- Feast Right Roundup
- Posts
- Rethinking the Red
Rethinking the Red
Bite-Sized Studies
Rethinking the Red: Meat lovers rejoice? Baylor's study questions old tales linking red meat and inflammation. Time to weigh (pun intended) the evidence before skipping that burger.
Small Fish, Big Impact: Beef out, anchovies in! Ditching red meat for smaller fish doesn't just boost health but also slashes your carbon footprint. Give sardines a chance, the environment & your heart will be grateful.
Eating Right for Every Heartbeat: The American Heart Association revises dietary guidelines! Opt for flexible patterns over strict dos and don'ts. Whole grains, healthy proteins, and less sugar – It’s a journey, not a race.
Strength in Omega-3s?: Advances in Nutrition takes a fresh look at omega-3 supplementation's impact on muscles. Minor strength gains were found, but muscle mass remains unchanged.
Video
Dr. Chris Van Tulleken investigates the negative impact of ultra-processed foods on human health, noting that such foods now cause more early deaths than tobacco. He delves into the industrialization of the food supply, which gained momentum in the 1970s, leading to an obesity epidemic and other health issues. Van Tulleken emphasizes that the issue is not solely about individual choice but is heavily influenced by the socio-economic landscape.
Highlights
🍔 Van Tulleken reveals that 75% of global calorie intake is controlled by just six companies, contributing to a widespread reliance on ultra-processed foods.
⚖️ Poor diet has surpassed tobacco as the leading cause of early death worldwide, with children in certain countries projected to be shorter by 9 cm due to diet alone.
🧠 There is evidence suggesting that certain ultra-processed foods can be as addictive as tobacco, alcohol, and other drugs of abuse.
Your Weekly Meal Plan!
Day 1:
Breakfast: Chia Protein Pudding. Mix chia seeds, almond milk, and vanilla protein powder. Refrigerate overnight and top with kiwi slices and shredded coconut in the morning.
Lunch: Mediterranean Tuna Salad. Mix canned tuna, cherry tomatoes, olives, artichoke hearts, and feta cheese. Drizzle with olive oil and lemon juice.
Dinner: Spiced Chicken Thighs with Green Beans. Season chicken thighs with a mix of spices, then roast alongside green beans. Serve with a side of bulgur wheat.
Day 2:
Breakfast: Protein Muffins. Bake muffins using almond flour, whey protein, eggs, and blueberries. Enjoy with a smear of peanut butter.
Lunch: Tempeh and Vegetable Wrap. Fill a whole-grain wrap with grilled tempeh strips, lettuce, tomatoes, and a tahini dressing.
Dinner: Cod in Pesto Sauce. Grill or pan-sear cod fillets and top with homemade pesto sauce. Accompany with spiralized zucchini noodles.
Day 3:
Breakfast: Spinach and Feta Protein Crepes. Make thin crepes using a batter of protein powder, eggs, and milk. Fill with sautéed spinach and feta cheese.
Lunch: Chicken Caesar Salad. Grilled chicken breast on a bed of romaine lettuce, topped with parmesan cheese and Caesar dressing.
Dinner: Lamb Kebabs with Tzatziki. Skewer marinated lamb pieces with red onion and bell peppers. Grill and serve with a cooling tzatziki sauce and couscous.
Day 4:
Breakfast: Nut Butter Protein Bowl. Combine Greek yogurt with a scoop of protein powder, top with a dollop of almond butter, sliced banana, and hemp seeds.
Lunch: Lentil and Turkey Meatballs. Make meatballs using ground turkey and cooked lentils. Serve with a spicy tomato sauce.
Dinner: Mushroom and Tofu Stroganoff. Sauté mushrooms and tofu cubes, then simmer in a creamy sauce. Serve over whole-grain pasta or brown rice.
Day 5:
Breakfast: Chocolate Protein Waffles. Make waffles using chocolate protein powder, eggs, and oats. Top with raspberries and a drizzle of maple syrup.
Lunch: Beef and Barley Soup. Prepare a soup with chunks of beef, barley, carrots, and celery. Season with fresh herbs.
Dinner: Thai-style grilled Shrimp. Marinate shrimp in a mix of lemongrass, ginger, and chili. Grill and serve with a side of jasmine rice and steamed bok choy.
Day 6:
Breakfast: Tropical Protein Smoothie Bowl. Blend mango, pineapple, protein powder, and coconut milk. Pour into a bowl and top with kiwi slices, shredded coconut, and granola.
Lunch: Eggplant and Chickpea Curry. Slow-cook diced eggplant, chickpeas, and tomatoes in a coconut curry sauce. Garnish with fresh cilantro.
Dinner: Herb-Crusted Pork Loin. Rub pork loin with a mix of fresh herbs, garlic, and olive oil. Roast and serve with sautéed spinach and roasted beets.
Day 7:
Breakfast: Raspberry Protein Cheesecake Parfait. Layer Greek yogurt with fresh raspberries, granola, and a swirl of honey.
Lunch: Smoked Salmon and Avocado Wrap. Lay smoked salmon on a whole-grain wrap, add sliced avocado, arugula, and a drizzle of lemon juice. Roll and enjoy.
Dinner: Beef and Broccoli Stir-Fry. Sauté beef strips with broccoli in a garlic-soy sauce. Serve over soba noodles or brown rice.
Don't forget to adjust portion sizes and ingredients based on individual dietary preferences and needs. Revel in the variety and protein-rich goodness of these meals!
Navigating health and wellness, our choices, from the foods we eat to the supplements we take, shape our well-being. Remember, knowledge empowers better decisions. Until next time, cheers to a healthier, informed you.
🌟 Share the Love 🌟
Know someone who'd benefit from our insights? Click 'Forward' in your email or use the social buttons at the top to share.
📝 We Want Your Feedback 📝
Got any thoughts or suggestions? Reply to this email—your feedback makes us better.
📲 Stay Connected 📲
For the latest tips and recipes, follow us on social media. Click the icons below to get started.