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Ask a Health Coach: How to Reach Your Goals More Easily

Hi folks, if everything feels more challenging right now, you’ll definitely want to check out this week’s post. PHCI’s Coaching & Curriculum Director and seasoned health coach, Erin Power, is here to show you how to achieve your goals with less force and more flow. Got a question for our health coaches? Drop it in the comments below or over in our Mark’s Daily Apple Facebook group.

Jason asked:
“Nearly every day, often in the late afternoon, I get so tired I can’t do anything (whether it be work, socializing, or exercise). Still, instead of surrendering to a nap, I try to force myself to do something. Do you have any tips for these situations?”
What if, instead of forcing your body into doing something it doesn’t want to do, you actually did the thing it wanted you to do?

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The #1 Gift You Can Give Yourself This Year

There are some amazing story-tellers out there in the world, on the television, in the newspapers, on social media. Omnipresent narrators with an authoritative command of language and imagery and sound and special effects that wield supreme confidence. Doesn’t matter if the stories they tell are largely fictional. They sound and look good so we believe them. We can’t help but pay attention and give them credence even if we tell ourselves we don’t.

For you are a story-telling hominid. It’s in your DNA. You respond to stories—on a guttural, instinctual level. You perceive your daily existence as a story unfolding into the future and stretching back through time. We are vulnerable to the power of stories.

And so for this holiday season, this Christmas, or winter solstice, or whichever one you follow, give yourself the license to tell your own story.

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Cornish Hens with Gluten-free Gravy Recipe (with Air Fryer Option!)

We’re all about easy meals here at Mark’s Daily Apple, but sometimes you want to step it up and make something a little special. Who says you can’t serve an impressive meal that’s also simple? Here, we made air fryer cornish hens over mashed root veggies with a side of roasted Brussels sprouts. It’s easy to prepare and is a step up from your typical weekday fare.

Here’s how to make it.



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New and Noteworthy: What I Read This Week—Edition 158

Research of the Week

How personalities changed during the pandemic.

The Celts arrived in Britain in the mid-to-late Bronze Age, introducing both language and lactase persistence that still persist today.

Fewer grazing animals, more fires.

Mammoths lived longer than the fossil record would suggest.

Night workers have healthier circadian rhythms and glucose control when they eat during the day.

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Ask a Health Coach: Intolerances, Electrolytes, and Epigenetics

Hi everyone, this week we’re excited to have board-certified Health & Wellness Coach, Chloé Maleski here to answer your questions. She’ll be talking about the validity of food intolerances, how to make the first few weeks of keto more manageable, and why genetics don’t have to dictate your health. Got a question for our coaches? Drop it in the comments below or over in the Mark’s Daily Apple Facebook group.   Vlad asked: “I think I might have an almond/nut allergy or intolerance. When I unknowingly eat products that might have almond flour, 24-48 hours later I experience what feels like a head cold (runny nose, cottonmouth, drowsy, fatigue) for a few days along with some bad gas. Does this even exist? Is it common?” From a Primal point-of-view, nuts can be a great addition to most diets. Nuts are satisfying, satiating, and have healthy fats, decent protein, and nominal carbs. If you can get past the phytic acid issue (I know I can), they’re a near-perfect food — except for folks with a nut allergy or intolerance. Which sounds like what you might be dealing with. According to this research, 1.1% of the general population (that’s about 3 million Americans) have a tree nut or peanut allergy. And yes, peanuts are more accurately a legume, but that’s not the point. The point is this, most people have been taught to completely disregard any and all physical, mental, and emotional symptoms they’re experiencing. They’re so busy operating on autopilot (and likely having some of the symptoms below), trying to do what’s “right” versus noticing what’s right for them. Common food intolerance symptoms include: Bloating Stomach pain Gas Diarrhea Migraines Headaches Brain fog Runny nose Fatigue Common food allergy symptoms include: Hives Swelling Congestion Difficulty swallowing Itchy or tingly mouth Shortness of breath Nausea or vomiting Anaphylaxis (which is potentially life-threatening) Instead of tuning into these symptoms, most people flat out ignore what’s going on, or chalk them up to something else. Let this be your friendly health coach reminder that no one knows your body better than you do. Not your primary care doc. Not your spouse. Not even the most seasoned health coaches. Also, and I know this one can be tough to hear, not all dietary approaches are right for all people. This is a huge block for people who are following their diet du jour, faithfully keeping tabs on which foods are “good” and which are “bad” and having no clue why they still feel awful. You have a unique metabolic expression. Meaning, what works for someone else might not work for you. And vice versa. If I were you, I would eliminate almonds, almond flour, and anything made from them for 2-3 weeks, including almond milk, protein bars, and paleo cakes and cookies. (Just FYI, if you have an actual nut allergy, I would eliminate those foods for good.) After 2 or 3 weeks are up, reintroduce your favorite almond-based products. And not just a bite … Continue reading “Ask a Health Coach: Intolerances, Electrolytes, and Epigenetics”

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7 Herbal Alternatives to Hormone Replacement Therapy, or HRT

For many women, menopause can introduce new health challenges. In addition to the symptoms that perturb basic quality of life like hot flashes, headaches, night sweats, and irritability, menopause is also associated with higher risks for serious health concerns like osteoporosis, cognitive decline, and metabolic syndrome. This has made the standard treatment for menopause—hormone replacement therapy, or HRT—a multi-billion dollar business.

A few weeks ago, I explored the benefits and risks of HRT. It has its merits certainly, but it’s not for everyone. Today’s post is for those people who want to try something else. Say you’ve waded through the morass of HRT research and would prefer a different route. Or maybe you’ve actually tried conventional or bioidentical HRT and found it just didn’t work for you. Whatever the reason, you’re probably interested in using “natural” products if you can swing it and if it’ll actually help.

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