Monday, June 5, 2017

Episode 366 – Ryan Frisinger – Health Restoration, Genetics, and Methylation

The Good Kitchen bannerThis episode’s guest is biohacker, techno-shaman, and visionary, Ryan Frisinger. Listen in as we talk about restoring health using genetic information, DNA testing, methylation, toxic mold and mycotoxins, fish oil, nutrition, and many more interesting topics.

Download Episode Here (MP3)

 

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30 Day Guide to the Paleo Diet

Want some extra help? Have you been trying Paleo for a while but have questions or aren’t sure what the right exercise program is for you? Or maybe you just want a 30-day meal plan and shopping list to make things easier? We’ve created a getting started guide to help you through your first 30 days.

Buy the book

 

Wired-to-Eat-RenderDon’t forget, Wired to Eat is now available!

Amazon, Barnes & Noble, IndieBound, iBooks



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Fitness Weekend

Happy Monday, friends! I hope you had a wonderful weekend! Ours was busy with plenty of food, fun, and fitness! Oh, yea, it also included some much-needed sleep too. It was a nice mix for sure!

Friday

On Friday afternoon, Mal and I hit up Orangetheory for a fitness “happy hour” of sorts, which is our new favorite way to kick-off the weekend. We keep saying we’re going to get cocktails after class to make it a real happy hour, but we still haven’t yet. (I know!?!) Maybe next week?

Friday night was low-key. We ate dinner and then watched The Good Dinosaur (<— really cute!) with Quinn and then we all went to bed early. Yeehaw. Crazy Friday night at the Haupert household!

Saturday

Saturday morning started with a partner workout at Salt Shack. My friend Marisa and paired up and finish in about 18 minutes. Running with a 14-pound medicine ball was by far the hardest part of the workout. My lungs felt like they were going to explode out of my chest!

Post-workout photo by Quinn!

After CrossFit, Qman and I headed to Coffee Shack to celebrate National Donut Day a day late. I actually asked him on the actual holiday if he wanted a donut from Dunkin’ Donuts or wanted to wait to go to Coffee Shack the next day. He picked Coffee Shack. Smart kid! 🙂

Check out the “chocolate donut” that we shared. Ridiculous, right?!

My gosh, it was delicious. SO MUCH FROSTING!!

After that, we headed home to play outside on the swing set, which included clearing some fallen branches into the woods. I love that Qman takes his jobs so seriously! Haha!

We played outside until lunchtime. Then, we ate lunch together before Qman went down for a nap.

During nap time, I did a few chores around the house, but I did not break out my laptop to work, which was awesome. Now that I’ve (finally) set some work-life boundaries, I feel like I have so much free time! I actually parked my butt on the couch and watched a couple of episodes of Real Housewives, which was such a treat!

When Quinn woke up from his nap, we had a snack on the back porch before playing outside on the swing set again.

Our swing set “investment” has already been worth every cent. Quinn plays on it ALL THE TIME!

We only played outside for a short while before it started raining… and Qman ran inside! Haha!

After that, we had dinner and then finished off the night with some “bus” (aka the iPad) and some magazine reading (for me) before getting in pajamas, reading books, and going to bed. (We had lots of early nights this weekend!)

Sunday

On Sunday morning, Mal, Quinn, and I headed down to Cohasset to take a class at Glove Up Boxing & Fitness. One of the owners recently invited us to try a class and they have childcare on-site, so we were ALL about it. Sunday Funday!

The class was a ton of fun and much harder than we expected. It was 45-minutes of high-intensity training with plenty of boxing mixed in. The instructor utilized all sorts of tabatas and plyometric movements, so it was never the same thing twice!

Mal and I kind of felt like “fish out of water” because neither of us had ever tried boxing before, but, man, we didn’t stop moving for the entire class, so we definitely got an awesome workout. We were both so sweaty by the end!

Thankfully, Glove Up had showers, so we both took a quick one before heading to brunch at Perch 143.

The same folks who own Glove Up also own Perch 143, so they invited us to have brunch after class. It’s actually right upstairs from the gym, so it couldn’t have been more convenient!

Perch 143 is adorable inside and the food was excellent. The brunch menu included all sorts of delicious and interesting options, including Duck Confit Benedict, Tequila Cured Salmon, Bread Pudding French Toast, and Chia Oatmeal as well as your more tradition fare, like pancakes and frittatas.

I opted for the Breakfast Sandwich Bar, which was basically build-your-own breakfast sandwich – and you guys know how much I love a good breakfast sandwich! I picked eggs, Swiss cheese , and bacon on a gluten-free roll – and, my gosh, it was so good! The bacon was especially amazing! 🙂

After breakfast, we grabbed iced coffees and wandered around Cohasset Village while enjoying the beautiful weather.

It was quite the perfect Sunday morning!

Question of the Day

Have you ever tried boxing? 

What’s your favorite breakfast sandwich combo? 

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Clean Eating Sheet Pan Mushroom And Onion Cod Recipe

Clean Eating Sheet Pan Mushroom And Onion Cod Recipe

I’ve always struggled with cod. For some reason, it often comes out tasting bland for me. But thankfully, that wasn’t the case with this recipe! No sir! This was so crazy good I almost ate the … Read more →



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Dear Mark: Too Much Serotonin and Broccoli Sprouts

Inline_DM_06.05.17For today’s edition of Dear Mark, I’m answering two questions from readers. The first is more of a comment, but it brought up a few questions for me to address. Is “more serotonin” always a good thing? Is there such a thing as too much serotonin? And second, what’s the deal with broccoli sprouts? Are they good for us? Has the grungy hippy hawking sprouts next to your meat guy at the farmers market been right all along?

Let’s go:

All good tips everyone should follow and a good reminder, thanks Mark BUT … it’s not always about trying to load up on serotonin nor is it necessarily safe to do so in excess, it’s also about your ability to USE what serotonin is there, it needs to be transported to the appropriate receptors. I’ve discovered this the hard way over the years. I’m in my 60’s and only take one pharmaceutical, an SSRI, and I no longer beat myself up about needing a reuptake inhibitor to literally help stay sane (I would not wish the panic attacks I get otherwise on my worst enemy).

I agree. More serotonin isn’t necessarily “better” and can even be counterproductive. For instance, one important function of serotonin is to increase “social awareness.” Adequate serotonin allows us to gauge the room. It increases empathy, helping us place ourselves in another’s shoes—a necessary skill for reading a situation. It helps us decide whether caution is warranted.

Yet, too much serotonin can backfire. A recent study found that brains of subjects with social anxiety disorder made more serotonin and transported it more efficiently than control brains. More specifically, the anxious patients’ amygdalae—the section of the brain associated with the fear and anxiety response—were awash in serotonin.

That’s one reason why I didn’t discuss taking 5-HTP supplements to increase serotonin in the brain: It works too well. Your brain has a theoretically limitless capacity to convert 5-HTP to serotonin. More 5-HTP crossing the blood-brain barrier (which it does), more serotonin production in the brain. If there’s 5-HTP available, you’ll make serotonin.

Sounds good at first glance, yet 5-HTP supplementation consistently fails to beat placebo in randomized controlled trials of depression. Sometimes it even worsens depression and other conditions by depleting dopamine and norepinephrine. All those neurotransmitters play important roles, too. To isolate and obsess over a single one misses the boat. Besides, we have a reliable way to increase serotonin production on demand—and it doesn’t really help the conditions “high serotonin” is supposed to address.

That’s why it’s important to disabuse the whole notion that there are good and bad neurotransmitters (or hormones, or cholesterol, or…). We’re finally starting to understand that our bodies aren’t producing things like LDL to clog our arteries or insulin to make us fat. Everything our body makes has a purpose. We must also understand that it goes the other way, too: endogenous production of neurotransmitters, hormones, and other compounds has an upper limit. More isn’t always better or safe.

Luckily, it’s unlikely that you’ll overdo serotonin following the guidelines I laid out in the post, because those guidelines promote natural production and regulation of serotonin. 

Thanks for the comment.

Hi Mark,

What are your thoughts on sprouts? Not sprouted grains, nuts, beans, etc, but instead stuff like broccoli sprouts? Healthy, neutral, bad?

Thanks. I love broccoli sprouts and don’t want to give them up.

I’m a big fan of sprouts. Well, I’ll rephrase: they interest me greatly. They aren’t a regular part of my diet, but in the last few months I’ve been stumbling across information that makes me think they should be.

Luckily for you, broccoli sprouts show the most promise, particularly against oxidative stress. They are the single best source of the powerful phytonutrient sulforaphane or its precursor which converts to sulforaphane, having about 10x more than the next richest source, broccoli. What can sulforaphane-rich broccoli sprouts do for people?

They can reduce oxidative stress markers and improve liver function in people with liver abnormalities.

They increase the body’s detoxification of airborne pollutants.

They reduce the nasal allergic response to diesel exhaust particulates.

They reduce oxidized LDL and improve other heart health markers in type 2 diabetics.

They reduce inflammation in smokers exposed to infuenza virus, possibly by decreasing the amount of virus residing in the nose.

They reduce symptoms in autistic teens and adults, improving social interaction and verbal communication in about half the the people tested. That’s really, really cool.

More generally, the sulforaphane in broccoli sprouts activate detoxification and antioxidant pathways in the body. In other words, sulforaphane is a hormetic stressor—a plant toxin that elicits a protective, beneficial response in the organism.

It’s not a panacea, of course. In asthmatics, broccoli sprouts failed to reduce oxidative stress or improve lung function despite drastically boosting sulforaphane levels. And as a hormetic stressor, there’s probably an upper limit to the amount of sulforaphane we eat and frequency with which we eat it.

But broccoli sprouts are clearly helpful and powerful, and people have caught on and are figuring out ridiculous ways to eat them, like eating bread made out of broccoli sprouts. I’m sure that’s great and all, but why not have a salad or a smoothie? This preserves the sulforaphane, whereas heating degrades it.

If you want to get started with broccoli sprouts, you have a few options:

The aforementioned grungy hippy at the farmer’s market. Nice way to start and see if you even like broccoli sprouts, but $3-5 a pop will add up if you start consuming Rhonda Patrick-esque levels of sprouts.

Sprout your own. It’s apparently a simple process. Buy some seeds, get some jars, find a warm windowsill, and you’re good.

Get some broccoli sprout extract or powder. Many of the studies use supplements, so they should work.

I think I’ll give these a shot myself.

That’s it for today, folks. Thanks for reading!

I’d love to hear about your experiences with serotonin and/or broccoli sprouts?

Take care, all.

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Don’t Forget—The Staff 21-Day Challenge Starts TODAY

21-Day Summer ChallengeBefore I delve into Dear Mark questions today, I want to put out the reminder that the June 21-Day Staff Challenge begins TODAY! The community board on Vimify is already hopping this morning as folks share their goals in the Challenge and what they’re doing today toward those intentions.

As I mentioned in last week’s Summer Reset post, this Challenge is all about getting a foothold on the summer you want. It’s about living the good life at its finest and healthiest.

And there’s no need to go it alone! Join several members of the Mark’s Daily Apple, Primal Blueprint, and Primal Kitchen staff as they kick off our first ever staff-led 21-Day Primal Blueprint Challenge reset.

Follow along on the Vimify app (accessible from your desktop computer or iOS-compatible device – iPhone or iPad) for Challenge prompts and progress, and see more of the staff’s tips, recipes, and stories on the PRIMAL KITCHEN®, Primal Blueprint and Mark’s Daily Apple Instagram pages. 

It’s not to late to sign up! Get set for next week with these preparation ideas. And for more guidance and tools, check out the 21-Day Transformation Challenge Packages—for the ultimate in reset support.

Have a great Challenge (and great week), everybody!

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The post Don’t Forget—The Staff 21-Day Challenge Starts TODAY appeared first on Mark's Daily Apple.



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Ghee: Is It Healthy?

Also known as clarified butter, ghee has been making many appearances on grocery store shelves. It has been touted to have many supposed health benefits including increasing metabolism, decreasing inflammation, and improving heart health. It’s even thought to be better tolerated by those who suffer from lactose intolerance. However, the science doesn’t exactly support all these claims.

What is ghee?

Ghee is made by melting butter while allowing the water to evaporate. This allows the milk solids to separate, and result in a translucent golden liquid known as ghee. Because the milk solids are removed, this allows for a higher smoke point than butter (485°F verses 350°F, respectively). It’s also why ghee is a perfect medium for high heat cooking, like often called for in Indian cuisine.  

Ghee vs butter

One teaspoon of ghee container 45 calories, 5  grams fat, 3 grams saturated fat, and 4% of the daily recommended amount of vitamin A. The same serving of unsalted butter contains 34 calories, 4 fat, 2 grams saturated fat, and 2% the daily recommended amount of vitamin A. The higher concentration of the nutrients in the ghee is due to its higher concentration of fat.

The claims

Heart health

A 2013 study determined that ghee isn’t as harmful to heart health as it may appear. The author found that ghee contains short chain fatty acids that may help strengthen and develop cell membranes. However, both the American Heart Association and 2015 dietary guidelines disagree with this notion.

Ghee has been blamed for heart disease in Asian Indians populations because of the high amounts of artery clogging saturated fat. The dietary guidelines recommend no more than 10% of your total calories come from saturated fat. This applies to ghee also. Even the American Heart Association recommends preparing Indian foods without ghee.

Dairy allergy and lactose intolerance

Ghee is derived from butter, a dairy product, and the protein that causes allergies can still be found in ghee.  If you’re allergic to dairy, you should avoid eating ghee.

If you have lactose intolerance, both butter and ghee has minimal lactose. One tablespoon of butter has 0.01 grams of lactose, which is minimal considering studies have found that those with lactose intolerance can tolerate up to 12 grams of lactose in one sitting (that’s one cup of milk). Of course, this has to be built up over time. The lactose is butter is minimal, and therefore both butter and ghee are well tolerated by those with lactose intolerance. One is not necessarily better than the other.

Other health issues

There is not enough scientific studies to show that eating ghee will speed up metabolism or decrease inflammation.

Bottom Line: If you want to eat ghee, go for it! A few companies including Organic Valley and Carrington Farms can now be found at your market. Just remember, that no more than 10% of your calories should come from this saturated fat.

 

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

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



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Sun Day By The Pool

This was my first Sunday in a loooong time where I had no where to be now that soccer is over. We had just us and a whole day of warm sunshine ahead, so we made plans for the pool and a cookout!

But first, pancakes. With peaches and cherries. Love summer’s stone fruits!

I did some chores around the house to get things organized for the week. I don’t mind changing the sheets every week, but I really do not like putting comforters into duvet covers. Is there a secret trick to this I am missing? I generally get the corners in my hands and then stand on the bed to shake it down. I’ve also tried doing it inside-out on the bed, but that way seems harder.

Mazen drove to the grocery store for some items while I cleaned up ; )

We went to ACAC for a quick workout for me and 45 minutes of play time for M and then packed up a picnic and headed to the ACAC Waterpark that’s included in our membership.

We had our picnic first before spending a few hours splashing around.

We shared a PB&J, mini salad, Babybel cheese and fruit. Mazen taught me how to efficiently eat salad on the go: just pick up leaves, dip in dressing (on the bottom), and eat. No fork or mixing required!

We also shared a yogurt and a soft pretzel later that afternoon.

Back at the casa, the yard was primed for a little outdoor playing.

We had Thomas’s family over for dinner to celebrate our news.

We had burgers, grilled corn, and chips and salsa

And Eileen’s famous trifle for dessert!

I was horrified Sunday morning to read about the events that happened in London. My heart goes out to my English readers. I hope everyone has a safe and happy week.

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