FUEL YOUR WEEK: 11/23/2021
Food is Fuel NYC brings you the latest, each week, a variety of nutrition topics to prioritize your lifestyle, new recipes to bring to your table, the latest snacks to fuel the day, and motivation to keep you moving toward your goals.
Check out the social media comment of the week below - it may have been you!
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NUTRITION IN FOCUS
Top 5 Benefits of Strength Training
Muscle = Longevity 💪🏼
You have over 600 muscles in your body. Maintaining a higher muscle to fat ratio has been linked to greater longevity in adults. A long healthful life may be your primary goal, but if you also have aesthetic, athletic, and mindset goals - you’re still in the right place.
🍐Body shape: adding muscle mass, changes the size of your muscles. Even small changes can change your body shape, by looking leaner and stronger, but will likely also alter body fat to further affect body shape changes.
👨🏻🦽Protect bones: fall and fractures are the leading cause of injury and death among older adults. Severe injury like this can hospitalize anyone. Maintaining muscle mass makes these patients less prone to bed sores and illness while laying stationary during healing. Strength training can increase bone density and reduce the risk of osteoporosis.
⚡️Calories: muscle mass is one of the greatest determinants of metabolic rate, or how many calories you burn per day. A higher muscle mass requires more energy, more food. If you enjoy eating more volume of food - this is where it’s at. Beyond calories, you’ll likely improve other areas of your life with increased muscle mass - like mood, sleep, and cognitive function while decreasing anxiety and stress.
🩸Blood sugar: muscles use blood glucose, blood sugar, for fuel. Maintenance and increasing muscle mass can decrease insulin resistance. Provide yourself with MORE of the ability to control blood sugar. In turn you’ll likely lower your A1c while stabilizing energy, hunger, and mood.
🏋🏼Body mechanics/less injury: maintenance of muscle mass and strength can support a person's ability to live life to fullest, by promoting optimal mobility and full independence.
This is not an exhaustive list of benefits, but it will get you thinking about how to incorporate more of what will support a more fulfilling and healthful life.
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RECIPE(s) of THE WEEK
Hoping to get the Thanksgiving meal without all the responsibility and family drama? The recipes you need are right here. Put down your Pumpkin Spice Lattes and try some new fall flavors that are going to save you $$, time, and still make you smile.
Turkey Roulade with Autumn Hash
You’ll impress family and friends (or yourself) with this recipe. It always looks and feels gourmet. Don’t let the “roulade” intimidate you here. If you can roll up a newspaper, you can make this.
The best part, this is done on essentially one pan and can be served right off of it to save even more clean up. Whenever you don’t want to do dishes, just call it “family style”.
Ingredients:
1 boneless skin on turkey breast (5#) use individual chicken breasts if desired
3 cups cubed bread or prepared bread crumbs
4 cups cubed and peeled butternut squash (get it pre cut)
1 large leek, sliced 1/2 inch moons (white/green parts only)
2 medium Yukon gold potatoes, cut 1/2 inch cubes
1/2 cup extra virgin olive oil
4 scallions, finely chopped (white/green parts only)
1/2 cup dried cranberries
1 cup diced unpeeled green apple (about 1/2 apple)
1 tsp chopped fresh thyme
1 cup chicken broth
1/2 cup ground flax seed
1/4 cup milk
1 large egg yolk
1 teaspoon garlic powder
+salt/pepper
Preparation:
1.) Preheat over to 400 degrees F. Line sheet pan with aluminum foil.
2.) If using cubed fresh bread - arrange the cubed bread on sheet pan in a single even layer. Roast in over for about 8 minutes or until golden brown. Take off sheet pan and set aside.
3.) Prepare the hash - on the sheet pan you just used toss together the squash, leek, potato, 1/4 cup olive oil, salt, and pepper until whole mixture looks covered. Spread out into even layer - set aside
4.) In a large bowl make the stuffing - add bread cubes, scallions, cranberries, apple, sage, thyme, broth, ground flax seed, milk, egg yolk, garlic powder, 2 TBSP olive oil, salt and pepper - stir to combine. Set aside.
5.) Prepare your turkey - lay turkey skin side down on cutting board and cover with plastic wrap. Use a heavy pan or meat tenderizer to pound the turkey to even thickness - about 1 inch. At that point, remove the plastic wrap and spread the stuffing, evenly over the meat leaving about a 1/2 inch border on all sides.
6.) Prepare to roll the turkey - start on one of the long sides and role slowly and tightly, like