Category: Recent Articles

Are Nightshades Bad for You?

If you’ve spent any amount of time here on Mark’s Daily Apple, you know we love our vegetables. Plant foods are powerhouses of nutrients and antioxidant action. They’re the backbone of a solid Primal diet, and the main event in my signature Big Ass Salad. But the issue of nightshades has come up quite a bit over the years. Nightshade vegetables, which are vegetables that belong to the Solanaceae family of plants, include a long list of veggies and spices: eggplant, potatoes, peppers, tomatoes, tomatillos, pimentos, paprika, cayenne pepper, hot sauce, etc. (Black pepper isn’t a part of this list.)

I do eat a lot of these foods, but they’re not for everyone. In this article, we’ll dig into why some people simply can’t eat them, and how to tell whether you should eat them or not.

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New and Noteworthy: What I Read This Week—Edition 146

Research of the Week

Each additional hour spent outdoors improves circadian health, mood, neuroticism, and almost everything.

An oregano oil molecule shows promise against COVID.

Hold off on retirement and see your cognitive skills persist.

Kids need trees.

A seed oil-based ketogenic diet is bad for brain volume in young mice.

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Ask a Health Coach: Hunger Cues, Cravings, and Control

Hi folks! PHCI Coaching and Curriculum Director, Erin Power is here for another round of Ask a Health Coach. Today, she’ll be answering your questions about managing hunger, conquering cravings, and why you shouldn’t have to force healthy eating habits. We love getting your questions, so keep them coming over in our Mark’s Daily Apple Facebook Group or in the comments below.

Miriam asked:

“Now that I’m back to the gym I’ve upped my calories to 2000, but I’m always hungry. Carbs are 100g. Protein is 150g. Fat is 111g. Am I doing something wrong?”
I have a lot of opinions about calorie counting, macro tracking, and anything that resembles typical, fussy diet culture. I’m not going to lie: it makes my eyes glaze over a bit! It can certainly offer up a realistic snapshot of how your nutrition is/isn’t serving you, but in my practice, I find that it can sometimes do more harm than good. People become so fixated on their calorie intake, their macro split, or the number on the scale, that it robs them of the joy in life, takes up way too much mental energy, and disconnects us from our intuition. Which is too bad, because my guess is you’re doing this to feel better, healthier, and happier.

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The Benefits of Pumpkin and Pumpkin Seeds

As Autumn approaches, your thoughts turn to crunchy leaves underfoot, brisk hikes through brilliant red, orange, and yellow forests, kids in costumes, wool sweaters and scarves, Thanksgiving dinners, and soups simmering away on the stove. Oh, and pumpkins. Pumpkin everything. Pumpkin spice lattes. Jack-o-Lanterns. Pumpkin pie. Decorative pumpkins, culinary pumpkins, that Charlie Brown pumpkin movie. And yet pumpkins as a source of nutrition remain a bit of an after thought.

People don’t really think to eat pumpkins unless it’s in pie or spice form. Few are making pumpkin soup, roasting pumpkin seeds, or sautéing pumpkin slices. But recall that pumpkins are an incredibly ancient American food that, as a member of the winter squash family, they formed one of the “Three Sisters” that many Amerindian populations used as staple crops, the other two being beans and corn.

Today, I’m going to explain the health benefits of eating pumpkin and its various products, including the flesh, the seeds, and the oil from its seeds. Yes, yes, pumpkin seeds are seeds, and pumpkin seed oil is a seed oil, which we normally try to avoid, but these are not industrial products. A pumpkin seed is obviously full of oil. You press it and oil comes out. No hexane or other industrial solvents required.

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Cozy Fall Recipes (Because We Just Can’t Wait)

Seems like everyone has been counting down the days until we can usher in crisp mornings, thick-woven socks in the evenings, and the fall treats and recipes that come with it all.

The weather is just starting to turn, so that’s our signal to go ahead and indulge in our favorite fall treats! These recipes give you a chance to enjoy your favorites without throwing yourself into a carb spiral.
Warm Bone Broth, Two Ways


We think of fall as PSL season, but sometimes you want something warm to sip that doesn’t taste like dessert. These bone broth variations are just the thing! Make your own broth or start with a store-bought base that you can customize to your liking. Here, we have warm-spiced ginger turmeric broth and a savory garlic herb broth, and they’re incredibly easy to make!

Get the recipe!
Low-carb Pumpkin Bread

Pumpkin bread is a classic for the autumn breakfast table. Slice and serve with coffee or make it the star of a breakfast charcuterie board. Either way, you’ll enjoy the full pumpkin flavor without the sugar crash.

Get the recipe!
Apple Dump Cake

Apples taste their best in the fall, and once a year, they deserve to be showcased in a crumbly dessert topped with cool ice cream. Enjoy your apples this year in this easy apple dump cake.

Get the recipe!
Low-carb Mulled Wine

Cool nights mean soft blankets and something warm to sip. this low-carb warm mulled wine is the perfect night cap to head off the chill.

Get the recipe!

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New and Noteworthy: What I Read This Week — Edition 145

Research of the Week

The genetic basis for rhythm.

Tennis is linked to longevity. Playing, not watching.

Neanderthal and Denisovan blood groups.

A 5 day water-only fast improved metabolic biomarkers in adults.

There is such a thing as too much free time.

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