AIRFRYER …….Keto Cinnamon Donuts

Posted on March 6, 2018 by Dr. Yael Varnado

As a reformed carb addict it’s hard to pass up those donut holes or other tasty carb laden treats at work. But going keto is a commitment and a lifestyle. It’s about the long haul and recognizing it’s a marathon not a sprint. Recently I was asked if I had any keto good dessert recipes. Yes, I do! This keto cinnamon donut recipe is one of my favorites. And instead of frying these delicious donuts in oil I fried them in my Airfryer! Cinnamon keto donuts made in the Airfryer! Yes Airfryer!

These Keto donuts have: only 2 net carbs.

And they honestly are delicious! I used Truvia as the sweetener which has erythritol in it. It doesn’t taste exactly like sugar – it has a slight after taste but when combined with cinnamon it tastes pretty close!

Don’t forget while you may be KETO and fat is GOOOOOD! It’s important to remember not to go wild and consume too many calories. So these donuts aren’t for everyday. But they are a great treat when that sweet tooth kicks in.

3-4minutes in the Airfryer and you have hot cinnamon KETO donuts!

For these delicious cinnamon donuts you will need:

½ Cup of sour cream
¼ cup heavy whipping cream
4 Large Eggs
1 tsp of Vanilla Extract
½ cup Coconut Flour
¼ tsp of nutmeg
¼ tsp of baking soda
½ cup of Erythritol – ** I used Truvia**
1 tsp of Cinnamon
1 pinch of salt

Mix the sour cream, eggs, vanilla extract, and heavy whipping cream together in a large bowl until smooth.
Add in the coconut flour, nutmeg, baking soda, a pinch of salt, and ¼ cup of erythritol to the bowl.
Pour the batter into a donut pan and fill no more than ¾ of the way to the top of the mold. If you don’t have a donut pan you can scrunch and fold foil up the middle of a muffin pan.
Bake the donuts for 12-15min on 355 degrees in the oven.
Let the donuts cool on a cooling rack.
When cooled place the donuts in the Airfryer for 3-4min at 350 degrees. While frying up your donuts make your cinnamon donut coating.
TO make the cinnamon coating: add ¼ cup Truvia to a plate and mix with 1 tsp of cinnamon.
When the donuts are ready place them in the cinnamon coating and spoon the mix over the top and on the sides.

That’s it!! My little helper couldn’t keep his hands off these donuts and took a few bites before the donuts were even fried (look closely you’ll see the bite). And of course when the donuts were done they went faster then hotcakes.

Hope your family enjoys them too!.

Wishing you great health.

Dr. V

Health Benefits of Kissing … Get ready to Pucker UP!!

Posted on February 13, 2018 by Dr. Yael Varnado

Could kissing cure everything from stress to your allergies?

Could smooching help you lose weight?

The answer is YES YES YES. Need a few more reasons to kiss? How about ten? Read below!

1) Improves your mood

During a lip-lock the brain releases dopamine and which is responsible for feelings of desire and bonding, and serotonin that elevates your mood. The feelings and emotions stirred up, and molecules and chemicals released throughout the body from a kiss can heal emotional “boo boos.”

2) Decreases STRESS

In the moments of a great kiss, the chaos of the outside world is quiet, there’s silence in the mind, and the body relaxes and releases stress away. A kiss lowers stress by decreasing the body’s cortisol levels also known as the stress hormone. At the same time kissing stimulates the brain and creates a sense of peace and calmness by altering the body’s oxytocin levels.

3) Keeps your skin toned

Kissing involves 34 facial muscles, and 112 postural muscles. The most important muscle involved in the peck is the orbicularis oris – as it puckers the lips.

4) Can prevent cavities

Throw in a little tongue and you may keep the dentist away. Kissing increases saliva production and this saliva washes away bacteria that can cause cavities, tooth decay, and plaque build-up.

5) Can Cure allergies

Kissing decreases IgE antibodies in the blood that are responsible for the release of histamine. Histamine release in the blood stream causes allergy symptoms such as sneezing and watery eyes. Therefore, more kissing means less sneezing and histamine release.

6) Burns calories

As you lean in, your lips touch, and your heart skips a beat. Well maybe it doesn’t skip a beat, but it definitely beats faster. As the heart beats faster it releases adrenaline, also known as epinephrine and other neurotransmitters in the blood. The boost in adrenaline increases your metabolism and helps burn calories. A passionate kiss, lasting about twenty seconds can burn up to 2-3 calories per minute.

7) Is heart healthy

Kissing keeps your blood pressure & cholesterol level low. A study of cohabiting and married couples showed an increased frequency of kissing decreased stress, increased relationship satisfaction, and decreased cholesterol levels. Stress is a well-known risk factor for heart disease. Therefore kisses keep you heart healthy with a one two punch by lowering blood pressure and cholesterol levels and stabilizing the cardiovascular system.

8) Provides immunity against illness

Swapping spit means swapping germs and that is nature’s natural vaccination. Being exposed to others’ germs your body makes antibodies against those germs, which can in turn lead to immunity and prevent illness. But wait a minute, kissing and the exchange of saliva can lead to the transmission of some diseases, including mononucleosis, the flu, and cold sores (herpes) if the virus is present in the saliva. Please be mindful many people today have severe food allergies; exposure to these allergens (such as peanuts, shellfish) through a kiss can be deadly.

9) Relieves pain

After a long day do you have a little back pain? If so, take 2 kisses and skip the pain reliever. Kissing releases natural chemicals in the body called endorphins that can be more powerful than the narcotic morphine to relieve pain (without the constipation morphine causes).

10) Can add years to your life

Kissing your honey goodbye in the morning can increase HIS life by 5 years. It’s true, studies have shown men live longer when they are married, and kiss their spouse or partner goodbye in the morning. Sorry ladies, the same is not true for us. But a great kiss can curl your toes and leave you wanting more when he comes home.

Happy Valentine’s Day everyone! And …… Pucker up for good health!

Dr. V

Why you should add Green Tea to your Morning

Posted on February 7, 2018 by Dr. Yael Varnado

It’s February are you still going strong and committed to your New Year’s resolutions? Well I have something that will absolutely help you stay on track! Green tea! It sounds so simple and it is! Green tea is a wonderful way to start your day for many reasons. If fighting the scale was one of your goals for 2018 then green tea needs to be added to your daily nutrition plan. Green tea is:

loaded with antioxidants
helps burn fat
is an appetite suppressant

And green tea will definitely help keep you away from the vending machine.

Antioxidants…… Green tea has been used for centuries worldwide in herbal medicine to treat ailments ranging from high cholesterol to dandruff. It has zero calories and is one of the world’s healthiest drinks. It’s also one of the least processed teas and is made from unoxidized tea leaves. For these reasons green tea has the highest amounts of antioxidants of any tea. Green tea contains bioactive micronutrients called catechins and polyphenols. It is these catechins which are responsible for the anti-inflammatory and anti-carcinogenic effects of green tea.

Fat burner…….. Green tea’s catechins are responsible for boosting your metabolism and burning fat. They stimulate your metabolism by causing thermogenesis, which literally means your body is burning calories and food to make fuel and energy. These powerful molecules also help stop the growth of your body’s fat cells and reduce the storage of fat.

Appetite Suppressant……These amazing catechins also help you feel full by stimulating a hormone called cholecystokinin (CCK) in your GI tract. CCK is the hormone responsible for the feeling of satiation. And since catechins help stabilize your insulin levels it helps you avoid that drop in blood sugar after you eat and which helps suppress your appetite and craving for carbs.

Hooray for green tea! It’s a simple drink that helps you fight off those holiday pounds and you can easily enjoy it on-the-go, hot or cold, and in between meals!

Wishing you great health.

Dr V

What the Heck is a Chia seed? And 5 reasons you should be eating them!

Posted on January 29, 2018January 29, 2018 by Dr. Yael Varnado

Superfoods are everywhere. And I bet you’ve heard of seeds like flax and chia seeds but do you the ins and outs of them.. where they’re from and why you should be adding them to your diet. Well keep reading for more info about chia seeds… 😉

Do you remember Chia pets?

… Those same seeds that grew fuzzy green coats and hair in a pot are the same seeds you may be putting in your smoothie! They are both CHIA seeds! These tiny black seeds are called Salvia hispanica and are a part of the mint family. They are indigenous to Mexico, and Latin American and were grown by the Aztecs and Mayans. Chia seeds are a superfood that are all the rage these days and pack nutritional benefits ranging from your heart to your bones.

So you ask “Should I be eating them regularly? Here’s 5 top seasons why you may want to add Chia seeds to your diet.

Digestive Health: Chia seeds are rich in fiber and that means they help keep you regular and your colon working smoothly. They are especially great for people who suffer from constipation since the high fiber content helps fight constipation. And an added bonus chia seeds are gluten free!

Weight Loss: Since chia seeds are rich in fiber they help keep you full. They actually absorb up to 10x their weight in water. Chia seeds also are rich in protein – 1oz of chia seeds has almost 6g of protein. The fiber and protein in chia seeds helps with hunger cues and aids in food cravings and weight loss.

Heart Health: It’s surprising but Chia seeds have more omega-3 fatty acids than salmon! These healthy fatty acids are good for your heart as they help reduce inflammation and plaque formation and therefore lower blood pressure and bad cholesterol!

Diabetes: Chia seeds are a healthy source of sugar and carbs. Since they have a high fiber content chia seeds slow the release of carbohydrates and insulin into the bloodstream. So chia seeds are great for people who have diabetes to help regulate blood sugar.

Boosts your Energy: Chia seeds were probably one of the world’s first energy drinks. Legend has it the Mayans and Aztecs would have a scoop of chia seeds before going into battle to provide them with energy and fuel. Chia seeds are also anti-inflammatory and help promote muscle recovery. They are great for us in modern times to incorporate into our pre or post workout regimens.

Chia seeds have head to toe benefits and contain nutrients and minerals like magnesium and calcium that build strong bones. They are easy to add to your diet and as they can be cooked or eaten raw and sprinkled on your favorite food. Why not try them and see what benefits they add to your diet.

…. health note … Chia seeds should not be given to small children. They should also not be given to people who have problems swallowing because when combined with water they expand 10 their size and form a thick gelatinous substance that can be hard to swallow.

Wishing you good health.

Dr. V

Cranberry Juice – KEY to Detoxifying your liver & losing weight

Posted on January 21, 2018January 21, 2018 by Dr. Yael Varnado

It’s the New Year and that means everyone is talking about ways to lose weight or trim belly fat QUICKLY!! So people worldwide are cutting carbs and calories but ….. in order for that belly fat or weight to fall off your body’s detoxification center AKA your liver has to be working and in full effect.

Now comfort foods and adult beverages consumed over the holidays can clog the liver and slow down the body’s ability to cleanse itself. And a CLEANSED liver is integral to your diet and nutrition plans. One of my favorite ways to cleanse and detoxify the liver is with 100% organic pure cranberry juice! Now before you say ughhh I don’t like cranberries neither do I! But I looove Cran-water – a mix of water and concentrated cranberry juice. It has a tart tangy taste that makes me feel like it’s cleansing my body with each sip.

How does cranberry juice detoxify and cleanse the liver? Great question!

The liver is the body’s filtration and cleansing system. And the way the liver does its job is with bile. Bile is produced in the liver and breaks down fats, flushes toxins, and aids with digestion. However, if your liver is unhealthy or congested then it can’t work to produce bile effectively. Thus leading to difficulty losing weight or even weight gain and feeling sluggish and sick. Cranberry juice detoxifies and cleanses the liver and lymphatic system, thereby ensuring the liver and lymphatic system can work effectively to flush fat and waste from the body.

Now I’m not referring to cranberry juice cocktail – that is packed with sugar. I am referring to 100% pure organic concentrated cranberry juice with no sweeteners, no additives, or preservatives. Which if you drank straight would absolutely make you pucker up!! But if you mix 1 oz of concentrated cranberry juice with 7oz of water and drink it at the start of your day and throughout the day it will absolutely:

flush out retained water
balance blood sugar
cleanse your liver
improve the appearance of cellulite .. That last one is an bonus for us girls …

I also find that Cran-water is a great way to get “extra water in.” A lot of folks say they can’t drink 32oz or 64oz of water a day but if you change up the flavor profile of the water then it’s easy to drink more water, stay hydrated and keep your body flushed and free of toxins.

Here’s how you can add Cran-water to your New Year New You regimen …

Add 1 oz cup concentrated cranberry juice to 7 oz of water ..

if you want to make a Liter.. in your favorite on-the-go water bottle

Add 4oz of 100% organic concentrated cranberry juice to 28oz of water

and Enjoy!

Wishing you great health

Dr V

Raw Water … Should I start buying and drinking it?

Posted on January 14, 2018 by Dr. Yael Varnado

What is Raw water you ask .. well that’s a great question. Raw water is water that hasn’t been processed, decontaminated, filtered, boiled or sterilized! Yes, that’s right … it is Raw!! Straight from the spring or lake. And if you’re a camper or familiar with well water then you know that drinking from a fresh stream or spring is a really really bad idea for your tummy! Raw, unsterilized water can potentially have a whole host of pathogens, bugs, bacteria and parasites, that can cause bad diarrhea or even kill you. But there are people who argue water that has been filtered is stripped of its probiotics and germs, which is why folks in the Bay area are paying up to $40 for a 2.5 gallon glass jar of Raw water!

Yes, the price of potentially bad diarrhea and sickness is going for $40 for a 2.5 gallon glass jar of water in San Francisco. Some companies are even encouraging people to collect their own water from local springs. But the problem is that there is just no way to know if this water is contaminated – particularly with parasites like Giardia. And if you’re an outdoorswoman or outdoorsman you know the benefit of boiling your water before drinking it or dropping in some Iodine tabs .. because if you don’t you could end up with foul smelling diarrhea due to fecal matter in the water.

Untreated water can be contaminated with agricultural run-off, pesticides, chemicals, heavy metals or even toxins like lead. Even people who have wells need to cleanse their water. Water is essential for life. There are millions of people in the world who are literally dying because they can’t get clean water.

Hey, I am all about not drinking from plastic bottles for health and environmental reasons and knowing where my water is coming from and what’s in it. But before you decide to roll the dice and potentially get Giardia or another nasty parasite or bug why not try a simple drip filter like the Big Berkey Water Purifier System . We have one at home … I call ours the “Home on the Range – because it makes me feel like I’m out West on the plains camping LOL …

It can actually treat raw water, removes nitrites, pesticides, lead, fluorides and even food coloring. I love ours! Check it out and tell me your thoughts.

Wishing you health and happiness in 2018

Dr. V

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Author: Dr. Yael Varnado

AIRFRYER …….Keto Cinnamon Donuts

Health Benefits of Kissing … Get ready to Pucker UP!!

1) Improves your mood

2) Decreases STRESS

3) Keeps your skin toned

4) Can prevent cavities

5) Can Cure allergies

6) Burns calories

7) Is heart healthy

8) Provides immunity against illness

9) Relieves pain

10) Can add years to your life

Why you should add Green Tea to your Morning

What the Heck is a Chia seed? And 5 reasons you should be eating them!

Cranberry Juice – KEY to Detoxifying your liver & losing weight

Raw Water … Should I start buying and drinking it?