Sunday, August 25, 2019

Thoughts on Food Freedom + Kettlebell Burpee Pyramid Workout

Good morning and happy MONDAY to you!

Since it’s the start of a new week, I wanted to share some #mondaymotivation related to food freedom and mindset and give you an awesome high-intensity kettlebell workout that you can do just about anywhere. It’s only two movements, but it’s definitely a challenge. I promise you’ll be a sweaty mess by the end!

Ok, here I am in typical Tina mode juggling a smoothie, a bowl of oats, and coffee! 😜

thoughts on food freedom juggling coffee and oatmeal

A few years ago, my food “rules” would have come into play at a yummy breakfast like this (we were on vacation at Club Med), and I would have been torn about what to order because I could only have the smoothie OR oatmeal – god forbid I ate both! But that’s the thing about finally finding freedom with food. When you get rid of those rules and eat what you want, you will find yourself ENJOYING your meal with no guilt.

Sure, breaking free from the strict (and silly) rules we place around food can be daunting. We often feel that if we don’t follow the specific guidelines that we set for ourselves, we will lose control and overeat. But the truth is, if you have some “bumpers” in place via macros and give yourself the permission to eat what you want, you’d be surprised to see that you’ll likely choose foods that make you feel great. One day that might be a plate of raw veggies and hummus as a snack, the other it might be a donut.

Some people might see macros as restrictive, but I see them as anything but! If anything, macros give you the food freedom and mindset to eat what you enjoy! Plus, once you have a gameplan for your choices, you’ll no longer need to obsess over what you’re craving because every meal you have permission from yourself to eat exactly what you want!⠀

Kettlebell Burpee Pyramid Workout

I have a fun Kettlebell Burpee Pyramid workout for you that only requires a kettlebell and a little bit of space. I actually do this workout quite a bit, especially when I’m short on time. It’s definitely a burner, and I love that you can do it just about anywhere – at home, in a hotel gym or even in your backyard!

A video explanation with a short demonstration for this Kettlebell Burpee Pyramid workout is below as well as a visual image that you can save to Pinterest or desktop for later. I hope you like this Kettlebell Burpee Pyramid workout and give it a try. If you do, please let me know what you think!

Question of the Day

What are your thoughts on food freedom? Can macros be part of that equation?

What’s your favorite piece of equipment to use for workouts?

P.S. If you’re ready to get your diet on track after a fun summer, check out my FREE 5-day macro bootcamp. It’ll teach you the ins and outs of macros to get you started!

Also, our next Master Your Macros group starts on 9/9 – mark your calendars! Registration is now OPEN!


The post Thoughts on Food Freedom + Kettlebell Burpee Pyramid Workout appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake

Vegetable Latkes

Call them what you want – latkes, vegetables pancakes, fried-deliciousness. They’re traditionally made with potatoes, a food some of us Primals feel better avoiding. The tuber’s low-moisture and high-starch content creates a crispy exterior and fluffy interior when fried in oil. The high starch content, unfortunately, is also the reason the insulin resistant among us are better off turning to less starchy vegetables to satisfy latke cravings.

Although latkes made with vegetables like carrot, turnip, daikon radish and zucchini will never be quite as crispy as potato latkes, they’re darn good in their own right. The flavor of each vegetable is mild enough that you’ll still feel like you’re eating a latke, yet the latke is transformed into something new and interesting. Zucchini latkes are mildest of all, the carrot and turnip are slightly sweet, and the daikon version has just a hint of spiciness.

Notes: These latkes will work with many combinations of vegetables, especially root vegetables. To make the dish lower carb, you can swap out the sweet potato or carrot with turnips or rutabaga. Use multiple paper towels or a good hand towel to ring out moisture from the shredded vegetables, especially vegetables like daikon and zucchini. This will keep your latke batter from turning watery. To make the shredded vegetables either use the large holes on a box grater or food processor with a large grate attachment.

Servings: 3

Prep Time: 10 minutes

Cooking Time: 20 minutes


  • 1 cup shredded daikon radish
  • 1 cup shredded zucchini
  • 1 cup shredded carrot
  • 1 cup shredded Japanese/white sweet potato
  • 1.5 scoops Primal Kitchen® Collagen Peptides
  • 2 Tbsp. almond flour
  • 1/2 tsp. garlic powder
  • 1/4-1/2 tsp. salt
  • 1/4 tsp. black pepper
  • 1 extra large egg or 2 medium eggs
  • ¼ cup Primal Kitchen Avocado Oil


Preheat your oven to 400 ÂșFahrenheit. Place a seasoned cast iron skillet in the oven to heat.

Use a towel to squeeze out the shredded vegetables. In a large bowl, combine the shredded vegetables, collagen, almond flour, garlic powder, salt, and black pepper. Crack the egg and mix it into the vegetable mixture. Allow the mixture to rest for 1 minute.

Place the skillet over medium high heat and add 2 tablespoons of oil. Once hot, add a scoop of the vegetable mixture to the skillet and gently flatten and shape it so it’s a slightly flattened patty. Repeat 2-3 more times so the skillet has 3-4 patties. Allow the latkes to fry for 1-2 minutes on each side.

Gently use a spatula to remove the latkes and place them on a parchment-covered sheet pan. Add the remaining oil and allow it to heat before repeating the above steps with the remaining vegetable mixture.

Place the sheet pan with the latkes on it in the oven for 10-12 minutes. Allow them to cool before removing them from the pan. Enjoy on their own or with your favorite sauce. We like combining Primal Kitchen Garlic Aioli Mayo with chopped parsley and lemon, but they are also great with a sour cream or yogurt-based dip.

Nutrition Information (per serving):

  • Calories: 268
  • Total Carbs: 15 grams
  • Net Carbs: 12 grams
  • Fat: 20 grams
  • Protein: 10 grams


The post Vegetable Latkes appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Instant Pot Turkey Chili Recipe

This Instant Pot Turkey Chili recipe is a delicious pot of chili that is ready for dinner with minimal time or effort. It’s a one-pot meal!

The weather is changing!! Autumn is showing its first hints… Read more →

from The Gracious Pantry