Category Archives: Nutrition

Show me the salad challenge

“Show Me The Salad Challenge” – FREE eBook & A Fun Challenge

“SHOW ME THE SALAD CHALLENGE”
Remember Jerry McGuire (aka Tom Cruise) on the verge of losing his last client yelling into the phone to Rod Tidwell (aka Cuba Gooding Jr), “SHOW ME THE MONEY!!!!”

That’s what I see happening next week with the, “Show Me The Salad” Challenge on Instagram, Twitter and Facebook!

OK, maybe not exactly that, but I would love to see some #ShowMeTheSalad love next week when we kick off the…

“Show Me The Salad Challenge”.

And to get it all started, I’m giving you a 25 page eBook full of recipes, videos, meal planning ideas, tips, tricks and tools to help you make salad more than just a side dish… you’ll make salad a meal!

Whether you decide to join the challenge is up to you, but you get the eBook and a couple more surprises absolutely free.

The Show Me The Salad Challenge eBook is delicious recipes, amazing dressings and a meal plan that will give you hundreds of ideas and combinations to make boring lettuce turn into amazing creations.

And it’s all based on how I live when it comes to food:

  • Simple
  • Easy
  • Fast
  • Fun &
  • Healthy

Now, if you want to join in the challenge part of it all you are welcome to it and who wouldn’t want to do it… you can WIN a Kitchen Essentials Salad Pro Pack or an Amazon Gift Card and it super simple to do.

Kitchen Essentials Salad Pro PackJust make or buy a salad, take a picture of it, add some tags, post it and collect your points! (I mean you’re probably already doing that right? And is anyone giving you stuff for it? I AM!!!)

This couldn’t be easier!

Plus, in the process of having some fun and taking some pictures, you’re also improving your health, getting great nutrition into your day and more than likely having awesome energy and maybe even losing a few pounds along the way (There is an amazing DETOX SALAD RECIPE).

So join the #ShowMeTheSalad challenge, eat great and win-win-win-win.

 

Here’s how to get your free e-book:

Click here… that’s it, that’s all. 

From there you will be sent the e-book and learn all the details for the contest and how you can earn points to get you to the winner’s circle.

You can call this the, “Winner, Winner – Chicken Salad Dinner”. (you see what I did there right?)

So, click the link or the picture below and join us!
SHOW ME THE SALAD LINK

Show Me The Salad Challenge By Dr Carrie Burrows
Full contest rules
Kitchen Essentials Salad Pro Pack
Sign Up For My Newsletter (you get points for this)

 

 

Refreshing infused water strawberry drink

Infused Water: Options To Help Kick Up Your Water Gains

Infused  Water is a great way to help you increase your water intake.  Let’s face it, plain old water can be boring and when it’s boring, you will probably consider it a chore to drink.

Store bought additives and pre-flavored water can bring unwanted chemicals, sugar and calories that you just don’t need or want.

So what’s the answer??

Infused Water!

I always have infused water hanging around the house… although with 3 teens, it doesn’t last very long.

Here are 31…yes 31 combinations for you to put together to help you up your water game!

It’s like the Baskin and Robbins of flavored water, #yourwelcome.
Let me know what you make and what you think!
Don’t turn your nose up at Jalapeño water, it’s really good!

If you come up with or already have your own favorite combination, let me know

  1. Strawberry Orange
  2. Blueberry Orange
  3. Strawberry Kiwi
  4. Raspberry Lime
  5. Cucumber Grapefruit
  6. Pineapple Cucumber Lemon
  7. Raspberry Mint
  8. Strawberry Kiwi Orange
    infused water fruit
  9. Cantelope Lime
  10. Blackberry Papaya
  11. Papaya Lime
  12. Strawberry Jalapeno
  13. Watermelon Mint
  14. Strawberry Cucumber Lime
  15. Pineapple Grapefruit
  16. Blackberry Mint
    infused water raspberry blueberry
  17. Apple Cinnamon
  18. Pineapple Cucumber Lemon
  19. Mango Ginger Mint
  20. Mint Lime
  21. Orange Pineapple
  22. Kiwi Honeydew
  23. Berry Citrus
  24. Lemon Blueberry
    infused water raspberry blueberry
  25. Watermelon Coconut
  26. Cucumber Mint
  27. Cucumber Mint Jalapeno
  28. Orange Mango
  29. Peach Mango
  30. Strawberry Papaya
  31. Jalapeño lemon lime
    infused water raspberry blueberry
Other add in’s to consider:
lavender (dried)
cilantro
basil
thyme
green tea
Variations.
*Use a large pitcher or a gallon. (You’ll want lots on hand)
*Freeze the fruit and let it melt and infuse your water. (Instant Ice Cubes)
*Use a fancy fruit infuser water bottle or pitcher (Can be expensive but saves clean up)
*Chop up the fruit/vegetables and let them sit in your water. (Small enough and you can eat it too)
^note: some fruit like watermelon will start to disintegrate so be prepared.

Facebook Live

I’ll be on Facebook tonight live at 8:30 doing another, “First Impressions Bar Tastings”
Join me here: facebook.com/iamcarrieburrows
Tonight on tap we have…
  • Maple Glazed Donut
  • Salted Caramel
  • Chocolate Coconut
  • Peanut Nutter
  • White Chocolate Cookie

FitJoy

  • Grandma’s Lemon Square

…and of course, the Spit Bucket Of Shame (just in case).

Have you signed up for my newsletter yet?

You should!! I give you tonnes of great health, fitness, exercise and weight loss information that you can use. Sign up here: CarrieBurrows.com/nl

Animal Style Healthy Hack In-N-Out Burger

Animal Style: A Healthy Hack For The Awesome In-N-Out Burger Sauce

Animal Style… you’ve heard of it. It’s the off menu sauce that can take your plain old burger and fries from In-N-Out Burger and turn them into something out of this world!

I know you’re thinking, “Hey Dr. Carrie, how can you promote healthy living and eating and talk about a burger and fry joint in the same breath?”

Excellent question.

I am a big fan of In-N-Out Burger. They are located primarily on the west side of the US but on a family road trip to Texas is where I tried it out for the first time.

Yes, I ordered my single burger bunless in a lettuce wrap. In-N-Out calls it, “Protein Style” and it’s about 150 calories less than the original burger. It’s a good burger. My husband went for the secret menu ‘Animal Style Burger & Fries’. Animal Style is a sauce and caramelized onions with cheese.

Animal Style is a whole different level of good (I chalk it up to the onions).

Last week one of my kids brought up our road trip and he said that he would love to go to In-N-Out again. Since a road trip back to Texas (the closest location to us from Florida) isn’t on the books right now, I went to work to bring In-N-Out to us.

Animal Sauce Hack Time
animal style fries and burger

This recipe was made live on Facebook which you can watch here: https://www.facebook.com/iamcarrieburrows/videos/10154449119522003/

I love taking recipes and hacking them to figure out how to make them healthier and still stay true to the taste and this one nails it!

Animal Style Sauce Ingredients
1/2 cup mayo – (see my homemade mayo recipe below)
1/2 cup ketchup
2 tbsp dill relish or chopped dill
1 tsp yellow mustard
1/2 tsp sea salt
1 tsp apple cider vinegar
1/2 tsp pepper
1/2 tsp sweetener

Directions
Mix well and refrigerate until you’re ready to use it.
I like to make mine a couple of hours ahead of eating and allow all the flavors really blend together.
Caramelized Onions
Chop 1 cup of white onion
In a frying pan or skillet over medium heat, add 1 tbsp of avocado, coconut or olive oil, butter or ghee. Once hot, add in the onion and sauté for about 15 minutes. It can be done faster, but when you take the time and do it slow, there is a noticeable flavor difference.
Homemade Mayo
Ingredients
1 egg at room temperature
1 cup light olive oil or avocado oil
2 tbsp lemon juice or apple cider vinegar – room temperature
1 tsp sea salt
1 tsp dry mustard
Directions
In a mason jar or glass mixing bowl mix together the egg and lemon juice then add in the salt and mustard. Very…I mean very slowly add in the olive oil. You’ll be bored pouring when you do it right, that’s how slow you need to pour.
I’m telling you, you’ll be happy you made this.

BUT…

We are not talking burgers and fries as a regular part of you healthy nutrition plan. This is a one-off, once in a while treat. Oh, and in the Facebook live, I show an alternative to conventional potatoes for your fries… it’s ‘sweet’!

Thanks for taking the time to read this post. I really appreciate it! Thoughts, questions, ideas for future recipes? Let me know by leaving a comment below!

Make sure you are the first to know when I create new recipes, share health and fitness related information by signing up for my newsletter here! CarrieBurrows.com/nl
ASIAN Chicken Salad Recipe

Asian Chicken Salad

Asian chicken salad is so versatile and delicious.

Like any recipe I put together, I like to think that you can add your own flair and flavor to it so get creative and have fun with what you’re making.

After all, the more you make things to your liking, the more likely you will be to eat them.

Asian Chicken Salad can be part of a healthy lifestyle eating plan regardless if you’re doing a paleo plan, keto, high protein, low carb… whatever. You will LOVE this recipe as is or by adding your own mix.
[Video Below the recipe on how to put it all together like a boss!]

Asian Chicken Salad

Ingredients
3-4 cups of shredded cabbage (or bagged cole slaw without the dressing)
3-4 mini red peppers thinly sliced or a red bell pepper
1 cup shredded red cabbage
1/4 cup slivered almonds
1 cup chopped of shredded chicken breast ( a great use for leftovers from the night before)
1/2 cup of arugala
1/3 cup chopped onion (green or white – I like to combine them)
1/2 cup of carrot ribbons (use your peeler to make the ribbons)
1 tbsp sesame seeds

Dressing
1/4 cup of aminos (liquid or coconut)
2 tbsp rice vinegar
2 tbsp avocado or extra virgin olive oil
3/4 tsp sesame oil
2 tsp minced garlic
1 tsp fresh ginger
2 tsp sweetener

Directions
Dressing
Combine all of the ingredients and whisk to combine

Salad
Place all of the ingredients into a bowl and toss to combine
Mix the dressing into the salad when you are ready to eat.

I hope you love this as much as me and my family do!
Enjoy

For more great recipes make sure to subscribe to get all the updates when they happen:
carrieburrows.com/nl

cobbler gluten free paleo vegan healthy

Cobbler: Gluten Free, Paleo, Vegan, HEALTHY!

Cobbler is a great dessert anytime at all but when summer rolls around it seems to be even better!  But if you’re trying to maintain a healthy eating plan it is never part of your diet.

Just a four ounce serving of one of the most popular recipes there is breakdown with:
250 calories
10 grams of fat
25 grams of sugar

That isn’t part of any healthy diet.

I love cobblers but you won’t catch me eating one with those kinds of nutritional breakdowns.

So the answer to a enjoying cobbler is to have a recipe that is healthier… and here it is!

cobbler gluten free paleo vegan healthy
Carrie’s Cobbler

Fruit Mixture

3 cups of fruit
3 tablespoons of sweetener  (coconut sugar, sugar free maple syrup, granulated sweetener)
1 tsp tapioca flour
1 tsp cinnamon (optional)
Cobbler Topping
1/3 cup almond flour
1/3 cup tapioca flour
1 1/2 tsp baking powder
3 tbsp melted coconut oil or grass fed butter (ghee or avocado oil)
1 tsp vanilla extract
2 tbsp of sweetener –  I used coconut sugar
Directions
  • Preheat the oven to 375
  • If you are using smaller dish servings like a mason jar or ramekin, grease them with coconut oil
  • In a bowl mix together your fruit, sweetener, tapioca flour.
  • In another bowl mix together your cobbler ingredients.
  • You want the cobbler ingredients to be clumpy. If you find it is too dry, you can add 1 tbsp of non dairy milk at a time to get to the right consistency.
  • Pour your fruit mixture into your baking dish or individual serving bowls and then top it with your cobbler mix.
  • You can sprinkle an additional tablespoon of sweetener and 1 tsp cinnamon over the top of the cobbler before baking. #extra
  • Bake for approx 20-25min for a larger baking dish.
  • Bake 17-19 min for smaller ramekin size dishes

cobbler gluten free paleo vegan healthy
Notes:

– for the fruit mixture you can swap out tapioca flour for Xanthan Gum – 1/2 tsp
– you can use a gluten free flour blend instead of almond flour if you have allergies
– you could add in some lemon zest for another layer of flavor
– a couple of drops of maple or butter extract could be added to the topping
– if you wanted more of a texture topping, you could add in some chia seeds, finely chopped pecans, etc
You could serve this with coconut milk whip cream or our version of healthy ice cream!
Here is the best part… this recipe is simple to make, fast and easy!
I made this Live on Facebook just so you can see how simple it is to have a great cobbler that is Vegan, Paleo and Gluten Free!
cobbler gluten free paleo vegan healthy
Never miss the great recipes I make for you by signing up to my newsletter here which will ensure you are the first to know. carrieburrows.com/nl
paleo ice cream

Dairy Free Paleo Ice Cream

Paleo Ice Cream with out any dairy that doesn’t require a machine to make?  You bet and it is legit Ice Cream. I made this on Facebook Live (go watch it here).

Paleo Ice Cream Base Recipe

1/2 cup coconut milk (the canned full fat)
1 egg white
1 tbsp honey or any sweetener you like

Add the honey to the milk and microwave for 30 sec – give it a stir and blend it. Whisk/froth up the egg white until it is light and frothy, add that to your milk mixture.

Strawberry
5-6 frozen or frozen strawberries
1-2 tsp water
Blend until it has liquified
Add in 1/4 cup of sweetener (optional)

Add that to your coconut milk, blend well – pop it in the freezer. It needs at least 90 mins to set.

Chocolate

1/3 cup of dark chocolate or dairy free
Melt it in 15 sec intervals in the microwave- mix really well, pop it in again for 15 sec. You don’t want it to scorch. Let it cool for a minute before you add it to your milk mixture.
You can use cocoa powder – start with 1 tbsp. You will need to add some sweetener (about 1 tbsp) if you go with cocoa powder. Blend well, pop it in the freezer!

Other flavor options:

  • coconut lime and add in shredded coconut
  • coffee
  • raspberry
  • coconut
  • pineapple
  • orange (made with orange extract)
  • vanilla (use sugar free vanilla syrup)
  • chocolate almond

Get creative with your taste buds… and don’t forget to include your kids in the creation!!!

Are you looking for a weight loss program to help you drop some pounds and lose some inches?
We are starting a new month of the 28 Day Metabolism Reset Plan on Monday, June 5!

Head on over to the Metabolism Reset Plan to learn more about the program (metabolismresetplan.com)

Lose weight, burn fat and reset your metabolism back 20 years!

 

Sign up for my newsletter here: carrieburrows.com/nl

The Mediterranean Diet

Doctors Review: The Mediterranean Diet

The Mediterranean diet focuses on mostly sound principles of healthy, natural foods. The majority of its influence comes from the area where it is based and the normal diet of people around the Mediterranean… thus the name.

Benefits of The Mediterranean Diet

There has been lots of research about the Mediterranean Diet and the foods associated to it as a whole and individually. The diet has been associated with a lower levels of LDL cholesterol — the “lousy” cholesterol that’s associated to deposits building up and clogging your arteries.

The Mediterranean diet has also been linked to reduced incidences of:

  • Parkinson’s
  • Alzheimer’s
  • Breast cancer

“Let your food be thy medicine.”

When you eat great, healthy, non-processed food… you get health benefits.

The Mediterranean diet emphasizes:

  • Pant-based foods, such as fruits and vegetables, whole grains, legumes and nuts
  • Healthy fats such as olive oil and canola oil
  • Herbs and spices instead of salt to flavor foods
  • Limiting red meat consumption
  • Eating fish and poultry at least twice a week

Fruits, vegetables, nuts and grains

The Mediterranean diet traditionally includes fruits, vegetables, pasta and rice.

Grains in the Mediterranean region are typically whole grain containing very few unhealthy trans fats, and bread is an important part of the diet there. People in the region eat bread plain or dipped in olive oil, not with butter or margarines.

Nuts are high in fat. Approximately 80 percent of calories in nuts come from fat. The best part is that the fat in nuts is not saturated.

Healthy fats

The Mediterranean diet focuses on healthy fats and excludes the majority of saturated fats and hydrogenated oils which are major contributors to heart disease.

Olive oil as the primary source of fat. Olive oil provides monounsaturated fat that can help reduce LDL cholesterol levels. The Extra virgin, cold pressed is by far the best choice when it comes to Olive Oil.

Omega-3 fatty acids found in nuts and fatty fish have very impressive health benefits. Omega 3 fatty acids  lower triglycerides, decrease blood clotting, decreased sudden heart attack, improve the health of your blood vessels, and help moderate blood pressure.

Fish is a big part of the Mediterranean Diet most noteworthy is the type of fish and the availability of fresh fish is amazing in the region.

Wine

The Mediterranean diet includes a moderate amount of wine (almost always red wine).  Moderate consumption means no more than 5 ounces for women and 10 ounces for men per day, so consider the amount before you think, Wine is OK”.

My Takeaways…

The Mediterranean diet is a pretty decent choice for focusing a healthy diet. People that adopt the Mediterranean diet are using more natural foods that are fresh and this could be the simple reason for the health benefits.  Your focus on processed and packaged foods is eliminated.

If this were a diet that I was going to adopt for myself I would make some subtle changes to make it even better.

  • Limit fruit to one serving per day.
  • Swap out olive oil with avocado oil.
  • Way less focus on the bread.
  • Increase lean red meat to once a week.
  • No wine.

What Do You Think?

Have you tried the Mediterranean Diet? Did you like it? Are you doing it now? Would you do it?
Let me know. I would love to hear what you think and your take on it.

Leave a comment below!!

Sign up for my newsletter for exclusive health, fitness and lifestyle information to help you make great decisions and choices! http://carrieburrows.com/nl/