Tammy’s Tasty Cuisine: Delicious and Healthy Baked Goods to Satisfy Your Sweet Tooth

Tammy’s Tasty Cuisine offers delicious and healthy baked goods.

Eating a healthy, gluten-free, and sugar-free diet can significantly benefit your body by reducing inflammation, boosting energy, and improving digestion. Gluten, found in wheat and some grains, can cause digestive issues for individuals with gluten sensitivity or celiac disease. Eliminating refined sugars helps stabilize blood sugar levels, preventing energy crashes and reducing the risk of chronic conditions like diabetes. Focusing on whole foods—fruits, vegetables, lean proteins, and gluten-free grains—supports optimal health, promotes weight management, and enhances mental clarity. This approach nourishes the body, strengthens the immune system, and supports long-term well-being.

Saturday while visiting the Brownsville Farmers Market, I came across Tammy Muñoz, a friend and former co-worker from back in my Valley Regional days. As owner of Tammy’s Tasty Cuisine, she’s a local entrepreneur who, on her spare time, makes guiltless desserts that are both delicious and good for you. Her goal is “to bake healthier desserts and change the stigma that healthy food and desserts taste bad.” Baking is her calling and she truly enjoys sharing her creations with locals. After struggling with a medical condition, she realized that choosing healthier options, including low carb, gluten-free, and low sugar, was beneficial for her body. It is difficult, but not impossible, to find healthy desserts here in the Rio Grande Valley, so I was pleasantly surprised to find another option for people looking to take care of themselves, all while satisfying their sweet tooth.

Her baked goods are primarily low carb and gluten-free and include cookies, brownies, cinnamon rolls, pies (apple and pumpkin), and other sinfully delicious, yet healthy items. I tasted her chocolate chip cookies and they are really good. She doesn’t have a brick and mortar, but on most Saturdays you can find her at the Brownsville Farmers Market in Linear Park. With the holiday season among us, she is now taking orders for pies. So if you’re taking care of your health but still want to indulge, especially this time of year, check out her out on Facebook and Instagram. You can also email her.

Elevate Your Gifting Game with Gourmet Salt from Josu Salt Co.

Josu features unique Korean salts to boost wellness and flavor this holiday season. Photo: Josu Salt Co.

The holidays are a time when people reflect on their relationships and celebrate the joy of sharing. Whether it’s a small, thoughtful token or a grand gesture, the act of giving allows us to express care and appreciation for those we love. Beyond the material aspect, the true value of a gift lies in the thought behind it—the connection it strengthens and the memories it creates. In a world that often feels busy and disconnected, holiday gift-giving is a reminder of the importance of showing kindness and making time for one another.

Finding the perfect gift for someone who is focused on health and wellness can be thoughtful and practical. Consider items that enhance their fitness journey, like high-quality yoga mats, resistance bands, or foam rollers. A sleek water bottle with time markers can encourage hydration, while a cookbook featuring nutritious recipes might inspire healthy meals. Fitness trackers or smartwatches help monitor activity and sleep. For relaxation, essential oil diffusers, weighted blankets, or aromatherapy sets provide soothing benefits. Gifts like these not only support a health-conscious lifestyle but also show you value their well-being and commitment to a balanced life. For someone on your list who enjoys cooking with artisanal salts, consider the following from Josu Salt Co.

Josu Salt Co. guarantees No Boring Meals with its wellness-driven, artisanal salts that have been featured on Food Network and Kimchimari and transform everyday dishes into flavorful experiences. Harvested using traditional methods from the family farm on Imjado Island, South Korea, these salts are naturally rich in essential minerals like calcium, potassium, and magnesium and free from harmful additives. Founded by Hae-Sin Thomas, Josu Salt Co. blends tradition with mindful, health-conscious eating. (Josu Salt Co., 2024)

Their artisanal Korean salts, packed with essential minerals, are designed to enhance not only the flavor of meals but also promote overall well-being—perfect for anyone looking to cook with both taste and health in mind. They use traditional sun-drying methods to preserve their mineral-rich, earthy flavor and natural health benefits. The Solar Salt process creates a precious Korean white salt that’s both flavorful and beneficial to your health.

Why they make excellent holiday gifts:

Unique and thoughtful: Josu Salt Co.’s salts provide a distinctive gift for the health-conscious.
Health benefits: The natural minerals in the salts support wellness, from heart health to bone strength.
Flavorful and versatile: Their salts enhance any dish, making them a versatile kitchen essential.

Their top selling products include:

Just Salt – Pure, mineral-rich sea salt for everyday cooking. Courtesy photo, used with permission.

Garlic Chive Salt – A nutrient-packed blend combining the benefits of garlic and chives with their sea salt. Courtesy photo, used with permission.

All-Purpose Umami Blend – A flavor-packed mix with shiitake mushrooms and gochugaru, perfect for a health-conscious diet. Courtesy photo, used with permission.

Nourish Your Body: ‘The Good Energy Cookbook’ Inspires Wellness

‘The Good Energy Cookbook’ is a comprehensive guide to transforming your life and maximizing your metabolism. Photo: Amazon.

Cookbooks that are focused on healthy eating empower individuals to make nutritious choices without sacrificing flavor. They often feature fresh, whole ingredients, offering a variety of recipes that cater to different dietary needs, such as vegetarian, vegan, or gluten-free. These cookbooks emphasize balance, portion control, and mindful cooking techniques, making healthy meals accessible and enjoyable. With vibrant photographs and practical tips, they inspire readers to explore new ingredients and cooking methods. From wholesome breakfast options to satisfying dinners, these cookbooks not only promote better health but also cultivate a deeper appreciation for nourishing food, helping readers create delicious, guilt-free dishes every day.

Amanda Holsen is a nutrition enthusiast and dedicated researcher specializing in metabolic health and dietary science. With a background in health coaching and a deep understanding of metabolic principles, Holsen combines scientific insights with practical strategies to promote optimal well-being. In her latest book, “The Good Energy Cookbook: Achieve Lasting Weight Loss and Power Up Your Metabolism with Health-Boosting Recipes inspired by Dr. Casey Means,” Holsen offers a comprehensive exploration of metabolic diet principles, drawing on her extensive research and personal insights into effective nutrition strategies. (Amazon, 2024)

Review:
“The Good Energy Cookbook” is a refreshing addition to the world of healthy cooking. This vibrant collection not only prioritizes nutritious ingredients but also emphasizes the concept of “good energy” in food choices, making it a compelling read for health enthusiasts and culinary novices alike.

In the Introduction, Holsen explains what metabolic health is and the key components, including Blood Sugar Regulation, Lipid Metabolism, Cellular Energy Production, Inflammation and Metabolic Health, and Hormonal Balance. She also explains the impact of poor metabolic health, the factors that influence it, and the 5 biomarkers that damage our health.

The author combines her passion for holistic wellness with practical cooking advice, sharing recipes that cater to a variety of dietary preferences. From energizing breakfast items like Avocado & Spinach Smoothie Bowl to wholesome dinner options like Cauliflower Rice Stir-Fry with Tofu, the cookbook balances flavor and health seamlessly.

Chapters include:
Introduction
Power Up Your Morning: Energizing Breakfasts
Midday Boost: Wholesome Lunches for Lasting Energy
End the Day Right: Satisfying Dinners for Restoration
Snack Smart: Guilt-Free Bites for Anytime Cravings
Sweet but Smart: Metabolic-Friendly Desserts
Ready, Set, Go: Meal Prep for Busy Days
Meal Plan
Conclusion

Highlights:
Introduction: The Allies of Health where the author of defines the types of foods that “optimize bodily functions, reduce inflammation, balance blood sugar, and support overall wellness.” She explains what they are and how to add them to our daily meals.
Introduction: Tune In: Trusting Your Body’s Signals because it helps explain physical vs emotional hunger and gives tips help your body understand fullness and hunger, such as slowing down while eating and practicing mindful eating, which basically means paying attention to your food without any distractions like television or phones.

I especially like Holsen’s approachable style. Her friendly, encouraging tone invites readers into the kitchen, making the preparation of wholesome meals feel accessible and enjoyable. Beautifully photographed, each page is a feast for the eyes, showcasing the colorful, nutrient-rich meals that inspire creativity. I can’t wait to make the Matcha Bites with Coconut & Chocolate.

Overall, “The Good Energy Cookbook” is more than just a recipe book; it’s a guide to fostering a positive relationship with food. Holsen’s philosophy encourages readers to nourish their bodies while enjoying the process, making it a must-have for anyone looking to enhance their culinary repertoire.

*The author received a copy of this book for an honest review. The views and opinions expressed here belong solely to her.

Juicing Made Simple: A Review of ‘The Complete Diabetic Juicing Cookbook for Beginners’

“The Complete Diabetic Juicing Cookbook for Beginners” is the ultimate guide to better health and weight management. Photo: Amazon

Evelyn Roux is a nutritionist and dietician with over 15 years of experience helping busy moms navigate the world of nutrition and wellness. With a diploma in nutrition and food science, she honed her skills and knowledge in creating practical, family-friendly meal plans and strategies that fit seamlessly into hectic lifestyles. Her passion for nutrition began after watching her mom struggle for years to control her weight. Her book new book “The Complete Juicing Cookbook for Beginners: Your Essential Guide to Delicious, Low-Sugar Juice Recipes to Manage Blood Sugar and Achieve Your Weight Goals” empowers readers to take control of their health without sacrificing the joy of delicious drinks. (Amazon, 2024)

“The Complete Juicing Cookbook for Beginners” is an indispensable guide for anyone needing information about diabetes management while seeking nutritious, delicious juice options. It introduces you to the power of juicing that can help you “fuel your body, stabilize your blood sugar, and revitalize your health.” The author begins with outlining the different types of diabetes, the impact that commercial juices have on blood sugar levels, and the benefits of low sugar juicing. Along with recipes, she gives information on how to choose the right equipment, how to prepare the ingredients, and choosing the right juice to fit your lifestyle.

The recipes are thoughtfully put together to include low-glycemic fruits and vegetables, ensuring they won’t cause sudden spikes in blood sugar. From refreshing citrus blends to vibrant green juices packed with antioxidants, each recipe is easy to follow, accompanied by nutritional information per serving.

The book is divided into 17 chapters that include:

Introduction
Understanding Diabetes and Juicing
Benefits of Low-Sugar Juicing
Top Ingredients to Juice
Some Juicing Guidelines
Detoxifying Juice Recipes
Morning Juice Recipes
Post-Workout Juice Recipes
Soothing Evening Blends
Gut Health Juice Recipes
Chia Juice Blends
Nut Milk Juices
Nutritional Information Charts
Measurement Conversion Chart
Common Questions About Juicing for Diabetics
Conclusion
What to Do With Your Juicer Pulp

Overall, Roux emphasizes the versatility of juicing as part of a balanced diabetic diet, making it accessible for beginners and seasoned juicers alike. As someone who is conscious about reducing waste in the kitchen, I especially appreciate the chapter on what to do with the juicer pulp, which includes recipes for making smoothies, baby food, pet food, compost, veggie burgers, broth, and popsicles. Whether you’re looking to kickstart your mornings with a nutritious juice or incorporate more fruits and vegetables into your diet, “The Complete Diabetic Juicing Cookbook for Beginners” offers a wide variety of options. It’s a must-have for anyone looking to enhance their health through mindful juicing practices.

*The author was contacted for an honest review of this book. The views and opinions expressed here belong solely to her.

Dole kicks off a year of health and hunger relief initiatives

Dole is presenting sponsor of the ‘Get Fit for No Kid Hungry’ initiative targeting national fitness and wellness influencers in January 2024. Photo: Google

Dole Food Company has started a busy year of health, wellness, and hunger-relief initiatives by extending its partnership with No Kid Hungry, a campaign of Share Our Strength, committed to ending hunger and poverty, for a third consecutive year in 2024. The company’s alliance with the national nonprofit began in summer 2020 in response to the impact of COVID-19 when schools closed and millions more U.S. children were left facing hunger. (Dole Food Company, 2024)

Dole’s ongoing work with No Kid Hungry includes nutrition education, fundraising support, and at-retail initiatives to help the thirteen million kids in the U.S. who are living with hunger to have access to three healthy meals a day.

The produce leader is also the presenting sponsor of Get Fit for No Kid Hungry, an influencer-based health and wellness fundraising initiative designed to rally the nation’s top fitness and nutrition experts to host health-related livestream classes and web-based instruction throughout January. In addition to sponsoring the program, Dole is encouraging its own partner bloggers and influencers to inspire their followers to get fit and give back in the New Year by donating to No Kid Hungry.

The renewed collaborations with No Kid Hungry are part of a milestone year for Dole that will include virtual health and wellness workshops, new brand ambassadors, dozens of new, produce-based recipes and local and national celebrations marking the 125^th anniversary of DOLE^® Bananas.

“We’ve been honored to work alongside No Kid Hungry over the past three years in their quest to ensure that every child in the U.S. gets the healthy food they need to thrive. While we’ve made some great strides together, there is still much work to do to fulfill both organizations’ goals of addressing hunger and food insecurity for children.” – William Goldfield, Dole Food Company’s director of corporate communications

“Access to healthy food unlocks so much opportunity for our nation’s kids. When kids have access to three meals a day, they can dream big and have a bright future. That’s why we’re so incredibly grateful to Dole and our other Get Fit partners, as well as the many fitness, health and wellness experts hosting ‘Get Fit for No Kid Hungry’ livestream classes this January to help raise awareness and funds to connect kids to the food they need. Together, we can get fit, give back and make sure kids across the country have access to the fuel they need to grow up healthy and strong.” – Carla Warner, senior director of Revenue Innovation at Share Our Strength, the organization behind the No Kid Hungry campaign

Active in the health and wellness blogger and influencer space since 2009, Dole recruited several Get Fit for No Kid Hungry influencers participating in the 2022 and 2023 programs. The company is encouraging its millions of social media followers, employees, customers, Dole Nutrition News e-newsletter subscribers, growers, retailers and other industry partners to contribute to the effort.

Dole plc

Dole plc, is one of the world’s largest producers and marketers of high-quality fresh fruit and fresh vegetables. Dole is an industry leader in many of the products it sells, as well as in nutrition education.

No Kid Hungry

No child should go hungry in America. But millions of kids in the United States live with hunger. No Kid Hungry is working to end childhood hunger by helping launch and improve programs that give all kids the healthy food they need to thrive. This is a problem we know how to solve. No Kid Hungry is a campaign of Share Our Strength, an organization committed to ending hunger and poverty.

Book of the week: ‘Fitness Planner: for beginners’ by Stefan Bercea

‘Fitness Planner: for beginners’ is an essential guide to reaching your fitness goals. Photo: Amazon

The year is winding down and it is time to start making resolutions for the new year. If your goal for the coming year is to get in shape and live a healthier life, it is always best to consider where you are in your journey, what your goals are, and how you want to achieve them. Fitness planners are an excellent way to do this. One such planner is Stefan Bercea’s “Fitness Planner: for beginners.” It is designed to give support and guidance for three types of people: beginners, those who want to return to the gym, and people who are recovering from an accident and planning to return to the gym soon. Start the year right and pick up your copy today; it is available on Amazon UK and Amazon US.

Stefan Bercea has a Master’s degree in Criminology, specializing in Crime and Victimization which brings a unique perspective to his writing. The threads of his academic journey are woven into the narratives, adding depth and insight to the stories he shares. Beyond the pages, his driving force is a genuine passion for helping others. Each tale is a vessel for empathy, understanding, and a shared journey through the tapestry of human experiences. His books are a reflection of his diverse interests—whether it’s exploring the realms of comics, delving into the world of sports, pondering the intricacies of philosophy, or unraveling social sciences. His new book “Fitness Planner: for beginners” offers support and guidance for beginners, people wanting to return to training in the gym, and people recovering from an accident.” (Stefan Bercea, 2023)

“Fitness Planner: for beginners” – This planner focuses specifically on the motivation/reason for which an individual should train and defines it as a goal to be achieved. It then progresses into offering information and recommendations on how training should be approached, depending on the chosen goal, by giving examples and beginner training routines. The planner then discusses the idea of “dieting” and prompts readers towards a healthy challenge encouraging them to adopt a lifestyle and abandon the idea of dieting. It then concludes by prompting readers to create a visual representation of their goal, training, and eating lifestyle as a motivational tool for their fitness journey.

If you are looking into starting or restarting your fitness journey and need a little bit of support in organizing it, then this planner will provide you with some serious advice which you should consider through your journey. It includes three beginner workouts and teaches you how to train, even with only one day available from the entire week. It also teaches you to optimize your training sets and repetitions according to your output. This planner offers you a health challenge in order for you to learn about your body and discover a healthy lifestyle.

The main sections are Find Your Motivation, How to Train, and What to Eat.

Find Your Motivation – this section helps you decide what your fitness goals are: building Muscle, being Athletic, or becoming more Powerful; in other words: M.A.P. Of course, you don’t have to choose just one, but you will achieve your goal faster by focusing on just one. Everyone’s journey is unique and should be personalized. The author does an excellent job of giving detailed steps to help readers narrow down what their goal should be.

How to Train – This section focuses on finding a training split, the right amount of sets and repetitions for each exercise, finding the best exercise, and the different types of exercise (arms, legs, abdomen).

What to Eat – Far from dictating specifically what to eat, he proposes that you test yourself by eliminating certain foods to find out what works best for your body. This includes sugar, milk, gluten, and processed foods. His biggest advice is to stay away from fad diets and instead create an eating plan to get the most out of the foods you eat.

At the end, he provides a layout for readers to use as a visual board to create their fitness goal plans. Overall, it may be a small book, but “Fitness Planner: for beginners” is an extremely useful reference guide for optimizing your fitness goals. The best part is that he emphasizes the need to personalize your training plan to suit your needs and according to what works best for your body. It is recommended for readers interested in fitness, exercise, and healthy living.

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Tag: Nutrition