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Low Carb

The Older Bolder Life Friday Feast: Old School Broccoli Salad (Bacon and Pepitas!) with a Twist

September 24, 2021 By Older Bolder Mark

Now and again I’m reminded that so many of the great recipes we all enjoy today are really just updates of classics that have been around for decades (or longer); today’s Old School Broccoli Salad (Bacon and Pepitas!) with a Twist is a perfect example.

Though the details are a bit fuzzy, I remember as a young child decades ago turning my nose up at a fresh broccoli salad prepared by my Ma-Ma (maw maw, maternal grandmother) at her beach house on the Texas coast.

She was a GREAT old-style, Texas coastal cook – she could work wonders with fresh shrimp, fish, and crab, and spent many an hour slaving over a blistering gas stove in the un-air conditioned kitchen cranking out meals for the clan that always seemed to be in attendance.

I’m sure her broccoli salad (with a classic mayo or Miracle Whip based dressing) was damned tasty as well, though to my 6 or 7 year old mind at the time, it was worth a hard-fought battle to avoid even touching it, much less eating it. We didn’t eat fresh broccoli back in the day around our house, and the frozen blocks of broccoli that were available back in the day didn’t convert many broccoli skeptics around our dinner table.

Fresh broccoli salad still showed up on the buffet tables of my youth at family, friend, and church gatherings, and I’m sure somewhere along the way I’m mustered up the courage to try some (probably to please some girlfriend’s mother or aunt); the dish otherwise stayed off our radar until years later.

Living in San Antonio during graduate school was an eye-opening experience in so many ways, including the burgeoning foodie culture there. As Texas is today, San Antonio was a melting pot of a variety of food cultures and traditions, and among those were some great classic Texas barbecue sides – including updated broccoli salads.

These were still largely mayo-based, but included toasted nuts (often pepitas or pecans, red onions, bacon, and raisins, dried cranberries, or even dried peaches from Fredericksburg.

Over the years we found ourselves subbing in a mustardy or balsamic based vinaigrette for the classic mayo dressing, and have finally settled on this mustard-based version as our standby.

Several thoughts on the dressing – I usually end up using half avocado oil and half good EVOO for the oils, and we find that while any vinegar works here, the combination of apple cider vinegar and red wine vinegar is our favorite. Likewise use any mustard you want, classically it would have to be Dijon, though I’ve been using a coarse, spicy mustard of late with this recipe and it’s incredibly tasty.

The recipe is written to make a big batch, we usually eat it all the day it’s made, but this is one of those rare salads that gets better over the next day or two.

1 and 1/2 pounds broccoli florets, chopped
1/2 cup* toasted pepitas (almonds, sun flower seeds, pecans, etc)
1/2 cup* red onion, chopped fine
1/2 cup* crispy bacon, chopped medium (3-4 slices)
1/2 cup* dried tart cherries or cranberries
Optional
1 jalapeño pepper, stemmed, cut into thin slices
1 medium carrot, thinly sliced or grated coarsely
(*or more)

Dressing (see note above)
1/4 cup avocado oil
1/4 cup EVOO (the good stuff)
3-4 tbsp good vinegar (ACV, red wine vinegar, etc)
1-2 tbsp Dijon mustard
1-2 tbsp good honey or maple syrup
1-2 large garlic clove (minced or pressed)
2-3 tsp good fresh ground pepper
1/2 – 1 tsp fine sea salt

Toast the pepitas, and cook, cool, and chop the bacon.

Prep the vegetables and place in a large bowl, add the optional dried fruit, nuts, and bacon.

Mixed all dressing ingredients in a small bowl or lidded jar, then whisk / shake until well combined and emulsified. Taste and adjust for acid/vinegar, mustard, sweet, and salt.

Pour the dressing over the vegetables in the bowl, stirring to mix well, evenly distributing all the goodies and coating them evenly with the dressing. Chill for at least 30 minutes before giving the salad a good stir at service.

Enjoy.

1 Comment Filed Under: Recipe: Salads Tagged With: broccoli, friday feast, Low Carb, recipe, salads, vinaigrette

Inquiring Minds Want to Know: Older Bolder Links, Reads, Podcasts, Recipes, and More 26 August 2020

August 26, 2020 By Older Bolder Mark

Top of the Fold This Week: Short Power Walks, the Power of Honey, Low Carb / High Fat for Mature Folks, and More

A daily 7-minute power walk cuts the risk of early death by 30%?

Interesting claims that honey is better treatment for coughs and colds than antibx. Here’s the study the article is referencing.

Low carb / high fat diets don’t just work in the young. Here’s the study the article is referencing.

Nifty human study review: IF paired with resistance training maintains lean body mass and helps burn fat.

Interesting read: Remote Work Nationalism.

Interesting COVID-19 Roundup from the Week

There’s been a lot of talk (in some circles) of late about T-Cell immunity in COVID-19; here’s a nice lay review, and the research article it’s based on.

Impressive evidence that IV NAC blocks the inflammatory COVID-19 cascade.

Interesting suggestion that breast milk protects against COVID-19 infection and viral replication.

Podcasts of the Week: Two Worth Your Time

Hugh Jackman on Best Decisions, Daily Routines, The 85% Rule, Favorite Exercises, Mind Training, and Much More.

Q&A time with Brad Kearns is always interesting.

Food, Glorious Food

Sous Vide: Not Just the Hunter’s Best Friend

How caffeine changed the world.

Spicy strawberry avocado salsa – maybe the best salsa recipe we’ve ever posted.

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: COVID-19, honey, links, Low Carb, recipes, resistance training, walking

A Novel Thought: What If We Taught People (All People) How to Eat for Health?

June 22, 2020 By Older Bolder Mark

In today’s cultural (some might even say political) soup in which we find ourselves swimming today, it seems no matter where one might turn – sports, health and wellness, finance, the food industry, education, and more (the list is potentially endless) – there’s vehement discussion about real and perceived inequalities, systematic failings, prejudice, and pain.

In the context of the work we’re doing here at Older Bolder Fitness and my prior career as a physician, I’m particularly fascinated by the discussions coursing through the medical and health and wellness arena addressing many of these issues. It goes without saying that some deeply rooted, critical issues are finally being pushed to see the light of day, and as well some of the chatter out there is simply outrageously misinformed, misdirected, and most critically – badly misses the mark of truly improving health and wellness (and perhaps even societal integrity) for all in society.

Those genuinely interested in improving health and wellness for all will be hearing much more about today’s hot topics, including health disparities for people of color, social determinants of health, the purported linkage of health and social justice, medical comorbidities and differential outcomes by race, and of late, differential COVID-19 mortality rates by race.

IMHO much of today’s discussion is long on vivid and moving recitations of problems and pathology and damned short on genuine, boots on the ground, practically implementable solutions.

In particular, today’s stodgy, monolithic medical establishment, increasingly corporate owned and managed, has become much more of a “repair shop”, utilizing often amazing technology to address the inevitable consequence of lifestyle diseases, worsened by abysmal nutrition and a dearth of physical activity. This same medical establishment has presided over the greatest decline in health and wellness of the American population in the nation’s history over the past 30-40 years, at the same time watching the cost of care explode at an alarming rate, sadly yet to be addressed by “organized medicine” or politicians of any stripe.

On one hand, you could argue the situation looks grim; on another hand, what if there were solutions at hand that could tangibly produce results within a few short years?

What If We Taught People (All People) How to Eat for Health?

If one were to believe and implement the principle that the simplest solution is most likely the right one (a permutation of Occam’s Razor, and yes I understand that his original constructs were much more complex), what if we taught all people how to nourish their bodies for health and wellness?

[An aside – if you really want to talk about social equity and justice, you’re by definition talking about everyone in said society. I get the current environment that we’re operating in these days, and that the emotional currency of the day is about people of color. That said, societal health and wellness is an all color, all race, all people issue, plain and simple. Arguments to the contrary (when it comes to societal health and wellness) are based on other agendas, agendas that won’t lead to productive solutions.]

The shockingly simple act of reducing/ceasing the consumption of refined carbohydrates, shifting to whole food carbohydrate sources in thoughtful moderation, eating moderate amounts of nourishing proteins, and eliminating the consumption of toxic, refined seed oils and replacing them with easily-proven healthier fats would improve the health (addressing many of the problematic co-morbidities you’re hearing so much about these days) of millions of people.

Add in simple exercise, walking being perhaps the simplest form of exercise available to almost everyone on the planet today, and the improvements would be even more impressive.

The savings in health care dollars expended would in all probability count in the billions in a matter of a few short years (ie, cut the number under treatment for T2DM in half in two years), and the improvement in quality of life would be immeasurable.

Empowering individuals to take charge of their own health and wellness is an incredibly powerful concept, and there’s plenty of room for adjusting best practices to address unique cultural influences. Is it truly possible? Hell yes it is. Is it likely to happen? We’ll see….

Leave a Comment Filed Under: Question of the Day Tagged With: health equality, Low Carb, low hanging fruit, nutrition, social justice

Inquiring Minds Want to Know: Older Bolder Links, Reads, Podcasts, Recipes, and More 17 June 2020

June 17, 2020 By Older Bolder Mark

Interesting Links and Reads from the Week: Exercise, Low Carb, Omega-3s, and More

Physical activity and A-Fib: It’s Complicated. And riskier for men?

Yet another trial of low carb/high fat works. I’m shocked I tell you, shocked….

Association between omega-3 intake and muscle strength in mature folks.

Training the masters sprinter: our stride length shortens, among other things.

Longevity hack: volunteer.

Happiness and gut health is no laughing matter. The study the article is drawn from here.

COVID-19 Links from the Week

Sex differences in immune responses to COVID-19.

Could up to 60% of the non-infected population be immune to COVID-19? Maybe.

COVID-19 fact check: Infection Fatality Ratios probably aren’t what you’ve been hearing.

The CDC’s data suggests COVID-19 infection fatality rates are below 0.3%.

Are bald men more susceptible to COVID-19?

Podcast of the Week

Q&A with Brad Kearns.

Food, Glorious Food

Poisson Cru in French Polynesia.

Libby’s Chile Crisp.

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: COVID-19, gut health, links, Low Carb, omega 3, recipe, sprinting

Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 3 June 2020

June 3, 2020 By Older Bolder Mark

Though Hard to Find in the Media This Week, More Perspectives on COVID-19

Evidence for US COVID-19 in Jan-Feb 20.

Universal masking: an unexpectedly realistic assessment.

T2DM patients taking metformin had a lower COVID-19 mortality rate.

Now that’s interesting – COVID-19 mortality increases with unsaturated fat intake. Here’s the actual journal article (in pre-press as of today).

A more thoughtful look at the increased cardiovascular mortality in African Americans due to COVID-19.

Things That Have Traditional Medicine and the Mainstream Media Confused This Week

The paradox that keeps on giving: High-fat dairy linked to better health (yet again).

The case for red meat from a very atypical source.

High-carb meals result in energy crashes thereafter.

Follow the money: US professional medical associations caught with their hands in the cookie jar?

Nifty Stories and a Look at the Lighter Side

Dr. Johan Hultin, 95-year old virus hunter.

The tree that cured malaria is back in the limelight.

The Ministry of Silly Walks needs to open a branch near you.

Must see video: What It’s Like to Believe Everything the Media Tells You

Finding inspiration in unexpected places.

Food, Glorious Food

Making mason jar butter.

TAGG (Turmeric Ancho Ginger Garlic) Wings.

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: COVID-19, dairy, fats, Low Carb, recipe, red meat, saturated fat

Inquiring Minds Want to Know: Older Bolder Links, Reads, Podcasts, Recipes and More 27 May 2020

May 27, 2020 By Older Bolder Mark

Coronavirus and the sun: A Lesson from the 1918 influenza pandemic.

An oldie but a goodie covering the open-air treatment of pandemic influenza.

More on vitamin D and COVID-19 mortality rates.

Other Interesting Non-COVID Reads This Week

The “optimal” oral health diet is low carb they say…

The internal, external, and extended microbiomes of hominins.

Been saying this for months now – video calls won’t cut it forever.

A Podcast Bonanza This Week

Results of Chris Smith’s 90 day farmer’s carry challenge on Mark Bovair’s podcast.

Sisson talks the Ketogenic Diet on Mark Harmon’s podcast.

Dr. Anna Cabeca, DO on keto and women’s health.

Gary Foresman, MD on COVID-19 via the Primal Blueprint podcast.

Dr. Mariza Snyder and Mark Sisson on metabolic makeovers.

Animal Proteins in the News: Good News and a a Couple to Laugh At

During the UK lockdown, meat free product sales dropped.

A swing and a miss from Wired on “rebuilding the meat industry without animals”.

Despite being proven wrong, the anti-meat gang won’t let this go.

Food, Glorious Food

25 keto coffee recipes.

Our take on Tex Mex Migas.

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: COVID-19, keto, links, Low Carb, microbiome, proteins, recipes, vitamin D

Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 15 April 2020

April 15, 2020 By Older Bolder Mark

The Obligatory Current Event – COVID-19 Links That Caught My Eye This Week

What can we learn about the metabolic syndrome from COVID-19?

Obesity appears to be a significant COVID-19 risk, even in the young. This should of course in NO WAY be a surprise, yet obesity is not currently being listed by the majority of medical agents or in media reports as a significant contributor of risk.

I’m hearing more and more reports of hospitals battling docs and staffs of late. (Free MedScape account required, and the comments are damned interesting.)

WSJ details the cytokine storm from a lay perspective.

What? Antibodies in 30% tested?

Other Fitness News (and More) You Can Use this Week

The more you walk, the better.

Exercise benefits metabolism more than we think.

In support of caffeine before the workout.

As we mature, most of us are more emotionally stable.

Less Facebook = happier life.

Low carb diets can slow age related brain changes.

Bulletproof team on autophagy.

Marijuana use leads to infertility?

Food, Glorious Food

The most photographed food in the US by state.

Olive trees and their spread through the Mediterranean basin.

Creole Mustard and Honey Yogurt Dressing.

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: autophagy, caffeine, COVID-19, exercise, infertility, links, Low Carb, obesity, SARS-CoV-2, walk

Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 12 February 2020

February 12, 2020 By Older Bolder Mark

Been on the road for a bit this week, hence the somewhat truncated and eclectic link list today…

Ouch, so the official dietary guidelines aren’t so evidenced based?

Nifty primer on micro-workouts.

The surprising science behind friendship.

So low carb diets do indeed have a beneficial impact on CVD risk…

Speaking of low carb, the VA is testing a keto diet plan for diabetics.

How about using a keto food plan for binge eating and food addiction?

Time restricted feeding improves metabolic markers.

Another warning for vegans: does the vegan diet impact intelligence?

Erectile dysfunction meds might distort vision over the long term.

So elevated LDL-C is always a problem, or not?

Love and Lhotse.

Nifty olympic marathoner ultra-running story.

Food, Glorious Food

Lemon Bomb Piccata Sauce (wow guys, this one is really good).

Bulletproof reviews and recommends macro trackers.

Leave a Comment Filed Under: Inquiring Minds (Links) Tagged With: fitness, friendship, keto, links, Low Carb, recipes, running

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Able to sneak away for a surprise lunch date today Able to sneak away for a surprise lunch date today with my lovely wife at Whiskey Cake in Plano. Keeping things interesting and spontaneous is critical in the relationship long game, and a little time enjoying great food in a fun environ is always a win. And damn, their arrosto misto roasted veg appetizer is simply awesome. 
#lunchdate #relationships #marriagerocks
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#fruit #berries #antioxidants #elderberries
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Testing Jake and Kaitlyn’s new Big Agnes Flying Testing Jake and Kaitlyn’s new Big Agnes Flying Diamond 8 in the backyard today before a trip coming up shortly. What a nifty basecamp tent with great features and meticulous engineering. Time away from the routine and digital distractions in nature is critical and restorative, it’s time to start planning your next adventure. #getoutside #camping #nature #montana
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#ketorecipes #paleorecipes #primalrecipes
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#ketorecipes #paleorecipes #primalrecipes
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#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
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#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
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#montana #missoula #tophatmissoula #tophatlounge #clarkfork
#brennanswave #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
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#montana #olderbolderfitness #olderbolderlife #primal
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#ketorecipes #paleorecipes #primalrecipes
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#metabolicflexibility #fit #foodporn
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#garden #succulentgarden #missoula #montana #olderbolderfitness #olderbolderlife #primal
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#saladdressing #italiandressing #salad #oregano #thyme #olderbolderfitness #olderbolderlife #primal
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#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
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#metabolicflexibility #fit
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#roses #payattention #mindfulness
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
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#koreanfood #bulgogi #beefbulgogi #foodporn
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
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#primalhealthcoach #primalmasterclass
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#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
How about this colorful and fresh Green Bean Nicoi How about this colorful and fresh Green Bean Nicoise Salad for lunch or dinner today? Just posted the recipe on the blog this morning, I have to admit it's one of the more creative salads we've done at home in a while, and the bright, lemon-based dressing is amazing. A great thing about this recipe is it can be done in stages and held in the fridge, then assembled right before serving. With or without some wild-caught tuna on the platter, this one is a meal in itself. You'll want to try this one. #nicoisesalad #greenbeans #wildcaughttuna #lemon #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
What a great lineup of speakers at yesterdays open What a great lineup of speakers at yesterdays opening day for the Primal Health Coach Masterclass in Austin - Tyler Cartwright (@ty_cartwright) and Luis Villasenor (@darthluigi) of @ketogains knocked it out of the park, as did Erin Power (@eat.simple.erin) and Laura Rupsis. Rubbing shoulders with some of the bigs is always inspiring and a great opportunity to learn, test and integrate new ideas, and stretch your goals and the horizon a bit. A rainy day on tap today won't dampen enthusiasm to hear @marksissonprimal and @christinehassler. #primalhealthcoachmasterclass #ketogains #learn 
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Good morning Austin! I'm down in Austin for this y Good morning Austin! I'm down in Austin for this year's @primalhealthcoach Masterclass training with @marksissonprimal, @christinehassler, and team. Can't wait to get started, though the lake view and coffee from Mozart's Coffee Roasters (@mozartscoffee) after a lakeside walk this morning is a pretty damned nice way to start the day. Let's get this show rollin'. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit #coffee #espresso
Posted a new recipe on the blog (link in bio) toda Posted a new recipe on the blog (link in bio) today for this tasty #turmeric #tzatziki; it comes together in just a few minutes and has been delicious on crudite and several grilled meats. My lovely wife would probably eat tzatziki at every meal if given the chance, and this one might be her new favorite. By the way, it's equally good made with the more authentic Greek yogurt as well as a full fat sour cream. Those Farmers' Market vegetables you're picking up this week are calling for this one. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit
Posted a fun recipe for our Friday Feast post on t Posted a fun recipe for our Friday Feast post on the blog (link in bio) today - a spicy Crunchy Oven Roasted Nashville Picken (Pork Rind Coated Chicken). This recipe uses a couple of different tricks to make it more crispy and crunchy than ever, and the #primal/#paleo/#keto friendly Nashville glaze is amazing. You’ll want to put this one in the rotation before too long. Cheers. 
#chicken #ovenroastedchicken #nashville #nashvillechicken #nashvillehot 
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
New recipe up on the blog today - this delicious B New recipe up on the blog today - this delicious Bacon and Egg Asian Fried Cauliflower Rice. There are ton of great #cauliflower fried rice recipes out there; we’ve tried to pull together the best features of our favorites to pack in the most well-balanced flavors possible. I like mine slathered in a good #sriracha too, though this one is incredibly tasty on its own. We’re featuring this one in a #bulgogi bowl for the Friday Feast this week, recipe to follow. 
#cauliflower #cauliflowerrice #friedrice
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
An amazing roasted vegetable platter @whiskeycakep An amazing roasted vegetable platter @whiskeycakeplano today - their arrosto misto appetizer with roasted veg and peppers with red miso butter. Wow, what a great way to start the business lunch - people make better decisions when they’re happy. Roasted #shishitos for the win. #roastyourvegetables #butter #fireroasted
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
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Able to sneak away for a surprise lunch date today Able to sneak away for a surprise lunch date today with my lovely wife at Whiskey Cake in Plano. Keeping things interesting and spontaneous is critical in the relationship long game, and a little time enjoying great food in a fun environ is always a win. And damn, their arrosto misto roasted veg appetizer is simply awesome. 
#lunchdate #relationships #marriagerocks
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Just posted an interesting look at the five fruits Just posted an interesting look at the five fruits packing the most antioxidant punch on the blog today (link in bio). Ranked by their ORAC scores (oxygen radical absorption capacity - a bench top measure), the winners are elderberries, wild blueberries, raw cranberries, blackberries, and gogi berries. Fruit has its baggage (we’re looking at you fructose), but thoughtfully added to your meal plan, it brings a host of great benefits. 
#fruit #berries #antioxidants #elderberries
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Testing Jake and Kaitlyn’s new Big Agnes Flying Testing Jake and Kaitlyn’s new Big Agnes Flying Diamond 8 in the backyard today before a trip coming up shortly. What a nifty basecamp tent with great features and meticulous engineering. Time away from the routine and digital distractions in nature is critical and restorative, it’s time to start planning your next adventure. #getoutside #camping #nature #montana
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
By far and away our favorite coffee purveyor in #M By far and away our favorite coffee purveyor in #Missoula is Florence Coffee Roasters. A perfect dark roast, consistently great espresso pulls, and awesome service - we like their Orange Street location most of all. #missoula #florencecoffeeroasters #espresso #coffee #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
On the ground with Brantley and the gang today sou On the ground with Brantley and the gang today south of Livingston (Montana) on the Pine Creek trail system. What a gorgeous afternoon out for a short hike in the high country, just as spring is coming to mountains. Hiking makes everybody happy, even if you're backpack bound. #montana #livingston #hiking #yellowstoneriver #yellowstone #yellowstonevalley
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Surf's up tonight in Missoula on Brennan's wave do Surf's up tonight in Missoula on Brennan's wave downtown on the Clark Fork after a crazy good dinner with the ladies in my life at the TopHat (shrimp tacos imaged above). Warming temps over the next few days are going to make the river pop and bring out the boards and the 'yaks. Hot damn, and Montana rocks in the spring. 
#montana #missoula #tophatmissoula #tophatlounge #clarkfork
#brennanswave #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Being the kind of person that has never met a jala Being the kind of person that has never met a jalapeno popper I didn't like, when these Grilled Jalapeno Poppers with Smoked Gouda popped up on our radar I simply couldn't resist. #Gouda is a great melting cheese, superbly flavored, and readily available; fresh jalapenos are flooding into markets these days too. Don't forget a spritz of fresh lime juice, some chopped cilantro, and a really nice coarse salt for these hot off the grill. Recipe on the blog (link in bio) on Wednesday this week. See you on the back porch around the grill tonight. #jalapenos #jalapenopoppers #grill
#montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit #foodporn
Out shopping in #Missoula this morning for new suc Out shopping in #Missoula this morning for new succulents for our daughter's house here, what a great array of options at Caras Nursery today. Succulent gardens are so easy to keep, can be quite beautiful, and add a nifty unique touch to the home garden, even in the northern Rockies. Get out there and get your hands dirty today. 
#garden #succulentgarden #missoula #montana #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
For the Older Bolder salad Monday today I've poste For the Older Bolder salad Monday today I've posted a recipe (link in bio) for this quick Italian dressing, based around fresh oregano, parsley, and thyme, that's shockingly close to the dressing served on their house salad by a(n) (in)famous Italian chain eatery. This is far, far better, and comes together in under 5 minutes if you're pretty handy prepping those fresh herbs. Don't forget your homemade avocado or olive oil mayo for this one too. Cheers. 
#saladdressing #italiandressing #salad #oregano #thyme #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Great stained glass trout at the #Orvis store in D Great stained glass trout at the #Orvis store in Dallas. Art is where you find it, and trout are always beautiful. Happy weekend to all our #flyfishing brethren out there today. #trout #chiwulff #flyfish #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Some days you really do have to stop and smell the Some days you really do have to stop and smell the roses; I walked by this overgrown, wild-assed rose bush on my walk this morning and couldn’t help but stop, soak up the beauty and the scents, and grab a few pictures. You don’t need a mindfulness app, trainer, guru, or training - you just need to pay attention to the world unfolding around you. Go find some roses to smell today. 
#roses #payattention #mindfulness
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Today’s Friday Feast is this amazing Hanger Stea Today’s Friday Feast is this amazing Hanger Steak Bulgogi Bowl (recipe posted on the blog this morning, link in bio). Hanger steaks, like their kissing cousins skirt steaks, derive from the diaphragm though are much more tender and flavorful than skirt - which is still our favorite #fajita cut on the planet. I put this bowl together last weekend before heading down to Austin with our Asian Fried Cauliflower Rice; hot damn, was it tasty. And it’s a simple prep and cook to boot. 
#koreanfood #bulgogi #beefbulgogi #foodporn
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
Mark Sisson and Christine Hassler led an informati Mark Sisson and Christine Hassler led an information packed and challenging day at the Primal Health Coach Masterclass in Austin yesterday. Plenty of good ideas, mental stretching, rib tickling, and sharing throughout the day. Learning is a great thing; there’s always something new to learn regardless of your prior education, experience, age, or background. Get out there and stretch yourself learning something new this week. #learn
#primalhealthcoach #primalmasterclass
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
How about this colorful and fresh Green Bean Nicoi How about this colorful and fresh Green Bean Nicoise Salad for lunch or dinner today? Just posted the recipe on the blog this morning, I have to admit it's one of the more creative salads we've done at home in a while, and the bright, lemon-based dressing is amazing. A great thing about this recipe is it can be done in stages and held in the fridge, then assembled right before serving. With or without some wild-caught tuna on the platter, this one is a meal in itself. You'll want to try this one. #nicoisesalad #greenbeans #wildcaughttuna #lemon #olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
What a great lineup of speakers at yesterdays open What a great lineup of speakers at yesterdays opening day for the Primal Health Coach Masterclass in Austin - Tyler Cartwright (@ty_cartwright) and Luis Villasenor (@darthluigi) of @ketogains knocked it out of the park, as did Erin Power (@eat.simple.erin) and Laura Rupsis. Rubbing shoulders with some of the bigs is always inspiring and a great opportunity to learn, test and integrate new ideas, and stretch your goals and the horizon a bit. A rainy day on tap today won't dampen enthusiasm to hear @marksissonprimal and @christinehassler. #primalhealthcoachmasterclass #ketogains #learn 
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
Good morning Austin! I'm down in Austin for this y Good morning Austin! I'm down in Austin for this year's @primalhealthcoach Masterclass training with @marksissonprimal, @christinehassler, and team. Can't wait to get started, though the lake view and coffee from Mozart's Coffee Roasters (@mozartscoffee) after a lakeside walk this morning is a pretty damned nice way to start the day. Let's get this show rollin'. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit #coffee #espresso
Posted a new recipe on the blog (link in bio) toda Posted a new recipe on the blog (link in bio) today for this tasty #turmeric #tzatziki; it comes together in just a few minutes and has been delicious on crudite and several grilled meats. My lovely wife would probably eat tzatziki at every meal if given the chance, and this one might be her new favorite. By the way, it's equally good made with the more authentic Greek yogurt as well as a full fat sour cream. Those Farmers' Market vegetables you're picking up this week are calling for this one. #olderbolderfitness #olderbolderlife #primal #paleo #keto #ketomeals #paleomeals #ketorecipes #paleorecipes #primalrecipes #healthcoach #wellnesscoach #lowcarb #weightloss #fitness #fithack #biohack #metabolicflexibility #fit
Posted a fun recipe for our Friday Feast post on t Posted a fun recipe for our Friday Feast post on the blog (link in bio) today - a spicy Crunchy Oven Roasted Nashville Picken (Pork Rind Coated Chicken). This recipe uses a couple of different tricks to make it more crispy and crunchy than ever, and the #primal/#paleo/#keto friendly Nashville glaze is amazing. You’ll want to put this one in the rotation before too long. Cheers. 
#chicken #ovenroastedchicken #nashville #nashvillechicken #nashvillehot 
#olderbolderfitness #olderbolderlife  #fitness #keto #ketomeals #nutritionalketosis #healthcoach  #ketorecipes #healthyrecipes #wellnesscoach #primalkitchen #paleo #whole30 #paleorecipes #lowcarb #lowcarbrecipes #weightlosstransformation
#primalhealthcoach #PHC #primal #weightloss
#metabolicflexibility #weightlossstall
New recipe up on the blog today - this delicious B New recipe up on the blog today - this delicious Bacon and Egg Asian Fried Cauliflower Rice. There are ton of great #cauliflower fried rice recipes out there; we’ve tried to pull together the best features of our favorites to pack in the most well-balanced flavors possible. I like mine slathered in a good #sriracha too, though this one is incredibly tasty on its own. We’re featuring this one in a #bulgogi bowl for the Friday Feast this week, recipe to follow. 
#cauliflower #cauliflowerrice #friedrice
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
An amazing roasted vegetable platter @whiskeycakep An amazing roasted vegetable platter @whiskeycakeplano today - their arrosto misto appetizer with roasted veg and peppers with red miso butter. Wow, what a great way to start the business lunch - people make better decisions when they’re happy. Roasted #shishitos for the win. #roastyourvegetables #butter #fireroasted
#olderbolderfitness #olderbolderlife #primal
#paleo #keto #ketomeals #paleomeals 
#ketorecipes #paleorecipes #primalrecipes
#healthcoach #wellnesscoach #lowcarb
#weightloss #fitness #fithack #biohack
#metabolicflexibility #fit
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