Tag Archives: protein

“Greener” Mediterranean Diet Heart Health Boon, Study Finds

A new study found that a green Mediterranean diet that contains less meat could be a way to promote a health heart. The study showed that eaters who consumed plant-based proteins and a limited amount of poultry and red meat had healthier hearts when compared to a traditional Mediterranean diet. A traditional version would have meat and seafood combined with veggies, whole grains and olive oil in moderation.

Three groups of obese patients, mostly mean, were giving different kinds of instruction on physical activity and nutritional guidance in the form of versions of the Mediterranean diet.

Patients following the green Mediterranean diet lost 13.7 pounds compared to those following the traditional version who lost 11.9 pounds. Those who were given just general guidelines lost only 3.3 pounds. Likewise, the groups lost 3.4, 2.7 and 1.7 inches at the waistline.

This study helps to confirm previous research results that all found that adults who a plant-based or vegan diet tend to have the most success with weight loss and decreasing body fat. Many nutrition experts agree there is no downside to upping one’s intake of leafy greens, legumes and nuts and provide plenty of protein.

Latest Covid-19 Issues with Food

So now we are hearing about shortages of meat. Well the problem isn’t the meat per se. It’s that the workers that work in the plants are getting sick. So with no one to process the meat, there are shortages. Farmers are trying to halt the growth of some of their animals so they aren’t backed up with meat that will end up being destroyed.

Along with this shortage you can expect to see higher prices. Many meat aisles are empty in grocery stores. Like toilet paper, they are most likely as short as they are already because of people over-buying. You will see stores limiting how much you can buy.

So what can you do? How about finding meat alternatives (while they are still available). There are things like Impossible Burgers, or you can go to beans or tofu as a protein source. Even eggs are short in some markets. Incorporate less meat into casseroles and you might not even miss it. Try other proteins like powdered shakes, yogurts, frozen meals that already have meat.


There are two kinds of basic protein: complete and incomplete.

Complete or whole protein have all nine essential amino acids. Some examples of foods with this type of protein are red meat, poultry, fish, eggs, milk, cheese, yogurt, soybeans, hempseed, and quinoa. These foods vary in the amount of protein but are all sources of complete protein.

Incomplete proteins can be combined to form complete proteins. Some incomplete proteins are nuts, seeds, legumes, pasta, and lentils. Some combinations can be nuts or seeds along with whole grain bread (like peanut butter on whole wheat). Whole grains with beans (like beans and rice or refried beans and whole wheat tortillas). Beans with nuts or seeds (like a salad with chickpeas and sunflower seeds).

You should aim to get about 50-60 grams protein per day.


Dirty Keto

So there appears to be a spin-off of the Keto diet called Dirty Keto.

Keto is a diet where you want your body in a state of ketosis to help burn fat. It is a very low carb, high fat diet similar to the Atkins diets. You are replacing carbs with fats. You can have reduction in blood sugar and insulin with this diet, while increasing ketones. Within this, there are a few different modifications you can make.

A standard keto diet is about 75% fat, 20% protein, and 5% carbs. A cyclical version would have you follow this for 5 days with 2 high carb days. A targeted keto diet allows you to add carbs if you are working out. A high protein keto diet drops the fat ratio to 60% and ups the protein to 35%.

So back to the dirty keto diet. It does follow the 60-75% fat, 15-30% protein, and 5-10% carb that keto diets do. However, instead of relying on good, healthy fats and protein, go for the fast food burger (bunless) or egg and sausage sandwich (biscuitless) and go ahead and have ice cream for dinner. Veggies? Nah. Pork rinds, bacon, whatever you want. Think of it as a keto junk food diet. Not very healthy. Higher in calories most likely.


Craving a Doughnut?

Sometimes we feel a craving for something “bad” like a doughnut. Fear no more! The Victor crew found a doughnut you can eat and still be good!

So what makes these doughnuts so special? For one, they baked instead of fried. So they are minus the fats you find in regular dougnuts. They use a yeast-based dough made of healthy flours. You order them and come to your door unadorned with the toppings separate.

Each doughnut is about 150 calories. They have 4g fat, 3g sugar, and 11g protein.

These doughnuts are not cheap. Right now you can get 8 flavor variety pack for $29.99. Packs of 4 go for $15-16, and a 12 pack is about $39. Shipping will run anywhere from $5.99 to $8.99 depending on where.

Each flavor has its own glaze and topping. The doughnuts are basically the same with different flavors of glaze and toppings: there’s cake batter with sprinkles, Reese’s peanut butter glaze with mini chocolate chips, and apple pie glaze with streusel crunch for example. You also get the hole.

Their shelf life is 9 days from shipping date. They can be frozen up to 3 months.

Oh, and did I mention the makers got a deal on Shark Tank?

Find out more here