A healthy, Asian spin on your usual weeknight pasta dish
Luxurious coconut milk and peanut butter make a silky sauce — and a savory sweet topping for squash, edamame and broccoli.
Ingredients
1 large spaghetti squash 1 tablespoon olive oil Sea salt and freshly ground black pepper 1/2 cup no-added-sugar peanut butter 1 cup canned light coconut milk, plus more if needed 2 garlic cloves 1 1/2 teaspoons ground ginger 1 tablespoon soy sauce 1 1/2 teaspoons rice vinegar 1 large head broccoli, cut into bite-sized florets and steamed 2 bunches Swiss chard, roughly chopped and steamed 1 cup cooked edamame 1 bunch green onions or scallions, chopped, for garnish 1/2 cup chopped peanuts, for garnish
Directions
Preheat the oven to 400° F.
Line a baking sheet with foil and set aside.
Carefully cut the spaghetti squash in half lengthwise, using a large, sharp knife. Remove the seeds and stringy guts and discard or compost.
Brush the cut insides of the squash with 1 tablespoon of the olive oil. Season with salt and pepper.
Place the spaghetti squash, cut side down, on the prepared baking sheet and roast until tender, 45 to 60 minutes. When it’s done, the strands of the squash should fall off easily when scraped with a fork.
Remove from the oven and let the cooked spaghetti squash cool for about 5 minutes, then scrape all the flesh into a pile of strands in a large bowl.
Taste and season with more salt and pepper, if needed.
Place the peanut butter, coconut milk, garlic, ginger, soy sauce and rice vinegar in a blender, and blend on high speed until completely smooth; add a little more coconut milk if a thinner consistency is desired.
Mix the squash with the cooked broccoli, Swiss chard and edamame.
Divide equally among four bowls. Drizzle with the peanut sauce and sprinkle with the green onions and peanuts.
Nutrition information (per serving)
Makes 4 servings
Calories: 591 Total fat: 40.5 g Saturated fat: 7.9 g Trans fat: 0 g Cholesterol: 0 mg Sodium: 1121.1 mg Total Carbohydrate: 40.5 g Fiber: 14.1 g Sugar: 11.2 g Protein: 27.3 g
Does slow running have a place in your run routine? 🏃♂️
A cardiologist (and a runner) explains how the idea of slowing your pace can prevent injuries, help you log more run miles and train your body for all the stress that comes with running: https://t.co/59Q7kSUsxmpic.twitter.com/n7a04aTE76
Any extra calorie burn from exercising in cold or hot temps is minimal
Everyone has their preferences for how they want to exercise. Some like to wear layers and turn up the heat when pumping iron. Others like to run for miles, no matter how cold it is outside. But have you ever given any thought to how many calories you’re burning when it’s cold or hot — and if one burns more calories than the other?
Sports medicine physician Matthew Kampert, DO, shares how temperature can affect physical fitness and which temps are best for your workouts.
Is cold or hot weather better for burning calories?
It takes a lot of energy — in the form of calories — to keep you alive. Even when you’re at rest, your body is constantly burning calories to do vital things like keep your heart beating.
It also takes calories to keep your core body temperature at about 98.6 degrees Fahrenheit (37 degrees Celsius). If your body gets too hot or too cold, it burns extra calories to get your core body temperature back to a healthy range. This process is called thermoregulation.
“The harder your muscles work, the more calories you burn,” says Dr. Kampert. “So, if you’re exercising in hotter or colder weather, your body has to work harder to regulate its temperature while you’re exercising.”
Both cold and hot weather can slightly increase the number of calories your body burns. But for most people, the difference is so small that it won’t have much impact on weight loss. It’s the workout itself that’s responsible for burning most of your calories.
Dr. Kampert explains how calorie burn changes in both cold and hot environments.
Burning calories in the cold
In colder environments, your body works to keep your core temperature from dropping. To do that, it first tries to conserve heat. If that’s not enough, it starts generating more heat. This process involves several different mechanisms, such as:
Vasoconstriction: Your blood vessels narrow and send less warm blood to the surface of your skin to help reduce heat loss.
Shivering: When you’ve got the chills, your muscles automatically burn calories and generate heat by rapidly contracting and relaxing.
“Your muscles require energy every time they move, even when it’s an involuntary action like shivering,” explains Dr. Kampert. “You may burn a few extra calories when you’re cold, but the increase is small and isn’t enough to make exercising in cold weather a weight-loss strategy.”
Plus, without proper protection and enough layering, long-term exposure to cold weather could lead to injury and impact dexterity, flexibility and muscle strength.
Burning calories in the heat
Some people intentionally exercise in the heat or wear extra layers to make themselves sweat more, thinking it will help them burn more calories. But sweating doesn’t always equal an increase in calorie burn. It’s simply your body’s way of cooling itself down through thermoregulation.
When your body overheats, it works to lower your core temperature to healthy levels. It does this primarily through:
Vasodilation: Your blood vessels widen to send more warm blood to the surface of your skin, allowing heat to escape.
Sweating: Sweat evaporates from your skin, carrying heat away from your body and helping prevent overheating.
“Sweat evaporates more easily in hot, dry environments,” says Dr. Kampert. “In humid environments, the air is already saturated with water vapor, so it becomes harder for your body to cool itself down and harder to exercise.”
Trying to make yourself sweat more by exercising in extreme heat or wearing heavy clothing isn’t an effective weight-loss strategy. Instead, it can increase your risk of:
Dehydration
Heat cramps
Heat exhaustion
Heatstroke
A better approach to working out in any temp
Working out in extreme temperatures poses significant risk for older adults, young children and others with a reduced ability to regulate body temperature.
Check in with your healthcare provider before exercising in cold or hot temps if you:
Have cardiovascular disease
Have diabetes
Have obesity
Take certain medications, like blood thinners
“If your goal is to burn more calories, the intensity, duration and consistency of your workout matter far more than the temperature of your surroundings,” stresses Dr. Kampert. “When exercising, focus on training safely and be prepared for inclement weather.”
Avoid wearing too many layers or accessories on your next cold run. Excess sweat can cool your body too quickly after exercising, making you feel colder. Instead, Dr. Kampert suggests wearing:
A synthetic moisture-wicking base layer, like nylon or polyester
An insulating middle layer, like fleece or wool
A windproof or weatherproof outer layer
When it comes to the heat, stick to clothing that’s:
Lightweight
Light-colored
Loose fitting
In either case, you want to stay hydrated and take things slow. If you feel dizzy or distressed, or if something doesn’t feel right, stop what you’re doing and head inside for recovery.
“Exercising in extreme temperatures increases the intensity of a workout, but it comes with its own set of risks and won’t increase how many calories you’re burning in any significant way,” reiterates Dr. Kampert. “If you’re looking to burn more calories, try progressing your workouts by increasing the amount of sets, reps or weight you’re lifting.”
When you’re pregnant, it’s important to eat a healthy diet that provides the nutrients you need. That helps keep you feeling your best and promotes healthy fetal development. But pregnancy also puts you at higher risk for foodborne illness. Some foods and drinks can increase your risk for pregnancy complications. Avoid high-mercury fish and processed meat, and go easy on salt and caffeine.
A group of adults are taking a fitness class together at the gym. They are working out on exercise mats and are holding a high plank.
A physical therapist answers your questions
If you suffer from back pain, you’ve probably heard that strengthening your core can bring you some relief. But is this always true? And if so, how do you do it? We spoke with Cleveland Clinic physical therapist Patti Mariano, DPT, to find out.
Q: What is your core?
When most people think about the core of the body they think of the abdominal or six-pack area just below the ribs. While the abdominal muscles are an important part of the core, we consider other areas important, too.
Your core includes:
Front abdominal muscles — the rectus abdominis
Muscles along the side of your body — the internal and external obliques
A deep muscle that wraps around the front — the transverse abdominis
Muscles in your back that are located between your spine bones and run along your spine — the erector spinae and multifidi
Your core also includes the diaphragm and muscles of the pelvic floor. I also consider the gluteal muscles as core muscles.
Q: What is the relationship between core strength and back pain?
Theoretically, if your muscles around the low back are weak, your body will rely more on passive structures, including ligaments — the tissue that connects bone to bone — as well as the spinal bones or discs, which lie between the spinal bones, for stability, which can cause pain.
But some studies have shown that specific core exercises are not any more beneficial than general exercise for low back pain. What we know is that exercise in general can help, and focusing on core muscles may provide some additional benefit.
Q: What are some exercises for the core that can help with back pain?
Here are my top five:
Side plank — Sit on the floor with your right hand below your right shoulder and feet stacked. Lift your body, keeping your legs long, abdominals engaged and feet stacked. Hold. Repeat on the other side. You can modify this pose by dropping your bottom knee to the floor for extra support.
Plank — Kneel on all fours. Pull in your abdomen and step your feet behind you until your legs are straight. Keep your hands directly under your shoulders and your neck straight. Hold your abdomen and legs tight and avoid letting your lower back sag. Hold and breathe for 30 seconds. You can modify this pose by lowering your knees.
Bird dog — Kneel on all fours. Reach one arm out in front of you, draw in your abdomen, and extend the opposite leg long behind you. Repeat on the other side.
Scissors — Lie on your back with your arms at your sides and legs pointed straight into the air above your hips. Press your lower back into the mat and tighten your abdomen. Lower your right leg until it’s a few inches from the floor. Raise your right leg up and begin lowering your left leg the same way. Continue switching right and left.
Upward dog — Lie face down with head slightly lifted and hands palm-down under your shoulders. Point your toes. Exhale, then press through your hands and the tops of your feet and raise your body and legs up until your arms are straight and your body and legs are off the ground. Keep your neck relaxed and long and thigh muscles tight as you hold and breathe.
For the plank exercises, start by holding them for 15 seconds to 30 seconds. For bird dog and scissors, try three sets of eight or 10 repetitions. For upward dog, do one set of 10 repetitions.
Q: Can you injure your back by trying to strengthen your core?
Any exercise performed incorrectly, whether it is core-strengthening or otherwise, has the potential to cause discomfort.
Twisting exercises or even incorrectly completing the exercises cited above can cause pain in the low back. But it’s highly unlikely that one repetition of an exercise will seriously harm your body, unless it’s an exercise using a very heavy weight.
The best way to keep your body safe is to listen to body cues such as pain during and immediately after an exercise, and the next day after exercising.
Q: When should you talk to a doctor about your back pain?
If any of the following is going on you should consult with your doctor:
Your pain has been going on for longer than a month, despite resting from activities that make it worse.
Your pain is getting worse.
Your pain wakes you from sleep.
Your pain is in your low back but also is going down one or both of your legs.
You notice that one leg is becoming weaker than the other.
Q: Where should you turn if you want help in creating a plan to address back pain?
Physical therapists train as musculoskeletal experts — they are the experts on muscles, bones and human movement. These professionals are the most qualified, aside from an orthopedic doctor, to assess back problems.
Since there are many factors that impact low back pain and many types of low back pain, it is a good idea to visit at least one time with a physical therapist for an evaluation and subsequent plan of care. This will give you an individually tailored plan with exercises that progress safely.
The idea of core strengthening, while beneficial, is just one piece of the low back pain puzzle.
Perhaps it’s unsurprising, given + + marketing, there’s an assumption health supplements are beneficial. They are not. Water & a balanced diet are the only health supplements we need (vast majority of cases). VAT on health supplements via @IrishTimes
