Clean Eating Blog
Pam Dazey is a Certified Nutrition Specialist*, whose primary focus is helping individuals who have recently been diagnosed with interstitial cystitis, gluten intolerances, Crohn's disease, food allergies, candida, leaky gut, and environmental illness. She works with children and adults doing nutritional counseling and teaching cooking classes. Pam considers herself to be a "clean eating mad scientist cook" who can turn any ingredients into a delicious meal.
*Please Note: This blog is not meant to diagnose, treat or cure any medical condition. The information contained is educational. For medical care, see a licensed health care practitioner.
|Posted on August 11, 2016 at 12:35 AM|
WEEK SIX: Add three foods that are high in omega-3 essential fatty acids
Flaxseed oil, flaxseeds, flaxseed meal, walnuts, pumpkin seeds, Brazil nuts, sesame seeds, avocados, some dark leafy green vegetables (kale, spinach, mustard greens, collards, etc.), salmon, mackerel, sardines, anchovies, albacore tuna, and others.
Research shows omega-3’s can help prevent heart disease, maintain optimum blood pressure and cholesterol levels and give almost immediate relief from joint pain, migraines, depression, autoimmune diseases, improved brain function and many other conditions.
|Posted on August 10, 2016 at 1:25 PM|
I admit it ... I hate to empty the dishwasher! I'm not sure why. I just do!
I read an article online about someone who wanted to eat healthier but grumbled that eating real food makes a lot more dishes to wash. Well ... that is true. Eating real food takes effort. You have to think about it, you have to plan, and you have to clean up the kitchen after you are finished. BUT, none of those are reasons to NOT get healthy.
It's not that I mind cleaning up the dirty dishes, it's putting away the clean dishes that causes me to groan and go limp!
Today as I finished eating the delicious fresh vegetables from the garden that required a sauté pan, a spatula, two knives, a cutting board, a strainer to keep the pits out of the fresh squeeze of lemon, and the container where I had prepped the kale and green beans the night before, I finally decided to make peace with the dirty dishes! That food was delicious, nutritious, and my body feels good when I eat like that. I have more energy, my mind is clearer, I poop better, I sleep better, my mood is better, and my body hurts less when I eat clean. Eating real food matters.
So today I invite everyone to choose health. I love the quote on my SERVICE MENU page that says:
"People are fed by the Food Industry, which pays no attention to health, and are treated by the Health Industry, which pays no attention to food."
So ... keep it simple, keep it real, and keep it healthy! Your body will love you for it. The incentive is your health. Seriously ... love yourself enough so that you decide to do it for your health.
Eat in peace, crank up your favorite tunes and dance happily as you clean up your kitchen!
|Posted on August 7, 2016 at 11:40 PM|
|Posted on August 4, 2016 at 7:25 PM|
Summer Breakfast - Vegetable Frittata with Simple Side Salad and Balsamic Vinaigrette
Learning to combine complimentary flavors without using a recipe is my key to healthy eating. It's easy to go to the garden or farmers market and use what is fresh as my inspiration. For this breakfast the ingredients I had on hand were:
SIMPLE SIDE SALAD
Organic Grape Tomatoes
Balsamic Vinaigrette (homemade, recipe below)
YES! The nectarines tasted wonderful with the tomatoes! I tried this combination on a whim and because the nectarines were fresh, sweet and perfectly ripe they paired very well with the rest of the ingredients.
Organic Mixed Spicy Greens
Whole Artichoke Hearts in Water
Organic Coconut Oil
In a small size bowl, using a whisk, blend together egg (and optional Parmesan, feta, goat cheese or cheddar cheese), pepper, and salt. In a seasoned iron skillet—my preference—over medium heat, melt enough coconut oil to cover bottom of pan but not float extra oil. Add vegetables (and meat if using) and sauté for 2 to 3 minutes. Pour egg mixture into pan and stir with rubber spatula.
Some chefs say to cook for 4 to 5 minutes or until the egg mixture has set on the bottom and begins to set up on top. HOWEVER, I do not find this necessary. I cover the vegetables evenly with eggs and place directly into the oven. Sprinkle with fresh parsley or fresh basil or your favorite dried herb mixture.
Bake at 350 degrees for 3 to 5 minutes, until lightly browned and fluffy. Remove pan from oven and serve immediately with a side salad and fresh fruit.
1/4 cup balsamic vinegar
1 Tablespoon honey (raw and local is best)
1 teaspoon Dijon mustard
1 garlic clove, minced (I use a Microplane to finely grate garlic)
1/2 teaspoon sea salt (I use Maldon Sea Salt Flakes because it is delicious!)
freshly ground pepper, to taste
1/2 cup good quality extra-virgin olive oil
1/2 shallot, finely chopped
4 to 5 shakes of Bragg's 24 Seasoning
Mix ingredients together in a small jar. Cover and shake well. Taste and adjust seasoning, if necessary.
Store in the refrigerator for up to 7-10 days. Since olive oil congeals when cold, be sure to take dressing out of the refrigerator 20 minutes before you need it and shake before using. I often place the jar in a cup of hot water to speed the process.
|Posted on August 4, 2016 at 6:55 PM|
WEEK FIVE: Read Labels
|Posted on June 7, 2016 at 9:20 PM|
WEEK FOUR: Visit a health food store or local organic farmers market
Do not buy anything on this visit ... unless you see something new or yummy you would like to try! The idea is to step into unfamiliar territory and see items you are not accustomed to seeing or using. This can be overwhelming so time activate your visit. Do not stay any longer than 30 minutes.
Begin to think about visiting your local farmers market on a weekly basis. Local markets provide support to our local economy, use less petroleum to transport foods around the globe, contain less chemicals to keep the food fresh for transport … and so on.
Ask someone that can give you a tutorial to go with you in case you have questions or need support.
If your lifestyle includes the majority of your meals being purchased through a drive thru window, REMEMBER, you are here becasue you are taking a step outside your comfort zone.
|Posted on May 8, 2016 at 6:45 PM|
WEEK THREE: To begin ... eat one fresh vegetable and one fresh fruit per day
Many people never eat any vegetables. The daily requirement is NINE servings of fresh fruits and vegetables per day. Begin with one of each to create a new habit and increase every week until you maintain nine per day.
Try them oven roasted or in smoothies so you get used to eating them. Eat a wide variety and try to eat the color of the rainbow every day to acheive optimal health.
Eat organic whenever possible.
|Posted on May 8, 2016 at 6:30 PM|
WEEK TWO: Omit all soda pop—including diet soda; drink only purified water
The body’s calcium reserves are depleted by drinking soda pop because they are high in phosphorus. Fake sugar is just that … fake! Artificial sweeteners increase appetite.
Tap water in west Michigan contains high levels of chlorine. Chlorine destroys B vitamins, which are required for metabolic activity — this means that they help make energy and set it free when your body needs it. This group of vitamins is also involved in making red blood cells, which carry oxygen throughout your body. Every part of your body needs oxygen to work properly, so the B vitamins have a really important job. B vitamins also assist in dealing with stress.
Water that has been infused with fresh fruit, vegetables, or herbs are a great way to begin reconditioning your tastebuds desire for pop. I find that many clients are addicted to the bubbles. As a part of the weaning process, try drinking a carbonated mineral water with no additives and infuse it as shown above. Pinterest has many wonderful recipes for healthy infused water.
|Posted on April 15, 2016 at 1:10 PM|
WEEK ONE: Stop eating in your car
A few years ago a friend asked what I thought were the top ten things someone could do to begin integrating healthier eating habits. I know for many of my nutrition clients, this is where they begin their journeys. So I have mapped out a 10-week strategy to begin thinking differently about food and your relationship and behavior with it.
Do not eat meals from a fast food restaurant … NO drive-thrus; NO eating your car
- Resist your temptation if this is a regular habit.
- Journal if this brings up feelings such as despair, anger, depression, overwhelmed, etc.
|Posted on April 5, 2016 at 7:40 PM|
Gluten-Free Fig, Goat Cheese & Blackberry Pizza**
I was in the mood for something new ... I had a pre-made gluten free pizza crust (Mama Mary's brand) waiting for something creative ... so I looked in my fridge and pantry and pulled these ingredients together:
Carmelize at 400 degrees for 10-15 minutes:
1 sweet vadalia onion, cut into thin slices
3 cloves of garlic, peeled and left in large chunks
olive oil; salt and pepper
Prepare while onions and garlic are carmelizing in the oven:
1 sliced dried fig
goat cheese, crumbled
blackberries, sliced in half
torn spinach, radicco, arugula (leave fresh and add at the end)
Spread pre-made gluten-free crust lightly with olive oil.
Add toppings in this order: figs, onions & garlic, goat cheese, and sliced blackberries.
I baked mine at 475 degrees for 8 minutes according to package directions for the pizza crust.
Top with torn fresh greens after removing from oven.
It was delicious! The blackberries held their shape and became sweet and yummy.
**Addition: I made this again a couple weeks later and added some oven roasted fennel. It was also delicious!