Pizza Dip and Cataract Awareness Month

August is National Cataract Awareness Month. The US Department of Agriculture’s Food & Nutrition researchers find that women whose average carbohydrate intake is between 200 and 268 grams per day are 2.5 times more likely to get cortical cataracts than women consume around 108 carbohydrate/day (the recommended daily allowance according to the government-run Food Pyramid is about 250 carbs/day...stupid!) If women consumes a healthy low-carbohydrate diet of 20-60 grams/day, the risk decreased even more!

One reason that scientists link carbohydrate consumption to cataracts is the increased exposure to glucose (even "complex" carbohydrates are just glucose molecules linked together in long chains, the body breaks them apart causing a rise in blood sugar) this process damages our eyes’ lenses. June 2005 issue of the American Journal of Clinical Nutrition (volume 81, pages 1411-1416).

So let's skip the deep dish high-carb pizza and try this tasty treat to satisfy those cravings!

2 links Bolinski's Organic Chicken Sausage
8 ounces cream cheese
1 cup freshly grated Parmesan cheese
1 tsp Celtic sea salt
1 cup no-sugar marinara sauce
1 package pepperoni (I got from Italian specialty shop: Cosetta's)

Preheat oven to 370 degrees F. Chop the sausage into very small pieces. In a medium bowl, mix the cream cheese, sausage, Parmesan cheese, and salt. In a 5 x 5 oven safe dish, spread the cream cheese mixture evenly over the bottom. Top with marinara sauce (and pepperoni if desired). Bake for 40 minutes or until bubbly and cheese is melted. Makes 8 servings.

Serve with "Healthified" Crackers! Enjoy

NUTRITIONAL COMPARISON (per serving)
Traditional Dip = 260 calories, 14g fat, 7.5g protein, 12 carbs, trace fiber
"Healthified Dip" = 230 calories, 14g fat, 7.5g protein, 5 carbs, 0.8g fiber

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!

Cheez Its and LOW FAT DIET FACTS

Cheez-It Cheese Baked Snack Crackers Ingredients = Enriched Flour [Wheat Flour, Malted Barley Flour, Niacin, Reduced Iron, Thiamine Mononitrate (Vitamin B1)Riboflavin (Vitamin B2)Folic Acid]Vegetable Shortening (Partially Hydrogenated Soybean and/or Cottonseed Oil)Skim Milk Cheese (Skim Milk, Cheese Cultures, Salt, Enzymes, Annatto Extract Color)Salt, Paprika, Yeast, Paprika Oleoresin Color.

It is more about WHAT you are putting in your body (click HERE to discover how Partially Hydrogenated Oils cause weight GAIN)! Dipping this low in calories is so detrimental to our metabolism. You will lose weight, but when you go back to eating your metabolism will be slower than when you started. Our muscles need amino acids. When we cut calories (and it is usually protein and fat that is first to go), our muscles become cannibals! Our bodies need amino acids continually throughout the day. If you stop eating protein, your body starts to eat your muscles! One pound of muscle burns about 50 calories/day and one pound of fat burns only 2...even when you are sleeping!

LOW FAT DIETS, Why you lose weight:
1 lb. of muscle provides only 600 calories,
while, 1 lb. of fat provides 3,500 calories.
If you go on a daily calorie deficit of 500 calories;
that comes to 3,500 calories per week (500 x 7 = 3,500).
If all of those calories came from fat, you'd lose just 1 pound.
IF the calories came from muscle, you'd lose 6 pounds.
So, 100% fat loss is the equivalent of 1 pound of weight lost,
while 100% muscle loss is the equivalent of 6 pounds.
The Low Fat diets will help you lose weight on the scale
BUT, losing muscle = slower metabolism!!!
1 lb of muscle burns 50 calories/day vs 2 calories/day for fat
SO after a fast or low calorie diet, you no longer will be able to eat like you once could; you have to eat less and less to maintain your weight! NO THANK YOU...

There are lots of different types of amino acids. Consuming the right ones at certain times of the day can REALLY enhance fat loss! Some amino acids shuttle fat to the mitochondria where you burn fat, so taking that before a workout doubles your loss. Some amino acids aid in muscle recovery, while others increase the Human Growth Hormone while you sleep (fat burning hormone). If you decide to do a fast or a low calorie diet such as HCG, I can help make sure you keep your muscles filled with the proper amino acids at the right time so you don't lose any valuable muscle...only fat! For more info on what and when to take please contact me for a consult. I also write a lot about amino acids in my book Secrets to a Healthy Metabolism.

"Healthified" Cheez Its!
1 1/4 cup almond flour
1/2 tsp Celtic sea salt
1/2 cup freshly grated sharp cheese (I used aged Gouda!)
1 egg white

Preheat oven to 325 degrees F. Grate 1/2 cup cheese.

In a food processor (or medium bowl) whip the egg white until the egg has loosened and become frothy. Add in the almond flour, salt, and cheese until a stiff dough forms. Cut two pieces of parchment paper the size of baking sheet. Put dough on top of one piece of parchment. Place the second piece of parchment on top of the dough and roll out with rolling pin until dough covers the parchment sheet (see photo). Roll the dough so it is the same thickness or it will bake unevenly.

Remove top parchment. Using a pizza cutter, score the dough into squares or other shapes. Place the parchment with the cut dough onto baking sheet and bake 15-20 minutes, or until lightly browned. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Keebler Cheez It = 160 calories, 8 g fat, 18 carbs, 1 fiber (17 effective carbs), 4 g protein
"Healthified" Cheez It = 120 calories, 9.5 g fat, 2.4 carbs, 1.1 g fiber (1.3 effective carbs), 6.1 g protein

Click HERE to find the food processor I love for less than $30!

Sticks and Dip

Have you ever seen those pre-packaged sticks and cheese dip? I just saw them at the grocery store and thought...What the heck is that cheese made out of? It wasn't even in the refrigerator section!!! AND it has the SCARY TBHQ junk in them too!

Here are the ingredients in the crackers and "cheese:" *Bold = TRANS-FAT
Enriched Flour [Wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), Folic Acid], Water, Cheddar and Other Natural Cheese [Pasteurized Milk, Cheese Culture, Salt, Enzymes, Annatto (Vegetable Color)], Sugar, Whey, Partially Hydrogenated Soybean and Cottonseed Oil with TBHQ, Milkfat, Contains 2% or Less of: Maltodextrin, Sodium Phosphate, Corn Syrup Solids, Salt, Lactic Acid, Sorbic Acid (Preservative), APO-Carotenal (Color), Xanthan Gum, Yeast Extract, Sodium Bicarbonate, Sodium Alginate, Natural Flavor, Sodium Citrate, Soy Lecithin, Mono and Diglycerides, Ascorbic Acid, Citric Acid.

The membranes of neurons (the part of the brain cells responsible for communication) are composed of a layer of fatty acid molecules. Fatty acids are what healthy fats are composed of. When you digest the fat in your food, it is broken down into fatty acid molecules. Your brain uses these to assemble the special types of fat it incorporates into its cell membranes. If you eat healthy omega 3 fats, we will build healthy happy and calm brains. If you sneak in trans-fats (hydrogentated oils), your brain cells get ridged and hard. Communication between the cells is nearly impossible. When this happens we have a hard time focusing and our moods are low.

The myelin is the protective sheath that covers communicating neurons. It is composed of 30% protein and 70% fat. One of the most common fatty acids in myelin is oleic acid. Breastmilk is the most abundant source of this fatty acid. Some other good sources are walnuts, almonds, pecans, macadamias, peanuts, and avocados.

So instead of making our cells stiff and ridged, let’s fill our children’s brains with lots of oleic acid!



Cheese Dip:
2 ounces cream cheese
2 ounces sharp (white) cheddar
2 TBS veggie/beef broth

Place in a sauce pan and warm on low until melted. Remove from heat and cool. (You could do this in the microwave). This will thicken up as it sets.

Crackers:
1 cup Blanched almond flour
1 cup Parmesan cheese, finely grated
1 tsp Celtic sea salt
water (just enough to hold dough together)

Preheat oven to 350 degrees F. Pulse all the ingredients (except for the water) together in a food processor or blender. Add the cold water to the dough, a bit at a time, until the mixture is holding together well enough to work into a ball or two. Roll into 1/2 inch balls. Using your fingers, roll balls back and fourth until a stick/log shape. Bake for 20 minutes, or until crackers are browned. The darker, the crispier.Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
MOO TOWN Sticks and Dip = 200 calories, 8g fat, 4g protein, 28 carbs, 0 fiber
"Healthified" Sticks and Dip = 191 calories, 15g fat, 10g protein, 3.8 carbs, 1.5g fiber

Sunflower Seed Crackers

I love the taste of almond flour, but that stuff can get expensive. So, I thought, what nut or seed could I use instead without adding too much starch or sugars? Sunflower seeds. After that thought, I searched "google" and found this recipe. I bought a big bag at the health food store and went to town! Try it for yourself, they taste great.

1 cup shelled sunflower seeds
1/2 cup grated Parmesan cheese
1/4 cup water
*Extra sunflower seeds (optional for topping)

Preheat the oven to 325°F-160°C. Put the sunflower seeds and Parmesan in a food processor and process until the sunflower seeds are a fine meal. Add the water, and pulse until the dough is well blended, soft and sticky. Cover a cookie sheet with a piece of parchment paper. Roll the dough out onto the parchment, tear off another sheet of parchment, and put it on top of the dough. Use a rolling pin or your hands to press the dough into as thin and even a sheet as you can get. Take the time to get the dough quiet thin--the thinner the better, so long as there are no holes in the dough. Peel off the top layer of parchment, then use a pizza cutter to score the dough into cracker shapes. Bake for 28-30 minutes, or until evenly browned. Peel off the parchment, break alone the scored lines, and let the crackers cool. Store them in a container with a tight lid. *Option: Before baking press additional sunflower seeds into the batter for an extra crunch. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving):
Traditional Nut Thins = 130 Calories, 2.5g fat, 3g protein, 23 carb, trace fiber
“Healthified” Crackers = 150 calories, 12g fat, 7.5g protein, 3.9 carbs, 2.1g fiber

Graham Crackers

Do you enjoy Graham Crackers? Well, they aren't very nutritious; basically made out of overly processed flour, refined sugar, and unhealthy oils...

Ingredients: UNBLEACHED ENRICHED FLOUR (WHEAT FLOUR, NIACIN, REDUCED IRON, THIAMINE MONONITRATE {VITAMIN B1}, RIBOFLAVIN {VITAMIN B2}, FOLIC ACID), SUGAR, GRAHAM FLOUR (WHOLE GRAIN WHEAT FLOUR), SOYBEAN OIL AND/OR PARTIALLY HYDROGENATED COTTONSEED OIL, HIGH FRUCTOSE CORN SYRUP, HONEY, LEAVENING (BAKING SODA AND/OR CALCIUM PHOSPHATE), SALT, ARTIFICIAL FLAVOR, SOY LECITHIN - AN EMULSIFIER, CORNSTARCH. CONTAINS: WHEAT, SOY.

*Note: Click on ingredients to discover where to find them.

Try these instead:
1/2 cup vanilla whey or egg white protein
3/4 cup almond flour
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
1 tsp cinnamon
1/4 cup erythritol
1 tsp stevia glycerite

Preheat the oven to 400 degrees F (200 degrees C). In a medium bowl, stir together the whey, almond flour, sweetener, spices and salt. Cut in the butter using a pastry blender or your fingers until the butter lumps are smaller than peas form a stiff dough. On parchment paper (lightly sprayed with coconut oil spray: click HERE to find it), roll the dough out to 1/8 inch in thickness. Using a pizza cutter, cut into squares and "score" with a fork (to look like graham crackers). Place parchment onto cookie sheets. Bake for 5 to 7 minutes in the preheated oven (remove and score the cookies again...they will bake together otherwise), bake an additional 5 minutes. Remove from cookie sheets to cool on wire racks. Makes 24 crackers.

Enjoy with a glass of unsweetened vanilla almond milk.

NUTRITIONAL COMPARISON (per cup)
Skim Milk = 90 calories, 12g sugar
Unsweetened Almond Milk = 40 calories, 0 sugar

Nutritional Information (per 2 crackers) = 82 calories, 1.5 carbs, 0.75g fiber

Pinwheel Crackers

Here is a great "gluten free" cracker that is WAY better for you than anything coming from a box. If the first ingredient is RICE FLOUR, stay AWAY.

I love making these to take camping. They pack well and no additional cheese needs to be packed along; these are SO flavorful! They also make a great addition to a side of veggies.



1/4 cup butter, softened at room temperature
8 oz crumbled blue cheese
1 1/2 cup blanched almond flour
1/2 cup finely chopped walnuts
Pinch of Celtic sea salt (optional)

In a large mixing bowl, use a mixer to beat butter and cheese until smooth. Add almond flour, and salt and mix until well-combined. Dump the dough onto a piece of parchment or a greased piece of plastic wrap, press it into a ball, and roll into a 12-inch long log. Brush the log completely with the egg wash. Spread the walnuts in a square on a cutting board and roll the log back and forth in the walnuts, pressing lightly, and distributing them evenly on the outside of the log. Wrap in plastic and refrigerate for at least 30 minutes or for up to 4 days.

Meanwhile, preheat the oven to 350 degrees F.

Cut the log 3/8ths-inch thick with a small, sharp knife and place the crackers on a sheet pan lined with parchment paper. Bake for 22 minutes until very lightly browned. Rotate the pan once during baking. Cool and serve at room temperature. Makes 18 servings (36 crackers).

NUTRITIONAL COMPARISON (per serving):
Traditional Nut Thins = 130 Calories, 2.5g fat, 3g protein, 23 carb, trace fiber
“Healthified” Nut Crackers = 145 calories, 12g fat, 6g protein, 2.6 carb, 1.2g fiber


This recipe was inspired by Ina Garten.

“GOLDFISH” CRACKERS

I make a huge batch of these and bring them everywhere. These are perfect for camping trip, days at the park or zoo...you name it! Throw them in your bag and go.

When I see parents feeding their children Goldfish Crackers, I want to say, STOP, you are filling them with trans-fats and hurting their brain! Even TIMES MAGAZINE claims Goldfish as one of the top foods NOT to feed your children!

INGREDIENTS in Store-bought GOLDFISH CRACKERS: *Bold = Trans-Fat!
Unbleached enriched wheat flour [flour, niacin, reduced iron, thiamin mononitrate (vitamin B1), riboflavin (vitamin B2), folic acid], cheddar cheese [(pasteurized milk, cheese culture, salt, enzymes), water, salt], partially hydrogenated vegetable shortening (canola, soybean, cottonseed and/or sunflower oils), contains 2 percent or less of: salt, yeast, sugar, yeast extract, leavening (baking soda, monocalcium phosphate), spices, annatto (color), and onion powder.

Try this instead!
1 1/2 cups finely shredded hard cheese (Gouda or Parmesan works great)
1 1/2 cups almond flour
1/4 tsp Celtic sea salt
3 TBS cold water to hold the dough together

Preheat oven to 350 degrees F. Pulse all the ingredients (except for the water) together in a food processor or blender. Add the cold water to the dough, a bit at a time, until the mixture is holding together well enough to work into a ball or two. Separate into two balls of dough, and place each ball parchment paper, or other non-stick surface, then transfer to a baking sheet. Roll each dough ball out until flat and about 1/8 to 1/4 inch in thickness. Using a pizza cutter or knife, score the dough into squares, OR if you have a Goldfish cookie cutter, that would be cuter:). Bake for 25 minutes, or until crackers are browned. The darker, the crispier. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving):
Store Bought Goldfish = 140 calories, 5g fat, 4g protein, 20 carbs, trace fiber
"Healthified" Goldfish = 141 calories, 11g fat, 6.5g protein, 3.2 carbs, 1.5g fiber

CLICK HERE TO FIND THE COOKIE CUTTER!