Recipe of the Week - Spinach Dip Stuffed Mushrooms

If you love Spinach Dip and Stuffed Mushrooms, you'll love these easy Spinach Dip Stuffed Mushrooms, a delicious hot appetizer!

INGREDIENTS

• Olive oil spray

• 1 ½ pounds baby bella mushrooms, or larger white mushrooms for stuffing

• Kosher salt

• Freshly ground black pepper

• 10 ounces frozen chopped spinach, thawed and excess liquid squeezed out

• 4 ounces cream cheese, 1/2 block

• ½ cup freshly grated parmesan cheese, plus 2 tablespoons for topping

• 1 cup part-skim mozzarella cheese

• ¼ cup chopped scallions, plus extra (optional) green for garnish

• 2 cloves garlic, minced

• ¼ cup light sour cream

• 2 tablespoons Italian seasoned breadcrumbs, or gluten-free panko

INSTRUCTIONS

• Preheat oven to 400F. Spray 2 sheet pans with oil and set aside.

• Gently remove the stems from the mushrooms and place stem-side down on the sheet pan.

• Spray with olive oil and sprinkle with 2 pinches of salt and pepper, to taste.

• Finely chop stems and place them in a large mixing bowl.

• To the large bowl, add the spinach, cream cheese, ½ cup parmesan cheese, mozzarella, scallions, garlic, sour cream, ¼ teaspoon salt and pepper to taste. Mix with a fork to thoroughly combine.

• Flip mushrooms stem-side up and stuff each mushroom with about 1 tablespoon filling, depending on the mushroom size, pressing mixture into the cavity of the mushroom and a small mound on top.

• In a small bowl, combine the breadcrumbs and remaining 2 tablespoons parmesan cheese.

• Top each stuffed mushroom with a sprinkle of breadcrumb mixture, gently spray tops with olive oil and bake for 25-30 minutes, rotating pans halfway through cooking to allow for even browning.

• Allow to cool slightly and with a spatula, transfer to serving platter to serve warm or at room temperature.

Nutrition Information

• Serving Size: 3 Medium Stuffed Mushrooms

• Calories: 105

• Carbohydrates: 5g

• Protein: 7g

• Fat: 7g

• Saturated Fat: 4g

• Cholesterol: 20mg

• Sodium: 219mg

• Fiber: 1g

• Sugar: 2g

How to Get Over Jetlag

Photo by SheilA

By: Mark Sisson

People often ask me about my “latest” jet lag protocol. Do I have any new tips, tricks, tools, supplements, or devices that I swear by to get over jet lag when flying? No, and here’s why:

My basic jet lag protocol already works so well that there’s absolutely no reason to try including any newfangled hacks, tips, or pills. It’s based entirely on human circadian biology, which hasn’t changed for hundreds of thousands of years. I literally never get jet lag if I stick to my methods. And I put it to the test on a regular basis, traveling quite extensively on transcontinental flights. Jet lag is supposed to get worse with age, but it’s only gotten easier and easier for me.

The experts would have you believe that each hour of time zone change requires one full day to adjust. That was certainly true for me in my 20s when I went to Europe without knowing anything about circadian rhythms, but it doesn’t have to be that way. You don’t have to get jet lag. You shouldn’t. And I’m going to tell you how to avoid it. Let’s get right into it.

Preparing for Flying East vs. West

To begin with, how you treat the flight is going to differ somewhat based on what direction you’re flying.

Preparing for Flying East

• Break eastbound overnight flights into two short “days”. If you’re doing a big flight east, heading over the Atlantic or Pacific to new lands, it will generally be an overnighter. With that in mind, break your flight up into two short “days.” If the flight is eight hours, the first four hours are “night” and the last four are “day.” If it’s 16 hours, the first eight are nighttime and the last eight are day.

• Sleep at “night”. Sleep as much as you can, as early as you can, during the “nighttime” portion of the flight. This will help normalize your circadian biology and get your body into the “mindset” of day and night. Don’t eat at “night.”

• Stay awake during the “day”. Act just like you do in normal daytime. Read, work, catch up on emails, watch movies. Just stay awake. If it were acceptable to walk the aisles, I’d say walk the aisles.

• Get all your calories in during the “day”. You don’t have to eat, but if you’re going to eat, do so in the “daytime” portion of the flight.

Preparing for Flying West

• For long flights west, a short nap in the middle is fine. Let your body decide to sleep or not. Just don’t sleep so long that you end up having trouble sleeping at the new location when night comes.

• Eat, or not. But don’t overdo it.

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Recipe of the Week - Vanilla Sweet Potato Casserole with Praline Topping

This lightened-up Vanilla Sweet Potato Casserole with roasted, mashed sweet potatoes and a praline topping is a wonderful Thanksgiving side dish.

INGREDIENTS

FOR THE FILLING:

• 2 1/2 pounds sweet potatoes, about 4 to 6 medium total*

• Olive oil spray

• 1/2 cup fat free milk , or milk alternative such as almond

• 3 tablespoons pure maple syrup

• 2 teaspoons vanilla extract

• 1/2 teaspoon kosher salt

• 1/4 teaspoon ground cinnamon

• 2 large eggs, beaten

FOR THE TOPPING:

• 2/3 cup coarsely chopped pecans or walnuts

• 2 tablespoons all-purpose flour or gluten-free flour

• 1/4 cup quick-cooking rolled oats, or gluten-free oats

• 3 tablespoons brown monk fruit sweetener

• 1/8 teaspoon ground cinnamon

• 1/8 teaspoon kosher salt

• 2 tablespoons melted butter, or coconut oil

INSTRUCTIONS

• Preheat the oven to 375 degrees F. Prick potatoes with a fork and place on a sheet pan.

• Bake until tender, about 1 to 1 hour and 15 minutes. Set aside and let cool enough to handle.

• Meanwhile spray a 9 x 9 inch pan, 9 inch pie pan, or or 2 quart safe baking dish and set aside.

• Remove all the potatoes from the skin and mash with a fork or potato masher in a large mixing bowl.

• Add the milk, maple syrup, salt, spices and eggs to the bowl and beat with a wooden spoon until uniform in texture.

• Pour the mixture into the greased baking dish and smooth the top with a spatula.

• In a medium mixing bowl, combine the nuts, flour, oats, brown sugar, cinnamon and salt.

• Stir in the butter or coconut oil and mix well.

• Sprinkle the mixture evenly across the top of the sweet potato mixture.

• Bake for 30 minutes or until the top is golden brown. Remove from the oven and allow to cool for at least 5 minutes before serving.

Nutrition Information

• Serving Size: 2/3 Cup

• Calories: 218

• Carbohydrates: 35g

• Protein: 4.5g

• Fat: 8.5g

• Saturated Fat: 2.5g

• Cholesterol: 43.5mg

• Sodium: 153.5mg

• Fiber: 4.5g

• Sugar: 9.5g

What are Active Recovery Workouts?

Photo by Tim Samuel

By: Mark Sisson

Back when I was competing at an elite level of marathon and triathlon, we paid lip service to rest and recovery, but recovery looked mostly like lying on the couch for hours on end with a gallon of ice cream resting on my chest. I poured all my energy into training sessions such that I had nothing left in the tank on off days. Even basic household chores were a big ask.

If I knew then what I know now, I would have made more of an effort to move on my off days, incorporating more active recovery instead of the passive, frankly slothful recovery I favored at the time.

I suspect even the average fitness buff now understands that the real fitness gains don’t happen in the gym or on the track; they happen during the recovery period. You get stronger, fitter, faster thanks to the processes the body undertakes to repair damage caused by exercise and to prepare for your next bout. However, I still see athletes at all levels from general fitness enthusiasts to weekend warrior endurance athletes to high-level competitors resisting recovery. They feel guilty on days they don’t train. When they’re too busy to hit the gym, or accumulated soreness or fatigue forces them to take a day off, they worry that they’re losing all their hard-won gains.

So they’re usually happy to learn that taking days totally off isn’t necessary, or even ideal, for optimizing recovery and long-term performance. It’s usually better to keep moving on recovery days. You can and should hit the gym or hop on your bike between workouts, provided you move at a far lower intensity.

What is Active Recovery?

When people extol the virtues of active recovery, they are actually referring to three different things:

Recovering between sets or reps within a single workout. Think walking between sprint repetitions to bring your heart rate down instead of sitting down on the track.

Recovering at the end of a workout, as in an extended cooldown. For example, doing an easy spin on a stationary bike and a few minutes of dynamic stretching to end your sprint session.

Using movement on your off days—days you don’t have a formal training session planned—to enhance recovery.

We’ll focus on the latter today, but the goal of all three is fundamentally the same. Exercise creates tissue damage and burns through fuel, including intramuscular glycogen. That physical damage and the process of cellular metabolism create byproducts like lactate in the muscles and bloodstream and lead to inflammation, DOMS (delayed onset muscle soreness), and fatigue. Active recovery increases circulation to working tissues (delivering nutrients and speeding up the clearance of waste products), reduces soreness, and improves perceptions of fatigue so athletes are ready to hit their next training session with more vigor.

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Recipe of the Week - Garlic Butter Mushrooms

These 15-minute, umami-loaded Garlic Butter Mushrooms are a low-carb, low-calorie side dish that pairs well with just about anything.

INGREDIENTS

• 1 pound Cremini or Baby Bella mushrooms, quartered

• 1 tablespoon extra-virgin olive oil

• 1 teaspoon kosher salt

• Freshly ground black pepper

• 2 tablespoons unsalted butter

• 4 large garlic cloves, minced

• Chopped fresh Italian parsley, for garnish

INSTRUCTIONS

• In a large bowl, toss mushrooms with olive oil, salt and pepper to taste.

• Add butter to a large skillet over medium heat.

• When butter has melted and starts to foam, add the garlic.

• Sauté garlic for 30 seconds then add the mushrooms. Toss to evenly coat.

• Cook mushrooms for 10-12 minutes, stirring every 2 minutes to allow the edges to evenly caramelize.

• Garnish with parsley and serve.

Nutrition Information

• Serving Size: 1/2 cup

• Calories: 111

• Carbohydrates: 5g

• Protein: 4g

• Fat: 10g

• Saturated Fat: 4g

• Cholesterol: 15mg

• Sodium: 288mg

• Fiber: 1g

• Sugar: 3g

Are there benefits to a Cold Plunge?

Photo by Tobias Oetiker on Unsplash

By: Mark Sisson

I don’t consider myself a biohacker, but I do intentionally engage in practices that I believe will extend my healthspan and lifespan. Cold plunges are one of them. Cold exposure goes into the bucket along with things like resistance training, intermittent fasting, sun on your skin, and sauna—all stimuli that stress the body and prompt it to become stronger and more resistant to chronic and acute health issues.

I’m tempted to say that cold plunges are an easy way to challenge your system, but if you’ve ever stepped up to the edge of an icy stream or cold pool, you know there’s nothing easy about forcing yourself to get in, sink down to your neck, and make the intentional choice to stay there. Veteran cold plungers and winter swimmers will tell you that over time your body acclimates so it becomes easier to tolerate the cold. You’ll even come to eagerly anticipate your next plunge. That’s all true. But there will always be a part of your brain that tells you, “You don’t have to do this. C’mon, stay warm and dry.”

Each plunge requires you to overcome that little voice. It’s not easy, but it’s simple in the sense that just about everyone can find a way to harness the power of cold. And everyone should because the benefits of cold exposure are pretty impressive:

• Reduces inflammation by lowering pro-inflammatory cytokines and increasing anti-inflammatory cytokines

• Triggers the release of immune cells that can ward off illness Converts white fat into more metabolically active brown or beige fat

• Ramps up metabolic rate and boosts weight loss

• Promotes mitochondrial biogenesis

• Improves insulin sensitivity

More than these physical benefits, the fact that it’s not easy is arguably the biggest upside of all. The mental fortitude you build when you intentionally and repeatedly put yourself in uncomfortable situations is undeniable. One of the most profound disconnects between our modern world and the one our ancestors inhabited is just how comfortable we are most of the time. We now have to go out of our way to simulate the physical and mental challenges that for most of history were just a part of everyday life.

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Recipe of the Week: Lemony Hearts of Palm and Avocado Salad

This Lemony Hearts of Palm and Avocado Salad is a fast and easy side salad recipe or make it a main dish with your favorite protein.

INGREDIENTS

• 5 ounces avocado, from 1 medium haas sliced

• 1/4 cup red onion, sliced lengthwise

• 1 heirloom tomato, sliced into thin wedges

• 1 cup sliced hearts of palm, , sliced 1/4 inch thick on an angle, from 14 ounce can

• 1/2 teaspoon kosher salt

• 2 tablespoons extra virgin olive oil

• 2 tablespoons fresh lemon juice

• 4 cups baby arugula

INSTRUCTIONS

• Place onions in a medium bowl, season with 1/4 teaspoon Kosher salt, set aside while you prep the remaining ingredients.

• Add the hearts of palm and tomato to the onions, add fresh 2 tablespoons fresh lemon juice, drizzle with 2 tablespoons extra virgin olive oil, 1/4 teaspoon salt and fresh black pepper.

• Place arugula in a large salad bowl, and arrange the avocado.

• Pour everything over the salad and serve right away, toss before serving.

Nutrition Information

• Serving Size: 1 1/2 cups

• Calories: 145

• Carbohydrates: 8g

• Protein: 2.5g

• Fat: 12.5g

• Saturated Fat: 2g

• Sodium: 166mg

• Fiber: 4g

• Sugar: -1g

Does Caffeine Boost Endurance?

Photo by Chevanon Photography

A new twist in the old debate about caffeine's performance-enhancing powers suggests it helps maintain oxygen levels in the blood

Compared to, say, ice baths, it doesn’t take a lot of convincing for people to embrace caffeine as an essential performance aid. After all, there’s plenty of favorable research, and 90 percent of people already guzzle it daily. Rebranding your morning brew as a pre-race supplement isn’t a big lift. But caffeine’s ubiquity sometimes obscures the big gaps in what we know about it—including, as a new study from researchers in Brazil highlights, the very basic question of how it works.

The first time I wrote about caffeine as a performance-booster was way back in 2008. Back then, most people thought that caffeine was simply a stimulant, or that it enhanced fat-burning to give muscles more energy. But the evidence didn’t back up either theory, a leading researcher named Terry Graham explained. Instead, Graham thought the magic happened in the muscle fibers themselves. “If I were to place electrodes on your muscle and start to stimulate it so that your muscle is contracting and your brain’s not involved,” he told me, “I can still see an effect.”

Another theory was also gaining support around the same time. Caffeine blocks receptors that detect the presence of adenosine, a molecule associated with fatigue as it builds up in the brain. In this picture, caffeine acts in the brain to make any given physical exertion feel easier, which helps explain why it’s effective for all-out bursts of strength as well as prolonged endurance, and why it has cognitive effects like enhanced attention and vigilance. This is the theory that has seemed most plausible to me.

So which is it? The new study, a small one published in Medicine & Science in Sports & Exercise by a team from six Brazilian universities working with David Bishop of Australia’s Victoria University, suggests that it might be both—and that there might be an additional factor related to oxygen levels in your blood.

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Recipe of the Week - Parmesan Herb Baked Salmon

INGREDIENTS

• 1 whole wild salmon filet with skin, 1 1/2 inches thick (2 lbs)

• 1/4 cup light mayo

• 1/4 cup grated Parmesan cheese

• 3 cloves garlic, finely minced

• 2 tablespoons chopped dill

• 2 tablespoons chopped parsley

• 2 tablespoons chopped basil

• 2 tablespoons chopped chives

INSTRUCTIONS

• Preheat oven to 425F. Line rimmed baking sheet with parchment paper or aluminum foil for easiest cleanup.

• Combine mayo, Parmesan, garlic and herbs in a small bowl.

• Place salmon, skin side down, onto lined baking sheet. Cover salmon with another piece of parchment or foil. Partially bake salmon for 8 minutes.

• Remove from oven and remove top piece of parchment paper.

• Spread the top with the Parmesan herb mixture.

• Return to oven uncovered and bake until the top has browned, and the salmon flakes easily with a fork.

• The salmon should register 135º F when checked with an internal thermometer probe, about 15 to 18 minutes if the fish is 1 1/2 inches thick, less or more depending on the thickness.

Nutrition Information

• Serving Size: 5oz Salmon

• Calories: 256

• Carbohydrates: 2g

• Protein: 31g

• Fat: 13g

• Saturated Fat: 2.5g

• Cholesterol: 87.5mg

• Sodium: 210.5mg

• Fiber: 0.5g

• Sugar: 0.5g

Fetuses Apparently like Carrots, but Kale? Not so much, ultrasounds show

Photo by mali maeder

Fetuses are big fans of carrots but not leafy green vegetables -- and show it in their faces, scientists said in a new study published Thursday.

Researchers at Durham University in northeast England said the findings were the first direct evidence that babies react differently to various smells and tastes before they are born.

A team of scientists studied 4D ultrasound scans of 100 pregnant women and discovered that babies exposed to carrot flavors showed "laughter-face" responses.

Those exposed to kale flavors, in contrast, showed more "cry-face" responses.

Lead postgraduate researcher Beyza Ustun said, "A number of studies have suggested that babies can taste and smell in the womb, but they are based on post-birth outcomes while our study is the first to see these reactions prior to birth.

"As a result, we think that this repeated exposure to flavors before birth could help to establish food preferences post-birth, which could be important when thinking about messaging around healthy eating and the potential for avoiding 'food-fussiness' when weaning."

Humans experience flavor through a combination of taste and smell.

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Recipe of the Week - White Bean Pumpkin Turkey Chili

A perfect fall chili made with pumpkin puree, ground turkey, white beans, green chili and spices. Top this with chopped fresh cilantro, scallions, jalapeños, or cheddar and serve it with baked chips on the side for a wonderful lunch or dinner.

INGREDIENTS

• olive oil spray,

• 2 lbs 99% lean ground turkey

• 1/2 teaspoon olive oil

• 1 small onion, chopped

• 3 garlic cloves, minced

• 1 teaspoon chili powder, to taste

• 2 bay leaves

• 1 1/2 tbsp cumin

• 1 tsp oregano

• 2 15 oz cans white northern or navy beans, rinsed and drained

• 15 oz can pumpkin puree, or homemade

• 4.5 oz can chopped green chile

• 2 cups low sodium chicken broth, check labels for GF

• kosher salt and pepper to taste

• chopped cilantro, red onion or chives for topping

• Greek yogurt or low-fat sour cream for topping, optional

INSTRUCTIONS

Slow Cooker Version

• Heat a large skillet over high heat and lightly spray with oil.

• Add meat and cook, breaking it up until white, about 5 minutes. Transfer to the crock pot.

• Add oil to the skillet, then onions, garlic, sauté about 3 - 4 minutes; add cumin and sauté another minute. Transfer to crock pot.

• Add beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves. Cover and cook on high for 4 hours or low for 8 hours.

• Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Instant Pot:

• Press saute and lightly spray with oil. Add meat and cook, breaking it up until white, about 5 minutes. Set aside.

• Add oil to the saute pan, then onions, garlic, sauté about 3 - 4 minutes; add cumin and sauté another minute. Return meat to the pot.

• Add the beans, pumpkin puree, green chilis, broth, chili powder, oregano, and bay leaves.

• Cover and cook on high pressure 25 minutes. Natural release.

• Remove bay leaves and adjust seasoning to taste before serving. Enjoy!

Nutrition Information

• Serving Size: 1 Cup

• Calories: 272.5

• Carbohydrates: 31g

• Protein: 32g

• Fat: 2.5g

• Sodium: 499mg

• Fiber: 12g

• Sugar: 2.5g

What is Lab-Grown Meat?

Photo by Jimmy Chan

By: Mark Sisson

On the surface, lab grown meat is a nice noble story.

Save all those poor defenseless cows from cruel factory farms and inhumane slaughterhouses. Save the environment from all those cow farts, burps, and emissions involved with animal agriculture. Handcraft meat to be healthy, nutritious, and good for the environment. Optimize the fatty acids. Eliminate the chance of animal-borne diseases or antibiotic resistant bacteria. No gross, unhygienic animal manure. No blood or guts. It’s clean, safe, clinical. We can even call it “clean meat” or “cultivated meat“.

Except it’s none of those things. So, what is it?

How is lab-grown meat made?

Lab grown meat starts by extracting stem cells from living animals. To grow “beef” in the lab, they extract cow stem cells. “Chicken,” chicken stem cells. And so on.

The cells are bathed in a growth medium—a mixture of amino acids, glucose, salts (minerals), vitamins, antioxidants, growth factors, hormones and other components necessary for cellular growth, such as buffers for controlling pH balance. The most common viable growth medium has been fetal bovine serum (extracted from pregnant cows), but some companies have developed other growth mediums that apparently don’t involve living animals.

They are placed on “scaffolding” to promote differentiation into fat, muscle, blood and other types of cells. Scaffolding can be based on gelatin, corn starch fiber, fungi, and many other substances.

It’s a really complex undertaking. It’s trying to replicate an organic process that’s constantly in flux. When this happens in an animal, there’s a base level “intelligence” to it. It just kind 0f… happens. It emerges. The lab environment cannot replicate the organic environment. That’s why in vitro studies rarely translate perfectly into in vivo studies: environment matters. Terroir matters.

They might be able to produce something that approximates a piece of beef in the lab, that looks kinda like it and tastes a little like it, but who’s to say what’s lost in translation? Could it be something important? Could it be something vital for the ultimate health effects of eating it?

The most recent one I saw was an Israeli company that managed to grow a 3.67 ounce “steak.” Look at that thing. It’s pathetic, frankly. They’re a long way off. What’s lab grown meat really about?

Lab-grown meat isn’t about health

Lab grown cultured meats are ultimately about control and money. If cultured meat replaces traditional animal husbandry, as is the stated goal, the ability to provide animal protein becomes an intellectual property controlled by the few and the powerful. It becomes an asset, an industry, a technology. Two of the biggest funders of lab grown meat include Tyson and Cargill, some of the largest meat producers in the world. Are they doing it out of the goodness of their hearts or to exert even more control over the ability to produce meat?

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Recipe of the Week - Air Fryer Sweet Plantains

Air Fryer Sweet Plantains or Maduros are an easy and healthy way to make this classic Latin side dish.

INGREDIENTS

• 2 medium extra ripe plantains, the skin should be black

INSTRUCTIONS

• Spray the air fryer basket with olive oil.

• Cut the ends off the plantain then using a sharp pairing knife, cut a slit along the length to peel.

• Remove the skin carefully and transfer to the air fryer basket.

• Spray with more oil on top and air fryer 370F about 8 minutes on each side, until tender.

• Then slice them and enjoy.

Nutrition Information

• Serving Size: 1/2 Plantain

• Calories: 109

• Carbohydrates: 28.5g

• Protein: 1g

• Fat: 0.5g

• Sodium: 3.5mg

• Fiber: 1.5g

• Sugar: 15.5g

Does Apple Cider Vinegar Actually Have Health Benefits?

Photo by John Finkelstein

By: Mark Sisson

A while back, a friend was telling my wife Carrie and I about these apple cider vinegar gummies she started taking to deal with some persistent health issues. She wanted to know what I thought. You probably know that apple cider vinegar is rumored to have myriad health benefits. I’ve written before about how it’s likely to help people with diabetes control their blood sugar and improve insulin sensitivity. But it’s been a while since I poked around the scientific literature on this topic, so I decided to explore that today.

Apple cider vinegar has a long history as a traditional remedy for everything from dandruff to cancer. (Spoiler: there’s no evidence it helps with cancer.) Proponents claim that its healing properties come from the high acid content—mostly acetic acid, but also lactic, malic, and citric acids—as well the polyphenols, probiotics, and small amount of nutrients it contains. Depending on your particular issue, you might dab it on your skin, soak in an apple cider vinegar bath, or drink it.

Apple cider gummies have also become quite popular in recent years, as my friend can attest, in part because drinking apple cider vinegar can get old. It doesn’t taste great, and it burns on the way down. I’m not going to cover the question of whether gummies are more or less effective than other delivery methods today, but let me know in the comments if that’s something that interests you.

For today, I’m going to revisit the evidence for some of the top purported health benefits and see if there is any reason to run out to the market for a bottle of apple cider vinegar. Let’s go.

Health Benefits of Apple Cider Vinegar

Apple cider vinegar for diabetes and insulin resistance. . .

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Recipe of the Week - Tuna Tartare with Cucumber and Avocado

Tuna tartare may sound fancy, but it’s really easy to make! Combine fresh sushi grade tuna, cucumber, avocado, scallions, and the sauce ingredients and serve chilled with chips.

INGREDIENTS

• 6 ounces sushi grade tuna, diced small (size of a dice)

• 1/2 medium cucumber, peeled, seeded and diced (size of a dice)

• 2 ounces avocado, (from 1/2 haas) diced same size

• 2 tablespoons soy sauce, or gluten-free tamari

• 2 teaspoons sesame oil

• 1 teaspoon sriracha, optional

• 1 teaspoon fresh grated ginger, optional

• 1 tablespoon scallions

INSTRUCTIONS

• Combine all the ingredients and serve chilled with wonton chips, if desired.

Nutrition Information

• Serving Size: 1/4

• Calories: 114

• Carbohydrates: 2.5g

• Protein: 11g

• Fat: 6.5g

• Saturated Fat: 1g

• Cholesterol: 16mg

• Sodium: 342.5mg

• Fiber: 1.5g

• Sugar: 0.5g

What are the Consequences of a Sedentary Lifestyle?

Photo by Karolina Grabowska

By: Mark Sisson

Most people probably assume that the problem with a sedentary lifestyle is that you aren’t moving. (Yes, I see the tautology there.) Every minute, every hour, spent sitting at your desk or lounging on the couch is time you aren’t walking, lifting heavy things, or sprinting. That’s part of the problem with being sedentary, to be sure, and I’ll touch on that in this post. There’s more to it than that, though.

Sedentary behavior is defined as waking activities that generate less than 1.5 METs—sitting and lying down, basically. Experts recognize that even controlling for how much exercise a person gets, sedentary behavior per se is bad for physical and mental health. In other words, even if you hit the gym and walk the dog regularly, being sedentary is harmful.

Sedentary behavior isn’t just the absence of movement; it is the presence of something more insidious.

I’m sure I don’t need to tell you that sedentary behavior is more prevalent now than at any point in human history. Our grandparents’ generation was three times more likely to have moderately active jobs,1 in ye olden days before so many of us sat in front of computers to work (I say as I type away on my laptop). Even though our ancestors probably enjoyed considerably more leisure time than the average adult today, their non-work time didn’t resemble modern repose. When hanging out in the shade of a tree or sitting around the campfire swapping tall tales, they adopted rest postures like the once-ubiquitous deep squat. Their bodies weren’t cushioned and held in a static position by a comfy sofa or La-Z-Boy. Muscles throughout their bodies were activated, tissues statically stretched. They shifted their posture often for comfort and balance.

In short, our ancestors rested, they enjoyed plenty of downtime, but they weren’t sedentary in the way we modern humans are. Sedentary behavior is an individual health problem, a public health problem, and an economic problem. The cost of medical care and lost productivity due to overly sedentary modern lives reaches the tens of billions of dollars every year. Today I’m going to outline some of the specific ways being sedentary hurts us and what we can do about it.

Being Sedentary Increases Disease and Mortality Risk

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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?

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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

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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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