Tuesday, December 11, 2018

Easy Sweet Potato Cashew Wrap + Quinn’s Holiday Pageant

Hi, guys! Another “Quinn and Mumma” day is in the books, and I have to admit it was one of my favorites to date! 🙂

It started like a lot of them with snuggles and TV on the couch followed by breakfast. This particular morning, Quinn requested oatmeal for breakfast. OATMEAL, people! Apparently, they eat it at his school, and he really likes it. Being the oatmeal fan that I am, I jumped at the chance to make it (with “brown sugar,” of course). I even added a little extra brown sugar and talked it up the best I could as a super special bowl of oatmeal. (I mean, it was the first time he was going to it eat at home, so I was pumped. New foods for picky eaters are very exciting!) I also made myself a bowl of oatmeal, so we could eat the same breakfast together.

Well… Quinn sat down at the table with me, took one look at the oatmeal, and said he didn’t want it. Whomp whomp. I tried to figure out why, but he said he just changed his mind and wanted a PB&J Bar and yogurt smoothie instead. Ughhhh, it was such a let down. I didn’t make a big deal of it, but I was bummed. Oh, well. Maybe next time, right? At least we know that oatmeal might be a breakfast option soon enough!

After breakfast, we got ourselves ready for the day. I had a few client check-ins to do, so Quinn put the finishing touches on his sunglass stand while I chatted with them. How cool is Quinn’s sunglass stand?! He’s obsessed with it and chooses a new pair to wear like 5 times a day! 🙂

Once we were ready to go, we headed to the gym. I ran on the treadmill while Quinn played in the playroom. It was a quick trip because we had quite the agenda planned for the rest of the morning.

After the gym, we stopped by the grocery store and then headed straight to swim lessons. If you follow me on Instagram Stories, you might have seen our little fish swimming under water. Just like that, our “baby” can swim! It really seemed to happen overnight.

Quinn did such a great job swimming under water, he moved up to the next level!! He was so proud of himself, and I can’t even explain how happy I was for him. It was a proud momma moment for sure!

Before we left, Quinn took some time to freshen up and blow dry his hair! 🙂

Back at home, we were both hungry for lunch. It was a busy morning, so I’m glad that I had some items prepped ahead and ready to go. I made some roasted sweet potatoes and onions in my air fryer and added them to a Maria & Ricardo’s tortilla along with an easy cashew cheese for quite the delicious lunch!

I recently partnered with Maria and Ricardo’s, who makes authentic, wholesome, and seriously delicious (non-GMO) tortillas. I’ve actually been a fan of the brand for many years now, so I’m really excited that we’re working together! I spread some cashew sauce on an Original White Flour Tortilla and then topped it with sweet potatoes, onions, and arugula for a quick, delicious, and nutritious lunch!

The wrap was so easy to make – thanks to some meal prep earlier in the week. Once the cashew sauce and veggies were made, it came together in a matter of minutes. It’s also super customizable based on your taste preferences and what’s in your fridge. Really, the options are endless as far as veggies go! 🙂 I have a feeling you’ll see this lunch (or variations of it) again and again on CNC!

After lunch, Quinn had some quiet time while I showered and cleaned up the house. His school holiday pageant was later that night, and we were hosting Papi and his girlfriend, Lori, for drinks and apps before since they were planning to attend. Our house was a complete disaster, so I had some work to do!

Unfortunately, Boston traffic to the South Shore ended up sending Papi and Lori straight to the pageant location due to time constraints. We didn’t have our “happy hour” with them, but we all still had an awesome time at “The Grinch Who Stole Christmas.” Quinn really enjoyed himself and did a great job as a “Who!”

Question of the Day

Plant-based/vegetarian peeps: What lunch are you loving lately? 



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Keto Masterclass Testimonial: Newfound Confidence and Motivation

Testimonial written by: Kendal

When I met my husband in 2014 he introduced me to the world of Paleo. He himself began eating Paleo a few years prior after hearing about Robb’s book in a podcast.

I remember seeing a copy of The Paleo Solution sitting on the end table in his living room one of the first times I came over to his home. My first thought was oh great, he’s a health nut. I worried that my love for sandwiches would be end up being a deal breaker for this health conscious guy but that wasn’t the case at all.

Whether it was sharing a story he’d heard on a podcast that morning or cooking us a healthy dinner in the evening, throughout the next year of dating he politely showed me what it was like to eat healthier. We got married in 2016 and though I definitely tried to stick with these healthy ways of eating I still struggled.

In October of 2016 I decided to try the autoimmune protocol (AIP) to try to heal my guts health. My digestive system was always something that had given me problems.

One day I heard about AIP on The Better Everyday podcast and figured it was something I should definitely try. I ended up feeling so much better a couple months in (and ended up shedding some pounds as well!).

By February of 2017 I was down to my lowest weight I had reached in a very long time and was feeling healthier and stronger. The end February we received wonderful news that we’d be expecting our first baby. I was over the moon with happiness!

A few months into my pregnancy we found out I had a condition called Vasa Previa. It’s very dangerous for the mother and baby if not handled the right way and needless to say I was scared and very stressed.

Along with that stress came old eating habits and I ended up gaining almost 60 lbs by the end of my pregnancy. Thankfully God had a wonderful plan and though she came to us a few weeks early we finally got to meet our baby girl on November 3 of 2017.

After her arrival I knew I needed to really get back on the health wagon. I had no idea just how hard that would be. And honestly it took me 9 months to finally really buckle down and try to get healthier.

By the time I was 10 months postpartum I was no longer breastfeeding and I knew I wanted to look into the keto way of eating. I had seen articles on Pinterest and folks on Instagram posting their transformations and recipes and it really caught my attention.

I shared this interest with my husband and he was totally on board. After gaining some “baby” weight himself when I got pregnant he also wanted to shed a few lbs and get back to a healthy routine of eating.

One day he got an email from Robb sharing about a discount he had going on Keto Masterclass and we hopped on that wagon and purchased it.

We began listening to the modules and really dove into the knowledge Robb had to share.

We purged our pantry of everything that could be tempting/not on the plan and gave most of it away to other family members.

We began making weekly plans of meals we wanted to have and kept it simple.

I loved the ways Robb explained how to make one meal into something more interesting for a couple nights. Whether it was different seasoning or a sauce. Having variety was key to our success.

We fortunately didn’t endure the “keto flu” too badly but I think a big reason why we didn’t was our consumption of electrolytes. We both try to drink it everyday and definitely know when we miss a day!

The first time I put on my pre pregnancy jeans to take our “before” pictures I was so shocked just how far I’d let myself go. I couldn’t get them up past my hips let alone button them.

I can now say that these jeans fit almost perfectly and that is thanks to keto.

Living this way has been life changing. It has given me confidence I haven’t had in a very long time. It’s given me motivation to work out because I want to get stronger as well as healthier.

Robb said to find “your why” and the moment I had my baby girl she became my why. I want to live the best healthiest life I can for her. To be the example of good health she sees everyday. To watch her grow up. To someday help her as she runs around with her own children. She is my why and Robb has truly helped me achieve the understanding of how to continue in this health journey.

It’s been a wonderful journey and it’s only just begun! I can’t wait to see where I’ll be in a few months.



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Join Us For the FREE 2019 Keto Kickoff! (Plus, A Keto Deal You Won’t Believe…)

It’s that time of year again. People are starting to think about the new year ahead, which always goes hand in hand with resolutions aimed at improving health and fitness. I have an idea: Why not make metabolic flexibility your goal for 2019?

Metabolic flexibility refers to the ability to efficiently use different substrates for energy. Once you free yourself from carbohydrate dependency, you can enjoy sustained energy throughout the day. You can skip a meal or two—or even engage in longer fasts—comfortably. Add to this the ability to supercharge your fitness and sports performance, plus burn excess body fat without the deprivation of a traditional diet mentality.

Sounds great, right? “But Mark,” I hear you asking, “If I’ve already been following the Primal Blueprint for a while, am I not metabolically flexible already?” Yes, you are undoubtedly better at burning fat than the average person nowadays…. BUT (and this is a big but) unless you’ve embarked on a period of dedicated very low carb ketogenic eating, there is still another level of metabolic flexibility waiting to be unleashed. This is the whole reason I wrote The Keto Reset Diet last year—to help people reach the pinnacle of metabolic flexibility, where they can harness the power of fat and ketones for energy (along with glucose as needed, of course).

I strongly believe that it’s in most people’s best interest to periodically dip into ketosis and do a Keto Reset at least once or twice per year. Of course, as so many of you can attest, it’s possible to achieve tremendous gains to health, body composition, fitness, cognition, and general wellness by following a traditional Primal eating pattern (which puts most people in the range of 50 to 150 grams per day of carbs, give or take). Nevertheless, research and anecdotal evidence continues to shed light on the unique benefits that come from being in a state of ketosis at least some of the time.

These days, I move seamlessly between a slightly higher carb Primal profile and ketogenic macros without thinking too much about it. I’m able to do so specifically because I’ve built the metabolic machinery that allows me to use fat and ketones and, yes, carbs for energy. Truly, this is the best I’ve ever felt (and I was feeling pretty darn good before my keto experiment). I want the same flexibility and freedom for all of you.

That’s why I invite you to join me this January for my Keto Reset Kickoff, a FREE one-week introduction to the keto diet—done the Primal way. Maybe you’re curious about keto, or perhaps you already attempted keto without success, or you tried to learn about it on your own but got mired down trying to wade through all the information online. In any case, the Keto Reset Kickoff is for you! I’ll cut through the noise and give you the real skinny on going keto, as well as how to avoid common pitfalls and maximize your success.

Simply sign up now at primalkitchen.com/ketoreset. Starting January 7, I’ll send one easy lesson per day to your inbox for seven days. By the end of the week you’ll understand the basics of keto and why I designed the Keto Reset the way I did. Then if you decide to go for it, my colleague Lindsay Taylor will be leading a full Keto Reset in our Facebook community starting right after the Keto Reset Kickoff. (Join the community now to get all your questions answered and hit the ground running in 2019 in a supportive environment.)

When you sign up for the Keto Reset Kickoff, I’ll also send you the Keto Reset Kickoff Pregame package that includes:

  • The Pregame ebook that will help you set the stage for success by getting on track with your Primal eating
  • A journal to help you plan for success during a Keto Reset

But wait, there’s more! (Sorry, I couldn’t help myself.) I’m giving everyone who enrolls a chance to get the Keto Reset Online Mastery Course for FREE (that a $147 value) with the purchase of a Primal Kitchen Advanced Keto Kit. You get my absolute favorite keto-friendly products, plus the most comprehensive multimedia educational experience around, designed for anyone interested in the ketogenic diet. It’s an unbelievable deal.

Even if you’re still on the fence about keto, I encourage you to sign up for the Keto Reset Kickoff and learn more about it. I’m eager to share the Keto Reset approach with you so you can decide for yourself if you’re ready to dip into that lower end of my Primal Blueprint Carbohydrate Curve and go keto in 2019. 

Thanks for being here, everybody. Lindsay and I look forward to you joining us in January!

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The post Join Us For the FREE 2019 Keto Kickoff! (Plus, A Keto Deal You Won’t Believe…) appeared first on Mark's Daily Apple.



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Five Tips For Babies To Eat Real Food

It’s almost time for real food! Given that it’s been 6 years since I’ve fed a baby solids, I figured a refresher from the pros would be appropriate. Registered Dietitians moms Whitney and Alex created a program called Plant-Based Juniors, and I’m sharing all the deets in today’s post. 

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Hello! Let us introduce ourselves. We’re Whitney and Alex, Registered Dietitians, moms and co-creators of Plant-Based Juniors. We’re also big fans of KERF and excited to chat with you about one of our favorite subjects – introducing more vegetables in infancy.

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While we’re both “predominantly plant-based” eaters ourselves, our mission is to get more plants on the table – regardless of what else you’re serving! After seeing private clients for the past decade, we believe that most of us could use a few more plants in our diet, so why not begin that habit right from the start?!

As we both became moms in the last year, we know the struggles that come with deciding what (and how) to feed your children. It’s the reason that we started the Plant-Based Juniors community; a space to share evidence-based nutrition research on feeding littles and a judgement-free zone where we could help each other with all of the many decisions that come with raising healthy eaters.

Think of your baby’s palate like a blank canvas, easily shaped by each new taste and experience. As dietitians and parents, we’re focused on shaping that palate to enjoy all foods, especially nutrient-rich foods like vegetables.

Therefore, whatever approach to feeding you take, we recommend adding vegetables at almost every meal. Studies have shown that babies who eat a wide variety of vegetables during the first year of life go onto eat more vegetables than those that don’t. Sweet-tasting vegetables, like carrots and sweet potatoes might be accepted more than bitter-tasting vegetables but that’s OK. Continuing to offer vegetables in different ways helps improve acceptability.

Because this mission is so important to us, we wrote a book, Plant-Based Juniors: First Bites that guides parents in guiding baby toward a happy, healthy relationship with food. We provide you with a comprehensive guide to starting solids and answer all of the questions you may have along the way – from the first bite and beyond. We’ve also included 20 plant-based recipes that are perfect for infants.

To get started, here are 5 ways to incorporate vegetables in infancy

1.Vary your own diet

Breastfeeding? Then your diet may be just as important as baby’s. According to recent studies, babies are more likely to enjoy the foods their moms ate while breastfeeding over new foods they were never exposed to. If you are nursing, here’s one more reason to pile on the vegetables.

2. Add spice!

Yes, babies like flavor! We don’t know where the idea of bland baby-food came from, but it likely wasn’t from a baby! Season baby’s food the same way you would yours. All seasonings are on the table, except for salt, sugar and anything too spicy. Experimenting with different spice blends is a great way to expose your baby to new flavors.

3. Make superfood popsicles

We consider popsicles to be the perfect place for leftover smoothies and green juices – throw them into a popsicle mold, freeze and you’re done! Enjoy the recipe below for our Superfood Breastmilk Popsicles.

4. Offer them often

The key to acceptability? Making vegetables part of baby’s everyday routine. This is true for kids of all ages. The more they are exposed to veggies, the more they are willing to try them. We like to offer a vegetable in some form at every meal; it doesn’t need to be fancy – even steamed broccoli or finely-chopped spinach in scrambled eggs works!

5. Try it in a puree

We all know that kids love dips! If your baby is less than a year old, dollop the vegetable dip onto steamed vegetable fingers or spread a thin layer on toast. For older kids, offer the dip alongside items you know they will eat. Almost any vegetable dip works. We like blending spinach, cooked beets or steamed carrots into hummus or yogurt.

Superfood Breast Milk Popsicles

Want an easy way to get vitamin and mineral-rich greens into your infant’s diet?These breast milk popsicles are the perfect vehicle. We use a basic formula of greens+ a vitamin C source (for enhanced iron absorption) + fruit to balance. Thepossibilities with these popsicles are endless! Bonus - they’re especially appealing to teething babies who need a little extra love on their gums. Remember, the first few weeks and months of introducing solids to babies can shape their eating preferences for a lifetime. Therefore, we recommend introducing bitter greens early and often! 

Ingredients

  • 1/3 cup water or breast milk
  • ½ cup chopped greens of choice try spinach, arugula, kale
  • ½ cup chopped fruit of choice try peach, apple, pear, berries
  • 1 teaspoon fresh squeezed lime or lemon juice

Instructions

  • 1. Puree all ingredients in a high-powered blender or food processor until smooth.

  • 2. Strain, using a fine mesh strainer. This step is optional, but provides a smoother

  • texture when using heartier greens or fruits with peels.

  • 3. Pour into popsicle molds, cover and freeze until hardened, about 3-4 hours.

  • While there are several popsicle molds on the market, we are partial to Nuby Garden

  • Fresh molds as the curved handle is perfect for babies learning to grasp.

If you’re a mom in the throws of it like Kath, the Plant-Based Juniors: First Bites book will get you off to a great start. The ebook includes:

  • a nutrition guide for your #plantbasedbaby
  • 20 easy + delicious recipes for baby that can be easily adapted for the whole family!
  • step-by-step instructions on baby-led weaning
  • tips for meal prep
  • a grocery list
  • a baby-led weaning FAQ section
  • an RD-approved products list

For tasty, easy recipes for kids, check it out: Plant-Based Juniors: First Bites!

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Feeding a baby as healthy as possible was more challenging than I thought it would be, but it wasn’t hard. Here are some of my old posts about Mazen eating real food.



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Clean Eating Maple Roasted Brussels Sprouts Recipe

These clean eating maple roasted Brussels sprouts are my absolute BEST brussels sprouts ever! (So far…)

When I first put this together, I honestly wasn’t expecting much. I tossed everything together… Read more →



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