythritol and stevia (add in egg if using). Cream for a few minutes until very fluffy. In a separate bowl mix together the almond flour, coconut flour, baking powder, and salt. Slowly add in the dry ingredients to the wet and mix until smooth. Add in chocolate. Roll 2 TBS of dough into a ball in your hands (for uniform shape) onto a cookie sheet, then press down to they are about ¾ of an inch thick. Place cookies about 2 inches apart. Bake in preheated oven for 17-20 minutes or until golden around the edges. Cool completely on the baking sheet before removing and enjoy! I keep mine in the freezer (for portion control!:) Makes 24 cookies.

NUTRITIONAL COMPARISON (per cookie)
Traditional Cookie = 180 calories 25 effective carbs
"Healthified" Cookie = 125 calories, 1.5 effective carbs

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

Perfect Pancakes and Syrup and ACID BLOCKERS

SO MANY people now are popping TUMS or acid blockers like they were an "after-dinner mint." I want you to understand there are so many side effects to these. When you have acid reflex, what is happening is poor digestion, in part because the food you are eating no longer contains the enzymes needed to digest it. Foods that sit on the shelf don't need or want the enzymes that help ripen the food. To put it into perspective, corn from the garden may have a shelf life of 4 to 6 days, BUT the corn-filled tortilla chips in your pantry last forever. Most people don't need acid blockers after eating healthy veggies, it is usually after indulging in chips, cereal, and foods that are devoid of enzymes; they are very hard to digest.

Does this describe you, or someone you know...You are at a family BBQ and you fill your plate with a brat with a large fluffy bun, side of baked beans, a handful of chips, a lemonade to wash it all down, and angel-food cake with sugar-free Cool-Whip for dessert. You may think this sounds like a 'normal' meal, but to your stomach, all of this food is filled with foreign preservatives and chemicals. Add to this all of the conversation from family which leads to inadequate chewing and low levels of digestive enzymes will cause this gooey mix of "food" to lay in the stomach to ferment, which causes the stomach to expand and increase gas. As the gas rises, it gets trapped in the esophagus causing swelling and chest pain. This pressure overloads the stomach and pulls the gastro esophageal valve to the point where it opens. This abused valve allows stomach acid up into the esophagus. The esophagus doesn't contain acid secreting cells like the stomach so this causes burning in the esophagus, which can mimic signs of a heart attack.

The stomach has cells that secrete acid; it is required to breakdown proteins into its usable pieces of amino acids. When acid production is inhibited, food isn't digested. Instead, food remains in the stomach, fermenting by bacteria. The undigested brat bun (carbohydrates) ferments, undigested chips (fats) become rancid and the undigested brat (proteins) putrefy. This causes bloating, gas, and indigestion and over time malnutrition.

When we go down the path of eating foods devoid of live nutrients, it results in acid reflux and any acid in the stomach hurts. Prescription antacids decrease the pain but not without consequences. Antacids actually become addictive, resulting in a massive increase in stomach acid when you stop them. Your body constantly tries to make stomach acid (when you take anti-acid meds because you NEED IT), so it pumps out extra levels of a hormone called Gastrin that stimulates stomach acid. Therefore, when you stop antacids, the stomach makes huge amounts of acid. Which the pharmaceutical companies love because you are now addicted and don't know what else to do.

If you still think the problem is too much acid, think about this...The older people get the more likely they are to use antacids. This is interesting as stomach acid production decreases dramatically as people get older and we produce less digestive enzymes (which is why we lose the ability to taste foods).

SIDE EFFECTS OF ACID BLOCKERS:
1. FOOD POISONING: One of the main jobs of stomach acid is to kill harmful pathogens that may be present in the food before they can make you sick. If you consistently take acid blockers, you are susceptible to food poisoning.

2. OSTEOPOROSIS: Without stomach acid, your body is not able to digest food properly and you become nutritionally deficient. You can't strip the calcium from your food and this will weaken your bones.

3. METABOLISM: They block the absorption of thyroid hormone.

4. REFLUX: Ironically, blocking stomach acid may also contribute to acid reflux!

5. IRON DEFICIENCY: You can't absorb iron (which is essential for carrying oxygen to the mitochondria of our cells). An iron deficiency = restless legs, low energy, decreased ability to oxidize fat when you work out! BAD BAD BAD

6. B-12 DEFICIENCY: This can cause anemia, fatigue, constipation, brain fog, and nerve issues. One of my clients couldn't feel his feet because of over use of acid blockers.

7. OTHER DEFICIENCIES: Being unable to absorb amino acids and healthy fats will increase depression, dementia, anemia, neurological issues, stomach cancer, arthritis... shall I go on?

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

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

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

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

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

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

Here is a great way to get your day started right and begin the healing process! BUT SKIP the Aunt Jamima syrup, it it nothing but GMO corn and food dye. Try the "Healthified" Tropical Syrup instead.



"Healthified" PANCAKES:
4 eggs
1/4 cup coconut flour
1/4 tsp vanilla extract
1 pinch nutmeg
1 pinch cinnamon
1 tsp stevia glycerite (or 1/4 cup Just Like Sugar)
1/4 cup vanilla almond milk

Mix these ingredients and let them sit for five minutes. Oil or grease up your pan and heat over medium heat. Pour batter onto hot pan and brown before flipping it. Cook until golden brown on both sides. Makes 2 servings

NUTRITIONAL COMPARISON (per serving)
Traditional Pancakes = 371 calories, 50 carbs, 2 g fiber, 8 g protein
"Healthified" Pancakes = 208 calories, 4.9 carbs, 4.6 g fiber (0.3 effective carbs) 11.1 g protein

TROPICAL SYRUP:
1 can coconut milk (full fat)
1/4 cup vanilla whey or egg white protein (to thicken)
1 tsp stevia glycerite (or 1/4 cup Just Like Sugar)
1 tsp vanilla or maple extract

Slowly sprinkle in the protein powder to the coconut milk (if you dollop the tsp in, it will thicken into a clump). Add in the sweetener and extract. Let thicken for 5 minutes. Enjoy.

NUTRITIONAL COMPARISON (per 1/4 cup serving)
Aunt Jamima = 220 calories, 52 carbs, 0 fiber
"Healthified" Syrup = 140 calories, 3.4 carbs, 1.3 g fiber (2.1 effective carbs)

Pizza Dip and Cataract Awareness Month

August is National Cataract Awareness Month. The US Department of Agriculture’s Food & Nutrition researchers find that women whose average carbohydrate intake is between 200 and 268 grams per day are 2.5 times more likely to get cortical cataracts than women consume around 108 carbohydrate/day (the recommended daily allowance according to the government-run Food Pyramid is about 250 carbs/day...stupid!) If women consumes a healthy low-carbohydrate diet of 20-60 grams/day, the risk decreased even more!

One reason that scientists link carbohydrate consumption to cataracts is the increased exposure to glucose (even "complex" carbohydrates are just glucose molecules linked together in long chains, the body breaks them apart causing a rise in blood sugar) this process damages our eyes’ lenses. June 2005 issue of the American Journal of Clinical Nutrition (volume 81, pages 1411-1416).

So let's skip the deep dish high-carb pizza and try this tasty treat to satisfy those cravings!

2 links Bolinski's Organic Chicken Sausage
8 ounces cream cheese
1 cup freshly grated Parmesan cheese
1 tsp Celtic sea salt
1 cup no-sugar marinara sauce
1 package pepperoni (I got from Italian specialty shop: Cosetta's)

Preheat oven to 370 degrees F. Chop the sausage into very small pieces. In a medium bowl, mix the cream cheese, sausage, Parmesan cheese, and salt. In a 5 x 5 oven safe dish, spread the cream cheese mixture evenly over the bottom. Top with marinara sauce (and pepperoni if desired). Bake for 40 minutes or until bubbly and cheese is melted. Makes 8 servings.

Serve with "Healthified" Crackers! Enjoy

NUTRITIONAL COMPARISON (per serving)
Traditional Dip = 260 calories, 14g fat, 7.5g protein, 12 carbs, trace fiber
"Healthified Dip" = 230 calories, 14g fat, 7.5g protein, 5 carbs, 0.8g fiber