Monthly Archives: January 2013

Grain Free Blueberry Muffins

26 Jan
by Kristen, posted in Blog   |  3 Comments


Yesterday I made coconut flour blueberry muffins for the first time. Why would I want to use coconut flour over any other types of flour? Here are the benefits of coconut flour: (via Dr. Mercola)

  • Coconut Flour is ideal for baking. It has fewer digestible (net) carbs than other flours, and it even has fewer digestible carbs than some vegetables!
  • Coconut Flour is gluten-free and hypoallergenic. With as much protein as wheat flour, coconut flour has none of the specific protein in wheat called “gluten.” This is an advantage for a growing percentage of the population who have allergies to gluten or a wheat sensitivity.
  • Coconut Flour consists of the highest percentage of dietary fiber (58%) found in any flour. Wheat bran has only 27% fiber.
  • Coconut Flour can help you reach a healthy weight. Ideal for those who follow a low-carb eating plan, coconut flour works well as part of a weight loss program because it has high fiber, and foods with high fiber can help promote a feeling of fullness.


    Coconut Flour Blueberry Muffin Recipe
    *Adapted from Tiana

    Ingredients:
    1/4 cup coconut flour, preferably sifted
    3 eggs
    2 Tbsp. melted butter or coconut oil
    2 Tbsp. milk of your choice (I used raw, grass fed milk)
    3-4 Tbsp. raw local honey (depending on how sweet you like yours)
    1/4 tsp. salt
    1/4 tsp. vanilla
    1/4 tsp. baking powder
    1/2 cup fresh or frozen organic blueberries

    Directions:
    Blend together eggs, butter, milk, honey, salt and vanilla. Combine coconut flour with baking powder and thoroughly mix into batter until there are no lumps. Fold blueberries into batter. Pour batter into greased muffin cups. It’s best not to use paper muffin cups as the muffins tend to stick to them. Greased silicone muffin cups work best. Bake at 400 degrees for 16-18 minutes. Makes 6 muffins.

    Serve with grass fed butter & raw honey. Enjoy!

    *Side note: If the batter seems too liquidy, you could use 1/3 c. coconut flour instead of 1/4 c.

    Let me know what you think!
    Naturally Yours,
    xoxoxo
    Kristen M. Pardue, RD, CLC

Benefits of Grass-Fed Beef: Contains Cancer-Fighting Substance

21 Jan
by Kristen, posted in Blog   |  No Comments

Guest Post by Melvin Marks at www.naturallygrassfedbeef.com

Grass fed beef simply means that the beef cattle were fed only grass, grass hay, or grass silage, as their only feed from birth to the butcher shop. Grass fed animals are raised the way nature intended, starting with their mother’s milk, then grazing contently in fields and pastures their entire lives.

Grass fed animals are generally much healthier, therefore they do not require antibiotics, feed supplements or hormones. This means there is no residues left in the beef to be passed on to you! Not being crowed into tight, confined, sometimes dirty pens means that they are healthier and happier animals also.

Besides being healthier for you, grass fed beef is also tastier and leaner, providing many health benefits. Being raised the nature intended, grass fed beef is higher in Vitamins A & E, CLA’s and has the right balance of Omega 3 and Omega 6 fatty acids.

Our bodies convert beta-carotene into Vitamin A, and grass fed beef contains 10 times the amount of beta-carotene than traditional grain fed beef. It also contains 3 times the amount of Vitamin E then grain fed. The balance of Omega 3 and Omega 6 fatty acids is an important factor in our bodies’ health, aiding in the prevention of coronary disease, cancer and diabetes. Cattle, fed a diet of mostly grain produce meat that has very low levels of Omega 3 and high levels of Omega 6, which presents health concerns to us.

Conjugated Linoleic Acid (CLA) is produced in the stomach of cattle, which in turn is found in meat. When passed onto us it has many health benefits. When cows are grass fed their entire life they have 2 to 3 times the amount of CLA then grain fed cows.

Conjugated Linoleic Acid or CLA’s have recently been discovered and good news for us, they are good for you! CLA’s are a fatty acid that has potential cancer fighting properties. They are also promoted as a diet aid and muscle builder.  In recent animal studies, even small amounts of CLA have been able to block all 3 stages of cancer. Beyond that CLA has significantly slowed down the growth of a number of tumors including colon, skin breast and prostate cancer.

Grass fed beef has 1.5 times more protein than grain fed- feed lot raised cattle. This is because feed lot cattle are there for one reason- to fatten quickly. They are pushed hard to reach slaughter weight in 18- 20 months, by being fed huge amounts of grain, being injected with growth hormones and not being allowed to get any exercise. The faster they get to slaughter, the more money these factory farms make.

Not so with totally grass fed and finished cattle. They grow at a slower pace, the way cattle did in the early 1900’s, with plenty of fresh air, clean surroundings and lots of green grass to eat. When they are grazed on lush green grass as their only source of feed, vitamins, minerals, omega 3 and CLA is abundant. When we eat grass fed beef, we energize ourselves with these nutrients that are passed along to us through the meat of these all naturally raised animals. Not only are these animals more healthy, we are too when we reap the benefits of grass fed beef.

Getting Healthy in the New Year

01 Jan
by Kristen, posted in Blog   |  No Comments


Happy New Year to all of my amazing followers! My wish for each and every one of you in 2013 is health and healing, whether it’s physical, mental, emotional
, or spiritual healing that you need (or all of these).  If one of your goals for the new year is to lose weight or make healthier changes for your family, know that all things are possible.  You CAN do this. Your health and your family’s health is worth it.  You can take steps to prevent cancer, diabetes, autoimmune disease, and other chronic conditions. By making lifestyle changes through the foods that you eat, you can have energy, sleep better, feel better, improve your fertility, and so much more!

I would love to help you on your journey to optimum health!  Most people don’t know just how good their bodies were made to feel.  Let’s get back to the basics of life.  There is healing power in the foundational foods that God created for us to eat.

As an Integrative Dietitian, I will not only teach you the benefits of eating nutrient-dense foods, I will show you how to do it (even with a busy schedule).  I will be a source of support and hope for you during your journey.  Whether you want to lose weight or you have a chronic health condition, you don’t have to continue living this way.  You deserve to feel good again! 

Happy New Year! May 2013 be your best year yet!

Naturally Yours,
xoxoxo
Kristen M. Pardue, RD, CLC
*Mention this post & receive 25% off your initial consultation.