Alluring Vitality Dojo

11 Evidence-Based Health Benefits of Bananas #9 - Eating a banana several times a week may reduce your risk of kidney disease by up to 50%.

11 Evidence-Based Health Benefits of Bananas #8 - Unripe bananas are a good source of resistant starch, which may improve insulin sensitivity. However, more research is needed.

11 Evidence-Based Health Benefits of Bananas #7 - Depending on ripeness, bananas harbor high amounts of resistant starch or pectin. Both may reduce appetite and help keep you full.

11 Evidence-Based Health Benefits of Bananas #6 - Bananas are high in several antioxidants, which may help reduce damage from free radicals and lower your risk of some diseases.

11 Evidence-Based Health Benefits of Bananas #5 - Bananas are a good dietary source of potassium and magnesium two nutrients that are essential for heart health.

We know daily exercise is good for optimizing health. But with so many options and limitless information available, it’s easy to get overwhelmed with what works. But not to worry. We’ve got your back (and body)!

Chicken Parm Stuffed Peppers INGREDIENTS 3 c. shredded mozzarella, divided 1/2 c. freshly grated Parmesan, plus more for serving... 3 cloves garlic, minced 1 1/2 c. marinara 1 tbsp. freshly chopped parsley, plus more for garnish Pinch of crushed red pepper flakes Kosher salt Freshly ground black pepper 12 oz. fresh or frozen breaded chicken, cooked according to package instructions and diced 4 bell peppers, halved and seeds removed 1/2 c. Swanson Chicken Broth ---- COOKING INSTRUCTIONS 1. Preheat oven to 400. In a large bowl, combine 2 cups mozzarella, Parmesan, garlic, marinara, parsley, and red pepper flakes and season with salt and pepper. Stir until combined, then gently fold in chicken. 2. Spoon mixture into halved bell peppers and sprinkle with remaining 1 cup mozzarella. 3. Pour chicken broth into baking dish (to help the peppers steam) and cover with foil. 4. Bake until peppers are tender, 55 minutes to 1 hour. Uncover and broil 2 minutes. 5. Garnish with parsley and more Parmesan before serving. Source: Delish

11 Evidence-Based Health Benefits of Bananas #4 - Bananas may aid weight loss because they’re low in calories and high in nutrients and fiber.

Roasted Tomato And Anchovy Oreganata Pasta INGREDIENTS 4 cups cherry tomatoes, divided 9 tablespoons extra-virgin olive oil, divided... Kosher salt 1/4 cup unseasoned dry breadcrumbs 1 tablespoon finely chopped fresh parsley 1/2 teaspoon finely chopped fresh thyme Large pinch dried oregano Freshly ground black pepper 16 anchovy fillets packed in oil, drained 12 ounces spaghetti 2 garlic cloves, finely chopped Small handful fresh basil leaves, roughly torn ---- COOKING INSTRUCTIONS 1. Preheat oven to 200 and place 2 cups tomatoes on a foil-lined baking sheet. Drizzle 1 tablespoon of oil on top and sprinkle with a large pinch of salt. Roast for 3-4 hours and set aside. 2. Increase oven temperature to 400. Put a fresh set of foil on the baking sheet. Place breadcrumbs and herbs in a small bowl and season with salt and pepper and stir another tablespoon of oil into the crumbs. 3. Lay the anchovies in a single layer on the foil-lined sheet. Evenly pack breadcrumb mixture over the anchovies and drizzle with another tablespoon of oil. Bake until golden brown, about 5-7 minutes. 4. Cook spaghetti according to package directions, saving one cup of water out of the pot before you drain it. 5. While the pasta is cooking, put the remaining 2 cups of tomatoes in a large bowl and break them up with your hands (now is a good time to be wearing an apron this is splattery work! 6. Heat 4 tablespoons of oil in a large skillet over medium-high heat. Add garlic and stir for 30 seconds. Add crushed tomatoes and a pinch of salt and cook until they are slightly thickened, about 6-7 minutes. Add roasted tomatoes. 7. Add drained spaghetti to skillet and toss to coat. Add just enough pasta water to make a light sauce. Remove from heat, stir in basil and drizzle with the rest of the oil. Divide the pasta among warmed plates and sprinkle the oreganata mixture on top. Source: framedcooks

Citrus-Pineapple Smoothie Bowl INGREDIENTS cup fat-free Greek yogurt, divided cup frozen pineapple chunks... 1 tsp vanilla extract 1 navel orange, segmented, divided ruby red grapefruit, segmented, divided 2 Tbsp raw cashews, coarsely chopped 2 Tbsp unsweetened shredded coconut 2 tsp chia seeds ---- INSTRUCTIONS 1. Blend cup yogurt, pineapple, vanilla, half the orange segments and half the grapefruit segments in a blender smooth. Divide between 2 bowls. Top each serving with 2 Tbsp yogurt, 1 Tbsp cashews, 1 Tbsp coconut and 1 tsp chia seeds. Garnish evenly with remaining orange and grapefruit segments. Serve immediately. Source: parade.com

Hear and connect.

How much water should you drink a day? You probably know that it's important to drink plenty of fluids when the temperatures soar outside. But staying hydrated is a daily necessity, no matter what the thermometer says. Unfortunately, many of us aren't getting enough to drink, especially older adults. "Older people don't sense thirst as much as they did when they were younger. And that could be a problem if they're on a medication that may cause fluid loss, such as a diuretic," says Dr. Julian Seifter, a kidney specialist and associate professor of medicine at Harvard Medical School.

HEALTHY BAKED CHICKEN PARMESAN INGREDIENTS 4 small-medium boneless skinless chicken breasts (if you only have large, you can cut 2 large breasts in half lengthwise to make four smaller fillets) pounded to even thickness 1 tablespoon vegetable oil... salt and pepper to taste 2/3 cup Italian style breadcrumbs (or plain breadcrumbs mixed with 1 teaspoon Italian seasoning) 1/4 cup grated parmesan cheese 2 cups marinara sauce 2 teaspoons minced garlic 1 teaspoon Italian seasoning 1/4 cup finely chopped fresh basil, plus more for topping 4 slices mozzarella cheese 8 ounces spaghetti noodles, cooked according to package instructions ---- COOKING INSTRUCTIONS 1. Preheat oven to 350 degrees and lightly grease a large baking pan. 2. Brush chicken on both sides with oil, then season with salt and pepper on both sides. Stir together breadcrumbs and parmesan cheese in a shallow dish and toss chicken in the breadcrumb mixture to coat on both sides. Arrange chicken on prepared baking dish. 3. Bake chicken for 15-20 minutes until cooked through and no longer pink in the middle. While chicken is cooking, combine marinara sauce, garlic, Italian seasoning, and basil in a medium sauce pan and stir over medium heat until hot throughout. 4. When chicken is cooked through, remove from oven and switch oven to broil. Top each chicken breasts with about 1/2 cup of marinara sauce and one slice of mozzarella cheese. Return to oven for 3-4 minutes until cheese is bubbly and starts to brown (keep a close eye on it so it doesn't burn). 5. Serve over cooked spaghetti noodles and top with cracked black pepper and fresh basil (optional). 6. ** For extra crispy breading, spritz the chicken/breading with cooking spray a couple of times throughout baking or bake it on parchment paper and turn over once halfway through baking. Source: lecremedelacrumb