Why Salmon Is One of The Best Fishes You Can Eat:

Overview

Eating two or three servings of fish a week is a simple way to improve your health and stave off certain illnesses and diseases. Salmon is one of the most nutritious types of fish to add to your diet. It supplies iron, zinc, niacin, vitamin B6 and vitamin B12, in addition to a whole host of other nutrients you need for good health.

To learn more about why salmon is one of the best fishes you can eat go to “Why Salmon Is One of the Best Fishes You Can Eat:”

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What to Eat – And to Avoid! – When Bad Moods Strike

When you’re feeling bummed, your kitchen can be an ally or an enemy. Don’t let your moods lead to these overeating pitfalls.

Approaching your kitchen with caution is key when your mood heads south. Samantha Cassetty, MS, RD, nutrition director at the Good Housekeeping Research Institute, offers tips for what diet tweaks you should make to keep you in good spirits.

Feeing Stressed?
Eat your way through it … smartly. Certain key nutrients in foods can have an impact on your moods, says Cassetty. Try having whole-wheat pasta, which contains magnesium and may reduce stress responses in your body. Pair the pasta with salmon, which provides omega-3 fatty acids. Studies have shown these fish fats may help decrease anxiety symptoms. Round out your meal with a leafy green salad — like kale — or other fresh fruits and veggies that are full of vitamin C, which a 2011 study in the British Journal of Nutrition linked to lower levels of stress markers.

Feeling Angry?
When you’re seeing red, think green. Having a cup of tea to help relax is a common for many people, but next time, make sure its green tea, says Cassetty. Green tea contains a mood-leveling antioxidant called epigallocatechin gallate (EGCG). According to a 2012 study in the medical journal Appetite, patients who received a dose of EGCG rated their moods as calmer compared to those who took a placebo. Their brain waves suggested a “relaxed yet attentive state.”

RELATED: 9 Easy Ways to De-Stress at Home

Feeling Down?
Eat breakfast! You can even reap the benefits of a morning meal without cooking — just reach for your cereal bowl. According to a 2011 study in the journal Stress and Health, having cereal at the start of the day may contribute to overall feeling of better wellbeing, perhaps because of cereal’s role in promoting good digestion. It’s too soon to tell, but there may be a brain-gut connection.

Feeling Negative?
Put down the Ben & Jerry’s! Although your knee-jerk reaction to a letdown may be to head for your favorite comfort food, “gorging on a tub of ice cream, a bag of potato chips or a whole pan of fudge brownies will only make you feel guilty later,” says Cassetty. This only leads to more negative feelings and will make your down-in-the-dumps mood worse. “Put on your favorite upbeat song. It’s a zero-calorie way to instantly lift your spirits,” she explains.

RELATED: Easy, 7-Day High-Energy Meal Plan

Feeling Unmotivated?
Sipping wine and vegging out in front of the TV may sound appealing when you’re battling the blahs, but your corkscrew is your worst enemy on days like these. “Alcohol can lower your inhibitions and lead to overeating,” says Cassetty. Instead, take a quick stroll around the block. “It sounds counterintuitive, but getting a bit of exercise can actually boost your energy, which can help you tackle your to-do list.”

Feeling Sluggish?
If you’re struggling to make it through an afternoon at the office, your blood sugar level may be the culprit. Keep your energy up by eating fiber- and protein-filled meals and snacks that enter the bloodstream slowly. An added bonus: They do a better job keeping your hunger at bay. Steer clear of the sweets — they’re chock-full of refined carbs and sugar that will send your blood sugar on a roller coaster ride and prompt the afternoon slump. Also, don’t overlook the value of sleep, says Cassetty. “Sleep deprivation can mess with the hormones that control your appetite and promotes cravings for more carbs and sugar.”

Source: Good Housekeeping. By: Juju Kim

Raising More Fish to Meet Rising Demand

Nearly two-thirds of the seafood we eat will be farm-raised in 2030. This is according to “Fish to 2030: Prospects for Fisheries and Aquaculture,” which concludes that as sources from wild capture fisheries approach their maximum take, aquaculture—or fish farming—will help satisfy the growing global appetite for fish and seafood.

The new World Bank report projects that in 2030, aquaculture will produce half of the world’s supply of fish, including fish for food and other products such as fishmeal.

Meanwhile, 62% of the seafood that will end up on people’s plates will come from fish farms, which will grow production to meet rising demand—especially from Asia, where roughly 70% of fish will be consumed. In 2030, an emerging middle class in China will become a particularly large market for fish. With increased investment in aquaculture, China will produce 37% of the world’s fish and consume 38% of the fish the world eats, the report estimates.

Making aquaculture sustainable

As the global population inches towards nine billion by 2050, there will be a need for more food and jobs—which a growing aquaculture industry can help meet. But it needs to be practiced responsibly.

The risks and environmental impacts of some aquaculture practices have made headlines in recent years. The disease outbreaks in shrimp aquaculture in China, Thailand and Vietnam and in salmon farming in Chile illustrate some of the industry’s challenges. But the growth of aquaculture also presents countries with the opportunity to expand and improve fish farming so that it is sustainable and environmentally-responsible.

“We continue to see excessive and irresponsible harvesting in capture fisheries, and in aquaculture, disease outbreaks, among other things, have heavily impacted production,” says Juergen Voegele, Director of Agriculture and Environmental Services at the World Bank. “There is a major opportunity for developing countries that are prepared to invest in better fisheries management and environmentally sustainable aquaculture.”

“Aquaculture will be an essential part of the solution to global food security. We expect the aquaculture industry to improve its practices in line with expectations from the market for sustainable and responsibly produced seafood,” says Jim Anderson, Bank Advisor on Fisheries, Aquaculture and Oceans and co-author of the report.

Responsible aquaculture around the world

Keen to benefit from the economic and environmental advantages of sustainable aquaculture, many countries are helping their communities improve the way they produce fish.

Since May 2012, Vietnam has been working with the World Bank to help fishing communities adopt good fish farming practices to better manage disease and improve waste management. Sustainable aquaculture is also being developed in Ghana, which has begun to establish fish farms in the Volta Lake region.

As the population grows, aquaculture is emerging as one way to satisfy the world’s demand for fish. But a lot of work is needed to improve the way aquaculture is practiced. According to Voegele, “It’s a big challenge, but the World Bank can help developing countries in their efforts to manage their fish production sustainably, through tailored and innovative solutions that work.”

By committing to improved aquaculture practices, countries can deliver nutritious fish to more people while being mindful of environmental impact.

Download the report to learn more about “Fish to 2030: Prospects for Fisheries and Aquaculture.”

Leading experts in environmental economics with the World Bank Group (WBG), the Food and Agriculture Organization of the United Nations (FAO) and the International Food Policy Research Institute (IFPRI) contributed to this report. The report is an update to an earlier study entitled “Fish to 2020.”

Eating Fish for Heart Health


American Heart Association, www.heart.org, May 3, 2012

Eating fish twice a week is a great way to improve your heart health!

If fish isn’t already a regular part of your diet, do your heart a favor and try a serving once a week, preferably twice.

The benefits come from omega-3 fatty acids. While fish oil supplements are popular, the American Heart Association does not consider them a sufficient replacement for eating fish.

The full benefits of a fish-friendly diet are difficult to quantify, but there is plenty of evidence that people who eat fish regularly are less likely to have cardiovascular disease.

“When we talk about the advantages of eating fish, we’re talking about over the long term – which comes from eating it twice a week,” said Alice Lichtenstein, D.Sc., former chair of the American Heart Association’s Nutrition Committee and Gershoff professor of nutrition science and policy at the Friedman School of Nutrition Science and Policy, at Tufts University in Boston.

Plus, Dr. Lichtenstein said, there’s also the simple fact that whenever you eat fish, you are cutting something else from your diet, particularly other protein sources that may be less healthy and higher in saturated fats.

Reeling It In Can Be Easy

Stumped by what kind of fish to eat? How to cook it? Where to buy it?

Relax.

“For someone who is not habitually eating fish, any fish is better than no fish,” Dr. Lichtenstein said.

Here is Dr. Lichtenstein’s advice on easing into a fish-friendly diet:

  • There are many kinds of fish you can choose. Just find one – or several – you like.
  • There are many ways to cook fish provided it’s not battered and fried, or loaded in butter or a cream sauce. Try adding lemon, herbs and spices.
  • Fresh, frozen or canned? From a grocery store or a fish market? Feel free to go with whatever costs less and is something you enjoy.

“I think people need to use common sense,” she said. “The most important thing is they have to enjoy the type of fish they buy or else it’s going to be a one-time thing. That’s why I don’t like to have many hard-and-fast rules.

“The issue really is to eat more fish and not get too concerned about the details.”

If you already regularly eat fish …

Experienced consumers of fish may have more detailed questions, such as wondering which fish have the highest doses of omega-3 fatty acids. Candidates include salmon, mackerel, tuna, sardines and bluefish.

“We call those ‘oily fish,’” Dr. Lichtenstein said. “They have a deep-colored flesh.”

What about the question of whether it’s best to eat farm-raised fish or wild-caught fish? “At this point, it really doesn’t matter,” Dr. Lichtenstein she said. “Let affordability and availability come first.”

Remember: Two Fish Meals a Week

Remember the adage that an apple a day keeps the doctor away? “Eat fish twice a week” isn’t quite as catchy, but Dr. Lichtenstein believes it could have the same effect.

“This is not new advice,” she adds. “The problem is people don’t seem to embrace it.”

Some of the value of omega-3 fatty acids can be found in flaxseed, walnuts, soybeans and canola oils. But it’s really not the same as finding a way to get fish into your diet.

If necessary, consider the twice-a-week challenge akin to the goal of being physically active for 30 minutes, three times a week.

“This is not an antibiotic that you take for five days and you’re finished,” Dr. Lichtenstein said. “This is a long-term change in dietary pattern. Hopefully it goes along with other changes in dietary patterns, like eating more fruits and vegetables or more fiber-rich, whole grains.”

Dr. Lichtenstein admits she has an advantage because she lives in Boston, a haven for all sorts of fresh fish.

Her favorite?

“Salmon,” she said. “Just cook it at a high heat with a few herbs or spices, or drizzle it with lemon juice, and you can do pretty well.”

Guidelines Promote Seafood, Vitamin D Intake

FoodBusinessNews.net, Jan. 31, 2011
by Jeff Gelski

 WASHINGTON - The 2010 Dietary Guidelines for Americans include a new quantitative recommendation for seafood intake. The recommendation of 8 oz or more per week (less for young children) is more than twice the current mean intake of 3.5 oz per week in the United States.

About 20% of total recommended intake of protein foods should come from a variety of seafood, which contributes a range of nutrients, including omega-3 fatty acids, according to the guidelines. Moderate evidence shows consuming 8 oz per week of a variety of seafood provides on average 250 mg per day of the two omega-3 fatty acids EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and is associated with reduced cardiac deaths.

Women who are pregnant or breastfeeding should eat 8 oz to 12 oz of seafood per week from a variety of seafood types. They should limit intake of white (albacore) tuna to 6 oz per week because of its methyl mercury content. They should avoid tilefish, shark, swordfish and king mackerel. Obstetricians and pediatricians should help women who are pregnant or breastfeeding make healthy food choices that include seafood, according to the guidelines.

Some kinds of fish such as salmon, herring, mackerel and tuna are also natural sources of vitamin D.

The 2010 guidelines add vitamin D as a nutrient of low enough intake to be a health concern for both adults and children. The 2005 guidelines recommended specific groups, including the elderly and people with dark skin, increase their vitamin D intake. Besides vitamin D, the 2010 guidelines list potassium, dietary fiber and calcium as nutrients of public health concern for both adults and children.

Also new, when compared to the 2005 D.G.A.s, the 2010 guidelines add that Americans should increase consumption of beans and peas because of their various nutrients and that Americans should differentiate between 100% juice drinks and sweetened juice products.

Beans and peas are excellent sources of dietary fiber and nutrients such as potassium and folate, according to the guidelines. They are excellent sources of protein and provide other nutrients such as iron and zinc.

The guidelines define beans and peas as mature forms of legumes. They include kidney beans, pinto beans, black beans, garbanzo beans (chickpeas), lima beans, black-eyed peas, split peas and lentils. Green beans, however, are grouped with other vegetables such as onions, lettuce, celery and cabbage because they all have similar nutrient contents. Green peas are grouped with starchy vegetables.

The 2010 guidelines offer a distinction between fruit juices and juice drinks.

“Sweetened juice products with minimal juice content, such as juice drinks, are considered sugar-sweetened beverages rather than fruit juices,” the guidelines said.

While the guidelines recommend 100% juice consumption over sweetened juice product consumption, they also recommend the majority of fruit consumed should come from whole fruits, including fresh, canned, frozen and dried forms, rather than from juice.

“Although 100% fruit juice can be part of a healthful diet, it lacks dietary fiber and when consumed in excess can contribute extra calories,” the guidelines said.

The 2010 D.G.A. also include a number of nutrient recommendations similar to those contained in the 2005 guidelines, including:

  • Americans should eat a variety of fruits and vegetables, which include such nutrients as folate, magnesium, potassium, dietary fiber, vitamin A, vitamin C and vitamin K.
  • At least half of all grains that Americans eat should be whole grains, which are a source of nutrients such as iron, magnesium, selenium, the B vitamins and dietary fiber. When refined grains are eaten, they should be enriched.
  • Americans should increase intake of fat-free or low-fat milk. Milk and milk products contribute such nutrients as calcium, vitamin D and potassium. The 2010 guidelines recommend people select more fat-free or low-fat fluid milk or yogurt rather than cheese. Such selections should increase their intake of potassium, vitamin A and vitamin D anddecrease their intake of sodium, cholesterol and saturated fatty acids.
  • Nuts and seeds, which are high in calories, should be eaten in small portions and used to replace other protein foods, like some meat or poultry, rather than being added to the diet. Moderate evidence indicates eating peanuts and certain tree nuts reduces risk factors for cardiovascular disease when consumed as part of a diet that is nutritionally adequate and within calorie needs,
  • Replacing some meats and poultry with seafood or unsalted nuts is a way to replace solid fats with oils, another recommendation of the 2010 guidelines. Americans also should use vegetable oils instead of solid fats when cooking.

Like the 2005 guidelines, the 2010 guidelines address specific groups. For example, women who are pregnant should consume 400 micrograms per day of synthetic folic acid from fortified foods and/or supplements. Also, people age 50 and older should consume foods fortified with vitamin B12, such as fortified cereal or dietary supplements.

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