definitive guide to low-carb snacking for weight loss (and who should eat low carb)

I never ever recommend the same diet to every client I work with. We are all way too genetically and “environmentally” different. That is, no two people have the same nutritionally-significant gene mutations and no two people were raised with … Continue reading

Gluten-free cheesy chicken biscuits (plus a bone broth recipe!)


One of the most common concerns people have when changing their diet is cost. “How much money will a new diet cost me each week? I can’t spend a bunch more money.” It’s totally understandable. Generally speaking, I always recommend down-to-earth, real foods. I’m not a nutrition professional that’s going to have you on a juice cleanse, eating Goji berries and raw cacao nibs with a side of turmeric juice for dessert. That’s not my style. Kombucha and herbal tea are probably the most exotic I get. :)

So here’s one of my tips. A lot of my clients benefit from one simple diet addition: bone broth. Unless you have a histamine intolerance or are an endogenous oxalate producer, bone broth is probably for you. You get collagen/gelatin to heal a leaky gut (one cause of chronic illness) plus minerals and amino acids.

I like to use the organic free range chicken drumsticks from Trader Joe’s (but you can use any kind of animal bones, with or without the protein) because they will make a very potent broth. And they cost only about $1-something per pound — the cheap cut. To a large srock pot, add two packages chicken drumsticks, two sliced fennel bulbs, two broken bunches of scallions, splash of white vinegar and a dash of salt and cover with water. Let cook at least 8-12 hours or longer. The longer you cook, the more of a roasted chicken flavor you get. Yum.  

After you make your broth you’re left with a bunch of stewed shredded chicken you can use in other meals throughout the week. Here’s a picture of what I made with the leftover chicken from a batch of broth: cheesy chicken biscuits. They’re gluten-free and could easily be adapted to dairy-free by using Daiya cheese.

Cheesy chicken biscuits
(Makes approximately 10 biscuits)
1 1/4 cups potato or tapioca starch (arrowroot or other starch would probably also work)
1 cup (or more) cooked shredded chicken
2 teaspoons onion and/or garlic powder, or fresh diced scallions
1 teaspoon baking powder
2 eggs
Dash of salt
2 cups shredded cheddar cheese (or other melting cheese like Jack), or melt-able non-dairy cheese
1/4 cup melted oil of your choice (butter, ghee, lard, bacon grease, coconut oil, etc.)Directions:
Preheat oven to 350 degrees. Lightly grease a muffin tin. In a large bowl, mix together starch, baking powder, salt and onion/garlic powder. Add leftover shredded chicken and stir to coat with starch. Add in wet ingredients and mix until well combined. Scoop 10 portions into the greased muffin tin. Bake for approximately 25 minutes or until they are crusty and not soft in the center. Serve warm with a salad or carry on the go for a quick meal.
You’re getting two meals out of “discards” from your broth! 

San Antonio, TX ~ Kombucha class! 4.28.15

click to register

click to register


How to Make Kombucha Class!

Kombucha is a fermented, slightly sweet, sour, bubbly, fruity drink that is full of probiotics and healthy acids for your immune and hormone health. It tastes like carbonated, tangy, sweet fruit juice.

Kombucha is full of B vitamins, vitamin C, amino acids, enzymes and probiotics. It is a potent liver detoxifier and immune system supporter It aides in digestion and gives an energy boost.

In this class, you will:
* receive a kombucha SCOBY (the culture to make the drink) to take home and be able to make kombucha forever! (**please bring a glass jar to take your SCOBY home in**)
* watch a live demonstration, and learn the method and secrets to making kombucha
* learn how to flavor kombucha with fruits and spices
* learn how to replicate the flavors of your favorite sodas/beverages and make lemonade, gingerbeer, and other flavored kombucha!
* learn all about the health benefits of kombucha, how much to drink daily, and who can benefit from drinking it
* learn how to make vinegar for cooking and cleaning
* lean kombucha “hacks” (creative uses and flavorings)
* learn what to do with the extra cultures that will grow on each batch

Registration for this class is $40.00. Please email:
LizSchau(at)gmail(dot)com to reserve your space. Limited sliding scale spaces are available, please contact Mujeres Mercado for this option.


Liz Schau is a graduate of the Institute for Integrative Nutrition as a Certified Holistic Health Coach, as well as a member of the International Association for Health Coaches and the American Association of Drugless Practitioners. Liz opened her health coaching practice, Liz Schau, Holistic Health Counseling in 2011 and has been working with women with thyroid disease, autoimmune diseases, Fibromyalgia and chronic fatigue ever since. She specializes in kombucha and teaches local classes, sells cultures, and she has helped the local company Juicer Heroes develop a line of kombuchas for their stores.

Mujeres Mercado’s Vibrant Community is a space that supports the (w)holistic growth of all of our community members. This includes our capacity to grow stronger through economic, environmental, and traditional healing methods. Inspired by the words of Gloria Anzaldua, we believe that as “We Change Ourselves, We Change the World”. Our programing reflects our vision for a Vibrant Community that extends through each of us and supports all our communities in shining.

anti-candida diet menu ideas


Systemic yeast infections are a hallmark of autoimmune and thyroid disease — the two often go hand in hand with yeast overgrowth or fungal infections. In order to improve your thyroid numbers and immune function, eliminating the yeast in your body — and the foods that feed yeast — is essential.

Anti-candida (ie: yeast) diets vary in severity, but the most important points to remember on any anti-yeast elimination diet are:

  1. avoid sugars — even natural ones (like honey or maple syrup), high-sugar fruits, and also artificial sweeteners
  2. avoid anything that is inherently moldy or a mushroom itself (ie: moldy food, mushrooms, truffles, pistachios, cashews, peanuts, old spices)
  3. avoid vinegar and condiments made with vinegar (mustard, mayo, ketchup)
  4. avoid food allergens — most commonly gluten and dairy, but also avoid any other allergens you react to
  5. avoid high starch foods — grains, beans, legumes
  6. avoid processed meats and low-quality proteins — choose organic, wild-caught, pastured, grass-fed proteins
  7. avoid refined fats and oils (ie: canola, soy, sunflower)
  8. add probiotic foods
  9. avoid chemicals in your food, water, and beauty/hygiene routine
  10. usually there is an underlying food sensitivity that needs to be addressed. “untreated” food intolerances can and will feed yeast in the body. common examples: gluten intolerance, egg or airy intolerance, oxalate sensitivity, phenol sensitivity, histamine intolerance, etc. so yes, elimination of known allergens is important, but consider which foods you may also be sensitive to and eliminate those. 

Keep in mind that going too low-carb can actually slow your thyroid, so a strictly ketogenic diet (no carbs, even in the form of low-sugar fruits and root vegetables) is not ideal or the goal. Candida takes time to eliminate and chances are, if it’s causing you trouble (ie: thyroid or autoimmune symptoms) it’s already pathogenic and will need months or years to get rid of. Be patient and don’t rush the process. Stress can and will give yeast a better opportunity to proliferate. Shorter “cleanses” — where the diet is followed for a month or two — can be useful as well if you don’t feel comfortable committing to a long-term diet upfront.

anti-candida meal ideas:

  • B: smoked salmon and fried egg with sauteed zucchini and bell peppers, or cucumber slices
  • B: bacon (high quality with no additives) and roasted sweet potato with toppings you like (coconut butter or ghee, caramelized onions and spinach)
  • B: sausage (high quality with no additives) and eggs with a low-glycemic fruit and coconut flour bread
  • B: chia seed pudding with unsweetened coconut milk, cinnamon, and berries of your choice (or also use coconut butter to make it more rich)
  • L: leftover salmon with plantain chips and salsa and guacamole
  • L: simple tuna salad (lemon, fresh herbs, water-packed olives, olive oil) over lettuce and veggies
  • L: homemade beef chili (meat, veggies, fat, broth, and spices) topped with green onion and zucchini “pasta” if you like
  • L: homemade baba ghanouj (roasted eggplant, garlic, onion, pureed with lemon, olive oil, sea salt, and tahini if you like) with veggie chips and roasted chicken
  • D: middle eastern meatballs (ground pork, onion, cilantro and basil, curry powder) with roasted beets, and raw vegetable sticks and garlic-hemp seed dipping sauce
  • D: grain-free salmon cakes with water-packed olives and roasted red peppers served over a salad, with roasted spaghetti squash
  • D: seared scallops  or shrimp with roasted carrots, parsnips and onions, served with sauerkraut
  • D: lettuce wraps of bacon, roasted chicken, tomato, onion, leftover baba ghanouj on romaine lettuce leaves with sweet potato chips