Thursday, March 9, 2017

What I’m Loving Lately 79

Hey, hey! Happy (almost) Friday!

I just finished this edition of What I’m Loving Lately and somehow I haven’t shared one in nearly a month, so I figured I’d publish it a little early. But, seriously, WHERE does the time go? Ok, here we go. It’s time to tell you about what I’m loving lately!

First things first: Brooks Running St. Patty’s Day Sneakers!!! OMGGGG, these are the best ever, right!?! I’m totally obsessed. And what a fun surprise to receive from my friends at Brooks! I literally had the biggest smile on my face when I opened the box! 🙂 Unfortunately, the women’s sneakers sold out in a hot second, but the men’s version is still available for purchase, and Brooks has some really amazing shamrock socks for the holiday and St. Patty’s Day road races!

ALL THE ZELLA LEGGINGS!!! With spring just around the corner, I want all new workout gear! Smile I’m loving these Zella ‘Hatha’ High Waist Crop Leggings, which come in solid colors too, and the Zella ‘Live In’ Crop Leggings.


Also for spring, I’m loving these Sperry Top-Sider Seaside Perfs. Kerrie was actually wearing them last night and now I want a pair in my life too!

Siete Grain Free Tortilla Chips – Ok, I know I just mentioned these the other day, but, OMG, I’M SO IN LOVE. I don’t think I’ll ever look at tortilla chips the same way again. Haha!

IMG_2571 (768x1024)

Speaking of snacks… I’m also loving the Mary’s Everything Super Seed Crackers. One of my DTFN clients asked for them on her meal plan because she loves them so much, and I just had to see what they were all about. Verdict: Delicious! They have that Everything bagel flavor and the crackers are thick, hearty, and crunchy. I love using them to eat avocado tuna salad and hummus chicken salad. So good!

IMG_2809 (1024x1024)

Snack bars with less sugar. Hooray! Qman went a little nuts with the bars at Target the other day. Some top contenders (even less sugar per serving than the one’s at Trader Joe’s): Nature’s Bakery Strawberry Fig Bar (9g), Simply Balanced Apple Berry Chewy Granola Bars (8g), and This Bar Saves Lives (8g).

IMG_2541 (1024x661)

Marvel Matching Cards – We also found this fun matching game at Target. It’s great to test Qman’s memory, but he also thinks finding matches is pretty hilarious. I had him busting a gut while playing with him the other day! It’s a new favorite for sure!

IMG_2775 (720x999)

Another favorite in our house…

Using Shark Hands at mealtime! Yup, shark hands definitely make eating meals together a lot more fun! 🙂

IMG_2612 (768x1024)

How to Build a Satisfying Breakfast – Loving these tips from my friend Anne!

Boston Map Print – The nice people from Modern Map Art reached out to me about reviewing one of their prints, and I immediately fell in love with this one from Boston. It’s a city street map that shows all of the winding streets of Boston. It fit in perfectly with the decor in our living room, so I knew it would be a great addition. (The print also comes in other colors besides black.) We ended up getting it framed and now it’s a new favorite in our home!

IMG_2810 (837x1024)



Paleo Blender Muffins – These look delicious and easy to make—definitely want to make them soon!

And, finally, I’m loving this canvas jacket, which is on sale for $41! This utility jacket for $49 is also cute! Clearly, I’m still on the hunt for the perfect spring jacket! 🙂


Question of the Day

What are YOU loving lately?

Have you done any spring shopping yet?

The post What I’m Loving Lately 79 appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake

A Primal Look at Skin Care

inline_skin_careBy next year, Americans are expected to spend nearly 11 billion dollars on skin care annually. By some estimates anyway, the biggest share of this market goes to “anti-aging” products. Anti-aging… As I noted in an offhand way a few years back, there’s a certain enjoyment in looking good naked (or just looking good), and there’s nothing wrong with that. Looking “good” is largely a reflection of optimum inner health—nothing un-Primal about that. Great health is what we’re all here for. The “extra” rewards that come with it aren’t anything to shake a stick at—or to be sheepish about.

But the health ambition isn’t really what’s behind the statistics above. At their best, anti-aging products boost the body’s natural processes (or at least don’t undermine them with toxins). At their worst, these products promise a way to cheat effort as well as time. While taking care of your skin is part of basic hygiene, too often the claims have more in common with a hat trick than genuine wellness. But which is which?

Let’s discuss….

As our largest organ, and one which is constantly on display to the outside world, our skin is critical to this healthy outward appearance. Conventional wisdom dictates that, as we age, our skin declines, and to a certain degree it’s true. Were we intended to be immortal beings, the Primal strive towards nutritional and lifestyle perfection might be sufficient to maintain your skin’s vibrant status. But…reality is different.

The basic Primal prescription will take your skin’s health far beyond any cream will. (And for today’s purposes, I’ll keep the focus on aging and clarity rather than specific skin conditions.) How far you go beyond that Primal prescription for the sake of your skin’s appearance is up to you, but let’s look at what the basics can accomplish.

Sleep and Skin Aging: You Know There’s a Connection!

Let’s begin with the most obvious. Sleep—it’s when all the cell-healing, hormone-regulating, skin-rejuvenating magic happens, and it might be what people skimp on the most.

Part of that magic involves the production of collagen. Sleep deprivation has a direct impact on the integrity of the skin, including the production of collagen…and the result is saggier, more wrinkle-prone skin. Skimping a few hours on sleep every night can accentuate the number or severity of fine lines on your face. Not only that, your body dials up blood flow to your skin while you sleep. Inadequate sleep sets you up for an ashen, vampire-esque complexion. Probably not what you were going for.

The beauty here is that small changes can make a huge difference to your sleep regime, and hence your skin. Improving your sleep hygiene may just upgrade your appearance. In fact, you can bet on it.

The More Superficial Benefits of Good Nutrition

A couple of years ago, researchers embarked upon a curious quest to determine the effect that skin color has on our perception of attractiveness in the opposite sex. Using a bunch of caucasian men and women, the study designers played around with varying degrees of facial coloration using carotenoids and melanin as precursors. They found that those faces which had increased carotenoid coloration were more attractive than those that had increased melanin coloration. Faces with increased coloration in general were also found to be more desirable than those with less pigmentation. The takeaway is this: nutrition may be an even bigger factor in skin health and attractiveness than the sun. A tan is still nice, but the effects of a carotenoid-rich diet comes out on top.

And that doesn’t even take into account the major boon to skin health (and appearance) that comes with avoiding the chronic systemic inflammation of a high-carb diet…

Obviously, good overall nutrition itself is a key for maintaining healthy skin through the years. The continuing media frenzy over antioxidant-rich superfoods may be old news, but it’s good news at that. Nutrient-dense foods do indeed protect your skin from time-induced degradation by slowing the oxidative forces behind aging of the skin (and everything else). For example, upping your vitamin C intake can enhance collagen production and lowers the incidence of wrinkles and “senile dryness.” The polyphenols in your green tea may have a photoprotective effect against excessive sun exposure. Increasing essential fatty acid consumption from the likes of wild-caught salmon or walnuts reduces skin atrophy and wrinkling, as does eating more healthy fats. Many antioxidants and fish oil can reduce inflammation associated with acne and other skin conditions.

Being Primal, this shouldn’t be much of an issue for you. But if you’re not seeing an improvement in your skin after adopting a more Grokish way of life, try playing around with some of these nutritional focal points and add supplementation in the form of a potent, comprehensive multi and a quality fish oil. And you know how I feel about collagen….

Speaking of supplementation, products known as nutricosmetics are more recent arrivals on the scene. These “beauty pills” derive their claims from doses of anti-aging, free-radical-fighting nutrients like collagen and antioxidants such carotenoids and polyphenols. There you go, right? Well…

I can’t speak to the quality of any of these products, but maybe some of you have had good experiences, and I’m all ears. In cases of specific deficiencies, they might have a role to play. Biotin, a common ingredient in these pills for example, can improve skin’s moisture retention and smoothness and can strengthen brittle hair and nails. For most people, however, a nutrient-rich diet and a good quality multi and fish oil offer more overall benefit and the same result for skin appearance.

Topical applications of nutrients are more complicated still. Many nutrients won’t retain potency in cream or serum form (especially coupled with other ingredients), but science is gaining on those limitations. If there’s sufficient interest, I’ll do a follow-up piece on promising topical formulations.

Alcohol’s Effects?

While we’re on the subject of nutrition… If you’re a regular to MDA, you’ll know that I’m not an alcohol hater. I’ll be the first to admit that alcohol has its uses and enjoyments, but overindulgence takes a considerable toll on the skin (among many other aspects of health…and life). Alcohol abuse has long been associated with various conditions of the skin, including jaundice, hyper-pigmentation, flushing and psoriasis. While I doubt that you take your alcohol consumption to abusive proportions, these extreme cases indicate that alcohol isn’t particularly skin-enhancing. A booze break may end up being a boon to your appearance.

And Then There’s Gut Health….

Yup, here it is again. The state of your gut biome is central to basically every aspect of your health…so why not your skin?

At the more extreme end of the spectrum, there’s plenty of well-documented links between skin disorders and gut dysbiosis. A 2008 study showed that SIBO is 10 times more prevalent in folks with acne rosacea, and that this skin condition showed marked improvements after treating the SIBO. Moreover, a Japanese study found that patients with atopic dermatitis had lower counts of (friendly) Bifidobacterium and higher counts of (less friendly) Staphylococcus in their gut. Probably not a coincidence. Other GI disorders, including ulcerative colitis, Crohn’s disease, and celiac disease, have all been linked to negative skin conditions.

From an everyday perspective, it’s all about permeability. I’ve posted about leaky gut plenty of times in the past, and it’s relevant here, too. The condition contributes to less-than-ideal skin conditions by increasing the level of inflammation in your body. A classic example was provided in one study, whereby patients suffering from acne problems showed positive reactivity to E. coli in the blood while those with no acne showed no reaction at all. Whatever contributes to leaky gut (e.g. sugar, gluten, anti-nutrients, stress, conventional dairy) may also be undermining your skin health.

Leaky gut is a self-sustaining condition that worsens over time, meaning you need to get your gut under control in order to allow your skin to age gracefully. Avoid the aforementioned culprits, and invest in some good probiotics. I can help with that, by the way.

On Sun and Sunscreen

As it happens, both. I’ve talked at long length about how vitamin D is one vitamin that we simply can’t do without. Not only that, there’s plenty of evidence to show that living in areas with more sunshine hours can have a protective effect against many types of cancers. Yes, there may be a relationship between sun exposure and skin cancer, but from an evolutionary perspective it doesn’t really make a lot of sense to me. And there’s research that speaks to this logical mismatch. With the exception of a select few, most living organisms are designed to thrive in direct sunshine – so why would our skin treat it as public enemy number 1? Not only that, the vitamin D3 that we process from none other than the sun has actually been shown to kill melanoma cells. That’s quite the paradox.

And then there’s the evidence that ample vitamin D can actually inhibit the hallmarks of skin aging.

As with everything, moderation is key. Everyone’s skin is different. And atmospheric filters today aren’t what they were in Grok’s day. It doesn’t make sense to burn or sit in front of a glass window day after day without some kind of shield for your skin.

But before you reach for your pump-action bottle of SPF 50+, take a moment to really think about what you’re slathering on your skin. For starters, that same aluminum that you’ve been taught to avoid in deodorants is often present in conventional sunscreens. Studies show that a slathering of your run-of-the-mill sunscreen can provide up to 200 mg of aluminum. Your average sunscreen also contains both organic and inorganic UV filters, such as benzophenone, which can cause oxidative damage. The jury is still out on zinc oxide nanoparticles, but I’m inclined to use these products very sparingly.

A Bit about Skin Products

As a rule of thumb, unless it specifically states otherwise, your average skin cream, toner, makeup or face wash will degrade your epidermis over time…despite claims of anti-aging grandeur. A few years ago, I provided five reasons why. Those reasons include parabens, pthalates, fragrances, triclosan, and our old friends the UV-filtering chemicals. Cosmetic companies love these ingredients. Your skin (and your health in general) doesn’t.

To really do as Grok did, sure, we’d abandon all soaps, shampoos, toners, cleansers and lotions. Most of us have at least a few things we’d prefer to use, however, which means the next logical step is to seek out products that do what we want them to do while minimizing toxin exposure and disruption of the skin’s own balance. To that end, a few years ago I put together an extensive list of “safer” alternatives to common cosmetics. Since then, the market for these has skyrocketed, and I’ll leave it to sharing on the comment board for updated options. I’ll only note that I choose to sell a particular line of skin and hair products that cleanse and nurture without stripping the skin of its natural oils or beneficial organisms (quite the opposite if you’re interested in reading more on them). I don’t often sell other companies’ goods, but this one was a personal preference for me.

But back to the big picture…

Research is continuing to highlight the importance of the skin microbiome in ensuring its continued good health and protective functioning. In an excellent article published in Nature Reviews Microbiology, the authors note that the skin is an “interface with the outside environment and, as such, is colonized by a diverse collection of microorganisms — including bacteria, fungi and viruses…many of these microorganisms are harmless and in some cases provide vital functions that the human genome has not evolved. Symbiotic microorganisms occupy a wide range of skin niches and protect against invasion by more pathogenic or harmful organisms. These microorganisms may also have a role in educating the billions of T cells that are found in the skin, priming them to respond to similarly marked pathogenic cousins.”

Most products, whether washes or creams, end up stripping the skin’s critical microbiome in addition to the natural secretions that support it. Less is definitely more here.

To Shower or Not to Shower

Water…the most basic element of hygiene. How could we possibly go wrong there? Grok for his part had access to mineral-rich, relatively pristine lakes, rivers and spring. Not so much for moderns. We know that professional swimmers can suffer from a wide range of skin conditions as a result of the chlorine they regularly immerse themselves in. Sure, your shower water isn’t quite as intensely chlorinated, but it’s still got a reasonable amount, and your skin has a way of absorbing far more contaminants than you might think. If your skin is particularly sensitive, you may see effects from exposure to regular tap water.

If your water is chlorinated to the point where you can smell it or if you have chronic skin conditions of any kind, consider fitting a filter to your shower head. And ease up on the soap lathering. Your skin was designed to produce it’s own oils to provide natural protection against the elements, and a good lather is going to reverse all that hard work.

Thanks for stopping by, folks. What changes have you seen to your skin since going Primal? What kinds of practices and products do you use for good skin health? Also, what have you stopped doing or buying that made a positive difference?


The post A Primal Look at Skin Care appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Buffalo Cauliflower Bites: The Perfect Healthy Appetizer

There’s a vegetarian restaurant here in Charlotte called Fern that makes ah-maze-ing buffalo cauliflower. Every time I go there, I have to order it, they are just mouthwateringly good. I love re-creating my favorite restaurant foods at home so I asked … Continued

The post Buffalo Cauliflower Bites: The Perfect Healthy Appetizer appeared first on Food Babe.

from Food Babe

6 Ways to Use Spring Herbs as Healthy Greens

Little flecks of green parsley make plates look pretty, but antioxidant-rich herbs are more than just a garnish. Using handfuls of herbs instead of pinches can pack more nutrition onto your plate. Basil contains the antioxidant beta-carotene and may decrease the immune response to allergens. Mint has phenolic compounds with strong antioxidant activity, along with vitamin A, folate and potassium.

Here are easy ways to use big bunches of basil, mint, parsley, arugula and other herbs as healthy leafy greens.

Make classic herb sauces from around the globe

Pureeing fistfuls of parsley, cilantro, garlic, and olive oil is the basic recipe for the classic Argentinian steak sauce chimichurri; try it on our Dry-Rubbed Flank Steak. An Indian chatni or chutney contains similar ingredients with the addition of fresh mint like in Curry Rubbed Swordfish Steaks with Fresh Green Herb Chutney. Italian Blanched Basil Pesto includes bunches of basil along with parsley, olive oil and cheese. Liberally drizzle any or all of these zesty green sauces over eggs, vegetables, or whole grains.

Slice and dice up spicy salsas

The addition of tomatoes, mangos or avocados to the classic herb sauce makes for a colorful salsa. Cilantro combines with garlic, avocado and tomatillos in our recipe for Avocado Salsa Verde. When making pureed-style salsas, add another couple handful of herbs for extra nutrition, and to use up bits of herbs that may otherwise become food waste. Even a chunk-style Mango Salsa is delicious when the amount of fresh herbs is doubled.

Stir into steamy soups or pastas

When making hot dishes, add delicate herbs at the end of cooking to avoid limp, flavorless leaves. A whole cup of sweet basil is stirred into this Tomato Basil Soup. Our Zucchini Ribbon Pasta calls for over a cup of basil and parsley. Any pasta or soup recipe is a smart place to add extra herbs. Toss fresh chives or dill into canned soups or jarred pasta sauces to boost the antioxidant content.

Serve dinner on a bed of herbs

Practically any recipe that concludes with “sprinkle with parsley” can be served atop an herb salad of parsley, dill and arugula. A plateful of tender herbs is the perfect base for delicate seafood, like Scallops Provencal. Instead of rice, serve Chicken Piccata on a crisp herb salad.

Don’t toss fronds or leaves

Cooks often discard fennel fronds and celery leaves. Don’t! Fennel contains a significant amount of the antioxidant vitamin C; both fennel and celery have anti-inflammatory properties. Besides nutrition, celery leaves have a snappy flavor that adds tasty contrast to sweet apples in Waldorf Salad. Fennel fronds enhance dishes like Roasted Fennel with Parmesan with a fresh sweet-anise note.

Swap in an herb salad

Instead of a predictable green lettuce salad, serve a whole grain and herb salad. These salads use whole bunches of herbs and are a refreshing change of pace. Try our Quinoa Tabbouleh or Mediterranean Farro Salad.


Serena Ball, MS, RD is a food writer and registered dietitian nutritionist. She blogs at sharing tips and tricks to help families find healthy living shortcuts. Follow her @TspCurry on Twitter and Snapchat.

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

from Healthy Eats – Food Network Healthy...

Facebook Live: Designed to Fit Nutrition Q & A

Good morning!

Kerrie and I hosted our first ever Facebook Live for Designed to Fit Nutrition, so I just wanted to share over here in case you are curious about DTFN and missed it. We give a quick overview of what we’re all about and then answer questions from viewers. We hope you find it helpful! And, of course, reach out if you have any additional questions about DTFN! 🙂

The post Facebook Live: Designed to Fit Nutrition Q & A appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake

Is Your Low-Carb Diet Really a Low-Carb Diet?


By Eirik Garnas,

Would you call a diet that contains 75-150 grams of carbohydrate a low-carb diet? If so, then you’re not alone. I think most people, including the vast majority of nutritionists and dietitians, would answer yes to that question.

We humans tend to base our understanding of what is natural and normal on what we can see and hear. Today, the vast majority of people eat a diet that is high in grains and sugary foods. At least this is the case in westernized societies, where pizza, bread, pasta, chocolate, and many other carbohydrate-heavy foods are routinely consumed by a substantial part of the population.

A diet that is rich in these types of foods typically contains 45-60% carbohydrate by calories, which is similar to the intake level that’s generally being recommended by government institutions that produce dietary guidelines for the public.

Given that the nutritional establishment recommends that we eat a diet in which carbohydrate is the predominant macronutrient, and most people do just that, it’s not surprising that this is the type of diet we use as our reference point when we characterize other diets.

If a diet contains more protein than the typical/”normal” modern diet, it’s labeled as a high-protein diet, and if it contains less carbohydrate, it’s classified as a low-carb diet. At first, this may seem like a reasonable way of categorizing diets; however, if we take a moment and consider the merits of this approach, it quickly becomes clear that the approach is very fallacious. It doesn’t really make sense to view nutrition in that manner.

Instead of basing our understanding of nutrition and diet composition on what is the current status quo in our society in terms of carbohydrate intake, sugar consumption, and so forth, I would argue that we should look at the totality of human evolution, and seek to establish what constitutes the evolutionary norm for our species with regards to macronutrient composition, fatty acid intake, etc.

In other words, we need to expand our perspective. If we only look at how the conditions are today, all we’ll get is a snapshot of the world, as it looks in this very second; we don’t get to see how it looked in the past. This is a problem, because if we don’t have knowledge about the past, we can’t really make sense of why things are like they are in the present.

It’s only very recently that we humans started stuffing ourselves with carbs

The weight of the evidence suggests that it’s only very recently that it became normal to eat a diet that contains 45-60% carbohydrate by calories (1, 2, 3, 4). This carbohydrate intake level may represent the norm today, but it certainly doesn’t represent the evolutionary norm for our species.

Throughout 99.9% of the evolutionary history of our genus, Homo, processed foods were nowhere to be found. Moreover, cereal grains, which are today a staple component of most people’s diet, were rarely or never consumed (at least not in large quantities) by humans until approximately 10.000 years ago.

Other carbohydrate-containing foods, such as tubers, roots, and fruit, have been a part of the human diet for a much longer time, but these foods have a very low carbohydrate density when compared to cereal grains and processed foods such as chocolate and doughnuts, which means that it would have been virtually impossible for our ancient ancestors to take in as much carbohydrate as the typical westerner does today.

Our Paleolithic forebears undoubtedly consumed honey – a very dense source of carbohydrate – if they could, but since honey is only seasonally available in some parts of the world, it’s unlikely that it made up a significant portion of our ancestors’ diet, at least not on a year-round basis.

It’s certainly possible to eat a Paleo-style diet and take in many hundreds of grams of carbohydrate each day; however, it’s not easy. You have to eat a lot of fruit and root vegetables, as well as restrict your intake of fatty and protein-rich foods. This is particularly true if you’re only eating wild plant foods, which tend to contain less sugar and starch than domesticated varieties (2, 4, 5, 6).

The evolutionary norm

If you’ve been present in the ancestral health community for some time, you undoubtedly know that some indigenous populations, such as the Kitavans on the Island of Kitava, eat a lot of carbs, in the form of sweet potatoes, bananas, yams, and other fruits and vegetables. What is important to remember, though, is that their diet is not a good representation of the type of diet that our Paleolithic ancestors ate. Yes, the Kitavans exclusively eat Paleo-foods; however, they are horticulturalists, not hunter-gatherers. They eat a lot more starchy and sugary foods than most hunter-gatherers.

This statement is supported by large studies showing that modern hunter-gatherers typically derive between 20 and 40% of their calories from carbohydrate (the exact intake varies depending on climate, geographical location, season, etc.) (1, 2, 3, 4), which is a lot less than the amounts consumed by the Kitavans, who, according to Staffan Lindeberg’s research group, derived about 69% of their calories from carbohydrate when he visited them in the late 20th century (7). It’s obviously also a lot less than the amounts consumed by most industrialized humans.

The ethnographic data that some researchers have used to establish the macronutrient intake levels of modern hunter-gatherers have been criticized by some as being imprecise and unreliable. I agree that the ethnographic record isn’t a perfect source of information about nutrition; however, after checking it against other sources, I’ve found that it provides a fairly accurate estimation of the macronutrient intake levels of indigenous people.

I see no reason to think that ancient hunter-gatherers were very different from modern hunter-gatherers with regards to their carbohydrate intake. That said, it’s obviously important to account for differences in food processing techniques and geographical locale.

A carbohydrate intake level of about 20-40% of total calories may represent the evolutionary norm for our genus, Homo. Some of our ancestors may have consumed a little more than this, and some a little less, but these folks were probably in a minority.

It’s the modern grain-based diet that represents the anomaly

Given that a hunter-gatherer way of life predominated throughout most of hominin evolution, I would argue that it’s very important to consider what our preagricultual forebears ate when we set out to categorize and design our modern diets. Instead of using the current status quo in the world of nutrition as our reference point for categorizing and structuring our diets, I would argue that it makes a lot more sense to use the Paleolithic era as our baseline, as it was during the Paleolithic that our genus and species emerged and most of the final sculpting of the human biology took place.

When compared to what is normal today, a carbohydrate intake of 20-40% of total calories is certainly a low intake; however, when compared to what was normal in the past, it’s neither a low nor a high intake, it’s a normal one. In other words, it could be argued that the term low-carb diet, as it’s commonly used today, is a misnomer. It should only be used when talking about diets that contain very little carbohydrate (>15-20% of total calories).

From an evolutionary point of view, a diet in which roughly 1/3 of the calories is in the form of carbohydrate isn’t a low-carb diet, but rather, a normal-carb diet. It’s the modern, grain-based diet that represents the abnormality. It could be classified as a high-carb diet.

Last words

The message I’m trying to get across here is not that carbs are evil. Rather, the point I’m trying to get across is that from an evolutionary point of view, it’s not normal to eat a diet that contains a very high proportion of carbohydrate relative to protein and fat. The ancestral diets that supported the evolution of the complex biological system that is the human body were “low-carb diets”, at least according to today’s conventional view.

Is this something you have to think a lot about when you make your dietary choices? No… If you eat a well-designed, species-appropriate diet, low in cereal grains, processed food, and dairy products, you’ll naturally attain a balanced intake of the different macronutrients. That said, it’s good to have some reference values in the back of your head in case you drift off course or come across someone who makes the case that it’s dangerous and unnatural for humans to eat a “low-carb diet”.


erik-garnasEirik Garnas is a nutritionist, magazine writer, blogger, and personal trainer. He’s written for several different health & fitness websites and magazines, including Paleo Magazine. He is also the founder and owner of, a website dedicated to ancestral health, nutrition, and evolutionary medicine. Over the years he’s helped clients of all different ages, body types, and fitness levels build a healthier, stronger body.




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

Amazon, Barnes & Noble, IndieBound, iBooks

from The Paleo Diet

Let’s Talk About Love

Did you know I am a huge Celine Dion fan? When we were in high school, my sister and I used to put on shows in dress-up clothes while blasting her songs on the boombox. This song is our all-time favorite, but “Let’s Talk About Love” is a close second for me.

So let’s talk about it!

A blog reader sent me an email sharing this interview with life coach Brooke Castillo on a podcast called Bold New Mom. I listened to the interview and loved it, so I followed Brooke back to her own podcast and listened to an episode on the same topic that they referenced during the show called Someone To Love.

I LOVED the message they shared in both episodes.

Here’s a synopsis of what’s inside from Brook’s show notes:

In my most recent in-person training, we had two students who were having trouble with their husbands. They were frustrated and felt like their marriages could be better.

After I got done coaching one of these students, she asked me what the point of having a husband was, and she was stunned by my answer – just so you have someone to love.

So many of us often get confused about the reasons why we get married. We have a lot of desires and needs and expect our partners to fulfill those things; and when they don’t, we tend to use it as a cause for frustration.

On this episode of The Life Coach School, we’re taking a deep dive into relationships.  We cover how you can use life coaching tools like The Model, Emotional Adulthood, and The Manual to improve your relationships and enjoy them to best of your ability.

What I found to be the biggest light bulb moment for me was when Brooke says she said to her husband: “Hey, I’ll meet my needs, you meet your needs, and the rest of it is just a great time. Anything else is just gravy.”

Our partners aren’t there to make us happy – WE have to make ourselves happy. Our partners are there to have fun and to be the object of our affection. Brooke talks about how you can’t expect your husband to suddenly bring you flowers on Valentine’s Day if you haven’t told him you want them, and you absolutely can’t get mad if he doesn’t do something you haven’t told him you’d like to do!  She talks about how so many women have a manual of how a partner should act and when he doesn’t act that way (because you can’t change someone) they get frustrated, disappointed, mad, etc. We are supposed to love our partners unconditionally – which means we don’t have a list of conditions they have to meet first. I can’t explain it as well as she can – go listen! I listened to it twice and it was even better the second time.

Also on the podcast front, for any of you single ladies out there, Jess Lively shared her personal thoughts about her future partner, and I thought she brought up some great ideas. She reminded us that her future partner is alive and breathing out there… right now! That is pretty cool to think about. People you will meet in the future already exist  out there in their own version of the world – you just haven’t met yet. Her episode on Internal and External Love & Approval was really good too.

I read this book last year and it was packed with great advice. It was clear, well-written, honest and very practical. I particularly liked the parts about the Five Dimensions of Chemistry. The author takes something very subjective (love) and makes you look at it as objectively as possible. I would definitely recommend it to anyone who hasn’t quite settled down into a relationship yet.

Finally, here are two love songs that I’ve been listening to: Miranda Lambert “Pushin’ Time” (sent to me by one of you!) and Blake Hunter “Every Single Piece.”

Also Celine Dion. On repeat :mrgreen:

(Flashback to last fall in Hillsborough!)

The post Let’s Talk About Love appeared first on Kath Eats Real Food.

from Kath Eats Real Food