UPCOMING CLASS! Join Us!

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How to Modify Fitness Exercises & Yoga Poses for Pregnancy, Prenatal, Post Partum

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Weight Loss Tips to Help You HACK HUNGER!! Diets, Macros, Food Cravings, Easy Ways to Lose Weight

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4 Minute Lower Belly Fat Workout ♥ Best Ab Exercises for Beginners, Flat Abs At Home | Eliz Fitness

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The Definitive Guide to Saturated Fatty Acids

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This article was provided by Mark’s Daily Apple, which is the go-to destination to learn how to lead a healthy Primal life in this hectic modern world. I find their posts usually offer some interesting opinions and useful trips and advice

saturated fatty acidsI’ve written guides to fat in general, animal fats in particular, and edible oils as well. I’ve written a definitive guide to saturated fat. But what are these fats, exactly? Today, I’m writing the Definitive Guide to Saturated Fatty Acids—a guide to all the individual fatty acids that make up the saturated fats we eat, store, and burn.

I won’t cover every single saturated fatty acid in existence. Some of them don’t play any significant role in human health or diet. Like cerotic acid, which appears mainly in beeswax. Or arachidic acid, which you can get by hydrogenating arachidonic acid or eating a ton of durian. There are a few more that aren’t very relevant.

I will instead cover the most important ones.

But First, a Word about Saturated Fatty Acids…

Saturated fats have all available carbon bonds paired with hydrogen atoms, making them highly stable and resistant to oxidation and rancidity—even when heated. That’s why our bodies tend to build cellular membranes with a significant portion of saturated fats. They provide stability and a strong foundation.

Caproic Acid, Caprylic Acid and Capric Acid

I included these together because their names come from the Latin word for “goat,” and all three are found most famously in goat milk—they run about 15% of goat milk fat. Capric acid is also found in coconut oil (10% of coconut fat) and palm oil (4% of palm fat).

The “goat” fats are what give goat milk its distinctive “goaty” odors. Come to think of it, I’ve had coconut oil that had a “funk” to it, and I bet the capric/caprylic acid was to blame. But if you can get past the goatiness, there are benefits to these fatty acids.

Best sources: goat milk, coconut oil, palm oil.

Lauric Acid

Another medium-chain triglyceride, lauric acid is the primary fatty acid in coconut fat (40-50% lauric acid) and palm kernel fat. It also appears in human breast milk (about 6.2% of total fat).

  • Lauric acid is anti-microbial. That’s why it appears in breast milk—to help infants ward off pathogens while their immune systems are still developing. And it’s probably why people report getting rid of foot and toenail fungus by smearing their feet with coconut oil at night.
  • Lauric acid reduces hunger. In one study, people who had lauric acid shot directly into their guts ate less food than the people who had oleic acid shot in.
  • When you consume lauric acid, some of it is converted into monolaurin, a more potent compound (both coconut oil and breast milk also contain some monolaurin directly) with anti-viral, anti-microbial, and anti-fungal properties.
  • Lauric acid is not as directly ketogenic as the “goaty” medium-chain triglycerides.

Best sources: coconut fat, palm kernel fat, breast milk.

Myristic Acid

Myristic acid is a perplexing one. Some studies find that its presence in the blood indicates metabolic issues, whereas, as you’ll see below, in the diet it can have some good effects and play some important roles.

What’s happening? Why the discrepancies?

  1. Some in the diet is way better than none. Too much more than 1-2% of calories (about 10% of calories from dairy fat), and the benefits start dropping and even reversing. However, that “1-2%” limit was in the context of a higher-carb diet. If you’re lower carb, you can probably benefit from higher intakes.
  2. Myristic acid in the blood isn’t so much “dangerous” as it is indicative of metabolic dysfunction. For instance, the most reliable way to reduce blood levels of myristic acid is to reduce your carbohydrate intake.

Best sources: nutmeg butter (don’t eat that and go driving, though; nutmeg is downright psychoactive), coconut fat, palm kernel oil, milk fat, breast milk.

Stearic Acid

Stearic acid is enjoying a bit of a renaissance lately. People are mixing isolated stearic acid into clarified butter to create a “super-stearic butter.” Why?

  • Stearic acid is one of the saturated fats that even SFA-phobes admit has a neutral effect on cholesterol levels. If anything it boosts HDL.
  • Dietary stearic acid appears to cause “fusing” of our mitochondria—the power plants of our cells—and increase fatty acid oxidation shortly after consumption. In other words, it’s a potent boost to our ability to generate energy.
  • Diets based on either red meat or cheese—two foods high in stearic acid—improve metabolic and blood markers.

It’s getting really tough to deny the benefits of stearic acid.

Best sources: cocoa butter, beef fat (steer/stearic), dairy, lard.

Palmitic Acid

Palmitic acid gets a terrible rap. In study after study, we find palmitic acid doing bad things to our cells and our health markers. And when you douse cells in pure palmitic acid, they tend to suffer and even die. This looks really bad.

For instance, palmitic acid lowers expression of the LDL receptor gene. Less LDL receptor activity, more time for LDL to hang around in the bloodstream and cause trouble. That’s not good.

Or the fact that palmitic acid is toxic to skeletal muscle cells, impairing glucose uptake and increasing insulin resistance.

Or that palmitic acid induces inflammation and disrupts insulin signaling, suggestive of diabetes. We don’t want diabetes, we don’t want heart disease, and we like our muscle cells to function, so we should probably stop eating any palmitic acid, right?

Except a modicum of oleic acid stimulates LDL receptor activity. And arachidonic acid, a polyunsaturated fat found in animal products often alongside palmitic acid, prevents cell toxicity. And finally, if you throw in a little oleic acid alongside that “inflammatory” palmitic acid, you obliterate the inflammation.

Okay, but what about serum palmitic acid being a harbinger of metabolic disorder? Easy. When you overeat sugar and there’s nowhere to put it and you can’t burn it, the liver converts any extra into palmitic acid to be stored. Elevated palmitic acid is a marker of eating too many carbohydrates (and food in general).

Best sources: dairy fat, ruminant fat, palm oil.

What does it all mean?

Even though today’s post was about the individual saturated fatty acids, we very rarely eat individual fatty acids. Instead, we’re eating fats that contain a half dozen fatty acids or more, or foods that contain fats that contain a half dozen fatty acids. We aren’t cooking with lauric acid or sprinkling pure palmitic acid in the pan. We’re eating foods. And, as part of the food matrix, all the saturated fatty acids I’ve examined have important and valid roles to play.

If you want to avoid palmitic acid but welcome stearic acid, guess what? You’re gonna have to craft some Frankenstein-fat. Foods that contain stearic acid also contain palmitic acid. The best sources of lauric acid are also pretty high in stearic, palmitic, and myristic acid. And so it goes. You can’t avoid palmitic acid and only eat lauric and stearic acid while eating actual food.

If you have any questions, drop them down below.

Thanks for reading, everyone!

References

Wlaz P, Socala K, Nieoczym D, et al. Acute anticonvulsant effects of capric acid in seizure tests in mice. Prog Neuropsychopharmacol Biol Psychiatry. 2015;57:110-6.

Huang CB, Alimova Y, Myers TM, Ebersole JL. Short- and medium-chain fatty acids exhibit antimicrobial activity for oral microorganisms. Arch Oral Biol. 2011;56(7):650-4.

Feltrin KL, Little TJ, Meyer JH, et al. Comparative effects of intraduodenal infusions of lauric and oleic acids on antropyloroduodenal motility, plasma cholecystokinin and peptide YY, appetite, and energy intake in healthy men. Am J Clin Nutr. 2008;87(5):1181-7.

Intorre F, Venneria E, Finotti E, et al. Fatty acid content of serum lipid fractions and blood lipids in normolipidaemic volunteers fed two types of cheese having different fat compositions: a pilot study. Int J Food Sci Nutr. 2013;64(2):185-93.

Gutiérrez-garcía AG, Contreras CM, Díaz-marte C. Myristic acid in amniotic fluid produces appetitive responses in human newborns. Early Hum Dev. 2017;115:32-37.

Chen X, Zhao X, Deng Y, Bu X, Ye H, Guo N. Antimicrobial potential of myristic acid against Listeria monocytogenes in milk. J Antibiot. 2019;72(5):298-305.

Prior IA, Davidson F, Salmond CE, Czochanska Z. Cholesterol, coconuts, and diet on Polynesian atolls: a natural experiment: the Pukapuka and Tokelau island studies. Am J Clin Nutr. 1981;34(8):1552-61.

Hunter JE, Zhang J, Kris-etherton PM. Cardiovascular disease risk of dietary stearic acid compared with trans, other saturated, and unsaturated fatty acids: a systematic review. Am J Clin Nutr. 2010;91(1):46-63.

Thorning TK, Raziani F, Bendsen NT, Astrup A, Tholstrup T, Raben A. Diets with high-fat cheese, high-fat meat, or carbohydrate on cardiovascular risk markers in overweight postmenopausal women: a randomized crossover trial. Am J Clin Nutr. 2015;102(3):573-81.

Mustad VA, Ellsworth JL, Cooper AD, Kris-etherton PM, Etherton TD. Dietary linoleic acid increases and palmitic acid decreases hepatic LDL receptor protein and mRNA abundance in young pigs. J Lipid Res. 1996;37(11):2310-23.

Wen H, Gris D, Lei Y, et al. Fatty acid-induced NLRP3-ASC inflammasome activation interferes with insulin signaling. Nat Immunol. 2011;12(5):408-15.

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Weekly Link Love – Edition 66

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This article was provided by Mark’s Daily Apple, which is the go-to destination to learn how to lead a healthy Primal life in this hectic modern world. I find their posts usually offer some interesting opinions and useful trips and advice

Research of the Week

How evidence-based are the official diet guidelines?

Hyperinsulinemia induces insulin resistance.

Africans may have Neanderthal ancestry, too.

New review on low-carb diets for cardiovascular disease (it’s good).

They found Pliny the Elder’s cranium.

Eating sprouted potatoes during pregnancy may have consequences for the offspring.

New Primal Blueprint Podcasts

Episode 401: Keith and Michelle Norris: Elle Russ chats with Keith and Michelle Norris, founders of Paleo f(x).

Primal Health Coach Radio, Episode 45: Laura and Erin chat with Julie Raich Dieme about building online health programs.

Subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Media, Schmedia

Santa Cruz decriminalizes plant and fungi entheogens.

The Department of Veterans Affairs is testing keto for type 2 diabetes patients. Hell yeah.

Interesting Blog Posts

How might a vegan diet affect your intelligence?

The definitive guide to microworkouts.

Social Notes

Certainly sounds preposterous.

A good thread on local food’s carbon footprint.

LinkedIn, Facebook, Instagram, Tinder.

Everything Else

Blocked arteries may not warrant stents.

Peaceful standoff.

How stress turns hair white.

Things I’m Up to and Interested In

Case study series that pleased me to see: Using ketogenic diets to curb binge-eating and food addiction—looks like “restrictive fad diets” can actually help.

Job opening I think some of you should apply for: Help out the Nutrition Coalition. Another job opening that’s close to home.

I’m coming to terms with the realization that they’ll never stop pumping out these ridiculous studies: Will a week of keto damage you?

Interesting coronavirus research: It depletes selenium and may target Asian males more aggressively (small sample sizes, though).

I love how they undermine keto even when it works: Restricting carbohydrates “tricks” your body into burning fat.

Question I’m Asking

With Google stopping development of its glucose-monitoring lens and all the other failures and dubious advancements, tech is realizing that biology’s a hard nut to crack. Do you think technology will ever figure out human biology and vault us into sci-fi territory?

Recipe Corner

Time Capsule

One year ago (Jan 25– Jan 31)

Comment of the Week

“For the past many years I have tried to find something nice to say to someone every day. An article of clothing, their car, the way they walk, even the smile on their face. Occasionally I will get a brush off which only means that they are suspicious and rightly so in this society. However most of the time it makes someone feel good and always it does so for me.”

– A lot of nice ideas in the comments.

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Cioppino

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This article was provided by Mark’s Daily Apple, which is the go-to destination to learn how to lead a healthy Primal life in this hectic modern world. I find their posts usually offer some interesting opinions and useful trips and advice

cioppinoA substantial, acidic, briny, bright one-pot meal with a heady dry white wine broth, cioppino originated in San Francisco from fishermen’s daily catch and the Italian-American influences around the wharf and surrounding areas. The warm, comforting, aromatic stew chases away any chill from the thick fog that can blanket the area.

This seafood stew can work with a variety of seafood and fish. We like shrimp, scallops and clams because they’re widely available and cook quickly. Steaming the clams in the sauce gives the sauce great flavor. Halibut is a wonderful fish choice, but can be substituted for other firm, white-fleshed fish. If you notice the stew is becoming too dry, you can add additional wine or broth until it reaches the consistency of your liking.

Cioppino

Ingredients

cioppino

  • 1 cup chopped onions
  • 8 Campari tomatoes, halved
  • 3 Tbsp. olive oil
  • 6 cloves garlic, whole with skin on
  • 1 tsp. dried basil
  • 1 tsp. dried oregano
  • 1/4 tsp. ground fennel
  • 1/4 tsp. black pepper
  • 1/4 tsp. salt
  • 1 cup white wine (we used Sauvignon Blanc)
  • 1 cup Primal Kitchen Tomato Basil Marinara Sauce
  • 6 clams
  • ¼ lb. shrimp, peeled and deveined
  • ¼ lb. scallops
  • 10 oz. halibut, half cut into chunks, half cut in small pieces
  • 1 Tbsp. butter
  • Parsley, to garnish
  • Red pepper flakes, to garnish

Instructions

Preheat your oven to 375ºF. Toss the tomatoes and garlic in 1 tablespoon of oil and place on a parchment covered sheet pan. Roast for about 15 minutes.

cioppino

Heat the remaining olive oil in a pot over medium heat. Once hot, add the chopped onions and sauté for 5 minutes, or until they are soft. Add in the roasted tomatoes with any juices that accumulated while roasting.

Squeeze the garlic out from the skins and crush the garlic with the side of your knife. Roughly chop the soft garlic and add it to the pot. Add the basil, oregano, fennel, and black pepper to the pot, and stir.

cioppino

Pour the wine and marinara sauce into the pot and stir. Reduce the heat to a simmer and cover the pot for 10 to 15 minutes.

While the sauce is simmering, cook the halibut portions by heating the butter in a pan over medium heat. Once the butter is hot, season the halibut pieces with salt and pepper and add them to the hot butter. Sear for 2 minutes on each side, then baste the halibut with the hot butter until the inside of the fish is opaque. Set the fish aside.

cioppino

Uncover the pot with the stew, and season with salt. Add the clams to the pot and make sure they are covered with sauce. Cover for 5 to 7 minutes, then uncover and remove the clams as they open their shells and set them aside. If any clams do not open after 12 minutes, discard those clams.

Add in the uncooked fish pieces and shrimp and cover for 2 to 3 minutes. Add the scallops and cook for an additional 1 to 2 minutes, or until the fish begins to flake and the shrimp is opaque. Remove the pot from the heat and add the clams back to the pot.

cioppino

Portion into bowls and top with the seared halibut pieces. Season with salt and pepper to taste and top with chopped parsley and red pepper flakes.

cioppino

Nutrition Information per serving (1/3 of recipe):

Calories: 485
Total Carbs: 21 grams
Net Carbs: 18 grams
Fat: 22 grams
Protein: 37 grams

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Winter Quietude And Deep Listening

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This article was provided by Massage Therapy.

Massage Benefits//Massage Therapy Center//January 22, 2020

Sensations, feelings, intuitions—through these we grasp our inner wisdom which gives us grounding and guidance. This deep intelligence does not speak directly through the mind; rather wisdom arrives in the emotional body and then travels to the mind as a ‘knowing.’ The mind thus analyzes what the sensing body already has awareness of. Quiet times of listening, of being still within the body, give access to this deeper communication.

Winter calls us to slow down and rest. It is an auspicious time to turn inward to honor quiet times of being still within the body and being receptive to deep listening. At Massage Therapy Center Palo Alto, we support and encourage these precious processes, through professional bodywork that soothes our nervous system into quietude and healing. Taking time out to be in silence and receive attuned touch balances the human body, mind, and spirit and provides deeper grounding for a life lived with greater peace and authenticity.

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Oil Self-Massage For Winter

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Massage Benefits//Massage Therapy Center//January 29, 2020

Ayurveda oil self-massageAyurveda oil self-massageAccording to Ayurveda, the traditional system of medicine of India, massaging your body with warm, pure oils promotes detoxification and stimulates circulation in the lymphatic system, a key component of the immune system. It also calms the nervous system to support health and healing. And it moisturizes skin, especially in the drier winter months.

If you’d like to try self-massage for stress reduction, here’s how. Stand on a towel in your bathroom with warmed, organic, cold-pressed sesame oil in a saucer or small bowl. Using circular strokes, begin with your scalp, followed by your face and neck. [If you don’t want to put oil on your scalp and face, you can use your dry fingertips instead.] Apply oil to your palms as needed, and work your way down one shoulder, arm, wrist, and hand, using long, up-and-down strokes along your limbs and circular strokes on joints. Repeat on the other side. Massage your chest and back, and then gently massage your abdomen in a clockwise direction. Rub your hips in a circular motion, and massage one leg at a time, using long strokes on your leg bones and circular strokes on the joints. Sit down on the towel to massage your toes and the bottom of your feet.

If you have time, relax and let the oil soak in for 10 minutes. Then wash off with soap in the shower. ~ adapted from Shannon Sexton, Yoga Journal

Our highly skilled therapists at Massage Therapy Center Palo Alto will give you expert oil massage sessions to help you keep healthy this winter! Professional bodywork can be a powerful support during the cold and flu seasons by reducing your stress response and stimulating your lymphatic system, especially lymphatic drainage massage.

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Chatting with Pro Golfer Michelle Wie at the Startup Health Festival

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Every year, the StartUp Health Festival connects 2,000 leaders, change makers, innovators, and entrepreneurs to focus on health “moonshots”—creative opportunities for radical transformation of health and wellbeing in society. This year, Zeel co-founder Alison Harmelin joined LPGA pro golfer Michelle Wie to talk about women in the wellness tech space. Watch their conversation here!

 

 

The post Chatting with Pro Golfer Michelle Wie at the Startup Health Festival appeared first on Pause: The Zeel Blog.

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