Here is the skinny on fats: there are types of fats that are body needs and they are actually good for us!
Mono-unsaturated fats and poly-unsaturated fats are among the categories of fats that our bodies need. These fats are so important for our heart health and have a positive impact on our cholesterol, LDL & HDL. Studies have even shown that omega 3 fatty acids (part of the poly-unsaturated fats) can improve the mental health of Alzheimer’s patients. Source: Health.Harvard.edu
Fish is a great source of Omega 3 Fatty Acids and it is lean protein! American Heart Association recommends eating fish 2 times a week!
So go ahead and enjoy something fishy! Here is my personal favorite recipe:
Ingredients:
Tilapia
Olive Oil
Ginger Powder (optional)
Onion Powder
Thyme
Basil
Red Crushed Pepper
Kosher Salt
Onions (optional)
Quinoa
Olive oil
Lime
Cilantro, finely chopped
Arugula (or Spring Mix)
Cherry Tomatoes
Broiled Tilapia with Quinoa on a bed of a Arugula and Cherry Tomatoes
1. Place Tilapia on a greased aluminum foil on a baking sheet
2. Drizzle olive oil
3. Sprinkle ginger powder, onion powder, thyme, basil, red crushed pepper and kosher salt
3. Place thinly sliced onions on the top (I used red onions)
4. Broil on high for 8 minutes. I always check the temperature of all meats. It should be at least 145 degrees
1. Cook Quinoa according to package directions. I cooked ¾ cup of quinoa
2. Once cooked, I drizzled 2 tsp olive oil, juice of 1 large lime and mixed in with 2 Tbsp. finely chopped cilantro
I served it on a bed of Arugula and cherry tomatoes! It can be enjoyed with any greens or even without any greens! Enjoy!
The primary concern of all parents is the wellbeing of their children: physical, mental, emotional, and nutritional. I am a strong believer in introducing healthy and nutritious foods in the early stages of children’s lives and protecting them from unhealthy foods.
Childhood nutrition is so important! Introducing children to healthy options at a young age gives them a solid foundation to build healthy habits for a lifetime. A healthy lifestyle helps prevent obesity and diabetes, which are growing epidemics among children in recent years.
Introducing young children to unhealthy foods can lead to a lifetime of food addiction and cravings of harmful substances such as excessive sugar or salt. Moreover, unhealthy foods will start to replace the nutritious foods in their diets that provide the nutrients that they need to grow. When children don’t get the nutrients that their bodies need, their immune systems can become weak and make them prone to illnesses, infections and bad oral hygiene.
Some people may argue that kids may be missing out on enjoying delicious snacks if they eat healthy foods. However, there are many nutritious options that can be delicious as well! I’ve attached a sample menu below for delicious snacks for children that prioritizes not only the health of their growing bodies, but also appeals to their picky taste buds.
Just like we teach our kids how to crawl, walk, and talk, it is also our responsibility to teach our kids how to eat healthy and keep their bodies strong!
One in three adults has some form of cardiovascular or heart disease, the leading cause of death in the U.S.
February is American Heart Month, the perfect time to learn how to lead a healthier lifestyle and protect you and your loved ones from heart disease. Following a healthy eating plan, managing stress and engaging in regular physical activity help protect against heart disease.
Ever wonder if your mother’s old saying that garlic was good for your heart was just an old wives tale or if it actually had some basis? Well, during my dietetic internship, my partner and I were determined to find out if it was true.
Garlic is claimed to have cardiovascular protective properties, particularly to lower cholesterol. Cholesterol is basically a fat molecule that is found in animal products such as meat. It is essential for life because it is one of the major components that make up a cell membrane (of which our body has billions) and it can be turned into important hormones (chemical messengers in our body), and even Vitamin. Too much cholesterol, however, can be bad news. It can build up in your blood vessels and cause atherosclerosis, which is fatty plaque buildup that can eventually clog your arteries and cause a heart attack or stroke.
Does Garlic help lower cholesterol? Meta-analysis of 10 studies that were conducted on the cardiovascular protective properties of garlic shows that it lowers total cholesterol when consumed as part of a healthy diet.
BOTTOM LINE: Person with extremely high cholesterol, LDL, and TG, cannot depend on raw garlic or garlic supplements to help in lowering the serum lipid levels. There is no harm in taking garlic to help reduce these numbers when they are part of a healthy diet. Not everyone will see a drastic reduction, and patients who are interested in taking garlic supplements should be advised that the therapeutic effect may not be clinically substantial.
I had been craving stuffed bell peppers for a while so I finally decided to try making them at home. My husband is not a big fan of stuffed bell peppers, so I wanted to make sure he would enjoy it as well. Turns out, they are super easy to make and my husband loved it because I added a secret ingredient!
Whats the secret ingredient?
Garam Masala is a very common Pakistani/Indian ingredient that you find in a number of South Asian recipes! Garam Masala is a combination of 8 ground spices that has a unique flavor & a distinctive aroma. Read my post to learn how to make it at home!
Serving Size: 1 Bell Pepper; Calories: 400 – 425 kcals (depending on the size of the bell pepper)
First cook the beef. For that you will need:
1 lb lean beef
1 cup chopped onions
1 Tbsp ginger and garlic paste
1 tsp salt
1 tsp red pepper
1/2 tsp turmeric powder
1 tsp garam masala
Other ingredients:
4 Bell Peppers
1 cup cooked brown rice
0.75 cup marinara sauce
1/8 cup Mexican blend cheese
Directions:
Preparing the meat:
Place the beef in a non-stick pan on medium heat and put ginger & garlic paste, salt, red-pepper and turmeric powder.
Let it cook for 15 minutes until the meat has turned brown and some of the water from the meat has dried
Add chopped onions and cook until all the water has dried
Add garam masala and stir well. Remove from the heat.
Boil water
Remove the top of the bell pepper and hollow out the bell peppers
Put the bell peppers in boiling water for 5- 7 mins
Mix beef, rice, and sauce in a bowl
Stuff the bell peppers with the beef, rice & sauce mix
Garam Masala is a very common Pakistani/Indian ingredient that you find in a number of South Asian recipes! Garam Masala is a combination of 8 ground spices that has a unique flavor & a distinctive aroma. Having a home made fresh batch at hand makes it all the more better!
White Cumin Seeds- 1 cup
Whole Black Pepper – 1/2 cup
Cloves – 1/4 cup
Big Cardamom – 12 whole
Small Cardamom – 25 whole
Nutmeg (remove the shell) – 1 whole
Mace – 1 Tbsp
Cinnamon – 12 sticks (1 inch each)
Directions:
Place all ingredients in a bowl
Heat the ingredients in the microwave for 1 minute
Let the mix cool down
Blend the ingredients
Use a sieve to sift the ingredients
Your Garam Masala is ready for use to make delicious recipes! It can be stored dry at room temperature.
This delicious banana nut bread recipe contains 50% whole grain flour thus providing you with some fiber in your diet.
Wellness Inspired 