Tag Archives: fish

Healthy Seafood Recipes For Lent

During the Lent season, or the period between Ash Wednesday and Easter Sunday, many people who observe these holidays abstain from eating meat on Fridays. While this might sound tedious to dedicated carnivores,  Friday doesn’t always have to be a pizza night. If you’re already tired of spaghetti and scrambled eggs, think about incorporating seafood into your breakfasts, lunches and dinners.

If you observe Lent, keep your meals interesting on Fridays throughout the season with these spectacular seafood recipes that are filling, healthy – and even family-friendly.

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Eat Right With White Foods Packed With Nutrition

Mary Hartley, RD, MPH, is the director of nutrition for Calorie Count, providing domain expertise on issues related to nutrition, weight loss and health. She creates original content for weekly blogs and newsletters, for the Calorie Count library, and for her popular daily Question-and-Answer section, Ask Mary. Ms. Hartley also furnishes direction for the site features and for product development.

White food has gotten a bum rap because white sugar and white flour may be harmful in excess. But it’s unwise to discriminate against “white” when it’s the color of some mighty healthy foods. Milk, cottage cheese, cauliflower, mushrooms, garlic, onions, tofu, potatoes, white beans, and white whole wheat flour are all over-the-top nutritious. But unlike other foods with nutrient properties based on color, white foods actually have nothing nutritionally in common.

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Mediterranean Diet Key to Growing Old Gracefully

Following the Mediterranean diet is not only tasty, but has a great benefit on your brain health. Recent research conducted at Rush University Medical Center in Chicago tracked nearly 4,000 adults over the age of 65. Their results confirmed what we’ve heard many times: the so-called Mediterranean Diet, a diet rich in fruit, vegetables and olive oil, helps your brain to age gracefully.

Published in the American Journal of Clinical Nutrition, this research proved that those who followed the diet were less likely to struggle with everyday tasks as they grew older. The study also revealed that those on a steady diet of healthy foods performed much better than those who ate lots of red meat, white bread and processed foods, often known as the “American” diet. Researchers found that the best performers consumed lots of fruit, vegetables, fish, olive oil, beans, nuts and moderate amounts of alcohol. The foods have a positive affect on the brain, protecting it by reducing damage caused by oxidative stress.

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Healthy Recipes to Cook for Kwanzaa

Most of us know that Kwanzaa is a week-long celebration held in the United States between Christmas and New Years to honor African-American heritage and culture. For most Americans, there is practically no such thing as a celebration without food, so we pulled together some of our favorite recipes for Kwanzaa.

Although Kwanzaa is a relatively new holiday, created in 1966, the foods used to celebrate it are based on old traditions. According to Donna Mintz, a New York City-based personal chef, savory stews and jerk-seasoned meat are excellent additions to your Kwanzaa menu.

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Your Guide to Good and Bad Fats

The American vocabulary uses “fat” as a negative adjective when actually, some fat is beneficial to your health. When it comes to diet, certain types of dietary fat an aid weight loss and help improve bodily functions.

The Harvard School of Public Health says to avoid trans-fats, limit saturated fats and choose healthy fats. What are healthy fats, you may ask? The “good fats” include monounsaturated and polyunsaturated fats, which have been said to help lower disease risk.

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Rising Shark Fin Soup Demand Endangers Ocean Predators

It’s Shark Week again on the Discovery Channel. Sharks have always captured the public’s imagination, which helps explain the popularity and the existence of a week dedicated to the fearsome predator.

While sharks represent the main predatory fear we humans have, the irony is that sharks are endangered because they are hunted by humans. One of the reasons? Soup.

Shark soup was once just a luxury for the wealthy. But with a growing income base in Asia, the demand for shark soup is also growing. That’s bad news for the already dwindling shark population.

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Paleo Diet: Were Cavemen the Picture of Health?

So, you’re looking to start a diet, or just a lifestyle change, and you really think it’s time to get back to basics. Well, you can’t get much more basic than the increasingly popular Paleo Diet, also known as the Caveman Diet.

Let’s take a trip back in time, to 10,000 years ago when cavemen had to fight for dinner, and what they ate was all natural; none of that processed man-made stuff that we call food today.

The Paleo, Paleolithic, or Caveman Diet may be known by different names, but they all share the same philosophy: our ancestors’ eating habits are worth mimicking. That is because, proponents will say, our bodies are designed for the foods that were available to our early Paleolithic ancestors.

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Eating More Fish May Prevent Alzheimer’s Disease

salmonAdd yet another long-term health issue to the list of risks of being overweight. Previous studies have connected middle age obesity to dementia in late adulthood. Now, scientists may have found a link between Alzheimer’s and a hormone that helps control appetite. Leptin tells your body when you are satiated and reduces appetite. It is a hormone that is produced by fat cells. Research conducted during 12 years at the Boston University Medical Center found that those participants with the lowest levels of leptin had a 25% chance of developing Alzheimer’s, while those with the highest levels of leptin had only a 6% chance of developing Alzheimer’s disease. (more…)

Affordable Nutrition in Frozen and Canned Foods

Now that fall is on its way, the fresh summer bounty is dwindling down; but the truth is your diet doesn’t have to hibernate for the winter. You can get lots of great foods in the canned and frozen food aisles that are full of nutrition at a price that will have you dancing to the cash register. In this post, I’ll share some of my favorite picks and recipe ideas.canned black beans

Canned beans

Not just the “musical fruit,” beans provide complex carbohydrates, protein, and fiber. In fact, a one-cup serving provides one-third of your day’s protein needs, half your fiber needs, and 65% of your folate needs (an important B-complex vitamin that helps prevent osteoporosis, Alzheimer’s disease, anemia, and homocysteine buildup in the blood). For less than a dollar a can, you can-not go wrong! Try cannelini beans, black beans, kidney beans, lentils and black-eyed peas. You can buy them with no salt added, low sodium, or rinse them before use to remove about half the salt.

Recipe ideas: add to salads, home-made bean dip, three bean chili, and breakfast burritos. (more…)

Salmon is Cheaper than Hot Dogs

salmon and herbsStill think you can’t afford to eat healthy? Think again! Hands down one of my greatest pet peeves is when people say they can’t afford to eat healthy. Whether it’s choosing a $1 candy bar in lieu of a 17 cent banana or buying a $3 coffee instead of a 50 cent low fat yogurt, people make food choices every day that don’t make nutrition a priority. But would you ever think that salmon, which is rich in omega-3 healthy fats to promote heart health and brain health, would be cheaper than hot dogs made with who knows what?

Check out this table that cost-compares sources of protein. Salmon comes out well above hot dogs, ground beef and ham for “cost per pound.”

costs of protein sources

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