Cauliflower Mac ‘n Cheese

I got this recipe from foodnetwork and will absolutely try this one!

Ingredients

  • Kosher salt, as needed, plus 1/2 teaspoon
  • 1 large head cauliflower, cut into small florets
  • Vegetable oil spray
  • 1 cup heavy cream
  • 2 ounces cream cheese, cut into small pieces
  • 1 1/2 teaspoons Dijon mustard
  • 1 1/2 cups shredded sharp Cheddar, plus 1/2 cup for topping the casserole
  • 1/4 teaspoon freshly ground black pepper
  • 1/8 teaspoon garlic powder

Directions

Special equipment: 8 by 8-inch baking dish

Preheat oven to 375 degrees F. Bring a large pot of water to a boil. Season the water with salt.

Spray the baking dish with vegetable oil spray.

Cook the cauliflower in the boiling water until crisp-tender, about 5 minutes. Drain well and pat between several layers of paper towels to dry. Transfer the cauliflower to the baking dish and set aside.

Bring the cream to a simmer in a small saucepan, and whisk in the cream cheese and mustard until smooth. Stir in 1 cup of the cheese, salt, pepper and garlic and whisk just until the cheese melts, about 1 to 2 minutes. Remove from heat, pour over the cauliflower, and stir to combine. Top with the remaining 1/2 cup cheese and bake until browned and bubbly hot, about 15 minutes. Serve.

Recipe courtesy George Stella

10 Bizarre Weight Loss Tips That Really Work

Reader’s Digest published an article for bizarre weight loss tips and believe it or not, I have heard of most of them and they do have some science behind them.  Here is the list they put out:

  1. Sniff a banana, apple or peppermint: The more frequently people sniffed, the less hungry they were and the more weight they lost—an average of 30 pounds each. One theory is that sniffing the food tricks the brain into thinking you’re actually eating it.
  2. Eat a bigger breakfast than dinner: According to the physicians of The Doctors, in a recent study one group of obese women consumed 700 calories at breakfast, 500 at lunch, and 200 at dinner. Another group ate the same foods but had 200 calories in the a.m. and 700 at night. After 13 months, the big-breakfast eaters shed 18 pounds, while the big-dinner eaters lost only about seven.
  3. Tie one on: “A number of French women wear a ribbon around their waist and underneath their clothes when they go out for dinner. It keeps them conscious of the tummy—particularly if the ribbon starts to feel tighter as the evening goes on!”
  4. Hang a mirror opposite your seat at the table: One study found that eating in front of mirrors slashed the amount people ate by nearly one-third. Seems having to look yourself in the eye reflects back some of your own inner standards and goals, and reminds you of why you’re trying to lose weight in the first place.
  5. Take a picture of your food: Rather than writing down every morsel, take a picture of it; a visual account may help curb your intake. “Snapping photos and then looking back at them can make people stop and think before indulging.”
  6. If you must eat candy, stick with wrapped candy: People ate 30 percent less candy when they had to unwrap it first, a Swiss study found. Peeling off the wrapper requires effort, which can make you eat less.
  7. Light a vanilla scented candle after your meal: The aroma has been shown to dampen dessert cravings. One group of 160 volunteers actually lost an average of 4.5 pounds each by wearing vanilla-scented patches.
  8. Surround yourself with blue: There’s a good reason you won’t see many fast-food restaurants decorated in blue: the color functions as an appetite suppressant. Researchers have found that people eat 33 percent less in a blue room; the bluish light that results evidently makes food look less appealing. So eat on blue plates, dress in blue while you eat, and use a blue tablecloth. Avoid red, yellow, and orange; studies find they encourage eating.
  9. Turn the lights up and the tunes down: Restaurants don’t just dim the lights to create a romantic atmosphere; they do it so you order more food. Low lighting lowers eating inhibitions. As for music, soft tunes playing in the background actually encourage more leisurely chewing and goes against hurry-up, stress-related, mindless eating patterns.
  10. Eat 3 fewer bites of your meal: One less treat a day, or one less glass of orange juice. Doing any of these can save you about 100 calories a day, and that alone is enough to prevent you from gaining the two pounds most people mindlessly pack on each year.

Fit to serve: Brown Butter Cake

Ok I have to try this recipe…looks so yummy!

Diabetes Diet

sponge cake 2

Low Carb Brown Butter Cake

Ingredients:

2 cups of (4 sticks) unsalted butter melted and lightly browned

6 large eggs

2 cups of finely milled almond flour

2 cups of sugar substitute

1 ½ teaspoon of baking powder

½ teaspoon of sea salt

Directions:

1.    Pre-heat oven to 350 degrees. Lightly grease a 10-inch spring-form pan with butter.

2.    Melt and lightly brown the butter in a saucepan and allow to cool completely.

3.    Beat all the eggs and sugar substitute in a stand-up mixer on high until mixture is thick and a shade of pale yellow, about 6 minutes.

4.    Add the almond flour by ¼ cup increments into the egg and sugar-substitute batter folding gently with a rubber spatula. *Do not over stir, mix only to combine

5.    Once the batter has been mixed add the now cooled melted brown butter gently fold into the batter until fully…

View original post 53 more words

More Info On Low Carb Diets From Dr. Mercola

I ran across this article from Dr. Mercola website while searching what doctors think of low carb diets and had to share it with you.  See below to see his opinion on a low carb diet and I will say that I totally respect his opinions!  Please know that this entire article below is taken from his website: http://articles.mercola.com/sites/articles/archive/2016/01/31/high-fat-low-carb-diet-benefits.aspx

If you want to read more, click the link above…

“Your body can burn both carbs and fat, but your body will burn carbs first. As long as you’re eating carbs, your body will try to burn those first. They’re like the bully cutting in line. You may just think of them as kind of a throw-away nutrient too, because your body cannot store high levels of carb.

You have to try to oxidize them and burn them first. But if you’re carb intolerant, which is highly prevalent in this country, you can’t burn carbs, by definition, very well.

Your body then only has one alternative, and that’s to convert the carbs you eat into fat. That happens to a greater extent to folks who are insulin resistant or carb intolerant. That really sets the stage for a lot of metabolic problems. Again coming back to how do you train the body to burn more fat; it all starts with removing the availability of carbohydrate because, as long as it’s there, it’s going to take precedence, and will simultaneously inhibit burning of fat.

These are very sensitive and exquisite mechanisms in place for this to work. You eat just a single meal of carbs and your fat-burning shuts down right away.

This is why a low- nonfiber carb diet works so well to shift fuel use over to fat. You restrict the amount of glucose and starches that you’re consuming, and your body naturally shifts over to preferring fat for fuel. It does take some time to adapt to that. Your cells have to shift over their machinery to handle the increased levels of fat and lipid-based fuels. It takes a matter of weeks to get that adaptation.

But once it’s there, they’re fairly robust adaptations that don’t just go away. This is why there is an adaptation period to a low-carb diet. It can be disrupted though if you reintroduce carbs. But a lot of the adaptations do remain.”

Finding Your Ideal Carb Level

According to Volek, a level of non-fiber carbs that allows you to enter into nutritional ketosis (a metabolic state associated with an increased production of ketones in your liver; it’s the biological reflection of being able to burn fat) is on average about 50 grams per day or less of digestible or absorbable carbohydrates. However, we all vary how we respond to the same food, so this is not an exact recommendation.

Some people can be in a full fat-burning state with full ketosis at a level of non-fiber carbs that’s higher than 50 grams; maybe 70 or 80 grams. Others, especially if you’re insulin resistant or have type 2 diabetes, may require less than 40 grams or even 30 grams per day.

Again, it bears repeating that when we say carbohydrates, we’re referring to non-fiber carbs only. If you look at the nutrition facts on a processed food package, it will list total carbs, and that’s not what we’re talking about. Don’t get confused about this or you’ll get really nervous. You do need carbs, but you need most all of them from vegetables.

By volume, vegetables are not very calorie-dense. You could have an 85 percent fat diet, and the volume of the fat would be one-tenth the volume of the vegetables you’re eating.

To find your personal carb limit, it’s important to actually measure your ketones, which can be done either through urine, breath, or blood. This will give you an objective measure of whether or not you’re truly in ketosis, rather than just counting the grams of carbohydrates you consume.

“That even varies within a person over time,” Volek says. “You may be able to tolerate more carbs when you’re in your 20s, but suddenly now you’re in middle age and the same level of carbs is resulting in a few extra inches on your waist, your blood sugars are creeping up, you now have prediabetes, or worse.

The appropriate level of carb for an individual is bit of a moving target, but it is a very important element to personalizing a diet, which I think is fundamental to this idea of personalized nutrition. It’s finding the appropriate level of carb for you at any given point in your lifespan that allows you to maintain health.”

Research has shown that ketosis is a very safe and a therapeutic metabolic state to be in, especially if you’re diabetic or suffering from carb intolerance. But there are people who are naturally very insulin sensitive and carb tolerant that don’t need to be in ketosis to thrive. So there’s certainly room for flexibility, depending on your individual situation.”

Dr. Mercola

Low Carb Broccoli Ricotta Cannelloni

Who doesn’t want low carb cannelloni????  You can thank Angela again for some of her amazing gluten, vegetarian low carb recipes!
Ingredients
Crepes
  • 3 tablespoons (21g) coconut flour
  • 5 eggs
  • 2 tablespoons coconut oil
  • 1/2 cup water
  • 1 tablespoon butter
Sauce
  • 2 garlic cloves peeled and chopped
  • 1 onion peeled & chopped
  • 1 cup tin tomatoes
  • 2 tablespoons basil, fresh
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oil
Filling
  • 300 grams broccoli cut into florets
  • 1/4 cup (25g) Parmesan cheese grated
  • 300 grams ricotta cheese
  • 1 lemon rind and juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tablespoon olive oit
  • 1/2 cup (56g) Mozzarella cheese for topping grated
Instructions
Crepes
  1. In a bowl, mix all the ingredients except the butter together. Either whisk or use a hand blender until the mixture is smooth.

  2. Heat the butter in a medium sized frying pan on a medium heat.

  3. Gently pour a small amount of the batter into the pan until you have a circle. You can rotate the pan whilst you pour to get a larger crepe. I just pour about one sixth into the pan and just watch it form into a circle naturally.

  4. Cook on one side for about 1-2 minutes until bubbles appear in the crepe, then flip over to cook for a further 1-2 minutes

  5. Repeat with the remaining batter.

Sauce
  1. Heat 1 tablespoon of olive oil in a frying pan on a medium heat and add the onion. Saute for 5 minutes until soft.

  2. Add the garlic and cook for a further 3 minutes.

  3. Add the tinned tomatoes, breaking them up with a spoon and add the basil. Season with salt and pepper.

  4. Bring to the boil, then cover and simmer for at least 20 minutes.

  5. Remove from the heat and using a hand blender blitz until smooth. Or place the sauce into a blender.

Filling
  1. Rice the broccoli by placing the florets into a food processor and blitzing until it looks like green breadcrumbs.

  2. Heat one tablespoon of oil in a frying pan and add the broccoli, lemon rind and juice and cook for 3-5 minutes until the broccoli is soft and cooked. Not too mushy though.

  3. Remove from the heat and stir in the ricotta, Parmesan cheese, salt and black pepper until combined.

Assembly
  1. Preheat the oven to 180C/350F degrees

  2. Lightly butter a baking dish.

  3. Spoon half of the tomato sauce over the bottom of the baking dish.

  4. Place a couple of tablespoons of the broccoli and ricotta mixture into a crepe and roll into a “cigar”.

  5. Place the filled crepe on top of the sauced lined baking dish.

  6. Repeat until the baking dish is full of stuffed crepes.

  7. Spoon the remaining sauce over the crepes.

  8. Sprinkle the Mozzarella cheese over the sauce (Parmesan would work too)

  9. Bake for 15 minutes.

  10. Eat and enjoy!

Recipe Notes

Serves 2 – 3 people  (6 filled crepes)

Nutritional info per filled crepe “cannelloni” :  282 Calories, 15g Fat, 16g Protein, 13g Total Carbs, 4g Fibre, 9g Net Carbs

Taken from divaliciousrecipes.com

Need a Good Weight Loss Supplement? Try CLA Burn by Alora!

Let me start off by saying I am not one to talk a lot about weight loss supplements but when we received this one in our store (nutrition house) I was very impressed.  It’s called CLA Burn by Alora.  The reason I love this product is because it has all of the ingredients that I would recommend by itself and this product has them all!  Let me start by saying that this product has fat burners, energy boosters and stress busters!  I am going to break it down a little for you and why I love this product.  First it is All natural, Soy free, GMO free, Gluten free and sweetened with Stevia not artificial sweeteners.  Let’s look at the ingredients and know that they are all standardized extracts which means they guarantee their potency:

CLA (2000mg): CLA is derived from 100% pure safflower oil.   It inhibits the absorption of fat by blocking an enzyme called lipoprotein which helps the body absorb fat into cells.  Think of fat melting this way: When you put fat in a frying pan and turn on the fire, what happens? The fat heats up and melts.  This process happens in the body when fat is broken down or lipolysis occurs (lipo = fat; lysis = break down), and energy is made to create heat, or thermogenesis.  That’s how exercise works to melt fat: Exercise expends energy, which creates heat.   It reduces body fat while maintaining lean body mass.

Green Coffee Bean (350mg): Extracted from the green coffee bean (unroasted coffee beans) this contains the active ingredient Chlorogenic Acid (CA), which helps to burn fat.  (Most of the CA is removed when roasting coffee beans.)    Studies show that it can reduce the absorption of carbohydrates from the digestive tract, which lowers blood sugar and insulin spikes.  Some studies have shown that CA can reduce fat absorbed from the foods you eat as well as reduce fat stored in the liver.  It can also improve the function of the fat burning hormone adiponectin.  On top of this CA has also been shown to drastically improve cholesterol and triglyceride levels.

Cissus Quadrangularis (250mg): This supplement has been shown to decrease body fat composition, decrease waist circumference, improve blood sugar control, and reduce appetite in humans.  It may also reduce the absorption of fats and carbohydrates, blocking these calories from entering the blood stream through the intestines.  It also may further increase lean muscle mass and promote muscle building, helping to support increased metabolism.

Green Tea Extract (200mg): I talk a lot about green tea for its anti-oxidant properties as well as to reduce stress and increase energy but it is well known for its fat burning properties.  Know that you would have to drink 5-7 cups of green tea to get somewhat close to this amount.

L-Theanine (50mg): Extracted from green tea, L-Theanine helps to reduce stress levels.  Remember that it is difficult to lose weight when you are stressed because your body is in a fight or flight response and it stores fat automatically because it doesn’t know how long you are going to run or fight so it HAS to store fat for future energy.  L-Theanine is also a known fat burner.

Astragin (50mg) (Astragalus & Ginseng): Increases bioavailability of the above ingredients as well as increase energy and support the immune system.  The increased bioavailability of all the nutrients present in this formula makes it even more efficient at producing the desired effects of fat burning, increased energy, endurance and recovery.

What a great synergistic combination of ingredients to help you lose weight!  If you are interested in trying this, let me know and I will let you know what nutrition house store carries them that is closest to you.

What Vitamins Should I Take While Following a Low Carb Diet?

As far as vitamins when cutting out carbs, I will always recommend a good quality multi vitamin.  This assures you will get all of the vitamins and minerals that the body needs.  There are many multi vitamins that are gender specific as you should be taking women’s multi if you are a woman and men’s multi if you are a man.  Also, if you are over 40 you should be taking a vitamin geared to your age group as well as they will have added ingredients to protect you from age related issues like hormonal imbalances, heart protection, cancer prevention etc.

Fish oil is my second recommendation and this will take care of both at the same time.  When following a low carb diet it is important to add more good fats.  I personally take MCT oil daily.  This oil comes from coconut and body builders and dieters use it to help them burn fat and stay in ketosis.  In case you are unaware, ketosis means the body is using fat for energy instead of sugar (carbs).  You can read more about both ketosis and MCT oil on my previous blogs.  You can use MCT oil in your shakes, salad dressings or just take a shot of it with your meals.

Other fats that you should include in your diet are coconut oil, olive oil, butter and avocado’s.  Smoothies as a snack is a great way to get in more MCT oil and dense nutrients.  My smoothies include a protein powder, MCT oil, a greens powder and berries powder.  I also add liquid fish oils.  You couldn’t possibly eat all day long and get the amount of nutrients in this shake.  Also, I never use fresh or frozen fruit as they are too high in carbs.  I literally put water in my shaker cup, add the protein, oils, and powders, shake and go.  It’s low carb and easy to make.