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Research of the Week

Walking slows memory decline in older folks already experiencing it.

Case study: fecal transplant cures celiac.

Anxious dogs go gray.

Researchers dig through poop and find new antibiotics that reverse drug-resistance in bacteria.

Not all of the genetic material Neanderthals bequeathed to us was negative.

Spending a few hours in the mountains changes your blood cells’ ability to retain oxygen in hypoxic environments.

New Primal Blueprint Podcasts

Episode 139: Allan Misner: Host Elle Russ chats with Allan Misner about fitness for people over 40.

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.

• Can Endurance Training Ever Really Be Primal?
• How Expressing Your Emotions—or Not—Affects Your Health
• Updating the Primal Stance on Vegetable Oils: High-Oleic Varieties

Interesting Blog Posts

Does rosemary extend time?

Real women have meat (in their diet).

What happens when seven New Zealand dietitians try the paleo diet for four weeks?

How to bake bacon for a crowd.

Media, Schmedia

A group of health experts are urging British doctors to educate themselves about nutrition, exercise, and lifestyle.

A gorilla escaped from the London Zoo and, rather than head for the armory and begin a counter-sapien insurgency, drank five liters of blackcurrant syrup and probably gave himself a tummy-ache.

An elephant (just a baby, no less) shows signs of empathy, compassion, and concern for a friend. Really makes me think twice about springing for that ivory bed frame.

Everything Else

We may be creating as many species as we’re killing.

This guy really loves Bulletproof coffee.

I’m not sure what’s more unfortunate: the weed or the fact that a toddler gets an entire box of fries.

Cave paintings help researchers discover the elusive ancestor of the European bison.

OJ consumption is down.

Is reciting a tongue twister in your head just as hard as reciting it out loud?

Northern Ireland: land of giants.

An algorithm for fair cake-cutting.

Yes, that horse just ate that chicken.

Things I’m Up to and Interested In

Development I really want to share: I just launched the new Primal Kitchen YouTube channel. I’ve already made a few videos you might enjoy, so subscribe to stay tuned for new ones to come.

Product I’m excited about: You’ve heard me talk about the benefits of intermittent fasting, and my friend Jimmy Moore has just published a great book on it: The Complete Guide to Fasting.

A blog post I’m reading: “Self-Stereotypes and How to Overcome Them.”

Movement I’m loving: These Daily Vitamoves mobility exercises for the thoracic spine and shoulders.

Burying the lede: Media outlets report that capuchin monkeys are making stone knives, just like ancient hominids. Midway through we learn the stone knives are accidental byproducts of the monkeys smashing quartz into mineral-rich powder to lick.

Recipe Corner

• Pressure cooker tomato sauce gives all-day flavor in about an hour.
• Chicken salad with grapes and pecans.

Time Capsule

One year ago (Oct 23 – Oct 29)

• What Does the WHO Report Mean for Your Meat-Eating Habit? – Is meat back off the table?
• 6 Hidden Superfoods You Probably Already Have in Your Pantry – Was I right?

Comment of the Week

“No dessert unless you eat your choccoli.“

– Indeed, Soupy.

The post Weekend Link Love – Edition 423 appeared first on Mark’s Daily Apple.

https://www.girlsgonestrong.com/

Name:   Margaret “Margie” Anne
Age: 71
Location: Austin, TX

What does being a Girl Gone Strong mean to you?
For me, it’s (belatedly) admitting that I’m an athlete. I always thought that athletes were “other people.” To qualify as an athlete you had to be ripped, or compete, or wear a uniform, or be called an athlete by other people.

I’m an athlete because I love this body, and I use it in ways that strengthen me and make me happy. Period.

How did you get introduced to strength training, and how long have you been training?
I’ve been strength training for about 15 years. I started with general, functional training with machines (boring!) and light free weights because “I should.” I was lucky to find a trainer who introduced me to heavier weights, and I started training because it was fun. 

I gradually progressed to powerlifting and found it’s perfect for me. I’ve only been powerlifting for about 10 months. I love it and plan to continue for life.

What does your typical workout look like?
I follow the Unapologetically Powerful training program by JVB with Jen Sinkler. It’s great and I’ve made real progress with it. I lift every other day, and the focus each day is one of the big three lifts – squat, bench press, or deadlift. I also do some HIIT work.

Favorite Lift:
Hands down, it’s deadlift.   There’s joy in it for me – getting that big bar up and seeing the odd faces I make when I lift heavy.

Most memorable PR:
When I deadlifted 1x bodyweight. You’d think I broke a world record.

Top 5 songs on your training playlist:
No playlist, no music. For me, lifting is some kind of a semi-spiritual practice. When I prepare to lift the world falls away, and I’m totally focused. Even if I had music playing, I don’t think I’d hear it.

Top 3 things you must have with you at the gym or in your gym bag:

• Reebok CrossFit Nano 2.0 shoes (nearly extinct)
• Liquid grip (liquid chalk)
• Stick roller

Do you prefer to train alone or with others? Why?
Alone. I started powerlifting in a team environment at a great gym (GrassIron) here in Austin.   But I found that the most pleasure came with just me, the bar, and a relatively quiet environment.

Most embarrassing gym moment:
Bursting into tears when I did my first pull-up.

Best compliment you’ve received lately:
Traveling with my six-year-old grandson, I was lifting my suitcase into the overhead compartment. A nice man jumped up to help. My grandson held up his hand to him and said, “She’s a powerlifter.” Proudest moment ever.

Favorite meal:
My mother’s homemade baked beans and Boston brown bread.   Haven’t had it in 60 years, and I still remember it as heavenly.

Favorite quote:
Her body, Her Business.

What do you do?
No work for me! I’ve been retired for 11 years.

What else do you do?
I care for my grandson after school or summer camp; it’s great since I get to act like a six-year-old boy. And I’m just starting fencing lessons. I expect to feel clumsy yet heroic.

Your next training goal:
Deadlift 150 pounds.

What are you most grateful for?
This splendid little body that will, eventually, do anything I ask.

What life accomplishment are you most proud of?
Earning an chemical engineering degree at age 42. Toughest, scariest thing I’ve done, and it led to a whole new life. And it taught me the joy of being a late bloomer.

Which three words that best describe you?
Optimistic. Resilient. Odd.

Tell us about a time when you overcame fear or self-doubt.
Last year I mangled my wrist in an ice skating accident. Waiting a week for surgery in a long arm cast I seriously considered what life would be like without lifting. Those were grim days. About a week after surgery I started lifting again with the other side – cast and all.   I’m still grateful that I did what I could and “she’s back!”

What’s the coolest “side effect” you’ve noticed from strength training?
That extra confidence that comes from knowing you are strong.

It’s hard to explain, but I think every woman who works on getting stronger understands it.

How has lifting weights changed your life?
It’s brought me strength, new friends, a healthy addiction and gratitude.

Isn’t it harder to train when you’re older?
No. Actually if you’re relatively healthy it can be easier than when you are young. Here’s a secret that the world conspires to keep from you: old is great!

• NO PMS!
• You don’t have to worry about dying young.
• You have nothing left to prove.
• You have way more time than when you were building a career, raising kids and trying to decide what to be when you grow up.
• Did I mention NO PMS?

What do you want to say to other women who might be nervous to start strength training?
Please, please try it. I know how scary it can be to enter the “guy” section of the gym and not look like anyone else there. You’re sure that:

• you will be the only one who doesn’t know what she’s doing
• everyone will laugh at you
• you can’t possibly do it
• [insert here every other thing you tell yourself when you’re scared to try something new.]

Now tell your brain to shut up, and try it for one month. It’s ok. You can thank me later.

Feeling inspired?

If you’re inspired by Margie, read on to learn more about—and join!—our community of strong, supportive women…

The post GGS Spotlight: Margaret “Margie” Anne appeared first on Girls Gone Strong.

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

If you know much about old-time performing strongmen, then chances are high that you’ve heard of the bent press before. Names like Arthur Saxon, Eugen Sandow, and Sig Klein probably ring a bell. Typically performed with a barbell, strongmen would use the bent press as the preferred method to “hoist” a heavy load overhead with one arm. Arthur Saxton once did a bent press with 371 lbs! Somewhere between then and now the bent press has become more foreign, and I understand why.

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Salisbury steak, it’s been said, was named after Dr. J. H. Salisbury, a 19th-century physician and lover of ground and minced beef. Dr. Salisbury was convinced that meat, especially when ground up, could cure a wide variety of ailments. While some of Dr. Salisbury’s medical claims are a bit dubious, he was spot on with one: Food plays a huge role in a person’s health.

Salisbury steak is not usually considered health food. Blame it on T.V. dinners that pre-package Salisbury steak with mashed potatoes, corn, a brownie and lots of processed ingredients. But homemade Salisbury steak is comfort food you can feel good about—especially if you buy ground beef from a trusted butcher (or grind it yourself) to make sure you’re getting high-quality meat. If possible, buy grass-fed.

Mushrooms might not look like a powerhouse side, but they’re far from modest fare. Not only do they pair perfectly with beef, but they’re also good sources of nutrients like selenium, copper, and pantothenic acid. Many types of mushrooms also have therapeutic, medicinal, or otherwise pharmacological effects. This recipe, like most Salisbury steak recipes, calls for basic button or crimini mushrooms. Sauteed in butter, they don’t disappoint. For a fancier meal, throw shiitakes, chanterelles and porcini’s into the skillet as well.

Servings: 4

Time in the Kitchen: 35 minutes

Ingredients

• 1 ½ pound ground beef (680 g)
• 1 egg, beaten
• 1 large shallot, finely chopped
• 2 teaspoons Worcestershire sauce (10 ml)
• 1 1/4 teaspoon kosher salt (6 ml)
• 5 tablespoons unsalted butter, divided (75 g)
• 8 to 12 ounces button or crimini mushrooms, sliced (230 g)
• ½ cup red wine (120 ml)
• 1 1/2 cups beef stock (350 ml)

Instructions

Preheat oven to 350º F/177º C.

In a large bowl, mix together ground beef, egg, shallot, Worcestershire sauce, and salt. Shape into 4 oval patties.

In a wide skillet, melt 2 tablespoons/30 g butter over medium-high heat. Just as the butter melts, before it begins to brown, add the meat patties. Brown the patties, 3 to 4 minutes a side. Transfer to a baking dish covered with foil, and put in the oven until cooked through, 8 to 10 minutes.

In the same skillet, add another tablespoon/15 g butter and the mushrooms. Brown the mushrooms, and cook until soft, stirring as little as possible. Turn the heat down to medium if needed. Season with salt and pepper. Remove mushrooms from the skillet. Set aside.

Add red wine to the skillet. Simmer over med-high until reduced by about half, 3 to 5 minutes. Pour in beef broth. Simmer until reduced by half, about 12 minutes. Turn heat to low. Whisk in 2 tablespoons/30 g butter. Continue to simmer, if desired, for sauce with a more syrupy consistency.

Take the meat patties out of the oven. Cover with mushrooms. Drizzle sauce on top.

The post Salisbury Steak appeared first on Mark’s Daily Apple.