Month: March 2021

Common Plank Mistakes to Watch Out For

The plank feels like the simplest movement. Heck, it’s not even a movement, really: it’s holding a still position without movement. It expressly forbids movement. And yet it’s the simple exercises where things can really go wrong.

The plank is simple but not easy. When you’re in the plank position, every fiber of your being is resisting the pull of gravity. You must engage and tighten every inch of musculature in your body to resist collapse. To maintain coherence throughout the line your body forms. During a plank, you are quite literally holding the line against the most omnipresent force in the known universe.

At least in a push-up, you’re moving. You have something else to focus on. For a plank, a lot of the difficulty is mental. You’re just there in the same position, getting more and more tired with each passing moment. You have to sit with the pain.

Okay, so what’s the basic plank form?

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How the Heck Do I Clean That? Natural and Non-toxic DIY Cleaning Solutions for Your Home

We talk a lot around here about taking care of your body, but what about your home? The cleanliness and safety of your environment play a big role in your overall health. You’re already doing the work to make sure the food and water that goes in your body are as clean as possible. The next step is to examine the substances you’re using to clean your home.

In honor of National Cleaning Week, today I’m offering all-natural, non-toxic solutions for cleaning your home from top to bottom. A host of companies now make greener cleaning products, but you don’t need to invest in a bunch of specialty supplies.

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Spring Clean Your Pantry for a Healthy Year

The pantry can be a place for quality foods – canned wild-caught salmon, almond flour noodles, quality cooking oils and all of your favorite sauces and condiments made without sugar. The pantry can also house the usual carb suspects – chips, cookies, crackers, pasta, cereal and bread. If you’re not careful, this cool and dark space could derail your best efforts to eat foods that make you feel your best.

Follow these 8 easy steps and you’ll be well on your way to having a pantry that feeds your body in the way that your genes expect you to be fed.

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Two Baked Ham Recipes: Mustard and Rosemary, or Sweet-spiced Glazed

There’s nothing like a showstopping baked ham at the center of your holiday table. A succulent ham pairs well with virtually any side, looks impressive in your serving dish, and makes the best leftovers. The best part about a good baked ham recipe is that it’s easy to prepare, and cook time is short compared to other sizeable cuts of meat. The downside? Most baked ham recipes feature brown sugar, maple syrup, or even soda. If you’re trying to keep your sugar or carbs down, sticky-sweet glazes aren’t the best route to take. Should you miss out on a great ham because you’re watching your sugar? No way. We offer two baked ham recipes that play off of ham’s smoky, salty qualities: one version with spicy mustard, rosemary, and a touch of honey to round it out, and the other version that uses a sweet-savory-salty-spiced ham glaze in a jar. Disclaimer: The jarred ham glaze is a seasonal offer by Primal Kitchen, but there are tips below for how to recreate an admittedly less convenient option at home if you can’t find the product. Baked ham makes an ideal meal for carniflex individuals, too. You could go whole hog and forego the sauce, but our options offer so much flavor that even more strict meat-eaters might want to sample. What Type of Ham to Buy for Baked Ham… and How Much? We recommend buying an already cooked ham, as both of these recipes require flavoring and warming up a cooked (or even smoked) ham. The cook times for these recipes only account for warming up an already cooked ham. Some variables exist when considering how much ham to buy, including: who will you be feeding: adults or children, or a combination what else will you be serving with the ham? If you have any carnivore eaters who will only be eating ham, take this into consideration for your planning. A bone-in ham will feed fewer people per pound than a boneless ham will. When looking for a ham to buy, aim for 1/4-1/2 lb. per person for a boneless ham and up to 3/4 lb. per person for a bone-in ham, with the idea that you’ll also serve side dishes with the ham. Scroll to our section below for side dishes that pair well with ham. More FAQs About Baked Ham How long does it take to bake a fully cooked ham? Hams can be bone-in or boneless and may be intact or spiraled (pre-sliced). Bone-in hams take a little longer to heat up and spiraled hams can be slightly more prone to dry out, so reheat accordingly. Most hams come with instructions for temperatures and minutes per pound. The best way to make sure you’re reheating appropriately is with a meat thermometer that has a probe you can place in the center of the meat. Hams are done when the internal temperature reaches about 140ºF. Do You Have to Cover a Ham When You Bake It? Yes, you should … Continue reading “Two Baked Ham Recipes: Mustard and Rosemary, or Sweet-spiced Glazed”

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New and Noteworthy: What I Read This Week — Edition 123

Hey folks! You may have noticed something a little different this Friday. Weekly Link Love is now our New and Noteworthy series. We’re following the same format that a lot of you have been reading for over a decade now: it’s a collection of interesting reads I found around the Internet over the week. Enjoy!
Research of the Week
Exposure to SARS-CoV-2 without infection is enough to generate protective T-cell memory.

Dim light increases West Nile Virus exposure in chickens.

Some early Native Americans were coppersmiths.

Cows should eat a little seaweed every day.

The Southern European Atlantic diet traditional to North Western Spain and Northern Portugal is linked to reduced all-cause mortality. Who knew traditional diets were healthy?

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Ask a Health Coach: Consistency, Control, and Chronic Cardio

Hi there, folks! In this week’s Ask a Health Coach, Erin is back to answer your questions about the pros and cons of consistent eating patterns, how to avoid chronically overdoing it in the gym, and staying motivated when everyone around you is addicted to a SAD lifestyle. Do you have questions for Erin? Post them in the comments section below or over in the Mark’s Daily Apple Facebook group. Angie asked: “I read somewhere that eating the same foods at the same time every day is best thing for fat loss. You know, for consistency. Can you tell me what times you recommend eating for the fastest results?” Instead of telling you the best time to eat, I’m going to let you in on a little secret. The key to fat loss isn’t eating the same thing day after day after day — or eating it at the same time. Your body isn’t keeping score on what you ate and when you ate it. And it’s certainly not built for sticking to a rigid schedule that goes against everything our bodies and brains are designed to do. Yes, Your Body Thrives on Inconsistency Life, by nature, is totally inconsistent and training your body to adhere to a strict eating plan is the fastest way to fail because life will always get in the way. Always. There will always be curve balls: waking up too late to make a satiating protein-packed breakfast, forgetting to go grocery shopping, enjoying a much-needed vacation one day with free-flowing margaritas that in no way, shape, or form fit into your daily macros. Hanging your hat on consistency in an inherently inconsistent world might yield results, but you deserve better than obsessing over food, sticking to a strict eating window, and constantly trying to force the situation. Listen, the body is highly adaptive — it thrives on inconsistency. When the body gets used to a certain way of doing things, it starts to conserve its efforts (i.e. stall progress). You’ve likely seen this in the fitness world. Train your body the same way day after day, and after a while your strength will plateau. That’s why personal trainers recommend changing frequency, intensity, and type of activity every so often, so that you can increase your ability to adapt to new variables (and keep crushing it). Same thing goes for food. Ever Heard of Metabolic Adaptation? Sure, your body will adapt at the beginning of a hyper restrictive eating plan, but then it won’t change again until you change the variable. When it comes to cutting calories for fat loss, the body will adapt to that consistently-delivered lower number of calories. It gets used to what you give it! The problem, is, you’ll need to continue going lower and lower until you can’t possibly decrease your calories any further. You won’t win this one, trust me — your body will keep adapting. That response is called metabolic adaptation. And it’s a good thing. While it works … Continue reading “Ask a Health Coach: Consistency, Control, and Chronic Cardio”

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