Healthy "Baci" chocolate cups

So I made my own version of nutella a while back by melting dark chocolate and mixing it with hazelnut butter.  I decided I needed a substitute for my favourite chocolate...Baci chocolates!

This time I melted a larger amount of chocolate (12 squares) of Lindt 85% dark chocolate and mixed it with 4 tbsps of natural hazenut butter.  Melt the chocolate in a bowl over boiling water and mix with hazelnut butter.  Add Chia seeds as well for a nice nutrition boost and crunchy texture!

To sweeten it up a little I also added 4 packages of natural sugar substitue Xylitol (the brand I use is called Xyla). It doesn't have an aftertaste and can be used in place of sugar (one part xyla=one part sugar). Great to use for baking!

I placed some hazelnuts in a small muffin tin that I sprayed with non stick spray and then poured the melted chocolate hazelnut mixture into each one.

I then refridgerated them for a few hours (2 to 3 hours). I removed them from the muffin tray with a spoon but they didn't come out as nicely as I would have liked.  They were dented from the spoon I used to "scoop" them out so I would recommend using paper liners next time to make them "neater" and prettier.  They would also be easier to eat that way as they melt very quickly from the heat of your hands...

They taste great though!!!

They are a treat so enjoy in moderation.  You will feel good knowing they are made with natural ingredients, are low in sugar and are way more nutritious than Baci chocolates...Enjoy!!

Salt and Vinegar Kale Chips

I make kale chips regularly to satisfy my need for a healthy crunchy snack but this time I decided to try a salt and vinegar flavor.
Prepare the kale the same way you do for regular kale chips...wash leaves and tear them into pieces, removing the tough "ribs" and keeping just the leafy parts.
Dry the leaves really well or they will be soggy.

Toss the leaves in a bowl with sea salt, extra virgin olive oil and red wine vinegar (to taste).  Place the kale on a baking sheet and bake at 375 for about 20 minutes and then let cool before placing them in a bowl.
Time varies for the kale to crisp, so keep an eye on it and keep it in the oven for longer if it is not crispy enough after 20 minutes.

I brought the kale chips to a friend's get together and they were a hit!

Enjoy!

Bio-K Probiotics

I drink one Bio-K bottle every morning on an empty stomach to increase the "good bacteria" in my digestive tract and promote a healthy digestive system.
It is a concentrated probiotic and has done wonders for my digestion....

I use this probiotic in addition to the low fat plain greek yogurt mixed with Chia, walnuts and frozen berries I usually have as part of my breakfast...(sometimes I add a tablespoon of protein powder as well).

Apple Cider Vinegar

I use apple cider vinegar to quench my thirst by adding it to water...it has a nice sour taste and helps stablilize your blood sugar and decrease your appetite.
Look for organic varieties that say "with Mother" which means it contains natural bacteria formed in unpasturized apple cider. 
Have some apple cider vinegar water before meals to curb your appetite and quench your thirst.
Add a small amount to your water and adjust it to suit your taste...I enjoy sour drinks so I use quite a bit and even take swigs right from the bottle...but it is quite strong so you may want to ease into it.

Chia seed gel

I have been adding Chia seeds to my food for a while now, as I am aware of its high omega 3 and fibre content but I have recently found many new exciting ways to use Chia thanks to my new book! Thank you to my sister-in-law Patrizia for thinking of me when she saw this book at Chapters....

It contains a ton of useful information about Chia and the benefits of this "super seed" and also has many recipes.  I add it to my food on a daily basis and I will continue to do so (add it to yogurt, salsa, guacamole, tuna and egg salad, scrambled eggs, salads, baked goods, sprinkle over nut butters...the list is endless!) but I have discovered "chia gel" and will start using that now as well.

You make "chia gel" by combining one cup of water with 2tbsps of chia seeds and whisking them together.  Let it sit for 5 minutes and then whisk again.  Let it sit for another 5 to 10 minutes and you will find that it forms a gelly like substance as the chia swells.  You can keep this gel in a covered container in your fridge for up to 2 weeks.

You can eat it by the spoonful if you like before meals as it will decrease your appetite while giving you a good dose of omega 3 and fibre!

You can mix it with your favourite spreads and salad dressings...nut butters, cream cheese, salsa, guacamole, dips for veggies etc...this way you use less and save calories and get omega 3, protein, and fibre as well! You can't go wrong! It will also fill you up and you will eat less...helping those who want to lose weight!

DO YOU ENJOY BAKING BUT WANT TO CUT THE FAT IN YOUR RECIPES???

Another amazing way to use this gel is by substituting it for fats in your favourite baked good recipies!! You can substitute it tablespoon for tablespoon for butter or oil in your recipes!! So if your cookies call for 8 tablespoons of butter, you can use 4 tablespoons of butter and 4 tablespoons of chia gel and it will not alter the taste or texture of your baked goods! Save calories, and fat and add tons of healthy omega 3 and fibre!!! Wow! I can't wait to try this!!!

You can find Chia seeds at almost all grocery stores but I buy my Chia seeds at Costco (in the vitamin section).

With 5 grams of fibre, 2 grams of protein and 2 grams of omega 3 per tablespoon, tastless and odorless with a nice crunchy texture, you can't go wrong with Chia! Give it a try!!!

Dr. Natasha Turner, my new hero!!!

Dr. Natasha Turner is has a book called the Carb Sensitivity Program that I feel finally puts into print what I have been researching and experimenting with for years....always feeling like I could not eat certain carbohydrates, even though they were "healthy foods".
The bottom line is that everyone is INDIVIDUAL and not all carbs are tolerated by all people and our hormones...especially insulin, play a huge role in this...
Our modern day diet has messed up a lot of our hormones and made us insulin resistant...the low fat, high carb diets that were recommended in the past have caused more harm than good...
The "low carb" diets that did help people lose weight but were not healthy and ultimately led to rebound weight gain were also giving people a bad example of what carb restricting can do for your body and insulin balance.
It is all about INDIVIDUALITY and finding out what works for you....not eliminating all carbs completely but also realizing that not all carbs are good for everyone...even if they are healthy, nutritious foods.
Think of it as an allergy...if you were allergic to nuts or fish, you would not consume them even if they were full of nutrients and good fats! Your body may not tolerate certain carbs and Dr. Turner's book gives you step by step instructions as to how you can determine what foods you can tolerate.
Dr. Natasha Turner's book is my new "bible" and I recommend it to everyone...
Best of all it is available at Costco! Her website will give you a good idea what her book is about...
http://www.youtube.com/watch?v=HR9ombt98Cw&feature=player_embedded

Her webiste is
www.drnatashaturner.com

Healthy Nutella/Baci chocolate alternative!!

1 tablespoon Hazelnut butter and 2 and 1/2 squares of 85% dark chocolate

1 package of Stevia sugar subsitute (if you like it sweeter, you can add 2)

Mix together with a scoop of chia seeds over a double boiler (boiling water with a bowl over the top to melt chocolate)

Melt ingredients together

Pour mixture onto wax paper or parchment paper and refridgerate for a few hours or enjoy warm and gooey on a piece of high protein bread or pita!

Tastes awesome!!! You can substitute a 70% dark chocolate instead but I wouldn't go less than that or you will not get the health benefits!!
Enjoy!!!

Rules to follow for proper food digestion....

The following information is courtesy of my sister-in-law Patrizia who is currently taking a course to become a  Registered Holistic Nutritionist.

First of all how you eat is as important as what you eat.  The following is called Food Sequence:

1. veggies should always be eaten first

2. carbohydrates second

3. complex proteins last

4. fruit should always be eaten by itself (half an hour before or two hours after each meal)

The sequence in which you eat your food is also how your digestive system digests it.  Different enzymes are used for digesting fat, carbs and proteins.

Also you should always follow these steps for good digestion:

1. Don't drink with meals.  You can sip but don't gulp your beverage because it interferes with the hydrocloric acid in your stomach that helps you digest your food.

2. Chew thoroughly.  The more your food is chewed, the less strain on your body to digest it.

3.  Don't eat when stressed.  Very important. Your stomach will hurt and food will not be digested properly.

4. Eat small meals more often.

5. Don't eat to more than 80% full.

I also like to add that you should stop eating by 7:30 pm.  This gives your digestion system a rest and it could use the saved energy for other parts of your body

Another thing that you may want to be aware of is food combining.

This means:

1. Fats (like butter and olive oil) can be eaten with carbs or protein

2. Veggies can be eaten with carbs or protein

3. Carbs and proteins are NOT to be eaten together at the same meal (Example:  Pasta with tuna is a no no)  This doesn't mean you can never have pasta with tuna but try not to eat it everyday.

Try to also remove foods that you think you might be sensitive too.  Take these foods out of your diet for about two weeks and then reintroduce them back into your diet one at a time for five days. So if you are sensitive to dairy and strawberries for example,  take out both for two weeks and then reintroduce the dairy for five days.  If you are feeling okay after the five days, then reintroduce the strawberries for five days.

Try to eat lots of green leafy vegetables, apples, kale, apple cider in salad dressing (buy the one at Noah's that says "with Mother" that means part of the apple is still there), drink Bio K or Kefir (1/4 cup per day...Liberte makes a good one - this will add the good bacteria to your stomach).  Make sure you eat lots of fiber and drink eight glasses of water.  Green tea is also very good.  Try to stay away from white sugar and white flour.

Thank you Patrizia for your words of wisdom!!!

Cinammon Almond Balls...sweet treat!

1cup of almond meal and 1/2 cup of vanilla protein powder

Add 1tbsp of ground cinammon

Add 1/4 cup of Splenda or natural sweetener like Stevia (see package for equivalent amount)

Beat or whisk 2 egg whites until they begin to stiffen

Quick protein snacks

These little protein packed balls are great for a post workout bite.  Keep them refridgerated for up to a week.
Ingredients

• 3 scoops of chocolate or vanilla protein powder
• 1/4 cup ground flax seed
• 1/2 cup natural almond or peanut butter
• 1 tbsp of cinnamon (optional)
• 1 scoop (tbsp) of chia seeds
• splash of vanilla extract (optional)

Mix all ingredients together and roll into 1 inch balls. 
You may want to wet or oil your hands before rolling the dough into balls as they are sticky. 

Refridgerate for at least an hour and then enjoy this protein packed snack after your next workout or with a cup of coffee!

Quick healthy meal ideas...

My favourite veggie burgers...great for quick meals and snacks.

100 calories, 4 g of fat and 0 saturated fat.  Only 7g of carbs.  Each burger has 12g of protein and 2g of fibre! You can find them at most grocery stores in the veggie section or in large box at Costco.

 Roasted broccoli...quick and easy and very nutritious! Just wash broccoli and cut into pieces.  Toss with olive oil and salt and pepper. I added cayenne pepper for a kick of spice that helps boost metabolism.  Roast at 375 for about 20 minutes.  Check on the broccoli and toss as needed to ensure even cooking.  They will stay slightly crunchy and you can drizzle with sesame oil and chia seeds after you take them out of the oven.
Delish!!!

Protein, fibre & omega 3 filled pancakes

Breakfast of Champions!!!

Went for a workout this morning and then had what I call my "breakfast of champions".

Pancake recipe (makes 3 pancakes)
4 tbsps of milled/ground flax seed
1 scoop of vanilla protein powder
1 tbsp of cinnamon (you can use less but I like cinnamon, so I put a lot)
splash of vanilla
pinch of salt
1/2 cup of egg white

Stir all ingredients together and then pour batter into a nonstick pan on medium heat.
When pancake sets, flip it over to cook other side. It takes about 3 minutes to make and it is full of great ingredients to fuel your day!!

Flax (4 tbsps) has only 200 calories and 10g of omega 3, along with 6g of fibre and 6g of protein!
Cinnamon will stabilize your blood sugar.
Protein powder (1 scoop) will give you 12.5g of protein along with the added protein from the egg white.

Add some berries (full of antioxidants and fibre) and PLAIN greek yogurt (0% liberte greek yogurt) with chia seeds and walnuts sprinkled on top to give you even more fibre and omega 3s.

Plain greek yogurt is low in calories and zero fat. It boosts your protien intake and it also gives you calcium which has been proven to help you lose weight. Choose the plain versions and save yourself almost 21g of added sugars!!! Always choose plain and add your own toppings...that way you can control what goes into your food!
Coffee and some almond milk (unsweetened, no sugar added almond milk!!!) and I am set for the day!!

Enjoy!

Home made baked pita chips compared to Stacy's brand

Baked chips on baking sheet

Use this brand of pita as it is low in calories and fat and high in fibre and protein!

Great alternative to Stacy's Pita Chips...
Cut the pita into pieces and place on baking sheet. 
Preheat oven to 425 and bake chips for 10 to 12 minutes or until crispy (time may vary depending on your oven).
Enjoy!!


Nutritional information comparison with Stacy's pita chips and this home made healthier version....

Stacy's Pita Chips VS Home Made Pita Chips

Serving size: 50 g or approximately 18 chips

                              STACY'S         HOME MADE
Calories                  240                   140
Fat                          9g                     1g
Sodium                   480mg               480mg
Carbohydrates         33g                    20g
Fibre                        2g                    10g
Sugars                     2g                     0g
Protein                     6g                     10g

If you choose the home made version you save 100 calories per serving and 8 grams of fat!! 
You also get 8g more fibre and 4g more protein per serving!

New Snacks I found at Noah's

Everytime I go to Noah's Health Food store I end up finding something new to try...here are some products I found yesterday...

Cacao nibs (pure chocolate chunks) covered in coconut sugar.  Very high fibre and a great when you want something sweet.

Cacao Beans
A bit bitter (like very dark chocolate) but great snack with lots of fibre and antioxidants...think of it as super power dark chocolate!!!

Detox Tea

Christine Avanti's recipe for detox tea....
3 oz fresh ginger
2 cinnamon sticks
3 bags of milk thistle tea
3 bags of dandelion root tea
30 drops of artichoke extract (one dose, or 1ml)
5 cups water
2 tbsp of lemon juice

Boil water with ginger in pan
Remove from heat and add tea bags and cinnamon. Cover and steep 15 min.  Add arichoke extract and lemon juice. Stir and chill in fridge. Have 2 cups per day.

Ingredients for Cleanse Tea: Dandelion Root tea, Milk Thistle Tea, artichoke extract, fresh ginger, cinnamon sticks,
Lemon juice and 5 cups of water.

Artichoke extract (found at Noah's Health Food Store)

One dropper full (1ml) of artichoke extract

Found at Noah's Health Food Store

Found at Bulk Barn

Cleanse Tea

Store it in the fridge in a container and have 2 cups per day.

Tasty bacon substitue!

I use cooked ham from the deli to make my own version of bacon.  I get the nitrate free variety and you can find low sodium versions as well.

Place cooked ham on foil covered baking sheet.

Place in toaster oven and bake at 400 for about 2-3 minutes per side. You can also bake a larger quantity in the oven.

When the ham crisps up remove it from toaster oven and let cool slightly.

It will crisp up as it cools and then you can use it as you normally would bacon!

This pita is high protein, high fibre and low fat! I found it at Fortinos and Longos.

I make a BLT with a high protein pita pocket and lettuce and tomato.  You can even add a squirt of mayo! Delish!

I also make boiled egg, bacon and cheese pita with it! Really tasty because the ham is salty! Great snack, breakfast or lunch idea!