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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


 

Healthy Eating with IONutrition

November 23, 2015 by Emilee Evans

I have been working on getting back on track when it comes to eating healthy. I am always on the lookout for guidance and support. IONutrition offers healthy meals that take the guesswork out of eating healthy! Of course, convenience is also a big advantage particularly on those busy days!
IONutrition Logo
Disclosure: I received complimentary products to facilitate my IONutrition review. Regardless, all opinions are my own.
IONutrition offers 100% natural and organic meals. They want to ensure you get all the health benefits of the ingredients without the worry of pesticides, preservatives and other scary chemicals. In fact, research has shown that organic ingredients often contain more nutrients than non-organic ingredients. Plus without all the processed ingredients and no chemicals, our bodies can easily absorb the benefit of each ingredient.
For my IONutrition review I received 3 meals and 2 breakfasts from IONutrition delivered right to my door. They arrived with ice packs and require refrigeration immediately.
IONutrition Delivery
I truly appreciate the time IONutrition takes to prepare healthy meals with quality ingredients. A big part of eating healthy is making sure we’re not consuming artificial ingredients, and I feel comfortable knowing they offer meals without scary ingredients. They have NO preservatives, additives, dairy, gluten, GMOs, hormones, added sugar or soy.
The IONutrition meals taste good and are definitely filling. I don’t feel deprived or starving wishing I could eat more. These meals are very satisfying.
IONutrition Review
IONutrition meals are so easy to prepare and don’t require freezing. They should, of course, be consumed before the listed expiration date. I simply take a meal out and heat it up in the microwave or oven. Lately I’ve been choosing microwave because I’ve been so busy. I can have a complete meal in just a few minutes!
IONutrition is a great way to stay on track and eat healthy! The meals taste good, are filling and made with quality ingredients. It’s just what I love in healthy meals!

*Special Deal!*

IONutrition is offering my readers a 15% off promo code for Meal Plans on their IONutrition.com website (excludes ‘A la Carte’ menu). Simply use the code SWEETNESS to receive the discount. Shop their meal plans now!

For More Information

Visit the IONutrition Website and sign up for their newsletter
Connect with IONutrition on Facebook, Twitter, Instagram and Pinterest

*Giveaway!!*

Would you like to win meals from IONutrition? Two winners will each receive 5 Meals and 2 Breakfast Entrees ($90 value)! ENTER THE GIVEAWAY NOW!!
 

A Healthier Lifestyle with Trim Healthy Mama #THM #MomsMeet

November 8, 2015 by Emilee Evans

This past year I’ve had a lot of bumps on my road to better health. The doctors have been running more tests, finding a few more problems and changing around a few treatment options. It’s left me feeling tired and sluggish, and I’ve even gained a lot of weight. My year started out with great intentions, but the counting calories thing quickly flopped. I knew I needed a better option. I have heard so many wonderful things about Trim Healthy Mama, so when I was offered the chance to review it by Moms Meet, I couldn’t wait to check it out!
Trim Healthy Mama Review
Disclosure: I received this product for free from the sponsor of the Moms Meet program, May Media Group LLC, who received it directly from the manufacturer. As a Moms Meet blogger, I agree to use this product and post my opinion on my blog. My opinions do not necessarily reflect the opinions of May Media Group LLC or the manufacturer of this product.
The Trim Healthy Mama Plan is the gentle and fun road to trim and healthy. It offers a unique way to lose weight and get healthy by eliminating sugar while still eating hearty, delicious food. I don’t know about you, but I tend to crave sugary foods – especially around my cycle and when I’m upset, and I really feel like this plan “gets me” and got that I couldn’t just jump in to something but rather needed to ease into it!
The book includes menu plans, a list of super foods, time-saving tips, and pantry stocking and lifestyle advice to help readers reach their goals. I am so impressed with the information included. I feel like it’s written for a busy mom like me who doesn’t have a lot of time but needs to provide healthy meals not just for myself but my whole family.
Really, though, the plan can be good for anyone whether you love to cook from scratch with the purest ingredients or you can barely boil water. It’s not just for crunchy, health food types, and you don’t have to be an exercise fanatic to make this work.
I can definitely see why Trim Healthy Mama comes so highly recommended. This is not a count the calories, eat “diet food” kind of plan. It is a realistic, healthy plan for an overall healthy lifestyle that is attainable for any mom. What I love most, is that I don’t have to make completely separate meals. Family meal time is important for us, and although we could obviously still sit together for meals if I was eating something different it usually went something like this – prepare dinner for the family, serve dinner, make my dinner and by the time I would sit down to eat they were practically finished!

Trim Healthy Mama Plan

Trim Healthy Mama has laid out everything in a way that is so simple to understand. I feel like I have a good grip on things when it comes to health and nutrition (though my follow-through is surely lacking). I feel I still learned a lot of helpful information when it comes to nutrition! I think it’s perfect for those who are unfamiliar with health and nutrition or those that know a lot. There is really a wealth of information!
Trim Healthy Mama focuses on what food really is – fuel. Our bodies need fuel and providing the right fuel is key. That’s what it’s all about. They break down everything into two types of major fuel types and go into details on how to build meals around them. Not only do they say how to do this, though, they also say why. So if you’re someone like me that wants to know the “why” behind things, it’s included!
Trim Healthy Mama has so much information about food in general – how it fits into the Trim Healthy Mama plan, how it can affect our bodies, foods that are obviously not good for us, foods that aren’t good for us (but we may think they are), beneficial foods and drinks, superfoods, specialty foods and more. Going out to eat? They have information on making good choices when dining out as well!
In addition to a wealth of nutrition information, the Trim Healthy Mama Plan has tips for overall healthier living. It talks about exercise and listening to your body. It is very realistic and positive. Plus, they discuss the personal care products we use because, as I have shared many times, what we use on our skin can be absorbed. This is why we only use (and why I promote) natural products. I was elated to read that chapter!

Trim Healthy Mama Cookbook

Although the Trim Healthy Mama Plan lays everything out so you can make the foods you love, I am so glad they offer an amazing cookbook as well with over 350 healthy recipes!
Recipes are broken up into six main categories. These categories include:

  • One-Pot Meals
  • Hearty Mains and Sides
  • Sunrise Eats
  • Sweet Treats
  • Beverages
  • All Things Smooth and Crunchy

Each of the main categories are then broken up into sub categories so recipes are easy to find. At the beginning of each main category it shows all of the recipes with a color (or colors) next to it to indicate what type of meal it is according to the THM plan.
On each recipe it notes directly under the title if it’s a Single Serve or Family Serve recipe. If it’s a Family Serve Recipe it notes how many it serves and by how much you need to cut the recipe if your family is smaller. We are a family of five and most recipes note to be for a family of 6-8. I still make the full recipe and save the leftovers (if there are any). It’s not uncommon for our family to eat it all – it’s food they will all eat!
What surprised me, though, is this isn’t just a book of recipes, though. It has a fantastic introduction that details serving sizes and portions, the plan, why there is no “dessert” category, tools for your kitchen, special mention foods and useful information like abbreviations and measurement terms.

Trim Healthy Mama Review

Overall, I think the Trim Healthy Mama Plan is fantastic! It is a realistic plan that any mom can follow. It’s not a diet plan but rather an eat smarter plan. It’s full of helpful information, and I am on my way to better overall health. I already feel better because I am fueling my body like I should and have started losing weight again. The cookbook definitely helped to jump start my new journey following the Trim Healthy Mama plan!

For More Information:

Visit the Trim Healthy Mama Website
Connect with Trim Healthy Mama on Facebook, Twitter and Pinterest
 

*Giveaway!!!*

Would you like to win the Trim Healthy Mama Plan book and Cookbook? I’m even throwing in a $25 Whole Foods Gift Card to help you get started! This giveaway runs through 11/23/15 at 11pm Eastern Time and is open to US residents ages 18+. Enter the Giveaway Now!
 

Say Goodbye to MSG {Healthy Eating Challenge #2}

September 5, 2015 by Emilee Evans

It’s time for the next Healthy Eating Challenge! How did you do with the first healthy eating challenge? I already try to cut out artificial sweeteners due to how they make me feel, but I have been even more cautious and reading labels carefully.
Don’t forget: our goal is to slowly work our way to healthy eating, which means clean eating. That means natural, whole foods. So we’re slowly kicking out unnatural/artificial ingredients to make our way to our goal of clean eating and promoting overall better health!
And remember, once we remove it, we don’t add it back in later. The challenge won’t work unless you are continuing what we start with!

Healthy Eating Challenge #2 – Say Goodbye to MSG!

Healthy Eating Challenge 2 Say Goodbye to MSG
There is a lot of confusion with MSG. What is it really? The biggest confusion I have seen is that some foods naturally have various forms of the amino acid, glutamic acid, as does our body. These foods include: meat, milk, cheese, mushrooms, seaweed and peas.
The MSG (monosodium glutamate) to which I’m referring is the artificial flavor enhancer. Once again, we technically only need to know that it’s artificial. I found a great explanation about the myths and misconceptions of MSG on the Whole Foods site. Their mission is much like ours – artificial ingredients are not consistent with our goal of eating natural, whole foods.
Some people are sensitive to MSG. I know several people who can pinpoint MSG as a trigger to their headaches or other pains. Those that are sensitive to MSG may even be sensitive to the glutamic acid that naturally occur in the foods mentioned. The most noted problems, though, are with the MSG artificial flavor enhancer. It’s noted to be so strong that just a few drops can majorly change the flavor of foods. In fact, in many foods, it’s used in place of salt.
So what do we look for on labels? It’s important to specifically look for MSG: monosodium glutamate. There is confusion whether other ingredients are MSG “in disguise” as well. While these ingredients also contain glutamic acid (and therefore may require caution for those sensitive to glutamic acid) but are otherwise naturally and contain far less glutamic acid than MSG. The article I linked above has more detailed information on this as well.
Here are some red flags for which to look:

  • Products that are labeled as “Low Sodium” or “Now with Sea Salt.”
  • Fast Food. (I’m sure we’ll eventually rule out most fast food by the end of the challenge, but particularly look to rule out MSG {and artificial sweeteners from the previous challenge} by reading ingredients provided online). Friend Chicken is the most likely suspect though seasonings for fries may include it as well.
  • Meats. Particularly Beef Jerky, Sausage Products, Cold Cuts and Fish.
  • Soy Sauce.
  • Gravies and sauces.
  • Salty Chips – particularly products with cheese powder.
  • Soups.
  • Frozen Dinners.
  • Other Processed Foods

I know this list may seem daunting, but again, just take it one challenge at a time. You will naturally discover what has the ingredients we need to eliminate. In fact, I suggest keeping a list. I will work on making a printable to make the process easier. Don’t forget I have started Facebook Support Group!
Whether you feel MSG is safe or not, we, once again, just have to look at the main fact: it’s artificial and therefore doesn’t have a place in clean eating.
When shopping for groceries this week (or even dining out), be sure to choose products with no MSG (and no artificial sweeteners).
Did you miss the first challenge? No problem! You can start whenever! I’m posting a new challenge every two weeks, but you can start at any time and go at any pace you’d like! Check out all of the Healthy Eating Challenge Posts.
 

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