Are there benefits to hydrogen water?

Photo by Alex Azabache

By: Mark Sisson

Hydrogen water is water that’s been infused with extra hydrogen gas to increase the antioxidant and anti-inflammatory potential, drawing on years of research by medical professionals who have been exploring the benefits of inhaled hydrogen for cardiac patients, people going into and coming out of surgery, and other medical applications. Hydrogen gas can nullify many of the reactive oxygen species responsible for oxidative stress, and pre- and peri-operative hydrogen inhalation does appear to help patients recover more quickly and avoid many of the side effects inherent to surgery. But that’s inhaled hydrogen gas in a medical setting. Does commercial hydrogen water have similar benefits?

I was actually surprised to find that the research is fairly compelling. Let’s dig in.

Hydrogen water improves physical performance

Both acute and long-term hydrogen water intake can improve your performance in the gym, on the bike, or on the field.

One study had cyclists either drink hydrogen water or placebo water prior to cycling. Those who drank hydrogen water had more endurance and reported less fatigue during training.

Hydrogen water has also been shown to reduce lactate, an objective measure of fatigue, when consumed 30 minutes before a workout. Lactate builds up with exhaustive exercise—the harder and longer you go, the more lactate you produce and the more tired you get. The researchers hypothesized that hydrogen water reduces lactate by increasing mitochondrial respiration and ATP production.

However, another study found that a 7-day course of hydrogen water only improved exercise performance in trained athletes. Non-athletes saw no benefit. To really see the benefits of hydrogen water for physical performance, you probably need to be doing serious training.

If you are doing serious training or competing and need to maintain performance despite fatigue, hydrogen water can help. One recent study found that drinking hydrogen water rescued the antioxidant capacity of athletes engaged in three unbroken days of intense physical training. Moreover, they experienced no performance decline.

Hydrogen water improves metabolic health

Metabolic syndrome is the most common illness in the country. Your average diabetic, hypertensive adult with low HDL levels and high triglycerides who’s due for a heart attack any moment? He’s got metabolic syndrome.

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Recipe of the Week - Air Fryer Chicken Thighs

These crispy Air Fryer Chicken Thighs have become a weeknight staple in my house. An easy recipe that you can whip up super fast!

INGREDIENTS

• 6 chicken thighs, with bone and skin

• 1 lemon

• 1 teaspoon kosher salt

• 1/4 teaspoon black pepper

• 1 teaspoon garlic powder

• 1 teaspoon onion powder

• 1/2 teaspoon sweet paprika

• 1/2 teaspoon dried herbs, such as herbs de provence or dried oregano

INSTRUCTIONS

• Season the chicken with the juice of 1/2 of the lemon, then season with remaining spices on both sides.

• Rub the seasoning well all over the chicken then transfer to the air fryer, skin side down.

• Air fry 400F 12 minutes on each side, until golden and crispy and cooked through in the center.

Nutrition Information

• Serving Size: 1 Thigh

• Calories: 213

• Carbohydrates: 1.5 g

• Protein: 16 g

• Fat: 15.5 g

• Saturated Fat: 4 g

• Sodium: 263 mg

What are the benefits of L-Carnitine?

Photo by Supplements On Demand

By: Mark Sisson

L-carnitine is a compound the human body produces in small amounts out of the amino acids lysine and methionine to facilitate the transfer of long chain fatty acids into mitochondria for energy production. But most of the carnitine we use comes from the animal products we eat, particularly red meat, and if you really want a large dose you’ll need to supplement. And that’s what most people are referring to when they talk about L-carnitine: the supplement.

As a supplement, L-carnitine offers a host of benefits across a wide variety of physiological systems:

• Weight loss

• Body recomposition

• Energy production

• Hormone optimization

• Endothelial function

• Heart health

• Liver health

• Antioxidant status and oxidative stress

• Cognitive function

Let’s explore these in more detail.

Fat loss

L-carnitine increases fat utilization at the mitochondrial level, thereby reducing fat stores and increasing fat loss. Could it all be so simple? Yes, it actually works. It’s not a wonder supplement. It’s not going to result in rapid fat loss and it’s no wonder weight loss drug. But it helps:

A meta-analysis of human studies found that L-carnitine supplementation has a modest effect on fat loss.1

Another meta-analysis found similar results.2

Body recomposition

Body recomposition means improving the tissue distribution of your body—reducing body fat and increasing lean mass, which includes muscle, bone, and connective tissue. Body recomposition is actually even more important than “weight loss,” since we all want to lose body fat and build muscle, not just “lose weight.” Turns out that L-carnitine helps immensely with this.

Dialysis patients who take L-carnitine retain more lean muscle mass while improving their ability to function in the world.3

Children with a muscle wasting disease had much lower levels of carnitine in their blood.4

Carnitine increases fat burning in overweight subjects while maintaining lean mass and blocking the protein catabolism that normally accompanies fat loss.5

In pancreatic cancer patients, those taking carnitine lived longer and gained weight, while those not taking L-carnitine died earlier and lost weight.6

In elderly patients with rapid muscle fatigue, L-carnitine helps lower fat mass, increase strength, and increase lean muscle mass.7

Recent guidelines even stress the role of carnitine in red meat’s ability to counter sarcopenia, or muscle wasting.8

Energy production

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Recipe of the Week - Soft and Chewy Pumpkin Snickerdoodles

A simple sugar cookie dough is rolled in sugar and pumpkin pie spice to make these soft and chewy Pumpkin Snickerdoodles. They require just 10 minutes of chill time and 5 minutes in the oven!

INGREDIENTS

• 1-3/4 cups King Arthur white whole wheat flour, or all purpose white

• 1/2 tsp baking soda

• 1/2 tsp cream of tartar

• 1 cup sugar

• 1/4 cup butter, softened

• 1 tbsp honey or agave

• 1 tsp vanilla

• 1 large egg

• 3 tbsp sugar*

• 1 tbsp pumpkin spice*

• cooking spray

INSTRUCTIONS

• Preheat oven to 375°F. Line two baking sheets with Silpat mats and spray with cooking spray.

• Combine flour, baking soda, and cream of tartar in a medium bowl, stirring with a whisk.

• Combine 1 cup of sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add the agave, vanilla and egg; beat well. Gradually add the flour mixture to the sugar mixture, beating just until combined. Cover and chill for 10 minutes.

• In a medium bowl, combine 3 tbsp sugar with pumpkin pie spice, stirring with a whisk to combine. With wet hands (you can keep a cup of water close), shape dough into 42 (1-inch) balls. Roll balls in sugar/pumpkin pie spice mixture.

• Place balls 2 inches apart onto baking sheets and slightly flatten with a fork.

• Bake 375°F for 5-7 minutes (cookies will be slightly soft). Cool on baking sheets for 2 minutes. Remove from pans; cool completely on wire racks. Enjoy!

Nutrition Information

• Serving Size: 1 Cookie

• Calories: 51

• Carbohydrates: 9.5g

• Protein: 1g

• Fat: 1g

• Saturated Fat: 0.5g

• Cholesterol: 7.5mg

• Sodium: 20mg

• Fiber: 1g

• Sugar: 6g

How Do I Manage Shift Work?

Photo by Monstera Production

By: Mark Sisson

Most people’s sleep issues can be solved by simply prioritizing sleep 

and making a few changes. Turn off the phone at night, pick a bedtime and stick to it, get more light during the day, eat dinner early (or not at all), stay physically active, don’t let the day’s anxieties and tasks build up and accumulate and weigh on your mind. Basic stuff. Not easy for everyone to follow, but it’s a standard roadmap you know will work if you follow it. 

What if your sleep issues are out of your control? What if you’re a night shift worker who has to stay awake when you’re supposed to sleep and sleep when you’re supposed to be awake? You can’t just switch jobs—you and your family need food, shelter, and money. There’s no easy way to say it: night shift work has no easy solution. 

We evolved with a circadian rhythm that hews to the day-night cycle, and staying up at night and maintaining cognitive alertness when we’re supposed to be sleeping has long term ramifications to our health and happiness. That’s just a fact.

Night shift work has been linked to a number of health issues:

• Heart disease

• Diabetes

• Asthma

• Breast cancer

• Obesity

It’s a tough situation, balancing the physiological demands of a diurnal mammal (you) with the demands of a job in direct opposition to the former. What can a shift worker do, save finding a new career path?

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Recipe of the Week - Mini Pumpkin Chocolate Chip Muffins

Mini Pumpkin Chocolate Chip Muffins made lighter by swapping out butter for pumpkin puree – loaded with chocolate chips in every bite!

INGREDIENTS

• 1/2 cup white whole wheat flour, King Arthur

• 3/4 cups unbleached all purpose flour, King Arthur

• 3/4 cup monk fruit sweetener, or raw sugar

• 3/4 tsp baking soda

• 1 3/4 tsp pumpkin pie spice

• 1/4 tsp cinnamon

• 1/4 tsp salt

• 1 1/2 cups canned pumpkin puree, not pumpkin pie filling

• 2 tbsp virgin coconut oil, or canola

• 2 large egg whites

• 2 tsp vanilla extract

• baking spray

• 2/3 cup mini chocolate chips

INSTRUCTIONS

• Preheat the oven to 350°F. Line a mini muffin tin with paper liners and lightly spray liners with oil for easy removal.

• In a medium bowl, combine flours, sugar, baking soda, pumpkin spice, cinnamon, and salt with a wire whisk. Set aside.

• In a large bowl mix pumpkin puree, oil, egg whites and vanilla; beat at medium speed until thick. Scrape down sides of the bowl.

• Add flour mixture to the wet mixture, then blend at low speed until combined; do not over mix. Fold in chocolate chips.

• Pour batter into prepared muffin tin and bake on the center rack for 22 to 24 minutes, or until a toothpick inserted in the center comes out clean.

• Let them cool at least 15 minutes before serving.

Nutrition Information

• Serving Size: 2 Mini Muffins

• Calories: 160

• Carbohydrates: 27 g

• Protein: 2 g

• Fat: 5 g

• Saturated Fat: 1 g

• Sodium: 118 mg

• Fiber: 2 g

• Sugar: 18 g

How much muscle glycogen is needed for high-intensity exercise performance?

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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Recipe of the Week - Chicken Nuggets

These picky-kid-approved, healthy Chicken Nuggets are crispy on the outside and juicy on the inside. They’re better than ones from a fast-food restaurant and even have hidden veggies inside!

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

Quit Trying to Get Your Kid to Work so Hard

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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Recipe of the Week - Air Fryer Chicken Milanese with Mediterranean Salad

This crispy Air Fryer Breaded Chicken Breast is topped with a Mediterranean Salad of tomatoes, red onion, romaine lettuce, and grated Feta cheese – so good!

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

Summer Fitness Advice: Mark's 6 Basic Principles

Photo by Bruno Scramgnon

By: Mark Sisson

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.

Train Outside

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.

Focus on Fun

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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Recipe of the Week - Air Fryer Asian Meatballs

Air Fryer Asian Turkey Meatballs with rice and edamame is a healthy meal for dinner or lunch and great for meal prep!

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.

Notes

• 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

What Your Phone Is Doing to Your Body, and How to Fix It

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.

Your Phone Is Moving Your Head and Neck

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. 

Head ramping

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Recipe of the Week - Zucchini Pancakes

Like potato pancakes but with fewer carbs, these savory Zucchini Pancakes are the perfect side dish with grilled chicken or meat.

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

What Are Antioxidants?

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.  

What Do Antioxidants Do?

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Recipe of the Week - Air Fryer Buffalo Chicken Zucchini Skins

You won’t miss the carbs in these low-carb zucchini skins loaded with buffalo chicken and cheese made in the air fryer!'

INGREDIENTS

• 2 large zucchini, about 9 ounces each

• olive oil spray

• 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

Fathers' Role in Breastfeeding and Infant Sleep is Key, Study Finds

Photo by Anna Shvets

By: Jackie Wattles

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...

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Recipe of the Week: The Best Grilled Chicken Breast

Go-to grilled chicken breast recipe, it comes out so juicy and flavorful, perfect over salads, sandwiches, or for meal prep!

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

Exercise: An effective prescription for joint pain

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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Recipe of the Week - Protein Bagels with Cottage Cheese

Whip up a batch of these quick and easy High Protein Bagels with Cottage Cheese for breakfast or lunch in less than 30 minutes – they come out perfect!

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.

Notes

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