Chocolate Zucchini Muffins

 Testimony of the Day

As “the skinny girl” my entire life it was a medical condition and the medications necessary for me to take for the rest of my life that packed on more than 50 lbs. in a very short amount of time at the age of 37 that led me places I had never been before. Although the medication was making me feel better, it was a different story when I looked in the mirror. I had never tried to be thin, i just naturally was, and it’s not like I wanted to weight 102 lbs on my 5’4″ frame, I always had a dream weight of 120. Something my doctor laughed at when I asked him how to keep some of my baby weight after I delivered my first baby, after all, being pregnant was the first time I actually got over 100#, something that had been a goal of mine since I was about 16. I know, poor thin girl … however, I was about to learn how body image affects so many aspects of a persons being, something I had never even considered. 20 days after starting my medication and I had already gained 27 lbs.

I was so shocked every time I looked in the mirror, I still expected to find my former self and seeing my friends visible reactions although they tried to be encouraging. I kept having to purchase larger and larger clothes and eventually peaked at plus 54 pounds. I had tried to “eat better”, you know, yogurt, fruit, vegetables, but in all honesty I am a bona fide, all out sweet tooth, always have been. Nothing seemed to help. My doctor and I decided to switch my medication to see if the side effects would alter. Hard to say if it worked, I didn’t change anything else, although eating my way across Australia on vacation did non add any weight. I took that as a good sign. Then I ventured back into the work force and was more mobile and managed to lose a bit of weight, about 10 lbs. But I still felt terrible, emotionally, physically, had the 3:00 “I’m so tired I could sleep the rest of the day” thing going on.

I had a couple of friends who started working with a nutritionist who were altering their lifestyles, but it sounded like an impossible plan, no sugar!! No gluten?? How could I live without dessert and bread, my life line? I happened to overhear a session my friend was having with this nutritionist and honestly, it sounded do-able. You could substitute healthy versions of sweeteners, not give

them up completely. Might work. There were ways to make/buy breads that I could eat, who knew? I decided to buy the book and check into it. What I learned changed my life. I decided to go “all in”.

I scheduled a consultation with Maria (said nutritionist) attended her Healthy Metabolism Class and attend her grocery store shopping excursion. I could do this, no, I will do this. My family was in shock. I don’t think they gave me a chance, no sweets, no way. But I was determined. I did not eat one thing that wasn’t on Maria’s approved/recommended list. It definitely didn’t happen over night, but little by little, week by week I was losing weight. My clothes were starting to hang, people were taking notice. My goal … 120 pounds! Ironic right? My goal when thin and chubby was always 120!  I honestly don’t know where I found the strength to do it, except by following Maria. Her constant encouragement and knowledge educated me in an area I didn’t even know I needed to learn, after all prior to medication I could eat whatever I wanted. I no longer had the 3:00 afternoon energy dip, and generally had a better outlook on life. I’m not saying it was completely easy, there were challenges … what to order if we went out to eat? I eventually did reach my goal and I owe it all to this book and it’s author, Maria Emmerich. Thank you Maria

  -Jennifer Norman

When you hear the word “Bone Health,” what comes to mind? Dairy, calcium, milk? Did you know that American’s have one of the highest calcium intakes in the entire world, yet we have the highest rate of hip fractures?

Bones are a lot more complicated than that. Our bones are constantly being broken down and built up (osteoclast and osteoblast). Unfortunately, the builder cells, osteoblasts, take longer to build bones than the destroyer cells, osteoclasts. So, if you are breaking down faster than you are replacing, then you are losing bone mass, which takes you down the detrimental path of osteoporosis. The best way to reclaim bone health is to avoid the bone robbers, skip the marketing lies (such as eating Viactiv Calcium Chews), and eat foods that build bones.

The problems with the prescription drugs, such as Boniva and Fozomax, is that instead of letting our bone shed the old de-mineralized cells, it just keeps growing new bone over the top of old bones. This will show on a dexa scan that your bones are getting thicker, mistakenly have you believing that the pharmacological drug is working. The problem is that your bones are not any stronger, still brittle, just more brittle bones. These drugs also have a lot of detrimental side effects such as intestinal distress.

So instead of relying on prescription drugs, let’s eliminate the things that cause osteoclast (BONE ROBBERS) and add in the things that cause osteoblast (BONE BUILDERS)!

BONE ROBBERS

1. SUGAR: This is why “calcium fortified” orange juice is so ridiculous! 100% orange juice contains as much sugar as a Coke. An 8 ounce glass = 6 tsp! Yes, it is ‘natural’ sugar, but drinking only the juice from an orange, you lose the fiber to slow the blood sugar from increasing too much. Sugar causes inflammation. Diabetics have a very high fracture risk and often are diagnosed with osteoporosis.

NOTE: bones grow at the highest rate before age 19. So are you setting your kids up for healthy bones or osteoporosis? What did you send them off to school with? Cereal and Skim Milk?

2. PHYTATES: A diet high in phytic acid, which is found in the bran of whole grains, interferes with calcium absorption. This acid binds to a variety of minerals including calcium, to form insoluble salts, called phytates, which are wasted from the body. Since grains are a relatively new food, from an evolutionary perspective, it appears that we have not yet developed digestive tracts which can break down these phytates. So eating a big bowl of cereal with skim milk isn’t going to help our bones at all.

3. PHOSPHORIC ACID: (Soda/Dt. Soda): Sodas are addictive and burn out dopamine receptors. There are some natural supplements to help rebuild dopamine to help kick the bad habit without strong cravings.

4. CAFFEINE: Caffeine causes calcium to be excreted in the urine and feces. For every 150 mg of caffeine ingested, about the amount in one cup of coffee, 5 mg of calcium is lost. Caffeine also inhibits the amount of calcium that is absorbed through the intestinal tract and depletes the amount retained by the bones. Caffeine inhibits vitamin D receptors, which is essential for bone health.

5. SEDENTARY LIFESTYLE: Regular activity and muscle building increase bone mass and reduce bone loss. Studies show that weight-bearing exercise is just as important to your bone health as taking calcium.

6. ALCOHOL: Causes absorption and causes hormonal imbalances. A “beer belly” is really an “estrogen belly” because alcohol raises the unhealthy estrogen our fat cells make by 300% and decreases testosterone for up to 24 hours.

7. SMOKING: Cigarette smoke generates a large amount of free radicals, which are molecules that attack the body’s natural defenses. Free radicals cause a chain-reaction of damage throughout the body including cells, organs, and hormones involved in keeping bones healthy. Compared with nonsmokers, women who smoke often produce less estrogen and tend to experience menopause earlier, which leads to increased bone loss.

8. OVER-THE-COUNTER and PRESCRIPTION MEDICATIONS: Acid suppressing drugs like Prilosec, Nexium, or Prevacid inhibit stomach acid, resulting in insufficient mineral uptake.

9. CELIAC/CROHN’S/COLITUS/THYROID DISORDERS: Digestive disorders like Celiac and Crohn’s disease, irritable bowl syndrome, or colitis interfere with the assimilation of calcium and other important minerals that promote healthy bones. Hormonal disorders due to thyroidism and pituitary gland malfunction disturb the process of bone building and calcium regulation.

BONE BUILDERS:

1. Vitamin D: Daily exposure to cool sunlight for 15 to 20 minutes for the skin to synthesize to vitamin D. The nutrient is also found in eggs, deep water fish (salmon, mackerel), oysters, cottage cheese, and mushrooms exposed to the sun. Vitamin D supplement should not be synthetic.

2. Vitamin K2: Vitamin K is essential for the proper formation and activation of the GLA proteins. The GLA protein osteocalcin, with the addition of vitamin K, allows for the binding of calcium to the bone matrix. Gla protein is a key inhibitor of soft tissue calcification that binds calcium, preventing it from depositing in the vessel walls.

3. Magnesium: The United States has some of the highest calcium intakes in the entire world, yet we have the highest rate of hip fractures! So why is this??? One reason is that it doesn’t supply adequate magnesium. Studies of our ancestors’ pre-agricultural diets indicate that magnesium was probably consumed at about a 1:1 ratio with calcium. But now, the Calcium-Magnesium ratio is 12:1 in dairy. Since calcium and magnesium compete for the same absorption mechanisms, the imbalanced intake associated with our modern diet may well lead to magnesium deficiency. One feature of magnesium deficiency is the inhibition of osteoblasts (the cells that build and maintain bones).

4. Calcium: BUT are you taking Tums in order to get your calcium??? The active ingredient in Tums is calcium carbonate, which is also found in many calcium supplements. Calcium carbonate is the least absorbable form of calcium. Many people who suffer from kidney stones have too much calcium in their urine, a condition known as hypercalciuria. This can occur when taking poorly absorbed calcium supplements. Click HERE to find a quality calcium and bone-building supplements.

5. Omega 3 (from FOOD sources only!)

To find the brand of supplements I recommend, click HERE. 

Some of my favorite magnesium and calcium filled recipes are:
1. KALE (I LOVE my Kale Chips): Green veggies often have twice as much calcium as dairy.
2. Almond milk (Cinnabon Coffee Cake): Almond milk has twice as much calcium as dairy milk.
3. Cheddar cheese (“Healthified” BBQ Chicken Pizza)
4. Sesame seeds (“Healthified” Sushi OR Salad Crisps)
5. Canned Salmon (“Healthified” salmon patties)
6. Pecans/Walnuts/Brazil Nuts (“Healthified” Pecan Sandies)
7. Cabbage (“Healthified” Enchiladas)
8. Broccoli/spinach (“Healthified” Italian Casserole)
9. Rhubarb (“Bread” Pudding)
10. Almonds and almond flour (Goldfish Crackers AND most of my recipes:)
11. Brewer’s yeast (my “Healthified” POPCORN)
12. Artichokes (Protein Noodle White Lasagna)
13. Shrimp (Coconut Shrimp: recipe in The Art of Eating Healthy: KIDS)
14. Sunflower Seeds (Protein Energy Bars: recipe in the Art of Eating Healthy: KIDS)
15. Peanuts (“Healthified” Nutter Butters)
16. Eggs (“Healthified” Protein Angel-food Cake)
17. Cottage Cheese (“Healthified” Pizza “Hit” Breadsticks)

These recipes can be found in my cookbooks.

“HEALTHIFIED” ZUCCHINI MUFFINS
1 cup blanched almond flour OR peanut flour
1/4 cup unsweetened cocoa powder
1/4 tsp Celtic sea salt
1/2 tsp baking soda
1/2 tsp cinnamon (optional)
2 eggs
1/3 cup Swerve (or Erytritol plus 1/2 tsp stevia glycerite)
1 TBS coconut oil or butter, melted
1 TBS unsweetened almond milk
3/4 cup grated raw zucchini
1/2 cup chopped walnuts or pecans

Preheat oven to 350 degrees F. Combine almond flour, salt, cocoa powder, cinnamon and baking soda into medium-sized bowl. Beat eggs and sweeteners for about 2-3 minutes. Then add in butter and almond milk.

Grate the zucchini. Squeeze out the water of zucchini if it seems wet, then measure out 3/4 cup of grated zucchini. Add 1/2 cup chopped walnuts or pecans.

Stir the wet and dry ingredients together, only stirring enough to combine. Gently fold in the zucchini and nuts. Spray 6 muffin tin with coconut oil spray, then divide mixture evenly into cups. Bake muffins about 20 to 25 minutes, or until top is browned and toothpick inserted into the center comes out clean. Yum! Makes 6 muffins.

OPTION: Make into donuts! For some reason, everything tastes better as a donut! Click HERE to find my donut pan.

NUTRITIONAL COMPARISON (per muffin):
Traditional Chocolate Zucchini Muffin = 217 calories, 10g fat, 2.7g protein, 29.7 carbs, 0.9 fiber
“Healthified” Zucchini Muffin = 254 calories, 20g fat, 9g protein, 10g carbs, 5g fiber