How to Feed, Train and Care for Your Cartilage

Photo by Karolina Grabowska

By Mark Sisson

Most health and fitness writers don’t spend a lot of time on cartilage. As tissues go, it’s fairly isolated. It doesn’t contain blood vessels, so we can’t deliver blood-borne nutrients to heal and grow it. Cartilage has no nerve cells, so we can’t “feel” what’s going on. Doctors usually consider it to be functionally inert, a sort of passive lubricant for our joints. If it breaks down, you’re out of luck, they say.

But that’s what people used to think about bone, body fat, and other “structural” tissues: that they are inert rather than metabolically active. The truth is that bone is incredibly plastic, responding to activity and nutrition, and that body fat is an endocrine organ in its own right, secreting hormones and shaping the way our metabolism works. What about cartilage? Can we do anything to improve its strength and function?

Absolutely.

Cartilage is made of water, collagen, and proteoglycans, a protein-polysaccharide bond that provides elasticity. Right there we see one avenue for altering cartilage health—hydration.

Stay hydrated.

Go down to the pet store and look at the dehydrated tendons. They’re dry, stiff, and completely unmanageable. Go down to the Asian market and check out the fresh beef tendons. They’re slippery, pliable, and still tough as nails. Now consider that cartilage and tendon are made of very similar stuff. Without hydration, cartilage doesn’t slide as easily. It can’t do its job.

And once you have cartilage damage, hydration is even more important because damaged cartilage is harder to hydrate. In one study, researchers dehydrated and then rehydrated damaged pig cartilage and intact pig cartilage, finding that the damaged cartilage absorbed far less water than the intact cartilage.

Eat extra collagen/gelatin

Our need for and collective failure to obtain adequate dietary glycine underpins the growing bone broth/supplemental collagen industry. The reason why drinking broth and eating collagen makes so many people feel better is that we are providing a fundamental nutrient: glycine. See, our bodies need about 10 grams of glycine each day to maintain basic metabolic functions. We only make 3 grams, so 7 grams must come from the diet. A major function of glycine is to maintain and repair cartilage. If you’re training hard or trying to recover from existing damage, your glycine needs skyrocket.

Conclusive studies showing collagen rebuilding or buttressing cartilage are lacking, but we have hints. One study found that supplementary collagen improves joint pain in athletes who complain about their knees. And more recently, a study found that giving dietary collagen alongside Tylenol to patients with osteoarthritis improved joint pain and function over Tylenol alone.

My favorite ways to get collagen include bone broth, adding gelatin to pan sauces, and eating Primal collagen bars.

Move around a lot.

Motion is lotion. You need to walk. You should develop a daily movement practice, even if it’s just bodyweight squats while brushing your teeth and waiting for the train, your favorite VitaMoves routines while watching TV, or a good old fashioned rajio taiso.

Be sure to include mobility work, too, like the aforementioned VitaMoves, KStarr’s MobilityWOD, or MDA writings on joint mobility, foam rolling, and stretching. Many joint injuries occur because the tissues surrounding them—your muscles, your fascia, your major movers—are restricted, placing undo stress on the joint itself.

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Recipe of the Week - Chicken Summer Rolls

These ground chicken summer rolls with hoisin sauce are fresh and light with a wonderful combination of textures and flavors.

INGREDIENTS

• oil spray

• 1 small shallot, chopped

• 1 pound 93% lean ground chicken

• 3 tablespoons soy sauce or gluten-free Tamari

• 3 tablespoons fresh lime juice

• 1 tablespoon sambal oelek, omit if you don't like spice

• 1/4 cup minced fresh mint leaves

• 2 cups cabbage and carrot slaw mix, use purple and white cabbage for more color

• 8 8-inch round rice paper sheets

• 16 fresh basil leaves

• 1/4 cup Hoisin sauce , mixed with 1/4 cup cold water

INSTRUCTIONS

• Heat a large skillet over high heat. When hot, spray with oil then add the ground chicken, and cook, breaking it up with a spatula 5 to 6 minutes until no longer pink.

• Add the shallots and cook 2 to 3 more minutes, to soften.

• Add the soy sauce sauce, lime juice and sambal oelek and cook 1 minute.

• Remove from heat and stir in the mint.

• Add hot water to a large, shallow dish to a depth of 1 inch.

• Place 1 rice paper sheet in dish; let stand 30 seconds or just until soft. Place sheet on a flat surface.

• Arrange 2 basil leaves on top third of sheet. Arrange 1/3 cup chicken mixture on bottom third of sheet topped with 1/4 cup slaw.

• Folding sides of sheet over filling and starting with filled side, roll up jelly-roll style. Gently press seam to seal. Place roll, seam side down, on a serving platter (cover to keep from drying).

• Repeat procedure with remaining sheets, basil, cabbage and chicken mixture.

• Mix water and hoisin together in a small bowl. Serve rolls with hoisin dipping sauce.

Nutrition Information

• Serving Size: 2 Rolls, 2 tbsp dipping sauce

• Calories: 299

• Carbohydrates: 30 g

• Protein: 23 g

• Fat: 16 g

• Saturated Fat: 4.5 g

• Cholesterol: 98 mg

• Sodium: 899

• Fiber: 2 g

• Sugar: 6 g

Does Eating Before a Workout Help with Weight Loss?

Photo by Pixabay

Training in a fasted state is supported by scientific literature and anecdotal experience for fat loss. However, fueling appropriately before a workout can also increase performance and power outputs during the workout, therefore leading to greater returns post-workout.

The very best time to eat depends on the individual and there’s no hard and fast rule it can be variable dependent on age, gender. An early morning trainer might choose to train in a fasted state, while an evening trainer will have obviously consumed food throughout the day and might even plan to eat a specific meal at some time pre workout.

Recipe of the Week - Broccoli and Cheese Egg Muffins

Easy make-ahead, high-protein Broccoli and Cheese Egg Muffins for meal prep or breakfast on the go.

INGREDIENTS

• 4 cups broccoli florets

• 4 whole large eggs

• 1 cup egg whites

• 1/4 cup reduced fat shredded cheddar, Sargento

• 1/4 cup Pecorino romano, grated, or Parmesan cheese

• 1 tsp olive oil

• salt and fresh pepper

• olive oil spray

INSTRUCTIONS

• Preheat oven to 350F.

• Steam the broccoli with a little water for about 3 to 5 minutes.

• When broccoli is cooked, crumble into smaller pieces and add olive oil, salt and pepper. Mix well.

• Spray a standard size non-stick muffin tin generously with oil and spoon broccoli mixture evenly into 9 tins.

• In a medium bowl, beat egg whites, eggs, grated cheese, salt and pepper.

• Pour into the greased tins over broccoli until a little more than 3/4 full.

• Top with grated cheddar and bake in the oven until cooked, about 20 minutes. Serve immediately.

• Wrap any leftovers in plastic wrap and store in the refrigerator to enjoy during the week.

Nutrition Information

• Serving Size: 2 Egg Muffins

• Calories: 167

• Carbohydrates: 5 g

• Protein: 18 g

• Fat: 8.5 g

• Cholesterol: 170 mg

• Sodium: 317 mg

• Fiber: 2.5 g

Should I Refrigerate Butter?

Photo by Polina Tankilevitch

Trying to spread ice-hard butter can wreck toast, pancakes and waffles, but many people aren’t sure if it is safe to keep it out of the fridge

By: Kristina Peterson

Butter evangelist Joelle Mertzel is spreading the word.

The 49-year-old small-business owner, author and mother of three is on a mission to convince American households and federal officials that it is safe and preferable to keep butter at room temperature instead of refrigerated, particularly for those with a taste for buttered toast. 

Her quixotic crusade would liberate butter sticks from a lifetime in the cold, moving from refrigerated trucks to the chilled dairy case of grocery stores to built-in refrigerator cubbies.

“Enough is enough,” said Ms. Mertzel, who lives in the Northridge neighborhood of Los Angeles. “I want to eliminate confusion about putting butter on the counter.”

Ms. Mertzel said she came to her epiphany one morning about 14 years ago. She had forgotten to put away the butter the night before and at breakfast discovered how easy it was to spread. “My life changed in so many ways at that moment,” she said.

She has since written a children’s book, “Change Your Life for the Butter,” and developed a line of countertop holders with flip-top lids that keep clear of the softened butter inside. Traditional butter dishes, she said, “are a train wreck. The lid gets all gross.”

Food-safety scientists say butter usually doesn’t require constant cold. Butter made from pasteurized cream is safe to store at room temperature for a stretch because of its high fat content and low moisture, among other reasons. Salted butter tends to stay fresh longer.

Yet getting a definitive answer from the government’s butter bureaucracy has been a slippery endeavor. Ms. Mertzel this year petitioned the Food and Drug Administration to issue official guidance that butter could be safely kept out of the refrigerator at room temperature for three weeks.

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Recipe of the Week - Shrimp Tacos

These healthy shrimp tacos are easy and delicious! Made with sautéed or air fried shrimp served on a warm tortilla with a quick slaw and spicy sauce.

INGREDIENTS

For the Shrimp

• 24 jumbo peeled and deveined shrimp, about 16 oz

• 2 cloves minced garlic

• 1/2 teaspoon seasoning salt, like Tajin or Old Bay

• 8 corn tortillas

For the Slaw

• 2 cups green or red cabbage shredded, (buy it pre-shredded to save time)

• 1/2 small red onion, thinly sliced

• 1 small jalapeño, thinly sliced

• 1 lime, juiced

• 1/4 teaspoon salt

• 2 tablespoon cilantro chopped, plus more for garnish

For the Shrimp Taco Sauce

• 3 tablespoons mayonnaise

• 3 tablespoon Greek yogurt or sour cream

• 1 tablespoon lime juice

• 1 tablespoon sriracha or Louisiana style hot pepper sauce

INSTRUCTIONS

• Drizzle shrimp with oil to coat and season shrimp with garlic and seasoning salt.

• For the shrimp taco sauce

  • Mix mayonnaise, sour cream, lime juice and hot sauce in a small bowl adding a few drops of water if needed to thin it out so you can drizzle; set aside or transfer to a squeeze bottle.

• For the Slaw

  • To make the slaw combine the cabbage, onion, jalapeño, lime juice and cilantro in a large bowl ; cover and chill.

• To Cook The Shrimp

  • Preheat the air fryer to 360F. Cook the shrimp 5 to 6 minutes shaking the basket halfway until cooked through in the center. To make it on the skillet, cook on medium-high, 2 to 3 minutes on each side.

  • Meanwhile char the tortillas on an open flame or skillet about 30 seconds and set aside.

  • To Serve: Place 1/4 cup slaw on each tortilla, top each with 3 shrimp, then drizzle with spicy mayo, and garnish with cilantro.

Nutrition Information

• Serving Size: 2 Tacos

• Calories: 288

• Carbohydrates: 28.5 g

• Protein: 20 g

• Fat: 10.5 g

• Saturated Fat: 2 g

• Cholesterol: 149 mg

• Sodium: 975.5 mg

• Fiber: 4.5 g

• Sugar: 3.5 g

What is Berberine?

Photo by Pixabay

By: Mark Sisson

As the number of people living with cardiovascular disease, metabolic syndrome, diabetes, cancer, and other health scourges continues to skyrocket, so too does the demand for safe, effective treatments. People don’t just want to pop pills that mask symptoms and make it possible to “live with” a disease. And as much as we know that diet and lifestyle changes—being less sedentary, sleeping more, reducing stress—are needed to make real, sweeping public health impacts, implementation is a huge challenge. In the meantime, people need remedies that get to the root causes of their chronic health woes—ideally without a laundry list of possible side effects. 

Enter berberine, an alkaloid compound found in various plants. This is a textbook example of modern science confirming ancient wisdom. Chinese and ayurvedic medicine have valued berberine-containing plants like barberry, goldenseal, and tree turmeric for hundreds of years, using them to treat everything from gout to indigestion to hemorrhoids to skin infections to cancer. Now, research is uncovering exactly how berberine works—and it turns out to be quite a remarkable little substance. 

To date, there is pretty good evidence that berberine is useful for two applications in particular, and there are hints that it might serve other purposes as well. Let’s dive in.

Likely Benefits of Berberine

For Managing Blood Sugar, Insulin, and Type 2 Diabetes

In type 2 diabetics, berberine seems to lower fasting blood sugar and fasting insulin, decrease HbA1c (a three-month blood glucose average), and improve insulin sensitivity.

Some studies even suggest that berberine can be as effective as the drugs that are currently considered standard of care, notably metformin. 

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Recipe of the Week - Chicken Divan Lightened Up

A healthier Chicken Divan made from scratch with layers of tender chicken breast and broccoli in a creamy sauce topped with golden crumbs.

INGREDIENTS

• 1-1/2 lbs broccoli florets, (3 large heads) chopped

• 4 cloves garlic, crushed

• olive oil spray

• 2 tablespoons light mayo

• 3 boneless skinless chicken breasts, 8 ounces each

• kosher salt and fresh ground pepper

• 1 tablespoon butter

• 2 teaspoon extra virgin olive oil, divided

• 1/4 cup shallots or onion, minced

• 1/4 cup all purpose , or gluten-free flour like cup4cup

• 1 cup chicken broth

• 1 cup fat free milk

• 2 ounces dry sherry, white wine would work

• 6 ounces reduced-fat Swiss cheese, shredded or chopped fine

• 1/4 cup grated Parmesan cheese

• 1/4 cup seasoned whole wheat breadcrumbs , or gluten-free crumbs

INSTRUCTIONS

• Preheat oven to 350F. Spray a 9 x 13 inch baking dish with olive oil spray.

• In a large skillet, over medium heat add 1 teaspoon olive oil and garlic and cook 30 seconds. Add the broccoli, 1/4 teaspoon kosher salt, 1 tablespoon of water and cover.

• Let the broccoli cook until tender crisp, 3 minutes. Transfer to the baking dish.

• Pound the thicker end of the chicken breast to make it even on both sides. Brush mayo on the chicken and season with 1/2 teaspoon salt and black pepper, to taste. 

• Heat the skillet over medium heat, when hot spray with oil and cook the chicken until just about cooked through, about 5 minutes on each side.

• Remove from heat and transfer chicken to a cutting board. When cooled, slice chicken into bite sized pieces.

• Reduce the heat of the skillet to medium heat. Add the butter and remaining oil until melted and then add the shallots and cook until tender, 2 to 3 minutes.

• Sprinkle the flour cook, stirring about 1 minute. Whisk in broth, milk, 1/2 teaspoon salt and sherry and bring to a simmer about 1 1/2 minutes on low. Remove from heat and stir in half of the Swiss cheese.

• Pour half of the sauce over the broccoli and mix to coat. Arrange the chicken on top and cover with remaining sauce.

• Sprinkle the remaining Swiss cheese, grated Parmesan and top with breadcrumbs.

• Spritz a little oil on top. Bake 30 minutes, until hot and golden.

Nutrition Information

• Serving Size: 1 & 2/3 Cup

• Calories: 387

• Carbohydrates: 22 g

• Protein: 42 g

• Fat: 14.5 g

• Saturated Fat: 5.5 g

• Cholesterol: 112 mg

• Sodium: 606.5 mg

• Fiber: 3.5 g

• Sugar: 5.5 g

Nine Types of Protein Powder

Photo by Andres Ayrton

By: Mark Sisson

Whey protein isolate is the gold standard of protein powders, and it’s the only one I take besides collagen, but it’s not the only one out there. There are reasons for branching out beyond whey into other types of protein powder. Maybe you’d like some variety once in awhile. Maybe you’re just curious about what else is out there, or perhaps you don’t want any animal protein at all. Whatever the reason, I figured I’d give you some info on some of the more popular types of protein powder, including whether or not they contribute meaningfully to our intake of essential amino acids.

Before we begin, let’s talk about how we can measure a protein’s usability.

The BV (biological value) is one way to measure a protein’s “usability.” Biological value testing measures the amount of nitrogen that appears in the urine and feces after eating it to determine how much was retained and utilized by the body. If very little nitrogen appears in the toilet after eating a given protein, that protein has a high BV. If a good amount appears in the toilet, that protein has a lower BV.

The higher the BV, the greater the proportion of available protein that can be synthesized by the body’s cells. Higher BVs usually indicate a greater amount of essential amino acids—those amino acids that the body cannot synthesize or convert on its own and must instead obtain from the diet—but it doesn’t measure them specifically.

Note, though, that biological value does not refer to the amount of protein in the powder; it only refers to the usability of the protein in the powder. A particular powder might be 60% protein, and the biological value would tell you exactly how much of that 60% is usable by the body. Different powders have different protein contents. Hemp protein, for example, is often about 50% protein, but it varies by the manufacturer. A quick glance at the nutrition facts should clue you in.

There’s also the protein digestibility-corrected amino acid score (PDCAAS), which is the method by which the World Health Organization and FDA evaluate protein value. It’s a newer model, and it’s based on the amino acid requirements of humans, specifically children, as well as digestibility and absorption. To determine the PDCAAS, they measure fecal nitrogen and track the amount of essential amino acids in each protein powder. Most promotional materials use the BV, but the PDCAAS is more accurate for what we care about. Whey protein isolate (both isolate and concentrate) has an optimum PDCAAS of 1.

A newer method of quantifying protein quality is the DIAAS, or Digestible Indispensable Amino Acid Score. This is similar to PDCAAS, but instead of measuring nitrogen in the feces, it measures nitrogen in the ileum after it has left the small intestine and before it descends into the large intestine. This is more accurate than measuring fecal protein, because fecal protein may be lower due to protein metabolism by gut bacteria. Measuring it in the ileum reflects only what the body has absorbed.

Whichever method you use to quantity protein quality—BV, PDCAAS, or DIAAS—animal proteins like whey outperform plant proteins. So as a good general guideline, it’s safe to assume that animal-based protein powders are going to be higher quality than plant-based protein powders. That said, let’s get into the specific powders ranked according to overall quality and usability.

The Top 9 Types of Protein Powder . . .

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Recipe of the Week - Creamy Shrimp and Celery Salad

This light and creamy Shrimp and Celery Salad is seasoned with Old Bay and lime juice and mixed in a light creamy sauce.

INGREDIENTS

• 16 ounces large cooked peeled and deveined shrimp

• 2 medium cucumbers, peeled and sliced

• 1 large celery stalk, sliced thin

• 1/4 cup low fat sour cream, regular for Keto

• 2 tbsp lite mayonnaise, regular for Keto

• 2 tbsp lime juice

• 1 tsp Old Bay seasoning

• salt to taste

• chopped dill, optional for garnish

INSTRUCTIONS

• In a medium bowl, combine sour cream, mayonnaise, lime juice, Old Bay and salt.

• Add shrimp, celery, cucumbers and mix.

• Refrigerate until ready to serve.

Nutrition Information

• Serving Size: 4oz Shrimp

• Calories: 160

• Carbohydrates: 4 g

• Protein: 25 g

• Fat: 4.5 g

• Fiber: 0.7 g

• Sugar: 1.8 g

Leaders with Low Self-Esteem are Likely to Cause "Toxic" Stress at Work, Research Shows

Photo by Nathan Cowley

TAYLOR & FRANCIS GROUP

There is a mountain of evidence to show that stress is a leading cause of common and lethal diseases, including heart attacks, diabetes, asthma, cancer, osteoporosis, anxiety, depression, insomnia, memory loss and premature aging. 

But how much of a role does ‘toxic’ leadership play in workplace stress, and what are the signs of a toxic leader? 

Recent data has shown that three-fifths of the world’s employees say their job impacts their mental health more than anything else. 

Backed up by 40 years of research, wellbeing expert Professor Simon L. Dolan PhD says that leaders with low self-esteem are most likely to pass on stress to their teams. 

“The stakes for leadership have always been high,” Professor Dolan states, “but knowing you’re affecting people’s mental health is cause for leaders to take stock and ensure they’re doing all they can to be their best and have their most positive impacts on people.” 

Toxic at the top 

Almost every working adult will have experienced a bad boss at some point in their working career. But at what point does a bad boss become a truly toxic leader, and what can you do about it?  

Professor Dolan, a respected scholar in human resources, has trawled decades of research to create De-Stress at Work. The guide is designed to help people understand if their manager or leader affects their mental health, and what can they do to deal with it. 

“Leadership can make or break an organization,” Professor Dolan argues, “with good leaders motivating teams to be creative and productive. But on the other side of the coin, a bad leader can demotivate teams, cause low morale and the effect on teams can be devastating.” 

After extensive research, Professor Dolan suggests the main characteristics to identify a toxic leader are those who: are jealous of their team’s success; are constantly concerned about competition or workplace ‘enemies’; often take credit for other people’s work; constantly compare themselves to others; consider their self-worth to be solely driven by their latest results. 

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Recipe of the Week - Classic Chicken Salad

Quick and easy, classic chicken salad recipe made healthier and lighter to make the perfect homemade chicken salad sandwich. The perfect cold lunch for meal prep!

INGREDIENTS

• 12 ounces cooked chicken breast, finely chopped (from 2 breasts of rotisserie chicken)

• 1/3 cup light mayonnaise

• 1/2 cup celery, chopped

• 1/3 cup red onion, diced (or scallions or chives)

• 2 tablespoons chicken broth, optional

• 1 teaspoon Dijon

• 1/2 teaspoon seasoned salt

• black pepper, to taste

INSTRUCTIONS

• Combine all ingredients in a medium bowl and mix well. Season with salt and pepper to taste.

• Serve over salad, in a wrap, or in a sandwich

Nutrition Information

• Serving Size: 1/2 Cup

• Calories: 131

• Carbohydrates: 2 g

• Protein: 18 g

• Fat: 5 g

• Saturated Fat: 1 g

• Cholesterol: 50 mg

• Sodium: 307 mg

• Sugar: 1 g

Should I Be Eating Avocados? Eight Reasons Why You Should

Photo by Thought Catalog

8 Reasons you Need to be Eating Avocado

1) They improve cholesterol

2) They make meat healthier

3) They make meals more filling and satisfying

4) They improve cognitive function

5) They improve gut health

6) They reduce oxidative stress and inflammation

7) They improve eye health

8) They are micronutrient rich

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What is Whey Protein?

Photo by Supplements On Demand

By: Mark Sisson

When most people think about whey protein, they think about building muscle. Protein shakes at the gym. Meal replacement drinks in lieu of real food.

The six-meal-and-three-snack-a-day bro who keeps a whey shake on his bedside table to maintain those 2 AM gains.

The up-at-dawn-to-beat-rush-hour woman who drinks a shake in the car in lieu of a pastry.

As most people see it, whey protein’s just for people who want more protein in their diets, people who don’t have the time to cook, or people who hate to cook and also need more protein. It’s for weight lifters and athletes. It’s a “poor replacement” for real food. It’s a compromise when life happens. If you can cook and eat real food regularly, the popular story goes, you don’t need whey protein. Just eat real food—right?

But there’s actually much more to whey than just building muscle.

What is Whey Protein?

Whey is a protein-packed byproduct of cheese production. It’s that pseudo-clear liquid remaining after milk has been curdled and strained. Cheese makers used to toss it aside as waste material, turn it into ricotta cheese, or feed it to livestock until food scientists started to understand its value as a protein supplement for humans.

Today, we know that whey protein is the single best supplementary source of complete essential amino acids. It contains all the essential amino acids we need to promote muscle protein synthesis and muscle growth. is far more than a byproduct of cheese-making. It’s also more than just a single protein. Instead, it houses an impressive array of components with a wide variety of biological effects: beta-lactoglobulin, alpha-lactalbumin, lactoferrin, and immunoglobulins.

Beta-lactoglobulin:

• Promotes glutathione synthesis and reduces allergic disease incidence.Improves retinol/vitamin A absorption and uptake.Increases serotonin levels in plasma. May have anti-tumor effects.

Lactoferrin:

• Improves bone healing and prevents bone loss. Chelates excessive iron, preventing it from fueling infections (many bacteria require iron), increasing inflammation, or becoming carcinogenic.Has anti-bacterial effects against food pathogens like E. coli and Listeria.

Immuno-globulins (A, M, G):

• Neutralize toxins from viruses and bacteria. Prevent adhesion of bacteria to tissues.Inhibit bacterial growth.

Those are just a few of the components found in that undigested whey powder sitting in your pantry. Once the whey hits your GI tract, it forms even more bioactive peptides with their own unique effects. Some improve blood lipids, lower blood pressure, or act as opioid receptor agonists (if you’ve ever seen a milk-drunk baby bliss out after nursing, his opioid receptors are likely being severely agonized by bioactive whey peptides). Others induce satiety and improve metabolic health biomarkers.

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Recipe of the Week - Baked Salmon Cakes

These baked salmon cakes are light, healthy and a perfect Holiday appetizer! With wild Alaskan salmon, peppers, capers, breadcrumbs and a zesty avocado dressing.

INGREDIENTS

• 1/2 pound wild Alaskan salmon filet, fresh or frozen (if frozen thaw overnight in the refrigerator)

• olive oil cooking spray

• 1 tbsp olive oil

• Kosher salt and freshly ground black pepper

• 3/4 cup small-diced red onion, 1 small onion

• 1 1/2 cups small-diced celery, 4 stalks

• 1/2 cup small-diced red bell pepper, from 1 small pepper

• 1/2 cup small-diced yellow bell pepper, from 1 small pepper

• 1/4 cup minced fresh flat-leaf parsley

• 1 tablespoon capers, drained

• 1/4 tablespoon hot sauce

• 1 1/2 tsp Old Bay seasoning

• 1 cup seasoned breadcrumbs, or gluten-free crumbs

• 3 tablespoon light mayonnaise

• 3 tablespoon fat free Greek yogurt

• 1 tablespoon Dijon mustard

• 1 large egg, lightly beaten

• 3 large egg whites, lightly beaten

INSTRUCTIONS

• Season salmon with salt.

• Heat a large skillet over medium-high heat; when hot lightly spray with oil and add the salmon.

• Cook the salmon until browned on one side, about 4 to 5 minutes then turn and cook an additional 4 to 5 minutes or until salmon easily flakes. Set aside on a dish to cool, then flake the salmon into a large bowl.

• Add the olive oil to the pan, then add the the onion, celery, red and yellow bell peppers, parsley, capers, hot sauce, Old Bay seasoning, 1/2 teaspoon kosher salt, and 1/2 teaspoon pepper in a large saute pan over medium-low heat and cook until the vegetables are soft, approximately 18 to 20 minutes. Set aside to cool to room temperature.

• To the large bowl with the salmon add the breadcrumbs, mayonnaise, yogurt, mustard, cooled vegetable mixture, and eggs. Mix well.

• Cover and chill in the refrigerator for 30 minutes, or freeze 10 minutes. This will make them easier to shape and become less sticky.

• Preheat oven to 400°F. Spray a non-stick baking sheet with cooking spray.

• Shape the salmon into 15 (scant 1/4 cup each) cakes and place on prepared baking sheet.

• Bake the salmon cakes for 20 minutes, or until they are golden and cooked through.

Nutrition Information

• Serving Size: 1 Cake

• Calories: 87

• Carbohydrates: 8 g

• Protein: 7 g

• Fat: 3 g

• Saturated Fat: 0.5 g

• Cholesterol: 23 mg

• Sodium: 297 mg

• Fiber: 1 g

• Sugar: 1 g

All About the New Weight Loss Drugs

Photo by Andres Ayrton

By: Mark Sisson

The United States and much of the industrialized world has an obesity problem. The environment is obesogenic. The food is delicious and engineered by PhDs to target and titillate our brain reward systems. The portions are enormous. Half of our waking hours are devoted to sitting slumped over in a chair staring into an electronic device—for work and for pleasure. We eat carbs we don’t need, use seed oils in quantities our bodies haven’t adapted to handling, and largely avoid the most important food our ancestors evolved consuming: animal protein. The cheapest food is the worst and the healthiest is the most expensive.

It’s a big mess, and many people resist the dietary and lifestyle changes required to fix the issue. It’s no wonder many people have been hoping for a pill or medication that fixes the obesity problem. 

Over the last few years, scientists appear to have found a class of medications that can help: GLP-1 agonists like semaglutide (sold as Ozempic® and Wegovy®) and liraglutide (aka Victoza® and Saxenda®). Hollywood celebrities and fashion models are taking these drugs in vast quantities. Silicon Valley tech circles are taking them—Elon Musk, most famously, is on semaglutide. In short, almost everyone with the money and access and weight to lose is using semaglutide and related drugs to stay thin. I know several docs who prescribe it for overweight patients.

Originally designed as diabetes drugs, these agents mimic the effects of glucagon-like peptide-1, an incretin hormone the body releases when you eat food. GLP-1 has two primary effects:

It stimulates the release of insulin and inhibits the release of glucagon. It slows down gastric motility and the passage of food through the gut, keeping you full for longer. 

GLP-1 is a hormone that “signals” fullness. There are all sorts of positive downstream effects as well:

Lower glucose productionMore glucose uptake by musclesIncreased insulin sensitivity Lower blood pressureImproved endothelial function

The new weight loss drugs bind to the receptors that normally interact with GLP-1 and elicit the same effect as the hormone itself. 

Do the obesity drugs work for losing weight?

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Recipe of the Week - Buffalo Chicken Rice Bowls

Delicious high protein Buffalo Chicken Rice Bowls are made with chicken breast, black beans, brown rice, cheese and smothered in hot sauce. Perfect for meal prep!

INGREDIENTS

• 3 8 ounce boneless skinless chicken breasts, diced into 1/2 inch cubes

• 1 teaspoon olive or canola oil

• 1/2 cup diced red onion

• 1/2 tsp paprika

• 1/2 tsp cumin

• 1/4 teaspoon kosher salt

• 1 cup canned low sodium black beans, rinsed and drained

• 1/2 cup buffalo sauce

• 3 cups cooked brown rice

• 1/2 cup part-skim cheddar cheese, or dairy-free cheddar

• 1/4 cup chopped scallions

INSTRUCTIONS

• Heat oil in a medium pot over medium-low heat. Add onions and cook until they have caramelized slightly, about 5 minutes.

• Add black beans, paprika, cumin and salt; stir to combine and heat through, 3 to 4 minutes.

• While that cooks, heat a large skillet over high heat, when hot spray with oil and add the chicken.

• Cook until browned and cooked through in the center, about 5 minutes, flipping so it cooks on each side.

• Set aside in a medium bowl and toss with the hot sauce.

To serve

• Pour 3/4 cup rice in each bowl, top each with 1/4 cup beans and cheese, divide the chicken over the bowls.

• If eating right away, I like to melt the cheese by putting it in the microwave 30 seconds. Top with scallions.

For meal prep

• Refrigerate up to 4 days. To reheat, microwave about 3 minutes or until heated through.

Nutrition Information

• Serving Size: 1 Bowl

• Calories: 485

• Carbohydrates: 47.5 g

• Protein: 49.5 g

• Fat: 9.5 g

• Saturated Fat: 3 g

• Cholesterol: 134 mg

• Sodium: 1200 mg

• Fiber: 7 g

• Sugar: 1.5 g

What Does Fiber Do? Do I Need More?

Photo by Foodie Factor

By: Mark Sisson

The health world is fixated on fiber, constantly telling us how important fiber is and how we should all be eating more of it. Back in the day, our cultural obsession with fiber was all about being “regular.” You had to load up on fiber to keep things moving, so to speak. Nothing was more important. So we started our days with bland, tooth-cracking breakfast cereal that tasted like tree bark and sparked no joy. But hey, it was loaded with fiber and therefore good for us, right? 

I’ve long been skeptical of that particular story, mostly because every major health agency that recommends higher fiber intake also says that we should get much of that fiber from whole grains. And you know how I feel about that. If whole grains aren’t essential (or even healthy, if you ask me), then how could the fiber they provide be essential? It doesn’t add up. 

Now, though, as we learn ever more about the emerging science of the microbiome, the fiber story is starting to shift. It’s become less about pushing “roughage” through our colons to create bulkier, more impressive bowel movements (although some people still promote this supposed benefit). Certain types of fiber, it turns out, are essentially food for the microbes living in our guts. 

The health (and composition) of the gut flora helps determine the health of the human host (that’s you). It’s not clear what exactly constitutes “healthy gut flora,” and we’re still teasing out exactly how it affects the various physiological functions, but we know we need them and we know they need to eat something to even have a chance at helping us. Not all fiber is created equal in this respect. 

Thus, when it comes to fiber, it’s important to understand what it does, what you want it to do, and what types are likely to be helpful or harmful. 

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Recipe of the Week - Buffalo Chicken Meatballs

Perfect for football season! Baked chicken meatballs with minced celery and carrots hidden inside, topped with hot sauce, and homemade blue cheese dressing – yum!

INGREDIENTS

• oil spray

• 1 1/4 lb ground chicken

• 1/4 cup panko crumbs

• 1 large egg

• 2 scallions, chopped

• 1/3 cup finely minced celery

• 1/3 cup finely minced carrot

• 1 clove crushed garlic

• kosher salt and freshly ground black pepper, to taste

• 1/3 cup Franks Hot sauce

• 1/4 cup skinny blue cheese dressing, optional

• finely chopped celery leaf for garnish, optional

INSTRUCTIONS

• Preheat the oven to 400°F.

• Lightly spray a non-stick baking sheet with oil.

• In a large bowl, combine the ground chicken, panko crumbs, egg, scallions, celery, carrot and garlic; season with salt and pepper, to taste.

• Using clean hands, mix until combined. Roll the mixture (1/8 cup each) into 26 round meatballs.

• Place meatballs onto prepared baking sheet and bake until cooked through and golden, about 16 to 18 minutes.

• Place the meatballs in a bowl, add the buffalo sauce and gently toss to combine.

• Serve immediately, drizzled with blue cheese dressing, if desired.

Nutrition Information

• Serving Size: 1 Meatball

• Calories: 37

• Carbohydrates: 1 g

• Protein: 4 g

• Fat: 2 g

• Cholesterol: 26 mg

• Sodium: 135 mg

How to Handle Youth Sports as a Parent

Photo by RODNAE Productions

By: Mark Sisson

My kids are all grown up now, but from talking to friends and colleagues with younger kids, it’s become clear that youth sports has become too serious. Kids compete too much and too early. They overspecialize in sports at too young an age, then get burnt out and stop loving the sport altogether. They spend too much time doing the same thing with the same movement patterns. It monopolizes any free time the kids (and rest of family) have. And, perhaps most importantly, parents are too wrapped up in it all.

But it doesn’t exist in a vacuum. Kids love to play sports and need to move their bodies.

The foundation of all human movement is play—engaging in a broad spectrum of spontaneous moments, reacting to novel situations as they arise, associating movement with intrinsic reward and joy and pleasure. The problem is that the classic childhood culture of free play, which is how children have historically (and pre-historically) developed their ability to move through physical space and engage with the physical world, is disappearing from neighborhoods. Oftentimes the only chance a kid gets to move is by joining a competitive youth sports team.

So how can you make it work without getting out of hand? How can kids engage in youth sports without burning out, getting injured all the time, and hating what used to be enjoyable?

Keep it fun.

They’re “playing” sports, remember? Playing. Playing is fun. It’s joyful. If you’re enrolling your kid in a legit youth sport recreation league, make sure the emphasis is on fun. That may mean calling the coach and talking about their philosophy and their goals for the kids.

Don’t criticize them on the ride home. Don’t badger them about missing a play or shot. If they start dreading going to practice, if they start making up excuses as to why they can’t go today, then listen. Pull back. Take it easy on them. Let them play sports. If you ruin sports, you might just ruin the idea of play altogether.

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