Fish and Mercury

Fish and shellfish contain high quality protein and omega-3s and are also low in saturated fat.  Fish, in general, is a great food to eat as part of a balanced diet.  However, most of us have heard that the mercury in fish is dangerous.  Fish are healthy but the mercury we take in from fish does need to be monitored. 

Mercury occurs naturally in the environment and is also released into the environment from industrial pollution.  It drops from the air and accumulates in streams and oceans.  Thus, it affects fish.

Fish High in Mercury
King Mackerel
Swordfish
Shark

Fish Low in Mercury
Canned Light Tuna
Trout
Crab

The FDA and EPA advise women who may become pregnant, pregnant women, nursing mothers, and young children to avoid certain fish higher in mercury and eat those fish lower in mercury.  For fetuses, infants and children, the health effects of mercury are on neurological development.  Even low levels of mercury exposure can adversely affect their brain and nervous system.

However, fish, themselves, are a great source of essential fats and protein and are also associated with health benefits.

According to the Dietary Guidelines for Americans, 2010; “Consumption of two servings of seafood per week … is associated with reduced cardiac mortality from [coronary heart disease] or sudden death in persons with and without [cardiovascular disease]."

Eating moderate amounts of fish has health benefits, but remember to keep it to just that, moderation, to reduce mercury exposure while still getting the benefits from fish.

References
http://orf.od.nih.gov/Environmental+Protection/Mercury+Free/MercuryHealthHazards.htm
http://www.cnpp.usda.gov/dgas2010-dgacreport.htm

Tortilla Pizza Recipe

Love pizza but wanting a healthy alternative?  This recipe uses a whole grain tortilla as the crust.  It is quick and easy, and can also save you many calories compared to a pizza with a thicker crust.

I put 2 whole wheat tortillas on a big cookie sheet.  Then, spread pizza sauce and a reduced-fat mozzarella cheese on top of the tortillas.  Add any toppings of your choice.  I like to use vegetables, like peppers and peppers.  Put pizzas in oven, broiling on high for 4 minutes.  Serve and enjoy your personal, mini pizza!

Freshman 15

Freshman 15 becomes a common term when you reach college age.  Why are you likely to gain weight during your college years?  Stress, time restraints, sleep deprivation, and convenience of fast foods are all contributing factors.  No doubt college is a stressful time for most students but weight gain does not have to be inevitable.

1.       Limit eating out.  Dining hall food actually provides you with a balanced diet, if you know what to choose.  However, after a semester of eating the same food, you get burnt out.  Fast food or restaurant food is an easy alternative, convenient and also the center of most social situations.  Make dining out a treat.  These types of foods are typically high in fat and calories, which leads to inevitable weight gain if you are not physically active.

2.       Limit alcohol intake.  As a freshman of 18 or 19 years old, this should not be an issue, but in reality, it is.  Alcohol is calorically dense.  Many college students regularly binge drink, which rapidly increases the calories you take in.  By limiting alcoholic drinks to 1 or 2 per day, you better meet the recommendations of the Dietary Guidelines and also save your waistline.

3.       Get enough sleep.  Many college students are known to pull all-nighters to study for exams.  Lack of sleep is associated with poorer eating habits and taking in more caloric drinks than those who get 7-8 hours of sleep each night. 

4.       Be physically active.  Often, attending a larger university allows for increased activity.  Walking from class to class lets you fit exercise into a busy schedule.  Check out the recreational centers on campus and the classes they provide to challenge yourself even more.

The Freshman 15 is common, but it does not have to be.  Watch what you eat and move your body.

Roasted Vegetables Recipe

Roasted Vegetables

Ingredients

1 small butternut squash, cubed
2 red bell peppers, seeded and diced
3 Yukon Gold potatoes, cubed
1 red onion, quartered
1 Tbsp thyme
2 Tbsp rosemary
1/4 cup of olive oil
2 Tbsp balsamic vinegar

Directions

1. Preheat oven to 475 degrees F (245 degrees C).
2. In a large bowl, combine the squash, red bell peppers, and Yukon Gold potatoes. Separate the red onion quarters into pieces, and add them to the mixture.
3. In a small bowl, stir together thyme, rosemary, olive oil, and vinegar. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.
4. Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Nutrition:
Per 1 cup serving size: Calories: 123; Total Fat: 4.7g

Tasty Vegetables

Vegetables do not have to be bland.  It is no secret that they are packed with nutrients with very few calories.  However, it is hard to eat foods without a lot of flavor. 

1. Add your own flavor. Add garlic powder, pepper, spices or citrus juice. Adding these flavors help make vegetables taste better without adding the fat and calories of additives like butter and bacon.

2. Use different cooking methods. Grill, roast, boil, or steam. This will help add a variety of flavors to your vegetables.

3. Mix vegetables into main dishes. Add vegetables to your casseroles, stir fry, soups, or pasta dishes.

4. Make healthy dips for your vegetables. Instead of dipping your veggies in high calorie dips, use those made of reduced fat sour cream, light ranch dressing, or any low fat recipe of your choice.

Vegetables do not have much flavor on their own but are so important for a balanced diet.  Make an effort to eat more vegetables and add your own flavoring to make them more enjoyable.

Kids' Snacks

Getting your kids to eat fruits and vegetables over a dessert or chips is difficult.  Carrots just don't look as appetizing as a cupcake.  One way to get your kids to incorporate these healthier foods into their snacks is with an activity.

Disregard the rules of not playing with your food or finishing your plate.  Buy a variety of fruits and vegetables, along with cheese cubes and pretzels.  Let your children use their imaginations to use the foods as building blocks.  These types of activities are a great way to introduce new foods and also teach children about food groups and the importance of each.

One example of an activity including all five food groups would be: pretzels (grains), cheese (dairy), raisins (fruit), celery (vegetables), and peanut butter (protein).  Peanut butter acts as the glue that holds the other foods together.  Make people, buildings, etc. 

Getting children to eat new foods is not easy but by making it fun through activities, it helps kids try a variety of foods.

Tomato Sauce Recipe

What to do with all those tomatoes from your garden?  Making tomato sauce is one easy way.  The recipe is simple but takes about 2 hours.  I used 6 large tomatoes for the recipe to make 1.5 cups of sauce.  First, put whole tomatoes into boiling water for 2 minutes.  Then, drain water and submerge tomatoes into cold water.  This makes it very easy to peel the skin.

Next, peel the skin of the tomatoes, cut them in half, and try to scoop a majority of the seeds out of the tomatoes. 

In a medium pot, add 1 Tbsp olive oil, 1 garlic clove, 1/2 of a green pepper, and 1/4 of a white onion.  I also added 1/2 tsp of both basil and oregano.  Let cook down on medium heat until soft (should be a few minutes), then add your tomatoes.

Bring mixture to a boil, then let it simmer for about 90 minutes or until it reaches your desired consistency.  Finally, can it or add it to a dish of your choice.

By making your own tomato sauce, you save yourself a lot of unnecessary calories and sodium.  It does take time, but the finished product is great!