Wednesday, February 28, 2018
How Bad Are Peanuts, Really?
For years, the ancestral health community has shunned the humble peanut. I did so myself in fact. “Why can’t I have peanuts?”a person would ask. “Because they’re legumes,” would be the standard answer. And that was that. The status of legumes was sacrosanct in paleo world. Case closed. In recent years, however, our stance on legumes has softened.
The lectins and phytic acid we worry about, it turns out, are mostly deactivated by heat and proper preparation. A bit of phytic acid can even be a good thing, provided you have the gut bacteria necessary to convert it into beneficial micronutrients. All in all, legumes turn out to be a relatively nutrient-dense source of resistant starch and other prebiotic fibers. If you can swing the carbs and you feel fine eating them, legumes are on the table.
Peanuts are the most popular legume. It’s not quite a staple source of calories in most people’s diets—many populations eat quite a few beans and lentils of various sorts—but nothing seems to capture hearts and minds like a large dollop of peanut butter. At least in this country, peanut butter has a cultural status that touches off nostalgia. And let’s be honest, too, peanuts and peanut butter also has a budgetary draw for many people. It’s generally cheaper than other nuts.
I thought I’d revisit the idea of peanut consumption in the context of a Primal way of eating. Does it fit? Does it hurt? What are we to make of the peanut?
If you’re still hesitant about the “legume thing,” go back and revisit the legume post I wrote a couple years ago. You should come away with a greater respect for the legume, and maybe more consideration for its inclusion in your diet.
As for the peanut, it’s a good source of micronutrients like niacin, folate, thiamin, magnesium, and manganese. It contains complete protein replete with all the essential amino acids, although I wouldn’t recommend that you rely on peanuts for your protein (it’s just a nice bonus). The predominant fatty acid is monounsaturated, though there is a fair bit of polyunsaturated fat as well. All in all, the peanut is a standard example of a whole food. Not incredibly nutrient-dense, not nutrient-poor.
Peanuts do seem to have a curious (and beneficial) relationship with gut bacteria and gut health in general.
Spiking peanut butter with probiotics helps those probiotics survive passage through the gut. A case for adding peanut butter to your kefir smoothie?
Peanut kernel flour (the part of the peanut that you eat) promotes the growth of beneficial bacteria, inhibits the growth of pathogenic bacteria, and reduces the ability of pathogens to invade host cells.
Peanut skins contain polyphenols which are not absorbed but interact with the gut to improve elevated blood lipids.
What about aflatoxins?
As a groundnut—a “nut” that grows in the ground, rather than on trees—peanuts are exposed to a lot more soil-based fungus than many other foods which typically only see it during storage. One of the fungi they encounter produces a mycotoxin called aflatoxin. During storage, which tend to be in the warmer, more humid climates amenable to peanut production, aflatoxin levels rise even further.
Aflatoxin is metabolized by the liver. Large enough doses of aflatoxin are a liver carcinogen in high doses (it’s actually what T. Colin Campbell used to induce liver cancer in mice during his China Study crusade to indict animal protein). In China, a study of people from different villages in a region known for liver cancer found positive correlations between theamount of aflatoxin ingested and liver cancer mortality rates. Those villagers who ingested less aflatoxin from peanuts, peanut oil, and corn were less likely to develop liver cancer; those who ingested more were more likely. However, hepatitis B rates were also elevated in this population, and hepatitis B and aflatoxin synergistically increase the risk of liver cancer. If you don’t have hep B and don’t eat peanuts as a staple source of calories, the risk of aflatoxin drops.
If you’re worried about aflatoxins:
- Get Valencia peanuts. Valencia peanuts are grown in drier climates that are naturally resistant to the fungus that produces aflatoxin.
- Eat green stuff. Eating plant foods with chlorophyll (pretty much any green vegetable) protects against aflatoxin.
- Don’t eat low protein. Protein protects against aflatoxin-induced cancer initiation, at least in animals.
- Eat roasted peanuts. The roasting process alone destroys about half of the aflatoxin.
- Eat peanut butter. After roasting, blanching and grinding the peanuts further reduce the aflatoxin content by 27% and 11%, respectively.
What about peanut agglutinin, that plucky lectin? It’s resistant to heat, unlike most lectins. It survives digestion and ends up passing through into your bloodstream. And this has been tested in live humans, not just animals or isolated cells.
In isolated colon cancer lines, peanut agglutinin stimulates the growth of tumors. Peanut agglutinin also mimics the action of a known promoter of cancer metastasis (spreading to other tissues). Metastasis is what kills most cancer patients.
In both cases, peanut agglutinin looks problematic in the context of existing cancer. It does not appear to promote the development of cancer.
Peanut agglutinin (via peanut oil) also promotes atherosclerosis in animal models.
Looking at the broader picture, peanut consumption correlates with good health. The people who eat the most peanuts have a lower risk of various cancers, including colorectal cancer, esophageal cancer (in a high-risk area of China, no less), and pancreatic cancer in men, as well as all-cause mortality and mortality from heart disease. This isn’t proof that they’re good for us, of course, or “anti-cancer,” but it is a strike against the idea that peanut agglutinin is a wholly toxic cancer-and-heart-disease promoter. If the effect was that powerful, it would probably show up in population studies.
It’s fun to get in the weeds on these topics. Just beware of basing your opinions or diets on the effect of food components in isolated cancer cells under specific contexts. Read, don’t commit. Integrate with broader population studies to get a better picture of what’s going on.
The totality of evidence suggests that peanuts are fine for most people to consume in moderation.
Salty peanut butter smeared over a banana? A fantastic post-drinking snack for replenishing lost sodium and potassium. Keep it keto by using a green banana.
Spoonful of peanut butter right out of the jar? Just don’t let it turn into five spoonfuls.
But the absolute best way I’ve found to consume peanuts is to blend them with tigernut flour, sea salt, and a touch of honey using a food processor, roll the mixture into balls, and pop them in the freezer.
A few brands I’ve enjoyed: Santa Cruz Organic Dark Roasted Creamy Peanut Butter and Thrive Market brand Organic Creamy Peanut Butter. For anyone who’s looking for the peanut taste but would prefer a nut butter that’s a blend rather than solely peanut-based, check out Nuttzo Organic Crunchy Peanut Pro.
Oh, and when going for actual peanuts, get dry roasted peanuts. Whenever you see a nut that’s been “roasted” in oil, that’s basically a deep-fried nut. Couple that with the fact that most roasting oils are fragile seed oils high in omega-6 and you’ve got an unhealthy snack on your hands. Dry roasting solves this. The texture of a dry-roasted peanut is even better. I don’t want that crispy glazed exterior of a fried nut. I want my nuts toasty.
That’s it for today, folks. One of the worker bees has a peanut recipe coming your way on Saturday, but in the meantime, check out today’s PB&J Smoothie from the Primal Kitchen® blog if you’ve already got a craving. Finally, be sure to share your comments, questions, and concerns about peanut consumption down below. Thanks for reading!
Want to make fat loss easier? Try the Definitive Guide for Troubleshooting Weight Loss for free here.
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Midweek Quick Cooking: PB&J Smoothie (and a Contest)
Peanut butter and jelly: it’s doesn’t get much more quintessential kid-friendly than that. Most of us didn’t exactly grow up Primal, and while these days we make better choices for our health, there’s something about the tastes of our childhood memories that will always appeal. So, what if you could have those memories and eat them too—sans guilt? Our Primal Kitchen® team whipped up this healthy, low-carb smoothie inspired by bestselling author and celebrity health coach, Kelly LeVeque, and it’s been a hit here (and at home with the kids). Let us know what you think.
Ingredients
- 2 Tbsp organic, no sugar added, peanut butter
- Chocolate Coconut Collagen Fuel Packet
- Once Upon a Farm Sun-Shiny Strawberry Patch
- 2 tbsp chia seeds
- 2 cups almond milk
- 1 handful of organic spinach
Instructions
- Add all the ingredients into the blender.
- Mix until smooth.
- Enjoy!
And be sure to check out the Fab4Smoothie Giveaway to win everything you need to make your own favorite Fab4Smoothie, including Primal Kitchen Collagen products, Mamma Chia chia seeds, Once Upon a Farm organic baby food packets, a signed copy of Kelly LeVeque’s bestselling book Body Love, and more!
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The Best Organic Hair Dyes
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| @modelesque_nic via NaturalHairColor |
When dyeing your hair, it is always a risk. Not just a risk that you may not like the color, but a risk that your hair might take on some damage. Most dyes have harmful properties that can dry out and damage strands which is why more and more naturalistas are turning to gentler products such as certified organic dyes using natural ingredients. Here are some of the best organic hair dyes on the market to keep your curls happy and healthy!
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1. Shea Moisture
It would be impossible to talk about the best organic hair dyes without bringing up Shea Moisture. They are not only organic, they are free of a bunch of other bad stuff you don’t want like parabens, phthalates, formaldehyde, mineral oil, and DEA. They offer products that use natural ingredients such as acai, flaxseed, and soy proteins to leave hair not only vibrant with color, but moisturized and strong. They have several colors to choose from so your can find the perfect look for your preference.
2. Lush Hair Dye Bars
When thinking about the best organic hair dyes, this one might not be on your radar, but it should be. Using Fair Trade organic ingredients, these bars are a natural way to revive your color while locking in some moisture. They are made with nourishing ingredients like cocoa butter, red henna, coffee extract, and nettle powder. These elements help to color hair while also providing a gentle, safe option that is good for your scalp. Lush bars are available in different colors ranging from a chestnut hue to a glossy red.
3. Original Mineral
When looking for a salon option instead of an at-home option, ask your hairdresser about Original Mineral. This brand was one of the first to offer options that were ammonia, resorcinol and PPD free for permanent hair color. They have been challenging the beauty industry and fashion scene for years with their belief that hair color can be vibrant without the use of harmful chemicals. With full gray coverage without drying out hair, they have fashion tones as well as more natural tones.
4. Oway Hair Color
Another option for salon color, this brand uses handpicked botanicals from Italy to create their blends. Free from ammonia, the colors are vibrant without drying out hair. Using plant butters as the base, these colors will leave hair moisturized and healthier than before you colored! Ask your stylist about this brand for your hair color needs.
Coloring your hair shouldn’t be scary. With these natural, organic hair dyes, get the color you want without worry!
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Tuesday, February 27, 2018
Slow Moving Training: Yoga
I like intensity when I train. Lifting heavy, running sprints, playing Ultimate Frisbee. I keep it brief, and the foundation is always a lot of slow movement throughout the day—easy runs, long walks or hikes, rarely sitting—but I go hard when I “work out.”
What if you were to go slow, on purpose?
Entire schools of physical culture are founded upon slow, deliberate movements. They squash momentum and lambast rapidity. They’re difficult in a different way. They require patience and fortitude.
Take yoga.
Yoga is a loaded word. It’s at once religious practice, spiritual tradition, a way of honing mind, body, and spirit. It’s diet, medicine, meditation. The history of yoga is hard to parse; different sources give different historical timelines. What’s obvious is that there’s no “one yoga.” So, what I’ll talk about is how most of us reading typically conceive of it: Stretching with a spiritual veneer.
This is probably the most common form of slow physical training practiced worldwide. My wife’s done it for decades, and I’ve joined in on more than a few classes with her. It’s not my favorite thing—I don’t seek it out on a regular basis—but it is a great workout, and I always come away in a different headspace than when I started. The benefits of yoga are pretty well-established:
Yoga and Flexibility
As a series of poses and stretches that test and extend your joints’ range of motions, yoga should improve flexibility. That’s one of its express purposes. Sure enough, in almost every population, it seems to work.
It improves the flexibility and balance of college athletes and elderly adults. In older women and injured industrial workers, it improves hamstring flexibility and spinal mobility.
Yoga for Older Adults
Being slow-paced, deliberate, and controlled makes yoga very effective for older adults (or beginners to physical training) who are unsure of their abilities and want to improve their physical (and mental) faculties.
A 12-week Thai yoga program helped older adults improve their ability across a range of basic physical functions, including back scratching, standing up from chairs, sit and stretch, and the 8 foot up and go test.
An 8-week Hatha yoga program helped older adults improve single leg balance, chair standing, back scratching, flexibility, and 8 foot up and go just as well as an 8-week strength and stretching program using machines. A later study found that the same yoga program improved executive function, including working memory and mental flexibility, in the same group of adults. A third study found that the yoga program improved cognitive function by reducing stress levels. Boy, that’s a lucky group of seniors.
Yoga and the Brain
Like most every other physical training methodology ever studied, yoga improves cognitive function. We see this across a range of populations, but especially in older folks at the greatest risk of cognitive dysfunction.
Compared to walking, yoga decreases anxiety, increases well-being, and boosts GABA concentrations in the hypothalamus. This is incredibly cool. Everyone knows that exercise is often the ideal antidote to anxiety and depression. It works, its side effects are beneficial, and it requires no prescription. But this was one of the first studies to show a correlation between increased GABA from physical activity and reduced anxiety levels.
Yoga and Stress
Any type of exercise will reduce stress, as long as you avoid overtraining. Yoga is no different and seems to have particularly potent effects.
Pregnant women who followed a yoga program saw reduced perceived stress and improved heart rate variability (an objective indication of increased resilience to stress).
After doing a yoga-based guided relaxation, people with baseline elevations in sympathetic nervous system activity—who were already stressed out—saw those level off. Those who weren’t stressed didn’t. This is important because it shows yoga is more of an adaptogen, helping you normalize stress levels only if they need normalizing.
In a group of people awaiting organ transplantations (which has got to be a trying experience), doing laughter yoga (laughter+stretching) improved heart rate variability and mood in both the short and long-term.
Yoga and Strength
Believe it or not, yoga can increase strength. Part of strength, after all, is the ability to get into full range of motion. If you’re strong only through a small range of motion, is that really strength?
Yoga also increases muscular endurance. Again, this isn’t absolute strength, but it’s a component of muscular capacity that enables the expression of strength.
I wouldn’t rely on yoga for your strength. Instead, treat it as a complement to your strength training.
Yoga and Various Diseases
Given yoga’s reputation as a “healing art,” many studies have looked into yoga for the treatment of various diseases. Unfortunately, most of the studies have been inconclusive or come up with negative results (doesn’t work, doesn’t hurt), like with schizophrenia, multiple sclerosis, asthma. At the least, it probably won’t hurt, but you shouldn’t rely on it in lieu of real treatment.
It looks promising for a few, though: depression (as an adjunct), breast cancer (not as a cure, but for anxiety, quality of life, and certain symptoms), type 2 diabetes (by improving metabolic health), Parkinson’s (pilot study showing improvements in strength and function)
That said, studies don’t indicate that yoga offers anything above and beyond other types of training for these diseases. Still, there might be more to this picture—at least from an anecdotal perspective.
Is Yoga Safe?
It goes without saying that anything worth anything carries a bit of risk. Driving to work (or the gym) risks a car accident. Falling in love risks heartbreak. Going into business for yourself risks failure. And training risks injuries.
Yoga is no different. Things happen. You go too far past your joint’s capacity, and pull something, end up sore for weeks. You lose too much water and electrolytes during the hot yoga session, and feel lightheaded on the drive home. You’re swept away by a charismatic yogi, wind up a member of his harem wearing black and white Nikes. We’ve all been there.
Luckily, studies show that yoga is as safe as “usual care” and other types of exercise. There’s quibbling there, to be sure. Yoga is probably safer than free climbing and boxing.
Still, I’d question becoming a “yoga person,” though. I know I probably have several dozen reading right now, and I love you. But don’t assume yoga covers all your physical bases. I’m not fully convinced that yoga is enough for total fitness and optimum strength. A day or two a week on top of some lifting, sprinting? Great. I bet most strength athletes could use a little yoga, even, if they aren’t doing mobility training already.
Yoga has a lot of intangible benefits, too, effects that studies don’t really capture very well.
- It forces flow. This is one of the great features of exercise, one that goes unreported and ignored. The physical effects training has on your body composition, your muscles, your cardiovascular system, your capacity to interact with the world with force and skill are all extremely important. But when you’re fully engaged in a physical activity, when data is flowing through your neuromuscular pathways, when you can do nothing but immerse your entire being in the movement, you reside in the flow state. No brain hacks, gadgets, or supplements required. And although I’m not that experienced with yoga, whenever I’ve done it I’ve noticed myself slipping into that state without even trying. Actually, I notice it after the class, because during the class you’re fully engaged and not thinking about thinking.
- It trains grit. Most studies show that you can’t teach grit—or stick-to-it-iveness—and that it’s mostly hereditary. I buy that, but I think yoga is different. Yoga is very uncomfortable, and you must hold the holds for sometimes minutes at a time. That requires tolerance of discomfort. Some of it is that yoga selects for individuals who can tolerate extreme discomfort. Even if that’s the case, yoga will certainly hone your existing grit.
- It’s more than stretching. A typical yoga class will incorporate not just the physical act of contorting your body, holding poses. It also emphasizes the importance of breath, and of integrating your breath with your movement. This focus on breath turns the session into a de-facto meditation. Many classes even end with a full-on guided meditation. Yoga is a nice package deal for people who otherwise wouldn’t incorporate these things into their lives.
Join a class.
Historically, yoga was a taught discipline. You didn’t grab a wax tablet of poses and slink off to the jungle to learn yoga by yourself. You sought the tutelage of a master. Things are different now. There are effective and helpful videos explaining how to do specific poses and follow routines. These are extremely helpful, but I don’t think they’re a good replacement for a good teacher.
Why?
If you’re dedicated, you can get the same effect watching yoga Youtube videos with your cat, but it’s easy to check out when things get too hard. You might grab your phone to browse Instagram in between poses. You might cut things short because it’s uncomfortable and no one’s counting on you finishing. It’s different than strength training at a home gym because the routines are so uncomfortable and last so long. Mustering the will to do a set of heavy deadlifts is manageable for many. Mustering the will to hold a difficult pose for two minutes is not. A teacher (or class) takes willpower out of the equation. As long you get yourself to class, the rest falls into place.
After today’s post, I hope you’ll consider trying a yoga class. I know I’ll probably join Carrie more often. The literature is compelling and hard to ignore. But in the end, you just have to see for yourself.
Thanks for reading, everyone. Take care.
I know I have some yoga experts reading this. I know there are many different types of yoga. I’d love to hear from you. What’s your favorite type? Let loose your questions, advice, comments. I’d love to hear your perspective.
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Green light: Would You Let Your Partner Record Your Intimate Moments?
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| Teyana Taylor & Iman Shumpert |
Clips are “leaked” weekly, spread across social media, black twitter rates the performance, Lisa Bloom is hired as legal counsel and conversations of revenge porn are had across the country. I’m so over this cycle. I’m anticipating a new hashtag and for the annual Slut Walk to kick off a little earlier this year with self-proclaimed feminists in an uproar using their first amendment rights shouting to the mountaintops about how women can do whatever they choose to with whom they choose with their bodies; even as far as having their sexual escapades recorded with (or sometimes without) their permission. And guess what, that’s true. Women can grab their sexuality by their clits and own it. However, there are two things you are not in control of my loves: technology and other people. So why are women still making sex tapes?
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In conversations with friends, it was interesting to find out from their perspectives whether or not making a tape in today’s society is logical. With my friends being in different phases of relationships, answers varied, but the common theme seems to be that if a tape was made, they’d guard it like a Red Nose Pit.
One of my married friends is not opposed to making a tape with her husband.
“I’ve never made one but I don’t see anything wrong with it. My husband would guard it with his life so I don’t fear it getting out.”More specifically, a married couple doing something like this may have a less potential disastrous outcome. I would think that when you are married, a husband would indeed take a certain level of protection versus a boyfriend and girlfriend situation. Not that being unmarried should change the outcome, but many married couples find an act like that to be more sacred, even in lieu of a divorce because more is at stake.
Another friend who hasn’t recorded his private moments with his partner is not opposed but is more hesitant to do so because of the possibility that a partner could (unfortunately) use it as bait.
“We are too in the moment and enjoying one another to stop and bring a camera in and it’s never been a thought to do so. I would only make one to critique ourselves and delete it immediately. But I am also leery because people can be spiteful so whether we recorded one or not, I would have to be in control.”The debate about whether or not to make a sex tape can get heated because as stated, what you do with your partner is your business. But, my scary ass is always cognizant of the fact that in 2018, one wrong click or pressing a person’s buttons can lead to your goodies spread all across the net. A close friend of mine has the same sentiments stating:
“I have never made a tape but I have sent nudes (without my face) to a partner. I never worried about them becoming public until a bad breakup. My ex loved to hit below the belt in arguments when we were together and was sheisty after we broke up so that was a major fear, even though I deleted all photos and he promised he’d done the same. My fear was heightened after my cousin’s ex emailed her nude photos to her parents when they broke up. After experiencing all of that, I highly doubt I would make a tape with anyone. The less that’s out there, the better.”I personally don’t care what people decide to do in the privacy of their homes or beds. Some feel it adds spice, others for fun. Regardless, the most important thing is to take extreme cautionary measures if you decide to star in your own video. So ladies, if you've done it in the past, be grateful it hasn't gotten out. If you’ve experienced a leak or you’re naturally panicked to do a video because you’re scared it will somehow be the next big IG search, the next time you or your partner decide to press record, maybe you should PAUSE.
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