Essential Science: Secret to Living Longer is more "rest"

The research stems from Harvard Medical School (Blavatnik Institute). Here scientists have gathered new evidence which demonstrates that the key to living longer is to get a good amount of sleep.The research focus is with epigenetics. Scientists mapped changes in gene expression in people who died between 60 and 100 years old. The purpose was to understand how changes in gene expression correlated to longevity. Epigenetics is about the study of heritable phenotype changes that do not involve alterations in the DNA sequence. This includes the effects on cellular and physiological phenotypic traits arising from external or environmental factors. The data analysis revealed a pattern. In terms of longevity, people who died over the age of 85 showed suppressed neural excitement (a term for the constant flicker of electrical currents and transmissions in the brain). In contrast, those who passed away at a younger age showed higher levels of neural excitement.

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Recipe of the Week - Mashed Sweet Potatoes Brulee

Mashed sweet potatoes with a hint of cinnamon and nutmeg, topped with a caramelized brown sugar crust. Sweet potatoes are a must for Thanksgiving and this dish will be a hit on your Holiday table.

Ingredients

5 1/2 lbs sweet potatoes, peeled and boiled until soft (6 cups cooked)

3/4 cup 1% milk

3 tbsp whipped butter, softened

1/2 tsp kosher salt

1/4 tsp ground cinnamon1/8 teaspoon ground nutmeg

1/2 cup unpacked light brown sugar

Directions

When the potatoes are cooked and soft, combine them with milk, butter, salt, cinnamon and nutmeg in a large bowl and mash or puree until smooth.

Spoon into a 9 x 9 or 11 x 7-inch baking dish. Bake covered until heated through, about 20 minutes. If making ahead, and baking from the refrigerator, add more time as needed until the center is hot.

Preheat the broiler.Sprinkle 1/2 cup brown sugar evenly over top.

Broil about 6 inches from the flame until the sugar melts and becomes caramelized, careful not to burn. About 2 to 3 minutes.

Let it stand until the melted sugar hardens (about 5 minutes).

Nutrition

Servings: 1/2 Cup

Amount Per Serving

Calories: 100

Carbohydrates: 21.5g

Protein: 1.5g

Fat: 2g

Saturated Fat: 1g

Cholesterol: 5mg

Sodium: 72mg

Fiber: 1.5g

Sugar: 8g

Parents Play Different Roles In Our Health As Adults: Mothers Support Us, While Fathers Are Often "Cautionary Tales"

Whether we like it or not, our parents play a big part in who we become as adults. From our taste in music to our social values, their imprint often stays with us, good or bad, well past childhood.

Now new research
suggests that we still rely on them well into mid-life - at least when it comes to our health, that is. Alexandra Kissling and Corinne Reczek, a team from the Ohio State University, found that while we look to our mothers in much the same way we do when we're children - asking them for advice and hoping they'll be there to help us through periods of bad health, for instance - fathers act more like "cautionary tales", examples of what not to do.

To explore this phenomenon, the team conducted 90 qualitative interviews with midlife adult children: 45 gay, lesbian and straight couples aged between 40 and 60 years old. As they interviewed the couples, the researchers examined the influence of both the participants' parents and their in-laws.

Each participant, interviewed separately from their spouse, was asked open-ended questions about their their health and their relationship with their family, such as "tell me about your relationship with your parents and your spouse's parents". More specific and targeted questions were also introduced, including "how do your parents support you during hard times" and "do your in-laws talk to you about their health?".

Unsurprisingly, many participants explained that family provided support throughout illness or injury - helping out after surgery, for example, or providing material support through the diagnosis and treatment of cancer. This provided a boost to well-being for both children and their partners, with the extra support often allowing partners to continue going to work and managing the household alongside caring for their spouse.

Click here for the rest of the article

Recipe of the Week - Baked Leftover Turkey Croquettes

Not sure what to do with all your leftover turkey? Turkey Croquettes are a perfect way to use your leftover turkey!

Baked Leftover Turkey Croquettes

Ingredients

12 oz cooked turkey breast, chopped fine (a food processor or chopper is great for this)

3 medium potatoes, peeled, cooked and mashed

3/4 cup chicken broth

2 teaspoons olive oil

3 cloves garlic

1 medium onion, chopped

1/2 cup parsley, chopped

salt and fresh pepper

1/2 cup seasoned whole wheat bread crumbs

1 egg, whisked

olive oil spray

leftover turkey gravy for serving, optional

Directions

In a large bowl, mash potatoes with 1/4 cup broth, salt and pepper. Set aside.

Saute garlic, and onions in oil over low heat. Add parsley, salt and pepper and cook until soft, about 2-3 minutes.

Add turkey, and remaining broth, mix well and shut heat off.Add turkey to mashed potatoes and using your clean hands mix well. Taste for salt and adjust if needed.

Preheat oven to 450°F.

Measure 1/4 cup of mixture then form into croquettes. Place on waxed paper. Repeat with remaining mixture.

Dip each croquette in egg mixture, then breadcrumbs and place on a parchment lined cookie sheet for easy cleanup. Spray generously with olive oil (about 1 tbsp worth). Bake in the oven about 15 minutes, or until golden.

Optional, serve with leftover turkey gravy.

Nutrition

Servings: 3

Amount Per Serving

Calories: 217

Carbohydrates: 26.9g

Protein: 13.8g

Fat: 6.2g

Saturated Fat: 1g

Cholesterol: 60.5mg

Sodium: 713.5mg

Fiber: 2.7g

Sugar: 2g

The Definitive Guide to Inflammation

Inflammation gets a bad rap in the alternative health world: "Inflammation causes heart disease, cancer, and autoimmune disease! It's at the root of depression." These are all true-to some extent.

Name a disease, and inflammation is involved.

Crohn's disease is inflammatory.

Major depression is inflammatory.

Heart disease is inflammatory. autoimmune diseases, which involve an inflammatory response directed at your own tissues, are inflammatory.

Arthritis is inflammatory.

Even obesity is inflammatory, with fat cells literally secreting inflammatory cytokines.

Yes, but the story is more complicated than that. Inflammation, after all, is a natural process developed through millions of years of evolution. It can't be wholly negative. Just like our bodies didn't evolve to manufacture cholesterol to give us heart disease, inflammation isn't there to give us degenerative diseases.

So, Why Does Inflammation Happen?

Click here for the rest of the article

Recipe of the Week - Pumpkin Cream Cheese Muffins

Pumpkin Cream Cheese Muffins are moist, delicious and perfectly spiced! A delicious fall breakfast made with canned pumpkin, pumpkin spice and a cream cheese swirl topping.

Pumpkin Cream Cheese Muffins

Ingredients

1/2 cup white whole wheat flour

3/4 cups unbleached all purpose flour

3/4 cup raw sugar

1 teaspoon baking soda

2 teaspoons pumpkin pie spice

1/4 teaspoon nutmeg

1/4 teaspoon cinnamon

1/4 teaspoon salt

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

2 tbsp coconut oil

1 large egg

1 1/2 tsp vanilla extract

baking spray

CREAM CHEESE TOPPING (makes 3/4 cup)

5 oz 1/3 less fat cream cheese

2 tablespoons raw sugar

1 large egg yolk

1 teaspoon vanilla extract

Directions

Preheat oven to 350F. Line a 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, nutmeg, cinnamon, and salt with a wire whisk. Set aside.

In a large bowl mix pumpkin puree, oil, egg 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.

In a large bowl, beat the cream cheese until smooth. Slowly beat in the sugar, egg yolk and vanilla extract until combined.

Pour batter into prepared muffin tin. Drop about 1 tablespoon of the cream cheese to the tops of each muffin. Using a toothpick gently swirl the frosting from the edge to the center into the batter.

Bake on the center rack for 24 to 26 minutes, or until a toothpick inserted in the center comes out clean.

Let them cool before serving.

Nutrition

Servings: 1 Muffin

Amount Per Serving

Calories: 170

Carbohydrates: 25g

Protein: 3.5g

Fat: 6g

Saturated Fat: 4g

Cholesterol: 34mg

Sodium: 160mg

Fiber: 2g

Sugar: 16g

Fat collects in lungs of overweight people, raising asthma risk

Excess weight is hard on the heart, but new research shows it may also harm your lungs.

The study found that higher amounts of fat collect in the airways of overweight and obese people, which may help explain why they're more likely to have wheezing and asthma.

In the study, the investigators analyzed lung samples donated by 52 people for research after their death. Of those, 16 died of asthma, 21 had asthma but died of other causes, and 15 had no asthma.

The findings showed, for the first time, that fatty tissue accumulates in the walls of airways and that the amount of fat in airways increases with body mass index (an estimate of body fat based on weight and height).

The researchers also found that higher levels of fat change the normal structure of airways, resulting in lung inflammation, according to the report published Oct. 17 in the European Respiratory Journal.

"Being overweight or obese has already been linked to having asthma or having worse asthma symptoms. Researchers have suggested that the link might be explained by the direct pressure of excess weight on the lungs or by a general increase in inflammation created by excess weight," explained study co-author Peter Noble. He's an associate professor at the University of Western Australia in Perth.

"This study suggests that another mechanism is also at play. We've found that excess fat accumulates in the airway walls where it takes up space and seems to increase inflammation within the lungs," Noble said in a journal news release.

Click here for the rest of the article

Recipe of the Week - Makeover Banana Nut Bread

This super moist, banana nut bread recipe is insanely delicious and healthier than most because it uses less butter, oil and sugar than most recipes.

Makeover Banana Nut Bread

Ingredients

7 ripe medium bananas, 22 oz (2 2/3 cup) mashed chunky with fork

1/2 cup 4 oz unsweetened apple sauce

2-1/2 cups 13.5 ounces unbleached all purpose flour

1-1/2 tsp baking soda

1/2 tsp salt

4 tbsp butter, 2 oz, softened

1 cup (6 1/2 oz) light brown sugar

4 large egg whites

1 tsp vanilla extract

3 oz 3/4 cup chopped walnuts

baking spray

Directions

Preheat oven to 350°F. Grease two 8x5 inch loaf pans with baking spray.

In a medium bowl, combine flour, baking soda and salt with a wire whisk. Set aside.

In a large bowl cream butter and sugar with an electric mixer. Add egg whites, apple sauce and vanilla, and beat at medium speed until thick. Scrape down sides of the bowl.

Add 1/3 of the flour mixture and blend at low speed until combined, add another 1/3 of the flour and blend at low speed, add remaining 1/3 of flour mixture and the bananas and blend at low speed until combined. Do not over mix. Fold in the walnuts.

Pour batter into loaf pans and bake on the center rack for 50 to 52 minutes, or until a toothpick inserted in the center comes out clean.

Let the pan cool at least 20 minutes, bread should be room temperature before slicing.

Nutrition

Servings: 1 Slice

Amount Per Serving

Calories: 104

Carbohydrates: 19.5g

Protein: 1.5g

Fat: 4g

Saturated Fat: 1.5g

Cholesterol: 5mg

Sodium: 100mg

Fiber: 1g

Sugar: 10.5g

Does Coffee Break an Intermittent Fast?

"Does coffee break a fast?"

Let's answer.

To begin with, I'll make the case that you shouldn't worry too much about this stuff. That you're even willing and able to go without a meal or snack for 12-24 hours places you in rarefied company. That's 95th percentile stuff. You're ahead of the game simply by being open to the idea of not eating every hour. Take heart in that. Some coffee with cream midway through doesn't take away from what you're accomplishing.

But I know you guys, and I know you love the minutiae. I know it because I love it, too. It's fun, even if it gets us into trouble sometimes. So let's dig right in.

First, does black coffee break a fast?

Put another way.. Does coffee interfere with the benefits we're seeking from a fast? Depends on the benefits you're seeking (and what you put in the coffee).

Let's look at some of the most common benefits first and if/how coffee affects them.

Common Benefits of Fasting: Does Coffee Help/Hinder?

Ketosis

Fasting is a quick and easy (or simple) way to get into ketosis. You have little choice in the matter. Since you're not eating anything, and your body requires energy, you break down body fat for energy. And because you've only got fat "coming in," you'll quickly start generating ketone bodies. If coffee stops ketosis, it's probably breaking the fast.

A recent study found that taking caffeine acutely upregulates ketosis in humans.

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Recipe of the Week - Spaghetti with Butternut Squash Parmesan Sauce

Something magical happens to pasta when you combine spaghetti with a creamy butternut sauce made with leeks, sage, garlic and Parmigiano Reggiano. You'll swear this is full of cream and butter, but it's not!

Ingredients

1 lb butternut squash, peeled and diced

1 tbsp light butter

8 oz spaghetti of your choice, use brown rice pasta for gluten-free

1 cup large leek (white part only)

2 cloves garlic, minced

1/4 cup fresh shaved parmesan cheese

4 sage leaves, sliced thick kosher salt and freshly ground black pepper, to taste

Directions

Bring a large pot of salted water to a boil.

Add butternut squash and cook until soft.

Remove squash with a slotted spoon and place in a blender, blend until smooth.

Add pasta to the boiling water and cook according to package directions for al dente, reserving 1 cup of the pasta water before draining.

Meanwhile, in a large deep non-stick skillet, melt the butter, sauté the leeks and garlic over medium-low heat until soft and golden, about 5 - 6 minutes.

Add pureed butternut squash, season with with salt and fresh cracked pepper and add a little of the reserved pasta water to thin out to your liking.

Stir in parmesan cheese and sage and mix in pasta until well coated.Serve with additional parmesan cheese on the side.

Nutrition

Servings: 1/4 the recipe

Amount Per Serving
Calories: 266

Carbohydrates: 56g

Protein: 9.5g

Fat: 3.5g

Cholesterol: 5mg

Sodium: 97mg

Fiber: 9g

Sugar: 2g

Recipe of the Week: Spaghetti Carbonara

Spaghetti Carbonara is an Italian pasta dish with creamy egg, diced bacon, grated cheese, and copious amounts of black pepper-a Roman dish reminiscent of an American breakfast.

Ingredients

10 ounces dried Delallo spachetti, or gluten-free spaghetti

6 slices center cut bacon, cut into 1/2-inch dices

3/4 cup low-sodium chicken broth

1 1/2 cups baby arugula or frisée lettuce , chopped

3 tbsp Italian parsley, chopped

kosher salt and ground black pepper

1/4 cup grated Parmigiano Reggiano cheese

3 tablespoons grated Pecorino Romano, preferably Locatelli

4 extra large eggs

POACHING LIQUID:

4 cups cold water

6 tbsp white vinegar

1/4 tsp kosher salt

Directions

Bring a large pot of generously salted water to a boil.In a deep skillet or medium pot, egg-poaching liquid to a boil over high heat, then leave on low heat.

Heat a large (12-inch) skillet over medium-high heat, cook bacon until fat renders and meat is slightly crisp, about 10 minutes. Set aside with a slotted spoon and transfer to a plate, leaving the fat in the skillet.

At the same time, add the pasta to the salted water, and add the broth to the bacon fat and simmer the broth to reduce by 1/3, about 8 to 10 minutes.

Cook the pasta until al dente, under-cooking by 2 minutes, about 8 to 10 minutes. Drain pasta but do not rinse.To the broth add the arugula, parsley and 1/4 teaspoon salt and black pepper.

Add drained pasta, raise heat to high, and toss to coat with sauce.

Finish cooking the pasta in the broth for 2 minutes, then remove from heat, stir in cheese, and toss. The spaghetti will soak up any liquid.

Working one at a time, carefully crack each egg into a small bowl and very gently slide into barely boiling poaching liquid. Cook until whites set but yolks are still runny, about 2 to 3 minutes. Using a slotted spoon, lift each egg out of the water.

Evenly divide pasta between 4 warm bowls. Place each egg atop each bowl of pasta. Top generously with black pepper.

Serve immediately, mixing up the pasta to spread the egg and yolk throughout the bowl.

Nutrition

Servings: 1 Cup Pasta, 1 Egg

Amount Per Serving

Calories: 422

Carbohydrates: 52g

Protein: 23g

Fat: 12g

Saturated Fat: 5g

Cholesterol: 227mg

Sodium: 546mg

Fiber 3g

Sugar 3g

Did You Know This About Soda?

A can of soda contains 10 teaspoons of sugar

On the average, your favorite can of non-sugar-free or non-diet soda contains a staggering 38 to 40 grams of sugar. And why is excessive sugar bad for you? Because it contains empty calories that may increase the risk of obesity, diabetes and heart disease. An occasional soda here and there may not be so bad, but when it becomes a habit, coupled with lack of physical activity, problems may arise.

Research of the Week: Why Hard Training Makes You More Impulsive

In her exploration of the epidemic of overtraining syndrome among ultrarunners a few years ago, Outside contributor Meaghen Brown told the story of Mike Wolfe, a North Face pro from Montana whose career had ground to a halt in the face of a debilitating but unexplained set of symptoms. Over the years, scientists have kicked around numerous possible theories about overtraining: unbalanced hormones, an immune system gone haywire, energy deficits, stress overload, and so on. But Wolfe was ready to consider a simpler possibility: "[A]t some point," he mused, "the mind quits before the body and just says, 'Enough.'"

There are some intriguing echoes of that idea in a recent study, published by French researchers in Biology Letters-but, far from closing the book on overtraining, the results raise as many questions about the nature of extreme fatigue as they answer. The most telling conclusion is that the distinction between mental and physical fatigue, at least when it comes to prolonged tests of endurance, is thin to the point of vanishing.

The study involved 37 serious triathletes, half of whom increased their training load by 40 percent for a three-week period in order to induce a mild and reversible form of overtraining (what sports scientists call "overreaching"). At the end of this period, they completed a series of cognitive and decision-making tasks in a brain scanner, answering questions like "Would you prefer $10 now or $50 in six months?" The eye-catching result is that the overtrained triathletes became more likely to choose immediate rewards over delayed (and superior) gratification compared to the control group. This is the finding that led to headlines like CNN's "Too much exercise could lead to bad decisions on what you eat and buy"-which is, to put it mildly, a bit of an extrapolation.

Click here for the rest of the article

Recipe of the Week: Parmesan Crusted Roasted Delicata Squash

Roasted Delicata squash topped with a Parmesan-herb crust, I like to leave it in the oven until the edges are crisp, golden and delicious! Acorn squash can be used in place of Delicata.

Ingredients

cooking spray

1 delicata squash, about 14 oz, washed and dried

1 tablespoon olive oil

1 garlic clove, crushed

1/4 teaspoon kosher saltblack pepper, to taste

1/4 cup fresh grated parmesan

2 tablespoons finely chopped parsley

1 teaspoon finely chopped fresh thyme

1/2 teaspoon lemon zest

Directions

Preheat oven to 425°F. Line a large baking sheet with parchment, lightly spray with oil.

Slice the squash in half lengthwise and scoop out the seeds with a spoon. Slice the seeded halves into 1/4-inch thick slices (half circles) and place them in a large bowl.

In a small bowl combine the parmesan, parsley, thyme and lemon zest.

Drizzle the olive oil, garlic, salt and black pepper over the squash slices, tossing toss well to coat.

Lay flat on the prepared baking sheets, pour the parmesan mixture over the squash.

Bake in the center of the oven until soft and golden brown on the edges, about 25 minutes.

Nutrition

Servings: 1/2 Squash

Amount Per Serving

Calories: 232

Carbohydrates: 30.5g

Protein: 7.5g

Fat: 11g

Saturated Fat: 3.5g

Cholesterol: 10mg

Sodium: 383mg

Fiber: 9g

Sugar: 0.1g

This is at Risk if You Don't Exercise...

People who don't regularly exercise may lose up to 80% of their muscle strength by age 65.
Don't be a statistic! Get moving and stay moving now!

Top 10 Reasons You're Not Getting the Results You Want in the Gym

By: Mark Sisson

Are you struggling to see results at the gym? Has your strength training hit a dead end? Maybe you've noticed that lifting heavy things doesn't automatically build muscle. It doesn't automatically get results.

There's nothing worse than putting in the work but seeing no benefits. Carving time out of a busy schedule to lift heavy things is already a Herculean effort. That time needs to be productive. So, if you're struggling to get results, here are the ten most likely reasons.

1) You're Not Fully Motivated (Yet)

Building a lean muscular physique takes considerable work. There's nothing quick or easy about it. To maintain your motivation, it helps to remember the benefits.

Not only is it fantastic for your health, and a great longevity strategy, but it's arguably the best form of exercise to lose fat.
A lean, muscular physique is useful, visually appealing, and built for adventure. Whether you're climbing trees with your kids, portaging a boat or carrying someone away from danger, muscles help get jobs done.

Strength training checks all the boxes, and it's hard to imagine a better use of your time at the gym. But it's not always easy to make consistent progress. If you're struggling to get results, your training may lack progressive overload.

Want to know reasons 2-9? Click here for the rest of the article

Don't Procrastinate This Any Longer…

Did you know?…

More than 30% of children ages 6 to 11 are overweight, and over 15% are obese!

Help to fight childhood obesity by working hard on feeding your children healthy and balanced meals as well as the children in you family. It is never too late to start and it is definitely never too late to change.

Recipe of the Week: Vegetarian Eggplant and Tomato Sauce

This simple Eggplant and Tomato Sauce is delicious, made with diced eggplant stewed in tomatoes and garlic. I love it served over pasta but it's also great as a side dish on it's own.

Ingredients

1 medium eggplant, cut in 1/2-inch cubes

4 cloves garlic, smashed and chopped

2 tbsp extra virgin olive oil

28 oz can plum tomatoes including juice, I like Tuttorosso

salt and fresh ground pepper

chopped basil or parsley, for garnish

Directions

Heat oil over medium-high heat in a large deep skillet, when hot saute the garlic in olive oil.

Add eggplant and cook about 3 minutes, until it begins to soften.

Coarsely chop tomatoes and add them to the skillet along with the juices.

Season with salt and pepper and simmer, uncovered about 15-20 minutes.

Add fresh chopped herbs and serve over your favorite pasta.

Nutrition

Servings: 3/4 Cup

Amount Per Serving

Calories: 127

Carbohydrates: 16g

Protein: 3g

Fat: 7g

Fiber: 5g

Sugar: 5g

Research of the Week: 7 Longevity Biomarkers to Track

By: Mark Sisson

Last year, I wrote about 10 of the most interesting predictors of longevity. Many of them were subjective, but, as we all know, the objective physiological processes that occur in the human body also predict how long we live. Luckily, we can measure most of them. Some are standard at doctor's checkups. Some require more involved (and expensive) testing. Some you can complete yourself at home with simple household objects.

But if you care at all about how well you're doing in the longevity game, it's worth paying attention to some of them.

Triglyceride: HDL Ratio

Also known as the atherogenic index of plasma, a high triglyceride: HDL ratio is one of the best indicators of one's risk for heart disease. It has the added benefit of also predicting lipoprotein particle size and insulin resistance.
These all impact a person's longevity. It's difficult to live long when you're getting heart attacks and your insulin skyrockets if you even glance at a potato.

Sure enough, in elderly women, the T:HDL ratio predicts all-cause mortality. (not just cardiovascular mortality).

A ratio of 2 or under is good. Anything above should be addressed before it worsens, and anything above 4 means trouble.

Sex Hormone Status

Our bodies use them to build tissue, build babies, and lead robust meaningful lives. Evolution is mostly concerned with propagation of the species-with reproduction. Some waning is unavoidable with the passage of time, but we shouldn't accept levels that lower health quality and increase mortality.

In older men, low testosterone is a risk factor for early mortality. Add to that all the other examples of benefits I described in the TRT post. It's not just testosterone, and not just in men. Fractures are terrible for longevity, often reducing both quality and quantity of life in the elderly. In both older men and women, low T and low estrogen levels are risk factors for fractures. Sex hormones regulate the body's response to injuries and burns. The older you get, the deadlier injuries get. A 20-year-old slips and falls and maybe gets a little bruise. If an 80-year-old slips and falls, they might break a hip.

Click here for the rest of the article

Exercise Combats Health Conditions and Diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight, being active boosts high-density lipoprotein (HDL), or "good," cholesterol and decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, a number of types of cancer, arthritis and falls.

Meet with our Intense Fitness Trainers about how your fitness routine can benefit your long-term health!