Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.

Archive for the ‘ Definitive Guides ’ Category

26 Mar

The Definitive Guide to Resistant Starch

floursA few years back, I briefly covered a throwaway Yahoo! article about how “carbs will make you lose weight” because so many readers had emailed about it. It turned out that the “carbs” in the article were resistant starch, a type of carbohydrate that our digestive enzymes cannot break down. I’ll admit now, with regret, that I didn’t look as deeply into the matter as I might have. I didn’t dismiss resistant starch, but I did downplay its importance, characterizing it as “just another type of prebiotic” – important but not necessary so long as you were eating other fermentable fibers. While technically true, we’re fast learning that resistant starch may be a special type of prebiotic with a special place in the human diet.

10 Apr

The Definitive Guide to Traditional Food Preparation and Preservation

smokedfishBefore huge multinational corporations did it for us, humans had to figure out how to turn raw, unrefined formerly-living things into food that could be cooked or eaten. And before standup freezers, refrigerators, ice boxes, canned soup, bagged bread, tinned fish, and grocery stores hit the scene, we had to figure out how to preserve foods. Yes, we humans were a wily, resourceful bunch – still are, if you give us half a chance – who came up with an impressive number of food preparation and preservation techniques over the ages. Some techniques were designed solely to preserve the food. Some improved the taste. Others increased the density of the nutrients, as well as our ability to access them. Still others were simply concerned with removing natural toxins and making the food safe to eat. And some techniques accomplish some or all of these things at once. Whatever the technique, however, from basic mechanical pounding to month-long fermentation, these methods all sought to accomplish one simple thing: increase the availability of safe, nutritious, digestible caloric energy.

Let’s take a look at some of them and explore what, why, and how they work:

8 Jun

The Definitive Guide to Walking

walkingAt first glance, this title probably threw you off. I mean, a guide to walking? Are we moderns really that dysfunctional that we can’t even walk correctly? C’mon, Sisson – you must be out of ideas.

Bear with me, here.

It may seem silly to need a definitive guide to walking, but I think we do. First off, walking is no longer necessary for basic everyday survival. There are exceptions, of course, but for the most part, the average person reading this blog can get by just fine without walking more than a couple hundred yards each day. Whether via buses, trains, cars, bikes, or delivery services, you’re not going to starve or die of thirst just because you don’t or can’t walk. I’ll argue that walking is an essential human activity that we ignore to our ultimate detriment, but millions of people do exactly that and think nothing of it. Progress? In a wider societal sense, sure. But on an individual level, people still need to walk.

26 Jan

The Not So Definitive Guide to Diet Soda

dietsodaBefore I begin, I want to make something clear: this is not your standard definitive guide to whatever. I’d like to be able to issue a proclamation regarding diet soda that stands the test of time immemorial, but I cannot. Research is still in its infancy, and exactly what diet soda does to those who drink it – if anything – is incredibly confusing. The one thing I can say with any certainty is that, while it’s unfair to say it will kill you or give your unborn child prenatal tumors or make you impossibly obese, you’re probably better off without diet soda. It tastes weird, the list of unpronounceable ingredients is too long for my comfort level, and I’ve seen one too many unsuccessful dieters that seem to live on the stuff.

There are two things to consider when making any conclusions about diet soda’s place in a healthy diet. Do the ingredients used in diet soda pose a threat to your short-term or long-term (or that of your offspring’s) health? Is it a kind of sugary methadone, impeding healthy eating by making it harder to kick the desire for sweet things in your mouth because, well, you’re constantly putting things in your mouth that mimic sugar? Let’s dig in.

5 May

The Definitive Guide to Sugar

tablesugarYou’d think this post would come with a blaring alarm, flashing strobe light or at least an ominous gong. Sugar, after all, gets little welcome around these parts. It’s on one hand a dastardly devil, shameless snare for many a man, woman and child. Beyond this luring, ignoble reputation, however, you’ll find (as is so often the case in life and biology) the story is a bit more complicated – and compelling – than the proverbial black hat. Sugar comes in many forms of course, and each of these leaves a certain amount of damage and destruction in its path. Yet, what do we do when sugar naturally accompanies some of the healthiest fare out there? Do we forgo it altogether when a touch ties an otherwise good Primal recipe together? Are the typical substitutions any better when we choose to use a sweetener? We’ve covered the artificial options in the past, but today I’ll give several natural varieties of sugar their due – the obligatory facts, the practical details and a final Primal analysis.

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