Energy Bars – raw superfood with seeds
(adapted from a great recipe at Green Kitchen Stories)
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Source: nourishtheroots.com
Eating
Athletes eat more CHIA SEEDS because they are awesome and benefit you greatly
EVERYONE, especially athletes, would greatly benefit from adding chia seeds into their nutrition lifestyle
Yes, they are small and tiny. They are also an excellent source of all things good. They are a good alternative if one needs to stay away from certain foods. And they are easy to get. Personally I order mine off amazon. The grocery stores also do buy one get one sometimes. Great way to save copious amounts of $$. Here’s why you want to eat them!
Why CHIA SEEDS will rock your world:
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- Benefit: Source of Omega-3 fatty acids. A 2-tablespoon serving of chia seeds contains 5 grams of omega-3 fatty acids. Omega-3s reduce inflammation and improve cardiovascular health. This reduces the risk of heart attacks and strokes. Reduced inflammation also correlates with fewer swollen joints and less morning stiffness for patients with rheumatoid arthritis. Chia is a rich plant-source of this healthy oil. By weight, chia contains more Omega 3 than salmon, and it still tastes like whatever you want! Omega 3 oil is important in heart and cholesterol health. It’s also recently been targeted as a weight-loss helper. USA Weekend magazine also reports on a study where overweight dieters who included omega 3s in their eating plan lost 2 more pounds monthly than the control group, who did not.
- Benefit: Source of antioxidants. Anti-oxidants have been in the news lately due to their super healthy benefits. You know that blueberries and several exotic fruits (that aren’t always in season) have them, but did you know that chia is extremely high in anti-oxidants too? These helpful substances are what makes the Chia Seed stayfresh for so long. At room temperature, they’ll stay fresh and ready to eat for over two whole years! And that’s all without a single chemical or preservative. This amazing ability is not found in other seeds like flax or sesame, because those seeds don’t have the same rich anti-oxidant content. Anti-oxidants help prevent free-radical damage in your body. Free radicals lead to problematic conditions such as premature aging of the skin and inflammation of various tissues. Fight free radical damage by staying fresh and healthy with nature’s anti-oxidant powerhouse.
- Benefit: Source of fiber. One serving of chia seeds provides 7 grams of fiber, which improves digestion and also helps reduce cholesterol levels.
- Benefit: Source of protein. One serving contains 4 grams of protein, which the body uses to repair and build cells. Adequate protein intake is essential for athletes to maintain proper muscle function and increase muscle size. Great addition to animal protein.
- WHOLE FOOD NUTRITION – take a moment to consider that nature has provided us with sources of what we need. Perhaps rethink your primary method of getting nutrients. Perhaps the vitamins shouldn’t be our primary source of getting what we need.
- Benefit: Source of Calcium. There are 205 milligrams of calcium in a serving of chia seeds. Calcium is an important component in bones and teeth, and it is used during muscle contractions, blood clotting and hormone secretion. Adequate calcium intake during all stages of life reduces the risk of developing osteoporosis during the later years. Great alternative source of calcium.
- Benefit: Hydration. Chia seeds absorb 10 times their weight in water, and when they are soaked, they form a gel. Chia seed gel provides athletes with important nutrients along with water for hydration.
- Benefit: Balance Blood Sugar. This information is important to everyone, not just the diabetic. Keeping balanced levels of blood sugar is important for both health and energy. Blood sugar may spike after meals, especially if you eat high-starchy foods or sweets. This can lead to ‘slumps’ in your day where you feel tired and out of energy. By balancing your blood sugar, you not only lower your risk for type 2 diabetes, but you also ensure steady, constant energy throughout your day. But how does the Chia Seed help with this? Both the gelling action of the seed, and it’s unique combination of soluble and insoluble fiber combine to slow down your body’s conversion of starches into sugars. If you eat chia with a meal, it will help you turn your food into constant, steady energy rather than a series of ups and downs that wear you out.
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Source: mayoclinic.org
Top 10 Magnesium Rich Foods
#1: Dark Leafy Greens (Raw Spinach)
| Magnesium in 100g | 1 Cup Raw (30g) | 1 Cup Cooked (180g) |
| 79mg (20% DV) | 24mg (6% DV) | 157mg (39% DV) |
Other Greens High in Magnesium (%DV per cup cooked): Swiss Chard (38%), and Kale (19%).
#2: Nuts and Seeds (Squash and Pumpkin Seeds)
| Magnesium in 100g | 1/2 Cup (113g) | 1 Ounce (28g) |
| 534mg (134% DV) | 606mg (152% DV) | 150mg (37% DV) |
Other Nuts and Seeds High in Magnesium (%DV per 1/2 cup):Sesame Seeds (63%), Brazil Nuts (63%), Almonds (48%), Cashews (44% DV), Pine nuts (43%), Mixed Nuts (39%), and Peanuts (31%), Pecans (17%), Walnuts (16%)
#3: Fish (Mackerel, not goldfish. 😉 )
| Magnesium in 100g | Per 3oz Fillet (85g) |
| 97mg (24% DV) | 82mg (21% DV) |
Other Fish High in Magnesium (%DV per 3oz fillet (85g)): Pollock (18% DV), Turbot (14% DV), Tuna (14% DV), and most other fish at an average of 8% DV.
#4: Beans and Lentils (Soy Beans)
| Magnesium in 100g | 1 Cup Cooked (172g) |
| 86mg (22% DV) | 148mg (37% DV) |
Other Beans and Lentils High in Magnesium (%DV per cup cooked):White Beans (28%), French Beans (25%), Black-eyed Peas (23%), Kidney Beans (21%), Chickpeas (Garbanzo) (20%), Lentils (18%), Pinto Beans (16%).
#5: Whole Grains (Brown Rice)
| Magnesium in 100g | 1 Cup Cooked (195g) |
| 44mg (11% DV) | 86mg (21% DV) |
Other Whole Grains High in Magnesium (%DV per cup cooked): Quinoa (30%), Millet (19%), Bulgur (15%), Buckwheat (13%), Wild Rice (13%), Whole Wheat Pasta (11%), Barley (9%), Oats (7%).
#6: Avocados
| Magnesium in 100g | 1 Avocado (201g) | 1/2 Cup Pureed (115g) |
| 29mg (7% DV) | 58mg (15% DV) | 33mg (9% DV) |
An average avocado provides 322 calories, half a cup pureed contains 184 calories.
#7: Low-Fat Dairy (Plain Non Fat Yogurt)
| Magnesium in 100g | 1 Cup (245g) |
| 19mg (5% DV) | 47mg (12% DV) |
Other Dairy Foods High in Magnesium (%DV per 100g): Goat Cheese (Hard) (14% DV), Nonfat Chocolate Yogurt (10% DV) and Nonfat Mozzarella (8%).
#8: Bananas
| Magnesium in 100g | 1 Medium (118g) | 1 Cup Slices (150g) |
| 27mg (7% DV) | 32mg (8% DV) | 41mg (10% DV) |
#9: Dried Fruit (Figs) (caution: sugar content)
| Magnesium in 100g | 1/2 Cup (75g) | 1 Fig (8g) |
| 68mg (17% DV) | 51mg (13% DV) | 5mg (1% DV) |
Other Dried Fruit High in Magnesium (%DV per 1/2 cup): Prunes (11%), Apricots (10%), Dates (8%), and Raisins (7%).
#10: Dark Chocolate
| Magnesium in 100g | 1 Square (29g) | 1 Cup Grated (132g) |
| 327mg (82% DV) | 95mg (24% DV) | 432mg (108% DV) |
1 square of dark chocolate provides 145 calories.
Being low in Magnesium is serious business
Magnesium Deficiency is serious business, and athletes need to pay attention to this one!
Magnesium is arguably the most important mineral in the body.
“Every known illness is associated with a magnesium deficiency and it’s the missing cure to many diseases.”According to Dr. Norman Shealy.
Ok. I’m not sure about EVERY known illness but the point is still very valid.
Magnesium is crazy important!
Not only does magnesium help regulate calcium, potassium and sodium, but Magnesium (Mg) is essential for cellular health and is a critical component of over 300 biochemical functions in the body.
Even glutathione, your body’s most powerful antioxidant that has even been called “the master antioxidant”, requires magnesium for its synthesis.
Unfortunately, most people are not aware of this and millions suffer daily from magnesium deficiency without even knowing it.
Causes of Magnesium Deficiency
Once thought to be relatively rare, magnesium deficiency is more common than most physicians believe. Here’s why:
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- Soil depletion – Genetically modified organisms (GMO) and the chemicals in our food have created a recipe for disaster. As minerals are removed, stripped away, or no longer available in the soil, the percentage of magnesium present in food has decreased.
- Digestive disease, like leaky gut can cause malabsorption of minerals including magnesium. Today, there are hundreds of millions of people who aren’t absorbing their nutrients. Also, as we age our mineral absorption tends to decrease, so the probability of having a deficiency increases across the board.
- Chronic disease and medication use is at an all-time high. Most chronic illness is associated with magnesium deficiency and lack of mineral absorption. Medications damage the gut which is responsible for absorbing magnesium from our food.
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Should you worry about magnesium deficiency?
Maybe, maybe not, it all depends on your risk factors and presenting symptoms which are covered in this article. Also, approximately 80% of people have low levels of magnesium so the chances are you are probably deficient.
Take note of this…only 1% of magnesium in your body is in your bloodstream, so often you can have deficiency and it would not even be discovered by a common blood test.
Magnesium Deficiency Symptoms
Many people may be magnesium deficient and not even know it. But here are some key symptoms to look out for that could indicate if you are deficient:
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- Leg Cramps
70% of adults and 7% of children experience leg cramps on a regular basis. Because of magnesium’s role in neuromuscular signals and muscle contraction, researchers have observed that magnesium deficiency is often to blame.More and more health care professionals are prescribing magnesium supplements to help their patients. Restless leg syndrome is another warning sign of a magnesium deficiency. To overcome both leg cramps and restless leg syndrome you will want to increase your intake of both magnesium and potassium.
- Insomnia
Magnesium deficiency is often a precursor to sleep disorders such as anxiety, hyperactivity and restlessness. It has been suggested that this is because magnesium is vital for GABA function, an inhibitory neurotransmitter known to “calm” the brain and promote relaxation.Taking around 400mg of magnesium before bed or with dinner is the best time of day to take the supplement. Also, adding in magnesium rich foods during dinner like spinach may help.
- Muscle Pain / Fibromyalgia
A study published in Magnesium Research examined the role magnesium plays in fibromyalgia, and uncovered that increasing magnesium consumption reduced pain and tenderness and also improved immune blood markers. Oftentimes linked to autoimmune disorders, this research should encourage fibromyalgia patients because it highlights the systemic effects that magnesium supplements have on the body. - Anxiety
As magnesium deficiency can affect the central nervous system, more specifically the GABA cycle in the body, it’s side effects can include irritability and nervousness. As the deficiency worsens it causes high levels of anxiety and in severe cases depression and hallucinations. Magnesium is needed for every cell function from the gut to the brain, so it is no wonder that it affects so many systems. - High Blood Pressure
Magnesium works partnered with calcium to support proper blood pressure and protect the heart. So when you are magnesium deficient, often you are also low in calcium and tend towards hypertension or high blood pressure. - Type II Diabetes
One of the 4 mains causes of magnesium deficiency is type II diabetes but it is also a common symptom. UK researchers, for example, uncovered that of the 1,452 adults they examined low Mg levels were 10.51 times more common with new diabetics and 8.63 times more common with known diabetics. - atigue
Low energy, weakness and fatigue are common symptoms of magnesium deficiency. Most chronic fatigue patients are also magnesium deficient. - Migraine Headaches
Magnesium deficiency has been linked to migraine headaches due of its importance in balancing neurotransmitters in the body. Double-blind placebo-controlled studies have proven that 360 – 600mg of magnesium daily reduced the frequency of migraine headaches by up to 42%. - Osteoporosis
The National Institute of Health reports that, “The average person’s body contains about 25 grams of magnesium, and about half of that is in the bones.” This is important to realize, especially for the elderly, who are at risk of bone weakening.
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Are you at risk?
So who is most susceptible to a magnesium deficiency?
According to the National Institute of Health (NIH), not every one is created equal in regards to metabolizing and assimilating magnesium. In fact, certain people are inherently at a greater risk of developing Mg deficiency. Magnesium deficiency can be inherited genetically as an inability to absorb this important mineral. Also, a diet low in high magnesium foods, or even emotional or work stress can drain magnesium from the body. Whether inherited, through a deficient diet, or even stress, a magnesium deficiency can lead to side effects of migraines, diabetes, fatigue and more! The 4 most prominent at-risk groups include:
People with GI complaint, Type II diabetes, Elderly and people struggling with alcohol dependence.
Excessive drinking often experience Mg deficiency because of a combination of the reasons above. The easiest way to understanding this is to see alcohol as an “anti-nutrient.” It literally sucks the nutrients out of your cells, and prevents proper absorption/utilization of the vitamins and minerals that you consume. I would even go one step further and suggest that regular recreational alcohol use, not just alcohol dependence, can lead to Mg problems. Consuming 1-2 glasses of wine a week is fine for most people but much more than that is highly taxing on your liver. Alcohol can also deplete the minerals in your body because it causes dehydration, gut floral imbalance, immune system compromise, disturbed sleep patterns, and premature aging
So, what if you don’t fit in any of these buckets and you’re young, vibrant, and seemingly healthy? Does this mean that you’re off the hook? Not exactly.
Magnesium used to be abundantly present in most foods. However, in recent years food has less and less magnesium due to the farming practices and changes in growing cycles over the last century.
Studies have shown, for example, that the produce we eat holds a shadow of the nutritional quality that they did just 60 years ago.
According to a 2011 report published in Scientific American:
“The Organic Consumers Association cites several other studies with similar findings: A Kushi Institute analysis of nutrient data from 1975 to 1997 found that average calcium levels in 12 fresh vegetables dropped 27 percent; iron levels 37 percent; vitamin A levels 21 percent, and vitamin C levels 30 percent.”
A similar study of British nutrient data from 1930 to 1980, published in the British Food Journal, found that in 20 vegetables the average calcium content had declined 19 percent; iron 22 percent; and potassium 14 percent. Yet another study concluded that one would have to eat eight oranges today to derive the same amount of Vitamin A as our grandparents would have gotten from one.
The bottom line is that even if you eat a completely organic, non-GMO raw food diet, you’re still at risk because of soil depletion and our current capitalistic farming practices.
START WITH MAGNESIUM RICH FOODS FIRST!!!
Even with this, you still want to make sure you are getting plenty of high magnesium foods in your diet and if you want a comprehensive list check out my article on the TOP 10 MAGNESIUM RICH FOODS.
Best Magnesium Supplements
If you think you might be more severely magnesium deficient and you want to improve your levels more quickly you may consider taking an all-natural supplement.
- Magnesium Chelate
- A form of magnesium bond to multiple amino acids that is in the same state as the food we consume and highly absorbable by the body.
- Magnesium Citrate
- This is magnesium with citric acid, which has laxative properties so is often taken for constipation.
- Magnesium Glycinate
- A chelated form of magnesium that tends to provide high levels of absorption and bioavailability and is typically considered ideal for those who are trying to correct a deficiency.
- Magnesium Theonate
- A newer, emerging type of magnesium supplement that appears promising, primarily due to its superior ability to penetrate the mitochondrial membrane, and may be the best magnesium supplement on the market.
- Magnesium Chloride Oil
- This form of magnesium is in oil form. It can pass through the skin and into the body. For those who struggle with digestive issues like malabsorption this is the best form of magnesium to take.
NOTE: Just as a reminder, when taking 600mg or more of magnesium, 20% of people taking magnesium as a supplement can experience diarrhea.
Why Green Smoothies make you warm, even if you’re that “cold hand person”
Kale, and cruciferous veggies in general, that you might be putting in your smoothies will make you warm. This is because, along with all the awesome benefits of this food group, they contribute to vasodilation.
Vasodilation occurs when blood vessels expand, allowing larger amounts of oxygen and nutrient-rich blood to the muscles of the body. What results is that wonderful feeling of skin and muscle swelling which is called the “pump” after an intense workout, or the “runner’s high” after an invigorating run.
There are several ways to increase vasodilation. As mentioned, intense exercise is the best way to open up your blood vessels.
However, for the elderly or infirmed who cannot participate in rigorous exercise, massage is used to better circulate the blood and increase vasodilation.
Or if you are an athlete that needs targeted/localized increased blood blood to promote healing… Essential oils are often used for this purpose which combines the beneficial elements of such natural ingredients as lemon, lemongrass, marjoram, cypress and myrtle, all of which have been used since ancient times to dilate capillaries and improve circulation.
Prescription vasodilators can also be obtained through a doctor, blah blah blah. Call if you need to.
Natural Vasodilators and Their Sources
When it comes to exercise, vasodilation occurs naturally within the body. Nitric oxide is a powerful vasodilator and its effects are increased by eating foods rich in nitrates, flavonoids, L-arginine and other natural vasodilators.
Nitrates are contained in such foods as spinach, leaf lettuce and beets. When eaten, the saliva in the mouth turns natural nitrates into nitrites which then get swallowed and arrive in the stomach where nitrite is converted into nitric oxide by gastric acid. Nitric oxide is then used by the body to relax and dilate the walls of blood vessels.
Flavonoids play another key role in producing nitric oxide and can be found in foods like broccoli, spinach, kale, hawthorn and dark chocolate. Flavonoids magnify the effect of nitric oxide synthase which is the catalytic enzyme used in nitric oxide production. Therefore, flavonoids increase the activity of nitric oxide synthase which, in turn, increases the amount of nitric oxide produced by the body. The more nitric oxide coursing through the body, the more dilated the blood vessels become.
The amino acid L-arginine is another powerful vasodilator which research is finding is used by the body to assist with the synthesis of nitric oxide. Natural food sources which supply L-arginine are red meat, chicken, fish, cheese, milk and eggs. You can also obtain it from almonds, walnuts and cashews.
You DESERVE the BEST! Let’s make 2015 crazy awesome.
Hey SuperStar!
Check it out! 2014 has come to a close. And here we are, celebrating 2015. And you know what!? I’m crazy excited. I’ve got some big plans for myself. Can’t wait to see how it all shakes out.
I’ve been working on my dream board. Wishing. Dreaming. Having a blast.
And I CAN NOT believe what a year 2014 was. When I slowed down a bit to take a ganger at the year. OMG! Have you done that? Have you stopped to think about all the things you accomplished?
Is there a list of carry overs?
Hey, that’s ok. If you’re like me…I set goals like I’m a hungry girl in the store. There is always too much in the end. But that’s how I roll. I plan big, go for all I can think up. What ends up happening is always super crazy awesome. The left overs, I move to the next year. No biggie (And if you find that you have the same left overs year to year, well, that’s something to think about, get help on)!
I wanted to give you something to think about before you set your goals.
What makes you CRAZY HAPPY!?!?!
Write it down. The color blue. Birds eating out of the feeder on the porch. Good home cooked food. Sunsets. Facebook posts about friends having a blast. Pig vidoes. Warm kisses in the morning. Little boy hugs. Cuddling with the dog.
WHAT MAKES YOU CRAZY HAPPY!?!?!?
I challenge you ROCKSTARS out there to make a list of 50 to 100 things that makes you happy.
Then work to set some goals.
READ THIS: These goals work manifest much easier if they align with what makes you CRAZY HAPPY!
I AM SENDING YOU ALL A BIG FAT HUG!!!
You’re the best!
Easy Curry Chicken w/Chickpeas in Slow Cooker
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Your brain LOVES fats
Simple Food Habits to Help You Preserve Your Precious Brain
Although the brain is such a complex organ, determining who we are and how we navigate our way through this world, its maintenance and care doesn’t have to be complicated. Just keep these basic facts in mind:
- Your Brain Loves Fat
- 60 percent of your brain is made up of fat, so the kind of fat that you need to consume has to be of a very high quality. Your brain is especially fond of omega-3 fats, but it also needs omega-6 fats. These essential fats are very delicate and prone to damage, so you need to consume an undamaged blend.
- Your Brain Loves Water
- The largest component in your body is water, so you need to consume enough clean, uncontaminated water to keep your body and brain well hydrated.
- Your Brain Loves Protein
- Protein is important not just for building muscle, but also for keeping your neurons talking effectively. If you don’t eat enough good quality protein, your neurons battle to chat to each other, and you could find it difficult to concentrate, leading to memory challenges. Protein should be organic if it comes from an animal, and you need to combine grains with legumes to make complete protein if you are a vegetarian.
- Your Brain Is The Greediest Organ In Your Body
- Your brain is the most energy hungry organ in your body. It needs a constant, stable supply of good quality carbohydrates. Vegetables and low-sugar fruit provide good, fresh sources of carbohydrates for sustained energy production, while processed and refined carbohydrates provide short-term energy fixes.
Choose whole grains and legumes for sustained energy release too, and your brain will enjoy optimal energy supply. A wide variety of fresh produce will also supply vitamins and minerals that your brain needs to function optimally.
- Your Brain On Coffee
- Caffeine supplies a quick rush of energy to your brain, because it stimulates the release of adrenaline. This makes you feel energetic to start with, but this soon tapers off, leaving you in need of another “fix”. Try one of the great herbal teas available, or opt for plain old-fashioned water, with a dash of lime. Most people don’t need another stress kick, and this is exactly what coffee provides.
- Your Brain Needs The Right Carbohydrates
- Think of what you crave. If it is chocolate and lollies, you are probably experiencing unstable glucose levels because of processed carbohydrate consumption, so you have to wean yourself from these insidious addictions. When people are tired from lack of sleep, ongoing stress and feeling overwhelmed, they usually reach for a quick sugar-fix to give them a spurt of energy.
A great green drink, full of nutrient-rich compounds, can help to get your blood glucose more stable, and lead to less cravings. Eating the right fats helps immensely too, because when they are supplied with the right fats, your cells produce energy more efficiently. This keeps your energy levels high, which leads to less energy slumps and chocolate-fixes.
- What Goes On In Your Gut Will Affect What Goes On Between Your Ears
- Contrary to popular belief, you aren’t what you eat – you are what you absorb. This means that you need to sort out any digestive difficulties you may be experiencing. Your food needs to be digested, absorbed and waste eliminated effectively, before you can be optimally healthy. Your brain can only receive the nutrients that are absorbed, so it makes perfect sense to ensure your gut is working well.
- If Your Body Doesn’t Like A Food, Your Brain Will Object Too
- If you are intolerant to any food, such as wheat or dairy, your brain will battle to stay alert and focused. This will of course affect your memory negatively. Researchers are still working on exactly why food intolerance affects the brain so negatively, but if you suspect you may be intolerant to a specific food, leave it out of your diet for a couple of weeks, and see how you feel. Interestingly, the foods that you crave are often the ones that don’t agree with you, as they produce an addictive-like response in your body. So, if you think you can’t live without it, the chances are your body – and brain – can do without it.
- Food Additives Don’t Add Up To Better Brain Function
- Check the labels on the foods that you are eating. If you eat lots of fresh produce there are no labels, but there are additives in tinned and processed foods that may be causing harm to your body and brain. Many additives are simply present in the product to make the product shelf-stable, thus avoiding any loss of income for the manufacturer. Furthermore, some additives are actively dangerous, like MSG, which is an excitotoxin, causing neuron damage, and eventually loss, when consumed in excess.
- Eat Breakfast Like A King To Keep Your Brain Happy Throughout The Day
- Whether you have breakfast doesn’t just determine your weight, it also determines how your brain will work during the day. When people miss breakfast they are setting themselves up for weight gain, because they tend to eat more during the day. Furthermore, focus, memory and mood are all influenced negatively by a lack of breakfast. If you are not hungry when you wake up, consider taking your breakfast with you.
As it’s best to eat only after you’ve been awake for about an hour, it may pay you to prepare your breakfast, and eat it when you arrive at your destination. It sure beats a cup of coffee and a muffin at your desk. Otherwise, you can go to bed earlier, wake up in time to exercise, and then eat your breakfast.
These tips may take some time to implement, but even changing only one to start with is a move in the right direction.
How Many Of These Brain Tips Are You Already Doing?
Delia McCabe lost her enthusiasm for the “talking cure” after completing her Master’s degree in Psychology. She had discovered that what you eat affects your brain function and that until the brain is properly nourished, no amount of talking will get it working properly. With the brain being 60 percent fat, Delia decided to devote her time to extensive research into the biochemistry of fats and oils. She wanted to understand what kind of fats the brain requires to function optimally. She discovered how toxins and fats are linked and how your cells work poorly when exposed to toxins and suboptimal nutrition. Her research led her to study how poor nutrition exacerbates stress and impacts mental health. Delia’s goal is to arm people with the knowledge they need to minimize their stress and help them live their lives optimally through feeding their brains correctly. She developed a unique step-by-step plan to help them modify their eating habits without adding stress to their lives. Her motto is “Feed Your Brain, Change Your Life”.
Source: DeliaHealth
Cheesecake Brownies that don’t jack up your blood sugar
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