Monthly Archives: January 2012

“Flip Your Internal Fat Switch!” 

When you eat you want to kick in your body’s heat burning mechanism or thermogenesis. Your insulin level increases after eating certain foods and this creates energy or heat. Our bodies will use energy stored in fat cells to burn if needed. Protein takes longer to process and will have a higher thermic effect. Eating processed food without fiber and little protein does the opposite!

One way to kick in this effect is to drink tea. One type stands out from the rest to help with melting fat and that tea is oolong tea. It’s between green and black tea. You get the benefits from both!

The catechin you get from green tea is EGCG which helps this process. The antioxidants in black tea are flavonoids. They help you keep the fat off according to Dr. Al Sears. Oolong tea falls in the middle. The leaves aren’t whole or crushed, they’re bruised. This way they hold on to the benefit of both black and green tea.

The catechin you get from green tea is EGCG which helps this process. The antioxidants in black tea are flavonoids. They help you keep the fat off according to Dr. Al Sears. Oolong tea falls in the middle. The leaves aren’t whole or crushed, they’re bruised. This way they hold on to the benefit of both black and green tea.

To get the benefit drink a cup in the morning and one in the afternoon. You will kick up the fat burning process in your body. Add some lemon and a piece of fresh mint!

Happy drinking & fat burning

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Karen Russell is a Certified Health Coach and Nutritionist with over 20 years experience working with the most challenging health issues facing our society; weight and blood sugar management, including: diabetes, hypoglycemia, and metabolic syndrome.  Contact Karen for your free consultation!

Healthier Magic Cookie Bars

Serves 6 to 8

Ingredients:
1 crust (see below)
1/2 cup chopped walnuts
1/2 to 1 cup mini dark chocolate chips
1/2 cup plus 1/6 cup unsweetened coconut

For Crust:
2 tablespoons organic unsalted butter, melted or coconut oil
1 cup almond meal flour
1/2 cup ground organic pecans
1/4 teaspoon organic cinnamon
1/2 teaspoon pure organic vanilla extract
2 tablespoons Lakanto or other healthy sweetener
1/4 teaspoon pure stevia extract (Optional)
1/8 teaspoon sea salt
1 organic egg white, beaten

Sugar-Free Caramel Sauce:
1/2 cup Lakanto or other healthy sweetener
1/2 tablespoon raw agave nectar
1/4 cup organic coconut milk in can – *Not reduced fat* (don’t use the kind in carton)
1/4 teaspoon pure organic vanilla extract
1/8 teaspoon pure stevia extract (Optional)
Mix together ingredients for the crust, minus the egg white. Beat egg white with a fork and measure out one tablespoon of it. Add to crust ingredients and stir until a dough comes together. Press crust into an 8 by 5 loaf pan lined with parchment paper. Bake for 15 minutes.

For caramel sauce, measure out cream and vanilla and set aside. Heat 1/2 cup Lakanto or sweetener and 1/2 tablespoon (1 and 1/2 teaspoons) agave in a deep saucepan over medium heat. Swirl pan occasionally until all sweetener is dissolved. Watch the color of the dissolved sweeteners closely, and pull from the heat when it turns a dark amber color (do not let mixture turn black!) Add coconut milk and vanilla immediately. It will foam up considerably. Stir mixture until caramel sauce is smooth. Stir in stevia. Pour into a metal or glass bowl and set aside.

Sprinkle chocolate chips over crust, then top with chopped walnuts and coconut. Pour caramel over the coconut, taking care to drench all of the coconut in sauce. Press down on the coconut all over with a spatula or the back of a spoon. Bake for 20 minutes. Remove from oven and let cool completely before cutting and storing. These are best when eaten the day after making. Wrap in plastic wrap and foil to freeze.

Enjoy!

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Karen Russell is a Certified Health Coach and Nutritionist with over 20 years experience working with the most challenging health issues facing our society; weight and blood sugar management, including: diabetes, hypoglycemia, and metabolic syndrome.  Contact Karen for your free consultation!

Recipe4Wellness |Gluten Free Baby Boomer CoachCOOKING MORE CAN CHANGE YOUR HEALTH

100 years ago only about 2% of our meals were eaten outside of the home. Now over 50% of meals are eaten outside of the home! Fast food, frozen microwaved food and frankenfood is eaten because it is fast and easy. We eat in front of the T.V. and in the car while on the move.

A lot of research has been done showing that kids that eat meals with the family at the dinner table get into less trouble than kids that don’t. We complain about not having enough time to cook but we watch the cooking channel and watch T.V. Cooking isn’t a priority a lot of times and other things get in the way. On top of it all, our foods have changed and what used to be simple and plain is full of chemicals, pesticides and words we can’t pronounce. The importance of what we put on our fork is more important now than it ever was. It is the most powerful tool you can use. Our grandparents and great grandparents ate fresh food that was real and didn’t have as many health issues as we are having now. Our children and grand children have more allergies to foods now too because of eating this way.

What to do?

Get rid of foods with high fructose corn syrup, trans fat, and chemicals.

Here are 5 Things To Do That Can Change Your Health

1. Replace with fresh organic fruits and vegetables.
2. Eat meat that doesn’t contain all the antibiotics & hormones.
3. Shop at farmers markets and support the local farmers.
4. Have family dinners and cook more.
5. Learn to shop smart.

Bottom Line: Our food is the most important thing we purchase so it’s an important part of our lives. Make it a priority! One thing I help my clients learn is how to shop healthy and cook simple, nutritious and delicious meals, desserts and snacks.

 

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Karen Russell is a Certified Health Coach and Nutritionist with over 20 years experience working with the most challenging health issues facing our society; weight and blood sugar management, including: diabetes, hypoglycemia, and metabolic syndrome.  Contact Karen for your free consultation!

Easy to make gluten free high energy fudge and low glycemic too. This can be a pick me up snack or dessert. Lots of quality ingredients for great energy and good taste!

 

Ingredients:
  • 2 cups raw organic cashews, soaked
  • 1/4 cup raw organic agave nectar
  • 2 tablespoons organic coconut oil
  • 1 cup organic cocoa powder (preferably raw)
  • 3/4 cup unsweetened coconut or almond milk
  • 1/2 cup ground chia seeds
  • 1/2 cup organic peanut or almond butter 

Directions:

Add all ingredients into food processor and process until smooth. Scrape into pan (greased) and freeze or refrigerate. Cut into 1 inch squares. Enjoy!

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Stomach Cramps Are Gone!

Before I started on Karen’s Program, I had stomach cramps at night and wanted to eliminate “Belly Fat!” Since I’ve been on the program, my stomach cramps are completely gone and my waist size has decreased! I lost weight and 3 inches around my middle! Thanks Karen.

David Congelton Arizona June 1, 2015

Recipe4Wellness

Karen Russell

Certified Health Counselor

140 Schuerman Drive

Sedona, AZ 86336

(by appointment only)

Phone:

928-282-8918

Cell:

330-340-8314

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