FOODS TO BOOST BONE HEALTH II

Following up on yesterday's post about osteoporosis and foods that boost bone health, we come to canned sardines. If you are like me, you say, "No way." I do have osteoporosis and I do try to take good care of my bones, but I will be honest and admit I do not and will not eat sardines. Many people like them, obviously by the number I cans I see in grocery stores. My dad enjoyed them and ate them often, so to you who do eat them, way to go!

Honestly, sardines are one of the best foods for bone health. According to Jennifer Brown, M.D., "Canned sardines are an excellent choice for helping to prevent osteoporosis. Sardines are a good source of calcium, vitamin D, protein and omega-3 fatty acids, all of which are vital for optimal bone health. Vitamin D is especially essential because it helps the body absorb calcium more effectively."

Dr. Brown recommends women who want to incorporate sardines into their diet aim for two to three, 3-oince, servings a week. She finds that King Arthur Sardines in olive oil is a good option that's relatively low in sodium.

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FISH AND CORONARY HEART DISEASE

 While poultry gets so much attention for those looking to eat healthy, did you know fish is the real health star? That's right, and not just fish but fatty fish. We tend to shrink back when the word fatty is used but research links the consumption of fatty fish, ie salmon, mackerel, etc, with a reduced risk of death from coronary heart disease. You may want to up your consumption of fatty fish for heart health.

PS, I feel like a hypocrite for even posting this. I do not eat fish, or poultry for that matter, and yes, my heart would no doubt be happier if I did. This is a 'don't do as I do, do as I say' post.

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EAT FISH WITHOUT THE SKIN

Dr. Andrew Weil, a famous MD says it is better to eat fish without the skin as toxins from the water can accumulate in the scales and fat.  For those of you who often eat fish with the skin on, you might want to change to fish without the skin.

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SHOULD YOU BUY CANNED FISH In OIL OR WATER?

It is better to choose canned fish not packed in oil.  Go for those packed in their own oil, water, mustard or a tomato sauce.  When you drain oil from canned tuna, for example, you lose from 15% to 25% of the healthy omega-3s that have leached into the oil from the fish while draining water packed tuna only loses 3% of the omega 3s. The photo below is not a brand recommendation. It is used for reference purposes only.

ENJOY FISH FOR SATIETY

Fish are the last of the posts on food for satiety or to keep you satisfied longer to avoid snacking. Fish are a great way to get protein. Research has shown that 25 grams of protein in meals can have a positive impact on weight loss and appetite control. Not only will a 4-ounce serving of salmon help you reach that goal, but it will also give you a good dose of heart-healthy omega-3 fats. Some other fish that provide high amounts of protein are mussels, catfish, mackerel and Pacific halibut.

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TIPS FOR BUYING FARMED FISH

Fish farming is just like any other form of farming. There are good producers and bad producers. There are certification programs that offer consumer a reliable method of determining how fish is produced. There are recommendations of best choices down to avoid. When buying fish, check for the asc label. This label means the fish comes from a certified, responsible aquaculture source.

According to the FDA, fish labeling should include the country of origin and indicated farmed or wild. According to Aaron McNevin, "About 70% of the salmon, 100% of the tilapia, and 90% of the shrimp consumed in the U.S. is farmed."

THE NEED FOR AQUACULTURE

"Wild fish supplies are just not there now. The greatest share -80-85% of the wild fish stock - are fished out or are at their capacity." That is a quote from Aaron McNevin, introduced in yesterday's post. That along with other reasons make aquaculture an important part of providing enough fish to meet the needs of the world. "Farmed fish are nutritionally equivalent to their wild counterparts," says Barbara Ruhs, MS,RD, a nutrition consultant for supermarkets.

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WHT IS AQUACULTURE?

According to Aaron McNevin, Director of Aquaculture for the World Wildlife Fund (WWF), "Depending on where you live, there is no industrial hunting anymore. Large buffalo herds no longer roam the prairie, and wild fish populations, many of which are threatened, may be going the way of the buffalo." Thus, we have aquaculture, better known as "fish farming". Fish farming is the process of breeding, raising, and harvesting animals in all types of water environments, such as ponds, rivers, lakes and oceans. According to the Food and Agriculture Association, aquaculture provides the world with 148 million tons of fish per year. The leading aquaculture import to the United States is shrimp, followed by Atlantic salmon, tilapia and shellfish. 

We will have more on aquaculture over the next few days. 

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"LET FOOD BE YOUR MEDICINE" V

Today as we move along in our food as medicine series, we turn to FISH. That's right, fish, and I hate it. My health would have probably been better over the years if I had eaten more fish, but when I became an adult and could use what I ate, fish were out. If I had known then, what I know now, I'm sure I would have forced more fish into my diet. But that's enough about me. I hope you enjoy fish and make it an important part of your diet. Fish are high in omega-3 fatty acids that have great anti-inflammatory properties. The AHA (American Heart Association) recommends eating at least two servings (3.5-ounces) of fatty fish such as salmon or black cod a week to help prevent cardiovascular disease.

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SALMON FIGHT INFLAMMATION

Salmon is another good food to fight inflammation. The reason? Salmon is loaded with eicosapentaenoic acid. This acid is an omega-3 fat that lowers inflammation. Omega-3 fats are healthy fats that many of us do not get enough of. 

There are many ways to enjoy salmon. Grilled, poached, seared. tacos, salads, sandwiches, patties, in pasta dishes. I'm sure there are more but in full disclosure, I do not eat seafood. Yes, I do know that I should eat it. I just can't get it down. 

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OMEGA-3S IN CERTAIN FISH

A previous post talked about the need for omega-3s as brain food to help with short term memory. Here are some fish and the amounts of omega-3s you can get from them.

Wild-caught Pacific Sardines = 600% of your daily omega-3 needs or 1,500 mg per 3.5-ounces.
Wild-caught Alaska Salmon = 560% of your daily omega-3 needs or 1,400 mg per 3.5-ounces.
U.S. farmed or wild caught Striped Bass = 320% of your daily omega-3 needs or 800 mg per 3.5 ounces.
U.S. farmed Rainbow Trout = 240% of your daily omega-3 needs or 600 mg per 3.5-ounces.

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FISH AND THE BRAIN

 We have been told for years that fish is good for us and we should eat it once or twice a week. In 2014 researchers looked at brain scans of healthy older adults who had been enrolled in a 10-year study. They found that those who ate any kind of baked or broiled, not fried, fish once a week had more gray matter in the brains regions that control memory and cognition.

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EATING TO CONTROL STRESS Part 2

In yesterday's post I started discussing how what we eat can help us to control stress by supporting our serotonin levels. In that post we discussed eating spinach, avocado, brown rice, green peas, and collard greens. Today's post turns to fish oil and omega-3s. Nutritionists and many doctors recommend eating fish instead of taking supplements to get your fish oil and omega-3 fatty acids. Fish that are high on the list include tuna, salmon, sardines, and shellfish. In addition to being proven serotonin boosters, omega-3 fatty acids help us combat stress by increasing memory and cognitive performance as well.

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HALIBUT IS AN ALL STAR FISH

Did you know that halibut is considered an all-star fish? This particular fish is called an all-star fish because it is loaded with protein, B vitamins, minerals such as magnesium, potassium, and selenium. It also contains the healthy omega-3 fatty acids. If halibut isn't currently a part of your diet, you should consider adding it as another "healthy" food!

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Disclaimer: This is a "Do as I say, not as I do" post. I do not eat any seafood as I just can't stand to taste it. My bad!

FISH AND THE HEART

According to Penny Kris-Etherton, PhD., professor of nutrition at Penn State, "One thing is clear: People who eat a diet high in fish are less likely to die of heart disease."  According to Kris-Etherton, the American Heart Association recommends consuming fatty fish like salmon and albacore tuna twice a week to lower triglycerides and blood pressure.

Note: Frying fish can lower their health potential.

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EAT FATTY FISH

Doctors and scientists tell us that when it comes to sources of protein it just doesn't get much better than fish. Fish is low in saturated fat which clogs arteries and it is high in omega-3 essential fats. Omega-3 essential fats improve triglycerides, reduce artery plaque, and prevent irregular heartbeats.

Women in the famous Nurses' Health Study who ate fish at least 2 times a week lowered their risk of dying from heart disease by 31%!

Doctors recommend eating more grilled or baked (not fried) salmon, shrimp, rainbow trout, pollock (the fish used to make imitation crab), and sardines.

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SOME 'HEALING FOODS' FOR CANCER PREVENTION

Last month I posted a couple of posts regarding healing foods.  Today I am going back to that with a list of some "healing foods" for cancer.  Would you believe that after several decades of studying this devastating disease known as cancer, doctors and scientists have come to the conclusion that up to 50% of all cancers may be linked to diet?  Think about that for a second and let the fact sink into your mind that what you eat or don't eat could be setting you up to have or escape certain types of cancer.  That is a powerful thought!

One of the things that often confuses us is fat in the diet.  According to the National Cancer Institute, reducing the amount of fat in our diets is one of the most important things we can do for cancer prevention.  However, that statement must be analyzed.  While the NCI says we shouldn't get over 30% of our calories a day from fat, not all fat is bad.  They recommend no more than 10% of your calories a day from saturated fat which is considered one of the bad fats.  While at the same time you need the fats from oils such as canola and olive.  But remember that reducing unhealthy fats is very important in cancer prevention.

Here is a partial list of some foods that are recommended as Healing Foods for reducing your risks of developing several types of cancers.

• All cruciferous vegetables (other posts on this blog describe these veggies.)
• All dark green and yellow fruits and vegetables
• All whole grains
• Dried Beans
• Wheat Bran
• Citrus Fruits
• Fish, especially the fatty ones ie salmon, tuna, rainbow trout, etc
• Nuts
• Onions
• Peppers
• Salad Greens

As already stated, the above is a partial list but I'm sure you get the idea.  If you aren't currently eating several of these items on a weekly, if not daily, basis, I suggest you start doing so now.  It is  not too late to improve your diet.

 

RAINBOW TROUT

Most everyone knows you should eat fatty fish such as salmon, mackerel, and sardines because they are high in the omega-3 fatty acids.  But did you know that rainbow trout are also considered a fatty fish?  So if you tire of the usual fatty fish or just plain don't like them, consider adding rainbow trout to your diet.  Research and scientific evidence says that 2 servings a week of fatty fish can slash your risk of dying of heart disease by as much as 36%!

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THE BRAIN - USE IT OR LOSE IT!

Did you know our brain is our #1 "use-it-or-lose-it" organ?  So, keep your brain busy; read, work puzzles, do quizzes, etc.  And put the kinds of foods and beverages into your mouth that will help to stimulate the brain.  Following are a few suggestions:

• Brew some coffee.  Would you believe coffee is one of the most stimulating scents to the brain according to research at Kyorin University School of Medicine in Japan.  And a French study of women 65 and older who drank more than 3 cups of coffee a day were 33% less likely to experience decline in verbal fluency than those who drank less.  The experts suggest you brew coffee several times a week even if you don't drink it.
• Eat a power breakfast high in brain-healthy foods.  Example: Add blueberries to a good whole-grain cereal or some low-sugar, fat-free yogurt.  You are probably aware that the antioxidant properties in blueberries are great, but blueberries also increase blood flow to the brain, which in turn improves your neuronal function.
• For lunch eat something high in luteolin as it may contribute to reducing the risk of dementia.    Carrots, celery, green bell peppers, olive oil, along with peppermint and chamomile teas are all good sources.
• For dinner eat a meal rich in Omega-3s.  Fish such as cod, salmon, sardines, mackerel, and tuna are good sources.  Omega-3 are also found in flaxseed, walnuts, great northern beans, kidney beans, navy beans, and soybeans.

Keep that brain nourished and active.  It is one organ you really do need to protect.  Without an active healthy brain, the rest of the body isn't worth a whole lot.

GETTING MORE FORGETFUL?

If you notice you are getting more forgetful, you may need more Omega-3 Essential Fatty Acids in your diet.  According to Dr. Andrew Weil, director of the Center for Integrative Medicine at the University of Arizona, "The fatty acids are part of the brain's building blocks.  If you are not getting enough in your diet, the architecture of the brain becomes weak and brain function, including memory, suffers."  

However, it is not only the amount of omega-3s that's important; the balance between omega-3s and omega-6s is equally important.  "Our diets are flooded with omega-6 fatty acids, mostly from processed foods.  The more omega-6s you eat, the more omega-3s you need to balance your levels.  Most of us are eating too many omega-6s and not enough omega-3s.  If there is no fish, walnuts, or freshly ground flaxseed in your diet, and the fats you eat come mostly from meat, you're not getting any omega-3s."  Manuel Villacorta, RD, spokesman for the American Dietetic Association.

Here are some ways to increase the omega-3s in your diet:

• Reduce the amount of processed food in your diet.
• Use only canola or olive oils.
• Eat either wild salmon, herring, sardines, or halibut weekly.
• Add 2 tablespoons freshly ground flaxseed to your morning cereal.

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