Captain Crunch Berries Cereal and FAT BURNING

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

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


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

Trans Fats and FAT BURNING!

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

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

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



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

Preheat oven to 300 degrees F (170 degrees C). Combine sweetener, almond flour, whey, extract and food coloring in a small bowl. Add in butter and water with a blender until mixture resembles coarse crumbs. Place on a cookie sheet with defined edges or the butter will leak off. Bake for 12-20 minutes or until golden brown. Remove from the oven and gently stir while still hot. Let cool in the cookie tin (it will crisp up A LOT). Break pieces apart and enjoy with unsweetened almond milk. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Post Cereal = 220 calories, 3g fat, 3g protein, 45 carbs, 2g fiber
"Healthified" Cereal = 211 calories, 15.6 g protein, 16g fat, 4.2g carbs, 1.6 g fiber

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

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

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

Reese's Peanut Butter Cereal

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

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

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

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

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

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

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



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

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

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

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

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

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

SWERVE: Swerve uses a Non-GMO erythritol manufacturer who employs technology that relies on the inherent ability of certain natural yeasts to convert sugar into erythritol. The resulting erythritol is then purified, dried and sieved. This process does not require any solvents, other than water. No synthetic chemical processes are required and the resulting Erythritol is identical to that which is found in nature.  It measures cup for cup like sugar and it also does not have the same "mouth-cooling" sensation compared to other brands of erythritol on the market.

Granola and OATMEAL = CAVITIES!!!

Did you know that you can reverse tooth decay and cavities? And re-grow bones? Many ground breaking studies and research has proven this. In one particular study published in the British Medical Journal and the British Dental journal, divided 62 children with cavities into 3 diet groups for 6 months.

Group A ate their normal diet plus oatmeal (rich in phytic acid).
Group B ate their normal diet plus vitamin D.
Group C ate a grain-free diet and took vitamin D.

In group A, oatmeal prevented healing and encouraged new cavities, the phytic acid prevented mineral absorption. In group B, simply adding vitamin D to the diet healed many of the cavities and decrease the ability of more to form. The most shocking effect was group C; a grain-free diet plus vitamin D basically healed all the cavities and inhibited new cavities to form.

Although group C contained no bread or other cereals, it included a moderate amount of sugar, for plenty of jam, potatoes and vegetables were eaten.

Dr. Weston A Price also had success curing tooth decay using a similar diet. He fed underprivileged children one very nutritious meal a day and monitored their dental health. He also used high-vitamin pastured butter in conjunction with cod liver oil. We now know that the vitamin K2 in pastured butter is important for bone and tooth development and maintenance.

WHAT TO EAT:
1. No unfermented grains (cereal/oatmeal/crackers/breads). Only true sourdough with NO lactic acid if you must, but best = NO GRAINS.
2. QUALITY animal protein, eggs, grass-fed meat, organ meat, fish, bone broth, full-fat pastured dairy products (if tolerated).
3. Nuts; only if soaked overnight in warm water (to eliminate phytic acid).
4. LOTS of Vegetables!
5. Sunlight, cod liver oil and vitamin D3 supplements.
6. A good amount of pastured butter. Click HERE to find the one I use.
7. No food that comes from a box/plastic bag.
8. A limited quantity of low-sugar fruit (1/day or less).
9. No refined sweets.

Eating this way maximizes mineral absorption while also providing abundant fat-soluble vitamins essential for bones and teeth. Say good bye to cavities and hello to healthy bones! *Reminder: soak your nuts first.



Phytate Free Granola:
2 cups psyllium husks
2 cups chopped pecans
1/2 cup chopped walnuts
1/2 cup slivered almonds
1 cup sunflower seeds
3/4 cup Jay Robb vanilla whey or egg white protein
1/2 cup sesame seeds
1/2 cup coconut oil or pasture fed butter
1/3 cup Nature's Hollow Xylitol Honey (OPTIONAL: I made it without it and it tastes great! BUT add 1/3 cup more butter/coconut oil)
1/2 cup Just Like Sugar, OR Truvia (or erythritol )
1 tsp stevia glycerite
1 tsp cinnamon
1/2 tsp Celtic sea salt

Preheat oven to 250 degrees F. In a large bowl, combine the psyllium husks, nuts, seeds, vanilla whey protein powder, sweetener, stevia, sesame seeds, cinnamon, and salt.

Melt the coconut oil, and stir it together with the syrup or honey. Pour over the dry mixture.

Spray a big roasting pan with coconut oil spray, and turn the granola into it. Place in the oven, and let it bake for 40-50 minutes.

Remove from oven and allow to cool, and store in an air tight container. Serve with unsweetened vanilla almond milk. Makes 48 servings (1/4 cup serving).

NUTRITIONAL COMPARISON (1/4 cup serving)
BareNaked Granola = 130 calories, 22 carbs, 2g fiber, 4g protein
"Healthified" Granola = 110 calories, 9.7 carbs, 7.6g fiber, 5g protein

FYI: The honey bear is the only animal found in nature with a problem with tooth-decay (honey decays teeth faster than table sugar). Honey = highest calorie content of all sugars with 65 calories/TBS, compared to the 48 calories/TBS found in table sugar.


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

Protein Graham Crackers II

Keebler Graham Cracker Ingredients: Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1]Riboflavin [Vitamin B2]Folic Acid)Sugar, Whole Wheat (Graham) Flour, Cottonseed and Partially Hydrogenated Soybean Oil with TBHQ, Molasses, Corn Syrup, contains Two Percent or less of Leavening (Baking Soda, Sodium Acid Pyrophosphate, Monocalcium Phosphate)Calcium Carbonate, Salt, Soy Lecithin, Artificial Flavor.

So why are these treats so bad?
1. TRANS-FAT: Unlike the liquid omega-3 fatty acids lacking in most children's diets, these solid man-made fats make the brain membrane less fluid and alter the signaling ability of neurotransmitters, such as dopamine. When you start eating foods with trans-fat at early ages the less likely the brain will function proper as adults which results in depression and/or anxiety.  Trans fats also interfere with the ability of the cells of the body to metabolize the fats that are essential for proper neurotransmitter function. Are you or your kids depressed?

2. WHITE FLOUR: Do your kids live off of cereal, sandwiches, crackers and pasta? A diet high in refined carbs causes deficiencies in selenium (linked to irritability and depression), chromium (essential for blood-sugar control), zinc (causes salty and sweet cravings), iron and B vitamins (lack of energy). A 14-year study examined and proved that these deficiencies caused antisocial behaviour as teenagers.

3. SUGAR: Sugar immediately boosts blood-sugar levels (and fat storing hormone: insulin) and creates a surge of energy and serotonin. BUT this surge is short lived; it puts kids on an artificial high in terms of brain function, but that stimulates the release of too much insulin which causes blood-sugar levels to plummet. In a short time, their brains are in a fog. They can't concentrate, they're irritable and find it hard to hold on to stable emotional reactions.

4. CORN SYRUP and SOYBEANS (GMO foods): Food that contains genetically engineered organisms transfer genetic material into the DNA of bacteria in the intestinal tract leading to a snowball of health problems. One of which, a decrease in serotonin (natural antidepressant). Our gut produces serotonin.
 
I already have a recipe for Graham crackers using almond flour (click HERE to find), but for those of you allergic to almonds or prefer to bake with coconut flour, here you go! This recipe was inspired by Joyful Abode.




3/4 cup coconut flour
1/2 cup vanilla whey or egg white protein
1/2 tsp Celtic sea salt
1 tsp aluminum free baking powder
1 tsp cinnamon
1/2 tsp Celtic sea salt
6 TBS coconut oil OR butter softened
1/2 cup erythritol (or Organic Zero)
1 tsp stevia glycerite
1 TBS vanilla
2 eggs

Preheat oven to 350 degrees F. In a medium bowl, mix together the first six ingredients. In a separate bowl cream together the butter, sweetener, vanilla and eggs. Slowly add in the coconut flour mixture until you have a thick dough.

Grease 2 pieces of parchment paper with coconut oil spray (click HERE to find the one I like). Place dough in between the greased parchment and roll the dough to about 1/8 inch thick (try to make it even throughout or the thinner areas will burn). Remove top parchment and use a pizza cutter to score the dough into Graham cracker shapes. Use a fork to poke holes in down the cracker (see photo). Place the parchment onto a cookie sheet and bake for 15 minutes or until light golden brown. Serve with unsweetened coconut milk or almond milk.

CHOCOLATE VARIATION:
-Replace:
1. Chocolate whey for vanilla whey
2. Chocolate extract for vanilla extract
3. Chocolate stevia in place of stevia glycerite
-Add in 1/4 cup unsweetened cocoa powder

NUTRITIONAL COMPARRISON (per serving)
Traditional Graham Cracker: 130 calories, 22 carbs, 1 g fiber, 2 g protein
"Healthified" Graham Cracker: 101 calories, 0.7 carbs, 0 fiber, 10.3 g protein

Skim milk: 90 calories, 12 carbs, 12 g sugar
Unsweetened Almond Milk: 40 calories, 1 carb, 0 g sugar
Unsweetened Coconut Milk: 50 calories, 1 carb, 0 g sugar

FYI: almond milk has twice as much calcium as dairy!

Cocoa Pebbles and Kids Breakfast Nutrition

Do you send your kids off to school with a bowl of cereal, skim milk and a banana? This type of a breakfast is setting them up for array of issues, not just weight problems. Even so called "healthy" cereals such as SMART START will create a lot of problems (I use to eat this thinking it was a great "diet" food...which was also why I was so overweight). Let's look at the math... If you consume 1 cup of Smart Start cereal with 1 cup of skim milk and banana sliced on top, that is: 472 calories, 105 carbs, 4g fiber. This becomes 25.25 tsp of sugar in you blood. Do you know what a "normal" blood sugar is? It is 1 tsp of sugar! No wonder our kids are diagnosed with ADHD and attention issues. It is hard to focus when our blood sugar is so high. AND what goes up, crashes down. So low blood sugar also happens, which causes brain fog and shakiness...I remember these days, no one wanted to be around me just before lunch because my blood sugar was too low and I was cranky!

One of my favorite cereals as a teenager was Cocoa Pebbles. Checking the ingredients, yeah, it is "gluten free," BUT it contains trans-fats (click HERE to learn more on trans-fat and weight gain). It also contains food dye which is known to cause attention disorders and cancer. Cereal in general, no matter if it is labeled as a "whole grain" or not, is just a big sugar bomb.

Ingredients in POST Cocoa Pebbles: Rice, Sugar, Polydextrose, Hydrogenated Vegetable Oil (Coconut and Palm Kernel Oils)Cocoa (Processed with Alkali)Salt, Caramel Color, Artificial and Natural Flavor, BHA, Vitamins and Minerals: Niacinamide, Reduced Iron, Zinc Oxide (Source of Zinc)Vitamin B6, Vitamin A Palmitate, Riboflavin (Vitamin B2)Thiamin Mononitrate (Vitamins B1)Folic Acid, Vitamin B12, Vitamin D.


1/2 cup vanilla whey or egg white protein
3/4 cup peanut flour
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup unsweetened cocoa powder
1/4 cup coconut oil OR NATURAL almond/peanut butter*
4 TBS Just Like Sugar (or erythritol)
1 tsp stevia glycerite
2 TBS water (just enough to hold dough together)

Preheat the oven to 400 degrees F (200 degrees C). In a medium bowl, stir together the whey, nut flour, cocoa powder, baking soda and salt. Cut in the peanut butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the water and sweetener to form a stiff dough. On parchment paper (lightly greased), roll the dough out to 1/8 inch in thickness. Cut into small diamond shapes with a pizza cutter. Place parchment onto cookie sheets. Bake for 7-10 minutes in the preheated oven, until edges are lightly browned (I broke up pieces and baked another 3 minutes to crisp up the pieces). Remove from oven to cool. Makes 4 servings.

***You could also use coconut oil in place of the peanut butter. This would allow you to store longer since coconut oil is shelf stable and doesn't need to be refrigerated.

Serve with Unsweetened Vanilla Almond Milk! YUM

NUTRITIONAL COMPARISON (1 cup with 1 cup milk)
POST Cocoa Pebbles with 1 cup skim milk = 240 calories, 42 carbs, 3g fiber
"Healthified" Pebbles with 1 cup almond milk = 220 calories, 8.8 carbs, 4.6g fiber
1 serving of "Healthified" Cereal = 197 calories, 7.8 carbs, 3.6 g fiber

Tortilla Chips and FACTS on GMO

Have you looked out into a corn or soybean field lately? Can you notice what is missing? How about the weeds? I wish I could get my garden to look that great...or do I?

More than 9 out of 10 soybean and cotton seeds carry the Roundup Ready trait; and just a little lower for corn. You may be asking yourself..."I don't eat soy, corn and certainly not 'cotton'!" BUT lots of things have these so called "food items." What type of salad dressing are you using? It is probably starting with a soybean oil. Or the roasted almonds you enjoy at your afternoon snack?...most likely a soy or cottonseed oil.

A new self-replicating, micro-fungal virus-size organism found in Monsanto’s Roundup Ready soy and corn is being blamed for causing spontaneous abortions in livestock. This pathogen threatens the U.S. food and feed supply. We’ve reached the tipping point toward a disaster. The over use of Roundup is having profoundly bad consequences in the soil. The appearance of this new pathogen is a signal that we’ve gone too far. It is well-documented that glyphosate promotes soil pathogens and caused an increase of more than 40 plant diseases. Round Up dismantles plant defenses by chelating vital nutrients; and it reduces the bioavailability of nutrients in feed, which in turn can cause animal disorders. And then, we eat the animals and plants with little to no nutrients...no wonder why so many people are sick, on prescription medications, have food allergies, and have trouble maintaining a pregnancy. Thank you FDA.


Instead of digging into a bag of Round Up Chips, try these instead!

"Healthified" Tortilla Chips
1/3 cup almond flour
1/3 cup unflavored whey protein or egg white protein
1/3 cup Parmesan cheese, shredded
1 tsp Celtic sea salt
Water (just enough to hold dough together)
Optional: Mexican spices

Preheat the oven to 350 degrees. Sift all the dry ingredients together. Slowly add in water, 1 TBS at a time until dough can hold a ball shape. Grease 2 pieces of parchment paper. Place dough onto greased parchment, top with the second piece of parchment (greased side down). Roll the dough using a rolling pin on top of the parchment. Roll until 1/16th in thick. Remove the top piece of parchment. Place the bottom parchment (with the rolled out dough) onto a cookie sheet. Score the dough into chip shapes with a pizza cutter. Place cookie sheet in oven and bake for 15 minutes or until golden brown. Remove from oven. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Tortilla Chips = 150 calories, 8g fat, 2g protein, 18 carbs, 1g fiber
"Healthified" Tortilla Chips = 104 calories, 7g fat, 10.3g protein, 3 carbs, 1g fiber

Pop Tarts

Sending our kids off to school with protein and healthy fat is essential for concentration in school. We can't expect them to focus on a diet of enriched flour found in cereals and pre-packaged breakfasts. Pop Tarts also contain TBHQ (lighter fluid), trans-fat, HFCS (causing leptin resistance and fatty liver disease), caramel coloring (banned in other countries, due to the link to cancer), ...should I go on? So if your kids don't like eggs, here is another option for a protein-packed breakfast.

Ingredients in Kellog's Pop Tarts:
ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMIN MONONITRATE [VITAMIN B1], RIBOFLAVIN [VITAMIN B2], FOLIC ACID), CORN SYRUP, HIGH FRUCTOSE CORN SYRUP, DEXTROSE, SOYBEAN AND PALM OIL (WITH TBHQ FOR FRESHNESS), CRACKER MEAL, CONTAINS TWO PERCENT OR LESS OF WHEAT STARCH, SALT, DRIED BLUEBERRIES, DRIED GRAPES, DRIED APPLES, LEAVENING (BAKING SODA, SODIUM ACID PYROPHOSPHATE, MONOCALCIUM PHOSPHATE), CITRIC ACID, CORNSTARCH, MODIFIED WHEAT STARCH, SOY LECITHIN, NATURAL AND ARTIFICIAL BLUEBERRY FLAVOR, XANTHAN GUM, CARAMEL COLOR, RED #40, VITAMIN A PALMITATE, NIACINAMIDE, REDUCED IRON, PYRIDOXINE HYDROCHLORIDE (VITAMIN B6), BLUE #1, BLUE #2, RIBOFLAVIN (VITAMIN B2), THIAMIN HYDROCHLORIDE (VITAMIN B1), FOLIC ACID.


"Healthified" Poptart Recipe:
1/2 cup vanilla egg white or whey protein
3/4 cup blanched almond flour
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
3 TBS Just Like Sugar (or a few drops of stevia)
2-3 TBS water(just enough to hold dough together)
1 large egg (to brush on pastry)

FILLING:
Nature's Hollow Jelly

Alternate fillings: 9 TBS of chopped ChocoPerfection bar, 9 TBS Homemade Nutella

Preheat the oven to 350 degrees F (200 degrees C). In a medium bowl, stir together the whey, almond flour, baking soda and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas. Stir in the almond milk (or water) and sweetener to form a stiff dough.

On parchment paper, place 10 balls of dough a few inches apart. Shape with hands into rectangle shapes (size of a PopTart).

Beat the egg and brush it over the entire surface of the rectangles. Even the “insides” of the tart; the egg is to help glue the lid on. Place a heaping tablespoon of filling into the center of each rectangle, keeping a bare 1/2-inch perimeter around it. Place a second rectangle of dough atop the first, using your fingertips to press firmly around the pocket of filling, sealing the dough well on all sides. Press the tines of a fork all around the edge of the rectangle. Repeat with remaining tarts.

Gently place the tarts on a lightly greased or parchment-lined baking sheet. Prick the top of each tart multiple times with a fork; you want to make sure steam can escape, or the tarts will become fluffy pillows instead of flat toaster pastries (my mistake number 1). Bake for 10-12 minutes in the preheated oven, until edges are lightly browned. Cool in oven to crisp up. Serves 5.

Pop Tart Minis: These are tough, but SO cute! This recipe will make a batch of 16 2 1/4″ x 3″ rectangles.

NUTRITIONAL COMPARISON (per serving)
Kellog's Pop Tart = 210 calories, 37 carbs, 1 fiber, 2 protein
Healthified Pop Tart = 199 calories, 3.8 carbs, 1.8 fiber

Fruit Roll Up

Again, food manufacturers have created a snack that will increase our waistline with added Corn Syrup and TRANS-FAT!!! Even TIMES MAGAZINE claims that fruit roll ups are one of the top foods NOT to feed your children!

Yellow 5, Red 40, and six other widely used artificial colorings are linked to hyperactivity and behavior problems in children and should be prohibited from use in foods, according to the nonprofit Center for Science in the Public Interest. The group today formally petitioned the Food and Drug Administration to ban the dyes, several of which are already being phased out in the United Kingdom. The other six dyes are Blue 1, Blue 2, Green 3, Orange B, Red 3, and Yellow 6.

Synthetic food dyes have been suspected of disrupting children's behavior since the 1970s, when Dr. Ben Feingold, a San Francisco allergist, reported that his patients improved when their diets were changed. Numerous controlled studies conducted over the next three decades in the United States, Europe, and Australia proved that some children’s behavior is worsened by artificial dyes, but the government did nothing to discourage their use and food manufacturers greatly increased their reliance on them.

Fruit Roll Up Ingredients: Pears from Concentrate, Corn Syrup, Dried Corn Syrup, Sugar, Partially Hydrogenated Cottonseed Oil, Citric Acid, Sodium Citrate, Acetylated Monolycerides, Fruit Pectin, Dextrose, alic Acid, Vitamin C, Natural Flavor, Color (Red 40, yellows 5& 6, blue 1)

SO, the prepackaged fruit roll ups have: Added Sugars, Processed Oils, Preservatives, Dyes, Low Ingredient Quality, 0 Fiber, and 95 mg Sodium. Click HERE for my book that has Tons more info.



"Healthified" Fruit Roll-Up:
4 cups strawberries (or other fruit)
1/2 cup water
4 TBS Just Like Sugar (TOTALLY OPTIONAL)

Place strawberries (and sweetener if using) in a food processor and blend until smooth add in the water. Place the mixture in a saucepan and bring to a simmer for 10-15 minutes to cook the fruit.

Lightly spray a large cookie sheet or baking dish (I used 2 lasagna pans) with coconut oil spray. Turn oven to 140 degrees and dehydrate for 8 hours. Make sure to keep your oven low enough so you don't bake the fruit, just dry it. OR you can use a dehydrator. Click HERE to find the one on my "wish list!" Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Store Bought Roll Up = 55 calories, 0.5g fat, trace protein, 13 carbs, 0 fiber
"Healthified" Roll Up = 23 calories, 0.2g fat, 0.5g protein, 5.5 carbs, 1.4g fiber

Look at that beautiful color! These tasted great with no chemical, plastic-like flavor.

JUST LIKE SUGAR is a sweetener made from chicory root, calcium, vitamin C, natural flavor, orange peel.
SWEETNESS = Same as table sugar. Use cup for cup.
CALORIES = 0
Just Like Sugar has none of the strong aftertastes of stevia or artificial sweeteners.
BENEFITS = Keeps ice cream soft, makes perfect caramel sauce, makes cookies soft on the inside and chewy on the outside, it tastes great. Click HERE to find Chicory Root Benefits.

Granola Bars

Here is a recipe that works great for camping trips or vacations where you need a healthy snack, but don't have a cooler. This would also work for an "emergency" snack while stuck in traffic! I suggest to make a large batch and keep some in the freezer.

1/3 cup macadamia nuts
1/4 cup pecans
1/4 cup ground almonds
1/4 cup shredded flaked coconut (unsweetened)
1/2 cup vanilla egg white or whey protein
1/8 tsp Celtic sea salt
1 tsp Pure vanilla extract
1/3 cup natural peanut butter (I would use more next time, but I love peanut butter!)
3 TBS Erythritol and 1 tsp stevia glycerite
2 eggs
1/4 cup vanilla almond milk (or real cream)
2 TBS cocoa powder

Place the pecans, macadamia nuts and almonds in a food processor, and pulse a few times until you have a mix of fine nut powder and some larger nut chunks. Variety in size is good. Add the rest of the dry ingredients. Melt the peanut butter a little bit — 15 seconds in the microwave should do it. Add the eggs, peanut butter, and almond milk. Mix until thoroughly blended. Pour the batter into a greased non-stick or parchment paper-lined 8″ square pan. Smooth it out so it even all the way to the edges. Bake at 350° for 30 minutes. Fresh out of the oven, cut into rectangles. Store in an airtight container. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Clif Bar = 250 calories, 43 carbs, 5 fiber
"Healthified" Bar = 191 calories, 5 carbs, 2 fiber