Mark Sisson's Blog, page 41

What We Can Learn from World’s Longest Living Populations

Why do some people live well into their nineties with zero health problems, while others get sidelined by diabetes, heart disease, and autoimmune conditions? Sure, your genes play a role, but it’s your lifestyle that pulls the biggest lever.

If you’ve followed the Primal Blueprint for more than a minute, you know it’s possible to reprogram your genes, regardless of what health struggles your parents or their parents faced. As a health coach, and someone who fully intends to become a centenarian one day, I’m fascinated by cultures who have their diet and lifestyle totally dialed in.

Take the Blue Zones, for instance. These regions are spread throughout the world — but it’s not where they’re located that’s so important, it’s more about what the locals do on the daily that makes the biggest impact on their health.

What’s Up with Blue Zones?

Named by Dan Buettner, the National Geographic journalist who studied them, Blue Zones are five regions where people are known to live healthier and longer than anywhere else in the world, reaching the age of 100 at a significantly greater rate than most folks living in North America.

Despite being scattered throughout the globe (the zones are in Greece, Italy, Japan, Costa Rica, and southern California), they share nine key lifestyle habits, including:

Move naturallyHave a clear sense of purposeManage stressEat ‘til you’re 80% fullConsume a plant-based diet (stay with me here…)Drink in moderationBe part of a communityPut family firstMaintain a fulfilling social life

I’m not saying you should drop your carnivore diet for one rich in grains and legumes, but you can’t argue with the fact that certain behavioural, societal, and environmental factors play a huge role in health and lifespan.

 

Is It Genetics or Lifestyle?

The study that fueled Buettner’s research was this one published in 1996, which evaluated 2872 pairs of Danish twins over a thirty-year period. Researchers looked at a variety of genetic and lifestyle influences and determined that only about 20% of how long you live is dictated by your genes, where the other 80% is all about lifestyle.

Since then, more and more studies continue to roll out confirming his findings. Like this one that analyzed the DNA methylation levels of 318 men and women, ages 65-105, revealing that epigenetic control in aging had less to do with the participants’ chronological age and more to do with how they lived their life. Not only that, recent studies exposed the grim consequences of the COVID-19 pandemic, showing how factors including stress, isolation, and lacking purpose had a direct correlation to a decline in mental and physical health.1 According to research, loneliness shaves fifteen years off your life expectancy – roughly the same impact as being obese or smoking a pack of cigarettes a day.2

Since Buettner’s research has been out, several cities have adopted the Blue Zone principals and seen dramatic results. They’ve implemented these nine secrets of longevity to make it easier to get up and move, make new friends, and find a reason for just being – citing results such as a 4% decrease in daily stress, up to 14% increase in people who say they’re thriving, and millions of dollars secured for community walking and biking paths.

Ready to Defy the Limits of Age?

You might not agree with all aspects of the Blue Zone principals — I do live for a good NY strip — but there’s more than just something to this whole longevity thing. The best part is that it doesn’t require any calorie counting, tracking of macros, or crushing it at the gym. Here’s how to incorporate these time-tested secrets into your own life:

Move naturally. Similar to the Primal Blueprint’s Move Frequently tenet, this Blue Zone principal forgoes slogging away on the treadmill, rushing off to spin class, or in contrast, sitting for hours in front of a computer, and encourages moving the way the body was intended to move naturally: walking, gardening, playing, or doing chores around the house.Have a clear sense of purpose. Called “ikigai” in Japanese culture, this term basically means that you wake up in the morning with some kind of drive or motivating force. To find yours, figure out what you’re passionate about — it could be parenting, painting, cooking, or health coaching, then take steps to act on that passion.Manage stress. As you probably know, chronic stress can lead to chronic inflammation, which is linked to nearly every major disease. The people who live in Blue Zone regions have routines that eliminate stress, including having a gratitude practice, praying, taking daily naps, and engaging in happy hours. Think about what you can add to your routine to lower your stress levels.Eat ‘til you’re 80% full. Our longest-living counterparts also follow the “don’t stuff yourself” rule, only eating until their stomachs are 80% full. Another thing they do? They eat their last meal in the late afternoon or early evening – without mindlessly reaching for a second dinner or something snacky or sweet before bed.Consume a plant-based diet. Unlike the Primal Blueprint, beans, soy, lentils, and grains are a dietary staple of most Blue Zone centenarians. While that won’t fly here, there are a few things we can learn from our plant-based friends, including eating more green leafy vegetables and seasonal fruits, and less processed convenience foods.Drink in moderation. Folks in Blue Zones (except the Adventists in Southern California) who consume 1-2 glasses of alcohol per day with friends and/or food outlive both non-drinkers and heavy drinkers alike. Spoiler alert: you can’t save up your weekly allotment and binge drink on the weekends.Be part of a community. The centenarians in these regions all belong to a faith-based community, but religion isn’t necessarily a mandatory here. Having a sense of belonging — whether it’s in your neighborhood, through your kids’ school, a book club, or right here on Mark’s Daily Apple — can create a feeling of community.Put your family first. Got aging parents or grandparents? Keep them close by. Buettner’s research shows having that kind of proximity to family can lower disease and mortality rates of everyone in your household. Committing to a life partner (no pressure, right?) can also add up to three years to your life.Maintain a fulfilling social life. By following the lead of the Okinawans in Japan who create moais (groups of five friends committed to each other for life) we can benefit from having close social circles. And now that the world is opening back up, we have more opportunities to go out and engage with our like-minded friends.Live Long and Prosper

There’s a lot we can learn from the Blue Zone regions, even if we don’t agree on dietary choices. It all comes down to our environment and lifestyle, consciously swapping out stress, chronic overachieving, and neglecting our own needs for natural movement, connection, purpose, and self-care. When we start making these elements a priority, we can tap into the longevity secrets these centenarians have known for years. It might be the closest thing to the fountain of youth we’ve ever seen.

Do you follow any of the Blue Zone principals? Tell me in the comments below.

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Try It or Toss It: Mythbusters for 4 Wellness Trends

The ability of the human population to produce unending reams of utterly nonsensical health and wellness trends is unparalleled. Never content to rest on our laurels, humankind feels compelled to come up with some wellness trend or another. Some of the motivation is financial—it’s hard to sell the old tried-and-true methods that really do work. Some of the motivation is curiosity—people love trying new things, no matter how silly they sound. And most of the motivation is probably sheer frustration—most people get health and wellness wrong, and very little of it actually works, so there’s always plenty of consumers ready to consume wellness content.

But still, you can’t write it off. You have to bust the wellness myths, and not just to steer people away from the stuff that doesn’t work, but also to sift through the garbage to find the nuggets of truth that occasionally emerge.

So today I’m going to cover a few of them. If it works out, if you people like it, I’ll do some more in the future.

Kombucha

I don’t trust kombucha as a “health elixir” very much. I trust kombucha about as far as I can throw it, which isn’t very far. I once threw a glass of kombucha and the liquid fell out almost instantly and became a mist that sprayed the ground 8 feet away. Like I said: not very far.

Anyway, you know I’m not a stickler for studies. While I do like to cite my assertions and back up my opinions with research, I’m also open to anecdotes and speculation, especially when it makes intuitive or ancestral sense. However, kombucha has very little of either.

There’s one human study on kombucha.https://pubmed.ncbi.nlm.nih.gov/30527... It’s inconclusive.

It’s plausible that it offers health benefits. It’s a probiotic beverage, and it’s made out of tea. But in the studies that find that kombucha contains compounds that have been shown to improve human health (particularly liver health), they admit that these same compounds are also found in the base tea.https://pubmed.ncbi.nlm.nih.gov/32415... Could you drink green tea and improve liver health? Possibly. That’s been shown repeatedly. Could you drink kombucha green tea and improve liver health? Potentially, but it hasn’t been shown to be any better than the green tea you started with.

However, historically, kombucha wasn’t an everyday drink. It was medicine doled out by healers. You didn’t have kids drinking it instead of water. You didn’t have pregnant women chugging it. That’s not to say it’s bad for you. Enough people drink it that I doubt it poses any serious acute danger to human health. But as a health panacea, I don’t see the evidence.

I definitely don’t trust alcoholic kombucha. I can drink good quality wine and feel great, assuming I avoid drinking entire bottles of the stuff and stick to the natural, lower-alcohol dry-farmed wines. I can have a couple beers with dinner or on a hot day and have no ill effect. But if I have even one hard kombucha, even a low alcohol kind, I don’t feel right. It “seems” toxic, if that makes sense. And it’s not the alcohol content, because if I have more alcohol by volume via good wine the effect is absent.

 

Coffee with Lemon Juice for Fat Loss

Coffee can help with fat loss, particularly if you pair with low level physical activity. You see, coffee/caffeine liberates fatty acids from fat cells—this is called lipolysis—and then if you go for a long brisk walk, take a little jog, or even do some strength training, you will burn some of those newly liberated fatty acids. It’s not magic, of course, and the majority of people who take this to mean that they can get a Triple Caramel Pumpkin Garbage Latte Frap and lose weight will be sorely disappointed (and fatter). But smart use of coffee can support improved body composition.

However, lemon juice does nothing to help with the weight loss. All it does is make the coffee taste bad. I know because I just tried it. Awful.

Cabbage Soup Diet

This thing has been kicking around for decades. I remember people back in the 80s going on the “Cabbage Soup Diet,” and pretty much all of them failed miserably.

The most popular iteration I’ve seen isn’t really even a cabbage soup diet. It’s a fat-free cabbage soup diet supplemented with, depending on the day of the week, bananas, skim milk, brown rice, skinless chicken breast or lean beef, and non-starchy vegetables. 2-3 times a day you eat a plain cabbage soup—cabbage cooked in water with salt, carrots, onions, mushrooms, parsley, and spices. And then you get to add a few of those other foods listed each day.

If anything, eating too much cabbage can make weight loss harder. Cabbage is a good source of goitrogenic compounds that are great in small to moderate doses but in high doses can reduce thyroid activity, which makes it harder to lose body fat and depresses the metabolic rate.

This could be a decent basis for a short-term protein-sparing modified fast, but instead of emphasizing the cabbage soup I would emphasize the lean meat and non-starchy vegetables and I would make a few modifications. I would bump the protein up super high. I wouldn’t add any extra fat but I wouldn’t freak out about fat that comes attached to the meat. Instead of skim milk, do low-fat kefir to provide better nutrients and probiotics; also, in observational trials, low-fat dairy is linked to worse health outcomes unless it’s fermented. Instead of boring cabbage soup, I would do a bone broth-based vegetable soup that includes cabbage but isn’t solely comprised of it.

These changes would make the “cabbage soup diet” actually effective as a short-term option.

The Master Cleanse: Lemon Juice, Cayenne Pepper, Water and Maple Syrup Detox Tea

You know why it’s popular, right? Because it tastes good. I’ll admit that. You warm up some good water, stir in some lemon juice, a little cayenne, and a healthy dose of high quality maple syrup, and you’ve got yourself a tasty warm sweet spicy sour tea. But it’s not cleansing you. It’s not detoxing you. It’s just some polyphenols, some potassium, some fructose, some capscaicin, and some water. There’s nothing wrong with those things, and I would say that they can form part of a healthy diet. They just aren’t magic, nor are they the master key to a body free of toxins and heavy metals and all the other evil things our corrupted animal bodies supposedly harbor.

This is just the most prominent example of a “detox” or “cleansing” drink. There are hundreds of others out there.

I will say that all those “skeptics” (who are actually cynics) who say “detox doesn’t work, just let your liver and kidney do it” get it just as wrong as the people who drink expensive cleansing teas and juices. You can absolutely augment the efficacy of your inborn detoxification capacities. Here’s a post detailing how you go about supporting those organs and systems. No cayenne or maple syrup required.

If you’re set on it, though, there is something you can do with cayenne pepper, lemon juice, and maple syrup. I learned this in Thailand once when some backpacker staying at the same place as us showed me his morning pick-me-up: He was dumping a sack of red powder into a small glass of water. He mixed it together and tossed it back, making a face reminiscent of a teen trying cheap gin for the first time. Turns out he was taking shots of powdered Thai chiles. Said it was better than coffee and offered me a shot. I accepted, of course. I took it, shot it, and probably made the same face he did, but it woke me up. It may have been placebo (though I wasn’t expecting much), but I swear I felt buzzed, really calm yet energized for an hour or two after. I’ve since learned that adding lemon juice and a touch of maple syrup to the cayenne (or powdered Thai chili) shot takes the edge off the spice. This won’t detox you but it does wake you up.

Alright, folks. That’s it for today. If you want to hear me deconstruct any other wellness trends, let me know down below and I’d be happy to make this a regular feature of the blog.

Take care, everyone.

References https://pubmed.ncbi.nlm.nih.gov/30527803/https://pubmed.ncbi.nlm.nih.gov/32415557/

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School Lunch Ideas for Picky Eaters, Prolific Primal Eaters, and All Kids in Between

The back-to-school season is always bittersweet. Emotionally, it’s a tug-of-war between relief that the kids are returning to school, anguish that the summer is already over, and dread at the thought of having to get the kids out of the house on time every morning.

Primal parents often feel torn on the issue of school lunches. On the one hand, we generally like to control what our kids eat. On the other hand, packing lunch every morning is a grind. By my count, I’ve packed somewhere north of 2,500 lunches since my eldest started school, and I only have two kids who aren’t even in high school yet. (I just calculated this for the first time. That number makes me want to go take a nap!)

At this point, I have a pretty good system in place. Most days, my kids’ lunches consist of four elements:

Protein – some sort of “main dish”VegetableFruitSnack – something extra for them to nosh on

This template makes it easy to throw together quick, healthy, balanced lunches.

What to Pack for School Lunches

Below you’ll find examples of what you could pack for each category, as well as some gear recommendations and tips. What I like about this modular system is that it works for kids of all ages and different dietary preferences. Lunches can be simple or more elaborate, and it’s adaptable to different budget levels. Picky eaters still get some variety if they like even a couple items from each category that you can mix and match. If your kids are voracious eaters, you can double down on the protein and add an extra snack item. This strategy also works whether or not your kids eat strictly Primal.

 

Protein: The Lunch Box Centerpiece

While items like lunchmeat and beef jerky are lunch box staples, don’t limit yourself to the obvious fare. Anything that they willingly eat at home is fair game for lunch boxes.

Options include:

LunchmeatSalamiBeef jerky, beef sticksCooked chicken, steak, etc. (eaten cold)Chicken saladCooked salmon, smoked salmonHard-boiled eggs, egg saladCooked baconCheese slices or cubesString cheeseCottage cheeseGreek yogurtProtein smoothie (see the Gear section below)Tuna, tuna saladSardines, anchovies (hey, some kids eat them!)Leftover stews, chili, soups (heated and packed in a Thermos)

Serving suggestions:

Sandwich on your bread of choiceWrapped in lettuce or a grain-free tortillaOn top of a saladGreek yogurt parfaits with toppings like berries, nuts, seeds, dried coconut, cacao nibs, or granola (tip: pack the toppings separately and let the kids assemble at school)Cottage cheese with fruit (berries, melon, pineapple) or savory toppings (avocado, cherry tomatoes)Crunchy and Colorful Vegetables for Kids

If your kid will eat a Big-ass Salad for school lunch, that’s fantastic. Mine won’t, but they will eat raw vegetables. Include any raw or cooked vegetables your kids like. Here are some standard faves:

Carrot sticksCelery sticksCherry tomatoesCucumber slicesBell pepper slicesSnap peasBroccoliCauliflowerDon’t forget the vegetable dips!

The best way to get kids to eat vegetables is to include a little container of dipping sauce. Think ranch, hummus, baba ganoush, guacamole, or nut butter (for celery sticks).

Fruit for More Color

Any fruit your kids will eat is on the menu here. The Primal Blueprint suggests opting for local, in-season fruit when possible. Frozen is always an option, too, although things like frozen berries can thaw and become too mushy. Frozen peach and mango wedges hold up well, though.

Remember that even if you opt for a low-carb or ketogenic diet, kids are generally more metabolically flexible than adults, so there’s no need to worry about including fruit in their diets. Fruits contain nutrients and fiber and can easily be part of a Primal kid’s repertoire. Some good lunch box options are:

ApplesBerriesOrangesPeachesNectarinesAvocadoDried or freeze-dried fruit (look at added sugar content)Finish with Snacks

I’m using the term “snacks” here to include all the other items you might use to round out the lunch box. This is where you can add something crunchy, sweet, savory, and/or salty for more variety, plus get more food in when you’re feeding hungry tweens or teens. Also, if your kids’ schools are like mine, they need something designated for mid-morning snack time.

Note that with the list below, I’m assuming that you’re choosing options made with Primal-friendlier ingredients (grain-free flours and whatnot) if that’s how you feed your kids:

Protein barsEnergy ballsMuffinsPancakes, wafflesChia puddingSeaweed snacksTortilla chipsPlantain chipsPork rindsCrackersOlivesTrail mix, nutsHealthy School Lunch Ideas

As an example of what this could look like, here are some tried and true combos:

Traditional: turkey sandwich or wrap + cherry tomatoes with ranch dip + strawberries + plantain chips

Two-minute lunch: Greek yogurt + baby carrots + mandarin orange + seaweed snacks

Big eater: tuna salad + celery sticks with peanut butter + avocado + protein bar + trail mix

Deconstructed chicken nachos: cooked chicken mixed with shredded cheese + sliced radishes + salsa + avocado + grain-free tortilla chips

Shmunchables (for the kids who ask for those prepackaged lunch kits, wink wink): salami + sliced cheese + ranch dip or mustard + apple slices + grain-free crackers + cookie

Gear

Bento boxes are popular with kids and adults alike because it’s fun to have a mini smorgasbord when you sit down to lunch. The protein + vegetable + fruit + snack system is the same idea, and you can certainly pack these lunches in bento boxes if you have them. I just keep a large stash of small containers and reusable bags on hand.

Here are my essentials:

Lots of small containers in different sizes (these are great for dips)Reusable bags made from food-safe fabric or siliconeSmoothie bottles or pouches (I also use these to carry fuel on long runs or bike rides)Thermos for hot food (Klean Kanteen version)Silicone baking cups for partitioning snacks inside larger containersIce packs for keeping food coldTips for Making Lunch Prep Easier

Honestly, I am not a meal prepper. I see the value in it, but I like having the freedom to decide what I want to eat each day. That said, I’m a big fan of prepping for school lunches. You can save a lot of time in the morning by planning ahead.

Make big batches of carrot muffins, zucchini bread, energy balls, and protein pancakes to keep in the freezer. Throw them in the lunch box frozen, and they’ll thaw by lunchtime. (By the way, yogurt tubes, applesauce pouches, and smoothies can be frozen, too.)

Cut up a bunch of vegetables on Sunday night. You can portion them into individual containers at the beginning of the week, but my kids grab them and eat them after school, too, so they’re gone by Tuesday. Instead, I store cut veggies in big containers and throw them into smaller containers each morning.

Let older kids pack their own lunches. Provide them with this basic template and cede control of what, specifically, goes in.

Finally, I’ll note that it’s awesome if you have the time and energy to make homemade granola bars and cut your kids’ fruit into fun shapes each morning. Please don’t feel bad if you don’t have the wherewithal to do so, or if making Instagram-worthy lunches doesn’t bring you joy. I’m right there with you! I trust that we’re all doing the best we can with whatever time and financial resources we have.

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Gluten-free Lemon Caper Chicken Recipe

The star of this lemon caper chicken recipe is a simple sauce with bold, memorable flavor. Three easy ingredients – capers, parsley, and butter, plus one secret ingredient (the brine from the caper jar) come together into a rich and piquant sauce that will have you licking the plate.

The versatile sauce pairs well with chicken breast, but if you have a little more time on your hands the sauce can certainly be served with thicker skin-on chicken breasts or thighs, a pork chop or tenderloin, a pan-seared fillet of fish or roasted vegetables.

Here’s how to make it.

Gluten-free Lemon Caper Chicken RecipeIngredients1.5 lbs boneless skinless chicken breasts (4-6 chicken breasts)2 tbsp. tapioca starch1/2 tsp. salt1/2 tsp. black pepper1/4 cup butter, separated5 cloves garlic, sliced3/4 cup (or more) chicken broth1 large lemon3 tbsp. capers, rinsed1/4 cup chopped parsleySalt and pepperDirections

Use a meat mallet to flatten the chicken breasts between two pieces of parchment until they are uniform in thickness, or about ½ inch thick. Combine the tapioca starch, salt, and pepper and sprinkle the mixture on all sides of the chicken.

Heat 2 tablespoons of butter in a skillet over medium heat. Once hot, add the chicken breasts and sear for 4-5 minutes on each side. Remove the chicken breasts and set them aside.

Heat another tablespoon of butter in the skillet. Once it is melted and bubbly, add the garlic slices and saute until fragrant. Add the chicken broth and stir with a spoon or whisk to pick up any browned bits off the bottom of the pan. Once the mixture begins to bubble, slice the lemon in half and squeeze the juice from half of the lemon into the pan and stir it in. Once the mixture starts bubbling, add your chicken back to the pan. Cook the chicken for a few minutes on each side until the internal temperature reaches 165 degrees.

Add the capers and half of the parsley and fold them into the sauce. Once the sauce has reached your desired thickness (you can always add a little more broth if you want more sauce), remove the pan from the heat and add in the last tablespoon of butter and mix it into the sauce.

Slice the remaining half of the lemon into thin slices and top the chicken with the lemon slices and remaining parsley and serve alongside your favorite veggie side dish.

 

 

 

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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} Gluten-free Lemon Caper Chicken Recipe Author: Mark's Daily Apple Prep Time: 5 Cook Time: 15 Total Time: 20 minutes Yield: 4 servings Diet: Gluten Free Print Recipe Pin Recipe Description

Lemon butter chicken with a creamy caper sauce.

Ingredients

1.5 lbs boneless skinless chicken breasts (4-6 breasts)

2 tbsp. tapioca starch

1/2 tsp. salt

1/2 tsp. black pepper

1/4 cup butter, separated

5 cloves garlic, sliced

3/4 cup (or more) chicken broth

1 large lemon

3 tbsp. capers, rinsed

1/4 cup chopped parsley

Salt and pepper

Instructions

Use a meat mallet to flatten the chicken breasts between two pieces of parchment until they are uniform in thickness, or about ½ inch thick. Combine the tapioca starch, salt and pepper and sprinkle the mixture on all sides of the chicken. 

Heat 2 tablespoons of butter in a skillet over medium heat. Once hot, add the chicken breasts and sear for 4-5 minutes on each side. Remove the chicken breasts and set them aside.

Heat another tablespoon of butter in the skillet. Once it is melted and bubbly, add the garlic slices and saute until fragrant. Add the chicken broth and stir with a spoon or whisk to pick up any browned bits off the bottom of the pan. Once the mixture begins to bubble, slice the lemon in half and squeeze the juice from half of the lemon into the pan and stir it in. Once the mixture starts bubbling, add your chicken back to the pan. Cook the chicken for a few minutes on each side until the internal temperature reaches 165 degrees. 

Add the capers and half of the parsley and fold them into the sauce. Once the sauce has reached your desired thickness (you can always add a little more broth if you want more sauce), remove the pan from the heat and add in the last tablespoon of butter and mix it into the sauce. 

Slice the remaining half of the lemon into thin slices and top the chicken with the lemon slices and remaining parsley and serve alongside your favorite veggie side dish.

Category: Lunch, DinnerMethod: StovetopCuisine: Italian Nutrition Serving Size: 1/4 of recipe Calories: 341.4 Sugar: .6 g Sodium: 667.7 mg Fat: 16.1 g Saturated Fat: 7.9 g Unsaturated Fat: 3.9 g Trans Fat: .47 g Carbohydrates: 6.91 g Fiber: .8 g Protein: 39.9 g Cholesterol: 151.4 mg Net Carbs: 6.07 g

Keywords: gluten free chicken piccata, lemon caper chicken recipe

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New and Noteworthy: What I Read This Week — Edition 141

Research of the Week

More flavonoids, less cognitive decline (not the first time research has found such a connection).

Natural COVID infection seems to be pretty protective against future COVID infection.

Anemia on the rise in America.

Speaking of flavonoids, fisetin (a flavonoid found in apples, cucumbers, and strawberries) reduced COVID mortality in mice.

Using math to predict divorce.

New Primal Blueprint Podcasts

Episode 512: Tyler Cartwright: Host Elle Russ chats with Tyler Cartwright, back from the almost-dead.

Health Coach Radio: Eric Stein has created a place for coaches to share their digital presence.

Media, Schmedia

Is Canada embracing regenerative cattle ranching for carbon sequestration? Hope so.

Great documentary on the immense pressure Olympic athletes face, if you have HBO.

Interesting Blog Posts

Although the accuracy of lifespans in Blue Zone countries is in question, here is an interesting piece on their drinking habits.

A response to a response about real meat vs fake meat.

Social Notes

Food is more than calories and sustenance.

 

Everything Else

The “Atlantis” of the North Sea.

Jake Gyllenhaal isn’t really into bathing.

Things I’m Up to and Interested In

Scary: Where have all the bugs gone?

Interesting post: Was ancient medicine that bad and ineffective, really?

Fascinating older article on AIDS and the corruption of medical science: “Out of Control.”

Interesting stat: 4.5% of the adult population are psychopaths.

Important: The interplay between sleep and the gut bacteria.

Question I’m Asking

What do you think about the prospect of psychedelics becoming mainstream?

Recipe CornerAlmost no-carb crab salad.Never would have thought of creamed shishito peppers.Time Capsule

One year ago (Jul 31 – Aug 6)

Making Distance Learning Work— Make it work.Why You Need to be Taking L-Theanine — A true chill pill.Comment of the Week

“I once walked a man off the Golden Gate bridge who was going to jump. I happened to be there just killing time before meeting some friends for dinner. I noticed he was distressed and behaving oddly (obsessively looking down at the water, not the gorgeous views). I chatted him up, walked him to a bench on the South end and sat down and listened to his tale of woe for about 40 minutes then gave him a ride to BART so he could catch a plane. I suppose the skills were just paying attention and empathy.”

–Incredible!

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Ask a Health Coach: Common Nutrition Myths Debunked

Hey folks! This week Erin is shedding light on the truth behind common nutrition myths – everything from the “8 glasses of water per day” rule to the benefits of longer fasts and the best forms of exercise. Got more questions? We love getting them, so post yours below in the comments section or over in the Mark’s Daily Apple Facebook group.

 

Jaime asked:

“I always hear that I should be drinking eight glasses of water a day, but it takes a lot of unnatural effort to get close to that. Is it just me? What’s your take on the water rule?”

The body has a miraculous system for preventing dehydration. It’s called thirst. So, that 8-glasses-of-water rule you’ve been trying to follow? It’s fine if you like doing it, but probably not essential. Drinking 8 glasses of water – or half your bodyweight in ounces of water – is one of the most common nutrition myths out there.

It’s based on outdated guidelines from the U.S. Food and Nutrition Board that said people should consume roughly 2.5 liters of water a day (and here’s the part most people missed), the majority of it coming from food.

That being said, it might be easier to eat your way to better hydration rather than guzzle it from your water bottle. Here are a few of my favorite hydrating foods if you choose to go that route:

CucumberCeleryTomatoesLettuceZucchiniWatermelonBerries

With everyone toting around their high-tech water bottles, chugging gallons of water at the gym, and gushing over their favorite filtration systems, it seems the hydration mandate has been burned into our subconscious. Conventional wisdom has us believing that if we’re not drinking non-stop, we’ll be subject to constipation, kidney stones, UTIs, and unneeded hunger (spoiler alert: if you feel hungry, you just might actually be hungry, not thirsty, like you might have heard).

Instead of force-drinking your daily H2O, try tapping into these things first.

Notice when your lips get dry. Or when your throat gets a little scratchy. That’s your body giving you not-so-subtle signals that you’re thirsty.Respond accordingly. Drink some water or have a piece of fruit. Heck, you could even have a cup of coffee or tea since caffeine causing dehydration is another nutrition myth.Pay attention to your conditions. Did you just come back from a long run? Do you live in a hot or humid location or at a higher altitude? There’s a good chance you need to hydrate.Use sea salt or electrolytes. Especially if you follow a keto or low-carb diet. This article has tons of great info on why it’s important. Long story short: a hydration plan is not just about drinking water.

 

Martine asked:

“I’ve been doing keto for a while and still can’t seem to go more than 12 hours before I get hungry. Might be all the walking I do, but it sure would be nice to fast longer. Any advice?”

I love a good satiating eating plan – it really is the ultimate metabolic secret weapon. Kudos to you for achieving 12 hours of satiety! Total game-changer.

When you follow a keto diet, you use ketones (hence the name) for energy instead of glucose. And in general, this stabilizes your blood sugar, keeps your cravings at bay, and allows you to fast for longer periods of time.

Here’s the thing though. Everyone has different needs, so, you could see someone killing a 16-, 24- or even 72-hour fast while you’re barely making it 12. That doesn’t mean you’re doing it wrong. You may, in fact, be doing it exactly right — for you.

There are tons of ways to practice IF. One of the most common being a 12-hour fast. And studies show that longer fasts aren’t necessarily better.1

Also, the idea that you shouldn’t ever be hungry when you eat keto is nonsense. Your body is designed to give you signals (yes, hunger is a signal). Instead of fighting hunger or worrying/wondering why you can’t go longer, try tuning in and trusting what it’s telling you.

Have some appreciation for the fact that you’ve transitioned away from a Standard American Diet and embraced a way of eating that’s better for your overall health. Be grateful for a body that can keep you satiated for a whopping 12 hours, without scrounging around the kitchen looking for something snacky.

Honor your hunger levels and know that you’re doing what’s right for your body, right now. As you continue, you might find that you can and want to go longer, but it’s not a hard and fast rule for eating keto.

Eat when you’re hungry. Don’t stress about it. And remember, you’re doing great.

 

Kristin asked:

“There are so many opinions out there regarding how one should exercise. In the past, I’ve started and stopped so many different workouts and ways of training because I get overwhelmed about which is the best. Hoping you can add some clarity!”

Ask ten different people what the best form of exercise is, and you’ll likely get ten different answers. Why? Because your goals aren’t necessarily their goals. Also, your body is probably going to respond differently than their body, considering you’ve got different metabolic needs, different caloric intakes, and different lifestyles.

If it was that easy to put out a one-size-fits-all exercise routine (that works) we’d all be effortlessly chiseled. That’s why a lot of folks like working with a health coach or personal trainer — someone who can create a customized plan. But you don’t have to work with a health professional to figure out what workout is right. You do, however, need to get clear on a few things:

What are your goals? Are they to lose fat/build muscle, get healthy, reduce stress, carry more grocery bags from the car?How much time are you willing to dedicate per week? Twenty minutes per day? An hour? Only on weekends?What kind of exercise do you enjoy? Running, biking, hiking with your kids, jazzercise, strength training, dancing, planks, gardening, walking the dog?When are you planning to work out? The clearer you can be about the what and the when, the more apt you are to do it. Are mornings good? How about after work? Or every time you get up from your desk?What’s your why? Your motivation will always waver, but remembering why this goal is important to you (and the consequence of not achieving your goal) will keep you showing up every time.

As you can probably guess, the only exercises that work are the ones you do. So, if someone tells you that CrossFit is the best workout, or HITT training, or low-intensity exercises — and you hate doing them – then they’re not the best for you.

What nutrition myths did I miss? Share ‘em in the comments.

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JFW: Beginner’s Walking Routine

This is a beginner’s walking routine. A beginning beginner. If you’re starting from a full sedentary life, this is for you. If you can walk but you generally don’t “go for walks,” this is for you. You may shop in grocery stores, trundle down to the mail box, take the garbage out, walk from your car to the office, but you’re not hiking, walking to the post office, taking strolls around the block, logging 10,000 steps a day.

Make no mistake, walking is truly exercise and must be approached as such.

People who ask me how to get started with exercise are surprised when I say: Just f**king walk. That’s it. Go for a walk. Start walking. Get moving. The responses are pretty similar across the board.

Isn’t exercise supposed to be hard? Yeah, but you build up to that.

Isn’t walking too easy? Sure, and that’s the whole point of doing it.

Is walking even exercise? Absolutely. It’s the foundation of every human movement pattern. You gotta walk before you run, swim, sprint, lift, cycle, row, paddle, play Ultimate frisbee, and everything else.

Before you begin, make sure you’re actually walking correctly. Here are some tips, tricks, and queues for ensuring you’re walking the right way.

Walk with feet pointing straight ahead. Avoid the duck foot, where you splay your feet out to the side. Doing so isn’t just inefficient (you’re moving forward and your toes should point in the direction you’re moving; pointing outward wastes energy), it’s ultimately damaging. If your feet are pointing to the sides, lots of bad things happen over time.

Your arches collapse, and then your knees collapse inwards. This can slowly degenerate your knee joint.You land on the outside of your feet, rather than the whole foot. Bunions can develop, and then walking becomes painful.

Activate your glutes as you walk. Eventually, this happens subconsciously, but if you’ve spent a lot of time not moving or you sit a lot for work, your glutes may be “turned off.” To check glute activation, place your hands on your glutes as you walk. With each step, you should feel them activate under your hands. Get to know that feeling and then remove your hands, checking every few steps to make sure they’re still activating.

Maintain an upright posture. Imagine a string is attached to the top of your head lightly tugging you upward. Maintain that posture.

Don’t listen to music or podcasts or anything as you walk. Focus on the environment around you. Focus on your legs and feet and posture. Being aware of your environment also keeps you safe.

Walk with as little shoe as possible. Not everyone can manage this right away. If you have neglected your feet, if you have flat feet with poor arch support, if you simply don’t know how to walk without support, you can stick to your regular thick shoes. But work towards titrating down . Maybe take the insoles out. Maybe switch from a shoe with pronounced heel to one with a flat “zero-drop” heel. And then, once you feel comfortable enough, get a truly minimalist “barefoot” shoe. And then

Spend as much time as you can in bare feet. While I won’t recommend that everyone walk around outside of the house barefoot— I don’t know what kind of environment you’re dealing with— I will recommend that everyone go barefoot around the house. Get a feel for feeling the world with your feet. Allow those nerve endings to wake up from their slumber and begin transmitting information to your brain. While it may feel weird at first, eventually you’ll be at home in bare feet. Eventually your brain will start utilizing the sensory information coming in from the nerve endings on your feet and implementing the input. Your gait will improve and your walking ability will ascend.

Get comfortable walking on different terrains. It’s nice to start walking on flat linear surfaces like sidewalks, but you should graduate to uneven surfaces that activate different muscles in the feet and lower body. Walking on uneven, non-linear, bumpy, textured surfaces like sand, trails, hills, tree roots, gravel, and a million other types of walking surfaces will not only make walking healthier, it will make it more enjoyable and interesting.

Once you’ve internalized all that, you’re ready to start the walking regimen.

 

Beginner Walking Regimen

Well, it’s pretty simple. Just f**king walk.

But you want to start small, especially if you’re one of those true beginners I referenced earlier.

Week 1, Day 1

Walk around the block twice a day. This should take between 5-10 minutes each time. If you time your walks after meals, you will lower the blood glucose response and improve your metabolic health.

Week 1, Day 2

Walk around the block twice a day. This should again take between 5-10 minutes each time, but feel free to push the pace a bit if you feel up to it.

Week 1, Day 3

Note how you feel when you wake up. Any pain? Any stiffness? Do you feel like you have the energy to walk again, perhaps even farther? If so, take 2 slightly longer walks—10-15 minutes each. If not, keep your walks at 5-10 minutes.

Week 1, Day 4

Again note how you feel upon waking. If you’re feeling good, take the longer walks. If you’re still feeling a little sore or stiff, maintain the 5-10 minute-long walks.

Week 1, Day 5

By now, you’re ready for a long walk. Early in the day, take a short 5-10 minute walk as normal. Then, for your next walk, push it to a half hour. 30 minutes of pure, unadulterated walking.

Week 1, Day 6

Take a good long walk. Ideally, find a hiking trail nearby. Try to go for at least an hour straight. Go as slow as you need to, but just keep walking.

Week 1, Day 7

Rest. Take a short 5 minute walk after your main meals, but otherwise keep it light.

Week 2

Follow the same basic schedule, starting where you left off. If you were taking 2 15 minute walks a day, start there and work your way back up, adding 5-10 minutes to your walks as you feel up to it. Instead of a 30 minute walk on Day 5, go for 45 minutes. Instead of an hour long walk or hike on Day 6, do an hour and a half. As always, don’t be shy about titrating your time down if you feel like you’re going too fast. Walking should always be comfortable, always be pleasurable.

Week 3

Repeat. Add 5-10 minutes to your twice daily walks. Add another 15 minute onto your longer Day 5 walk and another half hour to your Day 6 hike or walk.

Week 4

Repeat and add time as needed.

Week 5

Repeat and add time as needed. If you feel up to it, consider adding some resistance. You can carry light dumbbells or kettlebells in your hands for the short walks. You can put a few heavy items in a backpack and wear it. Or not. It’s just an option if you want to spice things up.

Week 6 onward

Keep adding time and adding weight to walks when you feel up to it. I wouldn’t do heavy loaded walks every day, but they can be nice 1-3 times a week.

By week 6, you should live and breathe walking. It should be part of your day, part of your routine, part of YOU. Because it is part of you. Walking, as I’ve often said, is the human condition. That’s what humans do: we just walk around. We walk for pleasure, for sustenance, for adventure, and for no reason at all.

Okay, enough talk. Go walk!

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Collagen Peptides FAQ: Answering 20 Questions about Collagen Supplements

Of all the topics I write about, collagen garners perhaps the most questions. Not that I’m complaining. I’m happy to wax on about the benefits of collagen all day long. I’ve said before that I consider collagen the fourth macronutrient, and it doesn’t get the recognition it deserves. The more people who get turned on to it the better, as far as I’m concerned.

Collagen used to be abundant in the human diet, back in the days before we decided that gnawing on bones, eating the stringy bits, and boiling down the skin was “icky.” We lost a significant source of critical amino acids when we started eating the lean muscle and discarding the rest, and we’re less hearty as a species because of it. And yes, my company produces a line of collagen products, but that’s not what I harp on it so much. The opposite, actually. I started making collagen supplements because I think collagen should be on everyone’s radar, not the other way around. Frankly, I don’t even consider collagen “supplemental.” It’s food.

Today I’m rapid-fire tackling twenty questions that have come in recently. A bunch more remain in the queue, so I’m already planning a follow-up post. If there’s something else you’d like me to cover, leave your question in the comments section below.

What is collagen made of? Where does it come from?

Collagen is a type of protein. Collagen peptide supplements contain specific amino acids you need in order to synthesize the more than two dozen types of collagen found in the human body. Collagen supplements are derived mostly from the skin, bones, and connective tissues of cows, pigs, chicken, and fish.

What does collagen do? Why is it important?

Collagen is the most abundant protein in the human body. It’s integral to the structure of tendons, ligaments, fascia, bones, skin, blood vessels, hair, nails, and even your eyeballs. Insufficient collagen leads to pain, weakness, joint issues, and inability to heal wounds and other injuries.

What is collagen good for? Why should I consider taking collagen peptides?

Collagen peptides provide amino acid “building blocks” that your body uses to produce and maintain collagen protein, including in hair and nails. In scientific studies, collagen supplementation alleviates joint pain,https://pubmed.ncbi.nlm.nih.gov/18416... speeds wound healing,https://pubmed.ncbi.nlm.nih.gov/16557... reduces wrinkles and promotes skin elasticity.https://pubmed.ncbi.nlm.nih.gov/24401... Glycine in collagen improves sleep qualityhttps://www.ncbi.nlm.nih.gov/pubmed/2... and gut health.https://www.ncbi.nlm.nih.gov/pmc/arti...

 

What is the difference between hydrolyzed collagen and collagen peptides?

There is no difference. Collagen proteins are long chains of amino acids. The process of hydrolysis breaks them down into peptides, which are just shorter chains of amino acids. Collagen supplements are variously labeled as “hydrolyzed collagen” or “collagen peptides,” but they’re the same.

Who needs collagen supplements?

In my opinion, pretty much everyone could benefit. Most people don’t eat bones, skin, and connective tissues—the parts of animals that contain collagen. That means they don’t get the amino acids (especially hydroxyproline, glycine, and proline) that are found in collagen but not much in muscle meat.

How much collagen should I take per day?

There is no RDA for collagen, and to my knowledge, no studies have established optimal dosing guidelines. You might need more or less depending on your dietary intake. To be safe, it’s always a good idea to follow the dosage instructions on your collagen supplement of choice.

Can you take too much collagen peptides?

Many things in nature follow a J-shaped curve—too much or too little are both bad. The same might be true for collagen supplements, but unfortunately, there’s no indication of what would constitute “too much.” There’s also no evidence that collagen toxicity is a concern if you following dosing guidelines.

I’ve seen Mark suggest take 30 grams of collagen per day. Lots of serving sizes are 20 grams. Where did he get the 30 grams per day?

First, 20 grams isn’t wrong. I arrived at 30 by working backwards. Your body needs 16 grams of glycine, minimally, for basic metabolic processes. Most people get around 6 grams from diet and endogenous synthesis, leaving them 10 grams shy. Collagen is roughly 1/3 glycine, hence 30 grams.

Can I take collagen peptides every day? Should I?

I see no reason why not. You can consume meat and bone broth every day. Collagen peptides are just amino acids in a different form, albeit more concentrated. The only caveat is that I wouldn’t supplement if you’re getting plenty of collagen in your diet. There’s no need.

Do I have to supplement collagen if I’m getting adequate protein?

It depends. By “adequate protein,” do you mean that you are tracking your food in a macronutrient app and hitting your protein target? That’s great… but did it all come from muscle meat? What about skin, connective tissue, bone broth? If you’re not eating nose-to-tail, you probably want to supplement.

Collagen side effects? Are there risks associated with taking collagen peptides?

Collagen peptides are generally regarded as safe. In studies, the main complaint associated with collagen supplementation seems to be gastrointestinal issues. At least in one review, adverse effects were no different than in control groups.https://pubmed.ncbi.nlm.nih.gov/22521... Of course, stop supplementing if you notice any undesirable side effects.

How do I know if I should adjust the dose?

This is tricky. Collagen isn’t necessarily a fast-acting supplement. I’d say give it at least six or eight weeks to work based on typical study protocols. If you ever experience any issues like gas or a metallic taste in your mouth, try halving your dose.

Should collagen and complete protein (meat or whey) be taken separately?

“Don’t mix protein and collagen” is one of these pieces of advice that circulates around the internet, but I can’t find any evidence that it’s really necessary. I’ll sometimes make a point of separating them just in case it does improve absorption, but I’m not convinced it matters.

What is the best time of day to take collagen? Morning or night? On an empty stomach or with food?

There’s not enough research to say definitively one way or another. Feel free to experiment with different protocols and see if you have a preference. Since the glycine in collagen promotes sleep, it makes sense to take it in the evening if better sleep is your goal.

Does it matter if I mix collagen peptides in hot or cold liquid? Can hot liquid damage collagen peptides?

No, it doesn’t matter. According to one study, collagen starts to become denatured, or degraded, around 570 degrees Fahrenheit (300 degrees Celsius), but it probably isn’t irrevocably altered until closer to 650 degrees Fahrenheit (345 degrees Celsius).https://www.ncbi.nlm.nih.gov/pmc/arti... That’s much hotter than any liquid you’d ever consume.

What can I do to enhance the effectiveness of collagen peptides or make them more bioavailable?

Vitamin C and zinc both stimulate collagen synthesis.https://www.ncbi.nlm.nih.gov/pmc/arti... I regularly use collagen plus vitamin C as a pre-workout, and I’ve had great success rehabbing tendon issues by combining collagen peptides with 50 mg of vitamin C.9 (I don’t routinely supplement zinc because I get plenty from meat and shellfish.)

Are collagen peptides and gelatin interchangeable?

Yes and no. They contain the same amino acids, so they’ll deliver the same collagen building blocks. However, collagen peptides are smaller and probably more easily absorbed. In the kitchen, you can use gelatin—but not collagen peptides—to make gummies or thicken soups, stews, or pan sauces.

What do you think of marine collagen?

Marine collagen, which comes from fish scales, bones, and skin, seems to have similar benefits to collagen derived from mammals. It’s a great option for folks who are allergic to bovine collagen. It might even be slightly more bioavailable than bovine collagen. However, it’s also less stable at high temperatures.https://www.ncbi.nlm.nih.gov/pmc/arti...

Are there any good vegan collagen supplements?

Only animals produce collagen, so it can’t be vegan. Scientists have started to genetically engineer vegan “collagen” from yeast and bacteria, but so far, studies haven’t demonstrated that it’s as beneficial as animal-derived collagen. Vegetarians may find collagen supplements made from eggshells to be a suitable compromise.

How does bone broth stack up to collagen peptide supplements? Is one better than the other?

I love bone broth, but if you want to be sure about how much collagen you’re getting, opt for supplements. The amount of collagen in bone broth can vary significantly from batch to batch depending on what you throw in the pot and how long you cook it.

Stay tuned for round 2 soon! 

References https://pubmed.ncbi.nlm.nih.gov/18416885/https://pubmed.ncbi.nlm.nih.gov/16557055/https://pubmed.ncbi.nlm.nih.gov/24401291/https://www.ncbi.nlm.nih.gov/pubmed/22293292https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5622680/https://pubmed.ncbi.nlm.nih.gov/22521757/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3127184/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6204628/https://www.ncbi.nlm.nih.gov/pubmed/2...https://www.ncbi.nlm.nih.gov/pmc/articles/pmc4519503/

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Greek Gyro Salad with Avocado Tzatziki Recipe

I had Greek tacos at a friend’s house one day, and I’ll admit, I was skeptical. But one bite, and my mindset immediately switched to inspired. I couldn’t get enough of the fresh Mediterranean flavors alongside silky avocado. That’s why I created a deconstructed version, a Greek Gyro Salad Recipe.

Here’s how to make it.

Gyro Taco Salad with Tzatziki Guacamole Recipe

IngredientsGyro Meat1 tablespoon olive oil1.5 lbs. ground beef or lamb1 cup diced red onion6 cloves minced garlic2 teaspoon dried oregano2 teaspoon ground coriander2 teaspoon dried thyme1 teaspoon paprika1/2 teaspoon salt1/2 teaspoon black pepper2 teaspoon lemon juice1/3 cup chopped fresh parsley1/4 cup chopped fresh dillchopped romaine lettucechopped tomatoeschopped cucumberTzatziki Guacamole2 large avocados1 medium or 1/2 large cucumber1/4 cup fresh chopped dill2 tablespoons lemon juice (or more, if you like)salt to taste

 

Directions

In a small bowl, combine the oregano, coriander, thyme, paprika, salt, and pepper. Set aside.

Heat the olive oil in a large skillet over medium-high heat. Once hot, add the onion and saute for 3-5 minutes, or until it begins to soften. Add the garlic and stir until fragrant.

Add the meat to the pan and break it up with a spatula to encourage it to brown. When it’s about halfway through cooking, add half of the spice blend.

Continue cooking until the meat has browned. Add the remaining spice blend. Let the meat keep cooking so it sort of shallow fries itself in the residual fat in the pan. Once the meat is browned and pretty crispy, stir in the lemon juice, fresh parsley, and fresh dill.

To prepare the tzatziki, scoop the flesh out of the avocados and mash them until fairly smooth along with the lemon juice.

Use a box grater to grate the cucumber (I like using a combination of the small and medium-sized holes on the grater to give the dip more texture).

Place the shredded cucumber in a tea towel and twist it over the sink to remove any excess water from the cucumber. You don’t have to remove all of the water, as some of the cucumber juice will provide flavor to the dip.

Add the cucumber to the mashed avocados along with the chopped dill. Combine the ingredients together and season with salt to taste.

Serve your gyro meat on top of chopped lettuce with fresh tomatoes and cucumbers. Place a dollop of the tzatziki guacamole on top.

 

 

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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} Greek Gyro Salad with Tzatziki Guacamole Recipe Author: Mark's Daily Apple Prep Time: 5 Cook Time: 15 Total Time: 20 minutes Yield: 4 servings Diet: Gluten Free Print Recipe Pin Recipe Description

Greek Gyro salad constructed like a taco salad topped with Tzatziki Guacamole

Ingredients

Gyro Meat:

1 tablespoon olive oil

1.5 lbs. ground beef or lamb

1 cup diced red onion

6 cloves minced garlic

2 teaspoon dried oregano

2 teaspoon ground coriander

2 teaspoon dried thyme

1 teaspoon paprika

1/2 teaspoon salt

1/2 teaspoon black pepper

2 teaspoon lemon juice

1/3 cup chopped fresh parsley

1/4 cup chopped fresh dill

chopped romaine lettuce

chopped tomatoes

chopped cucumber

Tzatziki Guacamole:

2 large avocados

1 medium or 1/2 large cucumber

1/4 cup fresh chopped dill

2 tablespoons lemon juice (or more, if you like)

salt to taste

Instructions

In a small bowl, combine the oregano, coriander, thyme, paprika, salt and pepper. Set aside. 

 

Heat the olive oil in a large skillet over medium-high heat. Once hot, add the onion and saute for 3-5 minutes, or until it begins to soften. Add the garlic and stir until fragrant.

 

Add the meat to the pan and break it up with a spatula to encourage it to brown. When it’s about halfway through cooking, add half of the spice blend. Continue cooking until the meat has browned. Add the remaining spice blend. Let the meat keep cooking so it sort of shallow fries itself in the residual fat in the pan. Once the meat is browned and pretty crispy, stir in the lemon juice, fresh parsley and fresh dill.

 

To prepare the tzatziki, scoop the flesh out of the avocados and mash them until fairly smooth along with the lemon juice.

 

Use a box grater to grate the cucumber (I like using a combination of the small and medium sized holes on the grater to give the dip more texture).

 

Place the shredded cucumber in a tea towel and twist it over the sink to remove any excess water from the cucumber. You don’t have to remove all of the water, as some of the cucumber juice will provide flavor to the dip.

 

Add the cucumber to the mashed avocados along with the chopped dill. Combine the ingredients together and season with salt to taste.

 

Serve your gyro meat on top of chopped lettuce with fresh tomatoes and cucumbers. Place a dollop of the tzatziki guacamole on top.

Category: Lunch, DinnerMethod: StovetopCuisine: Greek Nutrition Serving Size: 1/4 of recipe Calories: 592.5 Sugar: 3.4 g Sodium: 420.1 mg Fat: 38.6 g Saturated Fat: 7.4 g Unsaturated Fat: 22.2 g Trans Fat: .98 g Carbohydrates: 15.2 g Fiber: 6.7 g Protein: 47 g Cholesterol: 149.7 mg Net Carbs: 8.34 g

Keywords: gyro salad, avocado tzatziki, how to make gyro

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New and Noteworthy: What I Read This Week — Edition 140

Research of the Week

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Everything Else

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Interesting older study: “Imperfect” vaccines may allow and enhance the transmission of highly virulent pathogens.

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Question I’m Asking

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-Hilarious, Keith.

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