Details Times Two, LLC

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.

view:  full / summary

10 Weeks to Healthful Living - Week Ten

Posted on April 1, 2018 at 2:15 PM

WEEK TEN: Get the entire family involved in "Meal Prep Sundays"

This is a good time to share daily events, discuss goals and feelings, create healthy habits, etc. Children and partners want one-on-one time and this is the perfect activity to create that space. You will be able to put “Good Food Fast” type meals on your table if you have planned your meals for the week and prepped ahead of time. We end up in drive-thrus buying detrimental foods due to poor planning.

  • Roast a chicken, turkey, etc. and package in single servings to grab on the go from the freezer
  • Have hard-boiled eggs on hand to grab for a quick protein snack
  • Create snack packs of fresh vegetables or berries for quick snacks on the go
  • Prepare quinoa tabouli, which has fresh vegetables, herbs, and high protein grain for grab-n-go lunches for the week
  • Make smoothies with protein powder
  • Simmer a pot of healthy soup for evening dinners or to pack in a thermos for lunch
  • Teach your children well ... eat real foods ... and be well!

10 Weeks to Healthful Living - Week Nine

Posted on April 1, 2018 at 1:35 PM

WEEK NINE: Eliminate ALL wheat for two weeks

Notice changes (reduction in mucus production, sinus pain/congestion, no more belly pain, joint pain, muscle stiffness; increased clearer thinking and mental clarity, more energy).

Learn about wheat alternatives>>

10 Weeks to Healthful Living - Week Eight

Posted on April 1, 2018 at 1:25 PM

WEEK EIGHT: Eliminate sugar, high fructose corn syrup, and artificial sweeteners completely

Sugar , HFCS, and artificial sweeteners cause blood sugar imbalances and hyperactivity; overwork the spleen, pancreas, liver and intestines; cause mood swings and irritability and fatigue; lower resistance to infection; add weight and can lead to diabetes.

10 Weeks to Healthful Living - Week Seven

Posted on April 1, 2018 at 1:20 PM

WEEK SEVEN:  Shop the "edges" of the supermarket

The most healthful foods are located around the parameter of stores. The middle aisles contain processed, devitalized foods. Fresh fruits and vegetables, meats, and dairy are around the edges.

10 Weeks to Healthful Living - Week Six

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.

Making Peace with Doing Dishes!

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."

—Wendell Berry

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!

Expose Kids to Real Food Early

Posted on August 7, 2016 at 11:40 PM

Kids will learn to eat what they see ... expose them to nutritious, delicious food BEFORE they have teeth!

At five-months, my great niece Sydney is eager to watch me prepare dinner and she carefully studies us as we eat. I am happy to say she is seeing great examples of real food. 

I am teaching my niece Suzanne gardening skills this summer. How to buy non-GMO organic seeds, plant, water, harvest, and combine food for a delicious dinner.

On the menu last weekend from our garden:
organic turkey burgers
organic green beans
organic summer squash salad with fresh mozzarella served over mixed organic greens

I can't stop thinking about how delicious this meal was!!

Just eat real food!!!

Summer Breakfast

Posted on August 4, 2016 at 7:25 PM

Summer Breakfast - Vegetable Frittata with Simple Side Salad and Balsamic Vinaigrette

Dairy-free, gluten-free

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:


Organic Arugula

Organic Nectarines

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 Eggs

Organic Shallots

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.

10 Weeks to Healthful Living - Week Five

Posted on August 4, 2016 at 6:55 PM

WEEK FIVE: Read Labels

Follow three key rules for buying ...

1. Do NOT buy/eat anything that contains High Fructose Corn Syrup. High fructose corn syrup (HFCS) is a type of sugar that has been processed and combined with corn syrup to produce a cheap, easily dissolvable sweetener. But the liver quickly absorbs this sugar where it is converted into fat. Since your brain doesn't recognize HFCS as regular food, it never shuts off the appetite center -- so you keep eating. Blood sugar levels rise, massive amounts of insulin is recruited to metabolize it and then you crash and feel hungry again. It is found in soft drinks, fruit juices, salad dressings and baked goods. Read the food labels of products in your pantry and refrigerator and throw out all products that contain HFCS.

2. Do NOT buy/eat any prepared food that has more than five ingredients. This is a good indicator that you are not eating real food but instead, something created in a chemical lab to simulate food.

3. Do NOT buy/eat products that contain ingredients that you cannot pronounce. Keep it simple. Keep it REAL! And keep it organic whenever possible.

10 Weeks to Healthful Eating - Week Four

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.