Mark’s Daily Apple

Weekend Link Love10

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You’d fire your mechanic if he didn’t fix your car, you’d fire your plumber if he didn’t fix your toilet, so why don’t you fire your personal trainer if he doesn’t fix your body? The IF Life has a wonderful article on 10 things your personal trainer won’t tell you.

If you’re in the mood for a chuckle, read Coed Fitness Tips’ Spartan Training Rules. Then go out and release a barbaric yop even mightier than Leonidas’s.

Want something even funnier? Pay Now Live Later reveals a super serious study about how high carbohydrate diets increase longevity. Serious, serious stuff.

There’s a world of differences in Health Assist’s post on health paradoxes around the world. Read the article and chime in with your opinion.

Speaking of health around the world, Oprah’s site explores the secrets of the blue zones - the globe’s hottest spots for long living.

Traffic, cooking time for the turkey, relatives; there’s plenty to be scared of over the holidays. Fortunately Zen Habits provides 5 ways to conquer your fears.

Healthy Strong Kids is more than just a good idea, it’s a book title! Mary Dan Eades explores Fredrick Hahn’s new book on keeping kids fit. (hint: it takes more than buying your kids Fisher-Price exercise equipment).

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Posted: Health

Post-Holiday Recovery14

It’s two days after the big event. You’re just now waking up from the gastric coma. And, depending on how faithful you were to the Primal Blueprint throughout the week (a tall order, I know, especially for those of us who grew up eating carb-laden Thanksgivings), you’ll be recovering from varying levels of glycemic shock. Oh, sure, you tried to follow our Primal eating plans as best you could, but once the relatives started showing up bearing steaming trays of stuffing, flaky-crusted pies, and gallons of mashed potatoes… it all just sorta fell apart. That first tentative bite of cornbread dressing led to a second, and a third, and that’s where you lost control. Hey, I get it. We all get wistful for the food of yore, especially around the holidays.

Don’t feel bad. Imagine if Grok happened across a classic Thanksgiving spread. You don’t think he’d go to town on it (and probably suffer for it in the morning)? The guy would be choking on mashed potatoes and guzzling gravy. Such a self-indulgent foray into the world of forbidden foods can actually be a good thing - the post-meal pain you’ll undoubtedly suffer will only help you realize why you went Primal in the first place. It’s like when your dad catches you smoking and makes you smoke the entire pack in one sitting. Negative reinforcement - pretty effective stuff.

So the deed is done, and now it’s time for recovery. And when you factor in family-induced stress - drunken uncles, awkward meetings with new significant others, the inevitable standoff between two feisty aunts who both brought stuffing - the need for post-holiday relief and recovery is undeniable. So what can you do to hasten your swift recovery?

Take a Walk

There’s nothing like a nice long walk in the fall - swirling multicolored leaves, crisp air that cools your throat, brilliant filtered sunlight. Take along your loved ones and your dog. You’ll get some light, steady exercise and plenty of vitamin D from the sun. Nothing too strenuous (unless you feel up to it), but be sure to maintain a steady clip and keep your heart-rate at a good level.

Lift Stuff

You’ve just eaten a year’s worth of protein and fat (and probably a few too many carbs) - now make those nutrients work for you! Get a good weight-lifting session in. Go hard and fast. Lift heavy. If you have access to a gym, or you’ve constructed one at home, hit the Olympic lifts. Squats, deadlifts, bench presses - those big, compound movements we love so much will shock your body and engage most of your muscles, leaving you sweaty, breathless, and feeling better.

Meditate

We’ve discussed the empirical health benefits of meditation in the past, but it’s also - by definition and by practice - very relaxing. And relaxation might be just what you need after a whirlwind holiday of family, food, and fuss. Retire to a room, or find a nice quiet spot outside - just anywhere you won’t be disturbed - and take a half hour to sit in solitude, alone with your thoughts. Breathe deeply, incant a calming word or two, savor the moment. Be aware. Just be. You don’t have to make it a formal exercise with spiritual undertones; the important thing is taking time for yourself. Whether that means turning inward while undergoing sensory deprivation in the darkest room in your house, or sitting amongst the trees and appreciating nature, you will be one step closer to full recovery from the madness of the holiday.

Don’t Shop

The post-holiday sales can be mighty tempting. The economy’s in tatters and the prospect of low prices will draw millions to the stores - all the more reason to stay home instead. If you do go, expect long lines, inadequate parking, huge throngs, angry drivers, predatory shoppers, fisticuffs in the parking structure, miserable husbands lagging behind aggressive wives - basically, the worst qualities of mankind will be on full display at the after-Thanksgiving sales. Oh, but you’ll get 15% off that pair of shoes! Is it really worth it? Probably not. After all, you’ve had enough consumption this week. The last thing you need is even more of it (but if you must, check out the online versions of your favorite stores - they’ll often be featuring the same sales, only without having to brave the crowds).

If any of you have some tips and tricks for holiday recovery, let us know!

VirtualErn, hrtmnstrfr, ronsho, Defragged Flickr Photos (CC)

Further Reading:

Getting Back to Nature

How Stress Can Make You Fat

10 Ways to De-Stress

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Posted: Health, Personal Improvement, Stress

Turkey Time: Recipes for Thanksgiving Leftovers10

You packed up the pumpkin pie and gave it to Aunt Marie and sliced up the sweet potatoes and shipped it off with you cousin Glen, but now you’re left with a heap of leftover turkey and not a plan in the world for what to do with it.

A problem? Nope, not when you consider all the tasty - and primal - items you can make with the leftovers!

Read on to discover some of our favorite post-turkey day treats:

Hearty Turkey and Mixed Vegetable Frittata

Feeling industrious following Thanksgiving? Take a few minutes the next morning to make this turkey-themed frittata, perfect for a healthy post thanksgiving brunch!

Ingredients:
1 medium onion, chopped
1 medium red pepper, chopped
1 tsp garlic, minced
2 tsp olive oil
1 cup mushrooms, thinly sliced
½ tsp pepper
¼ tsp salt
1 cup cooked asparagus, chopped
2 cups left over turkey, shredded
4 eggs
½ cup fresh parmesan, grated

Method:
In a large, oven-proof skilled, sauté onion, red pepper and garlic in 1 tsp olive oil over a medium heat until onions are translucent. Add mushrooms, salt and pepper and sauté 2 minutes. Pour mixture into a medium bowl. Add asparagus, shredded turkey and egg. Coat skillet with remaining oil, return egg and vegetable mixture to skillet and cook on medium-low heat for 10-15 minutes until mixture is set on the bottom and lightly browned at the edges. Sprinkle parmesan cheese over the top and place under broiler for 2-3 minutes or until cheese is lightly browned. Serve immediately.

Thanksgiving Turkey Taco Salad with Savory Cranberry Salsa

Add a little spice to your post-turkey day with this tasty, Mexican-inspired salad.

Ingredients:
3 cups cooked turkey meat, chopped into bite-sized pieces
6 cups of romaine lettuce or fresh spinach
2 large avocados, peeled and sliced
1 ½ cups of cranberries (fresh or frozen)
½ medium apple, cored and peeled
Zest of one medium orange
1 jalapeno pepper, finely chopped
2 tbsp fresh cilantro
1 tsp lemon or lime juice
Salt and pepper to taste

Method:
In a food processor, pulse cranberries and apple until coarsely shredded. Pour into a bowl and combine with orange zest and jalapeno. Let sit for 15 minutes, then add cilantro, lemon or lime juice and salt and pepper to taste.

Next, break lettuce/spinach into bite-sized pieces and arrange in a bowl. Top with turkey and avocado and serve with the cranberry salsa mixture.

Crisp Apple and Turkey Salad

Try this crunchy spin on traditional turkey salad.

Ingredients:
2 cups leftover turkey cut into bite-sized pieces
2 cups celery, diced
2 cups apple, cored and diced
¼ cup golden raisins (yes, they’re kind of high in sugar, but when used in moderation - such as in this dish - they can be part of the Primal lifestyle)
2 tbsp mayonnaise (extra credit if you make your own)
2 tbsp plain yogurt
¼ tsp freshly grated nutmeg
¼ tsp ground cinnamon
Salt and pepper to taste

Method:
In a small bowl, combine mayo, yogurt, and spices. Set aside. In a large bowl, combine turkey, celery, apple and raisins. Fold in yogurt mixture. Season with salt and pepper and serve atop a salad of mixed greens and tomatoes.

Turkey and Spicy Sausage Gumbo

The winter weather has crept in fast, but this dish will warm you up even on the coldest of days! Plus, this is truly one of the few Primal ways to prepare a gumbo because it doesn’t rely on the usual brown roux (which is flour-based) to thicken it up!

Ingredients:
¾ cup olive oil
2 lbs fresh okra
3 large onions, chopped
2 large green peppers, chopped
6 stalks of celery, chopped
½ pound andouille or kielbasa sausage, chopped into bite-sized pieces (try to make sure you get the good stuff)
Turkey broth (Obtained by boiling the carcass. If you don’t plan on doing this, you can substitute a quart of chicken broth)
½ pound leftover turkey
3 lbs shrimp, cleaned and deveined
1 can tomato sauce
Salt, to taste
Cayenne pepper, to taste
2 Bay leaves

Method:
To make the roux substitute, in a medium heavy skillet, over medium-high heat, add half of the olive oil and sauté the okra, stirring constantly, until the okra begins to dry. This process will take about 40 minutes.

In a large pot, add the remaining oil and sauté the onions until they become translucent. Add the green pepper, celery, and sausage and cook 10-15 minutes, stirring frequently. Add the broth, tomato sauce, salt and cayenne pepper (to taste) and let simmer over medium heat for 20 minutes, stirring occasionally. Add in bay leaves and bring to a low boil. Turn down heat, cover pot, and let simmer for anywhere between 15 minutes and an hour. About 10 minutes before you expect to eat, add in the shrimp and turkey. Test the food, adjust seasonings as needed and serve immediately.

cobalt123, Muffet, talekinker, Jenny Leigh Flickr Photos (CC)

Further Reading:

Make it a Primal Thanksgiving!

10 Primal Meals in 15 Minutes or Less

Primal Breakfast Suggestions for People On the Go

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Posted: Recipes

Happy Thanksgiving!7

I’m taking a day off from the Daily Apple to enjoy this holiday with friends and family. I wish you and yours a wonderful Thanksgiving!

Maybe I’ll get outside for a little sun…

Photo Source: Cucina Testa Rossa

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Posted: Announcements

Savoring the Holiday15

I can toast to that…

Catalogs, store fliers, magazine articles, and recipe books presume to offer it: “All you need to make a perfect Thanksgiving!� By now most of us have the “stuff� that typically goes into Thanksgiving: the food, the festive napkins, the centerpiece, etc. We’ve unearthed the ginormous serving tray from the basement and dug out the carving set. We’ve taken down the box that holds Grandma Rose’s old gravy boat. And we’ve likely ironed out the logistics of the occasion: when guests will arrive, when the turkey will go into the oven, and who will bring what. We’ve straightened the house, cajoled the kids to make their bedrooms presentable, and maybe the more ambitious and organized among us have even made a dish or two ahead of time.

Some of us tomorrow will be hosting large gatherings or perhaps celebrating with just immediate family, a partner, or a friend. A few of us will eat alone. Others of us will be guests in friends’ or families’ homes or part of larger groups hosted by religious or neighborhood communities.

This week we shared recipes for making a more primal dinner, but we know that Thanksgiving is about more than the menu. (Reader emergefit, you beat us to the punch. We couldn’t agree with you more.) The Primal Blueprint is ultimately about living the best life possible. It’s about maximizing your workout with minimal duration to allow more time with family, friends and fulfilling personal pursuits. It’s about eating healthily enough that – in the short term – we maintain the immune systems that keep us going when others are down for the count with the latest bug and – in the long term – we put real life in our years and don’t have to sacrifice time, finances, grief, and life opportunities to the burdens of avoidable disease and decline. The Blueprint is about reducing the impact of stress by taking advantage of the best relaxation practices and by taking real inventory of our lives to see what matters and what doesn’t. Where is our life energy going? Is this where we want it to go? What do we want more of in our lives? You could say that the holiday tomorrow is an apt reminder of that suggestion.

Our culture and even individual responsibilities sometimes encourage us to get so caught up in the practical operation of the holiday that we can find ourselves shuffling through the motions, hitting all the obligatory dishes and events, but never really touching down emotionally or interpersonally. It’s likely that some of us have previously taken the lesson and pared down or honed in on what we deem the most essential of the holiday. (The gathering, the gratitude, the giving of time….)

In this hectic part of year the suggestion bears repeating – and revisting. Carpe diem, take the bull by the horns – whatever you want to call it. Enjoy the moment – the company, the conversation, the chance to connect and tell stories new and old. Start some fresh traditions or revive some old ones (a pre-dinner family game of touch football, an after dinner walk, an evening around the board games or family albums, an evening of volunteering). Whether you’re alone or with a whole horde, here’s to making the most of the day in such a way that we’ll all go to bed that night fulfilled (not just full), inspired, at peace, nostalgic, and grateful for the day instead of just relieved the dishes are done or glad we made it through.

It’s true that there’s something about a holiday meal itself – the variety, the rich flavors, the calm (and flurry) of annual preparation rituals, the deep-seated emotional associations and memories. Nonetheless, the day has the potential to feed us in ways the best turkey or family recipe can’t. We’re all coming to the day from different settings and with different situations. Whatever you’ll be doing, wherever you’ll be celebrating, whatever you’ll be looking back on or looking forward to in the spirit of thankfulness, we all wish you the best for your holiday.

.imeida, javaturtle Flickr Photos (CC)

Further Reading:

10 Last Minute Holiday Health Tips

Holiday Survival Guide, Part 1

Holiday Survival Guide, Part 1

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Posted: Health, Personal Improvement, Stress