http://www.thekitchn.com/feedburnermain
Bed bugs get all the press these days. Comparatively, silverfish (and their cousin the firebrat) are pretty harmless, but man are they ugly. It doesn’t help that they hang out in cold, dark, damp places like the basement or under the bathroom sink. If you’ve spotted one of these lurking in your house, or have an infestation, we have some tips for first preventing their arrival, then getting rid of them.
http://www.marksdailyapple.com/
Eggs are an easy and nutritious breakfast, but some mornings a plate of eggs just isn’t what your body craves. Viva variety!
These delicious keto breakfasts are either egg-free or include eggs as a minor ingredient. From keto pancakes, muffins and hot cereal to breakfast sausage and keto pizza, keto breakfasts have never tasted so good.
These savory bacon pancakes are served with a dollop of sour cream, a sprinkle of chives and a hit of hot sauce. Fluffy and salty, they’re a perfect breakfast for weekends.
Nutritional Info: (2 servings—3 pancakes per serving) Total fat: 21.1 g | Net carbs: 3.4 g | Protein: 19.2 g
These truly delicious Keto blueberry muffins are a treat worth getting out of bed for. Plenty of butter and cream give these gluten-free, low carb muffins a decadently rich texture.
Nutritional Info: (1 muffin) Total fat: 27.7 g | Net carbs: 5 g | Protein: 7.8 g
A warm and soothing start to the morning, this protein-packed latte combines the nourishing benefits of both turmeric and Primal Kitchen® Collagen Fuel.
Nutritional Info: (1 Serving) Total fat: 5.1 g | Net carbs: 2.4 g | Protein: 11.4 g
Toasted Primal keto bread is a buttery slice of heaven. Go sweet with the cinnamon version of Primal keto bread, or savory with a garlic and herb version.
Nutritional Info: (1 slice) Total fat: 18.9 g | Net carbs: 2.4 g | Protein: 8.2 g
Homemade sausage is sugar and additive free, and for convenience can be made ahead of time and frozen. These flavorful patties are filling on their own and don’t have to be served on a plate with eggs.
Nutritional Info: (1 sausage?) Total fat: 24.2 g | Net carbs: 0 g | Protein: 30.7 g
Meatloaf is an easy breakfast to make ahead of time, and then slice each morning for a protein-rich satisfying start to the day.
Nutritional Info: (1 sausage?) Total fat: 40.9 g | Net carbs: 3.3 g | Protein: 32.7 g
Before cauliflower pizza crust, there was meatza. This recipe deserves to be brought back from the past because it’s so darn good, and because it makes pizza for breakfast a keto reality. Serve Greek meatza for dinner then enjoy cold slice of pizza (or, “meatza”) for breakfast the next day.
Nutritional Info: (1 slice) Total fat: 25.7 g | Net carbs: 4.3 g | Protein: 31 g
Another pizza-for-breakfast option, this keto pizza Dutch baby is light and fluffy and flavored with Parmesan, mozzarella and fresh basil.
Nutritional Info: (1 slice) Total fat: 25.7 g | Net carbs: 4.3 g | Protein: 31 g
This warm bowl of healthy goodness serves up enough protein, fat and fiber to satisfy until lunch. Optional topping like pecans and fresh berries give this healthy breakfast pudding a dessert-like flavor.
Nutritional Info: 1 serving Total fat: 35.7 g | Net carbs: 7.6 g | Protein: 22.3g
If you’re craving oatmeal or hot cereal, this keto porridge is what your body really wants. Made with richly flavorful ingredients like almond butter and coconut, this anti-inflammatory porridge also contains bee pollen, turmeric and hemp seeds.
Nutritional Info: 2 servings Total fat: 50.2 g | Net carbs: 6 g | Protein: 14.8 g
No time to make blueberry muffins? Then try a satiating blueberry muffin smoothie made with healthy Primal Kitchen® Collagen Fuel.
Nutritional Info: 1 Serving Total fat: 31.4 g | Net carbs: 12 g | Protein: 23 g
The post 11 Keto Breakfasts (That Aren’t Eggs) appeared first on Mark’s Daily Apple.
http://www.thekitchn.com/feedburnermain
We once posted a very important question on Facebook: We wanted to know what your go-to meals are when you’re trying to feed your family on a budget. We got hundreds of answers ranging from the very detailed (complete with recipes and links) to single words (eggs!).
Here are 10 of the best and most popular answers we got.
http://www.thekitchn.com/feedburnermain
If you’re following a Paleo diet or doing a Whole30, chances are I don’t have to sell you on this dietary approach that prioritizes eating and cooking whole, unprocessed, nutrient-dense foods like veggies, fruits, grass-fed and pastured meats and eggs, and wild-caught seafood. Because you feel pretty awesome, right?
http://www.thekitchn.com/feedburnermain
In the spring of 1962, artist Andy Warhol asked some friends to suggest a subject for his next series of paintings. Gallerist Muriel Latow said a few words that would prompt him to start the most recognizable work of his career, if not the most recognizable pieces of modern art, ever. “You should paint something that everybody sees every day, that everybody recognizes … like a can of soup,” she said — and she charged him $50 for the inspiration.
I’ve been thinking about Andy Warhol a lot lately, because I’ve been eating a lot of Campbell’s soup lately. Even though Warhol more or less defined pop art with his Campbell’s Soup Can paintings, he also, uh, really liked soup. “I used to drink [Campbell’s Soup],” he said at the time. “I used to have the same lunch every day, for 20 years, I guess, the same thing over and over again.”
I didn’t eat the exact same thing, but I did immerse myself in All Things Campbell’s, while trying to decide which were the best of the many, many (MANY) varieties available.
Here are my picks for the very best Campbell’s options.
Originally posted at: http://www.nerdfitness.com/
Today, I have a different kind of success story for you.
It’s maybe the best example I’ve ever seen for “just knowing what to do” isn’t enough when it comes to getting healthy!
Meet Jeff (hey, that’s me next to him!):
We met a few years back at Camp NF, one of our in-person events back in 2016 – he’s one of the most accomplished people I know (he started MED SCHOOL at age 16). However, even for a guy as smart as he is, he struggled with actually getting consistent healthy results and getting out of his own way for years.
Over the past few years, as Jeff’s startup life got busier, his health took more and more of a backseat:
And his brain wouldn’t slow down! Jeff really struggled with “analysis by paralysis,” thinking about working out way more than he actually worked out.
If this sounds like you and your brain, maybe you can relate?
It took Jeff partnering with Jim, our lead trainer in the NF Coaching Program for the past year to slow down long enough to start to see results that would stick.
And slowing down isn’t easy for this guy.
Jeff’s brain is always going a million miles an hour, he practically lives on airplanes and red-eye flights, has a super varied eating and workout schedule, and no day is the same for him thanks to his entrepreneurial career!
I’m really proud that Jeff is one of our 1-on-1 coaching clients, and that we were able to get him the results that had eluded him for the majority of his life up to that point.
I love that even as a busy entrepreneur, he’s seeing the “return on investment” of investing in himself with coaching and taking care of his own health! If this sounds like you, we’d love to hear how we could potentially help you at Nerd Fitness Coaching – simply click the button below to learn more!
I’ve chopped this interview into multiple sections, so feel free to pick the sections that you’re most interested in!
Readers of Nerd Fitness tend to be on the smarter side of average.
Like you. You smart person you.
Jeff is on a different level:
In other words, Jeff puts the NERD in Nerd Fitness.
In my emails back and forth with Jeff to share this story with you today, I kept thinking two things:
So this is what I wanted to ask him about.
STEVE: You have tried and done many different exercise routines, diet strategies, and everything in between. What has your life been like in that time?
JEFF: In 2014 and 2015, I joined amateur gymnastics club and really enjoyed the experience.
Unfortunately, when I doubled the number of overnight shifts worked to 200+ nights a year, I developed recurrent upper back / shoulder issues (too much radiology work + muscle hypertrophy from gymnastics) I stopped going to gymnastics altogether, and things deteriorated quickly.
Left to my own devices in 2016 and 2017, I barely worked out at all, and barely stuck to any diet. This is how I gained 20-odd pounds across those years.
STEVE: You’re a doctor and engineer, you have an MBA, and have started multiple startups. You get bloodwork done regularly, and you know your health and fitness information inside and out.
Why do you think you weren’t able to crack the code earlier when it comes to your health and fitness? You had all the information and tools you needed right?
JEFF: I don’t think doctoring, tech, or smarts necessarily help in the pursuit of health. On a side note, there are lots of different kinds of smarts, and the kind I have is definitely limited to very specific applications
Actually, each of these probably work against you, all things considered. It’s kinda like when we say, “Doctors make the worst patients.”
To get (and stay) in shape, I think it comes down to:
Unfortunately, those are the 5 things I feel like I have to battle each day:
Fortunately, I’ve managed to have some success keeping the demons at bay in 2018 – as you saw in the photos above, and it’s how I ended up where I am to day.
With Jeff’s brain being incredibly analytical you can bet he was crazy detailed with his tracking, his meals, and his metrics. You’ll see some of those specifics below,
(Note: if you’re somebody with 50-100+ pounds to lose, don’t get lost in the specifics below!
Check out a story like Leslie (100+ pounds lost) or Anthony (200 pounds lost)!
STEVE: You started working with Jim from NF Coaching back in January – And since then you’ve transformed pretty dramatically, losing 30+ pounds even while working and traveling like crazy.
Can you get into the details? What strategies worked for you?
JEFF: I started the year on low-fat paleo-ish diet for the first six months (lots of ground meat, sauteed kale, and occasionally some oatmeal in the morning).
Because I travel a lot, and flip days and nights working, my diet varied pretty dramatically.
That got me from just over 195 lbs (“before”) down to about 170-175 lbs.
I hovered there for months and months.
In June, the weight had been hovering for about a month, and I decided to try to full-blown Keto.
I measured every meal to 25g fat 21g protein nearly 0 carb, stayed in the 5 – 15g / day carb range, and entered ketosis immediately.
Keto didn’t really work for me physiologically.
My weight was remarkably stable day to day while on Keto, right around the 168 – 170 range over 2 months.
At the end of August, I got a follow-up cholesterol/lipid panel just to check where things were at — and it turns out I’m in the small subset of people whose cholesterol spikes to ridiculous levels on Keto [studies have shown a subset of people with cholesterol levels very sensitive to diet].
I stopped keto immediately, and went back on low-fat paleo, which got me back to the weight hovering around 170.
I went on a vacation to Greece for the first time in September, where I gained five pounds (from eating a lot more than I should : )
STEVE: I hear ya man. Keto doesn’t agree with me neither, but I know it works for some! So tell me what happened specifically. So I’m glad you found low fat Paleo-ish to work for you. That’s what I’m doing too.
So what got you over that final 10-pound hurdle?
JEFF: I was hoping to be able to do a photoshoot (a big goal I had set at the beginning of the year) in November, but the scale wasn’t budging in October and I was out of time!
I had a colleague who really suggested I look at intermittent fasting. I’d never considered seriously before. The thought of not eating for these long intervals, after being so used to eating every 2 1/2 – 3 hours every single day, wasn’t appealing).
I remembered that you’d written a post on IF, so went back and read it through, and decided to give it a shot:
It worked wonders — weight started going down again.
I’m actually not sure whether I like IF yet – but it works awesomely for me – there’s a disconnect between how well something works vs. whether I actually enjoy it! Haha
Here’s why I like it: I’m more productive when not eating, show up on time to workouts, and save time by not prepping and eating six meals a day.
But we’ll see. Right now it’s working for me. And it alllowed me to hit my goal on time!
STEVE: As a crazy but lazy fan of intermittent fasting, I hear ya man – it helps me make fewer decisions each day, less clean-up, less work!
Clearly you put a huge emphasis on your nutrition, but what about your workouts?
JEFF: Workout-wise, things have varied a lot.
I still haven’t been back to gymnastics this year, but have been through all sorts of exercise routines.
To name a few:
I don’t know how to do things half-assed, so I even kicked off New Year’s last year (prior to working with Jim) in Thailand for six days at a weight loss / fitness & muay thai bootcamp [Gym Bangarang] in Chiang Mai.
Due to my crazy travel schedule, my workout schedule has been hit and miss. That’s okay though.
So I tried all of that, but there’s been one constant over the past twelve months…
STEVE: Over the past few years, you’ve trained with a dozen trainers, many of them IN person. I’m curious: what was it about the NF Online Coaching program in particular that appealed to you?
JEFF: The biggest thing about the NF Coaching program is its persistent global accountability.
As long as you keep your coach updated, he/she sees the entire sweep of your nutrition & fitness-related life (as well as most everything else that’s going on in your life), and so is by far the best equipped person to get you off your ass and eating right / working out.
Working with any other trainers in years past, the training and accountability usually ended as soon as the one-hour training session was over.
Occasionally someone might help put together a food plan, but most in-person trainers are far too busy to keep track of all their clients over the course of the week, the month and the year & help them keep themselves accountable.
STEVE: What else do you get out of NF coaching and working with a trainer like Jim?
JEFF: I started working with Jim in early 2018, and here’s what I enjoy the most:
Jim provides accountability, gets me to track my progress, and a consistent reminder that I need to be doing something:
I do my best to track weights, reps, and sets on workouts, I sometimes dump weeks of food photos in at once (and average about a 2/3 success rate on taking food photos), and I’ve been pretty slack about taking interval follow-up photos and measurements lately.
Jim always adjusts accordingly.
He’s great at providing a bit of extra slack, especially during tough weeks, and not being too critical – except when he thinks I need a push – and he’s usually right!
Here’s the other thing I love:
The chance to share the ups and downs, to celebrate the triumphs and help me make it over the hurdles, a constant social bond in the midst of never-ending work and an ever-shifting schedule.
At Camp, I really appreciated that Nerd Fitness was working hard to change people’s lives.
So no matter where NF went – whether you ever decided to do another Camp, or launch a 1:1 coaching program, or build up NF Academy – I committed to staying involved: to help out people in the NF community where possible, join the NF Academy and Coaching program and share NF with acquaintances and friends.
STEVE: What would you say to somebody considering NF Coaching?
JEFF: It works where all the other trainers and fitness programs fail. The NF Coaching program meets you right where you’re at, keeping you accountable, providing tons of encouragement, and customizing your food and workout plans specifically to you.
It’s changed my life, and it could change yours too.
#1) JEFF ACCEPTED HIS LIFE WOULD ALWAYS BE CRAZY
Every day, we’re faced with a challenge:
The problem arises when people optimize their lives and assume that they can have things how they want:
Reality paints a very different picture, and THAT’S what you need to plan for!
Jeff had health and fitness goals, and also a crazy hectic lifestyle with ungodly amounts of travel. Rather than beating himself up for this, he accepts this is his currently reality and asks “Okay, how can I do the best I can under these circumstances?”
By accepting that things would be crazy, it allowed him to have GOOD success, but not completely take over his life (the startup has already done that!).
Because Jeff knew his workout schedule and access to a gym would be limited, he took the next big step:
#2) JEFF FOCUSED ON FOOD AND TRACKING.
Over the past year, Jeff has dropped significant body fat even with inconsistent or nonexistent exercise.How does that work?
Simple: nutrition is 90% of the weight loss equation.
And for Jeff, to get down to “I want to see my abs” levels of body fat, nutrition becomes 95% of the battle.
Sure, making small changes like “focusing on real food” and “eating more vegetables” can certainly help an overweight person lose weight sustainably in the beginning, the closer you you get to 10% body fat, the more strict and disciplined you need to be.
As they say: abs aren’t made in the gym, they’re made in the kitchen people
Fortunately, Jeff was CRAZY focused on his food tracking, and used metrics to make sure he was hitting his caloric goals each day:
He knew down to the carb what he was eating on most days whenever possible. Although people that are in tip top shape want you to think it’s effortless, the real story is often far more strict and disciplined – why? Because nobody wants to hear about counting calories and weighing their food: they just want to be told it’s easy.
If you want to get to a low body fat percentage, that’s what it will take. And it will take much longer than you expected. For Jeff, that’s what it took. It WORKED.
#3) JEFF HAS AN ACCOUNTABILITY BUDDY
What do you do when you know what needs to be done, but life gets so busy you often forget to do it? You recruit an accountability buddy. In Jeff’s case, it was Jim, his coach. This guy:
It’s amazing that a single texts from a friend each day asking you if you did a particular habit is often enough to start a habit building process.
In Jeff’s case, it was Jim’s constant support, sometimes tough love, and gentle nudging that got Jeff to be more diligent and committed to the goals he knew he wanted to reach.
#4) JEFF SETS BIG GOALS TO GET OVER HURDLES
Jeff put most of his focus on his daily habits (behavior change), but he found that only took him so far – as a start-up founder and overachiever, he found that setting big goals in the future with specific deadlines really helped him buckle down and get serious:
“One thing that does sorta work (that my other trainer/friend Alan and I were chatting about earlier today) is having a big goal and a specific deadline.
For me in October, realizing the photoshoot was four weeks away got me to buckle down and do wonders with nutrition plan, workout regimen, and final week of prep. In the month since, with the hectic trips afterward, and the lack of a well-defined or specifically timed goal, I’ve rebounded by 7 pounds.”
Looks like it’s time to set a new big goal and figure out a timeline! : )
#5) JEFF FOCUSES ON RELATIONSHIPS
I asked Jeff about his investment of coaching, and his answer surprised me:
“From my funky perspective, it’s not an expensive investment at all when you think about the value. I tend to value people, relationships and shared experiences far more than money.
I may try and jump around a lot of different things for nutrition / fitness / personal improvement, but where it comes to people and interpersonal relationships, when I decide to commit to someone or to a friendship, I do so wholeheartedly and without reservation — and I stay committed long-term : )”
Life is all about relationships, something I think us nerds can really struggle with in this day in age. So for Jeff, not just investing in coaching, but investing in relationships with his friends is really really important. He sent me dozens of candid photos from the past year, and many of them include big groups of friends doing amazing activities.
I have NO doubt that these friends are the “constant” in Jeff’s hectic lifestyle, and help keep him grounded while everything else is moving and changing at breakneck pace.
I’m really proud of what Jeff has accomplished over the past year. It’s been AMAZING to hear his side of the story, as I’ve been following it from the other side (through his coach Jim).
If you’re somebody who goes ALL IN and stops, if you’re somebody who can’t seem to get any progress to stick, or if you’re somebody that spends more time thinking than doing, you’re in the right place!
Here’s how to see results like Jeff:
If you can relate to Jeff (do you travel a lot? Is your life super busy? Are you struggling to get results), you’re in the right place!
Depending on your current situation, our 1-on-1 NF Coaching Program might be the droids solution you’re looking for. You can learn more by clicking on the box below and scheduling a call with our team!
Here’s what I’d want you to take away from Jeff’s Story:
If you do those two things, I can almost guarantee you’ll be healthier 12 months from now than you are, and I’ll be sharing your story next year!
-Steve
PS: Just a quick heads up: The NF Coaching program has really exploded over the past 8 weeks (we’re closing in on 1,000 active clients! WHOA), and we’d love to help you become the next success story!
We actually speak on the phone with every single person that is interested in coaching to make sure we’re a good fit for each other, and you can schedule your call at the end of our Coaching page.
PPS: Do you have a Nerd Fitness success story of your own? Email us at contact(at)NerdFitness(dot)com and let us know so we can share your adventure with the galaxy!
PPPS: If coaching isn’t your thing, we also have two other options that have helped tens of thousands of nerds like you:
http://www.thekitchn.com/feedburnermain
I switched to a mostly plant-based way of eating nearly three years ago and haven’t looked back. Above all other food groups, I love vegetables — and eating them has helped me stay healthier, maintain my weight loss, and, most importantly, keep me feeling good year-round.
Eventually, roasting carrots and eggplant and squash on baking sheets each night got boring, though, and I had to find other ways to stay in love with veggies. When I found a mandoline, a handheld slicer that allows you to create paper-thin slices of most anything, my salads got larger and my plates got more colorful — a thinly sliced veg is just a bit more fun to eat!
Still in love with my mandoline, I spoke with others who lost a lot of weight to understand the tools and gadgets that helped them maintain a healthy balance and keep up feel-good food habits. Their recommended gadgets — all priced at $20 or less — make for super-helpful ways to stay healthy (and a bit more mindful) throughout the year.
http://www.thekitchn.com/feedburnermain
Congratulations on your new Instant Pot! Whether you’ve been coveting this multi-cooker for months or it was a surprise holiday gift, I can tell you from experience that it’s going to be a game-changer in the kitchen.
Now it’s time to get the ball rolling to figure out how to use this thing. If at first glance — even after the first read through the manual — it feels a little confusing and counter-intuitive, know that you aren’t alone in thinking that. (In fact, it’s exactly how I felt at first.) But it’s actually easier than it seems to pick up. And to help you along, we’ve rounded up all the important things you need to know about your new Instant Pot, including smart tips and tricks for cooking and cleaning and, of course, must-make recipes.
http://www.thekitchn.com/feedburnermain
Every kitchen has its own unique drawbacks and quirks — especially if you’re renting. Poor lighting? Ugly cabinets? Refrigerator in the living room? We’ve seen it all (and we have solutions!). Still, regardless of your particular kitchen woes, there are some issues that are universal. Pretty much everyone wants more counter space, more storage … and a solution for this pesky and prolific problem.
http://www.thekitchn.com/feedburnermain
I’ve never met a banana bread I didn’t like, and this gluten-free version sure doesn’t change that. The golden-brown crust envelops a ridiculously moist center that’s just lightly sweetened with honey or maple syrup. A mix of oat and almond flour not only keeps it gluten-free, but also adds a mild nuttiness to the loaf that’s a perfect match for your over-ripe bananas.
Sliced thick, lightly toasted, and smeared with butter, it’s fit for breakfast, brunch, a snack, or even an after-dinner treat. Oh, and it comes together in just one bowl.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
