Month: May 2021

Italian Chicken and Basil Kabobs Recipe, Because Everything Tastes Best on Skewers

Kabobs typically have a warm-spiced Middle-eastern or a sweet Hawaiian flair. We’re changing it up and marinating our chicken kabobs in your favorite Italian flavors, like garlic, basil, lemon, and an herby marinade. You’re going to love this spin on the traditional meat-and-veggie-on-a-stick experience.

Getting together for backyard barbecues again? These Italian chicken and basil kabobs make a showstopping entreé that will wow the entire patio with its jewel-toned vegetables and its flavorful marinade.

We could talk about grilled chicken kabobs all day, but we’d rather make them (and eat them!). Here’s how to do it.

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New and Noteworthy: What I Read This Week — Edition 132

Research of the Week
What accounts for the differences in alcohol consumption outcomes?

Dogs may detect COVID-19.

Autonomic imbalances in American football players.

Tsimane hunter-gatherers have brains that age more slowly.

Eat asparagus with your steak and red wine.

Doesn’t matter when or how: just get your steps in.

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Ask a Health Coach: When Should I Be Eating?

Hey folks! This week, Erin Power is back to answer your questions about when you should be eating. If you’re wondering if you should be having breakfast, how to avoid being ravenous after a cross-country flight, or the best way to navigate summer BBQs, you won’t want to miss this post. Keep sharing your questions on our Mark’s Daily Apple Facebook page or in the comments below.   Rachel asked: “I’m not typically a breakfast eater. Should I force myself to have breakfast even if I’m not hungry in the morning?” I’m a front loader when it comes to eating. That means I put the most emphasis on my first meal of the day. And you should too if you want to avoid the grazing, eating-every-three hours mentality that, in my opinion, is totally contradictory to the way we were meant to feed ourselves. Assuming you work a first shift job, it makes sense to fuel the day ahead of you. Plan on having your most nutrient-dense meal in the morning – or whenever your first meal of the day is. Remember, breakfast is when you BREAK YOUR FAST. It doesn’t have to be at 6am when you wake up. It could be at 8am or 11am or 2pm. But What If You’re Not Hungry? If you’re not hungry when you wake up, you’re not alone. Most people’s daily food intake looks something like this: Eat as little as possible throughout the day, constantly thinking about what you’re going to eat and when you can eat it Decide you can’t take it anymore and binge on a huge evening meal Feel unsatiated, so you continue to snack until bedtime Wake up still feeling full, likely with undigested food in your system   Breaking the Late-Night Eating Cycle As a health coach, I help my clients break old habits that no longer serve them. When you eat a large dinner late at night, it not only prevents you from being hungry in the morning, it also interrupts your sleep cycle and prevents you from becoming metabolically flexible. I typically recommend that my clients do *force* a morning meal loaded with protein and fat. I’m not saying to eat past your satiation level, but if you usually start your day with a quick protein bar and coffee, or a yogurt and banana, honor your body by sitting down for a full meal of eggs, bacon, and veggies, and then taper from there. How To Be Hungry at Breakfast Time By the time you get to dinner, you’ll naturally want a smaller dinner (and feel like eating it earlier). And you won’t be tempted to snack all night to make up for the calories and nutrients you missed out on earlier in the day. You’ll also be more apt to get a great night of undisturbed sleep because you’re not working on digesting that late night bag of trail mix or waking up because your cortisol has spiked. Research shows that habitual breakfast … Continue reading “Ask a Health Coach: When Should I Be Eating?”

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The Real Mediterranean Diet

You’ve heard of the Mediterranean diet, no doubt. Perhaps your doctor has tried to turn you onto it. Maybe your parents or co-workers are using it to lose weight and normalize blood pressure. Read a popular treatise on the “Mediterranean Diet” and this is what it’ll have you eating:

Whole grain pasta
Whole wheat bread
Bushels of vegetables
Bunch of beans
Wild bitter greens (salad)
Fish a couple times a week
A cube or two of hard cheese
Drizzle of olive oil on everything
Glass of red wine
Few scraps of meat if they’re lucky

It’s low-fat and low-protein, especially animal protein. It’s high-carb. It’s rich in grains and legumes, low in meat and dairy. And it’s based on the dietary patterns researchers observed after visiting post-WW2 Italy and Greece. These were real patterns, actual observations.

But is it really the traditional Mediterranean diet?

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Foot Health for Better Ankles, Knees, Hips, and Back (Plus 7 Foot-Strengthening Exercises You Can Do Anywhere)

Honestly, when’s the last time you paid attention to your feet unless they were causing you pain? Granted, I haven’t extensively polled my friends about their foot care regimens, but it’s easy to surmise that we largely neglect our poor feet. I’m not talking about getting the occasional pedicure or attacking your calluses with one of those terrifying implements that looks like a cheese grater. Cosmetic treatments are all well and good, but they don’t address the health and strength of your feet. As a society, our feet are suffering. Just look at the market for custom insoles and corrective footwear. One of the most popular videos on the Mark’s Daily Apple YouTube channel is 2 Stretches to Heal Plantar Fasciitis. Last time I checked, it had well over 500,000 views. But it’s not just foot pain that’s a problem. Over a million people receive total hip or total knee replacement each year in the U.S. alone. By age 80, one in ten of us has a bionic knee. A recent survey estimated that 577 million worldwide were living with lower back pain, at great personal and economic cost. What does this have to do with your feet? Everything. An agile, pain-free body starts from the ground up. Your feet are the foundation of the lower kinetic chain that comprises the feet, ankles, calves and shins, knees, thighs, hips, pelvis, and spine. Each link in the chain depends on the others to function as intended or the whole system can go awry. When you pronate (lean toward the inside edges of your feet) or supinate (lean toward the outside edges), you can end up with misalignment of the ankles, knees, and pelvis, and improper curvature of the spine. Walking with improper gait due to poor mechanics or pain forces other parts of the kinetic chain to compensate in order to maintain balance and generate motion. Our ancestors certainly sported strong, highly utile feet by virtue of walking long distances barefoot or minimally shod over a variety of terrains. They probably also had great knees and hips and excellent posture. Like so many things in the modern world, though, we need to take intentional steps, no pun intended, to strengthen our feet and promote proper alignment and function. Foot Anatomy: A Quick Primer Human feet are unique in the animal kingdom, setting us apart from even our closest primate relatives. Although you might think your feet are pliable because you can point and flex them, relatively speaking, they’re actually quite stiff. That stiffness is a function of the internal anatomy, and it’s the reason that we can walk upright and run long distances over land on two feet. Your foot contains two arches. The first is the one you’re familiar with, running longitudinally along the inner edge of your feet. The second is the transverse arch that runs across the top of your foot from side to side. The former gets considerably more attention, but recent analyses suggest that both were … Continue reading “Foot Health for Better Ankles, Knees, Hips, and Back (Plus 7 Foot-Strengthening Exercises You Can Do Anywhere)”

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Guacamole-Stuffed Southwest Burgers

Burgers are a Primal favorite, but plain old burgers with the same old toppings can get boring after a while. What better way to combat the boredom than to create a burger with a surprise ingredient inside? Introducing southwest burgers, stuffed with cheese and topped with with lime-spiked guacamole.

The combination of spicy seasonings, buttery cheese, and refreshing avocado is hard to beat. Yes, of course you could just serve guacamole on the side with sliced veggies for dipping, but it’s not the same. Sure, you could melt cheese on top, but the cheese melding with the juicy burger creates a brand new experience. It’s the synergy between the spiced meat, the melty cheese, and zingy, cool avocado that creates a delicious change of pace from a plain burger in a lettuce wrap.

Let’s level up your burger.

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