By: Julie Hughes
The post 5 Healthy Strategies for Surviving the Holidays appeared first on Steadfast Counselling.
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Monday, December 12, 2016
5 Healthy Strategies for Surviving the Holidays
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Dear Mark: Protein Powder Dangers, Fermented Polyphenols, Whole Foods’ Farmed Salmon, and K-Cup Bone Broth
Let’s go:
Article I saw in the NY Times and thought I would pass it along. Curious to hear from Mark the concerns around protein powders. I still take Primal Fuel 4-5 times per week for breakfast and believe in Mark’s company so hoping the quality is better than the rest.
There are a lot of things to unpack from that article.
First, the heavy metal content of protein powder. A few reports have come out in the last half decade about protein powders showing elevated levels of lead, cadmium, mercury, and other metals you don’t really want to consume. The raw ingredients undergo extensive testing for heavy metals and microbial contamination before being released for manufacturing, so you’re safe on that front.
Second, the idea of “excessive protein.” The article repeatedly mentions a “recommended intake” of 46 grams per day for women and 56 grams per day for men, but that’s misleading. Those figures are the bare minimum to avoid gross protein deficiency. They aren’t optimal.
They reference a study in which men aged 50-65 who ate a high protein diet were more likely to die from cancer. That same study also found that in ages 50+, a high protein intake had no association with all-cause mortality (the most important endpoint), while in ages 65+, high protein was downright protective against death. The only consistent positive association across all ages is with death from diabetes.
They characterize protein consumption as oppositional to eating other foods. Protein isn’t a neutral food. It’s “robbing” us of important macronutrients found in fats, grains, fruits, and vegetables. Or something.
Hi Mark, so the probiotic / polyphenol study creates a few questions. Does this mean that all polyphenol rich fermentations like red cabbage kraut, black tea kombucha, or beet kvass are even better sources of polyphenols than we originally thought, or would this just be limited to polyphenol spikes yogurt?
Or should we just aim to take a probiotic capsule with a serving of blueberries? Will you reformulate your primal probiotic based on this idea?
- Totally! This study (where taking probiotics increased the absorption of polyphenols, almost as if the two are “meant” to arrive together) suggests that whole food ferments are probably more effective than standalone probiotic or polyphenol supplements. We know, for example, that the red wine fermentation process produces entirely new polyphenols.
- I’d expect a probiotic capsule to be more effective with a source of polyphenols. Vice versa, too.
- Probably not. If you guys are doing the diet right, you’ll already be eating plenty of dense sources of polyphenols every day. You could say that my faith in Primal Probiotics assumes regular consumption of foods like tea, coffee, berries, greens, spices, and brightly-colored produce.
How do you feel about Whole Foods new farm raised salmon discussed in the links below? Is it a reasonably healthy alternative when wild salmon is not available? I find it tastes better than wild salmon (likely because it’s fattier).
http://ift.tt/2hvVTgu
http://ift.tt/2gRHnM4
Look decent.
Blue Circle Foods, one of Whole Foods’ partners in the salmon endeavor, explains how the feed is made. They use trim from wild-caught fish like mackerel, capelin, herring, and cod that would otherwise be discarded, rather than whole fish. This makes a more sustainable fish feed with less impact on wild fish stocks.
The feed is very efficient. Compared to standard farmed salmon, where it takes 1.6 pounds of feed to produce a pound of finished salmon meat, a pound of this new salmon feed produces more than a pound of finished salmon meat.
Wild salmon is definitely ideal. But let’s not act like farmed salmon is useless. It’s higher in omega-6 fats, but still has about 4x as many omega-3s as omega-6. Studies show that eating farmed salmon increases blood levels of DHA, even in pregnant women.
But farmed salmon is a major source of contaminants like PCBS and dioxins, having about 8 times as many PCBs as wild salmon. Since these contaminants are bound to the salmon fat, producers of this new Whole Foods’ salmon feed separate the fish oil from the solids, remove most of the contaminants, and combine it back with the solids to form the fish feed.
My biggest worry is how they remove the contaminants: by heating the oil to 200°C. Now, for more robust oils like EVOO or avocado, that’s okay. They can withstand the heat. And farm-raised salmon actually has a lot of monounsaturated fat and saturated fat, both of which are stable in the presence of heat. But the omega-3s—the fat most people are looking for when they buy salmon—are very susceptible to oxidative damage. It’s unclear how oxidized the feed fats are, and whether it affects the finished product.
Overall, it looks like a good option. Better than other farmed salmon, at least. I haven’t tried it but will keep my eyes open.
What’s the deal with K Cup Bone Broth? Is this stuff for real?
Thanks, Groktimus
It’s pretty weird.
The idea of super-hot liquid passing through plastic en route to my open mouth doesn’t appeal to me. Yeah, yeah, it’s probably BPA-free, but what’s replacing the BPA? Plastic tends to contain endocrine disruptors as a rule, no matter how “non-toxic” it is. I prefer to limit my exposure to heated plastic.
Other than that, it’s a fine product. It’s not really bone broth, as the ingredient list indicates that it’s just beef collagen with dried beef and spices, but that’s okay. Collagen is why bone broth is so helpful, so these K cups will provide similar nutrition.
I wonder if it gels up when cooled or reduces down to a viscous pan sauce. Probably not, as they’re probably using a collagen hydrolysate to improve dissolution into hot water. Intact gelatin clumps up when added directly to hot liquid (unless you bloom it first). That would make the bone broth K cups good for drinking but not for cooking.
That’s it for today, folks. Thanks for reading and be sure to help out with your own input down below!
The post Dear Mark: Protein Powder Dangers, Fermented Polyphenols, Whole Foods’ Farmed Salmon, and K-Cup Bone Broth appeared first on Mark's Daily Apple.
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3 Natural Oils from Around the World for Maximum Natural Hair Nourishment
Source: IG @Heyitsbrittanyj
by Sointocurls via blacknaps.org
Have you ever heard of mongongo oil, baobab oil or illipe butter? These oils are packed with nutrients for hair and skin care, so if you are always on the lookout for oils filled with nourishment, keep reading!
Continue!>>>
1. MONGONGO OIL
This exotic oil is provided by the mongongo tree which grows in Southern Africa. The nuts that grow on the tree are highly nutritious and are a staple food of the tribes of Zambia. They also produce an amazing oil that is highly beneficial for skin and hair. Mongongo oil contains a large amount of linoleic acid, which the body uses to create part of cell membranes. It also contains alpha eleostearic acid, which protects the skin from harmful ultraviolet rays by providing a protective film to the skin. Naturally, this oil is also highly protective for hair, as well.
2. BAOBAB OIL
This highly nutritive oil is also native to Africa. The exotic baobab tree produces flowers that bloom only once a year during nighttime – talk about unusual! Additionally, the precious oil is housed in the fruit or pods of these trees which are known to live to be a thousand years old or more. The oil is extracted by cold pressing the seeds, producing pure, raw unrefined oil that is full of vitamins A,D, E, and F. It also contains large amounts of omega fatty acids which make it ideal for hair and skin use, particularly in terms of fighting free radicals and wrinkle prevention. It also penetrates the hair and skin flawlessly, leaving no greasy feeling or residue.
3. ILLIPE BUTTER
Illipe butter is produced by the illipe tree in Malaysia. It has a texture similar to that of cocoa butter in that it is hard, but, upon contact with the skin, melts very quickly. It has a high concentration of palmitic, stearic, and linoleic acids, making it ideal for hair and skin nourishment. For these reasons, illipe butter is definitely an oil that every natural girl should try out. So be adventurous! These unique oils might be just what the doctor ordered to seal moisture into dry parched curls.
Have you tried any of these?!
from Curly Nikki | Natural Hair Care http://ift.tt/2gDNqWD
Cold Weather Wash & Go Routine
JeweJewe Bee writes:
Continue!>>>
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Sunday, December 11, 2016
What to ask your plastic surgeon before going under the knife
Getting a cosmetic procedure is not a decision you should take lightly. To ensure you’ll have the results you’re looking for, you’ll need to find the plastic surgeon that is right for you. Here are 5 topics you should investigate before choosing a plastic surgeon for your cosmetic procedure. You’ll be ready for your consultation […]
The post What to ask your plastic surgeon before going under the knife appeared first on Fairview Plastic Surgery Centre.
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Weekend Link Love – Edition 430
Research of the Week
Researchers found an actual dinosaur tail with real feathers encased in amber.
Tibetan dogs have wolf genes that enable high-altitude living.
Giving coconut oil to heart disease patients as their staple cooking fat is totally safe.
Researchers recommend more testing of diets with low omega-6/omega-3 ratios for bipolar disorder.
Enjoying exercise might be genetic.
Sprinters have bigger hamstrings.
Does the “food coma” have a physiological purpose?
Mice achieve protection against heart disease and a longer lifespan when they eat spermidine, a compound found in aged cheeses, beans, and, well…
New Primal Blueprint Podcasts
Episode 146: Dr. Gary Foresman—Breast Health Part 2: Dr. Gary Foresman returns to the podcast to dig even deeper into breast health.
Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
Interesting Blog Posts
Each hour of lost sleep spikes car crash rates.
Media, Schmedia
The difficulty of regulating kombucha.
How does a family-owned butcher shop in Ireland survive across the centuries?
Everything Else
A new milk substitute made from cannabis doesn’t get you stoned but might still chill you out.
Bad Santa. Is the jolly one really one to talk?
Humans are still evolving, part 27: C-sections change pelvis width.
Congratulations to Sam Poland, winner of this week’s drawing! And thank you to everyone who commented. You’ve all given me lots to consider as I plan for 2017 at Mark’s Daily Apple.
Things I’m Up to and Interested In
For a few more days this week, I’m still up for auction at one of my favorite charities, GO Campaign, an organization that improves the lives of orphans and vulnerable children around the world by partnering with local heroes to deliver local solutions.
Podcast I just appeared on: The Earn Your Happy Podcast, where I spoke about shifting your metabolism for optimal energy.
Study that I liked: Just 7 days of “sleeping low” (carb) boosts athletic performance and increases fat loss.
Resource I have to share: The Ultimate Vitamin K2 Resource, from the man who brought the nutrient into widespread consciousness, Chris Masterjohn.
Japanese news that made me smile: Japan is bribing its seniors with ramen to convince them to stop driving. And training its school children to ride unicycles.
Pet I’d get: Chicken with spliced-in dinosaur genes. Just imagine the eggs.
Recipe Corner
- Braised lamb soupe au pistou. Omit the beans if you like.
- Jamaican jerk shrimp with purple sweet potatoes will win over just about any skeptic of this Primal stuff.
Time Capsule
One year ago (Dec 11 – Dec 18 )
Comment of the Week
“’CBD gets in the way and blunts some of the effects’
Pun intended?? =D”
– Actually, no! I got lucky with that one, Ruth.
The post Weekend Link Love – Edition 430 appeared first on Mark's Daily Apple.
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Saturday, December 10, 2016
Unstuffed Cabbage Bowl
To make the bowl, shredded cabbage is sautéed just until soft, without losing its bright green color and soft crunch. The meat is simmered in onion, garlic, tomato sauce and a pinch of cinnamon. Layered in a bowl, the meat and cabbage are topped with a dollop of sauerkraut and an abundance of fresh parsley.
This bowl is a tasty combination of protein, a leafy green (parsley), sulfur-rich vegetables (cabbage, onion, garlic), and fermented food (sauerkraut). It’s a healthful meal that’s just as flavorful and comforting as traditional stuffed cabbage—but not nearly as much work.
Servings: 4
Time in the Kitchen: 30 minutes
Ingredients
- 4 tablespoons extra virgin olive oil, divided (60 ml)
- 1 small onion, finely chopped
- 2 garlic cloves, finely chopped
- 1 ¼ pounds ground beef (567 g)
- ¼ teaspoon cinnamon (1.2 ml)
- 1 teaspoon fresh thyme leaves (5 ml)
- 8 ounces tomato sauce (240 ml)
- 1 head green cabbage, shredded
- ½ cup finely chopped parsley (120 ml)
- Sauerkraut, for garnish
Instructions
Over medium heat, cook the onion in 2 tablespoons/30 ml olive oil until the onion is soft, 6 to 8 minutes. Add the garlic and ground meat. Season generously with salt and pepper. Add cinnamon and thyme.
Use a spatula or wooden spoon to break up the meat as it cooks. When the meat is starting to brown on the outside but still a bit pink in the middle, add tomato sauce. Simmer 20 minutes over medium-low heat, stirring occasionally.
In a wide skillet, warm the remaining olive oil over medium-high heat. When the skillet is hot, add the cabbage. Saute until the cabbage has wilted slightly but is still bright green and a little crunchy, 3 to 5 minutes. Don’t over-stir the cabbage while it cooks, give it a chance to brown a little against the hot skillet. Season with salt and pepper.
In each serving bowl, layer the meat and cabbage. Garnish with sauerkraut and plenty of parsley.
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