Good Fats vs. Bad Fats + Lemon Parmesan Salmon

Good Fats vs. Bad Fats

Hearing the word fat might conjure up some negative connotations. For the longest time, everyone was taught to stay away from all fats. However, recent research has show that eating the right kinds of fats are necessary for both optimal health and functioning and even weight loss. All things in moderation still holds true for good fats, but what's important is that you are eating the right kind and ditching the bad.

Unsaturated fats are the kind of fats you should be eating. These types of fats actually lower your bad cholesterol (LDL) and boost the good kind (HDL). Unsaturated fats help prevent disease, support your brain functioning, and lower blood pressure.

Good fats are found in:

• coldwater fish (like salmon, tuna, sardines)
• nuts and seeds
• oils (like olive, flax and other vegetable oils)
• avocado
• dark leafy greens. 

Most of these good fats contain omega-3s, which are essential fatty acids. This means our body can't produce the fatty acid on its own, so it needs to derive it from natural foods.

Saturated fats, on the other hand, are the fats you shouldn't be eating. These are the fats that will cause weight gain, high cholesterol and high blood pressure. 

Fats to avoid high intake of include:

• Dairy (like cream and cheese)
• Animal fat (like meats)

Cutting these fats out completely isn't necessary though, because some saturated fats are needed in our diet. For instance, coconut oil, which is a saturated fat, has been shown to lower bad cholesterol and raise good cholesterol. Again, it's all things in moderation. 

The worst type of fat for you, which should be avoided as much as possible, is trans fat, also known as hydrogenated fat. These fats are created when liquid vegetable oils are converted into solid fats via a hydrogenation process. Trans fats lower good cholesterol and raise bad cholesterol. These fats are really common in processed foods, and you have to check the label for "hydrogenated oil" to see if what you are eating has trans fat. If it's an ingredient on the label, toss it. A lot of foods from your regular supermarket have trans fat, especially most junk food, or anything that seems processed. 

Before we get to the fish recipe, I just wanted to take a quick moment to talk about low-fat products. It seems like it would make a lot of sense to eat low-fat products to minimize intake of saturated fats. However, the problem with low-fat foods is that when they remove the fat, they replace it with more sugar or salt and sometimes unhealthy chemicals. It also can result in increased calories. 

So, go for the full fat or low-fat version? I'd say pay attention to labels, and try to keep intake of both low. 

In the spirit of healthy fats, here is a really simple recipe for salmon, a food high in omega-3s. Ironically, I put cheese on top of this dish, but a little bit of grated cheese will go a long way! 

Lemon Parmesan-Crusted Salmon

Ingredients:

Wild Salmon

2 Garlic cloves

1/2 Lemon

Parmesan cheese grated, to taste

1. Preheat oven to 425 degrees Fahrenheit.

2. Chop garlic and spread over salmon.

3. Squeeze half of the lemon half over the fish.

4. Spread grated parmesan cheese over salmon.

5. Squeeze the rest of the lemon over the cheese-covered salmon.

6. Bake for about 10-15 minutes (or less if you have a strong oven), until cheese starts to bubble and turn golden. Fish should be flaky.

Add lemon, to taste, if desired.

"Healthy Foods" + Mexican Quinoa Salad

Sorry for the time off between posts! I've still been cooking, but it was a busy and eventful winter break, and I was unable to write due to an unfortunate passing in the family and a lot of travel. However, I'm back in New York now, and I will be jumping right into my usual routine of cooking and writing frequently.

I decided to write today's posts on fake healthy food products and what to watch out for on nutrition labels. There are a lot of items for sale that advertise themselves as healthy or good for you, but a lot of the time they are processed or full of sugars and additives, making them not-so-healthy. It's really important to check labels before purchasing, and here are some of the things you should look out for when grocery shopping.

Added sugars: These include plain sugar, high fructose corn syrup, fructose, sucrose etc. These refined sweeteners are bad for your cholesterol, cause weight gain, and cause degradation to your body. Especially avoid high fructose corn syrup.

Sugar Substitutes: Products that say sugar-free generally include replacements like aspartame, which are carcinogenic. They also have a plethora of other side effects, including emotional disorders, tumors and diseases. Most of the time, sugar-free is the worse way to go because it is more unnatural. Avoid added sugar if you can, but definitely avoid sugar substitutes at all costs.

Hydrogenated Oils: These are oils that have been converted to become more stable and last longer. However, the fatty acids in these oils then change from being the healthy, unsaturated fats to the dangerous trans fat, which are even worse for you than saturated fats. Hydrogenated oils cause obesity, heart disease and diabetes. Hydrogenated oils are very common, so look closely before buying.

Sodium Nitrites/Nitrates: Found commonly in lunch meats and hot dogs, nitrites and nitrates are used as preservatives, but they are very carcinogenic. You'd be surprised how often meats contain nitrites and nitrates, so look carefully on the label, and go for organic brands like Applegate for luncheon meats to avoid these chemicals.

MSG (Monosodium Glutamate): I'm sure you've all heard about Chinese food being filled with MSG, but it can also be found in soups, chips and frozen foods, as well as other restaurant entrees. MSG is bad for your weight as well as your brain, as it can cause both obesity and neurological damage.

Food dyes: Dyes like Red #3 and #40, Yellow #6, and Blue #1 and #2 are linked to behavioral problems as well as cancer. I would avoid any unnatural dyes because they really do nothing for you other than stain your food.


Foods like cereals, bars, meats and many prepackaged goods contain these additives, so look out! It took me a really long time to realize the dangers involved, although my mom and grandma have been on this for year. It's very easy and possible to find foods that don't contain these ingredients, but it just requires an awareness on your part.

Now onto to the good stuff! This is an easy recipe that includes whole grains as well as protein. It's vegetarian, but chicken can be added for those who want extra protein. It can also be made vegan by removing the cheese.

Mexican Inspired Quinoa Salad

Ingredients:
1/2 cup quinoa
Black beans
A handful of grape tomatoes
2 green onions
Cilantro
Avocado
Low-fat cheddar blend
Lemon

Optional:
Red peppers
Garlic Powder
Cumin
Red chili flakes

1. Cook the quinoa ahead of time, in order to let it cool. For more flavor, cook in chicken or vegetable broth instead of water. Let sit or refrigerate to cool the quinoa down.

2. Chop the tomatoes, green onions and cilantro and mix in with the quinoa.

3. Mix in beans and top with cheese and avocado. Squeeze lemon on top and sprinkle on any optional seasonings. Mix in and enjoy!