Good Foods with Bad Raps + Linguine with Clams

Overtime, new studies find that some foods we thought were bad for us are actually more beneficial than harmful, but sometimes it's hard to shake the negative stigma attached to these foods. These 5 foods have been studied extensively, and new research is showing that there are more positive health benefits than negative, and it is encouraged to eat them.

1. Eggs: Eggs were shunned for a long time because of their high amount of cholesterol, but recent research has shown that eggs have no effect on heart disease for those with normal cholesterol levels. Eggs are high in protein and other essential vitamins and are extremely versatile to cook with.

When to avoid: If you're someone who already has high cholesterol, than you should watch your intake of eggs. If you don't have any cholesterol issues, than there's no need to worry, and you can even have more than one egg a day.

2. Avocados: Avocados are a source of good fat that actually help you lose weight. They are filled with vitamins and are good for your skin, and they help you absorb more of the carotenoids in salsas and salads.

When to avoid: Unless you are making it yourself, steer clear of most guacamoles, as many are made with heavy sour creams or oils.

3. Chocolate: Some of the benefits of cocoa: source of antioxidants, cuts down risk of heart disease, helps you lose weight, and boosts mood.

When to avoid: Try to go for dark chocolate 70% or higher to get the full benefits from the cocoa. Milk chocolate is filled with sugar and cream, and that's the kind of chocolate you should limit.

4. Nuts/Coconut: Nuts and coconuts are known for being fatty, but like avocados, the fat in nuts and coconuts is good fat and will help you lose weight. Nuts and coconuts also help your heart and provide you with omega 3s and other important nutrients.

When to avoid: If you're eating something like coconut oil, only get unrefined virgin coconut oil. For nuts, avoid nut butter brands like Jiff's and Skippys because they contain ingredients like hydrogenated oils and corn syrup. Your ingredients should be pure, but for both butters and nuts, enjoy in moderation.

5. Coffee: Recent studies are now showing that coffee lowers your risk of many diseases like diabetes, heart disease and cancer.

When to avoid: Those who are prone to nervousness and anxiety should avoid coffee, as it is a stimulant that can exacerbate anxiety. Also avoid specialty drinks that are filled with cream and sugar. 

Healthy Linguine with Clams

I made this dish the other day when I was really stressed out. Although it may seem counterintuitive, cooking when I'm really overwhelmed calms me down. I set out to the grocery store unsure what I wanted to purchase, but I knew I wanted to make something I don't normally cook. I picked up some fresh basil and some sun-dried tomatoes, and then I thought "Why not make a fancy Italian pasta dish?" So, I added some canned clams to my grocery basket and set home to cook my meal.

 This dish came out way better than I expected. In fact, it was probably one of the best pasta dishes I have ever cooked, and I have cooked a lot of pasta before. I posted my picture on Instagram and got a lot of attention for it, so I figured I would post the recipe here. It's a good start for beginners, but it will be sure to impress. 

Ingredients:

Whole Grain Linguine (about 1/6 of the box)

2 cloves of garlic, finely chopped

5 leaves of basil, chopped

1/4 medium onion, chopped

4 large sun-dried tomato pieces, cut smaller

1/2 small can of clams

Olive oil to cook with and to drizzle on top (your discretion, use minimally)

Shredded parmesan cheese, to taste

(and remember, my measurements are always approximate, since I just throw things in when I cook)

1. Start boiling the water for your linguine. In the meantime, chop your garlic, basil, onions and sun-dried tomatoes.

2. Once the water is boiling, put in your pasta and cook for about 8 minutes. While the pasta is cooking, heat up a pan with olive oil and sauté all the ingredients except the basil.  Once the onions are almost translucent, toss in the basil.

3. Drain pasta when ready. Add the linguine to the pan with the rest of your ingredients. Add a small amount of olive oil and the clams and toss together. Top with parmesan cheese as desired. 

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.