Archives for category: Skinny South

meal ideas:
Lunch or Dinner
1. Rice and Bean with salt and pepper dash of each
– gives you energy, repairs muscles, fill you up with fiber
2. Rice 1 cup, Beans 1 cup, salt and pepper to taste; cayenne is optional and not much
(added vitamin C)
3. Rice 1cup, 1 can corn (drained and rinsed) and 1 can of peas(drained and rinsed) cook
rice then add the drained corn and peas to dish salt and pepper to taste
4. mac and cheese solo 2 tbsp when a side item, ½ cup when by itself
5. mac and cheese with peas
6. sausage sliced up with bread and jelly – 1 link
7. sausage 1-2 links diced up with Rice 1 cup and beans 1 cup
8. ¼ cup of cornflakes (gives it the healthy fried effect) and roll chicken in it bake at 350
degrees until done side of peas, corn or green beans and corn
9. chicken rolled in applesauce( make a sweet taste) roll in crushed cornflakes. A sweet
taste without the added sugar
10. Peanut butter and jelly sandwich 1 tbsp peanut butter per 2 slices of bread with ½ packet
of jelly to spread
11. Peanut butter sandwich
12. half of peanut butter sandwich with side of applesauce
13. toast peanut butter on one slice of bread add jelly after toasting if you want
14. baked chicken shredded with one can of cranberry sauce mixed together side of peas or
green beans and ½ slice of toast ½ cup chicken with 2 tbsp peas, 2 tbsp green beans,
slice up the toast with 3 slices per piece of bread
15. marinate chicken in oj (from the frozen juice can after you create the mixture) bake to
create the same dish as if you were going to create orange slices over chicken with side
of green beans and peas
breakfast and lunch :
1. Peanut butter toast
2. Butter and toast or dry toast
3. peanut butter toast with dash cinnamon
4. applesauce ½ cup with box of raisins feeds 4 kids under 7 years old add cinnamon : as a
dessert item
5. applesauce with cinnamon as a dessert
6. peanut butter and raisin sandwich
7. sausage slices with toast
8. graham crackers 2 per child with 1 tsp peanut butter
9. 10 raisins per child – not the whole box
10. break in half grandma’s cookie
11. break in half grandma’s cookie and add 1 tsp peanut butter – snack
12. wheat thins with jelly
13. wheat thins 6 crackers by themselves
14. sausage and beans
15. toast and jelly : breakfast 1-2 slice ; 1 slice for adults; you can get 3 long slices in each
piece of bread : if you slice it up and add just a few raisins in between the slices it looks
like more food.
16. plain popcorn
17. popcorn with raisins (sweet and salty taste)
18. popcorn with cayenne (adults helps with weight loss and adds vitamin c)
19. Milk and cornflakes – ½ cup cereal with enough milk to not completely cover cereal: ⅛
cup ; teens 1 cup ceral to ¼- ½ cup milk
20. milk, cornflakes and raisins 3-5 per bowl
21. cereal with peanut butter mix it up 1 cup of cereal with 3 tbsp peanut butter: snack that’s
filling and fun to eat . roll into balls for easy little hands to eat
22. grape juice with added water ½ water ¼ grape juice
23. grape juice for kids small cup not a large glass adults too
24. if you have whole milk divide into 4 jugs and add water; if you have 2% divide into 2 1-
gallon containers half with milk and half with water; add ½ tsp of sugar for flavor
25. you do not have to add sugar to the cornflakes instead: add raisins or add a little of
another cereal to it
26. cranberry sauce 1 tbsp per person served with sausage or chicken with a side of green
beans and corn
Key tips
-Serving sizes are small; put on a smaller plate to feel more full (tricks the eyes)
drink a lot of water: fills the belly
-don’t use food as a reward or punishment: kids will tend to overeat when you do this.
-sugar does not fill you up: fruit fills you up because of fiber
-Vegetables are important for your colon, cells, eyes, skin, brain
-fruit is important to think clearly and to help get fat where it needs to go in the body and it
prevents colds only if you have it daily

 

 

 

 

Meal ideas for a family

Breakfast

TIPS: It is a breakfast that puts protein and carbohydrates together. Very important that your breakfast has these two things. Sometimes we have to put pinto beans and pasta together but together they work like warm oatmeal.

  1. 1 Cinnamon Toasters
  2. 1 slice ham with 1 slice toast
  3. ¼ cup of diced pork and ½ of scrambled eggs
  4. ¼ cup pinto beans and 1 slice pork =250 calories
  5. ¼ cup pasta and ¼ cup pinto beans = 350 calories
  6. cold spaghetti

lunch

TIPS: to make the canned items healthier for your heart, especially those with high blood pressure. Drain and rinse the items in the can.

  1. 1 slice ham and toast
  2. ½ cup spaghetti
  3. ¼ cup pork diced up with a side of 2 tbsp of mac and cheese with 2 tbsp of green beans
  4. ½ cup green beans with 2 tbsp diced ham side of cranberry sauce
  5. 2 tbsp corn, 2 tbsp green beans, 1 slice of canned ham and slice of bread
  6. ¼ cup ham with 3 tbsp instant potatoes and 2 tbsp green beans
  7. ¼ cup of pork with 3 tbsp instant pototoes, 2 tbsp corn, 2 tbsp green beans
  8. ham sandwich with pringles on the side

snack

  1. slice of ham
  2. ¼ cup of pork
  3. ¼ cup cranberry sauce
  4. 2 tbsp of raisins
  5. cinnamon toaster
  6. lance crackers – idea, you can twist the lance cracker open and have the peanut butter on one side, and on the clean side put the velvetta from the mac and cheese on it
  7. 1 cup juice

dinner:

Important, the dinner for adults is the smallest meal. Also, dinner for kids is not an adult portion. Kids use up energy all day and are fed at school too.

anything from lunch

  1. salmon with green beans, corn and ½ cup juice
  2. ¼ cup ham, carrots, 2 tbsp pinto beans and 2 tbsp of instant potatoes
  3. mac and cheese with pork and green beans
  4. green beans, pork , carrots, instant potatoes
  5. ham (marinate in orange or pineapple juice and then sear in pan) serve with green beans, carrots and instant pototoes
  6. in a casserole dish: combine ham, carrots, corn, velvetta cheese and instant pototoes with a pat of butter and bake at 350 degrees for 8 minutes / golden brown on top or cheese bubbles

Recipe:

Cheesy ham chowder

Ingredients

  • 10 bacon strips, diced
  • 1 large onion, chopped
  • 1 cup diced carrots
  • 3 tablespoons all-purpose flour
  • 3 cups milk
  • 1-1/2 cups water
  • 2-1/2 cups cubed potatoes
  • 1 can (15-1/4 ounces) whole kernel corn, drained
  • 2 teaspoons chicken bouillon granules
  • Pepper to taste
  • 3 cups (12 ounces) shredded cheddar cheese
  • 2 cups cubed fully cooked ham

Directions

  1. In a Dutch oven, cook the bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels to drain. In the drippings, saute onion and carrots until tender. Stir in flour until blended. Gradually add milk and water. Bring to a boil; cook and stir for 2 minutes or until thickened.
  2. Add the potatoes, corn, bouillon and pepper. Reduce heat; simmer, uncovered, for 20 minutes or until potatoes are tender. Add cheese and ham; heat until cheese is melted. Stir in bacon. Yield: 10 servings.

Nutritional Facts

1 serving (1/2 cup) equals 209 alories, 16 g fat (7 g saturated fat), 32 mg cholesterol, 528 mg sodium, 10 g carbohydrate, 1 g fiber, 8 g protein. Please make sure you take in less than 1 cup to stay healthy.

Originally published as Cheesy Ham Chowder in Quick Cooking September/October 2000, p7

takes 30 minutes to prep and cook makes 20 filling ½ cup servings.

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Does today feel like a borderline day? Do you feel that you can go either way with your day?

Everyone has those days when you feel like giving up but aren’t completely sold. It could be business, it could be your eating or exercise. Whatever the case, they are all the same. The decision you make will alter your life in some way. The verse, Isaiah 41:10 says

“Do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold yo with my righteous right hand.”

The cool part is the one before ” I have chosen you”

If you pray, seek God he will show you what to do and how to do it. Many times we get discouraged because we aren’t “hearing” anything from God and we get so hyper-focused on that, we miss the blessing or direction. Don’t focus on the weightloss, business, finances… but, focus on God. It says in Phil 3:14: Keep your eyes on the prize, do not look at what is behind you but strain toward what is ahead. Press forward to the prize for which God has called YOU.

Like in Proverbs 4:27, “Do not sway left or right but keep your foot from evil”. Meaning do not let your eye wander from what God has you to do, regardless as to what is said. Now, we are to pray because we could be on a path and if the path doesn’t make sense or we are making the wrong decisions and God brings someone into our life to help guide us the right way, we need to be open to that person. As to why, pray without ceasing and to keep your eyes on him.

Only God can move that mountain but it is your faith in him that will move that mountain. You ask, with faith, without swaying and it will be done. But there are some things in which God does give us to teach us a lesson because we just won’t get off of it.

Be careful what you wish for, is the saying. God may grant it but are you ready for the responsibilities it will bring. That’s why in business slow growth is important. (Proverbs 13:11).

The rule 10% applies in running, training, and business. It is the same. Success can happen overnight but rarely is it forever. A hurricane and tornado can rise up in an instant and destroy everything in its path.

Have discipline in your work, be persistent and knowledge to grow your wisdom to make the right choices, pray without ceasing. Do not lean on your own understanding as to why something is going on. Know that you are not in control. But in the same hand, do not worry. Worry is fear, and fear is distrust. Then why pray if all you are going to do is “give it to God” then talk about all the negative that you have, what you don’t have and how you don’t know how you will do it.

If you live alone , don’t have anyone for support. Know that God is your provider, your cheerleader, your dad, your friend. Like a phone call to a person, you have to call on his name. The sparrow has nothing to worry about, for that little bitty thing knows that food will be provided. A child has no fear and goes for it. Sometimes our extended knowledge of the world brings us fear. Fear isn’t real. Fear is False Evidence Appearing Real.

Nothing is impossible for everything is possible through God. You, ” I am Possible” I am possible to do all things through Christ who strengthens me. Go out into the world and change your fears into possible things. Cast your fears far from  your thoughts because it is in your head that you can harm your health, and make you think you can’t do it. Anxiety, worry, fear… are all in your head. Cast out the thought so it doesn’t move down into your heart, to your stomach and make you sick with worry, fear, anxiety… which is the leading cause of so many health issues, stomach, digestive issues.

sunriseToday, put your feet on the floor knowing today is your day to make a change and be the best you can be with what you have, eyes open, ears open like someone on high alert ready for positive change and success.

Whether you believe in God or not, the thing is that Proverbs has a lot of wise advise so does a lot of the bible that makes sense and many apply what is in the bible to life that don’t know they do…. interesting but true.

Love one another.

 

 

Cleansing foods, clean foods, eat this not that!

All of these titles but what really is the message?

Clean food are foods not in a box, or are they?

Bottom line, cleansing process should not be from a box instead, food Rx is recommended. Up to four times per year is recommended that you come clean. Literally!

Come clean from what?? I eat healthy!

You may eat healthy; however, the toxins are everywhere- you can’t escape them! Your immune system starts in the digestive system and is vulnerable to many toxins, not just in food, everyday.

Daily regime is like a cup of coffee. Take warm water, lemon juice and cayenne and knock it out, start fresh and begin your day.

A short list I compiled for a daily regime in foods that naturally keep you cleansed.

Nuts: provide b vitamins, zinc essential for the immune system, healthy fats, rich in minerals for the absorption process of other nutrients and not to mention it beefs up the sex life.

Almonds, Walnuts, Cashews, Pumpkin Seeds, Pistachios, Sunflower Seeds

Fruits: Fiber … Detoxify. Rich in vitamins and minerals for the immune system like C and Calcium.

Apples, bananas, blueberries, pears, strawberries, kiwi, raspberry, cranberry, papaya

Vegetables: amazing no fat containing power food, rich in lots of A, C, Zinc, Calcium… magnesium, and so forth.

Carrots are really the number of fruits and vegetables that can tackle anything from cancer to eyesight. Broccoli, Sweet potatoes, hardy Green Leaf like Kale and the lettuce kind like Red leaf and spinach which cleanses the toxins from the bloodstream.

Tomatoes, onions, garlic, peppers, avocados, green beans each with an large amount of antioxidants.

Complex Carbohydrates:

whole grain, brown rice, quinoa, millet rich in niacin, manganese, and some are gluten free like brown rice, and quinoa.

Combine carbs grains and veg together for a complete protein.

Meat: low fat or nonfat; also containing important essentials like tryptophan and when you combine these with vitamin C containing fruits yields more calcium in the body. Benefits those with anxiety, depression, and other mental issues that may affect the immune system, and digestive system.

Turkey, chicken, eggs, cold water fish, bison, deer.

Quarter detox: combine a rich vegetable and fruit combo for 14-21 days for a complete detox cleanse.

 

tune in next  topic: ” hormonal foods … men and women”

TK is the owner of Skinny South Incredible Treats, Inc and Love Life Nutrition. Over 20 years running experience, 10 years nutrition. Nationally published, television and radio guest on several stations.

Women hormones we are known for them. We are known for our mood swings and cravings… To cut to the chase because we are all busy :

 

If you have:
since you have headaches, fatigue and cravings: you want to increase these nutrients 14 days out and have every day before then during we will shift to change a few nutrients
B6: 200-300 mg aka pyriodoxine directly connected to female hormones …. as other B vitamins, it is lost through heat, cooking, stress, processed foofd, fast foods. Enriched in cereals and breads.
sources: meat,whole grains, whole wheat, wheat germ, fish, chicken, egg yolk, soy, ried beans, peanuts, walnuts, banansa, prunes, potatoes, cauliflower, cabbage, avocado. White sugar has none whereas raw sugar is rich in B6
whole wheat bread b/c it is processed has lost almost all but wheat germ and wheat flakes are rich in B6

B1: 150-250 mg depleted by the use of coffee, sugar, black teas, alcohol.  aka is thiamine.  sources: wheat germ, grains… do not use polished rice. whole wheat bread, brown rice, brewer’s yeast, blackstrap molasses. oats, millet, spinach, cauliflower, nuts, sunflower seeds, legume, peanuts, peas, beans, avocado (highest in fruits), pork tenderloin, dried fruits

chromium : mineral that help the glucose tolerance factor metabolizing and regulating carbohydrate metabolism in order for glucose to properly used within the body.
chromium which is depleted 90% by processed foods and fast foods (any even chick fil a ) 200-400mcg…. grains, wheat germ, brewer’s yeast (best form), green peppers, eggs, apples, butter, bananas, spinach, black pepper, blackstrap molasses …. whole grains, meats, shrimp, bran, potato skins, beets, mushrooms excellent sources

E 800 iu pair with omega 3 like salmon, olive oil … .pair foods like sunflower seeds, and olive oil in your spinach salad which spinach has 210% vitamin E
C : 8 mg citrus, red bell pepper

frequent small meals throughout the day.

Now, the amino acid: leucine will help when you have a busy day. it is found in dairy, poultry, wheat germ

its friends are the other BCAA : isoleucine and valine this will stabilized or lower blood sugar it metabolizes carbs to use it has energy instead of storing it has fat. It will help with bones and skin. it helps with hypoglycemia.

You can find it in protein shakes but natural is best: cheese, meats, grains, seeds, wheat germ, nuts… I like to put out there vegan, vegetarian and carnivore options. Valine is literally found in large amounts in eggs. it protects nerve endings or aka the myelin sheath. It is found in proteins in most foods.

On a side note valine is important to reduce for keto acids in the urine which break down muscles….

enjoy food. enjoy life.

 

 

Tracy Knight is a certified nutritionist and owner of Skinny South Incredible Treats. Contact her at lovelife@skinnysouth.com or lovelifenutrition.tracy@gmail.com

Why on earth and how on earth did I come up with this? Well, I call this the ketchup / french fry approach; it just fell into place.

As an avid athlete, like many can relate, the bars have way too much sugar. I was inhaling many of a particular kind. As a person on the go, a new mom and marathon runner I needed something fast.  I was tired of the fact the energy from the bars was sugars, then carbs, then fat, then protein. This ratio was not going to help me with recovery hence I would not eat these heavy things before.

Like a bad relationship, I felt like it was weighing me down. This coupled with clients wanting moderation, my daughter starting kindergarten and a few family members with celiac, diabetes…etc, I thought maybe there is a way to change this approach.

Incredibly, One day long long ago in 2008, the land of the unknown after a huge change in my life, I was making cookies. Catering to my daughter’s kindergarten class, I made chocolate chip cookies, but all the while and at the same time I was working with a few doctors regarding attention deficient and children;. Then a light bulb went off and I asked my self the million dollar question, “why in the world am I putting all the ingredients which may cause attention deficient disorder into the very cookies I am going to give MY daughter and her class?”.
… healthy cookies were now a possible idea for a hobby.. not a business. haha!

In 2009, during the day, I worked as a general manager at a small fitness gym, at night I would bake at Miss Cordelia’s in Memphis, TN to create this cookie made with all healthy ingredients… I tried the usual like applesauce, yogurt, which are great but mold quickly on the shelf.

The kindergarten kids were sold and the parents purchased my cookies outside of the bake sale by the dozens and my fellow running buddies at races would ask to purchase these cookies … literally selling them out the back of my Jeep.

Finally, they started being sold in the grocery store where I baked the products Funny part is since my last  business was bull-dozed by the financial fall of 2008,  I did not see myself getting involved with another entrepreneurial idea.
Well… Ha!Ha!
In 2012, The protein cookie company was born and the name Skinny South Incredible Treats was created thanks to my incredible best friend’s contribution to the name “Incredible” … its the little things that change your perspective.

The bars where popular but not like they are today… Again, I didn’t want a bar, I wanted a cookie. A food item shaped like a cookie….my thought,  a cookie makes one happy to eat.

On a quick side note, to my Family and friends, I thank you for putting up with me during this long journey/ dream… which is still being built. Yes, this business has been built with sacrifice, blood, sweat, tears, long nights and challenges.

How guiltless are the products?
Skinny South Incredible Treats is a company that is free of junk and full of flavor. All natural Protein cookies made into delicious guiltless flavors of Carrot Cake, Walnut Crunch Cake, Banana Nut Bread, Coconut Cake and Chocolate Chip.  We also carry, 90 calorie all natural chia brownie, walnut brownie, Memphis soul brownie (contributes to the children’s music scene), almond cup cookies (like reese’s but reversed), brownie bite cookies, skinny dips of strawberry shortcake, lemon drop, dipped dark chocolate, and chocolate covered cherry.

The thing is they have these names, they look sinful but in reality with the right ingredients and process they honestly aren’t. The fact how I do it and what I use allows for your body to process the foods quickly either utilize them and to help cleanse the body.

Again, How ???  spices, natural sugars, spices… did I say, spices? Food pairing is important to help with any carbs, protein and fats Naturally found in the foods.

I am a mom, certified clinical nutritionist and former personal trainer as well as avid athlete.
I am conscience what goes into my body from minute one of the day.

We Make protein cookies from southern family dessert recipes.

… Southern Recipes made into Protein Cookies : Pumpkin Pie Latte, Chocolate Chip, Carrot Cake, Walnut Crunch Cake, Chocolate Chip, Banana Nut Bread, Coconut Cake, Lemon Coconut Cake …
Dark chocolate Brownie, Walnut Brownies, Memphis soul Brownies ( made with almond butter and dark chocolate). The brownie took 4 years to perfect to make it 90 calories and delicious. It has been said, that this is…. “The best vegan brownie ever tasted ! ”

“Thank you for the samples, everyone at the office got to try them and loved it! “, raves John Ruiz from Swarm Inc. Miami, FL

CHOCOLATE CHANGING LIVES program

Raised between Woodstock, GA and Memphis, TN, as a southern blood runs through my veins,  I am sure most can relate to the Memphis soulful music scene and the delicious southern desserts. So, in honor of my hometown, we support the Memphis Music Scene through children’s programs and healthcare programs.
To date we have sold over 2000 Memphis Soul Brownies thanks to the ladies at Delta Groove Yoga and their patrons! A nice percentage of those sales will be used for the programs to enhance the beautiful music scene that has impacted the world.
…. the Memphis Soulful line supports the Memphis Music scene.

Now having a location in Miami Beach, we will support the community there as well. Right now, Tracy has been on radio Life FM 90.9 discussing nutrition. Also, she is a regular demo chef at Fairchild Garden who teaches how to prepare meals healthy. She has been on television….
The next step is for the brownies sold in each city the product is sold to have that support the Children’s music scene and raise awareness to the importance that music has on our mind, body and soul. It is highly influencial and important for everyone to understand the importance of how we impact our environment.

Our plan is to have our products in New York and LA in 2016, which the a portion of sales will go to support programs in those communities as well.

Take the Chia Challenge with us… Chocolate Chia Balls are growing faster than ever!

Join us to take the Chocolate Chia Ball Challenge and
Sign up for our Nutrition news letter and learn how foods given to you on this earth are for you, not against you!

Also… Why not Challenge your local stores and have them contact us today to get Skinny South into your area now!

ALL THE RAGE !!!

 

Today is a beautiful day in Miami, FL. I am at the Fairchild Garden Spring event as one of the demonstration chefs. As the owner of Skinny South Incredible Treats, I want to always put forth healthy dessert alternatives. For this one it is Apricot Toasties: Gluten free, vegan… the diabetic friendly part I will show you.

The ingredients:

Coconut : Deliciously valuable and a large nut fruit. Very popular in South Florida and grown all over. It is high in Saturated fat, but rich in Omega 3, contains some protein and carbs, fiber. Traces of B, E, potassium, Magnesium, Manganese, copper. Very diverse from cooking to yogurt… to topical to drinking…

The value of this oil is it is not like the hydrogenated or partially hydrogenated oils and fats which are usually fortified with Vitamin A, and other additives which tend to function differently in the body ; therefore, it increases the blood cholesterol, yielding to cardiovascular problems and cancer risks. Lard, butter and chicken fat do the same.

Now, I hear the switch to polyunsaturated fats / oils so the saturated fats are less consumed, hoping to keep the heart healthy. Well heating a polyunsaturated fat is not wise because science talk: it has one unsaturated bond which hydrogen atoms attach.  Simple talk: the heating affects the chemical structure which is less usable for the body and difficult for the body to process. If you heat the oil it will oxidize which destroys cell. Whereas, antioxidants repairs, heals and keeps cells from breaking down thus preventing cancer, cardiovascular issues.

The fat that coconut contains: B, C, E… these burn fat. Also, having traces of potassium and Magnesium helps calcium absorb into the body. This little nut fruit is essential to have in your pantry, if you are not allergic.

Vegetable shortening The vegetable oil I used today is organic and rich in E, essential fatty acids and linoleic acid which is Omega 6 and also found in wheat is germ, safflower, sesame (rich in protein) and sunflower.

On a side note, after I wrote this, I had questions from the chef’s demo ….

Why don’t I use coconut oil? or shortening? Because I am already using coconut flakes, unsweetened, but I don’t want an over load of coconut. Instead this is a palm oil which contains monounsaturated and saturated oils. The apricots containing C and Beta Carotene will help burn the saturated oils and is why I used dried fruit in the recipe, without it would be just sugar and oil … thus less healthy.

It is wise to use a polyunsaturated fat and an E together for better fat absorption. Sunflowers added to your salad is an easy fix.

Apricots : This little guy is awesome ! Rich in A, high in C, Iron , potassium, manganese. Beta Carotene is an antioxidant which helps cells, skin , hair. Remember heating of the oil causes oxidation…. and antioxidants help the cell… well this is beta carotene, and C…. two things the apricot has.

Sugars: table  sugar glycemic index is 65 whereas the organic brown rice syrup found in many health food items like hemp milk is 98 on the glycemic index. My advice, know your sugars but foods like blackstrap molasses mixed with organic cane sugar reduces the glycemic load into the bloodstream.

Other food items to pair with sugars is cinnamon, turmeric, ginger, protein and fat. Protein slows down the sugars running through the bloodstream and fat does too.

With the Apricot toasties, I add cinnamon in the mixture to help slow down the sugars rushing through. You can also substitute pea protein 1/4 cup gluten-free flour for added protein .

Organic Stevia

Organic cane sugar and brown sugar

Vanilla Extract and Almond Extra

Other questions from the chef’s demo:

  1. can I use quinoa flour?

    you can but it is heavy and it contains high carbs and fat. We are just making toasties. I suggest a pea protein isolate so that it stays light and no carbs and no extra fat because we are using coconut and palm oil. Too much carbs in your dish then you will have added weight on your hips.

  2. Can I use just stevia?

    A few reasons why not, but at the end of the day, its your journey….1)  if you like the aftertaste of some stevias. 2)  the pure stevia,  like pure olive oil is very expensive.  3)This dish was designed with a budget. It yields 60 toasties. 4) Also, the glycemic index is reduced when using real sugars with protein and spices. Again, table sugar is a less glycemic index than brown rice syrup or evaporated cane juice/ syrup in most health foods. Remember food pairing is the best choice. 5) Because even stevia is processed down. If you ever had a stevia plant and tried to extract sugar from it… like trying to get juice out wheatgrass, takes a lot. Yes, I speak from experience.

  3. Can I use brown rice flour instead of white rice flour?

    Yes but it is the difference between brown rice and white rice… brown will be heavier than white and remember we are using flaxseed meal for toasties… toasties are to be light and if you have too much fiber then your guests may not visit with you, they will be reading the bathroom materials instead.u

  4. Do you do cooking classes?

    What I do is I come to your home, church or business and I teach you how to pair the right foods together. Based on the type of environment or what we discuss previously, yes I can do cooking classes. 

    Just email me at lovelifenutrition.tracy@gmail.com and we can discuss. Its affordable. My clients currently include: Helena Chemical, MLGW (electric company), celebrities, chefs, schools and Cigna health insurance (as a third-party vendor to their corporate clients).

  5. Do you have a book?

    I am finishing it up . A couple of books. One is Journey with Food and the other the Journey Within. Journey with Food comes out in a few months and will be available on Amazon.com site.I am a published nutritionist in several magazines like Premier Bride, Dallas Bride, Justine Teen Magazine.

  6. What has been your experience?  My experience has been life and other’s lives. My father, stepdad, grandmother…. experienced diabetes. I myself, experience hypoglycemia. I cannot pair certain foods together and I cannot have anything that has more than 10g of sugar at one time. I can feel my blood sugar rise. I can feel my body and then I know I will crash in a few moments into a deep sleep for 2 hours. I am an avid athlete, an aspiring Olympic hopeful at one time but life got in the way…. sometimes our journey takes us a different way than what we wanted. I am a mother of a 12-year-old with several types of moderate mental disabilities. I was in a severe car accident that  left me in the bed for 3 months and then learning to walk again … told I would never walk again and if so it would be with assistance… I mailed the doctor my autographed 5k and marathon photo a year later. I am a single parent who is a business owner which comes with its own financial challenges. When I was with food stamps, how I built my Skinny South Incredible Treats business, the most important thing to remember is nutrition. Regardless, I always put the right foods together keeping the staples of spinach, pasta, apples, carrots, milk, butter, bread, peanut butter, tomato sauce… that’s all we could get at times and many times I wouldn’t be able to eat dinner, lunch… whatever. But, blessed with the Lord’s hand, we are doing much better. Now, I want to show others it can be done but not to focus so much on the hype or the type, but focus on the ingredients and the nutrients.

Any more questions can be sent to lovelifenutrition.tracy@gmail.com

 

Apricot Toasties

Preheat oven 350 ( because it is gluten-free you will reduce the temp and time it is baking) Less processed food items take less time to prepare. ….

Create “egg” vegan egg… 2 tbsp flaxseed meal to 6 tbsp warm water , stir and let set for 5 minutes

in a saucepan combine:

1 ½ cup chopped dried apricots (put in freezer and then taken out, thaw they will be sweeter)

½ cup water

cover and cook together 5-8 minutes

sift or blend together:

1 cup all-purpose gluten-free flour

¾ cup gluten-free brown rice flour

2 tsp baking powder

1/4 tsp kosher sea salt

Cream together :

1 cup vegetable shorten

¼ cup confectioner’s sugar

¼ cup stevia in the raw

½ cup light brown sugar ( or make your own with ½ cup organic cane sugar and ¼ cup blackstrap molasses in a saucepan and stir regularly until well blended over low heat , do not burn)

1 tsp vanilla extract

¼ tsp almond extract

blend in the flaxseed meal egg mixture

stir in dry ingredients and cooled apricot mixture

take 1 tsp of mixture and drop into 1 ½ cup shredded unsweetened coconut

and shape into balls

place 1 “ apart and on baking sheet

top each one with a whole almond or sliced

bake 350 10 min or until coconut is slightly toasted

makes 6 dozen

yum yum enjoy !

enjoy

So many go to the gym, well I hit the ground running – literally.
Many do. Many in this world take the bus, bike, however to get around. We have to do what we need to do to get head. Wherever that may lead us, we have to uplift and carry others forward with us.
Leave no man behind !
I am sure if you have gone through a situation, someone has too.
I am sure that if you feel alone- I am sure someone else does too

Today, got up 100 crunches , 25 push-ups, 5 min jumprope then got my daughter up, made breakfast And grabbed the bike.

Got to the beach and walked my daughter one mile to school. Jumped on the bike and road 6 miles to work.
At work it is all upper body work so I couple it calf raises and squats.
Always working the body.
My family needs me to stay fit.

I make sure I get protein in as snack 2 hrs after breakfast
Then rice for lunch with veggies and back to baking
4 pm rolls around I have to deliver.
I pick up the 15 pound box and jump on the bus to south beach and deliver to a private party.
Left there jumped on bus and off 15 blocks from the school with 15 minutes to spare I darted to my daughter’s school.
Never wasting time. Always making cross-training apart of my day

My daughter and I leave walk 1 mile and talk seeing how each other’s day went.
This I Also important – it’s connecting with your family.
Communication is key to a any relationship especially if you want a healthy one.

We get to the bus stop and head home.
Where I write this cross fit day to you.
The importance of family time and communication is just as important as cross-training time.

Be healthy for your family and take the time to get fit from the inside – out!

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