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5 Tips to Help You Stay Paleo During the Holidays

December 21st, 2016 | Living, resources

Is this your first holiday season since going Paleo?

Whether you’re participating in our 30-Day Challenge or recently adapted to the Paleo Diet – it can be very difficult to adhere to your new lifestyle during the ‘most wonderful time of the year.

December seems to be full of company parties and family get-togethers that are centered around food and drinks. Our culture encourages us to be ‘Merry!‘ and that usually translates into too much sugar and processed ingredients, and not enough sleep or exercise.

If you’re feeling this Season’s struggle and need some guidance to get through the Holiday guilt-free, check out these 5 tips to help YOU stay Paleo:

  1. Create Awareness
    It’s hard for others to be respectful of your new way of eating if they don’t know about it – So tell them! Take the time to talk to your family, friends and co-workers about your new journey with food and how amazing you feel. Let them know how it has improved your life and how important it is to you to continue to live this way. Ask them for their support and who knows – they might end up joining you and trying Paleo for themselves!
  2. Share Dishes
    Pot-luck parties are the perfect opportunity to introduce other people to the Paleo Diet. Not only will this guarantee you’ll have something to eat at the event, you can expose others to the delicious (and healthy!) foods that you get to eat every day. It’s also a great opportunity to have some fun in the kitchen and take the extra time to prepare a more elaborate dish you wouldn’t usually have time for.
  3. Make Mocktails
    The hardest part about staying Paleo during the holiday seems to be the endless flowing river of libations. Overdoing it on the booze can lead to overeating due to loss of self-control and a little thing called a hangover. Too much alcohol over a longer period of time (i.e. the whole Season) can also lead to weight gain. It’s basically completely counterproductive to everything you’re trying to achieve! If you absolutely want something to sip on during a gathering, try making a ‘mocktail‘ – a cocktail without the liquor. Try experimenting with different herbs, fruits and flavors! My personal favorite is muddled cranberries, mint and club soda – YUM!
  4. Plan Ahead
    Sometimes you just can’t resist Grandma’s non-Paleo Pumpkin pie or your nephews sugar cookies complete with a sweet smile – and that’s OK! You don’t need to punish yourself for veering off the path. But eating too many pieces of pie and too many cookies can set you back huge leaps in your progress. I like to suggest planning ‘Treat Days‘ – specific parties or events that you know for certain you will be indulging. Schedule it and plan accordingly. Do something physical that day to get your body moving and your blood flowing. Hydrate with a lot of water and eat Paleo like you would any other day. Also keep in mind – there are a TON of Paleo-friendly treats that are free of gluten, dairy and processed ingredients. And when the time comes for your treat – Enjoy it! Look at it, smell it and savor every bite.
  5. Pay Attention
    When something is highly palatable (very pleasant to taste) like sugar and other Wintery treats, we tend to have an overwhelming desire to overeat. Sugar sends a signal to our brains to release serotonin (the calming hormone) and dopamine (the reward chemical), which makes us feel happy, excited, and, well, pleased. However, this feeling is short-lived, as our levels come crashing back down once we stop eating. It’s extremely important when indulging in these ‘pleasure foods‘ to pay attention to how you feel. Does your third or fourth bite taste as good as the first one? Are you still eating because you’re hungry and you actually want the food? OR do you feel like you already ‘blew it’ so you might as well finish it? Check in with how you’re feeling emotionally, mentally and physically – you could very well end up eating less than you anticipated!

No matter how you choose to spend your holiday, make sure you continue to take care of yourself by getting lots of sleep, hydrating and exercising. This wonderful time only comes once a year – make the most of it!

paleo-holiday-recipes-instagram-12-19-2016

Download our FREE Holiday Paleo Cookbook – full of delicious recipes to try this Season.

Article written by: Andi Petty

Andi is a CrossFit Level 1 trainer and Paleo enthusiast. She is currently seeking her PNL1 certification from Precision Nutrition. Read more of her work and connect with Andi here

Photo Credit: Toa Heftiba via Unsplash

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Are You Making THIS Common Workout Mistake?

January 15th, 2016 | Healthcare, Moving

 

We are super excited to introduce to you our dear friend, Mateo Daniel. He is truly the epitome of “The Playful Warrior”. He brings so much love and energy to everyone he meets and has reminded us of the importance of PLAY in our lives and for our health! I used to think playing was for kiddos and those lucky people that had the luxury of extra time on their hands…now I realize how important it is for us all to PLAY! Life is so much more fun this way!

We love Mateo’s perspective on life, play and movement. Check out the article below!

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5 Hidden Causes That Could Be Making You Fat: STRESS (Part 5)

December 31st, 2015 | Healthcare, Living

 

This is Part 5 of 5 in the series: 5 Hidden Causes That Could Be Making You Fat

STRESS – The Muffin Top Monster

 

If you missed the previous posts in this series you can check them out at the links below:

Part 1: Low Vitamin D Levels

Part 2: Poor Gut Health

Part 3: Obesogens…Obes-o-what?

Part 4: GMO…OMG!!

Keep Reading »

Avocado Breakfast Bake

December 8th, 2015 | Breakfast, Eating,

Photo by Julianne Shapery

We are always getting asked for Paleo friendly breakfast ideas. It’s easy to get stuck in a rut of always eating the same thing for breakfast. Mix it up!

Here is a quick, easy  and unique breakfast idea full of great protein and fat! Enjoy!

Keep Reading »

Thanksgiving Paleo Style

November 23rd, 2015 | Eating, Thanksgiving

Thanksgiving is right around the corner!!

I can’t wait! It’s my all-time favorite holiday…I love the fall, being with family and of course…the FOOD!!

For many folks the holidays are a time when they throw healthy eating out the window and binge on sweets and unhealthy food. And…typically feel like crap after it’s all said and done.

Well..I am here to tell you can still eat healthy during the holidays AND experience delicious food, WITHOUT feeling awful and realizing you’ve gained an extra 10 pounds going into the New Year.

Keep Reading »

Chicken with Cherries

November 16th, 2015 | Chicken, Eating,

 

This is a great dish that gives chicken a little pizazz! And it’s simple with minimal ingredients. Enjoy!

 

Prep time: 2 minutes

Cook time: 35 minutes

Servings: 4

Ingredients

  • 1-1.5 lb chicken breast (4 small breasts)
  • 1 shallot
  • 1 tsp red wine vinegar
  • 2 Tbsp coconut oil
  • 2 cups cherries, pitted and halved (option to buy frozen
  • 1 large bunch of asparagus
  • arugula

 

Instructions
Preheat oven to 400 degrees F. Pound chicken so they are thin (option to buy thin breast). Clean and break ends of asparagus. Place the chicken on a baking dish drizzled lightly with oil. On a separate baking dish, place the asparagus and drizzle lightly with oil. Bake for about 15 minutes, until chicken is cooked.
Chop shallot. In a small bowl add shallots, red wine vinegar, oil and cherries. Place chicken on top of a large handful of arugula and add the cherry mixture. Serve with asparagus.

Recipe by Tami Monaghan

 

Keep Reading »

5 Hidden Causes That Could Be Making Your Fat – Part 4: GMO…OMG!!

November 9th, 2015 | Eating, Healthcare, Living

 

This is Part 4 of 5 in the series: 5 Hidden Causes That Could Be Making You Fat

GMO….OMG!!

If you missed the previous posts in this series you can check them out at the links below:

Part 1: Low Vitamin D Levels

Part 2: Poor Gut Health

Part 3: Obesogens…Obes-o-what?

Keep Reading »

Obesogens… Obese-o-what?

October 19th, 2015 | Eating, Living

 

Obesogens …Obese-o-what?

Endocrine disruptors, also known as “OBESOGENS”, are lurking all around us and may be a key factor in making America FAT and SICK.  As you may realize, obesity is an epidemic and chronic diseases, such as heart disease, cancer and diabetes continue to escalate.

So…what role do obesogens play?

Obesogens are environmental toxins found in food, water, insecticides, plastics, cleaning products, cosmetics, etc. that negatively affect metabolism and may predispose some to weight gain. They mimic our own hormones and confuse or disrupt natural hormone production.

Keep Reading »

5 Hidden Causes That Could Be Making You Fat: Part 2

October 12th, 2015 | Healthcare, Living

 

Poor Gut Health

This is Part 2 of 5 in the series:  5 Hidden Causes That Could Be Making You Fat.

If you missed Part 1: Low Vitamin D Levels, you can check it out HERE.

We will be discussing Part 3-5 in the upcoming weeks. Don’t miss it!

Keep Reading »

5 Hidden Causes That Could Be Making You Fat: Part 1

September 28th, 2015 | Healthcare, Living, Practical Living

 

If you are having trouble shedding those extra pounds and the scale just won’t budge….I recommend turning your focus towards these 5 often overlooked factors that could be secretly sabotaging your weight loss goals.

Yes…diet and exercise are key components in losing weight, having a rockin’ body and feeling awesome. But…there is much more to the equation that people don’t realize.  Many people dial in their nutrition using a Paleo, whole-food approach and lose tons of weight, and others lose some weight…but not as much as they hoped for. And for those people…there are likely other factors holding you back.

This may be just the information you need to squeeze into that stunning, black dress you’ve been avoiding because it’s a little too snug and exposes your lumps, bumps and rolls OR give you the confidence to strut your stuff in that sexy bikini you bought as an incentive to lose weight (and is currently buried in the bottom of your underwear drawer).

Wouldn’t that be awesome!

What’s even more awesome is that all these factors…if addressed and improved upon…not only help with weight loss, but also help with improved overall health, well-being and disease prevention!!

5 Hidden Causes That Could Be Making You Fat:

1) Low Vitamin D Levels

2) Poor Gut Health

3) Obesogens…Obese-o-what?

4) GMO…OMG!

5) Stress: The Muffin Top Monster

We are going to start this week looking at how Low Vitamin D Levels may be associated with weight gain and will cover the rest of the 4 in upcoming posts.

Keep Reading »
paleo-turtle-bars

Paleo Double Chocolate Turtle Bars

July 24th, 2017 | Eating, Recipes

What do you get when you combine creamy cashew butter, coconut sugar and a pinch of salt? 🤔

Double Chocolate Turtle Bars! 😋

==> Click here for the full recipe (FREE)

There’s really nothing quite like it..

Walking into the comfort of your own home and being swept off your feet with the sweet, mouth-watering aroma of chocolate..and if you have a sweet tooth, you know exactly what we’re talking about! 🍫

==> Click here for the Double Chocolate Turtle Bar Recipe (FREE VIDEO)

The best part? It only takes 10 minutes to prepare.

Enjoy!

30 Day Challenge

Dory Testimonial

July 21st, 2017 | Testimonials

Hi Brenda & Chad,

I’ve lost 11 lbs. so far doing the 30-Day Challenge.

I’m fitting into my clothes that I haven’t been able to wear for a while now, and I lost 4 inches on my waistline actually.

Ever since I started the Paleo 30-Day Challenge, I’ve noticed a lot of changes in my body too – I have less stomachache, sleep 8-9 hours now, have more energy, etc.

I will continue this lifestyle for the rest of my life now that I noticed the big difference from what I used to feel.

It wasn’t easy to start this program but once you get the hang of it, it’s like second nature. Thank you so much for all the support – those emails you sent me really helped a lot and were an eye opener for me.

The Paleo Secret 30-Day Challenge changed my life! Thank you Drs. Brenda & Chad! I’m hoping that more people will try your program.

 

Dory Malabanan
64 years young
Canton, MI

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

30 Day Challenge

Lisa Testimonial

July 20th, 2017 | Testimonials

Hello,

My name is Lisa Essig and I have completed my 30-Day Challenge.  I am 51 years young and live in the small town of Mechanicsburg Pennsylvania.

Before the challenge I was feeling simply sluggish. I had gained 10 pounds which I know doesn’t sound like a lot however I was not only feeling the weight but just over all feeling run down, slow, and disgusting. I have always been in good shape with high energy. It was all slipping away from me. I decided I needed to make a change.

I have always liked the Paleo way, but with a family who loves junk food, it was really hard for me. So, I decided to take your challenge and told my family about the challenge and that they would just have to support me. I do most all of the cooking and without them really understanding it they ended up eating more Paleo than they even realized. I got a kick out of them eating healthier and not even knowing it.

Now that the challenge is over I can say with 100% certainty that it may no longer be a challenge however it will never be over. Paleo has become my new and permanent way of life. I love it!!!!!!!!!

I have lost 5 of the 10 pounds which to me is very successful. My BMI is at 20.4 which is great.  But more than the weight loss I am so very excited because I feel GREAT. I feel healthier and have more energy and overall really happy that I have taken control of my life.

What is next – well I have to say I am super excited about this – I have been inspired to start walking more and decided to make that my next challenge. I am now training to walk 1/2 marathon in September. With my energy level higher and my eating habits firmly in place this should be fun.

From the bottom of my heart I must thank both of you for all your support, your emails, your research and willingness to share. You have made a positive difference in my life and I will always be very grateful.

I am not attaching pictures, as you can’t really see a 5-pound difference. – But I can feel it:)  Thank you – Thank you – Thank you!!!!!!!!!!!!!!!!!

 

Lisa Essig

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

30 Day Challenge

Barbara Testimonial

July 19th, 2017 | Testimonials

Dear Dr. Chad and Dr. Brenda,

I am very thankful for the abundance of instruction you have given me.

The end result was that I lost 10 pounds, and I seem to have slimmed down all around. The daily e-mails have been extremely informative and I have been enjoying trying out different recipes. I plan to avoid the grains and pastas and breads, as well as limit dairy and sweets.

The biggest change I am making long-term is to cut out the carbs from the grains and pasta. It was new information for me to learn about the need for “good fats”. I am also trying to get more sleep, as I generally would sleep much less than what you have suggested.

I have gleaned so much from the morning stretches, the Thrive Market, the encouragement and the vast number of videos. I have definitely made changes in the way I eat, and plan to continue with these changes.

Thank you wholeheartedly for pouring your hearts and souls into helping others achieve long-term health benefits. I have also just started with the Paleo Flat Belly Challenge.

 

Than you
Barbara Zona
Sylvania, Ohio

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

paleo-desserts-chocolate-chip-cookies

55 Ways to Satisfy Your Paleo Sweet Tooth

July 17th, 2017 | Recipes

Are you struggling with sweet cravings now that you’ve gone Paleo?

Or, are you thinking about going Paleo but are afraid you’ll miss treats too much?

Well, we have the answer you’ve been looking for with our brand new FREE dessert cookbook – “Paleo Treats: 55 Decadent Desserts for Your Paleo Sweet Tooth.” Just pay shipping!!

 

Click here to grab your copy now==> http://lxnhealth.com/2d7

 

Everyone wants to indulge from time to time but no one wants the sugar crash, belly bloat or weight gain that comes from traditionally processed treats.

How can you get around that?

By creating delicious desserts that use quality ingredients – free of refined sugar, additives, glutens, grains, milk, soy and chemicals. Following the Paleo principles, we’ve created a resource of recipes that use nutrient-dense, whole foods so you can enjoy your sweets guilt-free.

Whether it’s for a holiday party, special event, wedding or birthday – all of the recipes inside Paleo Treats are healthier than the prepackaged variety and taste just as amazing – if not better!

What are you waiting for?

desserts_book_paleo_secret_treats

 

Click here to grab your copy of Paleo Treats today – just pay shipping! ==> http://lxnhealth.com/2d7

 

Article written by: Andi Petty

Andi is a CrossFit Level 1 trainer, Sports & Exercise Nutrition Coach and Paleo enthusiast. Read more of her work and connect with Andi here

Heather Before & After

Heather Testimonial

July 14th, 2017 | Testimonials

My name is Heather, and I am 38 years old. I live in Boise, Idaho. I ate relatively well before attempting to go Paleo, but refined carbs were definitely a good part of my diet. I would also occasionally do things like eat taco bell quesadillas or chick-fil-a. No more of that though! It’s amazing what self control comes with realizing refined carbs and chemicals are doing to your insides!

I definitely have not gone 100% Paleo, but my biggest goal is to eat as much whole food as possible. I’ve replaced pasta with spaghetti squash. I will only eat flour-less bread, in moderation, as I have found it doesn’t irritate my stomach.

I’ve also largely given up dairy. I still partake in high quality unsalted, butter, but I buy coconut milk instead of cow milk, and one of the biggest things I’ve stopped doing is buying cheese! I’ll still put a small amount of feta or goat cheese in a salad, but I’ve definitely stopped with the blocks of cheese and box of crackers… that has been a challenge, but obviously worth it!

In the first photo I weighed 131 lbs. and in the second I weigh 127 lbs. definitely have noticed a difference in the way my clothing fits, and that’s always exciting. I am looking forward to getting started with the Flat Belly Flow workouts and continuing to expand my Paleo skills. I think the stronger I get in the kitchen, the more able I’ll be to finally go 100% Paleo, and that will be a fun goal to work towards

The biggest thing I’ve noticed since cutting the refined carbs is not feeling bloated at all, but still being able to eat enough to feel satisfied. That is definitely important to me, because I don’t like being hungry. I am a massage therapist which means I need energy to give my clients the best care possible. They deserve that and if I walked into my studio looking like I was trying to starve myself, they would probably run in the other direction, as they should. Who wants someone weak and frail to try to release their rectus femoris? Not me!

As a therapist, I am always looking for ways to improve on presenting myself as the healthiest and strongest I can be. As I get older, taking care of my muscles, joints and bones is going to determine how long I am able to be a deep-tissue therapist. So far making some steps in the Paleo direction has been one of the things I could confidently say will point me in the longevity direction.

Thank you, Dr, Chad and Dr. Brenda! You two are so committed to your clients and I find that inspiring!

Heather Randall
Boise, Idaho

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

Staci Before & After

Staci Testimonial

July 13th, 2017 | Testimonials

I went on the 30-Day Challenge to remove sugar from my diet and get healthy looking skin, not really to lose weight.

My skin is no longer dry and my body is much more condensed. I feel as if I have been detoxing on a cellular level – I know this sounds weird but my cells feel squeaky-clean. My muscles have more definition. My pictures don’t show that much of a difference but I’m 56 and feel great.

My mom died of Alzheimer’s and was addicted to sugar. I don’t want to go down that road so I’m sticking with PALEO. Sugar is not my friend any more! 🙂

Thanks for all the emails –  they’ve been really helpful and informative!

 

Staci N

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

30 Day Challenge

Cynthia Testimonial

July 12th, 2017 | Testimonials

I am so excited to report that I have overcome my insulin resistance and actually lost 10 lbs. on the 30-Day Challenge after not being able to lose weight for 2 years.

Although I wasn’t eating all that badly before, I was eating too much fruit and grain and not paying attention to processed food. Once the high fructose fruit and the grain were removed, and I started paying attention to my proteins, (grass fed and wild caught), and vegetable intake, my GERD disappeared. I am sleeping better and I feel like my digestive track is healing.

At 62 years old, I think I’ve finally found what I’ve been looking for my entire life, in a diet. Better late than never! Our convenience food industry is ruining our health. I choose not to return to my old way of eating. I didn’t realize how miserable I was. I actually look forward to preparing my food and I’m enjoying cooking for the first time in my life.

Thank you so much for your emails and support. Your program is a winner.

 

Cynthia Bertini

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

30 Day Challenge

Bethany Testimonial

July 11th, 2017 | Testimonials

Chad and Brenda,

Wow!! I can’t believe that 30 days are over. It has been great, if not perfect.

My name is Bethany Bennett and I am 42 years old from Spencerville, OH. I lost about 20 lbs. over the 30 days. More than that, I feel different. The first thing I really noticed was how quickly my hair and nails were growing. Then I realized that I would wake up in the morning energized and I had not gotten up at all throughout the night.

That was unusual as I am accustomed to getting up several times throughout the night. I did struggle in the beginning with being tired in the afternoons. Not just sleepy, but I could not keep my eyes open tired. I know you tell us not to track calories, but I did for a few days. I realized that I was only eating about 700 calories a day. I know that is not good and I realized I am not getting enough of the good fats.

I loved all of the veggies I was eating. I love the 2 strawberries I would eat in my salad but it just wasn’t enough. That was when I tried the bulletproof coffee. It helped tremendously. I did not feel as hungry and did not need the naps.

I did a major cheat on day 8 and learned a lot about myself. I was stressed and tired and succumbed to a doughnut. It tasted terrible and the result was a messed up intestinal system for three days. No more doughnuts here. That just showed me how terrible they truly are. Sweets are no longer a temptation. A few strawberries or blueberries in a salad satisfy that sweet craving for me.

I have a long way to go to be healthy. I know that I did not get to this state in 30 days and I am not going to get out of this state in 30 days. BUT – it was a great start. As someone who has been obese my whole life (my mom put me on a diet in kindergarten), I needed to learn new habits and ways of eating. I plan to continue with the Paleo way. I want the next 30 days to be better than the last.

Thank you for investing in sharing your knowledge with other people. This has been transformational and life changing for me. Many blessings on both of you!!

 

Bethany Bennett

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

30 Day Challenge

Mary Testimonial

July 10th, 2017 | Testimonials

Chad & Brenda,

Your emails over the last 30 days have been great!

I spent a couple of months prior to signing onto your 30-Day challenge cooking from the 21-Day sugar detox cookbook, so I was familiar with the concept of introducing healthy fats and cutting out grains certain starches.

I bought the water filter you recommended and actually notice improvement in my energy level. I like your helpful tips in regards to not drinking liquid at meals. I am now mindful of chewing my food more!! I also now drink a large glass of water upon waking. I have a container of the filtered water in my bathroom and drink 12 oz. first thing.

I plan to continue for another 30 days and will incorporate the meal plans you sent. I like your suggestion that the recipes do not have to be followed exactly. What I am trying to do is grasp the formula of the diet and make it into one that works for me on my busy lifestyle

All the best,

Mary Roberts
Carlisle, MA

 

==> Discover How You Can Transform Your Life In 30 Days

 

 

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