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.

Macadamia Nut Torte and CANDIDA

Every body has a sea of microorganisms, (bacteria, viruses, fungi) that reside in our intestines, throat, mouth, nose, you name it. Most of the time, these microorganisms do not cause illness, unless our resistance becomes lowered. Candida albicans is a yeast that lives in the intestines, mouth, throat and genitourinary tract of most humans and is usually considered to be a normal part of the bowel flora.

Candida enters infants shortly after birth. In a healthy baby, the growth of the yeast is kept under control by the baby’s immune system. But, if the immune system is compromised and weakened, problems such as thrush can happen. Candida coexists in our bodies with many types of bacteria in a specific balance. Healthy bacteria work to keep candida growth in check in our body ecology.

In a healthy body, the immune system keeps candida growth under control; but when immune response is weakened, candida growth can happen too fast. It is an “opportunistic organism,” and will try to colonize all bodily tissues. The uncontrolled growth of candida is known as candida overgrowth. The first signs of candida overgrowth is nasal congestion, sore throat, abdominal pain, belching, bloating, heartburn, constipation, diarrhea, rectal burning or itching, vaginal itching and discharge, PMS, prostatitis, impotence, frequent urination, burning on urination, and bladder infections. But, if the immune system remains weak long enough, candida can cause fatigue, lack of concentration, mood swings, dizziness, headaches, bad breath, coughing, wheezing, joint swelling, arthritis, failing vision, ear pain, deafness, tearing eyes, muscle aches, depression, irritability, sweet cravings, numbness and tingling, cold hands and feet, asthma, hay fever, allergies, hives and rashes, eczema, psoriasis, chronic fungal infections infections.

The most common causes of candida overgrowth are antibiotics, steroids, over-the-counter anti-inflammatory drugs, oral contraceptives, mercury dental fillings, drugs or alcohol, chlorinated drinking water, meat or dairy products from animals fed antibiotics, and diets full of too much sugar and refined and processed foods.

If candida overgrowth is present certain foods should be eliminated and specific supplements, such as probiotics (NOT more anti-biotics) need to be incorporated. Click HERE to find the proper help.



FYI: I have conversion charts in my books on sweeteners if you don't want to use a specific type of sweetener. I find mixing the 3 together creates a wonderful flavor and texture.

CRUST:
1/2 cup coconut oil or butter
1/2 cup Just Like Sugar OR erythritol
1/4 cup erythritol and 1 tsp stevia glycerite (OR Truvia)
1/2 tsp Celtic sea salt
3/4 cup blanched almond flour or pecan meal
1/4 cup coconut flour
1 tsp aluminum free baking powder
FILLING:
3 eggs, beaten
1 cup erythritol (or Truvia)
1 tsp stevia glycerite
1 cup NATURE'S HOLLOW xylitol syrup
2 TBS butter or coconut oil, melted
1 tsp vanilla extract
1 1/2 cups macadamia nuts

CRUST: Preheat oven to 350 degrees F. In a large bowl cream the butter and sweetener together until very smooth. Add the salt, coconut flour, almond flour and baking powder into the butter mixture. Mix until well combined. Place into 4 small torte pans or one 8 by 8 pie pan and spread out over the bottom. Bake for 12 minutes or until light golden.

FILLING: In a medium bowl, beat the eggs with the sweetener. Add the butter, syrup, and vanilla then add the nuts. Pour into the crust (over edges with foil) and bake at 350°F for 45-50 minutes or until set. Serve with my "healthified" ice cream! Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Torte = 406 calories, 23g fat, 3.7g protein, 51 carbs, 1.6g fiber
"Healthified" Torte = 239 calories, 21g fat, 7.7g protein, 3.8 carbs, 2g fiber

Peanut Butter Donuts and Chocolate Sauce

Tomorrow is National Sugar Awareness Day. For those of you trying to get your kids off sugar, here is a sugar free treat!

What peanut butter do you use? I hope not Jiff "Omega 3!"

Ingredients: PEANUT BUTTER [ROASTED PEANUTS, SUGAR, CONTAINS 2% OR LESS OF: MOLASSES, FULLY HYDROGENATED VEGETABLE OILS (RAPESEED AND SOYBEAN), MONO AND DIGLYCERIDES, SALT], ANCHOVY* AND SARDINE OIL*,TILAPIA GELATIN, TOCOPHEROLS AND CITRIC ACID (ANTIOXIDANTS). *A TASTELESS, ODORLESS SOURCE OF OMEGA-3 DHA AND EPA.

The word hydrogenated oils = TRANS-FAT. There are many reasons why this word is so terrible for us!

1. DEPRESSION: Trans fats can lead to chronic inflammation which blocks the body’s ability to produce mood-building neurotransmitter serotonin. I was on Jimmy Moore's podcast discussing how we produce and diminish our neurotransmitters (click HERE to listen).

2. INCREASED APPETITE: Trans fats can lead to chronic inflammation which inhibits the body’s ability to create appetite-controlling neurotransmitter dopamine and serotonin. Read more in Secrets to Controlling Your Weight Cravings and Mood.

3. WEIGHT GAIN: Trans fat slows the ability of muscle cells to use glucose as an energy source. When muscle cells can’t use glucose, it stays in the blood and insulin levels severely increase. Excess insulin = fat storage.

4. ALZHEIMER'S: Patient's with Alzheimer's have brain cells that can no longer use glucose for energy (which is why I have my patients use coconut oil/ketones for a brain boosting energy source). One reason that this occurs is over time trans-fats inhibit the brain cells to metabolize glucose.

5. DECREASE IMMUNE SYSTEM and INCREASE CANCER: Trans-fats weaken the immune system by reducing the body’s ability to fight viruses.

6. HEART DISEASE: Unlike healthy saturated fats that make up 50% of the cell membranes which create our cells necessary stiffness and integrity, trans-fats increase risks of heart disease. These factory-made trans fats are toxins to the body, but sadly our digestive system does not identify them as such. Instead of being eliminated, trans fats are included into cells as if they were natural fats and our cells become partially hydrogenated! It takes 9 months to detox trans-fats from our body.

7. OMEGA 6 OVERLOAD: Altered partially hydrogenated fats actually block use of essential fatty acids, causing many harmful effects including cancer, atherosclerosis, diabetes, obesity, immune system dysfunction, birth defects, decreased visual acuity, sterility, low-birth-weight babies, and hardships with lactation.

So when you make these tasty treats, always use natural peanut butter with the ingredients: Peanuts and Salt!

NOTE: If there is severe yeast overgrowth (candida), killing the yeast is essential to help restore good bacteria and therefore staying away from peanuts would be important at that time.

DONUTS:
1/2 cup coconut oil or butter
1/2 cup Just Like Sugar (or erythritol)
1 tsp stevia glycerite
3 eggs, beaten
1/2 cup natural peanut butter
3/4 cup sour cream
1 tsp vanilla extract
2 cups peanut flour
1 tsp baking powder
1 tsp baking soda
1/2 tsp Celtic sea salt

Preheat oven to 350 degrees F. Cream butter and sweetener. Beat eggs in well. Mix in peanut butter, sour cream, and vanilla. Combine peanut flour, baking powder, soda and salt together and add to creamed mixture. Spoon mixture into greased mini donut pan (click HERE to find). Place in oven for 10-12 minutes. Test with a toothpick for doneness. Makes 42 mini donuts, 12 servings.

CHOCOLATE SAUCE:
2 TBS butter or coconut oil
1 oz unsweetened baking chocolate
10 TBS unsweetened almond milk
1/4 cup Just Like Sugar (or *powdered erythritol)
1 tsp stevia glycerite

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!), once the mixture has cooled quite a bit, add in the almond milk and sweetener (if you add it too soon, the chocolate will separate). Stir until smooth and thick. Serve with donuts. Makes 12 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Donuts = 396 calories, 23g fat, 7g protein, 49.5 carbs, 2.5g fiber
“Healthified” Donuts = 256 calories, 21.9g fat, 11g protein, 12 carbs, 6.9g fiber

Click HERE to find the mini jars I store my sauces in.

Protein Waffles and FACTS on EGGO Waffles

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

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

So what is TBHQ and why is it so bad? TBHQ is a synthetic antioxidant that is used to extend the shelf life of oily and fatty foods. In processed foods, it's sprayed on the food or on its packaging to prevent discoloration and changes to flavor and odor. Others products, such as cosmetics, perfumes, varnishes and lacquers, contain TBHQ to maintain stability.The FDA has imposed a limit of up to 0.02 percent of the total oils in food to be TBHQ. Consuming 1 g of TBHQ could cause you to experience symptoms ranging from headaches, nausea, and joint pain.

Lab experiments performed on animals showed that DNA damage in animals or development of cancerous precursors in the stomach of the animals were due to long term exposure to high doses of TBHQ.

TBHQ can cause anxiety, restlessness, and aggravate ADHD symptoms.

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


HEALTHIFIED WAFFLE
1 cup almond flour
1 cup vanilla egg white or whey protein (Jay Robb)
1/2 tsp Celtic sea salt
1 TBS aluminum free baking powder
1 cup vanilla almond milk
2 eggs
4 TBS butter or coconut oil, melted

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

NUTRITIONAL COMPARISON (per serving)
Traditional Waffle = 247 calories, 27 carbs, 0.7g fiber
"Healthified" Waffle = 182 calories calories, 3.5 carbs, 1.5g fiber

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

Click HERE to find the Xylitol syrup I use!

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

Pecan Sandies and WHY COCONUT FLOUR

Coconut Flour is very high in fiber, low in carbohydrates and a good source of protein. It gives baked goods a rich, springy texture but needs a lot more liquid than other flours. If you haven't tried coconut flour yet, here are some more excellent reasons to start:

1. DIABETICS: Coconut Flour consists of the highest percentage of dietary fiber found in any flour. Fiber helps moderate swings in blood sugar by slowing down the absorption of sugar into the blood stream. This helps keep blood sugar and insulin levels under control.
2. CANCER: Coconut flour is fermentable and produces high amounts of butyric acid which helps in stopping tumor formation. Studies have proven that butyric acid slows the growth of tumor cells and prompt all cells to develop properly. Coconut fiber also promotes good bacteria flourish which boosts our immune system. The high fiber content acts like a broom, sweeping the intestinal contents through the digestive tract. Parasites, toxins, and carcinogens are swept along with the fiber. This prevents toxins that irritate intestinal tissues and cause cancer from getting lodged in the intestinal tract (decreases colon cancer). Since it is low carb, it also helps people maintain a low carb/sugar diet to stop feeding the cancer glucose which the cancer "feeds" upon. Read more on Cancer HERE.
3. HEMORRHOIDS: The high fiber content can help move things along. Just remember to consume extra water when you add in fiber or things can get worse!
4. GALLSTONES: Gallstones form within the gallbladder as a result of collection of cholesterol and salts from bile. Bile plays an important role in the absorption of fats from the intestinal tract because it makes fats soluble. Most bile is formed in the liver. A low carb, high fiber diet with LOTS of liquids will help keep this painful condition away!
5. IBS/Crohn's/COLITUS: IBS is a disorder of the nerves in the intestines that make the bowel muscle contract. Coconut flour can help keep the intestines flowing properly.
6. CANDIDA, CRAVINGS and DEPRESSION: The intestines crave good bacteria which improves absorption of vitamins, decreases cravings and increases serotonin. Good bacteria flourish when we eat high-fiber quality food. Yeasts causes an imbalance, letting bad bacteria in; they love sugar and starch. Yeast and bad bacteria damages the intestinal wall and produces toxic by-products which can be absorbed into the blood and sent throughout the body. This is how food allergies and leaky-gut syndrome begins.
7: HEART DISEASE/STROKE/BLOOD PRESSURE: Studies have proven that coconut fiber protects against heart attacks and strokes; it helps reduce cholesterol. Even modest increases in fiber intake can also significantly reduce blood pressure.
8. NO PHYTATES: Most fibrous foods such as seeds, wheats, and oats have phytic acid. This acid causes mineral deficiencies because it binds to minerals in the foods we consume (calcium, zinc and iron). Phytic acid pulls them out of the body resulting in mineral deficiencies. Coconut fiber does not contain phytic acid so it helps improve mineral status when you replace this for wheat flour in your baked goods.
9. WEIGHT LOSS: It has fewer digestible carbohydrates than other flours, and it even has fewer than many vegetables! It also helps keep you fuller longer.
10. HEART BURN/INDIGESTION: he most obvious remedy is to avoid all those foods which can cause heartburn, such as acidic foods and alcohol. High fiber, low carb foods also help with the bacteria in your stomach.
11. GLUTEN-FREE: Coconut Flour is gluten-free and still has a ton of protein without the "gluten" protein found in wheat. This is an awesome substitution for the growing population of people who have a wheat sensitivity or allergy (many people have without knowing it).



My dad's favorite cookie is the Pecan Sandie. This one is for you dad! I love you:)

"HEALTHIFIED" PECAN SANDIE
3/4 cup pecan meal
1/4 cup coconut flour
1/2 tsp aluminum free baking powder
1 stick butter or coconut oil
1/2 cup Just Like Brown Sugar
1/4 cup erythritol (or ZSweet)
1 tsp stevia glycerite (omit if using ZSweet)
1 tsp Celtic sea salt

Preheat the oven to 325 degrees F. In a medium bowl, cream the butter, Just Like Brown Sugar, erythritol and stevia. Cream for a few minutes until very fluffy. In a separate bowl mix together the pecan meal (I grind my own pecans with THIS food processor), coconut flour, baking powder, and salt. Slowly add in the dry ingredients to the wet and mix until smooth. Roll 2 TBS of dough into a ball in your hands (for uniform shape) onto a cookie sheet, then press down to they are about ¾ of an inch thick. Place cookies about 2 inches apart. Bake in preheated oven for 17-20 minutes or until golden around the edges. Cool completely on the baking sheet before removing and enjoy! I keep mine in the freezer (for portion control!:) Makes 12 cookies.

NUTRITIONAL COMPARISON (per cookie)
Traditional Cookie = 180 calories 25 effective carbs
"Healthified" Cookie = 115 calories, 1.5 effective carbs

VARIATION: Smoosh my "healthified" Butter Pecan Ice Cream in between to cookies!

Coconut flour also works great for my "healthified" pancakes!

Reuben Enchiladas and DIGESTIVE HEALTH

Digestive problems? Yeast infections? Chronic Fatigue? Allergies? IBS? Cravings? Eating fermented vegetables daily is a natural cure. If you have a history of using antibiotics, it causes your gut to be more susceptible for parasites and Candida overgrowth.

A healthy large intestine is very acidic and has lots of beneficial bacteria such as Lactobacillus acidophilus. These healthy microorganisms feed on the waste left over from our digestion and create lactic acid. We need lactic acid that they produce to keep our colons healthy and in an acidic state. Without them the colon does not have enough acidity to stop the growth of parasites and yeasts and eventually the environment becomes hostile to acidophilus.

Some of the signs of candida yeast overgrowth are fatigue, poor memory, a "spacey" feeling, intense food cravings, gas, loss of sexual desire, bad breath and indigestion. Candida has also been directly linked to allergies, chronic fatigue syndrome, irritable bowel syndrome, multiple chemical sensitivity disorders and various cancers. Use of antibiotics, birth control pills, alcohol and refined foods all increase the risk of developing candida.

Theses desired microorganisms that create lactic acid in the colon are naturally found in all vegetables and helps turn cabbage into highly-digestible sauerkraut. The fermentation process increases the amount of microorganisms.

Lactic acid also helps digestion at an earlier stage in our stomach. As we get older, our stomach’s natural secretions of hydrochloric acid decrease. Hydrochloric acid breaks down food so it can be more easily absorbed by the small intestine. It is also the most important defense we have against harmful bacteria and parasites often present in food. Lactic acid can help compensate for reduced hydrochloric acid.

Unpasteurized sauerkraut also benefits digestion in the stomach by assisting the pancreas. The pancreas secretes essential digestive enzymes into the stomach. Sauerkraut is high in enzymes that work just like the ones from the pancreas.

So here is a recipe for our digestion!


8 oz corned beef
8 oz cream cheese
3 cups sauerkraut
2 cup Swiss cheese, shredded
1 large head of cabbage

Preheat oven to 400 degrees. In a pot, boil water and place large leaves of cabbage in the water. Boil for 5-7 minutes or until tender.

Spray a baking pan with nonstick coconut oil spray and set aside.

Place the corned beef in a bowl and shred using two forks; one to hold the beef in place and the other to scrape across the meat. Add cheese, sauerkraut, and cream cheese. Mix well and set aside.

Lay cabbage tortillas out flat, and evenly distribute corned beef mixture between the centers. Wrap the cabbage tortillas up tightly, and place them in the baking pan with the seam sides down. Bake in the oven until hot, about 10 minutes. Makes 6 servings.

NUTRITIONAL COMPARISON (per serving):
USING CORN TORTILLA = 482 calories, 27 carbs, 3g fiber
USING CABBAGE TORTILLA = 377 calories, 6.2 carbs, 2.1 g fiber (4.1 effective carbs)