Monday, September 30, 2019

I Realized I Could Take Control Of My Health

It’s Monday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Monday as long as they keep coming in. Thank you for reading!

Yup, success stories are back! And I’m looking for more. Follow-ups, mid-progress reflections—every story at every stage has the potential to inspire folks out there who are getting started or contemplating a new beginning. Contact me here to share your story—long or not so long. You never know who you’ll impact by doing it. Enjoy, everyone!

I honestly didn’t see this coming…. I’ve been blessed with good genetic health and energy my whole life, avoiding significant health challenges. Sure, I’ve suffered from an occasional pulled muscle or turned ankle, and over the course of a couple of years I nursed a right shoulder rotator cuff back to full capacity.

When I turned 46 years old, I started noticing discomfort in my right IT band. I had gotten back into some longer distance cardio training, and I assumed it would work itself out. It never became uncomfortable, just persistent at mile 4 or 5 of a trail run. Like many, I ignorantly blamed my age for slow declines in my health. On New Year’s Eve 2016, I joined up with two of my cousins to for a somewhat steep 6-mile hike up Frary Peak on Antelope Island, Utah.

Our conversation turned to age, energy and body weight. My cousins, Kevan and Brent, were both hovering below 170 pounds whereas I had somehow climbed from 171 pounds up to 184 pounds over the course of a few years. Given that we were all roughly the same age with similar familial traits and genetic factors, I took particular interest in our diverging body compositions. A couple of months later I had a routine physical with my family physician who attributed my mid-section weight gain to “natural aging factors.” I pretty much accepted this diagnosis.

That said, when your doctor says, “That’s just because you’re getting old” don’t believe it.

My 180-degree lifestyle change began a month later in April 2017, when I decided to support my wife in her Whole30® nutrition program as suggested by her sister and a couple of others.

Those who know anything about the program will sympathize with my discomfort in abandoning my go-to foods such as dairy, grains, legumes and sugars. But over the course of 9 or 10 days I noticed unexpected improvements in my energy level throughout the day and lack of bloating and burping after meals.

Suddenly I realized I could take control of my health, and that the natural aging process was merely incidental to my current and future state of well-being. Then, I stumbled upon a Bulletproof Radio episode where Dave Asprey interviewed Mark Sisson of The Primal Blueprint. From there I was introduced to the Primal Endurance book, along with a logical and intuitive set of immutable primal lifestyle laws.

From the book’s training recommendations, I went into a recovery phase before starting back up with a smarter Primal Cardio schedule. During this time, I had been eating mostly Whole30, and I began adopting more regular movement into my daily lifestyle along with myofascial release. Within a month I no longer noticed any symptoms of IT band discomfort or hip tension, and I remain free of these symptoms and any related discomfort to this day.

But even more importantly, my whole philosophy around aggressive cardio had changed, giving me a powerful perspective on balancing my cardio goals with long-term longevity. This enlightenment into my own health potential got me thinking about my immediate family members, each of whom has their own unique health challenges.

My wife and my mom have both battled varying degrees of depression and anxiety. My children have confronted daily challenges with social anxiety, asthma, poor core muscle tone, coordination, dyslexia, brain fog, allergies, gastrointestinal disorders, insomnia and more. I’ve always been in general good health and I’m grateful for that. But as I pursued adapted new ancestral health and lifestyle habits as laid out by the Primal Blueprint and other sources, I discovered strength and wellness that I didn’t even know I was missing.

My improved energy and increased knowledge are helping me to help my wife, my children, my parents, relatives, and many others.

As a trail runner, family man, and now a Certified Primal Health Coach, I specialize in helping endurance enthusiasts discover habit-forming course corrections for reduced injury and illness through diet, lifestyle and healthy training practices.

I also work with adults who want to boost their overall energy, parents looking to transform their family’s health and companies interested in offering health-promoting programs within their business culture.

I founded Primal Utah to connect people and professionals through ancestral health community programs, events and coaching services.

A good coach helps you find your best path, discover the goals that are best for you and then, helps you stick to those goals. I love every opportunity to empower lasting course corrections in individuals, each with his or her own unique health story.

Ancestral health empowers people to live well in all aspects of their lives through sound nutrition, sleep, movement and stress reduction. I believe that healthy decisions aren’t made just once, but rather require constant evaluation and adjustment. I help people to tune into the signals that their bodies tell them, so that they can thrive from perpetual improvements.

Jason Steed (Primal Utah)

Jason’s listing in the Primal Health Coach Institute Directory

Connect with Jason on Facebook, Instagram and his website, PrimalUtah.com.

Have a story to share? Email me here. Thanks, everybody, and have a great week.

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Dining Out With A Baby

^^Sweet brother love.

How was your weekend? I really do love hearing about how you guys spend your time, from cleaning out closets to traveling to far away places!

Weekend Dinners

We usually have one weekend night where we get cozy, cook a nice dinner, and watch Netflix once the kids are asleep and one weekend night where we go out on the town and don’t think about doing any dishes. Sometimes we crave cozy on Fridays and sometimes it’s the reverse. This week we went out on Friday and had dinner in yoga pants on Saturday.

Friday Date Night With Birch

Friday night Mazen had a sleepover with one of his BFFs so it was just the three of us out to dinner. We went to Petit Pois on the downtown mall.

Dining out with a baby is so great this time of year since we can sit outside. Come winter, our choices will be much more limited. I don’t take a baby into quiet restaurants. Birch does well at outdoor spots, and we feed him little nibbles of whatever we’re eating and bring out some toys to help entertain him. Knock on wood, so far he hasn’t been too loud or upset in a restaurant. (I know that will likely change as soon as he can get down and walk!)

I had a really delicious Chardonnay –

And this cod with crispy spinach, potatoes and a garlic-butter sauce was divine. I ate it all!

Stole a few of Thomas’s frites as well – so thin and crispy!

We had ice cream from Splendora’s and walked our way home. Once Birch was in bed, we put on Stranger Things and fell asleep before the episode was over!

Saturday Sips

I set my alarm to get to ACAC class by 8:00 on time. ‘Twas a good one! I had lots of energy. Back at home I made a couple of smoothies with berries, oats, milk, vanilla protein, and banana.

Soccer Star

Mid day we took Mazen to his soccer game. He did so well! Scored a nice goal. The weather looks nice, but it was SO HOT. We are melting away in this second summer.

Birch did really well during the game. I always have anxiety about bringing him out that he will flip out and cry, but he is such a laid back boy.

Plus he had his cousin to help entertain him! We brought Nash along to help cheer on Mazen!

Late Lunch

Home again, I had a late lunch of a turkey and cheese sandwich.

Snowstorm Date

M and I took an impromptu trip up to Kohr Bros to share an Oreo snowstorm! I take 1/4 off the top in a separate cup and he gets the rest.

Second Shower

I took a second shower (after all that soccer sweating) and put on my yoga pants for our Saturday night in.

On The Menu: Linguini with Clams!

First course: salad. I decided I don’t really like dinners that have two plates. My brain doesn’t like switching. So we pretended we were at a restaurant and had our salad course first. Worked out nicely!

I had a can of clams come in the mail (seriously, PR companies send me the strangest things!) and so we put it to good use in a yummy pasta dish. Garlic, butter, anchovies, white wine, clam juice, parsley.

We watched more Stranger Things at bedtime. I have to say I’m not loving it this season. I can’t put my finger on why – it just feels a little too cheesy or something.

Sunday Snuggles

Followed by…. Sunday Biscuits!

Thomas popped over to JM Stock and brought home the most delicious ham biscuits. They had spicy Tasso ham inside – and he added egg on top. These are the best biscuits EVER!

We spent our Sunday like so followed by a visit to the soccer field!

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High Low High [Life Lately]

Hi, guys! Happy Monday! 🙂

So, we’ve had quite the rollercoaster ride in the Haupert household lately, especially with regard to our health. I’ll give you all of the highs and lows in a second, but, first, I wanted to share some fun stuff from our weekend!

HIGH: Running with Quinn! Quinn and I took Murphy for a walk on Sunday morning. I was wearing pajama pants, a fleece pullover, and flip-flops. Quinn was decked out head-to-toe in running gear. He said he’d run while I walked Murphy, and things went as planned for about 5 minutes. Running alone was fun, but running with Mumma would be A LOT of fun! So, Quinn started to ask me again and again to run with him. I couldn’t run with Murphy (details below), and I wasn’t really dressed for a proper run, which Quinn, of course, noticed. He basically told me to get into workout gear and put on my sneakers, and he’d “come with me.” Long story short, we dropped Murphy off at home. I changed into my running attire, and Quinn and I ran about a mile together around the neighborhood. If you notice from the photo below, he’s wearing sweatbands (headband + wristbands), and used them to wipe his brow every few minutes. Haha!

On the run, we talked about triathlons since his favorite activities right now are swimming, biking, and running, and his interest was definitely piqued. I wonder if the little dude is a future triathlete?

HIGH: Eating Pixie Dust chicken wings and watching the Patriots game. Ok, who am I kidding… I didn’t care at all about the game, but the wings were amazing! A friend told me about them at a get-together on Saturday night, so we took a special trip to Whole Foods to grab a bag. (FYI: They’re in the prepared meat section.) And, my goodness, they’re incredible!! So tasty and so easy to make! I’ve heard Whole Foods also makes Pixie Dust chicken breast and a Pixie Dust seasoning, which I’m ALL OVER! Definitely keep a look out for them the next time you’re at Whole Foods! SO. GOOD.

Speaking of Whole Foods…

HIGH: I finally got to use my mesh produce bags! I’ve been shopping at Trader Joe’s lately, but buying very little produce since discovering that not all plastic can be recycled. I know… maybe I live under a rock, but I thought it could until recently. Know better, no better, right? Anyway, I bought new mesh produce bags and stocked up on fresh produce at Whole Foods yesterday.

Ok, now onto some of the lows with life lately. Whomp whomp. Of course, I’ll throw in some highs as well because we don’t need all of that negativity on a Monday morning.

LOW: Mr. Murphy has been dealing with some neck and back issues. A couple of weeks ago, he started to act really weird and then yelped in pain when we went to pick him up. We took him to the vet, the doc evaluated him, and then prescribed him pain meds. Murphy is slow, but surely getting better, and *hopefully* it’s not something he has to deal with long-term. The vet thinks he likely hurt his neck and/or might be dealing with a disk issue in his back. It’s hard to know for sure without an MRI, but we’re hoping lots of R&R and not jumping off our bed and couch will help him heal. Right now, he’s quarantined during the day (basically, just blocked off from he living room) and, at night, he’s allowed to sleep in bed with us, but we carry him up and down the stairs, so he won’t jump on or off our bed.

LOW: I’m still dealing with a flare and my mucus-y cough is back. Ugh, it’s been a “fun” few weeks, especially trying to get the information and meds that I need. The video below explains some of my “wtf moments” I’ve had lately.

HIGH: The LDN arrived on Saturday! Thanks to an Instagram follower, I found a local compounding pharmacy, who would fill the prescription for a fraction of the price. Woohoo! I started taking it immediately and haven’t seen any changes yet, but it can take up to 3 weeks to see if it has any affect. I’ve actually heard it can take months, so we’ll see. FYI: I’m giving LDN a try to see if it helps get me out of this flare as it can help regulate the immune system. The research is actually very promising, so I hope it works for me!

And I’ll leave you with one more high…

HIGH: I discovered this Fly-By Hoodie from Brooks, and I’m in love!

I mean, is this hoodie not the cutest ever!? I need!!

That’s all for now. I hope you guys have a wonderful Monday!! 🙂

P.S. It’s back!! My original free product promo was such a big hit, I was completely sold out within 24 hours. A bunch of you guys inquired about the promo after the fact, so I decided to bring it back with all new products! Get 2 FREE Full-Size Beautycounter Products With Purchase [Limited Time]!

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Sunday, September 29, 2019

Primal (or) Keto Pasta Alfredo

There’s such simplicity in pairing a delicious pasta sauce with zoodles or spaghetti squash, but sometimes you want to pull out all of the stops. When you feel like getting fancy, this Primal pasta is the perfect idea!

Since the Primal pasta recipe is not low-carb, we’ve also included a Keto option that is cheese based. Keep in mind that the Paleo recipe is a boiled pasta, while the Keto option is baked.

The recipes look a little involved, but the basic premise is: form dough, cut into pasta, and boil. If you’re following the Primal recipe, coconut milk and chopped kale is added to the pasta to provide more texture and body. If the Primal pasta dough seems to wet, add additional tapioca starch 1 teaspoon at a time. The Keto pasta recipe is actually baked, not boiled. Keto pasta should be formed into its desired shape prior to baking. It gets slightly dried out in the fridge and is then baked. Since the baked pasta is delicate, the coconut milk and kale can be omitted from the Keto version to keep the pasta from getting soggy.

Servings: 2

Prep Time: 25 minutes

Cook Time: 5 minutes

Ingredients:

PALEO PASTA

Pasta:

  • ½ cup Fine Almond Flour
  • ½ cup + 2 Tbsp. Tapioca Starch
  • 1 tsp. Coconut Flour
  • ¼ tsp. Salt
  • 1 Large Egg
  • 1 Egg Yolk

Sauce:

KETO PASTA

Keto Pasta:

  • 1 cup Shredded Mozzarella (full fat, shredded ahead of time and refrigerated)
  • 1 Egg Yolk
  • 3/4 cup Almond Flour
  • 1 tsp. Ground Chia Seeds
  • 1/4 tsp. Apple Cider Vinegar
  • Pinch of Salt

Sauce:

Paleo Pasta Instructions:

Combine the almond flour, ½ cup of tapioca starch, coconut flour and salt together in a bowl. Make a well in the center of the flour mixture and add in the eggs. Gently whisk the eggs together using a fork and as you whisk, slowly pull in the flour surrounding the egg in order to combine the egg and flour mixture. Allow the dough to rest for 2-3 minutes and mix in a tablespoon of tapioca starch. At this point, you should be able to knead the dough into a ball. Wrap the dough in plastic wrap and place it in the fridge for 30-45 minutes.

Fill a medium-sized pot about halfway with water (adding a pinch of salt), and set it over a medium heat burner.

Place a piece of parchment on a cutting board or your countertop. Dust the parchment with a bit of the remaining tapioca starch and put some on your hands as well. Unwrap the dough and place it on the parchment. Dust a little more on top of the dough and place another piece of parchment on top. Use a rolling pin or mallet to flatten out the dough into a flat rectangular shape, about 7 inches in width. The dough should be fairly thin, around 1/8 inch thick. Carefully cut the dough into thin strips of pasta with a knife or pizza cutter. Separate the strands and dust with any remaining tapioca starch.

Fill a medium-sized pot about halfway with water and set it over a burner over medium heat with a pinch of salt. Once the water is at a steady boil, drop about ¼ to 1/3 of the pasta into the water, one at a time to prevent the pasta from clumping together. The amount of time the pasta takes to cook will depend on how thick they are, but aim for 3-4 minutes. They are fairly hearty but will get mushy if you cook them for too long, so once they reach your desired doneness, carefully remove them from the pot and place them on a towel-covered plate. Repeat with the remaining pasta until it is all cooked.

Pour the lacinato kale into the pot of boiling water and cook until wilted. Strain the kale and set it aside.

Combine the Garlic Alfredo Sauce and coconut milk. Gently toss the pasta in the sauce mixture and add in the chopped kale and parsley. Garnish with a sprinkle of salt and pepper and parsley.

Keto Pasta Instructions:

Set up a double boiler on the stovetop and place a heat-safe bowl on top of the pot. Once the water is boiling, add the shredded mozzarella to the pot and gently agitate it with a spatula to encourage melting. Watch the cheese carefully and remove it from the heat once it is melted. Add in half of the almond flour and mix with a spoon of your hands. Mix in the egg yolk and apple cider vinegar. Once just combined, add in the remaining almond flour, the ground chia seeds and salt.

Knead the dough together into a ball and roll it out on a parchment-covered sheet pan. Since this pasta needs to be baked instead of boiled, you can be more creative when it comes to pasta shapes. This dough will hold together fairly well as spiraled pasta, bowties, or in a gnocchi shape. If you choose to make fettuccine shapes, give the pasta a bit of a wavy shape as you form it and place it back on the parchment. A great idea is to make fettuccine and then form the pasta into a spiral around your finger and place the spiral pasta on the sheet pan. Form the remaining dough into desired shapes and place the pan in the fridge for 1-2 hours.

Preheat your oven to 350 degrees Fahrenheit. Remove the dough from the fridge and place the pan in the oven. The amount of time the pasta takes to cook will depend on the size of the pasta shapes you make, but check them around 8 minutes. Once they are slightly golden, remove them from the oven. Allow the pasta to cool slightly, then gently toss the pasta into the Garlic Alfredo Sauce and top with chopped parsley and black pepper.

Paleo Pasta Alfredo Nutritional Information (½ of recipe):

  • Calories: 481
  • Total Carbs: 47 grams
  • Net Carbs: 43 grams
  • Fat: 27 grams
  • Protein: 13 grams

Keto Pasta Alfredo Nutritional Information (½ of recipe):

  • Calories: 480
  • Total Carbs: 11 grams
  • Net Carbs: 6 grams
  • Fat: 40 grams
  • Protein: 20 grams

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33 Healthy Throw-Together Meals

33 Healthy Throw-Together Meals

When I think about how I cook from week-to-week, it’s really basic and definitely not fancy like what you might see on social media. Maybe I’ll make one new recipe each week, but, for the most part, I’m mostly cooking family favorites and simple throw-together meals. And, truthfully, most of which aren’t even “official” recipes, but they’re still nutritious and delicious! 🙂

I personally love to switch up our meals from week-to-week, but I want to make it easy too. That said, here are 33 healthy throw-together meals to add to your menu in the coming weeks. Pick a few for this week, a couple of different ones for the week after, and so on. And, of course, repeat your favorites as much as you’d like! I hope these simple “recipes” help make meal time stress-free for you!

healthy throw-together meals

33 Healthy Throw-Together Meals

1. One-Pan Chicken Taco Skillet

  • Buy: Ground chicken or turkey, a bag of frozen sliced peppers and onions, jarred salsa, taco seasoning. Optional ingredient: frozen corn + avocado or guacamole
  • Serve: In lettuce wraps or tortillas, over rice or cauliflower rice, mixed with salad greens or baby spinach, top with avocado, guacamole and/or sour cream

2. Banza pasta (or other high-protein pasta) with store-bought pesto + feta or goat cheese 

  • Buy: Pasta, pesto, feta or goat cheese
  • Serve: Stir in fresh baby spinach or kale when pasta is hot, top with pine nuts, hemp seeds, or sunflower seeds for some crunch

3. Open-face tuna or salmon melt

  • Buy: Canned tuna, bread, cheese, or mayo, relish, and/or spicy mustard. Optional ingredients: Celery, cucumber, bell pepper, carrots to mix in
  • Serve: Mix tuna/salmon with mayo/relish/mustard (your choice) spread on bread with cheese on top, pop in toaster oven. Serve with a big salad with whatever veggies you have in the fridge!

4. Cheesy Garlic & Herb Brussels Sprouts With Sausage 

  • Buy: Chicken sausage, shredded Brussels sprouts, Laughing Cow wedges
  • Serve: Mix up and serve! Great as leftovers or side dish. Make a double batch!

5. BBQ chicken lettuce wraps  

  • Buy: Chicken breast, BBQ sauce, lettuce. Bonus ingredient: Avocado or guacamole.
  • Serve: Make a batch of shredded chicken in your crockpot or instant pot. Mix with buffalo sauce. Serve in lettuce wraps. Top with avocado or guacamole.

6. Toaster oven pita pizzas

  • Buy: Pitas, marinara sauce, shredded cheese, your choice of toppings
  • Serve: Top pitas with sauce, cheese, and your other favorite ingredients. Pop in the toaster oven until cheese is melted.

7. Hummus Chicken Salad  

  • Buy: Chicken breast, hummus, veggies of choice
  • Serve: Serve on top of salad greens, inside a lettuce wrap, or with crackers

hummus chicken salad 33 Healthy Throw-Together Meals

8. Salsa Cauliflower Rice Bowls 

  • Buy: Salsa, ground beef, chicken, or turkey, riced cauliflower. Bonus ingredient: Avocado or guacamole.
  • Serve: With avocado or guacamole!

9. Scrambled eggs with baby spinach and feta 

  • Buy: Eggs, baby spinach, crumbled feta
  • Serve: Eat solo, on top of an English muffin, or rolled into a tortilla

10. Vegelicious Avocado Tuna Salad

  • Buy: Canned tuna, avocado (or guacamole), veggies of choice
  • Serve: Serve on top of salad greens, inside a lettuce wrap, or with crackers

11. Fig & Bacon Grilled Cheese 

  • Buy: Bread, fig spread, bacon, cheese, butter
  • Serve: With a side salad or choice of veggies

12. Meal Prep High-Protein Artichoke Parmesan Pasta

  • Buy: Banza pasta (or other high-protein pasta), jarred marinated artichoke hearts, Parmesan cheese
  • Serve: Eat solo or mix in some extra veggies (spinach, kale, broccoli)

13. High-protein pasta with butter, grated Parmesan, and baby spinach

  • Buy: High-protein pasta, butter (or ghee), grated Parmesan, baby spinach
  • Serve: Cook pasta, drain water, and transfer to a mixing bowl. While hot, stir in butter, Parm, and baby spinach.

14. The Easiest Egg White Frittata You’ll Ever Make 

  • Buy: Egg whites, milk, your choice of veggies, herbs, and spices
  • Serve: Solo with salad greens and dressing or between a toasted English muffin with cheese for an egg sandwich to go!

15. Ham and cheese avocado rice cakes

  • Buy: Rice cakes, avocado (or guacamole), deli ham (or turkey), sliced cheese
  • Serve: Spread avocado on top of rice cakes, top with ham, cheese, and sliced cucumbers or tomato for some added veggies!

16. Smoked salmon toast with cream cheese

  • Buy: Bread, smoked salmon, cream cheese (plain or flavored). Bonus ingredients: Cucumber, tomato, fresh dill.
  • Serve: Toast bread, spread on cream cheese, top with smoked salmon, cucumber slices, tomato, and/or fresh dill.

17. Air Fryer Shrimp Tacos

  • Buy: Shrimp, taco seasoning, guacamole, tortillas (or lettuce). Bonus ingredient: Purple cabbage.
  • Serve: With shredded purple cabbage and/or your other favorite toppings!

18. Buffalo chicken lettuce wraps 

  • Buy: Chicken breast, Buffalo sauce, lettuce. Bonus ingredient: Blue cheese crumbles (or blue cheese dressing), avocado or guacamole.
  • Serve: Make a batch of shredded chicken in your crockpot or instant pot. Mix with buffalo sauce. Serve in lettuce wraps. Top with blue cheese crumbles, avocado and/or guacamole.

buffalo chicken lettuce wraps 33 Healthy Throw-Together Meals

19. Canned tuna mixed with Italian dressing over salad greens 

  • Buy: Canned tuna, Italian dressing, salad greens. Bonus ingredients: Your choice of chopped veggies and crumbled feta.
  • Serve: Over salad greens, rolled into a tortilla, inside lettuce wraps, or on bread as a sandwich

20. BBQ lentil lettuce wraps

  • Buy: Pre-cooked lentils, BBQ sauce, walnuts, lettuce
  • Serve: Combine lentils with BBQ sauce and walnuts, serve inside lettuce wraps

lentil taco wraps 33 Healthy Throw-Together Meals

21. Tex-mex turkey burger

  • Buy: Turkey burger, cheddar, guacamole (or avocado), salsa. Bonus ingredient: Black beans
  • Serve: Top turkey burger with cheddar, guacamole, and salsa. Serve with black beans over a salad, inside a lettuce wrap, or on a bun.

22. Ham and cheese roll-ups

  • Buy: Deli ham (or turkey), sliced cheese, mustard of choice
  • Serve: With a big salad or along side your favorite steamed or roasted veggies

23. Smoked salmon plate

  • Buy: Smoked salmon, cucumber, arugula, avocado. Bonus ingredients: Balsamic glaze and hard-boiled egg(s)
  • Serve: Serve smoked salmon along side arugula topped with balsamic glaze (or other favorite dressing), cucumber slices, half of an avocado, and a hard-boiled egg.

24. BLTs

  • Buy: Bacon, lettuce, tomato, mayo, bread
  • Serve: With a big salad or along side your favorite steamed or roasted veggies

25. Last-Minute Lasagna 

  • Buy: Frozen cheese ravioli, marinara sauce, frozen chopped spinach, shredded mozzarella, grated Parmesan
  • Serve: Prep ahead or make on the fly!

26. Chorizo and avocado lettuce wraps

  • Buy: Chorizo, avocado, lettuce
  • Serve: With rice or another favorite starch on the side

27. PB & Banana Greek yogurt bowl

  • Buy: Plain (or vanilla) Greek yogurt, powered peanut butter, banana, walnuts
  • Serve: Mixed together with cinnamon

28. Avocado Egg Salad

  • Buy: Eggs and avocado (or guacamole)
  • Serve: Serve on top of salad greens, inside a lettuce wrap or tortilla, on a toasted English muffin, or with crackers

29. Banza Mac & Cheese with broccoli 

  • Buy: Banza Mac & Cheeseand broccoli (fresh or frozen)
  • Serve: Eat solo and pack up leftovers for lunch!

30. Cheesy cauliflower gnocchi 

  • Buy: Trader Joe’s cauliflower gnocchi and nutritional yeast (or grated Parmesan. Bonus ingredient: Baby spinach
  • Serve: Eat solo or stir in baby spinach when hot

31. Prosciutto & Greens Pizza 

  • Buy: Pre-made pizza crust, prosciutto, baby spinach (or frozen chopped spinach), shredded cheese, pizza sauce
  • Serve: With a side salad

32. Southwest Chicken Lettuce Wraps 

  • Buy: Ground chicken, salsa, lettuce. Bonus ingredient: Avocado (or guacamole) and shredded cheese
  • Serve: With rice or black beans

33. Cabbage Bowl

  • Buy: Coleslaw mix, eggs, coconut oil (or other cooking oil)
  • Serve: With hot sauce or additional veggies of choice

I hope you guys enjoyed this round-up of 33 healthy throw-together meals, and please keep a look out for another edition of even more quickie ideas in the coming weeks! 🙂

 

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Spelt Pancakes Recipe (Egg Free)

These spelt pancakes are a great option for an easy, healthy breakfast during the week. This pancake recipe creates whole grain pancakes that are fluffy, delicious, and loaded with the benefits of… Read more →



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Friday, September 27, 2019

Weekly Link Love — Edition 48

Research of the Week

Not everyone responds to blue light at night the same way.

How a keto diet (possibly) affects muscle mass.

High dose metformin blunts muscle gain.

Your retinal mitochondria are key to blue light’s effect on eye health.

Despite the power of livestock ownership to improve human nutrition in developing countries, very few “experts” take this into account.

New Primal Blueprint Podcasts

Episode 376: Debbie Potts: Host Brad Kearns chats with Ironman athlete and nutrition expert Debbie Potts about fat-adapted endurance training.

Episode 377: Susan Bratton: Host Elle Russ chats with the “Dear Abby of hot sex.”

Primal Health Coach Radio, Episode 26: Laura and Erin chat with Annika McCann about CBD and the power of plants.

Primal Health Coach Radio, Episode 27: Laura and Erin chat with Chris Irvin, Education Manager at Perfect Keto.

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.

Media, Schmedia

A cattle killer in eastern Oregon has authorities stumped.

While overall numbers of starlings have been dropping in Europe, areas with increased livestock have seen increasing populations of the birds.

Interesting Blog Posts

In praise of bones and fat. Hear hear!

Is Cam Newton’s vegan diet a good idea?

Social Notes

Fancy meeting Dr. Steven Gundry in France on a hike.

Everything Else

By collecting a glossary of foreign terms for happiness without direct English translations, researchers hope to broaden our happiness horizons.

Things I’m Up to and Interested In

Great video: Amy Berger explores whether gout is caused by meat or metabolic syndrome.

Article I found interesting: How an older marathoner is trying to run faster than he was.

Nice overview: Hyperinsulinemia as harbinger of metabolic syndrome.

I shouldn’t have to say this: Don’t use plastic teabags.

These are the experts tasked with preserving our heart health: The AHA’s idea of a healthy breakfast.

Question I’m Asking

Is exercise a miracle cure?

Recipe Corner

Time Capsule

One year ago (Sep 22 – Sep 28)

Comment of the Week

“Congrats fresh grandpa!! Time to do ‘Primal Kitchen Baby Foods’!!!”

– As if I need more to do, Rafael! But we’ll see….

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