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  • Zucchini Fritters

    Zucchini fritters with fresh parsley and sour cream in plate on blue concrete background. Selective focus.

    (Gluten-Free, Low-Carb, Keto)

    1 1/2 pounds zuccini (about 2-3 med to large)

    1 Shallot, finely diced

    2 Eggs, beaten

    1/2 cup almond flour

    1/4 cup goat cheese

    Salt and pepper to taste

    2 tablespoons of olive oil for frying

    Garlic, Chive Yogurt Sauce

    1 Cup Yogurt

    2 Garlic Cloves, minced

    1tbsp chives, finely chopped

    1/2 tsp salt

    1/4 tsp pepper

    Grate the zucchini and put into a bowl. Sprinkle with salt, stir together and let stand for 20 minutes. The salt will work to draw the moisture out of the zucchini.

    Squeeze out the liquid from the zucchini, with either a nut milk bag or cheesecloth, then return to a clean bowl. Add the shallot, eggs, goat cheese, almond flour, salt and pepper. Then stir to combine.

    Heat the oil in a large pan  over medium heat. Using either your hands or a spoon, dollop our mounds (approximately 1/4 cup worth) of the mixture into the hot pan. Using a spatula push down each fritter to flatten.

    Cook the fritters 3-4 minutes on each side, or until they're lightly golden. Remove the fritters from the pan and place them on a paper towel to dab away any extra oil. Mix up the sauce ingredients. Serve the fritters with a dollop of the sauce, then enjoy!

    113 kcal, Carb 5g, Protein 5g, Fiber 1g

    Recipe from downshiftology.com

     

  • Healthier Without Gluten

    by Karen A. Masterson Koch

    Delicious and enjoyable foods are gluten free. In fact, most traditional foods, other than pasta dishes, do not contain it. The main problem is high consumption-eating less gluten and offending foods would be much better.

    Eating natural foods are foundational to the body, besides being one of life's pleasures. Unfortunately, gluten-packed grain snacks, cereals including oats, and fast foods are being consumed in copious amounts. Despite the insatiable desire for these carbohydrates, science is now proving that the excess of gluten in these foods can be a major roadblock to good health. Health conscious people are finding that just by lowering the breads, cereals, and pastas (especially from whole grains) or stopping them entirely, allows them to start feeling better in just a matter of days and weeks.

    • Eat a variety of natural foods
    • Reduce or avoid gluten and other allergens
    • Choose a quality aloe vera and probiotics.

    Other food Allergies and additives may also be problematic , explaining why disease is on the rise in almost every category. Two supplements can be helpful along this new natural path. The first step is a quality Whole Leaf Aloe Vera Juice Concentrate or tablet to support improved digestion, allergies and skin renewal of the gut and body. The second step would be adding probiotics (friendly bacteria) partner, especially after a round of anti-biotics and or failing health. Both work as a team for improving digestion and are not contra-indicating to pharmaceutical drug use so commonly seen today.

    Gluten & Anti-nutrients Affect All Body Function

    Gluten, along with other food allergies, referred to as anti-nutrients, must be considered factors in all ailments from A-Z. The most detrimental triggers include whole grains, dairy and cane sugar. Consuming a large amount may even delay normal growth and development of the body, effecting both mental and physical well being for infants, kids and adults including:

    • Healthy skin, hair, nails and gums
    • Energy, weight and athletic performance
    • Auto-immunity and immunity factor
    • CVD, strokes and respiratory system
    • Mental, brain and nervous system

    The addiction to bread, pasta and other grain-based foodstuff, along with ice cream, soft cheeses, cow's milk, many yogurt products, sodas, pizza, and more have kept people from experimenting with their diets. Wouldn't you love to hit your best weight goal, reverse disease and even achieve athletic goals you have dreamed of? It's never too late! Going without gluten and making better food choices is doable for the whole family.

    In fact, many of the top athletes of today are finding that their best performance has come after giving up gluten. Both world tennis player, Novak Djokvid, who carries multiple world titles and 2009 Super Bowl MVP, Drew Breeze of the Saints, put gluten on the back burner and reaped the benefits. Top track and field athlete and 2013 World Figure WBFF first place winner, Monica Brant, says, "Eating a low gluten diet and consuming a Whole Leaf Aloe Vera Juice Concentrate were two of the best decisions I have made to keep my competitive edge, even at age 46.

    What is Gluten?

    Gluten is primarily found in grains and its flour products including wheat, rye, barley, oats and even brown rice. The clincher is its highest content is in the fiber. Boy, did we get it wrong! My suggestion is to aim for increasing food fibers easier to digest from fruits and vegetables like apples, carrots, celery, yams, red potatoes, and raw nuts, seeds and legumes as tolerated and leave the grains alone for now.

    More devious in recent years, gluten flour is also being added to foods as a thickening agent to maintain firmness of the breadstuff and many times not included on the ingredients. Even trendy foods like granola, Ezekiel and sourdough breads, plus some tortillas have been fortified, lending a slight rubbery texture, yet also triggering more body symptoms of gluten intolerance. The name "gluten" actually tells you its property is glue like. And, its chemistry is protein carbohydrate molecule that is very sticky and challenging for many -if not all people to digest. Not digesting gluten and other complex carbohydrates well brings about unhealthy inflammation in the gut and the entire body.

    This sometimes silent, poor digestion damages the ability to absorb valuable building nutrients from our foods and supplements. This can lead to mal-nutrition and lots of disease opportunity. Even neuro-logical disorders effecting balance and brain function are accentuated, plus all body pathways decline.

    "A" fellow with Parkinson's disease remarked that every time he ate his favorite sandwich made on  whole grain bread, his limbs would shake so badly he had to lay down! Classic gluten symptoms include digestive and joint pain, bloating, gas, constipation and/diarrhea, fatigue, bruising, skin blisters, manic-depression and failing health.

    Food Trends & Marketing Are Confusing!

    Food trends like pizza and fast foods have all but replaced homemade dinner at an alarming rate. Yogurt sales have exploded and ironically, organic sugar is being given a healthy pass; yet these two both need to come with a warning-may increase bowel inflammation, very problematic in large amounts!

    People think they are eating healthy, yet even foods marked Gluten Free  still contain many challenging ingredients that bring about more gut grief for sensitives than eating just plain white flour, crackers and white rice at times. Some low gluten flours are tolerated better like millet, quinoa, bean and almond flours, plus the rare sprouted variety.

    Diet fads like Raw Foods and the Paleo-Caveman diets have evolved out of necessity to avoid the anti-nutrients and temporarily serve a good purpose. Yet research supports that long-term, the Mediterranean Diet, with a variety of quality proteins including fish and lean meats, along with an abundance of lightly steamed or raw vegetables, best supports body wellness.

    Why Aloe Vera & Probiotics?

    The ancients used Aloe Vera as a First Aid plant for digestion, constipation and illness on the inside. Topically, the yellow sap soothed pain, burns, swelling and wounds from head to toe. The whole leaf Aloe Vera is classed as an herbal bitter-that is if it still contains the dark yellow sap found just under the outer leaf of mature plants.

    Look for the concentrated Activ-Aloe products that are not diluted and work fast. It turns on all digestive juices to flow properly including the important hydrochloric acid (HCL), giving support for heartburn, IBS, reflux, ulcers and more. Studies show absorption of important food nutrients are increased by almost 300%. A quality probiotic is also important for combating bad bacteria in the lower gut, reducing gas and supporting immunity. Together with healthier foods, Aloe Vera, and probiotics make the best supplement picks of today for a healthier world - Enjoy!

     

     

  • Gluten Free Chocolate Zucchini Muffins

    muffin chocolate

    Gluten Free Chocolate Zucchini Muffins

    2 Med Zucchini (1 C shredded)

    1 C all natural Almond Butter

    2 Eggs

    1/4 C Milk (Cow or Unsweetened Almond)

    1 Tsp Vanilla Extract

    1/4 C Unsweetend Cocoa Powder

    1/4 C Lakanto Classic Monk Fruit Sweetener (or Coconut)

    1/2 Tsp Kosher Salt

    1/2 Tsp Baking Soda

    2 Tbs Coconut Flour

    1/4 C Chocolate Chips

     

    Preheat oven to 350 Degrees F.

    Grease a 12 Cup muffin pan and set aside.

    Shred the Zucchini. Place the shredded zucchini in the center of a clean dish towel and squeeze out as much water as you can. In a large Bowl combine the almond butter, eggs, milk, and vanilla extract. Mix well. Add the cocoa powder, sugar, salt, baking soda and flour. Mix again and fold in the shredded zucchini.

    Divide the batter evenly amongst the muffin cups. Top each with 4-5 chocolate chips.

    Bake for 20 minutes or until cooked through.

    Recipe by Dani Spies!

     

  • Keto Friendly Italian Sausage Soup

    This soup has amazing flavor! We all love this soup because it is hearty and delicious and very low in carbs!

    Hungarian stew or lecho with paprika and meat.

    Keto Friendly Italian Sausage Soup

    1 TBS Avocado Oil

    1 Pound of Italian Sausages

    6 Cups of Chicken Broth

    3 Celery Stocks, Diced

    1/2 Cup Onion, Diced

    2 Large Cloves of Garlic, minced

    2 Cups of Cauliflower Florets, cut into 1/2 inch pieces

    1 Cup of Zucchini, Diced

    1 Red Bell Pepper, Diced

    1 Tsp Minced Fresh Rosemary

    1 Tsp Minced Fresh Sage

    1 Tsp Minced Fresh Thyme

    Note if using Dry Spices cut the amounts in half!

    1/2 Tsp of Salt

    1/2 Tsp Pepper

    1/2 Cup of Marinara Sauce

    1 Bay Leaf

    Peel Sausages from casings and brown in Stockpot with oil. Remove sausage from pot and set aside in another bowl. Add 1/4 Cup of broth to pot and scrape the bottom to deglaze. Add the celery, onions, and garlic and cook stirring frequently for about 5 minutes. Add the cauliflower, zucchini, bell pepper, herbs, salt, and pepper. Cook stirring, for another 3 minutes. Add the remaining broth, pizza sauce, and bay leaf. Simmer over medium heat for 8 minutes. Add the cooked sausage and simmer for another 10 minutes. Remove and discard the bay leaf.

     

     

     

     

     

  • Using Aloe Vera to up your KETO Game

    So many people are experiencing dramatic WEIGHTLOSS through the power of KETO eating! So just what is KETO  you might ask? It is a way of eating that causes your body to go into a state of Ketosis quicker than traditional dieting by reducing your carbohydrate intake to 20 grams or less a day. The diet consists of the food groups in these ratios 70% fat, 25% protein and 5% carbohydrates. This diet can also be Gluten Free!

    Why is Aloe Vera Juice helpful for a person doing a KETO Diet? Aloe Keto FriendlyVera Juice Concentrate by Aloe Life is the #1 choice for increasing digestion of foods to include fats and proteins. As you can see above the KETO Diet has a high concentration of fats at 70% and 25% protein. Aloe Vera Juice is also great at increasing energy because of its abundance of trace minerals and vitamins!

    Aloe Gold Juice Concentrate by Aloe Life has very low carbs at 1 gram per 1oz and also available in tablets.

    Daily Greens supports energy and detox while dieting and is nutrient dense plus gluten free dark green vegetables, 2 grams per 1 1/2 tsp or 6 Tablets.

    Fibermate Tablets are wonderful to support daily regularity because constipation may be experienced during the Keto diet. It only has 1 carb per 3 tablets!

    We encourage you to choose healthy foods when planning your meals including as many fresh vegetables and fruits as allowable (only low carb ones)! My family has found a great help in using a food scale and a chart of the nutrition content in the foods to make sure you are staying within the daily guidelines for success!

    Exercise of all types for approximately 30-45 min per day is important for reaching your health goals!  The stress relief and cardio affects are amazing and noticeable. A great website to check out is https://www.runtastic.com/. They also have great u tube videos on the Runtastic channel of workouts to follow for abs, legs, etc. from 5-30 min long!! Get Active do your best and get results!

    Helpful resources:

    https://www.wholesomeyum.com/low-carb-keto-diet-plan-how-to-start-a-low-carb-diet/

    Keto Comfort Foods by Maria Emmerich

    The Ketogenic Bible by Dr. Jacob Wilson & Ryan Lowery

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