FitSugar

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.

The Skinny On: Mercury and Fish Oil Supplements

FitSugar — Thu, 26 Mar 2009 03:00:00 -0700

Eating fish is a great way to get your fill of essential omega-3 fatty acids. This healthy fat can help fight obesity, improve your mood, prevent chronic aches and pains, and keep your heart healthy. If you're not a fan of preparing or eating fish, then you may opt for the convenience of fish oil capsules instead. You may have wondered how safe these supplements are when it comes to mercury levels or toxic pollutants found in some species of fish.

To find out, read more.

Studies show that most fish oil supplements contain little or no mercury since they're made from cod, anchovies, and sardines. These types of fish are lower on the food chain, so they live shorter lives and accumulate less mercury. Most companies distill their fish oils too, which helps remove any contaminants such as dioxins or PCBs. So if you're worried about getting too much mercury from eating fish, taking fish oil supplements is a safe choice. Also, look for the USP seal on your nutritional supplements.

Another Reason to Avoid High Fructose Corn Syrup: Mercury

FitSugar — Thu, 29 Jan 2009 03:00:00 -0800

The Corn Refiners Association has been hard at work trying to change our perceptions about high fructose corn syrup (HFCS), but they may have a new public relations battle on their hands. Two new US reports found mercury in both commercial samples of HFCS and products that listed high fructose corn syrup as the first or second ingredient.

Almost half the commercial samples of the corn sweetener tested positive for mercury, and almost a third of the tested food and beverage products contained detectable levels of the heavy metal as well. The products include beverages and foods manufactured by Quaker, Hershey's, Kraft, and Smucker's. The highest levels of mercury were detected in dairy beverages like chocolate milk, dressings, and condiments (BBQ sauce), followed by snacks and desserts, including cereal bars.

To see how mercury ended up in this corn-derived sweetener, read more.

Mercury is a toxic heavy metal that can lead to organ and heart damage, as well as impair the immune and nervous systems. While high mercury levels have been associated with eating too much of certain kinds of fish, like in Jeremy Piven's case, finding mercury in HFCS is a bit startling for the average consumer. The mercury found in HFCS is a byproduct of the caustic soda used, among other applications, to separate the starch from the corn kernel. While many processing plants that manufacture this industrial soda have altered their methods to eliminate the use of mercury, four plants in the US still employ the old mercury-based technology.

If you already avoid HFCS, this is no time to stop. Keep reading labels and be sure to visit the Institute for Agriculture and Trade Policy to read their very detailed report on this matter.

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What's the Deal With Jeremy Piven's High Mercury Counts?

FitSugar — Mon, 22 Dec 2008 03:00:00 -0800

It's not every day that a celebrity has to give up a project because of dangerously high mercury levels, but Jeremy Piven had to leave his role in Speed-the-Plow, currently playing on Broadway, because he was too sick to continue working. The actor's physician, Dr. Carlon Colker, spoke about Jeremy's condition and stated that the mercury levels in his blood were nearly six times the limit and the highest he's ever seen.

According to Dr. Colker, Jeremy's symptoms began with "extreme fatigue and exhaustion" and progressed to "profound neuromuscular weakness, dizziness and nausea."

To learn what caused his high mercury counts and the scary, accompanying symptoms, read more.

Dr. Colker attributes Jeremy's sky-high mercury levels to his diet, namely, the habit of eating sushi twice a day for many years. Fish is a yummy source of lean protein, but we do need to be cautious about how much we're eating because of mercury content. Most of us are probably consuming safe amounts, although women who are pregnant and nursing moms should pay particular attention to the fish they're eating. If you're concerned about how much mercury is in your diet, check out my handy chart that breaks down the mercury in different types of fish.

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Fish Breakdown: Omegas and Mercury

FitSugar — Thu, 09 Oct 2008 03:00:00 -0700

Fish is a great source for lean protein. Fish is part of a healthy eating plan. Fish provides much lacking omega-3 fatty acids to our diets. OK, I get it. Message received. Eat fish.

The American Heart Association recommends eating fish at least twice weekly to help reach the recommendation of consuming 1.1 grams of omega-3 fats a day. Although fish is a great source of these healthy fats, you have to be careful about ingesting too much mercury, especially if you're pregnant. Expecting moms should stick to types of fish that have mercury levels of 1 part per million (ppm) or lower. The rest of us can safely consume fish with mercury levels that average 5.5 ppm. So take a look at the chart below to see where the fish you eat falls on the spectrum.

	Mercury in parts per million (ppm)	Omega-3s in grams per 3 oz. serving
Canned Tuna	.12	.17 - .24
Shrimp	below the level of detection	.29
Polluck	.06	.45
Salmon	.01	1.1 - 1.9
Cod	.11	.15 - .24
Catfish	.05	.22 - .3
Clams	below the level of detection	.25
Flounder or Sole	.05	.48
Crabs	.06	.27 - .4
Scallops	.05	.18 - .34

If you don't see your favorite seafood on the list then read more.

	Mercury in parts per million (ppm)	Omega-3s in grams per 3 oz. serving
Lobster	.31	.07 - .46
Grouper	.55	.23
Halibut	.26	.6 - 1.12
Oysters	below the level of detection	.37 - 1.14
Mahi mahi	.19	.13
Herring	.04	1.9 - 2
Shark	.99	.83
Swordfish	.97	.97
Golden bass or golden snapper	1.45	.9
King mackerel	.73	.36
Fresh or frozen tuna	.38	.21 - 1.1
Red snapper	.6	.29
Orange roughy	.54	.03

Fit's Tip: Since it may be tough to consume 1.1 grams of omega-3 fatty acids a day solely from fish, remember that flaxseeds, flaxseed oil, omega-3 enriched foods, and fish oil supplements are also great sources for this healthy fat.

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Healthy Eating Tip: Text Your Fish

FitSugar — Wed, 19 Mar 2008 11:00:00 -0700

If you're worried about the mercury in fish that you're about to eat then you may want to try Fish Phone, a cool new tool for your phone. All you have to do is text the message FISH and the name of the fish in question to 30644. Withing seconds, you'll get a return text with the Blue Ocean Institutes's assessment and better alternatives to fish with significant environmental concerns. It's pretty cool - I tried it out and got a pretty detailed text back immediately. I'll definitely be using this when I am picking fish in the future.

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Do You Worry About Mercury in the Fish You Eat?

FitSugar — Tue, 04 Mar 2008 14:45:00 -0800

Fish is one of those lean, healthy proteins that many of us are trying to eat. Many fish are great sources for the omega-3 fatty acids sorely lacking in the American diet. However, many fish contain high levels of mercury. Even the once-thought-safe fish of choice tuna has been found to contain dangerous level, be it canned or in its raw sushi form.

What I want to know is . . .

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How Much Tuna Is Too Much?

FitSugar — Fri, 15 Feb 2008 12:30:00 -0800

With all the mercury scares going around these days, are you curious how much tuna is too much? I am.

The Environmental Working Group has created a tuna calculator that uses the FDA's guidelines for what constitutes a safe dose of mercury. It will calculate the maximum amount of canned tuna that you can safely eat each week and not exceed what the FDA considers a safe exposure level. All you have to do is enter your weight and the calculator does the rest. Pretty cool, especially if you eat a good amount of tuna.

How many cans per week are safe for you?

UPDATE: Pregnant Women and Fish

FitSugar — Tue, 16 Oct 2007 16:45:00 -0700

Last week there was an announcement from a health advocacy coalition (funded by the fish industry) that urged expectant and nursing mothers to eat more fish (12 oz. or more) for the safety of their babies. They said that the Omega-3s in fish are far more important to consume and that you shouldn't really worry about mercury levels.

The FDA and EPA however, are sticking to their stance. They feel these women should eat no more than 12 oz. of fish a week, and should be careful about mercury. Some fish contain high levels of this toxin, which could harm the nervous systems of developing fetuses and infants.

Fit's Tips: As a reminder, fish is a great source of Omega-3s, but it's not the only way to get your fill. If you do eat fish, stick to no more than two meals of it a week. Choose seafood with low levels of mercury such as salmon, tuna, sardines, oysters, and mackerel. If you're not into fish, flaxseed oil, flaxseeds, walnuts, soy products, canola oil, and enhanced foods such as Breyer's yogurt.

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Is it Safe to Eat the Fish I Catch?

FitSugar — Thu, 21 Jun 2007 14:30:00 -0700

Many of us vacation by water, and you or someone you're with is bound to do a little fishing. You might be wondering if that fish you catch is safe to eat. Unfortunately, there are no national guidelines on this topic. It all depends on where you fish and if the water is polluted or not.

To find out that information, you can visit the EPA website, click on any state in the U.S., and you will be redirected to that state's specific guidelines. Obviously if you are unsure about the pollution levels of the water, DON'T eat the fish you catch - just release it back into the water.

To lean more about certain types of fish and their level of mercury, check out this helpful poster. It illustrates the level of mercury in many types of fish. For instance catfish is low in mercury, but swordfish is high. Which is good since catfish are a lot easier to catch.

Mercury is dangerous to ingest since it can build up in your bloodstream over time. High levels of it can lead to nervous system problems including brain and nerve damage, so you definitely want to avoid mercury whenever possible. While your body naturally removes mercury, the process can take up to a year. It is especially important for women who are planning on getting pregnant to be conscious about the fish they eat - high mercury levels can harm an unborn baby.

Fit's Tips: It is recommended that you limit your weekly fish intake to 2 servings a week, that is 12 ounces of fish total. If you are not sure about the mercury level of the fish you catch, just eat one serving of that fish but skip it for the rest of the week.

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