Whether you’re hosting guests or you’re just looking to serve a little something special for after dinner, we love this lower carb version of a classic favorite this time of year: cranberry orange olive oil cake. Tart and sweet flavors blend beautifully in this soft pound cake that you’ll love to present. It’s a feast for the eyes—and a treat for any taste.

The cake itself is versatile and lends itself to a variety of flavors. Swap out the orange and cranberry to make other types of cake, like lemon and raspberry. You can also add your favorite chopped nuts for added texture.

Tip: If you’re unsure about the sweetness of the cake, leave the eggs out of the wet ingredients. Once you mix the dry and wet ingredients together, adjust the sweetener to taste. After that, whisk the eggs into the batter and pour the batter into the baking dish.

We made this cake as a pound cake in a loaf pan, but it can also be made in a round or square pan.

Servings: 12

Prep Time: 15 minutes

Cook Time: 45 minutes

Ingredients:

  • 2 cups almond flour
  • ½ cup coconut sugar, Swerve or granular monk fruit sweetener
  • ¼ cup ground flaxseed
  • ¼ cup tapioca starch
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • Pinch of salt
  • ½ cup Primal Kitchen® Organic Olive Oil
  • ¼ cup coconut milk
  • 3 eggs
  • 1 Tbsp. orange juice
  • ½ tsp. vanilla extract
  • Zest from ½ orange
  • ½ cup fresh cranberries
  • Drizzle (optional): melted coconut butter + coconut milk to thin

Instructions:

Preheat your oven to 325 degrees Fahrenheit. In a large bowl, combine the almond flour, sweetener, flaxseed, tapioca starch, baking powder, baking soda and salt. In another bowl, combine the olive oil, coconut milk, eggs and vanilla extract. Combine the ingredients and whisk until well mixed. Add in the orange juice, orange zest and cranberries.

Pour the batter into a parchment-lined loaf pan. Bake for 45-50 minutes or until the top is golden and a toothpick comes out clean or the internal temperature on a food thermometer reads about 190 degrees Fahrenheit. Allow the bread to cool.

If you are making a glaze, combine coconut butter with a small amount of coconut milk or milk of choice until it reaches your desired thickness. You can also add a squeeze of orange juice.

Drizzle the glaze on top before slicing and serving.

Nutrition Information with Swerve (1/12 of recipe):

  • Calories: 240
  • Total Carbs: 7 grams
  • Net Carbs: 4 grams
  • Fat: 22 grams
  • Protein: 6 grams

Nutrition Information with Coconut Sugar (1/12 of recipe):

  • Calories: 270
  • Total Carbs: 15 grams
  • Net Carbs: 12 grams
  • Fat: 22 grams
  • Protein: 6 grams

The post Cranberry Orange Olive Oil Cake appeared first on Mark’s Daily Apple.

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Research of the Week

Time-restricted eating improves body composition, weight loss, blood lipids, blood pressure, and sleep quality in patients on statins.

Social media abstinence fails to produce improvements in psychological well-being.

Using springy bamboo poles makes it easier to carry more than your bodyweight.

The more you run each week, the lower your omega-3 index. Runners, eat your fatty fish.

Stressed out plants squeal.

New Primal Blueprint Podcasts

Episode 392: Elle Russ: Elle Russ switches seats.

Primal Health Coach Radio, Episode 37: Laura and Erin chat with Ashley Suave about the importance of sunk cost.

Each week, select Mark’s Daily Apple blog posts are prepared as Primal Blueprint Podcasts. Need to catch up on reading, but don’t have the time? Prefer to listen to articles while on the go? Check out the new blog post podcasts below, and subscribe to the Primal Blueprint Podcast here so you never miss an episode.

Media, Schmedia

Google harvests health data.

Interesting Blog Posts

Developed countries with access to supplements and medicine and a backdrop of lifelong animal consumption might get away with plant-based diets for a little while, but what about the kids growing up in developing nations?

Losing weight with croissants.

Social Notes

Sorry about that.

A proposition.

Everything Else

Fattitude, a keto restaurant, opens in Boise, Idaho.

How do parents of young children manage different risk tolerance setpoints?

Things I’m Up to and Interested In

Event I’d love to attend if I had the time: Craig and Maria Emmerich’s keto spa retreat.

Line I found interesting: “Heart failure is rapidly increasing in incidence and is often present in patients receiving long-term statin therapy.”

I’m not surprised: First genetic evidence of human self-domestication.

Ancestral American food almost no one is eating anymore: Raccoon.

And in this corner: The case for more sleep.

Question I’m Asking

Last week, I posted a critique of “Why We Sleep.” This week, I posted a link arguing for the importance of sleep. What is your experience with getting more or less sleep?

Recipe Corner

Time Capsule

One year ago (Nov 30– Dec 6)

Comment of the Week

“I really enjoyed reading about the 82-year-old woman who beat up an intruder. Threw a table at him and broke the table, poured a bottle of shampoo on his head, hit him with a broom. I love this woman.”

– Me too, TGJ.

Olive_Oil_640x80

The post Weekly Link Love — Edition 58 appeared first on Mark’s Daily Apple.

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What Is Mindful Eating?
Marian Weyo / Shutterstock

What It Is

Followers of mindful eating strive to recognize feelings of hunger and desires, listening to what their bodies want to eat while keeping in mind basic nutrition tenets like protein intake.

The Pros

There’s no calorie counting, no banned foods, and a lot less obsessing. “Counting calories, macros, or points is not only exhausting but can be tedious. Listening to your body is more realistic,” says Lisa R. Young, Ph.D., R.D.N.

Even though it sounds counterintuitive, you’ll probably experience less cravings and less binging. “When you start listening to your internal cues, you won’t just eat everything in sight, because you’re paying attention to what your body craves—and it’s probably not actually a box of cookies,” Young says. You do have to make sure you’re eating protein with every meal to maintain muscle.

[RELATED2]

The Cons

Intuitive eating takes time to learn—and that learning curve may involve some initial weight gain. And the diet works only if you really take the time to listen to what your body needs—if you don’t have the patience to learn to recognize your internal signals, the plan’s not going to be successful, Young says.

Mindful eating may not be a good idea for bodybuilders or competitive endurance athletes in-season, when they need to be hitting specific macro goals to build bulk, shed fat, or fuel miles, she adds.

Best For

Guys who are exhausted by the rigidity of counting macros and following a plan to the T—the man who has failed with traditional diets and is ready to let go of the reins, regain his sanity, and be at peace with where his body is going to go based on what his hunger cues and healthy cravings are telling him.

[RELATED1]

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New York’s biggest charity fitness festival, Strong New York, and sat down with the guy behind it all.

New York’s biggest charity fitness festival, Strong New York, is officially back, and will feature a blend of industry leaders holding group fitness classes, keynote speeches, workshops, and more.

Event curator Kenny Santucci discusses why he chose speakers like Stefi Cohen, Christmas Abbott, Don Saladino, plus what attendees can expect from this year’s event. A portion of the proceeds from the December 15 event will be donated to the Alzheimer’s Association.

[RELATED1]

JW Player ID: 
3CzOzpvw

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Give your workout your all with this energy-revving shake. Drink it 45 minutes before you hit the gym.

Pear-Berry Booster Recipe

Ready in: 5 minutes

Makes: 1 serving

Ingredients

  • 1 medium pear, cored and coarsely chopped
  • 1 cup fresh strawberries
  • 4 oz. low-fat plain yogurt
  • Ice cubes
  • 2 Tbsp. finely ground rolled oats
  • 1 scoop vanilla whey protein powder

Directions

  1. Add pear, strawberries, yogurt and ice to a blender; process for 30 seconds. 
  2. Add oats and protein powder and blend all ingredients until smooth.

Nutrients per serving: Calories: 366, Total Fats: 3 g, Saturated Fat: 2 g, Trans Fat: 0 g, Cholesterol: 45 mg, Sodium: 130 mg, Total Carbohydrates: 60 g, Dietary Fiber: 8 g, Sugars: 37 g, Protein: 28 g, Iron: 2 mg

Pear Down

A leading source of fiber, medium-sized pears pack six grams of this metabolism-stabilizing nutrient. Studies show that fiber-rich foods help prevent energy highs and lows by taking longer to digest.

Whey’s The Way

When your diet includes whey protein, you increase your body’s ability for continual energy, muscle growth and recovery, according to research.

Energy On A Roll

Rolled oats are one of the top energy-producing foods you can eat. Packed with fiber and B vitamins, they’ll give you a boost that lasts for hours by slowing glucose absorption in the bloodstream. In addition to pumping up energy, research published in the American Journal of Clinical Nutrition suggests they may help reduce the risk of heart disease and improve immunity.

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Sliced steak Ribeye with grilled onions
Lisovskaya Natalia / Shutterstock

With keto and paleo diets grabbing headlines and pushing more protein onto plates across the country, it’s easy to think that an extra helping of meat (or other protein-rich foods) is good for you. But current guidelines suggest you only need .8 grams of protein per kilogram of bodyweight daily. So what’s the right move? Nutrition scientists at Purdue University have an answer. In a new study published in Advances in Nutrition, they conclude that eating more than the recommended amount of protein only benefits people who are actively trying to lose weight or build muscle. Everyone else should stick with the .8-gram guideline.

“Most adults who are consuming adequate amounts of protein may only benefit from moderately higher protein intake when they are purposefully trying to change their body composition,” study co-author Wayne Campbell said in a Purdue news post.

The researchers set out to determine if adults would benefit from eating more protein than the daily guidelines suggest. It’s an important point to investigate because most adults already eat more protein than is recommended, study co-author Joshua L. Hudson said. To find an answer, the researchers combed through more than 1,500 published journal articles and picked out 18 studies, which assessed a combined total of 981 participants for the meta-analysis.

Then they zeroed in how protein intakes above the recommended daily amount (RDA) affected the participants’ body mass, and how that compared with participants who consumed protein in line with the RDA. It’s the first meta-analysis comparing above-RDA protein consumption with RDA protein intake, according to the published article. Interestingly, the researchers found that eating more protein had no effect on the body composition of adults who weren’t dieting or exercising to build muscle mass.

They did, however, find that eating more protein helped adults who were dieting to lose weight or working out to build muscle—the added protein helped them build lean mass. Based on that data, the researchers came up with some advice for people who are dieting: Don’t just eat less.

“Instead, work to maintain, or even moderately increase, protein-rich foods,” said Campbell. “Then, cut back on the carbs and saturated fat-containing foods.”

Likewise, if you’re working out in order to bulk up, eating more protein than the RDA will help you build lean muscle mass. But if you’re not trying to change your body too much, then it’s a good idea to stick with the RDA, because eating more protein won’t offer any benefits.

“There is so much encouragement, advertising and marketing for everyone to eat higher protein diets,” said Hudson. “This research supports that, yes, under certain conditions, including strength training and weight loss, moderately more protein may be helpful, but that doesn’t mean more is needed for everybody at all times.”

No

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You’ve likely heard a lot about eating mindfully, but maybe you’re short on tangible tips for actually doing it. If so, you’re in luck with today’s guest post from Heather Sears, founder of Kinsho, the go-to bento box brand for creating enlightened eats, and the four-time award-winning author of Mind to Mouth: A Busy Chick’s Guide to Mindful Mealtime Moments. She lives in Boston with her family where she was named a 2018 Trailblazer, and she’s sharing her thoughts on how using a bento box can make a real difference in how you eat your meals. Mindful eating may feel trendy, but researchers…

The post Bento Boxes: The Secret to Mindful Eating? appeared first on Fit Bottomed Girls.

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