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The Njoie (pronounced enjoy) Nforce massage gun is a lightweight percussion massage gun that uses short duration staccato bursts of gentle hammering to get into your soft tissue. Does it help recovery? I couldn’t say objectively, but it does feel good and it is relaxing. And that may be all it needs to be.
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This is the ultimate cold weather soup. Inspired by my mother in law’s delicious turmeric chicken soup, this ginger turmeric chicken soup recipe makes frequent appearances in our rotation all winter long. It’s easy to make, and you’ll usually have most of the ingredients you need on hand – just pick up a couple turmeric roots on your next grocery trip that you can have ready for when the mood strikes.
As with traditional chicken soup recipes, you first make the broth with a whole chicken and aromatics. Then, the fun begins, and you can then add color, texture, and lots of flavor to your soup with grated veggies.
This is my go-to soup when I’m feeling stuffy or under the weather. There’s nothing like a steamy, rich broth with ginger to make me feel clear again.
People have used ingredients like ginger and turmeric in teas, extracts, in culinary applications, and in capsules for a wide variety of purposes.
A lot of people regularly incorporate ginger for its potential health benefits. Ginger has been used all over the world for centuries for a range of ails including nausea, inflammation, pain, and for its antioxidant properties.1 While we can’t confirm whether it will make a difference in for you, we think it adds a warming brightness and is worth including in a steaming bowl of chicken soup.
We have a lot of information here on Mark’s Daily Apple on turmeric. People reach for turmeric when they have issues with joint pain, digestive upset, fever, respiratory issues, and more. What works for some people may not work for others, but it still adds vibrant color and an earthy depth to this chicken soup recipe.
Here’s how to make it.
For the chicken and broth:
For the soup:
Place your whole chicken in a large stock pot. Fill the pot with water until the chicken is fully submerged, which for our pot was about 14-16 cups.
Cut the carrots and celery in 2-3 pieces.
Cut the turmeric, ginger and onion into chunks and smash the garlic.
Add the carrots, celery, onion, turmeric, ginger, garlic, peppercorns and salt to the pot.
Heat over medium high heat to bring the liquid to a boil. Once the liquid comes to a boil, you can gently skim off any scum that floats to the surface.
When the liquid is maintaining a healthy simmer, cover the pot and allow the chicken to simmer for about an hour.
After this time, flip the chicken over and then recover the pot. Simmer for an additional 45-60 minutes, or until the chicken easily comes apart when you pull it out of the pot using tongs.
Remove all of the chicken from the pot with tongs. Carefully strain the broth and remove the aromatics and veggies.
Allow the chicken to cool slightly and pick all of the chicken off of the bones.
Use a box grater to grate your veggies.
In the empty pot, melt the butter over medium heat. Once melted and bubbly, add your grated onion, celery and carrots. Stir with a spoon and saute for 2-3 minutes, or until they’re soft.
Add your zucchini and sweet potatoes and continue stirring until soft. Add your broth back to the pot and bring up to a simmer. Add the shredded chicken and grated turmeric. Season with salt to taste.
Once the soup comes up to a boil, allow it to simmer for 5-10 minutes.
Remove the soup from the heat and stir in the chopped cilantro. Ladle the soup into bowls and top with more cilantro and fresh lemon juice, if desired.
Prep Time: 15 minutes Cook Time: 2 hours Total Time: 2 hours 15 minutes 
Yield: 16 servings Chicken and vegetable soup flavored with vibrant ginger and bright, earthy turmeric. It’s the perfect, hearty soup for those cold-weather days.
For the chicken and broth:
3.5–4 lb. whole chicken
3 carrots
3 stalks celery
1/4–1/2 onion
3 knobs peeled turmeric
2–3 inch piece of peeled ginger
2 cloves garlic
handful of peppercorns
1 tsp. salt
14–16 cups of water (may be more or less depending on your pot size)
For the soup:
5 tbsp. butter
1/2 cup grated onion
1.5 cups grated celery
2 cups grated carrots
3 cups grated zucchini
1.5 cups grated japanese sweet potato (or regular potato)
1–2 knobs of turmeric, peeled and grated
1/2 cup cilantro
salt
lemon juice
Place your whole chicken in a large stock pot. Fill the pot with water until the chicken is fully submerged, which for our pot was about 14-16 cups. Cut the carrots and celery in 2-3 pieces.
Cut the turmeric, ginger and onion into chunks and smash the garlic. Add the carrots, celery, onion, turmeric, ginger, garlic, peppercorns and salt to the pot.
Heat over medium high heat to bring the liquid to a boil. Once the liquid comes to a boil, you can gently skim off any scum that floats to the surface.
When the liquid is maintaining a healthy simmer, cover the pot and allow the chicken to simmer for about an hour.
After this time, flip the chicken over and then recover the pot. Simmer for an additional 45-60 minutes, or until the chicken easily comes apart when you pull it out of the pot using tongs. Remove all of the chicken from the pot with tongs. Carefully strain the broth and remove the aromatics and veggies.
Allow the chicken to cool slightly and pick all of the chicken off of the bones.
Use a box grater to grate your veggies. In the empty pot, melt the butter over medium heat. Once melted and bubbly, add your grated onion, celery and carrots. Stir with a spoon and saute for 2-3 minutes, or until they’re soft. Add your zucchini and sweet potatoes and continue stirring until soft. Add your broth back to the pot and bring up to a simmer. Add the shredded chicken and grated turmeric. Season with salt to taste. Once the soup comes up to a boil, allow it to simmer for 5-10 minutes. Remove the soup from the heat and stir in the chopped cilantro. Ladle the soup into bowls and top with more cilantro and fresh lemon juice, if desired.
When grating the onions, celery, carrots, zucchini and potatoes, use the large holes on your box grater. When grating the turmeric, use a microplane or the tiny grating section on a box grater.
For a richer soup, don’t bother straining the chicken fat that accumulates on the top of the soup. You could also add more butter to the pot when sautéing your veggies. If you don’t like cilantro, you can use parsley or dill instead.
You can use a pressure cooker or Instant Pot instead of preparing the broth on the stovetop, but I found that the Instant Pot just isn’t large enough to fit the amount of broth, chicken and veggies I wanted to add to the pot and so prefer to use a large stock pot.
This is a BIG pot of soup so it will make plenty to feed a family and have leftovers to boot. It also freezes well for quick lunches later!
Category: Lunch, Dinner
Method: Stovetop, Instant PotKeywords: chicken soup, ginger soup, ginger, turmeric, soup
The post Ginger Turmeric Chicken Soup Recipe appeared first on Mark’s Daily Apple.
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Research of the WeekLower LDL, higher diabetes risk.
Vitamin D appears effective against Covid deaths.
Host selenium deficiency not only leaves you open to infections, it promotes the mutation of benign viruses into pathogenic ones.
Researchers were able to have conversations with dreamers during REM sleep.
“One hectare of a milpa comprising maize, common beans, and potatoes can provide the annual carbohydrate needs of more than 13 adults, enough protein for nearly 10 adults, and adequate supplies of many vitamins and minerals, according to the study.”
Episode 470: Diane Forster: Host Elle Russ chats with Diane Forster, a world-renowned expert on blasting through mindset blocks.
Episode 471: Dr Josh Axe: Brad Kearns welcomes Dr. Axe to talk about his new book, Ancient Remedies.
Health Coach Radio: Dr. Al Danenberg discusses managing cancer through immune health.
A good reminder that’s always relevant.
Tyler Cowen’s lessons learned working in a supermarket.
This seems unwise.
GMO Neanderthal brains that fit in your pocket.
What do jobless men do all day?
I am not surprised: Breast milk is good for babies (in this case, babies’ gut barrier function).
Interesting finding: The average person has between 2-4 passions.
Do you agree?: “Work on things that aren’t prestigious” as career advice.
Another take on vitamin D: From Scott Alexander.
Fascinating paper: Discussing the evolutionary and cultural changes resulting when humans had to start hunting and processing smaller game.
Should “rich countries” switch entirely to lab-grown meat?
One year ago (Feb 12 – Feb 18)
“I do the same workout every day. A 4 mile hike in the woods. Then over the course of the day,. 3 sets of pushups, pull-ups, bodyweight squats and lunges. I sleep better this way. Two hard workouts per week always gave me insomnia.”
-Sounds ideal, Peter.
The post Weekly Link Love — Edition 118 appeared first on Mark’s Daily Apple.
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Where are my high achievers at? These are the folks that constantly knock their goals out of the park and make it look easy, whether they’re training for a marathon, dialing in their diet, or Marie Kondo-ing their house. They’re the ones who get the promotions, the bigger bank accounts, the smaller pant sizes…
We live in a culture that celebrates busy-ness. I’ve seen it manifest in my clients (they typically come to me in the post-crush-my-goals stage, once their nervous system is toast) but also in my personal life.1
As a curriculum director, health coach, fitness instructor, and small business owner, I’m indeed a high achiever, to the point of it being a real problem. I am physically uncomfortable in the presence of low productivity or what I often perceive in myself as “laziness”. I don’t settle for mediocre outcomes either. I will torment myself to produce nothing short of perfection, to the detriment of my mental, emotional, physical, and spiritual health.
I wasn’t always this way. And there’s a good chance you weren’t either. Being a high achiever often goes hand-in-hand with people pleasing and perfectionism – all things you likely picked up as a kid.2 You might have been rewarded for straight A’s or gotten kudos after a game-winning goal. Maybe you had a parent or caregiver that was never satisfied or emotionally distant (which you mistook as unsatisfied). Or perhaps you learned that by achieving more, you managed to secure the love, safety, and acceptance of your family or caregivers.
In these situations, your self-worth becomes tied to your performance, meaning you’re only “good enough” if and when you’ve accomplished something exceptional. And even then, your inner critic probably doubts that it’s enough.
What we’re really talking about here is fear. Fear that you need to continue excelling, producing, winning, and succeeding in order to not be rejected or lose the approval of others.3 It’s sort of a security blanket to make sure you’re safe and accepted, even if it’s only a temporary feeling.
That’s just one of the reasons it’s so exhausting to be a high-achiever. You’re always striving to do better for fear of decreasing your self-worth, constantly operating at 110 percent. The problem is, this amount of chronic stress takes a huge toll on the body and eventually leads to some sort of physical, emotional, or mental breakdown.4 Keep in mind this isn’t true for everyone. But for a lot of us, especially those of us with perfectionist tendencies, it’s quite accurate.
Research continues to prove that burnout is real – and that it’s more significant among high achievers and perfectionists.5 Recently classified as an official medical diagnosis by the World Health Organization, there are three indicators of burnout including:6
Not only that, evidence shows that burnout leads to dysregulation of the body’s hypothalamic-pituitary-adrenal (HPA) axis — if this is you, you’ve probably already noticed the signs.7 Under normal conditions, when we perceive a threat or feel stress, cortisol (also known as the stress hormone) is released into the body. Once the stressor passes, cortisol levels go back to normal. But when stress becomes chronic and cortisol stays high, the body eventually compensates by downshifting cortisol production to abnormally low levels.
In this study led by the Netherlands’ Bart Oosterhold, researchers further investigated the relationship between HPA axis functioning and burnout symptoms.8 They looked at two groups of participants: one with a formal clinical diagnosis of burnout and one with symptoms but no formal diagnosis. Researchers analyzed saliva samples of all the participants and found that both groups had significantly lower morning cortisol levels compared with a group of healthy control subjects.
Why does this matter? Because low chronically cortisol levels can lead to cardiovascular disease, fatigue, muscle weakness, digestive issues, and the inability to “crush it” even if you wanted to.9
I wholeheartedly believe you can achieve all of your health goals without creating more health challenges along the way. The key is to make your high achiever tendencies work for you, instead of against you. I do it by following a philosophy I call Hustle Just Enough. And you can too with these five strategies.
Chronic crushing it often leads to a crash — one that can take years to recover from. So instead of pushing more, doing more, and forcing every aspect of your life, use these strategies to learn to adopt a hustle-just-enough mentality. And if you need help, don’t hesitate to reach out to PHCI’s health coaches for one-on-one support.
Are you a high achiever? Tell me what you do to avoid burnout.
References
The post The Curse of Being a High Achiever appeared first on Mark’s Daily Apple.
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If you ask the average person on the street to list “Primal emotions,” anger will be one of the first examples they offer. You understand why: It’s raw. It’s overpowering. It feels like it comes from deep down below, from somewhere instinctual. To most people, anger is the realest emotion of all because it’s so sure of itself. There’s no mistaking anger.
Though anger has a negative connotation these days, it’s there for a reason. All emotions have a purpose. If they didn’t, emotions as a physiological category wouldn’t have arisen and survived millions of years of evolution. An emotion is an adaptation to an environmental condition. Anger exists because it promotes—or promoted—a survival advantage. Those animals who felt something approximating anger outcompeted those who didn’t. That’s what it comes down to.
On the surface, anger is a self-protective adaptation. By showing anger, we display a capacity for aggressive action to those who would threaten us or our tribe—and most socially astute, reasonable people (and even many animal predators) will retreat in the majority of situations. Anger, in this way, is part of the “checks and balances” system inherent to our social contracts. It gives the other party pause to consider whether it’s really worth the trouble to encroach.
But like other emotions, anger is also an internal messenger. When we feel the rush of anger overtake us, that’s an internal signal that a line has been crossed. Maybe someone has threatened or harmed a loved one. Perhaps you’ve become aware of an injustice. And when a line has been crossed, anger is your signal to act: to defend yourself, your family, your integrity, your home, or your ideals.
Unfortunately, the line isn’t always worth defending. Sometimes we mess up and feel angry over something silly. A line has been crossed, but it was a ridiculous line that doesn’t objectively deserve the response. That’s what we need to figure out and manage: why are we angry and what can we do about it?
You certainly can’t just ignore it. The visceral energy of anger is remarkably durable. Because it’s a fact. It exists. It will come up. Lines will be breached. Most of us no longer live in the same ancestral environment where raw unfiltered anger makes obvious sense, but arise it will all the same. We kid ourselves if we think we’re immune to its inherent human force. How can we keep it reined in enough to not thwart our own well-being or run afoul of the law? How can we control or manage it—even channel it? In short, how can we have and express well-deserved anger without getting burned by it?
This isn’t about leaving society. It’s simply about being cognizant of what you’re feeling and how those feelings unfold in you. To do this, we learn to stop identifying with our feelings and come to observe them instead. Mindfulness practices can be essential here. And it doesn’t have to be as involved as an hour long meditation. Alternatives exist. The “count to ten and breathe deeply” stuff you tell kids trying to handle their anger works on adults, too.
Use the awareness to feel yourself become flushed in the face. Notice the blood retreat from your extremities. Sense the emotional force rising in our abdomens or pulsating in your forehead. Then breathe into those sensations, disarming each before they take off into uncontrolled rage. With practice, we can nip anger (when we deem it unproductive) in the bud by not trying to manipulate ourselves emotionally but by putting our full focus on physical “symptoms” and addressing those.
Taking a step back in the heat of the moment—or better yet before the anger actually erupts—to objectively assess the merits of your anger can make a big difference. Long commute? Sure, that’s annoying, but is it worth it to get angry? Who is it helping? What adaptive effect is the anger producing? Remember: anger is suppose to be beneficial. It’s supposed to trigger positive results, actions.
Follow the thread of your anger to determine who or what you’re really angry about. If you’re angry at your long commute, are you angry at the traffic? The other drivers? Your boss? Probably not. Maybe you’re actually angry at yourself for getting yourself into this position. See? Now we’re getting somewhere.
Or maybe you’re angry at something you saw on the news. Some politician said something, and now your day is ruined. What’s that about? What the hell are you doing to yourself? How can you avoid this kind of anger in the future? Politicians are always going to say and do infuriating stuff. What if—stay with me now—you stopped listening?
Fortify your line.
Remember how anger is an emotional reaction to a perceived breach of your line?
Our lines are porous these days. Whereas most ancient humans did meaningful work, had plenty of leisure time, slept when it got dark, ate whole natural foods, and knew nothing of what transpired the next village over, the standard baseline setting for the modern human is tons of chronic stress, not enough sleep, poor diets, too much news consumption, unfulfilling jobs, and a disrupted, discordant way of life. In many ways, our lives are harder and we are more susceptible to anger than ever before. We know more things and thus have more to be angry about, and when we get angry we are less equipped to deal with it.
Your family being threatened is one thing. That always deserves anger. There’s no getting around that. But if you find yourself blowing up over silly things on a regular basis, or everything, you need to fortify your line. Keeping your micronutrient intake up, getting regular physical activity, sleeping enough, managing your stress, taking care of business in general, limiting your news intake, finding a higher purpose or power toward which to strive—these are the baseline anti-anger interventions.
Find healthy outlets for aggression.
Modern life can keep us peaceful—or subdued, depending on how you look at it. Some folks do well with this, while others just don’t. Your quick temper might be a sign you’re not getting your thrills from the physical risk and adventure you inherently crave. It’s not wrong to feel aggression, but it should be directed in a healthy direction. Instead of picking fights with strangers in the parking lot, try martial arts, boxing lessons, or competitive sports.
Anger is energy, unfulfilled. Directionless energy that has to go somewhere, has to express itself. If there are things in your life you aren’t taking care of, that frustration can explode outward as anger—often in response to something otherwise inconsequential or minor. Direct the simmering energy within toward a productive outlet.
Thanks for reading, everyone. How have you learned to manage your anger? What role does it play in how you operate day to day?
The post How to Manage Unproductive Anger appeared first on Mark’s Daily Apple.
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Dear Mark,
A friend of mine just found out that I’ve been eating a keto diet for the past few months, and they told me I should stop right away and get my selenium levels checked. They said I could be at risk of a heart attack because of keto. Now I’m freaking out a bit. Help?
Don’t freak out. Let’s look at the evidence.
Selenium is an essential trace element that we get from our diets. Enzymes called selenoproteins play a variety of important roles throughout the body. Notably, selenoproteins in the thyroid gland facilitate the conversion of T4 to T3.1 Selenoproteins require adequate selenium intake.
Selenium deficiencies can be very serious. Selenoproteins act as antioxidants. Without enough selenium—or really, selenoproteins—to offer protection, heart muscle cells can sustain free radical damage.2 This is the case with Keshan disease, a potentially fatal cardiomyopathy (disease of the heart muscle). Keshan is a region in China where the soil is depleted of selenium. As a result, residents were suffering high rates of heart disease before a supplementation program was introduced. Selenium deficiencies can also lead to male infertility because a selenoprotein known as GPx4 protects spermatozoa from oxidative stress.3
However, your friend might want to know that aside from severe deficiencies, the jury is still out on the role of selenium in cardiovascular disease. Some, but not all, observational studies have found that low selenium is a risk factor for cardiovascular disease.4 5 Others have found that high selenium may also be a problem.6 Selenium supplementation doesn’t appear to prevent heart disease, but clinical trials have mostly been carried out in adult males who already get enough selenium from their diets.7
In any case, selenium deficiencies are rare except in certain parts of the world where the soil is significantly depleted. Most adults in the U.S. get at least twice the recommended daily intake.8 So already, your friend’s basic premise seems shaky, but let’s do our due diligence here and ask whether following a keto diet puts you at greater risk.
Yes, specifically among children who were prescribed a therapeutic ketogenic diet to treat intractable epilepsy.
As of 2020, there were at least 66 documented cases of selenium deficiency among children on a therapeutic ketogenic diet.9 Three deaths were attributed to cardiomyopathies associated with low selenium.10 11 A fourth child died after experiencing QT prolongation (abnormal heartbeat, essentially). However, QT prolongation can be triggered by acidosis,12 so selenium might not have been the culprit here.
It’s unclear exactly how prevalent selenium deficiency is among pediatric epilepsy patients on keto. One study of 110 kids found that nearly half of them had low selenium. None of them showed evidence of cardiomyopathies as a result.13 Another study followed 91 children who were following a variant of the keto diet and receiving vitamin and mineral supplementation, including selenium, for 12 months.14 Selenium levels decreased over time, with some kids falling under the recommended range by the end.
So it’s clear that selenium deficiency is a risk for these kids. However, the current medical opinion is that nutrient deficiencies can be managed with proper monitoring and supplementation and, moreover, the risk of serious adverse events is small.
I haven’t seen any evidence that selenium deficiency is a concern among healthy adults following ketogenic diets, much less heart problems as a result.
Here’s the deal: it’s incredibly easy to get selenium in your diet, keto or otherwise. The RDA for selenium is 55 µg per day. Here is just a sampling of the selenium content of common foods:
You can see that most keto dieters will exceed the RDA without even trying. If you’re concerned, eat a Brazil nut. Yep, just one. A single Brazil nut packs 90.6 µg of selenium.
It boils down to the specific type of keto diet they are prescribed. All the kids in the aforementioned studies were following a therapeutic ketogenic diet designed for intractable epilepsy. This diet is wildly different from a Primal keto diet, and this is the crux of the matter.
Therapeutic keto diets usually follow a 4:1 ratio, meaning that for every four grams of fat, the child gets 1 gram of carbohydrate and protein combined. In other words, they have to restrict carbs and protein enough so that together they only comprise 20 percent of their food intake. In fact, the goal is to eat the bare minimum of protein necessary, in order to drive ketone levels as high as possible. As you can imagine, this makes the diet difficult to follow. It also increases the risk of nutrient deficiencies and associated health problems. (Hence the increasing interest in “modified Atkins” diets, which might be just as effective using 2:1 or even 1:1 ratio that allows for more protein.)
The keto diet an average person follows for health, weight-loss, or longevity purposes is probably nowhere near as strict a therapeutic 4:1 diet, nor should it be. The version of keto I recommend in The Keto Reset Diet and Keto for Life contains plenty of protein and embraces a colorful variety of plant foods to cover your nutritional bases.
All in all, this isn’t something I’m worried about. Any version of a Primal keto diet that includes meat will contain plenty of selenium. To ease your mind, you can always ask your doc for a selenium test, but that seems like overkill in my book.
One last note: as with any vitamin or mineral, it’s possible to get too much selenium. Don’t go eating a cup of Brazil nuts per day because your friend has you worried. Just eat your regular, balanced diet, and you should be good to go.
The post Dear Mark: Keto and Selenium Deficiencies – Something to Fear? appeared first on Mark’s Daily Apple.
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With gyms closed for the foreseeable future, now is the perfect time to expand your home workout. This simple, relatively inexpensive DIY parallettes project sets you up for a wide variety of dip bar exercises. Learn how to make your own parallettes with instructions, a materials list and a follow-along video with Primal Health Coach Brian. This post also includes a breakdown of a dip bar workout for beginners to get you started.
Parallettes or planche bars can support an impressive range of exercises, ranging from beginner to advanced. Sometimes these bars are referred to as pushup bars or calisthenics dip bars, however, those tend to be a bit longer and lower to the ground. Though often associated with gymnasts, parallettes can be invaluable tool for expanding anyone’s range of bodyweight exercises.
Purchasing parallettes at the equipment store can be pricey – with some options costing up to a whooping $100 a piece (and you’ll want two).
Reaping the benefits of parallettes exercises doesn’t have to break the bank. Skip the big spending and head to any hardware or home improvement store to make your own parallettes. The materials cost roughly $20-$30, and building doesn’t require any special tools. These durable and inexpensive parallettes can be made entirely from PVC pipes in just a few minutes.
Most hardware stores will be willing to cut the PVC pipes for you to your exact dimensions. Be sure to have these lengths on hand before heading to the store.
In addition to the fittings, all you need to buy is one 10ft 1 1/2 inch PVC pipe. Have them cut into the following measurements:
Tip: Go when it’s not busy to for the best chance of someone being available to cut them for you.
After this quick assembly, you’re ready to begin your parallette bars workout.
Parallettes strength training uses your own body instead of weights for a Primal workout. Like any new piece of gym equipment, start with simple exercises to become comfortable before transitioning into more advanced movements. Google or YouTube videos might show the impressive feats achieved with parallette bar exercises, but before testing your limits, follow along with these dip bar exercises for beginners to become more familiar with the bars and test your strength.
Parallette push ups provide a greater range of motion and a deeper stretch in your chest. Keep your back flat and extend fully down, and then all the way back up. Elevate your feet on a well-secured bench for a more advanced take on the parallette push up.
There’s a few approaches to dips.
Place the bars vertically at your sides, with your feet out in front of you, and then proceed to raise up and down while fully extending your arms. You can also place the bars in front and behind you with your feet resting on the bar in front. Your body should make roughly a V-shape on the ground and then lift into an L-shape, parallel to the bars.
Use a workout band to loop your feet behind you, keeping your body parallel to the floor, as you would with a normal plank position. You might find that over time you can remove the band as your strength increases.
To start off this progression, build your core strength by tucking your legs as you lift into a “sitting position” with a parrallete supporting each arm.
You can then continue the progression to supporting your lower legs with a band to achieve the “L shape.” Over time, as core strength builds, you’ll be able to remove the band and move into the “L shape” unassisted.
The post DIY Parallettes: Plus a Dip Bar Workout appeared first on Mark’s Daily Apple.
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When it comes to talking about food and dieting in fitness circles, one of the terms you keep hearing over and over is macronutrients. Its lesser discussed counterpart, micronutrients, are the topic for today.
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If you’re not sure how to express your love for your significant other, your children, close friends, parents, or other special people in your life, chocolate is a safe bet. Chocolate is the universal language of love, and a language that we’re particularly fluent in over here at Mark’s Daily Apple.
We put together six Primal, paleo, and grain-free chocolate recipes that you can enjoy with the special people in your life, with zero guilt.
If you think making chocolate at home is too complicated, you’ll be surprised by how easy this recipe is. Simply melt cacao butter, then whisk in cacao powder, and avocado oil with a little sweetener, and you’ll be in chocolate heaven. What’s really fun about making chocolate at home is experimenting with all sorts of flavors. Nuts, nut butters, coconut flakes and coconut butter, spices, dried fruit … the flavor variations are endless.
This recipe is for purists, though, who like dark chocolate with just a hint of added flavor. In this case, it’s hazelnuts, which pair perfectly with chocolate.
These little fat bombs are the perfect treat and a great way to up the healthy fats in your diet while eating keto. We used Primal Kitchen® Peanut Butter Collagen here, but you can swap it out with vanilla or chocolate varieties. Store these fat bombs in the fridge or freezer to keep them firm. For a more chocolatey fat bomb, melt your favorite super dark or sugar-free chocolate and dip the tops of the chilled fat bombs in them. Dust with more Collagen Fuel and chill before enjoying.
https://www.marksdailyapple.com/paleo-or-keto-fudgy-brownies/
Keto eating should always put nutrients first, but there’s nothing wrong with having treat recipes on hand for when you’re making the conscious choice to enjoy something sweet. This recipe offers it all—whole food, Primal friendly ingredients for whipping up either a Primal brownie batch…or a keto version. You’ll enjoy the rich texture and deep chocolate taste without the typical sugar rush.
Tips: This recipe has a primal option sweetened with dates and a keto option sweetened with a granulated monk fruit sweetener. Feel free to use Swerve in lieu of the monk fruit. These brownies are extra fudgy and taste even better after being refrigerated, so we highly recommend allowing them to cool, cutting them and then placing them in the fridge for a few hours or overnight before enjoying.
Why is this only a recent invention?
You likely have these two ingredients on hand in your kitchen most of the time. Very dark chocolate (90%) has a bitterness akin to coffee that enhances all of the flavors paired with it, and what better flavor spotlight than slightly sweet, salty, smoky bacon? You can guild the lily by adding toasted unsweetened coconut or finely chopped nuts to the chocolate before it sets, but we prefer this as a twosome.
If you’re looking for a dessert worthy of a celebration, look no further. Rich, smooth, and decadent on the inside; crunchy and nutty on the outside. The full effect? Nothing short of fabulous. Enjoy as a “small bite” portion with coffee after dinner, or allow yourself the total indulgence of savoring the full tart.
What we love about this recipe (besides everything) is the customizable flavor. Add espresso powder or a flavored extract like vanilla, orange or peppermint for a bold as well as sweet taste.
These dark chocolate coconut and Brazil nut bars are pretty to look at, easy to make, stay fresh for weeks and are filled with healthy fats, flavanols, and selenium. What more could you possibly want from dessert?
The idea to use a silicone ice cube tray for shaping chocolate comes from this recipe for dark chocolate snack bites. Pouring warm chocolate into a small ice cube tray yields nicely shaped, nicely sized chocolate squares.
The possibilities here are endless. Any type of nut or seed, dried fruit, sea salt, spices like cinnamon or turmeric…they can all be used to embellish the flavor of dark chocolate.
The post 6 Chocolate Recipes to Share with the Ones You Love appeared first on Mark’s Daily Apple.
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