Chicken Stuffed with Cheese and Mushroom

 

Turkey Italian Meatballs

Stuffed Greek Turkey Burgers

 

BBQ Protein Bowls

 

Ingredients

• 2 c. 

  barbecue sauce

• 1/3 c. 

  orange juice

• 1 tsp. 

  cumin

• 1/2 tsp. 

  chili powder

• 3 

  cloves garlic, minced and divided

• 1 Tbsp. 

  extra- virgin olive oil

• 1 lb. 

  boneless skinless chicken breasts

• kosher salt

• Freshly ground black pepper

• 2/3 c. 

  mayonnaise

• 1/2 c. 

  red wine vinegar

• 1 Tbsp. 

  Dijon mustard

• 1 c. 

  kale, finely chopped

• 2 c. 

  shredded cabbage

• 1 c. 

  shredded carrots

• 3 c. cooked brown rice 
• 1 c. 

  frozen corn, thawed

• 1/2 c. 

  pickle chips

Directions

1. In a large bowl, combine barbecue sauce, orange juice, cumin, chili powder and 2 cloves garlic. Reserve 1/4 cup for serving.
2. In a large skillet over medium heat, heat oil. Add chicken and season with salt and pepper. Cook for 8 minutes and flip, then pour 3/4 of the sauce over chicken breasts and cook 8 minutes more until chicken is cooked through and sauce has reduced slightly. Transfer to a plate to let rest, then slice into cubes and let cool completely.
3. In a medium bowl, whisk together mayo, red wine vinegar, mustard and remaining garlic. In a large bowl, combine kale, cabbage and carrots. Pour dressing over the slaw ingredients and toss to combine. Season with salt and pepper.
4. Build bowls: Divide rice evenly between 4 bowls. Divide chicken, slaw, corn and pickles evenly between bowls. Garnish with with the remaining barbecue sauce and serve.

Sesame Tofu & Broccoli

Ingredients

• 14 oz. 

  extra-firm tofu

• 2 

  small heads broccoli

• 2 

  scallions

• 1 

  (1") piece ginger, peeled

• 2 

  cloves garlic, peeled

• 3/4 c. 

  low-sodium vegetable broth

• 1/2 c. 

  reduced-sodium soy sauce

• 1/4 c. 

  pure maple syrup

• 3 Tbsp. 

  chili crisp

• 2 Tbsp. 

  unseasoned rice vinegar

• 2 Tbsp. 

  toasted sesame oil 

• 1 Tbsp. 

  plus 1/3 c. cornstarch, divided

• 4 Tbsp. 

  neutral oil, divided

• Kosher salt

• Toasted sesame seeds and steamed white rice, for serving

Directions

 

1. Place 3 layers of paper towels or a clean kitchen towel on a plate. Place tofu on towels and cover with another 3 layers of towels or another clean kitchen towel. Place a heavy can or skillet on top of tofu to press moisture out, pouring off excess water and replacing towels as they get soaked, 30 to 45 minutes (you can do this with a tofu press if you have one).
2. Meanwhile, preheat oven to 425°. Cut broccoli heads into florets. Thinly slice scallions and separate green and white parts. Into a medium bowl or large measuring cup, grate ginger and garlic. Add white scallion parts, broth, soy sauce, maple syrup, chili crisp, vinegar, sesame oil, and 1 tablespoon cornstarch and whisk to combine.
3. Break tofu into rough 1" pieces and transfer to a large bowl. Sprinkle with 1/2 teaspoon salt, drizzle with 1 tablespoon neutral oil, and gently toss tofu to coat. Sprinkle with remaining 1/3 cup cornstarch and gently toss until tofu is coated. Arrange on a parchment-lined baking sheet and drizzle with 2 tablespoons neutral oil.
4. Bake tofu, turning halfway through, until light brown and crisp, about 25 minutes.
5. When tofu has about 12 minutes remaining, in a large skillet or wok over medium-high heat, heat remaining 1 tablespoon neutral oil. Add broccoli; season with salt, then toss to coat broccoli with oil. Cook, stirring frequently, until broccoli is starting to char, 4 to 5 minutes. Transfer broccoli to a plate.
6. Reduce heat to medium. Whisk sauce to reincorporate cornstarch and pour into skillet. Bring to a simmer and cook, stirring occasionally, until slightly thickened, about 4 minutes. Add broccoli and tofu to skillet and toss to coat in sauce. Top with green scallion parts and sesame seeds. Serve over rice.

Bacon Cheeseburger Pie

 Ingredients

• 1.5 pounds Ground Beef (700g) (75-25%)
• 6 pieces Bacon (chopped)
• 3 Eggs (large)
• 7 oz Cheddar Cheese (200g) (divided)
• 5 fl oz Double Cream / Heavy Cream (150ml)
• Butter (for greasing)
• 1/2 teaspoon Salt

Instructions

Start by preheating the oven to 400°F (200°C) and greasing a frying pan with butter.

Chop up three pieces of bacon. Add it to the pan with the ground beef, salt, and pepper. Cook everything until lightly browned.

Transfer the cooked beef and bacon to a baking dish.

Crack three eggs into a bowl and whisk. Add them to the baking dish on top of the meat, then add the double cream and half of the cheddar cheese. Mix well.Top the dish with the remaining grated cheese and three more chopped pieces of bacon.Bake for 25-30 minutes. Let it cool for 10 minutes before slicing and serving.

Weight loss and diabetes drugs cost more in the US than in other countries

Weight loss and diabetes medications are much more expensive in the United States compared to other countries, a recent analysis from KFF finds.

The analysis looked at the cost of a month's supply of semaglutide, which is used in the diabetes drug Ozempic and its related weight loss drug Wegovy, as well as the blood sugar medication tirzepatide, sold as Mounjaro for treating Type 2 diabetes and sometimes used for obesity.

Wegovy had the highest price, costing $1,349 in the US, which is four times the price in Germany and 4.5 times the price in the Netherlands.

A one-month supply of Mounjaro costs $1,023 in the US, over three times its cost in Japan and more than double the price in the Netherlands.

Ozempic is priced at $936 in the US, while it's sold for much less in the UK and France: $93 and $83, respectively.

These list prices might not be what people actually pay because manufacturers often offer coupons, and private insurers can negotiate lower prices.

KFF stated that even if prices decrease somewhat, the combination of higher drug prices and higher obesity rates in the US could still lead to more healthcare spending than in other countries.

About 42% of adults in the US aged 20 and above are obese, which often results in higher medical costs.

The CDC mentioned that the estimated annual medical cost of obesity in the US was around $173 billion in 2019. Medical costs for obese adults were $1,861 higher compared to those with a healthy weight.

Another survey from KFF found that almost 60% of adults trying to lose weight, and even a quarter of those not actively trying, would be interested in trying a weight loss prescription drug if it's proven safe and effective.

Additionally, over half of adults believe that insurance should cover weight loss prescription drugs for anyone aiming to lose weight, and around 80% think they should be covered for individuals who are overweight or obese, according to the KFF survey.

Crunchy lettuce salad wraps with sweet satay dip

 

Ingredients

• 2 Little Gem lettuces, outer leaves only, or loose-leaf lettuce
• 1 cooked chicken breast, chopped
• 1 carrot, grated
• ¼ cucumber, sliced
• 2 radishes, thinly sliced
• handful of coriander or mint leaves

For the sweet satay dip

• 2 tbsp peanut or almond butter
• 1 tbsp sweet chilli sauce
• ½ tsp soy sauce
• 1 lime, ½ juiced, ½ cut into wedges to serve

Directions

• For the dip, combine the peanut butter, chilli sauce, soy sauce and lime juice in a bowl, loosening with a splash of cold water, if needed, so it’s a drizzling consistency.

• Lay a couple of lettuce leaves on a plate and pile a little chicken and some of the veg on each piece. Scatter over the coriander or mint leaves, and squeeze over some lime juice. Drizzle over some of the satay dip, then roll the lettuce around the filling. Serve with the remaining satay on the side for dipping, if you like and the lime wedges for squeezing over.

Broccoli Chicken Fritters

 

Marry me Chicken

 

Causes of dental and oral diseases

 

Your oral cavity collects all sorts of bacteria, viruses, and fungi. Some of them belong there, making up the normal flora of your mouth. They’re generally harmless in small quantities. But a diet high in sugar creates conditions in which acid-producing bacteria can flourish. This acid dissolves tooth enamel and causes dental cavities.

Bacteria near your gumline thrive in a sticky matrix called plaque. Plaque accumulates, hardens, and migrates down the length of your tooth if it isn’t removed regularly by brushing and flossing. This can inflame your gums and cause the condition known as gingivitis.

Increased inflammation causes your gums to begin to pull away from your teeth. This process creates pockets in which pus may eventually collect. This more advanced stage of gum disease is called periodontitis.

There are many factors that contribute to gingivitis and periodontitis, including:

• smoking
• poor brushing habits
• frequent snacking on sugary foods and drinks
• diabetes 
• the use of medications that reduce the amount of saliva in the mouth
• family history, or genetics
• certain infections, such as HIV or AIDS 
• hormonal changes in women
• acid reflux, or heartburn
• frequent vomiting, due to the acid

Diagnosing dental and oral diseases

Most dental and oral problems can be diagnosed during a dental exam. During an exam, your dentist will closely inspect your:

• teeth 
• mouth
• throat
• tongue
• cheeks
• jaw
• neck

Your dentist might tap or scrape at your teeth with various tools or instruments to assist with a diagnosis. A technician at the dentist’s office will take dental X-rays of your mouth, making sure to get an image of each of your teeth. Be sure to tell your dentist if you’re pregnant. Women who are pregnant shouldn’t have X-rays.

A tool called a probe can be used to measure your gum pockets. This small ruler can tell your dentist whether or not you have gum disease or receding gums. In a healthy mouth, the depth of the pockets between the teeth are usually between 1 and 3 millimeters (mm)Trusted Source. Any measurement higher than that may mean you have gum disease.

If your dentist finds any abnormal lumps, lesions, or growths in your mouth, they may perform a gum biopsy. During a biopsy, a small piece of tissue is removed from the growth or lesion. The sample is then sent to a laboratory for examination under a microscope to check for cancerous cells.

If oral cancer is suspected, your dentist may also order imaging tests to see if the cancer has spread. Tests may include:

• X-ray
• MRI scan
• CT scan 
• endoscopy 

How to naturally lose weight fast

While there are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss, most lack any scientific evidence. There are, however, some strategies backed by science that do have an impact on weight management.

These strategies include exercising, keeping track of calorie intake, intermittent fasting, and reducing the number of carbohydrates in the diet.

Methods of weight loss that scientific research supports include the following:

1. Trying intermittent fasting

Intermittent fasting (IF) is a pattern of eating that involves regular short-term fasts and consuming meals within a shorter time period during the day.

Several studiesTrusted Source have indicated that short-term intermittent fasting, which is up to 24 weeks in duration, leads to weight loss in overweight individuals.

The most common intermittent fasting methods include the following:

• Alternate day fastingTrusted Source (ADF): Fast every other day and eat a typical diet on non-fasting days. The modified versionTrusted Source involves eating just 25–30% of the body’s energy needs on fasting days.
• The 5:2 Diet: Fast on 2 out of every 7 days. On fasting days eat 500–600 calories.
• The 16/8 method: Fast for 16 hours and eat only during an 8-hour window. For most people, the 8-hour window would be around noon to 8 p.m. A study on this method found that eating during a restricted period resulted in the participants consuming fewer calories and losing weight.

It is best to adopt a healthy eating patternTrusted Source on non-fasting days and to avoid overeating.

2. Tracking your diet and exercise

If someone wants to lose weight, they should be aware of what they eat and drink each day. The most effective way to do this is to log these items in either a journal or an online food tracker.

Researchers estimated in 2017 that there would be 3.7 billion health app downloads by the end of the year. ResearchTrusted Source suggests that tracking diet, physical activity, and weight loss progress on the go can be an effective way of managing weight.

One studyTrusted Source found that consistent tracking of physical activity helped with weight loss. Meanwhile, a review studyTrusted Source found a positive correlation between weight loss and the frequency of monitoring food intake and exercise. Even a device as simple as a pedometer can be a useful weight-loss tool.

3. Eating mindfully

Mindful eating is a practice where people pay attention to how and where they eat food. This practice can enable people to enjoy the food they eat and maintain a healthy weightTrusted Source.

As most people lead busy lives, they often tend to eat quickly on the run, in the car, working at their desks, and watching TV. As a result, many people are barely aware of the food they are eating.

Techniques for mindful eating include:

• Sitting down to eat, preferably at a table: Pay attention to the food and enjoy the experience.
• Avoiding distractions while eating: Do not turn on the TV, or a laptop or phone.
• Eating slowly: Take time to chew and savor the food. This technique helps with weight loss, as it gives a person’s brain enough time to recognize the signals that they are full, which can help to prevent over-eating.
• Making considered food choices: Choose foods that are full of nourishing nutrients and those that will satisfy for hours rather than minutes.

4. Eating protein for breakfast

Protein can regulate appetite hormones to help people feel full. This is mostly due to a decrease in the hunger hormone ghrelin and a rise in the satiety hormones peptide YY, GLP-1, and cholecystokininTrusted Source.

ResearchTrusted Source on young adults has also demonstrated that the hormonal effects of eating a high protein breakfast can last for several hours.

Good choices for a high protein breakfast include eggs, oats, nut and seed butters, quinoa porridge, sardines, and chia seed pudding.

5. Cutting back on sugar and refined carbohydrates

The Western diet is increasingly high in added sugars, which has definite links to obesityTrusted Source, even when the sugar occurs in beveragesTrusted Source rather than food.

Refined carbohydrates are heavily processed foods that no longer contain fiber and other nutrients. These include white rice, bread, and pasta.

These foods are quick to digest, and they convert to glucose rapidly.

Excess glucose enters the blood and provokes the hormone insulin, which promotes fat storage in the adipose tissue. This contributes to weight gain.

Where possible, people should swap processed and sugary foods for more healthful options. Good food swaps include:

• whole-grain rice, bread, and pasta instead of the white versions
• fruit, nuts, and seeds instead of high sugar snacks
• herb teas and fruit-infused water instead of high sugar sodas
• smoothies with water or milk instead of fruit juice

6. Eating plenty of fiber

Dietary fiber describes plant-based carbohydrates that are impossible to digest in the small intestine, unlike sugar and starch. Including plenty of fiber in the diet can increase the feeling of fullness, potentially leading to weight loss.

Fiber-rich foods include:

• whole-grain breakfast cereals, whole-wheat pasta, whole-grain bread, oats, barley, and rye
• fruit and vegetables
• peas, beans, and pulses
• nuts and seeds

7. Balancing gut bacteria

One emerging area of research is focusing on the role of bacteria in the gut on weight management.

The human gut hosts a vast number and variety of microorganisms, including around 37 trillion bacteriaTrusted Source.

Every individual has different varieties and amounts of bacteria in their gut. Some types can increase the amount of energy the person harvests from food, leading to fat deposition and weight gain.

Some foods can increase the number of good bacteria in the gut, including:

• A wide variety of plants: Increasing the number of fruits, vegetables, and grains in the diet will result in an increased fiber uptake and a more diverse set of gut bacteria. People should try to ensure that vegetables and other plant-based foods comprise 75 percent of their meal.
• Fermented foods: These enhance the function of good bacteria while inhibiting the growth of bad bacteria. Sauerkraut, kimchi, kefir, yogurt, tempeh, and miso all contain good amounts of probiotics, which help to increase good bacteria. Researchers have studied kimchi widely, and study results suggest that it has anti-obesity effects. Similarly, studies have shown that kefir may help to promote weight loss in overweight women.
• Prebiotic foods: These stimulate the growth and activity of some of the good bacteria that aid weight control. Prebiotic fiber occurs in many fruits and vegetables, especially chicory root, artichoke, onion, garlic, asparagus, leeks, banana, and avocado. It is also in grains, such as oats and barley.

8. Getting a good night’s sleep

Numerous studies have shown that getting fewer than 5–6 hours of sleep per night is associated with an increased incidence of obesityTrusted Source. There are several reasons behind this.

Research suggestsTrusted Source that insufficient or poor-quality sleep slows down the process in which the body converts calories to energy, called metabolism. When metabolism is less effective, the body may store unused energy as fat. In addition, poor sleep can increase the production of insulin and cortisolTrusted Source, which also prompt fat storage.

How long someone sleeps also affects the regulation of the appetite-controlling hormones leptin and ghrelin. Leptin sends signals of fullness to the brain.

9. Managing your stress levels

Stress triggers the release of hormones such as adrenaline and cortisol, which initially decrease the appetite as part of the body’s fight or flight response.

However, when people are under constant stress, cortisol can remain in the bloodstream for longer, which will increase their appetiteTrusted Source and potentially lead to them eating more.

Cortisol signals the need to replenish the body’s nutritional stores from the preferred source of fuel, carbohydrate.

Insulin then transports the sugar from carbohydrates from the blood to the muscles and brain. If the individual does not use this sugar in fight or flight, the body will store it as fat.

Researchers foundTrusted Source that implementing an 8-week stress-management intervention program resulted in a significant reduction in the body mass index (BMI) of children and adolescents who are overweight or have obesity.

Some methods of managing stress include:

• yoga, meditation, or tai chi
• breathing and relaxation techniques
• spending some time outdoors, for example walking or gardening