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For today’s edition of Dear Mark, I’m answering three questions. The first one concerns blackstrap molasses, a type of sugar I’ve suggested people eat for its rich mineral content. Does the value of the minerals outweigh the impact of its sugar content? Next, say you’ve got a slice of birthday cake you’re committed to eating. Is it better to eat it all at once or piece it out across multiple days? And third, how can someone who’s unable to squat obtain the benefits of squatting while pooping? In the absence of actual squatting, is there anything a person can do to smooth out the process?

Let’s go:

Hi Mark,

Some time back in an article titled “10 Primal Foods You Aren’t Eating Enough Of’” you recommended the consumption of 1 TBSP of blackstrap molasses in light of its (impressive) mineral content.

Having looked at the numbers I agree that blackstrap molasses is extremely high in minerals and as such I’m keen on consuming it. However I am concerned about the sugar content and because of that I was surprised to see you recommending it.

Could I ask if you recommended a tablespoon be consumed daily as, essentially, a supplement? That’s how that section of the article came across. Should I take some everyday? Should I be concerned about the sugar contents?

Thanks,

Nicholas

I think most of my readers can handle a tablespoon a day. Along with 12 grams of carbs (around 6 grams of sucrose, 2.5 grams of fructose, and 2.5 grams of glucose), a tablespoon of this particular brand of blackstrap molasses also has 25% of daily magnesium, 20% of daily calcium, a few hundred milligrams of potassium (blackstrap’s got so much potassium that it’s caused hyperkalemia), plus appreciable levels of iron, copper, and manganese.

Do the minerals outweigh the sugar? I strongly suspect they do, as many of the specific minerals play a role in sugar metabolism and overall metabolic health.

Magnesium deficiency is associated with insulin-resistance in type 2 diabetics; those with higher serum magnesium had greater insulin sensitivity. Chronic magnesium supplementation in magnesium deficient subjects has been shown to stave off progression into full-blown type 2 diabetes.

In Korean adults, low intakes of copper, magnesium, and manganese are associated with metabolic syndrome.

A significant inverse association exists between potassium intake and metabolic syndrome. High potassium, low incidence of MS.

In teens, calcium intake is linked to a lower risk of insulin resistance. Same goes for adults, although men may need higher intakes for protection against metabolic syndrome.

If you’re sensitive to sugar—you’re insulin resistant, you’re diagnosed with diabetes—the sugar content could be problematic in the short term. But the added mineral intake will probably win out over time and lead to better long-term sugar tolerance and metabolic health. One way to mitigate any short-term disturbances is through intense exercise; simply time your molasses intake to coincide with your workouts. Prior to taking the molasses, deplete some glycogen. Lift some heavy stuff, run some sprints, run a mile, do something that utilizes the glycogen stored in your muscles. If you’re not training that day, eat your molasses before a walk. Then, the 11 or so grams of sugar in that tablespoon of blackstrap molasses will go to good use.

But as long as the added sugar from blackstrap molasses doesn’t put you into energy excess, you’ll be perfectly fine. And likely better off than you were before.

Hi Mark,

Let’s say I have a non-primal treat that I know I’m going to eat: a piece of regular old birthday cake, for example. I’m going to eat the whole piece regardless, but is there any benefit to saving half of it for later in the day, or maybe the next day… or is it better to just eat it all at once and “get it over with”? Are there pros & cons of spreading out eating a treat vs. eating it all at once?

Shannon

It’s helpful to consider these junk food forays as training sessions. Rather than representing your everyday diet, they are acute, short-term perturbations of dietary homeostasis. Just as the marathoner who runs 20 miles a day is following an unhealthy, unsustainable habit, the person who eats cake every day is doing himself harm. And so, just like I prefer my workouts short and intense as possible, I tend toward eating the whole piece of cake in one fell swoop. It’s usually better to present singular acute stressors rather than multiple lesser stressors spread out. Think of the entire slice as a max deadlift.

Also: a big whopping slice of cake is a treat. It’s a special occasion. And then it’s over. Stretching the cake out across multiple days runs the risk of normalizing it. You may end up “grabbing something sweet” every day. Then it’s after every meal. Then you’re snatching handfuls of Skittles from your coworker’s feed trough every time you pass the desk. What’s the risk? It’s just a “few.”

No. Make your cheat days count. Eat the cake. The whole slice. Then be done with it.

If you run out of steam midway through and can’t finish it, toss whatever isn’t eaten. Leftover cake doesn’t really work. The exposed edges get stale, the frosting crusts over. It’s no good. You don’t want to “waste” your cheat on subpar dessert.

That’s why cheating with something like fat-free frozen yogurt is silly, in my book. Just eat the real ice cream.

I know you’re an advocate of squatting for the toilet, and you’ve mentioned that episode where you really messed up your knee and had to suffer having that immobilized for a number of weeks. How did you reconcile the two concepts?

I’ve had my left knee fused since high school (circa early 80s) and the equivalent of one long bone from hip to ankle means no real squat position remotely possible. Chemotherapy and other drugs gives me drastic swings in “ease of going” with the most time spent at “not very”.

Any notions on how to get the benefit of squatting without actually being able to assume that position?

James

Try the samurai pooping technique. It’s what I did when I couldn’t squat.

Sit on the toilet.

Cross your legs, placing one ankle on top of the opposite knee.

Rest your hands on your knees and sit tall, extending and straightening your spine upward. No hunching!

It’s not a squat, but it’s certainly better than sitting hunched over grinding one out in futility and frustration. I’ll still use it when I just don’t feel like squatting.

It may not work quite as well, since your leg with the fused knee won’t be able to form a 90 degree angle with the foot flat on the ground. But give it a try.

That’s it for today, everyone. Thanks for reading, and let me know what you think in the comment board!

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This stunning savory stuffed pumpkin is bound to be the pièce de résistance at your next party, but don’t fret — while it is definitely a noteworthy centerpiece, it won’t give you nearly as much grief as a turkey dinner for 12 people!

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Originally posted at: http://www.nerdfitness.com/

Steve here! I wanted to introduce Dan Schmidt, our newest contributor and wizard. Dan is a long-time Rebel and fatherhood specialist, and will be sharing his expertise in raising healthy and happy Rebels! Take it away Dan!

What have we always said is the most important thing? Breakfast. Family.

As parents who want the very best for our kids, we try to fuel their growing bodies with the best food possible. But as any parent of a toddler, pre-schooler, or even adolescent knows, our kids aren’t always on the same page.

The toddler years especially can be a challenging time for feeding. All of a sudden, a previously easy-going infant who ate anything, begins to reject the same foods being offered.

Don’t panic. This is a completely normal, albeit difficult, stage in your child’s development and we’re here to help you through it.

Let’s jump into looking at why children become fussy eaters, and examine some strategies you can implement today to lighten your load.

Why does this happen?

As a parenthood specialist, almost every parent I’ve met has asked me about issues in their child’s eating habits. The simple reason issues occur is that our toddlers are pulling a “power play.”

They’ve gained control!

Most things in their life are still controlled by their parents (what they wear, when they sleep, where they sit).

The one thing they have figured out, is that they can choose what to eat or spit out. (This change in behavior usually occurs between the ages of 12-18 months of development.)

Remember when you first discovered the Konami Code? You figured out a new way to beat the system, and likely tried it out whenever you could at first. That’s what our toddlers are doing – they’ve figured out something new, and by spitting out their vegetables, they’re telling their parents that they’ll do what they want.

If parents don’t manage this stage carefully (such as not always giving in to their child’s demands), these toddlers can grow up to become fussy eaters as older children.

So, what can I do about it?

Let’s put the master controller back in your hands with some simple strategies.

1) Eat together.

One of the simplest things you can do to encourage great eating habits in your child’s early years is to sit down together for family meals.

Studies and reports by the National Center on Addiction and Substance Abuse at Columbia University show that kids who eat at with their family regularly are at lower risk of developing poor eating habits, weight problems and even drug addiction compared to children who eat alone more often. When your kids regularly have a positive role model who is eating healthy thrust upon them, along with getting the benefits of feelings like belonging, stability and well-being, they are more likely to follow your lead and enjoy healthy mealtimes.

Sitting down to dinner together isn’t just about nutrition; it’s about connecting and teaching children about becoming members of society and acting in a civilized way.

2) Get rid of any distractions!

“Dad placed a great deal of importance on mealtime. He had a very strict rule. When the family starts to eat, the television is definitely turned down.”

(Super bonus points to anybody who knows where that quote is from without using Google or the Konami Code).

Seriously though, turn OFF the idiot box and put the handheld technology away (that means you too, mom and dad). Children get very easily distracted and overstimulated.

Practice “Mindful Eating.” By eliminating distractions, your child will be able to put more focus towards what’s on their plate. Studies have shown that practicing mindful eating helps keep people focused on their meal and listen to their body’s cues. However, feel free to play some light background music or light a candle at mealtime to promote a different, yet calm, environment.

3) Maintain consistent rules

It’s very important that parents of fussy eaters maintain clear and consistent food rules in the house at all times. Just like if Pac-Man touches a ghost without eating a power pellet, a life will be lost. Simple. And consistent (no exceptions!).

At mealtime, be sure to:

• Be clear and simple
• Encourage good behavior
• Know when to call it quits
• Be consistent
• ‘The Art of Manliness’ has an excellent post on “Why You Should Parent Like A Video Game,” which has many points that can be adapted for your family.

So if your child refuses a particular food that they have previously enjoyed, don’t be fooled; IT’S A TRAP! They’re hoping you’ll offer up something sweet as an alternative. If you do fall for this, your child will quickly learn that refusing vegetables results in something else being offered. So consistency is the key.

However, if your child continues to reject the meal, it is probably because they are simply not hungry. Toddlers have small stomachs and grow at a slower rate than babies, so it is completely normal for them to eat a lot one day, and very little the next. That leads me to…

DON’T use the force, Luke parents!

Whatever you do, don’t force them to eat, bribe them, or insist they finish everything on their plate. By doing this you’re risking creating a major issue around food, as well as generating a power struggle (spending willpower points) over something that’s really not worth it.

Remember, their stomachs are super small, so forcing overeating can cause detrimental physical and psychological effects regarding diet in their futures.

4) Presentation is everything.

Toddlers and children are very observant. Before they even start eating, their eyes are observing what has just been put in front of them. If it looks gross, they’re going to think it tastes gross.

So keep it colorful, neat and interesting. It literally takes an extra minute to re-arrange their food into a smiley face, or make the Triforce out of veggie sticks.

Just a little variation can sometimes make a world of difference. If your child dislikes fruit for example, try a range of cut fruits on a skewer.

Also, try preparing foods a different way. If your child hates steamed cauliflower, try mashed or roasted cauliflower. Steve has covered how to prepare vegetables differently in his ‘How to Start Eating Vegetables’ post, so give it a read and see what works for your family.

5) Make them your kick-ass kitchen sidekick.

Batman has Robin, Sonic has Tails, Radioactive Man has Fallout Boy, and most importantly, Super-Parent has Wonder-Kid!

Getting your child to help with meal preparation, no matter how little, will lead to them being more likely to eat the food as they now have an ‘ownership’ of the meal and feel proud about helping out.

At the store or market, ask your child to help you select fruits, vegetables, and other healthy foods. When you get back home, encourage your child to help you put the food away, arrange the fruit, or rinse the vegetables.

Be careful in what duty you assign your sidekicks though, once I put my daughter in charge of dispensing the soy sauce when I was making the Easiest Chicken Ever. As a result, it turned out to be the saltiest thing I had ever tasted (“and I once ate a big heaping bowl of salt!”).

Try to get everyone to help in some way before and after the meal. If the kids are not actually cooking, then there are other jobs the little tuckers can handle such as setting the table or getting everyone a drink.

6) Keep it fun and try a theme night!

Everyone loves a themed party, so why not put a bit of festivity into a regular night?

Try silly hat night, superhero night (my favorite), princess night (my daughter’s favorite), or talk like a pirate night (my wife’s least favorite). These are some simple, fun, and often hilarious ways of injecting some magic into family meal time, me hearties!

You don’t have to go all out like it’s Festivus every night, but some variation and a little excitement can make dinners a pleasure. Plus, you’re making amazing memories that your children will look back on so fondly.

If you do want to go that extra mile in creativity, try a color theme night to carry through everything (from place settings, the food, and even your clothes). For example, Green Night (not to be confused with its ante meridiem punk rock counterpart) is an excellent way to make those healthy vegetables seem fun, and a brilliant excuse to dress up as the Green Lantern.

Bringing your child’s interests to the dinner table is a good way of getting ideas for themes. My four-year-old loves learning about the different cultures, so selecting a cuisine from a particular country is an easy way to bring about discussion and try new foods.

But remember to keep it child-friendly. India night is a great idea in theory, but Beef Vindaloo is certainly not fit for a toddler, and we could have done without my culturally insensitive Apu Nahasapeemapetilon impersonation.

7) Change your scene.

Nobody likes playing the same level, or racing the same track all the time (particularly if it’s Rainbow Road, boy do I hate Rainbow Road). So moving away from the dinner table is an excellent way to add some excitement and adventure into mealtime.

Venturing into the great outdoors is a nice move if you have a nearby park, beach, or even backyard. I once worked with a father of two older children who would take their lunch geocaching with them. I can’t wait to do this when my kids get older with Pokémon Go (seriously, how awesome does that look?).

But if you can’t get outside for whatever reason (weather, time constraints, zombies, Australian wildlife), having a ‘picnic’ on a blanket in the living room is great fun too. Plus eating picnic-style means you can serve several small choices, like frittata fingers or vegetables and dips to create interest and let your little ones make their own decisions.

It’s not always easy, but it’s worth it.

I know that setting a theme, getting the kids outside, preparing a healthy meal with new foods all the time is simply not viable for everyone in today’s world.

My wife and I both work full time (and then some), so I’ll be the first to admit that some nights after a rough day, my kids have been served baked beans straight out of a can in front ‘The Wiggles’ on the TV.

But if we act when we can, we create positive memories of family mealtime and encourage good eating habits.

By putting the effort in up front, you’re actually making your lives easier for those hard days – laying a solid foundation and setting yourself up for success.

Don’t sweat it if you go through stages where it seems like absolutely nothing is working. Each child is different, and what works for one may not work for another.

Your child’s eating habits won’t change overnight, but the small steps you take each day can help promote a lifetime of healthy eating.

So go ahead and have some fun with your very next family meal. Try taking turns telling a story at tonight’s dinner table, or put a little effort into presenting your child’s breakfast tomorrow morning.

In fact, why don’t we just make it the Nerd Fitness Family Feast Challenge?

For the next month, we want you to try a few approaches:

• Set a goal on how many times you will all sit down together and stick to it. No excuses!
• Each week all family members (that’s right mom and dad, you’re not getting away that easily) must try a food that they have never eaten before.
• Each family member gets to suggest a theme night and all others must comply.

I’m in, my wife is in, my kids don’t know it yet, but they’re in too. Are you?

We’d love to hear from you:

What has worked for your fussy eaters in the past? Or, what has totally backfired?
What other questions do you have about your children’s eating habits?
What’s your little sidekick’s kitchen duty?

Leave a comment and let us know!
-Dan

About Dan: I’m Dan, a father of two amazing kids from Adelaide, South Australia. I am also a fatherhood specialist in a non profit organization, where I help other dads become the best they can be. I was introduced to Nerd Fitness five years ago by my brother-in-law when my wife was pregnant with our first child and I was really struggling with my weight. I knew I needed to get in shape so I could see my children grow up, and Nerd Fitness was exactly what I needed! Through diet and exercise, by the time my daughter had her first birthday I had lost 20 pounds.

I hope my articles can guide all Rebels, not just the parents, on your fitness quest. I’ll try to keep the dad jokes to a minimum (“Dead-lifts?” More like, “Dad-lifts!” Amirite?!)… I’ll show myself out.

Feel free to get in touch, either just to say G’day, or ask a question at any time.

###

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Every trip to the grocery store is a transaction — and not just between your bank account and theirs. Grocery stores carry stuff they think you want, and you buy it. And in the case of what that stuff is, the “customer is always right” adage is quite accurate. If anything, a little help from customers is incredibly useful to those who curate your shopping experience.

Here are a few ways that you — yes, you — can help influence what goes on grocery shelves.

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Q: What’s the best drip coffee maker out there? We’ve been using a crappy Mr. Coffee that we’ve had to replace pretty much once a year. We grind our own coffee each morning. I love coffee; I can’t function in the mornings without it, and this is a serious problem for me.

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Originally Posted At: https://breakingmuscle.com/feed/rss

In my previous article I covered how to rip a phonebook in half. Now we move on to a related feat of strength: tearing a deck of cards in two. Anyone who has handled playing cards before knows this is a seemingly impossible feat that will “wow” most people.

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Originally Posted At: https://breakingmuscle.com/feed/rss

In my previous article I covered how to rip a phonebook in half. Now we move on to a related feat of strength: tearing a deck of cards in two. Anyone who has handled playing cards before knows this is a seemingly impossible feat that will “wow” most people.

read more

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Whole Foods has issued a recall on curried chicken salad and a deli pasta salad after samples showed traces of Listeria.

The affected salads were sold at stores on the East Coast, specifically in New York, New Jersey, Connecticut, Rhode Island, Massachusetts, New Hampshire, and Maine.

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While making a big batch of food on Sunday to enjoy all week long is a nice idea in theory, sometimes you’d just rather spend your free time doing fun things instead. If you didn’t get ahead on your cooking this past weekend, don’t worry — a healthy, comforting dish is still in the cards for tonight.

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Washed Linen Tablecloths from Linen Tales

• $46-$61

• Etsy

I feel like this is the time of year I start thinking about using a tablecloth a little more often — partly for the softness and coziness it can bring to an eat-in kitchen, but also, naturally, because Thanksgiving and the holidays are coming up. If you are in need of a simple tablecloth for your space, check out these lovely washed linen numbers from Lithuania.

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