Rutabaga Latkes

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Latkes, or potato pancakes fried in oil, need not necessarily be made from potatoes. These Candida Diet versions use rutabaga (sometimes known as Swede) with hemp seeds for added protein. The latkes are fried in olive oil, then finished in a warm oven until crispy and ready to serve.

You can enjoy these healthy snacks along with some sliced, crunchy vegetables like radishes on a bed of greens. Alternatively, dip them in some plain, probiotic yogurt and fresh herbs, or just eat them plain, right out of the skillet!!

Prep time: 10 minutes

Cook time: 15 to 20 minutes

Total time: 25 to 30 minutes

Yield: 10 to 12 latkes

1 lb.
peeled, grated rutabaga1
scallion, minced1
egg, lightly beaten1 Tbsp.
coconut flour3-4 Tbsp.
raw, shelled hemp seeds1 tsp.
saltPepper to tasteA few gratings of fresh nutmegOlive oil for fryingIn a large bowl, add grated rutabaga, minced scallion, beaten egg, coconut flour, hemp seeds,salt, pepper and nutmeg. Mix well.In a large skillet, heat a good tablespoon of olive oil between medium low and medium heat. Working in batches of 3 latkes, spoon about 2 tablespoons of mixture per latke into skillet, spreading into 3 to 4 inch rounds and frying until the edges begin to brown. Flip and fry until other side is golden brown. Repeat with remaining latke mixture, adding another good tablespoon of olive oil to the skillet for each batch.When latkes are done frying, place in warm oven on wire racks on a rimmed baking sheet. This keeps latkes crispy until ready to serve.Olive oil works best in this recipe for crispness and a rich golden color.Looking for more gluten-free, sugar-free recipes? My Ultimate Candida Diet program contains more than 40 delicious recipes, plus lots of valuable advice on which foods to eat and avoid. Find out more here.

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Getting Outside Can Reduce Your Stress Levels (And Improve Your Gut Health)

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There is a clear link between chronic stress and gut health. Continued exposure to stressful situations can actually change the composition of your gut flora, affect your digestion, and lead to conditions like Candida overgrowth. By reducing your stress levels, you can not only boost your immunity and reduce the chance of Candida overgrowth, but also avoid a host of other stress-related health issues.

Recent studies in Japan have shown that lowering blood pressure, fighting off depression and preventing stress-related illness may be a simple as taking a walk in the woods. In fact, the Japanese consider shinrin-yoku, or “forest bathing,” a preventative medicine. And it’s not about getting out in the wilderness, per se; it’s a lot simpler than that. It’s about hanging out in nature, enjoying the trees and taking in nature through all the senses. Japan has 48 official ‘therapy trails’, and intend to install several more.

There are a number of psychological studies that support the idea that spending time in nature relieves stress and stress-related symptoms. Being in nature has been found to improve cognition, relieve depression and anxiety, and boost empathy. This new information coincides with new evidence that we are experiencing nature less and less each year.

In 2008, more people lived in urban areas than outside of them. Over the past decade or two, the move to suburbia has reversed and more of us are returning to the cities. Coupled with this is the fact that many of us spend 8 hours or more of each day looking at electronic screens. Alan Logan, a naturopathic doctor and author, believes that as the digital age intensifies, North Americans are becoming more aggressive, less able to focus, more depressed, and fatter. He attributes this to the amount of time spent tethered to electronic interfaces. Even during outdoor exercise, are we ever truly unhooked? We bring our phones, our timers, and our music.

To benefit from nature, you need to be unplugged from everything else and focused on the moment in front of you. In fact, research shows that if you are distracted by an electronic device while walking outside, you may remain more irritable that your counterparts that are more “present” in their outdoor environment.

Yoshifumi Miyazaki, a physiological anthropologist and vice director of Chiba University’s Center for Environment, Health, and Field Sciences, has conducted experiments with more than 600 research subjects, and found that forest walks, when compared with urban walks, decreased the stress hormone cortisol by a little over 12 percent.

In Scotland, a study published under the journal Landscape and Urban Planning found that those living in areas where there were few parks, woodlands or other natural areas had higher cortisol levels.

In a 2011 study, 128 college runners performed better when surrounded by greenness. They experienced less fatigue and a feeling of invigoration.

Encouraged by these findings, other countries are following suit. South Korea is pouring money into a new National Forest Therapy Center, and Finland conducting its own studies. Even in the U.S, results of a pilot study at the University of Kansas and University of Utah show that three days of hiking and camping in the wilderness improved creativity scores by 50 percent. However, this is not a new idea, even if it is a new trend. Back in the 1970s, researchers at the University of Michigan noticed that simple things were most likely to relieve us of our stress, for example watching the rain, a sunset or a butterfly. Surprisingly, these benefits are derived even from looking at pictures of greenery in a lab.

But do these benefits last? In a study conducted in Tokyo in 2005 and 2006, the natural immune cells that tell virus and tumor cells to self-destruct (called NK cells), were increased by 40 percent among businessmen who walked in the woods for 3 days a week. Months later, their NK cell count was still 15 present higher than when they started. Urban walking trips showed no effect on NK levels.

What could be responsible for this? It’s possible just the aromatic oils of the trees affect us in a positive way. Test subjects showed that people sequestered in a hotel room that breathed in Hinoki Cypress vapors from a humidifier, showed a 20 percent increase in their NK levels.

In light of this, vacations and weekends may need to be treated not only as a break from stress, but as medicinal retreats. Try to go places where there are trees and where you are near water for maximum benefit. Gardening can produce a similar effect. It doesn’t take a lot of time outside, either. Some research shows that only 5 minutes each day can be beneficial. Take as much time as you can in nature; it could have benefits for your digestive health, energy levels, immunity and much more!

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How To Get Stress Off Your To-Do List

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Stress is something that is becoming more and more prevalent, as the personal and professional demands of contemporary society increase almost by the day. We all know that stress can make us irritable and tired, but this is only one part of the problem.

Research over the last ten years has shown how stress can directly affect physical health too, and this has particular importance for those suffering from gut disorders like Candida overgrowth.

Prolonged periods of stress can change the communities of microbes in our intestines, known as the gut flora. These microorganisms play a vital role in maintaining a healthy immune system and protecting us from disease. In 2011, researchers at Ohio State University found that stress reduced the diversity of microorganisms in these communities. They also discovered that stress increased the numbers of pathogenic (harmful) bacteria.

This is bad news all round. These changes in our gut flora can lead to weakened immunity, poor digestion, and imbalances like SIBO or Candida. But the positive side of this is that it points us in the direction of another tool to improve our physical health.

We are all familiar with the traditional suggestions for stress relief such as breathing exercises, meditation, and physical activity. But there is a useful technique that absolutely everybody can do within their own homes and for free; making lists.

Though it may not seem as proactive as exercise or breathing activities, there are a number of reasons why the process of list making can be extremely beneficial in helping to ease stress.

The experience of stress can often make a person feel as though they have too much to do in too little time. The very nature of list making forces you to sit down, think hard, and record everything that needs to be done to achieve a degree of calm and relief. By creating a linear and visible list of all the tasks that need to be completed, you have in effect set yourself a game plan. It includes all of the tasks that may have appeared impossible when muddled together in your head.

Approaching these situations one at a time will make you feel as though you are really making progress. The feeling of achievement when you are able to tick one off the list will do you the world of good.

Thinking of the mind as a box with limited room. The act of writing down your tasks on paper can have the positive effect of clearing some space in your head. This allows you to focus on actually achieving them rather than just prognosticating. Taking your mental check list and turning it into a paper copy will free up valuable energy that can then be used to actually begin your objectives.

When the stress you are experiencing makes it feel as though absolutely nothing is going to be achievable, make sure to write a list of goals and tasks that are going to be realistically doable.

The prospect of a long line of heavy duty, life changing goals like getting out of debt, moving house or taking up legal matters can be completely overwhelming. An effective way to build up the physical and mental strength to tackle these bigger issues is to list and conquer a number of smaller goals that will provide you with the self esteem and belief to then face the large problems head on.

Try to break down your tasks into sets of smaller goals that do not seem as daunting to approach. The more mini goals you have ticked off on your list, the more visually appealing the list will look and the more confidence you will gain from having achieved a larger number of realistic tasks.

In this modern technological age, it does seem as though the days of the traditional pen and paper To-Do List are well and truly numbered. However, this could be argued to be a good thing.

There has been a huge number of apps and computer programs developed that allow you to create much more intricate and detailed lists than before. In many cases, having a list app on your phone allows you to have it on your person at all times. It can send you reminders, categorize tasks into low and high priority, and set deadlines. You can constantly update your achievements throughout day. Good examples are Wanderlust, Todoist and Any.do.

Reducing stress is just one part of a much larger set of lifestyle changes that can help to improve your gut health. In my Ultimate Candida Diet program, I describe how stress is one of the major causes of Candida, and how various changes to your diet and lifestyle can provide relief. As a first step, you can start by writing out a detailed list of every task that you need to do. Getting it on paper, and out of your mind, is a great start!

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Gluten Sensitivities and Candida

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Is there a connection between gluten sensitivities and Candida Related Complex? They tend to appear together, and in fact gluten sensitivities are extremely common among Candida sufferers. But is this correlation or causation? Can a disturbed gut flora and Candida lead to gluten sensitivities?

In today’s article, I’m going to explain the connection between these two common conditions. This article will go some way to explaining why I recommend avoiding gluten entirely while you are recovering from Candida.

Gluten is a particularly difficult protein for us to digest, especially when many foods these days contain very high levels, and our digestive systems are simply not built to process it. Until you have managed to restore a normal balance to your gut flora, gluten is highly likely to be a problem food.

Gluten sensitivities are generally split between two different disorders named celiac disease (an auto-immune condition), and non-celiac gluten sensitivity (often known as gluten intolerance). In terms of the symptoms they cause, gluten intolerance in many ways just a ‘milder’ version of celiac disease, although the way in which they cause these symptoms is quite different.

Celiac disease is a hereditary condition where the consumption of gluten causes a specific immune response resulting in damage to the intestinal lining. This can lead to malabsorption of nutrients and various other problems. Simply put, eating gluten causes the body to attack itself.

Non-celiac gluten sensitivity, on the other hand, results in similar symptoms without the same kind of immune response and antibodies that we see in celiac disease. In other words, someone with gluten intolerance is sensitive to gluten without having full-blown celiac disease.

How does this all relate to Candida? Well, there is a protein on the surface of Candida Albicans that is very, very similar to the proteins found in gluten. This link was noted back in 2003, when a team of researchers postulated that C. Albicans might actually be a trigger for celiac disease.

This protein is named HWP1, and its structure is very close to that of alpha-gliadin and gamma-gliadin, two of the protein groups found in gluten. It is this close similarity that confuses your immune system.

When Candida Albicans attaches to the walls of your intestine and begins to spread, your immune system responds. As it attacks the Candida overgrowth, it also attempts to destroy the surface proteins like HWP1.

By attacking this particular protein (which is almost identical to the gluten proteins), your immune system starts to build a sensitivity to gluten. Over time, this can turn into an intolerance or even something very similar to celiac disease. Soon, an individual might find that eating gluten causes digestive issues, fatigue, headaches and many other symptoms of a gluten sensitivity.

Avoiding gluten is usually a good idea if you suffer from Candida Related Complex. If you are already suffering from a disturbed gut flora and a permeable intestinal lining, eating gluten can trigger an inflammatory response that will set you back. Focus on avoiding foods that will inflame your digestive system, and eating foods that will help to repair it.

Here’s something important that you should know. The HWP1 protein only appears when Candida Albicans takes its fungal form. As you may know, Candida can exist in both yeast and fungal forms. It is the fungal form in which Candida is able to grow more quickly and penetrate the intestinal lining. To avoid a Candida overgrowth, you need to prevent Candida switching from its yeast form to its fungal form.

A number of conditions need to be in place for Candida to take its fungal form, but the most important condition is that the surrounding environment must not be strongly acidic. Candida is much more likely to switch to its fungal (more dangerous) form in neutral or alkaline conditions. These conditions can be brought about by a round of antibiotics, the wrong diet, chronic use of antacids, or a number of other causes.

Your intestines should be a naturally acidic environment, but a combination of factors can result in them losing this acidity. Indeed, one of the main goals of the Candida diet and treatment plan is to restore a proper level of acidity to the intestines. The eating plan, supplements and other elements all contribute towards this.

As you can see, Candida Related Complex can trigger gluten sensitivities by tricking your immune system into attacking the proteins found in gluten. By activating the immune system in this way, Candida can create a long term sensitivity to gluten. However, by eliminating the Candida overgrowth you can also improve your digestion and (at least partially) say farewell to some of your food sensitivities too.

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Pumpkin Seed Butter Energy Bars

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These simple no-bake bars are gluten-free, wheat-free, dairy-free, and contain no added sugar. They are made with protein-rich pumpkin seed butter and quinoa to provide a healthy, sustained energy boost. They are perfect for an on-the-go breakfast or just as a lightly sweet snack to get you through the afternoon.

With lots of fiber and flavor from the coconut and chia seeds, plus a hint of sweetness from stevia, these Pumpkin Seed Butter Energy Bars are really satisfying. You can make them in bulk and keep a batch in the fridge for snacking in between meals!

Prep time: 10 minutes

Chill time: 1 hour

Total time: 1 hour and 10 minutes

½ cup
pumpkin seed butter½ cup
cooked quinoa1 tsp.
pumpkin pie spice (recipe below)¼ cup
unsweetened shredded coconut2 Tbsp.
chia seeds¼ cup
coconut milk1 tsp.
alcohol free vanilla½ tsp.
powdered stevia2 Tbsp.
coconut oil, melted¼ cup
coconut flakesBrush the sides and bottom of a loaf pan with a bit of melted coconut oil, then line pan with parchment paper, set aside.In a small bowl, add coconut milk, alcohol free vanilla and powdered stevia, whisk to combine, set aside.In the bowl of a food processor, add cooked quinoa, pumpkin seed butter, pumpkin pie spice, unsweetened shredded coconut and chia seeds, process until combined. Add coconut milk mixture, again process until combined. Lastly, add coconut oil and process until just combined.Press bar dough into prepared loaf pan, sprinkle with toasted coconut flakes, pressing flakes gently into dough.Place bar dough in freezer until set, about hour. Lift dough out of loaf pan with parchment paper, slice into bars.Store bars in a tightly sealed container in refrigerator or freezer.To make your own pumpkin pie spice, put one tablespoon ground cinnamon, 2 teaspoons ground ginger and a half teaspoon ground nutmeg into a small jar with a tight fitting lid, shake well. Save unused portion.To toast coconut flakes, place them on a baking sheet at 350 degrees F (177 degrees C), for about 5 to 6 minutes or just until flakes begin to color.Looking for more gluten-free, sugar-free recipes? My Ultimate Candida Diet program contains more than 40 delicious recipes, plus lots of valuable advice on which foods to eat and avoid. Find out more here.

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Diet dessert recipes

For me, the biggest fight in a Candida diet should not be allowed to have their points of favorite desserts . Sometimes diet dessert recipes living yeast free can be daunting, especially when you start to feel a desire for one of your favorite desserts or sweets. When these moments occur will be a challenge for you to resist. However, there are things you can do . By being prepared with the right ingredients diet dessert recipes, you can work your way through these cravings , especially after completing the first strict detox diet phase.In this article I will share some delicious recipes yeast free diet allowed in most versions of diet. These recipes contain Stevie but if you prefer diet dessert recipes another sugar substitute that is left , then by all means go ahead and use it .Use a blender to mix three diet dessert recipes tablespoons of peanut butter (no sugar ), preferably a cup of plain yogurt , two tablespoons cream, unsweetened cocoa powder and two tablespoons , a small amount Stevie and a pair of ice buckets . Then blend the mixture until it comes together smoothly and all that remains is to serve and enjoy. This recipe is good for one serving diet dessert recipes.Another variant of this smoothie is placed in the freezer and serve once it reaches a consistency slushier like ice diet dessert recipes cream .2- desserts with vanilla creamMix two cups of milk and ten drops of Stevie extract . Heat the mixture to a boil in a medium saucepan, then let diet dessert recipes the cooling time of about ten minutes. In a separate container combine three eggs, vanilla extract a teaspoon , 1/8 teaspoon salt and 1/8 teaspoon nutmeg. Next beat the mixture until smooth. Now slowly begin to beat in the first plate of ingredients . Pour into cups serve four finishes diet dessert recipes in a small or a casserole.Then use a skillet diet dessert recipes add about an inch of water and place the cups or plates ( used) in the pan and start cooking at 325 degrees Fahrenheit oven for fifty to sixty minutes. Please leave the pot uncovered during cooking. Once you have finished remove from oven and pan to wire rack and let diet dessert recipes cool and place in refrigerator to chill until ready to serve .Be careful! These treats are tasty, but not low fat !First preheat the oven to 350 degrees Fahrenheit. Then, in a bowl, beat ½ cup softened butter , two eggs, 1 ½ teaspoons vanilla, and 1/ 3 cup grated zucchini diet dessert recipes. Then add 1/ 3 cup wheat flour ( like oatmeal or amaranth ), 1 /3 cup unsweetened cocoa powder , 1/ 3 cup rice flour and ½ teaspoon Stevie powder (or use ten drops extract of Stevie ) . Combine ingredients and mix evenly in a tray of eight inches. Bake the next ten to thirty minutes anywhere. Make sure not to overcook ! Do not worry about the brownies will not rise and bake it may seem fat. This is because the butter diet dessert recipes. Do not worry , this will decrease as it begins to cool . All that remains is to serve (excellent hot ) .This recipe is simple and pleasant as the name suggests . All you need to do is spoon three or four tablespoons whipping diet dessert recipes cream (preferably ) in a fresh or frozen if you prefer. If you wish, you can recharge with a small amount of Stevie . Now all that remains is to serve in a cup or glass and you 're all done . There you have a simple and elegant dessert that tastes good and healing night cravings diet dessert recipes.

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Diet milkshakes

It is a simple question for you to get diet milkshakes enough protein in their daily diet of ordinary foods. According to the Centers for Disease Control and Prevention, women 19 to 70 should have 46 grams of protein per day , while men should consume 56 grams per day. With the average protein powder has about 20 grams of protein per scoop you get nearly half of their nutritional needs in one diet milkshakes sitting .Powder breakfast will diet milkshakes quickly through the stomach and into your bloodstream . If you tend to have an excess of protein in the diet your body eliminates excess. It is much better to spread the use of all their nutritional needs all day long . An adult male needs only 56 grams of protein per day can get diet milkshakes everything you need the following:• 1 cup of milk has 8 grams of protein• A 3-ounce piece of meat has about 21 grams of protein• 1 cup of dry beans has about 16 grams of protein• An 8-ounce container of yogurt has about 11 grams of protein.Breakfast diet milkshakes and all other meals must be balanced consisting of a protein, fibrous carbohydrates and starches. Proteins are needed to reduce the degradation of starch and fiber carburetor to maintain the metabolism and burn regularly over a long period . This is where our breakfast smoothie recipe is a better diet milkshakes alternative . This mixture of breakfast, I was taught by Dr. Cliff Sheaths , PhD , CC certified nutritionist and author of " Lean Bodies for Life" in Dallas, Texas.For quick breakfast smoothie mix diet milkshakes 1 cup oats (gross ), which both our needs fibrous starchy carbohydrates because it is a whole grain that has not been broken. The second principle should be one of the following proteins: 8oz.yogurt 10 oz of skim milk. Then add water and ice and stir for at least 30 seconds. For more flavor, you can add your choice : 1/ 2 cup unsweetened fruit diet milkshakes or small Crystal Light , Tang , Kobold -Aid is located fast or any other fruit or sugar free syrup .As you can see for yourself that there are many diet milkshakes combinations that will keep small problems trouble with your breakfast. I think that is half the battle when it comes to losing weight. Always remember that real food is all you need to consume more . The food is a drug that you feed diet milkshakes your body to lose weight and stay healthy and strong.

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