https://www.girlsgonestrong.com/

Have you ever come across someone performing an exercise that looks so simple that you can’t figure out how or why they’d choose to do that? That’s most people’s reaction when they first see the Pallof press! Yet, this exercise is deceptively… challenging!

What’s a Pallof press, you ask? Simply put, it’s one of the Girls Gone Strong absolute favorite core exercises! It’s an anti-rotation exercise, which means that you’ll literally be using your core to resist twisting to one side.

What Are the Benefits of the Pallof Press?

In general, the Pallof press can be used to:

• Increase core strength, primarily in the anterior core and obliques
• Even out asymmetries and imbalances between the left and right sides
• Reduce the risk of injuries resulting from a weak anterior core (and the subsequent pelvic and spinal stability issues)

What makes the Pallof press special among core exercises is that it truly has variations that are suitable for every level of technical ability and training experience, so beginner and advanced exercisers alike can use it in their programming.

What Equipment Do You Need?

You will need either a cable machine or a resistance band anchored to a point. In the standard position, the cable or band will be positioned at chest height (think sternum), but it can also be placed higher or lower in variations of the exercise.

What’s the Proper Technique?

While the following describes the Pallof press done from a standing square stance, with the band or cable at chest height, this exercise can also be performed in a split stance, as well as in a tall kneeling and half-kneeling position.

Set Yourself Up

• Set the cable attachment or resistance band at chest height.
• Stand with your side to the anchor point, in an athletic square stance. When you extend your arms, the cable and your arms should form a 90-degree angle, so position your body accordingly.
• You should have a slight bend in your knees, and your feet should be hip- to shoulder-width apart.
• Grab the cable attachment or band with your outer hand (farthest away from cable machine or anchor point), and lightly rest the fingertips of your inside hand on top of the other hand. This grip takes the inside arm out of the equation and really forces the core muscles to work much harder.
• Before you go take a deep breath into your belly (360 degrees of air around the spine).

The Movement

• Forcefully exhale as you extend your arms, actively soften your rib cage towards your hips (close the space in your midsection), and lightly engage your glutes, creating tension through your whole body.
• Hold your arms in the extended position for 1–2 seconds before you bring them back to the starting position.
• As you bring your arms back in towards your body, stop when your elbows touch your sides. Don’t allow your hands or forearms to touch your anterior core. Relax your arms so they do not dominate the exercise.
• Keep your shoulders pinned, and your shoulder blades drawn together and down toward the opposite hip. Do not allow your shoulders to round or shrug.
• Maintain a tripod foot (weight on the mid to back of your foot, and keep your big and baby toe down) for the duration of the exercise. This will improve your overall stability and ability to perform this exercise.
• Maintain proper alignment for the duration of the exercise. There should be no rotation occurring in your shoulders, torso or pelvis, and your body should not tilt laterally. Your body should remain relatively vertical (can have a slight forward lean in your torso), and your spine should remain in a neutral position.
• Do not allow your knee to collapse in or fall out. Reset before each rep.
• Complete all reps on one side before moving to the other side.

When Should One Perform Pallof Presses?

Pallof presses can either be used at the beginning of a workout, as a stability-based warm-up exercise or at the end after the more complex compound exercises have been performed. It can also be used on its own as an anti-rotation exercise for your trunk.

Beginners should start by mastering the standing square stance Pallof press described above before progressing to more advanced variations such as performing the exercise in a split stance, in the kneeling and half-kneeling position, as well as doing isometric holds or circles instead of continuous reps.

Aim for 3 sets of 6–10 reps. The exercise can be made more challenging by adding more weight to the cable stack, using a thicker resistance band or moving further away from the anchor point.

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The post How (and Why) to Do Pallof Presses appeared first on Girls Gone Strong.

Originally Posted At: https://breakingmuscle.com/feed/rss

“Looks familiar, doesn’t it? We’ve been here before, you and I, remember? I do. I think of nothing else.”

– Agent Smith (Matrix – Revolutions)

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Originally Posted At: https://breakingmuscle.com/feed/rss

Easy and economical, this simple soup is a quick and flavorful way to feed your family. Inspired by the ethnic origins of peanut soup, this soup utilizes another common staple of African cuisine, the yam, or its similar relative, the sweet potato, and combines these key components with Thai curry paste and lentils. Thai cuisine also utilizes peanuts or other nuts in their regional dishes which complements the unique curry blend that is flavorful but not overly spicy. 

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http://www.marksdailyapple.com/

Three years go I notice in my yearly blood work that my thyroid levels were rising. I called my doctor and her words to me were: “OOO, you are just subclinical hypothyroidism, we’ll just watch your levels to see where they go next year.” NEXT YEAR, I thought. I’m not waiting a whole year.

My journey began. I could see no fundamental reason why when there were rising levels that we wanted to wait another 365 days to take any action. I took action then. Immediately I dove into the Internet and followed whoever I could, watched every doc series, Ted Talk, online summit and followed those who spoke to do more research. That is where I came across Mark’s Daily Apple and I’ve been a fan ever since.

I also did my own research. I tried coconut oils, green powdered drinks, eating nuts for my hair loss, selenium, maca, ashwagandha, all organic, non goo, organic hair care and plant based everything and so much more. I tell people today that you have to know your body and you have to try everything to see what works for you. Holistic medicine treats a cause not a symptom and therefore is not a cookie cutter medicine, and what works for my DNA may not work for yours and visa versa.

I started with a 15 day juice only fast which I documented on YouTube basically to keep me going, but honestly after day 4, it was not an issue.

I started to do research on the thyroid and knew i had some weight to lose. I chose a Keto diet and included intermittent fasting. That was 3 years ago and today I continue the same path and tell anyone that will listen, anyone who is ill and especially anyone with autoimmune issue you can reverse the stats. I did.

The next year my levels went up and I had to see an endocrinologist and in fact, I’ve not seen the same endocrinologist twice in these past three years. They all keep leaving and booting me to a new one, I finally gave up and don’t go to any right now. The system failed me, but that was okay. I was on a better path.

My last labs (last year) were all normal minus my Vitamin D, for which now I supplement as well as enjoy my time in the sun. I remain Keto with intermittent fasting and figure it’s a way of life.

I admit I do stray at times, we all have our weakness and mine is useless white fluffy bread.

I’ve tried a lot of things, but Keto was a new way of life and intermittent fasting just sort of fit. I rotate schedules at work every 3 months and that is not an easy task and so hard on your system, but I also rotate my intermittent fasting to keep my body on a steady rotation of fasting and eating.

My weight loss was around 80 pounds—that I have kept off to this day.

I’m no sure where I’d be today had I listened to my doctor, and trust me I believe in doctors but I believe in myself and my instincts a whole lot more.

I could go on and on. I usually do. But this will give you the idea of my life and what I do to remain in the best shape I can be at 58 years young.

Thank you

Lisa B.

The readers featured in our success stories share their experiences in their own words. The Primal Blueprint and Keto Reset diets are not intended as medical intervention or diagnosis. Nor are they replacements for working with a qualified healthcare practitioner. It’s important to speak with your doctor before beginning any new dietary or lifestyle program, and please consult your physician before making any changes to medication or treatment protocols. Each individual’s results may vary.

The post Keto Was a New Way Of Life appeared first on Mark’s Daily Apple.

http://www.marksdailyapple.com/

A couple weeks ago I announced that the bees and are looking to share your stories of success in changing habits, losing weight, reclaiming your health, and enjoying more vitality with the help of Primal and/or Primal-keto living—and that I’m offering a giveaway to sweeten the pot: a $200 gift certificate  to PrimalKitchen.com for one lucky winner, plus a 5-book Primal library for two additional winners—all three randomly chosen among those who send in their success stories and photos by March 8th, 2019—as well as a 20% off discount to either PrimalBlueprint.com or PrimalKitchen.com for everyone who sends in a story and photos at any time.

Remember, anyone in the world can enter. Additionally, everyone who has submitted a Success Story to Mark’s Daily Apple in the past is free to submit an updated story and new photos.

Just submit your story along with pictures you feel are indicative of your journey and your current Primal life and success. Please use the subject heading “My Primal Story.” Otherwise, there’s a good chance we might miss it.

For more info on success story guidelines and giveaway rules, check out the previous post, and for inspiration to write your own story, you can read past Success Stories here.

I’ve got another amazing success story coming up this morning, so stay tuned.

The post FINAL CALL For Success Story Giveaway! appeared first on Mark’s Daily Apple.

Originally posted at: http://www.nerdfitness.com/

So you’re gonna buy yourself a gym membership?

Great! I have one too!

Having access to a dedicated place to get stronger and train can be really helpful for leveling up your life.  

So if you want a gym membership yourself, I support your decision 100%.

However, there’s a lot to consider when thinking about purchasing a gym membership…

• Which gym should I pick?
• What should I do before I sign a contract?
• What are some tips to save money on my membership?
• How do I train in a gym?
• How can I overcome anxieties in the gym?
• Is there an alternative to purchasing a gym membership?

These are great questions!

Let’s make sure you have answers to all six.

And if you’re joining a gym for strength training purposes, make sure you download our massive guide: “Strength Training 101:Everything You Need to Know.” Gets yours free when you sign up in the box below:

HOW DO I FIND THE RIGHT GYM?

As part of our Strength Training 101 series, we dedicate an entire article to picking the correct gym. Let’s recap some of it right here for you.

#1) WHAT ARE YOU LOOKING FOR? Picking a gym isn’t as easy as running to the closest one and signing up. There are a lot of things you need to take into consideration. There’s equipment to contemplate, classes offered to compare, and distance from your home to calculate.

It can be a good idea to create a list of things you are after, to make sure the gyms you research have what you need. Want such a list? You got it.

Types of gyms. You’ll mockingly hear big-name-chain gyms referred to as “Globo Gyms,” taken from the critically acclaimed masterpiece, Dodgeball.

You can think of Globo Gyms as your standard large franchise like 24 Hour Fitness, LA Fitness, Gold’s Gym, etc. You know, the big commercial gyms.

Oftentimes their price and location make for a convenient membership. I am a member of a Globo Gym. It’s conveniently located and fits my budget.

On the flip side would be a locally owned gym. Something where the owner hangs out and greets everyone. You’ll often find more free weights at such a gym, which is awesome, but it might come at the expense of other amenities like childcare.

These are some pros and cons to weigh.

The other thing to consider would be a CrossFit gym. More expensive, but arguably more of a community setting than you’ll get at a “Globo Gym.” Although they tend to be a little pricer.

Bringing us to…

#2) WHAT IS YOUR BUDGET? How much are you willing to spring for your membership? You might get away with as little as $10 a month. Conversely, a $400 monthly membership is not unheard of.

Although typically a gym membership will run you $30-$50.

To put the cost in context, it can be important to consider the gym’s amenities offered. Do they hold free classes like yoga? A single class can cost $10-$15, so if you plan on attending a few, this can quickly equal the price of your gym membership.

Do they offer childcare? If you need someone to watch your offspring, this alone might be worth the membership. Refer to our list above for some ideas.

#3) HOW IMPORTANT IS LOCATION?  Don’t set yourself up for failure here. If your gym is all the way across town, you may end up less likely to use it.

Consider a location on the way to or from work.

If you have to pass by the gym twice a day, you’re much more likely to stop in.

Might be worth springing more for a convenient location for your day-to-day.

As I mentioned, this entire section on “Finding the Right Gym” was taken from our Strength Training 101: Everything You Need to Know ebook.

It walks you through every aspect of starting a strength training practice, form equipment, specific workouts, and how to know when you should progress to lifting weight. You can grab it for free when you join the Rebellion below!

WHAT SHOULD I DO BEFORE I PURCHASE MY GYM MEMBERSHIP?

So you’ve narrowed down the type of gym membership you want to purchase.

Before you pull the trigger, do the following:

Get a guest pass.

Some gyms give out free passes for a week or two, some you have to pay for (e.g. $20 for 20 days). Even if you have to pay for it, this is probably the best money you can spend.

After all, you don’t buy a car without test driving it, right?

Make sure you head to the gym at different times of day that align with when you plan on going regularly.

There’s nothing worse than finding a perfect gym, signing a big contract, and then discovering that the gym is so swamped with people after your workday that you can’t even get to the equipment you’d like to use.

During your guest visits there are lots of things to look for:

Is the equipment in good working order?

Is there enough equipment for everyone or are you fighting for a bench?

What’s the general vibe of the gym? Does it seem clean?

If you’re going before work, are there enough showers available?

Did you have to wait to use one?

It’s also never a bad idea to talk to the other members and ask them what they like and dislike about the gym. You can also read reviews online on sites like Yelp or Google, but remember that people are more likely to complain than compliment, so take all online reviews with a grain of salt.

Nervous about approaching people? Read this.

HOW DO I BUY A GYM MEMBERSHIP?

At this point, you’ve decided to pull the trigger.

Want some potential money saving tips? I got you:

Join with a friend or family member. Gyms can be sales driven, so bringing in someone else can make for an enticing offer. They likely have a quota to make, so the more the merrier. It’s worth asking every gym about a family plan.

Join in January (or keep an eye out for specials during the slow months). The start of the new year brings a fitness craze, and many gyms capitalize on this by waiving fees or offering discounts. If it’s near, it might be worth signing up during this rush.

January won’t be the only time gyms offer specials. Google “name of gym deals” and similar items to see if any recent ads show up, as well as check on sites like Groupon and LivingSocial. If you just missed a deal, bring it up to them. They very well may still offer it.

If not…

Haggle. While this can be uncomfortable for some, asking for a discount won’t hurt. The worst thing they’ll tell you is “no.” The best thing that could happen is they’ll give you a free membership.^[1]

While I’m joking on that last part, many people do have success with negotiating gym membership fees, especially at locally owned stores which don’t have corporate oversight.

It doesn’t hurt to ask.

Once you settle on a price, the next step is contract time.

Keep an eye out for the following in your contract:

• An out clause, in case you move, lose your job, etc. Often you can get out of a contract if you move a certain number of miles from the club without a fee, but usually, any other item requires an “early termination fee” to get out of your contract.
• Can you freeze your contract if you go out of town or are on vacation?
• What happens if the club goes out of business?
• Does the membership renew automatically?

Always get everything the salesperson promises you in writing (and remember that most of the time they are working on commission). I’d also suggest that you get a copy of the contract and take it home with you to read before you sign it.

If they won’t let you do that, that’s a bad sign.

Remember, if the sales person is overly pushy, or you don’t feel comfortable for any reason, walk away. There’s a lot of gyms out there that would be happy for your business.

Got your membership? Perfect. Now the fun starts!

HOW DO I TRAIN AT THE GYM?

If you’re worried about what to do at the gym, you’ve come to the right place.

We have an entire guide on “How to Train in a Commercial Gym,” which you should check out. If you’ve never worked out in a commercial facility, it’s a great place to start.

I personally train in such a facility and I wrote about being the only Rebel in a big box store right here. Read it for my personal tips on how to get in, take care of business, and get put.

You can also check out this article to make sure you walk into the gym with the right equipment in order. Be prepared!

Afraid you’ll make a fool of yourself the first time you try and work out with your new membership?

I’m prepared for that too!

I wrote an article “How to not be a newbie at the gym” covering this exact concern.

Jim Bathurst, our head male trainer for Nerd Fitness coaching, also wrote a sweet article on “29 unwritten rules” for proper gym etiquette. You can check that out right here.

Both should help for the first time you step foot in the gym to train.

What’s that? You have absolutely NO idea what you’re doing in a gym and you wander around like a lost sheep without a shepherd?

You’re not alone! There’s nothing worse than feeling foolish or worrying so much about doing something wrong that you never try in the first place.

Our advice would be to consider enlisting the help of a trainer – if you can afford it – for a few sessions to help you get started.  

If you want full accountability, expert guidance, and consistent instruction, we have you covered there too.  Check out our online Coaching program that might help you too! If you’re just starting out, and have no clue where to begin, we got you covered! We can build you custom workouts, provide accountability so you can follow through and crush them, or help you change your nutrition strategy if you’re trying to lose weight. We work with busy people just like you, helping many of them step foot in the gym for the first time.

Wanna see if we are a good fit for each other? Click on the big image below to schedule a free call with our team:

WHAT IF I’M SCARED OF THE GYM?

If you’re nervous about even stepping foot inside a gym, you’re not alone.

We get tons of emails from Rebels anxious about walking in the door of their local fitness facility.

Which is understandable, because stepping foot into a commercial gym to train can be intimidating. The people there all seem to know that they’re doing, making you a potential outsider.

I’ll tell you what I tell all Rebels nervous about walking into a gym:

1. Everybody around you is just as self-conscious as you are. Yes, that super jacked dude. Or that thin (or jacked), fit woman on the elliptical. They aren’t focused on you, because they’re too busy living inside their own head wondering if everybody is thinking about them.
2. Everybody starts somewhere. You don’t have to be strong and fit to train in a gym. You go to the gym to get stronger, more confident, and then you’ll become fit.
3. MOST will applaud you for trying. When I see somebody who is severely overweight at the gym, it makes me happy – they’re trying to better themselves. This is the mentality 95%+ of the people will have.
4. MANY will be too self-focused to even notice you. These are the dudes lifting up their shirt in the mirror to check their abs, doing bicep curls in the squat rack, and/or making sure they take photos to post on Instagram to prove they did, in fact, go to the gym.
5. A RARE few will judge. Though they’re not just judging you, I promise. They’re judging EVERYBODY around you because they can’t help but compare themselves to others. This is no different than in real life. Screw these people, haters gonna hate, slaters gonna slate.

After explaining these points to a worried Rebel, I then bring up the idea of “20 Seconds of Courage.”

Our lives are a series of decisions.

And each individual choice really doesn’t take that long to make – less than 20 seconds. Once you make that decision, you set yourself on a course with no way to off, until you make another decision.

You don’t have to be courageous for a full hour. 20 seconds will be enough to walk into a gym.

I want you to use 20 seconds of courage to enter any local fitness facility. From there, you can start thinking about actually purchasing a membership.

WHAT IF I DECIDE THE GYM ISN’T RIGHT FOR ME?

Hey, I get it. The gym can suck.

If you want to get a membership to start working out, great!

But if it’s not your bag, don’t sweat it. There are tons of other options.

You can start doing bodyweight exercises from home.

You can start doing an at-home yoga practice.

Like the outdoors? Start working out there!

There’s is nothing, written anywhere, that says the only way to get fit is in a commercial gym. And if it is written, it’s just some sales propaganda.

Do what’s best for you.

However, if you DO want to start working out in a gym, follow the tips laid out in this article:

• Scope out some different facilities
• Try out a guest pass or two
• Have a workout plan prepared when you enter to train

Alright, I think that about does it for this article on buying and using a gym membership.

Did I miss anything?

Do you have any advice for someone just stepping foot in the gym?

Let me know in the comments!

-Steve,

PS: If you’re just getting started on your fitness journey, I’ll again remind you of Nerd Fitness Coaching! We can build you custom workouts, for the gym or for your home. We can also guide you through nutrition strategies if you’re trying to lose some weight. We can make a plan for your specific situation, so you can level up your life!

###

All photo sources can be found right here.^[2]

http://www.thealternativedaily.com/

Humans need salt to survive, but it has to be the right type of salt. There is much confusion surrounding this, and you may hear things like salt is bad, implying that all salt is bad. To be clear, not all salt is created equal. What we don’t need is table salt – it is […]

Originally Posted At: https://breakingmuscle.com/feed/rss

Becoming the person we want to be is typically a case of taking action—not once, but over and over again. This is hard to do, particularly within a world that ingeniously inserts technology meant to pull us from those actions that we decided we wanted to adopt. Logically, it makes perfect sense to add a workout five days per week, but life is busy and our emotions will often disagree with these plans.

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Name: Micki Krimmel
Age: 41
Location: Los Angeles, CA

What does it mean to you to be part of the GGS Community?
I’m such a fan of the work GGS is doing to empower women with fitness. My mission is quite similar with Superfit Hero and it’s so rewarding to be part of a community of athletes who believe the benefits of fitness and strength training should be accessible to more people.

What do you do?
I’m the founder of Superfit Hero, a fast-growing Los Angeles-based activewear brand. I believe fitness is for Every Body. With performance leggings designed for athletes size XS-5XL, Superfit Hero is the most inclusive premium activewear brand on the planet.

We are committed to supporting the growing Body Positive Fitness movement. We sponsor plus size athletes and feature a wide range of body types in our marketing, including bodies that are traditionally ignored by most mainstream fitness brands.

We recently launched the Body Positive Fitness Finder, the first of its kind directory that helps people ditch the diet culture mentality, and find body-positive trainers and fitness activities near them.

What inspired you to create Superfit Hero?
Like most women, I had a rocky relationship with my body and with fitness over the years. But once I started playing roller derby competitively, I began to think of myself as an athlete. My goals and purpose for training shifted and my entire mindset and relationship with my body shifted as well.

That was a transformative experience for me.

I realized that fitness didn’t have to include self-hatred and shame. Instead, fitness could be a source of confidence, personal progress, and joy.

I wanted to build something that could be a platform for sharing that message and help make this new more positive version of fitness more accessible for everyone.

How long have you been strength training, and how did you get started?
I started lifting weights when I joined CrossFit in 2012 as a way to cross-train for roller derby. I quickly fell in love with weight training for its own sake and continue to train regularly though I retired from competitive roller derby two years ago.

Most memorable PR:
I will never forget the first time I deadlifted 300 lbs. I remember that moment marking a huge shift for me. I realized for the first time in my life, I wasn’t working out to lose weight. I wasn’t marking my progress by counting the pounds on my body. Instead, I only cared about how much I could lift!

This was such a life-changing experience for me that I knew I had to share it with others. I decided to commit myself to changing the fitness industry to help empower other women. I really think this moment is what led me to create Superfit Hero!

Do you prefer to train alone or with others? Why?
With others definitely! When you get your blood moving, your mood improves and it’s the best time to have some fun with your friends.

There’s nothing like having some laughs and encouraging each other through a workout.

Top 3 things you must have at the gym or in your gym bag:

• Superfit shorts – I never wore shorts until I designed them myself. They are the perfect length to make me feel confident. They offer the right amount of compression to keep everything contained, and the pockets are endlessly useful.
• I’m a huge fan of KT tape (generic brands work just fine) for taping my hands for lifting. It’s flexible enough that it doesn’t rip or pull and it gives me just enough protection where I need it on my thumbs and ring fingers.
• My notebook for tracking my progress.

Most memorable compliment you’ve received lately:
I just got back from a conference where someone I admire professionally told me, “I know you will succeed with Superfit Hero. I can tell by how you talk about it. Your passion for the business is contagious.” This was such an important thing for me to hear and I’m keeping it top of mind to help me get through the challenges of running a new business.

Most recent compliment you gave someone else:
I have a friend who is one of those super-connectors. He always seems to be at the center of everything. He knows everyone and is very good at introducing his friends to each other. He has created a huge social network of amazingly interesting and successful people.

I texted him yesterday to thank him for being that connector and to tell him I’m grateful for the impact his friendship has had on my life. I told him he’s amazing and unique and that he has had a huge impact on countless people by creating these opportunities for us.

Favorite meal: 
Breakfast. Any time of day.

Favorite way to treat yourself:
Honestly, my favorite treat to myself is finding quiet downtime where I can relax. Time to read a book, play a video game, meditate, or just chill and be unproductive.

It’s so important to set aside time to do nothing. It’s become increasingly harder to do in our lives. Just like our bodies, our brains need rest in order to work at their best.

What else do you do?
Lately, I’ve been really into riding my dirt bike and fixing it up as well. I’m really enjoying wrenching on it in the garage and I’m interested in doing more of that. I also read a lot and enjoy games and puzzles that challenge my brain.

Your next training goal:
Deadlift 400 pounds!

Tell us about a time when you overcame fear or self-doubt.
Oh man, I go through this on a daily basis! Running a start-up is a constant exercise of overcoming. On almost a weekly basis, I come upon something that seems insurmountable. Usually, I push right through and come out on the other side with a new skill and increased confidence.

But sometimes, when things get really tough or just because I’m feeling a bit off, I can fall into deep self-doubt and a huge case of imposter syndrome.

I’ve learned to embrace those feelings, to let them exist and not waste energy trying to block them out.

Like all feelings, they are temporary and if I just give myself the afternoon off, I’m soon able to dig back into my confidence and find a solution.

What do you want to say to other women who might be nervous or hesitant about strength training?
Lifting weights is the most rewarding fitness activity because it’s inherently trackable. Our brains love nothing more than the feeling of making progress. As you get stronger, you will be able to lift more weight or do more reps. That progress is all it takes to feel really good about yourself! It’s a much more rewarding thing to track than weight loss and there’s no shame involved!

You can learn more about Micki’s work with Superfit Hero on her website, and connect with her on Facebook and Instagram.

The post GGS Spotlight: Micki Krimmel appeared first on Girls Gone Strong.

http://www.marksdailyapple.com/

People don’t talk about oxtail stew these days, but it’s a true Primal-worthy classic. With an arguably richer taste than beef and more succulent feel when cooked for stew or soup, oxtail might just become a new favorite. But the real difference (and reason behind the appealing stewed texture) is the ample connective tissue—an incredible source of collagen for the benefit of skin, hair, joint health, performance and more. (Since we used bone broth here in lieu of water or regular stock, this recipe is one of the best you can make for collagen content.) You’ll enjoy warming up with this gelatinous, flavorful and hearty dish on a late winter night. And you might consider making an extra batch: it tastes even better the next day.

Time In the Kitchen: 25 minutes (plus cook time)

Servings: 4

Ingredients:

• 2 pounds grass-fed oxtail
• 1 1/4 cup beef bone broth
• 1/4 cup Primal Kitchen® Barbecue Sauce
• 1 lb. small red potatoes (about 6), cut into bite-size pieces
• 4 large carrots, cut into 1-inch-thick slices
• 1 large onion, cut into bite-size pieces
• 2 slices nitrate-free bacon, cut into 1-inch pieces
• Salt and pepper to taste

Instructions:

Heat Instant Pot on Saute and crisp chopped bacon. Remove and drain on paper towel.

Season oxtail and sear on all sides in bacon fat (3 min per side).

Add in other ingredients and cook 45 minutes on Manual High (Sealed). Let vent 15 minutes.

For slow cooker: cook bacon and sear oxtail in separate pan. Then cook all ingredients in slow cooker on low for 8 hours.

Nutritional Information (per serving):

• Calories: 719 
• Net Carbs: 24.6 grams
• Fat: 36 grams
• Protein: 67 grams

The post Instant Pot Oxtail Stew appeared first on Mark’s Daily Apple.