Peanut Butter Donuts and Chocolate Sauce

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Chicken Pot Pie and ACID BLOCKERS

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

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

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

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

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

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

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

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

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

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

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




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

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

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

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


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

REECES PB TWINKIES

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

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

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

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



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

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

Spoon batter into tin until they are 2/3 full (click HERE to find a Twinkie pan on amazon.com). Bake for 20 to 25 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes in pans then move to wire rack to cool completely.

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

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

Chicken DUMPLING Soup and Intestinal Health

Nope, this isn't apple juice... it is bone broth! I make a pot for my son Kai once a week to put into his bottle. When he sees this when he wakes up his legs start to kick a mile a minute! He LOVES this stuff!

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

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

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

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

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

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

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

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

NOTE: When making bone broth using an acid like organic vinegar helps extract more minerals from the bones. The extracted minerals then become the alkalizing agents to neutralize the acidity of the broth. I use coconut vinegar. Click HERE to find. Coconut vinegar exceeds all other vinegars in amino acids, vitamins and mineral content. It is also a FOS (prebiotic that promotes digestive health). Don't worry, it doesn't taste like coconut!



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

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

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

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

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

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

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

Nut Free Cookies

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




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

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

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

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

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

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

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



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

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

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

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

Recipe inspired by Sugar Crafter blog.

Fresh Figs Honey and Almond Mini Tarts

Light sweetness ,soft skin and crunchy seeds , these California grown Figs are perfect a mellow sensation. Rich source of minerals and vitamins, the sweetness and color intensifies as the fruit ripens.



Simple and elegant these free-form fresh fig tarts are incredibly easy to make.Most of the sweetness is from the luscious honey ,the almond filling at the base adds nutrition and heartiness to the tarts. Lightly sweet,I don't just reserve this for dessert ,but also enjoy them as a snack.




Recipe
Makes about 6 mini tarts.

Ingredients
For Pastry crust
2 cup Whole wheat pastry flour
3 tablespoon Organic butter or Vegetable Shortening(Trans fat free)or Virgin Pressed Coconut oil,cold
1/4 teaspoon salt
1/2 teaspoon fresh ground cinnamon
2-3 tablespoon cold water

For almond filling
1/2 cup almonds
2 tablespoon brown sugar


For Topping
8-10 Fig Figs ,hulled and quartered
1/4 cup Pure organic honey


Method
Prepare the dough
Sift the flour,salt and cinnamon in bowl. Mix in the butter or shortening,using a food processor pulse while adding the cold water ,until just combined in to a crumbly mixture. Or use 2 fork and break the butter in to flour and mix it up while adding the cold water.Wrap the dough in a plastic wrap and allow to refrigerate for 30 minutes

Prepare the Almond Filling
Toast the Almonds in 350F oven for 5-6 minutes.Cool and finely grind it in a Vitamix or coffee grinder. Mix in the sugar.

Bake the tarts
Preheat Oven to 350F
Unwrap the dough. Spread some all purpose flour on work surface.Divide the dough in to 6 equal portions.Using a rolling pin, roll out the dough about 4 inches in size.Pinch the sides of the pieces ,place them on a baking tray and spread about a tablespoon of almond mixture on each and arrange the quarters of the figs over it. Drizzle about 1-2 teaspoons of honey over each of the mini-tarts.Bake for about 15-20 minutes until the edges of tart are lightly crisp and brown.Serve warm. Can be refrigerated in an air-tight container for 2 weeks.

Sloppy Joes and MANWICH Facts

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

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

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

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



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

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

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

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

LOW CARBING AMONG FRIENDS

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

Please check out the website at: amongfriends.us


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

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

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

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

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

Pizza Hut Breadsticks and Mini Muffins

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

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

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

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

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

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

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

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

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

Samoa Cookies

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

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

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

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

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

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



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

Preheat the oven to 325 degrees F. In a medium bowl, cream the butter, Just Like Brown Sugar, erythritol and stevia (add in egg if using). Cream for a few minutes until very fluffy. In a separate bowl mix together the almond flour, coconut flour, baking powder, and salt. Slowly add in the dry ingredients to the wet and mix until smooth.

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

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


COCONUT CARAMEL: Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. (If you are using Xylitol click HERE for directions). If you don't work fast, the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart or 3-quart saucepan. As soon as it comes to a boil, watch for specks of brown (this is brown butter....SO GOOD on veggies!). Immediately add the JUST LIKE SUGAR and the cream to the pan. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Stir in dried coconut flakes. Place 1-2 TBS of this mixture on top of each circle. Set in freezer to set. Meanwhile make the chocolate sauce. TIP: I always have caramel and chocolate sauce in my fridge; it keeps for quite a while.

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

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

Great Blog

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

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

Cinnabons and WHY WHEY

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

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

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

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

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

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



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

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

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

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

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

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

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

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

Place all ingredients into a medium sized bowl and combine until smooth. Store in fridge (it will thicken overnight). Spread over cinnamon rolls. Makes 8 servings.

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

Mocha Fudge Cake and CONVERTING FLOURS

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

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

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

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

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

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

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

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

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

NOTE: You can use 1 1/2 cup erythritol and 1 tsp stevia glycerite in replace for sweeteners.

Inspired by L'Auberge chef David Schmidt

Scallops & Thai "Risotto" and FIBRO FACTS

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

INFLAMMATION: One of the reasons so many people are dealing with inflammation is because a rapid rise in blood sugar, which causes biochemical changes in the cell. Choosing low carbohydrate foods is one of the best ways to decrease inflammation. When blood sugar rises, sugar attaches to collagen in a process called “glycosylation,” increasing inflammation (and increases wrinkles!) Athletes also mistakenly eat too many carbohydrates that hinder their healing and recovery time because they are constantly inflaming their joints.

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

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

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

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

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

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

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

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

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

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



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

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

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

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

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

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

Chicken Soup

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

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

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

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

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

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

So try this low carb, estrogen free chicken soup!



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

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

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

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


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