Gluten Free, Sugar Free, Cocoa – Almond Butter “Truffles”

Cocoa Almond Butter Truffles

Here is a super simple recipe to quench those sweet candy cravings while making you feel like you are eating a rich decadent chocolate truffle.

Cocoa Almond Butter Truffles

 

INGREDEINTS:

  • 2 Tbs of Raw Almond Butter
  • 2 tsp of cacao powder (unsweetened cocoa powder)
  • 1 – 2 packets of Stevia
  • 1 packet of Xylitol (optional, but I like it with 1 packet of Stevia)
  • Small amount of Almond Meal to roll the “Truffles” in
  • 1 Tbs chopped, raw walnuts
  • 1 tsp of unsweetened shredded coconut (Optional)

DIRECTIONS:

  • Mix all of the ingredients, except the almond meal together in a small container.
  • Form, and roll mixture into 3 equal balls
  • Roll each ball in the almond meal
  • Refrigerate until firmed up a bit
  • Enjoy

You can also use the shredded coconut to roll the balls in instead of the almond meal.  So simple, so good!

Top 10 Superfoods for Women

I love to eat.  I was thrilled when I found this article.  I eat almost ALL of these foods either daily or several times a week, and in some cases weekly or as found to be healthy. Eating healthy doesn’t have to be boring and you don’t need to give up your favorite foods, just re-think they way you prepare them and eat them.
Ever wonder if your diet is missing something? The expert-approved, eat-right picks to stay lean, healthy, and strong.

Brussels SproutsThe Cancer Fighter Don’t let brussels sprouts’ signature scent turn you off. “The smell is a compound called allyl isothiocyanate that causes precancerous cells to self-destruct,” Jonny Bowden, PhD, author of ‘The 150 Healthiest Foods on Earth’ says. “It’s entirely possible that eating them every few weeks could help greatly reduce the incidence of colon cancer.” Bonus benefits: These mini-cabbages are packed with fiber and immune-boosting vitamins C and A.

 

Red Meat - Top Sirloin is a healthy choiceThe “Skinny” Steak Red meat has a bad rap. The thing is, it really is good for you. Ideally, go for a cut that is both lean and grass-fed. A recent report from the Union of Concerned Scientists shows that meat from grass-fed cows usually has more conjugated linoleic acid (which has been shown in animal studies to combat cancer) and heart-healthy omega-3 fatty acids than the grain-fed variety. Plus, meat from grass-fed cows is lower in total fat and calories. As long as your serving is a lean cut, such as tenderloin, feel free to make this smart choice two or three times a week, says Bowden. Bonus benefits: Beef is a great source of protein, iron (a mineral that one in five women are deficient in), and heart-healthy B vitamins.

 

Curry PowderThe “It” Spice Curry may very well be the spice of life: Curcumin, the antioxidant that gives the condiment its color, has been shown to halt tumor growth and destroy cancer cells in lab tests. “Our research revealed that this ingredient may help prevent a variety of diseases, including multiple myeloma, lymphoma, and breast, ovarian, and pancreatic cancers,” says Bharat Aggarwal, PhD, a professor of cancer medicine at the University of Texas M.D. Anderson Cancer Center. At this point, it’s still unclear exactly how much curry you should eat to help avoid disease, Aggarwal says. Experts simply recommend using the spice liberally to reap the rewards. For recipes, check out the book 5 Spices, 50 Dishes, by Ruta Kahate. Bonus benefits: The antioxidants found in curry may also help break up plaques in the brain that cause Alzheimer’s disease, say UCLA scientists.

 

Pistachio NutsThe Next Nut Pistachios are the new health nut. Why is that? New research from the University of Toronto shows that they may reduce the risk of diabetes by decreasing the effect of carbs on blood sugar levels. “Pistachios are high in protein, fiber, and healthy monounsaturated fat,” explains study author Cyril Kendall, PhD, “all of which contribute to the slowing of carbohydrate absorption in the body.” Bonus benefits: Other recent research has shown that eating two to three ounces of pistachios a day can help significantly raise your level of good cholesterol (HDL). Pistachios are full of vitamin B6 and copper, too, which help increase energy.

Daily Cup Of CoffeeThe Java Junkie’s Dream Rejoice! Your morning cup of joe is healthy. Experts on an American Society for Nutrition panel recently concluded that drinking three to five eight-ounce cups a day lowers your risk of Type 2 diabetes, Parkinson’s disease, Alzheimer’s, and colon and liver cancers. “Among other things, the antioxidants in coffee protect your cells and DNA from damage,” Bowden says. “Coffee seems to increase antioxidants in the blood, too.” Bonus benefits: Women who drink at least six cups a day are less likely to develop high blood pressure, revealed a 2005 study by Harvard scientists.

Oatmeal - A Healthy Whole GrainThe Heart-Smart Whole Grain One of the easiest ways to significantly lower your cholesterol is to eat whole-grain oatmeal daily, reports a British review of 10 studies. The fiber in oatmeal forms a gel that slows down your body’s absorption of cholesterol. Bonus benefits: “People who eat oatmeal for breakfast tend to stay full all morning and consume less at lunch, due in part to the protein and fiber,” says Dave Grotto, RD, a nutritionist in Chicago and a spokesperson for the American Dietetic Association

 

Shrimp - Protein packed - low in fatThe Fit Fish “Shrimp is about 90 calories per three-ounce serving, it has virtually no fat, and it’s packed with protein, making it the ultimate diet food,” says Ellie Krieger, RD, host of the Food Network’s Healthy Appetite with Ellie Krieger. It may even help prevent heart disease, thanks to astaxanthin, the antioxidant that gives the shellfish its red tint. “People shy away from shrimp because it’s high in cholesterol, but cholesterol in food is much less likely to raise your blood cholesterol than, say, trans fat,” says Kathy McManus, RD, a FITNESS advisory board member and director of the department of nutrition at Brigham and Women’s Hospital in Boston. Moreover, eating about a cup of shrimp daily can raise your good cholesterol level, found a Rockefeller University study. Bonus benefits: Shrimp is also rich in cancer-fighting selenium and bone-building vitamin D.

 

 

Dark Chocolate - Healthy TreatThe Sweet Surprise Enjoying a small amount of flavonoid-filled dark chocolate may prevent clogged arteries and reduce your risk of developing heart disease. Also, eating up to 3.6 ounces daily can be as effective as beta-blockers and ACE inhibitors at lowering blood pressure, notes a recent Archives of Internal Medicine study. Bonus benefits: Studies have shown that eating chocolate releases serotonin, the feel-better brain chemical.

 

 

 

 

Tart CherriesThe Red Wonder Take two tart cherries and call me in the morning. While your doc may not say that yet, she might soon: A new animal study from University of Michigan shows that consuming a powdered version of tart cherries can lower cholesterol and blood sugar levels, as well as decrease the body’s ability to store fat in the liver. It’s not yet known if cherry-rich diets will have a similar effect on people, but University of Michigan researchers are hopeful. Bonus benefits: People who exercised and drank two 12-ounce glasses of tart cherry juice daily for eight days reported less muscle pain than those who sipped a placebo, finds a 2006 study.


Tomatoes on the VineThe Trendy Tomato Red tomatoes are full of lycopene, a substance that helps lower your risk of cancer, heart disease, and macular degeneration. But orange tomatoes offer two and a half times more. Apparently, they contain a form that the body can more easily absorb. Bonus benefits: One cup of orange tomatoes provides 338 percent of the RDA for vitamin A.

 

 

 

 

 

Original Source: Fitness Magazine

By Hallie Levine Sklar
More from FITNESS Magazine: The Top 10 Ab Exercises 8 Easy, Healthy Egg Recipes How to Pick the Right Portion Sizes

The Anatomy Of The Human Brain

The brain is one of the largest and most complex organs in the human body! It is made up of more than 100 billion nerves that communicate in trillions of connections called synapses. The brain is made up of many specialized areas that work…
together:
The Human Brain
• The cortex is the outermost layer of brain cells. Thinking and voluntary movements begin in the cortex.
• The brain stem is between the spinal cord and the rest of the brain. Basic functions like breathing and sleep are controlled here.
• The basal ganglia are a cluster of structures in the center of the brain. The basal ganglia coordinate messages between multiple other brain areas.
• The cerebellum is at the base and the back of the brain. The cerebellum is responsible for coordination and balance. The brain is also divided into several lobes:
• The frontal lobes are responsible for problem solving and judgment and motor function.
• The parietal lobes manage sensation, handwriting, and body position.
• The temporal lobes are involved with memory and hearing.
• The occipital lobes contain the brain’s visual processing system. The brain is surrounded by a layer of tissue called the meninges. The skull (cranium) helps protect the brain from injury.

Why Am I Gaining Weight If I Am Working Out?

So, you have made the all important decision to eat healthy and work out!

You are:

  • Motivated
  • Confidant
  • Excited
  • Committed
  • Gaining Weight???

scale helpI thought that would catch your attention. You see it is not so “out of the ordinary” for some people to gain weight when they work out.  Try to remain calm, there are many factors that can contribute to this initial weight gain.

THROW OUT YOUR SCALE or limit it to 1 time per week it you must weigh yourself!

 

MUSCLE vs. FAT Density

Many people think that muscle weighs more than fat.  Let’s think about this.  A pound is a pound, right?

5 lbs Fat vs 5 lbs Muscle5 pounds of muscle will weigh the same as 5 pounds of fat. Simply put, muscle has more density than fat.   If you were to take 5 pounds of fat and put it next to 5 pounds of muscle, the fat would take up more room or look bigger than 5 pounds of muscle.

If your clothing is fitting better but you are not seeing a loss on the scale, then you are probably burning some fat and gaining a little bit of muscle. This is a good thing.  It took you years to gain this weight.  It is not going to come off in a flash, normal healthy weight loss is about 1 – 2 pounds per week not counting any muscle gain.

Water Weight in your Muscles?

Here is a great article from Livestrong that really explains it:

Woman Flexing BicepsA new exercise program changes the chemical makeup of your muscles as an adaptive response to increased activity. The changes that take place in your muscles after exercise prepare them for more of the same by storing additional fuel for energy. Muscles replenish glycogen stores after a workout, and water retention is a natural side effect of this process. Consult with your doctor before you start a new exercise program if you have a history of health problems.

 

Factors

Glycogen is hydrophilic, which means that it attracts water, says personal trainer William Sukala. For every gram of glycogen you store, 2.7 g of water is also retained in the muscle. This happens not only as a result of new exercise programs but also takes place after workouts in an established exercise regimen. Glycogen stores are needed to fuel muscles during physical activity. When exercise depletes glycogen stores, more carbohydrates get converted to glycogen, and water retention results

Temporary Effects

Although replenished glycogen stores continue to attract water after exercise even in established routines, the process may be more noticeable in a new exercise program if you’re trying to lose weight. You may see temporary weight gain, for example, or not lose as much weight as you expect initially. However, if you consistently burn more calories than you consume, water retained by your muscles after exercise will have little or no effect on your weight goals. Weigh in once a week rather than daily to avoid frustration with temporary weight fluctuations resulting from exercise.

Hydration

drinking waterOn average, men need 13 cups of fluid a day and women need about nine cups. It takes an additional 1.5 to 2.5 cups of water to make up for fluids lost during short bouts of exercise, according to MayoClinic.com. If you exercise longer than an hour, you need even more liquid — at least enough to replace fluids lost through sweat. If you don’t meet your body’s need for fluid, including water demanded by taxed muscles, you risk dehydration.

 

Considerations

Your workouts affect your glycogen and water stores. If you consistently challenge your muscles with tougher workouts, the amount of energy you burn increases. This, in turn, creates a larger demand for glycogen. To ensure that you have sufficient carbohydrate stores to fuel your workouts, aim to get 45 to 65 percent of your calories from carbohydrates, with an emphasis on complex varieties such as whole grains, fruits and vegetables.

Read more: http://www.livestrong.com/article/406332-do-muscles-retain-water-after-a-new-exercise-program/#ixzz243NXQan0

Genetics

Some people can put on muscle more easily than others.  Don’t panic and think that your hard work and efforts are being sabotaged.  Stick with it and be sure to balance cardio to burn fat and strength/weight training workouts to help boost your metabolism.

Consider This:

Building Muscle in WomenFor every pound of lean muscle you gain/build, you will burn an additional 50 calories a day.

If you build 5 pounds of muscle you will burn 250 extra calories a day. (5 x 50)

If you multiply this by 365  (days in 1 year, 250 x 365 = 91,250)

Divide this number by 3,500 (the actual number of calories in one pound 91,250 / 3500 = 26).

You will potentially lose an extra 26 pounds in that one year.

Of course this will require eating cleanly and keeping within a proper calorie deficit.

Are You Eating Enough?

Crash diets or starvation diets are not going to help you here.  Yes, you will initially lose weight on these types of diets but after a short duration your body will go into starvation mode and hold onto every calorie in order to save itself.   Not to mention that when you deny yourself basic calories you will most likely find yourself craving those “bad” foods and going on a binge and eating too many calories.  It can be a vicious cycle.  Your body needs good calories for energy.  Be sure you are eating enough

Are You Eating Too Much?

On the flip side, sometimes our calorie count may be off.  Often times we might be eating more than we know.  It is important to keep an accurate food journal and write down everything you eat and drink.  It is amazing how quickly just a taste or bite of something can add up to diet disaster.  Be honest, and if you fall off of the plan, get back on right away, don’t just think “I already messed up, I will get back on tomorrow”.

Eating just 50 extra calories a day can cause a 5 pound weight gain per year!  That’s barely 1 cookie, right?

“Eat Right For Your Type” – Is it hype?

Can it be possible that your blood type can determine which foods will aid in weight loss and which foods will actually cause you to gain weight?  That is the claim in the book “Eat Right 4 Your Type”, by Dr. Peter j. D’Adamo.

The book was written in 1996 and I just recently happened across it when I was asked to do a report on the diet for a nutrition class.  I had never heard of this diet or even this concept.  I am not in any way trying to sell you on this book or diet, just let you know my experiences with the diet.  Some of the information really is very interesting and certainly worth looking into.

The idea is that depending on your blood type certain foods can actually be harmful to your system causing all sorts of problems such as irritable bowel syndrome, bloating, weight gain, diabetes, heart disease, etc., while other foods can be very beneficial to your health and promote weight loss and reverse the signs or beginnings of some of the above mentioned health issues.

I happen to have type A+ blood.  I was shocked to learn that many of the foods I love and enjoy on a daily basis were actually on the foods to avoid list.

I was also informed that I should be a Vegetarian, can you believe it?    I am only listing a few of the recommendations.  You will have to buy the book if you feel you want to follow this diet.  I just found it interesting to see some of the food listed.

Here is the run down of how blood type A’s should eat.:

 

Type A’s:

    • We are “Cultivators”, the first vegetarians
    • We will be naturally thinner and will lose weight rapidly in the beginning on this type of diet if we eliminate meat products.
    • We should NOT do strenuous, high intensity exercise, but rather will benefit from Tai Chi & Yoga (seriously? I have been killing myself with my workouts and love it, lol)

Food that will  encourage weight gain:

  • Meat (they say it will be stored as fat, yikes)
  • Dairy foods – no milk, cheese, etc.
  • Kidney & Lima Beans (we can have all other beans, oh my, I always eat kidney beans, oh well!)
  • Wheat (we can have wheat, just not too much, but this is one thing I don’t eat much of anymore so I am okay with this, lol.

Foods that will encourage weight loss (sounds good to me!):

  • Soy Foods (another shocker, I have been told to avoid these foods like the plague, but maybe I will give this a shot and it will help with my awful hot flashes)
  • Vegetables, (hmmm, no mystery here, anyone who eats their veggies (and not much else is bound to lose weight, right?)
  • Vegetable Oils (like olive oil, so this is good, but NO coconut oil?  Say it isn’t so, I love the stuff, sigh!)
  • Pineapple (good for digestion, okay, I will try it, I like pineapple)

Type A’s can should eliminate all meats from diet, but we can have some fish and chicken a few times a week.

Fish and seafood to avoid (the list is longer, these are just my favorites):

  • Crab
  • Halibut
  • Lobster
  • Scallop
  • Shrimp

Dairy & Eggs (Okay to eat):

  • Eggs  (1 – 3 per week, I eat 1 – 2 per day)
  • Feta
  • Ricotta
  • Goat Cheese
  •  Yogurt
  • Mozzarella

Bad Dairy:

  • All Cheeses including cottage cheese, brie, cream cheese
  • Ice Cream
  • Half & Half
  • Milk
  • Parmesan
  • Whey (seriously??? What about my protein shakes!!!)

Good Oils & Fats:

  • Olive Oil
  • Walnut Oil
  • Flaxseed

Bad Fats & Oils:

  • Coconut Oil (boo hoo, I love the stuff)
  • Corn Oil
  • Peanut Oil

I can go on and on, and I am sure I will be adding to this list.  Type A’s are also allowed to have some grains, cereals & pastas.  This is good news to me but also scares me a bit.

It is necessary to eat certain grains like rice when you have legumes (beans), in order to make  a complete protein.  This is not from the book, but a simple fact of any nutrition book you will read.  It is science.

Type A’s really only need to avoid these Grains, cereals & pastas:

  • Cream of Wheat
  • Grape Nuts
  • Wheat Germ, wheat bran, shredded wheat
  • Whole wheat bread, multigrain bread, high protein bread
  • Whole Wheat flour (pasta, too)

Type A’s need to avoid these Vegetables:

  • Cabbage
  • Peppers
  • Olives
  • Potatoes (all colors/varieties)
  • Tomatoes
  • Shiitake Mushrooms (all others are okay)
  • Eggplant

 

Type A’s need to avoid these Fruits:

  • Bananas
  •  Coconuts
  • Melons
  • Papayas
  • Oranges/Tangerines
  • Mangoes

This makes me a bit sad, I love some of these fruits.  I have a banana everyday and also love oranges and tangerines, and mangos, sigh!

Lastly, Type A’s must avoid these things:

  • Pepper , black, cayenne, red flakes, white (all my favorites)
  • Vinegar (I am italian, this could be hard)
  • Ketchup
  • Mayonnaise
  • Pickles
  • Worchestershire sauce
  • Beer & alcohol
  • Soda
  • Tea (except green is good)

Things Beneficial to Type A’s – I LOVE This:

  • Coffee
  • Red Wine
  • Green Tea
  • Chocolate (is neutral)

So, I plan to give this a try.  I will let you all know how it goes.  When I did my report, I concentrated on the type O blood type since most of the people in the nutrition class were type O’s.

If you have tried this Blood Type Diet, please feel free to leave your comments.  I would love to hear how it was for you!

 

 

HIIT Workout Today – Fat Gone Tomorrow!

I hope that got your attention.

Don’t let the “June Gloom” get you down.  Get your metabolism revved up and chase those blues away!

Sometimes you just gotta “get it done”.  In the amount of time it takes you to procrastinate about your workout, you could have it done and be reaping the metabolic benefits of the workout.

When you workout this way, you don’t have to work long, but you have to work hard!  Your metabolism will be going long after your workout is done.

HIIT stands for High Intensity Interval Training.  I prefer to do a HIIT workout with 1:00 working out and 2:00 minutes of active recovery but you can set your timer to an interval that suits your needs.  Some find it more challenging to go 90 seconds – and then actively recover for 90 seconds.  If you need less of a challenge try doing 30 seconds of full-out work and then actively recover for about 30 – 45 seconds.

What does it mean to actively recover?

You want to keep moving during this recovery period.  Do not sit down, do not stop moving.  You want to keep the movement simple with a slow to moderate pace to bring your heart rate down.  You can take this workout outside and try sprinting (running) as fast as you can during your work period and then slowing it down to a walk to recover.

Start with a 5:00 minute dynamic warm up that mimics some of the moves you will be doing, to get the blood flowing to your muscles and help them warm up.

Here is a workout you can do indoors or outside, to get you started: Remember that the first 1:00 is as fast as you can go, do not stop.

Set your timer (I like the Gymboss) for 2 intervals, 1:00 & 2:00 for 8 rounds.

1:00 – Sprinting (running in place or if out side go for it)

2:00 – Squats (active recovery, slow to medium pace)

1:00 – Jumping jacks

2:00 – Alternating side lunges (active recovery)

1:00 – Switch Kicks

2:00 – Alternating Front Lunges (active recovery)

1:00 – Side to Side Ski Jumps

2:00 – Alternating 1 legged Toe Touchdowns (active recovery)

1:00 – Suicide Drills

2:00 – Alternating Reverse Lunges (active recovery)

1:00 – Reverse Jumping Jacks

2:00 – Alternating Standing Side Crunches (active recovery)

1:00 – Heismans

2:00 – Alternating Side Lunges (active recovery)

1:00 – Squat Thrusts

2:00 – Seated Romanian Twists (or simple floor ab crunches)

Take a few extra minutes to recover.  It is important to stretch out after your workout to keep your muscles from getting sore.

The “Weigh In” on Weighing In

Scale Help Weighing In

Should You Weigh Yourself Everyday Or Not?

Scale Help Weighing InWe all ask ourselves that question.  You will hear many conflicting reports. I will admit I am a slave to my scale.

Yes, I said it.  I am a scale junkie!

That small, little metal box seems to have a hold on me that I can’t shake.  On some days I can step off that little box feeling elated and thin…on other days it can mess with my head and convince me I am a failure.  This is not a good feeling.

The purpose of a scale is to give one a base to start at and a means to track your progress, but so many factors can affect our weight throughout the day.  We should not be alarmed with these changes as it is natural for the body to fluctuate in weight everyday. Your body metabolizes your excess fat in different degrees depending on how you eat each day or each meal, how much you drank, what kind of stress you may be feeling, how much sleep you got the night before,  and so much more.

You know that feeling when you have been so good.  You are excited to step on the scale…and then you see it!  You have gained a pound!  Or worse, you go three days without losing anything.  Frustrating, right?  Believe it or not, your body is still in a fat loss mode, but it could be as simple as having had too much salt in your food, or if you are exercising it could be muscle gain.

Body Water WeightIf you gain weight, be sure to really look at your food and activity of the day before. Maybe you tried a new workout that has fatigued your muscles, or maybe you ate a bit more than you want to admit, or again, maybe your food choice was a bit saltier?

The human body is made up of over 70% water. A fluctuation in weight can easily be attributed to water weight. This will cause your body to hang on to that extra water. Don’t beat yourself up.  If you are really being good in your diet by eating cleanly and you are working out consistently then don’t give up.  As long as you have created a calorie deficit , (you burn slightly more calories than you are eating), then you should feel proud.  You are on the right path.  Bottom line on weighing in?  Do what you feel comfortable with.  If the scale is causing you too much agony, then by all means, get rid of it.  If you can take what it says with a “grain of salt” (yes, I said it, lol) Then step on it once a day, once a week, or when you ar feeling thin.  Don’t let the scale control your feelings, just use it as a guide to keep you honest and on track!

I would suggest using a tape measure to accurately gauge your wight loss progress.  Here are the areas to measure and keep track of:

  • Chest/Bust (at nipple line)
  • Waist (at smallest point)
  • Hips (at widest point where your buttocks stick out)
  • Thighs (I like to measure at the widest point)
  • Biceps (widest point, arm extended palm facing upward)
  • Calves (widest point)

No matter what the scale says each day you are still losing fat and inches, and one step closer to La Vita Bella, The Beautiful Life.

Asian Chicken Lettuce Wraps – Gluten Free

Asian Chicken Lettuce Wraps

Asian Chicken Lettuce WrapsJust recently my friend Michelle asked if I had a recipe for Asian Chicken Lettuce Wraps.  She has been changing her eating habits and wanted the wraps to be gluten free and lower in sugar.  As we know the chicken and vegetables are gluten free.  The problem arises when we add sauces to the dish, and let’s face it, the sauce and seasonings give the wraps their distinct flavor.  I played around with this recipe and I think I came up with a real winner here.  You can substitute Xylitol as a sweetener if you want it to be sugar free but I chose to use Agave nectar. You can also use sugar.  We won’t be using too much in this recipe since it makes a lot of servings.

I would suggest chopping all of your ingredients ahead of time or before trying to start cooking.  It may appear like a lot of work, but once all of the vegetables & chicken are cut up, this recipe cooks super quickly.

 

This recipe makes about 14 – 16 very generous servings

INGREDIENTS:

FILLING/WRAPS:

  • 2 large boneless, skinless chicken breasts (about 1 1/4 lbs)
  • 8 – 10 Shitake mushrooms (you can substitute white or brown mushrooms)
  • 2 Tbs of cooking sherry (you can substitute cider vinegar but sherry really is the best)
  • 2 Tbs sesame oil (this adds a nice flavor to the filling, try not to substitute)
  • 2 tsp fresh grated ginger
  • 3 – 4 green onions, finely sliced
  • 2 – 3 cloves minced or pressed garlic)
  • 1 8oz can water chestnuts (sliced or whole is fine)
  • 2 Tbs Tamari sauce (gluten free soy sauce)
  • Salt & pepper to taste
  • 1 large grated carrot
  • Fresh chopped Cilantro
  • Butter lettuce (or romaine or iceberg if you can’t find butter lettuce)
  • Coconut oil (or oil of choice to cook the chicken filling in)

SAUCE: (Reserve half of the sauce for dipping)

 

  • 1/2 cup Tamari Sauce (gluten free soy sauce)
  • 1/4 cup of chunky peanut butter or almond butter
  • 2 Tbs Agave Nectar (substitute 4 Tbs Xylitol sweetener for sugar free version)
  • 1/4 tsp of granulated garlic (you can used fresh minced garlic as well, but use less)
  • 1 Tbs sesame oil
  • 1 tsp of Sriracha Hot sauce or 1 Tbs of chili paste

PREPARATION:

SAUCE:

Whisk all ingredients for the sauce together and set aside.  Be sure to save half of the sauce for dipping, the other half will be poured over the chicken mixture after it is cooked.  You can add more or less of the Sriracha or chili paste to suit your heat level.

FILLING:

I like the chicken to be finely chopped like many of the restaurants I have Asian wraps at.  You can either take the time to finely chop/dice the chicken breast or, if you are like me, just cut them into large chunks and toss them into your food processor.  Use the pulse button until the chicken is coarsely ground.  We don’t want it ground too finely.

Chop the mushrooms into a small dice.

Drain & Chop the water chestnuts into a small dice

Coarsely Grate the large carrot and set aside

Finely slice the green onions.

Now you are set to go!

DIRECTIONS:

  • In a large bowl add ground chicken, mushrooms, green onions, water chestnuts, grated ginger, cooking sherry, sesame oil, garlic, Tamari sauce, salt & pepper
  • mix well to incorporate all of the ingredients.  If it seems a bit dry you can add a tiny bit of water, but use sparingly.
  • Heat about 1 heaping Tbs coconut oil in a large skillet.  I personally love the coconut oil with this recipe.  It complements all of the fresh ingredients and gives a nice richness to the dish.  You can use any oil you like.  Some people like to use sesame oil to cook with.  I find it a bit too strong for my taste since it is already in the filling and sauce.
  • To start, just cook 1/2 of the chicken mixture in the pan.  This is to keep it from being overcrowded and steaming.  Let it saute in the oil for a few minutes before turning.  This will help it to brown a bit.  It cooks very quickly.   Continue to saute until cooked through.  Remove to a bowl.
  • Heat another heaping Tbs of coconut oil and add the remaining chicken mixture.
  • Cook as before.
  • Return the previous chicken mixture to the pan.
  • Add 1/2 of the sauce you made earlier
  • Stir to incorporate and heat through

ASSEMBLY:

  • Place a few big spoonfuls of the filling on a lettuce leaf.
  • Garnish with grated carrot & freshly chopped cilantro.
  • Pour a tiny bit of the reserved sauce on top or serve the sauce on the side in a dipping bowl!

Asian Chicken Lettuce Wraps 2

 

Mmm, so good!  I also have a Vegetarian version of this recipe here: Asian Chicken Lettuce Wraps

Vegetarian Lentils – Mmmm Good For You!

vegetarian lentils

vegetarian lentilsMy son came home from work sick today.  Even though he is all grown up I still felt the need to take care of him.  He wanted soup but as I looked in the pantry I decided that a nice hot bowl of Vegetarian Lentils would do the trick.  This dish is hearty on it’s own and is packed with lots of protein and nutrients! I garnished mine with some roasted Brussels Sprouts!

 

 

INGREDIENTS:

  • 1 1/2 cups of Lentils
  • 4 cups of Vegetable stock or broth
  • 3 cloves of garlic, minced
  • 1 small to medium onion
  • 1/2 can petite diced tomatoes (with juice)
  • 1 large carrot diced
  • Olive Oil (or oil of choice), about 2 – 3 tbs
  • Salt & Pepper to taste

INSTRUCTIONS:

  • Rinse lentils to be sure they are free of debris.
  • Heat oil in a large skillet or saucepan.
  • Saute the onions, garlic & carrots until softened
  • Add vegetable stock, tomatoes & lentils
  • Salt & pepper to taste
  • Stir to incorporate and bring to a light boil
  • Reduce heat, cover and simmer for about 30 – 40 minutes until tender.

So simple and so good.  My son came running when he smelled these lentils cooking and I am happy to report that this dish really perked him up!  Read below to find out just how good this dish is for you!  Enjoy!

Here are 6 health benefits of lentils:

Heart Health

Studies have found that people who eat high fiber legumes like lentils have a much reduced risk of heart disease.  The high levels of folate and magnesium in lentils also go a long way in protecting the heart.

Stabilize Blood Sugar

Due to their high fiber content, lentils help in regulating blood sugar by providing steady, slow-burning energy and balancing blood sugar levels.

High in Iron

Lentils are loaded with iron and are a great way to replenish the body’s iron stores, especially for people who don’t eat red meat like vegans and vegetarians.

B Vitamins

Lentils are a great source of B vitamins, most notably folate and niacin (B3).  B vitamins are important for the healthy functioning of the nervous, digestive, and immune systems.

Lower Cholesterol

Lentils are a great cholesterol lowering food due to their high levels of fiber.

Protein Packed

Protein makes up 26% of the calories in lentils and they have the third highest level of protein than any other plant food.  It’s no wonder that they’re a staple in many parts of the world.

Source – Health Diaries

Hawaiian Style Gluten Free Chicken

Hawaiian Chicken Bella Vita Fitness

Hawaiian Chicken Bella Vita FitnessHawaiian Chicken with peppers, onions & pineapples served over brown rice.

Gluten Free & Low Sugar

This is a quick and easy rendition of a Hawaiian style chicken without any added sugar.  If you are not concerned about your sugar intake then by all means, please feel free to add 2 – 3 tbsp of brown sugar to the recipe and omit the natural sweeteners.

I also thought it was nice to cut the chicken into strips and toss it together with the rice & vegetables.  It gave it that extra sweetness I like and the saltiness melded into the rice and made a perfectly balanced dish.

 

INGREDIENTS:

 

  • 4 – 6 Chicken Thighs (washed and patted dry)
  • 1/2 cup Tamari gluten free Soy Sauce (Reduced Sodium)
  • 1/2 – 3/4 cup of water (if you prefer a less salty taste use a bit more water)
  • 1/2 cup Unsweetened Pineapple Juice
  • 2 – 4 packets Xylitol Sweetener  (if you want to use sugar, omit the sweeteners)
  • 2 – 4 packets of Stevia Sweetener
  • 1 Tbs Sriracha Sauce (more if you like it spicy, less if you don’t like the heat)
  • 1 – 2 Cloves of fresh Garlic pressed or minced
  • 1 Tbs Fresh Grated Ginger
  • 1 Large Red Bell Pepper – sliced
  • 1 Large Green Bell Pepper – sliced
  • 1 Large Onion – sliced
  • 1/2 can Pineapple Chunks or Rings broken into pieces
  • Coconut Oil (to cook with)
  • Salt & Pepper

MARINADE:

  • Mix Tamari Sauce, Water, Pineapple Juice, Sweeteners, Garlic & Sriracha Sauce  in a large ziploc bag.
  • Add Chicken thighs.
  • Seal the bag and toss them inside to coat.
  • Let them marinate for at least 1 hour.  The longer they marinate, the better as they absorb the flavor

Hawaiian Chicken And Vegetables

 

 

 

 

 

 

 

VEGETABLES:

  • Add a bit of coconut oil to a large, heated skillet.
  • Add sliced bell peppers & onions and stir fry them until the onions become translucent and the bell peppers start to soften
  • Add  about 1/2 of a can of either pineapple chunks or the rings that have been broken into pieces.
  • Continue cooking until the pineapples start to get a slight color on them and the vegetables are cooked.
  • Season with salt & pepper

RICE:

  • Follow the directions for making your rice.  I used a brown Basmati Rice so it takes a bit longer to cook.  You can start the rice just before you start the vegetables or make it the night before so everything will be ready together.

CHICKEN:

  • Use an outdoor (or indoor) Grill or a Grill Pan to cook the chicken
  • Heat the Grill/Pan.
  • Gently shake off excess marinade from chicken pieces.
  • Do not crowd them on the grill
  • Leave them alone on a med to med high heat to cook.

Enjoy!  Be sure to adjust the marinade to your taste.  More sweetener if you like it sweeter and less Tamari if you don’t like too much salt.