Lemon Poppyseed Muffins and MIGRAINES

Another item to toss from your pantry!

Krusteaz Lemon Poppyseed Muffin Mix Ingredients: Enriched Bleached Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)Sugar, Partially Hydrogenated Soybean and Cottonseed Oils, Poppy Seeds, Food Starch-Modified, Leavening (Sodium Bicarbonate, Sodium Aluminum Phosphate)Salt, Dextrose, Soy Flour, Citric Acid, Dried Lemon Peel, Natural Flavor, Soy Lecithin (Emulsifier)Yellow 5, Yellow 5 Lake, Yellow 6, Yellow 6 Lake.

Migraines and Serotonin
A migraine is your body’s way of telling you that something is wrong, this isn't the way our brains are meant to work. Approximately 1 out of every 10 Americans experience migraines, with women being affected 3 times more often than men.

A variety of factors can trigger migraines. Triggers include over-use of headache medications, magnesium deficiency, FOOD ALLERGIES and sensitivities, tyramine containing foods, low serotonin, blood sugar imbalances, low thyroid, inflammation from tran-fats and too many carbohydrates, food dyes and chemicals, sleep issues, LOTS of things that can be controlled by our diet!

Research has linked the migraine headaches with imbalances in our neurotransmitters, specifically serotonin. This is why women suffer more often than men, our serotonin drops during our menstrual cycle...have you noticed the migraines come during certain 'times of the month?' Serotonin plays many roles in the body, and it has an effect on blood vessels. When serotonin levels are high, blood vessels constrict (shrink). When serotonin levels fall, the blood vessels dilate (swell). This swelling can cause pain or other problems.

Many things can affect the level of serotonin in your body, including your level of blood sugar, certain foods and changes in your estrogen level.

Tryptophan is a precursor to serotonin and is a naturally-occurring substance that can be found in a variety of foods. Tryptophan must enter the brain by crossing the blood-brain barrier. This barrier, made of brain capillary walls, prevents the passage of bacteria, viruses and some drugs yet permitting glucose and amino acids to pass through.

Foods high in tryptophan that can cross the blood-brain barrier are sesame seeds, sunflower seeds, eggs, edamame, cheddar cheese, pork chops, caribou, turkey, and whey protein. The commercially available alpha-lactalbumin, a whey protein and the primary protein in human breast milk, is high in tryptophan. I have TONS of recipes to increase Serotonin in my book: Secrets to Controlling Your Weight Cravings and Mood.

To produce more serotonin, aim to get at least two daily servings of animal protein like poultry, eggs and shrimp per day. Each serving of these foods provides the body with about 300 mg of tryptophan, the amino acid needed to produce serotonin. For best results, take 5-HTP supplement to increase serotonin before bed (see supplement chapter in Secrets to Controlling Your Weight Cravings and Mood). It converts tryptophan into serotonin during the sleep cycle. Researchers at the University of Cambridge in the United Kingdom found that a daily dose of 500 mg boosted levels of serotonin within two weeks. Please note: if you are taking a prescription anti-depressant, you shouldn't take 5-HTP. Other supplements such as high doses of magnesium is also a necessity to calm migraines.

Let's try this recipe filled with eggs for serotonin and blood sugar balancing coconut flour! *Note: Click on the ingredients to find out where to purchase them.

MUFFINS:
1/2 cup coconut flour
2 TBS psyllium husk
1/4 tsp Celtic sea salt
1/4 tsp baking soda
6 eggs
1/2 cup erythritol (or Swerve)
1 tsp stevia glycerite (omit if using Swerve)
1 tsp vanilla or lemon oil
1/2 cup coconut oil or butter, melted
1/4 cup poppyseeds
1/3 cup lemon juice
1 TBS grated lemon zest

Preheat oven to 350 degrees F. In a medium sized bowl sift together the dry ingredients. Slowly add the wet ingredients into the dry ingredients and stir until very smooth. Grease a muffin pan and fill about 2/3 of the way full with batter. Bake for 18-20 minutes, or until a toothpick comes out clean. Makes 12 muffins.

LEMON GLAZE
1/2 tsp stevia glycerite (or 1/4 cup Swerve)
1/2 cup cream cheese (or coconut cream if dairy allergy)
1/3 cup lemon juice
1 tsp vanilla extract
pinch Celtic sea salt

For the glaze, blend all ingredients until smooth. Drizzle on top of muffins.

NUTRITIONAL COMPARISON (per muffin)
Krusteaz Muffins = 225 calories, 36.2 carbs, 0.9g fiber
"Healthified" Muffin = 144 calories, 4.9 carbs, 3.1g fiber

Tortillas and ACNE Facts

"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 refined carbohydrates and sugar are consumed in much lower amounts. Solid evidence exists that diets high in sugar and refined carbohydrates are the primary CAUSE of acne."

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/mineral deficiencies 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 flora...it kills all of your good bacteria which can lead to autoimmune diseases and food allergies (Fun Fact: You can decrease your baby's/children's chance of a food allergy by 70% if you give them bifido bacteria in the first year of their life: it is naturally found in breastmilk if the mother is eating fermented veggies).

STEP 1: We all know that "simple carbohydrates" are just empty junk calories. These 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. These sound healthy right, BUT if acne is a problem for you, limiting these will decrease the inflammation 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 differently. Veggies, such as cauliflower, are slow to break down into simple sugars, with minimal insulin impact, whereas digestion of grain-carbs, such as brown rice, raises your insulin.

High insulin levels increases male hormones, which cause your pores to secrete more sebum, a greasy substance that traps acne-promoting bacteria. Insulin also causes skin cells to multiply, a process associated with acne. This rise in male hormones can also cause fertility issues, so a low carb diet would greatly help women with PCOS.

STEP 3: If step 1 and 2 don't 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. This is a separate issue from the insulin effects 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. The gluten can push the toxins through the skin and cause acne.

BUT, you must be careful when choosing "gluten free" products, such as the wraps in the photo, they are very high in carbs which won't 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 "healthified" modified ways!

STEP 4: Get rid of hormones in your food. Get rid of milk, or only buy whole-organic-hormone free milk. Purchase hormone free meat, chicken, and eggs. To read more, go to: The Sea Of Estrogens!

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.



Try these tortillas instead!

1/2 cup coconut flour
1/2 tsp baking soda
1/2 tsp lemon juice
1/2 tsp Celtic Sea Salt
1 1/2 cup egg whites (or 6 eggs)
3/4 cup unsweetened almond milk
Coconut oil spray (for frying)

Sift together the coconut flour and baking soda. Add in the lemon juice, egg whites, and almond milk (make sure it isn't "vanilla"). Blend until very smooth (I used this food processor: click HERE...I always use it to make cake batter, pancake batter...it makes life easier, I can move about the kitchen while it mixes for me). Let sit for 10 minutes to let the coconut flour absorb the liquid and thicken.

Heat the pan to medium heat. Make sure the batter is thinner than a pancake batter. Pour 1/4 cup of the batter on a heated pan greased with coconut oil spray or butter (grease well). Pour the batter into the pan and swirl the pan to spread the batter to cover the entire pan (make sure it is very thin). Make sure the tortilla is golden brown and cooked almost through before flipping. Once the tortilla is ready, flip and cook on the other side until golden brown. Use these to make sandwich wraps with, Mexican dishes, or sweet desserts! Makes 9 servings.

NUTRITIONAL COMPARISON (per tortilla):
Traditional Corn Tortilla = 180 calories, 30 carbs, 3g fiber
"Healthified" Tortilla = 58 calories, 4 carbs, 2.3g fiber

Tuna "Noodle" Salad

I love tuna noodle salad. Here is my version. I have brought this to BBQ parties and people love it!

"HEALTHIFIED" TUNA "NOODLE" SALAD
1 jar Hearts of Palm (cheaper at Trader Joe's!)
1 stalk celery, chopped
1 (12 ounce) can tuna
1/2 cup Spectrum Mayo
1/4 cup chopped dill pickles
1 pinch of Celtic sea salt
OPTIONAL: Hard Boiled Eggs and a small handful of peas

Cut up the Hearts of Palm into "noodle-like" shapes.

In a large bowl, combine the Hearts of Palm pieces, pickles, celery, eggs and tuna.

Prepare the dressing by whisking together the mayonnaise and salt. Add to tuna mixture, and refrigerate for 1 hour. Serves 4

NUTRITIONAL Comparison:
Using Noodles: 260 calories, 35.8 carbs, 2.2 fiber
Using Hearts of Palm: 124 calories, 6 carbs, 2 fiber

Pancakes and WHY Aluminum Free Baking Powder

By now, your pantry should be looking better! But are you still making Sunday morning pancakes from a mix? Throw this box out! It is hurting your body more than you realize!

Ingredients: Enriched Bleached Flour (Bleached Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate, Riboflavin, Folic Acid)Sugar, Leavening (Sodium Bicarbonate, Sodium Aluminum Phosphate, Monocalcium Phosphate)Dextrose, Dried Buttermilk, Partially Hydrogenated Soybean Oil with Mono and Diglycerides, Dried Whole Eggs, Salt, Defatted Soy Flour, Calcium Carbonate, Corn Syrup Solids, Nonfat Dry Milk, Soy Lecithin, Sodium Caseinate, Soybean Oil.

The detrimental trans fats (hydrogenated oils) in foods have a tendency to collect in the brain because of its sponge-like quality. The damage trans fats has on the brain is immeasurable.

Trans fats interfere with the production of prostaglandin, which regulates blood pressure, kidney function, immune system response and blood clotting. They lead to atherosclerosis by increasing cholesterol and triglycerides because they interfere with ability to uptake Essential Fatty Acids (omega 3) in our cells. Trans fats affect the permeability of the cell’s membrane, preventing certain nutrients from entering while allowing other nutrients to leak out of the cell. This in turn will cause depression, inflammation, learning disabilities...things that we have some control of stopping! We just need to stop eating the typical American diet and take the time to make healthier options. I LOVE food, and when I want pancakes I make them this way:

½ cup cottage cheese
2 eggs
½ cup Jay Robb vanilla egg white or vanilla whey protein
2 TBS vanilla unsweetened almond milk
2 tsp aluminum free baking powder
A TBS or 2 of Swerve (optional sweetener)

Place all ingredients in a food processor and blend until smooth. Let sit for 5 minutes (the baking powder will "fluff" up the batter). Heat a skillet and cook! I can take out this entire recipe without any guilt! But it serves 4. Just be careful with what you top them with! You can easily get up to 500 calories and a sugar coma with maple syrup. I served mine with my "Healthified" Pecan Nut Butter which you can find in my book: The Art of Eating Healthy: KIDS. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Aunt Jemima = 160 calories, 31 carbs, 1 g fiber, 4 g protein
"Healthified" Protein Pancakes = 90 calories, 1.75 carbs, trace fiber, 13g protein

These were really good. I made the batter on Saturday and I kept it in the fridge...it only took seconds to whip up a healthy and yummy breakfast. I can't wait to make them for my boys! The whole recipe is less calories than one serving of "Aunt Jamima" pancakes!

Click HERE to see the SYRUP I use to save over 180 calories and 70 grams of sugar per serving!

WHY ALUMINUM FREE BAKING POWDER???

Aluminum is also found in processed cheese, antacids, baking powder, pickling salts, antiperspirants, cake mixes, salt, food starch modifiers, self-rising flour, soft drinks and other acidic liquids sold in cans. Aspirin is buffered with aluminum compounds. Aluminum has been suspected in the development of dementia, osteoporosis and even cancer.

Cinnamon Indian Fry Bread

I love waking up to comments from my clients!

"A year ago I met Maria Emmerich for a health assessment and consultation. My main goal was to lose a few pounds. However, I had also been suffering from IBS, allergies, and many sinus infections over the past several years.

Maria helped me change my diet and my life. She has a wealth of knowledge on how vitamins, chemicals and different foods can affect our metabolism, moods and energy levels. I would highly recommend her to anyone looking to make a lifestyle change, lose weight and get healthier for good, not just temporarily on the latest fad diet. She has a wealth of information on her blog, www.mariahealth.blogspot.com. The results will amaze you!

I have not had a sinus infection in 12 months and my IBS problems disappeared. No more allergy related eczema. And I lost weight (of course now gained being pregnant, but I'm smaller than I was with either of my previous pregnancies!). Feel free to ask me any questions. I highly encourage all of my friends to check out Maria's books and websites if you are serious about getting healthy!"

For every molecule of sugar we ingest, our bodies uses 54 molecules of magnesium to process it! No matter where the carbohydrates come from; 4 grams of carbohydrates equal one teaspoon of sugar in our body. Let me say that again…4 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 sugar…add a soda, that’s another 16 teaspoons of sugar.

Are your kids having a hard time falling asleep? Most people are deficient in magnesium, including children. A magnesium deficiency can have serious consequences, including low serotonin. Magnesium and serotonin don’t just help to regulate your mood, they also can affect your physiology in many ways. Serotonin is a neurotransmitter that sends signals of satiety, satisfaction and relaxation. It also regulates our appetite and influences 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. Find more fun facts like this in my kids color cookbook. Click HERE to find.

I was just reading through my Famous Dave's cookbook and saw the Indian Fry Bread! I thought, I must try this one!

Coconut oil/butter/ghee for frying
3 eggs, separated
1/4 cup vanilla egg white or whey protein
1 tsp vanilla extract (or other extract: almond, coconut, maple)
1/4 cup cinnamon
3 TBS Swerve (or erythritol)
1 tsp stevia glycerite

Separate the eggs (save the yolks for a different recipe), and whip the whites in a clean, dry, cool bowl for a few minutes until VERY stiff). Blend in the whey protein and extract.

Heat the oil in a fry pan on medium high until a drop of water will sizzle. Once it is hot, place a circle of dough on the pan. Fry until golden brown on both sides. Remove from heat and place on a plate. Sprinkle with cinnamon and Swerve. Enjoy! Makes 6 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Fry Bread = 217 calories, 32 carbs, 0 fiber
"Healthified" Fry Bread = 168 calories, 0.8 carbs, 0 fiber

*Note: The calorie count is for 1 TBS of oil absorbed into the dough.

Gnocchi

I read that you could make gnocchi out of ricotta, so here is my attempt and boy did it taste good! I also decided to try it with a healthy veggie. Instead of potatoes, I used cauliflower!


1 lb ricotta cheese
1 egg
2 cups cauliflower, riced
2 TBS coconut flour
1 tsp Celtic sea salt

Place cauliflower in a food processor and blend until small pieces, that resemble rice. Place 2 cups of the "riced" cauliflower in a bowl, and microwave for 3 minutes or until soft (don't add water, cauliflower has enough water to steam itself).

In a large bowl, whip the ricotta to break up the curds. Add the egg and stir until evenly combined. Add the cauliflower, coconut flour and a pinch of salt. Taste and adjust seasonings.

Use a teaspoon to form oval shape gnocchi. Do not let the formed gnocchi touch each other or they'll stick together. Place on a parchment lined cookie sheet. Bake in over for 20 minutes at 375 degrees or until lightly brown. Serve with favorite low-sugar marina sauce. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Tradiditional Gnocchi = 280 calories, 4g fat, 7g protein, 60 carbs, 5g fiber
"Healthified" Gnocchi = 215 calories, 10g fat, 18g protein, 8 carbs, 1.9g fiber

Steak Fries and FACTS on CANCER

Why are the rates of cancer going up? In 1840 the average American consumed 2 tsp of sugar a day...in 2011, a typical American consumes over 63 tsp of sugar PER DAY! Cancer LOVE glucose! This is why we test cancer patients by having them drink a "glucose" mix and watch where the cancer attacks. So you think, "Sure, just cut out the glucose from our diet." BUT most people don't understand where all the glucose is coming from. It isn't just the sugar. "Complex carbohydrates" are structurally just glucose molecules hooked together in long chains. The digestive track breaks it down into glucose. So a sugary and a starchy diet are pretty much the same thing. So in essence a bowl of oatmeal, skim milk and a banana is just a huge bowl of sugar.

For about 5 years now, German doctors have been testing cancer patients in a clinical study of a surprising prescription...fat. Their patients are on a ketogenic diet, which eliminates almost all carbohydrates and sugar, and provides energy only from high-quality fats.

You are thinking..."this sounds completely opposite of the 'raw food' juicing cancer diets, I have been reading about!" BUT this scientific evidence dates back more than 80 years. In 1924, Nobel Prize winner Otto Warburg published his observations of a common feature he saw in fast-growing tumors: unlike healthy cells that can get energy by metabolizing sugar in the mitochondria, cancer cells appeared to fuel themselves only through glycolysis, a less-efficient means of creating energy through the fermentation of sugar in the cytoplasm. Warburg believed that this metabolic switch was the primary cause of cancer, a theory that he was unable to prove before his death.

If most aggressive cancers rely on the fermentation of sugar for growing and dividing, then take away the sugar and the cancer can stop spreading. Meanwhile, normal body and brain cells switch to generate energy from fatty molecules called ketones, the body's main source of energy on a fat-rich diet.

One theory that mistakenly sticks with cancer patients is that diet can influence our pH balance. Tumor cells release lactic acid as a by-product, and this became known as the alkalinity-acidity theory. This created a number of books that wrongly encouraged alkaline diets for preventing and curing cancer. In reality, cancer cells are a bit more acidic just outside their boundaries than inside due to the expelling of lactic acid. Trying to control the pH in your body appears to be bogus. Not only does the absence of acid in the gastric tract and bladder establish an environment that is favorable to tumor growth, the control of pH is automatically controlled in a neutral range of 7.2—7.4. Our diets have been proven to have no effect over the pH of the blood.

I'm not saying to grab a bag of pork rinds and dip them in nacho cheese sauce. Quality food is essential! No trans-fat allowed! Consumer Reports even admitted that low-carb diets aren't bad like they once thought.

So enjoy these along side of a large omega-3-filled grass-fed steak or fillet of salmon!

"HEALTHIFIED" FRIES
2 large portobello mushroom
1 egg
1/4 cup almond meal*
1 tsp Celtic sea salt
Optional: additional spices

Preheat oven to 350 degrees F. Cut the mushroom into long 'french fry' shapes. In a medium bowl, scramble the egg. In another bowl, place the almond meal (*note: you could also use finely grated parmesan cheese for more flavor and lower carbs), salt and spices.

Dip the mushroom fry into the egg wash, then roll in the almond flour mixture. Place on a greased baking sheet and bake for 15 minutes or until golden brown. Serve with low sugar ketchup. Yum! Makes 2 servings

NUTRITIONAL COMPARISON (per serving)
BAKED French Fries = 155 calories, 29.1 carbs, 3.9g fiber (25.2 effective carbs)
"Heathified" Fries = 110 calories, 4.2 carbs, 1.9g fiber (2.3 effective carbs)

Lemon Poppyseed Crisps and SEROTONIN: CONTROL CRAVINGS

Pretty much anything that comes from a box has tran-fat in it! Hostess Lemon Sugar Cookies Ingredients: Enriched Wheat Flour (containing Niacin, Iron, Thiamine Mononitrate, Riboflavin, Folic Acid)Partially Hydrogenated Vegetable Shortening (Soybean and/or Cottonseed Oils)Sugar, Artificial and Natural Flavor, Whole Eggs, Salt, Sodium Bicarbonate, Artificial Color (FD&C Yellow Lakes No. 5)

SEROTONIN: CONTROL CRAVINGS
Serotonin is connected with mood, drive, ambition, decision making and the ability to experience pleasure. Research in the journal of Science suggests that low levels of this brain chemical can cause psychological symptoms like depression, impulsivity, suspiciousness, shortsightedness or aggressiveness. Fortunately, increasing levels of serotonin quickly improves confidence, restores rationality and boosts feelings of happiness.

Serotonin is used mainly in your gut; 80% to 90% is found there, the rest is found in our brain. This is why what we eat is so important. Grabbing pre-packaged cookies filled with TRANS-FAT and Wheat will decrease this essential brain chemical...no wonder why 80% of the clients in my office are on anti-depressants! The typical American diet is FILLED with these terrible products.

Serotonin is one of the more well-studied neurotransmitters because it affects our personality in such a profound way. Inadequate amounts of serotonin in the brain can amount to debilitating conditions such as anxiety, depression and obsessive-compulsive mood disorders. Other symptoms include carbohydrate-cravings, PMS, eating disorders, allergies, arthritis, backache, constipation, diarrhea, headaches, migraines, insomnia, premature ejaculation, tinnitus, yawning, lack of pleasure, being a loner, OCD, perfectionism, rage, shyness, lack of concentration, and slow reactions. It is also important to note that serotonin drops tremendously during your menstrual cycles! And, some people may be born with inherently lower serotonin levels, which causes the neuroreceptors to become more sensitive. This in turn may result in higher highs and lower lows, and an increased vulnerability to depression, migraines and high carbohydrate cravings early in life.

Low serotonin levels cause the body to crave carbohydrates and sweets. Carbohydrates will increase insulin in our blood stream. Insulin will then reward us with an extreme feeling of gratification, which our brain is screaming for, but not for long. Soon after the carbohydrate binge, our serotonin will diminish and the cycle will continue. Eating these foods in an attempt to relieve the cravings leads to weight gain; which can also cause depression. So I discuss healthy ways to increase serotonin without sacrificing our waist line in my SECRETS to Controlling Your Weight Cravings and Mood.

Production of Serotonin
Tryptophan is a naturally-occurring substance that can be found in a variety of foods. This substance is a precursor to serotonin and can act as a mild sedative on the human body. It has been shown that levels of transmitters are sensitive to dietary intake. Foods high in tryptophan are sesame seeds, sunflower seeds, eggs, edamame, Parmesan cheese, cheddar cheese, pork chops, caribou, turkey, and whey protein. The commercially available alpha-lactalbumin, a whey protein and the primary protein in human breast milk, is high in tryptophan; as well as whey protein concentrate or isolate. A QUALITY, cold-filtered, hormone-free whey is what I am talking about!

To produce more serotonin, aim to get at least two daily servings of animal protein like poultry, eggs and shrimp per day. Each serving of these foods provides the body with about 300 mg of tryptophan, the amino acid needed to produce serotonin. Tryptophan is available as a prescription drug and a non-prescription supplement. The supplement dose used in clinical studies is 2 to 4 g daily. For best results, take 5-HTP supplement to increase serotonin before bed! (see supplement chapter in my BOOK). It converts tryptophan into serotonin during the sleep cycle. *Please note that you shouldn't take prescription anti-depressants with 5-HTP/Tryptophan. It is too hard on your liver.

Here is a list of the best food sources for tryptophan. The list is in descending order of how much you get from a typical portion.
• SLEEP (not food, but important)
• Wild game
• Pork
• Avocado
• Egg
• Duck
• Whey Protein
• Cottage Cheese/Ricotta
• Turkey
• Sausage
• Halibut
• Beef liver
• Chicken
• Sunflower, Sesame and Poppy Seeds
• Cinnamon
• Chocolate (unsweetened cocoa)



These are a lovely treat for afternoon tea that will increase serotonin!

1 TBS butter or coconut oil (melted)
1 oz cream cheese or coconut cream (softened)
1/4 cup almond flour
1/4 cup vanilla whey protein OR egg white protein
1 tsp poppy-seeds
1 TBS lemon oil

Heat a pizzelle skillet on high. In a medium bowl, mix all the ingredients until smooth. Place 1 TBS dough onto greased skillet, close tightly. Let sit for 1-3 minutes depending on skillet directions. Makes 14 crisps.


Nutritional COMPARISON (per 4 cookies):
Traditional Lemon poppyseed cookies = 170 calories, 21 carbs, 1 fiber
"Healthified" Cookies = 140 calories, 2 carbs, 0.5 fiber
For the WHOLE batch = 490 calories, 8 carbs, 3 fiber

Click HERE to find the Pizzelle maker I used.

Magic Shell Ice Cream Topping

When you or someone you know was pregnant, did they think they could eat whatever they wanted due to the fact that they were "Eating for 2?" Eating ice cream with a trans-fat filled cone dipped in chocolate is an equation for an unhealthy fetus.

Smucker's Twix Magic Shell Ingredients: Sugar, Sunflower Oil, Coconut Oil, Wheat Flour, Cocoa, Chocolate, Partially Hydrogenated Vegetable Oil (Soybean and Cottonseed Oils)2% or Less of: Artificial and Natural Flavors, Salt, Soy Lecithin, Cocoa Processed with Alkali, Vanilla, Sodium Bicarbonate, Vanillin (Artificial Flavor)Milk.

Trans-fats cause extensive damage to a fetus, and most importantly, the brain of the developing fetus. Trans-fats are found in peanut butter, margarine, and almost every packaged food including Saltine crackers, Lipton Soup Mix...I've even found it in salsa! Trans-fatty acids are also called "hydrogenated oils" because the hydrogenation process is how they are created. The hydrogenation process changes the chemical structure of certain fats and creates a monster of a molecule which can damage the brain of a fetus, cause cancer, cause Type 2 diabetes, and a whole host of other health problems.

Trans-fats have even been found in baby foods, such as infant cereal. When we eat trans fatty acids, they enter the "parking spots" of our cells reserved for essential fatty acids (EFAs) that are needed for brain development. Our brain is over 60% fat and when we fill it with trans fats instead of healthy DHA fats, our memory, learning and development is severely affected. To read more on our brain health, check out Secrets to Controlling Your Cravings Weight and Mood.

Even if you don't feed your baby and children these packaged foods, babies are still getting high doses of trans fats if the mother is eating it; trans fats pass through placenta to the fetus. Once born, the trans fat ingested by mothers is passed to their babies through breast milk. In fact, it has been proven that breast milk contains among the highest levels of trans fats reported. This IS NOT a time to eat whatever you want, you should be more concerned about what you are putting in your body at this time. I know that cravings strike and I am not saying never give into them, I'm just saying...try this recipe instead!

To learn more on how to feed yourself as well as your kids, I have many classes available!  If you are interested, I have an online class called "HEALTHY FAMILY." To watch this helpful class, please email me at craigmaria@gmail.com

Use to coat the Shamrock Shake Pops

"HEALTHIFIED" Magic Shell
6 TBS coconut oil
6 TBS unsweetened cocoa powder
1/4 tsp stevia glycerite (or to desired sweetness) OR 4 TBS of Swerve confectioner
1/2 tsp Celtic sea salt

Melt coconut oil over low heat. Stir in chocolate, sweetener and salt until completely melted. Allow to cool to room temperature before drizzling over ice cream. Makes 6 servings.

ADDITIONAL FLAVOR IDEAS:
Peppermint Patty: 1 tsp mint oil
Almond Joy: 1 tsp almond oil
Snicker's Candy Bar: 1/2 tsp almond oil and 1/2 tsp vanilla oil AND chunks of my "healthified" snicker's bar
Twix Candy Bar: 1/2 tsp vanilla oil and chunks of my "healthified" Twix recipe
Creamsicle: 1 tsp orange oil and 1/2 tsp vanilla oil
Key Lime: 1 tsp lime oil

NUTRITIONAL COMPARISON (per serving)
Smucker's Shell = 210 calories, 15g fat, 1g protein, 18 carbs, trace fiber
"Healthified" Shell = 129 calories, 14g fat, 1g protein, 3 carbs, 1.6g fiber

To find TONS of great Kids ideas like this, check out my book: The Art of Eating Healthy: KIDS. We need to start our kids off on the right foot so they don't end up with issues that keep them from being the amazing little people they can be!!!

Chinese Fried "Rice" and INFLAMMATION

Yes, rice is "gluten-free." But I have a few reasons why our family doesn't eat it. First off, it will still cause inflammation and weight gain. The initial indicator of almost every illness is inflammation of our cells. Therefore it is critical for us to get a better understanding of what causes inflammation and choose the right foods prevent it from happening!

Inflammation is usually associated with pain, swelling, and heat. BUT it doesn't always show externally; "silent inflammation” is more dangerous because we usually dont' know we have it until an illness falls upon us. Everyday issues like headaches, sinus problems, allergies, skin disorders, acne, heart disease, stroke, aching joints and back, arthritis, and cough are nothing more than a physical manifestation of silent inflammation. By the time we notice and address the symptoms, our cells have already been inflamed for a long time.

One of the reasons so many people are dealing with inflammation is because a rapid rise in blood sugar, which causes biochemical changes in the cell. Choosing low carbohydrate foods is one of the best ways to decrease inflammation. When blood sugar rises, sugar attaches to collagen in a process called “glycosylation,” increasing inflammation (and increases wrinkles!) Athletes also mistakenly eat too many carbohydrates that hinder their healing and recovery time because they are constantly inflaming their joints.

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 flour, the common flour substitute in gluten-free products, is higher in calories, higher in carbohydrates, and lower in nutrients than regular flour. It can cause more inflammation in our body. So my recommendation is to use make your own healthier options by using almond flour and coconut flour, which are very easy to digest. The healthy fats in nuts actually are nourishing to our brain.

Using high quality fats is also essential to reduce inflammation in the body. Omega-6 fats, found in margarine, soybean, corn and safflower oils, are inflammation-causing fats; these are found in salad dressings, most pre-made pesto sauces, Jiff peanut butter, ALL pre-packaged cookies and cracker, frozen dinners... In contrast omega-3 fats, found in fish (sardines, anchovies, salmon), vegetables, grass-fed butter, and free range eggs, have an inflammation-suppressing effect.

Gamma-linolenic acid (GLA) is a healthy omega-6 fat that enhances the anti- inflammatory effect of omega-3 fats. Both GLA and omega-3 fish oils are helpful in healing arthritis, eczema, and other inflammatory issues. GLA is found in leafy green vegetables, olive oil, walnut oil, macadamia oil, avocados, and nut butters.

I also get a lot of questions about brown rice or quinoa. Well, check out this chart, which you can find more charts like this in my cookbook: Nutritious and Delicious.

To read more on why Asians eat rice without weight gain, click HERE.

So let's try this recipe with Omega 3 filled eggs and devoid of inflammatory starchy rice!



1/3 cup chopped onion
1 clove garlic
2 TBS butter or coconut oil
4 cups cauliflower, into rice
3 TBS Tamari sauce (soy sauce)
2 TBS minced fresh parsley
1/8 tsp pepper
1 egg, lightly beaten

Place cauliflower flowerettes in a food processor. Pulse until small pieces of "rice." In a skillet, saute onion and garlic in butter until tender. Stir in the cauliflower 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. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving)
Traditional Fried Rice = 301 calories, 7g fat, 6g protein, 41.7 carbs, 1g fiber
"Healthified" Fried Rice = 106 calories, 7g fat, 5.1g protein, 7.3 carbs, 3g fiber

CLICK HERE TO FIND THE FOOD PROCESSOR I USE TO MAKE "CAULIFLOWER RICE"