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Titleaspire, perspire, nourish yourself | wellness ideas for everyday living!

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Description wellness ideas for everyday living!

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Headings H1 1
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H1
aspire, perspire, nourish yourself
H2
going paleo: a starter’s guide
celebrate the power of change
H3
tip 1 – understand paleo foundations to guide food choices and portions
tip 2 – prepare for paleo
tip 3 – get your family on board to increase chance of success

tip 4 – seek out others who share paleo eating philosophy
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“be bold for change”
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our recent posts
some of our original recipes
apn lodging is on airbnb!
apn lodging is on airbnb!
H4 paleo essentials:
elegant ocean view studio @ marine surf waikiki
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tip 1 – understand paleo foundations to guide food choices and portions
tip 2 – prepare for paleo
tip 3 – get your family on board to increase chance of success
tip 4 – seek out others who share paleo eating philosophy
flexible
references:
general resources:
“be bold for change”
b
i
em tip 1 – understand paleo foundations to guide food choices and portions
tip 2 – prepare for paleo
tip 3 – get your family on board to increase chance of success
tip 4 – seek out others who share paleo eating philosophy
flexible
references:
general resources:
“be bold for change”
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em 8
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aspire, perspire, nourish yourself https://aspireperspirenourish.com/
- https://aspireperspirenourish.com/
home https://aspireperspirenourish.com/
contests https://aspireperspirenourish.com/contests/
nourishing tips & recipes https://aspireperspirenourish.com/nourishing-tips-recipes/
3 bean salad https://aspireperspirenourish.com/nourishing-tips-recipes/3-bean-salad/
almond iced coffee https://aspireperspirenourish.com/nourishing-tips-recipes/almond-iced-coffee/
apple cran-blueberry crisp https://aspireperspirenourish.com/nourishing-tips-recipes/apple-cran-blueberry-crisp/
apple goat cheese snack wrap https://aspireperspirenourish.com/nourishing-tips-recipes/apple-goat-cheese-snack-wrap/
artichoke spread https://aspireperspirenourish.com/nourishing-tips-recipes/artichoke-spread/
asparagus-mango crisp https://aspireperspirenourish.com/nourishing-tips-recipes/asparagus-mango-crisp/
avocado blt dip https://aspireperspirenourish.com/nourishing-tips-recipes/avocado-blt-dip/
avocado deviled eggs https://aspireperspirenourish.com/nourishing-tips-recipes/avocado-deviled-eggs/
baked kale chips https://aspireperspirenourish.com/nourishing-tips-recipes/baked-kale-chips/
baked ono with white wine & mustard drizzle https://aspireperspirenourish.com/nourishing-tips-recipes/baked-ono-with-white-wine-mustard-drizzle/
banana blueberry pancakes https://aspireperspirenourish.com/nourishing-tips-recipes/banana-blueberry-pancakes/
banana orange cranberry bread (gluten free) https://aspireperspirenourish.com/nourishing-tips-recipes/banana-orange-cranberry-bread-gluten-free/
banana strawberry smoothie treat https://aspireperspirenourish.com/nourishing-tips-recipes/banana-strawberry-smoothie-treat/
basil guacamole https://aspireperspirenourish.com/nourishing-tips-recipes/basil-guacamole/
beef & chicken meatballs https://aspireperspirenourish.com/nourishing-tips-recipes/beef-chicken-meatballs/
beef fajitas https://aspireperspirenourish.com/nourishing-tips-recipes/beef-fajitas/
beet & avocado appetizer https://aspireperspirenourish.com/nourishing-tips-recipes/beet-avocado-appetizer/
beet smoothie https://aspireperspirenourish.com/nourishing-tips-recipes/beet-smoothie/
blueberry almond muffins – gluten free https://aspireperspirenourish.com/nourishing-tips-recipes/blueberry-almond-muffins-gluten-free/
bok choy and vegetable medley https://aspireperspirenourish.com/nourishing-tips-recipes/bok-choy-and-vegetable-medley/
breakfast cereal https://aspireperspirenourish.com/nourishing-tips-recipes/breakfast-cereal/
brown rice crepes https://aspireperspirenourish.com/nourishing-tips-recipes/brown-rice-crepes/
brussels sprouts and apple slaw https://aspireperspirenourish.com/nourishing-tips-recipes/brussels-sprouts-and-apple-slaw/
butternut squash cranberry scones https://aspireperspirenourish.com/nourishing-tips-recipes/butternut-squash-cranberry-scones/
carrot hemp orange oat muffins https://aspireperspirenourish.com/nourishing-tips-recipes/carrot-hemp-orange-oat-muffins/
carrot peach loaf https://aspireperspirenourish.com/nourishing-tips-recipes/carrot-peach-loaf/
cashew bites https://aspireperspirenourish.com/nourishing-tips-recipes/cashew-bites/
chicken amaretto https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-amaretto/
chicken cacciatore https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-cacciatore/
chicken coconut soup https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-coconut-soup/
chicken cutlets with sherry mushroom sauce https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-cutlets-with-sherry-mushroom-sauce/
chicken fingers: nutritious and tasty https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-fingers-nutritious-and-tasty/
chicken lasagna https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-lasagna/
chicken parmesan: a kid friendly food https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-parmesan-a-kid-friendly-food/
chicken pot pie https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-pot-pie/
chicken scallopini https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-scallopini/
chicken spiedini (wraps): mamma inspired recipe https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-spiedini-wraps-mamma-inspired-recipe/
chicken tortilla bake https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-tortilla-bake/
chicken with tomato avocado basil salsa https://aspireperspirenourish.com/nourishing-tips-recipes/chicken-with-tomato-avocado-basil-salsa/
chickpeas: the wonder food https://aspireperspirenourish.com/nourishing-tips-recipes/chickpeas-the-wonder-food/
chilled coconut butternut squash soup https://aspireperspirenourish.com/nourishing-tips-recipes/chilled-coconut-butternut-squash-soup/
chocolate almond butter delights https://aspireperspirenourish.com/nourishing-tips-recipes/chocolate-almond-butter-delights/
chocolate banana squares https://aspireperspirenourish.com/nourishing-tips-recipes/chocolate-banana-squares/
chocolate brownies with great ingredients https://aspireperspirenourish.com/nourishing-tips-recipes/chocolate-brownies-with-great-ingredients/
chocolate chunk cookies https://aspireperspirenourish.com/nourishing-tips-recipes/chocolate-chunk-cookies/
chocolate coconut cookies https://aspireperspirenourish.com/nourishing-tips-recipes/chocolate-coconut-cookies/
chocolate dipped apricots https://aspireperspirenourish.com/nourishing-tips-recipes/chocolate-dipped-apricots/
chocolate mint protein bars https://aspireperspirenourish.com/nourishing-tips-recipes/chocolate-mint-protein-bars/
chocolate nut banana ice cream https://aspireperspirenourish.com/nourishing-tips-recipes/chocolate-nut-banana-ice-cream/
coconut almond butter shake https://aspireperspirenourish.com/nourishing-tips-recipes/coconut-almond-butter-shake/
coconut flour pancakes https://aspireperspirenourish.com/nourishing-tips-recipes/coconut-flour-pancakes/
cod fillets https://aspireperspirenourish.com/nourishing-tips-recipes/cod-fillets/
coffee with cinnamon & coconut oil https://aspireperspirenourish.com/nourishing-tips-recipes/coffee-with-cinnamon-coconut-oil/
cranberry apple oatmeal https://aspireperspirenourish.com/nourishing-tips-recipes/cranberry-apple-oatmeal/
crockpot lentils (side dish) https://aspireperspirenourish.com/nourishing-tips-recipes/crockpot-lentils-side-dish/
date bars with spirulina https://aspireperspirenourish.com/nourishing-tips-recipes/date-bars-with-spirulina/
easy grilled chicken https://aspireperspirenourish.com/nourishing-tips-recipes/easy-grilled-chicken/
easy vacation recipe: artichoke spinach mini frittata https://aspireperspirenourish.com/nourishing-tips-recipes/easy-vacation-recipe-artichoke-spinach-mini-frittata/
egg pepper nest https://aspireperspirenourish.com/nourishing-tips-recipes/egg-pepper-nest/
egg pie with potatoes, eggplant and tomatoes https://aspireperspirenourish.com/nourishing-tips-recipes/egg-pie-with-potatoes-eggplant-and-tomatoes/
eggplant appetizer https://aspireperspirenourish.com/nourishing-tips-recipes/eggplant-appetizer/
fish tacos with fresh veggies https://aspireperspirenourish.com/nourishing-tips-recipes/fish-tacos-with-fresh-veggies/
flaxseed oil dressing https://aspireperspirenourish.com/nourishing-tips-recipes/flaxseed-oil-dressing/
french toast: sweet or savory? https://aspireperspirenourish.com/nourishing-tips-recipes/french-toast-sweet-or-savory/
fresh papaya salsa https://aspireperspirenourish.com/nourishing-tips-recipes/fresh-papaya-salsa/
fresh tomato and black bean salsa https://aspireperspirenourish.com/nourishing-tips-recipes/fresh-tomato-and-black-bean-salsa/
garden fresh tomato sauce https://aspireperspirenourish.com/nourishing-tips-recipes/garden-fresh-tomato-sauce/
get your omega-3 fatty acids: salmon cakes https://aspireperspirenourish.com/nourishing-tips-recipes/get-your-omega-3-fatty-acids-salmon-cakes/
gluten free blueberry muffins https://aspireperspirenourish.com/nourishing-tips-recipes/gluten-free-blueberry-muffins/
gluten free oat bars https://aspireperspirenourish.com/nourishing-tips-recipes/gluten-free-oat-bars/
greek style asparagus antipasto https://aspireperspirenourish.com/nourishing-tips-recipes/greek-style-asparagus-antipasto/
green tea morning smoothie https://aspireperspirenourish.com/nourishing-tips-recipes/green-tea-morning-smoothie/
green vegetable salad https://aspireperspirenourish.com/nourishing-tips-recipes/green-vegetable-salad/
grilled beef skewers https://aspireperspirenourish.com/nourishing-tips-recipes/grilled-beef-skewers/
haddock fillets https://aspireperspirenourish.com/nourishing-tips-recipes/haddock-fillets/
healthy breakfast sausage https://aspireperspirenourish.com/nourishing-tips-recipes/healthy-breakfast-sausage/
hearty minestrone https://aspireperspirenourish.com/nourishing-tips-recipes/hearty-minestrone/
herbed turkey breast https://aspireperspirenourish.com/nourishing-tips-recipes/herbed-turkey-breast/
home fries https://aspireperspirenourish.com/nourishing-tips-recipes/home-fries/
homemade granola https://aspireperspirenourish.com/nourishing-tips-recipes/homemade-granola/
homemade muesli cereal https://aspireperspirenourish.com/nourishing-tips-recipes/homemade-muesli-cereal/
homemade nutty chocolate granola bars https://aspireperspirenourish.com/nourishing-tips-recipes/homemade-nutty-chocolate-granola-bars/
honey lemon baked trout https://aspireperspirenourish.com/nourishing-tips-recipes/honey-lemon-baked-trout/
indian-inspired lentil spread https://aspireperspirenourish.com/nourishing-tips-recipes/indian-inspired-lentil-spread/
is your goal to eat more vegetables? https://aspireperspirenourish.com/nourishing-tips-recipes/is-your-goal-to-eat-more-vegetables/
lemon basil refresher https://aspireperspirenourish.com/nourishing-tips-recipes/lemon-basil-refresher/
lentils: packed with protein https://aspireperspirenourish.com/nourishing-tips-recipes/lentils-packed-with-protein/
long squash chickpea stew https://aspireperspirenourish.com/nourishing-tips-recipes/long-squash-chickpea-stew-2/
mahi mahi on fennel veggie base https://aspireperspirenourish.com/nourishing-tips-recipes/mahi-mahi-on-fennel-veggie-base-2/
mango-pineapple coconut blended treat https://aspireperspirenourish.com/nourishing-tips-recipes/mango-pineapple-coconut-blended-treat/
mediterranean style cod https://aspireperspirenourish.com/nourishing-tips-recipes/mediterranean-style-cod/
millet stuffed peppers https://aspireperspirenourish.com/nourishing-tips-recipes/millet-stuffed-peppers/
mint chocolate protein bar https://aspireperspirenourish.com/nourishing-tips-recipes/mint-chocolate-protein-bar/
nourish for flexibility: easy salmon fillets https://aspireperspirenourish.com/nourishing-tips-recipes/nourish-for-flexibility-easy-salmon-fillets/
nutty lemony bites https://aspireperspirenourish.com/nourishing-tips-recipes/nutty-lemony-bites/
oatmeal bars https://aspireperspirenourish.com/nourishing-tips-recipes/oatmeal-bars/
oatmeal raisin cookies https://aspireperspirenourish.com/nourishing-tips-recipes/oatmeal-raisin-cookies/
okinawan potato, chicken & kale soup https://aspireperspirenourish.com/nourishing-tips-recipes/okinawan-potato-chicken-kale-soup/
orange maple baked salmon https://aspireperspirenourish.com/nourishing-tips-recipes/orange-maple-baked-salmon/
oven roasted brussels sprouts https://aspireperspirenourish.com/nourishing-tips-recipes/oven-roasted-brussels-sprouts/
oven roasted veggies https://aspireperspirenourish.com/nourishing-tips-recipes/oven-roasted-veggies/
overnight oatmeal treat https://aspireperspirenourish.com/nourishing-tips-recipes/overnight-oatmeal-treat/
pan seared steak https://aspireperspirenourish.com/nourishing-tips-recipes/pan-seared-steak/
peanut sauce chicken soba noodles https://aspireperspirenourish.com/nourishing-tips-recipes/peanut-sauce-chicken-soba-noodles/
pecan eggplant parmesan https://aspireperspirenourish.com/nourishing-tips-recipes/pecan-eggplant-parmesan/
pineapple cherry jam https://aspireperspirenourish.com/nourishing-tips-recipes/pineapple-cherry-jam/
polenta with avocado and turkey bacon https://aspireperspirenourish.com/nourishing-tips-recipes/polenta-with-avocado-and-turkey-bacon/
pumpkin spice smoothie https://aspireperspirenourish.com/nourishing-tips-recipes/pumpkin-spice-smoothie/
quick protein perk: blueberry avocado hemp shake https://aspireperspirenourish.com/nourishing-tips-recipes/quick-protein-perk-blueberry-avocado-hemp-shake/
quinoa glory muffins https://aspireperspirenourish.com/nourishing-tips-recipes/quinoa-glory-muffins/
reinvented cranberry oatmeal bars https://aspireperspirenourish.com/nourishing-tips-recipes/reinvented-cranberry-oatmeal-bars/
risotto-style rice https://aspireperspirenourish.com/nourishing-tips-recipes/risotto-style-rice/
roasted butternut squash soup https://aspireperspirenourish.com/nourishing-tips-recipes/roasted-butternut-squash-soup/
romaine greens smoothie https://aspireperspirenourish.com/nourishing-tips-recipes/romaine-greens-smoothie/
salmon pate https://aspireperspirenourish.com/nourishing-tips-recipes/salmon-pate/
satisfying your sweet tooth: apricot date snack bars https://aspireperspirenourish.com/nourishing-tips-recipes/satisfying-your-sweet-tooth/
sautéed rapini with chopped tomatoes https://aspireperspirenourish.com/nourishing-tips-recipes/sauteed-rapini-with-chopped-tomatoes/
savory goat cheese muffins https://aspireperspirenourish.com/nourishing-tips-recipes/savory-goat-cheese-muffins/
savory quinoa squares https://aspireperspirenourish.com/nourishing-tips-recipes/savory-quinoa-squares/
shepherd’s pie https://aspireperspirenourish.com/nourishing-tips-recipes/shepherds-pie/
sicilian sweet style chicken https://aspireperspirenourish.com/nourishing-tips-recipes/sicilian-sweet-style-chicken/
simple chocolate sauce https://aspireperspirenourish.com/nourishing-tips-recipes/simple-chocolate-sauce/
simple lentil soup https://aspireperspirenourish.com/nourishing-tips-recipes/simple-lentil-soup/
simple pesto sauce https://aspireperspirenourish.com/nourishing-tips-recipes/simple-pesto-sauce/
slow cooker chili soup https://aspireperspirenourish.com/nourishing-tips-recipes/slow-cooker-chili-soup/
slow cooker turkey https://aspireperspirenourish.com/nourishing-tips-recipes/slow-cooker-turkey/
spinach smoothie https://aspireperspirenourish.com/nourishing-tips-recipes/spinach-smoothie/
strawberry basil pasta toss https://aspireperspirenourish.com/nourishing-tips-recipes/strawberry-basil-pasta-toss/
strawberry chocolate nut logs https://aspireperspirenourish.com/nourishing-tips-recipes/strawberry-chocolate-nut-logs/
sunflower seed nut butter chicken https://aspireperspirenourish.com/nourishing-tips-recipes/sunflower-seed-nut-butter-chicken/
surprise red velvet brownies https://aspireperspirenourish.com/nourishing-tips-recipes/surprise-red-velvet-brownies/
sweet potato & coconut soup https://aspireperspirenourish.com/nourishing-tips-recipes/sweet-potato-coconut-soup/
swiss chard pesto https://aspireperspirenourish.com/nourishing-tips-recipes/swiss-chard-pesto/
switch it up: pumpkin pancakes https://aspireperspirenourish.com/nourishing-tips-recipes/switch-it-up-pumpkin-pancakes/
teriyaki (with hint of pineapple) beef https://aspireperspirenourish.com/nourishing-tips-recipes/teriyaki-with-hint-of-pineapple-beef/
the benefits of quinoa https://aspireperspirenourish.com/nourishing-tips-recipes/the-benefits-of-quinoa/
traditional lasagna https://aspireperspirenourish.com/nourishing-tips-recipes/traditional-lasagna/
trout with coconut milk https://aspireperspirenourish.com/nourishing-tips-recipes/trout-with-coconut-milk/
turkey & asparagus pasta toss https://aspireperspirenourish.com/nourishing-tips-recipes/turkey-asparagus-pasta-toss/
turkey burgers https://aspireperspirenourish.com/nourishing-tips-recipes/turkey-burgers/
turkey chili https://aspireperspirenourish.com/nourishing-tips-recipes/turkey-chili/
turkey meatloaf https://aspireperspirenourish.com/nourishing-tips-recipes/turkey-meatloaf/
turkey scallopini rolls https://aspireperspirenourish.com/nourishing-tips-recipes/turkey-scallopini-rolls/
veggie roll-ups https://aspireperspirenourish.com/nourishing-tips-recipes/veggie-roll-ups/
warm veggie spinach salad with cacao nibs https://aspireperspirenourish.com/nourishing-tips-recipes/warm-veggie-spinach-salad-with-cacao-nibs/
yellow split pea & sweet potato soup https://aspireperspirenourish.com/nourishing-tips-recipes/yellow-split-pea-sweet-potato-soup/
about https://aspireperspirenourish.com/about/
resources & links https://aspireperspirenourish.com/resources-links/
services https://aspireperspirenourish.com/services/
older posts https://aspireperspirenourish.com/page/2/
going paleo: a starter’s guide https://aspireperspirenourish.com/2017/03/13/going-paleo-a-starters-guide/
https://aspireperspirenourish.com/2017/03/13/going-paleo-a-starters-guide/
aspireperspirenourish https://aspireperspirenourish.com/author/aspireperspirenourish/
- https://aspireperspirenourish.files.wordpress.com/2017/03/img_3454.jpg
- https://aspireperspirenourish.files.wordpress.com/2017/03/img_3461.jpg
paleo shopping list https://aspireperspirenourish.files.wordpress.com/2017/03/paleo-shopping-list.pdf
egg cups https://aspireperspirenourish.files.wordpress.com/2017/03/egg-cups.pdf
chicken salad https://aspireperspirenourish.files.wordpress.com/2017/03/chicken-salad.pdf
turkey stuffed peppers https://aspireperspirenourish.files.wordpress.com/2017/03/turkey-stuffed-peppers.pdf
- https://aspireperspirenourish.files.wordpress.com/2017/03/img_3443.jpg
- https://aspireperspirenourish.files.wordpress.com/2017/03/img_3446.jpg
http://www.westonaprice.org http://www.westonaprice.org
http://thepaleodiet.com http://thepaleodiet.com
http://robbwolf.com http://robbwolf.com/what-is-the-paleo-diet/
http://www.marksdailyapple.com/#axzz2es82cnmx http://www.marksdailyapple.com/definitive-guide-to-the-primal-eating-plan/
http://www.doctoroz.com/videos/paleo-diet-craze-pt-1 http://www.doctoroz.com/videos/paleo-diet-craze-pt-1
http://www.doctoroz.com/videos/paleo-diet-craze-pt-2 http://www.doctoroz.com/videos/paleo-diet-craze-pt-2
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aspire, perspire, nourish yourself wellness ideas for everyday living! skip to content homecontests nourishing tips & recipes 3 bean salad almond iced coffee apple cran-blueberry crisp apple goat cheese snack wrap artichoke spread asparagus-mango crisp avocado blt dip avocado deviled eggs baked kale chips baked ono with white wine & mustard drizzle banana blueberry pancakes banana orange cranberry bread (gluten free) banana strawberry smoothie treat basil guacamole beef & chicken meatballs beef fajitas beet & avocado appetizer beet smoothie blueberry almond muffins – gluten free bok choy and vegetable medley breakfast cereal brown rice crepes brussels sprouts and apple slaw butternut squash cranberry scones carrot hemp orange oat muffins carrot peach loaf cashew bites chicken amaretto chicken cacciatore chicken coconut soup chicken cutlets with sherry mushroom sauce chicken fingers: nutritious and tasty chicken lasagna chicken parmesan: a kid friendly food chicken pot pie chicken scallopini chicken spiedini (wraps): mamma inspired recipe chicken tortilla bake chicken with tomato avocado basil salsa chickpeas: the wonder food chilled coconut butternut squash soup chocolate almond butter delights chocolate banana squares chocolate brownies with great ingredients chocolate chunk cookies chocolate coconut cookies chocolate dipped apricots chocolate mint protein bars chocolate nut banana ice cream coconut almond butter shake coconut flour pancakes cod fillets coffee with cinnamon & coconut oil cranberry apple oatmeal crockpot lentils (side dish) date bars with spirulina easy grilled chicken easy vacation recipe: artichoke spinach mini frittata egg pepper nest egg pie with potatoes, eggplant and tomatoes eggplant appetizer fish tacos with fresh veggies flaxseed oil dressing french toast: sweet or savory? fresh papaya salsa fresh tomato and black bean salsa garden fresh tomato sauce get your omega-3 fatty acids: salmon cakes gluten free blueberry muffins gluten free oat bars greek style asparagus antipasto green tea morning smoothie green vegetable salad grilled beef skewers haddock fillets healthy breakfast sausage hearty minestrone herbed turkey breast home fries homemade granola homemade muesli cereal homemade nutty chocolate granola bars honey lemon baked trout indian-inspired lentil spread is your goal to eat more vegetables? lemon basil refresher lentils: packed with protein long squash chickpea stew mahi mahi on fennel veggie base mango-pineapple coconut blended treat mediterranean style cod millet stuffed peppers mint chocolate protein bar nourish for flexibility: easy salmon fillets nutty lemony bites oatmeal bars oatmeal raisin cookies okinawan potato, chicken & kale soup orange maple baked salmon oven roasted brussels sprouts oven roasted veggies overnight oatmeal treat pan seared steak peanut sauce chicken soba noodles pecan eggplant parmesan pineapple cherry jam polenta with avocado and turkey bacon pumpkin spice smoothie quick protein perk: blueberry avocado hemp shake quinoa glory muffins reinvented cranberry oatmeal bars risotto-style rice roasted butternut squash soup romaine greens smoothie salmon pate satisfying your sweet tooth: apricot date snack bars sautéed rapini with chopped tomatoes savory goat cheese muffins savory quinoa squares shepherd’s pie sicilian sweet style chicken simple chocolate sauce simple lentil soup simple pesto sauce slow cooker chili soup slow cooker turkey spinach smoothie strawberry basil pasta toss strawberry chocolate nut logs sunflower seed nut butter chicken surprise red velvet brownies sweet potato & coconut soup swiss chard pesto switch it up: pumpkin pancakes teriyaki (with hint of pineapple) beef the benefits of quinoa traditional lasagna trout with coconut milk turkey & asparagus pasta toss turkey burgers turkey chili turkey meatloaf turkey scallopini rolls veggie roll-ups warm veggie spinach salad with cacao nibs yellow split pea & sweet potato soup about resources & links services ← older posts going paleo: a starter’s guide posted on march 13, 2017 by aspireperspirenourish there are many diet plans and programs that offer advice on nutrition and healthful eating.  each has its own merits and drawbacks. when choosing an approach, consider your unique needs to decide what will work best for you. a paleo lifestyle is one of many approaches that gained popularity in the last few years. although paleo proponents have different recommendations about what to eat, the foundational approach is philosophically similar for this group (1). essentially, paleo diets focus on back-to-basics whole foods, i.e. those that our paleolithic era ancestors ate when they relied on hunting and gathering for sustenance, before the rise of agriculture. thinking about trying paleo? use our tips to get started and stay committed. tip 1 – understand paleo foundations to guide food choices and portions research paleo philosophy and be sure you agree with it before committing. we’ve listed a few references at the end of the blog post to get you started. paleo essentials: eat grass-fed animals (and all their parts like liver, kidneys, intestines), fish, eggs, and organic plants, fruit, nuts, and seeds in season. avoid grains, legumes, and dairy. avoid all processed foods, especially refined sugars. paleo plate should comprise “2/3 fresh vegetables, palm-sized protein, a dollop of fat and the rest fruit.” (2) tip 2 – prepare for paleo gradually reduce consumption of foods on the paleo ‘avoid’ list. print paleo shopping list to help with choices. (3) find paleo recipes that excite you and save for easy reference. try 3 of our delicious original recipes for starters: egg cups, chicken salad, and turkey stuffed peppers. modify your own favorite recipes for paleo. create weekly meal plans. cook extra food for breakfast leftovers. make meals from scratch. be creative with replacing favorite foods. for example, use portobello mushrooms, eggplant slices, or lettuce leaves instead of hamburger buns. tip 3 – get your family on board to increase chance of success educate family members about paleo and its benefits. prepare paleo feasts for 1 week to show its abundance and get them excited. have kids list their favorite paleo-approved foods. involve kids in planning and preparing meals. once the family is excited, challenge yourselves to follow a paleo eating plan for 30 days. discuss strategies for dealing with ‘avoid’ foods at school, restaurants, parties. review online menus before visiting restaurants; ask for substitutions when ordering. tip 4 – seek out others who share paleo eating philosophy share recipes and strategies with other paleo followers. entertain at home with paleo-based menus. bring paleo-inspired appetizers to events and parties. answer questions about paleo without trying to convert everyone else to paleo. above all, in following a paleo lifestyle be flexible because we live in 2017, a far reach from 2.5 million years ago! our homes, grocery stores, schools, offices are filled with ‘avoid’ foods. sometimes you’ll need to eat that slice of pizza that’s being served. just enjoy it! ________________ references: (1) proponents of paleo diets: http://www.westonaprice.org/; http://thepaleodiet.com/; http://robbwolf.com/; http://www.marksdailyapple.com/#axzz2es82cnmx (2) http://www.doctoroz.com/videos/paleo-diet-craze-pt-1; http://www.doctoroz.com/videos/paleo-diet-craze-pt-2; http://www.doctoroz.com/videos/paleo-diet-craze-pt-3. (3) fragoso, s., everyday paleo: embracing a natural diet & lifestyle to increase your family’s health, fitness & longevity, las vegas, usa: victory belt publishing, 2011; ultimate paleo guide general resources: http://www.paleoplan.com/resources/paleo-plan-food-guide/; http://www.nerdfitness.com/blog/2010/10/04/the-beginners-guide-to-the-paleo-diet/ http://en.wikipedia.org/wiki/paleolithic_diet 21.285002 -157.835698 rate this:share this:twitterfacebookpinterestlinkedinemailprintlike this:like loading... posted in nutrition, recipes, weekly blogs | tagged diets, fat burning, fats, food, low carb diets, paleo, paleolithic, primal eating, protein, whole foods | leave a comment celebrate the power of change posted on march 4, 2017 by aspireperspirenourish © wuyanjun | dreamstime stock photos international women’s day is march 8th, and the theme for the march-long celebration this year is “be bold for change”. typically, we don’t like to highlight or celebrate days like valentine’s day, mother’s day, and similar ones because they are too commercialized.  we do believe, however, in the underlying concept of pausing and appreciating the meaning of these celebrations.  this year’s international women’s day theme is particularly meaningful for fitness, nutrition and wellness: “be bold for change” there are people who fear change, love change, initiate change, stop change, tolerate change, or experience so many other emotions with change!  the reality for every human is that change happens whether you want it or not, and it can happen slowly or quickly.  every day our bodies go through changes that we can’t even detect as our cells renew themselves and decay.  to some degree, you have a choice about renewing or decaying your body, mind, and spirit. fitness and nutrition are powerful tools that make a difference so be bold this month and change your bad fitness and nutrition habits into good ones. ©redbaron – dreamstime here are 31 some simple ways to follow through: exercise more often. increase the intensity of your workouts. get more sleep. drink less alcohol. eat more vegetables and fruits. eat less takeout or processed foods. try a new resistance training program. take a walk after dinner. eat less sugar (added sugar like sweets!). relax your mind by meditating. try yoga workout. cook at home more often. drink less soda or sugary drinks. drink less coffee drink more green tea. stop dieting. eat more balanced meals with protein, carbohydrates, and fats. eat appropriate portion sizes for your body weight and goals. sit less and move more. stretch before and after physical activities. workout with a partner. join a running or cycling or skiing or swimming group. dance with your kids, spouse, partner, friends. walk to work or to run errands. try spin classes or pilates or zumba class or cross-fit. walk the stairs at work instead of taking the elevator. bring your home-made lunch to work or school. cut up veggies to have handy in the fridge for snacks. do sit ups or crunches every day. throw out processed foods from your pantry and fridge. keep a daily journal of your fitness and nutrition activities to challenge yourself to do better. it’s going to be hard work.  it’s going to be frustrating and disappointing sometimes, so that’s why you need to be bold and determined.   when you follow through, at the end of the month, you will see physical differences and be elated by your effort. happy international women’s month to all the wonderful women around the world. rate this:share this:twitterfacebookpinterestlinkedinemailprintlike this:like loading... posted in fitness tips, motivational, nutrition, weekly blogs | tagged change, fitness, inspiration, inspiration for change, motivation, nutrition, pays, tips for health, women's day | leave a comment ← older posts search for: follow aspire, perspire, nourish yourself on wordpress.com our recent posts our recent posts select month march 2017 february 2017 november 2016 september 2016 july 2016 june 2016 may 2016 april 2016 march 2016 february 2016 january 2016 december 2015 november 2015 october 2015 september 2015 august 2015 july 2015 june 2015 may 2015 april 2015 march 2015 february 2015 january 2015 december 2014 november 2014 october 2014 september 2014 august 2014 july 2014 june 2014 may 2014 april 2014 march 2014 february 2014 january 2014 december 2013 november 2013 october 2013 september 2013 august 2013 july 2013 june 2013 may 2013 april 2013 march 2013 some of our original recipes apn lodging is on airbnb! elegant ocean view studio @ marine surf waikiki honolulu, hi, united states want to be steps from waikiki beach and at the center of shopping, restaurants, nightlife? stay in our elegant, renovated studio, located near the royal hawaiian and enjoy all of that as well as f... https://www.airbnb.com/embeddable/airbnb_jssdk apn lodging is on airbnb! best ocean view studio @ marine surf waikiki honolulu, hi, united states if you want to be steps from waikiki beach and have the convenience of a well-equipped kitchen for healthy meals, and free parking, then stay in our sleek, upscale studio. we are located near the r... https://www.airbnb.com/embeddable/airbnb_jssdk aspire, perspire, nourish yourself blog at wordpress.com. post to cancel send to email address your name your email address cancel post was not sent - check your email addresses! email check failed, please try again sorry, your blog cannot share posts by email. %d bloggers like this:


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