If you lived through the 80s, 90s, or early 2000s, the idea of cooking bone-in, not to mention skin-on, meat probably makes your head spin. Over the past few decades, bone-in meat has been portrayed as unhealthy as we have been encouraged to opt for lean cuts of meat for optimal health, forcing people to reach for boneless and skinless chicken breasts, pork tenderloin, and boneless steaks such as striploin or filet mignon. Fast forward to 2019 when bone broth is all the rage, saturated fat is no longer a dietary evil, and cholesterol is known for its health benefits, and yet many people are still hesitant to eat bone-in meat. Although cooking with bone-in meat may seem complicated, it truly is not, and the benefits of doing so far outweigh any drawbacks. So, in order to help get you started, here are 5 simple reasons why you should eat bone-in meat.

5 Reasons to Eat Meat with Bones

Can you eat bones? Are bones healthy? What’s the nutrition in bones? Here are 5 important health reasons to eat bone-in meat.

1. Bone-In Meat Provides More Micronutrients

Much like the meat that we eat, bones are living tissues and are therefore rich in vital micronutrients for our bodies. Bones themselves are rich sources of minerals, including calcium and phosphorus, sodium, and magnesium, as well as other important nutrients. In fact, it is these trace minerals that provide the oh-so-popular bone broth with its nutritional highlights; however, these same nutrients are accessible in bone-in cuts of meat. Bones contain bone marrow, a fatty substance that is extremely nutrient-dense and considered one of the original “superfoods”. Bone marrow is known to contain vitamin A, needed for healthy vision, a strong immune system, and cell health, and because vitamin A is not present in the meat itself, cooking meat with the bone-in helps to release these nutrients into the meat during the cooking process, amplifying its nutrient density.

2. Bone-In Meat Supports Gut Health

In addition to trace minerals, one of the biggest benefits of bones is their high concentration of collagen, gelatin, and glycine. These nutrients are important for gut health, as collagen can help to maintain the integrity of the gut lining, and gelatin helps to maintain the layer of mucus that keeps gut microbes away from the intestinal barrier. While helping to support our gut health, these nutrients play a role in the health of our immune system, as well as help to reduce chronic inflammation in the body. Slow-cooking bone-in meat in broths, soups, and stews can help to ensure we have access to these essential nutrients, and although they are becoming increasingly popular in supplement form (i.e. collagen powders), consuming them in their whole food version will always provide the most benefits.

3. Bone-In Meat Supports Sustainability

When it comes to eating meat, an important ethical argument can be made for eating the whole animal. Most of the meat cuts sold in grocery stores today are boneless for several reasons; 1) bones are heavy and more expensive to ship, 2) the (perceived) effort to cut, cook and carve bone-in meat, and 3) the (misinformed) emphasis on lean cuts of meat for health. Unfortunately, in doing so, we are discarding some of the most valuable cuts of the animal, and although it might be convenient to buy boneless meat, using bone-in meat actually helps to ensure that you are using more of the animal with less waste. It might take a little research, but there is a lot you can do with the ‘odd’ cuts of meat, including bones and organ meats, not to mention the many nutritional benefits you get from consuming them.

4. Bone-In Meat Adds Flavour

There is an old saying that says ”the nearer the bone, the sweeter the meat”. Not only do bones add nutritional value, but they add a ton of flavor to the cooking process as well! Bones are surrounded by fat, so as the bone heats the marrow its juices penetrate the meat and add a depth of flavor that does not exist with a boneless cut. Although bone-in cuts may take slightly longer to cook, it is well worth the wait as it creates a more succulent, flavourful, and juicy cut of meat.

5. Bone-In Meat Saves Money

A final and important benefit of bone-in meat is that, compared to boneless cuts, they are often less expensive, so opting for bone-in cuts can help maximize nutrition while minimizing costs. Because many people see bones as a nuisance, they will pay more for boneless cuts, which increases their price but helps to keep the cost of the bone-in cuts down. Therefore, opting for bone-in chicken thighs, chicken breasts, steak, and pork can help to provide more bang for your buck.

Smoothies are a great breakfast when you are on the go; however, if you are not using the right balance of ingredients, you can end up creating a big sugar bomb, making them a less-than-ideal choice. Of course, adding fruit and veggies to a smoothie is great, but adding protein to a smoothie is vital as it helps to balance your blood sugar, minimize your cravings, and keep you fueled and full for hours to come. Although protein powder is a simple way to add protein to a smoothie, it’s not everyone’s favorite, and it is essentially a form of processed food, opting for whole foods is always the best choice.  So, in order to help you create a well-balanced smoothie packed with protein, here are 11 ways that you can add protein to a smoothie that don’t involve protein powder at all!

How to Add Protein To Smoothies

Here are 11 different whole-food ways to add protein to smoothies.

1. Plain Yogurt

Yogurt, specifically plain yogurt, is a great way to add protein to a smoothie while giving it a rich and creamy texture at the same time. Whether it’s original, Greek, Balkan, or Icelandic, yogurt contains up to 10-15 grams of protein per cup which can help to increase the protein content of any shake. Regardless of what variety you chose, ensure that you are using real yogurt, made with whole milk and bacterial cultures, and be sure to opt for the plain and full-fat variety to help keep the overall sugar content down.

2. Hemp Seeds

Hemp seeds, also known as hemp hearts, are the soft seeds from the hemp plant that have a mild and nutty taste. Compared to chia and flax seeds, hemp seeds contain more protein gram per gram with 10 grams of protein per 3-tablespoon serving. In addition to being a source of plant-based protein, hemp seeds are a natural source of omega-3 fatty acids and, thanks to their soft texture, can easily be blended into any shake without even knowing they are there.

3. Almond Butter

Although peanut butter is the fan favorite, almond butter provides almost the same amount of protein per serving at roughly 4 grams of protein per tablespoon. Not only do a couple of tablespoons provide some much-needed protein, but they also provide great flavor and some healthy fat, which helps to create a well-balanced smoothie. However, if almond butter is not your thing, you can also use cashew, walnut, or pecan butter, although they won’t provide as much protein per serving; every little bit counts.

4. Chia Seeds

Similar to hemp seeds, a few spoonfuls of chia seeds can help add more protein to a smoothie. Every tablespoon of chia seeds contains 2 grams of protein, in addition to omega-3 fatty acids and 4 grams of beneficial fiber. Although chia seeds don’t contain a ton of protein on their own, they can easily be paired with another source of protein to help give a smoothie a little boost.

5. Milk

For those who tolerate dairy, using whole milk in a smoothie is an easy way to increase the overall protein content. One cup of whole milk contains 9 grams of protein, compared to almond milk, which contains 1 gram per cup, and coconut milk, which contains less than 1 gram per cup. Of course, it is important that you tolerate dairy well and that you opt for unflavoured versions; however, cow’s milk can be a great choice and is a great way to add protein to a smoothie.

6. Pumpkin Seeds

If you’ve got a high-powered blender, pumpkin seeds can help to add a little boost of protein to any morning shake. Next to hemp seeds, pumpkin seeds lead the seed family in protein content as they contain 9 grams of protein per 3 tablespoons, as well as a high mineral content from manganese, zinc, and iron. However, if your blender is not strong enough to grind pumpkin seeds you can simply use pumpkin seed butter instead.

7. Peanut Butter

There is a good chance this is already a go-to ingredient in a lot of smoothies, so this is a friendly reminder that peanut butter contains 4 grams of protein for every 1 tablespoon serving. When buying peanut butter, be sure to opt for natural versions, made with only nuts and/or salt, as the conventional versions are really more of a peanut-butter-flavored-icing once you consider all of the added sugars and refined oils that are included.

8. Silken Tofu

For those following a vegetarian diet or who are unable to eat dairy, tofu is a great way to add protein to a smoothie and create a velvety texture at the same time. Although it may sound a little odd, tofu is a great source of plant-based protein and the soft varieties blend up like a charm. Depending on the brand and firmness that you buy, tofu averages about 8 grams of protein per 100-gram serving, and it is a great way to put the leftover scraps from dinner to good use.

9. Flax Seeds

Similar to chia seeds, flax seeds don’t provide a ton of protein per serving, however, every little bit counts. One tablespoon of flax seeds provides 2 grams of protein, as well as essential omega-3 fatty acids. Like all nuts and seeds, flax seeds can help to add a little boost of protein and some healthy fats to create a balanced meal but to really increase the protein intake ensure that you pair them with an additional source of protein in your shake.

10. Kefir

In case you have never heard of it, kefir is a fermented milk beverage that is similar to yogurt. While yogurt is made from the fermentation of bacteria in milk, kefir is a combination of bacteria and yeast fermentation and contains a higher amount of beneficial probiotics with a slightly more bitter taste. Much like yogurt, kefir can easily be blended into any smoothie, although it pairs best with berries, and provides up to 8 grams of protein per 1 cup. Cow’s milk kefir is the most well-known, but you can also find goat’s milk and sheep’s milk options in most grocery stores.

11. Sesame Seeds

In addition to hemp, pumpkin, chia, and flax, sesame seeds are an easy way to give a smoothie a little protein boost. At 2 grams of protein per tablespoon, they are relatively low in protein compared to other options, but they do come with the benefit of some added calcium, and opting for their butter version, also known as tahini, can help to provide a rich and creamy texture.

The Bottom Line

When it comes to adding protein to a smoothie, there are a ton of different options to choose from. Although opting for a protein powder is a quick fix, using a combination of whole-food options will always be the best choice. Depending on what flavor of smoothie you are making, you can opt for one, two, three, or more of the options listed above to suit your needs, but regardless of what you choose, always ensure that your smoothie is well-balanced with a source of carbohydrate, protein, and fat to keep you energized, fueled and full for hours to come.

If any food is vilified and confused in the world of nutrition, it is most definitely carbs. With low-carb diets rising in popularity, carbs said to be the sole cause of weight gain, and sugar the root of many health issues and diseases, it is no wonder that so many people are concerned about eating carbs! The truth is, not all carbs are bad, and many of the ones we think are “bad” are not as bad for us as we think.

 

When it comes to carbs, it’s all about quality and context. Although refined carbohydrates are most certainly something that you want to limit, there are some “bad” carbs that are actually good for you, and it is important to understand which ones and why so you can make an informed decision that works for you.

“Bad Carbs” that are Actually Healthy

It’s time to bust some myths, take back whole food, and discover why these “bad carbs” are nutritious and good for you.

1. White Potatoes

White potatoes are considered comfort food and they most certainly are, however, that does not make them bad for you. Potatoes are a whole food that grows in the dirt and have been eaten by various cultures for centuries. The concern people have with white potatoes is that they are high in carbohydrates and have a higher glycemic load than other vegetables which can trigger insulin and cause weight gain, but is it that simple? White potatoes are actually low in calories, a source of fiber, and rich in nutrients, so is it the potato itself we should be concerned about, or is it the way it is consumed? A boiled or baked potato on its own is certainly nothing to worry about, on the other hand, potatoes turned into deep-fried potato chips, French fries cooked in vegetable oil, or loaded baked potatoes with a dozen different toppings may be something to consider! In fact, although sweet potatoes are often considered “healthier” than white potatoes, white potatoes contain less sugar, more protein, and more vitamins and minerals than sweet potatoes which makes them both a healthy choice! It is important to understand that potatoes themselves are not the enemy, rather, it is the way that we consume them. So, when it comes to potatoes, opt for baked, boiled, or roasted potatoes, reach for different types, colors and sizes, and leave the processed and deep-fried versions for once in a while.

2. White Rice

Although brown rice is often considered healthier than white rice, that is not exactly the case. All grain kernels, including rice, are made up of three different parts; the fiber-dense bran, the nutrient-rich germ, and the starchy endosperm. Depending on what the grain will be used for, it can be consumed one of two ways: with all parts intact, or by removing the bran and germ so only the endosperm remains. Brown rice and white rice are actually one of the same, the only difference between them is that brown rice is a whole grain, as it contains the bran and germ, while white rice is only the endosperm. Because the bran and germ contain many nutrients, brown rice is often said to be healthier than white rice because it is more nutrient-dense, however, the bran and germ also contain many anti-nutrients. These anti-nutrients are present to protect the important nutrients in the grain, however, these anti-nutrients make it more difficult for our bodies to break down the brown rice. The phytates and phytic acid present in the brown rice not only make it difficult for our digestive tract to break them down, but can cause inflammation and damage to our digestive tracts over time if not properly prepared. In fact, this traditional wisdom and knowledge can be seen across Asian cultures which have predominately been consuming white rice as opposed to brown. So, when it comes to rice, both white rice and brown rice can be a healthy choice when properly prepared.

3. White Bread

The idea that white bread is unhealthy is actually misleading as it merely focuses on the color of the bread and not on the way the bread was made, which is truly the most important factor. When grains are properly prepared, by soaking, sprouting or fermenting, they are more easily digested and their nutrients are more available to us. The process of sprouting grains before creating a flour helps to neutralize the enzyme inhibitors and phytic acid in the grains, while the natural fermentation process used to make sourdough bread creates friendly bacteria which help to “pre-digest” the grains and reduces the presence of phytates. It is for these exact reasons that sourdough and sprouted grain bread are considered the healthiest bread options. Not to mention, the natural fermentation method of making sourdough bread only requires three basic ingredients; flour, water, and salt, and avoids all of the additives and preservatives found in processed white bread. The truth is, the difference in color is largely due to the type of flour that was used, which is only part of the equation. When it comes to bread, how the flour was made is actually more important than its color; a white flour that has been stone-ground from the endosperm is not the same as a bleached white flour which has been highly processed, and to make matters more confusing, there is actually a strain of wheat called white wheat which can be ground in its whole grain format to create white flour. So, although the color of the bread has some value it only tells part of the story!  When you are buying bread focus on the type of flour used and the way it was made; look for sourdough bread, sprouted grain bread, or whole grain bread made with a combination of high-quality flour, salt, and water, with minimal additives and preservatives.

4. Popcorn

Popcorn, much like white bread, is the perfect example of how food can be deemed “bad” based on the way it was made. Corn kernels themselves are not unhealthy, they are whole grains in their whole format, and compared to other grains are relatively low in phytic acid. What can make popcorn unhealthy is the way that it is made, specifically the fat used to cook it. Conventional popcorn, or the movie theatre stuff, is often made using vegetable oils which is actually what makes popcorn a less-than-ideal choice. Vegetable oils, such as canola oil, corn oil, soy oil, rapeseed oil, and safflower oil, are highly processed oils that contain a high amounts of polyunsaturated fatty acids (also known as PUFAs) which are highly unstable and oxidize very easily. The PUFAs found in vegetable oils are omega-6s, and although they are essential to human health, in excess they are dangerous and inflammatory to the body. So, popcorn on its own or cooked in a natural cooking fat, such as butter, and seasoned with sea salt is likely nothing to worry about, rather, it is the cooking oil, refined salts, toppings, and preservatives that you want to be mindful of.

5. Pasta

Mind blow, right? Pasta in and of itself is not unhealthy, much like bread, it’s all about the ingredients and how it was made. Depending on the variety, pasta is made of a combination of flour, eggs, water, and salt, and the quality of the flour used is, once again, the most important factor. Ideally, the grains used to make the flour should have been soaked, and the flour should be stone-ground and unbleached. Much like the fermentation process in bread making, the soaking of the grains helps to reduce the level of phytic acid present helping to make the pasta more easily digested when consumed. Although this is very difficult to determine in grocery stores if you are buying from a specialty shop or from a location that makes fresh pasta it is a great question to ask. However, if that is not an option, simply do your best to be mindful of how it is served; how much, and with what. Unfortunately, more often than not, pasta is served in excessively large portions with extra-rich sauces and toppings, simply providing us with more energy (calories) than we possibly need in one individual sitting.

The Bottom Line

Although all of these carbs can be considered real food and can, therefore, be considered healthy, they are not necessarily ideal for everyone all of the time.  For some, grains can be very damaging and inflammatory, and are therefore best to be avoided, while for others, in moderate amounts can be included in a healthy diet. When it comes to carbs it’s all about quality, quantity, and context, because even too much of a good thing can be a bad thing. Meals constantly packed with bread, potatoes, rice, and pasta can quickly add up, negatively impact blood sugar, and simply become too much sugar for one to bear. For someone concerned about weight loss, with disrupted blood sugar, or struggling with digestive issues, it is vital that you monitor the amount and type of carbohydrates that you are consuming. That does not make them “bad”, it simply comes down to the individual and their personal situation. So, although none of these foods are inherently unhealthy, it is important to consume them as part of a balanced diet, in their most natural forms, and in amounts that support your personal health goals.

Fats are arguably some of the most nutrient-dense foods available to us, and yet some people still struggle to include high-quality fats in their diets. Whether people are just not sold on the idea that fats are healthy, that fat doesn’t make you fat, or they are just not sure how to use them, not everyone is comfortable adding fat to their meals. The good news is, cooking with fat is fun! Not only does fat provide incredible flavor to meals, but since there are so many different types and varieties of fat to choose from it creates a world of possibility when it comes to cooking. Instead of forgoing the dressing, skimping on the sauce, or passing on the butter, it’s time to eat more fat and find new and creative ways to add more fat to our meals that we can feel good about. So, here are 11 ways to eat more fat that you can start implementing today.

Healthy Ways to Eat More Fat

Add more healthy fats to your diet with these simple tips.

1. Start with full-fat ingredients.

The first step to eating more fat is pretty simple, eat full-fat products. Instead of reaching for low-fat yogurt, skim milk, or fat-free dressings, always opt for the full-fat version. Take a scan of your fridge and pantry and banish any fat-based products with terms such as light, fat-free, low-fat, or 0%. Foods that naturally contain fat should be consumed this way, so that means reaching for full-fat yogurt, full-fat cheese, full-fat dressing, cream, butter, mayonnaise, full-fat peanut butter, and full-fat coconut milk. Simply ensuring that you are choosing the most natural version of these foods can help to add more fat to your diet in a very simple and effective way.

2. Cook with Fat, Generously

If you have been cooking your meats without oil or only eating steamed vegetables for fear of adding fat, it is time to stop! No more plain chicken breasts, no more dry salads, and no more bland vegetables. When you are cooking and preparing your food, don’t be shy to cook with oil or fat. Cook your meat in fat, add butter to your vegetables, pour oil on your salads, and do it all with pride. In fact, adding oil and fat to your vegetables actually helps to ensure that you can absorb the fat-soluble nutrients present in these foods. However, be sure to limit vegetable oils, and always opt for high-quality cooking fats instead.

3. Use Different Fats for Different Flavours

Once you get the hang of cooking with fat, start to experiment with different types and flavors. Olive oil is undoubtedly the most popular cooking oil, however, there are so many different types of fat to choose from. Different fats can help to transform the flavor of a dish, even if you are using the same basic ingredients. For instance, green beans cooked in butter take on a familiar North American flavor, while cooked in sesame oil can be transformed into an Asian-inspired dish. Feel free to experiment with different combinations of butter, lard, tallow, bacon fat, duck fat, olive oil, coconut oil, avocado oil, and sesame oil to discover what flavors you like and what you enjoy cooking with.

4. Don’t Skimp on the Dressing

If you are eating a salad, please do not skimp on the dressing. Not only is a bowl of leafy greens incredibly boring on its own, but a tiny little drizzle of dressing on your lettuce won’t do much to keep you full and will likely leave you hungry within hours. Instead, top your salad with a generous pour of dressing, and while you’re at it, add some more fat in the form of items like nuts, seeds, avocado, olives, and cheese.

5. Embrace Animal Fats

If you are trying to add more fat to your diet, you need to move on from the lean cuts of meat. Gone are the days of chicken breasts, lean ground beef, and turkey bacon, it’s time to embrace all cuts of meat, in all of their fatty forms. So, eat the chicken thighs, eat the bone-in steak, eat the pork shoulder and eat the bacon. Enjoy some chicken skin, slice it into a fatty roast, or perhaps even try some “off” cuts or organ meats. If you are going to eat animal proteins, try and eat more than just the basic cuts, not only do they taste better and provide more nutrients, but it makes you a more responsible meat eater.

6. Eat Full-Fat Dairy

If you can tolerate dairy, eat the real deal. Avoid skim milk, 0% yogurt, and fat-free cheese, and instead opt for full-fat varieties of butter, yogurt, cheese, and cream. Full-fat milk and yogurt range between 3% and 4% depending on the brand, while creams can range between 18% and 35%. So, you can eat more fat by adding heavy cream to your coffee, enjoying a bite of cheese after dinner, or thickening your soups and sauces with a dollop of crème fraîche and feel mighty good about it.

7. Eat the Whole Egg (Honestly, just do it.)

It is time to put down the egg whites once and for all! Eat the whole egg, and eat more of them. The yolks are the most nutrient-dense part of the egg because they are a good source of fat and cholesterol, while the white doesn’t contain much of the two. Not only are eggs great for breakfast (scrambled, poached, or fried), but they make a great snack hard-boiled, are a great addition to salads, make incredible sauces and mayonnaise, and are quite inexpensive for the nutritional value they provide.

8. Eat Savoury Breakfasts & Snacks

A really simple way to eat more fat is to ensure that you eat savory breakfasts and snacks. Although breakfasts of oatmeal and snacks of fruit are very healthy choices, they don’t provide much in the way of fat, and therefore satiety, so they can lead to more cravings and hunger cues later on. Instead, opt for breakfasts of eggs, avocado toast, or dinner leftovers, and opt for savory snacks of nuts, hummus with veggies, or beef jerky to help provide a little extra fat (and protein), keep cravings down and keep energy up for the rest of the day.

9. Opt for Fatty Fish

Ok, I recognize that seafood is not everyone’s favorite, but adding some form of seafood to your diet is an ideal way to help ensure you eat more fat, all while increasing your intake of omega-3 fatty acids. Although larger fish such as salmon, trout, and mackerel are more common and a great place for many people to start, smaller fish such as sardines and anchovies are incredibly nutrient-dense while being relatively inexpensive at the same time.

10. Boost Your Smoothies

If you are a smoothie person and they work for you, I’ve got absolutely no problem with that, but a well-balanced smoothie is nothing without a serving of fat. Not only does a dollop of fat in your morning shake help to provide some added nutrients, but it can help to balance your blood sugar so all of that fruit and natural sugar isn’t triggering your energy, hunger, and cravings all day long. There are a number of different ways that you can add fat to your morning smoothie including adding a dollop of nut butter, half an avocado, full-fat yogurt, coconut oil, or a handful of flax or chia seeds. As long as you’ve got a powerful blender, you don’t even notice these ingredients hiding in your shake and they can help to create a rich and velvety texture at the same time.

11. Garnish Meals with Extra Fat

Once you are done cooking and ready to eat, you can finish your meal with a simple garnish of fat of your choice. An extra drizzle of olive oil on your soup, a dollop of yogurt on your curry, or a sprinkle of nuts on your salad can help to compliment your dish while adding a little extra fat at the same time. You don’t need to go crazy and add all of the options, but a little touch goes a way in helping you eat more fat and can make a homemade meal feel just a little extra special.

The Bottom Line

Whether you are eating or cooking, don’t be shy to add a little more fat to your meal if the mood strikes you. Fat is not something to fear, in fact, it is something that we should be including in our diets for optimal health. There are so many different types of fat to choose from and so many different ways to use them, so don’t be shy to experiment and try new things in your meals because, at the end of the day, that’s what cooking and eating are all about.