Author: mcsavage

Chocolate Chip Cookies (that might be gluten free too!)

I LOVE a good old fashioned chocolate chip cookie. It reminds me of the standard slice and bake Nestle cookies that I had at least once a week as a kid. Good news with this recipe, making a big batch once a week is no biggie! So enjoy with no guilt! Ingredients 1/2 cup melted butter (grass fed, if possible) 1/4 cup melted coconut oil 3/4 cup brown sugar (you can sub 1/2 cup brown sugar with coconut sugar here if you want to cut the sugar content even more) 2 teaspoons vanilla extract 2 large eggs 1/2 teaspoon baking soda 1/2 teaspoon baking powder 1/2 teaspoonsalt 3 cups almond flour (I have used the Bob Mills brand; however, if you have plain almonds on hand, you can grind in food processor to make a flour.) 1 1/4 to 1/ 1/2 cup dark chocolate chips and/or chucks Directions Preheat oven to 350 degrees. Mix butter, coconut oil, and sugar with a hand or stand mixer. Add in vanilla and eggs. Using mixer, beat for another minute. Add …

New Food Rules: VEG OUT

Many people ask me, what do I need to do to be healthier? “Well… That depends… Healthy is such a relative term.” The answer is SO different for each person. Nonetheless, there is one universal piece of advice I give to absolutely everyone without fail: INCREASE your non-starchy VEGGIES DAILY.   Non-starchy veggies are loaded with vitamins, minerals, antioxidants, fiber, and phytochemicals. They help you feel full and satisfied. They are very low in sugar, fat, and calories. Veggies enhance pretty much every body system from the circulatory to the skin. Two distinct points to make with this (not so new) food rule. First, I did not say eat more FRUIT and veggies. I left all off the fruit apart of the usual phrase for a reason. Fruit is a very nutritious part of any diet; however, 2 servings per day is ENOUGH. Fruit is composed of vitamins, fiber, and yes sugar. More is not necessarily better with the sugary goodness. Secondly, add more veggies of the NON-STARCHY type. Corn, peas, and potatoes are all examples …

Food For Thought: Food Policy

In honor of the upcoming elections, I am sharing a little FOOD FOR THOUGHT. While you will hear much about immigration, economics, and national security in the debates, you are not going to hear about something I believe is even more important than health care. Its our food supply! Below is a statement from one of my favorite Top Chefs: Tom Colicchio.   {Excerpt from The Wall Street Journal: “Tom Colicchio” by Alexandra Wolfe} “What he [Tom Colicchio] really wants to do now is change the way people eat. With his nonprofit Food Policy Action, he is hoping to persuade Americans that food policy should be more prominent in politics. “The idea of food up to a leave of the Second Amendment and reproduction rights?” he says. The problem, he adds, is that “calories are cheap. Nutrition is expensive.” His goal is to have the government make policy changes that direct farm subsidies away from commodity crops like corn (which often goes into processed food) and toward more fruits and vegetables, to make produce less expensive …

The Savage Mix: Mega Moves for 3 Workouts #2

Want the most effective workout possible? Cardio + Strength + Flexibility in one 30 minute set. Ask and you shall receive! Here are 10 Mega Moves that will sculpt, tone, and whittle the WHOLE body. Add in more weights one day for greater muscle strength. Add cardio moves between each set for a heart pounding calorie burn.   How To: Watch each of the videos below and practice the moves. (The videos are double the speed for quick viewing.) Decide what your goal for the workout will be. Is it to power and shape your muscles? Equal balance for toning and cardio? Or do you want to get your heart rate up? (Don’t worry too much… you will get each type of burn no matter which route you choice!) Grab a mat, timer, a set of hand weights and go! For hand weights, a set of medium to heavy weights are 8 – 15 for women and 20 – 30 for men. Light weights would be around 5 pounds for women and 10 – 15 for …

New Years, New Rules: Stop Counting Calories #2

For those of you who want another reason to cut calories out of your vocabulary, watch the below video from one of my favorite podcast stars, Dave Asprey at Bulletproof. Dr. David Ludwig is his guest and describes how calories are POINTLESS to measure.   To sum it up, The brain is hardwired to get enough nutritious calories. If you fake your body out with processed, high carb, low nutrient food, your brain uses your hormones to give your body a harsh signal with high cortisol, unruly cravings, and low energy. Your brain is much smarter than you are and knows what it needs.   {If you are lacking on time, start at minute 17:00. This is where the doc really hits it home.}   Credits: https://www.bulletproofexec.com/dr-david-ludwig-food-addiction-will-power-not-enough-272/ http://www.amazon.com/Always-Hungry-Conquer-Cravings-Permanently/dp/1455533866/ref=sr_1_1?tag=bulletpexecut-20&ie=UTF8&qid=1451174363&sr=8-1&keywords=always+hungry

New Year, New Rules: Stop Counting!

If there has been on single mistake in my career as a registered dietitian, it has been preaching the notion of calorie manipulation and control. The theory makes perfect sense, eat fewer calories than your body needs and lose weight. However, in practice, I have many follow up visits where my patients have reported following the set calorie number and no movement on the scale. I have even more follow up visits were some successful patients have regained all of their shaken weight. Talk about a major credibility bummer. After a few years of trials (on behalf of those I counseled and even myself) and studying the latest research available, I have turned the corner and cut calories out of my life. Literally, I choose to forget that they even exist. Turns out, I’m not the only one who got the clue that what we (and by we I mean the nutrition experts) were selling was not working. In Jonathan Bailor’s New York Times bestseller The Calorie Myth, Bailor shouts to the masses why believing …

Let’s Supper: 9th Edition!

The holiday season brings a ton of EXTRAS to the to-do list. De-stress with a comforting, nutritious, and simple meal at home.  *Note: All recipes serve 4. Supper 1: Squash & Sweet Potato Soup Preheat oven to 400 degrees. Drizzle olive oil over roughly chopped butternut squash (1 – 2 pounds), 2 small sweet potatoes, and 1 yellow onion on baking sheet. Season with a tablespoon curry powder, teaspoon cinnamon, teaspoon nutmeg, salt, and pepper. Roast for 30 – 40 minutes until lightly brown and tender. Transfer veggies to deep stock pot over with 1 – 2 tablespoons butter over medium heat. Begin to mash veggies to release flavor. Add 2 cups of low sodium, veggie broth and 1 cartoon of culinary coconut cream. Allow to simmer for 5 minutes before blending with immersion blender or stand blender. Transfer back to stock pot and bring back to simmer. Option to add toasted and buttered, gluten free bread on side. (I prefer “Food for Life” flax and rice gluten free bread). Supper 2: Kale & Cabbage Salad …