Real Food Blood-Sugar Friendly Muffins

Please note, the information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, circumstances or adverse effects. if you also have type 1 diabetes, understand the research on resistant starch can lower blood sugars (while improving gut health, weight loss, and more). If chosen to consume muffins like this or resistant starch in general, it is a good idea to monitor blood sugars more than normal initially and know that potato starch carbohydrates are not absorbed. Please consult your physician as well.

Flax Muffins

Flax Muffins

Low carb, high fiber muffins that are gentle on blood sugars. 
Prep Time10 mins
Cook Time10 mins
5 mins
Total Time20 mins
Course: Side Dish
Cuisine: American
Keyword: High fiber, Low carb, Low sugar
Servings: 12
Author: Kelly Schmidt, RD, LDN

Ingredients

  • 2 cups roughly ground flaxseed
  • 15-20 drops of liquid stevia
  • 1 tablespoon gluten-free baking powder
  • 2 tablespoons ground cinnamon
  • ½ teaspoon Himalayan sea salt
  • 5 large eggs
  • ½ cup water room temperature
  • cup MCT oil or melted coconut oil

Instructions

  • Preheat oven to 350F and prep a cupcake tray.
  • Combine flax meal with sweetener, baking powder, cinnamon and salt in a large bowl. Whisk to combine fully and set aside.
  • Add eggs, water and MCT oil to a high-powered blender. Blend on high for 30 seconds, until foamy.
  • Transfer liquid mixture to the bowl with the flax mixture. Stir with a spatula, just until incorporated.
  • Spoon mixture into prepared muffin pan, 3/4 full.

Blueberry Muffins

Instructions:

  1. Preheat the oven to 325 degrees F.
  2. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
  3. Mix (or sift) the dry ingredients together in a medium bowl.
  4. Whisk the “eggs”, honey, oil and vanilla in another bowl.
  5. Pour the wet ingredients into the bowl with the dry ingredients and stir until well combined.
  6. Gently stir the blueberries into the batter.
  7. Spoon into 12-14 muffin tins. (They will be fairly full)
  8. Bake for 20-25 minutes until slightly golden on top.
  9. Serve warm

Pumpkin Chia Muffins

Directions:

  1. Preheat oven to 350 degrees F
  2. Grind chia seeds in a coffee grinder and then mix the chia with the water.
  3. Add pumpkin, honey, vanilla, coconut oil, lemon, then mix well.
  4. Sift in the coconut flour and baking soda
  5. Add spices
  6. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
  7. Bake for 45-50 minutes, until the dough, is set.

Holiday-Proof Your Health

Choose well this holiday season, by choosing you.

Health is precious, which also includes feeling good, day in and day out, so protect it.

  1. Drink water – divide your weight by 2, and drink this calculated number in ounces.
  2. Don’t sacrifice sleep. Aim for 8+ hours a night. We need more sleep in the winter. Can you tell?
  3. Journal daily. Jot down your feelings and a list of gratitude. 
  4. Track habits, not your calories.
  5. Remember food is fuel by honoring physical hunger. Emotional hunger feels real but is for a very specific thing/craving and comes on strong. Real hunger is a quieter sensation and much more manageable. Do you let yourself feel real hunger?

If you want to dig deeper, let’s touch on the hard stuff…

Mindset
  • Goals around this time of year are to either lose weight or maintain weight. You must step back and realistically evaluate what makes sense for you. Once you make that decision, commit to a plan (and below will help you with that).
  • Empowerment and affirmations – can you count on yourself? Even if you feel like you cannot, fake it until you make. Choose an affirmation to repeat to yourself daily, to turn this thinking around. “Of anyone in the world, I can count on myself.”
  • Your best tool to ground yourself, to improve your health, mindset, even sleep, is a blank notebook/journal. If you struggle with this, invest in the “5 Minute Journal.” There is even a version of this for kids. You can make this a family affair.
  • Collect any data you need to get to know yourself better and collect facts that will help keep you motivated – I highly recommend taking the Gretchen Rubin quiz to uncover your tendencies in adopting new habits, do a finger prick food sensitivity test (I offer a test from KBMO Diagnostics), journal your food to see if you have episodes of mindless eating, weigh/measure your body, use tape measurements weekly (if you have a hard time separating the number on the scale to your worth). You are worthy. 
  • Understand your mind and your demons. How do you talk to yourself? Do you have any internal beliefs that you are not enough, unfit, incapable, etc. Understand where these thoughts have come from (perhaps childhood). Next, separate these voices and beliefs from yourself, yet embrace them at the same time. These voices are part of us and will be around forever. View these voices as a much younger, child-like version of yourself, that needs parented and advised to view the situation in a more mature way. These voices/beliefs can be viewed as benign, but just like holding a piece of paper, it’s not heavy. Yet, if we hold a piece of paper for days and years, it weighs a lot.  Don’t sweep these voices under the rug, and learn to not dull the feelings from them with food. 
  • Find a way to self-soothe that isn’t food. Around the holidays we are exposed to a lot of good and stressful emotions. When we learn to feel our feelings and create an outlet for them, we practice self-care.
  • Learn and then use the Thought Model (below) – to gain confidence in reaching any goal you have, health-related or not.
Thought Model – 5 Steps – Cognitive Behavioral Therapy 
  1. The Circumstance – facts of what happened (not boss yelled at me. Boss told me I was doing a bad job). This is neutral facts.
  2. Thoughts. Step back and think about what you’re thinking. Do a thought download or on paper or phone/computer. Understand the buzz in your head. Let it out. Do this for 5 minutes straight; you will surprise yourself what all you try to cover up. Do it on whatever topic you want. About your job, about your weight, about your child, whatever is consuming you.
  3. Emotions – a situation creates thoughts, thoughts fuel emotions.
  4. Actions – emotions lead to actions. Our thoughts create our results. 
  5. Results – if we thought differently about something, we’d feel differently, we’d make ideal actions and get the results we want. Let me paint your. Few examples below.

Examples:

  • Circumstance (facts) – I have a body, a business and I am alive
  • Thought – I’m plugging through, good enough
  • Feeling  – Unmotivated, resignation
  • Action – I’ll continue doing the same thing
  • Result – No growth in my life or health, and business is stagnant

 

  • Circumstance –  I have a body, a business and I am alive
  • IMPROVED Thought – Just a little more (compassion, effort, awareness, pushing myself past my comfort zone).
  • Feeling  – Empowered, purpose, motivated
  • Action – Step up workouts, craft a plan, look at ways to improve/grow business, more attention to nutrition
  • Result – Moving everything to the next level, I am stronger physically and mentally, I am more confident

There is never a time when you are not responsible for how you feel. It is not what happens to you, it is what you believe about what happens to you that causes your feelings.

  • Circumstance (fact) – The picture of my body in the mirror
  • Thought – I am disgusted 
  • Feeling – Depressed, disgust, disconnection, shame
  • Action – Squeeze into clothes that are too tight because I refuse to buy a bigger size, mentally beat myself up, go and eat a bunch of processed foods.
  • Result – Continue to gain weight, feel uncomfortable in my clothes, emotional pain/suffering

 

  • Circumstance –The picture of my body in the mirror
    IMPROVED Thought – This is my body
  • Feeling – Awareness, neutral feeling, curious
  • Action – Find clothes that fit and flatter my current body, keep working towards my goals
  • Result – Clothes I feel good in, less emotional pain, wanting from a place that feels good

The best way I often find to change my thoughts is asking myself good questions. Ex: What if losing weight was easy? What would I do? What if being diabetic was easier or more fun? How would it be? Our brain will seek solutions and we will gain empowerment.

Recipe: Real Food Fried Apples 

 

These are delicious and do not require any additional sugar as the natural sweetness from the apples is enough. This is a great alternative to more decadent desserts, such as apple pie, but far more forgiving on health. Lower in sugar, lower impact in spiking blood glucose levels, more favorable on gut health, energy levels and wellness goals.

Peel, slice and core the apples, while a medium skillet is being heated to medium heat.

Add all the ingredients to the pan, while stirring frequently for 5-7 minutes, all depending on your texture preference. Serves 2; ~15g of carbohydrates and 175 calories.

Options: you can chop the apples in bite-size pieces and you can also add Pascha 100% cocoa chocolate chips at the end or even cocoa nibs.

Peach Gobbler “Sandwich”

I choose my meals based on 1) desire, 2) blood sugar control/moderating the carbohydrates in the meal, 3) foods I tolerate (use of an elimination diet and a food sensitivity test), 4) my activity level and 5) satiety. I aim to allow a meal to keep me full from one meal to the next, or 4-6 hours. On this work day, I came up with a “sandwich” that was so awesome that I had to share the details. I’ll call it the “Peach Gobbler.”

On this work day, I came up with a “sandwich” that was so awesome that I had to share the details. I’ll call it the “Peach Gobbler.” It’s packed with protein to help keep my blood sugars stable, a few healthy carbohydrates to help round out the meal, and healthy fat to keep me satiated. I have found that it’s easy to keep my blood sugars in range and steady by keeping the total grams of carbohydrates in a meal to less than 30 grams. This came to 23 grams. Nice!

INGREDIENTS

  • 4 large romaine lettuce leaves
  • 3 ounces of organic turkey deli meat
  • 1 small white peach, sliced
  • 2 ounces of goat cheese
  • 2 slices of bacon, sulfate free, turkey
  • salt, pepper, fresh cilantro and green onion to taste
  • a drizzle of raw honey

DIRECTIONS

Use 2 romaine lettuce leaves as a stand in for sliced bread.

Layer on the deli meat, goat cheese, spices/herbs, then honey, topping it all off with warm bacon and the remaining lettuce leaves.

Slice in half and enjoy.

For extra credit and nutrition add some fermented vegetables as a side and a fat-bomb for a treat!

Nutrition Details – sources include USDA

  • Total calories: 398
  • Fat: 18 grams
  • Protein: 39 grams
  • Fiber: 4 grams
  • Carbs: 23 grams

Activated Charcoal Lemonade with Collagen Recipe

*This article was originally published on Thrivemarket.com/blog

Our take on the activated charcoal lemonade craze looks much cooler than the sludge-colored detox drinks everyone seems to be sipping lately. We froze our activated charcoal into ice cubes, creating a stark contrast when served in bright lemonade. When the ice starts to melt, it creates a cool-looking swirling effect as the charcoal mixes with the drink. To give it an extra boost, we mixed in Great Lakes Gelatin’s Collagen Hydrolysate powder. Collagen helps keep joints flexible and skin supple but because it decreases with age, it’s important to replenish with collagen-rich foods or supplements. This powder from Great Lakes has been hydrolyzed so it won’t congeal and features a unique combination of amino acids that may be beneficial for bone and joint health.

ACTIVATED CHARCOAL LEMONADE WITH COLLAGEN

Yield: 10 to 12 servings

Active Time: 20 minutes

Total Time: 12 hours (freezing time included)

INGREDIENTS

For the activated charcoal ice cubes

For the collagen lemonade

INSTRUCTIONS (Youtube video here)

Make the activated charcoal ice cubes

Break charcoal capsules by cutting with scissors to add the charcoal powder to a large container. Add the water. Stir until blended. Pour the liquid into ice cube molds. Freeze for 8 hours or overnight.

Make the collagen lemonade

In large pitcher, add honey, collagen powder, and hot water; stir until honey dissolves. Add lemon juice and cold water; stir until well mixed. Fill a glass with activated charcoal ice cubes and pour lemonade over the ice. Garnish with lemon slice.

Recipe credit: Angela Gaines

Photo credit: Paul Delmont

Related Articles:

Use of Activated Charcoal 

Blood Sugar Friendly Fat Bombs

Keto is trending and I am enjoying the ride. I’ve always been low carb, but in the last year I have been increasing my fat and moderating my carbohydrates and protein intake. Why? I want and deserve steady blood sugar control and this way of eating is proving to work for me, and as an added bonus I am leaning out. As someone with type 1 diabetes, I have to calculate everything that goes into my mouth and marry it with insulin. It’s a challenge, some days breezier than others, but since eating a fat dominant diet and toying with intermittent fasting (usually just 13 hours overnight) it’s been even easier to go about my life without blood sugar spikes or drops getting in my way. This path isn’t for everyone, but if a ketogenic diet is something you are interested in, make blood sugar control the target and goal. Above all, listen to your body and intuition to decide if it’s fitting or not.

This month I have been whipping up the below recipe and pairing it with my lunch or dinner. It’s delicious and my toddler Declan has been asking for “coconut balls” daily. This recipe was inspired by the blogger over at Empowered Sustenance. 

KSW Fat Bombs:

INSTRUCTIONS
  1. Start with soft coconut butter. If mine is solid, I will remove the lid from the coconut butter jar and microwave it for 30 seconds.
  2. Line a baking sheet with parchment paper or use a cupcake tray. I have a mini cupcake tray and they are perfect for making this recipe into bite-sized balls.
  3. In a bowl, combine the coconut butter and collagen. Add the honey.
  4. Add the coconut oil, and if you find the recipe to be too solid, feel comfortable adding another teaspoon of coconut oil.
  5. Add the vanilla and a pinch of salt.
  6. Using a spoon create small balls and place them on the baking sheet or individually in a cupcake tray. Place in the fridge for 30 minutes before eating.

 

Related Topics:

What Are Amino Acids And Why Are They Good For You?

Who Should Try the Keto Diet?

My Toddlers Favorite (Real Food) Muffins

Whether it’s Declan’s birthday playdate or his school picnic, if a treat is needed I combine some of my favorite real food sweet ingredients into a delicious muffin.

Almond Butter Banana Muffins

  • 1 cup natural almond butter
  • 2 large ripe bananas
  • 1 teaspoon vanilla extract
  • 1 teaspoon baking soda
  • 4 eggs
  • 1/2 teaspoon sea salt
  • 2 tablespoons honey
  • Optional: 1/2 cup of chocolate chips – or – I will frost the muffins with nutella – or – I just keep it simple and stick with the core ingredients.

Directions:

Preheat oven at 350F. Line a cupcake tray with liners.

In a mixing bowl, mash the banana with a fork, and then add the rest of the ingredients, mixing until smooth.

Add the batter 3/4 full in each liner. Cook for 15 minutes until the muffins are golden and firm. Allow to cool before eating. Enjoy!

 

 

 

Recipe: Flaxseed “Grain-less” Granola

I picked up this recipe after reading “The Plan,” by Lyn-Genet Recitas. While I have modified the recipe to my liking, it was easy to make and currently my go-to afternoon snack. I mix about an 1/8 of the recipe with a clean protein powder/water drink and about 1/2 cup of frozen berries. This is a great snack on active days and when I know it’s going to be a later dinner. As it’s satiating, it’s a great balance for my blood sugar (to-date I’ve had type 1 diabetes for nearly 2.5 decades).

Curious to learn more about how I eat and how I maintain optimal blood sugars, check out my most recent published book. flax

Ingredient:

  • 1 cup water
  • 2 cup whole flaxseeds
  • 1/2 T local honey
  • 2 tsp cinnamon
  • 1 tsp cardamom
  • 1 tsp vanilla extract
  • ½ tsp nutmeg
  • sea salt to taste
  • ½ cup raisins (optional – as noted, I prefer frozen berries)

Combine water and flax – let sit for 30 min. and mix again. Preheat oven to 275F. Add honey, spices, vanilla and flax together. Spread granola in thin layer on baking sheet and bake for 50 min. Reduce oven temp to 225F. Cut sheet o granola into clusters, flip and bake an additional 35 min., until thoroughly dry. Add raisins and store in airtight container. Or omit this step and add fresh or frozen fruit when enjoying the recipe. Have as a cereal with coconut milk or blend protein powder with water to increase the protein amount of the snack/meal. As a meal this makes 4 servings, as a snack, makes 8.

Real Food Muffins + Resistant Starch

Hitting my third trimester of pregnancy, my blood sugars are surely feeling the insulin resistance. I am trying to approach this challenge by of course increasing my insulin dosage but also holistically manipulating what I eat. Have you seen the research on using resistance starch, such as potato starch, for optimizing insulin resistance/sensitivity? If not, check out what they have to say on freetheanimal.com. 

I’ve found some good recipes online and made a few modifications with potato starch. Full recipes below.

Please note: The information contained on this site is intended for educational purposes only and is not a substitute for advice, diagnosis or treatment by a licensed physician. It is not meant to cover all possible precautions, circumstances or adverse effects. if you also have type 1 diabetes, understand the research in that resistant starch can lower blood sugars. If chosen to consume muffins like this or resistant starch in general, it is a good idea to monitor blood sugars more than normal initially and know that potato starch carbohydrates are not absorbed. Please consult your physician as well.

Blueberry Muffins

Instructions:

  1. Preheat the oven to 325 degrees F.
  2. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
  3. Mix (or sift) the dry ingredients together in a medium bowl.
  4. Whisk the “eggs”, honey, oil and vanilla in another bowl.
  5. Pour the wet ingredients into the bowl with the dry ingredients and stir until well combined.
  6. Gently stir the blueberries into the batter.
  7. Spoon into 12-14 muffin tins. (They will be fairly full)
  8. Bake for 20-25 minutes until slightly golden on top.
  9. Serve warm

Pumpkin Chia Muffins

Directions:

  1. Preheat oven to 350 degrees F
  2. Grind chia seeds in a coffee grinder and then mix the chia with the water.
  3. Add pumpkin, honey, vanilla, coconut oil, lemon, then mix well.
  4. Sift in the coconut flour and baking soda
  5. Add spices
  6. Grease a regular size muffin tin or line with paper liners. (You can also use silicone cupcake liners for better “non-stick” results)
  7. Bake for 45-50 minutes, until the dough, is set.

Healthy (Real Food) Holiday Recipe

This weekend I am headed to a Friendsmas party and will be bringing one of my favorite paleo-based bread recipes. I have really enjoyed the ideas presented on paleoleap.com, which this recipe came from.

Since my son is allergic to eggs, I have altered the recipe to include flax eggs (1 tablespoon of flax meal soaked in 2 tablespoons of water can replace 1 egg). I also sometimes add gelatin to increase the protein content and add a punch of gut health. Lastly, I make this recipe into muffins verse a loaf, which helps with portion control.

What recipe will you be bringing along this holiday season?

pumpkin-banana-bread-main-large-2

Pumpkin Banana Bread

  • ½ cup coconut flour;
  • ½ cup almond flour;
  • ½ cup very ripe banana, pureed;
  • ½ cup pure pumpkin puree;
  • ½ cup melted clarified butter or almond butter;
  • 1 tsp. baking soda;
  • ¼ cup raw honey;
  • 4 eggs;
  • ½ tsp. vanilla extract;
  • ½ tsp. salt;
  • ¾ cup pecans, chopped; (optional)

Prep:

  1. Preheat your oven to 350 F.
  2. In a large bowl, combine the almond flour, coconut flour, baking soda, and salt.
  3. In a separate bowl combine the eggs, clarified butter, honey, ripe banana, pumpkin puree, and vanilla extract. Mix everything together until you get a smooth texture.
  4. Pour the liquid ingredients into the dry ingredients and stir with a spoon until thoroughly combined. This is also a good time to add the chopped pecans if you’re using them.
  5. Pour the batter into a well-greased loaf pan and bake in the oven for about 45 minutes, or until a toothpick poked in the center comes out clean.
  6. Let the pumpkin banana bread cool down for about 10 minutes before serving.

Recipe: Paleo Infused Thanksgiving Smoothies

Nothing tastier than enjoying the flavors and produce of the season. This month I have been experimenting with some of the beloved Thanksgiving spices in my morning smoothie. Enjoy.

Pumpkin Oat Protein Smoothie

Blend all the above ingredients. You may need to add more liquid depending on your blender. Once thoroughly blended add ½ T of cocoa nibs for a cocoa flavor and enhancement in texture.

Apple Pumpkin Protein Smoothie

Blend all the above ingredients. You may need to add more liquid depending on your blender. Once thoroughly blended add ½ T of cocoa nibs for a cocoa flavor and enhancement in texture.

 

Additional Tips:

If you want the smoothie to be sweeter, feel free to add more banana or vanilla extract. As well, with the flu season upon us, I more often than not, tear open 2 green tea sachets and add the ingredients in with the smoothie for an extra immune system booster. Last but not least – I often combine many of the ingredients the night before so breakfast can be whipped together effortlessly.

Need more smoothie ideas? Click here.