How to Eat More Vegetables

Photo by Iñigo De la Maza on Unsplash

By: Mark Sisson

It's been my experience that people rarely have trouble eating more meat when going Primal. Sure, former vegetarians may struggle with the transition, but the average omnivore usually welcomes the opportunity to indulge more often. Vegetables, on the other hand, seem to present more of an issue. We don't live in a very veggie friendly culture. Vegetables get a bad name from the overcooked, colorless portions served in schools to the tiresome model of bland "house salads" across America. (Can we all just agree that iceberg lettuce is just a wrapping vehicle for real food?)I get emails and comment board questions from time to time asking how to incorporate more vegetables into a Primal diet. Sometimes they're from self-professed vegetable haters. Other times, folks are just looking for tips to expand their limited horizons in the produce section or in the cooking realm.

Why put off making a positive change? Here are nine practices to incorporate to eat more vegetables every single day. Let's dig in.

9 Ways to Eat More Plants

Eating more vegetables can be as simple as committing to eating more. But, I would argue that if you grew up in typical western societies, it's not that easy. You have to change the way you think about vegetables (for example, start considering veggies a breakfast food). Here are nine things you can do to eat more vegetables.

1. Train your palate

2. Add one quality vegetable at a time

3. Share them

4. Learn to cook each vegetable

5. Use seasonings and accompaniments

6. Eat vegetables for breakfast

7. Get creative with salads

8. Opt for veggie snacks (that go beyond carrot sticks)

9. Sneak vegetables into your favorite dishes and comfort foods

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Recipe of the Week - Shrimp and Andouille Sheet Pan Dinner

Shrimp and Andouille Sheet Pan Dinner with broccoli, mushrooms, bell pepper, onion, and celery seasoned with Cajun spices for a light and easy sheet pan meal.

Ingredients

• ¾ pound large shrimp, peeled

• 2 Tbsp olive oil, divided

• 1 ½ tsp Creole seasoning, divided

• 1 small head broccoli

• 5 oz Baby Bella mushrooms

• 2 to 3 stalks celery

• 1 red bell pepper, sliced

• ½ large red onion, sliced

• ¾ pound smoked sausage, preferably andouille, sliced

• ½ tsp garlic powder

• ¼ tsp cayenne pepper

• 1 lemon , for serving

• Steamed rice, optional for serving

Directions

• Preheat the oven to 400F.

• If you're using frozen shrimp, thaw it completely and drain as much water as possible, using a paper towel to pat it dry.

• Toss to coat with 1 Tbsp olive oil and ½ tsp Creole seasoning; set aside.

• Cut the broccoli into florets, halve the mushroom caps (quarter the larger ones), and cut the celery into approximately 2-inch pieces.

• Add them to a large rimmed baking sheet with the sliced bell pepper, onion, and smoked sausage.

• Drizzle 1 Tbsp olive oil over the sheet pan and season with 1 tsp Creole seasoning, the garlic powder, and the cayenne. Toss to coat, then spread in an even layer.

• Roast for 15 to 20 minutes, or until the vegetables are tender and the onions are just starting to brown around the edges.

• Add the shrimp and roast for another 5 to 10 minutes, or until it's firm, opaque, and cooked through.

• To serve, zest the lemon and squeeze its juice over the roast.

• Serve with steamed rice if you'd like.

Nutrition Information

• Serving Size: 1/4 the recipe

Nutrition Facts:

• Calories: 374

• Carbohydrates: 18g

• Protein: 38g

• Fat: 18g

• Saturated Fat: 3.5g

• Cholesterol: 189mg

• Sodium: 1050.5mg

• Fiber: 6.5g

• Sugar: 6.5g

Revisiting Fasted Training

By: Mark Sisson

I'm a huge fan of fasted training. It feels right, it feels "Primal." And it jibes with my sense of how life was back in the hunting and gathering days: if you wanted to eat, you had to go hunt, and you had to hunt on an empty stomach (because you didn't have much food laying around, let alone a refrigerator full of it). This is the natural state of animal life in the wild-get hungry, perform physical tasks to obtain food, eat-and it always made intuitive sense that following that pattern when working out as a modern human would confer special benefits. Our big disconnect nowadays is that food is separate from physical labor. You no longer earn your meal on a visceral, physical level. There are social benefits to this new setup, but there are also metabolic, health, and fitness consequences. Fasted training could be a way to correct that disconnect and restore the ancient relationship between food and movement. It's plausible. But what does the research say?

Benefits of Fasted Training - There is actually a decent body of evidence suggesting multiple benefits to fasted training.

• Improved insulin sensitivity

• Better recovery

• Stronger anabolic response to weight lifting

• Improved capacity to perform without food

• More fat burning

Improved Insulin Sensitivity
Intermittent fasting improves insulin sensitivity, as I've mentioned before. And exercise is perhaps the most reliable way to increase insulin sensitivity, even absent any changes to your diet. When you combine the two, the effect is even greater. By the end of one study, subjects who fasted while training had lower body weights (the only group not to gain weight), better body-wide glucose tolerance, and enhanced insulin sensitivity compared to the subjects who ate normally and exercised.

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Recipe of the Week - Shrimp Pho with Vegetables

This Shrimp Pho with Vegetables (Vietnamese Noodle Soup) makes smart use of scraps, so you can make a shortcut stock that tastes like it spent all day simmering while also having zero waste.

Ingredients

• 1 pound large shrimp

• 1 ½ quarts vegetable or chicken broth

• 1 Tbsp fish sauce

• 1 Tbsp soy sauce

• 1 cinnamon stick

• 1 star anise pod

• 1- in piece ginger, sliced

• 8 oz white mushrooms, halved

• 1 bunch cilantro

• Salt to taste

• 6 ounces thin rice noodles

• 3 cups cauliflower or broccoli, from 1 small head

• Garnish: Thinly sliced jalapeno, lime wedges,, mung bean sprouts, fresh mint, Thai basil, sliced scallions, sriracha, and/or hoisin sauce

Directions

• If you're using frozen shrimp, thaw it completely and drain as much water as possible, using a paper towel to pat it dry.

• If you're using fresh, shell-on shrimp, peel it and reserve the shells for the stock.

• Add the broth, fish sauce, soy sauce, cinnamon stick, star anise pod, sliced ginger, and (if applicable) shrimp shells to a medium saucepan and bring to a simmer.

• Chop the leafy tops from the bunch of cilantro. Add all the stems to the saucepan.

• Cook for 20 to 25 minutes, or until very fragrant, then use a slotted spoon to remove and discard the solids. Keep at a gentle simmer.

• Meanwhile, just before the broth is ready fill a wide skillet with water and bring to a boil over high heat, then remove from heat and add the rice noodles.

• Let soak for 3 to 5 minutes, or according to package instructions. Drain and set aside.

• Add the mushrooms and cauliflower florets to the broth and cook for 4 to 5 minutes, or until tender but still crisp.

• Add the shrimp and cook for 1 to 2 minutes, until firm, opaque, and pink.

To Serve:

• Divide the rice noodles to each bowl first, then use a slotted spoon to distribute the shrimp and veggies, about 1 1/4 cup each.

• Ladle 1 cup broth over the top and garnish however you like.

• Serve with lime wedges and sriracha.

Nutrition Information

• Serving Size: 1 Bowl

Nutrition Facts:

• Calories: 233

• Carbohydrates: 19.5g

• Protein: 30.5g

• Fat: 2.5g

• Saturated Fat: 0.5g

• Cholesterol: 172.5mg

• Sodium: 1548.5mg

• Fiber: 3.5g

• Sugar: 4g

Recipe of the Week - Salmon Coconut Curry with Spinach and Chickpeas

Seared salmon with spinach and chickpeas in a creamy coconut curry sauce is an easy one-pot meal that cooks in under 20 minutes!
Ingredients

• 1/2 teaspoon kosher salt, plus more to taste

• 1/4 teaspoon freshly ground black pepper

• 4 6-ounce skin-on salmon filets

• 2 teaspoons olive oil, divided

• 1 small onion, diced (about 1 small)

• 3 peeled garlic cloves, grated

• 1 2-inch piece peeled ginger, grated

• 1 large Fresno chili, finely diced

• 1 15-oz can chickpeas, rinsed and drained

• 1 1/2 teaspoons Madras curry powder

• 1 14-ounce can light coconut milk

• 5 ounces baby spinach

Directions

• Season both sides of salmon with 1/2 teaspoon salt and 1/4 teaspoon black pepper. Set aside on a plate.

• Heat 1 teaspoon oil in a large skillet over medium-high heat. Spray with oil to fully coat the bottom of the pan.

• Add salmon to the pan, skin-side down, and cook without disturbing until skin is crispy, 5 to 6 minutes.

• Return to the plate (skin-side up) and set aside.

• Add remaining teaspoon of oil, then add onions, garlic, ginger, and Fresno chili pepper; cook, stirring, for 2 minutes.

• Add chickpeas and curry powder and continue to cook, stirring, for 2 minutes more.

• Reduce heat to medium-low, add coconut milk, stirring, to release any browned bits stuck to the pan.

• Stir in spinach and 1/2 teaspoon salt . Cover the pan and cook 2 minutes until spinach wilts.

• Add the salmon, skin-side-up, and cook until fish is done, about 5 to 6 minutes.

Nutrition Information

• Serving Size: 1 Filet l/2 cup Veggies

Nutrition Facts:

• Calories: 453

• Carbohydrates: 23.5g

• Protein: 41g

• Fat: 20g

• Saturated Fat: 7.5g

• Cholesterol: 94mg

• Sodium: 275mg

• Fiber: 5g

• Sugar: 1.5g

11 Questions to Ask Yourself at the Start of a New Year

By: Mark Sisson

One thing I like to do at the end of every year is look back on how I spent the last 12 months. This past year was like no other. There were a lot of surprises. A lot of reasons goals were more difficult to achieve. A lot of forces in play.It's possibly more important to reflect on this year than any other year. My reflection practice follows loosely the same structure every year. I'll go through my usual practice of asking myself tough questions about my successes and failures - and to be brutally honest with my replies. But this year, there's another layer.The overtone is, what did I overcome? Now, this exercise must be done with some dedicated effort. A passing read through the questions while nodding only to forget about them in twenty minutes won't get the job done. Discuss them with a friend, spouse, or loved one to make them real. Write them down on a piece of paper, or type your answers out. However you pay special attention to this exercise, give careful, thoughtful answers. This is about resolutions, but even more than that, this is about dialogue. Open, honest dialogue between your multiple selves, between the person that should be doing this or would rather be accomplishing that, and the person who does neither but desperately wants to. The resolutions will come, but expect it to take a little work. Let's get to it...
1. What health practices did you let go of in the face of uncertainty?

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How to Enjoy Your Holiday Feast, Guilt-Free

By: Erin Power

I think everyone can agree that things look a lot different this year. We're planning smaller holiday gatherings with just our immediate families. There are restrictions at stores and restaurants. And, in some places, limited supplies of groceries and household items.

One thing that looks the same (at least with my health coaching clients) is the internal dilemma of whether or not they're going to stick with their healthy eating habits or say "Screw it!" and dive into a plate of real bread stuffing, cornstarch-thickened gravy, and multiple slices of pecan pie.

On one hand, there's the philosophy that holidays are a special occasion and should be treated as such. And that includes all the traditional carb-laden goodies. On the other hand, there are people who are 100 percent committed to their Primal lifestyle and prepare their holiday feast accordingly.

Let me emphatically state that there's no right or wrong answer here.

Just Don't Call it a 'Bad Food Day'Honestly, I don't care if you indulge in several servings of green bean casserole or marshmallow-crusted sweet potatoes. What I do care about is the level of guilt you carry around with you after doing so.What does guilt have to do with food? Guilt is the feeling that you've done something wrong. At a young age, most of us are taught the difference between right and wrong. So, in a general sense, you might feel guilty if you stole something, hurt someone, or got caught up in a lie. On the other hand, you might have been rewarded or praised for doing something right (i.e. getting good grades, helping a neighbor, doing chores without being asked).

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Recipe of the Week - Angel Hair Pasta with Shrimp and Asparagus

Angel Hair with Shrimp and Asparagus is a quick and easy pasta dish made with fresh tomatoes and asparagus in a light tomato broth.

Ingredients

• 1 bunch asparagus, tough ends removed, quartered

• 1 tbsp olive oil

• 6-8 ripe plum tomatoes, diced

• 2 cloves garlic, thinly sliced

• 16 oz large shrimp, peeled and de-veined

• 1/2 cup chicken broth

• 2 oz white wine

• kosher salt and fresh pepper, to taste

• 1/2 tsp herbs de Provence, or you can use your favorite herbs

• 1/2 tsp red pepper flakes, gives it a little kick

• 8 oz angel hair pasta, wheat or gluten-free

Directions

• Season shrimp with salt and pepper. Heat a large skillet on high heat.

• When skillet is hot, spray with oil and add shrimp.

• Cook shrimp about 1 to 2 minutes in each side until ALMOST cooked through and remove from the pan. Set aside.

• Reduce skillet heat to medium, add olive oil and garlic and sauté until golden, careful not to burn, about 1 minute.

• Add tomatoes and season with salt and pepper. Simmer until tender, about 4 minutes.

• Add the white wine and broth and stir, cook 1 minute then add the asparagus, salt, pepper and herbs.

• Cover and simmer for 10 minutes on medium low heat, until the vegetables are tender.

• While sauce is simmering, bring a large pot of salted water to a boil and cook pasta al dente. Drain when done.

• After sauce simmers 10 minutes, return shrimp to sauce and finish cooking, about 1 minute (Do not overcook or shrimp will get tough).Add pasta to the sauce and toss well.

• Divide equally in 4 bowls and top with a good grated cheese.

Nutrition Information

• Serving Size: 1 1/2 Cups

Nutrition Facts:

• Calories: 378

• Carbohydrates: 52.1g

• Protein: 32g

• Fat: 6.8g

• Fiber: 8.5g

How Stress Affects Gut Health (and What to Do About It)

By: Mark Sisson

Stress is physical. It's caused by physical phenomena in the material world. It manifests as a physiological response using physical hormones and neurotransmitters and other chemical messengers in the body. It changes biomarkers, neurochemistry, behavior, appetites, and our perception of the world around us. Stress can make us fly off the handle at something that we wouldn't even notice in a normal state of mind. Stress can make us eat food we'd never normally consider eating.

And, like other physical phenomena our bodies interact with, stress can affect our gut health.

The first hint of this relationship lies in that split second sensation most people feel in high-intensity situations. You feel it right there in your gut. It's a cue from the environment that things are going to get hairy for a little while, and you should prepare yourself. The gut is so central to everything, it's our first real interface with the outside world. The gut is where food goes. It's where outside nutrients or pathogens or interlopers try to gain entry to our inner world. The "gut feeling" is a Primal one that we cannot ignore.

So what happens to our guts when we endure too much stress without relief?

Stress and leaky gut.They used to say "leaky gut" was a myth. It's not. In clinical trials, they call it "intestinal permeability," but it describes the same phenomenon: instead of the tight junctions that line our gut closely regulating the passage of toxins, allergenic particles, and nutrients into the body, the gates are thrown open to allow anything entry into circulation. This can increase or trigger autoimmune disease, allergic reactions to foods, and infiltration of toxins and pathogens. The end result is increased inflammation and oxidative stress, and there are a whole host o diseases and conditions linked to leaky gut. Stress is a major and reliable trigger for leaky gut.

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Recipe of the Week - Pizzelle Cookies

Italian Pizzelle Cookies are light and crisp, made lighter with less butter and sugar for a tasty holiday treat.

Ingredients

• 1 large egg

• 1 large egg white

• 1/3 cup sugar

• 2 tablespoons melted salted butter

• 2 tablespoons skim milk or milk of your choice

• 1 1/2 teaspoons vanilla extract

• 3/4 cup all-purpose flour, or GF flour mix

• 1 teaspoon baking powder

• cooking spray1 tablespoon powdered sugar, for topping

Directions

• In a large bowl, beat egg, egg white and sugar until thick.

• Stir in the melted butter, milk and vanilla.

• Sift together the flour and baking powder, and blend into the batter until smooth.

• Heat the pizzelle iron. Lightly spray iron with oil.

• Drop about one level tablespoon of batter onto each circle on the iron. You may need to experiment with the amount of batter and baking time depending on the iron.

• Bake about 45 to 50 seconds, or until steam is no longer coming out of the iron.

• Carefully remove cookies from the iron and transfer to a cooling rack.

• Repeat with spray and batter.

• Cool completely before storing in an airtight container.

• To serve, top with powdered sugar.

Nutrition Information

• Serving Size: 2 Cookies

Nutrition Facts:

• Calories: 91

• Carbohydrates: 14.5g

• Protein: 2g

• Fat: 3g

• Saturated Fat: 1.5g

• Cholesterol: 25mg

• Sodium: 25mg

• Fiber: 0.5g

• Sugar: 7.5g

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