Which Type of Salmon Should I Buy?

When I am standing in line at the seafood department at the grocery store, I get so confused about which type of salmon to buy. I know I need to get wild Alaskan salmon, but aside from that I am lost.

Salmon is such a great source of omega 3 fatty acids and we want to eat it often, but we also need to make sure we are choosing a sustainable fish.

Farmed Atlantic Salmon: Most all salmon found in the Atlantic is farmed, and the wild population has been overfished. Even though the farms remain in-demand, the overall Atlantic salmon population is dwindling. In addition, when these farmed salmon escape their confinement, they disturb the habitat of the endangered wild salmon.

The scary part is that these farmed salmon contain more toxins and pesticides than wild salmon. However, many experts agree that these risks can be overlooked because of the high amount of omega-3's you will be ingesting.

Wild Atlantic Salmon: Never buy this type of salmon as it is now an endangered species!
Organic Salmon: Do not pay any attention to this. Organic does not always mean "the best". Just check to see if it is wild or farmed.
Alaskan Salmon: This is often your best choice as wild Alaskan salmon fishing techniques are environmentally sound and the population is said to be growing. Look for wild Alaskan Coho, Chum, King, Sockeye, Pink, Red, Silver, or Sake salmon varieties.
Pacific Salmon: This is probably your next best choice if you cannot get Alaskan.

I would not recommend buying any Atlantic salmon mainly because the farmed salmon are putting the overall Atlantic wild population at great risk. The best case scenario would be for all of the fisheries to change their practices. Some countries are already working on this, so we will see what happens. But, for now I'm eating steelhead which is just like salmon in taste and nutrition, but a much more sustainable choice.

Resource: Check Monterey Bay Aquarium website to search sustainable fish.

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Sprouted Grain Bread or Whole Grain Bread?

So the last couple trips to the grocery store I've bought sprouted bread instead of the normal whole grain bread I usually buy.

Sprouted grain bread seems like it's gaining popularity, but I wanted to see if it's really more nutritious than breads made from dormant grain.

Personally, I found both varieties of the sprouted grain bread I purchased to be a little dry and chewy for my liking, but the bag tells me that sprouted bread is a "miracle" and that it contains more nutrients than standard whole grain bread.

Well, I'm not sure if I would call any bread a miracle, but I can easily compare it nutritionally to non-sprouted grain bread.

(Ezekiel 4:9 Sesame) Serving size: 1 slice (34g)

Ingredients: Organic Sprouted Wheat, Filtered Water, Organic Malted Barley, Organic Sprouted Rye, Organic Sprouted Barley, Organic Sprouted Oats, Organic Sprouted Millet, Organic Sprouted Corn, Organic Sprouted Brown Rice, Fresh Yeast, Organic Wheat Gluten, Sea Salt

Source: Food For Life

(Roman Meal 100% Whole Grain Bread) Serving size: 1 slice (32g)

Ingredients: Whole Wheat Flour, Water, Whole Wheat, Vital Wheat Gluten, Brown Sugar, Whole Rye, Yeast, Honey, Molasses, Soybean Oil, Salt, Cultured Wheat Flour, Yeast Nutrients (Ammonium Sulfate, Monocalcium Phosphate), Dough Conditioners (Malted Barley Flour, Calcium Sulfate, Enzymes), Niacin, Ferrous Sulfate (Iron), Thiamine Mononitrate (Vitamin B1), Riboflavin (Vitamin B2), and Folic Acid, Soy Lecithin.

Source: Schwebels

I know there are probably healthier whole grain breads out there, but comparing these two popular brands, it's easy to see which one is the better choice. Not only does the sprouted bread fair better nutritionally, but ingredient wise it is much healthier. The whole grain bread contains three types of added sugar and has to artificially add many of the nutrients. Sprouted bread also is a complete protein source because of the combination of grains and legumes used.

Miracle or not, I think I will continue to buy sprouted bread even though it tends to be less moist than I prefer.

Have you tried sprouted bread? What do you think of it?

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Fresh Fig Nutrition: Rediscovering Fruit

I spotted some gorgeous looking figs at the store the other day and became intrigued with this gem of a fruit.

The fig crop is never very large each year so it makes the fig more of a unique and rare fruit in some regions of the world. For most areas, the fig is in season during late summer to early fall.

And, I have found out that figs can even be grown in my own backyard here in the hot weather of Georgia, U.S.

If you are lucky enough to find figs at your local market in the warm weather months, you want to select figs that feel ripe and tender, but no overly ripe. Figs are picked when they are ripe as they do not ripen much after picking. They need to be eaten within a few days of purchasing or they will quickly go bad. It is much more common to find dried figs because the fresh varieties are extremely perishable. A good way to use figs that are slightly overripe is to make a fig jam, poach them, or cook them in a mixed dish. To eat a fresh fig, simply wash, and slice. Figs pair well with cheeses, on salads, or topped with nuts. Store any uneaten figs in the refrigerator, covered, until you eat them. Figs are a good source of potassium and manganese, and an excellent source of fiber. That extra fiber can help with weight loss as well! Surprisingly, figs contain calcium and enough to be considered one of the highest plant sources of calcium. Figs are high in antioxidants, but have a laxative effect so don't go too crazy.

100 grams of fresh figs would contain:

74 Calories.3g of fat1mg of sodium17mg of magnesium232mg of potassium19.2g of carbs15.9g of sugar3.3g of fiber.75g of protein142 IU vitamin A2mg vitamin C35mg Calcium.37mg ironWhen I was a kid, all I knew about figs was that they become Fig Newton cookies! I was so surprised to find out what a fresh fig tasted and looked like. They are chewy on the outside and more soft, sweet, and crunchy (because of all the seeds) on the inside.

Are there any fruits that you have rediscovered as an adult?

Source: California Fresh Figs

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Simple Steps to Pack a Healthy Lunch

We all know that bringing a lunch everyday will save us calories and money, but it is all about sticking to it and making healthy choices.

You must plan ahead, spend an extra five to ten minutes packing the lunch, and then transport the lunch safely.

I bring my lunch to work almost everyday, so I will share with you some quick tips that I've learned.

Decide what you will eat for lunch. A few of my favorite lunches are: Salad with tuna or garbanzo beans and a light vinaigrette dressingHigh fiber wrap with hummus and vegetablesLeftovers from dinner in a reheatable container or leftovers placed on top of salad greensHomemade soup/stewSandwich thins or whole wheat bread with nitrite free turkey and a thin spread of pestoInterchange your snacks or sides. Try Greek yogurt, fruit, small handful of nuts, baby carrots/raw vegetables, hummus, whole grain crackers, reduced fat cottage cheese, and low fat string cheese.Make a shopping list of items you need for your lunch. On your weekly shopping trip, make sure to pick up the necessary items.Pack your lunch the night before. You will be much more likely to stick to packing your lunch if you don't have to do it during the morning rush.Use a lunch bag that is insulated and always pack an ice pack. Food will stay safe for up to four hours when left in the temperature danger zones. Using an ice pack and insulated lunch bag will help to extend this time slightly. I use a collapsible lunch bag that I can fold up and put in my purse for convenience.

These are just the basics. The hardest part is changing your habits and behaviors. Just remember that there is a greater payoff for bringing your lunch to work everyday. If your goal is weight loss, you may save a couple hundred calories resulting in a pound lost by the end of the week. If you goal is to eat healthy, packing a lunch could help to increase your fruit and vegetable intake.

Do you pack a lunch, and if you do, do you have any lunch ideas for the rest of us?

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Tips To Include Lentils In Your Diet

Lentils, where have you been hiding all my life?

Over the last six months, I've discovered how awesome lentils are and have begun including them as a big part of my healthy eating lifestyle.

They taste great, are very nutritious, and extremely versatile. If you aren't a lentil eater, here are some reasons you might want to be.

There are several different types of lentils available, but the most common are brown lentils. The varieties just vary slightly nutritionally and it's fun to experiment with the different types.

Brown Lentils Serving size: 1/4 cup dryCalories: 170Carbs: 29 gramsProtein: 13 gramsFat: 1 gramFiber: 15 gramsGI Index: 21Lentils also have some impressive micronutrient amounts including; folate, choline, calcium, magnesium, phosphorus, and are rich in potassium with 731mg. They are also high in beta-sitosterol which is a plant sterol noted for it's ability to reduce bad cholesterol and inflammation.

Lentils are a great source of protein, but the protein isn't complete. However, if you eat lentils with a nutritious grain like brown rice, the meal then contains all the amino acids needed to build tissues within the human body. The high fiber content of lentils also makes them a winner with even more fiber than oatmeal.

My favorite way to eat lentils is by making a simple, but tasty, Indian curry with them. Here's the recipe. Also, lentils can be added to most soups and salads for added flavor and texture.

This lentil and roasted beet salad recipe is also great, but a little more time consuming to make. You could also add some lentils to marinara sauce for great vegetarian spaghetti or for use in other pasta dishes.

The possibilities are only limited by your creativity, but one thing that you'll find is that lentils are not only healthy, but cheap. I can make a big pot of lentil curry and long grain brown rice for about 7 dollars or less, which usually lasts for at least 8 meals and keeps well in the fridge.

If you're a lentil eater, how do you incorporate them into your healthy diet?

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Re-proportion Your Plate to Lose Weight

We all know we need to eat more whole foods and fruits and vegetables to stay healthy. But, knowing the exact portion sizes for every single food out there can be daunting.

This past summer, the USDA (United States Department of Agriculture) introduced a helpful visual to make life easy. They call it MyPlate; I call it the half plate vegetable rule.

Make half your plate vegetables at mealtime, or combine fruits and vegetables on half your plate. This will help add filling fiber to your plate, keep the calories down, and add some quality nutrition to your meal.One quarter of your plate should be a protein choice. This could be anything that has significant protein like lean meats, fish, eggs, legumes, beans, or tofu. Adding this protein will help make sure you get the amino acids you need in the day, and help to keep you fuller longer.The other quarter of your plate should be a high quality carbohydrate source. An example of this is brown rice, whole wheat pasta, more beans, peas, legumes, or whole grain breads. Adding this carbohydrate will help round out your meal, keep it balanced, and help you feel satisfied.Use added fats sparingly on the plate and make sure they are healthy fats like oils, nuts, seeds, or avocado.Fat free or low fat dairy can be included in moderation. An example is a cup of skim milk or 6 ounces of a fat free yogurt.The plate rule can be very helpful to those who don't have time to create different meals for the family, or for those who don't want to worry about all the details involved in calorie counting. It's simple, and easy to remember when dining out as well. You can apply the principle anywhere--all you have to do is be determined to stick to it!

Do you have any plate portion techniques that you use to keep your meals healthy?

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Are Spray Butters a Healthy Choice?

Spray butters have always been a mystery to me.

Do they have calories or not? Does using spray butter really help save calories? And, what are the actual ingredients in these diet products? They even have spray dressings at the supermarket now.

I have researched all the brands of spray butters and will share with you my findings.

The actual idea of a spray butter or spray condiment is great because hopefully it will help us use less of the product. However, when we have to use twenty or more sprays just to get some flavor out the product, you have to start to wonder if the calories are adding up.

Most spray butters advertise zero calories, zero fat, and zero everything. That is only the nutrition facts for one to five sprays (depending on the product). On average, each spray actually contains almost one calorie. Plus, you are adding about 15 milligrams of sodium for every five sprays.

So, these are not truly zero calorie products. One entire bottle of spray could contain anywhere from 600 to 1000 calories (depending on the brand and size) and 80 to 100 grams of fat. The catch is that food manufacturers are allowed to call something "zero" when it contains less than one calorie per serving or whatever they decide to call one serving.

The first ingredient in butter sprays is usually water followed by oils (usually soybean oil), buttermilk, thickening agents, preservatives, and flavorings. So, butter sprays are not a natural product. I cringe at the thought of spraying chemicals on my food. Check out FoodFacts.com if you want to see what the chemicals are exactly and any associated health risks. The decision of whether or not to use butter sprays comes down to personal preference. If you only use a few sprays and if it helps you cut down on calories, then butter sprays seem like a reasonable choice. However, if you are more into clean eating, I would choose a natural whipped butter which contains only contains cream and salt, but for fewer calories.

Finally, if you fall into the third category of consumers who like to use 30 or more sprays at a time, I would seek other ways to flavor food. Try adding lemon juice, garlic, onion, or other spices.

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