Recipe of the Week: Low-Carb Mashed Cauliflower

Mashed Cauliflower is essentially a creamy cauliflower puree that makes a delicious low-carb or keto alternative to mashed potatoes.

Ingredients

1 medium head cauliflower, cut up into florets

4 cloves crushed garlic

1/3 cup 1% buttermilk

salt and pepper to taste

1 tbsp salted butter, plus optional more for serving

Directions

Steam or boil cauliflower and garlic until soft.

Drain the cauliflower, then add buttermilk, butter, salt, pepper and purée with an immersion blender. (If you don't own a hand blender, you should consider getting one. It is one of my most used gadgets in my kitchen, you'll wonder how you ever lived without it!) A regular blender would work fine as well.

Nutrition

Servings: 3/4 Cup

Amount Per Serving

Calories: 62

Carbohydrates: 8.5g

Protein: 3.5g

Fat: 3g

Saturated Fat: 0.5g

Cholesterol: 6mg

Sodium: 67mg

Fiber: 4g

Sugar: 3g

Bones of Roman Britons Provide New Clues to Dietary Deprivation

Researchers at the University of Bradford have shown a link between the diet of Roman Britons and their mortality rates for the first time, overturning a previously-held belief about the quality of the Roman diet.

Using a new method of analysis, the researchers examined stable isotope data (the ratios of particular chemicals in human tissue) from the bone collagen of hundreds of Roman Britons, together with the individuals' age-of-death estimates and an established mortality model.

The data sample included over 650 individuals from various published archaeological sites throughout England.

The researchers - from institutions including the Museum of London, Durham University and the University of South Carolina - found that higher nitrogen isotope ratios in the bones were associated with a higher risk of mortality, while higher carbon isotope ratios were associated with a lower risk of mortality.

Romano-British urban archaeological populations are characterized by higher nitrogen isotope ratios, which have been thought previously to indicate a better, or high-status, diet. But taking carbon isotope ratios, as well as death rates, into account showed that the nitrogen could also be recording long-term nutritional stress, such as deprivation or starvation.

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Air Pollution Linked to Bipolar Disorder, Depression

Air pollution takes a massive toll on our health. The World Health Organization links it to deadly diseases like lung cancer and stroke, and new research
suggests that polluted regions see more cases of neurological disorders like depression and bipolar disorder.

In the United States, scientists found counties with the worst air quality, as indicated by the Environmental Protection Agency, had a 27 percent increase in bipolar disorder and 6 percent increase in depression, when compared to the national average.

Study author and University of Chicago geneticist Andrey Rzhetsky is careful to note that the study doesn't definitively prove air pollution
causes mental illness, but he says it shows where a person might be slightly more at risk.

Similar studies in London,
China, and South Korea have similarly found a link between polluted places and poor mental health.

Rzhetsky says their study shows that where U.S. counties are being polluted, neurological disorders are taking a toll.

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Recipe of the Week: Easy Lemon-Parsley Potato Foil Packets

Lemon-Parsley Potato Foil Packets can be grilled or baked in the oven! A delicious side dish, and the best part - easy cleanup!

Ingredients

16 ounces baby red or yukon gold potatoes, quartered

1 tablespoons olive oil

kosher salt, to taste

1/2 teaspoon garlic powder

black pepper, to taste

grated lemon zest of 1/2 lemon (1/2 teaspoon)

1/2 tablespoon finely chopped flat leaf parsley

1 piece Reynolds Wrap heavy duty foil, 18 x 18 inches

Directions

In a large bowl toss the potatoes with olive oil, garlic powder, 1/2 teaspoon salt and black pepper to taste, toss to evenly coat.

Transfer to a large sheet, 18 x 18 inches of heavy duty foil on a flat surface.

Place the ingredients in the center of the foil. Form a packet by bringing the short ends of the foil together and fold twice to seal leaving room for steam.

TO GRILL

Grill, covered over medium heat 30 minutes, shaking the bag every 10 minutes so the bottom of the potatoes don't burn. Open carefully and top with 1/8 teaspoon salt, lemon zest and parsley.

IN THE OVEN

Bake in a preheat 400F oven 35 to 40 minutes, shaking the halfway. Open carefully and top with 1/8 teaspoon salt, lemon zest and parsley.

Nutrition

Servings: 1/2 cup

Amount Per Servings

Calories: 113

Carbohydrates: 19g

Protein: 3g

Fat: 3.5g

Saturated Fat: 0.5g

Sodium: 0.5mg

Fiber: 2g

Sugar: 1g

Did You Know This About Jump Rope?

Jump roping just a few minutes a day strengthens your legs, glutes and calves. Jump roping burns more fat and calories than typical cardio. It also improves mood and heart and brain function.

Learn more about the benefits of jump rope from our Intense Fitness Trainers!

Plant Milks Worse for Environment Than Cow Milk: Fonterra

If you are drinking plant-based "milks" because you think they are better for the environment, think again says a Fonterra scientist.

Nielsen Scantrack data shows sales of alternative milks have taken off in the past two years, with 25 per cent of total market share of all milk categories. In 2017 Kiwis spent $52 million on them, but that has risen to $144m in the last 12 months, with almond milk the most popular, followed by soya.

The value of the alternative milk market is growing at 7.6 per cent a year, while cow milk value is flat. But milk substitutes such as soy, almond, oat and rice have double the greenhouse gas emissions of Fonterra's milk produced in New Zealand, when compared on the basis of their nutrient content.

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Recipe of the Week: Spicy Tuna Poke Bowl

Spicy Tuna Poke Bowls made with chunks of fresh tuna, avocado, cucumbers, spicy mayo, scallions cut on the bias served on a bed of steamed rice - YES please!!

Ingredients

FOR THE TUNA

1/2 pound sushi grade tuna, cut into 1/2-inch cubes1/4 cup sliced scallions2 tablespoons reduced sodium soy sauce or gluten-free tamari1 teaspoon sesame oil 1/2 teaspoon sriracha

FOR THE SPICY MAYO

2 tablespoons light mayonnaise2 teaspoons sriracha sauce

FOR THE BOWL

1 cup cooked short grain brown rice or sushi white rice1 cup cucumbers, (from 2 Persian) peeled and diced 1/2-inch cubes1/2 medium Hass avocado, (3 ounces) sliced 2 scallions, sliced for garnish 1 teaspoon black sesame seedsReduced sodium soy or gluten-free tamari, for serving (optional)sriracha, for serving (optional)

Directions

In a small bowl combine the mayonnaise and sriracha, thin with a little water to drizzle.

In a medium bowl, combine tuna with scallions, soy sauce, sesame oil and sriracha. Gently toss to combine and set aside while you prepare the bowls.In 2 bowls, layer 1/2 the rice, 1/2 the tuna, avocado, cucumber and scallions.

Drizzle with spicy mayo and sesame seeds and serve with extra soy sauce on the side, if desired.

Nutrition

Servings: 1 Bowl

Amount Per Servings

Calories: 397

Carbohydrates: 33.5g

Protein: 32.5g

Fat: 14.5g

Saturated Fat: 2g

Cholesterol: 48mg

Sodium: 864.5mg

Fiber: 6g

Sugar: 3g

Did You Know This About Abs?

Abdominal crunches alone won't cut it if you're trying to lose belly fat. Losing weight requires taking in fewer calories as well as burning more calories. One pound of belly fat equals about 3,500 calories. And not all of the fat "burned" by exercise will come from the belly. You can't have a six-pack abdominal region just by doing a lot of abdominal exercises.

Want to lose belly fat? Meet with one of our trainers today!

How Sleep Deprivation Hinders Memory

Researchers at Michigan State University conducted the largest experimentally controlled study on sleep deprivation to date, revealing just how detrimental operating without sleep can be in everything from bakers adding too much salt to cookies to surgeons botching surgeries.

While sleep deprivation research isn't new, the level at which distractions hinder sleep-deprived persons' memories and challenge them from successfully completing tasks was not clear until MSU's team quantified the impact.

"If you look at mistakes and accidents in surgery, public transportation and even operating nuclear power plants, lack of sleep is one of the primary reasons for human error," said Kimberly Fenn, associate professor of psychology and director of the MSU Sleep and Learning Lab. "There are many people in critical professions who are sleep-deprived. Research has found that nearly one-quarter of the people with procedure-heavy jobs have fallen asleep on the job."

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Recipe of the Week: Homemade Kansas City Style BBQ Sauce

Sweet and spicy Kansas City style BBQ sauce made with tomato sauce, honey, molasses, vinegar and spices.

Ingredients

1/3 cups tomato sauce

1/3 cup tomato paste

1/3 cup honey

1/2 cup plus 3 tbsp red wine vinegar

1/4 cup molasses, unsulfured

2 tsp all natural hickory liquid smoke, Colgin

1/2 tsp cayenne pepper

1/2 tsp salt

1/2 tsp coarsely ground black pepper

1/2 tsp paprika

1/4 tsp garlic powder

1/4 tsp onion powder

1/8 tsp ground cinnamon

1/8 tsp chili powder

Directions

In a large saucepan combine all the ingredients and simmer over low heat for 25 minutes stirring occasionally.

Let it cool and store in the refrigerator until ready to use.
For using on grilled meat, brush onto chicken, pork or beef the last 10 minutes of cooking.

Nutrition

Servings: Makes 2 cups and can be refrigerated for 2 weeks. Serving size: 2 tbsp

Amount Per Servings

Calories: 65

Carbohydrates: 17g

Protein: 0.5g

Sodium: 362mg

Fiber: 0.5g

Sugar: 10g