FitSugar

Seafood Dilemma: Shrimp vs. Scallops

FitSugar — Fri, 29 May 2009 06:00:00 -0700

Move over boneless, skinless chicken breast, there are a couple other lean proteins taking over the plate: shrimp and scallops.

These jewels of the sea make for tasty entrees, as well as appetizers or salad toppings. Easy and quick to make, they're adaptable to almost any cooking method and can be grilled or sauteed, broiled or baked. How do they compare nutrition-wise? Find out when you read more.

Serving Size: 6 ounces	Scallops	Shrimp
Calories	150	180
Protein (g)	28.5	34.6
Total Fat (g)	1.3	2.9
Sodium (mg)	274	252
Omega-3s (g)	.52	.58
Iron (mg)	.5	4.1

Nutritionally, it's hard to choose between scallops and shrimp, since they're quite comparable. When it comes to iron content, shrimp is not so shrimpy, containing almost 25 percent of an adult woman's recommended daily intake. Both are also high in vitamin B12, which supports metabolic function among other things.

Not quite sure how to prepare either type of shellfish? Try shrimp and whole wheat couscous or spiced scallops with balsamic-braised cabbage.

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Healthy Recipe: Poached Salmon with Curried Yogurt Sauce

FitSugar — Sun, 22 Jun 2008 03:30:00 -0700

In this crazy heat, no one wants to turn on the oven. This salmon dish is easy to make, requires only one pan, and is cooked completely on the stove top. In other words, it is a perfect recipe for a hot Summer's day. This recipe called for a pound and a half of salmon. The wild salmon at my local fish market was beautiful but came with a very high price tag. I found a piece that was half the size the recipe originally called for and the extra meat wasn't missed. Serve this dish over brown rice for a complete meal. A crisp arugula salad makes a nice side as well.

To see the recipe just read more.

Poached Salmon With Curried Yogurt Sauce
Adapted from Everyday Food

Ingredients

coarse salt and ground pepper
1 pound green beans, ends trimmed
4 medium carrots, cut into sticks similar size to the beans
3/4 pound wild salmon
1 cup plain low fat yogurt
2 tablespoons curry powder
1/4 cup chopped cilantro

Directions

In a skillet with a tight fitting lid, pour 1/2 inch water; bring to a boil, and season generously with salt. Add green beans and carrots. Return water to a simmer, cover skillet, and steam until veggies are crisp-tender, 4 to 6 minutes.

Transfer to a colander; rinse with cold water to stop the cooking process.
Rinse skillet with cold water to cool it down. Place salmon in skillet and add cold water to cover; season with salt. Bring water to a boil over high heat;

cover skillet, and remove from heat. Set aside until salmon is opaque throughout, about 20 minutes. Remove from skillet, and let cool.
In a small bowl, stir together yogurt, curry powder, and cilantro; season with salt and pepper.
Break salmon into large pieces over veggies. Top with yogurt cilantro sauce.
Serve on top of brown rice to add a whole grain carb to the meal.

Serves 4

You can make all the elements of this dish ahead of time and simply bring them all to room temperature before serving.

Also, play around with the sauce if you have a chance. I added extra coriander, cumin and turmeric.

Print recipe with images | without images

Oysters: More Than Sexy

FitSugar — Mon, 10 Sep 2007 15:45:00 -0700

Oysters inspire no middle ground, you either love them or hate them. I fall in the former category and am always happy when oyster season comes around. Months that contain the letter "R" are the months of oyster season (that is September through April), so the season is upon us!

People gulp them raw hoping they are truly the aphrodisiac of legends, but some folks shy away from oysters because they think the mollusk is high in cholesterol. Well, truth be told they are a lean source of protein and they contain Omega-3 fatty acids. In fact 6 oysters contain one third of your RDI of the uber healthy fatty acid. Seems like a reason to split a dozen with your honey to me.

On the other hand, 6 oysters only contain about 55 milligrams of cholesterol, about 1/5 of the cholesterol found in an egg. So the effect on blood cholesterol caused by oysters is minimal at most. Plus they are high in the immune supporting mineral zinc, as well as B12, copper, iron and selenium,

Fit's Tip: You want to look for oysters that have tightly closed shells. They should smell like the sea and not at all sulfurous. Pregnant women, children and people with compromised immune systems should avoid eating raw oysters due to the potential of toxic bacteria that can lead to food poisoning.

And you, how do you feel about oysters? Do you like them raw? Do you prefer them on the BBQ. Tell me about it in the comment section below.

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Turkey Breakdown: Light, Dark, and Tofurky

FitSugar — Thu, 19 Nov 2009 10:00:29 -0800

The main course for Thanksgiving has traditionally been turkey. This meat can be a great source of lean protein, but some parts of the bird are healthier than others. To see how your turkey choices add up, check out the nutritional info of this meat and also a meat-free option.

Which has more calories, white or dark meat? To find out read more.

Meat Type (4 ounce serving)	Calories	Saturated Fat (g)	Cholesterol (g)	Protein (g)
White meat	158	.4	97	34.1
White meat with skin	185	1.4	107	32.5
Dark meat	183	1.6	127	32.6
Dark meat with skin	206	2.4	132	31.3
Wing (2.1 oz.)	98	.7	61	18.5
Wing with skin (3.2 oz.)	186	2.4	104	24.9
Leg (thigh and drumstick)	180	1.4	134	333
Leg (thigh and drumstick) with skin	192	1.9	79	32.2
Tofurky Feast (1/5 of the roast, 5.2 oz.)	250	6	0	34

While dark meat does contain more calories, fat, and cholesterol, it also contains a considerable amount of iron, so go ahead and eat that drumstick you crave. Keep in mind that the skin contains a ton of calories and fat, so feel free to indulge a little, but don't go overboard. As for the Tofurky, I'm surprised to see that a serving size contains so many calories, but at least it's low in saturated fat and high in protein.

Enjoy whichever main course you choose, but remember that these numbers don't include stuffing, mashed potatoes, or gravy on the side. If you want to save room for a slice of grandma's famous pumpkin pie, limit the turkey fixings.

Healthy Habit: Lunch on High Fiber and Lean Protein

FitSugar — Mon, 19 Jan 2009 05:30:00 -0800

If eating healthier is one of your goals for 2009, you might want to reconsider your lunches. Nutritionist Alexa Fishback, author of The Daily Fix, has a way to make your mid-day meal work for you. Stay tuned for upcoming nutrition tips from Alexa and be sure to enter our Get Fit For 2009 giveaway for a chance to win a personalized nutrition plan created by Alexa, along with many other amazing goodies.

Here's Alexa's lunch advice:
When it comes to our midday meal, many of us choose whatever is most convenient or perhaps forgo lunch altogether as a tactic to save calories, time, or money. Others build up a ravenous appetite (often because they have skipped breakfast and/or a midmorning snack) and jump fork-first into a midday calorie trap. Here are a few tips to navigate some common lunchtime scenarios:

Stuck in the conference room for a lunch meeting? Discretely peel away the cheese from the pre-made turkey sandwich and grab a mustard packet instead of mayo; drink a bottled water instead of a soda, and opt for the fruit salad over the cookies. While it might not be your favorite meal ever, wouldn't you rather save the calories for Saturday night?
Working at your desk through lunch? Plan ahead. Pop open a can of Amy's Organic lentil soup and heat it up in the office kitchen. Then pair with some whole wheat crackers and an apple. Not too shabby for a quick lunch.

For two additional lunch ideas, read more.

Eating out? Order a salad loaded up with lettuces and other nonstarchy veggies, a portion of lean protein (grilled chicken breast, tuna, or chickpeas), and a portion of unsaturated fat like avocado or nuts to add a creamy flavor. Ask for a vinaigrette dressing on the side and enjoy your meal with a multi-grain roll.
Stay-at-home mom eating at home? Toast a couple slices of whole wheat bread to bring out the nutty flavor, spread a tablespoon of natural almond butter on each piece, and top with either banana or strawberry slices – yum.

For more tips, check out all of Alexa’s Healthy Habits or pick up her book, The Daily Fix.

Source

Your Healthy Food Swaps

FitSugar — Tue, 10 Nov 2009 08:00:27 -0800

Since decadent foods like ice cream, baked treats, and fried foods tend to be high in the calorie department, it's good to have a few healthy food swap ideas up your sleeve. Here are some shared by fellow FitSugar readers.

"Avocado instead of mayo . . . sure it may have fat in it but it's healthy fat and tastes delicious. Hummus instead of cream in sauces and soups . . . adds a ton of flavor and protein." - mamasitamalita
"I use balsamic vinegar (not vinaigrette) on my salads without any oil. It gives the same powerful flavor kick but for a lot less calories." - laellavita
"Replace ranch dressing on my salad with cottage cheese." - genipher85

For more great ideas, keep reading

Are You a Carb Queen?

FitSugar — Tue, 03 Nov 2009 03:47:55 -0800

I'm not going to lie to you. I love carbs. Warm bread with olive oil, real macaroni and cheese, and pumpkin chocolate chip scones are a few of my faves. The big problem is that those foods tend to be high in calories, and if I eat too many, my jeans let me know. I don't live without them, though; I just keep my carb intake in check by eating mostly whole grains and eat them with plenty of lean protein, veggies, and fruits. What about you? Do you find carbs hard to resist?

Have You Ever Done a Cleanse?

FitSugar — Wed, 28 Oct 2009 03:47:09 -0700

I was asked recently if I've ever detoxed like Gwyneth Paltrow does. Personally, I've never committed myself to a rigid master cleanse or detox diet for a prescribed amount of time, but I've definitely made adjustments to my diet.

After an unusually indulgent holiday season spent away from home, I cut out alcohol and sugar for a month and ate nothing but brown rice and steamed veggies for two days. And though I do think putting limits on sugar and alcohol are helpful, you won't see me on a restrictive meal plan like that again. It's important for me to have a balanced diet that also consists of dairy, fruit, and lean protein, and most cleanses don't allow for that.

I have a few friends that cleanse at least four times a year and they swear it does wonders for them. What about you - have you ever cleansed?

Healthy Eating Tip: Eat Two Different Fish a Week

FitSugar — Wed, 07 Oct 2009 09:00:10 -0700

Many people are worried about high mercury counts in fish, so they're swearing off seafood. The thing is, many types of fish are low in saturated fat, are an excellent source of lean protein, and are high in essential heart-healthy omega-3 fatty acids. I'm not saying that mercury is something to overlook, since this toxin can cause brain damage, and possibly cancer, but it doesn't mean you need to give up fish entirely.

It's safe to eat fish twice a week (up to 12 ounces), but you should choose two different types of fish to get a variety of nutrients. Good sources of low-mercury fish are shrimp, oysters, scallops, canned light tuna, salmon, pollock, flounder, sole, halibut, and catfish. Young children, women trying to get pregnant, those already pregnant, and nursing moms are considered "high risk," since too much mercury can affect developing brains. So for those people, the EPA recommends limiting intake of seafood that's high in mercury such as swordfish, golden bass, golden snapper, and shark.

Trying to meet your fish "quota" doesn't need to be boring. Try poached salmon with curried yogurt sauce or halibut stir-fry for dinner tonight.

PMDD: My Dirty Little Secret

FitSugar — Fri, 02 Oct 2009 10:00:00 -0700

Three years ago I was diagnosed with PMDD (premenstrual dysphoric disorder) - it's sort of like PMS on overdrive, except way worse. Before the diagnosis I was embarrassed at how unstable I felt as my period approached, especially when all of my girlfriends seemed to be handling their PMS symptoms in a manageable way.

My menstrual cycles were always preceded by feelings of severe depression, crying bouts, anxiety, fatigue, and extreme back pain that would disappear the day my period started. I decided that I could no longer live like Dr. Jekyll and Mr. Hyde and had a conversation with my doctor. To my relief she confirmed that what I was going through was much more severe than PMS.

For those of you who might be suffering with PMDD, here are some tips I've learned from my doctor over the years to make life more bearable. You'll want to do everything on this list during the two weeks leading up to your period.

To see my tips, read more.

Keep a rigorous calendar of your cycle so you can anticipate when your symptoms will start. Knowing this time frame helps calm anxiety and allows you to take the necessary precautions to offset PMDD. It's also helpful to let those close to you anticipate these dates since they can help offer extra support during this time.
Exercise has been shown to help decrease symptoms of PMDD - go on more walks or bike rides leading up to your menstrual cycle.
Uncontrollable cravings and fatigue are signs of PMDD and can be offset by having a balanced diet of fresh fruits and veggies, whole grains, and lean proteins. Adjust your diet by reducing caffeine, salt, refined sugars, and high carb meals.
Take the herbal remedies chasteberry and L-tryptophan. In clinical trials, both have shown to help decrease the emotional effects of PMDD.

If these tips don't improve your PMDD, talk to your doctor about other options. I've also had great success taking Yaz, the only birth control pill approved to treat PMDD, but some health experts are not convinced that Yaz is as safe as it claims to be.

Many women have symptoms so severe that they go on short cycles of antidepressants each month or take oral contraceptives to help with hormone regulation.