November | 2015 | The Sweet Life Sugar Free, LLC

Archive for November 30, 2015

T is for Turmeric

Posted on November 30, 2015 by thesweetlifesugarfree

Have you heard of turmeric?

Turmeric is what gives curry is robust yellow color and it is one of the most incredible antioxidants known.

This orange packs a punch and can be a little messy if you spill it on your desk at work..

While going through what I wanted to say about this wonder food I located this article and its just has all the information on Turmeric and Curcumin that I would be doing you a disservice by not simply linking to this top 10 list.

http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/

Here’s is a rundown of what the article is all about. If you want to read further into ANY of the following I highly suggest you click on the link above. This article is a bit sciency but I think it’s easy to understand and straightforward.

1. Turmeric Contains Bioactive Compounds With Powerful Medicinal Properties

2. Curcumin is a Natural Anti-Inflammatory Compound

3. Turmeric Dramatically Increases The Antioxidant Capacity of The Body

4. Curcumin Boosts Brain-Derived Neurotrophic Factor, Linked to Improved Brain Function and a Lower Risk of Brain Diseases

5. Curcumin Leads to Various Improvements That Should Lower Your Risk of Heart Disease

6. Turmeric Can Help Prevent (And Perhaps Even Treat) Cancer

7. Curcumin May be Useful in Preventing and Treating Alzheimer’s Disease

8. Arthritis Patients Respond Very Well to Curcumin Supplementation

9. Studies Show That Curcumin Has Incredible Benefits Against Depression

10. Curcumin May Help Delay Ageing and Fight Age-Related Chronic Diseases

I started taking a daily supplement of Turmeric once I was diagnosed with cancer. Cancer thrives on inflammation. Turmeric (the Ketogenic Diet) and Curcumin are inflammation crushers. A great supplement can be found at Costco or through Amazon. But you can also find Turmeric in the spice and seasoning isle at most grocery stores as well.

That being said, I try to consume turmeric fairly regularly in my diet. I actually really like Indian Food and curry dishes. On occasion I will sprinkle either curry powder or straight turmeric on eggs (not too much, I don’t want my 4 year old to notice ;)) as well as add curry seasoning or turmeric to my salad along with black pepper and olive oil. A girlfriend of mine made lunch not too long ago out of chicken, avocado, and a heavy hand of curry powder. It was fantastic. Now I almost to add curry seasoning to my avocados. I have in the past added it to coffee making my BPC super BPC. I have a friend who grew up in a traditional Indian home and she gives her sons warm milk with a dash of turmeric before bed when she is worried about the sickies. She always prefers the natural route, just as many of us do, especially when it comes to people in footed pajamas.

We could all benefit from less inflammation in our lives; especially those dealing with chronic pain, arthritis, and cancer. Adding this spice into your diet, tea, or vitamin box is one of the easiest and most natural ways to feel better.

Posted in Cancer, Research, Treatment tagged with supplements, vitamins

Happy Thanksgiving! Gravy Anyone?

Posted on November 25, 2015 by thesweetlifesugarfree

Happy Thanksgiving! I hope you are with those that you love this year. It is one of my favorite holidays for so many reasons: family, friends, cooking, eating, games, and time to thank God for all of our precious and often overlooked gifts in life! We are all so blessed in countless ways!

How do we do this time of year? It is a production! Lots of food, lots of prep, and LOTS of modification on my part. The menu is planned, I know what I am taking (both by request, and by Keto necessity). I just panicked though, when I realized I didn’t have a plan for the gravy! What to do? I have been researching, and I have two ideas for you folks!

If you are doing the turkey, this is the preferred method:

Use your pan drippings! Do NOT use flour. Instead use Xanthan Gum. Just add a little at a time until it had reached the thickness of a roux. Whisk quickly. This is the one I use:

This will act as your thickener and then you can add broth, wine, butter, you choose slowly, all while whisking. Add a few herbs, whisk, and you should have a traditional gravy.

I, however, am not doing the turkey and will prepare the gravy at home because we have all heard the saying, “Too many cooks in the kitchen”. There is so much going on already, and it’s not my kitchen, so I am modifying! Now, I haven’t tried this, so if you are just looking at this after Turkey Day, this would be a go-to for the leftovers, and I will definitely let you know if it doesn’t work.

Sauté an onion and a few cloves of garlic in LOTS of butter – a whole block of Kerry Gold will do. Keep sautéing until the onions are very limp.
Next, add your herbs: I like fresh rosemary, thyme, parsley, and a bay leaf. Salt and pepper to taste.
Now add stock, preferable homemade chicken or bone broth. You can add a bit of white wine too. Simmer over medium low heat until mixture is reduced.
Transfer to a food processor, and process until you have a smooth gravy texture.
If it still needs thickening, add a touch of Xanthan Gum and you should have a delicious flavorful gravy!

I’m keeping my fingers crossed because I really like gravy on my turkey!

So what else am I making? That has been the question of the week.

Everything I am taking is listed on this blog except for the veggie tray!

I am taking:

Cauliflower Mashed Potatoes with garlic and cream cheese

Bacon Brussel Sprouts

A vegetable tray with cilantro dip, ranch dip and spinach dip

Pumpkin Muffins that I have modified into cupcakes by adding cream cheese frosting to the top.

Pumpkin Pie with Whipping Cream

Kerry Gold and Pink Himalayan salt

We will enjoy the turkey, salad, squash and other veggies that other family members are preparing as well. Needless to say, we will have full bellies, full hearts, and count our many blessings!

God bless each of you, and have a safe, happy and very healthy Thanksgiving!

Posted in Dinner, Holiday Dish, Lunch, recipe, Sauces and Dressing, Side Dish, special Occasion, tips tagged with butter, drippings, gravy, Holiday, thanksgiving, Turkey

Feeling Good and Grateful

Posted on November 24, 2015 by thesweetlifesugarfree

This week is Thanksgiving! Yay! Another year has (almost) flown by and I have to say this is one of my favorite holidays.

Image result for give thanks

I realize that may come off a little crazy given how strict the Ketogenic Diet can sound especially when you list off the traditional Thanksgiving dishes. But the Ketogenic way of living has given me so much more than any slice of pie ever has.

Really, I try not focus on enjoying what don’t eat and instead really enjoy every bite I put in my mouth. I no longer feel that I have to have a little of every single dish that entered the house. Thanks but no thanks on the Jellomold.

I mean, it’s pretty but…. 🙂

This year we are celebrating at my parent’s house. So, what am I going to eat?

I will likely bring a few tasty low carb options-artichoke dip, cheese crisps, full fat ranch dip, guacamole, and accompanying veggies for dipping.

I know my mom makes the best deviled eggs and marinated olives both of which are 1,000% keto friendly.

Turkey-dark meat please 🙂 I’ll pack some Kerrygold to replace the gravy if its not low carb

Image result for turkey drumstick thanksgiving

my daughter calls these meat popsicles

All the veggies and salads (less anything candied or marshmallow topped.)

Maybe I will bring a sugar free cheesecake or whipped cream…

Image result for whipped cream

I’m considering using the pizza recipe to make low carb Rosemary bread sticks-Totally fooled my dad with this on my mom’s birthday. He had no idea I was the one who made the “bread.” I love those “Gotcha! It’s low carb!” moments.

I’m actually getting fairly full thinking about all this food.

Honesty, the real plan is to enjoy the holiday, spend time with the people I love, eat, give thanks, and appreciate what life has to offer. My family actually does a super cheesy tradition where we go around the table and each person has to say what they are thankful for. It’s always interesting what people say, in the past it’s gotten a little silly,a little rowdy, and of course teary.

I can almost guarantee my four year old will be thankful for Elsa, unicorns, her kitties, and her dogs. But I can’t wait to actually hear what she has to say, fingers crossed I make the cut.

The reality is I am actually quite thankful for the Ketogenic Diet, what it has done for me, for my health, and that of my families. I am also supremely thankful for everyone that has supported me through it.

Have a wonderful Thanksgiving everyone. We all have a lot to be thankful for.

Image result for be thankful

Posted in Appetizer, Dip, Holiday Dish, Kids, Snacks, special Occasion, tips, Vegetable tagged with family, Holiday

Make a Pie and Eat it too!

Posted on November 19, 2015 by thesweetlifesugarfree

We are on the countdown to Thanksgiving!

Wow! I don’t know about you, but it really snuck up on me this year.

The Thanksgiving menu is not too tough on Ketoers for the most part. We can have turkey, brussel sprouts, swap the potatoes for cauliflower mashed potatoes, and the list goes on. What to do about dessert though?

I have great news! I have perfected the Keto Pumpkin Pie! It is as simple as following the Libby’s recipe on the back of the pumpkin can. My grandmother (who was a wonderful cook) always said to go with the recipe on the back of the can. Why mess with a good thing that professionals have spent endless hours perfecting?

I stick with my basic almond flour and butter crust, and it is Keto perfection for a Thanksgiving treat! Make it even better with Keto whipped cream! Yum!!!!

Keto Pumpkin Pie

Crust:

1 1/2 cups almond flour

3 TBSP melted butter

3 TBSP Swerve Granular

1/4 tsp salt

Melt the butter in a glass pie pan in the microwave.

Combine all your dry ingredients in a bowl and then add to the butter.

Mix with your hands directly in the pie dish forming a crust up the sides.

Place in a preheated 350 degree oven for 8 minutes. Remove and set aside.

Now for a Modified Libby’s Pie Filling:

1 Cup Swerve granular

1/2 tsp salt

1 tsp cinnamon

1/2 tsp ground ginger

1/4 tsp ground cloves

2 large eggs

1 can (15 oz) Libby’s 100% Pure Pumpkin

1 can (12 fl oz) Carnation Evaporated Milk

Mix your Swerve and spices in a small bowl.

In a separate bowl, beat your eggs. Then add your pumpkin and mix well.

Finally add your dry ingredients while whisking and then add your evaporated milk.

Once all your ingredients are combined well, add to your pie shell.

Bake at 425 degrees for 15 minutes. Reduce temperature to 350 degrees and continue baking for 40 to 50 minutes.

Let cool for a few hours before serving or chilling.

Top with whipped cream, and serve warm or cold.

She gobbled this huge piece down in no time! It was delicious!

Enjoy!

Posted in Dessert, Dinner, Holiday Dish, Kids, recipe, special Occasion, Treat tagged with almond flour, crust, dessert, Pie, Pumpkin, spices, thanksgiving, treat

Red Cup Season-Pssst*There is Gold behind the Counter

Posted on November 17, 2015 by thesweetlifesugarfree

I am a serious coffee drinker!

To me it’s a comfort food; the smell alone makes me happy. Growing up, my mother would brew her pot of coffee, and then proceed to fill her old giant Bill Miller mug with the whole pot, and drink it black. I could be exaggerating, but this is honestly how I remember my childhood mornings.

I brew my own a lot of the time, but I do drink my fair share of Starbucks as well. There are two Starbucks stands that are less than a 10 minute walk from my desk at work!

My typical order is a Venti dark (seasonal) roast with heavy cream and three butters.

That’s right folks, Starbucks has Kerrygold hiding behind their counter. I know I am not the only one that orders this, but I do get funny looks on occasion. I’m sure if I ordered a pastry or bread I wouldn’t get a second look but… That’s not happening.

Whatever! Half these people sound like they are speaking a foreign language when they are ordering. Plus, the amount of sugar in some of these drinks would make even Willy Wonka blush.

I copied the chart below from the official Starbucks website.

Starbucks Nutrition Link

This is for the 16oz Grande:

Chocolate Beverages

	Calories	Fat (g)	Carb. (g)	Fiber (g)	Protein	Sodium
Hot Chocolate	320	9	47	4	14	160
Peppermint Hot Chocolate	390	9	65	4	13	150
Salted Caramel Hot Chocolate	390	9	66	4	13	300

So go get your Starbucks coffee (not hot chocolate) and your butter too, and DON’T be ashamed or blush:) Enjoy every ounce!

Posted in Uncategorized

A Fast and Delicious Weeknight Favorite!

Posted on November 12, 2015 by thesweetlifesugarfree

‘Tis the season for crazy weeknights! We are all in the thick of school and sports, but add the holidays to the mix, and you are about ready to pull out your hair. Let’s just say, dinner sometimes becomes a hassle, more than a featured event this time of year!

Before I give you the recipe, I need to preface it with the fact that I used to detest salmon. I LOVE fish, but never ever wanted salmon if I saw it on the menu. I don’t know if I had it poorly prepared in the past or if my tastes have changed, but it is now a staple around here. Not only is it perfectly amazing in healthy fats, but it is SO tasty and E-A-S-Y!!! Many are afraid to cook fish at home, but this one is a no brainer. Up until last night, we were a split family on the salmon. Three of us can’t get enough, but the daddy and one middle child (who shall remain nameless) would eat it, but didn’t love it. Things have changed due to one simple addition: Herb Butter! The best news; you can make it ahead, and you can have dinner on the table in less than 20 minutes! I kid you not!!!

Herbed Butter Salmon

Prepare your butter ahead of time and wrap it up for later.

1 cup butter (I used one block of Kerry Gold – yes, it makes a difference)

1 lemon zested (just the zest) you can save the lemon juice for later.

1 TBSP dried dill (or 3 TBSP fresh)

5 cloves garlic, minced

1/4 tsp ground pepper

1/4 tsp pink Himalayan salt

Bring your butter to room temperature. Zest your lemon and mince your garlic. Combine all of your ingredients.

Stir and mash everything together.

Scrape onto a piece of waxed paper or parchment paper.

Form it back into a block on parchment, seal in a bag, and keep in the refrigerator until ready to use.

Now for the Salmon:

I used a wild caught whole filet. There are many many kinds from farm raised to the cold waters of Alaska. I always ask for the fattiest version of salmon at the seafood counter. Just like everything else, the food industry is actually trying to make salmon “low fat” because of our fat phobic society. I figure the fatty one is the most natural since salmon IS a fatty fish!

Preheat your oven to 425 degrees.

On a cookie sheet sprayed with coconut oil, lay out your filet skin side down.

Sprinkle your salmon with your favorite seasoning. There are several that I love, but this was a favorite last night:

You know how I love my bulk spices! They are such a bargain, and so many from which to choose! This one is the Colorado Spice from Central Market, but take a stab at something new! This is the fun part of grocery shopping!

Once you have your fish seasoned, place in a preheated 425 degree oven. Watch it carefully! Depending on the size, cook for 10 to 15 minutes until the fish flakes. I did this one for 12 minutes. It is always best to ere on the less done side for fish.

I sautéed a box of fresh spinach in butter to go under the salmon while the fish was in the oven, and in under 20 minutes, dinner was served. Top with your fun new herb butter, and it is just perfect!

Enjoy!!!

Posted in Dinner, Kids, Main Course, recipe, Sauces and Dressing, tips, Uncategorized tagged with butter, dinner, easy, Fish, Herbs, Main Course, Quick, salmon, weeknight

Atkins Vs Keto

Posted on November 10, 2015 by thesweetlifesugarfree

The reason we started consulting with individuals, families, and groups is because we absolutely love the positive changes we have been able to make in our lives and those around us. Really, we just had to share.
Image result for any questions

One of the most common questions we get is, “What is the difference between this (Keto) and Atkins?

Many aspects are similar between Keto and the Phase 1 and 2 of Atkins.

I actually really like the book, The New Atkins for a New You, by Colette Heimowitz. This book was my reference for this post.

Dr. Robert Atkins gained a significant amount of weight after starting his medical practice, and through research, created a diet that was based on the removal of sugar and starch from meals. Atkins believed that starchy carbohydrates were the main culprit of weight gain.

Dr Atkins

Atkins has four phases:

Phase 1 Induction: Dropping the carbs, increasing the healthy fats, and watching the calendar. Keep carb count between 18 and 22–Basically totally Keto!

Phase 2 Balancing: Add carbs back into your diet in 5 gram increments until weight loss levels slow. For some people, this can mean as high as 70 to 80 grams of carbs per day. (Kinda Keto depending on where you fall)

Phase 3 Pre-Maintenance: Add more carbs back into the diet in 5 to 10 gram increments until you are in your weight happy place.

Phase 4 Life time Maintenance: Transition to a way of eating that you can do forever. Adjust carbs as needed, hormonal changes, age, etc.

Dr. Atkins, in my humble opinion, was brilliant and way ahead of his time. He also did not die of a heart attack or stroke, he died from a Traumatic Brain Injury. He died after slipping on ice at the age of 72.

I also believe he is likely doing summersaults in his grave with all these Atkins boxes, bars, and packaged meals (oh my!) These were not his intention at all! Let’s stay away from pre-packaged please!

The Ketogenic Diet, on the other hand, came to be much earlier, around the 1920’s and was established more for therapeutic reasons, initially for Pediatric Epilepsy. The Ketogenic diet being prescribed to seizure prone children has since declined with the rise of anti-convulsion drugs that have been developed.

The Ketogenic Diet is wonderfully effective for weight loss, but has so many more benefits.

I personally started this diet once I was diagnosed with breast cancer. Cindy started after struggling with PCOS and being diagnosed as pre-diabetic. The therapeutic benefits of the Ketogenic Diet can help most people, if they chose to do it for a short amount of time or even decide to become “lifers” like we have.

On Keto, you limit your sugar and carb intake to roughly 20 grams or try to keep it at 5% of your food. 70% of what you eat should be fat, and the remaining 25% protein.

The way I have approached Keto was to consume fat and above the ground veggies. I do not worry too much about the actual macro nutrient counts (grams.)

Keto and the beginning phases of Atkins have the same theme. However, Adkins on face value, does not stress the importance of adding high quality fat and keeping people feeling satisfied.

Fats that fight fat

Cindy and I both also feel very strongly about the quality of our food. While neither of us are perfect, we try to consume and serve our families as little processed food as possible.

The benefits of our new way of life have truly been astounding. I believe we have added years to our lives, become so much more efficient, and all around feel a ton better. Having clearer skin and weight loss were just an amazing bonus.

If you would like to learn more about our way of living, the therapeutic benefits of Ketosis, or just how to quit the sugar addiction please contact us.

Health Nuts

Posted in Health, Research, tips, Treat, Treatment tagged with Ketogenic, ketosis

A Taste of New England in the Lone Star State!

Posted on November 5, 2015 by thesweetlifesugarfree

I am imagining cooler weather at this point in San Antonio. The humidity is unbearable at the moment, but the sight of pumpkins, falling leaves, and mums make me pretend it’s cold outside and dream of the cool crisp mornings to come.

I am piggy backing off of Erin’s post earlier in the week. She posted our recipe for bone-broth, which if you haven’t tried, you must. I didn’t make it for about a year after I heard about it, and then, once made, I was kicking myself for all those months without. It is an automatic pick-me-up, arthritis healer, sore throat cure, and overall, just an incredible remedy for almost anything. During flu season, everyone in our house gets a cup everyday to boost the immune system – and it works.

So what else is great when cooler weather arrives or you are feel sub-par? Soups, chowders, stews – anything piping hot! Now, I have to come clean…I was really skeptical about this one. First, I have never made clam chowder before. Second, this was a far deviation from the original version I have seen. Third, would my children eat something with clams? My reaction was, why not? Wow! And…Oh YES, they will! In fact, three out of four went back for seconds! So, in thinking positive thoughts about cooler weather, here is a brand new one for you! This is another one that you can make ahead on a busy afternoon and dinner is prepared for later!

Creamy New England Clam Chowder With Bacon

Ingredients:

4 – 6.5 oz cans of chopped clams packed in clam juice

2 – 8 oz bottles of clam juice

2 cups chopped leeks (white and light green parts – this was 5 leaks for me)

1 large head of cauliflower chopped into chunks

8 – 10 slices of bacon chopped into pieces

1 cup broth

1/2 tsp dried thyme or 2 tsp fresh

3 TBSP fresh minced Italian parsley

1/2 tsp fresh black pepper or more to taste

1 tsp Himalayan salt

1/2 cup butter

Directions:

In a large soup pot, cook your bacon over medium heat until just starting to brown. Add you leeks and sauté until wilted and soft.

Remove half of your mixture and set aside.

Add your cauliflower, clam juice, juice from the canned clams (save the clams though), water and thyme. Increase heat to high and bring to a boil. Then reduce heat to low, cover, and simmer for 30 to 40 minutes until the cauliflower is very soft.

Using an immersion blender, puree the soup until it is light and creamy. It should start to resemble clam chowder now. I love my Cuisinart Immersion Blender!

Now, just add the clams, the rest of your leeks and bacon, butter, salt, pepper, and parsley. Simmer for 20 minutes. You can always add cream, or more butter, salt and pepper to taste. At this point, you can turn off the heat and save it for later or serve piping hot with a little cheese on top if you like.

Enjoy!

Posted in Dinner, Main Course, recipe, Soup, Uncategorized tagged with cauliflower, chowder, clam, dinner, kids, Main Course, soup

‘Stock’ Pile Your Health Arsenal!

Posted on November 3, 2015 by thesweetlifesugarfree

I have started hearing some sounds of fall, football, leaves crunching,squirrels scurrying all across my roof, way too early Christmas commercials, and those raspy sniffly coworkers.

That’s right.

It’s that time of year!

Dealing with those under-the-weather-friends is similar to most everything else; meaning that the best offense, is a great defense.

Sorry, I had to throw in some football.

One of the absolute best ways to take care of yourself this time of year is to regularly drink grass-fed bone broth. The vitamins, minerals, and overall good health feeling of this wonder drink can really make a difference in your immune system function.

I usually have a solid stock pile of my broth as well bones in my freezer. I have purchased ‘just’ bones before from a grass-fed farmer as well as buffalo bones from Whole Foods. Yes I am that serious about my broth. But more recently, when Cindy and I had our cow butchered, we had them box the bones for us as well. These bones are AMAZING!

Right now, we have enough bones to last us a very long time. Annnddd provide us with ample to share with friends and family that might need help getting over one thing or another. I love sharing this stuff. Plus, here in south Texas, we are predicted to have a nice wet fall this year, so really you can’t have too much in your keeping healthy arsenal!

Making broth/stock is SUPER simple, and not at all, labor intensive. The hardest part is finding storage space once you realize how great this stuff makes you feel.

Here is my super simple Bone Broth recipe:

Bone Broth

Ingredients:

3 to 5 pounds grass-fed beef bones (soup bones) and/or knuckle bones
½ cup raw apple cider vinegar (ACV)
filtered water
3 celery stalks,
3 carrots, halved
3 onions, quartered
Sachet of herbs (parsley, peppercorns, thyme, rosemary, Bay leaf, etc)-you can also omit here and just add to your mug when you drink.

Method:

Roast Bones at 400 for 30 minutes to 1 hour until fragrant
In a large stock or crock pot, place roasted bones, and pour in cool filtered water to cover. Add your apple cider vinegar. Do not heat yet.
Allow mixture to rest for 30 minutes to an hour. This will allow the vinegar to pull the nutrients from bones.
Bring the pot to a boil, and add more water if needed
Reduce to a low simmer, cover, and cook for 24-72 hours – just leave it going!
With about four hours remaining, add the vegetables
During the last 30 minutes of cooking, toss in the herb sachet-or omit and add as you drink.
Remove bones, veggie, and herb sachet (knock out any remaining marrow back into broth)
Pour broth through a strainer or cheese cloth into a glass container

Drink with generous amounts of quality Himalayan or Celtic salt, or use in any recipe calling for broth, stock, or added water.

The broth can be consumed immediately and stored in the fridge up to 5 to 7 days. You can also store in the freezer up to 6 months. We like to freeze into ice cubes so we can pop them in a mug to reheat when needed.

When reheating, bring broth back up to boiling for one minute.

Enjoy!

Image result for keep healthy

Posted in Beverage, tips, Treat, Treatment, Vegetable tagged with broth, healthy, recipe, sick, vitamins