I find myself making crepes all the time.  They are so easy to make gluten free and depending on the thickness of the batter you can even make them into a pancake.  Personally I like them when they are super thin and a bit crispy on the outside.  They are great both sweet and savory and are the perfect thing to serve for a fancy brunch.  I filled these crepes with simple lemon curd and topped with strawberries.

2 whole eggs
2 egg whites
1 tsp vanilla extract or 1 vanilla bean scraped
¼ cup coconut flour
1 Tbsp melted butter
2 tsp arrow root flour
1½ cup almond milk (for thinner mixture, 1 cup for thicker mixture)
¼ tsp sea salt
For sweet crepes add 1 tsp vanilla and 1 tsp sweetener of choice (either maple syrup or honey or 4 dips of liquid stevia).
For savory add ½ tsp garlic and onion powder or other herbs of choice.

In a large bowl add eggs, egg whites, coconut flour, arrow root flour, almond milk and sea salt. Whisk until full mixed. Melt butter and add to mixture. Whisk again until fully mixed.

In either an iron skillet on non stick green pan add a small amount of coconut oil or butter.

Once melted spoon or pour mixture and cook on medium high until you see bubbles coming to the surface.
Flip and cook until both sides are browned.

Lemon Curd:

1/3 cup granulated sugar
1/3 cup fresh lemon juice
2 tsp lemon zest, finely grated
2 large eggs, room temperature
1/4 cup butter, room temperature

In a small saucepan, combine sugar, lemon juice, lemon zest, and eggs.

Add the butter and cook over low heat, stirring continuously with a whisk, until the first bubble appears on the surface of the mixture and the curd is thick enough to hold marks of the whisk, about 6-8 minutes.

Strain the lemon curd through a fine-mesh strainer if you don't want the lemon zest in the curd. Transfer the hot lemon curd to a bowl or jar and cover the surface with plastic wrap. Refrigerate until cold, then take off the plastic wrap and replace with a lid.

The curd keeps fresh in the refrigerator for about 1 week.
​

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​Many diets focus on what to eat, but intermittent fasting is all about when you eat.

With intermittent fasting, you only eat during a specific time. Fasting for a certain number of hours each day or eating just one meal a couple days a week, can help your body burn fat. And scientific evidence points to some health benefits, as well.
Johns Hopkins neuroscientist Mark Mattson, Ph.D., has studied intermittent fasting for 25 years. He says that our bodies have evolved to be able to go without food for many hours, or even several days or longer. In prehistoric times, before humans learned to farm, they were hunters and gatherers who evolved to survive — and thrive — for long periods without eating. They had to: It took a lot of time and energy to hunt game and gather nuts and berries.

Even 50 years ago, it was easier to maintain a healthy weight. Johns Hopkins dietitian Christie Williams, M.S., R.D.N., explains: “There were no computers, and TV shows turned off at 11 p.m.; people stopped eating because they went to bed. Portions were much smaller. More people worked and played outside and, in general, got more exercise.”

Nowadays, TV, the internet and other entertainment are available 24/7. We stay awake for longer hours to catch our favorite shows, play games and chat online. We’re sitting and snacking all day — and most of the night.”

Extra calories and less activity can mean a higher risk of obesity, type 2 diabetes, heart disease and other illnesses. Scientific studies are showing that intermittent fasting may help reverse these trends.

How does intermittent fasting work?

There are several different ways to do intermittent fasting, but they are all based on choosing regular time periods to eat and fast. For instance, you might try eating only during an eight-hour period each day and fast for the remainder. Or you might choose to eat only one meal a day two days a week. There are many different intermittent fasting schedules.

Mattson says that after hours without food, the body exhausts its sugar stores and starts burning fat. He refers to this as metabolic switching.

“Intermittent fasting contrasts with the normal eating pattern for most Americans, who eat throughout their waking hours,” Mattson says. “If someone is eating three meals a day, plus snacks, and they’re not exercising, then every time they eat, they’re running on those calories and not burning their fat stores.”
Intermittent fasting works by prolonging the period when your body has burned through the calories consumed during your last meal and begins burning fat.

Intermittent Fasting PlansIt’s important to check with your doctor before starting intermittent fasting. Once you get his or her go-ahead, the actual practice is simple. You can pick a daily approach, which restricts daily eating to one six- to eight-hour period each day. For instance, you may choose to try 16/8 fasting: eating for eight hours and fasting for 16. Williams is a fan of the daily regimen: She says most people find it easy to stick with this pattern over the long term.

Another, known as the 5:2 approach, involves eating regularly five days a week. For the other two days, you limit yourself to one 500–600 calorie meal. An example would be if you chose to eat normally on every day of the week except Mondays and Thursdays, which would be your one-meal days.

Longer periods without food, such as 24, 36, 48 and 72-hour fasting periods, are not necessarily better for you and may be dangerous. Going too long without eating might actually encourage your body to start storing more fat in response to starvation.

Mattson’s research shows that it can take two to four weeks before the body becomes accustomed to intermittent fasting. You might feel hungry or cranky while you’re getting used to the new routine. But, he observes, research subjects who make it through the adjustment period tend to stick with the plan, because they notice they feel better.

What can I eat while intermittent fasting?During the times when you’re not eating, water and zero-calorie beverages such as black coffee and tea are permitted.

And during your eating periods, “eating normally” does not mean going crazy. You’re not likely to lose weight or get healthier if you pack your feeding times with high-calorie junk food, super-sized fried items and treats.
But what Williams likes about intermittent fasting is that it allows for a range of different foods to be eaten — and enjoyed. “We want people to be mindful and take pleasure in eating good, nutritious food,” she says. She adds that eating with others and sharing the mealtime experience adds satisfaction and supports good health.

Williams, like most nutrition experts, regards the Mediterranean diet as a good blueprint of what to eat, whether you’re trying intermittent fasting or not. You can hardly go wrong when you pick complex, unrefined carbohydrates such as whole grains, leafy greens, healthy fats and lean protein.

Intermittent Fasting Benefits

Research shows that the intermittent fasting periods do more than burn fat. Mattson explains, “When changes occur with this metabolic switch, it affects the body and brain.”

One of Mattson’s studies published in the New England Journal of Medicine revealed data about a range of health benefits associated with the practice. These include a longer life, a leaner body and a sharper mind.

“Many things happen during intermittent fasting that can protect organs against chronic diseases like type 2 diabetes, heart disease, age-related neurodegenerative disorders, even inflammatory bowel disease and many cancers,” he says.

Here are some intermittent fasting benefits research has revealed so far:

• Thinking and memory. Studies discovered that intermittent fasting boosts working memory in animals and verbal memory in adult humans.
• Heart health. Intermittent fasting improved blood pressure and resting heart rates as well as other heart-related measurements.
• Physical performance. Young men who fasted for 16 hours showed fat loss while maintaining muscle mass. Mice who were fed on alternate days showed better endurance in running.
• Diabetes and obesity. In animal studies, intermittent fasting prevented obesity. And in six brief studies, obese adult humans lost weight through intermittent fasting.
• Tissue health. In animals, intermittent fasting reduced tissue damage in surgery and improved results.

Is intermittent fasting safe?

Some people try intermitting fasting for weight management, and others use the method to address chronic conditions such as irritable bowel syndrome, high cholesterol or arthritis. But intermittent fasting isn’t for everyone.

Williams stresses that before you try intermittent fasting (or any diet), you should check in with your primary care practitioner first. Some people should steer clear of trying intermittent fasting:

• Children and teens under age 18.
• Women who are pregnant or breastfeeding.
• People with diabetes or blood sugar problems.
• Those with a history of eating disorders.

​But, Williams says, people not in these categories who can do intermittent fasting safely can continue the regimen indefinitely. “It can be a lifestyle change,” she says, “and one with benefits.”
Keep in mind that intermittent fasting may have different effects on different people. Talk to your doctor if you start experiencing unusual anxiety, headaches, nausea or other symptoms after you start intermittent fasting.

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I enjoy quinoa, so I created this pear breakfast bake for our Sunday brunch. The quinoa is a nice change of pace from oatmeal. You are going to be amazingly surprised at this one.  Try red quinoa for a delightful crunch.

1 cup water
1/4 cup quinoa, rinsed
1/4 cup mashed peeled ripe pear
1 tablespoon honey
1/4 teaspoon ground cinnamon
1/4 teaspoon vanilla extract
Dash ground ginger
Dash ground nutmeg

TOPPING:
1/4 cup sliced almonds
1 tablespoon brown sugar
1 tablespoon butter, softened
Plain Greek yogurt, optional


Preheat oven to 350°. In a small bowl, combine the first 8 ingredients; transfer to a greased 3-cup baking dish. Cover and bake for 50 minutes. In another small bowl, combine almonds, brown sugar and butter; sprinkle over quinoa mixture.

Bake, uncovered, until lightly browned, 5-10 minutes longer. Let stand 10 minutes before serving. If desired, serve with yogurt.

After coming off a 15 hour IF fast, this is delicious with some Kerrygold grass feed butter toasted.  

2 cups almond flour
2 tab. coconut flour
1 tsp. baking soda
1/2 tsp. salt
1 tab. pumpkin pie spice
1/2 cup dates
2 medium bananas peeled
3 large eggs
1 tsp. apple cider vinegar
1 tsp. vanilla extract
1/4 cup plus 1 tsp. coconut oil
1 1/2 cups shredded zucchini
1/2 cup chopped walnuts
1/4 cup honey

In a large bowl combine first five ingredients.  Stir with a fork.

In a food processor place the next six ingredients.  Whirl until smooth.  Mix well with dry ingredients.

Stir in remaining ingredients.  Grease loaf pan with one teaspoon of coconut oil.

​Bake 325 or one hour.  

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 I've been working on this Intermittent Fasting (IF) for three weeks now.  I must tell you it is the easiest diet plan I've ever done.  I am not normally an individual who must eat in the morning so the night/morning fast is great for me.  I eat when I want to at night, set my Life app and eat when I'm through my fast late morning.  I haven't changed a thing in my lifestyle yet except eat an hour or so later.

So far I've: lost five pounds, three inches off my bust, and my jeans that were the most uncomfortable to wear to work are now going on with ease.  I've cleared up my eyes that once looked like a major city road map in red.  They are now showing a majority of crisp, clear white.  Uncanny, since my eyes were notoriously looking depleted in natural color year after year.  Mondays were always bad days with Tuesdays and Wednesdays my best.  By Thursday I was in a spiral down counting the hours for the weekend. I began fasting Friday, Saturdays, Sundays, and Wednesdays for 13:11, thirteen hours on and eleven hours to eat.  I lost pound immediately without any strain.

By the end of the second week I was doing 14:10 and included Thursday into my schedule.  Something shifted.  I'd wake up Thursday in quite a stupor, but by an hour into work, I had robust energy completing things I'd normally put off for next week.  That was followed in suit by Friday with the same amount of energy.  This week I found myself adding Thursday again experiencing that same energy lift.  I didn't want to experience that end of the week terrible drain again.  It had been years since i felt that way.

I am writing to you know on a 15:9 fast feeling on top of it all for a Saturday when normally I'd be retreating to my bed.  I will slowly keep this momentum going, working into the 16:8 as time goes on.  That seems to be my best range for the future.  Who knows after that?  I will look into other methods as time goes on.  And as time moves forward, while feeling invigorating, I can't but think of last week's article from the doctor who healed herself from her chronic health condition.  I can totally see why.  There have been remarkable changes since I've started this that don't reside on just weight loss.

Yet, it does make sense when taking into account the following facts:

​Intermittent fasting is an eating pattern where you cycle between periods of eating and fasting.

There are many different types of intermittent fasting, such as the 16/8 and 5:2 methods.

10 numerous studies show that it can have powerful benefits for your body and brain.

1. Changes the function of hormones, cells, and genes

When you don’t eat for a while, several things happen in your body.

For example, your body changes hormone levels to make stored body fat more accessible and initiates important cellular repair processes.

Here are some of the changes that occur in your body during fasting:

• Insulin levels. Blood levels of insulin drop significantly, which facilitates fat burning (1Trusted Source).
• Human growth hormone (HGH) levels. The blood levels of human growth hormone (HGH) may increase dramatically. Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits (2Trusted Source, 3Trusted Source, 4, 5).
• Cellular repair. The body induces important cellular repair processes, such as removing waste material from cells (6).
• Gene expression. There are beneficial changes in several genes and molecules related to longevity and protection against disease (7).

Many of the benefits of intermittent fasting are related to these changes in hormones, the function of cells, and gene expression.

When you fast, insulin levels drop and human growth hormone (HGH) increases. Your cells also initiate important cellular repair processes and change which genes they express.

2. Can help you lose weight and visceral fat

Many of those who try intermittent fasting are doing it to lose weight (8Trusted Source).

Generally speaking, intermittent fasting will make you eat fewer meals.

Unless you compensate by eating much more during the other meals, you’ll end up taking in fewer calories.
Additionally, intermittent fasting enhances hormone function to facilitate weight loss.

Lower insulin levels, higher HGH levels, and increased amounts of norepinephrine (noradrenaline) all increase the breakdown of body fat and facilitate its use for energy.

For this reason, short-term fasting actually increases your metabolic rate, helping you burn even more calories (7, 9Trusted Source).

In other words, intermittent fasting works on both sides of the calorie equation. It boosts your metabolic rate (increases calories out) and reduces the amount of food you eat (reduces calories in).

According to a 2014 review of the scientific literature, intermittent fasting can cause weight loss of 3–8% over 3–24 weeks. This is a huge amount (10).

The study participants also lost 4–7% of their waist circumference over 6–24 weeks, which indicates that they lost lots of visceral fat. Visceral fat is the harmful fat in the abdominal cavity that causes disease (10).

One 2011 review also showed that intermittent fasting caused less muscle loss than continuous calorie restriction (11Trusted Source).

However, a 2020 randomized trial looked at people who followed the 16/8 method. In this diet, you fast for 16 hours a day and have an 8-hour window to eat.

The people who fasted didn’t lose significantly more weight than the people who ate three meals a day. After testing a subset of the participants in person, the researchers also found that the people who fasted lost a significant amount of lean mass. This included lean muscle (12Trusted Source).

More studies are needed on the effect of fasting on muscle loss. All things considered, intermittent fasting has the potential to be an incredibly powerful weight loss tool.

Intermittent fasting helps you eat fewer calories while boosting metabolism slightly. It’s a very effective tool to lose weight and visceral fat. -Fact shared by Healthline, Chris Gunners