20+ Dash Waffle Maker Recipes To Make At Home

20+ Dash Waffle Maker Recipes To Make At Home

Remember when the dash mini waffle maker craze began? I swear, I saw it everywhere – first, classic takes on regular waffles and then more and more tasty, delicious recipes. Bacon and cheddar cheese waffles? Yep. Red velvet waffles? It’s somewhere on the internet too.

finished keto waffles

We obviously got influenced as well and got the dash mini waffle maker ASAP. And to be honest with you, this was not a one time trendy hit – it’s still with us here, especially when we want something quick to eat.

How to use a mini waffle maker?

Using a mini waffle maker is one of the easiest things in the world. All you need to do is follow these simple steps:

  1. Plug in the waffle maker. Make sure there is no water around and the surface area is clean and free of any mess.
  2. Wait for the light to turn off. This simply means the waffle iron is hot enough and ready to use.
  3. Pour the batter in.
  4. Close the mini waffle maker. The light will turn on.
  5. Wait for the light to turn back off.
  6. You’re all set!

How to clean a Dash mini waffle maker?

I used to hate cleaning out any waffle maker or even panini maker I’ve ever had. Scrubbing left and right, always dealing with burnt pieces… what a nightmare!

There’s an easy way to clean a dash mini waffle maker in just minutes

First, warm it up until its fully heated to loosen up any grease or cheese. Unplug it.

Then, take a few pieces of paper towel, fold them, and dampen with warm water. Make sure they’re not soaked, just lightly wet.

Place them inside of the waffle maker and close it up for a few minutes. You’ll hear all kinds of sounds and sizzles, but don’t worry – you’re mini waffle maker is about to be squeaky clean.

Take it out and wipe it down. Just in case you have any bits left (which I’ve never had, but just in case) use a clean toothbrush.

21+ Best Dash Waffle Maker Recipes

Ready for a list of the best keto waffles ever? Read on to find out our favorite picks!

1. Keto Protein Waffle Recipe – KetoConnect

These keto protein waffles are an absolute staple in our household. You can eat them sweet with whipped cream and maple syrup, or turn them into savory waffles with guacamole or any other topping you like.

All you need is a fork, a bowl and a waffle maker. Each waffle contains 1 gram of net carbs and over 15 grams of protein, so if you’re on the High Protein Ketogenic Diet to build muscle, this is a perfect meal for you.

2. Keto Classic Waffle Recipe – KetoConnect

Get bothered easily by an eggy waffle taste? No worries! These almond flour and coconut flour based keto waffles taste just like the real thing. Although they’re classic waffles, I prefer to eat them sweet with fresh berries, ice cream or whipped cream.

Grab your waffle maker and make them in just 15 minutes. At less than 5 grams of carbs per serving, you won’t get kicked out of ketosis. Plus, each one contains almost 40 grams of fat, so you’ll hit your daily fat goal in no time.

3. Keto Cauliflower Waffles with Bacon & Cheddar – KetoConnect

If you love anything cauliflower, you’ll definitely fall in love with this recipe too. If you find it difficult to incorporate more vegetables into your low carb lifestyle, these keto waffles made with cauliflower, bacon and cheddar cheese will hit the spot.

I’m not always a fan of a sweet breakfast and these are delicious, savory and just perfect. In just 30 minutes you can make six of these and share with your family or meal prep them for the next day or two. Plus, they’re less than 3 grams of carbs per waffle!

4. Keto Wonder Bread Chaffles Recipe – KetoConnect

Ever heard of wonder bread? It’s the easiest way to prepare keto friendly bread without all the carbs. Now, you can also make it in a mini waffle maker! It’s fluffy, delicious, and calls for 4 ingredients – mayo, egg, almond flour and baking powder.

With only 179 calories per waffle, you can eat a few and not worry about your daily calorie count if you’re on the ketogenic diet for weight loss. Plus, they’re only 2g of net carbs!

5. Keto 5-Minute Chaffles Recipe – KetoConnect

This is one of the best recipes I’ve got in store for you when it comes to the ketogenic diet. These delicious breakfast waffles are made with 2 ingredients onlyeggs and shredded cheddar cheese. That’s it, nothing else.

Simply heat up your dash mini waffle maker, beat eggs together in a small bowl until combined, add cheese and place in the waffle maker. How’s that for the easiest keto lifestyle recipe on the face of Earth?

6. Keto Cinnamon Roll Chaffles Recipe – Butter Together Kitchen

Wait, you can have cinnamon roll waffles on keto without all the carbs? That’s right! Butter Together Kitchen has absolutely killed it with this easy, 15-minute recipe made for a dash mini waffle maker. Don’t worry about the mozzarella cheese inside – it’s such a versatile ingredient you won’t even taste it.

For the icing, Butter Together Kitchen recommends whipped cream with a bit of cinnamon so you can get the perfect cinnamon roll waffles. A bit of powdered sugar substitute on top and you’re all set for a delicious breakfast.

You may also like our keto cinnamon rolls recipe!

7. Keto Peanut Butter Chaffles Recipe – KetoFocus

These peanut butter waffles are full of healthy fats and protein to fill you up for the day. All you need is a mini waffle iron, an egg, some mozzarella cheese, peanut butter, monk fruit and vanilla extract to bring out all the flavors.

KetoFocus writes that if you want to put a bit more taste and richness into these waffles you can add more peanut butter, whipped cream on top and sugar free chocolate syrup on top.

8. Keto Dairy Free Chaffles Recipe – Sugar-Free Mom

Can’t do mozzarella cheese or cream cheese in your waffles because you’re lactose intolerant? Brenda from Sugar-Free Mom came up with these awesome dairy free batter for your dash mini waffle maker. They’re only 109 calories, made in just about 5 minutes.

The secret ingredient here is beef gelatin powder, which holds the mixture together without being clumpy or breaking apart. Although they’re based on coconut flour, I can guarantee you – you can eat it sweet with chocolate chips or keep it savory and use it as a sandwich.

9. Keto Bacon, Egg, And Cheese Chaffles Recipe – Saving You Dinero

Saving You Dinero love their dash mini waffle maker just as much as we do, and their breakfast waffles are to die for. You can never go wrong with a bacon, egg, and cheese combination and when it comes to these waffles… well, they’re delicious.

With only three ingredients and a mini waffle iron you can make these in less than 5 minutes (only 2 and a half minutes for cooking!). They also recommend sprinkling a little bit of extra cheese on top of the batter to give these waffles a crispy, cheesy flavor.

10. Keto Cheddar Jalapeno Chaffles Recipe – LowCarbingAsian

This combination is so delicious I’m actually salivating here. They’re crispy, flavorful and really easy to make even if you’re not a perfect cook. All you need is a mixture of egg, cheese and your favorite seasonings such as garlic powder to tie it all together and cook it on your mini waffle maker.

Each waffle is around 1.5 grams of net carbs and the total time to make these is 7 minutes. How’s that for an easy, quick and keto diet approved breakfast?

11. Keto Buffalo Chicken Chaffles – Adventures of a Nurse

One of the best things of owning a dash mini waffle maker is that there are so many delicious recipes to choose from! These keto buffalo chicken chaffles are the perfect savory snack or meal. This recipe is easy and quick to make, plus it will definitely satisfy any spicy cravings you may have.

Grab some leftover shredded chicken, cheese, hot sauce and a few other ingredients to make these delicious low carb waffles. To be honest with you, this is probably one of the best recipe ideas I’ve seen online when it comes to coming up with creative recipes for a mini waffle maker!

13. Keto Easy Oreo Chaffles Recipe – Low Carb Yum

Alright alright, enough with the savory recipes – let me tell you something about these amazing low carb Oreo chaffles recipe! They’re not only sweet and easy to make for breakfast – they will also remind you of the original Oreo cookies without all the carbs and sugar.

In order to get the best results, aside from using a dash mini waffle maker, Low Carb Yum also recommends using a smoothie blender to avoid any clumps and make the batter as uniform as possible. Eat them with sweetened cream cheese, chocolate sauce or serve just as they are.

14. Keto Pumpkin Chaffles Recipe – That Low Carb Life

Ready for the pumpkin craze? Fall is right around the corner, mornings are getting colder and aside from the usual pumpkin spiced latte there’s nothing wrong with having pumpkin waffles either! You can make these in under 20 minutes, just grab a waffle maker and simple ingredients.

All you need is cooking spray, 2 large eggs, some pumpkin puree, pumpkin pie spice, coconut flour, vanilla extract and shredded mozzarella cheese. Don’t worry, your batter won’t taste like cheese at all. Dust it off with a bit of powdered erythritol and you’re all set!

Not sure about waffles, but want to check out other pumpkin ideas? Check out our post on The Best Keto Pumpkin Recipes!

15. Keto White Bread Chaffles Recipe – Butter Together Kitchen

White bread is one of those things I miss the most on the keto diet. It’s high in carbs, so having even half of a sandwich can quickly kick me out of ketosis and hold off my keto goals. Plus, the “carb hangover” isn’t even worth it.

However, these keto white bread chaffles are a perfect substitute for bread in any sandwich! All you need is an egg, almond flour, mayonnaise, baking powder and a teaspoon of water. Just whip out your mini waffle iron, mix the ingredients together and enjoy a crispy, fluffy waffle at any time of the day.

16. Keto Churro Chaffle Recipe – Sweet As Honey

These waffles are something between delicious cinnamon rolls and chocolate goodness. If you miss eating churros on the keto diet, you’ll absolutely fall in love with this recipe. They’re only 1.3 grams of net carbs per serving, so no need to worry about spiking your blood sugar or going over your daily carb limit.

Sweet As Honey recommends making it in a dash mini waffle maker and then cooling it down for about 5 minutes before eating for the perfect crispy texture.

17. Keto Grilled Cheese Chaffle Recipe – Low Carb Nomad

I’m a fan of all waffle maker keto recipes, but this one is definitely one of my favorite. Yummy waffles aren’t hard to come by especially since they’re so easy to make, but a grilled cheese is something out of this world – especially on a low carb diet!

Grab your mini waffle maker and an egg, garlic powder, shredded cheddar, American cheese and butter. That’s basically all you need to make this chaffle and enjoy it for breakfast, lunch or dinner. Plus, it’s only 3 grams of net carbs!

18. Keto Gingerbread Chaffle Recipe – KetoFocus

Here’s another absolute banger from KetoFocus – gingerbread waffles. Since we’re coming in hot into the fall season, I can’t imagine not making these at least once. Just add a bit of sugar free, keto maple syrup and enjoy it at any time of the day.

As long as you have the ingredients ready, prep time and cooking time shouldn’t take you more than 10 minutes total. Serve them as is or with cream cheese on top to add extra fat and protein to your meal.

19. Keto Spinach And Artichoke Chicken Chaffle Recipe – Midget Momma

Honestly, you don’t even need to eat these waffles for breakfast – when I made them, they’re perfect for lunch or dinner. I agree with Lauren from Midget Momma, these are also perfect when dipped in sour cream. Absolutely tasty, filling and flavorful!

Each waffle is only 3 grams of net carbs, but 11 grams of protein. If you’re on keto to lose weight, these chaffles are both low carb and low calorie. Once you try this recipe you won’t leave your mini waffle maker alone!

20. Keto Garlic Parmesan Chaffles Recipe – Explorer Momma

I know garlic bread is not approved on the keto diet, but these keto garlic Parmesan waffles are as close as it can get to that garlicky carb taste. Total time including prep time takes only 7 minutes, so even if you’re busy in the morning trying to get out of the house quickly, you can always make these to go.

All you need is one egg, cheddar cheese, Parmesan cheese, minced or powdered garlic and sea salt. Explorer Momma recommends using a cooking spray before putting the batter into your mini waffle iron so it doesn’t stick. Top it with green onion or anything you wish!

21. Keto Chocolate Chaffles Recipe – Low Carb No Carb

Not only are these keto and gluten free, they’re also grain free and diabetic friendly. These mini waffles are fluffy with a perfect chocolate taste. If you want them to be more crunchy, you can replace cream cheese with mozzarella cheese.

Honestly these also make perfect waffle cones – just mold them right after you take them off the waffle iron and stuff with keto vanilla ice cream or whipped cream for a delicious desert treat.

Do you have a favorite chaffle recipe?

Let us know in the comments which recipe is your favorite!

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Is Keto Gluten Free? (It Might Not Have To Be)

Is Keto Gluten Free? (It Might Not Have To Be)

This question has been popping up lately left and right all over the internet. Is keto gluten free? Is eating gluten on keto diet okay? I’ll answer all the questions you might have about the relationship between the ketogenic diet and gluten free diet in this post.

blueberry muffins on a cutting board next to a bowl of blueberries

If you think that going on a gluten free keto diet will help you with weight loss, that may not always be the case. Gluten in itself doesn’t cause weight gain and it doesn’t raise blood glucose. It’s actually the other way around – those who are gluten free may benefit from eating low carb foods since it’s easy to avoid gluten on the ketogenic diet.

Curious to know what kind of a role does gluten play in low carb diets including the ketogenic diet? Read on to find out all you need to know!

The Relationship Between Gluten and Carbs

Glucose, gluten, gluten free, carbs, no carbs… all of this can get pretty confusing. Although there is a relationship between gluten and carbs, it may not be what you think exactly.

Both gluten and carbs are commonly found in high-carb foods like wheat, barley etc. Obviously we can’t eat those on the keto diet. Well, those who have celiac disease and are on a gluten free diet can’t eat them either.

While it is a known fact that carbohydrates impact blood sugar levels, there is no research which supports the claim that gluten affects blood sugar at all. It’s actually the carbohydrates and sugars in a given food that cause insulin spikes, not the gluten itself.

However, it’s important to remember (I find it quite amusing to be honest) there are links between type 1 diabetes and celiac disease. I know diabetes and blood sugar spikes go hand in hand, but that still doesn’t mean gluten affects insulin levels in any way.

Does Keto Mean it is Gluten Free?

Not necessarily. However, most keto diet friendly products are gluten free. Let’s break it down in simple terms.

Keto diet is a low carb way of eating, where one should consume high fats, moderate protein and restrict carbohydrate intake to around 20-30 grams per day. Some of the foods forbidden on a low carb diet are breads, bagels, rice, wheat, grains, crackers and sweets – just to name a few.

Unsurprisingly, all of these foods contain gluten – unless otherwise specified that it’s gluten free. But for the sake of this explanation, let’s just say these foods contain gluten all the time.

Now, gluten is a protein that is naturally found in:

  • cereals
  • crackers
  • pasta
  • bread
  • cakes
  • pastries
  • beer

And the list goes on and on. Sometimes, if you’re buying ready made food, those contain gluten too because it can become contaminated during manufacturing. We’re talking here about canned soups, chips, french fries, soy sauce, potato chips, vegetarian meat substitutes and many more.

pumpkin pancakes sliced with a fork

Is keto gluten free?

Not always. This depends on the approach of the person who is on a low carb diet and how they go about it. For example, some people will not eat a bite of bread at all. Even if doing so probably won’t kick you out of ketosis, some of us on a low carb diet just won’t do it.

Then, we have the IIFYM approach, which is short for “if it fits your macros”. If we get on a low carb diet with this approach, you’ll come across gluten filled products all the time. Those include things such as very low carb tortillas made with wheat, but not enough to kick you out of ketosis.

Same thing goes for keto pancakes, keto diet friendly cake mixes and many more. While those products are keto and low carb, they’re not gluten free products. Those who have a gluten sensitivity might have a serious negative reaction, and even worse if you have celiac disease.

Does Keto Need to be Gluten Free?

No, keto diet does not need to be gluten free. Even if you are on a very low carb diet, keep in mind that not all of the products you may consume are gluten free products.

For example, on keto, you may eat gluten in commercially-prepared broths, cold cuts, some processed cheese, mayonnaise, sausages, salad dressings and soy sauce.

One way to swap these for gluten free keto foods is to use coconut aminos instead of soy sauce, eat raw cheese, make your own homemade broths and avoid cold cuts altogether.

If you love mayonnaise, but you’re gluten sensitive, don’t worry. There are plenty of brands that sell gluten-free mayonnaise. Just look for the more natural or organic kinds and read the labels.

Does Gluten Affect Blood Sugar?

Gluten is a protein which can be found in rye, wheat or barley. Therefore, most of the things that we’re not supposed to eat on keto contain gluten, such as pasta, bread, cookies, cereal, cakes, crackers.

Even foods such as canned soups, chocolates, salad dressings and soy sauce have gluten in them! If you’re following a clean keto diet where you make most of your foods at home and stay away from pre-packaged, processed foods you shouldn’t worry about this much.

While gluten is found in high carb foods, those are the ones that can raise blood sugar levels – not gluten itself. Therefore, even if they food you eat is gluten free, it may still impact your blood sugar and be quite high in carbs.

Full loaf of keto banana bread

Can I Lose Weight on a Gluten Free Diet?

There’s absolutely no correlation between a gluten free diet and weight loss. If you have celiac disease or gluten sensitivity, your body does a bad job at nutrient absorption, mainly due to an irritable bowel syndrome which is closely associated to gluten sensitivities.

In fact, once you go gluten free, providing you have issues with gluten, you might even gain a bit of weight at first because your body will finally start absorbing all the nutrients it needs. Although this may seem counterintuitive, this is a good sign!

However, many people who went on a gluten free diet began to eat healthier in the long run. Instead of binging on sandwiches and breads, they begin to incorporate whole foods into their diets and providing their bodies with all the vitamins and minerals needed for a healthy life.

Gluten free diets can cause some vitamin deficiencies as well. Researchers found that products used to replace gluten in foods commonly lack essential vitamins, minerals and nutrients which include:

  • fiber
  • vitamin D
  • vitamin b12
  • folate
  • zinc
  • magnesium
  • calcium

This is why eating a well balanced gluten free lifestyle is more important than just eating gluten free for the sake of it.

However, if you decide to go keto and gluten free at the same time, I doubt you’ll have any issues with delivering those nutrients into your body. Especially because the ketogenic diet is filled with healthy meats, fish, seafood, eggs, vegetables and nuts.

Gluten-free Vs Keto diet

Gluten free diet means you are avoiding the protein found in wheat, rye and barley. It’s basically what gives bread its chewy texture, which is what a lot of people find comfort in. However, for some people, gluten can cause digestive issues, especially if you have celiac disease or a type of gluten sensitivity.

Gluten free does not automatically mean keto. Some foods allowed on the gluten free diet are fruits, beans, seeds, legumes, corn, oats, kasha and many more – which are not allowed on the keto diet.

There are also many ready made gluten free foods, such as bagels, breads, rolls, tortillas etc. None of these are keto foods, since they can easily kick you out of ketosis due to being high in carbs.

On the other hand, the ketogenic diet is a low carb, high fat diet and its main goal is to put you into a fat burning state of ketosis. You probably won’t produce ketones on a gluten free diet, especially if you don’t monitor your carbs.

a stack of four keto bagels on a cutting board with cream cheese in the background

While you don’t need to be gluten free to follow the keto diet, some people find that going gluten free makes it easier to stick to their daily carb count and calorie goals.

If you decide to go on a gluten free keto diet, make sure you pay attention to your macro nutrients. Eat foods high in healthy fats, pick low carb products and eat around 20 to 30 grams of carbs per day.

Additionally, watch all labels carefully. Even if a product is labeled keto, it might not be gluten free. Your best bet is to check out the label and see if it might contain gluten.

Same thing with gluten free foods, check how many carbohydrates there are per serving and if there is any added sugar.

Some of our favorite gluten free products are from The Great Low Carb Bread Company and Perfect Keto.

Is Keto Good for Celiac Disease?

I’m sure you’ve heard about this disease before, more and more people are finding out about either having it themselves or their close ones. In simple words, celiac disease is an autoimmune disorder where gluten causes an internal immune response where your body attacks your small intestines.

Although people with celiac disease aren’t visibly unhealthy, this is not a disease to take lightly. I know a lot of people call it a “trend”, but this couldn’t be further from the truth.

Those with celiac disease can have lasting damage to the intestines and block their body from absorbing nutrients. Some of the symptoms include vomiting, weight loss, diarrhea, constipation, migraines, anxiety, failure to thrive and many more.

There is only one way to combat celiac disease or celiac gluten sensitivity – eating gluten free. Although there are many gluten free products available nowadays, they can get quite expensive for the average person.

Some marketing may also be misleading, which can end up doing more harm than good in the long term.

The keto diet is a largely gluten free diet, so there has been a bit of buzz around it lately whether or not it’s just easier for someone to go keto rather than worry about what is and what isn’t gluten free.

But is keto completely gluten free? It depends. While a store bought low carb tortilla might not kick you out of ketosis, there’s an enormous chance it’s not gluten free. Sadly, even a few bites of it might cause an autoimmune reaction within the body of a person who suffers from celiac disease or celiac gluten sensitivity.

In general though, keto consists of mainly healthy fats, meat, fish, eggs, vegetables and nuts which all don’t have gluten unless otherwise specified on nutritional labels. And I say this just to remind you all that, for example, keto friendly foods such as packaged nuts may be contaminated with gluten.

So, should you try the low carb keto diet if you have celiac? I say YES! Especially because gluten intolerance is an autoimmune response and keto is known to reduce inflammation and gastrointestinal issues. It’s a total win win in my opinion.

A whole almond cake on a white serving tray with a piece cut out.

Keto Recipes for a Gluten Free Diet

We have plenty of recipes that are approved on a gluten free keto diet. To be quite honest with you, most of our recipes are in fact gluten free! Here are several gluten free keto recipes you might enjoy that will not affect your celiac gluten sensitivity:

  • Gluten Free Keto Bread – this amazing recipe is a staple in our house! You can make it in 40 minutes and enjoy a low carb friendly, gluten free bread without any wheat flour (or even coconut flour!). One slice is around 1g of net carbs.
  • Gluten Free Keto Empanadas – tasty, flavorful and grain free. These gluten free empanadas are made with mozzarella cheese, almond flour, cream cheese and eggs. We stuffed them with ground beef and shredded chicken, but you can add anything you’d like. Plus, they’re only 4g of net carbs per serving.
  • Gluten Free Keto Pumpkin Muffins – fall is right around the corner, but we make those no matter the season. With all the right ingredients, eliminating gluten is easy. Remember to use gluten free baking powder and you’re all set, even when it comes to baked goods.
  • Gluten Free Keto Pizza Crust – didn’t think that’s possible? Well, this chicken-based keto pizza crust is one of the most popular recipes on our page! Whether you avoid gluten or processed foods, you’ll love this pizza. Plus, you can make it in just under 30 minutes.
  • Gluten Free Keto Waffles – enjoy breakfast meals even if you don’t eat gluten! Made with low carb ingredients, these waffles won’t raise your insulin levels either. Make them in around 15 minutes for an easy and quick breakfast meal.

Should You Go Strictly Gluten Free on Keto?

If consuming gluten causes you digestive issues, then absolutely. But first, it’s smart to get it checked out with a medical professional. They are the only ones who will be able to rule out whether or not you have some kind of gluten sensitivity or even celiac disease.

Otherwise, if you’re on keto you’re mostly gluten free anyway! Plenty of keto meals are also gluten free recipes, so there’s nothing you should worry about.

Do you have celiac disease or are you sensitive to gluten? If yes, are you considering keto or already on a low carb diet? Let us know in the comments!

is keto gluten free

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Baked Oatmeal | MaxLiving

Baked Oatmeal | MaxLiving

 

Oatmeal

Baked Oatmeal

Better than oatmeal cookies! This recipe is a family favorite and comes together quickly and without much effort.

Course Breakfast

Cuisine American

Ingredients

  • 1 1⁄2 cup oatmeal
  • 1⁄2 cup honey
  • 1⁄2 cup coconut or almond milk
  • 1⁄4 cup olive oil
  • 1 tsp baking powder
  • 1⁄4 tsp sea salt
  • 1 tsp pure vanilla extract

Instructions

  • Combine first seven ingredients.
  • Mix well.
  • Spread evenly in a 13-inch x 9-inch x 2-inch baking pan.
  • Bake at 350F for 30-35 minutes.
  • Immediately spoon into bowls.
  • Add milk or fruit if desired.

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Gummies vs supplements: which are better?

Gummies vs supplements: which are better?

gummies

Do you remember as a kid, Mom or Dad giving you a Flintstone’s vitamin every morning? We would only eat the red (cherry), purple (grape), or beige (peach) pressed vitamins, shaped to look like Fred, Barney, Wilma, and the other characters. The orange ones sat in the bottle, uneaten, eventually getting thrown out while we snuck into the cabinet for a second (or third) cherry, grape, or peach pill when Mom wasn’t looking. We didn’t take the Flintstones vitamins seriously! Why? Because they tasted good and anything sweet, even if considered “medicinal,” was always appealing on that basis alone. We ate them like candy (I’m sure we weren’t the only kids to do that.) Plus, everyone loved the Flintstones which made it more fun to eat them. In years past, Flintstones chewables, made by Bayer, were the only game in town. Now Flintstones are available as chewables and gummies -and they have a lot of competition.

 

The Trouble With Gummies

When gummy candy began to explode in popularity in novelty candy stores, in exotic forms and flavors like pina colada, gummy worms, peach gummy rings, and cola bottle gummies, (to name a few), vitamin manufacturers took notice. Why not make vitamins into gummies, to get kids’ attention (and maybe to make them take their vitamins?). If kids and adults alike loved gummies, this might be the perfect vehicle to get more people to buy vitamins that taste good.

They go down easy. There is no argument about that. Most taste great, with a few exceptions, notably fish oil gummies. For certain groups like children, the elderly, and those who struggle taking encapsulated vitamins (often referred to as those with “pill fatigue”), gummies can seem like a welcome blessing. They can contain single nutrients such as vitamin C or multiple nutrients as contained in a multivitamin supplement.

The reason they taste so good is, like their novelty-candy cousins, gummy vitamins contain high amounts of added sugars -which most people, adults and kids alike, are better off without. Most vitamin gummies also contain gelatin, corn starch, water, sugar, added food colorings, and artificial flavors; ingredients not found in most encapsulated vitamins. The vitamins contained in gummies are less stable and they can lose their potency over time (creating a shorter shelf life.) Some manufacturers, in an effort to ensure they meet or exceed label claims over time, will spray the outside of the gummies with more vitamins. Spraying gummies with vitamins to extend shelf life can lead to vitamin “overload,” as some vitamins may not simply be excreted if the body doesn’t use them. 

Another issue with gummy vitamins is the accuracy of the nutrient profile on product labels. To be FDA compliant, supplement manufacturers are required to provide an accurate breakdown of label claims which must be present in their product. This can be important if a child (or adult) has been prescribed a specific amount of a given nutrient by their healthcare professional and expects the supplement they’re taking to provide that amount (assuming they have a healthy GI tract that can absorb it). Given the potential seriousness of some nutrient deficiencies, and the potential danger of vitamin overload, label accuracy is essential and as mentioned, is required by the FDA. Though rare, excessive intake of certain vitamins can lead to vitamin toxicity. Symptoms of vitamin toxicity can include:

  • Sleep disturbances
  • Gastrointestinal upset
  • Low energy
  • Hair loss
  • Neuropathy

In spite of the importance of accurate labeling, when tested, gummies often fall short of nutrient label claims. 

 

Gummy Vitamins vs Pills

They may be popular but do gummy vitamins work? 

 

gummies

Says Dr. Heha Vyas, MD, of the Cleveland Clinic, “Children are likely to be drawn to the sweet taste and candy-like consistency of gummy vitamins, but as with adults, it’s best to steer clear. If your child can’t take traditional pills, try chewable vitamins before turning to gummies. There’s a little more consistency in chewables….the taste might not be as appealing as popping a gummy, but the vitamin trade-off is worth it.”

Looking at this a little deeper, gummy vitamins can contain between 2 and 8 grams of sugar per serving. Supplement manufacturers routinely add citric acid to gummies as a preservative. The combination, which can stick to your teeth, can act as an accelerator of tooth decay

Some manufacturers will use sugar substitutes in their formulas. Sugar alcohols are a common substitute but not all sugar alcohols are created equal. For example, xylitol, derived from birch bark or corn cob, is used in dentistry to prevent cavities. In small amounts, it is well-tolerated but larger quantities of many sugar alcohols can be associated with gastrointestinal discomfort including gas and bloating, and may have a laxative effect. 

Chewable vitamins such as MaxLiving’s Max Kids Multivitamin are a high-quality option made without added cane sugar, artificial sweeteners, fructose, artificial colors, or flavors. Max Kids Multivitamin contains vitamins, minerals, citrus bioflavonoids, and fermented superfoods in highly absorbable forms. A very unique formula, it can even be taken by adults who may have low pill tolerance. Gummy vitamins may be easier to take because, in essence, they’re simply like eating candy, and may be easy to digest for that reason but, vitamin pills (encapsulated vitamins), when taken with food, are usually just as easy on the stomach. For children (or adults) that have difficulty taking encapsulated pills, most pills can be opened and sprinkled on avocado toast, mixed in applesauce, or with maple syrup. 

 

The Last Word

In summary, while it’s hard to say that gummy vitamins are “bad,” chewable vitamins are a better option, and encapsulated (pills) that can be opened and mixed with food, if necessary, are a good option as well. Visit the MaxLiving Store for the highest quality supplements created by formulators who comb through the latest research to create some of the safest, most unique, and most effective supplements on the market. 

 

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About the Author

Author Jini Cicero

Jini Cicero is a Los Angeles-based Strength and Conditioning Specialist with a bachelor’s degree in Kinesiology. With over 20 years of experience as a health, fitness, and nutraceutical professional, Jini is passionate about advancing natural medicine and optimal health. Whether she’s working with Hollywood celebrities or cancer patients, Jini uniquely combines exercise science, sports nutrition, and corrective exercise. As a speaker, presenter, and writer, her work has been featured in numerous publications, such as Shape, MindBodyGreen, and The L.A. Daily News.



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Fried Rice | MaxLiving

Fried Rice | MaxLiving

fried rice

Fried Rice

This recipe is better than the restaurant version. It is quick and can easily turn into a complete dinner with the addition of chopped chicken or turkey. It is great as leftovers too! You can add extra vegetables or protein- just adjust the ingredients accordingly.

Course Dinner, Lunch, Main Course, Side Dish

Ingredients  

  • 3 tbsp Coconut Oil
  • 4 cups Brown Rice Cooked
  • 1 1⁄2 tsp Soy Sauce or Tamari
  • 2 Eggs Slightly Beaten
  • 1⁄4 tsp Fresh Ground Pepper

Optional:

  • 1⁄4 cup Scallions Chopped
  • 1⁄4 cup Corn
  • 1⁄4 cup Peas
  • 1⁄4 cup Carrots Chopped

Instructions 

  • Heat the oil in a large skillet, and add the rice, soy sauce or tamari, pepper and optional ingredients.

  • Cook over medium-high heat, stirring often, for about 6 minutes.

  • Add the eggs and stir briskly so they cook and break into small bits throughout the rice.

  • As soon as the egg is set, remove and serve.



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Back to School: How to Keep Your Kids Healthy During the School Year

Back to School: How to Keep Your Kids Healthy During the School Year

back to school

Back to school. You told your parents you hated it, that summer vacation didn’t last long enough, that it was too short! But maybe not so secretly, you were also excited about the new school year’s possibilities. Starting with some new clothes and new school supplies, new “stuff” somehow eased the pain. 

If you played sports, you probably worked out with the team throughout the summer, hoping to gain a competitive edge in the fall. Health and fitness were important since most athletic kids took their sport seriously, year-round. You wanted to win!

 

Tips for Keeping Your Child Healthy

These days, if your child’s idea of sporting activity is the John Madden Football-23 video game, you have your work cut out for you. But fortunately, participation in school or community sports is still high. According to the 1991-2019 High School Youth Risk Behavior Survey Data released by the CDC, about fifty-seven percent of high school students played on at least one school or community sports team in the prior year. Some students even participated in a spring/summer and a fall/winter sport.

Participation in organized sports continues to grow even though in many school districts across the country, sports are not financially supported by the school district with parents footing the bill for uniforms, equipment, private coaching, travel, and other expenses related to competitive sports. Interest in girls’ sports has grown tremendously in recent years with both genders enthusiastically embracing more serious competition. The upshot of which is more well-rounded kids overall. 

 

What Kids Need

back to school

Expenses aside, statistics show that kids who participate in organized sports are less likely to experience anxiety and depression, exhibit lower levels of stress, have higher self-esteem/self-confidence, and are less likely to contemplate suicide. The good news as our kids’ mental health has become a top priority in communities around the country. 

In many states, particularly in school districts in California, kids are surveyed directly about their needs in multiple areas. In compliance with the No Child Left Behind Act and Title IV, kids in grades five and above complete an anonymous survey every other year. The California Healthy Kids Survey (CHKS)  provides local schools and communities with data that assesses youth risk, behavior, and resilience.

In The California Student Mental Health Scorecard, 2015-2017, kids were asked if they experienced chronic sadness or hopelessness over the past two years. Twenty-four percent of seventh graders said they had, thirty percent of ninth graders reported they did, and thirty-two percent of twelfth graders reported feeling chronic sadness or hopelessness. When asked about school safety and if they did NOT feel safe or very safe over the past twelve months, thirty percent of seventh graders did not feel safe in school, forty-one percent of ninth graders and forty percent of twelfth graders did not feel safe. These are sobering statistics. Parents and teachers hope this data will help school administrators improve the school “climate” and student learning environment going forward.

While sports can help keep kids physically strong and healthy, participation in sports also contributes to their mental and emotional well-being. With so many students feeling sad, hopeless, and/or unsafe, sports help to provide of the feeling of belonging, teamwork, closeness, and confidence that, based on CHKS test results, is sorely needed.

 

Healthy Kids Meals

As students learn skills such as mental visualization and weight training to bolster sports performance, diet and nutrition are also being taken more seriously than ever. This presents parents with a great opportunity to instill lifelong healthy eating habits in their children. 

back to school

Athletic endeavors can provide the motivation to “eat to win.” Whether or not your child plays sports, you can help them to find healthier versions of their favorite foods, cut down on sugar, eliminate processed foods, and drink more water (rather than soda or sports drinks, loaded with sugar and chemicals.) Beverages are a good place to start. While preferable to soda, fruit juices are also high in sugar and stripped of their valuable fiber in most commercial juices. Gradually dilute fruit juice with filtered water until they get used to drinking water with just a splash of juice for flavor.

Most kids are headed to some type of activity after school, be it sports, art, music, debate, etc. Snacks will be in high demand. Here are some healthy kids snacks to tide them over until dinner:

  • Add a small amount of locally-sourced immune-boosting honey and some fresh fruit to a container of Greek yogurt (higher in protein than other commercial yogurts.)
  • Non-GMO popped corn, air-popped, with just a little melted butter and a sprinkle of parmesan, is a kid favorite.
  • DIY “snacking” granola made with old-fashioned oats, nuts and seeds, a little honey, vanilla extract, and some unsweetened coconut -delicious!

 

Come dinner time, what are some healthy kid recipes to make at home? 

Eating Well Magazine has a great article called A Month of Healthy Meal Ideas for Kids. With tried-and-true favorites like chicken fingers and twists on old favorites like sweet potato mac n’ cheese, Eating Well does a great job making meals interesting and healthy. The Food Network also comes through with Healthy Recipes the Whole Family Will Love. With recipes like Spaghetti Squash with Fresh Tomatoes and Ricotta and Light Tropical Banana Pudding, it’s worth checking out.

Making healthy, kid-friendly, recipes is not too difficult. But unfortunately, many kids are picky eaters no matter what you do. Combine with growing levels of toxins and depleted soil in our nation’s food supply, MaxLiving Kid’s Multivitamin is a must for ensuring kids get all the nutrients their growing bodies need. Each chewable tablet contains absorbable vitamins, minerals, citrus bioflavonoids, and even fermented superfoods. There is no added sugar, fructose, artificial sweeteners, colors, or flavors.

 

Other health tips for school students 

MaxLiving MaxgreensResorting to threats or bribes to get your children to eat their vegetables? How about planting a garden together? Prepping the soil, planting seeds, watering and “feeding” plants with fertilizer -and then watching them grow, is really an enriching activity for the whole family. Top it off by reaping the harvest for use in healthy recipes featuring ingredients they carefully tended to themselves. What a gratifying experience. 

Another way to get your kids interested in vegetables is to introduce them to a way they can drink their vegetables in a great-tasting chocolate drink. MaxLiving’s Max Greens Chocolate Drink is a delicious, immune-boosting blend of organic fruit and vegetables, organic reishi and maitake mushrooms, and prebiotic and probiotic blends. If somehow, chocolate isn’t their thing, Max Greens Berry drink is every bit as delicious. 

Your student can just throw a blender bottle with a scoop Max Greens powder in chocolate or berry in their backpack and add water when they’re ready to sip on this delicious drink either throughout the day, at lunch, or during afterschool practice. This is a great way to influence their friends to stay healthy at school too. Out and About?

No matter where you or your kids are headed for lunch, there are always some choices on the menu that are healthier than others. Fast food should always be avoided but teaching kids how to navigate a menu, even under the worst of circumstances, can be a valuable lesson. By including an insurance policy like MaxLiving Kid’s Multivitamin in your child’s morning routine, and making just a few adjustments, this school year can be your family’s healthiest yet.

 

 

 

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About the Author

Author Jini Cicero

Jini Cicero is a Los Angeles-based Strength and Conditioning Specialist with a bachelor’s degree in Kinesiology. With over 20 years of experience as a health, fitness, and nutraceutical professional, Jini is passionate about advancing natural medicine and optimal health. Whether she’s working with Hollywood celebrities or cancer patients, Jini uniquely combines exercise science, sports nutrition, and corrective exercise. As a speaker, presenter, and writer, her work has been featured in numerous publications, such as Shape, MindBodyGreen, and The L.A. Daily News.



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