The pursuit of health is a never-ending journey, and there is always more we can do to better ourselves. New revelations about effective lifestyle changes ensure there’s always more to know. No. 1: Don’t skip breakfast. Breakfast is the most important meal of the day, but busybodies and dieters frequently forgo this morning meal to their detriment. A recent study showed that regular breakfast correlates with a healthy cardiovascular system and a reduced risk of stroke, diabetes, obesity, and hypertension. Another study revealed that people who skip breakfast are less likely to lose weight. Breakfast can be anything from buttered toast to yogurt and granola. But the best options are high-protein, low-calorie choices. No. 2: Drink your coffee after breakfast. Speaking of breakfast, wait until after your morning meal for your daily cup of joe. Drinking coffee before you eat can slow your glucose control, causing blood sugar spikes. It will also reduce caffeine’s efficacy, as it increases your cortisol levels too early. No. 3: Keep a water bottle on hand. Hydration is the key to wellness. Every cell in your body demands a constant supply of H2O, so drink water. It’ll abate headaches while giving you better sleep, a sharper mind, and a better mood. It’s recommended that you drink half your body weight in ounces. If you weigh 150 pounds, drink 75 ounces. 4 Expert-Backed Tips for Better Health
A reusable water bottle to help measure your intake is an excellent helper in this mission. If you just can’t drink that much, eating fruits and vegetables with high water content can help bridge the gap. No. 4: Don’t stress about wellness. The purpose of wellness is to improve your life. If you resent and stress about your diet, change it to something that suits you better, like flexible dieting. If you don’t want to wake up early and exercise before work, don’t. The best thing you can do for yourself is stay mindful. Be aware of what, when, and how much of everything you consume. Just don’t stress if you’re not perfect all the time. Everyone makes mistakes, but you can always get back on track.
CITRUS BBQ CHICKEN Inspired by FoodNetwork.com
Continued from Cover ... because not even I am capable of doing that for any time longer than a month without feedback from one of my staff members)? Whatever it is, please do me a favor and at least admit it to yourself. If you expect the best chances at avoiding adverse cardiac issues, maybe you should expect to pay somebody who will thoroughly INSPECT all the details your PCP won’t due to insurance reimbursement restrictions. If you expect to avoid future back pain, maybe it’s time you call me for a quick “tune-up” to make sure you’re still on track. And finally, if you expect to add life to your years and not just years to your life (read that over again), maybe
INGREDIENTS • 8 skin-on chicken leg and thigh pieces
• 3 cloves garlic, minced • 1 tbsp Dijon mustard • 2 tbsp Worcestershire sauce • 2 tsp ground cumin • 1 1/2 tsp smoked paprika • Salt and pepper to taste
• 1 1/3 cups ketchup • 2 tbsp brown sugar
• Juice and zest of 1 orange • Juice and zest of 1 lemon
DIRECTIONS
1. Place chicken in a large resealable plastic bag. Combine all other ingredients in a small bowl. 2. Reserve 1 cup of the sauce and add the rest to the plastic bag. Toss to evenly coat the chicken and marinate overnight. 3. In a small saucepan over medium-high heat, add remaining sauce and bring to a boil. Reduce heat and simmer to thicken sauce, about 10 minutes. Set aside. 4. On grill set for medium-high heat, arrange chicken skin side down. Cook until grill marks form, about 4 minutes. Flip chicken, cover grill, and cook until a thermometer inserted into thighs reads 165 F, about 20–25 minutes. 5. Serve with remaining sauce.
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