Month: December 2020

Ask a Health Coach: Giving Resolutions a Second Thought

Hey everyone! 2021 is on the horizon. And with that, many of you are ready for a change in your health, in your fitness, and in your relationships. But before you get too far down the New Year’s resolution path, check out these strategies from health coach veteran, Erin Power. Got more questions? Head over to the Mark’s Daily Apple Facebook group or post them in the comments below.
Marcy asked:

I’m struggling to get my husband to go paleo with me in January. I know it would benefit him since he’s always complaining about his aches and pains. Plus, we each have about 10-20 pounds to lose. What can I say that will convince him he needs to clean up his diet?
I applaud you for wanting to pay attention to how food — specifically standard American junk food, impacts your body. As you already know, all those sugars, refined carbohydrates, and highly processed junk can affect everything from your mood to your energy to the way your joints feel.

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11 Questions to Ask Yourself at the Start of a New Year

One thing I like to do at the end of every year is look back on how I spent the last 12 months. This past year was like no other. There were a lot of surprises. A lot of reasons goals were more difficult to achieve. A lot of forces in play.

It’s possibly more important to reflect on this year than any other year. My reflection practice follows loosely the same structure every year. I’ll go through my usual practice of asking myself tough questions about my successes and failures — and to be brutally honest with my replies. But this year, there’s another layer.

The overtone is, what did I overcome? 

Now, this exercise must be done with some dedicated effort. A passing read through the questions while nodding only to forget about them in twenty minutes won’t get the job done. Discuss them with a friend, spouse, or loved one to make them real. Write them down on a piece of paper, or type your answers out. However you pay special attention to this exercise, give careful, thoughtful answers. This is about resolutions, but even more than that, this is about dialogue. Open, honest dialogue between your multiple selves, between the person that should be doing this or would rather be accomplishing that, and the person who does neither but desperately wants to. The resolutions will come, but expect it to take a little work. Let’s get to it…

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Pros and Cons of Different Forms of Magnesium

When it comes to essential nutrients, it doesn’t get much more essential than magnesium. At the most basic level, mitochondria can’t make ATP—the body’s energy currency—without magnesium. No ATP, no life. Magnesium regulates the electrical activity of the heart, helps maintain healthy vitamin D levels, and allows nerves to fire and muscles to contract. Low magnesium is associated with everything from PCOS to type 2 diabetes, depression, migraines, and cataracts, to name just a few.

This is just a snippet of magnesium’s impressive resume, which is why it’s such a popular supplement. Foods like leafy greens, nuts and seeds, and dark chocolate all contain magnesium, and drinking water actually provides magnesium, too. However, large epidemiological studies suggest that the majority of adults don’t hit the recommended daily intake of 310 to 320 mg for females and 400 to 420 mg for males. Heavy alcohol use and certain pharmaceuticals (notably diuretics and proton pump inhibitors like Nexium and Prevacid) also increase the risk of magnesium deficiency. So do gastrointestinal disorders like Chron’s and celiac disease, which interfere with nutrient absorption.

Magnesium supplements can be safe and effective for closing the gaps. Perusing the magnesium section of your local health food store is intimidating, though, to say the least. So many different types and formulations. How do you pick?

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Shrimp and Cauli-Rice Bowls Recipe

An artfully arranged rice bowl is a hearty meal that’s packed with a variety of colors, flavors, textures, and even temperatures. The thing is, the good stuff usually sits on top of a packed bed of rice, which could push your carbs over the edge if you’re trying to keep them low. Riced cauliflower is an easy substitute that creates just as satisfying a bowl as the real thing. While it looks like a lot of effort, this shrimp and cauli-rice bowl recipe comes together in just a few minutes.

Warm spiced shrimp against cool greens, crunchy radish, creamy avocado, and bright citrusy slaw is everything you’re craving in one bowl. Make it once, and it will work its way into your regular rotation.

Here’s how to put it together.

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Ultimate Guide to Milk Alternatives, Plant Milks, and Non-Dairy Milks

Some people just don’t do cow’s milk, and reach for milk alternatives, like plant milks or non-dairy milks instead.

There are lots reasons why someone might avoid cow’s milk. Maybe you’re lactose intolerant. Maybe you don’t like the way cow’s milk tastes. Maybe you don’t like the way you feel after you’ve had dairy products. Or maybe you think cow milk is unhealthy.

I won’t contest the reasons why. That’s another topic for another post, and I’ve already covered the most common anti-dairy arguments. If you want to read about my stance on the healthfulness (or lack thereof) of dairy, read what I’ve written over the years about raw milk, cheese, yogurt, and dairy in general. If you want to learn how to identify dairy intolerance, read this.

But the fact is, lots of people either need or want a milk alternative. Water is great to drink, but it’s not the right smoothie substrate, and it can’t replace milk in recipes or coffee drinks. You need something vaguely white and thick enough to pass as milk.

Normally in a post like this, I’d cover all the different varieties and what sets each apart — their strengths and weaknesses, their nutrient profiles, their unhealthy ingredients. And I’ll certainly do that today, but first there’s good news and bad news.

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Easy Citrus Slaw Recipe – Keto, Primal, and Paleo

Coleslaw is an easy, tasty go-to when you’re looking for a versatile vegetable side for your meal when you want to balance a rich meal with a light salad, or when you need to add some crunch to your tacos and wraps. 

This creamy citrus coleslaw is a refreshing spin on traditional slaw that incorporates zingy lime and bright cilantro alongside cool cabbage. Lighter than the deli favorite, this zesty side goes great with fish tacos.

Coming in at 4 net carbs, you can work citrus coleslaw into any eating plan, whether you’re Primal, keto, or paleo. Want to make it vegan? Swap in vegan mayo in place of regular mayo. 

The best part? This citrus slaw comes together in five minutes! Bring it to a backyard BBQ, pack it along for your next beach day, or add a little citrusy crunch to a dinner of grilled meat or veggies.

Here’s how it’s done.

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