Keto ½ Carb Rolls/Biscuits/Sliders

These are so so good!  We made them on our Let’s Get Cooking on Facebook tonight.  You can watch that LIVE at this link: Keto 1/2 Carb Rolls. 

Ingredients:

2oz Cream Cheese

¾ cup Shredded Mozarella

½ cup Shredded Cheddar

1 egg beaten

¼ tsp Garlic Powder

1/3 cup Almond Flour

2 tsp Baking Powder

Plastic wrap

 

Directions:

Preheat oven to 425. In a small bowl, add cream cheese and mozzarella. Microwave on high for 20 seconds at a time until melted.  In a separate bowl, whisk egg until beaten. Add all of the dry ingredients to the bowl of egg and mix well.  Add in cream cheese and mozzarella mixture into the dough. Dough will be a sticky mess!  Stir in the cheddar cheese.

Spoon dough onto a piece of plastic wrap.  Dust the top of dough with almond flour. Fold plastic wrap over dough and work carefully and gently into a ball.  Wrap dough in the plastic wrap and put in fridge for 30 minutes.

Take dough out and unwrap and cut into 4 pieces.  Roll each of the four pieces into a ball.  Cut each one in half making 8 total rolls. Sit them cut side down on a well-greased baking sheet or on parchment paper.  Bake 10-12 minutes until golden brown and a crispy bottom.

These can be used as a top and bottom of a slider or biscuit, or alone as a roll.   WE love to make sausage egg biscuits for breakfast out of these.  They also make a great dinner roll with your favorite protein and veggies!

Be prepared for the family to fight over them!

In Health!

Erin

XOXO

 

 

Almond Flour Pancakes

Almond Flour Pancakes  Makes 24 small pancakes

 Ingredients

2 cups Almond Flour  

4 Eggs

½ cup water

¼ cup olive oil

1 tsp Baking powder

½ tsp salt

3-4 packets of Stevia

Instructions/Preparation

Mix all ingredients into a big bowl and let sit for 15 minutes. Spoon silver dollar sized pancakes onto a griddle and cook until golden brown on each side.

Serve with some good grass fed butter and some Choc Zero Maple syrup that is sugar free.

Low Carb Lasagna

Lasagna is known as comfort food.  Unfortunately many comfort foods can be high in carbs.  Chef Ben and myself have a fun twist on traditional lasagna that replaces the pasta sheets with Joseph’s Bakery high fiber low carb lavash bread sheets

flax_lavash_02

 

This is a yummy healthy alternative to traditional lasagna that will convert to SUGAR and get stored as fat!

We made this on a Facebook live that you can watch here!  We do a LIVE cooking segment on our Nutrition page each Tuesday night at 8pm CST!

Here are the ingredients:

1 pack of Joseph’s Lavash bread
6 cans Fire roasted diced tomatoes
16oz container Ricotta cheese
3 lbs. Ground beef
8oz container Grated Parmesan
32 oz. shredded Mozzarella
2-3 tbsp Italian seasoning
2 onions
2 tbsp chopped garlic, salt and pepper to taste

Preheat oven to 375 degrees

 

Brown the ground meat with the chopped onions and salt and pepper then drain.

Add the tomatoes, garlic, Italian seasoning and salt and pepper to taste and cook down for 15 minutes.

Spray your 9 x 13 baking dish with cooking spray.

Layer a thin layer of meat, making sure the liquid is well-drained from the meat mixture or else you will have runny lasagna. Then spoon on Ricotta cheese, then sprinkle parmesan lightly and a very light layer of Mozzarella. Then put strips of lavash as you would regular lasagna pasta strips. Keep layering until dish is full, usually three full layers.  Then add a little more of the meat mixture on top and top with mozzarella and parmesan and you are ready to bake!

Bake for 30 minutes and let cool for 10 minutes before cutting into squares and serving.  Add a nice green salad and you have a wonderful balanced meal!

Enjoy!

XOXO

Erin and Ben

 

Low Carb Crab Cakes

Tonight for our first ever Tuesday night Facebook cooking LIVE, Ben and I did his famous Low Carb crab cakes.  These are so yummy!  Here is the ingredient list!

12oz crabmeat
2 tbsp finely diced red bell pepper27329563_10155196578620983_977898533_o                            2 tbsp finely diced green bell pepper
1 tbsp finely chopped parsley
1 tbsp minced onion
4 tbsp almond flour
2 eggs
1 1/2 tsp Tony Chachere’s creole seasoning

6-8 tbsp olive oil for the pan

 

 

 

 

Start by by making sure your crabmeat is extremely well drained.  If there is too much liquid, they will not bind well.  Fresh crabmeat is best over canned, because of the additives in the canned variety, but if that is all you have access to, it is fine as a last resort!

Preheat a pan with 3 tbsp of drizzled olive oil to a medium heat.  We set ours on about 6.

Crack two eggs into a bowl and beat well.

Add the peppers, cajun seasoning, minced onion, and parsley and combine well with the eggs.

Then add the crabmeat and mix well. Lastly, mix in the almond flour a little at a time until it is all combined well.

Carefully form silver dollar pancake sized cakes and place them gently in the heated pan.  Cook about 3 minutes on the first side until golden and then flip and cook for another 2-3 minutes.  Place on paper towels to drain for a few seconds before serving.

THAT IS IT!  DELISH!

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Enjoy! To watch us cook these crab-cakes live, just click here!

In Health!

XOXO

Erin and Ben

7 Low Carb Fiber Sources

Ah fiber, we hear so much chatter about it on a daily basis, yet many of us fail to get enough in our diets.  One of the FIRST things I tell my nutrition clients in their quest to be healthier is to eat more fiber. Especially since the main source is PLANTS!  We all need to add more plants to our diets.

Unfortunately, a lot of us have not been informed about what fiber does, or why you should be getting more. Is this you? NO worries!  I am going to change that today!

A Few Benefits of Adding More Fiber To Your Diet

  • Helps Control Cholesterol Levels – fiber comes in two types, soluble and insoluble fiber. Soluble fiber is able to bind to bile acids, which are then excreted. When bile acid levels are lowered, cholesterol is used up to replace the diminished supply of this essential digestive substance. This is a wonderful benefit for those who struggle with high bad cholesterol levels.  Many are able to come off the not-so-good-for-you cholesterol meds when they make dietary changes and add good gut health supplements to their daily regimen.
  • Helps Control Blood Sugar Levels – a diet high in fiber slows down the rate at which sugar enters the blood stream. The result is a more sustained entry of glucose into the body, along with accompanying insulin regulation. Getting more fiber is extremely important for my friends with diabetes or who have had any type of weight loss surgery.
  • Helps Maintain Regularity – if you experience occasional constipation, (hello bariatric friends) you are most likely deficient in fiber intake as well as unbalanced in the gut. Fiber is able to retain water, making stool easier to pass. Fiber helps to move the waste and ick and bacteria killed off by things like Pro Bio 5 OUT of the digestive tract. It is such a crucial piece of the gut health puzzle.  For those who take any type of iron supplement- fiber and magnesium like that in Bio Cleanse are VERY helpful in keeping the body regular.

 

  • May Help With Weight Loss – fiber helps with weight loss thanks to one simple fact; it keeps you fuller for a longer time! As long as glucose is slowly trickling into your blood, along with fiber absorbing fluids and bulking up, you are likely to eat less.

Ready to add some ridiculously simple fiber sources to your diet?

Here are some of the best sources of low carb fiber you can add today to get your body functioning better.

Flax Seeds

There are almost no carbs in flaxseeds because they contain so much fiber, and both soluble and insoluble varieties, with 1/3 being soluble. SONY DSC

Flax may just be the best low carb fiber sources, with 1 tablespoon yielding only 2 grams of carbs and 1.9 of which is fiber.

You can use whole or ground, whichever you prefer.  I love adding them to salads, soups, shakes, and also to things like stir fry and other veggie dishes.  When Ben makes his meatloaf, either beef, pork, or turkey, we always add a few spoonful’s of ground flax seed.

Avocados

A highly nutrient dense fruit, the avocado’s health benefits are plentiful. While it has 9 grams of carbs, 7 of those are fiber, which nets only 2 impact carbs and ideal for a low carb lifestyle.

Additionally, the avocado contains 2 grams of protein and 15 grams of healthy fats, both of which are essential for a healthy low carb body.

Key Nutrients In Just A 3.5 Ounce Serving Include:

  • 26% RDA of vitamin K
  • 20% RDA of folate
  • 17% RDA of vitamin C
  • 14% RDA of potassium
  • 14% RDA of vitamin B5
  • 13% RDA of vitamin B6
  • 10% RDA of vitamin E

Avocados also have more potassium than bananas, a nutrient that helps to assist with many vital internal body processes. A 3.5-ounce serving contains 14% of the RDA of potassium. This is a great swap for that banana after a workout for those trying to watch the carbs!

Several studies found that potassium intake helps to reduce blood pressure and lower risks for heart attack and strokes.

If that’s not enough, avocado also contains manganese, copper, magnesium, zinc, iron, vitamins B2 and B3, phosphorous and vitamin A.

Broccoli

Broccoli is amazing not just for its fiber level but also for its ridiculously low caloric density.

½ a cup of broccoli has only 31 calories, 2 grams of fiber, and 4 grams of carbs, bulking up stomach contents without a large carb or caloric load.

It also supplies a lot of vitamin A, vitamin C, and vitamin B-6.

Spinach and Chard

1 cup of chopped spinach has 1 carb and 1 gram fiber, so now carbs at all, and the same goes for chard! YUM!

Asparagus

½ a cup of cut cooked asparagus has 4 grams of carbs and 2 grams fiber.

Celery

1 cup of chopped celery has 3 grams of carbs and 2 grams of fiber.

Mushrooms

1 cup of sliced mushrooms has 2 gram of carbs and 1 gram of fiber.

As you can clearly see, there are a LOT of low carb, nutrient-dense choices for adding fiber to your daily routine!  Experiment and try new things and you just might be amazed at what you actually enjoy!

In Health!

XOXO

Erin

 

 

 

5 Ways A Low-Carb Lifestyle Can Help With Weight Loss

Low carb diets are common in the weight loss spectrum. Many studies have shown them to result in more weight lost as compared to the standard low-fat diet plan. Explaining why low-fat and the low fat craze has destroyed our health as a country is a complex topic for another day.  I am actually teaching a class on this very topic at my church on Wednesday nights. So yes low-carb is the way to go.

However, diets in general usually come with issues.  There are usually good parts to every diet out there.  But they all also have extreme components that can be difficult to keep up for life and often are not the healthiest choices.  I say ditch diets.  The word itself invokes a thought of death.  YUCK.  I prefer to make lifestyle changes that are not quite so extreme for my clients and they see real success.

Starting a sugar-free and low carb lifestyle has so many health benefits, including the fact that it is highly effective at eliminating visceral fat, such as that in the belly, a most dangerous type of body fat.  The reason is that as we stop putting excess sugar and starches into the body, the body begins to burn what we already have stored.   We will cover this in more detail below.

What Exactly Is A Low Carb Lifestyle?

A low carb lifestyle is a way of eating where carbohydrates- and especially sugar and refined sugars are drastically or significantly, cut from the diet. When one’s diet contains fewer carbohydrates, the body no longer gets its energy from the glucose they would produce and instead begins to burn stored fat for energy.

Starchy and sugary carbohydrates are substituted with a LOT more vegetables that are not starchy as well as healthy fats and a moderate lean protein intake. Carbohydrates in this lifestyle come from natural sources from nature that are also nutrient dense such as seeds, nuts, and beans in addition to non-starchy veggies and berries.  Sugar, pastries, pasta, bread, cereal, rice, or any other starches are no longer or very rarely consumed.

While cutting out most of the processed sugar and refined carbs is excellent for health, let’s take a look at the benefits for weight loss.

How Does It Aid Weight Loss?

  1. Triggers Ketosis: NOT THE SAME AS CLAIMS BY COMPANIES SELLING PACKAGED EXOGENOUS KETONES- Eating a low carb lifestyle triggers a process known as ketosis, which is where the body begins to burn fat for energy instead of dietary carbs, which is a very efficient way to burn fat stores and lose weight. Side note– please do not be fooled by companies trying to sell you exogenous ketones. This is the biggest rip-off going at the moment and it makes my skin crawl as a nutritionist.   These supplements actually do not do anything beneficial for the body.  When you get your body into ketosis it will make ketones on its own.  These are called endogenous ketones.  What you get in these prepackaged products is a compound that will suppress hunger temporarily and in some cases, give you energy and caffeine boosts, because of the added ingredients like caffeine (synthetic) that they contain for energy.  If your goal is weight loss and fat burning you are only hurting the long-term process.  They can also cause blood sugar spikes which are NOT a good thing.  The only benefit of these products is help with the low energy and fatigue that come with carb detox for the first week or so, and there are much cheaper and easier ways to do this.  Once the body is in a natural state of ketosis (which happens with a low carb eating style) it begins to burn stored fat.  Therefore, these ketones you bought and spent a lot of money for are  quite literally going down the toilet, or urinal.  If you want to be in a constant state of ketosis stay under 25-30 net grams of carbs per day.  I hate to bust your bubble, but that magic pill or potion or surgery you are seeking to lose weight and keep it off DOES NOT EXIST.  Any product that tells you it can get you to a healthy weight and keep you there without changes to your eating habits is a scam.   WE MUST learn to eat real food from nature and treat our bodies as the temples they were created to be. THE BIGGEST ISSUE WITH EXOGENOUS KETONES- Once you stop taking them, the damage is already done and now your body will have an even harder time burning fat and carbohydrates.  A low carb eating style is the only way to keep that weight off permanently along with having a balanced gut, and moving your body as much as possible. SKIP THE DIETS AND DO NOT fall for the latest diet fad of exogenous ketones please!  OK back to the topic:
  2. Eliminates water weight: People who have changed to a low carb lifestyle typically lose quite a bit of weight in the first two weeks, likely, this occurs when water that is tied to glycogen comes off the body and is actually a quite encouraging event that supports the continuation of a healthy lifestyle. Many of my clients who start using the probiotic and vitamin drink and magnesium from Plexus see the same thing. The body stores waste.  Getting rid of it is a great start to losing weight.  BUT do not let this fool you into thinking you are going to keep losing at this pace.  To do so would be unhealthy and unrealistic.
  3. Eliminates insulin trigger foods: Starches and sugary carbs are insulin triggers that cause blood sugar spikes that lead to hunger, overeating and ultimately weight gain. While living a low-carb lifestyle, these insulin triggers are eliminated so the body can burn fat instead of storing it.  One of the biggest things that causes blood sugar spikes, and then dangerous crashes in my bariatric friends is any kind of starchy carb.
  4. This lifestyle is higher in protein: Protein helps keep you full and satisfied so you naturally eat less and it also helps to increase lean muscle mass that promotes fat burning. I always try and start my day with a good protein source and advise my clients to do the same. This helps to keep you feeling full and also helps to regulate blood sugar levels for the rest of the day.
  5. This lifestyle regulates the appetite and naturally reduces calorie intake: A low carb lifestyle naturally regulates the appetite because all of those insulin triggering foods that wreak havoc in the blood stream and cause hunger and out of control cravings are mostly eliminated. Most people find that by week 2-3, the appetite naturally decreases quite a bit. This is another reason weight loss happens.  For my green brain research friends- check this out- I found this info in a medical journal online-

    “Additionally, Researches from St. Louis and Japan (Banks WA1, Coon AB, Robinson SM, Moinuddin A, Shultz JM, Nakaoke R, Morley JE, et all) found that the hunger regulating hormone leptin is positively affected by the low carb diet’s ability to reduce triglyceride levels in the body, which allows that hormone to work more effectively in regulating the appetite.  When people embark on a low carb lifestyle, their appetite significantly drops naturally, and they naturally feel satisfied with less food, resulting in weight loss as they naturally eat less calories and without suffering and starvation. “

 

Is A Low-Carb Lifestyle Safe?

This is a frequently asked question, which is common amongst people wanting to embark on a low carb journey.

It may have side effects for some during detox, while others may experience nothing. Usually any side effects are short lived. The same way a drug addict experiences withdrawals from heroin and cocaine, a sugar/carb addicted person will experience withdrawals during the first week or so of detox. Common withdrawal symptoms include moodiness (take your Vital Biome), headaches (add caffeine), and fatigue (take a good multi-vitamin like X-Factor Plus). In general, statics and research show a low-carb lifestyle to be highly effective for weight loss, and to also reduce risks for cardiovascular disease far better than low fat eating plans.

In conclusion, a low carb lifestyle aids weight loss by triggering ketosis, a metabolic state where the body uses stored fat as its source of energy. But it is important to EAT YOUR PLANTS!  Do not subscribe to ANY particular DIET, and instead try and eat all real food from nature, created by God and as little sugar and starches and processed packaged foods as possible.

This will result in optimal nutritional health and will also aid in gut health and weight loss!

XOXO

IN HEALTH!

Erin

Avocados- not just for guac anymore!

So we all love our yummy guacamole at the Mexican restaurant, BUT, there is so much more to this green squishy fruit.  Avocados are quickly becoming one of the top “super foods” for promoting good health. They are packed with potassium, magnesium, and Vitamins C, E, K1, and B6. They are rich in monounsaturated fats, which are more commonly known as “good fats.” They also have a high amount of minerals and phytonutrients that promote faster wound healing.

If you haven’t given avocados a chance yet, here are a few good reasons to add them to your regular diet.

Help fight against stress and oxidation

If you experience high levels of stress, try avocados. They contain substantial amounts of antioxidants such as phenolic, which are responsible for helping you handle stress. They can also protect your body against free-radicals produced during oxidation. We all know what those free- radicals do to our cells.  YUCK!  I try to eat an avocado at least once a week on top of staying faithful on my Vital Biome probiotic to help keep me stress-free.

Help keep skin healthy

Skin aging? Fine lines? Stubborn dark spots? Wrinkles? Dry skin? Avocado can help with all of these skin problems. Regular consumption of avocados can help protect your skin from the harmful free radicals associated with premature skin aging. BONUS!

Promote brain health

Research has shown that avocados are loaded with the monounsaturated fat that helps boost memory and brain function. If you struggle to recall even simple, important information, eating avocado may help to sharpen your memory. These monounsaturated fats can also improve neurotransmission and brain activity.

Enhance weight loss

Because of its high water content and low salt content, avocado can be a great way to satiate and eliminate those hunger cravings, making it a perfect way to support weight loss. I use it in my sugar detox meal plan with my clients from the very first day.

Help relieve arthritis pain

Do you have chronic pain? Avocado may be an effective, and natural tool for you. It has a compound that may help reduce the stiffness and pain associated with arthritis. It can also improve joint function and promote more comfort in everyday movement.  alison-marras-323017For those with chronic autoimmune issues that bring pain pretty often, using nutritional tools like avocado and turmeric can be quite helpful.  With my FTS and Lupus I try to add foods with natural anti-inflammatory properties daily and avocado is one for sure!

In fact, the anti-inflammatory benefits of avocado are so scientifically proven that in France, a combination of avocado oil and soybean oil has received prescription drug status.  This is further proof of the fact that food truly can be the best medicine for many things.

This is just a short list of the benefits of incorporating avocado into your diet. It is a delicious, versatile food that can be used in so many ways in a variety of recipes. Every day, scientists and researchers are finding more and more advantages to consuming avocado; give them a try!  They are not just for guacamole!

 

XOXO

In Health!

Erin