http://www.thekitchn.com/feedburnermain
In addition to the mainstay casseroles at Easter brunch and the honey-glazed ham or leg of lamb that graces the dinner table, there is one more essential you’d be remiss not include in your holiday feast: the bread!
Be it sweet or savory, there is something for everyone. From classic hot cross buns to pillowy dinner rolls, these are the breads, rolls, and buns that will make your Easter celebration even more delicious.
http://www.thekitchn.com/feedburnermain
The make-ahead magic of the slow cooker does it again. With the right recipes, this handy appliance is one of the best tools in the kitchen for getting super-easy, nearly hands-off chicken dinners on the table night after night. From slow cooker burrito bowls and fajitas, to the easiest ever chicken tikka masala and comforting soups, here are 10 easy slow cooker chicken dinners to keep in regular rotation in your meal plan.
http://www.thekitchn.com/feedburnermain
Are you a wet scramble person or a dry scramble fan? Do you prefer your eggs poached, boiled with a runny center, or cooked until the yolk has a sulfurous green ring? Are you the one who orders shirred eggs at brunch, forcing the waitress, and your friends, to Google exactly what that means?
Find your go-to eggy bunch order on this list and see what it means about your personality.
http://www.thekitchn.com/feedburnermain
Do you dream about perfect smoothies, crushed ice, smooth hummus, or creamy soup? A good blender can help with that. I remember when I first upgraded to a professional blender a couple years ago and was truly amazed by the time and effort it saved me in the morning (green smoothies forever!)
If you’ve been on the fence about getting a nice blender for some time, today might be the day to invest. Right now Amazon is having a pretty sweet deal on refurbished Blendtec blenders. You can currently buy one for $200, whereas they normally go for about $280. That means it’s 29 percent off right now.
http://chriskresser.com/
Metabolic syndrome is widespread, affecting 34 percent of all U.S. adults and half of those over 60. (1) Instead of a distinct disease, metabolic syndrome is a cluster of symptoms. One is diagnosed if at least three of the following five markers are present: (2)
Metabolic syndrome is a red flag, warning you that your body isn’t healthy. In fact, each of the symptoms listed above is a separate risk factor for diabetes and/or cardiovascular disease, two leading causes of death in the United States. (3, 4, 5) Fortunately, adopting a Paleo diet can reverse the markers of metabolic syndrome and even help those who have already developed insulin resistance, as I will discuss in this article.
Metabolic syndrome, insulin resistance, and heart disease are all considered “modern” diseases because they weren’t prevalent until the 1900s after the Industrial Revolution. Drastic changes in U.S. dietary habits have occurred only in the last century or so, including increased consumption of hydrogenated oils (trans fats), vegetable oils, processed foods, and refined sugars. Even grain consumption wasn’t common until the Agricultural Revolution around 10,000 years ago, which is actually only around 5 percent of the human species’s existence.
Many tribal cultures today that maintain traditional hunter–gatherer diets are virtually free from metabolic syndrome, heart disease, and type 2 diabetes. For example, the Kitavan, Masai, Machiguenga, and !Kung tribes consume very little, if any, refined grains or processed sugars, though the specific contents of their diets vary widely. (6, 7, 8, 9)
Insulin resistance and inflammation together are believed to be the underlying causes of metabolic syndrome. (10, 11) Our modern diets contain huge contributors to both: (12, 13)
Our modern diets are so detrimental to our health that when tribal cultures “Westernize” their diets, they quickly develop modern metabolic diseases. (19, 20, 21) They might be even more susceptible to modern diseases than those of European descent, who have thousands of years more evolutionary adaptation under their belts to accommodate grain consumption. Now, on the flip side, let’s see what happens when Western dieters revert to a Paleo, traditional diet.
Paleo diets are finally appearing in randomized, controlled trials, to be compared to what are considered “healthy” or “heart-healthy” modern diets. Instead of focusing on macronutrients as most contemporary diet studies do, (22, 23, 24) these studies focused on avoiding or consuming different groups of foods all together, and the results are extremely promising. In the studies reviewed below, a Paleo diet was devoid of refined sugar, processed foods, vegetable oils, and grains, while also usually avoiding dairy and legumes. Favored foods included lean meats, vegetables, fish, eggs, fruit, and nuts.
Emerging research shows the Paleo diet outperforms “heart-healthy” diets.
Paleo diet is beneficial for people with type 2 diabetes
In a short, 14-day diet study, the Paleo diet was compared to the diet recommended by the American Diabetes Association in people with type 2 diabetes. (25) While both groups showed equivalent positive changes in weight and insulin sensitivity, only the Paleo group had beneficial changes in fasting glucose, total cholesterol, and LDL (“bad”) cholesterol.
In a longer, six-month crossover trial, the Paleo diet also outperformed the recommended diabetic diet. (26) In this sort of trial, half the participants started with the Paleo diet, and then switched to the Diabetic diet halfway through the study. The remaining participants did the the opposite. The Paleo diet showed greater improvements in triglycerides, HDL (“good”) cholesterol, diastolic blood pressure, body weight, and waist circumference.
In people with both insulin resistance and heart disease, a 12-week study showed that the Paleo diet resulted in more advantageous effects on both waist circumference and two-hour glucose measures than the popular Mediterranean diet. (27)
Paleo diet is beneficial for people with metabolic syndrome
In people who already had metabolic syndrome, the Paleo diet after only 14 days lowered blood pressure, cholesterol, and triglycerides, and raised HDL cholesterol better than the diet recommended by the Dutch Health Council. (28) In fact, the number of metabolic syndrome symptoms experienced by the Paleo group actually decreased over this short pilot study.
Over four months, people with hypercholesterolemia first followed the diet recommended by the American Heart Association and then followed with a Paleo diet. (29) The Paleo diet resulted in greater benefits for total cholesterol, LDL and HDL cholesterol, and triglycerides.
Two longer studies lasting two years compared the Paleo diet to modern “healthy” diets. In both cases, the Paleo diet outperformed the control diet at six months, but at the two-year mark, the diets showed mostly similar benefits. (30, 31)
Paleo diet is beneficial for healthy people
In otherwise healthy individuals, a Paleo diet improved body weight, waist circumference, and systolic blood pressure in three weeks. (32) Likewise, in non-obese yet sedentary people, a Paleo diet showed benefits for blood pressure, plasma insulin, total cholesterol, LDL cholesterol, and triglycerides. (33)
This growing collection of literature shows that reverting to a Paleo diet, even for as few as 14 days, can start to improve lipid markers and measures of metabolic syndrome. Research is finally catching up with what many people, myself included, have been advocating for a while: eat real, nutrient-dense foods, and you get healthier!
U.S. News and World Report again ranked the Paleo diet near last, at 36 out of 38 diets in their “Best Diets Overall” rankings. Why might this be, especially since recent evidence highlights its health benefits?
Paleo dieters in controlled studies often consumed fewer calories ad libitum than dieters in the control groups, sometimes up to 35 percent fewer. (32) When Paleo groups show better health outcomes, critics ask, “Is it the Paleo diet itself or the fewer calories that is advantageous?” First, I fail to see how this can be considered a “negative” attribute of the Paleo diet. Spontaneous calorie restriction while feeling fuller calorie for calorie (34) sounds like the long-awaited solution to the current overeating epidemic. Second, many studies accounted for this extra weight loss. Boers et al., 2014, offered approved snacks to Paleo dieters. (28) At the end of the study, they still managed to lose more weight than the control group, but the researchers accounted for this in their statistical model and found the advantageous results remained, despite weight differences. Two other studies confirmed that the Paleo diet benefits remained after adjusting for weight loss or decreased waist circumference in the Paleo group. (27, 29)
Dieticians and nutritionists are also concerned with reduced calcium intake present in most Paleo diets. (26, 28, 32, 35) However, two studies reviewed above showed that while calcium intake was lower, calcium excretion was also lower, indicating that calcium absorption may be increased in Paleo dieters and/or that calcium/magnesium balance is probably not disrupted. (25, 28)
Last, the Paleo diet is ranked so low because it is considered hard to follow, with too many food restrictions. Yes, a Paleo diet is a commitment, but it is more than just a diet. Going Paleo is a lifestyle that should focus on many other aspects of health, including stress management, exercise, sleep, and reducing toxin exposure.
The Paleo diet has a lot to offer, whether you already have metabolic syndrome or if you are a healthy weight and have normal blood work. The research is finally in support of going Paleo, and hopefully more studies will follow with larger group sizes and longer follow-ups. If you are ready to transform your health, consider trying my 14Four program, which emphasizes four pillars of the Paleo lifestyle: movement, diet, stress, and sleep.
The 14Four program is perfect for beginners and for those who are already Paleo and just want a reset. With you every step of the way, this program eases you into the Paleo lifestyle with tailored meal plans and exercise routines, while tracking your results and offering community support.
Now I’d like to hear from you. What do you think of the recent research on the Paleo diet? How has the Paleo diet improved your health? Let us know in the comments!
http://www.marksdailyapple.com/
There’s something to be said for embarking on a path and then staying open when the road branches off in different directions. That feels like an apt metaphor for my career. I was always in touch with my passion and purpose: pursuing entrepreneurial endeavors in the field of health and wellness to activate positive and persistent change in as many lives as possible. But the exact unfolding of my career path has been a continual and welcome surprise.
These past few years especially, my business has branched out to all different avenues…book publishing, nutritional supplements, educational diet and exercise systems, a successful condiment company, a franchise of restaurants…but at the heart of all of my endeavors is my passion for spreading the Primal way of life across the globe.
After my career as a pro endurance athlete and before I started blogging here at Mark’s Daily Apple, I transitioned to a fitness and health coaching career and saw firsthand how providing one-on-one wellness support could effect dramatic change in the lives of people who had all but given up on living a vibrant, healthy life.
Impacting people on a personal level is what I’m all about, but I wanted to reach more people than was possible working one-on-one with clients within the constraints of a 24-hour day and 40-hour workweek. So, I started Mark’s Daily Apple to help elevate the paleo and Primal conversation onto a more expansive platform. And it worked. People actually read what I had to say. The Primal message reached millions, and helped an untold number of people take control of their health and their lives.
But then the road revealed yet another path. There was more that could be done. I am only one man, but what if I could collaborate with all you Primal enthusiasts out there to help spread the Primal message and heal the health of the world? What if I could help create a global network of Primal Health Coaches to transform the health and consciousness of communities into ones of optimal wellness and happiness through ancestral health? That’s why I started the Primal Health Coach program—to train other health motivators to inspire change.
I launched the program last year to remarkable success, and I’m thrilled to say thousands of people have taken up the banner for Primal pursuits across the world. Here are just a few of their beautiful faces:
I love hearing from Primal Health Coach graduates to see where they’re at in their career pursuits and how the program has helped them.
The Primal Health Coach program provides a concise platform of knowledge that I pass on to my personal training clients and colleagues. It has given me the confidence to help people in ways beyond the fitness industry. Simply put, I am a more well-rounded trainer and health coach because of my experiences with Primal Health Coaching.
– Josh Holland
The Primal Health Coach program expanded my access to and credibility with people who embrace Primal principles but may not have considered holistic medicine, enhancing my practice and extending my professional reach.
Completing the Primal Health Coach program has proven to be an invaluable asset to my coaching practice. I’m so much more prepared to explain the benefits of a Primal lifestyle to my clients and coach them as they take their health, fitness, and performance to a higher level than ever thought possible.
– James Arthur
The Primal Health Coach program is a comprehensive training package that has helped solidify my knowledge of the Primal philosophy as well as how to eat and train in general. In the start-up phases currently, I know that the information and coursework I learned from the Primal Health Coach program will allow me to help others and give them alternatives to the Standard American Diet approach. The added sales and client information are the icing on the cake to take the information and put it to use in helping others.
– Jeff Pickett
I wanted to thank you for putting together the business materials and the 90-day program. Within a few days of that being published for us, I booked my first 2 clients (I started going to a gym and the owner will literally call me over while he is on-boarding people!!!). I’ve told you before that I struggle with organizing things and need a structure to follow, then I’m good. Well, it was enough for me to jump in.
– Mike Bruce
In the last year, my team and I have paid close attention to requests from our students and graduates. We’ve listened carefully to their feedback, so we can continue to make improvements to the program—improvements that will provide them with everything they need to run successful businesses as Primal Health Coaches and get their clients the results they desire. Today, I’m excited to announce that we’ve recently released several major program updates.
The new and improved Primal Health Coach Learning Center features:
New Learning Management Platform – We’ve redesigned our learning hub so that you can move through the coursework and examinations simply and easily from the comfort of your home, and on any device (computer, tablet, mobile phone). Once a student, you have lifetime access to the coursework.
New/Updated Coaching Coursework – My goal has always been to train the most effective coaches and set them up with thriving health-coaching businesses from start to finish, so we’ve expanded our coaching education courses and lead you through the ins and outs of operating a successful practice. Master Coach Christine Hassler walks you through training videos that bolster confidence, help you secure clients and brand your business with an online presence, and arm you with both coaching and sales strategies. Every lesson features supportive text, audio additions, and ready-made PDF handouts for you to use in your business.
A New Primal Health Coach Business Resource Center – The nucleus of your health coaching business, with all the tools, forms, educational handouts, logos, graphics, and guidance you need to kickstart your health coaching business and keep it running full steam ahead. We motivate and inspire with business-building tips, rates and programming advice, legal and insurance considerations, coaching strategies for the many different personalities you will encounter, suggestions for earning passive income and making the most of your health coaching certification, and so much more. The learning never stops, and the support keeps on coming.
A New Step-by-Step 12-Week Program – You’ve worked hard with a deep dive into ancestral health, and now you can hit the ground running with a done-for-you program you can use in your practice. No more guesswork. And no struggling through months of program prep. You can immediately and confidently launch your health coaching business knowing you have a sure-fire and customizable regimen to use with clients. We’ve got you covered every step of the way.
A New and Improved “Find a Coach” Directory – As a graduate of the program you’ll have the option of creating a public profile on PrimalHealthCoach.com. Being listed in the directory is a great way to attract new clients.
And we’ve included numerous other updates and improvements, all designed to build better coaches.
I wanted to let you know about these updates in case you or someone you know has been thinking about a health coaching career and is excited to help others onto the Primal path.
As a thank you for your loyalty and passion for Primal, we’re offering $100 off the program until April 17th. Just call us at 844-307-7662 and refer to code “FRIENDOFMDA.”
You can also head on over to PrimalHealthCoach.com where you can sign up to watch an exclusive Info Session Video I made for you, or download a free Primal Health Coach Guidebook that will answer any additional questions you may have. All you have to do is subscribe, but there’s absolutely no commitment.
Finally, you can talk to one of my team members at 844-307-7662 if you have any questions.
What are the next steps on your career path? I’d love to have you join me on my mission to change the world one wellness wish at a time.
The post The Primal Health Coach Certification Program Keeps Getting Better and Better appeared first on Mark’s Daily Apple.
http://www.thekitchn.com/feedburnermain
(Image credit: Lauren Volo)
This is not a drill, you guys. We’ve figured out a way to get crispy chicken skin in the slow cooker. Until now, crispy was hardly a word synonymous with slow cooking. Instead, we could rely on the slow cooker to quietly tenderize chicken into juicy, pull-apart pieces. To be clear, this method doesn’t work with any cut of chicken, but it reliably turns skin-on, bone-in chicken thighs into crispy, juicy cooked chicken, perfect for eating straight from the pot.
Chicken thighs are one of the most beloved ingredients for inexpensive and flavorful weeknight meals. Partnered with the slow cooker and our formula for success, you can be guaranteed the best chicken dinner of your life will be waiting in the slow cooker when you get home.
http://www.thekitchn.com/feedburnermain
Winter is coming … no, not really because it’s spring. But for you Game of Thrones fans anticipating the upcoming seventh season, it’s the perfect time of year to decorate your Easter eggs to look like they came straight from a dragon.
http://www.thekitchn.com/feedburnermain
If you want to start spending less time cleaning the kitchen and still get the same results — or even better results — we have some good news for you. Ready?
There is no reason to pre-rinse your dirty dishes before you put them in the dishwasher. In fact, there are a few reasons why you shouldn’t. (You should still scrape off leftover food; you just don’t need to run dishes under the faucet.)
http://www.thekitchn.com/feedburnermain
(Image credit: Lauren Volo)
If you think boneless, skinless chicken breasts can never be succulent and moist, consider this the cooking method that will change your mind. The secret is feta. Yes, that salty, tangy cheese that you crumble over your salads can actually be transformed into a salty, tangy brine for your meat with the help of your trusty blender. What it does to the chicken is almost magical. It not only flavors the meat, but also gives it juiciness, so as it roasts in the oven it still remains full of flavor, never growing dry. Add tons of garlic (a whole head, in fact), and fresh rosemary to the equation and the result is a Greek-inspired chicken breast dinner you’ll be cheering about.
For now classes are 6pm and 640pm at 2840 Wildwood st in the Boise Cloggers studio.
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