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Paleo Lunch Ideas {Plus Wellness Wednesday Linkup!}

September 7, 2016 by Emilee Evans

This month’s Wellness Wednesday Post is an informative Guest Post with paleo lunch ideas from Elizabeth McMillan, MS, CNS.
The Paleo diet has been dubbed the caveman diet because it includes foods that would have been consumed by our ancient ancestors. This diet is simply a hunter-gatherer diet. When choosing foods, you should always opt for organic when possible to limit your exposure to toxins, such as pesticides, herbicides, antibiotics and other chemicals. Furthermore, grains and dairy products are generally not included in this diet.
The paleo diet allows any foods that can be hunted or found in nature, including:

  • Meat – lean, grass-fed only meats. Avoid grain-fed because it can cause digestive issues.
  • Fowl – duck, chicken, turkey and hens. Some people like game birds. These may also be enjoyed.
  • Egg – Opt for Omega-3 enriched eggs
  • Fish – preferably wild fish, such as salmon, tuna, flounder or locally caught fish 
  • Vegetables – unlimited amounts as long as they are not deep-fried
  • Fruits – limited amounts if you are trying to lose weight because they are naturally high in calories and sugar
  • Oils – natural oils, such as coconut, olive or avocado oil
  • Seeds – sunflower seeds, sesame seeds, pumpkin seeds, flax seeds and chia seeds
  • Nuts – hazelnuts, chestnuts, walnuts, pecans cashews and almonds

The Paleo diet offers many health benefits. The Paleo diet is filled with choice proteins which ensure the body is receiving healthy omega-3 fatty acids. Because the diet relies so heavily on fresh vegetables and fruits, you can rest assured that you will be getting the nutrients your body needs. Furthermore, your digestion will improve. The paleo diet uses foods that the human body is better able to digest and absorb.
Those suffering from allergies and asthma can also benefit from this diet as it minimizes known food allergens. Many of the paleo foods help reduce inflammation throughout the body. Many of those who embrace the Paleo lifestyle have found that weight loss is easier. The diet helps you burn fat and build muscle. Finally, because the diet does not allow for refined sugar, insulin sensitivity is increased. This can help reduce the risk of a number of diseases, including diabetes, high blood pressure and high cholesterol.
Many people worry that following a Paleo lifestyle is difficult; however, if you shop wisely, you can easily prepare delicious meals and snacks. All you need is a lean protein, such as steak, pork, poultry or fish, and a plate full of fresh or steamed vegetables like broccoli, tomatoes, bell peppers, onions, spinach and cucumbers. For a sweet snack, try apple slices with a tablespoon of almond butter or a cup of fresh blueberries.

Paleo Lunch Ideas

Paleo Lunch Ideas
If you work outside of the home and fear you will not be able to follow a Paleo diet, we have you covered. The following five lunch menus not only look great but taste great. They include some type of protein, plenty of vegetables, a small amount of a healthy fat and a fruit. With these lunches, you can rest assured you will have energy and won’t be left feeling hungry.
If you are looking for a lunch that will impress your co-workers and make them jealous, look no further than this lunch. It features grilled salmon with fresh lemon slices and fresh dill, a side salad of lettuce, tomatoes, cucumbers topped with a balsamic vinaigrette. For dessert, you will enjoy fresh berries and kiwi slices.
If you are in a rush in the morning, you can still pack you an amazing Paleo lunch. Grab your favorite lunch box and fill it with leaf lettuce topped with rolled cold cuts, homemade mayonnaise and pickles. A section of fresh peaches completes this easy to prepare lunch.
Who doesn’t love sushi? If you are following a Paleo diet and want to enjoy sushi without the rice, we have a recipe for you! This salmon inspired sushi uses hard-boiled egg whites cut into matchsticks as a replacement for the rice. To assemble, lay down a toasted seaweed paper on a piece of plastic wrap. Then, mash an avocado with lime juice and sriracha and spread it on your seaweed. Top this with matchstick pieces of cucumber, bell peppers, salmon, and egg whites. Roll it the seaweed paper up and slice into four pieces for a delicious lunch.
You can enjoy taco Tuesday by creating a taco salad. In a pint Mason jar, layer lettuce, diced onions, diced bell peppers, tomatoes, corn, taco meat and homemade salsa for a delicious and healthy lunch. With all this food, you will not be left feeling hungry.
Imagine your lunch box filled with a gorgeous salad made of fresh salad greens and watercress topped with seared prosciutto and peaches. This delicious meal offers you a salty, sweet lunch to satisfy all of your cravings. For some crunch, top your salad with chopped pistachios and dress the salad with an oil and vinegar dressing. Talk about delicious!
The Paleo diet is filled with fresh fruits and vegetables, healthy fats and meats. What this means for you is that meals are simple to prepare and delicious. Think outside of the box and create lunches that will leave you full and your co-workers asking for your recipes.
 

About Elizabeth McMillan

Elizabeth McMillan, MS, CNSElizabeth McMillan, MS, CNS is a board certified nutritionist at Rose Wellness Center in Northern Virginia.  She specializes in science-based nutrition therapy that focuses on preventive health and optimizing one’s wellness.  Elizabeth places a strong emphasis on the relationship between our food choices, lifestyle, and integrative wellness.
 
 
 
 
 
 
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Wellness Wednesday Linkup!

Wellness Wednesday Linkup

Do you have a post or posts to share for Wellness Wednesday? Grab the button above to share where you’re linking up (not required but greatly appreciated)! Each month I will feature posts from the previous month.

This Month’s Featured Post

You Didn’t Fail at Dieting~The Diets Failed You! by Team Sam FitnessYou Didn't Fail at Dieting

An InLinkz Link-up


 

5 Uncommon Spices That Are Great For Your Health

July 26, 2016 by Emilee Evans

When it comes to spices for health, are you aware that there are many that are beneficial for your health? Many of them, you may even have in your spice cabinet right now! There are many more spices, though, that aren’t as common that offer amazing health benefits. I was glad to learn more about these uncommon spices!
Today’s Wellness Wednesday post was contributed by Thomas Asseo, the CEO of IONutrition. He has a passion for promoting healthful eating, coupled with unique tastes and delicious flavors. You can find out more about IONutrition at IONutrition.com.
Spices for Health
You’re probably aware of the amazing flavor and aroma that spices can lend to your food. You might also have a range of different varieties gracing the shelves of your kitchen cupboard. The reality is that spices can make a great addition to your medicine cabinet too. Many cultures across the world know about the benefits and goodness of spices, and how they can help you with various health issues like diabetes, high blood pressure, digestive problems, and obesity. A variety of these spices are even popping up in various paleo dishes across the United States, and for good reason. They keep your heart healthy, fight infections and inflammations, and contain antioxidants, vitamins and minerals. Here are five spices that are good for your health and palate, and chances are you’ve never even heard of them…

1. Fenugreek

(Scientific name – Trigonella foenum-graecum)
Almost every section of the fenugreek plant is useful. People eat the leaves and flowers as a green leafy vegetable, micro greens, and sprouts. Crisp, sun-dried leaves are powdered into a spicy addition to sprinkle on food. Widely used in India and countries in the Middle East, the plant belongs to the family of legumes, beans, and peas. The seeds are yellowish brown and are used to flavor butterscotch and maple syrups. These seeds can be dry roasted or soaked before being ground to flavor food. Fenugreek, or “Methi” as it is also called, can cure digestive problems, lower cholesterol, and reverse the hardening of arteries. Skin ailments, diabetes, cancer, chronic cough, and tuberculosis, are only some other illnesses that respond very well to treatment with fenugreek.

2. Sichuan/Szechuan/Szechwan Peppercorns

(Scientific name – Xanthoxylum piperitum)
Although known by the general term “peppercorns”, this Chinese spice does not lend heat to food, but instead has a citrus or lemony flavor. A component of the typical Chinese five-spice seasoning, the pods can be added whole or coarsely pounded into food. It can also be ground to a fine powder and mixed with other spices. You probably know it as prickly ash tree, and the spice is extracted through the covering of the seedpods, which are later discarded. Packed with minerals like selenium, potassium, copper and iron, vitamins, essential oils and antioxidants, the spice increases the production of gastrointestinal enzymes and thus acts as an excellent aid for digestion. It can be used to heal wounds, stop involuntary muscles spasms, and as a cure for dry coughs. Szechwan Peppercorns are also used by Native Americans to treat toothaches.

3. Grains of Paradise

(Scientific name – Aframomum melegueta)
A well-known culinary additive in West Africa, the grains of paradise spice is derived from tiny pods that are shaped like pyramids. It adds a bit of heat and a citrusy flavor to your food, and has mild touches of cinnamon, cardamom, and cloves. This spice is great for your health, as it can help relieve pain, discomfort, and inflammation and is thus a good recommendation for arthritis. It is also known to raise libido and acts as an aphrodisiac. West Africans use it for its diuretic and stimulant properties and as a cure for stomach ailments. You could chew on a few grains after your meals as a mouth freshener.

4. Nigella Seed

(Scientific name – Nigella sativa)
This spice is often confused with onion seeds or black cumin, but has a personality all of its own with a sharp, bitter taste. It is added into an Indian five-spice mix that also includes mustard, fennel, and cumin. Used to flavor dishes like dhal, kormas, butter chicken and braised lamb, Nigella is used as a topping for Nan breads too. One of the five unusual spices that are good for your health, it can cure a range of ailments from sore throat, radiation poisoning, skin diseases, and also acts as protection from the effects of chemical warfare. It is also effectively used to detoxify the body of morphine.

5. Mahlab

(Scientific name – Prunus mahaleb)
Widely used in Turkey, Greece, and other countries in the Middle East and the Mediterranean, this spice is extracted from the inner kernel of the seed of the Prunus mahaleb tree. You may know it as the St. Lucie Cherry, an extremely hardy deciduous tree. Used mainly to flavor cookies, cakes, biscuits, breads and desserts, it lends the taste of bitter almonds, sour cherries and a touch of rose. Highly effective for the treatment of kidney ailments and removing stones, the spice is an excellent anti-inflammatory agent. It also acts as a sedative and vasodilator that helps widen the walls of arteries for better blood flow.

Spices for Health

Before you go to the drug store to stock up on pharmaceutical remedies, take note of these uncommon spices that improve your health, naturally. And they’re so easy to find. The next time you go grocery shopping, check the spice aisle for these spices, and make them a fragrant addition to meals you cook. Your body will thank you.
 

Wellness Wednesday Linkup!

Wellness Wednesday Linkup

Do you have a post or posts to share for Wellness Wednesday? There are no banner or link requirements to link up, but if you would like to link to my (NEW!) Wellness Wednesday linkups I would greatly appreciate it! Simply grab the code above! Each week I will feature posts from the previous week.

This Week’s Featured Post

Nothing Can Stop Me Now (Mark Holman) by Gypsy RoadIt's All About Lifestyle

An InLinkz Link-up


 

Free eBook for National Stress Awareness Month {Wellness Wednesday Linkup}

April 13, 2016 by Emilee Evans

Did you know April is National Stress Awareness Month? Stress is definitely something I’m familiar with. In fact, I recently shared tips for homeschooling through stress and fatigue, and the reason why is because I experience it quite often! I am always happy to discover ways to reduce stress whether it be essential oils, natural supplements, homeopathy, yoga, etc.
Something that has been brought up for both stress as well as my chronic pain is Magnesium. In fact, I even know Facebook groups dedicated to those with chronic pain that use magnesium. Did you know magnesium also has a connection to stress-free living?

National Stress Awareness Month

April is National Stress Awareness Month.
Natural Vitality, maker of Natural Calm magnesium drink launched the The Calmful Living eBook recently. The best part is – you can download The Calmful Living eBook for free! I’m always a fan of free health resources, so I wanted to share it with you as well!
Special note: I am sharing this resource because I find it to be a good resource and want to raise awareness for National Stress Awareness Month. No compensation was received.
Calmful living is a less-stressed, positive approach to life and living that includes clarity, focus and personal energy management. It’s a perspective that allows you to navigate our nonstop existence without getting overwhelmed.
Calmful Living ebook
Inside this free eBook you’ll discover…

  • tools, inspiration and advice from top experts for calmful eating, shopping and relaxation
  • the coolest calmful music playlist
  • easy stress-busting aromatherapy blends
  • the magical calmful mineral
  • 4 new recipes for relaxing sips
  • tricks for less-stress grocery shopping
  • the power of perspective

If you are looking for a way to experience more calmful living be sure to check out the free ebook! It has some great tips and information!

Wellness Wednesday Linkup

Wellness Wednesday Linkup

Do you have a post or posts to share for Wellness Wednesdays? There are no banner or link requirements to link up, but if you would like to link to my (NEW!) Wellness Wednesday linkups I would greatly appreciate it! Simply grab the code above!

An InLinkz Link-up


 

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