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From Apartment Therapy → How The 20/10 Rule Will Change the Way You Clean and Help You Rise Above Your Mess

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A few weeks ago, we asked our Facebook followers to tell us about their favorite budget-friendly bottles of booze. One clear pattern quickly emerged: You guys love any and all liquor from Costco. We got nominations for Cotsco’s gin, vodka, and more.

Beyond that, though, here’s what else stuck out from the nominations.

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Whether you’re dying to host a swanky dinner party or are just sick of eating off TV trays, life without a true dining space can be tough. A small apartment or home might not have room for a dining room in the conventional sense, but a few clever hacks can grant you a hide-away space that is both functional and easy to disguise when not in use.

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Originally Posted At: https://breakingmuscle.com/feed/rss

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Today’s guest post is offered up by one of our own, Erin Power. She’s our awesome Student and Graduate Support Lead for the Primal Health Coach Program as well as an amazingly successful health coach in her own right. I love her message of taking the reins of your life today—all the better to enjoy the holidays and meet the coming New Year with unprecedented health and possibility. 

Right around this time every year my inbox explodes. People are already dreading their impending, inevitable holiday weight gain and are wondering if they can somehow get ahead of the curve—make a preemptive strike, if you will. And that’s how it happens…one of the busiest times for my health coaching business, believe it or not, is the weeks leading up to and including the holidays.

“If I sign up with you now,” people often ask, “can you please help me make it through Christmas without packing on 15 pounds—again??”

I’ve got good news. Not only can you make big, bold change in your health and happiness right up to and during the holiday feasting season, but doing so is an incredibly fun experiment with a rewarding outcome.

This is the ultimate n=1 experiment because the lore of “insidious holiday weight gain” is so ingrained in our culture that—at its worst, it becomes a self-fulfilling prophecy. At its best, however, maybe it can become a benchmark against which you can test yourself. Can you buck the trend and finish the holiday season leaner, lighter, healthier, happier, and better than you were before you started?

Upending (Unhealthy) Holiday Tradition

Imagine cruising through the holiday season enjoying your favourite indulgences sensibly, while having absolute control over your hunger, cravings, and willpower, such that an indulgence simply becomes what it was always meant to be: a treat to be savoured and celebrated by all of the senses—not a mindless binge.

Likewise, a slip becomes a moment in time, not a catastrophic setback that needs to be atoned for by attempting to make (and not break!) a host of New Year’s resolutions.

I’m not talking about avoiding your favourite foods. I’m talking about changing the expression of your hunger, such that those treats call to you more quietly. Your enjoyment of them becomes more authentic. Mindful, even.

This mindfulness is one of the most elegant subjective markers of what Mark refers to as metabolic flexibility. Once your body knows how to extract and use a variety of fuels—from the food you eat, and/or from storage repositories in and on your body—the entire experience of hunger and cravings changes.

A rather perturbed client said to me once (after I’d “taken away” all of the cookies, chips, and crackers she had a habit of snacking on in the evenings): “Now what am I supposed to reach for when I come home after an impossibly long day at work/carting the kids around to sports/getting my workout in/doing all the household chores/walking the dog, and I’m rifling through the cupboards ravenously looking for some crackers to tide me over until dinner?!”

My answer: That entire scenario goes away. Your hunger doesn’t present like that anymore. You gain control.

When you’re riding the rollercoaster of “dieting-cheating-failing-self-condemnation-dieting again” it’s incredibly hard to imagine that your sensation of hunger could change like this, that you could have no desire for cookies, chips, and crackers. But I’ve personally witnessed it in my clients time and again—liberation from food fixation.

Just think…if you begin the process of metabolic repair now, you could be this calm, cool, and collected even when Grandma shows up with her world-famous shortbread.

You Have 10 Weeks—Take Action Now

I roll in a lot of nutritionist, dietician, and health coach crowds, and we’re all selling the same thing: “New Year, New You! Beat holiday weight gain! Sign up with me today!”

As a Primal Health Coach, the way I approach this is by tapping into the biochemistry of human fueling, which is beautiful and simple in its relative black-and-whiteness. The body can get fuel from a few different sources. It can use these different fuels in a few different ways. And when the body is fuelled, hunger quite simply changes.

The trick is building the metabolic machinery to help train your body to achieve this flexibility. No weighing, measuring, diarizing, chronicling; no “earnin’ and burnin”—just simply building an understanding of how to get your metabolic machinery functioning in top form again. Trust me when I tell you that it changes the game.

2018 Could Look a Lot Different For You

New Year’s is often fraught with a mix of regret and urgency. How about meeting 2018 from a different angle? When January 1 rolls around, you could feel better about yourself than you ever have before.

Instead of going up a belt notch to accommodate your holiday bloat, you could be down a notch or two or more.

Rather than feeling like an abject failure for exhibiting no control over your cravings, you’ve successfully enjoyed the sensory pleasures of the season while being in control the entire time.

You could have more energy than you know what to do with, having trained your body to utilize a variety of readily available fuel sources.

You can join the gym alongside everyone else if you want to, but you won’t feel like you have to. (In fact, you can wait till March when the prices drop!)

Imagine feeling more connected to your body—to your appetite!—than you ever have before. You’ll know what true hunger feels like. You’ll know how to answer that hunger with satisfying and nutrient-dense foods. You’ll connect back to the long-forgotten feeling of satiety, which, by the way, is different than feeling “full.” There’s no need to unbutton your pants when you’ve eaten to pleasant satiety!

The concept of “willpower” (with its suggestion of struggle) could all but vanish for you. You’ll find yourself calmly in control. You can make a choice to eat one or two of Grandma’s world-famous shortbread cookies, and then stop. Or you can choose to forgo them without obsessive restraint.

Once you’ve adapted to new food habits that support your optimal human experience, you may find yourself continuing to get better year over year. As one of my clients succinctly put it after just 6 weeks on my health coaching program, “I love living like this. I can eat this way forever.”

It Works If You Do—But That Doesn’t Mean You Need to Go It Alone

If you’ve been reading Mark’s Daily Apple for any length of time, you’ll know Mark pulls no punches when he suggests that the act of making these changes is a paradigm shift in body and mind. Not only are you rewiring your body’s metabolic response to some degree, but you’re creating totally new behaviours around food. What you eat. When you eat. WHY you eat.

A Primal Health Coach is trained to educate you on the What and When. The Why becomes a team effort. Your health coach is there to help nurture you along the winding path to behaviour modification, helping you navigate and cultivate resilience through the choppy waters of big change.

If you could have done it alone, perhaps you would have by now.

Accountability is a funny thing. Clients will tell me that they’ve hired me to hold them accountable; however, accountability ultimately comes from within. A great health coach knows how to tease that out of you, so you can feel pride of ownership over your own health.

Eventually, if all goes according to plan, the concept of accountability vanishes. Once your “new” way of eating has become deeply-ingrained habit, you won’t have to hold yourself accountable to anyone. You’ll just live. You’ll just eat. You’ll just move.

Food decisions can casually move out of the intellectual nitpicking back into the automatic realm with all of the other survival mechanisms, like breathing. Your relationship with food changes, once and for all.

If I could give one gift to everyone on my holiday wish list this year it would be the gift of learning how to eat to support metabolic flexibility. There are almost no words to effectively capture the liberation and effortlessness that you can achieve in your relationship with food and your body. You have to live it to believe it.

And if you start now, you could be living it by 2018—and beyond.

What Will You Do with These Next 10 Weeks? 

And what will help you get there?

Are you ready to learn the life-changing lessons of becoming metabolically flexible? Pick up The New Primal Blueprint and/or The Keto Reset Diet (if you haven’t already!).

Are you ready to do it differently this time and invest in personal, Primal-minded support for your health vision? Check out our “Find a Primal Health Coach” directory.

Wishing everyone an awesome holiday season and good health as we move toward a new year—and new possibilities.

Erin Power, CHNC, PHC

Thanks to Erin for a great kick-it-into-gear message this morning. I know I’m feeling inspired! Tell me, who’s got a goal for the next ten weeks? I’d love to hear it, and I know others would love to offer their encouragement. Thanks everyone, and have a great end to your week. 

The post The 10-Week Countdown to 2018 appeared first on Mark’s Daily Apple.

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When we heard that Food Network star Giada De Laurentiis had started selling a limited-edition “Dinner Box” on her website, we have to be honest: We were not all that moved. Another celebrity chef putting her “favorite” hard-to-find artisan products in a cute package with a recipe didn’t really seem noteworthy. Still, we have a weakness for the celeb chef’s cheesy pasta bakes, and the goods (sourced from Buon Italia in New York City’s Chelsea Market) did seem like legitimately good buys.

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Are you tired of watching lifestyle shows that don’t feature raccoon accountants and advice on how to stab a baked potato “like a hairdresser who gave you bad bangs”? Have you been looking for a spa-related use for an old stocking full of oatmeal, or wonderd how to transform a stool into a spinach strainer?

If standard cooking and lifestyle shows aren’t cutting it for your particular needs, Amy Sedaris is the domestic goddess for you. Her new show, At Home with Amy Sedaris, is a natural extension of the upbeat, outrageous, and wantonly kitschy lifestyle that Sedaris reveals in her two books, I Like You and Simple Crafts for Poor People.

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Day 224 of 360

Back squat:

Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and a break in either ends a max-rep set.

Today: 

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Good news! Even if you waited until the very last minute to decide what to bring to your Halloween party or potluck, there are some great sweet treats that can be whipped together at a moment’s notice. You don’t have time to pull off a Halloween haunted house, but that’s okay because crowd-pleasers like pumpkin snickerdoodles, candy corn Rice Krispies treats, and Halloween brownies are all quick and easy enough to make on a tight timeline.

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A lot of our staffers have been getting dogs recently, so we’ve been talking about them a lot. In addition to just how darn cute they are, we’ve been talking about how we have to sweep the floors way more often now, how we wish we had time to cook for our pups, and where to store all the accompanying dog food and doggie treats. The latter topic brings us to this canister, which is currently on sale and cute enough to sit right out on the kitchen counter amongst the flour and sugar.

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