Tuesday, January 31, 2017

Monday In Meals + Popular In January

Good morning and a very happy February 1st to you! Holy cow, January toalllllly flew by, right? What a whirlwind month. It was definitely one of the busiest I’ve had in awhile! #MEALPLANMADNESS

I know I’m a little late with my weekly Monday In Meals post, where I share what I ate throughout the day, but it coincides perfectly with the first day of February, so, hey, it’s a great time to share CNC’s most popular blog posts in January. These posts are the ones that were most shared on social media, so I figured if you missed them the first time around, you might want to check them out now since so many readers enjoyed them. Ok, here we go… Monday In Meals first and then CNC’s most popular posts in January!


  • Breakfast: Scrambled eggs with greens and hot sauce + iced coffee with coconut creamer and collagen
  • Lunch: Chicken breast mixed with broccoli, buffalo sauce, and ranch dressing + a Beauty Burst (fruity collagen chew)
  • Snack: Banana Nut Protein Overnight Oats (recipe from Designed to Fit Nutrition)
  • Snack 2: Veggies + dip (“work on what you suck at“)
  • Dinner: Zoodles with marinated shrimp and Parmesan
  • Dessert: 4-Ingredient Peanut Butter (Avocado) Cookies (recipe below) + a mug of eggnog tea
  • Snack: Cheerios with shredded coconut and goji berries + water mixed with Natural Calm



  • 1/2 cup smooth peanut butter
  • 1/2 small avocado, ripe 
  • 1 egg
  • 3/4 cup sugar
  • cinnamon and/or vanilla extract to taste (optional)

Directions: Preheat oven to 350 degrees F. Combine ingredients in food processor or mixing bowl. Form disks with batter on parchment paper on a cooking sheet. Bake for 10 minutes.

Makes 12 cookies

Popular on CNC: January

Healthy 3-Ingredient Dinners for Busy Weeknights


Fully Loaded Taco Meat from Real Food Slow Cooker Recipes

This recipe is from an ebook that I am loving lately: Real Food Slow Cooker Recipes. Each recipe inside is strictly Paleo and Whole30-friendly. No grains, dairy, sugar, natural sweeteners, legumes or alcohol – just real food and flavor. Use the code CARROTS30 at checkout and get 30% off the ebook!


Sweet Potato, Spinach & Feta Egg Bake Recipe

Not-a-Million Calories Gluten-Free Maple Granola Recipe


Question of the Day

How was your January? Any highlights to share?

The post Monday In Meals + Popular In January appeared first on Carrots 'N' Cake.

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Episode 352 – Jimmy Moore and Dr. Jason Fung – The Complete Guide To Fasting


Thrive Banner

On this episode of The Paleo Solution Podcast we have guests Jimmy Moore and Dr. Jason Fung. Jimmy Moore, who everyone probably already knows, is the founder of Livin’ La Vida Low-Carb, author of Keto Clarity, co-author of The Complete Guide to Fasting, and more. Dr. Jason Fung is a world renowned nephrologist based out of Toronto, and also a co-author of The Complete Guide to Fasting.

Download Episode Here (MP3)


Guests: Jimmy Moore and Dr. Jason Fung

Jimmy Moore’s websites:

Dr Fung’s websites:

Fung Shweigh Facebook group: http://ift.tt/2jrvZf9

Jimmy Moore and Dr Fung’s podcsat: http://ift.tt/2j9QsVf

Book: The Complete Guide to Fasting



30 Day Guide to the Paleo Diet

Want some extra help? Have you been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe you just want a 30-day meal plan and shopping list to make things easier? We’ve created a getting started guide to help you through your first 30 days.

Buy the book


Wired-to-Eat-RenderDon’t forget, Wired to Eat is available for pre-order now!

Amazon, Barnes & Noble, IndieBound, iBooks

from The Paleo Diet http://ift.tt/2knxbA0

Episode 352 – Jimmy Moore and Dr. Jason Fung – The Complete Guide To Fasting


Thrive Banner

On this episode of The Paleo Solution Podcast we have guests Jimmy Moore and Dr. Jason Fung. Jimmy Moore, who everyone probably already knows, is the founder of Livin’ La Vida Low-Carb, author of Keto Clarity, co-author of The Complete Guide to Fasting, and more. Dr. Jason Fung is a world renowned nephrologist based out of Toronto, and also a co-author of The Complete Guide to Fasting.

Download Episode Here (MP3)


Guests: Jimmy Moore and Dr. Jason Fung

Jimmy Moore’s websites:

Dr Fung’s websites:

Fung Shweigh Facebook group: http://ift.tt/2jrvZf9

Jimmy Moore and Dr Fung’s podcsat: http://ift.tt/2j9QsVf

Book: The Complete Guide to Fasting



30 Day Guide to the Paleo Diet

Want some extra help? Have you been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe you just want a 30-day meal plan and shopping list to make things easier? We’ve created a getting started guide to help you through your first 30 days.

Buy the book


Wired-to-Eat-RenderDon’t forget, Wired to Eat is available for pre-order now!

Amazon, Barnes & Noble, IndieBound, iBooks

from The Paleo Diet http://ift.tt/2knxbA0

14 Primal Tips for Better Hiking

Inline_Better_HikingThe most basic advice I can give about hiking is to go find a natural space and walk around. That’s it. It’s not sexy or particularly exciting, but it’s good enough.

I do have some additional thoughts, though. If you want to get deeper, if you want to “upgrade” or “hack” your hiking, you’ll find today’s post useful. I’m going to offer some ideas on how to get the most out of your forays into wilderness.

I’m not going to discuss multi-day hikes/backpacking, which, truth be told, I’m not nearly as experienced with. This is strictly about day hikes—the kind everyone has time to do.

I’m also not going to discuss gear. It’s real easy (and fun) to geek out on all the awesome gadgets and gear you can buy for hiking, so I won’t spend much time there.

Let’s get to it:

1. When choosing a hike, avoid those with the most reviews.

When searching for new restaurants to try, I weigh the number of reviews more heavily than the number of stars they receive. Same for books and other products. A 4.5 star average across 2000 reviews is more convincing than a 5 star average across 20.

Not so with hikes. When I’m browsing Yelp or some other hiking review site for a hike to try, I avoid the ones with the most reviews. I expect and prepare for crowds at a good restaurant. Crowds can even enhance a restaurant’s atmosphere. I hike to escape the crowds.

2. Be smart.

Grok wasn’t some foolhardy hiker, heading off into the backcountry on a lark. Most extant hunter-gatherers are cautious. They travel with friends. They move along pre-determined paths. They know the land before they walk it.

It’s a lot like a lifelong shoe wearer running a marathon in Vibram FiveFingers. It’s gonna hurt, and and injury is probable. Having grown up in the cradle of civilization, you probably aren’t prepared to go it alone. Nature can be dangerous. It doesn’t have to be, but you’d better respect it.

Plan your route. Follow a path; trails are where they are for a good reason. Solo hikes are fine (some of my favorites have been just me), as long as you know what you’re doing and where you’re going.

3. Bring your phone.

Wait, what? Sisson, I thought I was hiking to escape the trappings of civilization. I hike to gaze at the wonders of mother nature, not thumb my way through my Twitter feed. You really blew it on this one.

Not so fast. Here’s how I use my phone on my hikes.

  • Take notes whenever inspiration strikes. Walking increases blood flow to the brain and improves cognitive performance, spending time in nature reduces stress and elicits spiritual, ecstatic experiences, so hiking can really get the creative juices flowing. I often do my best creative thinking out on the trail.
  • Writing. Believe it or not, I do a fair bit of “writing” while hiking. I’ll often dictate to the speech-to-text feature on the phone a big messy rough draft. When I get home, I edit (and edit, and edit some more; it’s a really rough draft). But the hike gets the story going.
  • Photography. Don’t view the world through the view finder or anything, but photos can be nice. Memories and photos can perpetuate each other. And yes, share away on social media. Make people envious. Make people feel bad about skipping out on the last five hikes. Make people want to get out there themselves. In fact, let’s make this a thing. I want you to take photos next time you’re out hiking and post to the social media app of your choice. Heck, tag me @MarksDailyApple on Instagram so I can see what you’re up to. Throw in the hashtag #GrokInTheWild, too.
  • Research. Is this wild bay leaf, or something similar but inedible? Whoa, is that poison oak? Having a phone (with reception) allows you to dig a little deeper into the hiking experience, avoid potential dangers, and uncover treasures.

And no, I don’t always take it along.

4. Hike unencumbered whenever possible.

On short hikes, don’t take food. Don’t wear a backpack. If it’s a short enough hike, don’t even take water.

I love to hike totally unencumbered. Save for whatever fits in my pockets, I prefer to leave it behind. If it’s a cool day or a short hike (1-4 miles), I’ll even leave the water behind.

This gives me more freedom to roam and explore. I can run if I want to. I can lift a rock or log or climb a tree. Mostly, I just like having my hands free as I walk. There’s nothing like gliding down a trail, light as a bird.

Hydration is important, so before you start hiking, drink 12 ounces of water with sea salt sprinkled in—and maybe a squeeze of lemon or lime juice.

5. Don’t let children stop you.

Parents, even of youngsters totally unable to self-ambulate: take your kids hiking. It’s not that hard. If pre-walking, strap them into a baby carrier or use a stroller (trail permitting). If barely walking, just go short and slow. Your mile hike might take an hour, but it’s worth it and you’re still out there.

Hiking soothes the crying babe. It provokes the sullen pre-teen into engagement with the world (despite their best attempts). It builds stamina walking up those hills, balance traversing that uneven ground, and instills a love and respect for the natural world.

Will babies “remember” it? Not consciously, but trust me. All those hours spent walking through beautiful natural settings imprint on their subconscious selves. They’ll be better, calmer, saner adults for their time in nature.

6. Lift heavy things.

The natural environment abounds with heavy objects. Stones and fallen logs of various sizes, shapes, and weights provide plenty of resistance. I suggest you take advantage.

  • Carry a heavy log in the zercher position. Do some squats and lunges.
  • Carry a log on either shoulder. Balance it so that you can carry it without hand support.
  • Do landmine exercises with a log. Place one end of a log securely against a tree, rock, or other surface. Pick up the other end and use it as a weight. I like the reverse lunge (only have the log in the front rack position, unless you’re somehow able to hold a log at your side with one hand).
  • Deadlift large rocks. Go lighter than you think, as the irregular shape and hand positioning will make it harder than deadlift the same weight on a barbell.

7. Play as you go with a partner.

Having a partner isn’t just safer. It exponentially increases the amount of fun you can have.

  • Every time you see a hawk/squirrel/fallen tree/mushroom/etc., deliver a pinch/slap/goose/elbow/tickle/wet willy/purple nurple/toss to the ground to the other person. Pick an object you’ll encounter throughout the hike, choose a punishment, and whoever sees the object first gets to enact the punishment. Repeat.
  • Play catch. Find a stone, and play catch the entire time. Go long and go short. Catch behind your back. Throw behind your back. Switch hands. Mix it up.
  • Carry a heavy stone or log together as far as you can. When you get tired, hand it off. Actually, hand it off before you get tired. Keep some in the tank so you can keep the handoffs going as long as possible. Vary your carrying method (right shoulder/left shoulder/zercher/overhead/etc.).

8. Incorporate formal exercise into the hike.

This is a great way to get a solid workout without realizing it.

  • Do a few pull-ups on every overhead branch you see.
  • Do walking lunges every five minutes.
  • Sprint up every other switch back you encounter.
  • Bear crawl for 40 yards every 10 minutes.
  • Stop and do max rep pushups every 10 minutes. Do dips instead if you can find a suitable place.

What else can you think of?

9. Climb.

Observe the verticality of the natural world. Look for trees that you can climb, and climb them.

Be safe, of course. Don’t climb anything you can’t climb down. Avoid branches thinner than your wrist. Avoid dead branches (and dead trees, for that matter).

Also check out rock formations you can scramble up. There’s nothing like a good scramble up some granite. Bouldering—climbing straight up using toe and handholds—is also fun but requires more training and know-how.

10. Slow down.

I’m no meditator. I’ve tried. I’ve read the literature. I know the benefits. It just doesn’t work for me.

But there are alternatives that get you to the same place, and hiking is one of mine.

So, when you hike, stay present and pay attention. Touch everything you see. Caress the bark and the leaves. Smell the flowers. Flip over a decaying log and watch the bugs scatter. One of my favorites to touch and see is the manzanita tree.

Hiking isn’t always about physical fitness. It’s a place to just be in the present moment, too. 

11. Try hiking the highest peak in your area.

If my hike doesn’t have at least a bit of elevation gain, I feel cheated. It doesn’t even feel like a hike. Rather, it’s a walk.

Walks are fine. I love a good easy walk through a wilderness area. But I really, really love a good climb.

One thing I’ll do anytime I’m in a new area (and have enough time) is look around for the hike with the biggest elevation gain. There’s something gratifying about battling the most fundamental force in the known universe—gravity—and coming out on top.

I mean that literally: you’re actually on top. You can look down on the city below and know that you’re higher than every single person there.

Also, climbing is a great workout.

12. Ponder the trees.

Trees are crazy.

Depending on where you are, the trees might have been around to witness the rise and fall of Alexander the Great, the spread of Christendom, the construction of the Great Wall of China and Macchu Picchu, the dozens of generations of hunter-gatherers raising children and warring and loving and dying under its canopy. And these are living things. Not conscious like we know, but responsive to the environment and reactive to their peers, with whom they communicate via a subterranean fungal network.

13. Feel the trail’s history.

Imagine the original inhabitants padding along the same trail you’re on, seeing the same sunset you’re watching. What were they thinking? What did they dream about? What did they carry? Did they ever just go out to enjoy themselves on a hike?

Imagine the earliest explorers climbing the same ridge you just climbed. You see haze and skyscrapers off in the distance. They saw teeming wildness.

Imagine the conversations that have echoed through these trees and valleys, canyons and caves.

Imagine all the lovers sneaking off to rendezvous within the confines of that little nook in the rock wall ten feet up, maybe during a thunderstorm or to escape the brutal heat of summer. To how many conceptions did it bear witness?

Imagine the troops marching along your trail to die, or win, or do both.

14. Try brown space, blue space, not just green space.

Most of us think of forests when we think about hiking, but that isn’t the only way to do it. You can hike through deserts and scrublands (brown space), along the ocean (blue space), through grasslands, or even through a particularly impressive city park.

Not everyone has easy access to towering forests, and that’s okay.

Well, there you have it: my 14 tips for making the most of your hikes.

How do you like to hike? What tips would you add?

Let me know down below! Thanks for reading, everybody, and take care.


The post 14 Primal Tips for Better Hiking appeared first on Mark's Daily Apple.

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Which Airlines Have the Healthiest Food?

When we book airplane tickets, most of us consider things like timing, cost, and whether or not a given flight includes a layover. We probably don’t factor in the healthfulness of the airline’s food. But maybe we should.

Some airlines serve healthier meals than others, and a new study helps travelers figure out which keep calories and cost to a minimum in the meals and snacks they offer, while maximizing nutrition, taste and sustainability.

“Transparency is critical, and consumers are very interested in know about the foods they eat,” Charles Platkin, PhD, JD, MPH, the director of the NYC Food Policy Center at Hunter College, who conducted the study and edits DietDetective.com, tells Healthy Eats. “Often, travelers don’t have the time to plan out and pack their own meals. Their only choice at 30,000 feet is the food on the plane.”

Platkin’s airline food study found that, overall, the average calories per in-flight food item has risen slowly and steadily in years past — from 360 in 2012 to 388 in 2013 to 297 in 2014 and 400 in 2015 — before decreasing 8 percent last year, to 392. 

Rated according to “Health Scores” on a scale of zero (lowest) to five (highest) stars — taking into account criteria including health and calorie levels, improving access to healthy options, innovation and the availability of nutritional information — the study ranked 12 popular airlines. Virgin America Airlines earned 4.25 stars and healthiest airline honors, followed by Delta and Air Canada with 4 stars apiece, Alaska Air (3.75 stars), JetBlue (3.5 stars), United (3.25 stars), American (3 stars), Southwest (2 stars) followed by Allegiant Air and Hawaii (1.75 stars each). Spirit Airlines and Frontier Air shared the bottom spots on the list with just 1 star apiece.

Platkin suggests that airlines can increase customer satisfaction and brand loyalty by offering healthier foods on flights.

“There is a plethora of research on healthier food improving mood,” he observes, noting that eating a meal or snack that is heavy on fat, sodium and sugar “could make passengers grumpier and create a less than positive travel experience.”

To prevent mid-flight “hanger,” Platkin urges flyers to expect trips to take longer than scheduled and bring healthy snacks along. (You can take most foods through security, he notes, just not liquids or gels.)

Travelers should try to plan out their meals as they do their trip, Platkin advises. “Even if you ate before you left home,” he notes, after hours of travel, “you are still going to get hungry.”

Amy Reiter is a writer and editor based in New York. A regular contributor to The Los Angeles Times, she has also written for The New York Times, The Washington Post, Glamour, Marie Claire, The Daily Beast and Wine Spectator, among others, as well as for Salon, where she was a longtime editor and senior writer. In addition to contributing to Healthy Eats, she blogs for Food Network’s FN Dish.

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Join Me Tomorrow for the FREE Autoimmune Revolution Summit

AIR17_banner_day-3If you’ve been with me for more than a minute, you know I stand by the power of Primal practices to help prevent, and in many cases reverse, autoimmune pain. So, when my colleague Dr. Peter Osborne told me he was gathering together leading autoimmune experts and sharing their wisdom with the world, I jumped on board enthusiastically.

I’ll be a featured speaker for tomorrow, Day 3 of the FREE, online summit, which runs to Saturday, Jan. 6th. I’ll be discussing the intersection of diet, exercise and chronic autoimmune pain, specifically the foods to eliminate and overcome pain and the connection between diet and exercise injuries. (True to Primal form, I’ll also share tips for making exercise fun again!)

I’m one of 35 alternative health experts and functional medicine leaders together sharing nearly 30 hours of innovative and applicable advice on living well with autoimmune disorders. During the online summit, you’ll receive expert wisdom about breaking the cycle of autoimmune pain and medication dependency to achieve greater health and improved happiness.

Registration for the event is entirely FREE, and my talk with be available throughout the day tomorrow. However, I’d suggest taking in all the remaining talks if you can, particularly if you or a loved one live with an autoimmune condition.

You have the opportunity to purchase all 35 presentations, plus additional ecourses, guides, ebooks and other resources for $79 (that’s just over $2 a talk—not counting extras). Once you own the expert talks, you can listen to the audios on your computer or mobile device, read the complete transcripts, and share the information with family and friends.

I’m excited to be part of this event and hope you’ll join me.

See you at the summit, everyone!


The post Join Me Tomorrow for the FREE Autoimmune Revolution Summit appeared first on Mark's Daily Apple.

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Solar Powered

^^Flashback to beach week Mazen 2014! 

I was talking to my friend Lauren one warm day when the sun came out after a series of gross, cloudy days and I commented that I felt like I had 1,000 pounds lifted off of my shoulders. “We sure are solar powered, aren’t we?” she said. 100%, yes, totally agree. I NEED sunshine. Vitamin D pills don’t cut it. Sometimes I really wonder why I don’t live in south Florida or the Caribbean or southern California (because they are insanely expensive and/or far from family and friends, but still…) At the very least I need to visit these places in the winter if possible. The good news is I am going somewhere warm soon!!

We have lucked out with some really nice mild weather lately, and that makes me worried that a super blizzard is just around the corner.

Breakfast English muffin with egg, cheese and jam. Plus grapefruit.

Lunch kale with cranberries, ricotta cheese, and pita chips.

Thomas owns a soda stream that has ended up at my house, and I am using it ALL THE TIME! Love the convenience and that I am putting less cans in the recycling.

For dinner – fresh pasta with kale, ricotta and garlicky bread crumbs.

I made it to a hot yoga class at Elements last week, and that warmed me up from the core : )

The post Solar Powered appeared first on Kath Eats Real Food.

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30-Day Challenge Analysis Part 1: Pros and Cons of 30-Day ‘Sprints’ to Ultimate Health

post pic

It’s 30 days, it’s a complete lifestyle revamp and it will “change your life”, get you healthy and help you “detox” and lose weight. That’s the general premise behind most 30-day challenges out there. But do they work? I mean seriously, what can you really accomplish in 30 days and how the heck does that translate into the rest of your life?

Thirty-Day Challenges and/or Transformations can be powerful tools for developing new habits and kicking old ones to the curb. But on the opposite side of the coin, they can be a recipe for disaster and/or self-destruction. In this, the first of three posts making up the 30-Day Challenge Series, we’re going to weigh the pros and cons of signing on to one of these 30-day ‘life changing’ challenges. Let’s get this party started…

30 Days to AWESOME – The Pros:

  1. You get to ‘try before you buy’. It’s only 30-days, that’s it. It’s an opportunity to try something new, see how it works, and decide if you want to keep drinking the Kombucha. It’s sort of like a money back guarantee – if you fall in love with your new lifestyle and/or how it makes you feel, you can keep on keepin’ on. But if you hate your life, feel yucky or just don’t like it – you can revert back to your cheeseburger and donut life – no strings attached. Or maybe, you strike a balance between the old and the new resulting in an overall healthier lifestyle but not necessarily devout “holier than now” eating. Ultimately, the choice is yours – no major commitment necessary up front. Just 30 days.
  2. It’s a kick-start. These challenges can serve as a catalyst for lasting behavior and habit changes. Let’s face it, some folks can’t resist a challenge – especially if there’s a tangible (money, prizes) reward at the end. This simple fact just might get “Dunkin’ Donut Dave” and “Pizza Hut Pete” to completely change their habits for, at least, 30 days. That might mean a couple dozen fewer donuts and/or 8 fewer stuffed crust pizzas for Dave and Pete, and well, it’s something. Small victories, folks. Small victories. With any luck, the guys will feel better and the changes will stick. Bottom line – they started and maybe, just maybe they ate a vegetable that wasn’t battered and fried. VICTORY!
  3. Old patterns and habits get replaced (at least for a while). For 30 solid days there’s no swinging by the drive-thru on the way to work, grabbing lunch at Burger King, or ordering in a pizza for dinner. For 30 days you’re going to actually have to be conscious of your food choices. You’ll need to clean out and restock your kitchen, figure out how to use the oven, and leave the grocery store with something besides Easy Mac, frozen pizza, and soda (yeah, I’m talking to you…). It takes some effort BUT it’s an investment in YOU. If you (the investee) sees/feels the dividends of your hard work, it’s likely you’ll keep making deposits and the interest will accrue at a rate greater than 0.06% APY. Take that US economy!
  4. It might stick. After the initial shock of no more Starbuck’s Frappuccino’s and/or weekend ice cream and beer binges, you fall into a ‘new normal’. Your routine changes – less Netflix and more meal prep, etc. Your tastes start changing – broccoli and Brussels sprouts look out! And best of all, you start feeling better. So, after 30-days you decide that going back to OREO’s and all-you-can-eat buffets isn’t something that you want to do. Sure, you might loosen the reigns a little bit, but 80-90% of the time the train is on the tracks and you’ve got a new, healthier lifestyle. Mission accomplished!


30 Days to Destruction – The Cons:

  1. Your “why” is wrong. There’s a lot of people that do these challenges because they have a chance to win something, as in the case of the gym contests. So, for 30 days they change their routines and a lot of times take it to an unhealthy extreme; starving themselves, zero carbs, etc., just to win the prize or get the glory at the end of it all. They take a totally unsustainable approach, spend 30 days in complete misery, and come day 31, all hell (and donuts) break loose. These folks go into the challenge with no intent of lasting change and when it’s over its back to Fanta and French fries. This is totally unproductive and so far from healthy that Google maps can’t even help.
  2. It’s a one-size fits all approach to eating. We’re all different and our bodies aren’t all going to respond the same way to these food and/or exercise changes. Some folks feel fabulous on a low carb plan doing high intensity workouts and others feel like complete trash. These challenges and the food and/or workout plans that come with them don’t take into account your age, gender, prior activity level, health history, or your relationship with food and/or exercise. Often there’s no guidance on portion sizes, meal balance (protein, veggies, fats, starch, fruit, etc.) or anything else. All you get is a list of ‘rules’ and must do’s. While this approach works great for some (at least in the short term), the blanket and non-specific approach isn’t the best route for everyone or for the long haul in a good number of cases.
  3. 30-days of deprivation?? Let’s be honest, does anyone that’s done one of these complete elimination challenges truly enjoy their lives during that time? (If you answered yes, you’re probably fibbing just to spite me. Stop it.) There are lots of rules, limitations, and restrictions. Eating out, at the homes of family/friends and/or in social situations becomes super difficult if not impossible. Yep, you’re that high maintenance person that just kind of sucks the fun out of everything or you become a hermit and spend a lot of quality time at home with yourself. Sure, it’s only 30-days, but are you learning anything about how to incorporate healthy choices into your normal life once the 30-day sentence ends? If you’re not, when it’s all over – you’ll likely find yourself right back where you started. Same habits, different day.
  4. Didn’t we do this already? You’ve possibly noticed a lot of people (thank you Facebook) that do several 30-day challenges every year. It looks something like this: January 1 – “I’m starting my Whole 30 today. New Year, New Me!”; April 1 – “Kicking off 30 days of strict Paleo to get ready for my spring break vacation.”; July 1 – “Starting my summer ‘sugar detox’ – no ice cream for 30 days 🙁 !”; October 1 – “Prepping for the holiday eating season with another Whole 30, time for a reset!” – and the cycle repeats again come January, maybe with a ‘juice cleanse’ this time to mix it up. So, the million dollar question here – what the heck is this person doing BETWEEN his/her 30 day ‘resets’? Uh, Magic 8 Ball says, “All signs point to ‘eating like an asshole’.” The 30-day challenge/transformation isn’t meant to be a quick fix or short-term get healthy sprint followed by the return to complete food debauchery. If you’re not changing your habits and lifestyle for the long haul. You’re doing it wrong.

So, there it is – my short list of the pros and cons of the 30-day challenge/transformation. It’s definitely not all encompassing and we’ll dig deeper into the process in the next two posts in the series:

30-Day Challenge Analysis Part 2: Abusing The System – How We Screw Up The Process & Ourselves

30-Day Challenge Analysis Part #3: Changing Your Life For Real – Let’s Do This Right

But this gives you some ‘food for thought’ as you near the end of your New Year 30-Day Challenge. What’s your plan for day 31?



Wired-to-Eat-RenderDon’t forget, Wired to Eat is available for pre-order now!

Amazon, Barnes & Noble, IndieBound, iBooks

from The Paleo Diet http://ift.tt/2jQknyg

Monday, January 30, 2017

6 Pieces to Instantly Update Your Spring Wardrobe

This post is brought to you by CJ Affiliate’s VIP Content Service. Thank you Lucky Brand for sponsoring this post. While this was a sponsored opportunity from Lucky Brand, all content and opinions expressed here are my own. 

I can’t believe we’re already halfway through winter. I feel like we just had our first snowfall, but now the days are getting longer again, and I’m already thinking about warm, sunny days.

With Spring just around the corner, I’m thinking about how to update my wardrobe. Since I work from home, I’m all about everyday pieces that are both comfy and versatile, so I can dress them up or keep them casual, depending on the occasion. With that, here are six pieces that will instantly update your Spring wardrobe and a little incentive to start shopping at Lucky Brand right now! 🙂

*** Now though Wednesday (2/1/17): Buy One, Get One 50% Off ALL Women’s Styles!***

*** Get $20 off with a special code***

update spring wardrobe lucky brand

Watercolor Elephant Tank

As you might remember, I’m all about elephants (for good luck!) this year, so as soon as I saw this Watercolor Elephant Tank, I immediately needed to add it to my wardrobe. It’s pretty and fun, but also symbolic of my goals for this year. And, hey, I love a good sleeveless tank, so I’m glad that I added it to my wardrobe. It’s a classic style that can easily transition between different outfits, so I’ve already worn it a ton and know it will continue to be in regular rotation throughout the spring and well into summer.

Lucky Brand Elephant Tank

Collarless Military Jacket

Oooh, this Collarless Military Jacket… I absolutely need it in my life. I actually mentioned it on CNC last week because I’m so in love with it. It’s military-inspired and perfectly broken-in (love), so it’s comfy and cozy, but stylish too. It would instantly upgrade a simple t-shirt or tank top with jeans or even leggings, so I know it’s a piece that I would wear again and again. This jacket also comes in “washed steel,” which is super cute too. Decisions, decisions…


Cowlneck Tunic

This Cowlneck Tunic is the best. It’s perfect for lounging around the house with its drapey silhouette and warm cowlneck, but it’s stylish enough to wear out and about while running errands or grabbing coffee with a friend. The back is a little longer than the front, so you can totally wear it over leggings for a casual look. I love this “athleisure” look and can’t believe it’s Lucky Brand. I’m a huge fan, and I find myself wearing this tunic all the time. It also comes in gray and red.

Lucky Brand Cowlneck Tunic

Charlie Skinny Jean in Reflecting Pool

My new favorite jeans for sure! They’re low-rise with a slim fit and skinny leg, and they’re, oh, so soft and totally comfortable, especially when it comes to flexibility and stretch in the thigh area (without stretching out too much). Ladies with muscular legs will definitely appreciate the fit of these jeans. They’re fitted, but move with you too, so they’re truly the best of both worlds!


Archh Flats

How adorable are these Archh Flats!? The asymmetrical accents and perforated leather gives them the option of staying casual or being dressed up. They come in three different colors (black, grout, and café) and would be the perfect shoe for spring! Related and also super cute: These Emmie Flats and they’re even more affordable!


Mateo Soft Pant

Minimal and effortless, the Mateo Soft Pant is definitely a must-have for spring. With an elasticized drawstring waist, side pockets, back flap pockets, and a cuffed hem, these pants are versatile and can easily be dressed up for a night out or styled down for a more laid-back occasion.


Questions of the Day

What piece will you definitely add to your spring wardrobe this year?

Which color of the Collarless Military Jacket should I go for?

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Look What Happens When You Resist Sweets For 7 Days! Whoa!

I don’t believe in using quick fixes and shady supplements to lose weight and feel my best. Instead, I strongly believe that by instilling healthy habits you can make a significant impact on your health in a very short amount … Continued

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Ending One Challenge, Starting Another

Inline_Challenge_EndThe Primal Blueprint 21-Day Challenge is over. It’s back to regularly scheduled programming, which means no more contests, prizes, call-outs, or blatantly inspirational posts meant to motivate you to greatness (instead, I’ll resume surreptitiously encouraging you to greatness). I’m going to miss it, but 21 days is about the limit for this type of thing. A challenge wears out its welcome eventually.

The best part of the Challenge is releasing contests, then sitting back and watching the content roll in. Your creativity keeps me going. Your enthusiasm sustains me. And your recipe videos make me salivate.

From poke salad that took me back to Da Poke Shack on the Big Island (go there, folks—best poke on the island), to a knife-wielding cat concocting beef coconut chowder, to burgers with sweet potato buns, I was digging all the kitchen creations this year. Great recipes, great food, and great production value on the videos.

Your Grokposes were awesome. The winner, Kevin Q., clearly deserved it, what with his depiction of yours truly as some interstellar guardian against the sugar menace. Karen T. was elegant and ethereal, Paleofam featured a delightfully indifferent baby, magicaxe has probably speared a deer before, Justin H. made me want to watch The Big Lebowski again, and Sheena featured two dogs in incognito.

I’m jealous of some of your kitchens, and mine is no slouch. You guys all clearly know what you’re doing in the grocery store. I’d love to have dinner with you, or at least raid your pantries.

And then we had the the perennial favorite “You might be Primal if…” contest, whose entrants never fail to make me chuckle, chortle, snigger, or—very rarely—titter.

Writing posts for the Challenge is another favorite because I always learn something new.

You learned how mindfulness—a topic I always struggle with—promotes better health.

I gave you 11 concrete physical challenges to attempt this month—or any time in the future. I also provided 41 ideas for simple challenges and individual experiments to try to improve your life.

I explored just how long it takes to see and feel the benefits of exercise, both acutely and more long term.

I gave some of my best kitchen tips for Primal cooking newbies (and experts).

For the slow-burners, dreamers, and wanderers who pursue achievements a little differently than type As (like me), I provided a few alternative goal-setting insights for making the most of the Challenge (and beyond).

It was a fun one to be sure.

Now the hard work begins. Now you have to muster more internal motivation without so much external coming in daily from the blog (although please share your journeys with one another on the forum—which is now functional and will undergo one more upgrade to take care of the last residual hiccups). It’s your turn to keep the party rolling, maintain your results, and avoid lapsing back into your old bad habits.

The community is still here. The tools remain (inside you). The content created these past few weeks still stands. You’ve done it for 21 days. You can do it for 210. You’ve taught yourself to fish.

The prizes have changed. You won’t be winning any cows, Primal Kitchen care packages, or gift certificates, but you can get something even better:

The ability to decide your fate.

You can feel better. You can eat well every night. You can achieve that fitness goal. You can keep that pantry cleared of junk food, map out the month’s meals ahead of time, eat lunch outside instead of hunched over your computer, read books instead of Twitter feeds before bed, sprint up that hill outside your front door once a week (it’s right there), wake up a little early to make the farmer’s market. Nothing physically stops you from maintaining your victory. You have the knowledge to do it, and a great set of resources if you run into issues. You understand why these interventions are so beneficial on an intellectual level. You even tasted success throughout the challenge, so you feel the benefits, too.

That’s way more valuable than any salad dressing. Except maybe ranch.

Thanks for reading, for joining in the Challenge, and being a part of this community. Grok on, everyone!


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Escape To The 80s

This weekend I escaped back to a decade where things were more carefree and I was learning long division and how to tease my super straight hair. Back to the 80s!

The Legwarmers were in town, and their shows never disappoint. They’re three hours long, and there’s not a song they play that everyone in the room doesn’t know. Saturday night the Jefferson was packed, and I had such a fun girls night out on the town!

We got ready at my house and headed downtown to Mono Loco for dinner. Starting with a few Spice-a-ritas!

And some shooters the owner sent out on the house! Ahhh!

I shared this coconut shrimp, calamari and a burrito with my girlfriends. And some chips of course!

The show was a BLAST (from the past) and we had such a good time dancing!


Lauren even made it up onto the stage! Good golly!

This is how the night ended. I’d say Lauren won : )

Earlier in the day, Sarah and I took the kiddos to Short Pump to run a few errands and pay a visit to our favorite ACAC location! We shared a glass of wine, and had chef salads at the cafe after our workouts and showers.

And we took the kids for ice cream before the hour drive back.

Hope you guys had a great weekend! I’ll be sharing more details about my Friday night adventure later this week!

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