FitSugar

There's Something Fishy About Farm-Raised Tilapia

FitSugar — Mon, 14 Jul 2008 08:00:00 PDT

I always assumed that all fish was healthy, but it seems the nutritional benefits of farm-raised tilapia aren't as wonderful as we thought. A new study reveals that this type of popular fish actually contains very low amounts of the healthy omega-3s our bodies need, and very high levels of omega-6s. Tilapia has a higher amount of omega-6s than 80-percent-lean hamburger, doughnuts, and even bacon. Researchers say this combination of fatty acids could be potentially dangerous for people with heart disease, arthritis, asthma, and other allergic and auto-immune diseases.

When it comes to omega-3s and omega-6s, you do need them both, but a healthy ratio is one omega-3 fatty acid to four omega-6 fatty acids. The western diet contains a much higher ratio of omega-6s. Having too many omega-6 fatty acids in relation to omega-3s can lead to a number of health problems, including obesity and heart disease. Omega-3s have anti-inflammatory properties, which are beneficial for people with inflammation diseases, but since tilapia is high in omega-6s and low in omega-3s, this fish would not make the best choice. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon (wild is better) are a much better option.

I'm curious if this news is going to change your relationship to tilapia, one of the most commonly eaten fish in the US? Let me know in the comments section below.

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Eat Fat, For Your Skin's Sake

FitSugar — Tue, 03 Jun 2008 08:00:00 PDT

To keep your skin looking young and radiant, you can do more than apply sunscreen daily; you can eat fat. Let me clarify. I'm not talking about eating foods high in saturated fat, like ice cream or fried chicken. I'm talking about healthy fats, such as essential fatty acids (omega-3s and omega-6s) and healthy oils. These types of fat promote healthy skin since they are responsible for creating healthy cell membranes and keeping your skin lubricated.

So make sure to include salmon, fish oil, nuts such as walnuts, and flaxseeds in your diet. Also include healthy oils such as canola and olive. Look for ones labeled cold pressed, expeller processed, or extra virgin since these are less processed.

Fit's Tips: Since healthy oils can be high in calories, try to limit your intake to two tablespoons a day.

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Facts About Fatty Acids

FitSugar — Wed, 02 Apr 2008 11:00:00 PDT

I've told you a lot about omega-3 fatty acids, the "good fats" found in fish, nuts, and flax seeds. But did you know there is also another type of essential fat, called omega-6 fatty acid? These fats are found in most seeds and nuts, as well as seed and nut oils. Soybean oil, for instance, contains omega-6s, so these fats are found in many processed foods.

It's important to get both types of fats in your diet and to make sure you have a good balance of each. How much do you know about omega-3s and omega-6s? Take my quiz to find out.

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What's the Diff: Omega-3s vs. Omega-6s

FitSugar — Fri, 20 Nov 2009 07:00:10 PST

Omegas are all the buzz right now, and it seems like everywhere you turn, new foods are being enhanced with this essential fatty acid, or labeled as an excellent source. What people don't know is that there are different types of omegas, and eating too much of one kind can actually be harmful to your body.

Omega-3s are found in flax seeds, walnuts, cod liver oil, and fatty fish like mackerel, lake trout, albacore tuna, and salmon. Fish are the best sources because they are high in two particular fatty acids that are crucial to good health, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Then there are omega-6s. These fats are found in eggs, nuts, chicken, and vegetable oils such as corn, soy, safflower, and sunflower oil. Omega-6s are high in LA (linoleic acid), which is converted by the body into GLA (gamma-linolenic acid), and then further broken down to AA (arachidonic acid).

Do you know which type of omega fatty acid we should be eating more of? To find out, keep reading

How to Choose the Best Dairy-Free Milk For You

Jenny Sugar — Sat, 01 Oct 2011 02:35:27 PDT

Whether you're avoiding cow's milk for health or moral reasons, there are tons of dairy-free beverages to pour over your bowl of cereal. Not sure which is the best choice? Check out the chart to see how milk alternatives compare to skim milk, and then read the explanations below to see why you might want to choose one over the other.

We put skim milk on the top of the chart to help make the comparisons between dairy and nondairy milks.

Serving Size = 1 cup	Calories	Total Fat (g)	Sat Fat (g)	Carbs (g)	Protein (g)	Calcium (%)
Organic Valley Skim Milk	90	0	0	12	8	30
Pacific Almond Milk, original	60	2.5	0	8	1	0
Pacific Almond Milk, vanilla	70	2.5	0	11	1	0
Silk Pure Coconut Milk, original	80	5	5	7	1	45
Silk Pure Coconut Milk, vanilla	90	5	5	10	1	45
Hazelnut Milk, original	110	3.5	0	18	2	30

Keep on reading to see how much protein is in hemp, oat, and soy milk.

What We're Sweet On: Major Hydration Serum

Miriam Lacey — Wed, 14 Sep 2011 03:05:00 PDT

If cooler weather means dry, flaky skin, you might find Rhonda Allison Drop of Essence Hydration Drops ($48) to be a quick fix. A tiny dab of this serum goes a long way to hydrating skin, even after a peel or sunburn. It also has nice, straightforward ingredients, so you know exactly what you're getting: omega-6 fatty acids, vitamin E, geranium oil, and lavender oil. That's it, and the geranium and lavender give the drops a nice scent without making them overpowering or irritating. While the full size bottle would last forever, you can also get the pocket (and pocketbook) friendly half ounce bottle for $14, too.

Keep Your Fridge and Pantry Stocked With These 5 New Superfoods

Shape — Thu, 28 Jul 2011 04:22:02 PDT

It's amazing how many foods are out there that help with everything from weight loss to reducing your appetite to improving your sex life. As more studies are done, researchers these days are finding even more amazing superfoods. Read on for the top five new superfoods that should be in your fridge or pantry at all times!

5 New Superfoods to Stock in Your Fridge and Pantry

1. Seaweed. A new study in the Journal of Agricultural and Food Chemistry found that seaweed is a rich vegan source of heart-healthy food "bioactive peptides," that are usually only found in milk products. Stock up at your local Asian market!

2. Kamut. High in iron, fiber and protein, this whole grain comes in everything from flours to pastas. The grain is touted for its concentration of selenium, zinc, and magnesium.

3. Coconut oil. Once villainized for its high fat content, coconut oil is now one of the hottest health foods. High in lauric acid, coconut oil is now said to be a superfood that boosts metabolism, burns fat and helps keep your immune system strong.

4. Incaberries. Also known as physalis or cape gooseberry, incaberries are prized for their high levels of phosphorous, vitamin A, vitamin C, vitamin B12, protein and bioflavoniods. A true superfruit and superfood!

5. Hemp oil. Made from hemp seeds, hemp oil is tasty (and legal!) in salad dressings, mayonnaise and dips. Highly digestible and a vegetarian source of essential fatty acids (omega 3 and omega 6), this superfood is also high in vitamin C, vitamin E, vitamin B1, vitamin B2, carotene, phosphorus, calcium, potassium and magnesium.

More from Shape.com:

The Paleo Diet: Are Our Ancestors the Key to Weight Loss?

Michele Foley — Mon, 25 Jul 2011 14:57:57 PDT

The Paleo Diet, or Caveman Diet, is gaining momentum in the fitness world as a healthy way to lose weight. My trainer is all about the Paleo Diet - a meal plan based on the dietary habits of our Paleolithic, cave-dwelling ancestors. We're talking wild game, meat, and seafood, and vegetables, fruit, seeds, and nuts. What you won't find as part of the Paleo Diet are foods that developed during the agricultural and industrial eras like grains, dairy, legumes, refined sugars, and any other processed foods.

Given the Paleo Diet's low-carb leanings, it makes sense that it's gaining popularity as an effective way to lose weight. On the calorie meter, protein, vegetables, and fruit give a lot of bang for the buck, and the elimination of grains, refined sugars, and legumes can dramatically drop a person's daily calorie intake. The big question is whether or not the Paleo Diet is healthy and can be sustained for the long run.

Keep reading to find out if the Paleo Diet is a healthy solution to weight loss.

Add Flaxseed Oil to Everyday Food

Heather Dale — Fri, 01 Apr 2011 10:31:04 PDT

Flaxseed oil is a great way to get your daily dose of omega-3 fatty acids. These fatty acids are beneficial for us because they are good for our hearts and our mood, they may lower blood pressure and cholesterol, and can help with menstrual cramps. Flaxseed is high in alpha linolenic acid (ALA), a type of plant-derived omega-3 fatty acid, similar to those found in fish such as salmon.

It's key to have a good balance of both omega-3 and omega-6 fatty acids in your daily diet. Unfortunately, the typical American diet tends to contains more omega-6 fatty acids than omega-3 fatty acids, and researchers believe that this may be a significant factor in the rising rates of inflammatory diseases in the United States.

Flaxseed oil can be added to everyday dishes and snacks like salad dressing, steamed vegetables, potatoes, and rice. Since you can't really taste it, you can also use it in the morning in fruit smoothies or oatmeal - just don't go overboard! Also, never use flaxseed oil while cooking and store it in the fridge since heat destroys its nutritional goodness.

Flaxseed: Whole vs. Ground

FitSugar — Thu, 06 Aug 2009 10:00:12 PDT

If you don't eat fish, flaxseeds are a wonderful source of omega-3s. They're also high in fiber, so many people take them regularly to prevent constipation. When perusing the aisles of your grocery store, you'll see they come in two forms - whole and ground. Is one more beneficial than the other? To find out

read more It may help to compare them nutritionally first, so check out the chart below.

	1 tbsp. whole flaxseed	1 tbsp. ground flaxseed
Calories	55	37
Total Fat (g)	4	3
Saturated Fat (g)	0	0
Carbs (g)	3	2
Fiber (g)	3	2
Protein (g)	2	1
Calcium (mg)	26.1	17.9
Iron (mg)	.6	.4
Omega-3s (g)	2.3	1.6
Omega-6s (g)	.6	.4

As you can see, they're pretty similar, but it's recommended to consume ground flaxseed because whole flaxseeds just pass right through the body undigested. Eating ground flaxseed allows your body to get the omegas as well as the phytochemicals called lignans, which may have antioxidant actions and may help protect against certain cancers. What about flaxseed oil, you ask? It also contains omegas and lignans, but no fiber, so I'd go for the ground flaxseed. Since the RDI of omega-3s is 1.1 grams a day, just one tablespoon of ground flaxseed is way more than enough. Either buy ground flaxseed, or buy whole flaxseeds and grind them yourself in a coffee grinder. Ground flaxseed can be stored in an airtight container for several months. Refrigerate any whole seeds you haven't ground to keep them fresher for longer. Sprinkle ground flaxseed on your cereal, oatmeal, yogurt, or salad. Or you can mix it in dips, or add it to baked good recipes. It has a slightly nutty flavor and a flour-like consistency, so you hardly taste it.