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How a Single Meal Can Cripple Your Arteries and Lungs
What happens within hours of eating a high-fat meal?
We are only as old as our arteries. What can we do to preserve arterial function as we age? A poor diet and sedentary behavior can lead to adverse aging processes, like impairment of the little power plants in our cells, which can result in free radical formation, oxidative stress, and inflammation, which lead to the artery dysfunction that can end in cardiovascular disease that ends us.
In a series of videos I did about a decade ago, I discussed landmark research showing that a single high-fat meal could cripple artery function within hours of consumption, compared to no change with a low-fat meal, as you can see below and at 1:04 in my video Saturated Fat Causes Artery and Lung Inflammation.
In the study, the high-fat meal that so crippled artery function included Sausage and Egg McMuffins from McDonald’s. How do we know the sausage, egg, or cheese was to blame? What about the crappy carbohydrates in the biscuits or something else? Because the low-fat meal that didn’t impair artery function was a sugary mess of carby Frosted Flakes.
Just when your artery function finally starts to recover, five or six hours later—it’s lunchtime! Then, your arteries may get whacked with another load of meat, eggs, dairy, or oil. Why does it matter so much what happens after a meal within your body? Because most of us spend about 16 hours a day in that after-a-meal state, constantly hammering our arteries. No wonder cardiovascular disease is our number one killer.
And it doesn’t just inflame the arteries in our heart but our lungs as well. “A high-fat challenge increases airway inflammation and impairs bronchodilator recovery in asthma.” When people with asthma coughed up sputum from their lungs four hours after the same kind of high-fat meal, inflammatory cells shot up in the high-fat meal group, as you can see below and at 2:12 in my video.
In terms of lung function, when given two hits of their inhalers (containing a drug called albuterol or Ventolin), their airways open up as they should after a low-fat meal. But after the high-fat meal, the same inhaler doses don’t work as well, crapping out after a few hours because of all the extra inflammation in their lungs, as you can see below and at 2:29 in my video.
What you eat can determine how well you breathe.
But those study participants were people with asthma. Well, researchers found that even people without asthma have that same spike in inflammatory cells in sputum coughed out of their lungs four hours after eating what was, in this case, “a Jimmy Dean’s Meat Lover’s breakfast bowl.”
And there aren’t only more inflammatory cells; there is a doubling of the amount of pro-inflammatory oxidized LDL cholesterol sucked up by the type of white blood cells that go on to form foam cells. Those are the cells that build up the inflamed pus in your artery wall that leads to heart attacks. All this happens within just hours of eating pizza, in this case. The fat in your blood goes up, and so do your endotoxin levels, as you can see below and at 3:16 in my video.
Endotoxins are the components of bacterial cell walls, and foods like meat can be so contaminated with bacteria—alive and dead—that they accumulate endotoxins. We’re talking about both red meat and white meat, as you can see below and at 3:28 in my video.
But recent research (published in 2020) suggests the main culprit may not be endotoxins after all, but the fat itself. The saturated fat floating in your blood after an unhealthy meal may be inducing the inflammation more directly. Either way, we are responsible for what we eat, meal by meal, in shaping the risk factors for chronic metabolic disease.
Doctor’s Note
This topic is the first in a three-part series on saturated fat and fast food. The next two are Exercising to Protect Your Arteries from Fast Food and Foods to Help Protect Your Arteries from Saturated Fat.
What about the “butter is back” studies? See the related posts below.
3 Ingredient Carnivore & Keto Egg Loaf Made with Cottage Cheese #easyrecipe #carnivore #keto
Keto Egg Loaf
Full blog post with printable recipe and my notes: https://oliviawyles.com/keto-egg-loaf-recipe/
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The keto egg loaf is a high protein, super versatile, low carb wonder that’s perfect for breakfast, or really any meal of the day. With a creamy, custard-like texture and a hint of sweetness from cinnamon, this dish can be enjoyed plain, topped with sugar-free syrup, or even turned into keto french toast. Quick to make and easy to love, it’s an essential recipe for anyone on a keto or carnivore diet.
Ingredients
8 eggs
8 tablespoons grass-fed butter
8 ounces cottage cheese (or cream cheese)
1 tablespoon cinnamon (optional)
Instructions
1. Preheat oven to 350F/180C.
2. Line loaf pan: Grease and line a loaf pan with parchment paper.
3. Blend eggs, butter, cottage cheese, and cinnamon in a blender until smooth.
4. Bake: Pour into prepared loaf pan. Bake for 30-40 minutes until it has puffed up and a skewer comes out clean. The texture will be like flan.
5. Cool: Rest for 10 minutes then turn onto a cooling rack and completely cool.
6. Slice and serve with more cinnamon and sugar-free maple syrup.
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Grilled Boneless Chicken Thighs with Charred Scallion Sauce
This post may contain affiliate links. Read my disclosure policy.
These grilled boneless chicken thighs are served with a smoky charred scallion sauce that comes together with grilled scallions, soy sauce, rice vinegar, and ginger. It’s simple, fresh, and packed with flavor.
Grilled Boneless Chicken Thighs
One of my favorite ways to enjoy summer scallions is to throw them right on the grill. As they char, they become sweet, smoky, and much milder, creating a perfect base for a simple sauce. Blended with sesame oil, rice vinegar, soy sauce, and ginger, they transform into a vibrant, flavor-packed sauce that takes these juicy grilled boneless chicken thighs to the next level. Serve it with rice and steamed veggies or a simple green salad for an easy summer dinner. For another scallion sauce recipe, try my Ginger Scallion Fish recipe.
Why This Easy Grilled Chicken Thigh Recipe Works
I love cooking with boneless, skinless chicken thighs. The chicken thighs stay juicy on the grill, while the charred scallion sauce adds smoky, savory flavor with just a handful of simple ingredients.
- Juicy: Boneless chicken thighs stay juicy and flavorful on the grill, even over high heat.
- The scallions and chicken cook on the grill together, making the most of the grill without extra pans.
- Great for meal prep, since both the chicken and sauce keep well for easy lunches and dinners.
- Soy sauce, rice vinegar, ginger, and garlic create a savory, tangy sauce that balances the richness of the chicken.
- High-protein: Over 30g protein!
Ingredients You’ll Need
The charred scallion sauce is so tasty that you don’t need much to season the chicken. See the recipe card below for the exact measurements.
- Boneless, skinless chicken thighs are already very flavorful, but they get even better when topped with this delicious charred scallion sauce.
- Neutral oil, like avocado oil, keeps the chicken moist.
- Seasoning: Kosher salt, black pepper, ground cumin.
Ginger Scallion Sauce
- Scallions (aka green onions) are in season all summer long.
- Toasted sesame oil provides a nutty aroma.
- Rice vinegar adds acidity to balance the sauce.
- Low-sodium soy sauce for umami flavor
- Ginger paste gives you the warm aroma of fresh ginger in a more convenient form.
- Toasted sesame seeds for garnish. To toast the seeds, bake them at 350°F for about 5 minutes or heat them in a skillet over medium-low heat for a few minutes, stirring often, until golden brown.
How to Make Grilled Boneless Chicken Thighs
While the chicken and scallions cook, combine the sauce ingredients so it’s ready to go when the food comes off the grill. See the recipe card at the bottom for printable directions.
How to Grill Boneless Chicken Thighs
- Season the chicken with avocado oil, salt, pepper, and cumin.
- Grill the chicken thighs over medium-high heat for 7 minutes. Flip them, then continue cooking until the center is no longer raw. You can double-check the thighs with an instant-read thermometer. Once it reads 165°F, remove the thighs from the grill.
How to Make Charred Scallion Sauce
- Grill the scallions until charred.
- Prepare the scallion sauce: Cut off the roots and any burnt ends, then chop. Mix them with the remaining sauce ingredients in a bowl.
No grill? No problem!
Cook the chicken and scallions over medium-high heat in a grill pan or cast-iron skillet on your stove.
Variations
- Protein options: Follow these instructions for grilling chicken breasts. You can also serve the sauce over pork, or fish.
- Gluten-free: Swap tamari for soy sauce.
- Ginger: Grate fresh ginger into the sauce if you can’t find ginger paste.
What to Serve with Grilled Boneless Chicken Thighs
I serve this as chicken rice bowls with either mixed greens or steamed broccoli. To make it low-carb, you could skip the rice (or use cauliflower rice) and double the greens to make a simple salad.
5
16 mins
5
20 mins
4
52 mins
4
20 mins
2
25 mins
1
30 mins
2
15 mins
1
18 mins
Storage
- Refrigerate the chicken and sauce for up to 4 days.
- Freeze for up to 3 months. To freeze the sauce, pour it into a larger container or into an ice cube tray or silicone muffin pan for smaller portions. Once frozen, transfer the cubes to an airtight container.
- Reheating: Thaw the chicken and sauce in the fridge the day before. Then, warm it in the microwave or on the stove over medium-low heat.
More Grilled Chicken Recipes You’ll Love
Get outside and grill one of these healthy chicken recipes this summer.
Yield: servings
Serving Size: 1 boneless thigh with sauce
-
Preheat an outdoor grill to medium high heat.
-
Drizzle the chicken with the oil and season all over with salt, pepper, and cumin.
-
Transfer the chicken to one half of the preheated grill, smooth side down. Cook, undisturbed, until the chicken easily releases from the grill and is nicely charred, about 7 minutes. Flip the chicken and continue cooking until the chicken is cooked through and evenly charred. Remove from the grill. Slice right before serving.
-
Simultaneously, grill the scallions on the other side of the grill. Turn the green onions as necessary until they are softened and charred in places, 3-5 minutes. Remove from the grill and let cool slightly.
-
Once the green onions are cool enough to handle, trim off the root and any burnt ends. Chop the scallions and add them to a small mixing bowl. Add the sesame oil, rice vinegar, soy sauce, and ginger to the bowl. Mix well to combine.
-
To serve, make bowls with mixed greens and rice. Top with sliced chicken and charred scallion sauce. Garnish with toasted sesame seeds
Last Step:
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Serving: 1 boneless thigh with sauce, Calories: 264 kcal, Carbohydrates: 2 g, Protein: 34 g, Fat: 13 g, Saturated Fat: 2.5 g, Cholesterol: 160 mg, Sodium: 606 mg, Fiber: 0.5 g, Sugar: 0.5 g
The One Food Fatty Liver Patients Should Eat Every Day #superfood #healthyeating #bloodpressure
🥔 Sweet potatoes might be the healthiest food on your plate — no matter where you live!
Packed with potassium, fiber, Vitamin A, and Vitamin C, they support your heart, muscles, blood pressure, blood sugar, immune system, and vision.
✅ In India, sweet potatoes are used in healthy chaat and fasting meals.
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✅ In the UK and USA, they’re gaining fame as a top superfood.
🥔 Sweet potatoes (in Telugu: చిలకడదుంపలు / chilakada dumpalu) might be the healthiest food on your plate.
In Andhra Pradesh and Telangana, they’re often boiled or roasted and eaten with a pinch of salt — simple and nutritious.
One sweet potato has more potassium than a bottle of Gatorade — and with natural sugars + fiber, it’s a perfect carb for athletes, diabetics, and health lovers.
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Marry Me Chickpeas
Marry Me Chickpeas
Marry Me Chickpeas take all the deliciousness of the viral Marry Me Chicken recipe—creamy sauce, sun-dried tomatoes, and big Italian flavor—and turns it into a fast, fiber-packed vegan dinner made with pantry staples. Ready in just 15 minutes!
Marry me chickpeas will make you want to put a ring on it!
I’m no stranger to the “marry me” internet phenomenon, whether it’s classic marry me chicken or my riff on it, Marry Me Chicken Lasagna Roll-Ups. These vegan marry me chickpeas surprised me with how flavorful they are in such a short amount of time.
Chickpea dishes often benefit from longer simmering so they can soak up all the flavors. This one, however, manages to taste like it’s been cooking much longer than 15 minutes thanks to a few smart ingredients: sun-dried tomatoes, tomato paste, lots of garlic, and generous seasonings.
The result is rich and satisfying without feeling heavy, and substantial enough that nobody misses the meat or the dairy!
Ingredients and Substitutions
You’ll find the full list of ingredients in the recipe card below, but here are some notes to keep in mind.
- Olive Oil. Just enough to sauté the aromatics and bloom the tomato paste.
- Tomato Paste. Cooking it briefly removes its raw flavor and deepens the savory notes throughout the sauce.
- Garlic. Four cloves might seem like a lot, but they mellow quickly in the sauce.
- Sun-Dried Tomatoes. Oil-packed tomatoes stay tender and blend beautifully into the sauce. Dry-packed tomatoes won’t provide quite the same texture.
- Seasonings. Italian seasoning, Cajun seasoning for a little heat, and kosher salt.
- Chickpeas. Two cans make this hearty enough for dinner. Be sure to drain and rinse them well to remove excess sodium.
- Full-Fat Coconut Milk. If you’re not vegan, you can swap in heavy cream if you’d like.
- Baby Spinach. Adds freshness and color. It wilts almost instantly into the warm sauce.
- Fresh Basil. Optional, but highly recommended. The fresh herbs brighten the entire dish.
Step-By-Step Instructions
Build the Flavor Base (photo 1). Heat the olive oil in a wide skillet or Dutch oven over medium heat. Add the tomato paste and garlic. Cook for about 30 seconds, stirring constantly and breaking up the tomato paste as it cooks. The mixture should become fragrant and slightly darker in color. If the garlic begins browning, lower the heat; when garlic gets dark, it takes on an unpleasantly sharp flavor.
Add the Seasonings (photo 2). Stir in the sun-dried tomatoes, Italian seasoning, Cajun seasoning, and salt. Cook for another 30 seconds. You’ll notice the spices become more aromatic as they warm up in the oil; this is called blooming.
Create the Sauce (photo 3). Add the chickpeas and coconut milk. Bring everything to a gentle simmer. The sauce may look a little thin initially, but don’t worry. It thickens noticeably as it cooks and then cools a bit.
Simmer. Cook for about 4 minutes, stirring occasionally. The sauce should lightly coat the chickpeas and spoon rather than looking watery. If it becomes too thick, add a splash of water. If it’s still very loose after 4 minutes, let it simmer another minute or two.
Add the Spinach (photo 4). Add the spinach a handful at a time. Stir until wilted before adding more.
Finish and Serve. Taste and adjust the seasoning. I almost always add another pinch of salt at the end. Sprinkle with basil and serve immediately over rice or with warm naan for scooping. ENJOY!
How to Serve with Marry Me Chickpeas
- Rice. Cooked white rice or brown rice are great for soaking up the creamy sauce.
- Naan. Scoop up the chickpeas and sauce just like a curry!
- Quinoa. Boost the protein in your meal with quinoa.
- Potatoes. Spoon the chickpeas over Baked Potatoes or Crock Pot Sweet Potatoes.
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Marry Me Chickpeas
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Marry me chickpeas combine chickpeas, sun-dried tomatoes, and a creamy tomato sauce into a cozy, flavorful vegan dinner ready in 15 minutes!
Servings 4 servings
Calories 568kcal
Ingredients
- 1 tablespoon olive oil
- 1 tablespoon tomato paste
- 4 cloves garlic minced, about 4 teaspoons
- 1 (7-ounce jar) oil-packed julienne sun-dried tomatoes, drained (scant 1 cup)
- 2 teaspoons Italian seasoning
- 1 ½ teaspoons Cajun seasoning
- ¼ teaspoon kosher salt plus additional to taste
- 2 (15-ounce) cans reduced-sodium chickpeas
- 1 (14-ounce) can full-fat coconut milk
- 2 cups fresh baby spinach roughly torn
- Chopped fresh basil optional for serving
- Rice or toasted naan for serving
Instructions
-
In a deep, wide skillet or Dutch oven, heat the oil over medium. Add the tomato paste and garlic. Stir constantly for 30 seconds, breaking up the paste.
-
Stir in the sun-dried tomatoes, Cajun seasoning, Italian seasoning, and salt.
-
Stir in the chickpeas and coconut milk. Bring to a simmer.
-
Let simmer gently for 4 minutes, stirring periodically and adjusting the heat as needed. The coconut milk should thicken but still be saucy. Stir in the spinach a small handful at a time, allowing it to wilt.
-
Sprinkle with fresh basil. Taste and adjust seasoning as desired (I added a pinch of additional salt). Serve warm with rice or naan.
Notes
- TO STORE: Refrigerate leftovers in an airtight container for up to 4 days.
- TO REHEAT: Warm gently on the stovetop or in the microwave. Add a splash of water if the sauce has thickened too much.
- TO FREEZE: Freeze for up to 3 months and thaw overnight in the refrigerator before reheating.
Nutrition
Calories: 568kcal | Carbohydrates: 49g | Protein: 16g | Fat: 38g | Saturated Fat: 23g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 9g | Sodium: 928mg | Potassium: 1510mg | Fiber: 16g | Sugar: 4g | Vitamin A: 2524IU | Vitamin C: 60mg | Calcium: 153mg | Iron: 7mg
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I have been trying to lose weight for a long time and failed several times. A few months ago, I started reading books written by Rujuta Diwekar (Celebrity Nutritionist) on how to lose weight in the right way and I realized the mistakes that I have been making all these years trying to lose weight and not getting results and therefore I decided to try a sustainable diet inspired by her thoughts about fat loss.
Rujuta says:” The right way to lose weight is Good habits — Good health — Weight loss. And the wrong way – Weight loss — Bad health — Bad habits. The essence of losing weight the right way – focus on developing good habits and not losing weight” and positive effects of these good habits lead to better health and weight loss.
So, here I am sharing my weight loss journey where my main focus will not only be losing weight but also incorporating healthy eating habits and daily activity in my routine. The diet plan she recommends lets you eat several meals a day, rather than two or three big ones. In her books, Rujuta has suggested time-tested varieties of meal options for breakfast, lunch, dinner, and mid-meal/snacks that perfectly fit the requirement of today.
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