Pigs in a Blanket and "Complex" Carbohydrates

We all know that sugar is bad, but we mistakenly believe complex carbohydrates are healthy and we need to eat them in abundance. BUT what if I told you that "Complex carbohydrates" and "Whole Grains" are just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose...also known as sugar. So a "complex carb" diet and a "sugary" diet are pretty much the same thing.

Whole wheat bread is high in sugar, higher than some candy bars and sugary sodas, and some scientists have proven that two slices of whole wheat bread will raise your blood sugar levels as high as if you were eating a candy bar.

According to the Life Extension article, eating two slices of whole wheat bread is worse than drinking a can of Coke or eating a candy bar. In 1981, the University of Toronto found that the Glycemic Index of white bread is 69 and whole-grain bread is 72. Wheat cereal is 67, but table sugar is only 52. That means the Glycemic Index of whole grain bread is higher than that of table sugar, which is also known as sucrose. For you “gluten free” readers out there...rice cakes are listed on the Glycemic Index at 77! This is why when people go “gluten free” and grab a lot of packaged “gluten free” items at the store, they gain weight rather than lose weight.

Simple sugars are so gratifying. That first bite of heaven can calm us down and give us energy at the same time. It’s like magic, with the power to flip our mood 180 degrees. That’s the upside of sweets. The downside is that the more you eat them, the more you want them. Excess sugar causes a hormonal imbalance, which leads to carbohydrate cravings and weight gain, literally turning your body into a fat-making, fat-storing machine. However, I’ve got good news for you. You are in charge and can get off the fast track to diabetes; and you can do it naturally. An overconsumption of fat-free foods and a sedentary life can lead to a condition called insulin resistance; which is a physical imbalance that makes the body respond abnormally to carbohydrate-rich foods and causes people to gain weight.

Sugars are the simplest form of carbohydrate; which can be natural such as lactose (milk sugar) and fructose (fruit sugar), or can be refined such as sucrose (table sugar). All starchy foods, like potatoes, and sweet foods, like fruits, raise blood sugar quickly. When digested they are immediately absorbed into the bloodstream, causing an increase in the hormone insulin. Insulin clears sugar and fat from the blood and to be stored in the tissues for future use. This causes weight gain. No matter where the carbohydrates come from; 4 grams of carbohydrates equal one teaspoon of sugar in our body. Let me say that again…4 grams of carbohydrates equal 1 teaspoon of sugar in our body. So with that thought, a small Blizzard has 530 calories and 83 grams of carbohydrates; which equals 21 teaspoons of sugar. A nine ounce bag of potato chips equals 32 teaspoons of sugar! To read more, check out my book: Secrets to a Healthy Metabolism.

Sugar is toxic for so many reasons, which is why we shouldn't let our kids eat whatever they want. So my goal is to make lots of recipes your kids would enjoy too!



"BLANKET":
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 water (or beef broth for more flavor)

"PIGS":
3 package grass fed mini hotdogs

Preheat oven to 350F. In a medium sized bowl, stir together the coconut flour, psyllium husks and salt. Add the softened 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!

Take 1 TBS of the dough and roll it out into a 2 inch, string-like piece and wrap the dough around 1 mini hot dog. Repeat until all dogs are covered (the dough will expand, so the skinnier the piece the better).

Place the wrapped hot dogs onto a piece of greased parchment paper (I used THIS coconut oil spray). Bake until dough is baked through, 18-25 minutes. Makes 12 servings.

NOTE: This makes a lot of mini Pigs In a Blanket. My suggestion is to bake them and then freeze them for easy after school snack options.

Optional dipping sauces: mustard, Nature's Hollow Xylitol Syrup, Nature's Hollow BBQ sauce/ketchup. Click HERE to find.

NUTRITIONAL COMPARISON (per serving: 5 total)
Traditional Pigs in a Blanket (with Pillsbury Crescent Rolls and Little Smokies = 410 calories, 30g fat, 8g protein, 29g carbs, trace fiber
"Healthified" Pigs in a Blanket = 209 calories, 17g fat, 8.5g protein, 6.4g carbs, 3.3g fiber

AND NEVER use the Pillsbury Crescent Rolls to make your kids healthy snacks! The ingredients are terrible for their brain and cells which are growing at a rapid pace.

Ingredients: Flour Bleached Enriched (Flour Bleached, Niacin, Ferrous Sulfate, Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid (Vitamin aB)), Water, Soybean(s) Oil Hydrogenated, Sugar, Baking Powder (Baking Soda, Sodium Acid Pyrophosphate, Sodium Aluminum Phosphate), Dextrose, Wheat Gluten Vital, Salt, Corn Starch, Datem, Potassium Chloride, Monoglyceride, BHT, Citric Acid, Xanthan Gum, Color(s) (Color(s) Artificial, Yellow 5, Red 40)

PB and J Truffles and IMMUNE HEALTH

Have you ever noticed our kids get sick a lot from Halloween until Valentine’s Day? HMMMM, there are a lot of Holidays in between that time that focus on candy. Sugar depresses the immune system. Vitamin C is needed by white blood cells so that they could phagocytize viruses and bacteria. White blood cells require a 50 times higher concentration inside the cell as outside so they have to accumulate vitamin C.

There is something called a “phagocytic index” which tells you how rapidly a particular lymphocyte can gobble up a virus, bacteria, or cancer cell. In 1970, Linus Pauling, discovered that white blood cells need a high dose of vitamin C and that is when he came up with his theory that you need high doses of vitamin C to combat the common cold.

We know that glucose and vitamin C have similar chemical structures, so what happens when the sugar levels go up? They compete for one another when entering the cells. And the thing that mediates the entry of glucose into the cells is the same thing that mediates the entry of vitamin C into the cells. If there is more glucose around, there is going to be less vitamin C allowed into the cell. It doesn’t take much: a blood sugar value of 120 reduces the phagocytic index by 75%. So when you eat sugar, think of your immune system slowing down to a crawl.

Simple sugars aggravate asthma, cause mood swings, magnify personality changes, muster mental illness, fuel nervous disorders, increase diabetes
and heart disease, grow gallstones, accelerate hypertension, and magnify
arthritis. Since sugar lacks minerals and vitamins, they draw upon the body’s micro-nutrient stores in order to be metabolized into the system.

So what are you sending your kids off to school with? A bowl of cereal and skim milk? A Poptart? To keep your kids healthy and focused at school, try organic eggs with lots of omega 3’s and healthy protein, or a Jay Rob whey protein shake. A protein filled breakfast is proven to increase focus and
success in children as well as adults.

And skip the REESE’S PEANUT BUTTER CUPS which have TBHQ; which 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. It 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.

Let's make these instead!



"HEALTHIFIED" CANDIES:
8 oz cream cheese or coconut cream, softened
1/2 cup butter or coconut oil, softened
1 (18 ounce) jar creamy NATURAL peanut butter
1 cup powdered erythritol (or powdered Swerve)
1 tsp stevia glycerite (omit if using Swerve)
CHOCOLATE COATING:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
3 TBS heavy cream
1/4 cup erythritol (or powdered Swerve)
1 tsp stevia glycerite (omit if using Swerve)

EASY OPTION: Melt a ChocoPerfection Bar
JELLY FILLING:
16 TBS Nature's Hollow Xylitol Jelly OR a real strawberry

Using a coffee grinder, grind the sweetener until a fine powder to resemble powdered sugar. In a large mixing bowl, beat cream cheese, butter, peanut butter and vanilla until smooth. Beat in sweetener. Set aside.

CHOCOLATE COATING: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until it is just melted (don’t burn the chocolate!), add in the cream, and sweetener. Stir until smooth and thick. Place chocolate into a mini muffin tin or chocolate truffle mold. Add a dollop of peanut butter filling. Top peanut butter with a TBS of Nature’s Hollow xylitol jelly OR a real strawberry. Top with additional chocolate. Place in fridge or freezer to set. Makes 16 chocolates.

NUTRITIONAL COMPARISON (per serving)
1 Reeses PB Cups = 170 calories, 10g fat, 4g protein, 18 carbs, 0g fiber
1 “Healthified” Chocolate = 150 calories, 15g fat, 9.1g protein, 6 carbs, 2g fiber

Protein Sandwich Spread AND Hormones-MOOD Connection

Have you noticed you aren't the same person you were when you were
younger? Are you going through menopause? Do you have estrogen dominance or low progesterone? Well, hormones have receptors throughout the brain and effect how our neurotransmitters (serotonin, dopamine, GABA, acetylcholine and norepinephrine) work.

Norepinephrine is a neurotransmitter that is considered part of our "flight or fight" response. It is found mostly in the amygdala, which is a central processing place of our brain responsible for anxiety. There are about 12,000 neurons that are sensitive to norepinephrine. This "anti-anxiety" neurotransmitter helps with stressful events; it raises blood pressure, speeds up the metabolism, raises body temperature, affects the lungs, tells our adrenal (stress) hormones to appear, and makes us more focused and alert. This is a healthy response when we are in danger, BUT, if you have a very stressful life or are dealing with a tragedy and are constantly pushing out norepinephrine, you WILL run out and this is detrimental to our adrenal hormones, thyroid and mental health.

NOREPINEPHRINE
When norepinephrine levels stay high for too long, we become irritable, anxious, and short tempered. This can lead to a panic attack out of the blue...blood pressure and heart rate go up, blood vessels and lungs constrict, shortness of breath and dizziness occurs, and the digestive system shuts down.

Healthy doses of norepinephrine during the day is great to keep us focused and alert. But in a stressful life, this high level at night, disturbs proper REM sleep (which I write a lot about in the book: Secrets to a Healthy Metabolism. The terrible effects of little to no REM sleep can have serious long-term issues on our weight (our leptin receptors become resistant), mood (serotonin will suffer when melatonin suffers) and our cells (which become damaged and can lead to fibromyalgia or other cellular disorders).

Norepinephrine also determines if you suffer from hot flashes or not. The luteinizing hormone signals the ovaries, which are slowing down to a hault during menopause. These signals causes a rise in the hypothalamus which regulates the body's temperature and sleep. Norepinephrine goes into overdrive because the ovaries aren't listening...this is very bad because the signals will cause hot flashes and inhibit the brain to get into REM sleep. You may be passed out, but the act of REM sleep isn't happening; in the morning you feel groggy, depressed and tired.

On the flip side, if norepinephrine levels are low, depression is likely to set in. The main principle of tricyclic antidepressants is to produce proper levels of norepinephrine. Scientists can't study mice when it comes to depression because they can't produce norepinephrine and therefore, don't respond to antidepressants! Interesting, huh!

ESTROGEN
There are 3 types of estrogen. The first one is made only when pregnant, the second one is made from our ovaries and the 3rd source is the unhealthy estrogen that causes belly fat. This comes from external sources(commercial soaps, alcohol, excess insulin, hormones in food...). It is clear that a lack of healthy estrogen that comes from our ovaries, estradiol, has a huge effect on our moods. Six days after ovaries are removed, there is a huge disconnect in the part of the brain that use norepinephrine. The adrenal glands also produce norepinephrine, so taking care of our adrenal system is important. Sleep, yoga and relaxing are a few examples of how we can take care of our adrenal system.

Most people understand me when I bring up serotonin. Serotonin receptors are found in the intestines, blood vessels and the central nervous system. In the intestines, it makes food move through faster; low serotonin = slow bowl movements and often inability to go #2 everyday (probiotics are essential to consume for a healthy serotonin level in the brain, especially after antiobiotics, a colonoscopy, or a cleanse or stress). In the blood vessels, serotonin increases constriction and blood pressure which results in migraines or headaches. The central nervous system actually runs from our intestines to our brain, which again is why probiotics in the intestines help build serotonin.

High serotonin levels lower appetite, which is why I recommend 5-HTP for my dieters who aren't on an antidepressant...it makes dieting so much easier because it keeps cravings at bay while also increasing REM sleep.

Low serotonin levels cause disturbed sleep, lack of pleasure with our lives, high carbohydrate cravings, urinary urgency (low serotonin = increase in bladder contraction), and can lead to more serious issues like depression, obsessive compulsive disorder, and suicide.

When I bring up GABA to clients, their face often goes blank. This is a fairly unfamiliar brain neurotransmitter. BUT, when I tell them it is our 'anti-anxiety' and emotional eating brain chemical, they often give me a look like "that is ME!" GABA is "nature's valium" that helps us fall asleep. Anti-anxiety drugs such as Valium, Ativan, and Xanax interact with GABA receptors. If we have enough GABA, we feel calm. But if we lack GABA we start to feel anxious, we often can't stop eating after one serving and we have a hard time falling asleep because our mind is racing about what happened that day or what we need to accomplish the next day.

Estrogen affects all the neurotransmitters but it is most important for serotonin. Estrogen boosts serotonin by both making more of it and keeping it around after it's made. So that's likely to be the reason that estrogen increases mood and enhances healthy sleep patterns. The hippocampus of the brain connects emotions and memory and shrinks when someone is depressed. Estrogen, however, boosts the health of the hippocampus and helps fight depression.

To balance estrogen, I suggest supplementing with a pure progesterone cream (I like Progest by Emerita…no additives, just wild yam). OR, you can take supplements that help the liver metabolize estrogen, such as folic acid, vitamin B6, zinc, magnesium glycinate, and my favorite: Estrofactors by Metagenics (click HERE to find).

PROGESTERONE
If you find you are low on progesterone, adding in a pure progesterone cream helps boost moods by increasing dopamine (the pleasure neurotransmitter). Not only that, progesterone helps increase the essential REM sleep that is needed to balance all of our hormones (leptin, ghrelin, thyroid, adrenal). This is why pregnant women with high progesterone levels are sleepy and they often remember their dreams. Women with adequate progesterone also have more positive emotions than women with low progesterone. Take note that MORE isn’t always better! Don’t go out and rub Progest cream all over your body! Too much can cause water retention and lack of energy. To help with depression, use a lower dose of progesterone cream. For anxiety, use a bit more, or switch from a cream to an oral source.

These suggestions aren’t going to cure everyone. Balancing our hormones will be enough for some, but there are certain situations where that won’t work and one will need more help. If anxiety or depression is showing up after a hysterectomy and never did before, then tinkering with hormone levels are most likely going to fix the issue.

STEPS FOR SUCCESS:
1. Don’t underestimate exercise, yoga and nature! Movement is a natural form of ‘antidepressants!’ My favorite thing to do is to put a book on my iphone and listen to that while I walk my boys around the block after dinner. Don’t just sit after meals…you don’t have to run, but move! It helps lower insulin (excess insulin = excess bad estrogen).

2. Depressed people often have high levels of cortisol, which the stress hormone pumped out by the adrenal glands and is responsible for belly fat in many people. In a healthy body, cortisol is released at 8 am and 4 pm and then levels drop at night. Depressed people don't cycle. Their levels stay high. So lowering stress and cortisol through exercise, meditation, and massage might help depression. Yoga is awesome because it helps with lowering stress. Stress uses up neurotransmitters.

3. Eat Protein multiple times a day: Protein has amino acids which are essential in building serotonin (tryptophan). So eating a healthy diet with enough protein multiple times a day will supply the building for healthy neurotransmitters (you can’t store protein).

4. Supplement your health! There are supplements that might help(particularly if you are taking estrogen). Probiotics are #1 with improving mood! I take THIS one everyday: ULTRA FLORA PLUS. Magnesium glycinate helps with insomnia, nervousness, restlessness, anxiety, and blood pressure. Vitamin B6 is helpful for serotonin, GABA, and dopamine (a balanced B complex is best). People who get panic attacks might be extra sensitive to caffeine, so it's good to avoid it. Anything that will help you relax(except alcohol, which really messes with hormone balance) is probably a good thing. Click HERE to find the supplements I recommend for mood imbalances.





"Healthified" Protein Spread
6 hard boiled eggs
1/2 cup organic chicken broth (or veggie broth)
1/2 tsp dried chives
1/2 tsp dried parsley
1/2 tsp dried dill weed
1/4 tsp garlic powder
1/4 tsp onion powder
1/8 tsp Celtic salt
1/8 tsp ground black pepper

In a blender or a food processor (click HERE to find the one I use on sale for $30!), puree the eggs, broth, chives, parsley, dill, garlic powder, onion powder, salt and pepper. Cover and refrigerate for 2 hours before serving (it will thicken up as it rests). Makes 12 servings.

NUTRITIONAL COMPARISON (per 32 gram serving)
Mayo = 100 calories, 10g fat, 0.2g protein, 2g carbs, trace fiber
"Healthified" Spread = 34 calories, 2.2g fat, 3g protein, 0.3g carbs, trace fiber

Use it in place of mayo on my CRAB BLT recipe!

Lemon Bars and Why We OVER-EAT

I just received this awesome email from a client:

"Going to gluten-free/sugar-free was very daunting at first. If someone told me, "You need to go gluten and sugar free" and sent me on my way, I would be completely lost. Your cookbook has made it so so easy to do! I won't lie, I've had days where I ate a piece of pizza or had birthday cake. But they are far and few between and I've found that I feel like crap after that. I've noticed that the days my son eats a protein dinner and a protein breakfast, our morning routine is easier and there are fewer meltdowns. I've also noticed a difference in his daily "report" from daycare. It's been great for our family and my husband's enjoyed most of what I've made. I find that I spend a ton of time in the kitchen, but I feel really good knowing I'm making healthy food for myself and my family."


Why we should NEVER consume these types of boxed food items:

Ingredients: Sugar, Enriched Flour Bleached (Wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid), Partially Hydrogenated Soybean and/or Cottonseed Oil, Corn Starch, Modified Corn Starch, Dried Corn Syrup, Citric Acid, Salt, Lemon Juice Solids, Baking Soda, Whey, Natural and Artificial Flavor, Color Added. Freshness Preserved By Bht.


The trans fats that result from man-made hydrogenation methods have been proven to act as "decoys" that our body’s cells uses in place the healthy fats it needs. Since trans fats are not chemically active and evolutionary wise, quite new to our body, our cells don’t know what to do with them. So they act as metabolic massacres.
They have 3 main issues:
1. Trans fats reduce cellular integrity. This will affect the:
a. Digestive tracts causing digestive issues
b. Lungs, causing asthma
c. Internal cells, causing allergies
When this happens the digestive tract, lungs and internal cells start to allow undigested foods, viruses, and even potential carcinogens into the bloodstream. Undigested proteins causes antibodies to produce, which begin to attack similar proteins native to the body! This will cause autoimmune diseases, as well as allergies and inflammation.

2. Trans fats (Yes, Jiff Peanut Butter! And Coffee Mate!) cause you to eat 6 times as much as you ordinarily would! This happens because the body needs chemically active essential fatty acids. Our body can’t make them, we must consume them. Essential fatty acids are needed for a healthy central nervous system, hormones, brain cells, membranes as well as other organs of our body. When this begins to happen this causes obesity, diabetes and heart disease. Dr. Johana Budwig was way ahead of her time when she proved that trans fats were causing extreme harm to our body in 1950’s!!! She was silenced by the food producers.

3. When the cells reliability, the cell membranes can’t interact as they should; therefore, the immune system gets confused. Every cell in our body has essential fatty acids and proteins on the outer walls that aid as little helpers for the immune system. They identify what is good and bad for your body and cells. But if we ingest trans fats, the “little helpers” are replaced by trans fats and they are no longer present to help out the immune system…enter autioimmune diseases.

If you are interested in other common foods that can damage our cells, contact me at mariamindbodyhealth@gmail.com to watch a recording of my FOOD, MOOD, WEIGHT LOSS and ENERGY presentation for only $25.



"HEALTHIFIED" LEMON BARS
CRUST:
3/4 cup blanched almond flour
1/4 cup coconut flour
1/2 cup coconut oil or butter
1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1/2 tsp Celtic sea salt

CRUST: Preheat oven to 325 degrees F. Grease a square glass pan. In a medium bowl, mix ingredients. This will be a thick cookie crust; press onto bottom of pan. Place in oven to pre-bake the crust. Bake for 15 minutes or until lightly golden brown. Remove from oven and set aside to cool.

FILLING:
3 large eggs
1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1/2 tsp aluminum free baking powder
1/4 tsp Celtic sea salt
4 TBS lemon juice

In a medium bowl, beat the ingredients for the filling until well combined. Pour the mixture evenly over the pre-baked crust and bake again for about 15-20 minutes or until set. Let cool. Store in fridge or freezer in an airtight container. Makes about 16 bars.

NUTRITIONAL COMPARISON (per bar)
Tradidional Lemon Bar = 160 calories, 8g fat, 1.9g protein, 19g carbs, trace fiber
"Healthified" Lemon Bar = 112 calories, 10g fat, 3g protein, 2.5g carbs, 1.2g fiber

PALEO Protein Pudding and Baby's 1st Foods

Sadly, parents often think that rice cereal is the first food to introduce to a baby. Avocado and Organic Egg yolks are much healthier for our babies. A recent Swedish study suggests that when infants are given substantial amounts of cereal, they may suffer from low concentrations of zinc and reduced calcium absorption. Dr. David Ludwig of Children's Hospital Boston, a specialist in pediatric nutrition, says some studies suggest rice and other highly processed grain cereals actually could be among the worst foods for infants.

"These foods are in a certain sense no different from adding sugar to formula. They digest very rapidly in the body into sugar, raising blood sugar and insulin levels" and could contribute to later health problems, including obesity, he says.

Organic Egg yolks, rich in choline, cholesterol and other brain-nourishing substances, can be added to your baby's diet as early as four months,1 as long as baby takes it easily. (If baby reacts poorly to egg yolk at that age, discontinue and try again one month later.) Cholesterol is vital for the insulation of the nerves in the brain and the entire central nervous system. It helps with fat digestion by increasing the formation of bile acids and is necessary for the production of many hormones. Since the brain is so dependent on cholesterol, it is especially vital during this time when brain growth is in hyper-speed. Choline is another critical nutrient for brain development. The traditional practice of feeding egg yolks early is confirmed by current research. A study published in the June 2002 issue of the American Journal of Clinical Nutrition compared the nutritional effects of feeding weaning infants 6-12 months of age regular egg yolks, enriched egg yolks, and an otherwise normal diet. The researchers found that both breastfed and formula-fed infants who consumed the egg yolks had improved iron levels when compared with the infants who did not. In addition, those infants who got the egg yolks enriched with extra fatty acids had 30 percent to 40 percent greater DHA levels than those fed regular egg yolks. No significant effect on blood cholesterol levels was seen.

The best choice for baby is yolks from pasture-fed hens raised on flax meal, fish meal, or insects since they will contain higher levels of DHA. Why just the yolk? The white is the portion that most often causes allergic reactions, so wait to give egg whites until after your child turns one. Don't neglect to put a pinch of salt on the egg yolk. While many books warn against giving salt to babies, salt is actually critical for digestion as well as for brain development. Use unrefined salt to supply a variety of trace minerals. Around six months is a good time to start offering cod liver oil, which is an excellent source of the omega-3 fatty acids DHA and EPA (also important for brain develoment) as well as vitamins A and D. Start with a 1/4 teaspoon of high-vitamin cod liver oil or 1/2 teaspoon regular dose cod liver oil, doubling the amount at 8 months. Use an eye dropper at first; later baby can take cod liver oil mixed with a little water. Click HERE to find supplements essential for babies and young children.

If you are interested, I have an online class called "HEALTHY FAMILY." It is only $25. To watch this helpful class, please email me at mariamindbodyhealth@gmail.com

PROTEIN PUDDING!

I know this recipe sounds crazy, but you must try it! My son Kai hates eggs...Micah eats scrambled eggs every morning, but Kai hates the texture. So here is what he loves for breakfast:

10 hard boiled eggs (use only the yolks if under age 1)
1 can (full fat) coconut milk
1-2 tsp stevia glycerite (or to desired sweetness)
1-3 tsp cinnamon
2 tsp vanilla

Peel the eggs. Place all the ingredients in a blender and puree until VERY smooth! Store in airtight container. I use it for easy breakfasts all week for Kai. I use this BlendTec Blender (which is on sale now). It purees food like no other!

NUTRITIONAL COMPARISON (Makes 10 Servings)

Jell-O Pudding = 104 calories, 0.2g fat, 2.4g protein, 23.2g carbs, 0.1g fiber (23.1 effective carbs)

Paleo Pudding = 157 calories, 13.8g fat, 6.5g protein, 2.8g carbs, 1.0g fiber (1.8 effective carb)

Why do I love coconut milk? Let me count the ways...

1. DIABETICS: Improves insulin secretion and utilization of blood glucose. Helps relieve symptoms and reduce health risks associated with diabetes.
2. INTESTINAL DISORDERS: Helps relieve symptoms associated with gallbladder disease. Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers. Improves digestion and bowel function. Relieves pain and irritation caused by hemorrhoids. Supports tissue healing and repair of the intestines. Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids. Reduces problems associated with malabsorption syndrome and cystic fibrosis.
3. ATHLETES: Provides ketones for a quick source energy. Boosts energy and endurance, enhancing physical and athletic performance. This also helps relieve symptoms associated with chronic fatigue syndrome.
4. IMMUNE SYSTEM: Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
5. Kills fungi and yeasts that cause thrush, candida, ringworm, athlete's foot, diaper rash, and other infections.
6. Relieves stress on pancreas and enzyme systems of the body. Reduces symptoms associated with pancreatitis.
7. OSTEOPOROSIS: Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
8. HEART DISEASE: Reduces inflammation. It is heart healthy; improves cholesterol ratio reducing risk of heart disease. Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
9. AGING: Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease. Does not deplete the body's antioxidant reserves like other oils do. Improves utilization of essential fatty acids and protects them from oxidation. Prevents wrinkles, sagging skin, and age spots.
10. KIDNEY STONES: Helps protect against kidney disease and bladder infections. Dissolves kidney stones.
11. WEIGHT LOSS: It is lower in calories than all other fats and it supports thyroid function. It promotes weight loss by increasing metabolic rate. Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats. Medium chained triglycerides produce ketones (energy) rather than being stored as fat.
12. SKIN DISORDERS: Applied topically helps to form a chemical barrier on the skin to ward of infection. Reduces symptoms associated the psoriasis, eczema, and dermatitis. Supports the natural chemical balance of the skin. Softens skin and helps relieve dryness and flaking. Promotes healthy looking hair and complexion. Provides protection from damaging effects of ultraviolet radiation from the sun. Helps control dandruff.

Cinnabon Coffee Cake and Why I Love Cinnamon

What a wonderful email to wake up to!

"Hi Maria! I read your book 'Secrets to a Healthy Metabolism' at the first of Feb. After reading the book, I stopped eating wheat/gluten to see if my migraines would lessen or stop. I am 46 years old. I've had migraines since i was a teen. I'm so happy to say that I have had only one migraine in over 2 months. It happened the day after I accidently ate half a wheat roll at lunch time. The next morning, I woke at 3:00 (my usual time to wake with a migraine) with a huge one. I took imitrex and was able to muddle through the day. I LOVE your book. I have recommended it to so many people. I started rereading it this weekend when I took a quick trip to the mountains to hike - and search my soul. Thank you for writing the book and have a great page on Facebook. Oh plus - I've lost 15 lbs. No tummy bloat. My skin is looking so clean and clear. I wish I could have done this years ago." - D

Cinnamon health benefits!
1: Antifungal, antibacterial and antiparasitic: Cinnamon has been found to be effective in fighting vaginal yeast infections, oral yeast infections, stomach ulcers and head lice.

2: Anti-inflammatory: Many of us eat lots of fried, fatty and processed foods, and these foods cause inflammation of our internal tissues and organs, and this inflammation has been linked to one of the most life-threatening diseases of our time – heart disease.

3: Helps control blood sugar levels, and can significantly lower LDL “bad” cholesterol, total cholesterol and triglycerides (fatty acids in the blood). A now almost famous study, was conducted by researchers from the US Department of Agriculture (USDA) in 2003 that showed that 60 people in Pakistan who had Type 2 diabetes, who ate 1 gram of cinnamon each day over a period of 40 days, experienced a significant decrease in their blood sugar levels, LDL cholesterol, total cholesterol and triglycerides.

4: Excellent source of manganese, dietary fiber, iron and calcium. The combination of calcium and fiber can help to remove bile, which prevents damage to colon cells, which helps prevent colon cancer. Fiber also can help with the relief of constipation and irritable bowel syndrome.

Cake:
4 cups blanched almond flour (OR 1 cup coconut flour)
1 TBS aluminum free baking powder
1 tsp cinnamon
3/4 tsp Celtic sea salt
2/3 cup butter or coconut oil
1 1/3 cups erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 1/2 tsp vanilla extract
3 eggs (6 eggs if using coconut flour)
2/3 cup unsweetened almond milk
Cinnamon Syrup:
1/2 cup erythritol
1 tsp stevia glycerite
6 tbsp butter
1/3 cup water
1 tsp vanilla extract
3 tsp ground cinnamon
Cream Cheese Layer:
8 oz cream cheese or coconut cream (if dairy allergy)
1/4 cup unsweetened vanilla almond milk
1/2 tsp Stevia glycerite (or to taste)

Preheat oven to 350 degrees F (175 degrees C). Grease a 9 inch pan. Stir together the almond flour, baking powder, 1 teaspoon ground cinnamon and salt; set aside. In a large bowl, beat butter, 1 1/3 cups erythritol, stevia, and 1 1/2 teaspoon vanilla until light and fluffy. Add eggs one at a time, beating for at least 1 minute after each egg. Beat in the almond flour mixture alternately with the milk. Pour batter into prepared pan. Bake in the preheated oven for 40 to 45 minutes, or until a toothpick inserted into the center of the cake comes out clean. Let cool in pan for 10 minutes, then turn out onto a wire rack. Remove cake from pan while it is still warm, and poke holes around the top of the cake with a fork.

To Make Cinnamon Syrup: In a saucepan, combine 1/2 cup erythritol, 1 teaspoon stevia, butter, water, 1 teaspoon vanilla and cinnamon. Heat and stir until butter melts. Pour onto warm cake or place in a serving dish and serve along with each slice of cake.

Cream Cheese filling: beat cream cheese with 1/4 cup vanilla almond milk and stevia (to taste). You can make this ahead of time and store in the fridge (it will get thicker overnight). Dollop a tablespoon or two on top of cake. Makes 14 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Cinnamon Cake = 396 calories, 21.9g fat, 3.6 g protein, 42 g carbs, 0.6 g fiber
"Healthified" Almond Flour Cake = 292 calories, 28g fat, 6.1 g protein, 4.3 carbs, 1.9 g fiber
"Healthified" Coconut Flour Cake = 244 calories, 22g fat, 4.9g protein, 5.5g carbs, 3g fiber

Click HERE to find a great cinnamon supplement to help balance blood sugar at meals.

Cherry Magic Shell and CROHNE'S/COLITIS

I see many clients with a variety of problems. One issue on the rise is Crohn’s and Colitis. 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 thing to avoid is 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!

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.



"HEALTHIFIED" Magic Shell
6 TBS butter or coconut oil
1/4 tsp stevia glycerite (or to desired sweetness)
1 tsp natural cherry extract
2 tsp Natural Red Food Coloring
1/2 tsp Celtic sea salt

Melt coconut oil over low heat. Stir in coloring, sweetener and salt until completely melted. Allow to cool to room temperature before drizzling over ice cream. Makes 6 servings.

OPTION: add crushed "Healthified" Captain Crunch Cereal pieces on top!

NUTRITIONAL COMPARISON (per serving)
Smucker's Shell = 210 calories, 15g fat, 1g protein, 18 carbs, trace fiber
"Healthified" Shell = 102 calories, 11g fat, 0.1g protein, 0 carbs

This recipe also works great to decorate "healthified" cake pops!

“One of the most common ingredients in the food we eat isn't even a food. It's food dye.” Now isn't that an interesting fact! Yikes!

Food dyes are synthetic chemicals that are harming our children as well as adults! It has been proven to cause hyperactivity, restlessness, and attention problems. The Center for Science in the Public Interest called on the FDA to ban 8 of the most common artificial dyes, but instead they put a warning… "Warning: The artificial coloring in this food causes hyperactivity and behavioral problems”

Americans consume five times as much food dye as they did 30 years ago, according to the Food and Drug Administration. But the trend in other countries may be turning. British arms of General Mills, Kellogg, Kraft, Mars, and McDonald's, for example, use few or no dyes.

So what makes our food yellow? In the United States, it's two synthetic food dyes: Red 40 and Yellow 6. In England, it's pumpkin and carrot extract. At a U.S. McDonald's, the strawberry sundae gets its color from Red 40. In England, the red comes from (surprise!) real strawberries.

But we must be smart shoppers, even things that claim "100% Real" potato au gratin today that gets its golden hue from 100 percent real "Yellow 5 Lake" and "Yellow 6 Lake." Also, cheese should be WHITE! :) To read more on our brain health, check out Secrets to Controlling Your Cravings Weight and Mood.

I always use India Tree Natural Decorating Colors. Click HERE to find. They are made from highly concentrated vegetable colorants and contain no synthetic dyes. Happy Eating!

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

Captain Crunch Berries Cereal and FAT BURNING

What a wonderful testimony to wake up to in my inbox!

"I had been taking Crestor for high cholesterol levels, but never felt well while I was taking it. So I decided to give Maria's diet plan a serious try. Within a few weeks on the diet plan I decided to discontinue my Crestor and had my cholesterol levels checked about 6 weeks later. My triglycerides dropped from 274 to 115. My LDL cholesterol was still high, but by doing the calculations of my ratio of triglycerides to HDL I had a ratio of .40. This shows I have more of the large fluffy LDL particles which do not appear to cause an increase of plague build up in my arteries. Previous to starting the low carb diet, my blood pressure had began to rise to the level of needing medication. After just a few weeks of the new diet regime, my blood pressure began to drop and after 6 weeks was back to normal levels. I've found the recipes to be fulfilling and delicious and plan to continue following this way of eating." -D


Ingredients in Captain Crunch Berries Cereal: Sugar, Corn Flour, Oat Flour, Brown Sugar, Coconut Oil, Salt, Sodium Citrate, Partially Hydrogenated Soybean Oil**, Natural And Artificial Flavor, Strawberry Juice Concentrate, Malic Acid, Maltodextrin, Modified Corn Starch, Red 40, Niacinamide, Reduced Iron, Zinc Oxide, Yellow 5, Blue 1, Thiamin Mononitrate, Pyridoxine Hydrochloride, BHT (A Preservative), Riboflavin, Folic Acid

Trans Fats and FAT BURNING!

When insulin can't bind with the cell, the insulin stays in the blood. About 30 minutes after eating, our body measures the sugar levels in our blood to determine if it needs to produce additional insulin. If you have a healthy body, this process works great. The problem is when you live in America and are surrounded by trans-fat (Jiff Peanut Butter, Saltine Crackers, Cereals, Frozen Pizzas, Ice Cream Cones), a crust forms around your cells by consuming these harmful trans-fat. When this happens, the cells are incapable to respond to the insulin that is already in the blood; therefore, an additional surge is created even though enough insulin is already present. So when I read Diabetes Pamphlets that recommend low fat foods and MARGARINE, I get more than upset! Most often the writers of these food guide pamphlets are the pharmaceutical company pushing their drugs! Go figure! They don’t want you to get better; they wouldn’t be one of the most profitable companies in America anymore.

So now we have a very high level of insulin in our blood! And what goes too high, eventually and quickly goes too low…enter: low blood sugar = cravings, moodiness, hunger, low energy, lightheadedness… you grab any carb you see to satisfy your body’s desire and the cycle happens all over again. All day you dream about food. You are no longer the person you once were.

Our fat burning hormone is called the Human Growth Hormone… and guess what? Its antagonist is insulin! So as you continue this cycle of high carb, low fat foods, you never get a natural surge of growth hormone and never get the opportunity to burn fat….you just burn sugar. To read more on what to eat to get your Human Growth Hormone as high as possible, check out the charts on foods, exercise and supplements in my book: Secrets to a Healthy Metabolism.



"HEALTHIFIED" Crunch Berries
2/3 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 cup almond flour
1 cup JAY ROBB strawberry whey protein (or egg white protein)
1/2 cup butter or coconut oil, softened
2 TBS water
1 tsp pure organic cherry extract
1 tsp Natural Red Food Coloring (if desired)

Preheat oven to 300 degrees F (170 degrees C). Combine sweetener, almond flour, whey, extract and food coloring in a small bowl. Add in butter and water with a blender until mixture resembles coarse crumbs. Place on a cookie sheet with defined edges or the butter will 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 = 211 calories, 15.6 g protein, 16g fat, 4.2g carbs, 1.6 g fiber

MILK COMPARISON (per cup)
Skim Milk = 90 calories, 13g carbs, 13g sugar
Unsweetened Almond milk = 35 calories, 1g carb, 0g sugar

SWEETENER TIPS (more information in The Art of Eating Healthy)
My recipes will call for erythritol and stevia glycerite. I use these separate to help keep my costs down. In any recipe you can use Swerve, ZSweet, Truvia, Organic Zero, Xylitol or Just Like Sugar. In order to use a different product, use the same amount of sweetener for the amount of erythritol in the recipe and omit the stevia (except for Organic Zero, that is only erythritol and you will still need stevia for sweetness). TIP: Most people report that ZSweet is their favorite for sweeteness!

Note: You can click HERE to find healthy natural sweeteners.
1 cup erythritol and 1 tsp stevia = 1 cup Swerve
1 cup erythritol and 1 tsp stevia = 1 cup ZSweet
1 cup erythritol and 1 tsp stevia = 1 cup Truvia
1 cup erythritol and 1 tsp stevia = 1 cup Xylitol
1 cup erythritol and 1 tsp stevia = 1 cup Just Like Sugar
1 cup erythritol and 1 tsp stevia = 1 cup Organic Zero and 1 tsp stevia

Hot BEEF Sundae!

I know a lot of you have tried cauliflower mashed "faux"tatoes and thought the taste was good, but the texture wasn't the same. I'm here to tell you, I found a special trick. I also never really cared for the gritty fake potatoes either until we purchased the Blendtec Blender! We bought it to make pureed baby food and it has been an awesome purchase for so many of my recipes; including making the smoothest "faux"tatoes.

Click HERE to find it on sale for $200 off!

So here is a cute little recipe to get your veggies in!



"FAUX"TATOES (ICE CREAM LAYER)
1 medium head cauliflower
2 cups broth
1 TBS cream cheese, softened
1/4 cup grated Parmesan
1/2 tsp minced garlic
1/8 tsp freshly ground pepper

Set a stockpot of broth to boil over high heat. Clean and cut cauliflower into small pieces. Cook in beef or chicken broth for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked veggie very dry between several layers of paper towels. In the Blend Tec Blender or food processor, puree the hot veggie with the cream cheese, Parmesan, garlic, and pepper until smooth. Set aside. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Using Potatoes = 156 calories, 4.5g fat, 8g protein, 21 carbs, 2.3g fiber
Using Cauliflower = 88 calories, 4.5g fat, 7.5g protein, 5 carbs, 2g fiber

HOT BEEF LAYER:
1 TBS coconut oil
1 (4 pound) grass fed beef chuck roast
1 cup tomato sauce
1/2 cup water
1/2 cup white vinegar
1 TBS chili powder
Celtic sea salt and pepper to taste
2 garlic cloves, minced

Heat oil in a large Dutch oven over medium-high heat. Place the roast in the pan, and brown on all sides. Reduce heat to medium-low, and pour in the tomato sauce, water, and vinegar. Season with chili powder, salt, pepper, and garlic. Simmer over medium-low heat for 3 hours, or until meat is fork tender. Remove beef, and refrigerate overnight. Reserve sauce, and refrigerate. Slice or shred beef, and place in a large pot on the stove with the sauce. Heat through, and serve alone, or over the "faux"tatoes.

Top with white cheddar cheese and a cherry!

NUTRITIONAL COMPARISON (per serving, with 1/4 pound hot beef)
Traditional Sundae = 701 calories, 41g fat, 39g protein, 40.7g carbs, 1g fiber
"Healthified" Sundae = 535 calories, 28g fat, 38g protein, 9g carbs, 3.8g fiber