Category: Dairy

Dear Mark: Oily Fish Limit, Diet and Posture, Acid Reflux, Whey Replacement, Milk and Fasting, and Remembering to Live

For today’s edition of Dear Mark, I’m answering six questions from some of my Twitter followers. Yesterday, I asked the community for questions and got some great ones in return. For instance, how much oily fish should one eat each week? And how does diet and nutrition influence posture and coordination? Third, how should a low-carb diet affect acid reflux? Fourth, is there a good replacement for whey protein? Fifth, does milk with your coffee break a fast? And sixth, how does one stop viewing and using food as an indulgence? I’ll get to the rest next time.

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Paleo Food List (with Printable PDF)

Because humans were hunter-gatherers for hundreds of thousands of years, we evolved to use and favor the diverse plant and rich meat intake of our hunting and foraging history. Farming and its core crops (e.g. grains), by contrast, only came on the scene approximately 10,000 years ago and took at least 8000 of those years to spread across the world. Our evolutionary roots—and residual genetic expectations—favor the nutritional practices of our hunter-gatherer legacy. (For more on the history of the paleo diet, click here.)

The “paleo diet” today looks to the dietary model of our hunter-gatherer ancestors and translates those eating practices to the modern age for the purpose of optimum health.

The paleo diet favors nutrient-dense whole foods and eschews processed food products. Let’s look at the wide variety of flavorful (and healthy) choices within a paleo protocol as well as some basic principles for what to eat and what to avoid. For a PDF print-out of this list, click here.

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6 Older Studies That Got No Love but Should Have

“Back in my day, science came harder. We may not have had your fancy longitudinal data analyzing software, your iterated pool of available data upon which to build, or your worldwide network of instantaneous communication and information transmission, but we rolled up our sleeves and got to work just the same. And man did we do some science and discover some things. Boy, you don’t even know the half of it.”

When I turn my sights back to older research, I realize that a lot of this stuff we “discover” in health and nutrition has already been found, or at least hinted at. Today, I’m going to explore some of my favorite research from years past that, if posted to Science Daily or linked on Twitter today, would get a huge response.

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Need to Know Factors for Bone Health

At the heart of every building is its framework. That latticework of timber, concrete or steel is what holds the entire structure up. Without it, there’d be no building at all. I think of that phrase some people use when they look at a house and declare, “It’s got good bones.”
Considering how essential bones are to our existence, it’s surprising how most people take them for granted. A lifetime of neglect can suddenly reveal to us just how sensitive and integral this living framework is. Yet, there’s so much more to this truth than we commonly assume. 
Sure, the skeletal system provides the stable foundation upon which our muscles, organs and fascia are constructed. But that’s just the half of it. Bones also secrete hormones, interact directly with the brain (ever heard of the bone-brain axis?) as well as other organs and fat cells, and even play a key role in immunity. I’ve covered many of the basics of bone health before, and I’d definitely recommend checking those out to augment these suggestions. For today, however, let’s look at some of these lesser known and appreciated functions—as well as some additional tips for supporting bone health throughout the life cycle.

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Dear Mark: Ground Meat Amino Acid Balance, Casein and Albumin, Heart and CoQ10, and Probiotics

For today’s edition of Dear Mark, I’m answering four questions. First, are ground meats actually better for your glycine:methionine ratio, seeing as they contain all sorts of weird bits? Next, are the dairy proteins casein and albumin worth including in one’s protein arsenal? Third, is eating beef heart for its CoQ10 content another example of “eat like for like”? And finally, what’s my take on a recent article in the Atlantic about the futility of commonly-available probiotics?

Let’s go:

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Dear Mark: Dairy Inhibiting Magnesium Absorption, Trampoline Training, and Max Aerobic Heart Rate

For today’s edition of Dear Mark, I’m answering three questions. First, does dairy inhibit magnesium absorption, thus negating the utility of adding blackstrap molasses to milk? There’s a good deal of evidence that points to a probable answer. Next, is mini trampoline training actually good for you, or is it just a silly way to pass the time and look ridiculous (or all of the above)? And finally, how should someone calculate (and train under) their max aerobic heart rate?

Let’s go:

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