Sweat it Out or Sleep it Off? Nine Common Exercise Dilemmas

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Feeling under the weather? There are some circumstances where giving your body a rest is more important than getting a workout in.

We all know moving more is generally good for health. But more is not always better when it comes to exercise — and there are indeed times when doctors and fitness professionals say taking it easy may be the best option.

But it’s not always easy to make the call on whether you should stick with that sweat session or give your body a break for the day. If you didn’t sleep well last night, you’re feeling slightly under the weather, or you just got your COVID-19 vaccine, here’s what experts advise doing:

1. You Have a Cold, and Your Nose Is Running Like a Faucet

The Verdict Sweat it out

The Rationale As long as you don’t have a fever and you feel like doing it, you’re cleared to exercise, says Susan L. Besser, MD, primary care provider at Mercy Medical Center in Overlea, Maryland. Just keep the workout intensity light to moderate — think walking or exercising on an elliptical — and make sure you’re staying hydrated. “If you’re sick, you’re already dehydrated, so you need to drink plenty of water when you exercise,” she says.

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Did You Know? An Extra Hour of Sleep Lowers Obesity Risk in Newborns

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We've seen a number of interesting studies explore the relationship between poor sleep and obesity, with some also tying in other adverse health effects such as hypertension and diabetes. A new paper has investigated this phenomenon in newborns, finding that sleeping soundly during the first few months of life can be an important factor in preventing excessive weight gain during this early formative period. The authors of this new study set out to plug some of the gaps in our knowledge around how sleep, or lack thereof, can influence physical growth in the first six months of a child's life. While various studies have drilled into the details of this relationship in adults, including some that unearth tissue-level molecular changes in shift-workers, for example, few studies have focused on infants with disrupted sleep patterns. "While an association between insufficient sleep and weight gain is well-established in adults and older children, this link has not been previously recognized in infants," says study co-author Susan Redline from Brigham and Women's Hospital. "In this study, we found that not only shorter nighttime sleep, but more sleep awakenings, were associated with a higher likelihood of infants becoming overweight in the first six months of life."

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Recipe of the Week - Drunken-Style Noodles with Shrimp

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INGREDIENTS

  • 8 cups plus ¾ cup water, plus more as needed

  • 8 ounces rice noodles, as thick as you can find

  • 2 tablespoons oyster sauce*

  • 2 tablespoons soy sauce or gluten-free Tamari

  • 1½ tablespoons fish sauce

  • 1½ tablespoons sriracha, or to taste

  • 1 tablespoon dark brown sugar

  • 3 large eggs

  • Salt

  • 1 tablespoon, plus 1 teaspoon vegetable oil

  • 1 pound large (31/35) shrimp, peeled and deveined

  • 2½ cups bite-sized broccoli florets , (from an 8-ounce/225 g broccoli crown)

  • 1 bunch of scallions, light and dark green parts separated, thinly sliced

  • 4 garlic cloves, minced

  • ½ cup loosely packed Thai or Italian basil leaves, roughly chopped

  • 1 tablespoon fresh lime juice, from 1 lime

  • Lime wedges, for serving (optional)

INSTRUCTIONS

  • Soak the noodles: Bring the 8 cups (2 L) water to a boil in a large pot. Remove the pot from the heat and add the rice noodles. Stir very well so they don’t stick, then let soak, stirring frequently, until soft, pliable, and just shy of perfectly cooked (they should be al dente, just like regular pasta). This process should take 10 to 20 minutes; check the noodles frequently as the soaking time varies greatly depending on the width and brand of the noodles. Drain and rinse well with cold water. (If not using the noodles right away, toss them with a little oil to prevent sticking.)

  • In a medium bowl, whisk together the oyster sauce, soy sauce, fish sauce, sriracha, brown sugar, and ¼ cup (60 mL) of the water.

  • In a small bowl, beat the eggs with ⅛ teaspoon salt.

  • Heat 1 teaspoon of the oil in a large (12-inch/30 cm) nonstick skillet over medium-high heat until shimmering. Add the shrimp and sprinkle with ⅛ teaspoon salt; cook, tossing occasionally, until the shrimp are opaque and just cooked through, about 2 minutes. Transfer the shrimp to a large bowl and wipe clean.

  • Spray the skillet with oil; add the eggs and scramble until cooked through.

  • Transfer the eggs to the bowl with the shrimp.

  • Add the broccoli to the pan along with ⅛ teaspoon salt and the remaining ½ cup (120 mL) water. Cover and steam until cooked through, about 2 minutes. Using a slotted spoon, transfer the broccoli to the bowl with the shrimp and eggs.

  • Discard any excess water from the pan and wipe it clean with a moist paper towel.

  • Return the pan to the stove, increase the heat to high, and add the remaining 1 tablespoon oil. When the oil is shimmering, add the light scallions and garlic and cook, stirring constantly, until fragrant, about 1 minute.

  • Add the noodles and sauce to the pan and toss with tongs until the noodles absorb the sauce and are perfectly tender, 3 to 5 minutes. If the noodles remain a bit tough at this point, add 2 tablespoons water to the skillet and continue to toss and cook until tender. Repeat with more water as necessary.

  • Add the shrimp, eggs, and broccoli, the dark scallions, and the basil and lime juice to the skillet and toss until heated through. Taste and adjust seasoning if necessary. If the noodles seem dry, add another tablespoon

NOTES

Variations & Tips:

  • Protein: Switch up the protein with chicken or tofu or skip it if you want vegetarian drunken noodles.

  • Spiciness: If you want milder pad kee mao noodles, omit the sriracha. Like it spicier? Add more.

  • To make gluten-free drunken noodles, use gluten-free soy sauce, tamari, or coconut aminos.

  • For ultimate efficiency, prepare the other ingredients while your noodles soak.

  • *Gluten free options for oyster sauce- Kikkoman and Wok Mei

Nutrition Information

  • Serving Size: 2 Generous Cups

  • Calories: 487

  • Carbohydrates: 59.5g

  • Protein: 35g

  • Fat: 11g

  • Saturated Fat: 3g

  • Cholesterol: 306.5mg

  • Sodium: 1539.5mg

  • Fiber: 3.5g

  • Sugar: 6.5g

What is Inflammation?

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We talk a lot around here about inflammation, and some of you have raised good questions (and answers) regarding what we’re really getting at. A continuing thanks for your comments and thoughtful responses.

So, what do we mean by inflammation when we harp on the evils of sugars, grains, trans fats and other nutritional fiends? Ah, the many sides of swelling: abscesses, bulges, distensions, engorgements, boils, blisters, bunions, oh my! Do swollen ankles and puffy black shiners really have anything to do with the inflammation of arterial walls? Can flossing possibly help prevent heart disease? Let’s explore.

What is inflammation?

Inflammation is your body’s response to infection and injury. When your body triggers an inflammatory response, the immune system musters immune cells to the site of the injury or infection to isolate the area, remove harmful or damaged tissue, and begin the healing process.

Behind the scenes, your body deploys your immune system. For an injury, you can experience any combination of redness, pain, swelling or heat. For an infection, you may experience some of the same things, at a larger scale. Fever is an inflammation response. Stuffy nose is swelling.

Anyone who has ever, say, walked into a door knows that with injury comes inflammation (and a little humiliation). We might be horrified at the visual effects that ensue, but it’s just the body’s natural and essential response to defend itself from infection or trauma. In fact, the swelling initiates the healing process itself. Remember, the body doesn’t care what you look like as long as it can regain your good health.

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Recipe of the Week - Turkey Cutlets with Parmesan Crust

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These Turkey Cutlets with Parmesan Crust, pan-fried or air-fried, are a quick weeknight dish the whole family will love!

INGREDIENTS

  • 4 turkey breast cutlets, 4 oz each

  • 2 large egg whites, beaten

  • 1/3 cup seasoned breadcrumbs

  • 2 tbsp Parmesan cheese

  • kosher salt and fresh pepper

  • 1 tbsp butter

  • 1 tsp olive oil

  • lemon wedges for serving

INSTRUCTIONS

  • Season cutlets with salt and pepper.

  • Combine bread crumbs and Parmesan cheese in a medium bowl.

  • In another bowl beat egg whites.

  • Dip turkey cutlets in egg whites, then breadcrumb mixture, shaking off excess.

  • Heat a large nonstick frying pan on medium heat. Add the butter and olive oil.

  • When butter melts, add the cutlets and cook about 6 minutes on each side, until golden brown and cooked through. Serve with lemon wedges.

Nutrition Information

  • Serving Size: 1 Cutlet

  • Calories: 196

  • Carbohydrates: 7g

  • Protein: 29g

  • Fat: 6g, Saturated Fat: 2.5g

  • Cholesterol: 70mg

  • Sodium: 500mg

  • Fiber: 1g

  • Sugar: 1g

Is Soy Bad For You?

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By: Mark Sisson

The Primal Blueprint classically recommends against legume consumption, but that stance has softened. Legumes aren’t bad in and of themselves. Many people have intolerance issues with them, and unresolved gut barrier leakiness or FODMAP intolerances can make legumes a painful, often cacaphonous indulgence. But the category of legume itself is not a simple thing. Some legumes are better than others. Some people will tolerate one legume but not another. So where does soy fit in?

Is Soy Bad for You?

Well, there are a lot of foods that fall under “soy.” There’s soybean oil, soy protein, soy milk. There’s natto, tempeh, soy sauce. There’s the whole young soybean steamed. There’s the dried soybean cooked like a common bean. Anyway, let’s get on with things and analyze all the soy products available.

Soybean Oil

Soybean oil might be the single biggest impediment to human health in the modern world. Over the past century, our consumption of soybean oil has skyrocketed and the proportion of linoleic acid in human body fat has also risen. Seeing as how the absolute amount of body fat has increased as well, we’re looking at a huge rise in absolute amounts of linoleic acid in the human body. Body fat isn’t inert. It’s a legitimate endocrine hormone, and the type of fat you store on your body can determine your hormonal output and metabolic health.

This rise in soybean oil-induced linoleic-rich body fat has paralleled the increases in obesity, diabetes, heart disease, and all the other degenerative maladies of modernity you see walking around in everyday life.

Soybean oil isn’t “meant” to be consumed because it wouldn’t even exist as a product without industrial extraction methods. You can’t press a soybean and get extra virgin soybean oil. You need solvents and industrial-scale equipment to make soybean oil. This alone is a good indicator that we should not be eating it. And then there are the studies that confirm we shouldn’t:

  • Soybean oil has low oxidative stability—heat damages it rather quickly and easily.

  • Soybean oil-based infant formulas are among the worst, producing poor metabolic and growth outcomes.

  • Soybean oil combined with dietary cholesterol damages the liver. Lard combined with dietary cholesterol does not.

The stuff is awful. Avoid.

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Recipe of the Week - Butternut Squash Ravioli with Sage Butter

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An easy butternut squash ravioli recipe made with wonton wrappers – the perfect shortcut instead of making your own pasta.

INGREDIENTS

  • 1 1/4 lbs butternut squash diced 1-inch

  • 1 tbsp oil

  • 4 cloves garlic, smashed with the side of a knife

  • 1/4 cup ricotta, I prefer Polly-o

  • 1/4 cup Pecorino Romano, plus optional more for serving

  • 1/4 teaspoon kosher and black pepper, to taste

  • 1/4 teaspoon nutmeg

  • 24 square wonton wrappers

  • 1 large egg, beaten

  • 2 tablespoons salted butter

  • 8 fresh sage leaves, divided

INSTRUCTIONS

  • Preheat the oven to 400F.

  • Place butternut, 4 sage leaves and garlic on a sheet pan and toss with 1 tablespoon oil. Season with 1/4 teaspoon salt and pepper, to taste.

  • Roast until tender, about 35 minutes. Transfer to a bowl and mash with a fork until very smooth (a blender would work too).

  • Mix in ricotta and pecorino, season with nutmeg, 1/4 teaspoon salt and black pepper.

  • Place the wonton wrapper on a work surface, brush the edge lightly with egg wash and add 1 tablespoon filling onto the center. Fold over into a triangle and press the edges to seal. Cover with a damp cloth while you make the rest.

  • Chop remaining sage leaves. Place butter and sage in a medium saucepan and melt over low heat. Keep warm over very low heat.

  • Bring a large pot of salted water to a boil. Add half of the ravioli (they are very delicate) and cook until the rise to the surface, about 2 minutes.

  • Use a slotted spoon to remove and add to the pan with the butter. Repeat with the remaining ravioli.

  • Gently toss raviolis with the butter until warm, 1 to 2 minutes.

  • Top with black pepper and serve with additional Pecorino Romano, if desired.

Nutrition Information

  • Serving Size: 6 Raviolis

  • Calories: 355

  • Carbohydrates: 46.5g

  • Protein: 11.5g

  • Fat: 14.5g

  • Saturated Fat: 7g

  • Cholesterol: 77.5mg

  • Sodium: 502mg

  • Fiber: 4g

  • Sugar: 3.5g

Dairy and Its Effect on Insulin

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Photo by Charlotte May from Pexels

Photo by Charlotte May from Pexels

By: Mark Sisson

The relationship between dairy consumption, insulin, and our health can be confusing. It’s easy to see why: The most common types of dairy undeniably spike our insulin levels, and elevated insulin has been linked to dozens of diseases—most diseases, in fact. When insulin is high, your body holds onto body fat. And insulin resistance, which is when your body doesn’t respond to insulin and must release large amounts of the hormone, makes it harder to lose body fat and is the precipitating factor in a host of degenerative diseases.

So, dairy is bad, right? No. The opposite, in fact.

Insulin is an old, old hormone. Evolution has preserved its structure across hundreds of millions of years and hundreds of thousands of species. Fish, insects, reptiles, birds, and mammals all secrete insulin with fairly similar amino acid arrangements (insulin from certain species of fish has even been clinically effective in humans), so, clearly, it is a vital hormone required by life to flourish and prosper.

What is insulin good for?

We need insulin to shuttle all sorts of nutrients into cells, like protein and glycogen into muscles.

We need insulin to activate certain antioxidant systems.

We need insulin to optimize our cognitive function.

In other words, insulin is there for a reason, and “spikes” of insulin are normal as long as they go back down. It’s chronically elevated insulin, especially fasting insulin (high insulin levels in the absence of food), and insulin resistance that are harbingers of disease.

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Recipe of the Week - Apple Cobbler

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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!

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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

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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

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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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Photo by Felix Mittermeier from Pexels

Photo by Felix Mittermeier from Pexels

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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Photo by Karolina Grabowska from Pexels

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

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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

Recipe of the Week - Cilantro Lime Chicken Breast

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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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Photo by Pikx By Panther from Pexels

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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Photo by Brett Jordan from Pexels

Photo by Brett Jordan from Pexels

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:

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

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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