Soda Pop Alternative

Soda pop tastes great! Who doesn’t like its fizziness. I have made the choice not to drink pop, except for maybe four times a year when I have less than a can. I debate which is better, high fructose corn syrup or aspartame and I was conclude that neither of them are good… choose your poison, I say. So instead I have found a wonderfully substitute. I mix flavored carbonated water (like talking rain) with vitamin zero water. Carbonated water has no calories or salt,  vitamin water zero is just like vitamin water (or Gatorade), but sweetened with stevia instead of aspartame or high fructose corn syrup. It is sweet and definitely satisfies that fizzy sweet craving I used to get from pop. Try out a bunch of different flavor combinations. Yesterday I mixed the Power C Dragonfruit with lemon lime flavored carbonated water. The vitamin water is sweet enough I only add a small amount.



2 or 3 parts carbonated water

1 part vitamin water zero


You choose the flavors. I usually fill a 20oz to go cup with 3/4 ice then add carbonated water until 3/4 full and top off with vitamin zero water. Stir and drink. So refreshing!


Downsides of both high fructose corn syrup and aspartame can be extreme and made it easy to choose drinks without either ingredient.


High Fructose Corn Syrup:

  • Only metabolized by the liver

  • Over converts fructose to fat leading to fatty liver disease

  • Tricks the brain to think were not full.

  • Increases blood pressure

  • Leads to mineral loose which can cause osteoporosis

  • Causes oxidative damage

  • increases aging and wrinkles



  • Puts holes in our cell membranes

  • Has been linked to numerous diseases  like MS, cancer, mood disorders and Alzheimer’s

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Gluten Free – Tortilla / Wrap

 My family, especially my husband,  loves tacos. We eat them at least once a week. Going gluten free means no tortilla. I found this recipe in the Wheat belly book by Dr. Davis, called flax wraps.  I make one for myself every time we have tacos or I want a wrap style sandwich. I love these because I was so tired of eating a taco salad…meat,  guacamole, salsa, and lettuce. It gets pretty boring! I was also not depriving myself, I was eating the same meal my family was eating,  plus it was very filling and satisfying. Bonus – no blood spiking flours in this tortilla (i.e. rice flour or corn flour etc.)

 Here is the recipe:

3 tbsp flax meal
¼ tsp baking powder
¼ tsp onion powder
¼ tsp paprika (I usually omit this)
Pinch of salt (I usually omit this too!)
1 tbsp coconut oil (melted)
1 tbsp water (more for a thinner tortilla)
1 egg

Grease a glass dish. I recommend a pie dish, it’s perfect for this! I also use spectrum coconut oil spray, this stuff is amazing, saves time on greasing, plus its not messy.

Add all dry ingredients in small bowl and mix. Add all wet ingredients in a separate bowl and mix. Add wet ingredients to the dry ingredient and mix. Pour into pie dish and spread. I  usually just gently shake/ turn pan until the bottom is covered. Then cook in the microwave for 2 to 3 minutes, I do 2.5 minutes. Take it out and lift tortilla out with a rubber spatula. Top with what you please!




Healthy Gluten Free Pizza Bites

Pizza Bites (super kid friendly)

These are a great alternative to pizza rolls. Sometimes it’s not my kids who are hard to please with food, but my husband, although he tries.  Tonight was my third time making these pizza bites, he has approved! This recipe has about 4 carbs compared to the other brand at about 40 carbs. I use silicone baking cups with a mini muffin tin, no need to grease. I also tripled the batch (77 bites total) and froze the rest for a quick meal or snack later.

Here is the recipe:

1/3 cup freshly ground flaxseed
3/4 tsp baking powder
1 TBS Italian seasoning
pinch of Celtic sea salt
4 eggs, lightly beaten
1 cup shredded mozzarella cheese (I used almond cheese)
1/4 cup grated Parmesan cheese
1 cup cubed nitrate free pepperoni ( I used sausage)
1/2 cup no sugar added pizza sauce (Ragu makes one)

Preheat the oven to 375 degrees. Grease a 24-cup mini-muffin pan. In a large bowl, whisk together the flaxseed, baking powder, Italian seasoning, and salt; whisk
in the egg. Stir in the mozzarella, Parmesan and pepperoni; let stand for 10 minutes.

Stir the batter and place in the mini-muffin cups. Bake until puffed and golden, 20 to 25 minutes. Meanwhile, heat the pizza sauce until warmed through. Serve the puffs with the pizza sauce for dipping. Makes 30 mini muffins. Makes 5 servings.