Caramel "Apples"

I know some people think I am crazy that I'm not a fan of fruit, BUT fruit sugar is a fructose which is metabolized differently in the body.

Why FRUCTOSE is so harmful:

1. Fructose can only be metabolized by the liver; glucose on the other hand can be metabolized by every cell in the body. Fructose raises triglycerides (blood fats) like no other food. Fructose bypasses the enzyme phosphofructokinase, which is the rate-limiting enzyme for glucose metabolism. Fructose is shunted past the sugar-regulating pathways and into the fat-formation pathway. The liver converts this fructose to fat, which, unfortunately, remains in the liver = FATTY LIVER DISEASE. Consuming fructose is essentially consuming fat! This is why I see so many children with fatty liver disease...they aren't drinking alcohol, they are drinking sodas, juices and consuming too much fructose!

2. Fructose reduces the sensitivity of insulin receptors, which causes type II diabetes. Insulin receptors are the way glucose enters a cell to be metabolized. Our cells become resistant to the effects of insulin and as a result, the body needs to make more insulin to handle the same amount of glucose. We also start to produce insulin as a defense mechanism even if we don't eat and sugar or starch. YIKES! This is why we should allow our children to eat so much sugar and starch either...even though they are thin and active, you are setting them up for an adulthood where they can't enjoy a dessert without reaping the adverse effects. I grew up on Fruity Pebbles and skim milk for breakfast, Cocoa Pebbles for dinner, which is why I am so sensitive to glucose.

3. Fructose is high in uric acid, which increases blood pressure and causes gout.

4. Fructose increases lactic acid in the blood. High levels cause metabolic acidosis especially for those with conditions such as diabetes.

5. Fructose accelerates oxidative damage and increases aging. Fructose changes the collagen of our skin making it prone to wrinkles.

6. High consumption of fructose leads to mineral losses: iron, calcium magnesium and zinc, which can lead to low bone density (osteoporosis). It also interferes with copper metabolism. This causes collagen and elastin being unable to form, which are connective tissue that hold the body together. A deficiency in copper can also lead to infertility, bone loss, anemia, defects of the arteries, infertility, high cholesterol levels, heart attacks and inability to control blood sugar.

7. Fructose has no effect on our hunger hormone ghrelin and interferes with brain’s communication with leptin, which is the hormone that tells us to stop eating and you CAN become leptin resistant! (please read the chapter on HORMONES in Secrets to a Healthy Metabolism for charts on FOODS to Eat and FOODS to NOT EAT to balance your hormones properly.)

Is an apple the downfall of American's weight issue, no, BUT if you are already insulin sensitive a jicama would be a healthier alternative that has a texture just like an apple.

1 large jicama, cut into 1 inch squares
Caramel Layer:
6 tbsp butter
1 cup Just Like Sugar OR xylitol
1/2 cup heavy whipping cream
TOPPINGS:
Crushed nuts OR my "Healthified" Granola

First off make the caramel sauce.

Using Just Like Sugar: Before you begin, make sure you have everything ready to go - the cream and the butter next to the pan, ready to put in. Work fast or the sweetener will burn. Heat butter on high heat in a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan. As soon as it comes to a boil, watch for specks of brown (this is brown butter....so good on veggies!). Immediately add the Just Like Sugar® and the cream to the pan. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, and then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator up to 2 weeks.

Using Xylitol: Again have everything ready. Wear oven mitts; the caramelized sugar will be much hotter than boiling water. In a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan, heat sweetener on moderately high heat. As it begins to melt, stir vigorously with a whisk or wooden spoon. As soon as it comes to a boil, stop stirring. You can swirl the pan a bit if you want, from this point on. As soon as all of the xylitol crystals have melted (the liquid should be dark amber in color), immediately add the butter to the pan. Whisk until the butter has melted. Once the butter has melted, take the pan off the heat. Count to three, then slowly add the cream to the pan and continue to whisk to incorporate. Note that when you add the butter and the cream, the mixture will foam up considerably. Whisk until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator for up to 2 weeks.

Dip the jicama squares into the caramel. Roll in nuts (I used my granola recipe). Set on parchment paper. Enjoy!

NUTRITIONAL COMPARISON (per 2 TBS)
Traditional Caramel Sauce = 130 calories, 24 carbs, 0 g fiber
“Healthified” Just Like Sugar = 51 calories, 12 carbs, 12 g fiber, (0 effective)
“Healthified” Xylitol Caramel = 60 calories, 1 carb, 0 fiber (1 effective)

1 cup apple = 65 calories, 18 carbs, 3g fiber
1 cup jicama = 45 calories, 11 carbs, 6.5g fiber

Chocolate Raspberry French Macaroons

MACAROONS:
2 cups blanched almonds
1/2 cup Swerve (or erythritol and 1 tsp stevia glycerite)
3 large egg whites
3/4 tsp Celtic sea salt
3 TBS Swerve (or Erythritol)
GANACHE:
3 oz unsweetened chocolate, finely chopped
1/3 cup vanilla almond milk (or heavy cream)
Swerve or stevia glycerite (to taste)
1 TBS coconut oil or butter, softened
1/16 tsp raspberry extract

Place 1/2 cup Swerve or erythritol in a coffee grinder/food processor and blend until a fine powder.

Macaroons: Line 2 baking sheets with parchment paper. Pulse almonds with 1/2 cup Swerve in a food processor until very finely ground, 2 to 3 minutes, then transfer to a bowl (or use blanched almond flour).

In another bowl, beat egg whites with an electric mixer at medium speed until they just hold soft peaks. Add Swerve and salt, a little at a time, beating, then increase speed to high and continue to beat until whites just hold stiff, glossy peaks. Stir almond mixture into meringue with a rubber spatula until completely incorporated. (Meringue will deflate.) Spoon batter into bag, pressing out excess air, and snip off 1 corner of plastic bag to create a 1/4-inch opening. Twist bag firmly just above batter, then pipe peaked mounds of batter (the size of a chocolate kiss) onto lined sheets about 1 1/2 inches apart. Let cookies stand, uncovered, at room temperature until tops are no longer sticky and a light crust forms, 20 to 30 minutes. Preheat oven to 300°F. Bake cookies for 20-30 minutes or until crisp and edges are just slightly darker. Cool completely on sheets on racks, about 30 minutes.

GANACHE: Melt chocolate with cream in a metal bowl set over a pan of barely simmering water or in top of a double boiler, stirring until smooth. (Bowl should not touch water.) Remove bowl from heat, then add coconut oil or butter and raspberry extract, stirring until butter is melted. Let stand at room temperature until cooled completely and slightly thickened.

Carefully peel cookies from parchment (they will be fragile). Sandwich a thin layer of ganache (about 1/2 teaspoon) between flat sides of cookies. Makes 24 sandwich cookies.

NUTRITIONAL COMPARISON (per serving)
Traditional Macaroons = 105 calories, 6.5g fat, 2.6g protein, 12 carbs, 1.6g fiber
"Healthified" Macaroons = 71 calories, 6.4g fat, 2.6g protein, 2.8 carbs, 1.6g fiber

Calzones and LEPTIN

Did you ever wonder why it is easier to gain weight as compared to keeping it off? The key to this is in the fat cells where a powerful hormone is produced called leptin. Leptin signals the brain to regulate the metabolism in order to store or to burn fat.

85% of people who lost weight, end up regaining weight because the “metabolic thermostat” of the body, leptin, is reset upward automatically. When people lose weight, leptin production decreases, which causes people to regain the lost weight. This protein hormone is derived from fat cells so when you lose fat, leptin levels drop. When you gain fat, leptin levels rise. Once leptin is secreted by your fat cells, it travels to the hypothalamus; which controls eating behavior. Once it's there, leptin activates anorectic nerve cells, which decreases your appetite. At the same time, leptin stops cells from stimulating your appetite. To put it simply, when leptin levels drop, you get hungry. When they go up, you feel full. Leptin communicates directly to your brain, telling the brain how much fat is in storage. It controls appetite, energy, and metabolic rate. Leptin problems are the primary reason for food cravings, overeating, slow metabolism, food obsession, and heart disease. (above chart from Here)

You’d think that having extra fat stores create more leptin, but that is where an interesting mystery comes into play. 98% of those who are significantly overweight are leptin-resistant. Most defects in leptin signaling may lead to obesity, overeating and less energy expenditure. Leptin-resistance is similar to insulin-resistance in that it occurs after being overexposed to high levels of the hormone. At this point, the body no longer responds to the hormone. Much like high blood sugar levels result in surges in insulin, sugar metabolized in fat cells causes the fat to release surges in leptin. Over time, leptin-resistance may develop.

The best way to reduce your chances of diabetes is to avoid surges in leptin; which is the leading cause of leptin-resistance. Eating the typical American diet, full of refined sugars and other processed foods, is a guaranteed way to cause undesired surges. Focusing your diet on simple, unprocessed real foods is the best way to prevent leptin-resistance.

To read more on specific foods that turn Leptin on/off, go to page 157 in SECRETS TO A HEALTHY METABOLISM. There are charts on which foods to consume and food to steer clear of.

One food to help with leptin is protein. Protein improves leptin sensitivity, which lowers calorie intake by helping you feel full faster. Increasing your protein to at least 30 grams for breakfast and at least another 60 throughout the day. Choose quality proteins like salmon, grass fed meat, free-range eggs, and a quality whey protein.

"HEALTHIFIED" CALZONES
1 1/2 cup eggplant/zucchini/cauliflower, shredded
1 egg
1 cup freshly shredded Parmesan or mozzarella (not that junk in a can!)
1/2 cup No sugar marinara (Mario Batali brand)
Favorite Toppings (Bolinski's chicken sausage cut into slices, olives, mushrooms)
1/2 cup freshly shredded cheese (GOAT cheese anyone!?)

If using eggplant: Peel the outside off and cut up eggplant into long lasagna noodle-shaped strips. Place on a sprayed cookie sheet, sprinkle with salt and bake for 15 minutes (to get some moisture out).

Preheat oven to 450 degrees F. In a food processor, blend eggplant/zucchini/cauliflower, egg and cheese. Grease a cookie sheet and a large circle, making sure to press dough out evenly (don't forget to grease the cookie sheet!). Bake for 10 minutes, or until the edges are brown. Flip the crust. Turn oven temperature to 375 degrees. On one half of the circle, top with toppings, careful to stay at least an inch from the edges. Around the edge of the crust, sprinkle a small amount of mozzarella cheese.

Fold crust over and press edges together firmly with your fingers by pressing down to the pan (the cheese will melt and hold crust together). Bake for another 20 minutes, or until top is sufficiently golden-brown. Serve with no sugar marinara for dipping. Makes 2 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Calzone = 770 calories, 28g fat, 39g protein, 87 carbs, 3g fiber (85 effective)
"Healthified" Eggplant Calzone = 369 calories, 26g fat, 29.7g protein, 11 carbs, 4.1g fiber (6.9 effective)

"Healthified" Zucchini Calzone = 394 calories, 26 g fat, 30g protein, 10.4 carbs, 2.9g fiber (7.1 effective)

"Healthified" Cauliflower Calzone = 400 calories, 26g fat, 30g protein, 11.5 carbs, 3.9g fiber (7.6 effective)

Cookie Dough Dip with Jicama Chips: PICKY EATERS

Do you have a picky eater in your home that only likes bland foods like butter noodles? They are most likely low in healthy gut bacteria. You have trillions of bacteria in your digestive tract. They are a major part of your immune system. A healthy lower intestine should have about 85% of “good bacteria” to prevent the colonization of disease causing organisms like salmonella or E. coli.

When I ask someone if they take probiotics, I almost always get the response, “I eat yogurt.” Yogurt only contains acidophilus, but that is only one of hundreds of friendly bacteria we need. Our bodies should have somewhere between 400 and 500 types of bacteria. And the type of yogurt is usually Yoplait Low Fat which has more sugar than a Kit Kat bar... that kind is not going to help here:)

Probiotics stop the growth of harmful bacteria which cause digestive problems (are you going #2??? You should every day!); they also improve digestion and absorption of vitamins; and enhance the immune system.

The first 2 years of life are crucial for our long-term immune responses. Bacterial colonization patterns set up in the first years and continue to grow throughout our lifetime. The medications and foods that we give our kids totally affect this delicate balance.

Probiotic supplementation promotes health in infants. They prevent eczema, diarrhea, diaper rash, and cradle-cap. They also decrease anemia and asthma. Probiotics lower the chances of food allergies and eliminate thrush. Click HERE to see the supplements for babies and children.
In older children, probiotics have been found to reduce the severity and frequency of respiratory infections and prevent irritable bowel syndrome, diarrhea, and constipation. Kids with allergies, ADHD, Autism (entire Autism spectrum), Celiac Disease, Constipation, Diarrhea, Diabetes, Halitosis (bad breath), Eczema, Leaky Gut Syndrome can all benefit from healthy doses of probiotics. Acne would also be an indication of low good bacteria. Having a bought of diarrhea, taking an antibiotic, eating a diet high in refined carbohydrates and low in fiber as well as stress can all deplete a healthy intestinal flora. If a child has been on an antibiotic, it is extremely important to replenish the beneficial bacteria lost by taking a quality probiotics supplement.

When shopping for probiotics look for lactobacilli and bifidobacteria. Lactobacilli is found in the small intestine and bifidobacteria is found in the colon. Fermented foods contain healthful bacteria: Kombucha Tea, sour cream, buttermilk, sauerkraut, pickles, and many PLAIN yogurts (not yoplait:). But generally pasteurization has eliminated the flora found in modern food. As a result, companies are fortifying foods with probiotics in an effort to re-introduce this bacteria. To read more on probiotics and serotonin connection check out my book: Secrets to Controlling Your Weight Cravings and Mood.

The chicory root in JUST LIKE SUGAR is pre-biotic that helps store probiotics. To read more click HERE.

Recipes and fun facts like this can be found in THE ART OF EATING HEALTHY!

COOKIE DOUGH DIP
1/2 cup butter or coconut oil
1/3 cup Just Like Brown Sugar
8 oz cream cheese, softened (or coconut cream if dairy allergy)
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
1 tsp vanilla extract
2 ChocoPerfection Bars, chopped

In a small saucepan, melt butter over medium heat. Add Just Like Brown Sugar and sweeteners until sweeteners dissolve and the mixture bubbles just a little. Using a hand mixer on low speed, add in vanilla and cream cheese. Mix until combined. Once the mixture is totally cool (you don't want the chocolate to melt), stir in the chuncks of ChocoPerfection. Serve with Jicama Chips.

Jicama Chips: Peel the jicama. Slice into 1/8 inch slices, then quarter the jicama into chip shapes. Enjoy! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Using regular sugar = 281 calories, 22 carbs, 0.7 g fiber, 3.1g protein, 20g fat
Using "healthified" sugar = 159 calories, 5 carbs, 4.5 g fiber, 3.1g protein, 20g fat

This recipe was adapted from: How Sweet It Is blog.

Gingerbread Mini Donuts and Brown Butter Sauce

The main reason that I give free information out is because it is more important for me to help people get well. I recieved this comment a few weeks ago and it makes all the time and money making recipes and writing blog posts worth while:

"I'm still waiting on your cookbook, have the other two, love them. Have to tell you. I had a mortons neuroma removed on July 1 and have the complication of complex pain syndrom and have tons of nerve pain. Dr. had me take two different type of antidepressants that are suppose to help with nerve pain, well I hate how I felt on them, after reading some of your book, I started taking 1000mg of magnesium, 750 of GABA and one of the 5-HTP and I have been competely pain-free with this little pain cocktail. Thank you so much, even told one of the foot doctors I work with and told him what im doing and he is going to start having his patients take that for their nerve pain...first time since July 1 I have been out of pain, thank you sooo much!" Connie.
For tons of great information on these supplements and much more click HERE for my newly revised book!

GINGERBREAD DONUTS:
1/2 cup Just Like Brown Sugar
3/4 cup coconut oil or butter
1/2 cup unsweetened almond milk
4 eggs
1/2 cup blanched almond flour
1/2 cup coconut flour
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp ground allspice
1 tsp vanilla extract

Preheat oven to 350ºF. In a large bowl, stir the butter and Just Like Brown Sugar together. Stir in the almond milk, eggs, vanilla, and spices. Sift in the almond, coconut flour and baking soda. Mix into the butter mixture until well combined. Taste the dough and add more Just Like Sugar if desired.

Grease a mini donut pan (click HERE to find mini donut pan) with coconut oil spray. Bake for 15 minutes or until a toothpick comes out clean. Serve with Brown Butter Sauce.

BROWN BUTTER SAUCE:
1 cup butter
1 cup Just Like Sugar or Just Like Brown Sugar
1/2 cup unsweetened almond milk
2 TBS vanilla extract

To make the sauce, heat the butter in a heavy saucepan over high heat until the butter sizzles and turns brown (not black:). Slowly sift in the Just Like Sugar. Stir well. Add in the almond milk and vanilla. Serve warm with the donuts. Makes 16 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Mini Donuts = 369 calories, 27 carbs, 0 fiber
"Healthified" Mini Donuts = 275 calories, 6.4 carbs, 4.4 g fiber (2 effective carbs)

Click HERE to find the cute containers I store the Brown Butter Sauce in.

Maximize Your Metabolism is UPDATED

I first want to say that most authors don't mind leaving un-updated information and books out there for purchase. BUT as for me, after doing lots of research of the new and exciting science of nutrition, I couldn't sleep at night knowing that people were reading information that I put out there that wasn’t up to my current standards. If you have my last revision, it is still good, but I often wondered why a small amount of my clients and readers didn't have the results I was looking for, so I decided to sit down and update Secrets to a Healthy Metabolism so everyone can succeed. Some new information includes:

ALL NEW Pantry List: What is in MY pantry!
New Information on Oils
New Tidbits added in the chapter on Exercise
ALL NEW information on Alternative Sweeteners

• What to use and why
• What NOT to use and why

ALL NEW information on Alternative Flours

• How to convert Almond Flour and Coconut Flour

NEW CHAPTER: Extra Tips

• Burning Brown Fat
• Intermittent Fasting
• Protein Days

Other new tibits:

• Chapter “Milk Does it ‘Do A Body Good’”
• Nutrient Timing
• How to get fiber without grains

New foods in the charts to balance you hormones

Check HERE to find it at: www.amazon.com

Thank you for all of your support and interest!

Peach Avocado Salsa Scoops

Glad to be back to blogging with one of my favorite snacks . I got a box of these ravishing giant peaches last week. Juicy, sweet and loaded with antioxidants and vitamins ,these make a perfect snack. I saved last two to make this sweet and spicy salsa. The recipe here is almost same as the Peach Mango Salsa ranchera,except here I used Avocados. And since avocado need no cooking,I mix it in when all the cooking is done and salsa is cooled. Another combination I recommend trying this salsa is Mangoes(when in season),make a lovely pair with peaches.
You could serve these with any kind of tortilla chips ,these scoops make the salsa that much more tempting. If looking for baked variety of tortilla scoops,i personally like the Tostitos brand ,low in fat with same great crunch.


Recipe: Peach Avocado Salsa scoops
Ingredients
3 ripe peaches,thoroughly rinsed,pitted and diced
3 plum red ripe tomatoes,cored and halved
1/2 cup shallots ,finely chopped or minced
1 clove garlic,finely chopped
1 tablespoons. lemon juice
2 tablespoon apple cider vinegar
3 jalapeno peppers or Serrano peppers ,seeded and halved(Use 2 for medium heat)
1 teaspoon ground cumin
1 tablespoon cilantro, chopped
1 tablespoons Extra virgin olive oil
1/2 teaspoon fresh ground black pepper
1/2 teaspoon salt
1 Ripe Avocado,peeled,pitted and chopped(mix in a tablespoon of lemon juice to keep the color)
Method
Lay the tomatoes and peppers on a baking sheet,cut side down.Set in the preheated oven at 35F oven and let bake for 15-10 minutes until slightly charred at the top.Transfer in a blender and puree.

Heat the oil in a large heavy skillet,add the garlic and shallots,saute for a minute.Add the cumin,peaches and cilantro,cover and cook another 3-4 minutes just until peaches are little soft but not mushy.Stir in blended tomato and pepper mixture,let warm up.Stir in the vinegar,lemon juice,season with salt and pepper.When cooled,mix in the diced avocado. Serve in scoops with sprinkle chopped green chillies(totally optional,skip if you like salsa medium hot). The Salsa can be in sterilized jar for a week or two.