All posts by Michael Stanwyck

Easy Baked Eggs and Avocado Breakfast

Easy Baked Egg and Avocado Breakfast

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My background is in food. Me and food? We go way back. I’ve been cooking ever since I was a kid. Then came culinary school, a stint in the professional kitchen world, and a little catering before making my way to the world of health and fitness. Now, I cook mostly for fun and for friends and family.

One of my favorite parts of the Whole Life Challenge is that hundreds, if not thousands, of people start cooking for themselves for the first time.…

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Dairy-Free Sugar-Free Hot Cocoa

Dairy-Free Sugar-Free Hot Cocoa

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Does the colder weather have you craving hot cocoa? But you don’t want to just drink a cup full of sugar? Try this dairy-free sugar-free hot cocoa.

This recipe makes a rich and creamy hot cocoa — not some thin, hot version of chocolate milk. When you drink this, you’ll be convinced you’re doing something you shouldn’t be. It’s that surprisingly good.…

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Connect with Someone: Lifestyle Practice

Connect with Someone: Lifestyle Practice

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Connect with Someone Each Day This Week

Simple Instructions:

  1. Every day of the week, reach out and connect with someone important in your life.
  2. It could be someone you haven’t seen in a while, someone you want to say “thanks” to, or simply someone whose absence you notice.
  3. You can call on the phone, have coffee or a meal, Skype or FaceTime, or even write a card or letter.
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How to Roast a Whole Chicken the Right Way

How to Roast a Whole Chicken the Right Way

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Having spent several years in the professional kitchen and many more than that cooking at home, I’ve found that the crux of being comfortable in the kitchen is a mastery of the basics.

Learning how to do a few fundamental things will give you the freedom to explore, experiment, and expose your palate to new flavors with confidence. To that end, I’m going to share some of the basics with you, starting with how to easily roast a whole chicken.…

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1-2-3 To Do: Lifestyle Practice

1-2-3 To Do: Lifestyle Practice

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Create a 1-2-3 To Do List Each Day This Week

Simple Instructions:

  1. At the start of each day, make a three-part to-do list comprised of the following: One thing you must do. Two things you’d like to get done. Three things it would be nice to get done.
  2. Do at least the “must do” by the end of the day.

Watch this video for an explanation of this Lifestyle Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.

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Easy-to-Make Gluten-Free, Grain-Free, Paleo Meatloaf

Easy-to-Make Gluten-Free, Grain-Free, Paleo Meatloaf

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Meatloaf is the classic, quick meal and a versatile childhood favorite. Meatloaf can help you clean out your fridge, as well as provide you with an easy, healthy staple dish.

To make meatloaf WLC-compliant, you’ll need to take out the traditional breadcrumbs and the store-bought ketchup topping, but losing those ingredients will not stop us from creating a fabulous dish. And, in fact, doing so will also make this a paleo meatloaf and a gluten-free meatloaf.…

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Do Nothing Time: Lifestyle Practice

Do Nothing Time: Lifestyle Practice

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Do Nothing Each Day This Week

Simple Instructions:

  1. For 10 minutes, sit, lie, or stand and do nothing.
  2. Do not check your phone. Don’t read. Don’t even try to meditate.
  3. Just be there, and if any feelings come up — discomfort, restlessness, or even guilt or silliness that you’re not doing anything — just acknowledge them without needing to do anything about them, and let them pass.
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How to Roast Vegetables the Quick and Easy Way

How to Roast Vegetables the Quick and Easy Way

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I call this an “un-recipe” because really it’s a guide to roasting vegetables more than it’s a single recipe. If you get good at this technique, you can apply it to all kinds of vegetables. Keep reading for the easiest and most successful roasted vegetables you’ve ever made.

An Important Distinction Before We Begin

For our purposes we are going to break vegetables up into two groups:

  • Group 1 – With Skin: Winter squash, potatoes, sweet potatoes, carrots, parsnips, beets, onions, garlic, etc.
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    10 Minutes of Meditation: Lifestyle Practice

    10 Minutes of Meditation: Lifestyle Practice

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    Practice 10 Minutes of Meditation Each Day This Week

    Simple Instructions:

    1. Find a quiet place to sit, free of outside distractions.
    2. You may use any form of silent contemplation you are comfortable with. Some options: a meditation practice you already have; sitting quietly and observing your body, thoughts, and surroundings without judgment; silent prayer or contemplation; or simply observing yourself breathing in and out.
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    That's My Jam: Lifestyle Practice

    That’s My Jam: Lifestyle Practice

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    Get Your Jam On Each Day This Week

    Simple Instructions:

    1. Find a song that makes you happy no matter what.
    2. Find a time to play that song for yourself every day this week.
    3. The song should make you want to embody it, e.g. dance, smile, shake, air guitar, sing out.
    4. This practice should change your mind and your body.

    Watch this video for an explanation of this Lifestyle Practice from Whole Life Challenge co-founders Andy Petranek and Michael Stanwyck.

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    The 10 Thought Habits of People with High Self-Worth

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    Self-worth is self-love. It means being on your own team. It means giving yourself the same respect, dignity, and understanding you want for your loved ones.

    Sounds pretty good, doesn’t it?

    The consequences of low self-worth can be huge. Depression, risky behaviors, the willingness to tolerate abusive treatment, and a nagging sense of failure to reach your own potential are all signs of it.…

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    Support Your Teammates: Lifestyle Practice

    Support Your Teammates: Lifestyle Practice

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    Support Your Teammates Each Day This Week

    Simple Instructions:

    1. Each day, comment on the reflections of at least three team members.
    2. You may offer support, congratulations, tips, advice, or anything you think will contribute to their experience.
    3. If you aren’t playing on a team, you can use the World Reflection feed or even find a team to join — there are lots of open, virtual teams!
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