Dear Mark: Coffee Questions

For today’s edition of Dear Mark, I’m answering questions from last week’s post on coffee and fasting. First, is cortisol a bad guy all the time? Next, what about non-dairy powdered creamers? Good, bad, breaking the fast? How does thyroid hormone replacement therapy affect the fast? Is a “tiny amount” of protein disastrous to a fast? Can you take BCAAs during a fast and maintain the benefits? Can I still drink Frappucinos? And what do I think of Dr. Panda’s take on coffee triggering the digestive system and thus negating the effects of a fast?

Let’s go:

So coffee increases cortisol. Is increasing cortisol a beneficial or detrimental thing to do during a fast? I speculate that it would add to stresses in the body but I suppose it matters how well a person manages cortisol.

Cortisol relays messages about the outside world to the cells, tissues, and organs inside you. If cortisol is high, your body receives an “alert” message. Things are happening. It’s dangerous out there. It’s dire. You need to move. You need to act. You need to be alert. You need all systems trained on getting you safely through the storm. Cortisol helps with that.

When cortisol spikes, you actually release more fat from body fat stores and, in concert with adrenaline, burn it. This is helpful during exercise or any other situation that demands extra fuel.

These effects are flipped in the presence of chronic levels of cortisol activation. Chronic cortisol leads to fat gain (especially belly fat), lower energy levels, depressed cognitive function. You can’t run at top speed forever. The wheels fall off.

It’s the classic acute vs chronic dichotomy we see in everything. 

Laid atop an established pattern of chronic stress and cortisol activation, coffee during a fast could makes things worse. But if you’re chronically stressed, you probably should take care of that before you get deep into intermittent fasting.

If you’re fasting on purpose, if you’ve decided to incorporate fasting into your healthy lifestyle and you’re sleeping well, you’re eating well (when you’re not fasting), you’re training regularly, the effects change. A little cortisol isn’t anything to worry about.

Can someone explain how non-dairy powdered creamers play into this?

I assume because it’s processed it must be bad, but what impact does it have in our diets and especially with fasting?

Many non-dairy powdered creamers are awful, made from hydrogenated vegetable oil. Avoid those.

I’m a big fan of powdered MCT oil. You can whisk that into some milk or directly in your coffee for a great “cream” effect. The brand I use just has some soluble corn fiber, sunflower lecithin (choline source), sodium caseinate, and sodium dioxide to enhance the creaminess.

In case you’re unaware, MCTs are medium chain triglycerides, a class of fatty acids that convert more readily into ketone bodies than other fats. They can really help beginners extend and tolerate the fast.

They do “break” the fast, however.

What about prescription medications and autophagy? I take daily thyroid meds in the morning on an empty stomach. Since I fast til lunch, I can push this forward until 9 or 10 am, keeping it within an overall 10 hour window (eating in just 6 hours). Sometimes I think it would be good to fast 36-72 hours to really amp up autophagy, but is that a waste of time if I still take the meds?

I can’t speak to meds in general, but thyroid hormone is actually a major player in the regulation of autophagy, particularly in the liver, where it upregulates autophagy and preserves mitochondrial function, enhances mitochondrial turnover and protects against carcinogenesis.

Meanwhile, low levels of thyroid hormone increase thyroid stimulating hormone, which leads to depressed autophagy and increased cell death.

This is endogenous thyroid hormone, not prescription. The effects may differ when you’re taking it in a pill, but since those pills are meant to emulate our natural production of thyroid hormone, I don’t think it’ll differ very much.

In the tea post, would you please clarify effects of mixing even tiny amounts of protein with green tea? I read that it reduces the beneficial effects of fat burning.

Adding tiny amounts of protein will likely inhibit autophagy (cellular cleanup and maintenance) but won’t affect fat burning much at all.

Hi Mark, what about taking some BCAA’s during the fast to spare muscles? I’m trying to gain muscle and do my fasted workouts with some BCAA’s in my water bottle. Does this limit the fast? Thanks!

Depends how you’re scheduling your fasts.

If you’re doing a full-on 24 hour+ fast once a week or so, skip the BCAAs. You’re eating plenty of protein the rest of the week and a day without any coming in will be fine. Might even be optimal.

If you’re doing more of a Leangains-style compressed eating window every day, BCAAs aren’t as much of a big deal. They’ll still “break the fast,” but since you’re going to be working out right after and eating shortly, it’s mostly a wash. Martin Berkhan was a big fan of BCAAs before fasted workouts.

Frappuccino? would that break a fast?

Those things have enough sugar and calories to break several fasts.

I’m glad you mentioned Dr. Panda. I was wondering the same thing. From what I understand, anything beyond water triggers the enzymes that would prevent a autophagy. Is that incorrect?

My understanding is that anything beyond water triggers the digestive enzymes and starts the “digestive day.” Digestion, like everything else, has a circadian rhythm. Whenever you eat your first meal of the day, your body gears up for a solid 8-10 hours of eating. By the time you’re breaking your fast, the digestive day is winding down and your body isn’t as efficient at handling food.

I don’t think it has anything to do with autophagy.

If you don’t seem to tolerate food very well after a fast, try skipping the coffee.

That’s it for today, folks. Thanks for reading and be sure to help out down below with any further questions, answers, or clarifications.

Take care!

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Self-Improvement: A Sign of Self-Love or Self-Hate?

Photo of Cardi B via GQ

By Kerika Fields Nalty 

We all want to be better versions of ourselves. We want to grow, change, evolve and we definitely should. Listen, a serious juice cleanse never hurt anybody. And a diet does indeed do a body good. But at what point does this pass into obsession? Things like constantly dieting/fasting, spending money you don't have on expensive cosmetics, wigs and/or weaves, obsessing about your looks, beating yourself up over your choices and comparing yourself to others are all red flags that you just might be over-doing the whole self-improvement thing. Be clear about the why’s behind your desire for drastic changes.

Recently, IT girl Cardi B was interviewed in GQ magazine and talked candidly and comically about having botched bootie injections.

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She says an ex-boyfriend cheated on her with a girl who had a bigger behind so she went out and got one bigger. I had to wonder If he had cheated on her with a shorter woman, would Cardi have cut herself off at the knees? If the other woman were taller would she have gotten stilts? I’m being silly, but seriously there is always someone who’ll be lighter darker thicker thinner taller shorter with bigger boobs, a bigger butt, or both. If you decide to make permanent physical changes to compete with others or impress a man it can become a vicious, dangerous cycle and speaks volumes to a lack of self-love and self-acceptance.

Dr. Nicole M. Alford, a clinical psychologist with over twenty years experience, says,

 “I have come to embrace this quote: ‘It is what it is.’ I think for most, this type of perspective only comes with maturity, AFTER spending the thousands of dollars, of setting diet goal after diet goal, of plucking and tweezing and sucking in and wrapping and zapping. I tell my patients, ‘When you cannot leave the house with a naked face, the Spanx and all the accouterments and be comfortable…when your naked self as you were born is not good enough for even you, you need to have a reality check. If you cannot check yourself then it’s time to see someone professionally. I also say check your motives. Why do you want to get lipo? Lose weight? Get a nose job? Dye your hair? Are you doing this to enhance or to hide? No shade to those who have done these things. We all want to look our best. But the motivations behind the behaviors are worth exploring.”

My gym buddy, an attractive woman of a certain age, gets stared at, approached and admired everywhere we go. She is oblivious and ignores the attention although she constantly moans about wanting to meet a nice man.

I say: Hey girl he’s checking you out!

She says: I’m not even thinking about guys until I lose these twenty pounds.

She has been saying the same thing since I met her in the sauna seven years ago. She is still single, and clinging to her crutch of having to lose weight first because without it she would have to be vulnerable, take chances, make compromises, and ultimately grow.

The game of life demands that we assess ourselves and make adjustments accordingly. It’s easy to think that these adjustments should always be physical due to examples everywhere. Kim Kardashian. Pay that noise no mind. True transformation comes from taking into account all aspects of self- the trifecta of body, mind, and spirit. After taking a good look inside, you may discover that what you see on the outside is not so bad after all.

Do you practice a healthy or unhealthy relationship with self-improvement?

Kerika Fields Nalty is a Brooklyn-based writer and photographer and the author of “He’s Gone…You’re Back! The Right Way to Get Over Mr. Wrong.” Follow her on Instagram @kerikafieldsnalty and at withyourbadself.com

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Here's Why You Should Be Watching The Van Jones Show

Van Jones

By Mwabi Kaira

We first saw Van Jones as a co-host on the short lived CNN’s Crossfire in 2013 but he had been behind the scenes working tirelessly for years before that. He is a co-founder of several nonprofit organizations, including the Dream Corps, a "social justice accelerator that operates three advocacy initiatives: #cut50, #Yeswecode and Green for All. He is the author of 3 New York Times bestsellers; The Green Collar Economy, Rebuild the Dream and Beyond the Messy Truth: How We Came Apart, How We Come Together. He served as President Barack Obama's Special Advisor for Green Jobs and is a distinguished visiting fellow at Princeton University. He is currently a regular CNN contributor and the host of The Van Jones Show. Are you watching the show? Here’s why you should:

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This is Sesame Street for grown people

When Van was on The Ellen Show recently he explained The Van Jones Show as the Sesame Street Show for grown people. He said, “This is the show where we try to have meaningful conversations without the mean part like most shows on cable television. The show gives people a way to see, learn and find hope and inspiration in the exact same way that children’s television does.”

Van is not afraid to ask the tough questions and get to the heart of the matter

The very first interview of The Van Jones Show was with Jay-Z and it made news and even got the commander in chief in a tissy when he tweeted about it. While discussing the dropping unemployment rates among African-Americans Jay-Z said, "It's not about money at the end of the day. Money doesn't equate to happiness, that's missing the whole point. Treat people like human beings, that's the main point. It goes back to the whole thing, treat me really bad and pay me well, it's not gonna lead to happiness." Trump misinterpreted Jay-Z's unemployment remarks and tweeted, "Somebody please inform Jay-Z that because of my policies, Black Unemployment has just been reported to be at the LOWEST RATE EVER RECORDED!"

Meghan McCain and Van Jones

Van emphasizes the human connection
Van interviewed Bernie Sanders and Meghan McCain and didn’t focus on their politics. It is clear that we are missing the human connection in today’s current climate and lines have been drawn in the sand; you can only be on one side or the other and despise the side you’re not on. No one wants to see our commonalities and that at our core, we are all the same. Van focused on Bernie’s upbringing and his family history. He showed a clip of John McCain on the 2008 campaign trail and how he shut down a supporter who tried to call Barack Obama an Arab while interviewing Meghan. The show emphasizes how it is okay to have opposing views but still be kind to one another while doing so.

He doesn’t sugarcoat racism 
Van saw how rampant drugs were at Yale when he attended and how none of the white kids were sent to prison over it, it was just something young kids did. A few blocks over black kids were doing the very same thing and were sent to prison. He calls out the countless blatant examples of racism in America and how it is justified through political correctness and unfairness. Van Jones is not having it and it is a pleasure to watch him give it to the people straight no chaser.

So far Van has interviewed Jay-Z, Oprah, Ava DuVernay, Jennifer Hudson, Steph Curry, Al Gore, Bernie Sanders and Meghan McCain. The show airs every other Saturday at 7PM on CNN

What are your thoughts on the show? Do you or will you watch?

Mwabi Kaira is an African girl navigating her way in an American world.  She is of Zambian and Malawian heritage and moved to the USA in 1993.  Writing has been her passion since she could put a sentence together on the page. Mothering her sons is her pride and joy.  She has been an avid runner since 2013 and has run 10 half marathons and a full marathon.  Keep up with her athttp://africanbeautifulme.blogspot.com/

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Pay Equity: Not Gaining the World, Not Losing My Soul

By Dawn Washington

Last year I made $43K. I often wonder if everyone went to their jobs tomorrow and did what I just did, that is, told everyone in the office how much they made, would there still be a wage gap in this country? In the American workplace, it is generally discouraged to discuss salary. I have learned in life that anything that is asked to be kept secret becomes an opportunity for lies, deceit, abuse, exploitation, etc. If inequity is shrouded in darkness, no one will challenge it. If everyone discussed their salaries openly, wouldn't management have to give an account for why Tom makes more than Tyrone and why Becky makes more than Brenda?

Secrets are also opportunities for shame.

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For most of my adult life I've made less than $40K a year and I harbored shame for it. My shame was cultivated in a culture that links how much you make to your value and significance.

Too few will admit that the ideology surrounding earnings in this country is overrated. The logic is, how much you make says something about the type of person or worker you are. So since I make under 40K, I'm uneducated ( I received my masters with distinction years ago), that I'm unmotivated or unambitious (I have taken salary cuts in my career to pursue what I want to do, not how much I want to make), that I'm not a good worker (my rapport is long and strong with my former and current employers).

It's true that salary says something about the type of person you are. Sometimes it can mean that you are talented, have desirable skills, and that you manage those gifts in professional and ethical ways.

But this might be the exception.

We rarely discuss the fact that how much you make can mean that you have poor character and that you will do anything at the expense of others to get ahead.

One fact racism has taught me is that having money doesn't automatically make one admirable or noble. In fact, racism has taught me that having money doesn't offer much insight on one's wholesome attributes.

When free labor or slavery was the economical norm, the richest people in this country didn't pay their employees, they exploited them. This system of labor and power still exists in culturally tolerable ways. As our cultural mindsets have shifted, so have the ways we see and define exploitation. Today we may denounce slavery with our speech, but we find it perfectly permissible to politic in the workplace.

The power structures of the past have shifted to the so called "equitable" and "inclusive" workplace. Workers who treat others poorly, abuse their power, and exploit people in ways that are subtle or overt still exist. And this behavior is affirmed and reinforced in language such as, she's a "go-getter," he's "ambitious," and she has "professional drive." And frankly, most times when I've encountered a person who has been perceived as a "go-getter," they have been horrible people.

Nine times out of ten there are people in your office who have been ignored, dismissed, and silenced just because they make less.

Meanwhile success continues to be associated with "good" attributes. And most of us fall prey to the unchallenged association. If someone makes "a lot of money," it is assumed that they did "the right things" and was appropriately rewarded for doing so. And yet criminals end up the "30 Richest People" list all the time.

When I watch people hand over their professional respect and admiration to people who are not deserving, I sometimes think of the housing crisis of 2008 and every level of business it took to make it fall apart. Everyone from the top execs at Fannie Mae to Annie May, the office assistant, sold a bit of their souls to make that collapse happen.

Look in your own office and see how this dynamic plays out.

Today, the shame I once felt for my salary is almost non-existent. The shame lessens every day when I consider how people achieve "success" and the arbitrary nature of salaries.

Lately my admiration is with the poor and working poor. They get up every day in a country that doesn't acknowledge them or their experiences. And they keep living and saying with their presence, I exist.

So, when someone presents themselves as someone who "makes a lot of money,” my initial reaction is to be slightly suspect. Don't get me wrong, I know people who make sizable salaries and have done so honorably. However, I know just as many people who barely make enough to feed their children who work just as honorably.

There's a scripture that says, "What profits a man to gain the whole world and lose your soul?" I used to think this scripture was intended for the rich. But it just might speak to all of us who work to gain wealth at the expense of others.

So, I will keep my $40K a year and trust that my needs will be met. I will do so and keep that part of my soul.

Do you judge yourself or others based on how much money they make?

Dawn is a writer and a mother who holds down a day job in academia. Currently she is getting her shit together. More to come from her!

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Modes Of The Melodic Minor Scale For Guitar

Weekend Link Love — Edition 501

The fiber content of control diets in mouse studies often throws off the results.

Dark chocolate reduces stress and inflammation, improves mood and cognitive function. In humans.

The probiotic L. rhamnosus GG protects mouse livers against acetaminophen damage.

Baking soda could protect against autoimmune disease.

A novel form of CoQ10 designed to target mitochondria makes blood vessels appear and act younger.

Discoveries on Crete suggest that ancient humans and/or Neanderthals were faring the seas over 130,000 years ago.

New Primal Blueprint Podcasts

Episode 239: Ken Berry, MD: Host Elle Russ chats with the good doctor about ADD, sleep, Parkinson’s, and the carnivore diet.

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.

• Does Coffee Break an Intermittent Fast?
• The Roots of Depression: How Much Does Modern Culture Have to Do With It?

Interesting Blog Posts

Urban wildlife are evolving faster than other wildlife.

Why you should say “no” to the news.

Media, Schmedia

Sometimes (most times), letting nature do its thing really works well.

Nutritional heretic Gary Taubes recounts his embattled journey to vindication.

Everything Else

To deal with pain and inflammation, athletes are swapping ibuprofen for CBD.

The Penn State “Outing Club” is no longer allowed to go outside. Too unsafe.

Bad gut health is bad for your knees.

Things I’m Up to and Interested In

How could this be?: When top cardiologists are out of town at conferences, fewer heart attack patients at their hospitals die.

Research finding I enjoyed: Children are about as fit as elite endurance athletes.

Concept I’m pondering: Stress is contagious.

Announcement I’m pleased to, well, announce: Time Traveler wins last week’s contest. Congrats!

Old study worth considering: Exposure to vapors from stir-fried seed oils increases lung cancer risk.

Recipe Corner

• Lemon poppyseed fruit salad is good. Just be careful with the drug tests after.
• A nice story about and a great recipe for kibbeh sinayee.

Time Capsule

One year ago (Apr 22– Apr 28)

• 5 Unconventional Ways to Extend Your Life – Live longer, live better.
• 10 Tips, Suggestions, and Projects for Improving Your Mastery Over Nature  – Assume your birthright as a human.

Comment of the Week

“I consumed a bunch of nutmeg a couple times in an attempt to get high back when I was 16 or so. The first time a friend and I choked back a bunch of powder with Coke over our high school lunch, which didn’t seem to do anything. Although I like nutmeg its taste can be very overpowering in large amounts and for a long time after that I could “taste” it every time I drank Coke, which at least made me stop drinking Coke for a while.
The second time was with the same friend and we boiled whole nuts with some crude grade dark chocolate and leaves from at least one type of wild plant that we thought might be hemp or a relative because it looks fairly similar. We were like why not, let’s just throw in anything that we think could make it more of a mind altering potion. It basically turned into a gross tasting muddy brew. Although I didn’t really feel “high” I was kind of out of it, even somewhat through the next day (which was kind of interesting because it was my first tackle football game (a scrimmage before the actual season games started, but same thing – I did alright at least)). At one point my mom called home and asked me to take a Delissio/whatever pizza out of the freezer and then cook it so dinner would be ready when my parents got home. I remember going to the freezer and taking out the pizza, but then when my mom got home she wondered why I had just left it on the floor outside the freezer, which I did not remember doing. That’s basically my experience with nutmeg, so in both cases it was pretty much pointless.”

– Vintage Animanarchy.

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Collagen Peptides Pan Sauce

A buttery, meaty sauce flavored by the crispy bits of meat left in the pan is one of life’s great pleasures. Pan sauce elevates a steak or pork chop from good to amazing and turns a simple homemade meal into a restaurant worthy dinner.

Contrary to what some recipes say, you don’t need a bottle of red wine and a simmering stockpot of bone broth to make killer pan sauce. Instead, there’s a quick and easy short cut that makes delicious pan sauce possible at a moment’s notice. This shortcut has been mentioned before, but it’s worth mentioning again because it reveals how easy it is to make really good pan sauce.

Here’s what you do: Sear a steak (or pork chop, or piece of chicken) in a skillet. Remove the meat, leaving behind the crispy little bits that are stuck to the skillet. Add butter and shallot. Add broth – store bought is just fine. Then whisk in 2 scoops of Primal Kitchen® Collagen Peptides. The collagen peptides add the rich collagen that store bought broth is missing. Simmer the sauce for just a few minutes, add another pat of butter if you like, and voila, delicious, collagen-rich pan sauce.

Servings: 2

Time in the Kitchen: 30 minutes

Ingredients

• 1 13-ounce to 16-ounce strip steak (or other cut of steak), 1 to 1 ½ inches thick (370 g to 455 g)
• 2 teaspoons Primal Kitchen Avocado Oil, divided (10 ml)
• 1 to 2 tablespoon unsalted butter (15 m to 30 ml)
• 1 small shallot, finely chopped
• ¾ cup beef or chicken broth (180 ml)
• 2 scoops Primal Kitchen Collagen Peptides
• Salt and pepper

Instructions

Rub the steak all over with 1 teaspoon avocado oil. Sprinkle both sides with salt and pepper. Let the steak stand at room temperature while you chop the shallot and prepare other ingredients (ideally, set the steak out 30 minutes before cooking).

Heat a skillet over medium-high heat. When the skillet is hot, add the steak; depending on the thickness, cook about 4 to 6 minutes a side for medium-rare. Transfer steak to a cutting board.

Turn the heat down to medium. Add 1 tablespoon butter and the remaining teaspoon avocado oil to the skillet. Add shallot. Sauté 3 to 5 minutes, until soft and lightly browned.

Add broth, and bring to a boil. Whisk in 2 scoops Primal Kitchen Collagen Peptides. Simmer 3 to 5 minutes to reduce and thicken the sauce.

Slice the steak and pour the sauce on top.

The post Collagen Peptides Pan Sauce appeared first on Mark's Daily Apple.

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Hip Hop Is Having Its Own #MeToo Moment...But Our Change Might Come Slower

Kelis

By Veronica Wells

For years, I’ve wondered what went wrong with Nas and Kelis. There just seemed to be more to the story. After yesterday, when her interview with Hollywood Unlocked was released, I realized I felt that way because we’d never heard Kelis’ side of it. The singer-turned-chef dropped a bombshell yesterday when she detailed the mental and physical abuse she suffered at the hands of her ex-husband and father of her child, rapper Nas.

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Before she went into detail, she said, “I have edited myself for nine years. And I woke up this morning like, ‘Not today.’

In one particularly damning clip, she said:

“Something reminded me of Rihanna. I remember so clearly when the pictures came out with that whole thing that happened with her and Chris Brown. The only way I can describe it was like double dutch. I felt like, ‘Do I jump in?’ ‘Do I say it?’ Because I had bruises all over my body at that time. Like, that day. I remember being in Atlanta, sitting at the kitchen being like [sighs heavily]. And I wasn’t ready to walk. I just wasn’t. And honestly, because I’m not weak…I’m really private. I don’t want people in my business. I felt like this is my partner, I chose this. And like I said, I’m not frail. I’m not scared. I’m not weak…Seeing her the way she looked and then looking at myself, I was embarrassed. I was appalled... So much of me was out of character in that marriage. Taking that is not my character. I didn’t say anything because I wanted things to work and because I was delusional and because I thought I could love past this, like we can get through this.”

For a split second, before I watched the interview, I was surprised by the allegations. This is Nasir Jones...one of the good ones. The writer of “I Can,” the conscious rapper. His demeanor seemed so cool and calm. But then again, I remember I thought the same thing about Fabolous before I saw him lunging at Emily B, brandishing some type of weapon as children, likely theirs, screamed in the background.
 

Watch the interview

When Kelis’ interview started going viral, there were plenty of people who took her words to heart. And then there were the naysayers. Men and women alike who felt like the former couple’s custody battle is what inspired her decision to share.

I also think the timing is interesting, but for an entirely different reason. I believe Kelis. I can’t imagine what she would have to gain from attacking one of Hip Hop’s most beloved voices. The timing is interesting because it’s right. I don’t know that it’s a coincidence that on the same day Kelis shared her story, Bill Cosby, the man who, in many ways, served as the impetus and catalyst for the #MeToo movement, was found guilty of sexual assault. The voices of women sharing their uncomfortable truths has shifted the culture, the climate, the atmosphere. And the time of exposure for men who abuse women, no matter how legendary, no matter how revered, has come.

Sadly, while that exposure has also come with reckoning in the Hollywood sphere, I think it will be a while before the men in Hip Hop experience that same type of ostracization. After all, Hollywood has been trying to mask its misogyny for decades, while Hip Hop and subsequently its followers have revelled in it. 

It would be easy to point to the prevalence of the word “b*tch” in the lyrics. And that’s certainly part of it. But I would argue there’s a more glaring piece: the private and public actions of men in Hip Hop.

There was the time The Game spat on his female fans.

Kevin Gates was sentenced to six months in jail after he kicked a woman.

Rapper Maxo Kream stood idly by as his security poured water on and ripped the wig off a woman in the audience.

There’s Dr. Dre’s history of abuse.

Biggie was notorious for his abuse of Lil Kim, I would argue both mental and physical.

Rihanna post Chris Brown altercation

The list could go on forever, really. But despite all of these incidents and our community’s knowledge of them, these facts have done very little, almost nothing, to change public perception of these men. As much evidence as we saw of Chris Brown and Rihanna’s altercation, there are still those who argue that Brown’s career and life were ruined, that he was treated unfairly because a few DJs stopped playing his music for a couple of months. 

Despite the steady stream of women coming to speak out against Russell Simmons, there are those who are stepping forward to proclaim his innocence.

Even with Fabolous, who hit Emily B so hard and so often that she had to have her teeth medically replaced, there are those who won’t take issue with the abuse because the two were spotted at Coachella together last weekend. As if her compliance somehow absolves him of moral responsibility and the rest of us of need for further concern.

I was speaking with a friend recently about men when I noted that for Black women, Black men represent a particularly problematic group because we’re the only ones they can oppress, personally and systematically. On the hierarchy, we’re the only ones who are “beneath” them.

I have no doubt that this societal structure is the reason why so many Hip Hop artists and fans alike are still unwilling to hold themselves and each other accountable for their actions against women. It’s their one last stronghold.

But as we’ve seen elsewhere, the voices will only continue to grow. It’s simply a matter of time before society can no longer ignore them.

Do you feel hip hop will ever change its misogynist ways?

Veronica Wells is the culture editor at MadameNoire.com. She is also the author of “Bettah Days” and the creator of the website NoSugarNoCreamMag. You can follow her on Facebook and on Instagram and Twitter @VDubShrug.

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Tea With Taneica: Bill Cosby Might be Going in, While Meek Mill Gets Out!

Bill Cosby & Meek Mill

It's Friday so ya'll already know that Taneica of Tea With Taneica has our week review of the biggest things happening in pop culture from the Bill Cosby verdict, to Meek Mill getting out of jail, to a little Cardi B! If you like what you see, share the shade, comment, like Taneica's page and let us know what you think! 

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Share your thoughts!

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Travel Blogger Sally G is Naturally Glam!

Sally G

By Mwabi Kaira

Travel blogger Sally G is always on the go seeing the world. This Kenyan-born world traveler calls Atlanta home, but friends know her as the one always catching flights. Where in the world is Sally G is a question we are always asking. I caught up with Sally fresh off her epic Eastern European adventure and before she heads off to Bali and the Maldives to talk all things travel and what she does to keep it all together!

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Sally G in Jamaica 

When did the travel bug hit you?
I got it from my Dad. When I was little he loved to travel around Kenya on long road trips and it was exciting to me. I loved seeing new places. My love and curiosity for travel grew as I got older from reading books and watching movies and TV. I’d fall in love with places all over the world and tell myself that I’d travel there.

How many stamps do you have in your passport?
Last time I counted I had 30.

Sally G in Istanbul, Turkey

You recently decided to travel full time and left your job and home to pursue it, what led you to make this huge decision?

I’ve been travelling for years for fun and last year I decided that it was my passion. Fear and my comfort zone were holding me back and I decided to just go for it. I decided that I’d rather have experiences than things and although it was hard at first, I gave up my things to have amazing experiences. It has been the best decision and I’m proud of myself for doing it.

What has been your most memorable trip so far? 

Croatia blew my mind. I went on a whim with not much expectation and all my expectations were exceeded. I planned on staying for a few weeks and ended up staying for 3 months. There was so much to see and the people were so wonderful. I’ll definitely be going back.

Sally G in Croatia

How do you keep up with your hair on your trips? Especially in Croatia since you were there for a while?
Protective styles are a must. My go-to is braids and cornrows. I found early on that wearing my hair this way is a conversation piece and a great way to meet new people. I want to see and experience the places I travel to and don’t want to worry about getting my hair together. My must haves are Trader Joe tea tree tingle shampoo and conditioner, Mama Imara oil for my edges and scalp, olive oil sheen spray, and Clairol semi permanent rinse.

Where is your dream destination?
New Zealand and East India. Some people travel for food, I travel for nature, it makes me feel closer to God. God’s creation is beautiful and I want to see it all. The mountains of New Zealand are beautiful and I want to see them.

Sally G's Free ebook

What is your advice for people who think travel is impossible?

With planning, all things are possible especially travel. So many people have asked me this question over the years and I have put together a free ebook with all my tips.

Let's talk about dating on your travels?
I wasn’t a fan of online dating and dating Apps until I met a friend in my travels who told me she met her boyfriend that way. I use Tinder and I’m upfront on the App and say I’m traveling. I either get a great date and make a connection or I get an amazing travel guide. People love showing off their cities.

Sally G with friends is Japan

How do you practice self care?
Sharing is exhausting. Since I am a blogger, sharing and social media are a part of it. Unplugging is my self care. I turn everything off and live life in real time and enjoy my friends. I do things for me, I read books and get in touch with loved ones.



What are the pros and cons of being a travel blogger?
The pros are seeing the world, meeting people and experiencing new things. The cons for traveling alone especially are repeating your story over and over to new people you meet, living out of a suitcase and missing home.

You can read about Sally’s travels on her blog and download her free ebook for great travel tips at http://sallygworld.com/ or follow her on instagram!

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What are some of your favorite places to travel? Where do you want to travel? Is there anything holding you back?

Mwabi Kaira is an African girl navigating her way in an American world. She is of Zambian and Malawian heritage and moved to the USA in 1993. Writing has been her passion since she could put a sentence together on the page. Mothering her sons is her pride and joy. She has been an avid runner since 2013 and has run 10 half marathons and a full marathon. Keep up with her athttp://africanbeautifulme.blogspot.com/

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I Married My Two Passions—Baking and Fitness—To Change My Life

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!

 After a “chubby childhood,” an eating-disorder ravaged adolescence, and then an up-and-down, yo-yo dieting young adulthood, I dedicated myself to finding a way to live healthfully and — most importantly—HAPPILY with who I am and to realize my inherent potential: physically and emotionally.

I have spent the last seventeen years working toward a state of health that is not only optimal but sustainable. I graduated with a degree in psychology, hoping to someday use it as a foundation to help other people who had struggled as I had.

Through it all, I have still battled the ups and downs of pounds lost and gained, the frustrations of injuries confining me to the couch, and the struggle to really “figure ‘it’ out”—what formula was I missing?  What pieces of the puzzle were eluding me, to finding that perfect balance of fitness and health and ultimate life satisfaction?

For me, a huge turning point came in late 2014, when I tried a Whole30 Challenge, completed it, and began a Paleo way of eating. When you hear that body composition is 80% diet, it is no joke (and I have the self-experimentation, documented in my blog, to back up that statement).

Fast forward a couple of years, and I find myself suffering yet ANOTHER running injury, feeling completely pitiful and depressed, when my now-husband hands me an issue of Outside Magazine containing an article about this guy called Mark Sisson. I glanced at it….left it on the counter for a few days….and then threw it into my bag to take to work and read when I had time.

I will admit, I was skeptical. I was a chronic cardio junkie, but what HAD been working really was NOT working for me anymore (and I was eating a whole food diet!). You mean I could train less? I needed to sleep more? More fat? (Aside: now, I knew that fat was not “bad”….but that Standard American Diet had been instilled into me from the youngest age, and while I now ate whole foods and really did eat a healthy diet, I still struggled with the “calories in, calories out” mentality.)

That was in the winter of 2016, and it still took me being laid up with a sprained ankle (ANOTHER running injury?!) to fully dig into The Primal Blueprint, order all of the books, and immerse myself in this incredible multitude of research and information. That was in July, and I became hooked. I was already a NASM-Certified Personal Trainer, and I had visions of getting my Fitness Nutrition Specialization, even though I was currently working a government job and not training any clients.

While I loved my government job—the job itself—the interpersonal dynamic was incredibly toxic (stress?!). In January or 2017, I decided to go for broke: I enrolled in the Primal Health Coaching Program AND my Fitness Nutrition Course and completed both by February. Little by little, I decided I was going to make a change and make this my career.

But bills need to be paid, and my husband and I had a hefty mortgage. So I labored away at my job, spending my down time developing my future business.

I finally launched my LLC in May of 2017, but it still did not really go anywhere. I had transformed my life and way of thinking, adopting the Primal lifestyle to a “T”: honoring sleep, managing stress, moving and exercising sensibly. I had so much knowledge and nowhere to put it!

Finally, on a warm, Sunday afternoon in June, I was destressing by baking a (traditional) graduation cake for a friend; I have always loved to bake, even if I do not eat the traditional fare anymore (a taste of ice cream cake once in a while is about all I can tolerate). My husband turned to me and said, “You are so good at this! You are such a great baker, and you LOVE it! Why don’t you try Paleo or Primal desserts?”

I rolled my eyes and said, “That’s too hard!”

But a seed was planted. I asked myself, “Why am I doing all of these sugar-laden (yet delicious) desserts for the people whom I want to help? I am enabling, not helping them…..and I DO love to bake….and even I don’t eat this stuff….hmmmmm….”??

A few weeks later, my husband deployed for a seven-month stint in Africa, and I decided to take that time to learn how to create Paleo and Primal sweet eats. My goal was to make things that were not merely “less unhealthy,” but were actually nutritious in themselves: provide nutrition in every bite; craft items from the ground up. And you know what? It was fun.

And I WAS good at it. In fact, it was so much fun, and I was SO good at it, that I took a leap of faith and quit my comfy-yet-stressful five-figure government job and launched a dessert line to go alongside my fitness company.

Within three months from picking up my first sack of almond flour, I had a full line of good-for-you goodies, and I was selling them to the hungry hoards in coffee shops around town. I was completing personal orders, and I was loving every minute—my worst day doing this job was not even remotely comparable to the very best day at my old job. I have done tastings and been able to talk to people not just about my desserts and way of eating, but also about my lifestyle, my goal to help those with a sweet tooth have something at hand that was not merely an empty-calorie sugar-bomb. I had a woman stop me while I was dropping off an order at a coffee shop in town and personally thank me for what I do: “You have no idea what this means to me. I have dietary intolerances that lead me to a Paleo lifestyle, but I sometimes miss a good Pumpkin Muffin. Thank you so very much for bringing ‘Paleo’ to us!” I was—AM—truly helping people, and I am also able to provide fitness and nutrition advice AND promote the Primal way of living as a whole.

My baking business is currently bigger than my fitness business, but I have kept both fires burning: I blog as much as possible on my fitness site (also see me on Facebook: BFit BodyFit) and still offer coaching and nutritional planning to anyone who needs it.

My mission has always been to help others. I love food. I love nutrition. I love fitness. But I had clients and friends who were trying to eat and live well—and especially those trying to adhere to a Primal or Paleo way of life—tell me that they struggled with desserts, and that they were “tired of fruit.” I have never wanted to “enable” a person who needs to address a sugar addiction, but I DO want to help those who fight to stay in line with their goals and ensure that EVERYTHING they put into their bodies is truly good for them.

Mark’s Daily Apple—and of course, Mark himself—inspired ME, a Paleo Personal Trainer, to step back, REALLY evaluate my life, and make a change for the better. I started to sleep more; I dialed back the cardio. My job was the most stressful thing in my life, to the point where I was physically ill quite a bit (side note: I have not been ill AT ALL since I quit that job). I took all of the knowledge I had gained from the Primal Blueprint, my other studies, and I married it with my two passions—baking and fitness—to change my life.

I now bring Paleo, Primal, Gluten-Free, and Vegan good-for-you sweet eats to the people of Alexandria, VA (and beyond—I do ship! Check out Brianne’s Blissful Bites on Facebook or email me at bri@briannesblissfulbites.com). I did this because I was inspired by Mark Sisson, who helped me step back and inventory my lifestyle beyond diet and movement.

The post I Married My Two Passions—Baking and Fitness—To Change My Life appeared first on Mark's Daily Apple.

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My 14 Favorite Keto-Friendly Snacks

Keto tends to discourage snacking. Not as in “If you’re keto, you’re not allowed to snack!” More like “If you’re keto, you probably won’t feel the need to snack as much.”

Still, hunger strikes. Situations arise where you need a little something to nourish you in the moment without having to cook a meal. This isn’t a problem. But you do need to be prepared—or else risk derailing your efforts.

A snack must be instantly available or take no more than a minute or two of preparation. A snack shouldn’t be something that makes you groan or use more than one or two bowls or pieces of kitchen equipment to prepare. It should be an afterthought.

What are my favorite keto-friendly snacks? I’ve got 14.

1. Coconut Butter

As I mentioned in last week’s “Day in the Life of Keto” video, my go-to keto-friendly snack is a tablespoonful of Artisana coconut butter. It’s sweet, without having much sugar. It’s creamy, without having any dairy (if you care about that sort of thing). It’s full of fiber, which some people have trouble finding on a keto diet. And it’s right there, waiting, ready without any real preparation.

2. Brad’s “Stu Can’t Stop Chocolate Bark”

Stu is my writing partner—and buddy Brad Kearns’ dog. Stu can’t stop barking once he gets going. “Stu Can’t Stop Bark” is Brad’s edible, polyphenol-rich homage to Stu.

1. Take a pound of 80%+ chocolate and break it up into pieces. Add half to a double boiler or glass bowl set above a boiling pot.
2. As chocolate melts, add 3 tablespoons of coconut oil. Stir to combine.
3. Add two cups of chopped macadamias or other nuts to a large mixing bowl along with the rest of the chocolate.
4. When chocolate/oil mixture is completely melted, pour it into the mixing bowl. Stir until everything is melted and evenly distributed. Really coat those nuts.
5. Spread half the mixture evenly into a 15 x 10 inch glass baking pan. Drizzle three tablespoons of almond butter across the top. Optional: sprinkle coconut flakes or coconut butter across the top.
6. Spread the rest of the mixture across the top. Sprinkle sea salt. Optional: sprinkle coconut flakes or coconut butter across the top.
7. Refrigerate until solidified. Remove from pan, cut into squares with large chef’s knife. Keep refrigerated or frozen until ready to eat (immediately).

Do not give Stu, or any other dog, Stu Can’t Stop Bark. They can’t process the theobromine in the dark chocolate. To a dog, chocolate bark is way worse than a bite. To a human, it’s pure fuel.

3. Avocado Mashed With Sardine

This one takes a small amount of preparation (about a minute). You could make it ahead of time and leave it in the fridge, but the risk of a browning avocado is too great for me to bear. What’s a minute anyway? We all have plenty of those laying around.

First, grab a can of sardines. Wild Planet in EVOO is my preferred type. Open it up, dump it in a bowl. I don’t always include all the can oil. Sometimes my dog Shanti gets it, sometimes I keep it. There will be plenty of fat either way.

Next, add a diced avocado.

Add a sprinkle of salt.

This is where choice enters. I’ll either squeeze a lemon over the bowl, or add a tablespoon of Primal Kitchen Green Goddess dressing.

Stir to combine.

Double it up and you have yourself a solid meal.

4. Mac Nuts In Greek Yogurt

Either is a great snack by itself. Together, they become more powerful than you can imagine. Mac nuts are inherently sweet, especially once you’ve removed sugar from your diet and increased your appreciation of subtle flavor. Because the yogurt is so thick, the mac nuts are suspended throughout the entirety rather than pool at the bottom as happens with runnier yogurt. Every spoonful nets you yogurt and mac nut.

5. Keto Coconut Cheesecake Bites

Go read the post, make the recipe, and report back. Better than expected, right?

6. Three Raw Egg Yolks

More than a snack, this is a quick cognitive pick-me-up. Egg yolks are loaded with brain-boosting nutrients like choline. Many of the nutrients in the egg yolk are encased in phospholipids, making them highly bioavailable and potent—similar to liposomal supplements. The vitamin D in eggs is “stronger” than the vitamin D in supplements, for example. The omega-3s in pastured or omega-3-enhanced eggs are more potent than those in fish oil.

7. Toasted Coconut Flakes

There are places that sell them unsweetened; these are a good example.

But you can also toast your own quite easily. 325° F oven, baking sheet, single layer, dash of salt, 10-12 minutes or until desired brownness. If you like the results, play around with some additional spices. Turmeric with black pepper. Curry powder. Cayenne. Cumin and garlic powder.

8. Boiled Eggs

For my money, the egg is the perfect keto food. Nice protein—fat ratio, excellent micronutrient profile (especially if you go with pastured eggs). They boil nicely, too.

Hard-boiled eggs store well for days in the fridge. You can chop them up, mix with mayo and mustard, and have delicious egg salad in under a minute. You can eat them straight up with bit of salt and pepper. You can devil them.

Soft-boiled eggs don’t store as well in the fridge, especially if you make the yolks as runny as I like, but they’ll last for at least a few days. And let’s be honest: soft-boiled eggs never last long. They’re too good. My personal favorite way to eat a soft-boiled egg is to toss it in salt, turmeric, and black pepper. Another good way is to make marinated kombu and tamari soft-boiled eggs.

9. Smoked Oysters

Crown Prince smoked oysters are a hidden gem in the grocery aisle. You get a big dose of zinc and iron. All you have to do is pop open the can, grab a fork (these get messy, so don’t use your fingers), and get to snacking.

10. Nori-Wrapped Tuna Salad

First, make tuna salad. I always go basic here. Primal Kitchen Mayo, tuna. I do drain the tuna, either drinking the juice or, again, giving it to Shanti. Leaving the liquid in with the tuna and mayo gives it a wet texture I don’t prefer.

I’ll keep a big container of that made ahead of time. Then I just spoon it into nori, fold together, and cram into mouth.

You get a nice dose of omega-3s, selenium, and protein from the tuna, along with iodine from the seaweed.

11. Cold Leg Of Lamb With Sharp Cheddar

This isn’t a constant presence in my snack arsenal. I don’t always have a cooked leg of lamb sitting in my fridge. But when we do make leg of lamb, I make sure to save at least half of it for leftovers the rest of the week. Cold roast lamb is way better than cold roast beef. The two don’t even compare.

It’s medium rare, always. I eat it with a wedge of sharp cheddar, always.

12. Cold Chicken Leg

My old lunchtime standby when I didn’t have time to throw together a Big Ass Salad, the cold chicken leg is made for quick snacking. It comes with a handle. It has excellent texture—there’s something about the chilled fattiness of the thigh that makes it incredibly tender. I’ll keep a sack of cooked chicken legs (always whole, drumstick and thigh) in the fridge for easy access.

I love fresh roasted chicken, right out of the oven, and my favorite piece to eat is the thigh. But there’s something special about the cold chicken leg. A cold breast I could take or leave.

13. Crudités With Dip

Crudités are just sliced or whole raw vegetables served with dip. A traditional crudités platter comes with vinaigrette, and that’s a good option, but you have others.

Yogurt mint dipping sauce, bacon guacamole, guacamole, (my personal favorite) chipotle mayo.

There are millions of combinations. Possible vegetables include broccoli, cauliflower, carrots, green beans, asparagus, peppers, tomatoes, zucchini, cucumber, onions. Almost anything works.

FODMAP-sensitive folks might want to be careful with some of the raw vegetables. Choose wisely. Don’t eat a plate of raw broccoli if cooked broccoli gives you stomach issues.

14. Roasted Veggies

Every once in awhile, I’ll cut up a big mix of veggies (drawing on the list mentioned in the crudités section above), toss them in avocado oil, salt, and pepper, and roast them at 425° until I see what I like. I’m going for char, for browning, for caramelization. Some of them get eaten right away. The rest go into a glass container and into the fridge for snacks.

Eat cold.

Those are my 14 favorite keto-friendly snacks. What are yours?

Thanks for reading, everyone. Take care.

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