This week’s goal…….give someone a GOOD hug every day

This week’s goal…….give someone a GOOD hug every day!

The Touch Research Institute at the University of Miami School of Medicine has completed over 100 studies on the power of touch. Their findings, as well as many others, support the idea that human touch has significant effects resulting in decreased pain, increased immune activity, and lower levels of depression. While more research and better technology may be needed to truly understand this phenomenon, we can still benefit from the results! Staying in contact, literally, with people is an easy way to boost your health!

Baked Spaghetti Squash Casserole

Baked Spaghetti Squash Casserole

(Delicious, Dairy Free and Gluten Free)

Ingredients:

1 spaghetti Squash

2 Tablespoons of olive oil

1 Pound of ground beef

4 large garlic cloves, minced

1 red onion, chopped

1 Teaspoon oregano

1 Teaspoon paprika

½ Teaspoon Cumin

1 Teaspoon thyme

½ Teaspoon turmeric

1 can of diced tomatoes, drained

1 egg, whisped

1 Teaspoon salt

½ Teaspoon pepper

First cook the spaghetti squash:

Preheat the oven to 375 degrees Fahrenheit. Cut the squash in half and scoop out all of the seeds. Place cut side down onto a cookie sheet. Bake for about 45 minutes or until tender. Scrape the insides of the squash out. It should look like spaghetti!

Next, make the casserole:

Preheat the oven to 350 degrees Fahrenheit. In a large skillet over medium heat, add 1 tablespoon olive oil. Add onions. Cook until onions are tender. Add garlic and stir. Then add the ground beef and spices. Once the beef is brown, add the tomatoes and spaghetti squash as well as the salt and pepper. Add egg to the mixture, stir well, and then pour it all into a greased casserole dish. Bake for 30-40 minutes or until golden on top.

Enjoy!

What in the world is hydrogenated oil or trans fat? And why don't I want it in my body?

What in the world is hydrogenated oil or trans fat? And why don't I want it in my body?

Food companies began using hydrogenated oils as a way to increase shelf life of foods and save costs.

Hydrogenation is the process of adding hydrogen into an unsaturated oil to make them harder at room temperatures. It was created primarily to be used as a cheaper and less perishable substance than the original oil. Let's take a look at the structure of an unsaturated oil versus a saturated (or hydrogenated) oil.

Notice how the unsaturated state is bent while the saturated state is straight. This simple change in shape is the cause behind a lot of cardiovascular problems. We might be inclined to think that the bent shape would become more stuck in arteries than the nice straight shape of the saturated fatty acid, but look at the next picture below. Which pile will blood be able to flow through more easily?

Unsaturated oils and fats stay more separated whereas saturated oils and fats pack tightly together. Obviously, the tightly stacked pile is going to be harder to get through and cause more problems in our arteries and cardiovascular system. There are some naturally occurring saturated fats in nature, mostly found animal products. However, we want to avoid the unnatural ones when possible. Check the nutrition labels for hydrogenated or partially hydrogenated products before buying. 

Now let's talk trans fats.

Trans means that it is bent in the opposite direction. Our bodies have a much harder time processing it than the more common cis configuration. Trans fat can be found in nature, but it is extremely minimal, and again, only in some animal products. Never before have our bodies had such an overload of trans fat as they do today. Fast food french fries are made using about 50% trans fats and many sweets, pastries, and processed foods can use anywhere between 20-60% trans fats. The FDA has placed a ban on partially hydrogenated oils, which is the major source of trans fats, which will continue to take place over the next two years. In the meantime, it is important to do your best to decrease the amount of saturated fats and trans fats you put into your body!

6 Rules To Avoid Eating Trans Fats

yours in health,

dr samantha boldt