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Top 7 Foods that People Who Suffer From Chronic Pain Should Avoid

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Chronic pain affects many people and fibromyalgia is the most common form. This chronic condition is chatacterized by symptoms like muscle pain, fatigue, depression, and sleeping disorders.

Latest studies suggest that the central sensation, in which neurons in the spinal cord are sensitized by inflammations or cell damage, could get involved in the same way people with fibromyalgia process pain. The food you eat may contain chemicals that trigger the neurotransmitters, which increases the sensitivity.

1. Reduce The Intake of Sugar And Artificial Sweeteners

High insulin levels affect the condition, and thus worsen pain and inflammation. Reduce the sugar intake and the foods that contain hidden sugar.

Sugar cravings appear once in a while, but focus on eating more fresh fruits. Aspartame, sorbitol and xylitol are sugar-free artificial sweeteners, but they contain compounds that transform sensitivity to pain and also trigger irritable bowel syndrome. Making your own food and eating whole foods is the best way to avoid hidden sugars.

2. Caffeine is No Good For You

Scientists associate chronic pain and fibromyalgia with insufficient sleep and fatigue. People drink too much coffee so they can go through the day more easily. Coffee provides the desired effect, but in the long run it can largely affect your good night’s sleep.

3. Avoid Gluten And Yeast

These are contained in baked goods and pastry. Regular consumption of these products stimulate the growth of yeast and fungus, and thus increase the pain.

4. Remove Dairy Products From Your Diet

Dairy and many other animal products contain a protein that worsens arthritis and fibromyalgia. It irritates the tissue around the joints, which worsens the pain. Think about going vegan, as this decision has helped many people to cure chronic diseases.

5. Say No To Refined Carbohydrates.

Carbohydrates, similar to sugar, can increase insulin levels and worsen any chronic condition. Always choose low-carb, low-sugar foods and often eat plant-based meals.

6. Tobacco and alcohol harm your body, and trigger severe health conditions including diseases that affect the joints

Statistics has shown that smokers have a higher risk of rheumatoid arthritis, and people who consume alcohol regularly are more likely to develop gout.

7. Food additives Are Dangerous

Monosodium glutamate (MSG) and other food additives cause additional problems for people with chronic pain, by stimulating pain receptors and increasing pain. Producers add MSG to fast food and pre-packaged foods to enhance their taste.

Source: healthyfoodhouse.com

Relaxing Yoga Poses To Do On The Bed Before Sleeping

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Start tomorrow today

An evening routine is a great way to set yourself up to experience an awesome tomorrow. A relaxing bath, a yummy glass of warm, spiced milk or maybe even some journaling are a few actions that could make the morning great. Another great choice is yoga, right there in your bed.

Asanas to do before going to Sleep:

Here are a few asanas that you can do before going to sleep that may help you rest better.

1. Jathara Parivartanasana

Jathara means stomach; Parivartanasana means turning or rolling about. If you come to my classes, it is no surprise that I love this pose. Of all the poses, I think this pose and its variations are responsible for keeping me flexible. I always practice this pose before going to sleep and have for the past 20 something years. Ease into it if it is your first time exploring this pose.

Steps:
1. Lie on your back with your legs extended.
2. Draw your knees up into your chest one at a time and wrap your arms around your legs, hugging them. Rock side to side to massage the back.
3. Continue holding onto your right knee with both hands and extend your left leg all the way out onto the bed.
4. With your left hand on the right knee, draw the right knee across the left side of the body towards the bed. Keep both shoulders down and extend the left arm straight away from the body.
5. Hold for a few breaths or until the back releases, (or relax and enjoy for a few minutes). Inhale, bring both knees and head back to center, and repeat on the other side.

 

Modifications and Props:
• Use a blanket under the knee if you feel you need some support (so your knee isn’t just hanging there).

Variations:
• Take both knees to the left and hold the right knee down with the left hand. Release your back. Hold for a few breaths and come back to center. Repeat on the other side.

Benefits:
• Stretches the spine and shoulders
• Improves digestion and circulation
• Strengthens the lower back
• Relieves lower backache, neck pain, and sciatica
• Opens the hips and chest

Contraindications: (or reasons not to do this pose)
• High or low blood pressure
• Diarrhea
• Headache
• Menstruation
• High blood pressure

2. Thread the Needle Pose

I have really tight shoulders from biking, especially the rhomboids (muscles between the shoulder blades). This pose helps to stretch them so that prāna can have a head start in healing this tricky part of the back.

Steps:
1. Start in table position.
2. Weave the left arm under the right and place straight away from the body, as you twist through the lumbar and thoracic spine, place the shoulder on the floor.
3. Lift right arm up towards the ceiling and intensify the stretch.
4. Keep the majority of the weight on the shoulder to create the traction for the stretch.
5. Repeat other side.

 

Modifications and props:
• Place a blanket on the bed and place the shoulder on it if padding is needed.
• Can be made into a balance by lifting the leg on the same side as the arm that is lifted.

Benefits:
• Stretches shoulders and posterior rotator cuffs
• Stretches oblique
• Strengthens legs

Contraindications:
• Neck injuries
• Upper back injuries
• Migraines
• Pregnancy

3. Supta Virasana

Supta means lying down, vira means hero. I always say that “no pain, no gain” is such a washed up theory. You shouldn’t have to experience pain in order to manifest what you need. That is silly. This pose, however, shoots holes in my theory if the legs and back are not ready for it. So one of the best places to try it out is on your bed, where the mattress can give space when the muscles and tendons do not. Use blankets and pillows for comfort.

Steps:
1. Start in Virasana (Hero’s pose).
2. Exhale and lean back onto your hands, then your forearms and elbows.
3. Once you are on your elbows, place your hands on the back of the pelvis and release your lower back and upper buttocks by spreading the flesh down toward the tailbone.
4. Then finish reclining, either onto the bed or the support of blankets or bolsters. Take both arms out to the side.
5. Stay in this pose for 30 seconds to 1 minute. Gradually extend your stay to 5 minutes. To come out of the pose, inhale and press your forearms against the bed, exhale and bring your chin towards your chest and come onto your hands back into Virasana. As you come up, lead with your sternum, not your head or chin.

 

Modifications and Propping:
• If you’re not able to recline fully on the bed, set a bolster or one or more folded blankets behind yourself to fully support your spine and head.
• Use as much height as you need to make the position reasonably comfortable.
• To help release the groins, lay some weight across the creases of the top thighs where they join the front pelvis.
• Start with a 10-pound sandbag and gradually over time increase the weight to 30 pounds or so.

Variations:
• Before doing Supta Virasana you can start with its halfway variation, Supta Ardha Virasana (Ardhameans half). To sit in Ardha Virasana, draw just your right leg back into Virasana. You can keep your left knee bent with the foot on the floor, or straighten your left leg by pushing out through the heel. Then recline as described above, either onto a support or the bed. Come out as recommended for Supta Virasana, then repeat with the left leg back.

Benefits:
• Stretches the abdomen, thighs, and deep hip flexors (psoas), knees, and ankles
• Strengthens the arches
• Relieves tired legs
• Improves digestion
• Helps relieve the symptoms of menstrual pain

Contraindications:
• Serious back problems
• Knee issues
• Ankle problems
• Avoid this pose unless you have the assistance of an experienced instructor.

4. Viparita Karani

Viparita means turned around, reversed, inverted; karani means doing, making, action. This is every body’s favorite pose. It is not only good for relaxation, but I could write an entire blog on the benefits this pose has when it comes to your lymphatic (immune) system. Proper propping is a must here. Go for the joy, bliss and just ahhh factor.

Steps:
1. Take two folded blankets placing the raw edges against a wall. Sit with your right side against the wall or headboard and your back against the blankets. Exhale, and with one smooth movement, and swing your legs up onto the wall or headboard as your bottom comes up onto the blankets and your shoulders and head slide down onto the bed.
2. Your sitting bones don’t need to be right against the wall, but they can be “dipping” down into the space between the support and the wall or headboard.
3. Lift and release the base of your skull away from the back of your neck and soften your throat. Open your shoulder blades away from the spine and release your hands and arms out to your sides, palms up.
4. Keep your legs relatively firm, just enough to hold them vertically in place. Release the heads of the thigh bones and the weight of your belly deeply into your torso, toward the back of the pelvis. Soften your eyes and turn them down to look into your heart.
5. Stay in this pose anywhere from 5 to 15 minutes. To come out of the pose, slide the legs down the wall (headboard), bend the knees and slowly sit up.

 

Variations:
• If you have enough wall space, you can slide your legs apart into a wide “V” to stretch your inner thighs and groins.
• You also can bend your knees, touch the soles of your feet together, and slide the outer edges of your feet down the wall, bringing your heels toward the pelvis.
• Then you can push your hands against the top inner thighs to stretch the groins.
• Remember, however, never push on your knees to open the groins.

Benefits:
• Anxiety
• Arthritis
• Digestive problems
• Headache
• High and low blood pressure
• Insomnia
• Migraine
• Mild depression
• Respiratory ailments
• Urinary disorders
• Varicose veins
• Menstrual cramps (performing pose during menstruation)
• Premenstrual syndrome
• Menopause
• Relieves tired or cramped legs and feet
• Gently stretches the back legs, front torso, and the back of the neck
• Relieves mild backache
• Calms the mind
• Helps drain lymphatic system

Contraindications
• During menstruation
• Serious eye problems
• Glaucoma
• Serious neck problems
• Serious back problems

5. Savasana

Sava means corpse (Corpse Pose). This is a great way to balance your prāna before you move to your favorite sleep position.

Steps:
1. From a seated position, roll down one vertebrae at a time, flex the knees as you roll down. Once your back is on the bed, straighten the legs. Allow the legs to open naturally. Lightly lift your buttocks off the bed by pushing down with your hands and lengthen through the lumbar spine. Lower the buttocks back to the bed.
2. Dorsi flex the right foot and lengthen the leg. Plantar flex the foot and hold for a couple of seconds. Then relax muscles in the leg, the ankle, and toes. Do the same for the left leg. Allow the calf and inner thigh to release. Leg may turn outwards naturally.
3. Lengthen the arms above your head for a long stretch, and then take them towards the ceiling as you open up your back, allowing the shoulder blades to stretch away from the spine. Bring the hands down by your sides with the palms facing the ceiling. Spread the fingers and then relax the shoulders and hands.
4. Bringing the chin to the chest, stretch the neck. Then lay the head back to the bed. Relax the jaw and soften the tongue off the top of the mouth.
5. Taking long deep breaths, allow the body to release any tension that remains in the body.
6. Stay in Savasana for 5-15 minutes. When you are ready to come out of the pose, take a couple of deep breaths, wiggle toes and fingers, and when ready, roll to the right side for a couple of breaths. By pressing the left hand into the bed, slowly push yourself up to seated position.

 

Modifications and propping:
• You can use a folded blanket or towel under the neck for comfort. You can also use an eye cover to help with relaxation.
• If it hurts your lower back to keep legs straight, you can place a folded blanket or bolster under the knees.
• If it hurts legs to allow them to turn outward, you can use a strap around the feet to keep the hips turned forward.

I think you will enjoy your “before you go to bed” poses so much that upon waking, you will want to do a few more asana to transition into the day centered and balanced. Watch for my next article on Yoga Asanas to do in Bed when you Wake up.

Source: curejoy.com

Top 14 Home Remedies Using Tea

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Tea is perhaps one of the best known beverages known in Indian households. Sip it hot or relish a tumbler of ice-cold tea, drinking tea is always refreshing. But did you know that tea can be used for treating a variety of problems at home? Keep reading to know the top fifteen home remedies that involve the use of tea.

Sunburn relief: Did you know that wet tea bags are effective in soothing sunburns? For a complete body sunburn treatment, the best idea would be to prepare a tea bath and soak in its goodness.

Tired eyes: Tired eyes look puffy and dull. So, why don’t you soothe them with some wet tea bags? Indeed, tea bags are very efficient in relieving tired eyes, almost as competent as cucumber slices and slices of potato! Your eyes would instantly brighten up.

Toothache: Suffering from pain in gums and tooth ache? Prepare peppermint tea and add a pinch of salt. Use this antiseptic natural mouthwash for soothing the ache.

Bleeding gums: If your child has lost a tooth and is experiencing bleeding gums, put a wet tea bag (cold) in the mouth, on the area where he or she has lost the tooth. This treatment would help in reducing the bleeding and soothing pain.

Foot Odor: Well, if foot odour seems to be a perennial reason for embarrassment, make sure that you soak your feet in a tub of strongly brewed tea, everyday for about twenty minutes. This practice will surely relax your feet and help you get rid of that unwanted stick!

Bad breath: Gargling several times a day with strong tea can be useful in preventing bad breath.

Menstrual Cramps: Chamomile tea increases glycine levels, an amino acid that calms muscle spasms, thereby reducing the pain caused by stomach and back aches as well as helping to reduce and even relieve menstrual cramps in women.

Cold and Flu:  Ginger can stimulate your circulation, which will help your body get rid of a cold faster. It’s also been shown to reduce nausea. To make the tea, mix 2/3 cup of boiling water with 2 teaspoons of grated ginger and 1 teaspoons of honey.

Stuffy Nose: If you have stuffy nose then a cup of warm tea can ease the pain and discomfort. Hot tea, particularly sage tea, may reduce the blockage in your nose.

Sore throat: Teas can help ease sore throats. Hot tea like ginger tea can give a lot of relief from an achy and sore throat. Toss some ginger flakes in your regular tea and allow the tea to brew in the ginger for 5 minutes. The ginger tea will help to soothe the throat and give relief from an achy and sore throat.

Headaches: Herbal tea is helpful in reducing headaches and migraines. A warm cup of herbal tea made with peppermint, vervain or lemon balm will relieve a headache.

Gas and bloating: Ginger tea is also a natural remedy for heart burn, as well as helps relieve stomach gas and bloating.

Weight Loss: Green tea is widely used globally as an antidote to lose weight. The “catechins” present in the green tea produces thermogenesis, which is the panacea for losing weight.  It is advisable to sip at least 3 cups of green tea for this purpose.

Banish indigestion: Mint tea is a super way to ease stubborn indigestion and gas and to quell nausea and vomiting. Peppermint contains the digestive aid menthol. Use 1 tablespoon of mint leaves (or more, according to taste) per cup of boiling water. 

Tea is so much more than just a beverage! Whether you want a natural mouthwash, or you want a natural mosquito repellent, the range of use of tea leaves is wide; so, use them easily in a variety of home remedies to reap the best benefits.

Source: theindianspot.com

A Killer Arm Workout You Can Do At Home

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“Your arms are one of the first muscles to show toning results after starting a weight training routine,” says Adam Kant, owner of Intrepid Gym in Hoboken, New Jersey. “You don’t have to be lifting heavy to tone up (although it tends to show results faster if you do!)—doing lightweight movements with higher reps will help firm everything up ASAP.” Here’s how to sculpt your arms without stepping foot in the gym:

What you’ll need:
A yoga mat or towel to stand on
Two dumbbells (5-10 pounds)
A kettlebell (15-20 pounds)

The routine: Perform 3 rounds, 12 reps per move, 2-3 times per week. Pair with a cardio workout for optimal results. And try not to rest in between moves or rounds, to keep up your heart rate and those calories burning! (Keep up the good work with a fitness plan made for your crazy schedule; in just 10 minutes a day, you can transform your body with Prevention’s Fit In 10 DVD!)

1. Push-Ups

“Push-ups are a classic move that really get the job done!” says Kant. Start out parallel to the floor in a plank position then lower your body, bending your elbows until your chest touches the floor. Return to starting position and repeat. “If this is too challenging for you, rest your knees on the floor for an assisted push-up.”

2. Kettlebell Swings

“Kettlebell swings are an amazing full body exercise,” says Kant. “They work your core more than you realize, while also toning your arms at the same time.” Stand with your feet hip-width apart, holding the kettlebell with both hands in front of your body, arms loose. Bend your knees slightly, keeping your weight in your heels. Slightly swing the kettlebell through your legs toward your rear then explode with your hips forward sending the kettlebell up toward the ceiling, overhead or at least chest-height. Be sure to keep your arms straight and extended throughout the entire exercise. Bring the kettlebell back to the start position between your legs and repeat, using the momentum you’ve built up! “Remember to keep your weight in your heels and your core tight the whole time,” says Kant.

3. Triceps Kickbacks

Stand with your feet hip-width apart. Hold a dumbbell in each hand at your side. Bend your upper body at your waist slightly to make a 45-degree angle. Push the dumbbells back until they are parallel with your lower back. Return them to the start position, bending your elbows, bringing the dumbbells in line with your chest.

4. Dumbbell Shoulder Presses

Stand with your feet hip-width apart, bring the dumbbells (one in each hand) up to your shoulders. With a slight bend in your knees, thrust the dumbbells up overhead to meet at the top. Return to the starting position with dumbbells at your shoulders and repeat.

5. Floor Bench Presses

Lie on the floor, knees bent with a flat back. Hold a dumbbell in each hand, press them toward the ceiling then lower the weights until your triceps touch the floor. Repeat.

6. Plank Rows

Start in a plank position, holding a dumbbell in each hand on the floor. Row one dumbbell up until it reaches your waist. Return to floor and repeat on other side. “To up the intensity, complete a push-up between the rows,” suggests Kant. “It’s called a ‘man maker.’ ”

Source: prevention.com

Foods That Will Help You Get A Flat Stomach

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Curejoy Expert Dipti Mothay Explains:

Stomach fat can be due to an array of factors. Lack of exercise, over sleeping the afternoons, as well as an unhealthy diet and lifestyle may collectively lead to this particular state. Here are the surprising foods for quickly shrinking your tummy, which will help you shed inches and pounds and also to banish the bloat.

Foods for a Flat Stomach

Salmon: Salmon is an excellent source of Vitamin D. Insufficient blood levels of Vitamin D have been linked to obesity, including abdominal obesity. The omega-3 fatty acids in salmon and other fatty fish can also help flatten your belly.

Eggs: If you want to lose some fat around the middle, eggs are a great way to start your day. Eggs provide Vitamin D and choline known for playing a role in fat metabolism.

Cucumbers: Cucumbers are loaded with water and naturally low in calories to help with hydration and weight management. One whole cucumber has just 45 calories and eating them can also help you fight belly bloat.

Fennel Seeds: Dried fennel seeds are very nutritious, containing fiber, magnesium, calcium and iron, and they have long been used as a digestive aid. Fennel helps to relax the gastrointestinal muscles, which helps trapped gas pass to alleviate bloating.

Greek Yogurt: Yogurt is a good source of calcium, a mineral that slows production of the hormone cortisol, which encourages belly fat.

Olive Oil: Healthful monounsaturated fats found in olive oil could potentially switch on genes related to the burning and storage of fat.

Whole Grains: Whole grains including quinoa, popcorn, oats and wheat — can help flatten your tummy. The USDA recommends healthy adults consume about six ounces of total grains per day, and that at least half of those grains should be whole grains.

Water: Drinking enough water is helpful to flatten your tummy. Water is essential for moving fiber through the GI system and preventing constipation.

Source: curejoy.com

The Best Breakfast For Your Daily Activities

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What you eat after rolling out of bed has the power to banish cravings, turbo-charge energy, and keep your waistline in check.

Breakfast munchers eat 12 percent healthier throughout the day, according to data from the app Eatery (by Massive Health), which tracks users’ daily chow-down habits. “Skipping breakfast makes you more likely to overindulge at your next meal or eat mid-morning snacks that are high in calories and sugar to ward off hunger until lunch,” says Amari Cheffer, R.D., owner of Eat Chic Chicago.

And if the a.m. is your time to exercise, you especially need to nosh. When you wake up, blood sugar levels and carb stores are way down, explains sports dietitian Michele Macedonio, R.D. Breakfast provides what your brain needs to feel alert and what your muscles need to perform at their best—so you feel zippy on the treadmill instead of fatigued and, well, just blah.

Don’t reach for just any cereal or oatmeal, though. Different morning routines call for different morning meals. Whether you’re trying to drop 10 pounds or rip through an a.m. BodyPump class, one of these eight yummy, satisfying breakfasts will start your day on a high note.

THE BEST BREAKFAST IF YOU…
STRENGTH TRAIN IN THE A.M.

Make muscle-building protein a priority, Macedonio says. Combine 1/4 cup each granola, rolled oats, chopped almonds, raisins or dried cranberries with low-fat milk. (Feel free to eat half and save the rest for tomorrow, depending on your calorie needs.)

After you leave the gym, aim for another 20 grams of protein, as studies show this is ideal for kick-starting the muscle-repair process. Try 6 ounces of fat-free or low-fat ricotta cheese, a cup of fat-free or low-fat Greek yogurt, or 3 ounces of sliced roast beef or roasted chicken.

THE BEST BREAKFAST IF YOU…ARE TRYING TO LOSE WEIGHT

Repeat after us: A grande skinny caramel macchiato is not a breakfast. For the same wake-you-up buzz of caffeine and healthful antioxidants and no calories, have green tea. Then make one or two eggs—the whole thing, not just the whites since more than half of the fill-you-up protein is in the yolk—with a piece of fruit such as an apple or a cup of raspberries. This all clocks in between 135 to 240 calories and has 7 to 14 grams of protein and 4.5 to 8 grams of fiber to provide staying power until lunch, Cheffer says.

THE BEST BREAKFAST IF YOU…STILL FEEL FULL FROM DINNER

First things first: Eat! “That will keep your metabolism going,” Cheffer says. Nibble on something light within an hour of waking up such as a piece of fruit. And next time push back dinnertime. Eating two to three hours before going to sleep—including snacks—will give your body ample time to digest everything before the a.m.

THE BEST BREAKFAST IF YOU…DO CARDIO IN THE A.M.

Your muscles run on carbs as their main source of fuel when your heart’s pumping while you run, spin, or sweat on an elliptical, so eat an hour before your exercise to boost energy and allow your body time to break down your meal. Swirl fat-free or low-fat yogurt into oatmeal and top with fresh fruit or raisins. (if you have less time, a fruit and milk or yogurt smoothie wins points for easy digestibility.)

Post-workout, enjoy a mix of carbs to replenish glycogen stores and protein to maximize muscle repair, ideally within 30 minutes of your cooldown—this is the prime time when muscles are like a sponge, absorbing all those powerhouse nutrients. A 100-calorie whole-wheat sandwich, spread with a thin layer of peanut butter and topped with a bit of honey or jelly is an easy choice, Macedonio says.

THE BEST BREAKFAST IF YOU…WILL HAVE A LATE LUNCH

Slow-digesting fiber and protein are your best friends when you want to quash stomach rumblings. Shoot for 7 to 10 grams of fiber and 15 to 20 grams of protein, which can deliciously be reached with a pseudo-parfait of a cup of fat-free or low-fat Greek yogurt, a serving of high-fiber cereal (look for those that pack at least five grams per serving), and fresh or frozen blueberries.

THE BEST BREAKFAST IF YOU…CAN’T STOMACH A LOT OF FOOD

The last thing you want is something that sits like a rock in your gut, so an easy-to-digest smoothie is the way to go. Keep it healthy by blending frozen fruit and milk or a non-dairy alternative. Or buy a bottled one that contains less than 30 grams of sugar per serving and protein to slow the rate at which your body absorbs that sugar and keep you fuller longer, Cheffer says. Either way, sip slowly through the morning for a dose of important vitamins and minerals.

THE BEST BREAKFAST IF YOU…ARE ON THE GO

On Sunday, prep Macedonio’s favorite eat-on-the-run option for the week: Mix a whole-grain, high-fiber, low-sugar cereal (she likes Mini Shredded Wheat, Cheerios, or Chex); nuts (soy nuts, peanuts, or almonds); and dried fruit (raisins or cranberries), and portion out one-cup servings into sandwich bags. On your way out the door in the morning, grab a bag and a single-serve carton of low-fat milk. Or bake up a half-dozen fiber-rich breakfast muffins and freeze. Take one out the night before to thaw, or defrost it in the toaster oven when you wake up. Both options offer that perfect combo of carbs and protein that helps kick your brain into gear and satisfies your hunger.

THE BEST BREAKFAST IF YOU…PRACTICE YOGA IN THE A.M.

Breakfast isn’t one-size-fits-all for yogis. Intense, athletic-style classes call for any of the options listed previously for cardio or strength workouts. Since milder versions of yoga typically don’t burn as many calories, Macedonio recommends a piece of fruit or container of applesauce before heading to the studio to pump up energy without weighing you down during an inversion.

Following any type of downward dog session, chopped fruit stirred into a container of fat-free or low-fat plain yogurt is a good bet, as it delivers (say it with us) carbs and protein to recharge your body.

Source: eatthis.com

The Perfect Post-Workout Meals

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Eating quality food post-workout is crucial…you know, if you expect to make gains and stuff. The science on recovery is a little War-and-Peace-y in its complexity but you can boil it down to a few nutritional musts: in order to optimize your results, you need to replace the amino acids and glycogen lost during your workout.

Starting the muscle building process by increasing protein synthesis and nitrogen retention requires a quick dose of the right protein and carbohydrates. But we can’t (and shouldn’t) always rely on plain protein shakes, chicken and rice. It’s boring and an absolute affront to your flavor-deprived palate. Besides, your body prefers a wide variety of nutrient-dense foods. Try these six post-workout muscle-building meals that taste great and get results.

MEAL 1: PROTEIN PANCAKES

 

How To: Mix four egg whites, ½ cup rolled oats, ½ cup cottage cheese, 1/8 teaspoon baking powder and ½ teaspoon pure vanilla extract. Cook on a preheated griddle on medium to low heat, until it bubbles then flip and cool another 30-60 seconds. Top with fresh berries or banana slices.

The Perks: These pancakes pack a mean protein punch without a ton of carbs, perfect for those looking to retain muscle tissue when trying to lean up. The medium- and slow-digesting proteins help keep a steady stream of amino acids to stay more anabolic.

Calories: 421 | Protein: 51 g | Fat: 6 g | Carbs: 39 g

 

MEAL 2: BEEF AND SQUASH WITH MARINARA

How To: For those looking to satisfy that deep, aching post-workout hunger, this one is for you. Cook up eight ounces of lean grass-fed beef with salt and pepper to taste. Cook one whole butternut squash for 30-45 minutes until soft. Mix them together in the pan when done and add four ounces of your favorite marinara sauce.

The Perks: If you are training hard and with more volume than usual, chances are your appetite is up as well. The creatine replenishes your explosive energy stores and extra fat from the beef helps keep you satisfied and full of calories. The starchiness of the squash digests slowly and helps keep hunger at bay.

Calories: 628           | Protein: 70 g | Fat: 18 g | Carbs: 38 grams

 

MEAL 3: TUNA AND CRACKERS

How To: Take a can of yellow fin tuna and add a handful (1/2 cup) of crushed up whole grain crackers. For flavor, add pepper, a dab of extra virgin olive oil, mustard, and chopped up pickles.

The Perks: This one is perfect to utilize on-the-go for those working out on their lunch break at work, or those who have to endure an epic commute home from the gym. It is also simple and cost effective. The crackers add some needed carbs, helping to spike your insulin levels to drive nutrients into your muscles.

Calories: 379 | Protein: 41 g | Fat: 13 g | Carbs: 24 g

 

MEAL 4: HIGH-PROTEIN OATS ON-THE-GO

How To: Add ½ cup of rolled oats, 1-2 scoops of your favorite whey protein powder (we suggest vanilla), ½ cup of frozen or dried fruit, and slivered almonds. Add ½ cup of water or skim milk and let it sit overnight in the fridge. Add cinnamon or stevia to add more flavors.

The Perks: Another great convenience food, this dish is best for morning trainers. Oats and whey have been a bodybuilding staple forever, but often times are bland and burnt out. By adding some fruit, natural sweetener and almonds, you gain a whole new appreciation for oatmeal. The balance of carbs and protein make it great for those looking to build mass and those watching the leanness scale.

Calories: 422           | Protein: 31 g | Fat: 12.5 g | Carbs: 48 g

 

MEAL 5: EGG SCRAMBLE

How To: Scramble four whole eggs with two added egg whites. Add one cup of chopped mixed veggies. Spinach, onions, mushrooms and red bell peppers are good additions. For more protein, add ¼ cup of diced lean ham or bacon. If you need (or want) more carbs, add a piece of fresh fruit on the side.

The Perks: Breakfast for dinner? Uhhh…yes. Plain egg whites just get too boring, forcing you to ditch your high-protein meal for a Krispy Kreme when you are burned out on traditional bodybuilding foods. Keep the yolks for the extra omega-3 fats, vitamins and minerals. Make them taste good with some bacon (turkey bacon is a great, lower-fat option) and increase nutrient density and texture with the veggies. Nothing says post-workout breakfast like eggs. This post-

 

MEAL 6: CHICKEN AND SWEET POTATO HASH

How To: Grab a large chicken breast (about 8 ounces) that is already cooked and dice it up and throw it in a pan with olive oil. Add ½ cup of diced sweet potato, 1/2 cup of diced apples and add cinnamon, salt and pepper to taste. You can make an even bigger batch to store in the fridge to use through the week.

The Perks: Chicken and sweet potatoes, gourmet recovery style. Sweet potatoes are the perfect bodybuilder carb that slowly digest to keep your energy levels high and insulin spike just enough to feed the muscles but not the fat stores.

Calories: 300 | Protein: 51 g | Fat: 5 g | Carbs: 30 g

Source: muscleandfitness.com

 

 

6 Moves for Stronger Knees

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If you suffer from knees that feel like they have been bludgeoned with a scalding hot tire iron, you are not alone. One study from Gallup-Healthways found that 26% of the adult population in the US suffers from knee pain.

 Causation can be varied. Over use, under use, mobility restrictions and muscular imbalances are some of the big factors than can factor in to knee pain.  Whatever the reason, you don’t have to live with it. Try adding these exercises and stretches to your daily warm-up routine.
Follow these techniques to strengthen your knees for optimal weightlifting performance.

1) ANKLE BAND DISTRACTIONS

One of the main functions of the ankle is to hinge, enabling the knee and hip to synergistically work together in creating movement. Stiff, rigid ankles are common, which can lead to injury and discomfort. Band distractions serve to “floss” stubborn joints. They can enhance range of motion, get nutrients into cartilage and alleviate pain.

 

How To Do It:

Loop one end of a band around a sturdy base and the other around your ankle. Drop into staggered stance, with the banded leg in front of the non banded leg. Inch out until you feel tension and then drive the knee forward as far as you comfortably can. Keep the banded foot firmly on the ground (not up on your tippy toes) Feel free to rotate the ankle side to side as you drive the knee back and forth. Repeat on both sides for 45 seconds each.

2) ROLL OUT YOUR SHINS

Foam rolling is a tremendous tool for soft tissue work. Fitness enthusiasts use it for their hips, lower back and other trouble zones that can get irritated with frequent use. But there is an area that I rarely see being attacked in my day to day gym-goings- The shins. Perhaps it’s because it’s a tougher group to really hit, or just an oversight because it typically doesn’t feel horrendous. But don’t simply blindly chase pain. Even if that area doesn’t hurt, it could be a big factor contributing to knee issues. In my experience (not 100% mind you) people who suffer from some degree of anterior knee pain feel a great deal of discomfort while trying this movement.

How To Do It

Get into a pushup position with a roller at the base of your ankles. Turn your toe in towards the midline of your body in order to expose the muscles of the shin and address them. Press your shins firmly down on the roller and gradually inch up towards your knee. You completely control the pressure in this movement. For more intensity really lay your body weight into the foam, for less ease back on the throttle. I like trying to move my foot up and down during the rolling and search for hot spots. 45 seconds to a minute on each leg should suffice and free up those important lower leg muscles.

3) WALL QUAD STRETCH

The wall based quad stretch is a tremendous bang for your buck move that can be done just about anywhere. Got a wall? Good you can do this exercise.  The beauty in this stretch is that it hits the front of the foot, ankles, shins, quads and knees.

How To Do It

Get up against the wall (facing away from the wall) in the bottom of a lunge position. Flip your back foot up against the wall with your toes on the actual surface of the wall. Your back knee is the axis point and really determines how much of a stretch you will get during this exercise. The closer the back knee is to the wall the more of a stretch there will be through the foot, ankle and quads. If you are looking to get a little adventurous and want to stretch the hip flexors out, focus on pushing the hips forward.

4) HAMSTRING FLOSSING

The muscles in the hamstring group (semitendinous, bicep femoris and semi membranosus) all cross the knee joint. Issues in any of these muscles can cause knee pain in the posterior (rear) portion of the knee and leg.

How To Do It

Get a hold of a tennis or lacrosse ball and a sturdy box or ledge of about mid thigh height. Sit on the box and place the ball underneath the leg, firmly on the hamstrings. Extend and bend the knee while applying pressure to the muscle. Let the ball go up and down the back of the leg while you continue flexing and straightening the leg. One minute on each leg should have your hamstrings and knees feeling like gold.

5) BAND TKE

A classic rehab exercise, the Terminal Knee Extension serves as a great low impact quad activator. It can get blood flowing to the knee and quad to prepare your lower body for training.

 

How To Do It

Take an exercise band and loop it around a sturdy base. Step into the band with one leg and place it just above the top of the knee. Walk out and get some tension in the band. From there bend and extend the knee, really focusing on straightening the knee completely and contracting the quad as hard as you can. Perform for 25 reps on each side and get ready to feel a ton of blood rush to that area.

6) TFL DISTRACTION

The TFL (Tensor Fasciae Latae) is a small muscle located at the side of your hip just below the crest of your pelvis. When tight and bound up this nasty little bugger can affect the knee by pulling through the IT band and causing pain on the outside of the knee.

How To Do It

Again, we will make use of the versatile exercise band. Loop one end to a stationary object and loop the other end right underneath your butt. Get into a kneeling position with the banded leg in the back and the other leg in front of you (envision a kneeling lunge). Keep your torso tall and turn the banded leg out (internally rotating the hip). When you rotate the leg out you are really able to appropriately address the TFL as it’s a difficult area to stretch.  Squeeze the glute on the banded leg side to really stretch the heck out of the TFL.

Knee pain is no laughing matter and can rob the fun out of rewarding physical activities. Getting a thorough examination from a doctor or physical therapist is always recommended. But, if time or financial issues are a consideration then hopefully these exercises and stretches can serve as a way to alleviate some of the pain and get you squatting and lunging like a pro.

Source: muscleandfitness.com

Best Ways to Lose Water Weight Now

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You’ve been working hard, killing your ab workouts, and sticking to your meal plan to reduce that pesky body fat. You’ve even skipped those late night food runs with your buddies, but your abs still aren’t showing. What gives? It could be that your body is holding water. That’s right, subcutaneous fluid stored in your cells, causing your skin to have a puffy, inflated look, and ultimately covering any muscle definition you may have earned.

There are a number of factors that cause water retention – too much sodium, supplements, and even dehydration – to name a few. There is good news though, you can naturally help your body get rid of that extra water so that you can reveal those hard-earned abs. Note: flushing excess water to reveal muscle definition will only work if you have a low body fat percentage. If you don’t fall into that category just yet, work on getting there before you blame water weight for hindering your reveal. Check out these tips to help you showcase that six-pack.

 

1. REDUCE SODIUM

An almost guaranteed way to store extra water is by having a diet high in sodium. The more sodium you intake, the more water your body will hold. Be sure to read nutrition labels and avoid foods that are high in sodium such as processed foods like soups, canned foods, frozen meals, seasonings, and condiments.

 

2 DRINK MORE WATER

It may be counterintuitive, but you can avoid water retention by increasing the amount of water you drink. The body needs water to flush out our cells, and if the body isn’t getting enough, it will store water until it gets enough. Providing your body with a sufficient amount of water will allow it to perform optimally.

 

3. SWEAT IT OUT

As we know, sweat is simply water that’s stored in the body. If you have excess water weight, working out hard and sweating will help shed it. Keep in mind that the weight will come back as soon as you rehydrate. With that being said, it’s a good method to use if you have an event coming up and need to shed a little weight.

 

4. WATCH YOUR SUPPS

Creatine is a common supplement for those that want to add size to their frame — and it’s great for that. Creatine pulls water into the muscle, which increases protein synthesis. While taking creatine, you can expect water weight gain from two to four pounds. If you want to look shredded, you might want to stop taking it at least a week prior.

 

5. LOSE THE LIQUOR

Alcohol is dehydrating — that may sound like a good thing. However, if your body is dehydrated due to alcohol consumption, it’s more prone to hold onto water from any other source to try and compensate for fluid loss. It’s best to avoid alcohol of any sort if you want well-defined muscles, especially if you’re prepping for an event. You’re better off to save the alcohol consumption for after the event.

 

6. EAT ASPARAGUS

Little known fact is that asparagus are a natural diuretic. They’re also a great source of fiber as well as vitamins A, C, E and K. When preparing these, make sure you skip adding salt or salted butter.

7. DRINK CRANBERRY JUICE

Cranberry juice is a natural diuretic that will not only flush excess water from your body, but toxins as well. Try to opt for cranberry juice concentrate versus cranberry juice cocktail to avoid unnecessary added sugar.

8. TAKE A MULTIVITAMIN

Lack of certain micronutrients such as vitamin B1 and B6 can lead to unwanted water weight. Be sure to take a multi-vitamin to ensure you’re getting all necessary nutrients to help your body work optimally.

9. TRY DANDELION ROOT

Dandelion is an herb that has properties that can increase urine production, which makes it a natural diuretic. It also helps remove excess toxins from your blood and supports liver function.

Source: muscleandfitness.com

 

 

 

23 Insanely Clever Ways To Eat Cauliflower Instead of Carbs

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1. Cheesy Cauliflower Breadsticks

Some genius did the obvious move and turned cauliflower pizza crust into cauliflower breadsticks. You know, like Papa John’s but… not.

INGREDIENTS

  • 4 cups of riced cauliflower (about 1 large head of cauliflower)
  • 4 eggs
  • 2 cups of mozzarella cheese (I used a Tex Mex blend because that’s all I had)
  • 3 tsp oregano
  • 4 cloves garlic, minced
  • salt and pepper to taste
  • 1 to 2 cups mozzarella cheese (for topping)

 

2. “Everything Bagel” Cauliflower Rolls

I mean, the “everything” overpowers the “bagel” either way.

Ingredients

1. 1 head cauliflower, riced (about 3 cups)

2. 2 tbsp almond flour

3. 1 tbsp coconut flour

4. 1 tbsp organic corn meal (not paleo- you can sub almond flour)

5. 2 organic eggs

6. 1/2 tsp garlic powder

7. 1/4 tsp Himalayan sea salt

“Everything” Topping

1. 1/2 tsp poppy seeds

2. 1 tbsp sesame seeds

3. 1 tsp dried minced garlic

4. 1 tbsp dried minced onion

5. 1/2 tsp Himalayan sea salt

 

3. Bacon Cheddar Cauliflower Chowder

White potatoes, you’ve officially been replaced.

Ingredients

  • 8 slices center-cut bacon, chopped and divided
  • 1/2 small onion, chopped OR 1 teaspoon onion powder
  • 1 celery stalk, chopped
  • 2 garlic cloves, minced
  • salt & pepper
  • 4 cups shredded or grated cauliflower (1/2 large head)
  • 2 Tablespoons water
  • 2 Tablespoons gluten-free or all-purpose flour
  • 2 cups chicken broth, divided
  • 2 cups 2% milk
  • 3-4 dashes hot sauce (or more or less)
  • 2-1/2 cups (12oz) shredded sharp cheddar cheese, divided
  • 2 green onions, chopped (optional)

 

4. Pepperoni Pizza Cauliflower Casserole

All I see here is so much cheese. And that’s OK.

INGREDIENTS

For the Puree

  • 1 medium head of cauliflower
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Butter
  • 8 slices pepperoni
  • ¼ cup shredded mozzarella cheese
  • salt and pepper to taste

For the Casserole

  • 12 slices pepperoni
  • ½ cup shredded mozzarella cheese

 

5. Vietnamese Cauli-Fried Rice

Faster than ordering Seamless. (Well, probably.)

Ingredients:

For the Nước Chấm dressing

1/4 cup water

2-3 tablespoons fresh lime juice (to taste)

2 tablespoons fish sauce

1 tablespoons + 1 teaspoon honey (omit for 21DSD & Whole30)

1/2 teaspoon apple cider vinegar or coconut vinegar

Chili flakes optional

For the fried rice:
3 cups of grated cauliflower (about 1 large head)
2-3 tablespoons coconut oil or preferred cooking oil
1 cup carrots, diced
1 cup onion, diced
3-5 garlic cloves, minced
1 cup asparagus, diced
1 cup sausage, chopped (traditionally Chinese sausage is used, I used Kielbasa)
1 cup raw shrimp (about 9 large 16 count shrimp, raw or cooked) chopped
2 large eggs, cracked & lightly beaten
1/4 cup spring onions, chopped
1/4 cilantro
Coarse sea salt and cracked pepper to taste

6. Skinny Baked Cauliflower Tots

Doesn’t have the same ring as “Tater Tots,” but I’m willing to overlook that. (Note: there are bread crumbs in the recipe, so it’s not totally low-carb.)

INGREDIENTS

  • 2 cups cauliflower florets
  • 1 large egg
  • ½ cup onion, minced
  • ¼ cup bell pepper, minced (optional)
  • ½ cup cheddar cheese, shredded
  • ¼ cup Parmesan cheese
  • ¼ cup breadcrumbs
  • ¼ minced cilantro or parsley (optional)
  • salt and pepper to taste
  • cooking spray or oil

 

7. Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce

 Ingredients:

Cauliflower Rice Lettuce Cups

 

  • 1 tablespoon coconut oil
  • 2 cloves garlic, mined
  • 5 green onions, sliced
  • 2 small red bell peppers, finely diced
  • 2 small green bell peppers, finely diced
  • 5 ounces shiitake mushrooms, chopped
  • 2 large carrots, shredded (about 2 cups)
  • 1 lime, juiced
  • 2 tablespoons reduced sodium soy sauce or tamari
  • 1/2-3/4 teaspoon salt
  • 1 head cauliflower, shredded
  • Iceberg of Bibb Lettuce, for serving
  • Cilantro and chopped peanuts, for topping

Sriracha Peanut Sauce

  • 1/2 cup natural salted peanut butter
  • 1 cup light coconut milk
  • 3 tablespoons agave nectar
  • 1/2 teaspoon sea salt
  • 1 tablespoon brown rice vinegar
  • 1 tablespoon sriracha

8. Cauliflower Crust Grilled Cheese

OMFG. This is real.

Ingredients

Makes 2 grilled cheese sandwiches
Cauliflower crust “bread” slices
1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
1 free-range organic egg, lightly beaten
½ cup / 1.7 oz / 50 gr shredded mozzarella cheese
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper

Grilled cheese
1 tablespoon butter, room temperature
⅓ cup / 3 oz / 85 gr sharp cheddar cheese, grated/shredded, room temperature

9. Cauliflower Pizza Bagels

 These are truly something else.

Ingredients

1. 2 eggs
2. 1 cup Mozzarella
3. 1 cup Cauliflower riced
4. 25-30 slices pepperoni cut into quarters
5. 1/2 tsp fennel seed
6. 3/4-1 tsp Garlic powder (depending on preference)
7. 1/2 tsp Crushed red pepper
8. 1 large slice tomato diced

10. Cauliflower Rice Tabbouleh Salad

Ingredients

  • 3 cups cauliflower “rice”
  • 2 cups diced tomatoes
  • 1 cup chopped cucumber
  • 1 shallot, minced
  • 1 cup parsley, roughly chopped
  • 1 cup fresh mint, roughly chopped
  • Juice of 1-2 large lemons
  • 2-4 tablespoons avocado or olive oil
  • Salt and pepper, to taste

 

11. Cauliflower Couscous with Leeks and Sundried Tomatoes

 Same deal as the cauliflower rice, but calling it couscous makes it taste more Mediterranean.

INGREDIENTS

1 cup sun-dried tomatoes
4 heaping cups of cauliflower “cous cous”
2 cloves of garlic, minced1 tablespoon grape seed oil
1 cup thinly sliced leeks– sea salt
and fresh cracked black pepper

12. Cauliflower Hash

Cauliflower also cooks faster than potatoes. So, double WIN.

Ingredients

  • 2 tablespoons olive oil
  • ¾ lb (350 g) cauliflower, chopped into small pieces
  • 1 medium onion, diced
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 3 tablespoons water
  • 1 large clove garlic, minced
  • 2 teaspoons lemon juice
  • 2 teaspoons minced fresh parsley leaves (for garnish)
  • Fried eggs, for serving (optional)

 

13. Cauliflower Pizza Crust

Utensils necessary, but that’s a small price to pay for a low-carb pizza option.

INGREDIENTS

  • 1 small to medium sized head of cauliflower – should yield 2 to 3 cups once processed
  • ¼ cup shredded Parmesan cheese
  • ¼ cup mozzarella cheese
  • 1 egg
  • ¼ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon basil or rosemary, minced (or dry)
  • ½ teaspoon oregano, minced (or dry)
  • 1 cup marinara sauce
  • 1-2 cups mozzarella cheese

14. Cauliflower Nachos with Harissa Cheddar Sauce

INGREDIENTS

Cauliflower Nachos1 head cauliflower
olive oil
kosher salt
1 red pepper
1/2 cup sliced black olives
1 cup marinated artichoke hearts, chopped
2 scallions, chopped
1/2 cup feta, optional
harissa nacho cheese (recipe follows)Harissa Cheddar Cheese Nacho Sauce

1 tbsp butter
1 tbsp flour
3/4 cup milk
1 cup shredded Natural & Kosher cheddar cheese
kosher salt, to taste
1-2 tsp harissa

 

15. Olive Oil, Garlic, and Romano Cheese Mashed Cauliflower

INGREDIENTS

Olive Oil, Garlic & Romano Cheese Mashed Cauliflower

1 head cauliflower
salt & freshly cracked pepper
4-6 cloves garlic, peeled
1/3 cup extra virgin olive oil
1/3 c cream
1/3 c grated Romano cheese
Salt & freshly cracked pepper

16. Cauliflower Tortillas

 Who wants to come over for taco night?

INGREDIENTS:

3/4 head cauliflower
2 large eggs
1/4 cup chopped fresh cilantro
juice from 1/2 lime (add the zest too if you want more of a lime flavor)
salt and pepper, to taste

17. Cauliflower Fritters

These are a swap for what, exactly? Latkes? Corn fritters? Croquettes? I really don’t know, but I know that they are totally, 100% delicious.

Ingredients:
1 medium size head (around 450 gr)
1/3 cup AP Flour
2 Large Eggs
2 Garlic cloves, finely chopped
4 tbs Cornmeal
1/2 tsp Chili Powder
1 1/2 tsp Salt
5 tbs Nutritional Yeast
Fresh Cilantro, chopped (2 tbs)
Fresh Black Pepper

18. Crockpot Cauliflower and Cheese

It’s really all about the cheese anyway. The macaroni was only ever a vessel. (Repeat that enough times and it might come true. Seriously, though, this stuff tastes great.)

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 can condensed cheddar soup
  • 1 (5 ounce) can evaporated milk
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon paprika
  • ¼ cup finely diced onion
  • 2 cups shredded cheddar

 

19. Cauliflower Protein Bread

 This is either the best low-carb recipe ever written or, in the wise words of T. Swift, “a nightmare dressed like a daydream.”

Ingredients

  • 575 grams chopped cauliflower (about 1 medium cauliflower)
  • 25 grams coconut flour
  • 45 grams unflavoured micellar casein* (substitute whey or rice protein isolate or 30 grams coconut flour)
  • 25 grams Grana Padano or Reggiano cheese, grated
  • 1 teaspoon sea salt
  • 1 teaspoon bicarbonate of soda
  • 1 large egg (52 grams, shelled)
  • 198 grams liquid egg whites (about 6 large egg whites)
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon chilli, smoked paprika, roasted garlic, or some finely chopped fresh herbs (optional)

 

20. Cauliflower Steaks With Cauliflower Purée

Because cauliflower on cauliflower is setting yourself up for happiness.

INGREDIENTS

  • One 1 1/2-pound head of cauliflower
  • 1 1/2 cups water
  • 1 cup whole milk
  • 2 tablespoons vegetable oil plus more for brushing
  • Salt and freshly ground pepper

 

21. Paleo Cauliflower Hummus

Chickpeas are great and all, but cauliflower is a pretty mighty substitute.

INGREDIENTS

2 cups steamed cauliflower
2 tbsp almond butter
2 cloves of garlic
1 tsp red pepper flakes
3 tbsp extra virgin olive oil
pinch of sea salt
splash lemon juice
sprinkle of paprika to garnish

22. Jalapeño and Cheddar Cauliflower Muffins

See ya later, cornbread.

INGREDIENTS

  • 2 cups finely riced, raw cauliflower **
  • 2 Tbsp minced jalapeno
  • 2 eggs, beaten
  • 2 Tbsp melted butter
  • ⅓ cup grated parmesan cheese
  • 1 cup grated mozzarella cheese
  • 1 cup grated cheddar cheese
  • 1 Tbsp dried onion flakes
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder
  • ½ tsp baking powder
  • ¼ cup coconut flour

 

23. Cauliflower Shepherd’s Pie

Ingredients

  • 1 head cauliflower, chopped into florets
  • 2 tablespoons fat (lard, tallow, ghee, coconut oil, etc)
  • 1 small onion, diced
  • 2 celery ribs, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 pound ground beef or lamb
  • ¼-1/2 cup homemade beef broth
  • 1 tablespoon homemade ketchup or tomato paste (omit if you don’t have a GAPS-legal or Paleo option)
  • 2 tablespoons chopped parsley
  • salt and pepper to taste
  • 2 tablespoons fat (lard, tallow, ghee, etc)
  • ½ cup shredded GAPS-legal cheese (omit for Paleo)

Source:  buzzfeed.com

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