REI: The Path Ahead


Here's a white paper written by REI on the importance of getting outdoors and taking care of our planet.

As a society, we should be spending more on access to hiking and biking trails and less on pills and treadmills. Getting outside is good for body and mind. A walk outside lowers stress and reduces inflammation, which is the cause
of many diseases.

Read the whole white paper, The Path Ahead, and then come back here and contact me to learn how to stay active and healthy this winter.


Workout recovery with real food


Today I decided to test how fat adapted I've become. This morning I had two cups of coffee with 1 tbsp of butter each. Nothing else for breakfast. At just after noon I was starting to get hungry, but I left to go on a mountain bike ride instead of immediately satisfying that initial hunger. A few minutes into the ride the hunger was gone and I had a great ride, fueling with nothing but water for the next two hours.
  When I got home I was just starting to get hungry. In the past I would have chugged down a post-ride protein recovery drink of some kind, but lately I've been opting to go with real food. It feels so much better to me than trying to rebuild my body with stuff concocted in a lab. Today's recovery food was kale salad with a lamb rib, Brussels sprouts sauteed in ghee, avocado, parmesan, and a generous drizzling of EVOO.
  If being fat adapated sounds like something you'd like to achieve then check out my health coaching services and hire me to help you become lighter, faster, and stronger so you can enjoy the great outdoors even more.


Fun facts about sugar


As we head into Halloween and the holiday season it becomes increasingly difficult to resist the sugary treats. Before you reach for another handful of candy corn please consider the following.

Sugar is addictive

The first thing we'll all agree on is that sugar is delicious. We crave it. We can become as addicted to sugar as we can to hard drugs.

Sugar will make you fat

When we eat more sugar than our bodies can burn for immediate energy needs we store the remainder as fat. Chronically eating large amounts of sugar never gives our bodies a chance to burn that stored fat, so we just keep storing it and the result is a path leading to insulin resistance, obesity, type II diabetes, and cancer.

Sugar is everywhere

We don't have to turn to candy to find sugar. Sugar is hidden in many food products. The levels of sugar have kept increasing over the years as the food industry has engaged in a sort of arms race competing for your sweet tooth.

Sugar fuels cancer cells

For many years doctors and scientists have held strongly to the Somatic Mutation Theory of Cancer, which claimed that cancers were caused by genetic mutations, perhaps due to environmental factors that damaged DNA. Now more attention is being given to the idea that cancer has a metabolic origin. Cancer cells have problems in how they produce energy.
  Mitochondria are in charge of producing energy for a cell. These healthy mitochondria produce energy using mostly oxygen, but can also ferment glucose. Cancerous cells contain dysfunctional mitochondria which can only process glucose. It is now thought that cancer can effectively be starved by going on an extremely low carb and high fat diet. This allows the body to normally burn fat and produce ketones, which healthy cells are happy to use for energy, and causes the cancerous cells die off as their supply of energy, glucose, is greatly restricted.

Cutting sugar out of your diet could be the best form of health insurance you can possibly get.

I can help you kick sugar addiction. Contact me today.

Almond Bread 2.0


I've made an improvement to my almond bread recipe that I had posted about previously. This one uses 6 duck eggs instead of 12 chicken eggs and almond meal instead of almond flour. I found this bread to be more firm and to have much less of an eggy flavor. It does smell a little like eggs by itself, but once you add anything to it the egginess disappears. Here's the recipe, so enjoy!


- 2 cups almond meal
- 1 cup quinoa flour
- 6 duck eggs
- 1/2 cup melted butter (from grass fed cows such as Kerrygold)
- 2 Tablespoons baking powder  
- 1 teaspoon salt
- 2 1/2 Tbsp Xylitol


1) Preheat oven to 375F.
2) Mix all ingredients in a giant bowl.
3) Line 9x5 loaf pan with parchment paper.
4) Pour mixture into loaf pan.
5) Bake for about 50 minutes. Bread is done when an inserted toothpick comes out dry.

Pemmican Nori as Primal Fuel


I've combined two ancient food technologies into something I hope will be a great fuel source for an upcoming backpacking trip. I made pemmican from grass fed ground beef, lard, salt, and apples I picked from my yard. Wondering how best to eat it while on the trail I realized I had some nori sheets so I just wrapped up the pemmican as if I were making a sushi roll. The high protein and fat content should provide a great source of fuel and I'll report back as to how it went.

Recipe (makes 2 rolls)

2 grass fed burger patties
lard (as much as you need, see below)
dried fruit
4 sheets of nori

1) Set the oven to a low temperature. I used 170F.
2) Put your fruit on a baking tray and put in the oven.
3) Cook your meat until very well done. (I cooked it sous vide to ensure that all the meat was thoroughly and evenly cooked.) Drain any grease.
4) Spread cooked meat onto another baking tray. You want to dry it out as much as possible.
5) Leave in the oven for about an hour or until both the fruit and meat are very dry.
6) Blend the meat in a blender to make it as close to a powder as you can.
7) Add dried fruit and blend that in too.
8) Melt lard in a pan.
9) Put the meat/fruit mix into a bowl.
10) Keep pouring the melted lard into the bowl as you mix. You want it to become a consistency you can shape.
11) Put down two sheets of nori.
12) Spread out half of the meat/fruit/fat paste onto the nori.
13) Roll one sheet of nori tightly around the paste.
14) Roll again with the second piece of nori. (I found that some of the fat leaked through the first sheet. This second nori may not be necessary if you let the meatpaste cool enough.)
15) Refrigerate until the roll becomes firm.
16) Slice into sushi sized pieces.

Primal Cucumber Salad


I was wondering what to do with all of the cucumbers we received in our CSA basket this week. Found a recipe online for a cold cucumber salad. It was good, but I decided to make it better by making it without sugar.


Any other veggies you happen to have on hand
1/4 cup Xylitol
1 cup white vinegar
1/2 cup water
dried dill to taste

1) Thinly slice all veggies and combine in salad bowl.
2) Combine the Xylitol, water, and vinegar in a pot and bring to a boil.
3) Pour the liquid over the veggies.
4) Refrigerate until cool.

Once you begin removing added sugar from your diet you'll notice how little of it you need in your own cooking. 1/4 cup Xylitol gave this plenty of sweetness even though the original recipe called for 3/4 cup of sugar!

Have a favorite recipe you'd like me to upgrade for you? Send it to me and I'll take a shot at it!

Homemade BBQ sauce

This BBQ sauce tastes better than just about anything you'll find at your grocery store and it doesn't contain preservatives or other junk.


2 Tbsp olive oil
1 small onion
14oz can of diced tomatoes
1/4 cup honey
2 Tbsp tomato paste
2 tsp apple cider vinegar
1 tsp tamari
1/2 tsp salt
1 tsp pepper
1 tsp paprika
1tsp garam masala
1/2 tsp liquid smoke

1) Sauté the onion in the olive oil in a small saucepan.
2) Mix the sautéed onion and all other ingredients in a blender.
3) Return mixture to saucepan and simmer for 25 minutes.