Carbohydrates and Weight Loss

Hello! I recently wrote an article to be published in the Body Mechanix monthly newsletter (a great cooperative gym), and wanted to share with all of you! Addressing the epic debate on carbs and weight loss...

The Real Deal on Carbohydrates and Weight Loss

Rachel Fiske, NE, CPT-NASM

Madronawellness.org

There seems to be quite a bit of ongoing confusion surrounding the subject of carbohydrates and weight loss, and understandably so! We hear different opinions and approaches from endless sources, making it difficult to sort out what to believe and how to eat. As a Personal Trainer and Holistic Nutritionist, a big part of my work entails shedding some light on this very issue, so lets take a look at the facts about carbs, weight loss, and (most importantly) overall wellness.

A Quick Look at the Basics

Ok, so lets just make sure we have a general understanding of macronutrient basics. In the foods we eat, we have protein, fat, and carbohydrates. Protein is comprised of amino acids, which are the building blocks of our cells. Adequate dietary protein is necessary in providing us with essential amino acids, which are amino acids that our bodies cannot produce on its’ own. Second, we have fat. Fat is vital (and sadly feared, but more on this later) as an energy source, is the precursor to our hormone production, and enables protection of and communication between our cells (especially brain cells). And lastly we have carbohydrates, also an energy source for the body. They include both simple and complex carbs, and dietary fiber in the form of fruits, vegetables, legumes, grains, and then of course the more processed end of the spectrum such as pasta, breads, baked goods, cereals, etc. And this is where we run into trouble!

Does Fat Make us Fat?

I love answering this question, which is (if you haven’t guessed already) a resounding, NO!!! My clients are always thrilled to hear that they can “indulge” in the foods they’ve been wrongly taught to avoid their whole dieting lives. The truth is, good quality sources of fat can assist not only with weight loss, but enzymatic and bodily functions, brain health, hormonal production, and more. Consider this from Dr. Mary Enig and Sally Fallon in their groundbreaking book, Eat Fat Lose Fat:

“If eating saturated fat caused heart disease and weight gain, then eliminating those fats should have resulted in a decline in heart disease and an increase in weight loss. But look around you. That’s not what happened! While we Americans have been dutifully eliminating fat from our diet, eating low-fat foods, and avoiding saturated fats from tropical oils, butter, and red meats, obesity rates and the overall incidence of heart disease have continued to climb.”

Good sources of dietary fat include grass fed butter, ghee, coconut oil (these are the best to heat and cook with), nuts and seeds (organic and raw whenever possible), cold-pressed unrefined oils such as extra virgin olive, sesame, walnut, and flax (these should never be heated), and avocado. For more on fats, visit my website and blog, as this is one of my favorite topics!

The Link Between Carbs and Weight Gain

Not to say carbohydrates are to be avoided at all cost, but if weight loss (or just general health) is our goal, then we need to very conscious of what kind of carbs we are eating. When people steer away from fat in their diet, they tend to steer towards more carbs, particularly of the refined variety. Refined carbs and sugars (think bread, pasta, baked goods, high fructose corn syrup, fruit juices, sodas, and even grains in excess) take a real toll on our blood sugar. When our blood sugar is uncontrolled, we experience energy dips and spikes, cravings, mood swings, and insulin resistance. Insulin is our fat storage hormone, and the more we produce, the more fat we store. Furthermore, according to Michael Murray, N.D. in his book The Encyclopedia of Healing Foods, “…carbohydrate excess, especially too many refined carbohydrates, is associated with increased risk for obesity, heart disease, and some forms of cancer.”

The bottom line when it comes to carbohydrates, is while they are an important part of a well balanced diet, if weight loss and blood sugar regulation are our ultimate goals, they need to be consumed in moderation and in the right form. Stick primarily to a wide variety of (preferably organic) vegetables, soaked whole grains and legumes in moderation, and fruit (organic and seasonal whenever possible). For weight loss, don’t go crazy with the fruit, and eat it alongside a fat, like a small handful of raw nuts or 1 tablespoon of almond butter.

Putting It Into Practice: What Should My Plate Look Like?

Keeping in mind that we are all bio-chemically diverse, and therefore our nutritional needs will never be identical, here are some general pointers to consider:

• Focus more on quality protein, fat, and less on carbohydrates. Think 20-25% protein, 20-50% fat, and 25-50% carbs.
• Primary carb sources should be leafy and crunchy vegetables (think kale, chard, arugula, spinach, broccoli, cabbage, just to name a few) and starchy, complex carbs as a secondary source (potatoes, sweet potatoes, whole grains, legumes)
• Strive to avoid simple carbs like breads, pastas, baked goods, fruit juice, sodas, artificial sweeteners, anything that ends with the word “ose” (fructose, sucrose, etc).
• When shopping, stick to the perimeter of the grocery store. If you must buy something packaged, go for as few ingredients as possible. If you can’t pronounce it, probably not the best choice.
• Think about eating the bulk of your starchy carbs in the 3 hour window post exercise. This is when we can best metabolize these foods.
• Add 1-3 tablespoons of coconut oil/day to your diet. This is a medium chain fatty acid which is a very efficient fuel source and aids in weight loss.

Remember, sometimes there are players at work if you are experiencing weight loss resistance, such as toxicity, stress, sleep, and other factors. Feel free to contact me with further questions!

About The Author

Rachel Fiske is a Certified Holistic Nutrition Educator and Personal Trainer, and owner of Madrona Wellness. She lives in San Francisco, CA and attended school for Nutrition at Bauman College. Rachel sees clients one on one, addressing issues such as weight management, blood sugar regulation, liver detox, hormonal imbalances, weak immunity, food allergies/sensitivities, fatigue, insomnia, and digestive distress. To learn more, visit her website at: madronawellness.org. Or contact her directly: madronawellness.rachel@gmail.com, 503-459-7808.

Mashed Cauliflower Recipe

While potatoes are ok once in awhile, due to their starchy nature they can lead to pretty intense blood sugar spikes and crashes. And of course, if weight loss is our goal, they're not a great choice. Cauliflower, on the other hand, is a cruciferous vegetable packed with nutrients, and is especially high in vitamin C, K, folate and other B Vitamins, magnesium, and is full of fiber. Try this recipe instead of mashed potatoes next time, it is absolutely delicious!

Ingredients:

1 medium head of cauliflower, organic

3 – 4 large cloves of garlic, peeled (or more depending on taste)

1 cup chicken or veggie stock, or water

sea salt to taste

Fresh ground pepper to taste

2 Tbsp. nutritional yeast, optional or 1 tbsp miso paste

1/4 cup extra virgin olive oil or organic butter

Wash and trim the head of cauliflower and cut into rough pieces. Heat a pan and pour in the cup of water or stock, toss in the cut cauliflower and cloves of garlic. Bring to a simmer and cover the pan. Allow to cook for about 10 minutes until the cauliflower is soft. Add pepper. Transfer mixture, including the liquid, into a blender. (You may want to do this in two batches.) Add in the nutritional yeast or miso paste, olive oil. Puree until it resembles the consistency of mashed potatoes. You may need to add in a little more water/stock to facilitate the blending, but be careful NOT to add in too much liquid. (You could also add in some coconut or almond milk for extra richness and flavor.) Taste and add sea salt if necessary.

Confirmed: Sometimes, I Am My Own Worst Client! Recognizing The Effects of Stress and Overtraining

So as you've probably gathered by now, I love conducting experiments on myself. It's fascinating to discover the effects of various foods, nutrient timing, exercise, and combinations of all of the above. After all, achieving our own personal wellness is a matter of trial and error, and finding what works for each of us individually. With that said, of course, a diet of chips and cookies will not work for anyone, so save yourself the trouble of that experiment.

However, recently I unknowingly conducted an experiment on myself that yielded painful results, and it took me a good 3 days to figure out what was going on! Once I did, I channeled my NY Jewish Grandmother (bless her heart) and shook a finger at myself in the mirror, as I had been ignoring some key guidelines I tell my clients to follow every day.

First, the symptoms: I woke up over the weekend after a full, restful nights sleep with extreme fatigue! Every muscle in my body just felt weak. I drank my usual morning cup of coffee (just one), hoping this would help wake me up, which of course it did not, but instead contributed to an overall feeling of dehydration. My generally easy bike commute to work felt endless, and this terrible feeling of 'BLEH' continued to increase as the day progressed. For the next couple of days, more of the same...it even felt like a chore to lift up my water bottle! Plenty of sleep, nutritious and regular meals throughout the day, no more stress than normal, and my usual workout frequency, and BAM! I was baffled.

Then I realized (and of course as with the results of any experiment of this nature, this is all speculation): I had burnt myself out to a point I had never experienced before. Was I overtraining? I didn't think so, but it is important to remember that overtraining is relative to the other things going on in our lives. Given these factors, yes, I absolutely was. I had gone and done a few very important things I tell my clients NOT to do every day, and didn't even realize I was doing (or not doing) it. The combination of moderate to heavy work-related stress, mild dehydration, and not enough rest days in between workouts had left my poor adrenal glands, central nervous system (CNS) and muscles overworked and tired.

What IS overtraining? Overtraining, as mentioned above, can mean something different depending on the individual at different times. With this said, however, is it an accumulation of stressors, combined with inadequate rest between workouts, which leads to varying symptoms to varying degrees. Possible symptoms include fatigue, decreased immunity, decreased performance when doing your usual workout, decreased motivation, irritation, depression, and insomnia.  A big problem with overtraining (that I have been rudely woken up to recently) is that it can be very difficult to recognize in ourselves, as we don't understand why all of a sudden our usual workload which never seemed to cause problems before is now, suddenly, impossible to carry out. When we are overtrained, it can be a combination of the muscles themselves being fatigued, our adrenal glands being unable to produce enough cortisol, and our central nervous system being overtaxed by an increased demand for electrical impulses to the muscles. To ensure the above does not occur, it is absolutely essential to take adequate rest in between workouts. After all, the growth we are aiming for when weight training occurs during recovery, so if we want to see results from our hard work, we must allow recovery time. The amount of recovery depends on the intensity of our workouts, but allow at least a day between working similar muscle groups. And always listen to your body! If you are particularly sore, keep resting, or do some light cardiovascular activity.

Decreased adrenal function had more than likely aided in my exhaustion, as well. While I have helped multiple clients recognize and support their own symptoms of adrenal fatigue, it was remarkably hard for me to recognize these symptoms in myself. Personal Trainers are sometimes the first ones to push their bodies when they should be resting. As I've written about before, adrenal fatigue occurs on a spectrum, and hopefully we catch it before it has progressed to the point of needing months of recovery time and a (possibly) complex supplemental protocol (this point known as adrenal exhaustion). According to Dr. James L. Wilson, N.D., Ph.D. in his book Adrenal Fatigue, 

"often the causes of adrenal fatigue are not obvious because the combined stresses look so different. Our bodies may not even tell us when we are under stress. In one study, hospital workers in a pediatric nursing care unit...were totally unaware of being under stress, but their cortisol levels were elevated by 200-300%...the number of stresses, whether or not you recognize them as stresses, the intensity of each stress and the frequency with which it occurs, plus the length of time it is present, all combine to form your total stress load...it is when the body becomes unable to make the appropriate changes to these stresses that adrenal fatigue begins."


REST!!! Is the most important thing at this point. The good news is, if we listen to our bodies and catch these signs and symptoms early on, usually a few days rest will solve the problem. Depending on the degree of fatigue from all of the above listed factors, we may need more. Again, it is essential that we pay attention, and if our body tells us to rest, listen! This is a lesson I have recently learned the hard way. Keep in mind, if we do not give ourselves adequate rest, this fatigue will worsen, potentially leading to having to take way more time off from our normal workouts and daily activities, illness, injury, and more.

And lastly, PLEASE REMEMBER (because I didn't) to drink tons of water, don't overdo it with the caffeine (1 morning cup of coffee per day is more than enough), and engage in enjoyable, relaxing activities...whatever that means to you. This could be just 10 minutes a day of deep belly breathing, meditation, yoga, walking outdoors, and focusing on exercise that you enjoy, as well. If you hate running, do something else! Trust me, its worth it.

Cauliflower Mash Recipe

While potatoes are ok once in awhile, due to their starchy nature they can lead to pretty intense blood sugar spikes and crashes. And of course, if weight loss is our goal, they're not a great choice. Cauliflower, on the other hand, is a cruciferous vegetable packed with nutrients, and is especially high in vitamin C, K, folate and other B Vitamins, magnesium, and is full of fiber. Try this recipe instead of mashed potatoes next time, it is absolutely delicious!

Mashed Cauliflower

adapted from www.maryvance.com

Ingredients:
1 medium head of cauliflower, organic
3 – 4 large cloves of garlic, peeled (or more depending on taste)
1 cup chicken or veggie stock, or water
sea salt to taste
Fresh ground pepper to taste
2 Tbsp. nutritional yeast, optional or 1 tbsp miso paste
1/4 cup extra virgin olive oil or organic butter

Wash and trim the head of cauliflower and cut into rough pieces. Heat a pan and pour in the cup of water or stock, toss in the cut cauliflower and cloves of garlic. Bring to a simmer and cover the pan. Allow to cook for about 10 minutes until the cauliflower is soft. Add pepper. Transfer mixture, including the liquid, into a blender. (You may want to do this in two batches.) Add in the nutritional yeast or miso paste, olive oil. Puree until it resembles the consistency of mashed potatoes. You may need to add in a little more water/stock to facilitate the blending, but be careful NOT to add in too much liquid. (You could also add in some coconut or almond milk for extra richness and flavor.) Taste and add sea salt if necessary.

Debunking The Myth Of Cholesterol

I've encountered several conversations and had various clients/friends/coworkers ask me recently about cholesterol. I've addressed the topic before, particularly when talking about the importance of good fats in our diet, but I'd like to spend a little bit of time going more in depth on just cholesterol. There are a lot of myths to debunk still milling about out there...

First of all, what is cholesterol? Cholesterol is a substance produced by our bodies from simpler substances within the body, excreted through the liver via bile into the digestive tract. It serves many essential purposes, and is produced by our cells constantly. Many cell membranes within our body consist of half cholesterol, because it is, along with saturated fats, crucial to cell integrity. First and foremost, cholesterol and saturated fats make up the integrity/structure/firmness of our cell membranes. Without them, we would be piles of mush. Also without enough of these substances, our cells would be more susceptible to invasion and unable to withstand the rapid flow of blood swooshing by 24 hours a day. Remember that our bodies are pretty amazing, self-regulating structures. If a cell needs more structure and rigidity due to the above mentioned forces, it will make more cholesterol, and vice versa. This is certainly not a natural process to be messed with by avoiding dietary cholesterol!

Another key function of cholesterol and saturated fats is to deliver messages between cells. These compounds essentially act as carriers, and without them the cells would not be able to deliver many molecules to one another. 25% of our cholesterol is found in the brain, where its most vital roles are carried out. Every brain and nerve cell are coated with a layer of myelin, a fatty substance that provides nourishment and protection (Natasha Campbell-McBride, M.D.). 20% of myelin is made of cholesterol, and without it many problems can ensue. A major example of a degenerating myelin sheath is Multiple Sclerosis (MS). Also according to Campbell-McBride in her great article, "Cholesterol: Friend or Foe?" she notes that cholesterol is the primary tool our body uses to form brain synapses, affecting our functions and memory. This is why cholesterol-lowering medications can cause memory loss.

Below is a list adapted from Dr. Mary Enig and Sally Fallon in their book, Eat Fat Lose Fat on the many benefits of cholesterol:

• Cholesterol is the building block of all of our hormones, and is particularly important in the managing of stress and sex hormones. Infertility? Lack of good fats and cholesterol could be a culprit.
• Vitamin D is made by the body from cholesterol, which is crucial to bones and nervous system function.
• Cholesterol is actually heart protective, it helps ward off heart disease and cancer. It is also an important antioxidant, protecting us from harmful free radicals.
• Cholesterol is vital to babies and children, as it is absolutely necessary for proper brain and nerve development. This is why mothers milk is so rich in cholesterol.
• Aggression, behavioral problems and depression are linked to low cholesterol levels, as it is needed for proper functioning of our serotonin receptors (the "feel good" chemical in our bodies).
• Dietary cholesterol is necessary for gut wall integrity, and without enough we can have impaired digestion and/or leaky gut syndrome (see previous blog post for more info on this).

Uffe Ravnskov, M.D. in his article, "The Benefits of High Cholesterol," states that "People with high cholesterol levels live the longest." I know this statement is hard to believe, but Ravnskov goes on to site many studies that have been done proving there is no link between cholesterol and coronary heart disease, quite the opposite, in fact, that cholesterol (as mentioned above) is heart protective. Atherosclerosis is the plaque build-up found that typically proceeds heart attacks and/or strokes, and cholesterol (LDL, known as the "bad" cholesterol) is often falsely blamed for this, as it is found at the scene of the crime. However, this type of cholesterol is present to carry out its duty of protecting and healing these adhesions in our arterial walls, which were caused by (you guessed it) refined sugar and carbohydrates! Instead of recognizing these two culprits as the main cause of heart disease, the western medical world has invented (and made obscene amounts of money from) statin (cholesterol lowering) drugs. Interestingly enough, the side effects of these drugs include muscle pain and weakness due mainly to a depletion of nutrient Co-Q10, heart failure, dizziness, and cognitive impairment (remember the link between cholesterol and brain function). Hmmmm.....so basically statin drugs end up causing the very symptoms we are seeking to avoid by "high" cholesterol. 

GOOD FOOD SOURCES OF CHOLESTEROL

It kills me when people eat only egg whites to avoid cholesterol. Eggs are an incredibly nutrient dense food (it is of absolute importance to eat organic, free range eggs due to nutrient content) and the main source of these nutrients comes from the yolk. It is best to eat your eggs with a slightly runny yolk. According to Dr. Ed Bauman,


"egg yolk is rich in choline, a precursor to the acetyle choline, the brain neurotransmitter that keeps us alert, intellectually sharp, and with excellent short term memory problem solving abilities. Choline also keeps cholesterol emulsified, elevating beneficial HDL levels, while clearing LDL cholesterol. The cholesterol in eggs actually helps us to manage stress, as it is a precursor for balanced adrenal and reproductive hormones."


Other great sources of cholesterol are butter, ghee, and saturated animal fats (all from good sources, of course!). These should be mixed in the diet with other types of fat sources like olive and flax oils, coconut and avocados.


Remember, the most important thing in managing healthy levels of cholesterol is to eat a real, whole foods diet that excludes processed and refined carbohydrates and sugars. Also, managing stress levels are of great importance in managing cholesterol.


References and Recommended Readings:


"Cholesterol: Friend or Foe?" Natasha Campbell-McBride, M.D. Wise Traditions and Food, Farming and the Healing Arts, 2007


"The Benefits of High Cholesterol," Uffe Ranskov, M.D., PhD, from the Cholesterol Myths


"The Dangers of Statin Drugs: What You Haven't Been Told About Popular Cholesterol Lowering Medicines," Dr. Mary Enig and Sally Fallon. Wise Traditions and Food, Farming and the Healing Arts, 2004.


Eat Fat Lose Fat, Dr. Mary Enig and Sally Fallon

Baked Sweet Potato with Cinnamon Yogurt Sauce and Almond Butter

This is a great recipe for any time of day! Try in the morning for a warming breakfast. Remember to go for the full fat greek yogurt, or use any other kind of organic yogurt. If sensitive to dairy, try a goat or sheeps milk yogurt.

Servings: 2
By: Laura Rymar

Ingredients
2 large sweet potatoes
2 T almond butter
¼ c plain Greek yogurt
1 tsp maple syrup
¼ tsp cinnamon
¼ tsp vanilla
1/8 tsp orange zest
2 T chopped pecans
2 tsp ground flax seed, ground

Procedure
1.   Preheat oven to 400F.
2.   Clean sweet potatoes thoroughly, leaving skin on. Wrap in parchment paper and then foil. Place in oven and cook for about 40 minutes or until soft.
3.   Meanwhile, mix yogurt, cinnamon, vanilla, maple syrup and orange zest together.
4.   When potatoes are ready, remove from oven and let cool.
5.   Split down the center and spread 1 T of almond butter each. Top each with generous drizzle of cinnamon yogurt sauce.
6.   Sprinkle each evenly with chopped pecans and ground flax seed. 

Leaky Gut Syndrome: Causes and Symptoms

In recent years, most of us have become familiar with this new(ish) term: Leaky Gut Syndrome. Sounds delightful, right? However, most people don't actually have a solid idea of what this is referring to, so allow me to explain...

Leaky Gut Syndrome is simply a nickname for the real problem at hand which is quite common and centers around impaired digestion: increased intestinal permeability. Sounds equally as lovely, I know. Having increased intestinal permeability means that for whatever reason (and there are many factors at play here) the lining of our intestinal walls have become damaged and are allowing particles to pass through that should not. A healthy intestinal wall will only allow properly digested matter (proteins, fats, and starches) to enter the bloodstream, while at the same time keeping out foreign bacteria, undigested molecules, and any particles that should pass through without being absorbed. The walls of our intestines are lined with millions of villi and microvilli, which are microscopic "fingers" of sorts....also known as the brush border of our gut, in place to filter out the bad and allow the good (nutrients) to pass through. However, due to an array of factors with our modern day diet and lifestyle, this system is commonly impaired to varying degrees.

Below is a list adapted from Elizabeth Lipski, Ph.D, in her book Digestive Wellness, of conditions and symptoms commonly associated with leaky gut syndrome:

• Acne
• Autism
• Celiac disease
• Chronic fatigue
• Crohn's disease
• Eczema, hives, and skin rashes
• Food allergies/sensitivies
• Inflamed joints or arthritis
• Intestinal infections and IBS
• Asthma
• Abdominal pain, bloating, gas, diarrhea and/or constipation
• Poor exercise tolerance
• Anxiety and mood swings
• Poor immunity
• Poor memory and fuzzy thinking (aka: brain fog)
• Depression
• Impaired liver function

And there are many more! It is important to keep in mind that the gut and brain are intricately connected, which is why we often see more mental/emotional/psychological symptoms like some of the ones listed above when dealing with leaky gut.

Now, lets take a look at the causes of leaky gut syndrome:

CHRONIC STRESS

I have talked a lot in previous blog posts about the detrimental effects elevated cortisol levels can have on our bodies, and this is a big one. According to Lipski, "prolonged stress changes the immune system's ability to respond quickly and affects our ability to heal." When our body is constantly getting the message to be in that fight-or-flight mode, we produce less of our immune boosting hormones (like DHEA), and also slows digestion because digestion is obviously down on the list from running from a tiger (or having a work deadline, as the case may be). I know it may seem impossible sometimes, but it really is crucial to prioritize relaxation throughout our weeks, even if it is just 10 minutes in the morning and at night of deep, belly breathing.

POOR FOOD CHOICES AND ALCOHOL

Naturally, consistently putting processed, refined, and inflammatory foods into our bodies has a profound effect on our digestive well-being. Eating poor quality foods decreases our amount of good bacteria (probiotics) and increases the bad. Also, not getting enough fiber (and I don't mean from a fiber supplement or powder, I mean the real thing) slows digestion and causes toxins to accumulate and irritate the gut lining. Any processed, refined foods (think white flour, sugar, cereals, commercial milk, food products with ingredients we can't pronounce) cause severe inflammation if eaten regularly. Alcohol is a kind of anti-nutrient, as it takes nutrients to metabolize but provides us with none in return. It particularly can zap our B vitamin stores and strains the liver.

ENVIRONMENTAL TOXINS AND MEDICATIONS

Two huge factors that lead to leaky gut. Environmental toxins are all around us in the form of household products, hygiene and cosmetic products, air and water pollution, and many more. These toxins lead to impaired immune function, which in turn affects digestive function (much of our immune system is located in the gut). This manifests in the inability to absorb key vitamins and minerals, and (of course) inflammation. It all leads back to inflammation! Medications is one of the worst offenders of gut integrity, and are sadly quite overprescribed/overused in the western medical model. NSAIDS (nonsteroidal anti-inflammatory drugs) like advil, ibprofin, aspirin, and prescription drugs have a huge impact on the brush borders that I mentioned earlier (the villi that line our intestinal wall). This in turn allows those undigested particles to enter the bloodstream, potentially leading to the array of conditions/symptoms listed above, as well as ulcers.

The best option if you think you may suffer from leaky gut syndrome is to work with a nutrition professional, as depending on the severity, there are many different things to consider in the healing process. As always, feel free to contact me with further questions, and here's to our health and wellness!

Coconut Flour Muffins: Quick and Easy Breakfast!

Following up my recent post on how to make eating a whole foods diet more feasible for us who feel like we're always running out the door (especially in the morning), I've found this to be an excellent breakfast. These muffins are a wonderful recipe from a fellow Nutrition Consultant, Mary Vance (maryvancenc.com). All you need to do is find about 20 minutes sometime during the week to prepare these. I then store them in the fridge and re-heat them in the toaster oven in the morning, and have one with two eggs. You will then have started off your day with a nice healthy serving of fat and protein. Also, try spreading them with almond butter or tahini!

I know, I am obsessed with coconut, but remember that coconut flour is full of fiber and protein, and can be purchased at Whole Foods, your local co-op, or online at tropicaltraditions.com. And these muffins are far superior to other, gluten and sugar containing muffins that will spike your blood sugar and set you on the wrong foot for the day to come. Enjoy!

COCONUT FLOUR MUFFINS

1/4 cup + 1 tbsp coconut flour
3 eggs
2 tbsp melted coconut oil or butter
1/4 cup whole coconut milk (melted if needed)
1/4 tsp baking powder
cinnamon to taste
pinch of sea salt

Optional:

Add blueberries, honey to taste, cardamon, or vanilla.

Pre-heat oven to 400 degrees. Mix all ingredients together well (coconut flour can be a little chunky so make sure to really mix). Pour into greased or lined muffin tin (if you don't have a muffin tin, you can try making these as "cookies" as well), and bake for about 15 minutes.