What we've been up to

It's been a while since we've done a progress update.  Karl and I officially started our lifestyle change 2 years ago! What?! How has time flown by so fast? A year and a half ago we moved 300 miles away from family and were truly tested on our newly acquired eating and activity lifestyle. I'm pleased to inform you all that even though we have endured a stressful move, deaths in the family,  and a traumatic injury to Danielle's leg we've maintained our slenderiiz results. Admittedly, post injury Danielle is working on building up strength and endurance to be back to a fully active lifestyle but I don't know how many people could go through 3 months of being of their feet and not gain the weight back. We're proud of ourselves for not falling back in to our stress eating habits,  and proud to be a healthy family.  This week Danielle returned back to work after being off for 3 months, feels like a new chapter in our lives so we're taking the opportunity to do an 8 week challenge to get fit. Wish us luck, and pray for our journey as we start a new chapter in this process and get Danielle back to where she can be hiking and active again. We're flushing fat, building muscle and starting the slenderiiz program again to get to our full potential.

Quinoa "tortillas" (faux corn tortillas)

My family loves Mexican food! In order to have tacos and enchiladas that fit with in our Slenderiiz eating clean lifestyle we gave up corn which means no corn tortillas. I've looked around and tried multiple different versions of tortilla recipes and found them to be way too complicated for my patience. So after a couple tries I came up with these and they're great for tacos and for enchiladas!

Ground chicken tacos!

Verde Lasagna styled enchiladas =) (quinoa tortillas laid flat instead of rolled)

Easy peasy ready for this?

Ingredients:

1 cup uncooked quinoa

2 cups water

8 eggs

pinch of salt

pinch of pepper

1 tsp garlic powder

Instructions:

Rinse the quinoa to remove the bitter starch.

Cook quinoa by adding the quinoa and water in a sauce pot. Bring to boil and cover with a lid. Remove from heat and let sit until all the water is absorbed.

Fluff with a fork and let cool (either in fridge or to room temp)

In a high powered blender (I used my Ninja) blend the cooked (and cooled) quinoa, eggs, and seasonings.

Blend until smooth.

Heat up non-stick skillet or crepe pan (I used a crepe pan for convenience).

Brown on both sides and layer parchment paper in between each tortilla as you finish.

Note: After you spoon the mixture on to the hot skillet/pan spread out with the bottom of a non-metal spoon like a ladle. 

Voila! Done =)

Makes about a dozen medium sized tortillas.

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.

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

----- 

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

----- 

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

----- 

Lunges 4 sets, 10-20 reps

Weighted Side-Bends 4 sets 12 reps per side

Wall-sits 4 sets 30-45 seconds

----- 

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

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 

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!

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.

German Chocolate Cake (Gluten Free, Dairy Free, Sugar Free, Soy Free)

Being sugar free doesn't mean you can't occasionally indulge on baked goods like this German chocolate cake. The chocolate cake base can be used with any topping (fresh strawberries would be awesome) it is super moist and decadent. This is a double hitter where I will give you the recipe for the cake and my mock German chocolate cake frosting =)

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
1.5 cups unsweetened apple sauce
2/3 coconut oil (plus some for greasing the cake pan)
1 cup unsweetened cocoa powder
1 cup unsweetened coconut milk
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:
3 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
1/3 cup coconut butter
3/4 cup chopped walnuts (or pecans)
1/2 cup unsweetened coconut flakes (I prefer bob's redmill)
1 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 cocoa powder, almond flour, all purpose gluten free flour and lastly the baking powder.

I had a skilled helper for the mixing part =)

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 oven for 30-45 minutes, timing will vary based on oven's and elevation levels.

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

Chop up 3/4 cup walnuts (or pecans)
Separate 3 egg yolks from egg whites. You only need the yolks.
on very low heat whisk the eggs, 1/2 tsp of vanilla and 1/3 cup coconut butter. Stirring non-stop until the coconut butter is completely incorporated and add the 1 cup coconut milk and 1/2 cup stevia in the raw. 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 and add 3/4 cup nuts, and 1/2 cup coconut flakes. 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 (while it's still warm), and let cool on the counter before wrapping in plastic wrap (otherwise you'll end up with condensation gathering on the plastic; creating a soggy top)

Store covered in the fridge for freshness. Karl enjoyed his slices cold, and I liked to heat mine up in the microwave. Either way it's delicious!

Almond cookies (Dairy Free, Gluten Free, Sugar Free, Soy Free)

Yesenia, a fellow Slenderiiz user and friend, posted a link to some delicious cookies today! http://www.yummly.com/recipe/external/Flourless_-sugar-free-peanut-butter-cookies-309702

The recipe calls for peanut butter and peanuts, so I adapted to almond butter and chopped almonds. The only other substitute I made was instead of using a tsp of water I used a tsp of coconut milk.

(Makes about 2 dozen small cookies, recipe adapted from Flourless Almond Butter Cookies from Cookie Madness.)

Ingredients:

1 large egg

1 cup granular Splenda or Stevia-in-the-Raw Granulated Sweetener

1 tsp. baking powder

1/2 tsp.vanilla extract

1 cup creamy natural almond butter (check sugar content, the one I used had no sugar in the ingredients)

1 tsp. water (I used coconut milk)

1/3 cup chopped almonds (optional)

Instructions:
Preheat oven to 350 F.

In mixing bowl, use electric beater to beat together the egg, Stevia, baking powder, and vanilla for about a minute. Add almond butter and water and beat together. (The mixture was fairly dry and broken apart. Just be sure the peanut butter is mixed well with the other ingredients.) Add peanuts if using, and blend into dough.

Use a large non-stick cookie sheet. Measure out a heaping teaspoon of batter for each cookie, then smash down with a fork. Bake 15 minutes, or slightly longer, until cookies feel firm and are slightly browned.

Tip: For easy clean up line your baking sheets with foil.

Yesenia's cookies look so beautiful I had to share =)

Chicken Fajita Salad (Gluten Free, Dairy Free, Sugar Free, Soy Free)

Last night I made some homemade pico de gallo as I prepped for our lunches this week. This afternoon I stared in to the fridge and thought about how easy it would be to snag my toddler up and grab a bite to eat out instead. Haha! Talk about how we trick ourselves into making choices out of "convenience" when really not having to leave the home at all is way more convenient. On a whim I threw together this keeper, a recipe I will definitely be reusing time and time again.

Things you are going to need:
1 large boneless skinless chicken breast (fat trimmed) or 2 boneless skinless chicken thighs (fat trimmed)
season both sides well with:

• salt
• pepper
• cumin
• onion powder
• garlic powder

1/2 tbs of coconut oil (you can sub olive oil)
6 tbs pico de gallo
1 bell pepper (or 5 mini bell peppers)
1 cup mixed greens salad
1/2 a lime

In a medium sized nonstick skillet (this allows you to use less oil) heat up the coconut oil to medium/high heat. with tongs place your well seasoned chicken in to the skillet and brown both sides.

Cut the bell pepper in to strips and toss in to the skillet. Stir occasionally, after 2 minutes add 4 tbs of pico (save 2 tbs for a fresh garnish to dress your salad with) and toss and use the liquid to help pick up (de-glaze) the brownings on the bottom of the skillet (there is so much flavor in there!). Reduce the heat to medium /low) and remove the chicken and cut the chicken into strips then place back in to your skillet. Squeeze the 1/2 a lime into the skillet to help brighten the mix and coat the chicken in the yummy seasonings that have coated the bottom of the skillet.

Lay down a bead of spring salad mix on the plate and top with the fajita mix. Garnish with your remaining 2 tbs of pico de gallo. Enjoy!

4 oz serving of chicken fajita on salad is 220 calories.
6 oz serving of chicken fajita on salad is 338 calories.

Well balanced and delicious! Who needs to eat out? The secret to healthy eating is in your grocery cart.