6 Easy Whole30 Crockpot Recipes

Summertime brings busy schedules, so healthy home-cooked meals are hard to fit in.
Today we have SIX great crockpot recipes for you. These are awesome for those days when you know you won’t be home until dinner time with a house full of hungry kids. Put these ingredients in the slow cooker in the morning and come home to a delicious meal in the evening!
Here are the conversions for slow cookers if you need to change the temperature from low to high to speed up the process.
The best part about all these meals isn’t the convenience, its the fact that they are all healthy! These 6 crockpot meals are all Whole30 approved.
Clean, easy, and delicious? How can you pass these up!?
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Crockpot Chicken and Sausage Medley
Servings: 6
Prep Time: 5 Minutes
  • 6 boneless, skinless chicken thighs
  • 1⁄2 lb. chorizo sausage
  • 3 medium zucchinis
  • 1 lb. Brussels sprouts
  • 1/2 a head of cauliflower
  • 1 14oz. can diced tomatoes
  • 2 tsp Mealfit seasoning


  • Add chicken thighs to the crockpot.
  • Slice chorizo and add to crockpot, then slice zucchinis and add to crockpot.
  • Divide cauliflower into small florets and add to crockpot. Add Brussels sprouts to crockpot.
  • Season with Mealfit seasoning
  • Pour a can of diced tomatoes over the chicken and vegetables.
  • Cook on high for 3-4 hours or low 6-7 hours

Per Serving | Calories: 478 | Fat: 23g | Carbs: 15g | Protein: 50g


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Crockpot Pork Tenderloin with BLT Slaw

Servings: 7

Prep Time: 10 Minutes


  • 3 lbs. pork tenderloin
  • 20 oz. apple juice
  • Dry rub of your choice


    BLT Slaw:

    • 8 slices bacon
    • 1 bag coleslaw
    • 1/2 c. olive oil
    • 3 tbsp. apple cider vinegar
    • 2 tbsp. Dijon mustard
    • 1/4 tsp. celery seed
    • 10 cherry tomatoes, cut in half


  • Rub tenderloin with the McCormick’s and place in crockpot.
  • Pour apple juice into crockpot over the loin.
  • Set on low for 6-8 hours.

    BLT Slaw:

  • Cook bacon in the oven until crispy.
  • While the bacon is cooking, combine olive oil, apple cider vinegar, and Dijon mustard in a blender until creamy. Stir in celery seeds.
  • Chop bacon into bite-sized pieces.
  • Mix coleslaw, bacon, cherry tomatoes and dressing together.
  • The longer it sits, the better it will be.

Per Serving | Calories: 556 | Fat: 35g | Carbs: 13g | Protein: 44g


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Crockpot Pizza Meatloaf with Roasted Asparagus

Servings: 6

Prep Time: 18


  • 1 14 oz. jar pasta sauce (divided)
  • 1 beaten egg
  • 1/4 c. chopped onion
  • 1/2 c. chopped green pepper
  • 1/3 c. almond or coconut flour
  • 1/2 tsp. Italian seasoning
  • 1/2 tbsp. minced garlic
  • 1/2 tsp. Mealfit seasoning
  • 1 lb. ground beef
  • 1/2 lb. hot pork sausage
  • Diced fresh parsley for garnish (optional)


  • 1 bunch asparagus
  • 2 tbsp. olive oil
  • mealfit seasoning, to taste


  • Begin by laying three strips of aluminum foil into the slow cooker.
  • Reserve 1/2 cup of pasta sauce. In a mixing bowl, combine 2/3 cup sauce and the egg. Stir in onion, green pepper, flour, Italian seasoning, garlic, and Mealfit seasoning. Add ground beef and pork sausage. Mix well with hands.
  • Shape meat mixture into a loaf and place into slow cooker on top of aluminum foil strips. Cover and cook 8 – 10 hours on low or 4 to 6 hours on high. Center of meatloaf should be 170 degrees when done.
  • Spread loaf with reserved 1/2 cup of pizza sauce. Cover and cook for 15 minutes. Lift meatloaf from slow cooker using foil strips. Remove foil strips and serve. Asparagus
  • Preheat oven to 350
  • Cut off the bottom of the asparagus, about 1 inch.
  • Rub with olive oil and sprinkle with Mealfit seasoning
  • Cook for 15 minutes, or until done to your liking.

    Per Serving | Calories: 502 | Fat: 36g | Carbs: 13g | Protein: 29g


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Crockpot Salsa Verde Beef Tacos

Servings: 5

Prep Time: 5



  • 2.5 lbs. chuck roast
  • 1 tbsp. Dried Parsley
  • 2 tsp Dried Dill Weed
  • 1 tsp Dried Chives
  • 1 tbsp. Garlic Powder
  • 1 tbsp. Onion Powder
  • 16 oz. jar salsa Verde
  • 1 head of lettuce
  • 2 bell peppers
  • 1 onion
  • 2 avocadoes
  • 1 c. of salsa


  • Cut up bell peppers and onion and place in bottom of crockpot. Place chuck roast on top of veggies.
  • Sprinkle the seasonings over roast then pour salsa over everything.
  • Close crockpot lid and let cook on medium or high for 5-6 hours, until beef is very tender and pulls apart easily with a fork.
  • Remove beef from slow cooker and drain liquid, do not discard. Shred beef, removing fat then place back into slow cooker. Pour 1/2-1 cup of liquid back into shredded beef and reduce setting to warm or low. Use beef for tacos and burritos.
  • Take the contents of your crockpot and wrap in the lettuce leaves for your tacos.
  • Top with avocado and salsa.

    Per Serving | Calories: 511 | Fat: 25g | Carbs: 22g | Protein: 50g


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Crockpot Pork Stuffed Peppers with Mashed Sweet Potatoes
Servings: 8
Prep Time: 12
  • 2 lbs. groundpork (or a combination of pork and beef)
  • 8 large green peppers
  • 1 large onion
  • 2 carrots
  • 4 cloves of garlic
  • 1/2 head of cauliflower
  • 6 oz. can of tomato paste
  • 1 tbsp. oregano
  • 1 tbsp. tarragon
  • 1 tbsp. Mealfit seasoning
  • Mashed Sweet Potatoes:
  • 4 large sweet potatoes
  • 3 avocados
  • 1 tsp. smoked paprika
  • Mealfit seasoning, to taste


  • Cut the tops of the peppers and clean the seeds out.
  • Arrange peppers in the crockpot standing up and make sure they fit securely.
  • Grate onion, carrots, garlic and cauliflower in the food processor. You can also just chop them into small pieces with a knife if you don’t have a food processor.
  • In a big bowl, combine ground pork, shredded vegetables, seasonings and tomato paste.
  • Add pepper to taste. Stuff the peppers with the mixture and arrange leftover meat between the peppers. Add half a cup of water, cover and cook on low for 8-10 hours.
  • Mashed Sweet Potatoes:
  • Preheat oven to 425.
  • Line a baking sheet with foil and place washed sweet potatoes on it. Roast for 45 minutes.
  • OR Put 1 Cup of Water in microwave Safe bowl and put potatoes in the bowl
  • Put a plate one top and Microwave for about 12-15 min.
  • When potatoes are done, let cool and remove skin.
  • Remove the insides of the avocado.
  • Combine the potatoes, avocado and paprika in a food processor or mash by hand.
Per Serving | Calories: 567 | Fat: 36g | Carbs: 40g | Protein: 26g
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Crockpot Mustard Maple Chicken with Broccoli
Servings: 5
Prep Time: 5 Minutes
  • Season the chicken with Mealfit seasoning then place in crockpot.
  • Mix pineapple juice, ground mustard and cornstarch in a bowl and whisk together.
  • Pour mixture over the chicken and set crockpot to low for 5-6 hours.
  • Bring a pot of water to a boil and add the 2 tsp. of salt and 2 tbsp. of ghee.
  • Cut off bottoms of broccoli then place the crowns in the boiling water.
  • Boil for 3-4 min then remove broccoli from the water and put in a bowl with a lid.
  • Season with the ½ tsp. of mealfit seasoning and the other 1 tbsp. of ghee and put top on bowl for 2-3 min while you are getting plates ready.
  • Place broccoli and use some of the sauce from the chicken to cover the broccoli and eat with the chicken
Per Serving | Calories: 430 | Fat: 15g |Carbs: 31g | Protein: 42g
Let us know in the comments below which of these 6 recipes is your favorite!


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The Battle of Low Carb vs. Low Fat

When it comes to the question of which diet to try, low carb and low fat tend to always be in question. Since we associate losing fat with losing weight, most people steer toward a “low fat diet.” Today, I want to tell you the facts on why a low fat diet doesn’t actually beat a low carb diet.

An analysis of 53 studies, involving 67,000 dieters found those who cut back on fat were two and a half pounds heavier after a year than those who embraced a “low carb” approach.

For decades, there has been debate over the merits of a low fat diet, which was endorsed as the best route to weight loss in the 1970s.

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Now major research, published in the Lancet Diabetes & Endocrinology, backs a low carbohydrate approach as a more effective diet.

The study by Brigham and Women’s Hospital and the Harvard T.H. Chan School of Public Health looked at all previous studies from clinical trials that compared the effect of low-fat diets versus other approaches, at least one year later.

Debate about the effectiveness of low-fat diets has raged since the 1970s .

It analyzed data from 53 studies with 68,128 participants that were designed to measure the difference in weight change between two groups. Those that included dietary supplements or meal replacement drinks were excluded.

On average, participants across all groups were six pounds lighter, one year later. Compared with low-fat diets, participants in low-carbohydrate weight loss interventions were about two and a half pounds lighter.


Low fat diets were still better than a “usual diet” when participants did not change their eating habits at all, scientists said.

Dr. Deirdre Tobias at Bingham’s Division of Preventive Medicine said: “Despite the pervasive dogma that one needs to cut fat from their diet in order to lose weight, the existing scientific evidence does not support low-fat diets over other dietary interventions for long-term weight loss.”

“In fact, we did not find evidence that is particularly supportive of any specific proportion of calories from fat for meaningful long-term weight loss.”

The study found low carbohydrate diets were the most successful.

Carbohydrate diets have been found to be more effective than a low fat, but doctors said any diet which reduced portion size and focused on a healthy, balanced range of fresh and unprocessed foods could form an effective route to weight loss.

low_carb_diets_vs._low_fat_dietsDr Tobias said: “We need to look beyond the ratios of calories from fat, carbs, and protein to a discussion of healthy eating patterns, whole foods, and portion sizes.

“Finding new ways to improve diet adherence for the long-term and preventing weight gain in the first place, are important strategies for maintaining a healthy weight.”

Professor of Nutrition and Epidemiology Frank Hu at Harvard said: “Current evidence indicates that clinically meaningful weight loss can be achieved with a variety of dietary approaches.

“The key is to improve long-term compliance and cardio metabolic health.”

Experts say, the findings aren’t a huge surprise as most people find it easier to cut down on carbs rather than fat.


Tom Sanders, Professor Emeritus of Nutrition and Dietetics, King’s College London, said the findings were not surprising because dieters find it easier to reduce bread, potatoes and rice than to cut back on fats.

He said the key message from the research is that overall calorie intake determined the extent of weight loss, however it was achieved. “In order to control body weight, it still remains sensible advice to eat less (restrict portion size) and avoid consuming excess amounts of fat and sugar, especially fatty meat, deep fried foods, cakes and biscuits, and sugar-sweetened beverages,” he said.


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Let us know if you found this insight helpful in the comments below!


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Summer Vegetarian Hash

Have you been looking for the perfect summer dinner? One that is, not only, chocked full of colorful vegetables, but also very simple to make? Look no further, this is the dish for you! This Summer Hash features tender sweet potatoes, juicy zucchini, and flavorful garbanzo beans. The bed of veggies is topped with eggs to make the perfect, complete meal. This is a delicious and filling vegetarian dish that I think every one will love.


Serves 6


Oil or cooking spray

4  Med sweet potatoes, peeled and diced

2 medium zucchini, sliced

1 medium red bell pepper, diced

1 can Garbanzo Beans (Drained and Rinsed)

3 tablespoons olive oil

3 cloves garlic, minced

1 teaspoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon paprika


Freshly ground black pepper

6 large eggs

2 tablespoons coarsely chopped fresh cilantro leaves (optional)



Arrange a rack in the middle of the oven and heat to 425°F. Lightly oil a rimmed baking sheet or coat with cooking spray.

Place the sweet potatoes, zucchini, bell pepper, garbanzo beans, in a single layer on the prepared baking sheet. Add the olive oil, garlic, chili powder, cumin, and paprika. Season with salt and pepper and gently toss to combine. ( I thought about doing black beans but decided against it as i was getting it in the bowl)

Bake, stirring halfway through, until the sweet potatoes are tender, 15 to 18 minutes total. Remove the pan from the oven and create 6 wells in the vegetables. Gently crack an egg into each well, keeping the yolk intact; season the eggs with salt and pepper.

Return the pan to the oven and bake until the egg whites are set, 7 to 9 minutes. Serve immediately, garnished with cilantro, if desired.

Recipe Notes

  • Storage: Leftovers can be stored in an airtight container in the refrigerator for up to a week.


Let us know if you try this recipe in the comments below!



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Would You Like Lemon With Your Water?

There is a lot of talk these days about the positive effects of lemon water or fruit-infused water, so I decided to dig in and do some research. What I learned from my research is so valuable that I had to share with you. Lemon water is such a simple and easy drink, but it is mind-blowing how many awesome benefits it provides.


1. Strengthens Immune System:

Our immune system protects our body by combating illness. Weak immune system makes our body susceptible to illness and infections. Warm lemon water has anti-bacterial and anti-viral properties which fight harmful bacteria, fungus, and virus that cause diseases and infections. Its antioxidant property helps eliminate toxins from the body.

Lemons are rich in vitamin in vitamin C and potassium, which keep the body running on all cylinders and help the immune system and heart.

2. Clear Skin:

Vitamin C is a key factor for clean healthy skin. It flushes toxins out of the blood so they do not accumulate in pores, and it hydrates skin cells. Water hydrates the skin, plumping it up and pushing out wrinkles, allowing it to glow the way it was meant to.  Antioxidants in lemons, including vitamin C, protect against free radical and solar damage too.

Drinking 64 oz or more of water daily is a sure fire way to take years off your looks.


3. Aids Weight Loss:

Lemons contain pectin. This is a fiber that helps reduce cravings and make you feel full. It is a zero calorie drink that you can use to replace high calorie soft drinks and juices. It’s easier for me to say no to that second soda of the day because I just drink a lemon water.

Honey and lemon water is a popular and effective remedy for weight loss. This drink has formed a part of several weight loss programs. Both are beneficial for health. To lose weight, take a glass of warm water, add 1 teaspoon honey, squeeze 1 lemon to it and drink it on an empty stomach daily in the morning. It increases the metabolism rate which burns calories fast. Stimulated metabolism uses fat as an energy source, causing you to lose weight. Lemon water with honey also boosts your energy level.

The combination of all these functions goes a long way in promoting healthy weight loss.


4. Aids in digestion:

Lemon contains citric acid, which helps stimulate the secretion of gastric juices for digestion and aids in natural bowel movement which flushes out built-up toxins along the way

Lemon water is also a mild diuretic that can help cleanse your urinary tract and kidneys. This can improve blood pressure as well.


5. Alkalizes the body:

Lemon creates an alkalizing effect in the body, which helps your body fight diseases. Drinking lemon water before a meal can raise your PH level which supports your body’s natural immune response. In addition, studies prove that more alkalized bodies, are able to lose weight faster.

Let us know your favorite way to spice things up with your water, in the comments below!


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Ditch the Take-Out



Picture this; you get done with work after a long, tiring day. You’re hungry and all you can think about is some delicious (and unhealthy) Chinese take-out. Your mind is telling you no because you don’t want to lose everything your hard workouts the past week have earned you with one dinner. But, your heart just cannot stop craving a plate of teriyaki chicken and rice.

Don’t worry, I have your answer– A delicious meal that will not only satisfy (and maybe exceed) all of your cravings, but it also won’t make you feel guilty while enjoying it. Sound too good to be true?

These delicious and healthy Honey Teriyaki Chicken Rice Bowls feature tender chicken that is sautéed until juicy, then simmered in a homemade, healthy teriyaki sauce. They are served with fresh veggies and rice. I promise, you will forget all about takeout!


Prep Time: 10 min

Cook Time: 10 min

Total Time: 20 min




  • 1/2 cup soy sauce (gluten free if needed)
  • 2 tablespoons water
  • 2 tablespoons rice vinegar
  • 2 tablespoons coconut sugar (or brown sugar)
  • 1 tablespoon honey
  • 3/4 teaspoon garlic powder
  • 1 teaspoon ground ginger
  • 1 1/2 teaspoon cornstarch


  • 1 1/2 pounds raw boneless chicken breast or tenders
  • 2 cups uncooked instant brown rice
  • 2 cups steamed broccoli florets
  • 2 green onions, sliced thin
  • Garnish, sesame seeds



  1. Sauce: In a small bowl, combine the sauce ingredients. Whisk well until all ingredients are incorporated. Set aside.
  2. Rice: In a medium saucepan, cook the rice according to the package instructions. During the last 7 minutes, add the broccoli and cook until tender and crisp. Set aside and keep warm.
  3. Chicken: While rice cooks, in a large saute pan, preheat over medium-high heat. Spray with non-stick cooking spray.
  4. Add the chicken to the pan and cook until golden brown on one side, 3 minutes. Flip chicken and add the sauce ingredients. Cook the chicken until it is no longer pink and the sauce is thickened, 3 to 5 minutes.
  5. To serve, divide the rice and broccoli between 4 bowls. Top with chicken, sauce, green onions and sesame seeds, if desired.


Let us know in the comments below if you enjoyed this better-than-takeout meal! 



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5 Things To Do Everyday

We live a busy life, not busy as in stressful, but busy as in we need to be organized in what we are doing to efficiently get things done.

We have an 8 year old, a 4 year old, and a baby. My wife is the head volleyball coach at the 3rd largest high school in the state of Tennessee. As you know, I run my own business, and it allows me a little more free time to go and do. As long as my work gets done, I am fine.

Even if you don’t have kids, you are probably busy.  Jeff Bezos made a comment in an interview one time that the one thing that will not change in society is how busy people are. There are not many people out there that sit around and go, “You know, I really have tons of free time, all the time.”

In my experience with coaching college football, working at a church, and now owning my own business, I have realized that routine and consistency keep me organized in my day. Whether I am working 90 hours a week like I did when I was coaching, or 40 when I was working at the church, routine is paramount for getting things done.

So, I have listed 5 things to do everyday that will make your life easier. Some of these can take 30 Seconds and some may take 20 minutes, but when these are in your daily routine you will be more productive.


1. Exercise (20 min)

I always feel tons better when I workout in the morning. A bout of exercise increases your focus on the next activity, because your body is aroused. What follows a morning workout? For most people, it’s the office or school. Hence, one of the advantages of working out in the morning is that you’re more alert during those later hours.

You’re probably familiar with the notion that some workouts release endorphins, feel-good hormones that are increased following exercise of sufficient intensity and duration. This will also help your attitude, as you get ready to take on the day.


2.  Make your Bed (30 seconds)

This seems silly, but it literally takes 30 seconds depending on how many decorative pillows your wife has. I want you to try it both ways for a week. Take the first 2 days of the week and do not make your bed. Then the rest of the week, make sure it gets done. The effect it will have in the evening when you get home is a feeling of peace and relaxation. Trust me on this one.

3. Be thankful  (No time at all)

The formal study of gratitude’s benefits is relatively young, but researchers have found that gratitude can enhance well-being and improve romantic relationships, among other benefits. A 2011 study published in the journal Heart International, found that acute cardiac patients who had positive psychological interventions actually had better outcomes than those who didn’t.

Choose to be grateful. If you are reading this you have 1st world problems. Those are not problems. Not having clean drinking water is a problem. Your kids not having food to eat is a problem. Your favorite pair of jeans that have a hole in them is not a problem.

Be thankful for what you have.


4. Read (2-15 min)

Tai Lopez is an entrepreneur that is famous for reading a book-a-day. He has invested in numerous million dollar companies and coaches people in business and finance and others areas of health, wealth, love and happiness. He attributes much of his success to the massive amounts of reading he does on a daily basis.

He continually refers to Warren and his reading habits. When Warren Buffett started his investing career, he would read 600, 750, or 1,000 pages a day.

Even now, he still spends about 80% of his day reading.

If you want to get ahead and continue to progress in your area of business and in life, you must invest in the most important asset you have…YOUSELF. Spend time daily investing in yourseld and increasing the value you can give to people. Read about things that will make you better at the life you are living.

5. Pray (1-5 min)

As I was doing some research there were tons of sites and articles from Christian organizations that talk about why prayer is important. Since some of my readers are not Christians I wanted to find something that did not have Christian bias to it. This is what they came up with.

  1. Prayer improves Self Control
  2. Prayer makes you nicer.
  3. Prayer makes your more forgiving
  4. Prayer increases 
  5. Prayer offsets the negative health effects of stress.

If you will take some time (I suggest at least 3 weeks) and consciously do all 5 of these tasks on a daily basis, your day will be filled with a more positive outlook and less stress. Create a plan to make get these simple tasks into your life

  1. Write them down.
  2. Put them on your calendar
  3. Make them happen.
  1. Goldfarb, A. H., & Jamurtas, A. Z. (1997). B-Endorphin response to exercise.Sports Medicine, 24(1), 8-16.


Try these out, and let us know how you feel in the comments below! 


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Mango Orange Smoothie

It’s summertime, and that calls for fun, cold smoothies! Whether you are cooling off by the pool, or playing outside with your kiddos, smoothies are a great healthy treat for this time of year.


Today we have a quick and simple recipe for a mango orange smoothie. This will be the perfect way to cool off from a hot summer day with your family. Its easy and healthy, so it is great for keeping on track with your fitness goals.



  • 1 ripe, peeled mango
  • 1-1/2 cups nonfat Greek yogurt
  • 1-1/2 cups orange juice
  • about 8 ice cubes
  • 1 teaspoon vanilla extract


  • Place all ingredients into a blender
  • Mix until well blended, stopping to scrape sides down if needed
  • Serve immediately, and enjoy!


Let us know down below what your favorite place to enjoy a smoothies! 


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Living Gluten Free

This article was written by Tonya Retallack, a Senior at Upperman High School. Tonya is an amazing student who leaves school 3 days a week to intern at Mealfit. She does everything from cutting chicken, to sweeping floors, to writing articles about nutrition.

She has a bright future ahead of her, and I am so glad I have been a part of her journey.

Here is an amazing and informative article she has written about Celiac Disease. This disease is part of the reason for the Gluten Free pandemonium that has spread throughout our country.

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My father also has Celiac, so I, as well as Tonya, know how Gluten and other items effect people.

Enjoy this read from a sharp high school kid.

Celiac Disease

Being the daughter of a parent diagnosed with Celiac Disease; I have experienced firsthand the struggles of this disease. It flipped my family’s world upside down two years ago when all my dad’s test come back positive. Learning to read nutrition labels, grocery shop, and cook all over again was a real struggle because we were clueless going into it. So, I did my research and over the years I have gathered information to share for the awareness for families that are going through what mine did.


 What is it?

Celiac Disease is one of 80 autoimmune diseases which means, it is a disease in which the person’s immune system attacks healthy cells and leads to the harming of the body. It is characterized by the damage it causes to the small intestines when wheat, barley, or rye is ingested. These all contain gluten, which is a combination of two proteins, gliadin and glutenin.  Together, these two can cause serious irritation to the villi, which are small finger like projections in the small intestines that promote absorption of nutrients for the body. If damage is severe in someone with celiac disease, he or she can become malnourished and in some rare cases, develop cancer.   villous-atrophy

Every 1 in 133 healthy Americans of all ages are living with Celiac today, and a staggering 97% go undiagnosed. In this disease, men and women are both affected, however it is slightly more common in women. Science has proven that some individuals are genetically susceptible to Celiac, but the exact genetic link is unclear at this time.


What’s next?

It is very important if you are experiencing these symptoms to be tested. An early diagnosis could make a major impact in your quality of health but there are a few not-so-fun steps to take. First is getting the blood test (I got mine done at my local hospital, and it came back negative.) However, if it comes back positive you will need to make a trip to see a gastroenterologist. Which is a doctor who deals with the structure, functions, diseases, and pathology of the stomach and intestines.  He will perform an endoscopy to see the damage that already has been done by actually seeing your small intestines without incisions. Sadly, there is no pill or shot that can cure Celiac and there no growing out of it. On the bright side, however, to keep from having the symptoms you just need to stay away from rye, wheat, and barley.


Life with Celiac

As bad as it may seem giving up bread and brownies; it could be worse. My dad and other people I have met with Celiac say it is one of the best things that has ever happened to them. They feel better than ever and their gluten free diet is responsible for that. Even if your test comes back negative there are still millions of reasons for you to make the switch.

Cite: www.verywell.com, www.cureceliacdisease.org, www.celiac.org, www.livescience.com. www.healthline.com, Medical-surgical Nursing



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Your New Favorite Gluten-Free Dish

Tuna is an amazing source of protein and a stellar snack food. There are tons of different delicious dishes that feature tuna, but today we have an amazing recipe for tuna cakes that I know you will love. This recipe is simple, quick, and great for the whole family.

The tuna we are using is the safest on the market it is a brand called Safe Catch it is great for athletes, kids, and pregnant women. The levels of mercury are the lowest in the industry because safe catch tests every fish they use.

  • 3 cans (5 ounces each) solid white tuna in water
  • 1 large egg, lightly beaten
  • 1 bunch of fresh cilantro, coarsely chopped, plus a few sprigs saved for garnish
  • 1/3 cup of pork rinds
  • 3 tablespoons mayonnaise (greek yogurt can be used instead)
  • 1-1½ whole lemons juiced
  • ½  large onion finely chopped
  • 3-4 tablespoons extra light, olive oil
  • 1 teaspoon salt
  • ½ teaspoon pepper

Tuna cakes skillet

  1. In a large strainer, in the sink over a large bowl, add the 3 cans of tuna and let them drain while you prepare the following ingredients.
  2. Sauté the onions for about 5 minutes in a sauté pan, until translucent. Set aside and let cool.
  3. While the onions are cooking, in a large mixing bowl, add the mayo, lemon juice, salt and pepper and whisk till combined. Then add cilantro to the mixture.
  4. Add the tuna, beaten eggs, cooked onions and pork rinds, and mix gently until ingredients just hold together.
  5. In a large nonstick skillet, heat the olive oil on high for about a minute, then turn it down to medium high.
  6. Working in batches, using a packed one-third cup measure of tuna mixture per cake, cook cakes until golden brown and crisp on the outside, about 3 minutes per side. You may need to add a tablespoon of oil to the pan between batches. Serve hot, or warm over a simple arugula or kale salad. Recipe makes 6-8 patties.

Tuna cakes finalLet us know in the comments below what your favorite way to make tuna is!


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Did you know you aren’t getting enough H2O?

Everywhere you turn, there is someone out there telling you to drink more water, or telling you how good it is to drink tons of water. Yes, this is true. The thing is, no one ever tells you HOW to drink more water. So, I have some tips for you.

But first, lets look at some fun facts about drinking water.

  • The average person could live without food for nearly a month, but we could only survive about ONE WEEK without water—that’s how essential water is to human life. Some of us can’t go a day without coffee, but that’s a different story.
  • Good hydration can prevent arthritis. With plenty of water in your body, there is less friction in your joints, thus less chance of developing arthritis.
  • Drinking enough water everyday can help reduce heart disease and cancer. Water helps flush toxins out of your body, and the fewer toxins that come into contact with your colon, bladder, and other organs, the less chance that critical ailments can develop.
  • Smile. Good hydration can help reduce cavities and tooth decay. Water helps produce saliva, which keeps your mouth and teeth clean.

(Facts pulled from the Culligan Website)


Studies say that you need about 100 ounces of water a day. When I tell people that they say:

“That is so much, I have a hard time drinking that much.”


“I just really struggle to drink that much in one day.”

boy drinking a glass of water

Now that we are smarter about our water consumption, and we have gotten all of the excuses out in the open, lets take a look at HOW to consume more water throughout our day.

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#1 Find a Cup that is easy to drink out of.

This seems silly to many people, but it is extremely true. If something is hard to do, as humans, we will avoid doing it simply because it is hard.  One of the largest avenues of business in the world is CONVENIENCE. People will pay a lot of money for things that make their lives easier. For example:

  • Drive-thru at a restaurant.
  • Internet on your cell phone.
  • Dishwasher in you home.
  • GPS.
  • E-books.
  • Amazon

Those on the list above are all about convenience – making our lives easier. So if we want to make it easier to drink more water, then we need to find a cup that is easy to drink out of. Wait, what? Find a cup that:

  • Feels good in your hand
  • Isn’t too big, isn’t too small.
  • Has a drinking hole that is the right size.

This sounds silly, but everyone has a favorite cup. Why? Because, it is easy to drink out of. For example, Nalgene water bottles are super cool looking, really trendy, and virtually unbreakable. But, you have to stop and concentrate when you are drinking from the bottle if you don’t have a splash guard. But even then, the hole is not big enough to drink like a normal water bottle. Thus, why I don’t drink from a Nalgene bottle.

I love drinking out of a straw, it makes it easier for me to drink. When I go to a restaurant I always get a straw and when I leave, get a to-go cup with a straw because I know it will help me consume more water.

Bottom line: Find a cup that is comfortable to hold and easy to drink out of, you will drink more water.


#2 Drink water at room temperature

Many people feel like you have to drink ice water. On a hot day, cold water is satisfying for sure. Many times, it is more difficult to drink COLD water because of brain freeze, or sensitive teeth. I have found that drinking water that is room temperature causes me to drink more. Not sure what it is. No real science here, I just know it works.

Bottom line: Next time you buy a case of water, put some in the fridge and leave some out on the counter or in the pantry. Guarantee you will drink more of the room temp. stuff.



#3 Add Some Lemon

One of the big complaints from people about water consumption is that is has no taste and they get tired of it. I get that.  Next time you get tired of water and don’t think you can drink another drop, add half of a lemon or half a lime to it.  It gives it a little bit of flavor and will satisfy that hankering for something different.  Lemon water also has some great health benefits as well.

Bottom line: Squeeze some lemon in your water to break up the monotonous taste that sometimes comes with drinking water.


Pouring Water Into Glass On Blue Background

These 3 reasons may seem silly when you read them, but I dare you to implement one or all into your daily routine. I guarantee you will drink more. Your body will thank you for it.

Let us know in the comments below how you manage to drink enough water, and if these tips helped you!



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