Sorbet and KIDS COLOR COOKBOOK

Quick note for all my followers in Europe.  All my books are now available in Europe through Amazon!  Thanks for your support!

Before my revelation of the biochemistry of food and our weight, I was so proud of my “perfect” diet of whole grains, fruits, and fat-free desserts (including Fat Free SORBET!), but I was still puzzled why I had uncontrollable cravings around food. By finding the correct supplements to change my biochemical imbalances, I started a high healthy-fat, grain-free, no starch diet; I finally found peace in my body. I didn’t feel deprived or compelled to overeat.

Blue Bunny Raspberry Sherbet INGREDIENTS: Water, Sugar, Corn Syrup, Nonfat Milk, Raspberry Puree (Red Raspberry Puree, Sugar, Water, Natural Flavors, Carob Bean Gum, Sodium Benzoate as Preservative), Whey, Citric Acid, Natural and Artificial Raspberry Flavor, Methyl Cellulose, Beet Color, Carob Bean Gum, Karaya Gum, Pectin, Red 40, Blue 1.

What happens when you eat too many carbohydrates? No matter where the carbohydrates are being stored, liver or the muscles; the total storage capacity of the body for carbohydrate is really quite limited. Once the levels in the liver are filled with glycogen, excess carbohydrates have just one fate: to be converted into fat and stored. Even though carbohydrates are fat-free, excess carbohydrates ends up as excess fat. But that’s not the worst of it. Any meal or snack high in carbohydrates will generate a rapid rise in blood glucose. To adjust for this rapid rise, the pancreas secretes the hormone insulin into the bloodstream. Insulin then lowers the levels of blood glucose. The problem is that insulin is mainly a storage hormone; it works to put aside excess carbohydrate calories in the form of fat in case of a future food shortage. The insulin that's stimulated by too many carbohydrates assertively promotes the accumulation of body fat. To recap, when we eat too much carbohydrate, we are sending a hormonal message, through insulin, to the body that states: "Store as fat”. They also tell it not to release any stored fat. When this happens, you can’t use your own stored body fat for energy. So the excess carbohydrates in your diet not only make you fat, they make sure you stay fat.

After you eat carbohydrates your pancreas releases insulin and your blood sugar increases. Insulin makes sure your cells receive some blood sugar necessary for life, and increases glycogen storage. But, it also tells your body to use more carbohydrate, and less fat, as fuel. Insulin also converts almost half of your carbohydrate intake to fat for storage in-case of an energy emergency. If you want to burn fat for energy, the insulin response must be decreased. Eating refined sugars release a lot of insulin, allowing less stored fat to be burned.

High insulin levels also suppress two important hormones: growth hormone and glucagon. Growth hormone is used for muscle development and building new muscle mass. Glucagon promotes the burning of fat and sugar. Eating a high carbohydrate meal also stimulates hunger. As blood sugar increases, insulin rises with an immediate drop in blood sugar. This results in hunger, often only a couple of hours after the meal. Cravings, usually for sweets, are frequently part of this cycle, leading you to snack on more carbohydrates. Not eating makes you feel ravenous shaky, moody and ready to "crash." This cycle causes you to never get rid of that extra stored fat, and a decrease in energy. To read more, check out Secrets to a Healthy Metabolism.

Insulin’s actions are countered by glucagon. Glucagon alerts the liver to slow down triglyceride and cholesterol production, for the kidneys to release excess salt and fluid, to the artery wall to relax and lower blood pressure, and to the fat cells to release stored fat to be burned for energy. But, insulin is a stronger hormone and when it is high, it suppress glucagon’s actions. After a childhood of sugar and starch consumption, metabolic syndrome and insulin resistance happens. This is why what we feed our children is so important. To find lots of 'kid-friendly' meals and snack, check out my new KIDS COLOR cookbook: The Art of Eating Healthy: KIDS.

"HEALTHIFIED" SORBET
1/3 cup unsweetened almond milk
1/3 cup SWERVE or Just Like Sugar (to keep it soft)
1 tsp stevia glycerite
2 1/2 cups fresh organic strawberries
1 TBS lemon juice
1/2 tsp Celtic sea salt (to keep it from hardening too much)

Place the ingredients in a food processor and puree until very smooth. Transfer the mixture to the chilled container of your ice cream machine (click HERE to find the one I love...I make ice cream so much, I broke mine and they sent me a new one for FREE! It is also 1/2 off now.) and make according to the manufacturer's instructions. Once complete, transfer to a chilled container and store in the freezer. NOTE: If you taste the sorbet after freezing and find the amount of sweetness is not right, adjust the level of sweetener, and then refreeze the sorbet. The sorbet is not affected by thawing and refreezing. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Haagan Daas Fat Free Sorbet = 240 calories, 0g fat, trace protein, 60g carbs, 2g fiber
"Healthified" Sorbet = 33 calories, 0g fat, 0.7g protein, 7.4g carbs, 1.9g fiber

Orange Push-Pops and JUICE FACTS

Oh boy! Check out the ingredients in these little treats marketed to children! When their brains and cells are growing at such a rapid rate, it is really important for them to not eat this stuff!


Outrageous Orange: Water, Sugar, Corn Syrup, Cream, Milk, Citric Acid, Whey Orange Juice, Guar Gum, Natural Flavor, Tragacanth Gum, Xanthan Gum, Ascorbic Acid (Vitamin C), Yellow 6, Yellow 5, Mono And Diglycerides, Red 40, Carob Bean Gum, Polysorbate 80, Pectin, Dextrose, Cherry Blast: Water, Sugar, Corn Syrup, Cream Milk, Citric Acid, Cherry Juice, Whey, Guar Gum, Natural Flavor, Tragacanth Gum, Xanthan Gum, Ascorbic Acid (Vitamin C), Mono And Diglycerides, Red 40, Carob Bean Gum, Polysorbate 80, Pectin, Dextrose. Turbo Grape: Water, Sugar, Corn Syrup, Cream, Milk, Grape Juice, Citric Acid, Whey, Beet Juice Color, Guar Gum, Ascorbic Acid (Vitamin C), Natural And Artificial Flavor, Mono And Diglycerides, Carob Bean Gum, Polysorbate 80, Pectin, Dextrose, Blue 1.

Now that you are becoming a better label reader, you skip the store-bought Push Pops, but how about orange juice? 100% orange juice contains as much sugar as a Coke. An 8 ounce glass = 6 tsp! Yes, it is 'natural' sugar, but drinking only the juice from an orange, you lose the fiber to slow the blood sugar from increasing too much. You also lose a lot of vitamin C when you juice an orange, which is why orange juice is 'fortified' with vitamin C, while if you EAT a real orange you get natural occurring vitamin c. To get the 6 tsp of sugar from a small glass of juice, you need to eat about 3 oranges.

For more kids ideas, check out my new KIDS COLOR COOKBOOK!  Click HERE to find.

"HEALTHIFIED" PUSH POPS
1 orange, peeled
4 oz cream cheese or coconut cream, softened
1 cup unsweetened vanilla almond milk
4 TBS SWERVE (to keep it soft) *see below
1 tsp stevia glycerite
1/4 tsp Celtic sea salt (to keep it from hardening too much)

Peel the orange and remove the seeds. Place in a blender or food processor and process until a fine puree. Add in the cream cheese, almond milk, sweetener and salt until smooth. Pour mixture into Push Pop molds (click HERE to find them). Place in freezer for at least 2 hours and serve.

Makes 4 servings.
NUTRITIONAL COMPARISON (per serving):
Traditional Pops = 230 calories, 13g Fat, 3g protein, 27 carbs, 0g fiber
“Healthified” Pops = 130 calories, 10g fat, 2.8g protein, 6.7 carbs, 1.4g fiber

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.

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)

Dairy Free Frozen Yogurt

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

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

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

Our moods are directly correlated to the intestinal flora of our gut...the nervous system actually come from the gut to the brain (in the pasted they thought it was the other way). The first thing I recommend for my clients who are dealing with depression or low moods is a quality bifido bacteria. To read more on how to beat depression without the side effects of prescription drugs, check out Secrets to Controlling Your Weight Cravings and Mood.

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

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

Click HERE to find the website.

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

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

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

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

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

Shamrock Shake and HERB GARDEN

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


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



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

No food dye in this tasty treat!



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

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

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

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

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

Cherry Magic Shell and CROHNE'S/COLITIS

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

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

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

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

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

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



"HEALTHIFIED" Magic Shell
6 TBS butter or coconut oil
1/4 tsp stevia glycerite (or to desired sweetness)
1 tsp natural cherry extract
2 tsp Natural Red Food Coloring
1/2 tsp Celtic sea salt

Melt coconut oil over low heat. Stir in coloring, sweetener and salt until completely melted. Allow to cool to room temperature before drizzling over ice cream. Makes 6 servings.

OPTION: add crushed "Healthified" Captain Crunch Cereal pieces on top!

NUTRITIONAL COMPARISON (per serving)
Smucker's Shell = 210 calories, 15g fat, 1g protein, 18 carbs, trace fiber
"Healthified" Shell = 102 calories, 11g fat, 0.1g protein, 0 carbs

This recipe also works great to decorate "healthified" cake pops!

“One of the most common ingredients in the food we eat isn't even a food. It's food dye.” Now isn't that an interesting fact! Yikes!

Food dyes are synthetic chemicals that are harming our children as well as adults! It has been proven to cause hyperactivity, restlessness, and attention problems. The Center for Science in the Public Interest called on the FDA to ban 8 of the most common artificial dyes, but instead they put a warning… "Warning: The artificial coloring in this food causes hyperactivity and behavioral problems”

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.

So what makes our food yellow? In the United States, it's two synthetic food dyes: Red 40 and Yellow 6. In England, it's pumpkin and carrot extract. At a U.S. McDonald's, the strawberry sundae gets its color from Red 40. In England, the red comes from (surprise!) real strawberries.

But we must be smart shoppers, even things that claim "100% Real" potato au gratin today that gets its golden hue from 100 percent real "Yellow 5 Lake" and "Yellow 6 Lake." Also, cheese should be WHITE! :) To read more on our brain health, check out Secrets to Controlling Your Cravings Weight and Mood.

I always use India Tree Natural Decorating Colors. Click HERE to find. They are made from highly concentrated vegetable colorants and contain no synthetic dyes. Happy Eating!

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

Molten Chocolate Cakes & Coffee Ice Cream

Hey all! I am holding a MAXIMIZE YOUR METABOLISM class on Sunday March 11th from 5-7pm in my home (River Falls, WI). The class is only $25. Pre-registration is required. For those of you who are out of the area there will be a WebX option. The WebX option will be $20 and limited to the first 25 people (so sign up fast) and you get a PDF of the slides to follow along with.

Please email me at mariamindbodyhealth@gmail.com for more details.

DESCRIPTION: Want to boost your metabolism, lose weight and feel better? In this two hour class you'll get a better understanding of what your metabolism is, how you can accelerate it and just what foods will rev it up or put the brakes on it. Find out the biochemical problems with Low Fat Diets and why a breakfast of cereal and skim milk does not “do a body good.” Maria’s recipes and diet secrets have been featured on television programs, radio shows and magazine articles. She has also been interviewed many times on the importance of balancing your brain neurotransmitters and how that equates to weight loss success. The more sugar we eat, the more we crave it. If you start your day off with cereal and skim milk, you aren’t going to be able to walk by the candy jar in your office at 2pm! Check out these to breakfast comparisons:

Option 1: 1 cup SMART START Cereal (1 cup skim milk and banana)
472 calories, 105 carbs, 4g fiber = 25.25 tsp of sugar in blood (IF you didn’t add any sugar!)

Option 2: 2 eggs, with 2 cups of mushrooms, peppers, onions
190 calories, 9 carbs, 3 fiber = 1.5 tsp of sugar in blood

Option 3: My homemade donut made with coconut flour
217 calories, 7.4 carbs, 4.6g fiber = 0.7 tsp of sugar in blood!

To eat is a necessity; to eat ‘healthy’ is an art.

TREATS will be served!


Why don't I list the fat? The ‘secret’ is to control leptin and insulin hormones. Any diet that stops blood sugar and insulin spikes also allows the cells to regain sensitivity to the noteworthy anti-aging, weight and hunger-regulating hormone called leptin. The hardest part is to get my clients to not be afraid of fat because it is almost impossible to obtain this effect without significant amounts of fat in the diet. High protein alone doesn’t work because excess protein will also turn to sugar. Low fat, high protein diets will fail to keep your blood sugar from spiking, and will not allow your leptin hormone to increase. Ron Rosedale, MD, author of The Rosedale Diet and a pioneering scientist on the hormone leptin, states, “If you don’t get enough fat, you will likely eat too much protein, which then turns to sugar.” To read more, check out my book Secrets to a Healthy Metabolism.



BUSY ENTERTAINING TIP: I made the batter for the cakes and I made the ice cream a few days before a dinner party. All I had to do was bake the cakes an hour before the party. By the time I served dessert, the cakes were still warm and gooey on the inside.

8 tsp plus 1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
1 tsp stevia glycerite
4 oz unsweetened chocolate, chopped
3/4 cup butter or coconut oil
3 large eggs
3 large egg yolks
1/4 cup unsweetened almond milk

Grease 8 3/4-cup soufflé dishes or custard cups. Sprinkle inside of each dish with 1 teaspoon Swerve. In a medium saucepan, stir chocolate and butter over low heat until smooth. Remove from heat. Using electric mixer, beat eggs, egg yolks, almond milk and remaining 1/2 cup sweetener in large bowl until thick and pale yellow, about 8 minutes. Fold 1/3 of warm chocolate mixture into egg mixture, then fold in remaining chocolate. Divide batter among soufflé dishes. NOTE: This can be made a few days ahead. Cover with plastic; chill. Bring to room temperature before baking.

Preheat oven to 405°F. Place soufflé dishes on a baking sheet. Bake cakes uncovered until edges are puffed and slightly cracked but center 1 inch of each moves slightly when dishes are shaken gently, about 9 minutes (so still a little underdone in the middle). Top each cake with scoop of coffee ice cream and serve immediately. Makes 8 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Molten Cake = 376 calories, 24 carbs, 3.5g fiber
"Healthified" Molten Cake = 272 calories, 4.7 carbs, 2.4g fiber


COFFEE ICE CREAM:
5 egg yolks
3/4 cup Swerve (or "Just Like Sugar")
1/4 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 1/2 cup whole coffee beans (decaf and organic)
1 tsp Celtic sea salt

Heat the almond milk, whole coffee beans, salt, and 1/2 cup of the cream in a medium saucepan until it is very warm, but not boiling. Once it is warm, remove from the heat and let steep at room temperature for 1 hour. Then remove the coffee beans from the liquid and discard the beans.

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer. Whip yolks until light in color and double in size. Stir in the rest of the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk coffee mixture. Let cool completely (I cooled overnight...it was hard to wait!). Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions. Freeze until set. Makes 5 servings.

NUTRITIONAL COMPARISON (per 1/2 cup serving)
Ben & Jerry's Ice Cream = 230 calories, 23 carbs, 0 fiber, 4 g protein
"Healthified" Ice Cream = 137 calories, 1.3 carbs, 0 fiber, 3.4 g protein

Butter Pecan Ice Cream and CALORIE FACTS

CALORIES IN AND CALORIES OUT IS A BIG FAT LIE AND WASTE OF TIME. The hormonal response in our body when we eat carbs/protein/fat is totally different. I am reading an interesting book of studies and this one really stood out!

1000 calories at 90% fat = 0.9 lbs lost/day
1000 calories of 90% protein = 0.6 lbs/day
1000 calories of 90% carbs = weight GAIN of .24 lbs/day

Protein creates a 'thermic effect of food,' which means that when we consume protein some calories are 'lost' as heat. And healthy fats; such as coconut oil increases thermogenesis, which increases metabolism and produces energy. The medium chain fats in coconut oil goes directly to the liver and are immediately converted to energy, we call these KETONES. It also increases metabolism because it is easily absorbed and produces organelles in our cells. So my suggestion is to cut the carbs and sugar wherever possible and up the healthy fats!

Making low sugar ice cream is tricky. If you use erythritol or ZSweet for a sweetener, it hardens to a ROCK! BUT if you use Chicory Root (AKA "Just Like Sugar": click HERE to find), it stays nice and creamy! Another trick is to always add a pinch of salt to the mixture.

BUTTER PECAN ICE CREAM:
1/3 cup chopped pecans
1 TBS coconut oil or butter
5 egg yolks
1 cup Swerve (or Just Like Sugar)
1 tsp stevia glycerite
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 tsp Celtic sea salt

In a small skillet over medium heat, saute pecans in coconut oil or butter until lightly browned, stirring frequently. Set aside.

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer. Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk and salt. Let cool completely (I cooled overnight...it was hard to wait!).

Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions, towards the end drop in the pecan pieces. Freeze until set. Makes 5 servings.

NUTRITIONAL COMPARISON (per 1/2 cup serving)
Ben & Jerry's Ice Cream = 230 calories, 23 carbs, 0 fiber, 4 g protein
"Healthified" Ice Cream = 137 calories, 1.3 carbs, 0 fiber, 3.4 g protein

VARIATION: Smoosh inbetween my Pecan Sandie Cookies! YUM!!! Click HERE to find the recipe.

Chocolate PB Swirl Ice Cream

Are you grabbing Weight Watcher's Ice Cream off the shelf while trying to lose weight? THINK AGAIN!

Ingredients = Milk Fat and Nonfat Milk, Sugar, Fudge Revel (Maltitol Syrup, Water, Maltitol, Cocoa Processed with Alkali, Butter, Nonfat Dry Milk, contains 2% or Less of: Pectin, Salt, Potassium Sorbate as Preservative, Sucralose)Peanut Butter Base (Peanuts, Peanut Oil, Salt, Mono and Diglycerides)Peanut Brittle (Peanuts, Sugar, Corn Syrup, Molasses, Butter, Sodium Bicarbonate, Salt, Vanilla)Polydextrose, Maltodextrin, Cellulose Gel, Mono & Diglycerides, Cellulose Gum, Carrageenan, Polysorbate 80, Vitamin A Palmitate.

You may think the key to weight loss is "Calories In, Calories Out"...It is WAY more complicated than that. If you want to lose weight one main ingredient to steer clear of is trans-fats. As you look through the ingredients, you may think, "Maria, there are no hydrogenated oils in the list." BUT manufacturers have become aware that people know "hydrogenated oils" are a bad word so the FDA allows them to call it something different now! Manufacturers are now using mono- and di-glycerides--which are also hydrogenated oil products.

Once you become a savvy consumer, you will be amazed at the number of places that this detrimental little plastic molecule shows up.

WHY TRANS-FATS ARE SO BAD? Well, for MANY reasons, but one thing is that it slows metabolism. The oils are most likely a partially hydrogenated soybean oil. Soy blocks the absorption of zinc and iodine from the thyroid, which depresses the thyroid. A snowball effect happens: this will lower your energy levels, you don't feel like exercising, and your body can't process the food as efficiently and eventually makes you fatter! To read more on which foods enhance our thyroid go to the HORMONE chapter in my book: Secrets to a Healthy Metabolism.


Making low sugar ice cream is tricky. If you use an erythritol-based sweetener (like Organic Zero, Truvia or ZSweet), it hardens to a ROCK! BUT if you use Chicory Root (AKA "Swerve": click HERE to find), it stays nice and creamy! Another trick is to always add a pinch of salt to the mixture.



VANILLA ICE CREAM:
5 egg yolks
3/4 cup Swerve (or Just Like Sugar)
1/4 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 cup heavy whipping cream
1 cup unsweetnened vanilla almond milk
1 tsp Celtic sea salt

In a medium saucepan place the egg yolks and sweeteners in to mix on high with a hand mixer (TIP: Since the Just Like Sugar is all a fiber, it will "gum" up if you don't constantly stir while adding it to the yolks). Whip yolks until light in color and double in size. Stir in the whipping cream. Place the saucepan onto medium heat on the stove and cook, stirring constantly (I used my hand mixer, see photo). Stir until thickened into a custard. Remove from heat and stir in the almond milk and salt. Let cool completely (I cooled overnight...it was hard to wait!). Place into your ice cream machine (click HERE to find the one I love AND it is 1/2 off the original price!!!) and watch the magic happen within 45 or according to your ice cream maker's directions. Freeze until set for vanilla ice cream or stir in your favorite swirl flavor to mix it up. Makes 5 servings.

PEANUT BUTTER SWIRL:
1/2 cup natural peanut butter
1/4 cup butter or coconut oil
1/4 cup erythritol (or Swerve)
1/2 tsp stevia glycerite
1/4 cup vanilla almond milk
CHOCOLATE SWIRL:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/4 cup Confectioners Swerve (or erythritol ground in a coffee grinder)
1 tsp stevia glycerite

CHOCOLATE SWIRL: Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream and sweetener. Stir until smooth and thick. Swirl into finished ice cream.

NUTRITIONAL COMPARISON (per 1/2 cup serving)
Ben & Jerry's Vanilla Ice Cream = 230 calories, 23 carbs, 0 fiber, 4 g protein
"Healthified" Vanilla Ice Cream = 137 calories, 1.3 carbs, 0 fiber, 3.4 g protein

Ben & Jerry's PB Ice Cream = 360 calories, 27 carbs, 1 fiber, 6 g protein (26 effective carbs)
"Healthified" PB Ice Cream = 338 calories, 5.4 carbs, 1.6 g fiber, 7 g protein (3.8 effective carbs)

Snicker's Ice Cream Bar

I asked my husband if he missed any ice cream treats with our "healthified" lifestyle, and he mentioned Snicker's Ice Cream Bars...yum! I remember those:) We always had those in the freezer! But after seeing all the gross ingredients in those things, I have no problems saying NO. Knowledge is power, and knowing what these chemicals do to your body helps with temptation. I know a lot of people who would rather not listen and enjoy their chemicals in a bag. I am proud of you for taking a stand against the typical American diet!

FYI: Is your sex drive not what it used to be? I was reminded of this fun fact while reading Half-Assed on vacation this past weekend: Our fat cells are very powerful in our body, they increase the hormone sex hormone binding globulin, which attaches to testosterone killing libido. Just another reason why NOT to eat packaged sugar-filled junk!

It may seem like a lot of steps, but it really isn't very hard.



ICE CREAM LAYER:
1 cup whipping cream
1 8oz cream cheese
1/4 cup Swerve (or erythritol)
1 tsp stevia glycerite
1/2 tsp Celtic sea salt (helps from hardening too much)
NUGGET LAYER:
1/4 cup butter
1/4 cup Swerve (or erythritol)
1 tsp stevia glycerite
1/4 cup vanilla egg white or whey protein
1 cup cream cheese
1/2 cup natural peanut butter
1 tsp vanilla
1 cup peanuts or almonds, chopped
CHOCOLATE LAYER:
2 TBS grass fed butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS heavy cream
1/2 cup confectioners Swerve (or powdered erythritol)
1 tsp stevia glycerite


ICE CREAM LAYER: In a stand mixer or a large bowl, whip the cream. Add in the sweetener and softened cream cheese and salt until well combined. Line muffin tins with paper baking cups and place about 3-4 TBS into each liner. Chill in freezer while making Nugget Layer.

NUGGET LAYER: In a saucepan boil 1/4 cup of butter, sweetener, and 1/4 cup whey protein together for about 5 minutes. Take off stove and add 1 cup cream cheese, 1/2 cup natural peanut butter, 1 tsp vanilla, and 1 1/2 cups salted and chopped peanuts. Pour over first layer that was chilling then place back in freezer.

CHOCOLATE LAYER: Place the erythritol in a coffee grinder and blend into a smooth powdered sugar texture (this is optional, but provides a smooth chocolate). Place the butter and chopped chocolate in a double boiler (or in a heat safe dish over a pot of boiling water). Stir well until just melted (don't burn the chocolate!), add in the cream and sweetener. Stir until smooth and thick. Smooth over each ice cream bar. Place back in freezer to set.

NUTRITIONAL COMPARISON (per bar)
Traditional Snicker's Ice Cream Bar = 240 calories, 24 carbs, 1g fiber, 4 protein
"Healthified" Bar = 250 calories, 3.7 carbs, 1.1g fiber, 8 g protein

Ice Cream Cone and ADHD

Next time you serve your kids an ice cream cone...remember this:

NO one wishes harm on their children, but if you feed them trans-fats, you are unknowingly setting them up for severe health issues. This is because trans-fats in foods are like BIG SUV's trying to park into a "compact" parking spaces of our cells that are reserved for healthy Omega 3 fats (DHA). When this happens, our neurotransmitters responsible for focus, mood, and memory have a hard time finding and recognizing their receptors due to the inflammation of the membranes on the brain cells caused by the consumption of trans fats.

Brain levels of the neurotransmitter dopamine (important for mood and focus) are lowered by 95% when you ingest trans fats. BUT what is even more disturbing, is that when you switch to eating 100% trans-fat free our brain remains unable to produce normal amounts of dopamine in

the hippocampus (the part of the brain most responsible for consolidating memory). This is one reason for the high rates of ADHD and depression. To read more on Brain Chemicals, check out my book: Secrets to Controlling Your Weight Cravings and Mood

Children who start at age 3 or 4 eating a steady diet of fast food, pop tarts, commercially prepared fish sticks, stick margarine, cake, candy, cookies and microwave popcorn can be expected to have a harder time focusing, an increase risk of depression, have heart disease and strokes at earlier ages. BUT even if you avoid typical "junk food," you must remain a detective! I have seen trans-fats in refrigerated SALSA!

Ingredients in a store bought cake cone: Enriched Wheat Flour (contains Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Tapioca Flour, Sugar, Vegetable Oil Shortening (Partially Hydrogenated Soybean Oil, Partially Hydrogenated Canola Oil, and or Corn Oil)Leavening (Sodium Bicarbonate, Ammonium Bicarbonate)Salt, Natural Flavor, Annato (Vegetable Color)

Here is a very tasty recipe for a classic ice cream cone!

1 egg white, whipped

1 TBS butter (melted)
1/4 cup almond flour
1/4 cup vanilla whey protein OR egg white protein

Heat a pizzelle skillet on high. In a medium bowl, whip the egg white until frothy. Add in all the other ingredients and mix until smooth. Place 1 TBS dough onto greased skillet, close tightly. Let sit for 1-3 minutes depending on skillet directions. While you are removing, before it cools, roll into a cone shape. Makes 8 cones.

Nutritional COMPARISON (per cone):
Traditional Sugar CONE = 114 calories, 5g fat, 1g protein, 23.8 carbs, 0.5 fiber
"Healthified" Cone = 50 calories, 3g fat, 4.2g protein, 0.9 carbs, trace fiber

Click HERE to find the Pizzelle Skillet I use.

Almond Joy Ice Cream and BENEFITS OF COCONUT MILK

Why do I love coconut milk? Let me count the ways...

1. DIABETICS: Improves insulin secretion and utilization of blood glucose. Helps relieve symptoms and reduce health risks associated with diabetes.
2. INTESTINAL DISORDERS: Helps relieve symptoms associated with gallbladder disease. Relieves symptoms associated with Crohn's disease, ulcerative colitis, and stomach ulcers. Improves digestion and bowel function. Relieves pain and irritation caused by hemorrhoids. Supports tissue healing and repair of the intestines. Improves digestion and absorption of other nutrients including vitamins, minerals, and amino acids. Reduces problems associated with malabsorption syndrome and cystic fibrosis.
3. ATHLETES: Provides ketones for a quick source energy. Boosts energy and endurance, enhancing physical and athletic performance. This also helps relieve symptoms associated with chronic fatigue syndrome.
4. IMMUNE SYSTEM: Kills viruses that cause influenza, herpes, measles, hepatitis C, SARS, AIDS, and other illnesses. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, gum disease and cavities, pneumonia, and gonorrhea, and other diseases.
5. Kills fungi and yeasts that cause thrush, candida, ringworm, athlete's foot, diaper rash, and other infections.
6. Relieves stress on pancreas and enzyme systems of the body. Reduces symptoms associated with pancreatitis.
7. OSTEOPOROSIS: Improves calcium and magnesium absorption and supports the development of strong bones and teeth.
8. HEART DISEASE: Reduces inflammation. It is heart healthy; improves cholesterol ratio reducing risk of heart disease. Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
9. AGING: Helps to protect the body from harmful free radicals that promote premature aging and degenerative disease. Does not deplete the body's antioxidant reserves like other oils do. Improves utilization of essential fatty acids and protects them from oxidation. Prevents wrinkles, sagging skin, and age spots.
10. KIDNEY STONES: Helps protect against kidney disease and bladder infections. Dissolves kidney stones.
11. WEIGHT LOSS: It is lower in calories than all other fats and it supports thyroid function. It promotes weight loss by increasing metabolic rate. Is utilized by the body to produce energy in preference to being stored as body fat like other dietary fats. Medium chained triglycerides produce ketones (energy) rather than being stored as fat.
12. SKIN DISORDERS: Applied topically helps to form a chemical barrier on the skin to ward of infection. Reduces symptoms associated the psoriasis, eczema, and dermatitis. Supports the natural chemical balance of the skin. Softens skin and helps relieve dryness and flaking. Promotes healthy looking hair and complexion. Provides protection from damaging effects of ultraviolet radiation from the sun. Helps control dandruff.
13. Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils do.

SO, with all of those benefits, let's whip up a yummy, healthy treat.



3 cups (2 cans) unsweetened coconut milk
2/3 cup unsweetened cocoa powder (optional)
6 TBS Swerve (or Just Like Sugar)
1 tsp stevia glycerite
1 tsp Celtic sea salt (helps it from hardening like a rock)
1 tsp almond extract (or vanilla)
OPTIONAL: Homemade Almond Joy Chocolate Chunks

Whisk cocoa powder in a small amount of coconut milk, until smooth. Then add the rest of the ingredients and whisk until well combined. Make according to your machines instructions. This ice cream will get very hard in the freezer, but I just set it out for 20 minutes before serving. Enjoy! Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Ice Cream = 266 calories, 24 carbs, trace fiber
"Healthified" Ice Cream = 276 calories, 6.5 carbs, 2.6g fiber

*Note: it is not all about the calories! But more importantly WHERE those calories come from!

For MORE recipes with coconut milk, check out my cookbook: NUTRITIOUS AND DELICIOUS!

If you aren't in the mood for making your own ice cream. SoDelicious is making a no-sugar added coconut milk ice cream. If you can't find it in your local grocery store, ask them to:) That is what I do! Click HERE to fill out a form.

Ice Cream Sandwiches AND "HEATHY CHOICE" Facts

Who could use a little cooling off? I know I could! Try this recipe and shave off over 30 grams of sugar! A traditional Ice Cream sandwich has 200 calories and over 40 carbohydrates. Not to mention the TRANS-Fat and other scary ingredients in the HEALTHY CHOICE brand! To read more on trans-fat and weight gain, click HERE.

Ingredients: Chocolate Wafer (Bleached Wheat Flour [Enriched with Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid]Sugar, Caramel Color, Partially Hydrogenated Soybean Oil, Corn Sugar, Cocoa, High Fructose Corn Syrup, Modified Corn Starch, Salt, Baking Soda, Soy Lecithin)Condensed Skim Milk, Whole Milk, Liquid Sugar, Water, Corn Syrup, contains 2% or less of each of the Following: Maltodextrin, Pasteurized Whey Protein Concentrate, Stabilizer (Mono and Diglycerides, Guar Gum, Calcium Sulfate, Locust Bean Gum, Polysorbate 65, Carrageenan)Natural and Artificial Vanilla Flavoring, Mono and Diglycerides, Polysorbate 80, Vitamin A Palmitate, Annatto Color, Cream.


SANDWICH:
1/2 cup vanilla whey or egg white protein
3/4 cup peanut flour (or almond flour)
1/4 tsp baking soda
1/4 tsp Celtic sea salt
1/4 cup butter or coconut oil
1/4 cup Swerve (or erythritol)
1 tsp stevia glycerite
4 TBS cocoa powder
2-4 TBS water(just enough to hold dough together)

Preheat the oven to 350 degrees F (200 degrees C). In a medium bowl, stir together the whey, almond flour, cocoa, 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 and sweetener to form a stiff dough. On a cookie sheet, place 1/4 inch thick rectangles 2 inches apart. I used my hands to shape into rectangles (about 2 inches wide, by 4 inches long). Bake for 12-14 minutes in the preheated oven, until edges are lightly browned. Cool in oven to crisp up.

Nutritional Info for the WHOLE Batch (using Swerve): 995 calories, 19 carbs, 9 fiber

ICE CREAM FILLING:
2 oz heavy cream or coconut milk
2 oz cream cheese or coconut cream
3 TBS Natural creamy peanut butter
2-4 TBS Swerve (or erythritol)
1 tsp stevia glycerite

In a medium sized bowl, mix heavy cream with a mixer until it forms stiff peaks. Do not over-beat or it will turn into butter! Set the cream aside. Beat cream cheese, sweetener, and peanut butter until the mixture is smooth and clump free. Test for sweetness. It should be a bit sweeter than you want the finished product. Using a spatula, gently fold cream cheese into the whipped cream. Freeze for 1/2 hour. Once it has hardened enough to handle, remove from freezer and fill in between 2 "cookies." Place back in freezer to set for 1/2 hour. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Healthy Choice Bar = 130 calories, 3g fat, 2g protein, 24 carbs, 1g fiber
"Healthified" Bar = 126 calories, 9g fat, 8g protein, 3.5 carbs, 1.5g fiber

Strawberry Creamy Pops

I LOVE Ben and Jerry's Strawberry Cheesecake Ice cream. But check out these stats!
230 calories

13g Fat
27g carbs
21g sugar
3 protein

And check out these ingredients! Cream, Skim Milk, Water, Liquid Sugar, Strawberries, Sugar, Soybean Oil, Corn Starch, Egg Yolks, Cream Cheese, Unbleached Wheat Flour, Graham Flour, Milkfat, Palm & Palm Kernel Oil, Salt, Natural Flavor, Guar Gum Molasses, Honey, Concentrated Lemon Juice, Carrageenan, Soya Lecithin, Pectin, Baking Soda, Elderberry Juice (for Color)



Eat this instead:
1 cup strawberries, sliced
4 oz cream cheese or coconut cream, softened
1/4 cup unsweetened vanilla almond milk
4 TBS Swerve (or erythritol and 1 tsp stevia glycerite)

In a bowl, mix cream cheese, almond milk and sweetener until smooth. Slowly stir in slices of strawberries. Pour mixture into Popsicle molds. Place in freezer for at least 2 hours and serve. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving):
Ben and Jerry's = 230 calories, 13g Fat, 3g protein, 27 carbs, 0g fiber
"Healthified" Pops = 112 calories, 10g fat, 2.4g protein, 3.5 carbs, 1g fiber