Wii Badge

O folks, Erin Power, the board-certified health instructor, and director of coaching and curriculum at the Primary Health Coach Institute, is here to answer your questions about getting started and eating on the go. Whether you are new to Primal or looking for a new snack, we have a choice! Have a question you would like to ask our health coach? Leave it in the comments on the Marks Daily Apple Facebook group or above.

Mail asks:
“I want to go to primary but I am overwhelmed by the rules. What’s in my primary starter pack?

Welcome, Mail! You’re in the right place! If you haven’t seen our Elementary Beginner’s Guide, get started here. It’s cover 10 Basic Blueprint Act Plus Early Eating 101.

When we say “law,” we are talking Parameters Which only makes sense: eating, moving, sleeping and living in a way that is natural and helps us to improve. This, more than the strict “rules”, is the primary basis.

Once you read the beginner’s guide, go to a grocery store or local farmer’s market to stock up on stalls. As long as you choose real, whole foods, there are plenty of options. Here are the basics to get you started:

Meat, poultry, and seafood: Working within your budget and availability, prioritize quality over quantity. Pasture raised animal products with sustainable seafood options are ideal. Organ meat, although much less expensive than prime cut, is one of the most nutritious-dense foods on the planet. With all these nutrients, a little goes a long way.

Eggs: Here, too, find the highest quality that makes sense to you. Even the most expensive, pasture-grown eggs are stolen, considering how much protein and other nutrients a carton contains. That said, even conventional eggs are considered whole food and are a decent alternative.

Vegetables and fruits: When possible, choose local and seasonal. Farmer’s markets are a great source. When shopping in stores, look for organic, play with variety and choose products that look and feel fresh.

Healthy fats: Getting high-quality, healthy fats is an essential part of primal diet and an essential ingredient for body-mind health. Stay away from high refined seeds and vegetable oils (e.g., canola, corn, soybeans, yolks, sunflower), and choose avocado oil, olive oil, coconut oil, and animal fat instead. It also counts fats from foods such as avocados, coconut products, fish and meat. The same goes for nuts, seeds and high fat dairy foods, which brings us …

Moderate food: If you tolerate these well, nuts, seeds and whole-fat dairy products are among the primary parameters. Generally, though, you’ll want to take them in moderation – even if you notice that they cause unwanted symptoms. The same goes for primal-approved, very dark chocolate.

Spices: Nowadays, there are many readymade Paleo, Primal and Keto options! Just be sure to read your label and all the claim questions. Of course, Primal Kitchen® is a trusted starting point and one-stop shop for mayo, sauce, salad dressings and – my favorite – ketchup.

As a primary health trainer, I encourage you to keep it simple: Choose foods that are as real and whole as possible and do not stress over perfection.

That said, I recommend making a list before hitting the store. It helps keep your shopping trip intentional and productive. An easy way to keep your initial parameters on paper is an easy way to prevent overwhelming when surrounded by over-processed (non-primal) foods and marketing.

Another thing to keep in mind: food is important but it is not All About food. Early life includes moving your body, going out, connecting with loved ones, being curious and having fun!

When the key is on our plate or how we spend our days, choose the moment that makes you feel good … and the next day.

David asked:
“What is the state of health food for long-distance truck drivers? Any ideas? “

So many ideas! You are not alone in asking this question. Whether traveling for work, leisure travel or staying close to home, healthy snacks can easily be on the menu.

Of course, we have a whole train of worries about whether we really need to snack … For many, eating nutritious, basic foods reduces the need to snack completely. That said, preparing healthy snacks is much better than reaching for sub-par options with limited access to modified routines and staples.

When it comes to staying healthy and making things easier, a little planning gives great support. For those who, like David, who are on a long journey, here are a few portable, healthy food options:

Canned fish: It is a wonderful, non-perishable source of healthy protein. Just be sure to choose varieties that are packaged in water, not oil. Think: tuna, salmon, mackerel and sardines.

Hard-boiled eggs: It requires a little more preparation. Make a big batch at home and bring them with you. Feeling annoying? Pack avocado and sea salt to go with. (If you’re going for more than a day or two, you’ll want to pack these perishable whole foods in a cooler.)

Nuts and olives: Hurray for finger food and healthy fats! Almonds can be a great way to prevent snack attacks and achieve some satiety in food. Almond and olive combos provide good fats and antioxidants, fiber, iron and copper.

Vegetables, alone or with helpful dips: Choose hard vegetables and stand well for travel. Alternatively, take fresh vegetables on the street, but bring almond butter or avocado oil-based dip and dressing for dipping.

Low carb protein bar: Choose carefully here, as not all protein bars are healthy or initially approved Find ones with minimal ingredients consisting of meat or nuts and seeds.

Dehydrated goodies: I know dried fruits, vegetables and meat may not be the most interesting, but believe me: high-quality dehydrated snacks are a delicious staple food with an ancestral track record. Choose ready-made options or try to make your own. If you’re shopping at a store, maybe with a pinch from an interstate gas station, try to stay away from excess sugars, flammable oils and other non-primal additives. It is not really difficult to find relatively clean alternatives even in the most remote areas of the country at the lowest service stations.

When pit stops on the road, keep in mind the basic basics and choose real, whole foods whenever you can. It is not always necessary to be 100 percent primal. Make it a challenge, select The best possible Like, and you’ll feel better during your long road trip and – even better – once you get home.

These suggestions are: Advice. Each person is different and your healthy eating and optimal eating plan will vary depending on individual issues, goals and lifestyle.

For that support, consider working with a health trainer! It’s more accessible than you think, and we can help you figure out which diet and lifestyle exercises are best for you. Visit myprimalcoach.com to check it out and get started!

Planning a trip this summer? Or a stay plan? Drop your breakfast option or other questions for me in the comments!

About the author

Click here if you want to add an avatar to all your comments!

Since working from home has strengthened its position as the “new normal”, we’re choking with tips for working from home: keep a morning routine, maintain a consistent schedule, wear real clothes (maybe not tight pants, but not pajamas) ). We all know Take frequent work breaks, use a seat-stand desk, and include microworkouts.

These things are all important, to be sure, but routine or work breaks are not the only key to being more productive. Your physical environment also affects productivity for good or bad. One of the major benefits of working from home is having complete control over your workplace. Even if you’re taking half on the dining table or dragging it into a closet (which can be more beautiful than listening!), You can expand your workspace and customize it to your liking. After all, it’s part of your home, so you want to be there.

Most of us are probably not paying enough attention to the sensitive environment – what we see, hear and smell when we work. Simple, inexpensive touches can increase both happiness and productivity. Here’s where to start.

It has eyes

You may think that you are staring at a computer screen all day, but in reality it is not. The rest of your visual field can significantly affect productivity and stress levels. Consider the following.

Lighting

It is difficult to do good in a dark, desolate place. Stanford neuroscientist said. Andrew Huberman emphasizes the importance of having bright light in the first nine hours after waking up. In particular, he recommends strong overhead lighting and lighting directly in front of you. These stimulate the release of dopamine, epinephrine and norepinephrine to increase alertness and focus. The morning light is also a strong one Timer– a signal that controls the circadian rhythm, Which promotes optimal daytime energy and nighttime sleep.

Ideally, the sun provides light this morning, so set your desk by a window if possible. Research shows that those who work in a windowless office sleep less than their co-workers who get daylight in their workplace. You can also use artificial white light overhead and / or supplement with lamps if your workspace is not naturally well lit. Don’t make it so bright that you have to wrinkle or get a headache or eye strain, but otherwise, turn on those lights.

Nature is calling

Ideally, your home office has a window that gives off light And Lets you see some nature – trees, a garden, a nearby park. If you can’t live near a window or your window faces a concrete jungle, bring some nature inside the house, including house plants. Heck, get some houseplants even if your home office looks towards a gorgeous garden. Studies have shown that indoor plants

• Increase your ability to concentrate
• Reduce tension and anxiety
• Improve mood and increase happiness
• Increase focus and productivity
• Low stress levels
• Reduce sick leave
• Increase job satisfaction

If you are one of the rare people who did not pick up a few — or too many — trees while stuck at home in 2020, now is a good time to test your green thumb. Take a peace lily, ivy plant, spider plant, or chrysanthemum, which is thought to have superior air-purification benefits. Choose some succulents if you have trouble remembering to water your friends in the container.

Still try to go out as much as possible. Plenty of evidence confirms that time in nature improves mood, improves focus and concentration, reduces stress and encourages creative thinking. There are walking meetings during the day. Take your laptop to a local park. Eat lunch in the sun. No matter how beautiful your home office space is, try to get out of it every day.

Use color to set tone

Although many studies have examined the effect of house color on cognitive performance, no color seems to consistently increase or decrease productivity. Color choices are apparently quite idiosyncratic.

Although you can still use color to your advantage. Choose a color scheme for your home workplace Feels The best If your work lends itself to a calm, relaxed state, you may want to start with shades of blues, greens or perhaps yellows. On the other hand, if you do better in higher levels of arousal, you may prefer more saturated red tones. Some people prefer to be surrounded by white because they find it less confusing, others find it annoying and energy-sapping.

If you don’t want to promise a whole office makeover, start with a few colorful accessories. Or paint an accent wall and see if you are more or less inspired to work.

Using sound to increase productivity

The lexical environment in which you work is very important. Words can be confusing and stressful, or they can help your brain focus and improve your mood on your work day.

Music

Research suggests that music enhances cognitive performance and happiness on a workday.If This is your favorite music. At home, you have complete control over your playlists; But if you’re back in an office environment where you’re exposed to peer-to-peer music, you may want to invest in sound-canceling headphones to optimize your productivity. Song lyrics and sad (minor key) music can interfere with attention and performance, so choose exuberant instrumental.

The sound of nature

Nature sounds like birds and flowing water reduce stress and increase productivity, even in the presence of human sounds like voice or traffic noise. On the other hand, mechanical noise like air conditioner or boiler has the opposite effect Open that window or download an app to provide the sweet sound of nature

Binaural beats

With the help of binary beats, tones are transmitted to your left and right ears at slightly different times. The discrepancy stimulates certain brainwave patterns and, depending on the frequency, creates effects such as relaxation and stress relief. Some binary beats can enhance learning and memory, promote different or creative thinking, and increase cognitive flexibility. They do this by partially stimulating dopamine release which, in turn, increases focus and attention. Dr. Huberman suggests starting with a binary beat at 40 Hz frequency, which has been shown to have the greatest effect on work-related cognitive functions. He recommends listening to the binary beats for 30 minutes before starting work to pump prime, so to speak.

Overall, like color, people’s sound preferences are very distinct. Some people work best in a quiet environment, others prefer more cacophony spaces like music, white noise or coffee shops. If you’re like me, your choices change from day to day or from job to job. Sometimes you need complete silence to concentrate, and other times you crave some background noise. Thus, The best course of action is probably to go by feeling, your verbal environment in the moment that resonates (no pun intended). Any sound, even a pleasurable one, can be confusing if it is too loud, so watch the overall volume level.

What’s that smell?

Don’t forget your olfactory environment. The scent of your workplace can enhance focus, memory and goal setting. Certain odors can also reduce stress and keep you in a good headspace to work well.

Peppermint, cinnamon and rosemary are generally thought to be beneficial for productivity. Lavender, vanilla and sandalwood can be relaxed, which can be good or bad depending on your needs. Like everything else we’ve discussed here, scents are personal. Something based on previous education can have a strong positive or negative relationship for you. Maybe a favorite teacher always smells like roses, or you got into a terrible car accident with a car that smells like pine. These scents will probably always evoke a specific feeling for you, so choose the ones you like.

More generally, Fresh air is always stale, preferable to stuffed air, Which is another reason to open that window. You could also consider investing in an air purifier to remove unpleasant odors and improve air quality.

Small changes, big impact on productivity?

Your environment directly affects how happy, inspired and productive you are. The goal is to create a space where you feel comfortable, focused and ready to deal with your daily work stress.

Each of the changes proposed here requires less investment of time or money, but they can certainly pay off in order to work better. Instead of setting a specific office set-up, I encourage you to pay close attention to how your environment feels to you. Excited and alert? Extensive and creative when the situation calls for it, and focused and task-oriented when appropriate instead? Irritable or calm? Happy or disappointed? High power or low?

One thing that is removed from this post is that everyone’s needs and preferences are different. My best advice is Optimize for flexibility and flexibility. Start with a well-lit, quiet, and comfortable workplace. Connect with nature through windows and / or plants. Then use words and smells to create subtle melodies on a day-to-day or project basis.

And, if something doesn’t work out one day, change it! Go out or hit a coffee shop. Light a candle. Some tunes explode. Take a nap. Take full advantage of the freedom you have to work from home!

My graduate? What are the best (or worst) things you have done to make working from home more enjoyable and effective? Tell your classmates in the comments below.

Related posts from Mark’s Daily Apple

10 Productivity Hacks That Really Works

Here are 10 ways to make your workplace healthier and more productive

How to organize and stay focused in a modern world

15 Tips for Standup Workstation Users

About the author

Lindsay Taylor, PhD, is a senior author and community manager on primary nutrition, a certified primary health instructor and co-author of three Kito Cookbooks.

As a writer at the Marx Daily Apple and leader of the affluent Cato Reset and the Primal Endurance community, Linds’ job is to help people learn what, why and how to lead a health-centric lifestyle. Prior to joining the primary team, he earned his Masters and PhD. In social and personality psychology from the University of California, Berkeley, where he also worked as a researcher and instructor.

Lindsay lives in Northern California with her husband and two sports-obsessed sons. In his spare time, he enjoys ultra running, triathlon, camping and play nights. Follow her on Instagram @theusefuldish as Lindsay tries to work on maintaining a healthy balance with work, family and endurance training and, above all, fun in life.

Click here if you want to add an avatar to all your comments!

What certified SSR coaches can and cannot do

This is probably not surprising: this certificate Will not Allow you to place MD, PhD, RD, RN, or CNRP after your name. As a result, once you are certified, you Will not You can.

করুন Diagnose people with sleep problems or stress disorders

Write down any medical conditions or health concerns – especially medications or supplements for direct treatment

Offer targeted counseling that may be reasonably considered part of medical therapy, such as telling someone to “stop taking the antidepressant until you try …”

Demand “diagnosis”, “treatment”, “cure” or “provision” as part of your practice

দাবি Claim to alleviate the suffering of all people with the help of your wonderful coaching plan

On top of that, however, you’ll still be able to do a lot. You can still be a part of your clients’ support team and care community. In that role, you can …

দিন Give general advice on healthy lifestyle practices in most jurisdictions

স্বাস্থ্য Share healthy lifestyle education using content from public or well-known entities such as the American Sleep Association, The Center for Disease Control and Prevention, The Academy of Nutrition and Dietetics, and of course PN.

Listen actively and be sympathetic to clients’ struggles

Helps clients better understand their own situation and potentially come up with their own solutions – thus motivating and empowering them to take action on their own

করুন Provide accountability, structure and support

Help clients advocate for themselves with their medical team. — For example, help collect data on what they are noticing, so that conversations with their healthcare providers can be as effective and informative as possible.

ভাগ Share reputable, evidence-based, and helpful resources to discuss with their medical team

Assist clients in implementing the plans given by their medical team. For example, the medical guidelines that clients consistently follow in their daily lives may be difficult সাহায্য they may need help with skills such as planning, preparation, prioritization, and division of tasks into smaller, more manageable sections. You can help with all this.

Provides complementary, behavioral coaching to help them develop basic nutrition, mobility and lifestyle skills and practices that support the medical advice of healthcare providers.

Creamy spinach gets a bad rap because the version that many of us grew up with was often extravagant and unexpected. It’s a shame because cooked spinach can be bright and delicious!

This recipe will show you how to make creamy spinach which retains its attractive taste and texture in the final dish. Fried mushrooms and shawls add subtlety and since this creamy spinach is made without cream cheese, it is not too heavy. If you skip the parmesan, the recipe is even milk-free!

We like to serve this spinach with a juicy beef roast. Cheese lovers should try adding some Parmigiano Reggiano or pecorino at the end for a nice finish.

How to make creamy spinach (the right way)

Serves: 4

Kitchen time: 20 minutes

Materials:

• 1 চাম Table Spoon Primal Kitchen: Avocado oil or butter
• ½ Cup cut shawl
• 2 cups chopped crimson mushrooms
• 5 cloves garlic cloves
• 1 pound baby spinach
• 8 cups coconut milk
• 2-3 teaspoons coconut flour
• 6 teaspoons salt
• 5 tablespoons coconut cream
• 2 teaspoons lemon juice
• 6 teaspoons black pepper
• Optional: Parmesan cheese

Instructions:

In a large pan, saut the avocado oil over medium heat for about 3 minutes. Once the shawls are soft, add the chopped mushrooms and a pinch of salt. Once the mushrooms start to soften, stir in the garlic and cook until fragrant.

Add spinach to the pan, one at a time. Stir, letting the first batch delete before adding the next. Once the spinach is dry, drain the excess liquid from the pan.

Add coconut milk, black pepper, coconut flour and a pinch of salt. Stir until combined and the coconut flour sauce begins to thicken.

Add coconut cream and lemon juice and stir until a sauce is formed. If you want your sauce to be thicker, you can remove the spinach from the pan using a slotted spoon and cook the sauce, or place the pan in the oven at 350 degrees Fahrenheit (175 degrees Celsius) for about 10 minutes.

Taste and spice adjustment. Top with optionally grated parmesan cheese. Serve this creamy spinach with your favorite protein, like a nice steak or a piece of chicken.

Nutrition information (¼ recipe):

• Calories: 195
• Total carbohydrates: 14 g
• Net carbohydrates: 10 g
• Fat: 14 grams
• Protein: 5 g

Printed

About the author

Click here if you want to add an avatar to all your comments!

The other day, my dad – while passing my bellows for technology – mentioned that he had read online that Windows 11 should not be used and that the operating system was not being adopted.

Dad had a word. He is now an Apple user – I put him on my phone plan to support his technical needs, he uses an iPhone and has an iPad. As its needs have changed, so has its reliance on Windows devices. In fact, his current Windows needs include applications that are not on the Apple platform. (And since he is a standalone user, not a domain user, much of Windows 11’s progress will not be available to him with authentication.)

“ComputerWorld” recently noted that Windows 11’s UpTech is running slowly, running at only 1.44% of all systems. This is similar to what I see at home and in my office. At home I have a single computer, a Surface Pro 7 that can run Windows 11 In the office, I only have two computers that support Windows 11

In fact many users Can’t Run Windows 11. If you are, and are interested in why you can’t run Windows 11, you can download the ByteJins tool to find out exactly why. For example, the laptop I use has a trusted platform module that will support Windows 11. But its processor does not support Virtualization based security (VBS)

Windows 11 confirms that VBS is enabled by default to support hypervisor-enforced code integrity. While you may argue that this protection may not be required on a standalone workstation, the enterprise will want to make sure that it is enabled. (This is not a new technology, but the order is new.)

Windows Defender Credential Guard requires VBS, which protects domain certificates over a network. As mentioned: “Credential Guard is a virtualization-based isolation technology for LSASS that prevents attackers from stealing credentials that can be used to pass a hash attack. আপ After compromising with a system, attackers often try to extract any stored credentials for further lateral movement through the network. A major goal is the LSASS process, which stores NTLM and Kerberos certificates. Credential Guard prevents attackers from dumping certificates stored in LSASS by running LSASS in a virtualized container that even a user with system privileges cannot access. The system then creates a proxy mechanism called LSAIso (LSA Isolated) to communicate with the virtualized LSASS process.

Although it already works on Windows 10, Windows 11 builds on this protection. Sounds great for business, doesn’t it? But there is a problem: many users are not properly licensed to improve the security of Windows 11. The key is Windows Defender Credential Guard – you need an enterprise license to use it. So while it provides a lot of protection for your user or login privacy, it is not available to many users. In future versions of Windows 11, Credential Guard will be enabled by default, but again, only for enterprise customers.

Another new technology I’m excited about is smart application control, although I have some concerns about it. Smart app control, as Microsoft explains, “prevents users from running malicious applications on Windows devices that block the default, unsigned or unsigned applications. In addition to using code signing, our new Smart App Controls allow only processes that are predicted to be secure based on an AI model for either a code certificate or an application trust in Microsoft Cloud.

“Model estimates 24 hours latest threat occurs on intelligence which provides trillion signals. When running a new application in Windows 11, only known secure applications are allowed to run. Check its signature and key features against this model. This means that Windows 11 users can be confident that they are using only secure and reliable applications on their new Windows device. Smart app control will be sent to the new device with Windows 11 installed on it. You need to have a clean installation of Windows 11 to get it. “

I still regularly install software that is unsigned. So I already know that smart application control won’t work for me in the office or at home because I can’t run the software using a “whitelist” method. I’m not even sure what licensing will be required. Will it be available to everyone? Will it be an enterprise-only feature?

Bottom line: Windows 11 will be great for enterprises if you have the right license to take advantage of these features. But I’m not sure it gives you a great advantage at home. If you’re worried that your old hardware won’t run Windows 11, don’t do it. Windows 11 is the next version of Windows and doesn’t really bring much security to the average user. That’s why my dad will continue to use Windows 10 for now and don’t worry about Windows 11.