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In the hunt for the perfect apartment — one that’s located where you want and doesn’t cost an arm and a leg — you sometimes have to make sacrifices. For Kimberly’s search in Philadelphia, she was willing to settle for a small “kitchen” because she doesn’t cook all that often. But she wasn’t going to settle on it being boring and beige.

Her quick, contemporary makeover of the kitchenette in her new living room is totally cute and affordable — and we’ve got the resources you can buy to use these ideas in your own small kitchen!

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When I was first introduced to kimchi, I approached it with serious trepidation. It’s hard to believe that was only a few years ago, because these days I work it into my meals at all times of day and as often as possible. This vibrant Korean dish of fermented cabbage comes with a spicy funk and wallop of tangy flavor that has the power to instantly transform dinner from boring to wildly delicious, with almost no effort at all.

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I have a go-to recipe I affectionately call “third date scallops.” It’s a spin on my friend Neil’s well-heralded recipe for “third date shrimp.” The premise behind the recipe is this: Once you get to the third date with a new potential mate, one of you might offer to cook dinner. You don’t want a meal that’s too heavy or too involved, but you still need to impress. Seafood is good for this. A 90-second sear in a sizzling cast iron pan is all it takes to get perfect scallops, which you can plate with a bit of risotto and frilly greens.

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Write a success story. Success? Really? Me? This is no rags to riches story, no 50lb weight losses or disease turn around. In fact, by Western world standards I was probably considered pretty “healthy” (or at least ‘normal’) and probably well above average in terms of general fitness and energy.

So let’s define what “then” was: I was over 40, could get close to a 3hr marathon, worked out… ate (by SAD standards) ‘sensibly’, drank a bit too much (alcohol) but (thought I) was doing pretty well. Right? However, in my early forties I also had a 36 inch waist, I was hypertensive and taking medication (along with various off the shelf supplements), I had an enlarged prostate (measured at 38g). I could be up over 80kg if I wasn’t running 100km a week… and as for those chronic exercise issues, well even now I still try and justify them! (Looking back it is amazing I didn’t see more of these signs as ‘abnormal’.)

What made sense to me then? My breakfast was super healthy as I saw it… cereal and fruit… tasted and felt great… and fresh… and hungry two hours later… but that was because I exercised right? Sandwiches are healthy options so lots of those. Pasta? Well, I was running so of course plenty of pasta… and when it came to race time well what could be better than a carb loading pizza party with friends and a couple of days of downing pocari sweat and Gatorade to prepare?

But it didn’t make sense. While I thought I was relatively sensible and moderate in my eating habits there was this nagging feeling that the exercise/eating balance and what I actually ate just wasn’t right.

Three years ago I arranged lunch with a friend, Chad Davis, who was starting out as a wellness coach. Besides wanting to learn more about diet I was also looking for a panacea for long distance (marathon and ultra marathon) running and thought that a low carb, high fat diet might be just the thing. Turned out there are not any magic fixes. But that lunchtime meeting to talk about food and fuel was the start to many other things.

What I didn’t know at the time was that much of Mark’s work had steered and guided Chad to his low carb, high fat diet recommendations—recommendations which I took on wholeheartedly. Something made sense from day one. Cupboard and fridge cleaning complete I embarked on my journey to eliminate carbs and sugar and start fat-burning at a lightning pace.

However, the story (if there is one?!) is more about what happened around the diet changes: I started reading—I devoured books on calories and carbs and tried to debunk what I was being told. But it made sense… and worked. Those books on diet led to books on sleep…books on meditation…on productivity…you get the picture. I began to see diet as part of a ‘holistic’ approach to being ‘healthier’ and ‘happier’.

And that worked too. I was able to integrate a much improved diet with other all round well-being philosophies. For example a year ago I started meditating, something that has changed my life. I understand the importance of good sunlight, grounding and of course sleep as well as other areas of improving my life.

That all said, the ‘crux’, so to speak of my journey, and by the tales on these pages that of many others, is the dedication of Mark (and those in his field) to making incredibly complex ideas make sense to laymen like me…and making it fun and digestible—quite literally. Common sense ways of bringing together diet, exercise, sleep and the like is something that I will be forever grateful.

The benchmark for me over the last three years has been continually asking, “what works?” What can I see make a difference—both in myself and those who follow similar practices (good or bad) around me? I place little faith in studies or statistics, but more in common sense and results.

So where am I “now”? Still on my journey (which I describe on my blog, Ways To Wellness) is the short answer. Still learning and in some instances relearning diet, sleep, gratitude and more. I am now 48, I have a 32 inch waist (it has changed for at least a couple of years), I am stable between 70 and 72kg, I take no blood pressure medication (or other supplements) and my prostate was measured 25% smaller (than it was three years ago) eighteen months ago. More importantly, while maybe not quite fast, I only run 20km a week, balance that with lifting heavy things and swimming and have more time for my family and when I do ‘go for it’ I recover quicker.

Advice: Don’t stop learning (stay in touch with MDA, new books and alike) and don’t stress: an extraordinary life is all about daily continuous improvements in areas that matter most. Knowledge is power and the vast knowledge that Mark and his team impart are both fascinating and invaluable (even if I don’t make sense of all the science).

None of us know what tomorrow will bring, but you can chart your way to a happier, healthier and more productive life now and well into old age—and have fun doing so. Wellness is not the answer to long life itself but the means to being happier and healthier through the one we are given—no limits.

The post The Benchmark For Me Is “What Works?” appeared first on Mark’s Daily Apple.

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When you’re busy, eating a healthy dinner can sometimes feel daunting. It’s a whole lot quicker and easier to call for takeout or grab a bite on your way home, right? Actually, you can cook up a wholesome meal in just about the same amount of time — something that’s full of good things like veggies and lean protein that are good for your heart and make you feel great. These 10 recipes prove it:

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It’s a role that’s probably more often thrust upon us—that of Primal advocate. There we are minding our own healthy business, and somebody’s question or comment fixes the spotlight on us. Why do we eat “so much” fat? What could possibly be wrong with bread? Why do we wear the shoes we do or race down the street like we stole something?

Sometimes it’s the people in our inner circle who are the inquiring minds. Other times it’s co-workers or even random strangers. Perhaps it’s even our doctors. Whatever the case, what might begin as a simple question can often devolve into a full-blown harangue about how we’re putting our health in grave peril. On the flip side, it may be we who descend into an extended diatribe on all things Primal as the other person tries to slink away, having just been intrigued by our lettuce wrapped “un-wich.” How do we respond in these conversations without losing all patience or perspective?

Not all of us are out to become Primal advocates of course. But you don’t need to be sporting a Grok “Live Long, Drop Dead” t-shirt to garner attention. The fact is, our choices can make us stick out. Just by eating what we eat (or avoiding what we don’t) or otherwise going about our Primal routines, we become accidental examples for a lifestyle conventional wisdom finds unusual or even dangerous.

A lot of people these days have heard enough about paleo/Primal (usually misunderstanding it) to have an opinion, but they may not know other flesh-and-blood adherents. Suddenly you’ve become the spokesperson, poster child, resident expert and/or prime target in their midst. This can be a good thing—or not—depending on their agenda.

Many of us by now have witnessed the positive angle of this. Someone you know (or don’t) asks a question out of genuine curiosity, and you end up having a great discussion. By the end, they’re determined to learn more or even give it a whirl. You walk away having felt like you enjoyed a fulfilling conversation and did an act of public service.

On the other hand, we’ve likely been put in the hot seat, too. Maybe we simply take a pass on dessert or appear to be an expert at menu substitutions, but our nonconformity ruffles some feathers. Two minutes into dinner we find ourselves the center of everyone’s conversation and worry about what we’re doing to our bodies.

I’ve certainly offered my share of tongue-in-cheek suggestions for meeting Primal critiques, but there’s still the practical question of how to respond. At base, all we really own is our own experience. How does living Primally make you feel? What’s it done for you lately? People can wrangle with you about statistics this, statistics that—likely erroneous numbers or skewed understanding of research anyway. It’s much harder to argue against a person’s individual experience. In fact, it’s near impossible.

If you’ve lost fifty pounds, come off of your blood pressure meds or are otherwise living with enhanced health and energy, then your story is the perfect answer to their criticism, however constructive. Some will continue at the same line of reasoning, attempting to deny the extent of your success. All you have to say in this instance is, “I’m happy with my results. That’s all I need to know.”

Unfortunately, however, some people feel that because you say you’ve reclaimed your health and vitality with the Primal Blueprint that you’re dictating to them they have to do the same. Sure, it would behoove them (twenty-five cent word of the day) to try it out, too. But I’ve never advocated dragging or nagging anyone to the Primal Blueprint. The other person will either be willing to acknowledge it or not, but their inability to do so (when that’s the case) will have nothing to do with you.

It’s not only okay but often stunningly effective to flat out tell someone they’re free to choose their own path. In fact, tell them you’re not arguing they should do what you did. Maybe it’s not a good fit for them. But even still they can always stop by the site or Facebook group if they ever change their minds about wanting to know more.

At some point we have to see that health transformation is for people who want it, not for people who need it. As the old saying goes, “You can only lead a horse to water. You can’t make him drink.” Self-advocacy has to be a part of the picture. Spare yourself unnecessary frustration by accepting you’ll never make a difference in peoples’ lives who aren’t open to change and who don’t make themselves available for help and education.

Advocating for a lifestyle model you believe in is a noble pursuit. All of us who have improved our lives through the Primal Blueprint (myself included) want to make the same knowledge and support available to others. Rest assured, the proof is always in the pudding no matter what else gets said. Live well, and let the results be your best promotional strategy as well as your personal reward.

Further Reading: 

How To Handle Constructive Criticism As a Primal Advocate

How To Overcome the Naysayers In Your Life

The post Primal Starter: Fielding Others’ Opinions appeared first on Mark’s Daily Apple.

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Several years ago, I saw something on the internet that was so unsettling, so unnecessary, and so start-to-finish wrong that, even as I type these words, I remain shooketh. (I just paused to steady myself, debating whether I should even expose you to this kind of thing.) Okay, here goes: There is a website that sells customized flame stickers that you can paste on your KitchenAid stand mixer, turning it from a tasteful appliance into something from a Guy Fieri-themed nightmare. DO NOT GOOGLE IT, not unless you’re ready to be exposed to what looks like a yard sale in Flavortown.

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What would the world be without chocolate pudding? Chocolate and cream, licked off a spoon, is one of the greatest desserts I know, ranked with fresh strawberry shortcake and warm chocolate chip cookies. But pudding has become a lost art as baking books proliferate; it only shows up in Snack Packs or on restaurant dessert plates.

This is a secret opportunity for you as a cook, because pudding is special and unusual, and yet a snap to make. Knowing how to make pudding from scratch is like having the golden key to winning dessert.

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Do you ever reach the end of the week and feel like there’s absolutely nothing in the fridge and takeout seems to be the only option? This flatbread is for you. Tender yet crisp, it can be turned into pizza, sandwiches, or even fill out a hearty cheese and snack board for Friday movie night.

These flatbreads take about an hour and a half from start to finish, so start them before you grate the cheese, make a sauce, or just continue to stare into the barren fridge any longer.

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The outside of our Dutch ovens can take a beating. That’s where food goes when it bubbles over or splatters — and then it bakes on hard. And let’s say you accidentally left your Le Creuset on the stove a little too long (who, you?) and now there are brown scorch marks on the bottom and/or side. Ugh, don’t worry — you haven’t ruined a $300 piece of cookware. You just need to be gentle (no steel wool!) and grab the baking soda. Here’s how to clean the outside of your Dutch oven.

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