Mark’s Daily Apple

Smart Fuel: Coconut19

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Drink Up!

In the Phillipines, it’s called the “Tree of Life.� Malays refer to it as pokok seribu guna, “the tree of a thousand uses. Yes, today’s edition of Smart Fuel is all about the coconut. I’m going to focus purely on the culinary benefits, but the non-culinary, utilitarian advantages of the coconut are many, varied, and point to the coconut’s position as the ultimate Primal food. We can imagine early man using the husks for ropes and brushes, the leaves for roofing material and basket making, and the dried shells for musical instruments or food storage. Nowadays, coconut water is used as an intravenous fluid, the empty shells as improvised explosive devices, and the husks as floor buffers. Now, none of that probably concerns you, but I find it absolutely fascinating. Okay – on to the actual meat of the topic.

The common coconut, the fruit of the coconut tree, is actually a nut (looking at the word “coconut,� I guess that shouldn’t be too surprising, but we have a history of bestowing the name “nut� on non-nuts, so I thought I should clarify). It is edible in all stages of development, but the meat changes as it ages. In the younger, greener years, the coconut meat is soft, almost gelatin-like – enough so to earn the moniker “coconut jelly.� This is when the coconut water is the sweetest; as it ages, the water can get a bit bitter. Older coconuts – the hairy ones – are incredibly tough to crack, but the meat is dense, slightly sweet, and perfect for shredding or cooking.

Coconut meat is high in healthy saturated fat, with decent amounts of protein and a low glycemic index. A cup of shredded, raw coconut meat contains 27 grams of fat, mostly saturated; 3 grams of protein; and 12 grams of carbohydrates, mostly fiber. It can also be dried and ground into coconut flour, which can effectively replace traditional flours for Primal baking or sauce thickening (much like other popular nut flours).

Another delicious aspect of the coconut is the water. Coconut water (not to be confused with coconut milk, which is actually manmade – see below for a recipe) is that liquid you hear sloshing around inside. As I said earlier, the younger coconuts will have sweeter water, so go for those. Of course, you could just buy the pre-drained coconut water, but I think cracking your own coconut and draining it yourself is much more enjoyable (and Primal). Coconut water has natural electrolytes (potassium and other minerals), making it an effective (albeit expensive) sports drink. It also just tastes great, and isn’t that reason enough to drink it?

But coconut oil is perhaps the greatest Primal food obtained from the coconut. It’s good for moderately low-heat cooking, or you could just eat it with a spoon for a serving of healthy fat. In a previous post, coconut oil figured prominently in our recipe for Primal Energy Bars. It’s a great binder, especially for nut and fruit bars. I guess you could technically use olive oil, but that just doesn’t sound very appetizing. Oh, and with coconut oil, you’ll want to get the unrefined variety (in true Primal fashion). Keep coconut oil at room temperature, and don’t let it get too hot or too cold.

How to Pick a Coconut

Most coconuts you come across will likely be in an air-conditioned produce section, so the quality and freshness are mostly assured. Still, you want to pick the very best nuts possible. It’s not all that complicated an elimination process, to be honest: pick the heaviest coconuts that slosh the most, and watch out for soft spots. And obviously you’ll want to avoid any blatant discolorations.

Opening a Coconut

This is arguably the best part. Opening a coconut is good, honest work, and it should unlock your inner hunter-gatherer. Young coconuts go pretty easily. All you need is a large, sharp knife (like a cleaver, or a machete, or a large chef’s knife). As you’ll see in the video below, the tops of most young store-bought coconuts are triangular points with the hard green shell already removed, making it easy to hack off.

Mature coconuts are hard and hairy. You may want to drain the mature coconut before opening it – do so by locating the three “eyes� of the coconut, and then driving a nail or screwdriver through the soft one. After the liquid is drained, find the equator. There should be a small, but apparent seam running between the “eyes.� Hit a blunt object (hammer or heavy dull side of a knife) along the seam, and it should crack open.

Another method is to put the coconut in a durable bag and crush it with a large rock or hammer. Or, you could treat it like a modified Primal workout and slam it repeatedly against the ground. Either way, the coconut flesh is actually more easily obtainable in tiny pieces. To get the meat, pry it off with a butter knife.

Okay, you’ve got your hands on some fresh coconut. What now?

Homemade Coconut Milk

Contrary to popular opinion, coconut milk has to be made. It doesn’t occur naturally. Here’s how to do it at home:

2.5 ounces fresh grated coconut (finely grated – use a food processor if you have to)
1 1/2 cups hot (simmering) water

Pour water over coconut shavings. Let sit for five minutes, and then puree the mixture in a blender. Strain the puree through a cheesecloth or strainer, making sure to squeeze out as much liquid as possible. For thicker milk, use less water. Use the milk in any recipe that calls for it, or just drink it straight. Enjoy.

Primal Coconut Pudding

This incredibly easy pudding recipe is best served hot and fresh.

1 can coconut milk (or use an equal amount of homemade milk)
1 egg yolk
3 or 4 tablespoons almond flour
A bit of maple syrup or honey

Stir yolk, flour, and honey/syrup together to form a paste. Using a small pan, heat it over medium heat for one minute. Add the milk and turn the heat up. Once it starts boiling, stir continuously to get all the lumps out. Once it’s smooth, turn off the heat and serve. A few berries, nuts, or banana slices go well with this. Maybe add a drop or two of vanilla, or even a pinch of cinnamon.

Thai Coconut Soup

It’s all too often that we forgo Thai food because rice, noodles, and peanuts figure so prominently in the cuisine. This soup recipe is Primal while retaining the Thai essence.

6 cups chicken stock
2-4 hot chiles (Thai, jalepeno, habanero, depending on your bravery), finely chopped and seeded (or not, again depending on your bravery)
3 cloves garlic, chopped
2 tablespoons grated ginger
2 teaspoons grated lemon zest
1 teaspoon lime zest
1/4 cup lime juice
4 tablespoons Thai fish sauce
1/2 pound sliced mushrooms
1 cup coconut milk
2 cups baby spinach
2 tablespoons chopped cilantro
chicken (in strips), shrimp,  or your favorite protein source

In a medium saucepan, combine broth, chiles, garlic, ginger, zest, lime juice, and 3 tablespoons of fish sauce and season with salt. Bring to a simmer and add mushrooms. After three minutes of simmering, add the meat and coconut milk. Cook the meat through, then add the spinach, letting it simmer until the spinach wilts. Add the cilantro and the remaining fish sauce. Serve and enjoy.

What about you, readers? Any great recipe ideas?

branding king, Samuel Gardiner, bradlauster, jaboobie, my amii Flickr Photos (CC)

Further Reading:

Make Your Own Primal Energy Bars in 10 Easy Steps

How to Make Your Own Jerky

10 Ways to “Get Primal”

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Posted: Diet, Health, Nutrition, Recipes, Smart Fuel

Build Your Own Slosh Tube19

Get Sloshed

But not with alcohol (save that for after the workout). Nope, I’m talking about working out with a slosh tube.

A slosh tube is a large PVC pipe filled with water and capped on the ends. It’s a surprisingly effective workout tool. Best of all, you can build one yourself for less than twenty bucks.

How to Do It

1. Go to your local hardware store and buy a PVC pipe. You’ll want one at least 4 inches in diameter and 9-10 feet long. Buy caps for both ends. Make sure at least one of the caps is removable and rubber.
2. Fill your pipe at least 1/2 full of water. It’s advised that you have one of the caps on at this point, unless you’re looking for the toughest exercise possible: one in futility.
3. Cap it and get sloshed!

Building the thing is the easy part. Actually working out with it is deceptively difficult. You see, although the slosh tube only weighs about 40 pounds, those 40 pounds of water will be sloshing around inside the 10 foot long tube. Watch this video:

Note how easy the woman carries the tube upright when gravity’s keeping the water resting at the bottom. But when she tries to hold it horizontally she needs help just getting it to her shoulders. And therein lies the beauty of the slosh tube – the slightest imbalance sends the water sloshing to the opposite end of the tube. Weight isn’t just mass/poundage; it’s also based on momentum. Correcting that imbalance, fighting that momentum, is incredibly taxing on your core.

To look at the slosh tube from a Primal perspective, imagine you’ve just slain a huge anaconda. Dinner for a week. As you sling it over your shoulder for the trek back home, the thing starts going into death spasms. You’re trying to hold it while this huge muscular tube is whipping around. The weight’s being transferred back and forth. The thing finally dies, but you’ve just done a number on your abs. That’s (however inconceivable and unrealistic the scenario might be) what the slosh tube is trying to emulate.

Try just pressing it overhead and holding it. Inevitably, you’ll sway a bit and the water will start to slosh around. It sounds easy, but try holding it steady. Bet you can’t (on your first try).

Or, try a Zercher walk:

It sounds simple enough. Hold the pipe up to your chest and walk. Walk as far as you possibly can. And if you want added (unnecessary) challenge, walk on an uneven surface or up a hill. Try to make it at least twenty paces.

Use the slosh tube as a barbell. Try the bench press, deadlifts, squats, or even bicep curls. I guarantee exasperated sighs, furrowed brows, and the sorest muscles you’ve ever felt as you battle the laws of physics.

The slosh tube makes simple movements difficult. It makes you work hard for motions that you take for granted as a Primal fitness head. Even better, using a slosh tube doesn’t quite feel like a traditional workout. It’s fun and different. And isn’t that what effective workouts are all about? Tricking your body into performing hard work, and enjoying it?

Try experimenting with different sized slosh tubes. Maybe fill it 2/3 full of water, or make two 4 foot one-handed slosh tubes instead of one big one. Let’s hear from you guys. Any good slosh tube ideas? Any new workouts you’ve discovered using a slosh tube?

prizepony Flickr Photo (CC)

Further Reading:

The Prison Workout

Kettlebellin’ for Strength

Hat Tip to Caveman Power

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Posted: Fitness, Health, How To, Videos

Healthy Halloween!20

It’s Not the Skull That’s Frightening

We thought we’d take on the ultimate challenge this week: how to make Halloween somewhat healthy instead of horrifically unwholesome. Yes, Halloween, that spastic stroll through Candy Land, the annual Willie Wonka nightmare of sugar and high fructose corn syrup. Does it really need to be this way, we ask? According to the conventional practice and the cooking/hospitality expertise of figures like Food Network’s Sandra Lee, yes. But then, Ms. Lee’s occasion cooking is always enough to send viewer’s blood sugar levels through the roof. (Seriously, are we wrong?)

And, what’s more, the complaints about Halloween seem to revolve almost exclusively around the red herring of oral health. (Not that teeth don’t matter, but what about health in general???) We here at MDA think a good Halloween party need not be a descent into insulin overload. And as for treats, there are indeed reasonable alternatives that won’t incite moans, groans, and midnight eggings. (Anyone ever get a tooth brush?)

The Celebration…

A good party, it’s true is about more than the food, and we agree wholeheartedly with those who suggest playing up the games and merriment in place of the sweets. Still, food matters at any party, and you don’t want to disappoint. A bonus: if you fill up the little monsters with good primal fare before they’re off to neighbors’ doorsteps, they’ll be less inclined to gorge on stuff you’d rather them skip.

We thought we’d throw out a few ideas on kid-friendly food that can win nearly any seedling over to the primal table. (We consider some to be primal compromises, to be sure, but a little conciliation can go a long way on this particular holiday.) Many of the ideas can even be dyed or arranged for true “gross out” effect. Carrots with almond slivers make great “finger” food, olives can be eyeballs, and guacamole can be sold to the tots as monster snot. (Children, doesn’t it go without saying, are not for the faint of heart or stomach?)

Drinks

• Fruit Spritzer (Add just a splash of juice to sparkling water. Throw in frozen black grapes and blueberries [or plastic spiders frozen in ice cubes] for effect.)
• Tomato Juice with Carrot “Fingers”
• Real Cocoa (Cut the sugar, and serve in smaller cups for a better version of an old classic.)

Main Dishes Fit For a Primal Monster

• Meatballs
• Taco Salad (Who needs chips really?)
• Chicken or Egg Salad in Small Bibb/Endive Leaves

Spooky Sides

(Presentation, as always, can be everything….)

• Carrot, Red Cabbage and Raisin Salad
• Sweet Potato Fries
• Guacamole with Veggie Sticks
• Black or Kalamata Olives

Not Too Scary Snacks and Sweets

• Trail Mix (pumpkin seeds, nuts of choice, dried cranberries or blueberries, dark chocolate chips, etc.)
• Frozen Black Grapes
• Smoothie Popsicles (made with real fruit, low sugar yogurt, and flax seed)
• Fruit Salad Parfait (Layer cut fruit in between a mix of real whipped cream and low sugar vanilla yogurt.)

The Treats…

So, where does that leave you when the kids come to the door with their bags and pumpkins? If you’re ready and willing to go an alternative route this holiday, check out a few Primal style substitutions. Be as generous as your budget allows with the better stuff.

Dark Chocolate

A couple options include Ghirardelli 60% cocoa squares or Organic Dark Chocolate Bug Bites and Chimp Mints (70% cocoa content) from Endangered Species Chocolate.

Nuts/Trail Mix

Admittedly hard to find in individual packaging, this option might be a good choice for kids whose parents you know.

Fruit Related Treats

Think 100% fruit leathers or boxes of raisins rather than fruit roll-ups. We know: sugar. But we’d rather see a seedling with a miniature box of raisins than a Twix any day.

Individually Wrapped Tea/Real Cocoa Packets

If the packaging is appealing, Mikey might like it.

Non-Food Options

Consider dollar store items like decorative mini-pens and markers, tiny Play-Doh or bubble containers, stickers, magnets, playing cards, and Halloween party favors like spider rings.

Finally, if your budget or schedule doesn’t allow for a complete overhaul this year, but you want to make over your own kids’ treat bags, consider the “barter” system. Have better treat options, small gift cards, and “privilege” coupons on hand with candy values attached that they can trade some or all of their loot for.

Have your own tricks for getting through the holiday without sugar shock? We want to hear them! Happy Halloween, everyone!

radialmonster, Dru, code_martial, bastique, Cle0patra, cv47al, clownfish Flickr Photos (CC)

Further Reading:

10 Last Minute Holiday Health Tips

Holiday Health Survival Guide, Part 1

Holiday Health Survival Guide, Part 2

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Posted: Carbs, Health, How To, Raise Healthy Seedlings

How to Break Bad Habits18

A show of hands here. Chronic cardio buffs? Halloween candy freaks? Caffeine fiends? Stress addicts? French bread fanatics? Bad health habits come in all forms, we know. But the question of the day is this: how do we finally rid ourselves of those compulsive longings, those simultaneously desired and resented routines? Is it simply a matter of will power? Is it clever strategy? Permanent exile from the world where these pet practices and items can’t taunt us with their presence? We’re interested in what your tips (and those past/present vices) are, but here are some ideas to get the proverbial ball rolling – and that monkey off your back.

1. Dig up the who, what, when, where, why and how.

More than just a journalist’s framework, you can take advantage of some digging yourself. Sure, the “what� (the habit itself) probably seems pretty clear, but as you look to revise your routine, consider the context of your target habit. Does a certain friend always try to cut into/distract your gym time? When do you feel most vulnerable in the face of sweet snacks? Where is it hardest to turn down that cup of coffee? How does your family’s routine seem to sabotage your own best efforts and goals? Why do you think you keep coming back to the habit, be it anything from breakfast cereal to workout-less weekends to an occasional (gasp!) cigarette? What’s behind that habit anyway? What are you holding onto? Why does it have the sway over you that it does? Is it a stand-in or excuse for something else going on in your life/psyche?

2. Plan.

As you pinpoint the backdrop that keeps you hooked to those bad habits, take the opportunity to plan some strategies that you’ll rely on when faced with temptation. Maybe it’s an alternate entrée for the Wednesday lunch you have with friends. Perhaps it’s a thoughtful but casual way to decline after-work drinks or a good excuse to change your workout time to a more productive, less distracting time. Write (or record) a pep talk for yourself to dig out when you need it. Or, if it’s more your style, a kick-your-own-butt, what-are-you-thinking speech. What will you do or turn to when you find yourself turning toward instead of steering clear of the habitual path?

3. But don’t plan too much.

Sometimes it’s easy to put so much energy into planning to give up a habit that your efforts simply allow you to put off the actual leap itself. How many of us have been stuck circling in this pattern for more weeks/months/years than we’d care to admit? At some point, you have to bite the bullet and say that you’ll deal with the difficulties as they come. Decide today to not give into the habit, and then be willing to say the same tomorrow. That’s how it starts.

4. Toss the triggers.

The obvious point here is to get rid of any items whose sole purpose will be to tempt you away from your best intentions. (As in, bring any remaining Halloween treats to work the morning after, or just be really generous in the last part of the evening. Better yet, give out something that doesn’t lead anyone else down that Pied Piper path to begin with – more help on that this week.) If your triggers are less object-oriented and more contextual, toss the typical routines that encourage bad habits. Meet friends for a walk in the park instead of for dinner. Take up a fitness or dance class with your partner instead of spending Friday nights parked on the couch. Put the kids in charge of their own morning routine and get in a workout or meditation session instead. Taking on a long-held habit usually means taking charge of your life in a new way.

5. Spread the word.

For those people who are more socially motivated, letting the word out can give you added incentive to stay on track. No, it doesn’t mean you have to shout your intention from the rooftops. It’s more about the people you’re closer to. Letting a few close friends or family members know your intention can make the goal seem more real. Look at it as a supportive group helping you “stay true� in your pursuit. Your success is ultimately your effort and commitment, but it always helps knowing you have a crowd (or even close pal) cheering for you.

6. Pair up.

Do you have a friend or family member who’s also looking to give up a bad habit? Join forces. You’ll not only have some added support, you’ll also have the motivation of living up to your end of the bargain. When the going gets tough you can share strategies and humor to keep you both on course. One caution: be sure to not become dependent on that person’s participation. It’s ultimately your pursuit, whether the other person sticks with his/her choice or not.

7. A page a day.

Ever notice the exhaustive chronicles of weight loss, smoking cessation and the like on everything from MySpace to Flickr Commons? Sure, there’s the social element of announcing your intention and success, but we think there’s more to the project than that. Whether public or private, recording your pursuit (in all its flesh and blood humanity) can be therapeutic. Particularly if you’re a more introverted person, bringing your thoughts to the page in whatever form (journaling, doodling, extemporaneous collage…) can offer a sense of personal release and allow a space for you to be 100% candid, no holds barred. Chances are you’ll be able to look back on the collection with gratitude and likely a few good laughs.

8. Periodic incentive plan.

We approach the idea of “reward� cautiously because, like planning endeavors, rewards can sometimes act as divergent and ultimately derailing factors. What’s at the real root of breaking a bad habit, after all, but undertaking contemplation, cultivating discipline, framing a new routine or even outlook surrounding one’s health and daily practice? Rewards, while they can be a nice pick-me-up when you need them, don’t do much to bolster the real process. Our advice for incentives? Make them health-oriented. Design a “health indulgence� day, whatever that may look like for you.

9. If you falter, explore what went awry.

Remember that “flesh and blood humanity� bit? We’ve all been there. There’s the old adage, “If at first you don’t succeed, try, try again.� (Then there’s the alternate ending – “you’re running about average�.) Instead of beating yourself up about it, take a day and then do the necessary post-mortem. What do you think inspired the lapse, whether it be a weak moment, an ill-considered decision, or a self-sabotaging act? What about your routine do you think you need to change this time around? Do you need some new strategies, a realignment of life priorities, or some deeper deliberation about what’s fueling the habit?

10. If you succeed, study what worked.

When it comes to health (or life), we don’t believe in resting on your laurels. Good health choices are ultimately about getting up every morning and choosing to do the “right� thing for your body. Every day requires a renewed commitment and a willingness to be present and accountable in the moment. But you have a lot to learn from your own past success. What did you tell yourself that made you get to the gym this weekend? How did you let go of the stress during the really bad day last week? What did you choose to do this morning when you wanted to go for your morning coffee and donut but didn’t? Knowing what you’ve done to resist temptation in the past can build up your “toolbox� of strategies and also reassure you in less confident moments that you have what it takes to kick the habit.

Now we want to invite your comments and additions. What have been your most difficult health habits to ditch? What approaches, tips, and mantras have worked for you? (And which ones haven’t?) Share your ideas, successes and questions with other readers. And thanks for your input.

pupski, -bast-, numstead, zen, lightsoutfilms, Ces’t June, M.V. Jantzen, paperbackwriter, mike_1630, dullhunk, paulieparker Flickr Photos (CC)

Further Reading:

10 Simple Steps to Help Motivate a Friend

Diet Change and Partner Dynamics

Making the Switch to Primal Living in 6 Easy Steps

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Posted: Health, How To, Personal Improvement, The Tuesday 10

Dear Mark: Running Across the U.S.22

Dear Mark,

My name is Katie, and I’m planning on running across the U.S. from Boston to San Diego starting this March! I’m 23 and have been an avid runner since high school. I train on my own now and am deciding whether to run 9-12 miles a day or kick it up to an average of 20 miles a day. I’d like to understand what the effects of the two choices would be. Under the 20 mile plan, I’d run long, slow distance with some walking. The 9-12 mile plan would be the same with less walking. If I’m going slow, would covering the extra 10 miles a day be harmful to my body? What is the risk of injury and long term health/bone problems if I did 8 months of 100 mile weeks compared to 12 months of 60 mile weeks?

Thanks, Katie, for your questions. While I absolutely applaud your ambition and dedication, I’m afraid my answer is going to rain on the parade. Although you may have a very compelling reason to go the distance (I’d love to know), I have to say that there’s no way this effort (either way you describe really) can be constructed as healthy. The only considerations left then are how you can mitigate the damage of your trek. Any elite/endurance athlete faces health compromises as I’ve described in the past, and your case would definitely be subject to some of the hardest of those health concessions.

Some key questions come to mind also as I think about your situation. What’s your running background (e.g. distance training)? Are you trying to break a record? If not, is there a necessary time frame? If not, could you extend the duration and just walk? I’m particularly interested in your training plan and the inevitable toll it will take on you before you even leave Boston. Let’s say you train 100 miles a week for 8 months. In this case you’ll run some 3300 miles (more than the trek itself) just in training. The training, logic says, could be more damaging than the event itself.

I also wonder about your plans for fueling yourself. If you walked the trek, you could go 30-40 miles a day and manage it on a lower carb diet with careful planning and some dietary “training” (so your body can rely on fats and ketones). Otherwise, you’ll likely need a hefty amount of simple carbs to get you through your trek. Working at high levels of exertion day after day, month after month (the ultimate chronic cardio) inevitably depletes natural glycogen stores and leaves you dependent on carb loading. Constant fueling with simple carbs, of course, boosts inflammation. The results? Loss of bone density and muscle mass, and increased susceptibility to just about everything under the sun. You asked about the risk for health problems. Check out my friend Art De Vany’s article that offers a detailed vision of what your body goes through in endurance training and events.

Everything from serious muscle damage, spine degeneration, kidney damage, and a shifting of biological markers that indicate cardiovascular stress, brain trauma and higher risk for cancer.

All this said, I understand there may be a reason compelling enough to convince you to move ahead with your plans (e.g. raise money for a loved one who has a disease). In good conscience, I have to caution you against the trek for health reasons that go far beyond usual athletic “primal” compromises. If other motivations keep you committed to the task, however, I’d urge you to take it slowly and use the PB to inform your diet and exertion plan along the way. In fact, this would be my ultimate suggestion to someone that wants to traverse the country by foot. Consider turning this into a truly Primal event. Imagine the goal is to migrate (instead of race) across the U.S., stopping periodically for push-ups and doing sets of sprints every few days along the way. This way you could stay on a high-fat diet to fuel your efforts and turn an unhealthy endeavor into something that is perfectly Primal. (And, it goes without saying, make sure you seek out expert medical observation throughout the trek.) Good luck to you, Katie.

As always, thanks for your questions, and keep ‘em coming!

Further Reading:

What Happens to Your Body When… You Haven’t Properly Trained for Your Marathon?

Chronic Cardio 1, 2

Sprint for Your Health

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Posted: Dear Mark, Fitness, Health, Primal Health, Sisson Said What?