Dark Chocolate Cupcakes with salted caramel icing and Sea-salted caramel sauce.

So this is my sister's fault.  She got me addicted to salted hot chocolate at Starbucks - I have only had 1 in my entire life but I can't let myself order another or it will be a daily routine.  My hubs has started his new job and LOVES it.  He has finished 2 weeks so I thought I would surprise him with cupcakes.  He loves cupcakes but his absolute favorite are those cheesy easy Funfetti cupcakes from a box.!!!  WHAT!  I remember the first time I baked these and he said, "these are the best ever".  My feelings were hurt but this man loves cupcakes. 
 So here ya go.....

Cupcake

1 cup all-purpose flour ( I used whole wheat) 

1 cup sugar

1/3 cup dark chocolate Cocoa powder

1 teaspoon baking soda

½ teaspoon baking powder

½ teaspoon salt

1 egg, at room temperature

1/2 cup buttermilk, at room temperature

½ cups strong black coffee, hot (I used plain water and it worked fine) 

1/4 cup vegetable oil

1½ teaspoons vanilla extract

Bake at 350 degrees for 12-15 minutes - it took every bit of 15 minutes

 

 

Ok, here comes the good part!!!  let's take a moment of silence for salted caramel sauce!  ......

Ok, enough.  I have never made caramel sauce and had a horror song in my head that it was going to burn but it was pretty easy. 

 

 

• ¾ cup buttermilk
• 1 cup sugar
• ½ cup brown sugar
• ½ cup butter, cubed
• 2 Tbsp Corn syrup
• 1 tsp seasalt
• 1 tsp vanilla

Directions

1. In a large pot (make sure it is large as while this cooks it bubbles), combine buttermilk, sugar, brown sugar, butter, corn syrup and salt.
2. Bring to a boil and reduce heat to low.
3. Cook until nice a caramel-ly rich brown. About 10 min. Stir frequently with a wooden spoon.
4. Remove from heat and stir in vanilla. Continue to stir to cool.
5. Enjoy. (Store in fridge)

Almost there - now for the caramel frosting.  I kind-of made this up because I had leftover buttermilk in my fridge from earlier this week. 










1/2 cup butter - softened
3-5 tablespoons of buttermilk
1 teaspoon vanilla
16 oz of powdered sugar. 
Keep alternating with half buttermilk and half powdered sugar.  Then just dump some caramel sauce in the frosting.  I probably added 8 tablespoons or so.  YUMMY

What does it mean to "detox" the body?

What on earth is detoxing the body and why is it important?  The word DETOX does not sound great to most people and sounds very complicated but it is far from the truth.  Detox should be the way we eat and what our body intakes.  Let me explain why it's important and a few ways to try. 

Toxic agents are everywhere in our world. The food we eat, the air we breathe, the household cleaners we spray, the electronics we use on a daily basis… However, toxic free radicals are formed in the body too. Stress hormones, emotional disturbances, anxiety and negative emotions all create free radicals as well. Living without toxic buildup is virtually impossible, which is why our body has built in mechanisms to deal with toxic overload. Crying, sweating, urination and defecation are all natural protocols employed by the body to rid itself of toxins.

Because toxins are part of our daily life, both inside and out, it may seem that they are a natural part of living and that additional measures to deal with them are unnecessary. This, in part, is true. Free radical exposure is part of life, however, with the overabundance of chemicals and pesticides in our foods and environment, and the increasing levels of stress in our society, our body is overwhelmed with toxic buildup and needs additional help in expelling unnecessary waste material.

Despite overwhelming advancements in medical care our society is sicker than ever. We may be living longer, but we’re riddled with illness and disease. Nearly all sickness in industrialized countries is due to toxic build up in the body. Often times toxins bind to sex hormones or thyroid hormones which slows metabolism, causing weight gain. Additionally, toxins are stored in fat cells, also contributing to excess weight. Cardiovascular disease, cancer, polycystic ovarian syndrome, infertility, gastroesophageal reflux disease, fatty liver, gallstones, osteoarthritis, stroke, lower back pain, headaches, carpal tunnel syndrome, dementia, sleep apnea, asthma and depression are just some of the illnesses associated with obesity.

Because toxins affect both the structure and function of cells, they cause a myriad of health problems in their own right. Chronic fatigue, fibromyalgia, autoimmune disorders like multiple sclerosis and lupus, migraines, premature aging, digestive problems like constipation, diarrhea or bloating, skin conditions, aches and pains, PMS and food allergies or intolerances are all the result of toxic buildup in the body.
Detoxification is so important because it can literally reverse the symptoms of illness and change your life. There are many different types of detoxification protocols and it is important to find one that works well for you. The liver, small intestine, kidneys, and colon are the major organs involved in the body’s detoxification system. However, when employing any type of cleanse (like a juice cleanse, liver and gallbladder cleanse, elimination diet, heavy metal cleanse, etc.) it is important to first cleanse the kidneys and colon, as these two eliminative organs are responsible for carrying toxic waste out of the body. If they aren’t cleared of blockages, you can end up with even more toxic buildup, as the toxins that are being expelled have nowhere to go. 

NOW HOW TO DO A DETOX....
There are many techniques you can follow and supplements you can take to detox your body. One in particular is to eat detoxifying foods.

Here is a list of detox foodsthat are a great addition to everybody’s diet.

1. Fruits

Fruits are high in liquid-content, helping the body wash out toxins. They are also very easy to digest and are high in antioxidants, nutrients, fiber and important vitamins.

2. Green Foods

Fill your refrigerator with blue green algae, barley, wheatgrass, kale, spinach, spirulina, alfalfa, chard, arugula or other organic leafy greens. These plants will help give a chlorophyll-boost to your digestive tract.
Chlorophyll rids the body of harmful environmental toxins from smog, heavy metals, herbicides, cleaning products and pesticides. They also aid the liver in detoxification.

3. Lemons, Oranges, and Limes

Citrus fruit aids the body in flushing out toxins and jump starts the digestive tract with enzymatic processes. Lemon juice aids the liver in its cleansing processes. To increase detoxification, start each morning with a warm glass of lemon water.
Remember, vitamin C is one of the best detox vitamins around, as it transforms toxins into digestible material. Eat vitamin c foods often to help get more of these benefits.

4. Garlic

This pungent little bulb is one of the best detoxing foods out there. It helps stimulate the liver into producing detoxification enzymes that help filter toxic residues from the digestive system. I recommend adding sliced or cooked garlic to a suitable dish, as this will help aid any detox diet.

5. Broccoli Sprouts

Extremely high in antioxidants, the ability for broccoli sprouts to stimulate the detoxification enzymes in the digestive tract is unparalleled. The sprouts are actually more effective than the fully-grown vegetable.

6. Green Tea

Packed full of antioxidants, green tea washes toxins from the system via its liquid content, but also contains a special type of antioxidant called catechins, which are known to increase liver function.

7. Mung Beans

The mighty mung bean has been used by Ayurvedic doctors for thousands of years. It is incredibly easy to digest, and absorbs toxic residue on the sides of the intestinal walls.

8. Raw Vegetables

Best for juicing or eaten raw: Onions, carrots, artichokes, asparagus, broccoli, cabbage, kale, brussel sprouts, cauliflower, garlic, beet, turmeric, and oregano. The combination of these foods will help your liver purge toxins during the cleansing process. These are high in naturally occurring sulphur and glutathione. Sulphur helps the liver detoxify harmful chemicals.

9. Seeds and Nuts

Incorporate more of the easily digestible seeds and nuts into your diet. Flax seed, pumpkin seeds, almonds, walnuts, hemp seeds, sesame seeds, chia seeds, Siberian cedar nuts and sunflower seeds are all excellent options. While detoxing, avoid nut butters.

10. Omega-3 Oils

Use hemp, avocado, olive oils or flax seed oil while detoxing. This will help lubricate the intestinal walls, allowing the toxins to be absorbed by the oil, and eliminated by the body.

Which Whey Protein is the best or does it make a difference what type to buy?

I am NOT a protein shake expert but recently I have started researching more about which protein is the best.  I found a great article by Ivan Nikolov who is a nutrition and fitness expert and focuses on all natural medicine.  This is what he has to say about protein and it really opened my eyes to what type of protein to look for in a shake.

  It all starts here...

Whey is a byproduct of cheese making. It is the liquid part that is separated from the curd. In its raw form, other than protein, whey contains fat, cholesterol, lactose. Before it reaches our shaker bottles, the fat and lactose (milk sugar) in whey have to be filtered out. More about this in a little while.

Raw whey is rich in protein substances, called native micro fractions. These include alpha lactalbumin, beta-lactoglobulin, glycomacropeptide, immunoglobulins, serum albumin, lactoferrin, lactoperoxidase.

When due to the type of processing used, some of these native micro fractions are destroyed or lost, we say that the whey protein is denatured.

Why are these native micro peptides important?

Some of these proteins are sources of essential amino acids, as well as large amounts of branched-chain amino acids - BCAA's (BCAA's are the only amino acids that don't undergo conversion in the liver, and are immediately available to your muscle cells).

Others have different functions in the body, such as immune system support and modulation, anti-oxidative and cell protecting properties, antibacterial, anti microbial functions, and more.

Let's look more closely at a few of them.

Alpha lactalbumin, also known as alpha-protein for example is the most abundant protein in mother's milk.

Serum albumin is a precursor to glutathione - a major antioxidant and detoxifying agent.

Immunoglobulins, also called antibodies, have the function of finding and destroying viruses and bacteria, which makes them primary immune system supporting factors.

Now you can clearly see why it's important for whey protein to retain its protein micro fractions during the manufacturing process.
What are the different types of whey proteins, available on the market?
Whey proteins can be divided in three major categories:
* concentrates (WPC)
* hydrolizates
* isolates (WPI)
Further, isolates can be sub-divided into ion-exchange isolates and low temperature micro filtered (ultra filtered) isolates.
Whey concentrate (WPC)
Whey concentrate is the lowest grade whey protein. Its actual protein content can range between 35 and 85%. The most common whey concentrate, used in sports nutrition formulations is WPC 80%.
Whey concentrate contains high lactose and fat levels. It also has high cholesterol content. Most commonly WPC is derived using high temperatures, which denature it (destroy its native micro fractions).
The high temperatures, used in the process, also oxidize large part of the present cholesterol. Oxidized cholesterol is the type of cholesterol that can cause hardening of arteries and cardio-vascular problems.
Many of the sports nutrition protein blends are mainly comprised of cheap, denatured whey protein concentrate of low biological value.
Hydrolyzed whey
Hydrolyzed whey is a protein, which has been partially pre-digested. The longer protein structures in it are broken down to shorter ones. The main property of this type of whey is its low allergenicity.
There are two things you should know about hydrolyzed whey.
First, when whey protein is treated enzymatically, its native proteins are partially or fully lost. In other words hydrolyzed whey can be denatured to a large degree, depending on the extend of pre-digestion.
Second, during pre-digestion, its long chain protein structures are broken down and are brought to forms that are very close to the actual amino acids the body can use for repair and tissue building.
There are a couple of amino acids that are naturally present in very large quantities in whey. These are glutamic acid and aspartic acid.
Glutamic acid, or glutamate is a neurotransmitter. It is know as excitotoxin and it serves to enhance one of the five main tastes - umami (savory). Glutamate in large quantities overstimulates certain parts of the brain, which can lead to brain damage.
By the way, I'm sure you've heard of MSG - a common taste enhancer and food additive. Well MSG stands for mono-sodium glutamate, a salt of the amino acid glutamate. Now you know when you see MSG or glutamate what the possible consequences could be.
You may think now "Since glutamic acid is the amino acid, which is present in high quantities in whey, what makes hydrolyzed whey worse than concentrate or isolate?"
Well, it's one thing when the body itself has to break down the protein into amino acids - it metabolizes as much of the protein it needs. But, it's a different thing when you ingest pre-digested protein and this way you force the body to uptake all of the proteins in a form already available for use.
Whey isolate (WPI) - ion-exchange, microfiltration
Ion-exchange whey isolate
This protein has a high protein content - 90% and more. It has very low (or none at all) amounts of lactose, fat and cholesterol. It sounds good on first reading, but it actually isn't. Let's see why.
The process of deriving ion-exchange whey includes separating the protein from the rest of the substances in raw whey using electrical charge. This is done using hydrochloric acid and sodium hydroxide.
The process involves great changes in the pH levels, which destroy most of the important native to whey protein fractions like alpha lactalbumin, glycomacropeptides, immunoglobulins, and lactoferrin.
Beta-lactoglobulin globulin, which is know to cause allergies, can sustain the pH changes, and can become the most predominant native protein structure in ion-exchange whey.
Microfiltered whey isolate
Microfiltered whey isolate is the most undenatured form of whey. Its native protein structures are kept intact to a large degree. It has 90% and higher protein content. It is virtually lactose, fat and cholesterol free.
During the process of microfiltration the undesired particles in whey (fat, lactose) are separated from the protein using ceramic microfilters in a low temperature environment.
After filtration the whey protein is spray-dried again using low temperatures.
Micro- (and ultra-) filtered whey isolate is the protein with the highest biological value of all proteins. Its characteristics are:

• * It stimulates the production of glutathione
• * It strengthens the immune system
• * It has antioxidant and anti-cancer properties
• * It promotes muscle growth

Currently the only patented method for low temperature microfiltration is the Cross-Flow Microfiltration process, developed by Glanbia.
To recap
Whey protein concentrate (WPC):

• * Is the cheapest whey protein
• * Is denatured - the beneficial protein structures are destroyed
• * Contains higher amounts of cholesterol, oxidized to a large degree

Hydrolyzed whey protein:

• * Has hypoallergenic properties
• * Is partially predigested - the degrees of predigestion vary
• * Its amino acids are more readily available, one of them is known to have excitotoxic properties (glutamate)
• * May play a role in excitotoxin-induced brain damage

Ion-exchange whey protein isolate:

• * Has low if any amounts of lactose, fats and cholesterol
• * Many of the native whey protein structures are destroyed
• * It is denatured to a large degree
• * Beta-lactoglobulin globulin is present in higher quantities, which may lead to allergies

Microfiltered whey protein isolate:

• * Has low if any amounts of lactose, fats and cholesterol
• * Retains its native proteins intact
• * Is twice as expensive as WPC and ion-exchange protein
• * Promotes muscle repair and growth
• * Strengthens the immune function
• * Has detoxifying and antioxidant properties

So, the big question is what you should look for when buying whey protein. Here is what I suggest:
1. Check the cholesterol content on the nutrition facts label. If it's more than 15mg per scoop that's a major sign that the main protein in the blend is WPC. If the budget isn't very limited don't buy.
2. Check the fat content on the label. Anything other than zero should tell you - WPC is the main ingredient. Don't buy.
3. Look at the ingredients list. If the first thing you see is anything else but cross-flow micro- (ultra-) filtered whey isolate - don't buy.
4. If you find the price relatively cheap for the quantity in the bottle - don't buy. It's most likely WPC

Zucchini lasagna (noodleless and oh so good)

 So here is a recipe that will change your life!  It is really so good and even the guys liked it and also my wonderful co-workers like it!  It is completely noodle free and uses zucchini strips for the noodles.  Plus, it looks great and is so healthy! 

We had our second crop of fresh tomatoes from our little garden so these are the tomatoes that I used.


Here are some fresh zucchinis, tomatoes and an onion from the farmer's market!

Now cut the zucchini very thin.


Saute the mushrooms, herbs and tomatoes


Now you are ready to start the layers.  In a 9x13 pan, first place 1/2 cup tomatoe sauce on the bottom and then layer with zucchini and a layer of the sauce.

Then the cheese mixture and topped with spinach.

Layer again and finish with shreaded mozzarella cheese.  Bake at 350 degrees for 45 minutes.  YUMMO! 

Here is the more detailed recipe.
Zucchini Lasagna (no noodles)

2-3 large zucchini, sliced into 1/4" strips, par-boiled for 3 min., let drain on paper towels

1 onion, diced

1 clove garlic, minced

2 Tbl parsley

1 Tbl fresh basil

1/2 Tbl oregano

salt/pepper to taste

1 T. olive oil

8 oz. mushrooms, sliced

2 chopped tomatoes ( can omit if used canned sauce)

1 lb ground lean turkey

2 c. spaghetti sauce (see sauce recipe at bottom or use jarred sauce)

2 eggs

1 1/2 c. cottage cheese

1/2 c. shredded mozzarella cheese

additional 1 c. shredded mozzarella cheese

1/4 c. Parmesan cheese

2 large handfuls spinach

In saucepan add olive oil, ground turkey, mushrooms and onion and saute until done.    season with pepper and garlic.  Add sauce to pan and saute for 10 minutes.

In small bowl, mix eggs, cottage cheese 1/2 cup mozzarella cheese and parsley, basil, oregano.

In 9x13 pan, spread 1/4 cup of sauce on bottom and layer zucchini.  Then place layer of meat mixture and then layer cheese mixture.  Place 1 handful spinach on top.  Repeat layer of zucchini, meat, cheese, spinach.  Place one layer of zucchini on top and sprinkle mozzarella cheese on top.     Sprinkle more fresh herbs on top to taste. 

Bake at 350 degrees for 40-45 minutes and let rest 10 minutes before serving. 

This is so good and so versatile.  I have added shrimp before which was AMAZING.  You can use ground chicken or lean ground beef.  You can pretty much add any diced vegetables as well and use any cheese you would want.  ENJOY!

Spaghetti sauce recipe

1 can (28 oz) Organic crushed tomatoes

1 can (15 oz organic tomatoe sauce - low sodium

1 can (6 oz) tomatoe paste

1 tsp each basil, oregano, pepper

1 tablespoon minced garlic

Add all ingredients and saute for 15 minutes. 

Energy filled Eggwhite Muffin

Breakfast Eggwhite Muffin - protein and energy for the day

I have never been one to like eggs until recently.  I love a good ole omelet but sometimes they are so loaded with butter and fat and cholesterol.  Egg whites on the other hand are very nutritious for you.  Just 1 muffin has more than 5gram protein and low calorie and loaded with energy packed veggies for the day.  The egg white is the clear white part of the egg that surrounds the yolk and protects it. Egg whites consist mainly of water, proteins, minerals, vitamins, fats and glucose. They have very small amounts of fat and cholesterol, but are rich in selenium and vitamins such as Vitamin D, Vitamin B6 and Vitamin B12. The protein Ovalbumin present in egg whites is important for the metabolism of enzymes in the body. Egg whites also contain minerals such as zinc, iron, copper, calcium and potassium. These minerals help in the development of teeth, bones and fingernails.

I usually buy my eggs from the farmer's market or a good friend, Victoria, has a friend who has organic eggs which I ADORE. 

So here is the recipe.  I took them to work  and they were a hit (or else they were just being nice.)

12 eggs white

1/4 cup skim milk

1 chopped bell pepper

1 chopped tomatoes

1 cup spinach

1/2 cup feta cheese (low fat)

salt, pepper, garlic and basil (from the garden)

****I have added different protein before such as shrimp, lean turkey sausage, or turkey bacon.  You can also have fun with the veggies and add whatever you would like***

Mix all ingredients and place in muffin tins at 350 degrees for about 45 minutes.  Allow and cool and enjoy!

Don't mind my old muffin tin that is WELL used and still is fantastic!

Stuffed Bell Peppers with couscous

I love bell peppers and have loved stuffed bell peppers.  I have my garden in the backyard growing and here are some pictures of the bell peppers from last year as they have not grown just yet. 

 

 Bell peppers are quite low in calories, with as few as 24 calories per medium green bell pepper and as many as 50 in a large yellow bell pepper. Unless you plan to eat bell peppers like candy, calorie count should not be an issue. What is also good about bell pepper nutrition facts is that there’s virtually no fat, no sodium or cholesterol.
Bell peppers are considered a fat burning food because with 10% fiber, your body will have to work harder to digest it. Although bell peppers do not contain a significant quantity of protein, that shouldn’t persuade you against taking advantage of the health benefits of bell peppers.

Red bell peppers have 10 times more Vitamin A than green or yellow.

Bell Peppers also help with increasing your energy as it has capsicum.  Capsicum is also good in B-complex group of vitamins such as niacin, pyridoxine (vitamin B-6), riboflavin, and thiamin (vitamin B-1).

Stuffed Bell Peppers
4 Bell Peppers, (cut the tops off and wash the seeds out of the insides)
1 pound lean ground turkey or diced chicken
1 small onion, diced
1 14.5 oz. can diced tomatoes
3/4 cup water
1 cup couscous (you can use brown rice)
1 teaspoons Worcestershire sauce
1/2 teaspoon pepper
1/2 teaspoon garlic
1/2 teaspoon chili powder
1/2 teaspoon paprika
1/2 cup feta cheese

Filling:
Brown the ground beef. Add in the onion and saute until transparent. Mix in the remaining ingredients and bring to a boil. Turn the heat down and cover and simmer until the rice is tender, approximately 30-40 minutes.
Stuff the peppers with the cooked filling. Stand upright in a 9X9 baking pan. Add about 1 inch of water in the bottom of the pan. Cover with tin foil and bake at 350 degrees for 20-25 minutes.   sprinkle with feta cheese after the peppers have cooked through.

Enjoy!  You can add almost anything to the mixture including black beans, celery and rotel for more taste.

Foods to boost metabolism!!!

We all want to be healthy and have more energy but some very simple steps can lead us to be more energetic and some very simple things we do on a day to day basis can be making us tired.   In the simplest terms, metabolic rate is the rate at which your body burns calories. Very few people have a fast metabolism.   The bottom line is that increasing your metabolism will enable you to level your diet and weight.

WHAT IS METABOLISM?

When I learned about metabolism in school, I always heard of the Krebs Cycle.  I can remember learning it for a test but now I cannot remember much more than how sugar and carbs are formed.  Kreb's cycle looks like this so take notes! 

Ok, got that?!!!  Just kidding and let me summarize it to you.

Metabolism is affected by your body composition. By body composition, I mean the amount of muscle you have versus the amount of fat. Muscle uses more calories to maintain itself than fat. People who are more muscular (and have a lower percentage of body fat) are said to have a higher metabolism than others that are less muscular. For example, let's say you have two people who are the exact same height and weight. One exercises on a regular basis with weights, in addition to aerobic exercise, and has a low percentage of body fat. The other never exercises and has a higher percentage of body fat. The first person who exercises will have a higher metabolism than the second person. What this basically means is that person #1's body will use more calories to sustain itself than person #2.

So what can increase your metabolism....

1. Water Water Water!   I cannot stress how important water is to our body.   Researchers in Germany found that subjects of the study increased their metabolic rates (the rate at which calories are burned) by 30 percent after drinking approximately 17 ounces of water. Water is also a natural appetite suppressant that banishes bloat as it flushes out sodium and toxins. Drinking enough water will also help keep you from mistaking thirst for hunger. So drink up! Make sure that you are starting your day with a big big glass of water and drink throughout the day not just all at one time.  Make sure to get at least 64 oz of water

2. Green Tea! Studies show that green tea extracts boost metabolism and may aid in weight loss. This mood-enhancing tea has also been reported to contain anti-cancer properties and help prevent heart disease. It’s also a trendy drink among weight-conscious celebrities.

3. Hot Peppers! Eating hot peppers can speed up and boost metabolism and cool your cravings, researchers at Laval University in Canada found. Here’s why: Capsaicin (a chemical found in jalapeno and cayenne peppers) temporarily stimulates your body to release more stress hormones, which speeds up your metabolism and causes you to burn more calories.

4.  Protein - make sure to get a little protein with every meal.  Enzymes that are found in proteins are the catalysts of metabolism. Proteins are important in promoting repair, growth and maintenance of cells throughout the body, and they provide the amino acids human bodies cannot make naturally. All but a small percentage of the protein you take in is digested. Excess protein that is not used in cell repair or converted into amino acids is converted into sugars or fatty acids and can be burned as fuel.
Good proteins are lean turkey, fish and beans and legumes.

5. East enough!   Make sure to eat small meals daily.  When you eat less than you need for basic biological function (about 1,200 calories for most women), your body throws the brakes on your metabolism. It also begins to break down precious, calorie-burning muscle tissue for energy, says Dan Benardot. "Eat just enough so you're not hungry--a 150-calorie snack midmorning and midafternoon between three meals (about 430 calories each) will keep your metabolism humming."

Eat small, frequent meals. People generally eat less overall when they eat small yet frequently. Consider eating fruits , oats or anything with a "high volume to calorie content" , eating healthy snacks will also increase metabolism.  A common myth is that fasting or restricting your consumption of food will send your body into starvation mode. While there is little or no evidence that supports this it is true that malnutrition is never the solution to losing weight and may pose a serious risk to your health and have adverse effects in the long run.