alphabitesnyc: July 2008 Archives

Good news for tomato lovers! In case you haven't heard, the Food and Drug Administration (FDA) has lifted the current warning regarding raw red tomatoes. The results of the investigation determined that tomatoes were not, in fact, responsible for the recent Salmonella Saintpaul outbreak in which over 1200 people were infected in 42 states. According to the FDA, right now the tomatoes sold in the stores and in fields are considered safe to eat. Since this is prime local tomato season, go ahead and enjoy this delicious, healthy, low-calorie fruit (technically speaking) in your favorite summer dishes. 

Nutrition info: (1) tomato provides approximately 22-32 calories (depending on size) and is an excellent source of Vitamin A (beta-carotene), Vitamin C, Vitamin K, Lycopene, Dietary Fiber, Potassium and Manganese. 

Check out today's New York Times Dining In/Dining Out section for a great article on New Jersey tomatoes: www.nytimes.com/2008/07/23/dining/23toma.html?ref=dining

PS: Unfortunately, there is growing evidence that raw serrano and jalepeño peppers, grown in Mexico, are being investigated as the actual Salmonella Saintpaul culprit. People with weak immune systems, infants and the elderly are advised to avoid these foods, raw or in dishes such as fresh salsas, until further notice. (Cooked or pickled peppers from jars are not included in this warning). For the latest information go to www.cdc.gov/Salmonella/saintpaul/

Adding fish to your diet is a great low fat source of protein, and can provide a multitude of nutrients. The latest guidelines from the American Dietetic Association, as well as the American Heart Association, recommend we eat 2 servings of fish per week, especially "oily" fish, which are a great source of Omega-3 fatty acids.  Omega-3 acids are the long chain fats that are considered "heart healthy."

Contrary to what most people may believe, not all fish are created equal. There are a lot of factors to consider. For example, certain fish such as shark, swordfish, tilefish, and king mackerel have the highest amounts of mercury and therefore should be avoided. Even certain tuna, such as bluefin have high amounts of mercury and should not be eaten, especially by pregnant woman and children.  How fish are farm raised, as well as the ecological repercussions are other factors to keep in mind. Another example, tilapia, the fifth most consumed fish in the United States which is predominately farmed, has recently been in the news because of a report in the Journal of the American Dietetic Association which found a presence of Omega-6 fatty acids. Perhaps as a result from the commercial feed. Why is that a problem? To put it simply, currently the American diet is disproportionately higher in Omega-6s versus Omega-3s, and when this imbalance occurs, it can have an adverse inflammatory effect on our hearts. Does that mean we shouldn't eat tilapia? The short term answer is no. While this food is not one of the Omega-3 stars, there isn't enough evidence at this point to add it to the "avoid" list. Not to worry, in general, there is a long list of fish that are relatively safe to eat, such as halibut, snapper, sole, skate, shrimp, that have low amounts of mercury or toxins, that you can eat up to four times a month.

There are fish that are a better bet. Not only are they heart healthy but they are low in contaminants and considered eco-friendly too: artic char, atlantic mackerel, sardines, sablefish, anchovies, rainbow trout (farmed), oysters (farmed) and salmon (wild from Alaska). Regardless, it should make you think next time your in the fish store, how, where, and what's in the fish you choose. The best way to ensure a healthy balance in your diet is to eat a variety of fish. What better time to do that then in summer...grilled with olive oil and lemon!

For more information on how to navigate the waters on which fish is lowest in contaminants and which are environment friendly, The Environmental Defense Fund has it laid out at: http://www.edf.org/page.cfm?tagID=1521

If you are like me, you are probably still recovering from a food hangover from this past July 4th weekend. It's okay to let loose once in a while, but the key is to not let that behavior spin out of control; get back on a healthy regiment the next day. Want to know an easy way to get back on track towards your weight loss goals? A new study soon to be released in the August issue of the American Journal of Preventive Medicine now confirms what nutritionists have been telling their clients to do for years...keep a food diary. Sounds simple, right? It is! 

Researchers at Kaiser Permanente Center for Health Research in Portland found that those subjects who kept a food diary doubled their weight loss, as opposed to those who didn't keep a food diary. In fact the more records they kept, the more weight they lost. Almost 70% of the nearly 1700 obese and overweight subjects lost at least 9 pounds within six months time.  It should be noted that along with the food diaries, the subjects also followed the heart healthy DASH diet, attended weight support groups, and exercised at least 30 minutes a day. But most importantly, keeping a food diary held the person accountable for what they put in their mouths.

Try it for a week or two. At the end of each week, read it through and see how you did. In time you'll notice where you need to make adjustments. If you're really bold, have someone else, like your spouse or a trusted friend, take a look at your journal. Nothing like another pair of eyes to keep you on the right track. All you need is a pen and paper, or if you prefer to do it online, there are a number of programs like www.nutritiondata.com, www.thedailyplate.com and www.mycaloriecounter.com.  I guarantee you'll think twice before ordering that double chocolate fudge cake with ice cream.   

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health."

- Hippocrates

Have a safe and happy 4th of July!