Instant Pot Paleo Gyros

I have been lucky enough to get to travel to Greece. Even now I still remember the country being absolutely beautiful and the food was extremely delectable.

One of the things I fell in love with was the beef and lamb.  While there, I ate it two ways souvlaki or gyros, mainly because I was on a budget. #leohusband loves gyros but I don't eat grain anymore so when I do gyros I do one of two things.

If we are at a restaurant and I know ahead of time I'm going to eat gyros, I will slip a couple of butter lettuce leaves into a Ziploc and throw it into my purse.  Some restaurants are equipped to handle my request that my gyro is wrapped in lettuce leaves, but most are not.

You should have seen me at Chic-fa-lay asking them to wrap my grilled chicken in lettuce.  That poor teenager just didn't get it. HA!

Anyway, when I make gyro beef in the instant pot I either use it to top a salad with or I just skip the pita for me and wrap it in butter leaves.

Instant Pot Paleo Gyros

Toppings:

Butter or Iceberg Lettuce, to wrap the gyros in

Tomatoes

Red Onions, sliced into rings

Beef:

1 1/2 lbs beef chuck roast, sliced into thin quarter inch strips

1 large white or yellow onion, diced very fine

2 T olive oil

2 T garlic powder

2 t oregano

1T salt

1/2 tsp pepper

2 Tbsp fresh lemon juice

1/3 cup beef broth

Tzatziki Sauce:

1 cup plain Greek yogurt

1/2 large finely diced cucumber

2 T fresh dill

1 garlic clove, minced (Chronic Pain Warrior Tip: get the pre-minced garlic in a jar)
Juice of 1 lemon, about 2 and a half T

Salt and pepper to taste

Add beef, onion, oil, garlic powder, oregano, salt, pepper, lemon juice and broth to the Instant Pot. 

Cover and make sure the valve is sealed and pressure cook for 30 minutes.

While the beef is cooking make the Tzatziki sauce.

Now I know what you are thinking, yogurt is not Paleo. 

Correct, however, it does have significant health benefits that I feel outweigh the "it's dairy so we should hate it" category. Yogurt has so many good bacterial cultures that are beneficial so I feel the biggest problem is the lactose.  

Well, guess what Green Valley Organics has the most delicious lactose-free whole milk plain yogurt. Right now you can definitely get it at Whole Foods. I apologize to everyone that doesn't have a Whole Foods.

Technically I don't either, my closest one is a good 45-minute drive without traffic. I did see them on Amazon so maybe that will work for you.

Kroger stocks the Green Valley sour cream and cream cheese and I filled out the request to get the yogurt stocked. It's a little work but eating healthy is important to me so I made the effort.

Combine yogurt, lemon juice, cucumber, dill, salt, and garlic in medium bowl. Stir until creamy and combined. Salt and pepper to taste. Refrigerate until meat is ready.

When the instant pot finishes, do a 15-minute natural release. Open the pot and stir, add additional salt and pepper to taste

Serve beef on large lettuce leaves with the tomatoes, red onions, and top with Tzatziki.

I had so much Tzatziki leftover that I made impromptu gyro wraps with Thrive Market's Coconut Wraps and leftover ground beef. Fluffy Alarm Clock seriously wanted some.

Pink Himalayan Salt Paleo Brownies

Treat Yo Self Thursday comin at ya with a Paleo Brownie recipe that will make you say yum.

Pink Himalayan Salt Paleo Brownies

Ingredients
2 bananas
2 eggs
2 t vanilla extract
2 T coconut milk (or another nut milk)
½ c pecan pieces (you can also sub chopped roasted hazelnuts or chopped almonds)
1 c cocoa/cacao powder
¼ c raw unfiltered honey
½ t baking soda

Instructions
Preheat oven to 360 and spray a 9x9 inch baking dish.
Place everything in a food processor or blender except the nuts and baking soda and puree until smooth.

Pro Tip - scoop the cocoa/cacao powder into your measuring cup the way you would do with flour when you bake.  Level off with a knife.

Pulse in baking soda.
Drop in the chopped nuts and stir with a spoon.
Spoon/pour batter into prepared dish.
Bake for 25 minutes or until a knife comes out clean.
Let cool for about 10 minutes.
Cut into 9 pieces.
Sprinkle tops with salt.

They are a bit "banana" forward according to #leohusband but he loved that about them.  We found that an even sprinkle of Himalayan salt across the surface helped negate the banana flavor.

Enjoy warm or cold!

6 ways to Modify Downward Facing Dog for Chronic Pain and Illness

I've talked repeatedly on Downward Facing Dog mainly because it is a great place to get started if you've never worked out or it's been years, are in chronic pain, and/or contemplating trying out yoga.

As I've stated before, Adho Mukha Savasana works the whole body, it tractions your back, opens up your hips and chest, stretches your entire leg through your toes, drains your lymph, and strengthens you.

I've also mentioned to start out slow, at 10 seconds and try for three, ten-second holds.  I've been doing yoga for over a year now and I'm finally up to 90 seconds without any modifications.



If you're not a chronic pain warrior but maybe you are healing from an accident, I also suggest starting out slow. Maybe 30 second holds three times if you are in pretty good shape.

I still can't quite get my feet to the floor though.  Almost there!

I didn't start out being a Down Dog bad ass, I had to work up to it, so I thought I'd share with you the modifications my yoga master gave me when I started my chronic pain journey back in January 2017.

6 ways to modify Downward Facing Dog for Chronic Pain and Illness

This was my first 'Down Dog' I was using straps, a chair, bolsters, and blankets!

1. Put your heels against the wall

Here I'm using tips 1 - 3.  My heels are against the wall.  My SI Joints are stabilized with 2 yoga straps and there's another strap holding my legs. Easy to do in the yoga studio but what about your house?

2. Use your yoga straps

Getting ready to brace the LEFT SI Joint.  I will slide the ring on top of the LEFT SI (it's over the right until I get the strap adjusted) or "dimple" and then pull the strap to the right to tighten.

I have issues with hypermobility so I frequently get tennis elbow or hurt my knees by hyperextending.  I belt my arms the length of my armpits to "brace" my elbows when it's actively hurting.  

I do the same thing just below my knees, except I'm using the width of my lower hip.

3. Get your front door involved

Grab your mat, 2 8 - 10 foot straps, a yoga block, and head to your front door.

Loop the straps together so they make one gigantic loop.  Place loop around the middle of your block.  Hang it from the top of your front door in the middle of the door. Close the door and deadbolt it. Pull on the block for tightness.

Now tighten up the straps until they reach the bottom of your hip line.

Go into Uttasana (Standing Foward Bend) and then work your heels back to the door and your hand forward.

Go into Downward Facing Dog.

To come out slowly walk your feet and hands in.

Place your hands on your hips and come up using your legs, not your back.

4. Place your head on a block

5. Grab a buddy

Sometimes when I'm working on getting my feet to the floor (it will happen someday!) I get #leohusband to gently push my hips back while he is standing in front of me. 

6. Put your feet on blocks

I know it doesn't look like I'm doing anything here, but I'm lifting my toes off the ground.  This engages the quad more.  Don't do this if you are a beginner. It's an advanced technique that if you've been doing yoga for a while...it's a good challenge to try.

My heel is at the edge of the block and after I get in the pose, I lift my toes off the ground.

3 Ways to Simplify Meal Planning

Everyone has challenges, whether it's lots of kids to feed, a demanding job, both, or in my case chronic pain and illness.

Half the battle of cooking dinner is not knowing what to make.  It seems easier to just pick up the phone and call for pizza or Chinese to be delivered.

That's not healthy for you and guess what, it's not even quicker than cooking for yourself.

So let's cut out the decision fatigue and make things simple.

Schedule time to sit down and write out a meal plan. Maybe you do this when you are writing out your to-do list, or checking in on your weekly goals. Maybe you just make it apart of your Miracle Morning routine.

If you keep a bullet journal then start making a space for a menu in your weekly spread.  If you don't keep a bujo...this is what #leohusband and I used for a long time.

It's got every day of the week and on the right side a tear-off list for grocery shopping! Genius!

Now that we have the time and the tools, let's get down to brass tacks.

3 Ways to Simplify Meal Planning

1. Identify Favorite Meals

What are your favorites? What are your significant other's favorites? What are your kid's favorites?

Have everyone make a list - I'm super old school and I love to write them down in a notebook - and now I have a collection in my bullet journal.

Make it a family affair.

Vegetable and Sausage Hash is one of our favorites and easy to make. Plus, switch it out with seasonal veggies and it's a whole new dish! ...but it's the same dish ...it's a paradox! HA!

When kids get to participate that gives them autonomy.  If they're littles, maybe limit their choices to 2-3.  Older kids, 5 meals and get this...NOW IS A GREAT TIME TO TEACH THEM TO COOK THEIR TOP 5 FAVORITE MEALS!!!

If you have favorite meals that overlap that's great. What you are wanting initially is to get about 14 - 20 favorite meals and then rotate them.

Mine is a Top 60 meals, however, I have been doing menu planning since I graduated college.  I rotate out meals every two months.  Some meals are seasonal, like my Texas Autumn Chowder, because it's cheaper to buy organic in season.

Now that you have your top meals lets organize them.

2. Schedule the Star Ingredient

What I mean by this is try to schedule ingredients that require a lot of prep work, ingredients that can be used twice, and/or side dishes that can go into main dishes later.

For example:

Last week I cooked Barbacoa on Sunday night.  We initially had it over 'riced' lime cauliflower.  Then I separated the leftover beef from the onions and peppers made lettuce wrapped gyros the next day.  

Later in the week, I pureed the onions and peppers and used it to make the base of my Texas chili.

One giant meal created 2 other meals = that's 3 nights of meals done!

More ideas:

The ground beef and onions from Taco Tuesday goes into Wednesday's Paleo Shepard's Pie and the leftover sweet potato topping from the Shepard's Pie goes into Sweet Potato Waffles on Friday's 'Breakfast for Dinner' night.

Monday's Bhan Mi becomes Tuesday's Soft Boiled Eggs and Carnita's

One rotisserie chicken with roasted vegetables and a salad turns into an avocado chicken salad and the carcass turns into bone broth and chicken tortilla soup.

I hope this gives you some ideas to play around with.

3. Do the Same Meal Every Week

Pick a theme and stick with it.

We've all heard of Meatless Monday's and the infamous Taco Tuesday.

Design your own themed nights and that alone give you less decision making.  Less decision making avoids decision fatigue and actually destresses you.

Friday nights for #leohusband and me are always 'breakfast for dinner' nights.

Sweet Potato Waffles and 'Fried' Chicken Thighs

You could have Turkey Thursday's, one week is turkey chili, then turkey burgers, turkey meatloaf, etc...

Manacoti Monday's?
Salad Sunday's?
Waffle Wednesday's?
Salmon Saturday's?
Go crazy!

Or just get a meal subscription service and skip the majority of the meal planning and even the grocery shopping!

6 Ways to Balance Your Hormones

A couple of weeks ago I talked about the 5 side effects of chronic pain and illness that no one talks about. Hormones were number two on that list. Last week I talked about my hormone imbalance journey and 9 signs something is wrong with your hormones.

This week, I want to talk about natural ways to help your hormones realign to healthy levels with 6 ways to balance your hormones.

1. Stop Eating Refined Carbs and Increase Your Healthy Fats

I know I talk about Paleo eating all the time.  I've mentioned giving up sugar to reduce inflammation and helping you to lose weight. Now I'm also telling you to give up refined carbs.

What is a refined carb? Anything that is a processed food starch or sweet. Think pasta, Goldfish, and Chips Ahoy.

Healthy fats include coconut oil, avocados, ghee from grass-fed butter, and olive oil. Fill up
on rich sources of natural omega-3s instead of refined carbs like wild fish, flaxseed, chia seeds, macadamias, and grass-fed animal products.

Your body needs various types of fats to create hormones, including saturated fat and cholesterol. Not only are these essential fats fundamental building blocks for hormone production, but they keep inflammation levels low, boost your metabolism and promote weight loss.

Healthy fats have the opposite effect of refined carbs, which lead to inflammation and can mess with your hormones.

Also, not all fats are the same. Make sure you stay away from oils high in omega-6 fats which include but are not limited to safflower, sunflower, corn, cottonseed, canola, soybean and peanut oil.

2. Adaptogens

I recently became aware of the class of herbs known as adaptogens even though I've been taking ashwagandha for over a year now.

Adaptogen herbs are a unique class of healing plants that promote hormone balance and protect the body from a wide variety of diseases, including those caused by excess stress.

Ashwagandha, in particular, can be extremely effective at balancing hormones. It benefits thyroid function because it promotes the scavenging of free radicals that cause cellular damage. Ashwagandha can be used to support a sluggish or overactive thyroid, and it can also help to overcome adrenal fatigue.

Holy basil, which is also known as tulsi, helps to regulate cortisol levels, thereby working as a natural remedy for anxiety and emotional stress. Studies show that holy basil can also protect your organs and tissues against chemical stress from pollutants and heavy metals, which are other factors that can lead to hormone imbalance.

More and more paleo products are being released with adaptogens in them.  Like Four Sigmatic Coffee and Tea.  They are using adaptogen mushrooms Reishi, Chaga, Cordyceps, and Lion's Mane.

If you are taking anti-depressants do not take cordyceps as the two can have major drug interactions.

3. Self Care, Meditation, and Therapy

A major component of balancing hormones is addressing emotional issues.

You can do this by reducing stress levels, engaging in motivational practices like journaling, reading self-empowerment books, and self-care.

This is a good time to start meditation (check out how meditations helped me with chronic pain) or to start therapy, even join a support group.

Look into habit making books or books that help you simplify your life. Heck, re-read Harry Potter or chainsaw some Aliens in Gears of War. You do you.

While my Xbox addiction is great, practicing meditation or prayer is more beneficial, and so can 4•7•8 breathing, spending time outdoors and exercising.

Your emotions and hormones are connected, so by working to balance one, you are impacting the other.

4. DIY Body Care Products

I recently ordered several organic bath products. When they came in I was saddened to see that they all contained 'fragrance.' Fragrance is a great word to cover up potential toxins laying in everyday products.

I definitely threw a hissy fit over my treat yo self purchase and then resolved to look up essential oils to help with hormone balancing.

Check back with me next Monday for some DIY skincare treat yo self recipes with essential oils to help with hormone balancing.

For now, to balance your hormones naturally, it’s important that you eliminate toxins in your body by avoiding conventional body care products that are made with potentially-harmful chemicals including DEA, parabens, perfume (fragrance), propylene glycol and sodium lauryl sulfate.

A better alternative is to use natural products made with ingredients like essential oils, coconut oil, shea butter and castor oil.

Disappointed these had 'fragrance.' After looking them up on Skin Deep,
they had a score of 4 but had a strong warning of unknown ingredients.

The EWG, Environmental Working Group, evaluated over 72,000 products and ranked them in Skin Deep Cosmetic Database, an easy-to-understand guide to make sure you have a resource to keep your family safe.

5. Supplements

Always check with your doctor first before beginning any new supplement.

Evening Primrose Oil: GLA, gamma-linolenic acid, is a type of omega-6 fat that you want. It can be taken as a supplement, evening primrose oil. GLA can support healthy progesterone levels if you are deficient.

I actually have .04 progesterone as of my last hormone test.  In my case, I actually need medication, evening primrose would not be enough and is not advised by my functional medicine doctor since I am so progesterone deficient.

Vitamin D: Vitamin D almost acts like a hormone inside the body and has important implications for keeping inflammation levels low.

This is why people can suffer from seasonal depression and other health problems unless they supplement with vitamin D.

Sunshine is really the best way to optimize vitamin D levels because your bare skin actually makes vitamin D on its own when exposed to even small amounts of direct sunlight.

I live in Texas and believe me I get enough sun.  Fluffy Alarm Clock gets two walks a day and we sometimes just like to hang out outside.

I am always vitamin D deficient. Every test. Every time. So even if you do 'get enough sun' you may still be deficient. Get your levels checked, and if a chronic pain or illness patient, get them checked often.

Collagen: I think my biggest turnaround and gains in my health came when I started drinking collagen in my morning coffee.

If you’re looking to detox your body of harmful substances, improve blood flow and keep your heart young, collagen is extremely helpful. It reduces joint pains and degeneration, helps heal leaky gut, boosts metabolism, increases muscle mass and energy output which will overall help your hormones.

Probiotics: Probiotics can aid in repairing your gut lining, which in turn can balance your hormones. When undigested food particles, like gluten, for example, leak through your gut into your bloodstream, it causes disease-causing inflammation that impacts the entire body — especially glands like the thyroid that is very susceptible to heightened inflammation.

Most people with leaky gut have a deficiency of probiotics in their guts. Probiotics are healthy bacteria that can actually improve your production and regulation of key hormones like insulin, ghrelin, and leptin.

6. Medications

Are you aware of your medication’s side effects? Some can disrupt your hormone balance, leading to side effects like fatigue, appetite changes, altered sleeping patterns, low libido, sadness and even depression.

Some medications that can mess with your hormone balance include corticosteroids, stimulants, statins, dopamine agonists, rexinoids, and glucocorticoids.

Beware of your medications, talk to your doctor about the side effects and research natural alternatives whenever possible.

Advice, Caution, and Warnings

In some cases, medication is necessary to treat a hormonal imbalance. For people with diagnosed hormonal disorders, it’s always important to speak with your doctor before starting any supplements or altering medication use.

Hormone imbalances vary so widely in terms of severity of symptoms, always keep track of how you’re feeling in your bullet journal, research, research, research and start only one new thing at a time.

Whole30 and Paleo Italian Roasted Pork Loin

This year was #leohusband's year to plan Valentine's.  We switch off every year.  He asked me if I wanted to celebrate on actual Valentine's or on Saturday.  I picked Saturday because why not spend a whole day together?!?!

However, I wanted to do something nice on actual Valentine's so I threw this together.

It was the type of meal that seemed like I put a lot of work into it, but it was so, so easy. I mean...I could have done this at a 7 or 8 on the pain scale easy.

Whole30 and Paleo Italian Roasted Pork Loin

INGREDIENTS
1.33 lbs. pork loin
1t garlic
1t dried basil
1t dried thyme
1t dried rosemary
1/4t black pepper
1/2t salt
2T olive oil

INSTRUCTIONS

Preheat the oven to 425°

Combine the garlic, basil, thyme, rosemary, pepper, and salt in a spice grinder, mortar & pestle, or blender. Pulse. Transfer to a small bowl.

If you don't have one of these handy dandy appliances, the rosemary can be chopped with a knife and then whisked with the rest of the herbs and spices or you can grab this one from Amazon for less than $20.

If I have the choice between standing and chopping for a couple of mins or hitting the pulse button for 3 seconds, this chronic pain warrior is going to hit the button.

Add 2 Tbsp of olive oil to the herb mixture and stir.

Place the pork loin on a baking sheet covered with foil. Rub the oil and herb mix over the entire surface of the pork.

Roast in the oven for 35-40 minutes or until the internal temperature reaches 145°. Let the pork loin rest for ten minutes before slicing and serving.

To maximize efficiency, I put in foil wrapped sweet potatoes to bake 30 minutes prior to adding the pork. I also put in green beans and broccoli to roast at the same time as the pork, on a separate foil-covered baking sheet.

Everything was done at the same time and tasted great.

Just look at how much Fluffy Alarm Clock wants some. #leohusband thought it was so fancy and I'm totally fine with letting him think I slaved away all day in the kitchen.