Warrior Fit Boot Camp Fitness Fun!

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I’ll be giving a talk on food and recovery from addiction at the Recover 2.0 Online Conference. Sign up! It’s free, runs February 17-21, and features dozens of recovery experts.

Listen to my chat with Ben Greenfield on chronic cardio, fat for fuel, and Primal Endurance.

Research of the Week

Bitter rivals LDL and fish oil combine to fight liver cancer (in the lab).

A single concussion increases the risk of suicide.

Scientists have discovered neural pathways that react uniquely and exclusively to music.

If a bear eats you, there’s a 50% chance it was your fault.

Just 14 days of bed rest induces robust atrophy of skeletal muscle in middle-aged adults.

Industrial-scale fish fermentation goes back at least 9000 years (to the south of Sweden).

A test for dognition.

New Primal Blueprint Podcasts

Episode 106: Bethany Hamilton: Host Elle Russ hangs out with Bethany Hamilton, who, after losing an arm to a tiger shark at age 13, went on to become a national surfing champion at age 14. She’s a mother, a speaker, and, yes, a surfer who learned to channel what was by most accounts a terrible tragedy into something beautiful and uplifting.

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.

• Nootropics: Brain Enhancers, Smart Drugs, or Empty Hype?
• Should You Favor Time or Money?
• How to Create Your Own Active Workstation

Interesting Blog Posts

Ghosts within us: how human evolution is more muddy delta than branching tree.

This is not satire.

Media, Schmedia

Is war innate? Take one, take two.

Will the new dietary guidelines just make us even fatter?

Everything Else

Are Australian birds of prey spreading fire to scare tasty critters from their hiding places?

Hmm. Apologies to any pug owners.

More reasons to avoid heart disease.

The UAE gets a minister of happiness.

How to choose, use, and slice ginger.

Could mushroom-based biopesticides replace synthetic ones?

Complex carbohydrates.

Recipe Corner

• Salsa verde slow cooker chicken: because chicken breasts can get boring.
• These Indian lamb shanks may not be the most authentic, but they’re good.

Time Capsule

One year ago (Feb 16 – Feb 22)

• 6 Foreign Health Concepts From Around the Globe – What are other people doing that you may be missing?
• Why is Regaining Weight So Common? – Weight loss is pretty easy. Keeping it off is hard. Why?

Comment of the Week

Great, I always start the day with some cups of coffee, krill oil, and a pipe or two of tobacco. Now, if only I could remember why I do this

– You do read this blog, though, so the nootropics are probably working.

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Slow-Cooker Ham Bone Soup

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When it comes to potlucks, low-maintenance is the order of the day.

Whether you’re the host or the guest, you don’t want to worry about bringing and serving a dish that requires too much hands-on time. The foods that win out are the ones that can be served at room temperature or quickly reheated, so everyone can serve themselves at their own leisure. And no matter what kind of potluck gathering you’re attending — a sit-down dinner, a backyard hangout, a family reunion, or a casual all-day buffet — at least one of these five recipes is bound to fit the bill.

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

Welcome to our brand new weekend roundup, Three of the Best! Every Sunday, we’ll post up Breaking Muscle’s top three articles of the week. These pieces have caught your attention throughout the last seven days. So here they are in one place for you to consume, digest, and enjoy.

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There are many variations of Vietnamese beef stew, but what they all have in common are intensely aromatic herbs and spices. Star anise, cinnamon, lemongrass, cilantro, mint, basil…these ingredients turn beef stew into a vibrant meal, rather than a bland, beige bowl of meat.

Those herbs and spices don’t just smell good, though. There’s a reason herbs and spices have a spot at the top of the Primal Blueprint food pyramid.

Herbs and spices are full of antioxidants, health benefits and medicinal qualities.

Throw in some gelatin-rich short ribs, and this stew is about as nourishing as a meal can get.

Adding even more flavor and aroma, the ingredient list continues with ginger, garlic, fish sauce, and in this Primal version, coconut aminos. When this stew is simmering on your stove, even your neighbors across the street are going to smell it cooking. And they’re going to be jealous.

Servings: 4 to 6

Time in the Kitchen: 30 minutes, plus 2 to 3 hours to simmer

Ingredients:

• 2 pounds bone-in beef short ribs* (900 g)
• 1 tablespoon lard or coconut oil (15 ml)
• 1 yellow onion, finely chopped
• 4 garlic cloves, finely chopped
• 3 tablespoons tomato paste (45 ml)
• 4 cups beef stock (or enough to just cover the short ribs) (950 ml)
• 2 tablespoons coconut aminos (30 ml)
• 2 tablespoons fish sauce (30 ml)
• 3 3-inch/7.6 cm pieces of lemongrass, smashed with the flat side of a knife or a meat tenderizer
• 2 star anise
• 1 cinnamon stick
• 1-inch/2.5 cm piece ginger, peeled and grated
• 2 carrots, peeled and cut into 1-inch pieces
• 1 daikon radish, peeled and cut into 1-inch/2.5 cm pieces

*This recipe can also be made with boneless beef stew meat

Instructions:

Season meat with salt and pepper. Heat lard in a wide Dutch oven or pot over medium-high heat. Add the short ribs in small batches, brown them on all sides. Transfer to a plate.

Decrease heat to medium and add onion. Cook until soft and brown, 8 minutes. Add garlic and tomato paste; cook for about 1 minute, stirring.

Add beef stock, coconut aminos, fish sauce, lemongrass, star anise, cinnamon and ginger.

Simmer with a lid for 2 to 3 hours or until meat is so tender that it easily falls from the bone. In the last 20 minutes of cooking, add the carrot and daikon radish to the pot.

The stew can be eaten immediately, but it also re-heats really well over the next few days.

Use coconut aminos, fish sauce, hot chiles, fresh lime, and fresh herbs like mint, Thai basil and cilantro to add more flavor to the finished stew.

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When it comes time for dessert, I’m about as predictable as they come. I go straight for the item with the most chocolate each and every time. Cake, brownies, cookies, chocolate-dipped candies — yes to them all.

And when baking these treats at home, there are a few helpful tips to keep in mind about working with chocolate that will give you a better and more flavorful dessert.

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