Sunday, December 31, 2017

Weekend Link Love — Edition 484

weekend_linklove in-lineResearch of the Week

Increasing cholesterol synthesis gene expression restores the walking ability of mice with multiple sclerosis. Too bad they’ll all keel over from heart attacks, no doubt.

In terms of cancer risk, nicotine inhalers are way safer than e-cigarettes, e-cigarettes are way safer than tobacco vaporizers, and tobacco vaporizers are way safer than cigarettes.

New Primal Blueprint Podcasts


Episode 205: Jason Leapai and Jason Sakorsi: Host Elle Russ hangs out with Jason and Jason, hosts of The Savage Podcast. The Jasons are big nature-lovers, true outdoorsmen, lifelong martial artists, and committed Primal eaters.

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

What could have been an interesting discussion—should you cook with olive oil or coconut oil?—ends up a one-sided screed against saturated fat.

For the second straight year, U.S. life expectancy has dropped.

Media, Schmedia

I admire Rahul Verma’s efforts to fight the Westernization of the Indian diet, but he should really read Dr. Ron Sinha’s South Asian Health Solution.

A 63-year-old British man found himself enmeshed in a months-long battle with uncontrollable prostate orgasms after buying a special butt plug to nurse his infected prostate back to health and taking Cialis to heal a UTI. I’m sure those were the reasons.

Everything Else

An artificial pancreas that metes out insulin as-needed, even during HIIT.

Knowing back pain’s mostly in the head is often the only way chronic back pain sufferers can improve.

When to start collecting social security benefits.

Things I’m Up to and Interested In

Pretty incredible study result: In treatment-resistant depression, psilocybin increases the amygdala response to emotional faces, the opposite of what SSRIs do. SSRIs blunt negative emotions; psilocybin (with psychological support) help patients face and work through them.

Blog post that got me thinking: Excessive heavy lifting is unnatural!

Concept I’m pondering: Do schizophrenics have a better grasp on objective reality?

Podcast I enjoyed: Nina Teicholz on Joe Rogan.

Miscellaneous news I found interesting: Flight crews are exposed to more radiation than anyone else.

Recipe Corner

Time Capsule

One year ago (Dec 31– Jan 6)

Comment of the Week

Sounds like you have some skin in the game.

– Nicely done, Nocona.

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Week In Review

Piggybacking on my year in review, here’s what we did this week! Mazen was home from school, and we had fun trying out some of his new Christmas presents. And while he concentrated on Legos, I organized closets! I’m planning a whole post about those : )

We ate a lot of omelets because of the two dozen fresh eggs we were given for Christmas. Peppers, cheese, jalapeños.

I also snuck in a few smoothies. (Loving our Zuo planter my sister got for our wedding!)

I built M’s new Paw Patrol mountain. Santa thought this one came out of the box assembled. The elves dropped the ball on that one!

I was scolded for winning at Connect Four and told to “STOP THINKING” on the next round. :mrgreen:

Thomas brought me a Gobbfather from Ivy Provisions for lunch one day. GAH this was good! I had a salad the next day, and a smoothie from ACAC another!

We created comic books based on Captain Underpants. How cute are his drawings?

Mazen FaceTimed me from inside the family room trunk – LOL!

Lego mania:

Those moustaches sure were worth their weight in gold! And we liked the new Go Oink game.

For dinners we had leftover Christmas pizza with a pear and feta salad…

…Mona Lisa Pasta meatballs in sauce, leftover macaroni, and more salad.

And lastly – taco salads!

The games continued at bedtime. Thomas bought Mazen a UVA basketball goal and Mazen’s Duke cheerleader had fun taunting them!

Moms will go to all lengths to get those teeth brushed every night, including chasing the child into a tent!

Even Gussie had a fun week – he was smothered in kisses during girls night! Doesn’t he look like the happiest dog in the world?!

HAPPY NEW YEAR’S EVE!

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Saturday, December 30, 2017

What I Ate In A Day – Legoland Edition

Hi, friends! Happy New Year’s Eve eve! I’m so excited to ring in 2018, especially since we’re off to a wedding tomorrow night and it’s our second totally kid-free night since Quinn was born. We’re staying at a hotel in Boston! Woohoo! And, truthfully, our first night away from Qman was a bit of a bomb because I barely saw Mal, so we’re really excited!

Last week, we treated my family and Papi (Mal’s dad) to a day at Legoland (Quinn’s favorite place ever) followed by lunch. I know you guys love a good “what I ate in a day” blog post, so I decided to snap my eats from the day to share on CNC. I mean, I love seeing what other people eat too because it gives me fun ideas for my own meals and snacks, so I hope mine do the same for you! Ok, let’s get started with breakfast!

BREAKFAST: Breakfast sausage (Trader Joe’s brand) with half of a roasted sweet potato with peanut butter and cinnamon on top + an iced coffee with Churro protein powder, collagen, and coconut creamer (also Trader Joe’s brand). Mmm! Such a tasty combo!

After breakfast, it was off to Legoland, and I took my iced coffee to go!

Yayyyyyyyy! Qman was so pumped!

Mal was too! 🙂 I love that he’s such a kid at heart and, obviously, an awesome dad.

Quinn had such a fun time playing with his cousins!

After a fun morning at Legoland, we took a quick walk over to Tony C’s for lunch, which was a great place for kids. It was big and open with a decent kid’s menu with some healthy options and the staff was super friendly. Also, unrelated, please note the napkin on Quinn’s lap. How cute is that?! He only ate 5 or 6 bites of apple and milk for lunch, but it’s still cute! 🙂

LUNCH: A glass of wine + grilled salmon and roasted Brussels sprouts with pancetta.

I had such a craving for Brussels sprouts, so this meal definitely hit the spot!

After lunch, we got down to business opening Christmas presents! (My family wasn’t able to make it for Christmas Day because of the weather, so we moved our celebration.) Quinn loved the Batman slippers and Batman light-up watch from Grandma!

SNACK: Holiday short breakfast cookies from my mom. I think I had about 5 or 6 cookies. Anyone else love these? Growing up, we ALWAYS had them around Christmastime. They remind me of my childhood so much, so I love that my mom gave me some for Christmas this year. They’re still as delicious as I remember, especially when dunked into a glass of milk!

After opening presents, we said goodbye to everyone and headed home. Quinn was exhausted from a busy morning, so he went down for a nap, so I broke out my laptop to get to work. While working, I had some Harvest Blend Herbal Tea (my fav) and Peanut M&Ms.

SNACK 2: A mug of tea + at least 3 or 4 servings of Peanut M&Ms. I’d probably even say closer to 5 because I have NO CONTROL AROUND PEANUT M&Ms.

After eating one zillion M&Ms, I figured I should eat a healthy dinner, so I had a few slices of cauliflower pizza and called it a night. Just kidding, I had a glass of wine, too. Tis the season!

DINNER: Cauliflower pizza + a glass of wine.

Question of the Day

What do you have planned for New Year’s Eve? 

P.S. Nike is having an awesome clearance sale from now until Jan 4. Take an Extra 25% Off Sale Styles! Discount automatically applied at checkout. I did some shopping during nap time today and saved nearly $100! If you want to update your workout wardrobe in the new year, definitely check it out! So many good deals!!!!!!!!!!

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Keto Blueberry Muffins

PrimalThese keto-friendly muffins are hands-down one the best gluten-free, low-carb muffins out there. Even with only a trace of sugar per serving (sweetened with stevia), these muffins really taste like a treat worth getting out of bed for. They’re fluffy and moist with a smooth cake-like texture, proving once and for all that you don’t need white flour, sugar, or a long list of not-so-natural ingredients to make a genuinely delicious muffin.

The main ingredient list is short: almond flour, egg, butter and whipping cream, plus the necessary salt, baking soda and baking powder. A little almond extract and liquid stevia add flavor and sweetness, but honestly, you can omit sweetener entirely and the muffins still turn out great—especially, if fresh blueberries are added.

This keto muffin recipe can be used as a base for whatever type of muffin you crave. Use vanilla or another extract for flavor, add cinnamon, use a different type of fruit…heck, turn these muffins totally savory by adding little bits of bacon. Now that’s an idea worth heading back into the kitchen to try…

Servings: 9 muffins

Time in the Kitchen: 30 minutes

Ingredients

ingredients

  • 2 ½ cups finely ground almond flour (280 g)
  • ¼ teaspoon baking powder (1.25 g)
  • ½ teaspoon salt (2.5 g)
  • 1 egg
  • ¼ cup unsalted butter, melted and cooled to room temperature (60 g)
  • 3/4 cup heavy cream (180 ml)
  • 1/4 teaspoon almond extract (1.25 g)
  • 4 drops liquid stevia (or less)
  • ½ teaspoon baking soda (2.5 g)
  • ½ cup fresh, small blueberries (optional) (70 g)

Instructions

Primal

Heat your oven to 375 °F/190 ºC and line a muffin pan with 9 liners, or use a silicone muffin pan.

Whisk together almond flour, baking powder and salt.

In a large bowl, whisk together butter, heavy cream, egg, almond extract, stevia and baking soda until smooth.

Combine the almond flour mixture with the bowl of wet ingredients, stirring gently to combine. The batter will be thick.

Spoon the batter into the muffin tin, filling the cups almost to the top (this recipe makes 9 muffins).

Bake until the muffins are lightly browned on top and a toothpick inserted into a muffin comes out clean, about 16 minutes. Allow muffins cool for 10 minutes in the pan before eating.

For optimal freshness, store these keto muffins in the refrigerator.

Primal

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Clean Eating New Year’s Eve Good Luck Foods

Ever wonder if there are any clean eating new year’s eve good luck foods? Wonder no more!

“Traditional foods” mean different things to different people. There are so many customs out there that… Read more →



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Friday, December 29, 2017

From Skinny Fat to Healthy Fab!

It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

 In the past, even though on the outside I was British size 8 (American size 0) on the inside I was skinny fat with numerous health problems. I was sick of feeling sick all the time. Constant migraines, bloating, cold after cold, yeast infections, low energy levels and lack of concentration. were all I knew at that time. In fact, I was most probably on my way to become another victim of modern diet type 2 diabetes. Finding the Primal/paleo/keto way of living allowed me to reverse all my health problems.

Currently, I live in Shanghai, but my journey began in Poland in a small village next to the Baltic Sea. I was fortunate enough to be raised in a pollution free environment and on organic produce from my Granny’s farm. Sadly, my Granny stopped raising animals and growing her own vegetables when I was 15, and that’s when my family and I discovered processed food, coated in vegetable oils and sugar.

My favourite food to eat became chocolate, and because I’ve never struggled with weight I felt invincible and thought it was O.K. to eat it in unlimited quantities daily. I was also a carb addict, eating so called ‘healthy’ foods. My breakfast consisted of cappuccino and croissant, followed by freshly squeezed orange juice. For lunch, I would often opt for a sandwich (made out of ‘healthy’ whole grains, of course!), a pack of crisps and a chocolate bar. For dinner, I would have homemade pasta or a rice dish cooked in vegetable oils. I would often end my day with a dessert or a piece of fruit and a glass or two of wine. This high carb and sugar diet left me hungry, so grazing throughout the day on chocolate and fruits to sustain my energy level was also a daily occurrence.

Being too preoccupied with studying, working, partying, drinking, toxic relationships, traveling and staying up late throughout all of my teens and twenties, I failed to consider what was going on inside my body, my spirit, and my soul. Finally, in my late 20’s, I hit rock bottom with all sorts of health issues. This desperate “aha” moment brought me to the Primal Lifestyle. I finally realised that my dress size had nothing to do with health and simply being skinny didn’t equate to being healthy.

During this time my father was also diagnosed with malignant gastric cancer, which left me devastated and confused about the lifestyle my family and I were leading. I took this moment as a very loud wake-up call and decided to embark on a journey that would heal my broken relationship not only with food but also my soul.

For the past three years I have been studying, researching and experimenting with the healing properties of different foods, essential oils, and relaxation techniques. Thanks to my newfound application to a healthy lifestyle, I managed to overcome my health challenges. During my healing journey I had to restore my insulin sensitivity, treat my leaky gut, and cure my insomnia. Staying away from my best ‘friend’ chocolate and other man-made carbohydrates, such as bread, pasta, chips, cookies, and cutting out refined sugar including ‘natural’ sugar like honey wasn’t easy, but these were the first steps I needed to take.

Luckily, I just happen to love food and was eager to bring everything I learnt about nutrition into the kitchen and create new meal plans without sacrificing the flavour. The food I make nowadays is gluten-free, vegetable oil-free and sugar-free, and it tastes scrumptious. When choosing ingredients for my meals I focus on locally grown, organic vegetables and grass-fed meat. I love to cook using coconut oil, real butter, ghee and plenty of anti-inflammatory herbs and spices. Through the healing properties of food and daily yoga practice I overcame my health problems. This new lifestyle changed the way I look at food, stress, relationships and exercise.

Of course, these changes didn’t come easily, and I met a lot of resistance—surprisingly mostly from people who I thought, at that time, cared for me the most. This new lifestyle among other things brought changes to my social life, some of which were too big for some of my ‘friends’ to handle or understand. Instead of happily going out for late nights drinking, all I wanted to do was to be active during the day and go to bed at 9 p.m. with my favourite book.

Izabela_FullMy true friends were happy to meet up, go hiking or play other sports and then make a paleo dinner together, something I really appreciate to this day. Now I understand that having a lot in common in every relationship is key, as without it love or friendship will naturally fizzle out.

“Don’t die with the music still inside you,” is one of my favourite quotes by Wayne Dyer. This journey made me rediscover parts of me that I thought were lost forever and gave me the courage to embrace the music within and get to know the person I truly am.

Now as a Primal Health Coach, my mission is to empower women to become the best versions of themselves by offering guidance through the journey to physical, emotional, and spiritual well-being. The Primal way of life has nourished my body in all the right ways and made the best quality of life possible.

Izabela Misiuk, Primal Health Coach, ThriveInShanghai.com

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