The Health Benefits of Pumpkins

By Nancy Mehlert, MS

Wait! Before you say you don’t like pumpkin, consider trying it again. Here’s why:

The fruit of these large, vining plants, so associated with harvest, belong to the Cucurbitaceae, or cucumber family. The two main types are “pepo,” dubbed “small” pumpkins and are often carved into Jack-o-lanterns, and “maxima,” the giant variety grown to enter the “biggest pumpkin” contest at the county fair.

Pumpkin patch

Pumpkins are wonderful when it comes to vitamins and minerals, including large amounts of fiber and 100% of the daily vitamin A requirement. Pumpkins also provide plentiful amounts of vitamin C, riboflavin, potassium, copper, and manganese. Smaller but significant amounts of vitamin E (alpha tocopherol), thiamin, niacin, vitamin B6, folate, iron, magnesium, and phosphorus also are present.

What does that mean for us? The bright orange hints at the presence of a particularly beneficial phytonutrient: carotene. This converts to vitamin A in the body for a tremendous punch of antioxidants with the capacity to help prevent heart disease, cancer, and many of the degenerating signs of aging. Vitamin A is also a must for good vision and helping to prevent lung and mouth cancers. Flavonoids such as cryptoxanthin, lutein, and zeaxanthin destroy harmful free radicals, and the latter, especially, helps protect the retina of the eye from macular degeneration.

Pumpkin seeds are not only a tasty, easy-to-transport snack, you could also say they’re a concentrated source of minerals and vitamins. Two cups contain 30 grams of protein, 110% of the daily recommended allowance for iron, and 559 calories. The fiber helps maintain regular elimination to keep the colon clear. Two cups may sound like a lot and we are not suggesting you eat it all in one sitting, but rather over the course of a week, 8 – ¼ cup servings adds a great deal of nutrition to snacking, salads, sweet potato and butternut squash, just to name a few uses. A special bonus in pumpkin seeds is the amino acid tryptophan, which, once in the brain, converts into serotonin – a neurotransmitter which relaxes the body, calms the nerves, and improves sleep.

Suggestions: Stir canned organic pumpkin into a Paleo porridge such as Pure Traditions Instant Hot Cereal (www.paleomountain.com). Blend pumpkin puree with cooked acorn squash, carrot, sweet potato or butternut squash and blend with chicken bone broth and spices for a creamy, winter soup. Pureed pumpkin blended with unsweetened applesauce makes a great baby food or seniors food where chewing is an issue. Also a great comfort food for everyone to replace puddings. Perform an internet search for a keto pumpkin pie and you will find plenty of low sugar, healthy pumpkin pie options for the holidays.

Sources:

www.mercola.com

www.nutritiondata.self.com

By Mila McManus MD|2017-10-30T10:08:30-06:00October 30th, 2017|General, NANCY’S NUTRITIONAL NUGGET|

You Can Think Your Way to Better Health

By Mila McManus MD and Nancy Mehlert, MS

Your subconscious mind has one goal. From primitive times to this very day, it focuses on how to survive. Staying alive directs your subconscious mind to exercise caution, err on the safe side, fear the unknown, and avoid danger. All of that worked well when food was hard to find, dangerous wild animals were abundant, and we didn’t have roofs over our heads. In today’s modern world, where we live in relative safety and comfort, our unconscious mind can drive negativity, pessimism and being overly sensitive and cautious. When we allow this subconscious thought pattern to prosper, it can create unhappiness, increased anxiety and stress, and poor health. The good news is that our conscious mind can exercise its “muscles” and re-route neurological pathways in the brain towards positive thinking. The brain is very flexible (called neuro-plasticity), and given practice, we can become happier and more positive. When we do this, we also become healthier. Here’s why:

Thinking…

Our unconscious and subconscious brain operates from the autonomic nervous system. The autonomic nervous system takes care of the things we don’t have to think about or control, such as heart beat, digestion, breathing, blood sugar levels and blood pressure. It has two parts (sympathetic and parasympathetic) and some functions occur in one part while other functions in the other. So, think about a sport such as tennis where there are two players and only one ball. Both players cannot have the ball at the same time. The ball is in the court of only one player at a time. It is impossible for both players to have the ball simultaneously. Similarly, either the sympathetic or the parasympathetic is dominant at any given time.

One branch of this system handles emergencies. It helps you when you need to hurry up, run from danger, protect yourself from being harmed, and fight for survival.

It helps you remember past bad experiences so you can avoid them in the future. It makes you dwell on past pains, mistakes and live out of fear that they may recur. Pile onto that our hectic, fast paced lives, with very busy schedules flying from one thing to the next, unhealthy diets and poor sleep, and we can easily find ourselves in a constant state of fight or flight.

The other branch of this system, the parasympathetic, handles “rest and digest”. It helps you to rest, calm down, sleep well, digest your food effectively, and heal from illness, pain and grief. It is here that a meal tastes good and digests without upset, where sleep comes easily and deeply, where a sense of well-being and stamina are partners with happiness.

If only one system can fire the ball at a time, and we spend most of our time fleeing and fighting, how will we ever digest, heal and rest? When we live full of negativity, regret and fear, or have a schedule so full that we don’t rest, we are forcing the ball to stay in one player’s court. This is who controls the game and wins the game. That means, unless you lead your mind and lifestyle to move to the other system, your body won’t successfully digest, rest, restore and heal.

How can you shift from the sympathetic system to the healing and restorative parasympathetic system? Obviously, clearing your schedule, deep breathing, and healthier eating choices are helpful. In addition, our friend Melissa Templeton*, a Licensed Marriage and Family Therapist, offered up some actions that you can take to achieve a greater sense of well-being and happiness. Here are her suggestions:

Force yourself to smile big for 20 seconds or more. This makes the body release serotonin, an uplifting neurotransmitter which calms the brain and increases happiness. Try it in the car while you are driving. Just smile yourself silly all the way home. You will be surprised to discover the tension in your shoulders has dropped and your spirits are lifted.
Put a few good mantras into your mind to use every day. Mantras are short, easy thoughts to repeat over and over that are positive. Good examples include:
- Today is going to be the best day ever.
- There is nothing I can say or do to change another person.
- I can change me and I’m worth it.
- I am getting better and better every day.
- I am worthy of love and respect.
Make a gratitude list. Write down as many things, big and small, as you can for which you are thankful. Charles Dickens once said, “Reflect upon your present blessings of which every man has plenty; not on your past misfortunes, of which all men have some”.
Listen to your self-talk. Listen for negative words and sentences that include words such as ought to, should have, must do. Look for areas where you have a very rigid rule or sentences such as “I can’t stand it when….” or “It drives me crazy when…” Push these negative thoughts out and replace with your mantra.
We need physical touch 17+ times a day. Hold a hand, give a hug, rub a back, give a kiss, pet your dog, hug your cat – reach out and touch those you love or those who need some love. Everyone needs it.
Perform a few rituals every day. For example, making your bed first thing every morning gives an immediate sense of accomplishment and order. Laying out clothing for the next day or preparing your to do list gives a sense of preparation and control for the day to come, which helps with sleep. Small accomplishments lead to greater accomplishments during the day.

You can see why it’s impossible to be angry and happy at the same time. When you smile and practice thankfulness and positive thinking, you can force your brain to stop fleeing and fighting and, instead, get it to rest, digest and restore.

*Melissa Templeton, MA, LPC, LMFT practices Marriage and Family Therapy in Spring and Huntsville, Texas. She can be reached at mtcycle@hotmail.com or by calling 936-661-3640.

By Mila McManus MD|2017-10-31T14:53:07-06:00October 29th, 2017|Articles, General|

Keto Pumpkin Bread

Taste of Fall!

Adapted from www.ketoconnect.net

Keto Pumpkin Bread

Makes 3 mini loaves, or
one standard 8 X 4 loaf pan.
Would work well as mini muffins also.

Ingredients:

6 large pasture raised eggs
1 ½ cups Almond, Pecan or Hazelnut Flour
½ cup organic pumpkin puree, make it generous
1 ½ teaspoon pumpkin pie spice
4 tablespoons Erythritol and/or Monk Fruit (recommend Lakanto Monk Fruit)
¾ teaspoons vanilla extract
6 tablespoons grass fed butter, melted
¾ teaspoon sea salt
¼ cup chopped walnuts or walnut pieces

Directions:

1. Preheat oven to 350 degrees. Butter the pans to prevent sticking.

2. Combine all ingredients, except walnuts, into a bowl. Mix with a hand mixer or using a food processor.

3. Fold in ½ of the walnuts into the batter.

4. Pour the mixture into greased pans and top with the remaining walnuts.

5. Bake mini muffins or mini loaves for 30 minutes. If using the larger single loaf, bake until sides pull slightly away from the pan and a toothpick comes out of the center clean about 45-55 minutes.

Note: This recipe has wonderful texture and taste. However, it does not rise much so loaves and muffins are not high, but flat. Still good, just different and may not be what you expected. Well worth it though.

By Mila McManus MD|2017-10-19T15:48:09-06:00October 19th, 2017|Recipes|

7-Keto DHEA

Keto Weight Loss

One of the most important DHEA metabolites is 7-Keto DHEA (commonly referred to as 7-Keto). Unlike DHEA, 7-Keto does not convert to estrogen and testosterone. This provides increased utility that can be used for a myriad of adrenal and other health benefits without the same level of concern relative to feeding into the sex hormone pathways.

7-Keto is called 3-acetyl-7oxo-dehydroepiandrosterone, a naturally occurring metabolite primarily produced in the adrenal glands, skin and, to some degree, in the brain. Just like DHEA, 7-Keto peaks in our early 20’s and declines over time to about 50% by age 50. [1]

7-Keto is known to have beneficial effects on immune function. A four-week study of 7-Keto supplementation improved immune function in elderly men and women.[2] In the study, the group given 100 mg of 7-Keto twice daily had a significant decrease in immune suppressor cells and a significant increase in immune helper cells. There were also reductions in diastolic blood pressure and an increase in neutrophils.

It has also been used in clinical practice for its ability to support fat loss via thermogenesis. These pathways also support healthy triglyceride levels.

Morning and mid-afternoon dosing with 25 mg twice a day, then increasing as needed to higher dosages supports the natural bio-rhythm of the body and allows for support of balancing cortisol levels that are high in the morning and decline throughout the day. It is also noteworthy that 7-Keto can also help with Raynaud’s Syndrome.[3]

[1] Marenich LP.Excretion of testosterone, epitestosterone, androstenedione and 7-ketohydroepiandrostenedione in healthy men of different ages. Probl Endodrinol (Mosk). 1979 Jul;25(4):28-31

[2] Zenk JL, Kuskowski MA. The use of 3-acetyl-7-oxo-dehydroepiandrosterone for augmenting immune response in the elderly. Presented at meeting of FASEB, April 17, 2004.

[3] Ihler G, Chami-Stemann H. 7-oxo-DHEA and Raynaud’s phenomenon. Med Hypotheses. 2003 Mar;60(3):391-7

*The product information provided is for educational purposes and is not intended as either diagnosis or treatment of any disease, nor does it replace professional medical advice. (The FDA makes us say that)

*Warning: Please consult a health care professional before using this product.

By Mila McManus MD|2020-03-02T07:45:40-06:00October 19th, 2017|Articles, General|

Ghostly Gluten – You May Think You Know, But We Bet You Don’t

By Mila McManus, MD and Nancy Mehlert, MS

Gluten can seem like a ghost. We may not be familiar with all the sources, but most of us have heard the word by now. You can’t see it like you can see a bottle of Coca Cola or a candy bar. It hides in other consumables. So it does seem rather mysterious and ghost-like, and thus makes a good topic for October and all things spooky. As we care for ourselves and our families, understanding all we can about gluten is a critical part of making efforts to better health. Let’s try to clear up the mysteries.

Datis Kharrazian, DHSc, DC, MS says in his book Why Isn’t My Brain Working? (2013): “No single dietary protein is a more potent trigger of neurological dysfunction and neurological autoimmunity than gluten, the protein found in wheat. We’re seeing dramatic increases in the number of people sensitive to gluten in the United States. Research shows gluten sensitivity has risen sharply in the last 50 years.”[i]

Gluten is made up of a sticky portion called glutenin and a protein called gliadin. One does not exist without the other and gliadin itself has three more fractions called alpha, omega and gamma. Wheat is the primary source of gluten, though there are other grains that also have gluten including barley, rye, spelt, kamut and oats (unless the oats are properly processed by a certified gluten free method).

The gluten in ancient wheat of a century ago was very different. It was nature’s real food. Today, gluten, and more specifically wheat, has been significantly hybridized, meaning the seed has been altered many times over the years to create a new, man-made wheat, if you will, that appears to trigger immune reactions. In other words, it is not natural or understood by the human body as a real, nature made food. In addition to this fake wheat, it has also been further altered through a process called deamidation. The food industry deamidates wheat using acids and enzymes to make wheat water soluble so that it mixes more easily with other foods. And let’s not forget about all the pesticides sprayed on the wheat crops and the chemcials used during the harvesting process! A study published in the European Journal of Inflammation concluded this new compound may be the major cause of hidden inflammatory responses to foods[ii]. These things make wheat a fake, man-made substance that perhaps should not be honored with the name “food”.

Gluten is pervasive in processed foods and products and can be truly hidden under unsuspecting names, often not listed at all, yet very easily present. This makes a gluten allergy or sensitivity extremely difficult to navigate, especially in the world of packaged, manufactured and restaurant food. Few realize that modified food starch, food emulsifiers, food stabilizers, artificial food coloring, malt extracts, and dextrins often have gluten in them. Even some clarifying agents used in red wine can have gluten. Equally unsuspecting sources of gluten include many deli meats, instant coffee, some ketchups and mustards, beer, soy sauce, imitation crab meat and even your shampoo and prescription medications!

Equally frustrating is that the immune system often does not make good distinction between gluten and other similar proteins and, as a result, attacks not only gluten, but other proteins recognized to be the same. Foods that fall into this area include milk proteins, corn, all oats including certified gluten free oats, yeast, millet, and rice. The immune system can also confuse nervous tissues with gluten and attack the nervous system, resulting in neurologic symptoms or an autoimmune disease such as Multiple Sclerosis. In addition, when the immune system attacks gluten, this attack can break down the blood-brain barrier (the thin lining that protects the brain) and lead to what is called a leaky brain. This is much like the Leaky Gut Syndrome of the gastrointestinal system.

You can see how important it is to understand that gluten and wheat have a very broad impact on health, not only in the intestines, but the central nervous system and skin. Despite extensive research, many physicians do not understand Celiac disease, much less gluten sensitivity. Most physicians who do have knowledge of it relate it only to intestinal damage and gut issues, ignoring the potentially dramatic impacts on the central nervous system. According to Dr. Kharrazian, the average neurologist has no idea gluten can impact every part of the nervous system from the brain, the spinal cord, and peripheral nerves that extend into the arms and feet, causing any number of neurologic symptoms and diseases. It also can directly affect our skin, being an underlying cause of such conditions as Rosacea, acne, or keratosis pilaris. And sadly, the criteria and testing for diagnosis of celiac disease and gluten sensitivity are outdated, unreliable, and incomplete. The best test is to radically remove it from the diet and see the results.

Gluten sensitivity has been shown to be a significant trigger in a broad host of health conditions including psychiatric and behavioral disorders, autoimmune diseases, hearing loss and restless leg syndrome. Virtually every part of the nervous system that has been researched has shown gluten to be a clear trigger for diseases of the central nervous system.[iii] If you do not have your health, or if you have an autoimmune disease of any kind, feel that your brain is not functioning optimally, have digestive, neurological, or skin issues or a combination of any of these, you owe it to yourself to learn more about gluten, how to avoid it and eliminate it from your diet. (Tests are also available). Here at TWIHW we are well prepared to help you with dietary advice, useful supplements and healing protocols. Call 281-298-6742 for help today!

[i] Page 158

[ii] Vojdani A, O’Bryan T, Kellermann GH. The immunology of immediate and delayed hypersensitivity reaction to gluten. European J of Inflammation. 2008;6(1):1-10.

[iii] Kharrazian,D. Why Isn’t My Brain Working?, Carlsbad, CA.,Elephant Press. 2013. Page 134.

By Mila McManus MD|2017-10-31T14:47:38-06:00October 7th, 2017|Articles, General|

“She has the sparkles back in her eyes!”

She has the sparkles back in her eyes!

Hi Dr. McManus –
Just wanted to share some continued good news with T. She is back conditioning 5 days and week and training with a coach. No dizzy spells and she is just having normal soreness with good recovery time.
We made it through her usual back to school cold/allergy/sore throat/congestion/cough stuff in less than a week with no ear or sinus infection, antibiotics or steroids. (HOORAY!)
No complaints of stomach aches in over a month (she is off dairy completely, but still not 100% gluten free).
Even through all the illness and injury last year, she pulled off top 10% of her class and is making it look like a cake walk with all A’s to start this year.
We are so thankful for you and your team. She has the sparkle back in her eyes 🙂
-LT

By Mila McManus MD|2018-04-16T10:46:32-06:00October 7th, 2017|General, Testimonials|

L-Lysine

L-Lysine is an essential amino acid which means that your body does not produce it but does require it for proper protein synthesis, enzyme production, collagen formation and tissue repair. That means we have to eat it and/or supplement with it. Excellent dietary sources of L-Lysine are found in animal meats, pumpkin seeds, eggs and white beans. The average person needs between 800-3,000 milligrams of lysine each day. Research and experience show that L-Lysine supplementation can be helpful for many situations.

L-Lysine is a natural anti-viral and disease fighting agent, known to stave off infection. It is best known for reducing the severity and frequency of cold sores caused by the Herpes Simplex-1 virus.
L-Lysine is important in the body in the production of carnitine, which converts fatty acids into energy and lowers cholesterol levels.
L-Lysine plays a role in calcium absorption and helps the body form collagen, which aids in growth and maintenance of bones and connective tissue, including skin.
L-Lysine in conjunction with B vitamins, magnesium and Omega-3 fatty acids helps to minimize anxiety. One way it appears to do this is by binding partially to serotonin receptors to prevent anxiety responses, such as diarrhea.
L-Lysine has an anti-inflammatory effect on the lining of the gut. Further research in this area will be helpful in healing leaky gut syndrome.
L-Lysine has mechanisms through which it appears to be able to fight cancer, reducing tumor size and causing cell death in cancer cells without damaging nearby healthy cells.

As with any supplement, it is best to consult your medical practitioner to determine if L-Lysine might be a good supplement for you. It is available for purchase in our office.

https://draxe.com/l-lysine-benefits/

By Mila McManus MD|2017-10-03T21:18:49-06:00October 3rd, 2017|General|

3 Quick Kitchen Tips

1. If you run a stainless steel skewer through the middle of a sweet potato before putting it in the oven, it will cook faster. The metal absorbs the heat and helps to cook the potato from the inside out. Doing this reduces baking time by up to 50%!

2. One way to make cabbage and kale more palatable, raw or cooked, is to break it down by massaging it with your hands. After you wash it, put shredded cabbage or torn pieces of kale in a bowl. Lightly salt and add a little lemon or lime juice and then, after washing your hands well, knead and massage the vegetables for 2 minutes to soften them. This will take away the leathery texture of kale and the severity of the coarseness of cabbage. Then make your salad or cook the veggies.

3. Never put away left overs without portioning them into single servings. You will always have food for the road, ready to pack and go.

By Mila McManus MD|2017-10-03T20:47:55-06:00October 3rd, 2017|General, NANCY’S NUTRITIONAL NUGGET|

Golden Cauliflower Flatbread

Great snack on the go!

Ingredients:

2 cups of organic raw riced cauliflower
4 organic free range eggs
1 cup of almond meal
3 teaspoons of turmeric powder
½ teaspoon of Himalayan sea salt

Directions:

1. Preheat the oven to 350 degrees Fahrenheit, then line a baking tray with parchment paper.

2. Place all the ingredients in a medium bowl and mix them well with a spoon.

3. Transfer the mixture to the lined baking tray and evenly press it into a rectangle. Make sure the layer is about 0.5 centimeters or ¼ of an inch thick, it is thin. The picture above is helpful.

4. Bake for 30 minutes, or until golden.

5. Once baked, cool the flatbread completely, then turn over on a rack and gently peel the parchment paper from it.

6. Store the bread in a container in the refrigerator for up to one week.

www.mercola.com

By Mila McManus MD|2017-10-31T15:19:57-06:00October 3rd, 2017|General, Recipes|

Skinflammation

By Mila McManus MD and Nancy Mehlert, MS

skinflammation

The skin is the body’s largest organ. It helps to regulate temperature and serves as the first line of defense against infection. It is an organ with the capacity to both absorb and eliminate substances.

The skin is also an outward manifestation and communication of what is going on inside the body. Healthy skin is reflective of a healthy internal body and ideally it should be clear and glowing. Any skin condition, such as oily or dry skin, blemishes, discoloration, eczema, psoriasis, acne, hives, rashes, itchiness, and premature aging are all signs that there’s something internally in the body that’s out of balance. These are not normal and should not be written off as “aging” or “normal for me”. Suppressing your skin problem with topical antibiotics and steroids, for example, is a disservice to your body because the underlying causes have not been addressed. Also, remember that the skin is a detoxification pathway and the body is, in many cases, trying to eliminate something through the skin. Stopping that process topically may prevent the body from detoxifying successfully.

When skin issues lead us to searching for the internal issues, in almost every case, it leads us to internal inflammation. This can come from many sources and, for some individuals, it may be the result of several factors. The most common are:

• Nutrient deficiencies
• Diet high in processed foods
• Hormone Imbalances
• Poor gut health with pathogenic microbial overgrowth
• Toxicity from heavy metals and chemicals
• Food sensitivities and allergies
• Compromised immune function such as autoimmune disease
• Viral, bacterial or parasitic infestation

Addressing these internal issues, along with improving liver detoxification pathways and doing so every day, in the lifestyle choices that you make, can result in healing that becomes evident in the skin too. An integrated, holistic approach addressing each of these areas is the optimal way to achieve healing of “skinflammation”.
Important nutrients for healthy skin include Vitamin A, Zinc, Vitamin C, Omega-3 Fatty Acids, Biotin, Selenium, Silica, Niacin, Vitamin K2, Sulfur, Vitamin E and Pantothenic Acid. Each of these are essential for radiant skin health.

Because nutrition plays such a significant part of achieving and maintaining healthy skin, diet is one of the first items to address when healing skin problems. From this perspective, the most likely culprits that contribute to skin issues are sugar, dairy, gluten, corn and eggs. Anyone trying to identify sources of inflammation both inside and out would do well to abstain from these foods to see if improvement or healing is achieved. It is equally important to consider other possible food sensitivities through elimination or testing (e.g., IgE via skin and/or blood tests, IgG via bloodspot, ALCAT). Foods that support healthy skin and are anti-inflammatory in nature include avocados, wild salmon, bone broth and antioxidant-rich greens and other colorful vegetables and fruits. Click here for a real bone broth recipe or contact us for resources for buying quality, properly prepared bone broth.

It is a common misconception that skin care products are harmless and don’t penetrate the skin. In America, the FDA has only banned 11 ingredients in skin care products while Europe has banned over 1000 ingredients. The FDA leaves it up to skin care manufacturers to disclose and consider whether an ingredient is safe. What research clearly shows is that many of these ingredients are toxic, hormone-disrupting and/or are carcinogens. It is not safe to assume that a product is safe simply because it’s on the store shelf. You may find it helpful to use the Environmental Working Group’s “Skin Deep” guide for cosmetics (www.ewg.org) We carry one of the cleanest skin care lines (AnnMarie) available today in our office so be sure to come by and check it out.

Finally, supporting the liver and detoxification pathways is also critical for supporting an anti-inflammatory environment in the body and on our skin. There are many such protocols including supplemental and dietary detoxification as well as infrared sauna, salt therapy, and ONDAMED. Often the body is not effective at eliminating toxins and the body needs support to promote drainage so that detoxification can occur. Simple strategies such as lemon water, green juicing, proteolytic enzymes, deep breathing, and dry brushing can help to stimulate improved drainage and detoxification.

By Mila McManus MD|2017-09-09T08:34:40-06:00September 9th, 2017|Articles, General|

About Mila McManus MD

Taste of Fall!

Ingredients:

6 large pasture raised eggs

1 ½ cups Almond, Pecan or Hazelnut Flour

½ cup organic pumpkin puree, make it generous

1 ½ teaspoon pumpkin pie spice

4 tablespoons Erythritol and/or Monk Fruit (recommend Lakanto Monk Fruit)

¾ teaspoons vanilla extract

6 tablespoons grass fed butter, melted

¾ teaspoon sea salt

¼ cup chopped walnuts or walnut pieces

Directions:

1. Preheat oven to 350 degrees. Butter the pans to prevent sticking.

2. Combine all ingredients, except walnuts, into a bowl. Mix with a hand mixer or using a food processor.

3. Fold in ½ of the walnuts into the batter.

4. Pour the mixture into greased pans and top with the remaining walnuts.

5. Bake mini muffins or mini loaves for 30 minutes. If using the larger single loaf, bake until sides pull slightly away from the pan and a toothpick comes out of the center clean about 45-55 minutes.

1. If you run a stainless steel skewer through the middle of a sweet potato before putting it in the oven, it will cook faster. The metal absorbs the heat and helps to cook the potato from the inside out. Doing this reduces baking time by up to 50%!

3. Never put away left overs without portioning them into single servings. You will always have food for the road, ready to pack and go.

Great snack on the go!

Ingredients:

2 cups of organic raw riced cauliflower

4 organic free range eggs

1 cup of almond meal

3 teaspoons of turmeric powder

½ teaspoon of Himalayan sea salt

Directions:

1. Preheat the oven to 350 degrees Fahrenheit, then line a baking tray with parchment paper.

2. Place all the ingredients in a medium bowl and mix them well with a spoon.

3. Transfer the mixture to the lined baking tray and evenly press it into a rectangle. Make sure the layer is about 0.5 centimeters or ¼ of an inch thick, it is thin. The picture above is helpful.

4. Bake for 30 minutes, or until golden.

5. Once baked, cool the flatbread completely, then turn over on a rack and gently peel the parchment paper from it.

6. Store the bread in a container in the refrigerator for up to one week.