http://www.thekitchn.com/feedburnermain
There are so many food production concerns these days, whether it’s about pesticides, GMOs, or sustainable meat or fish. It’s nearly impossible to tackle them all and tackle them successfully — especially when the best answer isn’t always clear. And that’s exactly the case when it comes to choosing between farmed and wild salmon.
http://www.marksdailyapple.com/
For today’s edition of Dear Mark, I’m answering three questions. First one concerns the lead content in bone broth. A 2013 study reported elevated levels of lead in chicken bone broth. And not the canned or boxed stuff, but the real thing: broth made from actual chicken bits. Should you worry? Second, do cooked and cooled potatoes really make the carbs less problematic for people who typically try to avoid them? How and why should people who otherwise avoid potatoes consider eating cooked and cooled ones? And finally, do I have any good, simple strategies for dealing with stress? Why yes, yes I do.
Let’s go:
Is anyone concerned about the amount of lead in bone broth? I love bone broth, but now wondering…
I’m not too worried.
That study had some limitations, which the Weston A Price Foundation covered pretty well. Ignore the meandering quasi-conspiratorial tangents and focus on the relevant points.
It tested broth from just one group of chickens. There was no real control group. They tested broth made from bones, broth made from meat, broth made from skin and cartilage, and plain tap water, but everything came from the same farm using the same chickens raised under the same. Since lead comes from the environment, the feed, the water. We already know that lead accumulates in the bones. What matters is how much lead the animals you’re using to make broth are exposed to throughout their lives. I’d like to see a comparison between chicken broths made from animals from different farms and environments.
Most of the lead was in the skin of the chickens. Why? Even though lead accumulates primarily in the bones, not the skin and cartilage, the skin and cartilage broth had the most lead. This indicates something weird was going on with these chickens. Cartilage receives very little to no blood flow, so it probably didn’t contribute much if any lead. That leaves the skin. How would so much lead get into the skin when we know that most consumed/absorbed lead ends up in the bones? Well, chickens are suckers for a good dirt bath. If they have access to it, they’re constantly scrounging, rolling, and “dusting” around in the dirt. Dirt readily accumulates lead from car exhaust and lead-based paint. If a chicken’s rolling around in lead-contaminated soil, they’re getting lead all over their skin and that lead will end up in your broth.
The animals’ environments and upbringing are everything. The WAPF describes a follow-up study into two broths made from grass-fed beef bones and pasture-raised chicken bones that was unable to detect any lead in either. This despite the chickens having plenty of access to dirt and all the same dirt-dusting proclivities their kind is known for.
I wouldn’t worry too much, but I would be serious about where I get my bones and/or broth.
Dear mark,
I can’t find the answer to this question anywhere on your site, although I’ve tried for countless hours. How much cooked and cooled potatoes can I safely eat and still stay within the weight loss/maintenance part of your carb curve? In other words, how much RS potato salad CAN I have without a glucose spike?
Thanks for your help,
Jen
Cooking and cooling a potato doesn’t erase its digestible carb content, nor does it eliminate the glucose spike you get from eating it. It just makes it a little less glycemic and feeds your gut bugs. It’s a “lower” carb way to eat potatoes. You can get away with more of them.
A new study examined the effects of cooking and cooling a dozen or so varieties of potato.
Estimated glycemic response was reduced by 10-15% across the board after cooling the cooked potatoes. I say “estimated” because they didn’t actually feed the potatoes to anyone. They dissected and tested samples from each potato for resistant starch, fiber, and digestible starch after different cooking methods and found the more RS and fiber, the lower the estimated glucose response.
But I think actual cooled potatoes will help even more than the estimates in actual humans. For one, you’ve got the lower glycemic response due to reduced digestible carbohydrate. Fewer carbs to digest, less glucose to reach the blood.
Two, you’ve got the insulin-sensitizing effect of consuming resistant starch. RS improves insulin sensitivity, even in people with metabolic syndrome, and makes glucose less of a problem.
Three, resistant starch seems to induce satiety, thereby leading to less hunger and calorie intake. In a recent human study, a large dose of resistant starch increased satiety and decreased subsequent food intake. You eat less food, you’ll have a better glucose response.
Four, resistant starch even improves fasting blood glucose, an indication of extended—not just short term—benefits to glucose tolerance and control.
I don’t have any hard numbers for you because every potato is different. But it appears you can count on at the very least a 10-15% reduction in postprandial glucose (and likely more).
I have such a hard time managing my anxiety/stress. I am in counseling now, but I was wondering if anyone could share any personal techniques that they find soothing or calming. Really, anything you do that helps you de-stress would be great to hear! Thanks all. Stay well!
I’ve been in the same boat for most of my life. Handling stress just doesn’t come naturally to me. I have some more involved methods for dealing with stress, like paddle boarding or dropping everything for a day to just take a break, but physical movement is the simplest, easiest tool I have.
Movement is my go-to. It’s healthy—you’re not stuffing your face with something sweet and regretting it a minute later or lighting a cigarette or taking a shot of whiskey. It’s productive—you’re getting an essential aspect of a healthy day out of the way. It’s engaging—you can’t help but focus on how your body’s navigating through space.
If I’m stuck on a post or paragraph and I can’t quite seem to get over writer’s block, I’ll hop on the slackline out back and go for a few minutes. This demands my close attention to the moment, so I can’t think about the work I’m not doing. Then I head back in and suddenly words flow. With writer’s block, my main problem is that I’m thinking too much about the writing. I actually need to take a break and think about something else. You can’t brute force your way past.
For general stress, I’ll just go for a walk. Even if there’s resistance, I push through it. If I can make it through the first three minutes, everything falls into place and the stress melts away. I’ll even sometimes take those stressful business calls on a walk with me. Just say “hold on a sec,” head out the door, and continue the phone conversation as I walk.
One of my secret visions/hopes for the near future is the ability to write and edit content while walking, probably through some neural/eyewear/augmented reality interface. Like having a document projected into the world that you can edit with your mind. One day.
Okay, that’s it for today.
How do you guys deal with stress in the moment?
Do cooked and cooled potatoes feature in your diet?
What do you think about lead in broth?
Thanks for reading!
http://www.thekitchn.com/feedburnermain
We’ve heard for years about the wonders of the Mediterranean diet. Featuring foods like olive oil, whole grains, fish, legumes, fruits, and vegetables, it’s considered an all-around healthy way of eating. Even if you don’t adopt it completely, it’s easy to work a few more Mediterranean-inspired meals into your weekly menu plan, even if it’s just for the bright and satisfying flavors alone.
Here are 24 of our favorite recipes — from breakfast to dinner to snacks — that will help you do just that.
Originally posted at: http://www.nerdfitness.com/
Today’s article is from Nerd Fitness’s newest team member, and Master of the Fitness Universe, Jim Bathurst. Take it away Jim!
Have you seen Captain America: Civil War yet?
Last week, we talked about why Captain America or Iron Man might be right in the epic battle within the Marvel universe.
Today the choice is yours: The Iron Man Workout or the Captain America Workout.
Iron Man wants to work within the new superhero registration law. He believes that the heroes of the world need to operate within the rules and regulations for the safety and well being of everyone. That’s why the Iron Man workout includes more classic, structured movements. And because this is Iron Man, we’ll primarily be using iron (weights) — these things write themselves!
Captain America is opposed to these superhero regulations and wants to be able to move and operate freely. You’ll notice his workout includes more bodyweight movements and non-traditional movements in multiple directions.
Each workout will start with the same warm up.
So let’s do this. The full warmup; run through four times:
Are you ready for the workout? The below workouts are two separate options. One workout is more bodyweight focused, one more barbell focused. Like Civil War, there aren’t clear cut answers as to which is better.
In fact, you could alternate between the two. Doing either one three times a week would be a great training week.
Iron Man Deadlift
What’s more metal than deadlifting? I submit nothing. Pick a weight that you can move comfortably for 10 reps. You can use barbells, dumbbells, or kettlebells. If using dumbbells, only lower the weight to just below your knees.
Black Panther/Bear Crawl
We’re looking to tap into our inner animal and crawl along the floor. Pick a distance that takes about 20-30 seconds to cover. Too easy? Crawl lower and/or crawl backwards too!
Vision Farmer’s Walks
Vision has the ability to manipulate his density. We’re going to getting a feeling for that by grabbing the heaviest dumbbells we can manage and walking around. Pick a distance that takes 20-30 seconds to cover. If your hands get exhausted during the workout, pick a lighter dumbbell, or just carry one around (switching hands as you need).
Black Widow Wall Chair Sits
Remember that awesome scene in The Avengers where Black Widow beats up a room full of baddies while strapped to a chair?
How does one even build up strength in such a tough position? Wall sits! Find a solid wall to plant your shoulders, back, and hips against and sit there for 30 seconds.
Too hard? You can sit a little higher on the wall, or reduce the amount of time. Too easy? Hold a weight in your lap!
(Fun fact: Sitting in a chair and not doing anything is the favorite activity of Marvel movie executives when asked when a Black Widow movie is going to come out…)
War Machine Curls
Grab a barbell or dumbbells. We’re working on our guns here. Again, these things write themselves.
Do this workout as two separate circuits — complete all 4 sets of the first circuit, and rest before starting the second circuit. (Take rest as needed after each set of Deadlifts and Bear Crawls, with a longer rest period before starting the second circuit.)
Circuit 1, 4x through:
Short Rest Between Circuits (2 min)
Circuit 2, 4x through:
Captain America Shield Plate Halo
Just like putting a shield on your back! Helps loosen up the shoulders while building strength.
Bucky Fall
Inspired by this article and its proposition that Bucky should be using the parachute landing. This exercise amounts to a reverse crunch to standing position. This can be done with or without a light medicine ball or weight.
A little too dynamic for you? Simply lay down on the ground, and then get back up anyway.
Dan John would agree this is a great exercise, and the scientists say it’ll make you live longer (Bucky is over 100 years old, so maybe there’s something to that).
You’ve got the option of doing 5 to 10 reps of this exercise, as I know this may be a very new exercise for many.
Falcon Pushup and Twist
Sam Wilson is one of Captain America’s best buds, so of course he would make an appearance here. One of my favorite moves he does in the movie is that jump and twist as he’s wrecking people. We could ask you to channel your inner Dacascos and do a butterfly twist, but let’s just hit a pushup with a twist instead. This can be done from the knees or an elevated surface as well.
Hawkeye Archer Ring Rows
The archer row is an awesome way to work the upper body in an asymmetrical pulling action. This same sort of asymmetrical pulling can also be done on a bar set around hip or chest height (think of a bar at a playground, or a smith machine set up at the proper height). Are you closer to the Incredible Hulk than Bruce Banner? Do some archer pull ups!
Too intense? You can also work your superhero archery skills with resistance bands. Step back and turn the body as you pull with the arm. If you only have one band, you can complete all the reps on one side before switching to the other arm.
Ant Man Jump (Box Jump)
Here you can imagine you’re jumping onto Iron Man’s arm (forward roll optional). If jumping is a bit too much, step up onto a box or bench instead. Step down from the box or bench in either case. Extra points for snarky remarks made while jumping (we love you Paul Rudd).
Scarlet Witch Wall Walks
The Scarlet Witch can alter reality for her enemies. What better way to turn your own world upside-down than to do some handstand wall walks? If this too challenging, go with twice as many inch worms.
The workout should be done as a single circuit, 4x through:
The world needs heroes, and we need heroic workouts to fight back the forces of evil. Whether you’ve sided with Cap or Iron Man, understand that we’re all fighting for the same thing:
A life we can be proud of. So which side do you choose? Which hero do you resonate more with? And which workout did you choose?
Sound off in the comments!
-Jim
http://www.thekitchn.com/feedburnermain
Q: I bought anchovy paste for a recipe and now I have no idea what else to use it for. I know it works in Caesar salad dressing and puttanesca, but what else? Also, how long does it last in the fridge? (I have the tube kind.) Thanks!
Sent by Campbell
http://www.thekitchn.com/feedburnermain
From Apartment Therapy → Be Design Different: Subway Tile Alternatives for Kitchens
http://www.thekitchn.com/feedburnermain
• $7.99
Wine lovers, listen up! For all those times when it’s not quite socially acceptable to break out a bottle of your favorite vino, we have a solution for you: iced tea that’s made with freshly harvested grape skins instead of tea leaves. Think of it like a wine you can drink on a Tuesday afternoon.
Originally Posted At: https://breakingmuscle.com/feed/rss
“Everyone loves the Turkish get up. Except me. But they are so darn good for me I do them anyway. I do 20 per week usually with my snatch weight bell but sometimes just with a shoe… the Turkish get up is the cod liver oil of exercise lifts.”Gary Music, StrongFirst Team Leader
Originally Posted At: https://breakingmuscle.com/feed/rss
Amazing lush foliage, giant trees with an intricate and unusual weave of branches through which to navigate and swing, stones aplenty to hoist and heave, and a cool stream are beautiful images for a natural movement aficionado.
When I can get to these places, I love every second and go home feeling recharged. But I live in a pretty big city, and I don’t often get out into nature.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
Book your class NOW!
click this ==>
