Lemon Pepper Pork Sausage with Zucchini Noodles

Lemon Pepper Pork Sausage with Zucchini Noodles

Paleo, Autoimmune-Paleo, Whole30, Gluten Free
This delicious dish is sure to give you that pasta comfort without the carbs! The sausage gives it incredible flavor and the lemon pepper adds a nice light zing to complement all of the ingredients.

Ingredients:

• 1 tbsp coconut oil
• 2 cloves of garlic, minced
• 1 lb Italian or spicy pork sausage, cut into bite sizes
• 4 zucchini, spiralized
• 1 tablespoon lemon pepper seasoning
• 1 tablespoon oregano
• salt and pepper to taste

Instructions:

Heat oil on medium heat in a large skillet. Add the garlic and stir for 1 minute. Add the sausage and cook for 8 - 10 minutes. Season with a dash of salt and pepper. Add zucchini and seasonings and cook for just a minute or two. Cooking the zucchini noodles longer will cause them to release water and become soggy, so remove quickly and serve.

Preparation time: 10min
Total time: 25min

Bone Marrow: Health Benefits + Special Recipe

Bone marrow is a creamy substance that is found in the middle of long bones. It is composed of enormous amounts of micronutrients, amino acids, stem cells, collagen and alkylglycerols (which protect the body from foreign invaders and force cancer cells to kill themselves, wow!). It is the ultimate brain food being fatty, nutrient dense and rich in energy. It is even considered a delicacy in many countries.

What is in bone marrow?

Amino Acids, Collagen + Gelatin

Supports skin, hair and nail growth, can help tighten loose skin and improve digestion.

Vitamins + Minerals

One of the main qualities of bone marrow is that it contains important microelements: calcium, iron, phosphorous, zinc, selenium, magnesium, manganese, and other mineral-Laden chemicals. It also contains Vitamin A in its complete form.
Stem Cells

Lipids

These are the alkylglycerols which are involved in the production of white blood cells in the bone marrow. They protect the body against infections and contribute to health maintenance of cells under serious immune problems such as cancer.

Recipe: Middle Eastern Spice Roasted Bone Marrow

Paleo, Autoimmune-Paleo, Whole30, Gluten Free
Well this was my first time trying bone marrow. I had been reading about it a lot and I passed by it in the grocery store the other day and just said "Hey, why not?" It was pretty interesting... I'm just getting used to this whole idea of fat being good for you so the texture was still a little rough for me to handle, but the flavors were delicious!

Ingredients:

• 8 pieces of beef marrow bones
• 1 tablespoon curry powder
• 1 tablespoon cayenne pepper
• 1 tablespoon corriander
• 1 tablespoon cumin
• 1 tablespoon chili powder
• 1 tablespoon garlic powder
• 1 teaspoon salt
• 1/2 teaspoon pepper

Instructions:

Preheat the oven to 400 F. Mix all the spices together in a bowl. Place the marrow pieces in the bowl, toss and coat the spices evenly. Roast in the oven for about 15 minutes. It will start to bubble around the edges. Serve with a small spoon for scooping.

Serves 4
Preparation time: 5min
Total time: 20min

My Thyroid Story

How It All Happened

When I was around 5 years old, I went through a very traumatic experience when getting my immunizations at the doctor. I was a healthy "normal" kid with no weight issues, perfectly fit and had good energy levels. All of this changed at once. All I remember was screaming my brains out while being held down on all four limbs while nurses or doctors gave me 4 shots in each arm and leg, AT THE SAME TIME. That's insane is it not?? Come to find out years and years later, this triggered an attack on my own thyroid. I could tell you my views on immunizations and children, but I am going to leave it for a different post because this is about my struggle story with hypothyroidism.

Being a Child with Hypothyroidism

Fast forward two years later to me as a 90 pound 7-year-old, sick and tired all of the time. I remember just wanting to stay home from school a lot because I was so tired. This is definitely not normal for a 7 year old girl. A normal weight range for the age of 7 is in the 60 pound range... So my stepfather, whom was a psychiatrist who had sometimes tested patients with depression to see if they had a thyroid problem, had me get tested. Come to find out I had a severe hypothyroidism.

Back to "Normal"

Once I was properly medicated for my hypothyroid, I had regular energy again, started taking dance lessons and completely lost the extra weight! It was a night and day difference with my improvements in energy and weight.

Differences in Doctors

I had a great doctor (who was in California) growing up and one thing I really liked about her was that she always listened to how I felt when prescribing my medication... as well as taking regular blood test to monitor the TSH levels. When I moved to Arizona, it was a struggle with my doctors because they kept wanting to lower my medication levels... which was hard for me because instantly I could tell my energy levels were decreasing and decreasing, my weight was increasing and increasing, and there was nothing I could do about it... or so I thought.

Fighting Hypothyroidism On My Own... Naturally!

The doctors in Arizona had a good reason though because there are great risks involved with over medicating the thyroid. However, I was stuck with low energy and weight gain again... About 5 months ago, I changed my diet and chose to naturally treat my hypothyroidism and that has greatly improved everything.

Coming Soon Topics on Hypothyroidism

The Natural Approach to Improving Thyroid Function
Autoimmune Protocol for Treating YOUR Hypothyroidism (+ other autoimmune disorders)
Risks of Over Medicating Hypothyroidism

Easy Paleo Lunches

3 of my Favorite Healthy & Affordable Paleo Lunches

I always try to bring my own lunch to work because I am less likely to eat something non paleo. In the mornings, I don't have time to cook an actual lunch while getting my toddler fed and ready for school, getting myself ready for work and putting together my morning protein drink for breakfast on the go. What I do instead is cook my proteins (chicken, steak and pork) on the weekend, or if I am making dinner with say chicken, I'll make a little extra, so I have some meat on hand ready to throw in a salad or eat alone.

The Protein Pack:

I love this combination of hummus and chicken...

3 ounces of cooked chicken or 1 hard boiled egg
3 tablespoons of hummus
1 handful of carrot sticks
2 ounces of blueberries

Easy Salad:

Always a classic combo for me.

3 ounces of cooked steak, or meat of choice
3 large leaves of romaine or kale chopped
1/4 cup of red onion, chopped
1/2 avocado, diced
6 black olives, coarsely chopped
1 teaspoon of apple cider vinegar

Onion Salad:

These caramelized onions are to die for... You get the sweetness with a noodle like texture that is just so satisfying! You'll want to cook the onions the night before and have them on hand in the morning.

2 cups of caramelized onions (post on this soon)
3 ounces of protein of choice (chicken, steak or pork)
1 tablespoon of balsamic vinegar
salt and pepper

Left overs!

Shrimp + Avocado Salad

This salad is perfect on a warm Summer day (or a Spring day here in Arizona). It is light and delicate, while being creamy and flavorful, without mayo. Plus it's healthy and easy to make. It is basically all chopping and not much cooking, in fact none if you buy previously cooked shrimp!

First, let's talk about the main ingredient:

Shrimp

Shrimp is an excellent source of selenium and vitamin B12. It is a very good source of protein, phosphorus, choline, and copper. In addition, it is a good source of niacin, zinc, vitamin E, vitamin B6, omega-3 fatty acids, pantothenic acid, and vitamin A.

Ingredients:

• 1 1/2 lbs shrimp, cooked & tails removed
• 1 tablespoon paprika
• 1 tablespoon cayenne pepper
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 3 avocados, pits removed & diced into 1/2 inch squares
• 2 cups of jicama, diced into 1/2 inch squares
• 1 1/2 cups of radishes, thinly sliced
• 1 jalapeno, seeded and finely diced
• 1 cup of cilantro, chopped
• 3 tablespoons of lime juice
• 1 tablespoon of balsamic vinegar
• salt and pepper to taste

Instructions:

First season the cooked shrimp with paprika, cayenne pepper, salt and pepper. Toss remaining ingredients together in a bowl. Be careful not to mash the avocado! Season with salt and pepper to your liking.

Serves 4 - 6

Prep Time: 10min

Total Time: 12min

Dual Recipes: Orange Tequila Carnitas + Avocado Cabbage Slaw

TWO recipes in this one and wow, are they good! These two dished complement each other like no other. The moist, slightly tangy carnitas with the crunchy cabbage and creamy avocado is just amazing AND we get to use the slow cooker which just makes life that much better.

Orange Tequila Carnitas

Paleo, Primal + Perfect

Serves 6

This Orange Tequila Carnitas recipe was adapted from the Frugal Paleo (one of my favorite cookbooks) recipe, Tequila Lime Carnitas. I loved the idea of using the tequila in the sauce, which I had never done before, but I wanted to use oranges because we have about 10 orange trees in our front and back yard, so we are constantly looking for ways to include them in recipes. This one was a definite success...

Ingredients

• 3 lbs pork shoulder
• 1/2 teaspoon chili powder
• 1 tablespoon cumin
• 1/2 teaspoon cayenne pepper
• 1 teaspoon salt
• 1 tablespoon coconut oil or olive oil
• 2 cups orange juice
• 1/2 cup tequila
• 2 cups chicken stock
• salt and pepper to taste

Instructions

1. Cut the pork shoulder into five even pieces and coat with chili powder, cumin and cayenne pepper, plus salt.
2. Brown pork pieces on all sides in a heated skillet on medium with oil of your choice.
3. Place pork in crockpot, add orange juice, tequila and chicken stock and cook on low for 5 hours.

Avocado Cabbage Slaw

Raw, Vegan, Vegetarian, AIP friendly, Paleo, Primal + Perfect

Serves 6

I came up with this RAW Avocado Cabbage Slaw simply because we had a head of purple cabbage and cauliflower that needed to be used up. I whipped this one up using key ingredient Mexican flavors like cilantro and green onion, and it turned out to be the perfect compliment to the carnitas. The thinly sliced/chopped cauliflower adds a nice texture and actually looks like crumbled Mexican cheese, cotija, which was just a bonus. Plus it is just so easy

Ingredients

• 6 avocados, pit, peeled and cut into 1/2 inch cubes
• 2 heads of cabbage, thinly sliced or shredded
• 1 head of cauliflower, thinly slice or coarsely chopped
• 7 green onions, chopped
• 1/2 bunch of cilantro, chopped
• 2 tablespoons of lime juice
• 1 tablespoon of balsamic vinegar
• 1 tablespoon of olive oil
• salt and pepper to taste

Instructions

1. Prep all ingredients and place in to a bowl. Mix well but do not mash the avocado. Season with salt and pepper to your liking

Since I work full time and am a single mom at the moment, I really have no time to make breakfast during thing week. Instead I stick with my morning cinnamon + pea protein shake because it's yummy and satisfies me with enough energy to get me through the morning until lunch. So on the weekends, I tend to put in extra effort to my breakfasts because it's the only time I get to have a nice whole breakfast with my family.

Sweet Potato + Turkey Sausage Hash

Paleo, Autoimmune-Paleo, Whole30, Gluten Free
This delicious breakfast skillet is packed with amazing nutrients and leaves you satisfied.

Ingredients:

• 1 tbsp coconut oil
• 1 large red onion, chopped
• 1 or 2 cloves garlic, minced
• 2 medium sweet potatoes, chopped into 1/2 inch cubes
• 2 carrots, chopped to similar size of sweet potatoes
• 10 oz turkey breakfast sausage
• 1 tsp cinnamon
• salt + pepper to taste

Optional:

• 3 springs of fresh or 1 tbsp of dried thyme, stems removed
• 4 Eggs

Instructions:

Heat oil on medium heat in a large skillet. Add the breakfast sausage, turn up the heat to medium/high and break it up with the back of a wooden spoon into little chunks, brown sausage for 3 minutes. Then add sweet potato, onion, garlic, cinnamon, thyme, salt and pepper, stir frequently and cook for about 10 to 12 minutes or until your sweet potatoes are nice and tender. May be served with eggs done you favorite way.

Serves 4 - 5
Preparation time: 10min
Total time: 25min

Protein Powders + Why I Choose Pea Protein

Why do I use Protein Powder in the first place?

I use protein powder as a simple way to get plenty of protein in my diet. It is my easy meal replacement for breakfast & sometimes as a 3 o'clock small meal. My naturopath, whom treats my hypothyroidism/Hashimoto's recommended that I have about 23g of protein every 3 hours. I meal prep to make my life easier because it's hard to find healthy and affordable paleo dishes on the go, but I only prep my lunches for the week. Stay tuned to my blog to find out how I meal prep for the week. 

I usually don't have time to cook myself breakfast in the morning, so I pack a handful of berries and bring my protein shake to drink at work (along with my lunch). And that is why I use protein powder.

Why I choose Pea Protein Powder

• Hypoallergenic: Whey, casein, egg, and even soy protein powders daily for extended periods of time can sometimes lead to the development of an allergy or intolerance
• High in BCAAs (branched chain amino acids): which can decrease belly fat, keep you full longer, give you energy, keep your body in a muscle building state + much more
• 100% Vegan: It's only ingredients are yellow peas.
• Easily Digested: same cannot be said for other plant based proteins like soy which is difficult to digest and not utilized by your body nearly as well
• Lactose Free: it is completely free of lactose, the sugar found in some types of whey protein powder that causes those of you who are intolerant to it to feel bloated and gassy
• Tastes Slightly Sweeter than Hemp
• I Stay Full Longer: Studies show that drinking pea protein powder activates the release of hormones in your body that keep you feeling full between meals
• Low in Carbohydrates
• Gluten Free

Here's what I use:

Source Naturals Pea Protein Power

Morning Pea Protein Shake Recipe

Dealing with Depression Naturally + 7 Natural Remedies for Depression

You don't have to turn to drugs

In the traditional western medical model they turn to antidepressant drugs as a solution for depression, but there are ways to deal with depression other than drugs. Personally, I would not take a pill to feel "happy" when I know I'm not "happy". I believe the healthy thing to do is work through the pain, loss, hurt of whatever it is that is causing you to be down.

Why risk the chance of weight gain, sexual dysfunction, a HUGE risk of suicide, worsened memory, dry mouth? and this list goes on...We have an entire hormonal system to deal with trauma of all kinds.

Antidepressant drugs are one of the most prescribed drugs in the United States, doubling from 13.3 million in 1996 to 27 million in 2005. Despite this, more than one in 20 Americans are depressed according to the most recent statistics from the Center for Disease Control and Prevention (CDC).

So why are so many people still depressed if these drugs are so greatly prescribed? Because they don't address the cause of depression.

Sometimes, if you go outside, walk barefoot on some grass and ground yourself to the earth, you can forget about everything for a moment and just exist in the present, where loss was yesterday, or tomorrow, but it's not now and it's not important.

Emotions are a blessing and a curse. We love, we hate, we lose, we hurt another and we grieve. But after tragedy, we move on and continue to exist in the now where we can take care of ourselves and our loved ones around us.

7 Natural Remedies for Depression

Sun

The sun is a free and vital source of Vitamin D. Vitamin D deficiency has been linked to depression according to the British Journal of Psychiatry. Now don't go and lay out in the sun for 2 hours, but 30 minutes outdoors everyday would be great. Try light therapy if you live in a place with out a lot of sun.

Exercise Regularly

No surprise here. You don't have to run 5 miles, just take a 15 minute walk through the park or your neighborhood and it will release endorphins in your brain which is another happy chemical.

Eat A Happy Diet

Believe it or not, some foods can help boost serotonin levels (which is what makes us happy). They include:

• Wild Caught Fish or Fish Oil, rich with Omega-3 fatty acids
• Grass Fed Beef (for tryptophan + omega-3s surprisingly!)
• Flaxseed (for trytophan + omega-3s)
• Healthy Fats like Coconut Oil + Avocado Oil
• Free Range Turkey (When you eat a protein source containing tryptophan, along with a small amount of carbohydrate, all of the amino acids except for tryptophan are cleared from the bloodstream leaving tryptophan free to cross the blood brain barrier and form serotonin.)
• Tart or Sour Cherries (for melatonin)
• High Quality Eggs (for omega-3s)
• Walnuts (for omega-3s)
• Bananas (for magnesium)
• Pumpkin Seeds (for healthy fats, magnesium + tryptophan)
• Dark Chocolate + Cocoa, try for 70% and higher cocoa chocolate (antioxidants + polyphenols)

Stay Away from Coffee

Many claim coffee to help depression, but it is really not a good mix. The concentrated caffeine will boost your mood quickly, but you will crash later and being exhausted but wired is not good for mood regulating chemicals. If you must have that boost, switch to green tea. It contains L-theanine which works harmoniously with caffeine to boost mood in such a way that you don’t get the same crash-effect.

Meditate

If there's one thing I encourage everyone to do, it is to meditate every night. It's hard to do but it truly helps balance you out and connect with your inner self... More on this later.

Talk to Someone

And if you don't have someone to talk to, don't be ashamed to see a therapist. They are hugely helpful and allows you to get some weight off your chest if need be.

Increase Vitamin B-12 Intake

Vitamin B-12 plays a huge role in producing serotonin, dopamine and epinephrime (which all impact your mood).  Either add more B vitamin rich foods into your diet or take a supplement (this is what I take).

Kiwi Kale Juice

3 Things I Always Have in My Juice

1. Cucumber: Mostly improves skin, nails and hair, giving you youthful glow and complexion. Its source of silicon and high nutrient water content makes it naturally hydrating for the health of your skin. Not the highest vitamin content, but is always a good base for any juice recipe.
2. Apple: Good source of Vitamin C and pectin, a soluble Fiber. They also adds a nice sweetness to your juice, but remember to always buy organic apples. Apples are at the top of the list of produce most contaminated with pesticides.
3. Ginger Root: Improves the absorption and assimilation of essential nutrients in the body, which is great when you are consuming the other vitamins and minerals for other ingredients. Ginger also aids in morning sickness, is an anti-inflammatory and anti-coagulant.

Kiwi Kale Juice

Recipe by Celeste Folsom, The Wholesome Folsom

Clean and refreshing juice recipe with kiwi and kale

Prep time: 15 minutes
Cook time: 0 minutes
Total time: 15 minutes

Ingredients

• 2 Kiwis
• 2 or 3 leaves Kale
• 4 Radishes
• 2 slices (quarter size) Ginger Root
• 2 stalks Celery
• 1 cup Broccoli
• 1 Cucumber
• 1 Apple

Preparation

1. Rinse and wash all ingredients
2. Kiwi: Cut hard ends and cut into halves
3. Cucumber & Celery: cut off ends and cut in half
4. Apple: Cut into sixths, take out the core
5. Everything else can be cut to size if it doesn't already fit in your juicer

Morning Pea Protein + Cinnamon Shake

Morning Pea Protein + Cinnamon Shake

Vegetarian, Vegan, Paleo + Autoimmune Paleo Friendly
Recipe by The Wholesome Folsom, Celeste Folsom

Delicious morning treat! I have this every morning for breakfast with a handful of berries. Great flavor without all of the sugar and guilt.

Prep time: 5 minutes
Cook time: 0 minutes
Total time: 5 minutes

Calories per serving: 179
Fat per serving: 8.1

Ingredients

• 2 tablespoons Pea Protein Powder
• 2 cups Almond Coconut Milk Blend
• 1 tablespoon Ground Cinnamon
• 1 teaspoon Vanilla Extract
• a few drops Liquid Stevia (to taste)

Cooking Directions

1. Blend all ingredients together with ice in a shaker bottle or blender.