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News 2018-06-24T03:40:48+00:00

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  • Seasonal Eating: Summer Fruits and Vegetables
    by Lindsay Taylor, PhD on June 28, 2022 at 3:00 pm

    Sunshine, beach days, camping, cookouts—there's a lot to love about summer. My favorite part of summer is when the seasonal summer vegetables hit my community farmer's market. Strolling past table after table laden with freshly picked berries, heirloom tomatoes, and green vegetables galore makes me happy deep in my soul.  Summer's also ripe (no pun intended) for getting out and digging in the dirt in your own backyard or patio planter boxes. Even if you don't have a lot of space or a green thumb, you can get started with a little herb garden or a single tomato plant. There's something incredibly satisfying about eating food you grew, even if it's just sprinkling fresh parsley over your spaghetti squash chicken parmesan. You'll feel like you're starring in your own cooking show once you master that technique of sprinkling herbs and finishing salt from high above the plate. Bam! The point is, fresh fruits and vegetables are one of the highlights of the season, so take full advantage of what these summer months have to offer. 8 Summer Fruits and Vegetables We Love Asparagus Depending on where you live, you might be able to harvest asparagus anywhere from late winter to early summer. Green asparagus is most common, but don’t miss the opportunity to try the purple or white varieties if you find them. All types of asparagus are delicious grilled, sautéed, or roasted, but take care not to overcook it. Limp, slimy asparagus is less than appealing. Ot, try shaving raw asparagus into salads using a vegetable peeler. How to store asparagus: Trim the ends off the spears, then stand the asparagus upright in a jar of water in the fridge. Asparagus only keeps for a few days, so use it asap. How to preserve asparagus: Asparagus can be frozen or pressure canned, though both change the texture significantly (and not always pleasantly). Also try pickling it. How to freeze asparagus: Trim off the woody ends before freezing. Optionally chop the spears into two or three pieces each. Blanch the asparagus for two minutes for thin spears or up to four minutes for thick spears. Freeze in a single layer on a baking sheet, then transfer to an airtight container. Try this recipe: Asparagus Dip Berries Freshly picked berries are one of the absolute highlights of summer. Even low-carb and keto folks make allowances for berries due to their high nutritional value and relatively low carbohydrate content compared to a lot of other fruits. You’ll find all manner of berries at your summer farmer’s market, including blueberries, strawberries, and “brambles,” the family of berries that includes raspberries, boysenberries, blackberries, huckleberries, and marionberries, among others. How to store berries: To wash or not to wash, that is the question… and there’s no clear answer. Some people argue that you shouldn’t wash berries until you’re ready to eat them. Others claim that you should give them a dunk in a 3:1 solution of water and white vinegar to kill mold spores and … Continue reading "Seasonal Eating: Summer Fruits and Vegetables" The post Seasonal Eating: Summer Fruits and Vegetables appeared first on Mark's Daily Apple. […]

  • New and Noteworthy: What I Read This Week—Edition 182
    by Mark Sisson on June 24, 2022 at 5:19 pm

    Research of the Week Jordanians had domesticated olives at least 7000 years ago. Lager may promote healthier gut biomes. What do we know about the risks of zoonotic diseases and different livestock husbandry systems? Not enough, not yet. If you want kids to get enough iodine—and you do want that, trust me—their intake of fish, meat, eggs, and dairy are the most crucial to get right. Neanderthal genes concerning metabolism and immune function persist in some humans. New Primal Kitchen Podcasts Primal Kitchen Podcast: Grain-Free Queen Elizabeth Stein Talks About Health and Entrepreneurialism Primal Kitchen Podcast: Cody Rigsby Gets Candid on Everything From Peloton to Dancing Primal Health Coach Radio: Barbara Diaz de Leon Primal Health Coach Radio: Total Life Concept Media, Schmedia We used to have far more educational pluralism. The "provocative" argument that eating meat is healthier than avoiding it. Interesting Blog Posts The environmentalist case for having more children. Does drinking water help with weight loss? Not really. Social Notes Lovely slide on exogenous ketones in wound healing. I bet she can lift her grandkids. Everything Else A Bill Gates-linked entity has purchased thousands of acres of Dakota farmland for the production of "more productive seeds." You can't really absorb the protein in fake meat. Blended oils (some of which are seed) that hit the desired fatty acid composition perform better than isolated seed oils. Things I’m Up to and Interested In That's a real shame: Meatless meat finding it tough to secure a stable spot on grocery store shelves. I agree: We need better time-restricted feeding studies. Interesting study underway: What effect will exogenous ketones have in colon cancer patients? Going to try this in Florida: Cast iron anti-crocodile device. Interesting research: The WHO looking into monkeypox in semen. Question I'm Asking Ever drink a quart of kefir in a single sitting? I recommend it. Recipe Corner Instant Pot kalua pig. Broiled summer squash with fresh corn and avocado. More on corn later, if that caught your eye. Time Capsule One year ago (Jun 18 – Jun 24) Sober Curious: Experimenting with Ditching Alcohol and Going Dry —Worth a try. Sprinting, Jumping, Losing Body Fat (and Cultivating Gratitude), Part Two —Very important topic. Comment of the Week "Exactly right that totalitarianism never works for long, it always collapses eventually." -Exactly. The post New and Noteworthy: What I Read This Week—Edition 182 appeared first on Mark's Daily Apple. […]

  • How to Evolve Your Fitness Goals Over Time
    by Brad Kearns on June 23, 2022 at 3:00 pm

    Today my pal Brad from bradkearns.com will discuss how you can evolve your fitness goals to age gracefully, preserve health, and pursue peak performance with passion throughout life.  An Athlete Through the Years It feels as though I’ve had two distinct and disparate athletic careers in my lifetime. Many years ago I was an endurance athlete. It started with distance running in high school (mile and 2-mile in track and 3-mile cross country course) and progressed into a nine-year career as a professional triathlete. I competed primarily at the standard Olympic Games distance of 1.5-kilometer (0.9-mile) swim, 40-kilometer (24.8-mile) bike, and 10-kilometer (6.2-mile run). This event takes under two hours. I particularly enjoyed the occasional “sprint” event around half the aforementioned distances. I also competed at long and ultra-distance. I was 5th in the World Long Distance Championships in France in ’88 (~6 hour race) and I still hold the USA age 24&under record at Hawaii Ironman (~9 hour race) from ’89. Inside the triathlon bubble, we’d distinguish between a short course specialist with more “speed” and a long course specialist with more endurance. Technically, any triathlon, even a so-called sprint race, is an extreme endurance event from a physiological perspective. Endurance training guru Dr. Phil Maffetone cites exercise physiology research that 98% of the energy for two-hour competition comes from the aerobic system. Amazingly, even the mile run is predominantly aerobic, and the cutoff point for an all-out performance that’s half aerobic and half anaerobic is an effort of just one-minute, fifteen seconds! Long retired from the professional circuit (27 years!), I’ve become more focused on a broader approach to fitness and pursuing competitive goals that are brief and explosive in nature. In 2018 at age 53, I broke the Guinness World Record in Speedgolf for the fastest single hole of golf ever played (must be minimum length of 500 yards), an all-out sprint (while golfing!) that took 1 minute, 38 seconds. After many years of recreational high jumping, I finally got on the board in 2020 with an official jump that was #1 ranked in the USA Masters Track&Field age 55-59 division. I’m recently over 5’1” (1.54m) at age 57 and will continue to raise the bar in my best attempt to age gracefully. My obsession with high jumping is strange in that the sport’s objective takes around four seconds—a three second approach and one second from takeoff to landing (okay, Barshim might be in the air a bit longer than that.) That’s a pretty dramatic difference from racing triathlon for hours! I’m clearly less genetically adapted for high jumping than I was for endurance, but the important thing is I have a tremendous passion for the event and for personal improvement regardless of my genetic predispositions. When I achieve a good clearance over the bar in an empty high school stadium, I scream with delight like it’s the Olympic finals. In the most every important way, my satisfaction of success from this later-in-life folly is just as … Continue reading "How to Evolve Your Fitness Goals Over Time" The post How to Evolve Your Fitness Goals Over Time appeared first on Mark's Daily Apple. […]

  • Black Seed Oil Benefits: The Healthy Seed Oil
    by Mark Sisson on June 22, 2022 at 3:00 pm

    Black seed oil is the perfect example of a medicinal whole food. It’s the cold pressed oil of the black cumin seed nigella sativa, which grows widely across Southern Europe, Western Asia and South Asia, North Africa, and the Middle East. In the majority of those regions, black seed oil has extensive traditional use as a medicine or "cure-all." In ancient Egypt, the black cumin seed was a primary first-line medicine against an entire host of maladies. When archaeologists unearthed King Tut’s tomb, they found traces of black seed and black seed oil—ostensibly placed there to protect him as he made his way to the underworld. The Prophet Muhammad was reported to have said that “the black seed can heal every disease, except death.” For thousands of years, Indian Ayurvedic medicine prescribed black seed oil to treat hypertension, high blood sugar, eczema, asthma, and general diseases of inflammation. I’m not saying these are fully accurate statements or beliefs, but they do show the reverence these cultures had for black seed oil and indicate its prowess as a medicine. Luckily, we don’t have to rely on ancient texts as the only evidence we have. There are hundreds of studies showing the efficacy of black seed oil in humans against a wide range of health conditions. Taken as a whole, it’s an impressive body of literature. This is the Primal way: taking heed of traditional wisdom and confirming its accuracy with modern science. Around here, we generally prefer medicinal whole foods—herbs, seeds, spices, and the like—to isolated or synthetic pharmacological compounds for several reasons: The synergistic compounds that exist in the whole food medicine are more likely to enhance the effects and be missing from the synthetic version. The synthetic compound will be geared toward a specific task, a one-trick pony, while the whole food medicine will be more likely to encompass other effects both up and down the line of causality. Whole food medicines are also foods—they contain vitamins and minerals and macronutrients that nourish us. They aren't just medicine; they're much more. If nothing else, this is a more efficient way to obtain medicinal effects. Health Benefits of Black Seed Oil Let’s explore the health effects of black seed oil. To begin with, let's dispel some notions and prejudices we have about "seed oils." Industrial seed oils, like corn or canola oil, are stripped of nutrients that prevent lipid degradation, undergo high-heat and chemical processing, and have no redeeming qualities to make up for the high level of omega-6 linoleic acid present in the fat. In the Primal eating plan, we eliminate these industrial seed oils. Black seed oil is a different kind of seed oil. It's unrefined, so that it contains all the protective components that help the fragile fatty acids resist oxidation and prevent rancidity. It's a medical oil, not a food, so we're not using it to make salad dressings, fry potatoes, or incorporate in processed junk food. We aren't eating enough of it to worry about it as a … Continue reading "Black Seed Oil Benefits: The Healthy Seed Oil" The post Black Seed Oil Benefits: The Healthy Seed Oil appeared first on Mark's Daily Apple. […]

  • Consequences of a Sedentary Lifestyle
    by Mark Sisson on June 21, 2022 at 3:00 pm

    Most people probably assume that the problem with a sedentary lifestyle is that you aren’t moving. (Yes, I see the tautology there.) Every minute, every hour, spent sitting at your desk or lounging on the couch is time you aren’t walking, lifting heavy things, or sprinting. That’s part of the problem with being sedentary, to be sure, and I’ll touch on that in this post. There’s more to it than that, though. Sedentary behavior is defined as waking activities that generate less than 1.5 METs—sitting and lying down, basically. Experts recognize that even controlling for how much exercise a person gets, sedentary behavior per se is bad for physical and mental health. In other words, even if you hit the gym and walk the dog regularly, being sedentary is harmful. Sedentary behavior isn’t just the absence of movement; it is the presence of something more insidious. I’m sure I don’t need to tell you that sedentary behavior is more prevalent now than at any point in human history. Our grandparents’ generation was three times more likely to have moderately active jobs, in ye olden days before so many of us sat in front of computers to work (I say as I type away on my laptop). Even though our ancestors probably enjoyed considerably more leisure time than the average adult today, their non-work time didn’t resemble modern repose. When hanging out in the shade of a tree or sitting around the campfire swapping tall tales, they adopted rest postures like the once-ubiquitous deep squat. Their bodies weren’t cushioned and held in a static position by a comfy sofa or La-Z-Boy. Muscles throughout their bodies were activated, tissues statically stretched. They shifted their posture often for comfort and balance. In short, our ancestors rested, they enjoyed plenty of downtime, but they weren’t sedentary in the way we modern humans are. Sedentary behavior is an individual health problem, a public health problem, and an economic problem. The cost of medical care and lost productivity due to overly sedentary modern lives reaches the tens of billions of dollars every year. Today I’m going to outline some of the specific ways being sedentary hurts us and what we can do about it. Being Sedentary Increases Disease and Mortality Risk The data from large, long-term epidemiological studies tell a clear and consistent story: folks who are more sedentary in their day-to-day lives are at greater risk for just about every chronic disease. They also die sooner. It’s as simple as that… mostly. Some analyses do suggest that among the most active folks, those who get at least an hour of moderate to vigorous physical activity a day, the risks of being sedentary are attenuated. I’ll return to that provocative finding later. For everyone else, there is a clear relationship between sedentary behavior, chronic disease, and shorter lifespan. For example, a 2012 meta-analysis of studies with almost 800,000 combined participants found that the more sedentary you are, the greater your risk for suffering a cardiovascular event, … Continue reading "Consequences of a Sedentary Lifestyle" The post Consequences of a Sedentary Lifestyle appeared first on Mark's Daily Apple. […]

Born Fitness The Rules of Fitness REBORN

  • Exercise We Love: The Kettlebell Goblet Clean
    by BJ Ward on March 4, 2022 at 7:24 pm

    Unlike barbell cleans (or even the kettlebell clean), a kettlebell goblet clean helps you train explosive leg drive with minimal upper body movement. The post Exercise We Love: The Kettlebell Goblet Clean appeared first on Born Fitness. […]

  • The Best Protein Pancake Recipe EVER: Bacon & Date Protein Pancakes
    by Adam Bornstein on February 17, 2022 at 7:56 pm

    Don't settle for boring. This recipe will change how you look at protein pancakes. And: There's bacon. (You know you want bacon.) The post The Best Protein Pancake Recipe EVER: Bacon & Date Protein Pancakes appeared first on Born Fitness. […]

  • The Berry Nutty Yogurt Parfait
    by Adam Bornstein on February 17, 2022 at 7:50 pm

    This healthy fruit and yogurt parfait recipe is a triple threat -- great for breakfast, a snack or dessert. The choice is yours. The post The Berry Nutty Yogurt Parfait appeared first on Born Fitness. […]

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