Perfect Popcorn

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By Lockerz

By:  Maria



I know what you are thinking; "A post on popcorn?! How difficult can it be to pop popcorn??"

Why would anyone do anything else except buy microwave popcorn, unwrap the plastic wrap, throw it in the microwave, close the door and press the popcorn button?

Popcorn is popcorn, comes from the same kernel of corn....right?

I already know most of you are smarter than that.  Read the ingredients on the box to learn exactly what you're eating besides just that kernel of corn. 

I won't go into the nitty gritty details of ALL additives, preservatives and chemicals put into these convenient little packages, but I do have to mention just a couple (you know me...).

Diacetyl:  a chemical that gives that aromatic and tasty buttery smell - which has been causing lung problems for factory workers at popcorn plants for years.

Perfluorooctanoic Acid (PFOA):  a coating in the popcorn bags that is known to cause cancer/lung problems.

Convenient? Yes.

At the risk of your health? No.

Making homemade popcorn is not only a healthier alternative, it's also economical!  Compare a bag of corn kernels to a box of microwave popcorn and the amount of servings you get.  Easy on the wallet and your health! You can use your a regular stock pot, but we purchased a Whirley Popcorn Popper a few years ago and this thing gets used like crazy by my kids and their friends (these can easily be found online).

So easy, even young children can use it. 

Perfect Popcorn

1-3 tblsp organic coconut oil (you can use olive, but flavor is richer with coconut)

1/3 c organic popcorn

Sea salt (I use Alea Hawaiian sea salt or Alderwood Smoked salt with AMAZING results - both can be found at Caputo's Market & Deli in SLC)

1. Put oil and popcorn into the popper over medium heat.
2. Turn crank slowly at first and then quickly once the popping starts.
3. Stop cranking when no more popping is heard.
4. Pour into a large bowl, season with your choice of salt or seasoning.
5. Eat.

That’s it! I like to use 2 tbsp oil for most of our batches. Plain popcorn has a fairly high glycemic load so adding the extra fat tempers that a bit. My coconut oil has a lovely flavor and sometimes I will use 3 tbsp, but the resulting product might seem a bit heavy to you - play around with it.  Coconut oil is very stable when heated (i.e., won't oxidize like olive oil), which is why I highly recommend using it when you're cooking - anything.

Try your hand at adding other seasonings to your freshly popped corn - the possibilities are endless!

Fundamental Dietary Keys To Weight Loss

By:  Maria



Obesity rates continue to climb across the country.  Even more sobering; according to the 2011 annual Obesity Report, not one US state showed a decrease in obesity rates!

While many people do not take this statistic seriously and only consider obesity and/or being overweight as an aesthetic issue; the reality is far from that.  The rising rates in obesity contribute to increased rates of serious diseases - most end up being life threatening.

There are some important priorities that everyone should consider implementing into their lives if weight loss and optimal health is an important concern.

Fat doesn't make you fat, carbohydrates make you fat.

There are some significant misconceptions that need to be changed in order to scratch the surface in this country's weight issues.  One of the big ones is that fat makes you fat.

The hormone that controls fat is insulin; and how much insulin do you secrete in response to a fat-laden meal? ZILCH, ZERO, NADA!

So when is insulin secreted??  Insulin is secreted in response to sugar, i.e. carbohydrates, NOT fat. Eat more carbohydrates, in particular refined carbohydrates, and your body quickly converts them into sugar, which will then trigger an insulin surge, and your body will store more fat. This also creates a cycle of other health problems.
Fat is not the enemy.

 

Mainstream health "experts" continue to insist that sugar is ok "in moderation" and that a consumption of all grains (which, btw, are converted to sugar in your body), is essential in a healthy diet.  What they don't take into consideration (besides the fact that you get ALL and MORE nutritional benefit from vegetables without the insulin issues you get from grains), is that sugar is the #1 source of calories in the US - so much for "moderation"!  When you take into account the fact that sugar, especially in the form of high fructose corn syrup and refined carbs, are added to just about EVERYTHING....the picture becomes clear in terms of why our obesity rates continue to climb.

What is all that sugar doing to our bodies?

Triggers weight gain
Contributes to chronic inflammation
Creates a huge insulin spike (fat storage)
Leads to insulin resistance (which contributes to obesity, high blood pressure, heart disease, high cholesterol)

 

So what are the fundamental keys in transforming your health and well-being?

1.  Significantly restricting the intake of sugar and carbohydrates, especially refined, white carbohydrates (carbs in the form of veggies are perfectly OK) and

2.  Increasing our consumption of high-quality, healthy fats

All Fats are not created equal

Quality is key here.  A good source of healthy fats include:

Extra Virgin Olive Oil, Virgin Coconut Oil, Organic nut oils

High-quality, supplemental Krill Oil (my favorite) or Fish Oil

Butter made from organic milk (ghee)

Raw nuts such as almonds and pecans (use nuts in moderation- about a handful only)

Egg yolk, from free-range hens (with all those egg-white omelets your throwing away the best part!)

Avocados

Grass-fed, naturally-raised meats

Avoid low quality vegetable oils

Just as you would avoid processed foods, you want to avoid processed fats as well.  Vegetable oils like corn, soy, safflower, canola, etc. are highly processed and are dangerous to your body.  These oils are heated to temperatures so high that it causes the oil to go rancid.  In order for the rancid smell to disappear, the manufacturers need to further process the oil by adding chemical deodorizers.  Once consumed, you introduce free radicals into your system, causing serious oxidative damage over time.  Fat is important for cell membrane growth, which means it is critical you consume a high quality and heat stable source, otherwise you are exposing your cells to damage and a faster aging process.

Watch this, read here and do some research of your own.

Here is a simple plan that is fundamental in your nutritional plan:

Quality protein should be the centerpiece of most meals.

Every day should include a wide variety of vegetables, leafy greens and some organic fruit.

Eat plenty of healthy fats while avoiding processed vegetable oils.

Avoid processed, refined carbohydrates and sugar!

Follow the dietary keys mentioned above with complete commitment and you will see great things happen to your health and with your body composition.

Pomegranate Powerhouse

By:  Maria



Right now, pomegranates can be found in supermarkets and farmers markets. I love the festive, beautiful bright red seeds - when adding pomegranate seeds to any dish, they make the dish look amazing; plus, they are delicious as well!
Did you know that the marvelous pomegranate protects against arthritis, heart disease, high blood pressure, diarrhea, and dental plaque? That's not all, it also has twice as many antioxidants as green tea, helps improve digestion, contains 40% of your daily dose of immune-boosting vitamin C, helps wounds to heal faster, and has even been considered a natural aphrodisiac throughout the ages.
Its deep cavities full of juicy seeds can be intimidating and quite messy, but pomegranate seeds are actually easy to remove neatly when done under water. Cut open your pomegranate and remove the seeds in a bowl of cold water. Use the seeds whole or juice them for a delicious drink.
There are many tasty nutritive applications for the pomegranate. Their sweet/tart flavor can be paired with an amazing variety of foods from meat dishes to salads to desserts. Drop seeds in sparkling beverages for color and flavor. Sprinkle on salads and other savory dishes, or on desserts such as ice cream or frosted cupcakes. Make jelly, sauces, dressings, marinades, and glazes. Add pomegranate seeds and/or juice to your any dough/batter when making baked goods. They’re great in pancakes, too!
How do you remove the bright pink stains from your hands after de-seeding your pomegranate? Use lemon juice and salt, then wash with soap. Easy!

This flavorsome and nutritious food is in season, not to mention aptly colored for the holidays. Stock up and see what creations you can come up with!

Avocado Pesto

By: Maria



2 ripe avocado, diced

1 bunch fresh basil leaves

1 tblsp fresh chives, chopped

1 clove garlic

1/2 c pine nuts

2 tblsp lemon juice

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

1 teaspoon extra virgin olive oil

Combine avocado, basil, chives, garlic, pine nuts, lemon juice, sea salt, pepper and oil, in a food processor until smooth.

This is delicious served over spaghetti squash (as shown below).

(I will sometimes add 1/4 c sun-dried tomatoes to the food processor for an amazing flavor!)

Hot Nutty Cereal

By Maria



For those of you adhering to a clean and healthy way of eating by deciding to remove all processed foods, you are quite aware of the benefits our bodies experience when you cut them out.
The first 2 weeks of cutting out processed foods can be demonic as you go through mind boggling withdrawals (i.e., cravings) - your body literally goes through detox. It takes a solid 10-14 days to rid the body of the gut-inflammatory effects from those foods. It feels like it's simply not worth doing because your energy levels can hit rock bottom, your athletic performance is laughable and your mood is - to say the least - wicked.

After the 2nd week, however....magic!

You begin to shed excess fat, your energy begins to increase, your sleep improves, your body just feels and starts to look good. Suddenly, the food you gave up doesn't seem to be the first thing you think about in the morning and the last thing you dream about at night (you with me here??).

That's not to say, however, that some of our "comfort" foods aren't missed, especially if those foods are convenient - like processed cereals in the morning.

Here's a great alternative to cereal that will leave you quite satisfied, especially if paired with some protein. It has only 4 basic ingredients that should be staples in your kitchen and EASY to make.

This version contains super-hero ingredients that leaves regular oatmeal in the nutritional dust!

1 cup choice of nuts (I have used almonds, pecans, walnuts and macadamia nuts - they all work well by themselves or combined with one or two)

1 apple cut into large chunks

1 tblsp cinnamon

1 cup water

Place ingredients in food processor and blend.

The consistency should be the same as cooked oatmeal.

Place mixture in saucepan and heat to boiling.

Reduce heat, cover and simmer for 5 minutes.

Done!

I have added 2-3 small slices of banana to this for my kiddos - they seem to enjoy it better - and I always pair this with some protein (scrambled or hard boiled egg.)

Easy Cucumber & Tomato Salad

By:  Maria



This is one of those salads that is easy to make and can be eaten as a side dish alongside any meal or a convenient snack (I will sometimes add a hardboiled egg so I have some protein as well - easy).

This salad is an easy one to take along for quick lunches/snacks - just throw into a tupperware/baggie and you're set!  It tastes even better the following day.

The amount of ingredients depends on how many you are feeding - you decide!

Ingredients

Roma tomatoes (diced - you can seed tomatoes if you prefer)

Cucumbers - peeled and diced

Red Onion - chopped

Fresh basil - chopped (dried works as well, but flavor will not be as fresh)

Sea salt

Pepper

Olive Oil

Balsamic Vinegar

Mix all ingredients and toss with some olive oil and balsamic vinegar.

Did I mention this is easy?

Health-Conscious Gifts

By:  Maria



As much as I enjoy the holidays and spending some quiet time with family and friends, the onslaught of well-intentioned albeit sugar-laden gifts can be overwhelming. Before you know it, the kitchen counters are cluttered with chocolates, candy, baked goods (fruit cake?!) and the usual gigantic popcorn tins. This is entirely too much temptation in such a short amount of time.

If you are earnest about what you feed your body for optimal health, you should also pass along the same message to your family and friends by giving gifts that epitomize your healthy lifestyle.

Putting together a small basket of healthy edibles is easy to customize and something that you can feel good about. Some items might include: fruit, nuts (you can lightly salt/season and roast raw nuts for a different flavor instead of the purchased seasoned nuts that are loaded with undesirable ingredients!), good quality extra virgin olive oil, organic dried fruits, mixture of spices, a favorite red wine, or even a jar of coconut oil or coconut butter.

You can find quality organic products at most grocery stores nowadays. You'll be amazed what awesome items can be found and you can put together an incredible gift basket/bag. Why not plan a healthy meal for a family or friend - buy all organic ingredients, write down the recipe on some nice cardstock and place in a large serving bowl as an added gift. Or, better yet, make the meal yourself and bring it over - this is something I do frequently for homebound friends, but it will work for Christmas as well!

Tony Caputo's Market and Deli (www.caputosdeli.com) is a favorite of ours for good quality prosciutto, olive oils and other delectable items - it's a must stop for when we do our Christmas shopping.


Salt Lake Roasting Company (www.roasting.com) has a great selection of good quality coffee/tea. You can buy 1/2 or 1 pound bags of whole beans or they will grind the beans to your desired specifications. This makes a great gift especially if given with a nice travel mug for on-the-go mornings.


Food items are not the only gift ideas - a good book on healthy eating makes a great gift. Gary Taubes Good Calories, Bad Calories; Michael Pollan The Omnivore's Dilemma; Weston A. Price Nutrition and Physical Degeneration are some good examples.

Lastly, you could always de-stress someone's holiday by giving them a massage/spa gift certificate and, if the recipient has young children, offer to watch their children as part of the gift!

Happy shopping!

Intermittent Low Carb vs Standard Dieting

By:  Maria



I get this question frequently:

"What do you think of low carb diets?"

Pfft!

That's a loaded question that elicits several other questions from my end. 

In my opinion, "diets" do not work - at least not the "diets" that most people talk about.  Those kind of diets are not viewed and approached as a lifestyle change, rather it's a temporary process to lose some weight.  Most people end up going back to their usual way of eating and typically put the weight back on.

However, the "diets" that are approached as lifestyle changes are the most successful and the ones I advocate and work on with my clients.  This type of diet is defined as the kinds of foods we consistently eat no matter the time of year - in other words, this is the way I want to eat from now on, even after I've achieved my fitness/health goals.

So when someone asks me what I think of low carb diets, I say it depends. There's a huge difference between temporarily restricting ALL carbs (including vegetables and fruits) to lose weight and deciding to restrict SOME types of carbs (refined flours, etc.) from your diet because you want to change your overall eating habits - from now on.

The former is unwise and the latter will probably contribute to several benefits in health and body composition.

There have been several studies showing that intermittent low-carb eating  have had a positive impact on not only weight and fat loss, but also insulin resistance - whereas caloric restriction over the long term did not.

In other words, restricting unfavorable carbs (grains, etc.) twice weekly vs restricting caloric intake each day showed better results, especially in terms of weight loss and fighting cancer (insulin - a cancer-promoting hormone).

What would a typical low carb meal look like?

VS

Notice a difference??

The first is made with spaghetti squash noodles and the second is made with higher carb pasta.  Nutrients are incredibly higher with the lower-carb squash noodles vs higher insulin load with the higher-carb pasta.  (you would be surprised how delicious squash is with meatballs and your favorite sauce!)

1 cup spaghetti squash noodles:  17.9g carbs/79.9 calories

1 cup spaghetti pasta noodles:  43.2g carbs/221.2 calories

Read more about the Intermittent Low Carb studies here and also here.

No-Mess-No-Fuss Bacon

By:  Maria

Bacon. Mmmm.  Love, love bacon!  I don't, however, like the splatter and mess when preparing bacon on the stove top.

What did you say?  Use the microwave?

Oh yes, I've also made bacon in the microwave; covered, to reduce the messiness factor, but it's not always perfect - sometimes it's slightly undercooked and sometimes it's overcooked (what a waste!).

Want perfectly crisp, perfectly cooked and perfectly non-splattered bacon each and every time??

This is the easiest method!

Arrange bacon slices on foil-covered cookie sheet (this will eliminate clean-up - just remove and toss  foil after bacon is cooked - easy!).  You can do just a few slices or the entire package (which is what I do).

Place cookie sheet in a cold oven (yes, that's right....don't turn on the oven yet!).

Close the oven door and turn on to 400 degrees.

Let bacon bake for 15-20 minutes (depends on thickness of bacon).

Transfer to a plate lined with paper towels.

Done!

Perfect. Delicious. Bacon.

Chocolate Dipped Banana Bites

By:  Maria



These little bites of delight will satisfy the sweet tooth without sabotaging your nutritional endeavors.  They make a perfect little treat for your little ones after school or a holiday gathering.  With only 4 ingredients and vegan chocolate chips, you and your guests will enjoy every morsel.

Ingredients

2 large bananas

1/4 to 1/3 cup vegan chocolate chips (I use Enjoy Life brand - tasty!)

1/4 to 1/3 cup natural peanut butter (or almond butter for those with peanut allergy)

Unsweetened coconut flakes

                                                     

Set out a large plate with a piece of parchment or wax paper on it.

Cut up bananas into 1 inch chunks. Each banana should give you around 5 to 6 pieces.

Microwave the peanut/almond butter and chocolate chips together on high for a minute. Then stir until smooth.  Dip the banana pieces in the chocolate-peanut butter mixture. Lay them out leaving some space between them on the parchment/wax paper. Then when you’ve covered all of them, use the remaining mixture to spoon over the tops.  Sprinkle the unsweetened coconut flakes on top. Transfer to the freezer for about an hour until hardened.

Sparkling Apple Cider

By:  Maria

While I enjoy a cup of hot apple cider during the holiday's, I sometimes prefer this festive,  naturally sweetened, cold drink alternative.  The blended flavors of this drink satisfy my sweet cravings but leaves me guilt-free knowing I am consuming a beverage that does not contain added sugars.

1 quart organic apple cider

1 orange, sliced (leave peel on)

5 sticks cinnamon

1 finger length ginger, sliced (leave skin on)

2 quarts sparkling water or club soda

ice cubes

Combine apple juice, orange slices, cinnamon and ginger in a medium pot and bring to a boil

Reduce heat and simmer for 30 minutes

Remove cider from stove and cool for 10 minutes

Fill a tall glass with ice

Pour ½ cup sparkling water into glass over ice

Pour ¼ cup apple cider into glass

Serve



Healing Power of Bone Broth

By:  Maria

All of the beef we consume in our house, comes from a rancher that raises and produces his cattle naturally. No hormones, antibiotics, the cattle are free to roam the range eating what cows were meant to eat - grass - the cattle are treated ethically and they are not stressed.  The beef is incredibly tasty and I know the quality of beef is superb for our health.  When I placed my first order a couple of years ago, I had the butcher include a bunch of soup bones that included bones with marrow, because I wanted to try to make my own broth and I had heard that the marrow contained incredible nutrients not found elsewhere.  I was initially intimidated, but the process of making broth was SO easy and the flavors SO rich, I stopped purchasing broth at the grocery store ever since.

I use my bone broth to make all my stews and soups and will even sip on a cup of heated bone broth by itself - it's incredibly tasty on a cold winter day.

What many do not realize, is that there are amazing healing properties that are derived from the broth of homemade bone broth.  People that suffer from digestive issues, leaky gut or gut flora imbalances benefit tremendously from consuming bone broth.  The reason being that slow cooking the bones enables the extraction of vital nutrients that are seldom consumed in our diets.

A few of those include collagen, gelatin and glucosamine - the main building blocks of the digestive system that keeps it healthy and balanced.

Ever notice how expensive a good quality broth is?  Making bone broth at home is inexpensive!  Go to your local grocery store and ask the butcher for soup bones and you will get plenty of bones dirt cheap!

You can make broth from the bones of  beef, chicken, lamb, pork....you get the idea.  If you ever roast a chicken - do NOT throw the carcass away!  Throw it into a crockpot, cover with water and let cook for 4 hours.  Pour broth through a sieve to collect all the tiny bones and you have golden, delicious broth that your gut will relish.

If you get raw bones, you can roast in a 375 degree oven for 20-30 minutes prior to putting into a stockpot or crockpot.  This will increase the flavor of the broth, but it is not a necessary step. 

Place a good amount of bones in the crockpot (anywhere from 4-7 is great!), cover with water, add a couple of tablespoons of apple cider vinegar (optional; but the vinegar will aide in the extraction of nutrients), cover with lid and cook for a minimum of 6 hours and even up to 24 hours (this is for all bones except chicken) - the longer it cooks, the more flavorful the broth.

  Do not add salt to this broth - you can add salt later when using the broth for stews/soups or when you're going to enjoy a cup all by itself.

If you are using bones with the marrow, make certain you dig out the marrow after the cooking time - this is where the gut-healing-powers are the most concentrated (see picture below)!  If the marrow is too gelatinous for your taste, you can put it in a food processor, add some of the broth and process until smooth, then add back to the broth.  Throwing away the marrow would be like throwing away gold!

 

Once cooked, you want to either place in the refrigerator if you will be using it within the week or in the freezer; which will keep for up to 6 months (I have never placed in my freezer, since we consume broth daily!). 

Happy Gut Healing!

Crunchy Coconut Chicken Tenders

By:  Maria



These  crispy chicken tenders appeal to both kids and grown-ups.  Kids love dipping these in their favorite sauce and grown-ups enjoy them atop a salad.

Ingredients

1 lb skinless, boneless organic chicken breasts

1/2 c coconut flour

1 egg, lightly beaten

1 egg white, lightly beaten

3/4 c unsweetened coconut flakes

1/3 c nut of choice, finely chopped (optional)

1 tsp garlic powder

3/4 tsp salt

1/2 tsp curry powder

1/4 tsp ground red pepper

Cut chicken into nugget-sized pieces.  In a plastic bag, mix together coconut flour and chicken tenders.  In a small bowl, combine egg and egg white.  In a shallow dish, combine coconut flakes, nuts(optional) and spices.  Working with one chicken tender at a time, dip lightly in egg mixture, dredge in coconut/spice mixture and place on baking sheet.  Bake @ 450 for about 20 minutes or until juices run clear.

Immunity Boost for Winter

By:  Maria



Winter is at our heels and with that comes the inevitable cold and flu that will leave us feeling wretched and cause us to miss work and functions.  But what if you and everyone in your family didn't succumb to any illness during the winter?  Sound too good to be true?  It's not.

Our immune system seems more vulnerable during cold, winter months.  Why is that?  There are theories out there that are silly and other theories that make absolute sense.  Let's not waste time on silliness and get right into some sense.

Cold weather can tend to put some stress on our immune system, yes, but if your immune system is strong at the beginning of the cold weather system, you will not fall prey to illness.  If your immune system is already weakened, it will not have the ability to fight off infection that tends to go around our offices, schools and any frequented indoor building.

Some of the sources that will weaken our immune system:

•  Toxins - most people have an accumulation of toxins in their bodies that contribute to a stressed immune system.  Junk food, medications (drugs), sugars, excessive alcohol, allergens are all toxins contributing to a weakened immune system.
• Nutritional Deficiencies - when we do not provide our bodies the necessary nutrients needed for optimal health, our immune system becomes compromised and susceptible to infections.  A steady stream of quality food becomes vital to a strong immune system.
• Insufficient Hydration - when we become dehydrated, we lessen our body's ability to remove toxins/waste material efficiently.
• Lack of Physical Activity - we all know this is important.  What many of us do not realize, is that we don't have to kill ourselves 6-7 days a week for over an hour in order to boost our immune system.  As a matter of fact, this type of physical activity puts stress on the body and, therefore, weakens the immune system.  Consistency is more important.  Moderate exercise 4-5x a week; doing anything you enjoy that will get and keep your heart pumping faster than at any other time of the day.  An increase in circulation will help tremendously.
• Lack of Rest - probably the most neglected component to boosting immunity.  Your body will become stressed without consistent sleep in your routine.  Getting quality 7-9 hours of sleep is crucial to attain a strong immune system.  Listen to this with absolute seriousness.

So what can we do to strengthen our immune system?

Easy...

•  Avoid the Sugar -  It is well documented that sugar (in all its forms) is immune suppressant. What many do not realize is that it encourages inflammation and is fuel for cancer cells. Nothing good comes out of consuming sugar.  Avoid all sugar - even the "trendy health" sugars - and you will be well on your way to a stronger immune system.
• Sleep - I've said this before, get 7-9 hours of sleep consistently and magic things will happen to your health.
• Eat immune boosting foods - Dark, green, leafy vegetables should be on the top of your list in terms of vegetables.  Sweet potatoes and tubers are excellent source of vitamins and minerals.  Purchase vegetables and fruits that are in season and your body will more readily utilize those vitamins and minerals versus always eating the same vegetables and fruits year around.
• Hand washing - This one is easy.  You don't have to be germ phobic about this routine, but using common sense during the winter months is crucial.

This winter, make it a priority to boost your immune system and avoid falling prey to illness!

Prosciutto Wrapped Pears with Sweet Balsamic

By:  Maria



You can use any ripe pear for these salty-sweet morsels. This works well as an appetizer or a side to any meal - the saltiness of the prosciutto combined with the fresh flavor of the pear and the sweetness of the balsamic compliment each other incredibly well!

2 pears, cut into 8 wedges

8 paper-thin slices of prosciutto

Saba Balsamic Vinegar (this type of grape reduction lends a sweet flavor compared to other balsamic vinegars - it can be found at Caputo's Market & Deli)

Preheat oven to 400 degrees. Wrap each pear wedge with one slice of prosciutto. Place on cookie sheet. Continue until all pear wedges are wrapped. Bake for 8 minutes. Drizzle with a bit of Saba Balsamic.  So easy, your little ones can help!

**A delicious variation to this recipe includes placing caramelized onion slices on top of pear wedge and wrapping with prosciutto - delicious!**

Chicken Club "Sandwich"

By:  Maria

There's nothing like a delicious Club or BLTA(avocado) sandwich.  For those of us that steer clear of refined flour products, the downside is the bread that comes with the sandwich.  No worries!

This sandwich is packed with hearty nutrients but devoid of the gut inflammatory properties associated with bread.

If you take a close look at the photo, you will see that it's not bread that is holding the sandwich together, but a delicious, nutrient-filled chicken breast!

This sandwich was so filling, I didn't eat another bite until 6 hours later!

Ingredients

1 cooked chicken breast (1/4-1/3 of the top cut off)*

1 tbsp mayo (I have also used pesto instead of mayo for added flavor!)

2 slices bacon, cooked

A handful of arugula or spinach

Half a tomato, thinly sliced

1 avocado, peeled and sliced

 

Butterfly the chicken breast (cut lengthwise through it so it can be opened up like a book). 

Spread the mayo on the inside. Add the rest of the ingredients, and "close" the chicken breast. Smile as you revel in deliciousness!

 

*You can bake a chicken breast easy in the oven: brush chicken breast with olive oil or clarified butter and bake in a 350 degree oven for 40-45 minutes.  For convenience and/or quicker meals, you can purchase a cooked chicken breast in the deli section of a quality grocery store.

 

Fructose Content in Fruit

By:  Maria

A frequent question I hear is; "Which fruit is better?".

It's a loaded question and the answer is quite complex when given the many variables that are attached to that question. 

Typically, that question is followed by my questions like; "Are you trying to lose weight...Are you an athlete concerned with performance and/or recovery....Are you dealing with a health issue...?"

Making a decision based on overall health, regardless of current goals/priorities seems a reasonable approach when deciding which fruit is "best".

Fruit should have a positive impact on our health by 1.) Minimizing fructose and 2.) Minimize sugar.

Below is a chart that plots fruit in terms of their fructose/sugar percentages.  If we keep our fruit choices 1.) Seasonal and 2.) Low in fructose, you will be minimizing sugar loads and getting the most out of nutritional values.

Resources:

http://www.whfoods.com/

Turkey Leftovers

Have plenty of turkey leftovers and not sure what to do with it?  Here's a quick and easy recipe that will work well for any meal.

Apple and Turkey Salad

2 cups leftover turkey, diced

2 cups celery, diced

2 cups apple, diced

1/4 cup grapes, halved (optional)

1/4 cup chopped nut of choice (if you roast them first, it will heighten the flavor of the nut!)

Extra virgin olive oil

Balsamic vinegar (coconut vinegar works well also!)

Sea salt/pepper to taste

Leafy greens

In a large bowl, mix together turkey, celery, apple, grapes and nuts.  Drizzle with olive oil and a splash of balsamic.  Season with salt/pepper.  Dump on a bed of leafy greens.  Eat.

Pumpkin Bread with Pumpkin Pie Frosting

By:  Maria

Thanksgiving wouldn't be the same without some kind of pumpkin treat.  Everyone typically makes pumpkin pie and it's delicious no matter how you make it.  I like to do things slightly different, yet equally delectable. 

Pumpkin bread with some creamy frosting.  I will let you in on a little secret that most of my guests will never know:

These are gluten/dairy/refined sugar-free!

Brilliant.

1 cup almond flour (you can grind up raw almonds in your food processor!)

¼ teaspoon sea salt

½ teaspoon baking soda

1 tablespoon cinnamon

1 teaspoon nutmeg

½ teaspoon cloves

½ cup pumpkin (roasting your own is delicious, but purchasing in a can is A-ok - as long as it only contains pumpkin!)

2 tablespoons organic raw honey

2 tablespoons maple syrup

3 eggs

In a food processor combine almond flour, salt, baking soda and spices

Add pumpkin, honey, maple syrup and eggs and pulse for 2 minutes

Scoop batter into a small loaf pan

Bake at 350° for 35-45 minutes

Cool for 1 hour

Serve with pumpkin pie frosting (optional)

Pumpkin Pie Frosting
4 tblsp organic butter or clarified butter
2 tblsp organic raw honey
1/2 tsp vanilla
1/2 tsp pumpkin pie spice

Put all ingredients in bowl, whisk until all ingredients are combined. Spread on cooled pumpkin bread! Enjoy!

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