Mark’s Daily Apple

Weekend Link Love

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Stephan at Whole Health Source covered the link between n-6 fat consumption from vegetable oils and homicide.

Always wanted to master the one armed push-up? Jim at Beast Skills gives you a complete tutorial (including some inspirational video clips!)

File under completely unnecessary: Diet Blog profiles Yoghund, a new frozen yogurt for dogs (and it’s organic too!).

Want to extend your eco-friendly ways to the office environment? Dumb Little Man offers 9 tips for creating a green workspace.

Steve Maxwell over at It’s How You Put It Together offers a top 10 list (and you know how we love those) of ways to get your child motivated to learn new – and sometimes daring – health habits.

Kevin M.D. weighs in on a recent Wall Street Journal editorial that proposed the medical home as the model for improving the nation’s health care system.

Modern Forager teaches us how to shop the Polish grocery store for some paleo-friendly eats.

Slashfood reviews Chef M.D.’s Big Book of Culinary Medicine, which combines the medical knowledge of this physician/author, with his experience in culinary school.

Looking to add some intensity to your power wheel routine? Straight to the Bar offers a simple tip that can really rev up the resistance.

If you’re trying to find sneaky ways to add more exercise to your day, The Office Diet provides five sneaky ways to add 10 minutes of physical activity here and there!

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Worker Bee Health No Comments »

Science News Roundup

While we here at MDA like to pay close attention to our bodies and use common sense to help determine what is and isn’t healthy, actual scientific evidence forms the backbone of our philosophies. We scour breaking health and nutrition news releases to make sure our ideas are supported by science. It’s important, we think, to present a multifaceted case for the Primal Blueprint as the ideal lifestyle choice, because years and years of being barraged by low-fat diets and rabid calorie-counting espoused by “experts” has inured your average person against the PB.

These studies obviously weren’t conducted with the Primal Blueprint in mind, but each one lends credence to our basic ideas.

High Intensity Exercise

We’ve talked about the benefits of intense exercise before. Hell, lifting heavy weights and short, intense bouts of output are hallmarks of the Primal Blueprint. For the most part, though, our previous discussions only tout the strength building, fat burning, and life extending powers of high-intensity workouts (only?!?). Okay, those benefits are reason enough to institute a regimen of regular exercise into your life, but a new study suggests that high-impact movements can improve bone health and muscle strength in teens.

Remember those PE warm-ups where the whole class would stretch for ten minutes, maybe do some half-hearted jumping jacks? For eight months, scientists did away with those in favor of a jumping regimen: tuck jumps, jumping jacks, side lunges, and skipping. The results were impressive. Boys saw overall bone mass increase (while also losing fat mass, but that’s not surprising), while girls’ bone mass improved most at the hip and spine.

Fruits and Vegetables

The importance of eating fruits and vegetables is one area where PB and popular opinion converge. Everyone knows you’re supposed to eat tons of plant matter, cause, well, eating a big plate of broccoli and spinach just feels right (tasting right, for far too many people, is a different story). But what if that broccoli could actually fight the flu? A new study shows that mice given quercetin, a substance found in broccoli, tea, red wine, red onion, grapes, and blueberries were less likely to contract the flu. Even when stressful exercise was introduced and shown to increase the mice’s susceptibility to the flu, quercetin nullified it. Sound perfect for Primal man on the hunt, no? Eat your vegetables (and drink your wine), kids - Grok did!

Sleep

We’re in love with sleep, as you know. Who isn’t? There’s nothing better than a well-deserved deep snooze after a stressful day, and science is fast suggesting that it can do wonders for your physical and mental health. Plus, Mom was always pretty adamant that you get plenty of sleep, and she’s never wrong, right?

More evidence is mounting to support her. A new UCLA study found that even a single night of lackluster slumber can cause tissue inflammation. In and of itself, the inflammation isn’t something to worry about too much. But there is a suspected link between chronic inflammation and a wide range of common disorders, and this new data has “[closed] a gap” in scientists’ understanding of how sleep loss might affect this relationship.

Nothing conclusive yet, but it’s compelling. While we do wait for more studies, it’s probably a good idea to just sleep on it.

Rick Harris, your neighborhood librarian, thejbird Flickr Photos (CC)

Further Reading:

More Worker Bees’ Weekly Bites

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Worker Bee Diet, Fitness, Health, Nutrition, Worker Bees' Weekly Bites 8 Comments »

Cranberry Juice and UTIs

Not Just Anecdotal Evidence Anymore

You’ve known for years that cranberries can help stave off urinary tract infections (UTIs), but now scientists have figured out the mechanism behind the benefit!

In a study published in this month’s Colloids and Surfaces B: Biointerfaces, researchers from Worcester Polytechnic Institute in Massachusetts analyzed the Gibbs free energy of adhesion changes between bacteria and uroepithelial cells exposed to varying concentrations of cranberry liquids. In English? Essentially, the researchers extracted some cells from the inside of the urinary tract, threw in some bacteria, doused them with cranberry juice and watched to see how they would interact.

According to the researchers, when bacteria with fimbriae (a fancy term for hair-like projections on an organism) are exposed to even low concentrations of cranberry juice, the energy levels of the bacteria were increased to levels that made it difficult to attach to the urinary tract cell. Confused? So were we…until you consider that those hair-like projections are always present on the virulent bacteria responsible for causing UTIs and not on other, healthy bacteria.

Speaking to the mechanism behind the…uhhh…mechanism, the researchers suggest that the fact that the cranberry juice only affected bacteria with fimbriae suggests that something in the juice may directly change the molecular structure of the fimbriae themselves.

Commenting on the data, study author, Terri Camesano, notes that in the case of UTIs, “cranberry juice targets the right bacteria — those that cause disease — but has no effect on non-pathogenic organisms, suggesting that cranberry juice will not disrupt bacteria that are part of the normal flora in the gut.â€� In addition, Sano notes that “unpublished work also shows cranberry juice has potent effects on disease-causing bacteria, but that the effect is temporary.â€�

So how much juice are we talking here? Well, according to the researchers, fewer and fewer attachments were observed as the concentration of cranberry juice were increased, suggesting that in order to “realize the antibacterial benefits of cranberry, one must consume cranberry juice regularly, perhaps daily.� They do note, however, that regular cranberry juice cocktail and sugar-free cranberry juice both work equally well to reduce infections.

To keep it primal, we’d suggest adding a handful of raw cranberries to a salad (a 100g serving has 12 grams of carbs). If you’re in a rush though (or simply prone to UTIs) we’d suggest opting for a reduced sugar cranberry juice – just make sure it’s made with actual juice!

amayu Flickr Photo (CC)

Further Reading:

Workout in a Pill?

Calorie Restriction and Bone Loss

Sleep More to Forget Less

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Worker Bee Diet, Health, Nutrition, Prevention, Worker Bees' Weekly Bites 7 Comments »

A Day in the Life of Modern Grok: An MDA Reader Gets Primal

Lunch

As a follow up to last week’s Primal Challenge, “Getting Back to Nature,” I thought I’d published a few emails I’ve received from a hardcore Primal Blueprint follower. Talk about getting Primal. This guy is trying it all.

Don’t worry. You don’t have to catch, gut and eat your own rabbits or gather your own raspberries to mimic the life of Grok, but it sure doesn’t hurt. Check out these extreme Primal anecdotes from a fellow MDA reader, and then hit me up with a comment with your own Primal stories.

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So, my wife was out of town the other weekend, and I had “caveman” day. I “harvested” a bunch of grasshoppers (about 100) and believe me, without a net, it is not fast nor easy. Gotta get me a net. And about 3/4 gallon of wild raspberries. I had my dog along (Siberian Husky) and she catches lots of varmints.  She regularly eats mice and rabbits while we are on hikes or ATB rides.  I took advantage of her hunting skills and got two rabbits from her. She got the guts and scraps, I cooked the meat for myself once we got home. I did cheat by cooking up the grasshoppers as a coconut curry dish. I still am sorta grossed out to eat hoppers, but do it once in a while lately as they are SOOOO abundant right now. But it was an eye opener day. I bet Grok ate alot of small game and bugs, and only rarely took out a bison or mammoth, or other large game. Oh, and around here, rattlesnakes are a real threat that coulda cut Grok’s life short with some bad luck. I’ve run into a couple while foraging out on the trails. I think I want a cable TV show! I think I’m gonna have to eat a rattlesnake!

I was just mulling over how much better off she’d be if she ate more naturally (meat).  Same with our cats, so they get grasshoppers alot now. Thanks for the info, I’ll be hitting up the butcher for dog and cat food now!

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That first grasshopper I ate was a real eye opener. It got me thinking, so I figured I’d try out a day of feeding like that. Once I realized I’m pulling 8 ounces or so of protein away from my dog (mice, rabbits, etc) a lot of days that we go out in the woods behind the house, I figured it can’t be any less safe than the meat I’d buy at the grocery. You don’t read about E. Coli outbreaks in the local ‘hopper population. I am indeed trying to minimize risks with this food. The raspberries are out of reach of any pesticide/herbicides of civilized landscaping. The grasshoppers (eaten in any quantity) are harvested away from town as well, and I now cook ‘em. Not that I eat grasshoppers often, only a handful of times I’d count it as a “meal”, and I freeze them, wash them and cook them now (I read somewhere they can carry parasites of sorts). But again, I don’t do this often (yet?) and I still am grossed out by eating hoppers just a bit. Wonder if I’ll get over the gag reflex?

The rabbit gutting is sorta gross, but I used to hunt a little in junior high and high school with my Dad, so I’ve processed my share of deer, elk, antelope (back home in Wyoming). Both my parents were raised on farms, and it is amazing the food processing/handling knowledge they have (looking back on it now). Of course, thoroughly grilled the meat.

My raspberry patches are depleted, and I picked up some poison ivy, bummer. So I’ll have to go looking further out for those, now. And soon enough we’ll have a frost and that will be that. Chokecherries here are coming on, but they are a bitter little berry to eat, most folks sugar the hell out of them (not me, not now, thanks to you). And getting meat is tougher than I’d thought, especially without a gun. But the dog is a bonus for rabbits. I still need to get a net for grasshopper picking.

Certainly a garden is in order next summer. Raising chickens for eggs (and meat) is not out of the question either. Lots of stuff swimming in my head, and the internet makes a lot of info available. I am impressed every day by the folks that have been living on their own food for a long time, they are actually all around you when you look. Bummer is they often augment their garden fresh salads and veggies with storebought crap dressings and ranch dips, and serve it along side a big juicy processed bratwurst on a white bun with loads of ketchup, bluch.

OakleyOriginals Flickr Photo (CC)

Further Reading:

Would Grok Chow the Cheese Plate?

10 Ways to “Get Primal�

The Primal Diet for Dogs

Insects: Not Just for Breakfast Anymore

The Definitive Guide to Primal Eating

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Mark Sisson Diet, Health, Humor, Primal Health 8 Comments »

Irradiation: Savvy Safety Mechanism or Band-Aid for a Bigger Problem?

Is this ever a good sign?

Following the recent tainted spinach controversy, the federal Food and Drug Administration (FDA) last month ruled that food manufacturers can now irradiate fresh spinach and iceberg lettuce to kill bacteria associated with food-borne illnesses.

Huh? Exactly. Essentially food irradiation refers to a process whereby food is exposed briefly to a radiant energy source (usually in the form of a gamma ray or electron beam) that is thought to kill harmful bacteria, thereby reducing the risk of contracting a food-borne disease. The FDA also contends that blasting your food with radiation can reduce the bacteria responsible for spoilage, kill insects and parasites, and delay ripening in certain fruits and vegetables. In fact, while we’re on the topic, it should probably be noted that the concept of irradiating foods is far from new: In 1999, the FDA began reviewing irradiation and has approved its use in meats, certain shell fish, produce, certain egg varieties, flour, spices and unpasteurized fruit juices. These foods, however, must bear an internationally recognizable stamp, known as a radura, to signal that the food has been irradiated.

Health experts – including the World Health Organization and the American Medical Association – and many food manufacturers agree that the process is an effective method to reduce the transmission of food-borne diseases. They also note that the irradiation process – which the FDA likens to putting your food through an airport luggage scanner – does not make foods radioactive, change the chemical composition of food or have any harmful consequences.

Certainly, when the radiation dose is kept on the low side the plants composition remains relatively unchanged. However, even the FDA concedes that at certain levels, the process can result in a “small loss of nutrients� – on the scale of general cooking practices, canning or heat pasteurization. Critics, meanwhile, suggest that the FDA is grossly underestimating the effects of irradiation, suggesting that the process can also damage antioxidants, essential fatty acids, protein, vitamins and minerals. In fact, one study found that irradiating spinach with 2.5 grays of radiation resulted in a 10% reduction in folate levels in spinach; under current FDA rules, spinach and lettuce is irradiated with up to 4 grays of radiation. In addition, some have suggested that irradiation can lead to the creation of chemicals known as furans and 2-alkylcyclobutanones (say that one three times quickly!), which can be toxic when consumed in high doses.

In addition, it should also be noted that the irradiation process does have some limitations. While it can significantly reduce the quantity of bacteria, its effectiveness depends on the amount – and type – of bacteria on the vegetable to begin with. For example, if the irradiation machine misses a couple hundred million E. coli bacteria, you’ll probably never notice a difference, but if it misses even a few of the bacteria linked to salmonella, you’ll be hugging the toilet in no time!

While the concept of irradiation certainly has its pros and pitfalls, is it merely a quick-fix for a far bigger problem with our agriculture and food manufacturing practices? According to a science policy analyst at the Washington D.C.-based advocacy group Center for Food Safety, for example, “food irradiation masks the unsanitary conditions of industrial agriculture.� Echoing these sentiments, other critics contend that more attention should be placed on food safety during the early stages of food processing. In fact, even the FDA notes in its information packet about irradiation food that the process “is not a substitute for comprehensive food safety programs throughout the food distribution system.�

The reality is that even though the irradiation process is generally safe and is unlikely to result in nutrient deficiencies for those following even a moderately healthful diet, there’s really no getting around the fact that those pathogens got there because of sloppy farm practices – and by sloppy, we mean those pathogens are there because your food has come into contact with animal poop.

With that in mind, there are a few steps you can take to reduce your risk of contracting a food borne illness. For one, be mindful of the types of produce you purchase – if buying at a local farmers market, ask the seller how they grow and cultivate their produce. Another option? Do your homework on the back end to shore up your own immune system so that if a pathogen sneaks in under the radar, you’ll be able to weather the storm. Your best bet, however, is to stay well-informed about all things related to health and nutrition and use that knowledge as a compass to guide your own decisions.

Tom Chambers Flickr Photo (CC)

Further Reading:

What do those produce stickers really mean?

Genetically Modified Foods: Super Solution or Franken Future?

How to Shop a Farmers’ Market

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Worker Bee Big Agra, Health 7 Comments »