Sunday, February 5, 2017

The BEST Garlic Cheesy Rolls - Grain FREE, THM-S, Low Carb

These rolls are the things low carb dreams are made of.  Not only are they low carb and grain free, they are FULL of fiber and protein.


4 eggs
1 Tbsp Olive Oil
3 Tbsp Water
1 tsp garlic power (i actually use 2 tsp because I LOVE garlic)
1 Tbsp Baking Powder
6 tsp Glucomman Powder
4 Tbsp butter soft
1 cup grated cheese

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Crack eggs in a large mixing bowl, beat with beaters until fluffy.

While beater is going, drizzle in olive oil and water, and then add garlic powder and baking powder

While beater is going, add glucomman SLOWLY...  (I put it in a spice shake and slowy add and make sure it does NOT turn into a gooey mess!)

Turn beaters off

Stir in butter and cheese

You can put them in a greased muffin pan, greased brownie pan (my preference), or just put them on a greased pan and shape somewhat into a hamburger bun shape.

Bake for 12-15 minutes at 350 degrees


Saturday, April 11, 2015

The Easiest Way to Avoid Toxins in Food

The nation's food supply has been invaded by an army of hormone-disrupting agents. Take your average tomato, which, as designed by nature, is packed with nutrients and cancer-fighting antioxidants. As grown by today's conventional farming methods, the tomato gets sprayed with a host of pesticides, then picked too early because it has to travel thousands of miles to your grocery store, then sprayed with argon gas to make it ripen (since it didn't get the chance on the vine). Suddenly, our tomato is a lot less healthy for us and for the environment.

So, what's the best way to avoid 90 percent of the chemicals involved in growing food and getting it to market? Eat organic foods instead of conventional ones. The term "organic" applies to farming methods that produce food without pesticides or other chemicals. The idea is that by allowing natural processes and biodiversity to enrich the soil and protect crops from pests, as opposed to relying upon synthetic chemicals or genetically modified seeds, we'll get healthier food and a healthier environment. Here are some of the many benefits of eating organic foods:

Organics help you avoid pesticides and other chemicals. Certified organic foods cannot be grown with synthetic pesticides or fertilizers.

Organics help you avoid scary hormones and antibiotics. To be certified organic, meat, poultry, eggs, and dairy products must come from animals that have not been given growth hormones or antibiotics.
Organic fruits and veggies can be more nutritious. Because organic fruits and vegetables can't rely on pesticides, they have to fight off bugs with their own "immune systems," naturally raising their antioxidant levels. Also, conventional farming methods can strip nutrients out of soil over time, so there's a good chance your organic fruits and vegetables came from better-quality, nutrient-rich ground. You can tell if a fruit or vegetable is organic by looking at the number on the sticker: If it has five digits and starts with 9, the food is organic. If it only has four digits, the food is conventional. (If it has five digits and starts with 8, the food is conventional and genetically modified.) For foods with multiple ingredients, identifying truly organic products becomes trickier, so look for the USDA organic seal. The USDA regulates the claims a food can make about how organic it is. Here's what the label lingo means:

  • "100 percent organic" — All of the ingredients in the food are certified organic. These products can display the USDA organic seal. 
  • "Organic" — At least 95 percent of the ingredients are organic. These products can display the USDA organic seal. 
  • "Made with organic ingredients" — At least 70 percent of the ingredients are certified organic. The other 30 percent can be anything. These products cannot display the USDA organic seal. 
  • "All natural" — This term is not regulated and can mean anything. Don't rely on it.

Sunday, December 21, 2014

Sunday, November 30, 2014

How to Stay Fit Even in Winter

I know it's tough to work out when you have to rise before the sun and bundle up before you head outdoors. What you really want to do — and the last thing you should do — is to hit the snooze button and pull the blankets up over your head. But it's only winter! Don't let it throw you off your game.

Yes, the so-called winter blues produced by short days and cold weather can be very real and very draining, but exercise is one of the best ways to fight those feelings. Stop wasting time mulling over whether you should get up at 5 a.m. Get moving! That means getting your gear ready the night before so you can grab it and go. Remember, no excuses! Once you're outside, you'll be glad you stuck to your plan — and you'll find out pretty quickly that cold air can be just as good as coffee when it comes to getting you moving.

Here are some other tips for getting outdoors when the temperature drops:

  • Protect yourself. Dress in layers of soft, breathable fabrics such as bamboo, organic cotton, and merino wool. You'll be able to adjust the layers according to your body heat — remove them as you warm up, and putting them back on as you cool down. Take care to protect your head, hands, and neck with hats, gloves, and scarves, and don't neglect any exposed skin — apply layers of organic SPF face cream and lip balm as needed. 
  • Stay hydrated. When your body's working hard to stay hydrated out in the cold, dry air, each exhalation can sap your system a little more. People tend to forget that they can get dehydrated as easily by exercising in cold weather as in hot, so it's extremely important to up your water intake. The same goes for fuel: Even if you aren't out to run a marathon in Antarctica, getting a hearty helping of complex carbs an hour or two before vigorous exercise can make all the difference. 
  • Warm up…and stretch and cool down inside, where it's warm. When it comes to the cold weather, it's really important to make sure your muscles aren't stiff, so take the time to warm up slowly to prevent pulling a muscle. 
  • Be smart. Listen to your body — and the weather forecast. Bring it indoors if the mercury dips unusually low — freezing temperatures can end up doing more damage than good for even the most ambitious of outdoor enthusiasts. After all, you can always do my circuits or DVDs indoors! 
 Remember — the best way to liven up the dead of winter is to make great use of it. Running, hiking, downhill and cross-country skiing, snowboarding, snowshoeing, and ice skating are all ideal for getting outside and enjoying winter's beauty.

Wednesday, August 20, 2014

Change Up Your Routine With Exercise Classes

Haven't found an exercise you absolutely love to do? You've tried them all — ellipticals, recumbent bikes, treadmills, even the dreaded StairMaster — and hated every second of it. Well, you're not alone. But that doesn't mean there isn't an exercise out there just for you. Have you ever considered that you just don't like exercising alone? Often, it's the solitary nature of exercise that turns us off. Sometimes we need a support system to keep us moving. Sound like you? Try joining a group exercise class and find out!
The advantage to exercise classes is that they're a whole lot more fun than sweating it out by yourself. Most group classes add an element of fun to the mix — like hooking you into the latest and hippest dance moves and music. Plus, when you join a group, people will look out for you, which can motivate you and help keep you accountable. Just make sure the class you take involves a minimum of 45 minutes of activity and keeps your heart rate up above 60 percent. Try any of these or other cardiovascular classes at your local fitness center or gym:

  • African dance 
  • Boot camp 
  • Cardio kickboxing 
  • CrossFit 
  • Hip-hop dance 
  • Indoor cycling  
  • Mixed martial arts 
  • Obstacle or endurance training classes 
  • Step aerobics 
  • TRX suspension training
  •  ZUMBA®

Saturday, August 9, 2014

7 Tips for Controlling Your Appetite

If you suffer from constant food cravings, there are some steps you can take to remedy the situation. The first step is to make sure you're eating correctly for your metabolic type. This will help a lot. If you're certain that you are eating as you should for your metabolic type and you still feel hungry all the time, consider these tips to curb your appetite:

Don't skip meals. You should be eating three square meals a day, plus one snack, and spacing your meals throughout the day so that you don't go longer than four hours without eating. This will keep your blood sugar levels and hunger hormones stable.

Drink tons of water. When you feel as if you're starving, pour yourself a huge glass of water or grab a bottle of seltzer — it will help quell the urge to snack.

Sleep! Two hormones, leptin and ghrelin, regulate our appetite, and both are directly affected by how much sleep we get. These hormones work in a kind of "checks and balances" system to control feelings of hunger and fullness. Getting eight hours of shut-eye each night helps the hormones work properly, which in turn will help curb your appetite.

Examine your hunger. The next time you feel hungry between meals, consider the last time you ate. If it was less than three to four hours earlier, your stomach isn't growling, and you're not weak or tired, you're probably emotionally unsatisfied in some way rather than genuinely physically hungry.
Think about what, besides eating, soothes you. Steer yourself toward positive feelings of self-worth and you'll choose activities and behaviors that inherently contradict self-loathing and self-destructiveness.

Don't panic. You can and will lose weight. Even if you're eating a little more than the meal plan calorie allowance, you can still lose — it just might take a little longer. Exercise is also crucial. Working out harder and more often will help burn the extra calories you might take in if you have a bad day.

Do not beat yourself up! Sometimes we slip up, and that's okay — healthy living is not an all-or-nothing proposition. I'm here for you, and I know you can do this. Believe in yourself and try to incorporate my suggestions into your life, and let's see how you do.

Sunday, July 27, 2014

The Secret to a Better Butt

The gluteals — your butt muscles — are the largest and strongest muscles in the body. Their function is hip extension, or driving the upper legs backward. I cannot overstate how important it is to make sure these muscles are getting their workout. Activities that engage this muscle group include walking, running, jumping, and climbing. Lunges, leg lifts, and squats are all great for exercising the glutes. Here's the lowdown on some of my favorite squats.

Traditional squat (good if you're a newbie): Stand with your feet hip-width apart, with your weight on your heels. Keep your abs tight and your shoulders squarely over your hips. Sit back and down as if you were going to sit on a bench. Keep your back straight. Then stand up, straightening your legs, and repeat.
Sumo squat (good if you're a little more advanced): Place your feet as wide apart as you can and point your toes outward. Lower your body until your thighs are parallel to the floor. Hold for a beat, then exhale and press back up to the starting position. Repeat. This squat modification places a greater emphasis on the inner and outer thigh muscles.

One-leg squat (good if you're a hard-core exerciser): Stand with your weight balanced on your right leg. Lift your left foot an inch or so off the ground. Keep your head up, and don't lean forward; abs stay tight, and the right heel stays on the ground. Don't let the knee extend over the toe. Slowly lower yourself as far as you can comfortably go. Exhale and stand up straight, still balancing on the right leg. Continue for a full set on the right leg, then switch to the left leg and repeat. This modification requires tremendous balance and allows you to strengthen each leg.