Health News

Buffalo Cauliflower and INFLAMMATION

Inflammation

Cauliflower is such a versatile veggie! You can use it for so many things! Inflammation is the stem of all diseases. One question or complaint is why can't I eat "normal?" Sure, there are people who can eat potatoes and rice and pasta and not be over weight, BUT this doesn't mean they are healthy. I have had a handful of clients who were female, 115 pounds and had very high blood sugar levels and had to be put on insulin. Not only should diabetics and people who want to lose weight limit carbohydrate intake, everyone should. We are all, in an evolutionary sense, predisposed to becoming diabetic. So I want to step you through how fat is stored, but more importantly this is how we become at risk for diabetes and heart disease:

1) After you eat excess carbohydrates, blood glucose stays higher longer because the glucose can?t make it into the cells of the muscles. This toxic level of glucose is like tar in the bloodstream clogging arteries, binding with proteins to form damaging AGEs (Advanced Glycated End-products) and causing inflammation. This high level of glucose causes triglycerides to go up, increasing your risk for heart disease.

2) Starch and sugar gets stored as fat (remember starch is just glucose molecules hooked together in a long chain; the digestive track breaks it down into glucose... so a sugary and a starch diet are the same thing!). Since the muscle cells aren't getting glycogen (because they basically have a crust over the cells and are considered "resistant"), and since insulin stops the production of the fat-burning enzyme lipase, now you can?t even burn STORED fat! So workout all you want, if you continue to eat oatmeal before your workouts, you will never be a fat-burner, you will remain a sugar-burner and you continue to get fatter until eventually those fat cells become resistant too.

3) If that isn't bad enough, I have more bad news...Insulin levels continue to stay high longer because the pancreas mistakenly believes ?if a little is not working, more is better.? NOT GOOD. Insulin is very toxic at high levels, causing cellular damage, cancers, plaque build-up in the arteries (which is why diabetics have so much heart disease) as well as many other inflammation issues such as nerve damage and pain in the extremities. Starch and sugar destroys nerve tissue, causing tingling and retinopathy, which causes you to lose your eyesight.

4) Sorry, but I have more bad news...Our cells become so damaged after a life of cereal and skim milk for breakfast that not only does insulin resistance block glucose from entering muscle cells; the crust we have formed over our cells also blocks amino acids from entering. Amino acids are the building blocks for our muscles that are found in protein. So now you can?t even maintain your muscles. And if that isn't bad enough, our muscles become cannibals

because your body think there?s not enough stored sugar in the cells, so they send signals to start to consume valuable muscles to make more glucose (sugar)! You get fatter and you lose muscle.

5) Instead of feeling energetic after you eat, you are tired, and you crave more carbohydrates and since you have less muscle, exercise is getting too darn difficult, and the sad cycle continues.

6) But there is even more bad news... thyroid disorders also happen too. When your liver becomes insulin resistant, it can?t convert thyroid hormone T4 into the T3, so you get those unexplained ?thyroid problems?, which continue to lower your energy and metabolism.

If you don't want this to happen, there is good news! Here are some ways to avoid all of this:

1) Lower your carbohydrates. Not only for you, but your kids too! So they don't end up so insulin sensitive like we are!

2) Exercise! Even walking after meals. Moving has a major impact on improving insulin sensitivity since muscles burn your stored glycogen as fuel during and after your workout.

Here is a partial sample of my charts in my books and cookbooks.

Potato Substitutions (Per Cup)
FOOD	Rate	Carbs	Sugars	Fiber	Calories
Potato	Bad	28	2	4	116
Sweet Potato	Bad	27	6	4	114
Cauliflower	Best	3	1	1	28

Rice Substitutions (Per Cup)
FOOD	Rate	Carbs	Sugars	Fiber	Calories
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
Cauliflower Rice	Best	3	1	1	28

In this series of photos:

1. Cauliflower noodle lasagna: Low Carbing Among Friends Vol. 2

2. Cheezy Grits: The Art of Eating Healthy: Slow Cooker

3. Meatloaf "Cupcakes": The Art of Eating Healthy: Kids

4. "Faux"tatoes: The Art of Eating Healthy: Slow Cooker

5. Chicken Asperagus Roll Ups: The Art of Eating Healthy: Slow Cooker

6. Fish Stew: The Art of Eating Healthy: Slow Cooker

7. Sesame Veggies: The Art of Eating Healthy: Slow Cooker

8. African "nut" stew: The Art of Eating Healthy: Slow Cooker

You can find my books HERE.

1. Cauliflower soup with Crispy Capers: The Art of Eating Healthy: Slow Cooker

2. Sushi: The Art of Healthy Eating: Savory

3. Southwestern "Tabbouleh": The Art of Healthy Eating: Savory

4. Chili Cheese "Fries": The Art of Eating Healthy: Savory

5. Clam Chowder in a Bread Bowl: The Art of Eating Healthy: Savory

6. Calzones: The Art of Eating Healthy: Savory

7. Paella: The Art of Eating Healthy: Savory

8. Cheezy Grits: The Art of Eating Healthy: Savory

"HEALTHIFIED" BUFFALO CAULIFLOWER

1 head cauliflower, cut into 1 inch chucks

3/4 cup organic broth (veggie or chicken)

1/2 cup buffalo sauce (hot sauce)

2 TBS coconut flour

1 tsp Celtic sea salt

OPTIONAL:

1/4 cup buffalo sauce (hot sauce)

2 TBS melted butter or coconut oil

Preheat the oven to 450 degrees. Clean and cut up the cauliflower and set aside. Place the broth, buffalo sauce, coconut flour and salt into a large Ziplock and shake very well until you get a smooth (thin) paste. Place the cauliflower into the bag and shake until the cauliflower is coated.

Put the cauliflower onto a cookie sheet and bake for about 15-18 minutes or until the cauliflower is cooked to desired liking. I like mine a little 'charred.' If desired, mix the additional buffalo sauce and melted butter in a bowl. Brush the baked cauliflower with additional buffalo sauce. Place back into the oven for another 5-7 minutes. Makes 4 servings. OPTION: Fry these tasty bites in coconut oil instead of baking them.

Serve with my "healthified" blue cheese dressing.

NUTRITIONAL COMPARISON (per serving)

Traditional Wings = 251 calories, 9g fat, 34.2g protein, 5g carbs, 2g fiber (3 effective carbs)

"Healthified" Cauliflower "Wings" = 52 calories, 0.7g fat, 2.7g protein, 7g carbs, 4g fiber (3 effective carbs)

Blue Cheese Dressing:

2 1/2 ounces blue cheese

3 TBS beef broth

3 TBS sour cream

2 TBS Organic Spectrum Mayo

2 tsp coconut vinegar OR white wine vinegar

1/8 tsp garlic powder

Celtic sea salt and freshly ground black pepper

In a small bowl, mash blue cheese and broth together with a fork until mixture resembles a broth large-curd cottage cheese. Stir in sour cream, mayonnaise, vinegar, and garlic powder until well blended. Season to taste with salt and pepper. Makes 4 servings.

NUTRITIONAL COMPARISON (per serving of dressing)

Traditional Blue Cheese Dressing = 241 calories, 1.2 carbs

?Healthified? Blue Cheese Dressing = 104 calories, 1.1 carbs

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