There is extensive research that shows the many health benefits associated with consuming a Mediterranean diet. Newer research is now finding that supplementing with coenzyme Q10 (CoQ10) in addition to this way of eating can reduce markers of inflammation by modulating gene expression responsible for aspects of inflammation.

High levels of inflammation have been associated with increased risks of developing many forms of chronic disease including diabetes, cancer and cardiovascular disease.

Source: Mediterranean Diet Supplemented With Coenzyme Q10 Modifies the Expression of Proinflammatory and Endoplasmic Reticulum Stress–Related Genes in Elderly Men and Women

This is a favorite recipe of mine and is a HUGE hit at get togethers. Not only is it yummy, but it's healthy too! It contains beans and vegetables, which we all know are high in antioxidants, soluble fiber, vitamins and minerals. This recipe has a bite, but feel free to limit or ommit the adobo chilies if you don't particulary like spicy foods. Enjoy!






Ingredients:
- 3 cups yellow and red sweet pepper (about 1 medium pepper each)
- 2 cups black beans (about 1 can) - Drain and rinse
- 1 can corn - no salt or sugar added (can use fresh corn as well!)
- 1/2 cup minced red onion
- 1/2 cup chopped scallions
- 1/2 cup chopped fresh cilantro
- 2 cups cherry tomatoes - quartered
- 1/3 cup red wine vinegar or fresh lime (I like it better with lime)
- 2 chipotle chilies in adobo sauce (found in a can) - finely chopped
- 1 Tbsp adobo sauce from can
- 1/4 cup canola or olive oil
- 1/2 tsp ground black pepper
- 1 Tbsp ground cumin
- 1 tsp sea salt

Mix all together in a large bowl. Best if you let sit in the refrigerator for an hour or longer before serving. Serve as a side dish or use as a dip with baked whole grain tortilla chips. Also is great added into a wrap with turkey, chicken breast or hummus.

Healthy wishes,

Alissa

To get bigger muscles, you may not have to lift bigger weights!

Experts recommend that we spend time each week doing strength-building exercises. Many have suggested that if you want muscle growth, you need to lift heavy. But a paper in the new issue of Applied Physiology, Nutrition, and Metabolism finds that may not be true.

Researchers tested several variables to see what worked best for bulking up. Option one: taking a heavy weight and lifting it a few times. Or option two: using a lighter weight and doing more repetitions.

The results: lifting more reps of lighter weights worked just as well for building and strengthening muscles.

This key to this approach is doing enough reps so the last two or three feel very difficult while still maintaining proper form. The key to muscle growth and/or strength is creating muscle fatigue. If you're nearing the end of your reps and still finding it quite easy, do a few more repetitions until the fatigue sets in and make sure to increase the weight on your next set. I suggest working with a qualified personal trainer who will be able to help you come up with a workout plan that's right for you.