How to Eat the Healthiest and Sustainable Fish - June 2014
I became a committed vegetarian at 16. But when recent blood work indicated I was anemic, I decided to eat SeaChoice green listed species to add more variety to my diet.
Fish supplements are good but there are many benefits to eating whole fish: high-quality protein, iron, healthy fats, fat-soluble vitamins like vitamin E, and minerals like selenium.
Lisa Marie Bhattacharya (Whitaker) R.H.N., nutritionist with Inspire Health, answered my fishy questions:
Whole fish versus supplements?
Supplements can be helpful, but our bodies are genetically programmed to recognize whole foods and all their intricate components. Isolating individual factors misses subtle nutrients that have a synergistic benefit when eaten. Vitamin C complex, for example, is more effective than in its isolated form, ascorbic acid. Same goes for the B complex—the sum is greater than its parts
Fish health perks besides omegas?
Studies show that salmon contain small protein molecules called "bioactive peptides" that may provide support for cartilage, insulin effectiveness, and control of inflammation in the digestive tract. They also provide one of the highest amounts of vitamin D—a nutrient not naturally abundant in a lot of whole foods, as well as selenium, a common deficiency in our corner of the world in part from soil depletion due to high rainfall.
Healthiest fish preparation?
Avoid high heat, which destroys beneficial nutrients. Barbequing is out and frying, too. Poach, gently sauté, or bake fish (not above 325º F/177º C) so as not to damage delicate omega-3s and other healthy, sensitive components.
How can I add more fish to my diet?
Get the biggest bang for your buck with one of the heavy-hitters (the highest in omega-3s): salmon, halibut, sardines, mackerel, anchovies, or rainbow trout. Add them to brown rice pasta or salad with plenty of cold-pressed olive oil and fresh lemon juice
- Sauté cakes made from fresh or frozen locally caught fish on low to medium heat
- Try pickled herring (without white vinegar), a Scandinavian delicacy, on top of a whole grain cracker or bread
- Bake a fish casserole with brown rice, veggies, and a béchamel sauce
- Add anchovies (buy whole and rinse off salt) to your favourite dish or Caesar salad dressing
- Breakfast on kippers and toast
- Try some of my sustainable seafood recipes on my blog
What new sustainable (green-listed) seafood will you try?
Lindsay Coulter, Queen of Green
Lindsay 's Bio: David Suzuki's Queen of Green, Lindsay Coulter, answers your green living questions and offers tips and recipes to make your life easier on the environment. It's all about green living made easy.
Continue the conversation: read Queen of Green blog
- Lindsay Coulter Website
Copyright © 2004- 2011 OKinHealth.com. This article is of the copyright of OK in Health and the author; any reproduction, duplication and transmission of the article are to have prior written approval by OK in Health or the author.
This information and research is intended to be reliable, but its accuracy cannot be guaranteed. All material in this article is provided for information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this newsletter / e-magazine / website. Readers should consult their doctor and other qualified health professionals on any matter relating to their health and well-being. The information and opinions provided in this newsletter / e-magazine/website are believed to be accurate and sound, based on the best judgment available to the authors. Readers who fail to consult with appropriate health authorities assume the risk of any injuries. The publisher is not responsible for any errors or omissions. OK in Health is not responsible for the information in these articles or for any content included in this article which is intended as a guide only and should not be used as a substitute to seeking professional advice from either your doctor or a registered specialist for yourself or anyone else.
Connect with Us
|Traditionally sweet potatoes are a winter vegetable; nowadays they're around all year on the shelves. Packed with antioxidants such as beta-carotene, they provide plenty of lasting energy being lower GI than regular potatoes. Add sweet potatoes to soups, curries or simply serve them mashed. Sweet potatoes go well with flavours like garlic and herbs.|
|McHugh and Associates LLC ~ "Remote" Regression Therapy and Hypnotherapy|
Greg is a Registered Psychotherapist and Board Certified Regression Therapist and is Author of "The New Regression Therapy", available through Amazon.com. He is available for sessions by phone.
|Touch for Health Level Two|
|Date: Oct 4, 2014|
Location: Kelowna & Central Okanagan
5-element theory, time of day balances and the introduction of alarm points.
|Wellness and the Chakras|
|The ancient system of chakras is a map to the flow of energy through our body. Exploring the movement of our energy by way of the chakras helps to understand where blocks exist that may be causing symptoms and illness.|
|Kale Potato Soup|
Description: This soup could be made using curly leafed kale, other times black kale. The potatoes vary, too, depending on what you have in the pantry. Savory and comforting, this soup is an excellent reminder to appreciate the gifts of winter, even when you're on the cusp of spring.
Health Benefits of Eating Kale are many. Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.
Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.
Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
Lastly, Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.
Chop Kale finely into your next salad, steam or use in soups.