http://www.thekitchn.com/feedburnermain
Picture this: You reach in the pantry for the dried fruit you thought you bought not that long ago, and what you find is far from what you expect. Those once-plump raisins and bright dried cranberries are now even more dry, shriveled, and maybe even hard. They kind of give new meaning to the words dried fruit.
But don’t toss them just yet; this fruit isn’t a lost cause. With the help of a simple trick, there’s an easy way to bring them back to life.
http://www.thekitchn.com/feedburnermain
Sharing a kitchen with several people is never a cake walk, even in the best roommate situations. A few weeks ago, we asked for your advice on divvying up the cleaning duties and keeping the kitchen peace, and you responded with some excellent tips for what’s worked for you — and what hasn’t! If you’re struggling with how to tell your housemate it’s his turn to do the dishes, then you’ll want to listen up.
http://www.thekitchn.com/feedburnermain
Is soup the perfect lunch? It’s conveniently make-ahead, and it will bring a touch of home to your desk with its warm nourishment. But there’s just one thing that often holds us back from bringing soup for lunch, and that’s the question: Will it fill us up? The answer is yes, if you choose the right soup.
Here are 20 hearty soups that will warm you from the inside out — from cabbage and rice soup to chicken soup with fennel and farro. Every bite is loaded with wholesome things, and will keep you feeling full and fed all day long.
Originally posted at: http://www.nerdfitness.com/
Star City is in trouble.
With masked supervillians like Deathstroke, Merlyn, Deadshot, and the League of Assassins terrorizing the population, it’s up to the our friend, Oliver Queen, also known as The Green Arrrow, to set things right.
Thanks to the popularity of the surprisingly fantastic (and only kinda hokey) show Arrow, Oliver’s battle with the enemies of Star City have been brought to the limelight. If he was a member of the NF Rebellion, Arrow would most definitely be an Assassin.
Admittedly, I didn’t know much about the Green Arrow comic series until I started watching the show; Stephen Amil’s portrayal of the Green Arrow and his training regiment (filmed here at the Parkour gym I’ve visited in California) got me hooked instantly:
And it was his on-screen training with the Ninja Warrior obstacle (the salmon ladder!) that turned me into huge fan:
Today, I’m going to take you through a workout that would do the Arrow proud, and make his enemies think twice about once again kidnapping his sister, who can’t seem to stay out of trouble.
We’ve taught you to sprint like The Flash, and train like Batman, now it’s time to dominate life like the Arrow.
If we want to fight crime like The Green Arrow or his heroic female partner The Canary, we need to prepare our bodies with four key aspects of training:
1) BODYWEIGHT TRAINING: The Arrow didn’t hone his skills and build a powerful body by doing machine-assisted bicep curls, smith machine power-curtsies, and ab-coaster crunches. It was done with real world movements that pushed his body to the limit. Thus, we’re only interested in exercises that can be completed anywhere…even a deserted island!
2) PARKOUR AND SPRINTS: Oliver is a master traceur; he’s constructed a body designed to carry minimal body fat but maximum power – allowing him to vault over obstacles or scale buildings at a moment’s notice. He’s pretty damn good at appearing up in the rafters, or on top of buildings, and disappearing just as quickly.
This is all possible because he has focused on clearing obstacles and really building a strong back to allow him to haul himself up into hard-to reach locations. Parkour for the win!
Note: Michael Scott Parkour doesn’t count:
3) MARTIAL ARTS ACUMEN: It’s said that The Green Arrow is proficient in several forms of martial arts including judo, wing chun, taekwondo, as well as eskrima. The reason he was able to learn these skills so rapidly while trapped on the island is two-fold:
4) A DISAPPOINTED GRAVELY VOICE AND HOKEY JOKES. I mean, everything sounds more epic when you do it in a disappointed, gravely voice, even reading famous sports lines. This is probably the most important part of this workout, so it’s probably best to start practicing now. You should probably have a detective with corny commentary joining you too.
Now, before we get into the actual workout, there are two more things I want to tell you: ALWAYS start with a warm-up when you can, and end your workout with a cool-down. The goal below is to pick the level of each exercise that is challenging but that you can attempt safely.
How often should you do the Green Arrow workout? This is a workout that can be completed in any park or location with a bar to hang from, and thus can be done whenever you need a break from fighting crime (or when you want to mix things up from your regular routine)!
Feel free to put on a Green hoodie for this, and listen to some epic music.
Alright, you masked vigilante, you…let’s get angsty.
Complete up to four circuits of the following exercises, picking the level of difficulty for each exercise that suits you. So, complete the recommended number of repetitions for exercise 1, then immediately move onto exercise 2, then exercise 3, etc. After completing all five exercises, rest briefly and repeat the circuit 3 more times if you can!
They are split into four levels:
Remember, we want to build a stronger, antifragile body, and thus we need to consistently increase our strength by progressively challenging ourselves with more difficult movements as we get stronger. As you repeat the workout in the future, see where you can increase your load.
This workout is best completed on a playground or park. Ultimately, you need two pieces of equipment: a pull up bar or bar to hang from (aka Monkey Bars, the top bar of a swing set, etc.), and a bench on which to jump or do incline push ups. Ready?
Movement 1 [Safety]: The Parkour Roll (5 rolls)
Movement 4 [Crawling]: Evasive Movement
Movement 5 [Lateral Movement]: Side squats
Movement 6 [Push]: Push Strength
Movement 7 [Self-Defense]: Punches and kicks
So, here’s what an entire workout for the intro level looks like:
Rest. REPEAT 3x!
See if you can complete the workout above for a full 4 circuits. If you can only do one set or two circuits, that’s okay. But start training, for the League of Assassins is coming for you.
And they are NOT happy.
Deadshot has you in his sights and Deathstroke won’t hesitate to hack your head clean off.
I’ll leave you with this quote, from Arrow to Superman:
“You remember what we did yesterday? We saved the world – again.
You don’t think that has any value, well think again, pal. The Justice League goes on, with or without you. Look, nobody can question your service or commitment to making things better. If you’re quitting because you think you’ve already done your fair share, fine, we’ll throw you a parade.
But if you’re quitting because it’s easier than continuing the fight, then you’re not the heroes we all thought you were. The world needs the Justice League… and the Justice League needs you.”
If this workout is too advanced, check out the beginner bodyweight routine, and work your way up to the Green Arrow Workout. The Justice League wants to keep you happy and healthy first!
Here are some other fun workout plans if you want to mix things up!
The world needs heroes. Good luck, Arrow!
-Steve
PS: If you are looking for more workout plans, along with high def demonstrations of each exercise, check out the Nerd Fitness Academy, which now allows you to actually complete quests, gain experience points, and level up your life!
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photo source: 1upLego: Flash and Arrow , 1upLego: Arrow Lego Arrow Screenshot
http://www.marksdailyapple.com/
With bone broth bars popping up in cities, broth-based cookbooks appearing on Amazon, and mail order broth companies making a killing online, hot bone water is experiencing a renaissance. And not just among Primal devotees. Dr. Oz is recommending it as a coffee replacement and Kobe Bryant uses it to support his aging body. The renewed popularity has brought an endless string of questions from readers, and today I’m going to answer some of them. Is bone broth truly a miracle food? Yes, but maybe not for the reason you suspect. Should you make deer bone broth? Yes, with a caveat. Does adding vinegar to your water really increase the mineral content of your broth? Probably not as much as you think. Do beef brisket bones work? Yes. And finally, what are the best parts from each animal for making broth? I give a slightly more detailed answer than “All of them.”
Let’s go:
Some people talk about bone broth as if it’s some kind of miracle food—particularly people in the paleo world. What’s your take? I know you suggest people make and consume it, but is it really all people crack it up to be? I mean, how much nutrition can really be pulled from bones? Thanks, Mark.
Todd
The biggest nutritional takeaway from bone broth is the gelatin. Excessive methionine, the amino acid found in steak, eggs, dairy, and other “evil” animal foods, can reduce longevity in animal trials, which is why the life extension/calorie restriction crowd is so preoccupied with limiting it. They want to wring out a few extra years, and they’re willing to abstain from everything delicious to make it happen. It turns out that full-on methionine restriction may be unnecessary if you eat enough gelatin; glycine, the primary amino acid present in gelatin, “opposes” the methionine present in muscle meat. Adding glycine to a methionine-rich diet has even been shown to mimic the life extension seen with methionine restriction.
A bone broth habit, then, may allow you to enjoy the benefits of a diet rich in animal protein—good body composition, superior recovery from training, strong bones, overall robustness—while avoiding the downsides. Gelatin’s (particularly the glycine component) also good for sleep. A big mug of broth an hour before bed always puts me down.
Broth should contain hyaluronic acid, a promising pro-joint nutrient. Race horses with bad osteoarthritis get intra-articular shots or IVs of synovial fluid, and studies on oral administration indicate that hyaluronic acid is the active component. You can also find hyaluronic acid in the bones and the connective tissue of an animal, and they even make a high-hyaluronic acid extract from chicken combs—that fleshy red waddle that sits atop a chicken’s head—which improved quality of life and reduced pain in patients with osteoarthritis.
Chondroitin sulfate is a popular but controversial joint health supplement. Skeptics say it’s a scam. The osteoarthritis patients participating in the study which found that six months of chondroitin sulfate supplementation reduced their cartilage loss probably have a different opinion. Since the supplements are made from animal cartilage, and the keel cartilage of the chicken back bone is a particularly rich source of water-soluble chondroitin sulfate (PDF), a broth made with plenty of cartilaginous substrate should be a good option.
Minerals? The vast majority of bone broth as it’s commonly made is not a good source of minerals. It simply isn’t acidic enough to pull calcium phosphate from the bones. Older studies indicate the bone broths richest in calcium are actually the ones made with vegetables, and a more recent study of bone broth’s mineral content commissioned by Sally Fallon of the Weston A Price Foundation—who has been touting the calcium and magnesium content of broth for decades—came up mostly empty.
Nutrition aside, broth remains a miracle food because it’s absolutely indispensable for high-level cooking. Go to a great French restaurant and there’ll be a stock-based reduction sauce in just about everything you eat. Home cooking becomes otherworldly when you have ample amounts of bone broth on hand for hearty soups and to reduce into syrupy sauces that coat the mouth.
Mark,
It’s hunting season and I will probably take 4-5 whitetail deer this season. I have read about the benefits of bone broth on your site and would like to know is it feasible to make bone broth from the bones of the deer I will harvest. Also, would making the broth from deer bones be the same process as making it from grass fed cow bones? Lastly, do you have a recipe for bone broth that I could follow for the deer bones?
Thanks,
Jenny
Making broth from deer bones should be about the same as making it with any ruminant’s bones. Roast, add spices/herbs, cover with water, boil, reduce to simmer. Or roast and throw in a pressure cooker to save time. Maybe throw in a few juniper berries to counter some of the gaminess, if that’s a problem for you.
I gotta say that I’m jealous. I’ve never made deer bone broth, but what with all the running, leaping, and general high intensity movement these beasts do, I’ve got to think they’ll have some dense connective tissue, sinew, and gristle. That’s the stuff you want for great stock. It’ll turn into gelatin and make your broth gel at room temperature.
There is chronic wasting disease to consider. Although the pathophysiology is still unclear, and no human cases have been recorded or observed to date, you should probably make sure chronic wasting disease isn’t a problem among deer in your area before using the bones (or the meat, for that matter). The prions that may cause it tend to accumulate in bone, brain, and spinal tissue and are highly resistant to cooking.
Hi Mark,
I’ve read everywhere that adding vinegar to bone broth helps bring out the calcium of the bones. But I know that vinegar is an acid and calcium is a base and they neutralize each other and become new molecules when combined. So, when the vinegar brings out the calcium, is it changed to something other than calcium and not as helpful to us?
Thank you,
Becky
I used to religiously add a big glug or two of vinegar to every batch, but not anymore. I’ve never actually noticed a difference. Gelatin is water-soluble. Chondroitin sulfate is water-soluble. Flavor is water-soluble. What about the minerals?
To really extract the calcium in bone, your medium needs to be very acidic. I’m talking close to pure vinegar, with a pH of 2.4. Stick a chicken bone in a jar full of vinegar and it’ll get bendy and pliable after a few days. That’s because the calcium phosphate has leached into the water. Unfortunately, swapping water out for vinegar doesn’t really work when making broth. It’s expensive and completely unpalatable. Adding a few tablespoons doesn’t lower the pH enough to make a difference. So, out of luck?
Maybe not. In a 1933 study (PDF), researchers wondered how Chinese women were getting enough calcium without consuming dairy, particularly in a calcium-intensive phase: right after childbirth. They looked at a traditional meal that Chinese women would eat three or four times a week for over a month immediately after giving birth. The dish in question consisted of pork feet simmered in vinegar, soy sauce, and sugar. To quantify the amount of calcium being drawn out of the bones and into the sauce and meat, the researchers tested a similar dish using pork spare ribs instead of feet. Same concept: meat and bones simmered in a vinegar-based (3.2 pH) sauce for about an hour. This produced high calcium levels in both the sauce and the meat.
Looks like a pH of 3.2 is plenty acidic for adequate leaching of calcium. How to do it without turning your broth into a vinegary abomination?
Simmer the bones in red wine before adding water. Red wine has a pH between 2.9 and 3.5, so it could work without involving vinegar at all. Plus, red wine tastes better than vinegar. I’ve thrown an entire bottle of zinfandel in with a batch of bone broth; it worked. Why not pre-cook the bones in wine to draw out minerals, then add the water?
Smash or blend the bones before adding vinegar. This will increase the surface area exposed to vinegar and make it easier to submerge everything. You’ll probably want to precook the bones to make smashing/blending possible/easier. If you want to blend, use a high-powered blender like a VitaMix.
But for the most part, adding a couple tablespoons (or even a half cup) of vinegar to a ton of water won’t affect the pH enough to draw out appreciable amounts of minerals.
This is my first time to make grass fed beef bone broth. I have done a lot reading in how to make it.
My grass fed beef bone was delivered today from Slanker grass fed meat and it is still frozen. I have six pounds of beef knuckle marrow bones that I plan on cooking to make beef broth. I also have 12 pounds of beef brisket bones suppose to be the dog bone edible brisket.
My crazy question is, can I use the beef brisket bones to make bone broth? If so, is it any different than the marrow bones?Thank you,
Frank
Totally.
I’m not clear on what a beef brisket bone looks like, but any bone works. Some better than others. Brisket is a “tough” piece of meat, which is code for “contains lots of collagen” which is code for “will leach into cooking water and produce a rich broth.” If there’s a lot of meat, you might want to pull them out and strip the meat once it’s fall-off-the-bone tender. Save or eat the meat and return the cleaned bones to the pot. Letting large amounts of meat boil in a broth for more than a few hours can mar the taste.
Beef knuckles are probably the best beef bones for making bone broth. Between those and the brisket bones, I suspect the broth you’re going to make will be incredible and demand you send me a sample.
I’ll be waiting.
Mark,
Can you make broth from any bone from any animal? Are some parts better than others?
Brandon
For the richest, most gelatinous broth, favor bone junctions and intersections—where one bone meets or crosses another—and moving parts. Those bits contain the most collagen, which translates into great bone broth.
If you’re making poultry broth, be sure to include feet, necks, backs, and wings.
If you’re making beef or lamb broth, include knuckles, tails, feet, and necks.
If you’re making pork broth, include ears, tails, feet, knuckles, and hocks. Use an entire head if you can get one.
If you’re not sure, or you’re making broth from an unknown creature or cryptid whose anatomy hasn’t been catalogued, just stick to joint intersections and moving parts. These will reliably make the best broth.
That’s it for today, folks. Thanks for reading, and if today’s post brings up any new broth-related questions, shoot them my way or leave them in the comments.
Originally Posted At: https://breakingmuscle.com/feed/rss
One of the most common obstacles to training is a lack of time to practice, play, move, or whatever you want to call it. In various stages of my life, I’ve had the same problem, or at least the same perception of not having time to train. Being the obsessive type, I’ve figured out some interesting ways to get practice in, and today I would like to share one of my favorites.
Originally Posted At: https://breakingmuscle.com/feed/rss
One of the most common obstacles to training is a lack of time to practice, play, move, or whatever you want to call it. In various stages of my life, I’ve had the same problem, or at least the same perception of not having time to train. Being the obsessive type, I’ve figured out some interesting ways to get practice in, and today I would like to share one of my favorites.
http://chriskresser.com/
This post is sponsored by the Paleo Recipe Generator, which features over 700 Paleo recipes personalized to meet your unique needs.
Type of dish: Breakfast, Beverages, Smoothies
Servings: 1
Equipment: Blender
Enjoy!
For more recipes like this, and meal plans that can be customized just for you, check out the Paleo Recipe Generator.
http://www.thekitchn.com/feedburnermain
“Are you making breakfast nachos?” my husband asked as he wandered into the kitchen and saw me throwing tortilla chips and salsa into a skillet. He wasn’t too far off the money: Chilaquiles is a Mexican breakfast dish traditionally made by pan-frying strips of stale corn tortillas and then simmering them in salsa.
http://www.thekitchn.com/feedburnermain
Tender, juicy meatballs are a supper to celebrate. Pick your favorite blend of meat and a sauce to match, and everyone is happy.
But achieving meatball perfection has its tricks and potential pitfalls. Here are five common mistakes to avoid so you can make the meatballs of your dreams.
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