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Who: Hanson Watkins
What: Indie Candy, allergen-free confectioner
Where: Birmingham, Alabama

At Indie Candy, the brainchild of Birmingham’s Hanson Watkins, “nothing is simple,” due to the many restrictions placed on her Big Eight allergen-free candy line. These allergens include milk, eggs, fish, crustaceans and shellfish, tree nuts, peanuts, wheat, and soy — with sesame thrown in for good measure.

Everything that comes into the facility – whether chocolate that will be enrobed over handmade marshmallows or sugar for gummy candies or flavors for truffles – is obsessively sourced to ensure that it is allergen-free.

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Disclaimer: Eggs as a snack food will require more minutes than, say, mixing nuts with yogurt. That’s because eggs usually require boiling water, a hot skillet, or an oven before you can eat them. But before you discount the egg as a snack food, keep in mind that none of the steps to cooking an egg require too much time or effort. And the results will prove to be major game-changers when it comes to making quick, beautiful, and flavorful bites.

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What’s essential to a Swedish fika isn’t just coffee. It’s what goes with it. In Sweden, there are a variety of iconic recipes associated with fika, many of which you will find at almost any Swedish cafe.

But you don’t have to visit Sweden to indulge in fika. Here are 10 Swedish recipes that are perfect for fika, and that you can easily make at home.

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Those cans of chickpeas sitting in your cupboard have been hiding an amazing secret. Roasted in the oven, chickpeas transform into a crispy, salty, savory snack. So tiny. So easy to eat by the handful. So addictive. This is dangerous knowledge.

If you haven’t yet been introduced to this snack, please allow me to do the honors. Here is our step-by-step recipe for roasting chickpeas in the oven.

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• Today’s topic: How homebrews go from flat to fizzy
• The Kitchn’s Beer School: 20 lessons, 7 assignments to brew your first 1-gallon batch of beer.
• Sign up & see all the assignments! The Kitchn’s Beer School

Beer’s refreshing fizziness is at least half of what we love about it, and right now, I’m sorry to say it — your homebrew has none. Zero fizz. It’s flatter than a can of soda left out after a party.

But we’re going to change all that. Here’s how your homebrew is going to get its fizz back.

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Grabbing a bite in your grocery is not only contributing to a growing trend, but it’s also a way to help your market deal with excess product (read: not throw away food) and ensure the fresh items you want in the perimeter departments are there the next time you need them. You’re not being lazy, you’re being green — and an important part of your market’s ecosystem. (Does your market serve wine? Go ahead and grab a glass as well. I mean, you don’t want that Pinot to go to waste.)

Here are how some of those cold and hot bar foods are green and use up food that might otherwise be wasted.

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Most people know that nutrition and movement are important for health, but fewer people are aware how significantly other factors – such as pleasure and social connection – can influence our physical well-being.

The activities we perceive as pleasurable release chemicals in our body, such as endorphins and oxytocin, that have positive health effects.

For example, both endorphins and oxytocin decrease circulating levels of cortisol, a stress hormone that drives the fight-or-flight response. (1, 2) Since many of us are living under stressful conditions that cause cortisol to be chronically elevated, anything that can reduce cortisol levels will probably be beneficial for health.

Endorphins also enhance immune function, and oxytocin can lower blood pressure and improve response to stressful events. (3, 4, 5)

And they simply make us feel good!

Here are 7 ways to practice #pleasure in your life this week.

There are many reasons to prioritize pleasure in your life, but it can be an easy thing to forget in the midst of work, home, school, and other obligations. But having a plan to prioritize pleasure can help make your goals a reality, so in this article, I’ll share with you you seven easy ways you can increase the pleasure in your life this week.

1. Listen to (or play) some music

Almost everyone likes some type of music, and listening to music is one of the easiest ways to bring more pleasure into your life. Research indicates that music can reduce pain and anxiety, reduce cortisol, and increase levels of oxytocin. (6, 7, 8) One study also found that participating in a drumming group improved immune function by increasing natural killer and other killer cell activity. (9)

This week, make a point of listening to music that makes you happy, whether that’s playing your favorite song on your way to work, stopping to listen to street performers, or going to a concert. Even better, play an instrument yourself, or get some friends together and have a jam session.

2. Take a hike

Walking is great no matter where you do it, but we can probably all agree that walking in a natural setting is much more enjoyable than walking on paved roads or inside on a treadmill.

And now that the weather has warmed up (here in the northern hemisphere), there’s no reason not to get outside and enjoy nature!

For most of human history, we spent the majority of our time outdoors, and we’re wired to derive pleasure from interacting with nature. (10) Spending time in nature has been shown to decrease stress and improve a variety of health conditions, from depression and anxiety to heart disease. (11, 12) Hiking is a great way to reap the benefits of being in nature as well as the benefits of moving around.

3. Get some sun

While you’re outside, make sure to get some sun – and not just because it feels good. Contrary to popular opinion, the sun is not there to burn you and give you skin cancer. Regular sun exposure is actually good for your health, and may help modulate the immune system, decrease blood pressure, and improve cardiovascular health. (13, 14)

And of course, sunlight also prompts vitamin D production in the body. Vitamin D is necessary for bone health and proper immune function, and might protect against cancer, cardiovascular disease, and other negative health outcomes. (15, 16, 17) And it’s probably best to skip the sunscreen, as long as you’re careful not to get burnt!

4. Watch a funny movie

The old adage “laughter is the best medicine” has stuck around for a reason – laughter really is good for your health. One study in healthy adult women found that watching a funny video reduced stress and improved the activity of natural killer immune cells, compared with a “distraction” group that watched a non-humorous video. (18) Laughter has also been shown to improve immune function and stress response in cancer patients. (19)

If movies aren’t your thing, try looking up some videos of stand-up comedy performances. Or, better yet, treat yourself to a live comedy show. If all else fails, just hang out with your friends or children or pets for a few hours; one of them is bound to do something funny.

5. Get a massage

Another great way to get more pleasure in your life is through human touch. You could always just go hug your partner or a friend, but why not kick it up a notch and get a massage this week?  Massage is associated with an increase in oxytocin and a decrease in hormones associated with stress. (20) Regular massage has also been found to increase immune function and decrease markers of inflammation. (21)

A massage is a great thing to do with your partner for a romantic night in, or if you’re single, treat yourself to a full-body massage at a spa. They’re an indulgence, but a worthwhile one if you need some extra pleasure in your life.

6. Schedule a date night

In a world that’s more connected than ever through the internet and social media, it’s ironic that many of us may be suffering from a lack of human connection. A large study published in 2010 found that social support was a better predictor of survival than a slew of other risk factors, including BMI, physical activity, blood pressure, air pollution, smoking, and alcohol consumption. (22)

It’s also well-known that married people tend to have increased life expectancies, while people who are lonely tend to have higher levels of heart disease, insomnia, inflammation, cancer, and depression. (23, 24)

This is all observational research, but you probably don’t need anyone to tell you that social connection is a vital part of health and happiness. Humans naturally crave connection with others, whether through family, friendships, or romantic relationships.

If you have a romantic partner, schedule a date night to spend some quality time with them this week. Otherwise, make time to visit with a close friend or family member, even if it’s just a quick coffee or lunch date.

7. Play a game

If you want to spend time with family or friends this week but aren’t sure what to do, why not have a game night? Break out the board games, card games, poker table, or Scrabble board and just have fun for a few hours! Or, if those types of games aren’t your thing, you could go for something more energetic like a game of basketball, frisbee, or volleyball.

Playing games and sports can help both children and adults feel less stressed, and can even improve social intelligence, memory, and problem solving skills. (25) Having a regular family game night is a great way for you to destress, strengthen your relationships, teach your children to socialize appropriately, and have fun all at the same time.

Those are my seven suggestions for getting more pleasure in your life this week. If you’ve read my book, you might recall that pleasure and social connection actually played a big role in my own journey back to health.

I’m a big believer in the importance of pleasure and do my best to make it a priority in my life, and I hope these suggestions help you start to prioritize pleasure in your life as well.

Now I’d like to hear from you: what are your favorite ways to incorporate pleasure into your life?

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For the most part, choosing to rent a house while on vacation instead of staying in a hotel is a no-brainer for me. I can enjoy plenty of meals at local restaurants, but also have the option to stay in and cook, which gives me an excuse to check out nearby farmers markets, as well as take a break from eating out.

This past year it’s also become something of a way of life, as my husband and I have spent about a quarter of the year traveling from Los Angeles to New Orleans and back for his job, living in vacation rentals and cooking in vacation rental kitchens for months at a time. Cooking in a temporary, poorly stocked kitchen is never as easy as cooking at home, but I’ve figured out some ways to make it a little less annoying.

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Originally posted at: http://www.nerdfitness.com/

This is a post from NF Rebel Chef Noel.

You ever get to the store and think to yourself, “I have no clue I doing here”? 

It’s okay. We’ve all been there. Buying food can be totally overwhelming. Every aisle is packed with different brands, fresh and frozen foods, and packaged and processed crap.

We’ve all wandered up and down the aisles wondering: What’s healthy? What types of food will last the longest? What tastes good? Which items are the best bang for my buck? And let’s not even mention what choices we need to make to put together an actual meal.

We don’t want you to feel overwhelmed or waste your time and hard earned money on stuff that sucks. A negative experience at the grocery store can leave a bad taste in your mouth (zing!) and discourage you from going back and developing a key skill to keep yourself healthy and strong.

That’s why we’ve decided to simplify the whole process. It’s time to introduce the Nerd Fitness Pantry.

What is the Pantry?

Think of the NF pantry as your arsenal of weapons and supplies you keep with you on your journey.

These items are mostly nonperishable (or at least can be stored for some time). Some of them have a higher cost up front, but will likely last you a while and will be instrumental to leveling up your paleo cooking game.

Each item you’ll be gathering on your grocery store mission is like a tool used during questing for one or more purposes. Think of coconut oil like the hook shot in Ocarina of Time: it’s going to take some effort (and real-life rupees) to obtain, but after you have it, you’ll be using it all the time.

Others items are like potions, great to keep around in case of emergency (like if you didn’t have time to cook before work).

A dragon slayer would never head into battle empty handed, so why would you attempt to tackle your diet goals blindfolded with one hand tied around your back? If you try to do that, you’re gonna have a bad time. This list of items will make sure you’re heading out on your quest fully prepared to deal with any hunger dragons or low blood sugar goblins that might cross your path.

Let’s be honest, life often gets in the way of our efforts to be healthy. Stocking up on a strong paleo pantry is the best way to consistently eat healthy, and to protect yourself against bad days.

Press Start!

The first step in setting up a healthy/paleo pantry is cleaning out your old pantry. Womp womp. This will probably be the least fun part of the job, but once you get over the cleaning hump, it’s smooth sailing.

Turn up your favorite record, grab a trash bag and a donation box, and let’s get started.

If you’re anything like me, you might have a TON of unhealthy food in your pantry. That’s okay! Getting rid of all that stuff will be a HUGE step in the right direction.

1) If you have food that’s expired, make sure to toss it out. I know it feels wasteful to throw a dozen cans of expired cream corn away, but if you didn’t eat them before they expired in 1987, you’re never going to eat them. Be honest with yourself.

2) If you have unhealthy food items that aren’t expired, you can donate them to a local food bank. This is an opportunity to help others in need AND make yourself stronger! Double hero points!! If you’re not sure how to donate, we’ve got you covered. Here’s a directory where you can find a food bank in your town! 

Now, many of us aren’t alone in our living situations. Maybe you live with a bunch of other people, like a significant other, family or roommates, and you share a storage space. Before diving in alone, ask your house mates if they might want to pitch in and help go through the food in the pantry. If your roomie is also interested in improving their health, setting up a new pantry can be beneficial for everyone involved!

However, if your house mates aren’t interested, ask if you can clear one shelf, cabinet, or other space for just your stuff. Having unhealthy food items in your kitchen might be tough willpower-wise (not being able to force yourself to have to go all the way to the store to buy Oreos when you’re feeling weak) – but trust me, it IS doable! If you have your own designated space where just YOUR stuff is being stored, it can help keep your willpower bar in good shape!

Remember: Only the stuff on your shelf is food. Everything else is poison. Or lava. Probably lava.   

Stocking Your Pantry

Here begins the list of items you’ll want to gather to stock your pantry. Before you look at this list and get overwhelmed, these are only suggested items (quick-reference cheat sheet located at the end of this section!).

If you see things on this list that you don’t/won’t eat, don’t buy them. Buy from this list as the items will fit into your life.

Since we’re thinking about our pantry as a weapons arsenal, it makes more sense to gather items you’re going to use regularly. If you’re a warrior who specializes in melee weapons, it makes more sense to purchase a battle axe next time you’re at the market rather than a quiver of arrows if you don’t use a bow.

Level 1 of the pantry are items we strongly suggest you purchase in case of emergency. If you have these items with you, you’ll have a WAY higher chance at sticking to your diet goals.

• Canned tuna or chicken: Keeping cans of tuna in your pantry is awesome because they’re a quick protein packed snack that you can put together in less that 5 minutes (mash it  with avocado) or toss your bag if you don’t have lunch prepped for work. If you’re weary of tuna, they also make canned salmon, but that can be significantly more pricey.
• Cooking oils (choose one):
  • olive oil – If multiple oil options intimidate you, just pick up some olive oil and don’t look back. It’s good for dressings and adding to vegetables. However, olive oil is not great for cooking at high temperatures (searing, sauteing, or stir frying) since it has a low smoke point 325-375°F/165-190°C. For that, pick up some vegetable oil!
  • coconut oil – Many stores give you the option of choosing either “virgin” or “refined” coconut oil. Virgin coconut oil will be less processed, but it will have more coconut flavor. Refined coconut oil is processed, which means it has little to no coconut flavor (cooking veggies and meats in virgin coconut oil is not ideal for folks who don’t like the flavor of coconut. If this is you, choose refined coconut oil!). Coconut oil also has a low smoke point of 325-375°F/165-190°C.
  • ghee – Ghee is butter that has the heat-sensitive milk proteins cooked out of it. This means not only does it have a high smoke point of 482°F/250 °C, but it is also nice for people who are sensitive to dairy proteins and lactose.
• Spices: You will want to add some flavors to your pantry. Check out our spices article.
• Emergency protein: When you get used to cooking and doing food prep regularly, you’ll be in the habit of rotating meat in and out of your freezer according to what you’ll be eating that week. In the beginning however, it’s nice to have a bag of frozen chicken breasts or a couple of steaks, pork chops, hamburger patties, or fish handy, just in case you don’t make it to the grocery store. Honestly, I’ve been doing this for a couple of years and I’m still not great at prioritizing my time. Nobody’s perfect. That’s why we plan ahead. You’ll thank your past self for thinking of future you ahead of time!
• Frozen Veggies: This is an in-case-of-emergency food. Choose your favorites! I like to keep brussels sprouts in my freezer, because I LOVE this recipe. Steamfresh veggies are a favorite among Team NF. Easy to prepare and grab on the way to work. If you’re a veggie prep newbie, frozen veggies might be your gateway to learning to include vegetables at every meal.
• Nut Butter(s): cashew or almond. Makes for an awesome snack (make ants on a log or dip apples in it) when you’re craving something sweet or crunchy. It’s also a good addition to some sauces (thai curry or “peanut” sauce).
• Sweet potatoes – did you know you’re not supposed to keep these in the fridge?

Had a rough day? Just heat up some veggies or slice and roast some potatoes, and eat alongside your emergency protein. Quick, easy, delicious. That’s level 1 – the basics.

Level 2 includes some additional items great to keep around, many of which are going to be essential in any basic recipe you put together:

• Nuts (choose your favorite)- Walnuts, almonds, cashews, or pecans are all good choices. Nuts are nice to have around the house for an emergency snack, or to add to your cooking.
• Canned/jarred/boxed tomatoes (diced): – Look for bpa-free cans. Tomatoes are a staple for a variety of different dishes. Whether you’re making curry, soup, or paleo spaghetti, it’s nice to know you have tomatoes on hand.
• Tomato Paste: Tomato paste adds an extra umami kick to dishes. We use it in paleo spaghetti, shepherd’s pie, and sometimes even tacos. It’s generally pretty cheap and comes in cans or a resealable squeeze tube.
• Boxes of beef, chicken, or vegetable broth: Again, awesome for when you’re making soup, a roast, cauliflower mash, marinades, etc. It’s also good for warming up and drinking when you’re not feeling well. Bonus points if you make your own bone broth and freeze it. Knowing you have some on hand when you need it is priceless. Just be sure to check the labels.
• Coconut Aminos – I grew up putting soy sauce in everything: soups, sauces, marinades, stews, on rice…later I found out I was allergic to soy. Bummer, dude. Coconut aminos are a great alternative to soy sauce, especially if you’re keen on making Asian dishes. Admittedly, it’s significantly more expensive, so I’ve learned to use it more sparingly now. Coconut aminos are also generally gluten-free, which is nice for those of you who have allergies to gluten (soy sauce is not GF, sadly). Just be sure to read the label.
• Cans/boxes of coconut milk: Awesome for adding creaminess to recipes, mashed “potatoes” (cauliflower or sweets), cream sauces, in coffee, smoothies, etc. Basically anything you would use milk for, replace with coconut milk.
• Vinegar (choose one): Acids are a staple for adding complexity to dishes as well as cutting heat and bitterness. They also allow you to make a simple dressing for salad and vegetables and interesting asian sauces.
  • balsamic
  • red wine
  • apple cider

• Mayo: Some folks are obsessed with paleo mayo. If this is you, please explain the obsession to me. Apparently it makes delicious sauces. The best way is to make it yourself, but if you’re not into that, the best brand I’ve found is Lemonaise. They use cage free eggs to make it. Unfortunately, it also contains canola oil, which is not ideal, but when you’re buying more processed foods, sometimes we have to compromise.
• Lemons or limes: Another acid option for adding to cooked and raw veggies, sauces, and even baked chicken or fish. Adding lemon to still or sparkling water can also be pretty refreshing if you get tired of regular ol’ water.

Bonus items:

Now, we know this list is pretty paleo-focused, but not all of us Rebels are strict paleo. That’s totally fine. If you’re just beginning your transition, paleo-ish, vegetarian, or following an 80/20 system, here are a few items you can add to your pantry that will help you out too!

• Canned beans – Yep, we’re cool with legumes. Especially if you’re a vegetarian. They’re pretty darn protein-dense (though carb-heavy) for a plant-based food.
• White rice – Some of us need more carbs to hit our macros and help us build muscle. Those of us who are working out a lot (crossfit, frequent heavy lifting, HIIT) might need more carbohydrates to keep up with our activity level and keep our body fueled for the next workout. White rice is super cheap, easy to keep on hand, stays good pretty much forever, and is quick to cook and add to any meal.
• Quinoa – Another grain that packs some significant protein. If you’re a vegetarian, quinoa is something easy to make that you can keep on hand. Similar to rice, it’s pretty shelf stable.
• Protein powder – this includes whey, egg, hemp, etc. If you’re looking to pack on muscle, sometimes eating 100% whole foods is a full time job. Adding protein shakes into your diet can help you get enough protein to build muscle and strength.

Remember, these items have been hand selected by our super hero team to give you a solid, healthy base to work off of for almost any meal. Need a snack? Grab some carrots and nut butter. Looking for a quick, no fuss meal? Grab a couple cans of tuna and a bag of frozen steamable veggies. Dinner in less than 5 minutes flat.

You can download our quick reference sheet pictured below, HERE! (right click save as).

Stock up!

Remember, you don’t have to buy these things just because we tell you to! Question everything! If there’s something you don’t think you’ll need or you don’t like, don’t buy it.

If you have questions about something alternative at the store, use our Paleo Central app to figure out whether or not it’s suitable for your paleo pantry.

Remember, this is your every day arsenal as well as your emergency supply. Keeping a clean, well-stocked pantry and freezer not only keeps you from having your trigger foods in the house, but you’ll always know you have a healthy snack at home (or something to grab on the go) and you’ll be able to keep track of the basic foundational ingredients for recipes that you have at your disposal on any given day. If you have these 15 items in your home, I guarantee you can whip something up for dinner without having to think too hard.

What items in your pantry or freezer can you not live without?

Are there any items you couldn’t find in the store or things you’re not sure how to use? Let us know in the comments!

-Noel

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Photos: hjl: in case of emergency, Zelda Informer: items and gear, kattebelletje: decluttering pantry, hoyvinmayvin: general store, i5_design: Grocery Produce Signage

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Rich in antioxidants, fiber, and natural sweetness, this grab-and-eat fruit salad in a jar is the perfect make-ahead healthy snack. Enjoy it as a mid-morning refresher or a late-afternoon pick-me-up.

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