Mark Sisson's Blog, page 18

Easy Crispy Grilled Eggplant

Eggplant on the grill is such a simple and delicious side dish! In this recipe, we salt the eggplant to help remove some of the water and moisture from the slices so that you get a flavorful bite that’s crispy on the outside and tender on the inside. Enjoy the eggplant as is with a sprinkle of fresh herbs, or drizzle on balsamic vinegar, tahini sauce or Primal Kitchen Italian Dressing or Balsamic Vinaigrette.

We like using Italian, Graffiti, Chinese or Japanese eggplant for this recipe. They are meaty, firm, and hold up to grilling well. Feel free to adjust grill time depending on your grill and any parts of it that are hotter than others. The end result should be crispy on the outside and soft and flavorful on the inside without being chewy. If the flesh of your eggplant ends up chewy but the outside is already too browned, reduce the heat of your grill a little and cook the eggplant for longer – chewy eggplant usually means it’s undercooked.

How to Grill Eggplant

First, cut off the stem and end of each eggplant. Then slice the eggplants into rings about ½” thick. You can also slice them on an angle or into thick strips if you’d like. Place the sliced eggplant in a large bowl and add a generous pinch of salt. Toss the eggplant to distribute the salt. Place a large cloth or towel on top of a large sheet pan and lay the sliced eggplant out on top of it. Allow the eggplant to rest for 30 minutes or so. You can also place a towel on top of the eggplant and another sheet pan on top of that to push down on the eggplant and release more water.

Blot or wipe the eggplant slices with a towel to remove excess moisture. Then salt and place them into a bowl. Toss in another bowl with the olive oil until the oil coats and starts to get absorbed into the slices.

Heat your grill to medium-high heat and clean the grates well. Once hot, add the eggplant slices and grill for about 2 minutes, then turn them 90 degrees with tongs and grill for another minute or two to get nice grill marks on one side. Repeat on the other side until eggplant is crisp on the outside but soft on the inside. Adjust the time as needed depending on what part of your grill is hottest so the eggplant is cooked through but doesn’t burn. Repeat with the remaining eggplant.

Serve your eggplant with a sprinkle of fresh herbs, a drizzle of balsamic vinegar or tahini, or your favorite Primal Kitchen dressing such as Italian or Balsamic Vinaigrette!

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li{margin-bottom:0.5em;line-height:1.1;list-style:decimal;line-height:1.5em}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-ingredients ul li,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-instructions ul li{margin-bottom:0.5em;line-height:1.1;list-style:disc}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes{background:none!important}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ul,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ol{background:none!important}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ol li{padding:0;clip-path:none;background:none;line-height:1.5em;list-style:decimal}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes p{padding:0;clip-path:none;background:none;line-height:1.5em}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ul li{padding:0;clip-path:none;background:none;line-height:1.5em;list-style:disc}.tasty-recipes-print .tasty-recipes-source-link{text-align:center}.tasty-recipes-entry-content .tasty-recipes-ingredients ul li[data-tr-ingredient-checkbox]:before{display:none} Easy Crispy Grilled Eggplant Author: Priscilla Chamessian Total Time: 50 minutes [image error] Print Recipe [image error] Pin Recipe Description

Eggplant on the grill is such a simple and delicious side dish! In this recipe, we salt the eggplant to help remove some of the water and moisture from the slices so that you get a flavorful bite that’s crispy on the outside and tender on the inside.

Ingredients

2–3 eggplants (Italian, graffiti or Chinese eggplants work well), about 2.5 pounds

1/3 cup Primal Kitchen Organic Extra Virgin Olive Oil

Salt

Instructions Cut off the stem and end of each eggplant. Slice the eggplants into rings about ½” thick. You can also slice them on an angle or into thick strips if you’d like.Place the sliced eggplant in a large bowl and add a generous pinch of salt. Toss the eggplant to distribute the salt.Place a large cloth or towel on top of a large sheet pan and lay the sliced eggplant out on top of it. Allow the eggplant to rest for 30 minutes or so. You can also place a towel on top of the eggplant and another sheet pan on top of that to push down on the eggplant and release more water.Blot or wipe the eggplant slices with a towel to remove excess moisture and salt and place them into a bowl. Toss in another bowl with the olive oil until the oil coats and starts to get absorbed into the slices.Heat your grill to medium-high heat and clean the grates well. Once hot, add the eggplant slices and grill for about 2 minutes, then turn them 90 degrees with tongs and grill for another minute or two to get nice grill marks on one side. Repeat on the other side until eggplant is crisp on the outside but soft on the inside. Adjust the time as needed depending on what part of your grill is hottest so the eggplant is cooked through but doesn’t burn. Repeat with the remaining eggplant.Serve your eggplant with a sprinkle of fresh herbs, a drizzle of balsamic vinegar or tahini, or your favorite Primal Kitchen dressing (we like Italian or Balsamic Vinaigrette!) Prep Time: 40 minutesCook Time: 8-10 minutes Nutrition Serving Size: 1/6 or recipe Calories: 153.3 Sugar: 6.7g Sodium: 102.3mg Fat: 12.3g Saturated Fat: 1.7g Trans Fat: 0g Carbohydrates: 11.1g Fiber: 5.7g Protein: 1.9g Cholesterol: 0mg Net Carbs: 5.22g

Keywords: grilled eggplant

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New and Noteworthy: What I Read This Week—Edition 193

Research of the Week

There appears to be no increased risk of type 2 diabetes with saturated fat consumption. For certain saturated fats, there may even be a negative (protective) association.

Animal foods enhance absorption of plant micronutrients.

Eating breakfast and skipping dinner increases fat oxidation.

Psilocybin beats SSRIs for reducing rumination.

Another study finds that vitamin D supplementation is associated with a lower risk of COVID mortality, particularly in D-deficient and those at higher latitudes.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: If You’re Not Showing Up, Someone Else Will with Libby Rothschild

Media, Schmedia

China is loving beef.

Is original antigenic sin going to be an issue this fall?

Interesting Blog Posts

Mental health and keto.

Why did the printing revolution occur in Europe and not Asia (which had print first)?

Social Notes

Short sighted.

Sound on.

Everything Else

I can confirm that the country is falling apart as a result: mustard shortage in France.

Great news.

Things I’m Up to and Interested In

Interesting new tool: Enter a medication and find out what nutrient deficiencies it causes.

Everything is connected: Social isolation and fibrinogen levels.

Not a big surprise: Plant-based meat analogues aren’t analogues at all, don’t digest very well.

Good “news”: Natural immunity with early Covid variants works against later ones and does not trigger original antigenic sin.

Nice way of thinking about it: Genetics as a window of opportunity.

Question I’m Asking

Do you take any medication? Has your lifestyle and diet allowed you to reduce those?

Recipe CornerNigerian stock.Chicken saag.Time Capsule

One year ago (Sep 3 – Sep 10)

The Benefits of Trampolining and Rebounding—Why you should try it.Mastic Gum: Science and Benefits—Why to chew.Comment of the Week

“Hey Mark,

Just read your latest SWS…”How to Put the Work in Everyday.”

…A month ago, I dropped alcohol cold turkey (or should I say Wild Turkey?). This is after a couple of decades of drinking too much too often. And it has been ridiculously easy. I’ve done a number of vids about that on my YT channel: How To Make It Easy.

Anyway, the point of this and how it relates to your SWS is that the most profound thing about the cessation is a passion and motivation for work. It’s so good/”bad” that I’m up every damn morning between 4-5am. Just chomping at the bit to get a bit closer to those goals, evaluate plan and execution, etc. No alarm clock. I just wake up, start thinking of the exciting prospects, and the covers are thrown off!

This morning was 04.45 and at 06.00 I said to myself, ‘go make a couple of videos in 2 locations.’ By 06.15 I was shooting at Rawai Beach in Phuket, Thailand. That was about the 4 weeks of no booze. Then I hopped on the motorbike, rode the 5 mins up to Promthep Cape, the southernmost tip of Phuket, and shot another one about ridiculous politics in the US.

Stopped for a coffee on the way back, then got some gas for the motorbike, then hit the hardware store for something I need, then hit a convenience store for bottled water.

So by 07.30 when I arrived back at my place, I’d already achieved more than in an average day boozed up.

Cheers, man.

Richard”

–Richard drops alcohol, sees great benefits.

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Ask a Health Coach: Foods to Help with Stress & Anxiety

Hey folks, Board-Certified Health Coach Chloe Maleski is here to answer your questions about what to eat (and what to avoid) when you’re feeling anxious. Struggle with stress, anxiety, or overwhelm? We’re here with guidance and support! Have a question you’d like to ask our health coaches? Leave it below in the comments or over in the Mark’s Daily Apple Facebook group.

 

Max asked:
“I have really bad anxiety. Are there foods that can help? Any other ideas that don’t involve popping pills? I’m trying to take a natural approach but all the advice out there and people selling ‘solutions’ leave me more stressed. Thanks!”

Sorry to hear you’re struggling, Max! You’re not alone in dealing with anxiety or in feeling overwhelmed by all the information, advice, and “solutions” out there.

Good for you for exploring holistic options and recognizing that food can be helpful (or harmful) when it comes to mental health. This makes complete sense, after all! The food we eat is literally how we constitute ourselves, and there is no separation between body and mind. Traditional healing modalities have known this for thousands of years, and modern research in fields such as epigenetics and neuroplasticity offers an abundance of evidence!

If you’re suffering from a serious mental health condition, you should consult a trained medical professional or therapist if that’s accessible to you. These days, more and more healthcare professionals are practicing functional medicine and taking a holistic approach.

Meanwhile, there are certainly things you can do on your own. Regardless of whether you seek additional support, eating and lifestyle patterns play a pivotal role in how we feel in body and mind.

As a Primal Health Coach, I work with many clients who struggle with feelings of anxiety, stress, and overwhelm. These days, the person who doesn’t encounter those is the exception!

Let’s start with foods that contribute to anxiety…then look at foods that help.

Foods that Make Anxiety Worse

You probably already have a good idea which foods tend to make you feel more anxious, but here are six common culprits:

SugarGrainsHighly processed and fast foodFoods containing highly refined, inflammatory seed and vegetable oilsCoffee and other forms of caffeineAlcohol

If you’re a regular at Mark’s Daily Apple, the first four probably aren’t surprising! When we consume foods that disrupt our body’s natural signaling system and contribute to chronic inflammation, this puts stress on our entire body-mind ecology.

Even for folks without conscious awareness around this, eating foods that aren’t healthy or supportive feels “off” on some level and contributes to subconscious unease. The body always knows!

Coffee and alcohol warrant special mention here, because neither is considered off limits within Primal parameters. Indeed, I have many clients who eat Primal 100 percent of the time but way overdo coffee and/or alcohol intake—and feel the impact.

Most people are aware of coffee’s energizing effects—that’s one reason they drink it! Along with a burst in energy, it causes a spike in stress hormones and may interfere with the ability to modulate cortisol levels https://pubmed.ncbi.nlm.nih.gov/21346... Drinking it in the afternoon also interferes with quality sleep later on (even if the person drinking it thinks they sleep fine).https://pubmed.ncbi.nlm.nih.gov/14592... Lack of quality sleep contributes to further hormonal disruption, systemic inflammation, and chronic stress; has a direct impact on emotions and mood; and often leads to drinking more caffeine—taxing the body and mind and fueling an unhelpful cycle.

This isn’t to say you have to cut coffee or caffeine entirely, but reducing your intake and not drinking it immediately upon waking or too late in the day is especially important during periods of stress or anxiety. Even switching to lower caffeine green tea can be helpful.https://www.ncbi.nlm.nih.gov/pmc/arti...

On the opposite side of the spectrum, many people consume alcohol to “take the edge off.” Problem is, that works for the first 30 minutes—that’s it! The body is the ultimate compensator and will balance out the artificially induced surge in feel-good hormones by releasing more stress hormones. Have you ever awoken with anxiety and restlessness around 3 a.m. after drinking alcohol with dinner? This is probably why!

Again, this doesn’t mean you have to give up alcohol completely. Just know that drinking is very likely to make anxiety worse.https://onlinelibrary.wiley.com/doi/f... If you do choose to partake, keep it minimal and don’t drink too close to bedtime. Similar to coffee, alcohol also has a hugely detrimental impact on sleep, even if consumed in small or moderate amounts.https://www.ncbi.nlm.nih.gov/pmc/arti...

Unfortunately, many folks tend to consume MORE of the above during stressful, anxious times rather than less. This is because they hold the promise of momentary relief, similar to “comfort eating”. Problem is, that relief is fleeting and they leave us feeling worse!

This then feeds a vicious loop, where we’re stressed and anxious… seek temporary comfort… only to feel even worse… and seek more comfort from things that will exacerbate the problem. It’s a bad cycle on repeat, and breaking out of it can feel really hard or even impossible.

Good news is, food also has the potential to do the opposite! Meaning, it can bring real, lasting relief and can help us leave that painful cycle behind. We just need to know what to avoid and what to choose instead. Let’s take a look.

Foods that Help with Anxiety

For many people, eating a Primal diet will already go far in quieting anxiety and reducing stress. When we nourish our body with real, whole foods, it can thrive instead of just survive.

If you need a refresher on Primal eating, start here. There’s an abundance of healthy options out there, and no real need to choose foods that make us feel worse. Beyond that, here’s an “anti-anxiety” starting place:

Eat real, whole food cooked simply.Use fresh ingredients (bonus if they’re local or homegrown!).Sip bone broth or herbal tea (or even green tea or matcha rather than coffee).Pay attention to your thirst and stay hydrated.Experiment with mocktails featuring healthy, Primal ingredients.Practice calming eating habits, such as taking five deep breaths or a walk before reaching for comfort food, taking a moment of stillness and gratitude before meals, going slow, savoring each bite, and not overeating. Which leads us to…Anxiety & Lifestyle

Remember that Primal eating is just one aspect of the 10 Primal Blueprint Laws. When I work with coaching clients, I not only consider what they’re eating but how they’re eating and how they’re spending the rest of their lives!

Eating quickly, eating on the go, overeating, and eating while watching, reading, or discussing something stressful is NEVER helpful when it comes to reducing anxiety. As best you can, make sure to eat slowly and mindfully. Also make sure to eat while seated, and take a breather from stressful topics. They’ll be waiting when you’re done, and you’ll be better resourced to deal with them!

Other Primal lifestyle “hacks” include:

Get plenty of sunlightGet plenty of sleepMove your body frequently

These practices have a huge impact on our body, mind, and emotions. If you’re eating Primally, limiting or avoiding caffeine and alcohol, and still suffering from anxiety, look there.

Anti-anxiety Game Plan

Since you’re here at Mark’s Daily Apple, none of the above is probably news! Sometimes knowing what will help can actually contribute to anxiety due “cognitive dissonance.”

This is when part of you knows what you want and need to do… but you’re doing something different. The result is subconscious or conscious tension and stress—as though you’re carrying the weight of knowing and the weight of your choices, so can never fully relax.

Even recognizing this already changes things. We can’t take back awareness, and our body and mind truly do want to move towards what feels better.

Rather than shaming or blaming yourself, remember that some part of you is trying make yourself feel comforted. Thank that part of yourself, while gently letting it know its “suggestions” aren’t helping. Then ask:

How long will the relief from unhelpful foods last?How will I feel in an hour? When trying to fall asleep tonight? Tomorrow morning?What might I do 10 percent less of when it comes to food and eating?What might I do 10 percent more of as an alternative that will bring more ease?

Ask these questions from a place of honesty and compassion. There’s no judgement—just curiosity, investigation, and awareness. Give yourself space to really check in with what you’re feeling, what will make it worse, and what will make it better.

Our body is on our side, and making supportive swaps (even 10 percent of the time) does wonders. Plus, when we feel good from a thing, we naturally want more! Start with 10 percent, and watch how that grows.

For many people, reducing stress and anxiety can be as simple as shifting to a Primal diet, slowing down, and getting enough sleep, sun, and movement.

That said, simple doesn’t mean easy! Having someone to lean into can reduce the stress of figuring everything out yourself and carrying through on your intentions. For skillful, compassionate backup, consider working with a Primal Health Coach primalhealthcoach.com! Visit myprimalcoach.com to get started.

Do you struggle with anxiety, stress, or overwhelm? Do certain foods or habits help or hurt? Let us know and drop other questions for me in the comments!

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References https://pubmed.ncbi.nlm.nih.gov/21346100/https://pubmed.ncbi.nlm.nih.gov/14592218/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5537891/https://onlinelibrary.wiley.com/doi/full/10.1111/acer.13350https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6802565/

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How to Eat Healthy in College

The stereotype of a typical college student’s diet is pretty grim. Ramen and fast food. Keggers and 2 a.m. pizza. All-nighters fueled by Red Bull and Cool Ranch Doritos®. Mostly tragic dining hall food.

As with most stereotypes, this isn’t an accurate characterization. Oh, there’s plenty of pizza and energy drinks, but college isn’t really the health wasteland it’s made out to be. Many students eat normal meals at normal hours more often than not. They make at least some attempt to choose healthy fare. Dining halls try to present a variety of nutritious options—by conventional standards, not Primal ones, of course, but they do try.

This is to say, it’s entirely possible to eat healthy in college. Granted, we might want to adjust our standards for what “healthy” looks like in this context (occasional all-nighters are better than frequent all-nighters). And even then, it’s not always easy. Kids who live on campus are limited to what they can prepare in cramped dorm rooms and forage from campus dining services. Time is often at a premium. Grocery bills add up, and getting to the grocery store isn’t always easy. Many students simply aren’t prepared for the responsibility of procuring and preparing their own food.

The purpose of today’s post is to share some tips for how to eat healthy in college dining halls or on a budget. Use these ideas as inspiration, but know that you, dear student, don’t have to follow them to a tee to be healthy. We’re not trying to turn you into social pariahs who are unable to enjoy the occasional late-night drive-thru run with friends or movie night with piles of candy and popcorn.

You have youth on your side, so you can probably get away with more excursions than we older folks. Still, good nutrition is vitally important. Your body and brain are still developing, and the rigors of college mean you’re frequently low on sleep and high on stress. Nutrient-dense, satisfying food is one of the ways you can support yourself and, to some degree, offset (or at least not add to) the stressors you can’t control.

How to Make Healthier Food Choices in College1. Get to know your surroundings.

Finding the best food options at the best prices means shopping around.

Explore the dining hall options. Even if you plan to eat mostly on campus using a meal plan, large universities often have multiple dining halls and minimarts for students. You might discover that the dining hall across campus has far superior breakfast options, but you prefer to stick closer to your dorm for dinner.

Check out the local grocery stores, delis, and markets. See which ones have the best prices. Sign up for club cards and coupon apps. If you’re not thrilled by the offerings, consider ordering periodically from places like Thrive Market or Amazon. Perhaps your roommate or other students on your floor will want to go in on orders together.

Scope out restaurants within walking or biking distance.

Look for farmer’s markets on or near campus. This is one of the best ways to get fresh fruits and vegetables at good prices.

2. Stock your dorm room.

Create a mini-kitchen in your dorm room with a few essential tools to prepare quick meals and snacks. This could include:

Mini-fridge with freezerSmall blender, like a Magic Bullet or Ninja Personal BlenderMicrowaveOne-cup coffee makerBasic cooking implements (cutting board, knife)Plate, bowl, utensils

This simple, compact set-up lets you make all sorts of meals that require little or no cooking—salads, smoothies, soup, protein oatmeal, and more. Many dorms also have shared kitchen spaces. Look to see what kind of appliances and tools they provide and whether there is a refrigerator/freezer you can use.

Keep a selection of groceries on hand that you can turn into a quick breakfast on the go (smoothie bowl, microwave egg bites) or to snack on between classes (trail mix, apple with peanut butter and a cheese stick). Here’s a basic shopping list to get you started:

Frozen berriesFrozen spinach and other vegetablesYogurtProtein powderSalad mixSalad dressingCanned tuna or other fishCanned or pre-cooked chickenNuts and trail mixNut butterBeef sticks, jerkyFresh fruits and veggies that can be eaten rawDips (ranch dip, hummus, guacamole)Cheese sticks, sliced cheese, cottage cheeseSoup, bone brothCondiments3. Make the most of the dining hall.

I still think about the fabulous salad bar in my university’s dining hall where a chef would assemble a killer big-ass salad per student’s exact specifications. The dining hall also had good hot food options, fresh fruit, and, of course, pizza, french fries, giant dispensers of sugary cereal, and Chik Fil-A.

There are always options. Pick the ones that serve you best… most of the time, anyway.

4. Build meals around protein and produce.

When it’s time to eat, think protein and produce first. Try to get a decent serving of protein and at least one vegetable or fruit at every meal. This rule of thumb will help you put together meals that have the nutrients you need.

5. Make time for proper meals.

College life gets hectic, but try to minimize the number of meals you eat while running from one class to the next. Don’t skip breakfast, only to end up famished and grabbing something out of the vending machine at 11 a.m. Eat dinner before sitting down to cram for tomorrow’s exam. Eating in a relaxed, unharried state improves digestion, and keeping regular-ish meal times helps your circadian rhythm.

Speaking of your circadian rhythm, eating too late—and certainly eating in the middle of the night—really messes with your internal clock. The occasional late-night meal probably isn’t a big deal, but it really shouldn’t become an every weekend thing.

6. Eat fish once in a while.

It’s easy to get by on hamburgers, lunchmeat, and chicken fingers, but you need fish for those essential omega-3s. It doesn’t have to be fresh fish. Canned fish—tuna, sardines, salmon, cod livers—are fantastic and easy to keep in your dorm room.

7. Make simple swaps.

Don’t overcomplicate it. Ask for a lettuce wrap instead of a bun. Get grilled chicken fingers instead of fried. Get a side salad instead of tater tots. Opt for a burrito bowl instead of the plate of nachos. Not every time necessarily, but look for obvious chances to make a healthier choice, and take them.

8. Watch the alcohol intake. Coffee too.

This one needs no explanation. Consider the budgetary benefits, as well.

9. Control what you can; don’t worry about the rest.

Eating in the dining halls means ceding some control over ingredients and options. You’re probably not going to be able to avoid seed oils, for example. While not ideal, this isn’t something to stress about. Use avocado oil, olive oil, and butter or ghee when cooking for yourself. Big props if you don’t mind schlepping a bottle of avocado oil salad dressing to the dining hall. But as long as you’re doing the best you can with what’s available, this is a “don’t let perfect be the enemy of good” situation.

The goal isn’t to be a perfect Primal eater, and we definitely don’t want food to be a source of anxiety and misery. What you eat plays a huge role in how you feel, though. Therefore, it behooves you to pay attention to how you’re nourishing your body and to make self-supporting choices more often than not. Instead of thinking about what you “can’t” or “shouldn’t” eat, seek out foods that will help you feel physically well, mentally sharp, and energetic.

Sometimes, the self-supportive choice will be to embrace the social experience of going to the all-you-can-eat buffet with your dorm buddies at 11 p.m. If you do that a few times a week, week in and week out, you’ll feel like hot garbage after a while. Remember the 80/20 principle: strive to make healthier choices most of the time, recognizing that college life is messy and fun and sometimes inherently unhealthy. Just like I’d never suggest that college students must get 8.5 hours of sleep every single night because it wouldn’t be realistic for myriad reasons, I’d never suggest that you must make healthy eating your top priority at every meal. College life isn’t set up for that.

You don’t have to embody the stereotype of an unhealthy college student, though, either. Seek out people who, like you, want to find a good balance between relishing your time at college and also taking care of themselves so they can truly get the most out of every part of the experience.

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New and Noteworthy: What I Read This Week—Edition 192

Research of the Week

More ultra-processed food, more colorectal cancer.

More fasting insulin, higher mortality.

Better glucose control, better cognitive function (in adolescent type 1 diabetics).

Low-salt diets promote osteoporosis.

Omega-3s help older adults gain more muscle strength.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: If You’re Not Showing Up, Someone Else Will with Libby Rothschild

Media, Schmedia

Do octopuses deserve rights?

Chinese scientists create the first mammal with fully reprogrammed genes.

Interesting Blog Posts

Every which way the wind blows.

Why sausages need salt.

Social Notes

How long before Musk is eating raw liver and going barefoot?

Guess who’s back?

Everything Else

Environmental policies in ancient Athens.

Interesting n=1 writeup about someone using grounding to fight sickness.

Love this.

Things I’m Up to and Interested In

Interesting paper: Functional brain imaging hasn’t produced any useable results or diagnoses.

Not good: Many commonly used face masks emit titanium dioxide particles.

Not a big surprise: Restricting social media use doesn’t have an effect on well being or academic performance if you just let them use other apps to make up for it.

Inconvenient truth: What lowers lipoprotein A?

Unique warmup for the day: The slow crawl.

Question I’m Asking

How do you start each day?

Recipe CornerLamb shanks are a top 3 braising cut.Nacho fries: great bulking meal.Time Capsule

One year ago (Aug 27 – Sep 2)

What We Can Learn From Bodybuilders—What are they doing right?Oil-Cleansing: The Best Natural Skincare Technique You Haven’t Tried Yet—How to do it.Comment of the Week

“Tiny nitpick: One doesn’t “flâneur,” flâneurs (or flâneuses, let’s not exclude people) flânent; you (pl.) flânez.

Putting the grammar-Nazi away… there is so much truth to your thoughts on creating – rather than passively consuming – experience. To me, it’s the difference between men like Sir Hillary and Norgay (truly intrepid souls) and all those tourists who pay to be all but carried up Everest.

That’s not to knock those who follow that set guide rope, it’s still a dangerous and no-doubt memorable time, and I’ve personally never stood on top of the world – it’s just not the same.

Too much planning can kill pristine joy. Adventure with security is a lie. Granted, reckless adventure can simply be stupidity (the first time I saw a hyena in the wild, I tried to pet it – I’m forever grateful that it ran away), but I’d rather live stupid than live boring.”

-Indeed, Hate_me.

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Success Story: Happy, Healthy, and Hot!

“It’s so much more than a physical transformation.”

Those are the words of one of my beautiful clients, and I realized they are a perfect description of my own journey as well.

I’m Elizabeth from Happy Healthy and Hot. I’m a 56-year-old double-certified health coach who helps women of all ages lose weight so they can love their bodies AND their lives. I’m passionate about showing them that it feels so good to feel so good and that it’s not just about the destination of better health, it’s about who you become on the journey.

Back in 2016, approaching my 50th birthday, I was featured as a success story here on MDA. I shared my health journey of finally clearing the cystic acne that had plagued me for decades, along with relieving severe anxiety and digestive issues. This was all a result of embracing the Primal lifestyle.

Recently I re-read that article and was moved to tears. In it, I mentioned three goals: to become certified as a Primal Health Coach, to start my coaching business, and write a book. I have accomplished all of that and so much more.

Earning my Primal Health Coach certification in 2017 took me so much deeper into the science and research that backs up this lifestyle, and gave me the tools, knowledge, and most importantly the confidence to finally start my coaching business, Happy Healthy and Hot. I offer a unique blend of mindset, nutrition and fitness, and have a knack for turning overwhelming health information into quick little tips that my clients can implement immediately and see results.

And then I wrote that book! The Happy Healthy and Hot Journal – 90 Days to Love Your Body and Your Life is the simple tool that I needed, my clients needed, and I knew other women needed to stay on track with mindset, nutrition and fitness every single day.

Something else I’m proud of is making it to the finals of the Maxim Cover Girl competition at the age of 53, competing with women in their twenties and thirties. The old Elizabeth never would have done this, but the new Elizabeth embraces challenges head on, takes inspired action, and says yes when it’s a full body yes.

A recent challenge that I’ve taken on is to give myself a gift that no one else can give me: a visible six pack for my 56th birthday. (Full disclosure: I’ve never had a six pack, even when I was hitting the gym hard in my early twenties.) Every time I take on a challenge like this it lights me up, and the confidence and satisfaction that come with reaching the goal carry over and propel me forward in other areas of my life.

And speaking of life, it gets in the way sometimes, just like it does for everyone. It’s during those times, when the sh*t is hitting the fan, that I see the true value of my health practices. The simple routines that I have in place for mindset, nutrition and fitness keep me on track no matter what is going on around me.

I am always tweaking my health and fitness routine, but ultimately it’s not that different from what I shared back in 2016. Every day starts with an early morning walk, which is so much more than exercise. It’s about getting out in nature and that valuable early morning light exposure. Next is my coffee, quiet journaling time, and a very efficient 20-minute workout that’s mostly bodyweight resistance. I walk at least 10,000 steps a day, and much more than that if I’m hiking or on the beach.

I teach my clients to “prioritize protein and produce” which is exactly what I do in my own life. It works anywhere, from a convenience store to a five-star restaurant. But my favorite place to eat is my own home, where I have complete control of the quality and preparation. There’s something very satisfying about preparing simple, delicious food with the best ingredients.

Now that nutrition comes so easily to me, I’m finding myself drawn to spending more time outdoors and reaping the benefits of natural light exposure and grounding. As I focus more on strength and endurance, my next challenge will be completing the Primal Fitness Coach Certification, to expand my knowledge and the service I provide to my clients.

The reason I keep challenging myself is simple: it feels so good to feel so good! Optimizing my health has created a positive ripple effect on every area of my life, and being able to share my journey and inspire others through social media is turning that ripple into a powerful wave.

In closing, health goals are about so much more than reaching a destination. It’s about who you become along the way. And the best way to get there is to take action with your vision in mind. This is what kept me going while I was working on my six pack. Every meal I prepared, every workout I competed, every affirmation that I spoke was done with a clear picture in my head of how amazing it was going to feel when I reached my goal. In the words of Neville Goddard, “The feeling is the secret.”

Back to the client that I quoted in the beginning: Laura has lost over 25 pounds by implementing my simple tips and tweaks. But even better, she has a newfound confidence and zest for life. Approaching her sixties she is feeling better than she has in years, truly loving her body AND her life. And that’s what this is all about.

This article was provided as part of our Success Stories series from Elizabeth, a long-time member of the Mark’s Daily Apple community. Elizabeth originally shared her story with us six years ago, and while we were impressed then, we’re blown away now. Congratulations, Elizabeth, and happy birthday! Your success is well deserved. We hope you find her story, and her positive attitude, as inspiring as we do.  If you have your own success story and would like to share it, please reach out to us here.

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What is the Protein Sparing Modified Fast Diet?

There are some crazy crash diets out there. You’ve got the cabbage diet, where people live (or try to live) off of cabbage soup for weeks at a time. You’ve got the gelatin diet of the 70s, where people would try to lose weight by eating only gelatin (it didn’t work and some people got really, really sick). There are dozens of variations of crash diets, and most of them are unsustainable, unhealthy, and ineffective. 

There’s one that’s a little different: the protein sparing modified fast. No less extreme but far more reasonable and effective than the others, the protein sparing modified fast, or PSMF, is an ultra high protein, low-carb, low-fat, low-calorie diet. It’s intended to accelerate fat loss and minimize muscle loss. It is not intended to be a long term way of eating, but rather a short term intervention that can springboard a person into greater sustained weight loss and healthy living. 

Why Do a Protein Sparing Modified Fast?

Because “weight loss” doesn’t tell you anything. Weight is a non-specific measurement of mass that’s comprised of fat, muscle, connective tissue, bone, and water. To “lose weight” can mean you’ve lost mostly muscle. It can mean you lost a bit of fat and lot of muscle, or a lot of fat and bit of muscle. It can mean reduced bone mineral density. It can mean your tendons and ligaments are losing strength. It can mean you just lost a bunch of water weight. But when the average person wants to “lose weight,” they want to lose body fat and keep their muscles.

The protein sparing modified fast “spares” protein (muscle) and accelerates fat loss. It aims (and mostly succeeds) at creating the kind of weight loss people are looking for.

How Do You Do a Protein Sparing Modified Fast?Emphasize lean protein.

Lean protein is the basis of the protein sparing modified fast. In order to be “protein sparing” and accelerate the loss of fat and limit the amount of muscle ams you lose, the PSMF emphasizes high protein intakes. By increasing protein relative to calories, your diet provides the amino acids your body needs to convert to energy instead of your body taking those amino acids from your own muscle tissue.

Eat at least 1.5 grams of protein per kilogram of body weight. If you’re lifting weights (which you should be to get the most benefit out of the diet), up that to 2 grams protein per kilogram. I’d actually suggest going as high as 2.6 grams per kg, as a recent study showed that this level of protein intake during aggressive dieting minimized muscle loss.https://pubmed.ncbi.nlm.nih.gov/29182...

The protective effect of including adequate amino acid intake when dieting is so profound that even infusing starvation patients—people who aren’t eating anything at all—with isolated amino acids can stave off the worst of muscle loss.https://www.ncbi.nlm.nih.gov/pmc/arti...

Lean protein sources include:

Lean cuts of beef and pork: top round, 95% lean ground beef, filet, loinChicken and turkey breastLean white fish: cod, haddock, halibut, tilapia, flounder, rockfishShellfish: mussels, oysters, clams, shrimp, crabEgg whitesWhey isolate protein powderLow/non-fat Greek yogurt

The best protein sources are whole foods: meat, fish, shellfish, yogurt. They contain more nutrients and are more satiating than isolated protein powders or egg whites. As such, the bulk of your protein sparing modified fast diet should be lean whole food protein. Powders can be used as adjuncts to an already good diet if you need a boost to get up to your desired protein intake.

Minimize fat.

For the purpose of this short term fat loss diet, you choose lean meats and avoid almost all added dietary fat. All the fat you’ll be consuming will come off your own body. This isn’t supposed to be a sustainable diet for life where flavor, nutrient-absorption, and long term health come into play. This is a rapid fat loss diet.

If you insist on it, use only as much fat as you need to cook—to keep things from sticking.

Minimize digestible carbs.

By minimizing digestible carbs (sugars and starches), you speed up the emptying of liver and muscle glycogen, lower insulin levels, and accelerate the loss of body fat. After glycogen is burned through, fat loss begins.

Stay under 30 grams of carbs a day, depending on calorie allowances.

Emphasize non-starchy vegetables.

For micronutrients, variety, and fiber, the PSMF promotes the consumption of large amounts of non-starchy vegetables. Things like asparagus, broccoli, cauliflower, lettuce, spinach, kale, peppers, onions, garlic, and all leafy greens. The catch is that you can’t add all that much extra fat to make it super-palatable. Veggies must be steamed, boiled, or cooked with minimal fat—no more than a half teaspoon or so to really get the full effects.

Keep calories low.

Clinical protein sparing modified fasts allow 800 calories a day. More casual PSMF-style fat loss diets done on your own can be higher calorie, but still very low. Whatever amount of calories you decide is right for you, hit your protein requirements and fill out the rest of the calories with carbs and fat.

Supplement smartly.

I’ve already mentioned whey protein, a great source of lean protein. But there are a few other things to consider taking.

Electrolytes: sodium, potassium, magnesium become vastly more important on a low-calorie, low-carb diet. Salt your food liberally, as a PSMF will get boring very fast if you’re eating bland food.Omega-3s: if you aren’t eating mussels and oysters, which have adequate levels of omega-3s, you need to be taking fish oil, 3-4 grams per day.Multivitamin/mineral: a good multivitamin and mineral supplement is a good idea.Bone broth or collagen: the glycine in bone broth/collagen will balance out the methionine in all the lean protein you’re eating, and broth is a great way to add flavor and refinement to an otherwise boring diet.Do glycogen depleting workouts.

You can speed up the effects of the protein sparing modified fast by doing high-rep circuit training that rapidly depletes glycogen.

Keep in mind that glycogen depletion is localized.ncbi.nlm.nih.gov/pmc/articles/PMC3112... The muscles you use are the ones that get depleted. Compound movements like squats and deadlifts are more efficient because they’ll deplete multiple muscle sites with the same movement.

Higher intensity elicits greater glycogen depletion. Walking doesn’t deplete much at all, while sprinting depletes a ton. Anytime you increase the intensity, you’re increasing the glycogen burn. Volume also matters. The trick is maintaining intensity over long durations or high volume.

Isn’t Rapid Weight Loss Unhealthy and Unsustainable?

“Slow and steady weight loss” is a myth in my opinion, a grand lie perpetuated on the masses. Rapid weight loss works better, works faster, and leads to greater lasting changes.

Contrary to popular belief, people who lose weight faster tend to keep it off.  The research indicates this as well.

A 2000 review found that faster, greater initial weight loss improves long term weight loss maintenance, even when that weight is lost using extreme diets like the protein sparing modified fast.ncbi.nlm.nih.gov/pubmed/12119640&quot... 2001 review found that using very low calorie diets to trigger rapid short term weight loss can be highly effective for long term weight maintenance, provided subjects follow up with a “weight-maintenance program” including physical activity, nutritional education, and behavioral therapy. In other words, it works if they make it a lifestyle change.ncbi.nlm.nih.gov/pubmed/11707557&quot... 2004 review of the effect of “lack of realism” in weight loss goals on long term weight maintenance found that “higher dream weight loss goals” were linked to greater weight loss at 18 months. Aim big, get big results.ncbi.nlm.nih.gov/pubmed/15044676&quot... middle-aged obese women, those who lost weight the fastest were the most likely to keep it off after 18 months.ncbi.nlm.nih.gov/pubmed/20443094&quot... was also a more recent paper where people who lost weight quickly were no more likely than people who lost it slowly to regain the weight in the long term. Members of the fast weight loss group were more likely to hit their short term weight loss goals (12.5% reduction in body weight) and stick with the program. Even though both groups had regained about 70% of the lost weight after three years, the net weight loss in the fast weight loss group was greater.ncbi.nlm.nih.gov/pubmed/25459211&quot...

What’s going on here?

You need to shock the hell out of yourself by the speed at which fat falls off. Only then can you “know” at a guttural level that you need to maintain a healthy lifestyle. This kind of rapid fat loss is what gets you hooked on the possibility that yes, you can actually lose weight. That yes, your obesity or overweight isn’t intractable. In my experience, people who don’t lose a decent amount of weight right away get discouraged, lose faith, and are more likely to give up.

The PSMF is simply one of the fastest ways to lose body fat.

Is the Protein Sparing Modified Fast Diet Safe?

Yes, it’s safe for just about everyone. Anyone can do a protein sparing modified fast for a week and come out okay. Check with your doctor if you have a medical condition, of course, and I would never recommend that kids, teens, or pregnant women (or those actively trying to become pregnant) do one, but everyone else? Go for it. A week is safe. A week is effective. A week will show you how fast you can lose fat.

But if you decide to stay on it for much longer, or even long term, watch for warning signs.

Thinning hairWeak nailsTrouble sleepingLow energy overall, not just in the gymLow thyroid functionMenstrual changes, or even loss of menstruationNot recovering from workouts, injuries, or woundsNegative mood changes

These all indicate a worsening of your metabolic rate. You’re becoming less virile, less fertile, and less robust in general. Your diet is no longer improving your health. It’s worsening it. It’s time to start eating more food, more fat, and more carbs.

Also, as women tend to be more sensitive to low calorie diets and things like extended fasts, I’d recommend that any women doing a PSMF pay close attention to these symptoms and signs.

Besides, the PSMF isn’t supposed to be a long-term diet. It’s supposed to be a shock to the system. The trick is losing weight rapidly by adopting a healthy way of eating and living. One that you can stick with.

If you have any other questions about the protein sparing modified fast, let me know down below in the comment section, or ask about it on social media and I’ll try to get back to you.

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References https://pubmed.ncbi.nlm.nih.gov/29182451/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1355601/pdf/annsurg00255-0084.pdfncbi.nlm.nih.gov/pmc/articles/PMC3112561ncbi.nlm.nih.gov/pubmed/12119640ncbi.nlm.nih.gov/pubmed/11707557ncbi.nlm.nih.gov/pubmed/15044676ncbi.nlm.nih.gov/pubmed/20443094ncbi.nlm.nih.gov/pubmed/25459211

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6 Functional Exercises to Improve Balance and Stability

If you think about it, many of our everyday movements require us to balance on one leg. When you break into a light jog to catch a bus or catch up to your colleague in the hallway, there’s a brief period in each step when you’re balancing on one leg. When you climb stairs, you push up with one leg at a time. The last time you jumped over a puddle or off a curb, you landed on one foot.

For athletes—by which I mean anyone who participates in any sport or physical endeavor, novice to elite—the need for impeccable balance is even greater. Runners obviously spend a lot of time on one foot, but so do hikers, dancers, and aerobics buffs. Sports like basketball, tennis, Ultimate Frisbee, flag football, squash, and soccer add an extra degree of difficulty by introducing lateral movements where you move in one direction, land on one foot, and then juke in another direction.

Being bipedal creatures, you’d think balance would come naturally to us. And it surely did for our ancestors who moved every day, climbing over rocks and walking on uneven terrain, running and sprinting as needed. Sometimes they stumbled and succumbed to fall-related injuries surely, but honed their balance every day doing the simple acts of living.

We modern humans aren’t tripping over ourselves all day, but we certainly don’t push ourselves in the ways our ancestors did. Chairs, cars, and paved sidewalks have made us soft. Even super fit athletes often struggle with the type of single-leg balance and stability exercises we’re presenting today.

Just like we need to lift weights to develop the strength that our ancestors would have developed naturally, we need to intentionally cultivate excellent balance. That’s what the exercises below, presented by my pal and collaborator Brad Kearns, are for.

6 Functional Balance Exercises (Medium-to-Advanced Difficulty)

Before attempting these exercises, you should feel comfortable balancing on one leg while standing still. Folks still working on building that solid foundation must start with beginner balance exercises first and work your way up to these more advanced movements.

That said, don’t be afraid to challenge yourself! You might be surprised at how wobbly you are the first time you attempt these exercises. Stick with it. If you’re serious about working on your balance, do the following exercises a few times a week.

Before launching into the specifics, here are some guidelines that will make these exercises safer and more effective:

Keep your core engaged throughout the exercise.When you bend your knees (lunging, for example), keep the knees tracking over your foot. Do not allow them to cave inward or flare outward.Land softly when you jump.When you first start out, have a wall or pole nearby that you can grab for support, but don’t hang onto it. Use a light touch if you need it.Do these exercises barefoot or wearing the most minimal shoes possible. Remember, balance starts in the feet.

You can do all six of the exercises below as one dedicated balance workout. Do one or two sets of each exercise as described. Or like Brad, incorporate a couple of them into your morning routine or as part of a microworkout.

Low lunge with torso touch

This is similar to a walking lunge with which you’re probably familiar. The difference here is that with each forward lunge, you’re going to bring your torso toward your front thigh. Focus on form over speed. Make your movements deliberate as you lunge forward with the front knee tracking over toes, hinge forward at the hips without rounding your back, and then push up powerfully to take the next step while keeping the glutes and core engaged.

Take 10 to 15 steps in one direction, then turn around and return to the starting point.

One-legged step ups

Place your left foot on a bench, step, or box. Engage your glutes and push through your left foot to stand up on the bench. Bring your right foot to meet the left. Make sure your body rises straight up in the air rather than throwing your body forward and back to harness momentum.

Do 12 to 15 on the left foot, then switch and do the same number on the right.

For a more advanced variation, drive the left knee up to hip height while raising your arms in the air with each step up.

Elevated leg soft jumping

Place one foot on a bench, step, or box behind you. You can dorsiflex the back foot so the toes anchor to the bench, or point the toes so the top of the foot rests on the bench. Hop on the standing leg, keeping a microbend in the knee. These hops should be small, with the foot barely leaving the ground. Mix up the speed from one workout to the next to play around with different stimuli.

Do 10 to 15 on the first leg, , then switch and do the same number on the second side.

Side to side jumps

Jump laterally from one foot to the other. The knee will want to cave in as you land, so pay careful attention to keeping the knee tracking over the foot.

One set is 10 to 20 jumps.

Bulgarian split squat

Place one foot on a bench, step, or box behind you. Nearly all your weight is in the standing leg. Squat down, then stand up and finish with full extension of the hips, snapping your hips forward.

This is a hard one, so 8 reps per leg will suffice. If you want to make it even more challenging, hold a weight in one or both hands or a kettlebell at chest height.

Drinking bird

Stand on your left leg, keeping the knee soft. Hinge forward at the hips and lower your torso toward the ground while your right leg raises straight behind you. Imagine your head, torso, and right leg all being connected in a straight line and moving as a single unit. Reach forward toward the ground with your right hand for balance. Contract your left glutes and hamstrings to reverse the motion and return to standing. Tap your right foot to the ground if needed, but strive to keep it elevated throughout the entire movement.

Tip: Make sure the head stays fixed on the neck so that your gaze should travel up and down with the upper body. When you’re standing, you’re looking straight ahead, and when you’re bent over, you’re looking at the ground. Aim for 15 to 20 reps per side.

For a complete demonstration of all these moves, plus more helpful tips from Brad, check out the YouTube video:

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Salmon Burgers

Salmon burgers are the perfect dinnertime meal. Not only are they nutritious, but when made on the stovetop are a quick meal to enjoy with the entire family. Plus, salmon includes vitamin D3, B-vitamins, magnesium, iron, and selenium. You can’t beat that. Our recipe also calls for a low-carb bun, but you can always switch it out for lettuce or collard greens. Our patties are so delicious and packed with flavor that we wouldn’t blame you if you even omitted the wrapping all together to eat the burger and and slaw on their own!

How to make salmon burgers

For this recipe we’re using wild-caught salmon filets, which include healthy omega-3 fats and far fewer toxins than farmed salmon. In order to prep the salmon you’ll want to cut the skin of the salmon away from the flesh. Then finely mince the salmon filet with a knife or by pulsing the salmon in a food processor. If you are using the food processor, cut the filet into large chunks, then pulse until a mince forms. Be sure not to over-process! The salmon should look similar to the below photo.

Next, place the salmon in a bowl along with the egg, almond flour, green onion, bell pepper, mayo, coconut aminos, black pepper, coriander, onion powder, paprika, cumin and salt. Mix to combine. Form the salmon mixture into 4 equal sized patties and place on a sheet pan.

 

How to cook salmon burgers

The great part about this recipe for salmon burgers is there are multiple cooking methods! If you’re running short on time and don’t have time for cooking with an oven, throw these patties on the stovetop for an efficient cooking method.

Cook the salmon burgers in the oven: Before you start cooking ensure your oven is preheated to 375 degrees Fahrenheit.  Once your patties are formed bake for 18-22 minutes, or until the patties are firm and the salmon is fully cooked, flipping once during cooking. Set aside to cool.Cook the salmon burgers on the stovetop: You can also make the burgers in a skillet on the stovetop. Heat a tablespoon or so of avocado oil in a skillet over medium heat and add the burgers. Cook for about 4 minutes on each side, or until the burger is cooked through.

Salmon burger toppings

Our salmon burgers also come with a homemade slaw made with broccoli or cabbage slow then tossed with the chipotle lime mayo and squeeze of lemon. You can also add extra minced red bell pepper or green onion to this mixture if you’d like. As for additional toppings, feel free to mix and match based on your liking! We used sliced tomato and red onion this time around.

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.tasty-recipes-entry-header h2{margin-top:0;text-align:left}.tasty-recipes-print .tasty-recipes-entry-header h2{color:inherit;margin-bottom:0.5em}.tasty-recipes-print .tasty-recipes-entry-header hr{display:none}.tasty-recipes-print .tasty-recipes-entry-header span.tasty-recipes-rating{color:#000}.tasty-recipes-entry-header div.tasty-recipes-rating a{text-decoration:none}.tasty-recipes-entry-header div.tasty-recipes-rating p{margin-top:4px}.tasty-recipes-print .tasty-recipes-entry-header .tasty-recipes-details ul{padding:0;clear:none}.tasty-recipes-print .tasty-recipes-entry-header .tasty-recipes-details ul li{line-height:1.5em;color:#000;margin:0 10px 0 0}.tasty-recipes-print .tasty-recipes-entry-content img{max-width:50%;height:auto}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-ingredients ol li,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-instructions ol li{margin-bottom:0.5em;line-height:1.1;list-style:decimal;line-height:1.5em}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-ingredients ul li,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-instructions ul li{margin-bottom:0.5em;line-height:1.1;list-style:disc}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes{background:none!important}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ul,.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ol{background:none!important}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ol li{padding:0;clip-path:none;background:none;line-height:1.5em;list-style:decimal}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes p{padding:0;clip-path:none;background:none;line-height:1.5em}.tasty-recipes-print .tasty-recipes-entry-content .tasty-recipes-notes ul li{padding:0;clip-path:none;background:none;line-height:1.5em;list-style:disc}.tasty-recipes-print .tasty-recipes-source-link{text-align:center}.tasty-recipes-entry-content .tasty-recipes-ingredients ul li[data-tr-ingredient-checkbox]:before{display:none} Salmon Burger Author: Priscilla Chamessian Total Time: 25 minutes Yield: 4 [image error] Print Recipe [image error] Pin Recipe Description

Salmon burgers are the perfect dinnertime meal. Not only are they nutritious, but when made on the stovetop are a quick meal to enjoy with the entire family.

Ingredients

Salmon Patties:

1 lb. wild-caught salmon filets

1 egg

2/3 cup almond flour

1/3 cup chopped green onion

1/3 cup minced red bell pepper

2 Tbsp Primal Kitchen Chipotle Lime Mayo

2 tsp coconut aminos

½ Tbsp Primal Kitchen Avocado Oil

½ tsp black pepper

½ tsp coriander

½ tsp onion powder

½ tsp paprika

¼ tsp cumin

¼ tsp salt

Slaw:

6 ounces broccoli or cabbage slaw

1.5 Tbsp Primal Kitchen Chipotle Lime Mayo

Squeeze of lemon juice

Fixings:

Your favorite low carb bun (we used UnBun) or lettuce for a lettuce wrap

Sliced tomato

Sliced red onion

Primal Kitchen Chipotle Lime Mayo

Instructions Preheat your oven to 375 degrees Fahrenheit.Cut the skin of the salmon away from the flesh and finely mince the salmon filet with a knife or by pulsing the salmon in a food processor. If you are using the food processor, cut the filet into large chunks, then pulse until a mince forms, but do not over-process.Place the salmon in a bowl along with the egg, almond flour, green onion, bell pepper, mayo, coconut aminos, black pepper, coriander, onion powder, paprika, cumin and salt. Mix to combine.Form the salmon mixture into 4 equal sized patties and place on a sheet pan.Bake for 18-22 minutes, or until the patties are firm and the salmon is fully cooked, flipping once during cooking. Set aside to cool.Toss the slaw with the chipotle lime mayo and squeeze of lemon. You can also add extra minced red bell pepper or green onion to this mixture if you’d like.Assemble your burgers by stacking the salmon burger on a bun or lettuce wrap, along with sliced tomato, red onion, the slaw and more chipotle lime mayo. Notes

Lettuce or collard greens would be excellent low carb options to wrap these burgers in, or omit the wrapping all together and just eat the burger and slaw on their own.

You can also make the burgers in a skillet on the stovetop. Heat a tablespoon or so of avocado oil in a skillet over medium heat and add the burgers. Cook for about 4 minutes on each side, or until the burger is cooked through.

Prep Time: 15 minutesCook Time: 20 minutes Nutrition Serving Size: 1 burger patty, 1/4 of slaw Calories: 426.6 Sugar: 4.9g Sodium: 389.1mg Fat: 27.6g Saturated Fat: 3.6g Trans Fat: 0g Carbohydrates: 11.9g Fiber: 2.9g Protein: 33g Cholesterol: 0mg Net Carbs: 8.96g

Keywords: salmon burgers

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New and Noteworthy: What I Read This Week—Edition 191

Research of the Week

To avoid diabetes, South Asians should reduce carbohydrates and increase protein.

“Uncomfortable knowledge” is important knowledge.

Is coagulation more important than LDL in heart disease?

Playing in microbial-rich soil produces an anti-inflammatory, more diverse microbiome and stronger immune system.

Trigger warnings don’t work.

New Primal Kitchen Podcasts

Primal Kitchen Podcast: The Link Between Dairy Intolerance and Dairy Genes with Alexandre Family Farm Founders Blake and Stephanie

Primal Health Coach Radio: Medicine the Way it Was Intended with Dr. Ken Zweig

Media, Schmedia

Shawn Baker brings the carnivore message to the UK.

Hopefully this forces a better re-usable propane canister system.

Interesting Blog Posts

Aspirin for COVID.

Some are starting to get it.

Social Notes

This is how you age.

What is best in life?

Everything Else

Fear of failure and performance on Master Chef.

The more kin-based the institutions, the less economic development a country has.

After losing their access to bison, the Plains tribes went from some of the tallest in the world to some of the shortest.

Medieval medicine.

Things I’m Up to and Interested In

Interesting paper: Looking beyond cholesterol.

Interesting result: Doppelgängers don’t just look alike. They also act alike.

Interesting article: They’re starting to get it.

Nice post: How non-nutritive sweeteners affect the gut and glucose tolerance.

Fascinating: Chess players play worse remote.

Question I’m Asking

What do you do to satisfy the “creative” side of you?

Recipe CornerDairy free caesar (if you don’t want to use Primal Kitchen’s).Watermelon gazpacho goes well with a nice hot New York strip on the side.Time Capsule

One year ago (Aug 20 – Aug 26)

What We Can Learn From Kids—What are they doing right?How to Go Primal With Food Allergies, Intolerances, and Restrictions—How to do it.Comment of the Week

“Most of the studies on long COVID are looking at narrow slices of our body’s chemical interactions – and that’s far too limiting. I don’t have all the studies in front of me to reference, but there’s a lot of evidence (and many have accepted) that long COVID and mast cell activation syndrome (MCAS) are essentially the same thing. Dr. Tina Peers found that most of her long COVID patients reported symptoms of MCAS before they got COVID, suggesting that a genetic or underlying predisposition to long COVID lies in mast cell dysfunction. Anyone with long COVID also have asthma, hypothyroid, food sensitivities before you had COVID? When you shift your lens to the mast cells you have to acknowledge the complexity of the effect on the body – it’s not just about too much histamine, but a host of other chemicals. When our body is, or thinks it is, under attack, our mast cells activate, and in the process release histamine and, for the purposes of this discussion, cortisol. So, to “fight” the paper cut, infection, bee sting, or cat hair, our body goes into full fight mode – inflammation – and our cortisol levels rise. When things are functioning normally, histamine and cortisol levels drop in time, and we return to equilibrium. However, our bodies have been under attack by all sorts of toxins for decades, or maybe we have a genetic abnormality such as Mannose-binding lectin deficiency or Ehlers Danlos, so our bodies cannot find the equilibrium, and eventually we suffer from adrenal fatigue. I don’t have evidence of this, but I expect that the authors of this article are measuring this adrenal fatigue that is just a symptom of the underlying condition that presents a welcome mat for long COVID. And when COVID – a disease of the mast cells – finds that welcome mat, the sensitivities and inflammation that were already present now kick into high gear, and we’ve got long COVID. How do we treat it? As you would MCAS – with a strict low histamine diet, and analysis that identifies vitamin deficiencies (likely Bs and D, to start). Reduce emotional stress, avoid triggers like heat and exercise, pace yourself, sleep more, and accept that it’s going to take some time. Excellent source of info: https://www.youtube.com/c/RUNDMC1”

-Interesting thoughts.

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