FitSugar -- Healthy, happy you.

Fish Breakdown: Omegas and Mercury

FitSugar — Thu, 09 Oct 2008 03:00:00 -0700

Fish is a great source for lean protein. Fish is part of a healthy eating plan. Fish provides much lacking omega-3 fatty acids to our diets. OK, I get it. Message received. Eat fish.

The American Heart Association recommends eating fish at least twice weekly to help reach the recommendation of consuming 1.1 grams of omega-3 fats a day. Although fish is a great source of these healthy fats, you have to be careful about ingesting too much mercury, especially if you're pregnant. Expecting moms should stick to types of fish that have mercury levels of 1 part per million (ppm) or lower. The rest of us can safely consume fish with mercury levels that average 5.5 ppm. So take a look at the chart below to see where the fish you eat falls on the spectrum.

	Mercury in parts per million (ppm)	Omega-3s in grams per 3 oz. serving
Canned Tuna	.12	.17 - .24
Shrimp	below the level of detection	.29
Polluck	.06	.45
Salmon	.01	1.1 - 1.9
Cod	.11	.15 - .24
Catfish	.05	.22 - .3
Clams	below the level of detection	.25
Flounder or Sole	.05	.48
Crabs	.06	.27 - .4
Scallops	.05	.18 - .34

If you don't see your favorite seafood on the list then

There's Something Fishy About Farm-Raised Tilapia

FitSugar — Mon, 14 Jul 2008 08:00:00 -0700

I always assumed that all fish was healthy, but it seems the nutritional benefits of farm-raised tilapia aren't as wonderful as we thought. A new study reveals that this type of popular fish actually contains very low amounts of the healthy omega-3s our bodies need, and very high levels of omega-6s. Tilapia has a higher amount of omega-6s than 80-percent-lean hamburger, doughnuts, and even bacon. Researchers say this combination of fatty acids could be potentially dangerous for people with heart disease, arthritis, asthma, and other allergic and auto-immune diseases.

When it comes to omega-3s and omega-6s, you do need them both, but a healthy ratio is one omega-3 fatty acid to four omega-6 fatty acids. The western diet contains a much higher ratio of omega-6s. Having too many omega-6 fatty acids in relation to omega-3s can lead to a number of health problems, including obesity and heart disease. Omega-3s have anti-inflammatory properties, which are beneficial for people with inflammation diseases, but since tilapia is high in omega-6s and low in omega-3s, this fish would not make the best choice. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon (wild is better) are a much better option.

I'm curious if this news is going to change your relationship to tilapia, one of the most commonly eaten fish in the US? Let me know in the comments section below.

Source

Healthy Eating Tip: Text Your Fish

FitSugar — Wed, 19 Mar 2008 11:00:00 -0700

If you're worried about the mercury in fish that you're about to eat then you may want to try Fish Phone, a cool new tool for your phone. All you have to do is text the message FISH and the name of the fish in question to 30644. Withing seconds, you'll get a return text with the Blue Ocean Institutes's assessment and better alternatives to fish with significant environmental concerns. It's pretty cool — I tried it out and got a pretty detailed text back immediately. I'll definitely be using this when I am picking fish in the future.

Source

Do You Worry About Mercury in the Fish You Eat?

FitSugar — Tue, 04 Mar 2008 14:45:00 -0800

Fish is one of those lean, healthy proteins that many of us are trying to eat. Many fish are great sources for the omega-3 fatty acids sorely lacking in the American diet. However, many fish contain high levels of mercury. Even the once-thought-safe fish of choice tuna has been found to contain dangerous level, be it canned or in its raw sushi form. What I want to know is . . .Source

Do You Worry About Mercury in the Fish You Eat?

Yes and I pay attention to how much fish I eat weekly.

No, I just eat fish.

No, because I don't eat fish.

Other — share the details in the comments section below.

UPDATE: Pregnant Women and Fish

FitSugar — Tue, 16 Oct 2007 16:45:00 -0700

Last week there was an announcement from a health advocacy coalition (funded by the fish industry) that urged expectant and nursing mothers to eat more fish (12 oz. or more) for the safety of their babies. They said that the Omega-3s in fish are far more important to consume and that you shouldn't really worry about mercury levels.

The FDA and EPA however, are sticking to their stance. They feel these women should eat no more than 12 oz. of fish a week, and should be careful about mercury. Some fish contain high levels of this toxin, which could harm the nervous systems of developing fetuses and infants.

Fit's Tips: As a reminder, fish is a great source of Omega-3s, but it's not the only way to get your fill. If you do eat fish, stick to no more than two meals of it a week. Choose seafood with low levels of mercury such as salmon, tuna, sardines, oysters, and mackerel. If you're not into fish, flaxseed oil, flaxseeds, walnuts, soy products, canola oil, and enhanced foods such as Breyer's yogurt.

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A Week in Review: FitSugar Roundup

FitSugar — Sat, 13 Oct 2007 04:00:00 -0700

In case you missed it, here's what we've been talking about...

Anthony Bourdain and Rachael Ray are in a spat over donuts. Whose side are you on?

Be sure to check this great jumping through with blocks yoga video that should help strengthen your core and improve your technique.

John Mayer makes his body a wonderland by running stairs, now you can too.

Mayer is not the only one getting fit, Sarah Jessica Parker spills her get slim secrets.

What's the connection between women's hips and breast cancer?

While we're on the topic of breast cancer, check out my inspiring and moving interview with a gal who battled breast cancer with cupcakes (of all things).

Celebs love Starbucks, but who's making healthy choices and who's not?

Love miso? Test your smarts with this quiz about miso.

Need a new diet tip? Eat at least one fruit and one veggie with every meal.

I'm curious, how often do you eat fish?

Speaking of dieting, here are 100 calorie snack ideas.

Back to basics everyone — learn how to properly blow your nose.

Here is a great elliptical interval exercise program - try it out!

Speak your mind about why you don't like exercising. Now check out ideas to turn that hate into love when it comes to exercising.

Speaking of exercise, check out the most active (and inactive) states in America.

How Often Do You Eat Fish?

FitSugar — Thu, 11 Oct 2007 13:30:00 -0700

Fish is one of the best ways to incorporate both lean protein and the nutritional superstar omega-3 fatty acids (found in large amounts in cold water fish) into your diet. However, there are fears of ingesting dangerous levels of mercury that can be found in fish, as well as the environmental impact of over fishing to be factored into your meal planning. Plus, health agencies often give out conflicting information on the subject. I try to eat salmon once a week, but must admit I fail terribly. How about you...Source

How Often Do You Eat Fish?

About four times a week!

Two to three times a week!

Once a week if I am lucky!

About once a month.

I do not eat fish!

Other - Tell me below!

Pregnant Ladies — Don't Fear Fish

FitSugar — Tue, 09 Oct 2007 02:00:00 -0700

When the FDA and EPA warned pregnant women about mercury levels in fish, consumption of this healthy food dropped dramatically. Women were told not to eat more than 12 oz. a week, but confusion about which fish was OK to eat and fear about getting too much mercury made women give fish up altogether.

Now experts are saying that not getting enough Omega-3s is much more dangerous to the developing fetus than getting trace amounts of mercury. These important fats are found most readily in fish and are necessary for brain development and improved motor and cognitive skills. Some evidence suggests that it may also prevent premature delivery and postpartum depression.

These experts are pushing pregnant woman to eat at least 12 oz. of fish, while the government's advice is to eat no more than 12 oz. The thing is, the National Fisheries Institute is the one paying for this health message urging pregnant women to eat more fish, so the message seems like it's got money on the mind instead of babies.

What's the bottom line? Omega-3 fatty acids are essential to the health of growing babies. If you are pregnant and love to eat fish, go ahead and eat it, but stick to no more than 12 oz. a week. Salmon, tuna, sardines (yum), oysters, and mackerel are great sources. Not into fish? Great plant sources of omega-3s include flaxseeds, flaxseed oil, walnuts, soy products, canola oil, and enhanced foods such as Breyer's yogurt and eggs.

Source

5 Ways to Eat Like a Mediterranean

FitSugar — Thu, 19 Jul 2007 12:30:00 -0700

The Mediterranean Diet has gained a lot of popularity because not only is it healthy, but it's darn delicious too! Who can pass up tasty fruits and veggies, fresh fish and the occasional glass of wine. Not me!

Before you jump right into the diet though, the British Dietetic Association has five tips so you can follow a Mediterranean style diet without having to hop on a flight or read the whole book:

Fill up on fruit and veg. Aim to eat a minimum of five portions of a variety of different colored fruits and vegetables each day. They contain a wide range of protective plant nutrients or phytochemicals. Fresh, frozen, canned or dried fruits and vegetables all count in the diet. Beans and pulses and 100% juice or smoothies count too but only as one portion a day, no matter how much you have.
Feast on fish. Go for fish dishes more often including at least one portion of oil rich fish a week. Choose from salmon, trout, mackerel, herrings, sardines or pilchards. Fresh, smoked, frozen and canned varieties all count.
Choose your fats wisely. Use vegetable oils, such as rapeseed (canola) oil is or olive oil, in moderation for cooking and to dress salad and soft spreads made from these oils on bread. When using animal fats, such as butter or cream, do so very sparingly. Cut down on fatty cuts of red meat and meat products such as sausages, pies and streaky bacon. Trim the fat from cuts of red meat and the skin from chicken and limit your intake of fried fast food.
Make it wholegrain. When choosing foods from the starchy food group, replace refined cereal foods with wholegrain varieties. Wheat, oats, barley, rye and rice can all be eaten in the wholegrain form. Aim to get at least half your starchy carbohydrates as whole grains - at least two to three servings a day.
Go easy on alcohol. Moderate drinking has been shown to have protective health effects in men and post-menopausal women. In particular, red wine contains beneficial substances that may protect artery walls. Experts recommend only moderate consumption of alcohol one to two units per day. Over this amount, the detrimental effects, for example liver cirrhosis, are greater than any positive effects.

I will say that if all this is right up your ally, then you may want to consider reading The Mediterranean Diet book.

Source

Is it Safe to Eat the Fish I Catch?

FitSugar — Thu, 21 Jun 2007 14:30:00 -0700

Many of us vacation by water, and you or someone you're with is bound to do a little fishing. You might be wondering if that fish you catch is safe to eat. Unfortunately, there are no national guidelines on this topic. It all depends on where you fish and if the water is polluted or not.

To find out that information, you can visit the EPA website, click on any state in the U.S., and you will be redirected to that state's specific guidelines. Obviously if you are unsure about the pollution levels of the water, DON'T eat the fish you catch - just release it back into the water.

To lean more about certain types of fish and their level of mercury, check out this helpful poster. It illustrates the level of mercury in many types of fish. For instance catfish is low in mercury, but swordfish is high. Which is good since catfish are a lot easier to catch.

Mercury is dangerous to ingest since it can build up in your bloodstream over time. High levels of it can lead to nervous system problems including brain and nerve damage, so you definitely want to avoid mercury whenever possible. While your body naturally removes mercury, the process can take up to a year. It is especially important for women who are planning on getting pregnant to be conscious about the fish they eat - high mercury levels can harm an unborn baby.

Fit's Tips: It is recommended that you limit your weekly fish intake to 2 servings a week, that is 12 ounces of fish total. If you are not sure about the mercury level of the fish you catch, just eat one serving of that fish but skip it for the rest of the week.

Source

Top 5 Foods for Women

FitSugar — Fri, 11 May 2007 13:30:00 -0700

I just came across this list of 5 superfoods all women should include in their diet - I bet most of you already do.

Cranberries - These help fight off nasty Urinary Tract Infections (UTIs). About 10 oz of juice a day (the unsweetened kind) is all you need to kick that infection out the door.

Not only that, but cranberries are high in antioxidants, so they can help fend off colds, stomach bugs, and certain types of cancer. Drinking cranberry juice can also prevent plaque from forming on your teeth. You can add unsweetened cranberry juice to smoothies or dried cranberries to salads and baked goods.

Walnuts - These are rich in Omega-3s, which help increase the good cholesterol (HDL) levels in your body. These are the "healthy" fats.

They may even help with depression and reduce your risk of Parkinson’s and Alzheimer’s diseases. Top your salad with 1/4 cup or try them in pesto. I like to add them to my oatmeal.

Beans - These little legumes are great sources of protein, and they may also prevent heart disease. Rich in two heart-friendly phytochemicals, beans are packed with magnesium, potassium, folate, and fiber. Choose hummus over dip (it's made with garbanzo beans), and add beans to salads, burritos or soups to get your fill.

Want to see the other two? Then

More on Omega-3s

FitSugar — Tue, 08 May 2007 02:00:00 -0700

You all know that I am into omega-3 fatty acids. I gave you a list of the best fish to eat that are high in omega-3s and low in mercury and other environmental contaminants. I followed up with a list of non-fishy sources that are high in this essential nutrient.

Believe it or not, I have more to say on this subject. While this may seem obvious, it wasn't to me: plant based omega-3s and animal based omega-3s are different. Yep, they are similar enough to have the same name, but on a molecular level they contain different amounts of carbon. This means our bodies process them differently.

Plant based omega-3s are known as ALA (alpha-linolenic acid), while EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid) are found in fish and meat (lamb is relatively high in omega-3s). Most importantly, the studies on the benefits of this fatty acid have been performed on EPA and DHA, the omega-3s found in meat. While the human body can convert ALA into DHA and EPA it does so quite slowly.

Well, I for one am going to try to work more of those fatty fish into my diet. How about you?

Which Would You Rather Give Up?

FitSugar — Sun, 25 Mar 2007 13:00:00 -0700

If you had to choose one to abstain from would you give up all meat (meat, poultry and fish) or alcohol (the hard stuff, wine and beer)? If you like to talk about food DearSugar wants to know what meal you could eat for eternity.

Which Would You Rather Give Up?

red meat, poultry and fish

alcohol, wine and beer

Omega-3 v. Omega-6 Fatty Acids

FitSugar — Thu, 08 Mar 2007 16:45:00 -0800

There's a lot of talk about omega-3 fatty acids and how they are the good fat, but have you heard about omega-6's? Both are essential for human health, but the typical American consumes far too many omega-6 fats and not enough omega-3 fats.

The primary sources of omega-6 are corn oil, soy oil, safflower oil and sunflower oil. You should try to limit your use of these oils.

Omega-3 is found in flax seed oil, cod liver oil, walnut oil, and fatty fish like mackerel, lake trout, albacore tuna and salmon. Fish are the best sources because they are high in two particular fatty acids that are crucial to good health, DHA (docosohexanoic acid) and EPA (eicosapentaenoic acid). These two fatty acids are pivotal in preventing heart disease and cancer. The human brain is also highly dependent on DHA. Low DHA levels have been linked to depression, schizophrenia, memory loss, and a higher risk of developing Alzheimer's.

So get your fill of Omega-3's and try to limit your Omega-6's.

Fit's Tips: An easy way to get some extra Omega-3 in your day is to add a little flax seed oil to your salad. It's got a light nutty flavor, so it will go well with your favorite salad dressing. Just make sure you keep it refrigerated since it can go rancid if you don't. Flax seed oil also comes in easy to swallow capsules.

Long John Silver's Breakdown

FitSugar — Fri, 02 Mar 2007 09:30:00 -0800

Some people love getting fish fast and cheap. I don't happen to be one of those people (frozen fish sticks are enough to make me feel ill) but if you are, check out this breakdown before your next trip to Long John Silver's.

**If you're choosing between Battered Fish and Baked Cod, then consider this:**
	Calories	Fat (g)	Trans Fat	Sodium (mg)	Carbs (g)
Baked Cod (1)	120	4.5	0	240	1
Battered Fish (1)	260	16	4.5	790	17

**If you're choosing between the salads, then consider this:**
	Calories	Fat (g)	Trans Fat	Sodium (mg)	Carbs (g)
Shrimp & Seafood* **	140	1.5	0	530	19
Crispy Chicken Cobb*	510	30	6.5	1550	35

* No Dressing
** No croutons or crumblies, but with extra tomatoes & carrots added

**If you're choosing between sides, then consider this:**
	Calories	Fat (g)	Trans Fat	Sodium (mg)	Carbs (g)
Corn Cobbette (1)	90	3	0	0	14
Hushpuppy (1)	60	2.5	1	200	9
Tartar Sauce (1 oz)	100	9	0	250	4

There are more tips on eating out, so

Mercury and Fish: What's the Deal?

FitSugar — Tue, 27 Feb 2007 13:00:00 -0800

I've heard people say that pregnant women shouldn't eat a lot of fish because of the mercury content. What's so bad about mercury and why is it in fish?

Although fish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids, nearly all fish and shellfish contain traces of mercury.

Mercury occurs naturally in the environment, and can also be released into the air from pollution. The mercury falls from the air and accumulates in oceans, lakes, and rivers. Fish absorb the mercury since they live and feed in these waters, and the mercury builds up their bodies. That's why larger fish are the ones to watch out for when it comes to mercury, because they've had more time to accumulate it.

Some fish and shellfish contain higher levels of mercury that may harm an unborn baby or young child's developing nervous system. That's why nursing mothers, women who are pregnant, and those who are trying to become pregnant are advised to watch their mercury intake.

For everyone, elevated levels of mercury can lead to nervous system problems with brain or nerve damage. Mercury levels can be measured by blood tests, or tests using hair.

If you regularly eat types of fish that are high in mercury, it can accumulate in your blood stream over time too. The body naturally removes it, but it may take over a year for levels to drop back to normal. That's why it's important for women who are trying to get pregnant to think about their mercury intake beforehand.

Want to hear about some guidelines from the EPA? Then

Relax Already: Get a Fish Tank

FitSugar — Fri, 09 Feb 2007 17:30:00 -0800

I love all animals, and when I was in college, my tiny apartment would only allow fish. So, I took what I could get, and I've had a fish tank ever since.

Originally, I got fish for some company, but I realized that having them around is really relaxing. I love to hear the gentle bubbling of the filter and watch the graceful movements of the fish's shimmering fins. It has a wonderful calming effect on my mood.

Want to know how you can set-up your own peaceful community tank? Then

When to Buy Organic (and when not to)

FitSugar — Tue, 16 Jan 2007 16:15:00 -0800

Organic seems to be the way to go these days. Problem is, it's expensive. So what do we really need to buy that is organic?

Recently there was a great article in the Wall Street Journal detailing when it is a good idea to buy organic and when it is a good idea to save your money.

Worth it:

Apples, peaches, bell peppers, strawberries, imported grapes, spinach, lettuce, potatoes and carrots
Milk and dairy products
Meat and poultry
Baby food
Foods you eat a lot of

Not Worth it:

Broccoli, bananas, frozen sweet peas, frozen corn, asparagus, avocados, onions
Seafood
Some processed foods such as bread, chips, pasta, oils
Foods you eat only occasionally

Omega-3s: The Fats You Should Love

FitSugar — Wed, 08 Nov 2006 12:05:59 -0800

Fat has a bad rep but not all fats are bad. Do you know what fats you should actually be eating more of (gasp - I know)? Could the latest diet be based on eating fatty french fries?

Unfortunately french fries have not made it on the list of fats you should eat, but Omega-3s have. Omega-3s are great for a lot of reasons but mainly because they have anti-inflammatory and mood stabilizing properties, and they have been found to reduce the risk of coronary heart disease and lower cholesterol.

To find out what foods contain Omega-3s,