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The Red Tea Detox

Amber Glasses for Better Sleep

Posted on January 30, 2019 By In Diet With no comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

Right now, I am in the middle of reading the New York Times bestseller Why We Sleep by Matthew Walker, PhD. This is an incredibly informative book with absolutely brilliant supportive science that really explains what is going on when we are sleeping.

Over the past several years I’ve emphasized the critically important role that sleep plays, not only in terms of cognitive health and functionality, but with respect to general health as well. Quoting from Dr. Walker’s book:

Humans are not sleeping the way nature intended. The number of sleep bouts, the duration of sleep, and when sleep occurs has all been comprehensively distorted by modernity… the shorter your sleep, the shorter your life. The leading causes of disease and death in developed nations—diseases that are crippling health-care systems, such as heart disease, obesity, dementia, diabetes, and cancer—all have recognized causal links to a lack of sleep.

There are so many factors involved these days that work against us in our quest to achieve restorative sleep. In this blog, I’m only going to focus on one — blue light. Blue light is the particular wavelength of light emitted by our ubiquitous electronic screens. Whether we are looking at our smart phones, tablets, computer monitors, or televisions, or we have decided to become more energy efficient and install LED bulbs in our homes, we are now experiencing an unprecedented exposure to a particular type of light, blue-wavelength, at levels never before encountered by humans.

There is a robust body of scientific research that relates exposure to blue light to sleeplessness. Far and away, the mechanism that is invoked relating to these two issues has to do with how exposure to blue light suppresses the brain’s production of melatonin. This can have a detrimental effect on the body’s natural 24-hour circadian rhythm. Disrupting the circadian rhythm not only affects how you feel, but may have other health consequences, including problems with immune function, mood disturbance, increasing inflammation, metabolic abnormalities, and even affecting cognitive function.

New research has demonstrated that when young adults are exposed to blue light from their computer screens between the hours of 9 and 11 PM, there is a significant reduction in melatonin production, total sleep time is shortened, and sleep quality is reduced as a consequence of increased frequency of night time awakenings.

With this underpinning, an obvious recommendation would be to essentially curtail exposure to blue light in the evening as a way of allowing your brain to produce more melatonin and ensure you’re going to get a better night’s sleep. But obviously, people are going to want to check email, text, or watch television before bed. The good news is — there may well be a solution to this challenge.

In a recent study published in the Journal of Psychiatric Research, researchers set out to determine if wearing special amber-tinted, blue light-blocking lenses before bedtime would improve sleep in subjects who had insomnia. The study looked at 14 individuals who were given either blue light-blocking lenses or clear lenses to wear for two hours before bedtime for seven consecutive nights.

The results of the study were really quite impressive. When the subjects were wearing the amber-tinted glasses, there was a significant improvement in overall sleep quality, the soundness of sleep, and subjective total sleep time. In their conclusion, the researchers described the implications of their study, stating: 

…we observed that in individuals with insomnia symptoms, wearing amber lenses compared to clear lenses before bedtime improved sleep. Current findings have public health relevance given the high rates of insomnia and prevalent use of light-emitting devices before bedtime. Amber lenses represent a safe, affordable, and easily implemented non-pharmacologic behavioral therapeutic intervention for insomnia symptoms.

Blue light-blocking glasses are quite inexpensive and are available from multiple online retailers. Again, it’s probably best to do what you can to avoid screen time before bed generally. That said, it’s nice to know that if, for whatever reason, you’re going to be exposed to blue light, you might well still be able to get a great night’s sleep by simply picking up a pair of these glasses.

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The Red Tea Detox

11 High Energy, High Protein Pre-Workout Paleo Snacks

Posted on January 30, 2019 By In Diet With no comments

Paleo Grubs
Paleo Grubs –

If you’re looking for a quick, portable, high energy and high protein pre-workout paleo snack, try one of these easy snacks so you can stay fueled throughout your entire workout and energized for longer.

These are the best pre-workout snacks!

1. Lemon Poppy Seed Energy Bites

The classic flavors of lemon and poppy seed are transferred to small, raw energy bites in this paleo snack recipe. You can also roll the tangy bites in unsweetened coconut flakes to add another layer of flavor if desired. They keep well in an airtight container in the refrigerator for up to a week.

Lemon Poppy Seed Energy Bites

Ingredients:

1/2 cup almonds
1/2 cup cashews
1 1/2 cups pitted Medjool dates
Pinch of salt
1 tbsp poppy seeds
Zest of 1 lemon
Juice of 1/2 lemon

Instructions:

1. Place the almonds and cashews into a food processor and blend until coarsely ground. Add the dates, salt, poppy seeds, lemon zest and juice and blend until the mixture starts to clump together. If necessary, add a few drops of water to help the mixture clump together better.

2. Transfer to a bowl and scrape down the sides with a spatula. Use your hands to form small round balls, rolling in your palm. Store in an airtight container in the refrigerator for up to a week.

Servings: 16 bites
Difficulty: Easy

2. Garlic Habanero Cashews

Cashews get a spicy makeover in this pre-workout snack that delivers a bit of a kick. The recipe lightly roasts habaneros and garlic together and then blends them into a paste to coat the cashews. Adapted from a recipe found on Rick Bayless’ website, rickbayless.com, this version actually eases up on the heat – but feel free to keep the habanero seeds or add another chile if you like the spice.

Garlic Habanero Cashews

Ingredients:

1 habanero chile, stemmed and seeded
6 cloves garlic, peeled
3 tbsp extra virgin olive oil
1 tbsp honey
1/2 tsp salt
3 cups cashews

Instructions:

1. Preheat the oven to 350 degrees F. Line a baking sheet with parchment paper. Place the garlic cloves and habanero into a cast iron skillet and roast over medium heat for 8-10 minutes, turning occasionally, until slightly blackened. Remove from heat and let cool slightly.

2. Place the garlic and habanero into a food processor. Add the olive oil, honey, and salt and process until smooth. Transfer the mixture to a bowl and add the cashews. Stir to coat. Place onto the baking sheet in an even layer. Bake for 15-20 minutes, stirring occasionally, until the cashews are browned. Let cool for 10 minutes before serving.

Servings: 3 cups
Difficulty: Medium

(Also try: Roasted Cauliflower Cashew Hummus)

3. No Bake Chocolate Almond Bars

Almonds and chocolate make a decadent combination. Finely ground almonds, almond butter, and sliced almonds are all used in this protein-packed snack. A thin layer of dark chocolate adds just the right touch of sweetness. No baking is necessary, which makes these bars great for a summer snack. Store in the refrigerator.

No Bake Chocolate Almond Bars

Ingredients:

2 cups almonds, plus more for topping
1 cup unsweetened coconut flakes
1/3 cup almond butter
1/2 cup coconut oil, melted
1 tbsp honey
1 tsp vanilla extract
1/2 tsp salt
4 oz. dark chocolate

Instructions:

1. Line an 8×8-inch baking pan with wax paper. Place the almonds in a food processor and pulse until coarsely ground. Add the coconut flakes and pulse again.

2. Add the almond butter, coconut oil, honey, vanilla and salt. Blend until a paste forms. Pour the mixture into the prepared baking pan and evenly distribute. Place in the refrigerator for 1 hour to set.

3. For the chocolate layer, prepare a double broiler and melt the chocolate. Evenly spread the melted chocolate over the almond mixture. Top with additional sliced almonds if desired. Place back in the refrigerator for 30 minutes to harden. Use a sharp knife to cut into bars and store in an airtight container in the refrigerator.

Servings: 9 bars
Difficulty: Medium

4. Blueberry Zucchini Muffins

Gluten-free, high protein muffins are a popular workout paleo snack. Perhaps the reason is because they are easy to make in a large batch, to snack on all week. Add some extra veggies into your muffins with this blueberry zucchini muffin recipe. The fresh blueberries also add bursts of flavor into each bite.

Blueberry Zucchini Muffins

Ingredients:

1 cup almond butter
2 eggs
1/4 cup maple syrup
1 tsp vanilla extract
2 tbsp coconut flour
1 tsp baking soda
Pinch of salt
1 cup shredded zucchini
1/2 cup blueberries

Instructions:

1. Preheat the oven to 350 degrees F. Line a muffin tin with cups. Squeeze any excess moisture out of the shredded zucchini. In a medium bowl, mix together the almond butter, eggs, syrup, and vanilla. Stir in the coconut flour, baking soda, and salt. Fold in the shredded zucchini and blueberries.

2. Distribute the batter evenly into the lined muffin tins, filling each about two-thirds of the way full. Bake for 20-25 minutes, or until a toothpick comes out clean. Serve warm. Store in the refrigerator in an airtight container.

Servings: 8 muffins
Difficulty: Medium

5. Apricot Granola Nut Clusters

Granola nut clusters make great grab-and-go pre-workout snacks. This version of granola combines the flavors of tart apricots and pistachios. Shape the nuts and fruit into small clusters before baking so that they will stick together. Let cool slightly before serving, or store in the refrigerator.

Apricot Granola Nut Clusters

Ingredients:

1 cup pecans
1/2 cup walnuts
1/2 cup unsweetened coconut flakes
1/4 cup pepitas
1/4 cup pistachios
1/4 cup maple syrup
2 tbsp coconut oil, melted
1/2 tsp cinnamon
1/2 tsp ground cardamom
1/4 tsp sea salt
1 cup dried apricots, roughly chopped

Instructions:

1. Preheat the oven to 300 degrees F. Place the pecans, walnuts, coconut flakes, pepitas, and pistachios into a food processor. Pulse until the nuts break down into smaller pieces.

2. Whisk together the maple syrup, coconut oil, cinnamon, cardamom, and salt in a large bowl. Add in the nut mixture and dried apricots. Stir well to evenly coat.

3. Line a baking sheet with parchment paper. Form the nut mixture into small clusters on the baking sheet and press together. Bake for 20-25 minutes until golden. Let cool for 15 minutes before serving. Store in the refrigerator.

Servings: 6-8
Difficulty: Easy

6. Chewy Fig Bars

Figs, cherries, and chocolate ensure that these bars are decadent and rich in flavor, and they are even guilt free. These paleo snack bars have all the wonderful flavor of figs, down to the tiny seeds that pop in your mouth. They are sure to leave sweet, sticky fingers behind.

Chewy Fig Bars

Ingredients:

1/2 cup dried figs
3/4 cup walnuts
1/2 cup unsweetened coconut flakes
1/3 cup cherries, pitted (fresh or thawed)
2 tbsp honey
1/2 tsp salt
1/2 tsp cinnamon
1 oz. dark chocolate

Instructions:

1. Place the figs in a food processor and blend to break into smaller pieces. Add the remaining ingredients and blend until the mixture starts to clump together, 1-3 minutes.
2. Transfer the mixture to a piece of wax paper or plastic wrap. Press it into an even square and chill, wrapped, for at least one hour. Cut into desired size of bars, wrapping each bar in plastic wrap to store in the refrigerator.

Servings: 8 bars
Difficulty: Easy

(Also try: No-Bake Paleo Protein Bars)

7. Chocolate Fig Bites

These easy bites are almost like brownies, but with fig mixed in for even more richness. The tiny fig seeds add small crunches of flavor to each bite. Simply combine all of the ingredients in a food processor, adding a little water if necessary to make the mixture clump together. Store in an airtight container in the refrigerator.

Chocolate Fig Bites

Ingredients:

1 cup pecans
1/2 cup dried figs
1/2 cup pitted Medjool dates
1/2 cup unsweetened coconut flakes
1/4 cup honey
2 tbsp cocoa powder
1 tsp vanilla extract
1/2 tsp salt
1/2 tsp cinnamon

Instructions:

1. Add the pecans to a food processor and mix until finely ground. Add the remaining ingredients to the blender. Mix well until everything is combined. With the blender still running, add a couple drops of water at a time to make the mixture stick together if necessary.

2. Use a spatula to transfer the mixture into a bowl. Use your hands to form small round balls, rolling them in your palm. Store in an airtight container in the refrigerator for up to a week.

Servings: 8-10 medium balls
Difficulty: Easy

8. Coconut Ginger Bites

These small nutty energy bites are bursting with flavor. Lemon and freshly grated ginger add a pop of zest to each bite. Eat one or two to curb a craving or for a quick energy boost. These will last for up to one week stored in an airtight container in the refrigerator.

Coconut Ginger Bites

Ingredients:

1 cup dates
1/4 cup pecans, chopped
1 cup unsweetened coconut flakes
2 tbsp fresh ginger, grated
1 tbsp honey
2 tsp lemon zest
Dash of salt

Instructions:

1. Place the dates in a food processor and blend to break into smaller pieces. Add the pecans, coconut flakes, ginger, honey, lemon zest, and salt. Blend until the mixture starts to clump together, 1-3 minutes.

2. Transfer the mixture to wax paper and refrigerate for 20 minutes to harden. Then use your hands to roll the mixture into small balls. Roll in additional coconut flakes if desired. Store in an airtight container in the refrigerator.

Servings: 15 bites
Difficulty: Easy

9. Savory Roasted Pecans

Pecans are often roasted with sweet ingredients to make candied pecans, but this recipe takes a different twist on the roasted nuts. Savory ingredients such as Paleo Worcestershire sauce, garlic powder, and ground mustard are used to coat the nuts. The result is an aromatic and flavorful pan of roasted pecans that is ideal for a quick pre-workout snack.

Savory Roasted Pecans

Ingredients:

2 cups pecans
3 tbsp extra virgin olive oil
2 tsp Paleo Worcestershire sauce
1/2 tsp sea salt
1/2 tsp ground mustard
1/2 tsp garlic powder
1/8 tsp cayenne

Instructions:

1. Preheat the oven to 300 degrees F. In a medium bowl, whisk together the olive oil, Worcestershire, salt, mustard, garlic powder, and cayenne. Add the pecans and stir well to coat. Transfer to a rimmed baking sheet. Bake for 18-20 minutes, stirring once, until toasted. Let cool for 5 minutes before serving.

Servings: 2 cups
Difficulty: Easy

10. Sriracha-Roasted Cashews

These are some of the most flavorful roasted nuts that you can have for a paleo snack. Sweet honey balances the spicy Sriracha for an addicting treat. You can easily tone up (or turn down) the heat by adjusting the amount of Sriracha added to the recipe.

Sriracha Roasted Cashews

Ingredients:

3 cups cashews
1/4 cup honey
1 tbsp Sriracha
1 tbsp extra virgin olive oil
1/2-inch piece fresh ginger, grated
Pinch of salt

Instructions:

1. Preheat the oven to 350 degrees F. Line a rimmed baking sheet with parchment paper. Place the honey in a medium glass bowl and microwave for 20-30 seconds until the honey is fluid. Whisk in the Sriracha, olive oil, ginger, and salt. Stir in the cashews to evenly coat.

2. Spread the cashews onto the baking sheet in a single layer. Bake for 8-12 minutes, stirring once, until golden. Let cool for 10 minutes before serving.

Servings: 3 cups
Difficulty: Easy

11. Zucchini Snack Bars

This soft and chewy treat is great as a snack for after breakfast, in the middle of the afternoon, or for dessert! Shredded zucchini makes the snack bars moist and fluffy. The chopped walnuts are an optional topping, though they do provide a satisfying crunch to the bars. Store in an airtight container in the refrigerator.

Zucchini Snack Bars

Ingredients:

1/2 cup zucchini, grated
1/4 cup coconut flour
1/2 tsp cinnamon
1/2 tsp baking soda
1/4 tsp salt
1/2 cup almond butter
2 eggs
1/4 cup coconut oil, melted
1/4 cup maple syrup
1/4 cup applesauce
1 tsp vanilla extract
1/2 cup walnuts, chopped, optional

Instructions:

1. Preheat the oven to 350 degrees F. Line an 8×8-inch baking pan with parchment paper. Squeeze any excess moisture out of the grated zucchini. Whisk together the coconut flour, cinnamon, baking soda, and salt in a medium bowl.

2. In a separate bowl, add the almond butter, eggs, coconut oil, maple syrup, applesauce, and vanilla. Use a hand blender to combine. Add the dry ingredients into the wet and stir to combine. Fold in the shredded zucchini.

3. Pour the batter into the baking pan. Sprinkle chopped walnuts on the top, if desired. Bake for 20-30 minutes or until a toothpick inserted into the center comes out clean. Remove from the oven and place on a wire rack to cool for 15 minutes. Cut into bars before serving.

Servings: 9 bars
Difficulty: Medium

(Try these next: 17 Bite-sized Low Carb Paleo Snacks for Weight Loss)

11 High Energy, High Protein Pre-Workout Paleo Snacks
Jess (Paleo Grubs)



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17 Bite-sized Low Carb Paleo Snacks for Weight Loss

Posted on January 29, 2019 By In Diet With no comments

Paleo Grubs
Paleo Grubs –

These mouthwatering bite-sized low carb paleo snacks are the perfect snacks to eat when you are trying to lose weight, but still want to feel full and satisfied.

These low carb paleo snacks are the best!

1. Bacon Brussels Sprout Bites

Salty bacon is delicious paired with roasted Brussels sprouts. The brussels sprouts obtains a nutty sweetness in the oven as it cooks. Before roasting, make sure to thoroughly wash and dry the Brussels sprouts, trimming off the ends and removing the very outer leaves. Serve on toothpicks for easy snacking.

Bacon Brussels Sprout Bites

Ingredients

1 lb. Brussels sprouts, rinsed and dried
2 tbsp extra virgin olive oil
Salt and freshly ground pepper, to taste
4 slices bacon

Instructions

1. Preheat the oven to 400 degrees F. Trim the Brussels sprouts, cut them in half and place on a rimmed baking sheet. Drizzle with olive oil and liberally sprinkle with salt and pepper. Bake for 20-25 minutes, tossing occasionally, until lightly browned and cooked through.

2. Meanwhile, add the bacon to a skillet and cook until crisp. Transfer to a paper towel-lined plate. Once cooled, break each piece into chunks.
3. Add a chunk of bacon and then the Brussels sprouts onto toothpicks. Arrange on a plate and serve immediately.

Servings: 4-6
Difficulty: Medium

2. Cauliflower Pizza Bites

Instead of an entire pizza, enjoy this bite size paleo snack that is easy to eat. The low carb, gluten-free cauliflower pizza bites are definitely customizable. Add your favorite pizza toppings after the round bites are done baking, which is fun for a family or a crowd. Try to wring out as much moisture as possible from the cauliflower before baking.

Cauliflower Pizza Bites

Ingredients

1 medium head of cauliflower, cut into florets
Salt and pepper, to taste
2 cloves garlic, minced
1 egg, beaten
2 tsp Italian seasoning
Mini pepperoni, optional
1/4 cup cherry tomatoes, chopped
1/4 small red onion, thinly sliced
Fresh rosemary, for garnish

Instructions

1. Place the cauliflower florets into a blender and process until they reach a rice-like consistency. Transfer to a pan and add a splash of water. Season with salt and pepper. Cook for 6-8 minutes until soft, adding more water if necessary.

2. Place the cauliflower onto a towel and wring out excess moisture.

3. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper. In a medium bowl, mix together the garlic, egg, Italian seasoning, and salt and pepper to taste. Add the cauliflower to the bowl and stir.

4. Shape the dough into bite-size patties with your hands and place on the baking sheet. Bake for 20-25 minutes, adding pepperoni halfway through if using. Top with cherry tomatoes, onion, and rosemary to serve. Serve immediately.

Servings: about 15 bites
Difficulty: Medium

3. Cauliflower Tater Tots

These tater tots are one of the more difficult paleo snacks to prepare but are well worth the effort. Addictive and flavorful, these treats can also be frozen before cooking to be ready at a moment’s notice. After numerous trials, frying the tater tots in a pan seems to work better than baking them in the oven. Add more coconut oil to the pan in between batches for crispier tater tots.

Cauliflower Tater Tots

Ingredients

1/2 head of cauliflower
1/2 medium onion, finely diced
1 egg
3 tbsp fresh parsley, chopped
2 tbsp coconut flour
1 tsp garlic powder
1/2 tsp salt
1/4 tsp chili powder
1/4 tsp freshly ground pepper
Coconut oil, for the pan

Instructions

1. Place a couple inches of water in a large pot. Once water is boiling, place a steamer insert and then cauliflower florets into the pot and cover. Steam for 10-12 minutes, or until barely tender. Drain.

2. Add the cauliflower and onion to a food processor and pulse to break down into smaller pieces. Transfer to a large bowl. Stir in the egg, parsley, coconut flour, garlic powder, salt, chili powder, and pepper. Stir well to combine.

3. Use your hands to shape the mixture into small cylinders. Place aside until ready to fry.

4. Add enough coconut oil to cover the bottom of a large skillet over medium heat. Working in batches, add the tater tots to the skillet and fry until golden brown, turning carefully to brown each side. Once crispy, place onto a paper towel-lined plate. Repeat with the remaining cauliflower mixture, adding more coconut oil to the pan each time. Serve warm.

Servings: 2-4
Difficulty: Medium

(Also try: Sweet Potato Tater Tots with Homemade Ketchup)

4. Guacamole and Bacon Stuffed Shishito Peppers

Shishito peppers are just the right size for snacking. Shishito peppers are a sweet, crunchy Asian variety of peppers (and not too spicy). Pack them full of guacamole for an easy finger food. Sprinkle with bacon and cilantro or your favorite toppings.

Guacamole and Bacon Stuffed Shishito Peppers

Ingredients

16-20 Shishito peppers
2 ripe avocados
1 tbsp fresh lime juice
1 clove garlic, minced
1/2 tsp salt
1/2 tsp cumin
1/8 tsp paprika
8 oz. bacon
1/4 cup red onion, finely chopped
1 tbsp fresh cilantro

Instructions

1. Cut the peppers in half and remove the seeds. Set aside.

2. Cook the bacon in a large skillet on the stove until crispy. Remove to a paper towel-lined plate and crumble into pieces.

3. Cut the avocados in half and remove the pits. Scoop out the avocado into a large bowl. Add the lime juice and mash with a whisk. Add in the salt, cumin, paprika, and garlic and stir. Mix well and taste to adjust seasonings as necessary.

4. Carefully spoon the guacamole into the peppers. Top with red onion, cilantro, and crumbled bacon to serve.

Servings: 4-6
Difficulty: Medium

5. Guacamole Stuffed Tomatoes

In this recipe, simple ingredients are transformed into a snack worthy of serving to guests or friends. Ripe avocado is first mashed into a tasty guacamole with shallot and lime juice. Then the guacamole is piped into cherry tomatoes for a fun, easy finger food. If any of the tomatoes do not sit flat, simply cut a small slice off of the bottom.

Guacamole Stuffed Tomatoes

Ingredients

1 pint cherry tomatoes
1 avocado,
2 tsp lime juice
1 small shallot, minced
1 tbsp cilantro, chopped
1/2 tsp cumin
1/4 tsp chili powder
Salt, to taste

Instructions

1. To prepare the tomatoes, cut off the tops and hollow out the middle, scooping out any seeds. Set aside on a plate.

2. Cut the avocado in half and remove the pit. Scoop out the avocado into a large bowl. Add the lime juice and mash with a whisk. Add in the shallot, cilantro, cumin, chili powder, and salt. Mix well and taste to adjust seasonings if necessary.

3. Fill each tomato with the guacamole. Serve topped with more cilantro if desired.

Servings: 4-5
Difficulty: Medium

6. Mediterranean Cucumber Bites

The combination of cucumbers, sun-dried tomatoes, and fresh basil gives this paleo snack a fresh Mediterranean flavor. Almond “cheese” is also added for its rich and creamy texture. Use high quality extra virgin olive oil for the best flavor, since the bites are served raw.

Mediterranean Cucumber Bites

Ingredients

2 medium cucumbers, thinly sliced
Salt and freshly ground pepper, to taste
1/2 cup sun-dried tomatoes (packed in oil)
1/3 cup almond cheese
4 leaves fresh basil, chiffonade
Extra virgin olive oil, for drizzling

Instructions

1. Arrange the cucumber slices on a plate and lightly season with salt and pepper.

2. Top the cucumbers with sundried tomatoes, and then add a dollop of almond cheese on each. Sprinkle with basil. Drizzle with extra-virgin olive oil and serve immediately.

Servings: 4
Difficulty: Easy

7. Mini Bell Peppers with Hummus

Mini bell peppers are perfect for Paleo snacking because they are just the right size for curbing hunger in between meals. They can be enjoyed with many different dips and spreads, or eaten on their own. This recipe makes a quick zucchini-based hummus in the blender to serve with the mini bell peppers. You can either pipe the hummus into the peppers, perhaps for an appetizer, or use the hummus as a dip.

Mini Bell Peppers with Hummus

Ingredients

16-20 mini bell peppers
2 medium zucchini, peeled and chopped
3 tbsp tahini
3 tbsp extra virgin olive oil
2 cloves garlic, chopped
1 tbsp fresh lemon juice
1 tsp cumin
1/2 tsp salt
1/4 tsp freshly ground pepper
Pinch of paprika

Instructions

1. Trim off the stems off the bell peppers and remove the seeds. Set aside.

2. Add all of the

Ingredients

except the bell peppers into a food processor and blend until smooth, scraping down the sides as necessary. Adjust levels of lemon juice and tahini to taste. Refrigerate for 30 minutes.

3. Transfer the hummus to a bag and pipe into the bell peppers. Serve cold.

Servings: 4-6
Difficulty: Easy

8. Broiled Zucchini Sticks

For the times when you are not able to grill, make zucchini under the broiler for a healthy snack that is incredibly easy and straightforward. The zucchini should cook until slightly tender and charred, but not mushy. To serve the zucchini, you also have the option of drizzling them with a simple lemon dill aioli.

Broiled Zucchini

Ingredients

1/4 cup Paleo mayonnaise
1 tsp fresh dill, chopped
1 tsp apple cider vinegar
1 tsp lemon juice
1 tsp Dijon mustard
1/4 tsp garlic powder
Salt and pepper
3 medium zucchini
1 medium yellow squash
Extra virgin olive oil
2 tbsp fresh cilantro, chopped

Instructions

1. In a small bowl, whisk together the mayonnaise, dill, apple cider vinegar, lemon juice, mustard, and garlic powder. Thin with cold water until it reaches desired consistency. Season to taste with salt and pepper. Set aside.

2. Preheat the oven to broil. Move the top rack to the highest position, approximately six inches below the broiler. Cut the zucchini and squash into halves and then into quarters. Arrange on a baking sheet in an even layer with the cut side up.

3. Drizzle the zucchini and squash with olive oil and toss well to completely coat. Sprinkle with salt and pepper. Broil for 8-10 minutes, flipping once halfway through, until fork-tender and golden brown. Arrange the slices on a plate. Drizzle with aioli and sprinkle with cilantro to serve.

Servings: 4
Difficulty: Easy

9. Cauliflower with Saffron

This low carb recipe presents a slightly fancier way to enjoy cauliflower as a snack. The cauliflower is briefly steamed first, until barely tender. It finishes cooking in a skillet along with the fragrant ingredients of saffron, garlic, ginger, and cumin seeds. The end result is a delicious balance of flavors.

Cauliflower with Saffron

Ingredients

1 head of cauliflower, cut into florets
3-4 tbsp extra virgin olive oil
1 large pinch saffron threads
2 cloves garlic, minced
1/2-inch piece fresh ginger, thinly sliced
1 tsp cumin seeds
1 shallot, minced
Salt and freshly ground pepper, to taste
Lemon wedges, for serving

Instructions

1. Place a couple inches of water in a large pot. Bring the water to a boil and place a steamer insert and then the cauliflower florets into the pot and cover. Steam for 8-10 minutes, until barely fork-tender. Drain.

2. Heat the oil in a large skillet over medium heat. Add the saffron, garlic, ginger, cumin seeds, and shallot. Sauté for 3-4 minutes until the shallot is translucent, stirring regularly.

3. Add the cauliflower and cook for 8-10 minutes over medium-high heat, stirring only occasionally. Add salt and pepper to taste. Serve immediately with a drizzle of lemon if desired.

Servings: 4-6
Difficulty: Medium

(Also try: Smoky Roasted Garlic Cauliflower)

10. Citrus Marinated Olives

Skip the expensive olive bar and marinate olives your own way. It is easy to add layers of flavor to the marinade when you include orange zest, thyme, and red pepper flakes. Good quality olive oil will produce the best results for this recipe. The flavors improve with the longer that the olives marinate.

Citrus Marinated Olives

Ingredients

1/4 cup extra virgin olive oil
3 cloves garlic, minced
1/2 tsp red pepper flakes
3 sprigs fresh thyme
Zest of 1/2 orange
1 tsp fennel seeds
1 cup Kalamata olives
1 cup green olives

Instructions

1. Place the olive oil, garlic, and red pepper flakes in a small saucepan. Warm over low heat until the garlic is fragrant, 2-3 minutes. Remove from heat and stir in the thyme, orange zest, and fennel seeds.

2. Place the olives in a glass container and drizzle with the olive oil mixture. Gently stir to coat. Refrigerate for at least one hour before serving.

Servings: 4
Difficulty: Easy

11. Crispy Broccoli with Tahini Dipping Sauce

Crispy, caramelized broccoli makes great finger food. This paleo snack recipe also includes a tahini-based dipping sauce, which adds a bright accompaniment to the roasted broccoli. The dipping sauce can be prepared while you wait for the broccoli to cook. Make sure to thoroughly dry the broccoli so that it will get crispy in the oven.

Crispy Broccoli with Tahini Dipping Sauce

Ingredients

2 heads of broccoli, cut into florets
3 tbsp extra virgin olive oil
4 cloves garlic, minced
1 tsp salt
1/2 tsp pepper

For the dip:

1/4 cup tahini
2 tbsp fresh lemon juice
1/2 tsp garlic powder
Salt, to taste
3-4 tbsp water

Instructions

1. Preheat the oven to 400 degrees F. In a small bowl, whisk together the tahini, lemon juice, garlic powder, and salt. Slowly add in the water until the dip reaches the desired consistency. Adjust lemon juice to taste. Set aside.

2. In a large bowl, toss the broccoli with olive oil, garlic, salt, and pepper. Spread the broccoli in a single layer on a rimmed baking sheet. Bake until the florets are fork-tender and the edges are browned, 12-15 minutes, turning once. Serve warm with the dipping sauce on the side.

Servings: 4
Difficulty: Easy

(Also try: The Best Garlic Roasted Broccoli Ever)

12. Oven-Roasted Cherry Tomatoes

Summer produce is delicious when served in an uncomplicated way that lets the natural flavors shine through. Cherry tomatoes are often bursting with juices and flavor. For this recipe, simply roast them in the oven with olive oil and garlic before serving. Enjoy the tomatoes on their own, or perhaps served on crackers with macadamia nut cheese.

Oven-Roasted Cherry Tomatoes

Ingredients

1 pint cherry tomatoes, halved
1-2 tbsp extra virgin olive oil
3 cloves garlic, minced
Salt and freshly ground pepper, to taste

Instructions

1. Preheat the oven to 400 degrees F. Place the tomatoes on a baking sheet and drizzle with olive oil. Sprinkle with garlic, salt, and pepper and toss to evenly coat. Bake for 15-20 minutes until soft. Serve immediately.

Servings: 2-4
Difficulty: Easy

13. Roasted Sausage and Pepper Skewers

These skewers are a great hearty snack for weekend afternoons. Roast the ingredients together in the oven, and then skewer with toothpicks for easy serving. Share with the whole family! A pesto or tomato dipping sauce on the side is also recommended.

Roasted Sausage and Pepper Skewers

Ingredients

1 lb. sausage, cut into 1-inch pieces
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1/2 large red onion, chopped
Extra virgin olive oil
Salt and freshly ground pepper
2 gloves garlic, minced
1 tbsp fresh thyme

Instructions

1. Preheat the oven to 400 degrees F. Place the bell peppers and red onion in a large roasting pan. Drizzle with olive oil and sprinkle with salt and pepper. Toss well to coat. Roast for 20 minutes, turning once.

2. Add the sausages to the pan and sprinkle everything with the garlic and thyme. Roast everything together for an additional 20 minutes or until the sausages are cooked through, stirring occasionally. Skewer with toothpicks to serve.

Servings: 4
Difficulty: Medium

14. Salsa Tomato Bowls

A great way to serve fresh, zesty salsa is right in the natural bowl of a tomato. This fun low carb snack is easy to prepare; there is no cooking required. The bright, flavorful salsa filling can be made ahead of time and stored in the refrigerator to let the flavors meld together before serving.

Tomato Salsa Bowls

Ingredients

8 large cherry tomatoes
1/2 cup red onion, finely diced
1 green bell pepper, seeded and finely diced
1 jalapeno, seeded and finely diced
2 cloves garlic, minced
Juice of one lime
1/4 cup fresh cilantro, chopped
Salt and pepper, to taste

Instructions

1. Slice the tops off the tomatoes and scoop out the insides. Finely dice the tops of the tomatoes and place into a small bowl. Add the remaining ingredients and stir well to combine. Spoon the salsa mixture into the tomato cups. Serve chilled.

Servings: 4
Difficulty: Easy

15. Stuffed Celery

This recipe finds yet another use for macadamia nut or almond “cheese.” Mix the cheese with a bit of mustard and onion powder and then serve on celery sticks for an effortless and savory snack. Top with green onions, sliced almonds, or perhaps olives, whatever is your preference. The cheese mix could also be used as a dip with the celery sticks.

Stuffed Celery

Ingredients

1/2 cup macadamia nut cheese
1 tsp Dijon mustard
1 tsp onion powder
1/4 tsp salt
Freshly ground pepper, to taste
4 stalks celery, cut into 2-inch pieces
3 green onions, chopped
Sliced almonds, for topping

Instructions

1. In a small bowl, stir together the macadamia nut cheese, mustard, onion powder, salt, and pepper to taste.

2. Arrange the celery on a plate. Spread the filling into the celery pieces. Top with chopped green onions and almonds to serve.

Servings: 2-3
Difficulty: Easy

16. Tuna “Sushi” Rolls

This easy snack makes a fun twist on sushi rolls. Tuna is used as the filling along with carrots and avocado. Everything is wrapped up together in a thinly sliced cucumber roll. Use a vegetable peeler to create the long and thin cucumber ribbons. The rolls come together in no time, although the tuna should be refrigerated before serving so that it’s cold.

Tuna Sushi Rolls

Ingredients

1 medium cucumber
4 oz. canned tuna, drained
1 1/2 tbsp Paleo mayonnaise
1/2 tsp lemon juice
1/4 tsp onion powder
2 scallions, chopped
Salt and freshly ground pepper
1 avocado, cut into matchsticks
2 medium carrots, cut into matchsticks

Instructions

1. Use a vegetable peeler or mandolin to thinly slice the cucumber into long ribbons. Set aside.

2. Combine the tuna, mayonnaise, lemon juice, onion powder, and scallions in a medium bowl. Add salt and pepper to taste.

3. Spread one to two tablespoons of tuna onto the end of a cucumber slice. Top with a few pieces of avocado and carrot. Roll up the cucumber slice and secure with a toothpick. Repeat with remaining ingredients. Serve cold.

Servings: 4
Difficulty: Hard

17. Zucchini Pesto Roll-ups

Zucchini is definitely one of the most versatile vegetables. In this recipe it is made into a roll-up with cherry tomatoes and pesto. Instructions for a quick basil pesto are included in the recipe, but you could use any of your favorite pesto sauces. If the roll-ups won’t stay in place, secure them with a toothpick. They come together fairly quickly for a nice bite-size snack.

Zucchini Roll-Ups

Ingredients

2 zucchini
1/2 cup cherry tomatoes, finely diced
3/4 cup fresh basil leaves, packed
4 cloves garlic
2 tbsp pine nuts, lightly toasted
1 tbsp lemon juice
2 tbsp extra virgin olive oil
1/8 tsp salt
Freshly ground pepper, to taste

Instructions

1. Slice the zucchini in half lengthwise, then use a mandolin to cut into long strips. Set aside on a paper towel to absorb any extra liquid.

2. Blend together the basil, garlic, pine nuts, lemon juice, olive oil, and salt in a food processor until evenly combined. Add additional salt and pepper to taste.

3. Spread about two teaspoons of the pesto over a strip of zucchini. Place a tablespoon of chopped tomato on the end of the strip and carefully roll up the strip. Secure with a toothpick. Repeat with remaining ingredients. Chill until ready to serve.

Servings: 4-6
Difficulty: Easy

(View more: Easy Paleo Snacks)

17 Bite-sized Low Carb Paleo Snacks for Weight Loss
Jess (Paleo Grubs)



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Easy Keto Dinner Idea (Freezer-to-Table in 30 Minutes!)

Posted on January 28, 2019 By In Diet With no comments

I cooked a super easy keto meal yesterday that turned out amazingly delicious. I’ll walk you through the details.

This is an EASY one too: literally freezer-to-table in about 30 minutes. 😉

Easy Keto Dinner Recipe For One

Since I travel a lot and my schedule is very fluid, I never know when I might cook. More often than not if I buy fresh produce it goes bad before I can use it – or use it ALL even, since I’m only cooking for one.

I do try to keep low carb foods in the freezer though, for nights like this when I want to throw together a delicious and healthy meal at home.

I love steam-in-the-bag frozen low carb vegetables!

I had a bag of frozen shrimp, broccoli florets and cauliflower rice…

Easy Keto Dinner Ideas with Frozen Foods

I dumped the frozen shrimp in a big bowl and covered them with water and left them on the counter to thaw. I can’t remember how long that took because I went about some chores and came back to it in a bit.

I put the Broccoli Steamables in the microwave for 4 minutes, then preheated the oven to 400 degrees and spread the broccoli out on a foil lined pan.

(That makes for easy clean-up! And if you do it right, you don’t even have to wash the baking sheet. 😉 )

I drizzled olive oil over the broccoli and sprinkled it with salt and garlic powder, then popped it in the oven. How long you cook it depends on how roasted or crisp you want it.

Keto Sides - Easy Roasted Broccoli

I like mine CRISP and “toss it” a few times to get it roasted more evenly.

Next I plucked the tails off the shrimp and patted them dry, then tossed them in a skillet with a tablespoon of butter and Oh My Spice Sweet & Savory seasoning – which is AMAZING, especially on seafood!

Easy Keto Dinner Recipe with Shrimp

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I drained the butter off and turned the heat up to sear the shrimp real quick, added about 2 TBSP of Chipotle Aioli (a spicy mayo) to the hot butter and stirred it together good…

… then poured that creamy buttery sauce back over the shrimp and let it simmer for a minute. Not long because you don’t want your shrimp to get tough.

Shrimp Keto Recipe - Easy Low Carb Dinners

Meanwhile I had steamed the cauliflower rice in the bag for about 4 minutes, dumped that in a skillet with a dash of salt and a TBSP of butter – then added 1/4 cup (4 tablespoons) of zero carb pimento cheese to it:

Fast Keto Sides - Creative Cauliflower Rice Recipe

This is the pimento cheese I used. I found it in the Kroger deli:

Zero Carb Pimento Cheese

That made my cauliflower rice creamy and cheesy – and oh so tasty! 🙂

Easy Cheesy Cauliflower Rice - Keto Sides

Meanwhile the broccoli was fairly well roasted…

Roasted Broccoli - Keto Side Dish Recipes

Since I was cooking for one (just me!) I portioned out everything before I made my plate so I could try to log it at least semi-accurately – and put the rest away for leftovers.

Easy Keto Meal Prep Dinners

All the different textures and flavors combined made for a fabulous dinner! Creamy cheesy cauli rice, crisp garlicky broccoli, sweet & spicy seared shrimp… YUM. 🙂

Healthy Keto Dinner Ideas - Pescatarian Low Carb Meal

It turned out pretty too. 🙂

Talk about a delicious meal!

Easy Keto Meals - Cooking Low Carb For One

 

Since I didn’t put everything into the MyFitnessPal recipe calculator or portion it out as closely as I normally would (based on package servings), I sort of guesstimated what I put on my plate and ate when I logged my dinner:

Tracking Keto Macros in MyFitnessPal

 

I think I may have eaten a little more of it than ended up in MyFitnessPal. 🙂

I’m okay with that though, it was close – lol.

I was out of the Chipotle Lime Mayo I prefer so I used what I had left of a Chipotle Aioli from the grocery store. But the Primal Kitchen products are definitely best – highest quality ingredients (no soy!) and the best flavor.

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That mayo makes such a GREAT sauce with just enough “kick” to make a meal enjoyable – and I don’t even like spicy foods! You can add a TBSP (or two) to practically anything you want to have a nice creamy sauce.

It’s great for drizzling over salmon too. 😉

Or a salad even!

This was a really easy “freezer-to-table” healthy keto dinner and so delicious. I hope this at least gave you some creative ideas to consider to mix things up a little…

Who ever thought of cooking with pimento cheese and mayonnaise?!

Me, lol. 🙂

How are things going with you?

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

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The Empowering Neurologist – David Perlmutter, MD and Dr. Lisa Mosconi

Posted on January 28, 2019 By In Diet With no comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

Today’s interview is with Lisa Mosconi, PhD. She is the associate director of the Alzheimer’s Prevention Clinic at Weil Cornell Medical College in New York. Prior to that she served as the director of the Nutrition and Brain Fitness Lab at New York University, School of Medicine.

Dr. Mosconi holds a dual PhD degree in neuroscience as well as nuclear medicine from the University of Florence, Italy, and is board-certified in integrative nutrition.

I think will really enjoy this interview and learn about her new book, Brain Food, which not only looks at nutrition but also leverages the science of nutritional genomics, and even the emerging science relating to the role of the microbiome in brain health. The book provides recommendations that we can all use with respect to the foods we eat and, interestingly, she does challenge some of our long-held notions.

I hope you enjoy this discussion.

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My Keto Muffin Recipe & Food Diary (Plus A Gross Low Carb Food – Don’t Buy This!)

Posted on January 24, 2019 By In Diet With no comments

It’s time for the Week Three Weigh-In if you’re participating in the 2019 Keto Challenge! You can post your progress in the group thread, or here on this post if you prefer. It’s never too late to join in! See the challenge details here.

Keto SnacksI’ve shared my keto muffins recipe before but I made them with a new twist – so I’ll share that with you again. 😉

I totally fell in LOVE with silicone molds too, because I finally had a chance to use my new set.

What a difference those make!!

First though, a quick photo tour of my keto food diary for yesterday – so you can see what I ate and how I logged it, for ideas and inspiration.

Plus a low carb find at Kroger this week that I did NOT like. 😛

My Keto Meals on Tuesday

I got up early and did a double batch of baking for some easy keto meal prep for the week. I’m traveling again next week, but since I’m home all week this week… I figured it would help to have a few things on hand! 😉

I made the Keto Drop Biscuits recipe again from the Southern Keto Cookbook by Natasha Newton (there’s a picture of us together at that link).

Keto Meal Prep Ideas

This time I added a cup of shredded cheddar to make Cheddar Drop Biscuits. A bit more savory, and something I could easily grab & eat by itself or with a meal.

Several people have asked me for the recipe, but I don’t think I’m allowed to copy & share a recipe out of her cookbook

Keto Cheddar Biscuits

I also made “Apple Pie Cinnamon Crunch” Keto Muffins while I was in the kitchen doing some baking, and those turned out DELICIOUS! ♥

I’ll share the recipe with you below.

Nutty Keto Breakfast Muffins Recipe

For breakfast I tried one of the muffins fresh out of the oven, and ate two of the cheddar drop biscuits.

It was a busy morning, so it was nice to have something easy to grab and eat at my desk. 😉

For lunch I decided to have the biscuits with a bowl of chili.

I’ve been craving chili lately with the COLD weather, and I found this Skyline low carb chili at Kroger the other day:

Low Carb Canned Chili

I checked the ingredients first and they seemed fine:

Low Carb Canned Chili Ingredients

It was only 2 net carbs per one-cup serving too:

Keto Friendly Canned Chili

Per my usual I measured everything out: one cup of the chili, two tablespoons of Daisy brand sour cream, 28 grams of shredded cheese – and of course my two low carb cheddar biscuits. 🙂

My handy little Ozeri Kitchen Scale makes tracking macros SO easy!

Tracking Macros for Keto

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Sadly, I did NOT like this chili.

I was really disappointed too, because I’ve been craving chili lately. But it just had a funky taste and a weird texture to me. 😛

Easy Keto Chili

I stirred in the cheese and sour cream and crumbled my cheddar biscuits in it even, to try to make it edible -lol.

Keto Chili and Low Carb Biscuits - Keto Meal Ideas

I couldn’t finish it. I did eat the biscuits and most of it at least, but I didn’t bother trying to subtract out the portion I didn’t eat in my food diary below.

I hate to throw out food, but… Blech! 😛

I was up late so when I got hungry again later I whipped up something YUMMY – just a bowl full of my favorite foods all together.

It’s 2 ounces of Philadelphia cream cheese, 2 TBSP of Legendary Foods Peanut Butter Cup almond butter, a serving of Lolli’s Low Carb Granola all topped with the FBOMB Macadamia w/Sea Salt nut butter. ♥

Keto Fat Bomb - LCHF Dessert Ideas

Note: That’s my least favorite of the 5 flavors of Legendary Keto Nut Butters. The other four are AMAZING! Our coupon code there is: LOWCARBTRAVELER

Also, they just came out with pizza flavored seasoned almonds!!

That was amazingly delicious btw, like PIE – without the baking.

~

Here’s how my macros worked out for the day. Even if I had taken out what I didn’t finish of the chili, I did go over my usual 20 net carbs max/day goal by a bit.

Considering I hardly ate the two days before I didn’t sweat it that much. 😉

Tuesday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

2365 Calories
30 Net Carbs
Protein: 80 grams
81% Fat, 14% Protein

How To Get Net Carbs In MyFitnessPal (Free)

You’ll notice that Protein is only 14% of my total daily calories, yet I had 80 grams of protein. The recommended daily amount of protein for women is 46 grams a day.

So while I’m eating “high fat” I’m also getting *plenty* of protein.

This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explanation & illustration of proper macro ratios:

Keto Macros & Tracking Made Simple

 

My Keto Muffin Recipe

I’ve shared this recipe multiple times over the last couple of years in my collection of nut butter recipes and it’s also the same recipe I use to make keto waffles and pancakes. It’s a very versatile recipe!

Keto Breakfast Recipes

This time I decided to add some CRUNCH by adding in Cinnamon Pecan Crunch keto granola from Lolli’s Low Carb Granola, which is only 1 carb per ounce. ♥

Keto Sweets - Gluten Free Low Carb Granola

The “magic ingredient” to my keto muffin recipe is nut butters.

I especially love working with the Legendary Flavored Nut Butters because they are already… flavored! But I’ve baked with regular almond butter, Pili Nut Butter, even Macadamia nut butter would be great.

For this recipe I used Keto Friendly Apple Pie Almond Cashew Butter.

Keto Friendly Nut Butters

That stuff is amazing. It really DOES taste like apple pie! 😉

Between the Cinnamon Pecan granola and the Apple Pie nut butter, you can see just how much FLAVOR is packed into these keto muffins!

I called them Apple Pie Cinnamon Crunch Muffins. *YUM*

Chunky Muffins Keto Recipe

Apple Pie Cinnamon Crunch Muffin Recipe

Ingredients:

For this recipe I personally left out the sweetener and cinnamon, because the keto granola is sweetened and also has a cinnamon flavor – but it would have been even better with both added in.

You can use any keto friendly nut butter and add in a variety of things like walnuts, keto chocolate chips or blueberries for example.

* Note: I use Granular Swerve as the sweetener in this recipe because it measures the same as sugar and leaves NO aftertaste in my low carb recipes. If you use a different sweetener, you’ll want to use the equivalent to 1 TBSP of sugar.

Directions:

It helps if your eggs are not TOO cold, to prevent the melted butter or oil from clumping on you, and you definitely want your nut butter to be room temperature. I usually whisk my eggs first and set them aside on the counter while preparing everything else.

Preheat the oven to 350 degrees.

Stir together the first three ingredients until smooth. Add the other ingredients. Mix well. If you’re adding in the Granola or nuts, I like to break them up/crush them a bit by hand or using a measuring cup, then simply fold them in at the end.

Use a silicone muffin mold, grease a muffin tin liberally or line a muffin tin with muffin papers.

Dip out a heaping 1/4 cup of batter for each muffin. Bake at 350 degrees until golden brown. Check after 10 minutes. Depending on the size of your muffins, they could take 10-18 minutes. They are done when a toothpick comes out clean.

Silicone Molds for Keto Baking

This was my first time using this silicone baking set I got on Amazon and I totally FELL IN LOVE with it!

I will never EVER bake with muffin papers or a traditional muffin pan again. 😛

Without even oiling it, the muffins come out SO easy and so clean!

Keto Baking with Silicone Molds

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That silicone set comes with mini molds and individual muffin molds too which is perfect for your low carb meal prep and for making keto fat bombs, and also making a full muffin recipe. This was such a GREAT find. ♥

The muffins turned out beautiful and delicious as usual!

Nutty Keto Breakfast Muffins Recipe

I used a heaping 1/3 cup and made 8 larger muffins this time, instead of the usual 10 (I think that’s what it usually makes). That plus adding in five full ounces of the Keto Granola – oh, and I added in an extra 2 TBSP of the Apple Pie Nut Butter too 🙂 – made my larger muffins come out to 4 net carbs each.

Normally I make them smaller and use the normal amount of nut butter, but I wanted these extra-apply and HEARTY too. And at ~300 calories and A LOT of flavor these are filling enough to get me through breakfast hours with a pat of butter.

Gluten Free Granola Keto Muffins Recipe

 

If you make the muffins by my recipe outlined above yours will be lower in carbs, depending on what you use and what you add to them of course.

My Cinnamon Spice Keto Muffins were only 1.25 net carbs each, for example.

I use the Free MyFitnessPal Recipe Calculator to enter in my ingredients based on my own labels and amounts, and the number of servings I make it into, which makes logging your portions super easy.

That same recipe makes AMAZING pancakes too. 😉

Anyway, I hope this gives you some ideas to work with. Some people said they love the Skyline chili. I thought I would use it to make “chili cheese dogs” (sans bun) with my Oscar Mayer Smokies this week – but I really just didn’t like the flavor of it.

How are things going with you?

Don’t forget to weigh in today…

Leave a comment and let’s chat!:)

Best,
Lynn Terry,
aka @LowCarbTraveler

 

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Green Tea Offsets Worsening Human Diet

Posted on January 24, 2019 By In Diet With no comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

So much has been written over the years extolling the health benefits of green tea. Green tea has been reported to be effective for weight loss, antioxidant effects, reducing risk of cancer, protecting the brain from Parkinson’s disease and Alzheimer’s, reducing risk of heart attack, and even for helping a person live longer. As it turns out, there is a fair amount of validation supporting many of these health claims. In fact, as it relates to living longer, one very extensive Japanese study involving 40,000+ adults over 11 years, shows that those individuals who drank 5 cups of green tea or more each day saw their risk of death reduced by 23%, for women, and 12%, for men.

As you might expect, I am especially interested in research related to brain health and functionality. As such, I was extremely interested in a recent publication that evaluated one component in green tea that shows high biological activity. The chemical, epigallocatechin-3-galate, better known as EGCG, has been long known as being one of green tea’s components most responsible for its reported health benefits.The report begins by drawing attention to the fact that obesity, an international epidemic, increases the risk of insulin resistance as well as age–related cognitive decline. The researchers designed a study to evaluate the protective effects of EGCG in terms of the development of insulin resistance and memory impairment in laboratory animals with a high-fat, high fructose diet.

The researchers demonstrated that the green tea component, EGCG, has a dramatic ability to reduce insulin resistance as well as cognitive changes that were otherwise seen in the laboratory animals on this specific diet. Interestingly, they found that in the group receiving EGCG there was a robust increase in the action of BDNF. BDNF, as we have discussed previously, is associated with the growth of new brain cells, protection of brain cells, and even enhancing how brain cells connect to each other.

Recognizing that the diet used in these laboratory animals, being very pro-inflammatory, and very much mimicking what we are now seeing globally in humans, the author’s conclusion may have important implications for how we might offset the damaging effects of the Westernization of the global diet, as they stated:

To our knowledge, this study is the first to provide compelling evidence that the nutritional compound EGCG has the potential to ameliorate high-fat, high-fructose triggered learning and memory loss.

Further extending the implications of their research, Dr. Xuebo Liu, one of the study’s participants, was quoted in Science Daily stating:

Green tea is the second most consumed beverage in the world after water, and is grown in at least 30 countries…The ancient habit of drinking green tea may be a more acceptable alternative to medicine when it comes to combatting obesity, insulin resistance, and memory impairment.

Obesity, insulin resistance, and memory impairment, indeed. These issues are epidemic and pervasive. Their solution resides in raising global awareness as it relates to dietary choices. But what we’ve learned in this new research is that even if appropriate dietary choices are not engaged, simply consuming green tea may help to offset some of the detrimental implications of global dietary trends.

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More Easy Keto Meals: 3-Day Low Carb Food Diary

Posted on January 23, 2019 By In Diet With no comments

My scales seem to be STUCK this week but I just keep powering through with my keto macros and daily workouts.

Keto SnacksI’m doing a really simple home workout, but I’m doing it consistently. It’s 10 squat lunges, 20 tricep dips, 20 donkey kicks and 20 glute bridges.

I’m FEELING that too, but I’m going to be adding in more body weight and toning exercises as I can.

I didn’t have much of an appetite Sunday and Monday so my calories are way lower than usual, but still no movement on the scale.

Like I said, I just keep on keeping on. The scales will move again when they’re ready! 😉

You can see what I ate on Wednesday, Thursday and Friday in my last 3-Day Keto Food Diary then below is what I ate on Saturday, Sunday and Monday…

My Keto Meals on Saturday

I had a quick snack-style breakfast at my desk on Saturday morning: one 30 gram serving of raw pecans and two servings of Peanut Butter Macadamia Keto Granola (that’s our discount link) – with my usual coffee and water of course!

Easy Keto Snacks, Gluten Free and Low Carb High Fat LCHF

I had cheesy scrambled eggs for lunch, then I went to Kroger to pick up some almond flour for some baking I wanted to do this week.

While I was there, I spotted this great find in the Kroger Deli: a zero carb pimento cheese! And it’s DELICIOUS.

Zero Carb Pimento Cheese

I also picked up an Atkins meal so I could have an easy dinner when I got back, and decided to try that pimento cheese IN my Atkins meal…

Easy Low Carb Dinner Ideas

I cooked the Chicken & Broccolo Alfredo by the instructions, then topped it with both pimento cheese and Daisy brand sour cream.

Dressing Up Atkins Meals

But the REAL magic happened when I stirred it all together!

It came out super creamy and deliciously rich. And such an easy way to make a “keto casserole for one” style dinner. 🙂

Easy Keto Casserole for One

That was REALLY good.

Saturday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

1828 Calories
17 Net Carbs
Protein: 83 grams
78% Fat, 18% Protein

How To Get Net Carbs In MyFitnessPal (Free)

You’ll notice that Protein is only 18% of my total daily calories, yet I had 83 grams of protein. The recommended daily amount of protein for women is 46 grams a day.

So while I’m eating “high fat” I’m also getting *plenty* of protein.

This is why you can’t go by grams, but rather have to go by ratios or percentages. See this link for a detailed explanation & illustration of proper macro ratios:

Keto Macros & Tracking Made Simple

 

My Keto Meals on Sunday

I know this is not a “traditional breakfast” lol, but that pimento cheese is SO good I decided to make a snack plate to take to my desk while I worked on some creative projects.

Simple Keto Snacks - Flax Crackers and Zero Carb Pimento Cheese (LCHF)

I ate the pimento cheese with both Onion Garlic Flax Crackers and FBOMB Keto Krunch cheese crisps.

I’ve never been a fan of flax crackers, it’s just a texture thing for me, but these did have really good flavor. I don’t like the baked cheese products either, again just a preference – I find them ALL too salty. But FBOMB does make good clean products.

Keto Crunchy Snacks - Savory Gluten Free LCHF

Honestly I would have eaten pretty much anything with that pimento cheese! 😉

I had cheesy eggs again for lunch/dinner.

My 3 Day Keto Food Diaries with LCHF Macros

I snacked on my first plate throughout the day, and didn’t even end up finishing that. I just didn’t have much of an appetite on Sunday.

I think the full amount of each is still logged in my MFP diary though even though I didn’t finish ALL of it…

Sunday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

1347 Calories
8 Net Carbs
Protein: 59 grams
80% Fat, 18% Protein

 

My Keto Meals on Monday

For breakfast I made cheesy eggs and fried up an Oscar Mayer Smokies link to go with those.

Easy Keto Breakfast Ideas

This is what the Smokies package looks like:

Oscar Mayer Smokies

I had some errands to run in the afternoon so I picked up dinner at Gondola, a Greek/Italian place.

I got the Philadelphia smothered with mozzarella & sauteed mushrooms (no onions) with roasted broccoli & cauliflower:

Low Carb Takeout - Easy Keto Dinners

I ended up making two meals out of that.

Oddly no appetite yesterday either. But what I did eat was great!

Monday’s MyFitnessPal Keto Food Diary

MyFitnessPal Keto Food Diary with LCHF Macros and Net Carbs

1294 Calories
15 Net Carbs
Protein: 83 grams
69% Fat, 26% Protein

 

I’ll have some fun Instagram Giveaways rolling out this week!

If you’re on Instagram, be sure to follow me: @LowCarbTraveler on Instagram if you aren’t already. And you may want to “turn on notifications” for my posts this week, because I’m going to roll out some FUN “100K Giveaways” for some of your favorite keto products.

The giveaways are a way to celebrate the milestone of 100,000 followers on my Instagram account, and to give back to the community that follows me there. ♥

How are things going with you?

Any thoughts or questions on today’s food diary?

Leave a comment and let’s chat!:)

We have Weigh-In Wednesday tomorrow, so I’ll send you the link for that in my next post.

Plus I’ll share with you what I baked today! 🙂

Best,
Lynn Terry,
aka @LowCarbTraveler

p.s. If you missed it I did a detailed Value Breakdown on this month’s Keto Krate box, which includes 13 keto snack ideas.

 

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Simple Carbs Threaten the Brain

Posted on January 23, 2019 By In Diet With no comments

David Perlmutter M.D. – Empowering Neurologist: The food, the facts, the science to control your genetic destiny.

Today’s video takes a look at a subject that’s at the forefront of our discussion on this blog: how lifestyle choices can impact the fate of your brain. Specifically, we’re looking at how the lifestyle choices that can lead to the development of diabetes may also play a role in raising your risk for Alzheimer’s disease (remember, a disease for which there is no cure).

A new study, published in Frontiers in Aging Neuroscience, explores changes we see in brain energetics, or the brain’s ability to utilize fuel. Traditionally this is looked at considering glucose, or sugar, as a fuel source.

What this study found is that changes are taking place in the brain much earlier than we think, in fact taking place before signs of Alzheimer’s may actually be manifesting! And what this also shows us is a dangerous link between Type 2 diabetes, insulin resistance, and Alzheimer’s disease.

Let’s dive in to explore further.

For more on diabetes and Alzheimer’s disease, click through to our Focus pages to stay up-to-date with the latest science.

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13 Keto Snack Ideas from the January Keto Krate

Posted on January 21, 2019 By In Diet With no comments

I wasn’t actually going to do my usual value breakdown of this month’s Keto Krate because I’ve been short on time lately, but THREE different people have asked me when it will be up -lol… so here you go. 🙂

* Spoiler: It would cost you $190.55 to order each of these products individually when you can get the entire box of keto snacks for only $34!

Whether you’re interested in subscribing to the monthly Keto Krate box or not, these monthly value breakdowns are a great way to discover new keto snacks you might want to try.

If you got this January Keto Krate, I’d love to hear YOUR thoughts: what you’ve tried & what you liked or didn’t like. Leave a comment & let’s discuss. 😉

This month’s box is a FULL one – with 13 keto products!

2019 January Keto Krate

Right now you can get 15% off THIS Keto Krate box with the code TRAVELINGLOWCARB15, making this box only $34 (with free shipping).

Here are examples from the December Krate and November Krate. Those boxes are no longer available, but the keto products are – and I always give you the best/cheapest places to order them. Those posts plus this one will also give you a better overview of what to expect from Keto Krate each month.

What is Keto Krate?

Keto Krate is a monthly delivery service where you get a box full of different keto snacks to try every single month.

It’s $39.99/mo with Free U.S. Shipping, but you can get your first box for only $34 using my affiliate link and my 15% off discount code: TRAVELINGLOWCARB15

It is always Gluten Free, all products are 5 net carbs or less (usually way less), no malitol – ever, and they are very soy conscious.

It’s a FUN way to try a variety of high quality keto products at WAY less than it would cost you to order them individually yourself.

Note: there are less than 500 of the January Keto Krate boxes left, so these are going to sell out FAST. But whether you plan to snag one or not (the box IS definitely the better value) I hope this list of snack ideas proves helpful to you…

Here are the 13 Keto Snacks in the January Keto Krate

I included the BEST prices for each product as listed on Netrition, Amazon, or their website using my affiliate links & discount codes in some places for you so you can order (or reorder) each of these keto products at the cheapest possible places. 🙂

Keto Bars in the January Keto Krate - Gluten Free Low Carb Snack Ideas

ChocoRite Chocolate Crispy Caramel Candy Bar⁣

You can get a box of 16 for only $16.99 on Netrition + 6.99 flat rate shipping

The box of 16 packages is $28.26 & Free Shipping on Amazon.

The same box is 19.99 + $6 flat rate shipping = $25.99 on the Chocorite website.

If you’re placing an order from Netrition anyway that’s the best deal, as the flat rate shipping will cover your whole order – or they have FREE shipping on $99+ orders.

Kiss My Keto Chocolate Cookie Dough Keto Bar

You can get a box of 12 bars, 4 of each of their 3 flavors, for 39.99 + Free Shipping on Amazon.

You can get a box of 12 bars all one flavor OR a variety box for $39.99 on Netrition (plus their $6 flat rate shipping, or FREE shipping on larger orders).

They are sold out on the Kiss My Keto website but the price would be $49.99 (marked down to 39.99) + the cheapest/slowest shipping to my location was $6.87 = $46.86 total. They do offer free shipping over $45.

It would be cheapest to get them on Amazon as a single item order, unless you’re already placing an order with Netrition – as the flat rate or free shipping would cover everything you order.

Keto Nuts and Snacks

Iota Pink Himalayan Salt Roasted Sunflower Kernals

You can get these at a variety of specialty stores, including Whole Foods. See their Store Locator here. On their website you can get a case of 6 for $23.34 + $10 shipping = $33.34 total. They do offer free shipping on orders over $70.

Pizootz Peanuts Bay Spice Premium Artisan Peanuts

You can only get the 1.45 Ounce in a pack of 18 on Amazon, but they’re currently out of stock. You can get the 5.75 Ounce bag for $7.99 + free shipping and they have a great variety pack on Amazon with 9 different flavors (2 of each, 18 bags) for $37.95 + free shipping if you want to try several of their flavors.

On their website you can only get a 16oz bag for 19.95 + free shipping.

So Amazon’s 5.75 ounce bag is the cheapest option.

NUI Ginger Something Keto Cookies in the January Keto Krate

Nui Ginger-Something Keto Cookies

I have a coupon code for NUI Cookies. They come in a 4-pack of 8 cookies for $14.95 ($13.46 using my coupon code) + $5.95 shipping, for a total of $19.41. The coupon code is LOWCARBTRAVELER.

But you can get the same 4 Pack (8 cookies) on Amazon for only $18.23 + free shipping – which is slightly cheaper.

Keto Savory Crunchy Snacks

Foods Alive – Gourmet Organic Foods Mexican Harvest Flax Crackers

You can pick these up at Kroger and several stores offline.

The 4oz bag is $6.99 + $7.10 shipping ($14.09 total) on their website. You can signup for their email newsletter to get a one-time 20% off discount, making the total $12.69 with the $1.40 discount for one bag.

You can get single bags on Amazon as low as $7.41 + free shipping, which is the cheaper way to go. You can also get a variety pack with 6 flavors on Amazon for $35.94 + free shipping too.

I’m not a huge fan of flax crackers, but I *am* eating some today with a zero carb palmetto cheese that I found in the Kroger deli this week – which is a nice combo. 😉

Meals For Muscle Barbecue Pro-Puffs Crunchy Snack

Offline Store Locator: https://mealsformuscle.com/store-locator/

These are $3.99 + $4.50 shipping ($8.49) on their website but you can get 20% off if you sign up for their email newsletter – making them $7.69 total with shipping after the 80 cent discount.

Amazon only has 2 flavors, but they’re only $4.99 + free shipping for Honey Sriracha or Tomato Basil, so that’s definitely a better deal if you want to try those flavors instead.

Keto Sweet Snacks

Synchro KetoManna Chocolate Wonderfood

You can get these on Amazon in a box of 10 Packets for $25.07 + free shipping.

On their website they are $24.97 + $4.77 shipping ($29.74) for a box of 10 packets. They do offer free shipping over $200…

So Amazon is the better deal for these, if you want TEN packets – so hopefully you’ll like them! 😉

Sukrin USA Original Milk Chocolate Bar

You can get these on the Sukrin website for $2.99 + $7.25 shipping for a total of $10.24 for a single bar.

You can get them on Netrition for only $2.69 each.

They only have the Milk Chocolate Coconut (not the original) on Amazon and you have to buy a box of 20 bars for $57.50 with free shipping there.

Netrition is defintiely the cheapest option for this product, which I’ve heard is DELICIOUS. Have you tried it yet??

Keto Meat Sticks - Beef Sticks in the January Keto Krate

Stryve Biltong Mesquite Barbecue Biltong Beef Stick

You can get these at some local stores like Kroger, Wal-Mart, Vitamin Shoppe, etc. On their website you can get 2 sticks for $3.98 + $5.95 flat rate shipping = $9.93 total.

Amazon has a larger bag of 16 servings for $23.99 & free shipping but the 2-stick pack on their website is the cheapest way to try them first.

Tomer Kosher Cajun Beef Stick

You can get these on Amazon in a box of 10 for $13.99 + free shipping . It’s the same price on their website, but you can get $5 off your first order by signing up for their email list – making it only $8.99 if the $5 off works.

Gluten Free Keto Bars - Low Carb Snacks

Ketowatt Original All Natural Keto Bar

You can get ONE bar for $4.99 on their website with free shipping. With tax mine came to $5.45

On Amazon you’d have to buy a box of 12 bars for $24.99 + free shipping.

Dang Foods Lemon Matcha Plant-Based Keto Bar

You can order a single bar on Netrition for $2.49 or a box of 12 for $26.99 (+ flat rate shipping).

On Amazon it’s $33.20 for a box of 12 ($2.77 each) with free shipping. Their website is the same price as Amazon: $33.20 for 12 bars + free shipping

They have a variety box of different flavors on both Amazon and their website for the same price, or you could buy one of each of the 3 flavors for $2.49 each on Netrition if you wanted to try them all first.

 

Keto Krate always includes fun, creative low carb recipes for at least one of the products in each box – plus coupons & discount codes too.

Keto Snack Ideas

Price Breakdown & Comparison

You have to order most of the items in bulk or by the box instead of individually, and from a variety of websites. Using the cheapest options (not necessarily the best value), it would cost you $190.55 to purchase these products on your own.

That makes the Keto Krate a GREAT value at only $39.99 + Free Shipping! You can cancel anytime, or even order individual Krates on their website now too. They also include coupons & discount codes in every box, increasing the value even more.

They’re shipping this Keto box next business day right now. 👉 Go to: https://www.TravelingLowCarb.com/krate and use coupon code TRAVELINGLOWCARB15 for 15% off your first box. ⭐💕

It’s NICE to be able to try individual products at such a great price!

 

Cool Keto Krate Facts:

  • Always Low Carb: All snacks in Keto Krate have less than 5g of carbs per serving. Often much less.
  • Gluten Free Guaranteed – Always!
  • No Contract / Money-Back Guarantee: You can cancel at anytime, there’s no long term contract. And your satisfaction is guaranteed!
  • NO MALTITOL / NO ASPARTAME

You get something different in your Keto Krate every single month, so it’s a great way to discover interesting new low carb products you may fall in love with.

Plus… who doesn’t LOVE to get a big fun box of surprises in the mail? 🙂

What better way to reward yourself, and keep keto FUN?!

Are you already a fan?

If so, what did you try out of this box so far?

This January Keto Krate will stop shipping soon, but if you sign up today you’ll get this same box when they ship the next batch tomorrow! 🙂

You can cancel anytime, by the way – you don’t have to commit to a contract.

I would love to hear what YOU tried from this box so far, what you loved and what you didn’t, or what you would like to try from the list above if you don’t subscribe to Keto Krate’s monthly delivery service.

It takes a lot of work to do these detailed price comparisons of each product in the box, but I wanted to do the research for you – and give you links where you could find the products individually. Because it’s FUN to discover new low carb foods & fresh options to mix things up a bit – even if you don’t subscribe to “the box.” 😉

I look forward to hearing your thoughts…

… or any questions/comments you have!

Best,
Lynn Terry,
aka @LowCarbTraveler

Low Carb Snack Box


 

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