Contact Joe

Coaching Tips

CATEGORIES

5 Reasons Why Vegetable Oil is Worse Than Sugar

One of the first steps you take to live a Primal lifestyle is to do a pantry purge.  Don’t put a lot of pressure on yourself to run to your pantry now and get your trash can and empty your shelves, although some people do indeed do this.  Everyone has their own level of urgency and commitment.  For now, I just want to share with you this straight forward article that touches on one of the key things we teach as Primal Health Coaches. You will hear me talk a lot about getting your diet right first and foremost, even

Read More »
March 9, 2019
Uncategorized

You Can Do It!!

The other day I met up with a good friend of mine for an early morning coffee.  He has been on a mission since the beginning of the year to shed some excess weight and to clean up his diet.  He has been doing this all on his own, which is awesome!  He has known about my interests and passion about becoming a Primal Health Coach, so he has been wanting to meet up to share some of what he has been doing in regards to his diet and see if he is on track, or if there are even

Read More »
March 5, 2019

Glyphosate is in most Beer and Wine

I recently read an article that talked about glyphosate in breakfast cereals.  I can’t tell you how long it has been since I’ve had cereal, but when I see wine, it catches my attention!! The article talks about samples of five wines and 10 beers that were tested. Beringer, Barefoot and Sutter Home were some of the wine brands tested, while the beer brands tested included Budweiser, Coors, Miller Lite, Sam Adams, Samuel Smith Organic and New Belgium. Sutter Home Merlot had the highest level of glyphosate of the wine samples, at 51.4 parts per billion, the report said. For

Read More »
March 2, 2019
Keto

FREE 100% Grass Fed Beef

One of the things with living a Primal/Ancestral lifestyle is you need to do you best to eat the highest quality meat your budget can afford.  We are fortunate with the boom in online shopping to have a wide variety of options for meal kits, proteins, seafood and more. Butcher Box is one of those solutions to consider when shopping for high quality meats.  Especially when they run a promotion like the one they are having for the month of March.  2 Free Pounds for the life of your subscription is around a $20 value, which helps to reduce the

Read More »
March 2, 2019
Uncategorized

Broken Brain

I have been listening to Dr. Mark Hyman’s podcast, The Doctor’s Farmacy, for about a year now.  I have enjoyed the wide variety of guests he brings on the show.  It has expanded my scope of reference.  I also follow him on Twitter and Instagram, which is how I came across Broken Brain. Dr. Hyman is the Medical Director at Cleveland Clinic’s Center for Functional Medicine, the Founder of The UltraWellness Center, and a ten-time #1 New York Times Bestselling author.  Dr. Hyman is a proponent of functional medicine, a controversial form of alternative medicine.  He is the board president

Read More »
March 1, 2019
Primal Life

DIY Essential Oil Perfume & Cologne

I get most of my book recommendations by reading books that recommend other books and also from the many podcasts I listen to.  Last fall, I was in Scottsdale at a customer convention.  I had some time in between the daily sessions and dinner, so I went for a walk on the golf course. I had just received the recommendation to listen to the Lifestyle Locker Radio podcast from my chiropractor.  I had already listened to a couple and I liked the weekly conversations.  The next one in queue was about essential oils.  The guest on the podcast was Eric

Read More »
February 18, 2019

Mexican Hot Chocolate Cookies

Here is another great cookie recipe that is both gluten and grain free.  This is a nice recipe to make, especially if you have ripe avocados that will quickly go from ripe to rotten! Enjoy! PREP TIME: 20 MINUTES COOK TIME: 15 MINUTES YIELD: 22 COOKIES INGREDIENTS: 2 small ripe avocados, peeled, pitted, and mashed (about 1 cup) 1 large egg 3/4 cup coconut sugar 1/2 cup raw cacao powder 1/2 cup blanched almond flour 1/4 cup coconut butter 1/2 tsp baking soda 1 TBSP ground cinnamon 1 tsp chili powder 1/4 tsp sea salt 2 tsp pure vanilla extract

Read More »
February 17, 2019
Uncategorized

CBD And How It Works In Our Bodies

The human body has what is called an endocannabinoid system inside our brains and nervous systems. According to Wikipedia, “The endocannabinoid system (ECS) is a biological system composed of endocannabinoids, which are endogenous lipid-based retrograde neurotransmitters that bind to cannabinoid receptors, and cannabinoid receptor proteins that are expressed throughout the mammalian central nervous system (including the brain) and peripheral nervous system. The endocannabinoid system is involved in regulating a variety of physiological and cognitive processes including fertility, pregnancy during pre- and post-natal development, appetite, pain-sensation, mood, and memory, and in mediating the pharmacological effects of cannabis.” That’s quite a mouthful

Read More »
February 16, 2019

Is Keto Bad for Cholesterol?

This is a very informative article from Mark’s Daily Apple.  It goes much deeper in to cholesterol than just a total number you receive from a lipid panel test.  There is way more to the story than just total cholesterol! LINK TO ARTICLE: IS KETO BAD FOR CHOLESTEROL?

Read More »
February 16, 2019
Keto

How Does Sugar Impact Your Body?

This is a straight forward article talking about the impact sugar has on your body.  I think many of you who read the article, will be amazed at all of the different ways in which it does impact you. The article will explain the impact to each of the following: Brain Mood Teeth Joints Skin Liver Heart Pancreas Kidneys Body Weight Sexual Health The word cloud below shows you all of the different words used to describe various forms of sugar in products.  It’s kind of overwhelming.  After reading these, you’re ingredient label reading will go to a whole new

Read More »
February 14, 2019
Primal Life

Natural Remedies for Cold & Flu

I came across this article in PALEO Magazine and wanted to share in hopes of opening your eyes to natural solutions to help during cold and flu season. Most of us have been trained to take products like DayQuil, NyQuil, Tylenol, Theraflu, etc. to help with your cold.  The bottom line is these products do not get to the root cause of your problems. The article goes into detail for each of the 10 natural remedies to help you with colds and flu. 1. Lifestyle: Nutrition & Rest 2. Probiotics 3. Vitamin C 4. Vitamin A 5. Apple Cider Vinegar 6.

Read More »
February 13, 2019
Primal Life

Intermittent Fasting or Intermittent Eating?

You’ve probably heard something recently about intermittent fasting.  I have been learning a lot about the topic over the last several months as well.  When I recently saw this short video from Mark Sisson, I thought he does a nice job of simplifying the topic. I have adopted, for the most part, what Mark calls a “compressed eating window,” as opposed to intermittent fasting.  I typically skip breakfast and only have coffee with heavy whipping cream.  You might ask, “does this break my fast having heavy whipping cream?”  I used to wonder the same thing.  I found this great video

Read More »
February 12, 2019
Primal Life

Gut Health & Stubborn Belly Fat

I just started my second book by Dr. David Perlmutter, Brain Maker.  The information I am learning about the gut microbiome is very interesting.  I found this article from Mark’s Daily Apple that touches on a lot of what I am learning early on in the book. Enjoy! Link To Article

Read More »
February 10, 2019

MEAT AND HUMANS: A HISTORY

This is one of the better articles I have read of late on the topic of eating meat.  The author does a great job laying out the history of our human ancestors and how we evolved over time to eat meat.  He talks not only about how meat consumption helped us physically, but it also helped us to develop culturally.  He then goes into three different options to consider for the path forward.  These options are very relevant in our society today. OPTION ONE: stop eating meat OPTION TWO: lab-grown meat OPTION THREE: regenerative grazing No matter whether or not

Read More »
February 8, 2019
Primal Life

Understanding Stress — Chiropractic

The following article was shared with me by my friend Dr. Tony Colasurdo from Coopersburg Family Chiropractic.  Dr. Tony was the one who got me started on my Primal journey back in April 2016 when I saw him for the first time.  I have been going to him ever since on a regular basis. If you haven’t gone to a Chiropractor on a regular basis, or if you’ve never been before, I would strongly recommend you consider doing so.  I think most of you will be surprised when you go for the first time.  My entire family goes to see

Read More »
February 8, 2019
Keto

Can I Eat Fruit On a Keto Diet?

Is there such a thing as eating too much fruit??  There absolutely is, especially if you are trying to eat a Keto Diet.  Keto recently became more popular than Paleo in Google searches.  I think it is great that people say they are “eating Keto”, but in actuality, they’re probably not, but they are trying to eat a lower carb, higher fat diet, and less sugar diet, which is great! People on a strict Keto Diet are eating in the range of 20 to 30 grams of carbs per day.  Once again, if you’ve never tracked your macros, this is

Read More »
February 7, 2019
Primal Life

What is your Morning Ritual??

Reading as many books as I do and listening to the wide variety of podcasts, there is one common thing I hear from many different successful people.  They all have morning rituals.  It’s long been said that if you win the morning, you win the day. I am a believer in this and I think you can be to if you’re not already doing it. It wasn’t long after I bought the first Apple iWatch that I got rid of the alarm clock I had by my bedside for many years.  I then started to use my watch, still by

Read More »
February 6, 2019

10 Ways to Make Movement Part of Your Daily Routine

I read this article in my current issue of PALEO Magazine.  The article speaks directly to what I did for so many years, which was to run on the treadmill once per day for 30-45 minutes and then not worry about the rest of the day.  I have changed my routine drastically over the last few years as a result of what I’ve learned. In a study looking at minimal-intensity physical activity, researchers concluded that “one hour of daily physical exercise cannot compensate for the negative effects of inactivity on insulin level and plasma lipids if the rest of the

Read More »
February 5, 2019

Sloppy Joe’s with Grain Free Buns

I am going to let you in on a little secret…. I LOVE SLOPPY JOE’s!  My family has grown to love how I make Sloppy Joe’s.  My kids are probably sick of hearing how many fresh ingredients I put into making Sloppy Joe’s.  Yes, I put a lot of love in them!! What caught my attention with this recipe was not so much the Sloppy Joe’s, as it was the picture of the grain free buns!  I will admit that I have not made this recipe, but I am now inspired to want to make these buns.  Whether it be

Read More »
February 5, 2019

Paleo Banana Bread

This recipe is another one of my favorite’s that my wife will make on occasion.  I am confident that if you have never used almond flour in baking, after you try a few recipes with it, you will absolutely like the taste far better than traditional all-purpose flour. This is an easy paleo banana bread that’s gluten-free, grain-free, dairy-free, and refined sugar-free.  The quick bread has a great texture.  The almond flour gives it a wonderful, moist tender crumb. Many paleo baking recipes call for a long list of ingredients, but this paleo bread calls for just a few simple

Read More »
February 5, 2019

Exercise is optional. Movement is mandatory!

I listen to many hours of podcasts throughout the week.  This is the first of what I hope will be many more I share with you over time.  If you are not a podcast listener today, I highly recommend starting to do so.  No matter what your interests are, there is definitely a podcast for you.  I like to listen to them when I am in the car, exercising outside, on planes, etc.  I probably consume 10-15 hours of content each week.  It helps that I am now conditioned to listen at 1.5X speed! These are the current health/lifestyle podcasts

Read More »
February 3, 2019
Excercise

Exercise is Ineffective for Weight Management

Before I was introduced to The Primal Blueprint, a good day’s workout for me would be to run 30-40 minutes on the treadmill right after work.  This was my “check the box” kind of thinking, and I felt good if I got this time on the treadmill and got a good sweat going.  I would do the same on the weekends with the only difference being I would try to push myself to go longer than 30-40 minutes. Then my world was flipped upside down after reading the The Primal Blueprint.  My routine for 15+ years certainly had some positive benefits,

Read More »
February 2, 2019
Primal Life

Is Breakfast the Most Important Meal of the Day??

Breakfast is always an interesting conversation to have with people when talking about living a Primal lifestyle.  One of the main reasons is due to how we’ve been programmed our whole lives about the importance of a “healthy” breakfast to start your day.  Keeping in mind that the “healthy” breakfast consists of  breakfast cereals, fruit juices, bagels, muffins, low-fat milk, low-fat yogurts, and maybe fruit. The article below does a great job explaining breakfast in great detail.  It provides you with a wide range of recommendations all based on your own personal lifestyle.  This is one of the key elements

Read More »
February 1, 2019
Primal

The Healthy Guide To Oils

One of the first things you learn on the Primal lifestyle journey is obviously what should eat and what you should steer clear of.  One of the obvious staples in everyone’s pantry for cooking are oils.  Of all the changes I personally have made, fortunately for me, this was one I was pretty good on, but still have learned a lot along the way. I will keep this short and sweet.  Step away from your computer, or put down your cell, and go to your kitchen and throw out any vegetable, corn, soy, or canola oils you might have!!  I

Read More »
January 31, 2019