Spaghetti Squash Casserole (Via The Greatist)
fitvillains: Spaghetti squash is a great way to load up on your veggies AND cut down on excess carbs without feeling like you’re giving up pasta. This recipe is delicious, LOADED with veggie yum yums and makes for a great vegetarian (not vegan) dinner. Mmmmm…. Tip: make a little extra so you can have it for lunch the next day! This recipe also freezes well: make a big portion and divide it in...
Q&A with Andy Bellatti
Q: Why do nutrition recommendations keep changing? I don’t understand how one year, a food is good for you and then it turns out you need to avoid it. Can you share any insight on what we can actually believe when it comes to nutrition advice and studies?
A: Believe anyone who advocates for a minimally processed, whole-food based diet (if it’s largely plant-centered, even better). The idea that nutrition recommendations “keep changing” is usually trotted out by someone trying to sell you something (usually it goes something like this: “You must be so horribly dizzy with all this conflicting nutrition advice health professionals keep telling you, so buy our magazine/book/etc)”. Eating plenty of fruits and vegetables, limiting added sugar, and getting enough fiber has been recommended for decades. Sure, coconuts were once vilified and are now more accepted thanks to further understanding of different fatty acids, but the general recommendations for healthy eating have remained unchanged.
Q: I would like to start feeding my family more tempeh and tofu for all it’s benefits. However, I just can’t help but think of all those genetically modified soybeans. I’d like to avoid these modified foods as much as possible especially for my kids, although it seems almost impossible now!
A: The vast majority of tofu and tempeh sold at stores is organic and, additionally, tested for GMOs. GMO soybeans are generally used to make soy byproducts (i.e.: soy protein isolate in “faux ground beef” and many “protein bars”). Ironically, it is people who eat lots of fast and processed food — not individuals eating tempeh and tofu — who consume the majority of GMO soybeans. Consider, for instance, that almost every component of a Big Mac (the beef patty, the bun, the sauces, etc.) contains a genetically modified soy byproduct.
Q: How much fruit is too much?
A: Unless your fruit intake is so high that it replaces other foods (i.e.: healthful fats, vegetables, etc.), I don’t see much of a reason to worry. A piece of fruit with every meal is perfectly fine. I often see a lot of weight gain hysteria surrounding fruit intake (“limit your fruit of you’ll gain weight!”), which is inaccurate and a very sad sign of our times (more people fear fruit than they do diet soda). If you’re especially active, four or five pieces of fruit a day are perfectly fine.
Q: What foods should I emphasize to improve my cholesterol profile? Besides the obvious (animal products, packaged foods, sugar, etc), what foods should I de-emphasize to improve my cholesterol profile? How quickly can I expect dietary changes to impact my cholesterol profile?
A: Four things to limit/avoid to improve your cholesterol profile: refined grains, added sugars, highly processed plant oils (mainly corn, soy, and cottonseed), and trans fats (AKA: partially hydrogenated oils).
Three things to consume more of: soluble fiber, omega-3 fatty acids, monounsaturated fats.
As for where you can find those nutrients (mind you, this is a brief summary, not an exhaustive list):
Soluble fiber – apples, broccoli, brussels sprouts, chickpeas, kidney beans, oats, pears, pinto beans, potatoes, prunes, sweet potatoes, tangerines
Omega-3 fatty acids – chia seeds, flax, hemp seeds, sea vegetables, walnuts, wild salmon Monounsaturated fats – almonds, avocado, cacao/cocoa, hazelnuts, macadamia nuts, peanuts, pecans
PS: While coconuts don’t contain any of the three nutrients mentioned above, they are a good choice.
Fit Villains: Selfish, Shameless, Sassy, Fitness.:... →
fitvillains: Source: goodlifeeats.com via Chichi on Pinterest Ingredients: 2 cucumbers 6 ounces crumbled feta 3 tablespoons Greek yogurt 2 1/2 - 3 1/2 tablespoons finely diced sundried tomatoes or red bell pepper 8 - 12 pitted kalamata olives, roughly chopped 1 tablespoon roughly…
health-heaven: Makes enough to fill two glasses with ice cubes. 1/4 cup (2 ounces) fresh-squeezed lemon juice 1/2 cup (4 ounces) fresh watermelon puree, strained through a coarse strainer to remove seeds 1 tsp honey 3/4 cup (6 ounces) cold water Stir it all together and serve over ice. Garnish it with a thin watermelon or lemon wedge.