The 52 New Foods Challenge – Green Onions

Green onions probably aren’t anything new for many of us, but they are an essential ingredient in all types of cuisine. I don’t mind onions raw, I love them cooked, and I ADORE them caramelized. I realize that not everyone feels this way about onions, especially children. Jennifer Tyler Lee suggests including them in omelets or even making savory green onion pancakes. I like the idea of using them to make savory pancakes, but choosing a grain free flour for the pancakes, rather than whole wheat flour. (You probably know my stance on wheat, but if not, check out this post.)

Food Facts:

  • Onions are members of the allium family, like garlic and leeks.
  • Smaller onions have less water and a greater concentration of phytonutrients.
  • The sweeter the onion, the less phytonutrient activity.
  • The Western Yellow variety of onion has the most antioxidants
  • The papery skin layer of the onion has the most concentration of bionutrients. And while we don’t eat that part of the onion, it should be saved and added to homemade broth.
  • Onions are a rich source of the antioxidant quercetin. This phytonutrient is vital to support digestion and gut issues.
  • The antioxidant values in onions have been shown to prevent cancer
  • Onions have also been shown to fight against cardiovascular disease and osteoporosis.
  • Good source of vitamins C and B6, potassium, and manganese.
  • Onions have been also been shown to support the respiratory system and fight coughs and congestion.
  • The sulfur in onions (and all alliums) is great for liver detoxification.
  • A good source of prebiotic fiber (this feeds your gut bacteria and helps to keep the colony thriving).

From: The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard, and Eating on the Wild Side: The Missing Link to Optimum Health by Jo Robinson.

Photo Credit: Luv Kreativ Photography


The 52 New Foods Challenge – Salmon

Salmon is my most favorite fish. I’ve loved it since I was a kid. My uncle John would go out fishing and always bring home plenty of salmon to share. Often, he would smoke the salmon and this was my very favorite treat. It’s like I had arrived in healthy heaven. Today it is still my favorite, along with halibut.

Jennifer Tyler Lee suggests a sesame crusted salmon, which sounds delicious. She also suggests a recipe for crispy salmon chips (salmon skin) which intrigues me!

Planked Alaskan salmon and asparagus

Food Facts:

  • Always opt for wild salmon. Its nutrient values are far superior to that of farmed salmon. Wild salmon has 20% higher protein content and 20% lower fat content as compared to farmed salmon.
  • The chinook and sockeye varieties of salmon are fattier than ono, pink, and chum.
  • Salmon is a great source of potassium, selenium, niacin, phosphorus, thiamine, folate, riboflavin, and magnesium, and vitamins B5, B6, B12, C, and E.
  • Great source of protein and omega-3 fatty acids.
  • Wild salmon has a healthy ratio of omega-3 to omega-6 fats.
  • Cold-water fish, like salmon, have been shown to protect against heart disease, alzheimer’s disease, and many types of cancer.
  • Salmon is good for combatting inflammation.
  • It has also been shown to help prevent against depression.
  • It is a great protein source for detoxification of the liver. [aka Love your liver with salmon.]

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.

21-Day Sugar Detox Testimonials

Testimonial from the October 2017 Group:

From Amy:

Thank you for helping our family bring a cleaner menu to Thanksgiving table. We refreshed a couple favorite recipes, tried new 21dsd inspired recipes, and served 21dsd apple crumble with unsweetened whipped cream for dessert. It was a beautiful meal and comfortable gathering.

Testimonial from the August 2017 Group:

From Shanna:

I have used the 21 DSD in the past to help me reduce the amount of sugar and processed foods in my diet. I thought this round would be beneficial to have Katie coach me because I am training for a full marathon and wanted guidance to provide the proper fuel for the long runs. I had decided on completing the Level 2 with energy mod, but found that my long runs were difficult by the end because my energy level was not keeping up. After discussing my options with Katie I dropped to Level 1 and it was perfect. The addition of some grains allowed me to maintain my energy and complete my 16 mile Saturday. A very nice bonus to improved mood and sleep patterns was my clothing is fitting much more loosely than the start of my detox. In addition I am not feeling like I am missing out on desserts or needless sugar in my diet.

Testimonial from the December 2016 group:

From Amy:

My biggest takeaway was to fill up on veggies and protein – foods that pack the biggest punch nutritionally. I was never hungry on the 21DSD! I haven’t felt the need to indulge in my regular before-bed snack. Going forward, I’ll pack breakfasts and proper lunches, so as not to be tempted by the chips and cookies at the office! Thanks for all the great info and awareness about what we’re unknowingly putting into our bodies.

Testimonials from the November 2016 group:

From Kristin:

With the support from Katie and a small army of other detoxers, the 21DSD made a huge difference in my life. New concepts, tips, health facts and delicious sugar-free recipes were introduced to me, and my world shifted in a positive direction. With the right support and planning that Katie provides from the start, the detox is really fun and easy to manage. The biggest take-away’s for me were: WHY it’s important to eliminate sugars, HOW to read labels correctly and shop for the right foods, and WHAT happens to your mind, body and spirit during-and after- the 21DSD challenge. It’s amazing to read labels now, and realize just how much sugar (and other crap) is in our food! I love knowing and not filling my body with crap. I now feel lighter, happier, more refreshed and energized and confident about my food choices. Thanks Katie, and the 21DSD program- and support system!!

From Leanna:

21DSD was totally doable! My family had dinner every night. But didn’t feel restricted by my expectations. I learned so much that I look at every plate differently. Katie, was available whenever we needed her with guidelines and ideas for helping our success without judgement. I appreciate the numerous resources for continuing this kind of lifestyle for me and my family. Thank you for the support, kindness, and individualization.

From Katie:

I am a stay at home mom and have had three babies in under 5 years. Feeling in a rut with my energy levels and constant cravings, I decided to do a group with Katie. I am nursing so Katie helped me navigate how to eat while still maintaining a supply and never once was that an issue. I accomplished so much more in a day while detoxing, I had energy for everything and everyone that relies on me. I lost 10 lbs. as well but that is just a bonus side effect to how amazing the detox made me feel overall.

Testimonials from the October 2016 group:

From Irene:

Doing the 21DSD program was an eye opening experience. I did not realize how often we consume “a little sugar” – and it obviously adds up! Besides removing sugars from my diet I think this was a really good way to experience “clean eating” and get in the mind set of always eating clean. Katie’s coaching was invaluable in successfully going through the program. She kept me on track and her helpful hints through email, Facebook and the conference calls were great. I recommend Katie and this program to everyone. I intend to continue to eat this way, mindfully, and to repeat the program with her again. Thank you Katie!

iheart21dsd-heart_15974652246_oFrom Mona:

Katie’ knowledge of nutrition was the catalyst for my joining the program. I trust that she did her homework and put my well being in her hands. I have been having health issues and am working on anything that will improve my health and this was one of the steps. Even if you think you are eating healthy food, it is a complicated subject and different for each person. The 21 days went by very quickly. I am continuing the process with a little less restriction on a daily basis. I hope to continue to lose weight at a reasonable speed and keep it off by not reverting back to my old habits. I still have issues preparing food and eating three meals a day. That’s what I am working on now. Thank you Katie!! I will most likely do the 21 day detox again in January.

Testimonial from the May 2016 Detox group:

From Susan:

I exercise every day but at age 64, found it difficult to take off the 5 lbs. I gained during the holidays. This program came at the right time for me. It was daunting to use so many new food items but now I look forward to trying new recipes. My husband and I really like the main course recipes. I made the apple crumble once but I find I’m not craving sweets as much so I don’t feel the need to have this around. Now that I’ve lost the 5 lbs. my plan is to basically eat this way during the week and loosen up a little on the weekends.

Testimonials from the January 2016 Detox group:

From Alison:

Katie has great knowledge when it comes to nutrition and the 21dsd. She was always available for questions and if see didn’t know the answer she went out an found it quickly. Her positivity and encouragement really helped motivate me to keep going. On the 21dsd I was able to stop my cravings, be in a better mood, and improve my workouts. I feel like I made more gains in the 21 days than I have at 6 months at the gym. The 21dsd has really set me up to continue to make better choices when it comes to food and Katie was an amazing coach!

From Kevin:

The 21DSD was a great challenge. I was amazed by the immediate changes that occurred in my body weight and also the amount of junk I was unnecessarily consuming. I felt the program that Katie led was very helpful for me to make mindful food choices and to be smarter in my diet. Katie is an awesome coach and mentor and I would do her program again in a heartbeat. She was very encouraging and really interactive with the group. She also provided a frame work and special guidance for some of the challenges I faced like traveling, dietary restrictions, and meal planning for my wife whom broke her wrist 2 weeks into the program. Katie is recommended and awesome!

From Roger:

Katie was a very helpful, knowledgeable, and enthusiastic coach! I appreciate the ease of accessibility she gave to the group both in person and via Facebook. The information she gave us was helpful and the energy she has was infectious!

From Denise:

I learned more useful information in the 21DSD than I did in Nutrition 101 in college! A healthy mindset + a great goal = a healthier you! Decide what you eat, not what the food industry has boxed for us for pocketed in big $$ profits. It was a really great experience!!

From Carole:

My husband and I found the 21 Day Sugar Detox program immensely valuable and, I would even say, life changing. We went from unhealthy, highly-processed eating habits to learning how to prepare home-cooked, healthy meals everyday. My most noticeable improvement during the program was highly elevated energy levels and improved mental clarity. The best part, however, was my husband’s glucose levels going from 100 mg/dL (pre-diabetes) down to 87. This was such a big deal for us since his levels had been lingering around 100 mg/dL for years and diabetes runs rampant in his family.

From Sarah:

This program is very doable and is a great way to put your sugar in check. I lost about 8 pounds in 21 days. My skin became clearer too. Having Katie as a coach was really helpful- a little bit of peer pressure goes a long way.

Interested in trying it out for yourself? Click on the link here to learn how to join us in our next Detox!

Hugs & Health <3,


Detoxing Armpits! Say what?!

I first switched to Tom’s of Maine deodorant when I was about 21 years old. It worked well for a few days and then I broke out in a crazy rash. I had avoid wearing deodorant or shaving for about a week. Boy, did I stink!! [I’m normally kind of a stinky person, or at least I was…]

Fast forward about ten years. I had given up the natural deodorant quest during my 20’s. But as we began eating healthier and being more mindful of the toxins under our control, I went back on my quest for a more natural deodorant. I tried basically every brand that Whole Foods sells, including Jason and Nourish. I also tried Primal Pit Paste. None of them worked for me and most of them gave me a rash. I finally settled on a few days of my Dove deodorant and then a few days of my natural deodorant.

Then a friend gave me a recipe for a homemade deodorant. It used essential oils, shea butter, and cocoa butter. It didn’t give me a rash like the others, but I didn’t like the way it smelled (ylang ylang, yuck!) nor did I feel “fresh”.

I kept using my rotational method, toxic deodorant for a few days, natural deodorant for a few days. Then came L-Day [lump discovery day]. On April 30th, 2014, I found a lump in my right breast. After I picked my crying self up off the bathroom floor and after calling my husband sobbing, I did two things. 1) I threw my conventional [aka toxic] deodorant in the trash and 2) I recycled any plastic food containers we had [we never heated food in the plastic containers, but I didn’t even want them near my salads anymore]. My reasoning behind this logic: if it’s not Cancer, this is a wake up call for you. You might get a second chance, don’t blow it. Well, it turned out that it was Cancer [more about that can be found here].

I resolved to use only “hippie” deodorant [as my husband calls it] from there on out. Stink or no stink.

About 10 months later, after I got my Young Living Essential Oil Starter Kit, one of the first things I decided to make was deodorant. I really liked the blend that I made and was quite happy with it. Until I went back to work. I went back to teaching after Cancer treatment [chemo, surgery, and radiation] and I noticed very quickly that I was really stinky. BY 10AM!!! I really hadn’t even done much by 10 am, but it didn’t matter. I stunk.

I remembered having seen a pin on Pinterest floating around about detoxing armpits. So I found the long since buried pin and decided to give it a try. I had nothing left to lose.

Often times, when switching from conventional deodorant to natural deodorant, people often complain that natural deodorants don’t work for them. That was me every time I tried to make the switch. Our sweat glands can get clogged with toxins, especially when using conventional deodorants with chemicals in them. When the sweat glands get blocked, the armpit is more odorous. Using a bentonite clay mixture can hel
p to clear the glands of the blockages and can prevent your armpits from stinking. Here is a link to the bentonite clay. Aztec Secret Indian Healing Clay Deep Pore Cleansing, 1 Pound. Here is the Pin 
from Wellness Mama.

Detox Recipe

1 T Bentonite Clay

1 T Bragg Organic Raw Apple Cider Vinegar, 32 Ounce – 1 Pack

water, as needed for consistency

Mix all three ingredients together in a glass bowl with a non-metal spoon. It should be the consistency of a smooth paste. Apply to armpits and leave on for 5-20 minutes. Wash off with warm water and a washcloth.

This is a bit messy, FYI. I did this for 5 days in a row before bed. I would mix it up, apply to my armpits, put a towel on the couch, and watch TV while it dried. It did not irritate my skin, but I would suggest doing a test run on a small area of the skin first.

Deodorant Recipe

10 drops Young Living Lavender essential oil

10 drops Young Living Purification essential oil

10 drops Young Living Tea Tree essential oil

10 drops Young Living RC essential oil

5 drops Young Living Joy essential oil

5 drops Young Living Eucalyptus essential oil

Add all essential oils to a roller ball and fill with fractionated coconut oil (or your favorite carrier oil). Enjoy!

Hugs and Health <3,


Ready to Detox? The 21 DSD Q&A

Are you on a Blood Sug1-21DSDCoach-Im-Certified-Graphicar Roller Coaster? Need coffee, sugar, or other pick me ups just to get through the day? Are you feeling like you need a reset?

Then you are in the right place! I am a Certified 21-Day Sugar Detox Coach. Please read through the Q & A before we can get started. 🙂

21 Day Sugar Detox Question and Answer:

Do I need a 21 Day Sugar Detox Coach?
Why should I get a coach for The 21 Day Sugar Detox?
  • Accountability Partner – I’ll act as a partner in helping to keep you motivated and committed to The 21DSD.
  • It’ll provide a sense of community with our group members.
  • I will provide personalized help for your specific needs.
  • It’s easier than going it alone, especially if you haven’t made drastic changes to your diet before.
  • I can provide you with suggestions for local resource options.
What experiences do you have working as a Coach?
  • Worked with about 50 different clients of varying ages, health needs, and diets.
  • Specializing in blood sugar regulation, candida infections, cancer & recovery, digestion problems, pregnancy, diverticulitis, and skin problems.
  • I’m also an elementary school teacher, which is essentially an academic coach for children. 😉
How will your coaching help me personally?
  • Daily three-minute educational videos, check-ins, and support
  • Exclusive access to our 21 DSD Facebook group for resources
  • Participant workbook with The 21 DSD detox curriculum
  • Daily motivation
  • Local suggestions for eating out
  • Local suggestions for grocery shopping and shopping lists
  • Results!
Do I need to be “paleo”? Can vegetarians participate? Pregnant or Nursing Mothers? Athletes?
  • You do not have to be paleo to participate.
  • Pescetarians (vegetarians that eat fish) can participate in the 21DSD.
  • If you are pregnant or are nursing, there are modifications that you can make in order to complete the 21DSD.
  • There are also modifications for athletes as well.
How much does it cost?
  • August group Online price: $149 per person (guidebook included!)
  • Local August in-person group: $199 per person (guidebook included!)
When does the 21DSD start?
  • Our detoxes generally start on the first Monday of the month, with coaching and prepping for the detox starting the week before. You can actually start whenever you’d like, if our start date doesn’t work for you.
  • September detox begins on 9/10 and coaching begins on 9/3
  • October detox begins on 10/1 and coaching begins on 9/24
Ready to join?

I’m ready to join, Coach!

  • Online 21-Day Sugar Detox Coaching with Katie



  • In-Person 21-Day Sugar Detox Coaching with Katie



Not ready to join?
  • I’ll be running another group starting when you’re ready! Email me!
  • I also offer one-on-one holistic nutritional counseling in which I provide menu planning, supplement suggestions, recipes, educational handouts, and more!

Refund Policy:

Participants may postpone their detox start date within three months of payment. Once materials have been distributed, no refunds will be issued.