Quesadillas

Here is a wonderful testimony from a client:

"When I first met Maria, I was eating a ridiculously low amount of fat and calories and working out every day, sometimes twice a day. I was unable to lose weight. I had been to my doctor, an endocrinologist, and a personal trainer who all told me the same thing....eat less, work out more. I was at a point where I was ready to give up. I was doing everything I was "supposed" to be doing, but I was still fat.

I started consulting with Maria and bought her books. I was surprised by the amount of information I didn't know about how to properly fuel my body. In four weeks, I lost 22 pounds. I was thrilled! On the fourth week, my scale broke. I decided to measure myself for fun that week. I carefully took my measurements and then forgot about them. Ten days later, I remembered and decided to retake my measurements. I wasn't expecting to see much change, as it had only been days, but was hoping to see tiny changes in the right direction. My jaw DROPPED to find that I had lost 1.5 inches off of my hips and 1.5 off of my waistline, 2 inches off of my chest and EACH thigh, and a half inch off of my bustling. In TEN days! The changes in my weight and body shape have been mind boggling. I am grateful to Maria and beyond thrilled to continue on this journey to meet my goals." -Angie



TORTILLAS:
1/2 cup coconut flour
2 TBSP psyllium husk powder
1/4 tsp Celtic sea salt
1/4 cup butter OR coconut oil, softened
1 cup boiling veggie broth OR water (broth adds flavor)
OPTIONAL FLAVOR ADDITIONS:
1/4 tsp garlic powder
1/2 tsp Mexican spices

OPTION 1: Preheat the oven to 350 degrees F. In a medium sized bowl, stir together the coconut flour, psyllium husks, salt and spices. Add the butter or coconut oil. Stir continuously as you add the hot broth or water, it will melt the butter or oil. Combine until very smooth. Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. Place the bottom parchment with the unbaked wraps onto a cookie sheet (I make sure it isn't stuck to the parchment otherwise it is hard to release after baking). Bake at 350º for 20 minutes or until done throughout (this will depend on how thick you rolled the dough). Use for quesadillas! Yum! Makes 6 wraps. These also freeze well so make a triple batch and store for easy dinners! NOTE: Bake the dough right away and then freeze the baked product if you want.  The dough doesn't store well uncooked.

OPTION 2: In a medium sized bowl, stir together the coconut flour, psyllium husks, salt and spices. Add the butter or coconut oil. Stir continuously as you add the hot broth or water, it will melt the butter or oil. Combine until very smooth. Heat a large pan to medium-high heat with coconut oil. Once hot, place an unbaked tortilla on the pan and saute until light brown, then flip and bake through. Use for quesadillas.

NUTRITIONAL COMPARISON (per wrap)
Traditional Tortilla = 180 calories, 5g fat, 2g protein, 30 carbs, 3g fiber
"Healthified" Tortilla = 123 calories, 8.7g fat, 2g protein, 9.3 carbs, 6.7g fiber!

On a frying pan, heat coconut oil until medium-high heat. Place one tortilla on the fry pan. Fill with sharp white cheddar, shredded chicken (easy dinner tip: from crockpot), another layer of cheese. Top with another tortilla. Fry until golden and crisp on both sides and cheese is melted in the middle. Enjoy!

OR you can use a Quesadilla Maker. Click HERE to find.

This recipe was inspired by a blog follower, thank you so much for your ideas! I was amazed at how well this wrap turned out!

Reece's PB Biscotti and Postpartum Depression

Our brains are over 60% fat! DHA (docosahexaenoic acid) is the most abundant fat in the brain. During the third trimester, the fetus’ brain is growing so fast, it sucks DHA from the mother’s brain. Loss in DHA concentrations in the membranes causes a a decline in the healthy structure of the brain. Yes, “mommy brain” is a real phenomenon. A diet deficient in omega-3 fats alters brain’s energy metabolism.

Your body makes DHA from the essential omega-3 fat ALA, which is found in flaxseed, but the conversion from ALA to DHA is not easy if your diet includes trans-fats. Trans-fats are shaped differently than the normal fats and affect how well brain cells communicate; causing low moods as well as many other detrimental effects. Trans fats are found abundantly in margarine and hydrogenated vegetable oils (JIFF "OMEGA 3" PEANUT BUTTER!!!). Trans fats also are created if you fry anything in vegetable oil. This is why all of my recipes call for butter or coconut oil. Saturated fats can withstand heating without changing into a trans fats.

Another option is to consume DHA directly from foods such as pasture fed eggs, sardines, salmon and herring. I suggest every mother-to-be take a quality omega 3 to help stave off the loss of DHA. Quality amounts of DHA has also been shown to increase baby’s IQ scores.

Also, the oxidative damage that comes with age causes a decline in membrane DHA concentrations, which decrease cell communication causing cognitive impairment and depression.

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

Just Like Sugar is a pre-biotic that helps increase pro-biotics! So BRING on the JUST LIKE SUGAR! Click HERE to find.



1/3 cup butter, softened
1/3 cup Just Like Sugar (or Erythritol and 1/2 tsp stevia glycerite)
2 eggs
1 tsp vanilla extract
1 3/4 cups peanut flour
2 tsp aluminum free baking powder
1/2 cup chopped ChocoPerfection Bar
1 egg yolk, beaten
1 TBS water

Preheat oven to 375 degrees F (190 degrees C). Grease baking sheets, or line with parchment paper. In a large bowl, cream together the butter and sweetener until smooth. Beat in the eggs one at a time, then stir in the vanilla. Combine the peanut flour and baking powder; stir into the creamed mixture until well blended. Dough will be stiff, so mix in the last bit by hand. Mix in the chocolate chips and walnuts (if desired). Divide dough into two equal parts. Shape into 9x2x1 inch loaves. Place onto baking sheet 4 inches apart. Brush with mixture of water and yolk.

Bake for 20 to 25 minutes in the preheated oven, or until firm. Cool on baking sheet for 30 minutes. Using a serrated knife, slice the loaves diagonally into 1 inch slices. Return the slices to the baking sheet, placing them on their sides. Bake for 10 to 15 minutes on each side, or until dry. Cool completely and store in an airtight container. Makes 12 servings.

NUTRITIONAL COMPARISON:
Using white flour and sugar = 187 calories, 8.5g fat, 3g protein, 24 carbs, 0.8 fiber
Using Peanut flour and erythritol/stevia = 65 calories, 6g fat, 2g protein, 1.5 carbs, 1.1 fiber

Molten Chocolate Cakes & Coffee Ice Cream

Hey all! I am holding a MAXIMIZE YOUR METABOLISM class on Sunday March 11th from 5-7pm in my home (River Falls, WI). The class is only $25. Pre-registration is required. For those of you who are out of the area there will be a WebX option. The WebX option will be $20 and limited to the first 25 people (so sign up fast) and you get a PDF of the slides to follow along with.

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

DESCRIPTION: Want to boost your metabolism, lose weight and feel better? In this two hour class you'll get a better understanding of what your metabolism is, how you can accelerate it and just what foods will rev it up or put the brakes on it. Find out the biochemical problems with Low Fat Diets and why a breakfast of cereal and skim milk does not “do a body good.” Maria’s recipes and diet secrets have been featured on television programs, radio shows and magazine articles. She has also been interviewed many times on the importance of balancing your brain neurotransmitters and how that equates to weight loss success. 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!


Why don't I list the fat? The ‘secret’ is to control leptin and insulin hormones. Any diet that stops blood sugar and insulin spikes also allows the cells to regain sensitivity to the noteworthy anti-aging, weight and hunger-regulating hormone called leptin. The hardest part is to get my clients to not be afraid of fat because it is almost impossible to obtain this effect without significant amounts of fat in the diet. High protein alone doesn’t work because excess protein will also turn to sugar. Low fat, high protein diets will fail to keep your blood sugar from spiking, and will not allow your leptin hormone to increase. Ron Rosedale, MD, author of The Rosedale Diet and a pioneering scientist on the hormone leptin, states, “If you don’t get enough fat, you will likely eat too much protein, which then turns to sugar.” To read more, check out my book Secrets to a Healthy Metabolism.



BUSY ENTERTAINING TIP: I made the batter for the cakes and I made the ice cream a few days before a dinner party. All I had to do was bake the cakes an hour before the party. By the time I served dessert, the cakes were still warm and gooey on the inside.

8 tsp plus 1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1 tsp stevia glycerite
4 oz unsweetened chocolate, chopped
3/4 cup butter or coconut oil
3 large eggs
3 large egg yolks
1/4 cup unsweetened almond milk

Grease 8 3/4-cup soufflé dishes or custard cups. Sprinkle inside of each dish with 1 teaspoon Swerve. In a medium saucepan, stir chocolate and butter over low heat until smooth. Remove from heat. Using electric mixer, beat eggs, egg yolks, almond milk and remaining 1/2 cup sweetener in large bowl until thick and pale yellow, about 8 minutes. Fold 1/3 of warm chocolate mixture into egg mixture, then fold in remaining chocolate. Divide batter among soufflé dishes. NOTE: This can be made a few days ahead. Cover with plastic; chill. Bring to room temperature before baking.

Preheat oven to 405°F. Place soufflé dishes on a baking sheet. Bake cakes uncovered until edges are puffed and slightly cracked but center 1 inch of each moves slightly when dishes are shaken gently, about 9 minutes (so still a little underdone in the middle). Top each cake with scoop of coffee ice cream and serve immediately. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Molten Cake = 376 calories, 24 carbs, 3.5g fiber
"Healthified" Molten Cake = 272 calories, 4.7 carbs, 2.4g fiber


COFFEE ICE CREAM:
5 egg yolks
3/4 cup Swerve (or "Just Like Sugar")
1/4 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 1/2 cup whole coffee beans (decaf and organic)
1 tsp Celtic sea salt

Heat the almond milk, whole coffee beans, salt, and 1/2 cup of the cream in a medium saucepan until it is very warm, but not boiling. Once it is warm, remove from the heat and let steep at room temperature for 1 hour. Then remove the coffee beans from the liquid and discard the beans.

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer. Whip yolks until light in color and double in size. Stir in the rest of the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk coffee mixture. Let cool completely (I cooled overnight...it was hard to wait!). Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions. Freeze until set. Makes 5 servings.

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

Valentine's Day Ideas

Trying to make Valentine's Day Special while staying on your diet?

How about some healthy eggs! My sister-in-law showed me this trick. All you have to do is hard boil some eggs, peel them and while they are still hot, place them in the 'v' shaped cardboard with a chop stick over the top. Secure with a rubber-band. Allow to cool in the fridge and tada! SO cute!

Otherwise, if sweets are more your thing, try these ideas (you can click on the item to find where to purchase):

1. ChocoPerfection Dark Chocolate Bars

2. ChocoPerfection Milk Chocolate Bars

3. Lucienne's Mint Sugar Free Chocolate

4. Lucienne's Sugar Free Chocolate Assortments

5. Gluten Free Sugar Free Cheesecakes

6. Gluten Free Sugar Free Cookies

7. Gluten Free Sugar Free COLOR Cookbook!

8. Stevia Sweetened Chocolate Bars

8. Tons of Ideas, click HERE!

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!  Happy Shopping and THANK YOU for all your support!!!

Mascarpone Cream PASTA and THYROID

Did you know that in 90% of cases, hypothyroidism is an autoimmune disease? Did you know that autoimmune thyroid disease and is linked to a gluten intolerance? Hashimoto’s and Graves’ are most likely caused by a gluten intolerance.

What happens is that the cell structure of gliadin (the protein in gluten) resembles the thyroid gland. If you don't have a healthy intestinal lining, you can create holes; enter Leaky Gut. When this happens food leaks into the bloodstream and since your blood doesn't know what the substances are, it puts your immune system into overdrive to kill the foreign substance (this is why I have my clients get a thyroid 'antibody' test; it helps determine if there is a food allergy). So if you are eating skim milk and cereal for breakfast, you will most likely have a dairy and wheat allergy.

These antibodies produced to attach the gliadin in the blood, also causes the body to attack the thyroid. If you continue to eat gluten, your immune system will attack your thyroid. Some clients mistakenly think they can eat small amounts of bread or gluten on the weekend or at a party, BUT nope. The immune response to gluten can last up to 6 months every time you consume it. In order to stop the destruction of the thyroid, you have to be 100% gluten-free. Gluten, even "whole grains," contain phytates that damage our intestinal lining and inhibit nutrient absorption.

Many people make the mistake of running to their doctor for an allergy blood-test to find out if a food allergy is the root of their problems. The main issue with this is that blood tests are about 90 percent INACCURATE! Crazy but true. If I notice a food sensitivity with a client, our success comes by an elimination diet along with nutrition therapy of enhancing vitamins, minerals and amino acids. It is also helpful to consult a doctor, but don’t wait for a blood test to tell you what will make you feel your best; start now instead. If anything, I recommend a stool test.

1 in 3 Americans are gluten intolerant. In some clients with autoimmune disease, their immune system is so worn out they can no longer produce many antibodies. This is why everyone should kick the gluten regardless of antibody test results.

To find charts on what foods balance all your hormones (thyroid, leptin, ghrelin, estrogen, testosterone and more) check out my book: Secrets to a Healthy Metabolism.




I picked up some scallops at Trader Joe's and the worked great for this dish! Happy Eating!

1 lb scallops
1 large zucchini, into pasta
1 cup mascarpone cheese (or cream cheese)
4 TBS butter
1/2 cup freshly grated parmesan cheese
1/4 tsp nutmeg
Celtic sea salt and white pepper, to taste
beef broth as needed

SAUCE: In a medium saucepan melt butter over low heat. Add the mascarpone to the melted butter and stir until it has melted and mixed well. Add nutmeg to the cheese mixture and stir to combine. Add all of the Parmesan cheese at once and stir it into the mixture. Remove from heat (the sauce will clump up if it is gets too hot after the Parmesan is added). Adjust the sauce consistency to your likes with beef broth added in small amounts. Season with salt and white pepper to taste.

PASTA: Peel and cut zucchini into noodles using THIS tool: Joyce Chen Spiral Slicer. Set aside. Heat 2 TBS oil in large skillet over medium-high heat. Add garlic; stir 30 seconds. Remove from heat and set aside.

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

NUTRITIONAL COMPARISON (per serving)
With White Pasta = 604 calories, 25g fat, 32g protein, 63 carbs, 2g fiber
With Zucchini Pasta = 376 calories, 24g fat, 32g protein, 7.8 carbs, 1g fiber

Sandwich Wraps and "Gluten Free" Junk

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.

You can find charts for healthy gluten free and low carb substitutions in all of my books. Click HERE to find them.

If you are having a hard time finding ingredients in your grocery store, just click on the items in the ingredients and you fill see where I find them at the best price.



WRAPS:
1/2 cup coconut flour
2 TBSP psyllium husk powder
1/4 tsp Celtic sea salt
1/4 cup butter OR coconut oil, softened
1 cup boiling veggie broth OR water (broth adds flavor)
OPTIONAL FLAVOR ADDITIONS:
1/4 tsp garlic powder
1/2 tsp oregano (click HERE for the health benefits!)

Preheat the oven to 350 degrees F. In a medium sized bowl, stir together the coconut flour, psyllium husks, salt and any spices you desire. Add the butter or coconut oil. Stir continuously as you add the hot broth or water, it will melt the butter or oil. Combine until very smooth. NOTE: Once you add the boiling water the dough will begin to cook so move quickly!

Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). Using a rolling pin, roll the dough out in a circle shape with even thickness throughout. Place the bottom parchment with the unbaked wraps onto a cookie sheet (I make sure it isn't stuck to the parchment otherwise it is hard to release after baking). Bake at 350º for 20 minutes or until done throughout (this will depend on how thick you rolled the dough). Use for sandwiches! Yum! Makes 6 wraps.

NUTRITIONAL COMPARISON (per wrap)
Traditional Wrap = 180 calories, 5g fat, 2g protein, 30 carbs, 3g fiber
"Healthified" Wrap = 123 calories, 8.7g fat, 2g protein, 9.3 carbs, 6.7g fiber!

An easy way to make these is in a Tortilla Maker. Click HERE to find.

This recipe was inspired by a blog follower, thank you so much for your ideas! I was amazed at how well this wrap turned out!

Macadamia Nut Torte and CANDIDA

Every body has a sea of microorganisms, (bacteria, viruses, fungi) that reside in our intestines, throat, mouth, nose, you name it. Most of the time, these microorganisms do not cause illness, unless our resistance becomes lowered. Candida albicans is a yeast that lives in the intestines, mouth, throat and genitourinary tract of most humans and is usually considered to be a normal part of the bowel flora.

Candida enters infants shortly after birth. In a healthy baby, the growth of the yeast is kept under control by the baby’s immune system. But, if the immune system is compromised and weakened, problems such as thrush can happen. Candida coexists in our bodies with many types of bacteria in a specific balance. Healthy bacteria work to keep candida growth in check in our body ecology.

In a healthy body, the immune system keeps candida growth under control; but when immune response is weakened, candida growth can happen too fast. It is an “opportunistic organism,” and will try to colonize all bodily tissues. The uncontrolled growth of candida is known as candida overgrowth. The first signs of candida overgrowth is nasal congestion, sore throat, abdominal pain, belching, bloating, heartburn, constipation, diarrhea, rectal burning or itching, vaginal itching and discharge, PMS, prostatitis, impotence, frequent urination, burning on urination, and bladder infections. But, if the immune system remains weak long enough, candida can cause fatigue, lack of concentration, mood swings, dizziness, headaches, bad breath, coughing, wheezing, joint swelling, arthritis, failing vision, ear pain, deafness, tearing eyes, muscle aches, depression, irritability, sweet cravings, numbness and tingling, cold hands and feet, asthma, hay fever, allergies, hives and rashes, eczema, psoriasis, chronic fungal infections infections.

The most common causes of candida overgrowth are antibiotics, steroids, over-the-counter anti-inflammatory drugs, oral contraceptives, mercury dental fillings, drugs or alcohol, chlorinated drinking water, meat or dairy products from animals fed antibiotics, and diets full of too much sugar and refined and processed foods.

If candida overgrowth is present certain foods should be eliminated and specific supplements, such as probiotics (NOT more anti-biotics) need to be incorporated. Click HERE to find the proper help.



FYI: I have conversion charts in my books on sweeteners if you don't want to use a specific type of sweetener. I find mixing the 3 together creates a wonderful flavor and texture.

CRUST:
1/2 cup coconut oil or butter
1/2 cup Just Like Sugar OR erythritol
1/4 cup erythritol and 1 tsp stevia glycerite (OR Truvia)
1/2 tsp Celtic sea salt
3/4 cup blanched almond flour or pecan meal
1/4 cup coconut flour
1 tsp aluminum free baking powder
FILLING:
3 eggs, beaten
1 cup erythritol (or Truvia)
1 tsp stevia glycerite
1 cup NATURE'S HOLLOW xylitol syrup
2 TBS butter or coconut oil, melted
1 tsp vanilla extract
1 1/2 cups macadamia nuts

CRUST: Preheat oven to 350 degrees F. In a large bowl cream the butter and sweetener together until very smooth. Add the salt, coconut flour, almond flour and baking powder into the butter mixture. Mix until well combined. Place into 4 small torte pans or one 8 by 8 pie pan and spread out over the bottom. Bake for 12 minutes or until light golden.

FILLING: In a medium bowl, beat the eggs with the sweetener. Add the butter, syrup, and vanilla then add the nuts. Pour into the crust (over edges with foil) and bake at 350°F for 45-50 minutes or until set. Serve with my "healthified" ice cream! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Torte = 406 calories, 23g fat, 3.7g protein, 51 carbs, 1.6g fiber
"Healthified" Torte = 239 calories, 21g fat, 7.7g protein, 3.8 carbs, 2g fiber