[Infographic] 10 Exercise/Health Myths

Exercise Myths

A lot of these myths are things I encounter when talking about fitness with people, especially the cardio and scale points. While I have trouble adhering to some of these things (marathon training kind of flies in the face of limiting oneself to 20 minutes of cardio), I know the reasoning behind it.

How many of these facts are new to you? Would they change how you approach your own workouts?

Recipe Roundup: Quinoa with Spiced Meat and Cheddar Cheese

All Mixed Together

In looking for a healthy carb option for my lunches while I’m on a higher intensity training schedule, I came across this recipe. Given what I had in my kitchen at the time (10:00 pm on a Sunday night) I modified it to suit my needs.  It still worked out really well so after encouragement from Vicky, I’ve decided to post it. For those who checked out the above link, you’ll notice my recipe is different. The ingredients below are what I used in my variation. I love garlic and cheese, so please keep that in mind. The original called for 2 gloves of garlic and 1/2 cup of cheese. In my second batch I also used peppers.

For me, this makes 2 filling lunches (not 4-6 servings as per the original). Probably for most people 4 would be the most reasonable amount of servings but you may find that on the small side if that’s the whole meal.

Ingredients

  • 1 cup uncooked quinoa
  • 1 tablespoon olive oil
  • 1 onion, finely chopped
  • 1 package of mushrooms, chopped
  • 1 pound ground meat
  • 1 teaspoon cumin
  • 1/4 teaspoon Italian spice
  • 1/4 teaspoon cinnamon
  • 4 garlic cloves, finely chopped or 1 tablespoon garlic salt
  • 1 cup shredded cheddar

Instructions

  1. Bring 3 cups of water to a boil.
  2. Add quinoa and simmer with a lid for 15-20 minutes, stirring occasionally.

    Uncooked quinoa in boiling water.

    Continue with the recipe but remove from heat when the liquid is absorbed and the quinoa will be soft but chewy with each grain looking like it has popped open.

    Quinoa Done

    How quinoa looks fully cooked.

  3. While the quinoa is cooking, warm the olive oil in a large skillet over medium heat.
  4. Add the onion and mushrooms.
  5. Saute until soft.
  6. Add the ground meat, cumin, Italian spice and cinnamon.
  7. Continue cooking until the meat is done. Drain excess fat or liquid as needed.
  8. Add the garlic (or garlic salt) to the meat and saute 1-2 minutes.

    Meat Cooking

    The meat and veggies mixture.

  9. Remove the meat from heat
  10. Mix the meat and quinoa together.
  11. Add the cheddar and stir until mixed.
  12. Serve warm or store for later.

This works out well for me as a quick and protein-full lunch option. I am rarely hungry for the second half of my day and well into my work out, which has always been a challenge. Enjoying a warm meal that tastes good re-heated is also a bonus. I would recommend serving it warm (either fresh or re-heated). Although I do enjoy it cold as well, I’m sure many would prefer it warmed up, if possible.

I like to experiment with the veggies and seasonings a bit each time so feel free to sub in what works for you. I also usually like to put my garlic in before the meat or split it with half before and half after. If you prefer, you could also add in a sauce or stronger spices. This recipe lends itself to adaptations. Sorry there isn’t a prettier final picture. It was going into lunch containers, not onto my plate (sadly).

All Mixed Together

Quinoa with Spiced Meat and Cheddar Cheese.

Saturated Fat: The Mid-Way Fat

Apologies for the mini-hiatus. Injuries, work, life in general conspired against me. Things are more or less under control again so back to the posting!

Recently, I suffered a set-back in my running training. In particular, I injured my knee (with a leg press machine no less!) and I have been working on recovery for it given I have a half marathon coming up this weekend. The decision of going is still up in the air at this point.

So how is this all related to the post today? Well, one of the things I’ve been doing to help my joints recover and strengthen is focussing on my Omega-3 intake. The average person should be getting 3 grams a day. Runners, athletes, and active people who work their joints more frequently should be getting three times that. So as I gulped down my 2 tablespoons of Omega-3 oil, I remembered that I had promised to discuss the other siblings in the Fat family.

Thus, here we are! Saturated fats. I’ll be blunt here: saturated fats, while not the worst fat sibling, are really not your best friend when compared to the golden child, unsaturated. That being said, saturated fats are not nearly as unhealthy as previously thought and certainly do not compare to trans fats on the unhealthy scale. You can have saturated fats in your diet and still call it healthy. Tran fats serve no nutritional value and any trans fat added to a diet pretty much drags it down into the non-healthy spectrum. We’ll leave trans fat alone today, though, since it’s saturated fat’s turn in the spotlight!

Saturated Fat

The first thing we’re probably all asking is, “What really makes saturated fat different from unsaturated?” And no, the answer isn’t as simple as the ‘un’ in front since that really doesn’t help those of us who flunked science (and even those of us who didn’t).

When we talked about unsaturated fats, we looked at their form at the molecular level. Unsaturated fats are better because they break down easily due to a kink/weakness in their form that allows for easier processing and absorption. Unsaturated fats are liquid at room temperature due to this ‘kink’. Saturated fats don’t have this kink in their form. They’re more sturdy and that makes them more compact. An example of this is in the room temperature scenario above. Where unsaturated fats are liquid or viscous, saturated fats remaind solid. That’s why natural nut butters, like peanut butter, need to be refridgerated to keep their form, and tend to separate in room temperature settings. The normal jar of Skippy, Kraft, or Jif can sit in your cupboard and not change. Most of these brands have started to make ‘natural’ or Omega-3 versions of their recipes but the price is often quite more for less product. It’s worth it, if you must have peanut butter, since the ‘more product’ aspect of the cupboard versions, is really not going to add healthy value to your diet. Adding more of something that is less healthy for you doesn’t provide much of a bonus.

Why is Saturated Fat Suddenly ‘Healthy’?

Well, it’s not, really. It’s just less unhealthy than previously thought, and often the rest of the diet affects the health value as well. The main issues associated with excessive saturated fat intake, like increased body fat, cardiovascular disease, and blood lipid issues, are often present when saturated fat is joined with a diet that is high in sugar and refined carbohydrates and when the intake of saturated and unsaturated fats is not balanced.

The key here is to avoid combining low unsaturated fat intake with high saturated fat intake, high sugar, and refined carbohydrates. The best solution, in my opinion, is to cut the carbs and sugar, and increase the Omega-3s. If you’re not sold on the benefits of Omega-3 and unsaturated fats, check out the post I linked earlier. Fat can be your friend!

The Side-Effects of Too Much Saturated Fat

Diets that have too much unsaturated fat are linked to heart disease. This is linked to the increase in LDL cholesterol (which Omega-3 helps control and lower). Along with heart disease, unbalanced or high levels saturarated fat diets are associated with:

  • Kidney disease
  • Stroke
  • Breast cancer
  • Diabetes
  • Alzheimer’s disease
  • Prostate cancer
  • Mutliple sclerosis

Sources of Saturated Fat

So we know we want to avoid excess saturated fat, keeping it in check with our unsaturated best friend, Omega-3, but to do that, we need to know from where we get our saturated fat.

  • Milk
  • Cheese
  • Coconut oil
  • Butter
  • Palm oil
  • Beef

Just because something is a source of saturated fat, does not mean we should avoid it and it is bad for us. We know coconut oil is good for us as is beef, both in moderation. The stearic acid in things like beef, lowers LDL (bad cholesterol). Lauric acid (found in coconut oil) increases HDL (good cholesterol, also in Omega-3) as well as boosting the immune system.

Coconut oil is also a good oil for cooking as it doesn’t break down like most oils do when heated. Oils that break down while cooking change their structures, often becoming trans fats even if they did not start that way, losing most of their health benefits. Interally, coconut oil is processed by the body differently, being used as energy first, unlike most other oils. Often, when coconut oil has been linked to negative effects on the body, it was refined/processed coconut oil that was used.

Beef that is fed grain has higher levels of saturated fat than beef that is fed grass. It is also shown that grain-fed beef has higher levels of Omega-6 (which we already get in excess) than grass-fed beef.

Hopefully, the above helps show that not all saturated fats are equal and there are ways to keep your fat ratio balanced. Saturated fats may not be your friend, but they’re definitely better than trans fats, which I’ll tackle next time.

Recipe Roundup: Cauliflower Sheppard’s Pie

I went into this blogging goal fully intending to be about fitness and work outs. Maybe some discussion on food and regimens. I refuse to call anything I am proposing a ‘diet’ to avoid confusing it with some sort of fad, lose weight fast scheme.

I’ve been reading Vicky’s recipe blog for a while now. I love her photos and styling of her recipes, the way she easily and clearly explains the process. If you haven’t checked it out, I strongly suggest you do. It’s Menubyvicky (also found in my links tab to the left). Go ahead. My recipe can wait.

Vicky’s blog, and so many others (I love Smitten Kitchen!), have been so helpful to me while I look for new things to add to my meals. In the nutritional seminar I attended last night, I realized that others could benefit from some of the recipes I use, that I take for granted, just as much as I can. Along with every seminar, we get one new healthy recipe that is usually a healthier variation on something that normally wouldn’t be healthy. Some of these I have tried, some I have not, but I think they’re worth sharing.

This one is on my ‘must try’ list given I’m currently on a veggies and meat regimen right now.

Cauliflower Sheppard’s Pie

Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes

Servings: 4

Ingredients

  • 1 pound ground beef
  • 2 heads cauliflower
  • 2 cups mushroom
  • 1 large onion
  • 1 cup cottage cheese
  • 1 cup black beans

Instructions

  1. Heat oven to 350 degrees.
  2. Brown ground beef in a frying pan, then drain fat.
  3. Bring 5-6 cups water to a boil in a large pot.
  4. Cut cauliflower into flowerettes and place in boiling water.
  5. Cook 5-10 minutes or until soft.
  6. Thoroughly rinse black beans in a strainer until water runs clear.
  7. Remove ground beef from frying pan.
  8. Add chopped mushroom and onion, cook until transluscent.
  9. Add black beans and ground beef to vegetable mixture.
  10. Cook another 2 minutes, season with salt/pepper/chili seasoning if desired.
  11. Remove cauliflower and drain the water.
  12. Add cottage cheese and mash well.
  13. Spread meat mixture in a 9 x 9 pan.
  14. Layer cauliflower mixture on top.
  15. Bake at 350 degrees for 25-30 minutes.
    *Cooking times may vary, check after 20 minutes.

Nutritional Information (Amount Per Serving)

  • Calories: 410
  • Total Fat: 10g
  • Cholesterol: 103mg
  • Sodium: 645mg
  • Total Carbs: 32g
  • Dietary Fiber: 12g
  • Protein: 51g

(source: http://thenutritionacademy.com/)