Monday, July 31, 2017

River Romp

Sunday, Sunday. You were wonderful!!

I had coffee, eggs and Mas toast for breakfast topped with butter and jam.

I hit up the grocery store, did some household chores, and had grilled cheese and tomato for lunch with Thomas’s mom. She brought over the most beautiful flowers from her garden, and she made this arrangement with a crock from my porch and some hydrangeas I had just bought at the store. I am obsessed with this on my table!

After lunch, Nona took us out for an ice cream cone!

Sunday afternoon, Thomas and I took Mazen out to the river for a romp around and some fishing! We met a handful of friends there, and we had a total of five dogs, nine grown ups, and two kids.

Tackle box in hand, Mazen was excited!

T taught him the basics (and me too!). I even had a bite!

The boys went swimming, and I waded in to my knees. I am not the biggest fan of murky water eek! Gus, however, LOVED the river. He and the other dogs wore themselves out fetching balls and sticks!

Spy them?

That evening we made tacos for dinner. A taco salad for me!

We cooked grass-fed beef with peppers and served that with tomatoes, lettuce, cheese, jalapenos, hot sauce, sour cream and a handful of Red Hot Blues. Glass of wine because I wanted to soak up every minute of the weekend!

How did you spend your weekend?

The post River Romp appeared first on Kath Eats Real Food.

from Kath Eats Real Food

Dear Mark: Keto Reset Eating Plan, Better Weight Scales, PB Fitness Carb Requirements, and the Best Fish Sauce

Inline_Dear_Mark_07.31.17For today’s edition of Dear Mark, I’m answering/addressing four questions/comments. First, will my new Keto Reset book provide detailed meal plans or vague recommendations? Second, is there a better weight scale than the scale? Mathieu thinks there is, and I agree. Third, if you’re doing the Primal Blueprint Fitness program, do the recommendations I made in the Crossfit and carbs posts apply? And fourth, what’s the best fish sauce?

Let’s go.

First, Vee asks:

I’ve read the article above [Definitive Guide to Keto], and quite a bit of the comments below, but what I would like to know is just how detailed is this book going to be? I’m one of those people who need a plan laid out with measurements, not with eat this per so much per lean body mass, etc. I need amounts like tsp, tbsp, cups, oz, etc. Also, I pre-ordered Dr. Mercola’s book, Fat for Fuel, and was completely disappointed when I got it. i thought there would be a definitive plan to follow, but I shut the book, never to look at it again when I read about all the testing he suggested on a daily basis,as well as many blood tests that he suggested in addition to that, as well as ‘keeping your doctor apprised’ of what you’re doing. Huh? I avoid doctors as much as possible except in emergency situations, pretty much I need to be unconscious to go. (many bad experiences with MDs), so I was very disappointed with his book – drs. pretty much just throw RX drugs at you if you have a “medical” condition, so the best thing I can of is try to take care of myself thru diet, exercise, and relaxation.. I just don’t feel that eating should be so darned complicated. Making a short question long, does your book have a detailed eating plan so I can easily come up with menus I’d like to follow?? Thank you!

Oh, yeah. I include not just one, but two 21-day meal plans. Each is incredibly detailed.

The first is for the 21-day metabolism reset—which helps you build the necessary metabolic machinery to make keto work better and go more easily. The second 21-day plan is for actually going keto—for getting into and staying in nutritional ketosis. Both remove the guesswork. If you eat the food and follow the recipes and portion recommendations, you’ll hit the macronutrient ratio that results in ketosis (for most people).

While you very well could stick to the 21-day meal plans laid out in the book for the rest of your life, I’d urge you to branch out a bit. You might want to adjust your level of ketosis to include more carbohydrates and protein. You might want to pick up a new sport or attempt a new physical challenge that requires a different macronutrient ratio. You might get tired of the same meals. Basically, you should be able to adjust on the fly depending on what you need out of your body. My upcoming book provides that information, if you’re willing to give it a shot.

Stay tuned for it. It sounds like it’s exactly what you’re looking for.

Mathieu made a great comment that I had to build upon and support with evidence because I think it’s so important:

That’s also why the best weight scale is a mirror ?

Or a belt. Or a tape measure. Or that one article of clothing you’ve been trying to fit into.

People may think Mathieu and I are being flippant, but we’re not. Subjective impressions are often more reliable and representative of a person’s health than objective measurements. Take apparent age based on facial appearance—it’s a better predictor of health and longevity than objective biomarkers.

Brandi asked:

Mark, this was a GREAT post. I’m wondering how or if this advice applies to those of us that are doing the Primal Blueprint’s regular type of strength + sprint training combo – i.e., a PEM 2x per week plus a sprint session 1x every 7-10 days, plus low-intensity activity every other day. Does the “highER carb / lowER fat” on PEM / Sprint days apply for those of us NOT engaged in HIIT? Guess I’m wondering if all training session days deserve this consideration, or if it’s just applicable for CF’ers and folks engaging in HIIT. Signed, Legitimately Scared of Carbs…

There’s a big difference between true sprints (where you’re achieving full or close to full recovery in between sprints), HIIT (where you keep rest periods short to promote endurance adaptations), and strength training.

You can sprint quite effectively on low-carb, especially if you stick to shorter sprints (10 seconds and under). At that length, you’re primarily hitting the ATP-PC pathway. That’s when you convert the creatine phosphate stored in the muscle directly into ATP. It doesn’t last long—we can’t store much creatine phsophate at once—but it produces incredible power and refills rather quickly with adequate rest. Longer sprints will start really tapping into the glycolytic (sugar-burning) pathway.

Lower-rep, higher-intensity strength training with longer rest periods is also very effective on low carb, as it, too, primarily targets the ATP-PC pathway and allows sufficient rest to replenish it. Higher-rep training will veer into glycogen-burning. Intensity matters, too. High reps with moderate weight will burn glycogen pretty quick. High reps with bodyweight give you more leeway.

Low-carb is fine for the program you describe.

Gypsyrozbud asked:

Can someone please recommend a variety of fish sauce that I can get in Canada that does not have any sugar in it????

Red Boat is the best stuff you can buy. These reviewers agreeImagine this:

You, half-starved, in a daze after slamming your head during the storm that destroyed your ship, stumble down a mysterious beach chasing a scent. It rises above the usual briny rankness, reminding you of that time at the 4 AM tuna auction in Tsukiji market, where you realized “fishy” wasn’t always a bad thing. You come upon a fisherman. He’s squatting in front of a bowl of rice and dried pork, and the sun is overhead. It must be lunchtime. You bring your fingers to your mouth, miming, trying to convey hunger. He looks you over, squints, takes a drag on his cigarette, then fishes out an old mason jar full of murky liquid—homemade fish sauce—from a plastic shopping bag and splashes it over his rice. He hands the bowl over. You dig in, and it’s the best thing you’ve ever tasted.

The way that fantasy fisherman made his fish sauce is the same way Red Boat does: fish, salt, and time.

That’s it for me, folks. Thanks for reading and be sure to give you input down below. Have a great rest of the week.


The post Dear Mark: Keto Reset Eating Plan, Better Weight Scales, PB Fitness Carb Requirements, and the Best Fish Sauce appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Buyer Beware: The Dangers of Confusing Food with Supplements

Are you looking for the magic pill for weight loss, increased energy or anything else that ails you? You aren’t alone. While the draw of dietary supplements is strong and the claims compelling – don’t be fooled – these products are not the same as food. For example, a recent study identified green tea extract as a potentially dangerous ingredient. While sipping on green tea can benefit health, the supplemental form commonly found in weight loss and bodybuilding supplements has been linked to many cases of liver damage. Here are 4 other supplements that are much more dangerous than their food-based counterparts.


Why Supplements Can Be So Dangerous

Unlike foods and medications, the dietary supplement industry has very little FDA oversight. For this reason, many products sold on store shelves and online are manufactured without proper safety testing. These dangers may be the culprit for a dramatic uptick in liver disease over the last decade. Health conscious consumers are rightfully confused. When a nutrient gets attention for its health benefits, it’s logical to look for more from a supplement, but this can do more harm than good. While there is a time and place for supplements when a true deficiency has been detected, some of the most popular nutrients out there can treat your body very differently when taken in supplement form. The good news is, however, it’s spectacularly hard to eat your way into toxicity if you stick to the whole food sources.


Red Yeast Rice

Touted for its cholesterol lowering properties, this supplement has made the Consumer Reports list of 15 Supplement Ingredients to Always Avoid. Not only can it negatively affect the action of cholesterol-lowering prescription drugs, it may also affect proper function of the muscles, kidneys and liver.



Your body relies heavily on iron for healthy blood. According to the National Institutes of Health, populations at risk for deficiency include infants, children, teen girls and both pregnant and pre-menopausal women. Eating iron rich foods like dried fruits, fortified cereals, dark-meat poultry and red meat can help you meet those daily needs, while supplements can be toxic to the liver.  For this reason, if you choose to take a supplement monitor blood levels regularly and work with your doctor and registered dietitian to establish a proper supplement dosage.


Vitamin A

This essential nutrient is found in red and orange fruits and veggies as well as milk, cheese and meat. The animal based sources are known as retinol and high doses from supplements can cause skin changes, liver problems and birth defects in pregnant women.


Vitamin B6

Lots of folks reach for B vitamins like B6 to help boost energy and brain function, but the truth is only calories from food will truly give you energy and nutrients the body needs. Large doses of B6 can lead to nerve damage when taken for long periods of time. Since this nutrient may appear in many different supplements, it’s vitally important to take inventory of all the supplements you are taking. Vitamin B6 can be found in a wide variety of foods including chickpeas, chicken, potatoes, cottage cheese, nuts, raisins, tofu, rice and watermelon.


Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

*This article was written and/or reviewed by an independent registered dietitian nutritionist.

from Healthy Eats – Food Network Healthy...

Email Spoofing

A spammer has sent emails spoofing our email — they appear to come from but do not. See for a description of what happened. We have updated our SPF/DKIM settings which should prevent any further receipt of this …

Read more »

The post Email Spoofing appeared first on Perfect Health Diet.

from Perfect Health Diet

Fresh Summer Weekend Meals

Hello, my friends! We had such a nice weekend. It started with some gray skies and rain and ended up being totally gorgeous early-fall weather. The break from the heat and humidity of July was nice!

On Friday night we had a nice dinner at home with capresé salad from our garden (home-grown tomatoes and basil) and mini burgers on the grill.

I went past Great Harvest and picked up Spinach Feta rolls to use as buns. And we used Mini Babybel for the perfect little cheese topper to our sliders!

Thomas and I watched the movie Split that night. I liked it a lot up until the ending!

Saturday morning, Mazen was up early, which was a good thing because I needed to be up for 8am ath con. I had coffee and toast and went to the gym for Bradley’s class. I really do love going to ath con on Saturday mornings!

Back home, I had a Juice Laundry Strawberry Chia Pudding for second breakfast.

Saturday morning vibes:

Mazen spent the afternoon with Matt, and T and I went out running errands. First stop was Zoe’s Kitchen for a quick lunch. I love their salmon kebobs!

Late afternoon I intentionally relaxed in the hammock for a bit. I dozed off too. It was a glorious way to spend a Saturday afternoon!

We met some friends for drinks at The Local that evening, right when the clouds parted and the sunshine came back out.

And then we had an awesome date night at Mas! Thomas’s sister in law works there, and we always get the royal treatment. Favorite bite of the night was those stuffed squash blossoms on the top left. And the homemade rye bread!!

We brought some of the bread home and had it for Sunday breakfast.

Sunday activities TBA next post!

The post Fresh Summer Weekend Meals appeared first on Kath Eats Real Food.

from Kath Eats Real Food

Clean Eating Garden Tomato Salad Recipe

My friend plants a gigantic vegetable garden each summer. And now that I’m living close by again, she’s been delivering fresh tomatoes on a semi-regular basis. I love them! But they do go bad pretty… Read more →

from The Gracious Pantry

Sunday, July 30, 2017

Weekend Link Love – Edition 462

weekend_linklove in-lineRESEARCH OF THE WEEK

The sperm count in men from North America, Europe, Australia, and New Zealand has declined by 50% over the last 40 years.

Sperm quality is down in dogs, too.

Birthday wishes do come true, as long as you wish to increase the cake’s bacterial levels by 1500%.

Another study shows that wearing blue blocking goggles at night boosts melatonin levels, even when you use your smartphone.

Watching TV for a few hours a week might not be so bad (and may even be good) for a kid’s brain development as long as they watch and discuss it with a caretaker.

Hip thrusts are great but don’t seem to increase sprint performance.

Turns out the Canaanites weren’t killed off.

High brain iron may precipitate Alzheimer’s.


Episode 179: Thor Conklin: Host Elle Russ chats with Thor Conklin, an entrepreneur who credits his healthy paleo lifestyle as a critical co-factor in his success.

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.


How to lower your cholesterol, if you’re into that sort of thing.

This isn’t fake news.


Why Wif Hof explicitly cautions against doing his breathing techniques in or around water.

Homo erectus may have displayed human-like thinking at least 1.8 million years ago.


The overwhelming importance of conscientiousness.

DNA evidence is changing everything we thought we knew about plant and animal domestication.

How is the poke craze affecting yellowfin populations?

The first human embryos were just edited in the US using CRISPR.

It’s always nice to see a success story.


Nice take on the AHA/coconut oil controversy: From Nina Teicholz.

I hope they used avocado oil: Bob Dylan potato chips are all the rage in China.

I would have liked this guy: Japanese longevity expert who recently died at 105 had great advice for long life.

I’m glad I never got into playing football: 110/111 NFL brains were found to have evidence of CTE, the neurodegenerative disease caused by trauma.

I just did the same thing last week: Man thinks cubed butternut squash is cubed cheese, tries to return it.



One year ago (Jul 30– Aug 5)


Good stuff as always Mark I just beg you to never publish a link to an article that states eating a couple of bites of 85% chocolate every day is bad for me. ?

– Even if such a study were to come out, I’d suppress the findings with every ounce of my being, HealthyHombre.

The post Weekend Link Love – Edition 462 appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Tamari and Kombu Soft-Boiled Eggs

Inline_Tamari Egg 2Hardboiled eggs are a perfect snack, but even a perfect snack can get boring sometimes. This recipe offers a slight variation—and, oh, what a difference! A mild-flavored hard-boiled egg turns into an umami flavor bomb. This egg practically melts in your mouth, thanks to a yolk that is creamy and runny instead of dry and chalky. The soft, rich middle is a delicious contrast to the salty flavor and firm texture of the outer egg white.

Try a soft-boiled egg once, and you might never go back to hard-boiled. The change is easy to make—simply boil the eggs a few minutes less. Eggs are the ultimate Primal food source, full of protein, healthy fats, and a variety of vitamins and minerals. The more ways you can enjoy them, the better. A carton of soft-boiled tamari and kombu eggs is a healthy and easy go-to snack to keep in the fridge.

(P.S. Kombu isn’t an ingredient that’s absolutely necessary for this recipe, but it’s worth adding. Steeping kombu in the marinade extracts minerals and makes these eggs an even healthier supplemental food).

Servings: 6 soft-boiled eggs

Time in the Kitchen: 25 minutes



  • 6 eggs
  • 3/4 cup warm water (180 ml)
  • ½ cup tamari* (120 ml)
  • 2 tablespoons coconut aminos (30 ml)
  • 2 tablespoons rice vinegar (30 ml)
  • 2-inches ginger root, peeled and chopped (5 cm)
  • 1 strip kombu, broken into 2 pieces


Primal Aviary

*The saltiness of tamari can vary between brands. If your first batch of eggs is too salty, cut back on the amount of tamari used for future batches.

In a medium bowl, whisk together warm water, tamari, coconut aminos, rice vinegar, ginger and kombu. Set aside and let cool to room temperature.

Bring a medium pot of water to a boil. Use a large spoon to carefully set the eggs in the bottom of the pot.

For soft-boiled eggs, cook exactly 7 minutes.

While the eggs boil, fill a large bowl with water and ice.

When the eggs are done, set them gently in the bowl of ice water.

When the eggs are cool, peel while holding the egg underwater (this helps the shells come off more easily).

Submerge the eggs in the tamari marinade so they are completely covered. If the eggs aren’t completely submerged, try a different sized bowl or a jar, or, add more water.

Marinate the eggs in the refrigerator for at least 2 hours and up to 8 hours (after that the eggs tend to get too salty). If refrigerated, the eggs will stay fresh for about a week out of the marinade. The marinade can be kept in the refrigerator and re-used for more eggs.

Tamari Egg 1


The post Tamari and Kombu Soft-Boiled Eggs appeared first on Mark's Daily Apple.

from Mark's Daily Apple

How to Affordably Upgrade Your Fitness Wardrobe + $250 Giveaway

I’ve teamed up with thredUP to bring you this blog post. I love thredUP and have used it for years now. Try it for yourself and use code CAKE 40 for 40% off your first order!

You guys have definitely heard me rave about thredUP quite a few times on CNC in the past, so it’s no secret that I’m a huge fan and regular customer. I use it to sell like new clothing and pretty much Quinn’s entire wardrobe is from thredUP. (Not even kidding – I was on thredUP every other week when he went through a “knee slide” phase because all of his pants had holes in them, and he desperately needed new ones!) Clearly, thredUP has become one of my go-to resources for toddler clothes, especially seasonal items, like winter gear and special occasions (remember Qman’s birthday “3” shirt?), but even more so for activewear and athleisure apparel for myself. I’m always on the hunt for new cute workout gear and love scoring the best deals, so I’m excited to partner with thredUP again to bring you this post and share more of the brand’s awesomeness. Never heard of thredUP? Oh, you are in for a treat!

thredUP is a huge online thrift store that both buys and sells second clothing – but with none of the hassle! Seriously. When friends in real life ask me about thredUP, I always tell them how easy it is to use. I typically shop from my couch after Qman goes to bed and my order arrives, right to my front door, just days later. There’s even free shipping on qualified orders, if you spend more than $79, which is usually pretty easy for me to do because I just keep finding more and more awesome deals to add to my shopping cart!

thredUP resells clothing from more than 35,000 top brands and designers for up to 90% off the original retail value. Simply search by your favorite brands (like Lululemon, Gap, J.Crew, Express, Forever 21, H&M, Banana Republic, Ann Taylor, and Anthropologie) and filter by size, color, price, and style to easily find what you’re looking for. thredUP triple inspects each item by hand to ensure all the clothes are like-new, many are even brand new with tags – and they add 15,000 (!!) items everyday so there are always new finds to score!

And then there’s the selling side of thredUP, which is perfect for selling maternity clothes, workout gear, and barely used kid’s clothes – they outgrow them so fast! It’s super easy to sell on thredUP – just go online to order a free “clean out kit,” fill the bag with the items you want to sell, and pop it in the mail. thredUP takes care of the shipping! thredUP keeps you updated on the progress of your consignments (via email notifications) and then you can use what you earn to purchase clothing/accessories right from their site or they’ll send you a VISA gift card in the mail for the same amount. Personally, I’m a fan of the credit option! 🙂

Speaking of credit, I recently cashed in some of mine to upgrade my workout wardrobe with a few new pieces. Once I placed my order online, all your like-new items arrived neatly folded and packaged in thredUP’s signature polka-dot box. It’s quite exciting to receive it in the mail!

My order included six new items (all workout/athleisure clothing) from thredUP and saved a whooping $466!! Awesome, right?!

Favorite pieces from my order…

Like new Zella tank (originally $45) for $17.99

New with tags Gap Fit pullover (originally $89) for $23.99

Like new Gap Fit Active Tank (originally $54) for $16.99

Like new Marc New York hoodie (originally $238) for $50.99 <— totally obsessed! 

One of the tanks that I ordered wasn’t quite right, so I returned it to thredUP, which was a piece of cake – I just printed out a shipping label and dropped in the mail. Easy-peasy!


Here’s your chance to win a $250 shopping spree on thredUP! To enter, just leave a comment on this blog post with a link to an item that you love on thredUP. I will randomly pick a winner next week. Good luck!

In the meantime, you can get your shop on (hey, back to school) now at thredUP. They’re offering Carrots ‘n’ Cake readers a special discount! The first 100 people to use my code CAKE40 will get an extra 40% off their first order! Forty percent off, people! Hop on that! You have nothing to lose! (Applies to new US customers only. Redeemable online only. Discount up to $50).


The post How to Affordably Upgrade Your Fitness Wardrobe + $250 Giveaway appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake