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Garlic Lime Grilled Pork Chops with Zesty Beet Slaw

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Tender, juicy grilled pork chops soaked in a garlic lime marinade and topped with a zesty beet slaw (280 calories or 8 WW points).

Nine times out of ten, I reach for boneless chicken breast at the supermarket, but when boneless pork chops are on sale, it’s nice to switch up our old familiar white meat for something different. These pork chops grill up just as quickly and easily as chicken breasts do and the full-flavored marinade infuses them with zesty, garlic-lime flavor and prevents them from turning into dry, overly-tough hockey pucks.

The garlic lime marinade is a mixture of lime juice and zest, lots of garlic, honey, and fish sauce. The acidity of the lime juice tenderizes the pork chops and livens the flavors, while the honey balances the tartness and creates a beautiful caramelization on the grill. The fish sauce isn’t pronounced or the remotest bit fishy; it’s only there to lend an umami note to the chops. Let the chops marinate for at least an hour and up to 1 day before cooking.

And while the pork chops are marinating, toss together a zesty beet slaw made from julienned pickled beets (I use a jar of sliced, pickled beets), shredded cabbage, apple, carrot, and cilantro. The dressing is simple, made with lime juice and zest, honey, olive oil, and salt. It’s refreshing, tart, and crisp—the perfect accompaniment for grilled pork chops!

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Author: Andie Mitchell

Prep Time: 40 mins

Cook Time: 25 mins

Total Time: 1 hour 5 minutes

Yield: 4 servings

Category: Pork

Method: Grilling

Ingredients

Beet Slaw 2 tablespoons fresh lime juice 2 teaspoons grated lime zest 1 teaspoon honey ¼ teaspoon salt 2 tablespoons extra virgin olive oil 1 cup sliced pickled beets, drained and cut into 1/8-inch matchsticks 1 cup shredded green cabbage ½ cup grated carrot (about 2 carrots) 1 medium apple (any color), peeled, cored, and cut into 1/8-inch matchsticks (about ¾ cup) ¼ cup chopped cilantro (or parsley)

Garlic Lime Pork Chops Zest and juice from 2 limes (1 tablespoon zest and 2-3 tablespoons juice) 3 garlic cloves, minced 2 teaspoons honey 2 teaspoons fish sauce 2 tablespoons olive oil 2 tablespoons finely chopped fresh cilantro, plus more for serving ½ teaspoon salt ¼ teaspoon freshly ground black pepper 4 (6-ounce) boneless pork chops, about ¾-inch thick

Instructions

For the beet slaw, in a large bowl, whisk the lime juice and zest, honey, salt, and olive oil. Add the beets, cabbage, carrot, apple, and cilantro, and toss well to coat them all in the lime sauce. Cover and refrigerate until you’re ready to eat, stirring the mixture every once in a while.

In a medium bowl, whisk the lime juice and zest, garlic, honey, fish sauce, oil, salt, and pepper. Pour the marinade into a gallon-size resealable plastic bag, add the pork chops, press as much air from the bag as possible, and seal it. Turn the bag a few times to coat the pork in marinade and refrigerate for at least 30 minutes or up to 1 day.

Preheat your gas grill with all burners on high and close the lid. When the grill is hot (after about 15 minutes), turn the 2 burners closest to the front to low, keeping the back burner on high. Remove the pork chops from the bag, discard the remaining marinade, and arrange on the grates over the low heat burners. Cover and cook until the undersides of the chops are just beginning to develop light grill marks, 6 to 9 minutes. Flip them, cover, and continue to cook until the the pork is firm to touch, 6 to 9 minutes longer. To get a nice char on them, move the chops to the part of the grill over high flames and cook uncovered until each side has solid grill marks, 5 to 6 minutes, flipping halfway. The pork chops should be completely firm to the touch and register 145 degrees F on an instant-read thermometer. Transfer to a plate, tent with foil, and let rest for 5 minutes. Serve with beet slaw.

Notes

1 Grilled Pork Chop (without slaw): 5 WW Freestyle points 200 calories, 9g fat, 2g sat fat, 69mg cholesterol, 393mg sodium, 3g carbs, 0g fiber, 2g sugar, 29g protein

1 Serving Beet Slaw (1/4 of recipe or ~3/4 cup): 3 WW Freestyle points 80 calories, 4g fat, 1g sat fat, 0mg cholesterol, 45mg sodium, 14g carbs, 3g fiber, 9g sugar, 0g protein

Recipe adapted from Cook’s Illustrated

Nutrition

Serving Size: 1 pork chop and 3/4 cup slaw

Calories: 280

Sugar: 11g

Sodium: 438mg

Fat: 13g

Saturated Fat: 3g

Carbohydrates: 17g

Fiber: 3g

Protein: 29g

Cholesterol: 69mg

Keywords: grilled pork chops, pork chops recipe, boneless pork chops

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Tag @andiemmitchell on Instagram and hashtag it #andiemitchell

Source: http://www.andiemitchell.com/garlic-lime-grilled-pork-chops-with-zesty-beet-slaw/

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The Weekly Roundup: Your Go-To Guide For Everything You May Have Missed This Week & More! 2/23 – 3/01

Welcome to Ben Greenfield’s Weekly Roundup and Cool New Discoveries!

Ben Greenfield’s discoveries from the latest news from the fronts of fitness, nutrition, health, wellness, biohacking and anti-aging research. I also recap my upcoming events and special announcements so you can keep up with giveaways, discounts and more!

New Discoveries Of The Week: Cool New Things I’m Trying, Books I’m Reading, And More!

– How To Use Peptides Without Needles Or Injections

In my podcast last week with Jay Campbell I mentioned an oral peptide for healing the gut and enhancing muscular recovery that requires no needles or injections. Since writing the article “How To Use BPC-157: A Complete Dummies Guide To Healing The Body Like Wolverine”, I’ve discovered a well-absorbed oral version of peptide BPC-157 made by Dr. Seeds. It seems to work quite well, especially for the gut healing component of BPC-157 use. You can get it here and use code BEN for 15% off.

– A New Biohack For Your Walks & Runs

Ever heard of Enhanced External Counterpulsation (EECP)? It’s used in medical heart therapy to stimulate the openings or formation of collateral blood vessels (small branches of blood vessels) to create a natural bypass around narrowed or blocked arteries. Basically, it builds new capillaries to the heart. But a home EECP unit costs north of fifteen thousand dollars! I’ve just discovered a simple strap you can wear while walking or running that does the same thing (stimulates growth of new capillaries to your heart), but for healthy, exercising people – at a fraction of the price.

Here’s how it works: during exercise, skeletal muscles throughout your body drive large amounts of blood from your extremities back to your heart. When the timing of the heart and muscles is synchronized, our bodies are more efficient, making exercise easier and allowing you to walk or run faster and farther with less effort. This new device called the “Counterpace” is a training app and sensor that improves your running by synchronizing your step and heart cycle timing. Pushing off the ground at the beginning of your heart’s relaxation phase optimizes your circulation, which leads to improvements in performance.

I’ve been toying around with this device during my afternoon walks and during several treadmill-based runs and I really, really like it – it seems to be making me more efficient at walking and running by the day. Thanks to Dr. Mercola for making me aware of this game-changing device. To get one, you can click here and use code code BEN for 10% off.

Podcasts I Recorded This Week:

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Altitude Training, Red Blood Cells & Shellfish: Are Clams The Next Big Performance Enhancing Supplement?

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How To Use Precision Medicine To Enhance Athletic Performance, Defy Aging, Balance Hormones, Fix The Heart & Much More.

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Articles & Podcasts I Was Featured In This Week:

– Ben Greenfield, and an Oscar Recap

– Chek Institute : Show Notes Episode 10 – Ben Greenfield

– Top 30 Diet Audio Podcasts & Radio You Must Subscribe and Listen to in 2019

Special Announcements:

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Upcoming Events:

– April 6, 2019: The Future of Personalized and Precision Medicine with Horses, Bourbon, and Ben Greenfield at The Kentucky Castle, Versailles, Kentucky. I join doctors Matt Dawson and Mike Mallin for a special presentation on the future of medicine. Register here to join us for this unique & extremely limited event.

– April 12 – 13, 2019: FitCon Summit, Salt Lake City, Utah. FitCon® encourages everyone to Find Their Fit. It does not matter whether it is powerlifting, Crossfit, bodybuilding, roller derby, or even axe throwing. Be sure to visit the Kion booth in the expo! Get your tickets here. Use code: BEN50 to save $50.

– April 26 – 28, 2019: Paleo f(x) Conference, Austin, Texas. Join me, staff from my company, Kion, and the rest of your tribe at Paleo f(x)™ 2019, the largest gathering of Paleo / ancestral health / keto / functional medicine / strength & conditioning experts in the world… see everything you’ll get out of this enriching, enlightening event. Besides, April is a wonderful time of year to visit Austin, TX….Get your tickets here.

– June 15, 2019: Ultimate Fitness Run, Mt. Spokane, Washington. Join me and my family for a fun, as-competitive-as-you-make-it day outside for an OCR-style challenge. Register here while you still can. This event sells out quickly each year. Save with code: Ben10UFR and register here.

– June 23 – July 7, 2019: European Detox Retreat, Paracelsus al Ronc, Switzerland. At this 2019 liver detox and R&R retreat at the beautiful Swiss Mountain Clinic in the Italian quarter of Switzerland, you’ll stay on-site and receive diagnostics and treatments from the best doctors of biological medicine to detox your liver and your soul. Plus you’re going to have a wonderful time hiking, sightseeing and enjoying one of the most beautiful places in the world. Here’s the link to more info.

-View the Official Ben Greenfield Fitness Calendar Here

This Week’s Most Popular Instagram Pic:

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Cooked up some @butcherbox pork loin recently for Apple-Onion Braised Pork. Used recipe link in bio, and modified to instead use @redmondrealsalt garlic salt, curry and black pepper, and @kettleandfire organic chicken broth. Turned out very tender and flavorful. INSTRUCTIONS (recipe via @tasteslovely – link in bio) Preheat your oven to 425º with the oven rack in the middle. Preheat your cast iron skillet over medium high heat. Pat the #porkloin dry, and season with 1 teaspoon salt and 1 teaspoon pepper. Add 1 tablespoon of olive oil to the cast iron skillet, and sear the pork loin until golden brown, about 1-2 minutes. Flip and sear all sides. Transfer the pork loin to a plate (it will finish cooking in the oven). Add the remaining 1 tablespoon of olive oil to the cast iron skillet. Add the apples, onions, 1 teaspoon salt and 1 teaspoon pepper. Sautee, stirring frequently, until the apples and onions begin to soften and get some brown spots, about 5 minutes. Add the #porkloin back on top of the apples and onions. Add the chicken stock, apple juice and apple cider vinegar. Transfer the #castiron skillet to the oven and braise until the pork loin reaches an internal temperature of 145º, about 10-15 minutes. Remove from the oven. Allow the pork loin to rest for 5 minutes, then slice and serve with the apples, onions and braising liquid. Links in bio! #foodporn #healthyrecipes #whole30 #castironskillet #castironcooking #castironrecipes #recipes

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My Most Popular Facebook Post This Week:

Have you been considering an expensive stem cell procedure? You can increase your own stem cell production via a few…

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Need Help Fully Optimizing Your Brain & Body? 

Did you know you can consult one-on-one with me so that I can personalize a nutrition or fitness plan for you to reach your goals? Are you training for physical performance? Trying to shed fat or gain lean muscle as fast as possible? Ready to tap into the most cutting-edge health, fitness and longevity protocols? Contact me so I can get you exactly what you need to reach your goals as safely and quickly as possible.

Leave your comments below – and any news or discoveries that you think I missed!

Cheers,

Ben

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Source: https://bengreenfieldfitness.com/article/weekly-roundup-articles/weekly-roundup-2-23-3-01/

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These diets and supplements may not really protect the heart

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Best supplements for high blood pressure - the 1p a day capsules to prevent hypertension - Express.co.uk

High blood pressure rarely has any noticeable symptoms, which is why it’s often known as ‘the silent killer’, said the NHS.

Left untreated, the condition - which is also known as hypertension - can increase the risk of strokes and heart attacks.

Making some diet or lifestyle changes could help to lower your chances of developing high blood pressure.

Taking magnesium supplements every day could be crucial in avoiding hypertension, it’s been claimed.

Adding extra magnesium to your diet could relax blood vessels and reduce your chances of high blood pressure, claimed physician Dr Ronald Hoffman.

It also boosts arterial blood flow, and may lower both systolic and diastolic blood pressure, he said.

All men should aim for around 300mg of magnesium a day, while women should get 270mg a day, added the NHS.

Hoffman said: “Blood pressure fluctuates ordinarily for short periods each day. But if it stays up, it’s a major risk for heart disease, stroke and kidney disease.

“High blood pressure is all the more insidious because it’s a silent killer, it produces no overt symptoms, at least when it is in the initial moderate stages.

“It’s long been known that magnesium relaxes blood vessels and improves arterial blood flow.

“That makes sense, because it’s a natural calcium channel blocker—similar in action to a category of anti-hypertensive medication.

“In a recent study, magnesium supplementation showed a modest effect on blood pressure, lowering both systolic and diastolic readings by around two points.”

Magnesium is needed by the body to turn the food we eat into energy, and to maintain bone health.

If supplements aren’t your thing, you can add more magnesium to your diet by eating green leafy vegetables, nuts, or brown rice.

But you shouldn’t take more than 400mg of magnesium in a single day, as it could cause diarrhoea.

High blood pressure affects more than 25 per cent of all adults in the UK, said the NHS.

Diagnosing it early is very important, as patients are more likely to develop some deadly complications.

The only way of knowing if you’re at risk of hypertension is to have your blood pressure checked.

But there are some tell-tale signs of the condition to look out for, including severe headaches, persistent nosebleeds, and chest pain.

All UK adults should check their blood pressure at least every five years.

Source: https://www.express.co.uk/life-style/health/1050500/best-supplements-high-blood-pressure-symptoms-diet-magnesium

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New Tool Alerts Public to Unlawfully Marketed Dietary Supplement Ingredients - The Cardiology Advisor

Home » Topics » Practice Management

In an effort to better alert the public of unlawful ingredients in dietary supplements, the Food and Drug Administration (FDA) has created the Dietary Supplement Ingredient Advisory List, a new reference tool for consumers and manufacturers.

Available on the FDA website, the list includes ingredients that may not lawfully be included in dietary supplements. Consumers may wish to avoid supplements that include these ingredients as they may not fit the definition of a dietary ingredient or may require pre-market notification that was not submitted; inclusion in this list does not necessarily mean the ingredient poses a safety concern.

“It is important to note that the List is not exhaustive; it will always be a work in progress,” said Frank Yiannas, the FDA’s Deputy Commissioner for Food Policy and Response. “We expect the List will evolve as new ingredients are identified and others are removed.” In addition, the FDA will continue to communicate with the public regarding any safety concerns identified with new dietary supplement ingredients.

In a press statement, Yiannas also noted that the agency recently sent out warning letters to 8 companies that were marketing dietary supplements containing DMHA and 3 companies marketing supplements with phenibut; neither one of these currently meets the FDA’s definition of a lawful dietary ingredient. “We take these violations very seriously and stand ready to take enforcement action without further notice if the companies do not immediately cease distribution of the products,” said Yiannas. In February 2019, the FDA went after 17 companies selling unapproved and/or misbranded products (most sold as dietary supplements) claiming to prevent, treat, or cure Alzheimer disease and other serious disease and health conditions.

Consumers who wish to receive alerts related to updates to the Dietary Supplement Ingredient Advisory List can sign up here.

For more information visit FDA.gov.

This article originally appeared on MPR

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Source: https://www.thecardiologyadvisor.com/home/topics/practice-management/new-tool-helps-alert-the-public-to-unlawfully-marketed-dietary-supplement-ingredients/

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Newly identified bacteria-killing protein needs vitamin A to work - Phys.org

People who have inadequate vitamin A in their diets are more susceptible to skin infection, yet how that vitamin affects skin immunity has been unclear. In a study published today, UT Southwestern researchers shed some light on that mystery by identifying a previously unknown bacteria-killing protein on the epidermis that requires the vitamin to work.

The researchers found that one protein in the resistin-like molecule (RELM) family—RELMα - acts as an antibiotic to rapidly kill bacteria. Both RELMα, which is made by mice, and the corresponding human RELM family protein, called resistin, are stimulated by dietary vitamin A.

"RELMα is the first example of an antimicrobial protein that requires dietary vitamin A for its bacterial killing activity. This finding gives us an important clue about how the skin defends itself against infection, and how skin defense is regulated by the diet," said Dr. Lora Hooper, Chair of Immunology and corresponding author on the study published in Cell Host & Microbe.

Dermatologists use synthetic vitamin A, called retinoid, to treat acne, psoriasis, and other skin conditions, although how those drugs work has long been a mystery.

"The skin is the largest organ of the human body and is tasked with defending us against infection," said Dr. Tamia Harris-Tryon, Assistant Professor of Dermatology and Immunology.

"If the skin immune system breaks down, infection results. Skin infections, from bacteria such as Streptococcus, are among the most common reasons people come to the emergency room," added Dr. Harris-Tryon, a physician-scientist who completed postdoctoral training in the Hooper lab.

Dr. Hooper is well known for her research on the commensal or "good" bacteria that inhabit the gut—where they aid in digestion and infection control.

The team's experiments in human tissue and mice illuminate a previously unappreciated link between diet and innate immunity of the skin, suggesting why vitamin A derivatives are effective treatments for skin disease, said Dr. Hooper, a Howard Hughes Medical Institute Investigator who is also a UTSW Professor of Immunology and Microbiology with an additional appointment in the Center for the Genetics of Host Defense. Dr. Hooper holds the Jonathan W. Uhr, M.D. Distinguished Chair in Immunology and is a Nancy Cain and Jeffrey A. Marcus Scholar in Medical Research, in Honor of Dr. Bill S. Vowell.

In addition to identifying RELMα's unique feature—its requirement for dietary vitamin A to kill bacteria—the team showed that mice fed a diet deficient in vitamin A made no RELMα. The researchers also found that mice missing RELMα were more susceptible to infection and had different bacterial species on their skin compared with typical mice.

Dr. Harris-Tryon added, "Considering how often retinoids are used in dermatology, the implications of our findings are potentially vast. The skin is an important interface between us and the environment and must defend us against infection and inflammation. We are just beginning to understand how bacteria and the microbiome (the term for the population of bacteria living with us) impact skin diseases such as psoriasis and acne. Our work helps to define the molecules that the skin uses to create a healthy relationship between the microbiome and us, the hosts."

To study how the microbiome impacts immunity, the researchers used Dr. Hooper's colony of germ-free mice—mice raised from birth without exposure to germs—and identified genes that are turned on when such mice are exposed to bacteria.

"When the skin encounters bacteria, cells respond by making molecules that help defend the skin against infection," she explained, adding that scientists at the National Institutes of Health (NIH) collaborated on the study.

The researchers included some caveats.

"This study gives us a better understanding of how diet impacts the ability of the skin to defend itself against bacterial infection—but more research will be needed to determine how these findings will impact patients with inflammatory skin diseases such as acne and psoriasis," said Dr. Harris-Tryon, who earned her M.D.-Ph.D. at Johns Hopkins University.

More information: Tamia A. Harris et al, Resistin-like Molecule α Provides Vitamin-A-Dependent Antimicrobial Protection in the Skin, Cell Host & Microbe (2019). DOI: 10.1016/j.chom.2019.04.004

Citation: Newly identified bacteria-killing protein needs vitamin A to work (2019, May 14) retrieved 14 May 2019 from https://phys.org/news/2019-05-newly-bacteria-killing-protein-vitamin.html

This document is subject to copyright. Apart from any fair dealing for the purpose of private study or research, no part may be reproduced without the written permission. The content is provided for information purposes only.

Source: https://phys.org/news/2019-05-newly-bacteria-killing-protein-vitamin.html

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Insights into Editorial: Blue revolution that will be

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Insights into Editorial: Blue revolution that will be

Context:

Creating a separate department for fisheries in the Union government is a significant step.

Fisheries are the primary source of livelihood for several communities. A concentrated effort by an independent department could help the government achieve its objective of doubling farmer’s income, provided its policies address the challenge of sustainability.

The fisheries and aquaculture production contribute around 1% to India’s Gross Domestic Product (GDP) and over 5% to the agricultural GDP.

 According to Food and Agriculture Organization (FAO) report “The State of World Fisheries and Aquaculture 2018” apparent per capita fish consumption in India [average (2013-15)] lies between a range of 5 to 10 Kg.

India in Fish Production:

India is the world’s second-largest fish producer with exports worth more than Rs 47,000 crore.

Fisheries are the country’s single-largest agriculture export, with a growth rate of 6 to 10 per cent in the past five years.

Its significance is underscored by the fact that the growth rate of the farm sector in the same period is around 2.5 per cent.

India’s long coastline has the potential of becoming the strength of the economy, particularly through exploitation of the Blue Economy, to ensure better standards and quality of life for a large number of people living in the coastal areas.

Our efforts in the Sagarmala programme will be scaled up and we will develop other inland waterways faster.

The Blue Revolution mission aims at doubling the income of farmers and in the last four & half years, Rs. 1915.33 crore has been released for the implementation of Blue Revolution Schemes.

Fish Consumption must not lead to Exploitation which affects Sustainability:

However, like in rest of the world, India’s fisheries sector faces the challenge of sustainability.

The Food and Agriculture Organisation’s State of World Fisheries and Aquaculture reports note that nearly 90 per cent of the global marine fish stocks have either been fully-exploited, or over-fished or depleted to an extent that recovery may not be biologically possible.

In order to meet the ever-increasing demand for animal protein, global fish production should touch 196 million tonnes by 2025 and it currently stands at 171 million tonnes.

Taking into account the current depletion rate of marine fish stocks, that seems next to impossible.

But India has the potential to bridge this gap provided it concentrates on aquaculture fish farming.

Harnessing these resources sustainably will bring immense benefits:

The new National Policy on Marine Fisheries, therefore, talks of introducing deep-sea fishing vessels and assisting fishing communities to convert their vessels and gears for the waters beyond.

We, however, need to be cautious of falling prey to the temptation of introducing large-scale industrial fishing.

We must factor in the sustainability challenges and acknowledge that fishing is a primary livelihood activity for a large number of communities and individuals.

The policies framed by the new department should aim at enhancing productivity, better returns and increased incomes.

The policy envisages intensive fish farming through increased stocking of seed, better feed quality and diversification of species.

Innovative practices such as re-circulatory aquaculture system aim to realise the goal of more crop per drop.

Productivity of brackish water coastal aquaculture has touched 10 to 12 metric tonnes per hectare a sharp increase from the previous two to four tonnes per hectare.

However, the performance of this sector in India is impressive when one compares it with the average growth of the fisheries sector all over the world.

The Blue Revolution scheme launched a few years ago seeks to make fishery and aquaculture a viable and rewarding vocation.

The scheme adopted a two-pronged approach:

Sustainable capture fishery to harness marine and inland water resources

Expanding the horizon of fish farming through increased coverage, enhanced productivity, species diversification and better market returns.

  Conclusion:

India has a comparative advantage in the sustainable usage of Fisheries. It has a marine fisher population of 3.5 million; 10.5 million people are engaged in inland fishery and fish farming.

The new department will give undivided attention to creating and strengthening infrastructure facilities in marine and inland fisheries and give a boost to aquaculture and post-harvest activities.

The country should be producing more than 15 million tonnes fish by the end of 2019. It should be on its way to become a hub for sustainable fish production.

The expansion of aquaculture would increase this demand exponentially. Future policies must prioritise seed production in order to attain self-sufficiency in the sector.

Our coastline and our ocean waters powering India’s development and growth is the New Dimension of our Vision.

An integrated approach towards agro and food processing, preservation, packaging and maintenance of the cold chain will be our focus of attention.

Source: https://www.insightsonindia.com/2019/03/05/insights-into-editorial-blue-revolution-that-will-be/

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Eating Keto on the Go

Hey Everyone,

As you know—or, as I hope is pretty obvious—something I try to use my blog for is helping people see how simple low carb and ketogenic diets can be. When we stick with basic principles and get out of our own way, these ways of eating are very straightforward and uncomplicated. There’s not a whole lot of weighing, measuring, tracking, and rules involved. Yes, you can fall down all those rabbit holes and make yourself as fully neurotic as your heart desires, but for those of us who have bigger concerns in our lives than how many grams of omega-6 fat a chicken leg contains, the beauty of low carb and keto is their simplicity.

Awhile back, I offered some suggestions for dining out while adhering to a reduced carb way of eating. Today, let’s take that a step further and talk about how to stay keto while you’re on the road or on the go. What if you’re in the car for a few hours, or maybe even just a short trip, and the hunger monster attacks?

One approach is to think of it as an opportunity to skip a meal or two. I don’t consider skipping meals to be “fasting,” but if thinking of it as intermittent fasting makes you feel like you have special superpowers, then go right ahead. Going longer between meals is a nice way to keep insulin low and “eat” your own stored body fat more than you might if you immediately chowed down on something as soon as a few mild hunger pangs hit.

However, if you’re having a “hangry” moment—and let’s face it, folks, sometimes these still happen even when you’re a “fat burning beast” and are fat- or keto-adapted—then maybe you’re better off pulling into the nearest gas station or convenience store and foraging for some low-carb provisions. (What, you don’t feel hangry on keto? Like, ever? Okay, maybe it’s just me.) 

Here are my suggestions for low carb and keto-friendly foods you can grab in a hurry from gas stations and convenience stores. (We’ll get to supermarkets in a bit, since there are more choices there.) These apply to North America…I’m not sure if convenience stores like this exist on other continents, but I’m guessing you have something similar in other parts of the world. I’ll also tack on suggestions for things to keep in your desk or cubicle if you have an office job and have a place nearby to stash non-perishables.

Food purists, avert your eyes. If you can’t imagine letting anything past your lips that isn’t grass-fed, organic, pastured, small-batch, or biodynamic, this post isn’t for you. (In fact, my entire blog probably isn’t for you, but you’re welcome to stick around anyway.) We’re talking about foods to grab in a pinch, when the highest quality and ethically unassailable stuff might not be available. I’m totally okay with that. If you’re not, that’s fine; I still like ya!

Gas Stations or Convenience Stores

Pork rinds (plain might be best, but if you’re not a purist, hot & spicy or salt & vinegar flavors are fine; they typically contain little to no sugar but might be seasoned with MSG, yeast extract, maltodextrin, etc. Even so, the carb count is usually 0g per serving.)

Beef jerky or meat sticks (stick to original or peppered flavors; teriyaki and BBQ are typically higher in sugar)

String cheese; cheese sticks

Salami or pepperoni slices or sticks

Hard boiled eggs

Nuts (avoid honey-roasted and nut mixes that include dried fruit)

Dark chocolate (the higher the cocoa percentage, the lower the sugar content, usually)

Beverages: water, diet sodas, hot or iced tea (unsweetened or diet with artificial sweetener), coffee (hot or iced, unsweetened or diet with artificial sweetener—be careful with pre-made iced coffee; it’s usually sweetened with sugar). Pretty much anything that’s sugar-free. This isn’t rocket science, people! 

Supermarket

If you have time to go up an aisle or two in a supermarket, you’ll have a wider selection to choose from. Here are some great go-tos from a supermarket run on the road:

Pork rinds (with or without sour cream dip or guacamole)

Beef jerky

Sliced pepperoni, salami, or dry sausage sticks

Nuts or nut butter

Pre-cooked bacon (yes, this is a thing!)

Deli meats and/or cheese: roast beef, corned beef, and pastrami are probably the lowest in sugar, but baked or roasted turkey is fine; avoid or go easy on “honey baked” or “brown sugar” ham or turkey. Salami, prosciutto, mortadella, and other cured meats are great.

Pre-made egg salad or tuna salad from the deli (ask about ingredients and sugar content)

Rotisserie chicken

Canned tuna, salmon, sardines, or mackerel – be sure to buy ones with a pop-top unless you have a can opener handy

Hard boiled eggs

Bagged salad greens

Raspberries or strawberries (and maybe a small container of sour cream or plain yogurt for dipping)

Salad bar, olive or antipasto bar – many supermarkets now have salad or antipasto bars stocked with fabulous low-carb fare: olives, cheese, artichoke hearts, bell peppers, marinated mushrooms, sliced or chopped hard boiled egg, turkey, grilled chicken, sunflower seeds, sliced almonds, lettuce, spinach, cucumbers, radishes, etc.  

If you like to live on the edge and are not afraid of eating unwashed produce, you can hit up the produce section and get low-carb vegetables like a cucumber, green bell pepper, radishes, button mushrooms, celery, etc., and just eat them raw. There is zero wrong with this!

Desk Drawer or Cubicle

Lots of flexibility here! You can practically have a supermarket of nonperishables at your fingertips if you have room to store a few things. Keep in mind, however, that if you’re prone to snacking when food is in your immediate vicinity even if you’re not hungry, you might be better off not keeping a keto stash handy. Do what’s right for you.

For those of you who want to have a keto cache at your disposal during the workday, consider the following:

Pork rinds

Beef jerky

Pepperoni or any other cured meats that don’t require refrigeration until opened

Nuts and/or nut butters (careful here if these are trigger foods for you)

Jar of coconut, olive, or avocado oil

Canned tuna, salmon, sardines, mackerel

Dessicated/dried coconut flakes or chips (unsweetened)

Your favorite vinegars (can be combined with the oils to make a vinaigrette for a lunch salad)

Hot sauce (doesn’t need to be refrigerated, since it’s vinegar-based)

Dark chocolate

Depending on your level of “keto purity,” consider keeping Quest bars, Adapt bars, or other low and low-ish carb products on hand.

Pro Tips

If you’re a salesperson, company rep, parent, or someone else who spends a lot of time in the car, consider keeping a supply of the following essentials in your trunk. (Also good to keep at the office.) It does no good to buy some of the foods above to eat on the go if you have no way of eating them without making a mess. Tuck a small box in the trunk and stock it with:

Can opener

Plastic or metal utensils

Napkins or paper towels

Paper plates or bowls (or use plastic containers, wash them at home or in your hotel room, and reuse)

Did I miss anything you consider a staple for when you’re on the go? (Besides, of course, a container of homemade food or leftovers! To be honest, this is really the best way to go if you're a cook. Always make enough to have some left over to spare for another meal or snack. [Tips on that here.])

Disclaimer: Amy Berger, MS, CNS, NTP, is not a physician and Tuit Nutrition, LLC, is not a medical practice. The information contained on this site is not intended to diagnose, treat, cure, or prevent any medical condition and is not to be used as a substitute for the care and guidance of a physician. Links in this post and all others may direct you to amazon.com, where I will receive a small amount of the purchase price of any items you buy through my affiliate links.

Source: http://www.tuitnutrition.com/2018/10/keto-on-the-go.html

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Pneumonia elderly death 12X more likely when vitamin D less than 12 ng – 2011

Vitamin D, Innate Immunity and Outcomes in Community Acquired Pneumonia

1. Leong Leow1, 2. Talia Simpson3, 3. Ray Cursons3, 4. Noel Karalus1, 5. Robert J Hancox1,2,* DOI: 10.1111/j.1440-1843.2011.01924.x © 2011 The Authors. Respirology © 2011 Asian Pacific Society of Respirology, Respirology

Background and objective Vitamin D regulates the production of the antimicrobial peptides cathelicidin and beta defensin-2, which play an important role in the innate immune response to infection. We hypothesised that vitamin D deficiency would be associated with lower levels of these peptides and worse outcomes in patients admitted to hospital with community acquired pneumonia.

Methods Associations between mortality and serum levels of 25-hydroxyvitamin D, cathelicidin, and beta defensin-2 were investigated in a prospective cohort of 112 patients admitted with community acquired pneumonia during winter.

Results Severe 25-hydroxyvitamin D deficiency (<30nmol/L) was common in this population (15%) and was associated with a higher 30-day mortality compared to patients with sufficient 25-hydroxyvitamin D(>50nmol/L) (OR 12.7, 95%CI 2.2-73.3, p = 0.004).

These associations were not explained by differences in age, co-morbidities, or the severity of the acute illness. Neither cathelicidin nor beta defensin-2 levels predicted mortality, although there was a trend towards increased mortality with lower cathelicidin (p = 0.09). Neither cathelicidin nor beta defensin-2 levels correlated with 25-hydroxyvitamin D.

Conclusions 25-hydroxyvitamin D deficiency is associated with increased mortality in patients admitted to hospital with community acquired pneumonia during winter. Contrary to our hypothesis, 25-hydroxyvitamin D levels were not associated with levels of cathelicidin or beta defensin-2.

&nbspDownload the PDF from VitaminDWiki

See also VitaminDWiki

Pneumonia patients 3 X more likely to die if low vitamin D – meta-analysis Sept 2017

Pneumonia 2.6X more likely if low vitamin D – April 2013

Pneumonia acquired in hospital – 3X more likely to die if low vitamin D – June 2015

Ventilator-associated pneumonia death rate cut in half by Vitamin D injection (300,000 IU) – RCT July 2017

Any supplementation with vitamin D reduced chance of pneumonia by 50 percent – Oct 2013

Search VitaminDWiki for community pneumonia 458 items as of July 2018

Pneumonia elderly death 12X more likely when vitamin D less than 12 ng – 2011

Pneumonia is less frequent in people with more than 35 ng of vitamin D – Nov 2013

Vitamin D Pneumonia and COPD - thesis 105 pages 2010 file

All items in Breathing and vitamin D category 320 items

ICU patients with pneumonia stay 7 days longer if low vitamin D - Dec 2011

Pneumonia in seniors was 2.5X more likely if low vitamin D – June 2014

Pneumonia 2.6X more likely if low vitamin D – April 2013

Much higher hospital costs (ICU and pneumonia) if low vitamin D – Dec 2015

Pulmonary disease and vitamin D – Mar 2011

Graph shows a 40% chance of wheezing at age 80 if have less than 10 nanograms of vitamin D

Children and Pneumonia

See also web

Vitamin D Council Pneumonia summary for patients - May 2014

https://en.wikipedia.org/wiki/Pneumonia "Pneumonia affects approximately 450 million people globally (7% of the population) and results in about 4 million deaths per year" "Pneumonia often shortens suffering among those already close to death and has thus been called "the old man's friend"." "Pneumonia is due to infections caused primarily by bacteria or viruses and less commonly by fungi and parasites." "Conditions and risk factors that predispose to pneumonia include smoking, immunodeficiency, alcoholism, chronic obstructive pulmonary disease, asthma, chronic kidney disease, and liver disease." Note by VitaminDWiki - every one of those risk factors is also associated with low vitamin D levels

https://en.wikipedia.org/wiki/Community-acquired_pneumonia much less likely to be due to a superbug

Presidential Candidate H, Clinton diagnosed with Pneumonia Sept 2016

Sunshine, rainfall, humidity and child pneumonia in the tropics: time-series analyses June 2013 "Lack of sunshine was most strongly associated with pneumonia in both lagged regression. . . and case-crossover analysis" "This association is well known in temperate settings but has not been noted previously in the tropics"

Search Google for heliotherapy pneumonia 31,000 items sun therapy for pneumonia, TB, etc. was common before the invention of antibiotics

Be in the Know About Pneumonia Mercola June 2016? "These rates resulted in pneumonia being addressed as the eighth leading cause of death in the U.S., tied with influenza." ". . .it’s one of the two main causes of hospitalization, apart from childbirth."

Source: https://vitamindwiki.com/tiki-index.php?page=Pneumonia+elderly+death+12X+more+likely+when+vitamin+D+less+than+12+ng+–+2011

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Go Get Em Tiger’s Wacky Annual Coffee Bonanza Happens on Thanksgiving Again

Turkey day delight

Go Get Em Tiger is once again doing its annual Thanksgiving coffee bonanza, popping up with a slew of one-off menu items meant to recreate some of the more egregious caffeinated drinks found at other, larger chains. This year’s menu will include a pumpkin spice latte, peppermint mocha, an eggnog latte, and more, with proceeds going to the Downtown Women’s Center. The main party this year will happen at GGET’s Highland Park location on Figueroa, and will also include face painting, a petting zoo, and a DIY snow globe station. Hours run Thursday, November 22 from 8 a.m. to 2 p.m.

A new gig

Chef Kris Morningstar has a new gig. He’ll be running the whole food and beverage operation at the incoming members-only H Club in Hollywood, from the tea room to the restaurant to the rooftop lounge. The place is slated to open in February of 2019.

The awards

Chef Jon Yao of Kato has another new award under his belt, as he’s been named to Forbes’ coveted 30-under-30 list. Yao is also a Food & Wine best new chef for 2018.

Full of Joy

TimeOut loves Joy on York in Highland Park. Vivian Ku’s follow-up restaurant to Pine & Crane gets four stars for its “fiercely hip vibe” and exemplary food.

Never quit

Heads up for those in need: Pacific Dining Car is open all day on Thanksgiving, doing a multi-course meal for all to enjoy.

Keep it easy

Kai Japanese Roots in Downtown has a whole new happy hour to know about, with options like $10 sashimi sampler plates, $4 cauliflower tempura, and $4 glasses of wine.

Get Home safe

Good news, taco lovers: Homestate is safer than ever. The Los Feliz location of the Texas breakfast taco haunt is in the process of getting a wide new crosswalk to keep people from dangerously jaywalking, and that means a wider new outdoor seating area as well.

Eater LA

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Source: https://la.eater.com/2018/11/19/18097893/morning-briefing-restaurant-news-los-angeles-go-get-tiger-coffee-thanksgiving

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Vitamin D deficiency warning: This feeling should NOT be ignored and could be a symptom - Express

Vitamin D is produced by the body in response to skin being exposed to sunlight. It is also occurs naturally in a few foods including some fish, fish liver oils, and egg yolks and in fortified dairy and grain products. The vitamin is essential for strong bones, because it helps the body use calcium from the diet. Traditionally, vitamin D deficiency has been associated with rickets, a disease in which the bone tissue doesn’t properly mineralise, leading to soft bones and skeletal deformities. If you are feeling extremely tired no matter how much sleep you get it could be a symptom of vitamin D deficiency.

Most people feel tired at some point if they aren’t getting enough sleep, or if they’re spending a lot of time at work.

But, your fatigue could be caused by a vitamin D deficiency if you’re still feeling tired despite having plenty of sleep, said medical website Medical News Today.

It’s likely to be caused by the condition if it’s accompanied by muscle weakness and chronic pain, it added. “Vitamin D deficiency occurs when a person either does not consume enough vitamin D or when their body cannot absorb and metabolise the vitamin D they do consume,” it said.

“Many people with a vitamin D deficiency may have no symptoms or may go many years without experiencing symptoms.

“People who experience symptoms of vitamin D deficiency, or who have unexplained illnesses or nutritional deficiencies, should request a test for vitamin D deficiency.

“Some symptoms of a deficit in vitamin D include exhaustion, even with enough sleep.” Exhaustion, or feeling tired all the time, is one of the most common reasons for people to see their GP, added the NHS.

When it comes to how much vitamin D that is needed, it has been recommended that adults and children typically need 10 micrograms of vitamin D per day.

But babies aged one and under only need between 8.5mg and 10mg.

The easiest way to ensure you are topped up with your vitamin D levels, a simple 20 minute walk is all that is needed.

This will ensure you have adequate levels of vitamin D which is needed for virtually every cell in the body.

How much vitamin D is produced from sunlight depends on the time of day, where you lie in the world and the colour of your skin.

During the autumn and winter months, everyone should aim to eat more vitamin D-rich foods such as oily fish, red meat, egg yolks and some fortified drinks.

The NHS said: “Since it’s difficult for people to get enough vitamin D from food alone, everyone should consider taking a daily supplement containing 10 micrograms of vitamin D.”

Source: https://www.express.co.uk/life-style/health/1155507/vitamin-d-deficiency-symptoms-signs-foods-diet-tiredness

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Zebra Stripes Protect Against Biting Flies, Scientists Say

For at least the last century and a half, scientists, including Victorian-era biologist Charles Darwin, have speculated about why zebras have stripes. There are plenty of other animals without stripes, so it was a perplexing challenge.

In recent years, the dialogue has intensified, but a consensus has been reached that the stripes are somehow helping these uniquely beautiful animals (categorized as Equus with horses, donkeys and other equine species, about 60 of which are already extinct1) to avoid biting flies.

There were other hypotheses, however. Possibilities included a camouflage to escape predators, a cooling system of sorts or a social "signature" among their peers, but these have been largely abandoned due to recent research. That zebra stripes are there to keep biting flies at bay better than a solid color "sounds preposterous at first blush," Discover Magazine remarks,2 but research supports it, especially if you look at the science behind the other three possibilities.

Why Other Zebra Stripe Theories Weren't Working

Sometimes proving something works best if researchers approach a puzzle from the opposite direction. In the case of why zebras have stripes, scientists explored each possibility by demonstrating reasons why the other suppositions were unlikely.

For the temperature regulating theory, some researchers theorized that black stripes must absorb solar heat and white stripes reflect it. Others suggested stripes might cause convection currents to flow along a zebra's back to render a cooling system. Scientists said both possibilities were "improbable," but they needed science to rule them out. According to Discover Magazine:

"Careful experiments in which large water barrels were draped in striped or uniform colored pelts, or were painted striped or unstriped, showed no differences in internal water temperatures. Moreover, thermographic measurements of zebra, impala, buffalo and giraffe in the wild show that zebras are no cooler than these other species with whom they live."3

Some scientists maintained that while zebras stand out prominently to human eyes in trees or grasslands (known as savannas in Africa), their stripes may be confusing to lions, spotted hyenas and other predators because their poorer vision makes it difficult to tell how many there are.

Those animals can only see zebras at close range — about the same distance they could hear and smell them. Zebras are the preferred prey of lions,4 which kill more than one may expect. A PLOS One study5 is just one of several to this effect, causing scientists to conclude that stripes must not be that effective as an anti-predator defense.

As for helping zebras interact with members of their own species, each individual does have unique striping patterns, rather like the fingerprints of humans. However, researchers note that horses of similar colors recognize other horses by sight and sound.6 Further, horses with stripe patterns don't perform the ritual of social bonding known as grooming on each other any more than unstriped equid species do. The rare unstriped individual zebras aren't shunned by their peers, and they breed just as successfully.7

Experiments to Verify the Fly Biting Theory

Researchers started paying more attention to the fly-biting protection concept as the main reason for stripes after studies published in the 1980s emerged noting that horseflies and tsetse flies seemed to avoid landing on striped surfaces. Among all the species of equids, when there are stripes, the intensity of the color patterns seemed to correlate most with areas of the world where flies are the most prevalent, namely Africa and Asia. In other words:

"Wild equids indigenous to areas where annoyance from horseflies is prolonged over the year are those most likely to have marked striping patterns. We think that the reason equids need to be striped in Africa is that African biting flies carry diseases such as trypanosomiasis, African horse sickness and equine influenza which can be fatal to equids.

And zebras are particularly susceptible to probing by biting fly mouthparts because of their short cropped coats. Having a fur pattern that helped evade flies and the deadly diseases they carried would be a strong advantage, meaning stripes would be passed on to future generations."8

How do stripes deter flies? Scientist determined this with a series of experiments conducted with horses and zebras at a livery in Somerset, U.K., due to the abundance of horseflies in the summer. Scientists stress that flies don't see as well as humans, and reported that while both animals had a similar number of horsefly "approaches" (probably because of the equines' smell) zebras had far fewer landings. Meanwhile:

"Around horses, flies hover, spiral and turn before touching down again and again. In contrast, around zebras flies either flew right past them or made a single quick landing and flew off again."9

Monitoring Fly Landings on Zebras Versus Horses

Looking closely at camera footage of fly activity, researchers could see that before landing, flies decelerated when approaching brown or black horses, but they didn't decelerate when they approached zebras. Instead, they either flew straight past or literally bounced off.

Next, they placed black, white or zebra-striped coats on the same horses, covering all but their heads and lower legs, as a control for possible behavioral or aromatic attraction. Again, the flies failed to land on the stripes. The horses' heads, however, attracted as many landings (and bites) as ever. One of the best proofs of this theory is that two different companies market striped horse coats, which reportedly "really do work."10

In essence, the optical illusion once ascribed to lions and hyenas is actually true about flies.11 Zebras, it seems, have their own protection, and that understanding "has real implications for the horsewear industry, with the potential to make riding and horse maintenance less painful for horse and rider alike."

Source: https://healthypets.mercola.com/sites/healthypets/archive/2019/04/23/why-do-zebras-have-stripes.aspx

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A Week of Eating with Haile Thomas, the Teen Vegan Sensation and Founder of HAPPY

Meet Haile Thomas, the 18-year-old health activist, vegan food & lifestyle influencer, and the founder/CEO of the nonprofit HAPPY (aka, Healthy Active Positive Purposeful Youth). Michelle Obama has said that “Haile is an example for all of you, what your little powerful voices can do to change the world.”

Read on to see what the teen vegan powerhouse eats in a typical week. 

MONDAY

Starting Monday off on the right foot is always my #1 priority, because we all know how easy it is to fall into the “I miss the weekend!!” trap. In the morning, I’ll usually have some kind of warm drink since it’s typically pretty chilly (I’m talking 30 degrees or lower) during this time of year. I like to alternate between the biggest hug, a mug of super rich and creamy coconut matcha, golden milk, and lemon ginger or peppermint tea.

During my teatime, I really enjoy being away from my phone and doing some gratitude/intention journaling or just gazing out the window indulging in my obsession with clouds! That always starts my day on such a peaceful and positive note, and I can move onto emails or project planning with a clear and ready mind. Mondays are often my day just to catch up and get back into the groove of anything I was working on the week before. I almost never schedule meetings on this day because I want to ensure I can be fully dedicated to getting back into work mode.

Monday lunches are all about replenishing the energy I’ve used up in the morning and continuing the momentum. And because I’m an entrepreneur who works from home, I have the absolute joy of just getting up and heading over to my kitchen to make anything I’d like! Lunchtime also provides a much-needed mental break from any of the work I was focused on, which is so great. My go-to is a quick lively bowl with some greens, roasted veggies, quinoa, and either a tahini- or cashew-based dressing. These kinds of lunches leave me dancing, happy and rejuvenated! I’ll usually photograph what I eat to post on Instagram later in the week.

TUESDAY

Tuesdays are normally the start of meetings, interviews or recipe testing for the week. When I’m really busy and have video shoots, or I’m working on content for some of the awesome brands I get to work with, I try to make my meals ridiculously easy. I start the morning off with some homemade granola (Golden Milk Granola is my fave!), a little bit of oat milk and fresh fruit. It takes me like 5 seconds to put everything together in a bowl and head to my desk to start working for the day.

On busy days like this, I tend to rely on snacks more than anything as I don’t want to interrupt my concentration or schedule too much — sunflower seed pesto with fresh veggies, or avocado toast loaded with mushrooms, pickled onions and some tangy artisan vegan cheese are definitely go-tos.

My mom, sister and I tend to alternate the responsibility of cooking dinner throughout the week. If I’m still working around 4:30/5pm, my mom will start making one of her classics, like Jamaican Escovitch Tofu or Oyster Mushroom Curry with coconut rice. There’s literally nothing better than the sizzle of a skillet and the smell of rich, cultural spices wafting through the air. And when it’s time to eat? Her food is literally the definition of comfort, filling up my belly and spirit. Any day my mom cooks is my favorite day.

WEDNESDAY

When it’s super cold out or snowing and you live in a small town in upstate New York, heading to a yoga class or the gym isn’t really an option. Instead, I love using apps to get some movement in at home. I try to do this at least four times a week, because when I do, I can really feel the difference in my energy and mood! Getting my heart pumping always leaves me feeling physically, but even more so, mentally refreshed.

I have a bit more pep in my step as I start the day. My refuel varies from veggie tofu scrambles with lots of cheesy nutritional yeast to really fun and creative oats. Both are super customizable so it is never really the same experience each time I eat them. For the tofu scramble, I like adding shiitake mushrooms, colorful heirloom cherry tomatoes, onions and parsley, with my one true love, avocado, on top! For my oats, I really go wild with the combos because I believe oatmeal should never be boring…so you can catch pumpkin, sweet potato, almond butter, berries, candied pecans, orange zest, and more in my oatmeal.

Because it’s the middle of the week, I love spicing up my schedule to re-energize.  If I’m not already traveling or working on a cool project, I like to go on cute mini adventures during lunch. Some of my favorite things to do include: visiting a u-pick farm or a new vegan restaurant for inspiration, going for a stroll and taking photos at an art park like Storm King, or heading to open skate at our local rink. It just adds a nice break in the part of my work that can be heavily screen based.

THURSDAY

If you can’t tell by now, diversity within my week is super important to me…or else I’ll go a little crazy! It keeps me inspired and energized. Thursdays start with some reading. I’m doing a 50-book challenge this year and aim to get in an hour or two of reading before I start the day! It’s so peaceful and fun for me to dive into a whole other world or a really interesting topic for a few hours before I dive into mine.

A little later, I start filming some videos for a course I’m working on for my nonprofit, HAPPY. This takes up most of my time during the day because there’s limited daylight, but it’s a lot of fun working on planning and production and then finally putting everything together when I shoot!

Dinner is a lovely, spicy, incredibly flavorful vindaloo using Beyond Meat’s sausage as a protein. With its incredible texture and flavor, this sausage is one of my favorite vegan products to experiment with from time to time.

FRIDAY

Fridays are my day for planning content for the week ahead. I make a list of all the recipes I’d like to share and photos I want to take for my Instagram. Then I double check my fridge and pantry for ingredients and map out what I’ll need to do for lifestyle shots. And because I am currently working on a book (!!!), I majorly prioritize writing at the end of the week and usually split my time pretty evenly between both activities. I like Friday to be just a really chill and reflective day, so I don’t usually schedule any meetings either. As I’m in the zone planning and writing, I love having something hearty to power me through — like roasted purple potato wedges with mashed avocado to dip in!

In the evening, I wind down work a little early and watch a documentary (I’m also doing a 100-documentary challenge this year!) or read some more with the fireplace crackling, some lo-fi music playing softly in the background, and my whole body wrapped like a burrito in the coziest fluffy blanket. This is the best time for hot cocoa and coconut whip!

SATURDAY

Saturday breakfasts are always kind of fancy — and I love it. My family and I go all out, making crepes, pancakes, tofu Benedict, or whatever we’re really craving at the moment. It’s so much fun spending time with each other in the kitchen, laughing, talking about anything, and combining our creative powers to make the best breakfast. We’ll set the table, bust out the apple juice from our local farm, and dig in — all smiles style.

The rest of the day is mainly spent working on the content I planned on Friday, so most of our weekend lunches and dinners end up being Instagram recipes!

Saturday nights are my favorite. This is when I really get to indulge in some self-care. I’ll throw on a face mask, deep condition my hair, take a magnesium soak, and binge watch Nailed It! or Worst Cooks in America. It’s honestly the best.

SUNDAY

Sundays are my day for more R&R but also for preparing for the week ahead. I’ll start the day off by setting intentions and goals for the new week. When Monday comes around, I’m more focused and work with a clearer sense of purpose. Then it’s time to head to the farmers’ market! Whenever I’m in town, I try my best to make it there. Then I can shop locally for everything I need for the next few days or any special recipes I’m developing.

The farmers’ market is always an adventure. Often I’ll find really amazing ingredients, such as Hen of the Woods mushrooms, sea beans or watermelon radishes, that aren’t normally available at my regular grocery store. There’s a lovely Indian food vendor who makes the best chickpea yellow curry with idli, so I always grab a container of their food for lunch before heading back home with my veggies and other fun stuff from the market!

The rest of the day I spend with family. We watch movies, do DIY projects, and have a pretty fun and sometimes pretty intense game night at our house that I always look forward to. It’s these moments that make the weekend so sweet.

Source: https://blog.williams-sonoma.com/a-week-of-eating-with-haile-thomas-the-teen-vegan-sensation-and-founder-of-happy/

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Adult Vitamins Gummies Market Key Players, SWOT Analysis, Dynamics, Drivers, Key Indicators and Forecast to 2025 - Press Release - Digital Journal

QYResearch is a leading market research publisher which pursuits high product quality with the belief that quality is the soul of business and consulting group has accumulated creative design methods on many high-quality markets investigation and research team with rich experience.

This press release was orginally distributed by SBWire

Los Angeles, CA -- (SBWIRE) -- 12/07/2018 -- This report studies the global market size of Adult Vitamins Gummies in key regions like North America, Europe, Asia Pacific, Central & South America and Middle East & Africa, focuses on the consumption of Adult Vitamins Gummies in these regions.

This research report categorizes the global Adult Vitamins Gummies market by players/brands, region, type and application. This report also studies the global market status, competition landscape, market share, growth rate, future trends, market drivers, opportunities and challenges, sales channels, distributors and Porter's Five Forces Analysis.

In 2017, the global Adult Vitamins Gummies market size was million US$ and is forecast to million US in 2025, growing at a CAGR of from 2018. The objectives of this study are to define, segment, and project the size of the Adult Vitamins Gummies market based on company, product type, application and key regions.

Request Sample Report Copy@ https://www.qyresearch.com/sample-form/form/650253/global-adult-vitamins-gummies-market

The various contributors involved in the value chain of Adult Vitamins Gummies include manufacturers, suppliers, distributors, intermediaries, and customers. The key manufacturers in the Adult Vitamins Gummies include

General Nutrition Centers, Inc

AMWAY

Puritan's Pride

Pharmavite

Jamieson

Webber Naturals

Pfizer Inc

Daiichi Sankyo

Eisai Co., Ltd

SALUS-HAUS

DSM

Hainan Yangshengtang

CSPC Pharmaceutical Group

Sanofi China

Market Size Split by Type

Multivitamin

Single Vitamin

Market Size Split by Application

Digestive Support

Immune Support

Buy Full market Report Now, Report delivery time within 24 hours @ https://www.qyresearch.com/settlement/pre/9595000d0459398418ed0059fa88fe9c,0,1,Global%20Adult%20Vitamins%20Gummies%20Market%20Insights%252C%20Forecast%20to%202025

About QYResearch QYResearch always pursuits high product quality with the belief that quality is the soul of business. Through years of effort and supports from huge number of customer supports, QYResearch consulting group has accumulated creative design methods on many high-quality markets investigation and research team with rich experience. Today, QYResearch has become the brand of quality assurance in consulting industry.

For more information on this press release visit: http://www.sbwire.com/press-releases/adult-vitamins-gummies-market-key-players-swot-analysis-dynamics-drivers-key-indicators-and-forecast-to-2025-1099693.htm

Source: http://www.digitaljournal.com/pr/4060055

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Batch Cooking and Meal Prep Tips for a Plant-Based Kitchen

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Many of us today feel constantly stretched thin, moving from one to-do list to the next, balancing work and family life, and often making shortcuts when it comes to our health–especially with our diets. We may have the best intentions to eat whole, plant-based foods at every meal, but when time is short at the end of a long, hectic day, we find ourselves reaching for whatever is quick and easy: junky fast food or store-bought frozen dinners. How can we avoid these common pitfalls? One of the best ways is to prepare healthy ingredients, snacks, and meals in large batches before we need them. To be sure, that preparation takes some planning and a larger investment of time up front, but the result will be time and money saved over the long run.

By prepping key ingredients and recipes ahead of time, you put healthy foods at your fingertips during those busy weekdays. There’s nothing better than reaching in the fridge and grabbing some already cut fruit, a pre-cooked veggie burger, potatoes that can be warmed in a toaster oven, or a homemade bowl of soup that can be reheated in the time it takes to set the table. Salads and power bowls can be put together in minutes if the right ingredients are ready to go. Lunch and dinner come together without having to put that much thought into it. It just makes life so much easier! As an added bonus, your grocery bill will be lower as you only stock up on items you need for your planned meals.

Here are some tips I have found useful:

1. Plan ahead

Before you head to the grocery store, make a menu for the week, then check your pantry and refrigerator to review what ingredients you are running low on. You may want to keep a list of all the ingredients you stock in your kitchen. There are a number of convenient apps that can help you do that. One of my favorites is Anylist. Paprika Recipe Manager is another of my favorite apps to store recipes, make weekly menus, and compile shopping lists.

2. Shop weekly

Weekly shopping ensures that your produce stays fresh, and it minimizes waste. It is also much easier to plan meals for seven days than for an extended period of time. Choose a day of the week to shop and schedule time for menu planning before then. For instance, you may do grocery shopping on Friday and place everything inside the fridge until Sunday when batch cooking and prepping is more convenient.

3. Find a system that works for you

There are many ways to plan your meals. Here are some popular ones:

a. Choose themes for each night – Monday may be Mexican Night, Tuesday Asian Night, Wednesday Italian Night, Thursday Burger Night, Friday Pizza Night, and so on.

b. Cook meals that can be combined with new ingredients – Monday’s chili can be used to top baked potatoes on Wednesday. Tuesday’s crispy lentil “bacon” can be used as a pizza topping on Thursday and as a power bowl ingredient for lunch on Friday. Quinoa can be served with veggies and beans one day, and added to your oatmeal or soup on another day. The possibilities are endless!

4. Our favorite foods to batch cook/prep:

a. Buy a variety of fresh, seasonal fruit every week

Strawberries, apples, pears, blueberries, raspberries, peaches, and grapes are best to wash right before you consume them. You don’t want to wash fruit ahead of time or it may get moldy. One exception would be washing grapes before you freeze them. Frozen grapes are a popular snack in my home!

Watermelons, cantaloupe, honeydew, pineapple, and mango are all great examples of fruits that can be cut up ahead of time and placed in sealed containers.

Freeze some of your ripe bananas! These are key ingredients for smoothies, “ice cream,” pancakes, and more.

b. Create a “Salad Bar” in your fridge

Slice veggies and store them in containers. Carrots, cucumbers, bell peppers, scallions, and celery are great toppings for your salad or power bowls.

Stock up on baby greens that are already pre-washed and ready to go.

c. Make salad dressings – Salads can be simply dressed with a sprinkle of nutritional yeast, italian herbs, and a vinegar of your choice. Alternate making your favorite dressings with new ones for a fun and creative way to dress your veggies. Some of my favorites are non-dairy caesar, ranch, miso ginger, and thousand island.

d. Make a big pot of soup – Soup is an easy meal to prepare as everything goes in one pot. Switch it up and cook a different soup every week.

e. Make a big pot of chili – Chili can be eaten in so many different ways: alone, over grains, on top of potatoes, over homemade baked tortilla chips, in a power bowl, etc.

f. Make a “Burger of the Week” – Double or triple the recipe for your chosen burger of the week. Save some to be eaten that week, and freeze others to be saved for a later time. It is better to freeze them after they’ve been cooked so they don’t fall apart in the freezer.

g. Cook a large batch of grains – Brown rice, quinoa, millet, buckwheat, and wild rice can be used to make soups, casseroles, bowls, and veggie burgers, or they can be enjoyed with beans and veggies. Try cooking different types of whole grains a few times a week, and then freeze them for later use. This way, you always have them available for recipes.

h. Cook a large batch of beans – Dried beans such as pinto, black, chickpeas, or lentils can be quickly cooked in an Instant Pot or pressure cooker. Try cooking a different type of bean a few times a week and then freeze them for later use so you always have them ready for recipes.

i. Bake a bunch of potatoes – Scrub some potatoes and sweet potatoes and put them in the oven at 400°F to bake for about 30-40 minutes or until you can stick a fork in them. You can serve them with steamed veggies, leftover chili, or as a side dish. Or pack them as a snack when you are on the go!

j. Make some breakfast recipes – During the week, you may too busy to stop and make a wholesome breakfast. If you make Sunday brunch, just double or triple the recipes to eat throughout the week. How about thinking outside the box and eating vegetables for breakfast? Popular recipes to batch cook for breakfast are:

5. Where to store my food?

a. Glass containers that are oven safe are the optimal storage containers for the refrigerator and freezer. This way you reheat your meals in the same container in the oven and minimize dish washing. Before closing the container for storage, you may want to cover the food with parchment paper to prevent freezer burn.

b. BPA-free freezer bags work great for freezing lots of different items.These may be washed and reused to minimize waste.

c. Mason jars are convenient to make personal overnight oats and salads, and for storing dressings and sauces.

d. Green bags extend the life of fruits and vegetables in the refrigerator. Make sure your produce is dry to prevent mold, and remove the air from the bag before closing.

6. How long can I store food?

(foodsafety.gov, realsimple.com & USDA)

a. Refrigerator – Cooked food generally stays fresh for about 4 days in the refrigerator.

b. Freezer – This depends on the type of food and your freezer. To avoid the dreaded “freezer burn,” don’t freeze your food longer than 2-3 months, and pack food tightly in containers so that there is minimal air space in the bag or bowl.

c. Special Instructions for Fruits:

Always store fresh fruit separate from other produce since they can absorb odors from other foods and may also release ethylene, a gas which speeds the ripening of vegetables.

Pears, apricots, nectarines, and mangoes may be ripened at room temperature and then stored in the refrigerator.

Food Storage Guidelines

Food Item Refrigerated (Unopened) Refrigerated (Opened) Room Temp (Unopened) Room Temp (Opened) Freezer Apples 3 weeks 1 week Blueberries 1 week 1 day 1 year Broccoli & Cauliflower 1 week Citrus Fruits 2 weeks Cooked Beans 5 days 3 days 8 months Cooked Rice 6 days 4 days 6 months Dark Leafy Greens 5-7 days 8 months Garlic 2 months Grapes 5 days Herbs 3 days Lemons & Limes 3 weeks Lettuce 5 days Melons Mushrooms 1 week Onions 2 months 6 months Plums 5 days Potatoes 3 weeks Quinoa 1 week 4-6 days Strawberries 3 days 1 year Tomatoes 3 days Winter Squash 1 week 3 months

***The shelf life of all produce also depends upon the variety, how ripe they were when picked, and how they were stored after picking and prior to distribution to the retail store or market.

Source: Boyer, Renee, and Julie McKinney. “Food Storage Guidelines for Consumers.” Virginia Cooperative Extension (2009): n. pag. Web. 7 Dec 2009.

Copyright 2018 Center for Nutrition Studies. All rights reserved.

Source: https://nutritionstudies.org/batch-cooking-and-meal-prep-tips-for-a-plant-based-kitchen/

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On Orbits

Hey all,

I usually try to keep all of my ‘lives’ seperate and not cross-post, but I’m going to break the rules for today.   Below is the video for my latest piano release, “Orbit: A Love Story.”

We spend our lives orbiting around each other.   Some days, our gravity is huge and everyone wants to be around… Other days, friends rush away at escape velocity and are gone before we know it… Perhaps, if you are very lucky, you fall into a stable orbit with another and it can only be love…

Love is universal and attraction often fate and gravity.

Think about the piano differently. Better in headphones!

Image Credits: Hubble Space Telescope / NASA / The GigaGalaxy Zoom Project / etc.

Animations created in Celestia

Music available on iTunes/Amazon/ CDBaby /etc.

You have always been here. Bonus points for naming the planet at the end!

Also, check out the “Love & Gravity” Sweepstakes Facebook Page and enter for a chance to win some limited edition NASA art prints!

Thanks for all the support and positive feedback!! 🙂

Robert Peckyno

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Source: https://volcanoworld.wordpress.com/2013/03/02/on-orbits/

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Army Veteran and Military Spouse Uses And Teaches Nutrition to Manage Stress and Health - Oregon Business

American College of Healthcare Sciences (ACHS) graduate, Army veteran and spouse, Pam Chavez, discovered how her food choices played a vital role in her physical and mental health when she began drinking one green smoothie daily. Her journey toward eating nutritional food led her to not only feeling better but after suffering several miscarriages resulted in giving birth to three healthy sons.

When the family was stationed in Korea, Chavez completed ACHS’s Certificate in Nutrition Consulting course and learned the science behind the anecdotal success she experienced. “I love it that ACHS is a military friendly institution, ACHS makes it easy for U.S. Armed Forces service members, military spouses, and veterans to maximize their education benefits and invest in their future with career training in holistic health. Because of ACHS I discover my passion,” says Chavez.

Chavez says, “Unlike other distance learning platforms I researched, ACHS’s course included a requirement to create a business plan. Once I completed the business course, I knew I could use it to start my own business.”

While in Korea, Chavez visited the large, local food markets where she found flavorful, fresh wonderful produce. She learned to communicate with the vendors and experimented with the various items of produce that she was discovering. She worked with the local people to make kimchi, a staple food for Korean families used to promote wellness.

“I began experimenting with the food I found, challenged myself to figure out how to prepare it, and began taking other military wives to the market so they can learn how to purchase fresh food. I then provided recipes and ideas about how to prepare it. That was the beginning of my passion and my business.”

As a medic in the military, Army wife and mother, she knows first-hand how stress affects the body and describes stress as "fast food on the body. What she learned at ACHS about proper nutrition and supporting herself holistically opened the door to a new world.

Chavez and her family are currently stationed at Fort Riley, Kansas. She continues to teach and support her community with a special focus on supporting military spouses. “I believe that I can best help alleviate stress and promote the health of our military members and their families by providing education about nutrition that supports them both emotionally and physically”

For more information about ACHS and/or coordinate an interview, please contact Judy Starr at the American College of Healthcare Sciences. [phone] Email:This email address is being protected from spambots. You need JavaScript enabled to view it.

You may also contact Pam Chavez directly at, This email address is being protected from spambots. You need JavaScript enabled to view it.

About American College of Healthcare Sciences - Founded in 1978, ACHS.edu is a Portland, Ore.-based, accredited college offering online, on-campus, and study abroad integrative health education. With undergraduate and graduate degrees, diplomas,  certificates, and continuing education units in integrative health, ACHS makes holistic health and wellness education accessible to a diverse community, including healthcare professionals, military students, stay-at-home parents, and lifelong learners. Specializations include aromatherapy, herbal medicine, holistic nutrition, and wellness. ACHS is a Certified B Corporation® and was named two of 100 Best Green Workplaces in Oregon 2017 by Oregon Business magazine. ACHS is also accredited by the Distance Education Accrediting Commission (DEAC), which is recognized by the U.S. Department of Education and by the Council for Higher Education Accreditation (CHEA). In response to our commitment to service members, veterans and military spouses ACHS has been designated as one of the top 16% of military-friendly institutions in the U.S. for nine years in a row. For more information: https://achs.edu/our-military-students Visit achs.edu

Source: https://www.oregonbusiness.com/article/item/18565-army-veteran-and-military-spouse-uses-and-teaches-nutrition-to-manage-stress-and-health