Sunday, January 22, 2017

Seven Highlights from the Weekend

Good morning and HAPPY MONDAY to you!

How was your weekend? Ours was BUSY, but a whole lot of fun, too. We hung out with friends, got a lot of errands and whatnot accomplished, and enjoyed PLENTY of delicious food and drink. Holy cow, I feel like I need a serious detox after the weekend I had. Ha! Anyway… here are SEVEN highlights from our weekend!


Our usual “Donut Friday” turned into “Big-As-Your-Head-Bagel Friday.” Apparently, Qman was feeling a poppyseed bagel from Whole Foods instead of a donut from Coffee Shack. Hey, sometimes you change your mind, right? We also scored one of the tractor shopping carts, so it was definitely a good Friday morning!


Date night at Rivershed with the most handsome guys ever. SO MANY people recommended Rivershed to us, so we just had to check it out.


Verdict: WE LOVED IT! Seriously, we had such an awesome experience, we’ll definitely visit again. The beer menu was stellar, and the food was excellent. I ordered a bacon cheeseburger with jalapenos, and it was so darn delicious… I ended up eating the ENTIRE thing! Related: I also heard a rumor that in the summer, Rivershed has a big play area outside for kids. How fun does that sound!? We can’t wait!



Working out at CrossFit followed by a meeting with Kerrie at Whole Foods to discuss hiring another person to join our team. We have SO MANY new clients, and we need help making meal plans and growing DTFN, which, of course, is an awesome “problem” to have, so we drafted a job description and nailed down our pay structure. Here we go!!


Putting myself on a DTFN meal plan. I actually have a client with almost the exact same macronutrient goals as me, so I’m using the same plan as her this week! 🙂 BOOM.


Enjoying dinner, drinks, and SO MANY LAUGHS with friends on Saturday night. My gosh, we had such a fun time. Qman also scored a (super handsome) haircut!



Hosting brunch with friends on Sunday morning. It was so great to catch up with everyone and, whoa, there was some seriously delicious food. Mal made Chilaquiles For A Crowd (<— easy and awesome recipe), and our friends brought an epic spread of pastries from Wegmans. I pretty much tried a bite of every single one.


Dominating Sunday meal prep! I made so many delicious and nutritious foods for the upcoming week. On the menu: Garlic & Chive Hummus Chicken Salad, Broccoli & Parmesan Hash Brown Bake, Lemon Shrimp with Zoodles, and Slow Cooker Teriyaki Drumsticks from Real Food Slow Cooker Recipes. We actually made the drumsticks last week for dinner and just had to make them again because they’re sooooooo tasty (and easy)!

sunday prep day

Question of the Day

What was the best part of your weekend?

The post Seven Highlights from the Weekend appeared first on Carrots 'N' Cake.

from Carrots 'N' Cake

Weekend Link Love – Edition 436

weekend_linklove in-lineRESEARCH OF THE WEEK

True psychopaths aren’t all that bright.

The evolution of short sleep duration in humans may have left us vulnerable to Alzheimer’s.

The link between the gut and hypertension.

Farmed salmon is losing omega-3s.


Episode 152: Dr. Cate Shanahan Part 2: Dr. Cate and host Brad Kearns continue the conversation from last week.

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.


Are you spending the fitness you’ve accrued?

The case for sous vide ping pong balls.

Turmeric and fish go awfully well together.

Does a ketogenic diet increase the risk of malignant melanoma? It depends on what kind of fat you use to make your ketones.


The potato industry sets its sights on the ancestral health community. Haven’t they read our posts on resistant starch?


These jets don’t lag.

Stephan Guyenet responds to Gary Taubes regarding sugar and the U.S. government’s role in the obesity crisis. Then an engineer named Vicente responds to him.

What Neanderthal ancestry means for us.

New weight loss hack: salmon sashimi.

Will tech finally conquer health care?

How Iceland curbed teen substance abuse.


Upcoming online summit where I’m presenting: The Autoimmune Revolution Summit. If you have any interest in learning to treat autoimmune conditions with lifestyle and dietary practices, sign up today for the free event.

Contests with upcoming deadlines: Make a Primal Blueprint Recipe Video (Jan. 22 at midnight PDT), Grokpose for $1000 (Jan. 22 at midnight PDT), What’s in Your Primal Kitchen? (Jan. 22 at midnight PDT), Share Your Success Story (Jan. 22 at midnight PDT). 

Video I can’t describe any better: Man destroys yellowjacket nest with bare hands.

Interview I did: Discussing the books that most impacted (and impact) my life with The Reading Lists.

Proof the future is now: In-vitro fetuses growing better in the presence of techno music.

Concept I found fascinating: Sex as biological communication.



One year ago (Jan 22-Jan 28)


Thank you for the suggestions which “freak the neighbors out.” The courage and willingness to do this are (I say very sincerely) maybe the biggest foundation stone to getting healthy. Thanks again

– I completely agree, Cynthia Weitzman. I’d even extend that to “doing anything meaningful.” Without being willing to look silly or frighten others’ sensibilities, you’ll miss out on too much.


The post Weekend Link Love – Edition 436 appeared first on Mark's Daily Apple.

from Mark's Daily Apple

Vermouth is New Again

If you ever snuck a swig from that dusty bottle of vermouth in your grandfather’s liquor cabinet, you may have decided vermouth is not for you. But it’s time to give vermouth another taste. Not only is the herbaceous cocktail ingredient totally on-trend, but the low alcohol-by-volume (ABV) of vermouth makes it a low-calorie sipper to help keep your healthy new resolutions.

A fortified wine (yes, it’s a wine,) vermouth begins as red or white wine, that is then fortified with brandy. Up to 40 botanicals are also added to make each brand a unique cocktail-in-a-bottle. Botanical aromatics range from cinnamon, cardamom and anise to grapefruit floral and rhubarb.

‘Vermouth’ comes from the German word Wermut, meaning wormwood, and was originally created for its medicinal properties. Bitter, aromatic wormwood remains a signature ingredient in most vermouths, however subtle. Sipping a vermouth aperitif or digestive is popular way to enjoy it. Of course, it’s also essential in the Negroni and the gin martini – shaken, not stirred!

There are three basic categories of vermouth:

Along with the sub-category of extra-dry, dry vermouths begin as white wine and are not sweet. They often contain flavors of fresh green herbs, fennel, nutmeg, bitter orange, lemon, grapefruit and light floral. A popular brand is Noilly Prat Original Dry.

Sweet Blanc
These vermouths also originate as white wines and have a touch more sweetness than dry, however, they are not sweet sippers. Blancs are aromatized with tart apple, citrus, stone fruit blossom, elderflower, thyme and toasted butter. Look for Dolin Blanc.

Sweet Rosso/Red
With beginnings as red wine, these sweeter bottles contain rich aromas of cola, cinnamon, prune, spice, licorice and vanilla toffee. Martini & Rossi’s Rosso is popular.

The perfect cocktail is usually a balance of sour, sweet, strong and mild. As a component in a drink, vermouth knits everything together. Just an ounce tames the fiery alcohol in a crafted cocktail and bridges to other ingredients such a bitters and citrus.

Vermouth is a refreshing way to cut calories too: Since the 15-20% ABV of vermouth is much lower than that of 80-90 proof liqueurs (33-35% ABV,) try replacing some of the higher-octane alcohol in your favorite drinks with flavorful vermouth. For comparison:

1.5 ounces of 16% ABV (32-proof) vermouth contains about 70 calories vs. 1.5 ounces of 45% ABV (90-proof) liquor contains about 120 calories.

Just don’t do what your grandpa did and leave that bottle to collect dust in the cabinet. Vermouth must be stored in the refrigerator. Like other wines, it oxidizes; however, not as fast, thanks to fortification. Dry vermouths last only about three weeks refrigerated, blancs about a month and reds last a little over a month. An older bottle won’t turn to vinegar, it just tastes ‘less-than-fresh;’ so use it as aromatic way to cook seafood or in sauces.

Luckily, many vermouths come in half bottles (375 mL) and quality can be found in the $10-16 per bottle price range.

Here are a few of our favorites to try with a splash of soda water and a twist of orange/lemon/grapefruit, so you can taste all the nuanced flavors:

La Quintinye Vermouth Royal Rouge ($16) French. A deep amber, red color with caramel, burnt vanilla and warm spiced notes, which evolve to a long-lasting finish. Made from a selection of 28 plants.

Vya Extra Dry ($16) Californian. Magnificent floral, with angelica and lavender herbs; sweeter than most. Begins as orange Muscat wine using old European winemaking techniques.

Carpano Antica Formula  ($15) Italian. Vanilla and great big cherry flavors for a cherry-forward Manhattan, should you choose. First invented in 1786 in Turin.


Serena Ball, MS, RD is a food writer and registered dietitian nutritionist. She blogs at sharing tips and tricks to help families find healthy living shortcuts. Follow her @TspCurry on Twitter and Snapchat.

from Healthy Eats – Food Network Healthy...

Balancing the Microbiome for Optimal Health

This is a guest post by BFF Cafe, a local paleo friendly restaurant in Reno, NV


Lately there has been a lot of buzz in the medical and nutrition communities about the human micro-biome. Some are even saying that this new science proves that we have evolved past the need for a paleo diet. I say let the science speak for itself.

The human micro-biome is the collection of trillions of microbes living in and on the human body. The bacteria in our micro-biome outnumbers human cells 9:1 and have 100 times as many genes as the human genome. (1) This is important because science has proven that the micro-biome influences everything from weight, metabolism, brain chemistry, mental health, emotions, personalities, and even our risk for some cancers. (2, 3, 4, 5)

Our micro-biome is able to adapt to different foods quickly (8). This is contradictory to the paleo school of thought.  Even though these gut microbes may adapt quickly, we cannot ignore other reactions to food, such as the inflammatory response well documented from eating grains (as in celiac disease). Grains are also linked to food sensitivities, autoimmune disorders, depression, and continue to be implicated in many other diseases in the latest literature. (6, 7)

The current research regarding our micro-biome is absolutely fascinating. When we have an imbalance in our micro-biome it is known as a condition called dysbiosis. Dysbiosis is associated with many aspects of modern day western living; from stress, to the use of hand sanitizers and overuse of antibiotics. This is where our ancestors got it right. Much of the research has proven this. The studies show that when germ-free, lean mice received a transplant of gut microbes from an obese specimen, they quickly gained weight without increased food intake. (2) Now we know the cure to permanent weight loss and over all improved health. It’s as simple as changing our own micro-biome. The way to do this is to support our gut health and lower inflammation. This can be done by changing our diet in the following ways:

Avoid the following:

  • Pasteurized Dairy
  • Grains and other refined carbohydrates
  • Added sugars
  • Trans fat and Vegetable oils
  • Most processed food

Eat more of the following:

  • Bone Broth
  • Fresh fruits and Vegetables
  • Fermented food that are rich in probiotics
  • Healthy Fats
  • Wild caught fish, grass-fed meat and cage-free eggs


There is no denying the modern western diet is flawed. It is making us fat and sick. Now we have more evidence than that we need to get back to our roots and eat to nourish our body and promote health. It’s time to simplify nutrition again and begin to heal from the inside out.



(1) Gill SR, Pop M, Deboy RT, Eckburg PB, Turnbaugh PJ, Samuel BS, et al. Metagenomic analysis of the human distal gut microbiome. Science. 2006;312:1355–9.

(2) Ridaura VK, Faith JJ, Rey FE, Cheng J, Duncan AE, Kau AL, et al. Gut microbiota from twins discordant for obesity modulate metabolism in mice. Science. 2013;341:1241214.

(3) Goodrich JK, Waters JL, Poole AC, Sutter JL, Koren O, Blekhman R, et al. Human genetics shape the gut microbiome. Cell. 2014;159:789–99.

(4) Luna RA, Foster JA. Gut brain axis: diet microbiota interactions and implications for modulation of anxiety and depression. Curr Opin Biotechnol. 2015;32:35–41.

(5) Kleiman SC, Watson HJ, Bulik-Sullivan EC, Huh EY, Tarantino LM, Bulik CM, Carroll IM. The intestinal microbiota in acute anorexia nervosa and during renourishment: relationship to depression, anxiety, and eating disorder psychopathology. Psychosom Med. 2015;77:969–81.

(6) Tatham AS, Shewry PR. Allergens to wheat and related cereals. Clin Exp Allergy. 2008 Nov; 38(11):1712-26.

(7) Sapone A, Bai JC, Ciacci C, Dolinsek J, Green PH, Hadjivassiliou M, Kaukinen K, Rostami K, Sanders DS, Schumann M, Ullrich R, Villalta D, Volta U, Catassi C, Fasano A

Spectrum of gluten-related disorders: consensus on new nomenclature and classification.

BMC Med. 2012 Feb 7; 10():13.

(8) Meng Wu, Nathan P. McNulty, Dmitry A. Rodionov, Matvei S. Khoroshkin, Nicholas W. Griffin, Jiye Cheng, Phil Latreille, Randall A. Kerstetter, Nicolas Terrapon, Bernard Henrissat, Andrei L. Osterman, Jeffrey I. Gordon. Genetic determinants of in vivo fitness and diet responsiveness in multiple human gut Bacteroides. Science  02 Oct 2015: Vol. 350, Issue 6256, DOI: 10.1126/science.aac5992

l. 350, Issue 6256, DOI: 10.1126/science.aac5992

from The Paleo Diet

Clean Eating Hamburger Helper Recipe

Clean Eating Hamburger Helper Recipe

There are a lot of people out there who use the boxed Hamburger Helper stuff for cooking a fast and easy dinner. I’m not one of them, but I do understand the need for that fast convenience from a… Read more →

from The Gracious Pantry