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From Apartment Therapy → What’s Hot Now: 7 New Trends for Today’s Kitchen

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When a yogurt parfait or smoothie just won’t cut it in the morning, a breakfast sandwich will surely be your ticket to breakfast success. What recipe do you fall on to keep hunger at bay? Do you go the classic bacon, egg, and cheese route? Do you reach for a bagel? Do you opt for the freezer-friendly breakfast sandwich?

Well, the internet has spoken. Pinterest has dubbed this the most popular breakfast sandwich on its platform — it has been saved over 75,000 times. Have you tried this yet?

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I remember the exact moment that began my lifetime of collecting wooden spoons. It was 20 years ago and I was hanging out with my friend Trudy as she cooked on her Garland, a commercial range which was rarely seen in home kitchens, and was the mark of a very serious cook. Just to the side of the stove, there was a canister crammed with all kinds of wooden spoons: light, dark, tall, short, fat-handled, and fragile-looking. I pulled one out that had a squat handle and long flat bowl.

“This is cool-looking,” I said. “What do you use it for?”

She told me how she had bought it the summer she took her girls to live in Provence, and how the older woman there who gave her cooking lessons used one just like it. She told me about the dishes she learned to make in the French countryside that summer, and how the smell of leeks cooking — and that spoon — always remind her of happily sweltering in the kitchen while her girls played just outside the open windows.

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We like instant gratification. Who doesn’t? You desire a thing, you want it as soon as possible. This is entirely rational. The food looks good, you’re (relatively) hungry, so let’s eat. That gadget would be fun to play with, you’ve got the money (or credit) for it, so let’s buy it. This is why we sign up for and can never relinquish our Amazon Prime same-day shipping, why we demand antibiotics for viral infections, and why we can purchase and collect entire buckets of fried chicken without ever leaving our cars. We don’t like to wait if we don’t have to. And we rarely have to wait. This extends to how we deal with physical pain: my arm hurts, I want this pain to go away right now, so I’ll take a painkiller.

The problem with this approach to pain is that the quick solutions rarely work like they do for other physiological messages. Hunger is simple. You put something in your mouth, chew, and swallow. Hunger gone. But pain is complex. Pain is communication. When something hurts, your nervous system is telling you that something is wrong with your body (that stove is hot, your ankle is sprained, you pulled your hamstring) and you should fix it (pull your hand away, elevate and stay off your ankle, warm-up before you sprint next time). People born without the ability to feel pain are extremely vulnerable to death and dismemberment. It might sound cool to live without pain, but we desperately need it to survive.

Acute pain can usually be trusted. Chronic pain is trickier. There may have been initial tissue damage, but instead of decreasing the pain as the damage healed, it increased: chronic pain usually gets worse, not better.

How does the conventional medical system deal with most chronic pain?

Strong drugs: Opioid painkillers don’t work. Well, they “work,” but a little too well. You have to keep taking them to keep the pain at bay in increasingly larger doses, which increases the risk of addiction. They don’t actually help you heal or resolve the pain, and if anything, they increase your sensitivity to chronic pain. Dulling the pain or killing it with strong drugs usually doesn’t fix the underlying problem. Especially for chronic pain—the kind of pain that lingers and follows you through life—magic bullets don’t really exist. It’s no wonder that millions of Americans are addicted to prescription opioids like oxycodone.

Surgery: Though it’s great for acute tissue damage, surgical interventions for chronic pain have mixed results. Back fusion surgery outcomes are generally inferior to non-surgical interventions, and failed back surgeries have the potential to increase chronic pain and dysfunction. That a condition called “failed back surgery syndrome” even exists is telling. And research pitting knee surgery against placebo knee surgery suggest that arthoscopic knee surgery may not be required to “fix” chronic degenerative meniscus tears.

Pain is an output from the brain, not an input from the body.

When tissue is threatened/damaged/burned/lacerated/sprained, peripheral nerves called nociceptors send alarm signals to the brain, but the brain must interpret those signals and decide if you should “feel pain” or not. Utility determines pain: you’ll feel it if it’s helpful. The basketball player who sprains his ankle in the 2nd quarter of a pre-season game will immediately feel it, because his brain wants him to rest instead of finishing out the game. If that same injury occurred in game six of the NBA finals, his brain might “allow” him to continue playing because the stakes are so high. The soldier whose leg was mangled by a grenade probably won’t feel pain commensurate with the damage done, because his brain wants him to drag himself to safety.

Physical damage doesn’t always cause pain, and you don’t even need to possess the supposedly painful tissue to feel pain in the tissue. Consider phantom limb pain, where amputees still feel pain in the missing limb. There’s no limb to hurt, no nerves to send or receive signals, yet it still hurts. Thank the brain.

First off, I’m no doctor. Like anything involving the brain, chronic pain can be incredibly complicated. What I can offer are a few low-impact, non-interventional Primal ideas for improving your pain situation. I won’t be telling you how to adjust your own spine or anything like that. In fact, I’ll save the physical interventions for another post. Today is all about the psychological causes and fixes for physical chronic pain.

What are some things to consider?

Try the Sarno Method

A doctor of rehabilitation, for years Dr. John Sarno had seen back pain patients treated the conventional way. Throw ’em in the imaging machine, identify bulging discs or other trauma, and go from there. Sometimes it was surgery, sometimes physical therapy. It rarely worked. Then he realized something wild: while almost everyone had some sort of physical trauma to their back, the pain they felt didn’t always correlate to the site of the trauma. Someone might have a bulging disc at the L1/L2 but feel pain higher up, or vice versa. Furthermore, back surgery to fix the trauma rarely reduces pain. And acute back injuries, like a crushed disc hurt like hell but usually stop hurting after a few weeks, just like a broken leg. What Sarno discovered is that a lot of chronic back pain stems from bottled up stress, anger, or repressed emotions. The psychological pain becomes physical. Sarno dubbed this tension myositis syndrome, or TMS.

The Sarno method has two phases:

1. The patient must address the psychological causes of the pain.  They didn’t necessarily have to fix the problems causing the stress and emotional turmoil, but they do have to acknowledge their existence and confront them head on.
2. Since the root cause is psychological, not physical, the patient must resume physical activity. This is crucial. You have to “prove” to your brain that your body isn’t suffering from physical trauma that would restrict movement.

A 2007 study confirmed it: the Sarno method works for back pain patients without specific structural pathologies, especially those with chronic pain. Many patients find that merely reading Sarno’s book, even just the introduction, reduces their chronic back pain. They aren’t medical references, but check out the gushing reviews on Amazon for Sarno’s book. Just becoming aware of the psychological origin of the pain is often enough to fix it.

Learn about pain science

A funny trick about pain is that merely learning about how it works can often reduce it. This may have happened just a few paragraphs back when you read about the brain interpreting signals from the nerves and deciding whether or not to send pain back.

First of all, everyone can learn and understand it. Doctors may think it’s too confusing for most patients, but in 2003 they actually tested this. Chronic pain patients with inaccurate conceptions of pain science were able to understand the neurophysiology of pain when it was properly and accurately explained (even the doctors improved their knowledge of pain science).

Second, learning about pain neuroscience can reduce chronic pain. An older systematic review of the literature concluded that educating chronic pain sufferers about pain neurophysiology and neurobiology has a “positive effect on pain, disability, catastrophization, and physical performance”; a 2016 review came to the same conclusion.

To learn more abut pain science (and hopefully improve your own chronic pain), look no further than Todd Hargrove, whose book and blog offer great insight into the physiological origins of—and potential solutions for—all types of pain.

Deal with, or at least acknowledge, the major stressors in your life

This isn’t an easy or even simple solution. Stress is hard and the things that cause stress are numerous and unending!

But if there are any obvious ones, any real whoppers, take them on.

Bad relationship? Address it. Try counseling. Try a “we need to talk.” Don’t ignore the issues and tell yourself it’s okay. Your brain knows it’s not okay, even if you’re trying desperately to convince it otherwise.

Hate your job? No one should spend 40+ hours a week doing something they loathe. It’s not healthy. And research out of the US shows that people who hate their job are more likely to progress from acute to chronic pain. Chronic pain is more common among dissatisfied workers in Japan, too.

Plagued by a perpetually messy house? Don’t just walk by those dirty dishes for the tenth time this week. Clean them, go minimalist, or hire a de-clutterer. Or all three.

It’s different for everyone—I can’t anticipate every stressor in everyone’s life—but this all boils down to “don’t run away from your problems.” You must at least acknowledge them (remember the Sarno method?).

Understand that fear may be holding you back and making the pain worse

Pain needs fear to work. When you touch that hot stove or prod that wasp nest, the pain you receive scares you away from repeating the mistake in the future. As a response to acute pain, fear-avoidance works—it prevents future instances of pain. As a response to chronic pain, fear-avoidance worsens outcomes and hastens the progression to disability. Research has found that among people with chronic pain, those exhibiting more fear-avoidance are more likely to become disabled, to miss work, and to avoid normal daily activities.

But pain-avoidance doesn’t just predict bad outcomes; it also has real effects. The more they avoid the activities they assume will cause pain, the worse they get. Their muscles atrophy. They actually get more sensitive to pain. In one controlled trial of patients with chronic low back pain, inducing “pain anticipation” before a behavioral test reduced performance and increased pain. As some pain researchers put it, the fear of the pain is more disabling than the pain itself.

Consider how being scared of your pain goes down: you live in a constant state of anxiety, worried that one wrong turn or miscalculated twist of the body will send you reeling to the floor.

In the end, it’s no different than being wracked with physical agony. You’re scared to move. You think about pain all day. You curtail your normal existence. Your fear of pain has disabled you.

Increase the stakes of painful movements

Recall how the NBA player turning his ankle in a pre-season game is more likely to feel it and take a couple weeks off than if he were to turn it in a playoff game. Pain is a negotiation, it’s the culmination of the brain deciding whether the stakes are high enough for you to keep doing the activity that triggered the nerves to send the “pain request” signal. You can control the stakes and thus affect the negotiations.

Get some competition in your life or join a team sport; if people are counting on you or you’re up against your arch nemesis, your brain is more likely to turn down the chronic pain to let you participate. If you’re walking ten miles to raise funds for cancer research, maybe your foot or back or knee won’t hurt so much.

Live the good life

A big part of the pain response comes from the brain’s assessment of your overall situation: if things in general are bad, it’s more likely to err on the side of causing pain. Research into the psychosocial causes of non-specific chronic low back pain in Japanese adults finds that anxiety, life dissatisfaction, and feeling underappreciated at work have the most predictive power. Sound familiar?

Do things that make you happy. Take warm baths at night with a good book. Hang out with friends; don’t be a hermit. Get some midday sun, work on that promotion, build that business you’ve been milling over for years. Improve the quality of your life. Avoid regret. There are innumerable ways to improve your life and increase happiness.

Know that it’s not “all in your head”

Pain comes from the brain, true. It’s the result of the brain’s deliberation over the situation, true. The brain decides if you feel pain or not, true. But the pain is real. You’re not crazy, you’re not “imagining” the pain. The brain isn’t conjuring pain without reason. You may not agree with the reason, and the physical damage to the tissue may not warrant the amount of pain you currently feel, but there’s still a there there.

That’s it for now, folks. Next time I’ll discuss some “physical” causes of and treatments for chronic pain, but for now be sure to direct any comments and questions down below.

Do you experience chronic pain? Does any of this ring true for you?

Thanks for reading!

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Last fall Walmart released Patti LaBelle’s sweet potato pie into the world and the internet couldn’t get enough of the sweet treat. A review of this pie garnered a ton of attention on YouTube — over five-million views to date — and Walmart essentially sold out immediately.

Well, Walmart is back at it again with four new Patti LaBelle treats to serve its customers nationwide. Are any of them worth trying? Would they live up to the success of the sweet potato pie? I obviously had to find out.

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Diner-style meatloaf cooks up tender and tasty when made in the pressure cooker. Topped with ketchup and enjoyed warm or cold on a sandwich, it’s easy to see how meatloaf became a comfort-food classic.

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Hi, everyone! Just a quick announcement. If you experience any difficulties with Mark’s Daily Apple today or some issues with the forum through tomorrow, hang in there. We’ll be undergoing a pretty monumental shift. Like I alluded to earlier, we have some very exciting surprises for all of you. And the time has come to let the cat out of the bag, so to speak. But that means we’ll be making a few ruffles getting things situated. What am I talking about? Why the tense, enigmatic, secretive, baiting tone? Well, why not? It’s fun to create a little suspense. And I think this occasion calls for it. Read on to learn more.

Many of you have asked for bigger, better, more robust ways of navigating through all of the content I have here on Mark’s Daily Apple. And I’ve heard you loud and clear.

Some of you were hankering for a fresh new look on MDA to go along with all the progress we’ve made over the years. And I shared your desire.

Finally, some of you were looking for some awesome, new, cutting edge content to sink your teeth into.

Message received.

So later today, amidst some possible blips on the radar, you’ll be seeing a very different Mark’s Daily Apple hitting the scene.

New look. New content. But the same dedication to the topics and Primal resources you love.

I can’t wait to show it to you. So just hold onto your hats and bear with us while we start putting on the finishing touches to get this show started.

Stay tuned!

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While Monday is just an ordinary day, one of seven just like it, I can’t help but feel that it’s a bit more significant than other days. Monday is the beginning of the week, when you have a clean slate. It’s an opportunity to set the tone for the week. Monday is the day that you say, This is going to be a great week or a productive week or a relaxing week or whatever kind of week I want it to be. That doesn’t happen on Wednesday (at least not for me).

It feels important to get Monday right — starting with Monday morning — so I’m wondering about how you start your Monday. What are the tiny rituals, the little routines, the small things that you do to make your day and your week a good one?

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Have you heard the story about the MIT Blackjack Team?

Made famous in the book, Bringing Down the House, it’s the story of an unlikely group of nerds who took casinos throughout the United States for millions upon millions of dollars back in the 90s by doing the unthinkable: they “beat the House” by playing perfect blackjack, counting cards, and knowing when to bet big and when to bet small. This story was then further immortalized in the Kevin Spacey flick, 21, and they will forever be remembered as “the group of kids who crushed the casinos.”

That… wasn’t supposed to happen.

Hence the expression “The House always wins.” You see, if you were supposed to have an advantage in Blackjack, the game wouldn’t exist in a casino! In reality, there is a series of small and seemingly insignificant rules that casinos employ to give the House a teeny tiny advantage (say 50.1% to 49.9%) in the game of Blackjack. They know that if you play long enough, statistics eventually kick in and they will take all of your money.

Just as the tiny percent “house edge” advantage results in enormous and consistent long-term profits for the Casino, a few “house edge” decisions we make on a daily basis result in long-term weight gain over the years.

It’s why we wake up a decade later, look down, and say “where the Hell did this gut come from?” Like a casino slowly bleeding us out of our chips, our weight slowly creeps up until we realize, “The house won. I’m fat.”

Today, we turn the tables and move that slight edge back in our favor.

Addicted to gambling, video games, and food?

I love gambling.

I’m also dangerously close to being a fat and lazy slob.

It all started when I was 5 and my dad taught my brother, sister, and me to play Poker with Duplos – giant legos – as our gambling chips (thanks dad!). In college, I made most of my spending money by playing 6 tables of online poker every night (sorry mom!). There was even that one time when I lived like James Bond in Monaco, tux and all, and MADE money on the weekend.

In addition to a love of gambling, I also have a very addictive personality for pretty much everything and struggle to stop anything that I start. One episode of Daredevil becomes 10. Eating one Sour Patch Kid means I eat a family sized bag until my tastebuds fall off. I could eat a Costco-sized tub of Animal Crackers without batting an eye.

Video games? Yikes. “The Witness” on PS4 resulted in a 4-day, 40+ hour marathon. I’m currently hooked on Witcher 3. In fact, I almost never started this website because I was hopelessly addicted on Everquest 2 until my computer blew up.

So, how did I get in good shape and not let Life get the best of me? After all, I SHOULD be the guy who loses my shirt in the Life Casino. I SHOULD be the guy you find in a gutter the next day complaining about the “bad string of cards.”

Instead, I’ve learned to beat the House: I’ve packed on 20+ pounds of muscle, begun practicing gymnastics daily, learned to play the violin, built a company out of thin air while traveling the world, and even wrote a book about helping others do the same.

Not bad for a lazy addictive slob!

How? By learning the system, “counting cards,” and putting a “Life Casino” strategy in place.

Life Casino Wants You Badly

Right now, imagine you are wandering around gigantic Life Casino – the game is rigged. You might not get seduced with free rooms and free booze like you do in a regular casino (which is done so you play longer and lose more money), but there are plenty of parts of Life Casino that are designed to subvert your best intentions.

If you are trying to get healthy, hit the gym regularly, eat nutritious food, get enough sleep, and work on something that’s interesting to you (reading more books, learning a language, etc.), it’s a bit like trying to win in a casino where everything is designed to take your money.

Learning a strategy to live healthy is the equivalent of counting cards. Casinos don’t like it and they want you to subconsciously make bad decisions (and thus give them your money instead). They’re really good at what they do.

Casinos battle each other with brighter lights or better seeming odds (but still in their favor) to get you to gamble at their casino instead of a rival one.

Life Casino has fast food restaurants locked in an arms race to see who can offer more calorie bombs for less and less money. Why eat a healthy nutritious meal at home when you can drive through a window and get 5 delicious cheeseburgers with fries for 6 bucks?

Casinos offer you the convenience of an automatic card shuffler so you can play more hands faster and thus lose more hands per hour!

Life Casino offers you the “convenience” of Netflix autoplaying the next episode so your default behavior is to “watch just one more” episode. Ugh. I’m currently doing this with Daredevil.

Casinos pride themselves on debaucherous behavior. They champion the big gamblers, encourage you to make big bets, and tell you that having some fun is worth it. You always want to say “one more hand” and they’re willing to accommodate it.

Life Casino comes with coworkers and friends who often tell you “come on, one more drink” at happy hour, or stay out one hour later, or to join them in eating just one slice (“Live a little!” and “We need you for one more round!”).

Life Casino knows that most of the decisions we make every day are close to 50-50 odds, with the odds tipped SLIGHTLY in their favor.

“I’m so tired, meh I’ll order out tonight” and “I’m gonna skip this workout, but I’ll probably go tomorrow” are how the casino gets its edge. It doesn’t seem like much in the moment, but over time, one decision here and there you’ve lost all your money (aka, become out of shape).

But there’s nobody telling us in Life Casino, “sir, you have played enough and you’ve lost too much money.”

I don’t know about you, but my brain would much rather play video games all day, eat pizza, and watch every TV show. And the pull to do those things is real. As is the struggle.

Once you realize these 50-50 decisions (“I SHOULD do this” or “I really want to do that”) can go either way, you need to put a system in place to beat the house and come out ahead.

Create a Life Casino Strategy

Read any book on gambling and they’ll tell you the same thing: avoid games with terrible odds (read: slot machines). If you are going to gamble, play perfect blackjack, bet in a certain way, and set strict limits on how much you’re betting with and when you will walk away from the table. You’re trying to move the needle as close to 50/50 or slightly in your favor (if you can count cards properly).

Casinos hate people like that.

Instead, they prefer the clueless folk: ones who bet based on superstition (I have a feeling about this one!), who aren’t aware of “gambler’s fallacy” (the last 9 spins were red, so this one HAS to be black), who try to get rich quick (betting the numbers in the middle of the craps table) or who just like the pretty lights and sounds of a slot machine.

So, how can you beat the Life Casino?

1) Know what you’re walking into, what game you’re playing, and take back control ahead of time! I know when I walk into a normal casino, everything is designed to keep me trapped and take my money. I know Life Casino isn’t much different: my week will be a disaster if I don’t go in expecting this. It will be a disaster if I don’t plan ahead for what I’m going to eat and exactly when I’m going to work out. So I plan ahead and don’t let emotion (read: my hangry stomach or the convenience of the snooze button) get in the way.

• Start by pre-cooking your meals for the week on Sunday. Read up on our two-part series on how to prepare batch meals and what specifically to cook here. Pre-cooking not in the cards? Try one of our easy recipes, or simply put fitness first and let yourself buy something healthy when you need the power up.
• Put your workouts in your Google Calendar and set up alerts to remind you when specifically you’re going to work out. No more iffy workouts.
• Make changes as you learn yourself. If you are somebody who gets so emotionally drained after work that you often skip your workout, change your strategy. Try working out in the morning and getting it out of the way before going to work or before your kids get up. If life jabs right, duck and give it a left hook.

2) Have an “If this then that” strategy. In Blackjack, there is a specific set of rules you can follow for perfect blackjack: “If I get dealt an 11, I double down. I split 8s. When dealer shows a 4, 5, 6 and I have a 12 or above, I stay.” I can play blackjack blindfolded because there’s no emotion attached to my decisions. If I get this and the dealer has that, I do this. Done!

You need the same for life:

• “If I eat out at a restaurant, I will get the salad with chicken.” Check the menu ahead of time and decide before you get there.
• “If I get hungry in the middle of the day, I will eat the healthy snack I brought rather than the vending machine.”
• “If I want to skip my workout, I will call my friend Paul who will remind me that I have to go or he will donate my money to the political candidate I despise.”

I gamble like a Robot so I can do it effortlessly. In short, I live many elements of my life like a Robot too so I don’t have to involve emotion! Try our article on living like a robot for more.

3) Set your limits.

When I walk into a casino, I know I am able to lose $200 per session and no more. So I don’t bring more than that with me! I put these rules in place so I don’t go “just one more hand” when I’m losing and keep digging myself in deeper.

Life is no different.

If I can’t afford to lose it, I don’t bring it with me to the casino. If I can’t afford to eat a lot, I don’t bring it with me to my house! This means I’m only buying small amounts or skipping certain foods entirely at the grocery store. When I buy junk food for friends when I’m throwing a party, I throw it all in the trash right after they leave so I’m not tempted to eat all day.

If it’s easy to get, I know I’ll eat it… so I don’t let the house have that advantage on me.

You don’t have to win every hand

If you play flawless blackjack, you will still lose many, many hands. Even if you are counting cards and have the edge, one hand here and there might go REALLY badly for you.

That’s called gambling, sucka. If you don’t want to ride the rollercoaster, get off. Unfortunately, this isn’t an option in Life Casino, but the adage still applies.

In both life and Blackjack, stop expecting to win every hand. You don’t need to eat perfectly every day. You don’t need to exercise every day either. Sometimes you’ll be stuck in an airport and the only option is eating shitty food. Or you’ll be on vacation and you can’t work out because you want to spend more time with your grandparents or kids.

THAT’S OKAY.

Losing one hand isn’t an excuse to go on tilt and throw all your money away. It’s just a part of the long term odds.

So if you have a bad day, don’t freak out. Instead, see the big picture… it’s just a part of the long term ups and downs. Have a great day tomorrow. And the day after. Remember: 51% to 49% is what wins in the long run.

If you’re just getting started on your fitness journey, I want you to think up the average number of “hands” you play a day: meals, snacks, beers after work, hours of video games, etc.

Moving forward, I want you to win just one more hand than you lose normally:

• Make your breakfast be healthy every day, and don’t change up your lunch or dinner.
• Swap out 1 mountain dew for water, but still drink the other 5.
• Go for a 5 minute walk before you start playing video games, and then play for 4 hours.

Just like a one hand advantage can make all the difference in the long run with blackjack, making one healthier decision daily can make all the difference in the long run, too.

Make more healthy decisions than bad decisions on average, and be okay with that. It’s how my friend Leo lost 60 pounds effortlessly, by winning a few more hands over many months than he lost. Read the article, and you’ll see that he really nerded out over the stats, like counting cards and studying blackjack strategy before sitting down at the table.

Shuffle up and deal

It’s a tough world out there in this Casino of Life.

It’s time to put the odds back in your favor. When you walk into any situation where the odds are stacked against you, you need to know yourself and go in with a strategy.

Start today: Every day, when you have a chance to “win” a hand (make a healthy food decision, get to the gym, get a full night’s sleep), put a check in the win column. When you “lose” a hand (skip your workout, eat poorly, watch more TV than allotted), put a minus. After a week, add up the number of wins and losses. If it’s positive, you’re winning. Negative? Time to study more blackjack!

I’d love to hear from you.

How can you leverage what you’ve learned today in this strategy to move the odds so that they’re now in your favor?

What’s one small change that can shift the balance?

Be VERY specific below, and leave a comment.

Good luck!

-Steve

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photo: Lego casino

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When you think of a breakfast sandwich, I’m guessing the classic bacon, egg, and cheese (or something very similar) comes to mind. Yes, that’s a delicious option, but it’s not the only one. Breakfast sandwiches are also a smart place to pack with vegetables, so start your day off right with these ideas to squeeze more wholesome veggies into your morning meal.

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