Ginger-Lime Seared Tuna with Spinach

I guess it's not a secret that Nick and I are thinking of having children (or at least, a child) at this point in our lives.  I mean, we're both thirty (or.....above, ahem....) and we've been together for a while and are ready for that next giant step!  That being said, no, I'm not pregnant, and nor do I plan to be in the really near future (although life never really goes as planned, right?!).  However I've been thinking about all of the foods that I'll have to limit (or omit) once I do get pregnant (and drinks.....wine, coffee, wahhhh!!!).  Tuna, one of my favorite types of fish, will definitely have to be an "every once in a while food", check out the mercury levels of your favorite fish (including tuna) in the 2010 Dietary Guidelines Appendices.  And if you're pregnant and want to know how much tuna (and what types) you can and can't eat, check out AmericanPregnancy.org's recommendations.  

And of course we can't forget what the Monterey Bay Aquarium has to say.  If you would like more information, visit their website.  Here is the information on Ahi Tuna.

Source: MontereyBayAquarium.org
Basically when it comes to buying tuna, or any fish for that matter, it's best to know where your fish is coming from and how it was caught.  This may not be necessary all the time, but it's especially true if you're pregnant, have young kids who eat fish, or if you eat a specific type of fish on a regular basis.

Anyway...... because tuna tends to be higher in mercury, I'm getting my fill before I decide to start thinking about getting pregnant.  Next week I'll be posting a Clean Eating Magazine recipe for sesame seared tuna and carrot salad.  But today it's all about the ginger and lime!

Ginger Lime Seared Tuna with Spinach

Source  

Serves 4

Ingredients

1.5 pounds tuna steak, cut into 4 even pieces (use a high to sashimi grade if you're cooking it rare to medium rare)

1/3 cup olive oil

1/3 cup lime juice

2 garlic cloves, minced *

1 piece of ginger (thumb-sized)

course salt and ground pepper to taste

1/2 Tbsp. butter

4 handfuls of fresh spinach

** NOTE:  If you are following a low FODMAPs diet omit the garlic and replace the garlic taste by using a tuscan or garlic olive oil instead of regular olive oil.

Directions

1.  Mix olive oil and lime in a mixing bowl.  

2.  Crush ginger and mince, then mince garlic and add them with the salt and pepper into the bowl with the lime and oil.  Whisk thoroughly.

3.  Place tuna pieces in bowl, turn them over in 10 minutes (basically you are marinating each side for about 10 minutes)

4.  In hot skillet, melt the butter and then place tuna pieces in, pouring the rest of the marinade over them, about two to three minute son each side to sear to medium-rare.

5.  Place a handful of fresh spinach on each plate, then plate a tuna steak on each bed of spinach.  Use the leftover marinade and butter in the skillet to drizzle over the tuna and spinach.

Estimated nutrition facts for one serving

Nutrition Highlights: Under 500 calories, excellent source of protein, vitamin A and vitamin C, good source of iron.  Also, based on the USDA Dietary Guidelines, this recipe provides ~200-400 mg EPA/DHA.

The original recipe called for rice, but I thought spinach would be a better choice.  First off, it's a vegetable, and second, it's lower in carbohydrate so you can leave room for a dessert ;)

QUESTION: Do you like tuna??  What's your favorite kind and how do you like to prepare it?  I really love the lazy dinners of pouched tuna on top of a salad.  I don't do this often, but it's nice to have as an option sometimes. 

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

Are Eggs Really Bad For Me? (Confused Day Tuesday)

When I was in school for dietetics, eggs were considered a healthy food but one that should only be consumed two days a week because of their cholesterol content.  And let's be honest, that wasn't too long ago....about 8 years to be precise.  Since that time things have changed.  Actually, a lot has changed.  Now all of a sudden cholesterol in food isn't really what raises our cholesterol...it's saturated fats (although for some populations at greater risk for heart disease, cholesterol should still be limited (read about Therapeutic Lifestyle Changes here)).  And these days even saturated fats are being looked at in a different light, with so many different forms having different effects on our blood lipids.  Speaking of blood lipids, a simple lipid profile provides only the basic information and doesn't provide enough detail for certain high-risk populations.  Advanced lipid profiles can tell us so much more about a person's risk (I mean, having "high cholesterol" may not be so bad anymore, as the types of LDL cholesterol are turning out to mean so much more than we ever thought).  It's confusing, even for me, a dietitian.  There is just so much information out there, and so much yet to be discovered.

Source: iStock Photo

The whole saturated fat debate will probably carry on for years (if you'd like to read more check out a couple of my past posts; Margarine vs. Butter, and Is Coconut Oil Really That Great?), but a debate that I believe is finally coming to an end is the debate about eggs.  Without fail, the question I get asked the most is, "How many eggs can I eat every week?" or "Are eggs bad for me"? I'm going to start handing out this article from the New York Times to everyone who asks this, because I sometimes feel like a broken record.

Source: iStock Photo
The eggs may not be bad, but the bacon? That's another story, for another post.

The bottom line? After pooling data from eight prospective studies, which included over 250,000 subjects, there was no evidence that eating up to an egg a day increase people's risk for heart disease or stroke (diabetes patients were the only exception, but there were too few in the study to draw any conclusions. Please read the very short article to learn more).

Now THAT is something to smile about!  Wondering what this is? Egg white and oat crepes; 4 egg whites, 1/2 cup oats, a dash of vanilla, put in a skillet and cook like a pancake. Top with syrup or fruit or Greek yogurt or all three!

But, the question still remains....how many eggs can be consumed each week before negative effects are seen?  That's still unclear, but the consensus seems to be that as long as you are eating a balanced diet, getting plenty of fruits, vegetables, whole grains, etc. and replacing some of your saturated fats with unsaturated fats, it's probably fine to do more than 1 egg a day, sometimes (but of course, listen to your doctor's orders, as some people are at greater risk for heart disease and some evidence still shows that a reduced cholesterol diet is very important for certain high-risk populations).

Nutrition Facts for eggs

My personal opinion?  Eggs are definitely high in cholesterol, but the mere 1 gram of saturated fat is pretty amazing. And check out the protein, riboflavin and vitamin E!  And then there is the choline, which is found in the egg yolk and has some positive health effects.   Ok, but what else do you notice about the label above?  I have a confession.  It wasn't until I was working with a client just two weeks ago who was trying to stick to a low-sodium diet that I realized just how much sodium eggs contained.  Can you believe I thought eggs were sodium free? Yeah, I'm so embarrassed.  That 65mg is mainly from the whites. And guess who eats egg whites all the time?? ME!

This is my egg white crepe, same as the picture above but a bit messier.  Still delicious.

So....basically here is what you should know; 

• To go along with this month's National Nutrition Month Theme, remember, Eggs aren't a "Bad Food" (there is no such thing as a bad food, only bad food patterns, and don't you forget it!).  They are low in saturated fat, and even though they are loaded with cholesterol the research doesn't seem to show that they increase heart disease or stroke risk.

• If you're skipping the egg yolks, you are missing about half of the protein and all of the choline in eggs.

• If you are just eating the egg whites you need to consider the sodium content.  While the ~55 mg of sodium in 1 egg white isn't high, it can quickly add up when you make that 6 egg white omelet!

• Eggs are delicious and health-promoting, but if you are on strict orders to reduce your cholesterol, do not eat them. Period.  

Here are some of my past egg recipes;

Egged Spaghetti Squash

Spinach and Mushroom Eggs Benedict

Alton Brown's Perfect Scrambled Eggs

And with Easter right around the corner, don't forget eggs are perfect hard boiled and topped on spinach salads.....

....  and they are also perfect with peanut butter and chocolate ;)

QUESTION:  What's your favorite way to eat eggs??? 

By the way, I had a few questions about tempeh on yesterdays tempeh taco post.  I think any brand is fine, I don't really have a preference.  I look for fewer ingredients, and the non "Flavored" type (less sodium that way).  I also like it when they add whole grains because the texture becomes  "meat-like" (and I personally like that, not everyone does though).  It's fun to just experiment a bit.

Thanks for reading!

The Candid Rd

NOTE: I love comments!  But, be sure to come back to read any replies to questions or comments, as they do not go directly to your e-mail.

The Dean Ornish Program; Does It Really Work?

The other day I was getting ready to leave work and I noticed a guy looking at the pamphlets and handouts on my desk. Whenever I see customers looking at the information on my desk I go up and introduce myself. The man asked if I could help him find foods that were less than 10% fat. Right away I thought he was referring to the Daily Value (10% of the Daily Value for fat), and I thought "this will be easy....". I soon realized he meant less than 10% of the total calories. Yikes. That's difficult. I soon found out this man was following the Dean Ornish program.

When following this program the key is to look at the calories from fat (listed next to the total calories), and make sure they are 10% or less of the total calories. Obviously high fat foods, such as the almonds below, would not make the cut (150 total calories, 120 from fat, so almost 100% of the calories in these almonds are from fat.)


Nut, legume, and seed butters such as the soy butter below would not make the cut either.


What about a popcorn snack that is given a name that signifies "health", such as the popcorn snack below (sorry, can't give brand names on my blog, boo)? The total calories is 120, but the calories from fat is 20, which is almost 20%. Failure. On this diet you'd have to pop your own popcorn, with very little oil.


And what about fish? The fish below is orange roughy, which is a lighter white fish. Sadly the calories from fat make up more than 10% of the total calories, so this is out too.


What about this sports bar, below? Nope, too much fat.


And you better believe that salad dressings are not allowed, unless they are fat free (fat free and also loaded with sugar and sodium......).

Have we finally found something we can eat? I think so! Cereal. The calories from fat are about 5%, so this is allowed.

You can read more about the Dean Ornish Program here (source: WHFoods) and here (source: WebMD). Dean Ornish's website does provide a very detailed list of the foods you can eat on this plan, which is helpful (it includes hummus made without oil or tahini. Yuck).


In short, these are the foods to emphasize and avoid on this program (source);

Individuals following the Ornish Program are encouraged to eat whole grains, vegetables, fruits, legumes, and soybean products in unlimited quantities.

Individuals following the Ornish Program must avoid all meat and dairy products, except egg whites, nonfat milk, and nonfat yogurt. To adhere to the strict limitation on dietary fat intake, individuals on the Ornish diet must restrict the consumption of plant foods that contain high amounts of fat, including all vegetable oils, nuts, seeds and avocados. All caffeinated beverages must be eliminated, and the consumption of alcoholic beverages is discouraged.

His website provides a food pyramid that is very helpful, and it indicates that fish such as salmon and mackerel are allowed on occasion, as well as healthy oils, nuts, and flaxseed. So lots of grains and fresh fruits and veggies, and a few almonds, every now and then.

If you check out his website you will see he does provide some of his clinical research. I find it strange, however, that he only provides one heart disease study, and it's weak, at best. There weren't many people in the study, most of them were males, and the control group (the group not following the plan) was simply asked to follow the recommendations of their doctor (why not an RD? The control group should at least be somewhat realistic). The results of the experimental group's labs and cardiac events were compared to the control group at 1 and 5 years. There was a "greater improvement with the experimental group as compared with the control group". Well, no crap! This study would have been much more valid had he added a third group; a "high fat" group, or a "high protein" group. If the Dean Ornish (experimental) group had done better after 5 years compared to a control, a high fat, and a high protein group, then perhaps this study would have effectively convinced me of the benefits of this program.

I'm sure there is other evidence to support this (although I could not find it, in regards to heart health), but what about evidence that suggests that carbohydrates are really what's making us so unhealthy? According to the book Good Calories, Bad Calories carbohydrates are mainly to blame for the obesity epidemic. Gary Taubes, the author of this book, provides pages and pages of research that suggests carbohydrates are mainly to blame for obesity, diabetes, heart disease, and some other chronic diseases. In his book, he writes;

On a diet of 10% fat, two out of every three men will have small, dense LDL and, as a result, a predicted threefold higher risk of heart disease. The same pattern holds true in women and in children, but the percentages with small, dense LDL are lower. Some research suggests that the more saturated fat in the diet, the larger and fluffier the LDL-a beneficial effect.

Did you know that when you get labs from your doctor, which indicate your LDL levels ("bad cholesterol") it's really just telling you how much cholesterol is packed into your LDL particles? More and more research is saying that the better test is one that measures the size of your LDL particles. Smaller and more dense LDL seems to be worse than larger and fluffier LDL.


And what about the Mediterranean diet? This diet has been shown over and over again to have a beneficial effect on heart health, and it's 25-35% fat. Enough said.

Who is to say that the intense restrictions of the Dean Ornish plan aren't what really makes the person following the plan "healthier"? You can't really eat out at restaurants, and you can't eat at other people's house for dinner (or any other meal) without being a major burden. You are restricted from the gravitational pull that is our "unhealthy eating environment". You are shielded from society's ability to grab your appetite and rouse it all day long with food photos and smells and noises. While you still may see those pictures and hear those noises and smell those smells, you can't have them, so they don't really effect you (and if they do effect you still, you probably won't be able to follow this plan for too long).

I'm not saying that I disagree with the Dean Ornish program, but to me it just sounds like another strict diet plan that "works" because you end up eating less crap and you have less food from which to choose (read Lauren's post about "Boring Yourself Thin") If you make anyone actually stop and think about every single thing they put in their mouth (such as with this diet) they are going to most likely eat healthier. The man I was talking to at work left with a cart full of brown rice, figs, and canned beans. As this man said, "these are my staple foods, because most everything else has too much fat".

QUESTION: Have you read about Dean Ornish? What are your thoughts?

The Chicago Tribune recently published this great article about fat. Check it out if you're unsure about good vs. bad fats, and their sources.

This Week's Nutrition and Health News

Here are a few of my favorite nutrition and health articles from the week;

Lancet Paper Blasts Cochrane Salt Study

(Several weeks ago there was some research that surfaced about how reducing salt levels doesn't actually lower heart disease risk. Well, as it turns out, the results were false. Go figure.)

Source: iStockPhotos



Risk Factors For Heart Disease Increase By Fructose Consumption

(ALERT! AWFUL RESEARCH HERE!! They tested fructose, HFCS, and glucose. Umm, hello, why not sucrose?! We don't typically eat glucose, we eat it in combination with glucose in a 1:1 ratio as a disaccharide called sucrose, or table sugar. Anyone else with me on this one?! I do have to agree with one thing, however, and that is that the Dietary Guideline's upper limit for added sugar is too high.)




Really? The Claim: A Normal Heart Rate is 60 to 100 Beats Per Minute
(Don't believe everything you hear! You could be at risk for a stroke if your heart rate is actually greater than 80.)




Position of The American Dietetic Association; Nutrition Intervention in the Treatment of Eating Disorders

(While my own experience with anorexia proved that an RD can actually be harmful, not helpful, I think I just had a bad experience because I was not seeing a dietitian who was trained in the area of eating disorders. I think dietitians play an integral role in ED intervention, but they need to be trained in working with eating disorders and they need to be a part of a multidisciplinary team of experts.)

Source: iStockPhoto



TV Product Placements Are a Junk Food Ad Loophole!

(Food companies have pledged not to market unhealthy foods and beverages to children, but instead they are turning to product placements in TV shows. I mean, seriously?! I'd rather they go back to making the ads. I think product placements are more subliminal and effective. Ugh)



The Problem With Serving Sizes

(Sorry, I have to disagree with this article. I think that the fact that our nation is 66 percent overweight or obese just goes to show us that while we may typically eat more than the average serving size, we shouldn't! Why would we make the serving sizes larger just because most people eat more than a serving? That just sends a message that it's ok to eat six cookies instead of three. So dumb. What they really need to do is work on making serving sizes more understandable, "3 ounces"...umm, what does that mean?! We don't all own food scales.)

Enjoy your weekend everyone!! Starting tonight I'm on "stay-cation" for a whole week! :) Any fun plans for the evening??

I'm Skinny. I Can Eat Whatever I Want

**Warning, this post discusses a very sensitive topic. Those who have issues with food or body imagine should not read this post. Please do not read if you are sensitive to such topics. **

Source: iStockPhoto

Raise your hand if someone has ever told you, "You are so lucky. You're so skinny! You could eat anything you want!". Or how about this, "You're so skinny! Go eat a freakin' burger!" My hand is raised, times a thousand. Remember my last post? I talked about the major issue I have with the phrase "going on a diet". Well today I'm going to talk about another issue I have; people assuming things about people based on their size, and people assuming that it's ok to make comments about someone's weight if they are skinny (as if it's any different than commenting on someone being overweight).

Let's say I walk up to an overweight guy and tell him, "DAMN! You're huge! You need to STOP eating! Man, go eat a salad or something!" How would he feel? Probably not so good. So what gives people the right to tell someone who is small, like I am, that they need to "go eat a burger", or that they are "so lucky because you can eat whatever you want and not get fat". Seriously people, it's annoying!

You see this stomach?
That's me. You see those red lines? When I sit I get rolls of fat and they turn into red lines when I stand (from the crease). I'm in no way saying that I think I'm fat (I know I'm not), but instead I'm using the picture above to make a point. I actually tried to get a picture of my cellulite on my legs, which is something that people always tell me "I'll never have to worry about" because they think they know my body well, and they assume that women won't get cellulite if they are skinny, HA!. So...why am I telling you this, and what is my point? I am a healthy weight, and even though you may not know it when you see me in clothes, I do have some fat on my body. I'm part of a family who tends to carry fat in one place, and that's the stomach. When I wear clothes the only thing people can see is my fat-less butt, my skinny legs, my skinny arms, and my long skinny fingers. What is more difficult to see is that I actually carry fat in one of the most dangerous places; above my waist. I am what you may call, "an apple". Women with the apple shape are at greater risk for heart disease, which explains the heart disease that runs in my family.



I'm sick of people assuming that they know everything about me and my eating habits the second they meet me. I speak for all skinny (and larger!) people out there, really, because I know I'm not the only one who feels like they are unfairly judged by the shape of their body. Either people assume I "eat nothing" or they assume I can "eating anything I want" and the bottom line is that I do eat anything I want, but in a healthy and moderate way. I practice what I preach. I worry about my health and I want to feel and look good. Who doesn't? When I say "no" to a dessert, it's not because I think it will "make me fat" it's because I'd prefer to have something else, or maybe I've already had a dessert that day, or maybe I am just not hungry! I do watch my intake of sugars, but not because I don't want to get fat, it's because I know I have to, for the rest of my life, in order to prevent my apple shape from ever getting to a dangerous point (read about waist-to-hip ratios, here). Also, by watching my sugar intake, I am taking care of my heart. I'll never deny myself a dessert that I want, but I've learned to practice good self-control. I care about my life, and my body, and I'm proud of it too, fat rolls and all ;)

There is nothing we can do to prevent the changes that naturally occur to our body as we age. We can, however, learn to love our body, eat intuitively and change our habits as we get older (because we just don't need as many calories as we did when we were young). When I choose to eat a salad at dinner, or pass on a dessert, it's not because I'm "on a diet" it's because I actually love vegetables and other healthy foods, and to me it's not deprivation at all. I treat myself on plenty of occasions, and I always will. I don't have to prove myself to anyone, but now perhaps people will understand that just because someone looks skinny doesn't mean they have perfect health and need not worry about any chronic conditions, and it doesn't mean they can eat anything and everything they want, and it doesn't mean they starve themselves (and the same goes for people who are larger...they aren't all lazy and unhealthy like so many people assume!!!).

Question: Have you ever been in a situation where you felt unfairly judged about your decisions to eat healthier, or live a healthier lifestyle? Have you ever felt judged because of your body type or your size? It's time to VENT!

Soy Butter. My New Peanut Butter?

I'm a big fan of soy, despite some of the scary information that can be found online. I still believe it's good to consume soy, whether it's for heart health, cancer prevention, or just as a way to get some vegetarian protein. And as I've said before, eating soy may help prevent some of the dreadful side effects of PMS.

My mom introduced me to this SoyNut butter a few weeks ago. At first I wasn't a huge fan, and to be honest I still don't love it (and no, it's not my new peanut butter!). However, I discovered it works really well in recipes, and it mimics the taste of peanut butter in my Low FODMAP granola recipe, and even my lower fat/lower calorie buckeyes.

And yes, it looks just like peanut butter!
(it comes in crunchy too)

They say this soy butter has "1 Net Carb" because if a product has 5 or more grams of fiber, per serving, you can subtract those grams from the total carbohydrates. This is mainly important for diabetics who have to count their carbs, so I'm not particularly interested in this.

The real reason why I think this is a great alternative to peanut butter is..........

.....what do you think by looking at this label?

More protein than most nut butters


More fiber than most nut butters


Less saturated fat than most nut butters


Even though it's not written out, I would assume this product is a good source of Omega-3 fats (alpha linolenic acid).


Less sodium than most nut butters (almond butter typically has even less)


Less sugar than most nut butters (especially the reduced fat varieties)


It contains 1/3 of your soy for the day (~25 grams of soy is recommended for heart health)


Contains isoflavones, which may help prevent certain cancers




Question: Have you ever tried any type of soy nut butter? What about sunflower butter?

Stay tuned for a cookie recipe, which includes soy nut butter, coming up on Sunday!

Also check out these past soy-related posts;

Video blog about soy yogurt

What the heck is soy protein isolate?

What the soy research indicates

Soy and breast cancer

Choosing the Right Supplement for Your Heart

Do you, or anyone you know, take a supplement or consume some type of functional food for your heart? If so, this post is a must read! My favorite magazine, Today's Dietitian, printed an article in their August edition, which focused on the effectiveness and safety of heart supplements and functional food ingredients. Here are some important highlights from their article;

Plant Sterols and Stanols

- Found naturally in the walls of plants and cell membranes.

- Compete for the same binding sites as cholesterol in the GI tract, therefore they are said to inhibit excessive cholesterol absorption.

- It is recommended to consume 2 grams per day, and no more than 3 grams, in order to reduce LDL cholesterol by as much as 15%.

- While studies have shown they work for LDL reduction, no studies have shown they successfully reduce risk of cardiovascular events.

- Foods like orange juice, chocolate, and breads are poor carriers, so don't waste your money on those types of products. Dairy, mayo, dressings, and margarines are the best carriers.

Fish Oil (EPA/DHA)

- Recommended by the American Heart Association for patients with documented heart disease or high triglycerides.

- Consuming fish oil may help reduce triglycerides by 20% to 30%. Studies have also shown fish oil may help lower blood pressure, slightly increase HDL cholesterol (good cholesterol), and reduce whole body inflammation (a consequence of smoking, unhealthy eating habits, environment, strenuous exercise, etc).

- 2 to 4 grams of fish oil (EPA/DHA) per day is the typical dose for therapeutic means (4 gram doses should only be taken under the care of a physician).

- While fish oil may help lower triglycerides, there is still more research needed to determine whether it can help reduce cardiac events.

- Those without documented heart disease or high triglycerides can support good health by consuming fish twice a week or by taking a fish oil supplement with .5-1 grams EPA/DHA.

- When buying a supplement make sure they have indicated how many milligrams of EPA and DHA are in each dose. Some companies simply write, "1000 mg Fish Oil", but this is not enough information (fish oil contains more than just EPA/DHA). They should also disclose the exact amount of EPA/DHA, since this is what is most important for heart health. Unfortunately, even if they disclose this information it still may not be true, because supplements aren't regulated. Always look for the USP, GMP, or NSF symbol to know whether you're getting what you pay for.

Red Yeast Rice

- Red yeast rice is a yeast grown on fermented rice (sounds....interesting...). It is common in certain Asian foods, such as Peking Duck.

- It is sometimes referred to as "Nature's Statin" because it has been shown to reduce LDL cholesterol by 20% to 50%.

- It works by blocking a key enzyme that is necessary to make endogenous (made in the body) cholesterol. It may also contain other key ingredients such as monounsaturated fats, isoflavanoids, and sterols, which may also add to the cholesterol lowering effect.

- The amount recommended is about 1200mg/day, taken in two doses (600 mg at one time, then another 600mg later in the day).

- Be careful when buying over the counter products because many products have been shown to lack significant amounts of the ingredient. Similar to what I said above, always look for the USP, GMP, or NSF symbol on your supplements.

- Keep in mind that the side-effects of Red Yeast Rice may be very similar to statins. Talk to your doctor before starting this supplement.

Pomegranate Juice

- Claims for this product indicate it may be able to "decrease hardening of the arteries".
- The polyphenols in pomegranate juice are believed to reduce the production of plaque in arteries and may even reduce the production of cholesterol in the liver.

- Research indicates that the juice has the most significant effect on those with severe plaque and/or severe oxidative stress. Healthier individuals see insignificant effects.

- Those on blood pressure medications need to be very cautious because pomegranate juice may potentiate its effect (in other words, it may make it work even better, thus potentially causing dangerously low blood pressure).

- Be weary of some products on the market, as many appear to be of inconsistent quality (even those labeled as 100% juice). Those made with the outer layers and peel are less effective.

QUESTION: What have you done for your heart lately?

I take a fish oil pill everyday, with .5 grams of EPA/DHA combined (the dosage is 1 gram, but I only take half because I'm pretty healthy, no need to waste my money!). I also eat plenty of fiber, do 4-5 days of cardio a week, eat lots of fruits and veggies, and of course I try to relax and stay stress-free (this is the hardest one for me!).

Innovative Ways To Increase Omega-3s!

Recently I was sent some coupons for Tempt Living Harvest Hempmilk. I was also sent a coupon for a free container of hemp ice cream, but even Whole Foods doesn't carry it. So my question is.....who the heck does?!



Here is a little background about the company and their products.



To read more about hemp, visit this page on their website. I love the first line, "It isn't marijuana!". haha

Hemp milk contains two types of fatty acids of which you may have never heard before. GLA is gamma linolenic acid. Is is produced in the body from linoleic acid, which is an essential fatty acid. GLA has been shown to help reduce inflammation. It's sold in supplemental form, but as I always say, I prefer to get my fats, vitamins, and minerals from food.


SDA (Stearodonic Acid) is an omega-3 fatty acid, which efficiently converts to EPA (the omega-3 found in fish oil) more so than ALA (alpha linolenic acid). In fact, some studies have shown that SDA converts to EPA 2.5 times more efficiently than ALA alone! The great thing about SDA is that it's typically found in vegetable oils, not animal sources, therefore it's a great vegetarian source of EPA. The only downside is that there is no conversion of SDA to DHA, which is another important omega-3 found in fish, and which may play a major role in heart health.


Sometimes you have to be careful when you buy different types of milk, such as almond, soy, hemp, or rice, because they are not always fortified with vitamin D, and some aren't even fortified with calcium! This hemp milk didn't disappoint; 30% DV calcium, and 25% DV vitamin D. Did I mention it also tasted fantastic?!


Are you someone who hates swallowing pills? We sell this (below) at Giant Eagle, and it seems to be really popular.



I added it to one of Nick's smoothies and he didn't even notice. In fact, when I asked him how his smoothie was (when I do this he always gets suspicious) he said, "It's great! Very citrusy". HA! I did taste his smoothie and I could sort of taste the lemon, but I think that was because I knew it was in there. I figure it could also be added to yogurt, or if you're daring you could eat it (drink it) alone. One Giant Eagle customer said she likes it in her strawberry milk. That sounded strange to me at first, but strawberry and lemon may actually be tasty!

Supplement Facts

~720 mg EPA/DHA (perfect!)

Sweetened with the sugar alcohol, xylitol

NOT vegetarian

How about some omega-3 in your burgers?!

+

+



=

Adding flaxseed to this very lean ground beef was the perfect way to increase the moisture without increasing the saturated fat (and with the flaxseed you get some essential omega-3 fats).

You can eat the beef as a burger, or add it to rice and veggies for a nice healthy dinner (this is Nick's poker dinner, which I pack for him on Tuesday nights when he plays poker).

So, we've got liquid fish oil, hemp milk, and flaxseed in burgers, which are all innovative ways to get some essential fats in your diet.

QUESTION: What are some innovative ways you have increased your omega-3 intake?