Grilled Halibut with Peach and Pepper Salsa
By · CommentsThis recipe is a delicious way to incorporate summertime fruits and veggies available at your local farmer’s market, while enjoying the fun and flavor of a backyard barbecue. Peaches are high in fiber and have both laxative and diuretic effects, which will help you feel lighter and less bloated. Bell peppers are an excellent source of vitamins C and K. By making a fresh salsa instead of using a prepared one, the sodium content is much lower. The halibut is very high in protein and low in fat, and will enhance your weight loss.
Yield: 6 servings (serving size: 1 fillet and about 2/3 cup salsa)
Ingredients
- Salsa:
- 2 ½ cups coarsely chopped peeled yellow peaches (about 1 1/4 pounds)
- 1 1/3 cups chopped red bell pepper (about 1 large)
- ½ cup thinly sliced green onions
- ½ cup chopped fresh arugula
- 1/3 cup fresh lemon juice (about 2 lemons)
- 2 tablespoons chopped fresh oregano
- ¼ teaspoon salt
- 1 habanero pepper, seeded and minced
- 1 garlic clove, minced
- Fish:
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 teaspoon paprika
- 2 garlic cloves, minced
- 6 (6-ounce) skinless halibut fillets
- ½ teaspoon salt
- ½ teaspoon freshly ground black pepper
- Cooking spray
Preparation
1. To prepare salsa, combine first 9 ingredients; toss gently. Let stand 30 minutes before serving.
2. Prepare grill to medium-high heat.
3. To prepare fish, combine 2 tablespoons juice, oil, paprika, and 2 garlic cloves in a large, shallow glass baking dish, stirring with a whisk. Add fish to juice mixture; turn to coat. Cover and let stand 15 minutes.
4. Remove fish from marinade; discard marinade. Sprinkle fish evenly with 1/2 teaspoon salt and black pepper. Place fish on a grill rack coated with cooking spray; grill 3 minutes on each side or until desired degree of doneness. Serve fish with salsa.
Nutritional Information
Calories: 267
Fat: 8.6g (sat 1.2g,mono 4.6g,poly 1.8g)
Protein: 35.3g
Carbohydrate: 11.8g
Fiber: 2.3g
Cholesterol: 52mg
Iron: 2mg
Sodium: 389mg
Calcium: 104mg
Recipe courtesy of www.myrecipe.com.
Amino Acids: Food versus Pill
By · CommentsBodybuilders often spend a lot of money on amino acid supplements and they encourage their clients to buy these supplements stating that they increase their energy, stamina and muscle mass. The truth is that you can get more amino acids (proteins) if you spend your money on wholesome foods.
According to the advertisements in muscle building magazines, protein powders and amino acids are essential for optimal muscle development. Unfortunately these misleading articles have led to the general population spending billions of dollars every year on these types of products. We are often led to believe that just because it is legal and they sell a lot of it then it must be good for you….kind of like cigarettes?! To date there is no scientific evidence that individual amino acids have any bodybuilding effect. The body needs all the essential amino acids to make new muscles. Real food provides the proper balance of all the amino acid’s, costs less, and does not overburden the kidneys.
Often athletes want to bulk up and they take protein pills and powders and are amazed that in 6 weeks they have such improved muscle mass and tone. They attribute it to the protein pill rather then the fact that they have a strenuous work out routine every day and have greatly improved their eating habits. Wholesome meals and consistent training make more of a difference then the protein supplement.
Exercise not excessive protein is the key to developing bigger muscles. In theory, if you want to gain 1 pound of muscle per week, you need 14 extra grams of protein per day, the amount in 2 ounces of meat.
The chart below compares two popular amino acids in the natural food versus the supplement.
Amount arginine(mg) leucine(mg)
Food
2 egg whites 380 600
1C skim milk 350 950
4oz chicken breast 2100 2650
6oz tuna 2700 3700
Supplement
1 serving Twin Labs amino fuel 85 320
1 serving Ultimate Nutrition 350 1260
1 serving Nature’s Best 440 1300
The actual cost comparison reveals that supplements cost anywhere from 2-4x what the whole food cost for the equivalent amount of protein.
This is a recipe that will fool your loved ones into thinking it’s not healthy. The panko breadcrumbs and walnuts
make the chicken crispy without adding much fat or carbohydrate. Walnuts are the best non-fish source of heart-healthy omega-3 fatty acids. Rosemary has been used to treat digestive disorders and headaches. And with over 40 grams of protein per serving, this recipe will keep you satisfied as you lose weight.
Ingredients
- ¼ cup low-fat buttermilk
- 2 tablespoons Dijon mustard
- 4 (6-ounce) chicken cutlets
- 1/3 cup panko (Japanese breadcrumbs)
- 1/3 cup finely chopped walnuts
- 2 tablespoons grated fresh Parmigiano-Reggiano cheese
- ¾ teaspoon minced fresh rosemary
- ¼ teaspoon kosher salt
- ¼ teaspoon freshly ground black pepper
- Cooking spray
- Rosemary leaves (optional)
Yield: 4 servings (serving size: 1 cutlet)
Preparation
1. Preheat oven to 425°.
2. Combine buttermilk and mustard in a shallow dish, stirring with a whisk. Add chicken to buttermilk mixture, turning to coat.
3. Heat a small skillet over medium-high heat. Add panko to pan; cook 3 minutes or until golden, stirring frequently. Combine panko, nuts, and next 4 ingredients (through pepper) in a shallow dish. Remove chicken from buttermilk mixture; discard buttermilk mixture. Dredge chicken in panko mixture.
4. Arrange a wire rack on a large baking sheet; coat rack with cooking spray. Arrange chicken on rack; coat chicken with cooking spray. Bake at 425° for 13 minutes or until chicken is done. Garnish with rosemary leaves, if desired.
Nutritional Information
Calories: 287
Fat: 9.4g (sat 1.6g,mono 1.6g,poly 5.1g)
Protein: 42.7g
Carbohydrate: 6g
Fiber: 0.9g
Cholesterol: 101mg
Iron: 1.6mg
Sodium: 379mg
Calcium: 66mg
Calcium Necessary for Bone Health
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There is growing appreciation that weight-loss surgery is associated with the risk of developing bone disease.
The mechanism for developing bone disease includes both poor absorption of calcium and abnormal vitamin D metabolism. Reduced calcium absorption is due to bypassing the duodenum and proximal jejunum, where most calcium is absorbed.
Calcium supplementation is a routine part of post op management. We recommend that patients take 1500 mg of calcium supplements per day. Calcium citrate is the preferred calcium supplement because it is better absorbed. The supplement also should include Vitamin D, at least 400 IU per day total.
In addition to supplements, eating calcium-rich foods is important. The following calcium-rich foods are recommended for post op patients:
• 1 oz cheese = 200 mg of calcium
• 1/2 cup cottage cheese = 50 mg of calcium
• 1 cup of milk =3 00 mg of calcium
• 1 cup of yogurt = 350 mg of calcium
• 1/2 cup of broccoli or cooked greens = 100 mg of calcium
• 3 oz canned salmon with bones = 150 mg of calcium
• 3 oz sardines = 400 mg of calcium
• 1 cup of navy, pinto or kidney beans = 50 mg of calcium
• 3 oz of shrimp = 100 mg of calcium
• 2 1/2″x1″ square of tofu = 100 mg of calcium
Article by Karen Garner
How you feel can be directly related to what you eat. If you frequently feel stressed out, it is tempting to grab refined carbohydrates, otherwise known as comfort foods, and eat them in unhealthy quantities. Instead of reaching for a pint of premium chocolate ice cream, try changing your diet to include some of the foods below, and see if your stress level decreases. Chances are, when you add in these vitamin powerhouses, you will feel a difference.
1. Blueberries—Besides having been identified as one of the healthiest foods around, blueberries are very high in vitamin C, which has been shown to give the body added reserves to help it deal with high levels of stress. Also, blueberries contain a high amount of fiber, which helps regulate blood sugar levels. Blood sugar levels that fluctuate too much are a major contributor to stress for some people.
2. Low fat or skim milk—Milk is very high in calcium and B vitamins, which help to build your bones and protect nerve health. It is also high in protein, and protein also helps blood sugar to stay stabilized. Try mixing some milk, a sweetener and some frozen blueberries in the blender for a healthy pick-me-up that is super good for you, and an excellent alternative to ice cream!
3. Oranges—Oranges are very rich in vitamin C. When you are stressed, your body releases even more free radicals than usual. Vitamin C helps to keep the free radicals in check, and repairs the body. Basically, it helps protect the body from the cumulative effects of stress.
4. Brown rice—All whole grains, including bulger wheat, quinoa, oats and brown rice contain plenty of B vitamins and also supply serotonin producing carbohydrates that do not spike blood sugar levels. They also contain plenty of healthy fiber.
5. Green vegetables—Broccoli, kale, and other dark green vegetables are powerhouses of vitamins that help replenish our bodies in times of stress. Many vegetables also contain potassium, which is good for our nerves and can calm them. Also, when we eat a diet high in vegetables, we do not feel weighed down by our diet, and it is easier to get stress-reducing exercise.
6. Dried apricots—These are rich in magnesium, which is a stress-buster. Some people even say that magnesium helps reduce heart palpitations brought on by stress. Magnesium is a natural muscle relaxant as well. Apricots are also high in fiber and vitamin C. Don’t eat too many of them, though, because they also contain quite a bit of fructose, a type of sugar.
7. Turkey—Turkey contains an amino acid called L-Tryptophan. This amino acid triggers the release of serotonin, which is a feel-good brain chemical. This is the reason why many people who eat turkey feel relaxed, or even tired, after eating it. L-Tryptophan has a documented calming effect. Chicken is also high in this amino acid. However, don’t eat them fried, or your body will be so busy digesting the fats that you will miss out on the benefit of these foods!
8. soy—Try adding foods that are made out of soy to your diet, such as soymilk, tofu, tempeh and soy nuts. Soy is high in protein, B vitamins, calcium and magnesium.
9. Sweet potatoes—Sweet potatoes can be particularly stress reducing because they can satisfy the urge we get for carbohydrates and sweets when we are under a great deal of stress. Instead of reaching for a donut, eat one of these instead. They are packed full of beta-carotene and other vitamins, and the fiber helps your body to process the carbohydrates in a slow and steady manner.
10. Water—While technically not a food, it is important to have sufficient water intake, as even a mild state of dehydration can stress your entire body. Keep your nerves steady by staying well hydrated.
As you can see, the foods listed above are not only healthy, but they taste good as well! Next time you crave sweets because of stress, reach for some dried apricots, a sweet potato, or make a blueberry smoothie. Eat other wholesome foods the rest of the time, and eventually, your level of stress will decrease, leaving you less susceptible to unhealthy food cravings.
Full story can be read at essortment.com
Weight Loss and Stress Management
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Stress can have adverse effects on all areas of our health, especially our body weight. Many people indulge in sugary or fatty comfort foods when they are under stress, significantly raising their calorie intakes and cholesterol levels. Stress also increases the body’s production of the hormone cortisol, which can lead to the buildup of fat around the abdomen.
In today’s hectic world, stress can become a chronic condition. Long term stress not only makes it difficult to calm down, but it also hinders our memory and concentration while we work. It is important to find ways for our bodies and minds to cope with stress, for the sake of our health and overall quality of life. If you feel overwhelmed by the demands of daily life, consider some of these suggestions:
- Exercise the negativity away. Regular physical activity decreases the amount of cortisol in your body while raising your level of endorphins—chemicals that create a feeling of relief and relaxation. Not only does working out diminish existing tension, it can also reduce your body’s physiological reactions to future stress.
- Express your anxiety, frustration or aggravation in a journal. Putting your thoughts down on paper can help you release the emotional weight caused by life’s stressful situations. Journaling also allows you to organize your thoughts and possibly find solutions to your problems.
- Try breathing exercises. For a few minutes, inhale slowly and deeply through your nose, hold it for a couple of seconds, and then exhale slowly through your mouth. This is a simple technique that can be done almost anywhere.
- If you find breathing exercises to be helpful, you may want to look into meditation. You can teach yourself to meditate through any number of resources or you can take part in a yoga or meditation class. Though you may feel only minimal results at first, you could start to experience significant benefits in just a few sessions.
- Find healthy hobbies that help you relax and distract you from the daily grind. These can be as simple as reading, gardening, cycling, listening to music or any number of activities you enjoy. Taking part in these pastimes may not make your problems go away, but it will alleviate some of the physical and mental pressure they cause.
Excess weight complicates joint, orthopedic issues
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Orthopedic surgeons, rheumatologists and physicians specializing in rehabilitation medicine know that the knee joint has to support the force of three to six times one’s weight.
The impact of extra weight is also multiplied on other joints, including those of the back, hips and ankles. The results of this increased wear and tear are impressive; for example, men who are just 40 pounds over their ideal body weight have a five-fold increase in osteoarthritis.
This close link between obesity and osteoarthritis is well documented. Of course, the incidence of severe osteoarthritis in people that are one hundred or more pounds overweight is exponentially higher, and the age of onset is much earlier. As always in medicine, unless patients and their doctors attack the root cause of their disease, in this case arthritis, medications and other therapy will only temporarily alleviate the pain and will allow for permanent injury to the bone and cartilage to eventually occur. For patients who do not yet require surgery to replace damaged joints, substantial weight loss has been shown to alleviate the debilitating symptoms of osteoarthritis.
Studies have documented that seventy percent of patients that were taking medications for joint pain had no pain and were off all arthritis medications after weight loss surgery. Another published study documented that 58 percent of patients undergoing weight loss surgery complained of chronic low back pain, but this number decreased to only 20 percent after surgery.
The N.E.W. Program specializes in both surgical and non-surgical methods of permanent weight loss and patients often come in to see our specialists, or are referred by their physician, specifically due to chronic joint pain.
In fact, at The N.E.W. Program, patients have often been referred by orthopedic surgeons specifically in order to lose weight prior to joint replacement surgery. Surgical complication after orthopedic surgery is higher in severely obese individuals and recovery from joint replacement is more difficult in obese patients.
A patient who is unable to undergo joint replacement due to excess weight is a prime example of a person who needs surgical weight loss. By now, everyone is aware that osteoarthritis will often improve with good weight control. For those people who are severely obese and are suffering from chronic joint pain, surgery for permanent weight control may be the best option to improve the results of their medical or surgical therapy.
Wellness flows: Losing weight, adding water
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At the start of new exercise or diet routines, the standard suggestion advocates drinking eight 8-ounce glasses of water a day. How much water you actually need depends on your weight, level of activity, the temperature and humidity of your environment, and your nutritional intake. Diet makes a difference because if you eat plenty of water-dense foods like fruits and vegetables your need to drink water will be diminished.
The health site Calories Per Hour offers some specific advantages to getting adequate water intake while trying to lose weight:
- Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.
The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process. - Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.
- Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.
For more on hydration and weight loss and for the full list of advantages, read “Why Drinking Water is Important for Weight Loss” at www.caloriesperhour.com.
