Author: Brenda Sue

Sugar Free Red Velvet Cake

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Nutritional Info

Calories 194

Carbs 4.5 grams

Fat 17.7 grams

Protein 4.9 grams

Ingredients

1/4 cup butter

1/2 cup Swerve Granulated

4 eggs

1 teaspoon vanilla extract

2/3 cup almond flour

1/3 cup coconut flour

2 Tablespoons unsweetened cocoa

2 teaspoons baking powder

1/4 teaspoon salt

1/4 cup sour cream

Red food coloring

Frosting

8 ounces cream cheese softened

1/4 cup butter softened

3/4 cup Swerve Confectioner’s

1/2 teaspoon vanilla extract

Instructions

Grease 9 inch cake pan and dust with cocoa.

Beat sweetener into butter til light and fluffy.

Add eggs one at a time and mix in vanilla.

In separate bowl, combine dry ingredients and beat in half the dry ingredients into wet mixture.

Beat in half of the sour cream and the rest of the dry mixture, then the rest of the sour cream.

Mix in red food coloring, 1/4 teaspoon of gel coloring works well.

Pour into pan and bake at 350F for 25-30 minutes or until a toothpick inserted in the middle comes out clean.

Remove from pan and cool.

For frosting beat cream cheese and butter til well combined.

Beat in sweetener til fluffy and mix in vanilla.

Spread onto cake.

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Winter Skin Care

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Winter comes with unique challenges for our skin. The low humidity and indoor heat combine to create challenges where skin care is concerned. Nutrition  aimed at giving us healthy skin can make a difference  in these cool, arid conditions.

1-Fatty fish such as salmon, mackerel  and herring are rich sources of omega-3 fatty acids which help to maintain skin health. They help keep the skin thicker, more supple and moisturized. Omega-3’s also decrease  inflammation which can cause redness and acne. There is some evidence that they also help protect the skin from UV light and help with psoriasis.

Fish is also a source of good protein which helps increase the strength and integrity  of the skin. The zinc in fish helps with production  of new skin cells and overall skin health.

2-Avocados are also a source of healthy fat that is essential to keep skin flexible and moisturized. This fat is also thought to help with protection  from UV light which can cause wrinkles and other forms of sun damage. Avocados are also a good source of vitamin  E which helps protect  the skin from oxidative  damage.

Vitamin E is believed  to be more effective  when combined with vitamin C and 1 avocado contains about 20% of the RDI for vitamin E and 34% of the RDI for vitamin  C.

3-Walnuts are a good source of essential fatty acids which your body cannot make itself. They are rich in omega-3 and omega-6 fatty acids. While omega-6 is thought to produce inflammation, since the ratio of these fats in walnuts is good, walnuts are thought to fight the inflammatory response. Walnuts also contain significant zinc and small amounts  of vitamin  E, vitamin C and selenium.

4-Sunflower seeds  are an excellent source of vitamin E and selenium, zinc and protein. Nuts and seeds are good sources of good-for-your-skin nutrition.

5-Sweet potatoes are an excellent  source of beta-carotene which acts as a natural  sunblock. This is not to say that you can leave off the chemical sunblock but beta-carotene definitely helps it do it’s  job. This may help prevent wrinkles, cell death and sunburn. The beta-carotene also gives your skin a warm glow which adds to a healthy skin appearance.

6-Red and yellow bell peppers have huge amounts  of vitamin  A and are a great source of vitamin C which creates collagen in the skin to help it stay firm and strong. This can help decrease wrinkles and dry skin as we age.

7-Broccoli is a good source  of vitamins A and C and beta-carotene and sulforaphane. Sulphoraphane is a powerful protector from the sun. Winter sun can be intense when it is reflected off of snow and we tend to use less protection in the cold so nutrition  that assists in protection is an excellent  idea for Winter months.

8-Tomatoes contain all of the major carotenoids and vitamin  C along with lutein and lycopene. Lutein and lycopene also help to protect  your skin from the sun. Pair carotenoid foods with a fat like olive oil to boost absorption  of carotenoids.

9-Soy contains isoflavones which have been shown to improve skin elasticity and moisture and help protect from the sun. Since soy has estrogen-like properties it’s  better suited to women’s  needs.

10-Dark cocoa has been shown to decrease scaliness and roughness of the skin after 6-12 weeks of consumption. While we don’t  advocate eating chocolate with sugar in it, we have chocolate recipes that do not contain sugar. Just search for Lava Cake or Brownies on our Home Page!

11-Green tea has been shown to decrease roughness and improve skin thickness and elasticity. A cup of hot tea on a cold Winter day can do more than warm you.

Use a serum for more supple skin on your face and neck and moisturize with a rich body moisturizer immediately  after bathing and again 12 hours later. This will help to keep your skin soft and supple through the dry Winter months. Never go to bed with make-up on your face because it’s  drying and promotes wrinkles. The already dry Winter air will compound this effect so take it off, Ladies!

You are not destined to rough, red scaly Winter skin. With a little foresight and planning you can emerge in the Spring soft and supple.

Sugar Free Sweet and Spicy Bacon Chicken Bites

Nutritional Info

Servings 8, 4 ounces each

Calories 170

Net Carbs 1 gram

Fat 6 grams

Protein 29 grams

Ingredients

2 pounds chicken tenderloins, boneless, cut into 1 inch cube

16 ounces bacon cut into fourths

1/2 cup Brown Sugar Swerve Sweetener

1 teaspoon chili powder

1-2 teaspoons (according to your taste) coarse ground black pepper

1-2 teaspoons (according to your taste) cayenne pepper

Instructions

Preheat oven to 400F

Wrap chicken pieces with bacon.

Line two baking sheets with aluminum foil or use a cooling rack over the baking pan.

Whisk spices together and roll each chicken bite into the mixture.

Place chicken bites on pans and bake for 25-30 minutes.

Vein Health

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Not Just Vanity

Most people never consider vein health as being anything more than a vanity issue. While varicose veins are not pretty, the aesthetics involved here is a lesser issue. Your veins are the way that your blood gets back to your heart after it is pumped throughout your body. When the veins are not healthy you can develop health problems that can be fatal. Deep vein thrombosis is a medical word for blood clot. When the veins fail, blood clots are more likely to occur because the blood pools. A blood clot that travels throughout your body can be a very dangerous situation. Pulmonary embolism, or a blood clot in your lung can cause sudden death.

Overweight and Obese, Again

Overweight and obesity can contribute to your likelihood of developing vein disease. Eat a healthy diet that includes foods rich in vitamin E that helps prevent the platelets from sticking together in your blood. Nuts, seeds, avocados, olive oil, pumpkin, mangos, dark leafy greens and fish are good vitamin E sources. Include foods that contain significant amounts of vitamin C. It helps keep the collagen in your veins healthy and plentiful. Broccoli, strawberries, cauliflower, pineapple, dark, leafy greens, brussels sprouts, oranges and bell peppers are all high in vitamin C. Count your calories to insure that you are not overeating and shed those extra pounds. You can use the Calorie Counter Pro to determine your caloric needs

Get Active!

Exercise regularly with your doctor’s permission. Mix up your daily activity and divide your time between sitting and standing as much as possible. If you drive long distances, stop as often as possible and walk around. You want to keep the blood flowing. Wear clothing that does not constrict your circulation, especially around your waist and thighs. Avoid wearing high heels for long periods of time. Eat plenty of fiber with foods like popcorn, oatmeal, brown rice, leafy greens, broccoli, avocado, chia and lentils. Avoid excess sodium because it will cause fluid retention which will make it harder for your blood to flow through your veins.

Drink Up

Hydrate well to keep your fluid level healthy. An optimum fluid balance will help keep your veins performing properly. Sip on water throughout the day to encourage vein health. Our veins are affected by our capillary exchange, the fluid balancing system in our bodies. Most health authorities advise the 8×8 rule for fluid balance, which is, “Drink 8, 8 ounce glasses of water per day.” There are extenuating circumstances here. You may have different advice from your doctor, follow it. Common sense must also prevail. If you are working out hard in a hot environment, you certainly may require more.

Plan Your Work, Work Your Plan

With a little planning and minimal effort, you can help keep your veins performing better. If you have signs and symptoms of vein disease, such as varicose veins, swelling or discoloration in your legs, pain in your legs, warmth in your legs or restless leg syndrome, see your physician.The implications of vein disease are serious, possibly life-threatening. At the very least, the pain and discomfort from vein disease can be debilitating. Take care of yourself and enjoy being active for your entire life

Sugar Free Blueberry Pie

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Nutritional Info

Calories 325

Net Carbs 3.4

Fat 36 grams

Protein 6 grams

Crust

1 cup unsalted, melted butter, cooled

4 large  eggs

1/2 teaspoon salt

1 1/2 cups coconut flour

1/4 teaspoon baking  powder

1 Tablespoon water

Filling

1 1/2 cups fresh blueberries

2 Tablespoons Swerve Granulated

18 oz package room temperature cream  cheese

Instructions

Crust

Mix all ingredients til dough forms.

Divide in half.

Roll out between two sheets parchment  paper.

Put one crust into pie pan.

After filling add top crust.

Pie

Preheat oven to 350F

Put one crust into bottom of pie pan and spread cream cheese into bottom.

Add berries that have been mixed with  sweetener.

Top pie with other crust.

Bake for 25 minutes til top is lightly brown.

Allow to cool before slicing.

Store in refrigerator.

 

10 Ways to Help Manage Our Hormones, Ladies!

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1-Get some light.

Natural light is better but if it’s  dark where you are, turn on  ALL the lights. It’s  proven to improve mood.

2-Get active.

Whatever you do, don’t  sit and vegetate! Exercise changes all of our neurotransmitters for the better.

3- Eat whole, healthy foods.

Whole foods supply the best nutrition and satisfy hunger to curtail mindless eating.

4-Embrace the positive.

Fill your mind with good things and avoid negative input. This is critical to improving our state of mind. It’s  an obvious truth but so often we neglect this vital piece of the puzzle.

5-Get enough sleep.

Again, this will improve neurotransmitter function. Rest is essential to good mood.

6-Do what is necessary.

Accomplish important tasks quickly and get that off of your mind.

7-Do what you love.

All work and no play makes Jill a dull girl. Have some fun!

8-Do it well.

Go for that sense of pride in a job well done.

9-Say “No!”

Avoid overtasking yourself with other people’s requests.

10-Make your health your number 1 priority.

When you’re  in good health, everything is better! Learn how here at David’s Way. We’re FREE and we’re always open . 😎

 

Sugar Free Caramel Apple Cinnamon Rolls

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Ingredients

Dough

2 cups blanched almond flour

1 cup arrowroot starch

1/2 teaspoon xanthan gum

1/2 teaspoon  salt

1/4 teaspoon baking soda

1/2 cup milk

1 Tablespoon butter, melted

1 egg

1/2 teaspoon  vanilla extract

2 Tablespoons  Swerve Granular

Filling

1/4 cup butter, melted

1 Tablespoon  cinnamon

1/4 cup Brown Swerve

1 Granny Smith apple, diced

Caramel

1/3 cup butter

3 Tablespoons Brown  Swerve

2/3 cup heavy cream

1 teaspoon  vanilla extract

Instructions

Preheat  oven to 350F and grease a 10 inch skillet  or 8×8 baking dish with butter.

Mix all  dough ingredients til large ball forms, knead 3-4 times til smooth.

Lay dough on a large piece of parchment paper and cover with another piece of parchment paper and roll the dough using a rolling pin til it forms a large rectangle about 10×15 and about 1/4 inch thick.

Filling

Remove the top piece of parchment paper and brush with the 1/4 cup of butter. Sprinkle with cinnamon, Brown Swerve  and top with the apple.

Use the parchment paper to help you roll the dough into a log, starting at the widest side of the rectangle.  Once rolled, cut into 14 equal pieces and arrange in a 10 inch skillet or 8×8 baking dish.

Transfer to oven and bake 25-30 minutes until golden.

Caramel

While the rolls are baking make the caramel by combining the butter and Brown Swerve in a small pot over medium low heat. Bring to a boil and cook 2-3 minutes just until it starts to darken. Whisk in the heavy cream and vanilla,  bring back to a boil for 1 minute then reduce the heat to maintain a simmer. Simmer for 5-10 minutes until thick and glossy. Transfer to a jar.

To serve, top the cinnamon rolls with the caramel sauce.

Store refrigerated up to 5 days. To reheat simply microwave  for 15 seconds.

 

Healthy Woman

Obsession

Most women approach the scale much differently from men. We place huge value on that magic number. Our self-worth can be affected drastically in a moment depending on what happens when we step onto that great diviner of all of our flaws, faults and shortcomings. Although this is an unrealistic, punishing mentality, it is a sad truth for many women. The media accelerates this phenomenon. Bullying behaviors by society concerning overweight women drive the point home. How much stand up comedy has been based on the “fat lady” joke? As we grow up we are constantly bombarded with commercial images of “the perfect woman” and as we approach adulthood we have a very specific image of what we believe to be acceptable an a female body. All of this combines to create a profoundly emotional state of self criticism and a never-ending pursuit of an unrealistic body. I have learned the concept of being the best that I can be, not the best that someone else can be. It’s freeing. It allows you to pursue excellence.

“It’s Not Fair!”

To further complicate this issue, there are real issues that hinder weight loss that are unique to women. It is an age old complaint of women that it seems that men can eat so much more than us and still lose weight. Guess what. They can. The main reason is that we are usually smaller and it doesn’t take as many calories to sustain our bodies. If we eat as much as a man, we will weigh as much as a man.

Boys Will Be Boys

There is also the issue of testosterone. While we do have a little, men have much more and higher testosterone levels make more muscle from the calories that we eat. Muscle is more compact than fat so that weight is more streamlined. Since it’s not fat, it doesn’t appear fat so yes, men can eat much more and not be as fat as we will be. The only solution to this is to eat less.

Motive Is Everything

Women have less self-compassion than men (1) and this leads to overly zealous dieting and sometimes exercise. The problem with that is that when we crash diet we will lose water and muscle and some fat. After starving ourselves on some crazy fad diet for a short period of time, we usually get resentful and give into the cravings and hunger that fad dieting induces. Then we gain weight in the form of fat and don’t replace that precious muscle that boosts our metabolism and gives us a great shape. Low self-esteem and self-loathing will always lead to a rebound effect that lands us in a much worse place than we began. It is mandatory that our weight management efforts come from self-worth and the desire to care for ourselves in a sane, healthy manner in order to be successful.

The “Curse”

We all know about monthly water retention. It’s very discouraging to work hard to see the scale drop a small increment and then suddenly, overnight, without any error on our part, see that scale to go back up a few pounds. Along with the water retention comes strong cravings and seemingly less ability to exercise control. Our serotonin levels tend to be lower during the premenstrual days and that leads to all kinds of moodiness that seem to be satisfied with carbs. Carbohydrates do build serotonin but so does exercise! Work out with your doctor’s permission to turn that monthly gain into a loss.

Slow Down!

We tend to want to lose weight fast. Not only is this unhealthy, it makes us so miserable that we give up much quicker. Aim to lose about a pound a week and you’ll be much more likely to be successful.

Embrace Strength

Consider strength training. Traditionally strength training has been thought of as a male activity but strength training will build shapely muscle and boost your metabolism like nothing else. Reconsider your ways if you’re a cardio bunny.

Don’t Quit

Above all, never give up on yourself. I found David’s Way after trying every weight loss organization and fad diet ever conceived in the history of the world. It works. It’s simple. Read our articles. Try our recipes. Ask questions. It’s FREE and we’re always open.

(1) https://www.google.com/amp/s/vitals.lifehacker.com/the-unique-difficulties-that-women-face-with-weight-los-1681795029/amp

Lose Weight During the Holidays

I wrote recently about my experimenting on myself during the Holidays concerning weight loss. When I threw abandon to the wind, I set a chain of events in motion that affected me all year in a very negative way. However, when I accepted this festive Season as a challenge, I actually achieved a significant weight loss goal on December 15 of that year. The festivities had been in full swing for months at that time, about 4 months, because the first Fall Holiday treats arrive in your local Walmart in August! There is a method to my madness and below are some of my tips for taking control during the “most wonderful time of the year”.

1-Don’t buy a ton of Holiday goodies. They will make more.

Even if you have favorites, only buy a limited amount. Buy or make just enough for your event and leave the rest in the store or unmade. Last year I made my Dad’s favorite candy and made sure that it was just enough for him. There was nothing for me to nibble on.

2-Send any left-overs home with your guests.

Never keep them! If no one wants them, throw them out while you’re still full, as soon as you finish your meal. If you wait, they will sound good when you’re hungry again and you very well may cave into your cravings and appetite.

3-Plan a healthy Holiday!

My son just celebrated his birthday and I made the High Protein Hot Pockets recipe that we have here on the blog, only I made them Mexican style instead of breakfast. They were wonderful! I also made a Swerve brand chocolate cake with a buttercream made from coconut oil, Swerve Confectioner’s, vanilla extract, cocoa and salt. It was an incredible, low carb, sugar-free delight.

4-Stick to your workout schedule and maybe add in an extra walk.

When I reached that goal during the Season, I made sure that I walked extra every day. I never missed my workout and worked a little harder at each one. Outdoor activity during this Season is invigorating and calms your mind during the whirlwind of activity that always accompanies the Holidays. Take advantage of cooler temperatures and get outside.

5- Focus on your food plan.

It’s very easy to get busy and forget, or put off, tracking every bite that goes into your mouth but right now, more than any other time, it’s imperative. With so much extra food and too many goodies around it’s easy to underestimate your calories. Be strict about tracking and you will see the scale fall.

6-Get your sleep!

When we skimp on sleep, we produce too much cortisol, our stress hormone. This devilish substance adds fat around your belly. Commit to 8 hours a night and reap the benefits of less stress during this extremely stressful time of year. You will also build muscle when you get enough sleep if you’re strength training. That muscle will boost your metabolism for a little extra burn.

7-Just say “No!”

Food pushers run rampant right now. Don’t let friends and family influence you to abandon your weight management initiative. Stand your ground and come January when they are crying tears of regret, you will be looking at swimsuits for the Spring.

8-Stay involved with like-minded individuals

Stay active on David’s Way. Avoid people who influence you in a negative manner. There really is such a thing as “social contagion”. You take on the habits of those around you. Choose wisely.

9-Avoid alcohol.

It’s not worth the extra calories, carbs or appetite stimulating effects that come with it. You will lose your inhibitions and eat everything in sight. Just don’t.

10-Get up and go again!

If you give in and over indulge, pass it off as one event and get right back to your healthy lifestyle. One mistake won’t ruin your months of good efforts. It’s what happens in the long run that really matters.

And always remember, we’re here for you. We will find you a special recipe or answer any questions you may have, free of charge. Just ask.

Beware “The Season”

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YIKES!!!

Oh, my goodness! Here we are again in the most fattening Season of the year. Remember, I speak from experience. I have been a size 22 and I know every excuse to be fat. The real kicker is simply this, when we look for excuses to be fat, this Season is an excellent one. The truth of the matter is that as soon as January gets here, we have all that Holiday junk  that we deliberately over-purchased laying around and well, it will be a whole year before we have Brach’s Christmas Tree Taffies again or chocolate covered marshmallow Santas, so we have to eat them, right? I mean this Season only comes once a year! Wrong. The Season of Gluttony is year-round.

Personal Experience

I have used myself as a lab rat and ran experiments to see how specific behaviors affected my weight. One year I threw abandon to the wind and ate whatever I wanted during this time. Guess what. Because I had fueled cravings with so much sugar, I was out of control for the entire year. I did not regain control until the next year at this time and I had gained 35 pounds. No kidding. It happened.

The Madness

In October of that year I began laying my plan. I would not buy any Holiday treats until the day of the actual Holiday. I decided to only buy what I would eat that day. I stuck to my plan. I did not activate intense cravings and I did not develop habits that were all but impossible to stop. It worked. Since then I forgo all sugar sweetened foods and never have any problem at this time of year now. David’s Way has remedied that problem.

Perpetual Motion

When you indulge on the level of gluttony and eat sugar, one Holiday runs into the next. As soon as you finish all that Winter junk, well here comes Valentine’s Day. Even if you are not in a romantic relationship, there’s plenty of candy to go around and it does. After all, you have just finished your stash of Winter goodies and Valentine’s Day candy will satisfy those cravings.

The Hamster Wheel

Hmmm…let’s not forget about Spring Holidays. Wow, how many different kinds of chocolate and/or candy eggs can candy manufacturers come up with? They have become quite devious, taking favorite candy bars and other candies and shaping them like an egg and calling it by some cutsie, innocent sounding name to feed your addiction. Will you allow yourself to be manipulated like this? You are not helpless and this situation is not hopeless. We have candy recipes right here on the blog that will satisfy a sweet tooth. Try Sugar Free Andes Mint Cups or Sugar Free Raspberry Lemon Cups . We have brownie recipes and many other sugar free sweet delights. You don’t have to eat sugar and a bunch of carbs to get your fix. The great thing about our recipes is that they won’t give you cravings. You can enjoy them and not want them again tomorrow.

Party Animal

Whether you “party” til you just can’t party “no more” or simply indulge at the church social, summer is a time of intense social gatherings that involve barbecue, ice cream, potato salad and baked beans and whatever else your culture can come up with. The common thread is there’s always a lot of it. There is usually alcohol which just adds to the carb and calorie burden and increases cravings. If you missed being bikini ready this year, you are likely to abandon all control to the wind and just go crazy. Wow. Next thing you know, it’s October again.

The Fix

In my last article, Why Monday? I asked the question, “Why do you wait until Monday to start making healthy decisions? So, why do you wait until any Season is over to save your own life? Start now, right now and be ready for those candy, cookie and cake laden events and days. Learn this website. You can find any recipe you might want here or if not, contact us on the “Contact” button or in the comments and we’ll find one for you. You really have no excuse. Take care of yourself. No one else is going to do it for you. Be awesome.