Category Archives: Nutrition

Good And Bad Fats

Good and bad fats seem to confuse a lot of people. Not All Fats Are Created Equal.

Bottom line…you NEED fat in your diet, but you need the right kind of fat.

The problem is while we need fat, we get way too much of one type and not enough of the other and the food industry, once again has done its best to confuse us and keep us in track with the bad fats

In the mid 70s, government and scientific nutritional guidelines advocated for higher carb diets. Whole grains, breads, cereals…you know, all the foods that General Mills and Kellogg’s advocate for.

“High-carb, low-fat foods” became the norm.

When you take natural fats out of foods they lose their taste, so to combat no taste, sugar was added. Isn’t it funny when the obesity epidemic began, was about the same time high carb, low and no fat diets became the norm.

So what are the healthy and unhealthy fats?

Fat doesn’t make you fat, but even too much healthy fat can make slow you down.

Fat has direct impact on your blood circulation and your arteries. It’s linked to cholesterol and heart disease. Before the invention of trans fat, cholesterol and heart disease really weren’t an issue, so that is your first clue about which fat to avoid.

Here are the basics on good and bad fats.

SATURATED FAT (Mainly Healthy – too much unhealthy)

When fat became an enemy of good nutrition we were pretty much told to never eat fat that was solid at room temperature. Sorry butter, coconut oil, palm oil and a few other healthy solid fats.

Saturated fat has been linked to higher cholesterol levels but some evidence may support the foods that use solid fats are usually sugar dense as well. Pastries, deep-fried foods and doughs. Once again, sugar is in the mix.

Keep calories from saturated fat sources under 10%.

A note about room temperature…many saturated fats will turn to liquid in warm rooms.

TRANS FAT (Nothing good here at all)

This is a fat that has been transformed by the process of hydrogenation. Hydrogen is added to the fat molecules through a process involving heat and pressure. Throw in a little platinum or nickel and voila, trans fat. You want to completely avoid trans fats…these are truly the bad fats. They are also almost impossible to avoid in the North American diet.

Hydrogenation makes foods shelf stable longer. Don’t get fooled by “partially” hydrogenated…it still sucks for your health.

Processed foods.

Snack foods, such as chips, crackers, cookies, most margarine and salad dressings.

Foods made with shortening and partially hydrogenated oils.

If room temperature in your home is warm and your fats stay solid, you’re looking at trans fats.

UNSATURATED FAT (Healthy Fat)

Unsaturated fat is mostly in oils from plants. Olive, avocado. Unsaturated fat instead of saturated fat may help improve your cholesterol levels. (So does exercise).  Unsaturated fat is broken into two categories:

Monounsaturated: Avocado, nuts, some vegetable oils (as long as they aren’t hydrogenated or partially hydrogenated.

Polyunsaturated: Corn, sesame, safflower, sunflower oils, Omega 3s and Omega 6s

TOTAL FAT ON A FOOD LABEL

Total fat includes saturated, polyunsaturated, monounsaturated, and trans fat. Generally labels will break down the fats as Total Fat, Unsaturated Fat and Trans Fat…pay attention to all, but especially Trans fat.

You need to have fat in your diet for many reasons and fat is actually beneficial for removing bad fat. So don’t get worked up over “fat-free, low fat and half fat.” Pay attention more to the type of fat and where the fat comes from.

Here are my favorite healthy fat sources.


1. Avocados (and Avocado Oil)

Avocados are one of the healthiest fruits you can eat. They’re loaded with monounsaturated fats, which raise levels of good cholesterol while lowering the bad. They are also contain Vitamin E that boosts immunity and acts as an anti-aging nutrient for your skin.

I’ve replaced the use of Extra Virgin Olive Oil with Avocado Oil for cooking as its high smoke point of about 520 degrees and because it isn’t solid at room temperature, it’s a excellent to drizzle on salads or veggies.

2. Butter – Grass Fed or Ghee

Real butter from grass-fed sources is what you should reach for.

The omega-6 and omega-3 fatty acids found in butter help your brain function properly and improve skin health. More importantly, these two fatty acids are considered essential, meaning the body needs them but can’t produce them on its own; they must be derived from food sources.

Ghee, or clarified butter, is simmered to bring out butter’s naturally nutty flavor, leaving it with a high smoke point, making it ideal for cooking at high temperatures. Ghee benefits include being loaded in fat-soluble vitamins A, D and E which are all vitamins best absorbed with, fat. They are great at keeping your metabolism and digestion on track.

3. Coconut Oil

I use coconut oil for everything. I cook with it, use it in protein shakes, use it on my hair, my skin and even remove make up with it!

The fatty acids in Coconut Oil improve brain and memory function. Plus, the high amount of natural saturated fats in coconut oil mean that it increases good cholesterol and promotes heart health, while the antioxidants found in coconut oil make it an effective anti-inflammatory food and help reduce arthritis.

Just like Olive Oil, it can be found in extra virgin meaning it hasn’t gone through a deep refining process.

4. Extra Virgin Olive Oil

You can’t talk about healthy fats without mentioning Olive Oil. But, only extra virgin olive oil is the one to choose.

Part of the reason that I’ve shifted to Avocado Oil from Olive Oil is because it’s harder to find and trust EVOO.

A lot of the top manufactures realized that no one knows the difference between extra virgin, cold pressed olive oil and processed olive oil. So, to save a buck, they processed it, which means OO goes further. Some have been sued over the practice.

It’s also not great for cooking at high temperatures, but is awesome on veggies and salads.

5. Omega-3s

Omega 3s are considered essential because your body can’t make them. There are 3 types of them with the first two being found mainly in cold water fish (salmon, tuna, sardines) and the third comes from plant sources, mainly nuts.

The best omega-3 nuts to consume are walnuts while seeds with the most significant omega-3 nutrition include chia seeds and flaxseeds. Some of the vegetables highest in omega-3s include Brussels sprouts, kale, spinach and watercress.

Cholesterol…it’s been mentioned a few times in this email. Did you know that your body actually produces cholesterol? It’s something else that helps your bodies metabolism.

There are two types; LDL and HDL. The best way to remember how they effect your body is this;

L = Lousy
H = Happy

The best way to manage your LDL and HDL is through a healthy diet. The easiest way to change them is through…EXERCISE!

Yup…simple exercise naturally lowers LDL and raises HDL so get out and exercise people. It’s good for you!

Need an exercise to try?

Here is one of my workout videos that doesn’t require any weights, no special equipment or a gym.  Grab a bottle of water, a towel, a mat (Not needed) and just hit play.

This was a Facebook Live I did a while ago…30 minutes, great workout, anywhere, anytime.

Have an awesome day!

 

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This girl knows the difference between good and bad fats.

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Cookies ‘N’ Cream Protein Sale

Cookies ‘N’ Cream Protein is an awesome tasting treat.  On its own with some ice and almond milk will make you remember eating an ice-cream sandwich…OH SOOOOO GOOD!!

It is a great way to perk up your regular boring protein smoothie or shake with a sinfully great taste. Seriously, you’ll think you’re drinking a sweet treat and not a healthy protein shake.

Cookies ‘N’ Cream Protein is also a great way to get some extra protein into your diet by adding it to other foods and meals.

How about Cookies ‘N’ Cream Overnight Oats or an Oreo Parfait. Pancakes? Yup…pancakes too.
I’ve got a free Cookies ‘N’ Cream Recipe Book for you that you can download right here…

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Gluten Free Paleo Alfredo Sauce Meal

Gluten Free Paleo Alfredo Sauce

Gluten Free Paleo Alfredo Sauce is a dream come true for a lot of people that love the taste of a great Alfredo Sauce, but can’t take the dairy products that cause them problems.

Not only is this Alfredo Sauce Gluten Free, but I’ve also made it Paleo Friendly because this recipe is a complete hack that has nothing to do with the Alfredo Sauce you might be used to, except a very similar (I think better) taste and consistency.

You could use this on pasta like any Alfredo sauce, but I opted for Zucchini Noodles (Zoodles) and I also did some in Spaghetti Squash and made a really neat hash.

The Gluten Free Paleo Alfredo Sauce recipe is:

1 to 2 teaspoons of grass fed butter or oil (Avocado / Olive)
2-3 Cloves of minced garlic
12 ounces of riced cauliflower or cauliflower florets
1 Cup water
1 tablespoon garlic powder
1 teaspoon of salt
2 teaspoons of crushed black pepper

Directions:
Combine the butter / oil and garlic in a small or medium saucepan.
Heat over low heat for about 2 to 3 minutes to soften the garlic. Don’t let brown, just soften.
Add in the cauliflower and water and bring to a boil.
Reduce heat to simmer and cover. The more steam you let escape, the thicker the sauce will be.
Simmer for 10 to 121 minutes.

Pour into a high speed blender…don’t use a magic or nutri bullet. You need to be able to let the heat escape.

Blend until smooth.

I made the Zoodles using a spiralizer. One zucchini is what is in the video.

Combine the sauce and the Zooodles. You can use the heat of the sauce to cook the Zoodles or sauté in a pan or microwave.

The chicken was skinless, boneless breast that I cut in half and grilled on my George Foreman grill using McCormick Rotisserie Chicken Seasoning,…it is the real deal!

That makes an awesome meal all by itself.

I cooked a Spaghetti Squash in the microwave then added some of the Gluten Free Paleo Alfredo Sauce to it, formed it into a hash brown and put it in a frying pan on medium heat. Flip after five minutes and repeat heating for 2 more minutes to make a Spaghetti Squash Hash brown.

The last piece was a Paleo Drop Biscuit.

Ingredients:
4 eggs
1/4 cup coconut flour
1/4 cup almond flour
1/4 cup grass fed butter
2 tablespoons tapioca starch 1 teaspoon baking powder
1 teaspoon salt

Directions:
Combine all the ingredients and drop onto parchment lined cookie sheet in a 375 degree oven for 20 minutes.

Need a high speed blender? I love my Vitamix…I’ve had it going on 10 years now and it is an absolute workhorse. I use it pretty much daily at least once.
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Please leave a comment below and let me know what you think about this when you make it!

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The 5 1/2 Day Diet is a game changer for losing weight fast. Great for that special weekend event or just to drop some bloat.

45 Protein Smoothie And Shake Recipes

There is nothing like a really great protein smoothies or shakes when you don’t want a meal or you can’t get to one. I love them…all kinds of them!
They are so versatile, easy and functional for your nutrition plan whether you’re using them as a meal replacement, a snack option, a supplement or a bridge until you can get to a real meal.

They are great no matter how you want them and you can go crazy with all the different combinations and styles.

Here is a free 50 page book with 45 options for you. <- Click here to download.

Every recipe has protein in the ingredient list, but you never have to include protein as an option, but it sure can help! Come to think about it…just take the protein out of every option you have 90 recipes to try!!

Delicious, easy and healthy time saving protein smoothies and shake recipes.

Delicious, easy and healthy time saving protein smoothies and shake recipes. protein smoothies and shake recipes protein smoothies and shake recipe book

The images are from the book showing an example of the shopping / ingredient list, pictures of smoothies and the macro breakdown.

WHY PROTEIN SUPPLEMENTATION?

Protein is vital for you as a nutrient that you need. You can’t live without it and depending what you do, you may need more than the person next to you.

It is vital to weight and fat loss and in the repair of your body systems.  Depending on your diet (the nutrition you consume, not the plan you are using to lose weight), you may need to supplement your protein intake.

Protein smoothies and shakes make a great delivery system for all kinds of protein supplementation. I recommend Whey Protein for the vast majority of people, but there are other kinds as well.

Protein Smoothies Are Everywhere

There are a lot of places that offer protein smoothies for sale. Whether you get plain smoothies and upgrade with a boost of protein buy a protein smoothie or shake special, you’ll love them!

That’s an indication of just how important protein actually is. When you can build a chain of smoothie shops around it, it’s pretty important.

However, you can save a lot of money by getting your own protein and making your own protein smoothies and shakes. They are far more reasonable to make than they are to buy!

More importantly, you know exactly where all your ingredients are coming from. Smoothies can add a lot of sugar to your diet if you’re not careful.

So get yourself some quality protein powder, pick out your favorite recipes and start your day great!

Click here to download your free protein smoothie book

By The Way…

Share this post….that would be great for both of us. I get this ebook in front of more people, you help other people out with a great resource AND every month, I give away protein powder, exercise equipment, meal plans and more when I see shares!

Leave a comment below with your FAVORITE SMOOTHIE OR SHAKE RECIPE!

 

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.

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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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