The Art of Healthy Eating Kids

Nothing makes me happier than to cook with all three of my boys.
Tis book was designed to encourage

you all to make steps to helping your kids strive! We had so much fun cooking and eating these tasty recipes!
A peek at our family...
Thankful for
FAMILY and FRIENDS
3
Thank You
I once heard someone say, If you want to hear God laugh,
tell him what you have planned! Tat statement couldnt
have been more true for the past few years of my life. I was
totally a planner, and the more I tried to control how things
happened, the more frustrated I got. My husband lost his
job, my job as a rock-climbing guide didnt pay the bills and
we struggled to start our family. All of these trials helped
push me in the right direction to my nutrition business.
Troughout this journey I have been able to befriend some
amazing people that I need to thank.
Rebecca: I remember meeting you for the frst time in
BodyPump! Your talent as an artist is amazing! Tank you
for all your support and encouragement. Tis book layout
is all Rebecca!
Laura: You are my true soulmate. I never thought I
would meet a friend who I had so much in common with.
Ill never forget walking with you while complaining that
someone reserved the library book that I wasnt fnished
with yet and it was you! Tank you for the editing.
Jamie: I remember when you frst approached me,
Maria, I love your book, but you need a new cover!
Your photography is indescribable! Tank you for the
covers of all of my books! I also want to thank you for
helping me start my blog; it helped me get up in the
morning when I was going through the most difcult
time in my life!
Craig: To my love and best friend. Without your technical
skills, patience, editing, encouragement and APPETITE,
none of this would have happened. SHMILY.
Table of
CONTENTS
Information and Recipes in Order of Sequence
Table of Contents
4
Contents
Introduction 6
Specifc Ingredients: 10
Milk 10
Almond Flour 12
Coconut Flour 14
Other Flour Alternatives 16
Sugar Alternatives 18
GLYCEMIC INDEX OF SWEETENERS 22
Sweetener Conversion 22
Fruit Roll Ups 23
Why Whey Protein 24
Specifc Ingredients 26
MASHED POTATOES SUBSTITUTE: 26
RICE SUBSTITUTE: 26
PASTA SUBSTITUTE: 27
BAKING SUBSTITUTES: 27
Flour Substitutions (Per Cup) 27
Juice Facts 28
Apple Juice 29
Healthifed Snowcone 29
Hot Chocolate 30
Shamrock Shake 31
Frozen Hot Chocolate 31
Cereal and Brain Health 32
Captain Crunch Berries 33
Chocolate PB 33
Blueberry Crunch 33
Malt-OH-Meal 35
Sneaky Snacks 36
Super Power Wafes 37
Fructose Facts 38
Yumtella Protein Wafes 39
Donut Holes & Dip 40
Crepes 41
CINNAMON BAGEL: 42
English Mufns 43
Lunch-ables 44
Lunch-healthables 45
ADHD and WHEAT 46
Pizza Bites 47
Pizza Hit Breadsticks 47
Deep Dish Pizza 48
Pizza Roni 49
Babys First Foods 50
Babys First Food 51
PB and Jelly Sushi 52
Hotdog Mac n Cheese 53
Mini Corn Dogs 54
Pigs in a Blanket 54
French Fries 55
Enchilada Casserole 56
Taquitos 57
Wheat Bread = Bad 58
Grilled Cheese 59
Chicken? 60
Chicken Nuggets 61
Spaghetti and Meatballs 62
Quesadillas 63
Choosy Moms, Choose... 64
Peanut Butter Chicken 65
Peanut Noodles 65
Why Tamari Sauce 66
Chinese Fried Rice 66
Bacon Cheeseburger Goodness 67
Hot BEEF Sundae 68
Meatloaf Cupcakes 69
Manwich Facts 70
Sloppy Joes 71
Coconut Shrimp 72
Protein Pizza Wafes 73
Sandwich Wafes 73
Trans Fat and ADHD 74
Taco Seasoning 74
Cheese It Crackers 75
Nacho Chips 75
Acne Facts 76
Protein Pizza Dip 77
Protein Dip 77
Nut Butters 78
PB and J Ice Cream Sandwich 79
Babies and Acid Refux 80
Cherry Magic Shell 80
Table of
CONTENTS
5
Information and Recipes in Order of Sequence
Table of Contents
Tropical Ice Cream 81
Sorbet 81
fber (5.5g efective carbs) 81
Cookie Dough Ice Cream 82
Creamsicle Push Pop 83
Strawberry Cream Push Pop 83
Fudge Push Pop 83
Digestion/Asthma/Allergies 84
Lemon Bars 85
Yumtella Cupcakes 86
Maple Cupcakes 87
Strawberry Cupcakes 88
Pumpkin Whoopie Pies 89
PB & J Whoopie Pies 90
Chocolate Pie 91
Snickerdoodle Cookies 92
Caramel Apples 93
Sunfower Cookies 95
Serotonin 96
Chocolate Sauce 96
Fudge Stripe Cookies 97
Bad News: Trans-Fats 98
Mighty Munchers 99
Probiotics and Immune Health 100
PB and J Chocolates 101
Immune System and Sugar 102
Fudgey Brownies 103
Postpartum Depression 104
Strawberry Shortcake 105
ASPARTAME 106
Aspartame 106
Cherry Red Velvet Cake 107
Athletes and Energy 108
Energy Power Bars 109
Special K Protein Bars 110
Protein Granola Bars 111
Graham Cracker Facts 112
Graham Crackers 113
Twinkie Facts 114
Reeces Twinkies 115
Essential Fatty Acids 116
Protein Pudding 117
Tapioca Pudding 117
Facts of Food Dye 118
Strawberry Pudding 119
Brain Building Banana Pudding 119
Baby Nutrition 120
Coconut Custard 121
Recipe Index 122
Introduction
Kids Need
GOOD FOOD
66
Kids Need
GOOD FOOD
It is Monday morning and the whole family is running late. Te bus is about to pick up the kids and they
havent eaten anything yet. So you pour them a glass of no-sugar added, all natural grape juice and toss
a Pop-Tart their way. But they made it onto the bus and no one was late, WHEW! Tank goodness for
pre-packaged food.
No time for breakfast meant no time to pack their lunch either, so your children ate school lunch that day;
chicken nuggets, mashed potatoes, a bun, fruit cocktail and chocolate milk. After school programs and
sports keep your kids at school until 4:30, so they grab a granola bar and Gatorade from their backpack
to keep their energy up. Once all of the activities are over, mom is tired from driving all over the place
and picking up the kids so she throws in frozen pizza with a side of garlic bread with some skim milk.
Ten a bowl of Lucky Charms for a bed-time snack (they are made with Whole Grains now). Does that
sound like you?
Tuesday was a better day. Everyone had time for breakfast so the kids had Honey Nut Cheerios, Skim
milk and a banana sliced on top. You packed a lunch of Lunch-ables, Goldfsh crackers and a juice box. Te
after school snack was yogurt covered raisins and Gatorade. You had time to make dinner so you made
spaghetti with a side of garlic bread, salad with fat-free French dressing and skim milk for dinneroh,
and fat-free frozen yogurt for dessert! You think you did better todaybut did you? Do you know what a
normal blood sugar level is? 1 cup? 2 cups? NO, 1 TEASPOON of sugar is a normal blood sugar! For adults,
children, teens and babies. Blood sugar increases insulin and insulin is TOXIC to our bodies and cells.
Dr. Stephen Sondike, Program Director for NEW (Nutrition, Exercise and Weight Management) Kids
Program at Childrens Hospital of Wisconsin, disagrees with the assertion that low-carb diets make kids
sluggish. He says the opposite is true. Kids get tired when they eat a breakfast high in carbohydrates and
their blood sugar drops at around 10:00 am. Sondike says that a breakfast consisting of a bagel and a
glass of orange juiceboth high-carb itemscauses a temporary spike in blood sugar for a high-energy
early morning, but results in a mid-morning crash that leaves bodies listless and craving sugar. When
you eat more sugar, your body makes less sugar, so you need more sugar, Sondike explains. Te candy
and coke makers love it when people eat high-carb breakfasts because they need that fx around 10:00 am
when their sugar drops. We need to start healing our body with food so adult diseases dont happen. We
are too accepting to put a Band-Aid on our issues once the problem has already happened. We need to
fx the source of the problems.
Insulin and its counterbalancing hormone, glucagon, are in charge of controlling metabolism. Te word
insulin may immediately call up an association with diabetes, and this is totally valid. Controlling blood
sugar is insulins most important job. Many people with heart disease, high cholesterol, diabetes, high blood
Check out page 79 for the recipe to make these
mouth watering ice cream cookie sandwiches.
Ice Cream Cookie Sandwich
77
Kids Need
GOOD FOOD
pressure in their families have inherited a tendency for their insulin sensors on the cells to malfunction
by years of high sugar and starch consumption. As these sensors become tired, insulin resistance develops.
Since its essential to get the sugar out of the blood and into the cells, the pancreas overcompensates by
making more and more insulin to force the tired sensors to work. Tis starts a detrimental cycle of needing
ever more insulin to keep the process going. Some people become so resistant to insulin that the amount
necessary to make the sensors respond and clear the sugar from the blood is more than their pancreas can
make; that person becomes diabetic.
Excess insulin causes a variety of other detrimental problems; it increases the production of cholesterol in the
liver; thickens the walls of the arteries, causing high blood pressure; the kidneys retain salt and fuid; and it
tells our fat cells to store excess starch and sugar.
Insulins actions are countered by glucagon. Glucagon alerts the liver to slow down triglyceride and cholesterol
production, for the kidneys to release excess salt and fuid, to the artery wall to relax and lower blood pressure,
and to the fat cells to release stored fat to be burned for energy. But, insulin is a stronger hormone and when
it is high, it suppresses glucagons actions. After a childhood of sugar and starch consumption, metabolic
syndrome and insulin resistance happens. Tis is why what we feed our children is so important.
What we eat controls the production of these hormones. In this book, you will be able to stimulate
glucagon by keeping insulin low, which will allow the metabolism to heal and the malfunctioning sensors
to regain sensitivity. Once this healing occurs, the metabolic disturbances that elevated insulin has caused
will improve or disappear; cholesterol and triglycerides return to normal, blood pressure returns to normal,
blood sugar stabilizes and you can achieve a normal body weight. Teres no need to spend huge amounts of
money on medications to put a band-aid over these problems. I have seen it time and time again; nutrition
is key to a healthy body. You can pay the doctor or you can pay the farmer.
Enjoy with your kids and not feel guilty.
i ce cr eam t r eat
Introduction
Kids Need
GOOD FOOD
88
You wouldnt put diesel in a gasoline engine and expect it to runbut that is what Americans are guilty of
doing to their bodies on a daily basis. We consistently fuel our bodies with processed, pre-packaged foods
that evolutionary science has proven to make our bodies stop running efciently; I was guilty of this also.
I grew up with a passion for sports as well as food; my body shape revealed my two loves. I was athletic
yet fat. Weight loss was a hard puzzle for my body to achieve, but once I found the right foods and
ditched the fake foods, it became easy. Fat and frustrated, I fnally decided to throw out the government
recommendations of more whole grains. I included more protein; especially for breakfastskim milk
in your Cheerios doesnt count as a protein! After decades of being told by marketing geniuses that fat
free was the way to lose weight, eating real fat was scary for me. Once I started adding fat to my diet,
I slept deeper, felt calmer and better in that frst week than I ever had.
I learned the secrets of the hormone insulin and the lesser known hormone leptin, that by evolving
toward a very low-glycemic, high-fat (not just high-protein) diet, I had re-sensitized my biochemistry to
these essential hormones, which turn of severe food cravings. Best of all, my diet makeover required a
lot less self-deprivation than what I was sufering from when I wasnt losing weight. Te nutrient-rich,
relatively high-fat dietary approach I have developed for myself, with exotic, little-known replacements for
typical high-glycemic starchy foods and sugar are what fnally gave me total peace with food; something
I never imagined possible. Te weight came of, even more than my original goal. By the end of this book,
I will show you these exotic tasty weight loss foods; such as almond four for cookies and coconut four for
cakes. After all, we also need to enjoy the sweetness of life.
Te love-hate relationship with food typically starts with innocent dieting and calorie counting, followed
by out of control binge eating that causes dangerous extremes, such as skipping meals, obsessive-compulsive
exercise, and purging. It is no wonder that food becomes the enemy; which is an unhappy state to be in.
I help clients discover the beauty that nutrition can give us a life free from cravings and weight gain if we
choose the right items. Before my revelation of the biochemistry of food and our weight, I was so proud of my
perfect diet of whole grains, fruits, and fat-free desserts, but I was still puzzled as to why I had uncontrollable
cravings around food. By fnding the correct supplements to change my biochemical imbalances, I started
a high healthy-fat, grain-free, no starch diet; I fnally found peace in my body. I didnt feel deprived or
compelled to overeat.
Te secret is to control leptin and insulin hormones. Any diet that stops blood sugar and insulin spikes
also allows the cells to regain sensitivity to the noteworthy anti-aging, weight and hunger-regulating
hormone called leptin. Te hardest part is to get my clients to not be afraid of fat because it is almost
impossible to obtain this efect without signifcant amounts of fat in the diet. High protein alone doesnt
Kids Need
GOOD FOOD
99
Make kids snacks fun! Fill ziplocks with
healthifed Goldfsh and Nuts for an
easy snack to pack on the go!
Decorate a clothespin with paint, markers, and/or glitter. Glue on some eyes and use
wire or pipe cleaner for the antennas. Fill ziplock half full, close it shut and pinch in
the middle with the clothespin. Te antenna then gets held by the clothespin on the
end. Kids love this craft! Tey could be making these while you are baking up the
treats to stick in their bag.
work because excess protein will also turn to sugar. Low fat, high protein diets will fail to keep your blood
sugar from spiking, and will not allow your leptin hormone to increase. Ron Rosedale, MD, author of Te
Rosedale Diet and a pioneering scientist on the hormone leptin, states, If you dont get enough fat, you
will likely eat too much protein, which then turns to sugar.
I am writing this book to everyone who has been frustrated with the way they feel, kids that dont sleep,
children with ADHD, athletes, teenagers struggling with acne and parents who just want to start feeding
their family real food again. Nutrition is a huge part of how we feel and operate every day. I love feeling
energetic and confdent and I want you to also. I was miserable when I constantly deprived myself and felt
guilty when I ate. I want you to also fnd peace and enjoyment with real food; which can turn into holistic
peace in your everyday life.
easy-to-pack snacks.
Picnics and on the Go...
Not only are these recipes healthy for kids, but they are sure to curb all your cravingstoo!
HOW TO
MAKE
Milk
Milk Options
THAT ROCK!
10 10
Specific Ingredients:
Te ingredients used in this cookbook are very specifc. I have dissected all the macro and micro-nutrients
to create recipes to keep our insulin levels low while keeping favors high. For example, you will never see
skim milk in my recipes for a variety of reasons, which you can read more on my chapter Milk, Does it
Really Do a Body Good in my book Secrets to a Healthy Metabolism.
UNSWEETENED ALMOND MILK - It is extremely low in sugar and carbohydrates, and it taste great.
It only has 40 calories per cup versus 90 calories for skim milk.
COCONUT MILK - It is low in sugar and is healthy for SO many reasons.
1. DIABETICS: Improves insulin secretion and utilization of blood glucose. Helps relieve symptoms and
reduce health risks associated with diabetes.
2. INTESTINAL DISORDERS: Helps relieve symptoms associated with gallbladder disease. Relieves
symptoms associated with Crohns disease, ulcerative colitis, and stomach ulcers. Improves digestion and
bowel function. Relieves pain and irritation caused by hemorrhoids. Supports tissue healing and repair
of the intestines. Improves digestion and absorption of other nutrients including vitamins, minerals, and
amino acids. Reduces problems associated with malabsorption syndrome and cystic fbrosis.
3. ATHLETES: Provides ketones for a quick source energy. Boosts energy and endurance, enhancing
physical and athletic performance. Tis also helps relieve symptoms that are associated with chronic
fatigue syndrome.
4. IMMUNE SYSTEM: Kills viruses that cause infuenza, herpes, measles, hepatitis C, SARS, AIDS,
and other illnesses. It also kills bacteria that cause ulcers, throat infections, urinary tract infections, gum
disease, cavities, pneumonia, gonorrhea, and other diseases.
5. Kills fungi and yeasts that cause thrush, candida, ringworm, athletes foot and diaper rash (infections).
6. Relieves stress on the pancreas and enzyme systems of the body. Reduces symptoms that are associated
with pancreatitis.
7. OSTEOPOROSIS: Improves calcium and magnesium absorption and supports the development of
strong bones and teeth.
8. HEART DISEASE: Reduces infammation. It is heart healthy; improves cholesterol ratio reducing risk of
heart disease. Protects arteries from injury that causes atherosclerosis and thus protects against heart disease.
9. AGING: Helps protect the body from harmful free radicals that promote premature aging and degenerative
disease. Does not deplete the bodys antioxidant reserves like other oils do. Improves utilization of essential
fatty acids and protects them from oxidation. Prevents wrinkles, sagging skin, and age spots.
Milk Options
THAT ROCK!
11 11
10. KIDNEY STONES: Helps protect against kidney disease and bladder infections. Dissolves kidney stones.
11. WEIGHT LOSS: It is lower in calories than all other fats and it supports thyroid function. It promotes
weight loss by increasing metabolic rate. Is utilized by the body to produce energy in preference to being
stored as body fat like other dietary fats. Medium chained triglycerides produce ketones (energy) rather
than being stored as fat.
12. SKIN DISORDERS: Applied topically helps to form a chemical barrier on the skin to ward of
infection. Reduces symptoms associated with psoriasis, eczema, and dermatitis. Supports the natural
chemical balance of the skin. Softens skin and helps relieve dryness and faking. Promotes healthy
looking hair and complexion. Provides protection from damaging efects of ultraviolet radiation from
the sun. Helps control dandruf.
13. Does not form harmful by-products when heated to normal cooking temperature like other vegetable oils.
HEMP MILK - Hemp milk is growing in popularity because of its favor and texture. It also has lots of
nutrients including calcium, tons of vitamins, minerals, and essential omega-3 and -6 fatty acids.
FLAX MILK = 25 calories, 1g carb, 0g sugar! TONS of Omega 3! Same amount of calcium as dairy milk
Milk Substitutions (Per Cup)
Item Rating Carbs Sugars Fiber Calories
Skim Milk Bad 13 13 0 91
Unsweetened Hemp Milk OK 1 0 0 70
Unsweetened Almond Milk Best 2 0 1 40
Unsweetened Coconut Milk Best 1 0 0 50
Unsweetened Flax Milk Best 1 0 0 25
NOTE: IF YOU HAVE A DAIRY ALLERGY, USE THIS GUIDE
1. Replace cream cheese, sour cream & cottage cheese with coconut cream
2. Replace butter with coconut oil
3. Replace heavy cream with coconut milk
4. Replace whey protein with egg white protein
HEALTHY
substitute
f o r y o u r f a m i l y
With so many options, here is a sample of what is available for
coconut cream. I found this one at my local grocery store.
If your local grocer doesnt carry it, ask if they will.
Almond Flour
Quick
Tip
All fours are not
created equal. If you
have coconut four
in the house and the
recipe calls for almond
four, your fnished
product will not turn
out. Baking with
coconut four requires
using more eggs to
provide more structure.
Use it in cakes, cookies,
and other sweet baked
goods. I buy mine at . . .
http://astore.amazon.
com/marisnutran05-20
What Flour
DO YOU USE?
12 12
In my family we treat corn, carrots, potatoes and rice as starchy foods, as if
they were sweets (starch and sugar = excess weight gain). Tey are all starchy
carbohydrates as are the products made from them (chips, cereal, rice cakes
and snacks). So we never use alternative fours made from corn, rice or potatoes.
4 grams of carbohydrates from sugar or starch becomes 1 teaspoon of sugar in
our body! Baking with almond four requires using more eggs to provide more
structure. You can use it in cakes, cookies, and other sweet baked goods. I buy
mine at http://store.honeyvillegrain.com.
It is important to use blanched almond four. Most recipes will not work with
unblanched; most almond meal (found at Trader Joes) is made with unblanched
almonds. Unblanched means the dark outside is on the almond; it creates a
diferent texture in baking, which doesnt work as well to create soft baked
goods. It makes a fne cookie, but it wont be as soft as a baked item made
with white four. Here are some additional benefts of substituting almond
four for white four:
1. DEPRESSION: Almonds contain tryptophan. Tis amino acid helps with
serotonin production (the feel good chemical in the brain). When levels of
serotonin fall, your body senses starvation. To protect itself, your body starts to
crave carbohydrates. Serotonin levels fall after you go too long without eating,
and that encourages your body to start flling itself (losing muscle).
2. HEART HEALTH/BLOOD PRESSURE/DIABETES (MAGNESIUM):
What mineral is needed by every cell in the body, yet odds are you dont get
enough of it? Hint: Its not calcium. Give up? Its magnesium. Magnesium
defciencies correlate to Alzheimers and Parkinsons. Defciencies also cause
muscle spasms, pain, insomnia and fatigue. Magnesium assists in maintaining
muscle mass, nerve function, a regular heartbeat, helps our immune system,
and keeps bones strong. Diabetics beneft from magnesium as it helps regulate
blood sugar levels. In addition, magnesium normalizes blood pressure, and
is known to be involved in energy metabolism and protein synthesis. Tere
has been a lot of medical interest in using magnesium to avoid and manage
disorders such as cardiovascular disease, diabetes, and hypertension. Almonds
contain more magnesium than oatmeal or even spinach. It is found that
magnesium defciencies increase food cravings.
Tese Strawberry Cupcakes are packed with ingredients that will help your
childrens health AND kids give them 2 thumbs up! (See page 82 for recipe).
Strawberry Cupcakes
What Flour
DO YOU USE?
13 13
3. B-VITAMINS: Tese are our anti-stress vitamins. Vitamin B contents also promote healthy growth of
hair as well as nails. I use almond oil on my skin everyday.
4. BONE HEALTH: 1 oz. of almonds (about 23) has more calcium than 1/4 cup of milk! A valuable snack
in preventing osteoporosis. You will also build strong bones and teeth with the phosphorus in almonds.
5. CANCER: Almonds are the best whole food source of vitamin E, in the form of alpha-tocopherol,
which helps prevent cancer. Using almond four instead of white four helps to starve the cancer from
high levels of glucose on which it feeds upon.
6. FIBER: Te high fber content helps with weight loss by keeping us full and tapers blood sugar from
spiking. Te fber also helps in proper digestion as well as enhancing energy levels.
7. PROTEIN: Almonds have protein. Using almond four helps give us the protein we need to build
proper bones (yesbones need protein), helps us to focus, builds muscle and staves of sarcopenia.
Sarcopenia is a natural process of losing 1% of you muscle per year starting at age 25! Yikes!
a guilt-free one.
Make your next Birthday Party
Coconut Flour
What Flour
DO YOU USE?
14 14
Coconut four is unlike any other consisting of 14% coconut oil and 58% dietary fber! Te remaining
28% consists of water, protein, and carbohydrate. It gives baked goods a rich, springy texture but needs
a lot more liquid than other fours. For example you only need cup coconut four for about 6 eggs in
a mufn recipe; therefore you end up with a high protein mufn rather than a high carb starch bomb.
If you havent tried coconut four yet, here are some more excellent reasons to start:
1. LOW CARB and WEIGHT LOSS: Coconut Flour is ideal for baking. It has fewer digestible carbohydrates
than other fours, and it even has fewer than many vegetables! Ideal for keeping blood sugar levels low,
which helps weight loss. Te high fber content also promotes a feeling of fullness.
2. GLUTEN FREE: Coconut Flour is gluten-free and hypoallergenic. With as much protein as wheat
four, coconut four has none of the specifc protein in wheat called gluten. Tis is an advantage for a
growing percentage of the population who have a wheat allergy or sensitivity (many people have it without
knowing it).
3. INDIGESTION: Indigestion is caused by excessive hydrochloric acid in the stomach. Te acid, which
sterilizes food and aids during the digestive process, is secreted by the stomach wall. Usually, the stomach
wall is protected by a thick coating of mucus. Persistent high levels of acid cause this coating to break
down, and the acid can attack the stomach wall, causing indigestion. Alcohol and acidic foods can further
irritate the stomach wall. Coconut Flour consists of the highest percentage of dietary fber (58%) found
in any four, which improves digestion.
4. CANDIDA, CRAVINGS and DEPRESSION: Te intestines crave good bacteria which improve
absorption of vitamins, decreases cravings and increases serotonin. Good bacteria fourish when we
eat high-fber quality food. Yeast causes an imbalance, letting bad bacteria in; they love sugar and starch.
Yeast and bad bacteria damage the intestinal wall and produce toxic by-products which can be absorbed
into the blood and sent throughout the body. Tis is how food allergies and leaky-gut syndrome begins.
5. PROTEIN: It is also high in protein which helps increase the Termic Efect of Food, which increases
metabolism. Protein also increases focus and mood.
6. REDUCES GALLSTONES: Gallstones form as a result of a gathering of cholesterol and salts from bile.
Bile plays an important role in the absorption of fats from the intestinal tract because it makes fats soluble.
Eating high fber and low carb foods using coconut four as well as LOTS OF WATER can decrease the
chances of gallstones recurring. Galls are released by certain dietary fats.
NOTE: Not all coconut fours are created equal. Some brands have diferent baking
properties. I always use Coconut Secret Raw Coconut Flour. You can fnd it here:
http://astore.amazon.com/marisnutran05-20/detail/B003XB3NNE
Recipe on page 107 Recipe on page 43
What Flour
DO YOU USE?
15 15
7. IBS/CROHNS/COLITIS: Irritable bowel syndrome (IBS) is a malfunction of the nerves in the wall
of the bowel that make the bowel muscle contract. It can be connected to stress, vitamin defciencies and
low serotonin levels (depression). One treatment is to consume a high fber diet; that in combination with
coconut oil (a medium chained triglyceride) is VERY helpful for IBS.
8. HEART DISEASE/STROKE/BLOOD PRESSURE: Studies have proven that coconut fber protects
against heart attacks and strokes; it helps reduce cholesterol. Even modest increases in fber intake can also
signifcantly reduce blood pressure.
9. NO PHYTATES: Most fbrous foods such as seeds, wheats, and oats have phytic acid. Tis acid causes
mineral defciencies because it binds to minerals in the foods we consume (calcium, zinc and iron). Phytic
acid pulls them out of the body resulting in mineral defciencies. Coconut fber does not contain phytic
acid so it helps improve mineral status when you replace this for wheat four in your baked goods.

10. HEMORRHOIDS: Te high fber content can help move things along. Just remember to consume
extra water when you add in fber or things can get worse!
11. DIABETICS: Coconut Flour consists of the highest percentage of dietary fber found in any four.
Fiber helps moderate swings in blood sugar by slowing down the absorption of sugar into the blood stream.
Tis helps keep blood sugar and insulin levels under control.
12. CANCER: Coconut four is fermentable and produces high amounts of butyric acid which helps in
stopping tumor formation. Studies have proven that butyric acid slows the growth of tumor cells and
prompt all cells to develop properly. Coconut fber also promotes good bacteria fourish which boosts our
immune system.

Te high fber content acts like a broom, sweeping the intestinal contents through the digestive tract.
Parasites, toxins, and carcinogens are swept along with the fber. Tis prevents toxins that irritate intestinal
tissues and cause cancer from getting lodged in the intestinal tract (decreases colon cancer). Since it is low
carb, it also helps people maintain a low carb/sugar diet to stop feeding the cancer glucose which the cancer
feeds upon.
YOU
CAN
yes,
eat these kinds of foods!
Other Flour Alternatives
What Flour
DO YOU USE?
16 16
PEANUT FLOUR - As long as you dont have candida, peanut four is a favorful ingredient. Peanut
four is a dry powder formed after the partial removal of oil from the nut. It is used to add favor and
protein to baked goods and snacks, as well as to sauces, marinades and dressings. While peanuts are about
25% protein, peanut four is about 50% protein. Tats because the process of removing fatty oil from
roasted peanuts enriches the levels of the remaining peanut components. Te resulting four is naturally
low in fat, high in protein and relatively low in carbohydrates. It is a great thickener for soups, a favorful
and aromatic ingredient for breads and pastries, as well as a creative coating for meats, fsh, and other
dishes. Peanut four is a good source of Vitamin E, Folate, Fiber, Niacin, Magnesium, and Phosphorus.
Peanut four is not self-rising and will need a rising agent added if called for in your recipe. When baking
with peanut four, you may want to add an extra egg or other moistening agent to prevent dryness.
HAZELNUT FLOUR - Using this four for baked goods gives your dough a sweet nuttiness as well as
fber and iron. After frst being diagnosed with a gluten allergy, you may feel tired; this is linked to an iron
defciency. I like to make my mufns with this. Nuts are considered a carbohydrate; however hazelnuts are
very low in starch. Tis four makes a very tasty Nutella Wafe!
FLAXSEED - Tis seed has many health benefts such as high-quality protein, fber, B and C vitamins,
iron, and zinc, anti-cancer properties, omega-3 fatty acids, and many other benefts. To use as an egg
substitute grind 2 tablespoons faxseed and add 6 tablespoons boiling water.
PSYLLIUM HUSK - It is a powerful fber that can be used in place of white four in many baked goods.
Some benefts include:
1. Maintains healthy cholesterol levels, including a proper balance of HDL and LDL cholesterol.
2. Decreases Constipation: Unlike stimulant laxatives, Psyllium husks are gentle and are not habit
forming. Psyllium husks bulking action makes elimination easier and more comfortable.
3. Reduces Toxins and Estrogen Dominance: Psyllium sweeps waste, excess estrogen and toxins more
quickly out of the body, so toxins are not reabsorbed from the colon back into the bloodstream.
4. Reduces the risk of getting colon cancer and hemorrhoids, alleviates bladder and kidney problems, help
lower blood glucose in diabetics, helps to make labor easier by dilating the cervix, and helps dieters lose
more weight.
5. Natural Antibiotic: It is sold as a cough syrup in many parts of the world. In Argentina it is brewed and
strained, then chilled and used to reduce infammation. In India it is used to treat rheumatism and gout in a
mixture of oil and vinegar. Old World remedies used psyllium seeds in a poultice to treat wounds and sores.
6. Gluten-Free: Psyllium husks do not contain any gluten so people who are gluten sensitive can use them.
What Flour
DO YOU USE?
17 17
Flour Substitutions (Per Cup)
Rice Flour (Gluten-Free) Bad 127 0.2 3.8 578
White Flour Bad 100 0 4 496
Wheat Flour Bad 87 0 14 407
Oat Flour Bad 78 0 12 480
Almond Flour Best 24 4 12 640
Peanut Flour Best 21 4 9 196
Coconut Flour Best 80 0 48 480
Flaxseed Meal Best 32 0 32 480
Psyllium Husk Best 80 0 72 280
Te more sugar we eat, the more we crave it. If you start your day of with cereal and skim milk,
you arent going to be able to walk by the candy jar in your ofce at 2pm! Check out these few
breakfast comparisons:
OPTION 1: 1 cup SMART START Cereal (1 cup skim milk and banana)
472 calories, 105 carbs, 4g fber = 25.25 tsp of sugar in blood (IF you didnt add any sugar!)
OPTION 2: Strawberry Protein Shake (Shamrock Shake variation)
146 calories, 4.9 carbs, 2.8g fber = 0.5 tsp sugar in blood
OPTION 3: My homemade cereal made with peanut four
187 calories, 3g carbs, 1.6g fber = 0.35 tsp sugar in blood
BREAKFAST OPTION 2 SHOWN BELOW
(Recipe on page 31)
BREAKFAST OPTION 3 SHOWN BELOW
(Recipe on page 33)
St rawberry Shake Peanut But t er Cereal
Sugar Alternati ves
Sugar And
OUR BODIES
18 18
If you crave sweets while trying to conquer addictions to food, drugs or alcohol then the sweetness of these
alternative sweeteners can help to fulfll these cravings in a healthy manner and not play havoc with weight
and blood sugar. Here are the natural sweeteners I use and why.
STEVIA GLYCERITE - Stevia glycerite is a favorite of many people. It is an herb that has been used as a
sweetener in South America for hundreds of years. One tip is to look for stevia glycerite; which has no
bitter aftertaste as compared to plain stevia. It is widely used all over the world. In Japan, it claims 58%
of the sweetener market, and was used in Japanese Diet Coke until the company replaced it with aspartame
to standardize worldwide.
CALORIES = 0
SWEETNESS = 300 times sweeter than sugar
CONVERSION = 1 tsp stevia = 1 cup of sugar
WHY I USE IT: It is great for cooking, because it maintains favor that many other sweeteners lose
when heated, but it also needs an additional sweetener in most cases when making baked goods since it
doesnt caramelize or create bulk.
BENEFITS OF STEVIA
1. WEIGHT LOSS and DIABETICS: It does not afect blood sugar metabolism. Tis makes it a great
tool in weight loss programs, but it is also for diabetics. Stevia creates a hypoglycemic efect and increases
glucose tolerance. It signifcantly decreases plasma glucose levels. In multiple human studies, blood sugar is
reduced by 35% 6-8 hours after consumption of a hot water extract of the leaf.
2. BLOOD PRESSURE: Stevia extract is a vasodilator agent. Studies show that a mix of hot water and
extract from the leaf lowers both systolic and diastolic blood pressure. Several studies demonstrated this
hypotensive action (as well as a diuretic action).
3. ANTI-BACTERIAL/ANTI-YEAST: It has anti-bacterial properties in that it helps to inhibit the
growth and reproduction of harmful bacteria that lead to disease. It helps prevent dental cavities by
inhibiting the bacteria Streptococcus mutans that stimulates plaque growth. It also has vasodilatory
activity and is efective for various skin issues, such as acne, heat rash, and problems caused by
insufcient blood circulation.
4. CANCER: It keeps your body in a ketogenic state so you can starve the cancer of sugar on which cancer
feeds upon.
Sugar And
OUR BODIES
19 19
ERYTHRITOL - Erythritol is a naturally-derived sugar substitute that looks and tastes very much like
sugar, yet has almost no calories. Erythritol has been used in Japan since 1990 in candies, chocolate,
yogurt, fllings, jellies, jams, beverages, and as a sugar substitute. Erythritol is considered a sugar alcohol
and is found naturally in small amounts in grapes, melons, mushrooms, and fermented foods such as
wine, beer, cheese, and soy sauce. Erythritol is usually made from plant sugars. Sugar is mixed with
water and then fermented with a natural culture into erythritol. It is then fltered, allowed to crystallize,
and then dried. Te fnished product is white granules or powder that resembles sugar.
CALORIES = 0 to 0.2 calories/gram (95% fewer calories than sugar)
SWEETNESS = 70% as sweet as table sugar. Use cup for cup like sugar, but you need to add
a tsp of stevia glycerite to add sweetness.
BENEFITS OF ERYTHRITOL
1. It has a crystallization property like sugar. Tis is why you cant just use stevia for baking.
2. WEIGHT LOSS and DIABETES: Erythritol does not afect blood glucose or insulin levels.
3. ORAL HEALTH: Erythritol isnt metabolized by oral bacteria which break down sugars and starches
to produce acids, which means that it doesnt contribute to tooth decay. Tis is why excess carbohydrates
and table sugar lead to tooth enamel loss and cavities formation.
4. CANDIDA: Erythritol is absorbed in the small intestines, which reduces fermentation and
decreases the detrimental problems associated with Candida (yeast overgrowth in the body).
UNDESIRED PROPERTIES: It doesnt dissolve in foods (like salad dressings/caramel)
NAME BRANDS OF STEVIA-ERYTHRITOL BLENDS
1. TRUVIA: Coca-Cola brand. It is expensive and I dont enjoy opening a million little packets if the
store doesnt carry the tubs. Tis is why I purchase erythritol and stevia glycerite separate.
2. ZSWEET: It comes in convenient large bags (as compared to the small tubs of Truvia). A lot of
people prefer the taste of ZSweet over other non-caloric sweeteners.
3. ORGANIC ZERO: It is produced from Organic Sugar Cane Juice, which is naturally fermented and
crystallized to create Organic Erythritol. Organic Zero is 70% as sweet as table sugar. You need to add
1 tsp of stevia to your baked goods when using Organic Zero.
4. SWERVE: Tis sweetener uses a Non-GMO erythritol manufacturer who employs technology that
relies on the inherent ability of certain natural yeasts to convert sugar into erythritol. Te resulting erythritol
is then purifed, dried and sieved. Tis process does not require any solvents, other than water. No synthetic
chemical processes are required and the resulting Erythritol is identical to that which is found in nature.
It measures more like sugar and it also does not have the same mouth-cooling sensation compared to
other brands of erythritol on the market. It is the only erythritol blend that uses chicory root also, which
keeps ice cream soft and cookies chewy.
Sugar Alternatives
Sugar And
OUR BODIES
20 20
XYLITOL - Xylitol occurs naturally in many fruits and vegetables and is even produced by the human body
during normal metabolism. Manufacturers make it from plants such as birch and other hardwood trees
and fbrous vegetation. Some people prefer the taste of xylitol. I only use it when I have to since it has a
higher calorie content and causes an increase in insulin. Before I found JUST LIKE SUGAR, I used this
for my caramel sauce.

CALORIES = 2.4 calories/gram; 1 tsp has 9.6 calories and 1 tsp of sugar has 15 calories
(40% fewer calories and 75% fewer carbs than table sugar)
SWEETNESS/ CONVERSION = Same as table sugar. Use cup for cup.
BENEFITS OF XYLITOL
1. 40% fewer calories than sugar.
2. Researchers found that kids who consistently chewed Xylitol gum had 40% fewer ear infections than
those who did not.
3. Pregnant women beneft from Xylitol to keep their teeth healthy especially during the third
trimester, when teeth are especially soft.
4. Eating Xylitol gum or mints stimulates saliva fow. Tis will protect your teeth because it brings the
PH levels close to neutral. (diet soda has a pH 2.2)
5. Reduces tooth decay: If you drink acidic sports drinks frequently, eat carbohydrates often and spend
hours dehydrated and breathing through a dry acidic mouth, such as athletes and teenagers, these are risk
factors for tooth decay. Xylitol can help.
6. Studies show that a consistent use of at least 6-8 grams of Xylitol daily can reduce cavities as much as 80%.
If you already have gum disease or cavities, these problems can be reversed. Regular use of Xylitol can stop
things from getting worse (along with a grain-free diet and increased consumption of fat soluble vitamins
A, D, E and K).
UNDESIRED PROPERTIES: Xylitol has very few known side efects, although some people report diarrhea
when adding xylitol into their diets. NOTE: Xylitol is fatal to animals so dont let your dog get a piece of
sugar free gum!
NATURES HOLLOW PRODUCTS are made with xylitol: some of the items are pancake syrup,
honey, jelly, BBQ sauce, and Ketchup
Sugar And
OUR BODIES
21 21
JUST LIKE SUGAR - Made from chicory root, calcium, vitamin C, natural favor and orange peel.
CALORIES = 0
SWEETNESS = Same as table sugar. Use cup for cup.
Just Like Sugar has none of the strong aftertastes of stevia or artifcial sweeteners. It also keeps ice cream soft,
makes perfect caramel sauce, makes cookies soft on the inside and chewy on the outside, and it tastes great.
BENEFITS OF CHICORY ROOT (this is found in Swerve and Just Like Sugar)
1. CHOLESTEROL: It decreases the levels of serum LDL cholesterol in the blood.
2. INFLAMMATION: It contains vitamin C, one of the most powerful antioxidants.
3. DIABETES: Te inulin content is not digestible, so its lack of glucose can help promote optimal
blood sugar levels while also increasing stool bulk and consistency.
4. CONSTIPATION: It provides soluble fber, which improves digestion.
5. GALL BLADDER ISSUES: It builds your bodys resistance to gallstones and liver stones. By
increasing the fow of bile, it assists the body in digesting foods and liquids. Te extra bile also helps
break down fats in the body. Chicory root has a mild laxative efect, increases bile from the gallbladder,
and decreases swelling.
6. URINARY INFECTIONS, KIDNEY STONES and GOUT: It has diuretic properties that provide
protection for the urinary tract system and kidneys. Toxins are removed and the cleansing of the body
is stimulated because of an increase in urine fow. It has been used to expel gravel, calcium deposits,
and excess uric acid from the body, which helps to prevent gout and kidney stones.
7. WEIGHT LOSS: Chicory root benefts weight loss because of the efect it has on the digestive system.
It is an excellent source of fructooligosaccharides which help promote the growth of benefcial bacteria in
your digestive tract. It also increases the rate of the breakdown of fats. It also helps with weight loss because
it helps keep insulin levels low while enjoying sweet foods.
8. NATURAL LIVER CLEANSER: Chicory root also supports the bodys detoxifcation system through
the liver and kidneys, and is believed to help with calcium absorption. Chicory also helps prevent jaundice
and an enlarged liver when mixed with water. Because of Chicory Roots potential for removing contaminants
from the digestive system, the liver does not have to work as hard to flter out toxins that may have escaped
into the bloodstream. It also acts as a gentle laxative and diuretic for removing excess water and toxins, and
this can also reduce strain on the liver.
Celebrate
yourSweetTooth!
with beneficial alternatives
My recipes will call for erythritol and stevia glycerite. I use these separate to help keep my costs down. In
any recipe you can use Swerve, Truvia, Organic Zero, Xylitol or Just Like Sugar. In order to use a diferent
product, use the same amount of sweetener for the amount of erythritol in the recipe and omit the stevia
(except for Organic Zero, that is only erythritol and you will still need stevia for sweetness).
1 cup erythritol and 1 tsp stevia = 1 cup ZSweet
1 cup erythritol and 1 tsp stevia = 1 cup Truvia
1 cup erythritol and 1 tsp stevia = 1 cup Xylitol
1 cup erythritol and 1 tsp stevia = 1 cup Just Like Sugar
1 cup erythritol and 1 tsp stevia = 1 cup Organic Zero and 1 tsp stevia
1 cup erythritol and 1 tsp stevia glycerite = 1 1/4 cup sugar
1 cup erythritol and 1 tsp stevia glycerite = 1 1/4 cup Swerve
NOTE: If a recipe calls for a specifc
sweetener, the fnal product will not be
the same if you substitute a diferent
sweetener, for example, ice cream will
not be soft if you use all erythritol
instead of Just Like Sugar.
Sweetener Conversion
Sugar Alternatives
Sugar And
OUR BODIES
22 22
9. ANXIETY: It is a natural sedative and anti-infammatory for the nervous system. If you have anxiety issues
and still drink cofee, this sweetener can help.
10. INDIGESTION: It acts as an herbal antacid; the root neutralizes acid and corrects acid indigestion,
heartburn, gastritis, vomiting and upset stomach. Because it stimulates bile production, this helps to speed
up the digestive process after eating too much rich food.
11. SKIN: Used externally, the Chicory Root has healing properties for cuts, sunburn, swellings,
hemorrhoids, and poison ivy. It reduces the infammation of rheumatism and the pain of sore joints.
UNDESIRED PROPERTIES: It is expensive, but other than that it is perfect! NOTE: It is 96g fber
per cup so if you add it to liquid (such as melted butter) it will gel up.
ALLERGENS: If you are allergic to ragweed, you may be allergic to the Chicory Root. ChocoPerfection
Chocolate Bars are sweetened with Chicory Root.
GLYCEMIC INDEX OF SWEETENERS
Maple Syrup = 54
Honey = 62
Table Sugar = 68
Splenda = 80
High Fructose Corn Syrup = 87
Stevia Glycerite = 0
Erythritol = 0
Swerve/ZSWEET = 0
JUST LIKE SUGAR = 0
Xylitol = 7
Some of my specifc ingredients and tools are hard to fnd (or really expensive in grocery stores).
I created an online store where you can fnd these ingredients and tools at the best prices I have found.
For easy online shopping go to: http://astore.amazon.com/marisnutran05-20
where to find that I use throughout this book
tools and Ingredients
Fruit Roll Ups
Sugar And
OUR BODIES
23 23
Directions...Place strawberries (and sweetener if using) in a
food processor and blend until smooth. Add in the water. Place the
mixture in a saucepan and bring to a simmer for 10-15 minutes to
cook the fruit. Lightly spray a large cookie sheet or baking dish
(I used 2 lasagna pans) with coconut oil spray. Turn oven to
140 degrees F and dehydrate for 8 hours. Make sure to keep your
oven low enough so you dont bake the fruit, just dry it, OR you
can use a dehydrator.
Makes 8 servings. NUTRITIONAL COMPARISON (per serving)
Store Bought Roll Up =
55 calories, 0.5g fat, trace protein, 13g carbs, 0g fber (13g efective carbs)
Healthifed Roll Up =
23 calories, 0.2g fat, 0.5g protein, 5.5g carbs, 1.4g fber (4.1g efective carbs)
Ingredients:
4 c. strawberries OR other fruit
1/2 c. water
4 TBS Just Like Sugar OR Swerve
(optional)
QUOTE BY
TIMES
MAGAZINE:
General Mills is basically
dressing up a very cheap
candy as if it were fruit
and charging a premium for
it, said Steve Gardner,
litigation director for the
science center. Its an
elaborate hoax on parents
who are trying to do right by
their kids.
Try this easy
SugarAlternative
RECIPE
Look at that beautiful color! Tese
tasted great with no chemical,
plastic-like favor.
Why Whey Protein
Quick
Tip
When buying a
whey protein
product, Whey
Protein Isolate is
the highest quality
you can buy; which
has at least 90%
protein with only
trace amounts of carbs.
Also check the sugar
count; some brands
add way too much
sugar to make whey
taste like candy and
get you hooked on
their productand
that sugar is toxic to
our health!
Why Whey
PROTEIN?
24 24
Did you know that if you gain 10 pounds of muscle, you will burn an extra
3500 calories per week? To burn that many calories doing cardio, you would
have to run for an hour each day of the week! To build 10 pounds of muscle,
feed your body a high quality whey protein 1-3 times a day, and increase
strength training. Whey protein is my favorite addition to my diet in the
past few years.
TOP 10 REASONS TO CONSUME WHEY
1. Boost Immune System - Whey protein includes high levels of the amino acid
cysteine, which produces glutathione, a potent antioxidant that maintains
immune health. One of the frst indications in patients with autoimmune
diseases is a decrease in glutathione levels. Many studies have proven adding
whey protein to patients with chronic fatigue syndrome, cancer, and HIV
can greatly enhance their immune system. Scientists discovered that whey
proteins stopped the growth of breast cancer cells in test tubes. It was also
proven that when patients ingest at least 24 grams of whey a day, they had a
noteworthy reduction in the size of cancer tumors.
2. Enhance Infant Formula - Whey protein contains alpha-lactalbumin and
is the main nutrient in human breast milk. Tis makes whey protein a very
important nutrient to include in infant formulas and should be the frst protein
consumed by babies. Good news to mothers; the Journal of Pediatrics found
that formulas with whey protein have been shown to help reduce the length of
crying spells in babies with colic. Not all contain whey because it costs more.
3. Beneft Cardiovascular Health - Adding whey along with your doctors
prescription can be a great balance to help your heart. Clinical research
discovered that whey protein reduces blood pressure in individuals who are
borderline hypertensive.
4. Increase Lean Body Mass - Our muscles need branched chain amino acids
(BCAAs) during long periods of exercise and added stress, which can also have
a negative efect on the immune system. Whey proteins are naturally high in
BCAAs that are easy to digest. It immediately supplies the muscles with the
high quality protein it is screaming for, which directly correlates to an increase
in physical performance and enhanced body composition.
Here is a very clever
way to sneak that
protein in your
kids diet in the
morning. . . wafes
that use whey protein
in the ingredients!
Why Whey
PROTEIN?
25 25
5. Contribute to a Positive Mood - Stress is a well-known cause of a decrease in serotonin levels in the brain,
which can cause depression. Clinical studies found that including whey protein is helpful in enhancing
moods and in boosting serotonin levels because it is high in tryptophan, a natural relaxant. Whey is great
for people with high stress lifestyles and elevated cortisol hormones.
6. Superior Protein Source for Lactose, Casein or Gluten Free Diets - Whey protein isolate is the purest
form and is over 90% protein. Whey protein isolate contains only trace amounts of lactose, therefore
people with lactose allergies can safely enjoy whey. It is also a great protein source for people with Celiac
disease who are on gluten or wheat protein-restricted diets.
7. An Appetite Suppressor - One of the nutrients in whey protein, glycomacropeptide, stimulates the
release of cholecystokinin, which is an appetite suppressing hormone.
8. Stave of Osteoporosis - Osteoporosis afects over 25 million Americans. We have the highest rate of hip
fractures, yet we have the highest intake of calcium in the world, next to Sweden. Studies show that low
protein intake, including low levels of animal protein consumption, was directly related to increased levels
of bone loss. Impact exercise, such as walking, and sufcient amounts of protein in the diet can enhance
bone health and may help to reduce the frequency of osteoporosis.
9. Help Protect against Ulcers and Acid Refux - Lactoferrin, a nutrient in whey protein, is a known inhibitor
of many forms of bacteria that is responsible for digestive problems; such as gastritis and ulcers. In addition,
recent animal studies show promising results that it also kills the bacteria responsible for acid refux.
10. Aid Wound Healing - People who have burns or are recovering from surgery require additional protein
in their diet. Exciting new studies indicate whey protein nutrients promote the growth of new body tissue.
I recommend these Protein Powders: http://astore.amazon.com/marisnutran05-20?_encoding=UTF8&node=56
Jay Robb is a superior weight loss brand that uses stevia to sweeten their whey; they also use whey sourced
from grass fed cows not treated with rBGH (Growth Hormone). Im not one to drink my calories...I like
to eat! So, I use whey in many of my recipes.
so
good!
breakfast...
Recipe on page 43
Specific Ingredients
26
Fun Food
SUBSTITUTIONS
Many everyday food ingredients are very high in sugar and carbs. Tese tables show the various substitutions I use
in my recipes. Use this chart to understand the healthier alternatives and why I have selected various ingredients.
MASHED POTATOES SUBSTITUTE: Caulifower for potatoes
Steam some fresh or frozen caulifower. Ten add a dash of butter to the caulifower, add a little chicken
broth or heavy cream, and puree in a food processor or blender. To make it even better, try adding roasted
garlic, cheese, or sour cream to the mixture. If you are apprehensive about your family liking this, just
substitute the potatoes for caulifower the frst time and see if anyone says anything!
Carbohydrates Eliminated: 30g per cup
Te Taste Test: After a couple of bites, you forget its not potatoes.
Potato Substitutions (Per Cup)
Potato Bad 28 2 4 116
Sweet Potato Bad 27 6 4 114
Kamucha Squash (NOT Butternut) OK 7 3 1 30
Pumpkin (for sweet potato) OK 7.5 1.6 0.6 30
Turnips OK 8 5 2 36
Jicama OK 11 2 6 46
Daikon Radish Best 2 0 0.5 30
Caulifower Best 3 1 1 28
RICE SUBSTITUTE: Caulifower Rice instead of white rice
Process fresh caulifower with a food processor until it is the size of rice. Pan fry the rice in a dash of butter.
Dont add water, caulifower absorbs water like crazy, and the granules will become gummy. To keep it
fufy, just let the moisture in the caulifower do its work. Great for Mexican dishes, Asian dishesKids
even like it.
Carbs Eliminated: 32g per cup
Te Taste Test: Awesome, I like it better than white rice!
Rice Substitutions (Per Cup)
White Rice Bad 53 0 0 242
Brown Rice Bad 46 0 4 218
Quinoa Bad 39 0 5 222
Wild Rice Bad 35 1.2 3 166
Caulifower Rice Best 3 1 1 28
27
Fun Food
SUBSTITUTIONS
PASTA SUBSTITUTE: Spaghetti squash for spaghetti OR Fresh Shredded Zucchini
Cooked spaghetti squash is Mother Natures spaghetti. Squash has a fesh that has noodle-like strands. Cut
the squash in half and remove the seeds. Ten place each half (cut side down) on a plate with a quarter cup
of water. Microwave the squash for 8 to 10 minutes or until its soft to the touch. Let it cool, then scrape out
the spaghetti strands and top with low sugar marinara sauce and cheese.
Carbohydrates Eliminated: Squash = 30g per cup! Zucchini = 40g per cup!
Te Taste Test: Great. Spaghetti squash has exactly the same consistency as real pasta.
Pasta Substitutions (Per Cup)
White Pasta Bad 43 0 5 246
Spaghetti Squash OK 10 4 2 42
Bean Sprouts Best 6 4 2 31
Artichoke Hearts Best 6 0 4 40
Cabbage Noodles Best 5 3 2 22
Eggplant (lasagna noodles) Best 5 2 3 20
Zucchini Noodles Best 4 2 1 20
Sheritaki Tofu Noodles Best 3 0 2 20
Shaved Deli Meat (Enchilada) Best 0 0 0 30
BAKING SUBSTITUTES: In my family we treat corn, carrots, potatoes and rice as starchy foods, as if they were
sweets (starch and sugar = excess weight gain). Tey are all starchy carbohydrates as are the products made from them
(chips, cereal, rice cakes and snacks). So we never use alternative fours made from corn, rice or potatoes. 4 grams of
carbohydrates from sugar or starch becomes 1 teaspoon of sugar in our body!
Flour Substitutions (Per Cup)
Rice Flour (Gluten-Free) Bad 127 0.2 3.8 578
White Flour Bad 100 0 4 496
Wheat Flour Bad 87 0 14 407
Oat Flour Bad 78 0 12 480
Almond Flour Best 24 4 12 640
Peanut Flour Best 21 4 9 196
Coconut Flour Best 80 0 48 480
Flaxseed Meal Best 32 0 32 480
Psyllium Husk Best 80 0 72 280
Whey/Egg White Protein Best 1 0 0 440
Juice Facts
Quick
Tip
Te average American
in 1960 consumed
2 tsp of sugar/day.
In 2011 it is over 65
tsp every day! Fructose
consumption accounts
for approximately
10.2% of total calories,
EMPTY calories I might
add. No wonder we have
a problem with the rise
in cancer, diabetes, liver
disease, and obesity.
Most children are
losing at least 27% of
daily cellular energy to
dehydration. Chronic
dehydration causes
constant fatigue,
lack of concentration,
infammation, weight
gain, toxicity, immune
dysfunction, allergies and
more. For every 1% your
cells are dehydrated, they
lose 10% of their power
to produce energy!
Juice, a.k.a.
LIQUID CANDY
28
Drink till you foat. Water that is, NOT Juice! FYI: Welchs 100% No Sugar
Added Grape Juice has MORE sugar (fructose) than a 12 ounce can of soda!
Not to mention that grapes are one of the most pesticide-flled fruits. Fruit
Juice is Liquid Candy. It sounds healthier than soda, but 100% fruit juice
may actually contain far more sugar than you bargained for. A recent study
released earlier this year by the American Academy of Pediatrics found that
children are getting too many calories though liquid candy such as fruit juice.
Too many sweet foods such as soda and sweetened fruit juice may be as
damaging to your liver as alcohol. A group has reported in Te Journal of
Nutrition that people who consume more dietary sources of sugars, such
as soft drinks and sweetened foods, have a high risk of fatty liver disease, the
same liver disease that may afect regular drinkers and alcoholics. It has
been suggested that the reason sugar harms your liver is that it feeds bad
bacteria in our digestive system causing an overgrowth. Tese bad bacteria
then produce toxins that enter the blood stream and damage the liver.
Sally Fallon, author of NOURISHING TRADITIONS, states, Tere is as much
sugar in a small glass of orange juice as there is in a candy bar and most of it
fructose, which is more harmful than the sucrose of sugar. Consumption of
apple juice has been linked to failure to thrive in infants. Excessive consumption
of fruit juice upsets the acid-alkaline balance of the body. Even consumption of
veggie juice can cause this imbalance. Over consumption of fruit can cause
severe mineral defciencies. Fruit should be consumed in moderation. Te earlier
you introduce fruit to children, the earlier a sweet tooth develops.
HEALTHIFIED SNOWCONE
recipe on opposite page
PASSION ICED TEA
a juice substitute,
with lots of favor
29
Apple Juice
Healthifed Snowcone
Drinks
Fresh, Tasteful,
AND GOOD 4 U
Directions...Place tea bags in very hot water and let steep for
3-5 minutes. Allow to cool in the fridge for 3 hours or overnight. (I always
have strawberry iced tea in the fridge). Sweeten with Capella drops to desired
sweetness. (some tea will steep in cool water so you dont have to wait to cool it
down!) Place ice in snowcone maker and top the crushed ice with the strawberry
iced tea. NOTE: for an even tastier snowcone, make the tea into ice cubes and
crush those to make the snow-cone!
NUTRITIONAL COMPARISON (per 8 ounce serving)
Traditional ICE-E = 117 calories, 0g fat, 0g protein, 29g carb, 0g fber (29g efective carbs)
Healthifed ICE-E = 0 calories, 0g fat, 0g protein, 0g carbs, 0g fber (0g efective carbs)
Ingredients:
4 c. ice
2 strawberry tea bags
1 c. water
1 tsp NOW Strawberry Stevia
OR Capella Drops
(See picture opposite page)
Directions...Put water in large pot, and heat on
high until boiling. Add tea bags and let steep until desired
strength is acquired. Stir in sweetener if desired. Once cool,
place in cool bottles to store in the fridge.
NUTRITIONAL COMPARISON (per serving)
Apple Juice = 117 calories, 0 fat, 0 protein, 29g carbs, 27g sugar
Healthifed Juice = 0 calories, 0 fat, 0 protein, 0 carbs, 0 sugar
Ingredients:
1 gallon water
15 apple tea bags or any other favor
Stevia glycerite OR Swerve to taste
Perfect for those
HOT
SummerDays
Warm, Cozy,
FUZZY BELLY
30
Breakfast
Hot Chocolate
Directions...Place chocolate, sweetener, milk,
and salt in a 2-quart saucepan over medium-low heat.
Heat, stirring, until chocolate melts and mixture is well
blended. Add vanilla and serve.
Traditional Hot Chocolate =
283 calories, 15.3g fat, 9g protein, 32g carbs, 2.3g fber (29.7g efective carbs)
Healthifed Hot Chocolate =
113 calories, 10g fat, 3g protein, 6.3g carbs, 3.4g fber (2.9g efective carbs)
Ingredients:
2 oz. (2 squares) Unsweetened Chocolate
1/3 c. Erythritol and drop of Stevia
OR Swerve
4 c. Unsweetened Almond Milk OR
2 cans Coconut Milk
1/2 tsp Celtic Sea Salt
1/2 tsp Vanilla
Drinks
Having a hard time getting your kids of to school on time? You can make the frozen hot chocolate shake on
the opposite page the night before and put it in a special cup reserved for your child. Ten place it in the freezer
overnight. In the morning on the way to school, the shake will thaw and they have a healthy milk shake for
breakfast and no messy clean up! Or take it out when you wake up and let thaw for a bit and drink.
Busy FAMI LYt i p...
Frozen Hot Chocolate
These Will
WOW YOU
31
Directions...Place all ingredients in a blender,
blend until very smooth and enjoy!
Makes 1 serving. NUTRITIONAL COMPARISON (per serving)
Culvers Chocolate Mixer =
993 calories, 53g fat, 16g protein, 113g carbs, 2g fber (111g efective carbs)
Healthifed Chocolate Shake =
365 calories, 18g fat, 29g protein, 6.5g carbs, 2g fber (4.5g efective carbs)
Ingredients:
1 c. unsweetened Vanilla Almond Milk
1/4 c. Cocoa Powder
2 oz. Cream Cheese OR Coconut Cream
2 TBS Swerve OR 1 tsp Stevia Glycerite (or more to taste)
1 scoop Jay Robb Chocolate Whey OR Egg White Protein
1 c. crushed ice
Shamrock Shake
Directions...Place all ingredients in a blender.
Puree until smooth. Pour into 2 glasses.
Makes 2 servings. NUTRITIONAL COMPARISON (per 16 ounce serving)
McDonalds Shake =
680 calories, 20g fat, 14g protein, 111g carbs, 0 fber (111g efective carbs)
Healthifed Shake (coconut milk) =
Healthifed Shake (almond milk) =
Ingredients:
1/2 c. avocado
3/4 c. unsweetened Almond Milk OR full fat Coconut Milk
1/4 c. Jay Robb Vanilla Protein Powder
2 TBS Cream Cheese OR Coconut Cream, softened
1 c. crushed ice
4 TBS Erythritol OR Swerve
1 tsp Stevia Glycerite (omit if using Swerve)
1/4 tsp mint extract OR 1 TBS fresh mint leaves
OPTION: use a diferent extract like mango to change favors
OR use a diferent favor protein powder such as pia colada
Drinks
Strawber r y Vari ati on:
Use strawberry extract in place of mint
and 1/16 tsp natural food dye (dye is optional)
Chocolate PB
Blueberry Crunch
Protein
Facts
Eating protein for
breakfast is crucial
because it creates
energy that outlasts
carbohydrates.
A boost of protein in
the morning will help
prevent your body from
using muscle fber for
energy. Breaking down
muscle for energy will
slow metabolism, so it is
essential that you prevent
this from happening.
Eating a high-protein
breakfast is great for our
metabolism because it
wakes up our liver and
gives it something to do.
Your liver is the metabolic
factory of your body.
A high-protein breakfast
can increase your
metabolic rate by 30%
for as long as twelve
hours, the calorie-burning
equivalent of a 4 mile
jog. Carbohydrates are
easy for your liver to use,
increasing liver
metabolism by only four
percent, whereas protein
must be taken apart and
re-assembled for use in
your body. Tis lively
efect of protein has
recently been shown
to be the secret in
supporting your natural
ability to burn fat
more efciently when
consuming a diet higher
in protein.
Start The Day
32
Do you send your kids of to school with a bowl of cereal, skim milk and a banana?
Tis type of a breakfast is setting them up for array of issues, not just weight problems.
Even so called healthy cereals such as SMART START will create a lot of problems
(I use to eat this thinking it was a great diet food...which was also why I was so
overweight). Lets look at the math...
1 cup of Smart Start cereal + 1 cup of skim milk + banana sliced on top =
472 calories, 105 carbs, 4g fber
Tis becomes 25.25 tsp of sugar in your blood. Do you remember what a normal
blood sugar is? It is 1 tsp of sugar! No wonder our kids are diagnosed with ADHD
and attention issues. It is hard to focus when our blood sugar is so high. AND what
goes up crashes down. So low blood sugar also happens, which causes brain fog
and shakiness...I remember these days, no one wanted to be around me just before
lunch because my blood sugar was too low and I was cranky!
BETTER BREAKFAST OPTIONS
OPTION 1:
2 eggs, with 2 cups of mushrooms,
peppers, and onions
190 calories, 9 carbs, 3g fiber =
1.5 tsp of sugar in blood
OPTION 2:
My homemade cereal with 1 cup
unsweetened almond milk
220 calories, 8.8 carbs, 4.6g fiber =
1.05 tsp of sugar in blood!
OFF RIGHT!
Captain Crunch Berries
Cereal and Brain Health
Recipes on opposite page
To eat i s a necessi ty; to eat HEALTHY is an art
Breakfast
Heart Healthy
CEREAL OPTION
33
Directions...Preheat oven to 300 degrees F. Combine sweetener,
almond four, whey, extract and food coloring in a small bowl. Add in butter and
water with a blender until mixture resembles coarse crumbs. Place on a cookie sheet
with defned edges or the butter will leak of. Bake for 12-20 minutes or until golden
brown. Remove from the oven and gently stir while still hot. Let cool in the cookie tin
(it will crisp up A LOT). Break pieces apart and enjoy with unsweetened almond milk.
Post Cereal = 220 calories, 3g fat, 3g protein, 45g carbs, 2g fber (43g efective carbs)
Healthifed Cereal = 211 calories, 16g fat, 15.6g protein, 4.2g carbs, 1.6g fber (2.6g efective carbs)
Ingredients:
2/3 c. Erythritol
1 tsp Stevia Glycerite
1 c. Almond Flour
1 c. JAY ROBB Strawberry Whey
Protein OR Egg White Protein
1/2 c. Butter OR Coconut Oil
softened
2 TBS water
1 tsp pure organic Cherry Extract
1 tsp natural red food
coloring (if desired)
Directions...Preheat oven to 300 degrees F. In a large bowl, combine erythritol and
stevia glycerite, peanut four, whey, and extract in a small bowl. Cut in butter and water with fork
or pastry blender until mixture resembles coarse crumbs. Divide the dough in half and place half of
the peanut butter dough on a cookie sheet with defned edges. Keep the other half in the bowl and
add the cocoa powder; stir to combine well.
Place the cocoa cereal dough on separate cookie sheet with defned edges or the butter may leak
of. Bake for 12-20 minutes or until golden brown. Remove from the oven and gently stir while
still hot. Let cool in the cookie tin (it will crisp up A LOT). Break pieces apart and enjoy with
unsweetened almond milk.
Healthifed Cereal = 187 calories, 12g fat, 14.5g protein, 3g carbs, 1.6g fber (1.4g efective carbs)
Ingredients:
2/3 c. Erythritol
1 c. Peanut Flour
1 c. JAY ROBB Chocolate Whey
Protein OR Egg White Protein
melted
2 TBS water OR 2 more TBS
oil for a crunchier cereal
2 TBS unsweetened Cocoa Powder
OPTIONAL:
1 tsp pure Chocolate Extract
Directions...Preheat oven to 300 degrees F. Combine 1/3 cup erythritol and stevia
glycerite, 1/3 cup crushed nuts, almond four, whey, blueberry extract and cinnamon in a small
bowl. Cut in butter with fork or pastry blender until mixture resembles coarse crumbs. Place on
a cookie sheet with defned edges or the butter will leak of. Bake for 12-20 min. or until golden
brown. Remove from the oven and gently stir while still hot. Let cool in the cookie tin (it will crisp
up A LOT). Break pieces apart and enjoy with unsweetened almond milk.
Healthifed Cereal = 220 calories, 18g fat, 9.2g protein, 4g carbs, 2g fber (2g efective carbs)
MILK COMPARISON (per cup)
Skim Milk = 90 calories, 13g carbs, 0.6g fat, 8g protein, 13g carbs, 13g sugar (13g efective carbs)
Unsweetened Almond milk = 35 calories, 0g fat, 1g protein, 1g carb, 0g sugar (1g efective carbs)
Ingredients:
1/3 c. Erythritol
1/3 c. crushed almonds/
pecans/walnuts
1/4 c. Almond Flour
1/4 c. Vanilla Whey Protein
OR Egg White Protein
1 tsp ground Cinnamon
1/4 c. Butter OR Coconut Oil,
softened
1 tsp pure organic Blueberry
Extract OR Vanilla
Chocol ate PB
Captai n Crunch Berri es
Bl ueberr y Crunch
Breakfast Cereals
Picky Eaters and Gut Bacteria
Quick
Tip
TRY THI S:
Dont refer to new
food that you are
encouraging your
kids to try as...
this is healthy,
I dont know if
you will like it.
Act as if it is the same
pizza or fried rice and
see if they notice the
diference. OR
tell them...
this will give you
Super Powers!
rather than say
healthy.
Too many kids think
of healthy as tasting
bad. Tis trick also
works with adults.
Telling them it is
healthy, automatically
leads their mind to
think that it might
taste bad.
Good Gut
BACTERIA
34
Do you have a picky eater in your home that only likes bland foods like butter noodles?
Tey are most likely low in healthy gut bacteria. You have trillions of bacteria in your
digestive tract. Tey are a major part of your immune system. A healthy lower intestine
should have about 85% of good bacteria to prevent the colonization of disease causing
organisms like salmonella or E. coli. When I ask someone if they take probiotics, I
almost always get the response, I eat yogurt. Yogurt only contains acidophilus, but
that is only one of hundreds of friendly bacteria we need. Our bodies should have
somewhere between 400 and 500 types of bacteria. And the type of yogurt is usually
Yoplait Low Fat which has more sugar than a Kit Kat bar... that kind is not going
to help here. Probiotics stop the growth of harmful bacteria which cause digestive
problems (are you going #2? You should every day!); they also improve digestion
and absorption of vitamins; and enhance the immune system.
Te frst 2 years of life are crucial for our long-term immune responses. Bacterial
colonization patterns set up in the frst years and continue to grow throughout our
lifetime. Te medications and foods that we give our kids totally afect this delicate
balance. Probiotic supplementation promotes health in infants. Tey prevent eczema,
diarrhea, diaper rash, and cradle-cap. Tey also decrease anemia and asthma. Probiotics
lower the chances of food allergies and eliminate thrush. In older children, probiotics
have been found to reduce the severity and frequency of respiratory infections and
prevent irritable bowel syndrome, diarrhea, and constipation. Kids with allergies,
ADHD, Autism (entire Autism spectrum), Celiac Disease, Constipation, Diarrhea,
Diabetes, Halitosis (bad breath), Eczema, Leaky Gut Syndrome can all beneft from
healthy doses of probiotics. Acne would also be an indication of low good bacteria.
Having a bought of diarrhea, taking an antibiotic, eating a diet high in refned
carbohydrates and low in fber and stress can all deplete a healthy intestinal fora. If
a child has been on an antibiotic, it is extremely important to replenish the benefcial
bacteria lost by taking a quality probiotics supplement.
When shopping for probiotics look for lactobacilli and bifdo bacteria. Lactobacilli
is found in the small intestine and bifdo bacteria is found in the colon. Fermented
foods contain healthful bacteria: Kombucha Tea, sour cream, buttermilk, sauerkraut,
pickles, and many PLAIN yogurts (not yoplait:). But generally pasteurization has
eliminated the fora found in modern food. As a result, companies are fortifying foods
with probiotics in an efort to re-introduce this bacteria. To read more on probiotics
and serotonin connection check out my book: Secrets to Controlling Your Weight
Cravings and Mood.
Te chicory root in JUST LIKE SUGAR is a pre-biotic that helps store probiotics.
Malt-OH-Meal
Breakfast
Kids Will
this OATMEAL
35
Directions...Combine warm milk, fax, whey, stevia,
cinnamon, nutmeg and vanilla in a bowl. If using
psyllium husk, you will add that here as well. Stir until
mixed well and let sit for a few minutes or overnight
until the oatmeal thickens (if you grind your faxseed
fresh, it will thicken and it will have tons of Omega 3s).
Enjoy!
Traditional Oatmeal =
187 calories, 2g fat, 3g protein, 29g carbs, 2.8g fber (26.2g efective carbs)

Healthifed Oatmeal =
Ingredients:
1 c. of warm Almond Milk
OR Coconut Milk
2 TBS freshly ground Flaxseeds
OR Coconut Flour
4 TBS vanilla Jay Robb Egg White
OR Whey Protein
1 drop Stevia Glycerite
tsp Cinnamon
tsp Nutmeg
1 tsp Vanilla OR Maple Extract
1 tsp Psyllium Husk (optional thickener)
TASTY OPTIONS:
you can add some nuts or
use a diferent protein powder favor
such as chocolate or strawberry
Make a large batch on Sunday night. Easy to warm up small batches in the morning for a quick nutritious breakfast.
Sneaky Snacks
Quick
Facts
Eczema is an
auto-immune response.
And there is more and
more proof that food
intolerance (as well as
food allergy) efects
the immune system.
Eliminating common
allergens such as gluten
and dairy often clear up
the skin. Adding freshly
ground fax can clear
the skin up even faster.
Prostaglandins infuence
skin health and are
the bodys chemical
messengers. It is created
from the essential fatty
acids that we eat, such
as fax, seafood and
evening primrose oils.
Tey are not stored in
the body. Tis is why
consuming essential
fatty acids every day is
so important! Please be
aware that during the
healing process your
body eliminates toxins
from the cells which
had built up and
eczema may reappear
or get worse for a
period of time. Tis
process is known as
a healing crisis.
Try Being
SNEAKY
36
You cant hide a lot of super-healthy foods...I dont think I could disguise
salmon in an ice cream and my nephew will never try KALE CHIPS again!
But faxseeds have an agreeable favor and texture for kids. Flaxseeds are great
sources of omega-3s (proven to help with improved learning capacity as well as
many other health benefts), they are also afordable and tasty. Try adding them
to trail mix or making healthy candy by mixing them with xylitol honey and
toast them on low heat. Once your kids get used to the nutty favor, you can
work them into other not-so-sweet recipes like salads. Tey are also flled with
fber to help balance our blood sugar out when we eat excess carbohydrates
and sugar.
Sugar and carbohydrates are so gratifying. Tat frst bite of heaven can
calm us down and give us energy at the same time. Its like magic, with
the power to fip our mood 180 degrees. Tats the upside of carbohydrates.
Te downside is that the more you eat them, the more you want them. Excess
carbohydrates causes a hormonal imbalance, which leads to more carbohydrate
cravings, mood imbalances and weight gain, literally turning your body into
a fat-making, fat-storing machine. However, Ive got good news for you.
You are in charge and can get of the fast track to diabetes; and you can do it
naturally. An overconsumption of fat-free foods and a sedentary life can lead to
a condition called insulin resistance; which is a physical imbalance that makes
the body respond abnormally to carbohydrate-rich foods and causes people to
gain weight.
Sugars are the simplest form of carbohydrate; which can be natural such as
lactose (milk sugar) and fructose (fruit sugar), or can be refned such as sucrose
(table sugar). All starchy foods, like potatoes, and sweet foods, like fruits, raise
blood sugar quickly. When digested they are immediately absorbed into the
bloodstream, causing an increase in the hormone insulin. Insulin clears sugar
and fat from the blood and to be stored in the tissues for future use. Tis
causes weight gain. No matter where the carbohydrates come from; 4 grams
of carbohydrates equal one teaspoon of sugar in our body. Let me say that
again4 grams of carbohydrates equal 1 teaspoon of sugar in our body.
So with that thought, a small Blizzard has 530 calories and 83 grams of
carbohydrates; which equals 21 teaspoons of sugar. A nine ounce bag of
potato chips equals 32 teaspoons of sugaradd a soda, thats another
16 teaspoons of sugar.
Soy protein isnt a good
substitute for whey protein!
About 20 percent of babies in
the United States are now fed
soy formula, but the estrogens
in soy can cause long term harm
to your babys sexual development
and reproductive health that is
irreversible. Babies consuming
soy formula ingest about
5 birth control pills worth
of estrogen every day.
SOY
FACTS
Super Power Waffes
Breakfast
Fun Food
FOR FAMLY
37
Directions...In a large bowl mix the fax meal and baking
powder. In a small bowl, mix the eggs, and milk. Add the vanilla,
cinnamon and Stevia, whisking well. Add wet to dry and mix in
the softened oil/butter. Using a soup ladle, scoop about 2-3 table-
spoons of the mixture into your wafe iron. Serve with Natures
Hollow Syrup.
Tese turned out way better than expected! Nice and crispy.
I made a batch of these and froze them to put in the toaster for
easy breakfasts. Make sure your wafe iron is HOT HOT HOT
before you make the frst one. I also noticed that they needed to
bake in the wafe iron a bit longer than a traditional wafe.
Traditional Wafes =
206 calories, 6.5g fat, 4g protein, 35g carbs, 1g fber (34g efective carbs)
Healthifed Wafes =
187 calories, 14g fat, 7.6g protein, 7.4g carbs, 6.1g fber! (0.3g efective carbs)
Ingredients:
1 c. fresh ground Flax Meal
1 TBS Baking Powder
3 eggs
3/4 c. of unsweetened Almond Milk
1 tsp Stevia Glycerite OR
sweetener to taste
1 tsp Vanilla OR Maple Extract
1 tsp Cinnamon
1/4 c. Coconut Oil OR Butter
Fructose Facts
Fructose Facts
FOR YOU
38
I know some people think I am crazy that Im not a fan of fruit, BUT fruit sugar is a fructose which is
metabolized diferently in the body. Why FRUCTOSE is so harmful:
1. Fructose can only be metabolized by the liver; glucose on the other hand can be metabolized by every
cell in the body. Fructose raises triglycerides (blood fats) like no other food. Fructose bypasses the enzyme
phosphofructokinase, which is the rate-limiting enzyme for glucose metabolism. Fructose is shunted past
the sugar-regulating pathways and into the fat-formation pathway. Te liver converts this fructose to fat,
which, unfortunately, remains in the liver = FATTY LIVER DISEASE. Consuming fructose is essentially
consuming fat! Tis is why I see so many children with fatty liver disease...they arent drinking alcohol,
they are drinking sodas, juices and consuming too much fructose!
2. Fructose reduces the sensitivity of insulin receptors, which causes type II diabetes. Insulin receptors are
the way glucose enters a cell to be metabolized. Our cells become resistant to the efects of insulin and
as a result, the body needs to make more insulin to handle the same amount of glucose. We also start to
produce insulin as a defense mechanism even if we dont eat and sugar or starch. YIKES! Tis is why we
should allow our children to eat so much sugar and starch either...even though they are thin and active,
you are setting them up for an adulthood where they cant enjoy a dessert without reaping the adverse
efects. I grew up on Fruity Pebbles and skim milk for breakfast and Cocoa Pebbles for dinner, which is
why I am so sensitive to glucose.
3. Fructose is high in uric acid, which increases blood pressure and causes gout.
4. Fructose increases lactic acid in the blood. High levels cause metabolic acidosis especially for those
with conditions such as diabetes.
5. Fructose accelerates oxidative damage and increases aging. Fructose changes the collagen of our skin
making it prone to wrinkles.
6. High consumption of fructose leads to mineral losses: iron, calcium magnesium and zinc, which can
lead to low bone density (osteoporosis). It also interferes with copper metabolism. Tis causes collagen
and elastin being unable to form, which are connective tissue that hold the body together. A defciency
in copper can also lead to infertility, bone loss, anemia, defects of the arteries, infertility, high cholesterol
levels, heart attacks and inability to control blood sugar.
7. Fructose has no efect on our hunger hormone ghrelin and interferes with brains communication with
leptin, which is the hormone that tells us to stop eating and you CAN become leptin resistant!
Yumtella Protein Waffes
Breakfast
Kids at Play...
SNACK AWAY
39
Directions... Preheat wafe iron to high.
Combine the dry ingredients in a bowl. Combine the wet
ingredients in another bowl. Slowly add the wet ingredients
into the dry. Let sit for 5 minutes. Bake according to your
wafe iron directions. Enjoy!
Traditional Wafe =

Healthifed Wafe =
221 calories, 18g fat, 11.4g protein, 5.8g carbs, 2.6g fber (3.2g efective carbs)
Ingredients:
1 c. Hazelnut Meal
1 c. Chocolate OR Vanilla Egg White
OR Whey Protein (Jay Robb)
1 TBS aluminum free Baking Powder
1 c. unsweetened Chocolate
Almond Milk
2 eggs
4 TBS Butter OR Coconut Oil, melted
1 tsp Stevia Glycerite (to cut bitterness)
1 tsp Vanilla OR Chocolate Extract
OPTIONAL:
Chunks of ChocoPerfection bars
Store a batch in the freezer. Whenever you need a quick breakfast, remove from freezer, warm them up or pop in the toaster.
TO
batter
before baking Add Chocolate Chunks
VARIATION...
Happy Kids
BREAKFAST
40
Donut Holes & Dip
Breakfast
Directions...In a medium bowl, whisk dry ingredients to-
gether. Whisk egg with other wet ingredients, add to dry ingredients,
and whisk to combine well. Fill a donut skillet, cast-iron pan, or dutch
oven with oil and heat. When oil reaches around 350 to 360 degrees F,
drop batter into the oil. Te batter will spread and puf up. When the
underside browns, fip. In another 30 to 45 seconds, it will be ready to
remove. Be sure enjoy them ASAP, as they will lose their crisp if they sit
too long. Sprinkle with Swerve and nutmeg.
DIP: Combine all the ingredients in a medium bowl until very
smooth. Serve with donuts. (Option: Use Creme Fraiche in place
of cream cheese for probiotics).

Traditional Donut Holes (using four, whole milk and sugar) =
170 calories, 5.7g fat, 3.8g protein, 26.6g carbs, 0g fber (26.6g efective carbs)
Healthifed Donut Holes =
Ingredients:
1/2 c. Vanilla Whey OR
Egg White Protein
2 tsp aluminum free Baking Powder
4 TBS unsweetened Almond Milk
1 egg
1/8 c. Erythritol and a few drops
of Stevia Glycerite
Coconut Oil OR Ghee (for frying)
DIP:
4 TBS Cream Cheese OR
Coconut Cream
2 TBS Erythritol
1/4 tsp Stevia Glycerite
1 tsp Nutmeg
Happy Kids
BREAKFAST
41
Crepes
Breakfast
Directions...In a food processor, blend ricotta cheese,
cream cheese, and sweetener until very smooth. Set aside. In another
bowl beat egg, almond milk and coconut four into smooth batter.
Lightly grease bottom of a pan with coconut oil. Pour in batter and
roll to cover bottom of pan. Watch batter solidify. Gently turn with
spatula. Cook till golden. Place on plate. Spread cheese flling and
roll crepe-style.
Traditional Crepes =

Healthifed Crepes =
190 calories, 15g fat, 10.2g protein, 3g carb, 0.9g fber (2.1g efective carbs)
Ingredients:
FILLING:
Coconut Cream
2 TBS Ricotta Cheese OR
more Coconut Cream
1 TBS Erythritol
OR a drop of Stevia Glycerite
BATTER:
1 egg
1 tsp Coconut Flour
1 tsp Coconut Oil
Use Natures Hollow Xylitol Syrup
OPTIONAL...
Heart Healthy
BAGEL BREAD
42
Breakfast
Cinnamon Bagel
Directions...Preheat the oven to 375 degrees F. Blend
together eggs, coconut oil/butter, salt, and spices if using. In a
separate bowl, mix coconut and whey (vanilla whey if making
cinnamon variation) with baking powder and guar gum. Blend
the dry mixture into the wet until smooth. Grease a donut pan
with coconut oil spray. Bake for 15 minutes.
Makes 6 bagels. NUTRITIONAL COMPARISON (per bagel)
Lenders New York Bagel =
270 calories, 4g fat, 6g protein, 55g carbs, 8g fber
(47g efective carbs)

Healthifed Bagel =
161 calories, 13g fat, 8g protein, 2.9g carbs, 1.7g fber
(1.2g efective carbs)
Ingredients:
1/4 c. Coconut Oil OR
Butter, melted
1/4 c. Coconut Flour
1/4 c. unfavored Whey OR
Egg White Protein
5 eggs
tsp Celtic Sea Salt
OPTIONAL:
1 tsp Guar Gum or Xanthan Gum
(for chewy texture)
Toast the bagels or bake them in the
oven to make them into crispy, golden
bagel chips. See picture to the right.
BAGELchips
tr y
EVERYTHING BAGEL:
add 1/2 tsp Dill, 1/2 tsp dried Chives, 1/2 tsp dried Parsley, 1/2 tsp Onion Powder, 1/4 tsp Garlic, 2 TBS Parmesan Cheese
CINNAMON BAGEL:
add 2 tsp Cinnamon, 1 tsp Stevia Glycerite and 1 tsp Vanilla (and use Vanilla Whey instead of unfavored)
ONION BAGEL:
add 1 tsp dried Onion Flake
VARIATIONS:
English Muffns
Breakfast
These Are
YUMMY!
43
Directions...Preheat oven to 350 degrees F.
Separate the eggs and discard the yolks. In a large dry bowl,
whip the egg white until VERY stif. Slowly sift in the psyllium
husk and coconut four. Gently stir until well incorporated.
Slowly add in the cream cheese (and spices if desired). Grease
a pan with coconut oil spray. Dollop the dough into the pans
(it will not rise much). Use your hands to shape into English
Mufns. Bake for 17-20 minutes. Once totally cool, cut in 1/2
and store in the freezer for easy breakfast options!
Makes 4 mufns. NUTRITIONAL COMPARISON (per mufn)
Tomas English Mufn =

Healthifed Mufn =
Ingredients:
6 egg whites, whipped
3 TBS Psyllium Husks
2 TBS Coconut Flour
4 TBS Cream Cheese, softened
(if dairy free, add in the yolks of eggs)
OPTIONAL:
additional spices
(Cinnamon, Garlic or other)
Make mini pizzas for the kids by
adding your toppings and baking
in the oven until cheese is melted.
See picture below.
Do not pre-make the dough and let it sit. Bake the dough right away and then freeze the baked product if
you want. The dough doesnt store well uncooked.
QUICK TIP:
FUN
variation
Lunch-ables
Fun
Facts:
Sugars are the simplest
form of carbohydrate;
which can be natural
such as lactose (milk
sugar) and fructose (fruit
sugar), or can be refned
such as sucrose (table
sugar). All starchy foods
like potatoes, and sweet
foods like fruits, raise
blood sugar quickly.
When digested they are
immediately absorbed
into the bloodstream,
causing an increase in
the hormone insulin.
Insulin clears sugar and
fat from the blood to be
stored in the tissues
for future use. Tis
causes weight gain.
No matter where the
carbohydrates come
from; 4 grams of
carbohydrates equal
one teaspoon of sugar
in our body. Let me say
that again4 grams of
carbohydrates equal
1 teaspoon of sugar in
our body. So with
that thought, a small
Blizzard has 530 calories
and 83 grams of
carbohydrates; which
equals 21 teaspoons of
sugar. A nine ounce bag
of potato chips equals 32
teaspoons of sugaradd
a soda, thats another 16
teaspoons of sugar.
44
KIDS LUNCH?
Im sorry to inform you that Oscar Meyer lunchables are one of the WORST
foods you can give to your children. I feel like I need to go back to my
chemistry classes to read the ingredient list! By cramming in a dessert and a
juice box, Oscar Meyer manages to push it to the limit with this already brain
deteriorating plastic package with more sugar than your child should take in
all week. Tis meal has the sugar equivalent of 10 jelly-flled doughnuts! In
1960 we consumed only 2 tsp of sugar a day, in 2011 we now consume over
63 tsp. NOT COOL!
Imagine this....your brain conducts routine daily maintenance on your
dopamine and serotonin receptors (both essential for mood and
concentration). Tese receptors are composed of Omega-3 fatty acid
called DHA. If you consume TRANS-FAT (hydrogenated oils) instead
of healthy DHA, your brain molecules use this as a construction material
instead. Te problem is that trans-fats are shaped diferently than DHA:
they are straight while DHA is curved. Dopamine receptors becomes
misshapen and dont work very well. Repeat this scenario meal after meal,
day after day, year after year, and you could wind up with problems like
ADHD, problems concentrating, anxiety and depression. What is more
bothersome to me is when we give our children these so called treats
because they are entitled to have them when they are young, but it is
even more detrimental because childrens brains are still developing.
Te typical American diet is almost devoid of these essential omegas; they are
called essential fatty acids because your body cant make them....you must
consume them. In fact, over 60% of Americans are defcient in Omega-3
fatty acids, and about 20% have so little that test methods cant detect any in
their blood. Omega-3 defciencies are also linked to dyslexia, memory problems,
weight gain, cancer, heart disease, acne, eczema, allergies, infammatory diseases,
arthritis, diabetes, and SO many other conditions. Your brain is more than
60% structural fat, so it is no wonder why if we dont serve our children this
essential brain food, they will have a hard time succeeding in school. To read
more on Serotonin and Dopamine, try this book: Secrets to Controlling Your
Weight Cravings and Mood.
Whats In your
Lunch/ Dinner Lunch-healthables
45
Easy Lunches
KIDS WILL
Healthy Lunch Box
4 Healthifed Cheez It Crackers (see page 75)
3 oz. Applegate Farms Ham
1 oz. WHITE Raw Cheese
1 Hard boiled OMEGA 3 Egg
2 Healthifed Cookies (see pages 79, 92, 95, 97, or 99)
OTHER OMEGA FILLED IDEAS:
1. Healthifed Twinkies (see page 115)
2. Healthifed Pudding (see page 117-119)
3. Healthifed Pizza Bites (see page 47 )
4. Sardines (dont laugh! My kids love them!)
Whether for
SCHOOL
or on the
go,
cold lunch can be fun.
ADHD and WHEAT
Sugar
and
Starch
Parents who have
children with ADHD
most often understand
they need to cut out
the sugar, but grains
are often overlooked.
Even sprouted wheat
and whole grains are
just glucose molecules
linked together in long
chains; the digestive
track breaks it down
into sugar. So a sugary
diet and a starchy diet
are the same thing.
Sugar And
STARCHES
46 46
Gluten is the protein found in wheat, rye, barley and oats. Have you put four and water
together to make your own gooey paste? In Poland, they use this for wallpaper paste. Im
not putting that gummy paste in my body; it causes way too much infammation.
After the digestive tract, the most commonly afected system to be afected by gluten is
the nervous system. It is thought that ADHD can be caused by gluten in one of two ways.
Te frst area addresses the infammatory changes gluten can cause. A gluten sensitive
individuals immune system responds to the protein gliadin. Unfortunately, that protein is
similar in structure to other proteins present in the body, including those of the brain and
nerve cells. A cross reactivity can occur where the immune system confuses proteins in
the body for the protein gliadin. Tis is called cellular mimicry and the end result is the
body attacking its own tissues with infammation resulting. When infammation happens
in the brain and nervous system, a variety of symptoms can occur, including ADHD.
Research shows us that patients with symptoms involving the nervous system sufer from
digestive problems only 13% of the time. Tis is signifcant because mainstream medicine
equates gluten sensitivity almost exclusively with digestive complaints. Please note, that
even though most doctors will dismiss a gluten allergy/sensitivity if you dont have any
digestive issues, this is not true. You can have problems with gluten that show up in
other parts of your body, not just the digestive track. Gluten can attack any organ: thyroid,
gallbladder, nervous system, joints (arthritis), cellular membrane (multiple sclerosis),
you name it.
In addition to circulation problems, other research looks at the association between
gluten sensitivity and its interference with protein absorption. Specifcally the amino acid
tryptophan can be defcient, which is essential for brain health. Tryptophan is a protein
in the brain responsible for a feeling of well-being and relaxation. A defciency can be
correlated to feelings ADHD, sleep issues and anxiety. 90% of serotonin production
occurs in the digestive tract. So it makes sense that food might have an efect, either
positive or negative, on serotonin production. Encounters with allergens stimulate the
release of serotonin and histamine from mast cells in the body. Tis increase afect alters
arousal, attention, activity and vigilance. As a result, a highly allergic child can be either
quite sluggish or hyperactive, depending on the system of the allergic reaction. Eliminating
all allergens from the diet will eliminate hyperactivity or lethargy and inattention.
So when I tell clients to eat gluten free they often grab all the gluten-free pre-packaged
foods on the shelf, but that most likely will cause weight gain and slow the healing process
in your gut. Rice four, the common four substitute in gluten-free products, is higher in
calories, higher in carbohydrates, and lower in nutrients than regular four. It can cause
more infammation in our body. So my recommendation is to use make your own healthier
options by using almond four and coconut four, which are very easy to digest. Te healthy
fats in nuts actually are nourishing to our brain.
To fnd tons of recipes to feed your family healthy and tasty recipes without gluten or
starch, check out my book: Nutritious and Delicious.
Pizza Bites
Kids Luv 2
EAT PIZZA!
47 47
Directions...Preheat the oven to 375 degrees F. Grease a 24-cup mini
mufn pan. In a large bowl, whisk together the faxseed, baking powder, Italian
seasoning, and salt; whisk in the egg. Stir in the mozzarella, Parmesan and pepperoni/
sausage; let stand for 10 minutes. Stir the batter and place in the mini-mufn cups.
Bake until pufed and golden, 20 to 25 minutes. Meanwhile, heat the pizza sauce
until warmed through. Serve the pufs with the pizza sauce for dipping.
Makes 30 mini mufns. Makes 5 servings. NUTRITIONAL COMPARISON (per serving)
Traditional Totino Rolls =
Healthifed Bites =
Ingredients:
1/3 c. freshly ground Flaxseed
3/4 tsp aluminum free Baking Powder
1 TBS Italian Seasoning
pinch of Celtic Sea Salt
4 eggs, lightly beaten

1 c. shredded Mozzarella Cheese
1/4 c. grated Parmesan Cheese
1 c. organic Chicken Sausage, cubed
1/2 c. No Sugar Added Pizza Sauce
Directions... Preheat oven to 400 degrees F. Grease a square baking dish or
line a mufn pan with paper baking cups or spray with coconut oil spray.
In a food processor or large bowl, mix the cottage cheese, coconut four, baking
powder, eggs, salt and 1/2 of the Pizza Hut seasoning until very smooth. Spoon
the mixture into the mufn cups 3/4 full, scatter with the remaining spice mix,
and bake for 30-35 minutes, or until set, risen, and golden brown. Serve as hot
or at room temperature.
Makes 9 mufns. NUTRITIONAL COMPARISON (per serving)
Traditional Cheese Mufn =
Healthifed Cheese Mufn =
109 calories, 4.6g fat, 9.6g protein, 5.2g carbs, 2.2 fber (3g efective carbs)
Ingredients:
1 1/4 c. Cottage Cheese
5 eggs
PIZZA HUT SPICE MIX:
4 TBS Parmesan Cheese
3 TBS Garlic Powder
1 TBS Onion Powder
1 TBS Oregano
Lunch/ Dinner
Pizza Hit Breadsticks
useful TI P:
Use golden fax to avoid the dark
color so kids are more apt to try them!
Lunch/ Dinner
Deep Dish Pizza
A Pizza All
WILL ENJOY
48
Directions...Preheat oven to 375 degrees F. Separate the eggs and
whip the whites and cream of tartar until very stif (I use a stand mixer
and let it go for 5 minutes). Slowly sift in the whey protein to the whites.
Using a spatula, gently fold the cream cheese into the whites. Spray a
lasagna pan with coconut oil spray and spoon the mixture into it. Bake
for 18 minutes. Remove from oven and top with your favorite toppings,
place back in oven until cheese is melted.
Makes 9 square slices. NUTRITIONAL COMPARISON (per slice):
Pizza Hut Deep Dish =
430 calories, 10g fat, 2g protein, 37 carbs, 2g fber (35g efective carbs)
Healthifed Pizza =
PER PIZZA:
1 Little Caesars 14 Deep Dish Crust =
2,417 calories, 50g fat, 10g protein, 304g carbs , 16g fber (288g efective carbs)
1 WHOLE Healthifed pizza crust =
Ingredients:
CRUST:
3 eggs, separated
1/2 tsp Cream of Tartar
1/4 c. unfavored Whey OR
Egg White Protein
3 oz. Cream Cheese, warmed
Spices (if desired)
TOPPINGS:
No-Sugar Marinara
Bolinskis chicken sausage
mushrooms
peppers
Mozzarella cheese
Grow a small herb garden in
the house. Most people think you
must eat fruits and veggies to get
all your nutrients, but a hidden
food that has A TON of nutrients
are herbs! One tablespoon of
parsley has almost three times the
potassium as a whole banana and
none of the sugar! Buy organic
spices since you eat the leaves
that are sprayed with chemicals.
f unFAMI LYproj ect
Lunch/ Dinner
Pizza Roni
A Dinner Kids
R GONNA LOVE
49
Directions...Preheat oven to 350 degrees F. Peel
and cube the eggplant into 1/2 inch squares. Place in a skillet
with marinara, onion, pepper, mushrooms and garlic. Simmer
for 10 minutes or until the eggplant is soft.
In a casserole dish, add the eggplant mixture, sliced sausage and
cooked Italian sausage. Add salt, pepper and spices to your liking.
Top with cheese (if desired) and bake for 20 minutes. Enjoy!
Traditional Pizza-Roni =

Healthifed Pizza-Roni =
Ingredients:
4 links Bolinskis Chicken Sausage
1 package nitrate-free Pepperoni
OR Italian Sausage
1 med. onion, diced
1/2 green pepper, diced
1 c. mushrooms, sliced
Salt & Pepper
1 can of No Sugar Marinara Sauce
3 c. eggplant, cut into cubes
1 clove of Garlic, minced (optional)
1 TBS Parsley
Babys First Foods
First Food
FOR BABY
50
Sadly, parents often think that rice cereal is the frst food to introduce to a baby. Avocado and organic egg
yolks are much healthier for our babies. A recent Swedish study suggests that when infants are given substantial
amounts of cereal, they may sufer from low concentrations of zinc and reduced calcium absorption. Dr.
David Ludwig of Childrens Hospital Boston, a specialist in pediatric nutrition, says some studies suggest
rice and other highly processed grain cereals actually could be among the worst foods for infants. Tese
foods are in a certain sense no diferent from adding sugar to formula. Tey digest very rapidly in the body
into sugar, raising blood sugar and insulin levels and could contribute to later health problems, including
obesity, he says.
Te lack of variety in the American approach also could be a problem. Exposing infants to more foods
may help them adapt to diferent foods later, which Ludwig says may be key to getting older children to
eat healthier. Avocado makes a great frst food for baby due to its texture and creaminess as well as its high
nutrient content. Avocados are often called one of natures perfect foods because they are said to contain
everything a person needs to survive. A wonderful good fat food for babys brain and physical development
is an avocado. Try this as the babys frst food instead of refned cereals. Avocados contain valuable nutrients
including 3.5 grams of healthy fats, which are known to be important for normal growth and development
of the central nervous system and brain.
Organic Egg yolks, rich in choline, cholesterol and other brain-nourishing substances, can be added to
your babys diet as early as four months, as long as baby takes it easily. (If baby reacts poorly to egg yolk at
that age, discontinue and try again one month later.) Cholesterol is vital for the insulation of the nerves in
the brain and the entire central nervous system. It helps with fat digestion by increasing the formation of bile
acids and is necessary for the production of many hormones. Since the brain is so dependent on cholesterol,
it is especially vital during this time when brain growth is in hyper-speed. Choline is another critical nutrient
for brain development. Te traditional practice of feeding egg yolks early is confrmed by current research.
A study published in the June 2002 issue of the American Journal of Clinical Nutrition compared the
nutritional efects of feeding weaning infants 6-12 months of age regular egg yolks, enriched egg yolks, and
an otherwise normal diet. Te researchers found that both breast fed and formula-fed infants who consumed
the egg yolks had improved iron levels when compared with the infants who did not. In addition, those
infants who got the egg yolks enriched with extra fatty acids had 30 percent to 40 percent greater DHA
levels than those fed regular egg yolks. No signifcant efect on blood cholesterol levels was seen. Te best
choice for baby is yolks from pasture-fed hens raised on fax meal, fsh meal, or insects since they will contain
higher levels of DHA. Why just the yolk? Te white is the portion that most often causes allergic reactions,
so wait to give egg whites until after your child turns one. Dont neglect to put a pinch of salt on the egg
yolk. While many books warn against giving salt to babies, salt is actually critical for digestion as well
as for brain development. Use unrefned salt to supply a variety of trace minerals. Around four months is a
good time to start ofering cod liver oil, which is an excellent source of the omega-3 fatty acids, DHA
and EPA (also important for brain development) as well as vitamins A and D. Start with a 1/4 teaspoon
of high-vitamin cod liver oil or 1/2 teaspoon regular dose cod liver oil, doubling the amount at 8 months.
Use an eye dropper at frst; later baby can take cod liver oil mixed with a little water.
Lunch/ Dinner
Babys First Food
First Food
FOR BABY
51
Directions...In a food processor or medium bowl,
combine the avocado and breast milk/broth until smooth.
HEALTH TIP: Homemade bone broth contains gelatin, which
aids in digestion and works amazing as a treatment of intestinal
disorders, including hyperacidity, colitis and Crohns disease
because it heals the intestinal wall. Many clients of mine have
Colitis, leaky gut, diverticulitis, Crohns or other intestinal
problems. By supplementing with broth we can strengthen the
intestinal walls, which also supports our immune system. Babies
had fewer digestive problems when gelatin was added to their milk.
It enhances digestion by attracting digestive juices to food in the
gut. It also calms and soothes the gut lining. Gelatin should be the
frst therapeutic food for anyone sufering from digestive conditions
afecting the intestines.
Ingredients:
1 c. avocado
1/2 c. breast milk or
homemade bone broth
Store in jars and have available
for easy use when needed.
Gi ve your baby the best food.
BONEbroth
healing
Lunch/ Dinner
PB and Jelly Sushi
Sweet Treat
FOR LUNCH!
52
Directions...Preheat the oven to 350 degrees F. In a medium
sized bowl, stir together the coconut four, psyllium husks, salt and any
spices you desire. Add the butter or coconut oil. Stir continuously as you
add the hot broth or water, it will melt the butter or oil. Combine until
very smooth. You can either divide the dough here into 6 balls and roll
each out separately or you can do all the dough at once and cut into
6 separate wraps. Next, place each of the 6 dough balls one at a time or
all the dough (whichever method you choose) onto a piece of greased
parchment paper. Top the dough with another piece of grease parchment.
Using a rolling pin, roll the dough out in a circle shape with even thickness
throughout. Remove the top parchment. Place the bottom parchment with
the unbaked wraps onto a cookie sheet. Bake for 20 minutes or until done
throughout (this will depend on how thick you rolled the dough). Use
for sandwiches! Yum!

Spread natural peanut or almond butter and fresh berries on a wrap that
is laid out fat. Roll up into a cylinder and cut into sushi shapes.
Makes 6 wraps. NUTRITIONAL COMPARISON (per wrap)
Traditional Wrap =
Healthifed Wrap =
123 calories, 8.7g fat, 2g protein, 9.3g carbs, 6.7g fber (2.6g efective carbs)
Ingredients:
2 TBS Psyllium Husk Powder
1/4 c. Butter OR Coconut Oil,
softened
1 c. boiling water
Do not pre-make the dough and let it sit.
It will start to bake when the boiling water
is mixed in, so bake it right away.
TIP
:
Quick
The nut butters on page 78 can
also be used in place of Peanut
or Almond butter.
QUICK TIP:
Lunch/ Dinner
Hotdog Mac n Cheese
Kids :) For
MAC N CHEESE
53
Directions...Preheat oven to 375 degrees F. Cut up hotdogs into
bite sized pieces and set aside. Bring a large pot of chicken broth or water
to a boil. Season the water with salt. Spray the baking dish with olive oil
spray. Cut the Hearts of Palm into macaroni noodle shapes. Cook the
Hearts of palm in the boiling broth or water until tender, about 8-10
minutes. Drain well and pat between several layers of paper towels to
dry. Transfer the hearts of palm to an 8x8 baking dish, top with hot dogs
and set aside. In a saucepan, melt butter over medium heat. Stir in cream
cheese and broth. Cook and stir for 2 minutes or until thickened. Reduce
heat. Add the cheeses, stirring until cheese is melted. Add salt and pepper
to taste. Remove from heat, pour over the veggie, and stir to combine.
Top with the additional 1/2 cup cheese and bake until browned and
bubbly hot, about 15 minutes.
Makes 6 servings. NUTRITIONAL COMPARISON (per serving):
KRAFT Dinner Mac-n-cheese =
Healthifed Mac-n-cheese =
239 calories, 4.9g carbs, 19g fat, 10g protein, 2.7g fber (7.3g efective carbs)
Ingredients:
1 package grass fed Hotdogs
NOODLES:
2 jars of Hearts of Palm
Water OR Chicken Broth
CHEESE SAUCE:
1/4 c. Butter
3 TBS Cream Cheese
1/4 c. Beef OR Chicken Broth
1 c. Sharp Cheddar Cheese,
shredded
1/4 c. Parmesan Cheese,
shredded
Sea Salt and Pepper (to taste)
1/2 c. Sharp Cheddar Cheese
(for topping)
A fun twist on an
oldfavorite
Lunch/ Dinner
Fun Finger
FOODS
54
Pigs in a Blanket
Directions...Preheat oven to 350 degrees F. In a medium sized bowl, stir together the co-
conut four, psyllium husks and salt. Add the softened butter or coconut oil. Stir continuously as you
add the hot broth or water, it will melt the butter or oil. Combine until very smooth. Take 1 TBS
of the dough and roll it out into a 2 inch, string-like piece and wrap the dough around 1 mini hot dog.
Repeat until all dogs are covered (the dough will expand, so the skinnier the piece the better). Place
the wrapped hot dogs onto a piece of greased parchment paper. Bake until dough is baked through,
18-25 minutes. Makes 12 servings. NOTE: Tis makes a lot of mini Pigs In a Blanket. My suggestion
is to bake them and then freeze them for easy after school snack options. Optional dipping sauces:
mustard, Natures Hollow Xylitol Syrup, Natures Hollow BBQ sauce/ketchup.
NUTRITIONAL COMPARISON (per serving: 5 total)
Traditional Pigs in a Blanket (with Pillsbury Crescent Rolls and Little Smokies) =
410 calories, 30g fat, 8g protein, 29g carbs, trace fber (29g efective carbs)
Healthifed Pigs in a Blanket =
PIGS:
3 package grass fed
mini Hotdogs
Ingredients:
BLANKET:
1/4 c. Butter OR Coconut Oil, softened
1 c. boiling water OR Beef Broth for more favor
Mini Corn Dogs
Directions...In a medium size bowl, mix the coconut four,
psyllium, broth and the egg. Let sit for a minute to thicken up. Wrap
the batter around the hotdog pieces(I had to use my hands).
Add coconut oil or ghee to a skillet on high, once the skillet is hot,
place the corndog in the oil and roll around until all side are cooked.
TIP: To help breading stick to foods, stir 1/4 tsp of unfavored gelatin
into the four. Meat and gelatin are composed of proteins that form
tight bonds with one another.
NUTRITIONAL COMPARISON (per corn dog)
Traditional Corn Dog =
Healthifed Corn Dog =
Ingredients:
1 TBS Coconut Flour
2 TBS Chicken OR Veggie Broth
1 egg
1 grassfed Hotdog cut into 1 inch pieces
Coconut Oil for frying
Quick TIP:
Do not pre-make the dough and let it sit.
It will start to bake when the boiling
water is mixed in, so bake it right away.
Just stuf
the dough into
a mini cupcake
pan and stick
a small hotdog
into the center
and bake at
350 degrees F
for 15-20
minutes.
See photo above.
VARIATION
Kids R Crazy
FOR THESE!
55
French Fries
Lunch/ Dinner
Directions...Peel and cut the eggplant into french-fry shapes.
Set aside. In a shallow bowl, stir together the almond four, cayenne pepper,
salt, and black pepper. Place the eggs in a separate bowl and whip until frothy.
Preheat oven to 400 degrees F. Dip the eggplant pieces into the egg, then into
the four mixture, then back into the egg, and back into the four mixture.
Place the eggplant on a cookie sheet (I sprayed that with the coconut oil),
then spray eggplant with a dusting of coconut oil. Bake for 15 minutes or
until crispy and brown.
NOTE: I reheated them in the oven the next day because the eggplant I used
was HUGE, and they got even crispier and we like them better.
Make sure to watch the ketchup...those sugars can really add up.
Potato Fries = 283 calories, 13g fat, 7g protein, 35g carbs, 6g fber (29g efective carbs)
Eggplant Fries = 185 calories, 13g fat, 7.8g protein, 13g carbs, 7.6g fber (5.4g efective carbs)
Ingredients:
2 eggplants
2 c. ground almonds
Cayenne Pepper to taste
Salt and Pepper to taste
2 eggs, beaten
Coconut Oil Spray
Busy FAMI LYt i p...If you are going through the trouble to buy all the ingredients and
set them out, why not make 3 batches of the Enchilada Casserole and keep 2 in the freezer for easy dinner options!
Lunch/ Dinner
56
Enchilada Casserole
Directions...To make the meat mixture, heat oil in medium
skillet over medium high heat. Add chicken or ground beef, onion and
green chile peppers and saute until browned, then add taco seasoning
and 1/2 cup tomato sauce. Let simmer on low for 3 minutes. Meanwhile,
make the cheese mixture. In a medium bowl mix eggs with cottage cheese
and season with salt and pepper; stir until well blended. Preheat oven to
350 degrees F. To assemble the casserole, layer the bottom of 9x13
inch baking dish with 1/2 the tomato sauce, top that with the meat
mixture. Place a layer of shaved chicken breast on top of the meat (like
tortillas), then top that with 1/2 the cottage cheese mixture. Place a
layer of Monterrey Jack cheese on top of the cottage cheese. Repeat the
layering one more time. Top with tomato sauce and remaining shredded
cheese. Bake for 30 minutes or until cheese is melted and bubbly.
Makes 6 servings NUTRITIONAL COMPARISON (per serving)
Traditional Casserole =
Healthifed Casserole =
Ingredients:
1 TBS Coconut Oil
2 skinless Chicken Breast - cooked
and shredded (I used a crock-pot)
*OR 1 lb grass fed ground Beef
1/2 c. chopped onion
1 (7 oz.) can chopped
green chile peppers
2 TBS of Taco Seasoning (recipe pg 74)
1/2 c. Tomato Sauce
2 eggs
2 c. Cottage Cheese
1 tsp Celtic Sea Salt
1/4 tsp freshly ground black Pepper
1 (8 oz.) package shaved Chicken
Breasts (for tortillas)
2 c. shredded Monterrey Jack Cheese
1 (10 oz.) can Tomato Sauce OR Salsa
A Touch of
MEXICAN
Lunch/ Dinner
Taquitos
A Touch of
MEXICAN
57
Directions...TORTILLA: In a medium bowl, mix all the dry
ingredients. Slowly add water, just enough to hold the dough together
(if you add too much water and it is sticky, add a bit more almond four).
On greased parchment paper, roll out dough into a thin rectangle.
Cut into 2 x 5 inch rectangles. Set aside to fll meat with.
BEEF FILLING: In a bowl mix together salt, pepper, chili powder, garlic
powder, cumin and oregano. Rub mixture all over beef roast to coat. In a
large pan heat oil. Brown roast on all sides, about 6 minutes per side.
Place in a slow cooker. Add onion and garlic. Pour in water and beef
broth. Cover and cook for 8 hours. Remove from slow cooker and shred.
Use to fll tortillas. Preheat oven to 350 degrees F. Grease baking sheet.
To assemble, spoon 2 tablespoons of meat mixture into tortilla and roll
closed. Place on prepared baking sheet. Repeat until all are rolled. Bake for
15 -20 minutes or until ends start to brown. Remove and sprinkle cheese
on top. Turn oven setting to broil and broil for 2-3 minutes or until cheese
melts. Remove from oven. Top with shredded lettuce and guacamole if
desired. Serve with salsa for dipping. Tis will make a lot of meat so you
will have leftover meat. IDEA: Make my Beef Stroganof for tomorrow!
NUTRITIONAL COMPARISON (per serving: 5 mini TAQUITOS)
El Charrito Taquitos =
Healthifed Taquitos =
257 calories, 10g fat, 29g protein, 1.9g carbs, trace fber (1.9g efective carbs)
Ingredients:
TORTILLA:
1/3 c. blanched Almond Flour
1/3 c. Parmesan Cheese
1/3 c. unfavored Whey Protein
water (just enough to hold together)
BEEF FILLING:
1 (3.3 lb.) grass fed Beef Roast
(you will have extra)
*You could also use CHICKEN
1 tsp Pepper
1 tsp Chili Powder
1 tsp Garlic Powder
1 tsp Cumin
1 tsp Oregano
1 TBS Coconut Oil
5 c. Beef Broth
1 onion quartered
3 Garlic cloves
I never suspected to look
at an ingredients list on a
salsa and see PARTIALLY
HYDROGENATED OILS,
but I did. On one of my
grocery store visits with a
client, she claimed...I use
this salsa. It was in the
refrigerated section, so I
wasnt even going to look
at it. I fgured it was a great
product, but nope...
manufacturers ruin
everything. So when
making this dish, always
check ingredients!
Did
you know?
Wheat Bread = Bad
Cheese
Facts
Did you know
cheese should be
white? Any cheese
that is orange is a
food dye!
Do you use Kraft
Singles? Te products
full name is Kraft
Pasteurized Processed
Cheese Product. It
technically cant be
called cheese because
less than 51% of it
is actually cheese. Te
rest is composed of
other ingredients.
Food 2 Make
U FEEL GOOD
58
What type of bread do you use?
GLYCEMIC INDEX:
Gluten-Free Bread = 79
Whole-grain bread = 72
White bread = 69
Table sugar = 52
Tis is why when people go gluten free and grab a lot of packaged gluten
free items at the store, they still dont start feeling good because of all the
infammation the carbohydrates are causing! Not to mention the weight gain
that comes along with the excess carbohydrates and insulin.
Are you trying to have your family eat gluten free and not feeling so well?
Maybe everyone is feeling fu-like, depressed, irritable? Te opiates in wheat
cause withdrawal symptoms when people cut wheat out of their diets, which
can also include fu-likesymptoms, tiredness, crabbiness, and depression.
Tese issues come in when people decide to be 80% good on the diet. Most
people are determined enough to eat gluten-free during the week, but they
allow themselves to have cheat days on the weekends. Well, it takes your
body 4-6 days to get the withdrawal symptoms out before you feel AMAZING
(no joint pain, no hunger between meals, TONS of energy). BUT if you cheat
every weekend, you get re-exposure symptoms. Every time you cheat, the wheat
increases dopamine just like heroin. Tis is why people complain of low carb
diets and lack of energy. To prove the problem of the opiates in wheat, they are
even coming out with a new weight loss drug that is a version of what heroin
addicts take to lessen the withdrawal symptoms! Te more comfort foods you eat,
the less dopamine receptors in the brain, which causes a vicious cycle of addiction.
You can rebuild your dopamine receptors after a lifetime of dopamine killers
(aspartame, cigarettes, alcohol, wheat) but you need to take therapeutic doses
of amino acids which come from protein (l-tyrosine and l-phenylalanine).
Animal protein is the building blocks for dopamine. Even the wheat germ
you may sprinkle onto cereal for fber is a perfect poison not a perfect health
food. Te lectins in wheat is a neurotoxin, causing colitis problems. Tey cause
lesions and open intestines, exposing dangerous proteins to the bloodstream
which causes auto immune and infammatory diseases such as Hashimotos,
Type 1 diabetes, Acid refux and Rheumatoid Arthritis. Tings like acid refux
will clear up within days of being gluten free, but more serious infammatory
conditions like arthritis can take many monthsit is a long term efort.
Lunch/ Dinner
Grilled Cheese
Food 2 Make
U FEEL GOOD
59
Directions...Separate the eggs (save the yolks for a
diferent recipe like ice cream....pg. 82), and whip the whites for a
few minutes until VERY stif. Slowly fold in the whey protein and
onion powder if using. Ten slowly fold in the cream cheese into
the whites (making sure the whites dont fall). Grease a bread pan
very well. Spoon the mixture onto the pan. Bake at 350 degrees F
for 35-40 minutes until lightly browned. COOL COMPLETELY
before cutting! Cut into slices. Preheat griddle on medium heat.
Butter each slice very well on one side. Place butter side down
onto griddle. Place white cheddar cheese in the middle of 2 slices.
Grill on each side until golden brown.
Makes 6 servings. NUTRITIONAL COMPARISON (per sandwich)
Traditional Grilled Cheese =
Healthifed Grilled Cheese =
218 calories, 15g fat, 19g protein, 1g carb, trace fber (1g efective carbs)
Ingredients:
6 eggs, separated
1/2 c. unfavored Egg White
OR Whey Protein
3 oz. Cream Cheese, warmed
1/2 tsp Onion Powder (optional)
FILLING:
6 (1 oz.) slices White Cheddar Cheese
Butter for frying
Ingredients
in Campbells soup = Tomato Puree
(Water, Tomato Paste)Water, High
Fructose Corn Syrup, Wheat Flour,
Salt, Vegetable Oil (Corn, Cottonseed,
Canola and/or Soybean)Flavoring,
Ascorbic Acid, and Citric Acid.
NOT a good option to dip this
sandwich in! I use Contadina Tick
and Zesty tomato sauce with organic
broth and onion powder to make my
own Tomato Soup.
Chicken?
Fast
Food
Facts
In 2011, a law frm
sued Taco Bell for
claiming they use
TACO MEAT...
but theirmeat is
only 35% beef !
Most of it is fllers
like maltodextrin
(which is higher on
the glycemic index
than sugar!) I dont
know which is worse,
Taco Bell for making
this junk OR the fact
that if they boost the
meat to 40% the
FDA approves it as
meat!
Ick! We
EAT THAT?
60
It may look like a chicken breast, but anyone with a food allergy has realized
the ill efects when eating this so called protein at fast food restaurants.
Grilled Chicken Breast Filet ingredients: Chicken breast flets with rib meat,
water, seasoning (salt, sugar, food starch-modifed, maltodextrin, spices,
dextrose, autolyzed yeast extract, hydrolyzed [corn gluten, soy, wheat gluten]
proteins, garlic powder, paprika, chicken fat, chicken broth, natural favors
(plant and animal source), caramel color, polysorbate 80, xanthan gum, onion
powder, extractives of paprika), modifed potato starch, and sodium phosphates.
CONTAINS: SOY AND WHEAT. Prepared with Liquid Margarine: Liquid
soybean oil, water, partially hydrogenated cottonseed and soybean oils, salt,
hydrogenated cottonseed oil, soy lecithin, mono- and diglycerides, sodium
benzoate and potassium sorbate (preservative), artifcial favor, citric acid,
vitamin A palmitate, beta carotene (color). CONTAINS: SOY LECITHIN.
Chicken Nuggets, even the ones in the freezer section have something called
TBHQ sprayed on them for freshness. TBHQ comes from petroleum (think
lighter fuid). It is applied either to the carton of fast food items or sprayed
directly onto them, as well as in various other prepackaged food items. TBHQ
is banned in other countries. It promotes production of quinone reductase,
which is linked to cancer. TBHQ can cause a full range of reactions from asthma
to anxiety, ADHD, insomnia, depression, tiredness, learning difculties and
childrens behavior problems. Tis chemical is also found to efect estrogen
levels...are you trying to get pregnant? Or dealing with menopausal symptoms?
I would avoid this like the plague.
In pre-packaged foods, if you see the words no trans-fats, look for TBHQ
in the ingredient lists. Some manufacturers, such as Kelloggs, are using this
trickery, and are using TBHQ instead of trans-fats. Is it better than trans-fat?
No. BUT what is even scarier is that if you dont see it, that does not mean it is
not there. Manufacturers are not required to list secondary ingredients. If you
dont believe me, call the company and ask if their oil now contains TBHQ.
Tank you FDA!
Instead of giving your kids a dose of mechanically made chicken nuggets, try
this instead...
Lunch/ Dinner
Chicken Nuggets
Proven To
BE A FAVE
61
Directions...Preheat the oven to 350 degrees F. In a
medium bowl, mix the eggs. In another medium bowl, mix the
almond four and salt (and additional spices if desired). Cut the
chicken into bite sized nuggets. Dip the nugget into the egg mixture,
then into the almond four mixture. Coat each nugget well. Place on
a greased baking sheet. Bake for 20-30 minutes or until golden brown.
Timing will depend on how big you make the nuggets. Serve with
Natures Hollow BBQ sauce.
McDonalds Nuggets =
Healthifed Nuggets =
McDonalds BBQ Sauce =
Natures Hollow BBQ Sauce =
Ingredients:
1 pound Smart Chicken breasts
1 c. Almond Flour
1/2 tsp Parsley
1/2 tsp Oregano
1/4 tsp Pepper
2 eggs, beaten
Lunch/ Dinner
Spaghetti and Meatballs
Easy Pasta
DINNERS
62
Directions...Preheat oven to 375 degrees F. Combine beef,
garlic, eggs, cheese, seasoning, salt and pepper in a large bowl. Blend
chopped mushrooms into meat mixture. Slowly add the broth 1/2 cup
at a time. Te mixture should be very moist but still hold its shape if
rolled into meatballs. Shape into meatballs. Arrange in a single layer
on a large, shallow baking sheet. Bake meatballs in the preheated oven
35 minutes, turning occasionally, until evenly browned. Serve with
Zucchini Noodles and your favorite no-sugar added marinara!
Traditional Meatballs using bread crumbs and frying =
616 calories, 34g fat, 36g protein, 30.5 carbs, 1.3 fber (28.2g efective carbs)
Healthifed Meatballs using mushrooms and baking =
344 calories, 20g fat, 35g protein, 2.3 carbs, 1.3g fber (1g efective carbs)
NUTRITIONAL COMPARISON (per cup Pasta):
White Pasta = 246 calories, 1g fat, 8g protein, 43g carbs, 5g fber (38g efective carbs)
Cabbage Pasta = 22 calories, 0g fat, 1g protein, 5g carbs, 2g fber (3g efective carbs)
Zucchini Pasta = 20 calories, 0g fat, 1g protein, 4.2g carbs, 1.4g fber (2.8g efective carbs)
Miracle Noodles = 0 calories, 0g fat, trace protein, 0g carbs, 0g fber (0g efective carbs)
Ingredients:
2 lbs. grass fed ground Beef
2 cloves Garlic, minced
2 eggs
1 c. freshly grated
Romano Cheese
1 1/2 TBS Italian Seasoning
Celtic Sea Salt and
ground black Pepper to taste
2 c. mushrooms,
fnely chopped
1 c. Beef Broth
What type of marinara sauce do you use?
Does it have sugar in it? How about soybean
oil? Quality tomato sauce should be from
vine ripened tomatoes that are naturally
sweet and dont need sugar added. Also,
make sure the sauces you choose use olive
oil instead of harmful soybean oil.
Another option for pasta is to use thinly cut
cabbage and boil it in water until very sof.
Cabbage Pasta pictured below
ZUCCHINI NOODLES
(pictured here)
FUN IDEA: Encourage your
kids to help make the zucchini
pasta; they will be excited to
try something they created.
SUPER FUN IDEA:
have them pick the zucchini
fresh from the backyard garden!
Lunch/ Dinner
Quesadillas
Bring About
SOME SMILES : )
63
Directions (FOR TORTILLA) ...Preheat the oven to
350 degrees F. In a medium sized bowl, stir together the coconut four,
psyllium husks, salt and spices. Add the butter or coconut oil. Stir
continuously as you add the hot broth or water, it will melt the butter
or oil. Combine until very smooth.
OPTION 1: Place the dough onto a piece of greased parchment paper.
Using a rolling pin, roll the dough out in a circle shape with even
thickness throughout. Place the bottom parchment with the unbaked
wraps onto a cookie sheet (I make sure it isnt stuck to the parchment
otherwise it is hard to release after baking). Bake for 20 minutes or until
done throughout (this will depend on how thick you rolled the dough).
Use for quesadillas! Yum! Makes 6 wraps. Tese also freeze well so make
a triple batch and store for easy dinners!
OPTION 2: Heat a large pan to medium-high heat with coconut oil.
Once hot, place an unbaked tortilla on the pan and saute until light
brown, then fip and bake through. Use for quesadillas.
(Quesadilla directions are above by photo)
NUTRITIONAL COMPARISON (per wrap)
Traditional Tortilla =
Healthifed Tortilla =
123 calories, 8.7g fat, 2g protein, 9.3g carbs, 6.7g fber! (2.6g efective carbs)
Directions
(FOR QUESADILLAS):
In a frying pan, heat coconut oil
on medium-high heat. Place one
tortilla on the fry pan. Fill with
and another layer of cheese. Top
with another tortilla. Fry until
golden and crisp on both sides and
cheese is melted in the middle.
Enjoy!
(Tortilla directions are below)
Ingredients:
TORTILLAS:
1/4 c. Butter OR
Coconut Oil, softened
1 c. boiling Veggie Broth
OR water (broth adds favor)
OPTIONAL FLAVOR
ADDITIONS:
1/4 tsp Garlic Powder
1/2 tsp Mexican spices
Put chicken in the crockpot in the
morning to cook while you are busy
throughout the day. It will be ready
to go when you make dinner.
Easy DINNER tip
Choosy Moms, Choose...
Brai n
Heal th
Te membranes of
neurons (the part of the
brain cells responsible
for communication) are
composed of a layer of fatty
acid molecules. Fatty acids
are what healthy fats are
composed of. When you
digest the fat in your food,
it is broken down into fatty
acid molecules. Your brain
uses these to assemble
the special types of fat it
incorporates into its cell
membranes. If you eat
healthy omega 3 fats, we
will build healthy happy
and calm brains. If you
sneak in trans-fats
(hydrogenated oils),
your brain cells get ridged
and hard. Communication
between the cells is nearly
impossible. When this
happens we have a hard
time focusing and our
moods are low.
Te myelin is the
protective sheath that
covers communicating
neurons. It is composed of
30% protein and 70% fat.
One of the most common
fatty acids in myelin is
oleic acid. Breast milk is
the most abundant source
of this fatty acid. Some
other good sources are
walnuts, almonds, pecans,
macadamias, peanuts,
and avocados. So instead
of making our cells stif
and ridged, lets fll our
childrens brains with lots
of oleic acid!
R U Being
CHOOSY?
64
Are you really fooled by this marketing? I hope not! I want to throw this down
the aisle when I see people grab it of the shelf. Te hydrogenated oils trump
the fsh oils that are added to the plastic tub...I should also mention that you can
make healthy fsh oils rancid by overheating them so they dont smell or taste
fshy, which you know they do because who wants a fsh favor in their peanut
butter? BUT this is also why I nag my clients to spend the money on a quality
fsh oil. Cheap fsh oil from SAMS club is going to do more harm than good.
TRANS-FATS and how they are made...
1. Manufacturers begin with the cheapest oils-soy, corn, cottonseed or canola,
already rancid and full of free-radicals. Not to mention flled with ROUND UP!
2. Mix it with tiny metal particles - usually nickel oxide.
3. Put into hydrogen gas in a high-temperature machine.
4. Next, soap-like products and starch are added into the mixture to give it a
better consistency.
5. Again subjected to high temperatures when it is cleaned by steaming.
6. Tis removes its unpleasant odor. Margarines natural color...an unappetizing
grey, is removed by bleach.
7. Dyes and strong favors are then added to make it look like butter.
Squashed and packaged in blocks or tubs and sold as a cholesterol-lowering
health food.
Tis is also how they make peanut butter. It keeps the oil from separating and
good for aesthetics and ease of use, but terrible for our health. It becomes a plastic
that changes the structure of our cells...our bodies basically become partially
hydrogenated! Your body focuses on fghting the free radicals from clogging your
bloodstream and it cant focus on up-taking nutrients in your food to build,
repair, and replenish; which is the main purpose of eating. When this happens, we
constantly crave food, our brain is smart, it will tell us to eat until we fll it with
the vitamins and minerals that we need. Are you constantly hungry? Could this be
the culprit? To read more on Trans Fat and Weight Gain, check out the book,
Secrets to a Healthy Metabolism.
So, if you make this recipe, make sure to use a natural peanut butter!
Peanut Butter Chicken
Lunch/ Dinner
Peanut Noodles
Directions...Cut cabbage thin. In a large pan, stir fry until cabbage begins to
wilt. Set aside.
In a small bowl combine peanut butter and water; mix until a smooth paste forms. Stir in
soy sauce, then swerve, cayenne and lemon juice. Mix by hand until well combined and
smooth. Mix with the cabbage pasta and enjoy!
OPTION: Add chicken or shrimp to make this one hardy meal!
Using White Pasta = 322 calories, 11g fat, 12g protein, 44g carbs, 3g fber (41g efective carbs)
Using Cabbage Pasta = 119 calories, 8g fat, 7g protein, 7g carbs, 3g fber (4g efective carbs)
Ingredients:
PEANUT SAUCE:
4 TBS natural Peanut Butter
4 TBS hot water
2 TBS aged wheat free Tamari Sauce (fermented Soy
Sauce)
1 1/2 TBS Swerve
1/4 tsp Cayenne Pepper
1 1/2 tsp lemon juice
Peanuts for garnish
NOODLES:
1 head of cabbage
Directions... Heat oil in large skillet and cook chicken until it is no longer
pink, about 2-3 minutes. Set aside. Reduce heat to low and in a medium pan add ginger,
Tamari sauce, peanut butter, coconut milk and cayenne pepper. Cook, stirring frequently,
until sauce is bubbly and warm, 1-2 minutes. Remove from heat and sprinkle with scal-
lions. Serve immediately.
Traditional Dish = 360 calories, 22g fat, 36g protein, 17g carbs, 2.6g fber (14.4g efective carbs)
Healthifed Dish = 290 calories, 22g fat, 37g protein, 3.2g carbs, 2.1g fber (1.1g efective carbs)
Ingredients:
2 TBS Coconut OR Sesame Oil
1 pound boneless, skinless Chicken sliced into strips
2 tsp minced Ginger
2 tsp Organic Tamari Sauce (Soy Sauce)
1/2 c. Coconut Milk
1/2 c. Natural Peanut Butter OR Almond Butter
1 tsp Cayenne Pepper
OPTIONAL: 1/2 c. scallions, chopped
Quick & Easy
DINNER IDEA
65
Chinese Fried Rice
Directions...In a skillet, saute onion and garlic in
butter until tender. Stir in the caulifower rice, Tamari sauce,
parsley and pepper. Cook over medium-low heat for 5 minutes,
stirring occasionally. Add the egg; cook and stir until egg is
completely set, about 3 minutes.
Traditional Fried Rice =
Healthifed Fried Rice =
106 calories, 7g fat, 5.1g protein, 7.3g carbs, 3g fber (4.3g efective carbs)
Ingredients:
1/3 c. chopped onion
1 clove Garlic
2 TBS Butter or Coconut Oil
4 c. caulifower, into rice

3 TBS Tamari sauce (Soy Sauce)
2 TBS minced fresh Parsley
1/8 tsp Pepper
1 egg, lightly beaten
Why Tamari Sauce
Making It
BETTER 4 U
66
You may look at the ingredients and see Tamari sauce and say What?!!! So what is it? And why
ORGANIC? Monsanto Co., the worlds largest seed producer, has developed the frst-generation
Roundup Ready soybean (and corn) seeds. Tey actually put Roundup ON the seed so the weeds
have no chance against the crop! Well, what ramifcations does this have for our health? Do you notice
a rise in auto-immune diseases such as cancer and fatty livers? AHHH!!! We arent sure just how bad it
can become, but some issues are precancerous cell growth in the digestive tract, inhibited development
the brains, livers and testicles, partial atrophy of the liver, enlarged pancreas and intestines and immune
system damage. My suggestion is to only use Organic Tamari Sauce. Tamari is a premium Japanese soy
sauce. Regular soy sauce contains 40-60% wheat. Organic Gluten Free Tamari is made with 100% soybeans
and no wheat. While the sodium level of Tamari and regular soy sauce is the same, the higher concentration
of soybeans in Tamari gives a richer, smoother, more complex taste than ordinary soy sauce.
Tamari is naturally fermented for up to 6 months. Tere are no MSG or artifcial preservatives. Tamaris
fermentation process is diferent than ordinary soy sauce, giving it unique favor enhancing properties.
It is one way to reduce sodium levels in your cooking without compromising taste. One teaspoon of
Tamari contains 1/8th the sodium as one teaspoon of salt.
Bacon Cheeseburger
Goodness
Lunch/ Dinner
Nostalgic Food
TO SATISFY U
67
Directions...NOODLES: Remove skin from
the zucchini/eggplant with a potato peeler. Cut the vegetable
into cubes. Place the cubed veggie in pan with uncooked bacon
pieces. Saute over medium-high, stirring to prevent burning.
Cook until edges are translucent, and the veggie sucks up the
bacon grease for a great favor (about 3-5 minutes). Set aside.
In a large saute pan, brown ground beef and drain fat. Add
onion, garlic, and spices. Stir in the tomato sauce and water and
stir. Add cheese. Stir to melt cheese. When cheese is completely
melted add noodles. Stir well and serve.
Serves 4. NUTRITIONAL COMPARISON (per serving):
Traditional Hamburger Helper =
Healthifed Hamburger Helper =
404 calories, 19g fat, 44.7g protein, 10g carbs, 3.5g fber (6.5g efective carbs)
Ingredients:
2 medium zucchini OR eggplant
(peeled and cut into cubes)
4 slices Bacon, cut to bite-sized pieces
1 lb. ground Beef (grass-fed)
2 c. Tomato Sauce
1 c. water
1/2 c. onion, diced
1 clove Garlic, chopped
4 oz. Sharp Cheddar Cheese,
cut into small squares
1 tsp Oregano
1 tsp Basil
1/2 tsp Parsley
1/2 tsp Chili Powder
1/4 tsp Clove
1/4 tsp Ginger
Hot BEEF Sundae
Lunch/ Dinner
Make Dinner
FUN FOR THE FAM
68
Directions...Set a stock pot of broth to boil over high
heat. Clean and cut caulifower into small pieces. Cook in beef
or chicken broth for about 6 minutes, or until well done. Drain
well; do not let cool and pat cooked veggie very dry between
several layers of paper towels. In the Blend Tec Blender or food
processor, puree the hot veggie with the cream cheese, parme-
san, garlic, chicken base, and pepper until smooth. Set aside.
Heat oil in a large Dutch oven over medium-high heat. Place
the roast in the pan, and brown on all sides. Reduce heat to
medium-low, and pour in the tomato sauce, water, and
vinegar. Season with chili powder, salt, pepper, and garlic.
Simmer over medium-low heat for 3 hours, or until meat is
fork tender. Remove beef, and refrigerate overnight. Reserve
sauce, and refrigerate. Slice or shred beef, and place in a large
pot on the stove with the sauce. Heat through, and serve
alone, or over the fauxtatoes.
Top with white cheddar cheese and a cherry!
Ingredients:
FAUXTATOES
(ICE CREAM LAYER)
1 medium head caulifower
2 c. Broth
1 TBS Cream Cheese, softened
1/4 c. grated Parmesan
1/2 tsp minced Garlic
1/8 tsp Chicken Bullion
(watch for MSG)
1/8 tsp freshly ground Pepper
HOT BEEF LAYER:
1 TBS Coconut Oil
1 (4 pound) grass fed Beef Chuck Roast
1 c. Tomato Sauce
1/2 c. water
1/2 c. White Vinegar
1 TBS Chili Powder
Celtic Sea Salt and Pepper to taste
2 Garlic cloves, minced
NUTRITIONAL COMPARISON
(per serving, with 1/4 pound hot beef )
Traditional Sundae =
701 calories, 41g fat, 39g protein, 40.7g carbs,
1g fber (39.7g efective carbs)
Healthifed Sundae = 5
35 calories, 28g fat, 38g protein, 9g carbs,
3.8g fber (5.2g efective carbs)
Make fun food.
Make Kids
Smile. :)
Make Dinner
FUN FOR THE FAM
69
Meatloaf Cupcakes
Lunch/ Dinner
Directions...Preheat the oven to 400 degrees F. Peel
and chop the onions, and heat the butter in a frying pan. Cook the
onions gently sprinkled with the salt, for about 20 to 25 minutes or
until the onions are golden. Remove to a bowl to cool. Put the egg,
ground beef, chopped mushrooms and Parmesan cheese into a bowl,
and when the onion mixture is not hot to the touch, add to the bowl
and work everything together with your hands. Divide the mixture
into small cupcake liners. Bake for 15-20 minutes or until done to
desired liking.
Frost with fauxtatoes made with caulifower (see page 68) and top
with a cherry tomato!
NUTRITIONAL COMPARISON (per 4 ounce serving)
Traditional Meatloaf =
Healthifed Meatloaf =
200 calories, 12.8g fat, 28g protein, 3g carbs, trace fber (3g efective carbs)
Ingredients:
1 egg
1 onion, chopped
1 TBS Butter
2 lbs. grass fed ground Beef
1 c. fnely chopped
mushrooms
1 c. freshly grated
Parmesan Cheese
some FUN
DINNER
IDEAS
Manwich Facts
Leptin
Tip
After you eat,
your body releases
leptin; which tells
your body to stop
feeling hungry and
start burning calories.
An interesting paradox
is that the more fat
your body carries,
the more leptin you
produce, but your
body starts to become
resistant; a lot like
insulin resistance.
Te objective is to
optimize your levels
of this hormone by
eating foods that
increase your bodys
sensitivity to leptin
and eating foods
that work with other
hormones to regulate
leptins functions.
Love Good
BARBEQUE
70
Ingredients in Manwich: Tomato Puree (Water, Tomato Paste), High Fructose
Corn Syrup, Distilled Vinegar, Corn Syrup, Less than 2% of: Salt, Sugar,
Dehydrated Onions, Dehydrated Red and Green Bell Peppers, Chile Pepper,
Tomato Fiber, Spices, Guar Gum, Xanthan Gum, Dehydrated Garlic, Carob
Bean Gum, Natural Flavors.
Yuck, that junk is nothing but sugar! It is amazing how much hidden sugar
we consume on a daily basis. You may ask Why does high fructose corn
syrup make us gain weight? Is it because of the overconsumption of
Big Gulps? Or does the fructose in the corn syrups do something to our
metabolism? Fructose is processed by the body diferently than table sugar.
It encourages the liver to dump more fat into our blood stream, fat that
eventually ends up in our bellies. In the end, we are left still hungry soon
after eating this junk, while storing more and more fat.
High fructose corn syrup alters the function of hormones that regulate
metabolism and cause abnormal weight gain. Fructose has no efect on
our hunger hormone ghrelin and interferes with brains communication
with leptin, which is the hormone that tells us to stop eating and you
CAN become leptin resistant! 98 percent of those who are signifcantly
overweight are leptin-resistant. Most defects in leptin signaling may lead
to obesity, overeating and less energy expenditure. Leptin-resistance is
similar to insulin-resistance in that it occurs after being overexposed to
high levels of the hormone. At this point, the body no longer responds
to the hormone. Much like high blood sugar levels result in surges in
insulin, sugar metabolized in fat cells causes the fat to release surges in
leptin. Over time, leptin-resistance may develop.

We can easily cut sugar out of our diet by being a detective and throwing
out food that is hidden with added sugar.
Lunch/ Dinner
Use a crock-pot for this recipe and have the buns already made. I store extra in the freezer for an easy addition to dinner.
Sloppy Joes
Love Good
BARBEQUE
71
Directions...In a large pan, brown the beef, onion, celery
and garlic; drain fat. Stir in all remaining ingredients.
Simmer for 20 minutes on low for the favors to open up.
Serve on my healthifed buns.
TO MAKE PROTEIN BUNS: Follow the recipe on pg 59 for
Grilled Cheese except instead of baking in a bread pan, mound
the dough into bun shapes on a greased cookie sheet and bake for
1/2 the time.
NOTE: Cider vinegar reduces the gamey taste that grass fed beef
that often turns people of from eating game meat.
Makes 6 servings.
NUTRITIONAL COMPARISON (per serving of meat only: no bun)
With Manwich =
Healthifed =
141 calories, 7.6g fat, 16g protein, 1.7g carbs, 1g fber (0.7g efective carbs)
Ingredients:
1 lb. grass fed ground Beef
2 TBS onion, chopped
1 stalk celery, chopped
1 clove Garlic, minced
1/4 c. Tomato Paste
(Bionature) in a glass jar
3/4 c. organic Beef Broth
2 TBS Just Like Brown Sugar
OR 1 drop Stevia Glycerite
1 1/2 tsp Cider Vinegar
1/2 tsp mustard
1/8 tsp Pepper
Flaky Coconut
SHRIMP
72
Coconut Shrimp
Lunch/ Dinner
Directions...Heat 2 inches oil over medium high
heat. Season coconut four with salt, cayenne pepper and fve-spice
powder. Add coconut fakes to seasoned coconut four and combine.
Lightly beat the egg whites. Dip shrimp in the egg whites, then
coat with the coconut breading. Fry shrimp 5 minutes in hot oil
until evenly golden and crispy. Serve with orange marmalade.
DIPPING SAUCE: Combine marmalade, mustard, honey and
hot sauce in a small bowl. Mix well and enjoy.
Makes 4 servings each of shrimp and sauce.
NUTRITIONAL COMPARISON: (6 shrimp)
OUTBACK Steakhouse coconut Shrimp =
690 calories, 21g fat, 29g protein, 67 carbs, 8 fber (59g efective carbs)
OUTBACK ORANGE Marmalade (1/4 cup serving) =
403 calories, 0g fat, 0g protein, 107g carbs!! 1.6g fber (105.4g efective carbs)
Healthifed Coconut Shrimp =
Healthifed Orange Marmalade (1/4 cup serving) =
29 calories, 0g fat, 0g protein, 2g carbs, 0g fber (0 efective carbs)
Ingredients:
Coconut Oil, for frying
2 pinches ground Cayenne Pepper
1 1/2 tsp Chinese Five-spice Powder
1/2 c. shredded unsweetened
Coconut Flakes
2 egg whites
1 lb. Shrimp, deveined and peeled
ORANGE MARMALADE:
1/2 c. Natures Hollow Marmalade
1/4 c. Dijon-style mustard
1/4 c. Xylitol Honey
1/4 tsp Hot Pepper Sauce
Traditional Wafe = 247 calories, 6g fat, 2g protein, 27g carbs, 0.7g fber (26.3g efective carbs)
Healthifed with Almond four = 239 calories, 16.8g fat, 17g protein, 2.9g carbs, 1.5g fber (1.4g efective carbs)
Healthifed with Flaxseed Meal = 254 calories, 18g fat, 17.3g protein, 5g carbs, 4.5g fber (0.5g efective carbs)
Protein Pizza Waffles
Sandwich Waffles
Directions...Preheat wafe iron to high. Combine the dry
ingredients in a bowl. Combine the wet ingredients in another bowl. Slowly
add the wet ingredients into the dry. Let sit for 5 minutes. Bake according to
your wafe iron directions (I spray my wafe iron with Coconut oil spray).
Enjoy!
Ingredients:
1 c. Almond Flour OR freshly ground Flaxseeds
1 c. JAY ROBB Vanilla Egg white OR Whey Protein
1 c. unsweetened Almond Milk
2 eggs
1 c. chopped Ham (or cooked bacon)
1 c. freshly shredded cheese (I love Sharp Cheddar, but any kind works:)
Directions... Preheat wafe iron to high. Combine the dry ingre-
dients in a bowl. Combine the wet ingredients in another bowl. Slowly
add the wet ingredients into the dry. Let sit for 5 minutes. Bake according
to your wafe iron directions. Enjoy!
Ingredients:
1 c. Almond Flour OR freshly ground Flaxseeds
1 c. Vanilla Egg White OR Whey Protein (Jay Robb)
2 eggs
1 TBS Oregano
1 clove Garlic, minced OR 1 tsp Garlic Powder
1 c. freshly shredded Mozzarella Cheese (I love Asiago, but any kind works :)
Twist of Fun
FAVORITES
73
Lunch/ Dinner
Traditional Wafe = 247 calories, 4g fat, 1g protein, 27 carbs, 0.7g fber (26.3g efective carbs)
Healthifed with Almond four = 214 calories, 14.8g fat, 15g protein, 4g carbs, 1.6g fber (2.4g efective carbs)
Healthifed with Flaxseed Meal = 233 calories, 16g fat, 15.3g protein, 7g carbs, 5.4g fber (1.6g efective carbs)
Taco Seasoning
Trans Fat and ADHD
74
Food And
FOCUSING
NO one wishes harm on their children, but if you feed them trans-fats, you are unknowingly
setting them up for severe health issues. Tis is because trans-fats in foods are like BIG SUVs
trying to park into a compact parking spaces of our cells that are reserved for healthy Omega
3 fats (DHA). When this happens, our neurotransmitters responsible for focus, mood, and
memory have a hard time fnding and recognizing their receptors due to the infammation of
the membranes on the brain cells caused by the consumption of trans fats.
Brain levels of the neurotransmitter dopamine (important for mood and focus) are lowered
by 95% when you ingest trans fats. BUT what is even more disturbing, is that when you
switch to eating 100% trans-fat free, our brain remains unable to produce normal amounts
of dopamine in the hippocampus (the part of the brain most responsible for consolidating
memory). Tis is one reason for high rates of ADHD and depression. To read more on Brain
Chemicals, check out my book: Secrets to Controlling Your Weight Cravings and Mood.
Children who start at age 3 or 4 eating a steady diet of fast food, pop tarts, commercially
prepared fsh sticks, stick margarine, cake, candy, cookies and microwave popcorn can be
expected to have a harder time focusing, an increase risk of depression, have heart disease and
strokes at earlier ages. BUT even if you avoid typical junk food, you must remain a detective!
I have seen trans-fats in refrigerated SALSA!
Ingredients:
HEALTHIFIED TACO SPICES
2 TBS Chili Powder
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
1/2 tsp crushed Red Pepper Flakes
1/2 tsp dried Oregano
1 tsp Paprika
3 tsp ground Cumin
2 tsp fresh ground black Pepper
Tere are a few issues with using prepackaged spice mixes. First of, caramel coloring is a food dye
that is in the process of being banned by the FDA due to its links to causing cancer. Another issue
is the maltodextrin...the danger is that maltodextrin is very high on the glycemic index: 105. Tis
is 5 points higher than glucose which is 100. And, it is almost double that of sugar which is around 59.
AND ingredients are listed in the order of prevalence. Tey dont even list a spice until the 4th
ingredient! Ill stick to making a triple batch of my own mix and keeping it in my pantry!
Directions...In a bowl, mix together chili
powder, garlic powder, onion powder, red
pepper fakes, oregano, paprika, cumin, salt and
pepper. Store in an airtight container.
Makes 20 servings.
Store Bought Taco Seasoning = 20 calories, 4 carbs, 0 fber
Healthifed Taco Seasoning = 5 calories, 0.9 carbs, 0.4g fber
NOTE:
Quick
Tip #2
Do you still have
pre-packaged Taco
Seasoning in your pantry?
If you do, check this out!
Ingredients: Yellow
Corn Flour, Salt,
Maltodextrin, Paprika,
Spices, Modifed Corn
Starch, Sugar, Garlic
Powder, Citric
Acid,Autolyzed Yeast
Extract, Natural Flavor,
Caramel Color (sulftes).
See the NOTE to the
right to see the efects
these ingredients can
have on us.
Quick
Tip
CHEEZ-IT
CHEESE BAKED
SNACK CRACKERS
INGREDIENTS =
Enriched Flour
[Wheat Flour, Malted
Barley Flour, Niacin,
Reduced Iron, Tiamine
Mononitrate (Vitamin
B1) Ribofavin (Vitamin
B2) Folic Acid Vegetable
Shortening (Partially
Hydrogenated Soybean
and/or Cottonseed Oil)
Skim Milk Cheese (Skim
Milk, Cheese Cultures,
Salt, Enzymes, Annatto
Extract Color) Salt,
Paprika, Yeast, Paprika
Oleoresin Color.
Cheese It Crackers
Nacho Chips
Directions...Preheat the oven to 350 degrees F. Sift all the dry
ingredients together. Slowly add in water, 1 TBS at a time until dough can hold
a ball shape. Grease 2 pieces of parchment paper. Place dough onto greased
parchment, top with the second piece of parchment (greased side down). Roll
the dough using a rolling pin on top of the parchment. Roll until 1/16th in
thick. Remove the top piece of parchment. Place the bottom parchment (with
the rolled out dough) onto a cookie sheet. Score the dough into chip shapes
with a pizza cutter. Place cookie sheet in oven and bake for 15 minutes or until
golden brown. Remove from oven.
Traditional Tortilla Chips =
Healthifed Tortilla Chips =
104 calories, 7g fat, 10.3g protein, 3g carbs, 1g fber (2g efective carbs)
Ingredients:
CHIPS:
1/3 c. Almond Flour
1/3 c. unfavored Whey Protein OR Egg White Protein
1/3 c. Parmesan Cheese, shredded
Water (just enough to hold dough together)
OPTIONAL: Mexican spices (see taco seasoning on page 74)
Ingredients:
1 1/4 c. Almond Flour
1/2 c. freshly grated Sharp Cheese (I used aged Gouda!)
1 egg white
Lunch/ Dinner
75
Fun Idea
FOR SNACKS
Directions... In a food processor (or medium bowl) whip the egg
white until the egg has loosened and become frothy. Add in the almond four,
salt, and cheese until a stif dough forms. Cut two pieces of parchment paper
the size of baking sheet. Put dough on top of one piece of parchment. Place
the second piece of parchment on top of the dough and roll out with rolling
pin until dough covers the parchment sheet. Roll the dough so it is the same
thickness or it will bake unevenly. Remove top parchment. Using a pizza cutter,
score the dough into squares or other shapes. Place the parchment with the cut
dough onto baking sheet and bake 20-30 minutes at 325 degrees F, or until
lightly browned.
Keebler Cheez It =
Healthifed Cheez It =
VARIATION: Can also use Cheese It
Crackers Recipe to make nacho chips
by cutting them in tortilla shapes.
Acne Facts
Quick Tip
Acne is one of the
Easiest Problems to
Treat Naturally. Just
like other chronic
diseases running
rampant in Western
society (like diabetes,
heart disease, and
obesity), acne is
primarily a disease of
the Western world.
Dr. Mercola. Acne is
much less of a problem
in non-Westernized
societies, where refned
carbohydrates and sugar
are consumed in much
lower amounts. Solid
evidence exists that
diets high in sugar
and refned
carbohydrates
are the primary
CAUSE of acne.
Good Diet
CLEAR SKIN?
76
If you or your children are frustrated with acne, a grain-free diet will very likely clear up your
skin. If you have been on a low-fat or fad diet, you may be also dealing with some vitamin and
mineral defciencies so concentrated doses of supplements like vitamin A and zinc may be
a necessity too. Antibiotics are unnecessary AND unsafe because correcting your diet creates an
internal environment that does not allow bacterial overgrowth to occur. Taking antibiotics is SO
detrimental for your gut fora...it kills all of your good bacteria which can lead to autoimmune
diseases and food allergies (FUN FACT: You can decrease your babys/childrens chance of a food
allergy by 70% if you give them bifdo bacteria in the frst year of their life: it is naturally found
in breast milk if the mother is eating fermented veggies).
STEP 1: We all know that simple carbohydrates are just empty junk calories. Tese would
include white bread, white rice, all sugars, soda, candy, cookies. Eliminating these would be step
one in clearing up your skin. TOTALLY getting rid of high fructose corn syrup is a mantra we
all should follow and teach our kids how to read labels to never eat this. I found it in pickles this
past weekend! Fruit also contains a high amount of fructose, so it should be consumed in very
limited amounts and NEVER in the form of juice.
STEP 2: Complex carbohydrates are just glucose molecules linked together in long chains, our
body breaks them down into glucose (AKA Sugar) in the blood. Complex carbohydrates are
found in foods such as beans, nuts, whole grains, and starchy vegetables. Tese sound healthy
right, BUT if acne is a problem for you, limiting these will decrease the infammation of the
skin caused by the rise in insulin. Our bodies prefer the complex carbs found in non-starchy
vegetables instead of the complex carbs found in whole grains, because your body handles their
digestion diferently. Vegetables, such as caulifower, are slow to break down into simple sugars, with
minimal insulin impact, whereas digestion of grain-carbs, such as brown rice, raises your insulin.
STEP 3: If step 1 and 2 dont work, then I suspect a food sensitivity to gluten. Gluten in wheat
and other grains may be contributing to your acne symptoms if you have a gluten intolerance,
which many people do. Tis is a separate issue from the insulin efects already discussed. Gluten
is a prime suspect if you have rosacea. A person who is sensitive to gluten cannot digest gluten,
so the body will not recognize it when it is eaten and therefore treats it as a foreign body when
trying to digest it. Te gluten can push the toxins through the skin and cause acne.
BUT, you must be careful when choosing gluten free products, they are very high in carbs
which wont help acne. It may seem impossible in our society to eat gluten free and low carb,
but we do it and we still enjoy pizza, donuts, risotto...just in my healthifed modifed ways!
STEP 4: Get rid of hormones in food. Get rid of milk, or only buy whole, organic, hormone
free milk. Purchase hormone free meat, chicken, and eggs. Estrogen is produced not only
internally but also produced in reaction to chemicals and other substances in our food. When
it is not broken down adequately, higher levels of estrogen build up. Tis is true for men, women
and children, although the efects are more easily recognized in men. Alcoholic men with
impaired liver function develop a condition called gynecomastia, with estrogenic characteristics
including enlarged breasts, loss of male pubic hair, and belly fat.
STEP 5: Add in helpful supplements such as Cod Liver Oil. Vitamin A and EPA/DHA are
extremely helpful in clearing acne. Zinc and other minerals can also help.
Protein Dip
Directions...Mash together the avocado, garlic, and lime
juice in a bowl until nearly smooth. Place in a food processor and
add cottage cheese and blend until very smooth. Fold in the diced
tomato and feta cheese. Add salt and pepper to taste.
Traditional Greek Dip =
Healthifed Dip =
150 calories, 11g fat, 7g protein, 7.7g carbs, 4.7g fber (3g efective carbs)
Ingredients:
1 (8 oz.) container Cottage Cheese
2 avocados - peeled, pitted, and mashed
1 clove Garlic, minced
2 TBS Lime Juice
1 roma (plum) tomato, seeded and diced
1/4 c. crumbled Feta Cheese
Celtic Sea Salt and Pepper to taste
Protein Pizza Dip
Directions... Preheat oven to 370 degrees F. . In a food proces-
sor, puree the cottage cheese, sausage, and Parmesan cheese (and pep-
peroni if desired). In a 5 x 5 oven safe dish, spread the cheese mixture
evenly over the bottom. Bake for 40 minutes or until bubbly and cheese
is melted. Top with marinara sauce. Serve with jicama cut into tortilla
shapes and sprinkled with pizza spices! Enjoy!
Traditional Dip =
260 calories, 14g fat, 7.5g protein, 12g carbs, trace fber (12g efective carbs)
Healthifed Dip =
Ingredients:
2 links Bolinskis Organic Chicken Sausage
8 oz. Cottage Cheese
1 c. freshly grated Parmesan Cheese
1 c. No-Sugar Marinara Sauce
1 package Pepperoni (I got from Italian specialty shop)
Snacks
Bring This
TO THE PARTY
77
78
Breakfast
Nut Butters
Directions...Place nuts and salt in food processor and grind to a
fne powder. Add stevia glycerite and coconut oil and process until but-
ter becomes smooth. It will be somewhat liquid but will harden when
chilled. Store in an airtight container in the refrigerator.
Makes 16 servings. NUTRITIONAL FACTS:
Pecan Butter =
Macadamia Butter =
Cashew Butter =
Peanut Butter =
TIPS FOR MAKING NUT BUTTERS:
Soak and dehydrate nuts to make nut
butters. Nuts have a lot of phytic acids
and other anti-nutrients in them that are
removed if you soak them overnight; this
also makes them much more digestible.
To make nut butters so they are less hard
when cold, substitute about half of the
oil with cold pressed macadamia nut or
hazelnut oil.
Ingredients:
2 c. crispy nuts, such as
almonds, pecans
OR cashews
3/4 c. Coconut Oil
Snacks
Place a TBS of nut butter into a
mini mufn tin lined with cupcake
liners. Place in the fridge until set.
Ten top with 1/2 TBS chocolate
sauce (see page 96) OR top with
melted ChocoPerfection bar and
let cool in fridge until set.
Mini
Nut Butter
Truffles
(Pictured left)
Flavor Like
NO OTHER
PB and J
Ice Cream Sandwich
Snacks
Ooohh Soooo
GOOOOOOOD
79
Reeces Ice Cream
Sandwich Variation
(Pictured below)
bowl, cream the butter, peanut butter, sweeteners, and egg. Cream for
a few minutes until very fufy. In a separate bowl mix together the
peanut four, baking powder, and salt. Slowly add in the dry ingre-
dients to the wet and mix until smooth. Roll 2 TBS of dough into
a ball in your hands (for uniform shape) onto a cookie sheet, then
press down to they are about of an inch thick. Place cookies about
2 inches apart. Bake in preheated oven for 17-20 minutes or until
golden around the edges. Cool completely on the baking sheet before
removing and enjoy! I keep mine in the freezer (for portion control!:)
To assemble the ice cream sandwiches remove the ice cream from the
freezer and let it stand at room temperature for about 5 minutes to
soften slightly. Spread a layer of NATURES HOLLOW jam (or fresh
berries) on the fat side of each peanut butter cookie. Place a scoop of
peanut butter ice cream in the center of half the cookies, on top of the
jam. Top with the remaining cookies, jam side down. Gently squeeze
the cookies together until the ice cream and jam come to the edges
of the cookies. Put the ice cream sandwiches back in the freezer for at
least 15 minutes to harden the jam. Tese can be made 2 days ahead.
Place them in a large plastic storage bag or airtight container and store
in freezer.
Makes 24 cookies. NUTRITIONAL COMPARISON (per sandwich)
Traditional PB and J Sandwich =
539 calories, 27g fat, 3g protein 73.8g carbs, 1.9g fber (71.9g efective carbs)
Healthifed Sandwich =
320 calories, 26.2g fat, 12.8g protein, 8g carbs, 4.4g fber (3.6g efective carbs)
Ingredients:
COOKIES:
1 1/2 c. Peanut Flour
1/2 c. Coconut Oil or Butter
1/2 c. natural Peanut Butter
1 c. Just Like Sugar OR Swerve
(makes a chewier cookie)
1 egg
ICE CREAM:
See page 82. Omit the cookie
dough chunks and add in
1/2 c. peanut butter
Reeces Variation
Chocolate Option
Omit the jelly and dip into chocolate
sauce (Recipe pg 96). OR can also melt
a ChocoPerfection bar with 2 TBS
unsweetened almond milk for an easy
chocolate sauce and place on parchment
paper to set.
Babies and Acid Reflux
Fun Magic
SHELL
80
Do you know babies sufering from Acid Refux? What were their frst foods? Dr. David Ludwig of Childrens
Hospital Boston, a specialist in pediatric nutrition, says studies show that rice and other highly processed grain
cereals actually could be among the worst foods for infants. Babies dont even produce the enzyme amylase,
which is the essential enzyme for breaking down starch. Te babys small intestine basically only produces one
enzyme for starch, lactase; which is for the digestion of lactose. Feeding grains too early will cause food allergies
later on in life because the protein in the grains sit in the stomach too long. Tis will cause the baby to have
acid refux.
SO, parents desperately go to the doctor for help; most likely putting the baby on acid blockers. Tis is the
WORST thing to do because the stomach is a very acidic environment with a pH at 2 or less. Stomach acid is
essential for to absorb vitamin B-12 and minerals that allow you to release hormones from the pancreas,
without which can lead to development of diabetes.
Stomach acid also helps breakdown protein. When you dont have stomach acid to breakdown food, undigested
proteins sit like a rock in the intestines. Tis slowly eats holes in your intestines and this infammation begins
a detrimental snowball efect. When you start to have holes in your intestines, food starts to leak into your
bloodstream (leading to leaky gut syndrome). Tis is awful because the immune system goes into overdrive to
kill the unknown substances in the blood...NOW we have food allergies! So if you are feeding the baby grains
and cows milk, they will most likely develop a wheat and dairy allergy...oh boy!
Milk based formulas often cause allergies while soy based formulas contain growth inhibitors, mineral blocking
phytic acid, and plant forms of estrogens that has adverse efects on hormonal development. Soy formula is also
devoid of cholesterol which is essential for the brain (our brains are 60% cholesterol!) and nervous system.
Cherry Magic Shell
Ingredients:
1/4 tsp Stevia Glycerite (or to desired sweetness)
1 tsp natural Cherry Extract
2 tsp Natural Red Food Coloring
Directions...Melt coconut oil over low heat. Stir in coloring, sweetener and salt until
completely melted. Allow to cool to room temperature before drizzling over ice cream.
OPTION: add crushed Healthifed Captain Crunch Cereal pieces on top!
Smuckers Shell = 210 calories, 15g fat, 1g protein, 18g carbs, trace fber (18g efective carbs)
Healthifed Shell = 102 calories, 11g fat, 0.1g protein, 0g carbs, 0g fber (0g efective carbs)
Great for
Decorati ng
CAKE POPS!
(see pgs. 88 and 107)
Sorbet
Directions...Place the ingredients in a food processor and puree
until very smooth. Transfer the mixture to the chilled container of your ice
cream machine and make according to the manufacturers instructions. Once
complete, transfer to a chilled container and store in the freezer.
Haagan Daas Fat Free Sorbet =
240 calories, 0g fat, trace protein, 60g carbs, 2g fber (58g efective carbs)
Healthifed Sorbet =
Ingredients:
1/2 c. unsweetened Almond Milk
1/3 c. Just Like Sugar OR Swerve
2 1/2 c. fresh organic strawberries
1 TBS Lemon Juice
(to keep it from hardening too much)
Tropical Ice Cream
Directions... In a large bowl, combine all the ingredients until
smooth. Make according to your machines instructions. Tis ice cream
will get very hard in the freezer, but I just set it out for 20 minutes before
serving. Enjoy!
Traditional Ice Cream =
286 calories, 14g fat, 2g protein, 24g carbs, trace fber (24g efective carbs)
Healthifed Ice Cream =
Ingredients:
3 c. (2 cans) unsweetened Coconut Milk
1 tsp Celtic Sea Salt (helps it from hardening like a rock)
1 tsp Vanilla or your favorite extract (see page 90 for favor inspiration)
Snacks
We all Scream
4 ICE CREAM!
81
NOTE: If you taste the sorbet after freezing and fnd
the amount of sweetness is not right, adjust the level of
sweetener, and then refreeze the sorbet. Te sorbet is
not afected by thawing and refreezing.
Ice Cream and Sorbet can be frozen in cute, fun push up pop molds. (see above)
You can fnd them at my store http://astore.amazon.com/marisnutran05-20
Crazy Fun
82
Snacks
Cookie Dough Ice Cream
Directions...In a medium saucepan place the
egg yolks and sweeteners in to mix on high with a hand mixer.
Whip yolks until light in color and double in size. Stir in the
whipping cream. Place the saucepan onto medium heat on the
stove and cook, stirring constantly (I used my hand mixer). Stir
until thickened into a custard. Remove from heat and stir in the
almond milk and salt. Let cool completely (I cooled overnight...
it was hard to wait!). Place into your ice cream machine and
watch the magic happen within 45 minutes or according to your
ice cream makers directions. Freeze until set for vanilla ice cream
or stir in chunks of cookie dough.
COOKIE DOUGH: In a medium bowl, cream the butter, erythritol
and stevia. Cream for a few minutes until very fufy. In a separate
bowl mix together the almond four, coconut four, baking powder,
and salt. Slowly add in the dry ingredients to the wet and mix until
smooth. Add in chocolate. With your hands, roll into little balls and
freeze. Once frozen add into the vanilla ice cream.
Makes 6 servings.
Traditional CookieDough Ice Cream =
Healthifed CookieDough Ice Cream =
Ingredients:
VANILLA ICE CREAM:
5 egg yolks
1c. Just Like Sugar OR Swerve
1 c. Heavy Whipping Cream
COOKIE DOUGH:
1/2 tsp aluminum free
Baking Powder
3/4 c. Erythritol OR Swerve
1 ChocoPerfection Bar (chopped)
Bake some of the cookie dough
at 325 degrees F for 20 minutes to
make a few ice cream sandwiches!
Variation:
Ice Cream Sandwich
FUN FACT: I ofen get questions about the cost of the ingredients I recommend. I calculated the price for my ice cream
recipe with all the top notch ingredients like organic coconut oil, Swerve and farm raised grass fed eggs. Te results: My
recipe is $3.13 per pint. Ben and Jerrys is about $4.00 per pint and a pint of ice cream from Cold Stone Creamery is $7.50.
Also, Cold Stone Ice Cream has 2 grams of transfat per pint! Dont know where the transfat comes from, yuck! You can also
buy in bulk and store in a chest freezer to lower the cost even more! Eating healthy costs you a lot less in the long run due to
medical bills but it can cost less now versus buying pre-packaged at the grocery store!
Strawberr y Cream Push Pop
Fudge Push Pop
Creamsi cl e Push Pop
So Much
KIDS FUN!
83
Snacks
Directions... Squeeze the orange to get as much juice out as possible. In a bowl, mix cream
cheese, almond milk, sweetener and salt until smooth. Stir in the orange puree. Pour mixture into Push
Pop molds. Place in freezer for at least 2 hours and serve.
Traditional Pops = 230 calories, 13g fat, 3g protein, 27g carbs, 0g fber (27g efective carbs)
Healthifed Pops = 112 calories, 10g fat, 2.4g protein, 3.5g carbs, 1g fber (2.5g efective carbs)
Directions... In a bowl, mix cream cheese, almond milk and sweetener until smooth. Slowly
stir in slices of strawberries. Pour mixture into Push Pop molds. Place in freezer for at least 2 hours and serve.
Traditional Push Pop = 140 calories, 1g Fat, 0g protein, 27g carbs, 0g fber (27g efective carbs)
Healthifed Pops = 112 calories, 10g fat, 2.5g protein, 4g carbs, 1g fber (3g efective carbs)
Directions... Mix all together and place in push pop molds. OR make into
soft serve ice cream with this awesome ice cream maker: Yonanas 902 Ice Cream Treat Maker.
Serves 4. NUTRITIONAL COMPARISON (per serving)
Fudgesicle Brand = 90 calories, 2g fat, 2g protein, 17g carbs, trace fber (17g efective carbs)
Healthifed Fudge Pop = 79 calories, 7g fat, 2.1g protein, 3.6g carbs, 1.9g fber (1.7g efective carbs)
Ingredients:
1 orange, juiced
4 oz. Cream Cheese or Coconut Cream, softened
1/4 c. unsweetened Vanilla Almond Milk
(keeps it from hardening too much)
Ingredients:
1 c. strawberries, sliced
4 oz Cream Cheese or Coconut Cream, softened
1 c. unsweetened Vanilla Almond Milk
Ingredients:
2 oz Cream Cheese or Coconut Cream
2 c. Chocolate OR Vanilla unsweetened
Almond Milk
Digestion/Asthma/Allergies
Quick
Tip
I received this
awesome email from
a client:
Going to gluten-free/
sugar-free was very
daunting at frst. If
someone told me, You
need to go gluten and
sugar free and sent me
on my way, I would be
completely lost. Your
cookbook has made it
so easy to do! I wont
lie, Ive had days where
I ate a piece of pizza or
had birthday cake. But
they are far and few
between and Ive found
that I feel like crap after
that. Ive noticed that
the days my son eats
a protein dinner and
a protein breakfast,
our morning routine
is easier and there are
fewer meltdowns. Ive
also noticed a diference
in his daily report
from daycare. Its been
great for our family and
my husbands enjoyed
most of what Ive made.
I fnd that I spend a ton
of time in the kitchen,
but I feel really good
knowing Im making
healthy food for myself
and my family.
Kids Need
GOOD FOOD
84
Why we should NEVER consume Betty Crocker Lemon Bars:
Ingredients: Sugar, Enriched Flour Bleached (Wheat Flour, Niacin, Iron,
Tiamin Mononitrate, Ribofavin, Folic Acid), Partially Hydrogenated Soybean and/
or Cottonseed Oil, Corn Starch, Modifed Corn Starch, Dried Corn Syrup, Citric
Acid, Salt, Lemon Juice Solids, Baking Soda, Whey, Natural and Artifcial Flavor,
Color Added. Freshness Preserved By Bht.
Te trans fats that result from man-made hydrogenation methods have been
proven to act as decoys that our bodys cells uses in place the healthy fats it
needs. Since trans fats are not chemically active and evolutionary wise, quite
new to our body, our cells dont know what to do with them. So they act as
metabolic massacres.
Tey have 3 main issues:
1. Trans fats reduce cellular integrity. Tis will afect the:
a. Digestive tracts causing digestive issues
b. Lungs, causing asthma
c. Internal cells, causing allergies
When this happens the digestive tract, lungs and internal cells start to allow
undigested foods, viruses, and even potential carcinogens into the bloodstream.
Undigested proteins causes antibodies to produce, which begin to attack similar
proteins native to the body! Tis will cause autoimmune diseases, as well as
allergies and infammation.
2. Trans fats (Yes, Jif Peanut Butter! And Cofee Mate!) cause you to eat 6 times
as much as you ordinarily would! Tis happens because the body needs chemically
active essential fatty acids. Our body cant make them, we must consume them.
Essential fatty acids are needed for a healthy central nervous system, hormones,
brain cells, membranes as well as other organs of our body. When this begins to
happen this causes obesity, diabetes and heart disease. Dr. Johana Budwig was
way ahead of her time when she proved that trans fats were causing extreme
harm to our body in 1950s!!! She was silenced by the food producers.
3. When the cells reliability is compromised, the cell membranes cant interact
as they should; therefore, the immune system gets confused. Every cell in our
body has essential fatty acids and proteins on the outer walls that aid as little
helpers for the immune system. Tey identify what is good and bad for your
body and cells. But if we ingest trans fats, the little helpers are replaced by
trans fats and they are no longer present to help out the immune system
enter autoimmune diseases.
Lemon Bars
Snacks
Mix It Up
FOR KIDS
85
Directions...CRUST: Preheat oven to 325 degrees F. Grease
a square glass pan. In a medium bowl, mix ingredients. Tis will be
a thick cookie crust; press onto bottom of pan. Place in oven to pre-
bake the crust. Bake for 15 minutes or until lightly golden brown.
Remove from oven and set aside to cool.
FILLING: In a medium bowl, beat the ingredients for the flling
until well combined. Pour the mixture evenly over the pre-baked
crust and bake again for about 15-20 minutes or until set. Let cool.
Store in fridge or freezer in an airtight container.
Makes about 16 bars. NUTRITIONAL COMPARISON (per bar)
Traditional Lemon Bar =
160 calories, 8g fat, 1.9g protein, 19g carbs, trace fber (19g efective carbs)
Healthifed Lemon Bar =
Ingredients:
CRUST:
1/2 c. Swerve or Erythritol
FILLING:
3 large eggs
1/2 c. Swerve OR Erythritol
Baking Powder
4 TBS Lemon Juice
Ready For
THE PARTY
86
Yumtella Cupcakes
Directions...CUPCAKES: Heat oven to 375 degrees F.
Grease mufn tins with coconut oil spray. Whisk or beat the eggs
until whites and yolks are well-mixed. Stream in the oil or butter
while whisking. Add salt and vanilla and mix until combined. In a
separate bowl, combine the sweetener, coconut four and baking
powder. Ten mix the dry mixture into the egg mixture until well
combined. Add in the coconut or almond milk. Divide the dough
among 6 large mufn cups. Dollop 1-2 TBS of Healthifed Nutella
on each mufn before baking. Bake for about 15 to 18 minutes, or
until just turning golden on top.
Traditional Cupcake =
Healthifed Cupcake =
NUTELLA: Heat the oven to 400 degrees F. Spread the hazelnuts
evenly over a cookie sheet and roast until they darken and become
aromatic, about 10 minutes. Transfer the hazelnuts to a damp towel
and rub to remove the skins.
Pulsing Swerve or Erythritol in a cofee blender and blending
it until a fne powder is an optional step, but it makes a really
smooth nutella (NOTE: or you can use Powdered ZSweet, or
Powdered SWERVE, which are all brands of erythritol mixtures).
In a food processor, grind the hazelnuts to a smooth butter, scraping
the sides as needed so they process evenly, about 5 minutes. Add
the cocoa, sweetener, vanilla, salt and oil to the food processor and
continue to process until well blended, about 1 minute. Te fnished
spread should have the consistency of creamy peanut butter; if it
is too dry, process in a little extra hazelnut oil until the desired
consistency is achieved. Remove to a container, cover and refrigerate
until needed. Allow the spread to come to room temperature before
using, as it thickens considerably when refrigerated. It will keep for
at least a week.
NUTRITIONAL COMPARISON (2 TBS per serving):
Traditional Nutella =
Healthifed Nutella =
52 calories, 5g fat, 1.5g protein, 2.4g carbs, 1.4g fber (1g efective carbs)
Ingredients:
5 eggs (room temperature * IMPORTANT)
1/4 c. melted Coconut Oil OR Butter
1/2 tsp Vanilla
1/4 c. Swerve OR
Erythritol and 1 tsp Stevia Glycerite
OR Coconut Milk
1/2 c. HEALTHIFIED Nutella
(see recipe below)
HEALTHIFIED NUTELLA
2 c. raw hazelnuts
1/2 c. unsweetened Cocoa Powder
1/2 c. Erythritol and 1 tsp Stevia Glycerite
(NOTE: see note in directions for nutella)
1/2 tsp Vanilla
3 TBS hazelnut oil
(could use other oil like coconut)
Snacks
Ready For
THE PARTY
87
Maple Cupcakes
Snacks
Directions...CUPCAKES: Preheat oven to
350 degrees F. In a large bowl, stir the butter and sweeteners
together. Stir in the almond milk, eggs, vanilla, and spices.
Sift in the almond, coconut four and baking soda. Mix into
the butter mixture until well combined. Taste the dough and
add more sweetener if desired.
FROSTING: Beat cream and maple syrup in large bowl until stif
peaks form.
Traditional Cupcakes =
Healthifed Cupcakes =
NATURES HOLLOW SYRUP: Is a specifc maple syrup
that is made from Xylitol. Xylitol occurs naturally in many fruits
and vegetables and is even produced by the human body during
normal metabolism. Manufacturers make it from plants such as
birch and other hard wood trees and fbrous vegetation. Some
people prefer the taste of xylitol.
Ingredients:
1/2 c. Erythritol
4 eggs
1 tsp Baking Soda
1/2 tsp ground Ginger
1/4 tsp ground Cloves
1/4 tsp ground Allspice
1 tsp Vanilla Extract
FROSTING:
3 c. chilled Whipping Cream
OR Coconut Cream
1/2 c. NATURES HOLLOW
Xylitol Syrup
Are your kids having a hard time falling asleep?
Most people are defcient in magnesium, including
children. A magnesium defciency can have serious
consequences, including low serotonin. Magnesium
and serotonin dont just help to regulate your mood,
they also can afect your physiology in many ways.
Serotonin is a neurotransmitter that sends signals
of satiety, satisfaction and relaxation. It also regulates
our appetite and infuences sleep cycles; if serotonin
is low, melatonin will be low. So low magnesium
can lead to over-eating, depression, insomnia and
other serious issues including migraine headaches.
Almonds are high in magnesium, so bring on the
almond four!
Fun Food Fact
Party Cakes
ALL WILL EAT
88
Strawberry Cupcakes
Directions...Preheat oven to 325 degrees F. Whip egg
whites with cream of tartar until stif. In separate bowl, using
electric mixer, cream butter with egg yolks until yellow and
fufy. Add extract and sweetener. Beat until well mixed. Fold the
yolk mixture into the whipped egg whites and fold lightly. In a
separate bowl, mix the almond four, whey protein, and baking
powder, then fold gently into the egg mixture; being careful not to
break down whites. Fill paper mufn cups in mufn tin about half
full. Bake for about 15 to 20 minutes until cracked on top.
FROSTING: mix together and enjoy!
Makes 12 cupcakes. NUTRITIONAL COMPARISON (per serving)
Traditional Cupcake =
Healthifed Cupcake =
POPSICLE CAKE POPS: Bake in the popsicle cake pan following above
baking instructions and let cool. Ten stick cakes in freezer to chill for
15 minutes. Dip in melted ChocoPerfection bar or cover with magic shell
(pg. 80). Can add Healthifed Cereal (pg. 33) on outside immediately for
a sundae crunch option. NOTE: If using the magic shell to cover, be
sure to keep in cool place or fridge so the coconut oil doesnt melt.
Ingredients:
1 1/2 c. blanched Almond Flour
1/2 c. Jay Robb Egg White OR Whey
Protein (I used strawberry favor)
3/4 c. Erythritol
6 TBS Butter OR Coconut Oil
1/8 tsp Cream of Tartar
1 tsp Natural Strawberry Extract
5 eggs, separated
FROSTING:
Coconut Cream
1 tsp Strawberry Extract
A little Vanilla Almond Milk
(to make it spreadable)
1/2 tsp Stevia Glycerite (to taste)
Snacks
Te cake can be baked into these
fun popsicle cakes also. (see below)
You can fnd the pan at my store
http://astore.amazon.com/marisnutran05-20
CrazyFun
So Moist
AND YUMMY
89
Snacks
Pumpkin Whoopie Pies
Directions...In a mixing bowl combine almond four,
baking soda, salt, and spices. Mix butter, sweetener, eggs and
pumpkin until smooth. Stir wet ingredients into dry. Grease or
place paper liners in whoopie tins. Spoon batter into the pan.
Bake at 325 degrees F for 30-40 minutes. Cool and fll with
cream cheese frosting!
FILLING: Mix together and place a dollop on top of mufns.
Traditional Pumpkin Whoopie =
Healthifed Whoopie =
Ingredients:
1/2 tsp Baking Soda
1/2 tsp ground Nutmeg
1/4 tsp ground Ginger
1/8 tsp ground Cloves
5 large eggs
1 c. fresh OR canned pumpkin
FILLING:
4 oz. Cream Cheese or Coconut Cream
3 TBS Erythritol and a touch of
Stevia Glycerite (to taste)
NOTE: Tis batter is thin. Use a mufn top pan with sides or
a whoopie pie pan. Tese pans have edges to hold the dough in.
A cookie sheet will not work here.
PB&J Tastes
SO DELISH
90
PB & J Whoopie Pies
Directions...Preheat the oven to 350 degrees F. Blend all
the dry ingredients together, and then add all the wet ingredients
and blend well. On baking sheets covered with parchment paper or a
baking mat, place 3 heaping tablespoons about 2 inches apart in circles,
across the sheet. Bake for 15 minutes, or until a toothpick comes out
clean. Cool completely before removing from sheet.
FILLING: Mix all ingredients together. Take one pie and spread
frosting on it. Place another pie on top of the frosting.
Makes 10 whoopie pies.
Traditional Pies =
Healthifed Pies =
Ingredients:
2 c. Peanut Flour
1/2 tsp Baking Soda
1 c. Erythritol
4 TBS Coconut Oil OR Butter
1 TBS Vanilla Extract
5 eggs
FILLING:
1 (8 oz.) Cream Cheese OR
Coconut Cream
1/4 c. Erythritol (powdered)
1 tsp pure Strawberry Extract
Snacks
go to http://astore.amazon.com/
marisnutran05-20?node=16&page=2
We use them in our Shamrock Shake,
Whoopie Pies, cupcakes, ice creams, and cereals.
For Natural
Flavor Extracts:
NOTE: Tis batter is thin. Use a mufn top pan with sides or
a whoopie pie pan. Tese pans have edges to hold the dough in.
A cookie sheet will not work here.
91
Chocolate Pie
Snacks
Savory Sweet
SCRUMPTIOUS
Directions...CRUST: Preheat oven to 325 degrees F.
Grease a 9 inch pie pan. In a medium bowl, mix ingredients. Tis
will cause it to gel up and get hard. Tis will be a thick pie dough,
press onto bottom of pie pan. Place in oven to pre-bake the crust.
Bake for 15 minutes or until lightly golden brown. Remove from
oven and set aside to cool.
FILLING: Cream butter in a mixing bowl. Gradually beat in the
sugar with an electric mixer until light colored and well blended.
Stir in the thoroughly cooled chocolate, and vanilla extract. Add the
eggs, one at a time, beating 5 minutes on medium speed after each
addition. Spoon the chocolate flling into a cooled, baked pie shell.
Refrigerate at least 2 hours before serving.
DAIRY FREE WHIP CREAM: Chill a can of coconut milk, then
scoop out the coconut fat that separates out and solidifes (leaving the
watery liquid behind), and whip it just like whipped cream.
Traditional French Silk =
Healthifed French Silk =
Ingredients:
CRUST:
1/2 c. Erythritol OR Swerve
(omit if using Swerve)
FILLING:
1 c. Coconut Oil or Butter,
room temperature
1 1/2 c. Erythritol or Swerve
(omit if using Swerve)
4 (1 oz.) squares unsweetened Baking
Chocolate, melted and cooled
4 eggs
A Favorite
REINVENTED
92
bowl, cream the butter, Just Like Brown Sugar, erythritol and stevia.
Cream for a few minutes until very fufy. In a separate bowl mix
together the almond four, coconut four, baking powder, salt and
cinnamon. Slowly add in the dry ingredients to the wet and mix until
smooth. Add egg and mix well. Roll 2 TBS of dough into a ball in
your hands (for uniform shape) onto a cookie sheet. Place cookies
about 2 inches apart. Bake in preheated oven for 10 minutes or until
lightly golden around the edges. Cool and enjoy!
Makes 12 large cookies ! NUTRITIONAL COMPARISON (per cookie)
Traditional Snicker-doodle =
170 calories, 11g fat, 1g protein, 25 carbs, trace fber (25g efective carbs)
Healthifed Snicker-doodle =
Ingredients:
Baking Powder
2 tsp cinnamon
1 stick Butter
1/2 c. Just Like Brown Sugar
1/4 c. Erythritol
1 egg
Snickerdoodle Cookies
Snacks
Caramel Apples
Snacks
Caramel Apple
GOODNESS
93
Directions...USING JUST LIKE SUGAR: Before you begin, make
sure you have everything ready to go - the cream and the butter next to the
pan, ready to put in. Work fast or the sweetener will burn. Heat butter on high
heat in a heavy-bottomed 2-quart (2 L) or 3-quart (3 L) saucepan. As soon as
it comes to a boil, watch for specks of brown (this is brown butter....so good on
veggies!). Immediately add the Just Like Sugar and the cream to the pan. Whisk
until caramel sauce is smooth. Let cool in the pan for a couple minutes, and then
pour into a glass mason jar and let sit to cool to room temperature. Store in the
refrigerator up to 2 weeks.
USING XYLITOL: Again have everything ready. Wear oven mitts; the caramelized
sugar will be much hotter than boiling water. In a heavy-bottomed 2-quart (2 L)
or 3-quart (3 L) saucepan, heat sweetener on moderately high heat. As it begins
to melt, stir vigorously with a whisk or wooden spoon. As soon as it comes to a
boil, stop stirring. You can swirl the pan a bit if you want, from this point on. As
soon as all of the xylitol crystals have melted (the liquid should be dark amber in
color), immediately add the butter to the pan. Whisk until the butter has melted.
Once the butter has melted, take the pan of the heat. Count to three, then slowly
add the cream to the pan and continue to whisk to incorporate. Note that when
you add the butter and the cream, the mixture will foam up considerably. Whisk
until caramel sauce is smooth. Let cool in the pan for a couple minutes, then pour
into a glass mason jar and let sit to cool to room temperature. Store in the refrigerator
for up to 2 weeks.
Dip the jicama squares into the caramel. Roll in nuts (I used my cereal recipe).
Set on parchment paper. Enjoy!
Ingredients:
1 large jicama,
cut into 1 inch squares
CARAMEL LAYER:
6 TBS butter
1 c. Just Like Sugar
OR Xylitol
1/2 c. heavy
Whipping Cream
TOPPINGS:
Crushed nuts OR my
Healthifed
Protein Cereal
Get creative and use the caramel sauce on
Cookie Dough Ice Cream. (pg. 82) YUM!
NUTRITIONAL COMPARISON (per 2 TBS)
Traditional Caramel Sauce = 130 calories, 5.7g fat, 0.1g protein, 24g carbs, 0g fiber (24g effective carbs)
Healthified Just Like Sugar = 51 calories, 5.7g fat, 0.1g protein, 12g carbs, 12g fiber, (0g effective carbs)
Healthified Xylitol Caramel = 60 calories, 5.7g fat, 0.1g protein, 1g carb, 0g fiber (1g effective carbs)
1 cup apple = 65 calories, 0g fat, 0g protein, 18g carbs, 3g fiber (15g effective carbs)
1 cup jicama = 45 calories, 0g fat, 1g protein, 11g carbs, 6.5g fiber (4.5g effective carbs)
Good Bacteria and Food Allergies
Why Food
ALLERGIES?
94
If you read labels you might see ingredients like oligofructose and inulin starting to show up on food packages.
Tese 2 words are called prebiotics in the nutrition world. Prebiotics are non-digestible foods that make their way
through our digestive system and help good bacteria grow and fourish. Prebiotics keep benefcial bacteria healthy.
Tey are found in small amounts in many plants. Plants with large amounts of oligosaccharides include chicory
root. About 90% makes it past digestion in the small intestine and reaches the colon where it performs a diferent
function: that of a prebiotic. Just Like Sugar contains 96 grams of inulin fber per cup! Te ingredients of Just Like
Sugar = Chicory Root, Calcium and Vitamin C.
Prebiotics help increase probiotics, which are benefcial bacteria that help keep your digestive system healthy. Te
majority of my clients have malfunctioning digestive systems for a variety of reasons. Our typical Western eating
habits and stress can all negatively impact the good bacteria in our gut. Probiotics are helpful micro-organisms that
live in our intestinal tract. In a healthy body, good bacteria make up most of the intestines micro-fora and protect
digestive health. If you have primarily good bacteria, your immune system will function optimally and it will help
you extract essential nutrients in the foods you eat. In order to feed our cells, we need to absorb the nutrients from
our food, otherwise our brain will keep telling us to eat until the cells are fed.
Here are the most common warning signs of a bacterial imbalance, if you sufer one or more of these problems it is
quite likely that eating prebiotics and taking a probiotic supplement could help you get your system back on the
right track:
Tere are many stresses and factors that can kill your friendly bacteria every day. Here is a summary of some of the
commonest good-bacteria-KILLERS:
Our moods are directly correlated to the intestinal fora of our gut. Te nervous system actually comes from the gut
to the brain. In the past scientists thought the nervous system ran the other way. Tis is why what we put in our
stomach is so essential to our mental health. Having healthy intestinal fora, which you can achieve with probiotics
and fermented foods, increase our moods and decrease our cravings.
1. Allergies and food sensitivities
2. Difculty losing weight, sugar/carbohydrate craving
3. Frequent fatigue, poor concentration
4. Frequent constipation or diarrhea
5. Faulty digestion, acid refux and other gut disorders
6. Sleeping poorly, night sweats
1. Antibiotics
2. Birth control pills
3. Steroidal & hormonal drugs
4. Fluoride (added to toothpaste
and sometimes to drinking water!)
5. Chlorine (added to water to kill bacteria...
it kills friendly-bacteria too!)
6. Cofee/Tea
7. Painful joint infammation, stifness
8. Bad breath, gum disease and dental problems
9. Frequent colds, fu or infections
10. Chronic yeast problems
11. Acne, eczema skin and foot fungus
12. Extreme menstrual or menopausal symptoms
7. Carbonated drinks
8. Stress
9. Preservatives
10. Additives (colorings, favorings and
chemicals in processed foods)
11. Pesticides (choose ORGANIC fruit
and veggies to avoid this!)
12. Fertilizers (choose ORGANIC fruit
and veggies to avoid this!)
Sunfower Cookies
Snacks
Nutty Cookie
GOODNESS!
95
Directions...Preheat the oven to 350 degrees F,
and spray a cookie sheet with Coconut Oil cooking spray.
Mix the sweeteners and SunButter together until smooth.
Add in the egg, vanilla, salt and baking soda. Mix until smooth.
Chop a ChocoPerfection bar and mix in the pieces.
Place round mounds of dough on the cookie sheet about 2 inches
apart. Bake for 10-12 minutes or until set in the middle of each
cookie. Remove from oven and cool.
NUTRITIONAL COMPARISON (per cookie)
Traditional Sunfower Cookie (using Honey) =
Healthifed Cookie =
Ingredients:
1 c. SunButter OR
Pumpkin Seed Butter
1/2 c. Just Like Brown Sugar
1/2 c. Erythritol
1 egg
1 tsp aluminum free Baking Soda
1 ChocoPerfection Bar, chopped
Serotonin
Trans Fat
Study
One interesting study
compared two groups
of monkeys; one group
consumed 8 percent
of their daily calories
from trans-fats and
a control group that
didnt eat trans-fats
at all. Te study
focused on trans-fats
and the impact on
cardiovascular health,
but the scientists were
surprised to fnd
another unpleasant
efectthe trans-fat
group gained three
times as much weight
as the control group,
even though both ate
the same number of
calories each day.
Quiet Your
BRAIN...
96
Under ideal conditions, the insulin blood sugar regulation mechanism works perfectly
in our bodies. When youre a kid and you eat candy loaded with sugar, your blood sugar
increases and your pancreas releases a little insulin, which drives your blood sugar back
down rapidly. Te pancreas only releases a small amount of insulin because in children
the cells are very sensitive to this hormone. Tis delicate sensitivity causes insulin to
easily handle extreme amounts of sugar and carbohydrates that kids gorge themselves
with, but not without a price. We may think it is fne for our kids to enjoy the simple
pleasures of junk food, but they eventually develop a loss of sensitivity in the sensors
to insulin, a condition known as insulin resistance.
Tis begins a cruel cycle of needing more insulin to keep the system going. As the
body releases more insulin in an attempt to push through the resistance and force
the precious blood sugar to the muscles and liver that need it, the extra insulin leads to
carbohydrate cravings. In an attempt to calm our desire for carbohydrate-flled foods,
even more insulin is released. In an attempt to protect itself from too much insulin
the body becomes even more insulin resistant. Eventually, the fat cells will shut down
while the insulin gets stuck in the bloodstream which leads to adult-onset diabetes.
As the years go by of overconsumption of refned carbohydrates and sugar, our bodies
require higher levels of insulin in order to metabolize food appropriately and keep our
blood sugar in the normal range.
After too many carbs, we have a nasty blood sugar crash; defned by feelings of
exhaustion, spaciness, and irritability. An important brain chemical afected by sugar
is serotonin. Serotonin is a chemical that quiets the brain. When a child has low
serotonin levels, feeling of depression, being overwhelmed and an inability to sleep
happens as a result. By changing diet, serotonin can be raised, creating more
self-confdent, happier children.
Chocolate Sauce
Ingredients:
2 TBS butter OR coconut oil
1 oz. unsweetened baking chocolate
8 TBS heavy cream or coconut milk
1/4 c. powdered erythritol
1 tsp stevia glycerite
Directions...Place the butter and chopped chocolate in a
double boiler (or in a heat safe dish over a pot of boiling water). Stir
well until just melted (dont burn the chocolate!), add in the cream, and
sweetener. Stir until smooth and thick.
Traditional Chocolate Sauce =
92 calories, 7.8g fat, 0.8g protein, 6 carbs, 0 fber (6g efective carbs)
Healthifed Chocolate Sauce =
75 calories, 7.8g fat, 0.8g protein, 1carb, 0 fber (1g efective carbs)
Fudge Stripe Cookies
Snacks
I Bet You
FALL IN LOVE
97
Directions...Preheat the oven to 325 degrees F. In
a medium bowl, cream the butter, Just Like Sugar and
stevia (add in egg if using). Cream for a few minutes until
very fufy. In a separate bowl mix together the almond four,
coconut four, baking powder, and salt. Slowly add in the dry
ingredients to the wet and mix until smooth. In between
2 pieces of parchment (greased parchment), roll the dough out
into 1/4 in thick dough. Using circle cut-outs, cut into Samoa
cookie shapes. Place cookies about 2 inches apart. Bake in
preheated oven for 17-20 minutes or until golden around the
edges. Cool completely on the baking sheet before removing
from cookie sheet.
CHOCOLATE DRIZZLE: Make the chocolate sauce (see pg. 96).
Place 1/2 the chocolate in a shallow bowl and dip the bottom of
the cookies into the chocolate. Place on parchment paper. Put
the other 1/2 of the chocolate in a small ziplock bag. Cut the
corner of the bag and use to pipe stripes over the cookies.
Makes 24 cookies. NUTRITIONAL COMPARISON (per serving)
Keebler =
Healthifed Cookie =
Ingredients:
COOKIES:
1/2 c. coconut four
1 c. Coconut Oil OR Butter
1 1/2 c. Just Like Sugar
2 tsp stevia glycerite
1 egg
CHOCOLATE DRIZZLE:
See page 96 for recipe
Did You
KNOW?
98
Bad News: Trans-Fats
WhuNu
Cookies
With an advertisement
like this, you would
expect these cookies to
be healthy right?
* As much fber as a
bowl of oatmeal
* As much Vitamin C as
a cup of blueberries
* As much Calcium and
Vitamin D as an 8 oz.
glass of milk
* As much Iron as a cup
of spinach
* As much Vitamin E as
two cups of carrot juice
* As much Vitamin A
as an 8 oz. glass of
tomato juice
* As much Vitamin
B12 as a cup of cottage
cheese and fruit
But with ingredients
that include trans-fat,
sugar and wheat, I
wouldnt think of letting
my kids eat these!
My cookies use Almond
Flour and Coconut
Flour which are
NATURALLY high in:
B-VITAMINS:
CALCIUM,
VITAMIN E,
FIBER,
PROTEIN,
MAGNESIUM,
and more!
Te word hydrogenated oils = TRANS-FAT. Tere are many reasons why this
word is so terrible for us!
1. DEPRESSION: Trans fats can lead to chronic infammation which blocks
the bodys ability to produce mood-building neurotransmitter serotonin.
I was on Jimmy Moores podcast discussing how we produce and diminish
our neurotransmitters.
2. INCREASED APPETITE: Trans fats can lead to chronic infammation
which inhibits the bodys ability to create appetite-controlling neurotransmitter
dopamine and serotonin. Read more in Secrets to Controlling Your Weight
Cravings and Mood.
3. WEIGHT GAIN: Trans fat slows the ability of muscle cells to use glucose as
an energy source. When muscle cells cant use glucose, it stays in the blood
and insulin levels severely increase. Excess insulin = fat storage.
4. ALZHEIMERS: Patients with Alzheimers have brain cells that can no
longer use glucose for energy (which is why I have my patients use coconut oil/
ketones for a brain boosting energy source). One reason that this occurs is over
time trans-fats inhibit the brain cells to metabolize glucose.
5. DECREASE IMMUNE SYSTEM and INCREASE CANCER: Trans-fats
weaken the immune system by reducing the bodys ability to fght viruses.
6. HEART DISEASE: Unlike healthy saturated fats that make up 50% of the
cell membranes which create our cells necessary stifness and integrity, trans-fats
increase risks of heart disease. Tese factory-made trans fats are toxins to the
body, but sadly our digestive system does not identify them as such. Instead of
being eliminated, trans fats are included into cells as if they were natural fats and
our cells become partially hydrogenated! It takes 9 months to detox trans-fats
from our body.
7. OMEGA 6 OVERLOAD: Altered partially hydrogenated fats actually
block use of essential fatty acids, causing many harmful efects including
cancer, atherosclerosis, diabetes, obesity, immune system dysfunction, birth
defects, decreased visual acuity, sterility, low-birth-weight babies, and
hardships with lactation.
Mighty Munchers
Snacks
After School
GUILTLESS TREAT
99
Directions...Preheat the oven to 325 degrees F. In
a medium bowl, cream the butter, Just Like Brown Sugar,
erythritol, stevia and egg. Cream for a few minutes until very
fufy. In a separate bowl mix together the almond four, coconut
four, baking powder, and salt. Slowly add in the dry ingredients
to the wet and mix until smooth. Add in chocolate. Roll 2 TBS
of dough into a ball in your hands (for uniform shape) onto a
cookie sheet, then press down to they are about of an inch
thick. Place cookies about 2 inches apart. Bake in preheated
oven for 17-20 minutes or until golden around the edges.
Cool completely on the baking sheet before removing and
enjoy! I keep mine in the freezer (for portion control!:)
FILLING: Mix all the ingredients well and use to hold two
chocolate cookies together.
Serve with unsweetened vanilla almond milk! Dip and enjoy!
WhoNu Cookies =
Healthifed Cookies =
Ingredients:
COOKIE:
1 c. Coconut Oil or Butter
1 1/2 c. Just Like BROWN Sugar
OR Swerve
1/2 c. Erythritol
1 egg
FILLING:
8 oz. Cream Cheese OR
Coconut Cream (if dairy allergy)
2 TBS unsweetened Vanilla Almond Milk
4 TBS Just Like Sugar
(or a few drops of Stevia)
Probiotics and Immune Health
Health Food
4 YOUR KIDS
100
How often does your kid get sick? For a lot of parents, it can seem like your kid is always snifing from one
runny nose to another. If youve ever wondered why your kid cant seem to stay healthy for an extended period
of time, dont blame it on the other kids at school or just accept it as the way things are. Te sympathetic
nervous system is our fght or fight response. High carbohydrate diets stimulate the sympathetic nervous
system to release a stress hormone called cortisol. Cortisol inhibits the immune system; when we feed our cells
tons of sugar half of them fall asleep, and this leaves the body very vulnerable to things like the common cold.
Probiotic bacteria are the immune-building microorganisms present in the digestive tract. Tere are millions
of diferent strains of bacteria that inhabit diferent portions of your childs digestive tract, ranging from
benefcial to damaging. Te key to building your childs immune system is to create an environment where
the benefcial bacteria thrive.
KIDS NEED PROBIOTICS TO BE HEALTHY
1. Good bacteria prevents infection while they are growing. Good bacteria will compete with the bad so
when your child is exposed to illnesses 24/7 it wont allow them to enter and colonize.
2. Good bacteria produce natural anti-pathogenic worker-bees that prevent bad bacteria from reproducing.
Lactic acid is just one type of bacteria that is produced by the LACTOBACILLI strains. Lactic acid inhibits
the cell division of harmful bacteria. Lactic acid works hard in your childs stomach and intestines, killing
the growth of bad bacteria wherever they enter.
3. Good bacteria produce B vitamins that are required for a healthy immune system. Vitamin B-12 is essential
the metabolism of every cell in our body, including the immune system. If you have a large amount of good
bacteria in your stomach, you will be able to absorb vitamins, minerals, and a whole host of other nutrients.
4. Good bacteria detox chemicals that you and your children inhale every day. Tese helpful bacteria also break
down some of the artifcial colors, nitrates, and preservatives that are in all food products marketed to kids.
5. Good bacteria reduces and in some cases, eliminates allergic reactions to food and airborne allergens.
HERE ARE THE WARNING SIGNS
OF A BACTERIAL IMBALANCE.
1. Sugar and Carbohydrate Cravings
2. Inability to concentrate, tired, irritability
3. Food Allergies and Sensitivities
4. Diarrhea or constipation
5. Bad breath
6. Skin issues; acne or eczema
THINGS THAT CAN CAUSE
LOW GOOD GUT BACTERIA:
1. Fluoride in toothpaste or chlorine in drinking water.
2. Acidic beverages, like cofee, tea, dairy, and fruit juices.
3. Sugar; which is everywhere!
It is now added to baby formula!
4. Food additives and preservatives.
5. Pesticides and synthetic fertilizers; this is why
organic is so important.
Check out the Dirty Dozen and the Clean 15.
PB and J Chocolates
Snacks
Big Hit 4
LITTLE ONES
101
Directions...Using a cofee grinder, grind the sweetener
until a fne powder to resemble powdered sugar. In a large mixing
bowl, beat cream cheese, butter, peanut butter and vanilla until
smooth. Beat in sweetener. Set aside.
CHOCOLATE COATING: Place the butter and chopped
chocolate in a double boiler (or in a heat safe dish over a pot of
boiling water). Stir well until it is just melted (dont burn the
chocolate!), add in the cream, and sweetener. Stir until smooth
and thick. Place chocolate into a mini mufn tin or chocolate trufe
mold. Add a dollop of peanut butter flling. Top peanut butter with
a TBS of Natures Hollow xylitol jelly OR a real strawberry. Top with
additional chocolate. Place in fridge or freezer to set.
Makes 16 chocolates. NUTRITIONAL COMPARISON (per serving)
1 Reeses PB Cups =
1 Healthifed Chocolate =
150 calories, 15g fat, 9.1g protein, 6g carbs, 2g fber (4g efective carbs)
Ingredients:
4 oz. Cream Cheese OR
Coconut Cream, softened
1/4 c. Butter OR
Coconut Oil, softened
1/2 (18 oz.) jar creamy
natural Peanut Butter
OR Almond Butter
1/2 c. powdered Erythritol
CHOCOLATE COATING:
1 oz. unsweetened Baking
Chocolate
3 TBS Heavy Cream
1/4 c. Erythritol
Immune System and Sugar
Fun
Facts
I recommend getting
the sugar and corn
syrup out of our body
and aim for less than
5 teaspoons a day.
Unfortunately, this takes
a lot of detective work;
is not as simple as
cutting out soda.
Corn syrup has snuck
into foods that you
never thought would
have it. For example,
that low-fat yogurt you
think you can enjoy
without guilt often
contains 10 teaspoons
of sugar from
high-fructose corn
syrup. You will also
fnd it in lunch meat,
hot dog buns, English
mufns and even baby
formula! Tats right
they want our children
to be addicted as soon
as possible.
Healthy Food
HEALTHY KIDS
102
Have you ever noticed our kids get sick a lot from Halloween until Valentines
Day? HMMMM, there are a lot of Holidays in between that time that focus
on candy. Sugar depresses the immune system. Vitamin C is needed by white
blood cells so that they could phagocytize viruses and bacteria. White blood
cells require a 50 times higher concentration inside the cell as outside so they
have to accumulate vitamin C.
Tere is something called a phagocytic index which tells you how rapidly a
particular lymphocyte can gobble up a virus, bacteria, or cancer cell. In 1970,
Linus Pauling, discovered that white blood cells need a high dose of vitamin
C and that is when he came up with his theory that you need high doses of
vitamin C to combat the common cold.
We know that glucose and vitamin C have similar chemical structures, so
what happens when the sugar levels go up? Tey compete for one another
when entering the cells. And the thing that mediates the entry of glucose into
the cells is the same thing that mediates the entry of vitamin C into the cells.
If there is more glucose around, there is going to be less vitamin C allowed into
the cell. It doesnt take much: a blood sugar value of 120 reduces the phagocytic
index by 75%. So when you eat sugar, think of your immune system slowing
down to a crawl.
Simple sugars aggravate asthma, cause mood swings, magnify personality
changes, muster mental illness, fuel nervous disorders, increase diabetes
and heart disease, grow gallstones, accelerate hypertension, and magnify
arthritis. Since sugar lacks minerals and vitamins, they draw upon the
bodys micro-nutrient stores in order to be metabolized into the system.
So what are you sending your kids of to school with? A bowl of cereal and
skim milk? A Poptart? To keep your kids healthy and focused at school, try
organic eggs with lots of omega 3s and healthy protein, or a Jay Robb whey
protein shake. A protein flled breakfast is proven to increase focus and
success in children as well as adults.
These Melt in
YOUR MOUTH
103
Snacks
Fudgey Brownies
Directions...Preheat oven to 350 degrees F. Grease
an 8 inch square pan. In a large saucepan, melt 1/2 cup
butter. Remove from heat, and stir in sweetener, eggs, and
1 teaspoon vanilla. Beat in 1/3 cup cocoa, 1/2 cup peanut
four, salt, and baking powder. Spread batter into prepared
pan. Bake in preheated oven for 25 to 30 minutes. Do not
over-bake.
FROSTING: Combine 3 tablespoons butter, 3 tablespoons
cocoa, 1 teaspoon vanilla, and 1/4 cup powdered sweetener
(you can make it powdered by pureeing it in a cofee grinder).
Frost brownies while they are still warm.
Makes 16 servings. NUTRITIONAL COMPARISON (per brownie):
Traditional Brownie =
Healthifed Brownie =
182 calories, 17.7g fat, 5g protein, 4.5g carbs, 2.4g fber (2.1g efective carbs)
Ingredients:
BROWNIE:
1 c. Erythritol
2 eggs
1/2 c. Peanut Flour
FROSTING:
3 TBS Butter or Coconut Oil, softened
1/4 c. *powdered Erythritol
Postpartum Depression
Honey, Its
natural...
The honey bear is the
only animal found in
nature with tooth-decay
problems. Honey decays
teeth faster than table
sugar. Honey has the
highest calorie content
of all sugars. It has 65
calories per tablespoon,
compared to 48 calories
per tablespoon found
in table sugar. Yes, it
is natural, but not
everything found in
nature is healthy.
Good Mood
GOOD FOOD
104
15-20% of women in the US who give birth will have postpartum depression.
Women who are pregnant or breast feeding can reduce postpartum depression
and improve their babys neurological development by consuming an omega-3
fatty acid called DHA. Our brains are over 60% fat! DHA (docosahexaenoic
acid) is the most abundant fat in the brain. During the third trimester, the
fetus brain is growing so fast, it sucks DHA from the mothers brain. Loss in
DHA concentrations in the membranes causes a decline in the healthy structure
of the brain. Yes, mommy brain is a real phenomenon. A diet defcient in
omega-3 fats alters brains energy metabolism.

Your body makes DHA from the essential omega-3 fat ALA, which is found in
faxseed, but the conversion from ALA to DHA is not easy if your diet includes
trans-fats. Trans-fats are shaped diferently than the normal fats and afect how
well brain cells communicate. Trans fats are found abundantly in margarine and
hydrogenated vegetable oils. Trans fats also are created if you fry anything in
vegetable oil. Tis is why all of my recipes call for butter or coconut oil. Saturated
fats can withstand heating without changing into a trans fats.
Another option is to consume DHA directly from foods such as pasture fed
eggs, sardines, salmon and herring. I suggest every mother-to-be take a quality
omega 3 to help stave of the loss of DHA. Quality amounts of DHA has also
been shown to increase babys IQ scores.
Also, the oxidative damage that comes with age causes a decline in membrane
DHA concentrations, which decrease cell communication causing cognitive
impairment and depression.
Good Mood
GOOD FOOD
105
Strawberry Shortcake
a cookie sheet or mufn pan with coconut oil spray. Whip
egg whites until very fufy. In a separate medium bowl, mix the
baking powder into the almond four. Ten cut in the butter
and salt (if the butter isnt chilled, the biscuits dont turn out).
Gently fold in the dry mixture into the whites. Add in the sweet-
ener. Dollop the dough onto the cookie sheet (or mufn tin)
and bake for 11-15 minutes. Let cool for 15 minutes. Whip
cream until peaks form. Add in the sweetener until desired
sweetness (or use coconut cream). Clean and slice
strawberries. Dollop a few tablespoons of cream and berries
on top of each biscuit and enjoy!
Makes 8 servings. NUTRITIONAL COMPARISON:
1 Shortcake =
1 Healthifed shortcake =
Ingredients:
1 c. Almond Flour
4 egg whites
2 TBS chilled Butter
(cut into pieces)
4 TBS Erythritol
TOPPING:
1 c. organic cream OR Coconut Cream
1 tsp Stevia Glycerite (or to taste)
1 c. sliced strawberries
Snacks
Can fnd the push up pop molds at my store:
http://astore.amazon.com/marisnutran05-20
Layered Trifle
Perfect For Parties!
Aspartame
Kick The
ASPARTAME
106
What Vitamins Do your kids eat? I hope not Flintstones! Trans-fat, food dye
and ASPARTAME! A lot of parents try to cut the sugar from their childrens
diet in order to help with mood and ADHD, but are you looking at the
ingredients of those sugar free items? Aspartame eats tiny holes in our
cellular membrane. When this happens, things like ADD, Multiple Sclerosis
(MS), cancer, mood disorders and other serious issues will show up.
One of my clients LOVED her diet Coke. She drank 6 cans a day. As an adult,
she developed MS; which became so severe she was bound to a wheelchair.
Once I explained to her just what aspartame was doing to her cells she decided
to kick her addiction to soda. Guess what? Her body started to heal. She is no
longer in a wheelchair. She still has symptoms, but her diagnosis went from
extreme MS to moderate!
Most people I meet say, I dont have depression, but I do feel lousy, crabby,
and fy-of the handle over no reason lately. My frst suggestion is to kick
the aspartame from our lips, which can be very difcult, but in the end, they
become a happier person.
Do you buy JELL-O Sugar-Free pudding thinking you are lowering the sugar
in your kids diet? With ingredients like corn starch, maltodextrin and aspertame,
you are doing more harm than good! For a healthy pudding alternative, check
out Brain Building Banana Pudding on page 118.
instant breakfasts
breath mints
cereals
sugar-free chewing gum
cocoa mixes
cofee beverages
frozen desserts
gelatin desserts
juice beverages
laxatives
multivitamins
PRODUCTS CONTAINING ASPARTAME
milk drinks
pharmaceuticals and supplements,
including over-the-counter medicines
shake mixes
soft drinks
tabletop sweeteners
tea beverages
instant teas and cofees
topping mixes
wine coolers
yogurt
Flintstone
Vitamins
Ingredients: Sorbitol,
Dicalcium Phosphate,
Magnesium Phosphate,
Choline Bitartrate,
Sodium Ascorbate,
Ferrous Fumarate,
Gelatin, Natural &
Artifcial Flavors, fruit
acids, Pregelatinized
Starch, Vitamin E
Acetate, Stearic Acid,
Carrageenan,
Hydrogenated
Vegetable Oil
(Soybean, Castor),
Magnesium Stearate,
Zinc Oxide,
Niacinamide, FD&C
Red #40 Lake,
D-Calcium
Pantothenate, FD&C
Yellow #6 Lake,
Aspartame, Xylitol,
FD&C Blue #2 Lake,
Cupric Oxide,
Pyridoxine
Hydrochloride,
Sucrose, Ribofavin,
Tiamine
Mononitrate, Vitamin
A Acetate,
Beta-Carotene,
Monoammonium
Glycyrrhizinate,
Folic Acid, Potassium
Iodide, Biotin,
Vitamin D,
Magnesium Oxide,
Vitamin B12.
Crumble frosted cake and make into balls. Stick a lollipop
stick end into melted ChocoPerfection bar and then into
each ball. Ten stick balls in freezer to chill for 15 minutes.
Dip in melted ChocoPerfection bar or cover with magic
shell (pg. 80). Can sprinkle with unsweetened coconut
fakes or Healthifed Cereal (pg. 33) for garnish.
NOTE: If using the magic shell to cover the ball, be sure to
keep in cool place or fridge so the coconut oil doesnt melt.
Cherry Red Velvet Cake
Snacks
Party Planning
MADE EASY
107
Directions...FROSTING: Make sure your cream cheese
or coconut cream is at room temperature. In a medium sized
bowl, mix until smooth then add in sweetener. Beat in
butter or coconut oil until smooth. Set aside.
Preheat oven to 350 degrees F. Grease a 9 inch cake pan (or three
6 inch pans if you want three layers like I did in the photo) with
coconut oil spray and dust with a thin layer of cocoa powder. In a
large bowl, cream the butter and sweeteners together until fufy.
Add in the eggs, almond milk, food coloring and vanilla. In
another bowl, combine the coconut four, cocoa powder baking
powder and salt. Ten mix the dry and wet ingredients alternately
until everything is a smooth batter. Place the batter into prepared
pan. Bake for 40-45 minutes or until batter is set. Invert pan and
let cake cool completely. Slice cake into two layers (unless using
three 6 inch pans, then just cut tops of to make them square and
stack). Transfer bottom cake layer to a serving dish. Frost the
bottom layer of the cake (do this again with second layer for
6 inch pans). Add the top layer to cake and cover with frosting.
Traditional Red Velvet =
Healthifed Cake =
214 calories, 18.5g fat, 6g protein, 5g carbs, 2.9g fber (2.1g efective carbs)
Ingredients:
1/2 c. Coconut Oil OR Butter, softened
9 eggs
1 c. Erythritol
1 tsp Cherry OR other extract
1 TBS Natural Red Food Coloring
2 1/2 TBS unsweetened Cocoa Powder
CREAM CHEESE FROSTING
2 (8 oz.) packages Cream Cheese OR
Coconut Cream
1/2 c. Erythritol, powdered
1/4 c. Butter or Coconut Oil
Cake
Pop
FUN
Athletes and Energy
Kids Sports
NUTRITION
108
Are you an athlete looking for a healthy energy bar and cant fnd one without junk? Here is a therapeutic
energy bar flled with coconut to decrease infammation in your joints:)One of the reasons infammation
occurs is from a rapid rise in blood sugar, which causes biochemical changes in the cell. Staying away from
sugar and high-glycemic (simple) carbohydrates, which the body rapidly converts to sugar, is one of the best
ways to decrease infammation.
If you want to stop being a sugar burner you must derive energy from another source. Enter fat. When
we start eating a healthy low carb diet, our bodies slowly switch from burning sugar to burning fat. Tis
is where eating becomes an art. Energy must be derived from healthy fatty acids and ketones produced
from foods such as coconut oil. At frst the body will feel lethargic due to the mechanisms switching over;
burning sugar is easy, burning fat takes a few days to adapt.
Te brain prefers to use ketones instead of glucose for energy (in Alzheimers the brain can no longer
convert glucose for energy, coconut oil is VERY healthy for these patients!). Eating a very low carbohydrate
diet stimulates the production of ketones from body fat; which is why people lose so much weight on this
diet. Cutting out carbs and reducing protein also leads to a lower insulin level in the blood. A normal
blood sugar is 1 TEASPOON of sugar in you blood. Many Americans consume over 63 teaspoons a day!
If you can conquer a normal blood sugar, it reduces the problems associated with high insulin levels;
insulin resistance, leptin resistance, high blood pressure, Metabolic Syndrome, weight gain, sleep issues...
One way to produce ketones is to consume coconut oil which is made up of Medium Chained Fatty Acid
(MCFA). One of the most outstanding benefts of consuming MCFAs is that they do not require the liver
and gallbladder to digest and emulsify them. Tis means instant energy and increased thermogenesis (increased
metabolic rate in the body) which leads to more heat production as well as improved circulation. For anyone
with impaired fat digestion or a removed gallbladder, coconut oil is the only oil to consume as it is very easily
digested. MCFAs are also known for having antimicrobial and anti-fungal properties, so they are benefcial
to our immune system. In addition, coconut oil assists people with under-active thyroids by increasing the
metabolic rate of the body and creating more energy.
Dont eat just lean proteins! It is not tolerated well in our body. It leads to nausea in as little as three days.
A high healthy fat diet, however, is the traditional diet to sustain for a lifetime. Eating only lean protein
causes excess intake of nitrogen, which leads to hyperammonemia, which is a build up of ammonia in the
bloodstream and is toxic to the brain. Many traditional societies survived on a purely animal product diet,
which was naturally high in fat...they didnt have George Foreman Grills. Our paleo ancestors actually
consumed more fat than protein; with a ratio of about 80% calories from fat and 20% from protein. During
prolonged periods of starvation or something such as marathon running, fatty acids are converted into
ketones, the preferred energy source for highly active tissues like those found in the heart and muscles.
Ketones provide a long lasting energy to all cells with mitochondria. Ketones are used to generate ATP.
If you use glucose for energy, it needs the intervention of bacteria, ketones can be used directly.
*NOTE: Using a quality REAL salt is also essential for electrolyte balance. We start skipping the salt and
we get low energy. Im not talking about pre-packaged and fast food junk salt. A Celtic Sea Salt flled with
minerals will help with energy.
Energy Power Bars
Snacks
Kids Sports
NUTRITION
109
Directions...Grind up 1 cup of sunfower seeds and the cup
of pecans in food processor or cofee grinder and pour into bowl. Add
coconut oil, coconut four, sweetener, almond butter, vanilla favor-
ing, 1/2 cup sunfower seeds and mix all together. Pour into square
casserole dish and press mixture down frmly.
CHOCOLATE: In small saucepan, melt 4 tablespoons coconut oil
and mix in cocoa and sweetener until thickened. Pour chocolate
sauce on top. Refrigerate for about 25-35 minutes. Cut up into
squares and enjoy!
TIP: Tese are also great to pack in your bag for an emergency snack or on
a camping trip. Coconut is a stable oil that doesnt require refrigeration.
Power Bar =
Healthifed Bar =
Ingredients:
1 1/2 c. raw Sunfower Seeds
1 c. raw pecans
4 TBS Coconut Oil
4 TBS Erythritol
6 TBS Almond Butter OR
natural Peanut Butter
1 TBS Vanilla or other extract
CHOCOLATE:
4 TBS Coconut Oil
8 TBS unsweetened
Cocoa Powder
3 TBS Erythritol
Special K Protein Bars
Dont Be
FOOLED
110
As consumers I want to warn you against false advertising. Issues with this so-called protein bar:
1. SUGAR is the main ingredient. It is listed frst on the ingredient list (ingredients are listed in order of
prevalence). When youre a kid and you eat candy loaded with sugar, your blood sugar increases and your
pancreas releases a little insulin, which drives your blood sugar back down rapidly. Te pancreas only
releases a small amount of insulin because in children the cells are very sensitive to this hormone. Tis
delicate sensitivity causes insulin to easily handle extreme amounts of sugar and carbohydrates that kids
gorge themselves with, but not without a price. We may think it is fne for our kids to enjoy the simple
pleasures of junk food, but they eventually develop a loss of sensitivity in the sensors to insulin, a condition
known as insulin resistance. Tis begins a cruel cycle of needing more insulin to keep the system going.
As the body releases more insulin in an attempt to push through the resistance and force the precious
blood sugar to the muscles and liver that need it, the extra insulin leads to carbohydrate cravings. In an
attempt to calm our desire for carbohydrate-flled foods, even more insulin is released. In an attempt to
protect itself from too much insulin the body becomes even more insulin resistant. Eventually, the fat
cells will shut down while the insulin gets stuck in the bloodstream which leads to adult-onset diabetes.
As the years go by of overconsumption of refned carbohydrates and sugar, our bodies require higher
levels of insulin in order to metabolize food appropriately and keep our blood sugar in the normal range.
2. PARTIALLY HYDROGENATED OILS: NO one wishes harm on their children, but if you feed
them trans-fats, you are unknowingly setting them up for severe health issues. Tis is because trans-fats
in foods are like BIG SUVs trying to park into a compact parking spaces of our cells that are reserved
for healthy Omega 3 fats (DHA). When this happens, our neurotransmitters responsible for focus, mood,
and memory have a hard time fnding and recognizing their receptors due to the infammation of the
membranes on the brain cells caused by the consumption of trans fats. Brain levels of the neurotransmitter
dopamine (important for mood and focus) are lowered by 95% when you ingest trans fats. BUT what is
even more disturbing, is that when you switch to eating 100% trans-fat free our brain remains unable to
produce normal amounts of dopamine in the hippocampus (the part of the brain most responsible for
consolidating memory). Tis is one reason for the high rates of ADHD and depression.
3. SOY PROTEIN: Soy protein blocks zinc and iodine absorption in the thyroid gland which is essential
for proper metabolism. It also contains enzyme inhibitors that reduce protein digestion. Te processed
soy protein in soy burgers, soy milk, soy-butter are phytoestrogens. Tis in turn decreases testosterone
(women we want this for our metabolism and sex drive!). Tis estrogenic efect is toxic and increases
risk of cancer to estrogen-sensitive organs; such as breast and uterus. Babys given soy formula are found
to have growth and thyroid disorders, infertility, and tumor growth. Soy also has toxic chemicals and
carcinogens, unless fermented.
4. RICE FLOUR: We mistakenly believe complex carbohydrates are healthy and we need to eat them in
abundance. But what if I told you that complex carbohydrates are just glucose molecules hooked together
in long chains. Te digestive track breaks it down into glucose (sugar). So a sugary and a starchy diet are
pretty much the same thing. When I write about sugar, I am also referring to starch. Rice four, the common
four substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients
than regular four. It can cause more infammation in our body.
Protein Granola Bars
Snacks
Where Have
U BEEN BAR?
111
Directions...Preheat oven to 325 degrees F. In a food
processor or large bowl, place all the ingredients and blend until
a thick paste (I leave a few pieces of whey crisps whole for a
crispy texture). Grease a 9x13 inch baking pan (or line with
parchment paper), then spread the mixture into the pan and
press down to form a dense sheet. Bake for 15 minutes or until
slightly crisp on the outside, chewy on the inside.
OPTION: Substitute the Honey for coconut oil or butter.
Makes 12 LARGE bars.
Traditional Granola Bar =
Healthifed Granola Bar =
Ingredients:
1 c. natural Peanut Butter
OR Almond Butter
1/2 c. Erythritol
1 c. NATURES HOLLOW
Xylitol Honey
1 c. Almond Flour
1 c. Hazelnut Meal OR other nut
2 c. Whey Crisps OR
crushed macadamia nuts
OPTIONAL: 1/4 c. unsweetened
Cocoa Powder
NaturesHollow
Xylitol Honey
Te honey bear is the only animal found in nature
with tooth-decay problems (honey decays teeth
faster than table sugar). Honey = highest calorie
content of all sugars with 65 calories/TBS,
compared to the 48 calories/TBS found in table
sugar. Make sure to use Nature's Hollow Honey
to save lots of sugar and carbohydrates which will
keep your children's blood sugar and mood stable.
Xylitol occurs naturally in many fruits
and vegetables and is even produced by
the human body during normal metabolism.
Manufacturers make it from plants such as
birch and other hard wood trees and fbrous
vegetation. I purchase mine here:
http://astore.amazon.com/marisnutran05-20/
detail/B000TQBEFK
Graham Cracker Facts
Keebl er Gra-
ham Cracker
I ngredi ents:
Enriched Flour
(Wheat Flour,
Niacin, Reduced Iron,
Tiamin Mononitrate
[Vitamin B1]
Ribofavin
[Vitamin B2]
Folic Acid), Sugar,
Whole Wheat
(Graham) Flour,
Cottonseed and
Partially
Hydrogenated
Soybean Oil with
TBHQ, Molasses,
Corn Syrup, contains
Two Percent or less
of Leavening (Baking
Soda, Sodium Acid
Pyrophosphate,
Monocalcium
Phosphate), Calcium
Carbonate, Salt,
Soy Lecithin,
Artifcial Flavor.
112
Kids Brain
IN A FOG?
So why are Keebler Graham Crackers so bad???
1. TRANS-FAT: Unlike the liquid omega-3 fatty acids lacking in most childrens
diets, these solid man-made fats make the brain membrane less fuid and alter
the signaling ability of neurotransmitters, such as dopamine. When you start
eating foods with trans-fat at early ages the less likely the brain will function
proper as adults which results in depression and/or anxiety. Trans fats also
interfere with the ability of the cells of the body to metabolize the fats that are
essential for proper neurotransmitter function. Are you or your kids depressed?
2. WHITE FLOUR: Do your kids live of of cereal, sandwiches, crackers
and pasta? A diet high in refned carbs causes defciencies in selenium (linked
to irritability and depression), chromium (essential for blood-sugar control),
zinc (causes salty and sweet cravings), iron and B vitamins (lack of energy).
A 14-year study examined and proved that these defciencies caused antisocial
behavior as teenagers.
3. SUGAR: Sugar immediately boosts blood-sugar levels (and fat storing
hormone: insulin) and creates a surge of energy and serotonin. BUT this surge
is short lived; it puts kids on an artifcial high in terms of brain function, but
that stimulates the release of too much insulin which causes blood-sugar levels
to plummet. In a short time, their brains are in a fog. Tey cant concentrate,
theyre irritable and fnd it hard to hold on to stable emotional reactions.
4. CORN SYRUP and SOYBEANS (GMO foods): Food that contains
genetically engineered organisms transfer genetic material into the DNA
of bacteria in the intestinal tract leading to a snowball of health problems.
One of which is a decrease in serotonin (natural antidepressant). Our gut
produces serotonin.
Graham Crackers Snacks
113
Kids Can
HELP BAKE!
Directions...Preheat oven to 350 degrees F. In a medium bowl,
mix together the frst six ingredients. In a separate bowl cream together
the butter, sweetener, vanilla and eggs. Slowly add in the coconut four
mixture until you have a thick dough. Grease 2 pieces of parchment paper
with coconut oil spray. Place dough in between the greased parchment and
roll the dough to about 1/8 inch thick (try to make it even throughout or
the thinner areas will burn). Remove top parchment and use a pizza cutter
to score the dough into Graham cracker shapes. Use a fork to poke holes in
down the cracker (see photo). Place the parchment onto a cookie sheet and
bake for 15 minutes or until light golden brown. Serve with unsweetened
coconut milk or almond milk.
Keebler Cracker: 130 calories, 3g fat, 2g protein, 22g carbs, 1g fber (21g efective carbs)
Healthifed Cracker: 130 calories, 8g fat, 6g protein, 4.5g carbs, 2.6g fber (1.9g efective carbs)
Ingredients:
1/2 c. Vanilla Whey OR
Egg White Protein
1 tsp aluminum free
Baking Powder
1 tsp Cinnamon
6 TBS Coconut Oil OR
Butter softened
1/2 c. Erythritol
1 TBS Vanilla Extract
2 eggs
Twinkie Facts
Kids
Health:
Since trans fat doesnt
occur much in nature,
our bodies dont know
how to deal with it
efectively. Tey act
as poisons to crucial
cellular reactions.
Tey wind up in cell
membranes and places
they shouldnt be.
Tis causes sickened,
weak cells, poor organ
function, and an
exhausted immune
system. Are your kids
sick a lot?
Studies show that the
trans fatty acids we eat
do get incorporated into
our brain cell
membranes, including
the myelin sheath that
insulates neurons.
Tey replace the
natural DHA in the
membrane, which
afects the electrical
activity of the neuron.
Trans fatty acid
molecules disrupt
communication causing
cellular degeneration
and diminished
mental performance;
enter ADHD and ADD.
114
Do you Know
YOUR FOOD?
No wonder Hostess Twinkies can sit in a pantry for years and never mold! Te
Twinkie was created during the Depression and contains 39 ingredients! One of
those ingredients is a preservative, sorbic acid. Sorbic acid actually comes from
natural gas. AND...5 ingredients come from rocks.
If that isnt gross enough, ingredients like cellulose gum, Polysorbate 60, and
calcium sulfate are also used in sheet rock, shampoo, and rocket fuel. Oh, and
what make these treats so light and fufy? It is limestone! And the creamy
flling? What is that? Its not cream, it is partially hydrogenated vegetable oil...
TRANS-FAT. Studies show that the trans fatty acids we eat do get incorporated
into brain cell membranes, including the myelin sheath that insulates neurons.
Tey replace the natural DHA in the membrane, which afects the electrical
activity of the neuron.

Trans fatty acid molecules disrupt communication, setting the stage for cellular
degeneration and diminished mental performance. Brain cells need a certain
degree of fexibility to function properly. Tis is accomplished by a maintaining
a balance of diferent types of fatty acids in the cell membrane.
Te particular physical size and shape of individual fatty acid molecules is
what gives the brain cell membrane its structural fexibility and fuid-like
properties. FYI: Trans fats can be transferred through breast milk.
So instead of pumping our kids with junk that NEVER gets moldy, try this
adaptation instead.
Pumpkin
Twinkie
Option
If you like the favor
of pumpkin, youll
love these! Use the
ingredients for the
Pumpkin Whoopie Pies
on page 89 and bake
them in the Twinkie Pan.
Ten fll the Twinkies
with the flling recipe on
the opposite pages minus
the chocolate.
Reeces Twinkies Snacks
115
Twinkie So
DELICIOUS
Twinkie pans with coconut oil or butter. Combine
all ingredients in a large mixing bowl. Mix at low speed for
30 seconds while scraping bowl. Mix at high speed for 3 minutes,
scraping bowl every minute. Spoon batter into tin until they are
2/3 full. Bake for 20 to 25 minutes or until toothpick inserted in
center comes out clean. Cool 10 minutes in pans then move to
wire rack to cool completely.
CHOCOLATE FILLING: Whip the cream until fufy, add in
the cocoa powder and sweetener. Fill the Twinkies with chocolate
whipped cream using the piping tool.
Hostess Twinkies =
Healthifed Twinkie =
Ingredients:
2 c. Peanut Flour
1/2 c. Erythritol
3 1/2 tsp aluminum free
Baking Powder
1/8 tsp Baking Soda
1 1/4 c. unsweetened Almond Milk
3 large eggs
FILLING:
1 c. Heavy Cream OR
Coconut Cream, whipped
1/4 c. Erythritol
Essential Fatty Acids
Quick
Tip
NO SUGAR ADDED
SNACK PACK
CHOCOLATE
PUDDING CUPS
INGREDIENTS:
Non-Fat Milk,
Water, Modifed
Corn Starch, Cocoa
(Processed with Alkali)
Partially
Hydrogenated
Soybean Oil,
Less Tan 2% of Salt,
Carrageenan, Color
Added, Artifcial
Flavors, Sodium
Stearoyl Lactylate,
Sucralose.
Tese ingredients are
NOT good for a
developing brain!
Kids Need
THEIR FATS!
116
Have you seen the ingredients in pudding? Yikes! Some have as much sugar as
a candy bar. Jell-O pudding contains really high levels of glucose syrup and is
also full of refned carbohydrates and artifcial additives which can aggravate
childrens behavioral issues. Not only that, if you buy the No Sugar Added
Pudding, that is no better! Partially hydrogenated oils dont just damage your
cells, causing allergies, arthritis and auto immune diseases, but they also make
you fat!
Essential fatty acids are called essential because your body NEEDS them and
you can only get them through food. Your brain and body are very smart, even
though your stomach may feel full, your brain never tells you to stop eating,
because it still needs the essential fatty acids to sustain life. You will never be
full until you do.
Partially hydrogenated oils make you gain weight because they interfere with
the bodys ability to ingest and utilize the healthy fats that you want to fll
your cells with. Imagine this, your cells are like neat parking lots. When you
eat omega 3 fats, they are like little Smart Cars that park nice and neat into the
parking spots that feed our body by decreasing infammation (everything from
joint pain to asthma to heart disease). BUT when we eat trans fats they are like
huge SUVs that dont ft into these parking spots, but they force their way in
anyway...damaging the cars around them so they cant run anymore (or help
our body) AND they cause our fat cells to grow! If you eat even more trans-fats,
those SUVs get mad because they cant fnd a parking spot, so they just drive
around furiously in your body and bounce into all the cells causing free-radicals.
To read more on how to decrease free-radicals, go to Supplement chapter in
Secrets to a Healthy Metabolism.
Over time, more and more SUVs are flling the parking spots which leaves
no room for the Smart Cars. So new parking lots (fat cells) have to be built
to make room for them. So now our body gets bigger, we have more
infammation and more health problems like asthma, arthritis, heart
disease...not a good outcome!
Heal thyTi p:
Te best choice for baby is yolks from pasture-fed hens raised on fax meal, fsh
meal, or insects since they will contain higher levels of DHA. Why just the yolk?
Te white is the portion that most often causes allergic reactions, so wait to give
egg whites until after your child turns one. Dont neglect to put a pinch of salt on
the egg yolk. While many books warn against giving salt to babies, salt is actually
critical for digestion as well as for brain development. Use unrefned salt to supply
a variety of trace minerals.
Tapioca Pudding
Directions...In a bowl, mix all the ingredients togeth-
er. Let the pudding set up for a few minutes. Stir the pudding
every fve minutes. Te pudding will be very thin
at frst, but after sitting for 20 minutes the chia seeds will
thicken up and it resembles tapioca pudding.
Makes 4 servings. NUTRITIONAL COMPARISON (per 1 cup serving)
Traditional Tapioca =
Healthifed Tapioca =
Ingredients:
3/4 c. Chia Seeds
2 c. unsweetened Almond Milk OR Coconut Milk
A pinch of Celtic Sea Salt
Stevia Glycerite or sweetener (to taste)
1/2 tsp Vanilla Extract
1/2 tsp Nutmeg (optional)
Protein Pudding
Directions... Boil and peel the eggs. Place all the
ingredients in a blender and puree until VERY smooth! Store
in airtight container.
Traditional Pudding =
Healthifed Pudding =
126 calories, 8.8g fat, 11g protein, 0.7g carbs, 0g fber (0.7g efective carbs)
Ingredients:
10 hard boiled eggs (use only the yolks if under age 1)
1 can (full fat) Coconut Milk
1-2 tsp Stevia Glycerite (or to desired sweetness)
1-3 tsp Cinnamon
2 tsp Vanilla or other extract (see page 84)
VARIATIONS:
Snacks
Kids Need
THEIR FATS!
117
Facts of Food Dye
Food
Facts
In the U.S., there
are seven FDA
approved, mostly
petroleum-derived
food dyes currently in
use. Te three most
widely used colors
(Red 40, Yellow 5 and
Yellow 6) contain known
carcinogens, and the
FDA has admitted that
Red 3 is a carcinogen
as well. According to
the Center for Science
in the Public Interest,
studies have found that
Blue 2, which is made
of coal tar, causes brain
cancer in male rats,
while Red 3 gave lab
rats thyroid tumors.
Yellow 5 can not only
cause allergy-like
hypersensitivity
reactions, but can also
be contaminated with
cancer-causing
substances. Yellow 6
has been implicated in
tumors of the adrenal
gland and kidney.
What Colors
YOUR FOOD?
118
Teres good reason to cut the artifcial food coloring. Teyre in almost all
processed foods and even some fresh whole foods; fruit growers are now
allowed to dip oranges in a carcinogenic red food dye to make them more
appealing. We have a natural instinct linking color to freshness, and to entice
kids to eat junk. Its not just the hot pink cherries in the Captain Crunch that
have these detrimental dyes; cheese, vegetable juice, and yogurt contain food
coloring. Did you know cheese should be white?
Synthetic dyes cause hyperactivity because it is an excitotoxin, where it over
stimulates our dopamine production, but then we dont produce enough;
which causes a defciency. ADD is a symptom of a dopamine defciency.
Becoming quickly bored with the routine and having a hard time focusing
are classic symptoms. People with dopamine defciencies tend to start a lot
of things yet dont fnish them. Tey work on a lot of diferent things at once.
In an ADHD child, low levels of dopamine dont allow the child to focus or
attend to anything in the environment, looking very physically hyperactive
due to their lack of focus.
As dopamine levels in the brain begin to rise, we become excited and energized.
If it gets too high, which usually happens with stimulations like MSG, food
dyes and drugs, then the body becomes hyper stimulated by our environment,
becoming guarded and suspicious. With low levels of dopamine, we cant focus
while with high levels of dopamine our focus becomes intense to the point of
focusing on everything as though it were directly related to our situation.
Steering clear of these excitotoxin are your best defense for your family!
Kraft, Coca-Cola and other manufacturers already removed artifcial dyes
from the products they distribute in other countries, but not in America.
Nutri-Grain bars in American include Red 40, Yellow 6 and Blue 1, but in
Europe, they use beetroot red, annato and paprika for color.
Brain Building Banana Pudding
Directions...Place all ingredients in a blender. Puree
until smooth. Pour into 2 cups.
Makes 2 servings. NUTRITIONAL COMPARISON (per 1/2 cup serving)
Jell-O Pudding =
Healthifed Pudding (avocado) =
Healthifed Pudding (cottage cheese) =
154 calories, 6g fat, 21g protein, 2.8g carbs, trace fber (2.8g efective carbs)
Ingredients:
1/2 c. Avocado OR Cottage Cheese
1/2 c. unsweetened Almond Milk OR full fat Coconut Milk
1/4 c. Jay Robb Strawberry Protein Powder
2 TBS Cream Cheese OR Coconut Cream, softened
4 TBS Erythritol
1/4 tsp Banana Extract
OPTION: use a diferent extract like mango to change favors
OR use a diferent favor protein powder such as pia colada
Strawberry Pudding
Directions... In a powerful blender, place all the ingre-
dients and blend on high until the mixture is very smooth and
add sweetener if desired.
Makes 2 servings. NUTRITIONAL COMPARISON (per cup)
Store Bought Strawberry Pudding = 140 calories, 2g of BRAIN-DAMAGING
fats! 1g protein, 26g carbs, trace fber (26g efective carbs)
Healthifed Avocado Pudding = 140 calories, 10g BRAIN-BUILDING fat,
1.9g protein, 11g carbs, 6.3g fber, (4.7 efective carbs)
Healthifed Cottage Cheese Pudding =
125 calories, 2.4g fat, 16g protein, 9.6g carbs, 1.4g fber, (8.2 efective carbs)
Ingredients:
1 c. Avocado OR Cottage Cheese
1 c. organic Strawberries
Stevia Glycerite to taste (if desired)
A pinch of Celtic Sea Salt
OPTION: add 1 tsp of Natural Flavoring Extract (see page 90)
Snacks
Fresh, Fun,
DELICIOUS
119
Baby Nutrition
My
BABY!
120
Have you ever used PediaSure to help with babys dehydration? Pediasures second ingredients is sugar, then
GMO corn...this is NOT natural. INGREDIENTS: Water, Sugar (Sucrose), Corn Maltodextrin, Milk Protein
Concentrate, High Oleic Safower Oil, Soy Oil, Whey Protein Concentrate, Medium-Chain Triglycerides.
Less than 0.5% of the Following: Soy Protein Isolate, Short-Chain Fructooligosaccharides, Natural & Artifcial
Flavors, Cellulose Gel, Magnesium Phosphate, Potassium Citrate, Potassium Chloride, Calcium Phosphate,
Calcium Carbonate, Potassium Phosphate, Salt (Sodium Chloride), Cellulose Gum, Choline Chloride,
Ascorbic Acid, Soy Lecithin, Monoglycerides, C. Cohnii Oil, m-Inositol, Potassium Hydroxide, Carrageenan,
Taurine, Ferrous Sulfate, dl-Alpha-Tocopheryl Acetate, L-Carnitine, Zinc Sulfate, Calcium Pantothenate,
Niacinamide, Manganese Sulfate, Tiamine Chloride Hydrochloride, Pyridoxine Hydrochloride, Ribofavin, Cupric
Sulfate, Vitamin A Palmitate, Folic Acid, Chromium Chloride, Biotin, Potassium Iodide, Sodium Selenate,
Sodium Molybdate, Phylloquinone, Cyanocobalamin, and Vitamin D3. Contains milk and soy ingredients.
Babies sufering from diarrhea can beneft extremely by adding in coconut and coconut water; as this fuid can
help calm their digestive tract, prevent dehydration and malnutrition. Coconut oil most resembles a womans
breast milk! Coconut provides B vitamins, protein, zinc, phosphorus and iron. It is also high in lauric acid,
which also happens to be the main fatty acid found in breast milk. Lauric acid is what makes breast milk so
digestible and protects the body from infection and boost the immune system. Coconut oil helps cure jaundice.
Te frst solid food eaten by a Tai baby is three spoonfuls of the custard-like fesh of young coconut fed to the
baby by a Buddhist priest.
HOW COCONUT OIL HELPS BABIES:
1. Immune system does not fully develop until 6 months old, only protection against everyday viruses comes
by consuming lauric acid.
2. Helps ease an array of stomach and digestive tract problems that often plague infants. Tis is because the
antimicrobial properties of coconut oil combat many of the bacteria, fungi and parasites that often contribute
to infant indigestion.
3. Helps improve the bodys ability to absorb other nutrients such as vitamins, minerals and amino acids.
4. Coconut oil is a great moisturizer for all skin types, including very dry skin and highly sensitive skin, such as
that of a newborn infant. Tis is because it closely resembles human plasma; therefore it helps with Cradle Cap
as the antimicrobial properties of this oil are highly efective at soothing this skin infammation.
Te fat in breast milk is flled with lauric acid and capric acid, IF the mother is eating a proper diet. Te American
Journal of Clinical Nutrition claims that lactating mothers who eat coconut oil and other coconut products,
have signifcantly increased levels of lauric acid and capric acid in their breast milk; therefore, the milk supply has
increased amounts of the protective antimicrobials, which will give even greater protection to the nursing infant.
Egg yolks are also a great frst food because cholesterol is vital for the insulation of the nerves in the brain and the
entire central nervous system. It helps with fat digestion by increasing the formation of bile acids and is necessary
for the production of many hormones. Since the brain is so dependent on cholesterol, it is especially vital during
this time when brain growth is in hyper-speed.
Coconut Custard
Snacks
The Best
4 BABY!
121
Directions...Preheat the oven to 325 degrees F. Heat the
coconut milk in a small saucepan until simmers. In a medium sized
bowl, whisk together the egg yolks, sweetener and extract. Slowly
add the coconut milk, whisking constantly.
Pour the custard into 6 ramekins. Place ramekins in a deep baking
pan and pour enough boiling water in the pan to reach halfway up
the sides of the ramekins. Bake for 25-30 minutes until the custard
sets. Do not over bake; it should be a little soft in the center. Cool
in the refrigerator for at least 4 hours to frm up.
Traditional Custard =
Healthifed Custard =
Ingredients:
5 egg-yolks
1/4 c. Just Like Sugar OR Swerve
3 c. whole Coconut Milk
1 tsp Vanilla OR other extract
(Kais favorite is
Banana Extract, see page 90)
Apple Juice v 29
Babys First Food v 51
Bacon Cheeseburger Goodness v 67
Bagels v 42
Brain Building Banana Pudding v 119
Caramel Apples v 93
Cereal v 33
Cheese It Crackers v 75
Cherry Magic Shell v 80
Cherry Red Velvet Cake v 107
Chicken Nuggets v 61
Chinese Fried Rice v 66
Cinnamon Bagel v 42
Chocolate Pie v 91
Coconut Custard v 121
Cookie Dough Ice Cream v 82
Creamsicle Push Pop v 83
Crepes v 41
Deep Dish Pizza v 48
Donut Holes & Dip v 40
Enchilada Casserole v 56
Energy Power Bars v 109
English Muffns v 43
French Fries v 55
Frozen Hot Chocolate v 31
Fruit Roll Ups v 23
Fudge Push Pops v 83
Fudge Stripe Cookies v 97
Fudgey Brownies v 103
Graham Crackers v 113
Grilled Cheese v 59
Hot BEEF Sundae v 68
Hotdog Mac n Cheese v 53
Hot Chocolate v 30
Ice Cream Sandwich v 79, 82
Lemon Bars v 85
Lunch-Healthables v 45
Malt-OH-Meal v 35
Maple Cupcakes v 87
Meatloaf Cupcakes v 69
Mighty Munchers v 99
Recipes in Alphabetical Order
Mini Corn Dogs v 54
Nacho Chips v 75
Nut Butters v 78
PB & J Chocolates v 101
PB & J Ice Cream Sandwich v 79
PB & J Whoopie Pies v 90
PB & Jelly Sushi v 52
Peanut Butter Chicken v 65
Peanut Noodles v 65
Pigs in a Blanket v 54
Pizza Bites v 47
Pizza Hit Breadsticks v 47
Pizza Roni v 49
Protein Dip v 77
Protein Granola Bars v 111
Protein Pizza Dip v 77
Protein Pizza Waffes v 73
Protein Pudding v 117
Pumpkin Twinkies Variation v 114
Pumpkin Whoopie Pies v 89
Push Pops v 83
Quesadillas v 63
Reeces Ice Cream Sandwich Variation v 115
Reeces Twinkies v 115
Sandwich Waffes v 73
Shamrock Shake v 31
Sloppy Joes v 71
Snickerdoodle Cookies v 92
Sorbet v 81
Snowcone v 29
Spaghetti & Meatballs v 62
Strawberry Cream Push Pop v 83
Strawberry Cupcakes v 88
Strawberry Shortcake v 105
Sunfower Cookies v 95
Taco Seasoning v 74
Tapioca Pudding v 117
Taquitos v 57
Tropical Ice Cream v 81
Yumtella Cupcakes v 86
Yumtella Protein Waffes v 39
Recipe Index

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Nothing makes me happier than to cook with all three of my boys.

Tis book was designed to encourage

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