Ask a Health Coach: How to Stop the Cycle of Overdoing It

By: Erin Power

Hi folks, in this edition of Ask a Health Coach, Erin helps out her fellow over-doers with strategies for managing the hustle mentality, overthinking calories, and enjoying the holidays guilt free.

Cassie asked:

"I always burn the candle at both ends making sure everyone is happy this time of year, but I can already tell I'm burning myself out. How do I get through the holidays without needing a vacation afterward?

Overdoing it is kind of my specialty. At least it has been in the past, so I totally get where you're coming from. If you're like me, you have a long history of being highly productive - and wearing a huge badge of honor about it. The more hustle, the better. The less rest, the better. Even to the point of total burn out.

You might also be a bit of a people pleaser, which, by definition, suggests that you've got a deep emotional need to please others at the expense of your own needs. For many of my clients, the eagerness to please ties into their self-worth and the need for approval and external validation. And it always gets put to the test around the holidays. By ensuring that everyone's dietary preferences are met at dinner or getting the decorations "just right," they feel more worthy, likeable, and accepted.

Keep in mind that people pleasing isn't the same as being a good host.

To others, it probably just looks like you're being really gracious and accommodating - and I have no doubt in my mind that you are. But being helpful at the expense of your own health and happiness isn't a good trade off if you ask me

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Recipe of the Week - Lentil Soup with Butternut and Kale

Lentil Soup with Butternut and Kale is comforting and nutrient-dense, thanks to the butternut squash, lentils, kale, and leeks.
Ingredients

• 1/2 tablespoon olive oil1 large onion, diced

• 1 medium carrot, diced

• 2 leeks, white part only, cleaned and chopped

• 1 celery stalk, diced

• 2 tablespoons tomato paste

• 6 cups vegetable broth

• 1 pound peeled and diced butternut, 1/2-inch dice

• 2 ounces lentils

• 1bay leaf

• 1/2 teaspoon kosher salt

• black pepper

• 3cups packed chopped kale, stems removed

Directions

• Heat a heavy pot or Dutch oven over medium heat.

• When hot, add oil, then add onion, carrots, leeks and celery, reduce heat and cook about 4 to 5 minutes, stirring.

• Add the tomato paste and cook 2 minutes, stirring.

• Add the broth and lentils and bring to a boil.

• Reduce the heat, cover and simmer until halfway cooked, 20 minutes.

• Add the butternut and cook until tender, about 15 minutes more. Discard the bay leaves, season with salt and pepper, to taste.

• Add the kale and cook 7 minutes longer until the kale is tender.

Nutrition Information

• Serving Size: 1 1/3 Cups

Nutrition Facts:

• Calories: 122

• Carbohydrates: 25g

• Protein: 4g

• Fat: 1.5g

• Saturated Fat: 0.5g

• Sodium: 309.5mg

• Fiber: 7g

• Sugar: 8g

Holiday Meal Script: When and How to Explain Your Food Choices

By: Lindsay Taylor

Holiday get-togethers can be dicey, even uncomfortable, for those of us who eat a "weird" diet. Everyone has an opinion or a biting remark. As tempting as might be, you can't just holler, "I'm not weird, YOU'RE weird. I'M eating a SPECIES-APPROPRIATE DIET!" in Aunt Martha's face when she tries once again to put a biscuit on your plate.

You have to say something though, right? Or do you? When do you have to explain your food choices?

I'm tempted to say: Never. End of post.

By and large, your diet is nobody else's business. But communication is vital in relationships, and here's where it gets tricky. On the one hand, you don't owe anyone an explanation, and it's disrespectful on their part if they expect you to justify or defend your choices. Often, though, people are just concerned, confused, or simply curious. You don't owe these folks an explanation, but in the spirit of open communication, you might choose to offer them one.

General tips for keeping the peace:Keep it personal. You won't get as much pushback if you focus on how your diet makes you feel. Don't launch into a lecture about phytates or how soda is ruining our country's health. Nobody's looking for a lesson on leaky gut and inflammation during dinner.Don't overexplain yourself or get defensive. Keep it short and sweet, then move on.Don't try to convert them. If you start to proselytize, you're doing the same thing to them that they're doing to you. Your simple explanations will plant the seeds for anyone who's interested in learning more later.Don't get sucked into an argument. State firmly that you'd rather not discuss your diet. If the other person continues to challenge you, walk away (or, in 2020, leave the Zoom).Beyond that, the best strategy for dealing with diet queries depends on who's asking and why...

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Recipe of the Week - Slow Cooker Butternut Pear Soup

This Slow Cooker Butternut Pear soup with a hint of ginger is vegan and dairy-free and so simple to make. Great as a starter or serve it as a meal with a salad or a sandwich.

Ingredients

• 2 lbs butternut squash, halved, seeds removed (1 medium)

• 2 small ripe pears, peeled, cored and diced

• 2 large shallot, quartered

• 1 tablespoon fresh grated ginger

• 2 1/4 cup chicken or vegetable broth, or 1-1/2 tbsp Better Bouillon w/water

• 1/2 cup coconut milk, plus more optional for garnish

• pinch nutmeg

• 1/4 teaspoon kosher salt

Directions

• Place the squash, pears, shallots, ginger and broth in the slow cooker.

• Cook on low for 8 hours or high 4 hours, until soft and cooked through, a knife should easily be inserted.

• Remove squash from skin and discard the peel.

• Stir in coconut milk and nutmeg.

• Blend in a blender or using an immersion blender until smooth.

• Season with 1/4 teaspoon salt and black pepper and garnish with more coconut milk, if desired.

Nutrition Information

• Serving Size: 1 1/4 Cups

Nutrition Facts:

• Calories: 132

• Carbohydrates: 25.5g

• Protein: 3g

• Fat: 3g

• Saturated Fat: 2.5

• Sodium: 275mg

• Fiber: 6g

• Sugar: 10g

How to Deal with the Pressure of Never Having Enough Time (and Why It's Total BS)

By: Erin Power

If you've read Tim Ferris' 4-Hour Workweek, you can just jump to the end of this post. For everyone else, I invite you to take a closer look at your relationship with time. Especially those of you who are too busy to spend, oh, I don't know, 5 or so minutes reading this. Somehow, "I'm busy" has become the new "I'm fine" in response to being asked how you are. I get it thought - I know you actually ARE busy, but stay with me here. Whenever I'm working with new clients, they'll typically tell me they don't have time to sit down for a satiating, nutrient-dense breakfast, so they just grab a "quick toast and coffee." Or they have too much going on and can't get to bed on time. It's not just a once-in-a-while-thing either. It's day after day after day. Sound like your life? If so, let me ask you this: why do some people seem to effortlessly crush their to-do lists and others find theirs growing out of control? Seriously, There's Not Enough Time I never like to say "We all have the same 24 hours in the day," because that logic is fundamentally flawed, and can come off sounding privileged. In truth, all of us are filling our 24 hours in different ways depending on our jobs, lives, families, hobbies, obligations, and unique life goings-on. Sometimes I choose to be busy during my 24 hours because I have lots of things that are important to me - family, friends, my clients, my home life, my role at the Primal Health Coach Institute. And *usually* I like that because I enjoy my work and I like being productive. I'm choosing to be busy because it leaves me feeling fulfilled. The problem arises when it leaves you feeling like a victim, like you can't keep up, or like you just want to bury your head in the sand. Lack of Time = Lack of Priorities. It all comes down to priorities. If better health or a leaner waistline was really important to you, you'd make it a priority. Unfortunately, if you're like most people, you unknowingly put other, less important priorities in their place (everything from stewing over a mean comment on social media to worrying how you're going to get it all done).

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Recipe of the Week - Crustless Sausage and Spinach Quiche

This Crustless Sausage and Spinach Quiche with Italian chicken sausage, spinach, Havarti, and Parmesan is an easy and healthy recipe for breakfast, brunch, or dinner.

Ingredients

• cooking spray3 links sweet Italian turkey or chicken sausage, removed from casing (8.5 ounces total)

• 12 ounce bag baby spinach

• 1 cup grated light havarti or cheddar

• 1/4 cup grated parmesan cheese

• 2/3 cup 2% milk

• 1/4 cup half & half cream

• 5 large eggs

• 3/4 teaspoon kosher salt

• 1/8 teaspoon ground black pepper

• pinch freshly grated nutmeg

Directions

• Preheat your oven to 350 degrees. Spray a pie dish with oil.

• Cook the sausage in a large skillet over medium heat, breaking up until cooked, about 5 minutes.

• Add the spinach and reduce heat to low, cook until wilted stirring occasionally, about 7 minutes. Drain spinach well.

• Evenly spread the spinach sausage mixture in the prepared dish and top it evenly with the grated havarti and parmesan cheese.

• Make the custard mixture by whisking together the milk, half and half, eggs, salt, black pepper, and the nutmeg.

• Pour the custard into the dish and bake 35 to 40 minutes, until the center is set.

• Cut the quiche into 6 pieces and serve.

Nutrition Information

• Serving Size: 1/6 (1 Slice)

Nutrition Facts:

• Calories: 233

• Carbohydrates: 6.5g

• Protein: 21.5g

• Fat: 14g

• Saturated Fat: 6g

• Cholesterol: 208mg

• Sodium: 652mg

• Fiber: 1g

• Sugar: 2g

Whey Protein Isolate, Hydrolysate, and Concentrate: Which Is Best?

By: Mark Sisson

You may think of protein supplements as a supplement for muscle heads, but they're for everyone - provided that you choose the right one for you. You need dietary protein for your body's day-to-day upkeep and to age well. Up to a third of older adults don't get enough protein for various reasons, like reduced appetite and changing tastes. There are lots of ways to get protein, and here, I'll go through one of the most convenient and beneficial forms: whey protein.

What is Whey Protein?Whey is a protein-packed byproduct of cheese production. It's that pseudo-clear liquid remaining after milk has been curdled and strained. Cheese makers used to toss it aside as waste material, until food scientists started to understand its value.Today, we know that whey protein isn't just a single protein. Instead, it houses an impressive array of proteins: beta-lactoglobulin, alpha-lactalbumin, and serum albumin. These are complete proteins, comprised of the essential amino acids central to protein synthesis and increased muscular hypertrophy (muscle growth).Our bodies can produce non-essential amino acids from lesser amino acids, but we cannot produce the essentials ourselves; we must eat quality protein sources. Whey is a naturally occurring, essential protein that satisfies the body's protein requirements hence its popularity.

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Recipe of the Week - Sweet and Spicy Glazed Salmon

Sweet and Spicy Glazed Salmon is super easy, baked on a sheet pan with a simple glaze made with sweet red chili sauce, sriracha, and ginger.

Ingredients

• 1 pound wild salmon filets, cut in 4 pieces

• kosher salt

• 1/4 cup sweet red chili sauce

• 1 teaspoon Sriracha sauce

• 1/2 teaspoon fresh grated ginger

• sliced scallions, for garnish

Directions

• Preheat oven to 400F. Spray a sheet pan with olive oil and set aside.

• Place salmon on the sheet pan and season with 1/4 teaspoon salt.

• In a small bowl combine red chili sauce sauce, sriracha and ginger. Brush over the salmon.

• Roast in the oven 400F 8 to 10 minutes. Garnish with scallions.

Air Fryer Method:

• Air fry 400F 7 to 8 minutes.

Nutrition Information

• Serving Size: 3oz Salmon

Nutrition Facts:

• Calories: 202

• Carbohydrates: 6.5g

• Protein: 22.5g

• Fat: 7g

• Saturated Fat: 1g

• Cholesterol: 62.5mg

• Sodium: 214.5mg

• Sugar: 6.5g

Parental Burnout: What to Do If You Feel Overwhelmed as a Parent

By: Lindsay Taylor PhD

Last year, an article in the New York Times described "The Relentlessness of Modern Parenting." That word struck me at the time and has stuck with me ever since. Speaking as a mom of two, the expectations and pressures weighing on parents can indeed feel relentless.

It's not enough to keep our children clothed and fed, get them to school, and take the occasional family vacation. Parents today should provide optimal nutrition from birth and ensure that kids have the best educational opportunities. We're told to enroll them in sports, extracurriculars, and tutoring to give them a competitive edge for college, then we're obliged to volunteer as assistant coach, snack mom, and classroom parent. By the way, you're already saving money for college, right?

Don't forget, we're also in charge of arranging playdates, monitoring screen time, and searching Pinterest for unique birthday party ideas and fun hijinks for the Elf on the Shelf.

No wonder parents are succumbing to burnout.

What is Parental Burnout?

For academics, the term parental burnout has a specific meaning. In 2018, Belgian researchers developed the Parental Burnout Assessment, which comprises four factors:

Exhaustion, e.g., "I feel completely run down by my role as a parent."
Contrast with previous parental self, e.g., "I don't think I'm the good father/mother that I used to be to my child(ren)."
Feeling fed up, e.g., "I feel like I can't take any more as a parent."
Emotional distancing from one's children, e.g., "I'm no longer able to show my child(ren) how much I love them."
By this definition, burnout is more than just stress, worry, or fatigue, which all parents experience sometimes. It's a deep, deep weariness that drains your ability to parent effectively, leaving you empty and unable to connect to your kids. Left unchecked, it can lead to parental neglect and violence. Burnout also correlates with depression, sleep disturbances, and addictive behaviors, though it's unclear if burnout causes those issues or vice versa.

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Recipe of the Week - Citrus Immunity Shot

This super-simple-to-prepare Citrus Immunity Shot is made with immune-boosting citrus, turmeric, and garlic, a delicious way to start your day!

Ingredients

• 1 medium grapefruit, peeled

• 1 medium orange½ medium lemon

• 1 1-inch piece fresh ginger root, peeled

• 1 1-inch piece fresh turmeric root, peeled½ clove garlic

• Pinch freshly ground black pepper

Directions

• In a blender, combine (whole) grapefruit, juice from the orange and lemon, ginger, turmeric, garlic and pepper. Blend until smooth (adjusting ingredients to taste, if necessary).

• Place a small sieve or strainer over a mason jar or glass cup. .

• Pour liquid into strainer and serve immediately or store in refrigerator for up to 4 days

Nutrition Information

• Serving Size: 1 Shot

Nutrition Facts:

• Calories: 154

• Carbohydrates: 37g

• Protein: 3g

• Fat: 1g

• Sodium: 4mg

• Fiber: 4.5g

• Sugar: 26g

Getting Back on the Wagon

Things are going great. You're eating well, moving your body regularly, lifting heavy things, getting good sleep. Then wham! Something happens, and all your best laid plans are out the window. Maybe it's a crisis at work, the loss of a loved one, a vacation, or, I don't know, a global pandemic that changes everything. Sometimes it's nothing memorable, you just sort of... stop trying.

What do you do when you realize you've fallen off the wagon?

It's simple. You pick yourself up, dust yourself off, and climb back on.

Were You Really "Off the Wagon?"Before talking about how to get back on the wagon, it's worth asking yourself if you were really off in the first place. It's one thing to lose your way for a while and make choices that erode the health gains you'd made. It's another to allow yourself to enjoy a decadent dessert at a fancy restaurant, or to have one stressful week at work that leaves you with no time to meal prep or go to the gym.There's no set timeline where you can say, "Now I'm officially off the wagon." There's no set number of lenient meals, sweet treats, or sedentary days in a row that determine that you're not "in" a healthy lifestyle anymore. It's subjective. There's no membership card.The point of this exercise is to avoid the temptation to make a big deal over minor blips. Diet culture is all about "cheating" and "failing" and "starting over." That's not the spirit of living Primally. We strive to make day-to-day choices that support health while also allowing for life to happen.It's the 80/20 principle, remember? Self-flagellation or shame spirals aren't part of the plan. Sometimes dessert is just dessert.

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Recipe of the Week - Blueberry Peach Crisp

This Blueberry Peach Crisp is a wonderful summer dessert loaded with fruit, and delicious served warm out of the oven.

Ingredients

• For the Filling:

  • 5 yellow peaches, pitted and sliced

  • 1 cup blueberries, about 6 oz

  • 1/2 lemon, zested and juiced

  • 2 tsp cornstarch

  • 3 1/2 tablespoons agave nectar or honey

• For the Topping:

  • 1 cup uncooked quick or rolled oats

  • 1/3 cup whole wheat flour

  • 1/2 cup light brown sugar, not packed

  • 3/4 tsp cinnamon

  • 1/4 cup half stick butter, melted

Directions

• Heat oven to 375F degrees.

• Combine peaches, blueberries, agave nectar, lemon juice and zest in large bowl. Sprinkle with cornstarch. Toss until fruit is coated.

• Place fruit in an ungreased pie dish. Mix remaining ingredients. Sprinkle over fruit.

• Bake about 40 minutes or until topping is golden brown and fruit is tender.

• Serve with a scoop of ice cream or frozen yogurt, if desired.

Nutrition Information

• Serving Size: 1/8 of pie

Nutrition Facts:

• Calories: 203

• Carbohydrates: 35.5g

• Protein: 2g

• Fat: 7g

• Saturated Fat: 4g

• Cholesterol: 15.5mg

• Sodium: 2mg

• Fiber: 2.5g

Risk Factors for Severe COVID-19: What Makes It Harder for Some and Easier for Others?

The way it's reported, you'd think that susceptibility to COVID-19 severity is equally distributed across the world's population. But when you compare case and mortality rates between countries, differences emerge. There are even differences within countries and states and cities. It's clear that other variables besides simple exposure to the virus and infection are at play. Research continues to emerge regarding risk factors for severe COVID-19.

What are they?

And, more importantly, can you modify any of the variables?

Does Blood Type Predict COVID-19 Severity?Early on, researchers noticed an apparent association between blood type and coronavirus infection. Those with A or B-type blood were more likely to be positive; those with type O were less likely to carry the virus.Although the connection between blood type and infection risk has persisted, subsequent studies have failed to find any association between infection severity and blood type.Verdict: Doesn't appear to apply given current evidence. However, resistance to infection does confer a kind of protection against COVID-19 severity. If you're not infected, you can't develop any at all, let alone severe symptoms.Does Sex Determine Corona virus Survival?A meta-analysis of 12 studies performed in June 2020 found that males had a 31% higher risk of progressing to severe infection than females. All 12 studies analyzed had similar results; there was very little heterogeneity.Is this caused by sex, though? After all, from what I could tell, the meta-analysis failed to control for other variables that might have differed between the groups, like metabolic syndrome or obesity. And yet sex does play a role, even when a risk factor like obesity is accounted for. Other research confirms that overweight men are at greater risk for corona virus severity than overweight women, for example, and we know from previous research that men and women have different types of immune responses to viruses and vaccines.There may be a hormonal component to it, too. Estrogen therapy, for men and women, shows promise as a way to quiet inflammation (the source of corona virus-related lung trouble) and improve survival rates.Verdict: Sex matters. Men are at greater risk. 

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Recipe of the Week - Whipped Ricotta Toast with Roasted Tomatoes

Whipped Ricotta Toast with Roasted Tomatoes on crusty bread and topped with garlicky tomatoes, shallots, and basil is the perfect way to enjoy fresh summer tomatoes.

Ingredients

• 1 medium head garlic

• 3 teaspoons olive oil

• Kosher salt

• Freshly ground black pepper

• 1 dry pint grape tomatoes, halved

• 1 medium shallot, cut into ¼-inch slices

• 8- ounces French baguette

• Olive oil spray

• 1 cup part skim milk ricotta

• ¼ cup chopped basil, for garnish

• Crushed red pepper flakes, for garnish (optional)

Directions

• Preheat oven to 400 degrees F.

• Cut just the top of the head of garlic off, leaving cloves intact and exposed. Drizzle with 1 teaspoon oil, wrap tightly in aluminum foil, place on medium sheet pan and roast for 25 minutes.

• In a medium bowl, combine the tomatoes, shallots, remaining 2 teaspoons oil, ½ teaspoon salt and pepper, to taste. Toss to coat. Transfer to a sheet pan lined with parchment.

• After garlic has roasted for 25 minutes, leave it in the oven then add the sheet pan with the tomatoes and shallots and roast for 20 minutes.

• Meanwhile, cut bread into 20 (½-inch) slices.

• Remove both sheet pans from the oven. Turn the oven off, take wrapped garlic off sheet pan and allow to cool for 5 minutes.

• Lay bread slices in an even layer on the sheet pan, spray lightly with olive oil and place the sheet pan in the oven to allow bread to toast while you whip the ricotta.

• Unwrap the garlic and carefully squeeze or scoop cloves into a food processor fitted with metal blade. Add the ricotta, ¼ teaspoon salt and pepper, to taste then process for 30 seconds. Scrap sides with a spatula and pulse 2-3 times to thoroughly combine.

• Remove bread from oven and assemble toast.

To assemble toast:

• Scoop 1 tablespoon of whipped ricotta onto each piece of bread. Evenly distribute tomatoes and shallots on to toasts.

• Top each with basil, a pinch of salt and red pepper flakes, if using. Serve immediately.

Nutrition Information

• Serving Size: 4 Slices

Nutrition Facts:

• Calories: 256

• Carbohydrates: 35g

• Protein: 12g

• Fat: 7.5g

• Saturated Fat: 3g

• Cholesterol: 15mg

• Sodium: 586mg

• Fiber: 2.5g

• Sugar: 4g

"Don't Jog, It's Too Dangerous." Evolving Your Cardio for More Benefit, Less Risk

Mark's Daily Apple veterans are familiar with one of the most controversial and impactful posts ever published to the site, Mark's 2007 treatise called a case against cardio. The article changed my life and caused me to rethink many of the flawed assumptions about endurance training that have been indoctrinated into conventional stupidity for decades. Follow up posts like this one dig deeper into the do's and don'ts of cardiovascular exercise, as does the Primal Endurance
book and online multimedia education program.

The title of this article is a quote from Paleo movement pioneer Dr. Art De Vany. Far from a tongue-in-cheek wisecrack, De Vany detailed in a 2017 podcast interview on the Tim Ferriss Show how steady state cardio is in conflict with your genetic expectations for health.

This post will provide an update on the mounting science suggesting that steady-state cardio need not, and probably should not be the centerpiece of your fitness endeavor. Plus, I'll include suggestions to transform your routine steady state cardio workouts into fun, creative sessions that deliver broader and more impactful fitness benefits with less downside risk of drifting into chronic patterns.

Spoiler alert: I'm going to suggest you take your typical steady state jogging session at a chosen pegged heart rate and add some walking (gasp!), pace variations, and alternate activities like explosive bursts and drills that hone balance, flexibility, and mobility.

I've been doing steady state cardio for 40 years (gulp) as a high school and collegiate runner, pro triathlete, and Speedgolfer such that heading out the door for a morning jog at a comfortable aerobic heart rate has been programmed into habit at the same level as brushing my teeth.

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Recipe of the Week - Caprese Chicken Skillet

This caprese chicken cooked in a skillet and topped a honey balsamic reduction and fresh basil is the perfect way to use fresh summer tomatoes.

Ingredients

• 1/2 cup plus 1 tablespoon balsamic vinegar, divided

• 1 tablespoon plus 1 teaspoon honey, divided

• 4 small boneless, skinless chicken breasts (24 oz)

• 1¼ teaspoons kosher salt, divided

• ½ teaspoon ground black pepper, divided

• 2 tablespoons extra virgin olive oil, divided

• 1 small red onion, diced (about 1 cup)

• 4 cloves garlic, minced (about 4 teaspoons)

• 4 cups sliced tomatoes: halved cherry or grape tomatoes, (2 pints) or ½- inch- diced peak season plum or other garden tomatoes

• ¼ teaspoon dried thyme

• 4 ounces part- skim mozzarella pearls, (scant 1 cup) or 4 ounces block- style part- skim mozzarella cheese cut into bite-sized cubes

• ¼ cup tightly packed fresh basil leaves, thinly sliced

Directions

• In a small saucepan, combine ½ cup of the balsamic vinegar and 1 tablespoon of the honey. Gently simmer over medium- low heat, stirring occasionally, until thickened and reduced by a little more than half, about 15 minutes.

• Remove from the heat and set aside.While the balsamic reduces, arrange the chicken on a cutting board and stretch a large sheet of plastic wrap over the top. Lightly pound the chicken breasts into an even ½- inch thickness. Discard the plastic, then sprinkle the chicken with ¾ teaspoon of the salt and ¼ teaspoon of the pepper, seasoning both sides.

• In a large, heavy- bottomed skillet, heat 1 tablespoon of the oil over medium- high heat. Once the oil is hot but not smoking, add the chicken breasts top- sides down, being careful of oil that may splatter. Let cook undisturbed for 4 minutes, or until lightly browned.

• Flip and cook an additional 3 minutes. Check for doneness. The chicken should reach 165 degrees F at the thickest part when tested with an instant- read thermometer, and when sliced, the juices should run clear.

• If it needs additional time, flip again and continue cooking for a few minutes on each side, until done. The total cooking time will vary depending upon the size of your chicken. Remove to a plate and cover to keep warm.Without wiping out the pan, reduce the skillet heat to medium. Add the remaining tablespoon of oil, swirl to coat the pan, then add the red onion and let cook until slightly softened, about 3 minutes, scraping the browned bits off the bottom of the pan as it cooks.

• Add the garlic and let cook 30 seconds, just until fragrant.

• Add the tomatoes, thyme, and remaining 1 tablespoon balsamic vinegar, 1 teaspoon honey, ½ teaspoon salt, and ¼ teaspoon pepper. Increase the heat back to medium high and cook until the tomatoes begin to soften, about 2 minutes.

• Return the chicken to the pan, nestling it into the tomatoes, and scatter the mozzarella throughout.

• Cover the pan and remove from the heat. Let stand for 1 to 2 minutes to allow the mozzarella to become soft and melty.

• Uncover, drizzle the balsamic reduction over the top, and sprinkle with the fresh basil. Serve warm.

Nutrition Information

• Serving Size: 1 pice of chicken, 1/4 veggies and cheese

Nutrition Facts:

• Calories: 419

• Carbohydrates: 21g

• Protein: 47.5g

• Fat: 16.5g

• Saturated Fat: 5g

• Cholesterol: 141mg

• Sodium: 585mg

• Fiber: 2g

Is Stevia Safe, or Bad for You? Everything You Need to Know

After cutting back on sugar and carbs for a while, you understandably start to miss sweets. A common misconception is that you have to skip sweets to meet your goals, which isn't the case at all. There are plenty of sugar alternatives that fit within the Primal and keto lifestyles, and stevia is one of them.

Stevia is widely used in the low carb community to satisfy sugar cravings or simply add a touch of sweetness to a hot beverage or dessert, but should it be? What is stevia? Is it safe? Let's investigate.

What Is Stevia?A lot of people categorize stevia as an artificial sweetener, but it's important to note that stevia is not an artificial sweetener at all - it's a plant-derived natural alternative to sugar.Stevia is an herbaceous family of plants, 240 species strong, that grows in sub-tropical and tropical America (mostly South and Central, but some North). Stevia the sweetener refers to stevia rebaudiana, the plant and its leaves, which you can grow and use as or with tea (it was traditionally paired with yerba mate in South America) or, dried and powdered, as a sugar substitute that you sprinkle on. It's apparently quite easy to grow, according to the stevia seller who tries to get me to buy a plant or two whenever I'm at the Santa Monica farmers' market, and the raw leaf is very sweet.
The Sweet Compounds in Stevia: Stevioside and RebaudiosideMost stevia you'll come across isn't in its raw, unprocessed form, but in powdered or liquid extract form. The "sweet" lies in the steviol glycosides - stevioside and rebaudioside - which are the natural compounds isolated in these extracts. Some products use just one, while others use both stevioside and rebaudioside. Stevioside is the most prevalent glycoside in stevia, and some say it provides the bitter aftertaste that people sometimes complain about; rebaudioside is said to be the better tasting steviol glycoside, with far less bitterness.Most of the "raw or natural" stevia products use the full range of glycosides, but the more processed brands will most likely isolate one or more of the steviol glycosides. The popular Truvia brand of stevia products uses only rebaudioside, as do both PureVia and Enliten. Different brands provide different conversion rates, but compared to sucrose, stevioside is generally about 250-300 times as sweet and rebaudioside is about 350-450 times as sweet.Is Stevia Safe, or Bad for You?

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Recipe of the Week - Greek Turkey Burgers

These Greek Turkey Burgers, mixed with Kalamata olives, feta, and spinach,combine all my favorite Greek flavors and can be served with or without the bun

Ingredients

• 1 ½ pounds 93% lean ground turkey

• 1 tablespoon minced garlic

• 1 teaspoon ground cumin

• 2 teaspoons dried oregano

• 1/3 cup Kalamata olives, finely chopped

• 3 ounces crumbled feta cheese

• 1 cup finely chopped and packed fresh spinach

• Pinch each of sea salt and black pepper

• Olive oil spray

Directions

• Preheat the oven to 420°F.

• Add all the ingredients to a large bowl and mix together thoroughly.

• Scoop out a large fistful of meat, roll it into a ball, then flatten it to form a patty around 1 ½ inches thick. Repeat with the remaining meat to make 5 large patties of equal size.

• Once the patties are formed, use your thumb to make a shallow indentation in the middle of each patty to prevent them from forming a dome as they cook.

• Set a large oven-safe nonstick skillet over medium-high heat and spray lightly with olive oil. When the skillet is hot, add the patties.

• Cook on one side for 3 to 4 minutes, until the edges are brown and seared, then flip the patties over.

• Cook for an additional minute, then place the entire skillet in the oven to cook until the internal temperature is 165°F, 9 to 11 minutes.You can also bake them on a baking sheet lined with parchment paper or aluminum foil for 8 to 10 minutes.

• Enjoy these as a burger with a toasted whole wheat bun, butter lettuce, cucumber slices, thin red onion slices (optional), sliced tomato, and a little Greek yogurt instead of mayo. Or pair a patty with salad, rice, quinoa, or even roasted vegetables!

Nutrition Information

• Serving Size: 1 Burger

Nutrition Facts:

• Calories: 255

• Carbohydrates: 2.5g

• Protein: 29g

• Fat: 14.5g

• Saturated Fat: 5.5g

• Cholesterol: 111mg

• Sodium: 360mg

• Fiber: 0.5g

• Sugar: 1g

What Do Antioxidants Actually Do?

Antioxidants serve as a powerful first line of defense against damage to your cells from aging, stress, and inflammation. Moreover, antioxidants appear to contain cancer-fighting properties and to support the immune system (among many other benefits).

Many, many foods, especially colorful vegetables, contain a range of valuable antioxidants. We've listed a few of the most potent and popular choices for each class of antioxidants. Here, we'll go through the most important ones.

What Do Antioxidants Do?

Antioxidants are molecules that capture free radicals, or harmful oxygen atoms, that occur in response to normal body processes and environmental conditions. Even the simple act of digesting your food produces free radicals.

Over time, an overabundance of free radicals can slowly damage healthy cells, and then healthy tissues and eventually organs. You want to minimize the damage as much as possible, and antioxidants can help protect you.

Your body can make some antioxidants, and you get others from food.

Antioxidants can be broken into two general categories: antioxidant enzymes, and antioxidant nutrients, which include vitamins, minerals and the various "noids" are listed below . . . 

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Recipe of the Week - Vegetarian Black Bean Tacos

Vegetarian Black Bean Tacos served in crunchy corn shells and filled with classic taco toppings are so good that you definitely won't miss the meat.

Ingredients

• For the beans:

  • 1 tablespoon olive oil

  • ½ small yellow onion, diced

  • 1 garlic clove, minced

  • 1 15-ounce can black beans, drained and rinsed

  • ½ teaspoon cumin

  • ¼ teaspoon smoked paprika

  • 1/8 teaspoon cayenne pepper

  • ½ teaspoon kosher salt

  • Freshly ground black pepper, to taste

  • 1 tablespoon tomato paste

  • 1 tablespoon water

• For the tacos:

  • 8 hard corn taco shells,

  • 4 ounces Hass avocado, from 1 small

  • Juice from 1/2 small lime

  • Pinch kosher salt

  • Freshly ground black pepper, to taste

  • ½ cup shredded cheddar cheese

  • 1 plum tomato, diced

  • 1 cup shredded romaine lettuce

Directions

• Preheat oven according to taco shell package directions. Lay taco shells on a sheet pan in an even layer. When hot, bake shells for 6-7 minutes.

• Meanwhile, heat a large skillet over medium heat. Add the canola oil, swirl to cover pan then add the onion and sauté 2-3 minutes until onions have softened and become translucent.

• Add the garlic and sauté 30 seconds more. Add the beans, spices, tomato paste and water and mix until combined.

• Cook about 3 minutes to allow flavors to meld and beans to heat through.

• In a small bowl, mash avocado with a fork until smooth. Add lime juice, salt and pepper.
  

To assemble tacos:

• Place taco shells on a flat surface. Layer each shell with 1/8 of the bean mixture, then the cheese, mashed avocado, tomatoes and lettuce. 

• Serve immediately.

Nutrition Information

• Serving Size: 2 Tacos

Nutrition Facts:

• Calories: 367

• Carbohydrates: 42g

• Protein: 13g

• Fat: 15.4g

• Saturated Fat: 5g

• Cholesterol: 10mg

• Sodium: 669mg

• Fiber: 12g

• Sugar: 2g