FitSugar

Healthy Recipe: Halibut Stir Fry

FitSugar — Mon, 01 Jun 2009 06:00:00 -0700

After buying some fine-looking frozen halibut at Trader Joe's last week, I went in search of an unexpected but healthy way to prepare it. I turned to the spiral-bound basic wok cookbook I recently purchased along with my new wok. Since it imparts a lot of flavor with not a lot of oil, a wok is a great piece of equipment to have in your healthy kitchen.

The black bean paste adds a salty flavor to the sweet marinade; if you can't find it at your local Asian food market, try using soybean paste instead for a similar effect. To up the nutrition factor, toss in even more types of veggies. To get the recipe, read more.

Delicious Sliced Fish With Black Bean Sauce
Wok Cooking Made Easy: Delicious Meals in Minutes

Ingredients

1 1/2 pounds fish steaks of fillets (such as tuna, halibut, snapper, sea bass, or swordfish)
2 tablespoons oil
3 to 4 cloves garlic, minced
1 1/2 to 2 tablespoons black bean paste (tau cheo)
6 green onions, cut into sections
1 teaspoon sugar
1 teaspoon coarsely ground black pepper
2 sprigs fresh cilantro, minced, as garnish (optional)

Marinade
2 tablespoons rice wine
1 teaspoon sesame oil
3 tablespoons fresh ginger, minced

Directions
Serves 4.

Cut the fish into bite-sized chunks. If using steaks, remove the bones. Place the fish in a mixing bowl.

Mix the marinade ingredients, pour over the fish, and turn to coat fish evenly. Cover and set aside to marinate for about 30 minutes.

Heat the oil in a wok over high heat, and add the marinated fish and garlic. Stir-fry for 1 to 2 minutes, until the fish changes color. Add the black bean paste and continue to cook for another 1 to 2 minutes.

Add the green onions, sugar, and coarsely ground black pepper, stirring for 1 more minute to blend the flavors. Transfer to a serving dish.

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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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Learn to Love: Sardines

FitSugar — Tue, 03 Feb 2009 10:00:00 -0800

Before you say "ewww," hear me out, because sardines have a bad reputation that's entirely undeserved. Yes, this fish usually comes in a can, but if you don't think twice about eating canned tuna, why hold it against sardines? Plus, if you choose high-quality sardines, they are actually quite mild and not overly fishy or salty. Don't believe me? Try ordering them at one of the many high-end restaurants where chefs are experimenting with fresh sardines.

More important, when it comes to health, sardines are a super seafood. Compared with other seafood, these tiny fishes are virtually mercury-free, and they're very high in omega-3s, the fatty acids that help lower cholesterol and blood pressure along with a myriad of other health benefits. According to nutritionist Jonny Bowden, author of The 150 Healthiest Foods on Earth, sardines are also packed with iron, magnesium, phosphorus, potassium, zinc, copper, and B vitamins. For some other surprising health benefits of sardines, read more.

Remarkably, sardines are also loaded with calcium: the calcium in about three ounces of sardines is equal to that of eight ounces of milk. And since sardines are a very sustainable fish, you don't have to feel guilty about eating them.

Look for sardines packed in olive oil or water, and try mixing them into salads like you would anchovies. Or, combine them with mustard on some toast or bread for a sandwich. I think you'll be pleasantly surprised.

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Food Review: Lean Cuisine Szechuan Shrimp Stir Fry

FitSugar — Tue, 17 Jun 2008 10:00:00 -0700

Though I sometimes eat Lean Cuisine products in a pinch, I'm not usually a fan of processed frozen food. But when these Lean Cuisine meals arrived at the office the other day, I recognized the Spa Cuisine Classics box from the 100 healthiest supermarket foods list. (The Chicken With Peanut Sauce was named best frozen dinner.) Better yet, the box proclaimed that the meal was preservative free, so I decided to try it.

I had the Szechuan Style Stir Fry With Shrimp, featuring whole-wheat noodles, baby corn, sugar snap peas, carrots, and bell peppers. After I zapped the meal in the Sugar HQ kitchen, several passersby said it looked delicious. To find out if it actually tasted good, read more.

I'm not sure how a frozen meal can be preservative-free, but it's true: there was nothing troubling on this ingredient list, aside from "caramel color." Mostly, it was shrimp and veggies, plus soy sauce, garlic, and seasonings. Though the box promises a "spicy Asian-style sauce," this dish wasn't at all spicy but actually rather sweet and mild. I was sad to find very few snap peas in my box, but the entree redeemed itself with flavorful shrimp and tender pasta that tasted fresh.

Flavor and texture-wise, the Spa Cuisine Classic impressed. Although some co-workers said the portion looked small, it filled me up quite nicely, and with just 240 calories and 2.5 grams of fat, it was a very healthy lunch. Unfortunately, like many frozen meals, this one is very high in sodium: It contains 760 mg, or 32 percent of your daily recommended intake. But if you're looking for a healthy, fast frozen lunch or dinner, this one is better than the average microwave meal, and I appreciate the lack of strange-sounding chemicals in the ingredients.

Have you tried these? If so, what flavor do you like?

Downloadable Nutritional Charts

FitSugar — Thu, 17 Jan 2008 11:00:00 -0800

The government (and your mother) wants you to eat more veggies. In an effort to encourage retail stores that sell raw fruits, vegetables, and fish to participate in the voluntary point-of-purchase nutrition information program, the FDA has created downloadable posters for printing. It's hoping that you will see what is good for you and buy lots of fruits, veggies, and fish.

These posters show nutrition information for the 20 most frequently consumed raw fruits, vegetables, and fish in the United States. I think it's interesting to see what the most consumed foods are, but you can also download these charts for your own personal use. They're pretty handy and good to check out so download them by clicking the links below:

Healthy Eating Tip: Don't Eliminate, Elaborate!

FitSugar — Mon, 16 Nov 2009 15:00:14 -0800

When approaching health and fitness, many of us have the mentality that less is more. While this may be a healthy perspective to avoid overeating and practice portion control, a restrictive diet can wreak havoc on your mood and leave you wondering whether there’s anything out there you can eat. Instead, alter your state of mind: rather than thinking about what foods to cut out, start to think of your daily menu as a chance to add great-tasting, healthy options. Challenge yourself to make the most of your mealtime and see just how many creative and good-for-you foods you can include in your daily breakfast, lunch, and dinner routine.

To get creative, I like to take a cue from vegan menus. Let me start by saying that I am not vegan. I love poultry and seafood, but each time I decide to dine vegan, I’m always amazed by the variety on the menu. Every item is loaded with healthful, delicious ingredients that remind me to think outside the box the next time I’m planning a meal.

To get creative meal ideas, just read more.

Craving lasagna or a baked potato? Don’t deprive yourself these treats, simply reimagine them and treat yourself to a healthier version. An eggplant stacks is a great alternative to cheesy lasagna, and using fresh herbs, crumbled tofu, and fresh red pepper means it’s loaded with bold flavors and good-for-you ingredients. A baked sweet potato is another great option – and a great way to satisfy your craving for starch. Plus they are one of the healthiest vegetables around, since they contain vitamin C, potassium, fiber, and fewer calories than your regular potatoes. Even small changes like these can be big steps toward a healthier attitude and a healthier you.

To get creative ideas from your fellow FitSugar readers, check out their healthy food swap ideas.

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.

How to Stay Healthy on Your Honeymoon

FitSugar — Mon, 08 Jun 2009 09:00:00 -0700

Even for the most fitness-minded among us, honeymooning and exercising aren't necessarily a match made in heaven. It's hard to get motivated to exercise on vacation, especially after your wedding. But just because you're ditching your gym routine doesn't mean you can't balance your relaxation and indulgence with some sensible habits. Here are some tips for staying healthy even when you're over the moon.

Schedule active activities. Probably the most obvious tip, but not to be forgotten. When planning your itinerary, consider tourism that will get you moving, whether it's a scenic hike or a bike tour. Staying beach-bound? Bring along some props, such as a Frisbee or paddleball set, which will engage you and your new mate.
Explore on foot. If you're vacationing in a city, forgo taxis and transit for walking. As long as you make sure to stick to safe areas, walking is a calorie-burning way to feel good about your vacation indulgences, and it's a great way to see a city too.

To see five more ideas, read more.

Choose indulgences carefully. Just because it's your honeymoon doesn't mean you should throw all caution to the wind. Think about what you most want to indulge in, and allow yourself one or two a day rather than pigging out every meal. Try to keep things in balance: if you have an extra piña colada at lunch, skip dessert at dinner.
Walk it off. Even if you're not seeing a city on foot, consider taking a 45-minute walk after particularly indulgent meals. Research suggests that walking right after a high-fat meal can help reverse potential damage to your arteries.
Explore the local bounty. Whether you're staying on a tropical island or in a European city, do some shopping at the neighborhood food markets. Picking up local produce, seafood, and other fresh foods will help you snack sensibly while experiencing local flavor.
Share your suppers. It's tempting to eat everything on your plate while on vacation, since you can't take the leftovers home. So split an entrée with your newlywed to save both money and calories.
Dine al fresco. If you're vacationing in a hot climate, eating outside may help you eat less. As opposed to being in AC, dining al fresco can make you crave more liquids and less food.

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Cookbook Review: Almost Meatless

FitSugar — Mon, 27 Apr 2009 08:00:00 -0700

Studies on health and the health of the environment continue pointing to the fact that eating less meat is beneficial. It is from the perspective that you can reduce both your carbon footprint and your long term health by cutting back on your carnivorous ways that the authors of Almost Meatless ($22.50) penned their new cookbook. A collaboration between a former vegan, Joy Manning, and a committed meat eater, Tara Mataraza Desmond, this cookbook is full of recipes that include meat, fish, and poultry in the ingredient list. The meat, however, is not central to the dishes and is used more like a spice for flavor, texture, and color.

The cookbook is divided into sections by animal proteins, including chicken, seafood, eggs, beef, and pork. The amount of meat in these recipes is small, often hovering around four ounces to create a final dish containing four to six servings. The photos of the dishes are inspiring, but I would love a shot of every dish - I am very visually motivated when it comes to experimenting with new recipes. There are many tempting dishes to make like Almond Gnocchi with Lamb Ragu and Sweet Potato Chorizo Mole. I cooked up the shrimp fried rice and everyone in my house plus two guests loved it, and I look forward to trying more recipes from this book. The authors provide great cooking and shopping tips - like how to freeze bacon so you can use a slice when needed. Yes, cooking with just a piece of bacon still packs a powerful tasty punch. The only problem I have with this cookbook - there are no nutritional breakdowns of the recipes. I believe that cooks interested in using less meat are also going to want to know the calories, protein, and fat per serving.

To check out the tasty fried rice recipe read more.

Shrimp and Pineapple Fried Rice
Almost Meatless by Joy Manning and Tara Mataraza Desmond

Ingredients

1 large pineapple, cut in half length wise
2 tablespoons vegetable oil
1/2 small onion, but into 1/4 inch dice (about 1/2 cup)
2 cloves, garlic minced (about 1 tablespoon)
1 (1-inch) piece of ginger, peeled and minced
1 small red bell pepper, but into 1/4 inch dice, about (half a cup)
1 cup shopped sugar snap or snow peas
1 Thai chile, seeded and thinly sliced
2 tablespoons soy sauce
2 teaspoons fish sauce
4 cups cold cooked brown or white rice
1/2 shrimp, peeled, deveined, and cute into 1/4-inch pieces

Directions

Make two bowls form the pineapple halves by arcing out the center, leaving the bottom intact and leaving about a 1/2-inch-think border along the sides. Cut the carved out pineapple into small chunks, discarding the pieces of the tough center core. Set the pineapple shells and he chunks aside.
Coat a wok or a large sautée pan with the oil and set over medium-high heat. Once the oils shimmering but not smoking, add onion, garlic, ginger, bell peppers, peas, and chili. Stir-fry for about 2 minutes.
Add the soy sauce, fish sauce, and rice, tossing to incorporate with the other ingredients.
Add the shrimp, cooking just until done, for about two minutes.
Remove from the heat and stir in the pineapple chunks. Spoon the rice into the carved out pineapple halves and serve.

Serves 4

Make it family friendly by leaving out the Thai chili. Just sautée the chili separately and add to adult plates depending on desired spiciness.

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Poisoning - fish and shellfish

admin — Thu, 04 Sep 2008 19:01:06 -0700

Overview

Definition
Alternative Names
Poisonous Ingredient
Where Found
Symptoms
Home Treatment
Before Calling Emergency
Poison Control, or a local emergency number
What to expect at the emergency room
Expectations (prognosis)

HEALTH GUIDE REFERENCE FROM A.D.A.M

Definition

This article describes a group of different conditions caused by eating contaminated fish and seafood. The most common of these are Ciguatera poisoning, Scombroid poisoning, and various shellfish poisonings.

Alternative Names

Fish poisoning; Dinoflagellate poisoning; Seafood contamination; Paralytic shellfish poisoning; Ciguatera poisoning

Poisonous Ingredient

In Ciguatera poisoning, the poisonous ingredient is ciguatoxin. This is a poison made in small amounts by certain algae and algae-like organisms called dinoflagellates. Small fish that eat the algae become contaminated. If larger fish eat a lot of the smaller, contaminated fish, the poison can build up to a dangerous level, which can make you sick if you eat the fish. Ciguatoxin is “heat-stable." That means it doesn’t matter how well you cook your fish, if the fish is contaminated, you will become poisoned.

In Scombroid poisoning, the poisonous ingredient is histamine and similar substances. Normal bacteria on these fish create large amounts of this toxin after the fish dies if it is not immediately refrigerated or frozen.

In shellfish poisoning, the poisonous ingredients are toxins made by algae-like organisms called dinoflagellates, which build up in some types of seafood. There are many different types of shellfish poisoning. The most well known types are paralytic shellfish poisoning, neurotoxic shellfish poisoning and amnestic shellfish poisoning.

Where Found

Ciguatera poisoning normally occurs in larger fish from warm tropical waters. The most popular types of these fish that are eaten include sea bass, grouper, and red snapper. In the United States, the waters around Florida and Hawaii have the highest potential for contaminated fish. The risk is greatest in the summer months, or any time a large amount of algae are blooming in the ocean, such as during “"red tide." A red tide occurs when there is a rapid increase in the amount of dinoflagellates in the water. However, today’s transportation means that anyone around the world may be sitting down to a dinner from a fish from contaminated waters.

Scombroid poisoning usually occurs in large dark meat fish such as tuna, mackerel, mahi mahi, and albacore. Since this poison develops after a fish is caught and dies, where the fish is caught doesn’t really matter. The main factor is how long the fish sits out before being refrigerated or frozen.

Like Ciguatera poisoning, most shellfish poisonings occur in warmer waters. However, poisonings have occurred as far north as Alaska and frequently in New England. In addition, most shellfish poisonings occur during the summer months. You may have heard the saying “Never eat seafood in months that don’t have the letter R." This includes May through August. The number of poisonings also increases when there is a "red tide." Shellfish poisoning occurs in seafood with two shells such as clams, oysters, mussels, and sometimes scallops.

Symptoms

The harmful substances that cause Ciguatera, Scombroid, and shellfish poisoning are heat stable, so no amount of cooking will protect you from becoming poisoned if you eat fish that is contaminated. Symptoms depend on the specific type of poisoning.

Ciguatera poisoning symptoms can occur anywhere from 2 to 12 hours after eating the fish. They include:

Abdominal cramps
Diarrhea (severe and watery)
Nausea
Vomiting

Shortly after these symptoms develop, you will start to have strange sensations, which may include:

A feeling that your teeth are loose and about to fall out
Confusing hot and cold temperatures (for instance, you will feel that an ice cube is burning you, while a match is freezing your skin)
Headache (probably the most common)
Low heart rate and low blood pressure (in very severe cases)
Metallic taste in the mouth

Scombroid poisoning symptoms usually occur immediately after eating the fish. They may include:

Breathing problems (in severe cases)
Extremely red skin on face and body
Flushing
Hives and itching
Nausea
Vomiting

There are different types of shellfish poisoning. Below are the most well known types and their symptoms.

Paralytic shellfish poisoning: About 30 minutes after eating contaminated seafood you may have numbness or tingling in your mouth. This sensation may spread down to your arms and legs. You may become very dizzy, have a headache, and, in some cases, your arms and legs may become temporarily paralyzed. Some people may also have nausea, vomiting and diarrhea, although these symptoms are much less common.

Neurotoxic shellfish poisoning: The symptoms are very similar to Ciguatera poisoning. After eating contaminated clams or mussels, you will most likely experience nausea, vomiting, and diarrhea. These symptoms will be followed shortly by strange sensations that may include numbness or tingling in your mouth, headache, dizziness, and hot and cold temperature reversal.

Amnestic shellfish poisoning: This is a strange and rare form of poisoning that begins with nausea, vomiting, and diarrhea, which is followed by short-term memory loss, as well as other less frequent neurologic symptoms.

Home Treatment

Shellfish poisoning may be a medical emergency. With sudden or significant symptoms, the person should be taken immediately to an emergency medical center. You may need to call the local emergency number (such as 911) or Poison Control for appropriate treatment information

Before Calling Emergency

Determine the following information:

Patient's age, weight, and condition
Type of fish eaten
Time it was eaten
Amount swallowed

Poison Control, or a local emergency number

The National Poison Control Center (1-800-222-1222) can be called from anywhere in the United States. This national hotline number will let you talk to experts in poisoning. They will give you further instructions.

This is a free and confidential service. All local poison control centers in the United States use this national number. You should call if you have any questions about poisoning or poison prevention. It does NOT need to be an emergency. You can call for any reason, 24 hours a day, 7 days a week.

See: Poison control center - emergency number

What to expect at the emergency room

If you have Ciguatera poisoning, you may receive:

Medicines to stop vomiting
Fluids by IV (to replace fluids lost from vomiting and diarrhea)
A medication called Mannitol to help reduce neurological symptoms

If you have Scombroid poisoning, you may receive:

An antihistamine medication, such as diphenhydramine (Benadryl)
Fluids by IV (to replace fluids lost from vomiting and diarrhea)
Medicines to stop vomiting
Medicines to treat severe allergic reactions (if needed)
Breathing tube (in rare cases)

If you have shellfish poisoning, you may receive:

Medicines to stop vomiting
Fluids by IV (to replace fluids lost from vomiting and diarrhea)

If shellfish poisoning causes paralysis, you may have to remain in the hospital until your symptoms improve.

Expectations (prognosis)

Fish and shellfish poisonings occur on occasion in the United States. You can protect yourself by avoiding fish and seafood caught in and around the areas of a known red tide, and by avoiding clams, mussels, and oysters during the summer months. If you are poisoned, your long-term outcome is usually quite good.

Scombroid poisoning symptoms usually only last for a few hours after medical treatment has begun. Ciguatera poisoning and the various shellfish poisoning symptoms may last from days to weeks depending on the severity of the poisoning. Only very rarely have serious outcomes or death occurred.

Since these poisons are heat stable, there is no way for the person who prepares the food to know that their food is contaminated. Therefore, it is very important that your doctor tell the restaurant that their food is contaminated so that they may throw it away before other persons become sick. Your doctor should also contact the Department of Health to make sure that the suppliers providing the contaminated fish are identified, and all possibly contaminated fish from the same lot are destroyed.

Review Date: 5/20/2008

Reviewed By: Stephen C Acosta, MD, Department of Emergency Medicine, Portland VA Medical Center, Portland, OR. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

A.D.A.M., Inc. is accredited by URAC, also known as the American Accreditation HealthCare Commission (www.urac.org). URAC's accreditation program is an independent audit to verify that A.D.A.M. follows rigorous standards of quality and accountability. A.D.A.M. is among the first to achieve this important distinction for online health information and services. Learn more about A.D.A.M.'s editorial policy, editorial process and privacy policy. A.D.A.M. is also a founding member of Hi-Ethics and subscribes to the principles of the Health on the Net Foundation (www.hon.ch).

A.D.A.M. Copyright

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of any medical condition. A licensed medical professional should be consulted for diagnosis and treatment of any and all medical conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not constitute endorsements of those other sites. © 1997-2009 A.D.A.M., Inc. Any duplication or distribution of the information contained herein is strictly prohibited.

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