Mark’s Daily Apple

10 Ways to “Get Primal”25

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Here at Mark’s Daily Apple, we advocate the Primal Blueprint Lifestyle, that is, a health philosophy that in large part acts to mimic the diet and physical activity of our pre-agricultural ancestors.

And, while we’ve explained in the past what it means to “Get Primal,” we figured what’s not to love about a bulleted list that reminds us how to incorporate these methods into our everyday lives.

Read on to learn how you can get primal on every level on every occasion:

Hike:

Whether it was searching for food, shelter or just greener pastures, our ancestors spent a lot of time taking the heel-toe express! (Though, it wasn’t exactly heel-toe in those days.) These days, of course, we have planes, trains and automobiles to get us from A to B, which means hoofing it has become our least likely mode of transport. To get back to the Primal Blueprint, set aside some time every week to participate in sustained activity as a way to return your body to its natural state (that is, being in a constant state of motion). And, although hiking was the primary modality for sustained exercise for our predecessors, feel free to substitute it for biking or any other low-level physical activity you can do for a long period with little interruption.

Sprint:

Although eat or be eaten is no longer really considered a threat in today’s society, for our ancestors, it was a pretty big (and potentially lethal) deal. The solution? Run fast, run hard, and run for your life! You can incorporate these same theories by adding a series of short sprints into your exercise routine (see Mark explain his sprint routine here). The idea here isn’t necessarily to be the fastest kid on the block (although that would be awesome), but rather to give all you’ve got for a brief period of time. Also, bear in mind that this concept of going hard and fast for a few seconds isn’t limited to the act of sprinting; you could try water sprints, power cycling, jump rope intervals or any other activity that requires short, intense bursts of energy.

Lift Hard:

Think Cavemen killed time pounding weights in a dingy gym? Think again! Our ancestors tested their strength only in real-life situations (as opposed to having a pose-off with the meathead in the cut-off shirt!) and grew strong by doing, for the most part, weight bearing exercises. Naturally, they focused on activities that would help them carry out real life functions. Want to work out like your primal ancestors? Try weight bearing activities such as squats or dead lifts, which our ancestors did when lifting a heavy rock or log for building; lunges, which mimic the action of transversing steep terrain or stepping into a throw; pull-ups and standing rows to mimic the movement of pulling a heavy object towards the body; pushing, to mimic the motion of… well, pushing things; and twisting motions such as medicine ball throws or cable woodchoppers, which our ancestors did when throwing spears or hoisting objects. For a new challenge (and an exercise that combines just about all of the above motions, try the Turkish get-up:

Ditch Grains and Sugar:

With the tagline “so simple even a caveman could do it,” the commercial suggests that our ancestors were, well, not the sharpest tools in the shed. But, clearly they were smart enough to shun grains and sugar (a feat that the majority of current day Americans have yet to accomplish). In fact, according to some anthropologists, our ancestors only consumed about 80 g of carbohydrates per day, largely because sources of carbohydrates – such as grains, beans and potatoes – are toxic in raw form. To keep it primal, avoid all grains, including bread, pasta, rice and noodles, and all refined sugar. It should also probably be noted that the majority (if not all) of processed foods are packed with carbs - either in the form of a grain, sugar, or both - so it’s best to cut those out too!

Eat Meat and Fish:

When dinner time rolled around for our ancestors, they weren’t exactly reaching for the yellow pages! Instead, they were reaching for a spear, ax or some other weapon to catch their meal. While we’re certainly not advocating that you begin hunting for your own entrees (people might talk!) we do recommend that you begin thinking about your diet in a way that resembles their dietary habits. That is, if you can’t catch it or find it in nature, you can’t eat it. In short, opt for meat and fish and don’t get hung up on the fat content. Not only is fat integral to health, it will also help keep you feeling satiated longer!

Eat Berries, Nuts and Unbridled Amounts of Veggies:

Again, when selecting foods, remember that you’re playing the role of the hunter and gatherer, so feel free to indulge in foods you would find in nature. Specifically, the Primal diet recommends berries, which are low in sugar and packed with vitamins, antioxidants and other beneficial nutrients, and nuts, including walnuts, brazil nuts, macadamias and almonds (but not peanuts which are a legume and should also be avoided for fear of aflatoxins). When it comes to vegetables, seek out root vegetables including carrots, turnips, parsnips, rutabagas and Swede (but not potatoes or other starchy, high-carb varieties), leafy greens, tomatoes and other brightly-hued vegetables (which not only add color to dishes, but also seriously improve the nutrition value).

Drink Water:

Although there is some back and forth about how much water our early ancestors actually consumed (with some anthropologists suggesting that early man got most of his water from the vegetables he consumed as opposed to risking his life standing in line with the other predators and prey at the local waterhole), the reality is that even if early man didn’t consume that much pure water, he certainly wasn’t reaching for a Coke. Get back to your primal roots by ditching the Gatorade, the soda (including the diet ones – they’re nearly as bad!) and especially the juice. All you really need is water, and lucky for you, it’s as easy as turning on the tap.

Sleep Smart:

When the sun went down, early man started prepping for bed. When the sun sets today, most men (and women) will do the dishes, watch Grey’s Anatomy, finish up paperwork, pay bills and check their email before falling asleep with the television blaring Conan O’Brien. No offense to Mr. O’Brien, but when nature starts heading to bed, so too should you. To catch Zzzs like our ancestors, remove all electronics from the bedroom and focus on creating an environment that is dark, quiet and serene. Also, while it might seem counterintuitive to not close the blinds, allowing natural light to be your wake-up call is far more refreshing (and natural) then waking to the shrills of an alarm clock.

Relax:

As much as we harp on about how hard early man had it (what with having to work hard to survive and all that), make no mistake, early man liked his downtime too! Unlike our ancestors, however, many of us tend to spend our downtime plunked in front of the TV or computer engaged(?) in mindless activity for hours on end. To get back to our primal roots, select an activity that will clear your mind and help you recharge and refocus. And don’t forget that part of this getting up and moving around a bit.

Crack a Coconut, Spear your Dinner and Sleep in a Cave:

Ok, maybe we’re kidding on this last one. But imagine how primal it’d make you feel!

mutbka, Jasmic, hrtmnstrfr, Bern@t, Genista, paurian, Snap, jahdakine, Mai, OnuRoca Flickr Photos (CC) and nightowl27 YouTube Clip

Further Reading:

My Knee is Killing Me… No Really.

Would Grok Chow the Cheese Plate?

What Mark Eats in a Day

Posted: Diet, Fitness, Health, How To, Nutrition, Personal Improvement, Primal Health, Stress, The Tuesday 10, Videos

The Benefits of Short Breaks9

Office Chair Yoga

It’s a long afternoon in the office, and your focus is waning. After staring out the window for a few half-conscious minutes, you tell yourself, “Maybe I’ll just get up and take a lap. I’ll get some water or see what my buddy is doing down the hall.”

It turns out your break is more than just a cubicle “coping mechanism” or even a recharge for a distracted mind. New research out of Australia shows that frequent breaks with even a modest amount of movement (like standing and stretching) have significant physical benefit. The study measured the impact of “light activity” on a number of health markers in 168 healthy adults.

This healthy group, who ranged in age from 30 to 87 years, kept an activity diary and wore an accelerometer during all waking hours for 7 days, the researchers report in Diabetes Care. The accelerometer, worn firmly around the trunk, measured the duration, type, and intensity of physical activity in counts per minute.

The researchers considered accelerometer counts of less than 100 per minute as sedentary periods, and counts of 100 or greater as active time. Light-intensity activity was from 100 to 1951 per minute and counts more than 1951 were periods of moderate-to-vigorous activity.

Overall, participants spent 57, 39, and 4 percent of their waking hours in sedentary, light-intensity, and moderate-to-vigorous intensity activity, respectively. On average, their breaks lasted less than 5 minutes, with accelerometer counts of 514 per minute.

They found that the number of breaks from sedentary activity positively correlated with lower waist circumference, lower triglycerides, and lower 2-plasma glucose scores.

via Medline Plus

While no one is saying those few steps to the water cooler will keep you healthy, it appears frequent “up and about” breaks add to a person’s overall picture of health. The breaks, according to researchers, “complement” other kinds of physical activity. Cool, huh?

And it makes total sense. It’s unlikely that Grok had the chance to sit and veg in front of the fire for countless hours at a time. At least not to the extent that modern man has seen. The human body is made to move, and plain old, everyday activity counts for something now as it did then. Gardening, cleaning, woodworking, strolling, stretching and sauntering around the neighborhood or office: it all helps. Next time your boss gives you a quizzical look (or evil eye) for making the rounds, tell him/her that Grok’s just grooving his body.

Thoughts? Tricks for office breaks? Do share.

Lex in the City Flickr Photo (CC)

Further Reading:

Physical Inactivity Linked to Prostate Cancer Risk

Stress Relief at Your Desk

Posted: Fitness, Health, Stress

Antioxidants and the Stress of Eating6

The Best Part of Waking Up…

Sorry, we’re not talking about how to politely show your Aunt Mildred how much you appreciate her tomato jello mold. Research from the Agricultural Research Service suggests that eating antioxidant rich foods such as berries with each meal can neutralize the free radicals inevitably created by the oxidative stress of regular digestion.

As if you needed another reason to eat your fruits and veggies…

To learn more about the effects of antioxidants on postprandial, or after-meal, oxidative stress, Prior and co-investigators collaborated in four clinical studies with healthy female volunteers. The scientists found that the antioxidant capacity of volunteers’ blood plasma samples declined after eating a test meal that lacked antioxidants. But the scientists also found, for the first time, that consuming grapes with that same test meal prevented the decline in plasma antioxidant capacity of the volunteers during the first two hours following the test meal—the time digestion is the most rapid. Prior, based at the ARS-funded Arkansas Children’s Nutrition Center in Little Rock, Ark., noted that omitting antioxidant-rich foods from meals could lead to cellular damage by free radicals. Such damage is thought to increase risk of atherosclerosis, cancer and other diseases.

via Science Daily

Scientists included this experiment in their ORAC research, a study that assessed the antioxidant capacity of a variety of fruits.

We love it when solutions are simple, and this one is no exception. Sure, we go on and on about the importance of antioxidants to combat every variety of physical and psychological stress, pollution, aging, etc. But it doesn’t get more “here and now” than including antioxidants to combat the stresses of eating itself. A little effort, in this case a cup of blueberries (or maybe a spinach salad and a glass of red wine), goes a long way.

Talk about neat; you could tie this one up with a bow. Now, if only dinner at Aunt Mildred’s house could be so simple.

Thoughts? Cheers? Sad stories about family-induced food stresses? Share them here – with a nice cup of antioxidant-rich tea.

greenapplegrenade Flickr Photo (CC)

Further Reading:

A Visual Guide to Antioxidants

16 Ultimate Super Foods

Modern Forager: Fruits/Vegetables and Antioxidants

Posted: Aging, Diet, Health, Prevention, Stress

Meditation Contemplation8

Om…

Meditation isn’t something we normally cover here at MDA, but we’re always looking for easy, safe and affordable ways to enhance total health. With that in mind, a meta-analysis out of the University of Kentucky caught our attention recently and got us pondering the meditation question.

The meta-analysis evaluated nine randomized, controlled trials using Transcendental Meditation as a primary intervention for hypertensive patients. The practice of Transcendental Meditation was associated with approximate reductions of 4.7 mm systolic blood pressure and 3.2 mm diastolic blood pressure. The study’s lead author, Dr. James W. Anderson, professor of medicine at the University of Kentucky College of Medicine, said that blood pressure reductions of this magnitude would be expected to be accompanied by significant reductions in risk for atherosclerotic cardiovascular disease—without drug side effects.

via Science Daily

As we’ve said before, a meta-analysis isn’t a study in itself. Because nothing new is being tested, a meta-analysis often doesn’t garner the same attention or fanfare. However, a meta-analysis can be especially useful for an area that claims a great number of studies but includes few that are well conducted and deemed reliable. The water can at least be made a little less muddy as researchers hone in on the studies that can truly tell us the most. In this case, researchers at the University found nine studies that met their eligibility requirements, although study quality still ranged considerably.

Still, with an enormous hypertension rate (1 out of 3 adults in this country), it’s good to see some investigation of alternative, cheap, and side effect free therapies. Now, frankly, we could use more of it.

While this study highlighted the effectiveness of Transcendental Meditation, other forms of meditation have been linked to positive results as well. A collaborative study involving researchers from Harvard, Yale, MIT, and Massachusetts General Hospital used magnetic resonance imaging to measure relative differences in cortical thickness between twenty well trained Buddhist Insight meditators and matched controls. Based on their assessment, meditation was associated with thicker measurements of the prefrontal cortex and right anterior insula regions. The differences between the groups were most dramatic in the older subjects. Researchers used this finding to suggest the possibility that “meditation might offset age-related cortical thinning.”

Clearly, there’s a long way to go in researching the effectiveness of meditation practices. Yet, the picture looks very promising, and the proposed benefits are impressive: decreased blood pressure, lower stress response, relief or reduction in chronic pain, stronger immune function, enhanced concentration, improved sleep quality, and more. If meditation can be an effective addition to healthy lifestyle changes, consider the overall difference that could be made in the lives and well-being of millions of people every year. We agree that there’s more to be done, more to be studied and scrutinized, but looking at these possibilities, it’s hard not to wonder why we aren’t doing more to research and apply these therapies for the people who could potentially use them the most.

What do you think? Send us your thoughts.

HaPe Gera Flickr Photo (CC)

Further Reading:

Yoga and Breast Cancer Connection

10 Things You Can Do Today to Feel Better Tomorrow

Face It: Massage Points to Do Yourself

10 Forgotten Stress Relief Tips

Posted: Health, Personal Improvement, Stress

Caffeine Talk26

Got your morning (or afternoon) joe in hand? For many readers, this would be a yes. Even if you said no, it might just be because you’ve joined ranks with the tea crowd. And, while cultural practice (a mug on the work desk being as American as apple pie) and taste are undoubtedly big draws, for many of us it all boils down to that rousing, invigorating, motivating little substance: caffeine.

When it comes to caffeine, there’s a lot of dissent among those who in some way align themselves with the paleo approach. Purists shun it. Some partake sheepishly and publicly support tea more than coffee, cocoa or unsweetened caffeinated sports waters. Still others openly embrace caffeine as a reasonable compromise. (You’re harder pressed to find common support for soft and sports drinks.)

It’s true that Grok had no Starbucks or Tazo. But should we “can” caffeine?

We should first get the antioxidant issue on the table. Tea, coffee and cocoa, indeed, sport some lovely little flavonoids, but a diet rich in fruit and vegetables can offer the same. The issue is caffeine, the stimulant, itself.

As a stimulant, caffeine offers the temporary benefits of improved concentration, enhanced memory and an extra bit of energy. However, this “heightened” state has some unappealing physical effects as well. Obviously, there are the proverbial caffeine jitters and, for a few people who are either caffeine sensitive or who regularly overindulgence, even heart flutterings. But there’s more. Recent caffeine consumption can reduce blood flow to the heart during exercise.

And, apparently, some of us are “slow caffeine metabolizers” (who knew?). Being part of this crowd and partaking of caffeine, some research shows, puts us at increased risk for non-fatal heart attacks. Caffeine has been shown to also raise blood sugar levels in those with type 2 diabetes.

Additionally, caffeine induces heartburn in many people. Given that prescriptions targeting acid reflux are so common these days, we often wonder how much caffeine plays into many people’s symptoms. At a certain point for certain people, caffeine probably isn’t worth it just from that standpoint alone.

And then there’s the question of why we reach for the mug in the morning (and perhaps the afternoon). Is it really just a pick-me-up, or is it a band-aid for a larger problem like sleep deprivation, hormonal imbalance, lack of physical activity, lack of adequate sunlight, you name it. Are we really taking care of ourselves?

And is caffeine the only answer? Would heading out for a morning walk offer the same benefit? If you’re falling asleep at your desk come 2:30 p.m., would working out over the lunch hour make a difference? We’d argue that scrutinizing caffeine consumption is about the why, how much, and what else, more than a resounding yes or absolute no.

For some of us, in the end, a small amount of caffeine can be a true (and, arguably, truly needed) leg up. It’s a compromise we make in the context of our real, harried modern lives: global business trips with inevitable jet lag, heavy workloads with last minute deadlines, teething toddlers we’re up with half the night, etc. We make a commitment to truly take care of ourselves day to day, but the caffeine option is there to help get us over the hump. It’s a moderate dose of concession in the midst of a busy and otherwise healthy lifestyle.

And maybe that can bring us back to the convenient antioxidant justification. If it should count as an indulgence, why not make it one with a few health benefits on the side?

Send us your perspectives, reasons for abstaining, rationales for imbibing.

Refracted Moments, dawn_perry, clara & james Flickr Photos (CC)

Further Reading:

Sensible Vices

Tea Time

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Posted: Diet, Health, Primal Health, Stress