Category: Recent Articles
Research of the Week
The metabolic and hepatic consequences of a single extended bout of binge drinking and fast food eating.
Blocking histamine signaling blocks exercise adaptations.
People have been shaping the world for at least 12000 years.
Pursue happiness and you may never get it.
Magnesium and vitamin D supplementation improves the mental health of kids with ADHD.
More meat, less dementia.
Hey folks! In this week’s Ask a Health Coach, Erin is talking all about adaptation – from how long it really takes to become fat adapted to dealing with self-sabotage and how to get off the Standard American Diet rollercoaster for good. Keep sending your questions our way in the Mark’s Daily Apple Facebook group or comments below.
“I’m three weeks into a strict keto diet, and I’ve only lost a few pounds. This seems very slow compared to what everyone else reports. Do you have any tips for expediting fat loss?”
If it were as simple as meticulously monitoring your macros, everyone would be low-carbing their way to a six-pack. Listen, fat loss can be stubborn. And it’s not just reliant on what you eat or how many calories you torch. Every signal your body receives from the environment affect how your genes express themselves.
Not only that, your attitude towards your endeavour matters too. That includes your mindset, your mood, and any expectations you may have. So, if you expect that you should be dropping more weight than you have, you’re already setting yourself up for disappointment.
Aerobic workouts are gentle training sessions where the predominate form of energy being utilized is fat—mostly body fat. They’re easy, some would say “too easy,” but that’s the entire point. Aerobic workouts slowly build mitochondrial density and teach your body to burn fat. They’re essential, and they aren’t what I talk about when I talk about “chronic cardio,” which is the kind of unsustainable moderate-to-high intensity, high volume training that breaks you down and damages your health. Aerobic training is long, slow, easy, gentle, and most of all productive. If you want to be a fat-burning beast, if you want to become metabolically flexible, if you want your baseline capacity for aerobic activity, you have to do aerobic workouts.
But not everyone wants to do running, cycling, or swimming. So today I’m going to give you some different options for aerobic workouts.
If you’re like me, you spend a ton of time in the kitchen cooking and cleaning. Between food wrappers, food scraps, and used cleaning products, most of my household waste comes from the kitchen. Hopefully, you’re already aware that you should be recycling and not wasting food, but those are the tip of the iceberg when it comes to creating an eco-friendly kitchen. With Earth Day coming up, it’s a perfect time to increase our sustainability quotients. What does that mean? First and foremost, it means taking steps to protect the planet—reducing your carbon footprint, contributing as little as possible to the landfills, and not polluting the environment in and around your home. A sustainable lifestyle is also one that you can afford and which you find enjoyable. Today we’re going to count down 6, 5, 4, 3, 2, 1 way(s) to be more sustainable in the kitchen. You certainly don’t have to make all these changes overnight. Start with the one that seems the most manageable or that will address your biggest area of concern. Small changes really can make a big difference, and they often cost little to nothing to implement. In fact, being eco-conscious often saves money in the long run. Six Ways to Avoid Food Waste Reducing food waste should be a top priority for anyone interesting in protecting the planet. A recent survey found that the average American household wastes almost a third of its food, adding up to an average cost of $1,866 annually. Not only is it bad for the wallet, it also squanders the resources used to produce, package, ship, and sell that food. Here are six ways you can reduce food waste: 1. Shop more often. Fewer trips to the store may save time and a little bit of gas, but it’s not worth it if you’re letting food spoil before you get a chance to eat it. 2. Get the most out of your freezer. Freeze leftovers to eat later. Keep a bag in your freezer for vegetable scraps and bones that you can use to make stock. Place minced fresh herbs in an ice cube tray, cover them with water or olive oil, and freeze. Use these herby cubes in soups, stews, stir-fries, and sautés. 3. Learn how to store produce properly so it doesn’t spoil before you get a chance to use it. We provide some helpful tips in the 7 Days, 7 Salads Challenge. 4. Eat the whole plant. Greens from beets, radishes, celery, and even broccoli are edible and delicious. Use the trimmings from almost any vegetable in your next batch of chicken or vegetable broth. 5. Start a compost pile. In addition to vegetable waste and eggshells, you can also throw in coffee grounds and paper filters, yard waste, compostable sponges (more on this later), and even certain packaging material. For example, Primal Kitchen wraps glass containers in compostable kraft paper to protect them during shipping. No yard? No problem! Check out under-sink worm composting, also … Continue reading “Sustainable, Eco-friendly Kitchen Updates”
Today, we have another Success Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community, please contact me here. Thank you for reading! This may sound odd but I often say gaining weight actually changed my life – for the better! No, not because I was too thin, but because the changes that I made to lose that weight gave me my life back. Several years ago I had lost over 50 pounds by doing the typical eat less, move more thing (what I now call the “old fashioned” way). It was a ton of work but I lost the weight and even maintained it for a few years. I thought I was good to go. But then, despite the fact that I was still doing the same things I had done to lose the weight originally—micromanaging everything I ate and exercising 6 days a week—I started gaining weight again, and quite quickly. I was frustrated, scared and at a loss. This is what I’ve always been told to do to lose weight, but now it was no longer working. What do I do now?? Eat even less? Exercise even more? A friend introduced me to Primal and I started reading everything I could. The success stories were so inspiring! After several months — yes months — I was hesitant because grains and beans made up a huge part of my diet. And, I was a picky eater so I thought I’d starve if I had to get rid of those. But I had gotten to the point that I knew I had to give it a try, I didn’t know of any other option. And you know what? It wasn’t that hard and I certainly didn’t starve! I actually loved the food that I was eating and didn’t miss that other stuff near as much as I thought I would! I found that the main thing I missed was the convenience of things like bread and tortillas rather than actually missing eating them. But there are great Primal and keto-friendly ways to get around that convenience piece. It didn’t take long before I started noticing the difference. The weight was coming off (without ever being hungry which was HUGE!) but that wasn’t even the best part. I FELT so much better. My digestive issues went away. The bone and joint pain that I blamed on getting older was gone. Allergies dramatically improved. I had more energy, I was sleeping better and I was no longer riding the blood sugar rollercoaster. And over time (this definitely wasn’t overnight) I was actually able to get off all meds for anxiety and depression – something I never thought was even possible for me. I now feel better and stronger than I ever have—even through the craziness of 2020. I never would have experienced these changes had I not started to gain weight again. … Continue reading “Gaining Weight Changed My Life? Kris’ Success Story”
Remember sack lunches growing up? You’d unroll your brown bag to find a white bread PB&J, maybe a fruit cup, a squeezable neon green beverage. And if you got a prepackaged snack cake, you were the envy of the rest of your lunch table. These days, we want our kids to have healthier choices while they’re at school or daycare, and we want them to enjoy their food, too. Enter bento boxes, the fun way to serve a healthy, satisfying, and fun lunch on the go. What Are Bento Boxes? Bento boxes originated in Japan as a way to take lunch during the workday or school day. They typically have separated sections for a larger main course with smaller sections for sides. Today, you can find bento boxes in any configuration you can dream up: toddler-sized, grown-up sized, stackable, leak-proof, sections for hot and cold food … the possibilities are endless. The days of boring kid lunches are over. There are endless combinations for fun bento boxes for kids (and adults alike) for lunches, snacks, and everything in between. Use whatever sized containers make sense for your child (smaller for younger kids, larger for older kids) and pack accordingly. Below are some ideas for the best bento boxes that even the pickiest of eaters will enjoy! Bento Tips The best part of bento lunches is that there are no rules. But a few tips can ensure that you get the most out of your lunchbox efforts. Bento lunches should be: Balanced. To be filling, you’ll want to include protein and fat, with an amount of carbohydrates that fits into your current plan (less for keto, more for Primal). Packable. Make sure your lunch will hold up for a few hours. Will your contents turn to mush? Will your food items taste funny at room temperature? Will the box you pack in the morning make it until lunch? (Those sashimi bento boxes look pretty, but to avoid foodborne illness they’re meant to be eaten right after you assemble them.) Beautiful. Traditional bento boxes combine a variety of colors and shapes to make a visually striking eating experience. Kids’ (or Grown-ups!) Bento Box Lunch Ideas Use these as inspiration to kickstart your creativity. Picky eater tip: if you’re introducing a new food, be sure to include a food they like along with it! Chicken Salad Lunch Kit Chicken Salad, Homemade Almond Crackers, Grass-fed Cheese Cubes, Baby Carrots Sliced Cucumbers Chicken Salad Recipe Ingredients 1 lb. shredded chicken 1/4 cup avocado oil mayo 2 tbsp. Primal Kitchen® Dijon Mustard or Spicy Mustard 1/3 cup minced apple 3 stalks minced celery salt and pepper Directions In a bowl, combine all of the ingredients together. Season with salt and pepper to taste. Deli Lunch Ham, Salami or Pepperoni, Cheese Sticks, Baby Peppers, Hard Boiled Eggs, Sliced Apple, Primal Kitchen Creamy Ranch Dressing This is a perfect lunch plate that can be made ahead of time. For tips on making the best hard and softboiled eggs, … Continue reading “DIY Kids’ (Or Grown-up!) Bento Lunch Ideas”