Does strength training affect the longevity of women?

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By: Allison Aubrey

Resistance training does more than help us build strong muscles.

A new study finds women who do strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none.

"We were incredibly impressed by the finding," says study author Martha Gulati, who is also the director of preventive cardiology at Cedars Sinai in Los Angeles.

Of the 400,000 people included in the study, only 1 in 5 women did regular weight training. But those who did, saw tremendous benefits.

"What surprised us the most was the fact that women who do muscle strengthening had a reduction in their cardiovascular mortality by 30%," Gulati says. "We don't have many things that reduce mortality in that way."

Strength training is also good for bones, joints, mood and metabolic health. And at a time when many women focus on aerobic activity and hesitate to do weight training, the findings add to the evidence that a combination of both types of exercise is powerful medicine. "Both should be prescribed," Gulati says.

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Recipe of the Week - One Pot Chicken and Orzo

In this One-Pot Chicken and Orzo recipe, crispy chicken thighs cooks right on top of the orzo in a garlicky tomato sauce with basil. It’s simple to make, and you can serve it straight from the oven with your favorite side salad.

INGREDIENTS

• 4 chicken thighs, bone-in, skin-on

• 1 tsp kosher salt, divided

• ½ tablespoon extra virgin olive oil

• ½ cup onion, diced

• 1 Cup uncooked orzo

• 2-3 cloves garlic, minced

• ½ cup tomato paste

• 3 cups chicken broth

• 2-4 tablespoons grated pecorino romano, or Parmesan cheese, optional

• ¼ cup basil, chiffonade

INSTRUCTIONS

• Preheat oven to 375°F.

• Season chicken thighs with ¾ tsp of salt & bring to room temperature; thoroughly dry chicken skin with a paper towel before step 2.

• Heat oil in a large oven-safe skillet over medium-low heat, add chicken thighs skin side down. Render until golden and crisp, about 12-15 minutes. Remove chicken from pan.

• In the same pan, add onion and remaining salt and saute until aromatic, 4-5 minutes.

• Add orzo and toast 4-5 minutes, stirring occasionally, until most pieces are lightly golden and there is a nutty aroma.

• Add garlic and mix to combine. Add tomato paste and cook to caramelize, 2-3 minutes.

• Add chicken broth & bring to a boil. Nestle chicken thighs, flesh side down, into the orzo (make sure that the skin is NOT in the liquid) and transfer to the oven Bake for 20-25 minutes, or until orzo is cooked through.*

• Serve in cooking vessel and top with grated cheese and basil.

Nutrition Information

• Serving Size: 1 Thigh 3/4 cup orzo

• Calories: 425

• Carbohydrates: 41.5 g

• Protein: 23.5 g

• Fat: 18 g

• Saturated Fat: 4.5 g

• Cholesterol: 92 mg

• Sodium: 724 mg

• Fiber: 3 g

• Sugar: 7 g

Researchers identify distinct sleep types and their impace on long-term health

Photo by Acharaporn Kamornboonyarush: https://www.pexels.com/photo/photo-of-person-holding-alarm-clock-1028741/

Poor sleep habits are strongly associated with long-term chronic health conditions, according to decades of research. To better understand this relationship, a team led by researchers in Penn State's College of Health and Human Development identified four distinct patterns that characterize how most people sleep. These patterns are also predictive of long-term health, the researchers said.

Using a national sample of adults from the Midlife in the United States study, the team gathered data on approximately 3,700 participants' sleep habits and their chronic health conditions across two time points 10 years apart. The data included self-reported sleep habits, including sleep regularity and duration, perceived sleep satisfaction and daytime alertness, as well as the number and type of chronic conditions.

Researchers used the data to identify four different sleep patterns.

Good sleepers, who are characterized by optimal sleep habits across all datapoints.Weekend catch-up sleepers, who are characterized by irregular sleep, specifically short average sleep duration, but longer sleep times on weekends or non-workdays.

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Recipe of the Week - Corned Beef Hash

Corned Beef Veggie Hash with eggs for breakfast or brunch. Adding chopped veggies makes it even healthier!

INGREDIENTS

• 1 tablespoon olive oil

• 1 medium onion, finely chopped (about 1 cup)

• 2 cups chopped cooked potatoes, preferably Yukon gold 1/2-inch dice

• 1/2 cup finely chopped carrots

• 1 cup finely diced green bell pepper

• 1/2 teaspoon Kosher salt

• 1/2 teaspoon garlic powder

• 1/2 teaspoon sweet paprika

• freshly ground black pepper

• 2 cups finely chopped, cooked lean corned beef (9 oz)

INSTRUCTIONS

• Heat oil in a large nonstick skillet on medium heat.

• Add the onion, bell pepper and carrots and cook 5 minutes, until the onions are translucent and the veggies are tender.

• Mix in the potatoes, season with salt, garlic powder, paprika and black pepper.

• Cover and cook until golden, stirring about 5 to 7 minutes.

• Add the corned beef and press down so it’s in a single layer and continue to cook uncovered until the bottom is nicely browned, stirring after a few minutes.

• Adjust salt to taste.

• Serve with fried or poached eggs for breakfast.

Nutrition Information

• Serving Size: 1 Scant Cup

• Calories: 300

• Carbohydrates: 26 g

• Protein: 14.5 g

• Fat: 16 g

• Saturated Fat: 4.5 g

• Cholesterol: 62.5 mg

• Sodium: 782.5 mg

• Fiber: 3.5 g

• Sugar: 6.5 g

Is Exercise more important than weight for a longer life?

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People typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight

By Gretchen Reynolds

For better health and a longer life span, exercise is more important than weight loss, especially if you are overweight or obese, according to an interesting new review of the relationships between fitness, weight, heart health and longevity. The study, which analyzed the results of hundreds of previous studies of weight loss and workouts in men and women, found that obese people typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight or dieting.

The review adds to mounting evidence that most of us can be healthy at any weight, if we are also active enough.

I have written frequently in this column about the science of exercise and weight loss, much of which is, frankly, dispiriting, if your goal is to be thinner. This past research overwhelmingly shows that people who start to exercise rarely lose much, if any, weight, unless they also cut back substantially on food intake. Exercise simply burns too few calories, in general, to aid in weight reduction. We also tend to compensate for some portion of the meager caloric outlay from exercise by eating more afterward or moving less or unconsciously dialing back on our bodies’ metabolic operations to reduce overall daily energy expenditure, as I wrote about in last week’s column.

Glenn Gaesser, a professor of exercise physiology at Arizona State University in Phoenix, is well versed in the inadequacies of workouts for fat loss. For decades, he has been studying the effects of physical activity on people’s body compositions and metabolisms, as well as their endurance, with a particular focus on people who are obese. Much of his past research has underscored the futility of workouts for weight loss. In a 2015 experiment he oversaw, for instance, 81 sedentary, overweight women began a new routine of walking three times a week for 30 minutes. After 12 weeks, a few of them had shed some body fat, but 55 of them had gained weight.

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Recipe of the Week - Chicken Gnocchi Soup

Creamy "Marry Me" Chicken Gnocchi Soup is made with chicken breast, sausage, spinach, sun-dried tomatoes, and pillowy soft gnocchi.

INGREDIENTS

• Slurry

  • 3 tablespoons all purpose flour, or gluten-free flour mix

  • 1/4 cup half and half

  • 1 cup cold water, divided

• Soup

  • 7 ounces sweet Italian chicken sausage, removed from casings

  • olive oil spray

  • 5 cups reduced sodium chicken broth

  • 1 large shallot, diced

  • 6 garlic cloves, minced

  • 2 teaspoons tomato paste

  • 1 pound boneless skinless chicken breast

  • 1 parmesan cheese rind

  • 1/3 cup sundried tomatoes in oil, drained and chopped

  • 1/2 teaspoon dried Italian seasoning

  • 16 ounce package gnocchi, or gluten-free gnocchi

  • 4 cups fresh baby spinach leaves, rough chopped

  • 1/4 cup parmesan cheese, grated

  • 2 tbsp fresh basil , optional for garnish

INSTRUCTIONS

• Create a slurry by combining 1/2 cup of the cold water, half and half and flour in a small bowl and whisk until well blended. Set aside.

• Heat a large pot or Dutch oven over medium heat and spray with oil then add the sausage. Cook the sausage, breaking up with a wooden spoon as it cooks, until no longer pink and slightly browned.

• Add the shallots and garlic and cook until soft, 3 minutes. Add the tomato paste and chicken breast.

• Pour the remaining 1/2 cup water and chicken broth, parmesan rind, sundried tomatoes, Italian seasoning and bring to a boil. Partially cover and simmer on low until vegetables are soft and the chicken shreds easily, about 25 minutes.

• Remove the chicken and set aside, shred with 2 forks.

• Return the chicken to the pot then slowly stir in slurry, stirring well as you add and bring it back to a boil.

• Add the gnocchi, spinach, parmesan cheese and basil; cook according to package directions for the gnocchi, or until they start to float to the top and soup thickens. Adjust salt and pepper to taste, discard parmesan cheese rind and serve.

Nutrition Information

• Serving Size: 1 1/2cups

• Calories: 341

• Carbohydrates: 37 g

• Protein: 29.5 g

• Fat: 7.5 g

• Saturated Fat: 0.5 g

• Cholesterol: 86 mg

• Sodium: 790.5 mg

• Fiber: 2.5 g

• Sugar: 2.5 g

How to Avoid Fitness Injuries - 10 Tips

Photo by Bruno Nascimento on Unsplash

Once your doctor gives you the go-ahead to exercise, the tips below can help you avoid injuries:

1. Take five to 10 minutes to warm up and cool down properly.

2. Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.

3. Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. Sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. A mix of different kinds of activities and sufficient rest is safer.

4. Listen to your body. Hold off on exercise when you're sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.

5. If you stop exercising for a while, drop back to a lower level of exercise initially. If you're doing strength training, for example, lift lighter weights or do fewer reps or sets.

6. For most people, simply drinking plenty of water is sufficient. But if you're working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.

7. Choose clothes and shoes designed for your type of exercise. Replace shoes every six months as cushioning wears out.

8. For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

9. Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70°F. On days when the thermometer is expected to reach 80°F, exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.

10. Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Don't forget gloves.

Recipe of the Week: Penne alla Vodka with Chicken

This healthier penne alla vodka with chicken is made with no heavy cream! Pureed roasted vegetables are my secret for a creamy vodka sauce that tastes just as good as the original.

INGREDIENTS

• Grilled Chicken:

  • 6 thin sliced chicken cutlets, about 4 ounces each

  • 1 teaspoon kosher salt

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon Italian seasoning

  • olive oil spray

• Pasta:

  • 1 medium onion, cut 1/2-inch chunks

  • 6 cloves garlic, smashed

  • 12 ounces zucchini, peeled and cut in 1/4-inch slices (from 2 small or 1 large)

  • 2 tablespoons extra virgin olive oil, divided

  • 1 shallots, minced fine

  • 1 teaspoon kosher salt, divided, plus more for the cooking liquid

  • 15 oz can crushed tomatoes

  • 1/2 cup chicken or vegetable broth

  • 1/4 cup Parmesan cheese, fresh grated, plus more for serving

  • 2 Tbsp tomato paste

  • ½ teaspoon red pepper flakes, or to taste

  • 3 tablespoons good quality vodka

  • 1 sprig fresh basil, plus more for garnish

  • 1/4 teaspoon ground black pepper

  • 1 lb dry penne pasta

INSTRUCTIONS

• Preheat the oven to 425F.

• Season the chicken with 1 teaspoon olive oil, 1/2 teaspoon salt, garlic powder, Italian seasoning and black pepper.

• Toss the zucchini with garlic, onion, 1 tablespoon of the olive oil, 1/2 teaspoon salt and black pepper and spread on a sheet pan. Roast 25 minutes, until tender and browned, tossing halfway. Once done, transfer the vegetables to a large blender and add the crushed tomatoes, broth and parmesan. Puree until very smooth.

• Meanwhile, fill a large pot with water, salt generously, and bring to a boil.

• Heat a grill pan on high heat. Spray with oil and cook the chicken, 2 to 3 minutes per side until cooked through. Set aside on a cutting board and slice.

• In a Dutch oven, deep large skillet or pot, add the remaining 2 teaspoons olive oil over medium heat. Saute the minced shallot with 1/2 tsp salt until translucent, 3 to 5 minutes. Stir in the tomato paste, and red pepper flakes and cook 1 to 2 minutes to toast the tomato paste

• When the tomato paste smells caramelized, it’s time to add the vodka.

• If you have a gas stove, turn it off or remove the pot from the heat. Pour in the vodka (it will sizzle!), use your spoon to scrape the browned bits from the bottom of the pan, and return the pot to medium heat. Cook until most of the liquid reduces, about 2 minutes then add the pureed vegetables along with the basil and black pepper and bring to a gentle simmer, 5 to 6 minutes while you cook the pasta.

• Meanwhile, drop the pasta into the boiling water, give it a stir, and cook according to package instructions. Cook until the pasta is al dente. Reserve 1 cup of the water, then drain the pasta.

• Remove the basil from the sauce and add reserved pasta water, if needed. to loosen.

• Toss with the cooked pasta and transfer to 6 bowls. Top each with grilled chicken, chopped basil, and freshly grated Parmesan cheese, and serve.

Nutrition Information

• Serving Size: 1 3/4 cups pasta and 4 oz chicken

• Calories: 519

• Carbohydrates: 66.5 g

• Protein: 42.5 g

• Fat: 10 g

• Saturated Fat: 2 g

• Cholesterol: 85.5 mg

• Sodium: 700.5 mg

• Fiber: 8 g

• Sugar: 10 g

Wellness & Fitness Trends Worth Following in 2024

Photo by BoliviaInteligente on Unsplash

Susan Griffin speaks to industry experts to find out the fitness trends we will be talking about in 2024

Even the most cynical cannot help but feel a certain amount of hope and expectation at the thought of a new year. The idea of ditching bad habits and creating new goals is so appealing, especially where our health and fitness are concerned. And it looks like we won’t be short of options in 2024 as the well-being sector continues flourishing. 

According to a report by the Global Wellness Institute, the wellness market was valued at around $ 5.6 trillion in 2022 and is expected to grow another 52% by 2027 as people continue to prioritise physical and mental wellness.

These days, it's not so much about quick fixes, but a sustainable, holistic and long-lasting approach to wellbeing enhancement fueled by science. So, the fitness trends I've gathered here with help from the experts can offer ideas for making long-lasting changes in the new year. If you're looking to learn how to make New Year's resolutions that last in 2024, this is a good starting point.

Recipe of the Week - Paprika Chicken Stew

Paprika Chicken Stew is an easy weeknight dish made with chicken pieces on the bone, bell peppers, and lots of Hungarian paprika.

INGREDIENTS

• 1/2 tablespoon olive oil

• 1 large onion, chopped

• 1 yellow or red pepper, chopped

• 1 green bell pepper, chopped

• 4 garlic cloves, minced

• 3 tablespoons all-purpose flour, or GF flour for gluten-free

• 2 teaspoons Hungarian paprika, not smoked

• 3 bay leaves

• 2 cups chicken broth

• 1/2 tablespoon kosher salt

• 1/4 teaspoon crushed black pepper

• 4 pieces chicken thighs on the bone, trimmed and skinned

• 4 small chicken drumsticks, skinned

INSTRUCTIONS

• Season chicken with salt and pepper. Heat oil in a large pot or Dutch oven on medium-high heat.

• Add oil, onions and peppers. Sauté over medium heat for 8 to 10 minutes, until soft. Add garlic and sauté for another 1 to 2 minutes.

• Whisk the flour and paprika in a bowl with the broth and then add to the pot with the bay leaves.Add the chicken and gently stir. Bring to boil and reduce heat to low.

• Stir again and cover the pot. Simmer for 45 to 50 minutes.

• Discard bay leaves and serve.

Nutrition Information

• Serving Size: 1 thigh 1 drumstick and sauce

• Calories: 361

• Carbohydrates: 14 g

• Protein: 49 g

• Fat: 11 g

• Saturated Fat: 3 g

• Cholesterol: 214 mg

• Sodium: 954 mg

• Fiber: 3 g

• Sugar: 4 g

Is cardiorespiratory fitness a good idea?

Photo by Gabin Vallet on Unsplash

According to a 2023 observational study, greater cardiorespiratory fitness in men was linked to a lower risk of death from colon, lung, or prostate cancer. Running and walking are two of the best exercises — and among the easiest to adopt — for almost everyone. But it can be easy to get in stuck in a rut.

Recipe of the Week - Garlic Rosemary Beef Tenderloin

This easy Garlic Rosemary Beef Tenderloin is my go-to easy recipe for entertaining. It’s perfect for the holidays and comes out so tender and flavorful!

INGREDIENTS

• 1/2 tablespoon extra virgin olive oil

• 4 cloves garlic, minced

• 1 tablespoon fresh rosemary, chopped

• 1 tablespoon Kosher salt, and freshly ground black pepper, to taste

• 1 4-pound beef tenderloin, trimmed and tied into 2-inch sections

INSTRUCTIONS

• Preheat oven to 375 degrees F. Line a baking sheet with foil and coat with oil spray.

• In a small bowl, combine olive oil, garlic, rosemary, salt and black pepper.

• Using paper towels, pat tenderloin dry. Season all over with garlic mixture, gently pressing to adhere.

• Place tenderloin onto the prepared baking sheet. Place into oven and bake until it reaches an internal temperature of 125 to 130 degrees F for medium-rare, about 45 minutes to 1 hour, or until desired doneness. Let rest 10 minutes before slicing.

• Serve immediately.

Nutrition Information

• Serving Size: 1/12th

• Calories: 211

• Carbohydrates: 0.5 g

• Protein: 33.5 g

• Fat: 8.5 g

• Saturated Fat: 2.5 g

• Cholesterol: 93.5 mg

• Sodium: 343.5 mg

What should I eat before a workout?

Photo by Lily Banse

By: Mark Sisson

Pre-workout nutrition is one of those areas where people love to lose themselves in the minutiae. They obsess over what to eat, when to eat it, and how much of it to eat. Instead of just getting into the gym or out into the world and getting active and lifting something heavy, they read blogs and watch videos for weeks, searching for the one pre-workout meal to rule them all. They end up avoiding the gym altogether because they can’t figure out the “perfect” pre-workout meal, or whether they should eat something at all.

Even when you figure out what to eat before a workout, you can go too far. You know the type of guy. This is the guy who travels with a suitcase full of powders, pills, and packaged foods. He’s so wedded to the pre-workout ritual that he can’t skip a day—even on vacation. If he doesn’t get his 40.5 grams of waxy maize, 30.2 grams of whey isolate, and preworkout blend of superfoods he can’t operate in the gym. He crumbles without the perfect, most optimal pre-workout nutrition.

Don’t be like this. Let me tell you what to do so you can stop stressing about what to eat before a workout. Let’s simplify things.

General Rules for Pre Workout Meals

What you eat will depend on what kind of workout you’re doing, what your goals are, and what kind of diet you’re already following, but there are general rules that apply to everyone.

Keep things light. No heavy meals. If you eat too large a meal, you may have trouble digesting it, or some of the energy that’d otherwise go to your muscles will be diverted to your gut.

Eat foods you know you can easily digest. No surprises.

Salt your meals. Sodium is an enormous boon to exercise performance, particularly if you’re on the lower-carb side of things.

Powders are fine. While whole foods are usually ideal, for quick pre-workout nutrition, protein and carbohydrate powders can be very helpful and beneficial.

Include 15-20 g collagen and 50-100 mg vitamin C. This a great way to improve connective tissue health when taken pre-workout.

Protein and carbs are more important, dietary fat less important pre-workout. If all goes well you’ll be eating the fat on your body.

Oh, and you don’t have to eat anything. You can fast (it’s what I typically do). It’s just that this article is intended to help people who are interested in pre workout nutrition.

What to Eat Before High Intensity Interval Workouts. . .

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Recipe of the Week - Air Fryer Chicken Thighs

These crispy Air Fryer Chicken Thighs have become a weeknight staple. An easy recipe that you can whip up super fast!

INGREDIENTS

• 6 chicken thighs, with bone and skin

• 1 lemon

• 1 teaspoon kosher salt

• 1/4 teaspoon black pepper

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon sweet paprika

• 1/2 teaspoon dried herbs , such as herbs de provence or dried oregano

INSTRUCTIONS

• Season the chicken with the juice of 1/2 of the lemon, then season with remaining spices on both sides.

• Rub the seasoning well all over the chicken then transfer to the air fryer, skin side down.

• Air fry 400F 12 minutes on each side, until golden and crispy and cooked through in the center.

Nutrition Information

• Serving Size: 1 Thigh

• Calories: 213

• Carbohydrates: 1.5 g

• Protein: 16 g

• Fat: 15.5 g

• Saturated Fat: 4 g

• Sodium: 263 mg

• Sodium: 572.5 mg

• Fiber: 7 g

• Sugar: 8 g

Are there benefits to hydrogen water?

Photo by Alex Azabache

By: Mark Sisson

Hydrogen water is water that’s been infused with extra hydrogen gas to increase the antioxidant and anti-inflammatory potential, drawing on years of research by medical professionals who have been exploring the benefits of inhaled hydrogen for cardiac patients, people going into and coming out of surgery, and other medical applications. Hydrogen gas can nullify many of the reactive oxygen species responsible for oxidative stress, and pre- and peri-operative hydrogen inhalation does appear to help patients recover more quickly and avoid many of the side effects inherent to surgery. But that’s inhaled hydrogen gas in a medical setting. Does commercial hydrogen water have similar benefits?

I was actually surprised to find that the research is fairly compelling. Let’s dig in.

Hydrogen water improves physical performance

Both acute and long-term hydrogen water intake can improve your performance in the gym, on the bike, or on the field.

One study had cyclists either drink hydrogen water or placebo water prior to cycling. Those who drank hydrogen water had more endurance and reported less fatigue during training.

Hydrogen water has also been shown to reduce lactate, an objective measure of fatigue, when consumed 30 minutes before a workout. Lactate builds up with exhaustive exercise—the harder and longer you go, the more lactate you produce and the more tired you get. The researchers hypothesized that hydrogen water reduces lactate by increasing mitochondrial respiration and ATP production.

However, another study found that a 7-day course of hydrogen water only improved exercise performance in trained athletes. Non-athletes saw no benefit. To really see the benefits of hydrogen water for physical performance, you probably need to be doing serious training.

If you are doing serious training or competing and need to maintain performance despite fatigue, hydrogen water can help. One recent study found that drinking hydrogen water rescued the antioxidant capacity of athletes engaged in three unbroken days of intense physical training. Moreover, they experienced no performance decline.

Hydrogen water improves metabolic health

Metabolic syndrome is the most common illness in the country. Your average diabetic, hypertensive adult with low HDL levels and high triglycerides who’s due for a heart attack any moment? He’s got metabolic syndrome.

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Recipe of the Week - Air Fryer Chicken Thighs

These crispy Air Fryer Chicken Thighs have become a weeknight staple in my house. An easy recipe that you can whip up super fast!

INGREDIENTS

• 6 chicken thighs, with bone and skin

• 1 lemon

• 1 teaspoon kosher salt

• 1/4 teaspoon black pepper

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon sweet paprika

• 1/2 teaspoon dried herbs, such as herbs de provence or dried oregano

INSTRUCTIONS

• Season the chicken with the juice of 1/2 of the lemon, then season with remaining spices on both sides.

• Rub the seasoning well all over the chicken then transfer to the air fryer, skin side down.

• Air fry 400F 12 minutes on each side, until golden and crispy and cooked through in the center.

Nutrition Information

• Serving Size: 1 Thigh

• Calories: 213

• Carbohydrates: 1.5 g

• Protein: 16 g

• Fat: 15.5 g

• Saturated Fat: 4 g

• Sodium: 263 mg

What are the benefits of L-Carnitine?

Photo by Supplements On Demand

By: Mark Sisson

L-carnitine is a compound the human body produces in small amounts out of the amino acids lysine and methionine to facilitate the transfer of long chain fatty acids into mitochondria for energy production. But most of the carnitine we use comes from the animal products we eat, particularly red meat, and if you really want a large dose you’ll need to supplement. And that’s what most people are referring to when they talk about L-carnitine: the supplement.

As a supplement, L-carnitine offers a host of benefits across a wide variety of physiological systems:

• Weight loss

• Body recomposition

• Energy production

• Hormone optimization

• Endothelial function

• Heart health

• Liver health

• Antioxidant status and oxidative stress

• Cognitive function

Let’s explore these in more detail.

Fat loss

L-carnitine increases fat utilization at the mitochondrial level, thereby reducing fat stores and increasing fat loss. Could it all be so simple? Yes, it actually works. It’s not a wonder supplement. It’s not going to result in rapid fat loss and it’s no wonder weight loss drug. But it helps:

A meta-analysis of human studies found that L-carnitine supplementation has a modest effect on fat loss.1

Another meta-analysis found similar results.2

Body recomposition

Body recomposition means improving the tissue distribution of your body—reducing body fat and increasing lean mass, which includes muscle, bone, and connective tissue. Body recomposition is actually even more important than “weight loss,” since we all want to lose body fat and build muscle, not just “lose weight.” Turns out that L-carnitine helps immensely with this.

Dialysis patients who take L-carnitine retain more lean muscle mass while improving their ability to function in the world.3

Children with a muscle wasting disease had much lower levels of carnitine in their blood.4

Carnitine increases fat burning in overweight subjects while maintaining lean mass and blocking the protein catabolism that normally accompanies fat loss.5

In pancreatic cancer patients, those taking carnitine lived longer and gained weight, while those not taking L-carnitine died earlier and lost weight.6

In elderly patients with rapid muscle fatigue, L-carnitine helps lower fat mass, increase strength, and increase lean muscle mass.7

Recent guidelines even stress the role of carnitine in red meat’s ability to counter sarcopenia, or muscle wasting.8

Energy production

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Recipe of the Week - Soft and Chewy Pumpkin Snickerdoodles

A simple sugar cookie dough is rolled in sugar and pumpkin pie spice to make these soft and chewy Pumpkin Snickerdoodles. They require just 10 minutes of chill time and 5 minutes in the oven!

INGREDIENTS

• 1-3/4 cups King Arthur white whole wheat flour, or all purpose white

• 1/2 tsp baking soda

• 1/2 tsp cream of tartar

• 1 cup sugar

• 1/4 cup butter, softened

• 1 tbsp honey or agave

• 1 tsp vanilla

• 1 large egg

• 3 tbsp sugar*

• 1 tbsp pumpkin spice*

• cooking spray

INSTRUCTIONS

• Preheat oven to 375°F. Line two baking sheets with Silpat mats and spray with cooking spray.

• Combine flour, baking soda, and cream of tartar in a medium bowl, stirring with a whisk.

• Combine 1 cup of sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add the agave, vanilla and egg; beat well. Gradually add the flour mixture to the sugar mixture, beating just until combined. Cover and chill for 10 minutes.

• In a medium bowl, combine 3 tbsp sugar with pumpkin pie spice, stirring with a whisk to combine. With wet hands (you can keep a cup of water close), shape dough into 42 (1-inch) balls. Roll balls in sugar/pumpkin pie spice mixture.

• Place balls 2 inches apart onto baking sheets and slightly flatten with a fork.

• Bake 375°F for 5-7 minutes (cookies will be slightly soft). Cool on baking sheets for 2 minutes. Remove from pans; cool completely on wire racks. Enjoy!

Nutrition Information

• Serving Size: 1 Cookie

• Calories: 51

• Carbohydrates: 9.5g

• Protein: 1g

• Fat: 1g

• Saturated Fat: 0.5g

• Cholesterol: 7.5mg

• Sodium: 20mg

• Fiber: 1g

• Sugar: 6g

How Do I Manage Shift Work?

Photo by Monstera Production

By: Mark Sisson

Most people’s sleep issues can be solved by simply prioritizing sleep 

and making a few changes. Turn off the phone at night, pick a bedtime and stick to it, get more light during the day, eat dinner early (or not at all), stay physically active, don’t let the day’s anxieties and tasks build up and accumulate and weigh on your mind. Basic stuff. Not easy for everyone to follow, but it’s a standard roadmap you know will work if you follow it. 

What if your sleep issues are out of your control? What if you’re a night shift worker who has to stay awake when you’re supposed to sleep and sleep when you’re supposed to be awake? You can’t just switch jobs—you and your family need food, shelter, and money. There’s no easy way to say it: night shift work has no easy solution. 

We evolved with a circadian rhythm that hews to the day-night cycle, and staying up at night and maintaining cognitive alertness when we’re supposed to be sleeping has long term ramifications to our health and happiness. That’s just a fact.

Night shift work has been linked to a number of health issues:

• Heart disease

• Diabetes

• Asthma

• Breast cancer

• Obesity

It’s a tough situation, balancing the physiological demands of a diurnal mammal (you) with the demands of a job in direct opposition to the former. What can a shift worker do, save finding a new career path?

Read the rest of the article here:

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Recipe of the Week - Mini Pumpkin Chocolate Chip Muffins

Mini Pumpkin Chocolate Chip Muffins made lighter by swapping out butter for pumpkin puree – loaded with chocolate chips in every bite!

INGREDIENTS

• 1/2 cup white whole wheat flour, King Arthur

• 3/4 cups unbleached all purpose flour, King Arthur

• 3/4 cup monk fruit sweetener, or raw sugar

• 3/4 tsp baking soda

• 1 3/4 tsp pumpkin pie spice

• 1/4 tsp cinnamon

• 1/4 tsp salt

• 1 1/2 cups canned pumpkin puree, not pumpkin pie filling

• 2 tbsp virgin coconut oil, or canola

• 2 large egg whites

• 2 tsp vanilla extract

• baking spray

• 2/3 cup mini chocolate chips

INSTRUCTIONS

• Preheat the oven to 350°F. Line a mini muffin tin with paper liners and lightly spray liners with oil for easy removal.

• In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, cinnamon, and salt with a wire whisk. Set aside.

• In a large bowl mix pumpkin puree, oil, egg whites and vanilla; beat at medium speed until thick. Scrape down sides of the bowl.

• Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix. Fold in chocolate chips.

• Pour batter into prepared muffin tin and bake on the center rack for 22 to 24 minutes, or until a toothpick inserted in the center comes out clean.

• Let them cool at least 15 minutes before serving.

Nutrition Information

• Serving Size: 2 Mini Muffins

• Calories: 160

• Carbohydrates: 27 g

• Protein: 2 g

• Fat: 5 g

• Saturated Fat: 1 g

• Sodium: 118 mg

• Fiber: 2 g

• Sugar: 18 g