Health News
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.
Inflammation is usually associated with pain, swelling, and heat. BUT it doesn't always show externally; "silent inflammation? is more dangerous because we usually don't 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.
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. All of my cookbooks have charts for healthy gluten free and low carb substitutions, so we can enjoy food while losing weight. Click HERE to find them.
To read more on why the Asians eat a lot of rice without weight gain and inflammation click HERE.
If you are having a hard time finding ingredients in your grocery store, just click on the items in the ingredients and you fill see where I find them at the best price.
WRAPS:
1/2 cup coconut flour
2 TBSP psyllium husk powder
1/4 tsp Celtic sea salt
1/4 cup butter OR coconut oil, softened
1 cup boiling veggie broth OR water (broth adds flavor)
OPTIONAL FLAVOR ADDITIONS:
1/4 tsp garlic powder
1/2 tsp oregano (click HERE for the health benefits!)
Preheat the oven to 350 degrees F. In a medium sized bowl, stir together the coconut flour, 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.
Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). 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 isn't stuck to the parchment otherwise it is hard to release after baking). Bake at 350º for 20 minutes or until done throughout (this will depend on how thick you rolled the dough). Use for sandwiches! Yum! Makes 6 wraps.
NUTRITIONAL COMPARISON (per wrap)
Traditional Wrap = 180 calories, 5g fat, 2g protein, 30 carbs, 3g fiber
"Healthified" Wrap = 123 calories, 8.7g fat, 2g protein, 9.3 carbs, 6.7g fiber!
An easy way to make these is in a Tortilla Maker. Click HERE to find.
- Bisquick Facts
Bisquick is a common staple in many of my client's cupboards. It seems harmless, but look at the ingredients... Bisquick ingredients: enriched flour bleached, partially hydrogenated soybean and/or cottonseed oil, leaving, dextrose, and salt. Harvard...
- Easy Shrimp Scampi Bake And Why Not Rice Noodles
Yes, rice noodles are gluten free, but I have a few reasons why my 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...
- Quesadillas
Here is a wonderful testimony from a client: "When I first met Maria, I was eating a ridiculously low amount of fat and calories and working out every day, sometimes twice a day. I was unable to lose weight. I had been to my doctor, an endocrinologist,...
- 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...
- Turkey Tetrazzini
Yes, rice noodles are gluten free, but I have a few reasons why my 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...
Health News
Sandwich Wraps and "Gluten Free" Junk
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.
Inflammation is usually associated with pain, swelling, and heat. BUT it doesn't always show externally; "silent inflammation? is more dangerous because we usually don't 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.
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. All of my cookbooks have charts for healthy gluten free and low carb substitutions, so we can enjoy food while losing weight. Click HERE to find them.
If you are having a hard time finding ingredients in your grocery store, just click on the items in the ingredients and you fill see where I find them at the best price.
WRAPS:
1/2 cup coconut flour
2 TBSP psyllium husk powder
1/4 tsp Celtic sea salt
1/4 cup butter OR coconut oil, softened
1 cup boiling veggie broth OR water (broth adds flavor)
OPTIONAL FLAVOR ADDITIONS:
1/4 tsp garlic powder
1/2 tsp oregano (click HERE for the health benefits!)
Preheat the oven to 350 degrees F. In a medium sized bowl, stir together the coconut flour, 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.
Place the dough onto a piece of greased parchment paper (I used THIS coconut oil spray). 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 isn't stuck to the parchment otherwise it is hard to release after baking). Bake at 350º for 20 minutes or until done throughout (this will depend on how thick you rolled the dough). Use for sandwiches! Yum! Makes 6 wraps.
NUTRITIONAL COMPARISON (per wrap)
Traditional Wrap = 180 calories, 5g fat, 2g protein, 30 carbs, 3g fiber
"Healthified" Wrap = 123 calories, 8.7g fat, 2g protein, 9.3 carbs, 6.7g fiber!
An easy way to make these is in a Tortilla Maker. Click HERE to find.
This recipe was inspired by a blog follower, thank you so much for your ideas! I was amazed at how well this wrap turned out!
- Bisquick Facts
Bisquick is a common staple in many of my client's cupboards. It seems harmless, but look at the ingredients... Bisquick ingredients: enriched flour bleached, partially hydrogenated soybean and/or cottonseed oil, leaving, dextrose, and salt. Harvard...
- Easy Shrimp Scampi Bake And Why Not Rice Noodles
Yes, rice noodles are gluten free, but I have a few reasons why my 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...
- Quesadillas
Here is a wonderful testimony from a client: "When I first met Maria, I was eating a ridiculously low amount of fat and calories and working out every day, sometimes twice a day. I was unable to lose weight. I had been to my doctor, an endocrinologist,...
- 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...
- Turkey Tetrazzini
Yes, rice noodles are gluten free, but I have a few reasons why my 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...