Tuesday, November 8, 2016

15-Minute Full-Body Kettlebell Workout

Hi, guys!

Here’s a quick yet high-intensity kettlebell workout that will challenge your entire body in a short amount of time. The Kettlebell Swings will get your heart rate up and engage your muscles from head-to-toe while the Sumo Deadlift High Pulls (SDHP) and Push-Ups will give your upper body a serious workout. Hey, you might just be surprised how much of a workout you’ll get in 15 minutes! Happy sweating!

15-minute kettlebell workout

Wearing: Women’s Distance Long Sleeve Running Shirt // Women’s Streaker Running Capris // Women’s Glycerin 13 <— on sale for $80! 

How to do this workout: After warming up, set a timer for 15 minutes. Start by performing 21 Kettlebell Swings. Once you finish, move immediately to the SDHP. Perform 15 reps and then 9 Push-Ups. After you’ve completed all three exercises, start at the beginning with 21 Kettlebell Swings once again. Continue to repeat the circuit until 15 minutes is up. The goal is to move from one exercise to the next without rest, but listen to your body and take breaks as needed.

Movement demo videos: Kettlebell Swings, Sumo Deadlift High Pulls, Push-Ups (or Modified Push-Ups)

 



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Vegetarian Pad Thai – Better Than Takeout!

I love eating Pad Thai, but (almost) every time I try to order it in a restaurant, MSG is already in the sauce which they can’t omit. Whoomp Whoomp! That’s why I love to make my own! I also like … Continued

The post Vegetarian Pad Thai – Better Than Takeout! appeared first on Food Babe.



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Eating Insects: No Longer a Fringe Choice

 

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Three years ago, my pal Gabi Lewis—founder of Exo, who make the best cricket protein bars on the planet—made a compelling case for eating more insects. Today, I’ll build on these arguments and, based on new evidence, offer even more reasons you should consider incorporating edible insects into your diet.

Though few people reading this consider insects anything but a novelty, for many human cultures they were (and are) staple foods. Humans have been eating insects for millions of years, starting with our distant ancestors and continuing through the present day.

Fecal fossils (coprolites) from Mexico show evidence of prehistoric consumption of ticks (evil bastards), ants, larvae, lice, and mites. Both the Bible and Koran permit insect consumption, particularly of locusts. Aristotle snacked on cicadas. The Hadza of Tanzania love wild honeycomb with bees still nestled in the wax cells.  Thailand has incredible outdoor bug markets, with baskets of spiders and crickets and dragonflies and scorpions and entire ant colonies (queen, workers, soldiers) ready to be eaten. Chapulines, stir-fried crickets in chile and lime, are my go-to appetizer anytime I visit a Oaxacan restaurant.

The squeamish are the weird ones.

It makes sense, doesn’t it? Insects are plentiful and tend to travel in bunches, particularly in tropical climates. You can grab ’em without tools or ridiculous amounts of planning and coordination. Depending on the insect, hunting it won’t get you killed (stung, maybe). They’re a relatively easy-to-obtain, difficult-to-extinguish, reliable source of animal protein. Not every eland hunt was successful, after all.

Okay, but why does this matter for the average Westerner already eating quality animal foods?

I get the sustainability argument. Insects reproduce rapidly, consume very few fossil fuels, require less water and food than cattle to produce the same amount of calories, protein, B-vitamins, vital minerals, and essential fatty acids.

According to a 2013 FAO report, broader incorporation of edible bugs could balance the worldwide food (and animal feed) supply and provide animal protein at a lower price-point and ecological footprint to those who desperately need it but aren’t in a position to eat pasture-raised, shade-grown, gluten-free beef.

Insects are clearly a promising avenue for populations who can’t afford or obtain precious animal foods. What about someone like me—who can afford and obtain high quality pastured meats?

What’s in it for me?

Entomophagy is mandible-to-abdomen eating

Eating the whole animal is the goal of most conscious meat-eaters. It’s more sustainable—no waste. It’s more nutrient-dense—you eat organs, connective tissue and muscles, not just the latter. But it’s a pain, since we buy everything piecemeal these days and not every bit is even available. When you eat an insect, you eat the whole animal. I’ve love access to grass-fed cattle the size of mice that I could pop into my mouth whole, but that’d take some serious genetic engineering. Insects (along with shellfish and small fatty fish) work for now.

Insects offer copious nutrition

In one recent study, researchers compared the mineral contents of four edible bugs—crickets, grasshoppers, mealworms, and buffalo worms—to that of good old beef. Both crickets and grasshoppers had more iron than beef, and other minerals like magnesium and calcium were more bioavailable from bugs than the same ones found in beef.

A previous overview (PDF) of the insect nutrition literature by the UN’s Food and Agriculture Organization (FAO) is worth reading. Here are some of its findings:

A 3-ounce serving of mopane caterpillar provides over a gram of potassium, half the calcium of a glass of milk, almost half the RDI of magnesium, 200% the manganese RDI, 400% the iron RDI, 100% the copper RDI, and more zinc than beef.

Most insects are extremely high in thiamine (B1) and riboflavin (B2), and a great many are high in B12.

Insects have chitin

An insect’s exoskeleton is made of chitin. If we have enough chitinase, the enzyme that breaks it down, we can convert chitin to chitosan. if we don’t produce chitinase, chitin has the potential to act like fiber. Why does this matter?

Chitosan is a cool compound. There’s very little study into it, but it may reduce cartilage destruction in autoimmune arthritis, increase fecal excretion of dioxins and PCBs (two prominent xenoestrogenic compounds) when eaten before breakfast, help people lose weight, and lower oxidized LDL.

Fiber is also helpful. If we can convert “animal fiber” (various connective tissues like cartilage and tendons) into short-chain fatty acids, I wouldn’t be surprised if “bug fiber” has similar effects.

Is it happening?

I think so.

Exo is doing very well. I’m happy to have invested in them.

The consumer response to cricket products has overwhelmed supply. People are eating it and making products out of it faster than they can make the stuff. That’s going to drive innovation.

Not too long ago, the EU released a report recommending a variety of insects, including houseflies, crickets, and silkworms, for use as human food and livestock feed. I’m not sure edible houseflies will ever catch on as human food, but otherwise it looks credible.

According to a recent survey, about a third of Americans are “interested in eating more bugs.” That number is trending upward, too. Another study found that youth, especially males with “weak attitudes” toward meat, are increasingly open to eating insects. The more concerned they were about environmental issues, the more likely they were to be on board with insects as a significant portion of their diet.

I expect some developments moving forward:

Greater realization of insects’ potential as a savory ingredient

Right now, the majority of insect flour products on the market are on the sweeter side, incorporating dates and other sweet fruits as binders. In contrast, most insects were and are traditionally consumed as salty, savory foods, like the grilled dragonflies of Bali, the fatty witchetty grubs of the Australian outback, or the spicy, salty, citrusy chapulines of Oaxaca. I think that’s the next culinary frontier for entomophagy—celebrating, rather than hiding the flavor of the bug itself.

More tinkering with insect feed

Just like chickens and pigs, the fatty acid composition of an insect depends on the fatty acid composition of its feed. If you raise a cricket on the same soy and corn garbage we give pigs and poultry, that cricket will have a ridiculous amount of linoleic acid. If you roast and grind that cricket into cricket flour, you’ll damage a lot of the fragile PUFAs.

On the other hand, if you put more thought into that cricket’s feed, you’ll be able to create better fatty acid profiles. Feed it algae, and you might boost the EPA/DHA content. Feed it more MUFA and SFA, you get a cricket higher in both fats that can withstand roasting and grinding.

Better mass-market eggs

Chickens are avowed omnivores if you let ’em, feasting on lizards, frogs, and as many insects as they can find. The ancestral environment of the chicken—southeast Asian jungles—teems with insects. Pastured chickens produce incredible eggs, and it’s not only—or even mostly—caused by all the weeds, greens, and grasses in their diet. Equally important are the insects they get to eat. Right now, non-pastured chickens might get a few grubs or mealworms as treats. It’s not enough to change the quality of the eggs.

As bug farming gets easier, cheaper, and bigger, I expect feed insects will replace a large portion of the corn, soy, and corn-and-soy byproducts that currently comprise poultry feed. And the eggs will get much better.

All in all, I expect big things. Bugs will get cheaper and tastier. Producers will get better at raising them, and the food and restaurant industries will get better at preparing them. Consumers are growing more open to the idea of eating them, so demand will rise. Growing populations will need the vitamins, minerals, fats, and protein only animal foods can truly provide, and insects will be an obvious solution.

But it’s not a foregone conclusion. As a member of the Primal community, you drive this train. If anyone’s going to get the ball rolling, it’s you all.

So get on it.

Try Exo bars.

Go down to the local Oaxacan restaurant and try the chapulines.

Find a restaurant near you serving insects.

Or order your own and start experimenting in the kitchen.

That’s it for today, folks. Now let’s hear from you.

Have you eaten bugs yet? What’s your favorite? If not, what’s stopping you?

Thanks for reading!

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The post Eating Insects: No Longer a Fringe Choice appeared first on Mark's Daily Apple.



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Smoked Sausage and Split Pea Soup

This post is sponsored by USA Pulses & Pulse Canada

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Did you know that 2016 is the International Year of Pulses? Let’s celebrate!! Pulses are the group of foods known as dry peas, chickpeas, lentils, and beans. They are super cheap (you can stretch lentils and dried beans so far!), sustainable (they have low water and carbon footprints), versatile (soups! burgers! salads!) and of course very good for you (they are packed with protein, fiber and antioxidants). Split peas are my favorite pulse. I just love their earthy taste, and they sure fill me up! If you’re looking to incorporate more pulses into your diet, join me in taking the Pulse Pledge – you’ll receive free pulse-filled recipe ideas, cooking tips and more : ) 

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This soup is made with split peas, smoked andouille, and lots of carrots, celery and kale.

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A little Liquid Smoke at the end gives it an extra punch of flavor, but feel free to leave that out if you don’t have any or can’t find it.

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Begin by cooking your sausage until it’s nice and brown. (Vegetarians could also leave the sausage out completely and simply sauté the veggies in some cooking oil.)

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Frozen garlic is one of my favorite secret ingredients. I use fresh garlic when making something that is either lightly cooked or a sauce, but I use frozen crushed garlic for most of my soups – any recipe where the garlic gets cooked. It’s so easy to pop it out of the cube and sauté away. (You could even DIY this if you wanted!)

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Next, add chopped veggies and the garlic. Add onions too if you like them!

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When veggies are tender, add split peas, stock, and water and bring to a boil. Reduce heat to low, cover, and simmer for a hour, stirring occasionally.

When an hour is nearly up, wash and tear the kale into small pieces and then add to the pot and allow to wilt through.

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If you’re using it, add the Liquid Smoke along with salt and pepper to taste. I love this stuff – it’s like a delicious grill or campfirey smell in a bottle!

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Portion into bowls and add yogurt, hot sauce, and fresh parsley to garnish.

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Smoked Sausage and Split Pea Soup

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Ingredients (4-6 bowls)

  • 1/2 pound smoked andouille
  • 1 pound split peas
  • 1 cup chopped carrots, about 2 large
  • 1 cup chopped celery, about 3 small
  • 3 cloves garlic
  • 4 cups vegetable stock
  • 2 cups water
  • Salt and pepper to taste
  • 3 cups kale, chopped into bite-size pieces
  • 2 teaspoons Liquid Smoke (optional)
  • Fresh parsley, hot sauce and Greek yogurt for garnish

Instructions

  1. Heat a large dutch oven to medium high heat.
  2. Remove sausage from casing and cook in pot until brown.
  3. Add carrots, celery, and garlic and cook for 3 minutes.
  4. Add split peas, stock, and water and bring to a boil.
  5. Reduce heat to low, cover, and simmer for a hour, stirring occasionally.
  6. Add kale and allow to wilt.
  7. Stir in Liquid Smoke, if using.
  8. Season with salt and pepper to taste.
  9. Add more water if you prefer a thinner soup.
  10. Portion into bowls and top with fresh parsley, hot sauce and Greek yogurt.
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Thanks to USA Pulses and Pulse Canada for sponsoring this post. 



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Episode 342 – Dr. Bryan Walsh – “Adrenal Fatigue” and Low Cortisol