Cajun Sausage Pasta

Cajun Sausage PastaWe have a restaurant here in Utah called Iggy’s that serves fancy bar food. It haven’t found anything there that I absolutely love, but my husband has and that is their Cajun Pasta. When I was meal planning, I decided to give it a try. I mean how hard could it be. Well, it was even easier than I expected. Here’s my version of their Cajun Sausage Pasta:

1 package smoked kielbasa sausage, cut into 1/4 in – 1/2 in pieces
1 package rotini pasta
2 c. half & half
2 tsp Cajun seasoning (I made my own)
1/2 c. Parmesan cheese
1 c. frozen peas

Start by cooking pasta according to the package directions. While the pasta is cooking, cook sausage in a large skillet until heated all the way through. In the skillet add half & half along with the seasoning and peas. Bring to a boil, then simmer for 3-4 minutes on medium-low heat, until sauce starts to thicken. Remove from heat and add Parmesan cheese. Add pasta and toss until everything is mixed well, then serve.


Homemade Cajun Seasoning

I am officially addicted to making my own pre-mixed seasonings, like Cajun, taco, steak rub, etc. Well here is the recipe I used when making homemade Cajun seasoning. I stored this in a small mason jar and saved the rest for later since I only needed 2 TBSP for the Cajun Sausage Pasta.

2 tsp salt
2 tsp garlic powder
2 1/2 tsp paprika
1 tsp black pepper
1 tsp onion powder
1 tsp cayenne pepper
1 1/4 tsp oregano
1 1/4 tsp thyme

Put this in a jar and shake. This is so easy to make and great to have on hand! I will never be buying pre-mixed seasonings again!

I’ll be posting a recipe that has this in it in just a few days, so stay tuned!

Holistic Health & What You Need To Know

tumblr_m2tgbptR2U1qcqnioWhat is Holistic Health? It’s a form of Alternative Medicine that focuses on the ‘whole’ person, rather than a specific ailment. This includes psychological, physical, and social needs.

When it comes to being a Certified Health Coach, Elite Health Coaching focuses on MUCH more than just the foods you are eating. We focus on both primary and secondary foods. What exactly does that mean?

Primary Foods include:

  • Finances
  • Career
  • Education
  • Health
  • Physical Activity
  • Home Cooking
  • Home Environemnt
  • Relationships
  • Social Life
  • Joy
  • Spirituality

Secondary foods are the foods that you are actually eating like protein, fruit, vegetables, dairy, sugar, grains, etc.

In order to be in top physical and mental health, all of these things need to be in sync and balanced. If you aren’t sure how to balance all of these items out, that’s where a health coach comes in! Here are a few benefits of a Certified Health Coach:

  • Help you hit your target weight & stay healthy while doing so
  • Safely help you detox from sugars, gluten, and more while eating whole, natural foods
  • Help you manage your stress in a healthy manner
  • Help you create the balanced life that you strive for and deserve!
  • Hold you accountable for your actions towards your goal
  • Counseling in a safe, non-judgmental environment (don’t worry, I’ve heard it all!)
  • Give you the one-on-one attention that your physician may not be able to provide when it comes to your health and wellness goals

For more information, contact Elite Health Coaching by filling out the form below. Please allow 24 business hours to receive a reply back.

Detoxifying Foods And What You Should Eat

Check out this article about foods that help you cleanse your body naturally! 🙂

The article has a list of foods that will help cleanse your body allowing you to detox naturally without the help of pills, shakes, etc. When looking for a cleanse, try find one that is full of whole, natural foods. The idea is to cleanse your body and rid it of harmful chemicals and pesticides. A lot of the pills and other items that are used in cleanses, contain artificial sweeteners or other items you want to avoid while cleansing.

Don’t forget to check out Elite Health Coaching’s Seasonal Detox Programs! 🙂 That’s right, you can cleanse safely every 3 months to keep your body performing well, helping to improve your sleep, eating habits, and more!

Should You Drink Coffee?

Drinkin-Coffee-800x390Is Drinking Coffee the Right Choice for You? Find the original article here!


Benefits of Drinking Coffee

On some days when you are running low on energy, the best thing to help boost your energy is coffee. But is it the right choice for you? There are a lot of factors to take into account when it comes to coffee and the amount of caffeine you drink on a regular basis. Green Coffee Extract and caffeine have many health benefits such as:

  • Improved alertness
  • Increased concentration
  • Reduced muscle pain
  • Added antioxidants
  • Asthma relief

Risks of Drinking Coffee

However, before you start drinking gallons of coffee, take these risks into account:

  • Gastrointestinal problems
  • Adrenal exhaustion
  • Amplified stress
  • Emotional disturbances

Coffee does offer a lot of health benefits, but sometimes the amount of caffeine you drink daily can outweigh the benefits. A cup of coffee can contain anywhere from 65 – 200 mg of caffeine. For most healthy adults, drinking between 200 – 300 mg per day is not harmful, and can give them that boost they need in the morning or mid-afternoon. However, when someone is a heavy caffeine user, consuming more than 500 – 600 mg of caffeine per day, it can cause issues long term as well as short-term. Short-term issues could be restlessness, insomnia, upset stomachs, and blood sugar swings.

Drinking Coffee Summary

What should you do if you really enjoy the taste of coffee, but not necessarily all the caffeine that is associated with it? There are a lot of alternatives to coffee such as herbal coffee and decaffeinated coffee. Sometimes limiting your amount of caffeine intake can actually help boost the effects of caffeine. For example, limit yourself to one cup of coffee per day in the morning. On the days where you really need that added energy boost, you’ll feel the effects of the 2nd cup of coffee much more than if you drink coffee throughout the day. The best way to find out what is best for you is by experimenting. Try different decaffeinated coffees, herbal coffees, different strengths of coffee, and more. Notate your mood and energy level throughout the day and you can see what really benefits you the most.

You Fell Off The Healthy Wagon. Now What?


We all have days or weekends where we overindulge and end up paying for it. That was me this last weekend. We have a local sandwich shop that has the most amazing Philly Cheesesteak EVER! Normally I get a 6-inch, and am full for most of the day. This time, I decided I’ll get a 12-inch, and have half for lunch and half for dinner. This along with a sweet care package from my step-sister in Montana that contained beer and taffy, was a recipe for disaster. My body certainly hated me for the whole next day. We all have days like this though. We know we shouldn’t indulge, but we do and end up paying for it. However, it’s a good thing to recognize these days and try our best to make them few and far between. So after you have these type of days, how do you recover and can you? Here are a few tips to help you along the way:

  • Have a fruit & veggie filled juice to help you recover. Some of my favorite items to use are kale, oranges, apples, lemons, carrots, and pears, but there are a lot of options. If you buy a store bought juice, make sure it’s 100% juice without any added sweeteners or preservatives. Honestly when I make my own juice, I can feel a huge difference in my energy level. And the fruit that I add to my juices are already so sweet, I don’t need to add anything else.
  • For lunch, have a salad. You can make your own dressing if you’d like or use an all natural dressing. In the picture posted with this article, my salad was made of arugula, olives, artichoke hearts, sesame seeds, and Woodstock dressing. I paired this salad with 32oz of water and a smoothie, that was dairy & sugar free.
  • For dinner, make something at home using only whole, natural ingredients. Don’t buy something that is going to be quick and easy. You can make quick & easy meals at home too. You could make a meal in the slow cooker, like the Chicken Potato Indian Curry or Coconut Chicken which only takes about 30 minutes from start to finish.
  • Drink plenty of water! Shoot for at least 64oz of water, but ideally you should drink about 1/2 your weight in ounces of water per day. For example, if you weigh 150lbs, drink 75oz of water per day.
  • Get out and exercise! Nothing makes me feel more on track than when I get a good workout in for at least 30 minutes. I like that I am getting my body moving and sweating out any of the toxins that may be lingering around from my over-indulgence.

If you are really feeling like you dug yourself a big hole, you may want to consider doing a 7-day detox. You’ll feel like a brand new person by the time those 7 days are up. It’s a great tool that you can use seasonally to really get back into the swing of things and really take control of your health by getting back on track.