Older Bolder Life

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Inquiring Minds Want to Know: Older Bolder Links, Reads, Recipes and More 27 April 2019

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After being on the road all this week in Austin for training and PaleoFx, today’s links are something of a motley collection of odds and ends that caught my eye when reading and researching a couple of projects…

Elite distance runners: A 45-year followup. (Free MedScape account required).
Exercise alters gut microbiota in both lean and obese humans. (Free MedScape account required).
Keep on lifting: Skeletal muscle protects against metabolic deterioration over time.
Can what we eat affect how we feel? Hell yes.
How fat cells influence tumor growth.
So CRISPR-Cas9 DNA editing induces large-scale RNA edits too? Interesting, and not a good sign.
Humans do create new neurons in older age, though less when AD is present.
Tongue in cheek poke at Paleo parents that should bring a smile.
A not-so-funny “fat sex therapist” compares fitness trainers to Nazis.
The personality traits of everyday saints.
Does the impossible burger look and taste like real beef? Short answer – nope.
Does this brain circuit encourage overeating? It’s a mouse study…

Food, Glorious Food

Turmeric Tzatziki
Green Bean Nicoise Salad
Hanger Steak Bulgogi Bowl

Finally got around to making NNP’s Paleo Hoisin – wow, that’s impressively close, though will blow your keto day.
Sweet potato bites with roasted mushrooms.

the Older Bolder Life Sauce Monday: Turmeric Tzatziki

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I’m not sure where or how it came to be actually, but my wife is crazy about tzatziki.

We came to appreciate authentic Greek food in early adulthood, and while she’d traveled and lived internationally (North Africa and Switzerland), she’s never been to Greece and experienced the wonderful cuisine on the ground there. Her family did live and work in Algeria for a while, in a fairly multicultural setting, and there they were exposed to all sorts of Mediterranean delicacies.

No matter what the history, she loves tzatziki.

I was talking with a friend about dips to serve at an upcoming party she was hosting, and we somehow came around to this wonderful Turmeric Tzatziki, one of my wife’s recent new favorites. Blooming the turmeric in the hot oil is a genius step, and this dish really pops with a wonderful burst of lemon (using both fresh juice and zest), ginger, garlic, and of course the essential grated cucumber.

Classically made with greek yogurt, we think this is just as good (maybe even better) when made with sour cream. It’s delicious with a plate of crudite, and a perfect complement to any Greek-spiced protein. And for the bonus today – if you’re handy in the kitchen, this one will talk all of ten minutes to put together (ok, maybe 15).

And don’t forget the fresh ground pepper; you need those pepper based compounds (piperines) to optimize absorption of the curcumin in your turmeric. And is just tastes good…

1 to 2 tsp good ground turmeric
2 tbsp avocado oil (or EVOO)

2 small cucumbers or 1/2 English hothouse cucumber
1 tsp good salt

1 cup Greek yogurt or sour cream
1 tbsp fresh lemon juice
1-2 garlic cloves, grated
1-2 tsp grated fresh ginger (peeled)
1 tbsp chopped fresh mint (chiffonade), or more
1/2-1 tsp fresh lemon zest, grated
1/2-1 tsp fresh ground pepper
Good salt to taste (see note)

Stir the avocado oil (or EVOO) together with the turmeric in a small saucepan over medium heat; remove from the heat when it just starts to bubble, stir again, and set aside to cool.

As the oil is cooling, grate the cucumber coarsely, spread on a clean dishtowel on a plate, and salt with 1 tsp of good salt. Let rest for 10-15 minutes, then wring out as much water as possible from the cucumber, add to a medium bowl.

Now add the yogurt or sour cream, lemon juice, grated garlic and ginger, mint, lemon zest, fresh ground pepper, and the turmeric oil. Stir well to combine, and correct the seasonings, including salt as needed.

Best served promptly, will keep covered in the fridge for a bit.

Enjoy.

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

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.

Inquiring Minds Want to Know: Older Bolder Links, Reads, and More 30 March 2019

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This Week’s Eclectic Links Collection

Another meta-analysis “linking” CHD and glycemic load/index.
Exercise shifts your body clock.
The actual study for article above: Human circadian phase-response curves for exercise.
Drink your beets: beet juice as the new performance enhancer?

Vitamin D levels linked to cardiorespiratory fitness.
Closing in on intestinal tuft cells.
Thinking about “Quick Thinkers”.
Mushrooms twice a week reduce MCI?

Social Anomalies or Shifts in Old Paradigms?

Is the sex drought real?
So is sober curious a thing now?

Food, Glorious Food

Slow Roasted and Grill Finished Cabbage
Coconut Braised Chuck Roast with Gremolata

Got a new Anova Culinary sous vide Precision Cooker for my birthday this week; what a great sous vide home unit, and I’ll be sharing sous vide tips and tricks over the upcoming months. What a fascinating tool to help manage your proteins at home.

Inquiring Minds Want to Know: Older Bolder Links, Reads, and More 23 March 2019

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Top of the Fold This Week: An Eclectic Collection

Statins and T2DM: The Link Tightens
The toxic truth about modern food (UK Guardian).
A third of American kids have had reportable back pain in the past year?
Abdominal fat in overweight kids linked to lower bone density.
Another fascinating conventional medicine debate re: low carb diets. (Free Medscape account needed to read, be sure and scan the comments…).

Keto in the News

Sisson takes on Keto Crotch, Keto Body Stink, and Keto Bloat.
Case Study: Ketogenic diet rescues cognition in mild Alzheimer’s.
Case Study: Ketogenic diets as cancer therapy.

Two More Dementia Links

Does the Herpes Simplex Virus play a role in Alzheimer’s?
Gum Disease and Alzheimer’s.

A Few More Odds and Ends

Weight loss before TKA (total knee arthroplasty) improves outcomes.
Predictors of exercise trial dropout in older adults.

Food, Glorious Food

Spicy Cilantro pesto (try this one with pepitas).
Spicy Southern Sausage and Cheese Balls (gluten free and a perfect keto snack/meal on the go).

Michelle Tam scores big with this Moo Shoo Pork.

the Older Bolder Life Sauce Tuesday: Spicy Cilantro Pesto

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Here in the Southern tier of the country, the forecast is looking like a genuine turn to spring this week, and count us among those who couldn’t be happier grilling season officially opens now. (We grill year round here in North Texas, which really isn’t brag worthy as the weather is so mild, though we did year round in Montana for years, and that’s another story…).

Nifty grilled proteins call for interesting sauces to drizzle over; last week I posted this House Chimichurri, and like many of you, we have a pile of great guacamole recipes like this Quick Columbian Guacamole. And how about this Columbian Aji Sauce?

Another one we’ve been playing with over the years is this Spicy Cilantro Pesto; our favorite flavors here come with using toasted cashews or pepitas, with a little onion, lime, and a serrano thrown in.

Pestos are a great addition to your table; they’re not only tasty but packed with nutritious, vibrant ingredients, and endlessly customizable to suit your palate and mood of the day.

Try this one with cotija if you can get your hands on some, and don’t forget to add good salt at the end to taste.

2 cups packed cilantro, leaves and tender stems
1/4 cup toasted cashews, pine nuts, pepitas, walnuts, or almonds
2-3 cloves garlic, peeled and roughly chopped
1 tbsp fresh lime juice
1/3 to 2/3 cup oil (avocado or extra virgin olive oil) to desired consistency
1/2 cup grated good parmesan cheese or cotija
Good salt to taste

Optional
2-4 tbsp chopped red onion
1/4 to 1 seeded and chopped serrano chile
1/2 to 1 tsp fresh lime zest

Into your trusty food processor go the cilantro and nuts of choice, pulse several times to finely chop, then add the garlic, onion and pepper if using, and pulse to combine.

At this point, we like to add the lime juice and then dribble in the oil with the processor running until smooth, then pulse in the cheese and lime zest if using. Importantly, salt to taste and stir well.

Enjoy.