Healthy Living: August 2016


The Power of Sleep.

Why sleep is so important, and how to get more of it.

 

If your eating and exercise are on point, but you still don’t feel or look the way you want, poor sleep may be to blame. Here’s how to tap into the power of sleep and make rest a daily priority.


 
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Recipe of the Month

Avocado Caprese Skillet Chicken

Yield: 4 servings

Ingredients

  • 2 (10 - 11 oz each) boneless skinless chicken breasts, butterflied and halved
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp Italian seasoning
  • Salt and freshly ground black pepper
  • 2 Tbsp olive oil
  • 6 oz fresh mozzarella, cut into 8 slices
  • 4 avocado slices (from a firm but ripe large avocado)
  • 2 medium vine ripened tomatoes, sliced
  • 3 Tbsp balsamic glaze (I used Bertolli)
  • 1/3 cup chopped basil ribbons

Directions

  • In a bowl mix together garlic powder, onion powder, Italian seasoning, 1/2 tsp salt and 1/4 tsp pepper. Sprinkle mixture evenly over both sides of each chicken cutlet. Heat olive oil in a 12-inch skillet over medium-high heat. Add chicken (cover pan with a splatter screen if you have one) and cook until golden brown on bottom, about 4 - 6 minutes. Rotate and cook opposite side until chicken has nearly cooked though, reducing burner temperature just slightly if needed, about 4 - 5 minutes (it should be nearly 160 in center on an instant read thermometer) then add two slices of mozzarella to the top each cutlet, followed by one avocado slice, and 1 - 2 tomato slices. Cover pan with lid, return to heat and allow to cook 1 - 2 minutes longer until cheese has melted and chicken registers 165 in center.

  • Sprinkle chicken with pepper, drizzle with balsamic glaze and sprinkle with fresh basil. Serve warm.

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Caffeine: Does it benefit your workouts?

Whether it’s a first-thing-in-the-morning need, an afternoon pick me up, or a pre-workout jolt, there’s no denying caffeine can have an effect on your day and performance. 

Studies show that “consuming 140-400mg of caffeine thirty-to-sixty minutes prior to exercise can improve both speed and endurance and make your workout seem easier” (Griffen, 2008). People can learn through trial and error the amount of caffeine that works best for their bodies. Every person responds differently so trial and error can be beneficial for your performance.

Looking to enhance your performance and make your workout efforts seem easier? Give some caffeine a try before your next workout. Pick up a drink from the cooler or a coffee from our cafè today! Griffen, L. (July 2008) The Health Benefits of Caffeine: Men’s Health.