Mark Sisson's Blog, page 55

Lavender-Rose Truffles from Sadie Radinsky’s new book “Whole Girl”

Hello friends, Sadie Radinsky here. I’m a writer, paleo recipe creator, freshman in college, and author of the new book Whole Girl: Live Vibrantly, Love Your Entire Self, and Make Friends with Food. The book is filled with empowerment insights and advice, wellbeing practices, and 45 delicious gluten-free, paleo treat recipes—all with the goal of helping young women embrace and celebrate our every part of ourselves. I’ve been a part of the paleo community for over six years now, and Mark’s Daily Apple has always been such a huge aspect of that. So, I am over the moon to be connecting with you all today and sharing a special recipe from the book.

I would like to introduce you to Lavender-Rose Truffles. These are silky smooth, rich chocolate truffles flavored with pure lavender oil and rolled in crushed rose petals. They are exactly as luscious as they sound. This is a wonderful treat to make ourselves for Valentine’s Day (or any day!) as an act of self-love. I hope you enjoy these truffles as much as I do.

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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} Lavender-Rose Truffles from Sadie Radinsky’s new book “Whole Girl” Author: Sadie Radinsky, featured on Mark's Daily Apple Prep Time: 5 min Cook Time: 5 min Total Time: 2 hours 10 minutes Yield: 16 truffles Diet: Gluten Free Print Recipe Pin Recipe Description

Rich dark chocolate truffles with a delightful hint of lavender and rose

Ingredients

1/2 cup coconut cream, scooped from the top of a chilled can full-fat coconut milk

1 1/2 cups dark chocolate chips*

2 drops food-grade pure lavender oil (optional)

1/4 cup cocao/cacao powder

2 Tbsp dried rose petals, crushed (optional)

Instructions

Scoop the coconut cream into a heatproof class bowl, and rest the bowl on a saucepan containing 1 inch of water. Heat this on the stove on medium heat until the coconut cream hot to the touch, then pour in the chocolate. Turn the heat down to low. Stir until the chocolate is fully melted and forms a shiny ganache. Remove immediately from heat.

Stir in the lavender oil, if desired. Chill in the fridge for 2 hours, or until completely solid.

Pour the cacao powder and crushed rose petals into 2 separate bowls. Roll the refrigerated chocolate into 16 balls, then toss each in either of the toppings. Enjoy! Store leftovers in the fridge.

*To make this recipe sugar-free, use a stevia-sweetened dark chocolate such as Lily’s.

Category: Dessert Nutrition Serving Size: 1 truffle

Keywords: gluten free truffles, keto truffles, low-carb truffles

Did you make this recipe?

Share a photo and tag Mark's Daily Apple — we can't wait to see what you've made!

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References https://pubmed.ncbi.nlm.nih.gov/22009156/https://pubmed.ncbi.nlm.nih.gov/11848134/https://pubmed.ncbi.nlm.nih.gov/19856162/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1829306http://www.ncbi.nlm.nih.gov/pubmed/23590757https://pubmed.ncbi.nlm.nih.gov/20031863/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7433291/https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7049795/https://www.ncbi.nlm.nih.gov/pubmed/12681013https://www.ncbi.nlm.nih.gov/pubmed/22367552https://pubmed.ncbi.nlm.nih.gov/10881264/https://pubmed.ncbi.nlm.nih.gov/27873289/https://pubmed.ncbi.nlm.nih.gov/21615805/https://www.psychologytoday.com/us/blog/the-mysteries-love/202004/why-are-we-busier-ever-despite-having-nowhere-gohttps://foodandnutrition.org/blogs/stone-soup/practice-self-care-with-food/https://academic.oup.com/jcem/article-abstract/105/3/e211/5740411?redirectedFrom=fulltexthttps://journals.sagepub.com/doi/10.2190/32F2-2PFB-MEG7-8HPUhttps://www.cbc.ca/news/health/food-cravings-engineered-by-industry-1.1395225https://wtamu.edu/~cbaird/sq/2015/08/17/why-do-humans-crave-sugary-foods-shouldnt-evolution-lead-us-to-crave-healthy-foods/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6257056/https://pubmed.ncbi.nlm.nih.gov/16391215/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC524030/

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Mustard and Rosemary Baked Ham Recipe

There’s nothing like a showstopping baked ham at the center of your holiday table. A succulent ham pairs well with virtually any side, looks impressive in your serving dish, and makes the best leftovers. The best part about a good baked ham recipe is that it’s easy to prepare, and cook time is short compared to other sizeable cuts of meat.

The downside? Most baked ham recipes feature brown sugar, maple syrup, or even soda. If you’re trying to keep your sugar or carbs down, sticky-sweet glazes aren’t the best route to take.

Should you miss out on a great ham because you’re watching your sugar? No way. Here’s a baked ham recipe that plays off of ham’s smoky, salty qualities with spicy mustard, rosemary, and a touch of honey to round it out.

Here’s how it’s done.

Mustard and Rosemary Baked Ham Recipe

Serves: 16* for an 8lb boneless

Time in the kitchen: 15 minutes prep, plus 1 hour* of cook time

*Varies based on size of ham

Ingredients

1 half Bone-In Ham, around 8 lbs. (We went with a spiral sliced)

1/4 cup water

1/4 cup apple cider vinegar

1/3 cup spicy brown mustard

6 Tbsp. chopped rosemary

2 Tbsp. honey

8 cloves grated garlic

1/2 tsp. black pepper

1/4 tsp. ground cloves

4 apples, peeled and sliced

Directions

Preheat your oven to 325 degrees Fahrenheit. Place your soaked (see Tips section) and dried ham half cut side down in a baking dish or roasting pan so the fat cap side is facing up. Use a knife to score the fat cap in a checkered pattern.

Pour the water in the pan and cover the pan tightly with foil. Place the ham in the oven for approximately 40-45 minutes.

While the ham is roasting, combine the apple cider vinegar, mustard, rosemary, honey, garlic, black pepper and cloves.

Remove the ham from the oven. Rub about 2/3 of the mustard sauce all over the ham. You can also insert pieces of garlic clove in some of the cuts.

Insert a meat thermometer probe into the center of the ham and set the desired temperature for 140 degrees Fahrenheit. Arrange the sliced apples all around the ham and toss the slices in any accumulated juices on the bottom of the pan.

Cover the ham again for about 45 minutes. Remove the foil and baste the ham in the pan juices and give the apple slices a toss.

Coat the ham in the remaining sauce. Increase the oven temperature to 400 degrees and roast until the internal temperature is reached and the outside is browned and bubbly. You can baste the ham a few times during the last roast if you’d like.

Remove the ham from the oven and plate the ham slices with some of the apples and pan sauce. Serve with your favorite holiday sides, like roasted carrots and brussels sprouts.

Tips:

Some hams will be too salty if you don’t soak them prior to baking. Purchase your ham a few days before you plan to cook it, and check package directions for soaking requirements.
Store-bought hams are typically cured either with nitrites or celery powder and smoked. Since the ham is already cooked, you’re only warming the ham before serving. Make sure the label says “fully cooked.” Otherwise, this recipe’s cook time will be insufficient.
Look for a ham without glazes, and with minimal ingredients or added sugar. Ask your local butcher or farmer what they’d recommend. Brands like Pederson’s or Niman Ranch can be found in stores and are part of the Certified Humane Raised & Handled program. Pederson’s also sells a sugar-free ham that is Whole30 approved.
Hams can be bone-in or boneless, and may be intact or spiraled (pre-sliced). Bone-in hams take a little longer to heat up and spiraled hams can be slightly more prone to dry out, so reheat accordingly. Most hams come with instructions for temperatures and minutes per pound. The best way to make sure you’re reheating appropriately is with a meat thermometer that has a probe you can place in the center of the meat. Hams are done when the internal temperature reaches about 140 degrees Fahrenheit.
A bone-in ham will feed fewer people per pound than a boneless ham will. When looking for a ham to buy, aim for ?-½ lb. per person for a boneless ham and up to ¾ lb. per person for a bone-in ham.

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Weekly Link Love — Edition 111

Research of the Week

Men who use fish oil have bigger, better balls.

A junk food diet reduces the amount of hedonic reward we get from other sources.

Less shoe, more stability and mobility in people with a history of falls.

Men vary more in their cooperativeness than women.

Chimps don’t show evidence of cumulative cultural learning.

New Primal Blueprint Podcasts

Episode 460: Kara Collier and Dan Zavorotny: Host Elle Russ chats with Kara and Dan of NutriSense.

Primal Health Coach Radio Episode 89: Laura and Erin chat with Dr. Jane Tornatore.

Media, Schmedia

Is this progress?

Now that’s my kind of defection.

Interesting Blog Posts

It does a Viking good.

Social Notes

Unforgiveable.

Everything Else

Researchers uncover a new Aztec skull pyramid.

France may be building GMO super soldiers.

Things I’m Up to and Interested In

This is good to know: Asymptomatic spread within households is just 0.7%.

Great news: Vitamin D therapy improves COVID mortality.

How did they do it?: Wuhan is recovering nicely.

Interesting: A COVID vaccine grown on tobacco plants.

Can any Australian readers confirm?: Kangaroos can communicate with people.

Question I’m Asking

Is this Primal?

Recipe Corner

Curry cauliflower.
Genius: charcuterie wreath.

Time Capsule

One year ago (Dec 11 – Dec 17)

7 Mistakes to Avoid When You’re Reading Research – Watch out.
Post-Binge Biology: What Happens to Your Body When You Overeat (and 8 Things to do Afterward) – What to do.

Comment of the Week

“In the midwest you get a different kind of bath in every season and time of day. Currently I live near a river and it is winter. Many types of birds have gone south for the winter or animals hibernating. When I walk now it’s more restful. There is almost a hush over everything with the snow. It smells crisp and fresh, exhilarating. Leaves crackle under foot barely covered by the new snow. Towering, gnarled oak trees standing guard here. Enormous branching maples like big hug there. A stand of pretty, white peeling Birch on another slope. Evergreens dotting the woods and permeating the air with minty freshness. The feeling is of strength and timelessness. Bathing in dappled sun through the trees, sounds of river flowering by and birds flitting from bough to bough. Feeling steady and at peace and full of life no matter what happens in the rest of the world.”

-I can see it, Josie.

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Ask a Health Coach: How to Stay on Track After Hours

You know that black hole of time between work and bed? There’s nowhere to go, nothing new to watch, and a bottle of wine (or bag of chips) calling your name from the other room. Call it the pandemic happy hour or straight-up boredom, but if you’re using your after hours time in a less-than-ideal way, check out this week’s post from PHCI Coaching Director, Erin Power. And keep your questions coming in our Mark’s Daily Apple Facebook Group or below in the comments.

Ann Marie asked:

I don’t have a problem eating healthy during the day, but I can’t seem to control myself after dinner. I just feel ravenous, even when we’ve made a healthy meal. I try to hold out but once my husband goes into the kitchen for a snack, I’m right there with him. And once I start, I can’t stop eating!! How do I tame my late-night cravings?

I think it’s safe to say that your eating cycle is off, Ann Marie. What do I mean by eating cycle? It has to do with your circadian rhythm.https://www.nigms.nih.gov/education/f... People used to eat during the daylight hours and fast at night. But with our new normal, there’s a good chance you’re burning the candle at both ends and just grabbing a coffee or quick bar or yogurt to fuel yourself during the day – and then feasting at night. You’ve totally moved away from your body’s natural rhythm.

Why does this matter?

Because your circadian rhythm controls everything from your appetite to your body temperature to your hormones – even how fast you heal from wounds.https://stm.sciencemag.org/content/9/...

This study looked at the behaviours of night-shift workers and found that they have a 43% higher risk of obesity than their 1st shift counterparts. https://journals.plos.org/plosone/art... The culprit? Circadian misalignment. Researchers had participants who worked the midnight to 6am shift complete a self-administered questionnaire about their occupational history, socio-demographics, habits around food, smoking, alcohol drinking, leisure-time physical activity, sleep patterns, and mental stress.

Of the 3,871 participants, 26.8% were overweight and 83% were obese. They were also more likely to smoke and drink more alcohol.

My guess is that you’re on autopilot most of the day, totally oblivious to your hunger cues. And once your body perceives that it’s made it to the end of that day, it shifts into ravenous mode. In general, your body doesn’t have a lot of need for fuel at this time of day, so eating your largest meal at suppertime, then snacking all night is actually out of alignment with your biology.

So how do you get your circadian rhythm back on track?

Eat your biggest meal during the daylight hours. I like to start with a satiating protein rich breakfast. If the idea of eating within the first few hours of waking doesn’t sound appealing at all, you’re likely still full from dinner the night before, so begin tapering the size of your last meal (including snacks) for a few days and you’ll notice a change.
Reduce the size of your eating window. And stop eating earlier in the day. Researchers compared the results of groups who ate from 7am to 3pm and 7am to 7pm, but consumed the same number of calories.https://www.sciencedirect.com/science... The group whose window ended at 3pm had dramatically lower insulin levels, reduced blood pressure, and a significantly decreased appetite. More information on Intermittent Fasting here. 
Stop grazing throughout the day. I’m a huge advocate of always answering hunger with a meal versus grabby something snacky. Make it a habit to sit down (and slow down) for your meals, ensuring you’re in a parasympathetic state so you can properly digest your food.

Michael asked:

My glass-of-wine-a-night habit is getting a little out of hand. I used to have a glass here and there, but lately I’ve found myself pouring multiple glasses every night. Think I need to go cold turkey? Or do you recommend a healthier substitute?

I can’t tell you how often I’ve gotten questions like this – especially over the past 9 months. While in the past, you might have had a commute or trip to the gym to decompress from your day, now there’s no real distinction between work and leisure. There’s no change of scenery and no change of people to interact with. Enter wine (or whatever your escape of choice happens to be).

I don’t necessarily think you have to go cold turkey, unless you’ve noticed that alcohol in general is a problem for you.https://healthblog.uofmhealth.org/sig... And sure, there are always healthier alternatives.https://www.uchealth.org/today/five-r... But if you enjoy having your nightly glass of wine, I’ve got a few strategies to help you reel it back in.

Support your body with nourishing food. Preparing and enjoying a satiating meal can help you tap the breaks on filling up on less-than-nourishing choices. Alcohol turns to sugar in the body, so loading up on protein and healthy fats can keep those cravings at bay.
Drink a non-alcoholic beverage first. Got a favorite alcohol-free drink? Pour a glass of bubbly water or kombucha before diving into the adult version. You might find that you don’t even want your drink of choice afterward. But if you do, go for it! Heck, you can even use a wine glass if you feel like being fancy.
Distract yourself. Seems simple enough, but if you’re bored or stressed or not sure how to spend your downtime, finding a way to change your situation can keep you from polishing off a bottle of cab. Even though you’re probably home all day, I’m sure there are areas of your house that could use some attention. So, start a load of laundry. Iron that pile of clean clothes you’ve been staring at all month. Or clean the clutter off your desk.

Between the pandemic and the holidays, the kind of stress we’re under is unprecedented, so it’s natural that alcohol plays a role here, but it doesn’t have to derail your entire evening.

Peter asked:

Even though I’m working from home, my days are packed and the only time I have to work out is after dinner. Problem is, I’m so exhausted by then that all I want to do is lay on the couch. I’m not overweight and my fitness level is pretty good. I’m wondering, how bad is it to take a break from exercising for a while?

If your fitness level is generally good, taking a few days or weeks off isn’t going to impact your muscle-to-fat ratio that much. That said, there are tons of studies like this one that prove daily exercise can improve your immune function, which is especially important right now.https://www.ncbi.nlm.nih.gov/pmc/arti...

There are several theories out there about how exactly immune function is improved, including claims that exercise makes antibodies and white blood cells that fight off colds and viruses circulate more rapidly, that it helps pathogens get flushed out of the lungs and airway, and that it slows down the release of stress hormones, which decreases your chance of getting sick.

While you might not need it from a physique perspective, it would benefit you to move your body to protect against all the things that are going around right now.

Physiologists from the UK’s University of Bath recommend regular, moderate intensity aerobic exercise, like walking, running, or cycling, with the aim of achieving 150 minutes per week.

But I get it. After a long day of video calls and managing your work and at-home tasks simultaneously, you feel drained. Being hunched over in front of your computer doesn’t help either since it compromises your posture, your breathing, and the oxygen getting to your brain. So, in addition to being more aware of your ergonomics during the workday, here are some things you can do to feel more energized after dinner, even if you don’t feel like it:

Eat a little less at dinner time. When your digestion is working hard to break down everything you ate, you’re going to feel fatigued afterward. Try eating about three-quarters of what you normally put on your plate and see if it moves the needle on your energy.
Take five slow deep breaths. Stand tall and breathe in through your nose and out through your mouth five times slowly. You’d be surprised how much more alert you are after about a minute.
Reframe what you call ‘working out’. You don’t have to break a sweat or lift heavy to notice the benefits. Try integrating microworkouts into your evening routine or do jumping jacks while you’re waiting for the next Netflix episode to load.

There’s no doubt things are different right now, but you have the time – you just need to muster up the energy, which I know you can do.

How do you manage your “afterhours” hours? Tell me what works for you!

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References https://www.nigms.nih.gov/education/fact-sheets/Pages/circadian-rhythms.aspxhttps://stm.sciencemag.org/content/9/415/eaal2774https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0196989https://www.sciencedirect.com/science/article/pii/S1550413118302535https://healthblog.uofmhealth.org/signs-of-alcohol-use-disorder-perfcon https://www.uchealth.org/today/five-reasons-water-is-so-important-to-your-health/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7387807/

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What I’m Doing for Christmas

Believe it or not, Christmas has never been my favorite holiday. As a kid, I was always partial to Halloween—not just for the candy, but more for the adventure of venturing out into the black night with your best friends and marauding all over town. As I’ve gotten older, Thanksgiving has enjoyed special prominence in my life for obvious reasons—the food, the gratitude, the family gathering around the table to partake in the county laid before us, the lack of adornment and focus on what truly matters. I wasn’t so into gifts as a kid, instead preferring to mow lawns or paint houses to pay for my own stuff. Or perhaps it was my parents who preferred that I work for my possessions and helped instill that in me. But that’s not to say Christmas wasn’t a big deal. It was.

I have to admit: There’s something special about the Christmas or holiday “spirit,” whatever that is. You can feel it in the air, and I’m not quite sure what’s behind it. All I know is that it exists.

A lot of you have asked what I’m doing for Christmas.

What I’m Giving

First of all, we’re not really doing gifts.* Certainly nothing big. In an age where you can hop on Amazon and have almost anything delivered to your door within a day’s time, doing so for someone else isn’t very exciting for anyone. Chances are, the person you’re giving the gift to does the same thing for himself or herself on a regular basis.

*Except for my granddaughter, of course. It is my responsibility to spoil her even before she’s all that aware of the concept of a “gift.”

If we are doing gifts, we’re trying to stick to smaller, local stuff you can’t easily get elsewhere. Or meaningful books. If you can’t tell, I haven’t done any shopping yet.** Always wait til the last minute. I do.

**Except for my granddaughter.

If you’re interested in some gift ideas, I have a post for you.

What I’m Eating

The food. It always comes back to the food, the dinners, the feasts. This is a human constant across culture and epoch. People love getting together over a good meal.

I’m cooking a goose my friend shot and saved for me. This is something I’ve always wanted to attempt in the kitchen. I’ve had goose before, and duck plenty of times, but I’ve never roasted a goose.

We have a goose recipe on the blog that’s great. Never done it myself, but did eat it when employees were trialing the recipe. Since the weather isn’t exactly conducive to blasting the oven up to 450 degrees, I’m going to do a hybrid method using most of the same spices in the recipe.

First, I’ll brine the goose for a day or two. Basic salt water brine, probably with a few orange peels thrown in.

Next, I’ll steam the bird to render some of the fat out, making sure to save it for later (there’s nothing like roasted potatoes or vegetables in waterfowl fat). Otherwise, you either lose the fat or it explodes all over the place. Plus the method I’m using to roast the goose would be disastrous without rendering some of the fat.

Next, I spatchcock the bird, removing the back bone and splaying the bird out flat for easier, faster cooking.

Then I grill it over coals. I start with the bird skin facing up with the coals piled up on the opposite side of the grill. Put the cover on and let it roast indirectly. This doesn’t just cook the bird but also dries out the skin.

After the bird is just about done (which I confirm by grabbing a drumstick and gently jostling it; when the leg is loose and the juices run clear it’s about ready), I flip it over, skin-side down, directly over the coals to crisp up for a few minutes. This is my basic method for grilling chickens and turkeys. I haven’t confirmed that it will work for a goose but I don’t see why it wouldn’t. (If I’m making a fatal mistake, let me know in the comments.)

Besides, just in case, I’ll have something else waiting in the wings: a lamb leg. Sometimes I do bone-in, but this time will be boneless.

This is always a hit. It’s really hard to mess up.

I get the lamb leg out on the cutting board. I butterfly the leg, so it’s all laid out flat. This involves slicing into some of the muscle tissue and also slamming it flat with the palm of my hand to get everything as flat as I can. It’s not going to be smooth, but the general trend will be a big flat roast.

Coat it with garlic, lemon zest, chili flakes, pepper, salt, avocado oil or olive oil, fresh thyme, rosemary, bay leaves on all sides. Be liberal with your seasonings. Then squeeze some lemon juice all over it. Allow to rest in fridge for at least two hours.

Then I grill it like a big steak over coals. I sear it on all sides and then cook it on indirect heat until I’m happy with the temperature. You can even grill it to start and transfer to the oven to finish, if you need the room on the grill.

What I’m Doing

The normal urge during the holidays is to sit, to vegetate, to do nothing. It’s cold, you’ve eaten too much and drank even more. Let’s just sit around, right?

Hell no.

Christmas is my cue to move. To take walks, to exercise, to explore my surroundings, to swim, to paddle-board, to play Ultimate frisbee, to ride my fat tire bike over the sand. And the beauty of Miami is that I can do all these things no matter the season.

So that’s what I’m doing.

Part of the reason is because I’m eating more than usual. Not because I need to “burn those calories,” but because I need to do something with all that excess energy. When I eat extra calories, my body turns that into energy. Energy that I can actually use. Energy that I must use. That’s actually the mark of good metabolic flexibility: Turning extra calories into subjectively potent energy that must be burned. Of course, not all energy is fungible. The same thing wouldn’t be happening if I were eating tons of seed oils and refined sugar. That would just make be bloated and sluggish.

We’ll have family coming in — my son Kyle from Germany, my daughter Devyn, her husband Jerry, and their daughter (and our granddaughter) JJ, plus my wife’s parents and sister — and her husband and daughter (my granddaughter), so we’ll be getting lots of walks, lots of beach time. I may even try to convince my daughter to let me take JJ out on a paddle-board or at least kayak.

I’ve been thinking about the winter solstice. Apparently it’s going to be a special one this year, where Saturn and Jupiter align and appear to form an incredibly bright and prominent “star” in the sky. So, what is the solstice?

The shortest day and longest night of the year. It’s the bottom. The pits. No where else to go but up. From dark to less dark and eventually light. And for a society like ours immersed in artificial light and modern technology, that might not register or matter. Heck, most people don’t even notice it anymore other than to complain about time changes. But just imagine what that must have meant for an ancient society. For every ancient society — and it was just about all of them, because most ancient populations had and still have winter solstice celebrations. It meant the days would finally start trending longer. The chickens would start laying more eggs. It meant the growing season was approaching. It meant you could spend more time outdoors without things turning pitch black. You wouldn’t have to burn as much fuel to stay warm and keep light. All in all, the winter solstice meant the “worst” was over and better times were ahead.

I’m not sure if you can replicate the effect it had on ancient populations. You can never quite go back, right?

But I wouldn’t be surprised if the significance of the solstice is somehow ingrained in our DNA, even if we don’t intellectually consider it or even think of it. It still matters. So this year, I’m gathering everyone around a fire. Most of the ancient solstice celebrations involved a bonfire of some sort. I’ll just sit there and contemplate the sky, the world, my relationships, and life itself. This has been a wild year for most people on this planet, and things are looking up from here.

What are you doing for the holidays? What are you eating? What are you gifting? What are you thinking about?

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How to Really Bond with Your Family This Holiday Season

Let’s not beat around the holly bush: the holiday season just isn’t the same this year. You could get down in the dumps about it OR you could get creative about finding ways to celebrate with friends and family. Honestly, it’s ok to do both. Grieve the ambiguous losses we’re all experiencing this season while also looking for ways to make the best of what we have.

We might be apart from loved ones, but we can still be together in spirit. One thing I’ve realized this year is how often physical closeness is used as a proxy for bonding. That is to say, people get together in the same physical space and call that “bonding,” when all they’re really doing is being near one another. Being in the same room is great—oh, how I miss it—but by itself, it doesn’t generate emotional closeness or deep connection. Nobody is making lasting memories simply by virtue of watching a football game and eating turkey together.

This year, we have an opportunity to get out of old holiday ruts and try something different, maybe even start new traditions. Somebody needs to put the ho-ho-ho back in the holidays, and I nominate you. Here are some ideas you can put into action:

Things You and Your Loved Ones Can Create Together

Family members or friends all contribute, and the final project is something special to keep for years to come. You’ll learn more about your family members and end up with a record of special memories or family favorites. As a bonus, these ideas are all free!

Shared photo album

Set up a shared album in any of the many online photo album tools. Invite family members to submit their favorite family photos from years past, or ask for old holiday photos specifically.

Level up: Optionally, arrange the photos chronologically. Do a family Zoom session and view the slideshow together, pausing to reminisce and tell stories about the scenes from the images.

Family cookbook

Everyone submits their favorite recipes. A shared Google doc will do the trick, but it’s even better if someone collects the recipes and arranges them in a pdf. Free tools like Canva make it simple to lay out a basic cookbook, which everyone then gets as a holiday gift. You could even have them spiral bound and sent to folks who prefer hard copies.

Level up: Host a Zoom party where everyone cooks a special family recipe together or a virtual dinner party where everyone prepares recipes from the cookbook at home.

Memory book

Same idea as the cookbook, but everyone submits their favorite memories of holidays past or recounts the wildest family legends.

Level up: Have one person collect the memories and put the stories in a slideshow to be shared during a virtual get-together.

Music playlist

Nominate an “emcee” to collect everyone’s favorite songs (holiday or otherwise) and create a family playlist in Spotify, for example.

Level up: Everyone agrees to play the playlist at the same time—maybe while opening presents or during a specific meal—so that you’re sharing an experience even if you’re not together.

2020 time capsule

You might think you won’t want to remember 2020, but when enough time passes, you may feel differently. Anyway, future generations will be fascinated by what we went through. Create a family time capsule with items that are emblematic of this year. Masks, hand sanitizer, and toilet paper are a given, but what else sticks out for your family? Did you play a specific game over and over, or maybe you binge-watched certain shows together? Perhaps you took memorable hikes or did a special staycation. Put in items that remind you of those. Have each family member write down their memories, positive and negative, and seal them in an envelope to be opened later.

Other Things You Can Do Over Zoom

Happy hour

Pajama party

Ugly sweater party

Sing-along, karaoke (yes, you can do Zoom karaoke!)

Virtual painting party: Many of the “paint and sip” establishments are closed in person but host virtual events.

Virtual cookie or gingerbread house decorating: Everyone gets their own supplies. Have prizes for most creative, most festive, or most decorations on one cookie.

Get thee to Etsy! Etsy has loads of downloadable virtual holiday-themed games (like this) or other games designed to play over Zoom. There are also a variety of online games that you can play remotely. Maybe Great-Grandma wants to learn how to play Among Us?

Other Ideas

Cookie exchange, ornament exchange, or secret Santa. If you’re local, leave goodies on the porch, or do secret Santa by mail if you’re separated geographically. Maybe this year you instead do “letters from Santa” where everyone writes a heartfelt letter of appreciation to someone else in the family or friend circle.

Family walk or 5k. If you can get together safely with local friends and family members, that’s one option, but most races have gone virtual this year anyway. You can “host” an event where everyone goes out and completes a 5k on their own one morning. Convene on Zoom for celebratory post-race cocoa. If you want to go all-out, create print-at-home race bibs, custom shirts, and/or medals.

Attitude is Everything

None of these options will suffice if you go into the holidays with the attitude that they are already ruined. No question, it’s disappointing that we can’t have our normal holidays this year. However, we can choose to embrace the opportunities we do have. Just as many of us found unexpected silver linings with the lockdowns (No commute! More quality time with our kids!), there may be silver linings here too. For example, you may “get together” with more family members than usual since everyone’s calling in virtually.

Keep an open mind, and don’t expect this year to be subpar. I guarantee that focusing on the negatives will ruin your holiday spirit. Make a conscious effort to get excited about trying something new. Don’t be surprised if these turn into some of your most precious holiday memories!

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Apple Dump Cake Recipe – Gluten Free, Grain Free, Paleo

Apple dump cake is one of those desserts that makes everyone ask for your recipe after the first bite. It’s also known for its ease of preparation – all you have to do is layer ingredients and top it with lots and lots of butter before baking.

Apple dump cake is traditionally made with incredibly sugary canned fruit and store bought cake mix. Instead of mixing the cake up with oil or butter and eggs, the fruit and cake mix are layered in a baking dish, and drizzled with a sea of melted butter all over the top.

Our updated take on this cake is most certainly an occasional treat, but made with fresh apples and a paleo-friendly dry mix, it’s a super speedy option for dessert. If you’d like to cut the carbs down, you can use a granulated monk fruit sweetener in lieu of the coconut sugar. And, if you’re short on time and you don’t want to make the dry mix below, you can use a paleo store bought mix, like the one from Simple Mills.

Top this off with your favorite ice cream, keto-friendly or not, and an optional quick caramel sauce (recipe included).

Let’s get started!

Gluten Free, Paleo Apple Dump Cake Recipe

Serves: 6

Time in the kitchen: 1 hour, including 45 minutes bake time

Ingredients

3.5 cups diced apples
7 Tbsp. coconut sugar, divided
1 tsp. cinnamon
1 cup almond flour
1/4 cup tapioca starch
1/2 Tbsp. coconut flour
1/2 tsp. baking soda
5 Tbsp. melted salted butter

Optional Caramel:

1/3 cup full fat coconut milk
3 Tbsp. coconut sugar
1/2 tsp. vanilla extract
Pinch of salt

Directions

Preheat your oven to 350 degrees Fahrenheit. Dice your apples in small pieces and toss them with 2 tablespoons of coconut sugar and the cinnamon.

In a bowl, combine the remaining coconut sugar, almond flour, tapioca starch, coconut flour and baking soda.

 

Grease a small baking dish and pour the apples into it. Smooth out the apple layer.

Sprinkle the dry ingredients all over the apples.

Slowly pour the melted butter all over the top of the baking dish, trying to cover as much of the dry ingredients as you can.

If it seems like a lot of butter, you’re doing it right.

Bake the dump cake at 350 degrees for 40-45 degrees, or until the top is golden.

To make the caramel sauce, combine the coconut milk, coconut sugar, vanilla and pinch of salt in a small saucepan over medium low heat.

Bring to a boil and reduce to a simmer. Simmer, stirring occasionally, until the sauce thickens and can be coated with a spoon. Scoop the dump cake onto plates, drizzle the sauce on top and enjoy!

Nutrition Info (? of recipe, without caramel):

Calories: 314

Total Fat: 20g

Total Carbs: 34g

Net Carbs: 30g

Protein: 4g

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Weekly Link Love — Edition 110

Research of the Week

Practicing self-control improves self-control.

Recent exposure to more common coronaviruses (like the common cold) seem to mitigate the severity of COVID-19.

There are six chronotypes, apparently.

Glucosamine may improve mortality similar to exercise.

Riboflavin should improve COVID-19 outcomes.

Tomato juice is good for menopause.

New Primal Blueprint Podcasts

Episode 458: Sharon Saylor: Host Elle Russ chats with Sharon Sayler, the “difficult people whisperer.”

Episode 459: GS Youngblood: Host Elle Russ welcomes GS Youngblood who teaches men to live and love from their masculine core.

Primal Health Coach Radio Episode 87: Laura and Erin chat with Nick Shaw, founder of Renaissance Periodization, and a master coach.

Primal Health Coach Radio Episode 88: Laura and Erin chat with Dr. Nick Henrikson, an MD who’s revolutionizing telemedicine.

Media, Schmedia

Imagine being a ten year old and finding this huge haul of ancient arrows.

Or these thousands upon thousands of prehistoric rock paintings.

Interesting Blog Posts

For the life of me I can’t find a local master to teach this to me.

Social Notes

How I’ll know it’s time to throw in the towel.

Everything Else

No thank you.

China may be building GMO super soldiers.

More LDL particles, fewer heart attacks and less death?

Things I’m Up to and Interested In

Tell your doctor: Quick overview of vitamin D and COVID-19.

I want to believe: 115 year old Ukrainian man yearns for return to Austro-Hungarian Empire, attributes long life to milk, cheese, and potatoes.

I buy it: More wine, cheese, and lamb are fine by me.

More simple tests like this please: Most effective way to screen for COVID might be a loss of smell test.

Does this explain the flush?: Niacin may have come from outer space.

Question I’m Asking

Are you ready for 2021?

Recipe Corner

Golden milk.
Ever have anticuchos? Grilled Peruvian beef heart? Just make sure to use the right oil.

Time Capsule

One year ago (Dec 4 – Dec 10)

A Beginner’s Guide to Reading Scientific Research – How to go about it.
8 Things We Can Learn From the Carnivore Movement– What can we learn?

Comment of the Week

“It’s your last time really alone (until baby moves out of the house) so enjoy these moments with your wife. Your days are about to get a lot busier and noisier. You won’t have time to yourself in the same way. Your priorities are about to shift to a new human so get as much of the “you time” banked now as you can. So watch all the movies, and read all the books on your list, take baths together, go for hikes, do a road trip, and anything else you alone love and that the two of you enjoy together. Build on the strength of your marriage. Create a haven for the 2 of you at home, go on dates when the baby is old enough for a sitter, etc.

I’m 53 and my youngest is 23 and all of our 4 kids live far away at the moment. My regrets are the moments I might have missed when the kids were around and I was busy or working or whatever. Try to really be there as much as you emotionally can for the magic of kids that happens in the mundane moments.”

-Well said, Julian. Really, the whole comment section is a treasure trove of parenting advice.

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Not Seeing Results? This One Mistake Could Be Keeping You Stuck

This whole year has felt like a continuous cycle of repetitiveness. Wake up, brush teeth, put on a clean-ish shirt, and begin the day. It’s become so monotonous that most of the time, you don’t really need to think about what you’re doing, you just do it. You’re on total autopilot. And before you know it, you’re scarfing down a low-fat muffin or skipping your workout entirely because your next Zoom call is about to start — even though you had loose aspirations of having this be the week you got up early to exercise or set aside time for a solid protein-packed breakfast before work.

When you’re stuck on autopilot, you’re not consciously aware of your choices. As adults, we make an average of 35,000 decisions each day. And research shows that 96% of people admit to making most of them with zero thought. https://corporate.marksandspencer.com... I can’t tell you how many times I’ve heard my clients say that they had no clue how they managed to polish off a whole bottle of wine in one sitting or they ate an entire bag of chips while binge-watching TV. And don’t get me started on how often I hear how tough it is to stop smashing the snooze button.

Why You Feel Stuck

I’ll admit it, change is hard. But it’s even harder when you’re running the show on cruise control. As I’ve mentioned before, the brain is always trying to protect you — it wants to keep you safe and comfortable. In this case, it develops an unconscious decision-making system to take care of routine tasks. Which is great, unless you want to change up your routine.

Operating on autopilot looks like:

Pressing snooze without knowing it
Eating leftovers off your kids’ plates
Buying the same foods at the store
Realizing you “forgot” to exercise
Checking your phone while waiting in line

Blame Your Comfort Zone

Once you know the simplest way of doing something (that could be feeding yourself, coping with stress, or ignoring your expanding waistline) your brain’s learning centers go into repetition mode and essentially shut down.https://www.newscientist.com/article/... Your mind strives to take the path of least resistance to conserve resources. It also craves routine. Because, generally speaking, not knowing what’s going to happen next is stressful.

When you don’t have to think about how to do your to-dos, it’s a much easier request of your body and brain. You do the same thing over and over again, staying neatly tucked inside your comfort zone and you don’t have to put in extra effort or feel the effects of added stress or uncertainty.

That’s why, if you’ve been continually beating yourself up about why you can’t seem to lose the weight or get in shape, your comfort zone could be to blame. There’s too much uncertainty! And really, I’d argue that 2020 has given us more than our fair share of that feeling already.

But uncertainty does have its benefits.

According to research from Yale, it signals the brain to kickstart new learning capabilities. In this study, monkeys were taught to press various targets – each with their own reward system.https://news.yale.edu/2018/07/19/aren... They were given a choice between hitting a red target that provided rewards 80% of the time and a green one that rewarded them 20% of the time.

Once they caught on that the red target was more profitable, and continued to press it, the researchers increased the uncertainty by making the green target more profitable instead. They noticed that the monkeys’ brain activity was dramatically reduced when they had certainty (i.e. they knew which button to press). When uncertainty became a factor, their learning centers lit up.

This just proves that, while stability is comfortable, it diminishes your ability to learn and grow. Again, that’s fine if you’re making your morning cup of coffee, letting the dog out, or driving to the store. It’s another thing entirely if you’re trying to move the needle on your health.

How to Get Out of Autopilot Mode

Making progress on your goals starts by moving beyond your current comfort zone. Because when you do what you’ve always done, you get what you’ve always had. Here are 6 strategies I use with my own clients to help them get more comfortable with a little uncertainty.

Change your Routine, Slightly

I’m not saying you need to get up 3 hours earlier or overhaul your processed food diet overnight, but by making a small change to your day, you’re activating your frontal cortex, which starts to move your behaviours from subconscious to conscious. So, take an alternate route to get groceries, style your hair in a different way, choose the coffee cup you never use, or end your hot shower with a blast of cold water.

Ditch the Expectations

While having clear expectations works for some people, it can be intimidating to others. That’s why I love using the “I just want to see…” method with my clients. Instead of focusing on the outcome, try this on for size: “I just want to see if I can lose 30 pounds.” Or “I just want to see if I can get up at 5am every day to meditate.” Or, “I just want to see if I can sit down to eat instead of feeding myself straight from the fridge.” When you free yourself from expectations, you allow yourself to be curious enough to discover what’s possible.

Reflect on Your Wins

Use familiarity and comfort to your advantage here by revisiting some of your big accomplishments. What have you done previously that required courage or learning something new? Often, people diminish their wins (or forget about them altogether). But realizing what you’ve bravely done in the past can build your confidence and help set the stage for future accomplishments.

Find a Role Model

When you look at your circle of friends, personally or professionally, is there someone who regularly pushes themselves? Someone who never settles for average and continually does things that leave you wishing you could do stuff like that too? Think of that person as a role model, tapping into the nuances of how they act, what they do, and how they refer to themselves. Before you know it, their influence will start to have an effect on your behaviour.

Sign Up for a Class

I know we’re all strapped for time right now but consider signing up for a class or online course. Heck, it could even be a free 45-minute webinar. The point is, commit to an activity that’s going to make your brain work. By doing this, you’re activating your frontal cortex, which temporarily shuts down your autopilot mode and primes you for making a change that could benefit your health and your happiness.

Call BS on Your Excuses

When you tell yourself, “I don’t have time to work out today” or “I’ll start eating healthy on Monday,” start to become mindful of what’s the truth and what’s an excuse. Practice some self-compassion and understanding, and you might find that deep down you’re afraid to exercise because you don’t want to look silly or you’re not sure what eating healthy even means! Use this time to increase your awareness of the messages you’re sending yourself and what emotion is at the heart of it.

6 Tips for Stepping Out of Your Comfort Zone

There’s no doubt this year has sent us running for comfort and familiarity. But being stuck in cruise control — especially when you don’t even know you’re there – won’t get you any closer to your goals. Use these strategies to start moving out of your comfort zone and see what happens.

Change your routine, slightly
Ditch the expectations
Reflect on your wins
Find a role model
Sign up for a class
Call BS on your excuses

Now tell me what you think! Has your comfort zone been standing in your way?

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References https://corporate.marksandspencer.com/documents/reports-results-and-publications/autopilot-britain-whitepaper.pdfhttps://www.newscientist.com/article/2151137-your-autopilot-mode-is-real-now-we-know-how-the-brain-does-it/https://news.yale.edu/2018/07/19/arent-sure-brain-primed-learning

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How Stress Affects Gut Health (and What to Do About It)

Stress is physical. It’s caused by physical phenomena in the material world. It manifests as a physiological response using physical hormones and neurotransmitters and other chemical messengers in the body. It changes biomarkers, neurochemistry, behavior, appetites, and our perception of the world around us. Stress can make us fly off the handle at something that we wouldn’t even notice in a normal state of mind. Stress can make us eat food we’d never normally consider eating.

And, like other physical phenomena our bodies interact with, stress can affect our gut health.

The first hint of this relationship lies in that split second sensation most people feel in high-intensity situations. You feel it right there in your gut. It’s a cue from the environment that things are going to get hairy for a little while, and you should prepare yourself. The gut is so central to everything, it’s our first real interface with the outside world. The gut is where food goes. It’s where outside nutrients or pathogens or interlopers try to gain entry to our inner world. The “gut feeling” is a Primal one that we cannot ignore.

So what happens to our guts when we endure too much stress without relief?

Stress and leaky gut.

They used to say “leaky gut” was a myth. It’s not. In clinical trials, they call it “intestinal permeability,” but it describes the same phenomenon: instead of the tight junctions that line our gut closely regulating the passage of toxins, allergenic particles, and nutrients into the body, the gates are thrown open to allow anything entry into circulation. This can increase or trigger autoimmune disease, allergic reactions to foods, and infiltration of toxins and pathogens. The end result is increased inflammation and oxidative stress, and there are a whole host of diseases and conditions linked to leaky gut.

Stress is a major and reliable trigger for leaky gut.http://www.jpp.krakow.pl/journal/arch...

Stress and gut bacteria.

Studies have shown that stress reduces the number of Lactobacillus species in the gut and tends to increase the growth of and colonization by pathogenic species—changes that correlate to many of the negative stress-related alterations to gut health and function.https://www.eurekaselect.com/67041/ar... Many of these changes to the gut bacteria makeup stem from the increased cortisol and other stress hormones, which have been shown to have profound effects on the species living in our guts.

Stress and gut motility.

Stress tends to slow gastric emptying while speeding up intestinal transit times. This means you’re not digesting your food very well or quickly, but once it’s in your intestines it moves fast. That can make toilet visits rather too urgent and productive, while the actual eating—the assimilation of nutrients, the digestion, the extraction of the good stuff—becomes less productive.https://gut.bmj.com/content/47/6/861&...

Stress and irritable bowel syndrome.

I had IBS for many years, and it coincided not just with all the grains I was eating but also the high levels of stress (training and professional/social) I was enduring. In fact, I always noticed that periods of high stress or heavy training were triggers for flareups. That was supposedly all in my imagination, but the actual evidence shows that I was right.

If you look at the common symptoms of IBS—how it presents in a human gut—it’s a laundry list of stress-related gut alterations. You’ve got leaky gut. You’ve got imbalanced gut bacteria. You’ve got supernatural gut motility (when you gotta go, you gotta go).https://pubmed.ncbi.nlm.nih.gov/32808... It’s all there.

Stress and disordered eating.

There’s nothing worse for gut health than eating junk food, especially if you’re coming from an otherwise healthy Primal way of eating.

But that’s what stress does to many people: increases their susceptibility to the temptations of processed food. When you’re sitting in traffic for four hours a day, that Burger King drive thru starts looking real good. When you’re working 12 hours days, the last thing many of you want to do is go home and spend an hour preparing a healthy dinner. I get it, I understand it, but the fact remains that eating that way is terrible for gut health and function (and you know it, don’t you?).

Worse still, if you’re under a lot of stress, eating that junk food is less likely to satisfy you. Your food reward system in the brain grows duller, requiring greater quantities of even tastier junk food to satisfy its demands and “trigger” the food reward effect.https://pubmed.ncbi.nlm.nih.gov/19844...

What, besides “reduce stress,” can you do to improve or maintain your gut health in times of stress?

Eat well and don’t neglect prebiotic fiber.

People go back and forth on fiber. Is it essential? Is it useless? Is it actually harmful, as the carnivores claim? I’ve been in this game for many years, and while I don’t think there’s any one answer that will satisfy everyone, I do have an answer relevant for today’s topic.

At the very least, prebiotic fiber is conditionally useful—and one of the conditions that render prebiotics helpful is chronic stress. Prebiotic fiber feeds your good gut bacteria (and sometimes bad, if you’ve got bad living there, but that’s another story for another time) who in turn produce short chain fatty acids like butyrate that have been shown to counter some of the stress-induced effects on gut health and function. In one study, researchers found that increasing prebiotic fiber in a mouse’s diet improved their resilience to stress and improved stress-induced leaky gut, suggesting that the two are linked.https://physoc.onlinelibrary.wiley.co...

Don’t let stress snowball.

Acute stress is a healthy part of the human experience. It’s why we have a stress response in the first place: to help us respond to difficult, stressful situations that we encounter in the world. It’s not “unhealthy.” And sure, while an acute stress response will transiently upregulate intestinal permeability and trigger changes to gut motility, those changes dissipate when the stress resolves. Exercise itself is a stressor; a hard workout will increase intestinal permeability for a short while, but it resolves soon after.

The problem is when we let stress snowball into a chronic condition. We allow it to build up and accumulate and take up permanent residence in our bodies. Then it doesn’t resolve, and that’s when we start seeing the other effects on gut health and function.

Improve your sleep hygiene (and maybe take melatonin).

Melatonin isn’t just a “sleep hormone.” It also acts as an antioxidant, affects a whole range of health measures, and, yes, protects your gut against stress-induced alterations.https://pubmed.ncbi.nlm.nih.gov/26528... The best way to optimize melatonin status is to follow all the prescriptions described in my sleep hygiene post: getting morning and afternoon natural light, spending as much time outside as you can, reducing artificial light after dark, getting a bedtime routine, eating healthy food, and sticking to your bedtime sleep schedule. But that can be tough, as often the source of your stress will also be throwing your sleep schedule off. Supplemental melatonin can help here.

Supplement for stress.

I’m a ball of stress. Or rather, I was a ball of stress for much of my life. That’s probably why so many of my diet and lifestyle recommendations are geared toward high-stress individuals—I was trying to fix my own issues and quickly realized that I wasn’t alone, that many others could benefit from the same stuff. My issue was my stress was multifold. I was subjecting my body to incredible amounts of physical training stress that never seemed to end. I was balancing that with perpetual entrepreneurialism. I never sat still, always had something I should be doing. There was never a moment to take a breath. As soon as things let up, I was preparing for the next challenge, the next workout, the next test.

That hasn’t stopped—though it has slowed down, and I’ve gotten better at dealing with the stress. Many of my stress solutions have nothing to do with supplementation. Instead, they’re related to the food I eat, the exercise I do (or, more accurately, don’t do anymore), the overt stress reduction techniques I practice. But there is room for a supplement called Adaptogenic Calm, which I created to help elite athletes (like my former self and those I worked with) handle the oxidative stress load of training. Stress often is fungible, and psychological stress and training-related stress operate along similar pathways and thus have similar solutions.

Take probiotics for stress.

Remember how stress lays waste to the Lactobacillus species normally residing in our guts? Animal studies show that reintroducing some of them through probiotic supplementation can mitigate and even counter some of the stress-induced alterations to gut function, such as leaky gut and hampered motility.https://www.eurekaselect.com/67041/ar...

Now I’d love to hear from you. How does stress affect your gut function? What have you noticed? And how do you deal with stress, especially as it relates to your gut?

Thanks for reading, everyone. Take care.

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References http://www.jpp.krakow.pl/journal/archive/12_11/pdf/591_12_11_article.pdfhttps://www.eurekaselect.com/67041/articlehttps://gut.bmj.com/content/47/6/861https://pubmed.ncbi.nlm.nih.gov/32808420/https://pubmed.ncbi.nlm.nih.gov/19844211/https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP276431https://pubmed.ncbi.nlm.nih.gov/26528359/https://www.eurekaselect.com/67041/article

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