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When it comes to the accretion of new muscle mass, protein intake is one of the primary variables to consider. Common discussions range from how much protein, protein source and bioavailability, refractory periods, and protein distribution.
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I started writing for Breaking Muscle several years back, and I have had an agenda the entire time. In an attempt to get me established as someone with some strength chops, the good folks on the editing team thought it would be a better idea to ease up on the articles centered around the mysterious, esoteric, and unconventional.
“Help them understand you know what you are talking about when it comes to training, and then they will be more willing to listen to some of your more fringe ideas.”
http://www.marksdailyapple.com/
Every chef has a few tricks up their sleeve. Whether it be unexpected ingredient combinations to curious kitchen gadgets, these tiny hacks can make or break your at-home recipes. If you follow a dairy-free or gluten-free diet, creating the perfect consistency without a butter-flour roux in recipes can be challenging to even the most studied cooks. One method to keep in your back pocket is using egg yolks to thicken sauces and soups, and to turn leftover pan liquid into a dreamy flavor infusion.
Once you get the hang of it, using egg yolks as a thickening agent is a relatively simple way to create a deep, rich flavor and texture, plus a little punch of protein. This process requires some finesse: undercooking just makes things messy, and overcooking could lead to an unwanted version of scrambled eggs.
That said, there’s no need to be intimidated. Eggs are cheap enough to experiment with until you get into the swing.
To thicken sauces and prevent an unwanted scramble, it’s crucial that you temper the yolk mixture. Simply put, tempering means you bring the egg yolks slowly up to the temperature of the liquid you’re mixing it with. If the temperature increases too quickly, the proteins in the yolks link up to make scrambled eggs. Here’s how to do it:
If a recipe calls for a roux (flour and egg), you can use the yolk alone: temper egg yolks into a hot dish and whisk briskly.
If you’re cooking greens that produce an excess liquid in the bottom of the pan, you can make an effortless sauce that goes with any green. Here’s how to do it:
To add yolks to gluten-free pasta dishes, scoop out and set aside about a cup or so of pasta water before draining. Make a well in the center of the pot with the pasta, and add in a bit of the water and yolk, and stir, coating the pasta with the mixture as you go. The trick is to keep it moving.
Once your yolk is cooked through, it will act as a glaze to whatever else is in the pan, so use yolks for pasta, meat, veggies, or greens.
The post How to Use Egg Yolks as an Alternative Thickener appeared first on Mark’s Daily Apple.
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So you’re a woman who wants to start strength training?
Well you’ve come to the right place!
We help women just like you grow strong, and today we’ll get you started on your strength training journey.
Here’s what we’ll cover in our strength training guide for women:
After today’s guide, you’ll know exactly how to transform yourself into a superhero!
What makes me so confident? How do I know so much about women growing strong?
Allow me to introduce myself: My name is Staci Ardison.
This is me deadlifting 455 pounds:
I’m currently the Senior Coach here in the Nerd Fitness Coaching Program.
And no, I wasn’t born this strong (that would be strangely awesome). It’s only after discovering a love of strength training that I learned how to handle weight like this.
Obviously, we won’t start you out lifting that much at first. But we will set you up on a path that if you want to, one day you’ll be able to.
Before we get to it, if you’re in a hurry, I want you to know we’ve compiled all our strength training material into a friendly guide so you can read it at your leisure (I’m picturing you reading the guide poolside, sipping a lemonade).
Download Strength Training 101: Everything You Need to Know when you enlist in the Rebellion (that’s us!) below:
Download our comprehensive guide STRENGTH TRAINING 101!
Everyone should start strength training: people of every sex and gender, the young, the old…everyone.[1]
We discuss the benefits heavily in our introduction to strength training, but I’ll highlight some examples now.[2]
#1) When you’re stronger – life is easier. No need to call for help to get that 50lb bag of dog food off the top shelf, or carrying an air conditioner unit up a flight of stairs. LIFE is easier when you’re stronger.
#2) Less injury risk – when you build strong muscles, you’re also building stronger bones, ligaments, and tendons, making you less prone to injury doing things you love (like playing in a quidditch league).[3]
#3) Helps combat age-related muscle loss,[4] allowing us to remain independent longer as we age:
#4) Muscle is harder to maintain, which means you need to eat more just to hold on to it.[5]
#5) Reduce pain – having a strong body makes living easier on your joints, as well as allows you to hold a better posture and reduce back / hip pain.[6]
#6) Appearance – this is a personal preference! Some women like to have a lot of muscle, and some don’t. While you can’t spot reduce fat, you can choose to build more muscle in specific areas, changing your body shape. Growing up, I was an extreme pear shape, but due to strength training, I now have more of an hourglass shape.
#7) Live longer – want to spend more time on Earth? Strength training and growing muscle will help you do just that.[7]
Although strength training is one of the best things you can do for your health, it’s estimated that only about 20% of women do it, far below that of our male counterparts.[8]
That sucks.
It’s part of my life’s work to reverse this trend and to do so, I’m going to need your help.
You in?
Perfect!
Here’s something that may shock you: there’s no reason everybody – of any gender or sex – shouldn’t strength train the same way!
Yep, you don’t need 3-pound pink dumbbells, unless you like 3-pound pink dumbbells! You can train with free weights and barbells just like everybody else at the gym.
Yes, there are biological differences between the sexes. For example when strength training, people with typical male anatomy will produce more type IIa fibers than people with typical female anatomy, who will in turn produce more type I fibers than men.[9]
Don’t worry about any of this though.
We don’t need to get you lost in the weeds.[10]
The American College of Sports Medicine doesn’t differentiate between sexes in their strength training recommendation.[11] So neither shall we.
So what exactly is strength training, you may be asking?
“Strength training” of any kind can be explained by two things:
#1) Movement of any weight (including your body weight) – Doing ANY exercise that pushes your muscles outside of their comfort zone, forcing them to rebuild stronger to prepare for the next challenge.
#2) Progressive overload: exerting slightly more effort than last time (lift a heavier weight or do 1 more rep) consistently. Your muscles will constantly have to adapt and will constantly be rebuilding themselves to get stronger.
Coach Jim walks you through different strategies for progressive overload in this video:
Before we get into the ins and outs of strength training, I need to address a question we get over and over from the women in our coaching clients:
Will I get bulky if I lift weights?
If you see a woman who is incredibly muscular and at an extremely low body fat percentage, I guarantee she has been working her butt off for a very long time with the very specific goal of building muscle and looking that way.
It’s not something that happens overnight, or by mistake.
We simply don’t have the same amount of testosterone as people with male anatomy to get there easily.[12] It’s something we cover in great detail in our guide on How to Build Muscle as a Woman.
If you’d like to build muscle, but not as much as a professional bodybuilder – don’t worry, it’s not something that happens by accident.
So strike “I don’t want to get bulky” from your vernacular.
Alright, let’s talk about how to actually get started strength training.
If you’re just starting your strength training journey, our first stop will be a bodyweight workout.
Bodyweight training is simply doing an exercise in which your own body is the “weight” you are “lifting.”
Duh.
This is the BEST place for anybody – regardless of weight or age – to start their strength training journey.
Why is this the best place to start?
Here are two big reasons to do bodyweight training:
#1) You always have your body with you (unless you are a ghost, in which case, this is awkward). This means you can work out ANYWHERE with bodyweight training:
#2) Using your body for resistance training is the most “human” thing ever! By learning to push and pull and hang and squat and lunge, you are doing what your body is literally designed to do.
By getting strong with bodyweight movements, you’re making yourself antifragile and less injury-prone.
Bodyweight training isn’t as easy to ‘scale’ the difficulty as some of the other strength training methods (“put more weight on barbell”), but you can get REALLY strong with just bodyweight training.
For example, you can start with knee push-ups:
Then go to regular push-ups:
Then elevated push-ups:
Then even up to things like handstands:
And even handstand push-ups:
You just have to know HOW and WHEN to scale up (we can help there too).
Want a sample bodyweight workout you can try? You got it:
This is the Beginner Bodyweight Workout (3 Circuits):
Want some variety? Try 8 other “at-home workouts.”
You can also create your own “no equipment workout” by reading the 42 Best Bodyweight Exercises.
The next stop on our strength training journey includes lifting some actual weights!
Woot.
Dumbbells are a great first step into the world of weight training and strength training:
Here’s a beginner workout that you can, taken from our Level 4 Gym Workout, “Dumbbell Division”:
Here’s how to perform a goblet squat:
This is a push-up done in proper form (in case you skipped the last section[13]):
And here is how to do a dumbbell row:
If you’re following along at home, you just did your first full-body workout using weights!
Want a custom-built dumbbell workout? Something designed for the weights in your apartment’s gym?
Our Nerd Fitness Coaches can do just that! Plus they’ll scale your workouts as you grow stronger, turning you into a superhero!
You made it! It’s now time to start training with barbells!
This is going to help you become ultra-powerful and strong.
It’s how I transformed myself into the person I am today.
The reason barbell training is so important is that it allows you to pick up heavy weights and do movements that recruit every muscle in your body. This is great for building powerful, strong muscles in your core, legs, glutes, and so on.
We’re talking about exercises like the Back squat:
And the Barbell Deadlift:
Show me somebody that’s strong at both of these movements, and I’ll show you somebody that’s in better shape than most of the human population.
But wait!
Even an empty barbell can be heavy (normally 45 pounds or 20Kg), so before we jump into the deep end, let’s make sure you are strong enough to proceed.
You’ll need to be able to complete a goblet squat with a 45 pound dumbbell (shown earlier) and the Romanian deadlift with 20 pound dumbbells.
Here’s how to perform the Romanian deadlift with dumbbells:
Our test to see if you can handle barbell training will be the Level 4 Gym Workout: Dumbbell Division C (taken from our Beginner’s Guide to the Gym).
You’ll need to be able to go through the following before you start training with barbells:
Can’t do those movements at that weight? Stick to the Level 4 Gym Workouts until you build up the strength to progress to barbells.
Once you CAN do the above, the real fun is going to start!
We’re gonna replace the goblet squat with a back squat and the RDL with a barbell deadlift.
Here’s a video demonstration on how to perform the barbell back squat:
I would also encourage you to read How to Squat Properly for a full tutorial, especially if you’re just learning how to squat.
Here’s a step-by-step video on how to do the deadlift:
Again, make sure you read How to Deadlift Safely With Proper Form if you’re just starting your deadlifting journey.
Once you get the handle of these two moves, it’s time for a full-body workout using barbells!
We’ll give you two different days to alternate between.
NF BEGINNER BARBELL STRENGTH WORKOUT: DAY A
Do 3 rounds of:
NF BEGINNER BARBELL STRENGTH WORKOUT: DAY B
Do 3 rounds of:
That’s it! Do each of these once a week and you’ll be rocking an awesome strength training practice.
Are you doing the workouts correctly?
A good way to tell would be to record yourself doing the movement and then match them against the gifs and videos in this guide. If they look close you’re doing great!
We also provide form checks in our 1-on-1 Online Coaching Program. Through our snazzy app, a Nerd Fitness Coach (like me!) will review your movement to make sure you are training correctly and safely!
We have a FULL resource on how to determine your starting weight for lifting, but I’ll give you the gist here.
The simple to learn but tough to implement answer: lift enough so that you can get through the set, but not too much that you have NO fuel left in the tank at the end.
And then, try to lift sliiiightly more than last time.
How much weight should I start with?
“How fast should I add weight to the bar?”
Here’s what we teach all of our coaching clients: add the minimum amount of weight each week you can, even if you THINK you can lift more. It’s better to finish a workout full of momentum and say “I can do more!” than defeated and saying “that was too much, crapola.”
Think of it this way, even if you are adding just 5 pounds per week to the bar, within a year you would be lifting 300+ pounds!
So go SLOW. Team NF’s Steve even bought little half-pound weights and increases many of his lifts by just 1 pound per week. It’s a big part of how he transformed (jokingly) from Steve Rogers to Captain America.
And if you are looking for this content in an easily digestible form, make sure you download our free Strength 101 Guide when you join the Rebellion below:
Download our comprehensive guide STRENGTH TRAINING 101!
We get questions relating to weight loss and strength training all the time, and it’s something we cover throughout our Strength Training 101 series.
Let me quickly address it here:
Fat and muscle are two different things – one can’t transform into the other.
We all have plenty of muscle right now (otherwise we wouldn’t be able to move, walk, sit upright, etc.), the muscle is just hiding underneath a layer of body fat.
In order for us to lose weight and look better, we want to do two things:
And luckily, both of those things happen simultaneously through strength training!
So NO, you don’t need to lose weight first before you start strength training.
You will lose weight BY strength training (and keep the muscle you have).
You do NOT need to do hours of cardio for weight loss – weight loss is 90% a result of your nutrition. So honestly, you don’t need to ever set foot on a treadmill again (unless you WANT to).
Strength training will help you lose weight and look better IF you do two key things for effective weight loss:
As we cover in our “Why can’t I lose weight” article (full of fun Harry Potter references), combining a caloric deficit and strength training is magic:
Just by doing those two things (get strong, reduce calories), all sorts of wizardry and witchcraft takes place in your body:
Yeah, you’re hearing me correctly.
Lose the body fat that sits on top of your muscles and you’ll make your muscles tighter and denser = look better without clothes on.
So how do you put this into practice?
Oh, what’s that? You just want somebody to tell you exactly how to train for your body, and how to eat for your goals?
Fine!
Check out our 1-on-1 Coaching Program – it’s helped hundreds of women lose weight through strength training – and proper nutrition. We work with you on habit building and lifestyle design to actually get stuff done!
Great news:
The best strength training exercises are universal. No matter your size, shape, sex, gender, age, or whether you love Star Trek more than Star Wars, these are the best exercises to build a great physique.
I’m going to share with you the 9 best strength training exercises that every beginner should master (scroll down for full video and explanations!):
Click on any of these exercises to get a FULL explanation of the movement, step-by-step:
1) The Push-Up: The best exercise you could ever do for yourself when it comes to using your bodyweight for push muscles (your chest, shoulders, and triceps):
2) The Bodyweight Squat: This exercise serves a dual purpose as it’s the foundation for building strength AND helps build proper mobility. If you are going to ever do barbell squats, you need to work on hitting proper depth with a bodyweight squat first!
3) The Inverted Bodyweight Row: Until you can get your first pull-up or chin-up, these exercises are GREAT to start building your pull-muscle strength (back, biceps, and forearms).
4) The Pull-Up and Chin-Up: Once you can support your bodyweight above the bar, the world becomes your playground. No strength training routine should be without pull-up or chin-up work! (Click here if you can’t do a pull-up or chin-up yet?)
5) The Bodyweight Dip: As you start to get stronger with push-ups and need to find a way to increase the challenge, consider doing dips. Warning: these are very advanced, but incredible strength-building exercises.
And now we’re into the best weight training exercises:
6) The Barbell Squat: Probably the best exercise when it comes to building strength and muscle throughout your whole body. It also burns crazy calories and makes life better. This is a MUST:
7) The Barbell Deadlift: Maybe the best exercise of all time. Actually no, it IS the best exercise of all time. It’s certainly the most primal: “pick the weight up off the ground. Done.”
This is a very technical lift, so make sure you read our article on how to do it with proper form:
8) The Barbell Press: Press a barbell above your head. This recruits all of the muscles in your chest, shoulders, and arms in order for you to lift the weight over your head.
As a bonus, you need to really flex and brace your core, which gets those muscles working too.
9) The Barbell Bench Press. Lie on a bench, and lower a barbell until it almost touches your chest. Pause, and then press it back up towards the sky. Repeat! And get strong.
Your mission, should you choose to accept it: commit to trying ONE of these movements in the next week. Use 20 seconds of courage, recruit a friend who has lifted or trained before, and try your best.
And if you want somebody to help you put these into a workout program, teach you HOW to do these movements properly, and have the confidence to know you’re training correctly for your goals…
So far, we’ve been more or less just talking about exercises when it comes to strength training.
This is logical, because this is in fact a guide on how to perform certain exercises to grow strong.
However, we constantly remind our coaching clients that 90% of their success or failure on their fitness journey will come down to what they eat.
“Success” in this context really comes down to your goals.
At this point, you might be thinking “Staci, how many calories do I need?”
To answer that question, it’s time for the Nerd Fitness Calorie Calculator!
(Click here for our Metric calculator)
(Note: we have used The Mifflin-St Jeor Equation to create this calculator! [14]).
The other piece of the equation outside of a caloric surplus/deficit is protein.
Since you will be strength training and building muscle, you’ll need to make sure you are eating protein at every meal. It’s the number one macronutrient for creating new muscle tissue.[15]
Protein can come from any number of sources, including:
As we cover in our “How much Protein do I need?”, claims for the amount of protein required for muscle growth vary wildly from source to source (and woman to woman).[17]
Here is our recommendation:
Let me simplify it for you:
“To build muscle, target at least 1 gram of protein per pound of bodyweight (2.2 grams per kg).”
If you’re curious, from our healthy eating article, this is what a portion of protein looks like:
Here’s how much protein is in a serving of food:
Want to get more protein? Consider protein shakes. Rebel Leader Steve and I both supplement with shakes daily to meet our protein goals.
Whatever you do, make sure you’re getting enough!
Whenever we speak with new Online Coaching Clients, protein is the macronutrient we begin every discussion with! It’s THAT important when it comes to either weight loss or building muscle. I’m not kidding when I say it should make up a portion of every meal you eat.
Here are some of the most common questions we receive from women beginning their strength training practice in our 1-on-1 Coaching Program.
#1) Will I get bulky lifting weights? I really don’t want to.
I have GREAT NEWS!
Strength training will not make you bulky, UNLESS you want it to!
And if you want to bulk up? That’s AWESOME!
Here’s how to build muscle correctly.
You get to pick how you want to look, so you do you.
Just remember that women who compete as bodybuilders didn’t start looking like overnight:
Here’s the truth: when you pick up heavy things (like barbell training), your muscles get STRONGER (but not necessarily bigger).
If you actively eat for the goal of building muscle and getting bigger, you CAN build muscle and size.
Again, if you want bigger arms or stronger glutes, AWESOME. You do you.
Let’s talk about the reverse: If you pick up heavy things and eat a caloric deficit, your muscles will get stronger and denser; you will burn the fat on top of your muscle, and you will lose weight and get that “toned” look that many women are after.
Jump back to our healthy eating section for more on caloric deficits and surpluses.
#2) Can I spot reduce fat with certain exercises?
Sir Mix-A-Lot was wrong. Don’t do side bends and sit-ups, because you’re wasting your time!
Your body cannot spot reduce fat in specific locations. If you have flabby arms or a big stomach, doing thousands of bicep curls and thousands of crunches won’t help.
Your body is genetically predisposed to storing fat in certain locations in a certain order.
When you start to lose weight, your body will lose the fat you currently have in a certain order as well – it might come off your arms first, then your legs, then your belly, then your chest, and THEN your butt.
Or in a different order, depending on your personal genetic makeup.
No amount of targeted exercise will change how that fat disappears.
Want to lose weight? Reduce your caloric intake in a way that doesn’t make you miserable:
We cover ALL the popular diets, and why they will ALL work…temporarily in our article on “which diet is right for you?” (Just don’t do the Military Diet!)
Here’s the truth: your diet – specifically how MUCH you eat – will be responsible for 80-90% of that fat-loss equation.
The other 10%-20% can come from strength training and fun exercises.
Big compound movements that recruit lots of muscle (and thus force your body to rebuild lots of muscle, which requires extra calories burned, even after the workout is done). Our section on the best strength training exercises for women would be good examples of compound movements.
#3) How many days a week should a woman lift weights?
Unless you’ve been strength training for years and know what you’re doing, we recommend that you pick a full-body routine that you can do 2-3 times a week.
You build muscles while resting, not working out, so you generally want 48 hours before engaging the same muscle group again.
If you made it up to our “The Wide World of Barbells” section, you can do the DAY A workout on Monday and the DAY B workout on Thursday. That’ll give you plenty of time to recover.
Want more? Maybe on the weekend, you sneak away for a short hike.
Read “Exercise Without Realizing It” for more ideas on how to keep your body moving!
Don’t worry if this doesn’t seem like a lot at first. We are interested in building the habit of strength training initially. We can up the frequency once you’re rocking and rolling.
Learning to meal prep would also be a good use of your time between training sessions.
4) Can I do strength training at home?
You sure can!
Many of our coaching clients have gotten in great shape simply by doing bodyweight exercises at home.
Here are a few resources to get you strength training in your living room:
We can also build you a custom workout for your exact situation, whether you’re stuck at home or in an office, we can create a solution that fits your busy life!
Since 2009, Team Nerd Fitness has learned a tremendous amount about how to best serve the ladies of this community.
I want to share with you my favorite success story.
Meet Leslie, a very sedentary single mom who works long hours that managed to lose 100+ lbs with the Nerd Fitness Coaching Program:
What spurred her epic transformation?
In two words: strength training.
Leslie learned to train the right way, picked up a barbell, fixed her diet, and now does crazy things like handstands and ring work!
So if you’re tired of the same ole same ole and you’re ready to start strength training, you’re in the right place!
Not sure what to do or how to get started?
1) Check out our 1-on-1 Coaching Program! Our philosophies help women like Leslie above and they can be the philosophies that help you become strong inside and out.
Click on the image below to schedule a call and see if we’re a good fit for each other!
2) If you want a daily prompt for doing workouts at the gym (or at home), check out NF Journey. Our fun habit-building app helps you exercise more frequently, eat healthier, and level up your life (literally).
Try your free trial right here:
3) Join the Rebellion! Our free community numbers in the hundreds of thousands scattered throughout the globe, and we need good people like you!
You can join by signing up in the awesome yellow box below, and I’ll send you a bunch of free guides and printable workouts, including our Strength 101 guide!
Download our comprehensive guide STRENGTH TRAINING 101!
4) Do a strength training workout this week! The most important step you can do is to actually start.
You got this. You can do it. I know because we’ve seen it countless times here at Nerd Fitness.
Enough from me though, now it’s your turn:
Are you just starting your strength training journey?
Do you strength train at home or the gym?
Any weight lifting tips or tricks we missed?
Let us know in the comments!
-Staci
PS: Make sure you read the rest of the articles in our Strength Training 101 series:
###
Photo source: Women’s day 2015, Goodbye Batman, Scenes from an empty lot in Brooklyn, DSC_0254, tonobalaguer © 123RF.com, Pirate girl, The Breakfast of Jedi, Cecaelia has come, Lance Cpl. Tayler P. Schwamb.
GIF source: Thumbs up, Emma Stone Yes, Bird Delete, Lisa Simpson, Duh, Ninja Turtles, hiking.
The post Strength Training For Women: 7 Things You Should Know First! first appeared on Nerd Fitness.
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In the culture of Brazilian Jiu-Jitsu, it is encouraged for the athletes to train more and more. Athletes are training Jiu-Jitsu every evening, lifting weights every morning or vice versa, and doing two sessions a day at least five to six days a week.
http://www.marksdailyapple.com/
Soon after starting a carnivore diet, you may be wondering what to eat to keep things interesting. With an eating style that’s so restrictive, it’s easy to get bored quickly.
That’s where sauces, dressings, and marinades come in. If you’re pure carnivore, those are out, but a lot of people are adopting a Carniflex style of eating so that they can add flavor and variety to their meals. It’s been the Primal philosophy all along that you’ll stick with a healthy habit if 1. it doesn’t feel too restrictive, and 2. you can keep things exciting!
Primal Health Coach Brian has been eating a Carniflex style diet for some time now, and he’s here to share his tips and tricks to avoid getting stuck in a rut.
One of his favorite hacks is to use ground beef for the convenience and versatility it offers. He came up with four different Carniflex ground beef bowls that he makes in just minutes for a quick breakfast, lunch, or dinner.
Ground beef has a lot of appeal to carnivore dieters for its:
Ground beef is a lot less expensive than steak. If you watch for sales, you can easily find grass-fed ground beef, fresh or frozen, for around $5 a pound. You might find bulk or conventional ground beef cheaper, and you might find it more expensive, too. At the time this article was published, you can expect to pay around $5 a pound.
A lot of carnivore diet beginners go the “Costco ribeye” approach where conventional (not organic or grass-fed) ribeyes are aorund $15/pound.
To give you an idea of the cost of enhancements:
So, you’re looking at around $7-8 for a 1 pound meal.
Muscle meat is nutritious, but has a very limited nutritional profile. You can incorporate a broader range of nutrients by using organ meats, like heart, liver, tripe, etc. A lot of people consider collagen an organ meat and include collagen protein as a way to round out amino acids in your meal.
If organs make you squeamish, you can sneak them into ground beef bowls like these, or chop them finely and add to burgers and meatballs. Primal Health Coach Brian aims for 4-6oz of liver a week, which isn’t a lot. If you don’t like the taste or texture, you can hide it in your food so you don’t have to taste it.
Chop an ounce or two of frozen liver, while it’s still frozen so that it’s easy to work with. Set aside to thaw.
Brown the ground beef in the pan. Use a tablespoon or so of avocado oil in the bottom of the pan if your beef is on the lean side.
Once your beef is 80-90% cooked, add frozen and partially thawed chopped liver.
Season the mixture with salt.
Once the beef is cooked through, add eggs for nutrient density and to bind the mixture
together. Sit the eggs on top of the beef to cook most of the way, then break the yolks and mix into the beef mixture when its just about done. The eggs will continue to cook even when they’re off the heat, so this method will prevent overcooking.
Add a scoop of unflavored collagen protein and toss to mix. Sprinkle in your favorite everything bagel seasoning, and top the mixture with unsweetened ketchup.
Brown your beef and add the liver, as with the basic bowl recipe. Season with salt and kelp flakes for umami flavor and for a boost of natural iodine.
Add the teriyaki sauce, and cook until some of the liquid steams off and it reduces a bit.
Transfer to a bowl, and mix in unflavored collagen protein.
Top with everything bagel seasoning or toasted sesame seeds. Serve as-is for a carniflex dish, or serve with white rice and steamed vegetables for the omnivores in your life.
This is the easiest carniflex bowl you’ll ever make. First, Bbrown your beef and season with salt. Transfer to a bowl, mix in collagen protein, and top with buffalo sauce. Easy!
Brown your beef and add liver. Add your collagen a little earlier this time, once your beef and liver mixture is cooked through. Season with salt and add cheddar cheese and bacon. Quickly move to a bowl so your cheese doesn’t burn. Top with BBQ sauce.
The post 4 Budget Carniflex Recipes: Cost-effective Ground Beef Bowls for the Carnivore Diet appeared first on Mark’s Daily Apple.
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The Ultimate Isometrics Manual is a nerd’s paradise, at least for this nerd.
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At first glance, you will notice that the Gymreapers lifting straps have some extra padding on the wrists for comfort. It’s a great pair of straps for the deadlift unless you’re planning on lifting over 400 lbs or 181 kg.
Overall, I would recommend these straps for training days instead of strongman competitions.
http://www.marksdailyapple.com/
Hey folks! You may have noticed something a little different this Friday. Weekly Link Love is now our New and Noteworthy series. We’re following the same format that a lot of you have been reading for over a decade now: it’s a collection of interesting reads I found around the Internet over the week. Enjoy!
Research of the WeekKeto may help Covid patients.
Good overview of the health downsides of ingesting foods fried in seed oils.
Both fasting and low-carb reduce liver fat.
Eliminating dairy cows would barely move the climate while having severe impacts on nutrient availability. Pointless and harmful.
Episode 474: Melinda Wittstock: Host Elle Russ chats with Melinda Wittstock, serial entrepreneur and now CEO of Podopolo, a “gamified” podcast network.
Health Coach Radio: Michael Collins talks about the evolutionary wrong turn.
Scientists like virtual meetings.
Tyler Cowen on vaccine passports.
Google hopes to disrupt college.
Well, how many?
Learning Ancient Greek may cure dyslexia.
Herzegovinian men get their height from their ancient pre-historic hunter genes.
The Neanderthal genomic region associated with protection against severe Covid.
This looks bad: Proposed Colorado ballot initiative would criminalize many standard practices small local ranchers use and make meat drastically more expensive.
Cool new service: Own Your Labs.
This is unsurprising: Soil selenium and infection rates.
This is also unsurprising: Vegan diets and bone health.
What low-fat dietary advice triggers in the wild: You end up eating more sugar and more margarine.
What’s your favorite natural fabric to wear?
One year ago (Mar 5 – Mar 11)
“This will sound weirder than “chicken foot broth”. I’m experimenting with mouth taping while I sleep. I just read “Breath” by James Nestor. It’s fascinating! My sleep has improved, my breathing has improved, and my overall health has improved. And BONUS- I no longer wake up in the middle of the night to go to the bathroom.”
-Yes, mouth-taping is legit, Lisa. There’s no “weird” here.
The post New and Noteworthy: What I Read This Week — Edition 121 appeared first on Mark’s Daily Apple.
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