Boston Cream Cupcakes

Here is a sneak preview of my cookbook (Apple iBooks version) The Art of Eating Healthy: SWEETS. This Boston Cream Cupcake recipe can be found in this cookbook too. Thank you all for your support!

I received a comment on my Facebook timeline yesterday that totally made my day. She gave me permission to post here so everyone could be inspired by her amazing success. Way to go Gretta! Stories like this motivate me to help as many people as I can! :)

"Maria, I have been following you on FB and your blog since I started my weight loss/get healthy journey in Nov. of 2010. With your help, guidance, ti...ps, and phenomenal recipes, I can proudly say, I am down 112 pounds and not only do *I* eat healthier, but so does my family (husband and 2 daughters - ages 3 and 6). We've enjoyed so many of your recipes and I am constantly putting your books on my... "wish lists." Well, Monday, I decided I was going to fill my own wish list, just dove right in and ordered ALL of your books at once through your link.. they came in today and I spent the entire evening reading Secrets to Controlling Your Weight, Cravings, and Mood! So much insight in that little book! You touched on many of the problems I still struggle with and have given me even MORE insight to fight my "issues." I just want to say THANK YOU for all you do.. all you've shared for FREE.. and helping me AND my family find a healthier way and STILL be able to enjoy what we eat without feeling deprived! Love to you!!"



The most common complaint I hear about this diet is that "it costs too much to eat healthy"...well, I have an argument to that!



Parents take the time to research the safest cars, spend tons of money on the best toys, $50 on video games, the best colleges, and vacations, drop $20/ticket to see a sporting event that lasts 2 hours, BUT when it comes to the health of thier children, they don't realize the connection between food and our emotional, physical and spiritual health. I volunteered at a nursing home and I asked a man what the "secret of a happy life" was, he responded "Take care of your health." That was when I was a teenager and I didn't really think much of his answer, but now I understand that when we don't feel good, the whole day suffers and so do the people around us. Healthy food = healthy moods.

Also, this dessert costs a lot less to make even with the "healthified" ingredients that it does to purchase an unhealthy version at a bakery!


CAKE:
6 TBS coconut oil or butter, softened
1 1/2 cups blanched almond flour
1 tsp baking powder
1/2 tsp Celtic sea salt
3/4 cups SWERVE (or erythritol)
1 tsp stevia glycerite
4 eggs
1 tsp vanilla extract
FILLING:
3 (8 oz) pkg cream cheese, softened (or coconut cream if dairy allergy)
1/4 cup SWERVE (or erythritol)
1 tsp stevia glycerite
2 tsp vanilla, divided
CHOCOLATE ICING:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream (or coconut milk if diary allergy)
1/4 cup confectioner SWERVE (or erythritol)
1 tsp stevia glycerite

Make cake: Preheat oven to 350°F. Grease a cupcake pan (coconut oil spray) OR use cupcake liners. Sift together almond flour, baking powder, and salt into a large bowl. In another bowl, beat together butter and sweetener with an electric mixer at medium-high speed until pale and fluffy, 3 to 5 minutes. Beat in eggs 1 at a time, beating well after each addition, then beat in vanilla. Reduce speed to low, then add flour mixture to blend until batter is just smooth. Spoon batter into muffin pan.

Cream Filling: Beat cream cheese, sweetener and 1 tsp of the vanilla with electric mixer on medium speed until well blended. Place 1 TBS of cream filling into the almond flour batter of each cupcake.

Bake at 300°F for 18 to 24 minutes or until center is almost set. Let cool before frosting.

Chocolate Icing: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water...see photo). Stir well until just melted (don't burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Use to drizzle over cooled cupcakes. YUM! Makes 18 cupcakes.

NUTRITIONAL COMPARISON (per cupcake)
Traditional Cupcake = 240 calories, 15g fat, 2 g protein, 32.2 carbs, trace fiber
"Healthified" Cupcake = 203 calories, 19g fat, 5g protein, 3.4 carbs, 1.4 g fiber

New Protein Waffle

Some people comment that they LOVE the Protein Waffles made with almond flour. I have one mother who writes me all the time on how that is the only way for her picky eaters to eat protein at dinner. But there are a few of you who comment that they are too crispy and dry. I have made waffles out of coconut flour before and they are too soft and rubbery, but I have found the solution! The protein powder makes these waffles soft on the inside and crispy on the outside!

TIP: I make a triple batch of waffles whenever I make them and store them in the freezer. If I get home late from work, we have waffles and eggs! All I have to do is toast the waffles like an Eggo Waffle and fry a few eggs...dinner is ready in 5 minutes!

"HEALTHIFIED" PROTEIN WAFFLES
1/2 cup coconut flour
1 cup JAY ROBB vanilla egg white or whey protein
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 1/2 cup unsweetened almond milk
4 eggs
4 TBS butter or coconut oil, melted

Preheat waffle iorn to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS Coconut oil spray). Enjoy! Serve with Nature's Hollow Xylitol syrup. Makes 10 waffles.

NUTRITIONAL COMPARISON (per waffle)
Traditional Waffle = 223 calories, 8.5g fat, 5g protein, 27 carbs, 0.7g fiber (26.3 effective)
"Healthified" Waffle = 144 calories, 8g fat, 12.2g protein, 4g carbs, 2.1g fiber (1.9 effective)

Grilled Prosciutto and Zucchini with Liver Cleansing Dip

Your liver plays a major role in weight loss. The liver is a chief organ in the body for metabolism functions. Keeping our liver at optimal health should be a main focus of your weight loss plan. I write a chapter in my book, Secrets to a Healthy Metabolism, called Tired Toxic Liver...this is my mom's favorite sub-chapter because it all makes sense!

The liver makes and secretes bile for storage in the gallbladder. During digestion, the bile is moved to the intestine to break down fats. But, if the liver is congested, it doesn’t produce enough bile for fat to be broken down. The liver can become congested from chemicals, toxins, drugs and heavy metals. Evidence of a "fatty liver" is often shown by a roll of fat at the waistline, which happens because the liver has stopped breaking down fat and started storing it. Only once you bring your liver back to full function, will you lose this fat. This is why I list specific ingredients like "aluminum free baking powder." All of these steps help the body in little, yet important ways.

Like every American, you're probably totally puzzled on which is the right weight loss plan. You've been flooded with emails of new miracle diets, and wondering if there are any health risks associated with them. Before choosing a weight loss programs, you need to discover if your liver could be to blame for your issues. When the liver is overloaded and toxic, every organ in a person's body is affected and weight loss efforts are stalled. Some signs of a toxic liver are weight gain, cellulite, abdominal bloating, indigestion, fatigue, mood swings, depression, high blood pressure, elevated cholesterol, and skin rashes. Many people struggle with weight gain and a sluggish metabolism most of their lives, and go through lots of yo-yo dieting unsuccessfully. “So why doesn’t anything really work?” we may ask. We have been tackling the symptom when we should be addressing the cause; weight gain is often due to poor liver function.

The liver performs more than 400 different jobs, and is the body's most important metabolism-enhancing organ; it acts as a filter to clear the body of toxins, metabolize protein, control hormonal balance and enhance our immune system. Your liver is a “worker bee” that can even regenerate its own damaged cells! But our liver is not invincible. When it is abused and lacks essential nutrients, or when it is overwhelmed by toxins, it no longer performs as it should. Fat may build up in the liver and just under the skin, hormone imbalances can develop, and toxins increase and get into the blood stream.

The liver metabolizes not only fats, but proteins and carbohydrates for fuel. It breaks down amino acids from proteins into various pieces to help build muscle; which directly impacts your calorie burn. It also transports amino acids through the blood stream for hormone balance; which is critical to avoid water retention, bloating, cravings, as well other undesired weight issues. Amino acids also help move waste, such as damaged cholesterol, and used estrogen and insulin to the liver, for detoxification and elimination through the kidney.

The liver's most important function, and the one that puts it at greatest risk for damages, is to detoxify the numerous toxins that attack our bodies daily. Working together with the lungs, kidneys, skin and intestines, a healthy liver detoxifies many damaging substances and eliminates them without polluting the bloodstream. When we cleanse the liver and eat the right foods, liver metabolism will improve and we start burning fat. As liver function improves, so does energy. With more energy, fitness improves, because we have the ability to exercise more and improve our muscle tone.

The following are the most common symptoms of a toxic liver; being edgy, easily stressed, elevated cholesterol, skin irritation, depression, sleep difficulties, indigestion, kidney damage, heart damage, brain fog, hypothyroidism, chronic fatigue, weight gain, poor memory, PMS, blood sugar imbalances, allergies, or obesity. The liver also plays a role in migraines. If this vital organ is overloaded with toxic substances, it can cause inflammation that triggers migraine pain. If you have tried many ways to improve your health and energy level and nothing seemed to help, it is possible that your tired liver is triggering your difficulties. Restoring liver function is one of the most essential actions you could ever do for your health. When the liver gets congested it will remain that way and get worse until it gets cleaned and revitalized.

Some AMAZING liver cleaners included in this recipe are:
1. GARLIC: Garlic contains compounds that have sulfur which activate the liver enzymes responsible for flushing out toxins from the body. It also contains allicin and selenium, two powerful nutrients proven to help protect the liver from toxic damage, and aid it in detoxing the liver.
2. CITRUS: Lemon and lime are rich in natural vitamin C and antioxidants, two powerful liver cleansers. Like garlic, citrus contains compounds that boost the production of liver detoxification enzymes. It also contains a flavonoid compound known as naringenin that causes the liver to burn fat rather than store it.
3. TURMERIC: Turmeric, one of the most powerful foods for maintaining a healthy liver, it actively protects the liver against toxic damage, and even regenerate damaged liver cells. Turmeric boosts the natural production of bile, shrinks engorged hepatic ducts, and improves overall function of the gallbladder, another body-purifying organ.

If you want more ideas on food to eat for your liver, see the chapter TIRED TOXIC LIVER in my Secrets to a Healthy Metabolism Book. Some things that cleanse the liver are lemon, garlic, herbs and healthy oils. So here is a tasty liver-cleansing recipe.

"HEALTHIFIED" PROSCIUTTO and ZUCCHINI SALAD
DIP:
1/4 cup fresh lemon or lime juice
1/4 cup chopped mint
2 garlic cloves, very finely chopped
1 tsp finely grated lemon or lime zest
1 tsp ground turmeric
1/4 cup extra-virgin olive oil, plus more for brushing
1/2 tsp Celtic Sea Salt and freshly ground pepper
FOR SKEWERS:
4 medium zucchini, very thinly sliced lengthwise on a mandoline
6 oz thinly sliced prosciutto

Preheat grill. In a bowl, combine the citrus juice with the mint, garlic, lemon/lime zest, turmeric and the 1/4 cup of olive oil. Add salt and pepper to taste. Thread the zucchini and prosciutto onto 12-inch bamboo skewers. Lightly brush the zucchini and prosciutto with olive oil and season with salt and pepper. Grill the skewers over high heat until the zucchini and yellow squash are lightly charred, about 1 1/2 minutes per side. Serve with the mint dip on the side.  Makes 4 servings.

NUTRITION INFORMATION (per serving):
"Healthified" Salad = 221 calories, 16g fat, 11.7g protein, 9.5g carbs, 3g fiber (6.5 effective carbs)

Garlic Zucchini "HUMMUS" and Cinnamon-Sugar Hummus

Here is a sneak preview of my new Kids Color Cookbook, which is now offered in an electronic version! I also wanted to take the time to thank all of you for your love and support. My husband lost his job over a month ago and we have been trying to make it on one income. All of your help with buying my books and purchasing through my aStore really helps my family. You all are blessings to us! Click HERE to find my books and other healthy products!

Most of you know hummus is traditionally made with chickpeas, which is a legume. My program doesn't allow beans or legumes. Sure, they seem harmless...no corn syrup, no trans-fats, no "plastic package" surrounding this food item...so what's wrong with eating Hummus?

Beans and legumes, as well as grains, contain lectins, which are indigestible proteins found in plants that attach themselves to the lower intestine, causing a really unpleasant inflammatory response and a cascade of bowel issues. This is when people suffer from Crohn's, colitis, IBS, and other auto-immune disorders. These lectins also increase the risk of leptin resistance (which I write a whole chapter on in Secrets to a Healthy Metabolism). Leptin is the hormone that signals that we are full, which can malfunction causing over-eating. 

This is why I suggest a grain-free, bean-free diet. My passion is to make this limited diet as tasty as possible so you can stay successful! Here is a recipe that you will totally enjoy that is low in starch and no lectins!

"HEALTHIFIED" GARLIC HUMMUS

1 large zucchini, cut into chunks
1/2 cup tahini

1 clove garlic, peeled
1 TBS macadamia nut or olive oil
2 TBS lemon juice
1 tsp cumin
1 tsp smoked paprika
1 tsp Celtic sea salt

Combine all the ingredients in a high powered blender or food processor and process until smooth. Taste and adjust the seasonings to taste. Makes 4 servings.

CINNAMON-SUGAR "HUMMUS" VARIATION: Omit the garlic, cumin, and paprika. Add 1/4 cup Swerve (or 1 tsp stevia glycerite) and 2 tsp cinnamon. Serve with BAGEL CHIPS (recipe in Kids Cookbook).

NUTRITIONAL COMPARISON (per cup)
Traditional Hummus = 435 calories, 21g fat, 10g protein, 49.9g carbs, 9g fiber (40.9 effective carbs)
"Healthified" Hummus = 228 calories, 19g fat, 6.5g protein, 10.5g carbs, 3.9g fiber (6.6 effective carbs)

Easy Paella and MARATHON WEIGHT GAIN

I love exercise for so many reasons. For me, it boost my soul and makes me happy. I love my morning run in the country...seeing deer, the silence, the emotion of gratitude... It took me years to enjoy running. When I first started, I remember aiming for 1/2 mile and that was tough. Now I run every morning without hardship and I do it because I love it, not for weight loss.

I did however sign up for a marathon 6 years ago for weight loss and guess what happened? I GAINED weight! I was running 2 times a day. I would get on the scale and it would go up! ARG. I ate the same low carb way...what is going on? I was overtraining, I went beyond  excessive cardio. My high-intensity exercise  routine pushed the body’s stress response too far, which lead to a cascade of biochemical responses that can caused damage to my health.

First, let’s be more specific, MOST people do cardio to lose weight. Some people are more focused on the number on the scale rather than "fat" loss (see photo of fat vs muscle).  The majority of “fat” in our body (over 80%) is collected in one form and stored in body fat cells.  To get rid of it, we can use it as energy which is a process called lipolysis. BUT if you are a "sugar" burner, meaning, you fuel your body with carbs before you exercise, you don't initiate the human growth hormone to burn fat.... you just burn "sugar."

Too much cardio stimulates a stress hormone called Cortisol...yes, you probably heard advertisements for weight loss drugs to reduce cortisol, the undesired "belly fat" increasing hormone...Don't waste your money on these. The easiest and free way to lower cortisol is to sleep! This is why most people gain weight in the summer...not enough sleep. Anyway, cortisol is the hormone that is released when the body is under stress. Stress can be from work, family, not enough sleep, bad eating habits, and excess exercise, such as marathon training, which all stimulate cortisol. All of our hormones go in waves, like the ocean, cortisol is naturally high in the morning, but chronically high levels of cortisol increases your risk for a variety of health issues, such as depression, weight gain, sleep disturbances, and digestive issues. Also, cortisol and testosterone seem to conflict; Aerobic work = more cortisol release = less available testosterone (and you know what that does) while cortisol is elevated.

Excess cardio also effects our brain neurotransmitters such as serotoinin, GABA, and dopamine which are our feel-good, anti-anxiety brain waves. Craving for carbohydrates and binge eating is associated with low serotonin levels. When you burn these out with stress and intense exercise this leads to feelings of depression, chronic fatigue and sleep disorders. A shortage of these healthy neurotransmitters negatively affect the hypothalamic-pituitary axis, which can cause serious conditions such as hypothyroidism. This is why I ask my clients if their thyroid disorder happened during a stressful event. Stress = excessive adrenal hormone output = adrenal burnout = adrenals steal from thyroid.  Hypothyroidism is known to cause weight gain, depression, constipation and digestive dysfunction along with other undesired problems. Again, stress can be from a loss of a loved one, family stress, work stress, exercise induced stress, not enough sleep and poor eating habits.

Excessively intense exercise can cause a variety of health problems, especially for those dealing with other concurrent stressors such as autoimmune disease, leaky-gut, or adrenal fatigue. On the other hand, short, high-intensity workouts are awesome for stimulating the human growth hormone, which induces fat loss.

Another issue when women complain that they are feeling more tired, losing their hair, and not losing weight with exercise is that they are most likely low in iron. About 90% of women are low in iron due to menstruation, a diet filled with gluten which inhibits iron to be absorbed, and excess cardio. Cardio causes you to also lose iron. Fat loss is all about oxidation... if you lack iron you have a hard time carrying oxygen to the mitochondria of you cell, which is where you burn fat. SO, if you are low in iron, fat burning is hard to accomplish. The problem comes in when we push ourselves too hard and we deplete our body even more of this mineral each time you step onto that treadmill. I have a whole chapter about working out for your menstrual cycle in my book: Secrets to a Healthy Metabolism for more tips on how to burn fat efficiently. 

I am still very active, I run in the morning, lift HEAVY weights, practice yoga and walk with my boys after dinner, but I no longer HAVE to run or workout. I do it because I love it.

People often complain to me that they don't have time to cook, well, using things like cauliflower "rice" cuts the time down significantly. I make cauliflower into "rice" the night before so all I have to do is stir fry it up until soft. Traditional rice take a long time to cook; cauliflower rice only take 3 minutes.

"HEALTHIFIED" PAELLA
MARINADE:
2 TBS macadamia nut or olive oil
1 TBS paprika
 2 tsp dried oregano
 Celtic sea salt and fresh black pepper to taste
2 lbs boneless chicken breasts, cut into 2 inch pieces

"RICE":
4 TBS coconut oil, divided
3 cloves garlic, crushed
1 tsp crushed red pepper flakes
1 head of cauliflower, pulsed into "RICE"
1 pinch saffron threads
1 bay leaf 1/2 bunch Italian flat leaf parsley, chopped
2 lemons, zested
1/2 cup onion, chopped
1 red bell pepper, coarsely chopped
1 lb chorizo sausage, casings removed and crumbled
1 lb shrimp, peeled and de-veined

In a medium bowl, mix together 2 tablespoons oil, paprika, oregano, and salt and pepper. Stir in chicken pieces to coat. Cover, and refrigerate.

Cut the cauliflower into pieces and pulse in a food processor until small pieces of "rice." TIP: You can also use the heart of the cauliflower for rice, or use for making "French Fries." Set aside "rice." (TIP: can do this up to 2 days ahead of time and store in fridge for easy lunch/dinner options).

 Heat 2 TBS oil in a large skillet or paella pan over medium heat. Stir in garlic, red pepper flakes, and Stir in saffron threads, bay leaf, parsley, lemon zest and cauliflower "rice". Cook, stirring, about 3-5 minutes or until cauliflower pieces are done to desired liking.  If you want a visual, click HERE to see a video of me making Cauliflower Risotto on KARE 11 TV.

 Meanwhile, heat 2 tablespoons oil in a separate skillet over medium heat. Stir in marinated chicken and onion; cook 5 minutes. Stir in bell pepper and sausage; cook 5 minutes. Stir in shrimp; cook, turning the shrimp, until both sides are pink. Spread cauliflower "rice" mixture onto a serving tray. Top with meat and seafood mixture. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Paella = 736 calories, 35g fat, 55g protein, 46g carbs, 2.9g fiber (43.1 effective carbs)
"Healthified" Paella = 531 calories, 32g fat, 55g protein, 3.8g carbs, 1.3g fiber (2.3 effective carbs)

Here is a SUPER FOOD to help with iron levels, energy and soooo many things!

SPIRULINA: It is a sea vegetable in concentrated form (Enhances Immune System, Improves Digestion,  Suppress bad bacteria like candida and ecoli and help strengthen the good digestive bacteria that help reduce stomach bloating and help increase digestive health, Increases Energy and Endurance,  Detox’s metals and toxins from the body and blood. It is a great detoxifier because it naturally contains manganese, zinc, copper, selenium and other minerals that help neutralize free radicals that cause cell damage. Cleanses the liver and kidneys. Balance blood sugar levels to help control cravings, appetite, and weight, Helps maintain healthy cholesterol levels, Reduces inflammation and water retention, Reduces seasonal allergies, Anti-aging: high antioxidants, Eye Health: more beta-carotene than 10 carrots! Enhances nails and hair, Spirulina is the highest source of vitamin B-12. Are you a female/an athlete/or have a food allergy and are low in iron? Spirulina is very high in available iron which is very important to supplement with especially if you are female.

http://astore.amazon.com/marisnutran05-20/detail/B004SCDA2Q

Sorbet and KIDS COLOR COOKBOOK

Quick note for all my followers in Europe.  All my books are now available in Europe through Amazon!  Thanks for your support!

Before my revelation of the biochemistry of food and our weight, I was so proud of my “perfect” diet of whole grains, fruits, and fat-free desserts (including Fat Free SORBET!), but I was still puzzled why I had uncontrollable cravings around food. By finding the correct supplements to change my biochemical imbalances, I started a high healthy-fat, grain-free, no starch diet; I finally found peace in my body. I didn’t feel deprived or compelled to overeat.

Blue Bunny Raspberry Sherbet INGREDIENTS: Water, Sugar, Corn Syrup, Nonfat Milk, Raspberry Puree (Red Raspberry Puree, Sugar, Water, Natural Flavors, Carob Bean Gum, Sodium Benzoate as Preservative), Whey, Citric Acid, Natural and Artificial Raspberry Flavor, Methyl Cellulose, Beet Color, Carob Bean Gum, Karaya Gum, Pectin, Red 40, Blue 1.

What happens when you eat too many carbohydrates? No matter where the carbohydrates are being stored, liver or the muscles; the total storage capacity of the body for carbohydrate is really quite limited. Once the levels in the liver are filled with glycogen, excess carbohydrates have just one fate: to be converted into fat and stored. Even though carbohydrates are fat-free, excess carbohydrates ends up as excess fat. But that’s not the worst of it. Any meal or snack high in carbohydrates will generate a rapid rise in blood glucose. To adjust for this rapid rise, the pancreas secretes the hormone insulin into the bloodstream. Insulin then lowers the levels of blood glucose. The problem is that insulin is mainly a storage hormone; it works to put aside excess carbohydrate calories in the form of fat in case of a future food shortage. The insulin that's stimulated by too many carbohydrates assertively promotes the accumulation of body fat. To recap, when we eat too much carbohydrate, we are sending a hormonal message, through insulin, to the body that states: "Store as fat”. They also tell it not to release any stored fat. When this happens, you can’t use your own stored body fat for energy. So the excess carbohydrates in your diet not only make you fat, they make sure you stay fat.

After you eat carbohydrates your pancreas releases insulin and your blood sugar increases. Insulin makes sure your cells receive some blood sugar necessary for life, and increases glycogen storage. But, it also tells your body to use more carbohydrate, and less fat, as fuel. Insulin also converts almost half of your carbohydrate intake to fat for storage in-case of an energy emergency. If you want to burn fat for energy, the insulin response must be decreased. Eating refined sugars release a lot of insulin, allowing less stored fat to be burned.

High insulin levels also suppress two important hormones: growth hormone and glucagon. Growth hormone is used for muscle development and building new muscle mass. Glucagon promotes the burning of fat and sugar. Eating a high carbohydrate meal also stimulates hunger. As blood sugar increases, insulin rises with an immediate drop in blood sugar. This results in hunger, often only a couple of hours after the meal. Cravings, usually for sweets, are frequently part of this cycle, leading you to snack on more carbohydrates. Not eating makes you feel ravenous shaky, moody and ready to "crash." This cycle causes you to never get rid of that extra stored fat, and a decrease in energy. To read more, check out Secrets to a Healthy Metabolism.

Insulin’s actions are countered by glucagon. Glucagon alerts the liver to slow down triglyceride and cholesterol production, for the kidneys to release excess salt and fluid, to the artery wall to relax and lower blood pressure, and to the fat cells to release stored fat to be burned for energy. But, insulin is a stronger hormone and when it is high, it suppress glucagon’s actions. After a childhood of sugar and starch consumption, metabolic syndrome and insulin resistance happens. This is why what we feed our children is so important. To find lots of 'kid-friendly' meals and snack, check out my new KIDS COLOR cookbook: The Art of Eating Healthy: KIDS.

"HEALTHIFIED" SORBET
1/3 cup unsweetened almond milk
1/3 cup SWERVE or Just Like Sugar (to keep it soft)
1 tsp stevia glycerite
2 1/2 cups fresh organic strawberries
1 TBS lemon juice
1/2 tsp Celtic sea salt (to keep it from hardening too much)

Place the ingredients in a food processor and puree until very smooth. Transfer the mixture to the chilled container of your ice cream machine (click HERE to find the one I love...I make ice cream so much, I broke mine and they sent me a new one for FREE! It is also 1/2 off now.) and make according to the manufacturer's instructions. Once complete, transfer to a chilled container and store in the freezer. NOTE: If you taste the sorbet after freezing and find the amount of sweetness is not right, adjust the level of sweetener, and then refreeze the sorbet. The sorbet is not affected by thawing and refreezing. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Haagan Daas Fat Free Sorbet = 240 calories, 0g fat, trace protein, 60g carbs, 2g fiber
"Healthified" Sorbet = 33 calories, 0g fat, 0.7g protein, 7.4g carbs, 1.9g fiber

NUTRITION CLASS and Skype Option

Hey all! I am holding a FOOD MOOD and WEIGHT LOSS class on Sunday JULY 15th from 5-7pm in my home (River Falls, WI) NOTE: IT WAS going to be held at the HAIRitage Salon in Prescott, but due to interest, we needed a larger space! The class is only $25. Pre-registration is required. For those of you who are out of the area there will be a Skype option. The Skype option will be limited to the first 25 people (so sign up fast) and you get a PDF of the slides to follow along with the Skype audio and video to recap the conversation.

Please email me at mariamindbodyhealth@gmail.com for more details.

This class is sure to SHOCK you! Find out exactly what certain ingredients do to our cells. What we put in our mouth directly effects our our moods, depression, anxiety, MS, energy, and memory. Participants will feel empowered to make permanent lifestyle changes. Find out which foods optimize our production of neurotransmitters such as serotonin and dopamine. You will also discover the biochemical connection to cravings and how over the counter medications and poor intestinal health can lower your mood. One of the most interesting connections is between cravings and our biochemical response! The more sugar we eat, the more we crave it. If you start your day off with cereal and skim milk, you aren’t going to be able to walk by the candy jar in your office at 2pm! Check out these to breakfast comparisons:

Option 1: 1 cup SMART START Cereal (1 cup skim milk and banana)

472 calories, 105 carbs, 4g fiber = 25.25 tsp of sugar in blood (IF you didn’t add any sugar!)

Option 2: 2 eggs, with 2 cups of mushrooms, peppers, onions

190 calories, 9 carbs, 3 fiber = 1.5 tsp of sugar in blood

Option 3: My homemade donut made with coconut flour

217 calories, 7.4 carbs, 4.6g fiber = 0.7 tsp of sugar in blood!

To eat is a necessity; to eat ‘healthy’ is an art.

TREATS will be served!

Burrito

I love waking up to these testimonies!

"Maria, thanks to your posts and books I am enjoying a new lifestyle. I am doing a weight loss program and your recipes have been a tremendous help. In less than a year I have lost 86 pounds. I have 14 to go to meet my first goal of loosing 100 pounds. 

So far my diabetes is in remission. No longer using and insulin pump or taking oral hypoglycemic medications. I was so sick and fat and heading for an early grave.  

I look forward to following your page and creating new dishes/ recipes with your help!! 

PS: Your boys are so blessed that you and Craig are their parents. Keep up the great work!!

Sue"

One thing that people often complain to me is that it costs too expensive to eat healthy. One way we save money is by not eating out. In a past life I LOVED Chipotle, but now we make a much healthier version and more affordable version at home.  TIP: Make extras and wrap in foil just like Chipotle does. You have lunches ready for the whole week!

PRICE COMPARISON
Chipotle Burrito = $6 for one serving
"Healthified" Burrito = $2 per one serving


"HEALTHIFIED" BURRITO 
"TORTILLA":
Coconut oil/butter/peanut oil for frying
3 eggs, separated
1/4 cup Jay Robb unflavored egg white or whey protein
2 oz cream cheese, softened
FILLING:
2 cups Cauliflower "Rice"
2 cups Organic Lettuce
1 lb Organic Chicken/Beef/Pork Loin
1 jar Marinated Peppers (or sauteed fresh peppers)
1 cup Salsa
1 avocado

"TORTILLA": 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 your desired burrito filling and enjoy! Makes 4 servings.

NUTRITIONAL COMPARISON (per tortilla)
Chipotle Tortilla = 290 calories, 9g fat, 7g protein, 44g carbs, 2g fiber
"Healthified" Tortilla = 126 calories, 8g fat, 11g protein, 1g carb, trace fiber

To make Cauliflower Rice: Cut the cauliflower into pieces and pulse in a food processor until small pieces of "rice." TIP: You can also use the heart of the cauliflower for rice, or use for making "French Fries."  Stir Fry the cauliflower rice in a saute pan for 3-5 minutes or until tender.  Set aside "rice." (TIP: pulse the cauliflower into "rice" ...leave raw...  2 days ahead of time and store in fridge for easy lunch/dinner options). If you want a visual, click HERE to see a video of me making Cauliflower Risotto on KARE 11 TV.


Chicken or Beef Filling: Place chicken breasts, beef roast, or pork tenderloin in a crockpot on low (I also dumped a jar of organic salsa in the crockpot). Cook on low for 6-8 hours or until you can pull the meat apart with a fork. When you get home you have awesome shredded meat to fill the tortillas with. Makes 4 servings.

NUTRITIONAL COMPARISON (per burrito)
Chiptole Burrito (with rice, chicken, corn salsa, cheese, sour cream and guac) = 1975 calories, 104g fat, 56g protein, 179g carbs, 20g fiber
"Healthified" Burrito = 310 calories, 18g fat, 15g protein, 8g carbs, 3g fiber (5 effective carbs)

A law firm sued Taco Bell for claiming they use TACO "MEAT"...but they "meat" is only 35% beef! Most of it is fillers like maltodexterin (which is higher on the glycemic index than sugar!).

I don't know which is worse, Taco Bell for making this junk OR the fact that if they boost the "meat" to 40% the FDA approves it at... "meat!" I don't know which is worse, Taco Bell for making this junk OR the fact that if they boost the "meat" to 40% the FDA approves it at... "meat!"

Spaghetti Carbonara

Yes, I am strict with clients, BUT it really works when you follow my instructions. Here is a wonderful testimony from a woman who came into my office at the end of April.

"Dear Maria,

I had to write to tell you just how much you have changed my life.  When i came to you for a consultation I was at the heaviest I had ever been in my life.  I was depressed, and scared for my health.  Seeing my Mom go through a stroke at age 57 , I guess you can say "scared me straight."  I had been checking out your blog on and off for quite a while before I finally decided that I HAD to make a change, and I felt compelled to seek out your help.  I was nervous, scared, and excited.  I had tried so many different methods of weight loss over the years that I wasn't sure if this was going to work or not.  Never in my wildest dreams did I think that my life would be transformed the way it has been because of all you have taught me.  When I first met with you, we found numerous health concerns, besides being obese, I also had a high estrogen level, sinus issues, severe eczema, asthma, intense cramps during my period, episodes of severe heartburn, and gas and bloating.  Through all the changes you suggested, and all of your amazing support I am so thrilled to say all of these things have disappeard, and on top of that I have lost 47 pounds, and I am still losing!  I feel incredible, and I couldn't have done it, and keep doing it without you.  Even after our month has been done you have continued to be my number one supporter.  Whenever people ask how I am doing it, I sing your praises.  You not only know what you are doing, you know what people need as far as caring and support.  A million thank yous,

Leah"

"HEALTHIFIED" CARBONARA
4 packages Miracle Noodles (or 2 medium zucchini)
8 slices bacon, chopped
1/2 cup onion, chopped
1 clove garlic, minced
1/4 cup fresh peas (optional...peas are a starch)
4 eggs
1/2 cup grated Parmesan cheese
1 pinch salt and black pepper to taste
2 TBS fresh parsley, chopped
2 TBS grated Parmesan cheese

Open Miracle Noodles, rinse with water (a lot!) and drain. Pat dry and set aside. If you are using zucchini, cut the zucchini into "pasta." If you are using zucchini "pasta" my suggestion is to only serve the sauce on the noodles you will eat that night. The leftover noodles and sauce get a little soggy, so reserve both separate. To find the awesome noodle maker click HERE.

In a large skillet, cook chopped bacon until slightly crisp; remove and drain onto paper towels. Reserve 2 tablespoons of bacon fat and heat in reused large skillet. Add chopped onion, and cook over medium heat until onion is translucent. Add minced garlic and peas (if using), and cook for an additional 1 minute. Return cooked bacon to skillet; add cooked and drained spaghetti. Toss to coat and heat through. Add beaten eggs and cook, tossing constantly with tongs or large fork until eggs are barely set. Quickly add 1/2 cup Parmesan cheese, and toss again. Add salt and pepper to taste (remember that bacon and Parmesan are very salty). Serve immediately with chopped parsley sprinkled on top, and extra Parmesan cheese at table. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Carbonara = 523 calories, 15.5g fat, 28g protein, 66.2g carbs, 0.8g fiber (65.8 effective carbs)
"Healthified" Miracle Noodle Carbonara = 197 calories, 12.9g fat, 15.8g protein, 4g carbs, 0.8g fiber (3.2g fiber
"Healthified" Zuuchini Noodle Carbonara = 212 calories, 13g fat, 17g protein, 7.4g carbs, 1.9g fiber (5.5 effective carbs)

Orange Push-Pops and JUICE FACTS

Oh boy! Check out the ingredients in these little treats marketed to children! When their brains and cells are growing at such a rapid rate, it is really important for them to not eat this stuff!


Outrageous Orange: Water, Sugar, Corn Syrup, Cream, Milk, Citric Acid, Whey Orange Juice, Guar Gum, Natural Flavor, Tragacanth Gum, Xanthan Gum, Ascorbic Acid (Vitamin C), Yellow 6, Yellow 5, Mono And Diglycerides, Red 40, Carob Bean Gum, Polysorbate 80, Pectin, Dextrose, Cherry Blast: Water, Sugar, Corn Syrup, Cream Milk, Citric Acid, Cherry Juice, Whey, Guar Gum, Natural Flavor, Tragacanth Gum, Xanthan Gum, Ascorbic Acid (Vitamin C), Mono And Diglycerides, Red 40, Carob Bean Gum, Polysorbate 80, Pectin, Dextrose. Turbo Grape: Water, Sugar, Corn Syrup, Cream, Milk, Grape Juice, Citric Acid, Whey, Beet Juice Color, Guar Gum, Ascorbic Acid (Vitamin C), Natural And Artificial Flavor, Mono And Diglycerides, Carob Bean Gum, Polysorbate 80, Pectin, Dextrose, Blue 1.

Now that you are becoming a better label reader, you skip the store-bought Push Pops, but how about orange juice? 100% orange juice contains as much sugar as a Coke. An 8 ounce glass = 6 tsp! Yes, it is 'natural' sugar, but drinking only the juice from an orange, you lose the fiber to slow the blood sugar from increasing too much. You also lose a lot of vitamin C when you juice an orange, which is why orange juice is 'fortified' with vitamin C, while if you EAT a real orange you get natural occurring vitamin c. To get the 6 tsp of sugar from a small glass of juice, you need to eat about 3 oranges.

For more kids ideas, check out my new KIDS COLOR COOKBOOK!  Click HERE to find.

"HEALTHIFIED" PUSH POPS
1 orange, peeled
4 oz cream cheese or coconut cream, softened
1 cup unsweetened vanilla almond milk
4 TBS SWERVE (to keep it soft) *see below
1 tsp stevia glycerite
1/4 tsp Celtic sea salt (to keep it from hardening too much)

Peel the orange and remove the seeds. Place in a blender or food processor and process until a fine puree. Add in the cream cheese, almond milk, sweetener and salt until smooth. Pour mixture into Push Pop molds (click HERE to find them). Place in freezer for at least 2 hours and serve.

Makes 4 servings.
NUTRITIONAL COMPARISON (per serving):
Traditional Pops = 230 calories, 13g Fat, 3g protein, 27 carbs, 0g fiber
“Healthified” Pops = 130 calories, 10g fat, 2.8g protein, 6.7 carbs, 1.4g fiber

SWERVE: Swerve uses a Non-GMO erythritol manufacturer who employs technology that relies on the inherent ability of certain natural yeasts to convert sugar into erythritol. The resulting erythritol is then purified, dried and sieved. This process does not require any solvents, other than water. No synthetic chemical processes are required and the resulting Erythritol is identical to that which is found in nature.  It measures cup for cup like sugar and it also does not have the same "mouth-cooling" sensation compared to other brands of erythritol on the market.

Clam Chowder in a Bread Bowl

I LOVE helping by giving out free information and recipes, but I could use a little help... I entered my sweetie pie, Kai in a photo contest. If you have time, please vote for him by clicking HERE. After you register and vote, you can go back and vote EVERY DAY until June 18th!

Do you suffer from migraines? PMS? Mood swings?Nutrition plays an important role in maintaining proper hormone balance. For example, things that increase estrogen make the monthly menstrual cycle much more uncomfortable and can cause migraines. Alcohol, carbohydrates and synthetic hormones in our food supply are some of the main culprits of these extreme hormone fluctuations.


Our body produces 3 types of estrogen:
1. Ovaries produce healthy estrogen: Estradiol
2. Fat Cells store and form unhealthy estrogen: Estrone
3. 3rd type is produced only when pregnant: Estriol

Healthy estrogen from our ovaries gives women ample curves, attractive breasts and youthful skin. However, estrogen from our fat cells and external sources causes too many curves…or you might say ‘bulges,’ mainly in the belly area (MEN THIS CAN HAPPEN TO YOU TOO). Farmers have known this for years. They use a little synthetic estrogen to fatten their cattle. But women say to themselves: “I don’t take any form of estrogen. Why do I have too much?” The sad truth is that estrogen comes from our food choices. Our bodies make more estrogen when we eat too many processed carbohydrates. Insulin, the master hormone, is secreted from the pancreas in response to sugar and processed carbohydrates. Insulin stores fat and also causes our bodies to make more estrogen.

I write a chapter in my book: Secrets to a Healthy Metabolism on "Alcohol, It's NOT Just the Calories." When you consume alcohol, it increases estrogen by 300% and decreases testosterone for up to 24 hours. This is why men have a "beer belly" or should I say an "estrogen belly."


Some ways we get too much estrogen is exposure to chemicals that mimic estrogen such as many plastics (microwaving food in plastic dishes or using plastic wraps and containers...like they did in the schools on JAMIE OLIVER's FOOD REVOLUTION) or eating non-organic food. Beef and chickens are typically given potent estrogenic substances (‘super-estrogens’) to make them more productive. Our produce is often laced with these substances. People develop estrogen dominance as a result of a high-carb low-fiber diet, consuming excess fructose, drinking alcohol, having a "Tired-Toxic Liver", 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. Migraines are a common problem with excess estrogen. Click HERE to find supplements to help with hormone balance.


This is also why I choose Jay Robb whey; it is hormone free. Click HERE to find the Protein Powders I recommend. If you are allergic to whey/dairy, you can always use Jay Robb egg white or low-sugar allergen-free pea protein.

When Craig and I first married, he had to work in the San Francisco area. I was still in college, so on the weekends, I loved coming to visit him. I'm a quiet, country girl, but I really LOVED San Francisco and the whole coastal area. During one visit to Monterey, I ordered a HUGE bowl of clam chowder that was served in a bread bowl. Boy, it was so tasty, but I sure wasn't the person I am today! I didn't look healthy OR FEEL healthy. I don't know when my will power was strong enough to not order junk off of restaurant menus, it took years...but now there's no way I would sacrifice how good and strong I feel. I love the food I eat. I don't need wheat to satisfy my cravings.

BREAD BOWL:
1 cup Jay Robb unflavored whey protein (or egg white protein)

6 tsp coconut oil OR butter, melted (plus extra for greasing)
1 cup unflavored almond milk
1 cup chicken broth (or 1 more cup almond milk)
4 eggs
1/2 tsp Celtic sea salt

Preheat the oven to 425 degree F. Grease 6 soup bowls with butter or coconut oil spray. (Click HERE to find cute soup bowls). Place the bowls in the hot oven for about 8 minutes. Meanwhile, in a medium sized bowl blend together the whey, almond milk, broth eggs and salt. NOTE: If dairy allergy, you could use EGG WHITE protein. Click HERE to find.

Carefully remove hot soup bowls from oven. Dollop 1 tsp of butter or coconut oil into each hot bowl and pour the batter in until 2/3 full. Bake for 15 minutes at 425 degree F. Leave the oven closed and reduce heat to 325 degree F to bake for an additional 10-12 minutes. Makes 6 servings. Set aside. Once totally cool, cut the top of the bread bowl off to fill with soup.


CHOWDER: 
4 slices bacon, chopped into pieces
1/2 cup minced onion
1/2 cup diced celery
1 cup cauliflower, cut into 1 inch pieces
2 cups chicken broth
1/2 tsp fish sauce (optional Umami flavor:)
1 8 oz package cream cheese
3 (6.5 ounce) cans minced clams
1 1/2 tsp Celtic sea salt
ground black pepper to taste

In a large skillet, fry the bacon, onion, celery, and cauliflower pieces in a pan until bacon is crisp. Drain juice from clams over the onions, celery, and cauliflower. Add chicken broth to cover, and cook over medium heat until veggies are tender. Meanwhile, in a large, heavy saucepan, add in the cream cheese, stir constantly until thick and smooth. Stir in vegetables and clam juice. Heat through, but do not boil. Stir in clams just before serving. If they cook too much they get tough. When clams are heated through season with salt and pepper. Makes 6 servings.


NUTRITIONAL COMPARISON (per serving)
Traditional Clam Chowder in a bread bowl = 611 calories, 23g fat, 16g protein, 81g carbs, 4g fiber (77g effective carbs)
"Healthified" Chowder = 382 calories, 24.2g fat, 36g protein, 5g carbs, 1g fiber (4 effective carbs)

TIRAMISU TWINKIES and The "WHITE" diet!?

When you do an internet search for Colitis or Crohn's, you most likely will find the "White Diet" plan. In this plan you are not suppose to eat whole grain bread.... eat white bread. No brown rice.... only white rice.

The WHITE DIET consists of: Rice, Egg Whites, White meat of chicken, White bread, White kind of cheese, White beans, Non-fat milk

They advice to follow this diet only three day. Let me explain why this is not the way to go...Colitis is a disease that causes inflammation in the intestines and other areas of the body. The over active immune system of the colitis patient and daily bouts of diarrhea coupled with blood loss during an active flare up drain the body of major nutritional needs, such as iron and vitamin B-12. ALL OF this is linked to gluten allergies. Gluten in the gut causes an auto immune response; increasing inflammation, pain, malabsorption of vitamin b-12 and iron. The intestines look like a "shag carpet" (the villi should be long and wavy)...as you consume gluten, vegetable oils, and genetically modified foods, your "carpet" gets cut. You digest foods with your "carpet." As your carpet gets shorter and shorter, you start to have absorption issues, gas, pain, diarrhea, and other serious issues. You need to HEAL the carpet with a low starch, anti-inflammatory diet, along with l-glutamine and other supplements that help your "carpet" to grow. NOTE: you digest dairy at the end of the carpet, so a gluten allergy and dairy sensitivity usually go hand in hand, but if you grow your carpet back, you usually can start to consume quality dairy (not skim milk!) again after you heal. Healing time will depend on how strict you are with your diet and supplement regime.

People suffering from this disease are also very depleted in good gut bacteria because diarrhea causes you to lose the bifido and acidophillous in your intestines...which makes flare ups happen more often because we need probiotics for proper digestion of our food. 

If Crohn’s disease and ulcerative colitis are caught before serious damage has been done, both conditions can be treated simply by restricting carbohydrates. This chart clearly shows that when carbohydrates are limited, both Crohn’s disease and ulcerative colitis respond very quickly. Carbohydrates, sugar and vegetable oils are extremely inflammatory and terrible for our intestinal health. Could the increase in carbohydrates and sugar be the cause of all these problems??? In 1840 the average person consumed 2 tsp of sugar a day and in 2009 a typical person consumed over 63 tsp every day!!!  

The main things to avoid is gluten and Long Chained Triglycerides. Long-chain triglyceride impairs the healing time in active Crohn’s disease. These fatty acids are substrates for inflammatory eicosanoid production. Polyunsaturated oils: Red meat has long been wrongly blamed for IBS. A study published in December 2009 shows that linoleic acid harms the gut but news reports and health websites mislead by blaming ‘red meat’ — which contains the least linoleic acid. It’s the polyunsaturated fats and oils, derived from seeds such as sunflower, safflower, soy and corn, which are the major dietary sources of linoleic acid; they are the most harmful oils for those with intestinal problems because they increase inflammation.

When it is absorbed in the intestinal lining, linoleic acid is transformed to arachidonic acid, which is a component of the cell membranes in the bowel. Arachidonic acid can then be converted into various inflammatory chemicals. High levels of these chemicals have been found in the intestinal tissue of people suffering from intestinal disorders.

Long chained triglycerides come from VEGETABLE OILS...this means anything that is pre-packaged; salad dressings, roasted nuts, "baked" chips, popcorn, crackers, cereal...you name it! We have been wrongly pushed to replace healthy saturated fats like coconut oil with harmful fats such as canola!

HOWEVER, coconut oil is a medium-chained fatty acid. MCFA are broken down almost immediately by enzymes in the saliva and gastric juices so that pancreatic fat-digesting enzymes are not even essential. Therefore, there is less strain on the pancreas and digestive system. This has important implications for patients who suffer from digestive and metabolic problems. Since it is easily absorbed in the digestive tract it also helps other essential healing nutrients become absorbed as well. Ulcerative colitis often begins with a virus or a bacterial infection and that the body’s immune system malfunctions and stays active after the infection has cleared. Coconut has antimicrobial properties that affects intestinal health by killing troublesome microorganisms that may cause chronic inflammation. Coconut oil resembles breast milk more than any other food...breast milk helps keep babies healthy!

People with the highest intake of omega 3 fatty acid also known as docosahexanoic acid reduced the complications of crohn's and colitis by 77%. Omega 3 fatty acid is found in oily fish such as salmon and sardines.

STEPS TO HEAL:

1. Consume Organic Bone broth: my son Kai drinks this every day.
2. Consume Coconut Oil: in my recipes, I always give coconut oil as an option. It works great for baking.
3. NO SUGAR, this includes starch too. White rice consists of glucose molecules hooked together in a long chain. The digestive track breaks it down into sugar.
4, NO VEGETABLE OILS: found in ANY pre-packaged food: cereals..."organic" cereals too!, roasted nuts, "ORGANIC CHIPS", boxed meals, frozen dinners, granola bars...
5. Supplement with l-glutamine, aloe vera and other healing supplements. And large doses of bifido bacteria for intestinal health. Please contact me for more help with supplements.
6. Eat the "Healthified" way!

How about bringing out your 'inner child' with a grown up dessert at your next dinner party!

"HEALTHIFIED" TIRAMISU TWINKIES
1 ½ cups blanched almond flour (or 1/2 cup coconut flour)
¼ tsp Celtic sea salt
½ tsp baking soda
2 TBS Butter or Coconut Oil
1/3 cup erythritol 
1 tsp stevia glycerite
3 large eggs (6 eggs and 1/4 cup unsweetened almond milk if using coconut flour)
1 tsp rum extract

In a mixing bowl combine almond flour, baking soda, and salt. Mix butter, sweetener, eggs and rum extract until smooth. Stir wet ingredients into dry. Grease Twinkie pan. Spoon batter into the pan. Bake at 325° for 30-40 minutes. Cool and fill with mascarpone cream. 

MASCARPONE CREAM:
4 oz mascarpone cheese (or cream cheese)
4 TBS espresso
3 TBS erythritol OR a touch of stevia glycerite (to taste)
1/4 tsp rum extract

Mix together until smooth (it will thicken overnight). Squirt into into Twinkies with injector tool. Dust Twinkies with unsweetened cocoa powder and a shaved ChocoPerfection chocolate bar.  Dip into a cup of espresso! Makes 8 servings.

NUTRITIONAL COMPARISON (per 72 gram serving size):
Traditional Twinkie = 300 calories, 9g fat, 1g protein, 54g carbs, 0 fiber
“Healthified” Almond Flour Twinkie = 204 calories, 16g fat, 8.5g protein, 5g carbs, 2.3g fiber (2.7g effective carbs)
"Healthified" Coconut Flour Twinkie = 197 calories, 10.8g fat, 9.4g protein, 12.5g carbs, 7.5g fiber (5 effective carbs)

Click HERE to find the Twinkie pan with cream injector on sale for $8 off!

(Above chart is from: Lutz W. Dismantling a Myth. Selecta-Verlag Dr. Ildar Idris GmbH & Co, KG Planegg Vor München, 1986: 125-180.)

Strawberry Angel Food Cake

BETTY CROCKER ANGEL FOOD CAKE Ingredients: Sugar, Wheat Flour Bleached, Egg White, Corn Starch, Leavening (Baking Soda, Citric Acid), Modified Corn Starch, Calcium Chloride, Modified Soy Protein, Salt, Cellulose Gum, Dextrose, Maltodextrin, Artificial Flavor, Sodium Lauryl Flavor (A Whipping Aid), Nonfat Milk.


Yuck! Sugar, sugar, sugar and soy... bad bad bad...

I get a lot of questions on products and protein powders that are made up of soy protein (such as Kashi cereals and bars, Special K protein bars, Melaleuca protein powder, Body By Vi, South Beach bars, Atkin's bars, Think Thin Bars...) and if those are okay to use.

A few reasons why I don't recommend soy protein: 

1. Soy produces phytoestrogens, which are estrogen-like. This estrogenic and toxic effect increases cancer in tissues that are estrogen sensitive, such as breast, uterus, and thyroid cancer. To explain how strong soy can have on our estrogen levels, in 2009, a jail was fined a lot of money because they fed their prisoners soy meat, soy milk, soynut butters... so they could keep their testosterone levels down!

Our body produces 3 types of estrogen:

1. Ovaries produce healthy estrogen: Estradiol

2. Fat Cells store and form unhealthy estrogen: Estrone

3. 3rd type is produced only when pregnant: Estriol

Healthy estrogen from our ovaries gives women ample curves, attractive breasts and youthful skin. However, estrogen from our fat cells and external sources causes too many curves…or you might say ‘bulges,’ mainly in the belly area. Farmers have known this for years. They use a little synthetic estrogen to fatten their cattle. But women say to themselves: “I don’t take any form of estrogen. Why do I have too much?” The sad truth is that estrogen comes from our food choices such as soy, alcohol or too many 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 isn't just a problem with women either...a big "beer" belly is really just an "estrogen" belly.

2. Soy blocks certain nutrients from absorption such as zinc, which is very harmful for low thyroid function and causes low sperm count.

3. Processed soy has been proven to cause growth disorders, thyroid problems, infertility, and tumors.

4. Soy has toxic chemicals and can’t be metabolized, unless fermented.

5. Soy contains enzymes inhibitors that reduce protein digestion. This is why vegetarians who try to eat meat again after a long time of eating soy have a hard time adding healthy protein back in.

6. Processed soy protein contains carcinogens such as nitrates.

7. Giving babies soy formula is the equivalent of 5 birth control pills a day.

For more on the dangers of soy read THIS by Dr. Mercola.

"HEALTHIFIED" ANGEL FOOD CAKE
18 egg whites
2 tsp cream of tartar
1 pinch salt
1 cup Jay Robb strawberry protein powder
1 cup Swerve confectioners' sweetener (or powdered erythritol)
1 tsp strawberry extract (or other extract)

Preheat oven to 350 degrees F (175 degrees C). Sift whey protein and confectioners erythritol together and set aside. In a large clean bowl, whip egg whites with a pinch of salt until foamy (save the yolks for "healthified" creme brule, "healthified" coconut custard, OR "healthified" ice cream). Add cream of tartar and continue to beat until very stiff (you will be able to put bowl upside down and the whites won't fall out). Add your favorite extract flavor. Quickly fold in whey mixture. Pour into a  greased 10 inch tube pan. Bake at 350 degrees F (175 degrees C) for 45 minutes. Makes 14 servings. OPTION: Serve in Push Pop Molds with fresh whipping cream and strawberries. Click HERE to find Push Pop molds. It also makes great FRENCH TOAST (see below for directions).

NUTRITIONAL COMPARISON (per serving)
Traditional Angel Food = 159 calories, 0.7g fat, 5.5g fiber, 35g carbs, 0.2g fiber
"Healthified" Angel Food = 54 calories, 0.7g fat, 11.1g protein, 0.9g carbs, trace fiber

I served mine with "healthified" FROSTING:
4 oz cream cheese or coconut cream
1/2 cup unsweetened almond milk
4 TBS Swerve OR a touch of stevia glycerite (to taste)

Bring cream cheese to room temperature. Mix together and place a dollop on top of cake. Makes 6 servings.

NUTRITIONAL COMPARISON (per 2 TBS serving)
Betty Crocker Frosting = 130 calories, 5g fat, 0g protein, 21g carbs, trace fiber
"Healthified" Frosting = 69 calories, 6.8g fat, 1.5g protein, 0.7g carb, trace fiber

Betty Crocker Frosting Ingredients: sugar, soybean and cottonseed oil shortening, water, high maltose corn syrup, corn starch, artificial flavour, monoglycerides, colour, cellulose, salt, potassium sorbate, polysorbate 80, sodium acid pyrophosphate, sodium carboxymethylcellulose, citric acid, tricalciumphosphate


YUCK! I wouldn't eat any of those ingredients!!!

"HEALTHIFIED" FRENCH TOAST
1 Angel Food Cake
4 eggs
1 cup unsweetened almond milk

Cut the cake into 1 inch thick slices. In a medium bowl, mix the eggs and almond milk. Heat a skillet to medium-high heat, greased with coconut oil. Dip each slice of angel food cake into the egg mixture. Place on skillet and fry on each side until golden brown.  Click HERE to find the Xylitol syrup I use.

NUTRITIONAL COMPARISON (1/4 cup syrup)

Maple Syrup = 210 calories, 0.2g fat, 0g protein, 54g carbs, 0g fiber (54 effective carbs)

Xylitol Sap Syrup = 50 calories, 0g fat, 0g protein,19g carbs, 18g sugar alcohol (1 effective carb)