Recipe of the Week - Giant Zucchini Parmesean

If you have a giant zucchini in your garden and don’t know what to do with it, make this Giant Zucchini Parmesan – it’s so good!

INGREDIENTS

• 1/2 cup part skim ricotta

• 6 tablespoons part-skim shredded mozzarella

• 1/4 cup grated Pecorino Romano cheese

• 2 tablespoons finely chopped parsley, plus more for garnish

• 1 giant zucchini, sliced into 12 1/2” thick slices

• 3/4 teaspoon kosher salt

• freshly ground black pepper

• 2 large eggs

• 1 cup seasoned whole wheat bread crumbs , or gluten-free crumbs*

• olive oil spray

• 1 cup warmed marinara sauce, Jarred is fine, plus 1/2 cup more for serving

INSTRUCTIONS

• Combine the ricotta, mozzarella, parmesan and parsley in a medium bowl.

• Season both sides of the zucchini with salt and pepper.

• In a shallow plate, beat the eggs and 1 teaspoon of water together. Place the bread crumbs in another plate.

• Place each zucchini round in the egg, then the breadcrumbs.

• Spray a generous amount of olive oil spray on each side and transfer to the air fryer basket in an even layer, in batches as needed.

• Preheat the oven to 425F.

• Air fry 380F for 12 minutes turning half way, until crisp, golden and tender in the center. Set aside. Transfer to a baking sheet.

• Spoon each piece with 1 generous tablespoon of sauce, then 1 tablespoon of the cheese mixture.

• Bake until the cheese is melted and golden, about 5 to 6 minutes. Garnish with parsley if desired.

• If you prefer to do this all in the air fryer, you can air fryer in batches 350F until the cheese is melted, about 1 to 2 minutes. Garnish with parsley if desired.

No Air Fryer, No Problem!

• Bake the zucchini in a preheated oven 425F on a sheet pan sprayed with oil until golden, 18 minutes flipping halfway.

Nutrition Information

• Serving Size: 1 Stack

• Calories: 242

• Carbohydrates: 24g

• Protein: 16.5g

• Fat: 10g

• Saturated Fat: 4.5g

• Cholesterol: 113mg

• Sodium: 999mg

• Fiber: 3.5g

• Sugar: 6g

Are There Health Benefits to Boron?

Photo by Pixabay

By: Mark Sisson

Everyone knows about the “big minerals.” These are the minerals that show up on nutrition labels or are added to refined grains and sweet cereal. They’re the ones you can buy in drug stores and pharmacies as supplements. But while magnesium, potassium, calcium, selenium, zinc, and iron are all very important for your health, they’re not the only minerals you need to obtain. There are many other minerals that are arguably just as important for health, even though we only need them in trace amounts.

One of the most important trace minerals you need to consider consuming is boron.

What Is Boron Used For?

Boron for Arthritis

While boron won’t be listed on any government recommendations or added to breakfast cereal, it does have benefits for joints. Honestly, it’s probably essential for joints. It’s not “essential” in that your average doctor or health official will know about it but it is essential for proper joint health and function. Taking boron has a supplement if you have any kind of arthritic disorder is a no-brainer. Boron accumulates in cartilage, bone, joints, and synovial fluid (the “lubricating fluid” that sits in the joints); people with arthritis have lower levels of boron in their joints.

A 1994 study found that countries with boron intakes under 1mg/day have elevated rates of arthritis—between 20-70%—while countries with boron intakes between 3 and 10 mg/day have 0-10% arthritis rates.

And in a human trial, 50% of osteoarthritis patients who received 6 mg/day saw improvement in symptoms, compared to just 10% of the placebo group patients.

Boron for Bone Health

Boron is good for bones, too. It accumulates in bone, determines how we metabolize and incorporate calcium, and helps regulate bone metabolism. Case reports have shown that the bones of patients taking boron are sturdier and harder to cut than bones from people who don’t take boron supplements.

Animal studies show that boron supplementation can alleviate some of the skeletal deformities triggered by vitamin D deficiency. If this holds true in humans, having adequate boron could mean you require less vitamin D for bone health.

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Recipe of the Week - Broiled or Grilled Pollo Sabroso

Pollo Sabroso means delicious chicken in Spanish so I thought the name would be perfectly fitting for this flavorful chicken that everyone loves in my house.

INGREDIENTS

• 6 medium chicken thighs, with bone and skin

• 1 tbsp vinegar

• 2 teaspoons soy sauce, coconut aminos for whole30

• 1 packet Sazon with achiote, Badia or Goya (1/2 tablespoon)

• 1 teaspoon Adobo seasoning, in Spanish aisle

• 1/2 teaspoon garlic powder

• 1/2 teaspoon dried oregano

INSTRUCTIONS

• Season chicken with vinegar and soy sauce.

• Add sazon, 1 teaspoon of adobo, garlic powder, oregano and adobo and mix well. (Don't use your hands or they will turn orange)

• Let chicken marinate while you heat the grill.

• Broil or grill on low until chicken is cooked through, turning a few times, careful not to burn, about 30 minutes. Enjoy with rice and salad.

Nutrition Information

• Serving Size: 1 Thigh

• Calories: 181

• Carbohydrates: 0.5g

• Protein: 29.5g

• Fat: 6g, Saturated Fat: 1.5g

• Cholesterol: 140mg

• Sodium: 383.5mg

Men's Gut Health Improves By Drinking Lager Beer, Study Suggests

Photo by ELEVATE

By: Judy Packer-Tursman

Men trying to put a more positive spin on the term "beer belly" might find a new study encouraging. It indicates that moderate daily consumption of lager beer actually could improve their gut health.

The small study, published Wednesday in the American Chemical Society's Journal of Agricultural and Food Chemistry, found that healthy men who drank one alcoholic or non-alcoholic lager daily developed a more diverse set of gut microbes, which is associated with a lower risk of chronic illnesses such as diabetes and cardiovascular disease.

"I think the most important finding is that beer can positively modulate intestinal microbiota. It is very interesting to consider that the moderate consumption of beer, with or without alcohol, can be a strategy to improve our microbiota as a part of a well-balanced diet," the study's lead author, Ana Faria, told UPI.

Faria is a professor at NOVA Medical School, a part of Universidade NOVA de Lisboa in Lisbon, Portugal. She conducted the study with her colleagues.

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Recipe of the Week - Air Fryer Baked Potato

Restaurant-style baked potatoes with crispy, salted skins and fluffy insides turn out perfectly in the air fryer at a fraction of the time it would take to make them in the oven.

INGREDIENTS

• 4 medium russet or Idaho potatoes, 7 ounces each, washed and dried

• olive oil spray

• 1/2 teaspoon Kosher salt

• freshly ground black pepper, to taste

• Optional toppings:

  • sour cream, greek yogurt, butter, chili, chives, broccoli and cheese, etc, optional for topping

INSTRUCTIONS

• How To Bake a Potato In an Air Fryer: Using a fork, pierce the potatoes all over.

• Spray each potato with a few spritzes of oil and season with 1/4 teaspoon salt.

• Arrange in the basket, and air fry 400F until a knife can easily be inserted into the center of each potato, about 35 to 40 minutes, turning halfway through cooking time.

• Serve the potatoes, split open topped with remaining salt and pepper and your favorite toppings.

Nutrition Information

• Serving Size: 1 Potato

• Calories: 157

• Carbohydrates: 36g

• Protein: 4g

• Fat: 0.5g

• Sodium: 150mg

• Fiber: 2.52g

• Sugar: 1g

Ask a Health Coach: Seed Oils, Kids and Eating Out

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By: Chloe Maleski

Marta asked:

“Are seed oils really that bad? Are they okay in moderation? They’re in all the foods my kid likes to eat! Crackers, granola bars, muffins… Not to mention when eating out!”

Sigh… I know. Highly refined seed oils are cheap and everywhere. Yes, we find them in the usual suspects: fast food, highly processed food, and most conventional food that comes packaged and ready to eat. They also hide out where less expected, including in foods marketed as “healthy” and at restaurants and hot bars that might otherwise pass as Primal.

Unfortunately, the answer to your first question is Yes. Highly refined seed and vegetable oils are That. Bad. Even in moderation, they can be detrimental to health.

While some folks are more sensitive to highly refined seed oils than others, they can cause inflammation in pretty much everyone. Chronic, systemic inflammation is a scourge of modern times. It’s implicated in countless minor ailments as well as more serious ones such as heart disease and cancer. It also weakens our general immune system response, since the body is too preoccupied with active, ongoing inflammation to deal properly with exposure to bacteria, fungi, and viruses.

Now, this doesn’t mean you have to (or can) avoid inflammatory oils entirely—particularly when eating out. Depending on priorities and life circumstances, this may be a great place to lean into the 80/20 principle: “In the context of full and earnest commitment, an overall 80 percent conformity with the 10 Primal Blueprint rules will yield a solidly healthy result.”

That’s not a green light for choosing foods containing seed oils 20 percent of the time. Highly processed, inflammatory oils are never healthy, even in moderation. But if you aim to avoid them completely and a little slips by on occasion, overall outcomes will still land on the side of healthy. In other words: do your best, but don’t stress about perfection.

Which oils are bad for you anyway? . . .

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Recipe of the Week - Mango Coconut Chia Pudding

This Mango Coconut Chia Pudding is made with coconut milk, almond milk, chia seeds, shredded coconut and mango.

INGREDIENTS

• 1/2 cup lite coconut milk

• 1/2 cup unsweetened almond milk

• 3/4 cup fresh ripe champagne mango, diced

• 4 tbsp chia seeds

• 1 tbsp sweetened shredded coconut

• 4-6 drops Nu-Naturals liquid stevia, or monk fruit, sugar/honey to taste

INSTRUCTIONS

• Combine all ingredients in a large container. Mix well and let it sit 30 minutes, then mix again. Refrigerate overnight or at least 5-6 hours, until the seeds expand and thicken.

• Divide into 2 bowls or glass dishes and serve. Enjoy!

NOTES

• Variations: You can use any milk and sweetener of choice.

• Storage: Refrigerate chia pudding for up to 4 days.

Nutrition Information

• Serving Size: 1 Cup

• Calories: 227

• Carbohydrates: 22g

• Protein: 7g

• Fat: 13g

• Saturated Fat: 4.5g

• Sodium: 66mg

• Fiber: 11.5g

• Sugar: 10.5g

What Causes Rounded Shoulders and How Do I Fix Them?

Photo by Scott Webb

By: Mark Sisson

Look at the average person walking around the average industrialized nation and you’ll notice something:

Their shoulders are rounded inward.

Look down at yourself right now reading these words and you’ll probably notice something:

Your shoulders are rounded inward.

Older kids, teens, grownups, athletes, powerlifters, grandmas, moms, dads, students, baristas, almost everyone. It’s rare to see someone with neutral shoulders—shoulders that sit in their sockets as nature intended, rather than rolled and rounded inward in perpetual internal rotation.

Why is this?

The Problem with Rounding Your Shoulders

First, let’s explore why rounded shoulders are bad.

First principles tell us that that which is intrinsic and natural to our skeletal structure is ideal and optimal. Our natural state is not to rest in the rounded shoulder position. It is to have neutral shoulders, shoulders that sit in their sockets, neither externally nor internally rotated. Shoulders that simply are. Young kids tend to have these stable, neutral shoulder positions, mostly because they are closer to their natural state and less altered by the trappings and designs of modern society.

But let’s get more specific with the issues that emanate from rounded shoulders:

• Promotes forward head tilt, which places a ton of stress on your neck and impairs your breathing and reduces your lung capacity.

• Begins pulling the rest of your torso forward as well—hence the hunchback that’s so prevalent in people who are too young to have any business having it.

• When shoulders are perpetually rounded, the supraspinatus tendon tends to get pinched against the boney bridge running from your clavicle to your shoulders, particularly if you’re lifting overhead or pressing. This can cause pain, wear and tear, and degeneration.

• It’s unattractive. This might seem inconsequential but it’s an important signifier. Aesthetics in many respects represent utility, form, and function.

To get an exaggerated sense of what rounded shoulders are doing to your shoulder function, try fully protracting your shoulder blades (rolling your shoulders as far forward as possible by spreading your shoulder blades). Now, try lifting your arms directly over head, like you were performing an overhead press or setting up for a dead hang pullup. You can’t do it comfortably. Your shoulders are out of place. Do the opposite: retract and set your shoulder blades back, then lift your arms overhead. It should be a lot easier. That’s how shoulders are supposed to work.

What Causes Rounded Shoulders?

• Excessive laptop and computer usage. . .

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Recipe of the Week - Grilled Tuna over Arugula with Lemon Vinaigrette

Grilled Tuna over Arugula with Lemon Vinaigrette is a light summer meal made with a few simple ingredients, ready in under 10 minutes

INGREDIENTS

• 5 oz sashimi tuna, sushi grade

• 1 tsp extra virgin olive oil

• 1 tsp fresh lemon juice

• 2 cups baby arugula

• 1 tsp capers

• kosher salt and fresh pepper

INSTRUCTIONS

• Season tuna with kosher salt and fresh cracked pepper.

• Place arugula and capers on a plate. Combine oil and lemon juice, salt and pepper.

• Heat your grill or grill pan to high heat and clean grate well.

• When grill is hot, spray grate with oil to prevent sticking then place tuna on the grill; cook one minute without moving.

• Turn over and cook an additional 1 minute; remove from heat and set aside on a plate.

• Slice tuna on the diagonal and place on top of salad. Top with lemon vinaigrette and eat immediately.

Nutrition Information

• Serving Size: 1 Salad

• Calories: 298

• Carbohydrates: 4g

• Protein: 35.5g

• Fat: 15.5g

• Sodium: 326.3mg

• Fiber: 1.6g

• Sugar: 1.8g

How to be More Productive Working from Home

Photo by Tima Miroshnichenko

By: Lindsay Taylor

Since working from home has solidified its place as the “new normal,” we’re chockablock with tips for work-from-home productivity: have a morning routine, maintain a consistent schedule, dress in real clothes (maybe not hard pants, but not pajamas either). We also know all about taking frequent work breaks, utilizing a sit-stand desk, and incorporating microworkouts.

Those things are all important, to be sure, but routines or work breaks aren’t the only keys to being more productive. Your physical environment also affects productivity for better or worse. One of the big advantages of working from home is having total control over your workspace. Even if you’re taking over half the dining table or squeezing into a closet (which can be nicer than it sounds!), you can spruce up your workspace and tailor it to your preferences. After all, it’s part of your home, so you want to like being there.

Most of us probably aren’t paying enough attention to the sensory environment—what we see, hear, and smell while we work. Easy, inexpensive touches can increase both happiness and productivity. Here’s where to start.

The Eyes Have It

You might feel like you spend all day looking at a computer screen, but that’s not really the case. The rest of your visual field can significantly impact productivity and stress levels. Consider the following.

Lighting

It’s hard to get good work done in a dark, dreary space. Stanford neuroscientist Dr. Andrew Huberman stresses the importance of getting bright light in the first nine hours after waking. Specifically, he recommends strong overhead lighting and having lights directly in front of you. These stimulate the release of dopamine, epinephrine, and norepinephrine to increase alertness and focus. Morning light is also a powerful zeitgeber—a cue that regulates circadian rhythm, which promotes optimal daytime energy and nighttime sleepiness.

Ideally, the sun provides this morning light, so set up your desk by a window if possible. Research shows that people who work in windowless offices get poorer sleep than their colleagues who get daylight in their workspaces. You can also use artificial white lights overhead and/or supplement with lamps if your workspace isn’t well lit naturally. Don’t make it so bright that you have to squint or get headaches or eyestrain, but otherwise, turn up those lights.

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Recipe of the Week - Seared Scallop with Grapefruit, Arugula and Spinach

Seared scallops with pink grapefruit are wonderful over greens with a champagne vinaigrette as a light salad for lunch or dinner!

INGREDIENTS

• 2 pink grapefruits, reserving 3 slices

• 1 1/4 lb sea scallops, washed and dried with a paper towel

• 2 teaspoon extra virgin olive oil

• salt and pepper

• 8 oz baby spinach and arugula

For the champagne vinaigrette:

• 2 tablespoons extra virgin olive oil

• 1 tablespoon champagne vinegar, white wine vinegar would work

• 2 tablespoons chopped shallots

• 1/4 teaspoon salt and pepper

INSTRUCTIONS

• Peel the skin and white membrane off the grapefruit and separate the pieces.

• Reserve three grapefruit slices for the vinaigrette and squeeze the juice; set aside.

• Chop up remaining grapefruit for the salad.

• In a medium bowl whisk olive oil, squeezed grapefruit juice (from 3 slices of grapefruit), champagne vinegar, chopped shallots, salt and pepper.

• Season scallops with salt and pepper. Heat a large pan on a high heat.

• When the pan is hot, add oil and place scallops in the pan.

• Sear without touching them for a few minutes until the bottom forms a nice caramel colored crust.

• Turn and cook about another minute while their centers are still slightly translucent (you can check this by viewing them from the side).

• Be careful not to overcook. Remove from the pan.

• Divide the baby greens evenly between four plates. Arrange grapefruit on the plate and top with scallops; drizzle with vinaigrette.

NOTES

Variations:

• Protein: Swap the scallops for salmon or shrimp.

• Fruit: Sub oranges for grapefruit.

• Vegetables: Add sliced fennel or avocado.

• Greens: Serve over mixed greens if you’re not a fan of arugula or spinach.

Nutrition Information

• Serving Size: 1/4 of Salad

• Calories: 217

• Carbohydrates: 16.5g

• Protein: 19g

• Fat: 10g

• Fiber: 2.9g

• Sugar: 1.4g

Did You Know? Exercise Affects Nearly Every Cell in the Body

Photo by Li Sun

Even if it doesn't move the scale much, the benefits are tremendous, experts say.

By Jacqueline Stenson

Many Americans start off each new year with resolutions to lose weight, and gym memberships typically rise in January. But by March, the resolutions often have been dropped. The pounds didn’t melt away as expected, and the gym shoes get kicked to the back of the closet.

While exercising may help people lose weight and maintain the weight loss, fitness experts say, people might overestimate how many calories they burn when they are working out, or they simply may not do enough to move the scale. That 30-minute cardio workout that left you sweaty and breathless may have felt like a grueling marathon, but it may have burned only 200 to 300 calories.

“That can be completely undone by consuming one donut in like, what, 60 seconds,” said Glenn Gaesser, a professor of exercise physiology at the College of Health Solutions at Arizona State University in Phoenix. “So we can undo with eating in a matter of minutes what it took us to burn that many calories over the course of many, many minutes, sometimes hours.”

Regular exercise offers many benefits beyond burning calories — so there are plenty of reasons to keep moving in the new year. “Research shows that exercise affects pretty much every cell in the body, not just our heart, not just our muscles, but it also affects all the other organs, as well,” Gaesser said. “Exercise is something that is vital for good health.”

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Recipe of the Week - Latin Yellow Rice

This is a delicious side dish for any chicken or meat dish!

INGREDIENTS

• 2 cups uncooked long grain rice

• 4 teaspoon olive oil

• 1 large chicken or veggie bouillon cube, such as knorrs or maggi

• 5 medium scallions, chopped

• 2 garlic cloves, minced

• 1 medium tomato, diced

• 1/2 cup chopped cilantro

• 4 cups water

• 1 packet Badia Sazon seasoning*, or see my homemade sazon recipe

• 1 teaspoon kosher salt, or more to taste

INSTRUCTIONS

• In a medium heavy pot with a tight fitting lid, heat oil on medium heat and saute scallions, cilantro and garlic for about 2 minutes, until tender,

• Add the tomatoes and saute another minute, until they get soft.

• Add rice and saute 2 minutes longer, stirring frequently.Add water, bouillon cube, sazón plus 1 teaspoon salt.

• Taste 4 cups water and taste for salt, it should be flavorful and salty enough, adjust as needed.

• Let the water boil on a high heat stirring once at this point.

• As the water boils down and just barely skims the top of the rice, reduce heat to very low and cover 15 minutes.

• The steam will cook the rice so do not open the lid.

• After 15 minutes, shut the flame off and let it sit at least 5 more minutes without touching the lid.

• The steam will finish cooking the rice without burning the bottom. Then fluff with a fork and enjoy.

Nutrition Information

• Serving Size: 1 Bowl

• Calories: 193

• Carbohydrates: 39g

• Protein: 4g

• Fat: 2g

• Fiber: 1g

Sleeping with Any Light isn't Good for Your Health - Study Shows

Photo by Lux Graves on Unsplash

Turning off the lights and closing the curtains isn't exactly a catchy, new sleep hygiene hack, but this common sense advice is gaining even more scientific credibility.

Many Americans sleep in a room that's punctuated with some form of artificial light — whether it's coming from a TV, a jumble of electronics or an intrusive streetlight.

New research suggests that one night of sleep with just a moderate amount of light may have adverse effects on cardiovascular and metabolic health.

"I was surprised that even this fairly, I would say, small amount of light just getting through the eyes to the brain still had such notable effect," says Dr. Phyllis Zee, senior author of the new study and director of the Center for Circadian and Sleep Medicine at Northwestern University.

The findings tie into a broader body of evidence that indicates being exposed to light at night may be harmful in a variety of ways and could predispose people to chronic diseases.

Physiological effects of light

The small, 20-person study conducted by Zee and her team at Northwestern was designed to measure the physiological effects of 100 lux of artificial light on healthy adults while they were sleeping.

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Recipe of the Week - Salmon Tikka Masala

Salmon Tikka Masala is a delicious Indian-inspired dish in a creamy tomato based sauce made with coconut milk and spices, perfect served with naan, roti, or over rice.

INGREDIENTS

• 1 1/2 teaspoon kosher salt

• 1 1/2 lbs skinless salmon fillet, cut into 4 pieces

• 1/2 tablespoon ghee, or coconut oil

• 1/2 small onion, chopped

• 3 cloves garlic, minced

• 1 teaspoon grated ginger

• 3/4 teaspoon turmeric, divided

• 1/2 teaspoon garam masala

• 1/2 teaspoon ground coriander

• 3/4 teaspoon cumin

• 1/8 teaspoon cayenne pepper

• 1/8 teaspoon ground cardamom

• 1 cup canned petite diced tomatoes

• 4 tablespoons full fat canned coconut milk*, shake well

• 1/4 cup fresh cilantro leaves, for serving

INSTRUCTIONS

• Season salmon with 1/4 teaspoon salt, 1/4 teaspoon turmeric.

• Melt butter a medium skillet over medium heat, add onion, garlic, ginger and 6 spices (from turmeric to cardamom) and saute until the vegetables are soft and the spices are fragrant, about 5 minutes.

• Transfer to a blender along with tomatoes and blend until smooth, pour back into the skillet and season with 1/2 teaspoon salt, simmer covered on low heat 15 to 20 minutes, until the flavors meld.

• Stir in coconut milk and add the salmon, turning to evenly coat.

• Simmer to a gentle boil and cook 2 to 3 minutes, until the salmon is cooked through.

• Serve garnished with cilantro.

Nutrition Information

• Serving Size: 1 Piece Salmon, 1/2 Cup Sauce

• Calories: 283

• Carbohydrates: 8.5g

• Protein: 30g

• Fat: 14g

• Saturated Fat: 5g

• Cholesterol: 82mg

• Sodium: 500.5mg

• Fiber: 1.5g

• Sugar: 3.5g

Should Women Take Creatine?

Photo by HowToGym on Unsplash

What Does Creatine Do for Women?

Studies have shown that creatine has many of the same effects in women as in men:

• It improves muscular endurance.

• It improves muscular power.

• It improves strength.

• It can increase muscle hypertrophy.

• It can improve both aerobic and anaerobic performance.

• It increases performance in repeated sprinting (though not so much single sprints).Combined with resistance training, it may improve bone health.

Plus, creatine doesn’t just enhance physical performance. Creatine is also found in the brain, where it maintains cognitive function by recycling ATP to maintain energy stores:

• Creatine can improve mood, memory, and cognitive function, and women may get an especially beneficial boost to brain energy from creatine.

• Creatine reduces the effects of sleep deprivation, a condition from which women are more likely to suffer.

Dietary Cocoa Flavanols Reverse Age-Related Memory Decline - Study Shows

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By: Colombia University Medical Center

Dietary cocoa flavanols—naturally occurring bioactives found in cocoa—reversed age-related memory decline in healthy older adults, according to a study led by Columbia University Medical Center (CUMC) scientists. The study, published today in the advance online issue of Nature Neuroscience, provides the first direct evidence that one component of age-related memory decline in humans is caused by changes in a specific region of the brain and that this form of memory decline can be improved by a dietary intervention. As people age, they typically show some decline in cognitive abilities, including learning and remembering such things as the names of new acquaintances or where one parked the car or placed one's keys. This normal age-related memory decline starts in early adulthood but usually does not have any noticeable impact on quality of life until people reach their fifties or sixties. Age-related memory decline is different from the often-devastating memory impairment that occurs with Alzheimer's, in which a disease process damages and destroys neurons in various parts of the brain, including the memory circuits.

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Recipe of the Week - Warm Salad with Artichoke Hearts, Roasted Pepper and Mozzarella

This Warm Salad with sauteed Artichoke Hearts, Roasted Peppers, and fresh Mozzarella with balsamic is served over cold, crunchy romaine lettuce. So simple and delicious!

INGREDIENTS

• 2 teaspoons extra virgin olive oil, divided

• 1/4 cup chopped red onion

• 1/3 cup chopped roasted peppers

• 4 artichoke hearts, canned, cut in quarters

• 1 tablespoon capers

• 1 1/2 tablespoons balsamic vinegar

• 2 ounces diced fresh mozzarella

• 1 1/2 cups chopped romaine hearts

• pinch salt and black pepper, to taste

INSTRUCTIONS

• Heat a medium skillet over medium heat and add 1 teaspoon oil.

• Add the red onion and saute until soft, 2 to 3 minutes then add the artichoke hearts, roasted peppers, and capers, drizzle balsamic vinegar over everything and stir, cook until heated through, about 1 minute.

• Remove from heat and add the mozzarella.

• Plate the romaine in a large salad bowl and pour the warm ingredients over the lettuce.

• Drizzle with an additional teaspoon oil and season with salt and black pepper, to taste. Eat right away.

NOTES

• Variations:

• Olives: Add kalamata or gaeta olives.

• Cheese: Swap mozzarella for feta cheese or halloumi.

• Bell Peppers: You can roast red bell pepper at home if you don't want to buy roasted peppers or swap them for sun dried tomatoes.

• Protein: Add grilled chicken, shrimp, or salmon.

Nutrition Information

• Serving Size: 1 Salad

• Calories: 339

• Carbohydrates: 23g

• Protein: 14.5g

• Fat: 22g

• Saturated Fat: 9g

• Cholesterol: 45mg

• Sodium: 843.5mg

• Fiber: 5g

• Sugar: 12g

How to Read Food Labels

Photo by Jon Tyson on Unsplash

By: Lindsay Taylor PhD.

Grocery shopping can be a tad overwhelming, especially when you’re trying a new way of eating. Primal, paleo, keto, Whole30, vegetarian, vegan—they all have their own set of guidelines about what foods are “allowed” and which you should limit or avoid.

Front-of-package food labels allow you to scan the shelves at your supermarket and quickly gather information about products. Depending on which diet or food plan you’re following, you might decide whether or not to grab an item based on:

Food type or ingredients: whether

• it contains grains, animal products, nightshades, added sugar, etc.

• Macronutrient profile: low-carb, low-fat, keto.

How ingredients were grown or harvested: organic versus conventional, wild versus farmed, and so on

Decoding food labels can be tricky, though. Some claims are subject to strict labeling standards, but others are buzzwords meant to draw your attention and make you think that a product is healthy. “Natural” is a good example of the latter. It sounds like something you’d want, but the term isn’t regulated, so ultimately it doesn’t signify anything specific.

It’s up to you, the consumer, to educate yourself about which labels are meaningful and relevant to you. That way, you can efficiently find products best suited to your needs without being sucked in by meaningless claims and marketing ploys.

How Food Labels Can Help You Shop Smarter

Food labels are heuristics—tools for making snappy judgments about which items are up your alley. They can be particularly helpful if you’re following a diet with strict guardrails around what is and is not compliant, such as AIP, or if you have dietary restrictions (you have to avoid gluten or dairy, for example).

However, the icons and claims on the front of the package only tell you so much. They don’t tell you whether a particular product meets your personal standards. I’m pretty sure most Primal folks aren’t going to grab a box of Raisin Bran cereal just because it says “Heart Healthy” on the front and carries the Whole Grain Stamp™ from the Oldways Whole Grain Council. By the same token, a food could call itself “keto-friendly” and still be made with canola or other oils you typically avoid.

Choosy shoppers should start by deciding what qualities are most important to them. Maybe you prioritize organic and non-GMO foods but could care less about keto or vegan certifications. If your doctor told you that you must follow a low-sodium diet, you might want to know how the FDA regulates claims about sodium content,1 whereas the rest of us probably don’t need to worry about that.

The next step is to learn what different labels actually mean. Who’s in charge of bestowing a given certification or guarantee, and what standards does a product have to meet in order to earn a particular icon? Some food labels and claims are more informative than others.

When shopping, scan the shelves for certification icons and highlighted claims first. Before deciding yes or no, however, flip the product over, read the ingredient list, and check the nutrition facts to confirm they work for you. Here are some labels and icons that Primal consumers may find useful.

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Recipe of the Week - Banana Nut Pancakes

Calling all banana lovers to these low fat, whole wheat banana nut pancakes, rich in potassium, fiber and flavor – tastes like banana nut bread in a pancake!

INGREDIENTS

• 1 cup whole wheat flour, or white whole wheat flour

• 2 tsp baking powder

• 1/4 tsp salt

• 1/4 tsp cinnamon

• 1 large banana, very ripe, mashed

• 1 cup 1% milk

• 3 large egg whites

• 2 tsp oil

• 1 tsp vanilla

• 2 tbsp chopped walnuts, optional

• olive oil or butter flavor cooking spray

INSTRUCTIONS

• Mix all dry ingredients in a bowl. Beat the egg whites until fluffy.

• Combine milk, oil, vanilla and mashed bananas in a bowl and mix until smooth. Add the egg whites and mix.

• Combine wet ingredients with the dry and mix well with a spoon until there are no more dry spots. Don't over-mix.

• Heat a large nonstick skillet on medium heat.

• Spray with oil to lightly coat and pour 1/4 cup of pancake batter.

• When the pancake starts to bubble and the edges begin to set, flip the pancakes.

• Repeat with the remainder of the batter.

NOTES

• Makes about 3 cups of batter which yields 12 pancakes.

Pancake Variations:

• Dairy Free Milk: Swap milk for almond milk, or whatever milk you enjoy.

• Spices: Add a dash of nutmeg.

• Nuts: Sub pecans for walnuts, macadamia nuts or omit them if you prefer.

• Toppings: Top your pancakes with sliced bananas or strawberries, melted peanut butter, honey or maple syrup.

• WITHOUT NUTS:

  • Calories: 129 • Fat: 2.5 g • Protein: 6.3 g • Carb: 21.8 g • Fiber: 3.0 g

Nutrition Information

• Serving Size: 2 Pancakes

• Calories: 146

• Carbohydrates: 22g

• Protein: 7g

• Fat: 4g

• Saturated Fat: 0.5g

• Cholesterol: 2mg

• Sodium: 209mg

• Fiber: 3.1g

• Sugar: 5g