Recipe of the Week - Apple Cobbler

Apple Cobbler made with warm cinnamon apples and a golden cobbler crust.

INGREDIENTS

For the Filling:

• 2 1/2 lbs Gala apples, peeled, cored and sliced 1/4" thick*

• 6 tablespoons honey

• 2 tbsp cornstarch

• 1/2 tsp cinnamon

• 1/4 tsp nutmeg

• pinch of salt

• 1/2 tablespoon fresh lemon juice

• 1/2 cup water

For the Topping:

• 1/4 cup King Arthur white whole wheat flour

• 1/4 cup King Arthur all purpose flour

• 2 tbsp granulated sugar

• 1/2 tsp baking powder

• 1/4 tsp baking soda

• pinch of salt

• 2 tbsp chilled whipped butter

• 1/3 cup low-fat buttermilk

• 1 tbsp canola oil

• 1 tsp light brown sugar, unpacked

INSTRUCTIONS

• In a large heavy pot, combine all of the apple filling ingredients and simmer on low heat for about 25 minutes, gently stirring occasionally until the apples are soft.

• Divide warm apples into 8 (4 inch) ramekins.

• Preheat the oven to 400F.

• In a medium bowl, whisk flours, granulated sugar, baking powder, baking soda and salt.

• Cut in chilled butter (must be cold) using a pastry cutter (or 2 knives) until pebble-sized pieces are formed.

• In a small bowl combine buttermilk and oil; mix well.

• Add to the dry mixture and mix until just moistened, careful not to over-mix.

• Spoon the batter over the apples in the ramekins.

• Place on a sheet pan. Sprinkle with brown sugar and bake 24 to 28 minutes, until apples are bubbling and the topping is golden. Let it stand 8 to 10 minutes before eating.

Nutrition Information

• Serving Size: 1 Cobbler

• Calories: 215

• Carbohydrates: 44.5g

• Protein: 1.5g

• Fat: 4g

• Saturated Fat: 1.5g

• Cholesterol: 5.5mg

• Sodium: 71mg

• Fiber: 4g

• Sugar: 32g

Did You Know? Socializing Gives Older Adults a Cognitive Boost!

When adults age 70 to 90 report more frequent, pleasant social interactions, they also have better cognitive performance on that day and the following two, research finds.

The findings, published in PLOS ONE, may have special relevance now due to social distancing during the COVID-19 pandemic, says study leader Ruixue Zhaoyang, assistant research professor at Penn State’s Center for Healthy Aging.

“Our study is one of the first to show that whether you have social interactions on one day can immediately affect your cognitive performance that same day and also on the following days,” Zhaoyang says. “The fact that we found that the cognitive benefits of having pleasant social interactions could manifest over such a short time period was a happy surprise and could be a promising area for future intervention studies.”

According to the Alzheimer’s Association, more than six million Americans are currently living with Alzheimer’s disease, and that number is expected to rise to almost 13 million by 2050. Additionally, deaths from Alzheimer’s disease and other dementias have risen by 16% during the COVID-19 pandemic.

Zhaoyang says that without reliable drug therapies, it’s critical to find ways to help prevent these conditions before they reach the clinical stage.

“Alzheimer’s disease and other dementias impose substantial burdens on patients as well as their family and caregivers,” Zhaoyang says. “It’s important to find modifiable risk factors for cognitive decline before they progress to the clinical stages of Alzheimer’s disease. Social Isolation later in life is one risk factor for dementia, and also one we have some control over.”

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Recipe of the Week - Tofu Stir Fry with Vegetables in a Soy Bean Sesame Sauce

This quick and easy Sesame Soy Tofu Stir Fry is loaded with fresh and colorful vegetables and plant-based protein.

INGREDIENTS

Sauce

• 1/4 cup reduced-sodium soy sauce, or gluten-free soy sauce

• 1/4 cup reduced-sodium vegetable broth

• 1 tablespoon honey, or brown sugar for vegan

Stir Fry

• 16 ounces super firm tofu, drained, pressed

• 1 tablespoon reduced-sodium soy sauce, or gluten-free soy sauce

• 2 tablespoons cornstarch or arrowroot powder

• 1 tablespoons neutral oil, such as grapeseed or canola

• 1 tablespoon sesame oil

• 1 red bell pepper, diced 1/2 inch

• 1 small bunch of broccolini, chopped 1-inch

• 4 garlic cloves, minced

• 1 tablespoon grated ginger

• 1 tbsp sesame seeds, toasted

INSTRUCTIONS

• In a small bowl combine soy sauce, vegetable broth and honey. Set aside.

• Once the tofu has drained, slice in half then into 1/2 inch cubes and place into a large bowl and season with 1 tablespoon soy sauce.

• Sprinkle cornstarch on top and gently toss with your hands to ensure all tofu pieces are covered.

• In a large nonstick skillet or wok, add 1 tablespoon oil and heat to medium-high.

• Add the tofu and let it get crispy without touching it or flipping for 3-4 minutes, then repeat on all sides.

• Remove tofu and set aside.

• To the skillet at medium heat, add sesame oil, red peppers, broccolini and cook until softened, about 5 minutes.

• Add the garlic and ginger and cook 30 to 60 seconds.

• Add the tofu and sauce, toss and cook for an additional 1 to 2 minutes, or until sauce is slightly thickened and the tofu is heated through.

• Top with sesame seeds.

NOTES

Variations:

• You can use any vegetables you like. I used broccolini and bell pepper, but broccoli, carrots, or snap peas would also work.

• Make the stir fry vegan by swapping the honey for maple or brown sugar.

• Make a spicy tofu stir fry by adding sriracha to the sauce.

• Serve the stir fry by itself or with rice or soba noodles, or if you want to keep it low-carb, use cauliflower rice or zucchini noodles.

Nutrition Information

• Serving Size: 1 Cup

• Calories: 294

• Carbohydrates: 21.5g

• Protein: 18.5g

• Fat: 16g

• Saturated Fat: 2.5g

• Sodium: 868.5mg

• Fiber: 6.5g

• Sugar: 6.5g

Recipe of the Week - Pumpkin Overnight Oats in a Jar

Pumpkin Pie Overnight Oats is a healthy plant-based breakfast made with my homemade pumpkin butter, oat milk, chia and spices, refrigerated overnight and topped with banana and nuts/seeds. No cooking required!

INGREDIENTS

• 1/4 cup organic quick oats

• 1/2 cup unsweetened milk of choice

• 2 tbsp pumpkin butter

• 1 tsp chia seeds

• pinch cinnamon

• pinch pumpkin pie spice

Topping:

• 1/4 sliced banana, freeze the rest for smoothies

• pinch cinnamon

• pinch pumpkin pie spice

• 1 tbsp raw hulled pecans, pepitas, walnuts, or any nut

• whipped cream or dairy free cream (optional), for topping

INSTRUCTIONS

• Combine the oats and 1/2 cup of the milk in a jar.

• Stir in the pumpkin butter, chia seeds and spices.

• Cover jar, shake and refrigerate overnight.

• The next morning remove from the refrigerator and let it sit on the counter 30 minutes to take out the chill (or you can microwave a few seconds if you wish).

• Add the banana, sprinkle with a little cinnamon and pumpkin spice and top with nuts. Finish with whipped topping, if desired. Enjoy!

Nutrition Information

• Serving Size: 1 Jar

• Calories: 269

• Carbohydrates: 40.5g

• Protein: 10g

• Fat: 12g

• Saturated Fat: 0.5g

• Sodium: 165.5mg

• Fiber: 10g

• Sugar: 16g

Study Finds Spending Time Among Trees Helps Kids’ Brain Development

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Trees are critical to our global health—they provide the very oxygen we breathe. Additionally, trees may also be very influential for our individual health, both mentally and physically. A new study published in Nature Sustainability found that children between the ages of 9 and 15 who spent significant time around trees benefited cognitively in several ways.

The study followed 3,568 students in London. The study tracked cognitive performance and mental health over the early adolescent years. Children who spent time in woodland areas showed improved cognitive performance and better mental health than their peers without frequent visits to the woods. Interestingly, time spent in grassy or lake areas did not provide the same benefits as woodlands. The results showed trees specifically may be a protective factor for children as they grow.

Other studies have proven green space is beneficial to children—and adults. The new study's findings suggest trees may be an important factor contributing to these health benefits. It is unclear exactly why nature may boost cognition. It may increase gray matter, or prompt changes in the amygdala which regulates emotion. Trees particularly may calm our minds with their pleasing “fractal” patterned branches.

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Why am I Tired?

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Overworked and Under Rested: The Real Reason You’re so Tired

By: Erin Power

Feeling tired all the time? You’re not alone. Turns out 60% of folks say they’re more exhausted now than they were in their pre-pandemic days. And sleep is only part of the equation.

We live in a high-achieving, chronically fatigued culture. One of the reasons being that we’re constantly bombarded by the message that productivity is the ultimate goal in life. We’re socially rewarded for crushing it whenever and wherever possible:

More reps at the gym…More calories torched…More emails sent…More to-dos to do…You get the picture.

The Downside of Keeping Up

Even if you love what you do, the pressures to keep up with the modern world can leave you feeling mentally, emotionally, and physically drained. As a health coach, I see this all the time. My clients come to me foggy and fatigued, falling asleep in front of the TV, snapping at their kids, and chronically over caffeinating. And the conventional recommendation to “get more sleep” just hasn’t cut it.

Signs you might be running on empty:

• Lack of concentration

• Being easily agitated

• Confusion

• Cravings

• Coping with food or alcohol

• Anxiety or depression

• Overwhelmed

According to physician, researcher, and author, Saundra Dalton-Smith, there’s a big difference between sleep and rest. She says, “If you’re waking up and still exhausted, the issue probably isn’t sleep.” And there are seven areas of rest we’re collectively not getting enough of:

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Recipe of the Week - Banana Nut Protein Oats

This protein-packed bowl of oatmeal, sweetened with ripe banana and just a touch of maple syrup, uses vanilla protein shake and egg whites to add more protein and make the oats creamy.

INGREDIENTS

• 1 medium ripe banana, halved

• 1/3 cup quick oats

• 2/3 cup liquid Orgain's vanilla protein shake (or any pre-made protein shake you like)

• 3 tablespoons egg whites

• 1/2 teaspoon pure maple syrup

• 5 grams chopped walnuts

INSTRUCTIONS

• Slice half of the banana and set aside.

• Mash the other half of the banana with a fork and place it into a small pot with oats, protein shake and egg whites and mix well.

• Cook medium-low and stir until it comes to a boil, once it boils continue cooking until thickened, about 2 - 3 minutes.

• Pour into a bowl and top with remaining banana, chopped walnuts and maple syrup.

NOTES

• Variations:

  If you prefer to use powdered protein, prepare as instructed and use 2/3 cup powder.

  Sub chopped pecans or almonds for the walnuts

  Switch out the maple syrup with agave or honey.

Nutrition Information

• Serving Size: 1 Bowl

• Calories: 388

• Carbohydrates: 63.5g

• Protein: 18.5g

• Fat: 9g, Saturated Fat: 1g

• Cholesterol: 9.5mg

• Sodium: 203mg

• Fiber: 6.5g

• Sugar: 23g

7 Ways to Get the Rest You Need

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Looking for some ways to get more rest? Here are seven quick tips!

1) Schedule short breaks

2) Remember to breathe

3) Get inspired

4) Learn to say "no"

5) Offload your feelings

6) Engage in something bigger than yourself

7) Go have fun!

Recipe of the Week - Cilantro Lime Chicken Breast

Cilantro Lime Chicken Breast is marinated in olive oil, lime juice, lime zest, garlic, and cilantro and cooked in the air fryer or on the grill/grill pan.

INGREDIENTS

• 4 organic boneless skinless chicken breasts, 6 oz each

• zest and juice of 1 lime, plus 1 lime cut into wedges

• 1 tbsp olive oil

• 1/2 cup fresh cilantro, divided

• 2 cloves minced garlic

• 1 tsp kosher salt and black pepper, to taste

INSTRUCTIONS

• Pound the thicker end of the chicken breast with a mallet to make it even with the thinner end.

• Combine the juice of 1 lime, lime zest, olive oil, 1/4 cup of the cilantro finely chopped, garlic and salt to a large glass or ceramic container with a lid, or a gallon size freezer bag.

• Coat the chicken well on both sides and marinate in the refrigerator at least 1 hour or as long as overnight, the longer the better, turning halfway.

• When ready to cook, oil a grill or grill pan over medium to medium-high heat.

• Grill about 5 minutes on each side, or until charred and cooked through in the center.

• Remove and set aside on a platter and squeeze the remaining lime over the chicken. Garnish with the remaining fresh cilantro.

Air Fryer Directions:

• Air fry in a single layer at 380 degrees for 5 minutes on each side.

NOTES

Variations:

• Sub chicken thighs.

• Use this cilantro-lime marinade as a base and change up the flavors with different citrus and herbs, like lemon and basil or orange and rosemary.

Nutrition Information

• Serving Size: 1Chicken Breast

• Calories: 217

• Carbohydrates: 0.5g

• Protein: 38.5g

• Fat: 5.5g

• Saturated Fat: 1g

• Cholesterol: 124mg

• Sodium: 360mg

• Fiber: 0.5g

• Sugar: 0.05g

Top 10 Tips from Bodybuilders

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Hit a plateau? Check out these helpful tips directly from bodybuilders!

1) The Importance of Mind/Muscle Connection

2) Finding the Joy in the Journey While Still Having Goals.

3) Extreme Discipline and Consistency.

4) Keep Carbs Low if Fats are High and Vice Versa.

5) Protein is King for Body Composition.

6) Fasted Walks are a Life Hack.

7) Counting Calories Works if you are Honest and Meticulous.

8) Extremely low Body Fat Levels are not Sustainable.

9) The Most Meaningful Pursuits are Also Hard.

10) "Bro-science" is often Vindicated by Actual Science.

For more Details Click Here

Don't Give Up! You're Just on the Other Side of a Breakthrough

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By: Erin Power

I love those posts about famous people who didn’t reach their stride until mid-life. Or ‘til after receiving hundreds of rejection letters. Or following some huge life-altering experience. Like George Lucas who got turned down by three major movie studios. Michael Jordan who got cut from his high school basketball team, twice. The dude who started FedEx who allegedly got a C on his college term paper promoting the original biz idea.

They’re all well-known now (well most of them), but without special skills like tenacity, self-compassion, and flat-out trusting the process, they might not have ever gotten there.

The same thing goes for those of you struggling with sticking to a primal or keto diet, or trying to stretch out your fasting window by a few more hours, or ramping up your workout routine. I see it fairly frequently with my health coaching clients. They’re diligently following their real-food-eating-plan, tuning into their hunger levels, and moving their bodies regularly, then suddenly, there’s some obstacle that totally derails their hopes and dreams of success.

Obstacles can look like:

• The number not budging on the scale

• Lack of support from friends or partners

• General self-doubt

• Lack of motivation

• Fear of the unknown

• Temptation

• Chronic stress

Breakthroughs are Never Linear

The path to anything, be it fat loss, healing, PRs, or personal growth, is never a straight line. It’s curvy, messy, and often times chaotic. It’s just part of being human. And although it feels like you’re not making progress, you actually are.It’s like in the old days before electric drills and powerful jackhammers were a thing, they used to break boulders with handheld sledgehammers. Workers would hit those darn things over and over again without seeing any progress, but they’d keep at it because that was their job. Then, on the 50th or so hit, the boulder would magically split in half. Except it wasn’t magic, it’s science. They’re breaking down the integrity of the structure, each hit microscopically chipping away at it.
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Recipe of the Week - Spicy Sriracha Tofu Rice Bowls

These Spicy Sriracha Tofu Rice Bowls make a flavorful protein-packed meatless meal that comes together quickly!

INGREDIENTS

• 14 oz extra firm tofu, drained

• 1 tablespoon plus 2 teaspoons gluten-free Tamari, (or soy sauce) divided

• 4 teaspoons sriracha, divided

• 1 tablespoon sesame oil, divided

• 1 medium scallion, chopped, white and green parts separated

• 2 teaspoons Thai sweet chili sauce

For Serving:

• 1 cups cooked brown rice

• 1/2 cup warmed shelled edamame

• 1/2 teaspoon multi color sesame seeds

INSTRUCTIONS

• Place tofu block between some paper towels and press to absorb extra water.

• Repeat until tofu feels dry and no more water comes out. Slice across in half lengthwise and then into cubes.

• In a large bowl stir together 1 tablespoon of the tamari, 2 teaspoons of the sriracha, 2 teaspoons of the sesame and the scallion whites. Let the tofu sit 10 minutes.

Air Fryer directions:

• Spray the air fryer basket with oil.

• Transfer the tofu to the air fryer in a single layer and air fry 370F about 10 to 12 minutes, shaking the basket halfway until slightly golden and crisp on the outside and tender on the inside.

Oven directions:

• Bake in a preheat oven 400F about 25 minutes, turning halfway.

• While it cooks, add the remaining 2 teaspoons sriracha, 2 teaspoons Tamari, 1 teaspoon sesame oil and sweet chili sauce to the bowl.

• When the tofu is ready, toss it with the sauce to coat until evenly covered. Serve immediately over rice with edamame, sesame seeds and scallion greens.

NOTES

Variations:

• Swap the tofu with chicken or shrimp.

• If you don’t have an air fryer, bake the tofu in the oven at 400 degrees for 25 minutes.

• Sub coconut aminos or soy sauce for tamari.

• Use plain white sesame seeds or omit them if you can’t find multi-colored.

• Here, I served these crispy tofu bowls with brown rice and edamame for more protein, but cauliflower rice or stir-fried veggies would also be great.

Nutrition Information

• Serving Size: 1 Bowl

• Calories: 453

• Carbohydrates: 38g

• Protein: 29g

• Fat: 20g

• Saturated Fat: 2.5g

• Sodium: 1109mg

• Fiber: 6.5g

• Sugar: 6.5g

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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