SUGAR-busters...what FINALLY worked!!

<h1> <span style="font-family: Arial, Helvetica, sans-serif; font-size: small;">Sugar Busters...my game changer!</span></h1> <div> <span style="font-family: Arial, Helvetica, sans-serif;">A little bit of a personal story...For years I practiced what I THOUGHT was balance...I ate super clean during the day - Oatmeal breakfasts, salad with chicken for lunch, Protein, veggies and whole grains for dinner (you get the idea). Then EVERY night I would sit down in front of the TV (after the kids were in bed) and serve myself a gigantic bowl of ice cream. I would literally drown myself in the amazing feeling - the endorphin rush, the release of giving in to the sugar cravings, and of course the moment of relaxation at the end of the day. The next morning I would feel bloated, lethargic and of course GUILTY! I wasn't going to give in THIS time...until the evening came and the cycle started all over. Ugh, I remember the control it had over me.<br />Now don't get me wrong, it wasn't ALWAYS like this...I would do the occasional 'cleanse' and manage to stay off the sweets for up to 2 weeks at a time, but old habits die hard, and I always found myself reverting back to sugars. Oh, and my husband was NO help, enjoying his bag of licorice or gummies every night!<br /><br /><strong>So what finally changed?<br /></strong>For beginners, I started to tak</span><img align="left" data-cke-saved-src="https://gallery.mailchimp.com/00c79420555db4617448e1cfc/images/1a248737-b7bf-470f-ab70-b4f463f60166.png" data-file-id="2724989" height="198" src="https://gallery.mailchimp.com/00c79420555db4617448e1cfc/images/1a248737-b7bf-470f-ab70-b4f463f60166.png" style="border: 0px initial; height: 198px; margin: 15px; width: 250px;" width="250" /><span style="font-family: Arial, Helvetica, sans-serif;">e my <strong>SLEEP</strong> seriously. I knew the later I stayed up, the more tired I would be the next day, and the harder it would be to resist the immediate energy that sugar provided. Next, I started eating <strong>PROTEIN</strong> at EVERY meal. This was not only satisfying, but prevented crashes in mood and energy all day long. Next, I acknowledged that a lot of my night-time eating habits were related to <strong>stress</strong> and lack of self-care. This is still a work in progress, but I'm definitely mindful of it now. <br />But here's my ABSOLUTE favorite hack for ending the addiction -<strong> I became a FAT BURNER!</strong><br /><br />You remember from my previous emails that most of us are <strong>SUGAR BURNERS</strong>, relying mostly on carbohydrates as an energy source. This perpetuates our addiction to the most convenient form of energy our body knows. A <strong>Fat-fueled</strong> diet on the other hand trains your body to switch over and use <strong>FAT</strong> as an energy source. It's really quite amazing.<br /> It happened for me somewhere around 3-4 weeks in - I started to actually <strong>CRAVE fat INSTEAD</strong> of sugar. It was a feeling I had NEVER experienced!! I truly believe that THIS is what made the difference for me, and I think the hundreds of other women who have shifted to a high fat diet would agree. My addiction to sugar changed at the cell-level. My physiology had actually shifted. I had awakened the machinery that had always been there, but I had never used efficiently! This is what I'm going to be teaching my <strong>FAT FUELED FEMALES!<br /><br />So here's what we're going to do:</strong><br />1. Ditch the sugars from our current diet<br />2. Replace them with the RIGHT fats as an energy source<br />3. Support our liver in turning the FATS into Ketones<br /><br /><strong>BAM! </strong>Can't wait to show you all of this - I want you to experience it first hand!<br /><br />So whether or not you are interested in a ketogenic diet, there may be several reasons that you would want to consider this approach for cutting out the sugars from your life.<br /><br />Here's what we know for a FACT. Insulin is a FAT STORAGE HORMONE. Insulin is released in response to EVERY bit of carbohydrate that enters the body (because they are broken down into glucose). Yes, that means not only your cookies and candies, but bread, pasta, crackers and even FRUIT. The higher the carb content, the more insulin is released to get that glucose out of your bloodstream and into the cell. This is a perfect system, as you WANT the glucose to to enter your cell for energy. Glucose runs ALL the energy systems in our body. HOWEVER, where we go wrong is the OVERABUNDANCE of glucose in our daily life...the constant snacking, the over-consumption of carbohydrate-rich foods, and of course the portion sizes! As you can imagine, we only need so much glucose to run our body efficiently - the rest gets stored for later (how is it stored?? FAT!). I haven't even touched on the constant roller-coaster we experience from consuming sugars, and then quickly crashing from them, followed by the need for more! On top of all this, sugar is known to cause inflammation AND accelerated aging (not to mention many chronic diseases).<br /><br />Soooo, if you're sick of the sugar roller-coaster and the hold it has over you, I welcome you to join me in becoming a Fat Fueled Female! We are just<strong> 6 DAYS AWAY from Enrollment opening to THIS group at an INTRODUCTORY price</strong> - you will have dibs, and then it will open to the public if any spots remain unfilled.<br /><br />The actual <a href="http://momsontheglow.blogspot.ca/p/next-session-starts-monday-october-16.html">FAT FUELED FEMALE program details can be found HERE..</a>.The 4-week Course Content is laid out, specifics on WHO the course is for, and what to expect over the 4-week program!<br /><br />I would love to work with you Ladies, and show you MY version of Keto for women. I hope you become a Fat Fueled Female!<br /><br />Yours in Health,<br /><br />Dr. Anna Falkowski ND</span></div>

SUGAR-busters...what FINALLY worked!!

Sugar Busters...my game changer! A little bit of a personal story...For years I practiced what I THOUGHT was balance...I ate super clean ...

Drunkin' Donuts...Pumpkin Donuts with Butter Rum Icing!

<span style="font-family: "arial" , "helvetica" , sans-serif;">Sometimes I lay awake at night inventing recipes. Yes, these are things that keep me up at </span><br /> <div class="separator" style="clear: both; text-align: center;"> <span style="font-family: "arial" , "helvetica" , sans-serif;"></span></div> <span style="font-family: "arial" , "helvetica" , sans-serif;">night, don't judge. One night I was going through my wish list of what I wanted to do with Pumpkin...I've done the power balls, the muffins, the latte etc. Then it came to me...a delicious donut. And I was going to challenge myself to not only make it grain-free, but also low carb to make it keto-friendly.<div class="separator" style="clear: both; text-align: center;"> </div> <br /> <div class="separator" style="clear: both; text-align: center;"> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzyZme3Eyfa6DgTKd_YIV0eUBkVY1rNaQ6lLtSZ5k0JLq-axVEzyitQZirBiszEMv5mRFh0pItBy83YarOW8H41g-2xyqt9kKkot6BwwZLNwy_AEyGWBLU98KFD-CpMor4QjQ1xD7tfIS9/s1600/canva-photo-editor+%25284%2529.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="562" data-original-width="1000" height="178" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzyZme3Eyfa6DgTKd_YIV0eUBkVY1rNaQ6lLtSZ5k0JLq-axVEzyitQZirBiszEMv5mRFh0pItBy83YarOW8H41g-2xyqt9kKkot6BwwZLNwy_AEyGWBLU98KFD-CpMor4QjQ1xD7tfIS9/s320/canva-photo-editor+%25284%2529.jpg" width="320" /></a></div> </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">I had to think about how I would make it 'moist' (sorry, I know people don't like that word). There's nothing worse than a dry donut (or any other baked good for that matter). I've definitely produced many 'paleo' baked goods that are just disappointing. It had to have the right amount of wet ingredients, a good dose of fats, and not too much coconut flour (a death sentence for baked goods in my opinion).</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Then there was the icing. Could I make an icing that didn't contain conventional sweeteners (to keep it keto), and that would compliment the pumpkin flavors. Rum came to mind. And Butter. It was a done deal. </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">So here it is. It's full of fall flavors and spices, gives you the feeling of indulging, yet won't wreak havoc with your blood sugar. You won't need to take a nap after. You can let the kids have seconds. It's got HEALTHY fats, so don't be scared. Fiber? Check. Protein? Check.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">Enjoy this with an afternoon cup of coffee - I know I will!!</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">This donut comes in at 3g of net carbs (say what?? compare that to a regular donut at 45-60g of carbs)</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>For the Dough: (Makes 12 donuts...I had a little left over and made 2 muffins:)</b></span><br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNY4F-aZAzaMoDdKCAATzaATfbkb2UDeBpc3TZI28NdbaPocW6iZ4fZ_6-D7b5yO4HHG4yWvckMN9AmHXPz3oxNlcZPj3h4EnXNCiX03U7tKuSjE95An7xjCuyMj_XZfSFbfDclyv_Y9rg/s1600/donut3.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="1600" data-original-width="1028" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNY4F-aZAzaMoDdKCAATzaATfbkb2UDeBpc3TZI28NdbaPocW6iZ4fZ_6-D7b5yO4HHG4yWvckMN9AmHXPz3oxNlcZPj3h4EnXNCiX03U7tKuSjE95An7xjCuyMj_XZfSFbfDclyv_Y9rg/s320/donut3.jpg" width="205" /></a><span style="font-family: "arial" , "helvetica" , sans-serif;">4 eggs</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1 cup pumpkin puree (from a roasted pumpkin OR canned, but NOT sweetened)</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1/2 cup sweetener (xylitol or erythritol - I used 'Swerve' confectioners)</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1 cup plain greek yogurt (if dairy free, use 3/4 cup full fat canned coconut milk)</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1 tsp vanilla</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1/2 cup melted coconut oil</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1/2 tsp salt</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1 TBSP cinnamon</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1 TBSP pumpkin pie spice</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1 tsp baking powder</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1/2 cup ground flax seed</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1/4 cup coconut flour</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">1 cup almond flour</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><br /></span> <span style="font-family: "arial" , "helvetica" , sans-serif;">Blend together your wet ingredients, then sift your dry ingredients into the wet mixture. Mix them gently until just incorporated. Place into a piping bag or ziploc bag (cut corner) and pipe into your donut tray. Bake at 350 C for 20 min. or until set but not too brown! Turn out onto a cooling rack and cool before icing.</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;"><i>**Note: - you can make these into muffins if you don't have a donut tray!!</i></span><br /> <a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY7yjm8sc3cman13PucMmZ_iw-wEoX0Agt93WOQQ3gVNMbsi3GzgV3aAefhn19ShTXh6sRBNMdk6x_G2ZMYF7Kx5EAqTb7GArKTOGDR8hjVy2EacESFPb17x5ArtamMYTB-f1Xv0t72E5k/s1600/donut1.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" data-original-height="1600" data-original-width="900" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY7yjm8sc3cman13PucMmZ_iw-wEoX0Agt93WOQQ3gVNMbsi3GzgV3aAefhn19ShTXh6sRBNMdk6x_G2ZMYF7Kx5EAqTb7GArKTOGDR8hjVy2EacESFPb17x5ArtamMYTB-f1Xv0t72E5k/s320/donut1.jpg" width="180" /></a><span style="font-family: "arial" , "helvetica" , sans-serif;"><i><br /></i></span> <span style="font-family: "arial" , "helvetica" , sans-serif;"><b>Butter-Rum Icing:</b></span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-1/2 cup salteed Butter or Ghee (if dairy-free, use 1/4 cup coconut butter and 1/4 cup </span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">coconut oil) MELTED</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-2 TBSP Rum</span><br /> <span style="font-family: "arial" , "helvetica" , sans-serif;">-1/2 cup sweetener (I used Swerve)</span><br /> <span style="font-family: arial, helvetica, sans-serif;">**You can melt these all together on the stove top, or melt the butter in the microwave and then stir together. </span><br /> <span style="font-family: arial, helvetica, sans-serif;">Dip each donut into the warm Rum Butter icing and let cool. </span><br /> <span style="font-family: arial, helvetica, sans-serif;"><br /></span> <span style="font-family: arial, helvetica, sans-serif;"><b>Nutrition per donut</b> (this will vary slightly based on ingredients used)</span><br /> <span style="font-family: arial, helvetica, sans-serif;">Calories- 239</span><br /> <span style="font-family: arial, helvetica, sans-serif;">Carbs - 7.2</span><br /> <span style="font-family: arial, helvetica, sans-serif;">Fiber-4.2</span><br /> <span style="font-family: arial, helvetica, sans-serif;">NET Carbs -3g</span><br /> <span style="font-family: arial, helvetica, sans-serif;">Protein-7.5g</span><br /> <span style="font-family: arial, helvetica, sans-serif;">Fat-20g</span><span style="font-family: "arial" , "helvetica" , sans-serif;"></span>

Drunkin' Donuts...Pumpkin Donuts with Butter Rum Icing!

Sometimes I lay awake at night inventing recipes. Yes, these are things that keep me up at night, don't judge. One night I was going ...