Dr. Fitness and the Fat Guy

Okay, I’m no cook…That is for sure!!! So my idea of great meals are one’s that you can prepare quick enough to not eat it all before it is done being prepared!!! Here are two quick, easy, healthy, and very tasty ideas: Terrific Tuna (No cooking needed) 1. Starkist Hickory smoked tuna, 1 chopped onion, 1 chopped green pepper, capers, 1/2 fresh avocado, 1/2 cup of crunchy noodles, black or green olives, 1 can of chopped hearts of palm. Mix it together and you’ve got one fine fillin’ healthy meal!!! Perfect Puntanesca Pasta (Cooking needed) 2. take any 4 big tomatoes and chop’em up, olive oil, 1 onion, 1/2 clove of fresh garlic, several basil leaves, black olives, 1 green pepper, 1 red pepper, capers. Cook on a low flame till tomatoes are fully dissolved into a sauce, add the pasta and you’ve got a meal that momma would be proud!!!

The top 5 foods you must consume every week!!!
1. Olives or Olive Oil – High in Monounsaturated Fat, the good fat-highly resistant to oxidation,ferulic acid and chlorogenic acid, Nitric Oxide phytochemicals , caffeic acid, luteolin-cancer preventative and heart disease preventative properties.
2. Avocado- Again High in Monounsaturated Fat
3. Broccoli- a cruciferous vegetable- plants of the mustard family whose flowers have a cross-like corolla bearing four petals, like cabbage, brussel sprouts, arugula, cauliflower. It has beta-carotene(potent antioxidant and most famous carotenoid) , benzyl isothiocyanate- prevents tumor growth and the formation of carcinogens including the ones in tobacco smoke, beta-ionone-neutralized the cancer-causing potential of certain carcinogens, cancer cells from multiplying, coumarin-inhibits tumor growth, flavonoids- large group of phytochemicals that are potent antioxidants-ihibit tumor growth, terpenoids-like polyphenols they are phytochemicals work as antioxidants and lower LDL cholesterol.
4. Fish – tuna, salmon, whitefish-Omega 3 FA’s- If you don’t eat it, you better be taking a supplement for it, for sure. Walnuts are a good source of the plant deravite form.
5. Garlic-contains allicin which lowers blood pressure, and acts as an antibiotic

Honorable Mention (Because it is a drink!!!)

1. Red Wine- polyphenols and rsveratrol, gentisic acid, caffeic acid, vannillic acid, tannic acid.,

Notice, Almost all of my choices included a fat rich food. What do most diets steer you away from….The things that will keep you the healthiest. Your diet should also contain at least 30% of all calories coming from fat!!!!