Research Shows Working Out Gets Inflammation-Fighting T Cells Moving

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Ekaterina Pesheva

HMS Communications

November 3, 2023

Activated by regular exercise, immune cells in muscles found to fend off inflammation, enhance endurance in mice

The connection between exercise and inflammation has captivated the imagination of researchers ever since an early 20th-century study showed a spike of white cells in the blood of Boston marathon runners following the race.

Now, a new Harvard Medical School study published Friday in Science Immunology may offer a molecular explanation behind this century-old observation.

The study, done in mice, suggests that the beneficial effects of exercise may be driven, at least partly, by the immune system. It shows that muscle inflammation caused by exertion mobilizes inflammation-countering T cells, or Tregs, which enhance the muscles’ ability to use energy as fuel and improve overall exercise endurance.

Long known for their role in countering the aberrant inflammation linked to autoimmune diseases, Tregs now also emerge as key players in the body’s immune responses during exercise, the research team said.

“The immune system, and the T cell arm in particular, has a broad impact on tissue health that goes beyond protection against pathogens and controlling cancer. Our study demonstrates that the immune system exerts powerful effects inside the muscle during exercise,” said study senior investigator Diane Mathis, professor of immunology in the Blavatnik Institute at HMS.

Mice are not people, and the findings remain to be replicated in further studies, the researchers cautioned. However, the study is an important step toward detailing the cellular and molecular changes that occur during exercise and confer health benefits.

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Recipe of the Week - High Protein Whipped Cottage Cheese Bowls

These quick and easy, high-protein Whipped Cottage Cheese Bowls, topped with fruit and almonds, are perfect for breakfast or as a snack.

INGREDIENTS

• 1 16-ounce container low-fat cottage cheese

• ½ teaspoon vanilla bean paste, or vanilla extract

• 3 tablespoons monk fruit sweetener, such as Lakanto, or sugar, honey or maple syrup

• 1 cup strawberries, sliced and divided

• 1 cup blueberries, or raspberries, blackberries (or a mix of each)

• 3 tablespoons slivered almonds, for topping

INSTRUCTIONS

• Add cottage cheese, vanilla, and sweetener into a blender.

• Blend on medium high until smooth, roughly 30 seconds. You may need to scrape down the sides.

• Pour into 2 bowls and top with fresh berries and slivered almonds.

Nutrition Information

• Serving Size: 1 Bowl

• Calories: 328

• Carbohydrates: 45.5 g

• Protein: 32.5 g

• Fat: 10 g

• Saturated Fat: 3.5 g

• Cholesterol: 30 mg

• Sodium: 697 mg

• Fiber: 7 g

• Sugar: 13 g

Can exercise positively affect people with depression?

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By Madeline Holcombe

It’s common knowledge that exercise is good for your mental health and your heart health — and now a new study suggests that all three are working together.

In addition to the physical benefits of exercise, it’s also associated with a reduction in stress signals in the brain, which leads to a decreased risk of cardiovascular disease, according to the study.

Researchers analyzed data of more than 50,000 adults around age 60 from the Mass General Brigham Biobank, according to the study published Monday in the Journal of the American College of Cardiology. The study looked at a survey that participants were given about their physical activity, imaging of their brains to track activity related to stress, and digital records of cardiovascular events.

“Individuals who exercise more had a graded reduction in stress related signals in the brain,” said lead study author Dr. Ahmed Tawakol, a cardiologist at Mass General Hospital and associate professor of medicine at Harvard Medical School in Boston.

“We found nice associations that exercise appeared to, in part, reduce heart disease risks by decreasing stress-related signals,” he added.

Everyone should pay attention whenever studies come out that show this kind of improvement resulting from a change in lifestyle, said Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver. Freeman was not involved in this study.

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Recipe of the Week - Spicy Canned Salmon Rice Bowl

This quick and easy Sushi-inspired Spicy Canned Salmon Rice Bowl makes a great budget-friendly, high protein lunch!

INGREDIENTS

• 1 5-ounce can skinless wild pink or red salmon, in water drained

• 1 tablespoons light mayonnaise

• 2 teaspoons sriracha sauce, plus more for topping

• 2 scallions, white and greens separated

• Pinch kosher salt

• 3/4 cup cooked brown rice, heated

• ½ cup chopped cucumber, I use Persian cucumbers

• Furikake or chopped nori and sesame seeds, for garnish

INSTRUCTIONS

• In a small bowl, combine the salmon, mayonnaise, sriracha, scallion whites and pinch of salt and mix well.

• In the bowl you plan to serve in, add the rice.

• Top it with the salmon salad, chopped cucumber, furikake and scallion greens plus more sriracha if desired.

Nutrition Information

• Serving Size: 1 Bowl

• Calories: 389

• Carbohydrates: 39 g

• Protein: 25 g

• Fat: 14 g

• Saturated Fat: 1.5 g

• Cholesterol: 65 mg

• Sodium: 757 mg

• Fiber: 4 g

• Sugar: 4 g

Your Level of Physical Activity Could be a Vital Sign

By Melanie Radzicki McManus, CNN

Has your doctor quizzed you about your level of physical activity? If so, you can thank Exercise is Medicine, a global health initiative managed by the American College of Sports Medicine.

Created in 2007, the initiative encourages health care providers to assess patients’ physical activity during visits, plus include regular exercise when designing care plans. The amount and types of exercise that medical professionals recommend should be based on each person’s current health and ability.

The philosophy behind the initiative is simple: Physical activity promotes optimal health. Regular movement also helps to prevent and even treat various medical conditions. Overwhelming evidence links physical inactivity to poor health and high health care costs, according to a 2020 article in the American Journal of Lifestyle Medicine. The study concluded that health care and fitness programs should be merged.

In addition, people who were moderately to vigorously active for at least 150 minutes per week had nearly half the health care utilization compared with those who were sedentary, according to a study done by Salt Lake City-based health care system Intermountain Health that was presented at the 2019 annual meeting of the American College of Sports Medicine and accepted for publication.

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Recipe of the Week - Strawberry Eton Mess

Eton Mess is a classic British dessert made with berries, whipped cream, and crushed vanilla meringue cookies. You can assemble it in one large bowl or layer it in individual glasses.

INGREDIENTS

• 32 ounces strawberries, hulled (2 pints) divided

• 1/2 tablespoon sugar

• 2 tablespoons water

• 1/2 cup heavy whipping cream, chilled

• 1 teaspoon vanilla extract

• 1/2 cup non-fat Greek yogurt

• 3 1/2 ounces vanilla meringue cookies,

INSTRUCTIONS

• Slice 4 ounces of the strawberries and set aside for the end.

• Quarter the remaining strawberries and place half in a medium bowl and use a fork or large spoon to roughly smash them until you have a chunky puree. Set aside.

• Add the remaining strawberries to a small saucepan, combine with sugar and water. Bring to a boil then reduce the heat to medium low and simmer, stirring occasionally, until reduced and thickened and the fruit has softened, 7 to 9 minutes. Transfer to a bowl to cool completely. When cool, mix the reserved chunky puree together.

• Right before serving, make the whipped cream: In a medium bowl, combine the chilled whipping cream and vanilla. Using a hand mixer, whisk at medium speed until the cream reaches stiff peaks, 2 to 3 minutes. Add the yogurt and whisk at medium speed again until the mixture returns to stiff peaks, about 30 seconds.

• Crush the cookies so there is a variety of sizes but most pieces are small. Gently fold in the most of the crushed cookies, reserving a few tablespoons for garnish.

• In 8 small glass serving bowls or cups, layer the strawberry puree and cream mixture, followed by more of the strawberries.

• Topping: Top the mixture with the sliced strawberries and sprinkle the reserved meringue cookies on top.

Nutrition Information

• Serving Size: 1/2 Cup

• Calories: 109

• Carbohydrates: 19 g

• Protein: 2.5 g

• Fat: 3 g

• Saturated Fat: 1.5 g

• Cholesterol: 9 mg

• Sodium: 16.5 mg

• Fiber: 2.5 g

• Sugar: 16 g

Does strength training affect the longevity of women?

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By: Allison Aubrey

Resistance training does more than help us build strong muscles.

A new study finds women who do strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease, compared to women who do none.

"We were incredibly impressed by the finding," says study author Martha Gulati, who is also the director of preventive cardiology at Cedars Sinai in Los Angeles.

Of the 400,000 people included in the study, only 1 in 5 women did regular weight training. But those who did, saw tremendous benefits.

"What surprised us the most was the fact that women who do muscle strengthening had a reduction in their cardiovascular mortality by 30%," Gulati says. "We don't have many things that reduce mortality in that way."

Strength training is also good for bones, joints, mood and metabolic health. And at a time when many women focus on aerobic activity and hesitate to do weight training, the findings add to the evidence that a combination of both types of exercise is powerful medicine. "Both should be prescribed," Gulati says.

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Recipe of the Week - One Pot Chicken and Orzo

In this One-Pot Chicken and Orzo recipe, crispy chicken thighs cooks right on top of the orzo in a garlicky tomato sauce with basil. It’s simple to make, and you can serve it straight from the oven with your favorite side salad.

INGREDIENTS

• 4 chicken thighs, bone-in, skin-on

• 1 tsp kosher salt, divided

• ½ tablespoon extra virgin olive oil

• ½ cup onion, diced

• 1 Cup uncooked orzo

• 2-3 cloves garlic, minced

• ½ cup tomato paste

• 3 cups chicken broth

• 2-4 tablespoons grated pecorino romano, or Parmesan cheese, optional

• ¼ cup basil, chiffonade

INSTRUCTIONS

• Preheat oven to 375°F.

• Season chicken thighs with ¾ tsp of salt & bring to room temperature; thoroughly dry chicken skin with a paper towel before step 2.

• Heat oil in a large oven-safe skillet over medium-low heat, add chicken thighs skin side down. Render until golden and crisp, about 12-15 minutes. Remove chicken from pan.

• In the same pan, add onion and remaining salt and saute until aromatic, 4-5 minutes.

• Add orzo and toast 4-5 minutes, stirring occasionally, until most pieces are lightly golden and there is a nutty aroma.

• Add garlic and mix to combine. Add tomato paste and cook to caramelize, 2-3 minutes.

• Add chicken broth & bring to a boil. Nestle chicken thighs, flesh side down, into the orzo (make sure that the skin is NOT in the liquid) and transfer to the oven Bake for 20-25 minutes, or until orzo is cooked through.*

• Serve in cooking vessel and top with grated cheese and basil.

Nutrition Information

• Serving Size: 1 Thigh 3/4 cup orzo

• Calories: 425

• Carbohydrates: 41.5 g

• Protein: 23.5 g

• Fat: 18 g

• Saturated Fat: 4.5 g

• Cholesterol: 92 mg

• Sodium: 724 mg

• Fiber: 3 g

• Sugar: 7 g

Researchers identify distinct sleep types and their impace on long-term health

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Poor sleep habits are strongly associated with long-term chronic health conditions, according to decades of research. To better understand this relationship, a team led by researchers in Penn State's College of Health and Human Development identified four distinct patterns that characterize how most people sleep. These patterns are also predictive of long-term health, the researchers said.

Using a national sample of adults from the Midlife in the United States study, the team gathered data on approximately 3,700 participants' sleep habits and their chronic health conditions across two time points 10 years apart. The data included self-reported sleep habits, including sleep regularity and duration, perceived sleep satisfaction and daytime alertness, as well as the number and type of chronic conditions.

Researchers used the data to identify four different sleep patterns.

Good sleepers, who are characterized by optimal sleep habits across all datapoints.Weekend catch-up sleepers, who are characterized by irregular sleep, specifically short average sleep duration, but longer sleep times on weekends or non-workdays.

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Recipe of the Week - Corned Beef Hash

Corned Beef Veggie Hash with eggs for breakfast or brunch. Adding chopped veggies makes it even healthier!

INGREDIENTS

• 1 tablespoon olive oil

• 1 medium onion, finely chopped (about 1 cup)

• 2 cups chopped cooked potatoes, preferably Yukon gold 1/2-inch dice

• 1/2 cup finely chopped carrots

• 1 cup finely diced green bell pepper

• 1/2 teaspoon Kosher salt

• 1/2 teaspoon garlic powder

• 1/2 teaspoon sweet paprika

• freshly ground black pepper

• 2 cups finely chopped, cooked lean corned beef (9 oz)

INSTRUCTIONS

• Heat oil in a large nonstick skillet on medium heat.

• Add the onion, bell pepper and carrots and cook 5 minutes, until the onions are translucent and the veggies are tender.

• Mix in the potatoes, season with salt, garlic powder, paprika and black pepper.

• Cover and cook until golden, stirring about 5 to 7 minutes.

• Add the corned beef and press down so it’s in a single layer and continue to cook uncovered until the bottom is nicely browned, stirring after a few minutes.

• Adjust salt to taste.

• Serve with fried or poached eggs for breakfast.

Nutrition Information

• Serving Size: 1 Scant Cup

• Calories: 300

• Carbohydrates: 26 g

• Protein: 14.5 g

• Fat: 16 g

• Saturated Fat: 4.5 g

• Cholesterol: 62.5 mg

• Sodium: 782.5 mg

• Fiber: 3.5 g

• Sugar: 6.5 g

Is Exercise more important than weight for a longer life?

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People typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight

By Gretchen Reynolds

For better health and a longer life span, exercise is more important than weight loss, especially if you are overweight or obese, according to an interesting new review of the relationships between fitness, weight, heart health and longevity. The study, which analyzed the results of hundreds of previous studies of weight loss and workouts in men and women, found that obese people typically lower their risks of heart disease and premature death far more by gaining fitness than by dropping weight or dieting.

The review adds to mounting evidence that most of us can be healthy at any weight, if we are also active enough.

I have written frequently in this column about the science of exercise and weight loss, much of which is, frankly, dispiriting, if your goal is to be thinner. This past research overwhelmingly shows that people who start to exercise rarely lose much, if any, weight, unless they also cut back substantially on food intake. Exercise simply burns too few calories, in general, to aid in weight reduction. We also tend to compensate for some portion of the meager caloric outlay from exercise by eating more afterward or moving less or unconsciously dialing back on our bodies’ metabolic operations to reduce overall daily energy expenditure, as I wrote about in last week’s column.

Glenn Gaesser, a professor of exercise physiology at Arizona State University in Phoenix, is well versed in the inadequacies of workouts for fat loss. For decades, he has been studying the effects of physical activity on people’s body compositions and metabolisms, as well as their endurance, with a particular focus on people who are obese. Much of his past research has underscored the futility of workouts for weight loss. In a 2015 experiment he oversaw, for instance, 81 sedentary, overweight women began a new routine of walking three times a week for 30 minutes. After 12 weeks, a few of them had shed some body fat, but 55 of them had gained weight.

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Recipe of the Week - Chicken Gnocchi Soup

Creamy "Marry Me" Chicken Gnocchi Soup is made with chicken breast, sausage, spinach, sun-dried tomatoes, and pillowy soft gnocchi.

INGREDIENTS

• Slurry

  • 3 tablespoons all purpose flour, or gluten-free flour mix

  • 1/4 cup half and half

  • 1 cup cold water, divided

• Soup

  • 7 ounces sweet Italian chicken sausage, removed from casings

  • olive oil spray

  • 5 cups reduced sodium chicken broth

  • 1 large shallot, diced

  • 6 garlic cloves, minced

  • 2 teaspoons tomato paste

  • 1 pound boneless skinless chicken breast

  • 1 parmesan cheese rind

  • 1/3 cup sundried tomatoes in oil, drained and chopped

  • 1/2 teaspoon dried Italian seasoning

  • 16 ounce package gnocchi, or gluten-free gnocchi

  • 4 cups fresh baby spinach leaves, rough chopped

  • 1/4 cup parmesan cheese, grated

  • 2 tbsp fresh basil , optional for garnish

INSTRUCTIONS

• Create a slurry by combining 1/2 cup of the cold water, half and half and flour in a small bowl and whisk until well blended. Set aside.

• Heat a large pot or Dutch oven over medium heat and spray with oil then add the sausage. Cook the sausage, breaking up with a wooden spoon as it cooks, until no longer pink and slightly browned.

• Add the shallots and garlic and cook until soft, 3 minutes. Add the tomato paste and chicken breast.

• Pour the remaining 1/2 cup water and chicken broth, parmesan rind, sundried tomatoes, Italian seasoning and bring to a boil. Partially cover and simmer on low until vegetables are soft and the chicken shreds easily, about 25 minutes.

• Remove the chicken and set aside, shred with 2 forks.

• Return the chicken to the pot then slowly stir in slurry, stirring well as you add and bring it back to a boil.

• Add the gnocchi, spinach, parmesan cheese and basil; cook according to package directions for the gnocchi, or until they start to float to the top and soup thickens. Adjust salt and pepper to taste, discard parmesan cheese rind and serve.

Nutrition Information

• Serving Size: 1 1/2cups

• Calories: 341

• Carbohydrates: 37 g

• Protein: 29.5 g

• Fat: 7.5 g

• Saturated Fat: 0.5 g

• Cholesterol: 86 mg

• Sodium: 790.5 mg

• Fiber: 2.5 g

• Sugar: 2.5 g

How to Avoid Fitness Injuries - 10 Tips

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Once your doctor gives you the go-ahead to exercise, the tips below can help you avoid injuries:

1. Take five to 10 minutes to warm up and cool down properly.

2. Plan to start slowly and boost your activity level gradually unless you are already exercising frequently and vigorously.

3. Be aware that training too hard or too often can cause overuse injuries like stress fractures, stiff or sore joints and muscles, and inflamed tendons and ligaments. Sports prompting repetitive wear and tear on certain parts of your body — such as swimming (shoulders), jogging (knees, ankles, and feet), tennis (elbows) — are often overuse culprits, too. A mix of different kinds of activities and sufficient rest is safer.

4. Listen to your body. Hold off on exercise when you're sick or feeling very fatigued. Cut back if you cannot finish an exercise session, feel faint after exercise or fatigued during the day, or suffer persistent aches and pains in joints after exercising.

5. If you stop exercising for a while, drop back to a lower level of exercise initially. If you're doing strength training, for example, lift lighter weights or do fewer reps or sets.

6. For most people, simply drinking plenty of water is sufficient. But if you're working out especially hard or doing a marathon or triathlon, choose drinks that replace fluids plus essential electrolytes.

7. Choose clothes and shoes designed for your type of exercise. Replace shoes every six months as cushioning wears out.

8. For strength training, good form is essential. Initially use no weight, or very light weights, when learning the exercises. Never sacrifice good form by hurrying to finish reps or sets, or struggling to lift heavier weights.

9. Exercising vigorously in hot, humid conditions can lead to serious overheating and dehydration. Slow your pace when the temperature rises above 70°F. On days when the thermometer is expected to reach 80°F, exercise during cooler morning or evening hours or at an air-conditioned gym. Watch for signs of overheating, such as headache, dizziness, nausea, faintness, cramps, or palpitations.

10. Dress properly for cold-weather workouts to avoid hypothermia. Depending on the temperature, wear layers you can peel off as you warm up. Don't forget gloves.

Recipe of the Week: Penne alla Vodka with Chicken

This healthier penne alla vodka with chicken is made with no heavy cream! Pureed roasted vegetables are my secret for a creamy vodka sauce that tastes just as good as the original.

INGREDIENTS

• Grilled Chicken:

  • 6 thin sliced chicken cutlets, about 4 ounces each

  • 1 teaspoon kosher salt

  • 1/2 teaspoon garlic powder

  • 1/2 teaspoon Italian seasoning

  • olive oil spray

• Pasta:

  • 1 medium onion, cut 1/2-inch chunks

  • 6 cloves garlic, smashed

  • 12 ounces zucchini, peeled and cut in 1/4-inch slices (from 2 small or 1 large)

  • 2 tablespoons extra virgin olive oil, divided

  • 1 shallots, minced fine

  • 1 teaspoon kosher salt, divided, plus more for the cooking liquid

  • 15 oz can crushed tomatoes

  • 1/2 cup chicken or vegetable broth

  • 1/4 cup Parmesan cheese, fresh grated, plus more for serving

  • 2 Tbsp tomato paste

  • ½ teaspoon red pepper flakes, or to taste

  • 3 tablespoons good quality vodka

  • 1 sprig fresh basil, plus more for garnish

  • 1/4 teaspoon ground black pepper

  • 1 lb dry penne pasta

INSTRUCTIONS

• Preheat the oven to 425F.

• Season the chicken with 1 teaspoon olive oil, 1/2 teaspoon salt, garlic powder, Italian seasoning and black pepper.

• Toss the zucchini with garlic, onion, 1 tablespoon of the olive oil, 1/2 teaspoon salt and black pepper and spread on a sheet pan. Roast 25 minutes, until tender and browned, tossing halfway. Once done, transfer the vegetables to a large blender and add the crushed tomatoes, broth and parmesan. Puree until very smooth.

• Meanwhile, fill a large pot with water, salt generously, and bring to a boil.

• Heat a grill pan on high heat. Spray with oil and cook the chicken, 2 to 3 minutes per side until cooked through. Set aside on a cutting board and slice.

• In a Dutch oven, deep large skillet or pot, add the remaining 2 teaspoons olive oil over medium heat. Saute the minced shallot with 1/2 tsp salt until translucent, 3 to 5 minutes. Stir in the tomato paste, and red pepper flakes and cook 1 to 2 minutes to toast the tomato paste

• When the tomato paste smells caramelized, it’s time to add the vodka.

• If you have a gas stove, turn it off or remove the pot from the heat. Pour in the vodka (it will sizzle!), use your spoon to scrape the browned bits from the bottom of the pan, and return the pot to medium heat. Cook until most of the liquid reduces, about 2 minutes then add the pureed vegetables along with the basil and black pepper and bring to a gentle simmer, 5 to 6 minutes while you cook the pasta.

• Meanwhile, drop the pasta into the boiling water, give it a stir, and cook according to package instructions. Cook until the pasta is al dente. Reserve 1 cup of the water, then drain the pasta.

• Remove the basil from the sauce and add reserved pasta water, if needed. to loosen.

• Toss with the cooked pasta and transfer to 6 bowls. Top each with grilled chicken, chopped basil, and freshly grated Parmesan cheese, and serve.

Nutrition Information

• Serving Size: 1 3/4 cups pasta and 4 oz chicken

• Calories: 519

• Carbohydrates: 66.5 g

• Protein: 42.5 g

• Fat: 10 g

• Saturated Fat: 2 g

• Cholesterol: 85.5 mg

• Sodium: 700.5 mg

• Fiber: 8 g

• Sugar: 10 g

Wellness & Fitness Trends Worth Following in 2024

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Susan Griffin speaks to industry experts to find out the fitness trends we will be talking about in 2024

Even the most cynical cannot help but feel a certain amount of hope and expectation at the thought of a new year. The idea of ditching bad habits and creating new goals is so appealing, especially where our health and fitness are concerned. And it looks like we won’t be short of options in 2024 as the well-being sector continues flourishing. 

According to a report by the Global Wellness Institute, the wellness market was valued at around $ 5.6 trillion in 2022 and is expected to grow another 52% by 2027 as people continue to prioritise physical and mental wellness.

These days, it's not so much about quick fixes, but a sustainable, holistic and long-lasting approach to wellbeing enhancement fueled by science. So, the fitness trends I've gathered here with help from the experts can offer ideas for making long-lasting changes in the new year. If you're looking to learn how to make New Year's resolutions that last in 2024, this is a good starting point.

Recipe of the Week - Paprika Chicken Stew

Paprika Chicken Stew is an easy weeknight dish made with chicken pieces on the bone, bell peppers, and lots of Hungarian paprika.

INGREDIENTS

• 1/2 tablespoon olive oil

• 1 large onion, chopped

• 1 yellow or red pepper, chopped

• 1 green bell pepper, chopped

• 4 garlic cloves, minced

• 3 tablespoons all-purpose flour, or GF flour for gluten-free

• 2 teaspoons Hungarian paprika, not smoked

• 3 bay leaves

• 2 cups chicken broth

• 1/2 tablespoon kosher salt

• 1/4 teaspoon crushed black pepper

• 4 pieces chicken thighs on the bone, trimmed and skinned

• 4 small chicken drumsticks, skinned

INSTRUCTIONS

• Season chicken with salt and pepper. Heat oil in a large pot or Dutch oven on medium-high heat.

• Add oil, onions and peppers. Sauté over medium heat for 8 to 10 minutes, until soft. Add garlic and sauté for another 1 to 2 minutes.

• Whisk the flour and paprika in a bowl with the broth and then add to the pot with the bay leaves.Add the chicken and gently stir. Bring to boil and reduce heat to low.

• Stir again and cover the pot. Simmer for 45 to 50 minutes.

• Discard bay leaves and serve.

Nutrition Information

• Serving Size: 1 thigh 1 drumstick and sauce

• Calories: 361

• Carbohydrates: 14 g

• Protein: 49 g

• Fat: 11 g

• Saturated Fat: 3 g

• Cholesterol: 214 mg

• Sodium: 954 mg

• Fiber: 3 g

• Sugar: 4 g

Is cardiorespiratory fitness a good idea?

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According to a 2023 observational study, greater cardiorespiratory fitness in men was linked to a lower risk of death from colon, lung, or prostate cancer. Running and walking are two of the best exercises — and among the easiest to adopt — for almost everyone. But it can be easy to get in stuck in a rut.

Recipe of the Week - Garlic Rosemary Beef Tenderloin

This easy Garlic Rosemary Beef Tenderloin is my go-to easy recipe for entertaining. It’s perfect for the holidays and comes out so tender and flavorful!

INGREDIENTS

• 1/2 tablespoon extra virgin olive oil

• 4 cloves garlic, minced

• 1 tablespoon fresh rosemary, chopped

• 1 tablespoon Kosher salt, and freshly ground black pepper, to taste

• 1 4-pound beef tenderloin, trimmed and tied into 2-inch sections

INSTRUCTIONS

• Preheat oven to 375 degrees F. Line a baking sheet with foil and coat with oil spray.

• In a small bowl, combine olive oil, garlic, rosemary, salt and black pepper.

• Using paper towels, pat tenderloin dry. Season all over with garlic mixture, gently pressing to adhere.

• Place tenderloin onto the prepared baking sheet. Place into oven and bake until it reaches an internal temperature of 125 to 130 degrees F for medium-rare, about 45 minutes to 1 hour, or until desired doneness. Let rest 10 minutes before slicing.

• Serve immediately.

Nutrition Information

• Serving Size: 1/12th

• Calories: 211

• Carbohydrates: 0.5 g

• Protein: 33.5 g

• Fat: 8.5 g

• Saturated Fat: 2.5 g

• Cholesterol: 93.5 mg

• Sodium: 343.5 mg

What should I eat before a workout?

Photo by Lily Banse

By: Mark Sisson

Pre-workout nutrition is one of those areas where people love to lose themselves in the minutiae. They obsess over what to eat, when to eat it, and how much of it to eat. Instead of just getting into the gym or out into the world and getting active and lifting something heavy, they read blogs and watch videos for weeks, searching for the one pre-workout meal to rule them all. They end up avoiding the gym altogether because they can’t figure out the “perfect” pre-workout meal, or whether they should eat something at all.

Even when you figure out what to eat before a workout, you can go too far. You know the type of guy. This is the guy who travels with a suitcase full of powders, pills, and packaged foods. He’s so wedded to the pre-workout ritual that he can’t skip a day—even on vacation. If he doesn’t get his 40.5 grams of waxy maize, 30.2 grams of whey isolate, and preworkout blend of superfoods he can’t operate in the gym. He crumbles without the perfect, most optimal pre-workout nutrition.

Don’t be like this. Let me tell you what to do so you can stop stressing about what to eat before a workout. Let’s simplify things.

General Rules for Pre Workout Meals

What you eat will depend on what kind of workout you’re doing, what your goals are, and what kind of diet you’re already following, but there are general rules that apply to everyone.

Keep things light. No heavy meals. If you eat too large a meal, you may have trouble digesting it, or some of the energy that’d otherwise go to your muscles will be diverted to your gut.

Eat foods you know you can easily digest. No surprises.

Salt your meals. Sodium is an enormous boon to exercise performance, particularly if you’re on the lower-carb side of things.

Powders are fine. While whole foods are usually ideal, for quick pre-workout nutrition, protein and carbohydrate powders can be very helpful and beneficial.

Include 15-20 g collagen and 50-100 mg vitamin C. This a great way to improve connective tissue health when taken pre-workout.

Protein and carbs are more important, dietary fat less important pre-workout. If all goes well you’ll be eating the fat on your body.

Oh, and you don’t have to eat anything. You can fast (it’s what I typically do). It’s just that this article is intended to help people who are interested in pre workout nutrition.

What to Eat Before High Intensity Interval Workouts. . .

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Recipe of the Week - Air Fryer Chicken Thighs

These crispy Air Fryer Chicken Thighs have become a weeknight staple. 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

• Sodium: 572.5 mg

• Fiber: 7 g

• Sugar: 8 g