Pumpkin Pie (Gluten Free, Dairy Free, Sugar Free)

 

 

Pie Crust:

Makes 8 or 9 inch crust
2/3 cup coconut flour
1 cup almond flour
1 eggs
1/4 cup arrowroot
1/2 tsp sea salt
1 tsp baking soda
1 tbs apple cider vinegar
1/2 cup softened coconut oil (unrefined)
1 tsp vanilla extract
1 Tbs Stevia extract (or pure maple/honey)

1. In a small separate bowl, whisk the apple cider vinegar with the eggs (you can sub "flax eggs" by combining 6 tbs ground flax seed with warm water and set aside until it comes to a gel like consistency) until frothy.
2. Mix dry ingredients together in a food processor or mixing bowl. Add wet ingredients, including eggs (or flax mixture) and mix well. The result will be a thick crumbly dough-like consistency.
3. Use extra coconut oil  to grease a 8 or 9-inch pie dish. Crumble the dough evenly over the pie dish. You will not roll out the dough with a rolling pin like traditional crusts. You will have to press the dough into the crust so it forms the pie dish shape.
4. Take a fork and puncture the crust a few times to avoid bubbling. Heat the oven to 350° and lightly pre-cook the crust for about 5-7 minutes.
5. Now you are ready to use your crust for pumpkin pie, pecan pie or any other treat you want to make!

Pie Filling:

(1) 15oz can of Pumpkin puree
1/3 cup of pure apple juice (no sugar added!)
1/4 cup unsweetened almond milk
2 eggs
1 tbs pumpkin pie spice (cinnamon, clove, ginger)
5 oz of pure maple or 1 tbs pure stevia extract

Bake 425 F for 15 minutes or until the crust is golden brown all over.

Cool for 15-20 min before serving =)

6 month Progress

                     

It's been 6 months being on the Slenderiiz program and I am happy to inform you all that we have combined lost over 110lbs! Karl has lost 63 lbs and I have lost 51 lbs. I say lost, but really I mean adios! Gone forever! We have developed a clean eating lifestyle that is here to stay. We're in the last stretch of weight loss, Karl has 10lbs left to lose of fat and is gaining muscle while doing circuit training and weight lifting, I have 20 lbs of fat left to lose to be at my DREAM weight, I've started running and have continued to do circuit training with Karl 3 days a week. I have a goal of running in a 5k with my sister in law this spring and I don't want to be last!

Soon we will be able to replace our family portraits in our home with the new us, which is perfect timing for our moving to a new home 4 hrs away.

Are you on a weight loss journey? Or trying to eat healthier? Feel free to ask questions, request recipes or learn more about the program we've been following by emailing us at kzfire35@gmail.com

We feel blessed to be on this journey and welcome anyone else who wants to make a change for a healthier lifestyle with the proper nutrition and food the fuels your body.

Karl's RESULTS to his 28 day commitment to fitness

RESULTS

August 16, 2013  /  Karl Marshall

Well the numbers are in!
In 28 days I lost 16.42 pounds of fat and gained 5.13 pounds of muscle. I also dropped my body fat percentage by 6%!  I'm not stopping here, I want to drop another 5% of body fat and build some excellent lean muscle to support my back while I play basketball! This is a huge leap forward in achieving my goals! Don't wait now guys and gals, start your Next 28 Days NOW!

 

Almond Joy bites (Vegan, Gluten Free, Dairy Free)

If it were possible to make RAW, VEGAN, GLUTEN FREE, SUGAR FREE candy on the large scale I would make these for the world and no one would be the wiser that these [in moderation] are nutritious and so good for you!
These are my favorite little morsels that are perfect for phase 3 (maintaining weight loss), I'm working on a quinoa based version that will be phase 2 (weight loss) approved for the Slenderiiz program.

Ingredients (for half dozen)

7 pitted dates

1 tbs flax seeds (or 1/4 tbs flax seed meal)
1/4 cup extra virgin coconut oil (solid not melted)

3 tbs unsweetened coconut powder

1/4 cup raw almonds

1/8 tsp salt

1/4 unsweetened coconut shred

In a food processor or good blender pulse 7 pitted dates, 1 tbs flax seeds, 1/4 cup extra virgin coconut oil
3 tbs unsweetened coconut powder. When the mixture is crumbly add 1/4 cup raw almonds and 1/8 tsp salt and pulse a couple times so the almonds are chopped but not pureed. Cover a plate with 1/4 cup unsweetened shredded coconut, scoop a palm size mixture in your hand and roll into a ball then roll in the coconut. This should make about 6 truffles. Put in the fridge to firm up and enjoy =)

I intentionally did a small serving size for our family to enjoy, because with all things moderation is key!

Vegan Protein Bites

The recipe I'm about to share was inspired by a similar recipe that can viewed at http://chefambershea.com/2012/05/03/cake-batter-balls-raw-vegan-high-protein-glutengrainsoynutseedsugar-free/

Ingredients:
1/2 cup Pure Nourish (Vegan Protein Powder purchased HERE)
2 tbs coconut flour
1 tbs melted coconut oil
4-6 tbs canned whole coconut milk
1/2 tsp cinnamon
1 tsp vanilla extract
(optional) blueberries

Mix all of the dry ingredients together first then mix in the coconut oil and vanilla extract. Use a spoon to stir in the coconut milk, start with 4 tbs add more if the mixture is too dry to hold together. Once the mixture is crumbly but comes together like play dough roll into 6 even balls. At this point you can  top with some blueberries or chopped nuts/seeds or you can leave them as is and put them in the refrigerator to set and chill.

These are a delicious treat or snack for before or after a workout or if you're craving a cookie. Remember, all things in moderation! Limit yourself to 2-3 per snack.

Zucchini "noodles" with Turkey Meatballs and Simple Marinara Sauce

          We love Italian food! Low carb, low calorie, but there's no skimping on the flavor, yum!

Ingredients:
32 oz ground turkey
1 can of 14.5 oz Hunts Fire Roasted Tomatoes
3 zucchini
1 minced clove of garlic
2 tbs melted coconut oil

Seasonings:
1/4 tbs onion powder
1/2 tbs garlic powder
1 tbs fennel seed
sea salt and pepper to taste
1 tbs fresh basil (plus save 1 tbs of basil for garnish)
1/4 tbs fresh rosemary

Pre-heat the oven to 400 deg F.
Oil a 9x13 baking pan with 1.5 tbs coconut oil.
In a large bowl gently combine the ground turkey, and onion powder, garlic powder, fennel seeds, and about 1/2 tbs sea salt 1/4 tbs pepper seasonings using your hands. Roll golf ball sized meat balls and place in the baking pan. To get a nice outer crust roll each of the meat balls a little in the coconut oil so all the sides are slightly oiled. Each ball should be about 1.25 oz of turkey which will produce 24 meat balls (3 rows of 8 as seen in the picture). Place in the oven uncovered for 12-18 minutes (the meat should be a nice golden brown).

While the meat balls are baking, cut off the ends on the zucchini and use a potato peeler to peel off the outer skin on the zucchini. Toss the skin into your compost or garbage. Now we're going to make the "noodles" with the potato peeler run even ribbons of zucchini for all 3 zucchini. As you approach the seeds then rotate the zucchini. The core with the seeds will be used in the sauce but contain too much moisture to be noodles.

Toss the "noodles" with the remaining 1/2 tbs melted coconut oil and lightly salt and pepper then set aside for the last minute to warm through before serving.

In a blender combine the zucchini cores (chopped), 1 can of roasted tomatoes, minced garlic clove, rosemary and basil. Once evenly combined pour into a sauce pan and season lightly with salt and pepper.

Remove the meat balls from the oven and let them rest for 1-2 minutes out of the oven while you gently toss the zucchini "noodles" over medium heat just enough to warm them through. You don't want to COOK the zucchini just get it warm. Plate the "noodles" top with 3 meat balls (4 oz serving of turkey) and spoon on the sauce. Garnish with a little fresh basil and ENJOY!

Karl's commitment to fitness for the next 28 days - Day 1

I wasn't always a big guy, as a child, teen and young adult I lived-breathed-and died for basketball. When you eat like a teenager and stop playing ball like one it turns out... you gain 40 lbs in 2 months. Ouch. Then, add a broken hand, and a second child in and you gain another 20 lbs. OK so maybe you didn't gain 60 lbs but I did. 

In the last 4 months while adhering to the Slenderiiz program (you can read more about that HERE} I have lost 50 lbs, primarily by taking some quality supplements, incorporating clean eating at a 1250 calorie intake (more on days when I work out) and 20 minutes of light cardio 4 days a week. I have come to a point where I want to tone up my newly exposed muscles and gain the strength and agility back that I need in order to safely play basketball again. 

My friend Brock, who I have known since elementary school had killer results in his commitment to fitness where he blogged about reducing his body fat from 21% to 11% in 28 days by using the same supplements but a higher intensity work out regimen than my previous 20 minutes of light cardio. You can read about Brock's 28 days HERE.

Friday July 19th was my first of the Next 28 days, where I am committing to following the work out regimen I will be posting from Brock's blog as well as continuing to eat clean - we are dairy free, gluten free, sugar free, soy free, and low glycemic. This is the first time I have attempted intense work outs baring weight on my left hand that's had 2 reconstructive surgeries since a car wreck in October of 2010.

                           It is a lot easier to bare weight on my hand now that I'm 50 lbs lighter!
I really was intimidated by this work out routine because it pushes me to bare weight on my hand and use my lower back in ways that I haven't done since completing physical therapy. Did I mention I have degenerative disk disease? I have moderate to severe arthritis in my lower back at the ripe age of 32 years old. My doctor has been very frank in telling me that if I don't lose the weight around my belly than I'm going to end up having the back of a 90 year old by the time I am 40 years old.

I'm not a writer, or a body builder or a nutrition expert but I have been inspired. I want people to see that even if you have health issues, or insecurities there's no reason to settle and give in to accepting the weight, the lack of strength. I refuse to give in anymore, I will be healthy and I will be fit. You better believe I will be playing basketball again some day soon too.

 Upper Body/Core  

Curls: 4 sets, 10-15 reps.  

Push-ups: 4 sets, 10-15 reps

Crunches: 4 sets, 25 each

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Tricep Extension: 4 sets, 10-15 reps

                                           Incline Push-ups: 4 sets, 12-15 reps

Tri-Plank: 4 sets, 1:00 minute each. 20 seconds left side, 20 seconds right side 20 seconds center

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Bent Shoulder Row: 4 sets, 12-15 reps

Decline Push-ups: 4 sets, 10-15 reps

Leg Lifts 4 sets, 25 reps

Lower Body/Core

Squats: 4 sets, 12-15 reps

Sit-backs: 4 sets, 8-12 reps

Toe Raises: 4 sets, 12-15 reps

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Lunges 4 sets, 10-20 reps

Weighted Side-Bends 4 sets 12 reps per side

Wall-sits 4 sets 30-45 seconds

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Split-Squat: 4 sets, 10 reps

Sit-ups: 4 sets, 25 each

Toe Raises: 4 sets, 25 each

My plan is to do 3 days of upper body/core followed by 2 days of lower body/core then a rest day from lifting but used for 40 minutes of cardio and day 7 will be stretching and some Yoga. -I've never tried Yoga before but Danielle's mom teaches it and we've been googling videos on You Tube to figure out what will work best for stretching out and strengthening my problem areas.

I have a huge support system between my wife, kids, friends at the gym, and the whole Next 28 Days contributors and audience and am looking forward to the remaining 27 days!

You can also follow my blog
posts at 
http://thenext28days.com/karl28

A lighter more flavorful spin on a Chicken salad

Who doesn't love chicken salad? The problem is usually its full of mayo and chicken and bread which doesn't really provide much nutritional value to your day. Here's my absolute favorite chicken salad mix on a bed of spring greens. 

Ingredients:

1 chicken breast cooked and cooled (you can boil or bake or use left over rotisserie)

1/2 tbs olive oil based mayo or veganaise

1/2 an orange

4 dried apricots

1/2 cup red grapes

optional garnish** sunflower seeds, flax seeds, pumpkin seeds, Chopped basil

2 cups lettuce of greens of your choice (I like the spring mix with baby herbs and spinach)

Note: Don't like Mayo? no problem! Substitute greek yogurt, or 1/2 tbs mashed avocado, or 1/2 tbs of olive oil emulsified in the blender with 1/2 tbs lemon juice. 

Seasonings:

cumin

sea salt

pepper

Dice up your cooled cooked chicken, apricots, grapes (cut in half) and toss with the mayo and 1 tbs of fresh squeezed orange juice (save the rest of the orange to dress the greens with). season with 1/4 tbs cumin and salt and pepper to taste.

Plate the greens in a bowl and squeeze remaining orange juice on to the greens. Spoon the chicken mix on top of the greens and garnish with your choice of seed or basil. 

Voila! so delicious and healthy!

Veggie Loaded Gluten Free Lasagna

 I love Italian food! Lasagna is a personal favorite. I have a recipe for you that can easily be done vegan or with Goat cheese (if you can tolerate cow milk go for it, goat cheese is much more allergy friendly and about 1/2 the calories of cow milk). Instead of pasta layers I used thinly sliced strips of zucchini. My whole family -even little Ms. Picky eater- and the neighbors who joined us for dinner LOVED this and didn't miss the noodles at all.

Ingredients:
1.5 lbs of ground chicken or turkey - to simplify you can get Italian seasoned turkey sausage
2 large carrots (shredded)
3 medium zucchini (sliced thin, length wise)
1 yellow onion (finely chopped)
3 cloves of garlic (minced)
1 can Hunt's Basil Garlic Oregano canned diced tomatoes
Optional** 6 tbs Chevre (we get ours from a local goat dairy farm but you can buy yours from any grocery store!)
2 tbs Olive oil (or coconut oil)
2- 25 oz jars of spaghetti sauce of your choice ( I use O Organics tomato basil)
Sea Salt
Pepper

Seasoning for Turkey:
1/2 tbs Sea salt
1/4 tbs Pepper
1/4 tbs Onion powder
1/4 tbs Garlic powder
1/2 tbs Rosemary (I used from from the garden but you can also use dried)
1/4 tbs fennel seed (ground)
1/4 tbs cardamom (ground)
2 tbs Balsamic vinegar

Note: If you are preparing Vegan than use the seasonings typically used for turkey and apply to saute fresh spinach and pine nuts instead.

Ready? Here we go!

1st, Zucchini has a lot of water in it and we need to get rid of as much as possible. Slice your zucchini thin length wise and lay out on top of paper towels (or clean kitchen towels), salt lightly and then lay another layer of towel on top. Make sure the top layer is covered with a paper towel or clean kitchen towel and place another cookie sheet on top to help press out the liquid.
Let that sit while you prepare the filling.

Grate two large carrots with the larger hole size set in the sink (on top of a clean plate) in a colander to drain the moisture.

Heat up a 2 tbs of olive oil in a frying pan, brown the ground turkey with all of the dry seasonings (wait to use the balsamic vinegar until the meat is completely cooked) deglaze the pan with the vinegar. Then put your drained/shredded carrots into a big bowl and use the colander to drain the turkey meat use light pressure to help expel extra moisture.

While your turkey is draining add the can of tomatoes (drained) to the carrots, chopped onion, minced garlic, sea salt and pepper to taste, add the turkey and toss in the goat cheese if you are using it.

In a 9x13 pan spoon in a thin layer of spaghetti sauce, then lay down a layer of the zucchini, spoon in a layer of the filling, top with a few spoon fulls of spaghetti sauce and then lay out another layer of zucchini. Repeat. For your final top layer lay out a double layer of zucchini evenly spoon out a thin layer of sauce. If you're using cheese crumble some of the chevre on top, if you're preparing vegan I recommend topping off with some pine nuts. Cover with foil.

Place a cookie sheet on the bottom rack of your oven to catch any over flow from the lasagna while baking.

Bake for 45 min in a preheated oven to 350 degrees
then remove the foil and bake for 15 more minutes.

Remove from the oven and let sit for about
5 minutes before serving

Enjoy!

4 Month Progress Update

The 3rd of July marked 4 months on the Slenderiiz program for us. Karl met and beat his original goal and is now shooting to lose 10 lbs of fat and then start building muscle. Soon he will be participating in "The Next 28 days" and working on really getting "cut". I'm so excited for him and he is thrilled to be on the next leg of this journey so quickly! I originally wanted to get down to my pre-2nd child weight and now I'm on board for getting to my pre-children weight! Here's our before and after pictures for 4 months. We still have work to do!

I have lost 40 lbs in 4 months and went from a size 34 pant waist to 28 or in standard sizes I went from a 14 to an 8 (almost 6!).  My goal is to lose another 20 lbs which will put me at 125 lbs. I've added 15lbs to my weight loss goal because it came off faster than expected!

Karl has lost 50 lbs in 4 months! Doesn't he look amazing?! He's added an additional 10lbs to  his weight loss goals and then is going to follow in our friend Brock's foot steps on getting cut in 28 days and journaling everyday on how he's doing, what he ate, his work out routine and how he's feeling. We're both really excited for this new phase!!!

Together we have lost 90 lbs in 4 months! that's an average of 22.5 lbs a month! We're so thrilled with the results we have seen and are really looking forward to reaching our best potential physique and celebrating with a little photo shoot to replace the family pictures in our home from Christmas that really showed us how unhealthy we had become!!

If you would like to learn more about the complete Slenderiiz program visit Slenderiiz.com/complete 

Vegan Faux Alfredo Pesto

I've used Cashews for creaminess in desserts and this evening I trimmed back my basil plant so voila it was time to make a pesto sauce which turned out to be the most delicious faux alfredo that I have ever had. My brother had some of the left overs and said he would have never guessed that the dish was vegan!

Ingredients for sauce:
1 1/4 cups raw unsalted cashews
1/4 cup olive oil
1/4 cup warm water
1 large lemon (juiced)
3 cloves of garlic minced
1 cup chopped fresh basil
sea salt
pepper
*optional* crushed red pepper

Additional ingredients for pasta dish:
Quinoa pasta
broccoli
6 roma tomatoes
*optional* cooked chicken breast or shrimp

In a food processor or powerful blender/magic bullet
Puree the cashews, olive oil, lemon juice and slowly add warm water until mixture is creamy (similar to the texture of creamy almond butter) add basil, garlic and 1/4 tsp of salt and 1/4 tsp ground pepper (or season to taste). Pulse and blend until the mixture is smooth and creamy adding warm water as needed to keep the mixture loose. If like spicy Italian food then stir in crushed red pepper flakes for desired heat level.
 That's it! you can toss as is with any pasta, veggie, dip with veggies, gluten free snacks what ever you want. Here's the dish I made.

I boiled a whole package of Quinoa Pasta in salted water, when I drained the pasta I left about a 1/4 cup of starchy water in the pan, then folded in the pesto sauce. While the two were heating up I microwave steamed a package of broccoli that was salted and peppered. I tossed the cooked broccoli in and then diced up some roma tomatoes. I removed the mixture off heat and folded in 4 of the diced roma tomatoes. After plating the pasta I garnished with fresh diced roma tomatoes. My husband wanted meat for his dish so I grilled a salt, pepper, garlic powder, onion powder seasoned chicken breast on the bbq sliced it up and topped off the chicken and tomatoes.

Progress Update: Being Real

I've spent nearly a lifetime making some good choices with food, but a large portion making inadequate choices with food. I wouldn't say they were terrible, or life ending but they brought me to a point of near obesity. What changed ? I couldn't look in the mirror and make positive comments about myself anymore. My children were requesting fast food, pizza and throwing fits when I did make dinner at home. Our quality of life was poor and it was all because of the choices we were making about food. I had an unhealthy relationship with food.

Those of you following our blog, you already know why I'm here and what our family and some of our friends are working on, a lifestyle change. Not a DIET, not a FAD, but a change in our relationship with food. One that doesn't mean we turn to food for comfort, for happiness, for boredom, but rather as fuel, as nutrition and as a teaching lesson to our children. 16 Weeks of eating clean, eliminating gluten, sugar, dairy and soy from our eating habits and incorporating a rainbow of healthy food options into our home.

Karl is down 45lbs, I am down 35 lbs, our kids are asking for snacks like hummus and bell peppers. Nadine has discovered she loves asparagus! I'm so proud of the progress we've made in just under 4 months. Our lifestyle change was really put to the test this summer as we have been traveling a lot. I am SUPER proud to inform you all that we did not stop for fast food once on either of our road trips. We drove 22 hours in a week the first week and then 39 hours in 5 days on our second trip. I packed a cooler full of salsa, veggies, baked black bean chips, unsweetened applesauce, unsweetened coconut milk, purenourish shakes, apples, oranges, white albacore tuna packed in water, Organic goat cheddar cheese and lots and lots of water. I will confess that I lived off from a combination of coffee and rejuveniix for energy since we only slept for 2 of 4 nights on our second road trip.

Here's where I have to confess, we are not perfect. Just because something is vegan, doesn't mean it's a healthy choice, and just because it's gluten free doesn't mean it is healthier than regular bread. We "rewarded" ourselves with vegan donuts, Karl bought me a vegan lemon cupcake, and we had dairy free pizza when we got home. Our first exposure to refined sugar, soy, and gluten in 15 weeks and we were miserable. By we I mean I was miserable and unfortunately my family paid the price. My chronic acid reflux (GERD) came back with vengeance and so did my irritable bowl syndrome (IBS) and my seasonal pollen allergies were out of control (I think because my immune system was compromised by eating foods that made me sick)! Sorry if that's too much information for you all but here's what I gathered from this experience. My body is at it's best on the Slenderiiz food program, when I follow it to the letter and avoid my food allergies, I have energy, my seasonal pollen allergies are minimal, and I have no symptoms at all from GERD or IBS. Karl was irritable and had a supreme sugar crash after the experience and agreed that "rewarding" our efforts is the sign of us not really taking the lifestyle change serious as a long-term choice and our bodies need us to treat it serious. At a certain point we will reach our goal weights, we CAN'T look in the mirror and ask "Am I thin enough?" or "Am I fit?" we have to change our view and look at what we are putting in our bodies and ask "Am I HEALTHY?" I want to play with my children without my joints hurting, without stomach aches, and I want to have the longest possible life to enjoy my family which means this is not a FAD not a DIET and FAILURE is not an option.

Sunday, We hit the reset button and are back to eating clean, making meal plans and getting active. We genuinely care for our friends, family and even all you international blog readers. Do yourself a favor, don't judge your health by what you see in the mirror, or what size of clothes you're wearing. Look at your food, your vitamins, your beverages and your activities and then honestly ask yourself "Am I HEALTHY?" "Am I teaching my children to be Healthy?" "Am I making choices that will help me be there for my family, friends and community as long as healthfully permitting?". If your answer is NO to any of those questions, you're in need of a lifestyle change, please feel free to use us a support system.

On a lighter note, I have tons of recipes to share with you all since I didn't get very many blog posts in while we were traveling! Stay tuned =)

Strawberry "Cream" pie (no bake)

It's finally summer! In Oregon that means its time to lather on the sunscreen and go berry picking. So I have a bunch of strawberries and a husband begging for dessert to replace his favorite full gluten full dairy full sugar summer treats. Tonight we're eating this delicious strawberry and "cream" pie. It's a no-bake treat that is paleo, vegan, gluten free, sugar free and soy free!

Crust Ingredients:

3/4 cup chopped raw walnuts

1/4 cup unsweetened shredded coconut

Filling Ingredients:

2 cups fresh chopped strawberries (about 24 medium sized strawberries)

1 cup raw pecans (or cashews)

15 drops of liquid stevia (about 1 ml)

1 cup melted coconut oil

2 tbs vanilla extract

a pinch of sea salt

In a food processor (or magic bullet) grind the walnuts and coconut into a paste/crumble. Use your fingers to press the crumble into the base of a 9 inch pie pan with your fingers - similar to how you would press a grahamcracker crust.

In a blender combine the pecans, melted coconut oil, salt, stevia and vanilla extract and whip until a light and fluffy cream base has been formed. Add in the chopped strawberries and blend/whip until the mixture is completely smooth.

Pour the strawberry mix into the pie dish over the crust and refrigerate for 3 hours. Cut and serve =)

Quinoa Stuffed Bell Pepper Halves

There are so many nights where I need to make dinner FAST and when it would be easy to give in to temptation. I have a few recipes that I can make in under 30 minutes and this is one of my favorites!

Ingredients:
1/2 cup uncooked quinoa
1/2 cup chicken broth
1/2 cup fresh squeezed lime juice (this should be about 1 large lime squeezed)
2 bell peppers
1/3 cup chopped cilantro + 4 small sprigs for garnish
1 cup chopped white or red onion (should be about one small onion)
2/3 cup your favorite salsa
1lb ground chicken (or your choice of meat/ tofu)
1/4 tbs coconut oil
Seasonings: salt, pepper, onion powder, garlic powder

Cut the bell peppers in half and remove the stems and seeds/membrane.
Place the bell pepper halves cut side down on to a hot grill or BBQ (about 375 degrees)
In a sauce pan combine the quinoa, chicken broth, and lime juice. Bring to a boil for 30 seconds then reduce the heat to low and cover. Let simmer covered until all the liquid has been absorbed.
Melt coconut oil in a saute plan on medium/high heat and season well and brown the ground chicken. Toss in the chopped onions once the meat is browned.
Once the onions are soft add the salsa, toss in the cooked quinoa and mix well. Take the saute pan off the heat and fold in the chopped cilantro.
Remove the bell peppers from the grill/ BBQ and spoon in the quinoa/chicken mix in to the bell peppers and garnish with the remaining cilantro sprigs.

Voila! Super easy and so delicious!

Danielle's progress update

Here is my most recent update I posted on instagram today. Feeling pretty good! 15lbs to my goal weight and officially at a healthy BMI !

P.s. if you're on instagram or Twitter you can find me under the username Daniczec.

Karl's individual update is coming soon!

Long Over Due Progress Update- 90 days

 90 days ago Karl and I along with our friend Jeff decided we were ready to commit to a healthier lifestyle, to hold each other accountable and to not stop until we hit our goals. We're not done yet but the 3 of us have come a long way and have a ton of over-sized clothes to show for it.

                                                 Then

Jeff - 270 lbs
Karl - 285 lbs
Danielle - 176 lbs

Now

Jeff - 228 lbs (down 42 lbs!)
Karl - 245 lbs (down 40 lbs!)
Danielle - 146 lbs (down 30 lbs!)

Collectively we have lost 112 lbs in 90 days

As you can see from the picture, our clothes are baggy. We were all laughing at how ill fit our wardrobes were and how we need to buy some skinny clothes and re-take this picture. There's some fun outtakes I will post, because these men are silly and fun to be around.

Karl's and my relationship has grown stronger (I didn't know that was even possible) through this journey and we are constantly building each other up. I love that our children have had a noticeable change in their eating desires too. Yesterday Nadine requested asparagus in her lunch for school and today she was eating raw bell peppers as a snack. I feel so proud to know that we are teaching our children the skills to eat well, and have a healthy relationship with food.
Jeff and his wife, Tiffany, are two of our dearest friends and through this experience I think we've grown closer as well. It's definitely a perk to have people who understand and live through the same accomplishments and obstacles. We are eternally grateful for their friendship and their part in sharing this journey.
As two family's on this journey together Karl and I are particularly excited to celebrate when we all 3 have met our goal weight! Tiffany and I have talked about a cruise, I think the boys might go for that!

What we've been doing:
We have been on a set eating program for 90 days called Slenderiiz its an all natural, organic supplement that is taken under the tongue  before each of your 2 largest meals a day for 90 days (or shorter if you reach your goal before then) which helps flush fat and boost your metabolism while reducing cravings for sugar and oils. This combined with a food plan of 1200 calories and eating guide to help train our bodies to crave REAL food, that is going to fuel our bodies instead of weigh it down has propelled our weight loss in to over drive. This program has a 2 year clinical trial and we are participating in a beta testing of the product for the Oregon area. 

We have successfully transitioned in to a healthy relationship with which is low-glycemic, no refined sugar, gluten free, dairy free (primarily due to my allergies) and only eating lean proteins. Karl and Jeff are done using the drops and will continue their 1200 calorie food plan until they have reached their goal weights and then will adjust the calories accordingly to maintain. I plan on doing another 30 days of the slenderiiz system since I still have 20 lbs to go until my goal weight.

This has been such a positive experience, I am excited to continue to develop new recipes, share our story and hopefully with in the next 60 days be celebrating reaching our goal weights. Stay tuned for more progress updates and recipes.

Outtakes ;)

This one is my favorite! oh those silly men...

Jeff's progress at 70 days!

I have an update on our good friend Jeff's progress.  After 70 days Jeff is down a whopping 40lbs. We have an update coming for all three of us coming soon!
Congratulations Jeff!

Slenderiiz.com/Oregon

9 Reasons Why I Say NO to Soy

Since I am allergic to cows (including leather, beef, dairy, all cow by products) nearly every meal I make is dairy free. My kids have some cheese and yogurt, but my Karl and I are dairy free. A long time ago I used to use soy in everything, I really thought it was my healthiest option. A year and a half into our marriage while on birth control we conceived our oldest child, which was such a blessing and also perplexing. We learned 2 things from my Gynecologist 1) My body doesn't naturally produce enough progestrogen to maintain a pregnancy without medical help 2) the plant estrogen in soy mimicked the hormone enough in my body to mess around with my hormone tests when they did my blood draw to confirm the pregnancy. 
My OB recommended I avoid eating soy for the remainder of the pregnancy, once I hit the 2nd trimester and had stopped consuming soy products (they're practically in everything that's pre-made!) my hormones leveled out, and blood draws came back normal.
That was 7 years ago, we've been avoiding soy consumption as much as possible ever since. I have referenced 4 articles that support what my OB talked to us about 7 years ago. Here's 9 reasons why someone should consider avoiding soy products.

1. Soy phytoestrogens disrupt endocrine function and have the potential to cause infertility and promote breast cancer in adult women. These phytoestrogens also cause hypothyroidism and possibly thyroid cancer.
2. In infants, consumption of soy formula has been linked to autoimmune thyroid disease.
3. Vitamin B12 in soy is not absorbed. Consumption of soy actually increases the body’s requirement for B12.
4. Soy foods increase the body’s requirement for vitamin D. Toxic synthetic vitamin D2 is added to soy milk.
5. Fragile proteins are damaged during the high temperature processing used to make soy protein isolate and textured vegetable protein–often used in packaged foods and even the so-called “healthy” protein bars.
6. Processing of soy protein results in the formation of toxic lysinoalanine and highly carcinogenic nitrosamines.
7. Free glutamic acid or MSG, a potent neurotoxin, is formed during soy food processing and additional amounts are sometimes added to mask soy’s unpleasant taste.
8. High levels of aluminum, toxic to the nervous system and kidneys, have been found in some soy foods.
9. Soy foods such as soy cheese and ice cream, soy milk, and tofu are so processed that few pesticide residues remain; however, several very toxic pesticides are used to grow soybeans, and 90 percent of soybeans grown in the U.S. are GMO (genetically modified). In the only human feeding study ever published on genetically modified foods, seven volunteers ate Roundup-ready soybeans. These soybeans have herbicide-resistant genes inserted into them in order to survive being sprayed with otherwise deadly doses of Roundup herbicide. In three of the seven volunteers, the gene inserted into the soy transferred into the DNA of their intestinal bacteria, and continued to function long after they stopped eating the GM soy.

Karl and I use unsweetened coconut milk, coconut oil and coconut butter for all of our dairy replacement options. 

I hope some of you find this as enlightening as I did!

Sources:

http://www.juiceladycherie.com/Juice/nine-reasons-to-say-no-to-soy/

http://thedeliciousrevolution.com/cleanse/why-avoid-soy/

http://halfindiancook.com/the-search-for-soy-free-chocolate/

http://www.celestialpets.com/soy_article.shtml

If you are currently using a soy based protein powder and are looking for a Vegan, Soy Free, Organic, Non-gmo meal replacement read HERE and purchase HERE

Easy Ground Chicken, Marinara and Sauteed Veggies

             Prior to our lifestyle change Spaghetti was a staple meal for our family, usually as an excuse to have garlic bread but none the less I had to figure out a healthier solution to this quick and easy meal.  First step was finding a marinara recipe and a pre-made sauce for easy nights that was also sugar free, dairy free, gluten free, and soy free.

             We will save my marinara from scratch recipe for another day and today let's focus on those ever so tempting "in a rush" nights where you just have to make something or your going to end up ordering pizza...

Here's what you need!

16 oz Ground chicken (or turkey)- 4 adult servings
1 jar of Marinara (I found O-Organics from Safeway was the most cost effective, Sugar Free, Gluten Free, Dairy Free and Soy Free)
2 green bellpeppers
1 yellow onion
3 tbs balsamic vinegar
1 tbsp coconut oil
Seasonings
1/2 tbs onion powder
1/2 tbs garlic powder
3/4 tbs rosemary (dried) or 1/2 tbs (fresh)
sea salt
pepper

Ok here we go =)
Slice onions and bell pepper to thin strips (these are going to mimic the pasta) sprinkle with salt and pepper
Season the ground chicken with onion powder, garlic powder, salt, pepper and rosemary (if you can go fresh on herbs than do it!) and sprinkle it with salt and pepper..
In a saute pan (a wok works well too) over medium/high heat melt the coconut oil, then add the veggies. Saute the veggies until they are starting to caramelize on their sides. Add in the ground chicken and break into bite size pieces stirring as the meat browns and the veggies get soft and fully caramelized.
Deglaze the pan with balsamic vinegar and loosen up all of the yummy brown stuff that has accumulated at the bottom of the pan.
Add the bottle of sauce (25 oz jar) I like to add a couple tablespoons worth of water to the jar, replace the lid, shake it up and get all the sauce out =)
Once the sauce has heated up to a low boil, reduce heat for 5 minutes and its ready to serve.

If you can't live with out pasta, I highly recommend Ancient Harvest Quinoa Pasta.

Note: You can use just about any vegetable to saute if you're not a fan of peppers and onion, try summer squash, zucchini, cauliflower, broccoli or sliced carrots.

Carrot Cake (Gluten Free, Dairy Free, Sugar Free, Soy Free)

Note before you get started: This cake base DOES NOT RISE so make sure you fill the cake dish 85% of the way full. 

Cake base
Things you'll need:
4 eggs
1.5 cups stevia in the raw
1 tsp salt
1/4 tsp nutmeg (my family can't eat cinamon, you can do 1/8 tsp nutmeg 1/8 tsp cinamon)
1 cup unsweetened apple sauce
1/3 cup coconut oil (plus some for greasing the cake pan)
1 cup shredded carrots
1 cup unsweetened coconut milk
1/2 cup chopped walnuts
2 tsp gluten free pure vanilla extract
1/2 cup almond flour
1 cup bob's redmill all purpose gluten free flour mix
2.5 tsp baking powder

Frosting
Things you'll need:
2 egg yolks (I save the whites to use for scrambled eggs in the morning)
1/2 cup stevia in the raw
1/2 tsp gluten free pure vanilla extract
1/4 cup coconut butter
1/4 cup chopped walnuts
1/2 cup unsweetened coconut milk

Let's get started!
Preheat the oven to 350 degrees F

In a mixing bowl cream the 4 eggs, stevia, vanilla, applesauce, coconut oil, coconut milk and salt. Once evenly incorporated add in the shredded carrots, walnuts, almond flour, all purpose gluten free flour and lastly the baking powder.

I know it's unappealing when raw ;) but trust me it tastes good!

Grease a pretty cake dish with coconut oil and fill 85% of the way full. This batter does not rise, so leave just enough room to top with frosting.

Bake in a preheated (350 deg F) oven for 35-50 minutes, timing will vary based on ovens and elevation levels.

While you're cake is baking let's get started on the frosting!

Chop up 1/2 cup walnuts
Separate 2 egg yolks from egg whites. You only need the yolks.
on very low heat whisk the eggs, 1/2 tsp of vanilla and 1/4 cup coconut butter. Stirring non-stop until the coconut butter is completely incorporated and add the 1/2 cup stevia in the raw and coconut milk. Continue to stir over low heat until the sauce is thick enough to where you can run your finger down the back of the spatula and there's a clean streak.

Remove from heat. If the mixture is still pretty loose then add back to low heat and stir. The coconut butter in the mixture will cause the sauce to thicken some after cooling.

Top the semi cooled cake with the frosting then garnish the top with the 1/4 cup chopped walnuts and let cool on the counter before wrapping and storing in the fridge (if you don't wait for it to cool you'll end up with condensation pooling on the plastic wrap and making your cake soggy).

Store covered in the fridge for freshness.