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  • Pickled Vegetables, Two Ways: Home Fermented and Quick Pickles
    by Priscilla Chamessian on October 24, 2020 at 5:13 pm

    Backyard gardens are putting forth the last of their bounty, and late summer vegetables are at their peak of freshness. To squeeze every last drop out of your harvest, give fermentation a try. Fermented vegetables date back hundreds of years. Back before we had freezers, people had to preserve food somehow. Somewhere along the line, someone figured out that salting food and letting it sit for a week creates a crunchy, tangy pickled vegetable that tastes better than what you started with. A lot of people find home fermentation to be intimidating. And it can be, at first. As long as you sanitize your cutting boards, jars, and tools with boiling water before you start, there's a great chance you'll end up with a beautiful pickle at the end. Here's how to do it. Home Fermented Vegetables: Pickled Giardiniera Recipe Serves: 10-20, depending on serving size Time in the kitchen: 15 minutes, plus 5 days hands-off fermentation time Ingredients 1-2 heads cauliflower, cut into small florets 6-7 carrots 5-6 stalks celery 1 red bell pepper 1 large leek 1 lb. green beans 1 tsp. black peppercorns 3/4 tsp. mustard seeds 4 bay leaves 4 cloves garlic, smashed 1 small bunch oregano 3/4 tsp. red pepper flakes (or 1-2 sliced jalapenos) Water Salt Directions Using boiling water, sanitize whatever vessel you plan to use for your fermenting. Use care not to burn yourself! Wash all of your veggies and chop them. Double wash your leeks as they’re notorious for being very sandy. We recommend a 3.5% salt solution for your fermenting. To figure out how much salt you need, weigh your crock or jar on a small kitchen scale. Tare the scale while the empty jar is on it so the weight reads as 0g. Fill the jar with water until it’s a few inches from the lip of the jar. Record the mass of the water and then multiply the amount by 3.5% to find out how much salt you need. Pour the water out and add the appropriate amount of salt to the jar. Then, subtract the amount of salt you added from the total mass of the water that fits in the jar. This will give you the mass of water you need to add to the jar. At this point, pour the salt solution you created out into another jar, you’ll need it in a minute. Layer your crock or jar with all of the chopped veggies, the peppercorns, mustard seeds, bay leaves, oregano and red pepper flakes. Pour enough of your salt water solution into the jar so the vegetables are fully submerged. Alternatively, you can keep the salt water solution. Add a few crock fermentation weights to the top which will keep all of the vegetables submerged. Cover your jar with the appropriate lid. We used an airlock lid kit, which has a small hole in the lid that the airlock attaches to. Fill the airlock with the appropriate amount of water based on your … Continue reading "Pickled Vegetables, Two Ways: Home Fermented and Quick Pickles" The post Pickled Vegetables, Two Ways: Home Fermented and Quick Pickles appeared first on Mark's Daily Apple. […]

  • Weekly Link Love — Edition 104
    by Mark Sisson on October 23, 2020 at 5:05 pm

    Research of the Week How did the lockdowns work? Scientists discover a new gland. Hominids in a region of Kenya used the same basic stone-age axes and other tools without changing them for around 700,000 years. Beet juice improves exercise tolerance. Beet juice improves hemoglobin concentration. New Primal Blueprint Podcasts Episode 452: Eric Perner: Host Elle Russ welcomes sustainable rancher Eric Perner. Episode 453: Dr. Phil Maffetone and Dr. Ron Sinha: Host Brad Kearns welcomes a true power duo onto the podcast to talk burning fat. Primal Health Coach Radio Episode 81: Laura and Erin chat with Amanda Goldman-Petri about chasing best practices, not trends. Media, Schmedia Newer homes and furniture are more flammable. Cats in prisons. Interesting Blog Posts Our parents often sacrifice themselves for us. What are you going to do with the gift? Could cold water trigger shrinkages in dementia rates? Social Notes Do this. Everything Else The man with amnesia who filled in his memory gaps with outside sources. Training like an animal works. Things I’m Up to and Interested In Of course it is: UVB appears protective against COVID-19. Proven once again: There's no free lunch. News I'm happy to see: Hospitalized COVID-19 patients have much better survival rates now. Funny how that works: In animals, a drug that slows glucose absorption and lowers insulin slows down cancer progression. Question I'm Asking What are memories? Recipe Corner As long as you swap out the vegetable oil for avocado or olive oil and maybe reduce the honey (if you're worried about carbs), this charred Brussels sprout and leek Korean-style salad looks quite good. Carnivore keto breakfast casserole. Time Capsule One year ago (Oct 16 – Oct 22) 5 Biggest Longevity Myths – What do people get wrong about longevity? Campfire Cooking: A Primal Guide – What works over fire. Comment of the Week "Mark, you always offer a balanced and thoughtful opinion and I appreciated your summation here today. It’s why I’ll continue to follow you! I’ve been eating a carnivore diet for 8 months now and have CURED Type 2 diabetes, arthritis, IBS, and depression. My cholesterol is through the roof, but I’m not alarmed. At 65, I’m experiencing the kind of optimal health I dreamed of in my 20s and 30s." -Great to hear it, Vicki! The post Weekly Link Love — Edition 104 appeared first on Mark's Daily Apple. […]

  • Ask A Health Coach: How’s Your Relationship with Food?
    by Erin Power on October 22, 2020 at 4:46 pm

    Hi folks, today we’re back for another edition of Ask a Health Coach! Erin is here sharing her strategies for making good health a priority during the pandemic, plus what to do when you feel like you’re putting in a lot of effort without a lot of reward and what she eats in a typical day. Got more questions? Keep them coming in the Mark’s Daily Apple Facebook Group or in the comments below. Annie asked: “I love the way I feel when I eat clean, but meal prepping always takes a backseat to all the other things I need to do, especially now that I’m working, parenting, and homeschooling. How do I carve out time to eat healthier?" You’re not alone in feeling the pressure of doing it all. With all of our waking hours being consumed by work and family responsibilities, making time for the non-essentials like exercise and eating well (which I would argue are essential), seems nearly impossible. At first glance, the issue is pretty straightforward, right? There’s not enough time. There are only 24 hours in a day anyway. But here’s the deal, people who feel like they have the least amount of free time, the ones who feel the most overworked, are actually doing it to themselves. In this study, researchers had 7,000 participants estimate how much time was needed to accommodate their basic needs compared to how much free time they had in their schedules. It turns out that their time constraints were an illusion. The pressure of what we have time for and what we don’t has more to do with the things we assign value to rather than how many hours there are in a day. That being said, everything we do in life is a choice – what we eat, say, and do, where we spend our energy and our money – they’re all choices. And, as you might guess, there are consequences of those choices. There’s no doubt that your life is busier than ever right now. You’ve probably never worn more hats in your life, but instead of looking at food as an afterthought, or telling yourself you “don’t have the time,” I suggest you try giving it a little more attention. Here’s why. If you choose not to make meal prepping a priority (or at least keeping healthy food on hand), the consequences might be that you find yourself grabbing snacks throughout the day, ordering less-than-healthy takeout, or not eating enough quality food, which can bring on an afterhours binge. And the consequences of those actions might mean you’re feeling foggy and fatigued day after day, making it even more difficult to do all the things you need to do. Keep in mind, these are just consequences of your choices. Also, you mention that you love the way you feel when you eat clean, so, you already know it’s worth it to take good care of yourself. You know how it feels when you can’t stop snacking … Continue reading "Ask A Health Coach: How’s Your Relationship with Food?" The post Ask A Health Coach: How’s Your Relationship with Food? appeared first on Mark's Daily Apple. […]

  • The Definitive Guide to the Carnivore Diet
    by Mark Sisson on October 21, 2020 at 6:53 pm

    By far the most exciting health trend to hit the scene in the last few years is the Carnivore Diet. Tens of thousands of people are adopting it. Passionate online communities devoted to discussing and extolling the virtues of exclusive meat-eating have sprung up. And while in raw numbers it isn't as big as keto, "carnivore diet" is running neck and neck with "vegan diet" on Google Trends for the past year. It's one I've been watching for a long time. Over ten years ago, I addressed the idea of a zero-carb carnivorous diet right here on this blog. A few years ago, I went over the advantages and shortcomings of the carnivore diet and even gave my suggestions for making it work better. Earlier this year, I explored the notion of a seafood-based carnivorous diet. Today, I'm going to pull it all together and give an overview—a definitive guide, if you will. Instantly download your FREE Guide to Fats and Oils Okay, so what is the Carnivore Diet? It's quite simple (which is part of the appeal and effectiveness). You eat meat and don't eat plants. If it explored three-dimensional space by hoof, claw, wing, or tail, had live kin or laid eggs, and defended itself with direct action, non-violent resistance, or by fleeing, you can eat it (and its products). If it rooted itself to the ground, reproduced by bee, consumed sunlight and water, and defended itself with chemical compounds, you cannot eat it (or its products). If it sounds extreme, you're right. The carnivore diet is unlike anything most people have ever considered. But adoption rates aren't exploding because everyone's deluding themselves: People are reporting real benefits. Clearer thinking: If a carnivore diet induces a state of ketosis, it will also increase mitochondrial biogenesis in the brain and reduce brain fog. This allows your brain to generate more energy and clears out excess ammonia which slows down the thinking process. Improved gut health: A carnivore diet is an extreme elimination diet. It eliminates all the most common triggers of gut inflammation, including fiber, lectins, grains, legumes, sugar, seed oils, and in some cases dairy. If any of those foods are the cause of your gut inflammation, removing them from your diet will improve your gut health and even allow it to heal. Weight loss: Weight loss gets a whole lot easier when you're not starving. Most people who go carnivore find they're unable to eat enough to gain body fat; the diet that is most satiating while still being nutritious will almost always come out ahead without even trying. What Do You Eat On a Carnivore Diet? At the heart of it, the carnivore diet is very simple: eat only animal foods and do not eat plant foods. Do Eat Meat: beef, lamb, bison, pork, chicken, turkey, venison Seafood: fish, shellfish, shrimp, crab, lobster Animal foods: eggs, bone broth, animal fat, bone marrow, organs Eating food from all three categories on a consistent basis is important for … Continue reading "The Definitive Guide to the Carnivore Diet" The post The Definitive Guide to the Carnivore Diet appeared first on Mark's Daily Apple. […]

  • Benefits of Cumin
    by Mark Sisson on October 20, 2020 at 4:00 pm

    What do you know about cumin? Cumin seeds are pungent, potent little things with the ability to significantly change the trajectory of a dish. They are featured prominently in Mexican, Mediterranean, Indian, Middle Eastern, and certain Chinese cuisines. Back in the Middle Ages, cumin was one of the most popular – and most accessible – condiments for the spice-crazy Europeans, and stories tell of soldiers going off to war with loaves of cumin bread in their satchels for good luck. Cumin originated in the Mediterranean, and it was used extensively by the Greeks, the Romans, the Egyptians, the Persians, and just about everyone in that region. Cumin vs. Caraway It's not a good idea to substitute cumin for caraway, or vice versa. They are somewhat similar in appearance, but vastly different in taste. Cumin gives Mexican and Middle Eastern recipes their signature aroma, whereas caraway is most common in Eastern European dishes. Cumin seeds are larger than caraway seeds, and cumin is a more warming spice than caraway. Cumin is often confused with caraway, which is actually called "cumin" in multiple European languages. Health Benefits of Cumin Cumin is in my top 10 favorite spices mostly for taste, but the benefits for health don't hurt. As is usually the case with spices that have been in use for thousands of years, cumin appears to provide a number of potential health benefits. It contains anti-glycation agents, antioxidants, and anti-osteoporotic, and much more. Note that many of the surnames in the following PubMed links are of Indian origin. Cumin, along with ghee and a host of other spices, played a prominent role in the Ayurvedic medicinal traditions, and I love seeing a lot of these supposedly "old wives' tales" get preliminary scientific justification: The jury is still out on whether dietary AGEs are worrisome, but it's clear that the formation of endogenous AGEs is a much bigger concern, especially for diabetics. In diabetic rats, cumin extract was more effective at reducing blood glucose and AGE production than glibenclamide, an anti-diabetic drug. Cumin's anti-glycation properties proved useful in another study, in which diabetic rats were able to stave off cataracts after oral dosing with cumin powder. Another study found that cumin extract reduced total cholesterol, triglycerides, and pancreatic inflammatory markers in diabetic rats. These effects were marked by a reduction in elevated cortisol and adrenal gland size, an increase in the weight of the thymus and spleen, and replenishment of depleted T cells. There was a dose dependent response, but all doses had beneficial effects. An extract of cumin had anti-osteoporotic effects on rats, similar to estradiol, but without the associated weight gain. Cumin-dosed (orally, 1 mg/kg) osteoporotic rats had increased bone density and improved bone microarchitecture. Cumin protected the livers of rats from ethanol- and rancid sunflower oil-induced toxicity. One study even seems to suggest the potential for cumin to help weaning addicts off of opiates by reducing tolerance (yeah, it could increase the subjective high, but it would mean less product was … Continue reading "Benefits of Cumin" The post Benefits of Cumin appeared first on Mark's Daily Apple. […]

Born Fitness The Rules of Fitness REBORN

  • What Everyone Gets Wrong About Artificial Sweeteners
    by Adam Bornstein on October 11, 2020 at 2:25 pm

    Are artificial sweeteners bad for you? We get this question all the time. First and foremost, it needs to be said: diet beverages have an undeserved bad reputation. They’ve been blamed for everything from making you gain weight to messing with your hormones. And, study-after-study tries to pardon the beverages without any luck.  Plenty of […] The post What Everyone Gets Wrong About Artificial Sweeteners appeared first on Born Fitness. […]

  • Quick Warm-Up Routines That Will Change How You Exercise
    by Adam Bornstein on September 30, 2020 at 3:40 pm

    Here’s something you won’t hear many trainers admit: A long workout warm-up — you know, the type that asks you to foam roll, stretch, or otherwise activate every muscle imaginable — can backfire. Before you think we’re railing against common advice for the sake of being counterintuitive, we’re not saying warmup exercises are bad. We’re […] The post Quick Warm-Up Routines That Will Change How You Exercise appeared first on Born Fitness. […]

  • The Surprising Health and Weight Loss Benefits of the 5-Minute Walk
    by Adam Bornstein on September 21, 2020 at 3:04 pm

    The idea of keeping it simple is something that is embraced in almost every area of life — except exercise. Unless a behavior is extreme or challenging, it’s assumed that it won’t work.  Believing this reality is not only likely to lead to injury and burnout, but it’s also a big reason why so many people […] The post The Surprising Health and Weight Loss Benefits of the 5-Minute Walk appeared first on Born Fitness. […]

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