Tuesday, January 10, 2017

Sunday Snow Day + Monday In Meals

Heyyyyyyy! How’s it going? How’s week #2 of the new year going for you?

Here’s another double edition of Monday In Meals! I ended up snapping photos of my meals on Sunday, so I figured I would include them in my weekly Monday In Meals post, so now you can see what I ate on both days with, of course, a few fun family adventures thrown into the mix. Ok, here we go!


We got a pretty big snow storm on Saturday night, so we headed out after breakfast to play in the snow on Sunday morning. I’m usually not a cold weather person (even as a kid I didn’t love playing in the snow), but we all had such a fun time!

Photo Jan 08, 10 22 25 AM

These two… <3


Just wanted to give a quick shout out to Qman’s Cubbies shirt, which is the greatest invention ever. It’s a long-sleeve fleece shirt with mittens attached by zippers. It’s seriously the THE BEST, especially because Quinn likes to take off his mittens and then his hands get cold and he gets upset… yada yada. #toddlerlife You can easily zip the mittens on and off, but it’s the perfect way to keep them on (and not lose them). Cubbies are meant to be worn underneath a winter jacket or snowsuit, but you could totally wear it alone on a warmer winter day with a long-sleeve shirt underneath. If you’re interested in purchasing one, you can get FREE SHIPPING with code CNCFS. I mean, it’s only January. We have a lot of winter still ahead of us!! FYI: Qman owns the 3T size, which fits perfectly.

Photo Jan 08, 10 19 14 AM

sunday in meals jan 8

  • Breakfast: Scrambled eggs with spinach + a chocolate croissant + iced coffee with coconut cream and collagen
  • Lunch: Trader Joe’s Black Bean Pasta (meh, not great) with marinara sauce and Parmesan cheese + a small slice of pizza + roasted veggies
  • Snack: Forager cashewgurt with Gluten-Free Maple Cheerio Granola (recipe coming to CNC soon) + eggnog tea
  • Snack 2: Blueberry goat cheese and crackers with Qman
  • Dinner: Shepherd’s Pie
  • Dessert: Wine —> obsessed with these portion control wine glasses!


Never miss a Monday! I got my sweat on at Salt Shack with a killer workout yesterday morning.


This workout was suppose to be a sprint, and I was cruising along until I hit the Hang Squat Cleans, which, at 65 pounds, are not usually an issue for me, but my legs were not having it. I slowed down quite a bit, but I managed to pick things up for the second half of the workout. I finished strong (with Burpees!!) just over the 12 minute mark.

Photo Jan 09, 10 25 30 AM

Outfit details: Pick-Up Tank Top (favorite ever – $21) // Go-To Capris (own these in 3 colors – $33) // Uprise Crossback Sports Bra ($29) // Reebok Nano 6.0 

After class, I took a quick shower at the gym and then hit the road for a doctor’s appointment. I packed lunch to go!

Photo Jan 09, 11 05 35 AM

Later that night, I made a comment about how we had some browning bananas that really needed to be used up, so Mal suggested baking banana bread. Best idea ever. We used the Famous Banana Bread recipe from Flour Bakery, which turned out so well! We’ll definitely make it again. Holy yum!


monday in meals jan 9

Question of the Day

Did you love playing in the snow as a kid? What about now?

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Alternative Goal Setting: How Free Spirits and Slow-Burners Can Achieve Their Health Visions

Inline_Alternative_Goal_SettingI’m a type A personality, so setting and attaining goals comes naturally to me. I desire a thing, determine the steps necessary to attain it, and follow through. It’s how I work best. Thanks to some timely comments from my decidedly un-type-A wife, Carrie, I’ve realized something: much of my advice is unwittingly geared toward people with similar inclinations.

But that doesn’t describe everyone. What about the rest of you? What about the slow burners and dreamers? The free spirits? When it comes to achieving a vision, what characterizes and organizes your process from desire to attainment?

Conventional wisdom tells us significant changes require that we establish and adhere to a list of preset action items—all in a concrete trajectory toward success. The problem is, this falls flat with some people. They might adhere for a while but lose interest because being hemmed in doesn’t fit their lifestyle or their personality. They don’t lack motivation. Some of us are simply more exploratory and squirrel-ly by nature.

Chalk it up to the “perceiving” (or an intuitive perceiving) on the Myers-Briggs or whatever you will, but it’s different strokes for different folks. Aside from the basic physiological nuts and bolts, hominids can be frustratingly (and beautifully) variable that way. While some people just don’t want to get on the stick with their goals, others are motivated but operate without the stick entirely. Clearly, we’re not dealing in productivity metaphors in quite the same way.

Most people’s answer would be to get more disciplined, more specific, more nailed down—to tame those free spirit instincts and stop all the nonsense, to push along those ambling slow burners already.

That doesn’t always work. The regular advice—do this, make a list, map your future, aim for a goal off in the distance—doesn’t work for a large subset of the population. Yet, by and large, that’s what’s available.

As a coach, husband, business owner, and father, I’ve learned how futile it is to expect someone to work against their own instincts. You can ask them to journal, to write their 5-year plan, to adhere to this or that daily regimen. They might even acknowledge your method’s validity on an intellectual level—but if it doesn’t resonate with their nature, it’s not going to stick. And that’s when an outside party is cajoling them. Imagine the futility when the dreamers are trying to cajole themselves into action. It’s hard to engage someone when you expect them to work entirely outside that person’s dominant instincts.

Interestingly, I’ve found that the malleability of the Primal Blueprint tends to attract a lot of folks with this disposition: big picture people, highly independent thinkers, intuitive types, abstract dreamers—people for whom other health approaches never felt right.

And while their path might not look like the most efficient, they’re just as capable of reaching their health goals—likely with a little extra time and creativity. The ultimate purpose for any of us isn’t perfection after all, but claiming our most enjoyable and energetic lives. There’s more than one way to arrive at that vision.

But what does the actual process end up looking like? How does a slow burner get enough momentum to keep going? How does a free spirit put positive changes into place? How do they progress without a tight plan?

Well, it looks looser, more organic. It’s slower. Maybe it meanders a bit along the way. And maybe it looks freer and even a little more fun. There’s more space most days, more choice. This means there’s more room for “error,” but errors we can learn from.

As I’ve observed in the freest spirit I know—my wife, Carrie—these folks are often more comfortable “being” with a chosen intention than “doing” a set action.

Maybe running five kilometers doesn’t appeal as an objective today, but asking yourself “How do I feel like moving today?” does. They might draw on an informal list of options for the day, rather than a single action item that absolutely must be completed or else. When there’s an intent and a general window of time to do it in (or windows), those spirited types might be just as likely to run the duration as anyone—or hit a yoga class, or swim at the Y, or ask a friend to go on a bike ride.

Some of us prefer to be with an intent. Others of us need to be with a directive. As long as we approach either with integrity, the end result will be essentially the same.

To a type A like me, “being” in an intention sounds like standing in the midst of absolute nothingness. But for others, it feels spacious, inviting, and empowering. “How do I want to be with my physical strength today?” For the free in spirit, this can be the most inspiring question ever.

To be sure, the clarity of the intention matters. Bringing a solid intention but leaving a certain margin of choice for the inclination of the moment maintains an all-important sense of freedom. As a result, for these folks it feels more rooted and doable in the moment.

The ongoing question becomes then, “Where do my intent and interest connect right now?” 

Let me take a stab at offering some suggestions for those who identify as free spirits, slow burners (and any other variety of naturally hard-to-nail-down). These are my observations, informed by life and a little coaching strategy. And let me know what you think.

Don’t make specific goals at all. Build systems instead.

Scott Adams of Dilbert fame popularized this concept. When he started blogging, he didn’t have a goal in mind. There was no end in sight. He was simply blogging to practice his writing because better writing is a helpful skill. As it turns out, he’s since published successful books, and continues to use blogging as a system for honing his craft, generating new ideas, and experimenting with different narrative voices.

A systems approach to weight loss would mean that instead of focusing on a goal like losing however many pounds/inches/belt notches, you’d design the system of appealing choices that all naturally support a healthier body composition. (Hmm…sounds a little familiar.)

Apply selective structure.

Free spirits obviously exist in the world, raise families, hold jobs, pay their bills. Life gets done. And it likely involves a certain amount of scheduling and routine. No one get through life without some structure.

Consider what areas or choices related to your health vision you most want freedom in and where you’d be willing to design some degree of regimen. Maybe you do better deciding on meals in the moment but see the need to routinize a block of time for fitness. There’s still space for choice, but you’re not needing to corral everything as a moving part each day.

Let your body decide.

Your conscious appraisal of reality is delayed by a few milliseconds. We’re always reacting to events that transpire. So when, say, you open up the fridge and decide what to eat for breakfast, your brain is already leaning toward a choice. That’s why you “know” you’re better off eating eggs and bacon instead of the gluten-free cereal. Your first impetus is to do the right thing—”I should…”. Simply opt to listen to it.

In the fitness world, they call this autoregulation training. You don’t hit a pre-meditated number of reps or sets. You go by feel. You lift, then stop when you hit a level of effort you don’t want to maintain. This also applies to sprinting and endurance training.

Of course, there is one small hurdle: It takes a premeditated decision and a committed mindfulness to listen to your body for this to work.

Pay attention to how you respond to certain behaviors/foods.

If running sprints in the morning made you feel great right after and led to a productive, good-natured day at work and a good night’s sleep, do it again.

If caving and eating a half slice of cheesecake (“Hey, I avoided the graham cracker crust!”) at night makes you feel bad afterwards, don’t do it again.

If watching four hours of TV after work makes you ashamed, take it as information and stop doing it.

If you lose yourself in an activity—if you reach “flow” while doing CrossFit WODs—that’s probably an activity you want to do more regularly.

Heed the way you instinctively respond to various actions and foods. Your mood, your shame, your elation, your sense of rightness or wrongness with the world—these are physiological feedback streams for what you should and should not be doing. When you see yourself in conversation with your environment, you are in a perfect position to heed the supportive cues it’s offering to you.

Don’t turn into a layabout.

Being a “free spirit” isn’t a free pass to do nothing. I mean, sure, you don’t have to do anything if you don’t want to, but you’re here. You’re reading. You’re interested in changing something. So, that’s not you.

If you’re a free spirit, don’t use your disposition as an excuse to chronically delay or dismiss your health vision. Even though you’re maybe not gunning after it with iron will and to-do lists in hand, live into it each day. Bring the lens of your intention to each choice. Commit to congruence.

And if you’re a type A personality, don’t tune out and think you’ve got it in the bag. You can reap the rewards of casual and free exploration. You can learn something from your intuition. And you should let your thoughts wander, too. Not all the time—it’s not in your nature—but the occasional injection of undisciplined exploration will lead to some really cool developments. Think of it as a short vacation for your mind, the kind where you come back refreshed with new ideas and insights. I’m a big fan of self-experimentation, and those are times when I do better stepping out of my type A approach.

In truth, all of us can likely find some sense and wisdom here—especially for days or moods when the usual routine won’t fit in the schedule or when we need a mental break from an otherwise established program.

The world is a finicky place. You cannot foresee all that will befall you. You can’t predict everything, nor will your plans all come to pass as intended. Being open to organic developments is simply good policy, especially as our world grows more complex and interconnected.

In the end, our health endeavors are less about the goals themselves than about how congruent we feel our lives are with our visions for them. Directed by purpose, we find many entry points that lead to the same end.

But more important than the end is the moment. This one right now. Apply your intention to it, and be well.

Thanks for reading, everyone. Let me know your thoughts here, and have a great week.



The post Alternative Goal Setting: How Free Spirits and Slow-Burners Can Achieve Their Health Visions appeared first on Mark's Daily Apple.

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Sweater Weather


Grab a sweater, a fleece, a throw, some long johns. Baby, it’s gotten cold out there!

Those of you who live in really cold climates, what are your best winter layering tips? I spent the past week chilled to the bone in my house (which I keep between 66-70 degrees, depending on the time of day). I have a space heater at my desk and put on a fleece but I am still cold sometimes! What thermal items do I need to buy? Should I have my feet in fleece socks? Long johns? I don’t know how you guys up north stay warm!

This is the space heater that I have, and it’s about five years old. I have found if I close the office door I can get the room pretty warm without heating my whole house. Is anyone a space heater expert? I’ve heard good things about these big Dyson ones. I like that they do heat + cool, but they are really expensive. Does anyone have one?

One good thing about cozy winter nights is that it gets me in the mood to cook. I did a Blue Apron box for fun, and here were two of the three meals that came in it.

Harissa Chicken Skewers with Khorasan Wheat & Persimmon Salad: It had been a while since I’ve eaten persimmon but I loved it in this savory dish.


And Spicy Shrimp & Bucatini Pasta with Kale. Mazen actually ate this one – with the kale too! Loved the lemon and garlic flavors.


Now that I am talking about cold weather, I have this song stuck in my head! Such a good one : ) Just substitute “Colder Weather” for “Sweater Weather” :mrgreen:

The post Sweater Weather appeared first on Kath Eats Real Food.

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The Chefs’ Take: Parsnips

A thick, taupe-hued version of the ubiquitous, snack-friendly carrot, the parsnip is an unsung root vegetable seldom eaten raw. Then winter arrives, and its nutty profile deservedly gets the spotlight in a barrage of hearty soups and braises. But, there are other clever ways to celebrate the parsnip’s complexity this season.

Five nights a week, chef/owner Nicolas Delaroque of Nico in San Francisco serves a five-course tasting menu. Inevitably, parsnips make a cameo this time of the year. “I enjoy their versatility. We can use them in so many types of cooking,” he explains. That’s why he embraces the vegetable’s floral notes and incorporates them into a dessert. One splurge-worthy scoop of brown butter ice cream is dressed with fried parsnip chips and wood sorrel. “Parsnips have a sweet disposition, and with the cozy, warm feel of maple and bourbon, it just makes sense on a cold day.”

Before mopping up a fragrant seafood curry at La Thai Uptown, in New Orleans, patrons might want to order chef/owner Diana Chauvin Gallé’s salad with julienned parsnips and carrots along with their go-to order of rice paper summer rolls. Inspired by her mother’s recipe for classic Thai papaya salad, it’s brightened with fish sauce and Bird’s eye chiles, along with garlic, lime, cilantro and green onions. “I added cashews and pumpkin seeds for crunch, and to enhance the earthiness of the parsnips,” says Gallé. “Yet it remains light, refreshing, and healthy.”

Parsnips also provide a leaner alternative to sushi at Gramercy Farmer & the Fish in New York. Chef/owner/farmer Michael Kaphan swaps sushi’s traditional log of starchy white rice for a mélange of riced root vegetables—parsnip, as well as Scarlet turnip—and tops it with wild salmon, Bigeye tuna sashimi and basil. Parsnips, he says, “have a great texture and gingery-apple flavor that works really well with most recipes. I feel that they are usually overlooked by most chefs who forget how wonderful they are fresh.” In Kaphan’s case, they come straight from his five-acre farm in Westchester County.

Alia Akkam is a freelance writer and former Food Network intern who covers the food, drink, travel and design realms.

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Contest: Ask Me a Question. Win Books and a Primal Essentials Kit.

win2The Prizes:

What are three of your favorite Primal Blueprint Publishing titles? Want a copy of The New Primal Blueprintthe brand new, updated version of the book that started it all? Or would you like to try out one of our other new releases, like The Paleo Thyroid Solution, Good Fat, Bad Fat, or Primal Endurance? Perhaps you’re looking to expand your cookbook library…. The choice is yours! Today’s winner picks any three books from PrimalBlueprint.com!

Primal Essentials Kit Sun. Soil. Oil. Get all your bases covered with this elegant solution to the daily challenges we face living with our hunter-gatherer genes in a completely modernized world. Today’s winner will receive a bottle of Primal Sun (vitamin D), Primal Probiotics and Primal Omegas.

The Contest:

Today’s contest is a piece of cake. Simply leave a comment below asking me your 21-Day Challenge questions. Need some advice? Struggling with something? Anything? Let me know in the comment board. Just make sure that your questions are related to your 21-Day Challenge in some way. I’ll be answering as many questions as I can in this coming Monday’s Dear Mark post.

Replying to questions with answers also counts. This is a community effort, so share your tips and tricks with those in need of some help and you’ll also be entered to win.

Contest Deadline:

Midnight tonight, January 10th.

Choosing a Winner:

One commenter will be chosen at random.


Anyone in the world can enter, though this prize may only be available to U.S. contestants. In the case of an international winner, substitute prizes of equal value will be shipped.

Other Important Info:

  • Remember to use your real email address in the comment board. If you don’t, we won’t have a way to contact you.
  • Multiple comments won’t get you multiple entries. But by all means, ask or answer away.

Thanks, everyone. Looking forward to your questions!


The post Contest: Ask Me a Question. Win Books and a Primal Essentials Kit. appeared first on Mark's Daily Apple.

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Clean Eating Roasted Red Pepper Bisque Recipe

Clean Eating Roasted Red Pepper Bisque Recipe

I’m always looking for new soups to try. Something to make me warm and comfy on a cold, rainy night. I had heard of this type of soup before but never gave it a try. Silly me.

It’s creamy, savory… Read more →

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