Health News
My clients love when I give them the assignment of getting more sleep. One of my clients lost 17 pounds in 6 days just by adding natural sleep supplements. This helped her increase her sleep from 2 hours a night to a high quality 7. I say ?high-quality? because a night brought on by Tylenol PM or alcohol is not quality sleep. Quality sleep is when our bodies get into the rapid eye movement state. REM or rapid eye movement sleep is a peak time for growth and repair and if we don?t get enough, our health and metabolism will suffer.
Sleep deprivation impairs our ability to metabolize carbohydrates and increases our stress hormones. This can lead to high blood sugar, high insulin levels and weight gain. Our society seems to reward people for working more and sleeping less. The pharmaceutical industry encourages this dysfunctional sleep pattern by offering drugs to help you fall asleep and drugs to help you wake up. Chronic sleep deprivation can have a variety of effects on the metabolism and overall health. Here are some problems that follow sleep deprivation:
1. It decreases leptin production, which causes an intense desire for carbohydrates.
2. Reduces human growth hormone production, which is our ?fat-burning? hormone
3. Causes imbalances in our neurotransmitters and increases depression and anxiety
4. Increased risk of diabetes
5. Increases blood pressure
6. Increased risk of heart disease
7. Increases obesity
8. Increase rates of breast cancer
9. Increase memory loss
10. It interfere with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and insulin is our ?fat-storing? hormone.
To read more on how to get quality sleep through food and supplements, check out my book: Secrets to a Healthy Metabolism.
To find healthy supplements to aid in quality sleep, click HERE.
PROTEIN BREAD:
(or use "Healing Bread" recipe)
3 eggs, separated
1/2 tsp cream of tartar
1/4 cup unflavored egg white or whey protein
3 ounces sour cream or cream cheese
Preheat oven to 350 degrees. Separate the eggs (reserve the yolks for cream brule). In a clean and dry bowl, whip egg whites and cream of tartar until stiff. Then add the whey protein until smooth. Using a spatula, gradually fold the cream cheese/sour cream into the white mixture, being careful not to break down the whites. Grease a bread pan. Bake at 350 degrees for 40-50 minutes. Makes 16 slices.
STUFFING:
1/4 cup onion , chopped
8 oz portabella mushrooms, sliced
3 stalks celery, chopped
1/4 cup butter or coconut oil
1/2 tsp rosemary
1/2 tsp poultry seasoning
1 cup chicken broth
1 tsp Celtic sea salt
1/2 tsp pepper
2 eggs, beaten
1 batch of Protein Bread (from above)
OPTIONAL: sausage and drippings
Preheat the oven to 325 degrees F. Sauté the celery, onion and mushrooms in butter and spices until tender and translucent. Cut up the protein bread into small 1 centimeter cubes. Place the protein bread cubes in the pan with the vegetable mixture. Add the broth and mix well (you can add more if desired). Season to taste with salt and pepper. Stir in the egg. Bake, covered, in a greased 1 1/2 to 2 quart casserole for 35-40 minutes. Uncover and bake for 5-10 more minutes until golden brown on the top. Makes 12 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Stuffing = 179 calories, 8.8g fat, 2.9g protein, 22 carbs, 2g fiber
"Healthified" Stuffing = 95 calories, 7.5g fat, 5.2g protein, 2.2 carbs, 0 fiber
The Sleep Chart is found at www.nature.com
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I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese...
- Cinnamon Bread
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Health News
Stuffing and SLEEP
My clients love when I give them the assignment of getting more sleep. One of my clients lost 17 pounds in 6 days just by adding natural sleep supplements. This helped her increase her sleep from 2 hours a night to a high quality 7. I say ?high-quality? because a night brought on by Tylenol PM or alcohol is not quality sleep. Quality sleep is when our bodies get into the rapid eye movement state. REM or rapid eye movement sleep is a peak time for growth and repair and if we don?t get enough, our health and metabolism will suffer.
Sleep deprivation impairs our ability to metabolize carbohydrates and increases our stress hormones. This can lead to high blood sugar, high insulin levels and weight gain. Our society seems to reward people for working more and sleeping less. The pharmaceutical industry encourages this dysfunctional sleep pattern by offering drugs to help you fall asleep and drugs to help you wake up. Chronic sleep deprivation can have a variety of effects on the metabolism and overall health. Here are some problems that follow sleep deprivation:
1. It decreases leptin production, which causes an intense desire for carbohydrates.
2. Reduces human growth hormone production, which is our ?fat-burning? hormone
3. Causes imbalances in our neurotransmitters and increases depression and anxiety
4. Increased risk of diabetes
5. Increases blood pressure
6. Increased risk of heart disease
7. Increases obesity
8. Increase rates of breast cancer
9. Increase memory loss
10. It interfere with the body's ability to metabolize carbohydrates and causes high blood levels of glucose, which leads to higher insulin levels and insulin is our ?fat-storing? hormone.
To read more on how to get quality sleep through food and supplements, check out my book: Secrets to a Healthy Metabolism.
To find healthy supplements to aid in quality sleep, click HERE.
PROTEIN BREAD:
(or use "Healing Bread" recipe)
3 eggs, separated
1/2 tsp cream of tartar
1/4 cup unflavored egg white or whey protein
3 ounces sour cream or cream cheese
Preheat oven to 350 degrees. Separate the eggs (reserve the yolks for cream brule). In a clean and dry bowl, whip egg whites and cream of tartar until stiff. Then add the whey protein until smooth. Using a spatula, gradually fold the cream cheese/sour cream into the white mixture, being careful not to break down the whites. Grease a bread pan. Bake at 350 degrees for 40-50 minutes. Makes 16 slices.
STUFFING:
1/4 cup onion , chopped
8 oz portabella mushrooms, sliced
3 stalks celery, chopped
1/4 cup butter or coconut oil
1/2 tsp rosemary
1/2 tsp poultry seasoning
1 cup chicken broth
1 tsp Celtic sea salt
1/2 tsp pepper
2 eggs, beaten
1 batch of Protein Bread (from above)
OPTIONAL: sausage and drippings
Preheat the oven to 325 degrees F. Sauté the celery, onion and mushrooms in butter and spices until tender and translucent. Cut up the protein bread into small 1 centimeter cubes. Place the protein bread cubes in the pan with the vegetable mixture. Add the broth and mix well (you can add more if desired). Season to taste with salt and pepper. Stir in the egg. Bake, covered, in a greased 1 1/2 to 2 quart casserole for 35-40 minutes. Uncover and bake for 5-10 more minutes until golden brown on the top. Makes 12 servings.
NUTRITIONAL COMPARISON (per serving)
Traditional Stuffing = 179 calories, 8.8g fat, 2.9g protein, 22 carbs, 2g fiber
"Healthified" Stuffing = 95 calories, 7.5g fat, 5.2g protein, 2.2 carbs, 0 fiber
The Sleep Chart is found at www.nature.com
- Chili In A Biscuit Bowl
This was an awesome treat after a day of playing in the snow! I had the chili "melding" in the crockpot on low all day and I made the mini bread bowls the day before and stored them in the freezer for an easy addition to meals. All I had to do was shred...
- Lobster Bisque With Tomato And Brie Bread
I know the recipe sounds weird, instead of heavy cream, I used cream cheese. This added an amazing flavor without extra calories, 1 TBS of cream is 50 calories, 1 TBS of cream cheese is also 50 calories. Since you only need a small amount of cream cheese...
- Cinnamon Bread
Do you like cinnamon? Cinnamon can reduce blood sugar levels and help combat insulin resistance, which are factors to help lose weight. The fat cells in your abdomen are particularly sensitive to high insulin levels, and are very effective at storing...
- Chicken Club Puffs
These are an awesome appetizer to make ahead for an upcoming party. I made the "puffs" a week ahead and I stored in the freezer. I also made the filling a day ahead and kept in the fridge until just before serving. "Puffs": 3 eggs, separated 1/2 tsp...
- Crab Rangoon
These are an awesome appetizer to make ahead for an upcoming party. I made the "wrappers" or "puffs" a week ahead and I stored in the freezer. I also made the filling a day ahead and kept in the fridge until just before serving. "Wrappers" AKA "Puffs":...