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?

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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.

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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.

 

Iron

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.



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Email Spoofing

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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!

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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 →



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