http://www.thealternativedaily.com/

Diabetes is one of the most devastating medical conditions a person can have. The metabolic disorder puts you at greater risk for cardiovascular disease, dementia, and amputations. Yet, diabetes is also one of the most preventable diseases out there. Simple dietary and lifestyle changes can significantly lower your risk of developing a condition that is […]

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Making (and keeping to) a regular food budget can produce a lot of great results: balanced finances, self-discipline, and increased creativity in the kitchen as you make ends meet using up what’s on hand. But every once in a while you gotta loosen up.

While I love the perks of keeping a food budget, there are some distinct occasions when I’m okay with letting things slide.

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https://www.girlsgonestrong.com/

Name: Mona Valstad Elsness
Age: 40
Location: Oslo, Norway

What was your first thought when you learned about the Coaching & Training Women Academy and the Pre- & Postnatal Coaching Certification?
I thought: Wow, this is so interesting that some of the best professionals I know paired up to develop the exact certification I am looking for!

What do you do?
I work as an Osteopath DO, physiotherapist and personal trainer, specializing in women’s health, at a clinic in Oslo. Over the last two years, I have developed a multidisciplinary Women’s Health Center, and we are passionate about raising awareness and knowledge on women’s health issues. In recent years I have done several lectures on the treatment of women in pregnancy and postpartum, for students, patients and graduate therapists.

What else do you do?
I have three kids aged eight, five and two. We enjoy the nature in Norway, spend time with family and when I have time alone I love cross-country skiing, running, the gym and yoga.

Favorite way to treat yourself: 
A deep diaphragm release from my amazing colleague Ingvild, followed by a suboccipital release.

Favorite quote:  
If the plan doesn’t work, change the plan. But never the goal.

Best compliment you’ve received lately:
“I love you mum.”

Most recent compliment you gave someone else:
“That is amazing skiing!” (to my 5-year-old, Fredrik)

Three words that best describe you: 
Passionate. Loyal. Sleepy (at 9 p.m.).

Favorite book:
A Woman Looking at Men Looking at Women, by Siri Hustvedt

What inspires and motivates you?  
I am inspired and motivated by my mum, my kids, my husband and my friends. Every day I meet women who inspire me in the clinic.

So many strong women hold their breath to keep the world running, and to prevent their bladder from running!

Describe a typical day in your life, from waking up to bedtime:
Wake up at 5 a.m. and work until 6:30. Family time, then clinic from 8:30 a.m. to 3:30 p.m. Then family time again, with recreational activities, housework and catching up. Bedtime by 10 or 11 p.m.

What event or situation in your life lead you to enroll in the CPPC?
I am always looking to bridge pelvic health physiotherapy, osteopathic treatment and exercise. Then I heard Molly Galbraith and Heba Shaheed on the Pelvic Health Podcast, and I was intrigued.

How would you describe your pre- and postnatal knowledge before taking CPPC?
I have attended several courses on osteopathic treatment in pregnancy and postpartum, physiotherapy in pelvic health, and exercise pregnancy and postpartum. I have hands-on clinical experience from 17 years of practice, mainly focusing on women’s health since 2010.

Why do you think learning the information that’s included in the CPPC is so important to your profession?
I think it is important to have the knowledge to take women from the challenges of pregnancy and postpartum, throughout their treatment and rehab, and then to be able to apply this knowledge to functional exercise in order to help these women get back to the activities they love.

Pelvic floor rehab cannot stop at Kegels alone. It has to be integrated, so that women feel confident to go back to Crossfit, running, and their everyday life.

What’s been the best part about going through the CPPC?
I just love the up-to-date references, and the objectivity in presenting the research to the students. And also, the total awareness of the clients’ overall well-being. I can’t help but fall in love with your body positivity.

Now that you’re an official Certified Pre- & Postnatal Coach, what impact are you hoping to have?
I want to help women who feel like they are lacking the ability to function normally to return to the activities they dream of.

What effect has your new Certification had on your work so far?
I have changed my approach to postpartum recovery to include more follow-ups toward functional activity like running and strength training. I love the coaching tools on motivation. And also the nutrition part of the course was very useful to me, as it is not a part of my prior professional education.

What would you say to someone who’s on the fence about enrolling?
I would definitely recommend this certification to anyone that work with women in pregnancy and postpartum. As a clinician you can get valuable tools to help your patients regain confidence in everyday activities and exercise. As a personal trainer you get in-depth knowledge that will give you confidence and tools to help women stay healthy, strong and functional.

You can learn more about Mona on her website, and connect with her on Facebook and Instagram.

The post Coaching & Training Women Academy Spotlight: Mona Valstad Elsness appeared first on Girls Gone Strong.

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This recipe for Instant Pot brisket is comfort food at its best. No fancy ingredients or complicated instructions—just simple, perfectly cooked meat and potatoes. Potatoes are optional, though always delicious with brisket. In this recipe, the potatoes are pressure cooked then cooled in the refrigerator while the brisket cooks. Cooking potatoes in the Instant Pot takes less than 20 minutes and the texture is really nice. They don’t turn mushy or watery, like boiled potatoes sometimes do.

Cooling the potatoes increases the resistant starch, a special type of prebiotic that can be beneficial. Once the potatoes are cooled, you have several options: gently reheat the potatoes and top with butter and fresh herbs, sauté the potatoes in the fat of your choice until crispy, or make potato salad.

If potatoes aren’t your thing, that’s fine. Brisket is tasty with any type of roasted root vegetables, or greens sautéed in oil and garlic, or mashed cauliflower.

Consider making this entire recipe the day before it’s eaten. Brisket improves in flavor and texture when it rests for a day. If the brisket isn’t as tender as you’d like, then 24 hours in the fridge and a slow reheat in the oven is often the answer.

Servings: 6

Time in the Kitchen: 1 hour hands-on, plus 2 hours of Instant Pot cooking

Ingredients

• 24 ounces Yukon gold potatoes, cut into 3/4-inch cubes (peeled or unpeeled) (680 g)
• 3 to 4 pounds brisket, cut into 3 pieces (1.8 to 2.3 kg)
• 2 ½ teaspoons kosher salt (12 ml)
• 1 teaspoon smoked paprika (5 ml)
• 2 tablespoons avocado oil (30 ml)
• 1 onion, chopped
• 4 garlic cloves, thinly sliced or chopped
• 4 carrots, peeled and cut into 1-inch rounds
• 2 stalks celery, sliced
• 1 ½ cup beef bone broth (350 ml)
• 4 sprigs thyme

Instructions

Recipe Note: Brisket with a nice layer of fat on top and some marbling throughout will be more juicy and flavorful and less prone to drying out. Unfortunately, most brisket is sold with the fat completely trimmed off. You might have to special order a “second cut” brisket with more fat. Chuck roast can also be substituted for brisket in this recipe.

Rub brisket with salt and smoked paprika, ideally 1 hour ahead of time. Set brisket out on the counter to come up to room temperature.

After the brisket is salted, cook the potatoes. Pour ¾ cup water into the pot of the electric pressure cooker (such as an Instant Pot). Add potatoes into the pot on a cooking insert or steamer insert.

Press manual and program the pressure cooker for 5 minutes at high pressure (valve in sealed position). Let the pressure release manually for 12 minutes, and then release the valve.

Transfer the potatoes to the refrigerator to cool. Pour the water out of the pressure cooker; rinse and dry the pot.

Set electric pressure cooker to sauté. Add avocado oil. When hot, add pieces of the brisket in batches and sear until browned, about 3 minutes per side. Add more oil or turn down heat as needed if the bottom of the pot begins to burn. Transfer brisket to a plate.

Add onion and celery. Sauté 3 to 5 minutes, adding more oil if needed. Add garlic. Sauté 1 minute more. Add carrots, bone broth, and thyme. Use a wooden spoon or spatula to scrape up any bits stuck to the bottom of the pot. Add brisket back to the pot.

Cover and cook on high pressure for 80 minutes (valve in sealed position). Let the pressure release naturally for about 20 minutes, then release.

Transfer the meat to a cutting board or plate. Let rest at least 15 minutes before slicing against the grain. The brisket can also be cooled completely and refrigerated overnight, then sliced and reheated in the oven, covered with foil, at 300 ºF/149 ºC until heated through.

The flavorful liquid left in the pot is delicious spooned over the brisket. For a less fatty sauce, refrigerate the liquid then scrape off the fat on top before reheating and serving.

The post Instant Pot Brisket with Potatoes appeared first on Mark’s Daily Apple.

http://www.thealternativedaily.com/

It’s estimated that 100 millions Americans suffer from some form of chronic knee pain, and that number is on the rise. A study published in the Annals of Internal Medicine found that knee pain increased by a whopping 65 percent between 1974 and 1994, and these statistics certainly haven’t improved in more recent years. If you’re […]

http://www.marksdailyapple.com/

Success stories will be back in their regular slot next Friday, but for today I want to issue an invitation. Now that we’ve turned the corner on the first month of the year, I know some of you have already seen big success with living Primal and/or going keto. And I’d love to share your stories—to help inspire others here and to offer the kind of varied and personal accounts that only reader experiences can. Will you join the hundreds of others who have helped along the way?

Over the years I’ve heard time and again about folks finally taking the plunge because of a story that touched them personally. Maybe they had the information, knew the Primal laws, had read the blog for weeks or months even, but another reader’s account of their journey brought it all home for them. The difficulties that person started with and the amazing transformation that resulted—this was a story they were somehow meant to read. It was what reached them—and put them on their own path to renewed health, more vitality, and a better life.

The fact is, when you share your own story, you never know who you’ll be helping. And that’s an awesome thing.

I’ll add that it doesn’t matter if you’ve reached your ultimate goals yet or are still on your way. If you’re feeling better, eating better, moving better, sleeping better and just living better, that’s what inspires people. I bet there are a whole lot of folks hesitating on the sidelines wondering if they can do this who would love to hear from someone who hasn’t necessarily reached their goal but is on their way—someone who’s a month or two in who can show them that the beginning isn’t as hard as they fear it will be. And that the benefits come sooner than they dare imagine.

Likewise, if you’re someone who went Primal years ago (and even submitted an earlier success story) but continue to live a better life than you dreamed because of the changes you made long ago—we want to hear how you’ve stayed the course, what adjustments you’ve found helpful, what long-term lessons have surfaced over the years. There’s nothing quite like a great update.

So, let me offer an incentive to kick us off…. 

The Giveaway

Anyone who sends me their success story along with photos will be entered to win a year’s supply of Primal Kitchen® Keto Kits—a shipment each month for the next 12 months. That’s 12 month’s worth of Primal Kitchen Mayo, Ranch Dressing, Balsamic Vinaigrette, and California Extra Virgin Avocado Oil.

I’m sure many of you have thought about sending your story in but just haven’t gotten around to it. There is no better time than now.

Write it up and include a few photos—the more the merrier, the bigger the better (since it’s easier to format for the site that way). Including both pre-Primal and post-Primal pics is even better, but isn’t required.

Don’t worry if you’re not a chiseled Adonis. This isn’t a “who’s the most ripped” competition. No matter where you’re at in your transformation,  tell me what going Primal has done for you so far.

I’m looking for interesting and personal tales. Details about your health history, how you found MDA and the Primal Blueprint, what has worked and what hasn’t, what differences you’ve seen in how you look and feel, and anything else you think readers might be able to learn from and you’re open to sharing are welcome. It doesn’t have to be a 3000-word essay, but it’s hopefully more than a few paragraphs. Feel free to be creative with your story format, too. Still, remember, good stories usually have a beginning, a middle, and an end—and honesty is king.

Check out other Success Stories here for ideas on how to write your own story.

Email me your story along with pictures. Please use the subject heading “My Primal Story.” Otherwise, there’s a good chance we might miss your submission.

Eligibility:

Anyone in the world can enter.

Additionally, everyone who has submitted a Success Story to Mark’s Daily Apple in the past is free to submit an updated story and new photos.

The Deadline:

Friday, February 16th, 2018, midnight PST

How the Winner Will Be Determined:

My staff and I determine which stories and accompanying photos get published on MDA. The winner of the giveaway will be chosen at random from those that are submitted by the deadline.

Thanks, everybody. I’m excited to read what you send—and to share it with our MDA audience. Have a great weekend.

The post We Want To Share Your Stories (with a Giveaway) appeared first on Mark’s Daily Apple.

http://www.thealternativedaily.com/

Sometimes even with a healthy eating plan and fitness regime, weight loss is still a struggle. And, of course, as we grow older weight loss can be particularly challenging. That’s where Ayurvedic herbs come into play. They’ll help you fight fat, lose weight and keep it off for good. Here are three Ayurvedic herbs and […]

http://www.marksdailyapple.com/

Mark your calendars! Host of the Primal Blueprint Podcast host and author of The Paleo Thyroid Solution, our very own Elle Russ, is speaking at Keto f(x)™ on Monday, February 5th. Elle’s session is “Your Thyroid on Paleo-Keto” (a topic I know many here are interested in). She’ll share little known truths about thyroid health, and how a keto diet interacts with it.

For more on what she’ll cover, check out her Facebook live discussion with Keto f(x)™ host, Keith Norris, also co-founder of Paleo f(x)™ and biohacker with a passion for bettering lives by teaching the art and science of physical culture.

Keto f(x)™ is bringing together leading doctors, scientists and biohacking experts in the ketogenic diet. You will hear from 17 leaders over 10 days about the latest science and how to apply and optimize keto for stronger metabolism, brain and gut function, healthier thyroid and adrenal function, and more.

The event is FREE and online from January 29 – February 9, 2018! Get your free ticket today by registering HERE.

The post Don’t Miss This Keto f(x) Talk! appeared first on Mark’s Daily Apple.

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

Day 294 Of 360

Positional and mechanical improvement:

All skill levels: 

Intermediate/ Advanced: 

read more

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