Mark's Daily Apple https://www.marksdailyapple.com/ Fri, 29 Sep 2023 18:59:30 +0000 en-US hourly 1 https://wordpress.org/?v=6.3.1 New and Noteworthy: What I Read This Week—Edition 239 https://www.marksdailyapple.com/new-and-noteworthy-239/ https://www.marksdailyapple.com/new-and-noteworthy-239/#comments Fri, 29 Sep 2023 18:59:30 +0000 https://www.marksdailyapple.com/?p=138227 Research of the Week
Mechanistic link between low zinc and diabetes.

No link between red or processed meat and pancreatic cancer.

Of the carbs, fruit and non-starchy vegetables are linked to the least weight gain; starch and sugar the most..

Exercise for depression works.

How LEDs affect nutrient levels in kale..

New Primal Kitchen Podcasts
Primal Kitchen Podcast: So What's Your Gut Telling You?

Primal Health Coach Radio: Rebecca Tracey
Media, Schmedia
The New Yorker examines the carnivore movement.
Interesting Blog Posts
A genocide you don't hear much about.
Social Notes
Why you need to soak up as much sun as you can.
Everything Else
Takedown of the new Nordic Nutrition Recommendations.
Things I’m Up to and Interested In
Cool supplement to consider: Curcumin for blood glucose indices.

Not surprised: Most of the scientists on a recent panel recommending the consumption of ultra processed foods were employed by processed food companies.

As I've said: Lab grown meat is never going to take off.

Important: The scientist who thinks she knows why testosterone levels have fallen worldwide.

Nice results: Older dialysis patients respond well to cluster set strength training (aka rest pause training).
Question I'm Asking
How is your exercise changing as the weather changes?
Recipe Corner

Lemon garlic chicken.
Basic sautéed mushrooms.

Time Capsule
One year ago (Sep 23 – Sep 29)

How to Manage Shift Work—How to do it.
How to Work Out with a BOSU Exercise Ball—What to do.

Comment of the Week
"'Per the cat study-
my experience with my cat Shiva-
she is approaching 16 and can’t hunt anymore because the hair was irritating her esophagus, and she was throwing up all the time… she was getting weaker and weaker… i didn’t want to put her on meds so i bought some organic chicken livers… she gobbled them right down, then i gave her grasss-fed heart and chicken hearts, I’m going to try grass-fed kidneys this week… she is looking amazing! Her coat is now healthy and she is gaining weight… the vet has always told me she is the healthiest cat she’s ever seen, never fleas or worms, but she was an accomplished hunter, averaging about two gophers per day, which she could hunt, take to our lawn, and consume in totality in less than 5 mins… sometimes if I just looked away it was gone, not a hair left… when she lost this ability, she started to decline very quickly, the organ meets are regaining her strength and vitality daily, she is de-aging!!!!"

-Nice tale of a decidedly non-vegan cat.

The post New and Noteworthy: What I Read This Week—Edition 239 appeared first on Mark's Daily Apple.

]]>

Research of the Week

Mechanistic link between low zinc and diabetes.

No link between red or processed meat and pancreatic cancer.

Of the carbs, fruit and non-starchy vegetables are linked to the least weight gain; starch and sugar the most..

Exercise for depression works.

How LEDs affect nutrient levels in kale..

New Primal Kitchen Podcasts

Primal Kitchen Podcast: So What’s Your Gut Telling You?

Primal Health Coach Radio: Rebecca Tracey

Media, Schmedia

The New Yorker examines the carnivore movement.

Interesting Blog Posts

A genocide you don’t hear much about.

Social Notes

Why you need to soak up as much sun as you can.

Everything Else

Takedown of the new Nordic Nutrition Recommendations.

Things I’m Up to and Interested In

Cool supplement to consider: Curcumin for blood glucose indices.

Not surprised: Most of the scientists on a recent panel recommending the consumption of ultra processed foods were employed by processed food companies.

As I’ve said: Lab grown meat is never going to take off.

Important: The scientist who thinks she knows why testosterone levels have fallen worldwide.

Nice results: Older dialysis patients respond well to cluster set strength training (aka rest pause training).

Question I’m Asking

How is your exercise changing as the weather changes?

Recipe Corner

Time Capsule

One year ago (Sep 23 – Sep 29)

Comment of the Week

“‘Per the cat study-
my experience with my cat Shiva-
she is approaching 16 and can’t hunt anymore because the hair was irritating her esophagus, and she was throwing up all the time… she was getting weaker and weaker… i didn’t want to put her on meds so i bought some organic chicken livers… she gobbled them right down, then i gave her grasss-fed heart and chicken hearts, I’m going to try grass-fed kidneys this week… she is looking amazing! Her coat is now healthy and she is gaining weight… the vet has always told me she is the healthiest cat she’s ever seen, never fleas or worms, but she was an accomplished hunter, averaging about two gophers per day, which she could hunt, take to our lawn, and consume in totality in less than 5 mins… sometimes if I just looked away it was gone, not a hair left… when she lost this ability, she started to decline very quickly, the organ meets are regaining her strength and vitality daily, she is de-aging!!!!“

-Nice tale of a decidedly non-vegan cat.

The post New and Noteworthy: What I Read This Week—Edition 239 appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/new-and-noteworthy-239/feed/ 3 10 Spices You Should Be Using https://www.marksdailyapple.com/spices-you-should-be-using/ https://www.marksdailyapple.com/spices-you-should-be-using/#comments Mon, 25 Sep 2023 19:56:57 +0000 https://www.marksdailyapple.com/?p=137834 We typically think of spices as flavors. They make things taste spicy or zesty, add complexity, combine with other spices to form popular and traditional flavor profiles like "chili powder" or "garam masala," and simply just make food taste really good. This is true, but they're also much more. Similar to herbs, spices tend to be anti-inflammatory and anti-microbial out of self-preservation—when they're growing on a plant, they don't want fungus and bacteria and bugs to eat them and so they employ various compounds that deter and inhibit predators. We can leverage those compounds to enhance the health effects of food, make the cooking process safer, reduce the formation of carcinogens, and actually prevent spoilage. Oh, and properly used spices make food taste great. I'd say that using spices is the quintessential human activity. It's a perfect example of taking something that's "bad" on paper—antimicrobial compounds, anti nutrients that are meant to kill bugs and fungus—and using it for our own benefit.  Let’s get down to the spices: Black pepper Black pepper isn't just something that goes with salt. When freshly ground, it's incredibly piquant and even spicy, and it has potent effects on lipid oxidation and carcinogen formation. Black pepper extract reduces LDL oxidation in vitro. When fed to pigs, black pepper raises HDL levels ("good cholesterol," or at least a marker of good metabolic health). When added to beef patties before cooking, black pepper reduced the formation of heterocyclic amines (a potential carcinogen). My favorite way to season steak is still salt and lots of black pepper. Nothing else is needed. Turmeric Despite its vibrant yellow color, turmeric is actually a rather mild spice. It's a little spicy, a little bitter, and it certainly has a unique aroma, but by itself it just doesn't taste like very much at all. It's typically combined with other spices to make curry powder. As a health supplement, it's extremely powerful. Turmeric appears to be effective against arthritis. When added to meat during or prior to cooking, turmeric reduces the formation of heterocyclic amines. My favorite way to use turmeric is with black pepper. In fact, black pepper "activates" turmeric, making it far more effective in your body. Soft boiled eggs tossed in turmeric, black pepper, and salt is an excellent way to obtain the health benefits of turmeric without having to cook up an elaborate Indian curry. Cinnamon There are two types of cinnamon. Ceylon, or true cinnamon, and cassia, which is what most "cinnamon" sold in the US actually is. Both taste like cinnamon and can be used in recipes interchangeably, but Ceylon is more complex, sweeter, and generally more subtle. I prefer Ceylon personally. It's also worth noting that cassia has a decent amount of coumarin, which can thin the blood and harm the liver when eaten in excess. If you go with cassia cinnamon, don't eat more than a teaspoon a day. Ceylon is unique in that it contains a specific polyphenol that may have efficacy against Alzheimer's. … Continue reading "10 Spices You Should Be Using"

The post 10 Spices You Should Be Using appeared first on Mark's Daily Apple.

]]>

We typically think of spices as flavors. They make things taste spicy or zesty, add complexity, combine with other spices to form popular and traditional flavor profiles like “chili powder” or “garam masala,” and simply just make food taste really good. This is true, but they’re also much more. Similar to herbs, spices tend to be anti-inflammatory and anti-microbial out of self-preservation—when they’re growing on a plant, they don’t want fungus and bacteria and bugs to eat them and so they employ various compounds that deter and inhibit predators. We can leverage those compounds to enhance the health effects of food, make the cooking process safer, reduce the formation of carcinogens, and actually prevent spoilage.

Oh, and properly used spices make food taste great.

I’d say that using spices is the quintessential human activity. It’s a perfect example of taking something that’s “bad” on paper—antimicrobial compounds, anti nutrients that are meant to kill bugs and fungus—and using it for our own benefit.  Let’s get down to the spices:

Black pepper

Black pepper isn’t just something that goes with salt. When freshly ground, it’s incredibly piquant and even spicy, and it has potent effects on lipid oxidation and carcinogen formation.

  • Black pepper extract reduces LDL oxidation in vitro.1
  • When fed to pigs, black pepper raises HDL levels (“good cholesterol,” or at least a marker of good metabolic health).2
  • When added to beef patties before cooking, black pepper reduced the formation of heterocyclic amines (a potential carcinogen).3

My favorite way to season steak is still salt and lots of black pepper. Nothing else is needed.

Turmeric

Despite its vibrant yellow color, turmeric is actually a rather mild spice. It’s a little spicy, a little bitter, and it certainly has a unique aroma, but by itself it just doesn’t taste like very much at all. It’s typically combined with other spices to make curry powder.

As a health supplement, it’s extremely powerful.

  • Turmeric appears to be effective against arthritis.4
  • When added to meat during or prior to cooking, turmeric reduces the formation of heterocyclic amines.5

My favorite way to use turmeric is with black pepper. In fact, black pepper “activates” turmeric, making it far more effective in your body. Soft boiled eggs tossed in turmeric, black pepper, and salt is an excellent way to obtain the health benefits of turmeric without having to cook up an elaborate Indian curry.

Cinnamon

There are two types of cinnamon. Ceylon, or true cinnamon, and cassia, which is what most “cinnamon” sold in the US actually is. Both taste like cinnamon and can be used in recipes interchangeably, but Ceylon is more complex, sweeter, and generally more subtle. I prefer Ceylon personally. It’s also worth noting that cassia has a decent amount of coumarin, which can thin the blood and harm the liver when eaten in excess. If you go with cassia cinnamon, don’t eat more than a teaspoon a day.

  • Ceylon is unique in that it contains a specific polyphenol that may have efficacy against Alzheimer’s.6
  • Cassia appears better for lowering blood glucose levels, although Ceylon is also helpful here too.7
  • Cinnamon in general can be very useful the morning after a bad night’s sleep by reducing the insulin resistance that normally accompanies poor sleep.8

Cinnamon is an underrated spice for pork.

Saffron

Perhaps the world’s most expensive spice by weight, saffron is derived from the dried stigmas of the Crocus sativus flower. It imparts a unique golden hue and a flavor that I can only describe as grassy and sweet.

Considering its health aspects:

  • Saffron is notable for its mood-enhancing properties. Studies have indicated its potential effectiveness against depressive symptoms, possibly on par with certain conventional antidepressants.9
  • Saffron has shown efficacy in reducing waist circumference, lowering blood sugar, and improving sexual function.10
  • Additionally, saffron might have potential benefits for vision. Certain compounds in saffron appear protective against age-related macular degeneration.11

Use saffron sparingly in dishes like paella, biryani, or Persian rice. It’s also very nice in broth or chicken soup. You don’t need more than a small pinch to impart both color and flavor.

Cumin

Cumin has a long and rich history of culinary and medicinal use. Its distinctively warm, slightly bitter, and earthy flavor can be traced back to ancient Egyptian tombs and the kitchens of ancient Rome and Greece and later into the New World.

  • Cumin lowers fat mass, waist circumference, fasting blood sugar and insulin, and improves host of other metabolic markers in overweight women.12
  • Cumin seeds also possess antioxidant properties, which assist in neutralizing harmful free radicals in the body.13
  • Cumin shows promise in reducing symptoms of irritable bowel syndrome, according to a recent case series.14

While cumin is a cornerstone in many curry blends and chili powders, it’s great as a standalone spice. I highly recommend using whole cumin seeds, toasting them, and then grinding them for use in spice rubs on lamb or beef.

Paprika

There are many varieties of paprika, but they all come from ground dried peppers. Some are hot, some are mild, some are sweet, and some are smoked. They all confer a brilliant red hue to the dish, a floral fragrance, and an enormous antioxidant profile.

  • Paprika is loaded with lutein and zeaxanthin, which may improve cognitive function and eye health.15
  • Paprika is known for its antioxidant-rich profile, reducing carcinogen formation during cooking.16

I love putting paprika in almost everything. As I said before, there’s a paprika for every occasion. Smoked paprika can replicate the smokiness of great barbecue. Hot paprika can rival cayenne for sweet heat. Sweet paprika is fruity, tart, and bright, while mild paprika is very subtle but can contribute color and fragrance to a dish.

Sumac

If you need something acidic, something citrusy, and you don’t have fresh lemon or lime juice and you’d rather not use vinegar, try sumac. It’s how the Romans added acid to their dishes before lemons made it to the Empire. As a nutraceutical, it shows some promise.

  • Sumac lowers blood sugar, fasting insulin levels, and insulin resistance, although the results need to be confirmed with further studies.17
  • 1000 mg of sumac a day reduces diastolic blood pressure in overweight adults.18
  • 2000 mg a day lowers fasting insulin, inflammatory markers, and improves liver fibrosis and liver enzymes in patients with non alcoholic fatty liver disease.19

Most recipes involving sumac are African or Middle Eastern, but there’s no reason you can’t use it for any dish that needs acidity. It goes great in BBQ rubs, on lamb, or on chicken and fish.

Cardamom

Cardamom is known for its intensely aromatic, even “sweet” flavor. There are two types: green and black. Green cardamom is lighter and more delicate, with a sweet, eucalyptus note. Black cardamom is more robust, with a smoky character.

It’s impressive as a nutraceutical:

  • Cardamom lowers triglycerides and improves liver antioxidant status.20
  • Cardamom has broad efficacy against metabolic syndrome.21
  • There’s evidence suggesting cardamom’s potential in helping lower blood pressure, particularly in individuals with elevated levels.22

Cardamom typically appears in desserts of all kinds, but I also like adding a touch of it to chili. Gives it a real interesting flavor profile.

Coriander

Coriander is the dried seed from the cilantro plant. The seeds provide a warm, nutty, slightly citrusy taste that works well in Mexican cooking, marinades, and broths but tastes almost nothing like cilantro the herb. It also provides some health effects:

  • Coriander seed powder reduces triglycerides and blood pressure in overweight patients.23
  • The seeds may also reduce lead-induced oxidative stress in the brain, at least in rats.24
  • Coriander may even have efficacy against anxiety.25

Any Mexican cooking involving beef almost requires coriander seed to make an appearance. If I’m marinating skirt or flap steak, I’m including coriander (along with garlic, lime juice, and cumin).

Cayenne

Cayenne is a dried hot pepper. It’s known for its fiery heat, which is due to its high concentration of capsaicin. This bright red spice adds both zest and depth to dishes. The really good stuff also has some sweetness. As for the health effects:

  • Cayenne is a bit of a “broad spectrum” nutraceutical, positively affecting almost everything you can imagine.26
  • Topical cayenne may even enhance wound healing.27
  • When added to meat before/during cooking, cayenne inhibits the formation of carcinogens.28

Cayenne’s unique heat profile makes it a perfect addition to spicy dishes. It’s not so hot that it overwhelms the flavor, but it’s potent enough to taste even just a sprinkle. I really like finishing a dish with a dusting of cayenne.

No single spice does everything. Rather than choose your spices based on the potential health benefits, choose spices that will make the food you’re cooking taste great, and trust that the benefits will emerge on their own. If there’s one lesson to learn, it’s that every culinary spice also has nutritional applications and effects.

What are your favorite spices, folks? How do you like to use them?

The post 10 Spices You Should Be Using appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/spices-you-should-be-using/feed/ 6 New and Noteworthy: What I Read This Week—Edition 238 https://www.marksdailyapple.com/new-and-noteworthy-238/ https://www.marksdailyapple.com/new-and-noteworthy-238/#comments Fri, 15 Sep 2023 21:29:30 +0000 https://www.marksdailyapple.com/?p=137996 Research of the Week
Both short and longer naps help restore blood pressure function in shift workers.

For optimal seminal health, including fertility, testosterone, and sperm volume, aim to have high HDL and low triglycerides.

Tea appears especially helpful for circadian health.

A little passive stretching is good for older men.

High-load strength training tends to be more effective than blood flow restricted strength training, but the latter can be comparable if applied properly.

New Primal Kitchen Podcasts
Primal Kitchen Podcast: The Secrets of High Performers with Psychotherapist and Triathlete, David Roadhouse

Primal Health Coach Radio: Laurie Olivier
Media, Schmedia
Is a volcano responsible for much of 2023's heat?
Interesting Blog Posts
Reminder: we are designed to eat meat.
Social Notes
How I work out when I don't have much time.
Everything Else
Testing artificial wombs to support premature babies may begin soon.
Things I’m Up to and Interested In
Cool supplement to consider: Nattokinase for managing atherosclerosis.

Interesting: Using the Fast and the Furious soundtrack to trigger insulin secretion in human cells.

Consistent finding: Problems arise when a population strays from their traditional diet.

Milk differences: Vegan mothers produce milk with more selenium, less iodine and iron than omnivorous mothers.

Keep busy: More hobbies, less depression.
Question I'm Asking
How do you exercise when you're short on time?
Recipe Corner

Sheet pan Italian chicken.
Braised apricot and cranberry brisket. You might reduce some of the sugar, and definitely swap out the canola oil for avocado oil.

Time Capsule
One year ago (Sep 9 – Sep 15)

Primal Skincare: Best Practices for Healthy Skin—How to get and keep good skin.
A Guide to Choosing Sustainable Fabrics—What to wear and why.

Comment of the Week
"'What’s your “elevator spiel” for better health?

No idea; I take the stairs."

-Touché.

The post New and Noteworthy: What I Read This Week—Edition 238 appeared first on Mark's Daily Apple.

]]>

Research of the Week

Both short and longer naps help restore blood pressure function in shift workers.

For optimal seminal health, including fertility, testosterone, and sperm volume, aim to have high HDL and low triglycerides.

Tea appears especially helpful for circadian health.

A little passive stretching is good for older men.

High-load strength training tends to be more effective than blood flow restricted strength training, but the latter can be comparable if applied properly.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Secrets of High Performers with Psychotherapist and Triathlete, David Roadhouse

Primal Health Coach Radio: Laurie Olivier

Media, Schmedia

Is a volcano responsible for much of 2023’s heat?

Interesting Blog Posts

Reminder: we are designed to eat meat.

Social Notes

How I work out when I don’t have much time.

Everything Else

Testing artificial wombs to support premature babies may begin soon.

Things I’m Up to and Interested In

Cool supplement to consider: Nattokinase for managing atherosclerosis.

Interesting: Using the Fast and the Furious soundtrack to trigger insulin secretion in human cells.

Consistent finding: Problems arise when a population strays from their traditional diet.

Milk differences: Vegan mothers produce milk with more selenium, less iodine and iron than omnivorous mothers.

Keep busy: More hobbies, less depression.

Question I’m Asking

How do you exercise when you’re short on time?

Recipe Corner

Time Capsule

One year ago (Sep 9 – Sep 15)

Comment of the Week

“‘What’s your “elevator spiel” for better health?

No idea; I take the stairs.“

-Touché.

The post New and Noteworthy: What I Read This Week—Edition 238 appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/new-and-noteworthy-238/feed/ 23 New and Noteworthy: What I Read This Week—Edition 237 https://www.marksdailyapple.com/new-and-noteworthy-237/ https://www.marksdailyapple.com/new-and-noteworthy-237/#comments Fri, 08 Sep 2023 21:09:48 +0000 https://www.marksdailyapple.com/?p=137813 Research of the Week
Keto helps women with PCOS.

Heart disease rate and mortality rate were higher in people with no "risk factors" than in people with only the "risk factor" of high LDL-C.

Cellulose-based emulsifiers and heart disease.

Monkey mothers who ate a standard American diet during pregnancy give birth to babies with altered gene expression and elevated insulin secretion.

Older first-time moms are at a higher risk for breast cancer.

New Primal Kitchen Podcasts
Primal Kitchen Podcast: The Link Between Strength and Success with Endurance Athlete Eric Hinman

Primal Health Coach Radio: Q&A with Erin Power
Media, Schmedia
Lab meat company fails to pay invoices.
Interesting Blog Posts
Can we talk to whales?
Social Notes
There is no alternative.
Everything Else
Humans faced a huge population bottleneck in the ancient world.

Slaughtering the buffalo had lasting impacts on the people who relied on them.
Things I’m Up to and Interested In
Interesting video: Fauci addresses Cochrane study that said masks don't really work.

Delicious: The USDA wants you eating ultra processed blends of beans, grains, and vegetables.

Interesting report: On climate metrics for livestock.

But why?: Early onset cancer on the rise.

Classic paper: A hunter-gatherer health prescription.
Question I'm Asking
What's your "elevator spiel" for better health?
Recipe Corner

Sheet pan cashew chicken.
Tomahawk steak.

Time Capsule
One year ago (Sep 2 – Sep 8)

How to Eat Healthy in College—How to.
Ask a Health Coach: Foods to Help With Stress and Anxiety—What helps?

Comment of the Week
"'Mark, your observations about not taking chances are spot on. I wish I’d learned much earlier in life the benefits of getting outside my comfort zone. Anthony Bourdain, the renowned chef and life observer was quoted as saying, “Embrace fear; know your strength; live with purpose.” Words to live a fuller life by."

-Absolutely, Steve.

The post New and Noteworthy: What I Read This Week—Edition 237 appeared first on Mark's Daily Apple.

]]>

Research of the Week

Keto helps women with PCOS.

Heart disease rate and mortality rate were higher in people with no “risk factors” than in people with only the “risk factor” of high LDL-C.

Cellulose-based emulsifiers and heart disease.

Monkey mothers who ate a standard American diet during pregnancy give birth to babies with altered gene expression and elevated insulin secretion.

Older first-time moms are at a higher risk for breast cancer.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Strength and Success with Endurance Athlete Eric Hinman

Primal Health Coach Radio: Q&A with Erin Power

Media, Schmedia

Lab meat company fails to pay invoices.

Interesting Blog Posts

Can we talk to whales?

Social Notes

There is no alternative.

Everything Else

Humans faced a huge population bottleneck in the ancient world.

Slaughtering the buffalo had lasting impacts on the people who relied on them.

Things I’m Up to and Interested In

Interesting video: Fauci addresses Cochrane study that said masks don’t really work.

Delicious: The USDA wants you eating ultra processed blends of beans, grains, and vegetables.

Interesting report: On climate metrics for livestock.

But why?: Early onset cancer on the rise.

Classic paper: A hunter-gatherer health prescription.

Question I’m Asking

What’s your “elevator spiel” for better health?

Recipe Corner

Time Capsule

One year ago (Sep 2 – Sep 8)

Comment of the Week

“‘Mark, your observations about not taking chances are spot on. I wish I’d learned much earlier in life the benefits of getting outside my comfort zone. Anthony Bourdain, the renowned chef and life observer was quoted as saying, “Embrace fear; know your strength; live with purpose.” Words to live a fuller life by.“

-Absolutely, Steve.

The post New and Noteworthy: What I Read This Week—Edition 237 appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/new-and-noteworthy-237/feed/ 16 New and Noteworthy: What I Read This Week—Edition 236 https://www.marksdailyapple.com/new-and-noteworthy-236/ https://www.marksdailyapple.com/new-and-noteworthy-236/#comments Fri, 01 Sep 2023 16:00:11 +0000 https://www.marksdailyapple.com/?p=137447 Research of the Week
Predictions of drug free type 2 diabetes remission.

Low-carb wins (again) in type 2 diabetes.

Are 12% of the population responsible for 50% of the beef consumption?

Acrolein triggers insulin resistance.

Seasonal allergies and accidents.

New Primal Kitchen Podcasts
Primal Kitchen Podcast: Chef and Entrepreneur Camilla Marcus Champions Great Taste with Less Waste

Primal Health Coach Radio: Michelle Leotta
Media, Schmedia
Drug use among adults reaches all-time high.
Interesting Blog Posts
A cautionary take on sweeteners.

Early use of carnivore for diabetes.
Social Notes
The anti-quantified self.
Everything Else
Too much safety is dangerous and boring.

Prehistoric bird returns to New Zealand.

What increases morale?
Things I’m Up to and Interested In
Interesting: Can evolution be reversed?

Great video: Common lies about keto.

Reminder: Keep marijuana edibles away from kids.

Once again: We know very little about the microbiome.

Do you agree?: Men who are frequent social media posters are seen as less manly.
Question I'm Asking
What prehistoric animal would you like to come back?
Recipe Corner

Sheet pan eggs.
Sashimi de atún.

Time Capsule
One year ago (Aug 26 – Sep 1)

What is the Protein-Sparing Modified Fast Diet?—What is it?
6 Functional Exercises to Improve Balance and Stability—Stop falling.

Comment of the Week
"'Icing promotes muscle regeneration after light injury.'
Ohhh, you mean applying ice.
Sigh.
Burst my dream."

-Ha, sorry to disappoint.

The post New and Noteworthy: What I Read This Week—Edition 236 appeared first on Mark's Daily Apple.

]]>

Research of the Week

Predictions of drug free type 2 diabetes remission.

Low-carb wins (again) in type 2 diabetes.

Are 12% of the population responsible for 50% of the beef consumption?

Acrolein triggers insulin resistance.

Seasonal allergies and accidents.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: Chef and Entrepreneur Camilla Marcus Champions Great Taste with Less Waste

Primal Health Coach Radio: Michelle Leotta

Media, Schmedia

Drug use among adults reaches all-time high.

Interesting Blog Posts

A cautionary take on sweeteners.

Early use of carnivore for diabetes.

Social Notes

The anti-quantified self.

Everything Else

Too much safety is dangerous and boring.

Prehistoric bird returns to New Zealand.

What increases morale?

Things I’m Up to and Interested In

Interesting: Can evolution be reversed?

Great video: Common lies about keto.

Reminder: Keep marijuana edibles away from kids.

Once again: We know very little about the microbiome.

Do you agree?: Men who are frequent social media posters are seen as less manly.

Question I’m Asking

What prehistoric animal would you like to come back?

Recipe Corner

Time Capsule

One year ago (Aug 26 – Sep 1)

Comment of the Week

“‘Icing promotes muscle regeneration after light injury.’
Ohhh, you mean applying ice.
Sigh.
Burst my dream.“

-Ha, sorry to disappoint.

The post New and Noteworthy: What I Read This Week—Edition 236 appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/new-and-noteworthy-236/feed/ 36 New and Noteworthy: What I Read This Week—Edition 235 https://www.marksdailyapple.com/new-and-noteworthy-235/ https://www.marksdailyapple.com/new-and-noteworthy-235/#comments Fri, 25 Aug 2023 22:06:06 +0000 https://www.marksdailyapple.com/?p=137156 Research of the Week
Certain hobbies predict IQ.

As our prey got smaller, our hunting weapons changed.

More meat, more years on this Earth.

Icing promotes muscle regeneration after light injury.

Another analysis vindicates meat.

New Primal Kitchen Podcasts
Primal Kitchen Podcast: Chef and Entrepreneur Camilla Marcus Champions Great Taste with Less Waste

Primal Health Coach Radio: Darrell Rogers
Media, Schmedia
Ancient Turkish ape that may predate African apes found.
Interesting Blog Posts
How Tocqueville traveled.

On nitrates in meat.
Social Notes
Nice offer if you're interested in meditation and fitness.
Everything Else
A dentist's take on aspartame.
Things I’m Up to and Interested In
Interesting: A human challenge trial for malaria.

Fascinating: An Antarctican accent.

Not surprised: Animal protein best.

Concerning: One author's opinion on the side effects of lockdowns on kids.

Be careful: Sprinting is no joke.
Question I'm Asking
How do you like to travel?
Recipe Corner

Crispy baked chicken thighs.
Blue cheese dip. If you don't use Primal Kitchen mayo, I will be very upset.

Time Capsule
One year ago (Aug 19 – Aug 25)

How to Build an Adult Obstacle Course—Great fun.
Do Air Purifiers Work?—Well, do they?

Comment of the Week
"Is it just me, or does anyone else think that, uh, ….well, how do is say this….that Carrie is uh……. a little easy on the eye?"

-Damn right. I'm a lucky man.

The post New and Noteworthy: What I Read This Week—Edition 235 appeared first on Mark's Daily Apple.

]]>

Research of the Week

Certain hobbies predict IQ.

As our prey got smaller, our hunting weapons changed.

More meat, more years on this Earth.

Icing promotes muscle regeneration after light injury.

Another analysis vindicates meat.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: Chef and Entrepreneur Camilla Marcus Champions Great Taste with Less Waste

Primal Health Coach Radio: Darrell Rogers

Media, Schmedia

Ancient Turkish ape that may predate African apes found.

Interesting Blog Posts

How Tocqueville traveled.

On nitrates in meat.

Social Notes

Nice offer if you’re interested in meditation and fitness.

Everything Else

A dentist’s take on aspartame.

Things I’m Up to and Interested In

Interesting: A human challenge trial for malaria.

Fascinating: An Antarctican accent.

Not surprised: Animal protein best.

Concerning: One author’s opinion on the side effects of lockdowns on kids.

Be careful: Sprinting is no joke.

Question I’m Asking

How do you like to travel?

Recipe Corner

Time Capsule

One year ago (Aug 19 – Aug 25)

Comment of the Week

“Is it just me, or does anyone else think that, uh, ….well, how do is say this….that Carrie is uh……. a little easy on the eye?“

-Damn right. I’m a lucky man.

The post New and Noteworthy: What I Read This Week—Edition 235 appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/new-and-noteworthy-235/feed/ 11 Looking Back, Pulling Towards https://www.marksdailyapple.com/looking-back-pulling-towards/ https://www.marksdailyapple.com/looking-back-pulling-towards/#comments Thu, 24 Aug 2023 15:27:36 +0000 https://www.marksdailyapple.com/?p=137114 I consider myself a “forward-thinking” guy. Meaning, I focus on what I’m pulling towards rather than dwelling too much on things gone by. If that’s you too, don’t worry—we always have new, exciting projects in the works!  But, as we make our way through the second half of 2023—and I embark on a new decade after turning 70—I wanted to take a moment to recognize and celebrate some milestones. I also want to express my sincerest gratitude and how proud I am of this community. As many of you know, a foundational part of this community and one of my passion projects is the Primal Health Coach Institute. Founded in 2014, we were the first institute to bring ancestral health to the coaching industry and have  been leading the way ever since. In large part because of PHCI, it’s no longer “just me and my blog” advocating for Primal eating and living. Together Is Better At the Primal Health Coach Institute, we’ve graduated thousands of Certified Primal Health Coaches in 75 countries around the world. Our coaches span not only the globe but also diverse backgrounds, age groups, and areas of passion and focus. Such diversity amidst a shared calling—helping folks live and eat in ways that position them to thrive—is a powerful, beautiful thing. To honor this diversity and better support coaches in supporting others, we now offer multiple paths for pursuing your dreams. So long as your knowledge and skills are solid, there’s no one “right way” to create a purpose-driven, profitable coaching career. Your optimal path may fall along traditional, entrepreneurial, medical, fitness, or corporate lines—or reflect an angle unique to you.  As our suite of courses and programs continues to grow, these paths offer a roadmap. You can stick to a designed-for-you trajectory or customize and combine as you see fit. Whichever path you choose, rest assured that we’re working behind the scenes to continuously improve, update, and evolve our offerings and curriculum. We also put tremendous thought, care, and energy into forging new, exciting, purposeful collaborations.  We want PHCI students and grads to have the best—the best instruction, the best resources and support, the best opportunities. Intentional partnerships and places of synergy make that possible.  We’ve partnered with:  Integrative Primary Care Physician and Certified Primal Health Coach Dr. Judith Boyce, who recently retired from her medical practice to develop health and longevity coaching programs and retreats for women over 50. As the instructor of our Health Coaching in Medical Practices Specialist Certification course, she provides insider knowledge from 40+ years in healthcare to help you launch your career as a health coach in a medical practice. Registered Dietitian and Certified Primal Health Coach Martha Tettenborn, who leverages her personal health journey and professional experience as a cancer keto coach. As the instructor of our Functional Therapeutic Diets Specialist Certification course, she trains coaches to implement therapeutic diets (such as ketogenic, paleo, and elimination diets) and adapt nutritional strategies to support people with conditions such as … Continue reading "Looking Back, Pulling Towards"

The post Looking Back, Pulling Towards appeared first on Mark's Daily Apple.

]]> Mark stands smiling with arms crossed in front of white background with text "Primal Health Coach Institute."I consider myself a “forward-thinking” guy. Meaning, I focus on what I’m pulling towards rather than dwelling too much on things gone by.

If that’s you too, don’t worry—we always have new, exciting projects in the works! 

But, as we make our way through the second half of 2023—and I embark on a new decade after turning 70—I wanted to take a moment to recognize and celebrate some milestones. I also want to express my sincerest gratitude and how proud I am of this community.

As many of you know, a foundational part of this community and one of my passion projects is the Primal Health Coach Institute. Founded in 2014, we were the first institute to bring ancestral health to the coaching industry and have  been leading the way ever since. In large part because of PHCI, it’s no longer “just me and my blog” advocating for Primal eating and living.

Together Is Better

At the Primal Health Coach Institute, we’ve graduated thousands of Certified Primal Health Coaches in 75 countries around the world. Our coaches span not only the globe but also diverse backgrounds, age groups, and areas of passion and focus. Such diversity amidst a shared calling—helping folks live and eat in ways that position them to thrive—is a powerful, beautiful thing.

To honor this diversity and better support coaches in supporting others, we now offer multiple paths for pursuing your dreams. So long as your knowledge and skills are solid, there’s no one “right way” to create a purpose-driven, profitable coaching career. Your optimal path may fall along traditional, entrepreneurial, medical, fitness, or corporate lines—or reflect an angle unique to you. 

As our suite of courses and programs continues to grow, these paths offer a roadmap. You can stick to a designed-for-you trajectory or customize and combine as you see fit.

Whichever path you choose, rest assured that we’re working behind the scenes to continuously improve, update, and evolve our offerings and curriculum. We also put tremendous thought, care, and energy into forging new, exciting, purposeful collaborations. 

We want PHCI students and grads to have the best—the best instruction, the best resources and support, the best opportunities. Intentional partnerships and places of synergy make that possible. 

We’ve partnered with: 

  • Integrative Primary Care Physician and Certified Primal Health Coach Dr. Judith Boyce, who recently retired from her medical practice to develop health and longevity coaching programs and retreats for women over 50. As the instructor of our Health Coaching in Medical Practices Specialist Certification course, she provides insider knowledge from 40+ years in healthcare to help you launch your career as a health coach in a medical practice.
  • Registered Dietitian and Certified Primal Health Coach Martha Tettenborn, who leverages her personal health journey and professional experience as a cancer keto coach. As the instructor of our Functional Therapeutic Diets Specialist Certification course, she trains coaches to implement therapeutic diets (such as ketogenic, paleo, and elimination diets) and adapt nutritional strategies to support people with conditions such as autoimmune disorders, food sensitivities, and metabolic imbalances.
  • Cardiologist and New York Times bestselling author Dr. William Davis, who—after 25 years of practicing cardiology—realized he was in the business of dispensing prescription drugs and procedures, not health. As the instructor of our Human Intestinal Microbiome in Health and Disease Specialist Certification course, he helps coaches deepen their understanding of the human microbiome and its impact on physical and mental health. He also teaches coaches to guide clients in improving digestive function, immune system resilience, and overall wellness through microbiome-focused interventions.

And, for those excited about Primal movement: 

  • Our fitness programs train experts in movement patterns that are fundamental to human biomechanics and optimal living. They teach you how to design effective workouts that improve mobility, strength, and endurance—covering fitness for every age and every stage.
  • Brad Kearns, New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 ranked USA age 55-59 high jumper, and former US national champion and #3 world-ranked professional triathlete. Brad developed our Primal Fitness Coach Certification course. In addition to teaching you how to coach clients to achieve fitness for health and longevity, this course includes comprehensive business support—providing a competitive edge when building a fitness business.
  • Ashleigh VanHouten, one of the very first Certified Primal Health Coaches and author of Carnivore-ish and It Takes Guts, brings her extensive knowledge and background in swimming, powerlifting, CrossFit, and nationally ranked figure competition to our Strength Training for Women Specialist Certification course. As the course instructor, she gives fitness coaches the tools, resources, and know-how to address the physiological, hormonal, behavioral, mental, and cultural factors that come into play when coaching women—filling a high-demand niche that continues to grow.

As with all our courses and programs, everything above blends best practices in curricular development and delivery, business training and tools, opportunities for networking and community, and the elite-level knowledge of experts at the top of their fields.

Opportunities Abound

And that’s not all! Part of what makes this work meaningful and fun is never settling for “good enough.” Sure, we’re excited about and proud of all we’ve created. And, I take pride in my knack for spotting and seizing new opportunities. Heck, I’ve built my entire career and much of the past 70 years around that very thing.

The PHCI team backs me up in this and makes it happen. Together, we ensure those opportunities come to life and you hear about it. A few recent ones: 

  • We partnered with Simplex Health to offer a Health Coach Internship Program for students and grads looking for invaluable hands-on experience and a stepping stone to future employment opportunities as part of a collaborative healthcare team.
  • We created a live, interactive, Mentored Board-Certification Program to prepare you to become a National Board-Certified Health and Wellness Coach (NBC-HWC).
  • We collaborated with Coach Catalyst for PrimalPro™, a ready-made coaching app that can be customized to your brand and to individual client needs, while also supporting coaches looking to run challenges and scale their business.

More to Come… in Community

And, of course, the journey’s only and always just beginning. There is no final iteration—only continuous evolution within a global, ever-expanding community. 

In April, our team attended and connected with so many of you at KetoCon. And throughout the year, we cultivate community, connection, and conversation on the Health Coach Radio Podcast. Our most listened-to episodes in 2023 so far include:

Reviewing the past months and decades, I can say with confidence and heart that we’ve created something truly exceptional. 

We’re expanding in ways that honor, safeguard, and build on that. We’re watching the industry. We’re listening to you. We’re committed to making PHCI better and better—helping coaches earn a great living doing what they love while changing lives in the process.

Before jumping ahead to what’s next and new, I’m taking a minute to take this in. The past achievements. The world-class coaching programs and collaborations. The continued growth of our awesome, awe-inspiring community.

You are part of this. You are making an impact in the name of health, vitality, and living more fully. 

The post Looking Back, Pulling Towards appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/looking-back-pulling-towards/feed/ 1 New and Noteworthy: What I Read This Week—Edition 234 https://www.marksdailyapple.com/new-and-noteworthy-234/ https://www.marksdailyapple.com/new-and-noteworthy-234/#comments Fri, 18 Aug 2023 22:29:58 +0000 https://www.marksdailyapple.com/?p=136997 Research of the Week
The ancient Andes hosted hunters, herders, and farmers.

There are many genetic differences in skin cancer risk. People from high-sun countries (Singapore) have lower risk than people from low-sun countries (Britain).

Genetic underpinnings of food fussiness.

Eating breakfast could help late-sleepers get to bed earlier.

If they think about God, people are more likely to accept AI.

New Primal Kitchen Podcasts
Primal Kitchen Podcast: Dr. Casey Means on Sugar Highs, Naked Carbs, and Glucose Monitoring for Every Body
Media, Schmedia
Peer review isn't what you think it is.

Italy may ban synthetic food.
Interesting Blog Posts
How much muscle glycogen do you really need?

A Hawaii water official refused to release water to use against the fire in West Maui.
Social Notes
A typical walk in France.
Everything Else
Nice story about a fisherman.
Things I’m Up to and Interested In
Interesting paper: How the idea of "relative risk" has been used to promote statins.

Reminder: Cultured steak probably doesn't even exist.

Seed oils are bad: Bowel cancer on the rise in young people.

Common side effect: Low salt diets seem to increase blood sugar.

You know things are bad when: The Dutch aren't eating enough calcium.
Question I'm Asking
How's your summer been?
Recipe Corner

Bulgogi. Incredible Korean beef dish.
Buffalo chicken salad. Make sure to use Primal Kitchen mayo.

Time Capsule
One year ago (Aug 12 – Aug 18)

Modifying Your Plant-Based Diet—Improve it.
How to Improve Balance, and Why It's Important—Don't fall.

Comment of the Week
"Hi Mark,

Can I still count on you as an expert :)."

-I can ensure you that I will never lie and I'll always adjust my views in light of the facts.

The post New and Noteworthy: What I Read This Week—Edition 234 appeared first on Mark's Daily Apple.

]]>

Research of the Week

The ancient Andes hosted hunters, herders, and farmers.

There are many genetic differences in skin cancer risk. People from high-sun countries (Singapore) have lower risk than people from low-sun countries (Britain).

Genetic underpinnings of food fussiness.

Eating breakfast could help late-sleepers get to bed earlier.

If they think about God, people are more likely to accept AI.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: Dr. Casey Means on Sugar Highs, Naked Carbs, and Glucose Monitoring for Every Body

Media, Schmedia

Peer review isn’t what you think it is.

Italy may ban synthetic food.

Interesting Blog Posts

How much muscle glycogen do you really need?

A Hawaii water official refused to release water to use against the fire in West Maui.

Social Notes

A typical walk in France.

Everything Else

Nice story about a fisherman.

Things I’m Up to and Interested In

Interesting paper: How the idea of “relative risk” has been used to promote statins.

Reminder: Cultured steak probably doesn’t even exist.

Seed oils are bad: Bowel cancer on the rise in young people.

Common side effect: Low salt diets seem to increase blood sugar.

You know things are bad when: The Dutch aren’t eating enough calcium.

Question I’m Asking

How’s your summer been?

Recipe Corner

Time Capsule

One year ago (Aug 12 – Aug 18)

Comment of the Week

“Hi Mark,

Can I still count on you as an expert :).“

–I can ensure you that I will never lie and I’ll always adjust my views in light of the facts.

The post New and Noteworthy: What I Read This Week—Edition 234 appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/new-and-noteworthy-234/feed/ 19 New and Noteworthy: What I Read This Week—Edition 233 https://www.marksdailyapple.com/new-and-noteworthy-233/ https://www.marksdailyapple.com/new-and-noteworthy-233/#comments Fri, 04 Aug 2023 18:22:53 +0000 https://www.marksdailyapple.com/?p=136655 Research of the Week
Vigorous microworkouts every day reduce cancer incidence.

If you have overweight friends, you're more likely to be overweight yourself..

Exercise makes weight loss healthier.

A retraction of a study about "cancer microbiomes."

Early curry.

New Primal Kitchen Podcasts
Primal Health Coach Radio: Pauline Cox

Primal Kitchen Podcast: Trash Panda's Julia Putzeys on Separating the Good from the Garbage in Food Labels
Media, Schmedia
The trouble with the USDA guidelines.
Interesting Blog Posts
8 hurdles for lab-grown meat.

Why do the Nordics have so much heavy metal music?
Social Notes
Shopping list.
Everything Else
Nice video discussing a recent case study on Huntington's disease, keto, and fasting.
Things I’m Up to and Interested In
A glimpse into the past: Machu Picchu hosted a diverse array of slaves.

Interesting finding: A change in burial practices in Bronze Age Poland was accompanied by a change in population genetics.

Seed oils bad: Linoleic acid independently associated with IHD.

Great: Keto and fasting for Huntington's disease (a "genetic" disease).

Interesting question: Will AIs replace doctors?
Question I'm Asking
What issues do you foresee with lab-grown meat?
Recipe Corner

Korean spinach. If you're gonna eat a ton of spinach, make sure you cook it.
Green borsch.

Time Capsule
One year ago (Jul 29 – Aug 4)

Ankle Mobility and Strengthening Exercises—Get strong and mobile.
Apple Cider Vinegar Health Benefits: Fact or Fiction?—Well, are they?

Comment of the Week
"Not my idea, but got it from a friend. She was dealing with kidney cancer (all clear now) and as her doc was going on, stopped by doc and said, 'I’m not an epidemiological phenomenon. I’m a person with a serious and scary medical condition.' She got the doc to listen."

-Perfect way to do it.

The post New and Noteworthy: What I Read This Week—Edition 233 appeared first on Mark's Daily Apple.

]]>

Research of the Week

Vigorous microworkouts every day reduce cancer incidence.

If you have overweight friends, you’re more likely to be overweight yourself..

Exercise makes weight loss healthier.

A retraction of a study about “cancer microbiomes.”

Early curry.

New Primal Kitchen Podcasts

Primal Health Coach Radio: Pauline Cox

Primal Kitchen Podcast: Trash Panda’s Julia Putzeys on Separating the Good from the Garbage in Food Labels

Media, Schmedia

The trouble with the USDA guidelines.

Interesting Blog Posts

8 hurdles for lab-grown meat.

Why do the Nordics have so much heavy metal music?

Social Notes

Shopping list.

Everything Else

Nice video discussing a recent case study on Huntington’s disease, keto, and fasting.

Things I’m Up to and Interested In

A glimpse into the past: Machu Picchu hosted a diverse array of slaves.

Interesting finding: A change in burial practices in Bronze Age Poland was accompanied by a change in population genetics.

Seed oils bad: Linoleic acid independently associated with IHD.

Great: Keto and fasting for Huntington’s disease (a “genetic” disease).

Interesting question: Will AIs replace doctors?

Question I’m Asking

What issues do you foresee with lab-grown meat?

Recipe Corner

Time Capsule

One year ago (Jul 29 – Aug 4)

Comment of the Week

“Not my idea, but got it from a friend. She was dealing with kidney cancer (all clear now) and as her doc was going on, stopped by doc and said, ‘I’m not an epidemiological phenomenon. I’m a person with a serious and scary medical condition.’ She got the doc to listen.“

–Perfect way to do it.

The post New and Noteworthy: What I Read This Week—Edition 233 appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/new-and-noteworthy-233/feed/ 54 Keto Dinner Ideas https://www.marksdailyapple.com/keto-dinner-ideas/ https://www.marksdailyapple.com/keto-dinner-ideas/#comments Fri, 28 Jul 2023 23:41:55 +0000 https://www.marksdailyapple.com/?p=136529 Stuck in a dinner rut? No idea what to make for dinner that will be delicious AND keto-friendly?

No problem, we've got your back! These 10 low-carb, Primal recipes will add flavor and fun to your next evening meal.

Pair the dishes below with one or more keto side dishes to make a complete meal that packs plenty of protein and healthy fats without the carb bombs that can torpedo your keto diet.

10 Keto Dinner Recipes the Whole Family Will Love
1. Italian Chicken and Basil Kabobs Recipe
Food is more fun when it's served on a stick. You won't believe how much flavor is packed into these kabobs!

Get the Recipe

2. Avocado Egg Burger
Burgers are always the right answer when someone asks, "What's for dinner?" Bet you've never seen a burger like this before, though. This one requires a fork and knife for sure!

Get the Recipe

3. Lemon and Sage Chicken in Cream
There's nothing boring about these creamy, lemony chicken thighs. Substitute full-fat coconut milk for a dairy-free version.

Get the Recipe

4. Salmon with Pistachio Pesto
Pistachios have some interesting health benefits, but that's not the only reason to love them. They also make one heck of a delicious pesto.

Get the Recipe

5. Green Goddess Chicken
Say so long to plain, dried out chicken breasts. Made with three simple ingredients, you'll marvel at how moist and tasty this chicken is.

Get the Recipe

6. Steak and Avocado Salad with Primal Kitchen Chipotle Lime Mayo Dressing
Steak salad is a quintessential keto dinner. It has everything you need: protein, low-carb veggies, and healthy fats, all in one bowl. Add any additional veggies you want to really make this salad your own.

Get the Recipe

7. Perfect Spatchcock Whole Chicken
If you aren't on the spatchcocking train yet, it's time to climb aboard. Spatchcocking involves removing the backbone from a whole bird and flattening it before cooking. This allows the meat to cook more evenly in less time while staying moist. Learn the technique here, then try it on your next Thanksgiving turkey!

Get the Recipe

8. Salmon Burgers with Slaw
You can make low-carb buns to go along with these salmon burgers, or simply wrap them in lettuce.

Get the Recipe

9. Pressure Cooker Beef Pho
Pho is not a simple dish to make, but the results are worth the effort. Using a pressure cooker to prepare the oxtail bone broth is also a timesaver.

Get the Recipe

10. Keto Beef Stew
Beef stew is true comfort food. Many stew recipes call for potatoes, which can be too high-carb to fit neatly into a keto diet. This one makes some strategic ingredient swaps.

Get the Recipe

The post Keto Dinner Ideas appeared first on Mark's Daily Apple.

]]> Two people in the kitchen at home. Husband is cooking for his wife, wife is tasting it.Stuck in a dinner rut? No idea what to make for dinner that will be delicious AND keto-friendly?

No problem, we’ve got your back! These 10 low-carb, Primal recipes will add flavor and fun to your next evening meal.

Pair the dishes below with one or more keto side dishes to make a complete meal that packs plenty of protein and healthy fats without the carb bombs that can torpedo your keto diet.

10 Keto Dinner Recipes the Whole Family Will Love

1. Italian Chicken and Basil Kabobs Recipe

Food is more fun when it’s served on a stick. You won’t believe how much flavor is packed into these kabobs!

Italian chicken and veggie kabobs piled on a plate with Primal Kitchen Italian Vinaigrette.

Get the Recipe

2. Avocado Egg Burger

Burgers are always the right answer when someone asks, “What’s for dinner?” Bet you’ve never seen a burger like this before, though. This one requires a fork and knife for sure!

Burger served on an avocado "bun" with a fried egg and Primal Kitchen Chipotle Lime Mayo.

Get the Recipe

3. Lemon and Sage Chicken in Cream

There’s nothing boring about these creamy, lemony chicken thighs. Substitute full-fat coconut milk for a dairy-free version.

Chicken thighs in lemon sage cream sauce in pan with blue and yellow dish towels.

Get the Recipe

4. Salmon with Pistachio Pesto

Pistachios have some interesting health benefits, but that’s not the only reason to love them. They also make one heck of a delicious pesto.

Salmon fillets topped with bright green pistachio pesto on a white platter.

Get the Recipe

5. Green Goddess Chicken

Say so long to plain, dried out chicken breasts. Made with three simple ingredients, you’ll marvel at how moist and tasty this chicken is.

Whole and sliced chicken breast on a square white plate surrounded by greens.

Get the Recipe

6. Steak and Avocado Salad with Primal Kitchen Chipotle Lime Mayo Dressing

Steak salad is a quintessential keto dinner. It has everything you need: protein, low-carb veggies, and healthy fats, all in one bowl. Add any additional veggies you want to really make this salad your own.

Steak salad with Primal Kitchen Chipotle Lime Maya and Extra Virgin Avocado Oil

Get the Recipe

7. Perfect Spatchcock Whole Chicken

If you aren’t on the spatchcocking train yet, it’s time to climb aboard. Spatchcocking involves removing the backbone from a whole bird and flattening it before cooking. This allows the meat to cook more evenly in less time while staying moist. Learn the technique here, then try it on your next Thanksgiving turkey!

Roasted spatchcocked chicken in a large skillet.

Get the Recipe

8. Salmon Burgers with Slaw

You can make low-carb buns to go along with these salmon burgers, or simply wrap them in lettuce.

Salmon burger on white plate with lettuce.

Get the Recipe

9. Pressure Cooker Beef Pho

Pho is not a simple dish to make, but the results are worth the effort. Using a pressure cooker to prepare the oxtail bone broth is also a timesaver.

Hand using chopsticks to stir a bowl of beef pho with fresh herbs and lime wedges.

Get the Recipe

10. Keto Beef Stew

Beef stew is true comfort food. Many stew recipes call for potatoes, which can be too high-carb to fit neatly into a keto diet. This one makes some strategic ingredient swaps.

Bowl of keto beef stew with fork and spoon.

Get the Recipe

The post Keto Dinner Ideas appeared first on Mark's Daily Apple.

]]> https://www.marksdailyapple.com/keto-dinner-ideas/feed/ 3