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.)

Protein Popovers and WHEY Top 10

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



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

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

Carefully remove hot tin from oven. Dollop 1 tsp of butter or coconut oil into each hot cup and pour the batter in until 2/3 full. Bake for 15 minutes at 425 degree F. Leave the oven closed and reduce heat to 325 degree F to bake for an additional 10-12 minutes. Makes 12 servings.

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

Click HERE to find a Popover Tin.

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

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

Harvest "Rice" Stuffing and BABY ACID REFLUX

Sadly, parents often think that rice cereal is the first food to introduce to a baby. 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. Babies don't even produce the enzyme amylase, which is the essential enzyme for breaking down starch. The baby's small intestine basically only produces one enzyme for starch, lactase; which is for the digestion of lactose. Feeding grains too early will cause food allergies later on in life because the protein in the grains sit in the stomach too long. This will cause the baby to have acid reflux.

SO, parents desperately go to the doctor for help; most likely putting the baby on acid blockers. This is the WORST thing to do because the stomach is a very acid environment with a pH at 2 or less. Stomach acid is essential for to absorb vitamin B-12 and minerals that allow you to release hormones from the pancreas, without which can lead to development of diabetes.

Stomach acid also helps breakdown protein. When you don't have stomach acid to breakdown food, undigested proteins sit like a rock in the intestines. This slowly eats holes in your intestines and this inflammation begins a detrimental snowball effect. When you start to have holes in your intestines, food starts to leak into your bloodstream (leading to leaky gut syndrome). This is awful because the immune system goes into overdrive to kill the unknown substances in the blood...NOW we have food allergies! So if you are feeding the baby grains and cow's milk, they will most likely develop a wheat and dairy allergy...oh boy!

If you have a child or YOU are suffering from acid reflux, click HERE for natural supplements to heal your gut. Please contact me for a consult for additional help!

There has recently been a 16X increase in the use of acid reflux medicine in infants. Even though a study showed that there was no difference in infants from a placebo! When families eliminate common allergen such as dairy, soy and wheat from the baby's and breastfeeding mother's diet, by day 3 or 4 the infants no longer suffer from acid reflux. This means a total elimination! Not just the 80/20 rule. It takes a lot of commitment by the family, but it is well worth the effort.

Milk based formulas often cause allergies while soy based formulas contain growth inhibitors, mineral blocking phytic acid, and plant forms of estrogens that has adverse effects on hormonal development. Soy formula is also devoid of cholesterol which is essential for the brain (our brains are 60% cholesterol!) and nervous system.

To read more, click HERE.

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



1/2 cup slivered almonds
1/4 cup chicken or veggie broth
4 cups cauliflower, into rice
3 TBS butter or coconut oil
3 onions, sliced
1 TBS Truvia (or Just Like Brown Sugar)
1/2 cup cranberries
2/3 cup fresh sliced mushrooms
1/2 tsp orange zest
Celtic sea salt and pepper to taste

Rice: Place cauliflower flowerettes in a food processor (click HERE to find the one I love on sale for $30!). Pulse until small pieces of "rice." Heat the oil in a medium saucepan over medium heat.

In medium skillet, melt butter over medium-high heat. Add onions and Truvia. Saute until butter is absorbed and onions are translucent and soft. Reduce heat, and cook onions for another 20 minutes, until they are caramelized. Stir cranberries and mushrooms into the skillet. Cover, and cook 10 minutes or until berries start to swell. Add in the cauliflower rice and broth to simmer until cauliflower is tender (about 5 minutes). Stir in almonds and orange zest. Salt and pepper to taste. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Harvest Rice = 273 calories, 11g fat, 5g protein, 42 carbs, 4.4g fiber
"Healthified" Harvest Rice = 153 calories, 10g fat, 5.6g protein, 11.9 carbs, 4g fiber

Choklad Biskvier Cookies and SWEETENERS

If you crave sweets while trying to conquer addictions to tobacco and alcohol then the sweetness of these alternative sweeteners can help to fulfill these cravings in a healthy manner and not play havoc with weight and blood sugar. Here are the natural sweeteners I use and why. You can also click on the name of each sweetener to see where I purchase mine.


ZSWEET is another brand of erythritol and stevia mixed together. It comes in convenient large bags (as compared to the small tubs of Truvia). A lot of people prefer the taste of ZSweet over other non-caloric sweeteners.
CALORIES = 0
SWEETNESS = same as sugar (use cup for cup)
CONVERSION/BENEFITS/UNDESIRED PROPERTIES = Same as stevia and erythritol


STEVIA GLYCERITE Stevia glycerite is a favorite of many people. It is an herb that has been used as a sweetener in South America for hundreds of years. One tip is to look for “stevia glycerite;” which has no bitter aftertaste as compared to plain “stevia. It is widely used all over the world. In Japan, it claims 58% of the sweetener market, and was used in Japanese Diet Coke until the company replaced it with aspartame to "standardize" worldwide.
CALORIES = 0
SWEETNESS/CONVERSION = 300 times sweeter than sugar
CONVERSION = 1 tsp of stevia = 1 cup of sugar
WHY I USE IT = It is great for cooking, because it maintains flavor that many other sweeteners lose when heated, but it also needs an additional sweetener in most cases when making baked goods since it doesn't caramelize or create "bulk."
BENEFITS OF STEVIA
1. WEIGHT LOSS and DIABETICS: It does not affect blood sugar metabolism. This makes it a great tool in weight loss programs, but it also for diabetics. Stevia creates a hypoglycemic effect and increases glucose tolerance. It significantly decreases plasma glucose levels. In multiple human studies, blood sugar is reduced by 35% 6-8 hours after consumption of a hot water extract of the leaf.
2. BLOOD PRESSURE: Stevia extract is a vasodilator agent. Studies show that a mix of hot water and extract from the leaf lowers both systolic and diastolic blood pressure. Several studies demonstrated this hypotensive action (as well as a diuretic action).
3. ANTI-BACTERIAL/ANTI-YEAST: has anti-bacterial properties in that it helps to inhibit the growth and reproduction of harmful bacteria that lead to disease. It helps prevent dental cavities by inhibiting the bacteria Streptococcus mutans that stimulates plaque growth. It also has vasodilatory activity and is effective for various skin issues, such as acne, heat rash, and problems caused by insufficient blood circulation.
4. CANCER: It keeps your body in a ketogenic state so you can starve the cancer of sugar on which cancer feeds upon (read more HERE).
UNDESIRED PROPERTIES = It doesn't create a "caramelized" cookie, or "bulk" in baked goods, which is why I add erythritol.

ERYTHRITOL = Erythritol is a naturally-derived sugar substitute that looks and tastes very much like sugar, yet has almost no calories. Erythritol has been used in Japan since 1990 in candies, chocolate, yogurt, fillings, jellies, jams, beverages, and as a sugar substitute. Erythritol, is considered a 'sugar alcohol' and is found naturally in small amounts in grapes, melons, mushrooms, and fermented foods such as wine, beer, cheese, and soy sauce. Erythritol is usually made from plant sugars.
CALORIES = 0 to 0.2 calories/gram (95% fewer calories than sugar)
SWEETNESS = 70% as sweet as table sugar. Use cup for cup like sugar, but you need to add a tsp of stevia glycerite to add sweetness.
WHY I USE IT = Unlike stevia, it has a crystallization property like sugar. This is why it is combined with stevia for baking.
BENEFITS of ERYTHRITOL
1. WEIGHT LOSS and DIABETES: Erythritol does not affect blood glucose or insulin levels.
2. ORAL HEALTH: Erythritol isn’t metabolized by oral bacteria which break down sugars and starches to produce acids, which means that it doesn’t contribute to tooth decay. This is why excess carbohydrates and table sugar lead to tooth enamel loss and cavities formation.
3. CANDIDA: Erythritol is absorbed in the small intestines, which reduces fermentation and decreases the detrimental problems associated with Candida (yeast overgrowth in the body).
UNDESIRED PROPERTIES = It doesn't dissolve in foods (like salad dressings/caramel)

Charts on all the sweeteners I use are found in THE ART OF EATING HEALTHY.

I have created an AMAZON.COM store where you can find all the healthy ingredients that are difficult to find in the grocery store (and if you do find them, they are often very expensive). I have done some detective work and found the lowest prices on www.amazon.com for all of the products I use and love. Everything from food, pantry items, kitchen tools, supplements and skin products are in the aStore. I rarely waste time in the grocery store because I find everything online for a way better price!

All you have to do is click on the words in my recipes and it will take you right to the correct item. If you add them to your cart I get a tiny commission which helps me afford to keep practicing recipes (Recipe experimenting can costing me a fortune!...but I love helping!).

By purchasing products through my Amazon store, you help keep this blog going. You can also continue shopping for other products on Amazon after you are finished with "healthified" shopping. Just click the "Proceed to Checkout". It then asks you if you want to add these to your Amazon cart (at the main Amazon site). Just click "Continue" and now you can add whatever else you want from Amazon all in the same cart! I always choose at least one thing from my Amazon Store before moving onto other items I need for the family, those items will also help pay for the blog without any extra cost; I just get a small commission for bringing your business to Amazon.com.

You can click on the below image to go to my store or on the right you will see a "Maria's Amazon Store" widget. Happy Shopping and THANK YOU for all your support!!!





COOKIES:
14 oz almond butter
2 egg whites
1 cup Just Like Sugar (OR ½ cup Just Like Sugar and 1/2 cup ZSweet…I prefer this taste better) Plus ¼ cup Just Like Sugar/erythritol
FILLING:
1 cup butter, at room temperature
1 cups Just Like Sugar (or powdered ZSweet)
2 tsp vanilla extract
2 pasteurized egg yolks
4 tsp unsweetened cocoa powder
COATING:
12 oz ChocoPerfection dark chocolate, chopped
4 tsp coconut oil or melted butter
OR
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
6 TBS almond milk OR heavy cream
1/4 cup erythritol (or Truvia)
1 tsp stevia glycerite

To prepare cookies: In a bowl of an electric mixer on medium speed, beat almond butter, egg whites and Just Like Sugar until thoroughly combined, about 2 minutes, scraping down sides of bowl as necessary. Cover bowl with plastic wrap and refrigerate at least 30 minutes. Preheat oven to 325 degrees and line baking sheets with parchment paper. Using a small scoop, form dough into balls (or drop by heaping teaspoons) and place 2 inches apart on prepared baking sheets. Moisten the flat bottom of a glass with water, dip into ¼ cup of erythritol and carefully press prepared glass bottom into dough balls, flattening dough; repeat with remaining dough. Bake until lightly brown, 18 to 20 minutes. Remove from oven and cool cookies on baking sheets for 5 minutes, then transfer to a wire rack to cool completely. To prepare filling: Line baking sheets with wax paper. In a bowl of an electric mixer on medium speed, beat butter until creamy, about 1 minute. Add sweetener, vanilla extract, egg yolks and cocoa powder, and mix until smooth, (scraping down sides of bowl as necessary) about 2 minutes. Using a small knife, spread about 1 tablespoon filling on top of each cookie, making a rounded top. Transfer cookies to prepared baking sheets and refrigerate for at least 1 hour.

To prepare chocolate coating: Break chocolate into small pieces. In a double boiler over gently simmering water (or in a microwave oven), melt chocolate. Whisk in 2 teaspoons oil (or melted butter), adding more to reach desired consistency. (OR: Place the erythritol in a coffee grinder and blend into a smooth powdered sugar texture (this is optional, but provides a smooth chocolate). 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 just melted (don't burn the chocolate!), add in the cream and sweetener. Stir until smooth and thick). Let mixture cool for a few minutes, then dip cookies into chocolate mixture, holding onto almond base. Return cookies to prepared baking sheets and refrigerate until chocolate hardens, at least 30 minutes. Store in refrigerator and serve chilled. Makes 24 cookies.

NUTRITIONAL COMPARISON (per cookie)
Traditional Cookie = 289 calories, 18g fat, 3.2g protein, 30.7g carbs, 1.4g fiber
Healthified Cookie = 187 calories, 18g fat, 3.2g protein, 3.8g carbs, 0.7g fiber

Pasteurized eggs are recommended for food safety reasons.

Donut Holes and Eggnog Dip & SOY PROTEIN

Soy protein isn’t a good substitute for whey protein!

About 20 percent of babies in the United States are now fed soy formula, but the estrogens in soy can cause long term harm your baby’s sexual development and reproductive health that is irreversible. Babies consuming soy formula ingest about 5 birth control pills worth of estrogen every day.

1. THYROID ISSUES: Phytoestrogens are estrogen like. Mega consumption of these isoflavone are found in soy burgers, milk, soybutter and are very harmful for thyroid function.
2. CANCER: The estrogenic and toxic effect is linked to breast, uterus, and thyroid cancer.
3. INFERTILITY: Soy is linked to growth disorders, thyroid problems, infertility, and tumors.
4. TIRED TOXIC LIVER: Soy has toxic chemicals that clog up the liver and can’t be metabolized, unless fermented.
5. MINERAL DEFICIENCIES: Soy has anti-nutrient properties that block absorption of minerals from intestines (which in turn slows the thyroid).
6. DIGESTION: Contains enzymes inhibitors that reduce protein digestion.
7. Processed soy protein contains carcinogens such as nitrates.

The total caloric intake from soy in the Chinese diet is only 1.5%. Modern soy doesn’t resemble traditional Asian soy in any way. And to make matters worse, soy has become one of the biggest genetically modified crops in the world, with most (over 90%) of it being GMO. So, now we have all this soy milk, most of which is not organic, going into our babies, and our general population, who all believe it is healthy; all because of marketing.



DONUTS:
1/2 cup vanilla whey or egg white protein
2 tsp aluminum free baking powder
1/8 tsp Celtic sea salt
4 TBS unsweetened almond milk
1 egg
1/8 cup Truvia (or Erythritol and a few drops of stevia glycerite)
Coconut oil or Ghee (for frying)
EGGNOG DIP:
4 TBS cream cheese or coconut cream
2 TBS Truvia (or erythritol and 1/4 tsp stevia glycerite)
2 TBS unsweetened almond milk
1 tsp nutmeg


Mix topping ingredients and set aside. Whisk dry ingredients together. Whisk egg with other wet ingredients, add to dry ingredients, and whisk to combine well. Fill a donut skillet, cast-iron pan, or dutch oven with oil and heat (click HERE to find the cast iron donut pan I used). When oil reaches around 350 to 360 F, drop batter into the oil. The batter will spread and puff up. When the underside browns, flip. In another 30 to 45 seconds, it will be ready to remove. Be sure enjoy them ASAP, as they will lose their crisp if they sit too long. Sprinkle with Truvia and nutmeg.

DIP: Combine all the ingredients in a medium bowl until very smooth. Serve with donuts. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Donut Holes (using flour, whole milk and sugar) = 170 calories, 5.7g fat, 3.8g protein, 26.6 carbs, 0 fiber
"Healthified" Donut Holes = 83 calories, 5.2g fat, 7.2g protein, 2.5 carbs, 0 fiber

Walnut-Gorgonzola Crostini

Here is a wonderful comment I just received from a past client:

"At your advice, my 14 yr old daughter started a wheat free diet about 2 weeks ago to help with her on again-off again stomach issues. She wasn't at all convinced that she really had an issue, and perhaps maybe I was just torturing her. But, she did it anyway. Not one stomach ache during those 2 weeks, but no other noticeable differences. Then, at Thanksgiving, she begged to have all of her "n...ormal" favorites. So, for 2 days, she ate everything she wanted. By Friday night, she was in the worst kind of pain and stayed that way until the next morning. To say the least, she has been very happy to eat wheat free since then!! Thank you, Maria, for making a real difference in my child's life!! If we hadn't tried the new diet, it may have taken her years to figure out what was wrong & by that point... It may have been too much damage. You are truly a blessing!"

Here is an easy appetizer to whip up for a Holiday party. Jicama is very low calorie and low carbohydrate root vegetable. It contains only 35 calories per 100 g.
It is also very high in quality phyto-nutrition profile comprises of dietary fiber, and anti-oxidant. It is one of the best sources for dietary fiber and excellent source of oligofructose inulin, a soluble dietary fiber. The root pulp is 13% of fiber. Inulin is a zero calorie, sweet inert carbohydrate and does not metabolize in the human body, which make the root an ideal sweet snack for diabetics and dieters.



1 large jicama
1 cup chopped toasted walnuts
9 oz Gorgonzola cheese, crumbled
12 oz crab (NOT IMITATION)

Jicama Crostini: Slice jicama into thin slices, using an electric slicer (click HERE to find) or mandolin slicer (click HERE to find). Using a cookie cutter, cut the jicama into circles. Place a TBS of Gorgonzola cheese, crab and a walnut on each "crostini" and serve! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Using Traditional Crostini = 290 calories, 12.3 carbs, 2.1 g fiber
"Healthified" Jicama Crostini = 170 calories, 3.2 carbs, 1.9g fiber

Leftover Turkey Tetrazzini and L-CARNITINE: Fat Burner!

There is no doubt that the most effective means of attaining weight loss is by means of maintaining a "healthified" diet program and having a regular exercising routine. A very effective weight loss supplement that can be used alongside is l-carnitine which is extremely beneficial in increasing weight loss by mobilizing fat in the body and increasing calorie burning. Discovered in 1905, it is a water-soluble, vitamin-like compound that is readily used in the body. Dietary carnitine can be found in a number of foods. The best source is meat, particularly beef, sheep, and lamb. Other animal foods such as cheese and poultry contain somewhat less carnitine.

The function of carnitine is a bit complex. It is an amino acid which aids the breakdown of calories by shuttling fatty acids into the mitochondria which is our ‘fat-burning powerhouse’ in our body. The American Chronicle states there is also another significant reason which makes carnitine stand out among the various other weight loss supplements. Carnitine has the unique distinction of keeping watch and restricting the accumulation of fat around the liver and heart.

This unique supplement also helps enhance muscle strength and aids in reduction of triglyceride levels in the body. Carnitine furthermore helps reduce irritability and anxiety which is a common side effect amongst dieters. This supplement can help increase your energy at same time suppressing your appetite. Also muscular fatigue is reduced, which can help you go longer and harder in your fitness routine.

Nutrition rich foods and animal protein can help to meet basic levels of nutrition in the body. A person who exercises regularly needs lot of carnitine for overall growth and development. One should replenish this supplement in the body before a deficiency is created. Carnitine is suggested by doctors to those who don’t consume adequate amounts of proteins, vitamins, and amino acids to make up for the deficiency. Deficiency of carnitine can lead to low energy levels and muscular weakness. Cramps and sudden weight gain are often a side effect of low levels of carnitine.

Cardiovascular diseases, diabetes, Alzheimer's and obesity are some of the diseases which can occur if long term deficiency of carnitine happens. Due to lack of animal protein in the diet of vegetarians they are most likely to suffer from a deficiency. Doctors consider it to be a very effective supplement for vegetarians. To find l-carnitine, click HERE.

In the past carnitine was thought to be involved only in the conversion of fat into energy, but scientists have since discovered that it has many far-reaching actions critically related to your appearance, performance and overall health and longevity. Carnitine has been proposed by doctors and scientists as a treatment for many conditions. To read more on who should take this and how much please check out the chapter on supplements in Secrets to a Healthy Metabolism.


3 cups diced leftover turkey
10 oz bag frozen broccoli
1 egg, beaten
1/2 cup cream cheese
1/2 cup chicken broth
1 tsp poultry seasoning
2 cups Cheddar cheese, freshly grated
1/2 cup grated Parmesan cheese
1/4 tsp garlic powder
1/4 tsp fresh ground pepper
2 packages Miracle Noodles or 4 cups zucchini into noodles
Optional additions: mushrooms, peppers, onions, artichokes

Preheat oven to 400 F. Grease a 9×13″ casserole dish. Rinse Miracle Noodles under running water for a few minutes then pat them totally dry. OR Peel and cut zucchini into noodles using THIS tool: Joyce Chen Spiral Slicer. Set aside.

In a large saucepan heat cream, broth and egg on low. Add 1 1/2 cups Cheddar cheese, Parmesan cheese, poultry seasoning, garlic powder & pepper and stir until melted. Do not boil. Stir in frozen broccoli and turkey. Remove from heat.

Meanwhile (if adding), melt butter or coconut oil in a large saucepan over medium heat. Add mushrooms, onion and bell pepper and saute until tender. Then add to turkey mixture.

Place noodles in the casserole dish. Sprinkle with garlic powder and pepper. Pour turkey mixture evenly over noodles and cover with aluminum foil.

Bake for 35 minutes or until hot and bubbly. Remove foil the last 10 minutes and sprinkle with remaining 1/2 cup Cheddar cheese. Bake 10 more minutes. Remove from heat and let sit for 10 minutes before serving. Serves 8.

NUTRITIONAL COMPARISON:
Traditional Tetrazzini = 504 calories, 20g fat, 34g protein, 44 carbs, 1 fiber
"Healthified" Tetrazzini = 270 calories, 17.9g fat, 26g protein, 3 carbs, 1g fiber

Stuffing and SLEEP

My clients love when I give them the assignment of getting more sleep. One of my clients lost 17 pounds in 6 days just by adding natural sleep supplements. This helped her increase her sleep from 2 hours a night to a high quality 7. I say “high-quality” because a night brought on by Tylenol PM or alcohol is not quality sleep. Quality sleep is when our bodies get into the rapid eye movement state. REM or rapid eye movement sleep is a peak time for growth and repair and if we don’t get enough, our health and metabolism will suffer.

Sleep deprivation impairs our ability to metabolize carbohydrates and increases our stress hormones. This can lead to high blood sugar, high insulin levels and weight gain. Our society seems to reward people for working more and sleeping less. The pharmaceutical industry encourages this dysfunctional sleep pattern by offering drugs to help you fall asleep and drugs to help you wake up. Chronic sleep deprivation can have a variety of effects on the metabolism and overall health. Here are some problems that follow sleep deprivation:



1. It decreases leptin production, which causes an intense desire for carbohydrates.
2. Reduces human growth hormone production, which is our ‘fat-burning’ hormone
3. Causes imbalances in our neurotransmitters and increases depression and anxiety
4. Increased risk of diabetes
5. Increases blood pressure
6. Increased risk of heart disease
7. Increases obesity
8. Increase rates of breast cancer
9. Increase memory loss
10. It interfere with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and insulin is our “fat-storing” hormone.

To read more on how to get quality sleep through food and supplements, check out my book: Secrets to a Healthy Metabolism.

To find healthy supplements to aid in quality sleep, click HERE.


PROTEIN BREAD:
(or use "Healing Bread" recipe)
3 eggs, separated
1/2 tsp cream of tartar
1/4 cup unflavored egg white or whey protein
3 ounces sour cream or cream cheese

Preheat oven to 350 degrees. Separate the eggs (reserve the yolks for cream brule). In a clean and dry bowl, whip egg whites and cream of tartar until stiff. Then add the whey protein until smooth. Using a spatula, gradually fold the cream cheese/sour cream into the white mixture, being careful not to break down the whites. Grease a bread pan. Bake at 350 degrees for 40-50 minutes. Makes 16 slices.

STUFFING:
1/4 cup onion , chopped
8 oz portabella mushrooms, sliced
3 stalks celery, chopped
1/4 cup butter or coconut oil
1/2 tsp rosemary
1/2 tsp poultry seasoning
1 cup chicken broth
1 tsp Celtic sea salt
1/2 tsp pepper
2 eggs, beaten
1 batch of Protein Bread (from above)
OPTIONAL: sausage and drippings

Preheat the oven to 325 degrees F. Sauté the celery, onion and mushrooms in butter and spices until tender and translucent. Cut up the protein bread into small 1 centimeter cubes. Place the protein bread cubes in the pan with the vegetable mixture. Add the broth and mix well (you can add more if desired). Season to taste with salt and pepper. Stir in the egg. Bake, covered, in a greased 1 1/2 to 2 quart casserole for 35-40 minutes. Uncover and bake for 5-10 more minutes until golden brown on the top. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Stuffing = 179 calories, 8.8g fat, 2.9g protein, 22 carbs, 2g fiber
"Healthified" Stuffing = 95 calories, 7.5g fat, 5.2g protein, 2.2 carbs, 0 fiber

The Sleep Chart is found at www.nature.com

Truffled "Potato" Purée with Mascarpone

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

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

So how do you put this into practice? There are a lot of ways. I have them listed in my book: Secrets to a Healthy Metabolism.

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

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

To read more on fasting click here: Dr. Michael R. Eades Blog


1 head cauliflower (6 cups)
6 TBS butter
1/2 cup mascarpone cheese
Organic Beef broth
2 tsp black truffle oil

Cook cauliflower in pot of organic beef broth OR boiling salted water until tender, about 10 minutes. Drain, cool slightly, and place in a blender (I used THIS one which purees food like no other!). Return warm cauliflower to same pot. Add butter and mascarpone cheese; mash until smooth. Mix in truffle sauce; season with salt and pepper. Transfer to bowl. Makes 6 servings.

NUTRITIONAL COMPARISON (per 1 cup serving)
Using Potatoes = 245 calories, 25 carbs, 3.6 g fiber
Using Cauliflower = 149 calories, 3 carbs, 1.1g fiber

Green Bean Bundles

A yummy addition to Thanksgiving dinner!



1 lb fresh green beans, trimmed
8 bacon strips, lightly cooked
3 TBS butter or coconut oil
1 TBS chopped onion
1 TBS white vinegar
1 TBS Truvia (or a drop of stevia glycerite)
1/4 tsp Celtic sea salt

Cook the beans until crisp-tender. Wrap about 15 beans in each bacon strip; secure with a toothpick. Place on a foil-covered baking sheet. Bake at 400 degrees F for 10-15 minutes or until bacon is done. In a skillet, saute onion in butter until tender. Add vinegar, sugar and salt; heat through. Remove bundles to a serving bowl or platter; pour sauce over and serve immediately. Makes 8 servings.

NUTRITIONAL COMPARSION (per serving)
Traditional Green Beans = 189 calories, 16g fat, 8.1g protein, 9 carbs, 1.9g fiber
"Healthified" Green Beans = 159 calories, 12g fat, 8.1g protein, 4.5 carbs, 1.9g fiber

Savory Rolls and ADHD-WHEAT CONNECTION

(Photo with Pesto and no cheese)

Parents who have children with ADHD most often understand they need to cut out the sugar, but grains are often overlooked. Even "sprouted wheat" and "whole grains" are just glucose molecules linked together in long chains; the digestive track breaks it down into sugar. So a sugary diet and a starchy diet are the same thing.

But, let's get back to wheat. Gluten is the protein found in wheat, rye, barley and oats. Have you put flour and water together to make your own gooey paste? In Poland, they use this for wallpaper paste. I’m not putting that “gummy” paste in my body; it causes way too much inflammation.

After the digestive tract, the most commonly affected system to be affected by gluten is the nervous system. It is thought that ADHD can be caused by gluten in one of two ways.

The first area addresses the inflammatory changes gluten can cause. A gluten sensitive individual’s immune system responds to the protein gliadin. Unfortunately, that protein is similar in structure to other proteins present in the body, including those of the brain and nerve cells. A cross reactivity can occur where the immune system “confuses” proteins in the body for the protein gliadin. This is called cellular mimicry and the result is the body attacking its own tissues with inflammation resulting.

When inflammation happens in the brain and nervous system, a variety of symptoms can occur, including ADHD. Research shows us that patients with symptoms involving the nervous system suffer from digestive problems only 13% of the time. This is significant because mainstream medicine equates gluten sensitivity almost exclusively with digestive complaints. Please note, that even though most doctors will dismiss a gluten allergy/sensitivity if you don’t have any digestive issues, this is not true. You can have problems with gluten that show up in other parts of your body, not just the digestive track. Gluten can attack any organ: thyroid, gallbladder, nervous system, joints (arthritis), cellular membrane (multiple sclerosis), you name it.

In addition to circulation problems, other research looks at the association between gluten sensitivity and its interference with protein absorption. Specifically the amino acid tryptophan can be deficient, which is essential for brain health. Tryptophan is a protein in the brain responsible for a feeling of well-being and relaxation. A deficiency can be correlated to feelings ADHD, sleep issues and anxiety. 90% of serotonin production occurs in the digestive tract. So it makes sense that food might have an effect, either positive or negative, on serotonin production.

Encounters with allergens stimulate the release of serotonin and histamine from mast cells in the body. This increase affect alters arousal, attention, activity and vigilance. As a result, a highly allergic child can be either quite sluggish or hyperactive, depending upon the system of the allergic reaction. Eliminating all allergens from the diet will eliminate hyperactivity or lethargy and inattention.

So when I tell clients to eat “gluten free” they often grab all the “gluten-free” pre-packaged foods on the shelf, but that most likely will cause weight gain and slow the healing process in your gut. Rice flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our body. So my recommendation is to use make your own healthier options by using almond flour and coconut flour, which are very easy to digest. The healthy fats in nuts actually are nourishing to our brain.

To find tons of recipes to feed your family healthy and tasty recipes without gluten or starch, check out my book: Nutritious and Delicious.

(Photo with Olive Tapenade and Cheese)

NOTE: Not all coconut flours are the same, click HERE to find the one I use.

3 eggs
1/2 cup butter or coconut oil, softened
1/2 cup coconut flour
1/2 cup blanched almond flour
1/2 tsp aluminum free baking powder
1/2 tsp Celtic sea salt
1/4 cup olive tapenade OR PESTO
1/2 cup goat cheese (optional)
1 tsp chopped fresh rosemary

Preheat the oven to 350 degrees F. In a medium bowl, cream the butter and the eggs. In another bowl mix together the coconut flour, almond flour, salt and baking powder. Slowly add in the dry ingredients into the wet. Stir until a thick dough forms. Cover and place in fridge to chill the dough for 1 hour or overnight.

Place a sheet of parchment on counter, then spray with coconut oil spray. Place dough on greased parchment, push the dough down a bit, and spray with another layer of coconut oil. Top with another sheet of parchment. Roll the dough out with a rolling pin until a long rectangle shape (9x12) or so. Then remove the top layer of parchment.

Spread olive tapenade or pesto over dough, leaving a 1/4-inch border. Sprinkle with cheese and rosemary. Gently roll up dough, starting at 1 long side. Cut into 12 (1 1/4-inch-thick) slices. Place slices in a lightly greased 9-inch round cake pan. Brush top of dough with melted butter if desired. Bake 15 to 20 minutes or until golden. Serve immediately. Makes 12 servings.

NUTRITIONAL COMPARISON (per roll)
Traditional Rolls = 253 calories, 15.5g fat, 3g protein, 23 carbs, 1g fiber
"Healthified" Rolls = 197 calories, 16g fat, 6.4g protein, 4.2 carbs, 2.3g fiber

Sausage Gravy and Biscuits

Sadly, parents often think that rice cereal is the first food to introduce to a baby. 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. Babies don't even produce the enzyme amylase, which is the essential enzyme for breaking down starch. The baby's small intestine basically only produces one enzyme for starch, lactase; which is for the digestion of lactose. Feeding grains too early will cause food allergies later on in life because the protein in the grains sit in the stomach too long. This will cause the baby to have acid reflux.

SO, parents desperately go to the doctor for help; most likely putting the baby on acid blockers. This is the WORST thing to do because the stomach is a very acid environment with a pH at 2 or less. Stomach acid is essential for to absorb vitamin B-12 and minerals that allow you to release hormones from the pancreas, without which can lead to development of diabetes.

Stomach acid also helps breakdown protein. When you don't have stomach acid to breakdown food, undigested proteins sit like a rock in the intestines. This slowly eats holes in your intestines and this inflammation begins a detrimental snowball effect. When you start to have holes in your intestines, food starts to leak into your bloodstream (leading to leaky gut syndrome). This is awful because the immune system goes into overdrive to kill the unknown substances in the blood...NOW we have food allergies! So if you are feeding the baby grains and cow's milk, they will most likely develop a wheat and dairy allergy...oh boy!

If you have a child or YOU are suffering from acid reflux, click HERE for natural supplements to heal your gut. Please contact me for a consult for additional help!

There has recently been a 16X increase in the use of acid reflux medicine in infants. Even though a study showed that there was no difference in infants from a placebo! When families eliminate common allergen such as dairy, soy and wheat from the baby's and breastfeeding mother's diet, by day 3 or 4 the infants no longer suffer from acid reflux. This means a total elimination! Not just the 80/20 rule. It takes a lot of commitment by the family, but it is well worth the effort.

Milk based formulas often cause allergies while soy based formulas contain growth inhibitors, mineral blocking phytic acid, and plant forms of estrogens that has adverse effects on hormonal development. Soy formula is also devoid of cholesterol which is essential for the brain (our brains are 60% cholesterol!) and nervous system.

To read more, click HERE.


My family always has crescent rolls at Thanksgiving. When these came out of the oven, the smell reminded me of a buttery roll on Thanksgiving morning...they tasted great too. The flavor reminds me of my past life of KFC buttermilk biscuits.

1 cup almond flour
1/4 tsp Celtic sea salt
1 tsp aluminum free baking powder
4 egg whites
2 TBS chilled butter (cut into pieces)
OPTIONS: add 1 tsp of garlic or your favorite spice.

Preheat oven to 400 degrees F. Grease a cookie sheet or muffin pan with coconut oil spray. Whip egg whites until very fluffy. In a separate medium bowl, mix the baking powder into the almond flour. Then cut in the butter and salt (if the butter isn't chilled, the biscuits don't turn out). Gently fold in the dry mixture into the whites. Dollop the dough onto the cookie sheet (or muffin tin) and bake for 11-15 minutes. Makes 8 servings.

NUTRITIONAL COMPARISON:
KFC Biscuit = 220 calories, 24 carbs, 1g fiber
"Healthified" Biscuit = 113 calories, 3 carbs, 1.5 fiber

I know my recipe sounds a little crazy, but it tastes awesome. The cream cheese makes it so thick. This added an amazing flavor without extra calories. Since cream cheese is so thick, you can add a flavorful broth to thin the gravy and you save a lot of calories.

GRAVY:
10 oz Organic Prairie pork sausage, crumbled
1 cup cream cheese
1 cup organic beef or chicken broth
Celtic sea salt and ground black pepper to taste

Cook sausage in large skillet over medium heat 5-6 minutes or until thoroughly heated, stirring frequently. Gradually add cream cheese and broth; cook until mixture comes to a soft simmer and thickens, stirring constantly until smooth. Reduce heat to medium-low; simmer 2 minutes, stirring constantly. Season to taste with salt and pepper. Split biscuits in half. Place 2 halves on each of 8 plates; top with about 1/3 cup gravy. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Biscuits and Gravy = 353 calories, 19g fat, 9.8g protein, 31 carbs, 0.5g fiber
"Healthified" Biscuits and Gravy = 345 calories, 29.9g fat, 14.6g protein, 4.9 carbs, 1.5g fiber

Creamed Collard Greens and OIL FACTS

I know my recipe sounds a little crazy, but it tastes awesome. The cream cheese makes it so thick. This added an amazing flavor without extra calories, 1 TBS of heavy cream is 52 calories, 1 TBS of cream cheese is 50 calories. Since cream cheese is so much thicker, you can add a flavorful broth to thin it out and you save a lot of calories.

I also NEVER use vegetable oils. I love macadamia nut oil in this recipe, which gives it an amazingly nutty and naturally sweet flavor! This oil has a high smoke point of around 425 degrees Fahrenheit. This is much higher than that of olive oil. I never fry in olive oil, I only use macadamia or coconut oil; they don't break down to products that are unhealthy for the heart. Due to its chemical structure and high amount of unsaturated fats, heating olive oil = oxidative damage. Are you leaving your bottle of olive oil right on the counter? Opening and closing it multiple times a week? Any time the olive oil is exposed to air and/or light, it oxidizes. The chlorophyll in olive oil accelerates the oxidation. Oxidation causes free radicals, which increase cancer and atherosclerosis; which are "free radical" diseases. Cancer is associated with chromosomal defects and oncogene activation. The consumption of oxidized fats and oils increase death rates from leukemia and malignant neoplasia of the breast, ovaries and rectum. Atherosclerosis increases as free radical reactions from diet-derived fats in the arterial wall increases. These compounds induce endothelial cell damage and produce changes in the arterial walls.
WORST OILS: Canola, Corn, Cottonseed, Soy, Sunflower
FOUND IN: Lean Cuisines, Healthy Choice dinners, salad dressings, chips, cookies, crackers, roasted nuts…

On the other hand, macadamia nut oil has a long shelf life. It can be stored for up to 1 to 2 years without refrigeration.

Macadamia nut oil has linoleic acid, Omega-3 essential fatty acid, Omega-6 fatty acid and also palmitoleic acid. The oleic acid in macadamia nut oil has anti-inflammatory properties that makes it effective in fighting against chronic diseases, such as heart disease.



2 bunches collard greens, center stems removed and cut into 1/2" strips
Celtic sea salt
2 tsp butter or macadamia nut oil
1 cup (6 oz) bacon, cut into 1/3 inch pieces
2 shallots, finely chopped
1 1/2 tsp smoked sweet paprika
1 cup cream cheese
1 cup organic chicken or veggie broth
Freshly ground black pepper

Blanch greens in a large pot of boiling salted water until bright green and beginning to soften, 3-4 minutes. Transfer to a large bowl of ice water to cool. Squeeze dry.

Heat oil in a large heavy pot over medium heat. Add bacon and cook until fat is rendered and bacon is crisp, 5-7 minutes. Using a slotted spoon, transfer bacon to paper towels to drain; set aside.

Drain all but 3 tablespoons bacon drippings from pot, adding butter if needed to measure 3 tablespoons. Add shallots; cook over medium heat, stirring occasionally, until soft, about 5 minutes. Add paprika; stir constantly for 2 minutes. Whisk in cream cheese and broth; whisking often to combine until smooth. Stir in greens; reduce heat to low. Simmer, stirring often, until greens are tender, about 30 minutes. Season to taste with salt and pepper. Transfer creamed greens to a serving dish; garnish with reserved bacon. Makes 6 large servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Collards = 231 calories, 21g fat, 6.5g protein, 7 carbs, 1.2g fiber
"Healthified" Collards = 186 calories, 16g fat, 7g protein, 3 carbs, 1.2g fiber

"Cornbread" Stuffing and Vitamin Deficiencies

Too often we grab "food" in lieu of healthy options, which eventually can create undesired issues in our body. We need these vitamins for proper functioning of our bodies. If you are dealing with one or more problems of the deficiencies listed below increasing those vitamins through food will be quite difficult; I suggest using therapeutic doses of that vitamin/mineral to correct the problem ASAP!

By purchasing products through my Amazon store, you help keep this blog going. You can also continue shopping for other products on Amazon after you are finished with "healthified" shopping. Just click the "Proceed to Checkout". It then asks you if you want to add these to your Amazon cart (at the main Amazon site). Just click "Continue" and now you can add whatever else you want from Amazon all in the same cart! I always choose at least one thing from my Amazon Store before moving onto other items I need for the family, those items will also help pay for the blog without any extra cost; I just get a small commission for bringing your business to Amazon.com. Thank you SO much for all your support!

DEFICIENCIES IN:
Vitamin A = acne, dry skin and hair, itching eyes, often making sinus noises, and prone to catching the flu. This vitamin is found in pasture fed organ meats, spinach and egg yolks. SAGE is also filled with vitamin A! Spices are hidden with vitamins and minerals!
Click HERE to find Cod Liver Oil and take 1 tsp at breakfast.

Vitamin B = memory issues, confusion, bad breath, dark tongue, dry hair, rough skin, tender muscles, irritability. This vitamin is found in animal proteins. Vegetarians often deficient in B-12 since this B-vitamin is only found in animal products.
Click HERE to find a quality B-Complex and take 1 capsule at breakfast and 1 at lunch.

Vitamin C = bruising, muscle loss, bloody gums, cavities, and nosebleeds. This vitamin is found in green chili pepper, bell peppers, parsley, kale and broccoli. Oranges are not very high in vitamin C which is why juice is fortified with vitamin C. 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. Sage is also filled with vitamin C!
Click HERE to find a highly absorbed Vitamin C. Take 1 at breakfast and 1 at lunch. Decreasing sugar is also important because sugar competes with Vitamin C to get into the cell and sugar always wins!

Vitamin D = sensitivity to pain, Seasonal Effective Disorder, digestive issues, nervousness, pale skin.
Increase with sun exposure and high dose of Vitamin D. Click HERE to find and take 1 capsule with food containing healthy fats. For children who don't like pills, take THIS liquid.

Vitamin E = losing hair at rapid rates, cataracts, and muscle weakness. Foods high in vitamin e are sunflower seeds, almonds, olives and spinach.
Click HERE to find Vitamin E and take 1 with food that contains a healthy fat.

Vitamin K = bruising and brittle bones. Foods high in vitamin k are kale, spinach, collard greens, and Brussels sprouts.
Click HERE to find a K2 supplement and take 1 at breakfast (with calcium and D, NOT with Magnesium).

Folic Acid = fatigue, depression/anxiety, sore tongue. Foods high in folic acid are sunflower seeds, asparagus, spinach, collard greens and SAGE, (as well as fortified pre-packaged junk).
Click HERE to find an absorb-able form of Folic Acid and take 1 capsule at breakfast and one at lunch.

Calcium = brittle fingernails, eczema, tooth decay, and strange numbness and tingling in arms/legs. Foods highest in calcium are almonds, almond milk, green leafy veggies, and artichokes.
Click HERE to find an absorb-able Bone Meal Calcium. Take 1 tsp at breakfast.

Chromium = out of control blood sugar (jittery before lunch), lack of energy and excitement. Chromium is really only found in onions, romaine, and tomatoes. Click HERE to find Chromium (with Cinnamon) and take 1 capsule at each meal, up to 1000mcg/day.

Iron = brittle nails, dry hair, pale skin, dizziness.
This is a tricky one...eat more grass-fed red meat and SKIP the turkey burger. If you are still low on iron, I would detect a food allergy causing you to not absorb iron. Do not take a supplement unless diagnosed with an iron deficiency; even then iron supplements are very poorly absorbed.

Magnesium = chocolate cravings, urinary urgency, broken nails, nervousness, restless legs/twitching, sensitivity to noise. Nuts and halibut have some magnesium, but it is hard to get the recommended dose through food.
Click HERE to take an absorb-able form of Magnesium (DON'T TAKE "Oxide!") and take 400-1000mg 30 minutes before bed. OR you can use THIS Magnesium Oil for best absorption.

Potassium = bad hair and skin, water retention, edema. Foods highest in potassium salmon, avocados, artichokes, broccoli, meat and almonds.
Click HERE to find Potassium and take 1-2 capsules/day.

Sodium = confusion, dizziness, lethargy, and vomiting
Use this quality Celtic Sea Salt.

Zinc = brittle nails, poor circulation, bruising, splitting hair, salty cravings. Zinc is found in oysters, liver, pasture fed red meat, sesame seeds and tahini.
Click HERE to find the proper zinc to take and consume 1 capsule anytime during the day.
FYI: Birth control pills deplete our cells of zinc and getting pregnant too soon before having healthy zinc levels can cause birth defects, such as cleft palates. My suggestion is to take zinc for 6 months after going off birth control before trying to conceive.



CORNBREAD
1/2 cup coconut flour
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs (or 3 eggs and 1/3 cup coconut milk)
1/2 cup coconut oil, melted

Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a small bread pan and fill about 2/3 of the way full with batter. Bake for 40-50 minutes, or until a toothpick comes out clean. This can be made ahead and frozen.

STUFFING
1 pound ground sausage or bacon
2 cups celery, chopped
1/2 cup onion, chopped
5 cups crumbled "cornbread" (from above)
2 cups sliced mushrooms
1 1/4 cups chicken broth (or more if you like a mushy stuffing)
1 1/2 tsp poultry seasoning
1 tsp sage

Preheat oven to 325 degrees F (165 degrees C). Place sausage, mushrooms, celery and onions in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside. In a large bowl combine sausage mixture with cornbread, chicken broth, poultry seasoning and sage. Mix well and transfer to a 9x12 inch baking dish. Bake, covered, for 45 minutes or until well set and cooked through. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Cornbread Stuffing = 441 calories, 20g fat, 15g protein, 52 carbs, 4.3g fiber
"Healthified" Stuffing = 278 calories, 22g fat, 12.4g protein, 4.4 carbs, 2.2g fiber

Green Bean Casserole

What would Thanksgiving be without Green Bean Casserole with French Fried Onions?

French Fried Onion Ingredients = Palm Oil, Wheat Flour, Onions, Soy Flour, Salt, Dextrose, TBHQ and Citric Acid In Propylene Glycol to Protect Flavor.

If you or someone you know is spending outrageous amounts of money with trying to conceive, you may want to inform them that it could be the foods in the typical American diet.

Harvard researchers find trans fat intake by just 2% of total calories 4 grams of trans fats per day, increase a woman's risks of infertility. For every 2% increase in calories a woman eats trans fats, infertility increased by 73%. For every 2% increase in calories from trans fats instead of Omega-6 poyunsaturated fats, infertility increased by 79%. For every 2% increase in trans fats instead of saturated fats, infertility more than doubled.

My suggestion is to stay away from foods containing the words partially hydrogenated oils, TBHQ, and BHT. These are chemicals in just about every pre-packaged food item (I've even seen it in refrigerated salsa!). Being aware of pre-natal health is essential in creating a healthy little miracle!:)



2 TBS butter or coconut oil
1 TBS coconut flour
1 tsp Celtic salt
1/4 cup onion, diced
1 cup sour cream
3 (14.5 ounce) cans French style green beans, drained (my mother-in-law cans her own)
2 cups Cheddar cheese, freshly shredded
ONION TOPPING:
1 large onion
1/2 cup sour cream
1/2 cup chicken or veggie broth
1 cup blanched almond flour
1 tsp Celtic sea salt
2 cups coconut or peanut oil

ONION RINGS: Slice onion into thinnest possible rings. Place in a shallow dish. Combine sour cream and broth until smooth and pour over onions. Cover and refrigerate at least 1 hour. In a plastic bag, combine almond flour and salt. Heat oil to 375° in deep saucepan. Remove a small handful of onion rings from cream mixture and shake off excess. Drop into almond flour, separate rings and shake to coat. Drop a few rings at a time into hot oil and cook until golden. Remove from hot oil with a slotted spoon and drain on a paper towels. Repeat with remaining rings until all have been battered and fried. Use to top the casserole with.

Preheat oven to 350 degrees F (175 degrees C). Melt 2 tablespoons butter in a large skillet over medium heat. Stir in coconut flour until smooth, and cook for one minute. Stir in the salt, onion, and sour cream. Add green beans, and stir to coat. Transfer the mixture to a 2 1/2 quart casserole dish. Spread shredded cheese over the top. Top with fried onions. Bake for 30 minutes in the preheated oven, or until the top is golden and cheese is bubbly. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Green Bean Casserole = 240 calories, 16g fat, 7g protein, 17 carbs, 3g fiber
"Healthified" Casserole = 244 calories, 17g fat, 9.8g protein, 10.5 carbs, 4.5g fiber