The Worst Ways to Eat Fish!

Are you currently eating fish because you want to get the benefits of its heart-healthy omega-3 fatty acids? Well the way the fish is prepared can affect the amount of omega-3 fatty acids you actually eat!

What did they find?

New research has found that the best ways to get the most omega-3 fatty acids out of your fish is to boil or bake it rather than to fry, salt or dry it. Moreover, adding low-sodium soy sauce (shoyu) and/or tofu further enhances the benefits. In fact, eating fried, salted, and dried fish may not even provide you with any of the fish’s protective properties and may even increase your risk of disease! (American Heart Association, 2009)

What do you think?

Does this surprise you? Do you have any favourite fish recipes? Let me know what you think!

Rosy Cheeks = Better Health?!

New research has revealed that a person’s skin colour may give clues as to how healthy they are and  the researchers state that diet may play an important role in achieving the most desirable complexion (Springer, 2009).

What was done?

Researchers asked people to manipulate the skin colour of male and female Caucasian faces in order to try to make them look as healthy as possible.

What’s the verdict?

The majority of the people chose to increase the rosiness, yellowness and brightness of the skin (Springer, 2009).

Where does the rosiness come from?

The rosier cheeks could be attributable to a strong heart and lungs, which carry blood and oxygen to the face. On the other hand, a bluer tone could be due to lower oxygen levels. Moreover, people who smoke and who have diabetes or heart disease have fewer blood vessels in their skin; thus, their skin would appear less rosy (Springer, 2009).

The flamingo's colour is primarily due to the pigments it eats in its diet.

Where does the ‘yellow tone’ come from?

The preference for a more yellow/golden tone may be related to the carotenoid pigments that we get through our diets, primarily from fruits and vegetables. As mentioned in a previous post, these compounds act like antioxidants in our bodies and help fight the effects of oxidation. These dietary pigments are also what are responsible for the bright colouration in certain birds and fish, which makes them appear more attractive and healthier to their mates (Springer, 2009). Therefore, we can see how this mechanism may also hold true for humans.

What do you think?

Do you agree with this research? Have you ever found yourself judging people’s health on the basis of their skin colour? Please feel free to comment and let me know what you think!

What are Antioxidants?

Normally, an atom's outer ring is full of paired electrons. However, a free radical has an unpaired electron, which will make the atom unstable.

Antioxidants are a group of compounds that have the ability to prevent the damage caused by oxidation.  Oxidation is a chemical reaction that can break down molecules in our bodies to produce free radicals, which are highly unstable atoms with unpaired electrons. Free radicals are a cause for concern because they can destabilize other molecules and damage our cells, by bumping into them.

Why are they important?

Many diseases are linked to free radical production, including cancer, heart disease, diabetes, arthritis, cataracts, kidney disease, Alzheimer’s diseases, and Parkinson’s disease. Antioxidants work by opposing oxidation or by stabilizing free radicals; thus, decreasing or preventing our risk of disease.

What nutrients act as antioxidants?

Luckily, there are many antioxidant compounds found in common foods that we eat. Some nutrients that act as antioxidants are: vitamin E, vitamin C, vitamin A, and selenium, as well as other compounds including beta-carotene and carotenoids such as lycopene and lutein.

Some Common Antioxidants:

Vitamin E:

• that is a fat-soluble vitamin, which is stored in the body
• May prevent or delay coronary heart disease, protects cells from free radical damage that could lead to cancer, may prevent or delay age-related macular degeneration (AMD), cataracts and cognitive decline.
• Natural sources include: nuts, seeds, and vegetable oils.
• Beware: High doses from supplements can cause hemorrhage and interrupt blood coagulation.
• Can interact with certain medications; consult your doctor before starting to take any supplements.

Vitamin C:

• Antioxidant and water-soluble vitamin that is not stored in the body
• Important antioxidant in the lungs and stomach, as well as enhances our immune response.
• Enhances the absorption of dietary iron.
• Fruits and vegetables are the best sources. Fresh sources are the best because heat and oxygen destroy vitamin C.

Carotenoids:

• Group of plant pigments that are the basis for the red, orange, and deep yellow colours of many fruits and vegetables. Ex. Beta-carotene, lutein, lycopene.
• They are fat-soluble and fight harmful effects of oxidation in the lipid portions of our cell membranes and in our LDLs. They are not antioxidants.
• Fruits and vegetables that are red, orange, yellow and deep green are high in beta-carotene and other carotenoids, such as lutein and lycopene.

Low-carb diets can affect our memory?!

Most of us have probably heard about low-carb diets and some of us may have either tried one or know of someone who has. These were pretty popular diets a few years back and are based on restricting carbohydrate intake in order to lose weight.  One of the most famous and well-known that many of us have probably heard of is the Atkins diet.

However, research has found that people on these low-carb diets performed more poorly on memory-based tests than those only on reduced calories diets, which did not restrict carbohydrates (Tufts University, 2008).

What Does this Mean?

Eating a diet low in carbohydrates can decrease our thinking and cognitive abilities. After only a week of severe carbohydrate restriction, memory performance, especially on difficult tasks, was impaired (Tufts University, 2008).

Why is this important?

This study shows how food does not just provide us with energy, but can also impact our cognitive behaviour. One positive thing to note is that cognition skills did return once carbohydrates were reintroduced.

Many people, including students, think that the sole outcome of diets is weight loss, but this is not always the case.  As we see here, there are other possible effects, which are not necessarily positive and good. This is just another reason why we should be critical of diets. Instead, we should focus on a healthy lifestyle changes that have been shown to be more effective and longer lasting.

Have you ever tried a low-carb diet and noticed any memory problems? Or have you ever experienced any unwanted effects because you were on a diet? Please comment to share your story.

Healthy Food Budgeting Tips – Part II

Tips to Cut Food Costs at the Grocery Store

• Plan to plan your meals for the next week or more, which can also help to reduce the number of trips you make to the store. While you’re planning with your meal planning calendar, use another sheet of paper as your shopping list to mark down the items you will need.

• While making your shopping list, be sure to check what items you have in stock so you’re not tempted to buy extras that you don’t really need. When you buy less, less goes to waste.

• Check to see if any items are on sale or have special offers through coupons, discounts from store-card holders or from websites.

• Use coupons only for products that you purchase regularly. (It’s not a deal if you didn’t need it in the first place.)

• Buy quantities you can readily use or easily store to prevent spoilage and food waste.

• Avoid shopping on an empty stomach. Hungry shoppers buy more than they need.

• Set an amount as a budget, which will help not to stray from the list you made. Also, try going to the bank/ATM and withdraw your set budget in cash to help you stick to your budget.

• Compare prices by the unit to get the best bargain.

• Shop the bulk food bins. They are often less expensive than packaged foods and allow you to choose the amount you want.

• Weigh the cost and value of purchasing convenience foods. For example, you will save ten cents a glass by purchasing orange juice from concentrate and adding your own water instead of paying someone to add the water for you.

• Avoid buying at convenience stores. You’ll pay extra for the convenience. An apple at the grocery store may cost about half of what it would cost at a convenience store.

• Be wary of gimmicks. End-of-aisle displays are not always specials.

• Examine the bottom and top of shelves. High-priced items are often placed at eye level to sell.

• Store brands and generic products are often less expensive than brand name products, with comparable quality. For example, brand name macaroni & cheese costs twice as much as the generic product.

• Ask for rain-checks if on-sale items are out-of-stock, so that you can still get the sale price when it’s back in stock.

• Shopping frugally takes a lot of time; however, it can make a huge economic impact!

What do you think?

Do you think these tips are useful? Would you consider using them? Please let me know what you think!

Should everyone be taking vitamin and mineral supplements?

This is a common question that many people ask, regardless of their age or gender. The answer is actually no. You need over 50 different nutrients for good health and eating a variety of foods is the best way to get the array of nutrients you need for health. Most healthy people can satisfy their vitamin and mineral needs by following the Eating Well with Canada ‘s Food Guide; however, there are some exceptions.

Here are the exceptions:

Women of childbearing age

• Should consume a multivitamin containing folic acid.

People over the age of 50

• Everyone over the age of 50 should take a daily vitamin D supplement of 10 ug (400 IU). It is also recommended to take a daily supplement that provides at least 2.4 ug of vitamin B12 and to consume foods such as milk, meat and eggs, which are natural sources of the vitamin.Men and postmenopausal women should choose supplements that do not contain any or much iron.

People who don’t drink milk

• It is recommended that people who drink less than 500mL (2 cups ) of milk or fortified plant beverage (ei. Soy) daily take a vitamin D supplement.

People who smoke

• People of any age who smoke should take a supplement containing vitamin C. In addition, eat foods naturally high in vitamin C such as oranges, grapefruits and potatoes.

Vegetarians

• Vegans, who exclude all animal products from their diets, require a source of vitamin B12 either from foods fortified with vitamin B12 or from a supplement.

• Young women who are vegetarians may also need to take an iron supplement.

People on restricted diets

• If you are on a very low calorie diet, you should get the advice of a registered dietitian and check with your physician to see if you are lacking some essential nutrients. A multivitamin supplement may be recommended.

People with certain medical conditions

• Medical conditions such as anemia or osteoporosis or during certain times of physical stress, such as after an operation or during a severe infection may require use of vitamin or mineral supplements. It is important to follow the advice of your physician and registered dietitian.

Remember: Variety in your diet is key!

How Eating Quickly Can Lead to Obesity

We may have all heard it before, but now there is evidence to explain how it happens. New research has revealed that eating a meal quickly, instead of taking your time to eat it slowly, reduces the release of hormones in our gut that tell us when we are full (Endocrine Society, 2009).

What does this mean?

A decrease in the release of these hormones, which normally tell us when we are full, can lead us to overeat; thus, gain weight.

Why is this important?

As already mentioned in a previous blog post, many students lack the proper time to sit down to eat a meal and are also most likely eating their food quickly. Plus, another study found that eating quickly and until full triples your risk of being overweight! (BMJ, 2008).

This is just another reason why it is important to set out some time to enjoy our meals!

Healthy Food Budgeting Tips – Part I

For many of us students, money is tight and as a result our diets may be sacrificed. Moreover, many people have the notion that healthy eating is expensive, which makes them even less likely to buy healthy food when money is an issue. However, this does not always have to be the case. Over the next couple of weeks, I will be sharing some budgeting tips and ideas to help you make healthy food choices, while stretching your food dollars.

In this first post on budgeting, I will be listing some tips on how to get the most when buying foods from the major food groups.

Meat:

• ¼ of your budget on meat is enough; you don’t have to spend a good portion of your budget on meats.
• A good diet is built around whole grains, fruits, vegetables and low-fat dairy, accented by lean meats.
• Think of your mealtime plate as a pie chart – ½ of your plate should be vegetables and fruits, ¼ should be whole grain and ¼ should be a protein source, like lean meat.
• Buy larger portions than you need, divide it into individual servings when you get home, and freeze it for later.
• **Remember: Protein isn’t found just in meat. Try trading lean meats for other protein sources a couple times a week, such as beans, tofu, nuts and eggs, which are good for your health and your budget too.
• Eat red meat only occasionally. Unfortunately, lean and extra-lean meats tend to be more expensive; but consider buying larger packs, so the unit cost of the meat is lower.
• Use what you need for the meal, then freeze the rest. If a recipe calls for a pound of lean ground beef, consider using only ¾ of a pound instead so that your meat will stretch further and it will also help to reduce the amount of fat in your meals.
• Lean cuts of meat, like the round, tend to be tougher cuts. However, these cook wonderfully in the slow cooker, so you can still enjoy relatively inexpensive, fork-tender meat.
• Use meat sparingly so that it accents your meal, rather than dominate it.

Poultry:

• Instead of buying chicken that is already skinned, you can take the time when you get home to remove the skin yourself.
• Boneless, skinless chicken breasts can be very expensive. These would be good items to buy in large quantities, preferably when they are on sale, if you have the space.
• The unit price of buying chicken in a larger package will be less than choosing a package with just two chicken breasts or selecting them piece by piece from the meat counter.
• Buy plain chicken breasts rather than pre-seasoned or marinated chicken.
• Occasionally, a whole chicken is cheaper than buying a pound pack of chicken breasts. Roast the chicken and remove the skin before eating it and use the leftovers in soups or sandwiches.
• Chicken thighs are cheaper than chicken breasts and if you opt for skinless varieties or remove the skin yourself before cooking, you won’t consume a significant amount of extra fat. Thigh meat is rich, so you don’t need as much of it.

Fish:

• Some fish can be expensive, so see if there are good deals on fresh varieties. Tilapia and sole are relatively cheap. If cost is limiting, choose frozen fish fillets or fish steaks. Opt for plain fillets rather than breaded or marinated because they will be lower in fat, sodium and other additives. If fresh fish is on sale, buy some for today and some for your freezer.

Beans:

• Beans are a cheap and wonderful source of protein. Canned beans may seem reasonably cheap, but you get more bang for your buck if you buy dried beans and cook them yourself. Plus, canned beans tend to be high in sodium.

Dairy:

• If money is tight, buy what you can afford for drinking and consider buying milk powder for baking. Nonfat and low-fat milk should be no more expensive than whole milk or 2 percent milk.
• Buy blocks of reduced-fat cheese and grate it yourself rather than buying packs of pre-shredded cheese. Reduced-fat cheese should be more expensive than regular cheese.
• Buy stronger flavor cheese over milder ones and then use smaller amounts. You’ll still get the flavor, but for fewer calories and your cheese supply will also last longer. Pre-sliced cheese is more expensive than buying blocks, so slice your own.

Produce

• Buy seasonal fruits and vegetables. They taste the best and are often much less expensive than imported out-of-season varieties.
• Structure meals around produce in season and you will see a significant savings.
• When fresh produce is too expensive, try the frozen version or canned with no added salt. Research suggests that canned or frozen fruits and vegetables are just as good, and in some cases, even better than fresh. If concerned about sodium, rinse off canned vegetables before cooking. Frozen and canned vegetables are easy to keep in stock and are easy to prepare and serve.
• Another way to cut costs in the produce department is to design a weekly menu and match your grocery shopping to meals on the menu. A well-planned menu will reduce the likelihood of waste.
• Buy whole carrots and cut them into pieces or shred them yourself. Pre-cut veggies, while convenient, are an expensive way to buy them. The same goes for fruit. Cut cantaloupe and pineapple are much more expensive than buying the whole fruit and some of the vitamins may be lost if the cut items have been sitting around for a while.
• Don’t buy packaged salad mixes or even bagged pre-washed lettuce; it’s cheaper to buy lettuce by the head.
• Check out farmers markets for some good deals on fresh, local produce.
• When it comes to apples and oranges, it is better to buy the bagged version rather than the loose varieties.
• Consider growing your own veggies.

Canned and Packaged Foods:

• Store brands are cheaper than named brands, from pasta to cereal.
• Choose low-sodium canned goods, water-packed meat or tuna, and water-packed or low-sugar canned fruit.
• Canned tomatoes are a great bargain because they can be used in so many recipes.
• Buy whole-grain rice and pasta in large packages instead of small boxes. Also, if you stick to serving sizes, your pasta and rice will last much longer.

Condiments: Buy as large a bottle as you can use/afford.

Beverages: Do you really need bottled water? Skip the soda and sugary juice drinks and spend your money on nutritious drinks like milk.

Let me know what you think about these tips. Do you think they were helpful? Do you plan on trying them?

Happy Shopping!