Originally Posted At: https://breakingmuscle.com/feed/rss
Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.
http://www.marksdailyapple.com/
For today’s edition of Dear Mark, I’m answering 5 questions from readers. First, I give my desert island cookware material—the type of pan I’d choose if I could only have one. Next, I explain whether carnosine, creatine, and taurine supplements are suitable for vegetarians. After that, I give a good option for bulk frying oil that’s safe and won’t break the bank. Fourth, I explain how you can get enough B12 on a keto vegetarian diet (and it’s not that difficult at all). And finally, I explain how a small change can have huge effects on the quality of one’s life.
Let’s go:
I’d like advice on what types of cookware are safest/most functional, if you’re only going to have one type
That’s tough.
Aluminum is out. There’s controversy over whether it leaches into the food, but I’d rather not take the chance. It’s flimsy and doesn’t retain heat very well. Hard pass.
Cast iron is fantastic. There’s nothing better for searing steaks, they retain heat incredibly well (they’ll still burn you a half hour off the heat), and if you season them well they are virtually non-stick. I have a couple cast iron pans that are so well-seasoned I can scramble eggs in them without sticking. But it took me a long time and a lot of bacon to get them to that point. They’re also heavy, which makes them poor everyday pans for some folks. There’s also the fact that cast iron leaches iron into foods, particularly acidic foods. Seasoning prevents some of this, and some people can actually benefit from extra iron, but some people need less iron. Whether it’s the perfect cookware is entirely dependent on the person’s situation.
Stainless steel is my choice. Get it hot enough and use enough fat, and it’ll give a great sear while limiting sticking. The one limitation I’ve found with stainless steel is in scrambling eggs. Fried eggs? Sure. Omelets? Definitely. But no matter what I try, scrambled eggs always end up sticking to stainless steel. (Good that I prefer fried anyway…) Maybe I’m doing something wrong, in which case I’d love to hear any tips or tricks you guys have.
Dr.RhondaPatrickFan wondered:
Are creative, carnosine, and taurine supplements derived from animals? If so, is there a company that does it humanely? I eat meat, but the supplement part for people who eat vegan or vegetarian for animal rights is interesting to me.
The vast majority of creatine, carnosine, and taurine supplements are synthetic. No animal involvement, other than the humans manufacturing them.
Brad asked:
This Thanksgiving my cousin deep fried a turkey. It was awesome! So this Christmas I borrowed my neighbor’s fryer and did one myself, followed by a deep fried pork loin (super moist). My cousin used peanut oil and my neighbor recommended canola. I ended up using peanut oil but wonder if avocado oil could be used? Also, do you know where one could purchase 3 gallons of avocado oil without taking out a second mortgage?
That’s a tough one. Avocado oil is inherently expensive to produce, since the picking, growing, and extraction processes are so involved and time-and-labor-heavy. If you’re just going for a quick deep fry project and need vast amounts of relatively stable, neutral oil, I’d recommend you use high-oleic sunflower or safflower oil. It’s not the most nutritious, being low in antioxidants, but it is high in monounsaturated fat and therefore quite resistant to heat damage.
This looks to be a solid source of high-oleic oil by the gallon.
Eileen wondered:
Will the vegetarian keto diet supply a good amount of vitamin B12? Thank you in advance!
Eileen
Yes, as long as you eat eggs. Five average grocery store eggs will provide 100% of the RDI for vitamin B12. If you can throw in 7-8 eggs, you’ll have a solid B12 intake.
Dairy is another decent source of B12 that’s even more bioavailable than synthetic B12, so that’ll help you get there as well. Pasteurization reduces the B12 content of milk, so consuming raw dairy when possible (and safe) will provide even more B12.
Chad asked:
One thing I would love to know is this: not only *what* do you have in your kitchen, but also *where* is it? How have you re-arranged your kitchen to be more efficient in recent months?
For example, this weekend I moved all of my coffee supplies (coffee, electric kettle, aeropress, cacao and maca powder) from way across the kitchen to a drawer right beside the sink. Has made a daily part of my life much more streamlined.
Anyone else made any recent changes like that?
Great question. I won’t speak to the specific layout of my kitchen today, as that’s great fodder for a dedicated post and I’ll save it for that. I will speak to the general concept of small logistical changes having big effects.
Every morning, I make coffee with a French press. If I’m in a rush to get out of the house, get working, or I just wander off with the finished product and forget to clean the pot, I always regret it the next day. My day goes much more smoothly when I can start out with a clean French press that’s ready to accept coffee and water.
I get up, do basic personal hygiene, and go to the kitchen. I start boiling water, grind the coffee, transfer it to the French press, and add the water. There’s no lag. No interruption. I don’t have to think about anything and I can focus on the day ahead.
But if I go to the kitchen and have to clean out day-old coffee grounds, wash the grimy sludgy press, and then start making coffee, I feel off. There’s a huge kink in the day. It’s probably “just” placebo, but placebo has a huge effect. Don’t underestimate the effect of placebo, especially if we’re talking about something entirely psychological—how I “feel” about the trajectory of the day.
That’s it for today, folks.
I’d love to get your take on these questions. What’s your desert island cookware? What do you use for large deep frying operations? Have you made any changes to your kitchen layout—or life in general—with large streamlining effects?
Thanks for reading, everyone. Take care!
The post Dear Mark: Desert Island Cookware, Supplement Sources, Bulk Frying Oil, B12 on Keto Vegetarian, and Streamlining the Day appeared first on Mark’s Daily Apple.
http://www.marksdailyapple.com/
Exercise isn’t about calories burned, but about movement. It’s imperative now to discover ways to simply move around more—even if only for brief periods—throughout your day. Make it official personal policy to take stairs instead of elevators, park at the furthest spot in parking lots instead of always angling for a closer one, and generally prioritize pedestrian movement over sedentary options. Here are several tips to add more movement to your daily routine:
Wake-Up Stroll: Grab the dog and take a lap around the block to gradually build energy and prepare for a busy day. Even if you only have 5-10 minutes to spare in the morning, it’s well worth the effort.
Brief Work Breaks: Mounting evidence suggests that work productivity, mental health, and stress management can improve significantly when you moderate digital stimulation and take frequent breaks away from focused, sedentary tasks to engage with fresh air, sunlight, open space and physical movement. Get outside and stroll around the office courtyard, up and down the building stairwell, or otherwise make do with whatever your surroundings. When you sit back down at your desk, you will have a perceptible improvement in energy and focus.
Stroll Before Arriving Home: When you pull into the driveway after a day behind the desk, behind the wheel, and behind in paperwork, hit the road for 5-10 minutes before you kill the momentum by opening the front door.
After-Dinner Stroll: Regular 10- to 20-minute outings will establish a wonderful tradition of winding down the evening, and will present an appealing alternative to going from the dinner table straight into the TV or computer room.
Grand Weekend Outing: Take a trail hike at a regional party or an urban journey downtown to the farmer’s market and back home. Set a reasonable goal based on your existing fitness level. Most everyone can walk or bike for at least an hour at a comfortable pace, and many can enjoy a two-or three-hour hike.
The post Primal Action Point: Move Frequently appeared first on Mark’s Daily Apple.
Originally Posted At: https://breakingmuscle.com/feed/rss
Position governs weight- today is self-scaled and challenging; Select a weight that will demand a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely (recommended baseline 10kg + W, 12kg. + M).
Then, 5 rounds of:
Originally Posted At: https://breakingmuscle.com/feed/rss
“You will always regret not training the position you got injured.”
– Dr. Andreo Spina
Some injuries are just unavoidable. I do believe a lot of wear-and-tear injuries or under-recovered injuries are avoidable, but the tripping over a weight, slipping on some ice, and stepping off of something and rolling your ankle types of injuries will happen. Now, how you bounce back from them depends on your training.
Originally Posted At: https://breakingmuscle.com/feed/rss
Chicken and turkey are popular for being high in protein and low in saturated fats making a mealtime staple for athletes as well as in many healthy eating households. Falling back on the same old recipes starts to become mundane and a little too routine.
http://www.marksdailyapple.com/
Research of the WeekTriglycerides can cross the blood-brain barrier and induce central resistance in both insulin and leptin receptors.
Poor sleep promotes negative thinking.
A paleo diet beats a typical “healthy” diet.
Some Vikings were buried with board games.
“Homemakers are generally happier than full-time workers.”
Episode 209: Dr. Joseph Mercola: I chat with Dr. Joseph Mercola, who needs no introduction. We chat about keto, fasting, mitochondrial dysfunction, EMF exposure, and much much more.
Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.
Sure, let’s just bring back the dead as cyborgs.
Lp(a), the underappreciated risk for heart disease.
The benefits of saunas continue to unfold.
It’s a double-edged sword.
A 15 year-old Irish teen discovered an antibiotic in blackberry leaf that kills antibiotic-resistant bacteria.
Pfizer stops looking for drugs to treat Alzheimer’s and Parkinson’s. There’s no magic bullet, folks.
When I saw the baked beans and toast in the pic those rural police callously posted to their social media feed, I was so severely triggered that I could actually feel the zonulin wrenching open my intestinal tight junctions. Even still, I wasn’t crazy enough to complain to the North Wales Rural Crime Team.
Japan, staying ahead of the curve.
I can confirm, this is a real danger: Jogging-induced penile frostbite.
Now do it for patients: A British hospital bans sugar and offers low-carb options to its staff.
Articles I’m pondering: “Ibuprofen linked to male infertility” and “Paracetamol in pregnancy could reduce daughter’s future fertility.”
Concept I found illuminating: Carbon footprint per gram of protein.
Good to know: Schizophrenia likely causes marijuana use, not the other way around.
One year ago (Jan 14– Jan 20)
“Goodness, that’s a bit disconcerting, a whole screen of blue shirted Mark Sissons So early in the mornings, reinforcement in a visual way.”
– I’m trying to imprint myself on you, Annette.
The post Weekend Link Love — Edition 486 appeared first on Mark’s Daily Apple.
https://www.girlsgonestrong.com/
Name: Kim Lloyd
Age: 41
Location: Topsham, ME
What does being a Girl Gone Strong mean to you?
It means being unapologetically, unabashedly who I am. It means picking up the hard rocks in my life to take a long hard look at myself and love what I see. For me, there has been a direct correlation in gaining the strength to be my authentic self and getting physically stronger in the weight room.
How long have you been strength training, and how did you get started?
I’ve always played sports, but I began to understand training the first time I watched Rocky. That was my introduction to the concept of preparation. So I headed down to the basement and started using the Sears weights that my dad bought for me brother.
I got serious about strength training 10 years ago when I was coaching college softball and wanted my team to get in the weight room. I couldn’t ask them to do what I wasn’t doing myself.
Around that time, one of my co-workers introduced me to the New Rules of Lifting for Women, by Lou Schuler, Cassandra Forsythe and Alwyn Cosgrove, which was a game-changer for me. My co-worker, who happened to be Dr. Lisa Lewis, also encouraged me to check out her boyfriend’s blog, and that’s when I started following Tony Gentilcore.
I’ve been hooked on weights ever since.
What does your typical workout look like?
Foam rolling and soft tissue work, followed by a dynamic warm-up. I’m currently re-visiting Eric Cressey’s High Performance Handbook, so I strength train twice a week, and add in runs where time allows.
Favorite lift:
The deadlift. For me, that lift is the most empowering and helped me feel confident in the weight room. I also love teaching the deadlift and watching my female clients continually surprise themselves with their own strength.
Most memorable PR:
I hit a 280-pound conventional deadlift PR three days before undergoing shoulder surgery in January of this year. It wasn’t pretty, but it felt good to move the weight, especially when I was going to spend the next five weeks in a sling and the next six months recovering.
Top 5 songs on your training playlist:
Top 3 things you must have at the gym or in your gym bag:
Do you prefer to train alone or with others? Why?
I love training alone. I love putting my headphones on, getting my groove on with Cher and getting down to business. I’m an introvert, so I need time in my own head to recharge.
Sometimes I go for a run without any music because the gym is such a stimulating environment, with the lights and the music and the noise that I need to have some workouts in total quiet to be sure that I’m in a place where I can be as present as possible to my clients, my wife, my family and friends.
Most embarrassing gym moment:
It’s actually the time I was mopping our gym floor and dancing to Gloria Estefan’s Conga with the mop and unbeknownst to me, a landscaper was standing there waiting to ask me a question. When I asked how long he’d been there he smiled and said “long enough.”
Most memorable compliment you’ve received lately:
Honestly, anytime someone reaches out to work with me it’s a compliment.
Reaching out to a coach to say you want to work out or make some changes in your life takes a lot of courage and is an incredibly vulnerable place to own — anytime someone shares that vulnerability with me, it’s a compliment.
I also had a client come in to workout dressed in her Christmas tablecloth, because she knew I’d laugh. It was a compliment that she shared her silliness with me.
Most recent compliment you gave someone else:
Just the other day one of our clients who is brand new to the gym — never worked out in her life — pulled 75 pounds on the sled. It’s always so fun to see someone surprise herself with her own strength, and for me to say aloud “You don’t know yet just how strong you are. But you will.”
Favorite meal:
It might sound cliché because I live in Maine but lobster. Lobster by itself, in a BLT, in mac and cheese. In a bowl of butter. Lobster.
Favorite way to treat yourself:
A massage. Followed by a ginormous iced mocha latte from Starbucks with whipped cream. Or just whipped cream. Because, you know… whipped cream.
Favorite quote:
It’s never too late to become what you might have been.
— George Elliot.
Favorite book:
Tattoos on the Heart: the Power of Boundless Compassion by Father Gregory Boyle
What inspires and motivates you?
My wife, who works in public health, specifically with the Adolescent Health and Suicide Prevention Program for the state of Maine — it’s difficult work but she somehow manages not to bring it home with her.
Also my late 86-year old mother-in-law Lynn. We lost her very suddenly in December, but she was the epitome of a Girl Gone Strong. She strength trained her entire life and I often used her as an example to clients of how strength training can help you maintain muscle tone, bone density and independence as you age.
The line that often motivates me is “there but for fortune go you or go I.” I am fortunate that so many things have gone well for me. I have my health, an awesome relationship that I’ve been in for over 11 years, family and friends that I love, and now, a job that both nourishes and challenges me. When you have that kind of support and when your basic needs are taken care of, you have the space to do more.
It’s by fortune that I have so many needs met — I have space to do more and it’s my daily goal to honor that fortune by helping others.
What do you do?
I now have the privilege to call myself a coach at Spurling Fitness in Kennebunk, Maine. I have the pleasure of working with strong women every day. We have an entire host of Girls Gone Strong who come to our facility and I get to coach them, work with them, and dance and have fun with them every day. When I’m not at Spurling I’m working on Kim Lloyd Fitness — writing blog posts, filming videos, and working with distance clients.
What else do you do?
I play my guitar. I hug my nine-year old basset hound Rooney. I listen to old school vinyl records. I run. I’m an amateur photographer and have had the pleasure of photographing a number of fitness professionals, including Tony Gentilcore and Lisa Lewis. This time of year I watch my hometown Pittsburgh Steelers every weekend. In the summer, I’m hopelessly devoted to my Pittsburgh Pirates baseball team, usually listening on my commute home from work. I play softball and golf. And I write — both for fun and for work.
Describe a typical day in your life:
I get up and let Rooney out and give him breakfast. Then I meditate. Then I sit down and write. Sometimes it’s for a blog post, sometimes it’s personal, but I start every day with some writing. If it’s a work day, I drive an hour to the facility — I usually work 10 or 12 hour days and try to mix my workouts in during the off-hours. If it’s a weekend, I read, write, and my wife and I often pick a new restaurant to try out, and there is no shortage of those in Portland, Maine.
Your next training goal:
300-pound deadlift and a marathon — 2018 is my year of the marathon.
For what are you most grateful?
My wife of 11 years and the fact that, after having worked 29 jobs since college, I found a career. The search for career fulfillment has taken me longer than many of my friends and colleagues and for the longest time I thought I’d never have the satisfaction in a career. But I’m grateful that I honored my restlessness and persistence and have finally landed where I believe I’m meant to be. And I’m beyond grateful to have a wife who has supported my restless ways.
Of what life accomplishment do you feel most proud?
After years of feeling shameful about my professional journey, working as a salad bar attendant at Ruby Tuesdays and folding t-shirts at a retail store while I was in my 30s and had a master’s degree, I’m pretty darn proud that I persisted until I found my place in this world.
Which three words best describe you?
Silly (dress like Wonder Woman at the gym kind of silly); authentic (what you see is what you get); and compassionate.
What’s a risk you’ve taken recently, and how did it turn out?
Two years ago, I ditched a full-time job at a prestigious college in Maine to do an unpaid internship at Cressey Sports Performance. That wasn’t easy to do as a married woman in my late 30s. I had to borrow from retirement and spend the summer away from my wife.
I slept on an air mattress and spent the first few weeks feeling like I was back in college again. I’d majored in English not Exercise Science, was older than every coach and most of the clients at Cressey, and often drove home on Fridays wondering what the hell I was doing and if I’d been careless to throw a full-time job away.
By the end of the summer though, I’d found my confidence and rhythm as a coach. I know that if I hadn’t made that jump two years ago, I wouldn’t be coaching full-time today. I’d still be dancing around the edges.
How has lifting weights changed your life?
It’s how I carry myself: I look at photos of me from high school and see the slumped shoulders and the constant disappearing act I was doing. I’ve changed and grown in many ways since then, but I carry myself with pride and confidence, and I let my true self out.
What’s the coolest “side effect” you’ve experienced from strength training?
A few months after I started lifting weights, I came upon an older man who had hit a crack in the sidewalk and spilled out of his motorized wheel chair. His wife was trying desperately to get the chair rolled over and I came up offering to help. She took one look at me and said “oh honey, this chair is very heavy.” I deadlifted it back onto its wheels and I’m not gonna lie: I surprised myself with the strength. I am confident. So much more confident that I’ve ever been in my life.
What do you want to say to other women who might be nervous or hesitant about strength training?
Don’t wait. It’s OK to be scared, it’s OK to feel intimidated and while it’s an incredibly vulnerable place to ask for help, find someone — a friend or a coach — who can meet you in that vulnerability and be with you while you get started. But please, don’t wait another day. Take the step: walk through the door of your local gym, find a program through Girls Gone Strong, find a friend who will support you.
You really are stronger than you know, in so many ways. Your strength is already there; you demonstrate it every day. Your strength is there. Cultivate it. Nurture it. Let it come through you.
Learn more about Kim, check out her website and YouTube channel, or connect with her on Facebook, and Instagram.
The post GGS Spotlight: Kim Lloyd appeared first on Girls Gone Strong.
http://www.thealternativedaily.com/
It’s fair to say that your brain is pretty darn important. Aside from being one of the largest organs in your body, it’s the control center for almost every conscious and unconscious function — from walking to breathing. Beyond the vital functions, we rely on our brainpower for excelling at our job, making witty comments […]
http://www.thealternativedaily.com/
When it comes to coconut oil, the debate rages on. On the one hand, conventional health “experts” and the average American continue to write coconut oil off as a calorie-laden pile of saturated fat. To eat it would supposedly increase the risk of cardiovascular disease and somehow pack on the pounds, as these people are […]
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