All About Seafood

When I visited Halifax a couple of months ago, I attended the annual Seafood Festival at the Cunard Center on the waterfront. In addition to feasting on seafood and wine, I also sat in on Leslie Beck's presentation: Seafood: Why it's good for your health. Leslie Beck is one of Canada's leading nutritionists and writes a weekly column in the Globe and Mail.

Here are a few highlights...

• The average Canadian eats only 2/3 of a fish serving per week.
• 50% of all North Americans do not eat any fish.
• Beck recommends that we eat two servings of fish, especially fatty fish twice a week. That can reduce the risk of dying from heart disease by 36%.
• Studies have shown that older adults who eat fish once a week are 60% less likely to develop Alzheimer's Disease.
• Cook fish at a high temperature (400 degrees Fahrenheit) for a short period of time.

Beck also pointed out the four most common excuses that people give for not eating fish:

1. I can't get the rest of my family to eat fish.
2. I don't know how to cook fish.
3. Cooking fish makes that house smell.
4. Buying fresh fish is inconvenient.

Nutrtiton at Tim Hortons

While travelling up to Northern Ontario, I like to stop at one of the many Tim Hortons along the way. I was happy to learn that a Nutrition Guide is now available at these popular eating places.

A detailed chart provides information on the serving size, calories, protein, fat, and vitamin content of the different snacks and baked goods. I also liked the following helpful hints:

• Try a soup that is low in fat like Chicken Noodle.
• Low Fat muffins contain only 2.5 grams of fat.
• Any size Iced Cappuccino made with milk or chocolate milk contains less than 2.5 grams of fat.
• Bran and whole wheat muffins are high in fibre.
• Yogurt and berries is a source of calcium.
• Order a Breakfast Sandwich on a low-fat bagel like Wheat 'N Honey.
• Three filled or yeast Timbits contain fewer than 200 calories.
• Try 2% milk or 1% chocolate milk instead of cream in your beverage.

Source: Tim Hortons Nutrition Guide

All About Yogurt

I get most of my calcium from yogurt. It contains between one-third and two-thirds the amount of lactose found in milk. This makes it easily digested for those of us who have lactose intolerance.

Yogurt goes with everything--consider the following ways to add yogurt to your daily diet.

Fruit Smoothie: Combine 1/2 cup plain yogurt with 1/2 cup diced ripe fruit. Add one or two ice cubes and puree in a blender.

Yogurt Shake: Blend 1/2 cup fruit-flavoured, frozen non-fat yogurt with 1/2 cup low-fat milk until creamy.

Cucumber Dip: Peel, seed, and dice a large cucumber and combine with 1 cup plain yogurt, salt, pepper, and chopped fresh herbs. Serve as a dip for vegetables.

Mild Salsa: Mix 1/2 cup plain yogurt with 1 mashed ripe avocado, 1 diced tomato, and chili powder to taste. Serve as a dip with tortilla chips.

Garnish: Top cold cucumber soup with plain yogurt and minced chives.

All About Yogurt

Low-fat or non-fat yogurt is an excellent source of vitamins and minerals. And, yogurts that contain live or "active" bacteria cultures known as probiotics may help suppress the growth of harmful bacteria. Eating yogurt when taking antibiotics (which can upset the intestinal tract) may be helpful.

According to Dr. Oz, regular yogurt consumption will reduce the risk of gum disease, help protect from bladder and liver cancers, and sweeten breath. It also provides about 400 mg of calcium in a cup.

Consider the following tips:

• Select the non-fat, plain yogurt. Dress it up with nuts, wheat germ, or fresh fruit.
  

• Read labels carefully and steer away from high-fructose corn syrup, sugar, and artificial ingredients.

• Look for labels that say the yogurt contains probiotics.
  

All About Walnuts

The benefits of walnuts can be obtained by small additions to our regular diet. One study found that women who ate at least 1 ounce of walnuts each week, had a 25% lower risk of developing gallstones.

In a recent article, Dr. Oz offered a "trick" to get our appetites under control--eat walnuts before dinner. According to Dr. Oz, the healthy fat in six walnut halves triggers a chain reaction that slows the rate at which the stomach empties. This results in less overeating.

Consider the following suggestions...

• Sprinkle a handful of walnuts on your tossed salad or steamed vegetables.

• For dessert, top a baked apple or poached pear with walnuts.

• Mix crushed walnuts with plan yogurt and top with maple syrup.

• Add walnuts to poultry stuffing recipes.

Making Super Smoothies

I love making smoothies in the morning and am always on the lookout for new recipes. I enjoyed reading the following tips provided by Dr. Natasha Turner in her book, The Hormone Diet.

• Freeze your fruit. Peel and cut them up in pieces prior to freezing or add ice to your smoothies to make them refreshing.

• Blend the ingredients before adding the protein. Do not overblend the protein. Just lightly blend it to stir into your drink; otherwise you damage the protein molecules.

• Keep ground flaxseed in the freezer. If the shake tastes fishy, it is very likely the flaxseed has gone rancid.

• Add water or ice to thin out the smoothie. Do not add more juice or soy milk--it will increase the calorie content of the drink.

• To increase the fibre content of a smoothie, add 1-2 tablespoons of wheat or oat bran.
  

An apple a day...

On each Dr. Oz show, guests share their weight-loss secrets with the audience. One woman, who lost half her original body weight, talked about her secret weapon against overeating: apples. She consumes at least five a day. Whenever she gets a craving for a dessert or any other high-calorie food, she eats an apple.

The researchers at Cornell University support this particular diet strategy: apples help women lose weight and lower the risk of lung cancer and type 2 diabetes. They have also classified the Red Delicious as the most antioxidant-rich apple. They suggest that we eat the entire apple, avoiding the harder seeds and stem. More than two-thirds of the fibre and almost all of the antioxidants are found in the peel.

Researchers at the University of Massachusetts discovered that eating two or three apples a day increases the levels of acetylcholine, a neurotransmitter crucial to maintaining memory.

Definitely food for thought!!

More Fish Facts

Canada's Food Guide recommends eating at least two servings of fish each week to help lower the risk of cardiovascular disease. The omega-3 fats found in fish and fish oils help reduce the stickiness of our blood so it is less likely to clot, an important factor in lowering the risk of strokes and heart attacks.

Most of us count on getting our omega-3's from salmon or trout. In a recent television show, Dr. Oz suggested we look to younger and smaller fish like sardines and herring. A 3-ounce serving of Atlantic sardines contains 22 grams of protein and approximately 340 mg of calcium which is more than that found in a glass of milk. Sardines also contain generous amounts of iron, vitamins B12 and E, potassium, and a bit of vitamin D. Low in mercury, they are on the list of environmentally friendly fish.

Consider the following tips:

• If possible, buy sardines canned in water. If you buy them canned in oil, drain off some of the oil.
• For a different taste, buy sardines canned in tomato sauce.
• Give your salad a protein boost--toss in a few sardines.
  
• Serve on a cracker as a mid-day snack.
  

Becoming A Flexitarian

Being a flexitarian is a more flexible, more realistic way to be a vegetarian. The reality is that even vegetarians can't eat tofu, soy and veggies 100% of the time. Studies have shown that nearly two out of three vegetarians can't do it full time.

Researchers at Cornell University claim that a diet that contains a small amount of meat and dairy actually can be more efficient than a straight vegetarian diet. Vegetarian crops require higher quality land than the pasture land that animals need. The researchers suggest an annual meat and egg intake that averages out to approximately two cooked ounces per day.

So, go ahead and treat yourself to the occasional steak, burger, or sausage.

Fish Facts

Seafood is a key source of heart-healthy lean protein and the experts suggest at least two servings a week. All fish are rich in nutrients, especially niacin, Vitamin B12, zinc, and magnesium. And, if we select varieties rich in omega-3 fatty acids, such as tuna or salmon, we can significantly reduce our risk of heart attacks. These fatty acids also play a crucial role in the brain development of infants and may help lessen depression in adults.

Fish needs little preparation and cooks quickly. Steaming, poaching, baking, and grilling all preserve flavor without adding calories.

Consider the following tips:

• When buying fish, look for bright, glossy skin, tight scales, and firm flesh.

• Buy fish only at markets that keep them covered with ice.

• Avoid large, predatory fish such as shark and swordfish which accumulate the highest mercury levels. Stick to low-mercury species like anchovies, Atlantic mackerel, wild Alaskan salmon, catfish, freshwater rainbow trout, oysters, shrimp, sardines, and canned light tuna.

• When eating out, order seafood--it is often the healthiest option on the menu.
  

Mushroom Magic

A study of 2000 Chinese women found that daily consumption of mushrooms (more than 10 grams) reduced the risk of breast cancer by 64%. Mushrooms are loaded with conjugated linoleic acid, a compound that helps protect against the too-high levels of estrogen linked to some breast cancers. They also provide potassium, selenium, riboflavin, thiamine, folate, Vitamin B6, and zinc.

In a recent article, Dr. Oz proposed a few mushroom makeovers that could slash calories and saturated fat. Simply replacing some of the ground beef in such dishes as lasagna and chili can result in 420 fewer calories, and the mushroom makeovers taste just as good as the all-beef versions.

A few tips...

• When buying mushrooms, look for firm buttons with no bruises.
  

• Flavour develops as the mushrooms grow, so the largest of any variety have the most flavour.

• Do not store mushrooms in cling wrap or plastic. Place them in paper bags and store in the vegetable crisper of the refrigerator.

• Five days should be the maximum storage time in the refrigerator.

• Rinse mushrooms just before using them, but do not peel them or remove the stalks. the nutrition of mushrooms is just under the skin and will be lost by peeling. Just slice, quarter, or chop with the skins intact.
  

• Cook mushrooms quickly. If using them in a slow dish such as a casserole, add the mushrooms for the last 20 minutes.

A Cranberry Remedy

According to researcher, Amy Howell of Rutgers University, drinking cranberry juice beverages or eating cranberries regularly can lower the odds of getting a urinary tract infection in women who get recurrent infections. "Drinking one to two glasses of cranberry juice cocktail a day is really all you need," says Howell.

Cranberry juice is a good source of calcium--it strengthens teeth and bones and helps prevent osteoporosis. It is also effective in reducing harmful bacteria in the mouth and preventing plaque formation.

Other benefits of cranberry juice include...

• Breaking down and preventing the formation of kidney stones.
• Slowing down the aging process and breaking down breast cancer cells.
• Decreasing the problem of cellulite and improving overall skin health.
  

Cranberry juice is too astringent to drink straight. So, companies sell "cocktails" which can contain large amounts of sugar. Ocean Spray Low Calorie Cranberry Cocktail is about 27% cranberry juice and 73% water plus the safe artificial sweetener, sucralose. It's a good way to get the benefits of cranberry for only 40 calories.

Antioxidant Power

Different types of antioxidants are found in fruits and vegetables. They help to prevent and repair the damage that can be caused by free radicals and other toxins in the environment. These toxins attack our cells and can cause heart disease, cancer, eye disease, Alzheimer's...

The more antioxidants we eat, the more protected we are against disease and the effects of aging. It is not necessary to take vitamin pills or supplements as long as we eat a variety of fruits and vegetables daily.

Although the research is still evolving, scientists have offered the following suggestions:

• Broccoli, cabbage, and Brussels sprouts may prevent colon cancer and heart disease.

• Onions, garlic, and leeks may prevent stomach cancer and heart disease.

• Spinach and collards may prevent colon cancer, stomach cancer, eye diseases, and heart disease.

• Tomatoes and watermelon may prevent prostate, stomach, and lung cancer.

• Carrots and sweet potatoes may prevent breast, stomach, mouth, throat and lung cancer.

• Blueberries, strawberries, apples, red grapes, red cabbage, beets, and plums may prevent cardiovascular disease.

Spicing It Up With Sage

Sage is a silvery-green plant which was first grown in the regions around the Mediterranean. Today, it also grown in many parts of North America.

This flavourful herb contains antioxidants and has been used for a variety of culinary and medicinal purposes. In many European countries, sage is used as a gargle for sore throat and inflammation of the mouth and gums. It is also commonly used for upset stomach, symptoms of menopause, rheumatism, and strengthening the nervous system.

Modern research has shown that sage reduces perspiration by about 50%. The German government approved the use of sage infusion to treat excessive perspiration. today, there are sage-based natural deodorants sold at most health food stores.

It may also help keep the brain sharp--it contains compounds similar to those used to treat Alzheimer's Disease.

Making Sage Tea...

• Add 3 grams of sage leaf to 150 ml of boiling water.

• Strain after 10 minutes and then let cool. The resulting tea can be used as a mouthwash or gargle a few times a day.

Surviving the Food Court

The mall can be a disaster for healthy eaters who are hungry and tired after a day of shopping. Consider the following tips on how to avoid stress and watch your waistline:

• Take advantage of late shopping hours. Head out after an early dinner at home.

• Wear comfortable waking shoes and leave your coat in the car. You won't be as tired or on the lookout for a snack to cool you down or revive you.

• Try shopping downtown where you can stroll the streets and eat a healthy meal at a local cafe.

• Bring your own food--bottled water, a snack bag of nuts, protein bar, apple.

• Indulge and buy a single truffle at the chocolate store.
  

Beef Up Your Diet

Lean beef is a great diet food. it builds muscle, stimulates the metabolism, and is an excellent source of iron and vitamins B12 and B6. It is also packed with zinc, a mineral that most of us lack. The steaks, burgers, and roasts in our supermarkets are leaner than ever. Follow these suggestions and get the benefits of beef without the extra calories and fat.

• Look for the words "lean" or "extra lean" on the label. These cuts have 4.5 grams or less of saturated fat. Or, look for these lean cuts: bottom, eye or top round, round tip, top sirloin, top loin, or tenderloin.
  

• Low-fat cooking methods include broiling, grilling, steaming, stewing, braising, baking, and roasting.

• Saute thin slices of steak with onions, garlic, and fresh basil. Serve over whole wheat noodles or brown rice.

• Add ground beef to tomato sauce and serve over pasta.

• Skim fat from the surface of beef soups, stews, and sauces before serving.
  

Outside the Breakfast Box

An American study found that people who ate breakfast had a higher daily intake of vitamins, minerals and whole grains. And, eating breakfast also correlates with significant long-term weight loss.

You can eat virtually anything you like for your morning meal as long as it is healthy.

Here are a few ideas to get you started:

• To save time in the morning, set the breakfast table before you go to bed.
  

• If you have a programmable bread machine, set it so that it starts making bread in the early hours. This will fill the house with an irresistible aroma and also provide delicious, healthy homemade bread for breakfast.

• If you have trouble eating anything in the morning, drink a cup of chamomile tea 30 minutes before eating. it soothes digestion and prevents nausea.

• If you dislike milk or have lactose intolerance, top your cereal with yogurt or top a whole grain bagel with grated cheese.

• Consider adopting the following Eastern Mediterranean tradition: drink a glass of water with your morning coffee. This leaves you feeling fuller and better hydrated.

• It is very easy to have two portions of fruit for breakfast. Pour a glass of pure fruit juice and chop pieces of fresh fruit over cereal.

• Spread whole wheat crackers, tortillas, or toast with peanut, almond, or macadamia nut butter.

• Reheat leftovers from supper or have a bowl of soup. In Japan, it is customary to start the day with a bowl of warming soup.
  

Spicing It Up With Cinnamon

This hot-weather plant is grown in India, Sri Lanka, Indonesia, Brazil, Vietnam, and Egypt.

Besides using it in cooking, cinnamon is also thought to have health benefits. In traditional Chinese medicine, cinnamon is used for colds, nausea, diarrhea, and painful menstrual periods. It is also believed to improve energy, vitality, and circulation.

Recent studies have found that cinnamon may have a beneficial effect on blood sugar. In an American study conducted by Dr. Richard Anderson, sixty people with type 2 diabetes took 1, 3, or 6 grams of cinnamon in pill form daily. These amounts are equivalent to one-quarter of a teaspoon to 1 teaspoon of cinnamon. After 40 days, all three amounts of cinnamon reduced fasting blood glucose by 18% to 29%; triglycerides by 23% to 30%, and total cholesterol by 12% to 26%.

Each morning, I add 1 teaspoon of cinnamon to my smoothie. Here are a few other ways to enjoy this tasty spice:

• Stir it into low-fat yogurt and cottage cheese.

• Place a sliced apple and a teaspoon of cinnamon in a plastic bag. Shake well and enjoy.

• Add it to meat loaf or oatmeal.

• Boil a cinnamon stick in water for tea.

Dressed Up Salads

It is very easy to give our salads a boost with the following nutritious and delicious superfoods:

Eggs will give salads an instant boost of protein. Each hard-boiled egg adds 6 grams of the nutrient for less than 30 cents an egg.

Walnuts are a good source of Omega 3. A quarter-cup of chopped nuts contains five grams of protein and two grams of fibre.

Red cabbage is an excellent source of Vitamin C and beta carotene. And, it also offers protection against cancer.

Sunflower seeds are loaded with Vitamin E and also contain thiamin, selenium, and magnesium.

Strawberries add colour and sweetness to any salad. Also, one cup contains 103 mg of Vitamin C.

Lentils add instant fibre to any salad. Three-quarters of a cup contains six grams of fibre and less than one gram of fat.

Avoiding Industrial Food

What is industrial food?

This is the food that is sitting in the center aisles of the supermarket. It lacks the benefits of fresh food and contains cheaper ingredients that could possibly undermine good health, for example, trans fats or highly refined sweeteners such as high-fructose corn syrup.

Unfortunately, it is easy to access, often ready in a second, and available almost anywhere. It makes it too easy to eat a large amount of calories in a short period of time.

How can we spot these foods...

• They are heavily fortified as opposed to having naturally occurring nutrients.

• They contain a list of ingredients that are difficult to pronounce and that read like a chemist's shopping list.

• They have powerful sweet, salty, or flavored tastes.