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For today’s edition of Dear Mark, I’m answering two questions from readers. First, does “better rest” exist? I think it does, and I give the two “types” of rest I find to be the most effective. Second, a parent writes in with two common issues—pickiness at the dinner table and an obsession with tablets. What can a parent do to deal with a kid who only wants pasta and rice? And how to handle tablet obsession?

Let’s go:

Michael asked:

Great article Mark. Are there forms of rest that are “better” than others?

Certainly. Whenever I’m “resting,” I keep two concepts in mind.

Active rest: If you’re of sufficient fitness, as I think most of my longtime readers are by now, you should be able to stay active on your off days. Taking walks, going for hikes, playing with your kids, doing yard work, and other low-intensity activities that require physical movement should all be fair game, even after a hard training day. Or especially. I find the best way to recover from a grueling case of DOMS (delayed onset muscle soreness) is to go for a long walk and get the blood flowing and the limbs moving.

Mental stimulation: Rest your body but keep your mind active. Use the downtime to dig into that backlog of books you’ve been accumulating. Try some writing, if only to get your thoughts down in tangible space.

Brionte asked:

I want more on parenting primally. Despite my best attempts, it seems my kid only wants to eat rice and pasta these days. We started her on lots of fruits and vegetables but she seems to have lost her taste for them. Maybe it’s a stage? Also, we got her a tablet and she’s glued to the thing. We have to hide it! I’m worried about her generation.

There’s more parenting posts coming down the pike, but let’s address your two main concerns.

Pickiness is definitely a stage. Don’t make it more than it is: annoying as hell, but something parents have been dealing with for centuries.

You can work with her cravings, but make the foods they promote more nutritious.

• Slip ground meat and veggies in with the rice and pasta.
• Make stir fries with rice and other, healthier stuff. Gradually adjust the rice:other stuff ratio.
• Egg yolks blend seamlessly into pasta sauces.
• Make rice with rich bone broth instead of water.
• Pasta and rice can be made more nutrient dense. Think meat sauce and cacio e pepe instead of plain butter pasta. Think risotto instead of steamed rice.

Sometimes getting the kid involved in cooking makes them interested in eating the food. And I don’t just mean “picking out produce at the grocery store.” I mean, get a step stool, hand the kid a spatula, and let her stir the hot food cooking in the hot pan over the hot burner. This may take incredible patience (and maybe a little courage) on your part. Yes, she’ll spill food all over the place. Yes, she may touch something hot or fling sizzling rice onto your work clothes.

The hardest thing about parenting is to trust the child—and accept the fallout. A little momentary pain (or mess, or tears because hot stoves are hot) is worth the long-term rewards of having a kid who knows their way around a kitchen and actually agrees to eat food.

As for the tablet, get rid of it. I know, I know. It’s the 21st century. Technology is the future. I don’t disagree with that. Technology is what makes humans human, from stone axes to wheels to smartphones. It’s great stuff. And it’s here to stay. Get on the bus or get left behind.

Your four-year-old isn’t going to fall behind all the other kids because she’s running around outside, doing somersaults, learning to swim, climbing trees, reading books, finding bugs, scraping her knees, drawing and coloring instead of staring at a screen for several hours a day. Many parents have the illusion that plopping their kids in front of an iPad will magically produce the next Zuckerberg. That’s not how it works.

The Silicon Valley demigods didn’t grow up with smartphones and screens. They didn’t have an iPhone in the nursery. They certainly had access to technology, but it was rougher around the edges. Less curated and user-friendly. They paid their dues in suboptimal middle school computer labs, endured ridicule and bullying. They created social networks in dorm rooms, not whittled away their free time taking the perfect selfie. And as grownups, many of the biggest names actively prevent their children from using the technology they’ve foisted on us. In the past year, many of the people who engineered the addictiveness of social media have warned against their own creations.

Having access to this tech from infancy onward is a huge and unprecedented experiment. It’s never been tried. Maybe it works out great. I suspect we’ll manage as a society.

This may be the hardest part: Limiting your own use. They watch you. They do what you do. They “learn it from watching you.” Don’t forbid your kid from looking at her beloved tablet, only to devour yours  And when you do use it in front of them, make it “special.” Don’t just whip the phone out at the slightest hint of downtime. Don’t idly scroll through your social media feed just because the water’s about to boil and you have maybe 40 seconds before it does. Don’t check your phone at every stop light. Instead, state an intention—”I’m going to check my email, then be done” or something similar. Try to use it sparingly, and behind closed doors as much as possible.

Continue to use the thing for Facetime with grandparents, watching nature documentaries on sick days (Planet Earth 2 just came out on Netflix and is great—check out the penguin episode), stuff like that. But don’t let it be the default activity, the fallback.

Implicit in all this advice is the fact that you’ll probably have to endure some whining and tantrumming. That’s okay. It’s not that bad. Just wait it out, maintain composure, don’t give in.

Good luck. It’s not an easy thing, parenting. But you’ll do it!

Thanks for reading, everyone. Take care and be sure to leave your own input down below. I know we’ve got a lot of great parents who read this blog. Kids, too, feel free to chime in if you’re out there.

The post Dear Mark: Better Rest, and a Parent’s Nightmare: Tablets and Pickiness appeared first on Mark’s Daily Apple.

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“I became aware of the power of positive thinking after solving my first bout of hypothyroidism. So when a Reverse T3 problem showed up, I actively filled my life with audiobooks, podcast interviews, and films related to spiritual healing, the power of positive thinking, and the power of the subconscious mind.

Make a vision board to hang in your house, or make a smaller version that you can keep private if you don’t want others in the household to see it. Devote the entire vision board to health and healing; it can be a continual source of inspiration and hope while also imprinting your subconscious mind with positive health affirmations every time you see it.

If you are experiencing hypothyroidism for the first time, just know that it is fixable. You have the highest chance of success if you dedicate yourself to learning all that you can about hypothyroidism while adopting a paleo/primal eating and lifestyle strategy to support your goals.

— Excerpts from The Paleo Thyroid Solution by Elle Russ

The post Primal Action Point: The Mind-Body Connection & Thyroid Health appeared first on Mark’s Daily Apple.

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

In a previous article, I said that an effective training program should tax, stimulate, and overload the underlying systems of the adaptations you’re trying to elicit. When increased hypertrophy is the goal, that means the focus of progressive overload should be on increasing training volume over time.

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

Day 290 Of 360

5 rounds of:

If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

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

Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.

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http://www.thealternativedaily.com/

With the Western world rapidly turning its attention to alternative forms of treatment for a growing list of health problems, it’s unsurprising that a fair amount of bogus treatments have popped up. With disease-ridden Americans desperate to find solutions beyond side effect-laden pharmaceuticals and drugs, opportunistic money makers are often hasty to market their product […]

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

What are the stories you’ve always told yourself about your body? If you’re like most people, you either believe you were born strong, or you weren’t. The role of genetics in body type, physical capacity, and longevity has been emphasized for so long in the scientific literature and pop culture alike, that a whole lot of people have subconsciously resigned themselves to what they believe is their fate.

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Research of the Week

From the 1990s up until 2012, American adolescent psychological well-being was on the uptick. After 2012, it dropped, right around widespread teen adoption of smartphones. Further evidence shows a strong link between screen usage and unhappiness.

Heat speeds up recovery after training. Cold slows it.

Scientists have discovered where ebola, HIV, and zika hide from scrutiny. Unfortunately, we can’t exactly get rid of the hiding place.

Kids don’t sleep enough.

E-cigarettes might help adults stop smoking, but they may get teens to start.

Swat at mosquitoes, and they’ll learn to avoid you (you specifically).

New Primal Blueprint Podcasts

Episode 213: Jeffrey Brownstein: Host Elle Russ chats with Jeffrey Brownstein, a life empowerment coach who’s helping people discover and create meaningful lives full of purpose.

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.

Interesting Blog Posts

How Jordan Peterson eats.

Eat more meat.

Media, Schmedia

China races ahead in human gene editing.

Gary Taubes and Nina Teicholz disagree with U.S. News’ diet rankings.

Everything Else

Did you know how all these foods were grown?

The end of plastic may be coming.

Some great science books for blowing your mind.

Things I’m Up to and Interested In

Article I found interesting: What’s college good for?

A great profile of one of my favorite chefs: Francis Mallmann.

I’m bewildered, too: A doctor is befuddled as to why hospitals insist on serving sugary shakes to patients.

Sometimes I feel the same way: Polish cow leaves captivity, joins wild bison herd.

Visualization I found striking: This one.

Recipe Corner

• Muffin-free sausage egg McMuffin. I would go to McDonald’s if they served this.
• I still prefer grilled shrimp dipped in melted butter, but garlic shrimp is a close contender.

Time Capsule

One year ago (Jan 28– Feb 3)

• 14 Primal Tips for Better Hiking – Make the most of your precious time in nature.
• What’s Wrong with the “Best Diets”? – This article works pretty much every year the list comes out.

Comment of the Week

“this would be good for my hsband”

– I’d argue that most advice on this website would be good for your husband, Debi J Olson.

The post Weekend Link Love — Edition 488 appeared first on Mark’s Daily Apple.

https://www.girlsgonestrong.com/

Name: Mac Nwosu
Age: 29
Location: Houston, TX

What was your first thought when you learned about the Coaching & Training Women Academy and the Pre- & Postnatal Coaching Certification?
I was over the moon! I found out about the certification while listening to a podcast that featured Molly Galbraith and Marika Hart. I was thrilled because I had begun to develop a concept of a physical therapy practice focused on pre- and postnatal clients. However, I was terrified about how to treat them and this was just what I needed.

What do you do?
I am a sport and women’s health physical therapist, as well as a certified strength and conditioning specialist. I will become a Fellow of the American Academy of Orthopedic Manual Physical Therapists in 2018 and have completed Fellowship Training through the Institute for Athlete Regeneration. I am a member of the American Physical Therapy Association Sports and Women’s Health Section, Texas Physical Therapy Association, and American Academy of Orthopedic Manual Physical Therapists.

What else do you do?
I have been working to develop my physical therapy practice, so that takes up a lot of my time. When I’m not working, I spend a lot of time with my wife going to movies, concerts and relaxing. I also enjoy listening to podcasts on several topics, including but not limited to business, fitness, health and wellness

Best compliment you’ve received lately:
Lately, a patient referred to me as a good listener and communicator.

Most recent compliment you gave someone else:
I recently gave a compliment to a patient about their ability to take direction. I try my best to avoid “overcoaching” so this particular client was able to take cues with limited cueing and coaching from me.

Favorite way to treat yourself: 
I honestly enjoy relaxing, so when I have time, I enjoy getting a massage.

Three words that best describe you:  
Hardworking. Loyal. Trustworthy.

Favorite quote:  

If you don’t build your dream someone will hire you to help build theirs. — Tony Gaskins Jr.

What inspires and motivates you?  
I am inspired and motivated by seeing other people succeed. It makes me happy to see people reach their goals. I am mostly motivated by my family: my parents sacrificed everything to give me every opportunity to succeed, and I have done my best to take every advantage. My wife believes in me and took a chance marrying me, even when I did not have a job. So, I take every opportunity to grow in order to make them proud.

Describe a typical day in your life, from waking up to bedtime:
My typical day varies based on the day of the week, however on average, I wake up at 4:55 a.m. and get ready for the day. After that, I get on my computer to get some studying done, and work on content, then it’s off to work. I listen to podcasts on my commute and arrive to work where I see patients. When I have a late start, I try to get into the gym before the day begins. During my lunch break, I continue where I left off on content creation or editing while listening to podcasts.

The second part of the day ends after seeing more patients and clients. On the way home, I may talk to my wife or spend some time in silence decompressing. After arriving home and eating dinner, I typically have a webinar to watch or a mastermind group call. If it’s not too late, I may watch some television, relax and go to sleep.

What situation in your life lead you to enroll in the CPPC?
I was a physical therapist for about two years and began to feel disenchanted with the daily grind. As a physical therapy student, I garnered an interest in women’s health and the pelvic floor. After visiting with professors and researching prominent influencers in the field, I noticed specialists were few and far between. Upon further thought, I saw myself lacking a path to gain knowledge to treat or care for these patients.

As crucial as this specialty is, there aren’t enough physical therapists to handle the care of fifty percent of the population.

I just took a course from the American Physical Therapy Association Section on Women’s Health and was completely invested in furthering my education. As I mentioned earlier, I am a fan of podcasts and while listening to a pelvic health podcast, I was intrigued by the content provided by the certification. After discussing with mentors and colleagues, as well as emailing with GGS, it was a no-brainer. The CPPC would give me the knowledge I needed to treat and coach this population.

As a male, I have no part to play in bringing a child into the world after initial conception. Hence, I have decided I would play a role in caring and treating women who suffer from dysfunctions during and post pregnancy. My contribution is to listen, understand and create a solution for any problems that I see in the clinic. I am on a constant journey to learn and grow my knowledge to effectively and efficiently return the patient to optimal health.

As my wife and I expect our first child, I have experienced the challenge of conceiving and the sadness after another month without a positive result. After successful conception, I have learned to be a listening ear to the struggles of pregnant women and the difficulties that come with the transformation. I have also attained knowledge from colleagues and friends who are currently in their postpartum phase, and my heart breaks that they have to struggle due to lack of access to proper care.

These factors led me to pursue post-professional education to treat patients similar to my wife and my friends. It is my mission that no woman should suffer from musculoskeletal pain or dysfunction due to lack of qualified professionals. I have immersed myself in education from numerous sources that have taught me to listen, treat and support patients that present with pain and dysfunctions due to pregnancy and post-partum.

How would you describe your pre- and postnatal knowledge before taking CPPC?
I had very little pre- and postnatal knowledge before the CPPC. I knew simple things like don’t lay on your back after the first trimester, but I was ignorant for the most part. I was hurt when I had to stop working with a patient because I didn’t know how to treat her after she became pregnant, so I vowed to never repeat that situation due to a lack of knowledge.

Why do you think learning the information that’s included in the CPPC is so important to your profession?
The information has been a great addition and was important to my profession because it gave me the knowledge and mindset to coach this population.

What’s been the best part about going through the CPPC?
The best part of going through the CPPC were the chapters detailing the trimesters and themes through each trimester and how to manage patients and clients. The textbook is so comprehensive that I can reference it for any issue regarding pregnancy.

Now that you’re an official Certified Pre- & Postnatal Coach, what impact are you hoping to have?
Now that I am officially certified, I plan to incorporate my newly acquired knowledge in my physical therapy practice and begin a wellness practice for healthy and active women.

What effect has your new Certification had on your business so far?
There are no measurable effects at this point on my business, however, I have been able to enter a niche that is underserved. It is a shame there aren’t more fitness professionals with the skills and knowledge to serve these patients. I have been able to network virtually with other certified professionals on methods to improve my business. I plan to use the network to learn and grow as a business owner as well as a coach.

How has your thinking about pre- and postnatal care changed since completing the CPPC?
The CPPC has lived up to every expectation, I was most amazed by the contributors from OB/GYNs to other physical therapists, nutritionists and coaches. The combined wealth of knowledge in one place was an extremely valuable resource.

What would you say to someone who’s on the fence about enrolling?
For those on the fence, I say why not? Invest in yourself.

This program can help coaches, trainers and physical therapists at any level. It is not only for those who plan to work with pre- and postnatal clients, it can also benefit anyone who wants to work with females.

The coaching section can help educate the fitness professional on words and phrases that can motivate and teach words that have the opposite effect. I will never lose another client because she became pregnant and I cannot treat her due to my ignorance. CPPC has given me all the tools required to educate, train and motivate my pre- and postnatal clients and patients. This is an investment in yourself and all your future clients. I recommend the CPPC without hesitation.

You can connect with Mac on Facebook, Instagram and Twitter.

The post CPPC Spotlight: Dr. Mac Nwosu appeared first on Girls Gone Strong.

http://www.thealternativedaily.com/

Eating right can make a world of difference to your physical health, psychological well-being, and to weight management. Study after study has found that culinary choices have a decisive impact on longevity, disease prevention, and helping to keep that extra poundage off. However, there are countless diets and food fads out there, each claiming to […]