Unlike saturated fats, there is not much controversy around the health benefits of monounsaturated fats. Research shows that populations that consume high amounts of monounsaturated fats, like Greece and Italy, have the lowest heart disease rates in the world. This is why many cardiologists have recommended the "Mediterranean diet" to their patients for several years now in order to reduce the risk of heart disease. In this week's What's That?! Wednesday post, we share the benefits of these healthy fats that go beyond an improved cardiovascular profile.
Health Benefits of Monounsaturated Fats:
Foods Highest in Monounsaturated Fats:
Other nuts like almonds and cashews also have some monounsaturated fats, but the best and healthiest sources are those listed above. I recommend 3-7 servings of total fat per day - monounsaturated, saturated, and omega 3 & 6 fats all combined. You want to get a little of each kind of fat into your diet each day. You may also want to read our previous posts on healthy fats: Omega-3 & Omega-6 Fats for an Anti-Inflammatory Diet 4 Sources of Healthy Saturated Fat Hope you found this helpful and thanks for tuning in! ~Billie
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Anti-Inflammatory. Heart Healthy. Gluten, Dairy, & Soy Free. Low Carb I eat one of these avocado boats everyday, sometimes two of them a day:) Avocados are an amazing medicinal fruit loaded with heart healthy, monounsaturated fats and fiber. In fact this fruit has 7 grams of fiber per serving which is about 25% of your recommended daily intake. Fiber helps steady blood sugar, decrease cravings for carbs and sugar, and improve digestive function.
This is a great snack all by itself or a perfect side dish to round out a meal, especially when you load it with additional anti-inflammatory oils, seeds, and herbs. Scroll down to see suggestions on how to incorporate these beautiful boats into your eating plan... Avocado Boats (PRINT RECIPE): Serves 2 (1/2 an avocado = 1 "avocado boat") Ingredients: 2 ripe avocados 1 tablespoon sesame oil or olive oil 1 tablespoon coconut aminos, gluten free soy sauce, or tamari (optional) 1 tablespoon of sesame seeds or hemp seeds Dash of salt, pepper, and/or garlic granules 2 tablespoons minced cilantro, basil, or parsley Directions:
"Dress up" your avocado boat with the toppings of your choice, here are some of my favorite anti-inflammatory meal combinations and ways to use these delicious boats: Breakfast: 1 slice Sausage & Sage Quiche with Sweet Potato Crust 1 avocado boat with olive oil, garlic granules, salt, & parsley 1 cup sauteed greens (kale, spinach, chard, dandelion) Lunch: 1 serving Crockpot Turmeric Chicken Stew 1 avocado boat with sesame oil, sesame seeds, & cilantro 2 cups mixed greens salad Dinner: 1 serving Sesame-Ginger Salmon 1/2 cup black rice 1 avocado boat with sesame oil, sesame seeds & basil 1-2 cups steamed vegetables like broccoli, green beans, or asparagus Let me know what your favorite combinations are. Enjoy friends! ~Billie p.s. - If you like meals like these, check out our Anti-Inflammatory Meal Plans Dairy Free. Gluten Free. Soy Free. Low Carb. Low Sugar. I'm enjoying one of these as I write this blog today! This is a very filling smoothie that I like to use when a sweet or specifically chocolate craving hits. It tastes like dessert but I'm getting lots of healthy fats, protein, and fiber to keep me feeling full and satisfied. Plus, it only has 4.1 grams of sugar and is under 10 grams of carbs per serving. If you can't do chocolate, leave it out and just do Coconut-Macadamia Smoothie:)
Macadamia nuts are a great source of monounsaturated fat, the same type of fat found olive oil and avocados. Monounsaturated fats are hailed as one of the best types of fat to prevent heart disease and several studies show that these healthy fats can also help improve insulin resistance and reduce the risk of diabetes. Stay tuned tomorrow when we share all about the health benefits of monounsaturated fats on our "What's That?! Wednesday post" plus give you a couple new recipes to help you incorporate these into your diet with ease and deliciousness. Chocolate-Coconut Macadamia Smoothie (PRINT RECIPE) Serves 2 Ingredients: 2 scoops unflavored, vanilla, or chocolate flavored protein powder of choice* Heaping 1/3 cup raw, unsalted macadamia nuts 1 heaping tablespoon raw, organic cocoa powder or raw cacao nibs 1 teaspoon ground organic cinnamon 2 tablespoons raw coconut butter or raw coconut manna (different from coconut oil) OR 1/2 cup of raw, frozen coconut chunks or shavings 1-2 tablespoons chia seeds (optional) for extra fiber boost 2 cups unsweetened non-dairy milk of choice (Coconut, Hemp, or Almond) 1-2 cups ice cubes depending on how thick & cold you like it Directions:
*Check out our blog, How to Choose a Protein Powder. And if you like recipes like these, check out our 10 Day Sugar Detox eBook - a 10 day clean eating guide to help you incorporate healthy foods and reduce your sugar and simple carb intake. Enjoy friends! ~Billie That's right, saturated fat is not your enemy any longer! For decades fat, especially saturated fat, was demonized and we were all told by every doctor, nutrition specialist, and even our own government that dietary fat was the cause of our weight gain and the increase in diseases like diabetes and heart disease. In this week's What's That?! Wednesday post we are going to walk you through why the EXACT OPPOSITE is true and how overwhelming data now shows that eating less fat actually makes it more difficult to lose weight and increases our risk of inflammatory diseases significantly.
Since these recommendations came out in the 1970's our obesity and disease rates have skyrocketed and it is now projected that one in every two Americans will be obese by the year 2050. I'm no scientist, but something doesn't add up here! We have all followed our government's recommendation and now we have more people than ever with obesity, diabetes, heart disease, and inflammatory driven conditions and the numbers get worse every year! So, what's the truth?! Here are several saturated fat facts you need to know:
Basically saturated fat, in the absence of refined carbs/sugar, is not really a big problem, especially if you eat adequate amounts of other healthy fats like Omega-3's. So get rid of those low-fat and fat-free yogurts, cookies, and snacks and replace them with some healthy fat alternatives. It is important to keep in mind that not all fat is created equal - there are good and bad types of saturated fats so don't head to the drive through of the nearest fast food place for a double cheeseburger!! Instead check out our recommendations below... 4 Sources of Healthy Saturated Fats:
Remember friends...fat is not your enemy...get the word out by sharing this post if you feel inspired to do so. And stay tuned in the coming weeks when we discuss the role of monounsaturated fats in your diet and how to eat fat to balance your hormones and lose weight! Thanks for your support! In good health, ~Billie References: 1. University of Cambridge: March 2014 2. UCLA: January 2009 3. Psychosom Med: January 2005 4. American Journal of Nutrition: March 2008 5. Jama 2012 6. Eat Fat, Get Thin; Dr. Mark Hyman, February 2016 Anti-Inflammatory. Gluten-Free. Dairy-Free. Grain-Free. Soy Free. Low Carb. Nightshade Free Optional. This is a great meal to feed a large group or perfect for a "cook once, eat twice" (or 3-4 times) family meal:) I make this for my family of four and it gives us each 3-4 meals that week which saves me time and energy! The leftover meat makes for a great lunch to go in a wrap or on a salad. Or reheat the meat and serve with sauteed greens and some roasted squash or sweet potatoes for a completely different dinner later in the week.
This recipe is very simple with only 15 minutes of hands-on time and then you don't have to touch it for 6-8 hours. The flavors of this spice rubbed, slow cooked meat create an amazing, mouth watering bite everyone at your table will love! It is not "over-seasoned" or crazy spicy so its good for those who don't LOVE spice. You can always add more spice if you like more and or you can omit the nightshade items (marked as*) completely if you want less or none at all. Just be sure to use organic, grass-fed beef and this will be a meal of healthy saturated fats and clean proteins. Non-organic, grain-fed beef is fed with GMO-based, grain-feed that is highly inflammatory and should be avoided. Plus conventional meats are loaded with antibiotics that kill your good gut flora and hormones that can throw off your metabolism. Stick with grass-fed and you will be good to go! If brisket is a bit too pricey or you can't find it, a grass-fed beef roast or beef shoulder would also work just as well and cost a little less. Crockpot Grass-Fed Beef Brisket Tacos (PRINT RECIPE) Serves 8-12 Ingredients: 3-5 pounds of grass-fed beef brisket 1 large yellow onion, coarsely chopped 6-8 cloves of garlic, sliced in half lengthwise 1-2 jalapenos, de-seeded and roughly chopped* (optional – leave it out if you don’t like spice or can’t do nightshades) 1 cup cilantro, chopped ½ cup organic beef broth 1 small head green cabbage or lettuce for “taco shells” 2 avocados, deseeded, peeled, and sliced ½ cup fresh cilantro, chopped for garnish 4-6 limes, quartered Salsa (optional)* Spice Rub: 4 teaspoons sea salt 1 teaspoon ground pepper* 1 teaspoon ground turmeric 1 teaspoon cumin 1 teaspoon coriander 1 teaspoon onion powder 1 tablespoon chili powder* Directions:
*Leave these items out if you are sensitive to nightshades or don’t like spicy foods. This dish will still come out amazing, I promise! **I like to double this spice rub, so I’ve already got some on hand for next time. You can store it in a small jelly jar/glass container for up to 3 months. ~Happy Eating! Billie Anti-Inflammatory, Grain-free, Gluten-free, Dairy-free, Soy-free, Low-carb Herb Crusted Chicken Breast (PRINT RECIPE):
Serves 4 Ingredients: 4 (6-ounce) organic skinless, boneless chicken breasts ½ teaspoon sea salt ½ teaspoon ground black pepper ½ teaspoon garlic granules/garlic powder ½ teaspoon dried oregano ½ teaspoon sweet paprika 2 tablespoons Dijon mustard 2 large egg white, lightly beaten ½ cup almond meal 2 tablespoons finely chopped fresh parsley (sub 1 teaspoon dried) 1 ½ tablespoons organic ghee 4 lemon wedges Directions:
I hope you enjoy this dish as much my family does! Thank you in advance for sharing this recipe if you are so inspired:) Your support means a lot to me and helps me help more people! ~Billie p.s. - If you like meals like these, you may like our Anti-Inflammatory Meal Plans. You get 5 new dinner recipes weekly with preparation tips and grocery lists to make your life easy! Anti-Inflammatory. Grain Free. Gluten Free. Dairy Free. Soy Free. Sugar Free. Low Carb. This is one of my favorite ways to make wild salmon and get a healthy boost of Omega-3's:) These healthy fats help to reduce inflammation, prevent heart disease, and regulate metabolism. Learn more about how to get the right balance of Omega-3 to Omega-6 fats on our post: Omega-3 & Omega-6 Fats for an Anti-Inflammatory Diet!
This recipe is a regular meal on the menu in my house because it's super fast, packed with flavors and pairs well with any steamed, roasted, or sauteed vegetables. I like to add a friendly carbohydrate like sauteed zucchini noodles, cauliflower-rice, quinoa, or black rice to round out the meal. Additionally, ginger is a powerful, medicinal food that can help to reduce inflammation and improve digestion so I like to get it into my diet everyday! I usually double this recipe and eat leftovers on top of a salad for quick, weekday lunches. If you like easy and delicious, anti-inflammatory meals like these, check out our 10 Day Sugar Detox eBook, it has over 30 recipes that will nourish, balance, and heal your body! Sesame-Ginger Salmon: (PRINT RECIPE) Serves 4 Ingredients: 4 (6 ounce) wild caught salmon fillets 3 tablespoons coconut aminos (a gluten & soy free soy sauce substitute make from the sapp of coconuts) 1 inch ginger, peeled and minced 3 cloves garlic, peeled and minced ½ teaspoon salt ½ teaspoon pepper 1 tablespoon sesame oil 1 tablespoon sesame seeds 2 green onions or chives, minced Directions:
~In Good Health, Billie Salads are a great way to add whole, nutrient-dense foods into your eating plan but its important to understand that not all salads are created equal! In fact most of the salads in mainstream restaurants are loaded with inflammatory fats and sugar. When you see ingredients like: "buffalo", "ranch", "bacon", "crispy wontons", "candied walnuts", "dried cranberries", or "balsamic or raspberry vinaigrette", these salads are more likely to pack on the pounds and slow down your metabolism than boost your nutrition or help you lose weight.
While this doesn't mean you have to stick to plain old boring mixed greens, it may mean you have to venture outside your comfort zone to try some new combinations. A nutrient dense, entree salad can be an amazing addition to your diet and the good news is that we are experts at building them! Check out our simple steps below to build your own: How to Build a Nutrient Dense Salad:
Thanks so much for tuning in to this week's What's That?! Wednesday post. Feel free to share your favorite salad recipes with us or comment on the information posted below. In good health, Billie This is a great, nutrient dense, "base salad" recipe that I use often. It's ingredients will help cleanse your gut and support your body’s detox pathways while keep you feeling full and satisfied! You will also get a nice boost of healthy fats from the avocado, olive oil, and sunflower seeds. Great on its own as a side salad or add almost any choice of clean protein on top for an entree salad. I like grilled or sauteed organic chicken breast, wild caught salmon, or boiled wild caught shrimp.
This salad is one of over 30 delicious, whole food recipes we have in our new 10 Day Sugar Detox eBook. Boost your nutrition, increase your metabolism, and burn fat with this simple 10-day eating plan. This ebook also has two weeks of meal plans with "make-ahead" preparation tips and grocery shopping lists to save you time! Simple Detox Salad (PRINT RECIPE): Serves 4 Ingredients: 4 cups baby arugula 3 cups light greens (butter lettuce, romaine, etc), chopped 1-1 ½ cups coleslaw mix or shredded cabbage + 1 carrot, shredded 1 heaping ¼ cup parsley, chopped 2 green onions, minced 1 large or 2 small avocados, pitted, peeled, and chopped or sliced ¼ cup sunflower seeds Apple Cider Vinaigrette: 4 tablespoons olive oil or flax oil 2 tablespoons apple cider vinegar ½ teaspoon sea salt 4-6 drops dark liquid stevia OR 1 tablespoon 100% pure maple syrup or raw honey Directions:
Enjoy & happy detoxing! ~Billie As many of you know, Jennifer and I are not fans of "No Carb Diets" such as Traditional Atkins or Strict Paleo. While cutting your overall carb intake is one of the most popular ways to cut calories and lose weight - this approach will only work in the short term before metabolic imbalances start to derail your goals and halt your weight loss progress. The result of these imbalances are increased cravings for carbs and sugar, increased fat storage, and decreased ability to build strong muscles - when your body stays in this zone you get what is called weight loss resistance. We see this often with people who have spent their whole life "dieting" and following the eat less, exercise more strategy. They are eating low fat and low carb and exercising 5 days a week but still not seeing results on the scale. Does this sound familiar? It did to me, in fact I was one of these people and over time I found that it was harder and harder to lose weight until I converted to a whole food based, anti-inflammatory diet that helped to balance my hormones and metabolism naturally. When you achieve metabolic balance (hormonal balance) by eating whole foods in the right amounts at the right times of the day, including carbs, your cravings will disappear, you will start to burn fat, increase muscle, and consistently sleep soundly. Sound amazing?! One of them most important pieces of an anti-inflammatory, hormone-balancing diet is nutrient dense, fiber based carbohydrates. This week's What's That?! Wednesday post will help you understand which carbs fall into that category and how to incorporate them into your diet. Carbohydrates: Fructose Rich vs. Fiber Rich A moderate carbohydrate diet focused on nutrient-dense foods rich in vitamins and fiber is what we typically advocate for most of our clients with some exceptions.** The type of carbohydrates we eat is key in reversing inflammation, regulating blood sugar, keeping your hormones in balance, and supporting a healthy digestion - all of which you need in balance in order to lose weight and maintain it without having to constantly resist strong cravings for sweets and carbs. Eating the right type of carbs also turns off your "fat storage hormones" like insulin and cortisol to help you burn fat and use carbs for energy for your muscles and brain- the exact combination of what you need to lose weight. But not all carbs are created equal - so which carbs are best? Check it out...its long, but packed with awesome information and free recipes. "Friendly/Good" Carbs (Fiber Rich): The most important thing to understand is that carbs are made up of fructose and/or fiber. Fiber is the part of the carb that we cannot digest and therefore it helps us to lose weight, remove toxins, improve regularity and support the immune system. Fiber filled carbohydrates are also called complex carbs or as we like to call them "friendly carbs/good carbs". Its important to understand, there are 3 types of fiber - soluble, insoluble, or resistant fiber.
"Bad Carbs" (Fructose Rich): Fructose is a simple carb that is processed by the liver - too much fructose and the liver has to work overtime. When the liver is overtaxed, insulin gets releases to help clean up the blood glucose and as we know, insulin is a fat storage hormone. So instead of sending glucose to your muscles for energy, increased insulin sends it to your fat for storage. This leads you to gain weight, feel tired and fatigued (ever experience an energy crash after consuming an indulgent dessert?), and mentally sluggish. To make matters worse, your body responds to this by increasing its cravings for these same, fructose-rich foods, perpetuating the cycle of food addiction, overeating, and obesity. Worst Choices for "Fructose Rich Carbs" : High Fructose Corn Syrup, Sugar, Processed White and Wheat Flours, Processed Corn, Pre-Packaged "Low-Fat"/"Diet Foods" (they replace carbs with sugar), Pre-Packaged Snacks and Treats, Baked Goods, and Cereals. These types of carbs give carbs a bad name and should be avoided completely or highly limited. Best Choices "Fructose Rich Carbs": Berries (lowest sugar), Apples, Bananas, Grapefruit, Pomegranates, Kiwi, Peaches, Pears, Plums, Mango, Pineapple, Melons, and Oranges. If you are trying to lose weight keep these fruits down to 1/4 cup/day and pair them with some greens. Focusing on the right carbs is one of the most important changes to your diet you can make. If you feel overwhelmed, start by changing ONE meal - breakfast - the most important meal of the day! Swap your toast, bagel, croissant, muffin, pastry, granola or cereal for a Simple Green Smoothie and use an unripe banana to help ward off hunger and cravings and keep your energy up. Need a Little More Guidance? We offer a few functional nutrition coaching services to help you boost your nutrition, reverse food addiction, and help balance your hormones so that you can lose weight without cravings and without sacrificing taste! Check out our Metabolic Recovery Program. Or to schedule a free 15 minute phone consultation, email us here, and we will spend 15-20 minutes on the phone with you and give you a couple tips to get you started in the right direction! "Friendly Carbohydrate Recipes": Kale-Apple-Carrot Slaw with Apple Cider Vinaigrette Quinoa-Zucchini Patties with Tzatziki Sauce Sweet Potato Chips Asparagus & Shallot Tossed Quinoa Sweet Potato & Quinoa Patties with Creamy Thai Vinaigrette Kale Refresh Salad with Tahini Dressing Baby Red Potato & Green Bean Salad with Lemon-Dill Dressing We are big fans of friendly carbs (as you can tell) and offer many more recipes on our blog and even more recipes inside our Monthly Meal Planning Membership. If you are looking to balance carbs, lose weight, and cook some delicious food in the process - check out our Anti-Inflammatory Meal Plan. Adios faithful readers. In good health, Billie & Jen **Exceptions may include women who are pregnant or breast feeding, high-intensity athletes, and those with certain fungal infections or chronic candida. Another exception would be those on short term (2-4 week) detox or elimination diets. You may also like our new 10 Day Sugar Detox eBook. A great 10 day eating plan packed with friendly carbohydrates, clean proteins, and healthy fats.
This week's What's That?! Wednesday post is the third in our series on the topic of sugar. With so much contradicting information out there, it can be difficult to weed through the fiction and understand what sweet foods are safe or at least acceptable in small quantities in our diets.
I can tell you from my own experience and from working with my clients on sugar addiction, the answer to this question will vary significantly from person to person. Keep in mind each person has their own unique biochemistry and therefore, our bodies will each respond in slightly different ways to different types and sources of sugar - even "natural" sugars. One sensible way that everyone can add a touch of sweet to your diet is through eating some low-glycemic fruits and vegetables that are naturally sweet. Try organic berries, apples, bananas, goji berries, raw coconut, cacoa, carrots, sweet potatoes, squashes like pumpkin or butternut, or some fresh, organic corn. A good serving size is 1/2 cup of low-glycemic fruits each day paired with some protein, fiber, and/or fat to help slow down your body's sugar response and keep additional cravings for more fruit at bay. Examples: apple slices with raw almond butter, berries in a smoothie with an avocado and/or some plant based protein powder, 1/2 of a sweet potato with some grass-fed ghee or coconut oil, then sprinkled with cinnamon, or try our Banana Protein Pancakes. When you do decide to eat some sugar outside of these sources, we recommend that you go with a natural sugar choice and stick to only one serving. Avoid products like cane sugar, brown sugar, and high fructose corn syrup that have been highly processed and refined and contain toxic, GMO ingredients that can drive up inflammation. Choose something that is organic, similar to its natural form, and minimally processed. Here are our top 4 recommendations that meet those criteria best in our opinion... 4 Natural Sweeteners We Recommend:
Also, if you missed the first two weeks of this series on sugar, check out our posts: 10 Tips to Get Rid of Sugar Cravings and 6 Reasons to Avoid Artificial Sweeteners to get caught up! If you liked this blog, you may also like our new eBook, 10 Day Sugar Detox Diet, over 30 recipes that are low in carbs and sugar free plus 2 (5-day) meal plans with make-ahead tips and grocery shopping lists to save you time! Stay tuned for next week when we cover: 5 Sources of Hidden Sugar in Your Diet. Until then, take care friends! ~Billie References: 1. Department of Nutrition, University of California, Davis, March 2003 2. BR Med J: Clinical Res. Ed, June 1985 3. Department of Applied Nutrition, Defense Food Research Laboratory, March 2013. 4. European Journal of Microbiology and Immunology, December 2015. Sugar Free, Dairy Free, Gluten Free, Grain Free, & Low Carb Chia seeds are a powerful super-food with healthy omega fats and energy boosting properties. They are packed with fiber and protein to keep you feeling full. Perfect for before or after a workout to boost your energy. Plus, cinnamon has been shown to help balance blood sugar and reduce cravings for sweets. So this is a great recipe to have handy when those sweet cravings hit and you want to make a healthy choice.
This is just 1 of over 30 clean, low-carb and naturally sugar-free recipes in our new eBook, 10 Day Sugar Detox. This 10 day clean eating plan will help you decrease the amount of sugar in your diet, boost your metabolism, and even help you lose weight. Most recipes can be make in 30-45 minutes and the eBook includes a weekly "make-ahead" preparation plan as well as grocery shopping lists to help save you time and stress! Cinnamon-Spiced Chia Pudding (PRINT RECIPE) (Makes 4 servings) Ingredients: 2 cups unsweetened almond milk or coconut milk 5-10 drops liquid stevia 1 teaspoon vanilla extract 1 teaspoon cinnamon ½ teaspoon ground ginger 6 tablespoons chia seeds Optional Toppings: ¼ cup shredded unsweetened coconut ¼ cup raw walnuts, chopped Fresh berries** Directions:
This keeps well in the fridge for about 3-5 days. I like to make a batch at the beginning of the week and scoop out a snack when I’m craving something sweet! **Adding berries will add more sugar to this meal and can increase your cravings for more sugar later in the day, so if you choose to add these, keep it to a small amount. Example: 2 strawberries, sliced or 6 blueberries. Enjoy & let me know what you think, Billie With obesity continuing to skyrocket each year, doctors are now estimating that this is the first time in history that our children will have a shorter average life span than their parents. Think on that for a minute... There is no doubt that one of the main culprits to this epidemic is the increasing amount of sugar in our diets! In fact, the average person in 1850 living in the US would only consume 1 pound of sugar each year compared to today's average American who eats 150 pounds of sugar a year!! WOWZA!! While this insane increase in sugar consumption is largely to blame for our current health crisis, many conventional medical and nutritional practitioners have overlooked the role artificial sweeteners play as a potential driver for this epidemic. So in this week's What's That?! Wednesday post we discuss the dangers of artificial sweeteners and give you six very good reasons to completely remove them from your diet. Strong evidence, from numerous studies, shows that artificial sweeteners are highly addictive chemicals (not real food) that rewire your brain chemistry, decrease your metabolism, and make it very, very difficult to lose weight and burn fat. Some of these studies show that these sweeteners can increase your risk for weight gain, pre-diabetes, type 2 diabetes, and cardiovascular disease as much as regular sugar. So while manufacturers love to position these products as "guilt-free", "healthy" alternatives, the reality is they are doing more damage to your health and your weight management than you know! 6 Reasons to Avoid Artificial Sweeteners:
Artificial sweeteners can be found in over 8,000 food products currently on the market in the US alone, so we highly recommend that you read labels very closely for these ingredients. The biggest culprits include: diet sodas, chewing gum, low-fat and sugar free yogurts, sugar or fat free coffee creamers, low-fat and sugar free diet foods of any kind including "fat free" or "low calorie" salad dressings, condiments, snacks, and sweets. The names of these sweeteners include: Aspartame, Equal, Nutra-Sweet, sucralose, Splenda, sacharin, Sweet & Low, sugar alcohol, glycerin, maltitol, sorbitol, and xylitol just to name a few popular ones. For a much more complete list of artificial sweetener names, click here. Lastly, most important thing you can do is to avoid processed and packaged foods and eat a diet of real foods with plenty of fresh produce. It is also helpful to purge your pantry, fridge, and freezer to get rid of these temptations in your house. Remember, you have to treat this like it is...an addiction! If you need some more, clean, low-carb and naturally sugar-free recipes infused into your weekly eating plan, check out our new eBook, 10 Day Sugar Detox! It has over 30 real food recipes that are delicious and easy to make and will help you decrease the amount of sugar, hidden sugars, and artificial sweeteners in your diet! It also comes with 2 (5-day) meal plans with a "make-ahead" plans and grocery shopping lists to save you valuable time and energy! This eBook can help you boost your metabolism, get rid of sugar cravings, and lose some weight! You may also find our blog,10 Tips to Get Rid of Sugar Cravings, helpful as you make this transition. Plus, in the next edition of What's That?! Wednesdays, we will give you a breakdown on the different sugar sources from real food, which are the best choices, and which to avoid! Stay tuned friends... In good health, Billie References: 1. PLOS ONE, Intense Sweetness Surpasses Cocaine Reward, 2007 2. Physiology & Behavior, 1988 & 1990 3. Journal of Biology & Medicine, 2010 4. Nature, 2014 5. American Journal of Clinical Nutrition, 2013 6. Schwartz, GR. Aspartame & Breast Cancer & Other Cancers, 1999 One of the most common things I hear from the clients I work with is, "I have such strong cravings for sugar and carbohydrates." or "...if I could just get rid of these sugar cravings, I think I could follow through on my healthy eating plan." If this resonates with you, you are not alone. In fact research shows that the average American eats between 3 and 5 pounds of sugar each WEEK! Holy cow! Back in the 1800's, people would eat only 10 pounds of sugar a YEAR! The USDA estimates that most of this sugar comes from processed and pre-packaged foods that contain refined sugar as well as sugar loaded beverages like: soda, fruit juice, cakes, cookies, and candy. A study in the American Journal of Clinical Nutrition proved that the refined sugar found in these foods was just as addictive as cocaine or heroin. When you eat sugar, your brain releases tryptophan, a precursor to serotonin, which is a neurotransmitter that acts as an anti-depressant and makes you feel good and happy. But that feeling only lasts a little while until the body crashes from the sugar high. So in order to increase serotonin and help you feel better again, your body signals cravings for MORE sugar! This vicious cycle is not your fault, these foods are crazy addictive, but that doesn't mean that you have to stay on this crazy sugar ride forever. There are some simple steps you can take to get rid of this addiction, check out this week's What's That?! Wednesday post for... Top 10 Tips to Get Rid of Sugar Cravings:
If you found this post helpful, stay tuned next week when our new eBook, 10 Day Sugar Detox Diet, goes on sale Wednesday, January 27th! This book is packed with over 30 real food, sugar free recipes that you and your family will love! I've even included two (5-day) meals plans with shopping lists to help you incorporate the recipes into your daily life with ease! I really love how this eBook turned out and I know you will love it as well! You can even enter to win 1 of 4 free 10 Day Sugar Detox Diet eBoooks that we will be giving away to our community next week. Click here to learn more and enter to win! Thanks for tuning in and I look forward to connecting with you next week! ~Billie These days, you often hear the words, "Cleanse" and "Detox" in relation to diet, health, and weight loss - there seems to be a new detox diet that hits the market every month. So in today's What's that?! Wednesday post, we talk about what detox diets are safest and most effective as well some of the benefits you may feel after detoxification. We are also offering a Special Sale Price on our 4 Week Detox Diet now through Sunday 1/3! What is a Detox Diet? A detox diet is a short term diet focused on cleansing the body to remove toxic environmental and dietary substances. These diets emphasize foods that provide vitamins, nutrients and antioxidants that the body needs for detoxification. The foods consumed in a detox diet are high in fiber and water content and help draw out and eliminate toxins from your body. These diets also focus on refraining from foods that can impede this process like refined flours, sugars, and processed foods, as well as dairy and grains. How Do Toxins Accumulate in Your Body? A continuously growing amount of research indicates that we ingest chemicals daily through food, water, and air and that some of these chemicals get deposited in fat cells in our bodies. Common environmental toxins include pesticides, antibiotics and hormones in food, as well as the chemicals from food packaging, household cleaners & detergents, food additives, heavy metals, pollution, prescription and recreational drugs, and cigarette smoke. These toxins get deposited in our fat cells and produce excess build-up that our bodies are no longer naturally able to eliminate on their own. This 'toxic load' makes our immune system work overtime which can lead to illness, disease, hormonal imbalances, and nutritional deficiencies - most commonly, weight loss resistance, digestive irregularity (especially constipation), weakened immune system, low energy, trouble sleeping, and mental sluggishness. What are the Benefits of a Detox Diet?
Some detox diets are based on fasting, juicing alone, or replacing 2 or more meals with a protein shake. These types of diets can be difficult for most people to stick to, but more importantly, they lack enough nutrients to support the body through the detoxifying process. If you are considering a detox diet, we generally recommend one that includes a large amount and wide variety of fresh vegetables and clean proteins to keep you feeling full and to give your body the energy and nutrients that it needs to detox, repair, and rebuild. Our Detoxifcation & Cleansing Programs: If you're looking to start the year with a simple, effective cleanse that includes easy and delicious recipes, shopping lists, and step by step instructions check out the details of our Nutritional Cleanse & Detox Diet Programs - On Sale now through Sunday 1/3/2016! All you need is a blender and a willingness to spend 40-65 minutes total in the kitchen each day. We take care of the weekly eating plan including breakfast, lunch, snacks, and dinner and give you weekly shopping lists along with a plan and the proper support to make sure you see results! Both of us have personally been through detoxification and elimination diets and based on our experience and our training have created a program that is both effective and easy to follow. We've taken many clients through this diet with rave reviews and success stories...check out our testimonials to learn more and consider joining us today! Happy Healing! ~Billie and Jen Those of you who know me or have worked with me as your health coach know that turmeric might just be my favorite medicinal food - and for good reason! Not only have I experienced its powerful anti-inflammatory effects myself and with many of my clients, but there are several large scale, quality studies that clearly demonstrate its potent medicinal benefits. Curcumin is the active, medicinal ingredient in turmeric root, a root that is bright orange, has spicy and sweet notes and looks similar to ginger root. It has been used in Asian cultures for over 5,000 years to treat an array of inflammatory conditions. Remember that inflammation is the body's response to injury or invasion and while some inflammation is necessary to ward off pathogens and repair damaged cells, inflammation can become damaging when it continues long term and when the body inappropriately sends the immune system to attack its own tissues. These inflammatory diseases include: heart disease, IBD & IBS, rheumatoid arthritis, lupus, multiple sclerosis, cancer, diabetes, Alzheimers, fibromyalgia, and Lyme disease-just to name a few. In this week's What's That?! Wednesday post, I'm super excited to share some of turmeric's/curcumin's many health benefits that can help to prevent and/or treat some of the top inflammatory diseases of our time. I'll also give you some ideas of how to incorporate this medicinal root into your diet with ease! Health Benefits of Turmeric/Curcumin:
How to Buy, Supplement, & Cook with Turmeric: Ground turmeric can be found in all grocery stores and fresh turmeric root can be found in natural foods stores and some mainstream grocery chains. It is a root spice that looks similar to and usually located near the fresh ginger root. You can buy turmeric or curcumin supplements at most natural food and vitamin stores. Look for one that is made from organic ingredients and contains at least a small amount of black pepper to improve absorption. You can also swallow a few whole black peppercorns with your supplement to enhance the effect. Take these with a meal that includes fat and look for a supplement that is between 250 and 500 mg. Take 1-3 times daily depending on your health concerns. Turmeric can interfere with anti-coagulants and some non-steroidal anti-inflammatory drugs so always consult your physician before adding this supplement to your routine. I like Gaia Brand: Turmeric Supreme. Get lots of this golden root into your diet as well - turmeric can be added to many more dishes than just curries which are typical. Try adding it to other soups and stews, casseroles, sweet potatoes, roasted vegetables, eggs, organic chicken and teas. Jen and I use turmeric in many of our recipes, so consider our Anti-Inflammatory Meal Plans to help you boost your intake of this healing spice! Here are a few recipes for you to get started in your exploration... Enjoy! ~Billie **References:
American Cancer Society: http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/herbsvitaminsandminerals/turmeric Pub Med: http://www.ncbi.nlm.nih.gov/pubmed/?term=curcumin Anti-Inflammatory Tea. Sugar Free. Vegan. Delicious. Turmeric tea is a standard and popular beverage throughout Asian and India - often called "golden milk", this super delicious beverage is loaded with anti-inflammatory properties and perfect with those suffering from inflammatory related diseases. I make sure to get a hefty dose of turmeric in everyday to manage my symptoms while battling Chronic Lyme Disease - I find that it helps reduce pain and swelling, clear a "foggy" brain, and boost my body's ability to detoxify. You can head on over to our blog, 7 Health Benefits of Turmeric, to learn more about this.
About 8 months out of the year, I crave a warm beverage in the late morning or afternoon and I've found this to be the perfect choice for me! Typical lattes contain 10 or more grams of sugar or artificial sweeteners and this latte comes in under 1 gram if you use stevia (which I use and recommend). I started experimenting with "golden milk" recipes about a month ago and combined several elements of a few recipes to come up with this recipe. It is absolutely my new favorite beverage and acts more like a dessert or sweet snack for me! Not only does it have under 1 gram of sugar, but it has a rich and creamy flavor that makes me feel like I'm having something similar to a chai tea latte. I'm confident you will enjoy it as well! This recipe uses a turmeric paste that you make and store in the fridge. Turmeric is absorbed better if you couple it with a small amount of black pepper and add some coconut oil since turmeric is fat soluble - this is why I like using the paste! Turmeric Spice Latte (PRINT RECIPE) Serves 1 Ingredients: 1 ½ cups unsweetened non-dairy milk of choice (I like coconut or vanilla almond) ½ - 1 teaspoon turmeric paste* ¼ teaspoon ground cinnamon ¼ teaspoon ground ginger ½ teaspoon pure vanilla extract 4-6 drops liquid stevia or ½ teaspoon honey or agave (using honey or agave adds 2.9 grams of sugar) Turmeric Paste*: 3 tablespoons ground turmeric 3 heaping tablespoons coconut oil ½ teaspoon ground pepper ¼ cup filtered water Directions:
*Store paste in the fridge for up to 2 weeks. I recommend using a glass jar for storage as turmeric is likely to stain your plastic ware. In good health, ~Billie **Recipe inspired by both Andrea Nakayama's Turmeric Tea (www.replenish.pdx) and "Golden Milk Turmeric Tea" from www.happyhealthymama.com. Anti-Inflammatory. Paleo. Low Carb. Dairy Free. Grain Free. Soy Free. I created this recipe last year when I was trying to get more turmeric into my diet to help manage my inflammatory symptoms from Chronic Lyme Disease. It is still a personal and household favorite - it warms the body, soothes the gut, and gives you a huge boost of nutrient dense foods all in one bowl! I'm all about getting turmeric into my diet wherever I can and this recipe is one my favs!
Turmeric is arguably one of the worlds most potent anti-inflammatory foods and several studies have shown it can play a large role in managing and reversing some of our most difficult auto-immune and inflammatory conditions. Head on over to our blog, 7 Health Benefits of Turmeric & Curcumin, to learn more about this powerful medicinal spice! I love crockpot meals not only because you can toss a bunch of stuff in a pot and come out with complete deliciousness in 4-6 hours but, crockpots are also great vessels to double or triple recipes like these. I always take advantage of this to use my limited energy well in the kitchen. I generally triple this recipe -we eat 4 servings for one meal, I keep 4 servings in the fridge for 4 days and use it for quick, health lunches, and I freeze another 4 servings so that I've got an easy meal down the line when my fridge is out of fresh food and I've not made it to the grocery store yet. Can you relate?! If so, check out this healing, delicious soup... Crockpot Turmeric Chicken Stew (PRINT RECIPE): Serves 4+ Ingredients: 2 pounds organic, boneless skinless chicken thighs 1 tablespoon coconut oil, melted 1 medium to large onion, diced 3 carrots, peeled and sliced into ¼ inch rounds ½ a red bell pepper, diced* 1 teaspoon ground turmeric 2 cloves garlic, minced 1 inch ginger, peeled and minced 1 small-medium sweet potato, peeled and cubed into bite size pieces* 1 quart organic chicken broth or homemade bone broth for an extra immune boost 1 cup coconut milk, reserve ¼ cup 1 tablespoon arrowroot powder (sub cornstarch if needed) ½ cup cilantro, chopped for garnish Salt & pepper to taste Directions:
*For nightshade free, you can drop the sweet potatoes and the bell pepper off the recipe and increase the carrots and/or add some raw cauliflower. From my kitchen to yours...enjoy! ~Billie p.s. - If you want more anti-inflammatory meals like this one, check out our Downloadable ,One Week Anti-Inflammatory Meal Plans and eBooks. The holiday season is filled with temptation after temptation when it comes to food and drinks! Everywhere you turn there is another box of fresh baked goodies or a candy bowl filled with your favorite treats! Not to mention the many social gatherings you look forward to this time of year that often revolve around rich foods and make it super easy for us all to overindulge a bit. Many of us say to ourselves, myself included, "I'm so good all year long! I deserve this!" But it turns out that while giving yourself "time off" from your healthy diet for "good behavior" seems like an easy justification in the moment, its more difficult to justify the 5 extra pounds staring back at you from the scale on January 1st! UGH! Not a great way to start a new year, right?! You've worked hard to eat healthy all year long, end the year strong and full of pride! Don't worry about losing weight during the holiday season, just focus on maintaining it. In this week's What's That?! Wednesday post we want to help you stay on track with your diet this holiday season and avoid the "holiday bulge" with these simple tips: 7 Tips to Eat Healthy During the Holidays:
Now we want to hear from you...what tips to you use to stay fit and health during the holidays?! Help spread the word by sharing this post with your friends and your tips and thoughts in the comments below! Happy Holidays Friends! ~Billie & Jen Dairy Free. Gluten Free. Soy Free. Grain Free. Vegan Version. This recipe is a remake of a Thanksgiving tradition that is a must have at your celebration! Most pumpkin pie recipes rely on canned evaporated milk or heavy cream to provide the rich, creamy flavor. I don't know about you, but milk that can sit on a shelf for 365 days before going bad is a bit scary to me! I use full fat canned coconut milk here instead to give that rich, creamy flavor and consistency.
My mother in law makes an amazing traditional pumpkin pie that my husband dreams about all year long...he literally cannot celebrate Thanksgiving without this pie!! In the 5 years we've been married, we've spent several Thanksgiving day celebrations away from his family and his mother's pumpkin pie and no pie seems to be able to meet his expectations. But a few years I met the challenge...with this recipe! I hope you enjoy it as much as we do! You may also want to check out our Anti-Inflammatory Holiday eBook for 24 more holiday recipes that are all gluten, dairy, and soy free as well as low in sugar and carbohydrates. We've also included a 5-Day Thanksgiving Preparation & Meal Plan to help you rock your holiday celebration! Pumpkin Pie with Ginger Cookie Crust (PRINT RECIPE) Serves 8 Ingredients: Filling: 2 cups 100% real pumpkin puree (not pumpkin pie filling)* ½ cup full fat canned coconut milk 3 eggs, plus one egg white ¼ cup 100% pure maple syrup 1 teaspoon vanilla extract ¼ teaspoon kosher salt 1 heaping tablespoon pumpkin pie spice Crust: Homemade “Ginger-Cookie” Crust: 1/3 cup blanched almond flour ½ cup, plus 2 tablespoons coconut flour ¼ teaspoon salt ¼ teaspoon baking soda 1 ½ teaspoons ground ginger ½ teaspoon ground cinnamon ¼ cup coconut oil, melted + 2 tablespoons 2 tablespoons 100% pure maple syrup 1 tablespoon blackstrap molasses 1 egg 1 teaspoon vanilla Directions:
Trust me - this recipe is KITCHEN TESTED and HUSBAND APPROVED - just give it a try - you will be happy you did! Although you may be upset that you did not make a second one:) Enjoy & Happy Thanksgiving! ~Billie (PRINT VEGAN RECIPE) - uses silken tofu to replace the eggs and coconut milk |
Billie Shellist, FDN-P
I practice functional nutrition, an approach that allows me to look at your entire health history and help you find the "root causes" of your chronic health complaints. This cuts out the trial and error process and helps you get real symptom relief and resolution! Food is medicine and knowledge is power -I hope you enjoy my anti-inflammatory recipes which are gluten, dairy, and soy free as well as very low grain and sugar. If you'd like to heal from the root cause(s) of your chronic symptoms, try starting with a complimentary 15-minute consultation. Click here to request your free session. |