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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


 

Convenient Whole-Food Nutrition

December 6, 2014 by Emilee Evans

Whole foods – we know it’s the ideal way to get our nutrition. The problem can be it’s not always affordable or convenient. Plus it’s definitely not always what kids will eat – especially if you have a picky eater! So how do you get whole-food nutrition on a budget that is convenient for the whole family?

Whole Food Nutrition
Photo courtesy of Activz
Activz’s revolutionary new line of whole-food nutrition produce powders helps people increase the nutritional value of any meal quickly and conveniently. Their easy-to-use, preservative-free whole-food powder line is available in a variety of organic fruit, vegetable and grass options. It retains all the nutrition of fresh produce yet it is also shelf-stable which helps prevent food waste. Plus the powders are a convenient way to sneak whole food nutrition into kids’ meals without notice! They actually have a name for it – “Stealth Health Revolution!” Fitting, right?
Simplifying whole-food supplements that provide busy families with complete health support is their passion, and they provide options in a convenient pill and shake perfect for the whole family!
For our review, we received the Activz Complete.
activz whole-food nutrition
Complete offers the benefit of organic whole foods in a convenient powder. It offers phytonutrients from 9 servings of fruits and vegetables and provides key vitamins and minerals. In other words, it’s good stuff! How often can you say you got enough fruits and vegetables? Even despite the fact that I like my fruit and vegetables, I often have a hard time getting the recommended amounts. Our picky eater? He is rather tricky!
What I appreciate most about Complete is the convenience. It can be used in so many different ways – mixed in food, a smoothie, etc. I’m boring, though, so I just mix it up in our water. This actually works out very well because our kids love adding flavor to their water but give me blank stares when I explain why they can’t have it – most are just flavor filled with nasty, scary ingredients. Now they can have “flavored water” and get a big boost in their nutrition at the same time!
Yes, it tastes GOOD! They love it, and so do I! I can’t believe how much nutrition we’re getting in just one scoop!
I love that it has probiotics as well. In fact, it has 10 strains of probiotics! I have some not-so-fun digestive issues, and I have had far less pain and problems since I started using Activz regularly.

Whole-Food Nutrition

Overall, I’m definitely impressed with Activz Complete! It’s something our whole family enjoys, and it provides a power packed punch of fruits and vegetables, vitamins, probiotics, omega fatty acids, plant enzymes, and more! It is a tasty, convenient way to make sure we are getting organic whole-food nutrition regularly!

For More Information:

Visit the Activz Website
Connect with Activz on Facebook, Twitter, Pinterest and Instagram
 

Hello Yum!

September 19, 2013 by Emilee Evans

Disclosure: I received the products mentioned to facilitate my review. This post contains affiliate links. Regardless, I only recommend products I feel would be good for my readers. My opinions are my own. Please see my Disclosure Policy for more information.
bestowed
 
Don’t you love when you run across something that is perfect for you? That is how I felt when I was introduced to Bestowed Box. I am always trying to learn more about nutrition and explore more healthy food options. Bestowed offers just that! Bestowed is a monthly subscription box filled with the best healthy food and lifestyle products. It is their mission is to is to teach people how to eat well! This is really what sets them apart! Each of the products that they include are chosen by author and nutritionist Heather Bauer.
Plus every box includes detailed product information, recipes, tips, and more. I love that they include both big and small brands and do not include brands based on their paying to be featured. In fact, brands can’t pay to be featured. To me, this means that each box is influenced by the quality of the products alone and not by incentives!
When I received my first Bestowed box I was definitely excited to check it out! When I opened it up the first thing I saw was a small booklet full of information about each product. It was really detailed as I mentioned. I love all that it includes. There are recipes, tips, and information about why they love it. Plus, if you enjoy the products and want to get more it also lists where to buy each product as well! On the back of the book it even had tips for eating healthy while traveling!
Of course, then I had to get everything out to see what was inside!
bestowed
Wow! They really pack the box full! I was pulling everything out and couldn’t believe there was still more! I was extremely surprised to pull out a whole bottle of rice vinegar. Full size products? I was so impressed! Not to mention I was extremely excited to see two products that have been on my “want to try” list for a while – Miracle Noodles and SeaSnax! I was also excited to discover many of the products were also gluten-free. Although we don’t have a medical need to eat gluten-free I do know it has advantages for health reasons, and we have been moving in that direction!
So what all did I receive?
Well, in addition to trying the Miracle Noodles Angel Hair Noodles and the SeaSnax, I got to enjoy one of my favorite Granola Bars from Cascadian Farms and try a lot of other great new products like Nakano Seasoned Rice Vinegar, REBOOT, Lundberg Family Farms Santa Fe Barbecue Rice Chips, Mighty Leaf Sunburst Green Iced Tea Pouch, Living Healthy World Flax ‘N Chia Stix. I also received a coupon for Noosa Yoghurt.

Bestowed August

That sounds like a lot, right? It is! The best part is, the box is only $19, which includes shipping! The boxes ship on the 15th of every month. You can also choose a yearly subscription to save! Plus, this month they introduced themed boxes kicking off with a back to school box and next month is a non-GMO box!
I am truly impressed and happy with Bestowed. “Hello Yum” is right! I love that the products are chosen by Heather Bauer and not due to monetary influence. I don’t have to worry that any of the boxes will have questionable products. The products in Bestowed are definitely the type of products that fit our lifestyle – the type of products I feel good sharing with others.

*Special!!*

Receive $5 off your first Bestowed box with code 5OFFBESTOWED03!

For More Information:

Visit the Bestowed Website
Connect with Bestowed on Facebook, Twitter, and YouTube
 
Affiliate
 
 

June Challenges

May 31, 2012 by Emilee Evans

Yes, that’s right – challengeS! As you know I always do a health and fitness based monthly challenge. For May it was my Pushup Challenge, which I’m rounding out today. Those that were taking the challenge with me – how did you do? I fell behind because of injury and then illness! Blech! I found a way to catch up without totally burning myself out, though, by just doing so many every couple of hours. My maximum limit was 12-15 at one time (unmodified) when I started the challenge, but now I can do 20-23 before I hit my limit! I’m so excited! 🙂
So, for June we’ll be doing a nutrition challenge! One of my friends happened to invite me to one of hers, and it’s perfect, so I’m hopping on board and hope you will join us, too! It’s the “Get Your Greens on Challenge.” I challenge you to eat AT LEAST one green thing every day in the month of June. That green thing must be a fruit or veggie. I’d really love to see us all strive for a green veggie every day. There are so many fresh and local green veggies available to us this time of year. Visit your local farm stand or farmer’s market. Why not come home with something you’ve never tried before?

Green vegetables particularly have SO many health benefits yet is one thing we don’t think to have daily! Green vegetables are:

  • Loaded with vitamins and minerals. Dark leafy green vegetables are one of the best sources of nutrition, and they’re low in calories to boot. Greens such as spinach, kale, broccoli, and dark-green lettuce contain minerals including iron, calcium, potassium, and magnesium as well as vitamins K, C, E, and many of the B vitamins. Vitamin K alone can help regulate blood clotting and may help prevent and reduce inflammation, protecting us from inflammatory diseases including arthritis. A cup of most cooked greens such as chard or kale provides at least nine times the minimum recommended intake of vitamin K, and one or more servings of greens a day has been associated with a lower risk of diabetes.
  • They keep our immune system functioning well!Green vegetables also contain many phyto-chemicals and beta-carotene. These nutrients help protect cells from damage, improve immune function and can help protect our eyes from age-related disease, and some studies suggest that lutein and zeaxanthin may reduce the risk of certain types of cancer such as breast and lung. Cabbage, Brussels sprouts, cauliflower, and broccoli are rich in substances that also help guard against colon and other cancers. And green veggies are loaded with folate, a B vitamin especially important for women of childbearing age (remember how they always tell us to take vitamins with extra folic acid?). The Centers for Disease Control and the FDA currently recommend that women take in 400 micrograms of folate daily, twice as much as was previously recommended.
  • They’re a great for any nutrition regiment (I hate to use the word “diet,” but that might be what you call it). Greens are naturally low in carbohydrates and rich in fiber, making them slow to digest, so you’ll feel full longer.  And the good news is that in order to get the most out of your green vegetables you should eat them with a little fat, such as olive or walnut oil, so you can sauté, stir-fry, and make tasty salad dressings for your greens and enjoy!

So what do you say? Will you be joining us for this challenge? If so, she even set up a support group on Facebook! Join here!

But wait, didn’t you say challengeS?

YES! For the month of June I’ll be starting The Love Dare (the book based on the movie Fireproof). It lasts longer than a month, but if you missed my post Chasing the Wind I realized this is something I need to do again! We get so busy with life we forget about the time and attention our spouses need! So yes, obviously he’ll know I’m doing The Love Dare, but that’s OK! You can choose to tell your spouse you’ve chosen to do it or just surprise them and do it! 🙂 I will also be setting up a Facebook group for this as well as sharing my journey on here! The Facebook group will be a closed group for privacy reasons as this is a little more personal than just a nutrition challenge! Request an invite by Contacting Me or head over to my Facebook Page and send me a message there! 🙂 I’d love to have you join me on this challenge as well! With Father’s Day coming up this month as well I really want to show my husband how much I appreciate him by taking this challenge!

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