Mini Prosciutto Egg Frittatas Recipe

Mini Prosciutto Egg Frittatas Recipe

While there are many versions of this recipe, of course, I like mine best. It’s an adoption of Nommonpaleo and Rachel Ray. If you’re watching your lectins leave out the tomatoes as I do. If not, then add chopped sautéed tomatoes to your vegetable mix.

 

We make these for Christmas morning and then have leftovers for part of the week. Along with our Pumpkin Paleo muffins. With that said, we like to make them throughout the year and eat during the week.

I call these Mini Prosciutto Egg Frittatas

 

What you need

  • 4 tablespoons of coconut oil divided. Use 2 to coat the muffin tins, and the rest to saute the vegetables.
  • ½ of an onion finely diced
  • 1 tablespoon or 2-4 garlic cloves
  • ½ a bunch of fresh spinach. Can use a ½ of a plastic container full
  • 12 large eggs
  • ¼ cup coconut milk – remove the fatty part and save of something else.  I use both the can and the carton of coconut milk in my recipes
  • 1 tablespoon of coconut flour
  • 12-15 [double this if you want the tin fully lined] slices of prosciutto or similar Italian meat
  • Salt, pepper, onion, and garlic powder to taste. So about 1/4-1/2 teaspoon each.

How to Make Mini Prosciutto Egg Frittatas

 

  1. Pre-heat oven to 350. Use a 12 tin muffin tray. You can make 12-15 Mini Prosciutto Egg Frittatas, and they keep about 4-5 days if you don’t overcook or brown.
  2. Cut up the vegetables then place onion and garlic with about 2 tablespoons of oil in a skillet over medium-low heat to sauté.
  3. Once the onions are clear or translucent toss in the cut-up spinach without stems. Let them wilt about 30 seconds and remove from heat.
  4. In a large bowl beat the eggs, milk, and flour until mixed and creamy.
  5. Line each muffin tin with prosciutto
  6. Fill each tin with 1/3 full of eggs
  7. Spoon in enough vegetables to fill each tin to 2/3 full.

Now the Magic: Mini Prosciutto Egg Frittatas Muffins

 

Place egg Mini Prosciutto Egg Frittatas on middle rack in oven for 15 minutes. Check that the eggs are done by using a wooden toothpick in the middle. It should come out clean. If not bake one more minute and test again.

Once done, remove to stop the eggs from browning and drying out.

 

If you overcook, your eggs with have a nice brown crust. This is great for today and maybe tomorrow, but it means the eggs will dry out quickly and need eaten today.

If you didn’t overcook, enjoy for the week. Warm Mini Prosciutto Egg Frittatas left-over in microwave straight from the refrigerator for 5-8 seconds and eat.

Photos from: 

https://nomnompaleo.com/post/7486819479/prosciutto-wrapped-mini-frittata-muffins

Photo by Jenn Kosar , Autumn Mott Rodeheaver, Autumn Mott Rodeheaver on Unsplash

 

What is Functional Medicine And Why Do You Need It?

What is Functional Medicine And Why Do You Need It?

What is Functional Medicine And Why Do You Need It?

Depending on your Google search you’ll come up with many answers to this question. Functional medicine is simply helping you function better and age slower.

What is Functional Medicine? It’s an alternative approach to western medicine using, supplements, fitness, natural therapies, and Mind-Body medicine to keep you as well as possible. Keep reading there’s a lot more.

Why Do You Need It?

Don’t you want to be healthy and live a happy, long life? Because Functional Medicine is a patient-centered science-based approach, it focuses on you. It also focuses on the cure or root of your illness instead of what drug to give you.

What is Functional Medicine?

Functional Medicine [FM] has been around for decades. Until recently when medical doctors decided it was valid, it was simply called natural medicine. Western doctors seldom deliver when providing FM is the patient-centered longer visit times. When you are ‘partnered’ with your clinician, your health is better. Most health insurance doesn’t allow western doctors to spend longer times with patients.

No so with an alternative specialist.  Your visit with us will take longer because that is the nature of our training. Health insurance allows us to spend time with our clients.

A Functional medicine practitioner will spend time with their patients. We listen to your health history. We look for interactions between genetics, environment, and lifestyle.

How Is Functional Medicine Different?

  1. Patient-Centered Care. It focuses on your goals. This helps you create realistic, healthy, outcomes to your wellness. The objective is wellness or illness care. It’s listening to you and helping you be your healthiest.
  2. Science-Based Health Care. For centuries, natural medicine, now referred to as Functional Medicine has looked at the root cause of disease. It’s called looking up-stream. We look at the patient’s history, physiology, and lifestyle. This guides us to what lead to illness. Then how to integrate the natural approaches best to achieve wellness.
  3. Integrative Approach To Health Care. Whether the patient currently is experiencing a health problem or disease, integrative therapy is part of sound Functional Medicine. Prevention and healing through nutrition, diet, exercise are all part of FM.Functional medicine also uses the latest laboratory testing and other diagnostic techniques. Prescribed are botanical medicines, supplements, acupuncture, natural allergy elimination, therapeutic diets, lifestyle, and fitness — also detoxification programs and stress-management techniques

Why Is Functional Medicine Important?

  • Our society is getting sicker. There’s a sharp rise in a disease like diabetes, cancer, chronic disease, heart disease, and mental illness. Autoimmune disorders including Arthritis are at the highest rate ever. No, it’s not an aging population. Those under 45 make up a large part of people affected by these illnesses.
  • Current western medicine is oriented toward drugs or surgery to fix the problem. Drugs are used to cover up the symptoms not cure or slow the progress of the illness. In many cases, they harm. Primetime commercials are proof.Surgery is permanent. It should be a last resort, not the end all. Knee surgery, for example, lasts about ten years then you get to do it again!
  • There’s a huge gap between the latest research and the way doctor’ practice medicine. Many still believe in low-fat diets while the research of the last 30 years shows your brain need cholesterol to function.
  • Unfortunately, most physicians aren’t trained to do more than prescription drugs or surgery. Medical school doesn’t train professionals to look for the underlying cause of complex, chronic disease. There are only a few if any classes are training a medical doctor on nutrition, fitness, diet, or natural wellness.

What Is Functional Medicine And Why Do You Need It?

Functional medicine is your ticket to feeling better and improving your health. You need it because you deserve to live drug-free and without multiple surgeries whenever possible.

Images courtesy of: Photo by Marcelo Leal, rawpixel on Unsplash or Bigstock

The Stupid Truth About What Fish Oil You Should Take

The Stupid Truth About What Fish Oil You Should Take

Figuring out vitamins for clients is one of the hardest things I do. The whole “what fish oil should you take” is a prime example. So many patients come in taking a bunch of junk.

Are you taking a bunch of junk?

What Fish Oil You Should Take?

I don’t want to add to the confusion. That’s how this happens, after all, no one wants to waste money on fish oil that is not good for them. So, the question is how to tell what is worth your health and your money? There’s a lot of choices. Omega 3 and Omega 6 need to be in a 2:1 ratio for prime health.

Taking a very boring subject – once again – and making it worth reading is my goal. Let’s talk about what fish oil you should take.

There are three catchy names. ALA or omega-3 alpha-linolenic acid, long-chain omega-3 fats eicosapentaenoic acid (EPA), and docosahexaenoic acid omega-3 (DHA).

Okay I know you have better things to do so here is the bottom line on the ‘latest’ research. I say latest because I’ll likely have to update you in a few years with new studies. Knowing what fish oil should you take comes down to knowing more about all omega’s not only fish oil supplements.

Less than a decade ago studies were saying you had to eat more fish especially Salmon to get enough Omega 3. This was because they were comparing a ratio you need between Omega 3 and Omega 6.

The Question Of How Much Omega-3 To Eat

First, you may ask, “Deb what is an Omega 6? Well, the easy answer is animal products. But it’s also walnuts! Nuts contain omega 6. For many, it’s the cause of inflammation in their body because they eat too much.

Also, it’s because there are several types of Omegas. Is your head spinning yet? Many patients tell me theirs are until we handle this a simple way.  You want more Omega 3’s than 6.

Here’s a quick cheat list of foods. This will guide you in knowing more about what fish oil should you take.

Sources of Omega 3 Fats:

Cold water fish, tuna, cod liver, halibut, herring, mackerel, trout, salmon, sardines.

Sources of Omega 6 fats:

Sunflower seeds, seed oils, corn, pumpkin seeds, sesame seeds, nuts, meat, dairy products.

If you’re me, you can’t have certain seafood due to allergies. Some fish doesn’t give you enough fish oil to make it worth it. This is why I totally believe in supplements. But not all supplements are created equal.

 

There’s Such A Thing As Long-Chain and Short-Chain Omega-3-Fats?

Short-chain omega-3 alpha-linolenic acid or ALA is found in plant foods such as flax, hemp and pumpkin seeds, and walnuts. Guess what, less than 5% of ALA gets converted to the useful stuff you need.

A common misconception, especially amongst vegetarians and vegans, is that our need for EPA and DHA can be met by consuming flax oil and other plant sources of ALA. But the conversion numbers above clearly indicate that this isn’t the case. Again, it comes down to either eating a ton of fish, especially Salmon or taking the right supplements.

How Often Can You Eat Fish and It Be A Good Thing?

You don’t need to eat fish daily. It’s a matter of a few things. First, variety is important. Second, Asians and other people who live in fishing villages don’t eat fish all the time. They have seaweed or other plants too. Third, you’d need to eat about 11 oz. of Salmon for instance daily. Finally, contamination is a big problem.

How to decide what fish oil should you take is not hard. It shouldn’t be from a grocery store or a local vitamin store. The quality is going to be low grade. If it’s the least bit not fresh and from a proper source you’ve wasted a lot of money. Professional Omega oils are not costlier.

You’ll want an Omega 3 oil not made from nuts or flax [ALA]. You are just wasting your money on flax oil or Chia oil. It’s better to eat these because ALA converts to EPA and DHA at a very low rate as mentioned above.

 

Omega 3 An Important Supplement

My choice is fish oil providing the natural triglyceride form. It’s full of EPA and DHA. This form is more efficiently digested and is 70% more absorbable than the ethyl ester form. Okay, another confusing topic and you thought you could just pick up fish oil at the bulk warehouse where you’ll find the less effective product.

To me though the bottom line is keeping your ratio of Omega 3 and Omega 6 balanced.

Depending on your Cardiometabolic testing [we can do that for you], we can determine if you need omega 6,7, and 9 too. Most of my patients discover they need all omegas. What fish oil should you take is the natural triglyceride form of Omega 3 along with the other Omega’s your diet needs. Yes you need Omega 6 too though in a proper ratio to Omega 3.

The only way to know the right dose often is about double the label. It’s based on your diet and your Cardiometabolic testing. You’ll need two different fish oil supplements. The Omega 3 and then the blend of all the others. The bottom line is we work with clients throughout the USA. Discover your right Omega’s by reaching out to our office today.

Resources and Imageshttps://www.ncbi.nlm.nih.gov/pubmed/24632108
https://www.ncbi.nlm.nih.gov/pubmed/15205217
http://www.ncbi.nlm.nih.gov/pubmed/24844257
http://onlinelibrary.wiley.com/doi/10.1016/S0014-5793(04)00246-7/pdf
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/Images from Pablo, Unsplash, Bigstock

The Migraine Cure

The Migraine Cure

Let’s talk about pain. The kind that stops you right where you are because it’s a migraine. I had it. I hated it. It ruled my life. When I was a teen, it ruined dates. Later it made it impossible to be a good employee. Migraine relief can seem impossible but I have a solution

Constant Head Pain

The good news is I had to find something that stopped my constant head pain and that I controlled career-wise. I became an acupuncturist and Functional Medicine provider. Lucky me!

Really! Because my migraines went away. Not just mine but many of my patients. No, I’m not a miracle worker. I believe when you have a definite goal like enjoying life and getting rid of your head pain you really focus and manifest your desire.

Let The Universe Help Your Migraines

I just know that for me the Universe sent me beautiful patients to help and learn from. Each had a unique migraine pattern. Each got better. Most no longer have migraines like myself. I call it, The Migraine Cure.

No, it wasn’t acupuncture or herbs. It was many things. Remember the Universe? I’m not about to suggest to you ‘God’ did it.

Migraine Relief

I’m telling you that when you use something called Focused Intention along with natural medicine you get terrific results – that last. In the book, The Tools, the authors swear that their tools only work if you connect to what they call, Higher Forces.

Yep, that’s what I am telling you. It’s why people will come to me who’ve tried acupuncture for migraines and never got results. Some have done herbs, supplements, and exercise, changed their diets and the headaches persist.

Mine did too.

Headache Relief

In fact the first few months in practice I ‘absorbed’ every a migraine my patients I had. That was awful!

It trained me though that I was connected to something greater than myself and that while I have the ‘tools’ [acupuncture, functional medicine, herbs, therapies, etc.], it takes two. The patient and I working to connect through their pain. Sounds a little weird I know.

Let me make it simple. If you have migraines, you’ll need to get in tune with your body and the pain. My job is to tune in too. The Migraine Cure is unique to you and involves you understanding your body. This is easy, and we do it together. That’s what is the special sauce we do with painless acupuncture in my office
Photos from Big Stock or by Antonika Chanel on Unsplash