RECIPE

CHICKEN CHICKEN BURRITO BURRITO BOWL BOWL

There is nothing like a dinner made simple and healthy! This burrito bowl is packed with complete nutritional balance. It has a combination of vegetables, grains and protein. It’s as easy as throwing everything into a bowl and enjoying it on its own.

Chicken breasts are one of the best protein options on the market. They are lean and loaded with protein. One serving of a chicken breast has around 28 grams of protein with only two grams of fat. The number of amino acids found in a chicken breast are abundant and support overall bone health. They are also the building blocks of muscle tissue. Consuming chicken breast may help reduce osteoporosis and decrease the chances of heart disease. Not only does chicken provide lean protein, but it also contains high levels of zinc, iron, copper and most importantly vitamin B12.

The addition of black beans in this recipe adds additional benefits. They contain high amounts of fiber, protein and antioxidants.

They have been linked to reducing the risk of heart disease, diabetes, and have also been known to have the potential of decreasing the risk of certain cancers. Black beans are rich in vitamin A, folate, potassium, iron and calcium to name a few.

In a half-cup serving, there are eight grams of protein and seven grams of fiber.

These are only some of the benefits this recipe provides. From the guacamole to the beans, chicken and the corn; all the ingredients play a role in the flavors and nutritional values. Not only is it delicious, it is filling and it can be dressed up however you like! The combinations are endless and the whole family can make their bowl unique and to their liking!

Amber Marie Arevalos

INGREDIENTS • 6 boneless skinless chicken breasts • 1/4 cup chopped cilantro • 1/4 cup lime juice • 2 tbsp olive oil • 3 cloves garlic minced • 1 tsp cumin • 1 tsp sea salt • 1 tsp black pepper • 1 1/2 cup basmati rice, cooked • 1 cup corn fresh or canned, drained • 1 red bell pepper, sliced • 1 can black beans, drained • 1 cup shredded cheese • 1/4 cup guacamole • 1 tbsp sour cream • 1/2 cup salsa DIRECTIONS  In a large zip lock bag, pour in the lime juice, cilantro, olive oil, garlic and spices. Add the chicken, sliced bell peppers and combine until they are coated. Place in the fridge and marinate for 30 minutes or overnight.  Heat heavy-duty pan to mediumhigh heat and lightly oil it. Add the chicken and bell peppers to the pan. Cook chicken for 5-7 minutes on each side or until cooked through. Remove from heat and cover.  In a medium serving bowl add about 1/2 cup of cooked rice. Top with chopped cilantro, grilled chicken, cooked bell peppers, beans, corn, sour cream, guacamole and salsa.  Serve with tortilla chips if desired.

Nutrition Calories: 326kcal Carbohydrates: 19g Protein: 31g Fat: 14g

The TB12 Method: Defying Age Through Balance

THE TB12 METHOD: HOW TO ACHIEVE A LIFETIME OF SUSTAINED PEAK PERFORMANCE

By Christian Dischler

Tom Brady’s professional career has spanned multiple generations, upending what we once knew about the human body’s potential. With a record 7 Superbowl titles, Brady attributes his successes to the “TB12 Method”, an exercise and nutritional program he developed with “Body Coach” Alex Guerrero. The Method follows a strict framework which adheres to several cornerstones of holistic medicine that aim to optimize our bodies. But it’s not impossible or exclusive to Brady, and by following some guidelines developed by the duo, you can also enjoy prolonged athletic prowess.

HYDRATION

An obvious entry into every athlete’s handbook, hydration in TB12 has a set of rules that might not be as blatant. It recommends starting your day off with 20 oz. of electrolyte-enhanced water, and then drinking half of your body weight in liquid ounces throughout the day, with added electrolytes before and during exercise. There are also restrictions on drinking water with meals claiming it interferes with our body’s ability to digest and absorb nutrients. Drink water 30 minutes before a meal and 30 minutes after, but not in combination with eating.

NUTRITION

The TB12 Method is designed for maximizing our body’s potential for performance, recovery and pliability through nutrition. This means it’s imperative to follow an 80:20 ratio with 80 percent of your nutritional intake comprised of organic fruits, veggies, nuts, seeds, grains and legumes. This puts a focus on fiber rich foods that help us feel full throughout the day. The remaining 20 percent should be grass-fed, organic, antibiotic, hormone-free lean meats and wild caught seafood. The objective is to avoid acidifying and pro-inflammatory foods such as nightshades, oils, soy, GMOs, or gluten-heavy and highly processed products.

PLIABILITY

Brady and Guerrero subscribe to the belief that our bodies need to achieve pliability to ensure longevity. Brady attributes his lengthy career to the fact that his muscles have been able to withstand repeated impact from aggressive NFL hits. This means that the muscles are soft, long and malleable; as opposed to bulky, dense and stiff. Muscle pliability is accomplished through a regiment of integrative exercises that combines hands-on, targeted massage techniques from Guerrero, with simultaneous muscle contractions from Brady. No weightlifting or heavy machinery involved, just resistance training. Cognitive pliability is also important, so train your brain when you aren’t focused on your body.

RECOVERY

Another foundation of TB12, sleep and recovery are habits to master in the path to longevity. Following a rigid sleep schedule and providing yourself time for recovery empowers your body in conjunction with the rest of the method. Turn off your technology 30 minutes before bed and recenter your mind so your body may excel.

“We've been educated around how we look. But feeling betterthat's the key.” –Tom Brady

pets Your Dog AND A VEGETARIAN DIET

By Emily Koelsch

THERE ARE SEVERAL REASONS THAT PEOPLE OPT TO BECOME VEGETARIANS, FROM HEALTH CONSIDERATIONS TO POLITICAL, ENVIRONMENTAL AND RELIGIOUS BELIEFS. IN RECENT YEARS THERE HAS BEEN A TREND OF PET OWNERS WANTING TO NOT ONLY REMOVE MEAT FROM THEIR DIET BUT FROM THEIR PET’S AS WELL. THIS RELATIVELY NEW TREND LEAVES MANY DOG OWNERS WONDERING WHETHER THIS IS A HEALTHY DECISION AND ONE THEY TOO SHOULD CONSIDER. TO HELP YOU THINK THROUGH YOUR DOG’S DIET, HERE ARE SOME KEY PROS AND CONS OF A VEGETARIAN DIET TO CONSIDER BEFORE MAKING ANY DIETARY SHIFTS.

PROS

While it might seem unlikely, it is possible for a dog to have a vegetarian diet and remain healthy. If changes are made carefully, slowly and with the consultation of a veterinarian, it can be safely done and even have some positive effects. • Helps dogs with allergies. Food allergies are the second most common reason for skin allergies in dogs, with fleas being the first.

A vegetarian diet often resolves the issue. • Reduces liver and kidney issues. It reduces the risk of liver disease and kidney stones and can improve a dog’s overall health. • Reduces your household’s carbon footprint. • Reduces the demand for animal products. • Gives pet owners an opportunity to ensure that their dog’s diet includes fresh ingredients. CONS

That said, there are several challenges that come from switching a dog to a vegetarian diet. Most importantly, it might not give dogs the vitamins and nutrients that they need. Dogs have different dietary needs than people, and it’s not as easy to switch their diet. Specifically, it can lead to inadequate protein intake, an imbalance of amino acids and vitamin deficiencies. If these nutritional deficits happen for extended periods it can lead to longterm health issues. Cailin Heinze, a veterinary nutritionist, warns that, “for dogs, certainly vegetarian and vegan diets can be done, but they need to be done very, very carefully. There is a lot of room for error, and these diets probably are not as appropriate as diets that contain at least some animal protein.” In addition to the health risks, switching a dog to a vegetarian diet is time consuming for owners, as it requires ongoing monitoring and planning. EXPERT TIPS

Deciding to switch a pet’s diet is a personal decision that owners should carefully consider. In addition to weighing the pros and cons, consider these expert tips before switching your dog to a vegetarian diet: • A vegetarian diet is not appropriate for puppies or dogs that are going to be bred. • Always consult with a veterinarian before changing your dog’s diet. • If you do implement a vegetarian diet, schedule wellness visits for your pet at least twice a year, including blood tests. • Only feed your dog foods that meet the Association of American Feed

Control Officials compliance.

By Jack Burden BOOST YOUR CHILD'S Confidence Confidence

GROWING UP ISN'T EASY, ESPECIALLY IF YOU'RE FEELING A LITTLE INSECURE. IN OUR SOCIETY, IT'S EASY TO FEEL BESIEGED ON ALL SIDES BY MESSAGES THAT TELL US WE'RE NOT GOOD ENOUGH, AND THERE ARE PLENTY OF FAMILIAL AND SOCIAL PRESSURES TO ADD TO THE MIX. FORTUNATELY, THIS ARTICLE HAS SOME AWESOME TIPS FOR HOW PARENTS CAN HELP BOOST THEIR CHILD'S CONFIDENCE.

1.Praise Them. It's easy to automatically assume that kids already have a healthy dose of confidence, but we all know that's not true. Kids need praise just as much as they need anything else in life. When you notice something they've done that you can compliment, do it. Make sure to find things at home and outside of the home that your child can do well so they can experience success. It will give them a foundation for their self-esteem which will help them feel good about themselves even when times are tough. 2.Encourage Them to Dream Big. Kids are capable of amazing things especially if you encourage them. Tell them to think about all the things they want to accomplish and make those their focus from now on. Make it a point to help them dream about how they'll achieve those goals, and then give them as much support as you can so that they can make their dreams a reality. 3.Teach them to be less selfcritical. Whenever someone actively criticizes or judges themselves, they will naturally have a harder time feeling good about who they are and what they can do. Kids generally aren't very aware of this selfcritical tendency, so help them learn to recognize unwanted negative thoughts and replace them with more positive ones. 4.Help them identify their strengths. Your child might not feel confident because they don't understand their strengths. All of us have a special something that makes us unique, and if we're feeling unsure about ourselves, it's usually because we're focusing on our weaknesses rather than our strengths. If your child feels insecure, encourage them to take time to think about what they like most about themselves. Think of all the times they felt confident in the past, and then help them pinpoint what was going on in their mind at the time. 5.Give them a chance to shine. Children are natural performers, so if they don't feel confident in themselves, it can sometimes be hard for them to perform without having the assurance of being great at what they're doing. Make sure you give your child the opportunity to show off and show what they're capable of. If you take time to let your child know you are interested in their strengths and knowledge, this will give them the encouragement and confidence they need to have fun with their learning activities.

Confidence is the key ingredient that helps us make it through challenging times in our lives. At home and at school, confidence builds resiliency and helps us accomplish our goals. With the right amount of encouragement and support, a confident child can become a happy and successful adult.

COGNITION CONDITIONING AND MENTAL LONGEVITY

By Christian Dischler

We’re all looking for any advantage available in a world that moves faster than we do. There’s competition for everything these days: jobs, attention, social media likes and even a decent parking spot. Sometimes it’s easy to get caught up in the swirl of everyday life and overlook our biggest adversary: time. As we age, our bodies suffer the consequences of our actions and our brains see the same fate. It’s important to keep sharp so we aren’t the ones lost in the same parking lot we fought so hard to get in. But how?

You have probably noticed an increasing amount of “brain games” available in the form of smart phone applications. It’s a profitable industry growing in size each year, and it’s important to understand exactly what they offer to us and our aging minds.

Whether it’s companies like Lumosity or Posit Science, there are promises of enhanced cognition through interactive games, and claims of a more youthful mind. According to the Stanford Center for Longevity there’s a lot to unpack when it comes to these claims. The Center compiled a collection of studies and uncovered some important information.

“When researchers follow people across their adult lives, they find that those who live cognitively active, socially connected lives, and maintain healthy lifestyles are less likely to suffer debilitating illness and early cognitive decline in their golden years than their sedentary, cognitively and socially disengaged counterparts.”

This means our brains are always actively enjoying the benefits everyday life presents us. But it doesn’t mean we can’t gain additional enhanced brainpower from something like scientifically engineered brain games.

The study continues to say, “100 days of practicing 12 different computerized cognitive tasks resulted in small improvements in the abilities of reasoning and episodic memory. In other studies, older adults have reported that they felt better about everyday functioning after cognitive training.”

While brain games can certainly benefit our cognitive focus, their value is ultimately affected by when and how they are used. If an hour of your time is spent playing a game when it could instead be engaging socially, learning a skill or exercising; perhaps that usage of your time isn’t being optimized. However, if you supplement an hour of television with a tantalizing brain game, you’ll find yourself feeling sharper and more adept. This value cannot be overstated when combined with the decline of human cognition due to age. Staying mentally sharp is important to staying happy, and any advantage in the race against time is a useful one.

While brain games can certainly benefit our cognitive focus, their value is ultimately affected by when and how they are used.

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