Recently, many people have been checking the ingredient lists of our food to determine if it is ultra-processed. We are able to see strange sounding ingredients on the back, but what exactly do they do to our food?
Let’s examine a proclaimed ‘healthy’ food, a gluten free KIND bar. Its ingredients include;
tapioca syrup, produced from tapioca starch that is used as a thickener, sweetener, and stabiliser. It has been linked to causing fatty liver disease.
vegetable glycerin, a sugar alcohol that is a byproduct of the soap and biodiesel industry. It can lead to nausea and diarrhoea.
palm kernel oil, made by the bleaching, deodorising and neutralising of crude palm oil. It increases levels of bad cholesterol.
Keep in mind that these effects are shown when the ingredients are eaten in excess, however 60%-90% of the average American diet are full of these foods (that are ultra processed). Learn your ingredients!
Sources;
Dr. Chris van Tulleken
Learn - the whole truth. (n.d.). The Whole Truth Foods. https://thewholetruthfoods.com/learn
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Servings: 4
Ingredients:
3 packs - Low Carb Spaghetti
1 carrot, cut into strips
1½ medium white onion, cut into strips
1 lb chicken breast, cut into slices
1½ cup cabbage, shredded
Green onion
Sesame seeds to top
Chow Mein Sauce:
3 tbsp tamari
2 tbsp sesame oil
2 tbsp sweetener
¼ cup bone broth (or more)
Pans: @madein Ceramiclad Nonstick Pans
Directions:
1. In a separate bowl, make your chow mein sauce.
2. Season your chicken with salt and pepper.
3. On medium heat, cook chicken breast until golden brown, then remove from your @madein nonstick pan.
4. Next, cook your vegetables until al dente. Start with your onion and carrots, then add cabbage.
5. Add your spaghetti noodles and toss. Add your chicken back in the pan and top with your sauce.
6. Top with green onion and sesame seeds and enjoy!
I am so in love with these new line of pans from @madein! They're non-toxic and made in the USA. Each one is constructed with Premium 5-Ply Stainless Clad, which means you can use with gas, electric, or induction cooktop!!
Let me know if you guys make this!! You're going to be so obsessed!
Here's a simple and easy-to-follow 1-week meal plan:
Day 1:
Breakfast: Avocado toast with scrambled eggs
Lunch: Greek salad with whole-grain pita bread
Dinner: Baked chicken breast with roasted vegetables
Day 2:
Breakfast: Overnight oats with berries and almonds
Lunch: Vegetable stir fry with tofu or chicken
Dinner: Salmon with quinoa and steamed vegetables
Day 3:
Breakfast: Banana and peanut butter smoothie
Lunch: Grilled chicken salad with vinaigrette dressing
Dinner: Vegetable lasagna with whole-grain noodles
Day 4:
Breakfast: Greek yogurt with granola and fruit
Lunch: Black bean and corn salsa with tortilla chips
Dinner: Shrimp stir fry with brown rice
Day 5:
Breakfast: Blueberry muffin with honey butter
Lunch: Turkey and cheese sandwich on whole-grain bread
Dinner: Baked sweet potato topped with black beans and avocado
Day 6:
Breakfast: Peanut butter and banana toast
Lunch: Hummus and vegetable wrap
Dinner: Lemon-pepper cod with roasted potatoes and green beans
Day 7:
Breakfast: Spinach and cheese omelet
Lunch: Tuna salad with crackers
Dinner: Homemade pizza with whole-grain crust and vegetable toppings
This meal plan includes a variety of nutritious and delicious options that are easy to make at home. Feel free to substitute ingredients and customize the meals to suit your taste preferences and dietary needs.
shoutout to all the gainers currently having to deal with hearing an onslaught of fatphobia & diet talk from relatives.
whether you're pushing back or grinning and bearing it, you're doing great, and nothing that judgemental family members say can devalue this beautiful thing you're doing for yourself.
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Another 7 pounds and I'll be at the 50% mark of my goal.
Prepare the squash: Cut the squash in half, remove the seeds, and bake at 200°C (400°F) for 40-45 minutes.
Make the sauce: In a pan, heat the olive oil, sauté the garlic, then add the chicken until cooked through. Stir in the cream, Parmesan cheese, and season with salt and pepper.
Serve: Use a fork to separate the spaghetti squash strands, mix with the Alfredo sauce and chicken. Garnish with parsley if desired