Since we first released our collection of mouth-watering paleo/primal recipes, I’ve been getting loads of emails from you guys cooking up recipes from the Fat-Burning Chef eCookbook.

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keto snacks busy momBefore I had kids, I thought I’d be that mom who cooks and bakes endlessly with her kids. After all, I enjoy being in the kitchen, so why wouldn’t I want my sweet offspring by my side as I lovingly prepare meals for the family.

Ah, to be that young and idealistic again. Every year we get busier and more pressed for time, and—in my experience, at least—cooking with your kids makes everything take three to eleven times longer. Gone are my ideas of being Betty-Crocker-meets-Mary-Poppins in the kitchen. I have new priorities now:

  • I need to be time-efficient.
  • I want to feed myself and my kids nutritious foods.
  • I refuse to prepare separate meals or snacks for kids and adults.
  • My kids should learn their way around the kitchen, which means giving them age-appropriate tasks.

Most days we manage dinner together, but the rest of the day is a whirlwind. Snacking is something of a contentious topic in the ancestral community. Sincere kudos if your family can stick to set meal times with perhaps one planned snack interlude. Realistically, though, snacking happens here. Rather than fight it, I try to have quick, healthy options that check my four boxes above.

These are some of my top picks. Add yours in the comments section.


Instantly download your free Guide to Cooking Fats and Oils


Dips & Spreads

Veggies with ranch dressing. Use raw vegetables like celery, carrots, snap peas, broccoli, cauliflower, and mini sweet bell peppers, or leftover roasted asparagus or Brussels sprouts. To make a thicker dip, mix the ranch with sour cream to get the consistency you want.

Frozen chicken skewers (I get mine at Costco) dipped in barbecue sauce or a quick peanut sauce. This one uses tahini, or you can use almond butter instead.

Guacamole with raw vegetables or pork rinds. To uplevel the experience, try this recipe for Bacon Guacamole with Cheddar Chips.

Apples, pears, or celery with nut butter.

Hummus with veggies. Classic hummus is easy to make or buy pre-made if you eat chickpeas, but you can also make delicious legume-free versions like this Roasted Cauliflower & Macadamia Nut Hummus.

How kids can help:

  • Wash and cut raw vegetables and fruit with supervision and depending on age.
  • Pour dipping sauces into ramekins.
  • Smash avocados for guacamole.
  • Run the food processor for hummus.
  • Arrange the food on plates.

Stuff You Can Eat with Toothpicks

Cubed melon wrapped in prosciutto.

Caprese skewers: cherry tomato + pearl mozzarella + basil leaf. Optional Italian or balsamic dressing to dip.

Meatballs, like these kid-approved Teriyaki Meatballs.

Steak “salad” bites. Leftover cubed steak topped with a few leaves of baby spinach and cheddar or blue cheese. Dip in BBQ sauce or dressing of choice. For the grown-ups, add Quick Pickled Onions.

How kids can help:

  • Cube melon or steak.
  • Wrap prosciutto around melon.
  • Assist with cooking meatballs. The steps are easy enough for even young kids, supervised.
  • Assemble the skewers.
  • Pour dipping sauces into ramekins.

Charcuterie Plates

Charcuterie plates are just meat, crackers, cheese, produce —stuff you eat every day, but it’s the presentation that counts. There’s a reason the charcuterie plates were trending all over social media this year. Artfully piling a bunch of food on a platter or cutting board feels fancy and abundant. The nice thing about charcuterie plates is that you can put them out, and everyone can help themselves to the parts they like. It’s a great way to introduce new foods in a non-pressuring way.

All you need is any combination of the following:

  • Crunchy stuff: grain-free crackers, cheese crisps, pork rinds.
  • Cheese: any kind, sliced or cubed.
  • Meats: cured meats, smoked salmon, sliced leftover steak or chicken.
  • Nuts.
  • Vegetables: any raw, pickled, or roasted.
  • Fruits: olives, berries, cubed melon, grapes, apples, pears, persimmons, figs, dried fruits.
  • Dips: guacamole, chutney, etc.

How kids can help:

  • Slice/cut cheese.
  • Wash and cut vegetables and fruit.
  • Spoon dips into ramekins.
  • Arrange food on platter.

NOTE: You can also adapt this idea into bento boxes. Have your kids help you fill compartments with these same types of ingredients. Put them in the fridge to grab for snacks or on-the-go mini-meals throughout the week.

Greek Yogurt Parfaits & Smoothie Bowls

These are filling options that older kids can make themselves—really more a small meal than a snack. All you need is Greek yogurt, protein or collagen powder if making smoothies, and toppings. Some of our favorites are:

  • Grain-free granola
  • Hemp or chia seeds
  • Cacao nibs
  • Shredded coconut
  • Fresh or frozen berries
  • Pomegranate seeds

How kids can help:

  • Assist with making homemade granola.
  • Putting ingredients in the blender and pushing the buttons.
  • Adding toppings.

Prepare-ahead Options

With a little bit of work at the beginning of the week, you can stock your fridge with feel-good snacks to which your kids can help themselves.

  • Egg muffins, customized with whatever ingredients each family member prefers.
  • Hard-boiled eggs.
  • Chia pudding.
  • Primal-friendly muffins, either sweet like these Keto Blueberry Muffins or savory like these Bacon & Cheddar Keto Muffins.
  • Paleo pancakes or waffles can be frozen then heated up in a toaster oven or microwave. Add protein powder to the batter for extra protein.

How kids can help:

  • Chop vegetables for egg muffins.
  • Assemble and stir chia pudding, and put lids on jars.
  • Stir muffin and pancake batter.
  • Crack eggs.

Ready in Less Than A Minute

  • Sliced meat wrapped around string cheese
  • Can of sardines, optionally mashed with avocado. Maybe a hard sell for older kids, but you’d be surprised how younger kids will gobble them up.
  • Jerky, pemmican.
  • Primal kitchen keto bars.
  • Handful of nuts + dark chocolate.
  • Half an avocado with Tajín or everything bagel seasoning.
  • Pickles.

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The post Keto and Primal Snacks for Busy Mom Life appeared first on Mark’s Daily Apple.

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give up grainsWe’re lucky over here at Mark’s Daily Apple. We’ve got a solid group of individuals committed to improving their health by educating themselves on the oh-so-harmful effects of the Standard American Diet.1 But if you step outside this tiny corner of the Internet, there’s a whole world out there singing the praises of freshly baked bread smothered in butter substitute, hot-from-the-oven oatmeal raisin cookies, and bowls of “heart-healthy” cereal swimming in non-fat milk.

Not coincidentally, a lot of those same people are struggling with achy joints, brain fog, and extra weight, completely oblivious that a diagnosis of diabetes or high-blood pressure may soon be on the horizon.

This could, in fact, be where you are right this very second. Maybe you’ve been on the fence about cleaning up your diet. Or you’re finally fed up with being fat and foggy and have decided that you really do deserve to feel better. Or maybe you’ve been watching someone in your family deal with a chronic health issue. No matter what’s prompting your change, I’m glad you’re here, because the more people we can get to understand how food affects our bodies, the bigger impact we’ll have.

So, What’s Wrong with Grains?

If you’ve been around here for more than a minute, you know that grains are often problematic in the body. Not only do they elicit an insulin response and add to more fat storage (as do all excess carbohydrates), they contain lectins, a naturally found toxin that impacts the permeability of the gut wall. Which, of course can lead to everything from food allergies to auto-immune disorders. https://www.sciencedirect.com/science/article/pii/S096098221300208X‘>3

The good news is that your likes and dislikes, even those influenced by innate preferences, can be modified. So, at least biologically, you’re not stuck with your sweet tooth.

But if it’s not physical cravings causing it, what’s at play here?

Research in social science shows that eating the same food as other people makes you feel more connected to them. It also makes you appear more trustworthy and cooperative. As a matter of fact, researchers from the University of Chicago, ran a series of experiments testing the effects of eating together and what happens when people ate the same food. , alzheimer’s disease, ancestors, ancestral health, ancestry, animal fats, animal-source foods, animal-sourced foods, bacon, bestselling author, brain, Brain Health, burn fat, clinial practice, cognitive function, colon health, dementia, dha, diet, diet and nutrition, dietary diversity, dietary propaganda, digestive process, digestive tract, eat real food, emf, emf pollution, Episodes, fake meat, fancis pottenger, fasting, fat burning, fat burning man, Fat-Burning Tips, fat-soluble nutrients, fatigue, Featured, fiber, financial interests, fish oil, game changers, generation, genetic heritage, Genetics, government interests, grass-fed liver, Health, health conferences, health under attack, heritage, how to burn fat, hunter gathere ancestry, Hunter-Gatherer, immune health, immune system robust immune system, indigenous tribes, intermittent fasting, internal wildlife, international bestseller, internet, Interviews, invisible threats, keto, ketogenic, ketosis, liver, living with wild wolves, Longevity, mainstream narrative, microbiome, moderation, muscle meats, national defense authorization act, News, nora, nora gedgaudas, nose to tail, Nutrition, omnivores, optimize health, Paleo, phytochemicals, podcast, Podcasts, political landscape, pottenger's cats, Primal, primal body, primal body primal mind, primal fat burner, primal mind, primalgenic, primalgenics, pro vitamin a, propagandize, protocol, radiation, rethinking fatigue, self-empowered, superfood, Supplements, tangible threats, the fat burning man, The Wild Diet, threats, Thyroid, thyroid issues, top health podcast, vegan, vegan documentary, vegan propaganda, videos, vitamin d, vitamin d3, who, wild diet, wild fish, wild superfoods, wild wolves, wisdom, wolves, world health organization

Are you sick of dietary propaganda? Me too. This week’s guest has been wiping the floor with ridiculous, government-mandated, top-down nutrition recommendations for decades now.

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We need to fight for our right for recess, even if we’re adults, no matter what country we’re in. And I can’t think of a better person to remind us how important it is to go outside and play than our friend Darryl Edwards.

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A big problem with New Year’s resolutions is not something intrinsic to the practice of resolving to make positive changes in the coming year—these can be beneficial forces in a person’s life—but with the way we word our resolutions. Word choice determines everything. Words mean things. The words we use determine everything that follows. With just slight modifications to the wording and by being more specific, these resolutions can become more powerful, more effective, and more true to our nature and our actual desires.

How would I rewrite eight common New Year’s resolutions?

“I’m going to lose 50 pounds.”

This might be the most common goal. The world has a growing obesity problem, and the vast majority of people implicitly understand that this is indeed a problem to be solved. But “I’m going to lose 50 pounds” doesn’t give you a roadmap. It doesn’t even give a specific destination. Are you going to lose 20 pounds of fat and 30 pounds of muscle? Are you going to count calories? How many do you plan to burn and consume? What are those calories going to consist of?

This is better: “I’m going to lose body fat and gain or retain lean mass by eating foods that naturally increase satiety and inadvertently cause a reduction in calories.”

“I’m going to focus on my relationships.”

A noble goal, to be sure, but what does it mean? Which relationships? How are you going to “focus” on them? Determine which relationships you’re most concerned with and identify what they lack and require most. Then, resolve to provide what they’re missing.

Better options: “I’m going to find a reliable babysitter and plan a date night every Wednesday with my wife/husband.” Or: “I’m going to read to my kids every night.” Or: “I’m going to get together every Sunday morning with my friends to hike/grab coffee/work out.”

“I’m gonna exercise more.”

This is a popular resolution, and, at least for a couple of weeks, people stick with it. But around mid-January, the gym depopulates. The newcomers all migrate elsewhere. They don’t stick with it, despite quite honestly wanting to work out more often. What goes wrong?

They’re not specific. They don’t make concrete plans or set a schedule. It’s one thing for someone with a lot of gym and training experience to practice “intuitive training,” where they just do what feels right and interesting. That’s pretty much how I train, but I’ve been doing fitness for most of my life. The total beginner will flounder if they try to go to the gym without any experience or any plans.

Better options: “I’m going to lift heavy things twice a week, go for a 30-minute walk every day, and do some intense anaerobic activity like sprints or rowing.”

“I’m going to meditate.”

I see it all the time. Someone listens to a podcast with a business guru who swears meditating got him where he is today, and that it’s the single most important thing anyone can do. They try meditating, and it just doesn’t work. They can’t stick with it. So New Year’s rolls around, and they resolve to finally make it happen.

Maybe meditation will work. Some say that it’s those who have the most trouble meditating who need it the most. Perhaps. But as someone who’s dedicated to improving myself and never has trouble doing hard things like lifting or pursuing business ideas or taking risks, meditating simply didn’t work. What did work?

Going for walks in nature.

Going paddle boarding.

Even guided meditations worked better for me.

In essence, “finding the flow” is what worked. Finding that activity that allowed me to turn off my mind and just be.

Better options: Find the thing that allows you to reach that Primal state of flow. “I’m going to go for a quiet walk without any stimulus in nature every single day.” Or: “I’m going to go surfing/rock climbing/play music.”

“I will live life to the fullest.”

Too often this translates as, “I will stay up late getting black-out drunk as often as possible.” Maybe that’s someone’s “full life,” but I don’t recommend it. That doesn’t take “resolve” to do. That’s the kind of thing that people revert to when their better inhibitions fail. It’s the opposite of what a good resolution looks like.

Better: “I will embrace looking stupid and try new things that I’ve always wanted to do but have felt nervous about being bad at.” Or: “I will pick something new and novel to do at least once a week (with an allowance for repeating if the new activity sticks).”

“I’m going to learn a new skill/language.”

Be more specific. What are you going to learn? What is the thing that keeps surfacing in your mind as you drift to sleep? What do you dream about? What do you keep noticing in your everyday life?

Better: “I’m going to learn how to change my brake pads.” Or: “I’m going to learn German.” Or: “I’m going to take judo classes.”

“I’m going to stop drinking.”

This is a noble resolution, but it may not be effective by itself. When someone’s alcohol intake becomes a problem, it’s usually masking a deeper issue. People don’t drink to excess because they’re celebrating real life too much or living a totally fulfilled life when sober. Drinking becomes a problem because you’re covering something up.

Instead of just “not drinking,” plumb the depths of your soul to determine the true cause of your over-indulgence in alcohol. Figure that out, come to peace with it, and figure out a resolution to address it. In doing so, you will have a better chance at fixing the drinking.

A better option: “I’m going to figure out and overcome the reasons I’m drawn to drink so much alcohol.”

“I’m going to read more.”

I’m a bibliophile. I understand the joy of reading books and the frustration that comes when the end of the year rolls around and I realize I haven’t read as many books as I would have liked. There are so many to read, so little time, and time squandered is reading time you won’t get back.

“Books” is such a general category to be useless. Get more specific about what kind of book you want to read. Read only what you truly enjoy. Don’t feel guilty about stopping a book after 30 pages if it hasn’t grabbed you (it’s just an inanimate object, it won’t feel anything). Go to the library (having a time limit forces your hand; sometimes owning a book means you shelve it and forget it).

Better: “I’m going to read books I enjoy and quit books I don’t without feeling guilty.” Or: “I’m going to get a library card and start checking books out.” Or: “I’m going to read more fiction.” Or: “I’m going to flip through books and read what I want without worrying about reading the whole thing.”

The hardest resolution is the one we can sense but can’t articulate. In my experience, almost everyone in this modern age is missing something, is searching and yearning for something that they can’t quite pin down. If it exists in some immaterial dimension of potentiality outside of language, the resolutions we write down won’t capture it. That, I suspect, is a major reason the resolutions we choose do not complete us.

How do we fix that one? How do we find it? Maybe by moving through the world, by throwing ourself into meaningful pursuits that resonate in the moment, by taking long walks and letting the mind and body wander where they will, by letting go of our need for constant stimulation and embracing boredom.

What are you resolutions this year? If you could rewrite them, what would you say?

Have a great New Year, folks. Take care!

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The post Common New Year’s Resolutions (and How I’d Rewrite Them) appeared first on Mark’s Daily Apple.

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