Taco Dip and Jicama Chips

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

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

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

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

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

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


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

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

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

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

Egg Rolls and Xylitol Facts

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

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


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



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

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

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

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

Harvest "Rice" Stuffing and BABY ACID REFLUX

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

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

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

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

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

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

To read more, click HERE.

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



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

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

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

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

Choklad Biskvier Cookies and SWEETENERS

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


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


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

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

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

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

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

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

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





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

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

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

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

Pasteurized eggs are recommended for food safety reasons.

Donut Holes and Eggnog Dip & SOY PROTEIN

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

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

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

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



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


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

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

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

French Silk Pie and HAIR LOSS

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

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

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

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



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

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

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

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

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

Tiramisu and Alcohol Facts

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

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

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

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

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

No coffee liqueur in this recipe!



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

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

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

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

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

Gingerbread House and ADHD

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

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

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

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

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

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

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

So when I tell clients to eat “gluten free” they often grab all the “gluten-free” pre-packaged foods on the shelf, but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our body. So my recommendation is to use make your own healthier options by using almond flour and coconut flour, which are very easy to digest. The healthy fats in nuts actually are nourishing to our brain.

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

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



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

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

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

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

Ravioli Cookies and FLU SEASON

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

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

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

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

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

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

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



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

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

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

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

Walnut-Gorgonzola Crostini

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

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

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



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

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

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