TIRAMISU TWINKIES and The "WHITE" diet!?

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

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

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

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

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

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

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

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

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

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

STEPS TO HEAL:

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

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

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

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

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

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

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

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

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

Strawberry Angel Food Cake

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


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

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

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

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

Our body produces 3 types of estrogen:

1. Ovaries produce healthy estrogen: Estradiol

2. Fat Cells store and form unhealthy estrogen: Estrone

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

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

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

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

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

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

6. Processed soy protein contains carcinogens such as nitrates.

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

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

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

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

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

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

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

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

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


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

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

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

NUTRITIONAL COMPARISON (1/4 cup syrup)

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

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

Bagels and WHY NO WHEAT!

Are you trying to eat gluten free and not feeling so well? Maybe flu-like, depressed, irritable? There are 2 main reasons why this happens.

1. Some people do go through "flu" like symptoms when their fat cells are shrinking because this is where the toxins are stored. When you start to lose the fat, the toxins are released into the bloodstream causing ill-feelings. Not pleasant, but it is the truth.

2. The more serious issue is the opiates in wheat that cause withdrawal symptoms when people cut wheat out of their lives, which is also “flu-like”…tiredness, crabby, depression…. The issues comes in when people decide to be 80% good on the diet. Most clients are determined enough to eat gluten-free during the week, but they allow themselves to have “cheat days” on the weekends. Well, it takes your body 4-6 days to get the withdrawal symptoms out before you feel AMAZING (no joint pain, no hunger between meals, TONS of energy), BUT if you cheat every weekend, you get re exposure symptoms. Every time you cheat, the wheat increases dopamine just like heroin.  This is why people complain of “low carb” diets and lack of energy.

To prove the problem of the opiates in wheat, they are even coming out with a new weight loss
drug that is a version of what heroin addicts take to lessen the withdrawal symptoms! The more comfort foods you eat, the less dopamine receptors in the brain, which causes a vicious cycle of addiction. You can rebuild your dopamine receptors after a lifetime of dopamine killers (aspartame, cigarettes, alcohol, wheat) but you need to take theraputic doses of amino acids which come from protein (l-tyrosine and l-phenylalanine). Animal protein is the building blocks for dopamine. Even the wheat germ you may sprinkle onto your food for fiber is a perfect poison not a perfect health food. The lectins in wheat is a neurotoxin. Causing colitis problems. It causes lesions and open intestines exposing dangerous proteins to the bloodstream causing auto immune and inflammatory diseases… Hoshimotoes, Type 1 diabetes, Acid reflux, Rheumatoid Arthritis. Things like acid reflux will clear up within days of being gluten free, but more serious inflammatory conditions like arthritis can take many months…it is a long term effort.  To read more on how detrimental wheat can be, this book is a must read!  Dr Davis is a heart surgeon that has reversed the effects of heart disease by wheat!  You can buy his book HERE.

That is why I recommend things like 5-HTP and l-glutamine help cravings (l-glutamine also heals the intestinal lining). I also recommend L-carnitine to increase energy when detoxing wheat.

I also work with people trying to "carb load" once they sign up for a marathon. Carb loading is one fast way to gain weight while training for races! This always happened to me! BUT not anymore. I eat about 20-30 carbs a day and the last 1/2 marathon I ran, I took 4th place. Ketones are a longer lasting energy source than carbs. I no longer "hit the wall."

















"HEALTHIFIED" BAGELS OPTION 1:
1/4 cup coconut oil or butter, melted
1/4 cup coconut flour
1/4 cup unflavored whey protein
5 eggs
½ tsp Celtic sea salt
1 tsp aluminum free baking powder
OPTIONAL: 1 tsp guar gum or xanthan gum (chewy texture: see below)

Preheat the oven to 375 degrees F. Blend together eggs, coconut oil/butter, salt, and spices if using. In a separate bowl, mix coconut and whey with baking powder and guar gum. Blend the dry mixture into the wet until smooth. Grease a donut pan (click HERE to find) with coconut oil spray. Bake for 15 minutes. Makes 6 bagels.

VARIATIONS:
"EVERYTHING" Bagel: add 1/2 tsp dill, 1/2 tsp dried chives
1/2 tsp dried parsley, 1/2 tsp onion powder, 1/4 tsp garlic, 2 TBS parmesan cheese
Onion bagel: add 1 tsp dried onion flakes
Cinnamon: add 2 tsp cinnamon, 1 tsp stevia glycerite and 1 tsp vanilla (and use vanilla whey instead of unflavored)

NUTRITIONAL COMPARISON (per bagel)
Lender's New York Bagel = 270 calories, 4g fat, 6g protein, 55 carbs, 8 g fiber
"Healthified" Bagel = 161 calories, 13g fat, 8g protein, 2.9 carbs, 1.7 g fiber

OPTION 2 (Nice and Chewy):
6 egg whites, whipped
3 TBS psyllium husk powder (no substitutes)
2 TBS coconut flour
4 TBS cream cheese, softened
OPTIONAL: additional spices

Preheat oven to 350 degrees. Separate the eggs and save the yolks for a different recipe (such as Craig's favorite...creme brule!). 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 donut pan (click HERE to find) with coconut oil spray. Dollop the dough into the pans (it will not rise much, so put a lot into the pan!) Bake for 17-20 minutes. Once totally cool, cut in 1/2 and store in the freezer for easy breakfast options! Makes 4 bagels.

NUTRITIONAL COMPARISON (per bagel)
Lender's Bagel = 270 calories, 4g fat, 6g protein, 55 carbs, 8 g fiber
"Healthified" Bagel = 104 calories, 4g fat, 7g protein, 11.6g carbs, 8.8g fiber (2.8 effective carbs)

If you are new to baking gluten free baking you may be thinking “What is the Xanthan Gum and Guar Gum?” and “Why do I need them?” Well, they help keep mixes from separating, they create a 'chewy' texture, and stop solid particles from settling to the bottom (like when the blueberries sink to the bottom of a coffee cake). You can use just one or the other; but for the best results, you can use a little of both. AND I say “a little” because “a little” goes a long way!

The gluten in white flour creates a paste when you mix it with water (in Poland, they use this to hang wallpaper!) This sticky concoction serves the same purpose that guar gum and xanthan gum do in gluten free baking. One component of gluten free flours lack is that “chewy texture” that we crave when eating breads, adding this will help bring that texture back. The gluten in wheat thickens dough and traps air bubbles to make baked goods light and fluffy. Xanthan gum tends to help starches combine to trap air, while guar gum helps keep large particles suspended in the mix.

Guar gum is good for cold foods (“healthified” pancake syrup) while xanthan gum is better for baked goods. Foods with a high acid content (such as lemon juice) can cause guar gum to lose its thickening abilities. If all you have is guar gum when you are making a citrus baked good, just increase the amount of guar gum. HELPFUL TIP: Add thickener to the oil in a recipe, making complete mix of oil and gum before adding to the rest of liquid ingredients. Using a blender or a food processor helps get them to dissolve properly; clumps will make a big unappetizing bite in foods.

CONVERSION FOR GUAR GUM

Cookies _____________________¼ tsp per cup of flour

Cakes and Pancakes___________¾ tsp per cup of flour

Muffins______________________1 tsp per cup of flour

Hot Foods (soups)_____________1-2 tsp per 1 quart of liquid

Cold Foods (pancake syrup)___1-2 tsp per quart of liquid

CONVERSION FOR XANTHAN GUM

Cookies______________________¼ tsp per cup of flour

Cakes and Pancakes___________½ tsp per cup of flour

Muffins______________________¾ tsp per cup of flour

Hot/Cold Liquids_____________½ tsp per 8 oz. of liquid

*NOTE: people with severe allergies should use guar gum.

Mint Chip Gelato and MATCHA BENEFITS

This is a special testimony from a client dealing the depression and anxiety:

As "the skinny girl" my entire life it was a medical condition and the medications necessary for me to take for the rest of my life that packed on more than 50 lbs. in a very short amount of time at the age of 37 that led me places I had never been before. Although the medication was making me feel better, it was a different story when I looked in the mirror. I had never tried to be thin, i just naturally was, and it's not like I wanted to weight 102 lbs on my 5'4" frame, I always had a dream weight of 120. Something my doctor laughed at when I asked him how to keep some of my baby weight after I delivered my first baby, after all, being pregnant was the first time I actually got over 100#, something that had been a goal of mine since I was about 16. I know, poor thin girl ... however, I was about to learn how body image affects so many aspects of a persons being, something I had never even considered. 20 days after starting my medication and I had already gained 27 lbs. I was so shocked every time I looked in the mirror, I still expected to find my former self and seeing my friends visible reactions although they tried to be encouraging. I kept having to purchase larger and larger clothes and eventually peaked at plus 54 pounds. I had tried to "eat better", you know, yogurt, fruit, vegetables, but in all honesty I am a bona fide, all out sweet tooth, always have been. Nothing seemed to help. My doctor and I decided to switch my medication to see if the side effects would alter. Hard to say if it worked, I didn't change anything else, although eating my way across Australia on vacation did non add any weight. I took that as a good sign. Then I ventured back into the work force and was more mobile and managed to lose a bit of weight, about 10 lbs. But I still felt terrible, emotionally, physically, had the 3:00 "I'm so tired I could sleep the rest of the day" thing going on.

I had a couple of friends who started working with a nutritionist who were altering their lifestyles, but it sounded like an impossible plan, no sugar!! No gluten?? How could I live without dessert and bread, my life line? I happened to overhear a session my friend was having with this nutritionist and honestly, it sounded do-able. You could substitute healthy versions of sweeteners, not give them up completely. Might work. There were ways to make/buy breads that I could eat, who knew? I decided to buy the book and check into it. What I learned changed my life. I decided to go "all in". I scheduled a consultation with Maria (said nutritionist) attended her Healthy Metabolism Class and attend her grocery store shopping excursion. I could do this, no, I will do this. My family was in shock. I don't think they gave me a chance, no sweets, no way. But I was determined. I did not eat one thing that wasn't on Maria's approved/recommended list. It definitely didn't happen over night, but little by little, week by week I was losing weight. My clothes were starting to hang, people were taking notice. My goal ... 120 pounds! Ironic right? My goal when thin and chubby was always 120!  I honestly don't know where I found the strength to do it, except by following Maria. Her constant encouragement and knowledge educated me in an area I didn't even know I needed to learn, after all prior to medication I could eat whatever I wanted. I no longer had the 3:00 afternoon energy dip, and generally had a better outlook on life. I'm not saying it was completely easy, there were challenges ... what to order if we went out to eat? I eventually did reach my goal and I owe it all to this book and it's author, Maria Emmerich. Thank you Maria

  -Jennifer Norman

This recipe is in honor of Jennifer! She loves my ice cream!

Baskin Robbin's Mint Chip Ice Cream Ingredients: cream, nonfat milk, sugar, corn syrup, semi-sweet chocolate chips [sugar, chocolate liquor, chocolate liquor processed with alkali, milkfat, cocoa butter, soya lecithin (added as an emulsifier)], whey powder, emulsifier/stabilizer blend (cellulose gum, mono and diglycerides, guar gum, carrageenan, polysorbate 80), natural flavor, artificial color (blue 1, yellow 5).



No thank you! Food dye is what makes this ice cream green! The most common food that American's eat isn't even a food...it is food dye! 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. In Europe, their "FDA" is requiring any food item with dye have a WARNING on them! "May have an adverse effect on activity and attention in children."

BUT, The green color of this ice cream comes from one powerful antioxidant...Matcha Powder. Matcha powder are the leaves of green tea! The health benefits of matcha powder exceed those of drinking green tea because when you consume matcha you ingest the whole leaf, not just the brewed water. Antioxidants are one of biggest the buzz words in nutrition; they are naturally occurring chemical compounds that prevent aging and chronic diseases. Most people's minds go to blueberries or fruits when they hear antioxidants, but I'm here to tell you that fruits don't even come close to the benefits of matcha! Tufts University discovered that matcha has an amazing 20 times more antioxidants than blueberries! Not only that, but it is also great for:

1. ACNE: If you’re looking for a free acne home remedy then you cannot beat matcha. Matcha powder has been shown to be as effective as a 4% solution of benzoyl peroxide without doing damage. It also rejuvenates dying skin cells; when exposed to the leaves of green tea, the old cells found in the upper layers of the epidermis appear to start dividing again. They make DNA and produce more energy and they are reactivated. So consuming matcha powder helps cleanse your system from the inside, but you can also rub the teabags over your skin to cure your acne fast without the detrimental side effects of prescription medications which have been found to increase depression and suicide.

2. ENERGY and ENDURANCE: In the past, researchers thought the energy boost from green tea was from the caffeine in matcha, but they found that it was actually the combination of matcha's natural properties. It has been proven to increase physical endurance by 24%. This is most likely because of the natural rise in dopamine (things like aspertame are an excito-toxin which raises dopamine, but not without a cost...it over excites dopamine stores and causes depression; which is why you get addicted to diet soda). To read more on dopamine, check out my book: Secrets to Controlling Your Weight Cravings and Mood.

3. WEIGHT LOSS: Matcha boosts metabolism and burns fat. It has been found to help burn 4 times more calories! Just by drinking/consuming macha! Even cooler, is that is it doesn't raise blood pressure or heart rate like other scary weight loss products.

4. COLON HEALTH: The green color in matcha comes from chlorophyll; which is a powerful detoxifier and cleanser from the inside out. Chlorophyll eliminates metals and chemicals found in the liver and fat cells.

5. HORMONAL HEALTH: Green tea actually helps LOWER unhealthy estrogen, when black tea can raise it! High unhealthy estrogen leads to severe PMS, inability to lose belly fat, and more severe issues such as fibroids.

6. DIABETES: Green tea has polyphenols and fiber which help control blood sugar levels.

7. CALM ANXIETY: Even though it has caffeine, it also has the amino acid l-theanine, which promotes a state of relaxation and well-being by acting upon the brains functioning. Excess stress increases beta waves, causing an agitated state, where l-theanine creates alpha waves, leading  to a state of relaxed alertness; this naturally increases dopamine without over-exciting them. L-Theanine is found in all tea, BUT matcha has 5 times more than black teas and other green teas. L-Theanine also helps learning and memory.

8. CANCER: Matcha also has a special, unique antioxidant called catechins, which are only found in green tea leaves. The main 'super power' of catechin epigallocatechin gallate (EGCg) is that it is a potent cancer-fighter. The catechins basically counteract the damage done by free radicals that form in our bodies due to chemicals, metals, UV rays, pollution, and radiation, which causes DNA and cellular damage.

*NOTE: If you consume alcohol and have a diet with trans-fat and sugar, you can eat all the matcha powder you want and it won't reverse the damage. These benefits are best felt with an addition to a "healthified" way of eating. 

"HEALTHIFIED" GELATO
1 cup organic heavy cream (or 2 cups for a creamier ice cream)
2 cups unsweetened almond milk
2 TBS matcha powder (green tea powder)
1 cup Swerve (or Just Like Sugar) *keeps ice cream soft
1 tsp stevia glycerite

1 tsp mint extract (or 1/4 cup chopped fresh mint leaves...I used chocolate mint leaves)
1/2 tsp Celtic sea salt (keeps it soft)
OPTIONAL: Nature's Hollow Xylitol Honey and toasted almonds OR ChocoPerfection bar, chopped

In a large blender, combine all ingredients and blend until smooth. Freeze mixture in ice cream maker, following the manufacturer's instructions. When the ice cream has finished churning, it will be relatively soft. Store the ice cream in an airtight plastic container in the freezer. Allow to freeze for at least 2-3 hours before serving. Top with Nature's Hollow Honey (no substitutes) and toasted almonds or chocoperfection chips, if desired. Makes 6 servings (8 servings if you add 1 extra cup of cream).

NUTRITIONAL COMPARISON (per 1/2 cup serving)
Baskin Robbin's Gelato = 280 calories, 19g fat, 4g protein, 25 carbs, 1g fiber
"Healthified" Gelato = 82 calories, 8g fat, 1g protein, 4.4g carbs, 3.2g fiber (1.2 effective carbs)
"Healthified" Ice Cream (2 cups cream) = 114 calories, 11.8g fat, 1g protein, 4.5g carbs, 3.2g fiber (1.3 effective carbs)

HEALTH APPRAISAL DISCOUNT

I get a lot of questions on what supplements are best to take. It is very personal and it depends on your goals and what is going on in your body. I just added a new option on my website: http://www.marianutrition.com/pricing.html

In this package, you will be emailed a health assessment (HAQ) that you fill out online. I then do an analysis of your results and give you feedback on what supplements, doses and other nutrition advice are needed to address you specific imbalances. This package includes:

• HAQ assessment (retails for $50 online, but on sale now for $40) which pinpoints areas of imbalance
• Supplement and nutrition suggestions tailored to your specific needs

If you are interested, please email me at mariamindbodyhealth@gmail.com

Happy Eating! 

Gyros

Here is a wonderful note I recently received from a client.
"Dear Maria,

I have looked everywhere on your site for an e-mail address I finally found this one. I just want to share my story and why I am so thankful for you! I am 25 I was diagnosed with diabetes and high blood pressure shortly after giving birth to my daughter in 2010. As a child I was overweight but then I went on the Atkins diet when I was in the 7th grade and lost a lot of weight. I wasn't heavy until I became pregnant with my daughter and gained nearly 80lbs. After I had her I really struggled with weight loss turning again to Atkins having to watch sugar and carbs because of the diabetes. Atkins is a great program but it was very limiting to me. If I had a sweet tooth I always turned back to regular junk food or Atkins bars which aren't much better. I kept on my Atkins diet through the summer of 2011 and did lose some weight but then Halloween came around and I was right back to the junk food. By the end of October I weighed 140 and I am only 5'2. I found your site through Pinterest looking for low carb recipes and my life has been changed using your recipes and ingredients I have lost 20 pounds and getting close to my ideal weight for my height but more importantly my blood sugar levels are completely normal and my blood pressure is normal as well! If I need something sweet I make one of your recipes and have discovered all the new things I CAN eat! I have become my family's food guide. I make sure my daughter eats very healthy so that hopefully she doesn't acquire the problems that I have had. I am so inspired by you and I honestly feel like you have made the biggest difference in my life. I want to thank you for helping me improve my health!

Thanks,

Amanda"

Here is a photo of one of my herb gardens. They make the most flavorful marinades! Plus herbs and spices should always be organic. One way we save money is growing our own herbs.

"HEALTHIFIED" PITA BREAD

1/2 cup coconut flour

2 TBSP psyllium husk powder (no substitutes)

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: 1 tsp garlic powder

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. Separate into 3 even balls of dough. Flatten the dough into 'pita' shapes. Place the pita dough onto a greased cookie sheet (I used THIS coconut oil spray). Bake at 350º for 40-50 minutes or until done throughout (this will depend on how thick the pitas are). Let cool, then cut each pita in 1/2. Use for gyros! Yum! Makes 6 servings. NOTE: do not make the dough ahead of time. Bake it right away; it starts to bake once you add the boiling water/broth.

NUTRITIONAL COMPARISON (per pita)

Traditional Pita Bread = 170 calories, 3g fat, 2g protein, 35 carbs, 3g fiber

"Healthified" Pita = 123 calories, 8.7g fat, 2g protein, 9.3 carbs, 6.7g fiber

GYRO MEAT:

1/4 cup macadamia nut or olive oil

2 TBS lemon juice

1 clove garlic, crushed

1 tsp Celtic sea salt and pepper

1/2 tsp dried marjoram

1/8 tsp ground dried thyme

1/8 tsp ground dried rosemary

1/8 tsp dried oregano

1 lb boneless lamb (or beef) shoulder, cut into 1-inch cubes

SAUCE: 

1 cup plain yogurt or coconut kefir (click HERE to read about kefir vs yogurt!)

1/2 cucumber, shredded

1 clove garlic, minced

1 TBS lemon juice

1 tsp Celtic sea salt

4 (10 inch) bamboo skewers, soaked in water for 20 minutes

TOPPINGS:

1 tomato, sliced

1/4 red onion, thinly sliced

1 cup organic lettuce

1/2 cup crumbled feta cheese (optional)

Whisk together the oil, 2 TBS lemon juice, crushed garlic, 1 tsp salt and pepper, marjoram, thyme, rosemary, and oregano in a bowl, and pour into a resealable plastic bag. Add the cubed lamb, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator 12 to 24 hours. Once the meat has finished marinating, remove from the refrigerator, and allow to stand at room temperature for 1 hour. Meanwhile, prepare the tzatziki sauce by whisking together the yogurt (if you use Coconut Kefir, which I recommend, add 1/8 tsp guar gum/xanthan gum to thicken) and cucumber in a mixing bowl along with 1 clove of minced garlic, 1 TBS lemon juice, and 1 tsp salt. Cover the sauce and refrigerate until ready to use.

Preheat the oven's broiler and set the oven rack about 4 inches from the heat source. Remove the lamb cubes from the marinade. Discard the remaining marinade. Spray a broiling pan with cooking spray, thread the meat onto the skewers, and place the skewers onto the prepared pan. Broil under the preheated broiler to your desired degree of doneness, turning every few minutes so the meat cooks evenly. It should take about 10 minutes to cook the meat to medium-well.

To assemble the sandwiches, cut each piece in half, and open up the pockets. Divide the tomato and onion slices among the pocket bread halves. Stuff with lettuce, then fill with the broiled lamb. Sprinkle with crumbled feta cheese, and top with the tzatziki sauce to serve. Makes 4 sandwiches.

NUTRITIONAL COMPARISON (per gyro)

Traditional Gyro = 497 calories, 24g fat, 40.6g protein, 43g carbs, 4g fiber

"Heathified" Gyro using yogurt sauce = 440 calories, 26g fat, 40.6g protein, 14g carbs, 8g fiber
"Healthified" Gyro using kefir sauce = 399 calories, 21g fat, 38g protein, 12.5g carbs, 8g fiber

Dairy Free Frozen Yogurt

When I was a teenager, I mistakenly ate fat free frozen yogurt for a dessert thinking it was a safe "diet" food. NOPE, it isn't. One of the most famous frozen yogurt chains ingredients for vanilla yogurt powder is: Pure Crystalline Fructose, Dextrose, Maltodextrin, Non-fat Milk, Yogurt Powder, Micro-encapsulated Probiotic (Lactobacillus Sporogenes)

Not good! The first 3 ingredients = sugar, followed by processed cow's milk. Maltodextrin, in particular, has a glycemic index of 110 (sugar is only 57).  Not only is it made from GMO corn, it also increases blood sugar. The scary thing is, since it technically isn't a sugar (in the chemical world), it doesn't have to be listed as a sugar. SO things like Ensure or Pedia-Sure will claim 0 grams of sugar...sure, but the maltodexterin will increase blood sugar even higher than sugar would. To read more on this, check out the chapter on Alternative Sweeteners in Secrets to a Healthy Metabolism. 

I get A LOT of questions about yogurt…even the plain Greek yogurt has too much sugar for me.  Instead of yogurt for your protein smoothie or an addition to the “Healthified” Granola…try this. It has less calories than yogurt or skim milk, and only 3 grams of sugar (versus 9 for plain yogurt...yogurt is high in lactose, which we slowly lose the enzyme after childhood to break this down..."lactose intolerance"). It also has 10 live and active cultures for good bacteria. Feeding your body delicious fermented foods and drinks is a great way to boost your brain-body connection. Did you know that the health of your intestines affects your moods, behavior and brain health?

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 pasted they thought it was the other way). The first thing I recommend for my clients who are dealing with depression or low moods is a quality bifido bacteria. To read more on how to beat depression without the side effects of prescription drugs, check out Secrets to Controlling Your Weight Cravings and Mood.

Check out the nutritional analysis compared to regular yogurt! WOW!

Yoplait Yogurt = 175 calories, 35 carbs, 28 sugar, 0 fiber (more sugar than a KIT KAT!)
Plain Greek Yogurt = 120 calories, 17 carbs, 10 sugar, 1 fiber
Coconut Milk KEFIR = 70 calories, 6 carbs, 3 sugar, 3 fiber

Click HERE to find the website.

This reminded my 'test tasters' more of a Lemon Ice. It is tangy, like plain yogurt is...so just an FYI.

"HEALTHIFIED" FROZEN YOGURT
3 cups unsweetened Coconut Kefir
3 tsp fresh lemon juice
1 cup Swerve (to keep it soft, erythritol will make it hard)
1 tsp stevia glycerite
1 tsp vanilla extract or other extract (click HERE to find)
1/2 tsp Celtic sea salt (to keep it from hardening)

Mix together the yogurt, sweeteners, extract and salt. Stir until it is well combined. Refrigerate for 1 hour. Freeze in your ice cream maker according to the manufacturer’s instructions. Makes about 1 quart (1 liter). Makes 3 servings. I topped my frozen yogurt with "healthified" Blueberry Morning cereal!

NUTRITIONAL COMPARISON (per 1 cup serving)
Traditional Frozen Yogurt = 221 calories, 6.3g fat, 5g protein, 38g carbs, 0.5g fiber
Store Bought Fat Free Frozen Yogurt = 164 calories, 0.6g fat, 5g protein, 35g carbs, 0g fiber
"Healthified" Frozen Yogurt = 70 calories, 6g fat, 1g protein, 6g carbs, 3g fiber

A kid-friendly option would be to put the frozen yogurt into push pop molds. Click HERE to find.

Shamrock Shake and HERB GARDEN

McDonald's SHAMROCK SHAKE INGREDIENTS: (Vanilla Reduced Fat Ice Cream): Milk, sugar, cream, nonfat milk solids, corn syrup solids, mono- and diglycerides, guar gum, dextrose, sodium citrate, artificial vanilla flavor, sodium phosphate, carrageenan, disodium phosphate, cellulose gum, vitamin A palmitate. Shamrock Shake Syrup: High fructose corn syrup, corn syrup, water, sugar, natural flavor, xanthan gum, citric acid, sodium benzoate (preservative), yellow 5, blue 1.


One fun family project to do is to grow a small herb garden in the house. Most people think you must eat fruits and veggies to get all your nutrients in for the day, but a hidden food that has A TON of nutrients are herbs! Spices are also a product that should be bought organic since you eat the leaves that are sprayed with chemicals. One way to save money is to keep one of these cute plants in the kitchen!



The chemical compound menthol comes from the oil found in mint. Menthol has many healing properties for our body:
1. STOMACH PAIN: Relieves symptoms of indigestion, heartburn and irritable bowel syndrome by relaxing the muscles in and around the intestine.
2. CANCER: It is an antioxidant that kills free radicals, therefore protects the body against the formation of cancerous cells.
3. ASTHMA: Eases and unblock the breathing and respiratory passages and airways.
3. CANDIDA: Kills many different types of bacteria and fungus.
4. ANXIETY: Act as a mild sedative and has calming properties.
5. COLD/FLU/COUGH/SINUS PRESSURE: Relieves the symptoms of colds and flu. It can relieve congestion, head colds and headaches.
6. ALLERGIES: Mint can help with nasal allergies by relaxing vessels.
7. PAIN (MUSCLES and BURNS): Provides a cooling sensation to the skin and can help to treat minor burns, itching and skin irritations. It is often the smell added to topical pain relievers because it relieves minor pains such as muscle cramps and sprains.
8. SKIN and ACNE: is an awesome skin cleanser and a healthy way to combat acne. Click HERE to find the natural cleansing pads with mint oils.
9. ORAL HEALTH: Kills bad breath.

No food dye in this tasty treat!



"HEALTHIFIED" SHAMROCK SHAKE
1/2 cup avocado
3/4 cup unsweetened almond milk (or full fat coconut milk)
1/4 cup Jay Robb vanilla protein powder
2 TBS cream cheese OR coconut cream, softened
1 cup crushed ice
4 TBS erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1/4 tsp mint extract or about 1 tablespoon fresh mint leaves
OPTION: use a different extract to switch up flavors! We loved Mango! 

Place all ingredients in a blender (I use this BlendTec which is on sale now for $100 off!). Puree until smooth. Pour into 2 glasses. Makes 2 servings.

NUTRITIONAL COMPARISON (per 16 ounce serving)
McDonald's Shake = 680 calories, 20g fat, 14g protein, 111g carbs, 0 fiber
"Healthified" Shake (coconut milk) = 355 calories, 31g fat, 15 g protein, 8.9g carbs, 4.4g fiber
"Healthified" Shake (almond milk) = 146 calories, 10g fat, 12g protein, 4.9 carbs, 2.8g fiber

VARIATION: Use Strawberry Jay Robb protein powder, omit the mint and add strawberry extract. For the pink color, I added a tsp of natural food coloring. Click HERE to find. 

I get a lot of questions on what to replace for cream cheese. Coconut cream is an amazing product that is smooth and tastes great! If you have a dairy sensitivity or allergy, you can still enjoy this shake. Coconut cream also tastes great spread on "healthified" bagels! I have seen it in grocery stores, but it was very expensive. One trick I do is I buy a lot of things online. This way I save money and TIME! It comes right to my door and I don't have to drag my boys to stores, looking for the best deals...we would rather play outside! Click HERE to find coconut cream for a great price. 

Nutella Protein Waffles and Type I DIABETES

A great testimony from a Type I diabetic.:

"Maria,

Kathy and I have to let you know what the time with you has done for
us. As you know I am a type 1 diabetic and am always looking to
improve my eating habits. And like most Americans we are also trying
to fight the onslaught of cheap easy food and what it does to us.

My goal as a type 1 diabetic was to reduce my insulin intake and to
stop taking drugs that doctors feel are necessary for diabetics take
just because we are diabetics. In my search for better meals and
healthier eating a friend of mine recommended you. From our very first
session I learned I was close. But, the little changes I made were a
world of difference. And as I continue making changes that are in line
with your teaching I continue heal my body.

For example, before we changed our food combinations I was taking up
to 40 units of insulin a day. The changes started lowering the amount
of my daily use of insulin the very first day. I am now down to using
between 15 and 20 units a day. That means my body is storing less fat
and I am beginning to fuel my body with protein instead of carbs. What
is more impressive is that I have never been under 20 units of insulin
a day in five years as a diabetic. I thought the first day was a
fluke. But, it is now a norm. And most important I am eating as much
if not a little more food each day. I am not starving at all.

My wife is not a strict as I am. However, she is making the changes I am
making everyday. She is also losing weight and getting closer to her
natural body weight. There is little to no effort to make the changes.
The only things that are hard for her to give up totally is wheat
bread an a little Diet Dr. Pepper a week. However, she is taking steps
every day to change her life over and plans to be completely changed
in the next few weeks.

Thank you Maria for helping us get on the right path to better health.
Marc"


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 hazelnut meal
1 cup chocolate or vanilla egg white or whey protein (Jay Robb)
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 cup unsweetened chocolate almond milk
2 eggs
4 TBS butter or coconut oil, melted
2 TBS unsweetened cocoa powder (or 1/4 cup for a dark chocolate flavor)

1 tsp stevia glycerite
1 tsp vanilla or chocolate extract
OPTIONAL: Chunks of ChocoPerfection Bars

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 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Waffle = 247 calories, 11g fat, 2g protein, 27 carbs, 0.7g fiber
"Healthified" Waffle = 221 calories, 18g fat, 11.4g protein, 5.8 carbs, 2.6g fiber

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

Click HERE to find the Xylitol syrup I use!

XYLITOL occurs naturally in many fruits and vegetables and is even produced by the human body during normal metabolism. Manufacturers make it from plants such as birch and other hard wood trees and fibrous vegetation. Some people prefer the taste of xylitol.
CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories (40% fewer calories and 75% less sugar than table sugar)
SWEETNESS = Same as table sugar. Use cup for cup.
BENEFITS:
1. Reduces Cavities: It does not break down like sugar and keeps a neutral pH level in the mouth. Sugar produces an acidic environment in the mouth, which increases bacteria and weakens the enamel protecting the teeth. Xylitol prevents bacteria from sticking to the teeth, which protects the teeth from tooth decay. After eating xylitol, acid-producing bacteria falls as much as 90%, therefore the bacteria can't stick to the surface of the teeth which decrease plaque buildup.
2. Reduces Ear Infections: It has be used as medicine for ear infections because it clears out excess earwax and inhibits the growth of harmful bacteria in the pharyngotympanic tubes.
3. Helps with Asthma: Since asthma is linked to chronic post-nasal drip, xylitol helps by breaking the cycle of bronchial inflammation.
4. Clears up Candida: Candida is an opportunistic fungus which feeds on sugars and other yeast-containing foods (foods that are aged, pickled, dried, fermented or cured).
5. Boosts Immune System: Xylitol increases our White Blood Cells, therefore boosting our immune health and protects us from chronic disease and bacterial infections.
6. Protects newborns from streptococcus if the nursing mother consumes this. It is proven to help decrease this oral bacteria by 80%.
7. Decrease Allergies and Sinus Infections: They now have a nasal spray made of xylitol because it decreases the harmful bacteria that gather in the cells of our nose.
8. Reduces Ovarian Cysts, PCOS and Breast Cancer: Consuming sugar creates high insulin levels which increase the production of estrogens, leading to an estrogen-dominant condition, and also interfere with healthy ovarian function. Insulin resistance is a major cause of a growing hormonal problem called polycystic ovarian syndrome (PCOS). Signs that the body is being exposed to higher levels of the male hormones include acne, loss of head hair, and an increase in body hair. Lowering insulin levels is crucial for not only treating PCOS but also resolving most other hormonal imbalances, including those leading to breast cancer. Xylitol is a natural insulin stabilizer. There are no sharp rises and falls in insulin levels such as occur with sugar.