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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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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YAY FOR FRIED FOODS

Hallelujah! Just what we have been looking for, a study that says go ahead and eat fried foods! But before you get too excited finish reading this post. A fairly large Spanish study a few years ago found that eating fried foods posed no heart risk so long as the foods were fried in a mono- and poly-unsaturated healthy fat. This study was conducted on 40,757 adults ages 29 to 69 and was published in the British Medical Journal. The key here is to use the proper fat for frying! I can personally vouch for this fact. I love fried foods and for many years I had extremely high cholesterol and suffered a heart attack. I have inherited some cholesterol and heart problems but even so after changing my diet to only using olive, canola, or coconut oil for frying my cholesterol has been in the normal range for several years now. I do take a cholesterol medication but had taken the same meds back when it was extremely high, too. So relax, buy the proper oils and enjoy some fried foods from time to time! In fact, heart-healthy omega-3 fats are essential to a healthy diet.

WALNUTS FOR OMEGA-3S

Omega-3s are very important to our health and one way to get them is to eat walnuts. 1/4 cup of walnuts provides 113% of the suggested daily dose of omega-3s for an adult. This is especially important to people like me who don't eat fish. Make a habit of tossing some walnuts into your baked goods, adding them to salads, or just enjoy some as a quick snack.

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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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OMEGA-3S WITH YOUR BRAIN IN MIND

Continuing today with more brain information from Dr. Fotuhi, credentials given in previous post, research shows that getting a certain type of DHA can increase the size of your hippocampus in about six months. (The hippocampus is the part of the brain responsible for short-term memory.) This is a type of omega-3 fatty acid found in fish, fish oil and algae. However, according to Dr. Fotuhi, it is almost impossible to get enough from your diet therefore this is an area where supplements are useful. He does state that you should buy supplements that come from algae rather than fish due to impurities such as mercury that might be in the fish oil. Dr. Fotuhi stated, "I really believe DHA is a super brain food. I take 1 gram a day, and so does my wife."

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TIP ON STORING OMEGA-3S

Relatively few people are placed on omega-3 supplements by their doctors. If you happen to be one of those people and you are suffering from the side effects of stomach upset and/or fishy burps here is a little advice. Storing your omega-3s in the refrigerator may reduce those side effects.

Cold-water fatty fish ie salmon, sardines, halibut, etc are good ways to get omega-3s naturally.

HEALTH BENEFITS OF PUMPKIN SEEDS

 

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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CHIA SEEDS CONTAIN HEART-HEALTHY OMEGA-3S

The picture below is not a brand endorsement as the purpose of this blog is not to endorse brands or sell you products. I chose this picture because it shows the high omega-3 count on the front of the package where you can see it easily. The fact is chia seeds are a good source of the heart-healthy omega-3s and should be included in your diet!

HOW TO OUTPACE A STROKE

Did you realize that every 40 seconds someone in the United States suffers a stroke? This information came from the Centers for Disease Control and Prevention. The good news is about 80% of these strokes are preventable! Two major factors contribute, independently, to most strokes.  These two factors are high blood pressure and high cholesterol. (Not a good thing for me as I have both and a history of stokes in my family.) Philip Ades, M.D. cardiologist, stated, "Hypertension damages blood vessels and high cholesterol can cause the buildup of fatty deposits that narrow arteries. That information can be scary but there are ways to work toward keeping your arteries strong and resilient.

• Snack on walnuts. According to research at Brigham and Women's Hospital and Harvard School of Medicine, eating 1-ounce of walnuts at least once a week was associated with a 17% reduction risk of stroke. Walnuts are a good source of heart-healthy alpha linolenic acid, a plant-based type of omega-3.
• Balance your work-life. Working more than 10 hours a day for 50 days out of the year was associated with a 29% greater risk of having a stroke according to a French survey. It appears the chronic stress and on-the-job demands negatively impacts vascular function and possibly increases the inflammation in your body.
• Faster walking. Are you a tortoise when walking? The Journal of Sport and Health Science found in a recent review that those who walked at a faster pace (3 1/2 mph) had a 44% reduced likelihood of a stroke compared to the tortoise walker (1 mph). Walking speed is an indicator of your overall aerobic fitness and blood vessel function.
• More Bananas. For decades it has been recommended that we curb sodium to control hypertension or high blood pressure. It is now suggested that we increase our potassium intake while we cut back on sodium. Getting nearly twice as much sodium as potassium is associated with a 22% greater stroke risk according to research in the journal Clinical Nutrition while consuming more potassium lowers this risk. It is suggested you limit your sodium to 2,300 mg a day and aim for 4,700 mg potassium. 

OMEGA-3S AND ARTHRITIS

Arthritis is a painful disease and what you eat certainly cannot cure arthritis but it can make you feel better or worse! Leslie Bonci, R.D., the director of Sports Nutrition in the Department of Orthopedic Surgery at the University of Pittsburg stated, "Food isn't a panacia, but some can make your joints healthier." She gives the following as her #1 food suggestion to arthritis sufferers to make their lives easier:

• Fatty fish such as salmon, mackerel, herring and/or other foods high in omega-3 fatty acids. Other high omega-3 foods include walnuts, soybeans, flaxseed, canola oil, and pumpkin seeds. Why these foods? Omega-3s decrease the production of chemicals that spread inflammation. They also inhibit enzymes that trigger inflammation." Another benefit of the fatty fish is that they help prevent swelling and soreness, according to Ms. Bonci.

If you have arthritis and you aren't currently including some of these food in your diet on a regular basis, you should start to do so. After all, what arthritis sufferer wouldn't love to feel better and perhaps be able to cut back on meds.

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ARE YOU EATING THE RIGHT KINDS OF FATS?

Are Americans eating too much fat? Or are we Americans simply eating the wrong fats? According to Chef Dr. John La Puma, the answer is that we are eating the wrong fats. We are eating too many bad trans fats that are in most packaged, processed foods and unfortunately the good essential fats are getting left out. We are not eating enough good fats such as Omega 3s. Dr. La Puma, author of Chef MD's Big Book of Culinary Medicine,  says "Omega 3s are anti-inflammatory and help protect the immune system, brain, heart, and arteries. The doctor has stated that Omega 3s can help lower high triglyceride levels in the blood, a silent risk for heart disease.

The American Heart Association has said the omega 3s can protect against irregular heart rhythms that can cause sudden death, slow the rate of arterial hardening, and help to reduce blood pressure. Those are some pretty important reasons to be sure you are getting the omega-3s you need!

Here are a couple of simple ways to increase the omega 3s in your diet; trade the chips in your diet for nuts and some of the steak for salmon.

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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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GRASS FED BEEF AND LAMB

If you are concerned about getting more omega-3s in your diet, you should buy beef and lamb that have been grass fed.  Research shows that grass-fed beef and lamb both deliver more omega-3s than do their grain-fed counterparts. 

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.

BENEFITS OF COLORFUL FRUITS & VEGETABLES PART III

This is the third and last post regarding the benefits of adding colorful fruits and vegetables to your diet.  Again, remember this is only a partial list of colorful fruits and veggies and some of the unexpected benefits you can get from them.

• PURPLE - Beets get their color from betalain which helps to flush toxins from the body.  No need for harsh "cleansing" routines, just add a serving of beets to your diet every week.
• Purple cabbage (often referred to as red cabbage) has 6 times the vitamin C and more antioxidants per 100 grams that does green cabbage.

• BLUE - Blueberries are often referred to as the ultimate brain food since they defend against dementia and Alzheimer's.  Studies have also shown that persons who eat 2 cups of blueberries per week have a 25% less likely chance of developing Parkinson's disease.

• WHITE - Yes, there are white foods other than processed bread and pasta!  Garlic is known for its sulfur compounds that convert to a gas that lowers blood pressure.  Garlic also reduces the risk of blood clots by stopping platelets from becoming too sticky!
• Cauliflower which contains both vitamin K and omega-3s is known to defend against chronic inflammation and to lower one's risk of both cancer and heart disease when eaten on a regular basis.

• BLACK - Blackberries contain salicylate, a natural pain reliever.  They also soothe stomach cramps and ward off atherosclerosis.
• Raisins and other foods containing the mineral boron may provide some of the same benefits as estrogen therapy for women in menopause.

I'll just imagine you have found a few benefits in some fruits and vegetables that you had never known existed or had even considered.  Amazing how God created foods to take care of our bodies when used correctly!

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WALNUTS ARE NATURE'S MULTIVITAMIN AND A HAPPINESS FOOD

Walnuts are sometimes called the multivitamin designed by nature!  If walnuts are not currently a part of your diet, they should be!  Consider this list of vitally important nutrients packed into a little walnut:

• trace minerals
• macronutrients
• magnesium
• copper
• iron
• manganese
• zinc
• calcium
• omega-3s
• folate
• other B vitamins

And I have probably missed one or two!  And by the way, walnuts are also considered 'happiness food."

SALMON AND OMEGA-3 FATS TO PROTECT YOUR HEART

Omega-3s are the good fats (yes, there are good fats!).  These fats protect against cardiovascular disease; they lower blood pressure, reduce arterial inflammation, and help the heart to beat at a steady rhythm.  If you are wondering how to get more Omega-3s in your diet, consider salmon.  A 3.5-ounce fillet of wild-caught Alaskan salmon has 1400 mg of omega-3s.  That is 560% of your daily need!

Note:  If you don't like salmon (I have raised my hand here!) try striped bass (800 mg) or rainbow trout (600 mg).  If you don't like fish (I don't), try nuts.  There are many nuts and plant foods high in omega-3s.

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FLAXSEED SHOULD BE GROUND

The following information is from Toby Smithson, RD, Spokesperson for American Dietetic Association:  Flaxseed should be used ground.  Grinding flaxseed means you will absorb more of the nutritional benefits - including omega 3s.  The whole seeds may pass through your system undigested.  

Tip: Use a coffee grinder to grind whole seeds.  Whole seeds may be kept in the refrigerator for several months.  Grind as needed to sprinkle on cereals, oatmeal, yogurt, salads, soups.

Personal tip from Linda: I use ground flaxseed all the time to replace some of the fats in butter, shortening, etc in baking.

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