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Cookie decorating is supposed to be a joyous celebration of the holiday season — you’re making holiday memories plus gifts for friends, neighbors, and maybe a cookie plate for Santa too. Except cookie decorating with tiny, sugar-fueled, and sprinkled-eyed humans can be more frustrating and messy than we expect and leave us holiday harried parents more stressed than joyful.

This season I discovered a simple trick for decorating cookies with my kids that is practically mess-free, keeps them from spilling sprinkles everywhere, and limits their ability to lick the frosting bag. There’s a tiny bit of prep required on your part, but the results are both more fun and — dare I say — more beautiful.

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Planning a party this weekend? Whether you’re hosting a holiday dinner or simply a brunch devoted to warming up with friends as winter sets in, a cocktail is always welcome. From breakfast sangria to a rye and honey pitcher cocktail, here are 10 cocktails designed for big batches and a thirsty crowd.

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Guys, what if, instead of a Spotify Wrapped 2018 Breakdown where you find out all of the music you listened to in 2018, there was an Amazon Wrapped 2018 where you find out where all your money went in 2018?

That doesn’t seem to be on the docket for Amazon, so we decided to do our own little Amazon Year in Review analysis and track down our favorite $10-and-under buys on the behemoth site over the past 12 months.

Here are Kitchn editor’s favorite budget buys of the year.

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There are few cooking projects more satisfying than making caramel sauce or dulce de leche (a creamy caramel sauce popular in Latin America) from scratch. With caramel, you get to watch the sugar take on a gorgeous dark amber hue, stand back as it bubbles when the cream hits the pot, and then whisk until you’ve got a glossy, pourable sauce, indicating that you’ve totally nailed it. If you’re making dulce de leche, you’ll start with a combination of milk and sugar, then marvel at the mixture as it transforms into a glistening golden treat.

But the most satisfying way to make dulce de leche is the shortcut method that makes me feel like I’m a magician every time I do it. I’ll let you in on the secret so that you, too, can wow your friends with a trick that turns sweetened condensed milk into the most delectable dessert topper.

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Research of the Week

Preliminary evidence shows that restricting calories prunes weak gut cells, thereby improving overall gut barrier function.

Prediabetes (shockingly common) impairs fertility.

It’s never too late to lift and make gains.

Great apes are great problem solvers.

GMO houseplants remove air-borne toxins.

THC alters the genetic profile of sperm cells.

New Primal Blueprint Podcasts

Episode 300: Melanie Avalon: Host Elle Russ chats with Melanie Avalon, an actress and author of What When Wine: Lose Weight and Feel Great with Paleo-Style Meals and Intermittent Fasting (and some wine).

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.

Reader Question

Mark, what’s your take on this study (https://academic.oup.com/ajcn/article-abstract/108/6/1264/5239906)? Do whole grains reduce liver fat after all?

This is a sneaky one.

They pitted refined grains against whole grains. Eating 98 grams of refined wheat each day led to a 49% increase in liver fat over 12 weeks, while eating 98 grams of whole wheat “prevented a substantial increase in liver fat.” What’s that saying, exactly? Did the whole grains prevent all increases in liver fat, or just substantial increases?

As it turns out, the whole wheat also increased liver fat, albeit “only” by 11%. That the whole wheat mitigated the catastrophic rise precipitated by the same portion of refined grains is something, I guess. Or you could just not eat any wheat at all.

And 98 grams of anything isn’t much. That’s a couple of slices of bread. Be careful!

Media, Schmedia

I can relate.

I agree with this cancer researcher.

How far will you go, citizen?

Interesting Blog Posts

How customer service reps for DNA analysis companies end up playing therapist to customers shocked by results.

An extremely important post by Dr. Malcolm Kendrick, who was recently removed from Wikipedia for questioning the cholesterol orthodoxy. Is Fathead next?

How the carnivore diet might work.

Social Notes

Enter this contest to win our three new sauces: Steak Sauce, Classic BBQ Sauce, and Golden BBQ Sauce.

Everything Else

Extinct red wolf DNA appears in wild canines living on Texas island.

The kids are all right.

Don’t do it, Harry.

Things I’m Up to and Interested In

Speculation I found interesting: Carnivore Mikhaila Peterson’s cholesterol will rise as she gets healthier.

Article I found interesting: “Iron is the new cholesterol.”

Paper I enjoyed: The mundanity of excellence: an ethnographic report on stratification and Olympic swimmers.

In case anyone has forgotten, here’s a reminder: The case against salt remains weak.

Blog post I’m reading: Can Ketogenic Diets Work for Bodybuilding or Athletics?

Question I’m Asking

I recently read a quote—“It is incorrect to believe that top athletes suffer great sacrifices to achieve their goals. Often, they don’t see what they do as sacrificial at all. They like it.”

Do you agree with this regarding top athletes and top performers in other fields?

Recipe Corner

Time Capsule

One year ago (Dec 16 – Dec 22)

Comment of the Week

“Focusing on neurotransmitters when it comes to happiness is the same trap we’ve been falling in for decades: Treating symptoms instead of the cause.”

– Nice and succinct, Colin.

paleobootcampcourse_640x80

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We strongly believe that cookbooks are basically one of the most perfect gifts you can give this time of year. They’re useful! You can get something super personal that speaks to someone’s interests! They’re inexpensive and don’t take up a ton of space! We could go on.

And you can even add little trinkets to make the gift just a bit more special. Go ahead and pick out your favorite cookbook (psst! Did you know that there’s a Kitchn cookbook? There is! And you can buy it on Amazon!) and then pair it one of these thoughtful little gifts. They’re all just $15 or less and eligable for Prime shipping!

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Let’s talk caramels. The candy kind. The chewy, melt-in-your-mouth, deeply sweet, and insanely addictive kind. These make some of the best gifts ever, whether the event is Christmas, a birthday, or a thank you for a favor. Or no reason at all. You probably already have the ingredients in your pantry, and if you haven’t made caramels recently, you probably don’t know how easy they can be. Grab a bag of sugar and your candy thermometer, folks! We’re making caramels today.

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If you think you know everything there is to know about Ina Garten already, well guess what? You thought wrong! We’re always keeping tabs on the cookbook queen (she’s our favorite person to follow on Instagram), and it turns out we learn something new every day. She’s bursting with new nuggets of information and we’re eating it all up.

Whether it’s her ingenious method for making fresh corn salad, her favorite wine varietal, or her go-to fast food order, the fun facts are endless. We challenge you to a round of Ina Garten Trivia. Here goes nothing.

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Though life expectancy in the U.S. is falling, active, healthy seniors—like this grandfather gardening with his grandson—can still enjoy long, fulfilling lives.

As you’d imagine, year-over-year gains in this calculation are the goal and are indicative of a healthy society. Stagnations are cause for concern, while declines are, to put it mildly, alarming. Falling national numbers can signal the deterioration of a country’s healthcare infrastructure, especially in the quality of healthcare services it provides its citizens.

To my mind, this is exactly what’s happening in America today. Although life expectancy in the U.S. was on an upward march for decades, preliminary data for 2017 suggests the average lifespan in the United States dropped for the third year in a row. The only other time life expectancy decreased three consecutive years was in the late 1910s, and that was due to the worst flu outbreak in recorded history.

So why is it on the decline today, 100 years later? Because chronic disease is now the biggest threat to our longevity, and because conventional medicine has failed to slow this epidemic. But there is good news: a Functional Medicine approach to health and healthcare, influenced by an ancestral perspective, can turn the tide.

The last time life expectancy in the U.S. fell for the third consecutive year, it was due to the worst flu outbreak in recorded history. Why are the numbers falling today? Check out this article to find out. #healthylifestyle #functionalmedicine #kresserinstitute

What the Latest Statistics Say about Life Expectancy in the U.S.

Based on early data from the National Center for Health Statistics, the U.S. death rate is up and life expectancy is down—again. The disturbing trend began in 2015, when the average overall life expectancy in the U.S. dropped from 78.9 years of age to 78.7. In 2016, it fell to 78.6. (1, 2, 3)

Before you dismiss the decrease as small and insignificant, consider this: the United States now has the lowest life expectancy levels among high-income developed countries, including Western Europe, Australia, and Japan. To illustrate the gravity further, if somehow we could freeze the life expectancy calculations in these other countries and increase our numbers at the rate we did pre-2015 when the downward slide began, it would take American men 16 years just to match the average of the other populations. American women would need a whopping 18 years. (4)

But let’s get back to why statisticians predict a continued downturn. In addition to increases in deaths from “diseases of despair” (drug abuse, fueled largely by opioids, alcoholism, and suicide), they’re seeing significant, even dramatic, increases in death from chronic diseases, including:

Seven of the current top 10 causes of death are chronic diseases. The same stat applies to number of deaths as well: chronic disease is responsible for seven out of 10 deaths each year.

It now appears the onset of chronic illness is earlier than it once was, and chronic disease is even on the rise in children, with the rate doubling between 1994 and 2006. (Sadly, there has been a sharp increase in the number of kids and teens diagnosed with type 2 diabetes, once rare among children—probably due to the rise in obesity among this group.)  (5, 6, 7, 8, 9)

Chronic Disease: The Country’s Big Challenge

We didn’t just arrive at a three-year slump overnight.

A major 2014 study sounded the alarm bells. (10) It pointed out that not only was chronic disease on the rise, but so too was the number of older Americans living with multiple chronic conditions—a shocking four out of five people. It also showed that the more ailments a person has after retirement age, the shorter their lifespan and the nation’s overall lifespan.

Researchers determined that, on average, a person’s life expectancy at age 67 decreases 1.8 years for each additional chronic disease they have, ranging from 0.4 fewer years with the first condition up to 2.6 fewer years with the sixth diagnosis. They also found that the outlook is much worse for those with certain diseases, especially Alzheimer’s, incidences of which are only climbing. According to the study’s lead author:

The balancing act needed to care for all of those conditions is complicated … Our system is not set up to care for people with so many different illnesses … It is becoming very clear that preventing the development of additional chronic conditions in the elderly could be the only way to continue to improve life expectancy. (11)

I have to guess that many people didn’t hear the red alert go off when this study was released because the conventional approach to medicine remains deeply anchored in this country—and millions of patients believe this approach to healthcare is effectively treating their chronic disease.

It’s not.

There’s a Simple Answer—for You and the Nation

What these researchers said in 2014 is what I’ve been saying for years: conventional medicine can’t and will never solve chronic disease. We need to do things differently.

And here’s another compelling fact to motivate us all: while overall life expectancy is an important measure of a nation’s well-being, it’s only one assessment. The study findings shared here highlight the fact that we’re not just living shorter lives; we’re also living sicker lives. Of the 78 years we can expect to live, most of us only get to enjoy 67.7 of them free of illness and disability. In Europe, this statistic is called Healthy Life Years, or HLY. America’s HLY number has only risen 2.4 years since 1990. (12, 13)

Here’s where Functional Medicine comes in. It’s the answer to increasing both our overall life expectancy and our HLY expectancy. But to understand why it works, you first need to understand the main reasons why the current model is failing us all.

Why Conventional Medicine Can’t Heal Chronic Disease

Big Reason 1. It’s the Wrong Medical Paradigm

Conventional medicine evolved during a time when acute (sudden onset, as opposed to slow-developing) infectious diseases were the leading causes of death, like a deadly flu outbreak. Most other problems that brought people to the doctor were also acute, like appendicitis. Treatment in these cases was relatively simple: the patient developed pneumonia, went to see the doctor, received an antibiotic (once they were invented), and either got well or died. One problem, one doctor, one treatment.

As we’ve established, things today aren’t that straightforward. The average patient sees the doctor for one or more chronic issues, which are difficult to manage, expensive to treat, require more than one physician, and typically last a lifetime. They don’t lend themselves to the “one problem, one doctor, one treatment” approach of the past.

It’s the application of the conventional medical paradigm to the modern problem of chronic disease that’s gotten us into our current conundrum. It’s led to a system that emphasizes suppressing symptoms with drugs (and sometimes surgery and an endless cycle of “procedures”), rather than addressing the underlying cause of illness.

This is not the way to reverse or prevent chronic disease, more than 85 percent of which is caused by environmental factors like diet, behavior, and lifestyle. (14) More specifically, chronic disease is the direct result of a mismatch between our genes and biology on one hand and the modern environment on the other.

Big Reason 2. It’s the Wrong Delivery Model

How care is delivered is also a huge problem. The system isn’t structured to support the most important interventions.

As I mentioned above, the primary causes of the chronic disease epidemic are not genetic, but behavioral. It boils down to people making the wrong choices about diet, physical activity, sleep, etc.—over and over again, throughout a lifetime. In fact, a recent Harvard study found that successfully implementing just five healthy habits (eating a healthy diet, exercising regularly, maintaining a healthy body weight, moderate alcohol intake, and not smoking) could add up to 14 years to your life. (15, 16)

This makes it clear that one of the most important roles healthcare providers should play is supporting people in making positive behavior changes. Unfortunately, the conventional medical system undermines this, making it extremely difficult, if not impossible.

The average patient visit with a primary care provider lasts 10 to 12 minutes, which barely leaves a doctor time to prescribe a drug for any new symptoms a patient presents with, much less an in-depth discussion of diet and lifestyle factors that might be contributing. (17)

As a result, 87 percent of doctors agree the healthcare profession is in decline, while 82 percent of physicians believe they have little ability to change the current system. (18) These are just a few reasons why burnout is so common in the healthcare field.

Why Functional Medicine Is the Answer

I hope this article serves as a gentle shake to conventional practitioners, and to you (as their potential patient) as well, because there is a better way, and things can change—they already are. Hundreds of clinics across the country (including my own, the California Center for Functional Medicine) have begun to implement a Functional Medicine model, which works for addressing chronic disease. Here’s why.

Big Reason 1. It Makes Room for Longer Medical Visits

More time allows doctors the chance to uncover and then address the root cause of a patient’s symptoms, as well as discuss prevention strategies. This is how health and healing happen.

Big Reason 2. It Emphasizes Collaborative Care

In Functional Medicine, the doctor–patient relationship is a partnership. What’s more, patients have access to a collaborative care team, which includes nurse practitioners, nutritionists, health coaches, and others. The team provides another layer of care between appointments.

This is just the beginning of a long list of reasons. For more, check out my book, Unconventional Medicine.

How Do You Live—and Help Others Live—a Longer, Better Life?

If you’re in healthcare, make the switch to Functional Medicine. And if you’re not yet in the field but want to be part of the revolution, now’s the time to consider becoming a health coach.

If you’re a patient, seek out Functional Medicine practitioners, preferably a team that looks at health through an evolutionary lens. Together, Functional Medicine and ancestral wisdom are unstoppable at slowing the chronic disease epidemic, as they address the mismatch between our genes and current environment (the cause of modern disease) by encouraging the time-tested healthy lifestyle choices noted above. Although eating a nutrient-dense ancestral diet and exercising seem like simple mandates, they can be difficult to follow through on without the proper support. Functional Medicine is the support you need.

As the latest science shows, there’s no biological cap to human longevity. (19, 20) Let that sink in. We don’t have to accept living shorter, unhealthier lives.

Now, I’d like to hear from you. What you do think about the latest life expectancy statistics? Let me know in the comments below!

The post Life Expectancy in the U.S.: Why the Numbers Are Falling appeared first on Chris Kresser.

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Making enchiladas is, hands-down, my favorite way to transform leftovers into an easy, flavorful dinner. Tender roasted chicken gets dressed up with spicy, piquant enchilada sauce, covered in shredded cheese, then wrapped in tender tortillas and baked until warm. What’s not to love?

On nights when you need the cozy comfort of enchiladas ASAP (and isn’t that most nights?), this 30-minute version is here for you. While the recipe relies on shortcut ingredients, the resulting enchiladas certainly aren’t short on flavor or satisfaction.

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