Recipe of the Week - Drunken Mussels

These Drunken Mussels cook in a quick and easy, garlicky white wine-broth sauce with anchovies for ultimate flavor.

INGREDIENTS

• 2 pounds live mussels, about 44

• 1 tablespoon butter

• 1 tablespoon extra virgin olive oil

• 4 to 6 jarred anchovies

• 4 cloves garlic, minced

• 1/4 teaspoon crushed red pepper flakes

• 3/4 cup white wine

• 3/4 cup vegetable broth

• kosher salt and freshly ground black pepper, to taste

• 1/3 cup chopped fresh flat-leaf parsley

• sliced grilled or broiled french bread, optional for serving and dipping into the yummy broth

INSTRUCTIONS

• Rinse and scrub mussels under cold water.

• Using your fingers or paring knife, remove beards (strings that hang from the mussel shells), and discard.

• Add butter, oil and anchovies to a large pot over medium heat. Cook until the anchovies break down, about 1 minute. Add garlic and red pepper flakes and let sizzle for about 30 seconds.

• Quickly pour in wine and broth into the pan and season with salt and black pepper, to taste.

• Bring sauce to a boil and cook 3 to 4 minutes, then stir in mussels, and cover immediately. Shake pot and let boil for 1 minute.

• Stir mussels, cover, and let boil for 3 to 4 minutes until the shells begin to open.

• Stir in parsley. Serve with grilled bread, if desired.

Nutrition Information

• Serving Size: 11 mussels plus broth

• Calories: 307

• Carbohydrates: 11g

• Protein: 29g

• Fat: 12g

• Saturated Fat: 3.5g

• Cholesterol: 75.5mg

• Sodium: 858.5mg

• Fiber: 0.5g

• Sugar: 0.5g

Study: The Link Between Body Temperature and Physical Activity

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By: Mark Sisson

I used to offer extended commentary on new research in a weekly series called “Monday Musings.” I’d cover and summarize a study or two or three, give some commentary, and open it up for questions from the readers. It was a fun and informative way to spend a Monday. Well, with more and more research being published than ever before, and more and more people being interested in health than ever before, I figured I’d resurrect the practice and begin analyzing new research in brief, digestible chunks.

First study is “Historical body temperature records as a population-level ‘thermometer’ of physical activity in the United States.”1

I’m not a cold weather guy anymore. Years of living in Malibu and now Miami Beach have softened me. I’ll admit that readily. But back when I was a kid in Maine, I used to brave those cold blustery (even snowy) days without much in the way of cold weather clothing. My friends and I would stay out all day long and never stop moving, never really feeling the cold. We weren’t out there shirtless or anything, but we also weren’t wearing four layers. We weren’t bundled up.

And even now, when I go snowboarding, I can’t bundle up too heavily. If I’m really staying in motion, I’ll be in short sleeves or else I get too hot. The key is moving. All you have to do is move and the cold just bounces right off you.

That’s the basis of this new study, which uses body temperature data to gauge the level of physical activity in the United States over the last hundred years or so. The authors propose that higher body temperatures mean greater physical activity. And that’s a fairly sound conclusion, but I don’t think it’s the entire story. There are other factors that can lower body temperature.

The one that leaps out at me is our linoleic acid intake from seed oils. Over the past 50 years or so, we have eaten more seed oils than ever before and the linoleic acid content of human body fat has increased by 136%.

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Recipe of the Week - Paprika Smashed Potatoes

These smashed potatoes, seasoned with paprika, garlic powder, and black pepper, are tender on the inside and crisp on the outside – a delicious side dish for any meal.

INGREDIENTS

• 16 ounces baby gold potatoes, about 12 - 16 depending on the size

• kosher salt

• 3/4 teaspoon sweet paprika

• 1/2 teaspoon freshly ground black pepper

• 1/4 teaspoon garlic powder

• 1 teaspoon extra virgin olive oil

• Reynolds wrap heavy duty foil

• chopped parsley, for garnish

INSTRUCTIONS

• Place the potatoes in a medium pot and cover with cold water, add 1 teaspoon kosher salt. Bring to a boil and cook until a knife easily pierces to the center of each potato, about 18 - 20 minutes. Remove from water and dry, place on a clean work surface and gently press using the bottom of a glass to smash the potato.

• Preheat the oven to 425F. Line a sheet pan with foil.

• In a small bowl combine paprika, 1/2 teaspoon salt, black pepper and garlic powder. Place potatoes in a single layer on the prepared sheet pan. Lightly brush potatoes with oil and sprinkle both sides of each potato with spice mix.

• Bake 20 minutes, turning halfway until crisp and golden. Garnish with parsley.

Nutrition Information

• Serving Size: 4 Small Potatoes

• Calories: 135

• Carbohydrates: 20.5g

• Protein: 2.5g

• Fat: 5g

• Saturated Fat: 0.5g

• Sodium: 7.5mg

• Fiber: 2.5g

• Sugar: 1g

Should I be Practicing Balance Drills?

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The leading cause for injury hospitalizations in the elderly is falling.

The leading cause for injuries in athletes is “landing funny.”

The leading cause for injuries in recreational strength trainees is “losing your balance and doing a lift all weird.”

So, YES - you should be working on balance drills. Here’s a few to get you started.

DRILLS:

1) Standing on 1 leg

2) Standing on the ball of your foot.

3) Bent knee ball of feet balance.

4) Balancing on unstable surfaces.

5) Lunge balance.

6) High knee take off.

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Recipe of the Week - Sauteed Shredded Brussels Sprouts with Pancetta

Sautéed Brussels Sprouts with Pancetta is the best Brussel sprout recipe! Lightly pan fried until crisp and slightly browned on the edges, it's my favorite way to cook and eat them!

INGREDIENTS

• 2 oz pancetta, minced

• 2 lb brussels sprouts, weight after outer leaves and stems removed

• 1.5 tbsp extra virgin olive oil

• 4 cloves garlic, minced or sliced thin

• kosher salt and fresh ground pepper

INSTRUCTIONS

• With a large sharp knife, finely shred the brussels sprouts after thoroughly washing.

• In a deep heavy saute pan, sauté pancetta on medium-low heat until fat melts and pancetta becomes golden, about 5 minutes. Add olive oil and garlic and sauté until golden. Add shredded brussels sprouts, salt and pepper to taste and sauté on high heat for about 6 to 10 minutes, until tender crisp.

• Makes about 7 cups.

Nutrition Information

• Serving Size: 3/4 Cup

• Calories: 87

• Carbohydrates: 9.5g

• Protein: 3.5g

• Fat: 4g

• Saturated Fat: 1g

• Sodium: 148mg

• Fiber: 4g

• Sugar: 3.5g

How Can You Maintain Bone Density as You Age?

Looking to keep your bones strong? Here are the most important factors for maintaining bone density as you get older:

1. Mechanical loading—lifting heavy things

2. Eating animal protein (plus collagen)

3. Bioavailable calcium from fermented dairy

4. Sun exposure and vitamin D

5. Bone-specific nutrients

6. Mineral water

7. Sleep

8. Eating more colorful produce

The Definitive Guide to Blood Sugar

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By: Mark Sisson

What’s sweet, red, sticky, and deadly?

Blood sugar. (I’m sure there are other things that qualify, but most of them contain sugar of some sort so I’m sticking with it.)

Too little of it, and you go into hypoglycemic shock. That can kill you if left untreated.

Too much of it, and you waste away slowly. Chronic overexposure to sugar will degenerate your tissues and organs.

Yes, getting blood sugar right is extremely important. Vital, even.

Today, I’m going to explain how and why we measure blood sugar, what the numbers mean, why we need to control it, and how to maintain that control.

What is Blood Sugar?

First, blood sugar is tightly controlled in the body. The average person has between 4-7 grams of sugar circulating throughout their body in a fasted state—that’s around a teaspoon’s worth. How does that work when the average person consumes dozens of teaspoons in a single day?

Again, it’s tightly controlled.

The majority of the sugar “in our system” is quickly whisked away for safekeeping, burning, or conversion. We store as much of it as glycogen in our liver and muscle as we can. We burn some for energy. And, if there’s any left over, we can convert it to fat in the liver.

But sometimes, sugar lingers. In diabetics, for example, blood sugar runs higher than normal. That’s actually how you identify and diagnose a person with diabetes: they have elevated blood sugar.

How to Measure Blood Sugar

There are several ways to measure blood sugar.

The basic finger prick: Prick your finger, produce a few drops of blood, place blood on test insert, test blood sugar level. It’s the most common method.Fasting blood sugar: Your blood sugar level when fasted. These tests are usually taken first thing in the morning, because that’s the only time most people haven’t eaten in the last few hours. “Normal” is under 100.Postprandial blood sugar: Your blood sugar after eating. These tests measure your blood sugar response to food; they also measure your ability to dispose of blood glucose.HbA1C: Average blood sugar over 2/3 months. HbA1c measures the degree of glycation of your red blood cells’ hemoglobin; this is an indirect measure of how much blood sugar your cells are exposed to over time, since a red blood cell that’s exposed to more sugar in the blood over its life cycle—2-3 months—will have more glycation. Thus, A1c seeks to establish the average level of blood sugar circulating through your body over the red blood cell’s life cycle, rather than track blood sugar numbers that rapidly fluctuate through the day, week, and month. It’s a measurement of chronic blood sugar levels, not acute.The continuous glucose monitor: A wearable device that measures your blood sugar at regular intervals throughout the day and night. This is becoming more common. The beauty of the CGM is that you get a visual display of blood sugar’s rise and fall throughout the day in response to meals, workouts, fasts, stress, etc. Since elevated blood sugar does its damage over the long term, seeing the entire daily trend is more illuminating than taking single snapshots with a finger prick. It’s similar in power to HbA1c, only with greater accuracy.

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One Way to Create Cooler, Cleaner Cities? Plant Rooftop Gardens

Photo by Ricardo Gomez Angel

The view of Cairo from the air is one of concrete buildings and tangled overpasses stretching as far as the eye can see. Green areas comprise less than four percent of the total urban built area, and recent construction projects have resulted in the destruction of tens of acres of the city’s already-sparse green space.

In megacities such as Cairo and Dhaka, Bangladesh, the lack of green space contributes to a host of problems: increased air pollution, higher air temperatures and greater exposure to ultraviolet radiation, all of which are making these cities increasingly dangerous places to live. According to the World Health Organization, outdoor air pollution kills 4.2 million people every year, mostly in low- and middle-income countries.

Outdoor air pollution is particularly deadly in dense urban environments in these nations. In Cairo, for example, researchers estimate that 19 percent of non-accidental deaths in people over the age of 30 can be attributed to long-term exposure to two common air pollutants — nitrogen dioxide and fine particulate matter (PM2.5). That’s an estimated 20,000 deaths each year there alone.

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Recipe of the Week - Huevos Rancheros

Huevos rancheros (or rancher’s eggs) are a typical breakfast served at Mexican farms, featuring corn tortillas topped with fried eggs and salsa.

INGREDIENTS

• 1 tsp oil

• 1 small onion, diced

• 2 medium vine tomatoes, diced

• 1/4 cup canned chopped green chiles, such as Old El Paso

• olive oil spray

• kosher salt and black pepper

• 1/8 teaspoon cumin

• 4 6 inch corn tortillas

• 4 large eggs

• 1/2 cup shredded lettuce

• 4 tbsp crumbled cotija cheese, or queso blanco

• 2 tbsp chopped cilantro

INSTRUCTIONS

• Heat oil in a medium pan. Add onions and cook until soft, 2 to 3 minutes. Add tomatoes, green chilies, cumin, salt and black pepper to taste and cook another few minutes. Set aside and keep warm.

• In another medium non-stick pan or griddle, lightly spray the tortillas with oil on both sides and heat over medium-high heat until the tortillas gets crispy and pockets or air bubbles start to form inside, about 1 to 2 minutes on each side. Set aside.

• Reduce heat to medium-low and lightly spray with more oil, add eggs, salt and pepper. Cover and cook until the whites set for sunny-side up or longer for your liking.

• To serve, place 2 tortillas on each plate, top with half of the tomatoes, 2 eggs, lettuce, cheese and cilantro.

Nutrition Information

• Serving Size: 2 Eggs and 2 Tortillas with Toppings

• Calories: 414

• Carbohydrates: 42g

• Protein: 22.5g

• Fat: 18.5g

• Saturated Fat: 6g

• Cholesterol: 387mg

• Fiber: 10g

• Sugar: 11.5g

How to Master the Art of Not Caring

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If you feel like most of your actions and decisions are molded by how you think others will respond, it’s time to knock it off. This is my go-to plan for helping clients stop obsessing about what they assume people are thinking and start living life on their terms.

1) Spend Time Alone

2) Ask "what's the worst that can happen?"

3) Let go of perfectionism

4) Develop internal validation

5) Know that other people have baggage too!

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Recipe of the Week - Roasted Green Beans with Caramelized Onions

This simple side dish of Roasted Green Beans with Caramelized Onions pair wonderfully with Thanksgiving turkey, or can be made anytime of the year!

INGREDIENTS

• 1 tablespoon extra virgin oil

• 2 large Vidalia Onions, about 1 1/4 lbs, peeled and sliced

• kosher salt and black pepper to taste

• 2 pounds green beans, trimmed

• olive oil spray

INSTRUCTIONS

• Preheat oven to 425F.

• Heat a large nonstick skillet over medium-high heat and add the oil. Add onions, season with 1/4 teaspoon salt and pepper.

• Cook, stirring often until they begin to brown, about 10 minutes. Reduce heat to medium low and cook stirring until the onions are deep golden brown and soft, about 30 minutes.

• Meanwhile place the green beans on a sheet pan and spritz all over with olive oil spray, 1/2 teaspoon salt and black pepper, to taste.

• Bake until tender crisp, about 16 to 18 minutes, turning halfway.

• Transfer to a platter and top with caramelized onions.

• Serve hot.

NOTES

• Onions can be made ahead then reheated. Refrigerate for up to 4 days.

Nutrition Information

• Serving Size: 1 Cup

• Calories: 102

• Carbohydrates: 19g

• Protein: 3.5g

• Fat: 2.5g

• Sodium: 18mg

• Fiber: 5g

• Sugar: 10g

Recipes of the Week - Chicken and Broccoli Noodle Casserole

Chicken and Broccoli Noodle Casserole is sure to be a family crowd pleasure for weeknight dinner, even those with picky palates.

INGREDIENTS

• 6 oz egg noodles, or no-yolk

• 2 tsp oil

• 4 cloves garlic, sliced thin

• 12 oz fresh broccoli florets, chopped

• 1 tbsp butter

• 1 medium shallot, minced

• 3 tbsp all purpose flour

• 1-3/4 cups chicken broth

• 1 cup 1% milk

• 12 oz cooked shredded chicken breast

• 4 oz shredded reduced fat sharp cheddar, Sargento

• cooking spray

• 3 tbsp shredded parmesan cheese

• 2 tbsp seasoned breadcrumbs, I used whole wheat

INSTRUCTIONS

• Cook noodles in salted water until al dente, or slightly under-cooked by 2 minutes. Set aside.

• Meanwhile heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 minute.

• Add the broccoli and a little salt, sauté and cover the broccoli for about 3 minutes on medium heat until the broccoli begins to soften. Set aside.

• Preheat the oven to 375°F. Lightly spray a 9 x 12 casserole dish with cooking spray.

• In a large pot, heat butter over medium-low heat, when melted add the shallot and cook until soft, 2-3 minutes.

• Add the flour and a pinch of salt and stir well, cooking an additional 2-3 minutes on medium-low heat. Slowly whisk in the chicken broth until well combined over medium heat; whisk well for 30 seconds, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 minutes).

• Remove from heat and add reduced fat sharp cheddar and 1 tablespoon of the parmesan cheese; mix well until the cheese melts.

• Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.

• Pour into a casserole dish and top with Parmesan cheese and breadcrumbs.

• Spray a little more cooking spray on top and bake for about 20 - 25 minutes. Place the casserole under the broiler a few minutes to get the crumbs crisp and golden (careful not to burn). Divide in 6 equal portions.

Nutrition Information

• Serving Size: 1/6th

• Calories: 313

• Carbohydrates: 31g

• Protein: 27g

• Fat: 10g

• Sodium: 256.5mg

• Fiber: 4.5g

• Sugar: 2.5g

Sweat it Out or Sleep it Off? Nine Common Exercise Dilemmas

Feeling under the weather? There are some circumstances where giving your body a rest is more important than getting a workout in.

We all know moving more is generally good for health. But more is not always better when it comes to exercise — and there are indeed times when doctors and fitness professionals say taking it easy may be the best option.

But it’s not always easy to make the call on whether you should stick with that sweat session or give your body a break for the day. If you didn’t sleep well last night, you’re feeling slightly under the weather, or you just got your COVID-19 vaccine, here’s what experts advise doing:

1. You Have a Cold, and Your Nose Is Running Like a Faucet

The Verdict Sweat it out

The Rationale As long as you don’t have a fever and you feel like doing it, you’re cleared to exercise, says Susan L. Besser, MD, primary care provider at Mercy Medical Center in Overlea, Maryland. Just keep the workout intensity light to moderate — think walking or exercising on an elliptical — and make sure you’re staying hydrated. “If you’re sick, you’re already dehydrated, so you need to drink plenty of water when you exercise,” she says.

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Did You Know? An Extra Hour of Sleep Lowers Obesity Risk in Newborns

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We've seen a number of interesting studies explore the relationship between poor sleep and obesity, with some also tying in other adverse health effects such as hypertension and diabetes. A new paper has investigated this phenomenon in newborns, finding that sleeping soundly during the first few months of life can be an important factor in preventing excessive weight gain during this early formative period. The authors of this new study set out to plug some of the gaps in our knowledge around how sleep, or lack thereof, can influence physical growth in the first six months of a child's life. While various studies have drilled into the details of this relationship in adults, including some that unearth tissue-level molecular changes in shift-workers, for example, few studies have focused on infants with disrupted sleep patterns. "While an association between insufficient sleep and weight gain is well-established in adults and older children, this link has not been previously recognized in infants," says study co-author Susan Redline from Brigham and Women's Hospital. "In this study, we found that not only shorter nighttime sleep, but more sleep awakenings, were associated with a higher likelihood of infants becoming overweight in the first six months of life."

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Recipe of the Week - Drunken-Style Noodles with Shrimp

INGREDIENTS

• 8 cups plus ¾ cup water, plus more as needed

• 8 ounces rice noodles, as thick as you can find

• 2 tablespoons oyster sauce*

• 2 tablespoons soy sauce or gluten-free Tamari

• 1½ tablespoons fish sauce

• 1½ tablespoons sriracha, or to taste

• 1 tablespoon dark brown sugar

• 3 large eggs

• Salt

• 1 tablespoon, plus 1 teaspoon vegetable oil

• 1 pound large (31/35) shrimp, peeled and deveined

• 2½ cups bite-sized broccoli florets , (from an 8-ounce/225 g broccoli crown)

• 1 bunch of scallions, light and dark green parts separated, thinly sliced

• 4 garlic cloves, minced

• ½ cup loosely packed Thai or Italian basil leaves, roughly chopped

• 1 tablespoon fresh lime juice, from 1 lime

• Lime wedges, for serving (optional)

INSTRUCTIONS

• Soak the noodles: Bring the 8 cups (2 L) water to a boil in a large pot. Remove the pot from the heat and add the rice noodles. Stir very well so they don’t stick, then let soak, stirring frequently, until soft, pliable, and just shy of perfectly cooked (they should be al dente, just like regular pasta). This process should take 10 to 20 minutes; check the noodles frequently as the soaking time varies greatly depending on the width and brand of the noodles. Drain and rinse well with cold water. (If not using the noodles right away, toss them with a little oil to prevent sticking.)

• In a medium bowl, whisk together the oyster sauce, soy sauce, fish sauce, sriracha, brown sugar, and ¼ cup (60 mL) of the water.

• In a small bowl, beat the eggs with ⅛ teaspoon salt.

• Heat 1 teaspoon of the oil in a large (12-inch/30 cm) nonstick skillet over medium-high heat until shimmering. Add the shrimp and sprinkle with ⅛ teaspoon salt; cook, tossing occasionally, until the shrimp are opaque and just cooked through, about 2 minutes. Transfer the shrimp to a large bowl and wipe clean.

• Spray the skillet with oil; add the eggs and scramble until cooked through.

• Transfer the eggs to the bowl with the shrimp.

• Add the broccoli to the pan along with ⅛ teaspoon salt and the remaining ½ cup (120 mL) water. Cover and steam until cooked through, about 2 minutes. Using a slotted spoon, transfer the broccoli to the bowl with the shrimp and eggs.

• Discard any excess water from the pan and wipe it clean with a moist paper towel.

• Return the pan to the stove, increase the heat to high, and add the remaining 1 tablespoon oil. When the oil is shimmering, add the light scallions and garlic and cook, stirring constantly, until fragrant, about 1 minute.

• Add the noodles and sauce to the pan and toss with tongs until the noodles absorb the sauce and are perfectly tender, 3 to 5 minutes. If the noodles remain a bit tough at this point, add 2 tablespoons water to the skillet and continue to toss and cook until tender. Repeat with more water as necessary.

• Add the shrimp, eggs, and broccoli, the dark scallions, and the basil and lime juice to the skillet and toss until heated through. Taste and adjust seasoning if necessary. If the noodles seem dry, add another tablespoon

NOTES

Variations & Tips:

• Protein: Switch up the protein with chicken or tofu or skip it if you want vegetarian drunken noodles.

• Spiciness: If you want milder pad kee mao noodles, omit the sriracha. Like it spicier? Add more.

• To make gluten-free drunken noodles, use gluten-free soy sauce, tamari, or coconut aminos.

• For ultimate efficiency, prepare the other ingredients while your noodles soak.

• *Gluten free options for oyster sauce- Kikkoman and Wok Mei

Nutrition Information

• Serving Size: 2 Generous Cups

• Calories: 487

• Carbohydrates: 59.5g

• Protein: 35g

• Fat: 11g

• Saturated Fat: 3g

• Cholesterol: 306.5mg

• Sodium: 1539.5mg

• Fiber: 3.5g

• Sugar: 6.5g

What is Inflammation?

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We talk a lot around here about inflammation, and some of you have raised good questions (and answers) regarding what we’re really getting at. A continuing thanks for your comments and thoughtful responses.

So, what do we mean by inflammation when we harp on the evils of sugars, grains, trans fats and other nutritional fiends? Ah, the many sides of swelling: abscesses, bulges, distensions, engorgements, boils, blisters, bunions, oh my! Do swollen ankles and puffy black shiners really have anything to do with the inflammation of arterial walls? Can flossing possibly help prevent heart disease? Let’s explore.

What is inflammation?

Inflammation is your body’s response to infection and injury. When your body triggers an inflammatory response, the immune system musters immune cells to the site of the injury or infection to isolate the area, remove harmful or damaged tissue, and begin the healing process.

Behind the scenes, your body deploys your immune system. For an injury, you can experience any combination of redness, pain, swelling or heat. For an infection, you may experience some of the same things, at a larger scale. Fever is an inflammation response. Stuffy nose is swelling.

Anyone who has ever, say, walked into a door knows that with injury comes inflammation (and a little humiliation). We might be horrified at the visual effects that ensue, but it’s just the body’s natural and essential response to defend itself from infection or trauma. In fact, the swelling initiates the healing process itself. Remember, the body doesn’t care what you look like as long as it can regain your good health.

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Recipe of the Week - Turkey Cutlets with Parmesan Crust

These Turkey Cutlets with Parmesan Crust, pan-fried or air-fried, are a quick weeknight dish the whole family will love!

INGREDIENTS

• 4 turkey breast cutlets, 4 oz each

• 2 large egg whites, beaten

• 1/3 cup seasoned breadcrumbs

• 2 tbsp Parmesan cheese

• kosher salt and fresh pepper

• 1 tbsp butter

• 1 tsp olive oil

• lemon wedges for serving

INSTRUCTIONS

• Season cutlets with salt and pepper.

• Combine bread crumbs and Parmesan cheese in a medium bowl.

• In another bowl beat egg whites.

• Dip turkey cutlets in egg whites, then breadcrumb mixture, shaking off excess.

• Heat a large nonstick frying pan on medium heat. Add the butter and olive oil.

• When butter melts, add the cutlets and cook about 6 minutes on each side, until golden brown and cooked through. Serve with lemon wedges.

Nutrition Information

• Serving Size: 1 Cutlet

• Calories: 196

• Carbohydrates: 7g

• Protein: 29g

• Fat: 6g, Saturated Fat: 2.5g

• Cholesterol: 70mg

• Sodium: 500mg

• Fiber: 1g

• Sugar: 1g

Is Soy Bad For You?

By: Mark Sisson

The Primal Blueprint classically recommends against legume consumption, but that stance has softened. Legumes aren’t bad in and of themselves. Many people have intolerance issues with them, and unresolved gut barrier leakiness or FODMAP intolerances can make legumes a painful, often cacaphonous indulgence. But the category of legume itself is not a simple thing. Some legumes are better than others. Some people will tolerate one legume but not another. So where does soy fit in?

Is Soy Bad for You?

Well, there are a lot of foods that fall under “soy.” There’s soybean oil, soy protein, soy milk. There’s natto, tempeh, soy sauce. There’s the whole young soybean steamed. There’s the dried soybean cooked like a common bean. Anyway, let’s get on with things and analyze all the soy products available.

Soybean Oil

Soybean oil might be the single biggest impediment to human health in the modern world. Over the past century, our consumption of soybean oil has skyrocketed and the proportion of linoleic acid in human body fat has also risen. Seeing as how the absolute amount of body fat has increased as well, we’re looking at a huge rise in absolute amounts of linoleic acid in the human body. Body fat isn’t inert. It’s a legitimate endocrine hormone, and the type of fat you store on your body can determine your hormonal output and metabolic health.

This rise in soybean oil-induced linoleic-rich body fat has paralleled the increases in obesity, diabetes, heart disease, and all the other degenerative maladies of modernity you see walking around in everyday life.

Soybean oil isn’t “meant” to be consumed because it wouldn’t even exist as a product without industrial extraction methods. You can’t press a soybean and get extra virgin soybean oil. You need solvents and industrial-scale equipment to make soybean oil. This alone is a good indicator that we should not be eating it. And then there are the studies that confirm we shouldn’t:

• Soybean oil has low oxidative stability—heat damages it rather quickly and easily.

• Soybean oil-based infant formulas are among the worst, producing poor metabolic and growth outcomes.

• Soybean oil combined with dietary cholesterol damages the liver. Lard combined with dietary cholesterol does not.

The stuff is awful. Avoid.

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Recipe of the Week - Butternut Squash Ravioli with Sage Butter

An easy butternut squash ravioli recipe made with wonton wrappers – the perfect shortcut instead of making your own pasta.

INGREDIENTS

• 1 1/4 lbs butternut squash diced 1-inch

• 1 tbsp oil

• 4 cloves garlic, smashed with the side of a knife

• 1/4 cup ricotta, I prefer Polly-o

• 1/4 cup Pecorino Romano, plus optional more for serving

• 1/4 teaspoon kosher and black pepper, to taste

• 1/4 teaspoon nutmeg

• 24 square wonton wrappers

• 1 large egg, beaten

• 2 tablespoons salted butter

• 8 fresh sage leaves, divided

INSTRUCTIONS

• Preheat the oven to 400F.

• Place butternut, 4 sage leaves and garlic on a sheet pan and toss with 1 tablespoon oil. Season with 1/4 teaspoon salt and pepper, to taste.

• Roast until tender, about 35 minutes. Transfer to a bowl and mash with a fork until very smooth (a blender would work too).

• Mix in ricotta and pecorino, season with nutmeg, 1/4 teaspoon salt and black pepper.

• Place the wonton wrapper on a work surface, brush the edge lightly with egg wash and add 1 tablespoon filling onto the center. Fold over into a triangle and press the edges to seal. Cover with a damp cloth while you make the rest.

• Chop remaining sage leaves. Place butter and sage in a medium saucepan and melt over low heat. Keep warm over very low heat.

• Bring a large pot of salted water to a boil. Add half of the ravioli (they are very delicate) and cook until the rise to the surface, about 2 minutes.

• Use a slotted spoon to remove and add to the pan with the butter. Repeat with the remaining ravioli.

• Gently toss raviolis with the butter until warm, 1 to 2 minutes.

• Top with black pepper and serve with additional Pecorino Romano, if desired.

Nutrition Information

• Serving Size: 6 Raviolis

• Calories: 355

• Carbohydrates: 46.5g

• Protein: 11.5g

• Fat: 14.5g

• Saturated Fat: 7g

• Cholesterol: 77.5mg

• Sodium: 502mg

• Fiber: 4g

• Sugar: 3.5g

Dairy and Its Effect on Insulin

Photo by Charlotte May from Pexels

By: Mark Sisson

The relationship between dairy consumption, insulin, and our health can be confusing. It’s easy to see why: The most common types of dairy undeniably spike our insulin levels, and elevated insulin has been linked to dozens of diseases—most diseases, in fact. When insulin is high, your body holds onto body fat. And insulin resistance, which is when your body doesn’t respond to insulin and must release large amounts of the hormone, makes it harder to lose body fat and is the precipitating factor in a host of degenerative diseases.

So, dairy is bad, right? No. The opposite, in fact.

Insulin is an old, old hormone. Evolution has preserved its structure across hundreds of millions of years and hundreds of thousands of species. Fish, insects, reptiles, birds, and mammals all secrete insulin with fairly similar amino acid arrangements (insulin from certain species of fish has even been clinically effective in humans), so, clearly, it is a vital hormone required by life to flourish and prosper.

What is insulin good for?

We need insulin to shuttle all sorts of nutrients into cells, like protein and glycogen into muscles.

We need insulin to activate certain antioxidant systems.

We need insulin to optimize our cognitive function.

In other words, insulin is there for a reason, and “spikes” of insulin are normal as long as they go back down. It’s chronically elevated insulin, especially fasting insulin (high insulin levels in the absence of food), and insulin resistance that are harbingers of disease.

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