The Top 5 Healthy Fish
November 5, 2011
One fish two fish, good fish bad fish, there are so many options, but are they all healthy and nutritious options? Fish is such a good source for protein in the diet, but unfortunately our oceans have become so depleted of wild fish stocks, and so polluted with a variety of contaminants, that our options of healthy fish have been changing. It can be so difficult to determine which fish is both nutritious and sustainable that it drive you a bit bonkers. Safe fish lists can change annually as stocks rebound or get depleted every few years, although there are some fish that, no matter what, you can always decline. According to research by the nonprofit Food and Water Watch they looked at all the varieties of fish in the waters, how they were harvested, how certain species are farmed, and levels of toxic contaminants like mercury or PCBs in the fish, as well as how heavily local fishermen relied upon fisheries for their economic survival. In this article I will share with you five that you should eliminate from your diet, and will suggest a healthy alternative.
Imported shrimp actually holds the title of being the dirtiest when ranking the top 12 Dirty Dozen types of fish. Unfortunately 90 percent of shrimp sold in the U.S. is imported. There is not much regulation or inspection when importing fish. There have been a whole host of contaminants found in the imported shrimp such as antibiotics, residues from chemicals used to clean pens, filth like mouse hair, rat hair, and pieces of insects. In addition, and even more disgusting there has been made mention of other things like E. coli that have been detected in imported shrimp! This is why it is much more important to buy domestic seafood. When buying domestic shrimp, about seventy percent comes form the Gulf of Mexico. Another good healthy choice is pink shrimp with is found in Oregon where the fisheries are certified and under the stringent Marine Stewardship Council guidelines.
Atlantic cod vs Pacific Cod – Cod is a great fish to eat, the better choice is Pacific cod. Atlantic cod although has been essential to the economic health of New England fishermen has come across chronic mismanagement by the National Marine Fisheries Service. There is also a low stock status which has made it very difficult to recommend. Atlantic cod grew depleted in the mid-1990s. Unfortunately they are now in such disarray that the species are listed as one step above endangered on the International Union for Conservation of Nature’s Red List of Threatened Species. It is recommended that you chose Pacific cod for your favorite fish and chips. Their stocks are plentiful and they are now on the Food and Water Watch’s BEST fish list.
American Eel – This is the type of fish that typically ends up in sushi dishes. It is also known as yellow or silver eel. This made the steer clear list because it’s highly contaminated with PCBs and mercury. Even the fisheries are also suffering from some pollution and overharvesting. If you enjoy the taste of eel, try Atlantic or Pacific caught squid. It has a similar taste and consistency without all the mercury.
Orange Roughy – This once thought to be a quality “diet” fish has now reach a not so healthy label because of its high levels of mercury and the fact that it takes approximately 20 and 40 years to reach full maturity. Orange roughy has been known to be overharvested, but sometimes will appear in grocer freezers with the mislabel of sustainably harvested. An alternative with a similar texture is yellow snapper.
Atlantic Salmon – Unfortunately Atlantic salmon fish stocks are so low it is illegal to catch wild. They are low because the farmed salmon is polluting. The farming tactic used keeps thousands of fish crammed into pens, which leads to the growth of diseases and parasites that require antibiotics and pesticides. Adding to our salmon sadness, the U.S. Food and Drug Administration is moving forward with approving genetically engineered salmon to be sold, unlabeled, to unsuspecting seafood lovers. That salmon would be deceitfully farmed off the coast of Panama, and is currently still labeled as “Atlantic Salmon”. The better alternative is to opt for wild Alaskan salmon or salmon from the Pacific Northwest.
So there are still healthy and savory options for including fish in your diet, it just may be slightly different than what you thought. Be sure to include a wide vareity of different types of fish when planning your nutritious meals. Enjoy fish a few times a week by selecting your favorites from the recommended fish above.
**If you are looking for more healthy nutrition options please check out my online training programs or online nutrition. I have the perfect nutrition program to meet your specific needs and all programs are customized with your goals in mind.
For more training and exercise routines you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!!
Delicious Icelandic Yogurt
July 25, 2011
Need a creamy treat that isn’t full of sugar and actually has quality protein in it? Well, similar to greek yogurt is Siggi’s Icelandic Yogurt. It has only 100 calories for a 5.3ounce container. But the best part is you get 15 grams of protein, 5 grams of carbohydrates, and only 4 grams of sugar.
Siggi grew up in Iceland loving this type of yogurt and promised he would made it in the United States. He found the yogurt here was too sweet and full of sugar. He really missed the thickness of skyr, the yogurt form Iceland. This type of yogurt is traditional as apple pie is in the States.
Although it took Siggi several trial and errors he found a way to create this high protein yogurt treat. Skyr is strained yogurt made from cow’s milk. It has been a staple of Icelandic diet for more than 1,000 years. Traditionlly, skyr is made from skim milk after the cream has been floated off to make butter. So it is fat free. Like milk, regular yogurt is mostly water, but with skyr, that water is strained away. In other words, one cup of Siggis’ skyr requires three times more milk than a regular cup of yogurt. What remains is a protein-rich yogurt with live active cultures.
Our plain skyr has no added sugar and our flavored varieties are primarily sweetened with organic agave nectar. Agave is a low-glycemic sweetener. There are no other artificial sweeteners like aspartame in this yogurt.
The milk source comes from family farms in New York Sate where the cows are not injected with any kind of growth hormone and graze freely when weather permits. There are no artificial preservatives or thickeners.
Try this delightful treat next time you are reaching for a high fat, high sugar, and high calorie bowl of ice-cream. There are several flavors like mixed berry, peach, grapefruit, vanilla, pomegranate passion fruit, and blueberry. You can find this yogurt in most grocery stores like Trader Joe’s, Whole Foods, and other major super market chains. Enjoy!! 
If you would like more information about my online nutrition programs you can visit my website at www.LauraMak.com. In addition, you can check out my fitness and inspiration book, “Fast and Fierce Fitness Made Fabulously FUN!” This is a twelve week program, complete with exercise descriptions, photos of each movement, motivational guidelines, tracking system, progressions for each level of fitness, weekly upgrades on fitness programs, and most of all, FUN creative workouts that leave you more energized, looking great, and feeling fantastic!!!
Healthy and Hearty Pasta Galore
June 7, 2011
This is one of my favorite pasta dishes. I actually prepared it for a girlfriend of mine the other day who just delivered their first baby. I knew it was important for her to have proper nutrition, so in this meal I was cooking light and healthy, but stocked it full of flavor. She gave rave reviews on this healthy, easy to make, easy to heat, and savory Mediterranean-like meal.
Try it for yourself and let me know. The preparation takes about 10 minutes, then baking for about 15minutes. This is my style, healthy and fast meal in just minutes.
1 Package Whole Wheat Penne Pasta
2 Rotissere Shredded Chicken Breasts
4 chopped Artichoke Hearts (use organic jar)
3 Chopped Tomatoes or 1 can of Organic Chopped Tomatoes
2 cups Organic Tomato sauce of your choice
4 Table spoons of Asaigo Cheese
dash of Basil
dash of Oregano
dash of Thyme
Begin by boiling the pasta then proceed to chopping or shredding the chicken, artichokes, and tomatoes.
Preheat oven to 350 degrees
Drain and rinse pasta. Place in a casserole dish. Mix in Shredded chicken, artichokes, and tomatoes. Next blend 2 tablespoons of Asaigo cheese, the tomato sauce of your choice, and all the seasonings. Finish with the final 2 tablespoons of Asaigo cheese on the top. Wipe the edges before baking in oven.
Bake in oven for 10-15min
Viola! This makes a perfect healthy dish that gives you complex carbohydrates, lean protein, and vegetables. It is an easy dish for a quick meal or to share at gatherings.
Be sure to leave a comment and let me know how you like the dish.
Water your Body for Weight Loss
March 25, 2011
You have heard it many times, drink more water. In fact, about 64-128 ounces should be consumed in a day. That is just straight water, not including tea or coffee, and most certainly not soda. We are made up of a majority of water. Did you know that when babies are born they are approximately 85% water in weight? In contrast elderly people are only 60% water in weight. What does that mean? As we age the body progressively loses the ability to hydrate the cells effectively. The cells are unable to produce the extra energy to breakdown the water molecules so they can be absorbed. When the body is more hydrated with less conversion energy, it will slow the aging process.
Here are three tips for drinking water:
- Drink a minimum of 64 ounces, but aim for 128 ounces.
- Spread your water consumption out through out the day.
- Drink your water before and between meals, rather than during meals.
In fact, the very best advice I can give when trying to maintain or lose weight is to eliminate soda all together, including diet soda. According to the Framingham Heart Study, which included more than 2,500 men and women. It tracked them for 30 years. The results were women who drank soda daily had lower bone mineral density than those who drank once per month. Osteoporosis and bone fractures affect 40 percent of women and 13 percent of men. In addition to soda decreasing bone density, it can also decrease life span.
Dr. Poonam Rathod, health expert, says that water consumption on a regular basis according to the needs of the body is able to clean the digestive system, and eliminate toxins and food remains stuck in the intestines. This keeps the body and stomach clean from food waste. Nevertheless, another beverage can increase the longevity and quality of life.
Research by Japanese and other researchers(1) suggest that if the average person were to drink five cups of green tea a day, they would burn an extra 70 to 80 extra calories through an effect known as thermogenesis – the process of heat production in organisms. While much of the thermogenesis effect in green tea is derived from caffeine, studies also suggest(2) that thermogenesis in green tea occurs to some degree beyond its caffeine content from epigallocatechin gallate (EGCG.) By the way, decaffeinated green tea has comparable benefits as well.
The Chinese have known about the medicinal benefits of green tea since ancient 
times, using it to treat many chronic conditions, everything from headaches to depression. It has been said that green tea has been used as a medicine in China for at least 4,000 years. More and more studies are finding out that this natural substance may hold the key to health and longevity.
Of course we have choices in what we decide to drink. My recommendations for all my clients, and for you too, are:
1. Increase water consumption
2. Eliminate soda
3. Drink Green Tea daily
Try these three steps, and see how the quality and quantity of your life can increase.
Fab Fruit & Fiber Smoothie Recipe
January 27, 2011
Laura Mak's Fab Fruit & Fiber Smoothie
So many times fruit smoothies are so full of sugar and not enough protein. They may taste great, but very soon after you consume it, a message is sent out to the body and it typically goes into sugar shock shortly thereafter. So much for getting energy from a smoothie. Well, not to worry – I have come up with several options for healthy energizing smoothies.
This week, I created an easy to prepare, full of fiber, and more importantly – yummy smoothie! One of the staple ingredients is Egg Whites. You can get these by the gallon, or if you are just getting started, you can pick them up in the refrigerated section of your local grocery store. They are pasteurized, so its not like I am trying to ask you to pull a “Rocky” by drinking raw eggs. The pasteurized eggs don’t really have a flavor, which works perfect for a smoothie as it takes on the flavor of the ingredients consumed.
I like to use only a small portion of fruit in the smoothie. The fruit I typically chose are those that are full of antioxidants and nutrient dense.
“Fab Fruit and Fiber Smoothie”
1/2 Cup of pasteurized Liquid Eggwhites (12g of protein)
6oz Siggi’s Icelandic Yogurt – Plain, Vanilla, Pomegranate, or Blueberry* (16g protein/6oz, only 6g carbohydrates)
2 Tablespoon of Flax USA Flax Sprinkles (3g protein and 4g of fiber)
2 Tablespoons of Wheat Germ (3g protein and 2g of fiber)
4 Medium strawberries fresh or frozen
1/2 Banana
3oz Vanilla Almond Milk (1g protein and 1g fiber)
5 Ice cubes (or more to make even thicker)
*I find Siggi’s Icelandic yogurt has the highest concentration of protein with minimal sugars. 16g protein/60z, only 6g carbohydrates, 4g of sugar – most other brands of yogurt are significantly higher in sugar and lower in protein. If you can’t find Siggi’s then my next favorite is Fage’ Greek yogurt.
Blend all ingredients together in the blender for about a minute or two. Blend until thoroughly mixed then pour into a large cup.
This “Fab Fruit and Fiber Smoothie” gives you 35g of protein and 7g of fiber. Enjoy this treat for a quick on the go breakfast or a perfect mid-afternoon pick me up!!
For more recipes you can also check out The Premier Online Nutrition Club, where you can have a specific nutrition program created just for you based upon your needs, goals, and style of program (such as diabetic, low glycemic, fat loss, weight gain, etc. There are about 30 different options to chose from!)
-
FEATURED IN
