Easy fixes for eating on the go! (strategies enclosed)

Easy fixes for eating on the go! (strategies enclosed)

By: Leanne Ely

 

We live in a society obsessed with food. And those of us opting to make healthy food choices tend to be in the minority. It’s no problem to find a candy bar or a Big Mac when you’re traveling, but if you’re a Paleoista, well, it can be challenging.

In fact, when most folks first decide to adopt a Paleo lifestyle, they tend to prepare their own food and avoid eating out at restaurants where healthy options can be hard to find.

So, when you’re a Paleoista and you end up traveling or on vacation, it can be difficult to stick to your clean-eating regimen.

But, as a frequent flyer myself, I’m here to tell you that you can, indeed, stay Paleo on the go. All it takes is a bit of planning.

The following tips will help:

Bring your own food. This seems like a no-brainer, but it’s easy to overlook the obvious! If you’re driving to your destination, bring a cooler with lots of staples like hard-boiled eggs, cooked sausage, kefir, kombucha, veggies, jerky, dates and fruit. If you’re flying, you won’t be able to bring a cooler, but you can certainly shop for those basics when you reach your destination. Yelp! is a great site to search for local organic grocers and farmers’ markets, so do some research before you land.

Look for a room with a kitchenette. If you can get a hotel room with a kitchenette, get it. These units generally come with a fridge and a range. This will allow you to prepare some of your own meals so that you can avoid as many restaurants as possible.

Bring an empty water bottle. Fill up your biggest water bottle if you’re driving to your destination and keep to your regular hydration schedule as much as possible. When you fly, pack a large empty water bottle in your luggage and have it filled on the plane. Keep yourself good and hydrated so that your hunger is kept at bay.

Review menus beforehand. If you do need to eat out at a restaurant, look at the menu online ahead of time if possible. This will allow you to see if there are options you can eat and, if not, you’ll be able to look through menu items to see if you can piece together enough safe items to make a special request of the chef. If you’re going on vacation at an all-inclusive resort, or if the restaurants you’re eating at are buffet-only, walk around to see what’s available before you fill your plate. Stick with meats and veggies, skipping bread and desserts.

Exercise. Make use of the hotel’s fitness room. If you practice yoga, bring your mat. If you have a favorite workout DVD, bring it with you, or find some exercise videos on YouTube. If the weather is fine, go for a run or a walk around the city you’re visiting. Staying active while you travel is very important, especially because it’s so difficult to stay 100% on track with your eating.

Remember that one bad meal choice will not sabotage you. If you slip up, make sure you’ve chosen something that’s worth it and move on!

PS–We are starting the next 10-Day Blitz the day after Memorial Day (Tuesday May 26th) and its not too late to join!  You can start anytime, but go ahead to order your Perfect Paleo Protein so it gets to you as soon as possible!  We’ll give you instant access to the private Facebook group for the Blitz.  Click here now to join
Picnic basket with fruit and thermos isolated on white

7 foods to lower inflammation in your body

7 foods to lower inflammation in your body

By: Leanne Ely

 

While getting regular exercise and reducing the amount of stress in your life are key components to reducing the inflammation in your body, we can also add certain anti-inflammatory foods to our diet, (all the while cutting out sugar and processed food), to optimize our health.

The following seven foods are anti-inflammatory super heroes and you should eat them frequently, or at least three-four times per week:

Cold water fish. Cold water fish like wild salmon, cod, sardines, haddock and sole are all high in fats that have great anti-inflammatory properties. Keyword: WILD (skip the farm raised)

Vegetables. Surprise! Vegetables are good for you. 🙂 However, most North Americans aren’t getting enough plants into their diets. You should be eating at least 8 or 9 servings of veggies every day. That means you should have vegetables with each meal. Make them bright and colorful, and leafy and green!

Seeds and nuts. Walnuts, sesame seeds and almonds all contain omega-3 fats that reduce inflammation.

Fruit and berries. Blueberries, pineapple, raspberries, cherries, strawberries and apples are all examples of fruits that may help reduce inflammation within the body.

Turmeric and other herbs and spices. Turmeric, ginger, garlic, basil, oregano—take your pick because all of those herbs and spices are very very high in nutrients and fight inflammation. Try chopping a bunch of herbs and combining with garlic and olive oil for an anti-inflammatory meat marinade!

Chocolate. Every once in awhile some good chocolate is a great thing to eat. I’m talking about chocolate that’s at least 70% pure cocoa and no more than one ounce at a time. Make sure it’s organic!

Green Tea. Whether it’s hot or cold, green tea sort of acts like a liquid vegetable, putting up an inflammatory fight within your body. And please make sure that tea is organic.

Now that you know what foods you should eat to reduce that inflammation, here’s what you should avoid!

The top foods to avoid in order to reduce inflammation:

• Margarine and other trans fats
• White flour
• Sugar
• Deep fried foods
• Excessive alcohol

Did you know it’s Crock-Tober Time? That’s right—and we’ve got it all figured out for you! If you want a great way to get dinner on the table, use your crock cooker! Click here for details!

7 foods to lower inflammation in your body

Do you have Mother Nature’s Motrin sitting in your cupboard

Do you have Mother Nature’s Motrin sitting in your cupboard

By: Leanne Ely

 

In order to lessen your risk of developing chronic disease, you have to lower inflammation. One of the best ways to get rid of that inflammation is through your awesome diet! So today, I’m going to give you a great tip, a new trick, and a fabulous recipe focusing on an anti-inflammatory superstar: Turmeric!

You wouldn’t think that one of the ingredients on your spice rack might be a hero in the world of battling inflammation, but it’s true.

Turmeric contains a pharmacological agent by the name of curcumin. This curcurmin has properties that are comparable to Motrin and other over-the-counter anti-inflammatories on the market. But, turmeric doesn’t produce the side effects that these NSAIDs do. (Bonus!)

If you have arthritis or any other inflammatory issues, eat turmeric on everything! It will bring you great relief and cool down that inflammation.

Turmeric will also help to reduce the amount of mucus in your body, it helps with bowel health and it can even protect against cancer and cardiovascular disease. Did I mention that turmeric can also lower your cholesterol? SCORE!

Now, for your Trick:

Add turmeric to all of your egg dishes. It will make them healthier and more yellow, but without adding an overwhelming flavor! Add it to your steamed cauliflower as well. Mmm!

Your Tip:

Turmeric is susceptible to light, so be sure to store it in a dark, cool cupboard.

And your Recipe:

Curried Beef
Serves 4

INGREDIENTS:
1 pound stewing beef, cut into 1-inch pieces
1 tablespoon olive oil
1/4 teaspoon turmeric
1/2 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon chili powder
3 teaspoons dark sesame oil
1 tablespoon minced gingerroot
3 cloves garlic, minced
2 cups low sodium beef broth, or use homemade
2 tablespoons fish sauce

COOKING INSTRUCTIONS:
In a large bowl, place first 6 ingredients (beef through chili powder); toss well to coat. Cover and refrigerate for at least 30 minutes or up to 2 hours.

Heat the sesame oil in a large skillet or wok over medium heat. Add gingerroot and garlic; cook for 1 to 2 minutes or until soft and fragrant. Raise skillet (or wok) heat to medium-high. Add beef; cook, stirring occasionally, for 4 to 5 minutes or until browned. Stir in broth and fish sauce; bring mixture to a boil then reduce heat to low, partially cover and cook for 25 to 30 minutes or until beef is tender and liquid has thickened.

Love this recipe? The you’ll love our Fall 30 Day Paleo Challenge, it’s full of delicious healthy Paleo recipes! Plus you get access to our private FaceBook group for support! Click here to join us!

Turmeric!

How to reduce inflammation (the starting place of disease!)

How to reduce inflammation (the starting place of disease!)

By: Leanne Ely

 

When most people think of inflammation, they think about swollen joints and arthritis.

That said, limiting the amount of inflammation in your body might not be on your radar screen at all, especially if you don’t have joint problems. But inflammation is way more than arthritis, and reducing the amount of inflammation your body encounters should be on everyone’s radar.

When any unwanted invader (such as a virus or bacteria) enters your body, inflammation is the body’s first line of defense. White blood cells are soldiers in the inflammation army, and they protect your body when it’s attacked.

This is how inflammation is intended to act in our bodies. The inflammatory process is a function of the immune system.

But today many of us are living with chronic inflammation, which is a problem because our inflammatory processes will not shut off. In turn, we become susceptible to a score of health issues. More about that in a bit, but first, let’s look at why we’re so inflamed!

The most common causes of chronic inflammation are stress and diet.

• Stress. Research suggests that chronic stress can cause your body to become unable to regulate its inflammatory response.

• Digestive turmoil. Chronic inflammation starts in the digestive system, so if you’re experiencing any sort of digestive grief, that can be a big source of chronic inflammation. (And millions of Americans are suffering with digestive issues from IBS to Celiac Disease.)

• Poor diet. Sugar, processed foods and the like put our gastrointestinal tract into over-drive, leading to chronic inflammation. Lack of sleep, inactivity, too many sodas and too much caffeine can also cause inflammation in the body.

• Food allergies, hormone fluctuations, exposure to chemicals and airborne toxins can also all contribute to inflammation in the body.

What’s the big deal about inflammation?

Studies show that chronic inflammation is linked to visible signs of aging, chronic pain, high blood pressure, osteoporosis, arthritis, cancer, heart disease, type II diabetes and even Alzheimer’s disease!

When you lower the amount of inflammation in your body, you’ll be significantly lowering your risk of developing chronic disease.

The following are some ways you can help reduce the amount of inflammation in your body:

• Get more sleep. Aim for 8 hours per night.

• Reduce stress! I know, it’s easier said than done but try going outside in nature, getting a massage, reading a book—do something kind for yourself every day!

• Cut out the sugar. If you eliminate sugar, you will experience a tremendous number of health benefits, including reduced inflammation (and your good food tastes better!).

• Nutrients. Eat your vegetables! Lots of them, greens, colors and sulfur veggies.

One of the reasons I follow a Paleo diet is because it really is nature’s way of ensuring that you have as little inflammation in your body as possible. If you would like to give the Paleo diet a try, my suggestion is to join us for our 30 Day Paleo Challenge. We just released new menus for Fall, and I will be sharing all sorts of goodies with the group throughout the month of October. Click here to join!

inflammation

Which leafy green contains more than 8 times your daily required amount of Vitamin K?

Which leafy green contains more than 8 times your daily required amount of Vitamin K?

By: Leanne Ely

 

Swiss chard is still making a big appearance at my local farmer’s market…how about yours? If you’ve been wondering about whether or not you should pick up some of these leafy greens, I say, do it!

Swiss chard is sometimes known as white beet, strawberry spinach, Chilian beet, leaf beet, spinach beet, Sicilian beet, Roman kale, or regular old chard. Whatever you call it, this is one healthy vegetable.

It’s also a sweet-tasting vegetable. I like putting swiss chard in my salads, soups and even my omelets.

By the way, swiss chard is an easy veggie to grow yourself so give it a try!

Now, let’s take a look at the benefits of eating swiss chard:

Blood sugar regulation. Swiss chard is loaded with protein and fiber so it will keep your blood sugar levels on an even keel. There’s also a flavonoid in swiss chard that keeps blood sugars even.

Anti-inflammatory, anti-oxidizing and detoxifying. Swiss chard’s veined leaves are full of antioxidants and detoxing agents.

Calcium. You don’t often think of calcium when you think of leafy greens, but you should! Swiss chard contains lots of bone strengthening calcium.

Vitamins. One cup of swiss chard contains up to 8 times the recommended daily amount of Vitamin K. Vitamin K is great for bone health! Chard also has lots of vitamins A and C as well.

Steam your chard a wee bit before eating it, just enough to bring out its sweet flavor. And do not eat the liquid that’s released through the cooking process. The cooking process releases some acid from the chard leaves.

There is magic in dark leafy greens like swiss chard. In my upcoming book, Part-Time Paleo: How To Go Paleo Without Going Crazy, I give lots of advice about how to get these very important plants into your diet. Don’t put off ordering a copy! The book came out on September 30 but if you order now, I’ll send you a bunch of bonuses you are going to love! But you have to get the book to get the goodies!

Swiss Chard-K

 

Don’t Throw This Away!

Don’t Throw This Away!

By: Leanne Ely

 

Do you toss away the tops of your beets when you’re preparing the roots for your meal? Or do you eat them, too?

Many people don’t realize that the red-veined leaves of the beet root are not only edible, but they’re also chock full of all kinds of nutrients. You can boost the nutritional value of almost anything by adding beet greens.

Beet greens contain:

Vitamin A. Vitamin A helps your eye sight, strengthens your immune system and it might even play a role in cancer prevention.

Vitamin K. Beet greens are rich in Vitamin K, helpful for fighting osteoporosis plus very important in blood clotting.

Vitamin C. Beet greens are high in Vitamin C, which is a powerful antioxidant. Vitamin C protects your cells from damage and aids in the body’s absorption of iron. Vitamin C is also required for your body to produce collagen, which is the main component of connective tissue. Pretty important stuff!

Not only are beet greens healthy, but they taste good, too. I particularly enjoy sautéeing my beet greens in some ghee just till tender. I use young beet greens (the smaller ones) in my salads, and I toss them in my green juices and smoothies, too.

So, if you’ve been a beet greens tosser up until now, I hope you change your ways! 🙂

And before I leave you, have you heard that my new book Part-Time Paleo: How To Go Paleo Without Going Crazy is almost here? Go check it out and I will send you all kinds of fun bonuses that you’re going to love! Get the details here!

Beet greens2