Recipe of the Week - Sausage Pepper and Onion Stromboli Stuffed Sausage Bread

This easy Sausage, Pepper and Onion Stromboli (Stuffed Sausage Bread) is stuffed with Italian chicken sausage, peppers, onions, spicy pomodoro fresco, and mozzarella cheese.

INGREDIENTS

• 16 ounces pizza dough, from a little more than half of 1 Delallo pizza dough kit

• 1 teaspoon olive oil

• 1/2 medium onion

• 1/2 red bell pepper, sliced 1/4 inch thick

• 1/3 cup Delallo Spicy Arrabiatta Pomodoro Fresco

• 2 Italian Chicken Sausage Links, 5 1/2 ounces total removed from casing

• 3/4 cup part-skim shredded mozzarella cheese

• 1 egg white, beaten

• sesame seeds, optional for topping

INSTRUCTIONS

• Prepare the pizza dough as instructed on the package.

• This will need to rest about 1 hour. Once it’s ready, set aside 16 ounces and refrigerate the other half for another use.

• In a medium pot over medium heat cook the sausage 3 minutes, then set aside. Reduce heat to low and add the olive oil and onions, cook stirring 5 minutes. Add the peppers and Spicy Arrabiatta Pomodoro Fresco. Cover and simmer low to medium low 15 minutes, until tender. Set aside to cool completely.

• Preheat the oven to 500F and set rack in the center of the oven. Spray a nonstick sheet pan with oil.

• With a rolling pin, roll out the dough on a floured surface to a 16 x 10 inch rectangle.

• Place the onions and peppers leaving about 1 1/2 inch from the edge. Top the sausage over the peppers and onions. Top with cheese. Use the egg wash and brunch along the edge of the dough.

• Fold one side of the dough over to cover the filling, then the short edges, followed by the other side, stretching slightly to seal, pinching the ends so nothing oozes out.

• Lay the bread seam side down on the prepared pan. Cut small slats in the top and brush with egg white. Top with sesame seeds, if using.

• Bake 10 minutes 500F, then reduce the heat to 375F and cook 18 to 20 minutes longer, until golden brown on top and cooked in the center.

• Remove from the oven and let it cool before slicing into 8 pieces.

Nutrition Information

• Serving Size: 1 Slice

• Calories: 272

• Carbohydrates: 43.5g

• Protein: 12.5g

• Fat: 5.5g

• Saturated Fat: 1.5g

• Cholesterol: 20.5mg

• Sodium: 671mg

• Fiber: 1.5g

• Sugar: 1g

8 Ways to Stay Motivated at Home

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Struggling to keep up with your at-home workout routine? Check out these helpful tips!

• Set up a calendar/schedule with workouts for each day that you want to do.

• Make yourself adhere to that schedule.

• Block off time in your real life/work calendar.

• Make time.

• Create a dedicated space to workout.

• Stop with your excuses.

• Do it with a group friends.

• Push yourself.

New Mothers' Sleep Loss Linked to Accelerated Aging

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Too little sleep in first six months after birth can add 3 to 7 years to women’s ‘biological age,’ UCLA scientists report

When new mothers complain that all those sleepless nights caring for their newborns are taking years off their life, they just might be right, UCLA research published this summer in the journal Sleep Health suggests.

Scientists studied 33 mothers during their pregnancies and the first year of their babies’ lives, analyzing the women’s DNA from blood samples to determine their “biological age,” which can differ from chronological age. They found that a year after giving birth, the biological age of mothers who slept less than seven hours a night at the six-month mark was three to seven years older than those who logged seven hours or more.

Mothers who slept less than seven hours also had shorter telomeres in their white blood cells. These small pieces of DNA at the ends of chromosomes act as protective caps, like the plastic tips on the ends of shoelaces. Shortened telomeres have been linked to a higher risk of cancers, cardiovascular and other diseases, and earlier death.

“The early months of postpartum sleep deprivation could have a lasting effect on physical health,” said the study’s first author, Judith Carroll, UCLA’s George F. Solomon Professor of Psychobiology. “We know from a large body of research that sleeping less than seven hours a night is detrimental to health and increases the risk of age-related diseases.”

While participants’ nightly sleep ranged from five to nine hours, more than half were getting less than seven hours, both six months and one year after giving birth, the researchers report.

“We found that with every hour of additional sleep, the mother’s biological age was younger,” said Carroll, a member of the Cousins Center for Psychoneuroimmunology at UCLA’s Jane and Terry Semel Institute for Neuroscience and Human Behavior. “I, and many other sleep scientists, consider sleep health to be just as vital to overall health as diet and exercise.”

Carroll urged new mothers take advantage of opportunities to get a little extra sleep, like taking naps during the day when their baby is asleep, accepting offers of assistance from family and friends, and, when possible, asking their partner to help with the baby during the night or early morning. “Taking care of your sleep needs will help you and your baby in the long run,” she said.

Co-author Christine Dunkel Schetter, a distinguished professor of psychology and psychiatry at UCLA, said the study results “and other findings on maternal postpartum mental health provide impetus for better supporting mothers of young infants so that they can get sufficient sleep — possibly through parental leave so that both parents can bear some of the burden of care, and through programs for families and fathers.”

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Myth Busters for Four Wellness Trends

1) Kombucha

There’s one human study on kombucha. It’s inconclusive. It’s a probiotic beverage, and it’s made out of tea. But in the studies that find that kombucha contains compounds that have been shown to improve human health (particularly liver health), they admit that these same compounds are also found in the base tea.

2) Coffee with Lemon Juice for Fat Loss

Coffee can help with fat loss, particularly if you pair with low level physical activity. However, lemon juice does nothing to help with the weight loss.

3) Cabbage Soup Diet

Eating too much cabbage can make weight loss harder. Cabbage is a good source of goitrogenic compounds that are great in small to moderate doses but in high doses can reduce thyroid activity, which makes it harder to lose body fat and depresses the metabolic rate.

4) The Master Cleanse: Lemon Juice, Cayenne Pepper, Water and Maple Syrup Detox Tea

They just aren’t magic, nor are they the master key to a body free of toxins and heavy metals and all the other evil things our corrupted animal bodies supposedly harbor.

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Recipe of the Week - Oven Fried Chicken

This oven “fried” chicken is extra crispy from a secret ingredient – bran flakes! It’s moist yet still light since little oil is used. You can also make it in the air fryer!

INGREDIENTS

• 6 large bone-in drumsticks, skin removed

• 2 1/2 cups bran flakes, (use gluten-free corn flakes for GF)

• 3 tsp kosher salt, less if you are using regular salt

• 1/2 tsp garlic powder

• 1/2 tsp paprika

• 1/2 tsp fresh black pepper

• 1/2 tsp cayenne pepper

• 5 tbsp Hellman's light mayonnaise

• 1 tsp Dijon mustard

• Oil spray

INSTRUCTIONS

• Preheat oven to 400F.

• Line a baking sheet with foil and set a rack above. Spray rack with oil.

• Crush cereal in a food processor or chopper.

• In a bowl mix crushed cereal with salt, paprika, garlic powder, black pepper and cayenne pepper.

• Place in a shallow dish or ziplock bag.

• Combine mayonnaise and Dijon mustard.

• Using a cooking brush, brush onto chicken then coat chicken with crushed cereal mixture.

• Place chicken on wire rack and spray with oil. Bake 45 minutes, or until the chicken is cooked through in the center and reaches an internal temp of 165F.

Air Fryer Fried Chicken Directions:

• Spray the tops of the chicken with oil and air fry 370F 22 to 24 minutes, turning the chicken halfway and spraying the top again, until the crumbs are golden and the chicken is cooked through.

Nutrition Information

• Serving Size: 1 Drumstick

• Calories: 158

• Carbohydrates: 15g

• Protein: 14.5g

• Fat: 5g

• Saturated Fat: 1g

• Cholesterol: 48mg

• Sodium: 835mg

• Fiber: 3.1g

• Sugar: 3.5g

Changing Diets are Making More Americans Anemic

WEDNESDAY, Aug. 4, 2021 (HealthDay News) -- Growing numbers of Americans aren't getting enough iron in their diets most likely due to changes in farming practices and a shift away from red meat, researchers report.

The upshot: Rates of iron-deficiency anemia are on the rise.

"Iron deficiency remains a major public health issue even in a developed country such as the United States," Dr. Ian Griffin and Dr. Marta Rogido wrote in an editorial published along with the new research. They practice at Biomedical Research of New Jersey in Cedar Knolls.

Iron helps make hemoglobin, a component of red blood cells that carries oxygen from the lungs to the rest of the body. Anemia results from a drop in red blood cells. It can cause fatigue, pale skin, dizziness and/or weakness, and can lead to other health problems, including heart failure, if left untreated, according to the U.S. National Heart, Lung, and Blood Institute.

For this study, researchers used three large government databases to track trends in anemia rates; the amount of iron found in U.S. food products; and deaths from iron-deficiency anemia between 1999 and 2018.
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Recipe of the Week - Quick and Easy Garden Tomato Sauce

In the summer, there's nothing better than homemade, fresh garden tomato sauce – perfect for your favorite pasta dish!

INGREDIENTS

• 8 cups (5 lbs) peeled, seeded and diced plum tomatoes

• 2 tablespoons extra virgin olive oil

• 4 cloves garlic, chopped

• pinch crushed red pepper flakes

• 1 1/2 teaspoons kosher salt

• black pepper, to taste

• 3 tablespoons chopped fresh basil

INSTRUCTIONS

• To peel the tomatoes, bring a large pot of water to boil.

• Slice an X on the bottom of each tomato.

• When boiling, drop the tomatoes in the water to blanch 1 to 2 minutes, or until the skin cracks.

• Quickly remove from the water and let them cool a few minutes until they are cool enough to handle, the skin will come right off.

• Dice the tomatoes fine.

• Heat the oil in a heavy pot over medium heat. When hot add the garlic and saute until golden brown.

• Add red pepper flakes and cook 1 minute. Stir in tomatoes. Season with salt and pepper. Partially cover and cook low heat 25 minutes.

• Add the basil and remove from heat. I like it chunky, if you like it smooth, you can puree part of the sauce after. Serve over your favorite pasta.

• *Makes 6 Cups*

Nutrition Information

• Serving Size: 1/2 Cup

• Calories: 61

• Carbohydrates: 9g

• Protein: 1.5g

• Fat: 3g

• Saturated Fat: 0.5g

• Sodium: 157mg

• Fiber: 2g

Is Perfectionism Ruining Your Health?

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By: Erin Power

If you’re wondering if you’re a perfectionist, I’d say there’s a good chance you are. Or at least have perfectionist tendencies. I know I do. After all, who doesn’t want to be perfect? Who doesn’t want to be the one who gets the gold stars, the big wins, and the admiration?

Perfectionism is one of those traits people typically see as a positive, but underneath it is often self-defeating thoughts and emotions, low self-esteem, stress, and chronic anxiety, which actually make it harder to achieve your goals. And, if I’m being honest here, it makes it harder to function in general.

As a health coach, I see this all the time, and I know what it feels like. The procrastination, the all-or-nothing thinking, the unrealistic standards. My clients get so wrapped up in trying to “get it right,” that it defeats the whole purpose of working with someone to get their health on track in the first place.

What is Perfectionism Anyway?

Psychologists describe perfectionism as the tendency to demand an extremely high or even flawless level of performance (from yourself or others) — significantly more than what’s required from the situation. It’s the unhealthy belief that anything less than perfect is unacceptable. No pressure, right?

It’s a combo of excessively high personal standards and overly critical self-evaluations. And it sets you up for feeling shame, judgement, and blame, which then leads to more of those debilitating, self-defeating thoughts.

Being motivated is great. But there’s a big difference between healthy motivation and aiming for perfection. Healthy motivation looks like self-focus, self-compassion, and having a growth mindset, while perfection is more about people-pleasing, fear, and control.

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Recipe of the Week - Strawberry Scones

Strawberry Scones made lighter, a wonderful breakfast and a delicious way to use up fresh summer strawberries!

INGREDIENTS

• 1 cup fresh strawberries, cut into small pieces

• 1 cup all purpose flour

• 1 cup whole wheat flour

• 1/4 cup sugar plus 1 tsp for topping

• 1/4 tsp salt

• 2 tsp baking powder

• 1/4 cup (half stick) frozen butter

• 3/4 cups 1% light buttermilk, cold

• 1 tsp vanilla

INSTRUCTIONS

• Preheat the oven to 400F.

• Measure out ¼ cup of sugar and remove 1 tbsp. Mix strawberries with 1 tbsp of sugar and set aside.

• In a large bowl, mix all the dry ingredients including the remaining sugar.

• Using the large holes of a cheese grater, grate the frozen butter into the flour.

• Mix well with flour.

• In a medium bowl, mix the buttermilk, vanilla.

• Using a fork, slowly stir in the wet ingredients to the dry ingredients, until all the mixture is moistened. Do not over work the dough.

• Fold in the strawberries.

• Line a cookie sheet with a silicone sheet or parchment paper.

• Drop 8 equal large spoonfuls onto the cookie sheet (to avoid tough scones, do not press or compact). Sprinkle with one teaspoon of sugar. Bake in the center rack 18 minutes.

• Remove and let them cool about 5 minutes before eating.

• Optional: drizzle with glaze if desired by mixing powdered sugar and milk

Nutrition Information

• Serving Size: 1 Scone

• Calories: 201

• Carbohydrates: 32g

• Protein: 4.5g

• Fat: 6.5g

• Fiber: 2.5g

How to Improve My Rest

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Looking for tips to get the best out of your rest? You’re in the right place!

Obviously, there are a lot of benefits to quality rest, including:

• Reduced stress and anxiety

• Improved mood

• Decreased blood pressure

• Chronic pain relief

• Improved immune health

• Stronger cardiovascular system

Here are some easy ways to improve your rest:

• Avoid caffeine in the afternoon and evening.

• Stick to a consistent sleep schedule, even on the weekends.

• Set your thermostat between 60 and 70 degrees at night.

• Avoid napping during the day.

• At least one hour before bed, swap screen time for a relaxing activity such as reading, bedtime yoga or a relaxing bath.

• Exercise is important, but avoid working out late in the day, if possible.

Help! I Can't Stop Snacking!

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By: Lindsay Taylor

The good news: After a rough year and a half, many people are finding their way back to something like “normal” (even if it’s a new normal).

The bad news: We picked up some not-so-helpful habits during our time underground. You’re not alone if you’re emerging from your cocoon feeling a little worse for wear!

There’s no time like the present to start shedding those bad habits so you can get back to being the glorious butterfly you’re meant to be. For a lot of people, priority number one is getting their eating back on track.

“Help, I Can’t Stop Snacking!”

I wish I had a dollar for every time I’ve heard this in the past few months. Are we surprised? What with all of us stuck at home bored, overwhelmed, and in close proximity to the kitchen, snack attacks were bound to happen.

Let me go on record as saying that I don’t think snacking is always a problem. Yes, we’re big fans of intermittent fasting around these parts, and snacking is widely maligned in the ancestral health world at large. I haven’t forgotten that Mark’s most recent book is called Two Meals a Day!

There’s no denying that some folks make significant health gains when they start eating less frequently. At the same time, the empirical evidence for or against snacking is decidedly mixed. Some studies show that frequent small meals or snacks impair weight loss, glycemic control, appetite regulation, and various health markers. Others find that snacking is neutral or even beneficial for these same parameters.

As for the “humans aren’t meant to snack” argument, depending on their food environments, our paleolithic ancestors probably “snacked” as they foraged for plants that didn’t require cooking.1 You’re telling me that every one of those delicious berries made it back to camp? I think not. However, that’s not at all what snacking looks like today. Where modern humans run into trouble is with overconsumption of hyper-palatable, low-quality, pro-inflammatory foods. That concept would have been totally foreign to our ancestors, but it’s what most people mean when they say they “can’t stop snacking.”

If you’re stuck in a snacking rut, here are six things to consider:

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10 Ways to Avoid Overeating

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A person can use the following ten evidence-based methods to suppress their appetite and avoid overeating:

1. Eat more protein and healthful fats.

2. Drink water before every meal.

3. Eat more high-fiber foods.

4. Exercise before a meal.

5. Drink Yerba Maté tea.

6. Switch to dark chocolate.

7. Eat some ginger.

8. Eat bulky, low-calorie foods.

9. Stress Less

10. Mindful Eating
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Recipe of the Week - Grilled Coconut Red Curry Shrimp

Coconut Red Curry Shrimp Skewers with bell pepper and onions are so flavorful, thanks to one of my favorite pantry staples – red curry paste.

INGREDIENTS

• 1 ½ lbs large, 20-25# shrimp, peeled

• ½ tsp kosher salt

• 1 red onion

• ½ cup low-fat coconut milk

• 2 Tbsp red curry paste, or more to taste

• 1 ½ tsp minced or grated fresh ginger

• 2 cloves garlic, minced or grated

• ½ jalapeño, minced (optional)

• 2 limes

• 2 red bell pepper

• 8 or 16 large skewers

• Cooking spray

• Chopped cilantro for serving

INSTRUCTIONS

• Pat the shrimp dry and season both sides with salt.

• Cut the onion into 8 wedges and reserve 7 wedges for the skewers.

• Mince the remaining wedge and add it to a large bowl with the coconut milk, curry paste, ginger, garlic, and jalapeño (if using) along with the zest and juice of 1 lime.

• Whisk until smooth, then give it a taste; if you’d like a stronger curry flavor, add a little more paste.

• Add the shrimp to the bowl and marinate for 30 minutes.

• Meanwhile, preheat the grill with high heat and oil the grates.

• Cut the reserved onion wedges into approximately 1-inch chunks, and try to keep the layers intact.

• Cut the bell pepper into 1- to 2-inch pieces.

• Thread the shrimp, onion wedges, and [individual or doubled slices of] bell pepper onto doubled skewers, alternating as you like but beginning and ending each skewer with shrimp, for a total of 8 kabobs.

• Reserve the marinade and lightly spray the kabobs with cooking oil.

• Add the kabobs to the grill and brush with marinade. Grill for 2 to 3 minutes per side, brushing with marinade after flipping, until the shrimp are pink and firm and the onion is lightly charred.

• To serve, place the kabobs on a platter. Generously sprinkle chopped cilantro over everything and serve with wedges of lime.

Nutrition Information

• Serving Size: 2 Skewers

• Calories: 252

• Carbohydrates: 13g

• Protein: 36g

• Fat: 5g

• Saturated Fat: 1.5g

• Cholesterol: 250mg

• Sodium: 848mg

• Fiber: 3g

• Sugar: 4g

Listen to Your Body Again

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By: Erin Power

Summer parties, BBQs, a few adult beverages. Heck, it’s been forever since you’ve had a little fun — and this past year has been rough — so why not indulge? Why not pile on the treat foods and keep the sangria flowing? While you’re at it, go ahead and stay up way too late. There’s plenty of time to catch up on sleep later.

Anyone who knows me knows that I’m a hedonist at heart. I believe humans are driven by the pursuit of pleasure. The problem arises when we indulge mindlessly because we believe we deserve it and because it’s been 16 months since we’ve had the opportunity to let our hair down and interact with other human beings within a six-foot radius. Or, on the flip side, are so out of touch with our bodies’ sensations that even simple things like fatigue and hunger become totally overwhelming and unmanageable.

As a health coach, I’ve worked with hundreds of uber-disciplined, well-educated folks who have their macros completely dialed in, yet struggle to see results, as well as those who restrict like nobody’s business during the week or follow the health-fad-du-jour, then give in to a whole weekend’s worth of junk food (and all the guilt, shame, and judgement that comes with it). It’s one of the reasons I’ve become a staunch anti-diet advocate. And why I’m passionate about helping people re-learn how to listen to their bodies.

What Does Listen to Your Body Even Mean?

Everything about our culture encourages us to tune out our bodies’ signs, from advertising that insists we don’t need to put up with headaches, allergies, or indigestion to the glorification of cheat days, pushing through the pain of over exercising, abandoning our own gut feelings for the professional opinion of a healthcare provider, and convincing ourselves that we “might just be thirsty” when we feel hunger come on.

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Recipe of the Week - Cilantro Chicken Salad

This easy chicken salad recipe is made with scallions, cilantro with a hint of lime. It's a tasty twist on traditional chicken salad with some Latin flavor!

INGREDIENTS

• 7 oz cooked chicken breast, shredded or diced

• 2 tbsp light mayonnaise, full fat for Keto

• 1 small scallion, chopped

• 2 tsp lime juice

• 2 tbsp chopped cilantro

• kosher salt and pepper

• 1/8 teaspoon garlic powder

• 1/8 teaspoon cumin

• 1/8 teaspoon chile powder

• low sodium chicken broth, check labels for Keto or use bullion

INSTRUCTIONS

• Combine cooked chicken, mayonnaise, scallions, lime juice, and cilantro.

• Season to taste with salt, pepper, garlic powder, cumin, and chile powder.

• Add a little chicken broth if chicken seams too dry, 1 tbsp at a time.

How to Poach Chicken Breast:

• Cover chicken breast in broth in a small pot, add water if it doesn't cover the chicken.

• Add salt and pepper, a piece of celery and it's leaves (you could add herbs like parsley, garlic, onion, or whatever you want) and bring to a boil. Reduce to a simmer and cook 5 minutes.

• Remove from heat, cover tight and let it sit for 15-20 minutes or until thickest part of the breast registers 160 degrees.

• Chicken will be cooked through. Let it cool and cut into small cubes.

Nutrition Information

• Serving Size: 1/2

• Calories: 160.5

• Carbohydrates: 3g

• Protein: 23g

• Fat: 6g

• Saturated Fat: 0.5g

• Cholesterol: 61.5mg

• Sodium: 151.5mg

• Fiber: 0.5g,

• Sugar: 1g

Recipe of the Week - Air Fryer Burst Tomato Burrata Caprese Salad

Burst tomatoes are so quick and easy to make in the air fryer. Adding burrata cheese and arugula turns this into a delicious summer salad.

INGREDIENTS

Tomatoes

• 1 pint heirloom cherry tomatoes, halved

• 4 large whole garlic cloves, slightly smashed

• 1 teaspoon olive oil

• 1/4 teaspoon salt

Salad

• 3 cups baby arugula

• 1 small whole Burrata cheese, 4 ounces

• 1 tablespoon balsamic glaze

• 1/4 cup torn basil

• 2 ounces sliced rustic loaf, sliced

INSTRUCTIONS

• Place tomatoes, garlic, 1 teaspoon extra virgin oil, and 1/4 teaspoon each of the salt and pepper in a bowl and toss, transfer to the air fryer basket. Cook 400F 10 minutes, shaking.

• Place arugula on a platter. Drain burrata and add to the arugula. Top with roasted tomatoes and drizzle any juices that accumulated. Top with balsamic glaze, basil, salt and pepper. Serve with bread.

Nutrition Information

• Serving Size: 1/2

• Calories: 307

• Carbohydrates: 30g

• Protein: 15g

• Fat: 18g

• Saturated Fat: 8.5g

• Cholesterol: 40mg

• Sodium: 505.5mg

• Fiber: 3.5g

• Sugar: 7g

How Do I Recover from a Workout?

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Need some help covering after a workout? Try these nine things!

1. Food (you have a 2 hr window to get in proper nutrients post workout)

2. Cold water immersion (to rapidly reduce muscle pain and soreness)

3. Sauna (if the cold is unbearable, heat can help in recovery)

4. Walk (keeps the blood flowing and clears the mind)

5. Magnesium (precursor to hundreds of physiological processes in the body)

6. Sleep (without sleep your results will be self destructive)

7. Sun (sun improves muscle recovery)

8. Reduce stress (stress of any kind will hinder recovery)

9. Control your ego.

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What are Postbiotics? What do they have to do with gut health?

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By: Mark Sisson

Gut health is an enormous topic that just got even bigger.

You know about probiotics: bacteria that provide benefits to our gut, metabolic, and/or overall health when eaten. Some probiotic bacteria colonize our guts—they take up residence in our digestive tract and provide lasting effects. Some probiotic bacteria are transients—they visit and impart benefits and interact with our guts and its inhabitants, but do not stay.

You also know about prebiotics: non-digestible food components that nourish and provide food for the bacteria living in our guts. Prebiotics include fermentable plant fibers, resistant starch, “animal fiber,” and certain polyphenols.

This is standard stuff. Entire store shelves are devoted to fermented dairy, pickles, sauerkraut, supplements, kombucha, and other sources of probiotics. You’ve probably got all sorts of strange gums and fibers and powders that serve as prebiotic substrate for gut bugs. Gut health is mainstream.

But you probably don’t know about postbiotics.

What Are Postbiotics?

Postbiotics are the products created by our gut bacteria after they consume prebiotics, interact with incoming food components, and interact with other bacteria. They include:

• Short-chain fatty acids like butyrate, propionate, and acetate

• Vitamins like inositol, vitamin K2, and certain B vitamins

• Neurotransmitters like GABA and serotonin

And then there are the likely innumerable postbiotic effects, metabolites, and outcomes that we have yet to elucidate and quantify. In other words, postbiotics—the actions, products, and interactions of probiotic bacteria—are the entire reason we’re so interested in probiotics and prebiotics.

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Recipe of the Week - Grilled Steak with Tomatoes, Red Onion and Balsamic

This Grilled Steak topped with fresh chopped tomatoes, red onion, balsamic vinegar, and olive oil is one of my favorite ways to make steak in the summer.

INGREDIENTS

• 2 lb flank or london broil steak

• 1 1/2 teaspoons kosher salt and fresh black pepper, to taste

• garlic powder

• 1 tbsp extra virgin olive oil

• 2 tbsp balsamic vinegar

• 1/3 cup red onion, chopped

• 3 to 4 medium tomatoes, chopped (about 3 1/2 cups)

• 1 tbsp fresh herbs such as oregano, basil or parsley

INSTRUCTIONS

• Pierce steak all over with a fork. Season generously with salt, pepper and garlic powder and set aside about 10 minutes at room temperature.

• In a large bowl, combine onions, olive oil, balsamic, salt and pepper. Let onions sit a few minutes in the mixture to mellow a bit. Combine with tomatoes and fresh herbs and adjust seasoning if needed.

• Heat grill or broiler on high heat. Cook steak about 7 minutes on each side for medium rare or longer to taste. Remove from grill and let it rest on a plate for about 5 minutes before slicing.

• Slice steak thin on the diagonal; top with tomatoes and serve.

Nutrition Information

• Serving Size: 3oz + 1/2 cup salad

• Calories: 198

• Carbohydrates: 3g

• Protein: 25g

• Fat: 9g

• Saturated Fat: 3g

• Cholesterol: 78mg

• Sodium: 71mg

• Fiber: 0.5g

• Sugar: 0.5g

Sprinting and Jumping - Losing Body Fat and Cultivating Gratitude

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By: Brad Kearns

Before we get into details about the two best exercises ever known to mankind to shed excess body fat (sprinting and jumping), I want to put in a little plug for the trending healthy living topic of gratitude.1 The concept is easy to pay lip service to, especially when you’re struggling and not in the best mood to feel it naturally. I’m recently recovered from minor knee injury lasting six months that prevented me from doing my beloved sprinting and high jumping workouts. While athletics no longer dominates my life as it did when I was a pro triathlete, there was a lingering frustration deep down from being deprived of my favorite fitness endeavors, being unsure of the diagnosis of my injury, testing out the knee and experiencing setbacks, and being forced to be massively patient.

Today, I feel incredibly grateful to be back at the track sprinting and jumping. I’m also grateful for the outstanding physical therapy and chiropractic care that helped me finally obtain an accurate diagnosis and quickly heal from tight hip flexors, quads, and calves that referred pain to the area of what actually always was a perfectly healthy knee. When in doubt, seek out high quality, athletic-minded, hands-on healing practitioners!

Now that I’m back into the groove, I notice that I relish the entire workout experience like never before—hopping the fence to gain access to the track, completing my deliberate warmup routine and exacting technique drills (Basic and Advanced) that I have so much fun sharing on YouTube, and performing an ambitious main set of sprints or a focused high jumping workout.

Interestingly, my most significant source of gratitude comes from the discomfort associated with delivering brief bursts of maximum physical effort. I challenge anyone reading to reflect on your attitude before and during your most difficult workout efforts—those last few reps or last few meters to complete a great set. It’s common to whine and judge these efforts negatively. This mentality is infectious amidst training groups and teams. We whine to our personal trainers during a session, forcing them out of trainer or coach mode and into babysitter mode.

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