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Do live lobsters feel pain when they’re plopped into boiling water? They do scream, after all. Or, is that simply the sound of air escaping from their bodies? Boiling lobsters alive may be common practice for both chefs and home cooks, but is it really the most humane way to cook a lobster? Boiling any […]

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inline_coconut pulled pork 2This is succulent pulled pork with an Indian twist. The pork is swimming in a fragrant coconut sauce rich with spices like garam masala, turmeric, coriander, and cinnamon (plus, lots of onion, garlic, and ginger).

This recipe is made in two parts. First, cook the pork shoulder. Then, simmer the coconut curry sauce. Using one pot, the Instant Pot, for both steps keeps the cooking time and the dirty dishes to a minimum.

Typically, pork shoulder is cut into small stew pieces for curries. On some days though this step can feel like too much time and effort. So, for this recipe, the pork is cooked in large pieces instead and then shredded into the sauce.

Serve Instant Pot Pulled Pork Coconut Curry with sweet potatoes or roasted squash. It’s also great with sautéed greens on the side.

Time in the Kitchen: 1 hour of hands-on cooking time, plus 80 minutes in the pressure cooker

Servings: 6 to 8

Pork Ingredients

Primal

  • 3 to 4 pound boneless pork shoulder, cut into 4 pieces (1.4 to 1.8 kg)
  • Juice of 1 lemon (about 1/4 cup/60 ml)
  • 2 tablespoons avocado oil (30 ml)
  • 1 tablespoon garam masala (15 ml)
  • 1 teaspoon garlic powder (5 ml)
  • ¼ teaspoon cinnamon (1.2 ml)
  • 2 teaspoons kosher salt (10 ml)

Coconut Sauce Ingredients

Primal

  • 2 tablespoons coconut oil, divided (30 ml)
  • 1 tablespoon unsalted butter or ghee (15 ml)
  • 1 14.5-ounce can diced tomatoes (411 g)
  • 1 large onion, chopped
  • 4 garlic cloves, finely chopped or pressed
  • 2-inches/50 mm peeled ginger root, grated
  • 1 teaspoon garam masala (5 ml)
  • 1/2 teaspoon turmeric (2.5 ml)
  • 1/2 teaspoon cumin (2.5 ml)
  • 1/2 teaspoon coriander (2.5 ml)
  • 1/2 teaspoon salt (2.5 ml)
  • 1/4 teaspoon cardamom (2.5 ml)
  • 1/4 teaspoon cinnamon (1.2 ml)

Instructions

Recipe Tip: The pork can be made a day head, or be made on the same day as the coconut curry sauce.

For the pork, mix together lemon juice, avocado oil, garam masala, garlic powder, cinnamon, and salt. Pour marinade over the pork pieces. Marinate 30 to 60 minutes at room temperature (while prepping the rest of the ingredients) or several hours in the refrigerator.

Using the sauté function of an electric pressure cooker (like an Instant Pot) set on medium, heat one tablespoon of coconut oil. Lift each piece of pork out of the marinade, shaking excess marinade off (save the marinade). Cook the pieces of pork until browned on all sides; about 8 minutes total for each piece. If the pot gets too hot and the spices on the pork start to burn, turn down the heat, and/or add more oil.

When the pork is browned, pour the remaining marinade into the pot. Add 1/4 cup (180 ml) water. Use a wooden spoon or spatula to loosen any bits of meat that have stuck to the bottom of the pot.

With all the pork in the pot, cover and lock the lid. Set the pressure cooker to cook for 80 minutes under high pressure. Make sure the valve is in the “sealed” position. When 80 minutes has passed, let the pressure release naturally (about 15 minutes).

Take the pork out of the broth; shred when cooled. Reserve ¼ cup of the broth; the rest can be refrigerated for another use (add to soups or stews for extra flavor, or use the broth to flavor meat or roasted vegetables.)

Using the pressure cooker’s sauté function on medium, heat the unsalted butter or ghee, plus the remaining tablespoon of coconut oil. Add onion, cook until soft and nicely browned, 8 to 10 minutes. Be careful that the onion doesn’t burn; turn heat to low if necessary. When the onion is nicely browned, add garlic and ginger and cook 1 minute more. Add turmeric, garam masala, cumin, coriander, cinnamon and cardamom. Add tomatoes, ½ cup coconut milk and ¼ cup of the broth left from cooking the pork.

Bring sauce to a simmer. Simmer five minutes, then stir in the pork. Simmer 10 minutes more, stirring occasionally.

Before serving, taste and add salt or more coconut milk if desired. Garnish with cilantro or parsley, and an optional dollop of whole milk yogurt.

Instant Pot Pulled Pork Coconut Curry is a recipe that tastes good the first day, and even better the next day, when the spices and flavors have time to meld.

coconut pulled pork 1

The post Instant Pot Pulled Pork Coconut Curry appeared first on Mark’s Daily Apple.

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There are few things more delicious than freshly prepared sushi with tasty ingredients. However, one California man had a crazy experience with the Japanese cuisine. After eating salmon sushi every day, he found out that a whopping five-foot tapeworm was living inside his body. Doctor Kenny Banh spoke about the Fresno man’s crazy experience on a […]

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This year’s influenza season is inspiring dread across the country. According to reports in the LA Times, some California hospitals look like “war zones” with tents set up to treat influenza patients. An especially deadly flu season The news is hardly better elsewhere. In Kentucky, the death toll from the flu just topped 50. In […]

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You never forget to brush your teeth before bed, right? If not, you might be putting more than your breath at risk. Along with bad breath and a sore mouth, gum disease might also be linked to cancer, according to a recent Finnish study. The link comes down to a type of bacteria, Treponema denticola. […]

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According to reports, a healthy 10-year-old boy named Nico Mallozzi has died from the flu. As expected, this year’s flu has brought its usual surge of people to hospitals. However, it also reminds us of the impact that that virus can have on some of society’s most vulnerable people, in this case a child. So […]

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Recently a CrossFit affiliate was called out for posting pictures of its female members on social media and you can probably guess why. Have things gone too far on social media?

 

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It’s Friday, everyone! And that means another Primal Blueprint Real Life Story from a Mark’s Daily Apple reader. If you have your own success story and would like to share it with me and the Mark’s Daily Apple community please contact me here. I’ll continue to publish these each Friday as long as they keep coming in. Thank you for reading!

In 2011 I was 80 lbs overweight, I was on 8 medications, I was sick, sad, and scared. As a doctor, I couldn’t understand how I’d ended up there. I “knew” what to do. I just had to eat less and exercise more, right?

I’d done Weight Watchers (which worked for a while, until I gained all the weight, plus more, back), seen a nutritionist, a therapist, and even a hypnotist to control my lack of willpower.

I was eating low-fat meat and dairy, whole grains, and tightly controlling my portions. I ate vegetarian meals frequently and snacked on pretzels and hummus, and chips and salsa. I went to the gym 3 times a week and did 30 minutes of cardio. I was doing everything “right,” and this was me.

320_image1One day a friend, who had no medical background, told me he was going to do this “Paleo” diet. Meats, eggs, nuts, fruits and veggies. No grains, no dairy, no legumes. I was horrified. “You can’t do that,” I said, “you will DIE!” All that meat and eggs and fat would spike his cholesterol, no dairy and his bones would all break, no grains and he wouldn’t get any fiber. “Wait,” I said. “Don’t do anything crazy. Let me research it and get back to you.”

So, I set out to save my friend’s life. To find evidence to convince him that this Mark Sisson guy was crazy. What I found was shocking. I read Loren Cordain, Robb Wolf. And it all made sense. From a biochemical standpoint, based on everything I knew about physiology, it all made sense.

Well, I knew that couldn’t be right, so I set out looking for criticism of the Paleo diet. And none of it made sense. The criticisms were weak, they were not based in science.

So, I did it. For 4 months I ate Paleo. I lost 20 lbs, I felt better, and I wasn’t so damn hungry all the time like I’d been on Weight Watchers.

Then life, a move, and a divorce got in the way. But in 2013 I found It Starts With Food. I read it while I polished off a box of donuts and cried. I didn’t know why I couldn’t stop the donuts, but Dallas and Melissa told me. I did a Whole30. I kept reading medical articles supporting this lifestyle. I met Dallas Hartwig in 2014. I was still struggling because over enthusiastic exercise had led to injuries. He told me “Just walk. You can still be an athlete if you just walk.” So I started walking. And walking.

320_image2And in 2015 I walked a half marathon. I got serious about eating well. I started dropping medications (with my doctors permission). I had followed Mark’s Daily Apple sporadically, but when the New Primal Blueprint came out, I bought it. I still believe It Starts With Food, but it doesn’t end there. I was ready to dial in my exercise, my sleep, my relationships, my stress.

I have lost 70 lbs, I’ve lost 6 clothes sizes. I no longer take any of those 8 medicines. I lost my depression, my anxiety, my snoring, my insomnia, my rosácea, my thinning hair, my chronic constipation, and my glasses/contacts. I’ve lost cravings. I’ve lost interest in highly palatable junk food. I’ve lost the need for “willpower” over food. I’ve climbed glaciers in Iceland and volcanoes in Hawai’i. My sex drive is back, and I have the stamina to enjoy it. I’m happy, peaceful, and calm.

I’ve cured patients of diabetes, high blood pressure, high cholesterol, sleep apnea, rosácea, IBS, PCOS, and autoimmune disease. I’m taking patients off more medicines than I’m prescribing.

I’m inspiring others. I’m inspiring my kids. I’m inspiring myself.

Happy, healthy, fit, confident. I enjoy exercise, I don’t obsess about food, I sleep like a baby and wake with the sun. I turn off my phone and read books. I have a loving relationship. Life is good.

I’m Grokking On!
Joanne Watson, MD

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The post I’m Taking Patients Off More Medications Than I’m Prescribing appeared first on Mark’s Daily Apple.

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Inline_Fitness_Live-Awesome-645x445-02Fitness recovery isn’t only about rest. Certain techniques offer faster, more effective recovery after endurance or high intensity training—a big plus for those who compete or follow more intensive fitness programs like CrossFit. By the way, if you missed this week’s feature, Rest and Recovery: A Whole New Perspective, be sure to check it out.

Now onto those techniques…

Cold therapy can help speed recovery by delivering a refreshing psychological sensation and recalibrating the central nervous system and muscle metabolic activity back to calm, cool resting levels. Full body immersion into water at 50 ºF to 60 ºF (10 ºC to 15 ºC) for five to ten minutes, is believed to be the optimal strategy for post-exercise cold therapy.

The old injury treatment protocol of RICE (Rest, Ice, Compression, Elevation) is being replaced in the eyes of many experts with ECM (Elevate, Compress, Move). Icing of injuries can retard the natural healing process.

Compression wraps or garments act like pumps to squeeze blood vessels open with force, allowing more blood and oxygen into the area and improving removal of waste and excess fluid. Studies suggest reduced muscle soreness and improved performance using compression garments.

Movement is also an important element of recovery. Athletes should refrain from prolonged stillness periods after workouts, and throughout the day. Over time, efforts to move more will result in improvements in the familiar morning stiffness that many athletes experience.

Self-myofascial release is an effective recovery technique. Using rollers or balls, you can apply deep pressure to trigger points that represent the origination of stiffness and mobility problems, which possibly refer pain elsewhere. Self-myofascial release delivers the added benefit of stimulating the parasympathetic nervous system, allowing you to truly unwind after workouts.

— From Primal Endurance: Escape Chronic Cardio and Carbohydrate Dependency and Become a Fat-Burning Beast 

For more fitness recovery techniques, check out Primal Endurance and “7 Things You May Be Doing That Impair Workout Recovery.”

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Keep a strong, steady pace, attempt no rest, and accept no positional compromise.


Day 284 Of 360

Pendlay row: 5 x 5 @ (up to) 80% of 2RM
1 x 5L, 5R @ (up to) 70% (as 1-arm kettlebell row)
1 x 10L, 10R @ 60% (as 1-arm kettlebell row)

 

If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When the scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

 

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