Garlic Zucchini "HUMMUS" and Cinnamon-Sugar Hummus

Here is a sneak preview of my new Kids Color Cookbook, which is now offered in an electronic version! I also wanted to take the time to thank all of you for your love and support. My husband lost his job over a month ago and we have been trying to make it on one income. All of your help with buying my books and purchasing through my aStore really helps my family. You all are blessings to us! Click HERE to find my books and other healthy products!

Most of you know hummus is traditionally made with chickpeas, which is a legume. My program doesn't allow beans or legumes. Sure, they seem harmless...no corn syrup, no trans-fats, no "plastic package" surrounding this food item...so what's wrong with eating Hummus?

Beans and legumes, as well as grains, contain lectins, which are indigestible proteins found in plants that attach themselves to the lower intestine, causing a really unpleasant inflammatory response and a cascade of bowel issues. This is when people suffer from Crohn's, colitis, IBS, and other auto-immune disorders. These lectins also increase the risk of leptin resistance (which I write a whole chapter on in Secrets to a Healthy Metabolism). Leptin is the hormone that signals that we are full, which can malfunction causing over-eating. 

This is why I suggest a grain-free, bean-free diet. My passion is to make this limited diet as tasty as possible so you can stay successful! Here is a recipe that you will totally enjoy that is low in starch and no lectins!

"HEALTHIFIED" GARLIC HUMMUS

1 large zucchini, cut into chunks
1/2 cup tahini

1 clove garlic, peeled
1 TBS macadamia nut or olive oil
2 TBS lemon juice
1 tsp cumin
1 tsp smoked paprika
1 tsp Celtic sea salt

Combine all the ingredients in a high powered blender or food processor and process until smooth. Taste and adjust the seasonings to taste. Makes 4 servings.

CINNAMON-SUGAR "HUMMUS" VARIATION: Omit the garlic, cumin, and paprika. Add 1/4 cup Swerve (or 1 tsp stevia glycerite) and 2 tsp cinnamon. Serve with BAGEL CHIPS (recipe in Kids Cookbook).

NUTRITIONAL COMPARISON (per cup)
Traditional Hummus = 435 calories, 21g fat, 10g protein, 49.9g carbs, 9g fiber (40.9 effective carbs)
"Healthified" Hummus = 228 calories, 19g fat, 6.5g protein, 10.5g carbs, 3.9g fiber (6.6 effective carbs)

Easy Paella and MARATHON WEIGHT GAIN

I love exercise for so many reasons. For me, it boost my soul and makes me happy. I love my morning run in the country...seeing deer, the silence, the emotion of gratitude... It took me years to enjoy running. When I first started, I remember aiming for 1/2 mile and that was tough. Now I run every morning without hardship and I do it because I love it, not for weight loss.

I did however sign up for a marathon 6 years ago for weight loss and guess what happened? I GAINED weight! I was running 2 times a day. I would get on the scale and it would go up! ARG. I ate the same low carb way...what is going on? I was overtraining, I went beyond  excessive cardio. My high-intensity exercise  routine pushed the body’s stress response too far, which lead to a cascade of biochemical responses that can caused damage to my health.

First, let’s be more specific, MOST people do cardio to lose weight. Some people are more focused on the number on the scale rather than "fat" loss (see photo of fat vs muscle).  The majority of “fat” in our body (over 80%) is collected in one form and stored in body fat cells.  To get rid of it, we can use it as energy which is a process called lipolysis. BUT if you are a "sugar" burner, meaning, you fuel your body with carbs before you exercise, you don't initiate the human growth hormone to burn fat.... you just burn "sugar."

Too much cardio stimulates a stress hormone called Cortisol...yes, you probably heard advertisements for weight loss drugs to reduce cortisol, the undesired "belly fat" increasing hormone...Don't waste your money on these. The easiest and free way to lower cortisol is to sleep! This is why most people gain weight in the summer...not enough sleep. Anyway, cortisol is the hormone that is released when the body is under stress. Stress can be from work, family, not enough sleep, bad eating habits, and excess exercise, such as marathon training, which all stimulate cortisol. All of our hormones go in waves, like the ocean, cortisol is naturally high in the morning, but chronically high levels of cortisol increases your risk for a variety of health issues, such as depression, weight gain, sleep disturbances, and digestive issues. Also, cortisol and testosterone seem to conflict; Aerobic work = more cortisol release = less available testosterone (and you know what that does) while cortisol is elevated.

Excess cardio also effects our brain neurotransmitters such as serotoinin, GABA, and dopamine which are our feel-good, anti-anxiety brain waves. Craving for carbohydrates and binge eating is associated with low serotonin levels. When you burn these out with stress and intense exercise this leads to feelings of depression, chronic fatigue and sleep disorders. A shortage of these healthy neurotransmitters negatively affect the hypothalamic-pituitary axis, which can cause serious conditions such as hypothyroidism. This is why I ask my clients if their thyroid disorder happened during a stressful event. Stress = excessive adrenal hormone output = adrenal burnout = adrenals steal from thyroid.  Hypothyroidism is known to cause weight gain, depression, constipation and digestive dysfunction along with other undesired problems. Again, stress can be from a loss of a loved one, family stress, work stress, exercise induced stress, not enough sleep and poor eating habits.

Excessively intense exercise can cause a variety of health problems, especially for those dealing with other concurrent stressors such as autoimmune disease, leaky-gut, or adrenal fatigue. On the other hand, short, high-intensity workouts are awesome for stimulating the human growth hormone, which induces fat loss.

Another issue when women complain that they are feeling more tired, losing their hair, and not losing weight with exercise is that they are most likely low in iron. About 90% of women are low in iron due to menstruation, a diet filled with gluten which inhibits iron to be absorbed, and excess cardio. Cardio causes you to also lose iron. Fat loss is all about oxidation... if you lack iron you have a hard time carrying oxygen to the mitochondria of you cell, which is where you burn fat. SO, if you are low in iron, fat burning is hard to accomplish. The problem comes in when we push ourselves too hard and we deplete our body even more of this mineral each time you step onto that treadmill. I have a whole chapter about working out for your menstrual cycle in my book: Secrets to a Healthy Metabolism for more tips on how to burn fat efficiently. 

I am still very active, I run in the morning, lift HEAVY weights, practice yoga and walk with my boys after dinner, but I no longer HAVE to run or workout. I do it because I love it.

People often complain to me that they don't have time to cook, well, using things like cauliflower "rice" cuts the time down significantly. I make cauliflower into "rice" the night before so all I have to do is stir fry it up until soft. Traditional rice take a long time to cook; cauliflower rice only take 3 minutes.

"HEALTHIFIED" PAELLA
MARINADE:
2 TBS macadamia nut or olive oil
1 TBS paprika
 2 tsp dried oregano
 Celtic sea salt and fresh black pepper to taste
2 lbs boneless chicken breasts, cut into 2 inch pieces

"RICE":
4 TBS coconut oil, divided
3 cloves garlic, crushed
1 tsp crushed red pepper flakes
1 head of cauliflower, pulsed into "RICE"
1 pinch saffron threads
1 bay leaf 1/2 bunch Italian flat leaf parsley, chopped
2 lemons, zested
1/2 cup onion, chopped
1 red bell pepper, coarsely chopped
1 lb chorizo sausage, casings removed and crumbled
1 lb shrimp, peeled and de-veined

In a medium bowl, mix together 2 tablespoons oil, paprika, oregano, and salt and pepper. Stir in chicken pieces to coat. Cover, and refrigerate.

Cut the cauliflower into pieces and pulse in a food processor until small pieces of "rice." TIP: You can also use the heart of the cauliflower for rice, or use for making "French Fries." Set aside "rice." (TIP: can do this up to 2 days ahead of time and store in fridge for easy lunch/dinner options).

 Heat 2 TBS oil in a large skillet or paella pan over medium heat. Stir in garlic, red pepper flakes, and Stir in saffron threads, bay leaf, parsley, lemon zest and cauliflower "rice". Cook, stirring, about 3-5 minutes or until cauliflower pieces are done to desired liking.  If you want a visual, click HERE to see a video of me making Cauliflower Risotto on KARE 11 TV.

 Meanwhile, heat 2 tablespoons oil in a separate skillet over medium heat. Stir in marinated chicken and onion; cook 5 minutes. Stir in bell pepper and sausage; cook 5 minutes. Stir in shrimp; cook, turning the shrimp, until both sides are pink. Spread cauliflower "rice" mixture onto a serving tray. Top with meat and seafood mixture. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Paella = 736 calories, 35g fat, 55g protein, 46g carbs, 2.9g fiber (43.1 effective carbs)
"Healthified" Paella = 531 calories, 32g fat, 55g protein, 3.8g carbs, 1.3g fiber (2.3 effective carbs)

Here is a SUPER FOOD to help with iron levels, energy and soooo many things!

SPIRULINA: It is a sea vegetable in concentrated form (Enhances Immune System, Improves Digestion,  Suppress bad bacteria like candida and ecoli and help strengthen the good digestive bacteria that help reduce stomach bloating and help increase digestive health, Increases Energy and Endurance,  Detox’s metals and toxins from the body and blood. It is a great detoxifier because it naturally contains manganese, zinc, copper, selenium and other minerals that help neutralize free radicals that cause cell damage. Cleanses the liver and kidneys. Balance blood sugar levels to help control cravings, appetite, and weight, Helps maintain healthy cholesterol levels, Reduces inflammation and water retention, Reduces seasonal allergies, Anti-aging: high antioxidants, Eye Health: more beta-carotene than 10 carrots! Enhances nails and hair, Spirulina is the highest source of vitamin B-12. Are you a female/an athlete/or have a food allergy and are low in iron? Spirulina is very high in available iron which is very important to supplement with especially if you are female.

http://astore.amazon.com/marisnutran05-20/detail/B004SCDA2Q

Clam Chowder in a Bread Bowl

I LOVE helping by giving out free information and recipes, but I could use a little help... I entered my sweetie pie, Kai in a photo contest. If you have time, please vote for him by clicking HERE. After you register and vote, you can go back and vote EVERY DAY until June 18th!

Do you suffer from migraines? PMS? Mood swings?Nutrition plays an important role in maintaining proper hormone balance. For example, things that increase estrogen make the monthly menstrual cycle much more uncomfortable and can cause migraines. Alcohol, carbohydrates and synthetic hormones in our food supply are some of the main culprits of these extreme hormone fluctuations.


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 (MEN THIS CAN HAPPEN TO YOU TOO). 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. Our bodies make more estrogen when we eat too many processed 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.

I write a chapter in my book: Secrets to a Healthy Metabolism on "Alcohol, It's NOT Just the Calories." When you consume alcohol, it increases estrogen by 300% and decreases testosterone for up to 24 hours. This is why men have a "beer belly" or should I say an "estrogen belly."


Some ways we get too much estrogen is exposure to chemicals that mimic estrogen such as many plastics (microwaving food in plastic dishes or using plastic wraps and containers...like they did in the schools on JAMIE OLIVER's FOOD REVOLUTION) or eating non-organic food. Beef and chickens are typically given potent estrogenic substances (‘super-estrogens’) to make them more productive. Our produce is often laced with these substances. People develop estrogen dominance as a result of a high-carb low-fiber diet, consuming excess fructose, drinking alcohol, having a "Tired-Toxic Liver", or environmental factors...all of which we have some power to control. The liver is a filter of sorts. It detoxifies our body, protecting us from the harmful effects of chemicals, elements in food, environmental toxins, and even natural products of our metabolism, including excess estrogen. Anything that impairs liver function or ties up the detoxifying function will result in excess estrogen levels. Migraines are a common problem with excess estrogen. Click HERE to find supplements to help with hormone balance.


This is also why I choose Jay Robb whey; it is hormone free. Click HERE to find the Protein Powders I recommend. If you are allergic to whey/dairy, you can always use Jay Robb egg white or low-sugar allergen-free pea protein.

When Craig and I first married, he had to work in the San Francisco area. I was still in college, so on the weekends, I loved coming to visit him. I'm a quiet, country girl, but I really LOVED San Francisco and the whole coastal area. During one visit to Monterey, I ordered a HUGE bowl of clam chowder that was served in a bread bowl. Boy, it was so tasty, but I sure wasn't the person I am today! I didn't look healthy OR FEEL healthy. I don't know when my will power was strong enough to not order junk off of restaurant menus, it took years...but now there's no way I would sacrifice how good and strong I feel. I love the food I eat. I don't need wheat to satisfy my cravings.

BREAD BOWL:
1 cup Jay Robb unflavored whey protein (or egg white protein)

6 tsp coconut oil OR butter, melted (plus extra for greasing)
1 cup unflavored almond milk
1 cup chicken broth (or 1 more cup almond milk)
4 eggs
1/2 tsp Celtic sea salt

Preheat the oven to 425 degree F. Grease 6 soup bowls with butter or coconut oil spray. (Click HERE to find cute soup bowls). Place the bowls in the hot oven for about 8 minutes. Meanwhile, in a medium sized bowl blend together the whey, almond milk, broth eggs and salt. NOTE: If dairy allergy, you could use EGG WHITE protein. Click HERE to find.

Carefully remove hot soup bowls from oven. Dollop 1 tsp of butter or coconut oil into each hot bowl 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 6 servings. Set aside. Once totally cool, cut the top of the bread bowl off to fill with soup.


CHOWDER: 
4 slices bacon, chopped into pieces
1/2 cup minced onion
1/2 cup diced celery
1 cup cauliflower, cut into 1 inch pieces
2 cups chicken broth
1/2 tsp fish sauce (optional Umami flavor:)
1 8 oz package cream cheese
3 (6.5 ounce) cans minced clams
1 1/2 tsp Celtic sea salt
ground black pepper to taste

In a large skillet, fry the bacon, onion, celery, and cauliflower pieces in a pan until bacon is crisp. Drain juice from clams over the onions, celery, and cauliflower. Add chicken broth to cover, and cook over medium heat until veggies are tender. Meanwhile, in a large, heavy saucepan, add in the cream cheese, stir constantly until thick and smooth. Stir in vegetables and clam juice. Heat through, but do not boil. Stir in clams just before serving. If they cook too much they get tough. When clams are heated through season with salt and pepper. Makes 6 servings.


NUTRITIONAL COMPARISON (per serving)
Traditional Clam Chowder in a bread bowl = 611 calories, 23g fat, 16g protein, 81g carbs, 4g fiber (77g effective carbs)
"Healthified" Chowder = 382 calories, 24.2g fat, 36g protein, 5g carbs, 1g fiber (4 effective carbs)

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)

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)

Lemon Bars and Why We OVER-EAT

I just received this awesome email from a client:

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


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

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


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

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

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

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



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

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

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

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

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

English Muffins and Intermittent Fasting

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

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

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

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

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

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

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

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



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

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

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

Email Support and FREE Baking Mixes!

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

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

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



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

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

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

The results from past clients speak for themselves!

Happy St. Patrick's Day!

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

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

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

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

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



PESTO PASTA

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

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

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

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

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

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

Italian Stuffed Meatloaf and CLA

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

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

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

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

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



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

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

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

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

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

Click HERE to find a quality CLA Supplement

Protein Popovers and WHEY Top 10

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



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

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

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

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

Click HERE to find a Popover Tin.

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

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

Sandwich Waffles

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

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


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



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

Preheat waffle iorn to high. Combine the dry ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to your waffle iron directions (I spray my waffle iron with THIS Coconut oil spray). Enjoy! Makes 10 servings.

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

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

Click HERE to find the syrup I use!