Dr. Kirk Parsley and America’s Biggest Problem……. SLEEP!!!!

On our podcast and in our workshops, Jason and I talk a lot about sleep. Sleep is more important, in my not so humble opinion, than any of the other components of health. “BLASPHEMY,” you say. How dare I say that SLEEP is more important than FOOD. Well, guess what, I honestly believe it to be true. Why? I’m living proof and so are you. I’ve learned the hard way with sleep – so much that I wrecked my perfect paleo health with the lack of it along with not managing my stress and let me tell you, it’s a wicked combo! People who do not sleep enough can derail all of their best efforts of their good diet, proper exercise and stress management. I’ve seen folks who appear to have everything else perfect but they don’t sleep enough and their goals are never actually in reach, depression and anxiety reigns, and frustration abounds. Now let’s bring in the Doctor! Dr. Kirk Parsley is a good friend of mine and an expert in the field of sleep. Dr. Parsley is a former Navy Seal and was the doctor for the West Coast Teams for 8 years. He’s a pro at this stuff and I learn so much from him every time I hear him speak. This is SO important. Listen to his Ted Talk embedded below and SHARE THIS!!!! Please. We all need to know how to live our best lives possible and sleep should be the number one component and not the neglected step child that it always seems to be. Enjoy!

What makes me whole…

There are so many pieces of me and as I get older I’m learning to honor every single part of who I am because that is what really makes me whole. I used to fight it, ignore it, or try to be just that ONE single part of myself – the best part of myself, but that just made me angry, bitter, tired, and not all that much fun to hang out with. I wanted to be the best mommy, wife, cookbook author, and strength coach on the planet but those are just a few pieces of my own personal puzzle and by only focusing on those things that I perceive are the parts that make me good, whole, or right, I took away so many other parts of who I am – parts that allow my better parts to shine. I have to be ALL of me, all the time. Not just the shiny parts of me that I think or thought rather, that everyone should always see. After 37 years on this planet and probably more life experience than I asked for when I came out of my mom’s womb, today I need to be in touch with everything that makes me – ME – and by doing that, I have become a much happier person. I want to share with you now more pieces of me – more of who I am – in hopes that you will drag out the dusty, dirty, maybe not so shiny pieces of who YOU are and not necessarily act on all of those pieces but HONOR them, and be good to them, and remember them. It really makes life way more fun. So here goes, here’s some pieces of me that for years I neglected until lately I have said hello again in a healthy way and I’m feeling whole again.

Sometimes when I’m alone (rarely) in my car and a song comes on that makes me feel 20 again I sing like crazy at the top of my lungs and that’s a piece of me, a piece of me that wants to run wild still, get more tattoos, stay out late, drink too much, and dance all night, even though my dancing is really really awful… Having three kids somehow made me start to ignore that 20 year old urge – and yet I remember clearly being in my car with a load of girlfriends and singing (yelling) my favorite Korn song from the window, the whole car shaking while we raged and drove. It was such an awesome feeling. So free. So crazy. So fun. Somewhere along the way I stopped singing at the top of my lungs in the car as often and found myself listening to AM radio, or Dr. Laura. (What’s WRONG with me???) So now, when I get that urge, I FREAKING SING!!! When the kids are in the car with me WE sing – like mad people, like crazy people, and we laugh and I don’t need to go out and get more tattoos or drink too much because just honoring this one piece of me and letting go for a few stupid minutes feels so darn good.

I love to wear high heels and tight outfits and fix my hair and put on makeup. I love it. My reality? I own a gym. I wear gym clothes every. single. day. I put my hair in a ponytail. I wear minimalist shoes. Every. Single. Day. My makeup routine takes me sub five minutes. When I go out with my husband in our little town where no one really ever dresses up all that much unless you’re in college and you go to the bars and you wear little tiny dresses that would never really work on my body that lifts weights, I dress up. I wear heals. I wear makeup. I wear tight clothes. I fix my gosh darn hair and I pretend for that one night that it’s just he and I and that I’m still just as groovy (yes I’m old) as the hot college girls in my town and it feels so darn good! So when I wake up the next morning and put on my gym clothes and my 5 minute makeup and my minimalist shoes theres still a vixen inside somewhere that my husband also can see because I let her out now and then and I don’t keep her wrapped up in a sports bra and t-shirt ALL of the time. It’s good for both of us and makes us forget that we’ve been married a really really really long time. (13 years this September!)

I like to not be perfect, or even close to perfect, it feels good to own  up to my mistakes and I make a LOT of mistakes. Now, instead of ignoring my mistakes, or blaming other people (like my husband), or getting irritable at the kids like somehow my bad mood is THEIR fault. I decide to embrace my mistakes and look for the lesson in each one. I say “I love you” and “I’m sorry” a lot more now than “whatever” or “oh forget it” or even worse, saying nothing at all and walking around like my heads going to pop off. Now I instead focus on the fact that my mistakes make me better when I admit that I’m wrong and that makes me way less unpopular in my house and way more fun.

I have so many more pieces of who I am – and I’m working on saying hello again to all those pieces and goodbye to trying to be the perfect at everything that I thought I was supposed to be perfect at. That’s no fun. I’m not ever going to be perfect at everything and the harder I tried to be the worse I became at being a really bad-ass wife, mother, sister and friend (which is all more important than anything else in my life). So this is my call to you to join me in exploring all of YOU. Who are YOU. How do YOU work. What pieces of YOU have you ignored, neglected, and shoved elsewhere in the attempt to be GREAT at life? Go find those pieces and put yourself back together again. Join me in embracing the entirety of your awesomeness, warts and all, and say “I love you” more and “I’m sorry” when you need to and most of all, find joy again in the imperfections and drag out your high heels and silly songs – you’ll thank me for it.


Oregon Book Signing and Cooking Demo Tour Coming Soon to a Natural Grocers Near You!!

natural grocers logo

natural grocers logo I’m beyond thrilled to have partnered up with Natural Grocers by Vitamin Cottage to visit five stores throughout the state of Oregon for cooking demos/ book signings!!!! I’ll be kicking off my Oregon tour the week of September 22nd and I can’t WAIT to meet you there, cook for you, and of course, sign your books! You’ll even be able to taste the food that I make during the demo and I’ll be cooking a menu straight out of my new book, Everyday Paleo Thai Cuisine!! epthai-new Below is the list of stores I will be visiting. Each cooking demo will begin at 5:30 pm and after each demo I’ll sign books and chat with all of you and of course answer any questions you may have. No  need to register for this event, just show up and enjoy! September 22nd: Clackamas September 23rd: Salem September 24th: Eugene (This is a brand new store opening on the 23rd – just a day before my visit, so come see me and check out the new store in your area!!) September 25th: Corvallis September 26th: Medford

Sweet and Sour Stir-Fry from Everyday Paleo Thai Cuisine, Jassa Courses, and 20 Free Fat Loss Tips!

sweet and sour stir fry NEW

So, yes. I’ve been a bit quiet on the blog for a multitude of reasons. Reason #1 – Sanity. I’ve been recovering from the last year of my life and doing so by enjoying my boys, being home, (except for a quick weekend trip to London for the Savory Institute Conference which was very inspiring and life-changing to say the least) and working at our gym, JS Strength and Conditioning. There’s something very therapeutic that happens for me while in the gym with our clients. Real people making real changes. Faces I can see. People that I can hug and connect with. New found health for folks that happens right in front of my eyes. My greatest wish is to share with YOU what I know in order to help you live your best life possible and everyday I wish I could bring you all into my gym and work with each and everyone of you. However, I can’t physically do that so reason #2 things have been a bit quiet here at EP is that Jason Seib and I have been working on bringing you more content that will help you create sustainable change in your life.

If you haven’t yet check out our Jassa Compass Courses, you must do so. The feedback has been phenomenal and the results are that this stuff really works. If you are struggling to get started with this lifestyle or have a hard time sticking to what you know works – you NEED these courses.

Check them out for yourself by clicking here.

Finally, before I share a recipe with you from Everyday Paleo Thai Cuisine, don’t miss out on your chance to receive 20 Free Fat Loss Tips, compliments of our very own Jason Seib! All you have to do is sign up for the Everyday Paleo Newsletter down at the bottom right hand side of the home screen no later than Thursday August 14th at midnight PST and on Friday morning you’ll receive these invaluable tips in your first newsletter!! All current subscribers will also receive the fat loss tips so look for those arriving in your inbox on Friday August 15th!!!

Ok, now on to the food. Everyday Paleo Thai Cuisine has taken the world by storm and people everywhere are cooking up a Thai storm of goodness but if you haven’t yet picked up your copy, I thought I would share a recipe with you to convince you that this is a book that must make it on your shelves!

You can order your copy here on Amazon or pick up a copy at a Costco store near you!!

As always, enjoy!

sweet and sour stir fry NEW

Sweet and Sour Stir-Fry

Pad Priew Wan

Like several Thai dishes, pad priew wan is influenced by Chinese food— but thanks to the kick from the chili paste, this is not your typical sweet and sour dish. It’s not too spicy, though, and you can omit the spice altogether to make this a family-friendly favorite.

Prep time: 35 minutes

Cook time: 7 minutes

Serves: 2 to 3

2 tablespoons coconut oil

1/2 pound chicken breast, beef, or pork, chopped

1/2 cup diced red bell pepper

1/2 cup diced green bell pepper

1/2 cup diced white onion

1/2 cup chopped pineapple

1/4 cup chopped cucumber

2 teaspoons coconut aminos

2 teaspoons raw organic honey

1/4 teaspoon black pepper

1 tablespoon coconut vinegar or white vinegar

2 tablespoons tomato paste

1 1/2 teaspoons Nam Prik Pao (Thai Chili Paste, found at most Asian markets and recipe available in Everyday Paleo Thai Cuisine)

Sea salt

Heat the oil in a wok over medium-high heat. Add the meat and stir-fry for 3 to 4 minutes.

Add the bell peppers, onion, pineapple, and cucumber and stir- fry for another minute.

Add the coconut aminos, honey, black pepper, vinegar, tomato paste, and chili paste.

Mix together and let cook for a minute, until bubbling. Add salt to taste, adjust the other seasonings as desired, and serve.

Introducing Jassa Compass Courses!!!


Jason Seib and I have been hard at work developing a new program to help YOU. Thanks to the popularity of our podcast and workshops, we have come to understand the importance of offering you a hands on approach to a healthier lifestyle. Knowing that we can’t come to visit and sit with each and everyone of you, creating a digital guide seemed like the next best thing so that’s exactly what we did!

Without further ado, we are thrilled to give you Jassa Compass Courses!

What is Jassa Compass? It’s our teamwork combined to give you a tried and true method via digital guides to a lifestyle that promotes health, vitality, and the body you want. We have created three comprehensive courses for you that include:

Beating Grains

Escaping Sugar 

Sprint for Your Life

To find out exactly what Jassa Compass is and what the courses have to offer, follow this link!

Thank you as always for your continued support and I hope you enjoy Jassa Compass!!

Everyday Paleo Workshop Coming to Santa Rosa, CA and Clackamas, OR!!!

Our next Everyday Paleo Workshop is just around the corner!! On August 23rd, Jason Seib and I will be in beautiful Santa Rosa, CA for a full day workshop at Crossfit Force and on September 20th we will be in Clackamas, OR at Jason’s gym, CPC Fitness and Fat Loss!! To register for our next event, follow this link and we can’t wait to see you all soon!

Here’s a bit more about what we offer at our workshops:

Join Sarah Fragoso and Jason Seib for a full day of learning, sharing, and growing together during their highly acclaimed Everyday Paleo Workshop. Why should you spend a day with us? Here’s what others are saying about their Everyday Paleo Workshop experience:

“Thank you so much for this seminar. I’ve been paleo for several months but this seminar was full of information that opened my eyes and blew my mind!! You both have such a wonderful perspective on this amazing lifestyle – I have changed my lens!!” Meghan

“Excellent, enthusiastic presenters! Relevant, humorous, believable! Can’t believe I paid attention for 6 hours!!” Julie

“Glad that you were very casual, real, and laid back! It’s always refreshing when professionals will speak real truth, self anecdotal, with facts to back it, who are truly passionate and understand but will NOT excuse the psychological barriers their students face.” Mathew F.

“I have been trying to eat Paleo since May 2012 and was extremely strict for the first 30 days. I have days where I fall off the wagon, and your seminar was extremely helpful in letting me find my motivation again.” Anna V.

Our full day workshop is all about YOU! If you are a beginner, seasoned professional, athlete, trainer, or curious about achieving peak health no matter what your situation might be, you will leave with a better understanding about how our bodies are intended to be treated as we cover everything from the nutritional input, fitness philosophy, family perspective, and the psychological components necessary to live your best life possible.

Together, Sarah and Jason own and operate the incredibly successful online fitness and nutrition site, Everyday Paleo Lifestyle and Fitness as well as partner together at the recipe and advice blog, Everyday Paleo. Both are authors of best selling books, strength and conditioning coaches, and lifestyle experts.

Help UCSF Conduct a Study of Dietary Treatments for PCOS (Including a Paleo Diet)!!!

A research team at the University of California – San Francisco — Lynda Frassetto, MD, Umesh Masharani, MD, Heather Huddleston, MD, Michael Cohn, PhD, and Ashley Mason, PhD — is getting ready to conduct a study of dietary treatments for polycystic ovary syndrome (PCOS). They will test a paleolithic diet and an American Diabetes Association diet to see if either or both improves insulin resistance and menstrual cycle regularity for women with PCOS.

Thing is, these folks need your help: As many of you can imagine, it is difficult for researchers to land funding from the National Institutes of Health (NIH) to do nutrition-related research in the context of disease treatment or management. This study will give them the early data they need to start large, truly definitive studies of the links between diet (including a Paleo diet) and insulin resistance.

Please check out their crowd-funding website to learn more about the study, the researchers, and make tax-deductible donations to help this research happen. And, if you are going to AHS, one of the backer rewards is having lunch with the researchers – a pretty rare opportunity! 

Click here to visit the site.

Please help them with this study!