Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken

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Ingredients

• 1 lb grilled chicken breasts, sliced into strips*
• 1 lb dry linguine, fettucine or spaghetti
• Salt and freshly ground black pepper
• 1 cup reserved pasta water
• 6 oz fresh baby spinach, steamed just until beginning to wilt
• 2 Tbsp extra virgin olive oil
• 1 ½ tsp lemon zest
• 2 Tbsp lemon juice
• 1 ½ cups part skim ricotta
• ½ cup finely shredded parmesan, plus more for serving

Yield: About 5 – 6 servings

Directions

Cook pasta in salted water according to directions listed on package, reserve 1 cup pasta water before draining pasta.

Drain water (reserve 1 cup) and return pasta to pot. Set pot over medium-low heat and add olive oil, lemon zest, lemon juice, ricotta, ½ cup hot reserved pasta water and parmesan and toss to evenly coat. Add in more pasta water as desired to thin and season with salt and pepper to taste, cook and toss, about 2 minutes, until ricotta is heated through. Toss in spinach and grilled chicken. Serve warm topped with more parmesan if desired.

*I recommend brushing the chicken lightly with olive oil and season both sides salt, pepper and garlic powder before grilling.

Source: Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken – Cooking Classy

Image Credit: Lemon Ricotta Parmesan Pasta with Spinach and Grilled Chicken

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Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing

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Ingredients

Dressing

• ¼ cup olive oil
• ¼ cup canola oil
• 1 tsp lime zest
• 3 ½ Tbsp fresh lime juice
• 2 ½ Tbsp honey
• 1 tsp dijon mustard
• ¼ tsp salt
• 2 tsp poppy seeds

Salad

• 2 cups cooked quinoa (about 2/3 cup dry)
• 1 cup sliced almonds, toasted
• 9 oz baby kale or baby spinach
• 1 ½ cups fresh blueberries
• 1 ½ cups fresh raspberries
• 2 medium avocados, peeled, cored and diced
• 5 oz feta cheese, crumbled

Yield: About 5 – 6 servings

Directions

In a blender or mason jar combine all dressing ingredients except poppy seeds. Blend until well combined (or cover and shake if using a mason jar). Pour into a container and stir in poppy seeds. Store in refrigerator.

For the salad toss all ingredients together in a large salad bowl. Pour dressing over top and toss. Serve immediately after adding dressing.

Source: Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing – Cooking Classy

Image Credit: Berry Avocado Quinoa and Kale Salad with Honey-Lime Poppy Seed Dressing

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Metabolic Circuit Training: Workout Routine and Its Benefits

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Metabolic circuit training aims to boost your body’s metabolism through progressing quickly from one set of exercise to another in order to burn more unwanted fats. That said, it’s a really good way to torch calories really fast.

Aside from helping you lose weight, metabolic circuit training also helps tone your muscles, build strength and endurance, boost your cardiovascular health, among others. More of its details is discussed on LA Muscle:

3 Benefits Of Metabolic Training

Metabolic training is an intense form of exercise, which requires the individual to complete variations of compound exercises, simultaneously with minimal rest between sets. This kind of training will typically be done in a circuit using exercises which target various muscle groups. A typical metabolic training routine may look something like this – Read more…

And that’s exactly why metabolic circuit training is a good workout routine to try if you are really itching to see the results on your body really fast. But don’t push yourself too hard, though!

So if you’re ready to start with metabolic circuit training, training director Sean Hyson shares the basic things you need to know about this workout on Men’s Fitness:

METABOLIC CIRCUIT TRAINING

Think of a metabolic circuit as interval training mixed with resistance training. That means you get the fat-burning and heart-busting benefits of intense cardio along with the muscle-building properties of a weight workout. It’s no wonder then that metabolic circuits have been a favorite of sports coaches for years and are now migrating into the workouts of general fitness seekers. Read on and Marc Megna, fitness model, former NFL linebacker, and strength coach, will show you how to set up a metabolic circuit to torch your belly fat and raise your game. Read more…

And finally, here’s a workout routine you can try, which spans for 3 days with 12 exercises, on Muscle and Fitness:

METABOLIC CIRCUIT TRAINING WORKOUT ROUTINE

The excess fat on your body is a lot like a nut attached to a rusted-out bolt. You want to twist it off. You need to twist it off. Chances are, you’ve tried everything you can think of to unscrew it, but nothing ever seems to work. It’s stuck—and so are you.

When this happens, any machine or auto repair shop worth its salt has just the last-resort solution on hand to get things moving: a blowtorch. When you blowtorch a rusted nut-and-bolt arrangement, the intense heat breaks the bond created by the rust, and it melts things down to a point where the nut can easily be removed. Read more…

Though it’s a tough workout, metabolic circuit training is a great way to spice up your boring workout routines. Plus, it can possibly give you more chance to burn a lot of calories and fats faster than running, weight training and more!

Note, though, that metabolic circuit training can literally leave you feeling breathless after, so you may want to consult with your doctor first especially if you have heart problems.

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Badass Hamstrings Workout

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Strong hamstrings are the bomb – they help you run faster, jump higher, and improve your overall athletic performance. They also promote good posture as they help align your spine properly, and stabilize your hips. Most importantly, they help reduce the risk of leg injuries.

Your risk of leg injuries is very high if you have strong knees and quads but have weak hamstrings, so a good hamstrings workout is essential for an improvement in your overall agility, speed, balance and power. Athlete Mehmet Edip suggests these sets of exercises on Muscle and Fitness:

5 BUTT-KICKING MOVES FOR A BETTER LEG DAY

Hamstrings may not be a glory muscle, and with it being out of sight it can sometimes be out of mind. They are crucial as they help stabilize the knee joint and weak hamstrings can in fact lead to many strains and anterior cruciate ligament (acl) injuries.

And when it comes to hamstring day the guys that do hit this muscle tend to think the only way to train the hamstrings is by virtue of deadlifts but oh contrare as this is not the case. In order to jazz up your hamstring routine and build upon your size and strength try incorporating these moves into your next leg workout: Read more…

According to Fitness RX Women, girls have weaker hamstrings. That said, girls need to target this area more. More information is discussed on this article:

Top 7 Exercises for Hamstring Strength

Women are more quadriceps dominant than men, and therefore tend to have weaker hamstrings. And having weaker hamstrings makes females more prone to knee injury. So, by emphasizing the top seven hamstring exercises provided in this article, you won’t just build sexier, better looking legs – you will also build a stronger, more well-balanced lower body that may be less prone to knee injury. Read more…

Lastly, if you want to maximize your gains in minimum time, it is very possible by following these tips on T-Nation:

4 Tips to Maximize the Glute-Ham Raise

The hamstrings are the most undervalued and underdeveloped muscles in the body.

Whether you’re a weekend warrior or a competitive athlete, your ability to perform explosively and avoid injury will primarily be dictated by how powerful, strong, and well-conditioned your hamstrings are. Read more…

Have your own hamstrings workout – it will also help you develop your other leg muscles. Just imagine being able to run for miles faster, even less fatigue!

Note, though, that hamstrings can possibly get tight and short, so you need to stretch before and after your workouts in order to balance your flexibility in that area.

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Nutrition Mistakes that can Wreck Your Physique

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When you finally decide to start eating healthy to have a chiseled body, it’s just hard to know where to start. There are tons of articles and magazines telling you this and that, and you just don’t know what to do. What really is the truth?

Well, for a disclaimer, we’ll tell you the general rule: it’s all about moderation.

Not having enough is bad, but so as having more than what’s enough. So the best thing is to consume it in moderation.

Let’s start with this article where fitness enthusiast Karan Nijhawan compiled the four biggest nutrition mistakes that can wreck your physique, on Huffington Post:

4 Big Nutrition Mistakes You Make

We all make mistakes — let’s just get that out there. With so much information on the Internet it can be easy to get lost, especially when you hear conflicting messages. Let me share with you four big nutrition mistakes that I made when I first started out so that you don’t follow in my footsteps. Read more…

See, carbs are important! They provide your body with the energy it needs to perform your day-to-day tasks. Also, supplements are okay, unless you’re relying on them alone. It’s still better to get what your body needs from natural foods.

Moreover, here are the day-to-day diet traps you’re probably falling for, and what to do about them, as listed by registered dietitian Matthew G. Kadey on Men’s Fitness:

9 DIET TRAPS YOU MUST AVOID

Just like training, healthy eating is much more than just knowing the basics. Sure, you probably realize by now that downing a plate of deep-fried onion rings isn’t exactly conducive to maintaining a rock-solid midsection. But what about all those lesser-known acts of food sabotage that could be creeping into your everyday eating habits? Some, like eating too fast, could seem rather benign at first, but in fact can be a big reason your physique is more doughy than chiseled. Read on for nine surprising—yet all-too-common—diet traps. Read more…

And lastly, Cooking Light shares more specific mistakes to avoid:

The Most Common Nutrition Mistakes

Best-selling author Michael Pollan became famous telling us that to eat healthy is to eat simply—just like our grandmothers did. Problem is, Grandma didn’t live in the Information Age, the age of the 25,000-product supermarket, Dietary Guidelines, and all those superfood health claims. It should be simple. But it really isn’t—not with this much daily nutrition noise to contend with. Read more…

Now that you’ve learned these nutrition mistakes that can wreck your physique, it’s up to you whether or not you’re going to stop doing or at least try avoiding them.

And remember, it’s more than the looks. You have to consume the right foods in order to boost your immune system, and keep your body away from diseases. It makes perfect sense, because what will you do with a perfect, hourglass body, if you’re suffering from diseases, allergies, disorders whatsoever?

Again, make your diet a lifestyle, not just a phase in your life!

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DIY Gingerbread Tree Ornaments

Make Christmas tree ornaments out of gingerbread cookies – so fun to make with the kids!

This weekend we bought our Christmas tree and I thought now that Madison is getting a little older (she’s 5) it would be fun to spend Sunday making homemade ornaments. We blasted Christmas music in the background, had lots of fun and the whole house smelled like gingerbread.

This is such a fun project to make with the family, all you need is some cookie cutters (I chose stars, Madison used all different shapes), some twine and I used the tip of the piping bag to cut the holes in the dough. My older daughter Karina even wanted to help so it became a family affair, with lots of laughs, and a great way to get everyone off their iPads and computers. My girlfriend is a Girl Scout leader and plans on doing this with her girls.

I used my basic gingerbread cookie recipe which you can find here, which made about 60 stars. The amount will vary depending on the size of your cookie cutters. 

Madison hugged me so hard when we were all done and said it was the Best. Day. Ever! A Sunday well spent, making memories that will last forever. Here’s the basic steps, have fun!

Click Here To See The Full Recipe…

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The Amazing Story of Amanda Young

As a fitness instructor, you have to be the personification of motivation. You have to put on a smile, get everyone excited and get people moving. Even when you’ve had a terrible, no good, very bad day. (Like, even when your college boyfriend breaks up with you and you’re devastated … ask me how I know.) But while emotional pain totally sucks, I cannot fathom coaching or teaching an exercise class while being in unrelenting pain day after day. But that’s exactly what Amanda Young has done. Amanda — fitness expert with AcaciaTV and social worker — has Trigeminal Neuralgia (TN), which has also been called the …

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How to Give a Fitness Gift and Not Look Like an A-hole

We are people who love receiving fitness gifts for the holidays. Gym membership? Protein powder? Fitness activity tracker? Funny fitness shirts? Sign. Us. Up. And we also love gifting all things workout-related. But we know that doing so can be a bit, well, dicey. After all, you don’t want to be the jerk who gives something fitness-y and then makes the person feel like you’re saying that they need to do something that they’re not doing already … like go to the gym, or eat healthier or be funnier. Because, we can all agree that giving fitness gifts is about giving awesomeness …

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A Traditional Untraditional Turkey Trot

I have never done an official “turkey trot” race. Isn’t that funny? You would think that in all my years of FBG-dom and working with Brooks Running (remember: we’re a blog ambassador for them!) that I would have done at least one turkey trot by now. But, nope, never in the traditional start-line, finish-line sense. That said, I have trotted for my turkey. Many times. And in my family’s own way. In fact, it’s kind of become our untraditional tradition to hit the park or streets for a quick jog the morning before the feast begins! And this year was …

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Skinnytaste Dinner Plan (Week 8)

Hope everyone had a great Thanksgiving! I enjoyed mine with family at my Moms house and have been enjoying the warm November weather we’re having.

This is week eight (8) of sharing my weekly dinner plans since launching The Skinnytaste Meal Planner. I’ve had such positive feedback from all of you that I will be doing this every Sunday.
I got an early Christmas present (an Instant Pot) which I am excited to start using, first thing I plan on making is Pressure Cooker Pozole which I added to my meal plan for next week. If you have an Instant Pot I would love to hear what you make in yours!

I also started doing a running streak which I do every year after Thanksgiving. Today is day 2 of my #runningstreak. I am committing myself to run at least 2 miles every day until 2016. Who’s with me?

And lastly, since this is the time of year when many of us pack on a few unwanted pounds, I wanted to let you know that Skinnytaste dietitian (and my close friend) Heather K. Jones will be releasing a free weight loss class on January 1st. Heather is dedicated to helping people succeed and she will help you transform your mindset about dieting to achieve weight loss freedom … no guilt, shame or self-hate required. Her loving approach is a game-changer in the world of weight loss. Go here to sign up for her free weight loss class, that way, once the holiday celebrations have ended, you can resolve to start the new year off right!

More about the dinner plan…

Breakfast is usually eggs and fruit, smoothies or avocado toast. I try to do my food shopping on Sundays, but you can do what works best for you. Leftovers are often eaten the next day if the meal is large or packed up for everyone’s lunch. If you would like to see some of the previous weeks, here they are:

Dinner Plan Week 1
Dinner Plan Week 2
Dinner Plan Week 3
Dinner Plan Week 4
Dinner Plan Week 5
Dinner Plan Week 6    
Dinner Plan Week 7


Skinnytaste Dinner Plan (Week 8)

Monday:  Pasta Fagiole

Tuesday: Leftovers

Wednesday: Crock Pot Sesame Honey Chicken

Thursday: Pressure Cooker Pozole (Pork and Hominy Stew)

Friday: Homemade Pizza Night with Quick Marinara Sauce

Saturday: Date Night

Sunday: Chicken Cordon Bleu with a house salad

Click Here To See The Full Recipe…

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The Best Chicken Parmesan

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Ingredients

Marinara Sauce

• 2 Tbsp extra virgin olive oil
• ¼ cup finely chopped yellow onion
• 2 garlic cloves, minced
• salt and freshly ground black pepper
• 1 tsp dried parsley
• ¼ tsp dried oregano
• 1 pinch red pepper flakes
• 1 (28 oz) can crushed Roma tomatoes (I prefer Contadina)
• ¼ tsp granulated sugar
• 1 bay leaf
• 2 Tbsp chopped fresh basil

Chicken

• 2 (8 oz) boneless, skinless chicken breasts, trimmed, halved horizontally*, and pounded to ½-inch thick
• salt
• 2 oz whole-milk mozzarella cheese, shredded (½ cup)
• 2 oz provolone cheese, shredded (½ cup) (I just bought a very thick slice from the deli counter, then grated it)
• 1 large egg
• 1 Tbsp all-purpose flour
• 1 ½ oz Parmesan cheese, grated (½ cup)
• ½ cup Panko bread crumbs
• ½ tsp garlic powder
• ¼ tsp dried oregano
• ¼ tsp freshly ground black pepper
• 2 ½ Tbsp vegetable oil
• 2 ½ Tbsp extra virgin olive oil
• ¼ cup torn fresh basil

Directions

For the sauce:

Heat 2 Tbsp olive oil in a medium saucepan over medium-high heat. Once hot add in onions and saute for 1 ½ minutes then add garlic, ¼ tsp salt, parsley, oregano and red pepper flakes and saute 30 seconds longer. Stir in crushed tomatoes, sugar, bay leaf and 2 Tbsp fresh basil, then add additional salt if desired and season with pepper to taste. Bring mixture to a simmer then reduce heat to medium-low and allow to simmer 20 minutes, stirring occasionally, until thickened. Remove from heat and cover saucepan with lid.

For the chicken:

While sauce is simmering, sprinkle each side of the chicken cutlet lightly with salt (about 1/16 tsp per each side), let stand at room temperature 20 minutes. Combine Mozzarella and Provolone cheese in a bowl, set aside. Adjust oven rack 4-inches from broiler element and preheat broiler.

In a shallow dish, whisk together flour and egg until smooth. In a separate shallow dish, toss together Parmesan cheese, Panko bread crumbs, garlic powder, oregano and ¼ tsp pepper. Pat chicken dry with paper towels. Working with 1 chicken cutlet at a time, dredge chicken in egg mixture coating both sides and allowing excess to run off, then immediately transfer to Parmesan mixture and coat both sides with mixture, while pressing gently to allow crumbs to adhere. Transfer chicken to a plate and repeat process with remaining chicken cutlets. Pour 2 ½ Tbsp olive oil and vegetable oil into a 10-inch non-stick skillet and heat over medium-high heat. Once oil is hot, add 2 coated chicken cutlets and fry without moving them until bottom is crispy and golden brown, about 1 ½ – 2 minutes, then using metal tongs rotate to opposite side and cook until golden brown, about 1 ½ – 2 minutes longer. Transfer fried chicken to a large plate lined with paper towels to drain. Repeat process with remaining 2 pieces of chicken.

Place cutlets on rimmed baking sheet and sprinkle Mozzarella cheese mixture evenly over cutlets. Broil in oven until cheese is melted and beginning to brown, about 3 – 4 minutes (keep a close eye on it, make sure internal temp of chicken reaches 165 degrees). Remove from oven and cover each cutlet with 2 Tbsp marinara sauce. Sprinkle tops evenly with remaining ¼ cup fresh basil and serve immediately, adding additional sauce while enjoying, as desired.

*freeze chicken breasts for 15 minutes to help slice easier, then lye breast flat and trim into two pieces through the thickness of the breast.

Source: The Best Chicken Parmesan – Cooking Classy

Image Credit: The Best Chicken Parmesan 

Adapted slightly from Cook’s Illustrated, March and April 2013, Issue #121. Pg. 6

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Winter Fruit Salad with Lemon Poppy Seed Dressing

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Ingredients

Dressing

• ¼ cup olive oil
• ¼ cup vegetable oil
• 3 Tbsp granulated sugar
• 3 Tbsp honey
• 3 Tbsp fresh lemon juice
• 2 tsp poppy seeds

Salad

• 8 mandarine oranges, peeled and segmented
• 4 apples (preferably 2 gala and 2 golden delicious)
• 4 ripe kiwis peeled and diced
• 4 bananas, peeled and diced
• 1 ½ cup pomegranate arils (from about 1 large)

Directions

For the dressing:

In a mixing bowl whisk together olive oil, vegetable oil, granulated sugar, honey and lemon juice until sugar has dissolved. Stir in poppy seeds.

For the fruit salad:

In a salad bowl toss together all of the fruit then pour dressing over top and gently toss to coat. Serve immediately for best results.

Source: Winter Fruit Salad with Lemon Poppy Seed Dressing – Cooking Classy

Image Credit: Winter Fruit Salad with Lemon Poppy Seed Dressing

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The Most Common Culprits Behind Your Binges

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Overeating, as the name implies, is about eating too much. It’s a common problem the majority of us faces, and it’s a major disaster to our diet, especially when you’re in front of a buffet table with lots of guilt foods such as chocolate cake, fries, pizza, alcohol and more. It’s the reason your body goes into a food coma, which is the sleepiness you feel right after you overindulge.

Hunger is one reason why we overeat, especially if it’s the afternoon and you haven’t eaten a thing. Then again, it’s just one. It’s also possible to eat way above your limit when you’re all stressed out, or just plainly bored.

Adam Campbell writes about what Men’s Health nutrition adviser Michael Roussell has to say about the most common culprits behind your binges:

The 6 Sinister Reasons You Overeat

Let’s get the obvious reason you overeat out of the way: Food tastes really good. And some of it tastes really, really good. The truth, though, is that everyone likes food, yet some people struggle to find their stopping point more than others. Read more…

The “what the hell” attitude is a funny thing, because that’s what we often hear (and say). I mean, come on! We think that way sometimes. It’s like, life is short anyway, so why keep yourself from happiness? So, more pizza?

But hey, there will come a time when you will literally think what the hell, when you can’t fit in your favorite jeans anymore.

Furthermore, here are the unnoticeable things that makes you eat a lot, as listed by registered dietitian Cynthia Sass on Health:

4 Sneaky Things That Can Make You Overeat

Overeating is tricky. First, you may not even realize you’re doing it. Second, you may not know why you’re eating too much, because some triggers are downright counterintuitive. Here are four sneaky reasons you may be taking in too many surplus calories, and what you can do to stop it. Read more…

So if overeating is unavoidable at times, what can we do about it? Registered dietitian Heidi Reichenberger Mcindoo shares some tips on Prevention:

6 Ways To Stop Overeating

Humans have an instinctual (even good) fear of hunger. Take the book Into the Wild—when the main character can’t find food, his hunger drives him to a screaming, shake-his-fist-at-the-heavens rage, a stark example of the primal nature of our need for nourishment. Today, most of us know where our next meal is coming from, yet our reaction to hunger has not evolved with our convenience-centered world. Read more…

Overeating may be controllable, but it’s unavoidable. Even if you’re the most disciplined person in the world, there will always come a time when you just want to surrender yourself to it. What you do after that is what will matter most.

For instance, if you overeat, feel guilty about it, and do it again – well, this is a dead end to your weight loss goals. On the other hand, if you do something about it, like to give more time to work out, or detox yourself, then that’s a good thing. Again, it’s always in your hands.

You can use it as a reward but don’t make it a habit. Just watch out for the most common culprits behind your binges, and then know when to stop!

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The Best Belly Blaster Workouts

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Everyone wants to eat a lot without gaining a lot. Even though that might be a huge metabolic problem, it’s the dream! But kidding aside, we all want a flat stomach, even better, that one with six pack abs.

However, a lot of people with “beer bellies” get intimidated and think they cannot achieve that, which should not be the case. It’s highly achievable! And no, you don’t need any slimming lotions, waist trainers, therapies, surgeries whatsoever. These are highly unnatural and may even cause more harm than good. What you really need is to start eating clean and working hard in the gym.

So to start, check out this article on Men’s Health, which has some of the best belly blaster workouts:

The 10 Best Exercises for a Flat Belly

A flat belly is a badge of honor. It’s an outward sign that you keep fit and watch what you eat. And beyond the vanity aspects, a more chiseled torso makes you stronger and less prone to injury. That’s because the dozens of muscles between your shoulders and hips are involved in every movement you do. Read more…

As you’ve noticed, the squat is always recommended, no matter if you’re working your legs or your core. It’s because it generally works your whole body, as well as maintain mobility and balance. These are exactly the reason it’s called the king of all exercises!

Furthermore, here’s a video demo by fitness expert Kristin McGee to torch your belly fats on Health:

How to Do the Belly Blaster

Lastly, here are more tips to achieve a flat stomach or six-pack abs on Men’s Fitness:

101 WAYS TO BURN BELLY FAT FAST

It’s pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24 pounds heavier today than men in 1960, according to stats from The State of Obesity—and the figures are rising. We’ve seen slimmer days, but don’t think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to shed fat. Read more…

These exercises work beyond making your stomach flat or toning it, they will also help strengthen your core, even your muscles and legs. So it’s a win-win situation!

Note, though, that although these moves are among the best belly blaster workouts, it’s still important to pick just those that you are comfortable doing. Or you can also make some modifications to avoid injuries and accidents.

And like we said, you need to start eating clean. This means you need to aim more whole and raw foods, and eliminate processed foods from your diet. Because even if you’re the most hard-working trainee in the gym, it’s all worthless if you’re also the most popular binge-eater in the kitchen!

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Surgeons Use 3D Printed Blood Vessels to Plan for Operation

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A brain aneurysm is a weak balloon-like spot on the wall of a brain artery. One in 50 people in the United States alone will develop this during their lifetime. This is approximately 6 million people, and the majority of them are aged 40 to 60 years old. It is also reported that most of them are women.

A rare case of a woman with aneurysm made surgeons use 3D printed blood vessels to plan the operation she was about to undergo, and fortunately, it was successful. Read more in this report by Josh L Davis on IFL Science:

Surgeons Use 3D Printed Blood Vessels To Practice Brain Surgery

Doctors have performed complex surgery successfully on a woman’s tangled brain aneurysm after 3D printing an entire replica of her brain blood vessel anatomy. By physically visualizing the exact problem, surgeons were able to get a detailed idea of how to fix it. This also allowed the surgeons to practice time and again the techniques they would need to use in the real-life surgery. Read more…

It’s not a secret that brain surgeries are very risky as it may result to swelling, blood clot, infection, and seizures, so it’s amazing how these surgeons use 3D printed blood vessels to practice the operation.

The usual causes include high blood pressure, abnormal blood flow, atherosclerosis, trauma, and even heredity. Cigarette smoking and drug abuse are also another risk factor.

In addition to that, watch out for symptoms such as headache, numbness, change in vision and dilated pupil. If left untreated, this can cause stroke or death, so consult a doctor immediately.

Image Credit: Surgeons Use 3D Printed Blood Vessels To Practice Brain Surgery – IFL Science

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What Causes a Food Coma?

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Food coma, scientifically known as postprandial somnolence, is that drowsiness you feel right after you eat. Other symptoms include sleepiness, laziness, bloating, gas, mental fogginess, and even regret. The struggle is real, right?

It doesn’t always depend on how much you eat, sometimes it’s about what you eat. If you eat sugary and processed foods, you’re really likely to feel more lethargic.

What causes a food coma? Well, a new study has shown that it could be a work of the bacteria in your gut. Read more in this report by Mindy Weisberger of Live Science on Huffington Post:

Slipping Into A Food Coma? Blame Your Gut Microbes

When you push away your plate, loosen your belt and announce, “I couldn’t manage another bite!” it may be your gut microbes talking, according to a new study. Researchers found chemical clues hinting that, when certain bacteria in the belly have had enough to eat, they tell the brain that it’s time to put down the fork. Read more…

So what causes food coma is the bacteria in your gut. It’s very common during the holidays, but there are ways you can avoid it, though.

For instance, you can have a small snack before going to parties where you know you might overindulge. Better yet, aim to eat small meals every three to four hours, instead of the usual three meals a day. Choosing small portions and eating slowly will also help you.

And of course, even though it’s a physiological phenomena, you can always fight it. Get up and do the dishes or go for a walk after eating.

Image Credit: Slipping Into A Food Coma? Blame Your Gut Microbes – Huffington Post

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Liver Cells Grown in the Lab

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Being the largest gland, the liver supports almost every organ in your body. It digests fats, cleanses the blood, helps store vitamins, and more. So when it faces some problems, it’s a very serious thing. Common symptoms of its problems include discoloration of poop, darkened urine, stomach pain and swelling, nausea, loss of appetite, itchy skin and jaundice.

But there’s a new discovery. Led by the Hebrew University of Jerusalem, these liver cells grown in the lab are known as the “holy grail” of its research. Read more in this report on Medical XPress:

Functional human liver cells grown in the lab

In new research appearing in the prestigious journal Nature Biotechnology, an international research team led by The Hebrew University of Jerusalem describes a new technique for growing human hepatocytes in the laboratory. This groundbreaking development could help advance a variety of liver-related research and applications, from studying drug toxicity to creating bio-artificial liver support for patients awaiting transplantations. Read more…

Hopefully, these liver cells grown in the lab will help resolve different diseases such as fatty disease, viral hepatitis, drug toxicity and cancer.

One risk factor of its problems is alcohol, so you might want to reduce your consumption as much as possible. In fact, according to the US Centers for Disease Control and Prevention, there are 18,146 alcoholic disease deaths in 2013 alone. Virus and obesity are also associated with failure.

Image Credit: Functional human liver cells grown in the lab – Medical XPress

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Holiday Gift Guide 2015

It’s that time of year again! Yessiree—when folks freak out about finding the perfect gifts for family, coworkers, and/or pals. Good thing I’ve got you covered with this list of Nom Nom-approved gifts! Just so you know, I’ve researched, purchased, and tested out all of these items personally, and I gotta tell you—they all bring me so much joy. Because I’ve got eclectic taste, I bet you’ll find something on this list that’ll fit your budget and appeal to that special someone.

Ready to get gifty?

Gifts for Your Favorite Nomster:

In the market for a one-of-a-kind personalized Nom Nom Paleo item? My favorite local independent bookstore, Book’s Inc., has partnered with us to provide signed and personalized copies of our New York Times best-selling cookbook! I’ll even throw in a FREE pair of super-exclusive Nom Nom Paleo socks if yours is among the first 50 orders! 

Here’s the thing: these cozy and cute Gumball Poodle knee high socks aren’t sold ANYWHERE, so get ’em while supplies last. Also, this offer is only for a limited time, so order by clicking on this link no later than December 11th to ensure Christmas delivery in the U.S. and Canada. Don’t forget to make sure you specify in the comment field of your order that you would like a signed copy and how you want it personalized! 

Also, if you know someone who would love a Mini Michelle in his or her kitchen, be sure to order one here. BLACK FRIDAY DEAL(For those of you who have asked about additional kitchen accessories, Mini Michelle fits perfectly in this set from Calico Critters.) 

Gifts for Your Favorite Cook:

I’m an electric kitchen appliance enthusiast, so if you know someone who loves to cook and won’t be offended if you give ’em a cooking gadget for the holidays, I’ve got lots of stuff to recommend!

Breville Smart Oven: I’ve owned one for more than three years, and believe it or not, I use this countertop oven more than my regular oven. It’s perfect for roasting small chickens, vegetables—you name it. (The only thing I don’t make in it is toast. Or bagels.)

Cuisinart PerfecTemp Electric Water Kettle: This kettle’s perfect for your finicky tea and coffee connoisseur pals who are hyper-exacting about the temperature of the water used to make their hot beverages. Me? I love it ’cause it heats water in a hurry—it’s much faster than a kettle and keeps water warm ’til I need it.

Instant Pot IP-DUO60 7-in-1 Electric Pressure Cooker: You’ve heard me rave about this gadget repeatedly, but once more with feeling: The Instant Pot is hands-down my favorite kitchen appliance in my house. I use it all the time and give it to everyone I love. Best thing ever.

Hedley & Bennett aprons: I’ve loved these stylish and functional aprons ever since my sister gave me one a few years back. I’ve since built up a collection of Hedley & Bennett aprons, and I wear ’em all the time!

Need stocking stuffers for your favorite cook?

I’m obsessed with GIR silicone spatulas! My two favorite ones are the bacon spatula and the new Mini Flip—perfect for crispy fried eggs!

Microplane Rasp Grater: A magical kitchen tool that I can’t live without.

Thermapen: Seriously, the most accurate and quickest reading thermometer I’ve ever tried. They’re a bit pricey, but worth every penny.

Primal Palate’s Organic Spices: I love Bill and Hayley’s signature blends, and use them in everything. Folks who love to bake will love the Sweet Pack. These spices are truly shortcuts to deliciousness!

Gifts for Your Aspiring Food Blogger Pals:

People ask me all the time about the equipment we use to produce the content on this blog, in our book, and on our app. I’m going to spill it all here!

Not everyone knows this, but Henry’s in charge of all the photos and graphics on the site. He’s used a bunch of cameras, but the latest addition to his camera bag is a Nikon D7200, and for food pics, he relies on lenses like this one and this one.

But hey—I’m no slouch, either! I’m in charge of using my iPhone 6 Plus to shoot Instagram pictures and Periscope videos. I love my Olloclip because it allows me to quickly add a fisheye or wide-angle lens when needed. I also keep a i-Blason external battery in my bag at all times so my cell phone never runs out of juice.

My standing workstation in my kitchen consists of my Macbook Pro perched atop a mStand laptop stand.  I’ve connected an Apple Magic wireless keyboard and trackpad to my computer so my hands are positioned at the right place. 

When I work outside of the house, I stay hydrated with hot coffee, ice water, or steaming bone broth by packing them in a Healthy Human insulted water bottle or Zojirushi thermos. Bonus: All of these items fit easily in my backpack so I can work from anywhere!

Gifts for Your Sleep-Deprived Pals:

As someone who worked the nightshift for twelve years, I know a thing or two about the importance of getting good sleep. (Need tips and tricks? Read this post on Surviving the Night Shift.) Here are some items that I use nightly that help me get a good night’s sleep. 

I don’t recommend keeping electronics in the bedroom, but I do make one exception for the Kindle Voyage on my nightstand. This book reader isn’t backlit like an iPad, and it allows me to read and relax before bedtime without blue light shining into my eyes. Plus, I hate propping a heavy book on my chest at night, so I much prefer this lightweight reader. 

Even though the Kindle doesn’t emit a ton of blue light that suppresses melatonin, I still wear amber goggles at night. I used to wear cheaper goggles, but found that they scratch easily (and look cheesy as a gift). Instead, I’ve upgraded to this pair of Gunnar Optiks gaming glasses. They look less dorky on my face, and work really well. 

Although we don’t have a bright digital alarm clock in our room anymore, we still need to know what time it is in our pitchblack bedroom. That’s why I got this battery operated, old-school clock. It doesn’t have glow-in-the dark arms or numbers (which I love), yet you can press a button to turn on a light on the clock face to check the time when you need to. Also, it makes no noise at all, and is small enough to pack on your travels.

If light is still seeping into your sleeping space, consider an eye mask. Hands-down, the best eye mask is this one from Tempurpedic. It’s super comfortable because it’s adjustable and doesn’t press against your eyelids (you can blink with it on!). Believe me: I’ve tried them all, and this one is unbeatable. 

Okay—that’s all I got. Have a wonderful holiday! And remember, the best gift of all is just spending quality time with your loved ones!

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Looking for more recipes? Head on over to my Recipe Index! You’ll also find exclusive recipes on my iPad® app, and in my New York Times-bestselling cookbook, Nom Nom Paleo: Food for Humans (Andrews McMeel 2013).

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One Pan Chicken Parmesan and Roasted Zucchini

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Prep Time: 15 minutes

Cook Time: 27 minutes

Yield: 4 servings

Ingredients

• 4 (6 oz) boneless skinless chicken breast halves
• ¾ cup Italian seasoned Panko bread crumbs
• ¼ cup finely grated Parmesan cheese
• Salt and freshly ground black pepper
• 1 large egg
• 2 Tbsp olive oil, divided
• 2/3 cup marinara sauce (from a jar of store bought)
• 2/3 cup shredded mozzarella cheese
• 1 ¼ lbs zucchini chopped in half through the length then sliced into ½-inch thick pieces
• ½ tsp garlic powder
• Chopped fresh basil, for serving (optional)

Directions

Preheat oven to 450 degrees. Spray a rimmed cookie sheet with non-stick cooking spray.

Pour Panko bread crumbs and parmesan into a gallon size resealable bag. Season with salt and pepper if desired. Shake bag then drizzle 1 Tbsp olive oil over bread crumb mixture. Seal bag and shake while pressing against mixture to evenly moisten crumbs. In a shallow dish whisk egg until well blended. Working with one chicken breast at a time, dredge chicken in egg then immediately transfer to bread crumb mixture and press both sides in crumbs to adhere well. Transfer to middle of baking dish then repeat with remaining chicken breasts. Bake chicken in oven 15 minutes. During last few minutes of chicken baking, place zucchini in a gallon size resealable bag, pour in olive oil and add garlic powder. Season wtih salt and pepper to taste. Seal bag and shake to evenly coat.

Remove chicken from oven, rotate chicken to opposite side. Add zucchini around chicken in an even layer. Return to oven and bake 10 minutes longer or until chicken registers 165 degrees in center on an instant read thermometer (mine were 170 after the 10 minutes so unless your chicken breasts are super thick you shouldn’t need much more time).

Remove from oven and spread marinara sauce down middle of chicken breasts, sprinkle with mozzarella. Move oven rack near broiler element and heat oven to broil. Broil until cheese has melted about 1 – 2 minutes (keep a close eye on it so cheese doesn’t burn).

Sprinkle with basil and serve immediately.

Source: One Pan Chicken Parmesan and Roasted Zucchini – Cooking Classy

Image Credit: One Pan Chicken Parmesan and Roasted Zucchini

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Honey Roasted Carrots

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Prep Time: 15 minutes

Cook Time: 40 minutes

Yield: About 8 servings

Ingredients

• 3 lbs carrots, peeled and sliced on a bias to 1 ½-inch long pieces (slice thicker portions into halves)*
• 3 Tbsp olive oil
• Salt and freshly ground black pepper
• 3 Tbsp honey
• 1 ½ Tbsp apple cider vinegar
• 2 ½ Tbsp chopped fresh parsley
• 1 Tbsp fresh thyme leaves

Directions

Preheat oven to 400 degrees. Place carrots in a mound on a 17 by 12-inch rimmed baking sheet. Drizzle with olive oil and season with salt and pepper and toss to evenly coat. Spread into an even layer. Roast in preheated oven 20 minutes then remove from oven. In a small bowl stir together honey and apple cider vinegar. Drizzle carrots with honey mixture and toss well to evenly coat. Return to oven and roast about 10 to 20 minutes longer. Remove from oven, toss again and sprinkle with fresh parsley and thyme. Serve warm.

*Thicker carrots are preferred. If thin reduce roasting time as needed.

Source: Honey Roasted Carrots – Cooking Classy

Image Credit: Honey Roasted Carrots

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Best Nutrition Tips for Losing Fat

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When it comes to losing weight, a study has shown that what you do in the kitchen is more important than what you do in your workout routines.

Why is that? Well, you live because of food. It’s the one that supplies your body the energy and nutrients it needs to do your activities. And you need to burn what you eat, and if you’re not able to burn them, there comes the unwanted fat deposits. So what’s more important?

They’re both beneficial to your whole body. But it’s possible to live without exercise, while it’s not possible to live without food. Therefore, food dictates more about how much you gain.

What you do not eat can affect your weight, too. So it’s better to eat more whole foods, and ditch the processed ones. Check out more of these best nutrition tips for losing fat listed on Eat This:

THE 25 BEST-EVER NUTRITION TIPS

When Americans faces a tough problem, we solve it the American way: We put our heads together and come up with a solution. Read more…

Moreover, here are the foods that you may want to incorporate into your diet because they make you stronger, boost metabolism, burn more fat, and more. See the list on Body Rock:

12 FOODS THAT YOU NEED TO BE EATING TO LOSE FAT NOW

Eating foods that support your training and fat loss goals is 90% of the battle. We can get you the info that you need to make informed, responsible and empowered decisions about what you stick in your face, but you need to make sure that you are choosing to eat the right foods in the right amounts. Read more…

Lastly, food activist Vani Hari talks about the chemicals such as artificial flavours, added sugars, pesticide, plastics, etc, that may be present in your food. Read more on Mind Body Green:

5 Common Chemicals That Are Making You Fat & Depressed

We’ve all heard that if we eat too many calories, we’ll get fat. But there’s more to it: it’s not just the calories, but the chemicals, in our food that contribute to obesity. Read more…

To wrap this up, you need to aim consuming whole and raw foods, mostly fruits and vegetables. Avoid processed foods and sugary drinks as much as possible because they’re one of the worst culprits of fats.

And of course, exercise is still important. Without it, you won’t be able to burn the load that you eat. You can just walk or do a few squats a day. Those moves will work, too! It can be almost any move as long as you’re able to sweat.

These best nutrition tips for losing fat are easy to follow, so use this as your guide in achieving your body goals.

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