What Do I Eat?

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    The question I get asked most frequently is, "What do you eat?".  So below is a sample of some my favorite quick and easy 'go to' meals along with the macronutrient breakdown of one day via www.paleotrack.com.  I've also included one of my favorite grocery shopping lists here: MarksDailyApple.com and an excellent fat/oil usage chart here: BalancedBites.com . These seem to be useful for my clients when they are trying to decide what to buy in a grocery store and what oils to use when cooking.     Breakfast: Scrambled Eggs* 2-3 eggs 1/2 diced onion or any other veggie you prefer or have leftover or purchase fresh salsa from … [Read more...]

Eat Bugs, Everyone’s Doing It!

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Americans pride themselves on being on the cutting edge of science and new trends, but in the case of ancestral nutrition North America and Europe are way behind the times.  As a matter of fact, 80% of the world population is ahead of us when it comes to eating what many consider to be, now and throughout history, the most nutritious food on the planet: insects.  A United Nations report, "Edible insects, future prospects for food and security", which was released in 2013, states that the benefits of getting back to our ancestral roots of eating bugs could be the answer to feeding the over populated human race.  Not only as food for humans directly, but also indirectly as feedstock for … [Read more...]

My Recipe For A Lean, Fit, Happy, Healthy Life

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I recently received an email from a client asking what I recommend most for staying lean and fit. I posted the answer on my Facebook page 'Health Coach Penny', and got more 'likes' than any other post, so I thought you might like to take a look at my recipe for staying lean, fit, happy and healthy. 1) It starts with sleep. I need at least 8 hours, yours may be a little less or a little more.  Read to learn why sleep is so important.  2) Eat veggies, fish, meat, fowl, eggs, nuts and seeds, and a little fruit (mostly berries). That's it. You can't exercise off the weight. If you believe in the 'burn off the calories with exercise to lose weight' theory then you will have to run 35 miles … [Read more...]

Paleo Goes Mainstream

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Just as I embark on my nutrition seminar tour for Mark Sisson the Primal/Paleo/Ancestral movement comes out of the shadows and hits center stage.  The recent press it received on Dr. Oz catapulted the ancestral health "craze" into mainstream popularity.  The only problem I have with all of this attention is that it isn't a "craze" or a fad diet.  It is the way we are genetically designed to eat, and have been eating for the past few million years, until the advent of agriculture which occurred about 10,000 years ago.  Click here to learn how in 2007 I embarked on my journey and watched my health improve while eating according my genetic blueprint.  I don't consider myself a 'Paleo … [Read more...]

The Water-Hydration Myth

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During a recent seminar someone asked me, "How much water do you drink each day?".  They gasped when I said I drink one glass a day, sometimes two.  I also mentioned that it depended on the day.  If I sweat, exercise, or feel thirsty, I drink more.  Also, that is 'water' ingestion...I drink other fluids in the form of green tea, coconut milk, and kombucha.  No, I don't get thirsty. No, my urine isn't totally clear. No, I'm not going to die of dehydration!  As a matter of fact, it is a MYTH that we all need 6-8 glasses of water per day. That got me wondering, where did this myth come from?  To me it makes perfect sense to drink when I'm thirsty and that our ancestors survived just … [Read more...]

Feeding Kids Disconnected Food

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As most of you know, I have four children. I am also a Health Coach, Personal  Trainer, and Nutritionist.  You may think my kids eat everything healthy, organic, unprocessed, home cooked, and I never feed them junk food. Truth is, feeding my kids REAL food is a daily battle.  When I explain how important it is for them to eat healthy, my fifteen year old rolls her eyes and sarcastically quips, "Okay Health Coach Penny".  My thirteen year old will grab doughnuts or cupcakes at sleepovers...one time she overindulged and learned a very good lesson about the effects of junk food, as she spent the evening regurgitating her sugar fest. I'm not alone in this fight...a lot of my friends, that … [Read more...]

Become a Fat Burning Machine!

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Oh yeah...I bet that title got your attention.  Everyone wants to know how to rev up their metabolism and access that seemingly endless supply of bodyfat, turning those love handles and saddlebags into fuel.  So how do you get that big blob of fat to turn into big logs of fuel?  Isn't that what bodyfat is designed for anyway...to be our body's alternative fuel source when it runs out of glucose and glycogen (instant and stored carbohydrates), right?  So why is it so hard to burn off that bodyfat and melt away the pounds?  Could it be you are taking in too many calories so your body just doesn't need to pull from it's fat stores, or could it be you aren't exercising enough to burn it … [Read more...]

Confused About Diet? Use Common Sense!

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 “A long habit of not thinking a thing wrong, gives it a superficial appearance of being right, and raises at first a formidable outcry in defense of custom. But the tumult soon subsides. Time makes more converts than reason.” ― Thomas Paine, Common Sense If you are confused about what to eat...join the crowd!  There is more conflicting nutrition information than there are shades of gray.  I say, take a step back. Back to our ancestors. What worked for tens of thousands of years worked better than what we have been eating the past 60 years, the SAD, Standard American Diet. For the first time in history our children are predicted to have a shorter life span than their parents. … [Read more...]

Are You Under-Minding Your Training?

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Pressure makes diamonds. Train hard win easy. Never surrender. These are some of the motivational motto's that Americans thrive on.  With the Olympic trials in full swing we are even more aware of how hard we strive to become 'the best we can be'. So how do you know how much of a good thing is too much?  Are you over-training?  Are you over-working? Over-working is similar to when an athlete over-trains.  When they exercise, practice, drill, rehearse and compete too much.  When they over do it, their mind dulls and their body weakens with fatigue.  They get stuck.  They feel slow, stagnant and beat. When exercise, work, etc., is done in moderation it is healthy, but when you over do … [Read more...]

Simple Is Smart

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Change. It is simple but it may not be easy.  Sometimes it is difficult to even know where to start, and when you figure that out, taking that first step toward your goal can be the hardest. Whether it is going back to college, getting married, switching careers, or simply that first step out the door to exercise.  When it comes to changing your eating habits, the choices for that first step may have you so confused you simply want to give up before you even learn how to walk.  Then, if you muster up the courage, that first step off the plank leads to an ocean of information.  As you flail around in the sea, the ocean gets deeper and you start getting into lonely water where the … [Read more...]