Sunday, September 10, 2017

Back-to-School Diet Reset + Giveaway

I recently partnered with General Mills Big G Cereals to help support the #ButFirstWholeGrain challenge, asking me to increase my whole grain consumption in September. Read on to see how I incorporated whole grains into my daily meals and snacks! 

The Haupert family is officially back-to-school! Mal is a teacher, so school started for him right after Labor Day. Quinn is back at full-time preschool, and I’m happy to have a schedule that allows me to work “normal” hours – instead of waking up at 4:00 AM. Haha!

With a new schedule, it’s the perfect time for our family to reassess our eating routines and reset with healthier choices, especially after quite the indulgent summer. (Holy cow, there was no shortage of treats and booze!) September is actually National Whole Grain Month and time for the #ButFirstWholeGrain Challenge, so I figured it was a great time to try adding more whole grains to my diet. Did you know 99% of the population is not getting enough whole grain in their diet? I know, it surprised me, too. My goal is to increase my whole grain consumption in September (at least 48 grams of whole grain is recommended daily for adults). That said, here’s a recap of how I incorporated whole grains into my diet with some fun family adventures mixed in!

On days when I exercise in the morning, I typically eat a breakfast that is balanced between protein, carbs, and fat to provide me with the energy needed for my workout and keep me full until lunchtime. This morning, I poured myself a bowl of Cheerios with unsweetened almond milk and banana slices along with a scrambled egg. Cereal is such an easy way to add whole grains to your diet. All of General Mills Big G cereals have whole grain listed as the first ingredient – unlike a lot of cereals on the market. And one serving of Cheerios has 23 g of whole grain oats, so I’m already off to a strong start in the challenge!

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Since it’s one of our first days back to school, I especially appreciate an easy breakfast since I’m running around the house trying to get myself ready while helping Quinn and taking Murphy for a walk before Mal leaves the house. I’m a hot mess, but I manage to get us out the door and to preschool and CrossFit on time.

The workout at CrossFit a fun one. It combines running and high-intensity movements, which, of course, are my favorite way to work out!

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I’m a sweaty mess by the end – just the way I like it! 🙂

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Post-workout, I refuel with an oatmeal cookie protein shake, which is oats soaked overnight mixed with vanilla protein powder and almond milk. Adding oats to my protein shake gives it a nice, thick texture and the combination of carbohydrates + protein is a winning combination when it comes to post-workout recovery. (I just thought of this right now, but adding Pumpkin Spice Cheerios to my next protein smoothie would be really delicious!)

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After the gym, I stop by the grocery store to grab a few things. Grocery shopping doesn’t me long, but I’m more than ready for lunch when I arrive home. I immediately put away the groceries and make lunch. On the menu: Ground chicken, brown rice, baby spinach, and jarred cowboy caviar.

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Lunch comes together in no time!

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After lunch, I break out my laptop and get to work. I have a conference call, so I take the call outside and cuddle with Murphy.

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After my call, I take Murphy for a walk and then head to preschool to pick up Quinn. He’s super talkative on the drive home and tells me all about his friend Blake and how they played with magnets. Then, he told me all about the new fish tank in his classroom and that it had a light inside that would change the color of the water when you pushed a button – but only big kids can do it.

When we pull into the driveway, Quinn grabs his hand-fan from the car and tells me he’s going to cut the grass. Ha! So cute.

Before I know it, everyone says they’re hungry for dinner, so I throw together a quick meal using some leftovers from the fridge. In the mix: Shredded chicken, quinoa (a good source of whole grains), kale, carrots, and feta. It was a little random, but tasty and nutritious!

After dinner, I enjoyed a bowl of Pumpkin Spice Cheerios, which was the perfect sweet ending to my day without adding a ton of sugar to my diet. The first ingredient in Pumpkin Spice Cheerios is whole grain oats, so I felt good about having a snack at the end of the night.

Giveaway time! 

With the start of the #ButFirstWholeGrain Challenge, it’s a great time to try adding more whole grains to your diet, including your favorite General Mills Big G Cereals.

To enter to win this amazing prize package pictured above, just leave a comment on this blog post about how you’re adding whole grain to your day with the challenge. I’ll randomly pick a winner next week. Good luck!

 

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Chia-Flax Seed + Protein Overnight Oats Recipe

Hi, friend! Happy Sunday! I get lots of questions about my overnight oats, so I just wanted to share the recipe with you. See below! 

Let’s play a little “3 words per picture” to recap our Saturday adventures. OK, here we go! 

20 minute sweatfest 

Favorite workout buddy 

Bite of donut 

Flowers for Mumma 

Coconut iced coffee

Groceries for week 

Tasty meal plan 

Fun party foods 

Leftovers for lunch

Friends and food

Love these glasses 

More yummy food 

Cutest pug face 

Late night Smore’s 

Sleepy French bulldog 

How was your Saturday? Tell me in 3 words! 🙂

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Weekend Link Love – Edition 468

weekend_linklove in-lineResearch of the Week

You’re probably drinking plastic.

HIIT works in overweight/obese sedentary adults of both sexes with a good chance of developing type 2 diabetes.

A new study just identified hundreds of new genes linked to intelligence.

Visualization increases performance.

Neural networks can predict your sexual orientation from your facial appearance.

New Primal Blueprint Podcasts

Episode 185: Diana Keuilian: Host Elle Russ chats with Diana Keuilian, best-selling author of the awesome The Recipe Hacker and Recipe Hacker ConfidentialIf you’re interested in making comfort food without the gluten, soy, grains, sugar, and dairy, this podcast is for you.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Interesting Blog Posts

Holland sure is good at growing green stuff.

An incredible story about the deadly (really) search for the newest hominid discovery.

Media, Schmedia

Mick Jagger’s gone keto.

Dr. Vinay Prasad is about to make a whole lot of experts really, really angry.

Everything Else

The lives of Australian crocodile hunters.

The FDA acknowledges giving peanuts to at-risk infants reduces peanut allergy.

Move over, gluten-free water. Free-range tree-grown nuts have arrived.

This is a new low: Faking cancer patients to sell more prescriptions of a new drug.

Things I’m Up to and Interested In

Learning how Primal Health Coaches are changing their own lives with the program.

News that made me happy: After suffering seizures up to 100 times a day, a boy starts taking cannabis oil and has none for 300 days.

Study that answers the question we’ve all been wondering: Oral caffeine is more effective than anal caffeine.

Article I couldn’t put down: The story of silphium, lost Greco-Roman wonder herb.

I’ve been living a lie: Keto is incredibly effective but unfortunately impossible to follow.

I can’t recall ever feeling impressed, envious, revulsed, saddened, and in awe at the same time: Rising surf star dies riding Hurricane Irma’s waves.

Recipe Corner

Time Capsule

One year ago (Sep 10 – Sep 16)

Comment of the Week

I’m liking the interest in young children and elementary school, but it makes me kind of suspect Mark became a grandfather two to five years ago.

– Ha! Not that I’m aware of, Ion Freeman. It’s a combination of all the requests we’ve gotten from readers and all the new parents on my staff.

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