Hey folks, Board-Certified Health Coach Chloe Maleski is here to answer your questions about becoming a health or fitness coach. Considering a career change or side gig? Ready to take your Primal knowledge to the next level? We’re here to cheer you on! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group. Patrick asked: “Primal eating, combined with exercise, has changed my life. You could say it was my personal pandemic project—made possible due to working from home. I’m considering becoming a health coach myself but work in a totally different field (accounting). I have no experience with science, nutrition, fitness, etc., outside of reading blogs like this one. I have ZERO experience coaching. Any recommendations for getting started? Is the Primal Health Coach program suitable for newbies? How long does it take to complete? Do you cover the business side or just nutrition? Hurray! So fantastic that you turned working from home into a life-changing, wellness-promoting project, Patrick! It really is true: Just a couple of years (or less) of consistent effort can change the state of our health and our life’s trajectory. Fantastic as well that you’re eager to take what you’ve learned and achieved to the next level. The Primal Health Coach Certification is an excellent way to make that happen. As a coach, I can attest that there’s a depth of knowledge that only comes from teaching and guiding others. Regardless of whether you make health coaching a new career, a side gig, or another project in self-learning and discovery, the training is transformative. Let’s take a look at your specific questions and cover the Primal Health Coach basics. Is the Primal Health Coach Certification for newbies? In short, yes! You do not need prior experience in coaching or prior knowledge of science or nutrition to enroll and succeed. Many established healthcare professionals and others with similar backgrounds do complete the certification as a way to boost their knowledge, enhance their credentials, and better support their clients and patients. That said, many others who join have little or no experience in the health and wellness space. Some are regulars here at Mark’s Daily Apple and simply want to take their Primal knowledge to the next level. Others, like you, are considering a career change that integrates what’s worked for them and how they earn a living. Others don’t know much about Primal eating and living at all (at least not yet!) but are attracted to the growing field of health coaching and the possibility of launching a thriving business they can do from anywhere. Not “just” nutrition One thing that sets the Primal Health Coach Institute apart from similar programs is that we understand the importance of solid nutritional and lifestyle knowledge AND that those alone are not enough to succeed as a coach or business. As you might expect, we cover Primal eating and living fundamentals, including the science behind why … Continue reading “Ask a Health Coach: How Can I Become a Health Coach?”
The post Ask a Health Coach: How Can I Become a Health Coach? appeared first on Mark’s Daily Apple.
Even as more damning data are coming to light, Pfizer and Moderna are both seeking emergency use authorization (EUA) for their bivalent COVID boosters for children. Moderna is seeking authorization for children ages 6 through 17, while Pfizer’s shot is…
A simple breathing exercise that strengthens respiratory muscles could be beneficial for the 47% of U.S. adults who have high blood pressure.1 The exercise, known as high-resistance inspiratory muscle strength training (IMST), worked so well that it ri…
The 80/20 principle has been a centerpiece of the Primal Blueprint approach and philosophy since the beginning, but I still get comments and questions about it. In case you’re not familiar, the 80/20 principle suggests that in the context of a full and earnest commitment to making health-promoting choices, conforming with the 10 Primal Blueprint Laws 80% of the time will yield a solidly healthy result. Many tell me how much they love the concept. It’s a feature that makes the Primal lifestyle possible for them. Others suggest that it leaves too much room for backsliding. Still others find it confusing—does it mean living 100% Primal only 80% of the time and partying it up that other 20%? Or does it mean living 80% Primal 100% of the time? (The answer is neither, as you’ll see.) I love having these kinds of discussions within the community. Your perspectives help me to continue to grow and evolve my thinking even after all these years. So let me share my perspective on the 80/20 principle, and I encourage you to share your own thoughts in the comments as well. Just because I’m “the Primal guy” doesn’t mean I get to dictate how you interpret what it means to live Primally, nor how you embody these teachings in your own life. It’s obviously a general principle and, as such, it’s intended to mean different things to different people. What Is the 80/20 Principle, And What Is It NOT? In short, the 80/20 principle is a rule to make Primal doable in the context of the modern world. It’s a feature that makes the Primal Blueprint a fully achievable, enduring lifestyle that reconciles with the grind and disruptions of daily life. Let me put it this way: the 80/20 principle is an acknowledgment that we’re adults who take full responsibility for every choice but occasionally find ourselves in circumstances that aren’t conducive to adhering fully to the Primal Laws. You should always have the intention to do your best, to aim for 100%. But you should not let your commitment to Primal living become a source of stress or anxiety, and you shouldn’t beat yourself up or throw in the towel when perfection isn’t possible. You have agency and reasoning skills, so you should be able to make conscious compromises. Perhaps you’re on vacation and really want the experience of sampling the local cuisine. For you, it’s part of the adventure. You authentically choose within the 80/20 principle to make the most of your hard earned adventure. (Personally, this is my favorite manifestation of the principle.) Maybe it’s a special anniversary or family gathering. You don’t use the situation as an excuse to wildly abandon your commitment to health and longevity. You loosen the strings enough to find the best balance between short-term experience and long-term goals. Sometimes the 80/20 principle is a matter of feasibility. Travel doesn’t always present the most ideal Primal options. A difficult period in your life (new baby, death … Continue reading “The Primal 80/20 Principle”
The post The Primal 80/20 Principle appeared first on Mark’s Daily Apple.
There is NO bad time to get a #COVID19 vaccine. Whether you are thinking about having a baby, currently pregnant, recently delivered your baby, or are breastfeeding, it is safe for you to get vaccinated. Protect yourself and your growing family: http…
Research presented at the 2022 Alzheimer’s Association International Conference demonstrated that eating breakfast cereal, frozen foods and soda could lead to cognitive decline and increase your risk of Alzheimer’s disease.1 The researchers were encour…
One of my favorite places on earth is the Ali’i Kula Lavender farm on Maui. I went there on a lark, not even expecting to enjoy it. My wife dragged me there on a trip years ago—she’s a huge essential oils fan and particularly lavender oil fan—and I fell in love. It’s acre upon acre of rolling hills covered in lavender fields, Buddhist shrines, meandering trails, and great views of the ocean. And always, in the background and foreground, is the fragrant scent of lavender. Any stress melts away (not that the stress is much an issue in Hawaii) and you’re perfectly content just wandering calmly through the fields. Every time you brush against a plant the scent intensifies and follows you for a bit. The stress-melting effects couldn’t have just been from the lavender—the walking, the fresh air, the fact that I was on vacation in Hawaii all played a large role—but the lavender was also a factor. But how? Are there ways to get those same benefits without visiting a lavender farm in the middle of the Pacific Ocean? Yes. Lavender oil, or lavender essential oil, contains the essence of the lavender plant—all the aromatic constituents that provide the pharmacological effects we see from the whole plant. The Benefits of Lavender Oil Lavender Oil Reduces Anxiety Lavender oil aromatherapy is one of the most common treatments for surgery or medical treatment-related anxiety. In dental patients nervous about treatment, lavender oil aromatherapy reduces anxiety. This is also effective in children with anxiety undergoing dental treatment. Other studies confirm this effect. Not all studies are positive. The pre-surgery lavender oil inhalation for general anxiety sometimes works, sometimes doesn’t, but the balance of evidence shows that it probably helps. One interesting study found that lavender oil aromatherapy before a medical procedure reduced anxiety, stress, and pain levels while improving oxygen saturation. Oral lavender oil can also work. Oral lavender oil seems just as effective (without the side effects, like drowsiness and extreme addiction) as Xanax at reducing general anxiety. In Germany, oral lavender oil is considered to be a legitimate treatment for anxiety disorders.a It’s mixed, then, but I think the evidence is fairly strong that lavender oil can reduce anxiety in people. Lavender Oil Lowers Stress It seems that reduction in stress I felt wasn’t just placebo or a result of me being on vacation in Hawaii. The bulk of published research finds that lavender has real effects on biomarkers and subjective sensations of stress. In one study, smelling either lavender or rosemary essential oils for 5 minutes lowered cortisol levels in human subjects. Lavender was far more potent than rosemary, with a 1000x dilution of lavender being just as effective as a 10x dilution of rosemary. In another study, lavender essential oil inhalation was also effective at reducing math test-induced rises in a biological stress marker. In subjects undergoing needle insertion, those who wore an oxygen mask with lavender oil aroma pumped through it experienced less subjective stress. Furthermore, the pain of getting … Continue reading “Health Benefits of Lavender Oil and How to Use It”
The post Health Benefits of Lavender Oil and How to Use It appeared first on Mark’s Daily Apple.
Myopia, or nearsightedness, causes faraway objects to appear blurry while close-up objects look clear. One of the greatest risk factors for myopia is having a parent who also suffers from this vision problem.1 As such, it’s long been considered a prima…
Acne is a common problem that gives too many people too much grief. Many conventional acne (or acne vulgaris) treatments—antibiotics, oral steroids, hormonal birth control pills, and isotretinoin (sold with brand name Accutane)—have serious, sometimes downright scary, side effects. There may be cases when these nuclear options are necessary, but I know many folks would prefer to try diet, lifestyle, and more natural interventions first. The good news is that as common as skin issues like acne are today, they are not an inevitable part of the human condition. Grandfather of the ancestral health movement Loren Cordain asserts that acne is basically unheard of in traditional-living societies. This strongly suggests that modern lifestyle factors underlie much of what we see today. And if that’s the case, then there are steps we can take to cut acne down at the source. I’ve always believed that there is a deep connection between skin health, gut health, and inflammation. I’m not surprised when people tell me that their acne, psoriasis, eczema, and other skin conditions are “miraculously” resolved after going Primal. The Primal Blueprint is designed to support a diverse, well-balanced microbiome, reduce chronic inflammation, and provide epigenetic signals that optimize health. It makes sense that clearer skin would be one of the benefits. Some skin is finickier than others, though. I can’t promise that dropping grains and sugar, swapping out pro-inflammatory oils for better fats, and working on sleep hygiene is doing to solve the acne puzzle for everyone. If you’re struggling to “love the skin you’re in,” as the saying goes, here are some things to try. What Causes Acne? Acne doesn’t have a single root cause, which is one of the reasons it can be tricky to address. Sebum (oil) production, pore blockage, bacteria like Propionibacterium acnes (aka P. acnes), and inflammation each play a role. Androgens increase sebum production, and hormonal changes related to puberty, menstruation, pregnancy, PCOS, or menopause often lead to outbreaks. Although many treatments target what’s happening on the surface, your skin’s appearance and condition are part and parcel of the body’s overall health. Systemically speaking, hormonal balance (or lack thereof) and associated nutrient levels strongly influence the production of oil, the skin’s vulnerability to invasive bacteria (and presence of “good” defensive bacteria), the natural production and turnover of skin cells, and, of course, underlying inflammation. It doesn’t help that we live a modern existence full of inflammation triggers: pollution in the air and water, harsh personal care products, chronic stress, and lack of sleep to name a few. There’s also a strong genetic component to acne, and some folks simply appear to be more vulnerable, unfortunately. Acne sufferers frequently need to try a variety of dietary, lifestyle, and topical interventions before (hopefully) finding what works for them. Pharmaceuticals may become necessary, and I’m not looking down on anyone who goes this route. I know how much of a psychological toll chronic acne takes. But I’m strongly biased toward starting with more natural holistic approaches when possible. … Continue reading “How to Treat Acne Naturally”
The post How to Treat Acne Naturally appeared first on Mark’s Daily Apple.
When people think of comfort food there’s a good chance that mac and cheese comes to mind. This creamy, gooey, and cheesy dinner time meal can easily transport you back to childhood days when you wished every meal could be mac and cheese. While we don’t suggest having mac and cheese every night, this keto cauliflower mac and cheese recipe is a great option for when you’re craving that nostalgic taste.
Made with a helping of cauliflower this recipe leans into a variety of spices, such as paprika and mustard powder while also being topped off with our new No-Dairy Cheez Sauce. If you’re looking to switch it up you can also swap out half of the instructed cauliflower for butternut squash, which is perfect for the fall season.
How to make keto cauliflower mac and cheese
First, preheat your oven to 350 degrees Fahrenheit. Then, in a bowl, combine the avocado oil, garlic powder, onion powder, paprika, black pepper, thyme, mustard powder and salt. Fold in the cauliflower until the spice mixture coats all of the pieces of the cauliflower. Lay the cauliflower out in a single layer on a baking dish or sheet pan. Roast in the oven for about 30-40 minutes, or until the cauliflower is tender and golden. Allow everything to cool slightly.
Place the cauliflower in a bowl and pour the No Dairy Cheez Sauce on top along with the milk. Stir to combine and then stir in the almond flour. Pour the cauliflower mixture into a greased 9×9 baking dish.
Crush up your pork rinds in a bag. Crush them so that about half of the pork rinds form a coarse powder and the rest crushed up a bit less in order to give the mixture texture. Pour the pork rinds into a bowl and combine with the parsley and almond flour. Pour this mixture on top of the cauliflower and spread it all over the top of the cauliflower.
Place the baking dish in the oven and bake for about 15-20 minutes, or until the pork rinds are golden. Allow to cool slightly and serve!
The post Keto Cauliflower Mac and Cheese appeared first on Mark’s Daily Apple.
Nothing signals summer like a red, ripe juicy tomato, but soon this mainstay of backyard gardens and farmers markets may be met with a new kid on the block — a genetically engineered (GE) purple tomato.
The U.S. Department of Agriculture’s (USDA) A…
A proposed California law — AB 2098 — gives the state power to take away doctors’ medical licenses if they spread “misinformation” that goes against the standard COVID-19 rhetoric.
Specifically, those who “disseminate or promote misinformation or d…