Category: Recent Articles
Research of the Week
Stories persuade more than facts.
Numeracy at age 4 predicts future math mastery.
Runner’s high depends on cannabinoids, not opioids.
Living near a street lamp may increase the risk of thyroid cancer. Rather specific, isn’t it?
Date seed tea increases T.
Hi folks! Welcome back for another round of Ask a Health Coach. In today’s post, Erin will be answering questions about what to cook for quick weekday breakfasts, how to end the stigma of cravings, and why we’re still teaching outdated nutrition principles in school. We love getting your questions, so post yours in the comments below or over in our Mark’s Daily Apple Facebook Group. Francine asked: “I need quick grab and go breakfast ideas. On the weekends I have time for a more elaborate meal like eggs and bacon, but what are your recommendations for weekday mornings?” I actually get this question fairly often, so I’m glad you asked. As a society, we are busier than ever. And it sounds like weekdays mornings are so busy for you that making time for a healthy, supportive meal is totally off the table. Many of my clients want super quick breakfasts they can eat on the run. Something to replace their standard grab-and-go yogurt and banana routine. My answer typically to them begins with a follow-up question like, “how fast do you need it to be?” I want to know how much time you’re planning on devoting to this pretty important act of self-care And yes, feeding yourself well is a fundamental form of taking care of yourself. When people tell me they only have a few minutes to make breakfast, all I hear is “I don’t value myself.” Somehow, they’ve decided that getting out the door or onto their first Zoom call of the day is more important than fueling themselves appropriately. They’d rather sacrifice their metabolism and blood sugar than take a few extra minutes cooking up a satiating, satisfying breakfast. Really then, it all comes down to priorities. By not making time for a proper meal, you’re essentially saying that your health isn’t a priority. Again, I get it — you’re busy!! But I’m assuming if you don’t have time to make a plate of eggs and bacon, you also don’t have time to: Stop mid-morning to look for a snack Shop for bigger pants due to added weight gain Manage diabetes or other chronic conditions Need more food for thought? A recent study showed that participants who had their largest meal at breakfast ended up losing significantly more weight than those who ate their biggest meal later in the day. Seriously though, why would you limit taking care of yourself to the weekends? Give yourself that time every day and your body will thank you. It doesn’t even require that extra much time. I’m fairly certain you can scramble a few eggs in three minutes or less. You can cook a sheet of bacon in the oven while you’re showering — or bake it in advance and store it in the fridge. You can even yank the leg off of a whole rotisserie chicken in under 10 seconds. Which leads me to another interesting perspective. What if breakfast food didn’t have to look like traditional breakfast … Continue reading “Ask a Health Coach: Quick Breakfasts, Cravings, and Breaking Down the Food Pyramid”
For most people, the push-up seems like the simplest movement of all. You get down in the prone position and use your hands to push yourself away from the ground, then lower yourself until the chest touches, and repeat. Not everyone has the strength or technique to do them, but everyone pretty much knows what a push-up looks like. There’s no real mystery around it.
How To Do the Basic Pushup
Assume the pushup position: elbows locked; hands about shoulder width apart, flat against the ground; toes on the ground; torso and legs straight, core tight; body parallel to the floor.
Lower yourself to the ground, touching your chest to it.
Push yourself back up, squeezing your pectoral muscles and completing the full range of motion.
At the top, continue until your elbows are completely locked and your shoulder blades are fully protracted.
But here’s the thing: most people are doing them wrong. Doing them wrong doesn’t just shortchange your results. It can also increase your risk of injury.
So you want to eat nutritious, delicious food without spending a fortune on groceries? I hear you. You might have heard the rumor that going Primal or paleo is expensive. Yes and no. The truth is, I do spend considerably more on groceries now than I did in my pre-Primal days. However, that’s mostly because I pay more for grass-fed, pastured, and organic options when possible, which isn’t mandatory. I choose to allocate a hefty chunk of my monthly budget to food, but I’m not convinced that eating Primally has to be way more expensive than a typical grain-based diet. Not in the big picture, anyway. Even if you do experience some supermarket sticker shock, those higher grocery bills are at least partially offset by savings elsewhere. My family rarely eats at restaurants anymore, and I don’t even know how much I used to spend driving through McDonald’s for a Diet Coke (and maybe some french fries) on my commute home from work. Also, you probably believe, as I do, that nutritious, high-quality food is an investment in your health. The money you spend now will hopefully save you money on future medical bills. The immediate savings can be impressive, too. We’ve collected hundreds of success stories from readers who were able to get off various prescriptions once they started following the Primal Blueprint. Still, I know the theoretical future savings don’t necessarily help when you’re looking at the balance in your checking account today. Never fear, there are ways to make your dollar stretch while still avoiding grains, sugar, and dodgy oils. Making the Most of the Meat Department The meat department is where you can net some of the biggest savings if you shop smart. Here’s how you do it: 1. Compare the butcher case, the prepackaged meat case, and the freezer section to find the cheapest price per pound or kilo. Don’t shy away from frozen meat, poultry, or seafood. Nutritionally, they are pretty comparable to fresh. 2. If you have freezer space, stock up when things are on sale. Check out weekly specials, but also hit up the grocery stores right after major holidays. In the U.S., for example, you can get turkeys after Thanksgiving for a steal. When buying in bulk, ask the butcher to wrap individuals portions separately—two steaks or one or two pounds of ground beef per package. Before freezing meat at home, make sure it is wrapped tightly, labeled, and dated. As a side note, if you are choosing less expensive cuts of meat, it’s probably worth it to invest in a pressure cooker that doubles as a slow cooker to get the most out of your meat. 3. Buy whole chickens, fish, and bone-in meat. Not only are they’re usually cheaper, but also, you can use the bones to make bone broth. Save carcasses, fish heads, and bones in the freezer, along with vegetable scraps, until you’re ready to start a batch. 4. Embrace offal. I know preparing liver, kidney, or … Continue reading “Navigating the Grocery Store on a Budget”
As you probably know, I’ve been working with Brad Kearns for the past dozen years to promote the Primal Blueprint lifestyle and crank out books, online courses, and even that great binge of PrimalCon retreats from 2010-2014. After we finished books like the updated and expanded Primal Blueprint 4th edition, The Keto Reset Diet, and Keto For Life, we had a sense there was nothing more to say about healthy eating and supportive lifestyle practices. Alas, as the ancestral health movement and the science and user experiences continue to grow and refine, there always seems to be more to say! Even the most devoted primal enthusiasts have room to optimize, and all of us who have taken personal responsibility for our health have more potential to influence and role model for family and friends. Two Meals A Day seems like a true breakthrough because it transcends niche dietary strategies like primal, paleo, keto and even plant-based to expand the focus beyond food choices and macros to simply eating less frequently and allowing stored body fat to become your primary source of energy. The program is simple, sustainable, stress-free, and appealing to anyone regardless of dietary preferences. The timing is great because market research reveals that “intermittent fasting” has surpassed the red hot “keto” as the top search term, and for good reason. You see, a revolution is afoot in the world of diet and metabolism. Emerging science is validating some shocking insights that will once and for all topple the long-standing conventional stupidity of the calories in-calories out model, and the resultant decades of epic fail that has been the mainstream approach to weight loss. As we roll into 2021, a confluence of great work from science leaders like Robb Wolf (author of Wired To Eat), Dr. Satchin Panda (author of The Circadian Code and promoter of the Time Restricted Feeding concept), Dr. Herman Pontzer (author of Burn and promoter of the Total Energy Expenditure theory) and Dr. Jason Fung (author of The Obesity Code, which cites dozens of studies revealing the folly of calories in-calories out), and Dr. Tommy Wood (“eat more healthy food!”) is pointing us in an empowering new direction. We now have an excellent understanding on how the body really works and can finally chart an accurate direction to achieve and maintain ideal body composition and escape from the epidemic disease patterns driven by carbohydrate dependency. Here are some bullet points to summarize the emerging science: Calories in-calories out is a myth. Fat loss is about hormone optimization, mainly through avoiding the epidemic disease pattern of hyperinsulinemia. When you eat is just as important as what you eat. Too many meals and snacks—even when choosing the healthiest foods or following ketogenic macros—will compromise fat reduction goals. Fasting is the centerpiece of a healthy dietary strategy. Immune function, inflammation control, internal antioxidant production, cognitive function, and cell repair (autophagy and apoptosisare all optimized when you are in a fasted state. Eating fewer calories and burning more workout … Continue reading “Two Meals A Day – The Diet Book To End All Diet Books”
Hello friends, Sadie Radinsky here. I’m a writer, paleo recipe creator, freshman in college, and author of the new book Whole Girl: Live Vibrantly, Love Your Entire Self, and Make Friends with Food. The book is filled with empowerment insights and advice, wellbeing practices, and 45 delicious gluten-free, paleo treat recipes—all with the goal of helping young women embrace and celebrate our every part of ourselves. I’ve been a part of the paleo community for over six years now, and Mark’s Daily Apple has always been such a huge aspect of that. So, I am over the moon to be connecting with you all today and sharing a special recipe from the book.
I would like to introduce you to Lavender-Rose Truffles. These are silky smooth, rich chocolate truffles flavored with pure lavender oil and rolled in crushed rose petals. They are exactly as luscious as they sound. This is a wonderful treat to make ourselves for Valentine’s Day (or any day!) as an act of self-love. I hope you enjoy these truffles as much as I do.