Thursday, November 15, 2012

Energy Cookies

These are great little snacks for the on the go person.
Protein types need to add more protein or have a whey shake with this in order to be balanced. (I would take the currants/raisins out to lessen the glycemic response, this will also lower the carb count)
Sympathetic types (a branch of the carb type) can eat these cookies just the way they are.
Mixed types can eat this as is, depending on where you lean towards in your mixed prescription, you might need more protein, or less fat (alterations will need to be made by the  individuals reaction to the cookies post digestion)

**Makes 18-24 large cookies 
2 cups coconut flour (can use spelt flour)
2 cups almond meal
1 cup pumpkin seeds
1 cup sesame seeds
1 cup sunflower seeds
2 cup semi-sweet chocolate chips (a gift)
1 tsp salt
1 tsp baking powder
*Mix the dry ingredients and set aside
1 cup currants / raisins (soak these in 1/2 cup hot water for 3min to expand them)
1 cup coconut oil (this should be a liquid state)
1 cup maple syrup
2 tbs vanilla extract
1 egg beaten
*Mix all the wet ingredients together 
*Now mix wet and dry ingredients together (Add some protein powder if too wet)
*Now spoon out your mixture onto the baking sheet (press down with the spoon or get fancy and make lines on the cookies with a fork like mom and grandma used to do)
*Bake for 15min, edges should be light brown 

Calories = 250kcal
Protein 4g
Carbs 24
Fat 15g

To boost the protein on these cookies use my protein powder icing :-)
1 scoop casein protein chocolate
Add a little bit of water at a time until you have a icing like paste.
After cookies are cooked paint some icing on top of the cookies you want the protein booster on.
Now do the math = 24g protein divided by how many cookies you painted.

A great article by Jim Baily in the Trail Daily Times. Once I get a link to the article I will post it.

Wednesday, November 14, 2012

Storm Trooper Smoothie

This is one of my favourite shakes to have and I will explain why?
1. This shake is more of a Protein type shake and I will explain this from my experience in being a MTA metabolic typing advisor
2. In the metabolic typing world I am a what is called a "Protein Type"
3. This shake has 17gram of fat in it...why?
Being a protein type I am very acidic so I digest / oxidise carbs extremely fast, raising insulin, throwing off hormones, only to make me crave sweets and feel like hell! That is why I will never eat carbs by themselves.
To fix this, protein types need to add more fat to their meals because they are not good at beta oxidation (digestion of fats). By adding fat, this will slow down the digestion of the carbs, now I can last longer between meals, while keep my cravings low and hormones in check. Additionally protein, having it's own dietary fat also slows digestion and is why it is the highest percentage of macros we eat in the day. Why? again Protein types have high acidic rates leading to rapid oxidation of carbs; this is very individualized and why one food plan does not work for every person (hence my personal individualised fat intake, this works for me, only me and my goals). Remember that! This is why my shake has an abundance of fat, as the shake itself is already liquefied hence needing little digestion brining upon a large spike in insulin unless I add fat to slow the digestion and keep my hormones is check. Now I can slowly digest the shake without problems :-)
To sum up, if you are having shakes, and literally getting the shakes from them or gaining weight from the massive amount of fruit in the might want to rethink having that shake.....or come see me for a metabolic typing analysis.

Storm Trooper Shake
Serves 1
Calories 420kcal
Protein 37g
Carbs 24g
Fat 17g

1 1/2 cups Almond milk (unsweetened)
1 scoop ISO whey vanilla
1 medium raw egg whole
1 scoop PhD Green (unflavored)
40grams Wild frozen blueberries (1/2 banana is also a great choice)
2oz Yams
1 tbs Maranatha almond butter

*Blend all of this up and poor into your favorite mug :-) Enjoy

Ladies simply make the entire shake and have half of this for your serving
Pro 18.5
Carbs 12g
Fat 8.5

*Now the trick with metabolic typing is "how you feel after you eat"...
- if you are feeling like crap, this shake did not work for you, we need to find out why
- if you are feeling revived, hey we might be onto something!
- if you are feeling pissed off and shaky, yeah this is not for you, we need to find out why
- any of the above can be from too much of an ingredient or too little of an ingredient...this is where the advisor (me) and the client (you) go to work and find the best option :-)