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New and Noteworthy: What I Read This Week—Edition 196

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Research of the Week

Getting fat precedes increased calorie intake, in one recent study.

Using a multivitamin for 3 years improves cognitive aging in older adults.

Night shift workers who fast at night have improved mood and better circadian alignment. 

Selection pressures in ancient Eurasia formed modern European populations.

Open office architecture promotes less face-to-face communication, more digital communication.

New Primal Kitchen Podcasts
Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: Declare Your Expertise, Then Embody It with Marcy Morrison
Media, Schmedia
The best stone skipper on Earth.

Adderall shortage.
Interesting Blog Posts
Hitler (vegetarian, btw) had terrible teeth when he died.

Can we breed happier chickens?
Social Notes
Science vs Science.
Everything Else
In NY public hospitals, vegan food is now the default.

An Alzheimer’s drug that might work?

Swedish prison: good for your health.
Things I’m Up to and Interested In
Interesting research: Reclining on your right side raises HRV.

This is ill-advised: “Let’s eliminate sex segregation in sports.”

Interesting research: Sugar-sweetened beverages linked to higher cancer mortality, partially mediated through obesity.

Bad sign: Adult Happy Meals are coming.

Be careful: Long term SSRI use linked to heart disease.
Question I’m Asking
Should all sports be co-ed?
Recipe Corner

Oxtail stew (no need for cornstarch).
It’s hard to beat slow cooker Korean short ribs.

Time Capsule
One year ago (Sep 25 – Sep 31)

6 Food Additives That Might Be Giving You Trouble—What are they?
Ask a Health Coach: ls This Good For Me or Not?—Well, is it?

Comment of the Week
“‘Light pollution is preventable and reversible. I am an advocate with the International Dark Sky Association, headquartered in Tucson, AZ. We work to restore the night sky for the health of humans and wildlife, energy savings, improved public safety with effective lighting, and the heritage of dark night skies. 80% of the world lives where the Milky Way is no longer visible. Find information at dark sky.org and join us. State chapters in the US and many international chapters as well. #idadarksky”

-Keep up the great work, Linda.

The post New and Noteworthy: What I Read This Week—Edition 196 appeared first on Mark’s Daily Apple.

How to Manage Shift Work

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Most people’s sleep issues can be solved by simply prioritizing sleep and making a few changes. Turn off the phone at night, pick a bedtime and stick to it, get more light during the day, eat dinner early (or not at all), stay physically active, don’t let the day’s anxieties and tasks build up and accumulate and weigh on your mind. Basic stuff. Not easy for everyone to follow, but it’s a standard roadmap you know will work if you follow it.  What if your sleep issues are out of your control? What if you’re a night shift worker who has to stay awake when you’re supposed to sleep and sleep when you’re supposed to be awake? You can’t just switch jobs—you and your family need food, shelter, and money. There’s no easy way to say it: night shift work has no easy solution.  We evolved with a circadian rhythm that hews to the day-night cycle, and staying up at night and maintaining cognitive alertness when we’re supposed to be sleeping has longterm ramifications to our health and happiness. That’s just a fact. Night shift work has been linked to a number of health issues: Heart disease Diabetes Asthma Breast cancer Obesity It’s a tough situation, balancing the physiological demands of a diurnal mammal (you) with the demands of a job in direct opposition to the former. What can a shift worker do, save finding a new career path? Embrace Your Situation For all intents and purposes, this is your life. It may change down the road, but you are a shift worker for now. Accept it. It’s not ideal, but it will be a lot worse if you go about your days (er, nights) lamenting your situation. Even just looking in the mirror every day and verbally reminding yourself that “I am a shift worker and I’m going to get through this” will help. Fighting or avoiding the reality of a situation, instead of accepting and working with it, will only heap more stress and cortisol on your shoulders (and more fat on your belly). Much of the link between shift work and obesity can be explained by stress. One study found that among Brazilian shift workers, work-related stress was responsible for the majority of shift work-related obesity. Minimize stressing out about your predicament and you’ll mitigate the issue. Be Strict About Your Diet Hew as closely as you can to the Primal eating plan. Don’t give in to vending machine wares and stale day-old donuts lurking in greasy pink boxes leftover from the dayshift. Get even more serious about putting quality fuel in your body than ever before. If that means cooking your own food exclusively to avoid gluten and seed oils, so be it. In your circadian misaligned state, your sensitivity to bad food will be heightened. Adhere to a Healthy Lifestyle Eating right and exercising regularly become absolute non-negotiable when you’re doing shift work. Studies show that many of the health conditions linked to night shift … Continue reading “How to Manage Shift Work”

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How to Work Out with a BOSU Exercise Ball

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You’ve probably seen a BOSU exercise ball at the gym. It’s that piece of equipment hanging out by the free weights that looks like half of an inflated beach ball about two feet in diameter attached to a flat disc. You know the one. But do you know what to do with it? Have you ever incorporated a BOSU ball into your workout? The BOSU ball is actually one of the more versatile items in the gym. This one apparatus can train the upper body, lower body, core, balance and stability, and it even provides a great cardio option if you know how to use it to get your heart rate up. When you’re traveling, if all the meager hotel gym has is a BOSU ball and a mat, it’s easy to devise a total body workout that will have you sweating. Get started with this list of 12 simple exercises you can do with just a BOSU ball and your body weight, plus variations to make them easier or more challenging according to your fitness level. As always, check with your physician if you have concerns about starting a new exercise program. Folks who struggle with their balance may want to ask a trainer or coach to help get them started. 12 BOSU Ball Exercises These are roughly broken down into core exercises, upper body exercises, lower body exercises, and “cardio.” The beauty of the BOSU ball, though, is that every exercise is really a full-body exercise. The BOSU’s instability (I believe “wobbliness” is the technical term) means that muscles throughout your body are called upon to stabilize and help you hold each position. Make sure to keep your core contracted throughout each of these exercises. Each exercise has a suggested time or rep range that constitutes one set. Adjust these to your capabilities. Options for using these exercises to create a whole body workout are in the next section. Note: “Platform side down” means the flat side of the BOSU is on the ground, dome (ball) facing up. “Platform side up” means the dome side is down, flat side facing up. The BOSU is obviously more stable when the platform is on the ground, making exercises easier. Be advised that the BOSU ball has a weight limit of 300 to 350 pounds (136 to 159 kg), depending on the model. Core exercises BOSU BALL PLANK Place the BOSU platform side down. Put your elbows on top of the ball at approximately shoulder width. Keep your shoulders directly over elbows as you walk your feet back until you are in a plank position with core contracted. Hold for 30 to 60 seconds. Variations: If this is too difficult, place your knees on the ground. Place your hands on the ball instead of elbows. To make it harder, alternate lifting one foot at a time off the ground. For an advanced version, turn the BOSU over so its platform side up. (See push-up section below for position.) BOSU BALL SIDE … Continue reading “How to Work Out with a BOSU Exercise Ball”

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Keto Beef Stew

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Looking for a warm and cozy meal? Our beef stew is the perfect meal to cook for a dinner spent inside. Filled with plenty of vegetables, such as radishes and carrots this stew can be cooked on the stovetop or in the oven for ease. Not only is this Keto Beef Stew great on its own, you can easily top it on cauliflower rice or mash.
How to make keto beef stew
In a bowl, toss the stew meat with garlic, black pepper and salt. In a dutch oven or heavy oven-safe pot, heat a tablespoon of oil on your stovetop over medium-high heat. Once hot, add some of the stew meat to the pot in a single layer – don’t overcrowd the pan! Sear the meat on each side for 4-5 minutes, then remove the meat with tongs and set them aside. Add half of a tablespoon of oil and let it heat up, then repeat with the remaining stew meat until all of it is seared and browned on the outside. Set the meat aside but leave any oil or juices in the pot.

Place the pot back over medium heat. Add the onion, carrot, celery and radish to the pot. Cook for 2-3 minutes, stirring occasionally, until the veggies just start to soften. Add the meat back to the pot along with the broth and fresh herbs and stir to combine.

Cooking keto beef stew on stovetop
To cook on the stovetop, bring the mixture to a boil, then reduce to a simmer and cover the pot. Check after an hour and give the stew a stir, then replace the lid and cook for an additional 1.5-2 hours, or until the meat is tender. You may need to add a little more broth when cooking on the stovetop.
Cooking keto beef stew in the oven
To cook in the oven, place a lid on the pot and place it in the oven for 350 degrees for about 3 hours, giving a stir at about the 1.5-2 hour mark. Continue baking in the oven until the meat is tender.

Uncover the pot and season with salt and pepper to taste, and add more fresh herbs if you’d like. Top with fresh parsley and serve over cauliflower rice or mash or on its own.

 

The post Keto Beef Stew appeared first on Mark’s Daily Apple.

New and Noteworthy: What I Read This Week—Edition 195

Published: in Health News by .

Research of the Week

Babies in the womb “smile” when the mother eats carrots and “frown” when the mother eats kale.

ApoB might not be the predictive biomarker we thought.

Burpee training improves endurance and short term memory in teens.

Kidney recipients actually need more protein than you think.

Wolves can attach to humans.

New Primal Kitchen Podcasts
Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: Declare Your Expertise, Then Embody It with Marcy Morrison
Media, Schmedia
“Why this RD isn’t worth listening to.”

How many ants on Earth?
Interesting Blog Posts
Why our ancestors’ skin held up to the sun.

The benefits of wood in school.
Social Notes
Americans mostly eat a plant-based diet.

Get outside.
Everything Else
On Stable Diffusion, the newest “AI tool.”

On saturated fat.
Things I’m Up to and Interested In
Interesting, oddly specific research: Living near a fast-casual Mexican restaurant reduced maternal weight gain among US-born mothers living in Miami.

Overwhelming endorsement: Replacing bacon with larvae “not as terrible as they thought.”

Great research: Autophagy-inducing supplements spontaneously increase walking speed.

Important: How caffeine improves endurance.

Interesting paper: More DHA and tuna intake, longer telomeres (in males).
Question I’m Asking
How do you celebrate Fall?
Recipe Corner

Gyudon, Japanese beef bowl.
Japanese style iced coffee.

Time Capsule
One year ago (Sep 18 – Sep 24)

Why Do I Get a Gluten Reaction from American Wheat but Not Overseas?—Well, why?
Are Nightshades Bad For You?—Well, are they?

Comment of the Week
“‘How do you handle a night of bad sleep?’

on the following day: stay active with low-risk activities (hiking, walking…) outdoors.
Power-nap (20 min max) around noon, go to bed early, no alcohol, no carb-excesses (seems to massively impair REM sleep for me).

best regards
Martin”

-Spot on, Martin.

The post New and Noteworthy: What I Read This Week—Edition 195 appeared first on Mark’s Daily Apple.

Ask a Health Coach: Social Media Triggers

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Hey folks, Board-Certified Health Coach Erin Power is here to talk about social media triggers and tidying up your feed. If you find social media hurting your well-being, we’ve got strategies, tips, and backup! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group. Annie asked: “I switched to Primal a few months ago, and it’s going pretty well. Before that, I had a long history of on-and-off-again dieting and calorie counting. FINALLY, I’m starting to feel like I can just eat real food and let the weight watching go (without gaining weight in the process). The problem: Part of what helped me go Primal was following hashtags on Instagram like #paleo #primal #keto, etc. This actually helped me stick with it and feel part of a community of people eating this way and loving life. BUT lately I’ve noticed myself getting super triggered by certain posts. Usually these are women who are super thin (maybe anorexic) using paleo and keto hashtags. While I’ve come a long way, I don’t look anything like that. It triggers old habits around food and body image. How do I deal with this but keep the good parts of social media inspiration? Sorry for the long question lol.” First, welcome to the Primal eating crew, and congratulations on your conscious efforts to surround yourself with supportive messaging and community. Creating a supportive environment is HUGE when it comes to implementing and sticking with habit shifts and healthy change efforts. I’d like to acknowledge you, as well, for noticing what’s NOT working when it comes to social media and your well-being. That awareness is an overlooked first step of self-care. In the end, we are our number 1 caretakers. By recognizing what is helpful and what is not, you can take steps to choose what truly nourishes you. Tidy your feed, tidy your mind. As you mentioned, social media can be a tremendous support for Primal eating and living. In a world where so much messaging (online and IRL) is NOT health conscious, it’s nice knowing you can go online and see or even connect with the many people embracing healthy lifestyles and having fun along the way. Good for you for seeking out community as you make supportive shifts. That said, social media is a mixed blessing. You never know who or what might enter your feed. This is the case whether you follow certain hashtags or if the platform feeds you “recommended” or “suggested” posts and ads based on your previous activity. As a Primal Health Coach, I work with many clients who have a history of eating disorders or other unhelpful patterns related to food, eating, and weight loss culture. One of the first things I do is recommend that they take a close look at what content and messaging they’re consuming on a daily basis—including on social media. Is it helpful? Or not so much? I … Continue reading “Ask a Health Coach: Social Media Triggers”

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The Pressing Problems of Water Scarcity and Water Pollution

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While the globalist cabal claims “climate change” is the No. 1 threat to humanity, necessitating radical quality of life sacrifices and the total relinquishing of privacy and freedom, there are far more pressing problems. One key environmental threat f…

American Kids Are Medicated More Than Ever

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Children in the U.S. are being plied with powerful drugs to treat mental health concerns. The medications, however, don’t get to the root of the problem and often create new problems of their own — symptoms that are then treated with more medications. …

What Are the Health Benefits of Vitamin K2?

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Vitamin K is a fat-soluble vitamin essential for the functioning of several proteins involved in physiological processes. Naturally occurring forms are vitamin K1 (referred to as phylloquinone) and vitamin K2 (called menaquinones).1,2

Vitamin K1, wh…

One Man Wielded the Most Powerful Weapon Against the World

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As reviewed in “Why Government Health Care Kills More People Than It Helps,” the U.S. Centers for Disease Control and Prevention couldn’t have botched its COVID response any more if it tried.

August 17, 2022, CDC director Dr. Rochelle Walensky even …

Are Disposable Diapers Harming Children’s Health?

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Babies’ health is assaulted from all sides through exposure to toxins in their limited environment. Their first bowel movement has more plastic chemicals than adults1 and they continue to consume plastic particles from the public water system2 and baby…

How Can Dental Floss Be Dangerous?

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It is unfortunate how many fail to fully appreciate the impact your oral health has on your overall health. The delicate balance of bacteria in your mouth may be as important to your health as your gut microbiome. For example, periodontal disease affec…

Finance Advice 2021