Healthy Recipe, Chicken Thighs with Limes  

Boneless, skinless chicken thighs are a low-fat, low-cost protein source that’s convenient to have on hand. But without the skin and bones to keep them moist and hold them together, they can use some extra TLC in the prep. Here’s one fast and easy idea worth keeping in your back pocket, adapted from a recipe in Yasmin Fahr’s “Cook Simply, Live Fully. Serves 4.

Ingredients

  • 2 tablespoons full-fat Greek yogurt
  • 2 tablespoons grated Parmesan
  • 1 teaspoon ground sumac (optional)
  • 1 teaspoon ground cumin
  • 1 teaspoon kosher salt, plus more, as needed
  • 2 limes, zested and thinly sliced into rounds
  • 2 tablespoons olive oil
  • 1 ½ pounds boneless, skinless chicken thighs, cut into 2-inch pieces
  • 2 or 3 tablespoons chopped fresh parsley, cilantro, or mint
  • Rice and green salad for serving (optional)

Instructions

  1.  Heat a broiler with a rack 6 inches from the heat source to high.
  2. In a large bowl, combine the yogurt, Parmesan, sumac (if using), cumin, 1 teaspoon of salt, the lime zest, and 1 tablespoon of the olive oil. Add the chicken to the bowl and stir to coat.
  3. Arrange the lime rounds on a sheet pan (lined with parchment for easy clean-up if desired). Drizzle with the remaining olive oil and spread them out. Arrange the chicken pieces on the pan.
  4. Set the pan under the broiler and broil until the tops of the chicken pieces are lightly browned, 6 to 7 minutes. Turn the chicken pieces over and broil 4 or 5 minutes longer, or until the chicken starts to darken. (To test for doneness, cut through a thick piece with a knife to see if the juices run clear.) If the chicken is charring too quickly, move the pan down a rack to finish cooking.
  5. Remove from the oven and sprinkle with the chicken and limes (which you can eat) with the herbs.  Serve with rice and salad, if desired.

When to Pause on the Path and Look Back

Here’s a “hot take” on a common bit of advice that tells us to “Never look back – you’re not going that way.”

Yeah, sure. But here’s the deal.

If you don’t look back sometimes, then how can you review where you’ve been – and feel great about how far you’ve come?

If you’re always looking ahead to a goal off on the horizon, then you’re always going to be unsatisfied – because that goal, and the horizon, will constantly move farther away from your grasp.

It flies in the face of so much of our “goal-driven” culture, but it makes sense to focus on our gains instead of the gap between where we are and where we want to be.

That’s the premise of a book called “The Gap and the Gain” that offers a more constructive way of looking at yourself on your journey, whatever journey it might be.

The authors suggest that you’ll feel more inspired when you look back at how much you’ve gained, which is a defined point from THERE to HERE, rather than always reaching for some impossible “out there” that you can never, ever reach.

It’s a little like the “all or nothing” excuse that we often hear. People tell us they would love to get in shape, but they just don’t have time to dedicate their lives to it.

But guess what? You don’t have to dedicate endless hours and become obsessed with the gym. Any exercise is better than nothing. Any healthy meal is better than a drive-through. Any activity is better than none.

And it all adds up to impressive GAINS that will motivate you even further.

Seriously, think about this.

Do you feel frustrated because you haven’t reached your goal weight?

OK. Now remember what you weighed when you started. Compare it to your current weight. Applaud that gain! It’s fantastic!

If you can’t go to the gym five days a week, no worries. Go two days a week. That’s better than none.

It’s all in how you look at it, but in a practical sense that pays off in real dividends.

Specifically regarding “The Gap and the Gain,” here’s what co-author Benjamin Hardy says:
“[T]his one simple concept is a masterclass on positive psychology, healthy relationships, mental well-being, and high-performance. Everything that psychologists know about how to create a high-functioning and successful person can be achieved using The GAP and the GAIN.”

It makes perfect sense once you think about it.

If you’re always trying to be somewhere you LITERALLY CANNOT BE, then you’ll always feel like a failure.

But if you’re reviewing your achievements and saying, “Hey, I accomplished that much,” then you’re more likely to keep going – and to feel happy and successful.

Try it next time you find yourself saying something like, “I’m just not getting anywhere.”

Turn around, take a look… and SEE.

We want to be beside you on your journey, wherever you need us. Call or come see us today, and let’s get you moving.

That’s an easy GAIN you can make right now!

Healthy Recipe, Rice Noodles, Shrimp and Cucumbers with Thai Flavors

Prik nam pla is the name of that little bowl of spicy, tangy, slightly sweet sauce on tables at Thai restaurants. The essential components are fish sauce, lime juice, chiles, and a touch of sweetener. Here, a version of that super-simple formula serves as a dressing for a light and lively whole-meal salad of rice noodles (often sold as pad thai noodles), shrimp, and a few vegetables and herbs. It’s based on one in Nigel Slater’s “A Cook’s Book.” Serves 2-3.

Ingredients

  • 2 tablespoons fish sauce
  • 2 tablespoons mirin (sweet rice wine, found in Asian food sections)
  • 1 tablespoon rice vinegar
  • 1 tablespoon light soy sauce
  • Juice of 2 or 3 limes (about 6 tablespoons)
  • 1 minced chile pepper (Thai, serrano, or whatever you have), or dried red pepper flakes to taste
  • 1 minced garlic clove (optional)
  • 8 ounces peeled, large raw shrimp
  • ½ medium cucumber, peeled
  • 1 small carrot, grated (optional)
  • 1 cup coarsely chopped cilantro leaves
  • ¼ cup coarsely chopped mint leaves
  • 4 ounces flat rice noodles (as for pad thai)
  • 2 tablespoons peanut or vegetable oil

Instructions

  1. In a medium mixing bowl, combine the fish sauce, mirin, rice vinegar, soy sauce, lime juice, chile or pepper flakes, and garlic (if desired.) Add the shrimp, toss to coat, and set it aside for about 30 minutes, while you prepare the rest of the dish.
  2. Cook the noodles in a pot of boiling water according to package directions; drain in a colander.
  3. In a large skillet, heat the oil over medium-high heat. With a slotted spoon, add the shrimp, reserving the marinade, and let them cook for 2 minutes, just until they turn pink.
  4. Remove the shrimp to a large bowl and set aside. Then pour the marinade into the empty skillet and allow it to simmer for a couple of minutes until it’s reduced by about half.
  5. Add the drained noodles to the bowl, along with the cucumbers, carrot (if using), cilantro, and mint. Pour the hot marinade over the mixture and toss well. Serve warm or at room temperature.

Susan Puckett is an Atlanta-based food writer and cookbook author.

How Old Am I? That Depends!

They say age ain’t nothing but a number.
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OK, fine.
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But which number?
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When someone asks, “How old are you?” do they mean your chronological age – which is how many years you’ve been on the earth?
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Do they mean your biological age, which is how old you are in terms of your physical health, aging cells, biomarkers, etc.
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Or do they mean your subjective age, or how old you feel in your mind – your self-image?
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It’s interesting to think about. On the one hand, you can’t do anything to change your chronological age. You are 52 or 79 or whatever, and the number reliably changes once a year (until it doesn’t).
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Of course, we can change our biological age by practicing healthy habits, like exercising regularly, eating well, and avoiding cigarettes, alcohol and drug abuse.
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What about that last one – subjective age? Well, now, that one’s much more a mind game.
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​Minus 20 percent​
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A Pulitzer Prize-winning writer in an Atlantic essay said people seem to have an “intuitive grasp of this highly abstract concept – ‘subjective age.’”
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The BBC wrote about the idea, too.
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And the American Psychological Association even investigated whether our feelings about our “subjective age” can affect health and longevity.
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Studies show that teenagers and young adults tend to think of themselves as older – maybe because they’re eager to start living their adult lives and being perceived as legitimate.
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But after 40 or so, people begin thinking of themselves as being 20 percent younger. So, if you’re 60, you might think of yourself as being 48.
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It’s why we are sometimes startled by looking in the mirror. Or by seeing current pictures of childhood friends on Facebook and wondering why they look so old.
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​Neither good nor bad​
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Here’s the thing. Subjective age isn’t good or bad, just like chronological age on its own. If you’re 72, then you’re 72. If you instinctively feel 58 or so, that’s fine, too.
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What’s NOT fine is being biologically older because you’re not exercising, eating right, and taking care of yourself. You can change that one!
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There might be some scientific reasons for feeling like we’re a little younger than we are – or even a little older, since that happens, too.
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It doesn’t mean we’re delusional. It doesn’t mean we’re desperately trying to be young again.
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But it might mean that we still feel like we have a lot of life ahead of us, that we have things to do and place to go and people to meet.
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That we’re not ready to give up on life, or ourselves, just yet.
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And that’s where fitness comes into play. When you have the strength, agility and endurance of health and vigor, guess what? You have a higher quality of life, more independence, and greater ability to do what you want to do.
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We’re here to help show you how. Come see us today.

Healthy Recipe, Vegan Four-Bean Chili

It’s hard to believe a pot of chili could be so filling and flavorful without a speck of meat or any added fat. But this recipe, lightly adapted from one in Toriano Gordon’s “Vegan Mob,” proves it can be done! Just toss everything in the pot and crank up the burner while you assemble some bowls of your favorite toppings — vegan or non-vegan. Crack open a bag of chips, invite some friends over, and you’ve got a party! Serves 8-10.

Ingredients

  • 1 (15-ounce) can each of pinto, kidney, black and cannellini beans, rinsed and drained
  • 1 medium zucchini, diced
  • 1 medium summer squash, diced
  • 1 medium red onion, diced
  • 1 medium white or yellow onion, diced
  • 2 or 3 large garlic cloves, thinly sliced
  • 2 (15-ounce) can tomato sauce
  • 1 cup vegetable broth (plus more, if needed)
  • ¼ cup chili powder (plus more, to taste)
  • 1 tablespoon kosher salt (plus more, to taste)
  • 1 dried chipotle pepper (or 1 teaspoon powdered, or diced chile in adobe sauce)

Optional: Cooked rice, diced tomato, diced green onions, shredded vegan cheese

Instructions

  1. In a heavy stockpot, combine beans, vegetables, garlic, tomato sauce, broth, chili powder, 1 tbsp salt, chipotle. Stir to blend well.
  2. Cook over medium heat, stirring occasionally, until steam rises from the pot and ingredients are heated through, about 10 minutes. Cover. Cook 30 minutes more.
  3. Remove the lid and taste for seasonings, adding more salt and chili powder if desired.
  4. Ladle in bowls. Add rice if desired and serve with tortilla chips and accompaniments of choice on the side.

Susan Puckett is an Atlanta-based food writer and cookbook author.

Eye of the Tiger: Keep Your Drive at Any Age

Studies show that having a purpose is key to overall optimal aging and to success in fitness at any age.

Once you meet 80-year-old track-and-field champion Howard Booth, you won’t doubt that again.

It’s Howard’s commitment that keeps him going in life and in sports.

“So much of it is the psychology,” says Howard, a retired professor. “I know that deep down, doing this stuff is good for me. There is a little bit of self-brainwashing involved,” he says, describing what others might call motivation.

He worked out in gyms before the pandemic and then built a home gym with a stair stepper, treadmills, chin bars, free weights – and a pole-vaulting pit in the back yard. He likes to lift weights, perform bodyweight exercises like pushups, and practice dynamic balance moves.

Howard has won three gold medals in pole vaulting in World Masters Athletics championships. He’ll compete in Sweden this summer in pole vault, hurdles, and a relay team.

His speed and strength training make him a competitor. Vaulting alone requires you to race down the track and hoist yourself over a bar 7 feet high.

“Drive is why I got a PhD. That’s why I had a great career as a professor,” said Howard. “It is paying attention to details of what you’re doing at that time.”

Determination Is Key

You don’t have to be a retired professor, a pole vaulter, or as dedicated as Howard is. You just need a purpose to keep you moving. Experts say we need at least 150 minutes a week of moderate intensity cardio exercise, plus two strength training sessions a week, to stay healthy.

Many active agers benefit from focusing on a main “why.” They can return to it like a mantra for ongoing inspiration… Maybe they want to walk a granddaughter down the aisle, enjoy a summer working the back yard, or follow doctor’s orders to treat symptoms of chronic health conditions.

It doesn’t matter “what” your “why” is. Just that you have one.

Optimal aging requires the strength, stamina and agility to live life on your terms for as long as possible. It takes effort and determination, but you’re no stranger to putting in work to enjoy rewards later.

Plus, as Howard shows daily, it’s fun to move your body and to challenge and reward yourself.

He enjoys hiking with his wife, a painter, and they visit museums together when traveling for his track meets. Howard has a mountain bike and likes to paddleboard.

For anyone not quite as advanced – or, well, determined – as he is, Howard has some simple advice.

“Start simple and easy,” he says. “You get better and you learn to do new things, which is better than sitting there watching some stupid TV program that has no merit. When you’re done, give yourself kudos: You did it.”

Let us show you how to get that sparkle of drive back in your eye. Call or come see us today.

Gaining Plank-spiration from a 58-year-old World Record Holder

DonnaJean Wilde, a 58-year-old retired educator, made headlines recently when she set a world record for abdominal planking by a woman.

She received official recognition from the Guinness World Record folks for holding a plank for 4 hours, 30 minutes and 11 seconds in Magrath, a town in Alberta, Canada. That was 10 minutes longer than the previous record, set in 2019, Guinness says on its website.

“The challenger’s forearms and toes must touch the ground at all times,” Guinness explains. “The remainder of the body must be lifted off the ground and be kept straight throughout.”

Wilde says she has long suffered chronic pain in her hands and arms. She came to love planking after she broke her wrist and was limited in her activities.

During training, she would read, watch movies – and even completed the work to earn a master’s degree, Guinness says.

You can watch a video on DonnaJean’s achievement on YouTube.

The male record is held by former Marine George Hood, who planked for 8 hours, 15 minutes and 15 seconds a few years ago at age 62.

Even people who are very fit will struggle to hold a plank for more than a few minutes. And good news: You don’t have to! The plank is great for core training, posture, gait, balance and more, can be done anywhere, and has many variations.

“Anybody can do what I do,” George told the media after reclaiming his title. “Everybody has to start somewhere.”

The Plank 101

It’s safe for people over 50 – as DonnaJean and George prove. “This is probably the best exercise you’ll ever do,” AARP blogger Barbara Hannah Grufferman wrote. Research shows the benefits of regular planking.

It helps your midsection without the strain of crunches. And it works more than just the abs, targeting the entire core, which wraps around us and stabilizes our bodies while doing everyday tasks. Stability and balance are essential for functional fitness.

When you’re in the plank position, you’re working just about every muscle in your body. The focus is on the core and abs. But you’re also using your legs, arms and back to stay in place.

We’re happy to show you in person, but here’s the basic idea. Start by lying face down on an exercise mat. Keep the elbows close to your sides, the palms facing down, and the fingers facing forward. Lift up, keep your body straight, and put your weight on your elbows and feet.

Engage those core muscles and hold on.

Aim for 30 seconds at first. Rest a minute. Try for three rounds of that to start, a few times a week. You’ll be amazed how fast you advance.

Motivation for Everyone

Let DonnaJean and George serve as inspiration, no matter what your goals are.

“Keep trying and keep practicing,” she told Guinness. “I actually still can’t believe it. It feels like a dream.”

Dreams come true at any age. Come see us today and let’s bring yours to life.

Healthy Recipe: Coconut Cream Overnight Oats

If you’re a fan of coconut cream pie, you’ll love this genius make-ahead breakfast idea lightly adapted from a recipe in Kat Ashmore’s “Big Bites.” Thickened with tiny, antioxidant-rich chia seeds, these grab-and-go treats are creamy, filling, refreshing, and packed with nutrients and fiber. A sprinkling of toasted coconut adds crunch. Serves 4.

Ingredients

  • 1 cup full-fat coconut milk
  • 2 cups unsweetened almond milk
  • ¼ cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 ½ cups old-fashioned oats
  • 1/3 cup chia seeds
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon ground cinnamon
  • Optional toppings: toasted shredded unsweetened coconut, strawberries, blueberries, peaches, mango, banana, toasted sliced almonds

Instructions

  1. Have ready four 12- to 16-ounce lidded wide-mouthed glass jars or other containers.
  2.  Shake or stir the coconut milk to blend if the cream and water have separated, then pour 1 cup of the blended coconut milk into a large bowl.
  3. Add the almond milk, maple syrup, vanilla, oats, chia seeds, salt, and cinnamon. Whisk until thoroughly combined.
  4. Divide among the jars, cover with lids, and refrigerate overnight. (The oats will keep in the refrigerator up to a week.)
  5. Serve with coconut or fruit of choice.

 

Healthy Recipe, Branzino with Asparagus and Scallions

Branzino is a mild, flaky white fish from the Mediterranean Sea that’s traditionally served whole, roasted or grilled, with little more than a squeeze of lemon to accentuate its naturally sweet, delicate flesh. Due to overfishing, much of it nowadays is farm-raised, making it widely available throughout US markets. In this recipe, adapted from one in Olga Massov and Sanae Lemoine’s “Hot Sheet,” branzino is the centerpiece of a fast, low-carb, one-pan meal. Rainbow trout or snapper will work just as well. Serves 2-4. – Susan Puckett

Ingredients

  1. 12 ounces asparagus, woody ends trimmed
  2. 2 bunches scallions, trimmed of dark green parts with roots intact
  3. 2 tablespoons extra-virgin olive oil, plus more for drizzling
  4. Kosher salt and freshly ground black pepper
  5. 2 head-on whole branzino, gutted and scaled (1 to 1 1/2 pounds each); or 4 skin-on fillets of approximately the same size and shape (about 4 to 6 ounces each)
  6. 2 teaspoons minced garlic
  7. 1 lemon, thinly sliced, plus lemon wedges for serving
  8. 8 sprigs flat-leaf parsley (plus extra for garnish)
  9. 4 sprigs thyme, rosemary, or oregano (plus extra for garnish)
  10. Flaky sea salt

Instructions

  1. Position rack in middle of oven. Preheat to 450. Line a sheet pan with parchment paper.
  2. Place asparagus and scallions on parchment-lined pan. Drizzle with 2 tablespoons oil, season with ½ teaspoon salt and a few grindings of black pepper. Shake pan lightly to coat.
  3. Pat dry fish dry and drizzle both sides with a little olive oil. If using whole fish, season inside and out with salt and pepper and stuff the fish cavities with garlic, lemon slices, and herb sprigs. If using fillets, sprinkle the flesh side with salt and pepper and cover two of the fillets evenly with the minced garlic, lemon slices, and herb sprigs. Lay the remaining fillets on top of each, flesh side down.
  4. Set reassembled fish on top of vegetables. Transfer pan to oven and roast 12 to 15 minutes or until the fish skin starts to blister, flesh turns opaque, flakes with fork.
  5. Remove from oven and let rest 5 minutes. (Fish will rise in temperature a few degrees out of oven, so don’t overcook.)
  6. Garnish fish and vegetables with extra herbs and serve with lemon wedges for squeezing, olive oil for drizzling, and flaky sea salt for sprinkling.

—  Susan Puckett is an Atlanta-based food writer and cookbook author.

Want Longevity? ‘Keep Moving’

Do you want to live to be 100?

More people are reaching that mark nowadays than ever before, and the trend will skyrocket in the coming decades.

The topic of longevity is having a moment, darn near approaching a cultural obsession. What can we do to live NOT JUST LONGER but also BETTER. What role does exercise play in all of this?

Here’s just one example.

Toni Stahl, at left in the photo above, lived an amazing life. As a young Navy wife, she was at Pearl Harbor on December 7, 1941. She survived cancer. She farmed, enjoyed waterskiing, and worked into her 90s part-time at a hospital.

She also worked out three times a week at a gym past her 100th birthday. She liked balance and strength conditioning, and the friendships she made.

“I do as I feel, and I like to stay active and be around people,” she said. “I still want to keep moving. If I sat down, I think I’d just give up.”

Mrs. Stahl died in March just a few days after she turned 105, a short death to close a long, healthy life.

More Centenarians Coming

Reaching 100 is more common but remains rare. Just a 0.03% of the population in the United States and the United Kingdom is 100 or older today, according to statistics.

That’s double the number of 100-year-old Americans 20 years ago – and a lot less than the 589,000 expected by the year 2060.

We’re living longer because of a range of reasons – like better medicine and less smoking. An individual’s life expectancy depends on factors like genetics, location, gender and lifestyle, including exercise

A study published in the journal of the American Medical Association found that the spectacular benefits of exercise have no age limit.

“Whether you’re in your 40s or your 80s, you will benefit in the same way,” said the study’s senior author, Dr. Wael Jaber, a cardiologist at the Cleveland Clinic.

Sedentary people are almost four times as likely to die early as those who exercise regularly, says the study. It looked at 122,000 people who were tested on treadmills over 13 years.

“There actually is no ceiling for the benefit of exercise,” he said. “There’s no age limit that doesn’t benefit from being physically fit.”

‘You Gotta Keep Moving’

Mrs. Stahl wasn’t alone among 100-year-olds who believed in exercising.

One of them, known as “Mr. Bruno,” was working out three times a week when he hit 100.

He had simple advice for anyone hoping to follow in his footsteps, which he shared on a video posted on Facebook.

“Get off you’re a** and go to the gym,” he said. “You gotta keep moving. If you’re not exercising, you’re gonna go down, down, down.”

Let’s keep you moving for as long as possible. Call us today.