The Best Health and Fitness Articles of the Week #147 – The Benefits of Resistant Starch, How to Spot Bad Science, and Going a Year Without Showering


The Definitive Guide to Resistant Starch

This is why I still eat foods like beans, white rice and white potatoes. Resistant starch improves gut health, improves insulin sensitivity, lowers blood glucose response, increases satiety, enhances magnesium absorption, and has several other benefits. Mark Sisson also wrote an excellent follow-up to this post with answers to readers’ questions about resistant starch.

2 Crucial Questions To Ask Yourself About Any Food You Eat

Ben Greenfield’s answer is “is it nutrient dense and is it digestible?” One example he gives is quinoa, which is often viewed negatively by paleos eaters because of its digestibility concerns but as Ben points out, the dangerous saponins can be removed simply by soaking overnight in a water and salt mixture. Beans are another food that paleos won’t eat, but I do because I love beans and I believe they are healthy with proper preparation.

Paleo Advocates Get Vegan Diets (and Saturated Fat) Wrong

Ginny Messina is a registered dietician, which means she knows more about nutritional science than most people. She also happens to be vegan and is an authority when it comes to healthy living on a vegan diet. She puts Kris Gunnars in his place in this post. The worst thing about Kris article is that he publishes data that supports his claims, but not data that doesn’t (yet that data exists).

[INFOGRAPHIC] A Rough Guide to Spotting Bad Science

Make sure that the health article/report/study/infographic you’re reviewing is worth reading by following these 12 guidelines.

When You Should Eat Your Carbs – Meal Timing on the Bulletproof Diet

A short video from Dave Asprey on why you shouldn’t eat oatmeal and fruit in the morning and why you should wait to eat quality carbs like white rice and sweet potatoes until dinner. Just make a cup of bulletproof coffee and you won’t crave breakfast anyway.

Lessons Learned From a Year Without Showering

I rode my bike to work about three times per week last summer. We had access to a gym with showers so it was great. We’ve since relocated to downtown Denver and the only way I can shower now is by becoming a member to an expensive gym, which I have no plans on doing. I was thinking about buying some Action Wipes but now I’m thinking about buying a biodegradable bar of soap and bathing in the river that runs along the trail. This was a very inspiring article.

The Best Health and Fitness Articles of the Week #146 – Easy Bone Broth, 8 Toxic Beers You Should Avoid, and What Happens When You Stop Eating Sugar for a Year


Make No Bones About It – Bone Broth Is The Original Souperfood!

This is the first bone broth recipe I’ve seen that makes it look so easy that I’m finally going to try it. I don’t have room in my freezer at the moment, but I plan to remedy that issue soon 😉

monkii bars: an ultra-portable workout device by Dan Vinson and David Hunt

These are soooo cool! I really want a pair, but I can’t afford it now. Maybe when they come out though. Outdoor workouts are something I really want to do more often and these would be a perfect tool to add to an outdoor fitness routine.

The Best Exercises. Period.

This fun post lists one optimal exercise for whatever your goal is; athleticism, strength, endurance, power, to get ripped, to get “yoked,” or if you just don’t have a lot of time.

3 Exercises You Can Do In An Office Or Hotel With A “Fit10”

I heard Ben Greenfield mention the Fit10 on the Paleohacks podcast and I had to look it up. I found a video review that Ben did himself showing exactly how it works. Looks pretty cool! The inventor is Dave Hubbard and here’s the official website for the Fit10 IsoFlex device.

8 Beers That You Should Stop Drinking Immediately

I don’t drink beer often, but I like to drink on occasion. Luckily for me I don’t usually drink any of the garbage listed on this page. I’ll occasionally go to a BBQ or something though and sometimes these are the only beers around. I’ll just have to politely decline next time. It’s good to see a couple of mainstream beers in the healthy alternative section though – Heineken and Amstel Light.

How to use a lemon squeezer

So it turns out I’ve been using my lemon squeezer wrong all these years! Well at least I finally know.

Berkey Water Purifiers

I saw a discussion about these water purifiers on Facebook and I’m very impressed. These things seriously purify water, even water from a lake or stream and I think they are affordable too, at about $260 for a basic home model. They also offer filters that remove fluoride and arsenic.

My Family Stopped Eating Sugar for a Year and This is What Happened

The author mentioned in this article that after removing sugar from her diet, when she did eat foods that contained sugar the foods seemed sickly sweet and gave her headaches and made her heart race. I’ve noticed this same thing with sugar, only to a smaller degree. But, on a more similar level, I’ve noticed my body having negative reactions to alcohol – I practically quit drinking alcohol about two years ago. Now when I have the occasional drink, even just half a beer, maybe 30 minutes after I’ve had my last drink I start to get bad headaches, joint pain, anxiety and lethargy. I’ve noticed this with wine, spirits, and gluten-free hard cider too. It’s just the alcohol. It’s crazy that we don’t notice the toxicity of things like alcohol or sugar until after we’ve removed them long enough for the body to heal itself.

Two-Minute Mayonnaise

This looks super-simple. I’ve tried making homemade mayo once and it didn’t work and I haven’t tried it again because I don’t want to waste all of that expensive oil that goes into it. I might, MIGHT, try this one.

Bananas are the McDonald’s of Fruit and They’re Destroying Latin America

I’m not sure what “the McDonald’s of fruit” means, but the article brings up some great points about why we shouldn’t eat bananas anymore – the bananas that most of us eat, the Cavendish, is unnaturally high in sugar, they often contain lots of pesticides, most bananas are not Rainforest Alliance certified, plantation workers work in terrible conditions, and the carbon footprint created by shipping bananas to the U.S. is enormous. I actually eat quite a bit of bananas, but I’m going to think twice from now on. I’ll look for U.S. grown varieties or Rainforest Alliance and Fair Trade certified bananas.

The Best Health and Fitness Articles of the Week #145 – Perfect Hard Boiled Eggs, How to Use Fridge Humidity Drawers, and the Transcendent Rep

Perfect Hard Boiled Eggs

Michelle Tam was on a roll on Facebook lately with tips on making and peeling hard boiled eggs, which she started by posting her own article from the Nom Nom Paleo blog. She followed up with two videos from YouTube: How to Peel Hard-Boiled Eggs with a Spoon and How to Scramble Eggs Inside Their Shell

The Proper Way To Use Your Refrigerator Humidity Drawers Tips

I gave up trying to figure out my humidity drawers a long time ago. I suppose it’s time to revisit them now that I understand how they are supposed to work. The list on this page with all the fruits and veggies that go best in each drawer is really handy.

Homemade Ketchup Recipe

I’ve always wanted to make my own homemade ketchup but I just don’t use it often enough to warrant making a batch, especially since it only lasts up to three weeks. I suppose I could always try halving this recipe.

Benefits of Soaking Nuts and Seeds

Seeds, nuts and beans are generally fairly healthy foods, but they can be damaging to your body and tough on the gut if they aren’t soaked. Here’s a handy chart you can refer to that provides soak times, sprout times, sprout length and yield for a long list of different foods.

The Transcendent Rep – YouTube

I have never felt as spiritual about lifting weights as this guy, Elliot Hulse, but I really wish I did. If you’re looking for some motivation to get you through your next workout, watch this video. I love this quote – “It’s that last rep that your body doesn’t want to do, but your mind and your spirit has already done. The body just has to line up with it.”

RAW Ice Cream Recipes

I’ve just started using an ice cream maker that my aunt gave me last year. I’ve been making the Bulletproof ice cream recipe from Dave Asprey and it’s awesome! It’s probably the best tasting ice cream I’ve ever had. It’s a little expensive though, so I’m interested in trying out some other recipes. With any recipe I make, I’ll probably still had some MCT or coconut oil to add the benefits of fat.

Why Squatting Is So Important (plus Tips on How to Do It Right)

Here are a whole bunch of great reasons why everyone should squat, even people who don’t care about getting big and strong. Squat exercises will keep your body strong and healthy for as long as you do them.