Category Archives: Nutrition

Proper Nutrition…WHAT IS IT EXACTLY?

Expert after expert after expert will tell you that you need to have proper nutrition. The big problem is that as many experts there are, there are the same number of ideas telling you what proper nutrition is.

Just look at the food pyramid over the last several decades. How many times has it changed?
1992 came a new pyramid.
2005, a new pyramid.
2011…it stopped being a pyramid and turned into a plate.

Why So Many Changes?

It’s a great question. Realistically, if basic nutrition has kept us going as a species for centuries, why are the recommendations changing?

Well, there are a bunch of reasons.

Simple Reasons:
We don’t hunt and gather for our nutrition anymore so we use a lot less calories and don’t use up fat stores as well.  Our food comes to us (after we go get it at the store).

We lead more sedentary lives now. Mass transportation, highways, elevators have made our lives easier but we use a lot less calories.
Food processing has changed and is changing dramatically.

Advanced Reasons:
There is no ‘one-size’ fits all nutritional plan. You are a unique individual with different dietary needs.
Your physical and genetic history can influence how you process different foods and your tolerance to foods so having the diet as your friend may not work for you.

Truthful Not Talked About Reasons:

MONEY…the food industry, the diet industry, food manufacturers, growers, politicians, scientists. They all have a stake in the game and money talks therefore, the deepest pockets may be the voice you hear but it could be the wrong voice.

General Mills needs to sell more cereal to make more money to keep shareholders happy…they hire scientists to show the government that the country will die if they don’t eat 6-11 servings of bread, grains and cereal a day.

The sugar producers see a decline in their product so they hire scientists to tell us that artificial sweeteners will kill us.

The dairy producers need to sell more milk so they hire scientists to tell us we will be sick and unhealthy if we don’t eat milk, cheese and yogurt.

Get the picture?

Basic nutrition is just that but it’s been perverted and stretched so much we’re confused as a society. The results? We’re fatter. We suffer more disease. We have lower quality of life.

Here Is What You Need To Know About Proper Nutrition

There are 6 basic nutrients of life:
Water
Protein
Carbohydrates
Vitamins
Minerals
Fat

You MUST HAVE ALL 6

Because we’ve been sold bad information the problem is even that get’s confusing. Remember, “Carbs are the enemy.”, “Fat makes you fat.”, “Eggs cause high cholesterol.”

Confusing right?

This is my world.

For over 20 years I have dedicated my life to making sure people understand this ‘stuff’ and get the right information. As much as I love to exercise, (and I LOVE TO EXERCISE), I love food even more. But, not just food that you see on your plate…the SCIENCE of food. How food reacts in your body. How food reacts with other foods, how food can be changed.

Becoming a Doctor of Nutritional Sciences was a lot of fun for me because it is really fascinating.

My entire life is dedicated to helping you make sense of proper nutrition so that you aren’t confused and so you have a trusted source of information that you can come to for the answers you need.

I don’t get paid by any special interests to promote products and I don’t promote any products that I don’t personally use or have tried myself first. Research first and decide with facts is how I like to lead my own life so when I offer advice and help, you know it’s safe for me and my family.

Next Step

It would be great to send you information through my email newsletter. I write about nutrition and exercise, I compare programs and offer solutions to everyday problems I face as a wife, mom, business owner and expert.

You can subscribe to receive the information right here: Dr.CarrieBurrows.com/NewsLetter

Don’t worry…it’s not spam. It’s just solid information that you can use. I make sure that every email I send also comes with a one click ‘Unsubscribe’ feature so that you can easily stop receiving them if you find the information isn’t suiting your needs.

If you want to know more about the programs I offer and solution I have, then click look at the resources tab at the top of this page.

Thanks for reading and have an amazing day!

Lose up weight with proper nutrition and exercise all in an easy to follow plan. The 3 Day Diet Plan for weight loss and improved health through proper nutrition and exercise.

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Paleo gluten free taco recipe

Paleo Gluten Free Shrimp Tacos

 

This is my new favorite meal that is paleo gluten-free and ridiculously good!!!Paleo Gluten Free Shrimp Tacos

I did a Facebook Live showing exactly how easy and fast it is to make this awesome meal.

You can watch the video HERE
Cracker Shrimp Tacos with Guacamole

 

 

 

 

I am going to break this down into sections.

Tortillas

1 cup of tapioca flour
1/4 cup of coconut flour
2 eggs
2/3 cup of water (more might be needed)
1/2 tsp salt

Slaw

1.5 cups of shredded cabbage ( I used the pre-shredded)
A mix of red and Nappa shredded would be nice
2 tbsp oil (olive or avocado)
1 tbsp white wine vinegar
1/2 tbsp honey
pinch of salt
optional add ins : 1/4 cup chopped cilantro

Sweet Chili Sauce

3.5 tbsp white wine vinegar
2 tbsp water
1/2 tsp minced ginger
1.5 tbsp honey
1 clove of garlic chopped
1/8 tsp cayenne (optional)
1 tsp chili flakes

Bang Bang Sauce

1/3 cup mayo
2 tbsp of the sweet chili sauce above
2 tbsp Sriracha
(you can drop the sweet chili and the sriracha down to 1tbsp)

Shrimp

I buy my shrimp by the bag in the frozen seafood section, the small or medium tail off pre-cooked.
2 tbsp avocado oil or grass-fed butter
1 tbsp garlic powder

Directions:

To make the tortillas – whisk all of the ingredients in a bowl. It should be a thinner mixture. If it gets thick, add 1 tbsp of water at a time. You can use a skillet or frying pan. Heat up 1 tbsp of oil or butter. Use 1/2 cup and spread it on your pan. Let it cook for 1-2 minutes, then flip. The edges will become golden and start to turn up.

To make the sweet chili sauce – add all of the ingredients into a small saucepan, bring to a boil. Reduce the heat to a simmer or until the sauce thickens a little. Let it completely cool.

To make the slaw – toss the cabbage with the other ingredients and set aside.

Mix the mayo and sriracha together. Add in 2 tbsp of the sweet chili sauce (optional) taste and add more if you like.

Assemble your tacos, how you like!

You can add in onion and top with some guacamole.

Make sure to tag me when you make them!!!!

The next time someone complains that paleo gluten-free eating is boring give them one of these so they taste just how awesome great healthy food really is!

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Chick-Fil-A Nuggets and Sauce healthy recipe hack

Chick-FAUX-L-A Nuggets & Sauce

Who doesn’t love Chick-Fil-A?

When it comes to fast food, it is a ‘better bad option’. They have some great menu choices. I’m a big fan of their salads, grilled chicken and the diet lemonade?? Get outta here…it’s awesome.

As good as Chick-Fil-A is, there are some drawbacks.

The nuggets have 30 ingredients. Stabilizers, preservatives, and of course food. Plus MSG and sugar. Really? Sugar…why sugar?

Here is a healthier alternative with 1/3 of the ingredients, no MSG and no sugar.

Nuggets

Ingredients
2 lbs boneless, skinless chicken breast
1 cup dill pickle juice
¼ Cup Arrowroot flour
1 tsp pepper
1 tsp salt
1 tbsp paprika
½ tsp garlic powder
¼ tsp Cayenne Pepper
1 egg
2 tbsp Almond or Cashew milk
Cooking oil of your choice

Directions
Pour enough cooking oil into a pot so that it is about an inch deep. Preheat your cooking oil to 350 degrees.

Cut the chicken into 1 inch cubes and place in a heavy-duty Ziploc bag or Tupperware with lid. Cover with dill pickle juice. Put it in the fridge for 1 to 4 hours to marinate.

When the chicken is done marinating, remove it from the container and put the pieces on a cooling rack over a cookie sheet to allow the excess juice to drip off. Pour out the left over juice from the container and clean it.

Combine the arrowroot, pepper, salt paprika and cayenne pepper in a heavy-duty Ziploc bag and shake it will to mix it together.

Beat the egg and milk together.

Transfer the chicken pieces back into the container you used for the juice brine and combine it with the egg and milk mixture. Stir to ensure good coverage on the chicken. I like to let mine sit in the wash for about 10 minutes.

Remove the chicken pieces and put them back onto the cooling rack to drip off the excess again.

Transfer the chicken pieces to the bag containing the dry ingredients, seal and shake to fully coat the chicken.

Carefully put one piece of the chicken into the oil to test the temperature. If the batter goes dark quickly, turn down the heat slightly.

When you are satisfied with the temperature of the oil, place the rest of the chicken in and cook for 3 minutes on each side and then 1 more minute on each side again.

I cook mine in 3-4 batches.

Move the chicken pieces to a paper towel lined plate until all the batches are done.

To keep the cooked chicken warm you can put it in the oven on low.

Baked Directions

Follow the above steps but instead of the oil, preheat your over to 450.

Place chicken pieces on a parchment lined cookie sheet and bake for 10 minutes. Flip and cook for an additional 5 minutes.

 

Sauce

Ingredients
1 tbsp mayo
½ tbsp mustard
½ tsp honey
¼ tsp apple cider vinegar
½ tsp BBQ sauce

Directions
Combine all the ingredients and whisk.

Compare what’s above to the full ingredient list from the real ones…
https://www.chick-fil-a.com/Menu-Items/Chick-fil-A-Nuggets
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Don't give up having the awesome taste of creamy sauces for your chicken and pasta just because you're on a diet..just change your ingredients.

Creamy Chicken Bites

There are a lot of people that in the quest for eating healthier have given up creamy sauces that are milk, cream or cheese based. One favorite that gets tossed out is an Alfredo Sauce.
A basic Alfredo contains lots of heavy cream and cheese and sometimes flour…this is a painful combination for many people.
While there are very few recipes that can actually replace the trinity combination of butter, milk and cheese, there are lots of recipes that can make you forget all about them because they are a great replacement.
Here is one that I made the other night and used it on chicken tenderloins that I cubed and sautéed. It was absolutely great!

Try it for yourself.

Creamy Chicken
  • 4 boneless, skinless chicken breasts or left over cooked chicken
  • 1/2 cup chopped onion
  • 2 cloves of garlic chopped
  • 1 cup of mushrooms sliced (optional)
  • 2 tbsp. garlic powder
  • ½ cup of chicken stock(optional)
  • 1 can of  coconut milk
  • 1 tbsp. extra-virgin olive oil or avocado oil
  • 4 slices of turkey bacon chopped
  • Sea salt and freshly ground black pepper to taste
  • Seasonings of your choice (garlic, Italian seasoning)
  1. Bake, stir fry or grill the chicken. Slice or chop the chicken before or after cooking into 1″ cubes. (This is a great use of leftover chicken for an amazing lunch the next day.)
  2. Heat the oil in your pan or skillet.
  3. Add in the chopped bacon and cook 4-5 min.
  4. Add in the onion and garlic, cook for 2-3 min.
  5. Add in your chicken plus the coconut milk and broth.
  6. Add in your seasonings – pepper, salt, garlic powder.
  7. Simmer on a low-med heat until the sauce starts to thicken.
  8. Serve with zucchini noodles, spaghetti squash or cauliRice

My kids love it when I make this…I’m sure yours will too.

Interested in losing weight, having more energy or resetting your metabolism so you burn fat?

Check out the programs here to see which one is right for you…
http://carrieburrows.com/weightlossprograms/

 

Homemade and delicious. These healthy saucy chicken fingers won't have you guessing what's in them because you're making them.

Saucy BBQ Chicken Fingers

My children love Chicken Fingers but I’m not a fan of what you come across in most restaurants and certainly not the majority of what comes from the grocers freezer.

Additives, preservatives, trans fats and other unknowns bother me.

If you feel the same way and would love a healthy alternative that combines the great taste of pub style chicken fingers with the goodness of home cooking you’ll love these! Making these at home, you control your own ingredients.

Ingredients

  • 2 lb. chicken tenders
  • 3 large Eggs, beaten
  • Kosher salt
  • Freshly ground black pepper
  • ¼ Splenda brown sugar
  • Juice of 2 limes
  • 1 tsp. garlic powder
  • 3 c. Chex Mix Cereal
  • 1c Coconut Flour
  • G Hughes Smokehouse Sugar Free BBQ Sauce

Directions

    1. Preheat oven to 425 degrees F. In a large re-sealable Ziploc bag, combine coconut flour and chicken. Shake until fully coated.
    2. In another re-sealable Ziploc bag, crush the Chex Cereal into crumbs.
    3. In one bowl, add Chex crumbs and in another bowl whisk eggs and add 2 tablespoons water. Dip flour coated chicken in beaten eggs, then panko until fully coated. Transfer to a parchment-lined baking sheet and season with salt and pepper.
    4. Bake until golden and crispy, 20 to 25 minutes.
    5. Meanwhile, in a small saucepan over low heat, warm barbecue sauce, Splenda brown sugar, limejuice, and garlic powder.
    6. Coat baked chicken in sauce.

Here are the “specialty” items I used in my recipe. Click the pictures for the Amazon description but you can find them cheaper in most stores.

Coconut Flour

Splenda Brown Sugar

G Hughes Smokehouse
Sugar Free BBQ Sauce

Want a super easy and delicious snack? Try this Chocolate Mousse recipe

Healthy and Super Delicious Chocolate Mousse

Chocolate Mousse is a great standard on the dessert table but typically it’s not considered a ‘healthy choice; that is until now!

I’m not exaggerating when I say that this instantly became a Burrows family favorite regardless of the base recipe or the avocado style. It is so freaking good, easy to make and everyone will like it.

Even though it’s made with coconut milk, you don’t taste coconut. It tastes like Chocolate Mousse! The avocado option makes gives it a silky texture and makes it ‘lighter’. You will love this!

Chocolate Mousse For The Healthy Sweet Tooth

Ingredients:
1 can coconut milk (yes it has to be in the can)
1 avocado (optional- you can’t taste it and it makes it fluffier)
1/4 cup of sweetener
1 tsp vanilla extract
2 tsp cocoa powder

Directions:
Chill the can of coconut milk in the fridge over night or for a few hours at minimum.

Scoop out the coconut cream from the liquid and place it in a bowl. Add in the cocoa powder, sweetener, vanilla and avocado (optional). Use a hand mixer or food processor and blend well.
Taste and adjust to your liking if needed. You might want more cocoa powder or sweetener.

Options:
Add in a scoop of protein powder
If you don’t have cocoa powder you could melt dark chocolate and blend that in once it is cooled.

This is such a great way to satisfy a sweet tooth!!

It does not taste like coconut!!

Failure is an option that so many people include in their health and fitness resolutions.

Failure Is An Option

Hello Monday, January 2, 2017. (AKA NEW YEARS RESOLUTION START DAY!!)

A couple of days ago you made some resolutions for 2017. Just like so many others did, you decided that improving your health and fitness is going to be a priority and I’m sure failure is an option.

  • You made your resolution.
  • You’ve decided that you’re going to lose weight.
  • You’re going to join a gym
  • It’s time to start exercising and eating right!

WAY TO GO!!

Sunday…who starts a diet or weight loss plan on a Sunday?
OK, Monday…you’re starting on Monday. It makes a lot more sense. (Failure already has snuck in unless you chose that today is going to be your start day.)

So here you are, Monday, Day 1. EASY, YOU’VE GOT THIS!

“FAILURE IS NOT AN OPTION”

This famous quote is attributed NASA Flight Director Gene Krantz when the Apollo 13 mission “Had a problem”.

Did you know he never said it. NO ONE ever said it, but it has become an incredibly famous quote.

NASA was trying to figure out all the options to get he Apollo 13 Astronauts home they came up with every conceivable option available, all things considered, failure was not one of them.

When it comes to your diet and weight loss failure, IS AN OPTION that many people will take somewhere, on average between, day 14 and day 21 of their resolution.

WHY?

Quitting is easier than changing.

The problem; you see a diet as a deprivation of the food you love. An inconvenience is created by going to the gym. The mental effort to keep going is weaker than the effort to quit…so failure is the option many take.

You need to change the way you see your diet. Your diet is what you eat, not a plan or program.

The Solution;

  1. All you have to do is accept that you are going to choose to eat different foods than you are accustomed to.
  2. You have to make exercise part of your normal routine.

Consider what you are doing as simply adopting a new lifestyle, not a diet or weight loss program.

When you’re looking at all your food options, exercise options and routine change options, just make sure that failure is not one of YOUR OPTIONS.

When you are ready to quit, I want you to think about one thing…
Tell your children this life lesson;

“Quitters never win and winners never quit.”

Then tell your child;

“I quit my diet.”

Good luck with that one.

Stick to your new lifestyle…in 363 days, you can look back and say I’m glad I stuck to it or you can say, “In 2018 I am going to get healthy and lose weight.”

Good luck with that one when you are a year older, a year heavier and a year more out of shape.

Tips For Success

When I write news letters and blog posts on the same day, I make a point to never share the same post here as I do to my newsletter. With this post I have broken that rule, the difference, my newsletter tomorrow is going to get some GOLD STANDARD TIPS for sticking with their resolutions which won’t be showing up here at all.

To get in on that action, all you have to do is  just sign up for my newsletter:  NEWS LETTER SIGN UP

If you are ever looking for motivation or healthy ideas, like my Facebook Page, Dr.Carrie Burrows. I am always sharing great tips and advice to help your healthy lifestyle choice.

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