GO WILD

Farmed fish is found all over grocery stores and at many restaurants.  The fish raised—in netted cages in coastal waters—currently provide almost one third of all seafood sold.   And with the U.S. government pushing for increased production (in order to erase a seafood trade deficit), estimates are that half the fish consumed worldwide will be farm-raised by the year 2025.

Due to our growing population and over-fishing, various species are now limited.

Manufactured fish feeds from farmed fish escape into the wild, killing off natural species. 

Farmed fish may contain high levels of contaminants like PCBs, and polybrominated diphenyl ether (PBDE). According to research published by the Environmental Working Group, PCBs found in farmed salmon (at levels 16 times higher than in wild salmon) in U.S. grocery stores are in levels high enough to pose an increased risk for cancer.

Farmed fish are generally less nutritious than wild fish. While fish is good for you—low in saturated fat and high in protein, amino acids, and omega fatty acids—there is a substantial difference between farmed fish and wild fish. According to FDA studies, farmed fish are fattier (cultivated catfish have nearly five times as much fat as wild, for example). Wild salmon were found to have a 20 percent higher protein content and a 20 percent lower fat content than farm-raised salmon. And farm-raised fish contain twice as much omega 6 fats (pro-inflammatory) than their wild counterparts.

The Environmental Impacts of Fish Farming Include:

1. Farmed fish are grown in floating net cages and impact wild fish and other marine species by spreading sea lice, disease and parasites.

2. Farmed fish are given antibiotics, other drugs and pesticides. The drug-laden wastes from surplus food and feces pollute the marine environment and cause marine mammal deaths and waste build up.

3. The introduction of exotic species is extremely harmful to local ecosystems, causing algae blooms and is one of the greatest threats to nature.

4. Farmed fish escape from their net cages—often by the thousands—and can displace fragile wild stocks from their habitat.

Farmed fish feed has been found to contain:

•      Salmonellae

•      Mycotoxins

•      Veterinary drug residues

•      Persistent organic pollutants, agricultural and other chemicals (solvent residues, melamine)

•      Heavy metals (mercury, lead, cadmium)

•      Excess mineral salts (hexavalent chromium, arsenic, selenium, flourine)

•      Transmissible spongiform encephalopathies.

Visit the link below to see a complete list of Seafood Eco-ratings

http://apps.edf.org/page.cfm?tagID=1540

Dirty Dozen

“Eat your fruits and vegetables! The health benefits of a diet rich in fruits and vegetables outweigh the risks of pesticide exposure. Use the Environmental Working Group’s (EWG) Shopper's Guide to Pesticides to reduce your exposures as much as possible, but eating conventionally-grown produce is far better than not eating fruits and vegetables at all. The Shopper's Guide to Pesticide in Produce will help you determine which fruits and vegetables have the most pesticide residues and are the most important to buy organic. You can lower your pesticide intake substantially by avoiding the 12 most contaminated fruits and vegetables and eating the least contaminated produce.” http://www.ewg.org/foodnews/summary/

EWG's Shopper's Guide to Pesticides in Produce

DIRTY DOZEN (BUY THESE ORGANIC)

1. Apples

2. Celery

3. Strawberries

4. Peaches

5. Spinach

6. Nectarines (imported)

7. Grapes (imported)

8. Sweet bell peppers

9. Potatoes

10. Blueberries (domestic)

11. Lettuce

12. Kale/Collard greens

CLEAN FIFTEEN (LOWEST IN PESTICIDES)

1. Onions

2. Sweet corn

3. Pineapple

4. Avocado

5. Asparagus

6. Sweet Peas

7. Mango

8. Eggplant

9. Cantaloupe (domestic)

10. Kiwi

11. Cabbage

12. Watermelon

13. Sweet potatoes

14. Grapefruit

15. Mushrooms

Functionality

Functional foods are foods that provide health benefits beyond basic nutrition.  They play a major role in reducing your risk of disease.  These foods include health-promoting ingredients or natural components found in conventional foods, fortified, enriched or enhanced foods. Research has shown that eating functional foods on a regular basis, as a part of a balanced and varied diet can contribute to overall health.

Functional Foods:

·         Reduce risk of cardiovascular disease and other diseases

·         Reduce risk of cancer

·         Reduce osteoporosis

·         Aid in weight loss/management

·         Improve health in general

·         Improve memory and mental health

·         Improve reaction time

·         Improve fetal health

SOME AMAZING FUNCTIONAL FOODS 

Food Source	Health Benefit(s)	Active component(s)
Almonds	May lower LDL and total cholesterol May reduce risk of heart disease	Monounsaturated fatty acids, protein, fiber, vitamin E, magnesium
Blueberries	May reduce risk of cancer May improve vision problems May prevent urinary tract infection	Antioxidants such as anthocyanin, fiber
Broccoli	May lower LDL cholesterol May reduce risk of cancer May maintain healthy immune system	Vitamins A, K, C, E; beta-carotene, potassium, folate, fiber, sulforaphane, glucosinolates
Cheese	May decrease risk of certain cancers	Calcium, vitamins A, D; protein, riboflavin, phosphorus, conjugated linoleic acid (CLA)
Chocolate, Dark	May decrease risk of heart disease	Flavonoids, potassium, iron, phosphorus, monounsaturated fatty acids, and stearic acid
Cranberries	May improve urinary tract health May reduce risk of acute and recurrent urinary tract infection May reduce risk of heart disease	Fructose and proanthocyanidins
Flax Seed	May reduce risk of heart disease May decrease high blood pressure May reduce osteoporosis risk May decrease total cholesterol and LDL	Omega-3 fatty acids, vitamin E, fiber, beta-carotene, magnesium, potassium, lignans
Garlic	May reduce risk of cancer May lower total cholesterol levels May lower blood pressure May protect against common cold	Antioxidants, potassium, phosphorus
Grapes and Grape Juice (Red and Purple)	May reduce risk of heart disease May inhibit tumor growth May prevent cell damage	Phytonutrients, polyphenols, vitamin C
Milk	May reduce risk of osteoporosis May decrease colon cancer risk May reduce high blood pressure	Calcium, vitamins A, D; protein, riboflavin, phosphorus, potassium
Oatmeal	May reduce total and LDL cholesterol levels	Beta-glucan (soluble fiber), protein, B-vitamins
Salmon	May improve mental and visual function May reduce risk of heart disease	Omega-3 fatty acids, protein, potassium, vitamins D, E; phosphorus
Soy	May reduce risk of heart disease May decrease risk of certain cancers in some people May lower LDL cholesterol May ease menopausal symptoms	Omega-3 fatty acids, protein, potassium, vitamins D, E; phosphorus
Tea	Black: May decrease heart disease risk May reduce risk of some cancers Green: May reduce risk for heart disease May boost immune system	Vitamin C, tannins, catechins, flavonoids, theaflavin-3’-monogallate (TF-2) Polyphenols
Tomatoes	May reduce risk of prostate cancer May decrease heart attack risk	Lycopene (an antioxidant), vitamins A, C; potassium, beta-carotene, phosphorus
Whey Protein	May reduce the risk of cancer May strengthen immune system May improve exercise performance May increase muscle mass on resistance training program	Lactoferrin, lactoperoxidase, alpha-lactalbumin, sphingomyelin and calcium
Wine, Red	May reduce heart disease risk May decrease risk of some cancers May reduce LDL cholesterol May raise HDL cholesterol	Flavonoids, phenols (an antioxidant), resveratrol
Yogurt, cultured dairy products	Some strains may improve intestinal health May reduce risk of some cancers May reduce cholesterol in some groups	Calcium, vitamins A, D; protein, riboflavin, phosphorus, probiotics

CH CH CH CHIA!

Chia seeds come from the same seeds found in the popular 80's plant but shop for the edible seeds in grocery or health food stores.  The Chia Pet seeds are not as regulated as the edible version.

Chia seeds are one of the new super seeds. 

These seeds are popping up in grocery stores all over the country.  They offer many health benefits due to their high content of soluble and insoluble fiber, omega-3 fatty acids, protein and antioxidants. 

Slightly smaller than a sesame seed, chia seeds are grayish brown or off-white and are largely tasteless. Highly hydrophilic, chia seeds can absorb up to 10 times their weight in water.

When a chia seed is exposed to water (in cooking or baking), it forms a coating of gel (soluble fiber) and increases in size and weight.  So you get full fast and this fullness lasts so you don’t have to graze as often.  This can help with weight loss or weight management. 

These healthy seeds also balance blood sugar levels.  The fiber slows down your body’s conversion of starches into sugars.  Regulating blood sugar levels will ensure steady, constant energy throughout your day, rather than causing your blood sugars to spike after a meal from high-starchy foods or sweets. 

Chia seeds help keep you regular which can prevent diverticulitis/diverticulosis.  The insoluble fiber is unable to be digested so instead, it helps keep food moving smoothly through the digestive process. Soluble fiber and the gel coating of the seed keeps the colon hydrated and ensures the easy movement of food. 

Chia seeds are also rich in omega-3 fatty acids which are important for heart and brain health. 

Chia seeds contain calcium, iron, magnesium and boron.

Nutrition Information: 1 oz. contains 137 calories, 9 grams of fat, 1 gram of saturated fat, 0 mg cholesterol, 5 mg sodium, 12 grams carbohydrates, 11 grams of dietary fiber, 0 grams of sugar, and 4 grams of protein, as well as 18% calcium.

Recommended intake is 1.5 ounces per day.

Chia seeds can be eaten raw or you can add chia seeds to a smoothie, muffin recipe, salad, stir fry, cereal, pudding, yogurt, and the list goes on.  

CHIA SEED MUFFIN RECIPE FROM THE DR. OZ SHOW

A low calorie breakfast or snack that satisfies.

Ingredients

1 tbsp ground chia seeds

1 1/2 cups whole wheat flour

2 tsp baking soda

1/2 tsp salt

1 cup sweet potato purée

1 cup unsweetened apple sauce

2 egg whites

1/2 cup agave syrup

2 tsp lemon juice

1 tsp lemon zest

1 tbsp vanilla extract

1/2 cup dried cranberries

Directions

Mix together wet ingredients. In a separate bowl, mix dry ingredients.

Fold wet ingredients into dry ingredients.

Scoop into muffin tins and bake for 15-20 minutes at 350˚F.

Why Water?

Water is the best beverage choice for many reasons. Our 

bodies rely on water to perform specific metabolic tasks on a

daily basis. 

Water regulates body temperature, keeping it close to 98.6

degrees. Drastic overheating can cause damage to the brain. 

We keep cool by emitting sweat from our pores, which is

mostly water.  If you are out in the heat and you stop

sweating, this may be a sign that you are dehydrated. 

Dehydration means your body does not have as much water

and fluids as it should.  Depending on how much of the

body’s fluid is lost or not replenished dehydration can be mild,

moderate, or severe.  When dehydration is severe, it is a life-

threatening emergency.  Dehydration is caused by losing too

much fluid, not drinking enough water or fluids or both.  You

may lose too much fluid from excessive sweating, excessive

urine output, fever, vomiting or diarrhea.  If you ever notice

you are dehydrated, drink water slowly to re-hydrate. 

Drinking water too quickly may lead to vomiting. 

Water is a major component of bodily fluids such as blood,

mucus, and saliva that help the body function properly.  Water

gives our body cells their shape and helps to keep them

stable.

Water helps transport oxygen and nutrients through the body.

Water aids in elimination of waste.

Water lubricates the joints.

Water keeps your skin looking and feeling young. 

We can’t store water in our bodies so we need to drink water

every day to remain healthy.  You would not last more than a

couple days without water.

Aim for 8 - 12 glasses of water each day, as well as intake

via foods such as fruits and vegetables.  Remember

everyone is different.  If you have a medical condition such as

congestive heart failure you may need to limit the amount of

fluid you take in.  If you have diabetes you may need to drink

more water.  Pregnant women require an increased water

intake.  If you exercise regularly, you may need more water. 

The environment you live in (high altitude or extremely hot

areas) may determine the amount of water you need to

consume.

It is also possible to over hydrate.  Check out the human

requirement calculator to see how much water you need.

http://www.csgnetwork.com/humanh2owater.html

Portion Distortion

A portion is the amount of food that you choose to eat for a meal or snack. It can be big or small—you decide.

A serving is a measured amount of food or drink, such as one slice of bread or one cup (eight ounces) of milk.

Many foods that come as a single portion actually contain multiple servings. The Nutrition Facts label on packaged foods—on the backs of cans, sides of boxes, etc.— tells you the number of servings in the container.

For example, look at the label of a 20-ounce soda (typically consumed as one portion), and you’ll see that it has 2.5 servings in it. A 3-ounce bag of chips—which some would consider a single portion—contains 3 servings.

When you visit your favorite restaurant, your plate is typically full of outrageous portions.  Average portion sizes have grown so much over the past 20 years that sometimes the plate arrives and there's enough food for two or even three people on it. These growing portion sizes are changing what Americans think of as a "normal" portion at home, too. We call it portion distortion.

Watch Your Portion Size

• Share an entree with someone
• If entrees are large, choose an appetizer or side dish
• Don't serve seconds
• Share dessert, or choose fruit instead
• Eat sweet foods in small amounts. To reduce temptation, don't keep sweets at home
• Cut or share high-calorie foods like cheese and chocolate into small pieces and only eat a few pieces
• Eat off smaller plates
• Skip buffets

It’s Cyber Monday!  Check out these portion control gadgets at www.myhealthysteps.com