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

Mark's Daily Apple

9 Apr

Great Advice. I Think…

Decorating classrooms everywhere:

“Know thyself – and thou shall know all the mysteries of the gods and of the universe.” – Greek maxim

Hold it, partner! Then again…

“Know thyself! A maxim as pernicious as it is ugly. Whoever observes himself arrests his own development. A caterpillar who seeks to know himself would never become a butterfly.” – Andre Gide

And again…

“Only the shallow know themselves.” – Oscar Wilde

My Monday Moment (well, Moment and a 1/2):

You are your own soul mate, and you are more than enough. Trust yourself enough to get busy living!

You don’t have to know right now.

9 Apr

The Weekly Health Challenge

Thanks, Arlete!

Arlete Flickr Photo

Here’s your weekly challenge from Mark:

Immerse yourself in something you find beautiful (and tell us about it this week in the Forum).

It’s gonna be a great week!

6 Apr

Wow, Broccoli…Again

Hi, Apples! Sara here. Mark asked me to write this week’s Smart Fuel column as he is buried in the latest batch of science and medical journals. So, I am here to tell you about the wonderful uses of the mandolin slicer in your steadfast pursuit of healthy meals. Right about now you may be thinking, “Mandolin slicer? That’s not Smart Fuel!” but stick with me. (I follow directions very well, as you can clearly see. This is a habit I have taken great pains to cultivate since childhood. It takes real tenacity to flunk first grade, but I am here to tell you, it can be done.) Thank goodness the Big Apple (Sisson) actually encourages breaking all the rules, or I’d never be able to tell you about the joys of a mandolin slicer!

I personally love cooking and look forward to it (my mother tells me to give it a few years). However, I know that when it comes to meals, convenience and speed are not only preferable for a lot of us, these things are downright necessary. There’s a reason restaurants, fast food joints and the frozen food aisles flourish – we’re busy! So, these meals aren’t doing us any healthy favors, but who has time to wash, peel, pit and slice a bunch of vegetables for some casserole that will take longer to bake than the maturation time of your average Barolo?

Enter the mandolin slicer.

Mark is always extolling the virtues of making vegetables the basis of your diet, and it really is easier than you might think: bagged lettuce, frozen veggies, ready-to-go stir fry mixes. But no family (or boyfriend), no matter how tolerant, is going to put up with three days straight of broccoli florets for dinner when Domino’s is just a phone call away. This is why I love the mandolin slicer. It solves all the usual problems getting in the way of your health and your lean physique: time constraints, boredom, and empty carbs.

Problem 1: Time

The mandolin slicer makes awfully short work of everything from yams to cucumbers to organic chicken sausages. Beets, parsnips, carrots, brussels sprouts and cabbages don’t stand a chance around this simple, old utensil we all have lurking in a drawer somewhere (usually the same one that houses the gravy syringe…ew…and the egg slicer). Here’s what to do: buy a big batch of fresh veggies of all types, wash them up, and slice away. Toss them individually or in various combinations into 1 or 2 quart plastic storage containers and put them in the fridge. You’ve just prepped a week’s worth of tasty meals in about 45 minutes. You can aim for 30, but your pinky fingertip’s curvature may never look the same. Just a warning.

Problem 2: Boredom

Frozen veggies can get a little boring, simply because there’s often not much to choose from (broccoli, spinach, peas, carrots, corn…broccoli, spinach, peas, carrots, corn…sigh). There are often stir-fry blends to be found, and there’s always the old carrot-cauli-broc threesome, but I’ve noticed that oils, sugars and artificial flavorings are frequently added in by the food manufacturers. Keep the mandolin slicer in plain view, and shake up your recipe routines. You can say goodbye to those limp carrots, celery and cucumbers taking up residence in the back of the fridge, because you’ll actually be inspired to use them now.

Problem 3: Empty Carbs

Mandolinated (that’s not really working, is it?) yams make a flavorful, sweet, low-glycemic alternative to potatoes au gratin. What I love about the M-slicer is that it allows you to use vegetables in place of potatoes, bread and other starches. Granted, you won’t be using cucumber slices in place of tortilla chips anytime soon, but yams are satisfying and substantial in all sorts of baked dishes. And long, thin strips of carrots and parsnips work great in place of pasta. I’m not about to eat carrot alfredo, either, but if you can reduce the pasta by half and work in said carrot strips, you’ve got a healthy and reasonably low-carb meal on your hands. Unfortunately, the mandolin slicer is simply no match for pizza, but it can go a long way towards working more vegetables into your diet.

Just watch your pinky.

5 Apr

The Only Proven Way to Gain Weight: Go on a Diet!

Worker Bees’ Daily Bites:

Dieting doesn’t work, “they” tell us. But wait, the Mediterranean diet prevents health problems in the tiny tots! What gives? We’re here to help you sort through the confusion:

Want to Gain Weight? Go on a Diet

You’ve probably heard that many people gain back any weight lost during dieting. It makes sense: just about any diet will help you drop some poundage, but as soon as you go back to your normal ways, the ‘libs come back like the feisty clingers that they are.

It gets worse (don’t worry, then it gets better):

Scientists have determined that not only do some dieters gain back weight some of the time, dieting is just about the only surefire way on earth to gain weight. That’s no joke or exaggeration. When the researchers examined over 30 different significant diet studies, the only similarity they could find – the only conclusion that could be reached – was that dieting is the absolute best predictor of excess weight gain.

If you want to gain weight, it’s really easy. Simply go on a diet.

Okay, here’s the good part. If you want to lose weight, don’t diet! You have science on your side, friends! How can this be, you ask? Unfortunately, “diets really do make you fat almost 100% of the time” does not have an inverse relationship to “eat whatever you want and never diet and you’ll be thin”. Whether you diet or whether you decide that a life of Dunkin Donuts and McRib sandwiches is for you, both extremes will get you plenty of junk in more places than the proverbial trunk.

The key is neither dieting or saying “to heck with it, bring on the fettucine!” To maintain a healthy weight, you have to live like a healthy, lean person would. And how is that?

1 – Whole, unprocessed, recognizable foods

(bad: french fries; not good: crackers; whole and unprocessed: brown rice)

2 – Fresh, mostly green things

(bad: ready-made meals, burritos, pizzas; not good: ready-made vegetarian lasagna; a fresh, mostly green thing: salad or steamed veggie plate)

3 – Not much

(bad: a huge burger with a soda and fries; not good: a low-fat pasta dish with a breadstick and sugar-free ice cream; not much: a small plate comprised of mostly vegetables with a little fresh lean protein and a bit of good fat)

You can see how the bad things are clearly bad. And the “not good” things are things we often think of as at least partly healthy (this is the category into which many of us fall, and why we often feel so frustrated). But to be healthy, you must do more than add in a few good things – you must live, eat, and breathe 90% good things. Are you up for it?

Eat me! I am begging you! Eat me!

This Yummy Pic Belongs to PurpleCloud

Mediterranean Diet: Why It Works

Hey! Didn’t we just say diets don’t work?

Well, the Mediterranean diet is not really a diet, per se. It’s a healthy lifestyle. This “diet” focuses on fresh, whole, natural foods. There’s almost no processed, pre-made or sugary foodstuffs whatsoever. The bulk of the calories come from fresh fruits, nuts, vegetables, some whole grains, olive oil, and a little fish or meat.

The cool thing about this diet is that in addition to helping prevent heart disease, cancer and obesity, children following this “diet” have reduced rates of allergies and asthma. You can do your own variation because it’s more about the general fresh and produce-based idea. If you aren’t crazy about olive oil, use avocado or walnut oil. If you don’t like fish, use chicken. If you aren’t into nuts, eat avocados. Experiment and have fun! Eat tasty things.

Do not lick screen.

This is Chad Galloway’s Picture

What tasty things help keep you healthy? Give us a shout in the forum!

Web it out:

Fun, Simple Ways to Beat Up Depression

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