Health News
I get A LOT of questions about yogurt?even the plain Greek yogurt has too much sugar for me. I know I am extreme, but my clients are usually desperate to get healthy or lose weight, so here are the facts:
Naturally fermented (homemade) yogurt that doesn't contain gelatin (yes, many store brands have gelatin) has a carbohydrate called lactose that is converted to lactic acid. This is what makes yogurt sour tasting and causes the protein to curdle which makes the liquid into a solid. Eating lactate as opposed to lactose doesn't raise insulin or interfere with ketosis. 1/2 cup of homemade naturally fermented yogurt has about 5 to 11 grams of carbs. Always avoid naturally fermented yogurts made from fat free or low fat milk (which will increase the carb count and create a larger spike in insulin due to no insulin-lowering response that fat creates). Non fermented cottage and ricotta cheeses should be used in moderation.
This is a photo of PLAIN yogurt, no sweetness added at all and it has 17 grams of carbohydrates, which turns into 4.25 tsp of sugar in your blood! A "normal" blood sugar is 1 tsp of sugar!
If you want to learn more on how to make baby steps to health and why you may not be losing weight on "low carb", check out my Metabolism Class Video. It is only $25. Email Craig at [email protected] to get access to it!
Are you looking for a thick, tasty beverage? or something to add to your protein smoothie? Instead of yogurt for your protein smoothie or an addition to the ?Healthified? Granola?try Coconut Milk Kefir. It has less calories than yogurt or skim milk, and only 3 grams of sugar (versus 9 for plain yogurt...yogurt is high in lactose, which we slowly lose the enzyme after childhood to break this down..."lactose intolerance"). It also has 10 live and active cultures for good bacteria. Feeding your body delicious fermented foods and drinks is a great way to boost your brain-body connection. Did you know that the health of your intestines affects your moods, behavior and brain health?
Our moods are directly correlated to the intestinal flora of our gut...the nervous system actually come from the gut to the brain (in the pasted they thought it was the other way). The first thing I recommend for my clients who are dealing with depression or low moods is a quality bifido bacteria. To read more on how to beat depression without the side effects of prescription drugs, check out Secrets to Controlling Your Weight Cravings and Mood.
"HEALTHIFIED" MAKHANI
2 lbs boneless skinless chicken thighs (frozen works fine)
1/2 cup onion, sliced
6 garlic cloves, chopped
4 TBS butter or coconut oil
15 cardamom pods (sewn together)
2 tsp curry or 2 TBS curry leaves, chopped
1/2 tsp cayenne pepper
2 tsp garam masala
1/2 tsp ground ginger
1 can coconut milk
1 cup tomato sauce
2 TBS lemon juice
1 cup coconut kefir OR plain yogurt
Use a 5 quart or larger crockpot. Sew together the cardamom pods using a needle and thread or bundle in a cheese cloth (so you can remove them at the end). Put chicken in crockpot, and add onion, garlic, and all of the dry spices. Add the butter, tomato sauce, lemon juice and coconut milk. Cover and cook on low for 8 hours, or high for 4. The chicken will shred easily with 2 forks when fully cooked. Stir in coconut kefir or plain yogurt 15 minutes before serving. Discard cardamom pods. Salt to taste, serve over Miracle Rice and with "Healthified" Naan Bread. Makes 8 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Makhani = 527 calories, 28g fat, 37g protein, 55.1g carbs, 2.4g fiber (52.7 effective carbs)
"Healthified" Mahhani = 420 calories, 28g fat, 35g protein, 7g carbs, 2.2g fiber (4.8 effective carbs)
NAAN Bread is an oven-baked flatbread. It is one of the most popular varieties of South Asian breads and is particularly popular in India. It works great for picking up food instead of using utensils. It makes for a fun dinner...unless you are in charge of clean up!
"HEALTHIFIED" NAAN BREAD
3 eggs, separated
1/2 tsp cream of tartar
1/4 cup Jay Robb unflavored whey or egg white protein
3 oz zour cream or coconut cream
OPTIONAL: 1 tsp curry powder
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 sour cream (or softened coconut cream). 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. Enjoy! Makes 6 large servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Naan Bread = 312 calories, 46 carbs, 1.9g fiber, 3.4g protein
"Healthified" Fry Bread = 168 calories, 0.8 carbs, 0 fiber, 4.6g protein
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- Slow Cooker Curried Chicken
I get A LOT of questions about yogurt?even the plain Greek yogurt has too much sugar for me. Naturally fermented (homemade) yogurt that doesn't contain gelatin (yes, most brands have gelatin) has a carbohydrate called lactose that is converted to...
- Peanut-coconut Chicken And "rice"
This is an amazingly flavorful dish. I made a few changes to make it "healthified." I used almond milk instead of fat free half-n-half, guar gum instead of cornstarch, Swerve in place of sugar, one onion in place of 2, and cauliflower in place of white...
Health News
SLOW COOKER Chicken Makhani (Indian Butter Chicken)
I get A LOT of questions about yogurt?even the plain Greek yogurt has too much sugar for me. I know I am extreme, but my clients are usually desperate to get healthy or lose weight, so here are the facts:Naturally fermented (homemade) yogurt that doesn't contain gelatin (yes, many store brands have gelatin) has a carbohydrate called lactose that is converted to lactic acid. This is what makes yogurt sour tasting and causes the protein to curdle which makes the liquid into a solid. Eating lactate as opposed to lactose doesn't raise insulin or interfere with ketosis. 1/2 cup of homemade naturally fermented yogurt has about 5 to 11 grams of carbs. Always avoid naturally fermented yogurts made from fat free or low fat milk (which will increase the carb count and create a larger spike in insulin due to no insulin-lowering response that fat creates). Non fermented cottage and ricotta cheeses should be used in moderation.
This is a photo of PLAIN yogurt, no sweetness added at all and it has 17 grams of carbohydrates, which turns into 4.25 tsp of sugar in your blood! A "normal" blood sugar is 1 tsp of sugar!
If you want to learn more on how to make baby steps to health and why you may not be losing weight on "low carb", check out my Metabolism Class Video. It is only $25. Email Craig at [email protected] to get access to it!
Are you looking for a thick, tasty beverage? or something to add to your protein smoothie? Instead of yogurt for your protein smoothie or an addition to the ?Healthified? Granola?try Coconut Milk Kefir. It has less calories than yogurt or skim milk, and only 3 grams of sugar (versus 9 for plain yogurt...yogurt is high in lactose, which we slowly lose the enzyme after childhood to break this down..."lactose intolerance"). It also has 10 live and active cultures for good bacteria. Feeding your body delicious fermented foods and drinks is a great way to boost your brain-body connection. Did you know that the health of your intestines affects your moods, behavior and brain health?
Our moods are directly correlated to the intestinal flora of our gut...the nervous system actually come from the gut to the brain (in the pasted they thought it was the other way). The first thing I recommend for my clients who are dealing with depression or low moods is a quality bifido bacteria. To read more on how to beat depression without the side effects of prescription drugs, check out Secrets to Controlling Your Weight Cravings and Mood.Check out the nutritional analysis compared to regular yogurt! WOW!
Yoplait Yogurt = 175 calories, 35 carbs, 28 sugar, 0 fiber (more sugar than a KIT KAT!)
Plain Greek Yogurt = 120 calories, 17 carbs, 10 sugar, 1 fiber
Coconut Milk KEFIR = 70 calories, 6 carbs, 3 sugar, 3 fiber
Yoplait Yogurt = 175 calories, 35 carbs, 28 sugar, 0 fiber (more sugar than a KIT KAT!)
Plain Greek Yogurt = 120 calories, 17 carbs, 10 sugar, 1 fiber
Coconut Milk KEFIR = 70 calories, 6 carbs, 3 sugar, 3 fiber
Click HERE to find the website.
This dish is real comfort food! In the curry recipe, I substituted Coconut Milk Kefir in place of 1 cup yogurt and 3/4 cup coconut milk. I save a TON of calories, carbs and fat (for those of you who count fat grams:). Kefir is a cultured, enzyme-rich food filled with friendly micro-organisms that helps balance your "inner ecosystem." More nutritious and therapeutic than yogurt, it supplies complete protein, essential minerals, and valuable B vitamins. Just make sure to purchase the "original" version...the vanilla has a ton of unwanted sugar.
"HEALTHIFIED" MAKHANI
2 lbs boneless skinless chicken thighs (frozen works fine)
1/2 cup onion, sliced
6 garlic cloves, chopped
4 TBS butter or coconut oil
15 cardamom pods (sewn together)
2 tsp curry or 2 TBS curry leaves, chopped
1/2 tsp cayenne pepper
2 tsp garam masala
1/2 tsp ground ginger
1 can coconut milk
1 cup tomato sauce
2 TBS lemon juice
1 cup coconut kefir OR plain yogurt
Use a 5 quart or larger crockpot. Sew together the cardamom pods using a needle and thread or bundle in a cheese cloth (so you can remove them at the end). Put chicken in crockpot, and add onion, garlic, and all of the dry spices. Add the butter, tomato sauce, lemon juice and coconut milk. Cover and cook on low for 8 hours, or high for 4. The chicken will shred easily with 2 forks when fully cooked. Stir in coconut kefir or plain yogurt 15 minutes before serving. Discard cardamom pods. Salt to taste, serve over Miracle Rice and with "Healthified" Naan Bread. Makes 8 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Makhani = 527 calories, 28g fat, 37g protein, 55.1g carbs, 2.4g fiber (52.7 effective carbs)
"Healthified" Mahhani = 420 calories, 28g fat, 35g protein, 7g carbs, 2.2g fiber (4.8 effective carbs)
NAAN Bread is an oven-baked flatbread. It is one of the most popular varieties of South Asian breads and is particularly popular in India. It works great for picking up food instead of using utensils. It makes for a fun dinner...unless you are in charge of clean up!
"HEALTHIFIED" NAAN BREAD
3 eggs, separated
1/2 tsp cream of tartar
1/4 cup Jay Robb unflavored whey or egg white protein
3 oz zour cream or coconut cream
OPTIONAL: 1 tsp curry powder
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 sour cream (or softened coconut cream). 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. Enjoy! Makes 6 large servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Naan Bread = 312 calories, 46 carbs, 1.9g fiber, 3.4g protein
"Healthified" Fry Bread = 168 calories, 0.8 carbs, 0 fiber, 4.6g protein
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| Find more tasty recipes like this in The Art of Healthy Eating Slow Cooker cookbook! |
- Dairy Free Eggnog Frozen Yogurt
When I was a teenager, I mistakenly ate fat free frozen yogurt for a dessert thinking it was a safe "diet" food. NOPE, it isn't. One of the most famous frozen yogurt chains ingredients for vanilla yogurt powder is: Pure Crystalline Fructose,...
- Gyros
Here is a wonderful note I recently received from a client. "Dear Maria,I have looked everywhere on your site for an e-mail address I finally found this one. I just want to share my story and why I am so thankful for you! I am 25 I was diagnosed...
- Dairy Free Frozen Yogurt
When I was a teenager, I mistakenly ate fat free frozen yogurt for a dessert thinking it was a safe "diet" food. Whenever we would go to the Mall of America, I would skip lunch and have a HUGE fat-free frozen yogurt. And I am really frustrated with...
- Slow Cooker Curried Chicken
I get A LOT of questions about yogurt?even the plain Greek yogurt has too much sugar for me. Naturally fermented (homemade) yogurt that doesn't contain gelatin (yes, most brands have gelatin) has a carbohydrate called lactose that is converted to...
- Peanut-coconut Chicken And "rice"
This is an amazingly flavorful dish. I made a few changes to make it "healthified." I used almond milk instead of fat free half-n-half, guar gum instead of cornstarch, Swerve in place of sugar, one onion in place of 2, and cauliflower in place of white...