Day 3 & 4 Prep

It’s the day before Memorial Day weekend and my husband and I will be traveling to Indianapolis to meet my brand new Niece! I am so looking forward to snuggling with her and playing with my 3 year old Niece. My Sister-in-law is a great cook, so I am sure they will have some delicious and even healthy meals!!
I have been warming up leftovers the past couple of days that I prepared last Sunday. Gotta love leftovers! So easy! I did make a dish that my husband raved about and that I loved as well, so I will share that with you all.

Before I do that, I want to let you guys in on a little secret called coconut aminos. The recipe below calls for it and it is AMAZING! Forget soy sauce because this stuff is so much better. Better tasting…better for you. I believe that’s called a WIN WIN.

Coconut Aminos boast a spectrum of 17 amino acids, a wide range of B vitamins, vitamin C and minerals. Made from the natural sap of the coconut blossom, this unique and nutrient-rich liquid is enzymatically active. It also contains 65% less sodium when compared with conventional soy sauce. Coconut Aminos have more amino acid content than soy-based causes. Amino acids are referred to as building blocks of protein because they rebuild and repair muscle tissue, enhance function of the nervous system and your brain, and boost your energy levels and immune system.

Enjoy and have a healthy and happy holiday weekend!

STIR FRIED BISON AND NOODLES (www.nomnompaleo.com)

1 small onion, minced in a mini-prep food processer
5 cloves of garlic, minced
½ pound of cremini mushrooms, thinly sliced
1 tablespoon of coconut oil
1 pound grass fed ground bison (you can substitute beef, but it better be grass fed!)
1 cup of organic broccoli slaw
6 ounce package of pre-washed organic baby spinach leaves
1 box Brown Rice noodles (you can choose your type of noodle, spaghetti, pad thai, etc)
1-2 tablespoons coconut vinegar
1-2 tablespoons coconut aminos (most health food stores will have this)
Salt and Pepper
1-2 tablespoons of Red Boat Fish Sauce
1 tablespoon ghee (clarified butter)

Directions:

I heated up the coconut oil in a cast iron skillet over medium heat. Once the pan was hot, I dumped in the onions and sautéed until soft. I also started boiling about 5-6 cups of water in a medium saucepan.

I added the sliced mushrooms to the skillet and cooked them until the moisture had cooked off.

Next, I added the bison (or beef) and garlic and and cooked the meat until it was no longer pink.

I dumped my dry noodles in the boiling water (follow instructions on package for timing)

I added a large handful of broccoli slaw to the bison (or beef)
…and then I threw in the package of spinach and stirred that around until the leaves were wilted.

…added the coconut aminos, fish sauce, and vinegar, and cooked on low for 3 minutes or until meat is completely cooked. Do not overcook the bison. It cooks a lot faster than beef and shouldn’t have any fat to drain!

I drained the noodles once they were done, strained them, and returned them to the saucepan. I added ghee and mixed it in with noodles.

Dump some noodles on a plate and top it off with you bison (beef) mixture and….of course…enjoy!

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Day 2: Prep

Yesterday my husband came home late after a golf outing, so I was on my own for dinner. No problem for me because I had fresh shrimp in the fridge and I was ready to make a stir fry. By the way, I am in love with Thai and Indian inspired foods right now, so anytime I get to cook with these delicious spices and flavors, I jump on it 🙂
I melted some coconut oil over medium heat and threw some fresh shrimp in a pan. Shrimp doesn’t take long to cook (2-3 minutes each side depending on the size of shrimp) and then I added some coconut milk and yellow curry and allowed that to simmer. I had these spices and sauces ready to go from my thai dish on Sunday. Super easy! I added some kelp noodles and cooked for another 3 minutes or so. Put them in a bowl, allowed it to cool, and took and big biteof shrimp and kelp noodles. And then I rejoiced in the delightful flavor combination. Nope. Actually, I spit the kelp noodles out. Very classy I know, but I was by myself and no one knew…until now. Oops. Turns out, I don’t particularly like kelp noodles. Who knew? I did enjoy the rest of my shrimp and decided that I will give kelp noodles another try as soon as I figure out how to cook them differently. Don’t let this deter YOU from trying them, because they are super healthy for you!!

I am getting ready to make a bison and brown rice linguini concoction, which I will share tomorrow. To tide you over, one of my fabulous clients asked me to share my Green Smoothie recipe, so here it is! (The green smoothie that I crave every.single.day)

Green Smoothie
(yields around 35-40 ounces, which is good for 2 people or you can freeze the extra)

**wash all of your veggies and fruit first even if they are organic!

1 gala apple (remove seeds and core)
1 pear (remove seeds and core)
1/2 lemon (remove peel and seeds)
1 small avocado (remove skin and seed)
1/2 banana
1 small handful spinach
1/2 handful parsley
2 leaves of kale
2 ribs of celery

Blend the greens first in 1.5 cups of water and then add everything else and blend until smooth.

Enjoy!!

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Day 1- Sort of!

Hello everyone!
Yesterday was so much fun trying new recipes and making new spice blends! My intention was to start my detox today, which includes the detox supplements that I listed in an earlier post. I hosted a Detox Teleconference today and received so many requests from clients and new clients that we ran out of detox supplements! If I had planned better, I would have bought mine last week, but I couldn’t be happier that so many wonderful people wanted to start their detox journey too 🙂 My plans are to eat well this week and to start my actual detox (supplements and all) next Monday when everything should be in!
With that being said, I will be sharing lots of tips and recipes this week that are all detox friendly so feel free to follow along even if you have started your detox already 🙂 Remember though that this way of eating is ideal all the time, so don’t feel like you have to be on a regimented detox plan to enjoy these delicious recipes! My diet doesn’t change much when I am on a detox. I do cut out alcohol, which I dabble in on the weekends and I will entertain some grains or dairy from time to time.
Many of my clients come to me with the assumption that they will be told to eat boring, bland food because they happen to be “healthy”. The truth is that I eat healthy and the food that I cook and eat is delicious because I refuse to eat food that I don’t enjoy. Last night, I made a Thai Curry Chicken dish that was finger lickin’ good!! Juicy, flavorful, filling, and healthy!!

Thai Curry Chicken

1 pound boneless, skinless chicken thighs
½ teaspoon kosher salt
freshly ground black pepper
1 tablespoon coconut oil or fat of choice
1 small onion, chopped medium
1-2 tablespoons Thai curry paste (whichever color you prefer)
1 cup full-fat coconut milk
10 ounces frozen vegetables
2 cups leftover roasted kabocha squash
2 tablespoons apple juice (optional)
¼ cup fresh basil leaves, thinly sliced

Directions:

1. Cut the chicken into medium-sized chunks and season with salt and pepper.

2. Heat the coconut oil over medium heat in a medium saucepan.

3. When the oil is shimmering, brown the chicken and transfer to a separate plate.

4. Add the onions to the saucepan and sauté until translucent.

5. Return the chicken and juices to the pot, and add the curry paste to taste. If you don’t like spicy, just use 1 tablespoon.

6. Stir-fry until you can smell the rich aroma of toasted spices.

7. Pour in the coconut milk and toss in the frozen veggies, squash, and apple juice (if using).

8. Raise the heat to high and bring the contents of the pot to a boil. Then, turn the heat down to medium-low and simmer the curry for 10 minutes or until the veggies are warmed through and the flavors meld. Taste for seasoning and adjust as needed.

9. Add the basil…..and ENJOY!!

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Prep Day

In honor of my new Niece who was born today (yay!), I decided to try out some new recipes! This is what I made today:

Roasted Garlic Spaghetti Squash
Almond Milk
Pyro seasoning
Root Vegetable and Cauliflower Purée
Ghee (clarified butter and Whole 30 approved!)
Thai Curry Chicken (big hit in my house!)

I now have an arsenal for lunch and dinner this week. I also have extra chicken breast on hand and bison and shrimp to make easy dinners this week.

I borrowed the Pyro Seasoning, Ghee, and Thai Curry Chicken Recipes from Nomnompaleo.com, which is a site that I love! She has an awesome app that includes all of her recipes in an easy to read format and has a section just for Whole 30!!

I will post the recipes for the other items I made shortly!

Cannot wait to start my 30 day countdown!!!

Roasted Garlic Spaghetti Squash- I LOVE this Veggie!!!

1 medium Spaghetti Squash
2 garlic cloves
1 tbsp Coconut Oil

Directions:

1. Preheat oven to 375 degrees
2. Line baking sheet with parchment paper
3. Cut spaghetti squash in half (hopefully you have been doing CrossFit or at least lifting weights because this is NOT an easy process. Be careful!)
4. Mince two garlic cloves and spread them on the inside flesh of the spaghetti squash
5. Melt coconut oil and spread on parchment paper
6. Lay both halves of spaghetti squash on parchment paper, flesh side down
7. Roast for 45 minutes
8. Remove for oven and let cool, 8-10 mins
9. With oven mitt, pick up each half and shred the flesh with a fork. It should be consistently of spaghetti noodles, hence the name!
10. Either mix with your favorite spice, protein, or sauce OR put in an airtight container and place in the fridge for future use like I did 🙂 Should be used in 3-4 days.

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Whole 30 Day Detox

Welcome! If we haven’t personally met yet, I am the Director of Nutrition at Kabir Center for Health here in Bloomington, IL. I assist clients in achieving optimal health by ultimately finding the right lifestyle balance. My motto is, “Progress, not Perfection!” My clients come to me for various reasons. From athletes looking to improve their performance to clients with chronic illnesses such as diabetes, fibromyalgia, allergies, celiac, etc. who are looking for relief. Through Nutrition Response Testing and other various tools, I determine the underlying causes of ill or non-optimum health and exactly what the bodies needs to heal. If you provide your body with the necessary nutrients via food and supplements, it will find balance. After all, food IS medicine!

The purpose of this blog is to invite you along on my Whole 30 Day Detox journey. What is Whole 30? I highly recommend that you visit www.whole9life.com to get an in depth view of this program. Essentially, it is 30 days of eating whole foods and eliminating processed foods and other highly allergenic foods such as, wheat, dairy, sugar, legumes, alcohol, caffeine, etc. I know you’re asking, “So what am I going to eat then?” The answer is that you will eat all kinds of wonderful fruits, vegetables, meat, fish, seeds, grains, and nuts! The idea is to rid your body of the foods that are most likely having a negative impact on your health without you even realizing it. Most of you ARE, however, realizing the effects of a diet high in processed foods and sugar, which is why you are here! The truth is, the foods that you will be eliminating are the reason why you feel tired, have allergies, gain weight, experience mood swings, and struggle with digestion issues.

I recommend that my clients detox at least once to twice yearly. 30 days of eating well, two times a year. That is only 17% of the whole year! Now, this doesn’t mean that you can eat whatever you want for the other 83% of the year, that is, unless you want to go back to feeling the way you did before the detox! I recommend eating this way the majority of the time. If you do, then the occasional treat or splurge meal won’t send your body into shock. Instead, your body will be in balance and will know exactly what to do with those non-optimal foods!

As I said before, I recommend this program to my clients and I certainly practice what I preach! I will be starting my own personal Whole 30 Day Detox program tomorrow and I couldn’t be more excited! I love the way I feel after this program and I look forward to it each and every time. I couple this program with detox specific supplements that aid the body in finding and eliminating toxins. These include:

*Nano Meal (includes protein, fruits/veggies, and Vegan Omega 3’s all in one packet!)

* Detox Support Packets

*Probiotic

**You can find all of the supplements that I take at Kabir Center for Health

I will be posting recipes, tips, and other tidbits that will help you along your own Whole 30 journey. My goal is to provide you with valuable information that you can use during your program and after!

If you are starting soon, I suggest you get started on planning what you will eat for the next week. If you fail to plan, you plan to fail! Today, I will be preparing some meals, so I can easily heat them up for my husband and I after work. Leftovers also work great for lunch!       I will also be making some batches of my favorite spices. These are awesome to have on hand in case you are pressed for time. Sometimes all you need are some chicken breasts and a tasty spice mix.

I’m off to the store now! I will be back soon to provide pictures and information on my prepping strategy 🙂

~Dana