Older Bolder Life

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Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 13 April 2019

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Food, Nutrition, and Diet Plans: Comments from All Across the Spectrum

Who would have guessed eggs as part of a low carb breakfast benefits those with T2DM?
The study behind the article above.
Pass the breath mints. Eating raw garlic helps keep memory sharp?
Drink your beets.
Pondering wellness vs diet from a foodie magazine.
Twitter’s Jack Dorsey’s diet: “bizarre” or spot on?
Unhealthy diets killing millions.
The study behind the article above.

A Few Other Odds and Ends

Tried the IMST workout yet?
Factors associated with healthy memory in “mature” adults.
Want to be happier? Smile more.
The study behind the article above.
FDA rule cracks down on compounded drugs.

What I’m Reading This Week

Just picked up a copy of Dr. Steven Gundry’s new book The Longevity Paradox and will dig in this weekend. Anybody read it yet?

Food, Glorious Food

Twelve lamb and ham recipes for Easter
Texas Mini-Wedge Salad
Buttermilk Sour Cream Dressing and Dip

the Older Bolder Life Friday Feast: Your Go-To Dozen Easter Lamb and Ham Recipes

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For those among us who for what ever reason are tuned into the ecclesiastical calendar, the Easter holiday is just a week away. For those of raised in the South, that typically meant a fancy ham would grace the Sunday table, or perhaps a leg of lamb (or even gussied-up lamb chops).

Growing up my own family leaned to the ham side of the discussion, though as we’ve raised our own clan, we’ve gravitated to prefer lamb, and in particular the Ancho Grilled Leg of Lamb listed first in the recipe stack below (and yep, I shared that recipe back in July as well). I’ll be setting that up to marinate in about a week, and grilling over oak and a bit of mesquite the next day.

There are dozens and dozens of great options around if you find yourself entertaining for the holiday; invest some well-spent time and effort in creating a tasty protein to anchor your feast next weekend. Here’s a dozen recipes we’ve kept on a “lamb and ham” short list…

Ancho Grilled Leg of Lamb

Leg of Lamb with Garlic and Rosemary

Turkish Lamb Chops with Sumac, Tahini, and Dill

Grilled Marinated Leg of Lamb

Olive-Stuffed Leg of Lamb

Honey Vinegar Leg of Lamb

Lamb Chops with Pistachio Salsa Verde

Mint and Cumin-Spiced Lamb Chops

Lamb Shoulder with Citrus and Fennel Salad

Libby’s Honey Thyme Holiday Ham

Honey and Rye Glazed Ham

Spicy Tamarind and Honey Glazed Ham

Picking the Low Hanging Fruit: Dump the Toxic Industrial Seed Oils

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Continuing our series on picking the low hanging fruit (the simpler, foundational principles) along one’s pathway to restoring (or improving) your overall wellness and health, today’s installment has a particular interest for me, as many allopathic physicians across the fruited plain continue to recommend the consumption of high-PUFA industrial seed oils instead of far healthier saturated (and mono-unsaturated) fats.

As noted in prior Low Hanging Fruit posts, what follows is again primarily aimed at those who are following an approach to nutrition and food much more aligned with the Standard American Diet (the infamous SAD approach), not necessarily those thoughtful folks who have already begun to take a hard and discerning look at the healthy – and the unhealthy – aspects of their nutrition plan. That said, the more I talk to people about food and nutrition, good folks from all across the health, wellness, and fitness spectrum, the more surprised I am about how little attention some people pay to the disastrous effects that seed oils can have on the human body.

And once again, of critical note, your best food plan will be one that is UNIQUE TO YOU, given, for simple example (out of many possible factors), your current body composition, your overall metabolic health, your daily activity package, your current health, wellness, and fitness objectives, your overall general health, and where you happen to be in your “recovery” journey.

So Why Dump the Industrial Seed Oils?

There are a host of great reasons to absolutely eliminate the toxic industrial seed oils from one’s diet; entire books have been written detailing the litany of problems these products can cause. Outlining the expansive, detailed case for dumping industrial seed oils often makes the eyes of neophytes to healthier eating glaze over or causes suspicion to creep in as after all, the experts have been touting their benefits since the 1970s.

Let’s make it simple, and look at just four reasons industrial seed oils aren’t your friends.

One, industrial seed oils disrupt the delicate balance between omega-6 and omega-3 fatty acids in the body, contributing to a chronic state of inflammation in, which in turn contributes to the avalanche of chronic diseases issues impacting the world today. Ancestral omega-6 to omega-3 fatty acid ratios were estimated to be close to 1 to 1; today’s Westernized diets feature omega-6 to omega-3 ratios anywhere from 10 to 1 to even 20 to 1. Industrial seed oils are the largest contributor to this essential fatty acid imbalance in the modern diet.

Two, industrial seed oils are damned unstable, meaning they oxidize easily when exposed to light, when heated, or exposed to other chemical influences. When that happens, two particularly harmful products are produced – lipid peroxides (toxic byproducts that damage proteins, DNA, membranes, and more) and trans fats, the infamous contributor to CVD, T2DM, and more.

Three, and related to the instability issue above, industrial seed oils are full of additives in the form of synthetic antioxidants to extend their shelf life, attempting to prevent oxidation and eventual rancidity. Agents commonly used include BHA, BHT, and TBHQ; for the sake of brevity I’m not going to address their litany of problems in detail, but these compounds have been implicated as disrupting endocrine homeostasis, being carcinogenic, and critically impacting immune function.

Four, the overwhelming majority of industrial seed oils are derived from genetically modified plants. The top genetically modified plants in the US, for example, are those very plants used for industrial seed oil products. In the US, 94 percent of rapeseed, 94 percent of cotton, 93 percent of soy, and 88 percent of corn comes from genetically modified crops. Dr. Gundry’s explanation on the immune system impacts of plant lectins is probably the best in the game, to explore further pick up his Plant Paradox for an informative read.

There are many other reasons to drop the industrial seed oils and replace them with far healthier fats, like butter and ghee, coconut oil, olive and avocado oil, pastured tallow and lard, and even duck fat, though when walking new clients through the rationale for implementing changes in their food plan, I like to start here, keep it simple, and build from this foundation.

If there are still industrial seed oils in your kitchen, it’s past time for a pantry purge. Git ‘er done.

the Older Bolder Life Salad Wednesday: The Texas Mini-Wedge Salad with Buttermilk Sour Cream Dressing

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I’ve shared in many a recipe post here on the Older Bolder Life about growing up in the South; the South has a wonderful food culture and history and boasts some of the hottest and most innovative food scenes in the country (Houston, NOLA, Atlanta, and Charleston to name a few).

Much of what I remember eating during my childhood and early adulthood was truly simple yet delicious Texan and Southern fare, like great low-and-slow BBQ, fresh-off-the-boat Gulf seafood, mouth-watering Tex-Mex, and even iconic sides like the Texas Wedge Salad.

Nostalgia-invoking powers aside, there’s nothing very fancy about a classic Texas-style wedge salad – it’s a literal wedge of cold, crisp iceberg lettuce, classically drenched in some version of Ranch dressing, with crumbled bacon, fresh-cracked pepper, and if you were dining in a place that was really uptown, maybe even some blue cheese crumbles too.

We still serve up a wedge salad now and again around our camp, but now do this Texas Mini-Wedge Salad with Buttermilk Sour Cream Dressing, topped with bacon, avocado pieces, toasted pepitas or pecans, and some of that “uptown” crumbled blue cheese. You can see from the image that this one perhaps isn’t the “prettiest” salad you’ll serve this week, but it very well might be the tastiest.

Cutting a head of crispy iceberg lettuce into 8 wedges instead of 4 makes this salad easier to manage on the plate and lets more of the tangy, lemony buttermilk sour cream dressing coat everything. By the time you trim a head of lettuce down and remove the wilted outer leaves, you’ll probably want to count on a head of lettuce serving two hungry diners.

A recipe of Buttermilk Sour Cream Dressing
4-8 pieces of thick-sliced bacon, fried crisp, drained and crumbled

2 tight, medium heads of iceberg lettuce, root-end trimmed, wilted leaves removed
2 medium, firm avocados, cut in wedges
1 bunch fresh chives, but into 3/4” pieces
Good salt and fresh-cracked coarse pepper

Optional
Roughly 1/2 cup of toasted pepitas or pecans
Handful of grape or cherry tomatoes
1/2 cup or so of good crumbled blue cheese
Lemon quarters for squeezing

Prep the dressing (hold in the fridge); fry the bacon, crumble, and set aside.

Prep the lettuce, cut into quarters, then cut each quarter into 1/8-head wedges. Cut each mini-wedge crosswise into 2 to 3 inch pieces, and plate artfully. Drop a few tomatoes in if using.

Work a few avocado wedges among the lettuce on each place, drizzle with dressing, then top with the toasted nuts, chives, and blue cheese if using. Spritz with a lemon quarter and go to it.

Enjoy.

The Tuesday Ten: Walking Boosts Brain Health and Function

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Today we’re starting a new feature here on the blog, a list post that will feature ten different items of interest focused (more or less) on a particular topic. It’ll cover a host of different topics, everything from science and health oriented topics like today’s post, to food and recipes, equipment and gear, books, and more.

Today let’s look at some examples of the expansive literature that supports how walking, and other low-intensity, aerobic exercise boosts brain health and function.

Brisk walking for 30 to 50 minutes three or four times per week improved blood flow to the brain by as much as 15 percent.

Walking improves cognitive function across all adult age groups.

Even in bursts as short as 10 minutes, walking and other exercise can work to quickly elevate a depressed mood and relieve anxiety.

Even light to moderate activity (walking) leads to noted improvements in psychological well-being.

Consistent exercise, such as walking, boosts self-esteem and a sense of accomplishment.

Creative thinking improves while walking and for a time thereafter.

Walking (and other forms of low level aerobic exercise) increase energy levels and the sense of mental and physical fatigue.

Walking and other exercise can make your sex life better.

Walking and other exercise improves the quality and quantity of sleep.

Walking and other exercise increases productivity over your lifespan.

the Older Bolder Life Recipe File: Buttermilk Sour Cream Salad Dressing

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I don’t know about you, but we’re always on the lookout for new salad dressing recipes to brighten up the (almost) daily salad we enjoy week in and week out.

Just like you, we have our favorites, most of which we stir together at home to ensure we’re using the freshest, and cleanest, ingredients we can. (Insert your favorite rant here about how most commercially prepared salad dressings are based on terrible, PUFA-laden franken oils, or cost ten bucks a bottle for the good stuff.)

Just like you, we’re always on the lookout for great salad dressings that can serve double duty as a dip for crudite, or a slather for leftover proteins coming out of the fridge for tomorrow’s lunch too.

And while this Buttermilk Sour Cream Dressing may give away a bit of our Texas heritage, growing up eating wedge salads with a classic Ranch dressing, this recipe is based on tangy sour cream, a healthy dose of lemon (fresh juice and zest), with a hint of garlic and dill. You could of course sub in any fresh herb you have on hand, the dill just seems to fit here…

Given this one a spin, it’ll become one you reach for over and again.

3/4 cup full-fat sour cream
2 tbsp full-fat buttermilk
2 tbsp avocado or olive oil mayonnaise
3 tbsp fresh-squeezed lemon juice
2-3 tsp lemon zest
1 garlic clove, grated
1-2 tsp finely chopped fresh dill (optional)
1 -2 tsp good salt
1-2 tsp freshly ground black pepper

This one couldn’t be easier; simple combine the entire ingredient list in a small bowl, and whisk to combine. Add a tbsp of additional buttermilk if you want to thin the mixture. Can make up to a day ahead, store covered in the fridge if not savoring this one right away.

Enjoy.

Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes, and More 6 April 2019

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I’d originally planned to make this week’s links post all about nifty recipes from here, there, and yonder, though there were a few great reads about the importance of spending time in nature (skewed to kids, but applicable to all).

A Few Great Reasons to Get Yourself, and the Kids, Outside

Kids who spend time in nature become happier adults.

The PNAS study report the above article is based on.

Rewilding the American child.

How nature makes us happier and more creative.

Fascinating mental wellbeing survey from Women in Adventure, click through to download the study.

Recipe Roundup We’ve Scouted for Friends, Family, and Clients of Late

Double Chocolate Keto Overnight “Oats” for Breakfast.

Keto Salt and Pepper Crackers.

25 Delicious Low Carb Ground Beef Recipes.

Egg Roll Bowl (keto style).

Keto Brookie Bars.

Easy Quiche Muffins.

Our Older Bolder Recipes From the Week

Thai-Inspired Pork Burgers.

Buttermilk Feta Dip.

the Older Bolder Life Friday Feast 5 April: Thai-Inspired Pork Burgers

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I’ve been working with a couple of clients this past week on incorporating more flavor into their weekly menu rotation; there’s a host of good reasons to do so, including keeping things interesting enough to stay engaged with a healthier eating plan, but my principle argument is the food we eat should always taste great.

I’m particularly interested in home-cooked food that’s reasonably simple to prepare; most people don’t have half a day (or more) to work on preparing elaborate, Instagram worthy meals every day.

Here’s a recipe – Thai-Inspired Pork Burgers – that we’ve welcomed back into our rotation now that Spring has sprung (at least in our neighborhood); I shared this one with the clients mentioned above as an example of a meal prep that’s brings a load of flavor to the table, is a simple and quick, and frankly very economical to boot.

Three quick notes: one, for the lemongrass, if using fresh lemongrass stalks, you’ll need 2 or 3 prepped via the usual technique. A very viable and much quicker option is to use 2-3 tbsp of lemongrass puree (usually available refrigerated in the produce section). I know it’s a cheat, but a great option for the busy home cook. Two, I’ve been cooking these using a two-hour sous vide bath (130-134) followed by a quick sear finish producing incredibly moist burgers with a great crust, though they’re of course equally tasty grilled or sautéed on the stove.

And third, my chef friend in Austin (hey Chef Libby!) recently reminded me that classic Thai cooking often calls for sugar or another sweetener in recipes; given the natural sweetness of pork, she and I think this recipe is wonderful without any additional sweetener, but it’s listed below as an option.

And finally, stir together your favorite dipping sauce for these, though my personal favorite is avocado oil mayo with a big dollop of sriracha.

2 lb ground pork
1/2 cup thinly sliced green onions, greens only (roughly 8 onions)
5-6 cloves garlic, minced
Lemongrass, see note above
2 tbsp fresh ginger, finely chopped
1 tbsp fish sauce
1 and 1/2 tsp good salt
1 tsp freshly ground black pepper

Optional
1-2 tsp sugar of choice
1/2-1 tsp crushed red pepper flakes

15-18 large lettuce leaves
1/2 cup or more of chopped cilantro, Thai basil, or mint in a pinch
Dipping sauce of choice

Prep the green onions, garlic, ginger, and lemongrass, then mix into the ground pork either using a stand mixer or your hands, adding the fish sauce, salt, and pepper as it comes together (along with the optional sugar and pepper flakes). Don’t over-mix.

Gently form into patties (we do 6 patties of 5-6 ounces) and chill for 30-60 minutes until they firm up.

These can be grilled over fire, sautéed in your favorite cast iron, or (our favorite for their texture and finish) cooked using sous vide (2 hours at 130-134 degrees) with a quick sear finish.

Wrap in two or three lettuce leaves and serve with the dipping sauce of your choice, though they’re great with avocado oil mayo and sriracha too.

Enjoy.