Photo by Edgar Chaparro on Unsplash
In this crossover trial in recreationally active men, short-duration/high-intensity exercise performance was similar after 3 days of either a moderate-carbohydrate or high-carbohydrate diet, despite the participants having higher muscle glycogen levels after the high-carbohydrate diet.
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INGREDIENTS
1 1/2 lbs 93% lean ground chicken, organic preferred (not breast only)
2/3 cup frozen cauliflower rice
1 teaspoon kosher salt
1 teaspoon onion powder
1 teaspoon garlic powder
1/4 teaspoon black pepper
1 large egg, beaten
3/4 cup seasoned breadcrumbs, or gluten-free seasoned crumbs*
ketchup, honey mustard, buffalo sauce, BBQ sauce, special sauce, etc., optional for dipping
INSTRUCTIONS
In a large bowl combine the chicken with cauliflower rice, salt, onion powder, garlic powder, black pepper and mix well. Form into 30 round flat nuggets, about 25 grams each.
Place egg in a bowl and bread crumbs in another bowl. Dip the nuggets in the egg, then breadcrumbs and set aside.
Baked:
If baking, place on a sheet pan sprayed with oil. Preheat the oven to 450F and spray the chicken with oil.
Bake 10 minutes then flip, bake an additional 6 minutes, until golden. Spraying both sides until golden and cooked through.
Air Fryer Method:
Place the chicken nuggets in a singe layer in batches as needed, spray the tops with oil and air fry 8 to 9 minutes at 400F, flipping halfway spraying both sides with oil, until golden and cooked through.
Serve with your favorite dipping sauce.
Nutrition Information
Serving Size: 6 Nuggets
Calories: 280
Carbohydrates: 13 g
Protein: 28 g
Fat: 13 g
Saturated Fat: 3.5 g
Cholesterol: 154.5 mg
Sodium: 670.5 mg
Fiber: 1.5 g
Sugar: 1.5 g
Photo by Andy Barbour
I’ve been working with high school and college-aged kids for over a decade now. Having seen both sides of the equation, It’s interesting to contrast seeing what parents and high school kids think is required for success in college (and beyond), and then seeing what is actually required.
In today’s hyper-competitive culture, where we constantly compare ourselves to the rest of the world in just about every aspect imaginable, it’s tempting to fear that you or your child is being left behind when they choose to spend their time playing video games instead of pursuing valedictorian in their class. Perhaps they must be falling behind in the college and life rat race.
The temptation, then, is to push them. If they can’t do it on their own, then as the parent, the solution must be to force your child into pushing for near perfection.
Stop. Resist this temptation. If YOU are the reason your kid is striving for good grades, great athletic achievements, or any sort of excellence they will struggle in college. It needs to come from within THEM.
Yes, I realize you see doom and gloom if Johnny gets a B in Pre-Cal, or finishes in 15th place instead of 1st at the next track meet. But here’s the reality. The number one thing that will matter in his future success isn’t what college he gets into or his grades, it’s whether he can be intrinsically motivated towards mastering something that catches his interest.
If he can harness motivation, he’ll figure the rest out. Yes, I realize this sounds trite, but as my good friend Marcel likes to tell me: “If I could summon the motivation to run 100 miles per week in Houston, Texas, then putting my head down and working hard for my career isn’t that difficult.”When you constantly push your son or daughter, you are training them away from that. They aren’t developing and cultivating the skill that allows them to be self-motivated enough to tackle whatever challenges they encounter.
Am I saying to let your child meander through school and life? No. Set some expectations and standards. Maybe you won’t accept D’s if they are capable of A’s or B’s. But don’t fall for the trap of constantly being on top of your son or daughter to get his homework done or show up to practice. He needs to figure out how to do those things on his own.
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INGREDIENTS
Chicken
8 boneless thin sliced chicken breast fillets, about 4 ounces each, 1/4 inch thick
1 teaspoon salt
1 1/2 cup panko, or gluten-free panko
1/3 cup finely grated parmesan cheese
2 large eggs, beaten
olive oil spray
Salad
5 cups 1 large head romaine lettuce, chopped
1 heirloom tomato, diced
1/2 small red onion, chopped
2 ounces grated feta cheese, grated from 1 block
Dressing
2 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1 tablespoon dried oregano
1 garlic clove, grated
1/2 teaspoon kosher salt
2 tablespoons extra virgin olive oil
INSTRUCTIONS
Season the cutlets on both sides with salt.
In a shallow bowl combine the bread crumbs and parmesan cheese.
Beat the egg with 1 tablespoon water. Place in a large flat dish. Coat the cutlets with the egg mixture, remove the excess and dip them into crumbs.
Place the cutlets on a work surface and spray both sides generously with oil.
Air fry in batches 400F 6 to 7 minutes turning halfway, until the crumbs are golden brown and the center is no longer pink. Divide on 4 plates.
Make the dressing: Combine the lemon juice, vinegar, oregano, garlic, and 1/2 teaspoon salt and let sit until the oregano has absorbed some liquid, about 5 minutes. Whisk in the olive oil.
While the cutlets are cooking, toss all the lettuce, tomato, red onion and 1/4 teaspoon salt together in a large bowl. Drizzle over the dressing, toss, and divide among the 4 plates of chicken, piling it over the cutlets.
Using a box grater, grate 1/2 ounce of the cheese over each salad.
Nutrition Information
Serving Size:
2 Cutlets
1 1/4 Cup Salad
Calories: 562
Carbohydrates: 28.5 g
Protein: 63 g
Fat: 21 g
Saturated Fat: 6 g
Cholesterol: 278 mg
Sodium: 908.5 mg
Fiber: 3.5 g
Sugar: 4.5 g
Photo by Bruno Scramgnon
No doubt, summer arrives with its own rhythm, its own demands, and its own kind of freedom. Summer is an invitation to revitalize, rejuvenate, and redefine your fitness routine. As the mercury soars, the conventional gym walls might feel more like a prison cell than ever before. So, how about we shake things up a bit? Let’s break away from the conventional and immerse ourselves in a summer fitness experience like no other. Brace yourself for an exhilarating journey to the best shape of your life.
Here are my 6 basic principles for proper summer fitness.
You can certainly train in the gym during summer. I do a lot of my training in the gym, indoors, throughout all seasons. But gym training isn’t unique to summer. Plus, it’s the default option for most people. I’m trying to get you to try something you haven’t tried before, to train in a way you can’t always train.
Sure, if it’s 100 degrees out, you might want to do the gym. You might want to get some shade. But summer affords you the opportunity to train outside in most locales.
Train barefoot in your background or a park. If you have gym equipment, simply take it outside and do what you normally do in the garage, only on the grass or dirt.
Train in the forest. Climb trees, lift logs, throw boulders.
Train at the beach or at the lake or river. Bring a kettlebell out there and get to work.
The key to great summer fitness? Making it not just about the sweat and effort, but about the sheer joy of movement, the exhilaration of performance. Seeking healthy pleasure is a cornerstone of being human and thriving as a human. Pleasure is how our brain reward systems get us to do things that are good for us. Exercise is no different. If you make training fun, you actually look forward to it. You enjoy it in the moment, not just when it’s over.
And just because it’s fun doesn’t mean you’re not going to be working hard or getting a great training effect from it. It means the workout is intrinsically valuable in the moment, and therefore more sustainable.
The picture of this begins in your backyard, under the bright summer sun. In your hands, a kettlebell, that deceivingly simple yet incredibly effective piece of equipment. You swing it, lift it, press it, transforming each movement into an opportunity to build muscle, endurance, and strength. Each swing is met with a cool breeze, each lift underlined by the sun’s rays bestowing upon you a golden glow and a healthy dose of Vitamin D.
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INGREDIENTS
1 large egg
¼ cup plain panko breadcrumbs
2 large garlic cloves, minced
1 tablespoon grated fresh ginger
3 medium scallions, finely chopped (greens and whites separated)
2 tablespoons reduced sodium soy sauce, plus more for topping
1 pound 93% lean ground turkey
Olive oil spray
3 cups cooked brown rice
2 teaspoons sesame oil
2 cups shelled edamame, heated
Sesame seeds, for topping
Sriracha sauce, optional for topping
fresh cilantro, optional for topping
INSTRUCTIONS
Crack the egg into a medium mixing bowl and beat with a fork. Add the panko, garlic, ginger, scallion whites, and 2 tablespoons soy sauce and mix to combine.
Add the turkey and with the fork, mix to combine, being careful not to over-mix. Roll mixture into 16 evenly sized meatballs, about 1 ounce each, place on a parchment lined sheet pan and set aside until ready to cook. (Thoroughly wash your hands and work surface.)
Spray the air fryer basket generously with olive oil.
Add the meatballs in an even layer, cooking in batches if needed, and cook at 400 degrees F for 8-10 minutes, turning halfway through cook time. If cooking in batches, cover the first batch in foil and, if needed, add it back to the air fryer for 1 minute to warm before serving.
Oven Method
Bake the meatballs in the oven at 400°F for 20 minutes.
To assemble bowls:
While the meatballs are cooking, combine the rice with the sesame oil and scallion greens.
Add ¾ cup each of rice to 4 bowls.
Top each with 4 meatballs and ½ cup edamame.
Drizzle each with 2 teaspoons soy sauce and a sprinkle of sesame seeds then top with sriracha, if using.
Bake the meatballs in the oven at 400°F for 20 minutes.
Nutrition Information
Serving Size: 1 Bowl
Calories: 483
Carbohydrates: 49 g
Protein: 37 g
Fat: 16 g
Saturated Fat: 3 g
Cholesterol: 130 mg
Sodium: 736 mg
Fiber: 11 g
Sugar: 3 g
Photo by Kerde Severin
Today’s guest post is offered up by Katy Bowman, biomechanist and author of the bestselling Move Your DNA. Her recent book, Rethink Your Position examines how in our overwhelmingly sedentary culture, we don’t just need to “move more.” We need to move—and sit, and lie, and work, and rest—better, in positions that give us the varied and targeted motions our bodies need to thrive. I’m happy to welcome a good friend back to Mark’s Daily Apple to share on this topic.
Take a quick look around and you’ll see bodies everywhere—in most venues, across all ages—staring fixedly at a smartphone (to notice this, you might need to stop looking at your own phone for a minute). Not only are people’s eyes fixed on the screen, it’s like their entire body is being bent and pulled down towards these tiny black holes we call our “phones” (but which are more often used as multimedia entertainment devices).
When it comes to our device-shape, what’s mostly at play here is mindlessness plusthese new devices with an endless stream of captivating content, and when we dive online (which is often), we’re not only logging on with our eyeballs, we’re also logging on with our bodies.
Discussions around phone posture focus primarily on forward head/tech neck, but being on your phone is a whole-body sport with whole-body effects… from your eyeballs to your feet.
Remember back in the olden days (fifteen years ago) when if you wanted to talk on the phone “hands-free,” you had to crane your head to one side and hold the phone between your shoulder and ear? Phones have always been a pain in the neck.
Today’s smartphone movements look different, but they still often involve the head and neckmoving in extreme positions for long periods of time. Fortunately, our devices don’t require that we get into specific “device-shape” for them to work; we’re just not thinking about positioning ourselves in a sustainable way. We have options when it comes to our position—yes, even when using the smartphone.
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INGREDIENTS
2 packed cups grated zucchini, (from 2 medium zucchinis) squeezed of excess liquid
2 shallots, finely chopped
1/4 cup fresh chives
1/4 cup parsley, chopped
1 garlic clove, minced
2 large eggs
1/4 cup grated Parmesan cheese
6-8 tbsp whole wheat flour
kosher salt and fresh pepper to taste
olive oil spray
INSTRUCTIONS
Grate zucchini using the large holes of a cheese grater and measure two cups. Dry it out by putting the zucchini on a clean dish towel or paper towels and squeezing. Then place it in a large bowl.
Add flour, shallots, garlic, parsley, chives, eggs, cheese and season with salt and pepper.
Heat a large skillet over medium heat and spray oil to cover pan.
Drop tablespoons of the batter into the skillet. Cook about 2 minutes on each side until golden brown. Set aside and keep warm.
Spray more oil in the skillet as needed, and continue with remaining batter. Makes about 10 to 12 pancakes.
Nutrition Information
Calories: 120
Carbohydrates: 14 g
Protein: 7.5 g
Fat: 4 g
Saturated Fat: 2 g
Cholesterol: 97 mg
Sodium: 134.5 mg
Fiber: 3 g
Sugar: 2.5 g
Photo by Suzy Hazelwood
By: Mark Sisson
You’ve undoubtedly heard that you should consume certain foods like berries and wine because they contain antioxidants (as if you needed a reason). Maybe you’ve been persuaded to grab a bottle of pricy supplements off the shelf because of their big antioxidant claims. But what are antioxidants, and what do antioxidants actually do?
As long as you’re a living, breathing person moving through the world, your cells are fighting a constant battle against free radical damage. Free radicals are molecules like reactive oxygen species (ROS) and reactive nitrogen species (RNS) that cause oxidation, DNA damage, protein modification, and, worst case scenario, cell death. And they’re impossible to avoid. Free radicals are normal byproducts of cellular metabolism and exercise. You also accumulate free radicals from exposure to radiation, smoke, and everyday environmental pollutants.
If your body didn’t have a way to deal with these marauders, you’d be in a world of trouble. Luckily, though, nature has an answer: antioxidants.
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INGREDIENTS
2 large zucchini, about 9 ounces each
1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon paprika
Buffalo Chicken Stuffing:
7 ounce shredded skinless chicken breasts, from rotisserie chicken or make in slow cooker
1 ounces 1/3 less fat cream cheese, softened
1/4 cup Franks hot sauce, plus more for drizzling on top
4 teaspoons crumbled blue cheese or gorgonzola
1/4 cup light Blue Cheese or Ranch Dressing
2 tablespoons chopped scallions
INSTRUCTIONS
Combine the cream cheese and hot sauce together in a medium bowl until smooth. Add the chicken.
Cut zucchini in half lengthwise; then cut in half to give you 8 pieces. Scoop out the pulp on each piece, leaving a 1/4-inch shell on all sides (save pulp for another use).
Place zucchini skins on a work surface. Spray both sides with olive oil then season both sides with salt, then cut side with garlic powder and paprika.
Cook 350F in batches for 8 minutes, until tender-crisp. Place 3-4 tablespoons buffalo chicken inside each skin and top with 1/2 teaspoon cheese, dividing equally. Cook until cheese is melted, about 2 minutes longer. Serve right away each drizzled with 1/2 tablespoon blue cheese dressing topped with scallions for garnish. Serve hot.
Nutrition Information
Serving Size: 1 Skin
Calories: 80
Carbohydrates: 3.5 g
Protein: 9.5 g
Fat: 3 g
Saturated Fat: 1.5 g
Cholesterol: 25.5 mg
Sodium: 452.5 mg
Fiber: 1 g
Sugar: 2 g
Photo by Anna Shvets
Fathers matter.
A new study — a rare effort that focuses solely on the father’s involvement in an infant’s life — shows a striking link between the support that dads offer and better infant outcomes.
The research sought to answer several questions about paternal participation in breastfeeding and the use of safe sleep practices for babies. The results showed that fathers play a crucial role in both — and it highlights the need for bolstered parental leave policies in the United States, according to the study, which published Friday in the journal of Pediatrics.
The results of the survey, which included 250 fathers, were “suboptimal,” the study concluded, revealing only 16% of dads followed all the recommended safe sleeping practices for infants. And many could do more to support mothers who breastfeed, which can provide key health benefits for babies, the study indicated.
The reason the researchers asked these questions in the first place? Moms wanted them to, said study coauthor Dr. Craig Garfield, a pediatrician at Lurie Children’s Hospital of Chicago and professor at Northwestern University’s Feinberg School of Medicine.
For more than 30 years, the US Centers for Disease Control and Prevention has carried out a Pregnancy Risk Assessment Monitoring System — or PRAMS — survey that seeks to gather data from mothers before, during and after birth.
“The moms actually started to write in the margins of the survey,” Garfield said. “The only question they asked (originally in the survey) about dads was: ‘Did your partner hit, kick, beat or slap you during your pregnancy?’ ”
Mothers knew that a father’s active support could be critical in the early months of an infant’s life, and they wanted that data reflected, too, Garfield said. Ultimately, the CDC reached out to the Northwestern researchers for help, providing funding for the study.
The findings...
INGREDIENTS
2 pounds thin sliced chicken breast cutlets, 8 pieces total preferably organic
2 tablespoon extra virgin olive oil
4 cloves crushed garlic
3/4 teaspoon dried Italian herbs, or use dried oregano
2 1/2 tablespoon red wine vinegar
1 1/2 teaspoons kosher salt
black pepper, to taste
INSTRUCTIONS
Prepare the Chicken: Start with your thin chicken cutlets. If you haven't already, follow the instructions above to pound your chicken to an even thickness of about 1/4 inch.
Marinate the Chicken: Combine olive oil, garlic, dried herbs and vinegar in a large deep shallow dish. Season chicken on both sides with salt and black pepper then add to the marinade.
Make sure they’re evenly coated then, cover and marinate at least 30 minutes, but preferably up to 2 hours for better flavor. Or as long as overnight.
Preheat Your Grill: Heat your grill or grill pan to medium-high heat. If you're using a charcoal grill, wait until the coals are covered with white ash.
Grill the Chicken: Once your grill is heated, oil the grates and add the chicken cutlets. Grill the chicken for about 2-3 minutes on each side, or until browned and the internal temperature reaches 165°F (74°C). Because the cutlets are thin, they will cook quickly. Be careful not to overcook them, as chicken can become dry if cooked too long.
Rest and Serve: Once cooked, let the chicken rest for a few minutes before serving. This allows the juices to redistribute throughout the chicken, making it more tender and flavorful.
Nutrition Information
Serving Size: 2 Pieces
Calories: 339
Carbohydrates: 1.5 g
Protein: 51 g
Fat: 12.5 g
Saturated Fat: 2 g
Cholesterol: 165.5 mg
Sodium: 523.5 mg
Fiber: 0.5 g
Photo by Jonathan Borba
Joint pain can rob you of life's simple pleasures—you may no longer look forward to walking your dog, gardening, or chasing a tennis ball across the court. Even the basics of getting through your day, like getting into the car or carrying laundry to the basement, can become sharp reminders of your limitations.
Keep on moving
It is tempting to avoid the motions that cause you pain. But limiting your movements can weaken muscles and make compound joint trouble worse.
And actually movement— in the form of the right exercises performed properly —can be a long-lasting way to subdue ankle, knee, hip, or shoulder pain. For some people, the right exercise routine can even help delay or sidestep surgery.
Your goal should be to pair gentle, targeted joint workouts with a simple walking routine. Your doctor should advise you before you begin a new exercise program.
Simple stretching tips
If you start targeted joint exercises, these simple stretching tips are important to any workout:
Warm up first. Muscles stretch more easily when warm. Try doing warm-ups before a workout, or take a warm shower or bath first.
Feel no pain. Stretch only to the point of mild tension, never to the point of pain. If a stretch hurts, stop doing it. Reset your position carefully and try again. With time and practice, your flexibility will improve.
Breathe. Breathe comfortably when stretching.
Practice often. You'll see the best gains if you do gentle stretching frequently—several times a day on as many days of the week as possible.
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INGREDIENTS
1 cup unbleached all purpose flour, or whole wheat or gluten-free mix cup for cup, (5 oz total in weight)
2 teaspoons baking powder, make sure it’s not expired or it won’t rise
3/4 teaspoon kosher salt, use less if using table salt
1 cup 2% cottage cheese, excess liquid strained well
1 egg white, or 1 large egg, beaten
optional: everything bagel seasoning, sesame seeds, poppy seeds, dried garlic flakes, dried onion flakes
INSTRUCTIONS
In a large bowl combine the flour, baking powder and salt and whisk well. Add the strained cottage cheese and mix with a fork or spatula until well combined, it will look like small crumbles.
Using your clean hands, working in the bowl, knead the dough until it comes together and is smooth, tacky, but not sticky, about 2 minutes (it should not leave dough on your hand when you pull away).
Divide into 4 equal balls. Roll each ball into 3/4-inch thick ropes and join the ends to form bagels. (or you can make a ball and poke a hole in the center then stretch it slightly)
Top with egg wash and sprinkle both sides with seasoning of your choice.
Air Fryer Method:
Spray air fryer basket with oil. Transfer the bagels to the air fryer basket in batches without overcrowding and air fry 280F 15 to 16 minutes, or until golden. No need to turn.
Let cool at least 15 minutes before cutting, this step is a must.
Oven Method:
Preheat oven to 375F. Place parchment paper or a silpat on a baking sheet. If using parchment paper, spray with oil to avoid sticking.
Bake on the top rack of the oven for 25 minutes. Let cool at least 15 minutes before cutting, this step is a must.
If the cottage cheese isn’t strained well, the dough may be sticky. If so, add a little more flour.
Freeze cooked bagels wrapped tightly in plastic or foil. Reheat in foil in the oven.
Nutrition Information
Serving Size: 1 Bagel
Calories: 164
Carbohydrates: 28.5 g
Protein: 9 g
Fat: 1 g
Saturated Fat: 0.5 g
Cholesterol: 5 mg
Sodium: 583 mg
Fiber: 1 g
Sugar: 1 g
Photo by Karolina Grabowska
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.
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.
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.
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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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
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.
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
Photo by Polina Tankilevitch
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.
Read the rest of the article here:
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
