Category: Recent Articles

School Lunch Ideas for Picky Eaters, Prolific Primal Eaters, and All Kids in Between

The back-to-school season is always bittersweet. Emotionally, it’s a tug-of-war between relief that the kids are returning to school, anguish that the summer is already over, and dread at the thought of having to get the kids out of the house on time every morning.

Primal parents often feel torn on the issue of school lunches. On the one hand, we generally like to control what our kids eat. On the other hand, packing lunch every morning is a grind. By my count, I’ve packed somewhere north of 2,500 lunches since my eldest started school, and I only have two kids who aren’t even in high school yet. (I just calculated this for the first time. That number makes me want to go take a nap!)

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Gluten-free Lemon Caper Chicken Recipe

The star of this lemon caper chicken recipe is a simple sauce with bold, memorable flavor. Three easy ingredients – capers, parsley, and butter, plus one secret ingredient (the brine from the caper jar) come together into a rich and piquant sauce that will have you licking the plate.

The versatile sauce pairs well with chicken breast, but if you have a little more time on your hands the sauce can certainly be served with thicker skin-on chicken breasts or thighs, a pork chop or tenderloin, a pan-seared fillet of fish or roasted vegetables.

Here’s how to make it.

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New and Noteworthy: What I Read This Week — Edition 141

Research of the Week

More flavonoids, less cognitive decline (not the first time research has found such a connection).

Natural COVID infection seems to be pretty protective against future COVID infection.

Anemia on the rise in America.

Speaking of flavonoids, fisetin (a flavonoid found in apples, cucumbers, and strawberries) reduced COVID mortality in mice.

Using math to predict divorce.

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Ask a Health Coach: Common Nutrition Myths Debunked

Hey folks! This week Erin is shedding light on the truth behind common nutrition myths – everything from the “8 glasses of water per day” rule to the benefits of longer fasts and the best forms of exercise. Got more questions? We love getting them, so post yours below in the comments section or over in the Mark’s Daily Apple Facebook group.   Jaime asked: “I always hear that I should be drinking eight glasses of water a day, but it takes a lot of unnatural effort to get close to that. Is it just me? What’s your take on the water rule?” The body has a miraculous system for preventing dehydration. It’s called thirst. So, that 8-glasses-of-water rule you’ve been trying to follow? It’s fine if you like doing it, but probably not essential. Drinking 8 glasses of water – or half your bodyweight in ounces of water – is one of the most common nutrition myths out there. It’s based on outdated guidelines from the U.S. Food and Nutrition Board that said people should consume roughly 2.5 liters of water a day (and here’s the part most people missed), the majority of it coming from food. That being said, it might be easier to eat your way to better hydration rather than guzzle it from your water bottle. Here are a few of my favorite hydrating foods if you choose to go that route: Cucumber Celery Tomatoes Lettuce Zucchini Watermelon Berries With everyone toting around their high-tech water bottles, chugging gallons of water at the gym, and gushing over their favorite filtration systems, it seems the hydration mandate has been burned into our subconscious. Conventional wisdom has us believing that if we’re not drinking non-stop, we’ll be subject to constipation, kidney stones, UTIs, and unneeded hunger (spoiler alert: if you feel hungry, you just might actually be hungry, not thirsty, like you might have heard). Instead of force-drinking your daily H2O, try tapping into these things first. Notice when your lips get dry. Or when your throat gets a little scratchy. That’s your body giving you not-so-subtle signals that you’re thirsty. Respond accordingly. Drink some water or have a piece of fruit. Heck, you could even have a cup of coffee or tea since caffeine causing dehydration is another nutrition myth. Pay attention to your conditions. Did you just come back from a long run? Do you live in a hot or humid location or at a higher altitude? There’s a good chance you need to hydrate. Use sea salt or electrolytes. Especially if you follow a keto or low-carb diet. This article has tons of great info on why it’s important. Long story short: a hydration plan is not just about drinking water.   Martine asked: “I’ve been doing keto for a while and still can’t seem to go more than 12 hours before I get hungry. Might be all the walking I do, but it sure would be nice to fast longer. Any advice?” I love … Continue reading “Ask a Health Coach: Common Nutrition Myths Debunked”

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JFW: Beginner’s Walking Routine

This is a beginner’s walking routine. A beginning beginner. If you’re starting from a full sedentary life, this is for you. If you can walk but you generally don’t “go for walks,” this is for you. You may shop in grocery stores, trundle down to the mail box, take the garbage out, walk from your car to the office, but you’re not hiking, walking to the post office, taking strolls around the block, logging 10,000 steps a day.

Make no mistake, walking is truly exercise and must be approached as such.

People who ask me how to get started with exercise are surprised when I say: Just f**king walk. That’s it. Go for a walk. Start walking. Get moving. The responses are pretty similar across the board.

Isn’t exercise supposed to be hard? Yeah, but you build up to that.

Isn’t walking too easy? Sure, and that’s the whole point of doing it.

Is walking even exercise? Absolutely. It’s the foundation of every human movement pattern. You gotta walk before you run, swim, sprint, lift, cycle, row, paddle, play Ultimate frisbee, and everything else.

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Collagen Peptides FAQ: Answering 20 Questions about Collagen Supplements

Of all the topics I write about, collagen garners perhaps the most questions. Not that I’m complaining. I’m happy to wax on about the benefits of collagen all day long. I’ve said before that I consider collagen the fourth macronutrient, and it doesn’t get the recognition it deserves. The more people who get turned on to it the better, as far as I’m concerned.

Collagen used to be abundant in the human diet, back in the days before we decided that gnawing on bones, eating the stringy bits, and boiling down the skin was “icky.” We lost a significant source of critical amino acids when we started eating the lean muscle and discarding the rest, and we’re less hearty as a species because of it. And yes, my company produces a line of collagen products, but that’s not what I harp on it so much. The opposite, actually. I started making collagen supplements because I think collagen should be on everyone’s radar, not the other way around. Frankly, I don’t even consider collagen “supplemental.” It’s food.

Today I’m rapid-fire tackling twenty questions that have come in recently. A bunch more remain in the queue, so I’m already planning a follow-up post. If there’s something else you’d like me to cover, leave your question in the comments section below.

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