Recipe of the Week - Chicken Piccata

Chicken Piccata is an Italian chicken dish served in a lemon, wine, butter sauce with capers and parsley.

INGREDIENTS

• 2 boneless, skinless chicken breasts, 16 oz total

• freshly ground black pepper

• 2 large egg whites

• 2/3 cup seasoned whole wheat dry bread crumbs

• olive oil spray, about 1 tbsp worth

• 1 tbsp whipped butter

• juice of 1 lemon

• 1/4 cup dry white wine

• 1/2 cup reduced sodium chicken broth

• 1 tbsp capers

• Sliced lemon, for serving

• Chopped fresh parsley leaves, for serving

INSTRUCTIONS

• Cut chicken into 4 cutlets, then place cutlets between 2 sheets of parchment paper or plastic wrap and pound out to 1/4-inch thick. Sprinkle both sides with salt and pepper.

• In a shallow plate, beat the egg whites and 1 teaspoon of water together.

• Place the bread crumbs in another plate. Dip each chicken breast first in the egg, then bread crumbs.

• Heat a large saute pan over medium to medium-low heat.

• Spray a generous amount of olive oil spray on one side of the chicken, and lay it in the pan, oil side down.

• Spray the top of the chicken generously to coat and cook for 2-3 minutes on each side, until cooked through. Set aside until you make the sauce.

• For the sauce, clean the saute pan. Over medium heat, melt butter, add the lemon juice, wine, chicken broth and the reserved lemon halves, salt, and pepper.

• Boil over high heat until reduced in half, about 2 minutes.

• Discard the lemon halves, add the capers and serve one chicken cutlet on each plate.

• Spoon on the sauce and serve with a slice of lemon and a sprinkling of fresh parsley.

Air Fryer Method:

• To cook the chicken in the air fryer, pre-heat the air fryer 370F. Cook 5 to 6 minutes, turning halfway until crisp and golden and cooked through.

Nutrition Information

• Serving Size: 1 Chicken Breast

• Calories: 262

• Carbohydrates: 11.5g

• Protein: 30g

• Fat: 9.5g

• Saturated Fat: 2.5g

• Cholesterol: 88mg

• Sodium: 233.5mg

• Fiber: 1.5g

• Sugar: 0.5g

Should Teens Take Creatine?

Photo by Tara Winstead from Pexels

By: Mark Sisson

One of the most common supplement questions I receive is about creatine. Namely, is it good for you? Is it safe? And, today, should teens be using it?

You should run any new supplement or practice by your doctor, but my quick and short answer is “yes.” In general, teens can safely take it with some medical exceptions. Teens can greatly benefit from it. Teens, especially those who don’t eat any animal products, should consider taking creatine. But I don’t only do quick and short answers here. Let’s dig into the science of teen creatine use to determine exactly why it’s so beneficial and safe. First, the question:

Hi Mark,

I have 2 sons who are athletes and asking me about Creatine.

One is 21 and plays college football… and the other is 15 and plays football and baseball.

My youngest one is hitting me up to start taking Creatine. Do you have feedback on this? Or an article you can pint me to that you have written. I have always been against it, only because I don’t know enough about it.

Thanks for your help,

Alicia Murray

Now the details. To begin with, let’s dispel some popular myths about creatine.

Creatine Myths Destroyed

Creatine isn’t some synthetic compound created in a lab and never before seen by human biology—it exists in muscle tissue, including both human and animal. The best dietary source of creatine is in fish and red meat. In other words, if you’re eating animal products, you’re “taking creatine.”

Creatine isn’t the same as anabolic steroids, even though many scare stories in the media over the years have likened the two.

Taking creatine isn’t a shortcut to muscle growth. You still have to do the work. In fact, without doing the work creatine won’t help you build any muscle at all. Creatine helps you do more work than you otherwise would. That’s why it’s effective.

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Recipe of the Week - Baked Chicken Breasts

Perfect, juicy Baked Chicken Breasts topped with crispy panko-parmesan crumbs are flavorful and delicious!

INGREDIENTS

• 4 6 ounce boneless skinless chicken breasts , preferably organic

• kosher salt

• 3/4 teaspoon garlic powder

• 1/2 teaspoon dried parsley

• 1/2 teaspoon paprika

• 1 1/2 tablespoons mayonnaise

• 1/3 cup seasoned Panko Breadcrumbs, OR gluten free pankp

• 2 tablespoons shredded Parmesan cheese

• 1 lemon, cut into wedges for serving

INSTRUCTIONS

• Pound the thicker end of the chicken to make both sides leveled out so they cook evenly.

• Fill a large bowl with 6 cups of water and add 1/4 cup Diamond Crystal kosher salt, stir to dissolve.

• Add the chicken breasts to the water and let them sit, refrigerated at least 1 hour, or up to 2 to brine.

• Remove from water, pat dry with paper towels and discard the water.

• Preheat oven 425F degrees. Spray a 9 x 12 baking dish with olive oil.

• In a small bowl combine 3/4 teaspoon salt, with the remaining spices. Rub the spice mix over the chicken and transfer to the baking dish.

• Spread the mayonnaise evenly over the top of each breast then sprinkle with panko and Parmesan. Spray the top with olive oil spray.

• Bake until chicken reaches a minimum internal temperature of 165 degrees, 24-27 minutes.

• While the chicken bakes, slice lemon into wedges and serve with chicken.

NOTES

• You can brine ahead and drain, refrigerate overnight if needed before baking.

Nutrition Information

• Serving Size: 1 Chicken Breast

• Calories: 271

• Carbohydrates: 5g

• Protein: 40g

• Fat: 9g

• Saturated Fat: 2g

• Cholesterol: 129mg

• Sodium: 170mg

• Sugar: 0.5g

Flipping the Script on Resolutions: MORE, not Less

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By: Lindsay Taylor PhD.

Resolutions season is rolling around again, and I want to propose something a little different this year.

What if we all agreed to resolve for MORE? More what? More of whatever brings meaning or happiness to your life. More of the things that fill your proverbial bucket.

I’m proposing a mindset shift for this coming year. Instead of looking at your life and asking, “What needs fixing?” or “What ‘bad’ behaviors do I need to change?” what if you asked yourself:

• “What can I add that would make next year more joyful?”

• “In what ways would I like to grow next year?”

• “How can I help myself flourish?”

We all need and deserve more good right now. Here are some ideas getting more out of the coming year.

More Green

No, not money (though good for you if you get it!). I’m talking about nature.

If you didn’t jump on the houseplant bandwagon last year, what are you waiting for? Houseplants can help reduce stress and negative emotions. Place a few plants in your workspace to improve attention and productivity.

Plant a little garden this year. Gardening can be incredibly therapeutic, and it is one of the activities that helps Blue Zones residents stay active well into their ninth and tenth decades, while also providing fresh food. Have a brown thumb? No problem, you can bring more green into your environment by painting a wall or adding green accent pieces to your decor. There’s a whole field of study called “color psychology” that suggests that the color green evokes feelings of peace and harmony. Add some green to your workspace to boost creativity.

Get more green exercise, meaning exercise done in nature. Green space produces myriad health benefits ranging from stress reduction to better immune function to longevity. This need not be time-consuming or arduous exercise either. Research suggests that just five minutes of walking in nature or gardening can significantly improve mood and self-esteem.

The Japanese practice of forest bathing, or shinrin yoku, involves deliberate slow walks through forests (or other green spaces like parks). In order to reap the many physical and mental health benefits, however, you must unplug and make a concerted effort to be present in the moment, noticing the sights, sounds, and smells around you. (More forest bathing is my number one intention for next year.)

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Recipe of the Week - Instant Pot Braised Beef

Instant Pot Braised Beef spiced with fragrant spices cooks in a fraction of the time in the pressure cooker. Perfect for everything from rice bowls and tacos to enchiladas.

INGREDIENTS

• 1 3-pound chuck roast, cut into 4 pieces

• 1 1/2 teaspoon kosher salt

• 1 teaspoon freshly ground pepper

• Olive oil cooking spray

• 1 cup finely chopped onion

• 5 garlic cloves, finely chopped

• 2 teaspoons dried oregano

• 1 teaspoons ground cumin

• 2 bay leaves

• 14- ounce can diced tomatoes, drained, (discard liquid or reserve for another use)

• 3 chipotle peppers in adobo (from 1 can), finely chopped, plus 1 tablespoon adobo sauce

• 1 cup beef broth

• 1 cinnamon stick

INSTRUCTIONS

• Season the beef pieces with the salt and pepper.

• Set instant pot multi cooker to SAUTÉ (normal heat) function. Spray inner pot with cooking spray.

• Add beef, in two batches, and brown—about 3 minutes per side. Remove to a plate and set aside.

• Add onions and garlic to the pot; cook stirring for 2 minutes. Stir in oregano, cumin, and bay leaves; cook for 1 minute more.

• Turn off heat and add the remaining ingredients.

• Return the beef and any accumulated juices back to the pot.

• Close the lid and set the pressure release valve to SEALING. Pressure cook (on HIGH) for 60 minutes.

• Allow pressure to release naturally (let the pot sit without disturbing) for 10 minutes, then turn the pressure release valve to the VENTING position to release the remaining steam.

• Open the lid and remove the meat to a large shallow dish. Set aside.

• Skim as much fat as possible from the surface of the cooking liquid then strain over a bowl, pressing the solids to extract all of the juices.

• Return the strained liquid to the pot. (Discard the solids.)

• Set the cooker to SAUTÉ function and allow the liquid to boil until reduced by half (about 1 1/2 cups), about 10 minutes.

• While the liquid reduces, use two forks to pull the meat into shreds. Adjust salt, to taste. Serve moistened with sauce.

NOTES

• Store meat and sauce separately in airtight container. Refrigerate for up to 3 days (2 days for the sauce) or freeze both for 3 months.

Nutrition Information

• Serving Size: 3ounces beef (about 3/4 cup), plus 3 1/2 tablespoons juices

• Calories: 255

• Carbohydrates: 5.5g

• Protein: 36g

• Fat: 10g

• Saturated Fat: 3g

• Cholesterol: 126mg

• Sodium: 477mg

• Fiber: 1g

• Sugar: 2g

Recipe of the Week - Black-Eyed Peas with Leftover Ham, Collard Greens and Cabbage

Black-Eyed Peas with Leftover Ham, Collard Greens & Cabbage is a great stew to ring in the new year!!

INGREDIENTS

• 1 Tbsp olive oil

• 1 leftover ham bone plus 2 cups diced ham, 10 oz

• 2 medium yellow onions, chopped

• 3 stalks celery, chopped

• 1 tsp kosher salt

• 7 cloves garlic, minced

• 2 cups low-sodium chicken stock or water

• 1 small head cabbage, 1 1/2 lb, chopped

• 1 bunch collard greens, stemmed and chopped (12 oz stemmed)

• 1 ½ tsp freshly ground black pepper

• ¼ tsp cayenne pepper, optional

• 2 15-oz cans black-eyed peas, drained and rinsed

INSTRUCTIONS

• In a heavy-bottomed pot or Dutch oven, heat the oil over medium.

• Add the onions and celery with the salt and cook until the onions are translucent and browned along the edges, 10 to 14 minutes.

• Add the garlic and saute for another minute, just until fragrant.

• Pour in the stock and add the ham bone, ham, black eyed peas increase the heat back to medium-high, and bring to a boil.

• Stir in the cabbage, collard greens, black pepper, and (if using) cayenne pepper.

• Turn the heat to medium, and cook, uncovered, until the greens cook down a bit and start to become tender, 15 minutes or so.

• Partially cover, reduce the heat to medium-low, and cook 25 minutes, allowing the greens to cook down further and the stew to come together.

• Remove the bone.

Nutrition Information

• Serving Size: 1 3/4 Cup

• Calories: 320k

• Carbohydrates: 50g

• Protein: 19g

• Fat: 6g

• Saturated Fat: 1.5g

• Cholesterol: 25mg

• Sodium: 752.5mg

• Fiber: 13.5g

• Sugar: 14.5g

Seven Herbal Alternatives to Hormone Replacement Therapy (or HRT)

By: Mark Sisson

For many women, menopause can introduce new health challenges. In addition to the symptoms that perturb basic quality of life like hot flashes, headaches, night sweats, and irritability, menopause is also associated with higher risks for serious health concerns like osteoporosis, cognitive decline, and metabolic syndrome. This has made the standard treatment for menopause—hormone replacement therapy, or HRT—a multi-billion dollar business.

A few weeks ago, I explored the benefits and risks of HRT. It has its merits certainly, but it’s not for everyone. Today’s post is for those people who want to try something else. Say you’ve waded through the morass of HRT research and would prefer a different route. Or maybe you’ve actually tried conventional or bioidentical HRT and found it just didn’t work for you. Whatever the reason, you’re probably interested in using “natural” products if you can swing it and if it’ll actually help.

Are there herbal alternatives to HRT that actually work?

As a matter of fact, there are.

Which Herbal Hormone Replacement Therapy (HRT) Treatments Work?

These are the eight most promising herbal alternatives to hormone replacement therapy:

1. Black Cohosh

2. Maca

3. Black Seed Oil

4. Red Clover

5. Ginseng

6. Evening Primrose

7. St. John’s Wort

8. Wild Yam

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Can Regular Exercise Reduce Risk of Death from Pneumonia?

Photo by Robina Weermeijer

By: Hannah Joy

People who exercise regularly are at lower risk of developing and dying from pneumonia, reveals a new research.

The study, led by the University of Bristol and published in GeroScience, analysed, for the first time, ten population cohort studies with over one million participants. 'Follow a healthy lifestyle, quit smoking and drinking, exercise regularly to keep pneumonia at bay.’

The benefits of regular exercise are well-known and can reduce the risk, length or severity of infectious diseases.

Previous research has suggested that regular exercise might be associated with a reduced risk of pneumonia, but the studies have had mixed findings with some reporting evidence of a relationship and others no evidence. The researchers carried out a pooled analysis of all published studies to re-evaluate the relationship between regular exercise and the risk of developing pneumonia.

The questions the study aimed to answer included:

• Is there an association between regular physical activity and future risk of pneumonia?

• If there is an association, what is the strength and nature of the association?

• If there is an association, is it stronger or weaker in specific groups of people?

The study found people who exercise regularly have a lower risk of developing pneumonia and pneumonia-related death compared to those who were the least or not physically active. The relationship was shown for pneumonias that did not result in death and those that resulted in death.

The results did not change on taking into account known factors that can affect pneumonia such as age, sex, body mass index, socioeconomic status, alcohol consumption, smoking, and pre-existing diseases. The strength of the association did not vary by age or sex.

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Recipe of the Week - Drunken Mussels

These Drunken Mussels cook in a quick and easy, garlicky white wine-broth sauce with anchovies for ultimate flavor.

INGREDIENTS

• 2 pounds live mussels, about 44

• 1 tablespoon butter

• 1 tablespoon extra virgin olive oil

• 4 to 6 jarred anchovies

• 4 cloves garlic, minced

• 1/4 teaspoon crushed red pepper flakes

• 3/4 cup white wine

• 3/4 cup vegetable broth

• kosher salt and freshly ground black pepper, to taste

• 1/3 cup chopped fresh flat-leaf parsley

• sliced grilled or broiled french bread, optional for serving and dipping into the yummy broth

INSTRUCTIONS

• Rinse and scrub mussels under cold water.

• Using your fingers or paring knife, remove beards (strings that hang from the mussel shells), and discard.

• Add butter, oil and anchovies to a large pot over medium heat. Cook until the anchovies break down, about 1 minute. Add garlic and red pepper flakes and let sizzle for about 30 seconds.

• Quickly pour in wine and broth into the pan and season with salt and black pepper, to taste.

• Bring sauce to a boil and cook 3 to 4 minutes, then stir in mussels, and cover immediately. Shake pot and let boil for 1 minute.

• Stir mussels, cover, and let boil for 3 to 4 minutes until the shells begin to open.

• Stir in parsley. Serve with grilled bread, if desired.

Nutrition Information

• Serving Size: 11 mussels plus broth

• Calories: 307

• Carbohydrates: 11g

• Protein: 29g

• Fat: 12g

• Saturated Fat: 3.5g

• Cholesterol: 75.5mg

• Sodium: 858.5mg

• Fiber: 0.5g

• Sugar: 0.5g

Study: The Link Between Body Temperature and Physical Activity

Photo by Polina Tankilevitch from Pexels

By: Mark Sisson

I used to offer extended commentary on new research in a weekly series called “Monday Musings.” I’d cover and summarize a study or two or three, give some commentary, and open it up for questions from the readers. It was a fun and informative way to spend a Monday. Well, with more and more research being published than ever before, and more and more people being interested in health than ever before, I figured I’d resurrect the practice and begin analyzing new research in brief, digestible chunks.

First study is “Historical body temperature records as a population-level ‘thermometer’ of physical activity in the United States.”1

I’m not a cold weather guy anymore. Years of living in Malibu and now Miami Beach have softened me. I’ll admit that readily. But back when I was a kid in Maine, I used to brave those cold blustery (even snowy) days without much in the way of cold weather clothing. My friends and I would stay out all day long and never stop moving, never really feeling the cold. We weren’t out there shirtless or anything, but we also weren’t wearing four layers. We weren’t bundled up.

And even now, when I go snowboarding, I can’t bundle up too heavily. If I’m really staying in motion, I’ll be in short sleeves or else I get too hot. The key is moving. All you have to do is move and the cold just bounces right off you.

That’s the basis of this new study, which uses body temperature data to gauge the level of physical activity in the United States over the last hundred years or so. The authors propose that higher body temperatures mean greater physical activity. And that’s a fairly sound conclusion, but I don’t think it’s the entire story. There are other factors that can lower body temperature.

The one that leaps out at me is our linoleic acid intake from seed oils. Over the past 50 years or so, we have eaten more seed oils than ever before and the linoleic acid content of human body fat has increased by 136%.

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Recipe of the Week - Paprika Smashed Potatoes

These smashed potatoes, seasoned with paprika, garlic powder, and black pepper, are tender on the inside and crisp on the outside – a delicious side dish for any meal.

INGREDIENTS

• 16 ounces baby gold potatoes, about 12 - 16 depending on the size

• kosher salt

• 3/4 teaspoon sweet paprika

• 1/2 teaspoon freshly ground black pepper

• 1/4 teaspoon garlic powder

• 1 teaspoon extra virgin olive oil

• Reynolds wrap heavy duty foil

• chopped parsley, for garnish

INSTRUCTIONS

• Place the potatoes in a medium pot and cover with cold water, add 1 teaspoon kosher salt. Bring to a boil and cook until a knife easily pierces to the center of each potato, about 18 - 20 minutes. Remove from water and dry, place on a clean work surface and gently press using the bottom of a glass to smash the potato.

• Preheat the oven to 425F. Line a sheet pan with foil.

• In a small bowl combine paprika, 1/2 teaspoon salt, black pepper and garlic powder. Place potatoes in a single layer on the prepared sheet pan. Lightly brush potatoes with oil and sprinkle both sides of each potato with spice mix.

• Bake 20 minutes, turning halfway until crisp and golden. Garnish with parsley.

Nutrition Information

• Serving Size: 4 Small Potatoes

• Calories: 135

• Carbohydrates: 20.5g

• Protein: 2.5g

• Fat: 5g

• Saturated Fat: 0.5g

• Sodium: 7.5mg

• Fiber: 2.5g

• Sugar: 1g

Should I be Practicing Balance Drills?

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The leading cause for injury hospitalizations in the elderly is falling.

The leading cause for injuries in athletes is “landing funny.”

The leading cause for injuries in recreational strength trainees is “losing your balance and doing a lift all weird.”

So, YES - you should be working on balance drills. Here’s a few to get you started.

DRILLS:

1) Standing on 1 leg

2) Standing on the ball of your foot.

3) Bent knee ball of feet balance.

4) Balancing on unstable surfaces.

5) Lunge balance.

6) High knee take off.

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Recipe of the Week - Sauteed Shredded Brussels Sprouts with Pancetta

Sautéed Brussels Sprouts with Pancetta is the best Brussel sprout recipe! Lightly pan fried until crisp and slightly browned on the edges, it's my favorite way to cook and eat them!

INGREDIENTS

• 2 oz pancetta, minced

• 2 lb brussels sprouts, weight after outer leaves and stems removed

• 1.5 tbsp extra virgin olive oil

• 4 cloves garlic, minced or sliced thin

• kosher salt and fresh ground pepper

INSTRUCTIONS

• With a large sharp knife, finely shred the brussels sprouts after thoroughly washing.

• In a deep heavy saute pan, sauté pancetta on medium-low heat until fat melts and pancetta becomes golden, about 5 minutes. Add olive oil and garlic and sauté until golden. Add shredded brussels sprouts, salt and pepper to taste and sauté on high heat for about 6 to 10 minutes, until tender crisp.

• Makes about 7 cups.

Nutrition Information

• Serving Size: 3/4 Cup

• Calories: 87

• Carbohydrates: 9.5g

• Protein: 3.5g

• Fat: 4g

• Saturated Fat: 1g

• Sodium: 148mg

• Fiber: 4g

• Sugar: 3.5g

How Can You Maintain Bone Density as You Age?

Looking to keep your bones strong? Here are the most important factors for maintaining bone density as you get older:

1. Mechanical loading—lifting heavy things

2. Eating animal protein (plus collagen)

3. Bioavailable calcium from fermented dairy

4. Sun exposure and vitamin D

5. Bone-specific nutrients

6. Mineral water

7. Sleep

8. Eating more colorful produce

The Definitive Guide to Blood Sugar

Photo by Artem Podrez from Pexels

By: Mark Sisson

What’s sweet, red, sticky, and deadly?

Blood sugar. (I’m sure there are other things that qualify, but most of them contain sugar of some sort so I’m sticking with it.)

Too little of it, and you go into hypoglycemic shock. That can kill you if left untreated.

Too much of it, and you waste away slowly. Chronic overexposure to sugar will degenerate your tissues and organs.

Yes, getting blood sugar right is extremely important. Vital, even.

Today, I’m going to explain how and why we measure blood sugar, what the numbers mean, why we need to control it, and how to maintain that control.

What is Blood Sugar?

First, blood sugar is tightly controlled in the body. The average person has between 4-7 grams of sugar circulating throughout their body in a fasted state—that’s around a teaspoon’s worth. How does that work when the average person consumes dozens of teaspoons in a single day?

Again, it’s tightly controlled.

The majority of the sugar “in our system” is quickly whisked away for safekeeping, burning, or conversion. We store as much of it as glycogen in our liver and muscle as we can. We burn some for energy. And, if there’s any left over, we can convert it to fat in the liver.

But sometimes, sugar lingers. In diabetics, for example, blood sugar runs higher than normal. That’s actually how you identify and diagnose a person with diabetes: they have elevated blood sugar.

How to Measure Blood Sugar

There are several ways to measure blood sugar.

The basic finger prick: Prick your finger, produce a few drops of blood, place blood on test insert, test blood sugar level. It’s the most common method.Fasting blood sugar: Your blood sugar level when fasted. These tests are usually taken first thing in the morning, because that’s the only time most people haven’t eaten in the last few hours. “Normal” is under 100.Postprandial blood sugar: Your blood sugar after eating. These tests measure your blood sugar response to food; they also measure your ability to dispose of blood glucose.HbA1C: Average blood sugar over 2/3 months. HbA1c measures the degree of glycation of your red blood cells’ hemoglobin; this is an indirect measure of how much blood sugar your cells are exposed to over time, since a red blood cell that’s exposed to more sugar in the blood over its life cycle—2-3 months—will have more glycation. Thus, A1c seeks to establish the average level of blood sugar circulating through your body over the red blood cell’s life cycle, rather than track blood sugar numbers that rapidly fluctuate through the day, week, and month. It’s a measurement of chronic blood sugar levels, not acute.The continuous glucose monitor: A wearable device that measures your blood sugar at regular intervals throughout the day and night. This is becoming more common. The beauty of the CGM is that you get a visual display of blood sugar’s rise and fall throughout the day in response to meals, workouts, fasts, stress, etc. Since elevated blood sugar does its damage over the long term, seeing the entire daily trend is more illuminating than taking single snapshots with a finger prick. It’s similar in power to HbA1c, only with greater accuracy.

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One Way to Create Cooler, Cleaner Cities? Plant Rooftop Gardens

Photo by Ricardo Gomez Angel

The view of Cairo from the air is one of concrete buildings and tangled overpasses stretching as far as the eye can see. Green areas comprise less than four percent of the total urban built area, and recent construction projects have resulted in the destruction of tens of acres of the city’s already-sparse green space.

In megacities such as Cairo and Dhaka, Bangladesh, the lack of green space contributes to a host of problems: increased air pollution, higher air temperatures and greater exposure to ultraviolet radiation, all of which are making these cities increasingly dangerous places to live. According to the World Health Organization, outdoor air pollution kills 4.2 million people every year, mostly in low- and middle-income countries.

Outdoor air pollution is particularly deadly in dense urban environments in these nations. In Cairo, for example, researchers estimate that 19 percent of non-accidental deaths in people over the age of 30 can be attributed to long-term exposure to two common air pollutants — nitrogen dioxide and fine particulate matter (PM2.5). That’s an estimated 20,000 deaths each year there alone.

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Recipe of the Week - Huevos Rancheros

Huevos rancheros (or rancher’s eggs) are a typical breakfast served at Mexican farms, featuring corn tortillas topped with fried eggs and salsa.

INGREDIENTS

• 1 tsp oil

• 1 small onion, diced

• 2 medium vine tomatoes, diced

• 1/4 cup canned chopped green chiles, such as Old El Paso

• olive oil spray

• kosher salt and black pepper

• 1/8 teaspoon cumin

• 4 6 inch corn tortillas

• 4 large eggs

• 1/2 cup shredded lettuce

• 4 tbsp crumbled cotija cheese, or queso blanco

• 2 tbsp chopped cilantro

INSTRUCTIONS

• Heat oil in a medium pan. Add onions and cook until soft, 2 to 3 minutes. Add tomatoes, green chilies, cumin, salt and black pepper to taste and cook another few minutes. Set aside and keep warm.

• In another medium non-stick pan or griddle, lightly spray the tortillas with oil on both sides and heat over medium-high heat until the tortillas gets crispy and pockets or air bubbles start to form inside, about 1 to 2 minutes on each side. Set aside.

• Reduce heat to medium-low and lightly spray with more oil, add eggs, salt and pepper. Cover and cook until the whites set for sunny-side up or longer for your liking.

• To serve, place 2 tortillas on each plate, top with half of the tomatoes, 2 eggs, lettuce, cheese and cilantro.

Nutrition Information

• Serving Size: 2 Eggs and 2 Tortillas with Toppings

• Calories: 414

• Carbohydrates: 42g

• Protein: 22.5g

• Fat: 18.5g

• Saturated Fat: 6g

• Cholesterol: 387mg

• Fiber: 10g

• Sugar: 11.5g

How to Master the Art of Not Caring

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If you feel like most of your actions and decisions are molded by how you think others will respond, it’s time to knock it off. This is my go-to plan for helping clients stop obsessing about what they assume people are thinking and start living life on their terms.

1) Spend Time Alone

2) Ask "what's the worst that can happen?"

3) Let go of perfectionism

4) Develop internal validation

5) Know that other people have baggage too!

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Recipe of the Week - Roasted Green Beans with Caramelized Onions

This simple side dish of Roasted Green Beans with Caramelized Onions pair wonderfully with Thanksgiving turkey, or can be made anytime of the year!

INGREDIENTS

• 1 tablespoon extra virgin oil

• 2 large Vidalia Onions, about 1 1/4 lbs, peeled and sliced

• kosher salt and black pepper to taste

• 2 pounds green beans, trimmed

• olive oil spray

INSTRUCTIONS

• Preheat oven to 425F.

• Heat a large nonstick skillet over medium-high heat and add the oil. Add onions, season with 1/4 teaspoon salt and pepper.

• Cook, stirring often until they begin to brown, about 10 minutes. Reduce heat to medium low and cook stirring until the onions are deep golden brown and soft, about 30 minutes.

• Meanwhile place the green beans on a sheet pan and spritz all over with olive oil spray, 1/2 teaspoon salt and black pepper, to taste.

• Bake until tender crisp, about 16 to 18 minutes, turning halfway.

• Transfer to a platter and top with caramelized onions.

• Serve hot.

NOTES

• Onions can be made ahead then reheated. Refrigerate for up to 4 days.

Nutrition Information

• Serving Size: 1 Cup

• Calories: 102

• Carbohydrates: 19g

• Protein: 3.5g

• Fat: 2.5g

• Sodium: 18mg

• Fiber: 5g

• Sugar: 10g

Recipes of the Week - Chicken and Broccoli Noodle Casserole

Chicken and Broccoli Noodle Casserole is sure to be a family crowd pleasure for weeknight dinner, even those with picky palates.

INGREDIENTS

• 6 oz egg noodles, or no-yolk

• 2 tsp oil

• 4 cloves garlic, sliced thin

• 12 oz fresh broccoli florets, chopped

• 1 tbsp butter

• 1 medium shallot, minced

• 3 tbsp all purpose flour

• 1-3/4 cups chicken broth

• 1 cup 1% milk

• 12 oz cooked shredded chicken breast

• 4 oz shredded reduced fat sharp cheddar, Sargento

• cooking spray

• 3 tbsp shredded parmesan cheese

• 2 tbsp seasoned breadcrumbs, I used whole wheat

INSTRUCTIONS

• Cook noodles in salted water until al dente, or slightly under-cooked by 2 minutes. Set aside.

• Meanwhile heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 minute.

• Add the broccoli and a little salt, sauté and cover the broccoli for about 3 minutes on medium heat until the broccoli begins to soften. Set aside.

• Preheat the oven to 375°F. Lightly spray a 9 x 12 casserole dish with cooking spray.

• In a large pot, heat butter over medium-low heat, when melted add the shallot and cook until soft, 2-3 minutes.

• Add the flour and a pinch of salt and stir well, cooking an additional 2-3 minutes on medium-low heat. Slowly whisk in the chicken broth until well combined over medium heat; whisk well for 30 seconds, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 minutes).

• Remove from heat and add reduced fat sharp cheddar and 1 tablespoon of the parmesan cheese; mix well until the cheese melts.

• Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated.

• Pour into a casserole dish and top with Parmesan cheese and breadcrumbs.

• Spray a little more cooking spray on top and bake for about 20 - 25 minutes. Place the casserole under the broiler a few minutes to get the crumbs crisp and golden (careful not to burn). Divide in 6 equal portions.

Nutrition Information

• Serving Size: 1/6th

• Calories: 313

• Carbohydrates: 31g

• Protein: 27g

• Fat: 10g

• Sodium: 256.5mg

• Fiber: 4.5g

• Sugar: 2.5g