Tuesday, February 7, 2017

Episode 354 – Stephan Guyenet PhD – The Hungry Brain

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For scheduling reasons we actually have 2 podcasts this week! On this episode of the podcast we have Dr. Stephan Guyenet. Stephan holds a PhD in neuroscience, and is one of the key people in the totality of the paleo/ancestral health scene. He is the author of The Hungry Brain, and used to blog at the well known Whole Health Source. Join us as we talk all about neuroregulation of appetite, how your brain regulates how much food you eat, and much more!


Download Episode Here (MP3)

Guest: Stephan Guyenet PhD

Website: StephanGuyenet.com
Twitter: @whsource

Book: The Hungry Brain: Outsmarting the Instincts That Make Us Overeat

 

 

 

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



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Monday In Meals + Our First ButcherBox

Hello, hello!

Before we get into my Monday In Meals, I wanted to tell you guys about the special package that we received at our house last week. As soon as Qman saw it, he immediately started calling for his “scissors, orange.” Haha! He’s so darn cute.

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Our family typically purchases our meat from Whole Foods, which, not surprisingly, is quite expensive. We do our best to shop the sales and stock up when the opportunity arises, but it’s always one of our biggest food expenses. It’s also the item that I’m always shopping for because I’m constantly searching for the best quality meat for the best price.

When ButcherBox reached out about trying one of their boxes, I was immediately interested. ButcherBox does all of the hard work for you by finding the best possible meat from trusted farmers and curating an awesome selection of cuts every month, which are then delivered to your front door. Boom. Love that.

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ButcherBox prides themselves in providing the healthiest and highest quality beef, chicken, and pork. They hold all of their suppliers to strict standards and taste-test every cut before putting it into your box. Their beef is 100% grass-fed and grass-finished, their chicken is free-range organic or pastured, and their pork is heritage breed and GMO-free. All of their animals are humanely raised and free of antibiotics and hormones. It’s just 100% healthy meat!

butcher box

The price of ButcherBox is what ultimately sold me. Through partnering with a collective of small farms, the company is able to purchase in large quantities and pass the savings along to its customers. Their products are generally cheaper than what you’d find at places like Whole Foods and they’re delivered directly to your door. ButcherBox starts at $129/month and comes with 7-10 lbs of meat, which is enough for at least 20 individual size meals (at a 5 – 8oz portion size). The price works out to $6.50/meal and shipping is free to the contiguous 48 states. You can also select a variety of add-ons like ground beef, bacon, and ribeye to customize your box to fit your family’s appetite.

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And, finally, when it comes to shipping, ButcherBox doesn’t mess around. All of their shipping materials are biodegradable or recyclable, and their meat is flash frozen at the peak of freshness and individually packaged. All of their boxes are filled with a specific amount of dry ice that’s carefully calculated based on your geographic location. ButcherBox ships Monday – Wednesday for arrival by Friday, so the meat can stay fresh on your doorstep for up to 12 hours. And, bonus, dry ice is REALLY fun to play with! 🙂

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Ok, so I just professed my love for ButcherBox. If you’re interested in trying it out for yourself, you can get $10 OFF + FREE BACON in your first order. Just use follow THIS LINK to sign up.

FYI: This post is not sponsored. I just really love the concept/product and wanted to share what it was all about since I figured a lot of you guys would be interested too. I do, however, earn a commission through the affiliate links included in this post. As always, THANK YOU for your support of CNC! 🙂

Monday In Meals

Ok, well, that whole ButcherBox thing was much more long-winded than I originally intended. Ha! It just goes to show you how much we love it! 🙂 Anyway, here’s a recap of what I ate throughout the day on Monday!

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BREAKFAST: Healthy Hash Brown Bake (I used sweet potato tots this time) + roasted broccoli + toast with butter + iced coffee with coconut creamer and collagen

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WORKOUT: CrossFit at Salt Shack

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POST-WORKOUT: Whole Foods Cold Brew with a splash of Vietnamese Cold Brew

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SNACK: Cheerios with sliced banana + unsweetened almond milk

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LUNCH: Ground chicken with buffalo sauce + kabocha squash (Trader Joe’s now sells it frozen) with red onions and Monterey Jack shredded cheese

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SNACK: Canned tuna mixed with relish + raw veggies for scooping

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DINNER: Caesar Pasta Chicken Salad <— Designed to Fit Nutrition recipe and so darn good!

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DESSERT: Protein Pudding (SFH Churro + 1 tbsp creamy peanut butter + cinnamon + splash of almond milk)

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Questions of the Day

Where do you typically purchase your meat?

What was the best thing you ate yesterday?

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6 Healthy Breakfast Foods for Under $4

Breakfast is the first opportunity during the day to nourish your body with the vitamins and minerals it needs to keep you healthy. Instead of grabbing for the massive carb-filled muffin at the corner store or skimping on breakfast altogether, opt for these 6 good-for-you breakfast foods instead.

 

Oatmeal Cups

Whip up a healthy whole grain breakfast in a flash by just adding boiling water. If you’re racing to work, don’t forget to pack a spoon.

Average cost: $1.99

 

Greek Yogurt

Instead of going sans breakfast, munch on nonfat Greek yogurt which provides twice the amount of protein compared to traditional yogurt. Protein also helps keep you satisfied so you can concentrate on your morning.

Average cost: $1.50

 

Breakfast Burrito

Frozen foods have come a long way over the past 5 years. You can now find healthy options from Amy’s Organic and Evol’s Lean and Fit breakfast burrito line. Both contain a healthy dose of protein and fiber to keep you satisfied until lunch.

Average cost: $2.69

 

Green Juice

Don’t have time to use your Nutribullet? Pick up a single serve container of cold-pressed green juice to get your morning off with delicious gulps of nutritional goodness. Companies like Naked, Bolthouse Farms, Grimmway Farms, Suja, and Blueprint offer green juice varieties for less than four dollars.

Average cost: $3.75

 

Bars

Instead of starting your day without putting any good-for-you nutrients in your body, opt for a healthy bar. Whether a protein, breakfast, or snack bar you want to pick a bar that’s fewer than 250 calories and has a combo of wholesome ingredients like nuts, fruits, seeds, and whole grains. You can find KIND, Clif, ThinkThin, Luna, and Lara sold individually throughout the country, though prices do vary widely.

Average cost: $3.00

 

Fresh Fruit

Start your morning with a boost of vitamins, fiber, and antioxidants by munching on fresh fruit. Whether a banana, pear, apple, or orange, these easily towable snacks are most affordable.

Average cost: $0.99

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.



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Five-Minute Healthy Chocolate Mousse

It feels like the holidays just got over, but the Holiday Death Aisle is BACK…. and this time we are bombarded with store shelves filled with red, pink and white junk and pretty heart-shaped boxes filled with toxic chocolates by … Continued

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20 Easy Bodyweight Exercises To Build Functional Arm Strength

Inline_StrengthToday’s post is from Jennifer Dene at Paleohacks

Ready to develop your upper body? Skip the isolation exercises and build functional arm strength with these 20 easy bodyweight exercises — no gym membership required!

Functional training exercises mimic moves that we do in real life. These exercises often include compound movements that integrate multiple muscle groups at once. The benefit of functional training is increased strength, agility, mobility, and reduced risk of injury.

When it comes to increasing arm strength, many workout routines isolate the “vanity muscles” — biceps and deltoids in particular get a lot of love and attention. Unfortunately, these isolation exercises can cause an imbalance in muscle development, which puts the arms and shoulders at increased risk of strain or injury.

The key to well-developed arms (that are as practical as they are pretty) is to focus on functional, compound movements. Each arm workout should include a combination of mobility, stability, and strength exercises, targeting each of the muscles through the upper and lower arms, and the front, back and sides of the shoulders.

This workout starts with mobility and stability exercises that are suitable for all levels. It then moves on to a series of basic bodyweight arm exercises; your current level of strength will determine how challenging you find these moves. The final “power set” is best suited to individuals with advanced fitness. Feel free to skip any of the exercises in this section until you are ready for the challenge.

The moves in each section prepare you for what will come next. For example, the inchworm prepares your body for a push-up, which prepares your body for a power push-up. Start at the top and work your way through.

Mobility & Stability

Arm Swings: Dynamic stretching warms up the muscles you will be using during your workout. Stand with your back straight and abs engaged, gently start swinging your arms out to the side and then crossing them in front of your body, alternating which arm swings in front. Gradually start making the swings larger so you can feel a slight stretch in your chest and between your shoulder blades. Swing arms 20-30 times.

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Wall Clocks: Wall clocks are a great exercise for shoulder stability as they recruit your rotator cuff and scapular stabilizers. Place your hands on a wall about shoulder-width apart. Without shrugging your shoulders up, slide one hand out to the side, still touching the wall. Move the hand back to the starting position. Perform 3 sets of 5 on each side.

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Scapula Retraction (Shoulder Blades Squeeze): This exercise will strengthen the middle back muscles, which keep your shoulders healthy. Stand with your shoulders relaxed and arms down by the side. Gently retract your shoulder blades by pretending you are trying to squeeze a tennis ball in the middle of your back. Release the shoulders back to the starting position. Keep your upper shoulders relaxed throughout the exercise. Perform 3 sets of 10.

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Extend & Flex: Training the forearms, wrists and hands in all planes of motion will help you improve your grip for weighted arm exercises, as well as reduce elbow and wrist strain. Start with your arms extended away from your chest, palms facing down, and fingertips reaching long. Bend the wrist and point the fingertips down towards the ground. Flex the wrist and point the fingertips up towards the ceiling. Keep a slight bend in the elbows and keep the upper arm still as you move the wrists. This exercise strengthens and stretches the forearm flexors. Perform 12 to 16 repetitions in each direction.

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Inchworm: This exercise prepares your body for push-ups, which will strengthen the chest, arms, shoulders, and core. Start by standing at the end of your mat with your feet hip-distance apart. Bend forward to place your hands flat on the mat in a forward fold (your knees may bend slightly). Walk your hands out about a foot at a time all the way out into a full plank position. Hold in the plank for a second or two, walk your hands all the way back into the forward fold, and roll up to standing. Repeat 5 times.

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Chest Foam Roller Stretch: When your chest muscles get tight, it pulls your shoulders into a forward rounded position. This weakens the back of the shoulders and compromises your ability to perform planks and push-ups. Lie down along the center of a foam roller or rolled up blanket. Press your low back flat against the roller. Open your arms to the side at a 45-degree angle and let gravity bring your arms down towards the floor. Stay in this position and breathe for 1 – 2 minutes.

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Upward Facing Dog: This move wakes up the back of the shoulders, and the triceps at the back of the upper arm. Keep your elbows tucked in towards your torso. Lay on your stomach and place your hands under your shoulders, with your palms flat on the floor. Draw your chest forward, press down through the tops of the feet and straighten your arms to come to Upward-Facing Dog. The legs are strong and active, the shoulders are relaxed down away from the ears, and your focus is on extending through your upper back, not stressing your lower back. Hold for 3 seconds before lowering. Repeat 3 – 5 times.

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Basics

Mastering basic functional arm exercises is an absolute must before moving on to the more complex, and power-based, moves. The following exercises strengthen the arms and shoulders, as well as the core. If you are advanced enough to complete the entire workout, including the “power” section, the basics act as the second phase of your warm up.

Wide Pushup: Having a wide hand position will allow you to focus on your chest muscles and front shoulder muscles. Start in a full plank position, with your hands slightly wide than your shoulders, and in line with your chest. Engage your abs and lower into a push-up. At the bottom of the push-up your elbows should bend to the side at a 90º angle. Press back up to the starting position. Repeat 5 – 10.

8_Wide Pushup

Narrow Pushup: This variation focuses on the tricep muscle, which is smaller and weaker than the chest, making it a bit harder than the wide push-up. Start in a full plank position with your hands directly under your shoulders. Engage your abs and lower into a push-up. At the bottom of the push-up your elbows should be close to your sides, with the elbow joint pointing back. Press back up to the starting position. Repeat 5 – 10.

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Lateral Plank Walk: This exercise strengthens the lateral delts; these muscles help you lift objects straight out to the side of your body. Start in a full plank position with your hands directly under your shoulders and feet hip-distance apart. Slightly shift your weight into your left hand and leg as you step your RIGHT hand and foot out about six inches to the right. Slightly shift over to the right side of your body as you step the LEFT hand and foot to come back underneath you. Continue stepping your hands and feet over to the right for 5-10 “steps” before stepping back to the LEFT. Repeat 3 rounds.

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Forearm Side Plank: This targets the shoulder stabilizers, triceps, and obliques…all muscles that can get ignored during every day life! Lay on your RIGHT side, stacking your hips and feet. Position your bottom RIGHT elbow directly under your RIGHT shoulder. Lift your bottom hip off the ground to create a straight line in a plank. Your should be lifting from your bottom oblique and feel a slight pinch in the waistline. Reach your top hand towards the ceiling or place it on your top hip. Hold for 10 – 30 seconds. Switch sides. (To modify this exercise, keep your bottom knee on the ground.)

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Rear Deltoid Raise: This exercise can be done with or without free-weights. Stand with your feet shoulder-width apart and holding your dumbbells with palms facing in. Hinge from your hips and lower your torso down towards the floor so that it is almost parallel to the floor. With a very slight bend in the elbows, squeeze your shoulder blades together as you raise your arms out to the sides. Slowly and with control, lower the weights back down. Be sure to relax your traps and neck as much as possible. Repeat 3 sets of 10 repetitions.

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Tricep Dips: Use a kitchen chair, coffee table, park bench, or even the side of your bed for this exercise. Sit on a chair or table and place your hands on the edge so that your fingers are hanging off. Keep the shoulders over the wrists as you lift your hips up and place them just in front of the chair. Bend your elbows and lower your hips down, making sure to keep your elbows pressing back and your chest lifted. Press back up using the backs of your arms. Repeat 3 sets of 10 repetitions.

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Reverse Plank: This targets the triceps, rear deltoids, and stretches the chest. Start seated with bent knees, feet flat on the floor, and the arms extended behind you with fingertips pointing towards your feet. Keep a slight bend in the elbow, squeeze your backside and then lift the hips straight up, so that you’re in a flat line from throat to knees. The head can look up to the ceiling or down along the thighs. Continue to squeeze the legs and lengthen the spine as you hold for 5 breaths. To advance, straighten the legs. Repeat 3 rounds.

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Decline Pushup: This is a progression for regular wide or narrow push-ups. It increases the resistance, and focuses on the upper part of your chest and the shoulders. The higher your feet are elevated the more challenging the exercise will become. Place your hands on the floor, wrists a little wider than shoulders*, and carefully step your feet back onto a (stable) chair or bench. You should now be in plank position. Perform a push-up, bending the elbows to the side, and keeping your spine completely flat. Start with a smaller decline and work your way to a higher level, once you’re ready. *You can use the wide or narrow push-up hand position. Repeat 3 sets of 5 – 10.

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Pike Pushups: This push-up targets the top of the shoulders, similar to an overhead press, and prepares your body for handstands! Start in a downward-facing dog position, with the hands wider than the shoulders. Shift more weight into your hands than your feet, and look at your belly button to keep your neck in line with your spine. Bend the elbows out to the side and lower until the crown of your head just hovers above the ground; press back up. Repeat 3 sets of 5 – 10

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Dead Hangs: This exercise strengthens your grip (hands and forearms), and prepares your body for the pull-up. Find a horizontal bar, which you can easily jump up to and reach. Jump up and hold onto the bar, with the palms facing away from you. Now hang there, but here’s the key – maintain tension in your upper body, back, and core. It’s easy to dangle from a pull-up bar, but during a dead hang your shoulders should be down and your core tight. This helps activate the muscles you’ll need for pull-up power. Hold for 10 – 30 seconds.

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Power Set

These final four exercises are definitely advanced. They use multiple muscles, require great core strength and postural alignment, and may or may not be right for you today. If you’re not quite there yet, keep at it and use these exercises as a goal.

Push Offs: This exercise adds an explosive element to the push-up, which engages more muscle fibers throughout the entire arm, shoulders and core. Start in a plank position with your hands directly under your shoulders. Bend the elbows to lower down towards the floor, keeping your elbows close by your sides, as if you were doing a narrow push-up. As you press back up, power through your arms and push the hands an inch or two off the ground. Land softly, immediately bending the elbows back into another push-up. Repeat for 10-20 repetitions, and modify by doing this raised on a bench or chair if needed.

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Wide to Narrow Pushup: To take the previous exercise even further try switching between a wide and narrow push-up, after each hand “jump”. Begin by performing a narrow-style push off, as written above. However, once you have powered off the floor, quickly separate your hands further apart, to land in a wide push-up position (elbows bent to land). Push off again and land in the narrow position (elbows bent to land). That’s one full repetition. Complete 4 – 8 full repetitions.

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Pull Ups: This is a fantastic exercise for functional upper body strength. Depending on your grip you can target biceps, triceps, lats, traps, shoulders, and core. Find a horizontal bar, which you can easily jump up and reach. Pictured is a traditional neutral-grip position, but you can also do wide or narrow variations (wide grip, palms face away from you, narrow grip, palms face towards you). Jump up and hold onto the bar. Then draw your shoulder blades down your back and away from your ears. Use your biceps, and squeeze your shoulder blades together as you draw your chest up towards the bar— holding at the top for a second. With control, lower back down and repeat for 10-20 repetitions.

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There you go—20 moves for your workout today. Let me know which ones will make it into your routine this week. A big thanks to Paleohacks, and have a great day, everybody.

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Cook Up Some Love in The Kitchen This Valentine’s Day

It’s no secret that food is love. Serve up a little of both this Valentine’s Day with one of these dozen healthy recipes. We’ve got options for whatever time of day you and your loved ones can get in the kitchen.

 

Breakfasts

Valentine’s falls on a Tuesday this year, so plan ahead and get one of these healthy breakfasts prepped the night before.

Whole Wheat Apple Pancakes

Potato and Zucchini Frittata

Banana and Walnut Smoothie

 

Snacks

Congregate around the kitchen table with these finger food favorites. Get the kids in the kitchen to help chop, measure, and make it a team effort.

Tomatillo Guacamole

Sweet and Spicy Nuts

Sweet Potato Skins

 

Dinners

Let the love fest continue through dinnertime. These recipes are just as easy to make for a crowd as they are for a romantic evening for 2. Pack leftovers for lunch the following day.

Glazed Salmon and Boy Choy Sheet Pan Dinner

Ribbony Shrimp and Pasta Scampi

Taco Pizza

 

Desserts

Chocolate is an essential part of any V-day menu. A little peanut butter and fresh fruit certainly wont hurt either.

Chocolate Pudding

Healthy No Bake Peanut Butter Chocolate Bars

Chocolate-Covered Strawberries

 

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.



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5 Reasons To Eat Your Smoothie In A Bowl

Smoothie bowls, known here as “SIABs,” are one of my favorite breakfasts. If you’re on the go, a traditional tumbler with a straw is ideal, but at home, I prefer to eat my smoothies soup style with a spoon.

Here’s why:

1. It slows me down. Slurping up small spoonful by small spoonful is a lot harder than chugging it down or even using a straw. I appreciate that I savor the meal a bit longer.

2. Toppings!! You can’t add anything crunchy and then use a straw. Granola is the best of all. I haven’t had any granola on hand lately, but cereal, crumbled crunchy things or nuts make great toppings. So does fresh fruit and seeds like flax, hemp and chia.

3. Magic shell. If you take coconut butter and melt it down (in hot water or a microwave) and then drizzle it on a cold smoothie it makes a lovely magic shell topping. Crunch away! If you don’t have coconut butter, melted nut or seed butter drizzle makes a great sauce, but it won’t harden.

4. Satiety. The more food behaviors I tick off in one meal, the more satisfied I am. So just drinking a meal doesn’t leave me as satisfied as using a spoon, watching what I’m eating, and chewing. Therefore I am psychologically more satisfied after eating a SIAB than drinking one.

5. You can pack so much goodness inside. This isn’t really an argument for bowls but just for smoothies in general over more classic breakfasts like cereal with milk. I’ve never been one for veggie scrambles or salsa tacos for breakfast, but I can pack some greens into my smoothies! My favorite smoothie of late is as follows:

  • 1 cup organic cow’s milk (for protein!)
  • 1.5 cups fresh baby spinach (for greens!)
  • 1 frozen banana (for fiber and sweetness!)
  • 1 small handful berries (for antioxidants!)
  • 1 half scoop Vega Coconut Almond (for the most amazing flavor!)

The frozen banana makes it fluffy. The greens and berries are hidden inside. The milk provides creamy staying power and the Vega is just such great flavor with a hint of coconut.

Topped with some crunchy corn Chex : )

What’s your favorite smoothie in a bowl combo?

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