Month: January 2021

Gluten Free Lasagna with Celery Root (Celeriac) Noodles

We all have foods we miss when we ditch wheat, and lasagna tops the list for a lot of us. Think about it – it’s the ultimate comfort food: gooey cheese, zingy sauce, meat if you like, sometimes your favorite vegetables, all layered between stacks of tender noodles. Well, pull out that lasagna pan because this recipe is going feel completely indulgent. This celery root lasagna is the real deal, without the brain fog and digestive discomfort you get from grains. Even the most carb-addicted, pasta-loving person you know ask for seconds. In place of noodles, we’ll use thin sheets of celery root, a vegetable with a mild flavor and tender texture that does a fine job of impersonating a lasagna noodle. Never had celery root before? Let’s get to know celery root, or celeriac, a little better. What is celery root? Celery root, or celeriac, is a bulbous root vegetable with a bumpy skin and flesh like a firm potato. Their neutral flavor makes them versatile – you can roast them, mash them, they hold up to stews and slow-cooking, and when sliced, they make a great replacement for lasagna noodles. What does celery root taste like? Celery root has a texture similar to a parsnip and a neutral flavor that resembles a potato with a subtle celery qualtiy. Its subtle flavor makes it play well in a wide variety of dishes, and it holds up well as a pasta replacement. Is celery root keto? How many carbs are in celery root, or celeriac? Celery root contains 3 net carbs per 1/2 cup, which makes it a great addition to a keto lifestyle. People use it as a replacement for noodles, potatoes, and other higher carb root vegetables because of it’s neutral flavor and versatility. Do you have to peel celery root? The skin is fibrous and earthy, so it’s best to peel celery root and cook with the tender flesh. Time to give it a try in your new favorite lasagna recipe. Gluten Free Lasagna with Celery Root (Celeriac) Noodles Recipe Ingredients 1/4 cup organic extra virgin olive oil, divided 4-6 assorted tomatoes, cut into wedges 1/2 cup chopped red onion 3 cloves minced garlic 3 cloves garlic, smashed 1 lb. grass-fed ground beef 1/2 tsp. salt 1/2 tsp. black pepper 1/2 tbsp. dried oregano 2 tbsp. tomato paste 2-3 tbsp. broth 2 tbsp. fresh basil 3 large or 4 medium celery roots 2 tbsp. Butter 1.5 cups garlic marinara sauce 1/2 lb. shredded mozzarella 3 tbsp. parmigiano-reggiano cheese Directions Preheat your oven to 350 degrees Fahrenheit. Toss your smashed garlic and sliced tomatoes in 2 tablespoons of olive oil and lay on a parchment covered sheet pan. Roast for about 45 minutes, or until they are soft and a bit caramelized. While the tomatoes are roasting, fill a pot with water and a pinch of salt and bring to a boil. Wash your celery roots well and peel them. Slice them into very thin squares that are at … Continue reading “Gluten Free Lasagna with Celery Root (Celeriac) Noodles”

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Weekly Link Love — Edition 115

Research of the Week
People are getting work done to make them look better on Zoom calls.

Less cortisol, more insulin sensitivity.

Humans drank milk before they could digest it.

Are phytosterols behind a lot of heart disease?

In Israel, CoQ10 is the supplement most strongly linked to less COVID severity.

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Ask a Health Coach: Bad Habits, Before Pics, and the Post-Holiday Blues

Hi folks! Erin’s here for another round of Ask a Health Coach. Today she’ll be answering your questions about breaking bad habits, obsessing over before photos, and knowing if you’re dealing with post-holiday blues or something more serious. Got more questions? Head over to our Mark’s Daily Apple Facebook group or post them in the comments below. Gary asked: “I was totally psyched to get my health on track this year but I’m finding I’ve developed some less-than-ideal behaviors (snacking, staying up too late watching TV, etc) that are derailing my progress. Any tips for breaking my bad habits?” This past year has thrown a lot of our routines into an unhealthy tailspin. You might be working more hours, hanging around the pantry a little more often, and watching hours of mindless TV to cope with the new normal, which frankly, isn’t so new anymore. Regardless, the fact that you want to change your habits is a good sign. Don’t get me wrong, breaking a habit can be challenging. One reason is because habits are reward-based learnings — meaning they involve a trigger, an action, and a reward. Let’s take your snacking, for example. Say you’ve got some time to kill in between meetings and you’re kinda hungry (this is your trigger). So, you stroll over to the kitchen pantry and look for something snacky (the action). Afterward, you’re no longer hungry or have time to kill. Win-win right? This is the reward, by the way. Every time you repeat this cycle you reinforce your habit until it becomes automatic. That’s another reason habits are so hard to break. Even though it might be a *bad* behaviour, it actually leaves you feeling good because you’re getting a reward. And it takes more than good old-fashioned willpower to change it. This study from researchers at Yale showed that the prefrontal cortex (the part of the brain associated with self-control) goes MIA when there’s a trigger like stress. Other research indicates that boredom has just as negative an impact on bad habits, especially when it comes to eating. How do you break bad habits? 1. Recognize your triggers. Seems simple enough, but if you know what your triggers are, you can anticipate your next step — and choose something different. For instance, your trigger might be your mid-morning check-in with your co-workers ending, which leads you to get up from your chair and make a b-line for the pantry. 2. Choose a different action. Here’s where you’ll start to reprogram those neural pathways. Instead of actually going to the kitchen and opening a bag of chips, do something completely different. Maybe drop and do 10 pushups or a 30 second plank. Heck, you could even walk outside, take a breath of fresh air, and walk back in. Point is, do something other than what you typically do. And do it every single time. 3. Acknowledge the reward. Do you feel refreshed after going outside? Do you feel strong after doing a few … Continue reading “Ask a Health Coach: Bad Habits, Before Pics, and the Post-Holiday Blues”

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How I’d Change Medical School

The success stories on this blog and the personal experiences of each person reading this article are a testament to the power that lies within the individual to alter his or her health trajectory by making the right diet, exercise, and lifestyle decisions. It’s not always easy, but it’s possible, and it happens every day. All you have to do is make the choice and stick to it. But that’s the thing: you can decide for yourself to make these changes. What about others? What about society at large?

How do you change the institutions that, for better or worse, teach people how to be healthy, happy humans?

In the past, I’ve explained how I’d change grade school. I’ve gone over how I’d change gym class. And today, I’m going to tell you how I’d change medical school.

Keep in mind that these ideas are simply my opinions from my own vantage point. I’m willing to hear different perspectives on the topic.

What would I do?

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Do Keto Diets Affect the Microbiome?

Just how important is the gut microbiome — you know, the “critters” who live in your gut? Well, it plays a key role in digestion, metabolism, the immune and endocrine systems, and neurological functioning. Gut microbiota synthesize key nutrients like B vitamins and vitamin K, and neurochemicals like GABA and serotonin. Short-chain fatty acids (SCFAs) produced by gut microbes promote glucose regulation and insulin sensitivity. The microbiome “talks” to the brain via the gut-microbiome-brain axis, and the actions of gut microbes affect things the permeability of the blood-brain barrier and development of glial cells in the brain. The integrity of the gut lining also depends on a healthy microbiome. When that integrity is compromised and the gut becomes “leaky,” systemic inflammation, autoimmune illnesses, and central nervous system disorders ensue.

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How to Eat More Vegetables

It’s been my experience that people rarely have trouble eating more meat when going Primal. Sure, former vegetarians may struggle with the transition, but the average omnivore usually welcomes the opportunity to indulge more often. Vegetables, on the other hand, seem to present more of an issue. We don’t live in a very veggie friendly culture. Vegetables get a bad name from the overcooked, colorless portions served in schools to the tiresome model of bland “house salads” across America. (Can we all just agree that iceberg lettuce is just a wrapping vehicle for real food?)

I get emails and comment board questions from time to time asking how to incorporate more vegetables into a Primal diet. Sometimes they’re from self-professed vegetable haters. Other times, folks are just looking for tips to expand their limited horizons in the produce section or in the cooking realm.

Why put off making a positive change? Here are nine practices to incorporate to eat more vegetables every single day. Let’s dig in.

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