Best Paleo Meat Sauce

As some of you may know I am Gluten Free and try to eat as clean as I can. I am always on the lookout for new recipes, especially ones that I can feed my whole family. It's not always easy being Gluten Free and trying to feed a family who is not, but they are generally willing to trying new recipes and more often than not we end up finding one that is a definite keeper. This recipe is one of those keepers. I stumbled across it a few weeks ago on a blog called Nurture My Gut. Don't let the name Paleo deter you. This recipe is so easy and goes perfectly with your favorite pasta. I hope it's a keeper for you and your family too!

Best Paleo Meat Sauce!

 

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Prep time

5 mins

Cook time

30 mins

Total time

35 mins

 

Author: Ester Perez

Serves: 6-8

Ingredients

• 2 Tablespoons olive oil
• 6 garlic cloves, minced
• 1 onion, chopped
• 1 pound ground turkey
• 1 pound grass-fed ground beef
• 1 14.5 ounce can diced & fire roasted tomatoes with green chili's
• 1 15 ounce can tomato sauce
• 1 teaspoon Italian seasoning
• ¼ teaspoon garlic salt
• 1 teaspoon onion powder
• 1½ teaspoons sea salt

Instructions

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1. Add olive oil to a large sauté pan or stock pot. Heat pot to medium heat. Add garlics and onion and sauté 5 minutes stirring occasionally.
2. Add turkey and beef and cook until meat is heated through.
3. Add roasted tomatoes, tomato sauce, Italian seasoning, garlic salt and onion powder. Add one teaspoon of salt and gradually add the remaining salt to taste.
4. Allow to simmer for 10-15 minutes to allow flavors to develop. Serve with Gluten Free Pasta.

Chocolate, Peanut Butter Breakfast Smoothie

Smoothies are one of our favorite breakfast choices in the morning. They are quick, easy and a great way to get some protein, fruits and veggies all in one meal. My youngest son has a favorite smoothie that he will drink almost every morning. It tastes like a milkshake but is full of good fats and protein that will keep him going through the morning. 

Chocolate, Peanut Butter Breakfast Smoothie

1 cup milk (can sub almond milk, soy milk or coconut milk)

1 teaspoon Peanut Butter (can sub almond butter)

1 scoop chocolate protein powder

1/2 frozen banana (it's best to use a frozen banana to get a creamy consistency)

1 teaspoon chia seeds (optional)

handful spinach (optional)

Directions:

Place all ingredients in a blender and mix until smooth. Serve

Chia Seed Pudding

In a previous post from October I discussed the health benefits of chia seeds. They are a staple in our house and are often thrown into smoothies. I also love to make Chia Seed Pudding to have for breakfast. You do need to think ahead when making this recipe as it does need to sit in the fridge for several hours or over night before serving. This pudding is super easy and very filling. You can also top it with fresh fruit, chocolate chips, coconut or nuts. It's very versatile and a great way to start the day!

Chia Seed Pudding Recipe

 

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Prep time

5 mins

Total time

5 mins

 

Delicious and healthy chia seed pudding packed with protein, Omega-3, antioxidants and calcium that you can make in under 5 minutes. Basic recipe here, but see variations above.

Author: Wellness Mama

Recipe type: Breakfast

Serves: 4 servings

Ingredients

• 2 cups coconut milk or almond milk
• ½ cup Chia Seeds
• ½ teaspoon vanilla extract
• ¼ cup (or less) maple syrup (or sub any sweetener)
• Optional: ¼ teaspoon cinnamon powder

Instructions

1. For Blended/Smooth Version: Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
2. For Whole Chia Seed Version: Blend all ingredients except chia seeds in a blender until smooth (including any added flavors, fruits or chocolate). Whisk in chia seeds.
3. Pour mixture into a jar or glass container and place in the refrigerator for at least 4 hours or overnight to let gel. I prefer to make this at night to have ready for a fast breakfast the next day. It is also great to make in the morning for a delicious pre-made dessert at night.

If getting healthier is a goal of yours for this year maybe yoga is just what you are looking for. I have been practicing yoga off and on for over 10 years and when I am dedicated to the practice I find that I am more focused on my overall health. I also am more flexible, have less pain and am more relaxed when yoga is a regular part of my life. Yoga is also great for kids and I always love it when my kids want to pull up a mat next to mine and go through a flow together. With the many yoga studios around our area, classes being offered at gyms, online yoga classes and even channels on TV that offer yoga classes it really is an accessible activity. Here are some other benefits of Yoga according to Yoga Alliance. If Yoga is not something you have ever tried, give it a shot. You may be surprised at the wonderful benefits it offers!

Benefits of Yoga

There are many benefits of yoga, including:

• Stress relief: The practice of yoga is well-demonstrated to reduce the physical effects of stress on the body. The body responds to stress through a fight-or-flight response, which is a combination of the sympathetic nervous system and hormonal pathways activating, releasing cortisol – the stress hormone – from the adrenal glands. Cortisol is often used to measure the stress response. Yoga practice has been demonstrated to reduce the levels of cortisol. Most yoga classes end with savasana, a relaxation pose, which further reduces the experience of stress.
• Pain relief: Yoga can ease pain. Studies have shown that practicing yoga asanas (postures), meditation or a combination of the two, reduced pain for people with conditions such as cancer, multiple sclerosis, auto-immune diseases and hypertension as well as arthritis, back and neck pain and other chronic conditions.
• Better breathing: Yoga includes breathing practices known as pranayama, which can be effective for reducing our stress response, improving lung function and encouraging relaxation. Many pranayamas emphasize slowing down and deepening the breath, which activates the body’s parasympathetic system, or relaxation response. By changing our pattern of breathing, we can significantly affect our body’s experience of and response to stress. This may be one of the most profound lessons we can learn from our yoga practice.
• Flexibility: Yoga can improve flexibility and mobility and increase range of motion. Over time, the ligaments, tendons and muscles lengthen, increasing elasticity.
• Increased strength: Yoga asanas use every muscle in the body, increasing strength literally from head to toe. A regular yoga practice can also relieve muscular tension throughout the whole body.
• Weight management: While most of the evidence for the effects of yoga on weight loss is anecdotal or experiential, yoga teachers, students and practitioners across the world find that yoga helps to support weight loss. Many teachers specialize in yoga programs to promote weight management and find that even gentle yoga practices help support weight loss. People do not have to practice the most vigorous forms of yoga to lose weight. Yoga encourages development of a positive self-image, as more attention is paid to nutrition and the body as a whole. A study from the Journal of Alternative Therapies in Health and Medicine found that regular yoga practice was associated with less age-related weight gain. The lifestyle study of 15,500 adults in their 50’s covered 10 years of participants’ weight history, physical activity, medical history and diet.
• Improved circulation: Yoga helps to improve circulation by efficiently moving oxygenated blood to the body’s cells.
• Cardiovascular conditioning: Even a gentle yoga practice can provide cardiovascular benefits by lowering resting heart rate, increasing endurance and improving oxygen uptake during exercise.
• Presence: Yoga connects us with the present moment. The more we practice, the more aware we become of our surroundings and the world around us. It opens the way to improved concentration, coordination, reaction time and memory.
• Inner peace: The meditative effects of a consistent yoga practice help many cultivate inner peace and calm.

Facts about Soda

It's a new year and for many people that means revamping their diet and exercise habits. For many people drinking soda is part of their daily routine. If you are trying to get healthier in 2017 and kick the soda or sugary drink habit this article may help see what these beverages may be doing to your body.

http://www.kickthecan.info/fast-facts