Incremental Fitness

Healthy Recipe, Vegan Cacao Chile Smoothie

We all know cocoa for the chocolate-y goodness it brings to brownies and other treats. Cacao products — which include unsweetened cocoa powder, nibs, and dark chocolate — are rich in iron and other nutrients. Those labeled “cacao” and sometimes “vegan chocolate” are made from the raw bean and are minimally processed. To reap its maximum antioxidant power, cacao is best consumed uncooked, as in this rich-tasting smoothie adapted from “Trejo’s Cantina” by Danny Trejo (Potter, $28). Blended with potassium-rich bananas, nut milk, peanut butter, and dates, it’s low in sugar and fat and high in protein. A big pinch of ancho chile powder adds a hint of smoky spice. -- Susan Puckett

Ingredients
• 12 ounces (1 ½ cups) unsweetened vanilla almond milk
• 1 banana, peeled, broken into chunks, and frozen
• 1 pitted date, roughly chopped
• 1 tablespoon peanut butter or other nut butter
• 1 tablespoon unsweetened cacao (or unsweetened cocoa) powder
• ½ teaspoon ancho chili powder
• 4 ice cubes

Instructions
1. In a blender, combine the milk, banana, date, peanut butter, cacao powder, chili powder, and ice cubes. Blend until smooth and frothy.
2. Pour into a tall glass and serve immediately.

Susan Puckett is an Atlanta-based food writer and cookbook author.

https://incrementalfit.com/2023/09/13/23-steps-to-a-healthy-rest-of-2023/

23 Steps to a Healthy Rest of 2023 It is always a great time to assess progress on health, fitness, and other goals you had at the start of 2023. Or… maybe you didn’t have any and are only thinking about creating some goals now. That’s fine! Forget regret. Abandon perfection. Embrace consistency! Consider these 23 things we

Healthy Recipe, Pasta with Scallops, Burst Tomatoes, Crispy Garlic, and Herbs

Scallops, often thought of as a luxury product, are now readily accessible in most freezer cases, and a lightning-fast way to boost the protein of a simple pasta meal without the need for cheese. This recipe, inspired by one from the Martha Stewart website, calls for either the thimble-size bay scallops, or the larger sea scallops cut in half. Their mild taste readily melds with the bold flavors of fresh garlic and tomatoes sauteed in heart-healthy olive oil, and whatever herbs you have handy. Serves 4. – Susan Puckett

Ingredients
• Salt
• 8 ounces whole-grain pasta
• 2-3 tablespoons olive oil
• 4 or 5 garlic cloves, thinly sliced
• ¼ teaspoon red pepper flakes, or to taste
• 1 pound bay scallops (or sea scallops, cut in half and tough side muscles removed), patted dry
• 1 pint grape or cherry tomatoes
• Freshly ground pepper
• ¼ cup chopped fresh basil, flat-leaf parsley, mint, or a combination

Instructions
1. In a large pot of boiling water seasoned generously with salt, add the pasta and cook until al dente according to package directions. Drain, reserving ¼ cup of the pasta water.
2. While preparing the pasta, heat the oil over medium-high heat in a large skillet. Add the garlic and red pepper flakes, and sauté just until lightly golden, a minute or less, taking care not to burn. Transfer to a small bowl and set aside.
3. Add the scallops and sauté just until lightly golden on both sides, about 2 minutes, and transfer to a plate. Add the tomatoes to the skillet and cook, stirring frequently, until the skins begin to split, 2 to 3 minutes. Crush the tomatoes with the back of a spoon and season to taste with salt and pepper.
4. Remove the pan from the heat. Add the reserved scallops, cooked pasta, reserved pasta water, half the herbs, and butter. Toss to combine and melt the butter. Divide among bowls, garnish with reserved garlic and parsley, and serve.

Susan Puckett is an Atlanta-based food writer and cookbook author.

https://incrementalfit.com/2023/09/13/science-shows-the-benefits-of-exercise-on-brain-health/

Science Shows the Benefits of Exercise on Brain Health Here’s further proof that exercise is good for us, body and brain alike. In recent months, research has been published showing that exercise is the “top theoretical treatment” for Alzheimer’s disease, jibing with previous research about how it fights dementia. Moderate physical activity am

Healthy Recipe, Strawberry Caprese Salad

Here’s a company-worthy dish that’s healthy, delicious, and makes a stunning presentation anywhere you serve it. Best of all, it requires no cooking and takes only minutes to throw together. It’s a variation on caprese, the ubiquitous Italian salad of fresh mozzarella, sun-ripened tomatoes, and fresh basil. Here, strawberries are the star, complemented with sweet cherry tomatoes that are available year-round. Use the most flavorful, highest quality olive oil and balsamic vinegar you can get your hands on for maximum effect. It’s adapted from a recipe in “The Forest Feast.” Serves 4-6. – Susan Puckett

Ingredients
• 16 ounces fresh strawberries, trimmed and quartered
• 1 cup halved yellow or multi-colored cherry tomatoes
• 8 ounces fresh mozzarella, torn in pieces
• 1 cup torn basil leaves
• 2 tablespoons extra-virgin olive oil
• 1 tablespoon balsamic vinegar
• Freshly cracked pepper
• Flaky salt

Instructions
1. Scatter the quartered strawberries, halved tomatoes, and mozzarella pieces on a platter.
2. Distribute the basil leaves over the top. Drizzle with olive oil and vinegar.
3. Season with a few grindings of black pepper and a sprinkle of flaky salt.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

https://incrementalfit.com/2023/09/13/physical-exercise-is-essential-for-mental-health-too/

Physical Exercise Is Essential for Mental Health, Too At every stage in life, physical health is tied to mental health. When we feel good physically, we’re more likely to feel good mentally, as well. And with dementia, depression, anxiety and loneliness higher among people later in life, this is one more reason to get or stay physically fit. The Wo

Healthy Recipe, Black-Eyed Pea Power Bowls

Black-eyed peas and sweet potatoes are frequent sidekicks to fried chicken and gravy-laden meats. This recipe, slightly adapted from one in Jocelyn Delk Adams’ “Everyday Grand” (Potter, $32.50), gives these two nutritional powerhouses top billing in a flavor-packed one-bowl meal. Each component can be prepared ahead and refrigerated separately, so you can quickly assemble it after you’ve worked up a hunger. Serves 4. RECIPE HERE – Susan Puckett

Sweet Potatoes:
1 large or 2 medium sweet potatoes, peeled and cubed (about 1 pound)
1 tablespoon extra-virgin olive oil
¾ teaspoon kosher salt
½ teaspoon ground cumin
½ teaspoon smoked paprika
Pinch of cayenne pepper

Black-Eyed Peas:
1 ½ to 2 cups cooked or canned, drained, and rinsed black-eyed peas
¼ cup chicken broth, vegetables broth, or water
2 garlic cloves, minced
2 teaspoons fresh lime juice
1 canned chipotle pepper in adobe sauce, finely chopped
1 teaspoon ground cumin
Kosher salt to taste

Curried Green Goddess Dressing:

1 cup plain full-fat Greek yogurt
1 cup mixed fresh herbs (cilantro leaves, basil leaves, fresh parsley)
2 garlic cloves
1 tablespoon fresh lime juice
1 teaspoon hot Madras or regular curry powder
¾ teaspoon kosher salt
Pinch of cayenne pepper

For serving:
1 ½ cups cooked brown rice (or grain of choice)
¼ cup thinly sliced pickled red onions (see note)
2 avocados, peeled and sliced
Fresh cilantro leaves

1. Roast the sweet potato: Preheat the oven to 400 degrees. In a medium bowl, toss together the sweet potato, olive oil, salt, cumin, paprika, and cayenne.
2. Spread the mixture out on a large, rimmed baking sheet and roast for 20 minutes. Give the mixture a stir and roast 15 minutes longer, or until the potatoes are browned and tender.
3. Meanwhile, prepare the black-eyed peas: In a medium saucepan, combine the black-eyed peas, stock or water, garlic, lime juice, chipotle, cumin, and salt and bring to a boil over medium heat. Reduce the heat to low and simmer until the flavors have melded, about 5 minutes. Remove from the heat, cover, and set aside.
4. Make the dressing: In a blender or food processor, combine the yogurt, herbs, garlic, lime juice, curry powder, salt, and cayenne, and blend until smooth.
5. To serve: Divide the grain of choice, peas, sweet potato, and avocado slices among 4 bowls. Top with onion slices, drizzle with dressing, and garnish with cilantro leaves.
6. Leftover ingredients may be refrigerated separately in airtight containers for up to 5 days.

NOTE: To make quick-pickled onions: Thinly slice a red onion and place them in a bowl. Sprinkle with a tablespoon of sugar and a teaspoon of salt, then cover with ½ cup each apple cider vinegar and hot water. Stir to coat and let the onions marinate at least 30 minutes Serve immediately or refrigerate in a tightly sealed container for up to 2 weeks.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

https://incrementalfit.com/2023/09/13/15-reasons-you-must-lift-weights-after-50/

15 Reasons You MUST Lift Weights After 50 After age 50 or so, many people start to gain weight, develop high blood pressure, and become frailer and weaker by the day. Plus, we have universal fears that getting older means we’ll be likely to fall and develop dementia, losing our independence in life. But what if we told you about a mirac

https://incrementalfit.com/2023/08/16/health-fitness-items-for-your-2023-travels/

Health & Fitness Items for Your 2023 Travels Have you ever found yourself in a situation like this? You go on vacation or a business trip, and there’s so much to do in so little time that your exercise routine falls through the cracks. Between the sightseeing and the visiting and maybe the client meetings, you just “don’t have time

https://incrementalfit.com/2023/08/16/how-exercise-helps-parkinsons-patients/

How Exercise Helps Parkinson’s Patients April is Parkinson’s Disease Awareness Month and a good time to discuss how exercise can lessen its symptoms and improve quality of life. Parkinson’s is a neurodegenerative disorder that affects the brain, and symptoms can include tremors, problems with walking and balance, and limb rigidity.

Healthy Recipe, Shrimp Scampi Pasta

Shrimp scampi is an Italian restaurant mainstay, typically loaded with butter and garlic. Here’s a lighter version adapted from the Martha Stewart website, in which the butter is replaced with a smaller amount of heart-healthy extra-virgin oil. A splash of the reserved starchy liquid the pasta was cooked in bolsters the richness of the sauce without the added fat. Serves 4. – Susan Puckett

Ingredients
• 8 ounces angel hair or linguini pasta
• Coarse salt
• 2 tablespoons extra-virgin olive oil, plus more for drizzling
• 1 pound large shrimp, peeled and deveined
• Freshly ground black pepper
• 4-5 garlic cloves, minced
• ¼ teaspoon crushed red pepper flakes, plus more for serving
• Grated zest of 1 large lemon
• 1/4 cup white wine
• Juice of 1 large lemon
• 1/4 cup chopped fresh parsley leaves

Instructions
1. Bring a large pot of water to a boil over high heat. Add the pasta and about 1 tablespoon of salt and cook according to package directions, until al dente.
2. Reserve ¼ cup of the pasta water, then drain the pasta.
3. Meanwhile, heat a large sauté pan over high heat. Add 1 tablespoon of the oil and swirl it to coat the pan. Add the shrimp in a single layer and season with salt and pepper. After 2 minutes, turn the shrimp over; add the remaining tablespoon of oil, the garlic, and the red pepper flakes. Stir constantly for another minute, or just until pink on both sides (take care not to overcook), adjusting the heat to avoid burning the garlic.
4. Add the lemon zest and white wine to the shrimp. Cook and stir about a minute more. Add the lemon juice, cooked pasta, and reserved pasta water to the pan. Toss to combine.
5. Remove from the heat and sprinkle with the parsley. Serve with a drizzle of olive oil and extra red pepper flakes on each serving.

Susan Puckett is an Atlanta-based food writer and cookbook author.

https://incrementalfit.com/2023/08/16/answers-to-your-fitness-questions/

Answers to Your Fitness Questions Sometimes we like to share answers to questions we get asked the most. Here are a few of them. Enjoy! Are there any real health benefits to it? It’s hard for us to believe, but we hear this question often, so it must be true that many people don’t know about this. The simple answ

Healthy Recipe, Seared Pork Chops with Grapes and Thyme

Those jumbo bags of seedless grapes sold in supermarket produce sections are handy to have around in the crisper for healthy snacking. But there are other ways you can maximize that fruitful bounty. Grapes pair exceptionally well with pork, as demonstrated in the recipe here, adapted from one on the health.delicious.com website. To stretch that protein, allow the chops to rest while you make the sauce, then thinly slice the meat against the grain. Chances are, you’ll have plenty for another meal. Serves 2-4.

Ingredients
• 2 thick (bone-in) pork chops, about ¾ pound each
• Salt and pepper
• 1 tablespoon olive oil
• 1 large shallot (or 1 small yellow onion), minced
• 1 large garlic clove, minced
• 2 teaspoons minced fresh thyme leaves (or 12 teaspoon dried)
• 1 cup low-sodium chicken broth
• 1 tablespoon butter (optional)
• 1 ½ cups seedless red or green grapes

Instructions
1. Preheat the oven to 400 degrees. Pat the pork chops dry with paper towels and season on both sides with salt and pepper.
2. In a large cast iron or other heavy-bottomed skillet, heat the olive oil over high heat. Add the pork chops and cook 3 to 4 minutes per side, or until well-browned.
3. Transfer to the oven and roast 5-8 minutes, just until cooked through (145 degrees on a meat thermometer).
4. Remove from the skillet from the oven and transfer the chops to a plate to rest. Pour out all but 1 tablespoon of fat from the pan and set it back on the burner.
5. Add the shallot (or onion) and garlic; cook and stir until softened, 3 to 4 minutes. Stir in the thyme and cook 1 minute longer. Add the broth, bring to a rapid simmer, and cook until reduced by about a third, or until thickened to a gravy consistency.
6. Stir in the butter, if using, add the grapes, and cook 2 to 3 minutes, or until heated through.
7. If desired, thinly slice the pork from the bone across the grain and arrange slices on each of 2 to 4 plates, reserving any leftovers for another meal. Alternately, place a whole chop on each of 2 plates.
8. Spoon the grapes and sauce over the pork and serve.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

https://incrementalfit.com/2023/08/16/build-the-mindset-for-fitness-success/

Build the Mindset for Fitness Success One of the great things about getting older is this: By now, you’ve learned how important it is to have the right mindset in building a new habit or working toward a goal. Right? You’ve done this countless times throughout life, whether at work, with your family, or pursuing hobbies. You know t

https://incrementalfit.com/2023/05/31/meet-your-hip-flexors-they-need-some-love/

Meet Your Hip Flexors: They Need Some Love Back pain is a problem for countless active adults. Did you know a frequent culprit is tight hip flexors? These muscles are crucial in just about all movement, from standing and squatting, to walking and running. They start at the front top of your thighs and flex the hip to raise the knees toward

Healthy Recipe, Creamy Tofu Scramble

Even if you’ve never considered scrambled up a batch of crumbled tofu for breakfast, the skyrocketing price of eggs may have you reconsidering. This easy recipe may earn this plant-based protein new respect. It’s based on one in blogger Gena Hamshaw’s new cookbook, “The Vegan Week: Meal Prep Recipes to Feed Your Future Self.”

While it doesn’t taste exactly like eggs, the texture and appearance are similar and it's satisfying in its own way. A few slivers of red onion, soaked briefly in a pickling solution, add a tangy-sharp counterpoint to the mildly spicy, slightly nutty-flavored tofu. Serves 4. RECIPE HERE – Susan Puckett

Ingredients
Quick Pickled Red Onions:
• ½ cup water
• ¼ cup apple cider vinegar or other vinegar
• 1 teaspoon sugar
• 1 teaspoon salt
• ½ medium red onion, thinly sliced
Creamy Tofu Scramble:
• One 16-ounce block firm tofu
• 2 tablespoons tahini
• 2 tablespoons nutritional yeast
• ½ teaspoon ground turmeric
• ¼ teaspoon kala namak (black salt), optional
• ¼ teaspoon fine sea salt
• 1 tablespoon vegan butter (or regular butter)
• Freshly ground black pepper

Instructions
1. Make the onions: In a small bowl, whisk together the water, vinegar, sugar, and salt until the crystals are dissolved. Add the onions, stir, and set aside.
2. Make the Creamy Tofu Scramble: Set a tea towel on a large plate, place the tofu block on top, and fold the towel over to cover it. Set a heavy skillet or plate topped with a couple of heavy books on top and let stand for 15-30 minutes.
3. Crumble the pressed tofu into a large mixing bowl. Add the tahini, nutritional yeast, turmeric, kala namak (if using), and sea salt. Mix together with your hands until the tofu is finely crumbled and seasonings are thoroughly blended in.
4. In a large nonstick skillet, melt the butter over medium-low heat. Add the tofu mixture and cook, stirring gently, until the tofu is hot throughout and soft but not liquidy, about 5 minutes.
5. Season to taste with pepper before serving. Garnish with a few slices of drained pickled onion and serve. (Leftover eggs will keep in the refrigerator for several weeks. Leftover tofu scramble can be stored in the refrigerator for up to 5 days, or in the freezer for up to 6 weeks.)

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

https://incrementalfit.com/2023/05/31/how-this-athlete-learned-about-healthy-eating-and-you-can-too/

How This Athlete Learned about Healthy Eating – And You Can, Too You can see right away that Deb DeHaven is an athlete. She’s 5 feet 2, weighs 100 pounds, and stays strong by lifting weights three times a week. Here’s what you can’t immediately see: Deb’s doctor recently diagnosed her with hypertension at the crisis stage (180/100). “This is something

Healthy Recipe, Pantry Pasta “Fazool”

Classic Italian pasta e fagioli is a time-consuming soup, involving chicken stock and multiple ingredients that need prepping and chopping. Here’s a lighter, healthier, short-cut riff, adapted from one in chef Noah Galuten’s “Don’t Panic Pantry Cookbook” (Knopf, $ 35). Serves 4-6. – Susan Puckett

Ingredients
• Salt
• 2 (28-ounce) cans whole peeled tomatoes
• 2 tablespoons extra-virgin olive oil (plus more, for serving)
• 4 garlic cloves, sliced (or more, to taste)
• 8 to 10 ounces pre-washed baby spinach greens
• Freshly ground black pepper
• 1 (15-ounce) can cannellini or other white beans, undrained
• 1 teaspoon dried oregano
• Pinch of red pepper flakes, plus more for serving
• 6 to 12 ounces shell or other small pasta
1 cup packed, roughly torn fresh basil leaves (or 3-4 tablespoons prepared pasta)
• Freshly grated parmesan cheese

Instructions
1. Bring a large pot of salted water to a boil.
2. Meanwhile, pour the canned tomatoes and their juices into a large bowl and, with clean hands or a potato masher, crush the tomatoes into a coarse, chunky consistency. Remove and discard any hard stems.
3. In a Dutch oven or pot, heat the 2 tablespoons of oil over medium heat until shimmering. Add the garlic slices and cook, stirring, until golden, a minute or two.
4. Increase the heat to medium-high and add the spinach. Season lightly salt and pepper and cook until fully wilted. Add the beans along with their juices, oregano, red pepper flakes (if using) and a little more salt and pepper and allow them to simmer about 5 minutes, or until the liquid thickens a bit and is reduced by about half.
5. Stir the crushed tomatoes into the mixture, season with a little more salt and pepper, and bring the mixture to a full simmer. Cover the pot with a lid and reduce the heat to medium-low and let simmer while you cook and drain the pasta, 10 or 15 minutes.
6. Add the pasta to the boiling water and cook according to package directions; drain in a colander.
7. Stir in half the basil, or the prepared pesto. If serving the soup all at once, add the pasta to the pot. Or if you’ll be having leftovers, add desired amount of pasta to shallow soup bowls and ladle the soup mixture over the pasta.
8. Top with parmesan cheese, a drizzle of olive oil, and a sprinkle of basil and eat immediately with a spoon.

Susan Puckett is an Atlanta-based food writer and cookbook author.

https://incrementalfit.com/2023/05/31/how-to-thrive-on-your-fitness-journey-now/

How to Thrive on Your Fitness Journey Now Did you start the new year with a big fitness goal – like losing weight or going to the gym three times a week? And have you found it hard to stick to it, like so many people do every year? While setting goals can be motivating, it's easy to get discouraged when we don't see immediate

Healthy Recipe, Loaded Cauliflower Soup

This creamy vegan soup is light and full of flavor, yet deceptively filling. It’s adapted from one in “The Vegetarian Reset” by VasudhaViswanath, which provides plant-based solutions for vegetarians struggling to curb their carbs in the absence of meat. Here, the Indian-born author replaced most of the lentils in her favorite dal with cauliflower and boosted the protein with a handful of raw cashews. A spoonful of turmeric, a component of curry prized for its earthy-sweet flavor and anti-inflammatory effects, supplies its lovely golden hue. Serves 4. -- Susan Puckett

Ingredients
• 1 tablespoon olive oil
• 1 or 2 jalapeño or other hot green chiles, split lengthwise (remove seeds and ribs if you want to tone down the heat)
• 2 tablespoons grated fresh ginger
• 1 tablespoon minced fresh garlic
• 3 cups water
• 1 medium head cauliflower, trimmed of stem and leaves, roughly chopped
• ¼ cup raw cashews
• ¼ cup yellow moong dal or split red lentils, soaked for 30 minutes and drained
• 1 teaspoon salt, plus more to taste
• ½ teaspoon ground turmeric
• 1 tablespoon chopped cilantro for garnish
• 2 tablespoons fresh lemon juice, plus more to taste
• Freshly cracked black pepper

Instructions
1. In a medium saucepan, heat the oil over medium heat. Add the chile, ginger, and garlic and sauté a minute or so, or until fragrant, taking care not to brown.
2. Add the water, cauliflower, cashews, lentils, 1 teaspoon of salt, and turmeric, and stir to combine.
3. Raise the heat to high and bring to a boil. Reduce the heat to medium-low, cover, and simmer until the lentils are cooked and the cauliflower and nuts are soft, 20 to 25 minutes.
4. Blend with a hand-held immersion blender until smooth or transfer the mixture to a conventional blender or food processor and puree. Stir in the lemon juice; taste for seasoning and add a little more salt and lemon juice if desired.
5. Ladle into serving bowls, garnish with cilantro and a few grindings of black pepper, and serve. (Store in the refrigerator for up to a week; freeze leftovers in an airtight container for up to three months. Re-blend to restore smooth consistency after defrosting if needed.)

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

https://incrementalfit.com/2023/02/15/lifting-weights-to-push-whats-possible-at-61/

Lifting Weights to Push What’s Possible at 61 India Bridgette is a professor in the course titled “What’s Possible?” The 61-year-old champion sprinter and former Marine knows it takes discipline to answer that question and to excel at anything. She recently added strength training to that answer, too – for everyone, no matter what age

https://incrementalfit.com/2023/02/15/active-older-adults-are-trendy-again/

Active ‘Older’ Adults Are Trendy – Again! You might not realize it, but if you’re getting fit or staying fit after 50, then you are riding the wave of one of the hottest trends in fitness around the world. TWO trends, actually, according to the American College of Sports Medicine (ACSM), which has released its 17th annual survey on the h