Friday, November 8, 2013

Breakfast in a Cup

OMG this was soooo delish!
A take on the Breakfast in a Cup by Paula Deen, remade by her son, Bobby and remade again by ME.
2 eggs, 1/4 Egg white, scramble with ... choose your own veggies here but not too much:
  • 1 oz leftover grilled chicken (that's all I had!) 
  • broccoli florets just a few & 
  • artichoke hearts only 1 left
  • Red pepper flakes
Drop in your fav carb source here. 
  • Bobby made it with sweet potato - I didn't have time for that, so I went safe starch option here.
  • Paula made it with grits & sausage.
  • I will be trying a few variations. I went with rice crackers today. But there are many options as I see it!
Crumble a few rice crackers in the bottom of the cup, place egg scramble on top, added salsa! This is a keeper ;)!
Continuing on primal super foods edge, you could add aged cheese, cultured sour cream, your choice of toppers, bacon comes to mind. But this was pre-workout meal for me and bacon preWOD is not my favorite.
The cracker was perfectly softened by the warm scramble, not soggy but a good texture to compliment the ingredients!

Monday, September 23, 2013

Low Starch Carbohydrates

Can you distinguish starchy vegetables from their low-starch counterparts? Do you have to?

Starchy vegetables don't need to be avoided entirely! They are an important part of your nutrition whether you are an 'average joe' or an athlete!

Still confused about the starch factor? Here is a bit of a definition to help sort things out.
Most low-starch vegetables contain 5 g of carbohydrates per serving and an average of 25 calories. 
Starchy vegetables contain an average of 15 g of carbohydrates and 80 calories per serving.

Green Vegetables

Green vegetables are rich in at least one of several healthful nutrients, including lutein, which boosts eye health; indole, which promotes immunity; and folic acid, which helps prevent birth defects. Low-starch green vegetables include spinach, turnip greens, beet greens, kale, mustard greens, amaranth greens, lettuce, broccoli, green beans, cabbage, cucumbers, peas, green peppers, brussels sprouts, artichokes, leeks, scallions and zucchini.

Yellow and Orange Vegetables

The carotenoids in yellow and orange vegetables promote eye health, stabilize cholesterol levels and boost the immune system. Although many of the high-starch vegetables, such as pumpkin and sweet potatoes, reside in the yellow-orange family, some low-starch members also exist. They include yellow and orange peppers, yellow squash, carrots, yellow tomatoes and rutabagas.

Red and Purple Vegetables

Tomatoes, beets, red peppers, red cabbage, radishes, rhubarb head the list of red vegetables with few carbohydrates. Red-pigmented produce contain the compound lycopene, believed to be especially helpful for fighting prostate cancer. Some red fruits and vegetables also contain the antioxidant anthocyanin. Anthocyanins are also found in blue/purple foods. More blue or purple fruits exist than vegetables, but eggplant fits into this healthy group.

White Vegetables

White and pale vegetables contain compounds such as allicin, which is associated with keeping cholesterol and blood sugar at healthy levels. Low-starch white vegetables include jicama, onions, cauliflower, turnips and mushrooms.

High-Starch Veggies

If you keep a strict eye on your carbs and starches, certain vegetables should be on your "watch" list. High-starch vegetables include potatoes, sweet potatoes, yams, parsnips, corn, mixed vegetable dishes like succotash, pumpkins and other winter squash varieties. also includes pasta sauce because the tomato-based food is often considered a vegetable for its high protein content -- but the sugar often found in it turns it into a high-carb vegetable serving.


Read more:

Sunday, September 22, 2013

Raspberry Cacao Mocha Smoothie

Raspberry Cacao Mocha Smoothie

1/2C teeccino
1/2C coconut milk
1C raspberries
1Tbsp raw cacao
1tsp nutmeg
1 scoop chocolate protein powder

Blend! Enjoy ;)

Raspberries can be fresh or frozen depending on your texture preferences.

Coconut milk can be creme/full fat or unsweetened too. Creamy rich and wonderful flavor.

Add in a Tbsp of nuts for texture and taste as well. Simple!

Friday, September 20, 2013

Pumpkin Pie Smoothie

Another fabulous recipe from the CLEAN menu plan! I adjusted the ingredient amount a bit.

Pumpkin Pie Smoothie
  • 1/2C Pumpkin (either fresh cooked or organic canned)
  • 1/2C Coconut milk (any version - I went unsweetened)
  • 1//2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1 tsp fresh grated ginger (can be powdered)
  • 2-3 Medjool dates (pitted & soft or soaked)
  • 2 Tbsp pecans
  • 1.25 scoop Vanilla protein powder
  • Optional: 1 tsp-Tbsp flax-meal (I used this!)
Blend until smooth and creamy! Top with coconut flakes and a sprinkle of cinnamon or nutmeg. Perfect for fall tastebuds ~

Nutritional data: Cals 350, P32/F11/C29

Monday, June 17, 2013

Minerals in Your Food

Often I see the need for minerals in my clients daily dietary needs ... yes, you can use a simple supplement for a short duration, however you will want to be sure to include these important sources regularly through foods. ~j

Potassium and magnesium are both considered macrominerals since the body needs large amounts of them to operate efficiently, states the National Institutes of Health (NIH). Both minerals play a major role in the body's overall health. Foods rich in potassium and magnesium range from raw to dried versions. Eating a well-balanced diet is recommended in order to reap the greatest health benefits.

Here are a few options:


There are a variety of spices that are rich sources of potassium and magnesium, according to Coriander leaf (also known as cilantro) contains the highest level. A 1-oz. serving of this spice contains 194mg of magnesium, which supplies 49 percent of the daily recommended value (DV) of the nutrient. This same serving size contains 1,250mg of potassium, which is the equivalent of 36 percent of the DV. Other spices include spearmint, chives, parsley, dill weed, basil, celery seed, tarragon, fennel seed, savory, cumin seed and marjoram. These spices contain rich amounts of the nutrients whether they are fresh, freeze-dried or dried.

Seeds and Nuts

Some seeds and nuts are nutrient-rich foods containing potassium and magnesium. Cottonseed kernels supply the highest amount of the nutrients per serving. Flours and meals made from these seeds are also rich sources. Other seeds and nuts in this category are pumpkin and squash seeds, watermelon seeds, flax seeds, Brazil nuts and soy. Nut butters made from these sources contain high levels of the nutrients. The nutrient level can be increased when the product is fortified. Soy-based foods include soy flour, soy meal and soy protein isolate. All varieties of peanuts and peanut products such as peanut butter are in this category.


Some vegetables, ranging from freeze-dried, raw to dried, are rich in potassium and magnesium. Sun-dried tomatoes contain the highest level of these minerals: a 1-cup serving contains 105mg of magnesium or 26 percent of the DV and 1,851mg of potassium or 53 percent of the DV. Sun-dried tomatoes canned in oil also contain large amounts of the nutrients. Other vegetables rich sources include dried radishes, dehydrated carrots and onions, dried shiitake mushrooms, leeks, shallots, chili peppers and potatoes. Dark, leafy greens such as kale, chard, kelp, seaweed and beet greens also fall within this category.

Note: I have chosen not to include the "Beans" option from this source. 

Read more:

Monday, April 29, 2013

Babycakes Tropical Muffin

Babycakes Tropical Muffin

These nuggets are packed with protein, healthy fats and lots of vitamins and minerals from the pineapple, bananas, lemon juice and dates. They have zero added sugar (the fruit makes them plenty sweet!) and are gluten- and grain-free.

A variation from Badass Fitness Tropical Sunshine Breakfast Muffin which was taken from Morning Glory Muffin from PaleoPlan.

Play with it a little ;). I mix almond, coconut or flax meal and really like the variation. Additionally goodies make it a new recipe every time. Raisins, cranberry, a touch of honey, nuts or not nuts ... sky's the limit on this one. You can also go with or without the protein powder. I use it for post workout or even a quick pre-meal so it suits me perfect.

Double the ingredients for a full or bakers dozen. Otherwise, enjoy a 'bit' of sunshine!

  • 1 scoop protein powder of your choice
  • 2 pastured eggs
  • 1 ripe banana, mashed
  • 1/4 cup crushed pineapple, it its own juice
  • 1/4 cup almond butter or coconut butter
  • Juice of 1 lemon
  • 1/4 cup coconut flour
  • 1/2 tsp. baking soda
  • 1/2 tsp. baking powder
  • 1 tsp. cinnamon
  • 1/2 tsp. nutmeg
  • 1/2 cup shredded carrots
  • 1/2 cup shredded, unsweetened coconut
  • 5 pitted dates, chopped small
  • 1/4 cup chopped pecans, cranberries, raisins, etc- optional
  1. Preheat oven to 350 degrees and line a 6-count muffin tin with cupcake liners.
  2. In a large bowl, combine using a hand mixer all ingredients from the p.powder through the nutmeg. 
  3. Stir in the remaining ingredients: carrots, coconut, dates and any 'additions' you desire.
  4. Divide the batter evenly among the 6 muffin tins, and if desired sprinkle a bit of nuts and coconut over the top of each.
  5. Bake 18-22 minutes, or until a toothpick inserted comes out clean and the muffins are a nice golden color.
I often have a tad of batter leftover and pop them into mini muffin pans. Perfect for a tiny treat for me or the kids!

Monday, April 8, 2013

Real Gain Shakes

Need to punch up your smoothies?  Having trouble keeping weight on? Yes, it happens. Below are recipes for multiple food sensitivities as well, if those are a part of the challenge.

Here are a few options from SCD Lifestyle:

Real Food Based Weight Gainer Shakes
Let's create some real food based options for those who want more calories but seem to be out of ideas.

Before we begin a couple notes:

  • The easiest way to get more calories is to consume more fat as it is 9 Calories per gram vs carbohydrate and protein which are 4 calories per gram
  • If your dealing with fat malabsorption try the avocado based or starch based shake first
  • Understand the risks of eating raw eggs (read this).  It's not for everyone but if you do choose to eat them, get them from pastured raised chickens, wash them, and supplement.
  • Start by first drinking half of one of these shakes for 4 days then begin drinking the whole amount
  • Don't sip on these shakes all day, drink them as fast as possible, we don't want the eggs, dairy or other ingredients beginning to ferment or spoil
  • Feel free to add things like vanilla extract, almond extract and cinnamon to all of these to help with flavoring

Okay let's get started.  Now this seems simple but we need to cover it.  First, I give you permission to change these recipes to suit your kitchen or health.  These will work by themselves but are meant to also give you base of ideas so you can create something that works for you.  Second, if you don't eat a certain ingredient don't eat it because I put it in the recipes below.  Instead just pull out the offending food category and try to think of substitute.

Simple and Easy SCD Weight Gainer Shake
1 Medium to large Avocado, approx 1 cup = 384 calories, 35g Fat, 20g Carb, 5g Protein
2 medium ripe bananas - 205 calories, 54g carb, 2g protein
4 large raw eggs - 284 calories, 20g fat, 24g protein
1 cup of SCD yogurt from whole milk - 149 calories, 8g fat, 11g carb, 9g protein
Totals = 1022 calories, 63g fat, 85g carb, 40g protein
blend everything up in a blender adding ice or water as needed to form the consistency you'd like to drink.  Also feel free to add vanilla extract or other natural SCD legal spices for flavoring.
If you wanted even more calories and could handle it add more eggs, more yogurt or more avocado.

No Dairy SCD Mass Gain Shake
1 cup of coconut milk - 445 calories, 48g fat, 6g carb, 5g protein
2 medium ripe bananas - 205 calories, 54g carb, 2g protein
1 cup frozen blueberries - 71 calories, 19g carb
4 large raw eggs - 284 calories, 20g fat, 24g protein
Totals = 1005 Calories, 68g fat, 79g carb, 31g protein
Not everyone can handle dairy, whether it's a lactose or Casein problem I wanted to show you how to use coconut milk as a base for these shakes.  Please choose one that doesn't contain added Gums.  The brands I often use are Aroy-D and Chaokoh.

Paleo Autoimmune Mass Gain Shake
1 Medium to large Avocado, approx 1 cup = 384 calories, 35g Fat, 20g Carb, 5g Protein
1 cup of coconut milk - 445 calories, 48g fat, 6g carb, 5g protein
2 medium ripe bananas - 205 calories, 54g carb, 2g protein
1 cup sweet potato cooked - 249 calories, 58g carb, 4g protein
Totals = 1283 calories, 83g fat, 138g carb, 16g protein
Lots of people are following a Dairy, Nut, Egg free SCD diet.  The Paleo Autoimmune protocol also takes out nightshades as well.  For those who are very reactive and need some calorie help try this shake first.

Fat Malabsorption Mass Gainer Shake
1 cup sweet potato cooked - 249 calories, 58g carb, 4g protein
3 tablespoons honey - 192 calories, 51g carb
6 Tablespoons of whey protein -180 calories, 4.5g fat, 3g carb 30g protein
4 large raw eggs - 284 calories, 20g fat, 24g protein
Totals = 905 Calories, 24.5g fat, 112g carb, 58g protein
Some of our clients and the people reading this blog are struggling with fat malabsorption.  And until you make some progress healing and can handle fats better this shake is your best option.  Yes it contains sweet potato which is not SCD legal.  But sometimes we need to make compromises to heal.

The Mother Load Mass Gain Shake
1 cup of SCD yogurt from whole milk - 149 calories, 8g fat, 11g carb, 9g protein
1 cup of coconut milk - 445 calories, 48g fat, 6g carb, 5g protein
6 Tablespoons of whey protein -180 calories, 4.5g fat, 3g carb 30g protein
3 tablespoons honey - 192 calories, 51g carb
1 cup frozen blueberries - 71 calories, 19g carb
6 raw eggs - 538 calories, 30g fat, 36g protein
2 teaspoon vanilla
Totals = 1575 Calories, 90.5g fat, 90g carb, 80g protein
This has the most balanced macronutrient profile of all the shakes, it's the highest calorie load and would be a great addition to someone's daily life if they wanted to add lots of calories fast.
Note: all calorie info was taken from

Monday, January 7, 2013

Loving Your Liver

Foods to Support Optimal Liver Function

The liver is the second largest organ in the body, after the skin being the largest. Our livers work incredibly hard performing over 500 (known) separate duties to help ensure the proper functioning of the overall system. Among that long list of responsibilities, is the liver’s role as one of the primary modes of detoxification in our bodies (The five major elimination organs of the body: Liver, Skin, Colon, Kidneys and Lungs.) The liver is like a highly intelligent and sophisticated filter – filtering the blood to remove toxins, harmful substances and excess hormones. The liver metabolizes everything you eat or are exposed to. We might not be able to always control what we are exposed to in the environment but we can control what we eat.
Thankfully the liver is amazingly regenerative. So no matter what you may have consumed in the past, it’s possible to start improving the health of our liver by making conscious choices about what we put in our bodies. The cellular turnover of our liver is quite fast with every single cell being replaced approximately every forty days.

Symptoms of a Sluggish Liver

A variety of factors including excessive alcohol and drug consumption, overuse of pharmaceutical drugs and medications, food and environmental toxins, can all contributes to liver damage.
Signs of a poorly functioning liver:
  • Tiredness, fatigue
  • headaches,
  • bad breath,
  • allergies and food intolerance,
  • problem skin and
  • weight gain.
  • anxiety/ depression
  • impaired libido
  • PMS
  • Nausea
  • Vomiting
  • Abdominal pain
  • Jaundice
  • Darkened urine
If you are experiencing any of these symptoms, it may be an indication that your liver can benefit from a little extra support. As I will discuss in the next section, you may also be experiencing these symptoms while actively detoxifying your body. In that case, no need to be alarmed by these symptoms unless the progress for longer than 1-2 weeks.

Detoxification & Energy Levels

One of the primary physical symptoms of a sluggish liver is a sluggish body. So much of our energy is allocated towards detoxifying the body. If your liver is overloaded with toxins, so much of the body’s energy will be focusing on detoxification, leaving less energy for other body processes resulting in low energy levels.

Living Foods & Liver Function

Luckily, we can choose foods that help support the liver. The good news is that if you’re following a raw, living food lifestyle, you’re already doing wonders for your liver as this way of eating is super high in phytonutrients, enzymes, anti-oxidants, vitamins and minerals, and healthy fats – all essential to the proper functioning of the liver.
Eating raw, living foods can help improve and support liver function and will result in improved energy levels. Lightly steamed or lightly cooked are viable options too. That’s one of the reasons that people eating this way feel so great and experience dramatic increases in energy – because there’s been a lightening of toxic load on the liver. This is also one of the reasons why you may experience lower energy levels the first 1-2 weeks of transitioning to the raw food lifestyle, because as you lose weight, your liver is detoxifying a massive extra load of toxins that got stored in the fat cells. Now, as the weight is coming off, all these excess toxins are flooding your bloodstream and the liver has to deal with them, and a lot of energy has to go towards this, sucking energy away from other vital functions. Don’t worry though, this is a very important and necessary phase to go through and ‘this too shall pass’.

Eating in Alignment with a Healthier Liver

Foods that help maintain the liver provide support because of two main reasons. Either the there’s a substance in the particular food that promotes the detoxification of the liver. Or, if the food is very high in it’s anti-oxidant content, then it will protect the liver while it’s carrying our it’s functions.

Foods To Support Liver Function

Eat High-Antioxidant Fruits + Apples

Antioxidants help to protect the liver from the high levels of free radicals that are naturally produced during the process of detoxification. All the berries are extremely high in anti-oxidants, so are oranges, prunes, grapefruit, cantaloupe and pears. Apples are also high in anti-oxidants and also contain pectin, known to bind with heavy metals and help their excretion reducing the load on the liver.

Leafy Greens – Especially Bitter Greens

Greens are super cleansing foods that offer a powerful support to the liver. All greens are extremely high in plant chlorophylls and help cleanse environmental toxins in the blood stream. Greens have an ability to neutralize heavy metals.
In this category of leafy greens, it’s especially important to focus on bitter leafy greens, including dandelion, chicory, endive, and rocket.
The bitterness of these foods helps to stimulate bile flow within the liver, (bile helps remove waste from the organs and blood.) Dandelion greens are abundant everywhere. You can grow them quite easily in a garden, but make sure if your wild foraging for dandelion greens that you’re not picking off of someone’s chemically sprayed lawn.


Similarly to dandelion, artichoke had the ability to help the liver regenerate. It stimulates and increases bile production, helping remove toxins and unfriendly bacteria through the bowels. Some research suggests that 30 minutes after eating globe artichoke, bile flow is increased by over 100%[i]

Sulfur Containing Foods

The liver uses sulfur containing compounds to help in detoxification from environmental toxins, prescription medications, poor dietary choices, and alcohol. Sulfur containing foods include two main categories: garlic and onions, and the cruciferous vegetables.

Garlic and Onions

Garlic is a very strong herb and should not be over-used. It is highly medicinal and should be used in moderation for specific purposes. Garlic helps the liver with detoxification because of a sulfur-based compound called allicin. It is also thought that garlic can help the liver detoxify mercury from the body, as well as excess estrogen.

Cruciferous Vegetables

Cruciferous vegetables such as broccoli, cauliflower, cabbage, brussels sprouts and kale are also good sources of sulfur and help the liver detoxify. They can help neutralize nitrosamines and aflotoxin, the primary toxin found in peanuts (which I highly avoid consuming). Cruciferous vegetables help the liver to produce enzymes it needs for its detoxification processes.


Beets are rich in a particular phytonutrient called betaine, that supports the liver in is function to convert fat to energy. Beets also help purify the blood and are capable of absorbing heavy metals, reducing the toxic load on the liver.

Herbs & Spices to Support Liver Function

Milk Thistle

Milk thistle is a very common ingredient in most herbal liver support blends and is widely recommended for anyone dealing with liver problems and useful in restoring liver function. Most studies show milk thistle improves liver function because of a flavanoid called silymarin – the active ingredient that helps to protect the liver. Silymarin, a strong anti-oxidant, providing protection from the damaging effects of free radicals, is extracted from the seeds of the milk thistle plant. Silymarin helps repair damaged liver cells, keeps new cells from being destroyed, and helps reduce inflammation of the liver. You can find milk thistle at your local health food store and talk with the in-house herbalist for specifics about dosage.
(Note that pregnant or breastfeeding women should not consume milk thistle.)


Not only is turmeric an amazing spice that adds wonderful flavors to any traditional Middle-Eastern meal, it’s and also highly regarded for it’s medicinal properties. This spice has a huge range of health benefits, including its ability to help detoxify the liver. Turmeric contains a high concentration of curcumin, a potent anti-oxidant that protects the liver from damage. Turmeric stimulates bile production in the liver and encourages excretion of bile via the gallbladder. This improves the body’s ability to digest fats. Turmeric is also a powerful anti-inflammatory as well as contributes enzymes that help flush out dietary and environmental carcinogens.


Astragalus has immune strengthening properties and has been shown to protect against chemical related liver damage, due to one of its key active ingredients called saponin.
Other herbs to incorporate into your diet to help support the healthy functioning of the liver include parsley, cinnamon and licorice.

Fluid to Support Liver Function

Lemon/Lime Water

One of the easiest and cost efficient ways to help support your liver immediately is to start your day with a tall glass of lemon or lime (or combination)  water at room temperature. This will help stimulate your liver first thing in the morning, helping to cleanse it and promote detoxification. It also stimulates bowel movement, which is essential for the body’s aid in detoxification. It also helps stimulate bile production and the vitamin C content helps the liver synthesize toxins into a water-soluble substance for easy removal by the body.
It’s also important to drink lots of water throughout the day as well to keep hydrated and to help flush the liver of toxins.

Maintain a Healthy liver – What to Avoid

Make sure the food you’re consuming is organically grown, otherwise you’re just adding extra toxins (pesticides and chemical strays) along with the food you’re eating.
It’s also especially important to give your liver this extra support if you are taking any pharmaceutical medications, as this all gets processed through your liver. Also avoid fast food, deep-fried foods, processed foods, high sugar foods and high (unhealthy) fat foods. Also minimize your consumption of smoked, cured and salted foods.
This pretty much points you in the direction of real, whole, organic foods! Increasing your intake of fresh fruits and vegetables in your diet will do wonder for your health and dramatically improve the health of your liver.

Gallbladder Note!

Gallbladder support foods too! Yes, there will be crossover. Remember to eat seasonal, local and enjoy! This is not the gallbladder post, but important to think of the two as dance partners ;)!

Beets, Cucumbers, Green beans , Okra, Sweet potatoes, Avocados, Vinegars – all types, Garlic and onions, Shallots, Tomatoes – ripe, Cold water fish – salmon, trout, etc, Lemon/lime, Grapes and fresh organic grape juice, Apples, berries, papaya, pears
*Data obtained from other source, can't find link for credit!