Registration Open for the June 21-Day Sugar Detox Group

The June 21-Day Sugar Detox is just around the corner. Who’s interested in kicking your sugar cravings to the curb? De-fogging your brain? Slashing inflammation? Feeling amazing this summer? Yeah! Me too!

Join me as I introduce my newest group format to lead you through 7 days of prep and 21 days of deprivation free, whole foods based and gentle sugar detoxing.

Who am I? I’m a board certified health coach, 21DSD certified coach and Team Diane Sanfilippo Moderator. I discovered this program when I was a few months postpartum and dealing with severe hormonal imbalances and my newborn’s food allergies. The program helped me gain back some balance and discover what foods were causing my newborn digestive and skin issues. I became a firm believer in it’s healing abilities and jumped at the chance to be in Diane’s first group of certified coaches in 2014. I love sharing this opportunity for others to achieve their health goals. See for yourself how great you can feel!

June21DSD

Spaghetti Squash Boats

I bought a Spaghetti Squash at the store over two weeks ago so I needed to use it ASAP!! I’m not usually a big fan of the semi crunchy texture but it turned out amazing this time. I made a 21 Day Detox approved sauce to go with it. Even my junk food eating chemical-laden loving husband raved about it 😉

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Ingredients
1 Spaghetti Squash
1 pound sausage
1 pound ground beef
1 32 ounce jar sugar free tomato sauce
1 pound mushrooms
1 onion cut in half and sliced or diced
4 cloves garlic, pressed
2 Tbsp dried oregano (or 4Tbsp fresh)
2 Tbsp dried Italian seasoning
1 Tbsp coconut oil
Salt and Pepper to taste

Pre-heat the oven at 375 degrees. To prepare the squash, I microwaved the whole, uncut squash for 3 minutes to soften it for easier cutting. Cut in half lengthwise, de-seed, and liberally rub coconut oil on the cut sides that will make contact with the baking sheet. Place halves face down on a baking sheet and cook for 30 minutes or until a fork easily goes through the squash (after piercing through the peel) and the ‘meat’ easily threads.

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While the squash is baking. Add the coconut oil, mushrooms and onion to a 2 quart pan over medium heat. Sauté onion for about 5 minutes. Add the sausage and beef, sautéing until meat is no longer pink. Add tomato sauce and spices. Simmer on low for 10 minutes. Add salt and pepper to taste.

Ladle sauce into upturned squash halves. Enjoy! I used so much oregano because I’m on a Candida Program in the Kill phase and oregano is a natural antibiotic 🙂 Feel free to cut back on the amount.

 

Spaghetti Squash Boats
Author: 
Recipe type: Lunch/Dinner
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 4 servings
 
Ingredients
  • 1 Spaghetti Squash
  • 1 pound sausage
  • 1 pound ground beef
  • 1 32 ounce jar sugar free tomato sauce
  • 1 pound mushrooms
  • 1 onion cut in half and sliced or diced
  • 4 cloves garlic, pressed
  • 2 Tbsp dried oregano (or 4Tbsp fresh)
  • 2 Tbsp dried Italian seasoning
  • 1 Tbsp coconut oil
  • Salt and Pepper to taste
Instructions
  1. Pre-heat the oven at 375 degrees. To prepare the squash, I microwaved the whole, uncut squash for 3 minutes to soften it for easier cutting. Cut in half lengthwise, de-seed, and liberally rub coconut oil on the cut sides that will make contact with the baking sheet. Place halves face down on a baking sheet and cook for 30 minutes or until a fork easily goes through the squash (after piercing through the peel) and the 'meat' easily threads.
  2. While the squash is baking. Add the coconut oil, mushrooms and onion to a 2 quart pan over medium heat. Sauté onion for about 5 minutes. Add the sausage and beef, sautéing until meat is no longer pink. Add tomato sauce and spices. Simmer on low for 10 minutes. Add salt and pepper to taste.
  3. Ladle sauce into upturned squash halves. Enjoy! I used so much oregano because I'm on a Candida Program in the Kill phase and oregano is a natural antibiotic :-) Feel free to cut back on the amount.

 

It’s officially official!

I’m a certified 21-Day Sugar Detox coach! If you haven’t heard about Diane Sanfilippo’s 21-Day detox program, you need to check it out. Diane is the author of the 21-Day Detox, 21-Day Detox Cookbook, Practical Paleo and Mediterranean Paleo as well as host of the informative and entertaining Balanced Bites podcast with Liz Wolfe (author of Eat the Yolks and the Skintervention Guide). The 21-Day Sugar Detox is a healthy way to rid yourself of cravings, regain control over your blood sugar, mood, and brain fog. The program contains modifications for Pescetarians, Autoimmune Disease sufferers, athletes, breastfeeding moms and families.

I have completed the program twice with amazing results each time. When Diane announced her program to certify coaches I jumped at the chance. This program has changed my life and it can change yours!

To get me as your personal coach, you must purchase the program through my link. There is no extra cost to you. My coaching is free AND there’s a 60-Day MONEY BACK GUARANTEE!!

21DSD-Coaching-Square

21-Day Sugar Detox Diet and Special Offer

Aloha!

I’m excited to announce that I have signed on as an affiliate of Diane Sanfilippo’s 21-Day Sugar Detox Diet program. So many of us are suffering from digestive complaints caused by poor digestion and a wrong carb lifestyle. We have a poor balance of good to bad gut microbes that cause toxins to build up in our system, blood sugar instability, mood swings, brain fog and many digestive woes. The 21-Day Sugar Detox Program is a great way to balance your flora, pulverize sugar cravings, and learn how to eat to support your specific health issues – autoimmunity, prenatal, athlete, and more.

Balanced Bites

Excerpt from her site…

Find food FREEDOM!

Bust sugar and carb cravings naturally in just three weeks.

Join the tens of thousands of people who have successfully completed the program – put your nutrition decisions on auto-pilot and finally break the chains from sugar and carbs.

Have you struggled with cravings? Or maybe you find yourself constantly slipping back into bad habits and just can’t seem to get yourself on track?

Do you experience energy spikes and dips throughout the day – especially that 3pm slump?

Are you often tired, lethargic, or experience unexpected changes in your mood?

What about brain fog, cloudy thinking, and trouble sleeping, or even trouble concentrating on the task at-hand?

Have you tried to complete nutrition challenges before but felt overwhelmed, restricted and just plain hungry?!

Does this sound like you?

Learn more here!

SPECIAL OFFER

If you purchase the plan through my affiliate link before Jan 4, 2015, I will personally coach you through the 21-day program at no additional cost! This program is one I have gone back to every few months to reset my eating patterns when I get too far off course and cravings attack! Join me as I begin my next round on January 5th!

Did I mention there’s a 100% money back guarantee? Let’s do this together!

Peace, Love, Aloha, and Happy New Year!
Health Coach Carrie

The Zenbelly Cookbook Review

Aloha! I have the honor to review The Zenbelly Cookbook: An Epicurean’s Guide to Paleo Cuisine by Simone Miller. This book is a beautiful and doable collection of recipes.

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Simone has food styling down to an art. I was enticed by every before and after picture of her recipes. She lays out the ingredients for each recipe so you can see just how simple the ingredients are for her recipes as well as get a visual idea of how much of an ingredient to use. She mentions for instance how important it is to know what size of an onion to use as onions come in a great range of sizes and she notes that’s particularly important in a recipe where the onion will be raw. I think we all can agree on that 🙂

When I first opened the book I flipped through the recipes and made a list of the ones that I knew I immediately wanted to try. The list was 17 recipes! And I wrote down four more that I knew I wanted to try soon after. I made the Brazilian Fish Stew (twice!!), Cocoa Chili Pork Shoulder, Ginger Scallion Pork Meatballs, Silver Dollar Pancakes (w/blueberry compote), Loaded Banana Bread, Chocolate Hazelnut Waffles, and Jicama Slaw. I plan to get to some more recipes this week but I had to cut it off somewhere to get this review published. The hubster has been on the Mainland for almost 6 weeks so I haven’t been cooking as much as I’d like. Partly because no one’s home to eat it all and partly because I have a full time job on top of acting as a single mom of a 16 month old! Phew!

Let me just say that Simone is gifted! The flavors that develop in a short amount of time are incredible. I found the recipes easy to follow and they use a relatively short list of common ingredients. My list of 17 recipes each required one or two ingredients I didn’t already have on hand. Most of those were on my regular shopping list already (eggs, butter, shrimp, onion, garlic – I was just out all of them). You won’t find a book full of recipes that call for $100 in ingredients you’ll never use again (thank you, Simone!!)!

Here are a few words about a couple recipes I tried. I may feature other recipes in another blog post or on social media (you are following me, right?).

So I’ll be honest – I am not the best baker :-/ I frequently overcook items thinking they’re still too soft in the middle or I second guess myself trying not to overcook items and they come out underdone. Sigh. When I made the Loaded Banana Bread I burnt it badly. All 6 sides. I cut off the burnt outer layer and the inner ‘meat’ was crazy delicious. I substituted dried currants in place of the dried cherries/cranberries since I had them on had and they are so similar. I’m not sure if I needed to cover the bread pan with foil or if my (toaster) oven temperature is off. I need to buy a cheap oven thermometer to help me resolve that.

Simone’s gluten free flour blend has a wonderful texture reminiscent of its gluten containing nemesis: processed wheat flour. The Silver Dollar Pancakes were a real treat. I’ve never whipped up egg whites to peaks before. I had no idea how satisfying it was and EASY! I have the OXO manual egg beater. It made light work of it. I see meringue’s in my future 😉 The texture of these little babies is fluffy and moist. These little pancakes taste like cake to me. My daughter loved them and they are a great portable snack for her or anyone.

The Chocolate Hazelnut waffles were heavenly. These could get away with being a dessert but there’s not much sweetener in them. Awesome! I didn’t add any maple syrup or other topping. Amazing finger food for any time of day.


As I mentioned above, I made the Brazilian Fish Stew twice already. I made it one afternoon when I was working from home. It was super simple. I used frozen wild caught flounder fillets. I threw about a pound of the fillets (individually sealed in plastic) into some warm water to defrost and went back to work. After 20 minutes or so I marinated the fish in the fridge and started the onions on the stove. I went back to work for 10 minutes (check on onions once or twice). I come back add the garlic then the tomatoes, coconut milk, cayenne and the marinaded fish plus marinade (recipe calls for shrimp but I hadn’t bought any so I left them out). After 8-10 minutes simmering the soup is done. that’s it!! The flavors of tomato and citrus are prominent, then you taste the fish and some heat from Cayenne if using. So simple to make but complex in flavor and purely delicious.

A friend from Seattle came over that weekend and I hadn’t put much thought into dinner plans so I ended up making this recipe again. Winnah Winnah! She loved it. She’s not Paleo nor does she follow any particular diet. This recipe is just plain ole tasty and so simple it didn’t interrupt our conversation as I made it!

As a mom of a young toddler I appreciate the features of this book. Each recipe has 2 pictures: before and after. Simone includes the prep time and cook time so I know what recipes I have time to prepare. If it takes more than 10 minutes to prepare, Sierra will probably give me a hard time about it so I’ll need to wait until she’s asleep, I’m working from home or hubby is home.

Some other features I appreciated in this cookbook were a recipe photo glossary and sample meal plan in the back of the book, kitchen skill lessons such as de-boning a whole chicken, photos of EVERY recipe, helpful recipe notes/tips, personal stories that gave the recipes life, Simone’s health journey, why and how she follows Paleo principles most of the time (gluten-free all the time) and a short summary of Paleo foods. You can feel Simone in every page of the book. She really wrote her heart out onto the pages so much that I feel like we’ve met before.

You don’t need to be be Paleo to love these recipes! They are delicious and surprisingly simple recipes that any palate can appreciate. I say surprisingly because you see Simone’s gorgeous plated meal photos and you can’t believe that it’s so easy to make the same recipe at home, on a weeknight, after working your full time job, acting as single parent and with a toddler pulling on your leg, but they are! Get your copy here.

Check out Simone’s website and social media for great content and recipes.

Paleo Lemon Blueberry Mug Cake

Who doesn’t love cake? Who doesn’t love cake for breakfast!!! As soon as I saw this recipe on AllDayIDreamAboutFood’s website I had to make it. Like. Right. Meow. BUT modified 🙂

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By omitting the lemon extract (because I didn’t have any) and subbing maple syrup for the sweeteners (I am not a fan of extract sweeteners and plain ole don’t like stevia’s taste), I came up with a delicious variation.

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Paleo Lemon Blueberry Mug Cake
Author: 
Recipe type: Breakfast/snack
Prep time: 
Cook time: 
Total time: 
Serves: 2 servings
 
This mug cake was adapted from http://alldayidreamaboutfood.com/2014/06/lemon-blueberry-mug-cake-low-carb-gluten-free.html
Ingredients
  • ¼ cup plus 1 tsp coconut flour, divided
  • Zest from one lemon
  • juice from ½ lemon (add juice of other half of lemon to warm water and sip while making recipe ;-)
  • ½ teaspoon baking soda
  • Pinch salt
  • 2 large eggs
  • 2T coconut oil (could also use avocado oil here), melted
  • 3T coconut milk
  • 1T Maple syrup or honey (optional, add an extra 1T of coconut milk if omiting)
  • ¼ cup frozen wild blueberries
Instructions
  1. In a medium bowl, whisk together ¼ cup coconut flour, lemon zest, baking soda and salt.
  2. Stir in eggs, coconut oil, coconut milk, juice from ½ a lemon and maple syrup (omit if on 21dsd).
  3. In a small bowl, toss blueberries with 1 tsp coconut flour. Then add berries to batter and mix gently.
  4. Divide batter among 2 mugs.
  5. Cook each mug in the microwave on high for about 1 minute 30 seconds.

Do you have a favorite healthy mug cake recipe? Let me know what you think about this recipe in the comments below.

Aloha!

Pastured Chicken Soup

Grandma’s chicken soup is truly good for our soul. It will soothe inflammation, reduce sickness, and build healthy bones and skin.

Does making chicken soup from scratch sound overwhelming and complicated? It doesn’t have to be. I threw my ingredients in a crock pot and came back 10 hours later. Doesn’t that sound doable? My recipe uses ingredients that are simple and flexible but delicious!!

1 whole pastured Chicken including any giblets and neck included, (frozen or thawed)
2 bay leaves, fresh or dried
4 cloves garlic, chopped or pressed and let to ‘air out’ for 10 minutes (can use a Tablespoon dried or freeze dried)
Few handfuls baby carrots, chopped celery
1 Chopped white onion
sliced 2″ knob of fresh ginger, or 1/2 tablespoon dried
Salt and pepper to taste

All ingredients are optional except the chicken 😉

Put the chicken and vegetables into the crockpot. Add enough water to just cover the chicken. Add the spices. Cook on high for 6 hours or until boiling. Cook on low until ready to eat.

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Remove the bay leaves, ginger root, and chicken. Discard those spices. Let the chicken cool slightly and de-bone (meat will fall off easily). Roughly chop the chicken into bite size chunks and return to the pot.

Variations:

In a rush? No fresh veggies? Add a bag or two of frozen vegetables. Broccoli, cauliflower, Cali mix, Italian stir fry mix, anything goes!

Add greens such as kale or spinach in the last 15 minutes of simmering.

Add hardy veggies such as cauliflower, potatoes, or beets at least an hour before serving.

For Thai flavor, add a crushed stalk of lemongrass to the crockpot when you add the garlic and ginger. Remove and discard the lemongrass before serving. Add a few squirts of fish sauce and a fistful of Thai basil. If you’re not following a Paleo or an autoimmune protocol you could serve with rice noodles for a Pho dish.

What are your favorite variations?

Aloha!

Hurricane Preparedness

As hurricane Iselle and Julio approach the islands, i have been preparing for the worst. In 1992, hurricane Iniki devastated Kauai when it gained strength and did a surprise 90* turn head-on to Kauai. No such thing as being over-prepared when you have a toddler to take care of!

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She loves her apples!

In the days leading up to the storm we ate most of the perishable food in our freezer and fridge. I sauteed the frozen wild caught shrimp with frozen broccoli for dinner. The frozen grass-fed beef and fresh local pac choi were the stars in some homemade potato soup. Our organic green beans were steamed (anyone else like cold green beans?? No, just me? I thought that might be the case). I cooked any food in the fridge that couldn’t be eaten raw and steamed or made a salad of the rest of the veggies. If the event of a power outage, we could eat these items cold. That reminds me i forgot to cook the purple Okinawan sweet potatoes! I stocked up on canned foods such as chicken, wild caught tuna, chili, and soups. These items can be eaten straight from the can if necessary. We have 2 manual can openers. I bought almonds and raisins for snacking. 10 pounds of apples and a bunch of bananas. There are 12 hours of Sterno fuel and a folding stove if we need to boil water or cook food.

IMG_2536 We had 6 gallons of water leftover from Sierra’s birthday. I filled up an additional 2 pitchers with filtered tap water. For toilet flushing and general sanitation i filled up one side of the sink and our bathtub. IMG_2533IMG_2534   We have plenty of diapers and wipes thanks to Amazon subscribe and save. Its early in the month so we have supplies for weeks! Cloth diapering would not be desirable in a power outage situation. PIU (or pee-you)!!!! Sierra eats mostly what we eat and we have dozens of puree fruit and veggie packets too. She’s all set! I bought a 1300mAh dual usb battery backup for electronics and a NOAA crank/solar radio for emergency information and music. We had lots of extra batteries for Sierra’s toys already. From our camping supplies we have multiple LED head lanterns and assorted lamps and flash lights. For entertainment during a power outage we have Sierra!!! Haha. She’s really all we need but we do have electronic options while the batteries last. I have many videos on my laptop, apps on my iPad. My iPhone of course will be reserved for emergency use only. Even though we have a battery backup, we don’t know how long we’ll be without power or if the backup works! I have many library books I’ve been wanting to read. As i write this, Iselle hovers over the Big Island and is forecasted to stay well below Oahu. We should get heavy winds and rain tonight.

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Stealing the Sterno out of these kits if we need to cook or boil water during a power outage!!

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IMG_2543 The radio has a flashlight, all 7 NOAA stations, AM/FM frequencies, an easy turn crank that can not only charge the radio and flashlight but your cell phone too (!!!!) and solar panels!! The battery backup can charge an iPhone 4 times!!! The remote is just for size reference.

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This fisherman’s cooler can hold all of our perishables if we lose power for more than a few hours.

 

What do you do to prepare for emergencies? Sound off below!

A hui hou!

 

My Story

My story begins in second grade when i was called fat for the first time. It wasn’t long after that my weight became something i was very aware of and self conscious about. I didn’t know what to do about it or why i was bigger than other kids my age. I weighed 90 pounds in third grade and ballooned to 120 by 5th grade. In 6th grade, my mom bought me a subscription to Shape magazine. I was intrigued with learning about the mysterious metabolism. I wished i was born with a fast metabolism. Everything i read made me think it was out of my control. You are either born with a fast one or a slow one. I was doomed. Studying health magazine articles became a new hobby yet I continued to gain weight. My best friend and i would design ‘spa’ days. She would spend the night and we would start our day early with a 7am jog, 8am eat a half piece of plain toast and half a grapefruit. 8:30am Do Richard Simmons’ Sweatin’ to the Oldies. 9:30am eat carrot sticks, etc… We had the entire day mapped out! I was still 170 in 7th grade and 202 by the end of 8th grade!!!!! I was up to a size 18 pants and was beyond depressed about my size. Finally fed up enough, i began to count every calorie and stay around 20% calories from fat, because fat made you fat! I wasn’t eating healthy, but in 1991 a calorie was a calorie as long as it wasn’t a fat calorie. I began to exercise most days by following Richard Simmons’ DVDs or the newly released Cindy Crawford DVDs. The weight slowly melted off. I continued watching what i ate and working out sensibly until i was down to 149.5 pounds!! My weight fluctuated over the next few years. Started birth control when i was 17 because of my intense cramps. I started getting migraines not too long after but didn’t put two and two together. I tried many other diets without much success: Atkins, South Beach Diet, Paleo Diet, etc…. It seemed 165 was my average weight. I’d go up as high as 180 or even once 190, but not below 160 again until 2009, but that didn’t last either.

I was 160 when i got married on valentines day 2009. That was the last day i took a birth control pill. I was 30 and we were ready to start a family right away only we couldn’t get pregnant. I saw doctors and they said we were both fine but “Here. Try clomid anyway. Maybe it will help.” Nope. No pregnancy. My tubes were open. Blood tests were normal. His sperm analysis was ok. One year goes by. Two years go by. Three years go by. Nothing. Time to take matters into my own hands. I began reading infertility blogs and books. An amazon reviewer recommended the Infertility Cure by Randine Lewis . I couldn’t wait to get my copy from Amazon. It turns out that this book became the game changer for my entire life! I learned how chemicals affect our hormones. I learned that certain foods and herbs have a profound effect on our hormonal systems and that our sex hormones control our weight, mood, everything!!! My husband and I began taking many supplements (too many!!!!) based on the quiz results from the book. We also removed as many chemicals from our home and personal care items as we could. We had already cut out most alcohol but i abstained completely while he drank even less often than he had been. We switched to as organic, grass-fed/pasture raised, natural whole foods diet as close as we could. 5 months later I was pregnant!!!!! Unfortunately, it was a chemical pregnancy, the fertilized egg implanted but didn’t multiply and very shortly after my HCG plummeted. I had the worst, most painful period of my life about 2 weeks later. But we felt hopeful because my body could become pregnant!! We must be on the right track. 6 weeks later my new reproductive endocrinologist started us on our first cycle of artificial insemination. This story gets long and detailed so i’ll save it for another post. I’m not sure what to credit our eventual pregnancy with, but the third cycle of AI commenced without medication. My cycles had become so screwed up from the hormones they wanted me to take that I hadn’t had a period that cycle and they didn’t know what cycle day i was on to know when to give me clomid. I had started an elimination diet 2 weeks before the insemination and had never felt better!! The third insemination worked! Pregnancy stuck! We now have an amazing daughter, born May 2013.

Just before I found out I was pregnant I signed up for the Institute of Integrative Nutrition’s (IIN) Holistic Health Coach program. The Infertility Cure planted a seed in me that swayed my passion for diet and fitness to holistic healing. I wanted to learn more about living without harmful chemicals, how food can cause, prevent and heal so many common ailments, and the abuses of modern medicine. Our environment is making us sick. Stress is killing us. The food we eat can harm or heal us. I want to teach others what I learned and IIN taught me not only about nutrition, but how to gently coach others towards their health goals.

Following the pregnancy, I developed post-partum thyroiditis and adrenal fatigue. I have swung from hyperthyroid to hypothyroid and back again. I’ve learned many food and nutrients to help heal my glands. The exciting part is that i’m seeing results! At my last appointment, my doctor said according to my lab work the medication (synthroid) was working great for me – then I told him I wasn’t taking the medication 😉 Im not optimal, but I’m getting there naturally 🙂

My journey inspired me to become a board certified holistic health coach and Beachbody fitness coach. I want to help others overcome similar obstacles and help them make sense of the nonsense marketing out there. It is so confusing and frustrating!! It’s no wonder so many give up on trying to eat healthy! Even the USDA can’t figure out what a healthy meal looks like (MyPyramid/MyPlate). I believe that each person has unique needs and needs a personalized plan. If you need help, please don’t hesitate to contact me today. I’ll work with you no matter what you can afford.