Are your food sensitivities making you sick?

Food Sensitivities Make You Sick and FatIn my opinion, this test is essential if you truly want a customized plan and achieve optimal results. I have used this test in my practice for over 10 years and the results have been nothing short of miraculous.

The ALCAT Test identifies cellular reactions to over 350 foods, chemicals and herbs. These inflammatory reactions are linked to chronic health problems like obesity and diabetes, as well as skin, heart, joint, mood and digestive disorders.

The ALCAT test is not a food allergy test, but rather, a food intolerance test. Food intolerances are delayed reactions as opposed to food allergies, which are more immediate reactions. Food intolerances are much more common and characterized by digestive disorders, migraines, obesity, or inability to lose weight, chronic fatigue, aching joints, skin disorders, and behavioral issues. It has been estimated that an upwards of 70-80% of the US population has some type of food intolerance. Unfortunately for many, those food intolerance symptoms are often identified as individual problems and treated as such, thus treating the symptoms and not the cause. The ALCAT is the most effective food intolerance test available.

The Alcat test requires a blood sample.  Please contact my office if you are interested in being tested.

OPTIMAL FOODS LIST

Choose organic, free-range, cage-free, pasture-raised, grass-fed, non-GMOs and no hormones/antibiotics/nitrates added products.  Avoid farm-raised fish.

Protein Choices: (1 ounce = 7 grams)

  • Wild cold water fish (salmon, haddock, halibut, cod, mackerel, sardines, wild shrimp)
  • Lean poultry (organic, pasture-raised)
  • Lean red meat (grass-fed beef, bison, venison)
  • Grass-fed lamb
  • Eggs (organic, omega-3, cage free, pasture-raised)
  • WheyCool, PurePea, PurePaleo protein powder 
  • Kefir – (goat’s milk, organic, plain)
  • Tempeh – organic (if vegan)
  • Collagen peptides (Whole Body Collagen)

Fat Choices: (1 tsp.)  

  • Olives/olive oil
  • Chia seeds/Flax seeds (ground) and oil
  • Organic virgin coconut oil
  • Grape seed oil
  • Avocado/Avocado Oil
  • Organic grass-fed ghee
  • Raw unsalted nuts and seeds and nut butters (no peanuts)

Complex Carb Choices: (1/2 cup)

  • Quinoa – limit
  • Buckwheat – limit
  • Black/brown rice – limit
  • Yams/sweet potatoes
  • Winter squash (acorn, butternut, spaghetti)
  • Turnips/Parsnips/Carrots/Beets
  • Artichokes

Fruits: (1 cup)

  • All low-glycemic fresh and frozen fruits (no sugar added).

Veggies: (unlimited)

• All fresh and frozen veggies (no butter or salt).

Herbs/Spices: 

• All  

GARLIC LOVER’S SHRIMP

G

WOW!!!!  Is all I can say about this spicy little bit of heaven on a plate!!!  Serve alone or over Zoodles (Zucchini noodles) and enjoy every delectable bite of garlicky goodless!!  Add a garnish of grape tomatoes and basil leaves and it makes the perfect festive holiday appetizer!

INGREDIENTS:

1/3 cup extra-virgin olive oil

8 garlic cloves, crushed

1 t red pepper flakes

1 lb. unshelled shrimp (26 to 32 shrimp per lb.)

2 t sweet paprika

1/4 cup dry white wine

1/4 cup fresh parsley, minced

The zest and juice from 2 medium lemons

1/4 t coarse sea salt

1/4 t freshly ground pepper

METHOD:

Heat oil in large skillet on medium high heat. When hot, add garlic and cook quickly until slightly golden (be careful not to burn.)  Add the red pepper flakes and the shrimp and cook for 1 minute, stirring constantly, until shrimp turn pink. Sprinkle with paprika and continue to cook, stirring constantly for 30 more seconds.  Add the wine, bring to boil and cook for 30 more seconds. Remove from heat, add parsley, lemon juice, salt and pepper. Serve at room temperature. *Shrimp can be made up to 1 day in advance and kept covered tightly and chilled.  Serves 4

MOJO PARTY NUTS

INGREDIENTS:

1 1/2 lbs. assorted raw nuts (cashews, brazil nuts, hazelnuts, walnuts, pecans, almonds)

2 Tablespoons coarsely chopped fresh rosemary

½ teaspoon cayenne pepper

2 teaspoons organic dark brown sugar or granulated monk fruit sweetener

2 teaspoons coarse sea salt

1 tablespoon organic grass-fed butter, melted

METHOD:

Preheat the oven to 350 degrees F. Spread out nuts on a cookie sheet. Toast in the oven until they become light golden brown, about 10 minutes.

In a large bowl, combine the rosemary, cayenne, brown sugar/monk fruit sweetener, sea salt, and melted butter. Thoroughly toss the warm toasted nuts with the spiced butter and serve warm. Can store in the refrigerator. Serving size: 1 oz

Pumpkin Pie Smoothie

Pumpkin Pie Smoothie

INGREDIENTS

  • ½ cup canned organic pumpkin
  • ½ frozen banana
  • ½ cup almond or coconut milk
  • 1 scoop PurePaleo Vanilla Protein Powder (optional)
  • 1 scoop Whole Body Collagen (optional)
  • 1 teaspoon monk fruit powder or 1 packet stevia
  • ½ teaspoon vanilla extract
  • 1 tablespoon chia seeds
  • 1 tablespoon unsalted almonds
  • Sprinkle of Cinnamon
  • Sprinkle of pumpkin pie spice
  • ½ cup of ice

METHOD

  1. Add all your ingredients to a blender and puree until blended.
  2. Pour and enjoy

Makes 1 serving

 

Breakfast Tacos

Breakfast Tacos

 

 

 

 

 

What says WAKE UP better than a scrumptious little protein-rich breakfast taco with just the right amount of spice!?  Easy, peasy and aimed to pleasy 🙂

INGREDIENTS:

1 wholegrain organic, gluten-free tortilla or taco shell (heated)

2 eggs, poached

1 heaping T hummus

1/4 avocado, sliced thin

1 heaping T salsa

1 large romaine lettuce leaf

Fresh cilantro

Seasoning of choice

METHOD:

While poaching eggs, heat up tortilla in toaster oven or on a skillet.  When eggs are ready, remove from water and drain.  Spread hummus on tortilla, top with lettuce,  sliced avocado and cooked eggs.  Garnish with salsa and cilantro.  Enjoy!

 

Hormone-Balancing Smoothie

Gorgeous Glow Smoothie

 

 

 

 

This refreshing and delicious endocrine-enhancing smoothie is bursting with beneficial nutrients that will get your day started and keep you going until lunch!

INGREDIENTS:

1/2 cup pure water or organic green or white tea (cooled)

1/2 cup lite coconut milk

1 scoop pure whey protein or vegan protein powder (no soy, no sugar)

1 t Maca root* powder (gelatinized) 

1 T ground flax seeds

1/2 cup frozen raspberries

1/2 cup frozen banana chunks

1 small handful fresh mint

1 large handful fresh organic baby greens (spinach, kale, swiss chard, etc.)

Juice of 1/2 lime or lemon

1 pinch Himalayan sea salt (optional)

Ice (optional)

METHOD:

Add all ingredients (except protein powder) to blender and process until smooth.  Add protein powder and process briefly until combined with rest of ingredients.  Enjoy!  Makes 1 serving

*Maca is a root plant that is native to Peru and well known for its powerful, hormone-balancing properties.   Although maca does not affect the hormones directly, it has hormone-balancing effects by providing nutrients to the body, which are used by the endocrine system. It’s qualities help alleviate a range of stressors including fatigue, anxiety, stress, depression, and sleep issues.  Some of it’s other benefits include regulating mood swings, increasing libido, energy enhancement, improved fertility and enhanced mental clarity and focus.

Jacqui’s Yummy LCGF Breakfast Cookies

Breakfast Cookies

 

These tasty little morsels of low-carb and gluten-free yumminess couldn’t be easier to make or a more delicious and nutritious way to start your day.  So cook up a batch, enjoy and then freeze the leftovers (if there are any) for a quick grab ’n go breakfast anytime.  Yum Yum YUM!!!

 

 

 

 

INGREDIENTS: 

4 ounces nitrate-free chicken or turkey sausage

1/2 cup onion, chopped

1/2 cup red, yellow or orange peppers, chopped

1/2 cup coconut flour

1/4 cup almond meal

1/2 tsp sea salt

1/2 tsp fresh ground pepper

1 tsp. baking powder

3 organic eggs

1 cup organic cheddar cheese, shredded (can substitute with other cheeses)

1//4 cup fresh herbs of your choice (basil, cilantro, parsley, etc.)

METHOD:

Preheat oven to 375 degrees and place a piece of parchment paper on a large cookie sheet.  Sauté sausage, onions and peppers until sausage is browned and veggies soft.  Take off heat and let cool.

In a bowl mix coconut flour, almond meal, salt, pepper and baking powder.  In a separate bowl beat eggs and then add 1/2 cup cheese and mix together.  Add to flour mixture and combine well.  Add cooled sausage mixture and mix well.

Place big spoonfuls of batter on cookie sheet, lightly press down and sprinkle with remaining cheese.  Bake for 8 to 10 minutes.  Store in refrigerator or freezer.

 

Amazing Avo-Choco Pudding

avo-choco pudding

 

 

This decadent desert is so delicious it’s hard to believe its so heart healthy.  You could actually have it for breakfast!!  Every bite is chock full of heart-loving nutrients – enjoy anytime totally guilt free!

 

INGREDIENTS:

1/2 cup fresh or frozen blueberries

1 Tbsp. raw organic honey

1 Tbsp. pure vanilla extract

3 Tbsp. coconut water

2 Tbsp plus 1 tsp. cacao or unsweetened cocoa powder

Flesh of 1 avocado

Sea salt to taste

Optional Garnishes: Sea salt flakes, unsweetened dried coconut, slivered almonds, pomegranate seeds, raspberries.

METHOD:

Combine the blueberries, honey, vanilla and 2 Tbsp. of the coconut water in a blender and blend on medium speed until smooth.

Turn the blender down to low and gradually add the cacao/cocoa until evenly mixed.  Add the avocado, remaining 1 Tbsp. coconut water and salt and blend until incorporated.

If the pudding is too thick, add more coconut water until it is smooth but slightly stiff.  Serve chilled, add any of the above garnishes sprinkled on top.  Any leftover pudding can be stored in refrigerator for up to 5 days.  Makes 2 servings.

I Love My Heart Salad

Happy Heart Smoothie

 

 

This crunchy delicious salad is chockfull of heart-healthy super foods your taste buds AND your ticker with adore!!!  If possible all ingredients should be organic and non-GMO.

 

 

INGREDIENTS:

2 cups shredded red cabbage

1 cup roasted brussels sprouts, quartered

1 cup roasted butternut squash/sweet potato cubes

1 cup tri-colored quinoa, cooked

1/2 cup pomegranate seeds

1 cup orange/clementine segments

Any lean, clean protein

Citrus dressing

CITRUS DRESSING INGREDIENTS:

2 T Apple cider vinegar

2 T Orange juice

1 t Dijon mustard

1 T Honey

2 T Olive oil

1 T chopped fresh herbs of your choice

Sea salt to taste

METHOD:

Put all ingredients in a salad bowl and toss well.  Top with protein and drizzle with citrus vinaigrette, toss again and serve.

 

Berrylicious Chia Pudding

Blueberry Kiefer Chia Pudding

 

This Blueberry Kefir Chia Pudding combines two heart-healthy ingredients, kefir and chia seeds to make a delicious and flavorful breakfast, dessert or snack.  If possible, all ingredients should be organic and non-GMO.

 

 

INGREDIENTS:

1 cup blueberries (fresh or frozen)

1 cup kefir

1 tsp. pure vanilla extract

1 T raw organic honey

1/2 cup unsweetened almond or coconut milk (I like Califia Toasted

Almond Milk)

3.5 T chia seeds

Toppings of choice: fresh blueberries, coconut flakes, cocoa nibs, dark chocolate chips etc…

INSTRUCTIONS:pastedGraphic.png

Add blueberries, kefir, vanilla, honey and almond/coconut milk to a blender and blend until well combined.  Add chia seeds and stir.  Divide mixture between 2 mason jars.  Place in refrigerator for at least 6 hours.  Add toppings of choice and serve cold.