Even Infants at Low Risk of Peanut Allergy Should Eat Peanut Early

Children who do not consume peanut during their first year of life are more likely to be allergic to peanut at age three, according to new findings from the CHILD Cohort Study. Using data from over 2,600 Canadian children, researchers have found that infants who did not consume peanut in their first 12 months of life were more than four times as likely to have a clinical allergy to peanut by age three compared to infants who consumed peanut before their first birthday. The research was published in the Journal of Allergy and Clinical Immunology: In Practice. “Some of the best-known studies looking at timing of peanut introduction have focused on children who were at the highest risk of developing peanut allergy. Our findings are significant because the CHILD Cohort Study children are from the general population and most are not at high risk of peanut allergy,” said lead researcher Dr. Elinor Simons, an assistant professor in the Department of Pediatrics and Child Health at the University of Manitoba and a clinician-scientist at the Children’s Hospital Research Institute of Manitoba (CHRIM). “ Even when we excluded high-risk children, early peanut introduction was associated with lower risk of peanut allergy by age three. This means that low-risk children may also benefit from early introduction of peanut.” Click here for the rest of the article.

Recipe of the Week - Open Faced Turkey Melts

Open-Faced Turkey Melts make a quick and easy way to use up your Thanksgiving turkey leftovers!

Ingredients

8 ounces chopped cooked turkey breast

1/4 cup celery, sliced

3 tablespoons Hellman's Light mayonnaise

2 tablespoons dried cranberries

1 tablespoon red onion, chopped

4 slices thin sliced multi-grain bread, lightly toasted (Dave's Killer Bread 21 Whole Grains and Seeds Thin-Sliced) or gluten-free bread

4 ounces light Havarti cheese, sliced

Reynolds Wrap non-stick foil

Directions

Heat broiler over high, with rack in the second position about 6 inches from the flame. Line a half-sheet pan with Reynolds non-stick foil.

In a medium bowl combine the turkey with celery, mayonnaise, cranberries and red onion, and stir until combined.

Arrange the toasted bread on a baking sheet and divide the turkey salad evenly among slices, then top each with 1 ounce of cheese.

Broil about 6 inches from the flame until the cheese is golden and bubbling, about 2 to 3 minutes, keeping a close eye on it to avoid burning.

Nutrition

Servings: 1 Open Faced Sandwich

Amount Per Serving

Calories: 263

Carbohydrates: 16.5g

Protein: 28g

Fat: 10g, Saturated Fat: 2.5g

Cholesterol: 65mg

Sodium: 477.5mg

Fiber: 3.5g

Sugar: 6g

Research of the Week: How Much Exercise It Takes to Burn Off Thanksgiving Dinner

It happens each year: The dishes you've been craving all season long are finally passed around the table, and before you know it your plate is piled up to your head with turkey, stuffing, green bean casserole, mashed potatoes - all smothered with a heaping portion of gravy. It's a masterpiece, yes. But it's also a single meal that can total anywhere from 2,500 to 4,500 calories (nearly twice the calories recommended daily). While there's no need to skip your favorite feast in the name of fitness, we recommend taking a peek at this infographic, which puts those cals into perspective. It's not all bad news, though. That Thanksgiving
Day Turkey Trot will earn you a delicious slice of Mom's apple pie. But you just might think twice about the gravy: A quarter-cup will cost you 50 burpees! Find out how much you have to work for each Turkey Day dish here.
Click here for the rest of the article

Recipe of the Week: Herb and Salt-Rubbed Dry Brined Turkey

This Herb and Salt-Rubbed Dry Brined Turkey comes out so moist and flavorful, with crispy golden skin and juicy tender meat.

Ingredients

2 tablespoon chopped fresh thyme

2 tablespoon chopped fresh sage

1 tablespoon chopped fresh rosemary

1 tablespoon dried marjoram

1/2 tablespoon dried oregano

1 tablespoon extra-virgin olive oil

One thawed or fresh 16-lb turkey, preferably fresh (not kosher or self-basting) if frozen, thaw before

1/4 cup Diamond Crystal, use less with Mortons

Directions

• (4) Four days before you plan to roast the turkey, mix the herbs and oil in a small bowl. Loosen the skin around the shoulders of the bird and around the cavity. Carefully slide your hands underneath the skin to loosen it from the breast, thighs, and drumsticks.

• Rub the herb mixture on the meat, under the skin. Pat the skin back into place.

• Rub the salt inside the cavity and on the skin. Tuck the wing tips behind the neck and tie the legs together with kitchen string. Put the turkey in a large food-safe plastic bag (such as a turkey-size roasting bag) and tie. Put the bag inside a second bag and tie.

• Day 1 to 3: Refrigerate the turkey, turning it over every day, for 3 days.

• Day 4: Remove the turkey from the bags and pat dry. Transfer to a large roasting pan and refrigerate, unwrapped, to let the turkey air-dry overnight (for the fourth day).

Roast the turkey (Day 5):
Remove the turkey from the refrigerator and let it temper on the counter for about 3 hours. Place turkey breast side up on a flat rack in a shallow roasting pan 2 to 2½ inches deep.

Convection Roast Mode:
Position a rack in the bottom third of the oven and preheat the oven to 350°F in convection roast setting. If using a probe, insert the thermometer in the thickest part of the thigh not touching the bone and set the temp to 170F. Roast until the temp registers 170°F in the thickest part of a thigh, about 1 1/2 to 2 hours, or longer depending on the size of the turkey. Let the turkey rest for 30 minutes before carving to allow the juices to settle.

Conventional Oven:
Position a rack in the bottom third of the oven and preheat the oven to 425°F. Roast the turkey for 1 hour, then reduce the heat to 325°F.
Continue to roast until an instant-read thermometer registers 170°F in the thickest part of a thigh, about 1 3/4 to 2 hours. Let the turkey rest for 30 minutes before carving to allow the juices to settle.

Nutrition

Servings: 6oz no skin

Amount Per Serving

Calories: 225

Protein: 45.5g

Fat: 3.5g

Saturated Fat: 1g

Cholesterol: 121mg

Sodium: 896.5mg

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.

Click here for the rest of the article

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.

Click here for the rest of the article

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