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The Red Tea Detox

A New Flavor for a Healthful Breakfast

Posted on January 30, 2018 By In Diet With disabled comments

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

I’ve received a number of questions lately on how to bring some new flavors to breakfast. While keeping in mind that a brain healthy diet is rich in a number of foods, I certainly have a few favorite breakfasts that are my regular go-tos on days that I decide to eat breakfast

One I’d like to share with you today is this delicious recipe for pumpkin breakfast pudding. It’s a great source of the nutrients you need to start the day, and tastes great without being full of sugar. So give this a shot tomorrow!

And in the comments, let me know what some of your favorite breakfasts are!

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The Red Tea Detox

17 Creative Ways to Make and Cook with Applesauce

Posted on January 30, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Applesauce is a beloved side dish that can be served with just about any meal, sweet or savory, and can be used to add moisture and sweetness or baked goods. Try some of these paleo-friendly recipes for applesauce and for all the goodies that can be made with it.

applesauce recipes

1. Slow Cooker Spiced Pear Sauce
This apple and pear sauce is so creamy and smooth, you almost won’t believe it. I love the spicy flavors of star anise, cinnamon stick, and vanilla bean making this sauce a gourmet mile away from store-bought plain applesauce. And you don’t even need an added sweetener because the pears are so naturally sweet!

Paleo Apple Cinnamon Bread
Photo: Bakerita

2. Paleo Apple Cinnamon Bread
Applesauce is one of the main ingredients in this paleo quickbread, giving it a naturally sweet flavor and so much moisture you won’t be able to get enough of it. Creamy almond butter also adds lots of protein, so your only flour is a little bit of coconut flour.

3. Homemade Cinnamon Applesauce
This unsweetened homemade applesauce has more of a classic flavor from just apples and cinnamon. Fuji apples are the perfect apple to use and they’re the one called for in this recipe, because they’re sweet and they cook down easily into a creamy sauce.

4. Real Raspberry Applesauce Gelatin
This homemade snack is a perfect alternative to corn syrup sweetened Technicolor Jell-O. And your kids will love it! This version is made with fruit juice or water, grass-fed gelatin powder, frozen raspberries, and plain unsweetened applesauce—homemade would be most delicious.

5. Slow Cooker Green Applesauce
No, this applesauce isn’t green. But it is made from green apples! The green apples give this sauce a naturally tart flavor, and since its unsweetened, you get to appreciate than natural flavor along with a hint of cinnamon (optional) and some lemon juice to help preserve the color.

Slow Cooker Applesauce Chicken
Photo: Strength And Sunshine

6. Slow Cooker Applesauce Chicken
I love my slow cooker and never miss an opportunity to use it, so I really love this sweet and savory applesauce chicken. It’s made in your Crock Pot with chicken breasts, unsweetened applesauce, onion powder, garlic powder, black pepper, and a bit of cinnamon. So yummy and definitely a hit with the kids.

7. A Healthier Applesauce
If you like your applesauce sweet, but you want a healthier version than store-bought sweetened applesauce, try this one made with Granny Smith apples, Grade B maple syrup (richer in minerals than Grade A), a cinnamon stick, and a sprinkle of ground cinnamon for serving.

8. Three Ingredient Crock Pot Applesauce
If you want to make your applesauce in the slow cooker, you’ll end up with an amazingly flavored sauce from all that slow cooking. The deep flavors are perfect! For this recipe, all you need is coconut oil, a cinnamon stick, and sweet baking apples.

9. Apple Pie Ice Cream
Made with a combination of coconut milk and homemade crock pot applesauce (recipe included, or you could use your own), this sweet and creamy ice cream is totally paleo and totally awesome. It’s sweetened with just a touch of maple syrup and a pinch of sea salt brings out the flavors beautifully.

Dutch Plum Tart
Photo: Perchance to Cook

10. Dutch Plum Tart
This awesome tart is filled with applesauce and made with a crust of golden flaxseeds, almond flour, maple syrup, and seasonings. Personally, my favorite part is the streusel topping made from cinnamon, coconut butter, and more sticky, sweet maple syrup.

11. Slow Cooker Honey Vanilla Applesauce
I’m one of those people that would throw vanilla into just about any sweet dish, so I love that it’s included in this applesauce recipe along with honey and some salt to boost the natural sweetness of the apples. This applesauce is a bit fancier than the plain version!

12. Applesauce Waffle
Made with eggs and chunky homemade applesauce, this coconut flour waffle is grain free, healthy, and delicious. Ghee, vanilla, cinnamon, and nutmeg take charge of the flavorings, and you can top your waffle with coconut vanilla whip and toasted coconut flakes, cinnamon, and chopped nuts.

13. Grain Free Applesauce Pancakes
With eggs, applesauce, almond meal, vanilla, and maple syrup, these pancakes are naturally delicious and grain free without any weird texture issues or special methods. Just make sure your pan is at the right temperature and you’ll have a healthy breakfast in no time.

Cranberry Applesauce
Photo: Paleo On A Budget

14. Cranberry Applesauce
This cranberry applesauce would be great for Thanksgiving, and it’s so easy to make. Imagine how tasty it would be as a replacement to that canned jelled cranberry sauce. This one only has three tablespoons of maple syrup as the sweetener.

15. Pork Chops and Applesauce
This page is both a recipe (or two recipes) and a serving suggestion. The homemade applesauce is so tasty served with pork chops seasoned with sea salt, black pepper, cinnamon, turmeric, ground cumin, coriander, cardamom, cloves, allspice, and cayenne pepper.

16. Homemade Raspberry Applesauce
Want to dress up your homemade applesauce? Try this version with raspberries! All you need is apples, fresh or frozen raspberries, lemon juice, and a few pinches of your favorite spices like cinnamon or ginger. Id’ probably add half of a scraped vanilla bean. Yum.

17. Curried Applesauce
Finally, a savory-spicy applesauce like none you’ve had before. This curried applesauce is made with garlic and onion powders, turmeric, paprika, garam masala, cinnamon, and lemon juice. Try serving it alongside meats or vegetables!

17 Creative Ways to Make and Cook with Applesauce
Jess (Paleo Grubs)

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Low Carb Apple Pie Pancakes & Muffins

Posted on January 29, 2018 By In Diet With disabled comments

Keto SnacksI mentioned we’ve been experimenting with low carb baking, and trying new recipes for low carb waffles & muffins.

Last Tuesday we used the “perfected recipe” to make low carb Apple Pie Pancakes and also Apple Pie Walnut Muffins – from the same batter. 🙂

They are delicious!!

I’ll share the recipe with you below, along with my meals and MyFitnesspal diary for that day too.

If you missed it, my last food diary had two easy & delicious home-cooked low carb dinners. On this day though, it was pancakes for dinner (lol)…

My Low Carb Meals on Tuesday

I had to grab something easy & eat at my desk Tuesday morning, so I grabbed the coconut cakes that came in The Keto Box a few weeks ago. That plus some cream cheese and pecans…

Low Carb Foods

This “5 Simple Ingredients” version of Philadelphia Cream Cheese is MUCH lower in carbs than the original. It’s less than 1 carb per ounce (instead of 2 carbs per ounce)!

I love the Smart Cakes, and coconut is my favorite of all their flavors!

They are soft, fluffy, and ZERO net carbs. 🙂

Low Carb Breakfast Ideas - Coconut SmartCakes are Gluten Free and Zero Net Carbs, great with Cream Cheese and Pecans!

Tip: If you put cream cheese in the microwave for a few seconds, it fluffs up real pretty!;)

My lunch was a simple plate of cheesy eggs…

Scarmbled Eggs With Cheese


Next up: Low Carb Muffins & Pancakes!

They put a fun recipe insert in every Keto Krate box each month, so that’s where this recipe idea started.

Here’s the original recipe which calls for Legendary Foods Pecan Pie Almond Butter (which is amazingly delicious!!) to make waffles:

Keto Krate Low Carb Recipes - Modified into Low Carb Muffins!

Aaron and I have been playing with this recipe A LOT lately. 🙂

We’ve experimented with it and discovered the recipe above can be used with ANY nut butter, and can be used to make pancakes & muffins just as well as it makes waffles!

For this experiment, we used Apple Pie Almond & Cashew Nut Butter – also from Legendary Foods.

And let me just say… you could scrap the whole recipe and just eat this stuff straight out of the jar! 🙂 It’s SO GOOD.

Low Carb Apple Pie Pancakes - Recipe

The “Low Carb Apple Pie Pancakes” came out golden brown but light & fluffy, and absolutely delicious!

We made SIX pretty good sized pancakes, and they came out to 4 net carbs each (per pancake) using the recipe above.

You’ll want to use the MyFitnessPal Recipe Calculator based on the size & number of pancakes/muffins you make, and the brands & ingredients you use – so you can log them properly.

Next we added walnuts to the same recipe, using the Apple Pie Almond & Cashew Nut Butter again to create…

Low Carb Apple Pie Walnut Muffins

Low Carb Apple Pie Muffins - Recipe

Both the pancakes and the muffins are logged in my MyfitnessPal Diary below, and you can see they have very good LCHF Macros.

The muffins came out to 3 net carbs each (with a batch of 10 muffins) which included about 3/4 cup of walnut pieces added to the original waffle recipe above.

MyFitnessPal Diary for Tuesday

MyFitnessPal Low Carb Food Diary with Net Carbs

Calories: 1932
Net Carbs: 20
82% Fat, 14% Protein
Protein: 66 grams
Water: 48 ounces

How To Get Net Carbs in MyFitnessPal (Free)

Ideal LCHF / Keto Macro Tracking Explained


The muffins were PERFECT.

This was not our first batch of “Nut Butter Muffins” so the recipe is definitely a winner! 🙂

Perfect Low Carb Muffins Recipe

The Legendary Foods Nut Butters are ideal for low carb pancakes, waffles & muffins because they offer a variety of flavors.

The Pecan Pie Almond Butter has been our TOP favorite so far, but Apple Pie and Blueberry Cinnamon Bun pull very close seconds. 😉

Feel free to test the recipe with your favorite nut butter – even plain almond butter, then add blueberries or walnuts or whatever you prefer.

We’ve REALLY enjoyed this recipe!!

That’s one of the things I love about getting the Keto Krate box every month. In addition to the fun recipes they always include, you get to try products you may never have found (or bought) otherwise.;)

In my next food diary I’ll share a FUN lunch out with Angela who has lost 40 pounds in the last year eating low carb. I didn’t even recognize her when we met for lunch! 🙂

I’ll show you what we both ordered too, in case you find yourself out to eat and needing low carb restaurant ideas…

How are things going on your end?

I would love to hear from you. Let me know if you have any questions, or if you plan to try this recipe – and what modifications you’ll make to it!:)

Lynn Terry,
aka @LowCarbTraveler

p.s. The Peanut Butter Keto Kookies are back in stock, and a fresh batch is ready to ship out – if you were waiting on those. 😉 They sell out fast!

Peanut Butter Keto Kookie


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Bone Broth: A Tasty, Nutrition Powerhouse

Posted on January 29, 2018 By In Diet With disabled comments

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


Food & Health

One of my core messages has always been that the dietary choices you make on a daily basis have a profound impact on your overall health and well-being.

Our best peer reviewed research continues to indicate that, by far, the best diet for human health is one that favors whole foods that maintain blood sugar, keep the gut lining intact, are devoid of pesticides and provide optimal nutrients for the body.

One food item in particular meets all of these criteria and adding it to your diet – or, I should say, adding it back – can benefit your health in a number of ways.

Adding Bone Broth Back In

As I’ve previously discussed, a number of factors, including poor diet, stress and environmental triggers, can lead to leakiness of the gut which increases the overall level of inflammation in the body. This in turn has far reaching negative effects on your health that include some of our most feared brain disorders

One effective way to improve and heal the gut is to provide your body with nutrients that ensure the integrity of the intestinal wall. One of the simplest and easiest foods in which you can find such nutrients is bone broth.

Bone broth has become increasingly popular in the last few years. While it might strike some of you as strange, bone broth is quite normal in some cultures, but here in the West our taste preferences are such that we really only consume the muscle meat. These other parts of the animal are much higher in certain nutrients that many of us lack in our diets because of our preference for muscle meat.

Most notably, bone broth is loaded with collagen – a protein that comes from bones, ligaments and tendons – and it is also high in many important amino acids. Collagen serves a host of important functions but in this case is incredibly effective at supporting the stomach lining by aiding in the formation of connective tissue, as we’ve known for a while. These amino acids – glycine and glutamine – maintain the integrity of your intestinal wall, and aren’t otherwise easily found even in the healthiest of Western diets. Check out this study on glycine and this study on glutamine for some of the science on these amino acids.

There’s More – Skin, Joint Health & Detoxification

Collagen can restore luster and tightness to your skin, and as I’ve discussed, what’s good for your gut is also good for your skin. As mentioned earlier, this is because of collagen’s role in forming connective tissue.

There are also specific proteins in bone broth that are excellent for supporting joint health. Bone broth contains Glycosaminoglycans (GAGs) like Glucosamine, which are commonly taken as supplements to reduce joint pain and inflammation.

And lastly, the liver makes good use the glycine found in bone broth in orchestrating the removal of toxins from the body.


Where I Go for Bone Broth

Bone broth is a nutrition powerhouse, but the biggest drawback to making it on your own is the time it takes to prepare. Preparing it properly requires 24-48 hours of simmering which can be quite a commitment. There are plenty of great recipes out there for those of you that want to go this route.

For those of you that don’t have the time to make your own bone broth, one company that I’m a fan of is Kettle & Fire. Their product is delicious, and it’s the only shelf stable, non-frozen bone broth without any preservatives or additives. Not to mention it is 100% organic and grass-fed. Their new chicken bone broth is made only from organic chickens, organic vegetables and spices.

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18 Brilliant Paleo Tarts (Fresh Fruit, Chocolate and Nut-Based)

Posted on January 28, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

I’ve never been a pie fan, but I do love tarts. There’s something lovely about taking a would-be pie and turning it into an elegant little tart with a creamy, fruity, chocolaty, or all-of-the-above filling. Made paleo-style these paleo tart recipes are healthy and delicious without grains, dairy, or sugar.

tart recipes

1. Chocolate Pudding Tart
Made on a base of flourless chocolate cake with maple sugar, cocoa powder, and a chocolate cashew-based pudding/cream for the topping, this tart is absolutely divine. It’s actually healthy, made with avocado, nuts, and only natural sweeteners!

Fresh Fruit Tart
Photo: Only Gluten Free Recipes

2. Fresh Fruit Tart
Make your easy tart crust with blanched almond flour, coconut oil, and pink Himalayan salt, and fill it with a fruity filling of ripe apricots, raspberries, blackberries, coconut sugar, tapioca starch, cinnamon, and lemon zest. A simple dessert with lots of flavor.

3. Cherry Chocolate Tart
You almost won’t believe how this creamy tart keeps its shape when cut, with a filling made only of dark chocolate, coconut milk, and maple syrup. The secret is the firmness of the coconut cream in the coconut milk, and how the cooling dark chocolate sets it up into creamy heaven.

4. No Bake Chocolate Banana Tart
I love the combination of bananas and chocolate, and I especially love that you can turn them fancy with this easy tart recipe using a dark and almond crust, non-dairy milk, dark chocolate, bananas, and almonds. This recipe is so simple, you won’t believe it.

5. Paleo Lemon Tart
This lemon tart has a crust sweetened with honey and baked with protein-rich eggs, and a creamy filling of lemon juice, arrowroot starch, honey, egg yolks, and coconut oil. It’s like a silky lemon pudding, and you can garnish with lemon zest and fresh berries.

Chocolate Orange Caramel Tarts
Photo: Peachy Palate

6. Chocolate Orange Caramel Tarts
With flavors like orange, chocolate, coconut, and caramel, these tarts are unbelievably good and are practically gourmet with different layers of flavor. Start with a nutty base, add caramel, add a chocolate ganache, and top it off with a fluffy chocolate cream.

7. Raspberry Custard Tart With Cookie Crust
The vanilla cookie crust on this tart is only the beginning of the delicious flavors, with a layer of vanilla coconut milk custard sweetened with maple syrup and set with gelatin, and a topping of fresh, sweet, juicy raspberries piled over the custard filling.

8. No Bake Lime Avocado Tart
Avocado in the filling is almost a no-brainer for this recipe, because it acts both as a creamy base and as a coloring that’s perfect for the lime flavor. Make the crust with dates, pecans, and shredded coconut, and replace the agave syrup with maple syrup or coconut nectar.

9. Dark Chocolate and Almond Tart
Tarts with a dark chocolate base of my very favorite. I just can’t get enough of that silky, melty chocolate, and I think it goes really well with everything. Flaked almonds are an elegant topping for this one, with a crust made from ground almonds and maple syrup.

Chocolate Orange Tart
Photo: Begood Organics

10. Chocolate Orange Tart
I love the cacao butter in this recipe—it gives this whole tart a flavor almost like white chocolate, but with lots of DARK chocolate and orange. Cacao powder, coconut nectar, vanilla extract, sea salt, orange rind, and cashews are only a few of the great ingredients in this treat.

11. Raw Citrus Berry Tarts
These raw tarts taste like they’re from a fancy bakery, but they’re made with healthy, real food ingredients like almonds, dried figs, cashews, maple syrup, orange juice, almond milk, citrus zest, and more. Top them with fresh mixed berries and enjoy.

12. Pear Tart
Topped with a smooth homemade caramel sauce (optional, but let’s be real here), this tart is easy to make with only a handful of ingredients. All you need is a paleo pie crust (recipe included), ground nutmeg, pears, maple syrup, and lemon juice.

13. Raw Vegan Tart With Chocolate and Pistachios
I can’t get over the gorgeous colors of this tart, but the flavors are even better. You’ll need roasted salted pistachios, medjool dates, cocoa powder, vanilla almond milk, honey, vanilla extract, sea salt, and some chopped dark chocolate to top it all off.

Chocolate Covered Cherry Ice Cream Tart
Photo: Get Inspired Everyday

14. Chocolate Covered Cherry Ice Cream Tart
This tart reminds me of Cherry Garcia ice cream, with a brownie crust of walnuts, almonds, cocoa powder, maple syrup, and sea salt, dairy-free ice cream, cherries, and a chocolate fudge sauce made with cocoa powder and maple syrup. So delicious.

15. Plum and Almond Tart
Fresh fall plums give a perfect autumn flavor to this tart, with an almond flour base, sweet honey, vanilla extract, and celtic sea salt. The nutty flavor of the almond base is slightly sweet and it’s my favorite flour to use for a tart base. It’s also high-protein: bonus!

16. Chocolate Almond Macaroon Tart
How do you make your chocolate tart filling even creamier? Make it with almond butter! This tart has two layers on top of its shredded coconut macaroon crust: first a creamy almond butter, and then a chocolate ganache made with coconut milk and dark chocolate. Yum.

17. Chocolate Walnut Tart With Raspberries
This fancy-pants tart looks like it’s from a restaurant dessert menu, with ingredients like coconut sugar, vanilla extract, walnut oil, almond flour, chopped walnuts, cocoa powder, coconut cream, semisweet chocolate, and some fresh raspberries for topping.

Clean Eating Vegan Cherry Tart
Photo: The Healthy Family and Home

18. Clean Eating Vegan Cherry Tart
With healthy ingredients like walnuts, cherries, and coconut oil, this simple tart is the perfect way to enjoy ripe cherries the way nature intended: without gobs of grains and sugar disguising their flavors! Vanilla bean powder and Himalayan sea salt will enhance the flavors.

18 Brilliant Paleo Tarts (Fresh Fruit, Chocolate and Nut-Based)
Jess (Paleo Grubs)

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2 Day Low Carb Food Diary: Easy Dinners & Desserts

Posted on January 28, 2018 By In Diet With disabled comments

Keto SnacksIn my last low carb food diary I shared my recent meals, my MyFitnessPal diary for Monday, and my weigh-in and goals for the 2018 Low Carb Challenge.

You can still join us, by the way…

Jump right in anytime! 😉

Below are my meals and MyFitnessPal logs for the last two days (Tuesday and Wednesday) to give you some low carb ideas & examples.

My Low Carb Meals on Tuesday

I’ve really been enjoying the Ketologie Keto Shakes so I decided to try one of the recipes on their website for Collagen Protein Pancakes (low carb pancakes using their shake mix).

I didn’t have flaxmeal or baking powder, so I just used almond meal only in place of both. I’m guessing they would have been even fluffier with the baking powder but they cooked beautifully without it too:

Low Carb Pancake Recipe

You can see the ingredients in the MyFitnessPal diary below because I logged everything for this recipe individually. It made two meals for me.

I added organic frozen blueberries and topped them with salted butter, which was delicious. 🙂

Low Carb Protein Powder Pancakes

For an easy low carb dinner I made shrimp & veggies.

I thawed the frozen shrimp and tossed them in a non-stick skillet with a tbsp of butter and a Sweet & Savory spice.

Oh My Spice Sweet n Savory

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I had some spinach already steamed, so I steamed a bag of frozen cauliflower and then tossed both in olive oil & garlic powder – then baked the veggies on a baking sheet at 400 degrees.

Easy roasted vegetables & seared shrimp! 🙂

Low Carb Shrimp Dinner with Roasted Cauliflower and Spinach

I was in the mood for a creamy dessert that night, but NOT in the mood to bake (lol) so I decided to try out the new Pili Nut Butter with a ChocZero Dipping Cup.

New Pili Nut Butter

This is the first time I’ve tried the Pili Nut Butter and I can’t decide if I like it or not. 🙂 It’s kind of like almond butter, but with the flavor of Pili Nuts.

I will say it paired VERY well with sugar free dark chocolate.;)

I put the Pili Nut Butter on top of cream cheese and drizzled the melted ChocZero dark chocolate over both:

Fat Bomb - Easy LCHF Dessert

I also had 5 coffees, using my sugar free creamer, so here’s how my macros came out for the day…

My MyFitnessPal Diary for Tuesday

MyFitnessPal Keto Food Diary with Net Carbs

How I Have MyFitnessPal Set Up with Net Carbs


My Low Carb Meals on Wednesday

On Wednesday I got up and scrambled 4 eggs in real butter with colby jack cheese – my usual. I can’t eat all that in one sitting, I can eat maybe 3 eggs, but I just finish the rest later.

Cheesy Eggs - LCHF Breakfast

Over lunch I was working so I had a Chocolate Coffee Keto Shake. 🙂

It’s entirely too cold here to drink an iced shake, so I made it with hot coffee instead. Delicious!

Keto Shake with LCHF Collagen Protein Powder

For dinner I ate leftovers from the night before – the shrimp, cauliflower & spinach meal.

It was just as good the second time. 😉

Healthy Low Carb Meals

I’m not usually a big dessert person, but Slim and I curled up on the couch to watch a movie (and keep warm!) and something rich & sweet just sounded good.:)

Lynn and Slim

I decided to make two individual low carb desserts. That’s what I LOVE about ChocZero Dipping Cups. You can make a single dessert (great for portion control) or you can make a variety of desserts – and it’s super quick & easy! ♥

You can see my low carb candy ideas here using the dipping cups.

I made a white chocolate cup with peanut butter, and a dark chocolate cup with Pili Nut Butter and macadamia nuts:

Sugar Free Low Carb Candy Recipes

Yum! 🙂

I also had four coffees yesterday with my sugar free Coffee-Mate powdered creamer, so here’s how my macros worked out for the day…

My MyFitnessPal Diary for Wednesday

MyFitnessPal LCHF Food Diary with Net Carbs


The Dark Chocolate Macadamia Nut candy I made last night was AMAZING. I mixed in a TBSP of the Pili Nut Butter then added half a serving (14 grams) of the macadamia nuts. It was creamy, crunchy, sweet & salty – Mmmm! 🙂

Low Carb Macadamia Nut Candy Bar

ChocZero Dipping Cups are a real save when you’re craving something sweet, but want to keep it low carb. They don’t have sugar alcohol, so no tummy upset – just delicious easy sweets!;)


I haven’t been getting out this week because it’s WAY below freezing with ridiculous wind chill temperatures 😛 so I’ve just been eating what I have on hand.

My girlfriend from high school is coming in for a visit though, so I’m headed out in a bit for dinner… and I have grilled salmon & greens on my mind.:)

How are things going with you?

I hope this first week of the new year has you motivated and on track with your health goals! I would love to hear how things are going on your end. 🙂

Questions / Comments? Leave a comment!:)

Lynn Terry,
aka @LowCarbTraveler


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Red Wine & Your Health

Posted on January 27, 2018 By In Diet With disabled comments

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


Why red wine is a healthy choice

I’m often asked how red wine is part of a healthy diet. Not only does it taste great and pair well with grass-fed beef (an excellent source of protein and healthy fat) but it also provides a number of additional health benefits.

As with all food, it’s important to be a discerning consumer when it comes to red wine. If you keep in mind a few considerations (which I’ll discuss below), red wine can be a healthy choice. Here’s why.

Red Wine & the Gut

Red wine is rich in phytonutrients, of which some of the most important are polyphenols. Polyphenols not only act as antioxidants, but also serve to nourish good gut bacteria, such as Enterococcus and Prevotella. These bacteria produce chemicals that in turn nurture the entire body. And as I’ve previously discussed, enriching your microbiome is a powerful way to improve and protect your long-term health.

It’s important to note, though, that grapes grown with herbicides have fewer phytonutrients because they don’t need to fight off pests independently. And furthermore, we know that glyphosate – the active ingredient in RoundUp, a leading herbicide – changes the balance of the bacteria in the microbiome, setting the stage for leaky gut and autoimmune diseases.

As such, I’d recommend drinking wine that has been produced organically and naturally – i.e., without herbicides or intensive human intervention. Since commercial wines also undergo industrial filtration and processing, most of the shelf wine in the US doesn’t contain as many beneficial phytonutrients or yeasts, like S. cerevisiae.

Watching out for Alcohol Content

As you consume wine, it is important to note that moderation – no more than one glass of wine for women and two for men on a daily basis – is key, since alcohol in excess becomes toxic.

One of the easiest ways to keep your alcohol consumption at healthy levels is to choose wines with lower alcohol content. A great source of wines that I personally love – they’re low in alcohol, organic and natural – is Dry Farm Wines. Each of their wines is also low in sulfites, which kill bacteria, making their wines richer in bacteria that enhance your microbiome.Dry Farm Wines is currently providing my readers with an attractive introductory offer, so if you’re interested in making the move to organic, healthier wine, do give them a look.


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17 Easy, Ooey-Gooey Paleo Skillet Cookies

Posted on January 27, 2018 By In Diet With disabled comments

Paleo Grubs
Paleo Grubs –

Making cookies in a skillet is one way to ensure fudgy, gooey, and delicious cookies. You can make them paleo style with chocolate chips, blueberries, nuts, and more! I’ve thrown in a few skillet brownie and blondie recipes, too, because with skillet cookies being so gooey like brownies, they’re really similar!

skillet cookie recipes

1. Skillet Cookie Sundae
The only thing better than a delicious deep-dish skillet chocolate chip cookie is a deep-dish skillet chocolate chip cookie with ice cream on top! of course, you’ll need to use dairy-free ice cream. But the amazingly gooey chocolate chip filling is perfect with cold, creamy ice cream.

Deep Dish Salted Caramel Chocolate Chip Blondies
Photo: With Salt and Wit

2. Deep Dish Salted Caramel Chocolate Chip Blondies
This chewy blondie/chocolate chip cookie is so gooey inside that when you top it with homemade almond butter-maple caramel, you won’t be able to tell where the cookie stops and the caramel begins. And since the only flour you need is almond, it’s simple to put together!

3. Flourless Chocolate Chip Skillet Cookie
Because this skillet cookie is made with almond butter as the base and sweetened with coconut, it’s deliciously fudgy and sweet. You’ll also add vanilla, sea salt, dark chocolate chips, and a coconut drizzle made with coconut milk and raw honey. So good.

4. Low Carb Browned Butter Chocolate Chip Skillet Cookie
This skillet cookie has an awesome browned butter base that creates a deep, nutty flavor along with pure vanilla extract, coconut sugar, a granulated sweetener of your choice, almond flour, sea salt, and sugar free chocolate chips or Enjoy Life brand.

5. Deep Dish Paleo Salted Chocolate Chip Cookie
Sea salt and chocolate are a delicious and elegant match, and they work together in this recipe with grass-fed butter, coconut sugar, vanilla, cinnamon, maple syrup, dark chocolate chunks, and tigernut flour to create a grain-free cookie everyone will love.

Chocolate Skillet Brownie
Photo: Natural Fit Foodie

6. Chocolate Skillet Brownie
This skillet brownie is gooey and delicious, sweetened with just a bit of maple syrup and a mashed banana, and made with a nut butter base instead of flour. Add coconut oil, vanilla, instant coffee (optional), and cacao powder, and you’re just about good to go!

7. Molasses Chocolate Chip Skillet Cookies
Technically, the molasses in this recipe is optional, but it adds a deep and rich flavor that really complements the chocolate, vanilla, and coconut sugar. You’ll also need butter, coconut oil, shredded coconut, and homemade sugar-free chocolate chips or another chocolate of your choice.

8. Paleo Hazelnut Skillet Brownie For Two
Made with simple ingredients like hazelnut meal, cocoa powder, butter-vanilla, coconut sugar, and chopped dark chocolate, this brownie-for-date-night has a flavor similar to Nutella, which automatically means it’s amazing and you have to make it tonight.

9. Chocolate, Olive Oil, and Walnut Skillet Cookie
Skillet cookies can be more than classic chocolate chip. This sophisticated version is made with coconut flour, almond flour, cinnamon, honey, olive oil, dark chocolate, chopped walnuts, and optional additions like white chocolate chips and shredded coconut.

Pumpkin Chocolate Chip Skillet Cookie
Photo: 24 Carrot Kitchen

10. Pumpkin Chocolate Chip Skillet Cookie
In fall, pumpkin and chocolate are an awesome flavor combo that will play on both your sweet tooth and your craving for autumn flavors. You’ll need almond flour, vanilla, pumpkin puree, maple syrup, pumpkin pie spice, and chocolate chips.

11. Paleo Pizookie With Banana Ice Cream
This skillet cookie treat has a tropical flavor with coconut oil, coconut sugar, maple syrup, coconut flour, unsweetened coconut, macadamia nuts, and frozen bananas you can whip into a perfect tropical cookie that’s both hot and cold—the ideal summer dessert.

12. Paleo Hemp Fudge Skillet Brownie
Skillet brownies made with hemp butter are high in protein, Omega-3 fatty acids, and lots of other goodness that’s nourishing to your body and soul. Mix the homemade chocolate hemp butter with more cocoa powder, vanilla, and almond flour, and you’ll be in heaven.

13. Blueberry Skillet Cookie
For a change of pace from the chocolate brownies and chocolate chip cookies, try this blueberry skillet cookie made with coconut oil, coconut sugar, vanilla, blanched almond flour, cinnamon, kosher salt, and fresh blueberries. It’s like a cross between a muffin and a cookie!

Sunbutter Chocolate Chip Paleo Skillet Cookie
Photo: The Paleo Fix

14. Sunbutter Chocolate Chip Paleo Skillet Cookie
If you’re looking for a skillet cookie with simpler ingredients, try this one made with just sunbutter, chocolate chips, raw honey, eggs, almond flour, and stevia to taste. It’s easy, delicious, and rich because of the gooey sunflower seed butter that makes up the base.

15. Cashew Butter Salted Chocolate Chip Skillet Cookie
Cashew butter is my very favorite nut butter because it’s so creamy and decadent, with a neutral and slightly sweet, nutty flavor. You’ll also need coconut sugar, melted coconut oil, dark chocolate, sea salt, and eggs. Simple ingredients, amazing flavor.

16. Flourless Chocolate Chip Skillet Cookie With Caramel
If cashew butter isn’t your thing, try these skillet cookies with almond butter, coconut sugar, vanilla, chocolate chips, and optional cacao nibs. You can really play with this recipe by using different kinds of nut butter or replacing the chocolate chips with more cacao nibs.

17. Chocolate Chunk Skillet Cookie
Ooey, gooey chocolate chunks are the key to making this cookie amazingly delicious with raw honey, coconut oil or butter, almond flour, and vanilla extract. For an extra treat, top it with homemade coconut whipped cream, sweetened up with more honey if you want!

17 Easy, Ooey-Gooey Paleo Skillet Cookies
Jess (Paleo Grubs)

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Loaded Broccoli, Low Carb Restaurant Meals & LCHF Food Examples

Posted on January 26, 2018 By In Diet With disabled comments

Keto SnacksIn my last low carb food diary I shared my recent meals and MyFitnessPal logs for Tuesday and Wednesday.

Below are my meals and MyFitnessPal diaries for the last two days to give you even more low carb ideas & examples.

My girl friend from high school came down on Thursday evening and we’ve had a great visit this week. We stayed in and worked, watched movies, and ate good of course. 🙂

My Low Carb Meals on Thursday

For breakfast I had my favorite “low carb cereal” with 1/2 cup pecan pieces, 1/4 cup Daisy brand 4% cottage cheese and 4 small diced strawberries:

Low Carb Cereal - Keto Friendly, LCHF and Gluten Free

Over lunch I was working so I had a Chocolate Coffee Keto Shake again. 🙂

It’s entirely too cold here to drink an iced shake, so I’ve been making it with hot coffee instead. Delicious!

Keto Shake with LCHF Collagen Protein Powder

When Carrie got here we went out for dinner to catch up over a nice meal before settling in to work and hang out for a couple of days.

We went to Applebee’s and I got my favorite meal there: grilled salmon (“no glaze, please”) with steamed broccoli – and this time I asked for “loaded broccoli” meaning: loaded like a baked potato. 🙂

Applebee's Low Carb Dinner - Grilled Salmon, Steamed Spinach and Loaded Broccoli

As my other side I asked for a side caesar salad with cucumber instead of croutons. They really hook you up with the side salad.;)

Applebee's Low Carb Sides - Caesar Salad with Cucumber instead of Croutons

Carrie had an appetizer trio and we ordered an extra Spinach Artichoke Dip, so she just ate the extra chips. Otherwise I just ask for the dip without the chips. 😉

Applebee's Low Carb Appetizers - Spinach Artichoke Dip without the chips

I ordered that because I LOVE the Spinach Artichoke Dip on my grilled salmon. 🙂 Delicious!!

Healthy Low Carb Meal: Grilled Salmon and Spinach with Spinach Artichoke Dip

My MyFitnessPal Diary for Thursday

MyFitnessPal Keto Food Diary with Net Carbs

How I Have MyFitnessPal Set Up with Net Carbs


My Low Carb Meals on Friday

Carrie and I slept in and spent the morning working and brainstorming over coffee, then had a late breakfast closer to lunchtime.

We had bacon & eggs, with the eggs scrambled in real butter with colby jack cheese. The bacon was cooked in the oven, so it was a quick & easy meal!

Low Carb Breakfast for Two

We had dinner delivered from a local bistro. I ordered the grilled chicken and sauteed veggies. It includes carrots but I just pick those out. 😉

I asked for ranch dressing on the side and dipped my chicken & veggies in the ranch.

Low Carb Takeout - Grilled Chicken and Sauteed Veggies

We stayed up late last night watching movies so I made some chocolate desserts with ChocZero Dipping Cups. Carrie couldn’t even tell they were sugar free! 🙂

I made dark chocolate peanut butter cups, and white chocolate macadamia nut candy:

Individual Fat Bombs, Low Carb Dessert Portion Control


My MyFitnessPal Diary for Friday

MyFitnessPal LCHF Food Diary with Net Carbs


I got the January Keto Delivered box this week (see the photo below) and I just got my Keto Krate box today too – and next I should get The Keto Box, so I’ll share what’s in all three boxes as I dig into them. 🙂

There are 7 low carb products in this Keto Delivered box including Good Dee’s Low Carb Cookie Mix, Riced Broccoli and ChocZero Syrup. Fun stuff to try!

January Keto Delivered Box


I think our cold snap is finally about to break here in Tennessee. I’m glad too because I’m anxious to bundle up in layers and get out for a fun hike. 🙂 I miss my outdoor exercise!

How are things going with you?

Leave a comment and let’s chat!:)

Lynn Terry,
aka @LowCarbTraveler


instagram low carb @lowcarbtraveler @lowcarbtraveler @lowcarbtraveler pinterest low carb

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Netrition – The Internet’s Premier Nutrition Superstore!

Low Carb Snack Box


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The Empowering Neurologist – David Perlmutter, MD and Dr. Cate Shanahan

Posted on January 26, 2018 By In Diet With disabled comments

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

Is there any question more fundamental to our health than “What should I eat today?” It’s something we grapple with daily, and how we answer that question can set the tone how we feel for days, weeks, or months. Today on the program I’m joined by Dr. Cate Shanahan, who is here to help us better answer this crucial question.

A bit more about Dr. Cate:

Dr. Cate Shanahan is a board-certified Family Physician. After getting her BS in biology from Rutgers University, she trained in biochemistry and genetics at Cornell University’s graduate school before attending Robert Wood Johnson Medical School. She practiced in Hawaii for ten years where she studied ethnobotany and her healthiest patient’s culinary habits. She applied her learning and experiences in all these scientific fields to write Deep Nutrition: Why Your Genes Need Traditional Food. She consults for the LA Lakers.

I’m certain you’ll enjoy our discussion today. If you want to learn more, be sure to visit Dr. Cate online.

The post The Empowering Neurologist – David Perlmutter, MD and Dr. Cate Shanahan appeared first on David Perlmutter M.D..

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