May 14, 2025

For time:

Row 250 meters

30 sit-ups

Row 500 meters

20 sit-ups

Row 1,000 meters

10 sit-ups

Use an Abmat for the sit-ups or a rolled-up towel if performing this workout at home. Post your time to comments.

---

Beef, Bok Choy & Snow Peas Stir-Fry

Servings: 4

Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes

Ingredients

• Beef: 1 lb (450g) flank steak or sirloin, thinly sliced against the grain

• Bok Choy: 4 cups (400g), chopped (stems and leaves separated)

• Snow Peas: 1.5 cups (150g), trimmed

• Avocado Oil: 2 tbsp

• Garlic: 3 cloves, minced

• Ginger: 1 tbsp, freshly grated

• Soy Sauce (or tamari for gluten-free): 3 tbsp

• Sesame Oil: 1 tbsp

• Red Pepper Flakes: 1/4 tsp (adjust for spice)

• Salt & Pepper: To taste

• Green Onions: 2, sliced (for garnish)

• Sesame Seeds: 1 tsp (for garnish, optional)

Instructions

1. Prep Beef: Season beef with a pinch of salt and pepper. Set aside.

2. Make Sauce: Whisk soy sauce, sesame oil, and red pepper flakes in a small bowl. Set aside.

3. Cook Beef: Heat 1 tbsp avocado oil in a large skillet or wok over high heat. Sear beef in a single layer, 1-2 minutes per side until browned. Remove and set aside.

4. Stir-Fry Veggies: Add remaining 1 tbsp avocado oil to the skillet. Sauté garlic and ginger for 30 seconds. Add bok choy stems and snow peas, stir-fry 2-3 minutes. Add bok choy leaves, cook 1-2 minutes until wilted.

5. Combine: Return beef to skillet, pour in sauce, and toss to coat. Stir-fry 1-2 minutes until heated through.

6. Serve: Garnish with green onions and sesame seeds. Serve hot.

   
   

Tips

• Keto Note: Snow peas have ~4g net carbs per cup; adjust if needed for strict keto.

• Variation: Swap snow peas for broccoli or zucchini for fewer carbs.

• Storage: Refrigerate leftovers in an airtight container for up to 3 days. Reheat in a skillet.

Approximate Nutrition (per serving)

• Calories: 320 kcal

• Fat: 20g

• Protein: 26g

• Net Carbs: 6g

• Fiber: 2g

---

From www.brokenscience.org

This article by Nina Teicholz critically examines the World Health Organization's 2015 decision, via its cancer research arm (IARC), to classify processed meats as carcinogenic and red meat as probably carcinogenic. Teicholz argues that this influential decision, which spurred global headlines and policy changes, was based on weak epidemiological evidence rather than strong, causal data. The IARC relied mainly on observational studies with minuscule relative risk increases (1.17 and 1.18), ignoring randomized controlled trials that showed no link between meat consumption and cancer. Experts who dissented or proposed alternate interpretations were reportedly sidelined during the decision-making process.

The article also raises concerns about bias within the IARC working group itself. Most members had longstanding research careers focused on proving meat-cancer links, suggesting a conflict of interest and a lack of impartial review. Mechanistic and animal studies were inconclusive or contradictory, yet were still used to bolster the group’s conclusions. Teicholz argues that IARC’s overall approach fosters a “pro-cancer” bias, incentivized by funding structures and professional agendas, and warns that this undermines public trust in health recommendations by overemphasizing weak associations as settled science.

“The red-meat-causes-cancer story was firmly settled into the public mind, like layers of sedimentary rock laid down by innumerable news stories, solidifying the perception as ‘settled science’ on the subject.”

FULL ARTICLE