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

Archive for the ‘ Definitive Guides ’ Category

24 Mar

The Definitive Guide to Sleep

Sleep 1Sleep Awareness Week (as sponsored by the National Sleep Foundation) technically ended March 13th, but somehow I’m guessing there are just as many sleep deprived folks milling about this week as there were a few days ago – just like our good reader Monday. Maybe a few of us feel better adjusted to the time change these days, but probably just as many stayed up late to watch the NCAA games this weekend. Or maybe it was a late St. Paddy’s Day party. Somehow it’s always somethin’, isn’t it?

Even if we’re good and diligent and never sacrifice sleep for entertainment purposes, life too often pokes holes in our most worthy intentions. Babies wake up in the middle of the night. Flights leave early. Deadlines, projects and bills keep us up later than we’d planned. Maybe we even burn the midnight oil to get a jump on the next morning’s tasks! Nighttime too often becomes a default slush fund for the day’s chores. Still others of us might deliberately stay up to bask (however groggily) in what seems like the only time we have to ourselves. The house is quiet, the kids/partner are asleep. The world is hushed, and the deep solitude is too much to resist.

28 Jan

The Definitive Guide to Dairy

dairy2I knew going in this was going to be a tricky one, because dairy, especially raw and/or fermented full-fat dairy, resides in a Primal gray area. The literature, the evolutionary reasoning, and the anecdotal reports all unanimously point to sugar, cereal grains and legumes, processed foods, and industrial vegetable oils as being net negatives on the human metabolic spectrum, but dairy is somewhat different. The other Neolithic foodstuffs we can rule out because the science condemning them is fairly concrete and they weren’t on the menu 20,000 years ago. Heck, they weren’t just off the menu; they were basically unrecognizable as food in the raw state. Dairy, on the other hand, is a relatively recent food chronologically, but it is most assuredly and obviously a viable nutritive source in its raw form. It’s full of highly bioavailable saturated fat, protein, and carbs – in equal portions. You could conceivably survive on milk alone (I wouldn’t recommend it, but you could technically do it; try doing the same with honey or raw millet). Milk is baby fuel. It’s literally meant to spur growth and enable a growing body. Our bodies definitely recognize dairy as food, even foreign bovine dairy. But is it good nutrition?

20 Jan

The Definitive Guide to Oils

healthyoilsBefore you can hope to make it as a speculator and start slingin’ barrels for big money, you’ve got to understand exactly what’s gushing forth from the earth’s crust. Yes, that’s right – it doesn’t start and stop just with crude, and there’s far more to oil than dinosaur bones. In fact, most experts agree that the bulk of crude oil is derived from prehistoric single-celled plankton remains. Then you’ve got the abiogenic theory, which posits that…

Er, wrong oils. Sorry.

Today’s post is actually about edible oils. Well, they’re all technically edible – they can all be swallowed and digested – but as for being palatable, let alone healthful? That remains to be seen. Not all oils are created equal, especially given the fact that most of the ones people use nowadays are actually created in an industrial laboratory. No oil “exists naturally,” mind you. Olive oil isn’t harvested by leaving open containers under leaking, dripping olives on the branch, nor is that liquid sloshing around inside a coconut pure oil. I’m not trying to disparage processing in and of itself. It takes a certain amount of processing to get any sort of oil, but a good general rule is to avoid consuming the oils that require processing on a large scale. If it involves an industrial plant, multiple stainless steel vats, a deodorizer, a de-gummer, and the harsh petroleum-derived solvent known as hexane, I wouldn’t eat it. But that’s just me (and Grok, who probably wasn’t processing wild rapeseed to get the precious canola oil).

But this is the Definitive Guide to Oils. Everything goes. No stone left unturned. No oil left un-tasted and bereft of analysis for fatty acid profile, oxidative potential, and rancidity proclivity.

23 Jul

The Definitive Guide to Saturated Fat

bacon 1It’s probably the one thing that prevents people from fully buying into the Primal Blueprint. Almost anyone can agree with the basic tenets – eating more vegetables, choosing only clean, organic meats, and getting plenty of sleep and exercise is fairly acceptable to the mainstream notion of good nutrition. The concept of Grok and a lifestyle based on evolutionary biology can be a harder sell, but anyone who’s familiar with (and accepts) the basics of human evolution tends to agree (whether they follow through and adopt the lifestyle is another question), at least intellectually. But saturated fat? People have this weird conditioned response to the very phrase.

“But what about all that saturated fat? Aren’t you worried about clogging up your arteries?”

2 Jul

The Definitive Guide to Low Level Aerobic Activity

strollMaybe you’ve found yourself feeling self-conscious on evening walks while five people pass you (perhaps twice) in their best running forms. Perhaps you spent the day at the lake canoeing or hiking around the beach and later felt guilty for not having made it to the gym. Or maybe you’re frustrated having to mow or rake over the weekend because it means giving up workout time in exchange. Message for the day: shed the guilt, forget the self-reproach, and enjoy a little affirmation.

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