Enjoy these downloadable resources!
As a certified Primal Health Coach, I have permission to share many of their valuable resources here. Others I've created myself to help clients better understand certain concepts. Be sure to keep checking back as I'll be developing this section as we go.
Overview of Healthy Living Principles
Key Concepts at a GlanceThese 8 key concepts form the foundation of my health and wellness advice.
- Primal Approved at a Glance
A snapshot of what to include in terms of your diet, exercise, lifestyle, and medical care.
- Primal Avoid at a Glance
A snapshot of what to avoid in terms of your diet, exercise, lifestyle, and medical care.
Eat Real Food
- Food Pyramid
Did your mother ever tell you to "eat your veggies"? She was right! See what else to emphasize in this visual representation of what to eat.
- Food Quality Spectrum
Learn the best to worst spectrum when it comes to food quality so you can make an informed decision based on your budget.
- Carolyn's Costco List
I buy a lot of stuff at Costco! Find out what.
- Approved Foods List
Ever wonder what foods to focus on? Check out this handy list to appreciate just how many yummy AND nutritious options there are to enjoy.
- The Plate
Sometimes we know what to eat, but we don't know what that looks like on the plate. Here is a visual I created to take the guesswork out of consuming real food meals.
- Recommended Cookware
Wondering what equipment you need for a fully functioning kitchen? Look no further.
Understanding Carbohydrate Intake Levels
- Carbohydrate Curve
Aim to consume between 100-150 grams of nutritious carbohydrates per day for lifelong health and effortless weight maintenance. And realize just how easy it is to drift much higher than that. Before I "went Primal," I routinely ate well over 300 grams of carbs per day, and sometimes as many as 500 grams -- no wonder my body hated me!
- Macronutrient Values of Common Meals and Snacks
This handy resource provides the carb count of your favourite meals and snacks, as well as their protein, fat, and calorie totals.
Be Active
- Fitness Pyramid
For numerous anti-aging and health benefits, focus on plenty of low intensity movement, some functional fitness, strategic sprinting sessions, and lots of play and recovery!
- Primal Essential Movements
These 4 movements make strength training simple, convenient, and safe for everyone.
Core Strength, Hip Strength & Hip Mobility Routine - this can be done daily.
- Sprinting
Brief, all-out sprints (even no impact efforts on a stationary bike or cardio machine) help to build muscle, accelerate fat metabolism, and delay the aging process. Nothing cuts you up like sprinting!
Carolyn's E-Books
The Guide to Living PrimalMy first book, co-authored with my brother Kevin Beatty, explores what "living primal" is all about and how to make it work in your modern life.
- Top 7 Mistakes (even) Health Conscious People Make
My second book explores some of the mistakes even the most dedicated health enthusiasts tend to make.
My Favourite Health, Habit Change & Personal Development Books
- Recommended Reading
Here are my favourite books in the areas of food, relationship with food, activity, stress management, sleep, human nature, and habit change.
21-Day Total Body Transformation
- 21-Day Total Body Transformation by Mark Sisson
If you're wondering how to put sound nutrition, activity and lifestyle tenants into practice in your life, then this is a must-read!
Overcoming Emotional Eating
Are you an emotional eater? Here's why.
What are you really hungry for?
3 ways to work with emotions that don't sabotage your health.
Habit Change
Outcomes are about what you GET.
Processes are about what you DO.
Identity is about what you BELIEVE.
True behaviour change is identity change.
Many people begin the process of changing their habits by focusing on what they want to achieve. This leads to outcome-based habits. "I want to be lose weight (outcome) so I'll stick with this diet (process)."
The alternative is to build identity-based habits. With this approach we start by focusing on who we wish to become. "I am a healthy person (identity) and healthy people eat real food (process) and maintain their weight effortlessly (outcome)."
7 Steps to Freedom With Food
Body Check-In
This technique is so simple and yet so profound when used regularly. It helps you get present and aware of what you're truly hungry for, so you can take the appropriate action.
For example, you may discover that you're so hungry for food in which case you eat. But you may discover that you're bored or lonely, which then compels you to take a different action.
We can only know what we're truly hungry for when we connect to the wisdom of our bodies.