Sunday, September 4, 2016

Weekend Link Love – Edition 416

Weekend Link Love

Want to run your own Primal Kitchen Restaurant? Submit your info here. If you’re a match, you’ll get access to an exclusive informational webinar on September 8th.

Research of the Week

Flavonoids fight flu.

Hypertrophy in older men depends on the number of capillaries serving their muscles.

Probiotics are probably helpful for type 2 diabetics.

Vaping acutely increases aortic stiffness.

Your dog does understand you (fMRI warning.)

Manipulating the sequence of your food intake (eating protein and fat before carbs) improves glucose control.

Paleo is good for the heart.

If we think our meat was raised humanely, it tastes better.

New Primal Blueprint Podcasts

pb-podcast-banner-133

Episode 133: Dr. Eileen Laird: Dr. Eileen Laird is an expert on autoimmune disease who’s using the paleo diet to cure her own rheumatoid arthritis. She hangs out with Elle Russ to chat about some simple tweaks you can make to your diet, lifestyle, daily routine, and mindset to improve your immune health.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Interesting Blog Posts

An easy weight-loss hack: double your veggies and halve your starch.

Neither industrial grain-based nor industrial animal-based agriculture are sustainable.

Worried? Can’t stop your racing mind? Go for a hike.

How much alcohol should you have?

Media, Schmedia

Obesity rates are actually improving in some states.

I chatted with Outside Online about fasting.

Maybe you can’t just smile your way to happiness.

As rates of opioid overdose skyrocket, the DEA decides to ban the legal alternative with the most potential to curb opioid addiction and abuse.

The Zika virus story gets scarier.

I’m all for eating more collagen, but not like this.

Everything Else

Orange juice and soda sales are down.

VR spiders to treat arachnophobia.

What playgrounds looked like a hundred years ago.

Lucy (our distant hominid ancestor) may have died after falling from a tree.

Or not.

Evolution is ableist.

A new device promises to detect gluten.

Many fruits and vegetables have more protein than you think.

What’d those reindeer ever do to Thor?

Nice tumbling, Gene. So long.

Recipe Corner

Time Capsule

One year ago (Sep 4 – Sep 10)

Comment & Pic of the Week

Boner Broth

– Boner broth.

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Apple Oatmeal Breakfast Bread

Many people know that a bowl of oatmeal is one healthy way to start the day. But why? There’s a lot of nutrition packed into that bowl of goodness, including whole-grain oats, spicy cinnamon and usually fruit and nuts on top. I set out to create a quick bread that had all the nourishment of a bowl of oatmeal — but that would be easy to slice and take with you. Here’s what I mixed up:

Oats — All dry oatmeal varieties, from quick oats to steel-cut oats, are whole grains. They are also full of fiber — soluble fiber, which has been shown to lower cholesterol when consumed in the amount of about two bowls of oatmeal per day.
Walnuts — These nuts have more of the essential plant-based Omega-3 fat AHA than any other nut. An ounce of walnuts also has 4 grams of protein and 2 grams of fiber.

Apples — In season now, apples are packed with the flavonol quercetin. This plant-derived antioxidant acts as an antihistamine and may protect against heart disease.

Cinnamon — This spice may help keep blood sugar levels in check in people with diabetes, although not every study has shown this.
Eggs — Yes, eggs. I always add an egg or two to a pot of oatmeal to make it extra creamy. In this bread, eggs are added to increase the protein and vitamin D content. If you’re not really a “morning person,” vitamin D may help improve your mood. One egg has nearly 10 percent of the daily value for vitamin D — and may help you put on a happy face at any time of day.

In order to keep the amount of added sugars lower and keep the bread moist (since sugar helps keep baked goods moist), the apples are shredded to add sweetness throughout. Honey, a natural humectant (moistener) also keeps the bread moist.

A slice of this bread with a cup of milk has 12 grams of protein, 3 grams of fiber and less than 300 calories. Slice up a “bowl” of oatmeal for breakfast on the go.

Apple Oatmeal Breakfast Bread
Makes 12 servings

Ingredients

Crumble topping:
1 teaspoon brown sugar
3 tablespoons dry uncooked oats
1/4 teaspoon cinnamon
1 tablespoon butter, melted

Bread:
1 cup (3.2 ounces) dry oats/oatmeal
1 cup (4.2 ounces) whole-wheat pastry flour or all-purpose flour
1/2 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1 teaspoon ground cinnamon
3 large eggs
1/4 cup honey
1/3 cup vegetable oil
1 teaspoon vanilla extract
1/3 cup brown sugar
2 cups (9.7 ounces) shredded, unpeeled apples (about 2 large apples)
1/3 cup chopped walnuts

Directions

1. Combine crumble topping ingredients in a small bowl; set aside.
2. Preheat oven to 350 degrees F. Cut out an 8-by-4-inch rectangle of parchment paper and place in the bottom of a 9-by-5-inch loaf pan. Spray pan with cooking spray.
3. Place dry oats into a blender and process into a flour-like consistency. Lightly spoon whole-wheat flour into dry measuring cup; level with a knife. Combine oat flour, wheat flour, salt, baking soda, baking powder and cinnamon in a large bowl.
4. Combine eggs, honey, oil and vanilla in a medium bowl; add sugar, stirring until combined. Add apples; stir until well combined. Add flour mixture; stir just until combined. Gently stir in walnuts.
5. Pour batter into loaf pan and sprinkle with crumble topping. Bake for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Per serving (1/12th of recipe): Calories 218; Fat 11 g (Saturated 2 g); Sodium 128 mg; Carbohydrate 28 g; Fiber 3 g; Sugars 14 g; Protein 4 g

Serena Ball, MS, RD, is a registered dietitian nutritionist. She blogs at TeaspoonOfSpice.com sharing tips and tricks to help readers find cooking shortcuts for making healthy, homemade meals. Her recipes are created with families in mind.



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