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Guiltless Nutritious Treats

 

 

 

Baking away, daily is what I do. Along with marketing, finance, janitorial, speeches, and so forth.

But, I never thought that my product was touching  the lives of those with eating disorders. One day, I had a woman with her mother come into my bakery in Miami. She proceeds to tell me that she purchased my product at a store in South Beach, FL.

I listened as to hear how the ingredients on the back quinoa, millet, flaxseed meal, chia seeds, protein, apricots, honey plus the information “Why We Use These Ingredients” on the website educated her on how these foods work for her and not against her.

At 26 years and 10 years of bulimia, her mother tells me that she no longer has this problem and has proceeded to start cooking for herself and understanding foods.

We spent a few days together, as for they flew in from Paris, France to meet me. I was honored. I was amazed. It is things like this that keep me going daily as a small business owner. Some can say, well isn’t it money that keeps you going. NO, because we can quit at any time.

That day, 4 people were blessed.

I still keep up with the girl from Paris. I still keep doing what I do.

http://www.skinnysouth.com

Tracy Knight is the owner of Skinny South Incredible Treats. Has several national articles written has been on television, and radio.

Why we Use these Ingredients!

Agave

Helps with weight management, enhances immune system, improves: energy level, bone density, reduces risk in heart disease & Type II diabetes, lowers risk of lower intestinal cancer, low glycemic index number, high fiber, calcium and iron

Almonds

Rich in Manganese, Vita E, Magnesium, calming properties, rich in potassium, lowers blood pressure, Vitamin B2, may help protect against diabetes

Amaranth

High in Protein, iron and calcium as well as B vitamins and fiber

Apples

Rich in vitamin C, antioxidant, regulates blood sugars, rich in fiber, health teeth, B vitamins, energy, rich in calcium, magnesium

Apricots

Rich in calcium, magnesium, phosphorus, low in sodium, rich in potassium, rich in phytosterols, antioxidant, rich in protein, Helps with healthy skin, eyes, builds immune system

Avocado

Heart Health, anti-inflammatory, reduces or prevents arthritis, cancer prevention of the: mouth, skin & prostate gland

Banana

Protects heart, controls blood pressure, strengthens bones, quiets cough

Blueberries

Good Source of Fiber, can improve urinary tract health,

protects your heart, stabilizes blood sugar and boosts memory

Buckwheat

From a thistle plant, contains 20% protein, fiber, B vitamins, potassium, iron, calcium, manganese, phosphorus

Carrots

antioxidant, healthy skin, improves eye sight, anti-cancer, reduces strokes by 68%,

blood sugar regulation, prevents macular degeneration in older adults

Chia Seed

Prevents Sugar spikes, improves cardiovascular health, fights belly fat, contains fiber (also helps you feel full), Omega-3 (fights belly fat), stronger bones (contains high amounts of calcium), high amounts of manganese & phosphorus, and protein

Coconut

Boosts thyroid, increases metabolism, promotes a lean body and weight loss, supports a healthy immune system, rich in antioxidants, treats skin disorders, healthy hair, and strong bones

Dark Chocolate 60% and above

Anti-oxidants, anti-aging

lowers blood pressure, cholesterol, increases sex drive, muscle repair, calming properties

anti-depressant, mono-unsaturated fat, reduces risks of heart disease

Dates, Medjool

Rich in calcium, Beta Carotene, potassium, low in sodium, Magnesium, iron, helps with healthy bones, and teeth. Helps utilize carbohydrates and fats, helps repairs tissues and cells, growth and maintenance, helps in the production of protein synthesis and the production in nucleic acids in DNA and RNA. Helps with the fat emulsification. Helps with muscle contraction, regulates heartbeat

Flaxseed Meal

High in Omega 3’s, Rich in Fiber, Protects against: breast, prostate & colon cancers, Protection against: cardiovascular disease, diabetes & inflammation

Hemp

GLA, ALA.. essential fatty acids, 9 essential amino acids, easily digested, 35% protein, calcium, iron Vitamin E, phosphoruss, magnesium, phytosterols, phospholipids (lecithin), zinc

Omega 3 and Omega 6, low carb and low sugar

Gluten Free Oats

Stabilizes blood sugars, complex carbohydrate, oats used are gluten free, healthy heart properties, 15% protein, great source of fiber, folic acid, niacin, pyridoxine, pantothenic acid as well as a good source of iron, copper, zinc, potassium, manganese, calcium and copper

Honey (local, bee-friendly)

Immune booster, natural energy booster, may reduce the risk of cancers and tumors, healthy hair, health digestion, weight loss, lowers cholesterol

Lentils

Rich in iron, protein, fiber, calcium, good for the heart, bones, weight loss, easily digestible

Millet

15 % in Protein, high in fiber, sweet is extracted from the grain to produce sorghum, niacin, thiamine, riboflavin, high in iron, potassium and magnesium.

Pecans

lowers blood pressure, prevents breast cancer, lowers bad cholesterol,

prevents prostate enlargement, weight control, regulates moods, high in Protein, regulates blood sugar,

delays the onset of age related motor neuron diseases.

Pumpkin Seeds

Healthy prostate, improves bladder function, anti-depressant, lowers cholesterol,

prevention of cancers, prevention of osteoporosis, increases bone density,

Rich in zinc, increases sex drive, anti-inflammatory, treatment of tapeworm and other parasites, high in magnesium, high in protein

Raw Quinoa (not flour)

Provides more oxygen release into the blood, it contains high source of protein, iron and calcium with a mixture of B vitamins and other minerals. It is considered a superfood from all its amazing properties. Contains more powerful nutrients rather than grinding into flour; so we kept it whole and raw

Sweet Potato

healthy bones, prevention of degenerative diseases, prevention of heart attacks,

high in vitamin C, boosts immune system, helps with stress, anti-depressant,

healthy skin, mood stabilizer, supports thyroid gland, anti-inflammatory

Walnuts

Decreases fat in blood, improves cell function, highest in antioxidants among nuts, fights fat,

prevention in heart disease, certain cancers, gallstones, controls blood sugars, rich in Phytonutrients,

high in omega 3, anti-stress, anti-depressant, supports weight loss

Pea Protein Isolate

Body digests 98% of the protein, healthy hair, cells, brain, calming properties, aids in weight loss, b vitamins, rich in increases muscle thickness, No chemicals, regulates blood sugar, healthy heart, less allergens, complete protein, builds lean muscle, helps regulate hormones

Spices

all spice

Rich in calcium, iron, potassium, beta carotene, C, folate, Omega 3 & 6, protein. Rich in antioxidant

cardamom

detoxification, eliminates: bloating, nausea, gas, constipation

clove

anti-microbial

cumin

insomnia, some cancers, antioxidants, respiratory disorders, colds

fennel

can reduce bad breath and body odor

ginger

anti-nausea remedy

nutmeg

strengthens immune system, prevents leukemia, improves circulation, strengthens cognitive function, detoxifies body, skin health, oral conditions, indigestion, pain reliever

oregano

helps smoothe stomach

antioxidant, helps with digestive problems

rosemary

antioxidant, helps with circulation, relieves headaches, and respiratory problems

sage

helps with sour stomach, helps with detoxification in kidney and liver, antibiotic

turmeric

anti-cancer, anti-inflammatory, anti-stress

Nutrient

Function, definition and pairing

Calcium

Body is 99%, fat burner, increases LDL (with the help of magnesium), helps balance acid and alkaline, aids in digestion, healthy nervous system, healthy teeth, bones, stress, pair with magnesium, phosphorus, A, C, D, helps with PMS, osteoporosis, cramps

Iron

Paired with protein. Transports oxygen from lungs to tissues, combines with protein and copper yielding healthy red blood cells, helps with stress, antioxidant, helps with myoglobin (transports oxygen)

Choline

Pair with sodium and potassium to create healthy cells, corrects acid and alkaline balance. Regulates the sodium / potassium in the cells. Stimulates production of hydrocloric acid; aids in digestion, detoxifies liver, aids against hepatitis

Magnesium

Within the bones 70% and 30% in soft tissue and body fluids. Found inside cells where it activates enzymes for metabolism of carbs and amino acids. Pairing with Calcium: it helps with the nervous system, muscle contraction and acid-alkaline balance in the body. Helps the body absorb: Calcium, phosphorus, sodium, potassium. Enhances B, C, . Have to have to convert sugar in the blood for energy.

Manganese

grains

Now known for helping lactating moms with let down. Manganese paired with choline. Helps synthesize fat and cholesterol. Helps B vitamins. Helps with sex hormones, nervous system and brain

Phosphorus

nuts, grains, seeds

In every cell. Pair with Calcium. Body musts maintain a ratio of 2.5:1 phosphorus respectively. Aids in carbohydrate, fat and protein digestion. Helps with the contraction of muscles like the heart. Has to be paired with niacin and riboflavin to for those two to be even digested. Important for cell division and reproduction, kidney function, transfer of nerve impulses, growth of bones, tooth development. Acid and Alkaline balance

Potassium

Aids in diabetes, alcoholism, insomnia, bones, healthy digestive system, allegeries, muscle contraction, gout, RA, acne, stress. Combined with potassium helps regulate water balance in the body, decreases bloating, helps with the conversion of glucose to glycogen for energy.

Selenium

Found mostly in the liver and kidneys. Pair with E. antioxidant, helps with anti-aging, elasticity of tissues

Zinc

pumpkin seeds, quinoa, almonds

Anti-aging, anti-stress Aids in other nutrients absorption in the body. Helps breakdown alcohol. Helps ward off bugs, mosquitoes, heals wounds, and burns, helps with the synthesis of DNA, detoxifies body. Helps with healthy heart. Healthy sex hormones, reduces cholesterol

 

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This below has been taken from the elmhurst.edu website

Basically it says: all carbo(hydrate) is carbon with a water molecule attached to it. We all know you need water to survive.
As you know each carb can have 3G & higher but the typical pint is 3-12g according to science as a serving size for the body
And the carbohydrate contains carbon meaning it’s organic. All organic materials contain carbon. Many chemical-derived foods do not thus will slow down your metabolism. The heat process to burn the carbs.
It’s also best to get the carbohydrate source from plants due to the photosynthesis process because carbon dioxide is converted into carbohydrates for energy.
Pretty cool and a new way of understanding and seeing the beauty of carbs !
Trace

Carbohydrates – Introduction
Introduction:

General names for carbohydrates include sugars, starches, saccharides, and polysaccharides. The term saccharide is derived from the Latin word ” sacchararum” from the sweet taste of sugars.

The name “carbohydrate” means a “hydrate of carbon.” The name derives from the general formula of carbohydrate is Cx(H2O)y – x and y may or may not be equal and range in value from 3 to 12 or more. For example glucose is: C6(H2O)6 or is more commonly written, C6H12O6.

The chemistry of carbohydrates most closely resembles that of alcohol, aldehyde, and ketone functional groups. As a result, the modern definition of a CARBOHYDRATE is that the compounds are polyhydroxy aldehydes or ketones. The chemistry of carbohydrates is complicated by the fact that there is a functional group (alcohol) on almost every carbon. In addition, the carbohydrate may exist in either a straight chain or a ring structure. Ring structures incorporate two additional functional groups: the hemiacetal and acetal.

A major part of the carbon cycle occurs as carbon dioxide is converted to carbohydrates through photosynthesis. Carbohydrates are utilized by animals and humans in metabolism to produce energy and other compounds.

Click for larger image
Carbohydrate Functions:

Carbohydrates are initially synthesized in plants from a complex series of reactions involving photosynthesis.

-Store energy in the form of starch (photosynthesis in plants) or glycogen (in animals and humans).

-Provide energy through metabolism pathways and cycles.

-Supply carbon for synthesis of other compounds.

-Form structural components in cells and tissues.

Photosynthesis is a complex series of reactions carried out by algae, phytoplankton, and the leaves in plants, which utilize the energy from the sun. The simplified version of this chemical reaction is to utilize carbon dioxide molecules from the air and water molecules and the energy from the sun to produce a simple sugar such as glucose and oxygen molecules as a by product. The simple sugars are then converted into other molecules such as starch, fats, proteins, enzymes, and DNA/RNA i.e. all of the other molecules in living plants. All of the “matter/stuff” of a plant ultimately is produced as a result of this photosynthesis reaction.

……
Metabolism is increased by taking organic materials and converted into heat to breakdown for energy.

Skinnysouth.com
Plant-based food co

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It’s True. We have been given everything we need to sustain our lives while on Earth. We were not created and then left to fend for ourselves. 

We have been given the natural ability to hunt, gather and survive. 

Even your hand, YOUR hand is the way to portion control your food. 

The Bullseye, I like to call it: 

Image

 

Quinoa: great for the blood stream. It is circular like your cells. Adds oxygen to the bloodstream to increase endurance. My races, I have raced faster adding this to my diet. 

Apple: white on the inside like your bones, 4 chambered in the center like your heart: good for heart and bones high in C, D 

Walnut: shaped like the spheres of the brain: brain food 

Pumpkin rich in zinc: important for sex drive. shaped like the sex organs 

Chocolate in its original form is circular. It will create healthy cells. It is an antioxidant and has calming properties

Banana: shaped like the colon. Fiberous to aid in digestion and muscles … the strings and the banana it self looks like a muscle

Orange: on the inside has white stuff that attaches it to the rind the white stuff will aid in strengthening the connective tissue 70mg for an average orange 

Kiwi: cut in half and it looks like the lungs: highest in vitamin C low in glycemic; perfect for diabetics who cannot have orange. Even the kiwi has the black dots on the ends representing the air sacs. between 110mg and 170mg 

 

Food Pairing: 

You want to pair your food appropriately. 

You do not want to put 2 high glycemic foods together such as biscuit and orange juice. Can spike the bloodsugars, expand the cardiovascular wall; can cause a sugar crash. 

Instead: pair something like a high and a low such as peanut butter and rice cake for weight loss… and you can even add cinnamon to the top of the peanut butter to aid as an anti-inflammatory to decrease the cardiovascular wall and allow the sugars to slowly go through. 

More tips like this will come up from time to time. It is a journey from the inside out… not the out – in (in my opinion). 

Hey MISS! (Make it Simple Sweetie! )

with love tk 

Today as I walked my daughter to school (we take one bus then walk 14 blocks to her school), it began to rain. As I got on the bike, the rain started as a mist then quickly became an issue biking. I pushed through. I got to the bus station and saw there was the bus I take. I wait  a few minutes, the bus started up and the bus said “Not in Service”. 

Do you get up set when your main avenue is Not In Service or do you find another way?

There are mice and then there are men. When you man up and decide to get up, face the storm head on it is only for a little bit. Unknown is before you but once you face the fire, or storm for this matter, power through it  and come out onto the other side… then you get to praise your achievement. 

By getting on the bike, a new path was carved out. By waiting on the bus, those missed out on getting to their destination faster. 

By getting on the bike, two things accomplished: mind and body were exercised. 

Thus, waiting on someone to do the work for you, you delay your achievement or worse, the bus is never in service. 

Carve your own path. Get on your own ride…. run if you have to. Push through the storm, it is not for eternity; may feel like it though. 

In the end, you will be stronger, faster and wiser. 

 

Today’s day started with a early rise at 5am. Dressed and out the door by 6:50 to catch the bus. I decided hey, today I will treat my daughter to a hot cocoa, she did excellent at getting up and getting dressed … no problem! Which was a miracle. crunches… shower… oatmeal breakfast. Daily devotion, gotta start the day right with some good wholesome positive words in the system because the world out there is wild and can break you if you let it. 

Walking with fun games down the street with my daughter in tow. I have my bike.

Today’s Game Plan :

Goal: to get the errands done and at the school by the latest 1:30 doctor’s appointment at 3pm 

So… 

1. get up at 5

2. breakfast- most important meal of the day. It will keep my mind sharp and keep me from carb cravings later. I can go all day without eating until dinner, maybe have a Skinny South cookie or apple for snack but no need for “lunch” when I have a good wholesome brain powered breakfast. 

3. bus stop by 6:50

4. school by 7:30 

5. get on bus need to be across town no later than 10am at packaging place.. I have to exchange bags today. Long story short, in my world my food can’t go bad on the shelf or that’s money that burns straight out of my pocket. Key in business is being consistent.

6. I am walking fast burning the thighs, butt, arms, triceps, obliques have a backpack on that weighs 5-7 pounds. I have water and cookies today. I know later the bag will be heavier when I pickup my ingredients for the chocolate festival 

7. bus to Hialeah on bike it is 28 miles where I need to go. I need to save time by taking this bus because I have to bike 7 miles when I get off the train. Safety is key in my world. I want to make sure that I take the safest route on my bike, if there is not one available, I take the bus and then train. From there get the safest route, take it and ride back because I have then surveyed the land. 

8. bike to packaging center. When I arrive explain to the CEO of company that my cookies smell like a woman bad breath kept in a time capsule and released from 1946. He laughed. Good now he gives me 600 bags in exchange. I love even exchanges. Packaging Center in Medley, FL awesome.

9. now comes the ultra marathon and bike expedition. Bike from here to Culter Bay which is dang near close to the Keys. So, I bike over to the train 7 miles and take it to Dadeland South. Jump off and have 5 miles to bike sprinting because there is no sidewalk and I don’t like being on the road like that. I sprint the 5 miles. Thighs burning. New bike Trailway Schwinn is rockin’ it. My old beat up mountain bike would have been a pain in my bootay.

10. location at Fairchild Botanical Gardens pick up 10 pounds of ingredients to bake Friday to take back saturday.

Head out time: 12:46. Need to be North MIami Beach in less than one hour. Oh my well good news, the doctor changed the appointment to Friday. Awesome, called the school to be on the safe side and told them I would be there by 230

I bike to the train station take the train station to downtown. Bike the rest of the way, tightening my core to get it powered in. I already feel the soreness creeping in. I love it I am wrapped in long john shirt, leather jacket, yoga pants, bikers gloves and my mission is my child, right now Nothing else matters. She is my biggest appointment. She is the one that will feel my tardiness.

I bike with all my might. arriving at the school 25 miles away at 2:30pm- Goals accomplished.

1. packaging exchanged

2. ingredients picked up

3. child picked up

4. grocery store got dinner and other ingredients for work tomorrow

5. child home, homework done, showers done, dinner on time… bed on time

all because I had an ultimate goal. Time checks on and allowed myself time for mistakes but made sure I didn’t make any.

Cross Fit correlation:  

Biceps, shoulder blades, thighs from bike 

crunches 100 in the morning

walking with bike: core, butt, thighs

always push through with my legs really helps with the butt and thighs to lean them out 

Made sure I got my personal morning time with God and myself. 

Made sure my daughter understood the game plan and timers were turned on

You just as well as I in our busy days can achieve a workout. Grant it my was with a bike because I chose (really don’t have a choice because I don’t have a car) but I make no excuses. I have a goal. I stick with it. You can choose to run your errands on your bike. When I did have a car, I would get my errands done on the bike that I could get done on the bike. Now, that I don’t have a car I have a basket on my bike, a backpack, gloves, safety equipment, water and food. 

I save a ton of money by taking food and water. I have one cup of coffee in the morning with breakfast. Rest water all day. Electrolytes is mustard and cookies are my sugar stabilizer. cookies I make, my company SkinnySouth.com 

If I can do it, you can do it. Image

 

People ask me often if I workout all the time. Answer is no. I am a mom, business owner and I love to run, which all take up my time and rarely do I see my family or friends. 

No whining 

As a business owner we have to make time for things.. family, friends… workout and eating right. Cant run a business without at least one friend and you dont want your kids to hate what you do or despise you so how do you balance?

My day consists of baking, phone calls, computer, talking to clients, delivering, and then oh yeah I moved to Miami with no car, but I have a vision and a passion for people’s health and wellness. 

I taught for years exactly what I was not doing. Balance. I was 90% fitness, food 5%family 5% spiritual. Well the family fell apart and so did my peace. 

All the food and workouts in the world dont matter a hill of beans beans without balance. 

I write with experience. I speak from the heart. You can write your plan according to what your needs are.

I didnt workout for 45 days.. a workout fast if you will.  I wrote down everything dealing with how I feel.  I wrote nothing down about food or fitness. It was the hardest 45 days ever. But much needed. 

I moved to Miami without much.. a kind of immigrant story.. clothes on my back. One suitcase and a dream. 

I walk, run and bike everywhere. Do situps in the morning. Swim in the ocean and dance when I feel like it… zumba at the grocery store to Aretha Franklin, Respect. 

We choose to do what we want. We do what we must. We follow the voice of our inner being and we make our path good and bad. We choose it with our words. Our tongue is our rudder we can break it and go in circles becsuse we keep speaking negative into our life and or we have a negative crew. Fire your crew and force the rudder to produce positive words! Then and only then will you find your self going straight. 

Yes, I posted earlier that I walked 40 blocks with 6 bags of groceries, bike over 60 miles to deliver cookies (my products to my customers) .. funny thing half the time they dont know because I do a quick change before meeting them. Amazing what skinny pants & heels do with a tank and blazer from tennis shoes and sports bra.

I do what I need and have to do to make it. Dedication, preserverance. I want my daughter to know how to act (Proverbs 31) and what to do and no one will hand it to you. If they do, be careful because they can just as easily take it back if they dont like what you are doing.

I live by:

 the Nike slogan, Just do it.

 

Tom hanks in A League of Their Own,  “there’s no crying in baseball”. 

The bible,  faith without works is dead – james 

So get up and get it done.

You are success. You are successful. 

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