Nutrition and Weight Loss Ideas

If you’ve been a reader of this blog for any length of time, you’ve probably noticed that I’ve talked about the nutrition and weight loss benefits of eating fish — particularly oily fish, like salmon and lake trout.

Both of these fish are rich in the heart-healthy omega-3 fatty acids. At the same time, you should use caution when eating fish that may be high in mercury (including tilefish and tuna). I know, that does seem like conflicting advice to some extent. In an effort not to add to your confusion, let’s discuss some of the “fish facts” that I’ve learned in my own research and see if we can sort through some of this for you.

First, fatty fish helps to fight heart disease.

Numerous studies have determined that the two omega-3 fatty acids found in fish, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), (yes, I copied and pasted those — I’d never have been able to spell them otherwise!!) help make the blood less sticky and, thus, less likely to clot and cause heart attacks and strokes. There is also compelling evidence that omega-3s fight the inflammation process, which is important since inflammation is thought to be involved in many diseases, including heart disease, diabetes, and arthritis. I’m one who highly recommends adding fish to your weekly menu (along with taking a fish oil supplement in capsule form if you want). Just two servings a week will provide the benefits. Omega-3s are most concentrated in sardines, salmon, and mackerel.

Second, wild fish is the way to go. (There is a ton of controversy about this — therefore, the following is only my opinion based on the research I’ve done. Use your own best judgement and do your homework, also.)

Farm-raised salmon contains the environmental toxins PCBs (polychlorinated biphenyls), which are thought to promote cancer. Farmed-raised salmon are contaminated because their food contains PCBs. Salmon store the PCBs in their fat, where it can accumulate, just as it does in humans who eat contaminated fish. The best way to avoid encountering PCBs is to choose wild salmon whenever possible. Canned and pouched salmon are a convenient and unexpected source of wild salmon. There are also ways to reduce the PCBs in farmed salmon: Remove the skin (and the fat beneath the skin) before you cook it, and broil, bake, or grill the fish to allow the fat (again, where PCBs accumulate) to drain off. Of course, this will lower the omega-3 content as well, but you’ll still get some of its benefits.

And, finally, pregnant women, nursing mothers, and women considering pregnancy should limit exposure to fish containing methylmercury.

This industrial pollutant is most concentrated in long-lived, deep-sea species, like shark, swordfish, king mackerel, and tuna. While adults need to be concerned only about high levels of mercury (which can cause neurological damage and vision problems), even low levels can impede the development of the nervous system in fetuses, babies, and young children. The best way to avoid mercury exposure is to eat fish lower down on the food chain (the smaller fish that larger fish eat, like cod, sole, halibut, and shellfish). Try to vary your seafood selection and stay away from those high-mercury species.

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Have a great and healthy day. I’ll be back soon with some more nutrition and weight loss thoughts for you.

Shanti,

Ron
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Now is the season for those delicious delights — apples. The varieties will be in abundance. They are one of nature’s most wonderful treats and should definitely be a part of your nutrition and weight loss program.

You’ve all heard the old saying, “An apple a day keeps the doctor away”. There certainly isn’t a concrete proof of the truth of that statement, but there is plenty of proof that apples do provide respectable amounts of fiber, some Vitamin C, and potassium. Apples are also a good source of quercetin, a flavonoid that may help protect against heart disease.

Of the 7,000 varieties of apples available worldwide, only a few make their way to the produce section of your grocery store. Some of the most common varieties include Red Delicious, Granny Smith, Fuji, McIntosh, Pink Lady, Braeburn, Winesap, and Golden Delicious. Below are a few tips for buying, storing, and eating apples, especially as a great, crunchy snack.

Buying:

The skin of an apple is not always a good indication of its quality, so try to shop for apples by touch instead of appearance. Avoid wrinkled, bruised, or soft apples. Remember that each apple has a distinct flavor, so some are better for baking, while others are better for eating. If you’re not familiar with the different varieties, ask your grocer for their recommendations.

Storing:

Apples can be kept in the refrigerator for up to three months. They should be kept in a plastic bag with holes for ventilation. Check them frequently and remove ones that are bruised or brown. There is definitely truth to another old saying, “One bad apple can spoil the whole bunch”. If you keep your apples in the refrigerator, try to keep them away from strong-smelling foods, as they will absorb the odor. If you keep your apples out of the refrigerator, put them in a cool, dry place and eat them within a couple of weeks.

Eating:

Always clean the skins thoroughly before eating. Washing will remove dirt and pesticides, but only a good scrub or produce cleaner will remove the built-up wax. When you go to cut your apples, wait until just before you’re ready to eat them. Cut apples will turn brown if exposed to the air for too long. You can prevent this by dipping the cut apples into a bowl containing one part lemon juice and three parts water.

Can you hear the sound of that first bite into a fresh apple? Mmmmm — so good!

Have a great and healthy day. I’ll be back soon with some more nutrition and weight loss thoughts for you.

Shanti,

Ron
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Diet Tip

The last time we talked about how sumo wrestlers gain the weight they need for their sport — and how you can avoid doing what they do and live a healthier nutrition and weight loss lifestyle.

There’s another interesting factor about weight gain and how some people never seem to have a problem with it. How many overweight people who live in France have you met? Why is it that they don’t tend to get fat? They eat more fatty foods and drink more wine, but they are generally thinner than Americans and they have a low incidence of heart disease. So, what are they doing right?

We tend to think of the French as eating a lot of butter, gobbling down huge portions of cheese, and filling up on croissants.

That’s just not true.

What they are doing that’s so different from us is that they are eating smaller portions of food, and taking their time to enjoy every bite. They eat “real” food. Their diet consists primarily of whole grains, fresh fruits and vegetables, lean meats and fish, along with some dairy products. They eat as fresh as possible — in fact — it’s not at all unusual for the French to go to market every day just to be sure they’re getting fresh food.

The other area where they have different dietary habits from Americans is that they know when to stop.

That means:

- They sip a half a glass of wine, not three full glasses.

- They eat a square of chocolate, not an entire candy bar.

- When they dine out, they order a sumptuous dessert, and then
share it with 4 or 5 friends.

By eating this way, the French get to enjoy the foods they love AND keep their waistlines small.

You can do this too, you know. One thing that would really help is to get in the habit of making your mealtime an experience. That means your meal isn’t just about the food on your plate, but it’s also about the friends, family, and conversation you surround yourself with at the table. Take your time. Savor your meal. Stay relaxed while you eat and you’ll feel full without overeating.

Bon Appetit!

Have a great and healthy day. I’ll be back soon with some more nutrition and weight loss thoughts for you.

Shanti,

Ron
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