Micah's Read of the Week, Vol. 125
The New Year Edition: Dry January, Reflections on a year of yoga, New Yorker Cartoon of the Week, Recipe Corner, and more.
Hello, and welcome to Micah’s Read of the Week.
This is a newsletter filled with things Micah Wiener finds interesting. Check out the archive of previous newsletters here.
A few thoughts from Micah
Happy New Year, fam. Welcome to the first newsletter of 2023. I am excited. I’ve got a lot of stuff going on right now. And all of it is good! I’m excited to share some news with you over the coming weeks.
Unfortunately, there are only so many hours in the day. Rest easy, this newsletter will continue. But, as a result of these exciting developments, we will be publishing less frequently in the new year. At this moment, I’m not sure what the new cadence will look like, but stick with me and I’ll be popping in. Hell, the newsletter is free, ok?
As always, thank you for your readership and continued support.
Thanks,
M
The benefits of ‘Dry January’ last longer than a month, studies show
People who abstained from alcohol for a month started drinking less the rest of the year and showed striking improvements in their health.
Longtime readers of this newsletter know I’m a big fan of Dry January. It’s a nice reset after a long holiday season. Plus, it represents a new challenge for the new year. We're in for 2023.
New research suggests that the benefits of a month without booze may extend beyond January.
Every year, tens of thousands of people kick off the new year by taking part in a month-long sobriety challenge known as “Dry January.”
The event is widely viewed as a temporary test of willpower — followed by a return to old drinking habits when the month ends. But according to research, that’s often not what happens.
Studies show that people who participate in Dry January and other sobriety challenges frequently experience lasting benefits. Often, they drink less in the long run and make other sustained changes to their drinking habits that lead to striking improvements in their health and well-being.
So why does Dry January seem to have a lasting effect? A month of sobriety, while it can sound daunting, is not so long that it seems impossible. And yet, it is long enough that it provides opportunities to form new habits — like turning down alcohol in social settings, which in the long run can be empowering. And taking a break from alcohol can trigger immediate health benefits, like weight loss, better sleep, and a boost to your mood and energy levels, which can reinforce the new habit.
In one study published in BMJ Open, a team of researchers in London and the United States recruited a group of 94 healthy men and women who were willing to give up alcohol for one month.
The researchers found that the people who gave up alcohol for one month had significant improvements in their metabolic health, despite making little or no changes to their diets, smoking or exercise levels. On average they lost about four and a half pounds, their blood pressure dropped, and they had a “dramatic” reduction in their levels of insulin resistance, a marker for Type 2 diabetes risk. They also experienced sharp reductions in cancer-related growth factors — a particularly important finding, the researchers noted, because even low levels of alcohol consumption can increase the risk of many cancers. None of these improvements were seen in the control group.
The researchers followed up with the study participants six to eight months later to see how they were doing. The group that was abstinent for one month had maintained a “significant reduction” in their alcohol consumption, while the control group did not.
In a separate series of studies, researchers studied thousands of Dry January participants to see if the challenge would lead to long-lasting changes.
They found that in general, people who took part in Dry January were still drinking considerably less the following August.
On average, the number of days on which they drank fell from 4.3 days per week before the challenge to 3.3 days per week a half-year later. The amount that they drank on each occasion fell and they got drunk less frequently.
Before Dry January, they got drunk an average of 3.4 times per month. But by the following August that figure had fallen to 2.1 times per month.
The researchers found that most of the Dry January participants they studied reported saving money, sleeping better, losing weight, and having more energy and a better ability to concentrate. Most also reported that they felt a sense of achievement and gained more control over their drinking. Even people who did not stay alcohol-free the entire month of January reported these benefits.
“The objective of Dry January is not long-term sobriety — it’s long-term control,” said Richard Piper, the CEO of Alcohol Change UK, a British nonprofit that started the month-long challenge a decade ago. “It’s about understanding your subconscious triggers, overcoming those, and learning how good it is to not drink. It gives you the power of choice for the rest of the year.”
Maybe it’s your first time. It can seem daunting. Here are some tips that could increase your odds of success:
Do it with a friend. “The social support helps because it gives you a sense of belonging to a bigger thing,” he said. “But there’s also the practical aspect of people saying, ‘Hey, try this if you’re craving alcohol. Here’s what I did that worked.’”
Find a new favorite drink. Swapping an alcoholic beverage for a nonalcoholic one — like sparkling water with lemon or a splash of cranberry juice — could help you eliminate mindless drinking. “A lot of people drink by habit or default simply because it’s what they’re used to doing,” says Piper.
Manage your triggers. Instead of meeting your friend at a bar after work, suggest going to a movie, taking a long walk, or having dinner at a restaurant instead.
Track how much money you save. The Try Dry app can motivate you by tracking all the money you didn’t spend on drinks.
Try the Dry(ish) January challenge. If going completely sober for the month of January is out of the question, then do something more attainable through Sunnyside, a mindful drinking program. Sunnyside has an app that allows you to create your own variation of Dry January, a.k.a. Dry(ish) January. You can set goals like not drinking on weekdays, or cutting your weekly alcohol consumption in half, and then track your progress. You can also use it year-round to track your alcohol intake and create healthier drinking habits.
Cheers,
M
Reflections on a year of yoga
I like yoga. It makes me feel good. I like the sweat, the movement, the breathing, the focus. My favorite time of day is the 15 minutes after practice. I call it the Yoga Zone.
I’ve been practicing regularly for a few years now, but I made a commitment in 2022 to make it to an in-person class every weekend. (See the bottom of the newsletter for last weekend’s results.)
So what did I learn? I like it. I’m not very good. I’m still not very flexible and my balance isn’t great. I struggle with pairing breath and movement. My mind tends to race. I stink at savasana.
I did improve in some ways. I am much better at anticipating poses and instructions. I feel more fluid in my movements. I move with pace and patience. I almost always feel in control of my body. I enjoy the challenge.
Another thing I learned: I need to practice at least 3 days a week to get better. I will continue to practice in person on the weekends, and I strive to get additional yoga movement during the week.
I appreciate all the words of encouragement, but in 2023 I won’t be tracking my progress in this space. It’s too self-indulgent, even for me.
Namaste,
M
New Yorker Cartoon of the Week
Recipe Corner
Texas Chile Short Rib Tacos
It’s time to meal plan. This is a nice recipe that will last several meals.
3 1/2 pounds English-cut beef short ribs
Kosher salt
Pepper
3 large onions, quartered lengthwise
8 skin-on garlic cloves, lightly crushed
3 tablespoons plus 1 teaspoon peanut or canola oil
3 ancho chiles, stemmed and seeded
3 pasilla chiles, stemmed and seeded
2 cups beef stock or low-sodium broth
One 28-ounce can chopped tomatoes
3 tablespoons semisweet chocolate chips
Warm small corn tortillas, sliced avocado, sliced radishes, sliced pickled jalapeños, crumbled Cotija or ricotta salata cheese, cilantro leaves and lime wedges, for serving
Season the short ribs with 2 teaspoons of salt, then cover and refrigerate for at least 1 hour or up to 1 day.
Preheat the broiler and position a rack 4 to 6 inches from the heat. On a large rimmed baking sheet, toss the onions and garlic with 1 teaspoon of the oil and season with salt and pepper. Broil for 10 to 12 minutes, until the onions and garlic are charred in spots. Let cool, then discard the garlic skins. Reduce the oven temperature to 325°.
In a large enameled cast-iron casserole, heat 1 tablespoon of the oil until shimmering. Add the ancho and pasilla chiles and toast over moderate heat, turning occasionally, until they are fragrant and pliable, about 2 minutes. Add the beef stock, remove from the heat, cover and let stand until the chiles are softened, about 5 minutes. In a blender, working in 2 batches, puree the chopped tomatoes with the chocolate chips, onions, garlic and the chiles and their soaking liquid until smooth; season with salt and pepper. Wipe out the casserole.
Pat the short ribs dry with paper towels. In the casserole, heat the remaining 2 tablespoons of oil until shimmering. Add half of the ribs and cook over moderately high heat, turning once, until browned, about 8 minutes. Transfer to a plate and repeat with the remaining short ribs. Add the sauce and return the first batch of short ribs and their juices to the casserole. Bring to a simmer, cover and braise in the oven for about 2 hours, until the short ribs are very tender.
Transfer the ribs to a plate and let cool slightly, then skim the fat from the surface of the sauce. Shred the meat into bite-size pieces and discard the bones. Return the meat to the sauce and cook over moderately low heat until heated through. Serve the short ribs in warm corn tortillas and garnish with sliced avocado, radishes, pickled jalapeños, crumbled cheese, cilantro leaves and lime wedges.
chipotle steak taco bowls
Here’s another way to recycle leftovers from the recipe above. A taco bowl is a salad right?
FOR THE STEAK:
4 tbsp avocado oil divided
1 tsp. garlic powder
1 tsp. onion powder
1 tbsp chipotle chili powder
1 tsp. ground cumin
2 tbsp fresh lime juice about 1 lime
¼ cup salsa verde
¼ cup beef broth
2 lb. skirt steak or flap steak - trimmed of excess fat and patted dry
1 tsp. kosher salt
½ tsp black pepper
FOR THE PEPITA SCALLION DRESSING:
½ cup toasted pepitas
1 jalapeño seeds removed for less heat
4 scallions - white and green parts roughly chopped
3 cloves garlic - peeled
1 ½ cups packed cilantro - roughly chopped plus more for garnish
2 Tbsp. red wine vinegar
3 Tbsp. fresh lime juice - about the juice of one lime
3 Tbsp. fresh orange juice - about the juice of half an orange
1 tsp. Kosher salt
1/4 cup extra virgin olive oil
2-3 Tbsp. warm water - plus more as needed
FOR THE PEPPERS AND ONIONS:
2 Tbsp. avocado oil
1 small white onion - sliced thin
3 bell peppers red, orange, and yellow - de-ribbed and sliced thin
2 Tbsp. fresh lime juice
½ tsp. Kosher salt
FOR THE SALAD:
1 large head romaine - chopped
6 cups finely shredded red and green cabbage
1 large shallot - very thinly sliced
¼ cup toasted pepitas
2 avocados - diced
FOR SERVING:
Lime wedges
Pickled onions
In the bottom of a crockpot, whisk together 2 tablespoons of the avocado oil, garlic powder, onion powder, chipotle chili powder, ground cumin, lime juice, salsa verde and beef broth until smooth. Set aside.
In a large skillet over medium-high heat, heat the remaining 2 tablespoons of avocado oil. Season both sides of the steak with salt and pepper. When the oil is hot, sear both sides of the steak until a golden brown, about 3 minutes per side. Transfer the browned steak into the crockpot and nestle into the sauce. Seal the lid on your crockpot and cook on high for 6 hours, or low for 8 to 10 hours.
When the cook time is complete, using two forks, shred the meat. Leave in the crockpot on warm while you prepare the rest of the bowls.
Make the Pepita Scallion Dressing:
In a high-speed blender, or food processor, add the pepitas, jalapeño, green onions, and garlic. Pulse for about 30 seconds until you have a fine crumb. Add in the cilantro, red wine vinegar, lime juice, orange juice, and salt. Pulse until the mixture is mostly smooth. With the motor running on low-medium, stream in the olive oil. Blend until completely smooth. If the blender needs a bit of help, slowly stream in warm water in tablespoon increments until the desired texture is reached. It will be a bit thinner than a pesto, but still textured. Refrigerate until ready to serve.
Cook the Veggies:
In a large cast iron pan, heat the avocado oil over medium-high heat. Add the onion and bell pepper and season with salt. Sauté, tossing the peppers so they pick up the seasoning from the steak. Cook for about 5-7 minutes until soft. Set aside and cover to keep warm.
Assemble the Salad:
In a large mixing bowl add the shredded cabbage. Spoon in about a tablespoon of dressing. Using tongs, massage the dressing into the cabbage to break it down a bit. Add the romaine and shallots and toss again. Toss in the pepitas and a bit more dressing, mixing until all the greens are well coated.
To serve, divide the greens evenly amongst 4 bowls. Top with an equal amount of peppers and steak. Garnish with avocado, lime juice, and cilantro.
Did Micah practice yoga this weekend?
Yes. X3. 60 minutes Friday, Saturday, and Sunday at Wild Heart Yoga in Westlake.
That’s 51 in-person weekend classes this year. 51 out of 52 ain’t too bad.
More Micah
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Podcasts: Mind of Micah & Back Door Cover
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LinkedIn: @micahwiener
Email: micahwiener@me.com
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Keep it up Micah!
51 yoga sesh’s is impressive! You’re getting powerful!
Do sober Jan and Feb! Benefits!