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Heads up. For the month of June, the following digital books are on sale for only $3.99 on Amazon: Primal Blueprint Healthy Sauces, Dressings and Toppings, Primal Blueprint Quick and Easy Meals, Paleo Primer, Rich Food, Poor Food, and Primal Cravings.

Watch me talk about longevity at this free online anti-aging summit.

Research of the Week

Studies like this are why I make Primal Master Formula and Primal Damage Control.

In orcas, culture drives genetic change.

25% of calories from added sugar is totally fine, guys. A guy without any conflicts of interest says so.

The unexpected benefits of chelation therapy in heart disease.

A paleo diet works even better with exercise.

Using blue-blocking glasses at night enhances bipolar disorder treatment.

New Primal Blueprint Podcasts

Episode 122: Richard Veech: Host Elle Russ chats with Dr. Richard Veech, the NIH scientist, research biochemist, and MD who figured out how to bottle ketones into an FDA-approved supplement. If you’re at all interested in the science behind ketosis, today’s episode is right up your alley.

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.

• The Health Paradox Paradox
• Humility: A Primal Virtue with Modern Value
• 8 Essential Tips for Primal Men

Interesting Blog Posts

We got some really cool traits from our romantic dalliances with Neanderthals and other archaic human, but also some bad ones.

Beautiful (but unfortunate) graphical representation of the changing American diet. Note the declines of beef and whole milk, the ascent of cooking oil and low-fat dairy, and weep.

Media, Schmedia

In Tampa Bay (and likely elsewhere), “farm-to-table” doesn’t mean much.

Pediatric hospitals are realizing the importance of sleep for their in-patients’ recovery, but the proposed solutions aren’t very impressive. White noise machines won’t cut it. They need to do something about all the lights.

Everything Else

The strange story of the Afghan tamale vendor living on the Wyoming frontier at the turn of the 19th century who slaughtered his own animals halal-style, served Indians when many businesses wouldn’t, evaded public censure because his food was too good, and eventually paved the way for today’s small but persistent Wyoming Muslim community.

I can’t improve it, so I’m just going with the headline: “Sausage-Wielding Gang Attacks Vegan Cafe.”

This is why we paddle.

This is just crazy.

Funny.

Hilarious. You can stop reading after the headline, though.

Watch out how you clean your grills.

Recipe Corner

• This baked chicken tomato kale curry is simple, delicious, and nutrient-dense.
• Good watermelon has arrived. Time to make watermelon tomato salad with cilantro and jalapeño.

Time Capsule

One year ago (June 8 – June 14)

• 5 Reasons to Run Outside Instead of on a Treadmill – It’s just not the same.
• The Power of Your Food Dollars – How the contents of our shopping cart can change the world.

Comment of the Week

Japanese eat very little fat and suffer fewer heart attacks than us.

Mexicans eat a lot of fat and suffer fewer heart attacks than us.

Chinese drink very little red wine and suffer fewer heart attacks than us.

Italians drink excessive amounts of red wine and suffer fewer heart attacks than us.

Germans drink beer and eat lots of sausages and fats and suffer fewer heart attacks than us.

The French eat foie-gras, full fat cheese and drink red wine and suffer fewer heart attacks than us.

CONCLUSION: Eat and drink what you like. Speaking English is apparently what kills you.

Copy and Paste from drmalcolmkendrick.org

– Well said, Solomon. I always like Dr. Kendrick’s stuff.

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From Apartment Therapy → An Easy Way to Spruce Up Your Garbage Can

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Poor movement quality is a pandemic among athletes, and whilst many of them are able to identify their own weaknesses and imbalances, I am always surprised by athletes’ reluctance to address and remedy them. It seems to be much harder for them to be humble and regress to mastering the basics than it is to lift heavy shit and muscle their way through a workout.

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My kitchen is never without garlic. Practically every dish we make has a clove or two chopped up and thrown in. In fact, my fiancé and I are such garlic lovers that we almost always have a backup head tucked away in the pantry in case we run out. That means it’s crucial we store it right so it will be in peak condition when it’s time to use it.

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Bibimbap, a dish made up of white rice mixed with vegetables, meat, egg and a fermented condiment or two, is Korean comfort food. A quick Primal change (switching out white rice for cauliflower rice and modifying the beef marinade) turns Bibimbap into comfort food that’s also quite healthy.

The crowning glory of this flavorful one bowl meal is gochujang, a fermented paste made of chili peppers, soybeans, rice, and salt. The flavor is salty, slightly sweet and spicy. If you like your food spicy, there are infinite ways to use gochujang. Serve it with meat and vegetables, scrambled eggs, or stirred into soup and stews.

Usually, the ingredients for Bibimbap are cooked in quick succession in the same skillet. In this lazier version, the cauliflower rice, carrots and mushrooms are roasted in the oven while the meat marinates. The meat and spinach are quickly sautéed, then everything is thrown together for a meal overflowing with salty, sweet, and spicy umami flavors.

Servings: 4

Time in the Kitchen: 1 hour 15 minutes, plus 2 hours to marinate

Ingredients:

• 1 pound thinly sliced (1/8-inch) boneless beef rib-eye steak, boneless short ribs or hangar steak (453 g)
• 1 kiwi, peeled and chopped
• 1/2 Asian pear, or ½ apple, chopped
• 2 scallions, chopped
• 3 garlic cloves
• 1-inch/25 mm piece peeled ginger, finely chopped
• 1/3 cup coconut aminos (80 ml)
• 2 tablespoons unseasoned rice vinegar (30 ml)
• 4 carrots, peeled and cut on the diagonal into 1/4-inch/6 mm wide slices
• 10 ounces Shitake mushrooms, thinly sliced (284 g)
• 10 ounces baby spinach (284 g)
• 3 tablespoons plus 1/4 cup extra virgin olive oil or avocado oil (divided) (45 ml, 60 ml)
• 1 large head cauliflower, cut into small florets
• 4 eggs
• Korean Gochujang Sauce

Instructions:

Cooking Tip: The easiest way to slice meat very thinly is to first wrap the meat in plastic wrap and put it in the freezer for 1 to 1 ½ hours so the meat becomes firm but not frozen. 

In a blender or food processor, combine kiwi, pear/apple, scallions, garlic, ginger, coconut aminos and vinegar until smooth.

Cover the meat with the marinade. Chill 1 to 2 hours–no longer, or the meat will get mushy. Take the meat out of the refrigerator and let it come up to room temperature while you prep the veggies.

Heat oven to 400 °F/204 °C.

In a large bowl, toss mushrooms and carrots in 3 tablespoons oil. Lightly salt and pepper. Spread out on a large rimmed baking sheet.

Put the cauliflower florets in a food processor and process until the cauliflower is broken up into tiny pieces the size of rice. In a large bowl, toss the cauliflower with ¼ cup oil. Season lightly with salt. Spread the cauliflower out evenly in a thin layer on a large rimmed baking sheet.

Roast the carrots, mushrooms and cauliflower for 20 minutes, then stir each pan. Roast 10 minutes more, until the carrots and mushrooms are soft and the cauliflower is nicely browned. (The cauliflower rice can be left in even longer, for a crunchier texture.)

When the vegetables come out of the oven, heat a drizzle of oil (avocado oil works well) in a large skillet. Shake the marinade off the meat and cook the meat in three batches, so the skillet isn’t too crowded. Add more oil to the skillet between batches as needed. Cook each batch of meat 2 to 3 minutes, then remove from the pan and set aside.

When the meat is done, drizzle a little more oil in the pan and add the spinach. Saute in the oil and meat juices left in the skillet just until the spinach is wilted.

Divide the cauliflower rice between 4 servings bowls. Top with the carrots, mushrooms, spinach and meat.

Fry an egg for each bowl. Top each bowl with a fried egg and gochujang sauce.

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What does healthy eating mean to you? Ask three people this question, and you’ll get five answers. More meat, less meat. Less sugar, less fat. No no, more fat! The recommendations from the nutrition industry come fast and contradictory.

In the midst of all the push and pull, I think we can all agree on one positive thing, and it’s that more vegetables are always good. There are many ways to pack more vegetables into your everyday meals, but here’s my favorite strategy: Flip the bowl!

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When to Use Fresh Herbs & When to Use Dried Herbs

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What’s one of the biggest differences between a good cook and a great cook? They love herbs and they know how to use them. But let’s face it — getting those herbs just right can be intimidating. Not only do you have different varieties of herbs to choose from, but you also need to decide if you want fresh or dried. To get you started on your herbaceous education, here are seven of our favorite tips to master now.

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