Plant-Based Diets Lower Cholesterol

Vegetarian, especially vegan, diets reduce cholesterol levels, according to a review and meta-analysis authored by Physician Committee researchers and published in Nutrition Reviews. Researchers reviewed 49 observational and intervention studies that compared vegetarian and vegan diets with omnivorous diets and their effects on plasma lipids. Vegetarian diets lowered total cholesterol levels as well as LDL and HDL levels when compared to omnivorous diets. The greatest benefit on lipid levels was seen in those who followed vegan diets. Plant-based diets typically reduce body weight and saturated fat intake, which may benefit cholesterol management. These findings support previous associations of decreased cholesterol levels and vegetarian, especially vegan, diets.

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Sesame Quinoa Salad

Fit Fathers and family please try this Sesame Quinoa Salad from #CheeseTrap #DairyFree

Makes scant 3 cups (2 main-dish servings)

2 cups cooled cooked quinoa

1/2 cup thawed frozen green peas or steamed sliced snow peas

1/2 cup grated carrot (standard grate, not fine) or store-bought shredded carrot

1/4 cup diced red bell pepper

1 tablespoon chopped green onion (green portion)

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Men, Protect Our Women! High-Protein Intake Increases Risk for Heart Failure: PCRM


High amounts of protein increases risk for heart failure in women, according to data presented this week at the American Heart Association’s annual meeting. Researchers tracked and compared different types of protein intake for 103,878 women from the Women’s Health Initiative. Those who consumed the most protein overall increased their risk for heart failure, compared with those who consumed the least. In addition, an increase in vegetable protein lowered the risk for heart failure, suggesting the link is with animal protein specifically.

Read more about the harmful effects of too much protein here.

Barbour MF, Ashraf F, Roberts MB, et al. Association of dietary protein, animal and vegetable protein with the incidence of heart failure among postmenopausal women. Abstract presented at: American Heart Association, annual meeting; November 13-15, 2016; New Orleans, LA.

Mushroom Hemp Tartlets

Meatless Monday - Mushroom Hemp Tartlets

These delicious meatless morsels are the perfect starter for a holiday meal. Hemp hearts add protein, healthy fats and a hearty nutty flavor to this already umami-rich dish featuring mushrooms, onions and goat cheese. This recipe comes to us from our friends at Manitoba Harvest.

Makes 6 tartlets

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Preheat the oven to 400°F.

Add all of the mushrooms except for about six of them to a food processor and pulse until they are chopped into fine pieces.

Add the olive oil, chopped mushrooms, rosemary and garlic to a pan over medium heat and sauté until the mushrooms are browned.

Stir in the flour until the mixture is well coated and then add the almond milk, goat cheese and hemp hearts.

Cook over low heat until the mixture thickens.

Remove the pan from the heat and stir in the parsley.

Cut the remaining mushrooms into thin slices and in a separate pan, sauté them with olive oil until they are cooked.

Cook the pastry shells according to the package instructions. Once they are done and have cooled slightly, remove the tops and add about 2 tbsp. of the mushroom mixture to each shell. You want them to be filled to the top.

Add two thin slices of the cooked mushroom to the top of each tartlet and sprinkle with extra hemp hearts.

Serve immediately.

Breakfast Lentils

breakfast-lentils-1This breakfast proves lentils are delicious any time of day, as they are sautéed here with shallots, paprika, lemon juice and fresh parsley. The versatile legume stands in as a savory alternative to jam, as the spiced lentils top toast in this protein packed morning pick me up. This recipe comes to us from Trudy of veggie.num.num.

Serves 4

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Place the olive oil in a skillet over medium heat. Add the garlic and shallots or green onions and sauté for 1 minute, or until veggies begin to become fragrant. Add the lentils and season with soy sauce, paprika and pepper and cook for 3-4 minutes more, or until the onion becomes translucent.

Add a good squeeze of lemon juice. Add the chopped parsley and stir. Taste for seasoning and add more soy sauce if desired.

Spread the tahini to taste over the whole wheat or multigrain toast. Spoon the spiced sautéed lentils over the tahini and enjoy.



No Hot Dogs or Bacon Please!


We’re sure everyone has seen the World Health Organization’s (WHO) findings yesterday on Cancer causation from processed meats like hot dogs and bacon. Well, it’s not new information to Fit Fathers whatsoever but now we have concrete research and findings to corroborate the truth. So hopefully this will help parents make better nutritional decisions when it comes to feeding their kids foods that heal and enliven opposed to those that destroy and degrade. Lead by example so your child becomes the example!

Meet Chef Babette Davis from Stuff I Eat


Meet Vegan Pro and Chef Babette Davis! She’s 64 years of age, a mostly raw vegan, restaurant owner of Stuff I Eat in Inglewood, CA, and full of tantalizing life energy. Her goal is the continuation of healthful information to open the eyes of the masses while guiding them to Nutritional Freedom. Especially within inner city communities where the disconnect is the largest. One Love!

Sunday Funday Run


We ate a banana each and ran 6 miles with our fellow Fit Fathers running group at Sligo Creek Park in Silver Spring, MD this morning.  The life enhancement was refreshing & energizing! ‪#‎RunFree‬ ‪#‎FitFathers‬ ‪#‎DadLife‬

Stuffed Peppers with Squash, Black Beans, and Rice

Fit-Fathers-bell-pepper-01Serves 2 as a main dish or 4 as a side

If you have leftover rice and cooked black beans on hand, this recipe can be made in just a few minutes. Or you can slice up the red peppers, add some shredded lettuce, and make a salad out of it!

½ cup cooked brown rice

1 cup cooked black beans
2 Mexican gray squash or zucchini, diced
6 green onions, sliced
2 teaspoons pepitas (green pumpkin seeds)
2 cloves garlic, minced
1 tablespoon chopped fresh oregano
2 tablespoons apple cider vinegar
Juice of 1 lime
¼ teaspoon sea salt
½ teaspoon freshly ground black pepper
2 red bell peppers, cut in half, cored, and seeded.
Optional: Salsa

Combine the rice, beans, squash, green onions, pepitas, garlic, oregano, vinegar, lime, salt, and pepper in a large bowl. Fill the pepper halves with the squash, rice, and bean mixture. Top with salsa, if using, and serve.

Per serving: 187 calories, 16 g protein, 54 g carbohydrate, 13 g sugar, 3 g total fat, 14% calories from fat, 16 g fiber, 317 mg sodium


Eating Healthy on the Run: United Airlines Elevates its Food Game

United_Airline_MealsExperienced by Kimatni D. Rawlins

A million miles flown affords you many supplementary amenities when traveling by air, especially when your brand of choice is United Airlines (UA). I am a member of the exclusive Global Services fellowship for example. My dedication and revenue commitment to their bottom line is honored in return through time-saving and convenience perks such as complimentary upgrades into First Class, reduced membership costs for programs like the United Club, early boarding, automatic backups for disrupted flights and much more. But one thing it previously didn’t achieve was a decent meal mile-high in the friendly skies.

As a business owner of three companies including Automotive Rhythms and Fit Fathers, time is precious. I travel the globe test-driving and evaluating the latest vehicles that come to market and educate car-buyers with my findings. Equally, I host Social Workouts, health conferences and events around the world. Flying over 225,000 base miles annually require a copious amount of time in the clouds, which translates to a profuse amount of meals whether breakfast, lunch or dinner. Typically I brown bag it with a few pieces of fruit, nuts and either a hummus sandwich on whole grain bread, brown rice and lentils or a black bean burrito. For years I’ve watched meals reminiscent of those in elementary school cafeterias served to elite businessmen and woman in First Class and packaged coach grub distributed to the larger group of flyers. If you were hungry and didn’t bring your own food then nutrition became very limited. Aged cheeseburgers in plastic bags, greasy sausage links, dry, enriched pastas, lettuce based salads (I need actual greens like kale and spinach) and blood sugar raising pastries were some of the typical staples. No thank you; no, I will not be eating today; thanks, however I brought along my own food, were typical responses to congenial flight attendants. They would always rave about me being one of the easiest Global Services members to please. Yet finally, United has made specific culinary moves appealing to health-conscious jetsetters like myself. [Read more…]