Clean Eating

Three Must Eat Sugar-Free Breakfast Foods

Do you love your breakfast?  Do you have a short list of “go-to” recipes?  Do you need a bit of inspiration to start eating breakfast again?

 

Getting some protein at each meal can help with blood sugar management, metabolism, and weight loss. 

This is because protein helps you feel fuller longer and uses up a bunch of calories to absorb and metabolize it. 

So I’m going to show you how to get the protein, as well as some veggies and healthy fats for your soon-to-be favorite new “go-to” sugar-free and Candida-diet friendly breakfasts.

 

Breakfast Food #1: Eggs

Are eggs a healthy choice for breakfast? Check out these three must eat sugar-free breakfast foods with recipes.

Yes, eggs are the “quintessential” breakfast food.  And for good reason!

No, I’m not talking about processed egg whites in a carton.  I mean actual whole “eggs”. 

Egg whites are mostly protein while the yolks are the real nutritional powerhouses.  Those yolks contain vitamins, minerals, antioxidants, and healthy fats.

Eggs have been shown to help you feel full, keep you feeling fuller longer, and help to stabilize blood sugar and insulin.

Not to mention how easy it is to boil a bunch of eggs and keep them in the fridge for a “grab and go” breakfast when you’re running short on time.

And…nope the cholesterol in eggs is not associated with an increased risk of arterial or heart diseases. 

One thing to consider is to try to prevent cooking the yolks at too high of a temperature because that can cause some of the cholesterol to become oxidized.  It’s the oxidized cholesterol that’s heart unhealthy.

Tip: Are you buying store brand organic eggs? You’ll be shocked to learn that these are not a healthy choice. Check out Cornucopia.org and specifically this page for an organic egg scorecard to find the healthiest eggs in your area. My favorite are eggs from Vital Farms…the yolks are a beautiful orange color which means healthy eggs and they’re oh so delicious!

 

Breakfast Food #2: Nuts and/or Seeds

 

Nuts and seeds contain protein, healthy fats, vitamins, minerals, and fiber.  Nuts and/or seeds would make a great contribution to breakfast.

Don’t be fooled by “candied” nuts, sweetened nut/seed butter, or chia “cereals” with added sugars – you know I’m talking about the real, whole, unsweetened food here.

Nuts and seeds are also the ultimate fast food if you’re running late in the mornings.  Grab a small handful of almonds, walnuts, or pumpkin seeds as you’re running out the door; you can nosh on them while you’re commuting.

Not to mention how easy it is to add a spoonful of nut or seed butter into your morning breakfast smoothie.

Hint: If you like a creamy latte in the mornings try making one with nut or seed butter.  Just add your regular hot tea and a tablespoon or two of a creamy nut or seed butter in your blender & blend until frothy. 

Tip: Soak your nuts overnight and then dehydrate to make them easier to digest.

 

Breakfast Food #3: Veggies

Breakfast Food: Say Yes to Veggies for Breakfast!

Yes, you already know you really should get protein at every meal including breakfast; but this also applies to veggies.  You know I would be remiss to not recommend veggies at every meal, right? 

Veggies are powerhouses of vitamins, minerals, antioxidants, phytochemicals, fiber, and water.  You can’t go wrong adding them to every single meal of the day so if you don’t already you should definitely try them for breakfast! 

And no, you don’t need to have a salad or roasted veggies for breakfast if you don’t want to but you totally can!  You wouldn’t be breaking any “official” breakfast rules or anything like that.

Adding some protein to leftover veggies is a great combination for any meal.  Including breakfast.

I’ve included a delicious recipe below for you to try (and customize) for your next breakfast.

 

Veggie Omelet
Serves 1
A quick and easy sugar-free, Candida-diet friendly breakfast that's healthy and delicious too!
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Ingredients
  1. 1 teaspoon coconut oil
  2. 1 or 2 eggs (how hungry are you?)
  3. ¼ cup veggies (grated zucchini and/or sliced spinach and/or diced peppers)
  4. dash salt, pepper and/or turmeric
Instructions
  1. Add coconut oil to a frying pan and melt on low-medium heat (cast-iron pans are preferred).
  2. In the meantime grab a bowl and beat the egg(s) with your vegetables of choice and the spices.
  3. Tilt pan to ensure the bottom is covered with the melted oil. Pour egg mixture into pan and lightly fry the eggs without stirring.
  4. When the bottom is lightly done flip over in one side and cook until white is no longer runny.
  5. Serve & Enjoy!
  6. Tip: Substitute grated, sliced, or diced portion of your favorite vegetable. Try grated carrots, chopped broccoli, asparagus or diced tomato.
Natural Health Answers https://www.naturalhealthanswers.com/

Check out my other sugar-free, Candida-diet friendly breakfast recipes: Turkey Sausage Patties and  Paige’s Protein Smoothie 

 

References:

http://www.precisionnutrition.com/eggs-worse-than-fast-food

http://www.precisionnutrition.com/encyclopedia/food/eggs/

https://authoritynutrition.com/eating-healthy-eggs/

https://authoritynutrition.com/12-best-foods-to-eat-in-morning/

 

What is your favorite thing to eat for breakfast?

 

Genetically Modified Foods: What You Need to Know

What are Genetically Modified Foods?

Genetically Modified (GM) foods are the result of gene technology collaborating with modern agriculture to produce what is perceived as hardier plants. These plants typically have altered DNA that is combined with DNA from viruses, bacteria and other organisms in order to make the plant more disease, drought, and pest resistant. Many producers will argue that gene modification improves food crops. However, several animal studies have linked GM foods to disruption in the immune system, increase in allergies, damage to internal organs, changes in metabolism, and increase in oxidative stress. This type of damage is especially dangerous because it affects so many systems in the body.

GENETICALLY MODIFIED FOODS: WHAT YOU NEED TO KNOW

Long-term studies on the safety of human consumption of GM foods have not been conducted. We have been eating GM foods for only about 20 years, and it has only been in the last 10 years that the rate of consumption has increased due to advances in gene technology. There is no way to determine the long-term effect of eating these kinds of foods until it is studied in more depth.

I personally choose to avoid these foods as my gut feeling is nothing good can come of messing with mother nature in this way and I don’t believe our bodies are equipped to process these altered organisms. I’ve come up with these tips to help you if you feel the same way.

To keep your family safe from GM foods, here are some tips:

1. Buy Organic. Any food labels that say organic on them cannot by virtue of being organic contain any GM foods. This is will be true for produce, as well as meats and dairy. Considering that soy is often a GM food crop, make sure to buy organic for tofu, non-dairy alternatives, and other soy-based products.

 

 

2. Look for GMO-Free Labels. Look on the food label to see if it says whether its GMO free or not. One organization helping with food labeling is the Non GMO Project (http://nongmoproject.org). They verify individual products from food to health and beauty so that you know it is GMO free. Look for their label.

3. Avoid Common GM Foods. Some common GM food crops are corn, soybean, canola, cottonseed, sugar beets, papaya, zucchini, and yellow squash. These foods need to be purchased organically. One problem, is that many of these are used as ingredients in other foods, such as the oil used in a bag of pita chips, or the sugar to flavor a chocolate bar. It’s important to read labels and look for both organic and GMO-free labeling.

4. Use a Shoppers Guide. One great shopping guide is the Non GMO Shopping Guide (http://www.nongmoshoppingguide.com/Non-GMO-Shopping-Guide.pdf). This will give you a list of verified products from condiments and other food items to health, beauty, and hygiene products.

References

20 Questions on Genetically Modified Foods. n.d.World Health Organization Website. http://www.who.int/foodsafety/publications/biotech/20questions/en/

Genetically Modified Foods. n.d. American Academy of Environmental Medicine. 

Non-GMO Shoppers Guide. n.d. NonGMOProject.org  http://www.nongmoshoppingguide.com/

Dairy-Free Ranch Dressing

Dairy-free Ranch Dressing Recipe | Candida Diet Recipes | Natural Health Answers

 

This dairy-free ranch dressing is the bomb dot com!

 

I recently found this recipe from Ashley over at Blissful Basil and wanted to try it ASAP.  I didn’t have the fresh ingredients that she had listed for the recipe but my creamy ranch craving took over and I dove in any way.  

 

I raided my herb cabinet and scanned for the closest ingredients to the original recipe. Boom. Nailed it.   

 

Of course, if you have all the fresh ingredients please create your masterpiece from Ashley’s original recipe. You can mix and match and make this recipe your own with tweaks to your taste buds liking.

 

Even my hubby offered the “this is really good” and “what did you say was in this?”  comments while inhaling the tangy creaminess on a blue corn chip.  He’s not a fan of coconut and is a dairy fan so I thought this was a bit of a coup for my kitchen skills.

 

I made this again today and forgot the nutritional yeast that I had added on my first batch and I noticed that I liked it a bit better with the nutritional yeast added.  Nutritional yeast is a seasoning that does not contain yeast and does not contribute to Candida overgrowth.  If you haven’t tried it yet, it has a “cheese-like” flavor although I really don’t think it tastes that “cheesy” to me.  

 

Although nutritional yeast does not contribute to Candida overgrowth it’s important to be aware that some will be sensitive to it while dealing with a Candida imbalance. When trying a new food on the Candida diet it’s best to start with a small amount to see if you react in any way to the food.   

 

Some of the things to watch out for are fatigue, racing heart, brain fog, headaches, stomach upset, diarrhea, gas, etc. after eating a new food which will alert you to a sensitivity.  Also, you may not feel the effects of the food for up to three days later!  So only introduce one new food at a time so you will know exactly which food is causing the symptoms.  It’s best to leave out any foods that cause any problems until further along in your healing.

 

So with all of that being said, I hope you enjoy this recipe, with or without the nutritional yeast!  

 
Reader Feedback: Are you a ranch dressing fan?  Have you been missing the creaminess from dairy on the Candida diet?  Let me know if this gives you hope! 😉

 

Dairy-Free Ranch Dressing
Makes 2 cups
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Prep Time
10 min
Total Time
10 min
Prep Time
10 min
Total Time
10 min
Ingredients
  1. 1 can full-fat coconut milk, refrigerated overnight (do not use light coconut milk)
  2. 2 tablespoons apple cider vinegar
  3. 1 teaspoon garlic powder
  4. 2 teaspoons onion powder
  5. 2 teaspoons dried parsley
  6. 2 teaspoons dried basil
  7. 1-1/2 teaspoons dried dill
  8. 1 teaspoons nutritional yeast (optional)
  9. 1 teaspoon sea salt
  10. black pepper, to taste
Instructions
  1. Open the can of coconut milk and scoop out the coconut cream of the top of the can and add to a large bowl or a magic bullet or nutribullet cup. Leave the coconut water in the can.
  2. Add 4 tablespoons of the coconut water into the coconut cream in your bowl or cup (whisk until smooth if using a bowl). Keep the leftover coconut water in case you need an extra tablespoon or two after refrigerating your dressing depending on how thick you like it.
  3. Add in the rest of the ingredients. Stir or blend to combine.
  4. Refrigerate dressing for at least 30 minutes to let the flavors meld together.
Notes
  1. Enjoy the dressing over your favorite salad, use as a dip for your favorite veggies or use it in a wrap or on a sandwich (with grain-free bread of course!).
Adapted from Blissful Basil
Adapted from Blissful Basil
Natural Health Answers https://www.naturalhealthanswers.com/
 Some of the links in this post are affiliate links. Natural Health Answers only joins affiliate programs for products that Paige believes in and sincerely endorses for quality and efficacy.

 

Candida Diet Approved – Kale Chips Recipe

 

 

 

Sugar-free Candida diet snack recipe - Kale Chips

 

 

Have you tried Kale Chips Yet?

I’m a fan of snacks.

I know some people who don’t really need to snack and others who feel like a snack keeps them going during the day.  I have one snack during the day between lunch and dinner and then  something small after dinner. 

Sometimes I think it can be habit but I also feel better when I have something small to tide me over until dinner since I feel it keeps my blood sugar more stable.

Also snacks just taste good! 

You’ve probably seen a lot of Kale Chip recipes all over the web but I wanted to share this one with you just in case a) you may not have seen this recipe before and b) it may inspire you to make these, like now!

I really, really dig Kale Chips.

They are crunchy which is my fave and also salty another fave. I also like eating them with or in a salad.

Since giving up pretzels, potato chips, crackers and other crunchy, salty and otherwise unhealthy snacks I was glad to have tried Kale Chips. 

If you’re just now transitioning to a more whole foods diet and are ready give the regular chips the ole heave-ho may I caution you to wait a bit to try Kale Chips.

They are sometimes an acquired taste but if you season them correctly they can be a fantastic replacement for the snacks that are loaded with harmful fats, refined salt and high in carbs.

Another thing to be aware of is that our taste buds usually adjust to the change in diet after about about 3 weeks and then they’ll be ready for some yumminess that is Kale Chips.

Reader Feedback: Have you tried Kale Chips yet?  Yay or Nay?

Kale Chips
Serves 2
A delicious, healthy alternative to chips, crackers and pretzels.
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Ingredients
  1. 1 bunch kale (washed and chopped into 1/2 inch pieces)
  2. 2 tablespoons coconut oil, melted
  3. 1 tsp Garlic Powder (or to taste)
  4. ¼ teaspoon sea salt
Instructions
  1. Preheat oven to 250°
  2. Place kale in a large bowl
  3. Drizzle 1/2 the coconut oil over kale, massage into kale
  4. Sprinkle 1/2 the garlic powder over kale along with 1/2 the salt
  5. Massage into the kale and then repeat steps 3 and 4
  6. Place kale on parchment lined baking sheet
  7. Bake at 250° for 8-10 minutes until kale is dark green and crispy (check often so they don’t turn brown as they will taste bitter)
  8. Cool and serve
Notes
  1. You'll want to eat these the same day you make them. I've tried saving them for the next day and they lost their crunch.
  2. Gluten-free, Sugar-free, Dairy-free.
Natural Health Answers https://www.naturalhealthanswers.com/

Understanding Healing Crisis

 

 What is a healing crisis?

 

 

When Changing Your Diet or Doing A Cleanse You May Have What’s Called A Healing Crisis or Herx Reaction

When a person begins using herbs and begins to make healthier food choices they may have a healing crisis indicating they are starting the detoxification process. Most people stop using the herbs as they think the herbs were making things worse. It’s really the exact opposite and they would be wise to return to those herbs, usually starting at a lower dosage and then increasing back to the suggested amount, to ride out the cleansing and healing process.

Many people are caught off guard and fail to understand and interpret the symptoms and changes which follow a change to a healthier lifestyle. Many of these symptoms and changes are unpleasant but they are short in duration and are sporadic and are a necessary part of the healing process.

Here are 8 reasons why this may happen:

  1. The body and mind begin to show changes because the quality of nutrients coming into the body is of higher, quality than the tissue of which the body is made. The body begins to discard the lower grade materials to make room for the superior materials. The discarding of the material can come through the bowel causing diarrhea, through the kidney causing back ache, through the respiratory system causing a cold or through the skin causing boils, acne, rashes, psoriasis, etc.
  2. Indigestion, heartburn, flatulence, bloating and burping usually starts soon after you start herbs. This happens because your body is not used to digesting these nutrients which often indicates that you have been deficient of these nutrients for a long time. The body’s digestion usually improves in a week or two. Taking the herbs with meals or with papaya mints will often help.
  3. Suppressed body functions will be stimulated to detoxify the body, sometimes inducing colds, diarrhea, fevers, swelling, acne, boils and vomiting. This is temporary and is part of the healing process. The body will return to at least the same level of health as before if not superior health UNLESS you do something to suppress this progress.
  4. Nervousness, headaches, fatigue, irritability and depression often happen when you cut out any artificial stimulants such as sugar, chocolate, coffee, tea, soda, tobacco, caffeine or recreational drugs. You will not get the desired result if you substitute one artificial stimulant for another. It is important at this time to rest and sleep more. Once the artificial stimulants are eliminated the body is ready for the building process. The energy of a healthy, well-nourished body is superior to any artificial stimulant.
  5. Moderate weight fluctuations often occurs (either weight loss or weight gain). If you continue the healthier lifestyle the weight will stabilize.
  6. Skin eruptions, warts, boils or acne. The skin is the largest eliminating organ, so the concept of toxins coming out through the skin is easily understood, even if it is hard to face.
  7. Aches, pains and arthritis will often get stirred up, even if you haven’t been suffering with it for years. This happens because uric acid and toxins aggravate these conditions as they are cleansed from the body.
  8. Fevers are not uncommon when dormant bacteria and virus are being cleaned out.

This sounds discouraging, but the healing crisis doesn’t last very long and the benefits of cleaning the body of these toxins and disease elements are vitally important. These bacteria, virus or toxins are going to show up sooner or later. You can either have a healthy body handle them on your terms or it will come out when it overpowers your weakened body. It is better to go through small healing crises than a full blown health crisis.

Be sure and read my post,5 Tips To Support Your Lymphatic System & Ease Your Candida Cleanse for things you can do to improve the detoxification process.

If you are in doubt about whether what you are experiencing is a normal part of healing seek professional guidance.

 

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