Chimichurri Sauce

Chimichurri sauce is a fresh, green condiment from Argentina that is great on everything from steak, eggs, veggies...even french fries.

The first few times I made this awesome sauce, I tried recipes that were prepared in a food processor. What this did was emulsify the oil and made a more creamy sauce. While this tasted great, I was after the more traditional, chunky sauce that showcased all the fresh ingredients...a more olive oil looking sauce.

After a few attempts that tasted too vinegar-y, this was the winner. My family LOVED it. It's really simple and I hope you love it too.

Ingredients:

• 1/2 cup red wine vinegar
• 4 cloves garlic, minced
• 1 whole shallot, finely chopped
• 1 teaspoon kosher or large flake salt
• 1/4 cup finely chopped fresh flat-leaf parsley
• 1/2 cup finely chopped fresh cilantro
• 3/4 cup extra virgin olive oil
• pinch of red pepper flakes (optional)

Get the first 4 ingredients ready first and combine the red wine vinegar, garlic, shallot, and salt and allow this to sit  and marinate while you get your other ingredients ready, about 10 minutes.

Add the parsley and cilantro to the first 4 ingredients in a bowl and then whisk in the olive oil last with fork. Salt to taste and add the red pepper flakes if you want a little kick. If you happen to have a large mortar and pestle, crush and grind all the ingredients a bit to really combine...if not, no biggie, just mix well.

I store this in a mason jar in the fridge and spoon it onto anything and everything! Just shake it up before using as it will separate. I usually try to use it up within a week. It makes about a cup and a half of sauce.

Enjoy and let me know if your family loves this fresh sauce as much as mine does!

Note:  People either like cilantro or they don't. If you don't you can use all parsley and visa versa...all cilantro. If you like both, try it the way I've written it as it's the perfect mix in my opinion. And yes....fresh herbs are a must with this one.

How do I use Chimichurri?

The day I make it I usually put it on tri-tip...because that is usually what inspires me to make it!

The next day I'll usually make a big romaine salad and dress it with ranch or caesar dressing. I then chop up some leftover tri-tip and put it on top and drizzle Chimichurri on top of the steak. This makes an easy and DELICIOUS salad. My husband loves it too!

The third day we had a burger + fry night and I made these Chimichurri + Gorgonzona Sweet Potato Fries which were to die for... and that finished off the Chimichurri Sauce in 3 days for 2 or 3 people.

This sauce is excellent on everything though! Tell me how you use it in the comments. Great on eggs, veggies, shrimp, steak, fries and more!

Whole30 Reintroduction: Fast Track vs Slow Roll?

Fast Track vs Slow Whaaaa?

When I did my first Whole30 back in 2014 I honestly didn't completely understand the reintroduction phase, so I didn't do it correctly. Maybe because there wasn't all the books, support and info we have at our fingertips today...

Now, after having quite a few resets under my belt, and taking the tests to become an official Whole30 Certified Coach, I cringe when I hear someone dove face first into a pizza on Day31!  What was the point of the last 30 days if you're going to do that?? Zero, zilch chance of those people finding their food freedom forever.  I want to help you understand the importance of the Reintroduction process.  I encourage you to take it seriously and follow the reintroduction recommendations....  

The Reintroduction is our opportunity to make the most of our efforts for the past 30 days and actually learn something about how the foods we've eliminated while Whole30-ing effect our body.  It's our chance to design the perfect way of eating that makes us feel our best...that we can take with us for a lifetime.  That knowledge is golden and is unique to us.  Hence....Food Freedom.

The Reintroduction is the heart of the Whole30, so don't skip it.

It's very common for people to feel nervous as Day 31 approaches, so here's all the info you need to plan for your Reintroduction and life after the Whole30...

Reintroduction 101

The Reintroduction Plan: Fast Track

The Slow Roll Option

Life After the Whole30

There's no right or wrong answer here. Whether you "Fast Track" or "Slow Roll", just remember to learn something, so pay attention and introduce foods back in one at a time.

If you don't miss a certain food, then don't bother to reintroduce it. You don't have to

If you're going to follow the Fast Track schedule and want to work alcohol back in, it's recommended that you start with that on Day 1, before the legumes, and make it a gluten-free alcohol like wine (or bubbly...you know me. LOL). If you do this your schedule will last 13 days instead of 10.

The order of the Fast Track is designed for a reason but here's a note on that from the Whole30 site:

Order, please. 

But what if something gluten-filled appears first—before legumes? We’ve created the reintroduction schedule in this specific order, going from food group least likely to mess you up (legumes) to most (gluten-grains). However, the order is really most important if you’re going to reintroduce all food groups in just ten days. If you decide to stretch it out longer, feel free to reintroduce out of order—but know that if dairy or gluten comes early in the process, you may need extra-extra days to recover.

I also recommend you take your healthy lifestyle a step further and read the book Food Freedom Forever which can help you kick that yo yo dieting to the curb...forever.

I'd love to hear your plan! Fast Track or Slow Roll? Which one speaks to you?

Whole30 Cauliflower Buffalo 'Wings'

A few months ago, my husband and I discovered Buffalo Wings made out of Cauliflower at a local restaurant here in Petaluma called The Shuckery.  We were hooked.  They surprisingly tasted so much like wings....but there were no wings!  I'd never even heard of them and since then I've discovered Cauliflower Buffalo Wings are all the rage!  Who knew? They were probably fried, so I was on a mission to make these healthy and Whole30 approved...

Ready to get more veggies in on game day? Try these delicious bites that will be perfect for your next football party!

Ingredients:

• 1 head Cauliflower, cut into florets

• 1 can (14oz) full fat coconut milk (whisked in a bowl to mix if separated)

• 1/4 c water (may need more or less to thicken or thin batter to the correct consistency. You want it thick enough to stick, but thin enough to drip off a bit.)

• 1/4 c coconut flour (plus more if you need to thicken your batter when mixing)

• 2 tsp garlic powder

• 1 Tbsp Ghee, melted

• 1 cup Frank's Red Hot Sauce

• Coconut Oil or Avocado Oil Cooking Spray

Instructions:

1. Preheat oven to 425 degrees and spray a baking sheet.

2. Mix the batter by whisking the coconut milk, water, coconut flour, and garlic powder.

3. Dip the florets into the batter and let the excess drip off.

4. Arrange on the baking sheet, not crowding the pieces.

5. Bake for 20 mins.

6. Meanwhile melt the ghee in a saucepan. Add the hot sauce and whisk together.

7. When the cauliflower is done, put in large bowl and toss with the sauce mixture until coated.

8. Spray the baking sheet again and spread them on the baking sheet once again, and continue baking for 15-20 mins or until cooked through. If you need to, turn it up to broil and watch closely just to finish them off so they are nice and golden.

9. Serve immediately while they're warm with chives as garnish.

Serve with sliced carrots, celery with Non-Dairy Ranch Dressing for dipping!  Happy, healthy Superbowl everyone! 

January Whole30

It's almost 2018 and you know what that means.....

Whole30 time!!!!!!

Here's the deal you guys, I am soooooo excited!

My application has been accepted to become an official Whole30 Certified Coach, but it's pretty extensive 4 part testing and I'm not finished yet, so I'm offering an exclusive closed Whole30 Group on Facebook for January for FREE!  This is the last time I'll be offering this much coaching at no charge so jump in! 

I will be be motivating the heck out of you and helping you out more than ever before...

As of today, the group is almost 200 strong and is growing every hour, so there's a heck of a support group waiting to help you complete a successful January Whole30...

Here's how to Join:

Go to Facebook and search the group "Happy WifeStyle Nutrition" and click "Join".  I'll approve you, and you can start browsing my posts as I'm already posting in there to get you prepped and ready!  Easy peasy!

If not now, when?  See you there!

Restaurant Style Artichokes - Whole30 Style

I honestly think artichokes might be my favorite food.  They are so satisfying, loaded with antioxidants, and are fun to eat!  

I usually just steam them and eat them plain....dipped in some homemade mayo... easy peasy and delicious.  You can see my blog post How to Make Artichokes where I get into more detail about how to steam them.  This time I made them taste the way you get them in a restaurant, but made sure to keep it healthy.... even Whole30 approved;)

Since writing that post back in 2014, I now have an Instant Pot that has been a game changer for time saver cooking!!!  It used to take me about an hour to cook artichokes and now I get it done in 20 minutes thanks to my Instant Pot pressure cooker....LOVE it.

You will need:

• 2 large artichokes
• Homemade Mayo (click for recipe)
• juice from 1/2 lemon plus extra wedges for serving
• 1/2 tsp crushed garlic (I use Trader Joe's from a jar)
• sea salt and pepper

While you're steaming your artichokes, make your homemade mayo if you haven't already so it's ready for the next step when they are done cooking.

How to Steam Artichokes in an Instant Pot:

1. Wash your artichokes and trim the stem.
2. Cut the tops off using a sharp serrated knife.
3. Put 1 cup of water in the bottom of the Instant Pot.
4. Place the steaming rack in the bottom and place the artichokes inside.
5. Lock the lid and ensure the vent is set to "sealing" not "venting".
6. Use the "Steam" button and set the timer for 20 mins on high pressure.
7. Once it comes up to temperature, it will start counting down the minutes.
8. When done, you can let it vent on it's own, or using a pot holder to protect yourself, vent it manually by moving the vent to "venting".  Careful not to let the escaped steam burn you.
9. Once it stops steaming, the pressure is released and you can open the lid and remove the artichokes.

Here's how mine look after I open the lid...

Ok, now for the fun part...making them "restaurant style"

Slice your artichokes into two halves.  Put them cut side up on a rack on a baking sheet lined with foil.  (I use a cooling rack and it works great.) Using a knife and spoon, scoop out the center fuzz and purple leaves to clean them.  This will make them super easy to eat when done.

Turn your oven to "Broil".

Whisk a couple large spoonfuls of homemade mayo, juice from half a lemon, and 1/2 tsp crushed garlic (I use the jar version of garlic for this, works great) until smooth.  You want a consistency that's easy to paint on the artichokes.

Using a kitchen brush, paint the artichokes all over liberally with the mayo mixture, top and bottom.  pour a little extra right in the cup that you created by scooping out the inside.  This will be soooooo tasty after broiling!!!  Mmmmmmm.

Sprinkle with sea salt and pepper, and place under the broiler on the center oven rack.  

Watch them closely and in about 6 minutes they will be golden brown.  Remove from oven when done do your liking;)

I served these as an appetizer like you'd order in a restaurant... with lemon wedges and additional sauce for dipping.  That baked on center section where the mayo mixture settled was SO delicious!!!  You could also serve these delicious beauties as a side dish!  Enjoy....and let me know what you think of these in the comments!

Healthy Gut Healthy Life Challenge

Our overall health depends greatly on the health of our gut.  Many of us know this to some extent.... but don't realize just how much it matters.   Did you know that even our brain health is connected to our gut health?  Did you know our immune system starts in our gut?  Healing our digestive tract can ensure we live a healthier LIFE.  I'm going to help you learn how to have a healthier gut...and therefore, live a healthier LIFE.  

I've designed this Healthy Gut Healthy Life CHALLENGE to:

1. Help you understand how the state of our gut impacts our health in so many ways.
2. Show you what signs to look for to know if your gut may not be healthy as it should be.
3. Show you how to heal your gut, and keep it healthy once you do.

The first thing I want to point out is the word DISEASE.  Most of us know that it means the absence of health.  Let's look at the actual word more closely for a moment.  When we break it down, the word is actually saying DIS - EASE, which means lack of ease or harmony within the body.  When we start to think of the word in this way, we stop having this image that disease swoops down and attacks us... and start thinking of it as something we can prevent.  We simply must keep our body at ease....in harmony....to keep it healthy.  I want you to take back some power and control over your health.  Healing your gut is the single most important thing you can do for your health.

How our gut impacts our entire body:

• IMMUNE SYSTEM:  weakened immune system, frequent colds and viruses, food sensitivities, autoimmune disease.
• BRAIN:  Mood swings, anxiety, depression
• DIGESTION:  Diarrhea, constipation, bloating, gas, IBS, IBD, acid reflux
• SKIN:  Acne, eczema, psoriasis, rosacea
• THYROID:  Weight fluctuation, Hashimotos, Hypothyroidism, Graves
• OTHER:  Insomnia, migraines, fatigue, low energy, yeast overgrowth

Our digestive system starts in the mouth and ends in the colon/anus and has many systems in between.  Most people aren't aware of the "Gut-Brain" connection and the direct impact a healthy gut can have on our brain health!

Health Issues that may be a sign of an unhealthy gut:  

• Autoimmune Illnesses
• Fatigue/low energy
• Type 2 Diabetes
• Acid Reflux
• Mental health issues (mood swings, anxiety, depression)
• Poor immunity, constantly "under the weather"
• Skin issues
• Trouble maintaining a healthy weight
• Constipation
• Diarrhea

Let's talk about immunity for a moment.  No, I'm not talking about the show "Survivor" kind of immunity....I'm talking about our immune system.  I'll try to explain this as simply as possible.  75% of our immune system is found in our gastrointestinal tract.  This is because we have a delicate micro-biome that plays a BIG part in our digestive process.  When it becomes unbalanced, it can weaken our immune system.  Friendly bacteria protect the walls of our intestines and it's imperative that those bacteria stay balanced.  When we become unbalanced and have digestive upset, all of a sudden those walls break down and become permeable.  Toxins can then leak out into the body.  (Leaky Gut Syndrome)  When this happens our immune system kicks in to clean up the mess...and it starts becoming busy doing this all the time.  Our immune system is really good and efficient at cleaning up acute problems.  Like a cut or wound...it recognizes it...cleans it up and it heals.  Done.  But when we develop an unbalanced, unhealthy gut, our immune system is constantly at work.  This is what's known as chronic systemic inflammation or low-grade inflammation.  This is BAD NEWS for your health.   This is what causes so many lifestyle diseases that can be prevented and healed by healing our gut!  

Common Lifestyle Diseases that can be caused by and unhealthy gut and chronic systemic inflammation:

• High Blood Pressure
• High Cholesterol
• Type 2 Diabetes
• Allergies
• Athsma
• Sinus infections
• Endometriesis
• Migraines
• Heartburn
• Depression
• Anxiety
• ADHD
• Autism
• Arthritis
• Joint pain
• Lyme Disease
• Thyroid disfunction
• Fibromyalgia
• Lupus
• Chronic Fatigue
• Leaky Gut Syndrome
• Crohn's
• Celiac
• Multiple Sclerosis
• ...and more

Think for a moment about all the medications that people take today for the above conditions.  It's pretty overwhelming.  We all know people in our life with one or more of the above conditions, right?  Maybe it's even us.  What if I told you that you could possibly completely eliminate a lifestyle disease by healing your gut?  Would it be worth it to try?  What if it could help get a loved one off of medication that was causing additional side effects?  Why don't the doctors educate us more about this?  Because there isn't a whole lot of money in health honestly.  There's a whole lot of money in sickness and meds.  That's all I'm going to say about that because that's a whole other issue...  There are some great doctors out there, don't get me wrong, who teach nutrition, etc as a part of healing.  Doctors are even recommending probiotics now more than ever.

My dad recently started taking a daily probiotic.  I'd been trying to get him to take one for some time now, but it wasn't until his doctor recommended it after he was prescribed antibiotics, that he finally listened.  He called me one day to tell me how amazing he felt since taking them.  He said he'd lost his bloated belly he'd had for years.  He said he'd taken off some extra weight.  He said he was having regular, daily bowel movements.  He said he just felt "overall" better!  I explained to him why....that his gut was getting healthy again...it was becoming balanced again.  I encouraged him to continue to take them daily.  I'm thrilled that he's getting a healthy gut...healthy LIFE.  My mom is now taking a daily probiotic right along with him;) 

What's the killer of friendly bacteria, or probiotics in your body?

• Prescription antibiotics
• Sugar
• GMO foods
• Grains
• Emotional Stress

Here's your Healthy Gut CHALLENGE: (two options for you)

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CHALLENGE #1:  Is this you? ---> You don't have any signs of an unhealthy gut listed above, or lifestyle diseases that you know of, you're in overall good health, you maintain a healthy weight.

If this is you, prevention is key.  This will maintain a healthy gut.  Good for you for feeling great!  By taking action now, you can prevent an unhealthy gut and chronic inflammation, which can lead to lifestyle diseases down the line.  Your challenge for the next 30 days is to:

• Eat healthy, whole foods.  Only eat out at restaurants when necessary and choose healthier options.  (I'm trusting you here.  You're adults.  If you cheat and eat junk food every day...the only person you're cheating is YOU.)
• No fast food restaurants.
• Keep processed foods, sugar, GMO foods, grains, and emotional stress to a minimum.  
• Eliminate ALL artificial sugars.  (stevia, monk fruit, and honey are allowed.)
• Drink 64 oz of water per day. 
• Take this daily probiotic to ensure gut health balance for the next 30 days.  (take it each morning on an empty stomach.)  
• Exercise for at least 30 minutes a day (this does not need to be rigorous, even just a walk.  I like to walk/hike one day, and do some body weight training the next, yoga the next...whatever you choose so you don't get bored!)  Short on time?  That's okay...to eliminate excuses here's my quick 7 minute workout and you don't need any equipment!

Start as soon as you receive your probiotics.  Do all of this for 30 days and evaluate how you feel.  it's helpful to keep a journal.  Chances are, you're going to feel better, even though you thought you felt pretty good to start with!

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CHALLENGE #2:  Is this you? --->  Are any of the following true?  You have any of the signs of an unhealthy gut mentioned above.  You have one or more of the lifestyle diseases mentioned above.  You have trouble maintaining a healthy weight.

If this is you, it's time to heal your gut.  Use the same guidelines as above in Challenge #1 including the daily probiotic.  In addition to the things listed for Challenge #1, we are adding an elimination diet for you guys, so you'll be following a stricter guideline than Challenge #1 does.  We are going to eliminate foods for 30 days that are known to cause inflammation in the body.  These are things like grains, dairy, beans, alcohol, and sugar.  I know it sounds scary, but elimination diets can truly let you identify what types of inflammatory foods can be wreaking havoc on your gut.  My favorite elimination program is the Whole30.  You can learn about the Whole30 online, or I have a convenient  Whole30 Guide that makes it really convenient for you...and I've added all of my expertise, advice, and favorite recipes, since I lead hundreds of people through this Program.  I've gathered all of the information that is most important for you to know to ensure your success.  I even go over what to do after the 30 days.  The purpose of an elimination diet is not to lose weight, even though you probably will.  It's purpose is the learn how certain foods affect your body.  Everyone's different, so after the 30 days, you can reintroduce the foods you've eliminated, slowly...one by one, to see how you feel.  By doing this, you can design a lifestyle that's tailored to you.  To help you save, I have a coupon code to SAVE on my Whole30 Guide!  Enter the coupon code HealthyGutHealthyLife to save 75% off the price!

If you fall into the Challenge #1 category, but would like to do Challenge #2, feel free!  It's completely safe for anyone to complete and will help you acquire new, healthy habits.

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ARE YOU READY TO HEAL YOUR GUT?  Here we go!  Healthy Gut...Healthy LIFE!

Note:  I recommend a specific probiotic for this challenge that I know works as it should...many probiotics don't.  It's non GMO, soy free, gluten free, dairy free, vegan, kosher, has 25 Billion CFUs guaranteed, has a patented 4-strain blend, it's formulated especially for gut health, and is made in the USA.  Foods alone today, lack the amount of healthy bacteria we need to keep a balanced healthy gut.  I believe one of the healthiest supplements you can take, along with a premium Omega-3 Fish Oil which is excellent for eliminating inflammation, is a high quality probiotic.