Most processed breakfast sausages contain Sodium Nitrate and Sodium Nitrite. These harmful ingredients are not only cause cancer, but they sabotage our weight loss by adding toxins to the liver—our main fat-burning organ. Read more on the dangers of processed meats.

This recipe has become a family favorite! We enjoy the patties but this recipe is also great in your favorite egg scramble or casserole recipes. These yummy sausage patties also freeze well for a quick breakfast on those busy mornings!

DIY Breakfast Sausage

1 lb. ground meat (chicken, turkey, beef or buffalo)
1 tsp. Himalayan Pink Salt
½ tsp. ground black pepper
1 tsp. rubbed sage
1 tsp. garlic powder
1/4 tsp. fresh grated nutmeg
1/8 tsp. cayenne pepper
Pinch red pepper flakes
1/2 tsp. LCM Signature Blend
Optional: 1 tsp. rosemary, and a pinch of fennel seeds, if desired

Mix all together and form patties. Heat frypan on medium heat with a little MCT, coconut or avocado oil. Place patties in the pan and cook for about 7-10 minutes. Flip half way through cooking time to brown sausage on both sides.

The post P3 DIY Easy & Delicious Breakfast Sausage appeared first on Little Choices Everyday.

Are we harming our health with Sodium Nitrate and Sodium Nitrite?

Are we sabotaging our diets by consuming Sodium Nitrates?

Do you know about the dangers of these cancer causing ingredients?

Did you know that hot dogs have been scientifically linked to childhood brain tumors and leukemia?

When you purchase cured meat, do you read the ingredients on the package? Have you ever noticed Sodium Nitrate and Sodium Nitrite in the list? These dangerous chemicals are found in most processed meats and are usually added to to improve color and flavor. They are also added to prevent botulism, which by the way can be prevented with proper refrigeration and cooking! So, it’s easier and more profitable for the manufacturers to add these chemicals than to properly handle them!

Since we have little on control the meat market, we need to adjust our menus to avoid the foods where you might find added Sodium Nitrate and Sodium Nitrite. They are most commonly found in cured meats such as turkey, ham, bologna, bacon, salami, pepperoni, sausages, hot dogs and even jerky.

There has been a lot of research, studies, and numerous articles written showing evidence of the toxic and carcinogenic (cancer) effects of sodium nitrate and sodium nitrite found in foods. Despite all these studies, sodium nitrite is found in literally thousands of different menu items at fast food restaurants, school lunch programs and most dining establishments, including hospital cafeterias. Studies show that once in the body, nitrates and nitrites promote the growth of cancers in the brain, stomach, pancreas and colon.

These ingredients are highly carcinogenic once it enters the human digestive system where it forms a variety of nitrosamine compounds that damage the liver and pancreas. Since the liver is our main fat-burning organ, we need to take care of it!

Unfortunately we are seeing more and more products with food dyes, nitrates, nitrites, BHA, BHT, and pesticides.

These dangerous ingredients is something our ancestors never had to think about! Unfortunately in today’s world of processed foods, we need to watch out for dangerous ingredients that are making us and our children sick!

Look for meats that have a label stating it is nitrate free or nitrate-free. Or, better yet, do what our ancestors did – cook your own meats then slicing or shred for “lunch meat”. It’s not only healthier, it’s cheaper!

The post The Diet Dangers of Processed Meats appeared first on Little Choices Everyday.

It’s important to slowly introduce new foods when entering Phase 3. Here are some guidelines.

New Proteins:

You can start adding in new proteins week one and day one of P3 after your 72 hours post from LDW.
Eggs – Cage-free organic preferred
Bacon – sugar-free
Sausage – sugar-free
Chicken – on the bone
Meat protein – watch the ingredients
Protein Drink – May sure your protein does not have hidden sugars, Jay Robb, Show Me the Whey or Whey to Go are good choices.

New Vegetables:

Start with low starch veggies on week one and mix them!

The following is a list of common non-starchy vegetables:

• Amaranth greens or Chinese spinach
• Artichoke
• Artichoke hearts
• Asparagus
• Baby corn
• Bamboo shoots
• Bean sprouts
• Beets
• Broccoli
• Brussels sprouts
• Cabbage (green, bok choy, Chinese)
• Cauliflower
• Celery
• Chayote
• Coleslaw (packaged, no dressing)
• Cucumber
• Daikon
• Eggplant
• Greens (collard, kale, mustard, turnip)
• Hearts of palm
• Jicama
• Kohlrabi
• Leeks
• Mushrooms
• Okra
• Onions
• Peppers
• Radishes
• Rutabaga
• Salad greens (chicory, endive, escarole, lettuce, romaine, spinach, arugula, radicchio, watercress)
• Sprouts
• Swiss chard
• Tomato
• Turnips
• Water chestnuts
• Yard-long beans

Always on the essentials list is:

Olive oil
Butter
Coconut Oil
MCT Oil
Palm Oil
Greek Yogurt
Stevia
Braggs Amino Acids
ACV
Detox tea
Braggs has a few dressings that are safe for Phase 3 in moderation
Ezekiel Sprouted Grain Products
Almond Butter
Fage Greek Yogurt

Here is a sample menu for a typical Phase 3 Day: You want to get around 100-150 grams of protein per day depending on your calorie maintenance amount and as close to 45-50% during the stabilization period.
We really concentrate on protein during phase 3 and healthy fats and veggies.

Breakfast:

Country Breakfast Skillet

1/4 – 1/2 cup mixture of chopped onion, green peppers, and red peppers and any other favorite veggie
3 slices (no sugar added) bacon, cut in 2-inch pieces
1 small tomato, cubed
Small amount shredded white cheese of choice (I used Mozzarella and Pepper Jack) or skip if cheese is an issue for you.
3 eggs, lightly beaten (Read More)

Lunch:
Cinnamon Chicken
(Option 2)
1 Large Chicken Breast
1 serving Melba toast crumbs
½ cup of chicken broth or water
¼ teaspoon ground cinnamon
Pinch of nutmeg
Pinch of cardamom
1/8 teaspoon curry powder
Dash of garlic powder
Salt and pepper to taste
Stevia to taste (Read More)

Coconut Zucchini

1 medium zucchini, sliced
1 Tbsp. coconut oil
1/2 tsp. coconut vinegar
Onion slices
Oregano, sea salt, and pepper to taste
Heat oil in a skillet over medium heat. Add zucchini, onion and sprinkle spices over top. Cook until cooked.
Or side with soup…

Turkey Vegetable Soup
1 Tbsp. coconut oil
1/3 c. chopped onion
1-2 garlic cloves, minced
1 lb ground turkey (or bison)
3 stalks celery, chopped with leaves
1 c. green peppers, chopped
3 medium zucchini, cut into bite-sized pieces
1 can (28 ounces) diced tomatoes, undrained
1 can beef broth
1 can water
1-1/2 tsp. Italian seasoning
1/2 tsp. parsley
Ginger, grated or zest
1 tsp. sea salt
1 tsp. pepper
Parmesan cheese (optional)

In a large saucepan, melt the coconut oil over medium heat. Add onions and saute until translucent, stirring occasionally. Add garlic and saute 1 minute longer, stirring continually. Add meat and cook until meat is no longer pink. Stir in remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until zucchini is tender. Serve and top with cheese, if desired.

Afternoon snack:
Chocolate Shake
1/2 C. Greek Yogurt
1 scoop Jay Robb protein powder (I used chocolate)
1 Tbsp organic, no sugar added peanut butter
3/4 C. Almond Milk
A few drops of Stevia (I used English Toffee)
1-2 Tbsp heavy whipping cream (optional)
Mix together with a blender or Magic Bullet. Refrigerate for a short time and enjoy!
Add a bowl of grapes or melon

Dinner:
Turkey Spinach Meatloaf(Option 1)
It took me a while to perfect this recipe but it is now a family favorite.  ~Carol 1 1/2 lbs. lean ground turkey
1 egg, beaten
1/2 C. oat bran
3 tsp. coconut oil
1 C. onion, chopped
2 tsp. minced garlic
1/2 C. red pepper, chopped
1/2 C. green bell pepper, chopped
1 Tbsp. Jalapeno peppers, chopped fine (optional) (Read More)

Gourmet Sausage & Veggies

(Option 2)
1 Gourmet Sausage link (Sugar-Free)
Veggies of choice (I use peppers and red onion)
Slice sausage and fry in MCT or Coconut Oil. Cook until lightly browned.
Add veggies and cook until veggies are to desired tenderness. Serve and enjoy.

One of the benefits of being in Phase 3 is being able to add in some yummy treats like Carol’s Cheesecakes, after week one and in moderation.  Also, we can enjoy adding in Julian or Ezekiel Bread products to your diet during this phase. These are things many of us missed in phase 2 but the difference is these are healthy alternatives to the fattening breads and desserts we were used to eating before protocol.  Making essential changes to your ingredients and checking your labels for hidden sugars is key to success.

There are many Chocolate Delight recipes for Phase 2 like the Almond Joy or Peanut Butter Cups you can enjoy for dessert with your meals.  Click here for all the Chocolate Delight Recipes!

Remember to drink your lemon water.  I recommend starting the day with a cup of hot water with lemon and use a full lemon throughout the day.  This will help detox the liver.  Using detox tea and the other detox methods will be a lifetime tool you can use to keep your body stabilized.  Using products like Coconut Oil and Apple Cider Vinegar for life will also help you maintain and keep your body burning those calories.

There are many phase 3 menus items. Everyone has a tolerance for different foods. If you are sensitive to dairy wait a few weeks then start adding it in 1T at a time and you can increase to find your tolerance level. Also, dairy can be inflammatory and take longer to digest, so if you are sensitive try adding cheese with breakfast or lunch and let your menu get cleaner closer to dinner and it will help the scale as well. It is not always what you add but the timing of it during the day that makes a difference. If you are struggling and need help with menu balancing use the request form on the right side of the website and submit your menu for review.

The post Phase 3 – Our Essentials List of Items appeared first on Little Choices Everyday.

Looking for a healthy appetizer for your holiday party? Try this recipe! A creative spin on a traditional recipe.

Bacon Guacamole Deviled Eggs

• 8 eggs, hardboiled
• 4 strips of bacon, cooked and crumbled
• 2 large avocado, halved, pit and skin removed
• 1 tablespoon fresh lime juice
• 1/2 teaspoon Himalayan Pink Salt 
• 1/2 teaspoon ground cumin
• 1/4 teaspoon garlic powder
• 1/4 cup red onion, diced
• 1 Roma tomato, seeded and diced
• 1 fresh jalapeño, seeded and finely chopped
• 1/4 cup chopped fresh cilantro
• fresh ground black pepper to taste

Peel hardboiled eggs and slice them in half lengthwise. Spoon out the yolks into a medium bowl, and place whites on a serving platter. Mash the yolks until crumbled. Scoop the avocado into the bowl with yolks, and coat with lime juice.

Add the salt, cumin, and garlic powder and mash again with a fork or potato masher.

Gently fold in the diced red onion, tomato, jalapeño, chopped cilantro, and bacon (save some for garnish). 

Evenly disperse the guacamole yolk mixture into the egg whites. Garnish with remaining bacon and serve.

Approx. 175 calories per deviled egg

The post P3 Appetizer Idea: Bacon Guacamole Deviled Eggs appeared first on Little Choices Everyday.

Shrimp provides nutrients such as vitamin B12, vitamin E, niacin and omega-3 fatty acids. Shrimp is also low in saturated fat making it a great dish to lose weight.

P2 Garlic Shrimp

• 100g shrimp (peeled & deveined)
• 4-6 cloves minced garlic
• 2 Tbs chicken broth or 2 Tbs MCT oil
• Himalayan Pink Salt and pepper, to taste
• Chopped basil

Heat nonstick pan over MED-HI heat. Mix of the broth with pepper, minced garlic, and other spices. Add to pan.
Cook less than a minute. Be sure not to burn the garlic. Add shrimp. Cook 3 minutes. Top with basil and serve.

Grilling instructions:

Preheat the grill to medium.
Grill shrimp for three to five minutes, until pink and curled. Be careful not to overcook. Larger shrimp take longer than smaller ones, of course! While cooking, baste shrimp with mix from above.

The post P2 Garlic Shrimp for Entree or Holiday Appetizer appeared first on Little Choices Everyday.

Butternut squash is low in calories but high in many nutrients, including vitamin A, vitamin C, magnesium, and potassium. It’s also packed with fiber — making it a great choice for any healthy weight loss plan.

This recipe is so simple and easy.

Super Simple Roasted Butternut Squash

• 1 butternut squash – peeled, seeded, and cut into 1-inch cubes
• 1/2 red onion, cut into bite-size pieces
• 1-2 tablespoons olive oil 
• 1 teaspoon garlic powder
• 1 teaspoon sea salt

Toss butternut squash and onions with olive oil in a bowl. Add seasonings and blend. Arrange coated squash on a baking sheet and bake at 400 degrees until squash is tender and lightly browned, about 30 minutes.

The post Super Simple Roasted Butternut Squash appeared first on Little Choices Everyday.

Thanksgiving is just around the corner and let’s face it… it’s time for all things pumpkin! This recipe is so easy and a must-have for the fall and winter baking!

Pumpkin spice has amazing benefits for improved health. Here are just a few benefits to each of the ingredients.

Ceylon Cinnamon contains 41 different antioxidants which are highly effective at fighting inflammation throughout the body. Cinnamon helps you lose weight by helping increase your metabolism i.e. helping increase how you burn calories, and by extension fat.  It can also lower blood sugar levels in people with type 2 diabetes. Here’s our favorite brand.

Ginger work wonders for your digestive tract as well ad you circulatory system. It is a well-known anti-inflammatory and stimulant, which is great for blood flow helping to keep your mind alert. As an added bonus it treats upset stomachs, diarrhea, and nausea as well as help prevent infections.

Nutmeg is a great for detoxing the kidneys and liver. Nutmeg also promotes healthy digestion and is often used as a pain reliever. Nutmeg is also used to ease digestive tract upsets, such as nausea, vomiting, and diarrhea. The magnesium in nutmeg encourages sleep and relaxation.

Allspice lowers inflammation and reduces pain. Allspice boosts the immune system and improves circulation by offering the copper and iron that red blood cells need. The antimicrobial and circulatory stimulating properties of allspice support the body during colds and flus making it a great fall spice to consume.

Cloves are loaded with antioxidants, including vitamin C, cloves protect the body from free radicals. Cloves are also stimulating to the mind encouraging mental clarity. Cloves have also been shown to support good blood sugar levels as well as bone and liver health.

Homemade pumpkin pie spice not only saves money, but it’s more tasty than the store bought version. This recipe is a well balanced mix of warm spices that will add flavor to anything you desire. Use in muffins, smoothies, granola, oats, dips, potatoes and many other baking recipes. You can even add a pinch to your favorite coffee or teas!

Pumpkin Pie Spice

3 tablespoons ground Ceylon cinnamon
2 teaspoons ground ginger
2 teaspoons ground nutmeg
1 ½ teaspoon ground allspice
1 ½ teaspoon ground cloves

Place all ingredients in a small mason jar. Put the lid on and shake to mix.

The post DIY 5 Ingredients Pumpkin Pie Spice appeared first on Little Choices Everyday.

It’s obvious some of our holiday ‘traditional’ foods may need a little adjusting. This year, when you are making your stuffing/dressing consider using sprouted grain bread in place of the traditional white bread or stuffing mix you find in the holiday aisle at the local market.

Stuffing/Dressing with Sprouted Grain Bread

5 C. cubed Sprouted Grain bread
1 C. chopped onion
2 Tbsp. coconut oil
3/4 C. chopped celery
2 1/2 tsp. dried sage
1 1/2 tsp. dried rosemary (optional)
1/2 tsp. dried thyme
1 Tbsp. Signature Blend Spice
1/3 C. minced fresh parsley
3/4 C. turkey stock
4 Tbsp. butter or ghee, melted

In a large skillet, cook the onions in coconut oil over medium heat, stirring until lightly browned. Add the celery, sage, rosemary, and thyme; cook, for 2 minutes while stirring occasionally.

Next, spread the bread cubes in a single layer on a large baking sheet and sprinkle with Signature Blend. Bake for 5 to 7 minutes at 350, or until lightly toasted. Transfer toasted bread cubes to a large bowl. Pour onion/celery/herb mixture over bread in bowl. Mix in chopped parsley. Drizzle with turkey stock and melted butter and mix lightly. Spoon into turkey to loosely fill, or cook “outside the bird” in a casserole dish.

We hope you enjoy making healthier choices with your traditional fare, and that you savor your time with family and friends this holiday season!

The post P3 Healthy Thanksgiving Stuffing/Dressing  appeared first on Little Choices Everyday.

Thanksgiving is just around the corner! All things yummy but eeeeek most of the traditional foods are not on protocol or an unhealthy choice. Although potatoes are not necessarily unhealthy, the protocol notes to stay away from most of the major carbs. Substituting cauliflower in this mash will contain less saturated fat and fewer carbohydrates.

This creamy cauliflower mash is also a great way to incorporate cruciferous vegetables into your diet in a way that is both easy-to-digest and delicious!

P3 Creamy Cauliflower Mash

• 1 head of cauliflower — cut into florets
• 2 garlic cloves, peeled
• 2 tbsp extra virgin olive oil, ghee or butter
• 2 tbsp unsweetened almond milk
• 1 tsp garlic powder
• 1 tsp onion powder
• sea salt and black pepper, to taste
• 3 tbsp chives, chopped (green onion and parsley also works well)

Steam cauliflower pieces and garlic over boiling water (15 to 20 minutes), or until the cauliflower is tender. Drain the cauliflower and transfer the cauliflower and garlic to a food processor or blender.

Add the olive oil/ghee/butter, milk, garlic powder, onion powder, salt, and pepper. Process until smooth and creamy. Taste and adjust seasonings as desired.

Transfer to a serving bowl and top with fresh chives before serving.

The post P3 Creamy Cauliflower Garlic Mash appeared first on Little Choices Everyday.

It’s that time of year where pumpkins patches are producing an abundant amount of delicious and healthy produce!

Pumpkins produce a great seed which make a healthy plant-based fall snack packed with nutrients like magnesium and zinc, plus they are a good source of healthy fat that is good for heart health.

Grab a pumpkin to carve or cook and roast the seeds!

Super Simple Homemade Roasted Pumpkin (and other Squash) Seeds

Place your seeds in a single layer on a cookie sheet and spray with avocado oil until lightly coated. (you could also place in a bowl, add oil and coat seeds.)

Sprinkle your seeds with seasonings of choice. Here are just a few ideas:

Seasoning Ideas

• Sea Salt
• Ground pepper
• Pumpkin Spice
• Cinnamon
• Garlic powder
• Cayenne pepper for an added kick
• Taco Seasoning

Lightly roast them at 160-170°F in the oven for 15-20 minutes. By roasting them for a relatively short time at a lower temperature you can help minimize damage to their healthy oils and prevent them from becoming rancid.

Store seeds for up to 2 weeks in an airtight container or 1 month in the refrigerator.

The post P3 Super Simple Roasted Pumpkin Seeds appeared first on Little Choices Everyday.

Green tea alone is very beneficial and offers a wide range of health benefits. Adding ginger & lemon increases healthy benefits, helps boost the Immune System and helps you lose weight.

Green tea – contains polyphenols like flavonoids and catechins, which function as powerful antioxidants in our body. Studies show green tea can boost the metabolic rate and increase fat burning in our body.

Ginger –  helps ease indigestion as well as reduce gas and bloating. The spicy component of ginger can also rev up your internal fire along with upping your metabolism.

Lemon – contains phytochemicals which help stabilize the catechins. This will help restore the good enzymes that drinking green tea may destroy.

Ginger Lemon Green Tea

• 2 cups water
• 2 green tea bags
• 1 lemon, juiced
• 1 tsp fresh ginger, peeled and chopped
• 1/8 tsp cinnamon
• 1/8 tsp turmeric
• 1/4 tsp honey

In a pot over medium heat bring the water, green tea bags, lemon juiced, chopped ginger, cinnamon, tumeric and honey to a boil. Once boiling turn down to a simmer for 4-5 minutes.

The post Ginger Lemon Green Tea for Weight Loss appeared first on Little Choices Everyday.

Apple Cider Vinegar improves digestion and adds soluble fiber, which assists in the reduction of excess weight. It can also help eat up the starches when you eat grains and helps block the absorption of calories.

There are a number of flavored variations on the market but make sure you check the ingredient list and use organic. Drink 1 ounce 20 minutes before each meal.

Regular Apple Cider Vinegar all by itself may be less than desirable but now you can drink it on a regular basis in this yummy recipe.

Apple Cider Vinegar Detox Drink

• 8-10 oz. water
• 2 tsp. Raw, unfiltered Apple Cider Vinegar
• 1-2 tsp. freshly-squeezed lemon juice
• 1/4 tsp. ground Ceylon cinnamon
• 8-10 drops of liquid stevia, to taste

Serve hot or cold.

Variations: Ceylon cinnamon is one of the best spices for balancing blood sugar and is highly recommended but you can also use cloves, nutmeg, allspice, pumpkin pie or apple pie seasonings.

Cayenne pepper has been shown to drop blood pressure and increase metabolism but be careful not to do too much, especially if you have gastrointestinal issues.

Flavored Stevias make this beverage extra yummy. Try Lemonade or Pumpkin Spice.

The post Apple Cider Detox Drink for Detoxing and Weight Loss! appeared first on Little Choices Everyday.