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10 Steps to Hacking Your Morning Routine

Some of us are morning people, and we’re willing to bet most self-proclaimed early birds are pretty set in their routine. While it comes naturally to some, the possibility of a pleasant morning may evade others.

For certain people, it might just take a little extra effort. Even if you’re a night owl and waking up before sunrise seems impossible to enjoy, we’re willing to bet that you could learn to love your morning.

There is something quite special about the quiet stillness before everyone else is up and at ’em. Besides, who doesn’t love a good sunrise?

Habit is powerful, and taking these steps can help you develop new rituals to make getting out of bed simple. You set the tone for the day as soon as you wake up, so we want to help you learn to set a good tone.

1. Wake up an hour earlier

Seriously – it makes a huge difference, and we’re not talking about being tired. Once you get going, you’re unstoppable (if you can convince yourself of it, of course!). The first step you should take is going to bed an hour earlier so you’re not missing out on any rest.

This can be an especially powerful tool for those who find themselves rushed, starting off the day stressed and frazzled. It doesn’t have to be so hard!

Allowing yourself time to move at a slower pace in the morning can make a long commute feel like a pleasant time of reflection; taking time to eat at home versus eating in the car could set you up to make better food choices throughout the day; you could even begin the day with exercise instead of trying to squeeze it in when you’re tired after work.

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2. Go bulletproof

While cutting out caffeine could potentially be the solution to your morning routine, another idea is to try bulletproof coffee if you haven’t already.

Often, we’re under the impression that we need coffee in the morning, but some of us end up crashing and burning later when the buzz wears off, only to feel anxious and jittery.

Beyond cutting coffee altogether – and replacing it with something like warm lemon water or herbal tea – there’s some brainy benefits to adding a little fat to your cuppa.

Plenty of dietary fat in the morning can boost your cognitive function (fat is brain food!), increase focus and provide you with sustainable energy throughout the day.

It will stabilize your blood sugar so you avoid both the buzz and the crash, and slow down the absorption of the caffeine so its effects take on a steadier, extended release.

3. Sleep away from your phone

First of all, if you sleep away from your phone, you could simultaneously hack your bedtime routine while hacking your AM call – consider it killing two birds with one stone.

You’ll likely improve your sleep hygiene by avoiding blue light in bed, which should make getting up an hour earlier a bit easier. Moreover, waking up without your phone allows you to do so slowly and think about other things instead.

Let’s be honest – how many of you are reaching to check your notifications first thing in the morning? If that’s your bad habit, it’s a good one to break.

Instead of bombarding your brain with what you have to do later, you can face it when the time comes with a clear head by giving your brain a more gentle wake up call.

If you need more tips on getting a better rest at night, join the free 7-Day Sleep Better Challenge which will cover all the tools you need to feel energized in the morning.

4. Stick to the plan

Well, first you have to make the plan, but that’s the easy part. Sticking to it is the tough stuff, but like most difficult things, it pays off! We often reserve to-do lists for big things, but writing down those little morning habits and checking them off the list can help you lock a routine into place.

Even if brushing your teeth feels like second nature, it’s good to do it mindfully.

Habit is powerful, so building new ones requires diligence. If there’s something you want to get done in the morning, make it as much a priority as showering – things like exercise, meditation, journaling, or cooking breakfast at home get pushed to the wayside because we consider them possibilities rather than non-negotiables.

5. Simplify your wardrobe

Clutter in general holds people back in ways they don’t anticipate, or even notice (hence our next rule of thumb for hacking your morning routine). While cleaning out your closet may not sound like a fun way to spend the weekend, it can certainly make those early weekday mornings a lot more tolerable in the long-run.

While it’s not necessary to take the capsule wardrobe route (as pictured above), it is good to have less to choose from.

This makes it simple to plan ahead of time, whether you lay your clothes out for the next morning before you hit the sack, or you have a small, carefully curated and versatile collection to choose from in the morning.

A lot of extra energy is expended when our lives are a bit cluttered around us, and it can really bleed into our minds for the day. This is a simple tactic to simplify your morning routine and get a few extra zzz’s.

6. Don’t fall asleep with a mess

Waking up to last night’s mess is a total bummer, and it puts our brains into overdrive immediately. We either have to spend time cleaning right out of bed, or we shuttle off to work knowing that it will be waiting when we get home.

While a full sink isn’t exactly nightmarish, it’s a small habit to change with some big results in terms of peace of mind.

Instead, designate time the evening before to make sure you can wake up on the right side of the bed. A clean home is a happy home, and a happy home is a wonderful place to relax in the mornings before the day gets busy.

By maintaining a tight tidying up schedule, you’ll have less room for messes to build up throughout the week, too. Finally, make sure you don’t leave your belongings scattered throughout the house the night before; keep your keys, bag, and anything else you’ll have to “find” in one place to avoid the frantic morning search party.

7. Quit snoozing

The snooze button seems like your friend, but let’s get real – it’s not on your side! And honestly? Those 5, 10, 15 or 20 extra minutes are negligible in terms of your energy levels when you finally get out of bed – it’s quality over quantity when it comes to good sleep, and getting jarred awake by the alarm every five minutes isn’t exactly primo slumber.

When you do finally get up, you’ll realize how important those ten extra minutes can be, and getting up too late puts you into panic-mode, immediately frazzled.

Your already short morning just got shorter, and that can be incredibly stressful. Spare yourself the dramatics and get up on the first alarm! You can turn the snooze function off entirely if you’re trying to break the habit.

8. Turn on some tunes

It might sound a little silly to wake up and dance (or sing) it out, but it’s actually good for you. Some people might prefer quiet mornings, but if you’re looking for a little natural energy boost, turning on either uplifting or calming music right out of bed can get your brain fired up.

This is especially true if you include some choreography, which serves as light exercise to get you feeling a bit more enthusiastic about tackling the day ahead.

Wake up happy! Make a playlist that corresponds with how much time you have to get out the door in the morning so you can keep time a bit easier.

9. Spend some time in the sun

Vitamin D is important stuff, and a lot of us don’t get enough of it. It’s not surprising, considering most of us are confined to the indoors for most of the day.

Thus, if the season is right and time allows, getting some sun first thing in the morning can be just as good for the body and mind as making sure you eat a healthy breakfast.

If you can combine the two, getting exercise outdoors in the morning is the golden ticket to setting up a solid morning routine. The sun will also regulate your circadian rhythm, which is your body’s way of enforcing a “normal” sleep schedule, so you’ll get better sleep at night and be more alert in the AM.

If you don’t have time to get outside, try spending time in a room in your house with plenty of natural light, and open the curtains to let it in!

10. Properly fuel your body

You knew this one was coming, right? We’re big proponents of meal prep, so we’ll keep this one simple. If you’re going to breakfast at the drive-thru coffee shop or you’re skipping it altogether, stop right there!

Making a proper breakfast possible whether it’s the night before or the reason you wake up early is vital to good energy that lasts throughout the day. You’re waking up after technically fasting for 8+ hours, so it’s important to get some energy.

Focus on protein, fat and vegetables for the best results.

What’s your number one step to your morning routine? Share your early bird secrets with us below.

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Health & Wellness

The Benefits of Using a Foam Roller & How To Do It

Perhaps you’ve come across a stray foam roller in the gym only to wonder, “How do I use this?”. If you’ve ever taken certain fitness classes – especially strength training – you might be accustomed to using one.

Foam rolling is a fantastic tool to recovering after a brutal workout, but it’s not just limited to the gym! It’s an affordable piece to add to your home fitness collection, and can offer some fantastic therapeutic benefits daily, if you get in the habit of rolling it out.

Whether your muscles are sore or not, many of us spend too much time sitting, sleep in ways that hurt our backs or necks occasionally, or generally have some kinks we’d like to work out.

Massages and visits to the chiropractor are wonderful luxuries, but the bulk of us can’t afford the time or the money to do it everyday. Think of foam rolling as just that – a little massage therapy at home.

Not convinced? We’re not going to lie – foam rolling can hurt! Like a massage, the idea is to really get into the grooves and smooth things out. It’s the kind of pain that’s worth it, though, and here’s why.

Let’s talk recovery…

Consider that pain from exercise begins at a cellular level, essentially – in our muscle tissues. This study suggests that foam rolling is an effective way to both lessen inflammation in the tissue and deliver proper blood flow to the muscle tendons where blood flow is a little bit low.

Those who foam roll regularly are generally reporting less pain during and after workouts which is a good sign; while soreness is often worn as a ‘badge of honor’ after a heavy sweat session, it shouldn’t happen every time.

Without proper muscle treatment, we lose flexibility over time, movement becomes painful, blood flow is lost and our tissue suffers.

Myofascial release

This is the theory behind most of the benefits of foam rolling. Essentially, fascia is the “glue” of our bodies! It’s made up of collagen fibres, and it covers our whole body. It’s like our second skin.

Therefore, it takes quite a toll all the time as it’s exposed to the elements, and not just that – our movement makes an impact, and over time, the fascia is vulnerable.

When that fascia is covering our muscles (i.e. the connective tissue surrounding them), our muscles suffer too! As a result, our physical performance is affected and a whole lot of tension builds up.

The takeaway: When we discuss the benefits of foam rolling, we’re generally referring to the benefits of myofascial release, otherwise termed “self massage.”

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Improve your athletic performance

Static stretching is often seen as beneficial to your pre-workout routine, but those standard stretches can actually do more damage and stiffen up the body if done alone; think folding in half while standing or sitting on the ground.

Foam rolling is a very dynamic stretch, and it can both decrease muscle soreness and increase flexibility, leading to an awesome workout. A combination of both types of stretching can increase muscle output.

This study shows that the sit-and-reach range of motion was improved by foam rolling almost immediately. Flexibility is important – especially in the legs and hips – during weight training, yoga and more.

Preventing injury

Just as important as recovering after a workout is making sure you don’t have to recover any longer than a day or two. Ignored pain, poor form, bad pre- and post-workout care and a lack of dynamic stretching can end up putting you out of commission for way longer than needed, and nobody wants to be injured.

There’s nothing wrong with having a passion for training hard. Many runners – especially long-distance – will see benefits from consistent foam rolling which reduces inflammation. Exercise generally increases inflammation, so it’s all about finding that balance.

Reduction of DOMS (delayed onset muscle soreness)

DOMS typically occurs within 24-48 hours of a workout. It’s the soreness that you might associate with a job well done. While it can be reaffirming, being sore after every workout gets in the way of other workouts – especially the quality.

Besides, your body should grow quite accustomed to a routine over time, and you shouldn’t experience DOMS very often if your regime is working or you have enough variety (i.e. alternating working different muscle groups), contrary to popular belief.

DOMS is a sign of tissue damage and inflammation, both of which foam rolling and massaging are effective in treating.

How to foam roll

There are quite a few ways that you can start rolling it out. For one, you can use one of two devices: a long foam roller and/or a lacrosse ball – you can see the ball in use below.

The lacrosse ball can be used in smaller nooks and crannies including along the leg muscles (calves, quads and hamstrings), the muscles in the back, the glutes and more – think of it like fine-tuned foam rolling. Both methods will address the same things in the body – trigger points!

This is why foam rolling can be incredibly painful, and that’s how you know you’re doing it right. When you ‘roll’ those areas with a tension buildup, your body is going to tell you. It’s pretty intuitive, which makes it easier to get started.

Get into the groove

Here are some basic moves to get started with. You can essentially foam roll any muscle group that you can think of. The key is to apply moderate pressure and loosen the entire area. The initial pain should generally subside within 5-30 seconds depending on the amount of pressure and the amount of tension.

Remember – this is a muscle exercise, not a bone and joint exercise – avoid putting too much pressure on ’em! As a rule of thumb, you should also avoid rolling the lower back. Another key to successful and not-as-painful foam rolling is hydration, so drink up!

Upper back: Place the foam roller underneath your shoulders. Bend the knees with your feet flat on the ground, and raise your glutes from the floor. Keep the core tight and roll back and forth until the roller hits your mid-back.

Quads: Place the foam roller beneath the tops of the thighs, face-down, holding yourself up with your elbows bent and hands on the ground. Use the arms to roll the body back and forth with your feet in the air. Bring the roller up to the pelvic bone and back down along the quads.

Iliotobial band: This is a move for the runners! Refer to the photo above for where the IT band runs in the body. Place the roller beneath your IT band and use the corresponding arm to support your body. Move it up and down the leg using your arm to assist the motion.

Hamstrings and glutes: If you’d just like to activate the glutes, place the foam roller under the buttocks and use an angle to roll, assisting with both arms placed behind you. Take it down a little lower down the backs of the legs to get some hamstring massaging action underway. You can place your hands directly behind you for this, rather than at an angle.

Latissimus dorsi: This is your side, underneath where your arms lay when you’re standing straight up or laying down. Lie on either side with the corresponding arm straight up above your head, and place the foam roller under the armpit. Roll it to just above the waist.

The warmup is just as important as the cool down with foam rolling. A little bit of both is ideal. Share this with your gym partner, or tell us how you incorporate foam rolling into your fitness routine.

Alex

Music, mountains, dogs, travel, food and friends.

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10 Scrumptious Stuffed Sweet Potato Recipes

Sweet potatoes are the ultimate comfort food, especially considering the countless ways you can prepare them. As the name suggests, they even make a fantastic dessert sometimes, whether it’s a simple drizzle of nut butter or when you use them in baked goods. The runner up in the ‘comfort food’ department?

Stuffed to the brim, of course.

Sweet potatoes are the superior spud in the real-food-o-sphere for a few reasons. Sweet potatoes are:

An amazing source of vitamin A (400% of the daily recommendation!).
A good source of the minerals potassium, magnesium, manganese and iron.
Low on the glycaemic index – lower than white potatoes!
High in dietary fibre – good for your gut health.
Beneficial in maintaining stable blood sugar.

The list goes on and on. Beyond that, they taste pretty darn good. Roast up some chips or wedges, toss some into a breakfast hash, or use them to bulk up soups and stews.

They also make the perfect veggie vessel to fill up with other tasty foods, for those of you who like to get creative.

We’ve got ten delicious stuffed sweet potato recipes, if you need some inspiration. These dishes are an easy way to get a complete meal on the table while keeping it healthy and relatively simple.

Slow cooker buffalo chicken stuffed sweet potatoes

These fellas are a bit like loaded fries or chips, but loads healthier – no refined oils included. The buffalo chicken is a hands-off slow cooker recipe, and having baked sweet potatoes ready for the week ahead basically makes this dish the easiest dinner ever.

This recipe uses yoghurt and bleu cheese on top, but you could opt for a spoon of coconut yoghurt or coconut cream instead, if you want to do it without dairy. Get the recipe from Well Plated.

Taco stuffed sweet potatoes

To allow yourself the ultimate creative freedom in the kitchen, this ‘taco bar’ idea is key. Set out some pre-cooked protein, diced tomatoes and jalapenos, your favourite salsas, a little cheese or sour cream if you like, and avocado – the sky is the limit.

Get more ideas for your taco stuffed sweet potato from Peas and Crayons.

Dessert stuffed sweet potatoes

Savory not really calling your name? This is the dessert bar of stuffed sweet potatoes. You’ll find innovative topping suggestions ranging from creamy nut butters to protein powder whip for a post-workout treat, to goji berries, nuts and seeds. S

weet potatoes make a fantastic cure for that raging sweet tooth, so keep this one bookmarked. Get the full scoop from Nutrition Stripped.

Enchilada stuffed sweet potatoes

If taco stuffed sweets just aren’t cutting it for you, the enchilada sauce in this recipe should kick things up a notch. Beef, poblano peppers, olives, and cool avocado tucked inside should subdue the craving for all things Mexican food.

Get the recipe for the potatoes and the gluten-free enchilada sauce from Against All Grain.

Caesar salad stuffed sweet potato

Caesar salad is better in a sweet potato than a bowl – fact! This recipe is a way to make those who aren’t keen on getting their greens really enjoy digging into a salad.

It’s chock full of salmon, avocado, caesar dressing and a boiled egg on top. Bonus? The dressing is totally dairy-free. Get the recipe from Wicked Spatula.

Pizza stuffed sweet potatoes

Pizza without the crust? Yes, please. While nothing beats a hot slice every once in awhile, sneaking in that craving the healthy way isn’t always an easy feat. These sweet potatoes are filled up with classic pizza toppings and flavors with simple veggies and cheese.

If you’re skipping dairy, you could opt for a sprinkle of nutritional yeast instead, and to make it a complete meal, you can add your favorite protein – bacon anybody? Get the recipe from Use Your Noodles.

Thai chicken stuffed sweet potatoes

If buffalo chicken isn’t your jam, perhaps Thai chicken is. Here’s another way to get your takeout fill the all natural way with nothing but real food.

This stuffed ‘tater boasts a heap of “peanut” sauce-smothered chicken, and you can even take the super easy route and use rotisserie chicken from the store for the protein. Boom! Dinner is served. Get the recipe from Paleomg.

Loaded sweet potatoes

Stuffed sweet potatoes are the perfect meal to dish out for a Meatless Monday. This recipe uses up fresh greens, cranberries for a pop of sweetness, and walnuts for a boost of omega-3s, protein and crunch.

It’s simple and humble. Of course, you could add some pork stuffing for a Thanksgiving feel, or shredded chicken to make it a bit more protein-heavy. Check out the recipe from Budget Bytes.

Chorizo and chicken stuffed sweet potatoes

Double the protein, double the fun – right? These guys are perfect for breakfast, lunch or dinner. The chorizo adds loads of flavor with smoked paprika and a dose of healthy fats.

You’ll also get a little green action from the spinach in this recipe from Paleo Running Momma.

Paleo sweet potato Sloppy Joes

Sloppy Joes are the quintessential weeknight meal. You know – those nights you get home from work a little late, and dinner just needs to happen now.

Unfortunately, most versions of this comfort food are piled high on buns with a literal box of ingredients in between. Fortunately, doing it in a more nourishing style is simple enough with this recipe from Paleo Newbie.

What’s your favorite way to stuff your sweets? Share your creations with us below!

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Alex

Music, mountains, dogs, travel, food and friends.

All posts, Health & Wellness

The Real Problem With Too Much Protein

Let’s talk about protein. It’s the macronutrient that can do no harm; it is touted as king in the world of fitness, and the paleo diet in particular focuses on protein at every meal.

In fact, that’s one of the nutritional cornerstones of the 9-week Happy Body Formula program. We are big on protein for a few reasons:

Animal proteins contain 22 amino acids. Amino acids are the “building blocks” of protein. Out of those 22, the body cannot build 8 of them without the aid of the other 14. If even one of these amino acids is deficient, you can stop producing the amino acids it needs. Thus, protein is very important!
Protein is vital for normal growth rates in humans – especially infants – bone development, formation of hormones, blood clotting, muscle development, and breast milk production in expectant and nursing mothers.
Getting enough protein can reduce sugar cravings and promote satiety, which leads to stable blood sugar levels and weight over time.

These are just a few major keys regarding why we need protein. The major takeaway is that quality over quantity matters.

This is true of all macronutrients – protein, fat and carbohydrates – but is especially important when it comes to the sources of protein we’re consuming for optimal functioning.

Statistically speaking, nearly 700 million people are protein deficient worldwide. At first glance, overconsumption of protein doesn’t seem like a problem, but the types of food we’re reaching for to get it aren’t doing us any favours, and that’s the issue that’s become prevalent over time.

What happens to excess protein?

Since protein is comprised of amino acids, it’s not what happens to the food that’s important; it’s what happens to those amino acids. When we take in too much protein at one time, those amino acids are stored in the body as glucose or triglycerides.

Glucose is what carbs are converted to in our bodies, and what causes an insulin spike. Unlike carbohydrates, though, the body cannot store excess proteins to reach for later.

How much protein do we really need?

If you’re going by the U.S. government’s protein standards, you want to aim for around 1 gram of protein per kilo of your [ideal] body weight. The World Health Organization begs to differ, and suggests a marker of around 0.45 grams of protein per kilo of body weight.

Ideally, we should be more focused on whether or not we’re meeting our requirements for amino acids (which is naturally more difficult to gauge).

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Why quality matters

Our bodies are smarter than we know. If we feed them right, they know precisely what to do with those amino acids, glucose, triglycerides, vitamins, minerals and more. In the big picture, we play a small part in how we operate – how can we do our best?

Here’s an example when it comes to protein: branched-chain amino acids (BCAAs) are the only amino acids that can be used by mitochondria and be turned into energy.

Many diseases – autoimmune diseases in particular – are linked to mitochondrial health. Therefore, if we begin feeding our bodies with a focus on fueling with a proper balance of amino acids rather than a certain number of grams of protein, we can begin to address our health on a cellular level.

Pretty cool, right?

Another example of amino acid imbalance relates to overconsumption of lean meats. Recent studies in mice have shown that overconsumption of an amino acid called methionine, which is high in lean meat such as chicken breast or beef steak, can lead to a shorter life span.

However, other amino acids like glycine may actually help lower methionine levels. Glycine is abundant in all those unappealing cuts of meat, cartilage, bones and offal.

The solution? Eat real food and focus on variety. We’re talking pasture-raised eggs, grass-fed beef and lamb, wild-caught seafood and all parts of chicken.

Make sure to include slow cooked dishes using cheaper cuts of meat on the bone, some offal and glycine-rich bone broth.

Sourcing good quality protein means that just 50 grams of protein can ensure the body is receiving all the essential amino acids we need. This is good for the body, digestion, and budget.

Omega-3s and omega-6s

While omega-3s and omega-6s are essential fatty acids, it’s important to realize how much they are dependent on our protein intake. Most animal proteins also contain animal fats, and that’s where these come into play.

Unfortunately, the majority of the animal protein lining the supermarket shelves and coolers is nutritionally inferior to the animal protein consumed in an ancestral diet.

Conventional meat, milk and eggs are contaminated with antibiotics and hormones, and grain-fed animals are disproportionately dominant in omega-6 fatty acids.

While our bodies need both omega-3s and omega-6s for optimal functioning, we’re ideally looking for a 1:1 ratio. If most of your protein is coming from conventionally raised animals, then your omega-6s are likely much higher than your omega-3s.

Moreover, refined vegetable oils – often paired with protein – are loaded with omega-6s which exacerbates the issue. Consuming too many omega-6s, especially while lacking in omega-3s, leads to chronic systemic inflammation, which can contribute to the development or progression of certain unwelcome conditions.

The problem with protein powder

Another reason people are ending up getting way too much protein is the ease of supplementation. From bodybuilders to casual gym-goers, it’s becoming more and more likely that you’ll find a big tub of powdered protein hiding out in someone’s pantry.

While there are sources that reign supreme, there are plenty of health issues that have potential to build up when humans rely on isolated sources or protein:

Isolated protein powder consumption can lead to a negative calcium balance, which can later lead to osteoporosis. On the contrary, good sources of full-fat, pasture-raised dairy products and meat will keep bones healthy.
Protein powders – specifically those derived from soy, whey, casein and egg whites – are processed under high heat. This means the final product is often damaged, and no longer contains the healthy properties of those foods in their original form. High-heat processing also increases nitrates and carcinogens found in the powders.
In conjunction with a low-fat diet, protein powders present a huge issue. Considering the term ‘isolated,’ this generally means that the fat is removed from the protein source. This leads to depleted vitamin A and D reserves because they are two of the fat-soluble vitamins. Without enough dietary fat, they are not easily absorbed by the body.

Protein and digestion

Overconsumption of protein can cause some serious digestive distress, but once again, it mostly lies in the source of the protein being used. Many proteins are very difficult for the body to digest, which is why we generally promote sustainable animal foods to form the bulk of your protein intake.

Proteins derived of glutens, casein (dairy), and meat and eggs cooked at high temperatures sometimes mean that 60% or less of the protein and amino acids are being digested and used efficiently by the body.

To ensure proper and comfortable absorption and digestion, it’s recommended that you avoid using gluten (i.e. vital wheat gluten) as a primary source of protein, consume raw or fermented dairy in which casein is not an issue or avoid it altogether, and use low heat (braising, steaming and slow cooking) to prepare meat and eggs rather than broiling or charring all the time.

Want to learn more about protein? You can read up on sustainable insect protein and the health benefits of consumption, or you can check out our muscle-building nutrition cheat sheet to help you decide which sources of protein are the best for your needs.

Alex

Music, mountains, dogs, travel, food and friends.

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23 Awesome Budget Cooking Hacks You Need to Know

We’ve covered ground when it comes to time getting in the way of eating healthy. In fact, we debunked the myth with our Top 30-Minute Healthy Meals.

Another common hurdle that gets in the way of us making healthy changes in our diets is budget. It’s widely accepted that eating healthy is also expensive, which can prevent people from even giving it a fair shot.

Think about how much money it costs to eat on the go with fast food, takeaway and convenient snack foods, and there’s no doubt it runs up a bill.

Often, we notice the impact less as we’re do big shopping trips to the grocery store, farmer’s market and butcher in favor of splitting up our food bill into a day-by-day matter.

Beyond that, eating well is an investment. Neglecting our health is expensive in other ways, even if it isn’t evident immediately. Moreover, if you’re not cooking with the food you do buy, a lot ends up going to waste.

With that said, we have quite a few ways to stretch your dollar with some awesome budget cooking hacks you don’t want to forget.

Shop local

Local food means less travel time which cuts down on production costs. As a result, the food is generally a bit less expensive than what you’ll find at your big box grocery store.

The added bonus is you’ll also be purchasing a much fresher product, which means it will last longer in the fridge and taste better on your plate.

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Shop seasonal

This has some of the same added benefits as eating local. Purchasing seasonal produce – even if it isn’t local – generally means that it’s costing less to transport to wherever you may be.

Eating seasonally means that you’ll be more likely to source food from within a closer range to you, and it will often cost much less since there’s less demand. You’ll notice the price fluctuations as the seasons change if you pay attention.

Batch cook

We love meal prep here at Happy Body Formula for a few reasons including staying on track and saving time, but saving money is a big factor, too.

Batch cooking means you’re using food that might otherwise go to waste, giving yourself options to pack for lunch versus buying lunch while out, and preparing meals that can be stored in the freezer for later. It hits quite a few budget-friendly notes, and makes some of our other tips a lot easier.

Did we mention it’s a huge time saver? Remember, time is money! If you need help with meal prep, we have the work done for you – check out our free 7-Day Make Ahead Meal Plan.

Buy ugly produce

Some shops will have deals on produce that doesn’t fit society’s standard of beauty. Carrots with two ‘legs,’ fruits and veggies with minor bruising and any other attributes that make produce stand out amongst the rest will often get them a price cut.

If you can get past the looks, you won’t be disappointed with the grocery bill (or the taste!). Slightly softer or bruised veggies are great roasted, braised or pureed into soups.

Shop at multiple places

Here’s a way you can turn time into money: if you do your research on specific grocer’s sales, farmer’s market days, and deals at specialty stores like Asian markets (which often have some amazing deals!), you can plan a shop and hop day.

Naturally, you’ll want to make sure your savings make up for any gas you use getting from one place to the next. Some cities with clusters of markets, or small towns that are easy to get across, will accommodate this budget tip well.

Eat ‘head to tail’ style

Scared of the whole chicken? Don’t be! We’re talking livers and all. Learning to love offal and cook ‘whole hog’ style (okay, whole chicken if you don’t have a smoke pit in your backyard) can save you big money.

One, you’ll get more food for the money you spend, and you’ll also be more inclined to buy cheap organ meats. Our resident meal planner Irena Macri shows you how to turn one chicken into 3 meals for two on her blog Eat Drink Paleo.

Similarly, you can turn a whole shoulder of pork into three different meals, rather than spend more money on buying individual cuts of meat.

Buy in bulk

Purchasing bulk foods isn’t only good for the wallet; it’s good for the environment. Skipping out on the cost of packaging is a good idea for spices, grains and legumes, nuts and seeds, flours, dried fruits and more.

Many co-ops and natural food stores will have an impressive bulk section to peruse, and it’s generally much more cost-effective than buying the product in the aisles.

You can also choose to purchase as little as you need. On the other hand, you can shop at bulk stores to get impressive unit prices on XXL items – giant jars of coconut oil, anyone?

Get to know your farmers

Learning about local farms often opens up the opportunity to purchase meat in bulk. Even better, the meat is often grass-fed, responsibly and humanely raised/slaughtered, and budget-friendly.

You can purchase in bulk and store multiple cuts of meat in a deep freezer, or you can split the cost with a friend or family member which saves both parties money now and down the line.

Sign up for a CSA

Community supported agriculture – or a CSA – is a great way to form relationships with farmers, get local produce on a budget, and ensure that the money you do spend goes straight to the source.

If you can find a local CSA, you’ll be able to pick up a box of fresh, seasonal produce each week (or bi-weekly). Generally, you’ll sign up for a subscription service which essentially means buying your produce in bulk.

Meatless Mondays

Eating less meat can really change the game if you’re watching your budget. This is especially true if you’re feeding a family! While cheap cuts of meat are an economical choice and can easily be worked in, implementing one meat-free day per week can save big bucks over time.

Instead, opt for eggs, properly soaked/sprouted legumes or lentils, or fermented soy like tempeh to pack in a little protein. You could also go pescatarian for the day and use up some inexpensive tinned fish in salads or seafood fritters.

Cook low and slow

Speaking of cheap cuts of meat, learning how to cook them makes all the difference. The final product shouldn’t taste cheap. Whole chickens, pork shoulder/butt and beef roasts take on new life in the slow cooker, or prepared long and low in a Dutch Oven.

The hands-off approach allows the meat to get nice and tender without having to dish out big bucks for the fancy cuts. For a cheap vegetarian option, slow cook a large batch of dal or gorgeous root vegetable stews.

Make your own snacks

Snacking is what’s really expensive – not eating healthy! How often are you tempted by convenience foods to take on the go? Perhaps more common is how often you’re tempted by foods that have no place in your healthy, happy kitchen – I’m talking to you, checkout chocolate!

Instead of relying on prepackaged goods like fruit and nut bars or jerky which are often marked up, try making your own at home. Bonus: you can avoid sneaky, unwanted additives and sugar!

Buy frozen produce

Frozen produce is often processed straight off the vine, so it’s actually a fantastic way to ensure that you’re getting a fresh product. By choosing organic, you can make sure that you’re getting just as good – if not better – quality as fresh.

This is a great way to save money on produce that is out of season and to stock up a healthy freezer to reach into on days when the fridge is looking a bit bleak.

Frozen fish and seafoods are great and much cheaper alternatives to fresh stuff and can be used in curries, fish cakes and fritters, and delicious marinara-style sauces.

Make bone broth

Don’t throw away bones and veggie scraps – you paid for those! Instead, turn them into additional food. Simmering away leftover bones and veggie scraps in filtered water yields a tasty, gut-healthy, gelatinous finished product perfect for sipping, souping, sautéing and steaming.

Stick to the list

You know how it goes… you get to the store, and either you forgot the list or you abandon its strict guidelines at some point in favor of this food and that food, and oh look – those cookies you swore you bought you last box somehow ended up in the cart!

Sticking to a list – and especially sticking to similar lists over and over – will help you maintain a grocery budget you’re comfortable with over time. Get into the habit!

Follow a meal plan

A meal plan ties into many of the budget-friendly tips on our list. It gives you an idea of exactly what to expect for the week, encourages batch-cooking, helps you write and stick to a list, and make sure no food (or money) goes to waste.

Make a meal plan after shopping

Alternatively, you can create a meal plan that gives all the food that’s now in your fridge a purpose. After all, it’s not going to cook itself.

If the idea of shopping based around a meal plan is intimidating and you consider yourself rather creative in the kitchen, planning out a way to use up every last bit of fresh food will save you money over time.

Carve out time post-shopping to tap into your inner master chef, and get to work.

Shop later in the day

Whether you’re at the farmer’s market or your regular chain grocery store, you’re more likely to find deals at the end of the day. You’ll see produce at the end of its leg and meat with a ‘use by’ date for today, sometimes at less than half the price.

If you’re smart, you’ll take a few nearly-expired goods home. You can prep them that night or freeze them for later. One man’s trash is another man’s treasure! Your wallet will rejoice.

DIY it

Think dressings, spice blends, sauces and marinades, fermented foods, kombucha and the like. These are all things you can make it home for far less than they cost in their pretty packaging at the store.

You’ll also be fully in control of what goes into them so you can avoid artificial colors and stabilizers.

Grow a garden

Seeds cost a whole lot less than veggies. If the climate is right and you’ve got a green thumb, get out into the soil and start digging. You’ll reap a fresh bounty of veggies each season, and you’ll be able to use and preserve them as you wish.

Even if you don’t want to take on planting a full garden, a simple herb garden is economical, simple to maintain and adds big flavor to those cheap cuts of meat and frozen veggies.

Store your food wisely

You should educate yourself regarding proper storage techniques to maximise freshness of your produce, meat and leftovers. Proper storage can extend your food’s lifespan by up to a week.

Take care of those delicate greens! This also extends to learning what types of meals can be stored in the freezer, and what foods to avoid freezing.

Learn to love leftovers

If you don’t have an affinity for leftovers, you’re cooking the wrong foods! Lots of dishes taste even better the next day – think soups, stews, curries and recipes that need time for the flavors to blend together.

While nothing beats having a steak fresh off the grill, there’s no need to neglect that pot of cozy beef chili hanging out in the back of the fridge until you forget what’s even in that pot. Learning to love leftovers = less food waste and more money saved.

Enforce ‘cleaning out the fridge’ meals

Maybe you’re more accustomed to having leftovers in the form of stray produce and meat. If your fridge is looking a bit like the grocery store at the end of the day, get creative!

Once again, soups, stews and curries lend themselves well to using up a bunch of spare ingredients that otherwise wouldn’t go together. Put together a few of these tips and clean out the fridge in a productive way – use the stove, not the trash can!

What is your number one tip for saving money eating real food? Share your best advice with us and the community below!

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Recipes

15 Anti-Inflammatory Turmeric Recipes

Turmeric is one of the healthiest spices on the planet. It can be found in the spice aisle, bulk spices, or fresh in its root form. You can also purchase organic turmeric online.

If you opt for fresh, watch out – the flavor is strong! In its ground form, it actually has a quite mild flavor with vibrant color. Thus, it makes a healthy addition to just about any meal.

It’s been used as a therapeutic herb in Ayurvedic medicine for centuries, and for good reason. Here are just a few benefits of turmeric:

Powerful anti-inflammatory properties
Increases antioxidant capacity in the body
Improved neural functioning
Lowers risk of heart and brain disease
Anti-cancer properties
Alzheimer’s treatment
Therapeutic treatment for depression

… and so much more!

If you’re brand new to the herb, you’ve likely already had it in curry as it’s one of the primary ingredients in curry powder. We’re taking it a step beyond curry today with 15 unique and nutritious turmeric recipes.

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Golden milk iced latte

Golden milk is all the rage. This over-ice recipe steps it up a notch and makes it suitable for summertime. Otherwise, you can certainly opt to serve it warm for a classic golden milk latte.

The addition of black pepper boosts our body’s ability to absorb all the benefits of turmeric, so don’t shy away. Get the recipe from Get Inspired Everyday.

Golden milk ice cream

If the latte just isn’t cutting it for you, perhaps a scoop of this good-for-you dessert will do the trick. This dessert is dairy-free and refined sugar-free with a gorgeous pop of color you’re not going to find in the frozen treat aisle at the supermarket.

Serve it up with candied ginger – yum! Get the recipe from Minimalist Baker.

Lemony turmeric & pepper egg yolk dressing

This versatile sauce is perfect for upping the nutrition on salads, roasted meats and veggies or a dip for artichoke leaves. Coconut milk and egg yolks lend this dressing its creamy goodness and healthy fats. Get the recipe from Perchance to Cook.

Turmeric chicken & kale salad with honey lime dressing

Kale and turmeric come together in this recipe to form the ultimate nutritional powerhouse. This salad is superfood central! The vibrant colors and touch of sweetness in the dressing will have you wanting to eat your greens. Get the recipe from Eat Drink Paleo.

Chorizo, tomato & turmeric frittata

Frittatas are one of the easiest breakfasts to make, and having a go-to recipe for your weekly meal prep routine is fantastic to help you wake up on the right side of the bed every day.

Pair that with delicious chorizo and a healthy dose of turmeric, and you’ve got the recipe for success. Get the details from Paleo in Heels.

Turmeric garlic rice

Turmeric is a common addition to rice, giving it a lovely fragrance and pop of color. If you’re opting out of grains, cauliflower rice is a fantastic substitute, and it takes on turmeric just as well.

Here’s a simple, four-ingredient recipe to get you inspired from Paleo Foodie Kitchen.

Anti-inflammatory ginger-turmeric carrot soup

The name of this recipe says it all. Soup heals, and this soup lives up to that standard. Whether you just want a nourishing bowl of goodness to cosy up with or you’re fighting off a cold, the stellar roundup of ingredients loaded into this soup are perfect.

It’s also a great dish to freeze extras for later. Get the recipe from Slow Burning Passion.

Turmeric roasted carrots

You could feasibly add turmeric to any roasted veggie to up your nutrition game without much effort at all. Cauliflower, potatoes and broccoli come to mind.

Or, you can try this idea with rainbow carrots in this humble but gorgeous recipe from The Natural Nurturer.

Vietnamese turmeric fish with herbs & mango sauce

We featured this stunning dish from I Heart Umami on the Happy Body Formula blog. It features bright hues from both turmeric and mango for a spicy-sweet, Vietnamese-inspired recipe.

Top it off with fresh mint leaves, and you’ve got yourself one tasty main dish that will easily please a crowd. Get the recipe here.

Savory turmeric pancakes with lemon yoghurt sauce

What’s a recipe roundup without pancakes? These aren’t your average pancakes – they take on the structure of a grain-free veggie fritter, so they’re the perfect way to get in veggies first thing in the morning.

The creamy yoghurt sauce cannot be left out of the equation. Get the recipe from Hello Glow.

Chickpea turmeric stew with coconut “bacon”

This meat-free recipe is perfect for those who include properly soaked and sprouted legumes in the diet. This meal is rich with healthy fats and a lovely sunrise color.

Top it off with coconut “bacon” (or real bacon if you prefer) for a smoky finish. Get the recipe from Cook Sisters.

Turmeric plantain chips

Sometimes, you just need a nutrient-dense snack to get you through the day. Whether it’s the afternoon slump, a post-workout hunger attack, or packing for a long hike, these plantain chips fit the bill.

Turmeric’s anti-inflammatory properties help the body recover properly after exercise, so they’re great if you’re active and on the go. Get the recipe from Healthful Pursuit.

Turmeric Zucchini & Coconut Soup

This recipe is budget-friendly and super easy to make. It’s a great way to use up sad looking leftover zucchini and makes for a light, yet satiating meal. It’s gentle on the tummy and great for your gut health. Get the recipe from Eat Drink Paleo

Golden milk gummies

Clearly, the possibilities of golden milk are endless. These gummies use gut-friendly gelatine and superfood turmeric, making these the perfect all-natural ‘multivitamin.’

If you’re struggling to get the kids on board with eating turmeric, these gummies are the solution. Get the recipe from My Heart Beets.

Ginger and turmeric meatballs

Turmeric and ginger are a dynamic duo, and this meatball recipe takes both flavors on beautifully. This is a simple dish – and another good one for batch cooking – that is dressed to impress.

Serve atop spaghetti squash or over cauliflower rice. Get the recipe from The Gantzery.

What is your favourite way to include more turmeric in your diet? Are you a golden milk enthusiast, or do you prefer curry? Share your ideas with us below!

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Nutrition

How to Choose the Healthiest Salt

Salt – it’s a vital part of every diet, both nutritionally and culinarily. Our bodies need salt to subsist at all which is good for us despite the bad rap that sodium gets.

To make it simple, the evolution of food has destroyed the notion of salt being a healthy addition to food, when in fact, it is. The problem lies in packaged foods, TV dinners and processed meats which contain excessive amounts of sodium – and that’s not even the same as salt. We avoid sodium inherently because we believe it’s synonymous with health issues like high blood pressure.

The truth is, a little bit of salt won’t hurt. It can indeed raise blood pressure as it binds to the bloodstream, but choice is everything here. Besides, who wants to eat tasteless dinners?

Salt is how you bring out the true flavor in food, and it’s a simple way to add depth to standard meals.

Before we give all salts the green light, let’s just say that not all salt is created equal. As the “artisanal” salt market grows, you’ll likely come across salt you’ve never heard of before.

You may wonder if you can substitute sea salt for kosher salt in a recipe. You might be curious as to how you can choose the healthiest salt of them all. We’re here to clear the air. Let’s talk salt!

Sea salt

Sea salt is actually pretty good for you in moderate amounts, and it comes in as a winner on our list. It’s easy to source, and it’s moderately priced compared to our winner below, so it’s accessible to everyone.

It’s wide availability is also its huge downfall. Now that sea salt has become a pretty popularized food product, many brands are selling their own versions. You’ll learn more about reading labels with table salt, but the same goes for sea salt.

Ideally, sea salt is in its pure form. It contains all the essential nutrients and minerals unique to salt – and necessary for our bodies – in their properly balanced form if the final product is unprocessed with heat or added chemicals.

While sea salt is approximately the same as table salt in terms of chloride and sodium (what all salt is comprised of), its crystals are larger, and you don’t have to use as much for the same flavor.

Switching over to fresh ground sea salt can reduce sodium intake rather effortlessly if that’s a major concern for you.

Sea salt is particularly well known for preventing dehydration, while salt is often thought to be a catalyst in becoming dehydrated. This is false!

You can read more about SOLE (a.k.a. salt water) and the health benefits of drinking it in our feature on the water of the Hunza Valley. If you like your food on the salty side, opt for a sprinkle from under the sea.

Kosher salt

Kosher salt is popularized by recipes. If you’ve watched your fair share of The Food Network, you’ve likely seen a whole lot of kosher salt get tossed into those pots and pans. There’s a reason why it’s so fantastic to cook with.

This is partially because the size of its flakes makes it easier to pick up and evenly distribute over food with your hands. Otherwise, when dissolved in food, it’s roughly the same as table salt (our final contender).

While kosher salt doesn’t necessarily boast any benefits that sea salt doesn’t cover, it is a suitable option for cooking and keeping around the kitchen.

It generally doesn’t contain additives, anti-caking agents or added iodine, so you don’t have to worry about chemicals sneaking into your salt.

Himalayan pink salt

Himalayan pink salt is one of the healthiest salts on the planet for a few reasons, namely, its mineral content. Like sea salt, this unrefined gem exists because the source of the salt was first covered in lava which preserved the salt from pollution, and then it was tucked high up in the mountains, protected by a thick layer of snow.

Evidently, this preservation method worked wonders; it is fresh when mined and up for grabs. This is why Himalayan pink salt might run you up a larger bill; you are paying for quality!

It’s loaded up with 84 unique trace minerals like sulphate, magnesium, calcium and potassium. These minerals, which amplify the importance of getting enough salt, can regulate electrolyte and pH balance in the body, increase hydration, and actually lower blood pressure.

Himalayan salt is thought to be the purest form of sea salt; it possesses many of the same health benefits and more. It contains less sodium than table salt, helps to detoxify the body of heavy metals, is thought to increase libido, and can reduce signs of aging.

So, who told you to watch your salt intake again? Just tell them it’s Himalayan pink salt.

Table salt

Also known as iodized salt, here’s what you’ll come across perhaps the most often. When you sit down at an average restaurant or diner to eat, here’s what you’ll find. A shaker of this likely graced – or graces – your dinner table at one point.

This seemingly innocent kitchen staple isn’t all it’s cracked up to be. It comes in near the bottom of our list because it’s the ‘processed’ food of the salt world.

Table salt is made from heating sea salt – which is where all salt is derived – at 1,200 degrees fahrenheit. The naturally occurring minerals and elements that make sea salt a healthy choice are mostly obsolete when the process is over, so what you’re left with is a salt-like product.

To make it worse, the salt gets a bit of extra treatment before it hits the supermarket shelves: synthetic chemicals like fluoride and iodide sneak their way in, and sometimes you’ll find MSG or sugar hiding out – yikes!

While plain table salt won’t kill you, it’s important to read your labels before purchasing salt. The only ingredient that has its place in salt is salt. Table salt is the culprit to blame in the myth that salt = high blood pressure.

This is because the toxins require demand of the body to move them out as quickly as possible. It goes without saying that table salt is what you’re going to find in most packaged foods with exorbitant amounts of sodium, so read your labels if you’re buying from the box or the can.

What are your favorite salts to use? Tell us about your collection!

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Recipes

Top 30-Minute Healthy Meals

What’s the number one excuse people make when asked the question, “What stops you from eating healthier?” It’s hard to say, but one of the most common is undoubtedly time, or lack thereof.

Fortunately, there’s a way around that.

Cooking real food doesn’t need to be time-intensive. In fact, some of the best dishes are the simplest dishes. The ones we’re featuring here are simple to make whether that means minimal ingredients, minimal prep or minimal skill.

Every recipe on our roundup takes 30 minutes or less to make from start to finish. Don’t let time be what gets in the way of you getting healthy.

Looking for more quick, complete, healthy meals? Check out our 7 Day Make Ahead Meal Plan.

Chicken pho with raw zucchini noodles

Soup generally takes quite a bit of time to make, but this pho is an exception to the rule. While it’s handy to have broth prepared and stored away for cozy soup dinners, the rest of this dish comes together in a flash.

Whether you need a meal to fight off a cold or you’re craving traditional Vietnamese food, this recipe is all you need. Get the details from The Holistic Ingredient.

Pan-seared trout with orange butter pecan sauce

This gorgeous and quick recipe uses just six ingredients, and you might already have most of them handy. Simply serve with a side of salad or roasted vegetables. Get the recipe from Wicked Spatula.

Grilled pork cutlets & hazelnut red cabbage slaw

This complete paleo meal gets everything done in one fell swoop, and in less time than you’d expect. Grilled pork chops are a fantastic source of protein, and they cook up rather quickly. They’re paired with a colorful, unique, hazelnut-infused slaw.

Get the recipe from Eat Drink Paleo.

Sweet potato & kale home fries with eggs

There’s nothing quite like a meal done in a single skillet, as it cuts down both cooking time and dish time. Score! This breakfast is packed with greens, healthy carbs, protein and fat making for the perfect blend of morning fuel. Get the recipe from The Natural Nurturer.

Paleo orange beef stir-fry

Another huge component in us “not having enough time” is what we do instead of cooking. Perhaps, you’ve saved your go-to takeout restaurant’s phone numbers under your favorites.

Fortunately, this orange beef is done in 30 minutes (which would be your wait time anyways), and it’s a whole lot better for you than its takeaway twin. Get the recipe from Rubies and Radishes.

Dairy-free beef stroganoff

Craving comfort food? This is it. This stroganoff boasts the ease of using just one dish to cook with, and you’ll undoubtedly have leftovers which will save you even more time down the road.

There’s no dairy or gluten in this guy – just a delicious blend of beef and mushrooms. Check out the recipe from Paleo Power Couple.

Prawn & collard greens salad with cashew satay

This simple dish incorporates collard greens for a switch-up from the usual kale or spinach with a healthy dose of creamy, dreamy Asian-inspired “peanut” sauce with better-for-you cashew butter.

Get the recipe from the archives on The Happy Body Formula blog.

Breakfast burrito collard wraps

We’re going two for two on collard greens in today’s roundup. These big leaves are highly nutritious and packed with vitamins and minerals, and they make a great substitute for wheat or corn tortillas.

Breakfast burritos are the quintessential morning ‘fast food,’ so do it right with this bacon and egg wrap from What Great Grandma Ate.

Spiralized apple kimchi salad with garlic beef

Spiralizers are the true MVP’s in 30-minute meals, and not just for zoodles (but we’ll get to that). This spiralized apple kimchi salad mixes up the sweet and savory for an incredibly interesting and unique base to pair with garlicky beef.

Whip this one up for your adventurous eaters. Get the recipe from Cotter Crunch.

Spicy grilled shrimp with guacamole

Seafood and avocado are a superfood match made in heaven, and they make for some of the quickest fuel for our bodies. Shrimp can easily be bought pre-cooked which means all you have to do is thaw ’em and grill ’em.

Serve these skewers up with a simple side salad for a satisfying weeknight dinner. Get the recipe from Paleomg.

Hearty Chinese egg drop soup

Egg drop soup is another darling of the takeaway scene, but it’s seldom seen as the main course. This dish is perfectly hearty enough to stand in for dinner when you’re busy, but need nourishment – and quickly!

Homemade bone broth is a powerhouse, and the final dish includes eggs and chicken for adequate protein. Sneak a few extra veggies in if you’re feeling ambitious. Get the deets from I Heart Umami.

Turkey bolognese zucchini noodles

We told you we’d get to the zoodles, so here you have it. This simple dish is loaded with lean protein, a vegetable-heavy base, and a delicious sauce. Oh, and don’t forget the cheese if you tolerate dairy well.

You could choose to use beef instead if it suits you well. The idea here is that spaghetti dinner takes 30 minutes and it’s on the table. Get the deets on this dish from Whole and Heavenly Oven.

Paleo zucchini fritters

Fritters are a great option if you’re looking for quick, easy and painless. Unfortunately, many are loaded with wheat flour and fried in refined oils – yuck! This healthy rendition is mostly made up of veggies and lightly cooked in olive oil.

Serve with protein prepared earlier in the week for something nourishing in a flash. Get the recipe from Paleo Grubs.

Emergency meatballs

The name says it all. Unexpected company? Getting home late? Just too hungry to cook? The idea is to make a big, big batch of these and toss a bunch in the freezer.

They make for a simple protein addition to meals when the fridge is running a bit bare. Get the recipe from Stupid Easy Paleo.

Paleo pancakes

Perhaps morning is your big struggle when it comes to eating healthy. Maybe, waking up 30 minutes earlier to make breakfast doesn’t sound so great either. When you add pancakes to the equation though, it’s a little easier to make breakfast at home.

Get this quick recipe from My Natural Family.

What’s your go-to meal when you’re crunched for time? Share your favourites with us.

Alex

Music, mountains, dogs, travel, food and friends.

All posts, Recipes

Prawn & Collard Greens Salad with Cashew Satay

This massaged collard greens salad with cooked prawns and delicious cashew butter satay sauce is a nutritional gem, and a great meal for both lunch and dinner. It’s low in carbohydrates, high in fibre and full of beneficial antioxidants and minerals.

Collard greens are some of the most nutrient-dense cruciferous vegetables – with high amounts of vitamins A, K, and C as well calcium, iron and fibre – and can help to lower cholesterol, protect against cancer, support detoxification processes of the body, and boost your immune system.

Prawns are a great source of protein, rich in beneficial minerals and omega-3 fatty acids. For those of you avoiding seafood, grilled chicken or tempeh can be used instead. Anything protein-based is great to make this a more satiating meal.

Instead of using peanut butter, we opted for healthier cashew butter as the base of our Asian-inspired sauce. This recipe makes a bigger batch than you need for the salad, but it keeps well and pairs nicely with any grilled meat or seafood, or over veggies and salads. Store it in an airtight container for up to 1 week.

Cook’s notes: Other greens such as shredded green cabbage, brussels sprouts, massaged kale, fresh spinach or chard can be used instead of collard greens. You can shred or slice carrots, radishes, peppers or cucumbers for extra flavor and texture. Almond or other non-peanut nut butter can be used instead of cashew butter.

Prawn & Collard Greens Salad with Cashew Satay Sauce

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Prep time

15 mins

Cook time

10 mins

Total time

25 mins

Author: Irena Macri

Recipe type: Main

Serves: 2 serves

Ingredients

5-6 large collard greens leaves
Juice of ½ lemon
¼ teaspoon salt
150 g cooked or raw peeled prawns (about 7-8 per person)

For the sauce

½ small red onion, finely diced
1 small knob of ginger, peeled and diced (about 1 heaped teaspoon)
1 large clove garlic, finely diced
⅓ long red chilli, sliced
1 teaspoon coconut oil
2 tablespoons cashew butter (almond butter can also be used)
2-3 tablespoons coconut milk (if it's thick, use two and if it's thin, use 3)
½ cup water
2 tablespoons lemon juice
2 tablespoons tamari sauce (gluten-free soy sauce)
1 teaspoon fish sauce
½ teaspoon salt
1 tablespoon honey
Extra cashew nuts, sliced chili and fried shallots for garnish (optional)

Instructions

Cut away the hard stem from the green leaves. Slice the leaves thinly and set aside in a bowl or on a chopping board. Sprinkle with a little salt and juice of half a lemon. Massage the greens with your hands for 10-20 seconds, then move to a salad bowl and set aside. This process softens the fibres in the leaves.
Make the sauce. Heat coconut oil in a small saucepan over medium heat. Add onion, ginger, garlic and chilli and stir through. Cook for a minute and a half, until slightly softened.
Add the cashew butter and the rest of ingredients and stir through over medium heat for a minute, until well dissolved. Transfer the mixture to a blender or use an immersion stick blender, and puree until smooth. Transfer back to the saucepan and place over medium-low heat. Cook for 2 and ½ minutes, stirring continuously, or at least every 10 seconds, as the mixture will start to thicken and caramelise on the bottom of the pot. Stirring it the whole time allows you to incorporate the sticky, caramelised part from the bottom of the pot back into the sauce, thus adding more depth and flavour.
Remove from heat and transfer to a side bowl.
If using raw prawns, pan-fry them in a little coconut oil for a minute or so on each side. If using cooked prawns, continue to the next step.
Add 4-5 tablespoons of the sauce to the greens and add the prawns. Toss together and serve with a few extra cashew nuts, sliced chilli and fried shallots over the top. Drizzle with a little more sauce if you like, and serve extra on the side.

Make it tonight!

Pin it for later from here

Irena Macri

Internationally published author and blogger, Irena Macri, Eat Drink Paleo is a go-to stop for paleo recipes, healthy cooking and natural living.

All posts, Health & Wellness

5 Ways To Get Your Hormones To Behave As Nature Intended

Medically review by Kim Langdon

Hormones are the substances produced in the body that keep things in line. They're there to keep things regular.

So, what happens when our hormones are all out of whack?

It's a bit like shaking up your insides like a snow globe.

Our bodies are pretty resilient, but long-term hormone dysfunction brings on a slew of issues in its wake, and it can be hard to identify the issue itself, let alone a solution.

Between stress and diet, there are tons of factors that can lead to serious disruption. Fortunately, hormones will be functioning optimally, if we focus on healthy lifestyle habits.

Considering alternative treatments often includes synthetic hormones or other medications, but it's ideal to balance hormones the all-natural way if possible.

There are a few key hormone functions we should aim to keep healthy, and we've got some simple ways to do so.

Eat a proper diet

Healthy, nutrient-dense foods rich in vitamins, minerals, antioxidants and the correct balance of macronutrients (fat, protein, and carbohydrates) are the best way to create a long-term solution to balancing hormones and addressing hormonal issues.

If you're looking for some guidance, consider our 7 Day Make Ahead Meal Plan to help get you on the fast-track to eating for your hormones.

You should be eating foods rich in the following vitamins and minerals, in particular.

While you certainly can supplement with vitamins or one quality multi-vitamin, the best and most bioavailable sources of vitamins are from real food.

Let's talk feeding your hormones!

Vitamin C. This is a vital nutrient in managing progesterone levels. This hormone ensures proper sleep and emotions. It's actually the second most common imbalance in women, especially past age 30, so you should consider the possibility if you're feeling frustrated with moods or irregular rest patterns. Vitamin C can help you produce a little more of the stuff, so load up on citrus fruits, red bell peppers, and tomatoes.

Vitamin D. This is a common deficiency amongst most people. Considering the best source of vitamin D is from sunlight, many individuals are sorely lacking, as we spend many of our days indoors, or are limited by changing seasons and climates. This vitamin is important for all hormones, but especially thyroid hormones. The thyroid impacts body temperature and metabolism. Ideally, it should be in good shape for optimal bodily functioning, and imbalance can be a culprit if your body seems reluctant to shed weight. If you're feeling like something is off, vitamin D levels can easily be tested by your doctor. It is very difficult to get sufficient vitamin D through diet alone, so getting more sunlight is the most efficient way producing vitamin D. You should also be eating wild-caught herring, sardines, and cod to boost your levels. Finally, cod liver oil is the best supplemental means of vitamin D.

Vitamin E. This vitamin is incredibly beneficial to post-menopausal women as it balances estrogen. It can help reduce common symptoms like hot flashes, nervousness, fatigue, and dizziness. It's not only important after menopause; it plays a huge role in women's reproductive health. It helps the body to produce prostaglandins which reduces the hormone prolactin - this hormone is thought to contribute to more severe PMS symptoms. Recently, both estrogen and progesterone levels (especially after the menstrual cycle) have been linked to changes in problem-solving strategies, so leveling out might even be good for optimal cognitive functioning.

Manage stress

Stress can throw hormones way out of whack. Cortisol - the stress hormone - and chronic stress keeps its levels elevated.

This is the hormone that manages your "fight or flight" response, so if your cortisol is always up, your body is always kinda, sorta in that mode.

As you can imagine, this isn't very healthy, especially for hormones.

Both chronic stress and lack of sleep contribute to raised cortisol levels, and they often accompany one another.

It's a vicious cycle, as poor sleep is both physically and mentally stressful to the body.

Other factors playing into stress include overtraining, eating foods you're sensitive/allergic to, and constant exposure to toxins.

It's not all mental - these factors put chronic physical stress on the body.

Stress contributes to weight gain, premature aging, and other hormones; your fertility can be impacted by stress, as elevated cortisol levels often mean decreased progesterone levels.

See? If one hormone is off-balance, another is probably following suit. Don't let the cycle get you down.

If you're having trouble managing stress through good sleep, meditation, regular exercise, and other general coping mechanisms, consider trying adaptogenic herbs like Ashwagandha powder - these supplements have no negative side effects, and can significantly reduce the impact that stress has on the body and hormones.

Get your omega-3 fatty acids right

The real problem with omega-3s and hormones is not that we're not getting enough omega-3s, generally speaking, and this is especially true if you're eating a real food diet already.

The issue comes into play when our omega-6 fatty acid levels are a bit too high. See, our bodies and hormones function best when the balancing game is played just right, at around a 1:1 to 1:3 ratio. We need a little bit of both.

Omega-6s are present in processed vegetable oils and grain-fed meat, which are huge staples in the standard Western diet, fast food, and packaged foods.

While we do need some, the overload contributes to inflammatory disease heavily, which outweighs the many positive effects of omega-3s.

Thus, many people are pretty heavy on the omega-6 side quite naturally, and they aren't getting enough omega-3s to level out the 'scale.' Taking fish oil supplements everyday simply isn't going to cut it.

Omega-3s can impact hormones in many positive ways. For example, higher omega-3 intake is associated with reduced menstrual cramp pain, premature birth risk, risk of PCOS, menopause symptoms and infertility.

Incorporate foods rich with the good fatty acids in your diet including salmon, eggs, pumpkin seeds, and walnuts.

Better yet, avoid loading up on omega-6 fatty acids in the form of refined oils especially - opt for coconut oil, avocado oil or olive oil instead.

Increase the intensity

While increasing your training can be a grave mistake in hormone health, if your schedule is already a bit demanding, there's nothing wrong with optimizing training so that it works for you rather than against you.

Sometimes, this means stepping up your game.

Remember: overtraining puts the body under significant physical stress and keeps cortisol levels high.

Much like omega-3s and omega-6s, our recommendation to incorporate high-intensity interval training (HIIT) is ALL about finding a balance.

HIIT-style workouts are fantastic because they take up around 20-30 minutes, and you don't need to do them everyday to reap the benefits.

Think of bodyweight circuits, sprints on the treadmill or outside, or kettlebell training - these routines include explosive movement, short breaks, and variety which our bodies respond to incredibly well.

Overall, exercise reduces inflammation, lowers stress, helps you get in touch with natural hunger cues, and aids in weight loss by revving up the metabolism a little bit.

Naturally, it has the potential to address hormonal problems that negatively impact these facets of health.

HIIT training is a viable option for people who can't handle much extra bodily stress due to currently hormonal issues they face, but want to find a healthy way to reap the benefits of regular exercise.

Give up coffee & alcohol

During the 9 weeks of Happy Body Formula, we take on a little challenge at the beginning - no coffee and no alcohol!

It's not that these things are inherently bad for you. Coffee and wine both have their benefits, but the truth is that many of us rely on these things.

The other truth?

Well, many of us aren't just having one cup in the morning and one glass in the evening.

When it comes down to it, both of these drinks are somewhat toxic, and reducing our toxic load can work wonders for hormone health.

Excessive alcohol consumption can lead to estrogen dominance, which impacts vital organs such as kidneys and liver.

This compromises our body's natural ability to detox, which means you accumulate extra estrogen.

Too much caffeine has the ability to mimic stress quite well.

Think about a time when you've drunk a bit too much coffee in the morning, and you might recall increased heart rate, sweating, dizziness, and rapid-fire thoughts - much like anxiety!

It makes sense that coffee can raise cortisol levels, so a serious affinity for a latte (and maybe another...) can contribute to chronic bodily stress and hormone dysfunction.

Consider cutting back on coffee and/or wine, or eliminating it altogether to better observe their effects when you do reintroduce them.

We hope you found this article helpful. Many of us can afford to improve hormonal health, even if we don't have any obvious symptoms. Spread the knowledge and share our healthy hormone tip.

This article was fact checked for accuracy by Dr. Kim Langdon, MD. As always, this is not personal medical advice and we recommend that you talk with your doctor.

References

Kim Langdon

Kimberly Langdon M.D. is a retired University-trained obstetrician/gynecologist with 19-years of clinical experience. She delivered over 2000 babies to mothers in a suburban Midwestern community.

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