Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
12 Jan

Contest: Ask Me a Question. Win Books and a Primal Essentials Kit.

win2The Prizes:

What are three of your favorite Primal Blueprint Publishing titles? Want a copy of  The Primal Blueprint, the book that started it all? Or would you like to try out one of our newest releases, like Fruit Belly, Primal Prescription, or Primal Endurance? Perhaps you’re looking to expand your cookbook library… the choice is yours! Today’s winner picks any three books from PrimalBlueprint.com!

Primal Essentials Kit Sun. Soil. Oil. Get all your bases covered with this elegant solution to the daily challenges we face living with our hunter-gatherer genes in a completely modernized world. Today’s winner will receive a bottle of Primal Sun (vitamin D), Primal Probiotics and Primal Omegas.

The Contest:

Today’s contest is a piece of cake. Simply leave a comment below asking me your 21-Day Challenge questions. Need some advice? Struggling with something? Anything? Let me know in the comment board. Just make sure that your questions are related to your 21-Day Challenge in some way. I’ll be answering as many questions as I can in this coming Monday’s Dear Mark post.

Replying to questions with answers also counts. This is a community effort, so share your tips and tricks with those in need of some help and you’ll also be entered to win.

Contest Deadline:

Midnight tonight, January 12th.

Choosing a Winner:

One commenter will be chosen at random.

Eligibility:

Anyone in the world can enter, though this prize may only be available to U.S. contestants. In the case of an international winner, substitute prizes of equal value will be shipped.

Other Important Info:

  • Remember to use your real email address in the comment board. If you don’t we won’t have a way to contact you.
  • Multiple comments won’t get you multiple entries. But by all means, ask or answer away.

To track all the contests visit the 2016 Primal Blueprint 21-Day Challenge Contest Page for daily updates.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. SInce it is winter and cloudy in the Midwest most of the time, what are some ways we can get the good effects of the sun with NO sun?
    Thanks, and so excited about this year’s challenge, this is going to be the best year yet!!!

    Chris wrote on January 12th, 2016
  2. What advice do you have for night eating? I can eat 100% primal all day, breakfast, lunch, and dinner. I can even plug in the nutrition for the day and verify that I’ve gotten enough calories and nutrients. But after dinner / later in the evening I crave sweets like crazy! My carbs are consistently in the 80-100g/day range, so I don’t think I’m too low on those.

    Michelle wrote on January 12th, 2016
    • Frozen berries works for me.

      Also, a lot of the late night sweets cravings are more of a habitual craving than an actual request from the body. I find the cravings get consultant/stronger if I act on them 3 days in a row. Try cutting it out for the challenge and see what happens.

      Matt

      Matt N wrote on January 12th, 2016
      • Thank you, I will give that a shot!

        Michelle wrote on January 12th, 2016
    • I’m not Mark, but my experience has been that sweets of any kind (including dark chocolate, honey, artificial sweeteners, fruit juice, etc.) can keep cravings alive and well indefinitely. Try eliminating ALL sweets for a few weeks, although it could take longer. Brutal, yes, but eventually you should be able to train your brain to stop going into “crave mode” every time you take a bite of something sweet.

      I'Shary wrote on January 12th, 2016
    • I have been making Mark’s “tumeric tea” at night to help with my sweet tooth. I tweaked it a bit and added some cinnamon and nutmeg. It is just what I need to sip on to fill like I’m having something I shouldn’t! : )

      Amanda S. - Newnan, GA wrote on January 12th, 2016
    • Don’t watch television find a place for reading and not eating and stay there reading before you go to sleep,

      Jack Lea Mason wrote on January 12th, 2016
    • I recommend saving all your allotted carbs for later in the evening when you crave them. Carbs in the morning can cause you to crave them later in the day and also affect your ability to burn fat. This article explains it well: http://primalpotential.com/carbs-at-night/ . In a book I have read recently, called Engineering the Alpha, they claim that eating carbs at night can increase the growth hormone you produce while you sleep.

      Chris wrote on January 12th, 2016
    • Try coconut butter. After going a couple weeks without sugar, it tastes incredible. Just a little half spoonful is enough for me.

      Scott wrote on January 12th, 2016
  3. Mark,

    I struggle to get my kids (4yo twins) to eat meat or vegitables. The only meet I can guarantee my son will eat is bacon and pepperoni. My daughter will eat a piece of chicken occasionally. They eat fruit out the wazoo, and breakfast is always grain heavy (after 4 years primal I’m still alone in my quest for optimum health), but I can sneak in a berry “pancake” (100% egg) once or twice a week. I worry that they aren’t getting enough protine though.

    My question is whether I should stress about it. I fell like the battle is not worth the reward at this time; eventually they might just follow my lead, but until then, should I be more diligent in getting them aligned primally?

    Matt

    Matt N wrote on January 12th, 2016
    • I feed my 2 year old son a smoothie for breakfast, to get veggies in. Here is the recipe, to him it tastes just like a milkshake. If your kids are more used to “junk food”, you might skip the avocado or only use 1/4 until they are more used to it.

      Smoothie
      1 cup kefir (could use yogurt, or coconut milk if dairy free)
      1 scoop Greens Powder (I use Amazing Grass Kidz, it comes in two flavors)
      1 Cup Kale or Spinach (these are mild tasting, don’t use lettuce)
      1/2 Avocado
      1/2 Banana
      1/2 cup Berries or Cherries

      For meat, my son also is picky about meat. He will eat meat if I slab some primal mayo on it.
      Another way to get him to eat meat and eggs, is to make fried rice. Mark says rice is a “safe starch”. So I use just a bit of rice, and a bunch of egg and meat.

      Michelle wrote on January 12th, 2016
    • With kids that young and an unsupportive family that’s still SAD, it’s always going to be difficult to get them to eat healthy, let alone fully Primal. My daughter is 9 and while she’s made considerable progress in what she will eat, there are still days where we give her leftovers or a big chef salad while we eat whatever we planned to eat instead. Lucky me that she likes salad. My advice to you is, don’t stress about it. The stress isn’t worth it and it isn’t helping anyone. Don’t make it a fight, and don’t berate them with the fact that what they’re eating is “bad.” You won’t win, trust me, I’ve been there! Just keep offering different healthy things and leading by example, eventually they’ll come around, though it may only be one new food every few months. Celebrate those little wins. Like the one time my daughter said “ugh, broccoli, I hate cooked broccoli,” and then when we gave her one piece of steamed broccoli drowned in melted cheese, coerced her into trying “just one bite,” and then she tried it and begged for more, to the point that we ended up giving her some of ours too! Experiment like that, see if you can try things in new ways. If the kid likes bacon, maybe he’ll eat a chicken kabob that’s been wrapped in bacon. Maybe he’d eat Brussels sprouts sautéed with bacon. I found a recipe online for paleo chocolate zucchini muffins, my daughter loved them, she had no idea she just ate like half a zucchini! Try sweet potato fries instead of regular fries. Make one night a week “cookbook surprise” night, let them look at the pictures in a primal/paleo cookbook and choose a recipe for dinner. Switch to gluten free pasta or bread, it’s not Primal, but at least it’s closer, usually they’re made from rice, tapioca and potato flours instead of wheat. Any little thing like that, if it works, it’s a win. If it doesn’t, no big deal, move on to the next one. Over time, you’ll get more and more wins, which then replace more and more SAD foods, until one day you’ll go an entire day with them eating Primal the whole day, without them even realizing it. Stealth ninja Primal dad!

      Rambler wrote on January 12th, 2016
    • My son is nearly 3. We got into a really bad habit of offering him a PB&J or a grilled cheese sandwich when I was making a dinner that we thought he wouldn’t eat (and half the time, he didn’t want to eat either of those options!) We have since changed our philosophy – he gets small scoops of whatever we are eating for dinner, plus we usually add a little extra fruit or greek yogurt. We don’t stress if he eats or not. If he is hungry, he will eat what is on his plate. If he is not hungry, he doesn’t eat (and isn’t offered any other options). We usually save his plate and if he told us he was hungry later, he would be offered his dinner plate again. Seems to be working so far – we see him eat consistently better than other kids his age. (To be fair, he is a little behind in language development, so he never really tells us he doesn’t like certain foods or won’t eat something.) He also loves Daddy’s shakes – made with fruits and veggies, peanut/almond/cashew butter if we are worried about adding some calories, & protein powder.

      Andrea wrote on January 12th, 2016
  4. Hi! I am reading Primal Endurance right now, as I am interested in doing a few endurance events this summer/fall. However, the first “phase” is building the aerobic base and suggests not doing any weightlifting etc. I enjoy doing Crossfit type workouts – should I stop doing those during this aerobic building phase? I feel I make more progress in my goals when I am lifting as well as doing cardio. I’m also doing the 21 day challenge – how do I account for NOT doing any weights at this time? Thanks!

    Diane Mac wrote on January 12th, 2016
    • I have the same question.

      My goal for the 21 day challenge is to finally get a routine down with lifting heavy things and sprinting. But, I am currently working my way up to a 10K at the beginning of April and I’ve been doing aerobic training with a heart rate monitor for the last month or so (haven’t been much of a runner before this; more walking and hiking).
      Can I be successful with the aerobic training while also doing LHT and sprinting?

      Thanks Mark!

      Janet wrote on January 12th, 2016
  5. Mark,
    I have been primal a while now but I was having problems shedding subcutaneous (hope I spelled that right) body fat. Recently I have switched to a very ketogenic approach restricting my daily carb intake to 30 grams or less (mostly less) a day. Question: Since I am doing this, what is your feeling on carb backloading or reloading-would it help at all. Thanks for your time buddy!

    Lex Martin wrote on January 12th, 2016
  6. Mark,

    What is your suggestions if one feels that they are Leptin Resistant? Should one stick with a very low carb regiment, or should a carb reloading be considered to reset the Leptin output? BTW I love the cookbooks and the weekly recipes! It’s easy to be a Primal foodie with all of the delicious suggestions!

    Nancy Darrow wrote on January 12th, 2016
  7. How often do you switch things up vs maintaining a routine? Even within this 21-day challenge, I find myself making sure I keep to a fairly regular schedule to make sure I eat healthy and get a good amount of sleep.

    But I’m worried about monotony setting in where I’m less “responsive” when there are disruptions to the schedule – late night event I want to attend, etc.

    Don wrote on January 12th, 2016
  8. Hey Mark!
    Thanks for the awesome challenge season again!

    What is your opinion of the efficacy of moringa leaf for lowering blood glucose levels?

    Thanks for all you do!

    Brian wrote on January 12th, 2016
  9. I live in Canada, and sunshine is in short supply during the fall and winter months. I have been taking Vitamin D and using a SAD light at my desk at work. Is there anything else I can do? Also, how much skin should be exposed to get the benefit of 15 minutes of sun? I plan to go skating for my fun activity on Sunday, but with bundling up for the weather there won’t be much of me in the sun…if the sun manages to make an appearance.
    Thanks Mark
    Grok on!

    Dawn from the Frozen North wrote on January 12th, 2016
  10. I discovered Primal 6 years ago, and dove in headfirst. I dropped 50 pounds in about 5 months, and really loved the lifestyle. Over the past 6 years, I’ve crept back into a SAD lifestyle and have regained those 50 pounds. I’m getting back into Primal thanks to the 21-day challenge, but I’m finding it harder to get back on the Primal bandwagon, and start seeing that weight loss. Any tips on kickstarting when you’ve done Primal before? My biggest issue is sugar and the motivation to get my exercise in.

    Jubilance wrote on January 12th, 2016
  11. Mark,

    I’ve found that going low-carb tends to spike my LDL-C from around a norm of 70 up to 120 (with a corresponding LDL-P of 1,300). The LDL-P number is concerning, but I am loathe to give up low-carb Primal. Should I be concerned?

    Thanks,

    Aaron

    Aaron wrote on January 12th, 2016
  12. Is it better to eat locally/seasonally or focus on getting a variety of foods? For instance, is it preferred to eat roots and tubers for the winter in the northeast rather and save leafy greens and other veggies for the spring when they are in season? Any thoughts on this would be terrific!

    Michael wrote on January 12th, 2016
  13. So long as the overall volume and intensity level of physical effort wouldn’t put one into chronic cardio/ black hole zone, and appropriate rest is accounted for, should daily “play” be acocunted for in any specific way during the challenge?

    Personally, I’m asking if it’s ok to continue with the wrestling practice schedule I had before the challenge started, in which I had been tapering effort and participation to recovery based on both intuition and HRV scores?

    Chad Clark wrote on January 12th, 2016
  14. Can you please share some tips on sneaking greens into my diet? I’m willing to eat them for health’s sake, but so many greens taste very bitter to me.

    Susanne wrote on January 12th, 2016
    • I second this question. I also wonder how important leafy greens are in the context of a diet including plenty of other vegetables. I just recently acquired a taste for broccoli (it used to make me gag) and can eat a pound of it in a day, but can’t stand leafy greens. So bitter.

      TF wrote on January 12th, 2016
      • I add leafy greens into my midday egg scramble or omlette. Just chop a few leaves of fresh organic chard, spinach or kale, saute in grass-fed butter & a bit of coconut oil until soft (add onions, peppers, &/or squash, too, if desired), then add 2 or 3 whisked organic eggs with herbs, & cook as desired. I top my hubby’s omlette with raw cheese, and mine with salsa. Scrumptious!

        Barbie wrote on January 12th, 2016
  15. My schedule at work requires that I stay up into the night. You’ve talked about using temperature changes for circadian signaling. Do you have any specific advice for how to go about that??

    Jackson wrote on January 12th, 2016
  16. Hi Mark,
    I have a 8 month old, a new job, am in graduate school, and am trying to complete the 21 day challenge. As a personal addition to the challenge, I am trying to incorporate a 24-hour fast one or two days a week (dinner to dinner). I’ve had success fasting before, but stress is at an all time high these days. I’m wondering if I’m doing more harm than good by stressing my body a bit further by not feeding it, or if, by relying on my energy stores between my waist and my belly button (aka my love handles), I am actually taking some of the stress off my body. In short, does fasting help or hurt when dealing with periods of very high stress?
    Thanks,
    Sam

    Sam wrote on January 12th, 2016
  17. Hey Mark: It seems like the elephant in the room is the physiological effects of cannabis as it’s never mentioned. I would specifically like to know its effect on appetite as I can’t find much in the way of specific data on the subject elsewhere and I bet you could definitely spell it out for us.

    Gary wrote on January 12th, 2016
  18. When trying to increase sleep during these 21 days, is it better to stick with routine or to get it how you can, when you can? If I have a chance to sleep until 10 on the weekend, should I do that, or should I keep waking up at 6:15 to try to normalize my rhythms?
    -Sam

    Sam wrote on January 12th, 2016
  19. What are some easy ways to get calcium without dairy? Dairy triggers serious skin issues such as acne for me. I try to eat lots of almonds, greens, and broccoli, but I find myself full before hitting the recommended amounts of calcium. On normal days, I hit about 70% of the DV. Second question: is it possible my body is telling me that I have enough?

    Liz wrote on January 12th, 2016
  20. Hi Mark,
    I’ve been primal almost 4 years and have followed the protocol almost 100%,except the last 3 months. Somehow after having a hernia in September I have fallen off the wagon and have consumed a tremendous amount of sweet things although still no grain products. My hernia is fixed and healed to date, and I joined the 21 day challenge to get back on track. My question is, is there enough potato starch in primal flora to initiate a gout attack as I stay away from nightshades? I have tried primal flora on numerous occasions and feel an impending attack in feet , so I quit.

    Terry wrote on January 12th, 2016
  21. Good day Mark!
    Question for ya. I’m a young man (24) who’s always survived off of little sleep. As long as I got 6-7, I’m good. I’m trying to give more of an effort to get 8 hours of sleep, but I keep running into some issues.

    – If I go to bed early enough for 8 hours, I ALWAYS wake up around 3 or 4 hours later. I generally use the bathroom at this time and in a weird way, I look forward to this as a sign that I did go to bed early enough. But still, waking up early when I try to sleep is odd, right?

    – I wake up after 7 hours of sleep anyways. And this time when I wake up, it’s difficult to fall back asleep because my body just feels awake at this time.

    So, given my case, would 8 hours be the number to shoot for or should I just go for 7 since it seems I get 7 hours regardless?

    Eddie wrote on January 12th, 2016
    • Eight hours of sleep is the conventional recommendation, but in reality, people’s needs vary a lot; and age is factor in that. Infants sleep much more than that, for example.

      Of more importance than the number of hours you sleep each night is how you feel on awakening. Do you feel well rested? Are you refreshed and feeling ready to face your day? If so, then you’re getting enough sleep. Since you say your body “just feels awake” after seven hours of sleep, go for that and don’t worry about it.

      inquisitiveone wrote on January 12th, 2016
  22. Hi Mark!

    I have a question regarding severe inflammation. I have struggled for the last few years with extreme knee swelling and pain (I am about 70 pounds overweight at 5’2″) as well as generalized joint pain. I have been to doctors, ortho doctors, etc, had MRI’s, X-rays, arthritis tests, you name it, but they can’t find anything “wrong”. My regular doctor just told me to lose weight and it will correct itself, but I feel sure my diet must be the culprit. I started the 21 day challenge yesterday, and although I want to lose the weight, I really look forward to just getting rid of this joint inflammation. It is affecting my quality of life. I am only 46 and feel 90! I have 5 beautiful grandbabies age 3 and under, and I have a hard time even getting down in the floor to play with them because my knees are so bad. I cannot sit indian style anymore because of my knees. What tips do you have for me to help get this under control. I have noticed that my knees seem worse any time I have any dairy or tomatoes. Thanks! I am looking forward to changing my life!

    Amanda S. - Newnan, GA wrote on January 12th, 2016
    • I meant to ask specifically.. what do I need to tweak / change or focus on in the 21 day challenge regarding food choices to help with the inflammation?

      Thank you!

      Amanda S. - Newnan, GA wrote on January 12th, 2016
      • The whole primal lifestyle should greatly reduce inflammation. Sugar and seed oils are the greatest culprits. And if dairy and tomatoes make you feel worse, reduce those as much as you can. Maybe try to go nightshade-free (tomato is a nightshade, and if that bothers you, other nightshades might as well – potatoes, eggplants, peppers). It reduces the number of foods you can eat quite a lot, but you may be able to re-introduce them once you’ve lost some weight (which will reduce the strain on your knees) and your body has had time and opportunity to heal.
        Best of luck to you, Amanda!

        Linda wrote on January 13th, 2016
        • Thank you, Linda!

          Amanda S. - Newnan, GA wrote on January 13th, 2016
      • Amanda – I have a “bun” knee that hurt for years, but stopped hurting completely about 2-1/2 weeks after giving up bread and pasta. If I “slip” more than twice in a week or so, it starts hurting again, reminding me to not consume those grains! This may work for you if you’re still eating grains regularly…

        RichardH wrote on January 25th, 2016
  23. What are the best or closest ‘sprint’ alternatives to running?

    Don’t get me wrong, I love doing hill sprints in the summer, but heavy breathing when it’s 10°s is downright unpleasant.

    Mike wrote on January 12th, 2016
  24. I’ve recently started “rucking” — aka, walking with a weighted backpack. I’ve had some success at weight loss but are there other considerations I should take into account. For example, my knees and feet have felt sorer than usual after rucking (I had been walking the same amount regularly), is that something I should be concerned about or will it go away as I get used to it?

    Paul wrote on January 12th, 2016
  25. How often should I take my weight? I’ve been measuring it each day for three weeks and I find the measurements sporadic and alarming, sometimes varying by 2 lbs day to day. Obviously, my food and water consumption is effecting the number, but I try to take the measurements each day in the morning without any clothes on. Should I even be taking weight? I don’t care about the number, but I’ve always seen it as a way to measure progress. What are your thoughts?

    Matt wrote on January 12th, 2016
  26. What do you suggest for those of us living in places like the pacific northwest, where we have over cast rainy days that we can’t get 15 minutes of direct sunlight in on a regular basis?

    Celeste wrote on January 12th, 2016
  27. And I will add I do take vitamin d supplements but I still get back blood test results showing low d

    Celeste wrote on January 12th, 2016
  28. Did far-north grok eat many vegetables in the winter months?

    Lynn wrote on January 12th, 2016
  29. Hello,

    Will there be other 21 Day Challenges this year? Can these be started at other times other than now (like if I wanted to do this once per month)?

    Jeff wrote on January 12th, 2016
  30. Since I have mostly (non-southern) European ancestry, I hope my body’s not expecting super-direct sunlight all year round. You’ve mentioned the advantages of eating seasonally, but have you seen research about sun (and vitamin d) cycling? Using what light there is for circadian rhythm, of course, sounds like a solid bet, but I’m curious about basically not worrying too much about the rest now.

    Michael wrote on January 12th, 2016
  31. My biggest challenge is having a spouse that insists on pizza and pasta and every kind of processed convenience food contrary to a primal lifestyle. Failure in the primal challenge is eminent as the Pantry Purge is immediately restocked with kettle corn, brownie bites and other quick satifaction junk. I try to keep it positive and say it’s just 21 days and you will feel better. But I’m consistently faced with passive-aggressive resistance. “Just because you don’t want to eat it doesn’t mean we can’t”. I worry about the health effects on my children. They are open to eating and living primal but it’s extremely difficult when their mom sees it as denying them goodies instead of being more healthy. I think PRSS (Primal Resistant Spouse Syndrome) is one of the greatest challenges to this community.

    Jack Lea Mason wrote on January 12th, 2016
    • I completely agree with you, Jack. Not having a family that is 100% Primal is the number one reason I fall off the wagon as well – my wife is constantly buying chips and stuff because SHE wants them, she thinks it’s too much work to cook regularly, or doesn’t think the kids need to lay off the stuff. I think my kids would be on board if both my wife and I went 100% Primal.

      Jamie Fellrath wrote on January 12th, 2016
    • Jack, my family isn’t Primal/Paleo, although they’re doing better about their food choices. Initially, when I went Primal, my spouse took up pie-making because I wouldn’t do it any more. Fortunately, his efforts weren’t all that appealing, so I didn’t have a problem with avoidance. However, I’ve made pasta that I didn’t eat and bought pizza that I didn’t eat. I even made bread that I didn’t eat. (BTW, kneading bread dough is excellent exercise for the arms and shoulders.) Meanwhile, It all boils down to willpower on your part, even if you have to cook all your own meals. But your wife should have the right to eat as she pleases.

      Regarding your kids, you can gently influence them just by talking to them about how you prefer to eat and why. You might not see immediate results, but your words will stick to the “flypaper” because kids are so impressionable.

      Shary wrote on January 12th, 2016
      • Good advice Shary,
        When she brings home pizza I go out for Thai or sushi. I also make large portions of primal soups and stews. I can them in pint mason jars so there are always other budget meal options. The problem is not the will power is the negativity and lack of support. As for my kids, I try to lead by example. On burger night I have mine over a salad of burger fixings. On pasta night I just have meatballs and a side salad. My daughter complains of tummy aches and naturally avoids bread. She eats the tomato and cream cheese off the English muffin and leaves the muffin. To get her to eat more, her mom prepares the muffin with butter and a heap of jelly. She has read Paleo Girl and understands the benefits of real food. Her favorite after school snack is homemade kimchi. If I didn’t make it and serve it to her, her only options would be some pre packaged junk food, advertised as low fat, in People Magazine. I guess my question to Mark was, what are effective approaches to influence a paleo resistant spouse.

        Jack Lea Mason wrote on January 13th, 2016
        • I, too, would be interested in Mark’s answer since my spouse is somewhat Paleo resistant. He was diagnosed as being pre-diabetic about a year ago, and that got his attention. He has since cleaned up his eating habits quite a bit. However, it has my experience that you can’t really change someone who doesn’t want to change.

          We have an agreement at my house: “If I make it, you eat it. Otherwise I refuse to cook for you.” This way my spouse and adult son (who lives with us) get plenty of Paleo foods. They also eat non-Paleo stuff, including occasional junk food, but they like my cooking, so those occasions have become fewer.

          Shary wrote on January 14th, 2016
  32. I am a high school student experimenting with different breakfast options to maximize my mental performance throughout the day. Currently hard boiled eggs take the crown for their high tyrosine content as well as acytocholine and vitamin D. However, despite toting so many health benefits, does this make it a universally beneficial food or can eggs be detrimental to some as a staple morning food due to genetic differences and allergies? The reason I ask this question is because I feel no dramatic difference in mood level and cognitive ability than I do when eating seaweed or meat for example. What would you recommend for breakfast(something realistic for any socio-economic background)?

    PrimalMeadowcroft wrote on January 12th, 2016
  33. What are some coping strategies for dealing with a spouse who refuses to go primal and thinks they are doing you a favor by buying you desserts?

    Damien Gray wrote on January 12th, 2016
  34. What are the best bodyweight exercises for someone with joint damage? I have Ehlers-Danlos Syndrome Hypermobility and am having trouble finding anything but walking that doesn’t make me feel worse.

    Mommaofmany wrote on January 12th, 2016
  35. I’m a work-at-home mom and have embraced the whole Primal cooking thing; I’ve got foods down to almost a science now, except for two areas: portable shelf-stable snacks and breakfasts for family members who resist anything BUT “breakfast carbs” for breakfast. Older Child is out of bed at 7AM, out the door at 7:40, and isn’t a fan of “supper leftovers for breakfast.” (I’ll happily chow down on cold soup from the night before, but I’m also not almost-14. LOL) On a good day she’ll accept a grain-free porridge or even a bowl of yogurt (I make the stuff by the gallon!), but most days she just wants basic cereal. (At least it has almonds in it. *sigh*)

    In the same vein, her lunch is really late this year and she started packing Luna bars in her lunchbox so she can grab a bite between classes to get her thru the period before lunch (she’s in the same classroom 2 periods in a row, then lunch, so she does this between those 2 classes.). There’s no real way for her to eat, say, a cup of yogurt or a hardboiled egg or even a half-sandwich or wrap in the madness that is a middle school hallway while kids change classes, and she’s been asked to NOT eat in the classroom (food allergy concerns). I could really use some ideas on how to address these two areas.

    CrunchyMama wrote on January 12th, 2016
    • I have found making breakfast cereal is easy and my two kids love it with our raw goat milk or homemade yogurt. I do go through the effort of soaking and drying all our nuts but I know you can buy them soaked if you want to spend the extra money and save yourself the time. My cold “cereal” is mostly chopped nuts embellished with shredded coconut, raw cacao nibs and a small amount of dried fruit to add just a bit of sweetness. In the summer I’ll use fresh berries. Sprinkle with cinnamon too. You can play with different combinations of ingredients in single serving batches until you find one she likes then make a big batch she can help herself to in the morning.

      You can do the same with homemade snack bars. There are lots of recipes on line, like primal protein bars. I avoid the recipes that use lots of dates to hold it together (too much sugar) and go for the ones that use coconut butter and coconut oil with a small amount of raw honey as the glue. I make a pan of these regularly and they make a great, quick snack. Something like this would make a great Luna bar replacement.

      Alison wrote on January 14th, 2016
  36. Living in Canada wondering what the effects are of sun if behind glass?
    Sitting at home in the sun or in the car, does a longer exposure behind glass get me anywhere close to the 15 mins of sun?

    Jon wrote on January 12th, 2016
  37. I’m on day 3 of living the Paleo lifestyle. I think I have felt every emotion possible in these last 3 days, but hoping to keep it up and one day be a success story!

    Samantha D wrote on January 12th, 2016
    • As much information as there is, I also wonder about the sunlight equation. As I type this we are getting yet another snowstorm, and I arrive at work in the dark and leave in the dark. Does diffused light make any difference at all?

      Samantha D wrote on January 12th, 2016
  38. What are some Breakfast ideas for kids. In the AM we are constantly rushed trying to get the kids up at 6:00AM and out the door for school by 7. Including us two Adults getting ready. Recently we found out that both our Daughters are allergic to eggs. They both hate Bacon (I’m not sure how that is possible)
    We live in Georgia so especially now we are limited on berries and some other fruits that just aren’t in season or stocked locally.
    I have done smoothies in the past, but not a huge fan of the huge influx of sugar from the fruits.

    Jason wrote on January 12th, 2016
    • I hear your pain as I am also newly allergic to eggs.

      I rely a lot on avocados (I do love bacon or sausage with them), smoked salmon, occasional fried leftover baked potatoes.

      Leftover soup is quick, and easy to slurp down while you’re getting ready. In fact, I eat leftover dinner most of the time. It grows on you and doesn’t seem weird, trust me!

      Good luck!

      Rosanna wrote on January 12th, 2016
    • Can they do dairy? My current breakfast staple is 10% fat greek yogurt with seasonal fruit (mostly apple at the moment), coconut flakes, and/or nuts, cacao nibs etc. Fills me up and keeps me going until lunch (about 5 hours after breakfast, no mid-morning snacks).
      For smoothies, you could also try a coconut milk / avocado combo with (for example) cacao or berries. Lots of good fat from the coco/avo, not too much sugar, very filling.

      Linda wrote on January 13th, 2016
  39. What if during the 21 days you get sick, have to do some unexpected overtime at work, or anything else that gets you seriously sidetracked for a few days. Do you continue where you left off on the 21 days, or is it best to start over again?

    Steve wrote on January 12th, 2016
  40. do you subscribe to the “8 glasses of water” or “drink half your body weight in ounces” or do you think its better to focus on high-water-content foods and nutritious drinks like bone broth and kombucha?

    Thanks for all your amazing work!

    Elisa wrote on January 12th, 2016

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