Paleo Taco Lasagna

So let’s talk about this recipe for a second because I’m absolutely IN LOVE! And when my client tried it a week ago, she ate this and loved it. Which is a big deal. I don’t think she’s a huge fan of my food choices sometimes. I don’t think she care one bit that it was made with healthy ingredients!

So go try this! And let me know what you think! Hopefully you’re just like my mother in law when it comes to this recipe!

TACO LASAGNA CASSEROLE

Ingredients

  • 2 tablespoons ghee
  • 1 yellow onion, chopped
  • 1 red bell pepper, chopped
  • 1 yellow bell pepper, chopped
  • 1/2 jalapeño, seeds removed and minced
  • 2 garlic cloves, minced
  • salt, to taste
  • 1 pound ground beef
  • 2 tablespoons taco seasonings
  • 1 jar salsa
  • 1 jar green chile salsa
  • 3 eggs
  • 1 package cassava tortillas or almond flour tortillas

For the garnishes:

  • 1 cup plantain chips, crushed
  • 1/4 head iceberg lettuce, thinly sliced
  • 1 jalapeño, sliced
  • 1 fresno pepper, sliced
  • handful of cilantro, roughly chopped
  • green onions, roughly chopped

For the coconut sour cream:

  • 1 14 ounce can of coconut cream
  • zest of 1 lime
  • juice of 1 lime
  • pinch of salt

Instructions

  1.  Preheat oven to 350 degrees F.
  2. 8×8 baking pan
  3. In a large pan add 2 tablespoons ghee. Once warm, add the onion and peppers and sauté until peppers are browned and onions are translucent. Then add jalapeño, garlic and a bit of salt and cook for 2 more minutes, until fragrant. 
  4. Add ground beef and break into small pieces. Cook until no pink remains and then add taco seasonings and salt, to taste. Remove from heat and pour into a large bowl. To that same bowl, add the salsa, green chile salsa, and eggs and stir until completely combined. 
  5. Now build your lasagna casserole: add a large spoonful of the taco/salsa mixture to the bottom of the greased dish, then put a tortilla on top. Then repeat that: meat/salsa mixture – tortilla, until no tortilla remain. Pour the remaining mixture on top. 
  6. Place in oven to bake for 1 hour and 15 minutes, until the middle is no longer jiggly.* Let casserole rest for 15 minutes to set before slicing. 
  7. While casserole is baking, mix together all the ingredients for the coconut sour cream.
  8. Top casserole with garnishes before slicing and serving!

Notes

*I placed a baking sheet in the bottom of my oven in case the casserole bubbled over while baking. It never did bubble over, but better safe than sorry. 

Do you want to learn how to optimize your health and become a healthier person for the rest of your life ? Set up a free 45 minute discovery call with me to come up with a transformation health plan.

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#foodblog #delicious #foodies #foodielife #foodgasm #lunch #instagram #foodlove #foodforfoodies #foodgram #healthy #dinner #foodporn #cooking #foodpics #foodphotography #food #healthyfood #love #foodblogger #sweet #instagood #instafood #foodstagram #foodpost #foodlover #yummy #homemade #homecooking #lifestyle #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #weightlossgoals #weightlossdiary #weightlossinspiration #weightlossstory #weightlosssupport #weightlosstips #weightlosssuccess #weightlosscommunity #WeightLossHelp #weightlosschallenge #weightlossprogress #weightlosssurgery #weightlosstransformations #weightlossfood #weightlosscoach #weightlossbeforeandafter #weightlossblogger #weightlossprogram #weightlossjourney2017 #weightlossjournal #weightlossstruggle #weightlossresults #weightlossgoal #weightlossblog #weightlosstea #weightlossproblems #funtionaldignosticnutrition

Paleo Chili Recipe for a Chilly Day…

A hearty bowl of chili  is the perfect dinner for a blustery winter day. This one in particular is one of our favorites. It’s spicy, super savory, and extra hearty. We can’t get enough of it! Read on to learn exactly what makes this chili so special.

It’s packed with veggies.

It’s a common misconception that paleo dieters subsist solely on meat. Untrue! Veggies are an important part of any diet, and this chili makes sure you get the good stuff in! It’s packed with celery, peppers, and onions, and could be adapted to make way for even more vegetables. Try stirring in some chopped cauliflower with the onions, or stir in kale near the end of cooking time and simmer until it’s wilted.

It’s got all the classic chili flavors.

Since fruits are tricky ingredients to navigate on paleo, it might come as a surprise that you can eat tomatoes. Because they’re relatively low on the glycemic index they’re totally safe to eat. Fire roasted tomatoes + lots of chili powder, cumin, and oregano = big chili flavor.

It’s got the best toppings EVER.

Once you try chili topped with bacon, you’re never going back. To offset all that salty, fatty goodness we’ve got bright cilantro, spicy jalapeño, and creamy avocado. It’s all about balance. 😋

It’s a meal-preppers dream.

Chili, like many soups and stews, is better on day 2. This makes this chili the PERFECT food for meal prep—it gets better as the week goes on! Just keep your toppers separate, microwave the chili when you’re ready to eat and top as desired.

You can freeze it… forever.

Okay, not forever. At least 6 months though, which is basically forever. Freeze it in pint containers for super easy single-serving dinners.


YIELDS:6 SERVINGSPREP TIME:0 HOURS 15 MINSTOTAL TIME:0 HOURS 55 MINS

INGREDIENTS:

slices bacon, cut into 1/2″ strips1/2 – I like natures rancher because it has minimal ingredients and no sugar.

medium yellow onion, chopped2 

celery stalks, chopped2 

bell peppers, chopped3 

cloves garlic, minced2 lb. 

lean ground beef2 tbsp. 

chili powder2 tsp. 

ground cumin2 tsp. 

dried oregano2 tbsp. 

smoked paprika

Kosher salt

Freshly ground black pepper1 

(28-oz.) can fire-roasted tomatoes2 c. – no salt added.

low-sodium chicken broth

Sliced jalapeños, for garnish

Sliced avocado, for garnish

freshly chopped cilantro, for garnishThis ingredient shopping module is created and maintained by a third party, and imported onto this page. You may be able to find more information about this and similar content on their web site.

  1. In a large pot over medium heat, cook bacon. When bacon is crisp, remove from pot with a slotted spoon. Add onion, celery, and peppers to pot and cook until soft, 6 minutes. Add garlic and cook until fragrant, 1 minute more.
  2. Push vegetables to one side of the pan and add beef. Cook, stirring occasionally, until no pink remains. Drain fat and return to heat. 
  3. Add chili powder, cumin, oregano, and paprika and season with salt and pepper. Stir to combine and cook 2 minutes more. Add tomatoes and broth and bring to a simmer. Let cook 10 to 15 more minutes, until chili has thickened slightly. 
  4. Ladle into bowls and top with reserved bacon, jalapeños, cilantro, and avocado.

If you want to learn how to optimize your health and change your lifestyle now is your chance. Set up a free 45 minute discovery call with Samantha. For no cost you can get a free plan to change your life forever. Email seefitpt@gmail.com or check out www.seefitpt.com for more info.

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.

#paleo #paleodiet #PaleoFood #paleolifestyle #paleolife #paleorecipes #paleontology #paleofriendly #paleoeats #paleoish #paleobread #paleobreakfast #paleoliving #paleobrasil #paleoart #paleocrackers #paleomom #paleogirl #paleoapproved #paleodinner #paleolowcarb #paleovegan #paleoSnack #paleorecipe #paleoeating #paleobr #paleomg #paleostyle #paleolove #paleochallenge #healthy #healthyfood #healthylifestyle #healthychoices #HealthyEating #healthyliving #healthylife #healthybreakfast #healthyhair #healthybody #healthymind #healthyeats #HealthyDiet #healthyrecipes #healthyskin #healthymom #healthysnack #healthyhabits #healthyfoodshare #HealthyChoice #healthymeal #healthylunch #healthymeals #healthydinner #healthyfoodporn #healthygirl #healthykids #healthyfats #healthysnacks #healthyrecipe

Paleo Chicken Pot Pie

I’ve gotten tons of requests over the past month or so for a chicken pot pie recipe – it’s like you all are mind readers.

Chicken pot pie is a tall order, the ultimate of ultimate comfort foods, in my opinion, and, one of my favorite foods from childhood.  

It all starts with the dough/crust, which I found from a paleo pie crust I made.

I decided to make 2 smaller pies with double crusts (top and bottom) and one personal size pie with only a top crust to test both options.  Both turned out absolutely delicious, so feel free to use only a top crust, and smaller dishes, if you want to cut down down on prep time or just don’t want so much crust in your pie.

As for the filling, I decided to go very traditional, only swapping out the typical peas for broccoli florets to make it paleo.  You can easily swap your favorite veggies into the filling without altering the recipe, so definitely take the opportunity to add whatever you and your family loves the most.

For the chicken, I pre-baked boneless skinless chicken thighs, then cubed them, but you can use any cooked chicken you like – even a rotisserie chicken will work just fine.   Once again, use whatever is convenient and family-approved to make this your own!   T

So, what’s left?  The creamy factor, right?  We’ll be using chicken bone broth – either homemade or purchased – along with organic ghee or grass fed butter, tapioca flour (or arrowroot) as a thickener, and a small amount of coconut milk for that last bit of creaminess.

The filling may or may not make more than you need to fill the crusts (depending on the size of your dishes) but any leftovers can be stored in the refrigerator and served for lunch the next day as soup.  At least, that’s what I did with mine – YUM!  

Ingredients

crust:

  • 2 cups almond flour
  • 1/4
  • 1/4 cup coconut flour
  • 1 1/4 cups tapioca flour
  • 1 tsp salt
  • 14 Tbsp palm shortening or coconut oil , or grass-fed butter, or a combination of both, cold
  • 2 large eggs

filling:

  • 1 lb chicken breasts or thighscooked and cubed
  • 1 small onion diced
  • 1 1/4 cups celery diced
  • 1 1/2 cups carrots peeled and diced and blanched**
  • 1 head broccoli cut into florets and blanched**
  • 6 Tbsp or grass-fed butter or goat butter or coconut oil
  • 1/4 cup tapioca flour or arrowroot starch
  • 2 3/4 cups bone broth homemade or purchased
  • 1/3 cup full fat coconut milk blended prior to adding
  • 1 tsp a good poultry seasoning blend .. I like rosemary, oregano, thyme and garlic.
  • 1/4 tsp black pepper
  • 1 Tbsp fresh parsley minced
  • 1 egg plus 1 tbsp water for egg wash, optional


Instructions

prepare crust:

  1. In a food processor combine all ingredients EXCEPT for the eggs and pulse until mixture resembles thick crumbs.  Then, pulse/process in the eggs until a dough forms.  Gather the dough into a ball prior to rolling or pressing into your pie dish(es).Separate dough into 4 disks and wrap tightly in plastic.  Refrigerate for about 30 minutes prior to pressing/rolling out dough.

prepare filling:

  1. Have your chicken cooked and cubed and your carrots and broccoli blanched** and set aside. Preheat your oven to 400 degrees
  2. Heat a large stock pot over med-low heat and add the 6 tbsp ghee or butter. Add the onions and celery, sprinkle with just a bit of salt and pepper.
  3. Raise the heat to medium and cook about 5 minutes, until translucent and fragrant.
  4. Whisk in the tapioca flour and continue whisking while the mixture bubbles for 1-2 minutes.
  5. Add bone broth and raise the heat, bringing the mixture to a boil while stirring. Once boiling, lower heat to med-low and continue to simmer another 10 minutes, until thickened.
  6. Once thickened, add the coconut milk, poultry seasoning, salt, pepper, parsley, cubed chicken, carrots and broccoli. Stir and cook another 1-2 minutes, then remove from heat and set aside.
  1. If planning on making both bottom and top crusts (as opposed to top only) press or roll dough between two sheets of parchment paper, then gently lay each one into the bottom of your pie dishes – you can make this in a large deep dish pie dish (9 inches) or 2 smaller deep dish pie dishes (5-6 inches). Alternatively, you can make 4 personal size pies in ramekins.***
  2. If using a bottom crust, poke holes all over crust with a pork and place pie dishes on a baking sheet. Pre-bake the bottom only for 10-12 minutes, or until bottom is just set, then remove from oven.
  3. Fill your pie dishes with filling almost up to the top (it’s fine that they boil over a bit while baking). Extra filling can be saved as leftovers for soup, or frozen for later use.
  4. To prepare the top crusts, roll or press the remaining disks between two pieces of parchment paper (or all of them, if using a top crust only) until about 1/4” thick. Carefully place top crust over filling and seal the edges as desired, then, using a thin knife, make 3 or 4 slits on the top crust. If using the egg wash, gently brush it over the top crusts and sprinkle with additional sea salt if desired.
  5. Place pie dishes on a large baking sheet (use 2 if necessary) and bake in the preheated oven for 30 minutes, until crust is deep golden brown and filling is bubbling through.

Recipe Notes

*Unbaked pies can be frozen and baked later on, you can also prepare dough and filling up to 3 days ahead of time, then assemble and bake

***Press dough into bottom and sides of the pie dish(es) to fit – this dough will break easily since it lacks gluten, however it also repairs incredibly easily and can withstand a lot of manipulation without affecting the final product!

Nutrition

Calories: 558kcalCarbohydrates: 28gProtein: 20gFat: 43gSaturated Fat: 17gCholesterol: 84mgSodium: 542mgPotassium: 498mgFiber: 4gSugar: 3gVitamin A: 3735IUVitamin C: 57.6mgCalcium: 98mgIron: 2.2mg

If you want to learn how to optimize your health and change your lifestyle now is your chance. Set up a free 45 minute discovery call with Samantha. For no cost you can get a free plan to change your life forever. Email seefitpt@gmail.com or check out www.seefitpt.com for more info.

Samantha Lee Lander
314.724.5040
seefitpt@gmail.com
http://www.seefitpt.comhttps://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#paleo #paleodiet #PaleoFood #paleolifestyle #paleolife #paleorecipes #paleontology #paleofriendly #paleoeats #paleoish #paleobread #paleobreakfast #paleoliving #paleobrasil #paleoart #paleocrackers #paleomom #paleogirl #paleoapproved #paleodinner #paleolowcarb #paleovegan #paleoSnack #paleorecipe #paleoeating #paleobr #paleomg #paleostyle #paleolove #paleochallenge #healthy #healthyfood #healthylifestyle #healthychoices #HealthyEating #healthyliving #healthylife #healthybreakfast #healthyhair #healthybody #healthymind #healthyeats #HealthyDiet #healthyrecipes #healthyskin #healthymom #healthysnack #healthyhabits #healthyfoodshare #HealthyChoice #healthymeal #healthylunch #healthymeals #healthydinner #healthyfoodporn #healthygirl #healthykids #healthyfats #healthysnacks #healthyrecipe

Low Carb Nachos on a Lazy Sunday

These low-carb keto nachos are:

  • Savory
  • Salty
  • Satisfying
  • Gluten-free

The main ingredients for these keto nachos include:

  • Pork rinds or Siete almond flour tortillas toasted , or the chips
  • Ground beef
  • Avocado
  • Shredded cheddar cheese
  • Sour cream

Optional ingredients:

  • Olives
  • Chopped onion
  • Salsa
  • Bell peppers
  • Guacamole
  • Cilantro
  • Jalapenos
  • Your favorite veggies that are low carb

Health Benefits of Keto Nachos

Nachos might not seem like your go-to health food, but when transformed into a keto recipe, you might be surprised at the potential health benefits. Not only does this low-carb version of a Mexican classic help regulate blood sugar, but it also boosts heart health. 

Regulates Blood Sugar

You might be wondering if too much protein is a potential risk on the keto diet — a condition that is called gluconeogenesis. This is when your body turns your dietary protein into glucose in the absence of carbs. 

The truth is gluconeogenesis is a critical bodily function and there’s a reason your body has this process. In fact, the notion that too much protein can kick you out of ketosis or cause heart disease is based on bad science.

Protein has minimal effects on insulin levels, and fat has even less of an effect, suggesting that more protein and fat — and fewer carbs — are better for blood sugar regulation[*]. By regulating your blood sugar, you will likely feel a more sustained level of energy without the dips and spikes carbohydrates can cause. 

Heart Healthy

A few foods in this keto nacho recipe can promote a healthy heart. Avocados and grass-fed beef are the most abundant on the list, but adding low-carb, keto-friendly veggies will also promote heart health. 

Avocados

Avocados, whether you slice them up as a nacho topping or mash them into keto guacamole, are a powerhouse of healthy fats and nutrients. 

Avocados are high in potassium, an essential mineral and electrolyte that plays an important role in cardiovascular health, hydration, and muscle health. Adequate potassium is linked to lower blood pressure levels, which means a lower risk of heart attacks and stroke[*].

Just 100 grams of avocado contains about 14% or your daily dose of potassium — higher even than bananas, a famously high-potassium (but high sugar) fruit[*].

Grass-Fed Beef

Conjugated linoleic acid (CLA) is a fatty acid found in high amounts in grass-fed and pastured meat and dairy products[*]. In fact, you’ll get anywhere from 300-500% more CLA in grass-fed beef and dairy than non-grass-fed animals[*]. Aside from the ethical concerns, this nutritional benefit is a great reason to switch to grass-fed or pastured (similar to grass-fed with some differences) beef, dairy, pork, chicken, and eggs.

Higher levels of CLA are linked to a lower risk of heart disease in population-based studies, although this could have more to do with the high vitamin K2 content of grass-fed meat and dairy.

Grass-fed and pastured beef are also higher in vitamin K2 than their conventional counterparts. Vitamin K2 is a nutrient that helps shuttle calcium from your bloodstream into your bones where it belongs[*]. This helps keeps your bones strong and mineralized while protecting against artery calcification.

Pork Rinds: The Secret Ingredient to Low-Carb Keto Nachos

Nacho chips are the foundation of any nacho recipe. And without your usual tortilla chip option, you might be wondering how to replace them. The answer? Pork rinds. Pork rinds are made with pork skin and fat, resulting in a delicious, crunchy, salty chip.

If the idea of pork rinds turns you off, you can try a low-carb Siete. Cheese chips are made by melting hard cheese on parchment paper and baking it in the oven so it hardens into a crisp. Using these cheesy crisps in this recipe might take your cheese consumption over the top, but that’s for you to decide.

Just beware if you’re using a low-carb tortilla chip or almond flour-based chip, they are higher in carbs than cheese chips or pork rinds. You might have to watch your serving size more closely. Check out more of the best alternative to ensure you stick within your macros.

INGREDIENTS

  • ⅓ lb ground beef
  • 1 ¼ tsp chili powder
  • 1 tsp cumin
  • ½ tsp salt
  • ¼ tsp garlic powder
  • ¼ tsp paprika
  • ¼ tsp pepper
  • ⅛ tsp onion powder
  • ⅛ tsp red pepper flakes
  • 1 package (about 30g) pork rinds
  • ½ cup shredded grass-fed cheddar cheese

Optional additional ingredients: 

  • ¼ cup black olives, chopped
  • 1 avocado, mashed
  • ¼ cup sour cream
  • ¼ cup salsa

INSTRUCTIONS

  1. In a large pan over medium heat, brown the ground beef. Drain the excess grease, and stir in the spices.
  2. In a large bowl, add pork rinds, beef, shredded cheddar, olives, avocado, sour cream, and salsa.
  3. Optional: Place your pork rinds (or alternative chip) and cheese on a baking sheet, and melt the cheese before adding the rest of your ingredients.
  4. Serve and enjoy.

Nutrition

  • Calories: 984
  • Fat: 65.5g
  • Carbohydrates:13.9g (5.5g net)
  • Protein: 83.2g

If the idea of pork rinds turns you off, you can try a low-carb Siete. Cheese chips are made by melting hard cheese on parchment paper and baking it in the oven so it hardens into a crisp. Using these cheesy crisps in this recipe might take your cheese consumption over the top, but that’s for you to decide.

Just beware if you’re using a low-carb tortilla chip or almond flour-based chip, they are higher in carbs than cheese chips or pork rinds. You might have to watch your serving size more closely. Check out more of the best alternative to ensure you stick within your macros.

To learn more about how you can reach optimal health set up a free 45 minute Discovery Call to discuss your individualized plan. There is no time like the present to get a jump start on your health.

Samantha Lee Lander
314.724.5040
seefitpt@aol.com
http://www.seefitpt.com

https://linktr.ee/seefitliving

Functional Diagnostic Nutrition Practitioner, CHEK Holistic Lifestyle Coach, NESTA Certified Personal Trainer, NASM Certified Personal Trainer, ACSM Wellness and Nutrition Coach, and Metabolic Typing.  

#paleo #paleodiet #PaleoFood #paleolifestyle #paleolife #paleorecipes #paleontology #paleofriendly #paleoeats #paleoish #paleobread #paleobreakfast #paleoliving #paleobrasil #paleoart #paleocrackers #paleomom #paleogirl #paleoapproved #paleodinner #paleolowcarb #paleovegan #paleoSnack #paleorecipe #paleoeating #paleobr #paleomg #paleostyle #paleolove #paleochallenge. #keto #ketogenic #ketodiet #ketosis #ketogenicdiet #ketolife #ketofam #ketones #ketolifestyle #ketogeniclifestyle #ketoweightloss #ketofood #ketocommunity #ketorecipes #ketoaf #ketoliving #ketofriendly #ketogains #ketomeals #ketogeniclife #ketogenicliving #ketofamily #ketomom #KetoOS #ketogenicfood #ketotransformation #ketodinner #KetoCoffee #ketolove #ketoresults

Bone Broth Nutrition: The Perfect Food for Cancer Patients?

Bone broth is very high in both protein and nutrients, and while good for everyone, may be exceptionally beneficial for people with cancer.

Cancer patients who undergo conventional cancer treatments (surgery, chemo, and radiation) often experience a range of issues that impact eating. These can include: nausea, vomiting, headache, tiredness, sore mouth and/or throat, dry mouth, difficulty swallowing, loss of appetite, and changes in taste and smell of food.

After surgery, for example, the body requires extra calories and protein for wound healing and recovery. However, this is also when most cancer patients have pain and feel tired and often don’t feel up to eating. Bone broth is the perfect solution because it provides maximum nutrition in an easy to swallow form that is easily digested and soothing to the digestive system. This is in contrast to many other foods (especially solids) which can be difficult to fully break down.

The broth can be sipped alone, or turned into a base for soup to which you can add other cancer-fighting ingredients (i.e. organic vegetables, turmeric root, ginger, etc). For cancer patients who are experiencing a change in taste (or have lost their sense of taste) due to chemotherapy or radiation, herbs and spices can be easily added to enhance the flavor of the bone broth and make it more palatable.

Bone Broth Supports a Healthy Immune System

One of the most remarkable benefits of bone broth is its gut supportive benefits. This provides a holistic effect on the body which even supports healthy immune system function.

Leaky gut occurs when undigested particles from foods seep through tiny openings in the weakened intestinal lining and enter the bloodstream. The immune system detects these particles and becomes hyperactive which in turn increases inflammation. As the immune system releases high levels of antibodies, it causes an autoimmune-like response and attacks healthy tissue.

The collagen/gelatin and the amino acids proline, glutamine, and arginine in traditionally-made bone broths help seal these openings in the gut lining and promote gut integrity.

By restoring gut health, bone broth aids in supporting immune system function and healthy inflammation response. As an added bonus, bone broth can even promote healthy sleep, boost energy during the day, and support a healthy mood… all critical elements when healing from cancer.

Don’t want to spend all that time making Bone Broth yourself…

6 Beneficial Nutrients Found in Bone Broth

  1. Glycosaminoglycans (GAGs) – support collagen and elastin production which is good for the structure of the body, skin, hair, and nails. GAGs also aid in digestive health by helping to restore the intestinal lining. Important GAGs found in bone broth include glucosamine, hyaluronic acid, and chondroitin sulfate.
  2. Glucosamine (hydrochloride and sulfate) – Supports joint strength and mobility by helping to maintain the integrity of cartilage (the rubbery substance within joints that acts as a natural cushion to keep bones from rubbing together). Bone broth can be a delicious and easy alternative to expensive glucosamine supplements for supporting joint health.
  3. Hyaluronic Acid – supports healthy tissues, including cell rejuvenation and skin firmness. Hyaluronic acid is a common ingredient in anti-aging skin care products. Bone broth provides the benefits from the inside out!
  4. Chondroitin Sulfate – Often used along with glucosamine to support joint health. Studies have shown that supplementing with chondroitin supports healthy inflammation response as well as cardiovascular health, bone health, skin health, and healthy cholesterol levels
  5. Minerals and Electrolytes – Essential minerals, including electrolytes, found in bone broth include calcium, magnesium, and potassium, as well as many other minerals such as phosphorus. These minerals are important for supporting healthy circulation, bone density, nerve signaling functions, heart health, and digestive health.
  6. Collagen – Quality bone broth is a good source of collagen which has a number of important functions in the body. These include helping to form connective tissue (allowing for easier movement) and protecting and sealing the lining of the gastrointestinal tract. Collagen is a complex protein that is a rich source of 19 amino acids, many of which must be obtained from diet.

Do you want to learn more about how you can navigate your way to optimal health? Take advantage of a free 45 minute consultation with me to talk about your health journey and what we could do together to create your ideal wellness plan. Feel free to learn more at my website http://www.seefitpt.com or email me today to to set up the consult at seefitpt@gmail.com.

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LEMON BLUEBERRY SCONES (PALEO, GLUTEN FREE, DAIRY FREE

Paleo lemon blueberry scones (gluten-free, grain-free, dairy-free and refined sugar-free)

I love these easy lemon blueberry scones. Made with almond flour, blueberries, lemon, and honey, they are everything that is good about scones. And they are paleo, gluten-free, dairy-free and refined sugar-free. These scones are amazing with honey butter (I make it with ghee) right out of the oven. Of course, you can use coconut butter for a dairy-free topping.

It’s important to use fresh blueberries — frozen blueberries add too much moisture to these scones. And I like a lot of blueberries, they add to the natural sweetness of the almond and honey. Gently fold the blueberries into the batter at the last minute.

The key to this blueberry scone recipe is to keep stirring the flour mixture with the wet ingredients until it forms a dough. At first, it will seem like there is not enough moisture, but if you keep going it will come together into a nice dough. The consistency is similar to biscuit or cookie dough.

It’s also important to use superfine blanched almond flour for these grain-free blueberry scones. Do not substitute coconut flour or other gluten-free flour blends as they will not work in this recipe.


These lemon blueberry scones are perfect with tea or coffee.Prep Time10 minsCook Time20 minsTotal Time30 mins

Ingredients

  • 315 grams almond flour  about 3 cups
  • 1 teaspoon baking soda
  • 1/8 teaspoon sea salt
  • zest of 1 lemon
  • 2 eggs
  • 2 tablespoonshoney
  • 2 tablespoons fresh lemon juice
  • 3/4 cup fresh blueberries

Instructions

  • Preheat oven to 325 degrees.
  • Add the almond flour, baking soda, salt, and lemon zest to a large bowl and stir to combine.
  • Make a well in the center of the flour mixture and add the wet ingredients. Starting in the center, stir the dough until well combined. Fold in blueberries.
  • Using a large cookie or ice cream scoop, drop the scones onto a baking sheet lined with parchment paper. Lightly wet hands and gently flatten the tops of the scones. They should be about 1 inch thick.
  • Bake 18-20 minutes, until the tops are golden brown. Cool on wire rack.

Nutrition

Calories: 233kcal | Carbohydrates: 13g | Protein: 8g | Fat: 18g | Saturated Fat: 1g | Cholesterol: 36mg | Sodium: 168mg | Potassium: 22mg | Fiber: 4g | Sugar: 6g | Vitamin A: 1.2% | Vitamin C: 3% | Calcium: 7.9% | Iron: 8.5%

Alternative options for Carbohydrates….

How in the world do you replace high-carb foods with carb-friendly food ?

Here are some great substitutes for some of our favorite foods.

  • Pasta – Zucchini noodles, spaghetti squash, shirataki (konjac) noodles
  • Rice- cauliflower rice
  • Apples, Bananas, Oranges- Berries
  • Potatoes- Mashed Cauliflower
  • Milk and Soy milk – unsweetened almond milk or cashew milk
  • Pizza – Fat head Pizza ( recipe below)
  • Bread- Lettuce wraps, Low- carb cassanava tortillas
  • Chips – Pork rinds, cheese whips carb free chips
  • Candy bars- Chocolate sweetened with stevia or monk fruit
  • Peanuts- Macadamia nuts or almonds
  • All -purpose and whole wheat flour- Almond flour, coconut flour, hazelnut flour
  • Sugar- stevia, xylitol (from birchwood), erythritol, monk fruit
  • cornstarch – arrowroot powder or xanthin gum
  • yogurt – coconut milk or almond milk unsweetened.

FAT HEAD DOUGH

This type of dough is often referred to as a “fat head” dough, as the concept was invented by the creators of the documentary “Fat Head”

Heat oven to 425 F. Line a baking sheet with parchment paper. In a sauce-pan or toaster oven add mozzarella cheese. Heat in 30-second intervals, stirring between each one, until the cheese is very melty and stretchy.

Add the almond flour, baking powder, xanthin gum, and salt to the cheese. Fold into the cheese with the wooden spoon. Once the almond flour is completely incorporated, add the egg and mix until the dough is formed.

Turn the dough out onto a piece of parchment paper. Wet your hands with water and knead the dough until it is uniform in color. You should not see white or yellow spots throughout. Continue wetting your hands, as needed, to prevent sticking. the more you knead the dough, the easier it should be to manipulate.

Cut the dough into four parts. Roll the dough out on the parchment paper to your desired thickness and shape ( round for sandwich and long for breadstick. I think you get the idea. Put the dough onto a baking sheet. Bake until the tops are golden brown which is about 10-15 minutes.

1.5 cups shredded mozeralla

1 cup of almond flour

1.5 teaspoon baking powder

1/4 teaspoon xanthan gum

1/4 sea salt

1 beaten egg.

HEALTHIEST KIDS MEAL WHEN YOU JUST DO NOT HAVE TIME!!

So we all have those days where we just can’t manage to cook a nice dinner or lunch for our little ones. We just wish we had some healthy options in the freezer we can pop in the toaster oven. Well I have done some research on which frozen foods for kids are the most well balanced and cleanest. I wanted to find some that include veggies and protein. I looked to avoid products with soy, artificial ingredients and sugar the best I could. I know for Jaxson he loves a lot of the Earth’s Best products and Vans. He will gobble up the gluten free vans waffles and they have no sugar. Make sure you read the label because some of them do contain sugar. I love the Kidfresh products and there is a wide variety of main meals and sides all free of artificial products and most free of sugar. I have posted some products below with direct links to order so you can save time running to grocery stores all over town!

Sometimes you feel worse before you feel better. What to expect with probiotics.

Probiotics: Who Shouldn’t Take Them?

Some people find that taking probiotics causes them to have gas, bloating, and abdominal discomfort. For most people, these symptoms are temporary; however, side effects are more likely in those who are very young or elderly and those who have less robust immune systems or a damaged immune system, such as those with HIV or a terminal illness. Indeed, probiotics might not be good for people who are already extremely ill.

A general concern is that probiotics are not regulated by the Food and Drug Administration (FDA).  Instead, they are classified as a food supplement, so consumers are at the mercy of manufacturers and their health claims.

Keep in mind that the effects of one strain of probiotics do not necessarily hold true for other strains or even for different preparations of the same species or strain. If you do experience gas and bloating from one type of probiotic, you can try switching to a different kind to see whether it agrees more with your digestive system.

“Because the quality and quantity of probiotics is not regulated by the FDA, it is difficult to accurately assess the effectiveness of one formulation against another,” Lucak says.

Expert Tips for Choosing Probiotics

Probiotics come in two forms: live cultures — such as in probiotic yogurt — or in a dormant (but still living) form, such as those found in capsules. If you want to try probiotics, here are tips to help you choose.

Decide on food or supplements. One advantage to probiotics in food is that they may also contain other beneficial ingredients, such as dietary fiber,  which also promotes digestive health. But most experts agree that it’s a matter of preference whether you consume probiotics in your diet or as supplements. I find that supplements tend to be more effective, as long as the probiotics are good quality.

Watch the expiration date. Because probiotics are living organisms, the amount placed in the container or capsule when it was manufactured may not be the same as when you consume the product. You must use these products before the expiration date to be sure the probiotic is still effective.

Play detective. If your doctor recommends a specific species and strain of probiotic, be aware that you may have a difficult time finding it. Many manufacturers don’t tell you exactly which strain is in their product; they only list the species (e.g. Lactobacillus acidophilus or Bifidobacterium lactis). If you’re looking for a specific strain of probiotic and it’s not listed on the label, call the manufacturer and ask. This information might also be on the company’s website.

Buyer beware. To avoid being scammed, don’t order products over the Internet unless you know and can trust the site. Keep in mind that the price of probiotics can vary tremendously, and a higher cost doesn’t mean the products are of higher quality.

If you decide to try probiotics, make sure you store them according to the directions on the package; some must be kept in the refrigerator.

Sometimes when you start a probiotic you will experience some dye-off as your body begins to rebalance the good bacteria. Give it a week or two and see how you feel before you throw in the towel. If things aren’t getting better try a new brand. The one I have found to be the most effective with all of my clients is the Orthomolecular Biotic. Take one Am and one PM.

I love My Salt Block + Recipe

I am sure you have heard about how great a salt lamp is for you right ?Have you heard of the benefits of the Himalayan pink salt block? It is my new favorite way to cook in the kitchen. My steaks, pork chops and salmon are amazing.   So hopefully I can convince you to pop on Amazon and order yourself a salt block with the information below.

The Himalayan pink salt block is catching on and for good reason. Not only do these colorful prehistoric crystals make healthier, tastier and more interesting meals, they’re also just darn pretty to look at! Not enough, you say? Who doesn’t want to cook on this beautiful block.

TOP TEN REASONS TO COOK ON A SALT BLOCK:

1. Adds Healthy Minerals To Food

2. More Complex Taste Than Table Salt

3. A Hint of Salt, Not A Lot

4. Naturally Anti-Microbial Surface

5. Extreme Temperature Resistance

6. Superior Heat Distribution

7. Holds Temperature Longer

8. Use Heated or Chilled

9. Food Cures Through Contact

10. Blocks Double As Serving Platters

Where To Buy Your New Himalayan Salt Block click the salt block below to change your world!!

Here is the First Recipe I used on my Salt block …yummy

Himalayan Salt Block Recipe – Seared Flank Steak

Flank steak has to be pretty much the best thing short of a foot rub while drinking a root beer float.  But it’s tough.  It’s ornery.  There is a common strategy to making the flank steak supple enough to eat without popping your jaw out of joint: marinating.  I’ve made coffee and ginger marinades, lime and tequila marinades, smoked salt and chili pepper marinades, vinegar and sugar marinades… you name it.  Every time, great steak.  But think of the poor steak.  A wonderful, flavor-packed piece of meat forced to suffer quietly the insult of subjugation to intense acids and sugars and salts.  When we see a flank steak, we see a quandary.  How do we get that elemental flavor out of a meat that resists the teeth?  There is a solution, a way honor the humble yet noble flank steak in its naked beauty, a way that takes virtually no preparation ahead of time, a way results in a fun, incredibly juicy and savory dish.

There are two simple tricks to this dish (if you can call steak seared on a giant block of salt a dish): cutting the meat against the grain, and cooking it at a high temperature.  Oh, and cooking it NOT on steel, but on a block of ancient, super dense, mineral rich Himalayan salt.

Ingredients:
1 2lb piece of flank steak
1 9x9x2 inch salt block

Place the block of Himalayan rock salt on the stove and set to low heat, gradually, over the course of 30 minutes, bringing it to high heat, until the block reaches a cooking temperature of 475 to 500 degrees F.  Cut the piece of flank steak length wise along the grain of the meat, creating two long strips.  Then, turning the piece perpendicular to the blade of your knife cut the strips across the fiber of the meat into 1/4 inch thick strips, each about 2 to 3 inches long.

When the Himalayan pink salt plate is hot, which you can tell by when a sample piece of meat sizzles vigorously (or however it is that a piece of meat sizzles when it is REALLY sizzling), or by moving your hand closer and closer to the hot Himalayan salt block until your hand definitely doesn’t want to get any closer at about 2 or 3 inches away, or by gunning it with one of those very cool infra-red thermometers and noting that it is 475 to 500 degrees F, you are ready to cook.

Flank steak sauteed on Himalayan Salt plates blocks bricks

Place about 12 pieces of steak onto the block.  After 15 to 20 seconds, flip and cook for another 15 to 20 seconds.  Serve immediately.

The major drawback to this dish is that no matter how fast you cook, you can generally eat faster.  I’ve noticed that when diners are hungry enough, it is possible to actually eat the entire pieces without chewing–sort of iguana style.  To avoid giving the impression that we are savages, we have conferred upon this dish a sophisticated name that distracts those we are trying to impress.  We call it bifsteak à l’iguanne.

Hence the name, steak a l’iguana.  A good way avoid just hovering over the stove wolfing down the hot, juicy, rare-on-the-inside, seared-golden-on-the-outside pieces of steak, is to bring the cooking to the table, where children can be controlled and adults are obligated to be civil.

Place the hot brick on a trivet and place the piping hot Himalayan salt brick on the table.  The block of Himalayan salt stores enough heat to allow for 3 to 5 courses.  (As the block cools, subsequent batches of steak will be saltier.)  And voilà, all the civility of a good fondue Bourguignonne with even better, more indubitably seasoned cooking.