Wired To Eat

Book Review: Wired to Eat

My summer vacation was packed with days of blissful nothingness.  I did nothing on the couch, on my friends couch, the beach, and of course at the pool.  Any place that nothing needed to be done, I was there to do it.  It was wonderful.  

Part of my nothing time included reading a highly recommended book called Wired To Eat.  Author Robb Wolf is most famously know from his first New York Selling/WSJ book The Paleo Solution.  Wolf is biochemist researcher turned health coach and believes strongly in following a paleo diet.  

This book goes beyond the average carbs are bad and protein is good spew that we’ve all heard.  He has used biochemistry to explain how carbohydrates affect human physiology.  Wolf became an advocate of the paleo diet after he used it to turn around his own health.  He also explains how he’s been able to help many of his clients do the same. 

There are many ailments that Wolf speaks of in his book with the main topic being type 2 diabetes.  He gives a brief but thorough review of endocrinology and explains how our hormones are regulated.  Luckily for me, I was able to follow his explanations because I just studied insulin, glucagon, and other hormones in biochemistry and endocrinology.  

Wired to Eat & Sleep

He makes a strong case on how sleep affects hormone regulation.  Which, I knew but just never really connected the dots quite like he did.  Sleep is definitely something I lack, especially being in medical school.  

Wired To Eat

Don’t mess with cortisol!

Everyone knows sleep is important but sometimes we need reminder.  Certain hormones spike at certain times during the day while others are regulated by our circadian rhythm.  For example, cortisol typically spikes earlier in the morning around the time we wake up and tapers off during the day right before bed.  It’s easy to piece together how irregular sleep could disrupt this cycle.  

Check out the graph from my physiology text-book below. 

Wired To Eat
Hall, John Edward, and Guyton, Arthur C. Guyton and Hall textbook of medical physiology. 13th ed. Philadelphia (PA): Elsevier, 2016. Print.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Melatonin is also another important hormone that regulates our sleeping pattern.  I recently purchased some melatonin supplements to help me regulate my sleep.  Fingers crossed.  I present these two graphs just hammer in the importance of regular sleep.  Irregular sleep will disrupt your mood, stress level, appetite, and more. 
Wired To Eat

Wolf also dives into other important related health issues such as stress (related to excess cortisol), mental issues, and personal relationships.  Many people have an unhealthy relationship with food with me probably being at the front of the line.  

In my family, food is always at the center of family gatherings.  And, we didn’t celebrate with a veggie tray and green smoothies.  Growing up we didn’t know the standard American diet was the root cause for so many chronic diseases.  Had we of known, I’m sure many of my deceased family members would still be here today.   

The health community however has so many different ideologies of what they consider healthy that it’s hard for the average person to discern what is real versus what is propaganda.  The one thing I can I think that most of us can agree on is that eating processed and fast food is not healthy.  

7 Day Carb Test

I’ve always said that certain foods will react differently in each person.  This is one idea that I completely agree with Wolf about.  I’ve always wanted to do an elimination diet and then slowly reintroduce food one by one to see how my body reacts.  

The idea is to figure out which foods don’t agree with my digestive system.  Wolf recommends doing this and testing your blood sugar 2 hours after each new carb source.  The idea is to find which sources of carbs work for you.  Since I’ve always wanted to do it, I’m going to give it a shot.  

I’ll devise a plan and share my experiences.  The goal is for me to drop some weight, get rid of my brain fog, and figure out which foods cause me to bloat and make me sluggish.

Wired To Eat

If you’ve read Wired to Eat, tried his plan, or have completed an elimination diet tell me about your experiences.  

Check out my article on eating real food and find me on pinterest.

Striving to make practical changes for healthier lifestyle.  

Tiffany Rebekah

Easy Oil-Free Hot Wings

Hot wings might possibly be may favorite food.  Fried, baked, grilled, boneless, or traditional, I eat them all.  They aren’t the healthiest thing to shove down your throat but they’re so darn irresistible.   They are definitely my comfort food of choice when I’m stressed out.  So, I had to figure out a healthier option because I’m not giving them up. 

These hot wings are so flavorful and this recipe uses minimal ingredients.  I mixed two ingredients that I love to make the sauce and then I seasoned the wings.  I made them in the oven under the broiler.  It took less than 30 minutes.  You must give them a shot.  

Hot Wings

When are they good to make?  Any time!  Of course I’m biased, but they’d be great for parties, especially Super Bowl parties.  Hot wings are a staple food that belongs in most get togethers.  You can’t throw a Super Bowl party without hot wings.  Facts! 

hot wings

Fun fact, I love spicy food and I looooooove sriracha sauce.  That mess is good on everything.  It’s like hot sauce with a kick.  So why not mix it with a little honey to make something amazing?  

You can easily season your wings anyway you want, but try putting them under the broiler if you don’t want to light up your grill.  Use parchment paper to prevent them from sticking to the pan.  Also, the parchment paper prevents you from having to use any type of oil.  The great thing about parchment paper is that you can throw it away.  Easy clean up!!

hot wings

We all hate the clean up after cooking so any little short cut deserves a celebration.  So lets happy dance for the wings and another dance for the clean up.  There’s no reason not to try this easy, healthier spin on traditional hot wings. 

Make practical choices for a healthier lifestyle.  

Tiffany Rebekah

Check out my article on eating real food and look for me on pinterest.  

Honey Sriracha Hot Wings
Serves 2
Oil-Free Hot Wings
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Prep Time
5 min
Cook Time
25 min
Total Time
30 min
Prep Time
5 min
Cook Time
25 min
Total Time
30 min
186 calories
7 g
66 g
7 g
24 g
2 g
93 g
786 g
6 g
0 g
3 g
Nutrition Facts
Serving Size
93g
Servings
2
Amount Per Serving
Calories 186
Calories from Fat 59
% Daily Value *
Total Fat 7g
10%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 66mg
22%
Sodium 786mg
33%
Total Carbohydrates 7g
2%
Dietary Fiber 1g
2%
Sugars 6g
Protein 24g
Vitamin A
9%
Vitamin C
7%
Calcium
2%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 12 chicken wings
  2. 1 table spoon honey
  3. 2 table spoon Sriracha Chili Sauce
  4. 1 teaspoon red pepper
  5. 1 teaspoon black pepper
  6. 1/2 teaspoon salt
Instructions
  1. Add seasoning to wings. You can adjust to your taste.
  2. Place the wings on a baking sheet spread a part and bake for on 400 degrees for 15 minutes.
  3. While the wings bake, mix the honey and sriracha sauce together.
  4. Remove the wings from the oven and drain the grease.
  5. Toss the wings and the mix until they covered.
  6. Place the wings back on the baking sheet with parchment paper.
  7. Turn the oven to broil and back on each side for an additional 7 minutes.
Notes
  1. Leave wings under the broiler to make them crispier.
beta
calories
186
fat
7g
protein
24g
carbs
7g
more
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

Fruit Chips (Pear & Kiwi)

Kiwi Chips

Dried fruit tastes just like candy.  So much so, that I question the health benefits when I eat it.  Here, I made Kiwi and Pear chips.  The process is super easy and all you need is a food dehydrator and a slicer.  It only takes a few minutes to slice your fruit and about 7 hours to dry it. 

Benefits to dehydrating

  1. Easy – Pick a fruit or veggie, slice it and throw it on your racks.
  2. Healthy – Preserve more nutrients.  Vitamins and nutrients deteriorate when during the cooking process.
  3. Preservation – Do you like to buy in bulk?  Well if so, you can dehydrate your food and save money.  Dehydrated fruits and veggies can last for years in a dry sealed container.  
  4. Convenient – Grabbing dehydrated food is a great option for those on the go.  
  5. The possibilities are endless.  Try using dehydrated fruit in the following: 
    • Yogurt or parfaits
    • Oatmeal or cereal
    • Use on salads
    • Sauces
    • Granola Mixes
    • Smoothies

Kiwi Chips

Kiwi Chips

Kiwi Chips

Kiwi Chips

Kiwi Chips

In the mist of dehydrating kiwi, I decided to add a pear into the mix because I had extra room left in the dehydrator.  I’m a natural saver, so I hate running the dehydrator with empty racks.  

Kiwi Chips

So I was really excited about my pear chips until I cut into it.  Why you ask?  After I cut into it, I found it rotting from the inside.  You never know what you’ll get when you buy fresh fruit.  These were fairly new so this was definitely a surprise.  

Kiwi Chips

As I’ve stated many times, I hate waste.  I didn’t let a little rot stop me.  I just cut around that bad boy and kept it pushing.  When you’re dehydrating, obviously you don’t want to use rotting fruit.  So just make sure you’re fruit is fresh before you attempt to dry it.  

Kiwi Chips

Try using spice on your fruit when dehydrating.  Here I sprinkled a little cinnamon on one side.  Don’t worry about seasoning both sides because during the dehydration process, the flavor and sugar condenses.  

Look how yummy these look.  Try dehydrating fruit.  It’s a great alternative for healthy snackers.  I’m all about unprocessed, homemade and all natural food.  

Make practical changes for a healthier lifestyle.

 

Check out my article on eating real food and find me on Pinterest.  

Tiffany Rebekah

Stuffed Chicken

Spinach & Mozzarella Stuffed Chicken

Stuffed Chicken

You’re looking at fresh spinach and mozzarella stuffed chicken wrapped in meat candy (aka bacon).  Chicken bores easily, so why not dress it up and make it a little fancy?  I served this with roasted potatoes and steamed broccoli.  The entire meal took about 40 minutes to make.  Check it out below.  

Stuffed ChickenRoasting potatoes are easy.  First cut four large potatoes into cubes and let them soak for about 30 minutes.  Skip peeling them and benefit from the skin’s nutrients.  Then drain them and add them to a roasting pan.  Drizzle with coconut oil and season with your favorite spices.  I used parsley, sea salt, pepper, red pepper, and oregano.  Bake for 30 minutes at 400 degrees.  You want them soft and golden.  
Stuffed Chicken

Stuffed Chicken

Two large chicken breast and 4 pieces of bacon will feed 3 to 4 people.  Using a long sharp knife cut a deep pocket into the middle of the chicken.  Try to make the pocket as wide as possible.  Then stuff the chicken with the spinach and mozzarella alternating each layer.  Repeat that process until the chicken is stuffed to the top.  

Stuffed Chicken

Are you rinsing your chicken?  If so STOP.  Rinsing your meat does more harm than good.  Here’s why.  When you wash your chicken in your sink, dangerous bacteria spreads to surrounding areas like your faucet handles and counter tops, which can make you and your family sick.  

When you cook your chicken, the heat (165 degrees) kills off all harmful bacteria so it doesn’t make a difference if your chicken has been rinsed or not.  Don’t take the chance of splashing harmful bacteria around your kitchen for no reason.  Stuffed Chicken

After you’ve stuffed the chicken, wrap it with bacon until most of it is covered.  I used two slices for each chicken breast.  

Next season your meat.  I used a pinch of salt, a few shakes of oregano and a generous portion of black and red pepper.  Then place your chicken on the grill and let it cook for approximately 10-12 minutes on each side.  The middle temperature should read 165 degrees.

Stuffed Chicken

Stuffed Chicken
Stuffed Chicken

Remove your meat from the grill and let it settle for 5 minutes.  After that, slice your meat and serve.  Warning!  Your chicken may not make it to the plate after you watch the mozzarella ooze from the center.  It’ll be so tempting to start tasting before you make to the table.

If you’re not into pork bacon, substitute it with turkey bacon.  It’s not something I’d do, but it’s an option.  I love my bacon.  

Stuffed Chicken

Enjoy!

Make practical changes for a healthier lifestyle.  

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food.  

Easy Apple Chips

Apple Chips

Homemade Apple Chips

Here’s a healthy snack alternative that’ll satisfy your cravings and help you through those hectic days.  Apple chips aren’t a new idea, they’re just not on many people’s radar.  I can honestly say, these have saved me from some disastrous snacking on my non-stop days.  

Apple chips are easily found in most health food stores.  Why not save some money and make them yourself?  I used a food dehydrator, but you can make them in your oven too.  You’ll only need apples, lemon juice and your favorite spices.  

Apple Chips

Apple Chips

First wash your fruit and squeeze about 1/2 cup of fresh lemon juice and set it to the side.  Then slice your apples.  The thinner you slice them, the crisper they’ll be.  I use a cheap slicer from Walmart for most of my slicing needs.

Apple Chips

IMPORTANT STEP

After you’ve sliced your apples immediately brush or dip them in your lemon juice.  The lemon juice prevents your apples from turning brown.  Lemons have so many benefits and here we’re using the citric acid from the lemons as a natural preservative.  
Apple Chips

IMG_1762

After you’ve applied the lemon juice to your apples, spread them out on your food dehydrator trays.  Set the temperature to 135 degrees and let them dehydrate for 6 to 7 hours.  Check on them around the 6 hour mark to see if they’re dry.  If not, keep checking them every 30 minutes for moisture.  If they feel moist they’re not done.  

Apple Chips

Apple Chips

To make them in the over, spread them out on a cookie sheet and set your oven to 200 degrees.  Let them bake for 2.5 to 3 hours.  Rotate your cookie sheets every 30 minutes to insure even baking.  You can skip this step if you have a convection oven. 

I prefer using a dehydrator over an oven for several reasons.

  1. It’s more energy-efficient
  2. Your food will dry evenly
  3. You’ll persevere more natural food enzymes (important for raw foodies)

Food dehydrators start $40 and up.  I bought my dehydrator from Bed Bath & Beyond with a 20% off coupon.  

Apple Chips

Apple Chips

When I’m working long hours, I carry apple chips with me to snack on during the day.  They’re all natural and surprisingly sweet.  Sprinkle a little cinnamon or nutmeg on them to spice them up.  I enjoy my apple chips spiced or plain.

Obviously, these are way healthier than snacking on processed chips or sugary cookies.  So save your guilt for something worth it like brownies or cheesecake.  Or better yet, a brownie cheesecake with raspberry topping!   

If you opt to buy them, I wouldn’t blame you.  Just read the ingredients before your purchase.  If there’s any other ingredient besides apples and maybe an acid, DON’T buy them.  Remember the goal is to eat minimally processed food.

Make practical choices for a healthier lifestyle.

Tiffany Rebekah

Follow me on Pinterest and check out my article on eating real food

Apple Chips

 

Homemade Apple Chips
Serves 4
Healthy snack alternative
Write a review
Print
Prep Time
10 min
Cook Time
7 hr
Prep Time
10 min
Cook Time
7 hr
101 calories
27 g
0 g
0 g
1 g
0 g
213 g
8 g
20 g
0 g
0 g
Nutrition Facts
Serving Size
213g
Servings
4
Amount Per Serving
Calories 101
Calories from Fat 3
% Daily Value *
Total Fat 0g
1%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 8mg
0%
Total Carbohydrates 27g
9%
Dietary Fiber 4g
18%
Sugars 20g
Protein 1g
Vitamin A
2%
Vitamin C
27%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 4 medium apples
  2. .5 c lemon juice
Instructions
  1. Slice the apples
  2. Immediately brush with lemon juice
  3. Place them in the food dehydrator
  4. Set the temperature to 135 degrees and dehydrated for 6 to 7 hours
beta
calories
101
fat
0g
protein
1g
carbs
27g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

3 Reasons For A Vacuum Sealer

I’ve mentioned several times my love for the FoodSaver.  I’ve owned my machine for over 10 years.  It sits permanently on my counter top and I use it almost daily.  Let me break down why this vacuum sealer is so valuable. 

Check out how easy it is to use. 

3 Reasons For A Vacuum Sealer

1.  Meal Prepping 

By now you’ve realized meal prepping for the week is invaluable.  A vacuum sealer will elevate your prepping process to higher level.  Imagine grabbing a healthy pre-made salad for lunch each day.  Do you know how much time and stress you’ll save?

vacuum sealer

I’ve nixed all store-bought juice.  The downside is juicing takes time and preparation.  Batch making juice isn’t wise because the shelf life is 48 hours tops!  With the vacuum sealer, I’m able to store my juice up to five days before it becomes rancid.  

Removing the air allows me to have fresh homemade juice throughout the week without worrying about unnecessary additives and preservatives.  
vacuum sealer

2.  Buy In Bulk

A vacuum sealer allows you to buy in bulk and take advantage of sale items, like those awesome BOGO deals.  How many times have you passed on a great sale because your family won’t consume it before it spoils?  

Not any more.  A vacuum sealing keeps your produce fresh two to three times longer.  

vacuum sealer

3.  Save Money

vacuum sealerAfter reasons 1 and 2, saving money is stating the obvious.  My vacuum sealer has paid for its self a hundred times over saving me thousands of dollars throughout the years.  Yes THOUSANDS!

Stop throwing away rotten produce.  Save your money and your food with a vacuum sealer.

My machine came with canisters and re-usable bags.  The canisters are nice but I prefer mason jars.  The seal seems to be stronger.  The mason jar attachment is sold separately.  Buy the mason jar attachment and invest in mason jars too.  

Things you can store with the mason jars:

  • Soups, Stews
  • Salads, Lettuces
  • Fruit, Vegetables
  • Homemade Milk
  • Homemade Juice
  • Nuts, Seeds
  • Rice, Quinoa
  • Sugar, Flour


There are many uses for the re-usable bags.  I like to use them for my pre-made frozen meals.  These bags prevent freezer burn preserving freshness and food quality.  

I’m able to eat heather, buy in bulk, take advantage of sales, and preserve my food 3 times longer.  The investment is definitely worth it.  

I’m not tied to any particular brand.  This just happens to be the brand I chose.  You’ll reap the benefits from any vacuum sealing machine.  

Make practical changes for a healthier lifestyle.  

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food.  

TAKE ADVANTAGE OF SALES
2

Beginners Guide To Green Smoothies

Beginners Guide To Green Smoothies


Beginners Guide To Green Smoothies

Have you ever made a disgusting smoothie?  Here is a basic smoothie guide for beginners to ease you into the game.  

The USDA recommends a daily consumption of at least five servings of fruits and vegetables.  Drinking green smoothies can help you reach that goal.

WARNING!! Be careful with excess fruit.  Although fruits contain essential vitamins and nutrients, it also has sugar.  All sugar reacts in your body the same regardless of its source.  Remember too much of anything is not good.  Your goal should be to acclimate our taste buds to tolerate less fruit and more greens.

I’m not trying to scare you, just make you aware.  It’s better to us fruit instead of plain sugar or sweetener.  Unlike plain sugar or artificial sweetener, fruits come with other essential vitamins and nutrients that your body needs.  It’s always a better idea to sweeten your smoothie with fruit.  

Just be mindful of the amount you use.  Keep your fruit servings to 1-2 per day.  

Beginners Guide To Green Smoothies

beginners guide to green smoothies

Additional Tips

  • If you choose bitter greens, use acidic fruits like pineapple or oranges.  It helps to balance the bitter taste.  
  • Choose a liquid without added sugar such as plain coconut or almond milk.
  • Let your fruit ripen.  Banana are sweetest if they are heavily spotted and almost over ripe.  

As you become better with making your smoothies start to decrease your fruit and add more greens.  Your goal should be to adjust your taste buds to less sugary things.  

Click here for smoothie don’ts.

beginners guide to green smoothies

If you are struggling to get your fruits and vegetables in your diet, try making green smoothies.  I’ve been able to improve my diet using smoothies.  It’s kept my blood pressure down and relieved me of irritable bowl syndrome.  

Check out a few of my smoothie combinations here.

Make practical changes to promote a healthier lifestyle.  

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food

Tropical Sausage and Potatoes

Tropical Style Sausage and Potatoes

Tropical Sausage and Potatoes

Feast upon a hearty meal made of tropical salsa, sausage, and potatoes.  Make plenty because it taste better the second day.  This meal is so delicious, that you’ll catch your pickiest eater licking the sweet and savory juices off their plate.  

Made in one pan with simple ingredients, this dish takes less that 30 minutes.  You’ll need sausage, potatoes, garlic, and a tropical salsa.  I used my peach mango salsa.  You can find that recipe here.  However, any salsa that contains fruit will work well.

Tropical Sausage and Potatoes

I used Kiolbassia sausage from Costco.  I think these are some of the best tasting sausages around.  Truthfully almost any type will taste great because the recipe is fool-proof.  If you don’t eat beef or pork, substitute it with turkey or chicken sausage.  Just look for a sausage that doesn’t contain added nitrates and is minimally processed.  

Tropical Sausage and Potatoes

I used brown russet potatoes here, but any type of white potato will do.  Now that I think about it, sweet potatoes may taste great as well.  I’ll have to try that later.  

I prefer to slice the potatoes like thick chips or in cubes.  Either shape will do.  Just make sure, they are not cut too thick.  The thicker they’re cut, the longer the potatos will take to cook. I recommend soaking your potatoes for 15 to 20 minutes to remove the excess starch.

Tropical Sausage and Potatoes

First, you’ll sauté your potatoes with 1 table-spoon of coconut oil.  Then you’ll slice your sausages about 2 to 3 cm thick and add them to your skillet.  Next, mince the garlic into your pan.  I believe garlic belongs in every dish, the more the better.  

Once you let your sausage brown slightly, add your salsa and let it cook for another five minutes or so.

Tropical Sausage and Potatoes
Tropical Sausage and Potatoes

Tropical Sausage and Potatoes

Next, grab your plates and prepare to feast.  After you’ve plated your tropical sausage and potatoes garnish it with some parsley and voila!  You’ll have a healthier meal prepared at home in less than 30 minutes.  

If you don’t have salsa already prepared, you can make it in less than five minutes using my recipe while the potatoes cook.

Tropical Sausage and Potatoes

Triple the batch and freeze the excess for a quick pre-made frozen meal.  It will taste just as fresh and even better reheated.  

Make practical changes for healthier lifestyle.

Enjoy!

Tiffany Rebekah

Follow me on Pinterest and check out my article on eating real food.  

Tropical Sausage and Potatoes

Tropical Sausage And Potatoes
Serves 4
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Print
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
406 calories
43 g
46 g
20 g
16 g
9 g
340 g
1064 g
3 g
1 g
8 g
Nutrition Facts
Serving Size
340g
Servings
4
Amount Per Serving
Calories 406
Calories from Fat 175
% Daily Value *
Total Fat 20g
30%
Saturated Fat 9g
46%
Trans Fat 1g
Polyunsaturated Fat 1g
Monounsaturated Fat 7g
Cholesterol 46mg
15%
Sodium 1064mg
44%
Total Carbohydrates 43g
14%
Dietary Fiber 4g
16%
Sugars 3g
Protein 16g
Vitamin A
5%
Vitamin C
23%
Calcium
6%
Iron
17%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 8 oz Beef Sausage (Kiolbassas Roasted Garlic)
  2. 4 Medium Potatoes
  3. 1 Garlic Clove
  4. 1 c Peach Mango Salsa
  5. 1 tbs Coconut Oil
  6. 1/2 tsp Salt
  7. 1 tsp Pepper
  8. 1/2 tsp Parsley (for garnish)
Instructions
  1. Slice 4 medium potatoes and soak in cold water for 20 to 30 minutes
  2. Rinse the potatoes and sauté them in a skillet with the coconut oil for 10 minutes
  3. Slice the sausage 2 to 3 cm thick and add it into the pan with the garlic
  4. Let everything sauté for 5 minutes and then add the salsa
  5. Mix and let everything cook for another 10 minutes and serve.
beta
calories
406
fat
20g
protein
16g
carbs
43g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
Peach Mango Salsa

Peach Mango Salsa

Peach Mango Salsa

Once you start making your own salsa, you’ll never want that store-bought stuff again.  Why eat additives and preservatives if you don’t have to?  I originally made this salsa for a burger and it was so great I felt it deserved its own post.  

Here’s how I whipped up this peach mango salsa.  I started with a mango, peach, red onion, green bell pepper, jalapeño, tomato, and a lime. 

Peach Mango Salsa

This salsa can be made by using the ingredients fresh or by roasting them first.  For a fresh crunchy texture use the ingredients raw.   You’ll spend more time peeling the mango, than mixing the salsa together.  If you’re looking for a sweet and savory taste, roast your ingredients.  

This particular time, I wanted the sweet and savory taste.  So, after I roasted the ingredients (excluding the lime), I added everything to the food processor.  Then I squeezed in the lime juice, added a few shakes of salt and pepper, and pulsed to my desired consistency.  

Peach Mango Salsa

After a few quick pulses, you’re done.  Easy peasy!  Grab some chips, or use the salsa for another recipe.  Peach mango salsa taste great on burgers or in my tropical sausage and potatoes.  Check out those recipes.  

Peach Mango Salsa

You can also eat it by its self like my friend Kirsten.  She ate it as a fruit salad, lol.  You won’t regret making your own salsa.  

Make practical changes for a healthier lifestyle.

Tiffany Rebekah

Find me on Pinterest and check out my article on eating real food

Peach Mango Salsa
Serves 4
Write a review
Print
Prep Time
5 min
Total Time
5 min
Prep Time
5 min
Total Time
5 min
33 calories
7 g
0 g
0 g
1 g
0 g
144 g
155 g
4 g
0 g
0 g
Nutrition Facts
Serving Size
144g
Servings
4
Amount Per Serving
Calories 33
Calories from Fat 3
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 155mg
6%
Total Carbohydrates 7g
2%
Dietary Fiber 2g
8%
Sugars 4g
Protein 1g
Vitamin A
34%
Vitamin C
87%
Calcium
2%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1Mango
  2. 1Peach
  3. 1Green Bell Pepper
  4. 1Jalapeño
  5. 3 Vine Tomatoes
  6. 1/2 Red Onion
  7. 2 tbs Lime Juice (Freshly Squeezed)
  8. 1/4 tsp salt
  9. 1/4 tsp pepper
Instructions
  1. Peel the mango and cut it into chunks
  2. Remove the pit from the peach and cut it into chunks
  3. Chop the remainder of the veggies into large pieces
  4. Add everything to a grill or in the oven under the broiler for about 10 minutes
  5. Once everything is lightly charred, remove and let it cool
  6. Once it's cooled, add it to a food processor and pulse until your desired consistency.
beta
calories
33
fat
0g
protein
1g
carbs
7g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/
Cheat Day Preparation

Cheat Day Preparation

Cheat Day Preparation

With Independence Day around the corner my friends are already plotting our next gluttonous extravaganza.  To minimize the repercussions that come from a few days of bad diet behavior, I developed a cheat day preparation plan.  

I do this to prevent any weight gain, gastritis, gastrointestinal inflammation, or irritable bowel syndrome.  The goal is to fill my diet with tons of nutrient dense foods and healthy fiber. 

These tips can be implemented prior to a cheat day, weekend, or vacation.  I also follow the same regimen in reverse following the cheat day(s) to get my diet back on track.  

Cheat Day Preparation

Cheat Day Preparation Tips

  • Five days prior to your cheat day(s) eliminate ALL processed foods and added sugar.  This will decrease any existing inflammation.  During this elimination period, your body will naturally correct any imbalances.  
  • Incorporate a daily smoothie or juice that includes more veggies and less fruit (shoot for a 2:1 ratio). Eating raw fruits and vegetables will flood your body with nutrients.  
  • Incorporate a cup of green tea and lemon every morning on an empty stomach.  Green tea and lemon will boost your energy level and help detox your system.  
  • Stay hydrated.  I don’t have to tell you the benefits of drinking water.  You’re a smart person.  
  • Two days before the cheat day go low carb and eat fat. This doesn’t mean become a carnivore.  Continue to eat plenty of vegetables, but stay away from the starch.  
  • A few hours before you begin to indulge, eat a meal with a low glycemic index (GI) that contains high amounts of fiber.  You can find a list of GI foods here.  See food examples below. 
    • Legumes
    • Oatmeal, Barley
    • Sprouted Grain Bread (such as Ezekiel Bread)
    • Carrots, Broccoli, Cauliflower 
    • Quinoa, Brown Rice

Dr. John M Berardi, PhD, CSCS, discusses some benefits of consuming a low GI meal before a cheat meal in his article, “Damage Control: To Cheat Or Not To Cheat” found on www.bodybuilding.com.  In a nut shell, he says that you can decrease the side effects of a glutenous meal if you eat properly before hand. (1) 

Studies since the early ’80s have demonstrated what’s known as a “second meal effect.” Basically, if you eat a meal that’s low in fat and contains a high percentage of low-glycemic index (GI) carbohydrates, resistant starch (RS), and dietary fiber (DF), your responses to your next meal are improved. Specifically, you’ll remain satiated longer between meals and during your next meal, you’ll have decreased glucose and insulin responses as well as reduced serum triglyceride (TG) levels. (2,3,4)

In fact, this is the case whether your next meal has a high GI or a low GI. Although the studies cited here refer to the effects of a low GI/high DF carbohydrate breakfast followed by a high or low GI lunch, your glucose tolerance will also be improved during a high GI breakfast if you eat a low GI/high DF carbohydrate meal the night before.

So, my recommendation would be to consume a low GI/high fiber carbohydrate meal a few hours before your big feast. This will help control the glucose and insulin responses to your gluttonous meal as well as keeping high triglyceride levels at bay. It might also prevent you from eating yourself into a bloated stupor.

Cheat Day Preparation

Ginger beet juice is a wonderful drink to incorporate while preparing and recuperating from an indulgence.  Beets are a natural detoxifier and liver cleanser.  Try this recipe, you’ll love the flavor.  

Make practical changes for a healthier lifestyle.

Tiffany Rebekah

Follow me on Pinterest and check out my article on eating real food

Ginger Beet (Juicing)
Serves 2
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Prep Time
8 min
Total Time
8 min
Prep Time
8 min
Total Time
8 min
197 calories
49 g
0 g
1 g
3 g
0 g
385 g
151 g
29 g
0 g
0 g
Nutrition Facts
Serving Size
385g
Servings
2
Amount Per Serving
Calories 197
Calories from Fat 6
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 151mg
6%
Total Carbohydrates 49g
16%
Dietary Fiber 12g
46%
Sugars 29g
Protein 3g
Vitamin A
409%
Vitamin C
31%
Calcium
7%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 Beets
  2. 2 Pears
  3. 4 Carrots
  4. 1 tbs Ginger (one inch)
Instructions
  1. Add to juicer
beta
calories
197
fat
1g
protein
3g
carbs
49g
more
Adapted from Tiffany Rebekah Lifestyle
Tiffany Rebekah Lifestyle http://www.tiffanyrebekahlifestyle.com/

References

  1. Berardi, J. (2013, November 5). Damage Control: To Cheat Or Not To Cheat! – Bodybuilding.com. Retrieved July 2, 2015, from http://www.bodybuilding.com/fun/berardi14.htm
  2. Liljeberg HG, et al. Effect of the glycemic index and content of indigestible carbohydrates of cereal-based breakfast meals on glucose tolerance at lunch in healthy subjects. Am J Clin Nutr 1999 Apr;69(4):647-55.
  3. Liljeberg H and Bjorck I. Effects of a low-glycaemic index spaghetti meal on glucose tolerance and lipaemia at a subsequent meal in healthy subjects. Eur J Clin Nutr 2000 Jan;54(1):24-8.
  4. Holt SH, et al. The effects of high-carbohydrate vs high-fat breakfasts on feelings of fullness and alertness, and subsequent food intake. Int J Food Sci Nutr 1999 Jan;50(1):13-28.