Sloppy Joe Stuffed Sweet Potatoes

When I saw this recipe, I just had to share it!! Two of my favorite foods presented in a fun way.  I am including the link below to the recipe found at Primal Kitchens.  The overall concept is pretty simple, make your go to Sloppy Joe recipe and roast some sweet potatoes.  With regards to some of the ingredients, I would highly recommend you use the Primal Kitchens BBQ Ranch Dressing.  All of the PK products use 100% Avocado Oil and none of the harmful seed oils that you will see in almost every other dressing in your grocery store.

If you cannot find Primal Kitchens dressings & condiments at your local grocery store, you can use my discount code “JOE”, to receive 10% off your purchase.

Link To Primal Kitchens Recipe

What’s the Pegan Diet?

In this article, Mark compares the Pegan Diet to Primal.  I believe this article was prompted by some of the press this week, led by Dr. Oz, where some negative things were mentioned about the Keto Diet.  As always, Mark lays it out in a simple to digest way for the reader.

Link to Article: Mark’s Daily Apple – What’s the Pegan Diet?

Intermittent Fasting or Intermittent Eating?

You’ve probably heard something recently about intermittent fasting.  I have been learning a lot about the topic over the last several months as well.  When I recently saw this short video from Mark Sisson, I thought he does a nice job of simplifying the topic.

I have adopted, for the most part, what Mark calls a “compressed eating window,” as opposed to intermittent fasting.  I typically skip breakfast and only have coffee with heavy whipping cream.  You might ask, “does this break my fast having heavy whipping cream?”  I used to wonder the same thing.  I found this great video from Two Fit Docs where they conducted a test on how your ketone levels were impacted after having heavy cream and even MCT oil in your coffee.

Intermittent fasting is no different than anything else when trying to live a Primal Lifestyle.  There is not one approach that fits all.  Each one of us has to play around and do what feels right.  If you wake up and you are not hungry, drink some water, coffee, or tea and see if you can make it to late morning or even lunch time.  Having some minor hunger pangs is not necessarily a bad thing.  Remember, your body is using this time to “recharge” cells, not to mention you are also trying to allow your body to burn fat from your hip and thighs as opposed to relying on carbs from your normal breakfast!

Over time, the ultimate goal is to have metabolic flexibility to where you can go without eating and still go about your normal day, and yes, even get a workout in without needing food for fuel.  As with anything new, go easy and trust how you feel.

Good luck!!

Benefits fo Intermittent Fasting:

  • Metabolic Flexibility
  • Metabolic Efficiency
  • Burn off Body Fat
  • Autophagy

Video: Mark Sisson – Intermittent Fasting (5mins)

Understanding Stress — Chiropractic

The following article was shared with me by my friend Dr. Tony Colasurdo from Coopersburg Family Chiropractic.  Dr. Tony was the one who got me started on my Primal journey back in April 2016 when I saw him for the first time.  I have been going to him ever since on a regular basis.

If you haven’t gone to a Chiropractor on a regular basis, or if you’ve never been before, I would strongly recommend you consider doing so.  I think most of you will be surprised when you go for the first time.  My entire family goes to see Doctors Tony and Trish on a regular basis.  Their care goes beyond the adjustments you are thinking about.  They are in to a holistic healthcare approach and they truly care about your well-being, which has been a breath of fresh air for me.  Not to mention I haven’t had a cold, or needed to go to the doctor for anything during this time as well!  When you pair a Primal Lifestyle with regular Chiropractic care, you are setting yourself up for good living!

Enjoy the article!

Interest in the role stress plays with the dynamics of health has resulted in a proliferation of strategies designed to minimize or “manage” stress. To many people, the very term “stress” elicits a negative response. Yet the notion that stress is an enemy we must resist or manage betrays a widespread misunderstanding of the nature of stress and how it affects our lives. The Austrian-Canadian endocrinologist Hans Selye pioneered investigations of the biological effects of stress in 1936 with the publication of his paper, “A Syndrome Produced by Diverse Noxious Agents.” Since then, more than 100,000 articles and books have been written on the subject. Selye describes stress as the nonspecific response to any demand.

Experimental studies by Selye and other investigators revealed that when physical, chemical, or emotional demands were imposed on an animal, three stages could be identified which characterize the response:

  1. Alarm. The initial reaction to the stressor.
  2. Adaptation. The responses following the initial reaction.
  3. Exhaustion. When the limits of adaptation are exceeded, and the animal can no longer appropriately respond.

Although many individuals have concluded that stress is inevitably destructive, this view is incorrect. As Selye noted, “Stress is not necessarily bad for you. It is also the spice of life, for any emotion, any activity causes stress… the same stress that makes one person sick is an invigorating experience for another…Complete absence of stress is incompatible with life since only a dead man makes no demand on his body or mind.”

Selye described two types of stress: dis-stress—from the Latin “bad,” as in dissonance; and eu-stress— from the Greek “true” or “good,” as in eutonia.

Whether we experience a pleasant or unpleasant result from an event depends upon how our nervous system perceives, processes, and interprets that event. “Every living being has a certain innate amount of adaptation energy or vitality,” Selye wrote. “The endocrine glands and the nervous system—help us both to adjust to the constant changes which occur in and around us, and to navigate a steady course toward whatever we consider a worthwhile goal.”

The Chiropractic Adjustment Could Be Your Newest Antioxidant

There is a growing body of evidence that wellness care provided by doctors of chiropractic may reduce healthcare costs, improve health behaviors, and enhance patient perceived quality of life. Until recently, however, little was known about how chiropractic adjustments affected the chemistry of biological processes on a cellular level.

In a landmark study published in the Journal of Vertebral Subluxation Research, chiropractors collaborating with researchers at the University of Lund found that chiropractic care could influence basic physiological processes affecting oxidative stress and DNA repair. These findings offer a scientific explanation for the positive health benefits reported by patients receiving chiropractic care.

The researchers measured serum thiol levels in 25 patients under short-term chiropractic care, and 21 patients under long-term chiropractic care. Serum thiols are primary antioxidants, and serve as a measure of human health status. The test provides a surrogate estimate of DNA repair enzyme activity, which has been shown to correlate with lifespan and aging.

The results were compared to the serum thiol levels of a non-chiropractic control group of 30 subjects. Long-term chiropractic care of two or more years was shown to reestablish a normal physiological state independent of age, sex, or nutritional supplements. Symptom-free or primary wellness subjects under chiropractic care demonstrated higher mean serum thiol levels than patients with active disease, and produced some values that were higher than normal wellness values in non-chiropractic subjects.

As we go through life, we experience physical, chemical, and emotional distress. These stresses affect the function of the nervous system. The investigators hypothesized that these disturbances in nerve function could affect oxidative stress and DNA repair on a cellular level.

Oxidative stress, metabolically generating free radicals, is now a broadly accepted theory of how we age and develop disease. Oxidative stress results in DNA damage, and inhibits DNA repair. DNA repair is the mechanism which fixes the damage caused by environmental impact.

Chiropractors apply spinal adjustments to correct disturbances of nerve function caused by vertebral subluxations. Chiropractic care appears to improve the ability of the body to adapt to stress. Further research is planned to gain additional insights into mechanisms that will ultimately lead to improved clinical outcomes.

The study was collaborative, involving Camgen, Inc., of Victoria, B.C., Canada; Chiropractic Leadership Alliance in Mahwah, New Jersey; Biomedical Diagnostic Research, LLC, in Chesterland, Ohio; and the Department of Cell and Molecular Biology of Tumor Immunology, University of Lund, Sweden.

A related pilot study to assess the feasibility of evaluating paraspinal skin temperatures, paraspinal SEMG potentials, and serum thiol levels in patients attending a private chiropractic practice was conducted. Serum thiol levels were measured in a convenience sample of 11 patients who had been under chiropractic care for periods ranging from 99 to 550 weeks. The findings of these examinations were compared with the results of paraspinal, thermal, and SEMG scans.

In a population of long-term chiro-practic patients, where paraspinal, thermal, and SEMG scans were used as criteria for subluxation-centered care, serum thiol levels were higher than those found in populations with active disease processes, and compared favorably with the serum thiol levels in healthy subjects.

The study concluded that it is feasible to evaluate paraspinal skin temperatures, paraspinal SEG potentials, and serum thiol levels in patients in a private chiropractic practice. A prospective study, tracking changes in these parameters throughout a course of chiropractic care, should be undertaken.

Research into basic cellular processes common to human adaptive mechanisms and chiropractic care are immensely rich with clinical promise. Such studies hold the potential of explaining the neurobiological basis for the favorable effects of chiropractic care on specific health issues and general well-being.

10 Ways to Make Movement Part of Your Daily Routine

I read this article in my current issue of PALEO Magazine.  The article speaks directly to what I did for so many years, which was to run on the treadmill once per day for 30-45 minutes and then not worry about the rest of the day.  I have changed my routine drastically over the last few years as a result of what I’ve learned.

In a study looking at minimal-intensity physical activity, researchers concluded that “one hour of daily physical exercise cannot compensate for the negative effects of inactivity on insulin level and plasma lipids if the rest of the day is spent sitting. Reducing inactivity by increasing the time spent walking/standing is more effective than one hour of physical exercise, when energy expenditure is kept constant.”

Don’t over complicate how you incorporate movement into your day.  Read the short article and learn how you can start making subtle changes today that will absolutely make a difference!!


Is Breakfast the Most Important Meal of the Day??

Breakfast is always an interesting conversation to have with people when talking about living a Primal lifestyle.  One of the main reasons is due to how we’ve been programmed our whole lives about the importance of a “healthy” breakfast to start your day.  Keeping in mind that the “healthy” breakfast consists of  breakfast cereals, fruit juices, bagels, muffins, low-fat milk, low-fat yogurts, and maybe fruit.

The article below does a great job explaining breakfast in great detail.  It provides you with a wide range of recommendations all based on your own personal lifestyle.  This is one of the key elements about living a Primal Lifestyle, there is really no one set way of doing it.  For me, I follow a similar pattern to what the author does for his routine with a compressed eating window.  For the most part, during the week I will try to only eat from 12-8pm.  This will then create a 16-hour fast, which promotes autophagy (cellular maintenance) and hedges against aging and neurodegeneration.

I start my day with coffee and heavy whipping cream.  This is after I have had a couple tall glasses of water to rehydrate from the night’s sleep.  Now that I have become more fat adapted and not carb dependent, this easily gets me to lunchtime.  Over time, you will learn from your body what you need for fuel to get you through whatever it is you have going that day.

One last thing to point out is the word breakfast itself.  It is derived from “breaking your fast” from the night before.  It is typically associated with a morning meal.  If you get to the point where you wake up and you are not hungry, then don’t eat.  Wait until you are hungry and then eat.  You will eventually find that you’re not getting hungry until later morning.

Enjoy the article!

LINK TO “Why Breakfast Isn’t the Most Important Meal of the Day (For Everyone) @ Mark’s Daily Apple

Perfect Paleo Double Chocolate Cookies

One thing you should try to do while eating Primaly is to slow down and enjoy the foods you are eating.  Everything you eat or drink should serve a purpose.  Try to avoid “mindless munching” in the pantry with high carbohydrate snack foods.  I am not going to lie, I still have my sweet tooth cravings that need to be satisfied on occasion!

I am lucky that my wife enjoys baking.  She has been awesome with trying new recipes that fit our Primal lifestyle.  This recipe for the Perfect Paleo Double Chocolate Cookies are hands down one of my favorites she’s made to date.  You can find all kinds of Paleo cookie recipes that are as good, but of the ones we’ve tried, this one is pretty delicious!!

Just because these are Paleo, grain-free, gluten-free, etc., doesn’t mean you can eat the whole batch.  As I mentioned before, you want to slow down and savor what you are eating.  Focus on the quality of the ingredients and how they taste, not the quantity of how many you can eat in one sitting!

During the week I try to stick with a 16:8 fasting to eating time ratio.  It works out that I will eat between 12-7pm each day.  When we are lucky enough to have these cookies in the house, I will treat myself to one (1) after my lunch and then one (1) around 9pm as my “bedtime snack”.  Just because they are better than regular cookies, doesn’t mean you can eat them all.  As you become more and more fat adapted and not carb burning, you will see that having just one will satisfy your sweet tooth!

Perfect Paleo Double Chocolate Cookies

Are All Calories The Same??

One of the things I like about living a Primal lifestyle is that I don’t bother to count calories like I have with other diets in the past.  This may be one of the things I like the most about it.

When people tell me they are “watching their calories”, but are still eating processed foods, but just fewer calories of them, I ask them how does 100 calories of spinach, eggs, chicken, etc. compare from a macro-nutrient perspective?  If calories were the end all solution, do you think a 2,000 daily calorie diet eating pizza, pasta, and the like compared to one of whole foods low in carbs, high quality proteins, and good fats would result in the same outcome for your body, even if you did the same amount of exercise?  I think you know the answer to this one!

The article below does a nice job of explaining more about calories and how they are very different from one another.  The more you can learn about nutritionally dense foods that actually satiate you, versus high carb and sugar foods that only leave you more hungry in a matter of hours, the better of you will be in the long run!

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