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Click the pic for our YouTube demonstration.
2 boneless skinless chicken breasts, 8-9 oz each (225-255 g each) (raw weight)
2.5 tbsp (37 ml) extra virgin olive oil
few sprigs of fresh rosemary (optional)
2 cloves garlic, diced
Montreal Steak Seasoning to taste
garlic salt to taste
Morton sea salt (coarse)
black pepper to taste
9 oz (255 g) fresh sugar snap peas
Choose one of two seasonings: 1) Montreal Steak or 2) Rosemary lemon-pepper.
Brush one side of the breasts with about 1/2 tbsp olive oil. For Rosemary-style chicken, sprinkle the breasts with lemon-pepper seasoning, sea salt, and pepper to taste. Garnish with rosemary sprigs.
For Montreal-style, that seasoning is all you need; it already contains salt and pepper. Rosemary sprigs are optional.
Then cook the breasts in a sous vide device (see video) at 142°F for two hours.
When that’s done, my wife likes to sear the breasts in a frying pan (with a little olive oil) over medium-high heat, 1–2 minutes on each side. The chicken is fully cooked after two hours in the sous vide device, but the searing may enhance the flavor and appearance. It’s optional.
When the chicken is close to being done, sauté the garlic in two oz of olive oil over medium high heat for a minute or two, then add the sugar snap peas and a little garlic salt and pepper to taste, and cook for two to four minutes, stirring frequently.
Number of servings: 2
AMD boxes: 1 veggie, 2 fat, 1 protein
Nutritional analysis per serving:
Calorie breakdown: 42% fat, 8% carbohydrate, 50% protein
Carb grams: 10
Fiber grams: 4
Digestible carb grams: 6
Prominent nutrients: protein, B6, iron, niacin, pantothenic acid, phosphorus, selenium
From Dr. Emily Deans at Psychology Today:
“This year, finally, we have the SMILES trial, the very first dietary trial to look specifically at a dietary treatment in a depressed population in a mental health setting. Participants met criteria for depression and many were already being treated with standard therapy, meds, or both. The designers of this trial took the preponderance of observational and controlled data we already have for general and mental health and decided to train people using dietary advice, nutritional counseling, and motivational interviewing directed at eating a “modified Mediterranean diet” that combined the Australian Dietary Guidelines and the Dietary Guidelines for Adults in Greece. They recommended eating whole grains, vegetables, fruit, legumes, unsweetened dairy, raw nuts, fish, chicken, eggs, red meat (up to three servings per week), and olive oil. Everyone in the study met criteria for a depressive disorder.
The experimental arm of subjects were instructed to reduce the intake of sweets, refined cereals, fried food, fast food, processed meat, sugary drinks, and any alcohol beyond 1-2 glasses of wine with meals. There were seven hour long nutritional counseling sessions and a sample “food hamper” with some food and recipes. The control group had the same number of sessions in “social support,” which is a type of supportive therapy that is meant to mimic the time and interpersonal engagement of the experimental group without utilizing psychotherapeutic techniques.
* * *
Despite the small size, the results were still statistically significant and better than anticipated. The dietary group had bigger reductions in depression scores at the end of 12 weeks. Remission of depression symptoms occurred in 32.3 percent of the diet group as opposed to 8 percent of the control group.”
The Mediterranean diet: Is there anything it can’t do?
Prospective studies, which are generally considered to be more rigorous than cross-sectional studies and which follow groups of people over time, in this case from several months to 20 years, had varied results and produced “no clear picture” of the relationship between alcohol and weight. Several found either no relationship or a negative relationship, at least in women, while others found that men who drank tended to risk becoming obese, especially if they were beer drinkers.
The conclusion from the most recent such studies: While heavy drinkers risked gaining weight, “light to moderate alcohol intake is not associated with weight gain or changes in waist circumference.”
Parker here. “Light to moderate” drinking would be up to one drink a day for women or two a day for men, on average.
You can even lose excess body weight without deleting alcohol from your diet, as in the Ketogenic Mediterranean Diet.
I’m running across more middle-aged and older men who are taking testosterone supplements. I don’t know if it’s a national trend or simply a Scottsdale, AZ, phenomenon.
The Endocrine Society in 2010 published guidelines regarding testosterone therapy for men who are androgen-deficient. Here are their recommendations on who should be tested for deficiency, and how:
1.1 Diagnosis and evaluation of patients with suspected androgen deficiency
We recommend making a diagnosis of androgen deficiency only in men with consistent symptoms and signs and unequivocally low serum testosterone levels.
We suggest that clinicians measure serum testosterone level in patients with clinical manifestations shown in Table 1A. We suggest that clinicians also consider measuring serum testosterone level when patients report the less specific symptoms and signs listed in Table 1B.
Symptoms and signs suggestive of androgen deficiency in men
A. More specific symptoms and signs
Incomplete or delayed sexual development, eunuchoidism
Reduced sexual desire (libido) and activity
Decreased spontaneous erections
Breast discomfort, gynecomastia
Loss of body (axillary and pubic) hair, reduced shaving
Very small (especially <5 ml) or shrinking testes
Inability to father children, low or zero sperm count
Height loss, low trauma fracture, low bone mineral density
Hot flushes, sweats
B. Other less specific symptoms and signs
Decreased energy, motivation, initiative, and self-confidence
Feeling sad or blue, depressed mood, dysthymia
Poor concentration and memory
Sleep disturbance, increased sleepiness
Mild anemia (normochromic, normocytic, in the female range)
Reduced muscle bulk and strength
Increased body fat, body mass index
Diminished physical or work performance
We suggest the measurement of morning total testosterone level by a reliable assay as the initial diagnostic test.
We recommend confirmation of the diagnosis by repeating measurement of total testosterone.
We suggest measurement of free or bioavailable testosterone level, using an accurate and reliable assay, in some men in whom total testosterone concentrations are near the lower limit of the normal range and in whom alterations of SHBG are suspected.
We suggest that an evaluation of androgen deficiency should not be made during an acute or subacute illness.
I need to reach more people. Last fall I tripled my blogging frequency and it did nothing to increase viewership. I plan to cut back on written blogging and Tweeting, but will be doing more videos. It’s an experiment.
I’ll try to keep all videos under six minutes out of respect for your time.
This video mentions the topics I’ll be covering. If they sound interesting, please subscribe to the pxHealth YouTube Channel.
Every normal man must be tempted at times to spit on his hands, hoist the black flag, and begin slitting throats.
– H.L. Mencken