Originally Posted At: https://breakingmuscle.com/feed/rss
Every strength has its weakness. My best talent, if you could call it that, is that I follow-through. When I decide to do something—earn a certification, wake daily to a morning flow, take a cold shower every morning, etc. I do it. I’ve now done five-minutes of non-stop 1 arm kettlebell swings every week for nearly two years. Every time I dread it, but I’m always glad I did it.
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A batch of cookies, no matter what the flavor, is always a recipe for nostalgia. But there’s a special something about Pecan Sandies…. Richly nutty, slightly sweet and (true to their name) characteristically granular, these cookies can feel like a biscuit hybrid. Perfect with afternoon coffee (or black tea), pecan sandies are a treat that feels as old-fashioned as Grandma’s kitchen. This recipe preserves all the classic flavor but cuts the unnecessary carbs.
Servings: 8 Cookies
Prep Time: 10 minutes (plus 30 minutes chill time)
Bake Time: 15-19 minutes
Ingredients:
Optional, for Dusting:
Instructions:
Cut the cold butter into small chunks. Place the butter in a bowl and add in the Swerve and almond flour. Use a dough cutter or the back of a fork so the butter is incorporated throughout the sweetener. Add in the coconut milk, baking soda, vanilla extract and salt and continue to mix using the dough cutter or fork.
Add in the Primal Fuel Whey Protein Powder and Primal Kitchen Collagen Fuel and mix with your hands until everything is combined. The cookie dough will look crumbly when first mixed together but will come together after it chills. If the cookies are too crumbly and dry, add in an additional teaspoon of coconut milk.
Cover the bowl and chill the dough in the refrigerator for 30 minutes. While the dough is chilling, preheat the oven to 325 degrees Fahrenheit.
Remove the dough from the fridge. Chop the pecans and and mix them into the dough with your hands. While the dough will be crumbly at first, you should see it come together nicely when you knead it together.
Form 8 balls from the dough and flatten each of them slightly until they are about 1/2” thick. If they are cracking on the edges, gently shape them.
Lay them on a baking sheet 1-2 inches apart and bake at 325 degrees for 12-14 minutes. Increase the oven to 350 degrees and bake for another 3-5 minutes. The tops of the cookies should be slightly browned and the undersides should be golden. Remove the cookies from the oven and allow to fully cool before removing from the pan.
For a fun twist, combine the Swerve Confectioners sweetener with the tablespoon of Primal Fuel Whey Protein Powder and dust the cookies with them.
Nutritional Information (per cookie):
The post Primal Pecan Sandies appeared first on Mark’s Daily Apple.
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Your skin is your largest organ, and it has a lot to say about what’s going on inside your body. Many skin conditions including rashes, dryness, bruising and chronic acne can all indicate some imbalance or disease, so it is essential to look at the clues and pay attention to any abnormalities. Here are just […]
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Research of the WeekYou’re absorbing sunscreen into your blood.
Before they had fire, early hominids may have cooked using hydrothermal vents.
Low-carb enteral feeding works.
Among indigenous Americans, living in Alaska produced genetic adaptations to high altitude and cold weather, while living in the Southwest produced adaptations to infectious disease.
Broccoli sprouts balance the brain in schizophrenia.
Cannabis with balanced THC/CBD and cannabis with primarily THC have very different effects on brain connectivity.
Holistic planned grazing beats continuous grazing.
Episode 336: Ben Pakulski: Host Elle Russ chats with Ben Pakulski, former Mr. Canada and founder of Muscle Intelligence.
Episode 337: Keto: William Shewfelt: Host Brad Kearns chats with carnivore shredding expert William Shewfelt.
Health Coach Radio Episode 10: Rachel Barber: How mindfulness expert Rachel Barber used technology, scaling, social media, and self-investment to build her coaching business.
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.
The benefits of meat-eating are anything but “surprising.”
The utter failure of the “depression gene.”
In return for funding scientific research, Coca-Cola retains the right to quash any results they don’t like.
I had a great time on the Disruption Zone Podcast discussing how you can (and why you should) disrupt your health.
Wait—should I not be eating my rodent kidneys raw?
Mapping Doggerland, the formerly-inhabited area between northern Europe and Britain lost to rising seas.
A GMO virus saves a patient from an antibiotic-resistant infection.
Listen to your brain on silence.
I’d be all over this if I were you: Paleo Magazine’s first Paleo retreat in the Azores, Portugal. Looks beautiful. Go get you a tribe! Use promo code PM350 and get $350 off if you book by 5/15/19.
I wonder how this will go: Denver decriminalizes magic mushrooms.
I’m waiting for the omelets: Scientists reconstruct an entire moa genome.
I’ve noticed something similar with my arthritis: Low-carb diets are a better option for patients with knee osteoarthritis than low-fat diets (or opioids).
I can’t help but admire the entrepreneurial spirit, I just hope it doesn’t become standard: Air quality is so bad that San Francisco Uber drivers are selling masks to customers.
Interesting article: How Madonna is handling motherhood and aging.
What’s your relationship to fruit? Are you able to eat it and still lose weight or keep the weight off?
One year ago (May 5 – May 11)
“I am a remote island conservationist : ) It’s a good life. As Paul Chek says, we don’t have a government, we have a corporate headquarters.”
– That’s a good line, Natalie.
The post Weekly Link Love — Edition 28 appeared first on Mark’s Daily Apple.
http://chriskresser.com/
The human digestive system is home to trillions of microorganisms, collectively known as the gut microbiome. Find out how your gut microbiome affects not just your digestive health but your brain, bones, heart, immune system, and much, much more.
The post How the Gut Microbiome Influences Everything about Your Health appeared first on Chris Kresser.
http://www.thealternativedaily.com/
You don’t have to delve very deeply into the health and wellness world to begin hearing about cannabidiol (CBD). This popular “superfood” derived from hemp is driving a multibillion-dollar industry and crushing preconceived negativity about cannabis and other natural remedies. However, if CBD has just popped up on your radar, it can be hard to […]
Originally Posted At: https://breakingmuscle.com/feed/rss
When we think about sleep apnea, we usually consider it a fat man’s disease.
Turns out, this isn’t the case: Overweight men are just the most likely to be diagnosed with sleep apnea because their snoring symptoms cause doctors to take a closer look.
The reality is, 80 percent of people who have sleep apnea don’t know it. And it is believed that 9 percent of women are affected by sleep apnea to one degree or another.
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We’re calling this bad boy the “Big Meat” Burger not just because it’s a half pound of thick, juicy beef (although that’s plenty of reason). With two beef patties, two cheese slices, pickles, shredded lettuce and our own “special sauce”—a.k.a. Primal Kitchen® Thousand Island Dressing, you might just be thinking of another “Big M–” burger now. (Wink.)
While we might be channeling some Big Memories here, fast food’s got nothing on this Primal Giant. With omega-3 rich grass-fed beef, aged cheddar, healthy monounsaturated fat based Primal Kitchen dressing, and a low-carb, grain-free Unbun, you’ll enjoy all the savory goodness you remember…with none of the guilt. And don’t forget to enter the giveaway (details below) for an amazing package of Primal Kitchen and Unbun goodies.
Servings: 2
Time In the Kitchen: 20 minutes
Ingredients:
Instructions:
Mix ground beef with salt and black pepper. Divide beef into four parts, and shape into patties. (Make the patties on the thinner side, since they’ll “shrink” while cooking.)
Grill or broil for approximately 6-8 minutes, depending on preference and thickness of patties.
Place cooked patties on plate, and top each with cheese slices. Put a drop of water on each cheese slice and cover the plate with a large pot lid (the water then creates steam to help melt the cheese).
For buns, spread the cut side of each with ghee or butter and griddle until toasted.
To add sesame seeds to buns, brush buns with egg white and sprinkle on seeds. Bake for 2 minutes at 275 ºF/135 ºC until egg white is cooked.
Place one cheese covered patty on bottom bun. Add shredded lettuce, pickle slices and one tablespoon Primal Kitchen Thousand Island Dressing. Stack the second patty and top with lettuce, dressing and pickles. Then add the top bun. Do the same for the second burger. Enjoy!
Nutritional Information (per burger):
We’re offering (1) lucky winner the chance to win an epic gift pack with (1) pack of each of the Unbun products + $50 of Primal Kitchen products, including the NEW Thousand Island Dressing.
To enter:
1) follow @marksdailyapple + @ketobuns
2) tell us your favorite burger topping
3) winner will be selected Thursday, May 16th
Thanks for stopping by, everybody! Have a recipe you’d like to see us create, let us know down below.
The post The “Big Meat” Burger (and a Giveaway) appeared first on Mark’s Daily Apple.
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A couple months ago, a study came out that seemed to show that cheating on your keto diet with a high-carb meal opened you up to severe blood vessel damage. Nine healthy, normal weight adults followed a keto diet (70% fat, 20% protein, 10% carbs). Then they ate a high-carb “cheat meal,” measured their blood sugar, and measured their endothelial microparticles—a marker of damage to the endothelial lining and potential harbinger of impaired vascular function. Their blood sugar went way up, and so did their endothelial microparticle count, leading researchers to conclude that keto dieting makes people more susceptible to hyperglycemia-induced endothelial damage.
So, is keto cheating unhealthy? Let’s take a closer look….
Here’s why I don’t think this study applies to most of you:
These people were on keto diets, but they weren’t keto-adapted (let alone fat-adapted). They’d only been doing the diet for a week. Bare minimum, it takes three weeks to a month for full keto-adaptation to occur—and often longer. We’d have to see what happens to endothelial microparticle count when someone who is fully keto-adapted is exposed to higher carb intakes.
The “cheat meal” was 75 grams of pure glucose. This is the oral glucose tolerance test—the disgusting, cloyingly sweet drink they give people to test for diabetes. It measures your ability to handle pure glucose. It’s not a meal. It’s not actually food even. There are no mitigating micronutrients. There are no other macronutrients included. It’s just a shot of pure sugar, down the hatch. I don’t know about you, but that’s not my preferred method of a high-carb cheat meal.
However, it does illustrate the importance of sticking with the diet—any diet—for way longer than a week before assessing the effects or stepping out to indulge.
Look at the big picture. Acute perturbations to endothelial homeostasis can look bad in the short term and good over time. Hell, when you ask overweight women to engage in a single bout of high intensity exercise, their endothelial microparticle count goes up just like it went up for the guys in this study who drank the glucose water. They “damage” their vascular function. But if they keep training regularly, their endothelial microparticle count goes down. Acute stressors can look bad when applied once and awesome when applied consistently. That’s not to say that drinking 75 grams of glucose consistently will suddenly become healthy. I’m just showing how looking at a single short term reaction doesn’t give the entire story, or even accurately portray the effects of the same stimulus applied consistently over the long term.
Cheat meals can actually help you lose more weight. In one study, women were placed on a cyclic diet consisting of three phases. For each phase, they reduced calories for 11 days followed by 3 days of ad libitum (i.e. at one’s pleasure) eating. After the three phases, they’d lost an average of 8 kg (about 17 lbs) of pure body fat. This surpassed the amount predicted by calories in, calories out. This study didn’t employ all-out cheat days, or call them cheat days, but the concept of “ad libitum” is pretty similar.
If you cycle in high carb days or high carb meals into your keto diet, and you end up getting leaner and performing better in the gym because of it, are you really hurting yourself? Are you really setting your vascular system up for impending doom? I doubt it. One of the best ways to improve endothelial function is to lose excess body fat. Whatever helps you get to that goal should also improve vascular function.
The people in this study were not keto-adapted. They’d only been eating the diet for a week before taking the test. Stay with the diet for two months—strictly—before venturing out with cheat days.
While some folks undoubtedly get off on drinking 75 grams of pure glucose, there are better ways to cheat. Like with food. Also, food tends to include mitigating factors—phytonutrients, fiber, vitamins, minerals—that improve the metabolic response to the macronutrients contained therein. For instance, including some natural cocoa in the cheat meal can drop your endothelial microparticles by 60% alone.
Cheat days are more effective for fairly lean-ish people to kickstart the loss of those last few pounds. They’re designed for long-time keto eaters to replenish glycogen stores and improve training. They’re designed for people who have been strict for long enough that they just need a break. They just aren’t going to work the same for obese people who’ve been keto for a little while who still have a lot of easy weight to lose on strict keto.
Exercising increases insulin sensitivity. And if you lift heavy things, you increase something called non-insulin dependent glucose uptake in the muscles. That means your muscles can actually refill their glycogen content without using insulin to do it. If you’re keto and want to incorporate high carb meals/days or cheat meals, legitimate training is pretty much required. After all, why do you need the carbs if you’re not training?
If things are stalling, and you’ve tried being even stricter to no avail, perhaps momentarily loosening up with a cheat meal is exactly what you need. Read this post to get the lowdown on why carb refeeds can help break weight loss stalls and how to do them.
This study shouldn’t be ignored. Big boluses of sugar are never a good idea, especially when you’ve only been eating low-carb or keto for a week and have yet to adapt. I find it plausible that such excursions can induce acute damage to the vascular system in anyone with impaired glucose tolerance—even if that glucose intolerance is transient, as it is in short term keto dieters—but I don’t think it means much for people with good heads on their shoulders who do keto the right way.
What do you think, folks? Do you cheat on your diet, whether you’re keto or just Primal? What steps do you take to make sure you’re getting the most out of your dietary excursions?
Thanks for reading, everyone. Take care!
References:
Durrer C, Robinson E, Wan Z, et al. Differential impact of acute high-intensity exercise on circulating endothelial microparticles and insulin resistance between overweight/obese males and females. PLoS ONE. 2015;10(2):e0115860.
Mcfarlin BK, Venable AS, Henning AL, et al. Natural cocoa consumption: Potential to reduce atherogenic factors?. J Nutr Biochem. 2015;26(6):626-32.
The post Is Keto Cheating Unhealthy? appeared first on Mark’s Daily Apple.
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