English Muffins and Intermittent Fasting

By now you understand that inflammation in the body is the true cause of disease, and that sugar and starch...even rice causes inflammation (if you didn't please click HERE). BUT so can over-nutrition. Numerous studies show that periodic fasting can have dramatic results not only in areas of weight loss, but in overall health as well. An article in the American Journal of Clinical Nutrition explains numerous benefits which include improvement in insulin sensitivity, decreases in blood pressure, reduction in free-radical damage to cells, protein and DNA, and weight loss. If you think about it, our ancestors didn't have access to food at 8am, 12noon, 3pm snack and 6pm dinner every day; they went through regular cycles where food was either abundant or non-existent. This contradicts the idea that your metabolism will ‘slow down’ causing you to gain weight if you don’t eat 5 meals per day. In fact, intermittent fasting is more effective than calorie restriction at reducing insulin resistance.

WHY FAST:
1. Reduces insulin resistance: Insulin is drastically reduced in a glucagon dominant state (Imagine a "see-saw"; one goes up when the other goes down). When insulin is reduced it can't cause inflammation on tissues, which is associated with pain/fibromyalgia/heart disease/asthma/diabetes.
2. Reduces blood pressure: As your insulin level increases, so does your blood pres­sure. Insulin stores magnesium, but if your insulin receptors are blunted and your cells grow resistant to insulin, you can’t store magnesium so it passes out of your body through urination. Magnesium in your cells relaxes muscles. If your magnesium level is too low, your blood vessels will constrict rather than relax, which will raise your blood pressure and decrease your energy level.
3. Reduces triglycerides: Insulin upregulates LPL on fat tissue and inhibits activation on muscle cells. On the other hand, Glucagon upregulates LPL on muscle and cardiac tissue, while inhibiting activation of fat.
4. Weight Loss
5. Reduces cancer: Fasting cleans out damaged mitochondria. It “turns on” certain genes that repair specific tissues that would not otherwise be repaired in times of surplus. Intermittent fasting has also been shown to reduce spontaneous cancers in animal studies, which is due to a decrease in oxidative damage or an increase in immune response.
6. Longer Life: Fasting allows certain cells to live longer (as repaired cells) during famine since it’s energetically less expensive to repair a cell than to divide and create a new one.

So how do you put this into practice? There are a lot of ways.
1. The morning fast. The purpose is to not break the human growth hormone and glucagon-dominant state that is dubbed the ‘fasted state.' This works best for people who do cardio in the morning or afternoon. This will keep the fat burning hormone (human growth hormone) high. Whenever you eat, insulin rises, which pushes human growth hormone down. Your body will derive energy from food sources (calories) or from body stores (glycogen, body fat, muscle). If you want to burn sugar, go ahead and eat before your workout, BUT if you want to burn fat, skip eating beforehand. It should last about 8 hours.
During the morning fast you are allowed:
-Coffee (if you don't have anxiety/adrenal fatigue/thyroid disorder)
-Tea/Water
-Small amounts of fatty acids (fish oil) but stay under 50 calories. Dietary fats have very minimal insulin secretion rates. If you are susceptible to anxiety or adrenal fatigue, I suggest a quality fish oil (click HERE to find the Krill Oil I like) to balance our brain chemistry and for its anti-inflammatory effects.
-Amino Acids, such as l-carnitine are recommended upon arising. This will help shuttle triglycerides to the mitochondria where we burn fat.

2. The Evening Fast: If you aren't exercising, I like this fast a little better because it keeps you from binging later in the day. Consume breakfast and lunch, then fast for the rest of the day until the next morning. I'm not a huge fan of Dr. Oz, but I know he often recommends skipping dinner once a week also. I recommend taking l-glutamine to help with muscles going into a catabolic state. It builds muscle: Muscle burns 50 calories/day, Fat burns only 2 (even when sleeping). There is a phenomenon called Sarcopenia, where we lose 1% of muscle/year starting at age 25. When you skimp on protein your body NEEDs amino acids to function properly so it eats your healthy muscles to get it…NOT GOOD!

3. Combination: Intermittent Fasting should last at least 8-10 hours when you are awake. One way to accomplish this is to have dinner no later than 3pm. Then for example you go to bed around 10pm (taking proper amino acids) and wake up at 6am. When you wake up, consume only calorie free liquids; such as water/green tea/coffee (decaf if adrenal/hormone issues), I take my l-carnitine at this time. I then recommend doing cardio (I like to run from 7:30-8:30am), I also recommend l-glutamine to repair muscles after a hard workout. Then eat at 9am. This would be a total of 18 hours in between meals, being awake for 10 hours in between meals.

STOP LOSING MUSCLE: If you continue to eat a high carb diet, you will continue to be a sugar burner. As you switch to be a ketone burner, aside from using fats for energy, it also prevents muscle loss because the need for glucose is reduced. Muscle tissue breakdown occurs when there is a need for glucose which exceeds the stores of glycogen. Fasting will also accomplish this. The dominant hormones in a fasted state (Human Growth Hormone, Glucagon, and Adrenaline) are responsible for catabolizing tissue and can aid in the breaking of fats from the glycerol backbone and uses fats for oxidation for energy instead of sugar.

So by fasting and not working too hard, we derive energy in the form of fat. You can do anything for one day/week!

To read more on fasting check out my book, Secrets to a Healthy Metabolism.



"HEALTHIFIED" ENGLISH MUFFINS
6 egg whites, whipped
3 TBS psyllium husk POWDER
2 TBS coconut flour
4 TBS cream cheese, softened (if dairy free, add in the yolks of eggs)
OPTIONAL: additional spices (cinnamon, garlic or other)

Preheat oven to 350 degrees. Separate the eggs and discard the yolks. In a large dry bowl, whip the egg white until VERY stiff. Slowly sift in the psyllium husk and coconut flour. Gently stir until well encorporated. Slowly add in the cream cheese (and spices if desired). Grease a pan with coconut oil spray. Dollop the dough into the pans (it will not rise much). Use your hands to shape into English Muffins. Bake for 17-20 minutes. Once totally cool, cut in 1/2 and store in the freezer for easy breakfast options! Makes 4 muffins. NOTE: Bake the dough right away and then freeze the baked product if you want.  The dough doesn't store well uncooked.

NUTRITIONAL COMPARISON (per muffin)
Thomas English Muffin = 270 calories, 4g fat, 6g protein, 55 carbs, 8 g fiber
"Healthified" Muffin = 104 calories, 4g fat, 7g protein, 11.6g carbs, 8.8g fiber (2.8 effective carbs)

Email Support and FREE Baking Mixes!

If you are needing more help with diet and supplements that are specific for YOUR body, I do email support for only $75/month!

The first 5 people to sign up will recieve 2 FREE boxes of baking mixes of your choice from LC Foods: http://www.holdthecarbs.com/

Choose from gluten free and low carb pancake mixes to brownie mixes. What a way to start your new way of eating off right!



For email support, I have you fill out a Health Appraisal Questionnaire (HAQ) which is designed to pinpoint specific areas of imbalance. I then find out which organ of the body may need a little “TLC” and provide you with specific foods, vitamins, minerals and supplements to address any imbalances that are discovered. This test retails for $50 online. I will also provide you with meals and nutrient timing tips to enhance weight loss.

If you need more help with your diet, I also do phone consultations. Which includes an in-depth phone consultation, HAQ assessment (retails for $50 online),
meal plans and supplement suggestions for your body, “virtual” grocery
store visit, Trader Joe's visit, restaurant and dining out video,
Maximize Your Metabolism Presentation, Food Mood Presentation, weekly
check ups and videos on how to make FAST and EASY meals for you and
your family, tips on baking/cooking, along with exercise suggestions
for maximizing your body. You also get email support throughout
themonth and we will do a 1/2 hour followup one month later to ensure
you are on the right track! This is only $299 for the month, which is about the cost of ONE consultation from other nutritionists.

To sign up please click the "contact" menu above and send me a note to get started!

The results from past clients speak for themselves!

PIZZA QUICHE and GOUT Facts

Gout, or elevated levels of uric acid, is one of the most commonly mistakenly fixed with a diet that is low in protein and high in fructose. The prevalence of gout seems to have doubled over the last 25 years.

Uric acid accumulates and crystallizes into needle-sharp urate crystals. These crystals then lodge in the soft tissues and in the joints of the extremities most commonly, the big toe. This causes inflammation, swelling and terrible pain.

Uric acid is a breakdown of protein compounds known as purines; which are the building blocks of amino acids. High concentrations of purines are found in meat, SO we assumed that the primary cause of elevated uric acid levels in the blood is caused by an excess of meat consumption.

The actual cause, has been quite shocking! Just as low sodium diet has been proven to NOT help with lowering blood pressure and a cholesterol-free diet doesn't help with decreasing heart disease, a low-purine diet has no effect on uric acid levels!

A vegetarian diet will drop serum uric acid levels by only about 10% compared to a typical American diet, but that isn't going to do much to decrease the gout and the pain that is being experienced.

Another shocking piece of evidence is that eating additional protein increases the excretion of uric acid from the kidney! This decreases the level of uric acid in the blood; therefore the high protein diets are helpful, even if the purines aren't.

Now let's look at the true culprit...Insulin resistance DOES raise uric acid levels. This happens because it decreases uric acid elimination by the kidney; the same way it raises blood pressure by decreasing sodium excretion. So raised insulin levels will raise uric acid levels and can cause gout. Therefore a high carbohydrate diet is one large problem with gout.

BUT there is one specific carbohydrate source to REALLY steer clear from! Fructose causes many problems, but we are now understanding that it also is a main contributor to gout. Fructose increases serum levels of uric acid. The increase in uric acid levels with an infusion of fructose was first written about in the Lancet in the late 1960s. Fructose was proven to accelerate the breakdown ATP (the primary source of energy); which it is loaded with purines. ATP stands for adenosine triphosphate; adenosine is a form of adenine, and adenine is a purine; this increases production of uric acid. Alcohol also raises uric acid levels through the same reaction.

Fructose also stimulates the production of purines. The metabolism of fructose leads to the production of lactic acid, which inhibits the excretion of uric acid by the kidney, which raises uric acid by that mechanism.

Gout can run in families. In 1990, Edwin Seegmiller and the British geneticist George Radda, discovered that the familial association was a very specific gene defect that regulated fructose metabolism. This gene defect made it difficult to metabolize fructose and cause a predisposition to having gout if the diet had excess fructose.

So where do we get this excess fructose...sugar is about 50% fructose, honey is about 55% fructose, high fructose corn syrup can range up to 65% fructose, and AGAVE is about 90% fructose! Keep in mind that natural foods, even fruit, has fructose and in extreme health conditions, they should be avoided.

For more information CLICK HERE.



"HEALTHIFIED" PIZZA QUICHE
1 cup cottage cheese
1/2 tsp baking powder
1/2 tsp salt
1 TBS oregano
7 eggs
6 oz shredded Mozzerella cheese
3 Tbsp grated Parmesan cheese
1/4 cup chopped onions
1 clove garlic
3 links of Bolinski's Organic Chicken Sausage (spinach garlic flavor or other), cut into small chunks
OPTIONAL:
Olives, peppers, Italian sausage, mushrooms...
NO SUGAR Marinara sauce for dipping.

Preheat oven to 350°F. Combine cottage cheese, baking powder, salt and Oregano; set aside. Beat the eggs in a large mixing bowl. Slowly add the cheese and pizza toppings (BAKE IN MUFFIN TINS for individualized pizza toppings) or pour into a greased 10" pie plate. Bake at 350°F for 40 minutes, until puffy and lightly browned. A knife inserted into the center of the quiche should come out clean. Let rest for 15 minutes, serve. Makes 12 servings.

NUTRITIONAL COMPARRISON (per serving)

Traditional Quiche with Crust = 290 calories, 19g fat, 10.8g protein, 19g carbs, trace fiber

"Healthified" Quiche = 112 calories, 6.9g fat, 9.4g protein, 2.1g carbs, trace fiber

Happy St. Patrick's Day!

I write a whole chapter on supplements in my book Secrets to a Healthy Metabolism. #8 is l-glutamine. Here is a short segment on l-glutamine:

Glutamine is a particularly important supplement for anyone wanting to lose weight. Glutamine is mainly stored within muscles and is the body’s most abundant amino acid. Amino acids are the basic building blocks of a protein. It's my favorite supplement and one I take pretty much all the time. It is an amazing supplement that helps a variety of people; the dieter, the workout warrior, the chronically ill, people with stomach and intestinal issues, cancer patients, and those recovering from surgery should be taking regularly. While most of the glutamine we need is produced in our muscles, we can also acquire a small amount of glutamine from dietary sources, such as cabbage!

Glutamine is also very therapeutic for our digestive system. Intestinal health is important because it is the transport of fuel and nutrients. Glutamine is the fuel and nourishes the cells that line the digestive track and intestines. Time and time again studies have shown that a therapeutic dose of supplemental glutamine protects against aspirin-induced gastric lesions and helps heal painful ulcers. In fact, an old folk remedy for ulcers is cabbage juice, which is very high in glutamine. Stomach problems, such as colitis and Crohn’s disease can be calmed by glutamine. Glutamine can be used whenever there are any stomach problems, as simple as drinking too much alcohol (alcoholic-induced gastritis) to ulcers, diarrhea, or even more serious problems such as inflammatory bowel disease.

Glutamine is also beneficial for a variety of other health issues.
1. Studies also find that glutamine will reduce cravings for high-glycemic carbohydrates and can make your weight-loss plan a lot easier.
2. Glutamine can help prevent both depression and fatigue and can also help us create neurotransmitters in the brain, which help relax us while elevating our mood. In the brain, it is transformed to glutamic acid and boosts the amount of GABA (gamma-aminobutyric acid). Both glutamic acid and GABA are considered “brain fuel,” because they are necessary for everyday mental function.
3. Many studies have also found that therapeutic amounts of glutamine helps prevent the harmful effects of alcohol on the brain and may also decrease alcohol (as well as sugar) cravings.
4. It is also essential to our immune system, because it is utilized by white blood cells. Glutamine is now used in some hospitals intravenously to speed up recovery of patients. The better you develop your muscles through exercise, the more glutamine they produce which is one of the reasons fit people get sick less often.

Here is a super recipe for our stomach, brain and muscles!



PESTO PASTA

PASTA:
1 head green cabbage
PESTO:
3 cups fresh basil leaves
1 1/2 cups chopped walnuts
4 cloves garlic, peeled
1/4 cup grated Parmesan cheese
1 cup macadamia nut oil
Celtic sea salt and pepper to taste

Slice cabbage into egg noodle widths. Stir fry in butter (or you could boil it in water) for 5-10 minutes or until very tender.

PESTO: In a food processor, blend together basil leaves, nuts, garlic, and cheese. Pour in oil slowly while still mixing. Stir in salt and pepper. Makes 16 servings.

NUTRITIONAL COMPARISON (per cup)
White Pasta = 43 carbs, 5 fiber, 246 calories
Cabbage = 5 carbs, 2 fiber, 22 calories

Traditional Pesto Pasta = 445 calories, 45 carbs, 5.9g fiber
"Healthified" Pesto Pasta = 221 calories, 7 carbs, 3g fiber

TIP: To avoid gas after eating cabbage, add a few fennel, caraway or cumin seeds before cooking.

Reese's Peanut Butter Cereal

Just because cereals claim "Whole Grains" does not mean that it is a health food!!! Food dye, TBHQ (i.e. "lighter fluid"), BHT, corn syrup, corn starch, and sugar is not a good way to start the day.

Ingredients = Whole Grain Corn, Sugar, Reese's Peanut Butter (Peanuts, Sugar, Monoglycerides, Peanut Oil, Salt, Molasses, Corn Starch), Dextrose, Corn Meal, Corn Starch, Com Syrup, Rice Bran and/or Canola Oil, Salt, Hershey's Cocoa, Tricalcium Phosphate, Red 40, Yellows 5&6, Blue 1 and Other Color Added, Trisodium Phosphate, Artificial Flavor, TBHQ and BHT Added to Preserve Freshness, Vitamins and Minerals: Calcium Carbonate, Zinc and Iron (Mineral Nutrients), Vitamin C (Sodium Ascorbate), a B Vitamin (Niacinamide), Vitamin B6 (Pyridoxine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B1 (Thiamin Mononitrate), Vitamin A (Palmitate), a B Vitamin (Folic Acid), Vitamin B12, Vitamin D3.

TBHQ comes from petroleum (think "lighter fluid"). It is applied either to the carton of fast food items or sprayed directly onto them, as well as in various other prepackaged food items. TBHQ is banned in other countries.

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

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

In pre-packaged foods, if you see the words "no trans-fats," look for TBHQ in the ingredient lists. Some manufacturer's, such as Kellogg's, are using this "trickery," and are using TBHQ instead of trans-fats. Is it better than trans-fat? No. BUT what is even scarier... if you don't see it, that does not mean it is not there. Manufacturers are not required to list "secondary" ingredients. If you don't believe me, call the company and ask if their oil now contains TBHQ. Thank you FDA!

Oh, AND always make sure you use NATURAL peanut butter...Jiff has trans-fats!



"HEALTHIFIED" CEREAL
2/3 cup erythritol (or SWERVE) ...see below for more info on Swerve
1 tsp stevia glycerite (omit if using SWERVE)
1 cup peanut flour
1 cup JAY ROBB chocolate whey protein (or egg white protein)
1/2 cup butter or coconut oil, melted
2 TBS water (or 2 more TBS butter/oil for a "crunchier" cereal)
2 TBS unsweetened cocoa powder
OPTIONAL: 1 tsp pure chocolate extract

Preheat oven to 300 degrees F (170 degrees C). In a large bowl, combine erythritol and stevia glycerite, peanut flour, whey, and extract in a small bowl. Stir in butter and water with fork or pastry blender until mixture resembles coarse crumbs. Divide the dough in half and place half of the peanut butter dough on a cookie sheet with defined edges. Keep the other half in the bowl and add the cocoa powder; stir to combine well.

Place the cocoa cereal dough on separate cookie sheet with defined edges or the butter may leak off. Bake for 12-20 minutes or until golden brown. Remove from the oven and gently stir while still hot. Let cool in the cookie tin (it will crisp up A LOT). Break pieces apart and enjoy with unsweetened almond milk. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Post Cereal = 220 calories, 3g fat, 3g protein, 45 carbs, 2g fiber
"Healthified" Cereal = 187 calories, 14.5 g protein, 12g fat, 3g carbs, 1.6g fiber

MILK COMPARISON (per cup)
Skim Milk = 90 calories, 13g carbs, 13g sugar
Unsweetened Chocolate Almond milk = 45 calories, 1g carb, 0g sugar

NOTE: if you use coconut oil, no refrigeration is needed! It works great for camping or traveling! Happy Spring Break!

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.

Italian Stuffed Meatloaf and CLA

CLA (Conjugated Linoleic Acid) helps convert fat to lean muscle mass. It is a fatty acid that is found in some of the foods we eat. At one time, beef, turkey, lamb and dairy were exceptional sources; however, when we changed their diet from grass to grains, the levels of CLA dramatically decreased in meat and dairy products. If CLA is present, it is found in the fatty portion of milk. Drinking skim milk will never provide the benefits of CLA.

CLA not only reduces fat but also preserves the muscle tissues. The most amazing part is not that it makes fat cell smaller but it prevents a small cell from becoming fatter. A low calorie diet often helps a person lose weight for a short period, but once the cravings take over and the diet comes to a halt, that person is even more likely to gain back the weight. CLA seems to stop this undesired weight gain from happening because it causes you to hold onto valuable muscles during weight loss. Studies show that CLA is also helpful in lowering blood sugar levels. In one study almost 2/3 of the volunteers had a reduction of blood glucose level and triglyceride levels.

This supplement helps in reducing fat at a faster rate. At least 3.4 grams per day must be taken in order for it to show its effect in our body. It has been shown in numerous studies that people taking this supplement have around 6 pounds of weight lose as compared to others.

When taken in effective doses, CLA decreases body fat, especially in the area of the abdomen. Various studies prove the following additional benefits:
1. Increases metabolism and is evidently very beneficial for thyroid patients.
2. Lowers high cholesterol level and triglycerides at a faster rates.
3. Increases the growth of muscles which stimulates our metabolism.
4. Lowers insulin resistance and therefore assist in controlling weight.
5. Decreases Adrenal imbalances, which decreases abdominal fat stores.
6. Calms hormonal shifts; an area of concern to migraine sufferers and thyroid patients.
7. Enhances our immune system.

SO, instead of spending money on supplements, let's buy QUALITY grass fed meat that is filled with CLA! (mushrooms and cheese are also high in CLA). But if you are in need of extra help, click HERE to find my recommendations for weight loss help.



Instead of using breadcrumbs or cracker crumbs, I use an egg for the binder along with finely chopped mushrooms (don't worry you don't even taste them, but it makes it very moist) and grated Parmesan cheese. Mushrooms and aged cheeses have something called "UMAMI." Umami is a pleasant savory taste produced by glutamate and ribonucleotides, chemicals which occur naturally in many foods. Umami is subtle and not generally identified by people when they encounter it, but blends well with other tastes to intensify and enhance flavors; it plays an important role in making food taste delicious.

"HEALTHIFIED" MEATLOAF
1 1/2 pounds grass fed ground beef
1/2 pound Italian sausage
2 eggs, beaten
3/4 cup finely chopped mushrooms
1/2 cup grated Parmesan cheese
1/4 cup no sugar marinara
1 tsp Italian-style seasoning
1 teaspoon dried oregano
1 teaspoon dried basil
1 clove crushed garlic
1 1/2 cups shredded fontina or mozzarella cheese

Preheat oven to 350 degrees F (175 degrees C). In a large bowl, mix together ground beef, eggs, mushrooms, parmesan and marinara. Season with Italian-style seasoning, oregano, basil, garlic, marinara and cheese. Press into a 9x5 inch loaf pan, and cover loosely with foil. Bake in the preheated oven approximately 1 hour, or until internal temperature reaches 160 degrees F (70 degrees C). Makes 6 servings

NUTRITIONAL COMPARISON (per serving)
Traditional Meatloaf = 535 calories, 16.2 carbs, 1.4 g fiber, 29 g protein (14.8 effective carbs)
"Healthified" Meatloaf = 475 calories, 2.3 carbs, 0.5 fiber, 43.3 g protein (1.8 effective carbs)

I served my Pizza Hut Muffins and Bacon Wrapped Green Beans with our meatloaf.

Click HERE to find a quality CLA Supplement

Protein Popovers and WHEY Top 10

Top 10 reasons to consume WHEY:
1. Boost Immune System – Whey protein includes high levels of the amino acid cysteine, which produces glutathione, a potent antioxidant that maintains immune health. One of the first indications in patients with autoimmune diseases is a decrease in glutathione levels. Many studies have proven adding whey protein to patients with chronic fatigue syndrome, cancer, and HIV can greatly enhance their immune system. Scientists discovered that whey proteins stopped the growth of breast cancer cells in test tubes. It was also proven that when patients ingest at least 24 grams of whey a day they had a noteworthy reduction in the size of cancer tumors.
2. Enhance Infant Formula– Whey protein contains alpha-lactalbumin and is the main nutrient in human breast milk. This makes whey protein a very important nutrient to include in infant formulas and should be the first protein consumed by babies. Good news to mothers, the Journal of Pediatrics, found that formulas with whey protein have been shown to help reduce the length of crying spells in babies with colic. Always check the ingredients list on your infant formula, not all contain whey because it costs more.
3. Cardiovascular Health –Adding whey along with your doctor’s prescription can be a great balance to help your heart. Clinical research discovered that whey protein reduces blood pressure in individuals who are borderline hypertensive.
4. Increase Lean Body Mass– Our muscles need branched chain amino acids (BCAAs) during long periods of exercise and added stress; which can also have a negative effect on the immune system. Whey proteins are naturally high in BCAAs that are easy to digest. It immediately supplies the muscles with high quality protein it is screaming for; which directly correlates to an increase in physical performance and enhanced body composition.
5. Contribute to a Positive Mood– Stress is a well-known cause of a decrease in serotonin levels in the brain; which can cause depression. Clinical studies found that including whey protein is helpful in enhancing moods and in boosting serotonin levels because it is high in tryptophan, a natural relaxant. Whey is great for people with high stress lifestyles and elevated cortisol hormones.
6. Superior Protein Source for Lactose, Casein or Gluten Free Diets- Whey protein isolate is the purest form and is over 90% protein. Whey protein isolate contains only trace amounts of lactose, therefore people with lactose allergies can safely enjoy whey. It is also a great protein source for people with Celiac disease who are on gluten or wheat protein-restricted diets.
7. An Appetite Suppressor – One of the nutrients in whey protein, glycomacropeptide, stimulates the release of cholecystokinin, which is an appetite suppressing hormone.
8. Stave off Osteoporosis – Osteoporosis affects over 25 million Americans. We have the highest rate of hip fractures, yet we have the highest intake of calcium in the world, next to Sweden. Studies show that low protein intake, including low levels of animal protein consumption, was directly related to increased levels of bone loss. Impact exercise, such as walking, and sufficient amounts of protein in the diet can enhance bone health and may help to reduce the frequency of osteoporosis.
9. Help Protect against Ulcers and Acid Reflux – Lactoferrin, a nutrient in whey protein, is a known inhibitor of many forms of bacteria that is responsible for digestive problems; such as gastritis and ulcers. In addition, recent animal studies show promising results that it also kills the bacteria responsible for acid reflux.
10. Aid Wound Healing – People who have burns or are recovering from surgery require additional protein in their diet. Exciting new studies indicate whey protein nutrients promote the growth of new body tissue.



1 cup Jay Robb unflavored whey protein (or vanilla for a sweet popover)
4 TBS coconut oil OR butter, melted (plus extra for greasing)
2 cups unflavored almond milk
4 eggs
1/2 tsp Celtic sea salt

Preheat the oven to 425 degree F. Grease popover tins with butter or coconut oil spray. Place the tins in the hot oven for about 8 minutes. Meanwhile, in a medium sized bowl blend together the whey, almond milk, eggs and salt.

Carefully remove hot tin from oven. Dollop 1 tsp of butter or coconut oil into each hot cup 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 12 servings.

I love mine topped with a little butter and Nature's Hollow Xylitol Honey! But the family loves them served with dinner!

Click HERE to find a Popover Tin.

NUTRITIONAL COMPARISON (per popover)
Traditional Popover = 152 calories, 7g fat, 2g protein, 20 carbs, 0 fiber
"Healthified" Popover = 106 calories, 7g fat, 10g protein, 1.2 carbs, 0 fiber

NOTE: If dairy allergy, you could use EGG WHITE protein. Click HERE to find.

Grandpa Joe's Stuffed Tenderloin and DEPRESSION

Anxiety, depression, and obesity are issues I see every day with clients, each reinforcing the other. They don’t understand why they feel the way they do and want to “snap out of it.” Our brain biochemistry plays a huge part in our moods, which can drive us to unhealthy eating behaviors. Our moods are directly correlated to the intestinal flora of our gut...the nervous system actually come from the gut to the brain; in the past scientists thought the nervous system ran the other way. This is why what we put in our stomach is so essential to our mental health. Having healthy intestinal flora; which you can achieve with probiotics and fermented foods, increase our moods and decrease our cravings.

“Good bacteria” taken in pill or powder form, help maintain healthy gut flora beneficial to general health. Countless studies have shown them to perform a wide variety of healthy functions, including improved digestion, regularity, and improved immune system functioning. But, there is new ground-breaking news that having healthy bacteria has significant effects specifically on the feel-good neurotransmitter l-tryptophan. Probiotics truly have a role to play in the management of brain disorders such as anxiety and depression.

Probiotics "crowd out" the more toxic stomach bacteria linked to depression and other mood disorders. Bifido-bacteria increase levels of tryptophan in the brain, a chemical that "helps people feel better." Patients taking probiotics also showed a marked improvement in their digestion, experiencing less bloating and gas and a reduction in inflammation. People taking probiotics feel calmer, sleep better, have less anxiety, they feel better able to cope with illness, and have fewer heart palpitations.

It has been found that people who are identified as suffering from Chronic Fatigue Syndrome (CFS) who boost their "good" bacteria in the gut, have extreme relief from pain; and they also have a significant decrease in depression and anxiety. People with CFS endure an assortment of symptoms including constant exhaustion, neuropsychological problems like cognitive dysfunction (a condition that occurs from anomalous functioning of the brain and leading to specific behavioral changes), anxiety, depression, nervousness, worries, despair and sleeping disorders. They also experience gastrointestinal troubles, like irritable bowel syndrome (IBS). By simply adding in good bacteria many symptoms subside within days. To read more, check out my book: Secrets to Controlling Your Weight Cravings and Mood.





My dad made this for me with venison tenderloin. This was SOOOO amazing! He is quite a cook himself!

STUFFED TENDERLOIN

2 lb venison or pork tenderloin
1/2 cup gorgonzola cheese
1/2 cup feta cheese
2 cloves minced garlic
2 tbs finely crushed almonds
1 tsp finely chopped onion
1/2 tsp Celtic sea salt

1/2 tsp freshly ground pepper

Preheat grill. Make pocket in tenderloin. In a medium mix bowl mix the Gorgonzola, feta, garlic, and onions. Stuff the cheese mixture into the pocket. Seal the meat shut with skewer. Salt and pepper the meat. Grill to desired done-ness. Makes 8 servings.

CROCKPOT OPTION: With the roast, I stuffed it with the cheese mixture and completely wrapped it in foil. I set it in a crockpot on low for 6 hours and it was super tender and tasty!

NUTRITIONAL COMPARISON (per serving)
Traditional Stuffed Loin = 194 calories, 6.2g fat, 28.8g protein, 2.9g carbs, 0g fiber (2.9 effective carbs)
"Healthified" Stuffed Loin = 194 calories, 6.9g fat, 29g protein, 1.7g carbs, 0 fiber (1.7 effective carbs)

Sandwich Waffles

Eggo Waffles seem like a harmless breakfast to serve to your children right? NOPE! Throw them out of your freezer!

Ingredients: Enriched Wheat Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Water, Vegetable Oil with TBHQ and Citric Acid for Freshness (Partially Hydrogenated Soybean Oil, Soybean Oil, Palm Oil, and/or Palm Kernel Oil)Eggs, Buttermilk, Leavening (Baking Soda, Sodium Aluminum Phosphate, Monocalcium Phosphate)Sugar, Salt, Calcium Carbonate, Soy Lecithin, Niacinamide, Reduced Iron, Vitamin A Palmitate, Thiamin Hydrochloride (Vitamin B1)Riboflavin (Vitamin B2)Pyridoxine Hydrochloride (Vitamin B6)Vitamin B12.


My suggestion is to make a triple batch of these and keep in your freezer for an easy breakfast. Just pop one in the toaster like you would the chemical-filled Eggo Waffle.



1 cup almond flour OR freshly ground flaxseeds
1 cup JAY ROBB vanilla egg white or whey protein
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 cup vanilla almond milk
2 eggs
4 TBS butter or coconut oil, melted
1 cup chopped ham (or cooked bacon)
1 cup freshly shredded cheese (I love sharp cheddar, but any kind works:)

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! Makes 10 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Waffle = 247 calories, 27 carbs, 0.7g fiber
"Healthified" with Almond flour = 239 calories, 16.8g fat, 17g protein, 2.9 carbs, 1.5g fiber
"Healthified" with Flaxseed Meal = 254 calories, 18g fat, 17.3g protein, 5g carbs, 4.5g fiber

Click HERE to find an affordable waffle maker that I love!

Click HERE to find the syrup I use!