Healthy Proteins

by: Santino Pasalano

            One of the most important parts of your diet is choosing healthy proteins. Unhealthy proteins are in many cases, the root cause of obesity and heart problems. By choosing the right proteins you will be able to boost your metabolism and loose weight.

 

Here is a list of some healthy proteins you should be eating:

 

–  Fish (Try to buy fish that is wild caught as opposed to farm raised)

–  Eggs (Don’t be afraid to eat the yolk, thats where all the vitamins are! just be conscience of how many yolks you eat if you are watching your cholesterol)

–  Lean Beef (Avoid fatty cuts like Rib eye or NY strip. Try finding a store that sells grass fed beef. Grass fed beef is much lower in fat than beef that is corn or soy fed)

–  Turkey or Chicken (Go for the breast if you can, it has the lowest fat content of all the cuts)

–  Soy (Tofu, Tempeh or edamame)

–  Greek yogurt (Buy plain unsweetened 0% yogurt and sweeten it with fresh fruit, a little honey or grade B maple syrup. Personally, I like it with a teaspoon of peanut butter a little grade B maple syrup and a sprinkle of cinnamon)

–  Nuts and nut butters (Eat in moderation as nut butters are high in fat)

– Protein supplements like: whey, soy and hemp (for more information on supplements and to find out which is best for you, check out our “Protein Supplements” article)

 

Try to include a source of protein in every meal. Of all the nutrients, proteins have the biggest effect of metabolism and are converted to the least amount of fat. So make them a large part of your diet. For protein recipe ideas visit our recipes page.

Eat More Fat!

by: Suzanne Jenkins

 

For years, nutritionists and dieticians alike have been telling their clients to eat a low-fat diet in order to stay healthy or lose weight. As part of this trend, low-fat foods have become a staple on grocery store shelves. Unfortunately, without knowing, many dieters are shorting themselves of the health and dietary benefits of fats by avoiding them at all costs. While too much “unhealthy” fat such as saturated fat and trans fat  (trans-fatty acids) can lead to heart problems in the future, choosing healthy fats such as monounsaturated, polyunsaturated, and omega-3 fatty acids can help avoid heart and other health-related problems in the future and be part of a healthier, more balanced diet.

 

Trans fats and saturated fats raise your bad cholesterol (LDL) levels and lower your good cholesterol (HDL) levels. You can find these bad fats in processed foods including cookies, cakes, crackers, French fries, shortening, and margarine among many others. You can determine the amount of saturated fat in your food by simply reading the label (For more help with this, check out our article Reading Labels). You will find “Saturated Fats” under the Nutrition Information. You will be able to find Trans fats in the Ingredient List. It will often times be called “Hydrogenated Vegetable Oil” or “Partially Hydrogenated Vegetable Oil”. While some Saturated fats can also be healthy fats, like coconut oil, most are not. I will mention some more healthy saturated fats later in the article.

 

Monounsaturated fats (MUFA) are found in a variety of foods, and studies have shown that eating foods rich in MUFAs have lowered LDL levels and increased HDL levels. MUFAs have also been proven to help regulate insulin levels in the blood. Polyunsaturated fats (PUFA) are found mainly in plant-based foods and oils. PUFAs have also been proven to increase healthy cholesterol levels and lower LDL levels. Omega-3 Fatty Acids, a type of Polyunsaturated fat, and essential fatty acid, can be found in abundance in fish and fish oils, flax seeds, walnuts, and fresh fruits and vegetables. Those who maintain diets rich in Omega-3 Fatty Acids have been proven to have a lower risk of heart disease, inflammation, arthritis, lupus, asthma, breast cancer, colon cancer and diabetes, just to name a few. Eating the daily-recommended value of Omega-3s will also lower your insulin levels. From a weight-loss standpoint, this means that many of the extra calories you may eat will be burned off for energy instead of being stored as body fat.

 

Here is a list of the Top 10 foods high in Omega-3 Fatty Acids that should be incorporated in your daily diet to maintain healthy levels of essential Fatty Acids:

  • Flax Seeds
  • Salmon
  • Walnuts
  • Sardines
  • Grass-Fed Pasture-Raised Beef
  • Halibut
  • Soybeans
  • Scallops
  • Shrimp
  • Tofu

 

For more information regarding Healthy Fats, check out our articles about Cholesterol, Reading Labels, and Weight Loss. Also, check out some of our great recipes using Healthy-Fat foods!

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