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There is no one-size-fits-all approach to diet, so how do you calculate your macronutrients in a way that benefits your health status, activity level, and lifestyle? Find out.
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If the eyes are the windows to the soul, then spit is the mirror to the body. It reveals much about your overall well-being and is an excellent early indicator of disease and infection. However, if you are anything like the average person, you probably don’t give your saliva much thought. This is a mistake. […]
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For my entire athletic career, I considered the gold standard of recovery to be sleeping, resting on the couch watching T.V., and generally being still and inactive. Come on, what could be more effective than couch potato mode to recover from the hormonal and inflammatory stresses of marathon training runs or long days of extreme swim-bike-run workouts? I’m kidding (mostly), but it’s not a total exaggeration. Our understanding of fitness recovery has grown exponentially since I was in the elite arena, and it’s exciting to see new and better approaches taking root that genuinely speed recovery and stave off burnout. I’m sharing two such techniques today. They’re simple, mostly free, and accessible to anyone with the most basic fitness opportunities and venues.
Note: Here’s the thing…. This is the stuff you should focus on before considering advanced techniques like exposure to cold or heat, Theragun treatments (although I happen to be a fan of this device), hyperbaric oxygen chambers, etc.
The first recovery technique is to move more instead of just sit around. That’s right, science is validating the idea that if you make a concerted effort to increase all forms of general everyday movement in the hours and days after strenuous workouts, you will help minimize the inflammation and oxidative stress caused by strenuous workouts.
Let’s call this strategy JFW—Just F—ing Walk.
Moving your body through space helps you burn fat better, which will maximize the fat reduction goals of your workouts. Walking also helps boost brain function. A 2017 UCLA study comparing MRI scans revealed that active older folks (over 60 and walking more than three kilometers per day) have faster brain processing speed, better working memory for quick decisions, and better memory consolidation than inactive folks. In his book, The Real Happy Pill: Power Up Your Brain By Moving Your Body, Swedish researcher Dr. Anders Hansen reports that just taking a daily walk can reduce your risk of dementia by 40 percent.
Walking and general movement of any kind improve lymphatic function for a huge recovery boost. The lymphatic system is a plumbing network running throughout your body that detoxifies every cell, tissue and organ through a separate operating system from the cardiovascular system. The lymphatic system operates through a pumping process instead of a beating heart. This means that you’re obligated to move your muscles and joints to turbocharge lymphatic detoxification and avoid the pooling of lymphatic fluid caused by chilling on the couch in the hours and days after heavy workouts. Even the old-time exercise apparatus of the mini-trampoline has come into vogue recently because bouncing around for even a few minutes has been shown to significantly boost lymphatic function.
To help your lymphatic system function optimally, be sure to hydrate adequately at all times. While my original Primal Blueprint presentation suggested that you simply honor your thirst to achieve good hydration, recent science suggests that successful hydration can be a little more complicated. Stacy Sims, Ph.D., a hydration expert who studied thermoregulation at Stanford and is currently a senior research fellow at University of Waikato in New Zealand, is doing some great work in this field. Check out this fantastic infographic. Her research suggests that the female menstrual cycle can influence hydration needs and strategies. Another breakthrough insight is that strenuous workouts have the potential to mute your thirst mechanism; you may become too hot and tired or distracted to notice that you’re actually getting dehydrated. For most minimally active folks, going by thirst might be just fine; the kidneys do an excellent job regulating fluid and sodium balance in the body.
If you are a novice fitness enthusiast, a high performing athlete, or routinely exercise in hot temperatures, a deliberate pre- and post-workout hydration is a strategy worth considering and implementing. Sprinkle some high quality natural mineral salt in each glass of fluid, which will help it become better absorbed in the tissues throughout your body.
Joel Jamieson, a noted trainer of world-champion MMA fighters in Washington (8WeeksOut.com—as in eight weeks out from a title bout), and developer of the Morpheus Recovery app, advocates a system called Rebound Training where specially designed workouts can actually speed recovery time in comparison with total rest. The idea that a Rebound Workout can boost recovery is validated through the tracking of Heart Rate Variability. Joel is a pioneer in Heart Rate Variability and has been tracking his fighters and other high performing athletes for decades. Yes, decades, as in dating back to the original hospital grade $30,000 units that required placement of a dozen electrodes on your skin.
The idea that a Rebound workout can beat couch time is an extraordinary revelation. Amazingly, when you drag your tired, stiff, sore body into the gym and do some foam rolling, deep breathing exercises, dynamic stretches, and even very brief explosive efforts, such as short sprints with long recovery on the bike, or “positive-only” deadlifts (lift the weight then drop it to the ground to prevent soreness caused by eccentric contractions), you can stimulate parasympathetic nervous system activity and actually accelerate recovery. The parasympathetic is known the “rest and digest” component of autonomic nervous system, and counterbalances the sympathetic “fight or flight” component.
You can learn more about Rebound Training and see a sample workout here. If you just want to dabble in the concept, know that increasing your walking and general movement in the hours and days after a challenging training session will help boost blood circulation and lymphatic function to speed recovery. I always find ways to walk more and spend more time at my stand-up desk in the 24 hours following a tough Ultimate Frisbee match or sprint workout.
The next time you throw down a killer workout, trying heading to the gym the following day and creating a restorative experience.
Start by lying flat on the mat and completing 20 deep diaphragmatic breath cycles. When you’re in the prone position, you can hone good technique by placing your hand on your abdomen and making sure that the abdomen expands upon inhalation. First expand the abdomen, which enables the chest cavity to then expand outward and enable the full use of the diaphragm for a powerful breath. You notice this sequence better when laying down.
After 20 deep breaths, commence 10 minutes of foam rolling, dynamic stretches and flexibility drills.
Then, get a little sympathetic stimulation going with some bike sprints or positive only deadlifts as follows:
The idea with these efforts is that you’ll trigger a brief stimulation of fight or flight sympathetic nervous system activity, but because the effort is so brief, you’ll prompt a compensatory parasympathetic reaction during the recovery period. The net effect of the session is to turbocharge parasympathetic for hours afterward to a greater extent than just chilling on the couch watching Netflix.
Thanks to the gentle nature of the session, you enjoy an increase in energy and alertness from getting the oxygen and blood flowing throughout the body—but without the cellular breakdown and glycogen depletion of a more strenuous workout. You should leave the gym feeling relaxed and a little looser than before the workout.
Implementing “Rebound”-style workouts, along with making a general effort to walk around more in the hours following your most challenging sessions aren’t just fun diversions; they’re part of putting recovery as the central element of your training program.
Speaking of HRV, Jamieson offers a breakthrough insight that has helped me further appreciate the value of tracking HRV over time, and also alleviate some confusion that arose during some data accumulation over the past several years. If you’re a fan of HRV, you know a high HRV on the familiar 1-100 scale is indicative of a strong and rested cardiovascular system. You have a greater variation in beat-to-beat intervals than a lower score, indicating a harmonious balance between fight or flight sympathetic nervous system function and rest and digest parasympathetic nervous system function. A low HRV indicates a more metronomic heartbeat, and sympathetic nervous system dominance over parasympathetic. These are reliable signs of overtraining or a general overstress condition in life, or a weak cardiovascular system in general.
By tracking HRV for several weeks, you can establish a healthy baseline, then gauge your level of stress and readiness to train based on daily HRV fluctuations. Low equals overstressed, high equals healthy. That’s all well and good, but here’s an important nuance I learned from Joel about HRV readings significantly higher than your baseline: An 86 seems better than the usual 72-75, but actually an abnormally high HRV could be an indication of parasympathetic dominance versus a sympathetic-parasympathetic balance. When your parasympathetic kicks into overdrive, it’s possibly because you trashed yourself way beyond healthy limits, and you’re struggling to return to a rested and stress-balanced state. This explained some strange outlier readings where I felt pretty cooked after coming off a jet travel binge or a series of extreme workouts in a tight time frame but delivered a rock star HRV reading.
As I’ve written about before, I’m not a fan of overdoing biofeedback devices. I’ve used them and still do occasionally when I’m attempting something new or just want to check in with some hard data, but too much tech can disconnect you with your intuition—what should always be front and center in your assessments. Dr. Kelly Starrett references scientific research indicating that the single most valuable and accurate metric for your state of recovery is “desire to train.” I wonder how this goes up against the blood lactate meters at the U.S. Olympic Training Center and any ring or watch data you can accumulate. I have confidence it would hold its own in most scenarios.
Thanks for stopping by today, everybody. How do you do recovery? What have you learned over the years in your own study and experience. Have a great end to the week.
The post Recovery Workouts: Two Simple But Powerful Ways to Speed Fitness Recovery appeared first on Mark’s Daily Apple.
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A mountain of evidence indicates that honey is a functional food with uniquely valuable physiological effects. Find out more about the health benefits of honey.
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In nutrition, there are very few universal consensuses. Conventional wisdom says that fat makes you fat and whole grains are essential, and millions of people agree, but the ancestral health and keto communities (and reality) disagree. Primal and keto folks don’t worry much about saturated fat and limit polyunsaturated fat; conventional health advocates do the opposite. The opinion on meat intake varies wildly, with some people suggesting we eat nothing but red meat, others recommending “palm-sized” pieces of strictly white meat, and still others cautioning against any meat at all. Pick a food and you can find a sizable group that hates it and a sizable one that loves it. You can find researchers who spend their lives making the case against it and researchers who spend their lives making the case for it.
But not fish. Fish is about as close to a universal as any food. Barring the vegans and vegetarians (some of whom, however, are sneaking wild salmon when their followers aren’t watching), everyone appreciates and extols the virtues of eating seafood. Including me.
Remember: I always view things through an evolutionary prism. It’s where I begin. If something doesn’t make sense in the light of evolution, it probably doesn’t make sense at all. And seafood has been one of the most important dietary factors in human brain development. Without the selenium, iodine, zinc, iron, copper, and DHA found abundantly in fish and shellfish, human brain encephalization—the massive increase in relative size and complexity of the brain representing a shift toward higher order thought—wouldn’t have been easy to pull off. Maybe impossible.
If the human brain came to rely on the nutrients found in seafood for its evolution, it stands to reason that they remain important. The studies bear this out. Fish offers unique and important benefits to humans living today.
Not to mention the imbalanced, inflammatory omega-3:omega-6 ratios most of us have, or had. Even if you’ve been Primal for ten years, you spent a good portion of your life eating the standard Western diet full of industrial seed oils high in omega-6 fatty acids. Omega-3s from seafood help correct that balance.
But there’s a problem, isn’t there? If you listen to the alarmists, our seas are overfished and full of toxins, and the fish that remain are dripping with mercury, cadmium, and other heavy metals. Farmed fish are even worse, some say; they swim in tepid baths of antibiotics, soybean oil, and glyphosate. Besides, oceanic acidification is killing all the delicious fish and shellfish and crustaceans. Pretty soon the only thing served at Red Lobster will be fried jellyfish.
Though there are glimmers of truth to all those claims, they’re certainly exaggerated:
Even if all those claims were totally on the level, we’re faced with a grand overarching truth: You have to eat something. What, are you gonna eat vegan meat patties instead of cod, salmon, sardines, and oysters? Drink Soylent? Go vegan? Go Breatharian?
Of course not. You need to eat seafood. You know you should.
But isn’t it too expensive?
For one thing, I already mentioned that safe farmed fish exists. Farmed salmon probably isn’t as bad as we’ve been led to believe (or assume), as long as you watch out for the egregious ones. U.S.-farmed trout, barramundi, and catfish show up with very low toxin levels and good nutrient profiles. And farmed bivalves like oysters, clams, and mussels are raised like they’re wild. There’s basically no difference between a farmed oyster and a wild oyster. They both live out in the ocean attached to rocks, munching on what the sea provides.
Two, wild seafood isn’t always expensive.
Restaurant supply shops, Walmart, and other large stores often have frozen wild salmon, cod, and other wild fish for cheap, about $5-6 per pound.
At Costco, you can get wild caught salmon (at least on the West coast) in season for $5-6 pound. You might have to buy it whole, though (recipe down below). They also have other types of wild fish for good prices.
Canned seafood is a viable option.
First, evolutionary precedent, which I already discussed. It’s folly to ignore the long history of humans eating seafood. It’s higher folly to ignore the importance of seafood in human brain evolution. Wherever they have access, people eat seafood.
Second, the benefits are well-established. Even if the links to better health are purely correlational (and they’re not, since we have controlled trials listed above), seafood looks great on paper: bioavailable protein, high levels of essential nutrients, the best source of long chained omega-3 fatty acids.
Third, seafood is a reliable source of important micronutrients that may be lacking on a terrestrial Primal, keto, or carnivore diet. Selenium, magnesium, folate, astaxanthin, and vitamin E can be tough to get if you’re just eating steaks and ground beef.
A recent study on the ketogenic Mediterranean diet had great results feeding its participants over two pounds of fish per day. Two. Pounds. Mostly salmon, sardines, and mackerel, which are fatty omega-3 rich fish very low in contaminants.
But what about those who say they’re meat eaters, turf people who claim grass-fed beef and pastured pork is enough for them? Fish is meat. Fish are animals. You’re seriously limiting your options—and selling your ancestors short—by willfully avoiding seafood. And you’re probably missing out on some important nutrients. Like iodine, for example, which doesn’t show up in the standard nutritional databases but is incredibly important for brain and thyroid health and almost certainly appears most abundantly in seafood.
Okay, so should I just throw in some salmon and be on my way?
Salmon is a great start, but there’s way more fish (and bivalves, crustaceans, and cephalopods) in the sea.
Can’t I just take fish oil? As a fish oil purveyor, I wish I could say that fish oil is enough. It offers incredible benefits not to be dismissed, but it’s not equivalent to food either. The fact is, I do both. Seafood contains a ton more than just the omega-3s. Just check it out….
Although I didn’t mention it, every single sea creature you can eat is a very good source of highly bioavailable protein and, usually, creatine.
And some studies even suggest that fish proteins themselves offer unique benefits.
Most of the research is in animals, but it’s compelling and another good—if speculative—reason to include fish in your diet.
Keeping in mind the contamination in certain varieties, eat much as you can afford/tolerate. It’s hard to eat too much seafood. In my experience, there seems to be a built-in regulatory mechanism that reduces the palatability of seafood at a certain level of consumption. A big slab of wild sockeye salmon is fantastic, but I can’t eat pounds of it like I can with a grass-fed ribeye.
You can also use omega-3:omega-6 ratio as an indicator. Run the numbers on the seafood you’re eating and aim for a 1:1 or 1:2 ratio and you should be golden.
In my opinion, leaner fish has no upper limit. Eat as you desire.
Keep in mind that the keto Mediterranean diet study I recently discussed gave over 2 pounds of fish to participants every day, and they had great results. Two. Pounds. Mostly salmon, sardines, and mackerel, which are fatty omega-3 rich fish very low in contaminants. After 12 weeks of that:
As always, pay attention to how you feel. Eat and observe. Make it an official N=1 experiment and look for the feedback it provides.
Okay, but how do you eat it? How do you prepare it?
Admittedly, there’s a lot less room for error with seafood. It goes bad more quickly, cooks faster, and simply isn’t as forgiving. We’ve all had the experience of buying some salmon fresh from the butcher, keeping it in your fridge a half day too long because we weren’t sure how to prepare it, and having to throw it out. That’s the worst.
I’m not a big “recipe” guy (I have people who help me parse out my creations into legible formats for blog posts and cookbooks). I like to improvise. A dish here, a dash there. So, I’m just going to give a freeform account of how I eat fish, shellfish, and other seafood. If you need clarification on something, feel free to ask in the comment board.
I like doing a kind of pseudo-ceviche using any high quality lean fish—halibut’s great—marinated in Primal Kitchen® Greek Dressing & Marinade with a few splashes of tamari or soy sauce and some diced fresno chile. Let it sit for 5-10 minutes, then plow into it. Really good, even though if you tried to serve this in Peru they’d probably arrest you.
I always have canned sardines from Wild Planet in my pantry. A favorite quick (and keto-friendly) meal is to do a can or two of sardines mashed up with an avocado and a tablespoon or two of Greek Goddess dressing.
If I’m doing salmon, I’ll sometimes marinate the fish in the Primal Kitchen No-Soy Teriyaki.
Another great way to cook fish is in a curry. Sear the fish, making sure to get crispy skin if it’s on. Set aside. In the same pan without washing or draining, heat up some garlic, ginger, chili peppers (if you like it hot), and onions (or shallots), adding more fat if you need it. Salt. When they’ve softened, add the curry powder or paste. Cook for a minute or so. Then add some bone broth and coconut milk. Reduce until you’ve reached the texture you desire. I’ll keep gelatin powder on hand to whisk in if it doesn’t have enough body. At the last moment, add the fish back in and toss to coat.
Scallops? Either raw at a good sushi joint, preferably separated by thinly sliced lemon, or seared in butter followed by a pan reduction with white wine and butter. By the way, for those who are interested, Butcher Box has some killer scallops now (it’s literally the last day to grab the deal—apologies to anyone reading this tomorrow.) And full disclosure—I’ve always been a proud affiliate. They do things right there.
Clam chowder is still the best way to eat clams, roasted on an open fire on the beach with a little sand still in there. Maybe it’s just the New England in me.
Anytime I’m out at a decent restaurant I trust with oysters on the menu, I order them. At least a half dozen, raw. I also like the canned smoked oysters from Crown Prince.
Mussels I like the classic way: cooked in butter, white wine, and garlic. Only modification I make is after the mussels have cooked, I remove them from the pan, sprinkle in some gelatin powder, and reduce down to make a viscous sauce.
Cod or other similar lean white fishes are best in lots of butter and garlic, followed by a squeeze of lemon.
Whole salmon? Clean, gut, and scale. If you can, keep the liver. It’s delicious. Salt and pepper the interior and exterior of the salmon. Cut some deep vertical slashes in the outside, on both sides. Stuff shallots, garlic, and lemon slices into the interior and inside the slashes. Coat with avocado oil, then grill over indirect heat with the cover on until skin is crispy and flesh is lightly pink and flaky, or bake at 375 for 30-40 minutes.
If I’m ever cooking a cephalopod, it’s all about the Instant Pot. Throw some bone broth, lemon juice, and olive oil in the pot with the squid or octopus and cook on manual for 15-20 minutes. If you like, you can take it out, allow it to cool, then grill it over coals or open flame. Save the broth.
Whenever I cook fish, I use either monounsaturated fats (as found in avocado oil and olive oil) or saturated fats (as found in butter and coconut oil). Both types of fats enhance absorption of omega-3 fatty acids, whereas omega-6 fats inhibit it. Both omega-3 and omega-6 compete for the same absorption pathway.
When applicable (as in curry), I also use turmeric to cook my fish. Turmeric and its curcumin enhances absorption of omega-3s, specifically increasing DHA levels in the brain.
I know seafood is intimidating for some people. They don’t like the “fishiness.” They don’t know how to cook it. It’s “too expensive.” It goes bad too quickly. Hopefully, after today you feel a bit better about cooking and eating seafood. Hopefully, you feel equipped and empowered to incorporate some salmon, cod, trout, oysters, and other marine animals into your diet.
Take care, everyone, and please leave your favorite ways to eat seafood down below. How much seafood do you eat? What’s your go-to recipe? What underrated sea animal do you covet but others do not?
Thanks for reading!
The post The Definitive Guide To Fish: Why and How To Eat It appeared first on Mark’s Daily Apple.
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Acupressure therapy is sometimes called pressure acupuncture and has been used for thousands of years in traditional Chinese medicine. This simple, yet effective technique involves putting pressure on points that sit on meridians in the body. This, in turn, promotes relaxation and is said to help remedy a variety of conditions. The therapy is based […]
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The rowing machine looks simple and less intimidating than others—a machine anyone can use—and it is.
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For today’s edition of Dear Mark, I’m answering questions from last week’s olive oil post. First, is there a way to identify real olive oil and distinguish it from fraudulent olive oil? Second, should EVOO be used when grilling food? Third, how can we know if our canned seafood is packed in real, actual olive oil and not some industrial seed swill? Fourth, is algae oil worth eating? And fifth, what about just eating whole olives? Finally, why not just eat beef fat, which is also relatively high in MUFA?
Let’s go:
I’ve read that some “olive oil” has canola or other oils mixed in, fraudulently. Is that still an issue, and is there any way to be sure (reliable brands or sources) that what you are buying is pure and authentic?
It’s still an issue.
It all started after a raid by Italian police discovered that many olive oil producers were adding chlorophyll to sunflower and soybean oil and passing it off as EVOO. Later, UC Davis conducted a study on popular brands of imported EVOO, finding that about 70% were adulterated with seed oils. Other studies have found similar results.
Find a brand you trust. Research a maker, whether it’s a local market or a specialty brand you find at the store.
There’s this master list of olive oils certified by the North American Olive Oil Association for quality and authenticity. Many are commonly available in grocery stores.
I like it drizzled over cottage cheese for lunch or brunch, topped with cracked pepper, yum!
Finally someone agrees! This is indeed the best way to consume cottage cheese, for those who don’t know. Use at least a teaspoon of pepper, as much as you can handle.
I typically use an EVOO spray on meats before searing on the grill. Could this be harmful with the flame on high?
I wouldn’t recommend EVOO for high heat or direct flame. Personally, I use an oil made for high heat cooking in that kind of situation.
Mark,
How can one be assured that they’re packed in genuine EVOO? Is there some source/website that lists those that have been tested and verified? Call me a skeptic. If I’m Crown Prince, King Oscar, Starkist, or whoever, I’m buying massive quantities of olive oil for my fish packing operation. And the cheaper price gets my business. I’m not sending samples off to a lab to test if it’s authentic EVOO.
Good question. I can’t attest to any particular brand. It’s possible some adulterated oil could slip in, and I was unable to find any mention of it in the online literature.
If you’re concerned, drain the oil. Even if a half gram of omega-6 PUFA were to slip by, the actual fish in the can is rich enough in omega-3s that I wouldn’t worry.
For what it’s worth, I doubt something like Wild Planet sardines (what I generally buy) uses fake olive oil. Unless I’m including it specifically for a recipe, I usually pour the oil into a bowl for my dog to eat, since it’s good for her, too. (You can imagine how much she enjoys it….) Her fur shows the benefit as well.
Terrific info, thank you!
Can you do the same breakdown and analysis of algae oil? Please. I’m using ‘thrive’ brand. Thanks!
Algae oil is a good source of long chain omega-3s and has been shown to improve omega-3:omega-6 ratio in people and animals, a strong indication it “works.” Algae represents the “source” of DHA for most of the seafood we eat, in fact. Great way for vegans and vegetarians to get them.
Don’t use it for cooking. Omega-3 fats are very fragile in the presence of heat, unless protected by the
To what extent do you get the same benefits from just eating olives? I’m usually more inclined to do that… wondering if there’s any research on the health benefits?
Yep, olives are great. Love them. There isn’t really any research into olive consumption, and you’d have to get about two dozen olives to get a tablespoon worth of EVOO, but they’re bound to be good for you. Just account for the sodium intake.
Every time I see these claims about EVVO, I think:
1. EVOO is rich in MUFAs; so is BEEF FAT.
2. BEEF FAT is rich in SFAs; so is EVOO.
3. EVOO is rich in polyphenols. Does polyphenols show some improvement in healthspan and longevity in humans in a prospective study?
4. EVOO is a liquid fat. There are some studies showing that liquid fats increases intestinal permeability.
OBS.: yes, I´m doing carnivore.
1. Agreed. Beef fat is rich in MUFAs, just like EVOO.
2. Beef fat is rich in SFA, but it’s a particular type of SFA (stearic acid) that turns into MUFA in the body. EVOO isn’t really rich in SFA, though it’s rich in the MUFA that stearic acid becomes.
3. Plant phytonutrients actually do have consistent inverse associations with mortality in humans. More phytonutrients, longer lifespan. However, this isn’t measuring cause and effect. It’s very possible that people who eat more polyphenols also do other types of healthy behaviors, like exercise regularly and avoid smoking, that definitely improve longevity.
4. If anything, MUFAs (the primary fat in liquid EVOO) along with omega-3s are protective against intestinal permeability. And let’s not forget that less intestinal permeability isn’t necessarily a good thing. Increased intestinal permeability can be physiological, or it can be pathogenic.
I get the carnivore thing. I’m not against it. Beef fat is great, too. But the evidence in favor of EVOO is quite robust. Definitely robust enough for my taste.
Thanks for reading, writing, and asking, everyone. Take care and be sure to comment down below if you have any more questions!
References:
Kim Y, Je Y. Flavonoid intake and mortality from cardiovascular disease and all causes: A meta-analysis of prospective cohort studies. Clin Nutr ESPEN. 2017;20:68-77.
Cândido FG, Valente FX, Grze?kowiak ?M, Moreira APB, Rocha DMUP, Alfenas RCG. Impact of dietary fat on gut microbiota and low-grade systemic inflammation: mechanisms and clinical implications on obesity. Int J Food Sci Nutr. 2018;69(2):125-143.
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Before I get into what tempo is good for, let’s talk about reading tempo.
“What does @3131 mean?”
Before I explain that, you need to understand the difference between the concentric and eccentric portion of a movement.
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On mornings when a bowl of oatmeal is what your body craves, this hearty and comforting Primal breakfast cereal is exactly what you need. Coconut flakes, almonds, pecans, and the milk of your choice are blended into a creamy, oatmeal-like cereal and topped with fresh berries.
Make Primal oatmeal in the morning or the night before. Serve it hot or cold. Personalize your bowl by using different types of nuts and non-dairy milks, sweetening with pure maple syrup or yacon syrup instead of a Medjool date, and adding more flavor and nutrients with add-ins like butter, cinnamon or chia seeds. However you do it, “oatmeal” doesn’t get any tastier than this.
Serving: 1 larger serving
Time in the Kitchen: 5 minutes (plus, time to soak the nuts, if desired)
Ingredients:
Optional Add-ins:
Instructions:
In a high-powered blender, chop the coconut flakes and nuts until finely ground.
Add the milk, date (if desired) and a pinch of salt. Blend until thick and smooth.
Pour into serving bowls. Add more of your favorite milk, if desired, plus additional add-ins. Serve hot or cold.
Nutritional Information (with date, without toppings):
The post Primal + Keto Cooking Made Easy: Primal Oatmeal appeared first on Mark’s Daily Apple.
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