Names of Added Sugars

Posted on March 06

Low Carb Breakfast Sandwich

Posted on March 01

I am always on the hunt for healthier versions of bread products. I came across a "paleo" bread by Julian Bakery. It is gluten free, grain free and low carb.

I can't say I love this bread, but it is nice to throw together a sandwich for only 4 grams of net carbs!

The trick is to toast it as much as you can before burning it.
I just wish I could find a bread this healthy that tastes like crunchy sourdough :)

My sandwich is 1 over medium egg, 2 slices of nitrate free ham and mashed avocado.

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Homemade Nutella

Posted on February 26

2/3 cup hazelnuts
¼ teaspoon salt
1 cup cacao powder
½ cup coconut oil
1/3 cup maple syrup

Soak the hazelnuts in water overnight, then drain and rinse well.

Put hazelnuts in a high speed blender or food processor and blend until smooth, then add salt and pulse to combine. Add cocoa powder and coconut oil and blend to combine. If necessary scrape down sides of the jar. Add maple syrup and blend to form a paste. If by any chance the mixture separates, add warm water, 1 tablespoon at a time, while blender is running to bring the mixture back together.

Place the Nutella in a jar and store in a refrigerator for two weeks. Serve with apple slices as a snack.



Posted on February 21

Sugar and sugar substitutes are always a topic of controversy.

Artificial sweeteners like Splenda, Equal, Sweet-n-Low, Acesulfame Potassium and Neotame are all detrimental to health. Be sure to read all ingredient lists to avoid these sneaky sweeteners.

The best sweetener options are raw local honey, stevia or monk fruit.

*Avoid agave as it is 70-90% fructose!

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Posted on February 15

Are you reading nutrition facts and ingredient lists when you are looking for a little splurge?
This caught my eye walking down the aisle. My first impression is portion control. But, once I looked and saw 55 grams of net carbs (SUGAR) and the toxic preservatives, I just shook my head.
It is easy to be deceived by pretty packaging, so be sure to read the macro-nutrient balance and the ingredients.

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Adding More Produce....

Posted on February 12

If you are struggling to get in produce, shakes are a great way to add more color and nutrition to your routine.

My shake this morning was unsweetened almond milk, 1 scoop of vanilla protein powder, a handful of spinach and 1/2 of an avocado.

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Edamame and Mung Bean Pasta

Posted on February 08

Found this at Sprout's today. I have tried the edamame pasta and was not a huge fan, but going to try this one to see if the taste/texture is different. The macros are amazing!



Posted on January 31
1 cup coffee
1 tsp. vanilla extract
1 Tbsp. coconut oil
1 Tbsp. organic unsalted butter
1 scoop of Sports Research Hydrolyzed Collagen Peptides
Blend all ingredient together for one minute to create froth.
(257 calories, 0g of carbs, 26 grams of fat and 6 grams of protein)

12/3 RULE

Posted on January 23
If you are struggling to get some weight off, the timing of your food may be playing a factor. Stick to the 12/3 rule to help burn fat.
Have at least 12 hours between dinner and breakfast (6:00 pm and 6:00 am).
Dinner needs to be at least 3 hours before bed (dinner at 6:00 pm and bed at 9:00 pm).
This style of eating will allow for more fat burning, a metabolism boost and detox of your brain and body while you are sleeping.


Posted on January 17
We all know that spices and herbs are medicinal. Turmeric is one that has numerous health benefits, including reducing over all inflammation in the body.
For maximum absorption, buy a brand that contains black pepper in it and consume with some fat. If you can't find one with pepper, take the turmeric with your eggs in the morning and add your your own black pepper. The dosage should be at least 1 gram per day.

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