Author: Narado Zeco Powell CFT|CNS|CES

Prep Time: 10 Minutes

Total Time: 35 Minutes

Serves: 15

Nutrition Per Serving:

130 calories

2g protein

2g carbohydrates

1g fiber,

13g fat

INGREDIENTS:

1/4 c. coconut oil
3 tbsp. butter, softened
3 tbsp. granulated Swerve sweetener
1/2 tsp. kosher salt
4 large egg yolks
1 c. sugar-free dark chocolate chips, such as Lily’s
1 c. coconut flakes
3/4 c. roughly chopped walnuts

DIRECTIONS:

Preheat oven to 350° and line a baking sheet with parchment paper.

In a large bowl stir together coconut oil, butter, sweetener, salt, and egg yolks.

Mix in chocolate chips, coconut, and walnuts.

Drop batter by the spoonful onto prepared baking sheet and bake until golden, 15 minutes.

Prep Time: 15 Minutes Cook Time: 20 Minutes

Nutrition Information:

YIELD:

 6 

CALORIES: 222

TOTAL FAT: 8g

CARBOHYDRATES: 36g

FIBER: 7g

SUGAR: 16g

PROTEIN: 6g

Ingredients

• 1 cup uncooked quinoa
• 1 cup cubed and roasted butternut squash
• 1 apple, diced (I used a Gala apple)
• 1 green onion, thinly sliced
• 2 cups baby kale or spinach, chopped
• 1/3 cup dried cranberries
• 2 tablespoons toasted slivered almonds
• 2 tablespoons pepitas (raw or roasted and salted)
• Salt and pepper to taste
• Cider Vinaigrette dressing the salad

Instructions

1. In a medium sized saucepan bring 2 cups of salted water to a boil.
2. Rinse and drain the quinoa then add it to the boiling water.
3. Reduce the heat to low, cover and let the quinoa cook for about 15 minutes or until all the water is absorbed.
4. Remove the quinoa from the heat and let it cool to room temperature.
5. Prepare the cider vinaigrette and set aside.
6. In a large bowl combine the cooled quinoa, roasted butternut squash, apple, green onion, baby kale, dried cranberries, almonds and pepitas.
7. Mix in the desired amount of cider vinaigrette and season with kosher salt and fresh ground pepper as needed.
8. Cover and refrigerate until ready to serve.

Per Serving:

1. Total Fat- 26.3 grams
2. Saturated Fat- 4.7 grams
3. Total Carbs- 54.8 grams
4. Protein- 13.3 grams

INGREDIENTS

Salad

• 1 cup wild rice, rinsed
• ½ cup sliced almonds
• 1 teaspoon olive oil
• 5 ounces arugula (about 5 packed cups)
• ½ cup coarsely chopped fresh basil (from one ⅔ ounce container)
• ½ cup dried tart cherries or cranberries, chopped
• ½ cup crumbled feta or goat cheese (about 2 ounces)

Lemon dressing

• ¼ cup olive oil
• 2 tablespoons lemon juice (from 1 medium lemon), to taste
• 2 teaspoons Dijon mustard
• 1 teaspoon honey or maple syrup
• 1 medium clove garlic, pressed or minced
• ¼ teaspoon fine sea salt, to taste
• Freshly ground black pepper, to taste

INSTRUCTIONS

1. To cook the wild rice, bring a large pot of water to boil. Add the rinsed rice and continue boiling, reducing heat as necessary to prevent overflow, for 40 minutes to 55 minutes, until the rice is pleasantly tender but still offers a light resistance to the bite. Remove from heat, drain the rice and return the rice to pot. Cover and let the rice rest for 10 minutes, then remove the lid and let the rice cool.
2. To toast the almonds, warm one teaspoon olive oil in a small skillet over medium-low heat. Add the almonds and a pinch of salt and cook until they’re turning lightly golden and fragrant, about 4 to 5 minutes, stirring frequently. Set aside to cool.
3. In a small bowl, whisk together the dressing ingredients until blended.
4. To assemble the salad, transfer the cooled rice to a large bowl. Add the arugula, chopped basil, almonds, sour cherries and feta. Pour in the dressing, toss well, and season to taste with additional salt (I usually add another pinch or two) and pepper. If the salad needs more fresh, bright flavor, add up to 1 tablespoon more lemon juice.
5. Set the salad aside for 10 minutes before serving, to give the rice time to soak up some of the dressing. This salad keeps well in the refrigerator, covered, for two to three days. You might need to wake up leftovers with an extra drizzle of olive oil and squeeze of lemon (the rice absorbs the dressing over time).

Let’s face it, this is the time of year we indulge

I mean, unless you are an athlete, bodybuilder or have been focused on managing your weight for a long time, this is not the time of year to talk about eating low carb.

Did you know this is in reverse of what the body is actually supposed to do?

Let me explain, in today’s society, we fill out on carbs, processed foods, etc in these months.

This in turn damages our gut, immune system & causes weight gain

While our ancestors were the opposite

In colder months they ate less carbs because they were available less, especially simple carbs.

Most fruits do not grow well in cold weather

Nature is very smart and gives us what we need for our bodies to operate efficiently

So, yes, I am going to teach you how to maintain or even lose weight, without hating life this time of year, so stay tuned.

I won’t leave you hanging, I am going to give you some tips too for cooking, baking or even what I prefer to do, purchasing delicious, low carb foods.

Before get into the episode, I am going to read the Apple podcast review of the week

Holiday weight is a thing.

Why do we gain holiday weight?

I mentioned it earlier about the carbs, but guess what? There is more to it.

It starts in the mind, yes I said it.

I won’t spend much time on this, but it really comes down to cortisol

We know that the holidays carry excess stress, which is not what it is designed to do.

We have gifts to buy, ppl to please, parties to go to, etc

What happens when we are under excess stress?

If you have been listening to me, you know, your body raises your blood sugar which leads to craving sugars, binge eating and weight gain!

It starts with taking time for yourself.

Yeah, I know it is easier said than done, I get it,

But, what do they say?

The journey of a 1000 miles begins with the first step!

I have to remind my clients to focus on the small wins, it is my job to focus on getting you results!

At least, couple times a week, do something for yourself.

Take a relaxing bath, enjoy some spa time, listen to your favorite podcast i.e The ZecoHealth Show haha

Reward yourself, buy yourself something nice.

Also planning and writing own your plans help

It keep you structured and which lessens anxiety and stress

A biggie for me is to start the day with brief medication

It may surprise you what 5 to 10 minutes of meditation to start your day can change your entire outlook on life!

It has surely changed mine

Lastly, remember, you are not your anxiety

Listen to last week’s episode with Transformation Specialist Sam Led.

He was diagnosed with ADHD and brings his experience into his practice

He helps you to understand that you are more than yours fears and anxiety

Now, let’s get into the meat and potatoes of this episode, Food!

First, here are some substitutions you can make:

Coffee

The sweaters we use for our coffee often starts us off bad

Sweetening your coffee with sugar or sweet creamers is a bad idea

There are tons of keto sweaters that are actually delicious

A key benefit of these is the MCT Oils

These medium chain triglycerides are clinically proven to cross the blood-brain barrier and promote neurogenesis- the creation of new brain cells and reduce inflammation in the brain as well.

Sugars do the opposite, they actually promote inflammation in the brain and gut

On top of that, it causes more cravings for sugars

Let’s talk about deserts, cause let’s face it, this is where the sugars really hit us.

I am going to give the ideas for some delicious desserts and the recipes for others will be on my blog zecohealth.com under section Low Carb Desserts

Keto Cheesecake, ummmmmmm, this is delicious and again the recipes is on my blog

The crust uses 1 cup almond flour⁠ • 4 tbsp butter⁠.⁠

The actual cheesecake uses 16oz. cream cheese

⁠• 2 large egg

⁠ •1 tsp vanilla extract or flavor

⁠• 1 tsp fresh lemon or lime juice

⁠•1 pinch salt⁠

• 1/2 cup stevia

Yes, this recipe, you will love!

Another is No Corn Cornbread

The ingredients are

1/2 cup almond flour

1/4 cup coconut flour

1/4 teaspoon salt

1/4 teaspoon baking soda

3 eggs

1/4 cup butter, melted

2 tablespoons granulated low carb sweetener. (I used @lakanto golden) ***omit if you don’t like a sweet cornbread

1/2 cup sour cream

20 drops @oooflavors cornbread flavor

Again, these and other delicious recipes are on my blog zecohealth.com in the section – Low Carb Recipes

In addition to being delicious, because these are high in fat and low in carb, they will fill you up and making it hard to over indulge

Eat slowly, this will keep you in a parasympathetic state, rest and digest .

Take advantage of being around family and friends

Eat while having a conversation

Talk, chew, you will realize that you body will eventually tell you that you are full

Hint, it takes about 10 to 15 minutes for leptin to tell your body that you are full

So, yeah, take your time, chew and enjoy your meal

Add some veggies to your plate, yeah, I know it is Christmas & we do not want to hear this, but yeah, add some.

I am not saying to cover your plate with veggies, but yeah, add some, combine that with eating slowly and it will reduce your cravings for high sugar desserts

I am leaving it vague, so you have the opportunity to choose what you prefer,

Oh, go baked as much as possible.

Baked sweet potato is a delicious complex carb

You can replace rice with quinoa.

It registers low on the Glycemic Index.

Not a quinoa fan?

Cauliflower rice is another great option!

Lastly, where can we get some healthy foods and desserts.

Magic Spoon has some delicious low carbs cereals and they really are delicious, in fact I am getting ready to place my order @magicspoon.com

For Ice Cream Lowers, Nick’s Keto IceCream is also delicious , their website is nicks.com

Go to google maps or just google to keto bakery near you. I was surprised when I did and found so many around me. I started visiting them and omg, I fell in love. Most of these shops are small, they are like moms and pops stores (made with love). Fresher than most desserts in stores.

Mashed cauliflower are a healthy, low-carb alternative to mashed potatoes. They’re also a great way to sneak more veggies into your meal. Add fresh garlic and herbs for the best flavor!

Prep Time: 10 mins

Cook Time: 10 mins

Servings: 4

Ingredients:

• Cauliflower: look for a fresh, unblemished head of cauliflower
• Olive Oil: which is used to saute the garlic
• Garlic Cloves: because cauliflower has such a mild, neutral flavor, minced garlic gives it a kick of flavor
• Fresh Herbs: I love fresh thyme, but you could also use rosemary, sage, chives or parsley

Instructions:

• Trim the leaves off the cauliflower and cut off the florets. Rinse the florets under water.
• Heat 1-inch of water in a pot on medium heat and bring to a boil. Place a steamer insert in the pot and add the cauliflower florets. Steam for 6-8 minutes.
• While the cauliflower is steaming, heat the olive oil in a small pan on medium heat. Add the minced garlic and cook for 30 seconds, then remove from the heat
• Remove the steamed cauliflower from the pot, drain the water from the pot, then add the cauliflower back in. Add the olive oil, garlic, chopped herbs and any optional ingredients.
• Use a potato masher or handled stick blender to mash the cauliflower.
• Serve Immediately