Thursday, October 26, 2017

5 for Friday

Hi, guys!

If you’re reading this blog post on Friday morning, I’m likely just waking up after (hopefully) sleeping on the long flight to Israel. It’s about 10.5 hours, so my plan was to sleep as long as possible and then wake up to bust out some work before landing. I arrive in Tel Aviv at 16:20 (4:20 PM), which means the day will be more than half over. Crazy time warp, right? I’m planning to document my adventures in real time on Instagram Stories as much as possible, so be sure to follow along. I’m planning to do some blogging next week too, so please stop by CNC to see what’s happening! 🙂

Since it’s Friday and all, I wanted to share the next edition of “5 for Friday” where I share some of my favorites with some random life stuff mixed in from the week. This one definitely has some variety in it. Enjoy!

FOOD – Chocolate Peanut Butter Cheerios! Oh, yes, these exist, and they are incredible. My friends from General Mills sent me a box to sample, and I fell in love immediately. The chocolate + peanut butter flavor is pure perfection!

FASHION (well, low-key fashion) – Keds Studio Dash Sneakers. How adorable are these Keds?! They’re super lightweight and perfect for my laid-back, athleisure style. (I’m actually wearing them right now as I write this blog post.) The (neutral) dark gray goes with just about everything, and I love that they’re so comfy and slip right on. I’ve been wearing them non-stop lately with jeans and leggings. Love! I want like two more pairs of them! 🙂

FITNESS – Sweet Success Long Sleeve Seamless Tee. This top is pretty much a Lululemon lookalike and costs a fraction of the price at just $23. SIGN ME UP! Speaking of Lulu lookalikes, this tank top ($13) falls into the same boat! I mean, obviously, I love Lulu, but if I can find the same styles for less, I’m ALL about it!

FAMILY – Motherhood Is Hard to Get Wrong. So Why Do So Many Moms Feel So Bad About Themselves? If you haven’t read this TIME article yet, it’s definitely worth a read. As a “mom blogger,” I’ve experienced plenty of “mom-shamming” over the years, which is why I’m really careful about what I share about my family nowadays, so this article definitely hit home. “Motherhood in the connected era doesn’t have to be dominated by any myth. Social media can just as easily help celebrate our individual experience and create community through contrast. Moms have to stick together even as we walk our separate paths. We have to spot the templates and realize there are no templates. We have to talk about our failures and realize there are no failures.”

FASCINATING – Some fun articles that caught my attention this week! There’s quite the mix of information below – everything from health issues related to not refueling after a workout and Tom Brady’s alkaline diet to the science behind your coffee and airplane seat preference.

Questions of the Day

Would you rather: The window or aisle seat?

Why are moms on the Internet so terrible toward other moms? WHY CAN’T WE ALL GET ALONG?!

The post 5 for Friday appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake

The 10-Week Countdown to 2018

Inline_Countdown_to_2018_10.26.17Today’s guest post is offered up by one of our own, Erin Power. She’s our awesome Student and Graduate Support Lead for the Primal Health Coach Program as well as an amazingly successful health coach in her own right. I love her message of taking the reins of your life today—all the better to enjoy the holidays and meet the coming New Year with unprecedented health and possibility. 

Right around this time every year my inbox explodes. People are already dreading their impending, inevitable holiday weight gain and are wondering if they can somehow get ahead of the curve—make a preemptive strike, if you will. And that’s how it happens…one of the busiest times for my health coaching business, believe it or not, is the weeks leading up to and including the holidays.

“If I sign up with you now,” people often ask, “can you please help me make it through Christmas without packing on 15 pounds—again??”

I’ve got good news. Not only can you make big, bold change in your health and happiness right up to and during the holiday feasting season, but doing so is an incredibly fun experiment with a rewarding outcome.

This is the ultimate n=1 experiment because the lore of “insidious holiday weight gain” is so ingrained in our culture that—at its worst, it becomes a self-fulfilling prophecy. At its best, however, maybe it can become a benchmark against which you can test yourself. Can you buck the trend and finish the holiday season leaner, lighter, healthier, happier, and better than you were before you started?

Upending (Unhealthy) Holiday Tradition

Imagine cruising through the holiday season enjoying your favourite indulgences sensibly, while having absolute control over your hunger, cravings, and willpower, such that an indulgence simply becomes what it was always meant to be: a treat to be savoured and celebrated by all of the senses—not a mindless binge.

Likewise, a slip becomes a moment in time, not a catastrophic setback that needs to be atoned for by attempting to make (and not break!) a list of New Year’s Resolutions.

I’m not talking about avoiding your favourite foods. I’m talking about changing the expression of your hunger, such that those treats call to you more quietly. Your enjoyment of them becomes more authentic. Mindful, even.

This mindfulness is one of the most elegant subjective markers of what Mark refers to as metabolic flexibility. Once your body knows how to extract and use a variety of fuels—from the food you eat, and/or from storage repositories in and on your body—the entire experience of hunger and cravings changes.

A rather perturbed client said to me once (after I’d “taken away” all of the cookies, chips, and crackers she had a habit of snacking on in the evenings): “Now what am I supposed to reach for when I come home after an impossibly long day at work/carting the kids around to sports/getting my workout in/doing all the household chores/walking the dog, and I’m rifling through the cupboards ravenously looking for some crackers to tide me over until dinner?!”

My answer: That entire scenario goes away. Your hunger doesn’t present like that anymore. You gain control.

When you’re riding the rollercoaster of “dieting-cheating-failing-self-condemnation-dieting again” it’s incredibly hard to imagine that your sensation of hunger could change like this, that you could have no desire for cookies, chips, and crackers. But I’ve personally witnessed it in my clients time and again—liberation from food fixation.

Just think…if you begin the process of metabolic repair now, you could be this calm, cool, and collected even when Grandma shows up with her world-famous shortbread.

You Have 10 Weeks—Take Action Now

I roll in a lot of nutritionist, dietician, and health coach crowds, and we’re all selling the same thing: “New Year, New You! Beat holiday weight gain! Sign up with me today!”

As a Primal Health Coach, the way I approach this is by tapping into the biochemistry of human fueling, which is beautiful and simple in its relative black-and-whiteness. The body can get fuel from a few different sources. It can use these different fuels in a few different ways. And when the body is fuelled, hunger quite simply changes.

The trick is building the metabolic machinery to help train your body to achieve this flexibility. No weighing, measuring, diarizing, chronicling; no “earnin’ and burnin”—just simply building an understanding of how to get your metabolic machinery functioning in top form again. Trust me when I tell you that it changes the game.

2018 Could Look a Lot Different For You

New Year’s is often fraught with a mix of regret and urgency. How about meeting 2018 from a different angle? When January 1 rolls around, you could feel better about yourself than you ever have before.

Instead of going up a belt notch to accommodate your holiday bloat, you could be down a notch or two or more.

Rather than feeling like an abject failure for exhibiting no control over your cravings, you’ve successfully enjoyed the sensory pleasures of the season while being in control the entire time.

You could have more energy than you know what to do with, having trained your body to utilize a variety of readily available fuel sources.

You can join the gym alongside everyone else if you want to, but you won’t feel like you have to. (In fact, you can wait till March when the prices drop!)

Imagine feeling more connected to your body—to your appetite!—than you ever have before. You’ll know what true hunger feels like. You’ll know how to answer that hunger with satisfying and nutrient-dense foods. You’ll connect back to the long-forgotten feeling of satiety, which, by the way, is different than feeling “full.” There’s no need to unbutton your pants when you’ve eaten to pleasant satiety!

The concept of “willpower” (with its suggestion of struggle) could all but vanish for you. You’ll find yourself calmly in control. You can make a choice to eat one or two of Grandma’s world-famous shortbread cookies, and then stop. Or you can choose to forgo them without obsessive restraint.

Once you’ve adapted to new food habits that support your optimal human experience, you may find yourself continuing to get better year over year. As one of my clients succinctly put it after just 6 weeks on my health coaching program, “I love living like this. I can eat this way forever.”

It Works If You Do—But That Doesn’t Mean You Need to Go It Alone

If you’ve been reading Mark’s Daily Apple for any length of time, you’ll know Mark pulls no punches when he suggests that the act of making these changes is a paradigm shift in body and mind. Not only are you rewiring your body’s metabolic response to some degree, but you’re creating totally new behaviours around food. What you eat. When you eat. WHY you eat.

A Primal Health Coach is trained to educate you on the What and When. The Why becomes a team effort. Your health coach is there to help nurture you along the winding path to behaviour modification, helping you navigate and cultivate resilience through the choppy waters of big change.

If you could have done it alone, perhaps you would have by now.

Accountability is a funny thing. Clients will tell me that they’ve hired me to hold them accountable; however, accountability ultimately comes from within. A great health coach knows how to tease that out of you, so you can feel pride of ownership over your own health.

Eventually, if all goes according to plan, the concept of accountability vanishes. Once your “new” way of eating has become deeply-ingrained habit, you won’t have to hold yourself accountable to anyone. You’ll just live. You’ll just eat. You’ll just move.

Food decisions can casually move out of the intellectual nitpicking back into the automatic realm with all of the other survival mechanisms, like breathing. Your relationship with food changes, once and for all.

If I could give one gift to everyone on my holiday wish list this year it would be the gift of learning how to eat to support metabolic flexibility. There are almost no words to effectively capture the liberation and effortlessness that you can achieve in your relationship with food and your body. You have to live it to believe it.

And if you start now, you could be living it by 2018—and beyond.

What Will You Do with These Next 10 Weeks? 

And what will help you get there?

Are you ready to learn the life-changing lessons of becoming metabolically flexible? Pick up The New Primal Blueprint and/or The Keto Reset Diet (if you haven’t already!).

Are you ready to do it differently this time and invest in personal, Primal-minded support for your health vision? Check out our “Find a Primal Health Coach” directory.

Wishing everyone an awesome holiday season and good health as we move toward a new year—and new possibilities.

Erin Power, CHNC, PHC

Thanks to Erin for a great kick-it-into-gear message this morning. I know I’m feeling inspired! Tell me, who’s got a goal for the next ten weeks? I’d love to hear it, and I know others would love to offer their encouragement. Thanks everyone, and have a great end to your week. 


The post The 10-Week Countdown to 2018 appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Four Yummy Open-Faced Sandwiches

Though bread can (unfairly) get a bad rap, it can actually be a great complement to a healthy diet if you choose high quality, whole wheat bread! My favorite bread of all time is C’ville Crunch from Great Harvest. It’s made from 100% whole wheat flour milled right in the bakery.

Thomas has fueled my craving for sandwiches at lunch. He has one almost everyday, and he has reminded me how satisfying a good sandwich is. But two hearty slices of bread is a lot for me to have for lunch, so open-faced sandwiches have been my jam!

Here are four combos that go above and beyond the standard turkey and cheese…

Smoked Salmon with Avocado Wasabi Spread

The combination of smoky, salty, and spicy flavors on this sandwich is delicious!  And y’all know I love me some smoked salmon. Capers are optional, but they add a nice bite and pair well with the salmon and lemon juice. Wasabi is pretty spicy, so start off with a small amount and taste the mixture before adding more!

Make It:


  • 1 slice of bread
  • 2-3 oz smoked salmon
  • 1/3 avocado
  • 1 tsp wasabi paste (more if you like it spicy! save some from your sushi dinner)
  • 1 tsp fresh lemon juice
  • 1 tsp capers (optional)
  • Kosher salt to taste
  • Pepper to taste


  1. Place bread in toaster.
  2. Combine avocado, wasabi paste, lemon juice, capers, salt, and pepper in a bowl, adjusting for taste.
  3. Once bread is toasted, spread the mixture on the toast and top with salmon.
  4. If desired, squeeze extra lemon juice for added flavor.
  5. Sprinkle with additional pepper to taste.

Cinnamon Banana Toast Crunch

Here is a super simple, yummy, and nutritious breakfast that can be thrown together in just a few minutes on a busy morning or for a quick lunch with a simple side salad.  This is a great way to use a banana that’s pretty ripe and might be almost too mushy to eat. The more ripe it is, the sweeter it’ll be! The cinnamon on top is the secret!

Make It:


  • 1 slice of whole wheat bread
  • 1 tbsp of almond butter
  • ½ of a banana cut into 1 inch sided rounds
  • ¼ tsp cinnamon
  • Drizzle of honey


  1. Toast the bread.
  2. Spread almond butter on toast.
  3. Place banana rounds on top of the toast to cover the almond butter.
  4. Drizzle honey on top of banana rounds.
  5. Sprinkle with cinnamon.

Peach, Prosciutto and Brie

We have had a great peach harvest here in Cville that is almost over. The sweetness of the peach, plus salty prosciutto, stinky brie (in a good way!), and delicate lettuce go so well together. My favorite brie of all time is the St. Angel triple cream. Bibb lettuce is one of sweeter lettuce varieties and it usually comes in larger pieces, so it’s the ideal choice for this recipe! My favorite part (other than eating of course!) is to drizzle the honey on top. Salty sweet!

Make It:


  • 1 slice whole wheat bread
  • ½ a fresh peach, cut into slices
  • 1 serving of Brie cheese
  • 1 piece of Bibb lettuce, chiffonade
  • 2 slices of prosciutto
  • Drizzle of honey


  1. Arrange the serving of Brie cheese across the bread and place in the toaster.
  2. Once done, drizzle honey on the cheese.
  3. Place peach slices on top of the toast.
  4. Roll up the prosciutto and lay on top of the peach slices.
  5. Top peach slices with chiffonade lettuce.
  6. Combine both sides of the toast with their toppings, then press down lightly to make into a panini.

Chicken Avocado

Buying a rotisserie chicken, removing all the meat while it’s warm, and storing it in a container in the fridge is a nice little life hack that ensures you have a dose of protein ready to add to any dish. Thus, this avocado chicken toast was born on a whim. Adding avocado is (of course) what makes it so good. If you have other seasonings on hand that you’ve been wanting to use, go ahead a create a combination that suits you! Smoked paprika would be delicious.

Make It:


  • 1 slice whole wheat bread
  • ½ avocado
  • 3 oz rotisserie chicken, shredded
  • 2 large pieces of Bibb lettuce
  • Kosher salt to taste
  • Pepper to taste
  • Garlic powder to taste


  1. Toast the bread.
  2. Once toast is ready, spread avocado on it while it’s warm.
  3. Top with salt, pepper, and garlic powder to taste.
  4. Place lettuce on top of avocado.
  5. Finish by putting shredded chicken on top of the lettuce and sprinkle pepper to taste.

The post Four Yummy Open-Faced Sandwiches appeared first on Kath Eats Real Food.

from Kath Eats Real Food