low-glycemic eating

Grain Free, Chocolate Peppermint Cookies!

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Who doesn’t LOVE cookies? I was surprised how delicious these cookies are. I have been having fun using peppermint extract. It is refreshing in the summer time! There is a little bit of sugar in the dark chocolate bar but when divided up by 24. It doesn’t even count. These cookies will not spike your blood sugar but they are high in fat and calories. Sit down and enjoy one with a cup of tea.

Here is the basic recipe. (I added my own pet touches.)

Chocolate  Cookies
Makes: 24 cookies (I made 12 big cookies:)

Ingredients cookie ingredients

2 sticks organic butter, softened
2⁄3 cup powdered stevia
1 tsp. vanilla extract (I used peppermint extract.)
2 large organic eggs
1 cup almond flour (about ½ cup almonds ground in a coffee grinder) (I used cashew flour, you can also use coconut flour.)
¼ cup unsweetened cocoa powder
1/4 cup  protein powder (I used nutrimeal free.)
1 tsp. baking powder
½ tsp. salt
4 oz. chopped dark chocolate
1 cup raw chopped walnuts

Directions

Preheat oven to 350° F. Line a baking sheet with parchment paper; set aside.

Beat together butter, stevia, and vanilla extract until light and fluffy. Beat in eggs one at a time.
Whisk together almond flour, cocoa powder, protein powder, baking powder, and salt in a separate
bowl. Stir dry ingredients into butter mixture. Stir in chopped walnuts and chocolate until
combined. (I put everything in a bowl and mixed it up with a wooden spoon. It worked. Easy,Peasy)

Spoon heaping teaspoons of batter 2″ apart on prepared baking sheet. Bake 15 minutes, let rest on cookie sheet for 5 minutes, then remove to rack or counter to cool. I wrapped them individually and put them in the freezer. We like to eat them frozen out of the freezer. They are a wonderful treat and they won’t spike your blood sugar.

Chocolate Peppermint Cookie on my Grandmother's plate!

Chocolate Peppermint Cookie on my Grandmother’s plate!

Enjoy!

Love,

Mary

Are you ready to release your winter fat?

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My intention for 2015 was to empower as many people as possible to become Fat Burners…Fit and Fabulous.

I gain a few pounds this winter, was eating more carbohydrates mostly gluten free but still extra carbs. It was a cold winter here in the northeast. It is time to lighten up.

Yesterday, I blogged about Menopausal Belly, it was a high traffic day. I know it is an issue. What has happened? Why am I thicker around the middle? I am going grain free for two weeks to see how I feel.

For some, that is too extreme so why not start with the 5 day Reset program. It will take you from being a sluggish sugar burner to a vibrant healthy fat burner.  I have coached many through the 5 day Reset and beyond. THE PROGRAM WORKS!

If you are in Fat burning mode:

Sleep soundly through the night with no night sweats. (Menopausal women as well, decreased night sweats!)

Hunger will be at a minimum. You will have a feeling of emptiness not irritability, urgency, low blood sugar or a feeling of fogginess. You will be in a balanced state.

Mood will be stable. You will feel in control with more self confidence.

Energy will be consistent and abundant . You will develop a feeling of Lightness.

Cravings will be almost non-existent. You will be amazed that you can pass up on snacks that would have taken you down in the past.

Bonus Round…You will be losing Fat including that stubborn fat around the middle.

The BIG QUESTION! How do I become a FAT BURNER?

Start with the 5 day RESET. It takes 5 days to change from a sugar burner to a fat burner! You can totally change your life in 5 days. I will  support you along the way. We also have a wonderful facebook community where we post and create a Fit and Fabulous Lifestyle together. You are not alone. Do you want to be healthy and fit?  Hang with healthy and fit people! Bonus Round…Most people lose 4-5 pounds in five days and  your sugar cravings are eliminated! What a great way to jump start the Spring!

Yes, there is a chocolate shake in the box!

From one of my Fit and Fabulous gals! “I finished my 5 days on Reset yesterday. I thought it was going to be so much more difficult then it was and in fact it wasn’t difficult at all. My craving for sugar has subsided and I have never felt so good and proud of the 5 day accomplishment I have endured. Thank you Mary Kiningham for the guidance and the guidance as well as suggestions to keep going down this path of Swedish Fish free way of living”

Dr. Christiane Northrup describes the experience this way:

“I encourage you to eat in ways that will promote long-term health benefits. If you start eating healthier today, it’s likely you’ll be rewarded with weight-loss in five to ten days. After that, all you have to do is modify your lifestyle to maintain steady blood sugar. Here’s the best part: You can lose fat effectively while feeling great in the process. Keep your blood sugar stable and you’ll experience more energy; ability to sustain exercise; clearing of brain fog; ability to build muscle; less hunger—ability to control portion sizes and cravings; fewer PMS symptoms; better looking skin; deeper, more restful sleep; stable moods and more optimism; and clear eyes without puffiness or dark circles.”*

Who doesn’t want that???

Are you ready to order? Do you need more info?

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Menopausal Belly???

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“If you heard of menopausal belly, or wondered why it’s so commonplace to misplace your cell phone and keys when you hit midlife, let go of the idea that the problem is your hormones or “early old-timer’s disease.” Don’t think that way or talk that way. It isn’t your hormones, or early dementia, or a natural part of midlife that’s got your belly sticking out and your brain muddled. It’s what you are eating. The culprit is probably grains.” Dr. Christiane Northrup, Goddesses Never Age

So what do you think about that? My belly is certainly bigger, even though I work out and eat well most of the time.

I think it is super important to keep your blood sugar stable, get off the sugar and grains. I have reduced both but over the winter but the grains have started creeping back in.

I am going grain free for two weeks and see how I feel. I will probably continue past that but as you know, I don’t want  to be overly strict. It doesn’t work well for me. Actually, it makes me crazy,” no elimination diet” for me.

Yesterday, Easter Sunday was a FUN sugar day. Sunday, is a “day off” and it is beginning to feel like I don’t really want it but I do it anyway. Tom and I have an ice cream sundae every Sunday. I will stop that for two weeks as well.

If grain free feels to extreme to you. It is a great time for the gluten free 5 day Reset program to get you back on track. It will change you from a sluggish sugar burner to a vibrant energetic fat burner!

So important to take a high quality supplements. I have the inside scoop on amazing Ageless Goddess’ supplement pac. On your way to fabulous, vibrant and healthy! I can customize a energizing pac for you here. #fitandfabulous #agelessgoddesses

Let me know if you are interested in going grain free. Always great to do it with a group. I sent a text to Ivone and Karin last night and they are in as well. Keeps us all committed!

That is it for now, let me know what you think.

Love,

Mary

Breakfast!

Breakfast!

A Fit and Fabulous Workout!

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Here is an example of one one of my Fit and Fabulous workouts. Do this two to three times a week. These workouts are very effective, fat burning, boost your metabolism , strengthens your core. Your low back will thank you.  You will feel long and lean when you are finished.

Warm -up…move around before starting the  workout, walk your dog around the block first , do a few hips circles, pick your knees up. You get the picture.

1. 4 minutes of mountain climbers

one minute rest

2. Strength training repeat three times.

one minute rest

3. Foundation Training

Exercise, take your vitamins, and eat a low-glycemic diet and you will be on your way to Fit and Fabulous! I am offering a free health coaching session to get you started. Contact me if you are ready to be Fit and Fabulous.

Looking at a life in a different way:)

Looking at  life in a different way:)

 

Delicious Energy Bites or Power Bombs:)

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I have been having fun making Energy Bars. I would like to come up with a better name than Energy Bars. Any suggestions?

I think I got it.

Power Bombs…packed with nutrients and loaded with flavor!  ” BAM!!!” said Thomas. 

So many of the recipes out there have way too much sugar. You might not think there is much but many recipes call for bananas, raisins, dates, dried apricots and maple syrup. A ton of sugar!

I am posting my latest creation. Look at how much I can pack into an inch square of food. They remind me of FUDGE.  They are easy to make. I am not overly concerned by measurements. Close enough is good enough for me.

You can pack a lot of delicious nutrients into an inch of food!

You can pack a lot of delicious nutrients into an inch of food!

Recipe made into balls.

Recipe made into balls.

Here goes…

1 1/2 cups of raw mixed nuts and seeds.

1/4 cup raisins (optional) reduces the amount of sugar if you skip the raisins.

1/2 cup unsweetened nut butter (I used cashew butter.)

1 tsp maple extract (vanilla is fine too. I love the maple.)

1/4 cup of unsweetened coconut

1 TBS cinnamon

1 TBS pumpkin pie spice

1/4 cup coconut oil

Squirt of organic stevia. (I like Trader Joe’s.)

3 scoops of Protein Powder. ( I love Nutrimeal Free.) FIND YOUR NUTRIMEAL FREE HERE.  #fitandfabulous

Pulverize the nuts and raisins. I use a vita mix. I don’t have a food processor.

BiG NEWS! I made the squares without the vitamix. I just chopped the nuts and raisins with a knife and it came out great! CHunky and Delicious! No equipment necessary. I like that!

Another Update…Today I made the squares from chopped raw walnuts from Trader Joes. I threw the raisins in whole. They came out great. It just gets easier and easier. No reason to be eating junk food when you can make these! Kids love them too! 

(Try it both ways and let me know your favorite.)

Melt the coconut oil add liquid stevia to the oil. Mix pulverized nuts and raisins, nut butter, spices and coconut oil with stevia together in a bowl. Fold in your protein powder. Mix everything together..

I use a 8×8 inch pan lined with parchment paper. Flatten mixture into the parchment paper.  Cut them into small squares, cover with parchment and freeze for two hours.  Cut them into small portion and refrigerate.

You can also make small balls and freeze.

I don’t count calories. You must be mindful of portion control. This is a perfect snack for after a workout or if you need a treat in between meals. Your kids will love them too!

Enjoy!

Love,

Mary

SHMEC!

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SHMEC!

Have you heard of it? It sounds like a swear word, some kind of smack down. Right?

According to Dr. Jonny Bowden,  SHMEC- ” the MOST POWERFUL BIO FEEDBACK SIGNALS that tell you how your body and brain are progressing during your metabolic upgrade.  Your metabolic upgrade is the process of changing into a FAT BURNER!

SHMEC stands for sleep, hunger, mood, energy, cravings.

Check in with your SHMEC daily. It will tell you whether you are burning fat or back to burning sugar.

If you are in Fat burning mode:

Sleep soundly through the night with no night sweats. (Menopausal women as well, decreased night sweats!)

Hunger will be at a minimum. You will have a feeling of emptiness not irritability, urgency, low blood sugar or a feeling of fogginess. You will be in a balanced state.

Mood will be stable. You will feel in control with more self confidence.

Energy will be consistent and abundant . You will develop a feeling of Lightness.

Cravings will be almost non-existent. You will be amazed that you can pass up on snacks that would have taken you down in the past.

Bonus Round…You will be losing Fat including that stubborn fat around the middle.

The BIG QUESTION! How do I become a FAT BURNER?

Start with the 7 Day…Feel Fabulous Program. It takes 7 days to change from a sugar burner to a fat burner! You can totally change your life in 7 days. I have teamed up with Holistic  Chef Ivone and we will  support you along the way. We also have a wonderful facebook community where we post and create a Fit and Fabulous Lifestyle together. You are not alone. Do you want to be healthy and fit in 2017?  Hang with healthy and fit people!

Any Questions?

 

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Homemade Crackers!

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Watch out Ritz! This is what happens when you become a health coach…You make crackers!

My good friend Jessica Ruth Shepard HHC sent me the recipe. So easy and they were pretty good for the first time. A little thick but still delicious with a piece of goat cheese on top. I will roll them out a little more the next time. It was so homey to take out and use the rolling pin:)

Thomas and I had them for snack and supplement time. A perfect snack, grain free, low-glycemic and full of fiber. I used pumpkin seed and sunflower seed flour instead of almond flour. Throw your seeds or nuts into the vitamix and you create flour. Pretty amazing!

Here is the recipe from Jess.

Gluten-Free Thyme and Rosemary Crackers

Prep time: 10 minutes

Total time: 25 minutes
Makes about 20 crackers
Ingredients:
  • 1 1/2 cups blanched almond flour (occasionally it’s from almond’s I’ve sprouted and blanched myself….and sometimes not  : )
  • 2 tablespoons ground flax seed (i usually grind mine fresh)
  • 1 tablespoon fresh rosemary + 1 tablespoon fresh thyme, finely chopped
  • 1/2 teaspoon fine sea salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 1 egg (preferably free-range + local and/or organic)
  • 2 teaspoons purified water
Directions:
Preheat the oven to 350. In a small bowl, lightly whisk the oil, egg and water to combine. In a larger bowl, combine the rest of the ingredients into a uniform dry mixture.
Add the wet ingredients to the dry ingredients and stir well to combine. Once the dough comes together, use your clean hands to mix well and ensure a uniform mixture.
Place the dough between two sheets of parchment paper and roll out to 1/8 inch thickness. Peel off the top sheet of parchment paper and place the bottom sheet with dough onto baking sheet.
Cut into 2-inch squares and bake 12-15 minutes until lightly golden around the edges. Let cool at least 15 minutes before serving. Store in the refrigerator up to one week, or at room temperature up to two days.
(Extra notes):
if you live in a dry climate you will need the added water. If you’re in a more humid climate, you may not need to add the 2 teaspoons of water. Thin dough (1/8 inch) makes crispier crackers; thicker dough (1/4 inch) makes softer, more chewy crackers.
  • I used rosemary and thyme here, but two tablespoons of any combination of fresh finely chopped herbs can be used or even adding currants, cinnamon works well!!crackers

Your Entire Body Stays Strong!

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I have modified my workouts in the past few months. I love being Fit and I am focused on what is the minimum I need to do and teach you to do to be Fit and Fabulous!

I have been following the work of Dr. Eric Goodman, Foundation Training. Here is one of the exercises he recommends integrating into your fitness program. Very effective, “Your Entire Body Stays Strong!”

Fit and Fabulous is all about OPTIMAL HEALTH. Eat well, take the best supplements and get out there and move. So much more coming in the New Year! So stay tuned:)

Delicious High Protein Flax and Oat Pancakes!

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We had these for our Thanksgiving Breakfast! We have been on a Fat Burner regimen which has been working well! It was fun to have a healthy treat with these pancakes this morning. (Inspiration from Dr. Jonny Bowden’s Flax Pancake recipe.)

Ingredients

1 cup flaxseed meal

1 cup protein powder (I used Usana’s Nutrimeal Free.)

3/4 tsp baking soda

1/2 tsp salt

1/4 cup oats

a few drops of stevia

1 tsp cinnamon

1 tsp coconut oil

1 cup organic plain whole milk yogurt

2 eggs

4-6 servings

In baking you are suppose to mix the dry ingredients and then the wet ingredients. I put everything together in a bowl and stir. I keep it easy.

Cook on hot griddle about 1 1/2 minutes per side. We topped it with grass fed butter and homemade unsweetened apple sauce.

SO GOOD!

Delicious Flax Pancakes topped with grass-fed butter and homemade applesauce

Delicious Flax Pancakes topped with grass-fed butter and homemade applesauce!

Tis’ the season for soup!

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We are starting out Fit and Fabulous Nutrition challenge on Monday. I came across a recipe that I love to share during the Reset challenge. I will share it with all of you. So easy. It warms your stomach and your heart:)

Enjoy!

Love,

Mary

Sopa De Lime

1 Spanish onion cut up
1 can chopped tomatoes
1/2 bunch cilantro chopped
1 can green chilies
1 box organic vegetable broth
2 tbs lime juice

Put everything in a pot and simmer. This has been great on Reset!

soup