Homework Spotlight: Dr. Ben Bikman

I have thoroughly enjoyed listening to and reading information from Ben Bikman, PhD, a scientist and professor at Brigham Young University with a primary focus on better understanding chronic modern-day diseases, with special emphasis on the origins and consequences of obesity and diabetes. His research covers a lot of information on brown and white fat, as well as my favorite hormone insulin.  Continue reading


Observations Round 20: Threads

I think of my goals as threads.  A thread being a strand of fiber that represents something that I want to achieve.  Threads in a loose pile or tightly woven and organized on a spool have limited utility.  This is also true of my goals.  Continue reading

Observations Round 19: Not Linear

With the correct perspective, I use quantitative measures to reinforce choices that I have made, develop future modifications, and create personal conundrums when my progress does not match my linear expectations (smile).   Scale weight, macro tracking in Cronometer, blood glucose checks, occasional blood ketones measurement, periodic lab tests, and body measurements a la “how my pants fit” are the parameters that I track to gain insight into my important journey to better health and wellness.

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Observations Round 18: What Do I Want To Be True?

I am back from attending the ASCEND workshop in Boston hosted by Elizabeth Benton at Primal Potential.  This workshop was an opportunity to meet the podcaster who is playing a big role in my mindset transformation.  Many thought provoking topics were covered and I took away a number of ideas to reflect on and strategies to implement going forward.  One of the things that Elizabeth does that I love is put forth ideas and strategies in the form of questions.  One question that really struck me was “what do I want to be true for myself?”.

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Homework: Becoming A Better Reader

I invest a fair amount of time in reading books related to health and mindset.  Impactful points in a book are rewarded with a mere underline and not much more. I sporadically make notes in the book or on paper but this in an area ripe for improvement.  But taking notes and stuff is like being in school, isn’t it?  Yep.  It is.  And as I attend “classes” related to my re-education, I have realized that learning to take away more from what I am reading is a great goal. Continue reading

Breaking Down The Science

The Break Nutrition website reads “Break Nutrition is about replacing diet and more broadly lifestyle myths with up to date information suitable for taking you from theory to practice.”  This website is another information bonanza!

They also host the Break Nutrition podcast on the website or in the iTunes app where mind blowing discussions (my mind at least) on the science of nutrition.

Truly fascinating.

More to come…..

Thrive Market

I have done the math.  Unless you have an irreversible addiction to Amazon Prime 2-day shipping, I suggest checking out Thrive Market.  If you maximize the $20 discount on your first 3 orders you have recouped the membership fee, plus the first 30 days is a free trial.  Having only a moderate addiction to Amazon Prime (smile) I broke out a spreadsheet and did a comparison on a number of items

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Recipe: Easy Coconut Pumpkin Goodness

The change is weather inspired this recipe (along with the mega supply of pumpkin I got at Costco).  This is a super quick and easy recipe to satisfy pumpkin and coconut cravings.

Easy Coconut Pumpkin Goodness (6 servings)


  • Equal parts full fat coconut milk and puréed pumpkin
  • Stevia to taste
  • 1/2 teaspoon Vanilla extract
  • Salt to taste/enhance sweetness (sounds weird but do not skip)

Stir/mix ingredients and chill.

Ingredients I used:

  • 1 can (13.5 ounce/400 mL) Whole Foods coconut milk
  • 1 can Libby’s pumpkin purée
  • Vanilla flavored liquid stevia
  • About 1 teaspoon sea salt

The consistency after chilling is like a thick cream.

Add other flavorings and spices as desired such as lemon, nutmeg or cinnamon.

easy coconut goodness nutrition facts with coconut milk

More to come…..