Thursday, December 19, 2019

Macro Coaching: What Results Can You REALLY Expect?

If you’re looking for a quick fix or diet, I’m not your girl. In my 1:1 nutrition coaching, we focus on creating sustainable habits and long-term RESULTS.

You won’t cut out entire food groups, and I won’t force you to eat foods you don’t like. Instead, I will educate, motivate, and keep you accountable as you learn to implement macros as a tool to find balance and moderation in your diet while also achieving your personal goals.

With me by your side, supporting all along the way, you are going to learn and develop sustainable eating habits – ones that you can utilize long after our coaching relationship ends. At the end of our time together, YOU will be in the driver’s seat with regard to your health.

If you’re wondering what it’s like to work with me as a coach, here are some example conversations I have with clients. They’ll give you some insight into my coaching “style.”

Ready to work together in January? You can sign up right here. Registration closes today and won’t open again until early Spring.

Just a reminder: My pricing will increase after the new year. If you want to lock in the lowest rates and you’re ready to make a change in 2020, you can sign up here.

If you have any questions, just let me know. I’m more than happy to chat!

The post Macro Coaching: What Results Can You REALLY Expect? appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake

Guest Post: Elle Russ On Her New Book Confident As F***

Today’s guest post is written by Elle Russ. Many of you know her as host of the Primal Blueprint Podcast. She’s also the author of Primal Blueprint Publishing’s popular The Paleo Thyroid Solution and a brand new book – Confident As Fu*k (foreword by yours truly). She’s been a great colleague and good friend over the years, and I’m happy to share her post today. To learn more about Elle, you can visit her website,


I am excited to share my new book with the Mark’s Daily Apple audience! Confident As Fu*k is the self-help book for people looking to level up their self-esteem and confidence and manifest their dreams to live a happier, more abundant existence. This book is also for highly confident people to learn how to navigate confidence pitfalls, become more accessible, and refine their nature. In this entertaining exposé on self-esteem and confidence, I dish out funny, inspiring stories and observations to help you:

  • Identify and finally ditch bad vibes and negative people who are keeping you from being Confident As Fu*k.
  • Clean up your past through addressing shame and limiting stories (about yourself and others) that are holding you back.
  • Become inspired to speak up for yourself and take a leap into the arena of self-examination.

By the end of Confident As Fu*k, you will understand yourself and the shortcomings you need to abandon in order to kick ass and take names!

If you have heard me host Primal Blueprint Podcast episodes – you might have gathered that I am a very confident person. My entire life has followed a pattern of attracting friends, strangers, work colleagues, etc that need a helping hand with confidence, self-esteem, self-love, and speaking up. I have not merely been a cheerleader and a coach to these people, because all of them have taught me valuable lessons in return. Ultra confident people often need assistance in the following areas: Vulnerability, active listening, compromise, addiction to struggle, kindness, diplomacy, and receiving.

Whether you are debilitatingly shy and seeking to gain confidence or whether you are ultra confident like me but need to refine your confidence and self-esteem, my intention is that you will be inspired to take control of your life and step into a new, polished, perfectly Confident As Fu*k you – with a boatload of extra self-esteem. It is worth the effort to get there, because confidence applies to every area of our lives – from the boardroom to the bedroom and everywhere in between.

While there are different connotations for the terms confidence and self-esteem, my use of the term Confident As Fu*k is intended to be all-encompassing. You can be confident and have low self-esteem or have high self-esteem but lack confidence. Becoming Confident As Fu*k is about having both, not one without the other. I am not offering you a textbook riddled with statistics and studies involving confidence, but instead – a more intimate and relatable portrait of examples from my life and others – so you can resonate with analytic illustrations of real life human interactions and ways of thinking.

Here is an excerpt from the Foreword to Confident As Fu*k, written by Mark Sisson:

“As you might be able to discern from the title, this is not yet another self-help book filled with platitudes, ACRONYM’s and tidy to-do lists. This is a raw, unfiltered swing for the fences on the touchy topics of self-esteem, self-confidence, and shattering barriers that are in the way of authentically cultivating these esteemed personal attributes. I love how Elle shares her personal story with deep conviction and vulnerability to engage you, but always keeps her eye on you—the reader—to give you something valuable and actionable to implement in your own life. We have enough people on social media shining the spotlight on themselves and telling feel-good stories that provide a brief burst of entertainment and inspiration at best, and are pandering at worst. This book is different, deeper, and more powerful.” – Mark Sisson 2019


My Confident As Fu*k nature has not been attained without several blows to it over the years, and at times my confidence needed repairing, refining, and course-correction. Confidence is yours to possess no matter where you are now. I have seen confidence spring up from the deepest wells of self-sabotage, dreadfully low self-esteem, and debilitating shyness. I myself have risen up from some profound punctured holes to my confidence. If you attend to it, confidence and self-esteem continually grows and gets better and better as the years go by. Life is shorter than we want it to be, it is time to step out of the shadows of victimhood and stand in the foreground possessing immense self-esteem and confidence.

CHARACTERISTICS OF Confident As Fu*k people:

  • They approach challenging situations as something to be conquered and mastered, not hazards to be feared or avoided
  • They are comfortable with failures and mistakes
  • They speak with authority
  • They are dependable, reliable, trustworthy, and on time
  • They encourage, foster, and celebrate the success of others
  • They take initiative
  • They are leaders
  • They are decisive
  • They are goal oriented
  • They focus on their strengths, not weaknesses
  • They have healthy relationships
  • They have self-compassion
  • They are not easily offended
  • They have the ability to laugh at themselves
  • They choose reason over reaction
  • They are constantly learning
  • They are loving and compassionate towards others
  • They believe in their own abilities
  • They use effective communication skills
  • They feel loved and valued by those around them
  • They do not feel the need to prove themselves to anyone
  • They are successful
  • They are happy
  • They speak the truth as they see it – they tell it like it is
  • They don’t care much what other people think of them
  • They handle stressful situations with composure and ease
  • They focus on the solution and do not dwell on the problem
  • They face uncertainty with fortitude, not fear and intimidation

Being Confident As Fu*k is not about walking around telling everyone you are Confident As Fu*k – that would be pontificating confidence. I am not advocating a showy display or a dominating announcement to the world. The ultimate goal is to walk around throughout your days, feeling happy and proud of yourself and who you are in this world, and who you are still becoming. When you are truly Confident As Fu*k – it naturally emanates outward with ease, because it is who you truly are. No matter where you are at in life, it’s time for you to get Confident As Fu*k.

Confident As Fu*k is available on Amazon – CLICK HERE


The post Guest Post: Elle Russ On Her New Book Confident As F*** appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Chocolate Chip Scones with Eggnog Glaze

Get cozy this winter with whole grain chocolate chip scones made with bits of chips and drizzled with an eggnog glaze. Perfect with a cup of fresh fruit, coffee or …more eggnog! //Jump to Recipe//

I enjoyed my Yerba Mate Scones so much that I had to make another version – holiday inspired with chocolate chips and eggnog! The base recipe made with whole wheat pastry flour comes together easily with ingredients you probably have on hand, and you can mix in whatever you like – from traditional dried fruit like currants to mini chocolate chips. 

Actual conversation with me and the seven-year-old
  • Me: Mazen would you like a scone?
  • Mazen: No thank you scones are gross (makes gagging noise)
  • Me: It has chocolate chips in it – see?
  • Mazen: Ok yeah sure I’ll have one

How To Make Chocolate Chip Scones

This follows the same basic recipe with whole grain flour, milk and butter. I used whole wheat pastry flour (Whole Foods brand).

Mix the dry ingredients, then work in the butter.

Use clean hands (or a fancy pastry cutter-inner-thingy if you have one) 

Stir in the wet ingredients

Milk or eggnog, an egg, and vanilla.

Form on a parchment lined baking sheet, then bake.

How To Make The Eggnog Glaze

It’s divine!!! Sub any kind of milk if you don’t have eggnog on hand. The nutmeg will give it a hint of the same flavor!

Enjoy your chocolate chip scones with a big cup of tea or coffee for a cozy meal or snack!

Chocolate Chip Scones with Eggnog Glaze

A whole grain recipe for cozy winter scones made with chocolate chips and drizzled with an eggnog glaze. Perfect with a cup of tea, coffee or eggnog!

  • 2 cups + 2 tbsp whole wheat pastry flour
  • 2-3 tbsp sugar
  • 2 teaspoons baking powder
  • ¼ teaspoon salt
  • ¾ stick cold butter (6 tbsp, cut in small pieces)
  • 1/2 cup milk ((or eggnog!))
  • ¼ cup mini chocolate chips
  • 1 egg
  • 1/2 teaspoon vanilla

Eggnog Glaze

  • 2 tablespoons eggnog
  • 1 cup powdered (confectioner’s sugar)
  • Pinch of nutmeg
  1. Preheat oven to 375F and line a sheet pan with parchment paper. Sprinkle the parchment paper with a bit of flour and set aside.
  2. Whisk together dry ingredients in a mixing bowl.
  3. Add the butter to the same bowl, mixing in with clean hands or a pastry cutter. Stir in the chocolate chips.

  4. Whisk the milk with the egg and vanilla, then slowly incorporate into the dry ingredients. Stir until just combined.
  5. Turn out dough onto parchment paper sprinkled with flour. Shape into a flattened circle. Using a knife, cut the dough wedges.
  6. Bake 15-20 minutes or until golden brown on top. Let cool 10 minutes.
  7. Meanwhile, whisk the eggnog, powdered sugar and a pinch of nutmeg together to form a glaze. Add more powdered sugar or eggnog to adjust the consistency to your liking. Drizzle on top and serve!

The post Chocolate Chip Scones with Eggnog Glaze appeared first on Kath Eats Real Food.

from Kath Eats Real Food

Potato Wedges Recipe

These potato wedges are perfect for a snack or a side dish to your favorite, homemade burger.

Potatoes are versatile little doohickies. Whether you…

from The Gracious Pantry