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Rhubarb is an odd fruit. To begin with, it’s actually a vegetable — a vegetable with poisonous leaves. The stalks are crisp and juicy, with a vegetal crunch rather like celery. And yet this prosaic stalk can produce some of the most beautiful and delicious food of the spring season.
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Photo by Bev Childress
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We often associate massages with luxury — an expensive extravagance involving a special bed, aromatherapy and a spa hotel. But anyone with hands can give themselves a massage, and it’s well worth it. The benefits range from increased circulation, muscle toning, calming of the nerves, joint lubrication, increased mental alertness (a face massage is amazing when you’re […]
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Kitchn’s Delicious Links column highlights recipes we’re excited about from the bloggers we love. Follow along every weekday as we post our favorites.
The first day back after a long weekend can be rough, so don’t make things harder on yourself by attempting a complicated, fussy recipe tonight. Enter: this garlic mushroom chicken from Cafe Delites. It’s creamy and comforting, and it comes together in 25 minutes — just what you need on a Tuesday that feels like a Monday!
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As a nutrition coach, I often hear things like:
The trouble with these statements and the fantasy of how amazing life will be at a smaller size is that they require us to put our life on hold, they perpetuate the weight bias in our culture, and they support the belief that we can shame our bodies into changing.
When people say they want to lose weight, they often mean I want to be respected. I want to be loved. I want to be seen. I want liberation from fear and self-loathing. Weight-loss culture will never give us those things because it is founded on fear/hate-based systems like sexism, racism, classism and ableism. — Virgie Tovar, Fat activist
Sadly, we live in a thin-privileged society. This means that living in a smaller body one gains privileges and access to things that those in a larger body don’t. Thin privilege looks like:
Because of this thin privilege and weight bias in our culture, the smaller you are, the greater the sense of “fitting in” you will have. But it doesn’t matter how small you are if you still struggle with critical self-talk, comparisons, and inner judgment. Not to mention, there has never been a research study that has demonstrated long-term maintenance of weight loss from dieting for any but an extremely small minority [1].
As you have likely experienced, the relationship that you have with your body is complex and ever evolving. You aren’t ever going to get to a place where every single day you love yourself. However, you can learn to treat your body with respect regardless of where it is at and how you might feel on any given day.
Below are five strategies to get you started. Disclaimer: this work isn’t easy and shifting the way you treat yourself won’t happen overnight, but at the very least you have far better odds in cultivating body respect than you do achieving sustained weight loss through dieting!
Take a look in your closet. What percentage of the clothes in there fit your current body? Of those clothes, what percentage do you actually enjoy wearing?
Every time you squeeze yourself into something that is slightly too tight or find yourself adjusting your shirt or pants or bra during the day, not only is it uncomfortable, but it perpetuates the message to yourself that you need to change your body.
But doesn’t getting rid of the smaller clothes mean I’m giving up? Accepting my body as it is now? But I just can’t accept this body!
Giving up and letting go are two different things. Wearing clothes that fit is an act of body respect. Hating and rejecting your body hasn’t worked well so far, so why not dress comfortably? Also, you can both feel frustration and conflict about your body and still take care of it.
Experiment: Conduct a closet edit. Donate (or pack away if completely letting go feels like too much) all the clothes that don’t fit or that you don’t like. If you want to keep a size up and down from where you are to allow for natural body fluctuations, that can be helpful, but put those clothes in a box elsewhere.
When you move your body in a way that is fun or empowering, you connect with what your body can do and how movement makes you feel. This helps shift the focus away from “cosmetic fitness,” or the use of movement to manipulate body shape or compensate for food. We are far more likely to continue a movement routine if we find it overall positive versus if we are solely doing it to burn calories and lose weight.
But at the end of a long day I struggle to get started with my workout regardless of whether I enjoy it or not. Are you saying that I will always feel motivated if the movement is joyful?
No, it doesn’t mean that it will be easy, but there is a difference between willpower and discipline. Discipline is challenging ourselves to get out the door to do what we know will feel good, versus willpower which is the motivation used to get out the door to power through a punitive form of movement. Discipline is sustainable, but willpower is a limited resource.
Experiment: If movement had no impact on your external appearance, what type of movement and how much would feel the best? What would you most enjoy?
If every time you look in the mirror, your inner commentary goes something along the lines of “ugh gross” and then some pinching and poking happens, you are perpetuating the belief that your body should be different.
Kristin Neff is one of the leading researchers on self-compassion. Neff’s research shows that “self-compassion is associated with more intrinsic motivation, learning and growth goals, curiosity and exploration, and less fear of failure” [2]. It helps people improve body image and eating behaviors.
But isn’t self-compassion just an excuse not to be healthy?
Quite the opposite. We don’t take care of things that we hate or dislike. Criticizing and judging our bodies only makes us feel worse. Taking out the judgement in our language allows us to still honor what we are observing without getting stuck in self-shaming.
Experiment: For one week, practice neutralizing your negative self-talk.
Instead of: “Ugh my stomach is so fat. I hate my muffin top.” And then analyzing yourself from a few different angles in the mirror.
Try: “My stomach is soft. My pants feel uncomfortable around my belly.” And then put on pants that feel more comfortable or walk away from the mirror and shift your focus to your next task.
As a culture, we engage with social media on a daily basis, some more than others. Media images are full of “fitspiration,” images of “ideal” bodies meant to inspire healthy lifestyle. Media images in general mostly reflect fit, white, cis-gendered individuals.
In 2016, two Australian psychologists did a meta-analysis of 20 previously published studies on social media and body image [3]. The studies showed that use of any social networking site was linked to an increase in disordered eating and body dissatisfaction.
While research is still being done to fully understand these types of findings, the results so far have been alarmingly consistent.
Experiment: Do an assessment of your social media outlets (Instagram, Facebook, magazines you subscribe to, TV shows you watch, etc.). What messages are the images communicating? What types of bodies are you predominantly seeing? How does it make you feel about your body?
Intuitive eating is a way of eating that has nothing to do with diets, meal plans, discipline or willpower. It’s about getting back in touch with your internal hunger and fullness signals and learning to trust your body again. It is a lot easier to sustain a way of eating where the goal is to feel well both in terms of satisfaction and satiation.
If you are dieting, you likely are either feeling hungry and deprived or uncomfortably full after a “cheat day” or after unintentionally “falling off the wagon.” When you are dieting it is sending the message on a constant basis that your body needs to be smaller. It also takes up mental and emotional space that you could be putting towards other more important things in your life.
But if I ate whatever I wanted, I would only eat pizza and ice cream and would expand exponentially!
There is a difference between the rebellious inner toddler that wants all the things all the time, and the compassionate parent who understands the difference between physical hungers and emotional needs and is able to balance them.
Experiment: If food has no impact on your external appearance, what types of food and what amounts would feel the best? What would both satisfy you and satiate you?
Start getting reconnected with your internal hunger and fullness cues. For the next two days, check in with yourself before and after meals and gauge your hunger level on a scale from 1 to 10. What do the sensations of hunger and fullness feel like for you?
The relationship we have with our body is ever evolving and complex. In a culture that encourages us to constantly strive to be thinner and prettier, treating our body with respect can be a radical act! Doing so helps create not only a larger societal change, but also allows for greater freedom in your life and positive body inspiration for those around you.
The post 5 Strategies to Cultivate Body Respect in a Thin-Privileged World appeared first on Girls Gone Strong.
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Even during the middle of summer (aka tomato season), you still need a can or three of whole tomatoes in your pantry. You might not be making chili or stew this time of year, but a zoodle pasta situation and homemade pizza on the grill are still contenders.
That just leaves one big question: Which brand is best?
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In my Southern family, we grew up eating broccoli slaw that had raisins, peanuts, a sweet mayonnaise dressing, and toasted ramen noodles on top. It’s a delight. But every time I crave it now and look up a recipe, I’m turned off by the amount of mayonnaise or inclusion of the ramen noodle seasonings packet.
So I set out to modernize this retro slaw with a few fresh tweaks. The result is easy, lightened-up, and still oh-so-crunchy.
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For today’s edition of Dear Mark, I’m answering a few questions and comments from last week’s post on the carnivore diet. First, Dawn gives us the unfortunate but necessary information that it’s not just the lone star tick who causes red meat allergy. Great. Second, what are 7-Day Adventists so healthy? Is it all because of their tendency to avoid meat, or is there something else? And third, I give some more thoughts on magnesium requirements on a carnivorous diet.
Let’s go:
Dawn wrote:
It’s not just the lone star tick that causes an alpha-gal allergy, aka red meat allergy. Other ticks can cause it as well. https://www.med.unc.edu/medicine/news/chairs-corner/podcast/alpha-gal The info about other ticks is about 3/4ths of the way down, under “Clearing up Misconceptions About Alpha-Gal.”
And to be precise, it’s an allergy to meat from non-primate mammals. Primates don’t have the alpha-gal carbohydrate, but other mammals do.
That is very good information. Unfortunate, but good to know. Thanks for the note.
Also good to know I can still eat my braised orangutan shanks even if I get an alpha-gal allergy.
Edward wrote:
The healthiest, longest lived people, now live in Loma Linda, CA. What is it that is unique about Loma Linda? They have a bunch of 7 day adventists that live there. Also, they have the highest density on earth of pure ‘vegans’ in their population.
Coincidence? Possibly, but highly unlikely.
By the way, if animal products is the only way to get vitamin B12 in the diet, where do
cows, deer, zebras, great apes, ect……. get their vitamin B12? They get it from where ALL B12 really comes from……..bacteria in the soil and water. It’s just that we humans wash it off our produce and treat our drinking water.
I love the Adventists. Their diets get the most attention, but there’s a lot more to it.
Seventh-day Adventists follow Eight Laws of Health.
Eat a nutrient-dense diet. This is usually a vegetarian or vegan diet, but it doesn’t have to be.
Exercise regularly to improve mind, body, and spirit. Note the . They recognize that training is good for our cognitive and psychological function, not just for the body. That’s something that modern science is finally getting around to recognizing, and the Adventists have known for 150 years.
Drink plenty of water. While I’d take umbrage with “plenty”—just drink what you need, not some predetermined quantity—the fact that they’re drinking water and not other stuff is a point in their favor.
Spend time in sunlight. The benefits of this are numerous: vitamin D, nitric oxide, better endothelial function, sun-derived opioids coursing through their veins.
Don’t overdo the good things and avoid the bad. This rather open-ended law covers a wide range of inputs that can get in the way of health and happiness. Good things often become bad when we overdo them; bad things are, well, bad.
Breathe pure air and do so with proper technique. This is another law with double effects. It captures environmental health—you’re more likely to choose to live in a healthy, pollution-free area and spend as much time in nature as you can if you’re worried about pure air. Second, breathing properly, leading with the diaphragm, carefully heeding each inhalation and exhalation all tend to produce a state of relaxation akin to miniature meditations throughout the day.
Work hard and rest well. Not “work hard, play hard.” Not “I’ll sleep when I’m dead.” Not “you only live once.” Instead of those trite and frankly counterproductive slogans, “work hard and rest well” implores you to follow the most rewarding, fruitful, and sustainable path through life and work.
The final law is to “trust in divine power as you make choices and seek inner peace.” I’ve never been religious. Yet, in a sense I have a “religious” estimation of my own tendency to make things work out. When I had a wife and two kids to support, I left my cozy gig and started my own business. It was a risk. I knew it would work though. And it did. I can imagine having the confidence that a transcendent force is pulling for you would make for a similarly robust mindset.
As for the B12 question, I’m sure someone somewhere is working hard on edible soil for humans. And there’s certainly a market for “raw water.” But what does that mean for the average person avoiding animal foods?
Are they going to drink untreated water with the perfect balance of vitamin B12 and raccoon poop? Are they going to eat enough soil-caked spinach?
I’m skeptical.
“A recent paper showed that the majority of people following a “paleolithic ketogenic diet” with at least 70% of calories from animal foods and including offal had adequate serum magnesium levels. That’s a great start. But earlier studies show that serum magnesium may not be the definitive marker. A person can have normal serum levels but inadequate tissue levels—and in the tissues is where magnesium does its work. A person can have normal serum levels but still be deficient.”
Dear Mark. First: “majority people”, in fact 99.9%
Second. What you write, is not real. The magnesium function depends only on the degree of glycolysis. Tissue and intracellular magnesium also depend on glycolysis. If is ketosis, very little magnesium is required. Any magnesium supplement can make a cardiac complication, sinus tachycardia, extrasystole etc. But it can cause diarrhea, warmth, sweating. Also made increased intestinal permeability and changed membrane functions. Magnesium dosage is not a game.
To talk about past investigations are a professional mistake because these study made not during healthy diet.
Animal fat is important in nutrition. So it is better to say a meat / animal fat-based diet, a paleo-ketogenic diet as a carnivore. The only meat is not as healthy as meat and animal fat.
Anyway, the real paleolithic diet is actually paleolithic ketogenic diet or carnivorous diet.
This is important for magnesium.I apologize for the bad English, I hope you understand what I wrote.
Thanks for writing, Dr. Csaba. Your English was perfectly fine. For those you didn’t pick up on it, Dr. Csaba is one of the researchers who ran the “magnesium on paleo-keto/carnivore” study I referenced last week.
You’re right that magnesium figures prominently in glucose metabolism, and that if you’re not eating much glucose, you probably don’t need as much magnesium for that purpose. After all, magnesium is used to treat many diseases and problems related to glucose metabolism. It’s effective against type 2 diabetes, protects against pre-diabetes turning into full-blown diabetes, reduces blood sugar levels, improves insulin sensitivity. Low levels seem to increase diabetic complications, and high sugar intakes do make low magnesium intakes more problematic. If glucose isn’t a major part of your diet, I can buy the assertion that you probably don’t need as much.
But magnesium does more than that. It also fights depression, reduces post-op complications, improves bone health,
The number of people who find they need to increase magnesium intake when going ketogenic, and the number of ketogenic diet writers (including me) and researchers who recommend magnesium supplementation when going keto make me wonder though. Is there something different about carnivory that reduces magnesium requirements? It can’t only be the lack of carbohydrates, because basic ketogenic diets also lack carbohydrates yet still require magnesium.
Perhaps it’s the anti-nutrients in low-carb plant foods, like nuts and greens. Dietary phytate, lectins, and oxalates can reduce magnesium absorption. A carnivorous diet has none of these compounds, making any magnesium present in the diet far more bioavailable. I can see that playing a role. Yet, what of plant (or plant-like foods, like mushrooms) foods with low anti-nutrient levels? One study found that eating high-oxalate spinach reduced magnesium absorption, while low-oxalate kale (sorry, carnivores, I know kale is your favorite nemesis) increased it.
Some people have suggested that the fiber in low-carb plants is inhibiting magnesium absorption, artificially elevating the magnesium requirements of plant eaters. While that may be true for other nutrients and different types of fiber—I’ll have to dig deeper in a future post—it looks like fermentable fiber increases magnesium absorption in humans. That assertion doesn’t really seem to jibe with the evidence.
Magnesium deficiency tends to increase low-level inflammation. To be on the safe side, any carnivores worried about magnesium deficiency and wary of magnesium supplementation could track their hs-CRP levels. If it’s elevated or begins trending upward upon going carnivore, you probably need more magnesium.
My point is let’s not be too hasty in claiming that all the benefits of magnesium supplementation are predicated on a glucose-based metabolism.
Dr. Csaba, I look forward to more research from you and your team!
Thanks for reading, everyone, and take care! I’m sure I’ll be covering more of the questions from the carnivore post, as you folks asked some good ones.
The post Dear Mark: Tick Red Meat Allergy, Seventh-day Adventists, Magnesium and Carnivory appeared first on Mark’s Daily Apple.
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You can never ever go wrong with bringing a side dish to a potluck. And now that summer is upon us, fresh and vibrant salads and slaws make the very best choice. They’re the crowd-pleasers everyone expects to see next to the burgers, ribs, and grilled chicken. Plus, these big-batch sides are a breeze to pull together.
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