Mark Sisson's Blog, page 274

This One Simple Trick Will Make All Your Meals Taste Better

I have several close friends in the restaurant industry, and whether they’re helming hip eateries or Michelin-rated restos requiring reservations booked months in advance, these chefs and owners are all very good at what they do: giving people food that tastes really, really good and gets them coming back for more on a regular basis. Yes, they pick the choicest ingredients and use the freshest produce. Yes, they employ cutting edge kitchen skills and cooking techniques. But a lot of restaurants do all those things and never get over the hump to become truly great. So, how do they do it?

They have one simple trick. It’s universally accepted among people in the know that hewing to this trick is the key to making it or breaking it in the restaurant industry. That’s how crucial this weird trick actually is. Today, I’m going to introduce it you and explain how you can use it to excel in the Challenge.

Prepare to be shocked. This could be the most important blog post you read this year. It’s certainly the most important blog post you’ll read throughout the course of your 21-Day Challenge. If you’re a chef, restaurant owner, food truck proprietor, or even a line cook, it may be the most important post you ever read. I guarantee it will change your business — and your life — forever.

Ready?

Okay, here it is.

They offer free temple massages to all diners before serving food, with a (hidden) catch: the “massage oil” used contains a potent dose of ghrelin specially formulated for rapid dermal absorption. Ghrelin is the “hunger hormone.” After temple application, the ghrelin quickly reaches the ventral tegmental area, a region of the brain involved in the food reward response and partially responsible for insatiable hunger. The diners become seized with a hunger so ravenous and physiologically undeniable that even plain potatoes, unsalted chicken breast, and overcooked spinach would top their personal list of favorite meals. They devour the menu, becoming extremely responsive to the descriptions of the various dishes and, unable to decide on just one, order several plates at once. When the food arrives — maybe a lamb tagine with chestnut pureé, a Cuban ropa vieja, even a really solid burger and fries, or all three — it’s the greatest thing they’ve ever tasted. And yes, as I said before, the food is objectively good, but the real trick is that it’s seasoned with the best spice of all:

Hunger.

In the coming months, I’ll be unveiling my own transdermal ghrelin. Perfect for lifters who want to increase appetite for their winter bulk, hardgainers who can’t seem to gain an ounce, recovering calorie restricters who need to learn how to eat real meals again, or anyone who just wants to enjoy their food. Already, beta-testers are throwing “ghrelin parties” where people rub a dime-sized amount into their temples and enjoy incredible meals of the blandest, blah-est foods around. Stay tuned for that.

But as always, my product isn’t the only way to season your food with hunger. There’s another, arguably simpler (and definitely cheaper) method.

Just skip a meal. Breakfast, lunch, dinner — it doesn’t really matter what you skip (although most people do best skipping either breakfast or dinner) — as long as you skip something. And there’s even a name for it: intermittent fasting, or IF.

For the better part of a decade I’ve been playing with intermittent fasting on a personal level and by helping others integrate it into their lives through multiple posts on the blog. The effects on the quality of my meals has been staggering.

Everything tastes better. Even plain tap water tastes like heavenly nectar.

Skipping meals has effectively transformed me into a better cook. Honestly? I could probably be the head chef for a very successful restaurant, provided we only accepted guests coming off a lengthy fasting session.

But as Primal enthusiasts, we expect more out of our diet than just a positive relationship with the flavor receptors on our tongues. The way we eat should also improve our health, performance, longevity, productivity, and enjoyment of life (besides just the sheer hedonistic pleasure of eating tasty food).

So what’s the big deal? What else do we get out of skipping a meal now and then beside an increased appreciation for the meals we do eat? Why do I think it’s such a powerful tool for your 21-Day Challenge — and beyond?

Fasting is freedom.

The first few times you try it, you might be really hungry, especially if you’re coming off a carb-dependent lifestyle, where your choice of fuel is fleeting and hard to store. But once you’re fat-adapted and you have tens of thousands of available calories at all times, fasting is second nature. It gets easier. You stumble into it by virtue of not being hungry from all the body fat you’re eating.

And when that happens, you’re free. Rather than scurry around frantically when hunger pangs set in, when the lunchtime clock tolls, you just chill and continue on about your business. Rather than worry about postural hypotension and hypoglycemia between meals, you eat when you feel like it. You have more time to do important, interesting things when you’re not thinking about food.

Fasting helps you reduce food/calorie intake.

As I tried to make abundantly clear last week, attempting to consciously regulate the number of calories we eat doesn’t work well. If you have an omniscient researcher as authority figure forcing you to eat this or that number of calories, it works, but in the real world, it tends to fail. Calorie counters are plagued by the constant drive to eat. Eventually, they give in because you can’t deny the body forever and hope to win. The real trick is to figure out a way to inadvertently reduce calorie intake without adding another layer of stress to your life.

Primal Blueprint eating is designed to help you self-regulate your appetite levels and reduce food intake without getting overly hungry. IF helps you self-regulate your food intake by eliminating an opportunity for eating.

You can say “only eat 1500 calories, no more!” but you have no way of intrinsically knowing if you’ve gone over or under your limit (there’s no physiological input for “calories”). You’re always weighing and measuring, and even that isn’t very accurate. But when you simply decide not to eat for the next eight hours, that’s a hard and fast boundary that’s easy to respect. No measuring (except the clock) and no weighing. You just don’t eat.

And even when you follow a protocol like ADF (alternate day fasting) in which you alternate a 75% calorie reduction with a 25% calorie surplus day to day, you still reduce overall calories without feeling like you have. Just because you severely dropped or eliminated your normal calorie intake during the fasting period doesn’t mean you make up for it when you eat. That’s one of the most powerful aspects of IF, and it’s why anyone trying to lose body fat or figure out a way to safely drop calorie intake for the 21-Day Challenge should consider intermittent fasting, if only on a trial basis.

Fasting shows you what hunger feels like.

Most of us don’t have to feel hunger if we don’t want to. It’s easy enough to grab a bag of chips, boil a couple eggs, or drive five minutes and hit five restaurants and a massive store filled to the brim with every kind of food you can imagine. Food is everywhere, and we’ve forgotten — or never really even known — what it means to be hungry.

I’m not talking about serious starvation or malnutrition. I’m talking about the hour-to-hour feeling you get when you haven’t eaten for five or six hours. It doesn’t sound like much, right? But how many people truly go without snacking between meals?

I’m not sure I’d call it a good feeling, but it’s an important one. Hunger teaches us to identify when we truly need to eat because we need nutrients and when we’re eating just because we’re bored or there’s something tasty within reach. Hunger is essential to being human. It’s motivated us, as a species and on an individual level, to do great things and conquer an entire planet.

And yeah, it makes food taste really, really good.

Fasting increases cognitive function.

There’s compelling evidence that intermittent fasting, and the hunger it brings, can increase mental acuity. In one 2013 study, subjects were randomized to either a low-calorie diet or an IF regimen for two months. After a 6-month followup, the fasting group had better memory and showed evidence of neurogenesis. Similar studies done in mice show even more dramatic positive effects on brain function and brain structure.

Fasting increases neuronal autophagy, a fancy term for a sort of “pruning” of damaged tissue our brains do to maintain health and optimal function. Autophagy, or “self-eating,” is the process by which cells recycle waste material, downregulate wasteful processes, and repair themselves. It’s necessary for proper cognitive function.

Studies aside, I’ve found that fasting energizes me, boosting creativity and giving me a powerful angle from which to tackle a problem, a post, or a paragraph. Then, after I’ve eaten, I’ll often return to the work and come at it from an entirely different (fed) angle.

A word of caution:

In general, females don’t take to intermittent fasting as well or quickly as males. That’s not to say that they can’t do it and benefit from it. They can. But whereas a man might thrive with a seven hour eating window, a woman might do better with a ten or eleven hour eating window. Again, these are general trends to keep in mind, not absolute rules that apply to everyone. Whoever you are (male or female), fasting shouldn’t bring you to the brink of collapse. It shouldn’t be miserable, or torture. If it is, stop, eat something, and try again at a later date. Fasting can be a powerful tool but it’s not for everyone, and that’s okay.

I know, I know. This all probably sounds crazy to a lot of you, especially those embarking on your first Primal Challenge after a lifetime of standard high-carb eating where a skipped meal means misery and hypglycemia.

I promise it gets easier. And fasting bestows a host of benefits that make life easier, better, and healthier. You have the freedom to not eat, rather than look desperately around for a snack when the hunger pangs set in. It’s a great way to reduce calorie intake without it being a constant exercise of willpower. It can even improve your brain function.

And it can be as simple as skipping a meal or two once, twice, maybe three times a week. What’s the worst that could happen?

For more in depth info on fasting, check out some of my previous posts on the subject:

Why Fast? Part One – Weight Loss

Why Fast? Part Two – Cancer

Why Fast? Part Three – Longevity

Why Fast? Part Four – Brain Health

Why Fast? Part Five – Exercise

Why Fast? Part Six – Choosing a Method

Why Fast? Part Seven – Q&A

Dear Mark: Women and Intermittent Fasting

If you have any more questions, drop ‘em in the comment section. If I don’t get to them at some point, you’ll probably be inundated with expert responses from fellow readers.

P.S. Although it would make a killer product to play around with, I will not be releasing a transdermal ghrelin supplement. I’m keeping it strictly for personal use.

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Contest: Share Your Success Story

The Prize:

Nick’s Sticks – Need a Primal snack? Like your beef grass-fed? Nick’s got you covered on both counts with his Grass-Fed Beef Sticks. His Snack Sticks are made with 100% grass-fed beef or free-range turkey and seasoned with Redmond organic salt. The lucky winner of these delicious treats will receive one 25-pack (2 sticks per pack) of beef sticks and one 25-pack of turkey sticks. Total retail value: $150.

BONUS: Use coupon code MDACHALLENGE at checkout for 10% off any order of Nick’s Sticks.

Well Food Company Survival Package –

I get emails from folks on a daily basis looking for tips on staying Primal on the road. Whether you’re flying, stuck in a snow globe, on an off the grid camping trip, or taking the occasional cross-county bike ride, being properly equipped with Primal fare can be tricky.

Well Food has taken the prep-work out by creating The Ultimate Paleo Travel Package (AKA The 72 Hour Survival Package). This package is designed to provide adequate calories for a 72 hour period.  No cooking or water required. Be Well prepared in the event of an emergency with products that are gluten free, soy free, grain free, and free of gross added preservatives.

The Daily Package includes:

1 – Paleo Steak Sticks (Original) = 240 Cal per package

1 – Paleo Snax – Pineapple Coconut – Sm = 581 Cal per package

1 – Wolf Snax – Keto Pack – Sm = 269 Cal per package

1 – Grassfed Whey Protein Bar = 430 Cal per package

1 – Soy Free Dark Chocolate Bar = 279 Cal per bar

= 2079 Calories per person per day * 3 days = 6237 total calories

+ a Well Food Co Recycled Tote Bag

Retail Value: $104.99.

BONUS: Use promo code MDA0114 for 20% off your next order at WellFoodCo.com.

Caveman Cookies – If you’re looking for the occasional paleo friendly treat, Caveman Cookies has got you covered with their line of baked goods made with ingredients that you can actually pronounce.

They also believe in eating food that tastes good! They know that great-tasting Paleolithic desserts are possible because they’ve been baking their cookies “with great success for family and friends for the past hundreds of thousands of years…” (ok, maybe not that long!).

Winner will receive 1 case (12 boxes) of North Pole Caveman Cookies, 1 case of Original Caveman Cookies, 1 6-Pack Assortment (1 box each of Original, Tropical, Alpine, Rainforest, New World, and Mayan) and a Caveman Cookie t-shirt. That should certainly keep you comfortably supplied until Spring… Retail Value: $182.40.

BONUS: Enter MDA10 at checkout for 10% online orders through Feburary 10th.

Focal Upright “Mogo”- You might recall my “leaning workstation” as seen in the How-to: Standup and Mobile Workstations video from last year, the Locus Seat from Focal. It’s sort of a human kickstand that allows me to alternate between leaning and standing. Leaning is kind of like sitting in that it takes the load off, just without shortening your hip flexors and turning your glutes into a amorphous gelatinous blobs. I love it.

If you liked the look of it and want something similar, you’ll love the Mogo. It’s also made by Focal, and it’s of a similar design and also allows you to lean and stand, but it’s less expensive and more mobile, weighing just over 2 pounds and collapsing for easy storage. That means you can take it along with you to the office, the cafe, the great outdoors (laptop on a stump, anyone?), or when you travel, and get strange looks and lots of questions while you get work done. Retail Value: $99.

That’s over $500 worth of incentive to do something you’ve been meaning to do anyway. Pay it forward…

The Contest:

We’re just a few days into the 21-Day Challenge, but I know many of you have seen amazing results going Primal leading up to the challenge. Weight lost, muscle built, complexions cleared, even meds kicked. Now’s the time to share it! This means you have the opportunity to show the rest of the community who you are and what you’ve accomplished. In the process you’ll inspire thousands of people to take control of their health just as you have. I don’t know about you, but I get a kick out of that.

So for this contest I want to hear your story. Write it up and include a photo. Including both pre-Primal and post-Primal pics is even better, but not required. Don’t worry if you’re not a chiseled Adonis. This isn’t a “who’s the most ripped” contest. Whether you’ve lost 100 pounds over two years of Primal living or you’ve simply managed to kick that diet Coke habit, just tell me what going Primal has done for you. I’m looking for interesting and personal tales. Details about your health history, how you found MDA and the Primal Blueprint, what has worked and what hasn’t, what differences you’ve seen in how you look and feel, and anything else you think readers might be able to learn from and you’re open to sharing are welcome. It doesn’t have to be a thousand word diatribe, but hopefully more than a couple paragraphs. Feel free to be creative with your story format, too. Remember, good stories usually have a beginning, a middle, and an end, and honesty is king.

I’m sure many of you have thought about sending your story in, but just haven’t gotten around to it. There is no better time than now. I’ll be featuring reader stories during the 21-Day Challenge and beyond, so get yours in soon!

Email me your story along with any pictures. Please use the subject heading “My Primal Story.” Otherwise, there’s a good chance I may completely miss your submission.

Examples:

One of the most memorable stories published on MDA: The Unconquerable Dave. If you haven’t read it, do it now. You won’t regret it. YAWP!

View other Success Stories here for ideas on how to write your own story.

Eligibility:

Anyone in the world can enter, though some prizes will only be available to U.S. contestants. In the case of an international winner, substitute prizes of equal value will be shipped.

Additionally, everyone that has submitted a Success Story to Mark’s Daily Apple since the last year’s Challenge is automatically entered to win, so don’t worry if you emailed me just a few days ago. You’re entered!

The Deadline:

January 25, midnight PDT.

How the Winner Will Be Determined:

An executive decision will be made to determine which stories and accompanying photos get published on MDA. The winner of the prize package above will be chosen at random from those that are submitted.

To track all the contests visit the 2015 Primal Blueprint 21-Day Challenge Contest Page for daily updates.

From Desire to Reality: Why Setting Goals Is Critical for Success

This is a guest post from Dr. Alessandra Wall.

As someone whose business it is to help others create change there is something magical about the New Year; it is so full of hope and motivation. It is a time to evaluate growth and direction, and to dream. Over the next month or so millions of people will share resolutions to get fitter, healthier, and more financially responsible. People will dream of the life they want and declare their desire to make the changes necessary to achieve it. Unfortunately, a great deal of them will remain dreamers; their resolutions, unmet, will nag at them and then be forgotten until next year. The sad part about this whole thing is that their failure is not due to lack of ability, or laziness, or unrealistic aspirations, it’s most likely due to lack of planning.

“A goal without a plan is but a dream” – Helen Thayer (Explorer, age 76)

I agree whole-heartedly with Helen Thayer, which is why her quote resonates so much with me – the difference between a dream and a goal is planning. It’s also the difference between a resolution and a goal. A dream, a resolution or a desire is something we would like to achieve, whereas a goal is something we are working to achieve; it’s the distinction between passive and active engagement. This doesn’t mean that dreaming isn’t valuable. Actually, it should be the starting point of your plan, but on it’s own it will not take you very far. So, how does one go about shifting from dreams to reality? Create a goal and make a plan!

From desire to reality, a five-step approach:

Dream away! I am serious, the best way to stay motivated with your goals is to create ones that are based on values, needs and desires that are current and relevant to you. So dreaming about what you would like your life to look like is an excellent way to get started with your goals.
Define the dream (creating objectives): Once you have an idea of what you desire, take the time to define it in real terms. For example, you might dream of being healthier, but what does that mean? It probably means eating healthier, moving more, reducing your stress, and maybe even eradicating any current health problems you have. By creating a definition of your dream you have your objectives and the starting point for setting goals.

Let’s pause here for a second. Step 2 is where most people stop, because what they defined feels like a plan, but it is very important you understand that these are just starting goals, and not even great ones at that because they are vague, so there is a bit more work to do.

Describe your outcome (creating specific goals): In research they speak of operationalizing goals, which means concretely describing what one expects to happen. Going back to the example above, one of the definitions of being healthier was “moving more.” In order to operationalize that goal the question you would want to ask is “what does moving more look like to me?” It might mean working out three times a week, getting up from your desk and moving for 15 minutes or more at lunch, giving in to your best-friend’s insistent requests to join her for yoga once a week. With these concrete elements not only do you know what your outcome is going to look like, but you can also create a plan of action that will specifically address your needs.
Plan, plan and plan: With step 3 you are WAY ahead of the pack. You have a vision of what you want based on current desires, you have a larger objective and you have specific goals that will allow you to reach that objective. Now all that is left is to plan your journey. Plans need to be realistic, achievable and structured.

First things first you have to decide which objectives or goals you will be focusing on. Don’t try to work on more than two or three goals at a time. You can do this by either focusing on goals that belong to a same objective, or selecting introductory goals from different objectives.
Examine each goal and identify what you need to put the new behavior in place – these can be concrete things like gym clothes, the right kinds of foods, a resource like the Primal Blueprint book, or more abstract things such as a friend to go to the gym with, moral support, a shift in your evening schedule to allow time for the gym, etc.
Put it in the books: Set a specific date and time when you are going to start implementing your plan. Also, make sure you carve out time to actively carry out your plan.


Anticipate roadblocks: Another mistake people often make is failing to anticipate barriers to change. Barriers can be:

situational: a party with a whole bunch of your trigger foods, a meeting that runs over into your gym time, getting sick
cognitive: any assumption you have that will make it harder for you to carry out your plan
emotional: fear is the biggest emotional barrier most people face.

Whatever your barriers, you have to know them so you can recognize and outsmart them.

If you take the time to cover these five steps you will make the transition from desire to reality. There is, however, a caveat – you might not get it right the very first time you try, but that is no reason to give up. Think of any change you are attempting as a skill you are building. You would never expect to just pick up a new skill the first time you tried it. You would understand that sometimes you can be a natural, and other times you require practice. The more you practice, the more certain things become second nature, the more you understand about yourself and the goals you are trying to reach, and the more you are able to succeed.

Bio: Alessandra Wall, Ph.D. is a specialist in change. She is psychologist and a life and nutrition coach in private practice in San Diego, California, as well as the Executive Director and Lifestyle and Nutrition Coach at CrossFit Elysium. Her background is in anxiety, stress management and eating disorders. She specializes in helping people create lasting and significant life change, by providing practical insights into the cognitive and emotional factors that typically hold them back. Alessandra has been a featured speaker on topics such as the psychology of change and stress management at several PrimalCon events and Health Unplugged 2014, the UK’s first Paleo/Primal conference. Check out Alessandra’s Change of Heart program to learn how to create and achieve your life goals.

Contest: Grocery Time

The Prize:

Fresh Fish! – Courtesy of Wild Pacific Salmon, the winner of today’s contest will receive 2 lbs of their choice of fresh-frozen fish overnighted to their door. Take your pick from Alaskan Halibut, Alaskan Pacific Cod, Steelhead Trout, or my favorite, one of the Alaskan Salmon choices. Salmon freaks out there know what a treat this is; and for any non-salmon freaks out there, prepare to be freaked, salmon style. Retail value: $100.

BONUS: Use ALASKA when ordering from wildpacificsalmon.com to receive a $10 discount on an order of 10 lbs or more.

Pure Indian Foods Ghee – According to PIF, they provide the only 100% organic ghee available in the market that has been made using the milk of pastured cows grazing on rapidly growing green grass in spring and fall only, when their milk is most nutritious. As a testament to their success, Pure Indian Foods family just completed 125 years in the ghee business!

Pure Indian Foods will be sending 14 oz of Grassfed Organic Ghee, 14 oz Grassfed Organic Cultured Ghee, 14.2 oz of PRIMALFAT Coconut Ghee, 8.5 fl oz of Coffee++ (a cultured ghee and MCT oil blend), one 6×1.1 oz Assorted Sampler Pack of Spiced Ghee, 8.5 oz of Premium Quality Organic Turmeric Powder (naturally high in curcumin) and a $100 gift certificate to PureIndianFoods.com. Retail value: over $200.

BONUS: Use discount code MDP to get $5 off any purchase over $25 at PureIndianFoods.com. Offer expires 2/15/2015.



Live Soda – Real Soda Taste, Raw Kombucha. LIVE Kombucha Soda puts a new spin on the sparkling probiotic beverage. LIVE is the only Kombucha brand with tried and true soda flavors. All of the flavors are achieved by only adding spices, extracts and essential oils to raw and organic kombucha. LIVE is USDA Certified Organic, NON-GMO Project Verified, Fair Trade Certified, Gluten Free and Vegan. LIVE Kombucha Soda is full of: Living probiotics, detoxifiers, enzymes, electrolytes, b-vitamins, antioxidants and organic acids.

LIVE is offering up 35 Bottles of Kombucha Soda, a LIVE T-Shirt, LIVE Hat, and a LIVE Water Bottle. Retail Value: $160.

*To find LIVE Soda on the regular, enter your zip code here to find a location.

AMRAP Bars – AMRAP offers a collection of bars designed to fuel your body with simple, clean, paleo friendly ingredients. These bars have been carefully reviewed, taste tested, and approved by hundred’s of personal trainers, paleo enthusiasts, professional athletes, discerning moms, and a handful of fitness celebrities. This has allowed AMRAP to collectively create a quick, convenient and nutrient dense line of AMRAP BARS. Flavors include Cashew Vanilla, Fig & Cacao, and Almond & Honey.

One lucky prize winner will receive five AMRAP Bar Variety Packs. Retail Value: $239.75.

BONUS: Use mda2015ab for 10% on your first AMRAP Bar order.

The Contest:

An oldie, but goodie. Originally inspired by a Time photo montage featuring families from around the world surrounded by a week’s worth of their groceries, I told readers to surround themselves with a week’s worth of their Primal groceries. Check out the results from 2010:

So round up the kids (or parents, or fiance, or roommates) and toss all the groceries on the table, because I want people to see “What Grok Eats.” The pictures don’t have to be fancy, nor do they have to be 100% Primal (or even 80%, just so long as people can see what you eat in a week). Mad props go to the most Primal family, but the winner will be selected in a random drawing, so don’t feel obliged to play “Keeping up with the Grokses.” Email me the picture. Please use the email subject heading “Grocery Submission”. Otherwise, there’s a good chance I may completely miss your submission.

As long as there are groceries on the table and smiling faces, you’re entered to win.

Examples:

From the NY Times:

The winner from 2009:

Now it’s your turn.

The Deadline:

January 25, midnight PDT.

Who is Eligible:

Anyone can enter. In the case of an international winner, a substitute prize of equal value will be awarded.

How the Winner Will Be Determined:

A random drawing will be held among all entrants who submit adequate photos.

To track all the contests visit the 2015 Primal Blueprint 21-Day Challenge Contest Page for daily updates.

It Doesn’t Have to Be This Way

Let’s begin today with an exercise. You might know it’s not something I normally do here, but I think today is the perfect time to try something unexpected. Humor the process if you will. It leads somewhere I think is important for the Challenge – or any serious change.

Repeat after me.

“It doesn’t have to be this way.”

“It doesn’t have to be this way.”

“It doesn’t have to be this way.”

There’s no magic here. No ruby slippers or manifestation miracles. That said, it’s time to make this Challenge personal. (I find that major life changes tend to work better that way.) The power of an effective mantra rises out of our growing identification with it. Right out of the gate, all of us can identify with this statement.

The mantra gets at a critical question: what is this Challenge about for you? What have you decided you’re done with?

This can by no means be an exhaustive list, but let’s go through some examples. Maybe you know already. Maybe you’re crystal clear on what you’re ready to kick to the curb regarding the state of your health and what it isn’t offering you. Maybe you have some basic goals but want to get clearer. Whatever the case, see what comes up for you.

It doesn’t have to be this way….

It doesn’t have to be – that you will continue to steadily gain several pounds every year.

It doesn’t have to be – that you live without the physical vitality you used to enjoy.

It doesn’t have to be – that somehow your well-being and self-investment comes last in a day.

It doesn’t have to be – that your cravings and/or food issues undo your good intentions.

It doesn’t have to be – that you commute an hour each direction for work every day.

It doesn’t have to be – that you take prescription medications (some costly) to control lifestyle diseases and chronic conditions.

It doesn’t have to be – that you deal with poor sleep on a chronic basis.

It doesn’t have to be – that you forgo certain travel destinations, social activities or even personal relationships because you’re uncomfortable with your body.

It doesn’t have to be – that you eat fast food/junk food/sugar/alcohol more often than you ever thought you would.

It doesn’t have to be – that you can’t keep up with your children, grandchildren or the activities your friends participate in because you’re out of shape.

It doesn’t have to be – that you prioritize T.V. or Internet time over long walks with a partner/friend/pet/family member each evening.

It doesn’t have to be – that your body takes a continual toll from unrelenting stress every day.

It doesn’t have to be – that your family’s/partner’s/social circle’s eating habits sabotage your goals.

It doesn’t have to be – that you’re embarrassed to work out at the local gym because of your body’s size and/or low fitness level.

It doesn’t have to be – that you steadily watch your muscle fade with age and your body fat accumulate.

It doesn’t have to be – that you can never find time to work out.

It doesn’t have to be – that you feel your daily energy and overall health just can’t bounce back from a recent (or distant past) emotional or physical crisis.

It doesn’t have to be – that you prioritize low cost or long-term routine over high quality and nutrition at the grocery store.

It doesn’t have to be – that you’re overwhelmed by everything you would need to do or change in order to turn your health around.

It doesn’t have to be – that you can’t face the prospect of doing this alone. (You won’t need to.)

It doesn’t have to be – that the ship has sailed on your health, vitality, physical appearance, or enjoyment of an active, vibrant and fulfilled life.

No, it doesn’t have to be this way.

That said, things will continue to be the way they have been until something changes. That change begins with you – today. Right now you have the option of turning it all around. You can say goodbye to this way of being. You can shift the whole trajectory of your health, weight, strength, fitness, aging, life balance, personal well-being.

You won’t do it all today. You won’t even do it all in twenty-one days. Who you are today will change today’s business today. Who you become tomorrow will take up tomorrow’s challenges. The person you can’t even envision twenty-one days into this Primal Challenge will be doing things you never thought possible for yourself. Will you take it on faith? Will you take it on the success of thousands who have come down this Primal path – and transformed their lives – before you?

Let’s do it again. Let’s commit to this simple truth together – right now.

Repeat after me….

“It doesn’t have to be this way.”

“It doesn’t have to be this way.”

“It doesn’t have to be this way.”

“This is the change I choose for my life.”

Say it throughout the day. Write it down. Put a post-it wherever it will offer a good reminder – no matter how ridiculous it seems. Psychologically speaking, there’s a certain power in changing our environment to match our intentions. That doesn’t mean writing a quote on your bathroom mirror can ever be a stand-in for the real work of making a behavioral shift. (There are people who will unfortunately tell you that.) Nonetheless, changing our environment is one more way we can invest in the change now – rather than waiting until we “earn” the right to by “proving” ourselves with the end goal achievement. It’s critical to absorb our intended change into our identities and our environments – today.

“It doesn’t have to be this way. I am the change right now – in this moment.”

Use it as your mantra today when facing every old pattern. Use it when making each decision that serves or doesn’t serve your health today. Use it when you need encouragement to move forward. Use it to affirm the positive choices you’re making. Use it to envision the new chapter of your life – the change that – make no mistake – is already in play.

Thanks for reading, everyone. What’s the story that “doesn’t have to be this way” for you? Share your thoughts and support for fellow Challenge members and readers.

Contest: Make a Primal Blueprint Workout Video

The Prize:

Square36 Workout Mats – As the Square36 website says, “Do you ever wish you had a bit more space to fully extend and maximize your workout without feeling confined? Now you can with Square36, the world’s 1st oversized workout mat.” That about sums it up. This exercise mat is 6′ x 6′ and is 6 mm thick – thicker than most yoga/workout mats. With the Square36 mat you can easily convert your living room into a workout studio. Just unroll it and you’re set. It’s also great for couples yoga or as a play mat for children.

If you’re the winner of this contest you’ll not only get the Square36 STRETCH Oversized Yoga Mat (retail value: $99.99), but you’ll also receive the brand new Square36 CARDIO Mat (retail value: $159.99).

Rad Roller All-In Kit (All Five RAD Tools) – Massage. Release. Transform. That’s RadRoller’s slogan. If you’re a regular MDA reader you know I emphasize thoracic spine mobility and the importance or regularly rolling things out. Tight, knotted bundles of muscle fiber and fascia accumulate from bad posture, muscle imbalances, excessive sitting, and improper movement patterns. These knots harm us. They reduce performance. They promote bad form and joint degeneration. They need to be eradicated. That’s where RadRoller comes in. They help take care of those nasty knots.

A single RAD tool is great. A couple (or trio…or quartet…or full set) of RAD tools is even better, and RAD Roller’s power-packed kits serve up the best match-ups you can buy. From muscle flushing to trigger point release, spinal alignment to relaxing massage, RAD knows how to treat a body right from head to toe. Learn more about the comprehensive body benefits of RAD massage and release tools and experience relief in motion for yourself.

When soft tissue and joints jam up, lymph and waste materials get trapped inside causing a feeling that’s, let’s just say, not so rad. RAD’s advanced muscle-flushing tools (the RAD Rod and the RAD Helix) help release these blockages and keep everything moving where it needs to go. With regular use, RAD tools may help diminish muscular discomfort, freeing you up to live the life you want and do all the things you love. Retail value: $180.

BONUS: Use the code MDARAD for 15% off your entire order at RadRoller.com.

*The RAD ROD and RAD Helix are available for pre-order and will ship later this month.

Bos Creek - There are many factors that affect the quality of grass-fed beef, including climate, feed (types of grass), age of the animals, and how the animals are processed. The rancher at Bos Creek is a 4th generation rancher in Montana who has spent the last 15 years developing his process to provide grass-fed beef that tastes good and is consistently tender.

How would you like a box of succulent, juicy, grass-fed meats delivered right to your door? Boss Creek is offering up a shipment containing six of their prized filet mignons and 12 pounds of ground beef. I was lucky enough to get my hands on a box recently, and let me tell you, you WANT this. Retail Value: $246.

Bonus: Use the code MARKS10 for $10 off any shipment at TheBosCreek.com.

EPIC Bar – The EPIC bar is a 100% grass fed animal based protein bar. It’s paleo friendly, gluten free, and low in sugar. The names of their bars alone leave the mouth watering: How about a Bison Bacon Cranberry bar, a Beef Habanero Cherry bar, or a Turkey Almond Cranberry bar? Yes, please. To all three, thank you very much.

Catch EPIC bar on Facebook.

The lucky winner of this contest will win 4 boxes of EPIC bars plus an EPIC bar t-shirt and bandana. This includes EPIC’s New Beef Liver Bar – the worlds first ever organ meat bar! Grass Fed beef liver is one of the most nutrient-dense foods in existence, and contains many nutrients that are difficult to get elsewhere. Boasting an impressive 16g of grass fed animal protein, 190% DV of Vitamin A, 20% of Vitamin B12, 110% of Phosphorus, and 1021% DV of Copper, the Beef Liver bar is guaranteed to fuel your body and inspire your most EPIC adventures. Total retail value: $140.

BONUS: Use the code MARKISEPIC at EpicBar.com for 20% off online orders.

The Primal Blueprint Platinum Package – The Platinum Package is the ultimate in supplementation and is what thousands of Primal enthusiasts and I take daily. Includes: Damage Control Master Formula, Primal Fuel, Primal Calm, Vital Omegas, and Vitamin D booster. With a 30-day supply of a comprehensive, well-balanced multi-vitamin complex, omega-3 fish oils, healthy stress-busting nutrients, vitamin D and a delicious, coconut-based Primal meal replacement shake, the Platinum Package is a convenient and cost-effective way to live a healthy, Primal life in the modern world. (For discerning readers, note that due to overwhelming demand Primal Flora is currently out of stock. Hence Primal Calm in its place in the Platinum Package.)

That’s the package. Two giant exercise mats, RadRollers, EPIC Bars, Grass-Fed Meats from Bos Creek, and a Platinum Package. The retail value on all this is, I don’t know, a lot. Now, how you can win this Primal prize package…

The Contest:

Create and upload a Primal workout video to YouTube. Whether you talk and offer instruction, or simply film yourself playing in the park or working out in the gym is up to you. I’ll leave it wide open. The only requirement is that the video relates in some way to the Primal Blueprint Fitness philosophy. The more Primal the better. (See the details and fine print below.)

To give you a little idea of the fun you can have with this one, in 2009 people used toddlers for heavy lifting, recorded an entire day in the “Primal Life,” wrote their own Grok songs, and ultimately, this was the winning video.

Here are the semi-finalists and winning videos from 2010, 2011, 2012, and 2013.

Details and Fine Print:

The video needs to be an original creation made for the purposes of this contest.

On YouTube, please title the video “Primal Blueprint Fitness:” followed by your own sub-title (ex. Primal Blueprint Fitness: The Grok Shuffle).

Upload your video to YouTube and then email me the link. Include the words “Workout Video Submission” in the subject line of your email. Otherwise, there’s a good chance I may completely miss your submission.

I’ll publish select videos on Mark’s Daily Apple the last week of this challenge.

The Deadline:

January 25th, midnight, PDT. Only 12 days away. Get filming!

Who is Eligible:

Anyone in the world can enter, though some prizes will only be available to U.S. contestants. In the case of an international winner, substitute prizes of equal value will be shipped.

How A Winner Will Be Decided:

The Worker Bees and I will choose a list of finalists to be voted on by readers.

More Fine Print:

MDA reserves the right to publish any videos submitted.
We ask that any videos submitted to this contest remain live on YouTube after the challenge for future visitors to Mark’s Daily Apple to enjoy.

To track all the contests visit the 2015 Primal Blueprint 21-Day Challenge Contest Page for daily updates.

The 2015 Primal Blueprint 21-Day Challenge Begins Now

If you want to lose weight, gain muscle, reduce stress, increase energy or just generally look and feel healthier you’ve come to the right place. Oh, and you can win lots of cool Primal gear, too. That’s right, it’s the annual Primal Blueprint 21-Day Challenge!

Before we get to all the details, let’s kick things off with a simple contest. Click on over to this page and register for the free Primal Blueprint 21-Day Challenge in the Vimify app. That’s it! I’ll explain more about the app below, but rest assured that you’ll be entered to win a $100 gift certificate to PrimalBlueprint.com if you register for free.

This contest ends at 8 pm PST tonight, January 12. A winner will be selected at random and everyone around the world is eligible, including people that registered before today.

Now, on to the challenge details…

What Is the 21-Day Challenge?

What’s the challenge? To get Primal, of course! As you’ve already seen if you clicked the link above, this year I’ve put together a nifty infographic that summarizes the Primal Blueprint 21-Day Challenge. Click here or the image below to see the full version. (I encourage any bloggers out there to share this infographic using the html I’ve included below it.) Additionally, you can dig deeper into each section of the infographic by visiting this more detailed Primal Blueprint 21-Day Challenge page.

In brief, this is the Challenge. Do it for just 21 days and the results will speak for themselves.

Eat real food.
Avoid sugar, grains, unhealthy fats, beans/legumes.
Align your carb intake with your weight goals and activity levels.
Move frequently at a slow pace: Get between 2-5 hours per week of moderate aerobic exercise.
Lift heavy things: Conduct 1-3 brief, intense sessions of full-body functional movements.
Sprint: Go “all out” once a week.
Get 8 hours of sleep every night.
Get 15 minutes of direct sun exposure each day.
Play! Find time to let go, disconnect, unwind and have fun each day.

No sign-up required. Anyone can participate. Just commit to the challenge, and check back every day for motivation and guidance. Articles over the next two weeks will be about taking steps to align your lifestyle with the Primal Blueprint. The third and final week of the challenge will be mostly comprised of reader-created content. That’s right, MDA readers (you!) will be running the show. Stay tuned.

Above and beyond the challenge as outlined above, I encourage you to make your own personal challenges. Whether it’s eliminating or adding a certain food to your diet, losing weight, going barefoot more often, getting better sleep, or anything else, customize your goals to fit your needs and commit to 21 days starting now.

Who Is the 21-Day Challenge For?

I hold this 21-Day Challenge every year to encourage Primal beginners to give this way of eating, moving and living a try because I know it works, I know how empowering it is, and I know it changes lives.

I also do it to motivate those that have been dabbling with the Primal lifestyle for a while, but haven’t fully committed or still have some room for improvement (myself included!), to go all in and resolve to finally take control of their health.

There’s something here for Primal veterans, too. It’s a good idea to revisit the basics from time to time. And hey, the chance to win free stuff isn’t half bad either.

Why 21 Days?

After many years of training clients and interacting with hundreds of thousands of Mark’s Daily Apple readers, my team and I have found that 21 days is the sweet spot for eliminating old habits and replacing them with new ones. It’s long enough to make legitimate progress toward reversing years of adverse lifestyle habits, long enough for most people to get past the low carb flu (if you experience it at all), and long enough to give the Primal Blueprint a fair shake, but not so long as to be seen as a daunting undertaking. In other words, anyone, including you, can give this a go for three measly weeks, and in that time you are bound to see results. If you have weight to lose, it’s reasonable to expect a reduction of three to seven pounds of excess body fat during this period, and to continue at that rate safely until you reach your ideal body composition.

I’m confident that you can transform your life in just 21 days with the Primal Blueprint. But I also know that people want to maximize their chances of success. To help you on that path, I’m offering two new tools:

The Primal Blueprint 21-Day Challenge App

I told you all about the app last week. We’ve partnered with Vimify to bring you a free Primal Blueprint 21-Day Transformation App Challenge for your desktop computer or Apple iOS device. As you move through the Challenge, the app will be updated to reflect the day’s contests, your progress, and the progress of your friends. With the app, you’ll join a community of like-minded individuals working toward common goals. Compare, contrast, compete, encourage, and gently rib each other as you work through the contests and smash your stated goals.

If you haven’t downloaded it, you’ve missed the preparatory tasks. But no worries. They’re really straightforward, and you can do them now so you’re ready for the Challenge:

Purge your pantry of all non-Primal foods and restock it with Primal fare. Take an hour out of your day to toss (or re-home) all the junk, grains, sugar, and vegetable oils in your pantry and hit the local grocery store or farmer’s market to stock up on meat, plants, nuts, and good fats.
Do a Primal Essential Movement assessment. Determining your level of physical fitness won’t take longer than twenty, thirty minutes, and it will give you a good idea of where you stand physically. (Check out Primal Blueprint Fitness for the detailed assessment.)
Invite friends to join you in the Challenge. Time’s a wasting for this one. Get your friends involved. Send them the link to this blog post. Suggest that they download the free app. The strength of this app lies in the community you build, the accountability it promotes, and the healthy competition it provides. You need people to get those benefits.

Today is the last day you can download the app for free and participate in this round of the app challenge. Although it isn’t necessary to join the Challenge, it does enhance the experience. You have until this evening (PST) to download it, so get on it.

There’s another tool, too:

The Primal Blueprint 21-Day Transformation Program

Or rather, three tools. The three 21-Day Transformation Program packages are made to simplify and streamline Primal living. They eliminate guesswork and give you everything you need to hit the ground running down the path toward success in the Challenge. And once the Challenge is over, the Transformation packages increase your ability to stay the course and make this a permanent lifestyle change. You’ve got:

The Digital Package. Receive immediate access to digital versions of the 21-Day Total Body Transformation (the official book of the Challenge that perfectly distills the essential aspects of the Primal Blueprint and shows you how to integrate them), plus an audiobook version (if you prefer to listen). You’ll also get digital versions of Primal Blueprint Quick & Easy Meals, the Primal Blueprint Poster (a graphic guide to the lifestyle), the Primal Blueprint Shopping List (a complete list of all Primal-approved foods), and an in-depth 90-minute video of me covering all the major elements of the Primal Blueprint lifestyle. You’ll also receive daily email encouragement for the duration of the Challenge, plus instant access to the app.

The Fuel Package. Receive all of the above, plus physical versions of the book, the cookbook, the poster, and the shopping list shipped directly to your door. You’ll also get a bag of Primal Fuel, a Primal Fuel recipe book, and a Primal Fuel blender bottle. This is the best value of the three packages.

The Essentials Package has everything from the Fuel Package PLUS bottles of Vital Omegas (my high-quality omega-3 fish oil), Primal Calm (my herbal stress-fighting blend), and Vitamin D (because sun is scarce this time of year). If you have been wondering how the supplements fit into the lifestyle, this is the perfect opportunity to give them a try and see how they work for you.

Of course, these aren’t necessary to succeed or even partake in the Challenge, but they do make things easier and your success more certain. Choose your Transformation Package today to enhance this year’s challenge, and for added guidance and direction.

The 21-Day Challenge Contests

The main challenge itself isn’t competitive, but that doesn’t mean we can’t have some friendly contests along they way!

Over the course of the next three weeks Mark’s Daily Apple and sponsors will be giving away thousands of dollars in prizes.

Here are some rules and answers to FAQ:

There will be new contests on Mark’s Daily Apple most days for the first two weeks (through Jan. 25) of the 21-Day Challenge, so check back daily!
All contest prizes relate in some way to the Primal lifestyle. You won’t find any miracle weight loss pills, tummy crunching sling-a-ma-doo-dads, or whole wheat health blast jazzer snackers.
Some contests will require a bit of leg work while others will require something as simple as commenting on a blog post.
There is no limit to how many contests you can participate in.
The duration of any one contest depends on the nature of the contest. Some will last a couple weeks (to give you time to complete the contest task) while others will be as short as one day. All deadlines are Pacific Standard Time.
Contest prizes will be awarded either by a random drawing, by reader voting/polling or by an executive decision (who I think should win!).
Some prizes will only be available to United States residents. If you live outside the U.S. and win a prize that can’t be shipped internationally an alternate prize of equal value will be awarded.
I’m not being paid by any company for being featured in a 21-Day Challenge contest.

To track all the contests visit the 2015 Primal Blueprint 21-Day Challenge Contest Page for daily updates.

New to the Primal Blueprint and Mark’s Daily Apple?

If you are new to the Primal Blueprint and Mark’s Daily Apple and don’t know where to begin, here are some resources to get you started:

1. Primal Blueprint 21-Day Challenge page – On this page you’ll be introduced to the basics of the Primal Blueprint and can follow numerous links to learn more.

2. The Forum – I highly encourage you to use the forum during the challenge. In it you can start a “Primal Challenge Journal” to publicly state your goals and track your progress. Create a journal to receive positive feedback, advice and help along the way from the Mark’s Daily Apple community.

3. The Books

4. What to eat? – Primal Blueprint Recipes on MDA, The Primal Blueprint Meal Plan

5. The Newsletter – Sign up on this page to get several free ebooks, a 7-day course on the fundamentals of lifelong health, and more.

6. Have a question? – Contact Me

Tell your friends and family about the challenge so they can get Primal too!

Best wishes and good luck on your first day of the Challenge. Check back tomorrow for a new contest and an article on going into the Challenge with the right frame of mind. Grok on!

Contest: Make a Primal Blueprint Recipe Video

I announced this contest last week to give you a little extra time to work on it. And I’m publishing it again today just in case you missed it in last week’s post.

Per annual tradition, once again it’s time to make some delicious Primal dishes. But first…

The Prize:

US Wellness has long been a favorite meat spot for MDA readers. Several years ago they donated pemmican and the popular 5 gallon bucket of fat. The last few years they’ve gone whole hog. And by hog, I mean cow. And they’re doing it again this year. US Wellness has generously offered up a cow to the winners of this contest.

For those of you with raised eyebrow, they won’t actually be delivering a mooing, cud chewing, udder dangling live cow to your doorstep. But you will receive the delicious meat that once was that cow. And I’m not just talking about a bucket of chuck. The winners will receive sirloin, brisket, short ribs, back ribs, rib-eye steaks, T-bone steaks, NY strip steaks, Delmonico steaks, filets, bottom round roasts, center cut roasts, chuck, tongue, liver, heart, kidney, beef tallow, marrow bones, beef stock, and an oxtail. Heart and tongue not your thing? No worries. This year’s winners will get to choose exactly what they want as they’ll be receiving $1500 worth of US Wellness gift certificates they can use to order hundreds of pounds of their preferred bovine cuts – all grass fed, grass finished. Check out this Grass Fed Goodness video where you can watch your prize/meal grazing around in sweet Missouri pastures.

But winning won’t be easy. It’ll take work. And Primal food…

The Contest:

Create and upload a Primal recipe video to YouTube. Have you mastered the omelet? Are you an organ meat fiend? Maybe your salad is so mean, it can win a chili cookoff. If so, let the world in on your secrets. Grab your video recorder, and show us how to make something Primal. There aren’t really restrictions on how you do it. The only requirement is that your video relates in some way to the Primal Blueprint eating plan. Show the world (how to prepare) your best Primal dish and you could be the winner of a whole bunch of meat. For ideas on what you can do, check out these playlists for recipe videos from 2012 and 2013.

Primal Blueprint Recipe Videos from 2012

Primal Blueprint Recipe Videos from 2013

The Contest Details:

On YouTube, please title the video “Primal Blueprint Recipe:” followed by your own sub-title.

Upload your video to YouTube and then email me the link. Include the words “Recipe Video Submission” in the subject line of your email. Otherwise, there’s a good chance I may completely miss your submission.

The Deadline: Sunday, January 25, midnight PST.

Who is Eligible:

This one is global, but keep in mind that the US Wellness gift certificates are not available to residents outside the U.S. In the event of a non-U.S. team winning, a prize of equal value will be given as substitute.

How A Winner Will Be Decided:

Video submissions will be posted toward the end of the Challenge. The Worker Bees and I will choose a list of finalists to be voted on by readers.

Fine Print:

MDA reserves the right to publish any videos submitted.
We ask that any videos submitted to this contest remain live on YouTube after the challenge for future visitors to Mark’s Daily Apple to enjoy.

That’s it! Have fun with this one and Grok on!

Weekend Link Love – Edition 330

This year’s annual 21-Day Challenge begins tomorrow (Jan. 12-Feb. 1). Get the free app by then to join in. And check out the 21-Day Transformation Program packages available to you.

According to Greatist, I’m one of the top 100 most influential health and fitness people. Cool.

Portland and surrounding environs! The Primal Blueprint Transformation Seminar is coming your way on Thursday, January 29.

I was just on the Entrepreneur Fitness podcast, where I talked about living for longevity. Go check it out.

Research of the Week

Avocados are special. Even when pitted against another diet with equal amounts of monounsaturated fat, an avocado-a-day-diet lowers LDL and small LDL.

Exercising in the sun is better for your circadian rhythm than exercising indoors (PDF).

Prebiotics reduce the waking cortisol response and make subjects less responsivee to negative emotional stimuli.

Staying active counteracts aging.

New Primal Blueprint Podcasts

Episode 49: Ask the Primal Doctor — Q&A with Dr. Cate Shanahan: Dr. Cate answers reader questions about DNA-reprogramming short sprints, DNA-damaging seed oils, the dangers of processed food, how the Lakers stay on the right dietary track when on the road, and more.

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.

7 Common Calorie Myths We Should All Stop Believing
20 Ways to Set Yourself Up to Succeed in Your 21-Day Challenge
The 10 Habits of Highly Successful Hunter-Gatherers
Choose Your Booze: A Guide to Healthy Drinking


Interesting Blog Posts

What’s your genetic muscular potential?

An infographic showing the importance of sleep for teen athletes.

Media, Schmedia

Why a “technology shabbat” is a good idea.

Whatever, NY Times. We were writing about and drinking bone broth before it was cool.

Foie gras is back on the menu in California.

US News health experts continue to show how out of touch they are.

Everything Else

Is depression an autoimmune disease?

The newest Tough Mudder obstacle courses will use tear gas in certain sections. What’s next, white phosphorus?

A guide to the nutrients in pasture-raised New Zealand beef and lamb.

This looks cool: Topo, an ergonomic mat for standup workstations designed to make you move more, sit less, and vary your stance.

Grains kill, specifically targeting senior citizens.

Two men are free climbing (just hands and feet; the rope’s only there to prevent falls to their death) El Capitan in Yosemite, and they’re doing the toughest route possible and live blogging it. Check out these wild photos of their ascent.

Would you take a pill that tricks your body into thinking you’ve just eaten?

Recipe Corner

Gluten-free buffalo chicken meatballs are a nice alternative to wings.
You may not usually feel like salad for winter, but this one’s specifically made for the colder months.

Time Capsule

One year ago (Jan 11 – Jan 17)

The Backbone Ritual: 6 Movies to Get Your Back Into the Groove – How – and why – to get your spine moving the right way.
Why Does the Paleo Diet Continue to Receive Low Points from “Established Authorities”? – My response to the low marks we always seem to get on these “Best of” lists.

Comment of the Week

Is the lack of availability of Primal products available for Android, due to the fact that the version names are sugar based snacks?

– Exactly it. We just can’t compromise here.

Salmon & Mustard Greens with Warm Vinaigrette

Mustard greens are usually paired with bacon, or fatty pork of some kind, and there’s no argument here that it’s not a delicious combination. But the pungent mustard flavor in these dark, leafy greens is also a fine side with fatty salmon –

especially when the two are brought together with a bright honey-mustard vinaigrette.

The honey mustard vinaigrette is used two ways here, as a topping for the salmon before it cooks and as a warm sauce when the dish is served (you’ll also have a little leftover to use on a salad later in the week). This slightly sweet, tangy vinaigrette will go well with any dark leafy green so it’s a great one to whip up when your CSA box is over-stuffed with kale, mustard greens, spinach or the like. Since dark green leafy vegetables are considered one of the most nutrient-dense foods available, it’s a shame to let them wilt away in your refrigerator.

Unlike recipes that use fatty pork and really long cooking times to mellow the flavor of mustard greens, this recipe lets the pleasantly bitter flavor of the greens shine.

Servings: 2

Time in the Kitchen: 1 hour

Ingredients:

2 4 to 6-ounce salmon fillets, seasoned lightly with salt (113 g to 170 g)
2 teaspoons honey (10 ml)
2 teaspoons mustard (10 ml)
2 tablespoons champagne vinegar (30 ml)
¼ teaspoon kosher salt (a pinch)
1/3 cup extra virgin olive oil, plus more to sauté greens (80 ml)
2 garlic cloves, finely chopped
1 large bunch mustard greens, ribs and stems removed, leaves coarsely chopped

Instructions:

Preheat oven to 250 ºF/120 ºC.

In a small bowl, whisk together honey, mustard, vinegar, salt and olive oil. Brush a tablespoon or so on each salmon fillet. Set the rest of the vinaigrette aside.

Heat a few tablespoons of olive oil in a wide oven-proof skillet over medium-high heat. Saute the garlic for 30 seconds then add the mustard greens. Cook, stirring regularly, until greens are wilted, 3 to 5 minutes, adding a tablespoon (15 ml) or so of water as needed if the pan seems dry.

Place the salmon in the middle of the skillet. Bake 20 to 30 minutes, or until the salmon is cooked through. If the greens seem to be drying out around the edges, drizzle a little bit of olive oil over the top.

In a small saucepan, heat 1/2 cup (120 ml) or so of the vinaigrette. Pour the warm vinaigrette over the greens and salmon before serving.

Not Sure What to Eat? Get the Primal Blueprint Meal Plan for Shopping Lists and Recipes Delivered Directly to Your Inbox Each Week