Best of Primal Potential 2016

I am excited for you guys to check out this blog.  I’m going to highlight the Best of Primal Potential for 2016, including your favorites & mine!

In case you missed it, be sure to listen to episode 276 of the Primal Potential podcast where I talk about the most powerful lessons I learned in 2016 as well as some of my fave songs and books of the year!

In the meantime, here are the top podcasts and blogs that got the most attention this year!

Top Podcasts of 2016

{Note: These podcasts were not necessarily released in 2016, but they were the most popular!}

Q&A 6: How to Make Breakfast a Fat Loss Meal: Healthy Breakfast Recipes

Want to know what to eat for a healthy & fat-loss friendly breakfast? Check out this episode for breakfast to make ahead or to take on-the-go!

Q&A 5: What is Bulletproof Coffee & Why Do You Drink It?

Are you curious about the bulletproof coffee trend?  Do you want to know what bulletproof coffee is, what benefits it has for your energy, your hunger, & more?  Take a listen!

002: Hormones Trump Calories: Why, How & What To Do About It

It’s not about the calories.  Hormones have a huge impact on what your body does with the food you consume. And, if fat loss is one of your goals, then you’re going to want to understand how to eat to balance your hormones.

007: Carbs & Fat Loss: Timing Matters

Most people think that eating carbs in the morning is the way to go.  Check out this episode to better understand carbs, when to eat them, & what they do to your body!

011: Hormones & Fat Loss: Eating to Optimize Hormones Part 1

In this episode, learn how you can balance your hormones through diet & exercise.

Top Blogs of 2016

One of My Favorite Fat Loss Meals

8 Things You Need To Know About How Flavor Makes You Fat

3 Lessons On Motivation & Consistency

You Don’t Need Willpower To Lose Weight (Here’s What You Do Need)

Fear Of Missing Out Isn’t What You Think

Elizabeth’s Personal Faves Within 2016

Podcasts

137: Always Hungry?

This episode discusses lessons from the book Always Hungry by Dr. David Ludwig.

207: Lessons to My Future Self

Inspired by the article, 20 I’d Give Myself 20 Years Ago, this podcast highlights key points & I talk about 3 lessons I would give to my future self.

264: EB’s Top 4 Personal Success Strategies

I talk about my personal success strategies, the things that brought me out of a dark place.  They have nothing to do with food, but they do drive my food choices.

224: Fat Loss & The Four Agreements

In this episode, I share my thoughts on the books, The Four Agreements & The Fifth Agreement, and how they impact our quest for our ideal body & incredible health.

198: White Knuckles Are Red Flags

This episode goes into detail about how short-term strategies deliver short-term results.  Want to know more? Take a listen!

195: The Golden Rules of Carbs & Fat Loss

You can eat carbohydrates & still meet your fat loss goals.  But, there are some rules you should follow.  Check it out!

Blogs

There’s No Reason For You To Be In This Hell

How To Do Hard Things (How A Client Made Me Cry)

7 Ways To Prepare Cauliflower

How I Made Myself Really Proud (And You Can, Too)

Please be sure to comment with your favorite blog, podcast, or highest-impact Primal strategy of 2016!

Also, let me know what you’d like to see/hear in 2017!

{Recipe} Rich, Creamy, Filling Fat Loss Friendly Soup

{Recipe} Rich, Creamy, Filling Fat Loss Friendly Soup

The other night I made myself some soup and as I sat there eating it I thought, “this tastes almost exactly like a rich, creamy potato soup!” But, there was no potato in it.

I don’t know about you, but I LOVE a good rich, creamy soup in the cold weather.

Unfortunately, most of the fat loss friendly soups are far from creamy and filling!

I hate having a bowl of soup and being hungry 7 seconds later.

This soup will not leave you with that problem! It filled me up all night long!

If you want a delish, easy soup that’s as comforting as it is fat loss friendly, you’ve got to give this one a try!

Faux-Potato Soup (Creamy Cauliflower Soup)

  • 1 carrot, peeled & diced
  • 2 tbsp butter
  • 2 celery stalks, diced
  • 1/4 yellow onion, diced
  • 1 clove garlic, minced
  • 1 bag frozen cauliflower (I used Trader Joe’s)
  • 1-2 cups bone broth (depending on how thick or thin you want the soup, start with 1 and adjust accordingly. Yes, you can use stock if you don’t have access to broth – PS – did you listen to yesterday’s podcast on bone broth? Don’t miss it!
  • Salt & pepper to taste

unnamed

In a skillet, melt butter.

Add garlic, onion, celery & carrot and saute until soft and slightly browned)

Meanwhile, add bone broth and cauliflower to a saucepan and cook over medium heat for 5-10 minutes

Combine cauliflower and veggies in a blender and blend until smooth.

Add more bone broth to blender if you want your soup thinner.

Add salt & pepper to taste


Now I know what you’re thinking…”How many people does it serve?”

I dunno.

I ate more than half of it for dinner.

But guys, I want you to think about it this way: it’s 100% relative.

I didn’t have anything else with it, which is way different than if you’re having it along side a steak and salad, ya know?

How much did you eat during the day?

What are your goals?

How hungry are you?

Are you satisfied after a half cup? Then stop!

Practice listening to your body and evaluating what you eat based on your whole day, not based on one single meal.

Hope you enjoy it!

What I Ate Wednesday

What I Ate Wednesday

Even though I’m bringing back the “What I Ate Yesterday” segments of the podcast (by popular demand), you guys feel these “What I Ate Wednesday” posts are helpful so I want to make sure to fit them in more often!

During the summer I had gotten away from bulletproof coffee in favor of cold brew just because I preferred cold coffee in the am. But, now that the weather is chilly, bulletproof is back! I spiced it up a bit this morning with raw cacao powder and a raw egg yolk. No, you can’t taste the egg. (If you have questions about BP coffee or MCT oil, I’ve written or podcasted about it here, here and here).

bulletproof coffee

I worked out around 8:30AM and today’s rowing & airdyne work totally kicked my tail. It took me a while to feel like eating after that. When I was ready, I wanted to keep it simple since I was in my full work-swing. I stuffed half an avocado with about a half cup of kimchee. Kimchee (sometimes spelled kimchi) is wonderful for bacterial balance and I happen to think it tastes great, too! Gotta eat those foods I love that love me back! Another reason I like kimchee is because I try to ensure that I eat some of my cruciferous veggies raw each day.

Without totally geeking out (though I love that), cruciferous veggies have a super powerful component called isothiocyanates. Isothiocyanates (ITCs) are cellular super-heroes and they are formed by an enzyme called myrosinase. Unfortunately, the myrosinase activity can be significantly reduced during the cooking process. Since I knew I would be cooking my brussels sprouts at dinner, I wanted to fit in some kimchee during the day.

One of the other ways I enjoy my veggies raw is my favorite fat loss brunch – my massive bowl of cabbage, eggs, bacon & avocado.

If you feel like diving into why cruciferous veggies rock for health & fat loss, you can read more about it here.

IMG_4705

I started dinner earlier than normal & it was a pretty big meal! I had a big plate of brussels sprouts and a bowl of my homemade chicken bone broth. I shared the benefits of bone broth & the recipe on the blog earlier this week so don’t miss that!

brussels sprouts and bone broth

If I’m super hungry after dinner sometimes I’ll have a handful of walnuts or a spoonful of almond butter but more often than not I remind myself that my body doesn’t need more fuel & sip on hot tea and get to bed early. For me, sleep is magical. Like a unicorn, but way better. 😉

If these meals aren’t your jam, don’t sweat it! I’ve put together 100 fat loss meal ideas for you, plus more than 30 awesome recipes! You can get them for free when you hop on the Primal Potential VIP email list!

Episode 067: Mary The Paleo Chef

Episode 067: Mary The Paleo Chef

In today’s episode we’re talking with Mary The Paleo Chef! Mary Shenouda is one of my personal coaches and friends. We talk about phat fudge, the benefits of starting your day off with healthy fats, why calorie counting doesn’t work, if food intolerances are actually a good thing and her personal approach to health and healthy food. Want more from Primal Potential or have questions for Elizabeth? Want meal ideas, recipes & workouts? Get on the VIP e-newsletter list! It’s totally free! 

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Mary, The Paleo Chef

Something About Mary:
Hi, I’m Mary – Private Chef & Lifestyle Coach. Long story short, I  used to be sick and now I’m thriving after healing myself through food and lifestyle changes. I used to dominate the corporate hustle and now I’m bringing paleo (paleYOU) and #eatplaycrush mainstream. That’s my mission, to clear the proverbial air around eating paleo and make it simply about eating real food and enjoying the good life. Scratch that, it’s about living a GREAT life.

 

Elizabeth & Mary dish on:

  • Can food be medicine?
  • Counting calories
  • Why you should start your deay with healthy fats
  • PaleYOU vs. Paleo
  • The role of mindset in life, health & fat loss
  • Are food intolerances actually a good thing?
  • Phat Fudge
phat fudge

Quality fats for a high performance life!

How good do you really want to feel? Are you willing to put in the work?

Resources:

Fat Loss Food Guide

TED Talk: Dr. Terry Wahls

Bulletproof Coffee

Mary The Paleo Chef’s Instagram

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Episode 067: Mary The Paleo Chef

Episode 066: Healthy On A Budget

In today’s episode we’re tackling how to eat healthy on a budget. Eating for fat loss or “going paleo/primal” does not have to be more expensive than the Standard American Diet. Can it be? Sure. But you can have a huge grocery budget on the Standard American Diet or you can have a small one. Similiarly, you can have a huge grocery budget on a Primal diet or you can have a small one. There are ways. You get what you look for. You can absolutely eat healthy on a budget. In this episode, we’ll show you how.

Listen Now!

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 Discussed in this Episode:

The 80/20 rule states that 80% or more of our results come from 20% or less of our efforts or actions. So basically, there are a small number of factors that are responsible for the majority of our results.

  • Focus on big rocks (what drive results) vs. small rocks (little factors that do not move the needle)
  • Big Rocks:
  • Small Rocks (these are still important, just not the most important):
    • organic
    • grass-fed
    • wild caught
    • non-GMO
    • hormone free
  • goal: eat whole foods, limit processed foods

Practical Implementation Strategies:

  • buy seasonal produce
  • buy local
  • only buy what you know you’ll eat
  • buy meat (and nuts) in bulk
  • shop online
  • plan your meals
  • cook enough for leftovers
  • keep staples on hand
  • grow your own produce (herbs)
  • look for sales & plan meals accordingly
  • when you buy conventionally raised meats, trim the fat before cooking and drain the fat once cooked
  • keep it simple! (not necessary to use fancy recipes–focus on protein, veggies, & fat)
  • buy frozen veggies
  • eat your leftovers
  • prioritize upspending/Dirty Dozen/Clean 15
  • Dirty Dozen: foods that are worth buying organic if you can
    •  celery
    • peaches
    • strawberries
    • apples
    • domestic blueberries
    • nectarines
    • sweet bell peppers
    • spinach, kale and collard greens
    • cherries
    • potatoes
    • imported grapes
    • lettuce
  • Clean 15: foods that are okay to eat conventionally
    •  onions
    •  avocados
    • sweet corn
    •  pineapples
    •  mango
    • sweet peas
    •  asparagus
    • kiwi fruit
    •  cabbage
    •  eggplant
    •  cantaloupe
    •  watermelon
    •  grapefruit
    • sweet potatoes
    • sweet onion

Resources:

High Fructose Corn Syrup

Carb Timing

Alcohol

Wheat

Carb Strategies for Fat Loss E-Course

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