Fish health benefits may outweigh mercury concerns

By Adam Marcus

NEW YORK
Fri Nov 26, 2010 10:16am EST

NEW YORK (Reuters Health) - It may be a red herring to worry over whether people who eat lots of fish may lose whatever heart benefits they might have gained because of an increased exposure to mercury, a new study shows.

Rich in omega-3 fatty acids, fish is thought to rank high on the list of heart-healthy foods. But it has a potential dark side: many fish species that wind up on the plate have high levels of mercury, a known neurotoxin.

The scientists studied more than 900 Swedish men and women who answered questionnaires about the amount of fish in their diet. The researchers also analyzed the subjects' red blood cells for levels of mercury and selenium, another element that has been tied to heart health.

Mercury levels in the subjects were generally low by Scandinavian standards, the Swedish team found, but higher than much of the U.S. population. But people whose red blood cells showed elevated amounts of mercury did not have a higher risk of cardiac problems than those whose red cells had less of the toxin.

In other words, "the protective nutrients in fish override any harmful effect of mercury at these low levels of mercury," says Maria Wennberg, a public health researcher at Ume University and a member of the study team.

The American Heart Association recommends that people consume at least two servings of fish a week. Salmon, mackerel and albacore tuna are particularly high in omega-3 fatty acids.

One expert questioned the findings, which appear in the American Journal of Clinical Nutrition. Dr. David O. Carpenter, director of the Institute for Health and the Environment at the University at Albany, in Rensselaer, New York, said the Swedish researchers assumed that the mercury in the subjects' blood cells came from fish.

"That's just not a legitimate conclusion," said Carpenter, who noted that many other sources of environmental mercury, including coal-fired power plants and dental fillings, might account for the presence of the element.

What's more, he said, fish in the Baltic Sea, which borders Sweden, are high in other toxic compounds such as PCBs, which complicates the picture.

"The fact that you don't have a significant effect (on heart risks) with measured levels of omega-3 fatty acids, and no effect of fish consumption, says to me that this study is totally inconclusive," Carpenter said.

The researchers did not call their study the last word on the subject. Although they found no association between the amount of fish the study subjects reported eating every month -- or their blood levels of two omega-3 fatty acids -- and their risk of heart disease or stroke, that likely reflects the drawbacks of relying on subjects' memory rather than a real effect, they said.

Wennberg cautioned that her study "does not discard the need of restrictions in consumption of fish high in mercury" -- species including predators such as perch, shark, swordfish and halibut.

The FDA, for example, advises women who are pregnant or who might become pregnant to avoid eating shark, swordfish, king mackerel or tilefish because of their high mercury content. The agency says these women can safely eat one meal a week of albacore tuna, which has more mercury than other types of tuna.

The study did raise one potential red flag: people whose red blood cells had elevated traces of selenium appeared to be at increased risk of sudden cardiac death. The number of such cases was small, however, so the researchers called for more investigation into the possible link.

SOURCE: American Journal of Clinical Nutrition, online November 3, 2010.

3 Green Bean Recipes

Green beans, another traditional holiday favorite, are naturally low in calories and fat-free. Just be sure not to ruin a perfectly light and healthy side dish with creamy soup and fried onions! Instead…try steaming the green beans and then top with this delicious vinaigrette that will both please your palette and curb your holiday weight gain. Remember…double up on the green beans and cranberries and eat smaller portions of the “heavier” holiday foods!

1. Light & Healthy Green Beans with Vinaigrette

Food weight: 2.0

Yield: 4 servings (serving size: ~ 1 cup)

2 pounds trimmed fresh green beans
2 Tbsp extra virgin olive oil
¼ cup minced shallots
3 Tbsp coarsely chopped almonds
2 Tbsp brown sugar
¼ cup white balsamic vinegar

Steam green beans for ~5 minutes or until done. Drain and set aside. In a small skillet, sauté shallots in olive oil for ~ one minute until lightly browned. Add almonds, sauté one minute. Remove from heat, let cool then add sugar and vinegar—stirring until sugar dissolves.
Pour vinaigrette over beans, tossing gently to coat.

Nutritional Information per Serving:
Food weight: 2.0, Calories: 210, Fat: 10 g, Cholesterol: 0 mg, Sodium: 15 mg, Carbohydrate: 28 g, Dietary Fiber: 7 g, Protein: 6 g

2. Roasted Green beans with Shallots

Food weight: 1.5

Yield: 4 servings (serving size: ~ 1 cup)

2 pounds fresh trimmed green beans
2 shallots, minced
2 Tbsp extra virgin olive oil

Salt & pepper to taste

2 Tbsp sliced almonds

Preheat oven to 400 ºF.

In a large bowl, toss green beans, shallots, oil and salt and pepper. Spread on a cookie sheet. Roast at 400 ºF for ~ 20 minutes until beans are lightly browned (stir halfway). Put in a serving bowl and toss with almonds.

Nutritional Information per Serving:

Food weight: 1.5, Calories: 160, Fat: 9 g, Cholesterol: 0 mg, Sodium: 15 mg,

Carbohydrate: 19 g, Dietary Fiber: 6 g, Protein: 5 g

3. EZ and Delicious Green beans
Food weight: 1.5
Yield: 4 servings
2 pounds trimmed fresh green beans
2 Tbsp extra virgin olive oil
4 teaspoons Dijon or stone ground mustard
freshly ground black pepper and salt to taste, optional

Cook beans in a large pot of boiling water until tender crisp (approximately three to four minutes). Drain beans and transfer to a bowl of ice water to stop cooking. Drain well and pat dry. Heat oil in a large skillet over medium high heat. Sauté green beans with mustard and salt and pepper to taste, stirring until heated (approximately four minutes). Serve hot.

Nutritional Information Per Serving (approximately 1 cup):
Food weight: 1.5, Calories: 140, Fat: 7 g, Cholesterol: 0 mg, Sodium: 135 mg, Carbohydrate: 17 g, Dietary Fiber: 6 g, Protein: 4g

Tips for Exercise Success

Swimming, cycling, jogging, skiing, aerobic dancing, walking or any of dozens of other activities can help your heart. They all cause you to feel warm, perspire and breathe heavily without being out of breath and without feeling any burning sensation in your muscles. Whether it is a structured exercise program or just part of your daily routine, all exercise adds up to a healthier heart.

Here are some tips for exercise success from the American Heart Association:

1. If you've been sedentary for a long time, are overweight, have a high risk of coronary heart disease or some other chronic health problem, see your doctor for a medical evaluation before beginning a physical activity program. 
2. Choose activities that are fun, not exhausting. Add variety. Develop a repertoire of several activities that you can enjoy. That way, exercise will never seem boring or routine. 
3. Wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing appropriate for the weather and the activity. 
4. Find a convenient time and place to do activities. Try to make it a habit, but be flexible. If you miss an exercise opportunity, work activity into your day another way. 
5. Use music to keep you entertained. 
6. Surround yourself with supportive people. Decide what kind of support you need. Do you want them to remind you to exercise? Ask about your progress? Participate with you regularly or occasionally? Allow you time to exercise by yourself? Go with you to a special event, such as a 10K walk/run? Be understanding when you get up early to exercise? Spend time with the children while you exercise? Try not to ask you to change your exercise routine? Share your activity time with others. Make a date with a family member, friend or co-worker. Be an active role model for your children. 
7. Don't overdo it. Do low- to moderate-level activities, especially at first. You can slowly increase the duration and intensity of your activities as you become more fit. Over time, work up to exercising on most days of the week for 30-60 minutes.
8. Keep a record of your activities. Reward yourself at special milestones. Nothing motivates like success!

Recipe: Light Pumpkin Pie

This Thanksgiving, lighten up your holiday with a new, lighter pumpkin pie. This recipe uses fat-free milk, egg whites and a little less sugar to allow the classic pumpkin pie spices cinnamon, nutmeg and allspice to shine a little brighter. A graham cracker pie crust and a fat-free whipped topping are also great ways to cut down on the weight of this popular holiday fare.


Food weight: 2.0

Ingredients:
9-in ready-made graham cracker pie crust (trans-fat free)

Filling:
1 can (15 oz.) of pumpkin puree
3/4 cup evaporated fat-free milk
3 egg whites or 1/3 cup egg substitute
2/3 cup dark brown sugar, packed
1/2 Tablespoon pumpkin pie spice

DirectionsPreheat oven to 375 degrees.
Place all of the filling ingredients into a blender and puree until smooth. Pour into pie shell and bake 50 minutes (middle rack) or until pie is just set.
Set on a wire rack and allow pie to cool completely before serving.
Top with fat-free whipped topping.

Makes 8 servings. Per serving: Food weight: 2.5, calories: 260 calories, 8g fat (1.5 g. saturated fat) 44g carbohydrates, 5g protein, 3g fiber, cholesterol 0 mg, sugars 34g and 230 mg sodium.

Note: make your own graham cracker crust and bring the food weight down to 2.0!

Graham cracker crust:
1 ½ cups graham cracker crumbs
¼ cup sugar
1 T. canola oil

Preheat oven to 350 degrees. Blend graham cracker crumbs, sugar and oil and mix well. Pat into 9-in pie pan. Bake for 10 minutes. Allow shell to cool before filling.

Healthy Weight Management for the Holidays

If you're looking for a little help keeping your waistline from expanding to Santa-like dimensions this holiday season, the best way to do that is to focus on staying healthy. Diets can feel like self-denial, while a new-found commitment to living healthily can be a great way to increase your self-awareness and encourage yourself to make better holiday choices.

Here are a few tips to keep sane (and slim) this holiday season:

• Don't deny yourself special holiday treats, simply help yourself to a small serving and stop after one.
   
• Be realistic: this is not the time to lose weight. Goal for maintaining your weight instead.
   
• Move around: take a walk with your family after dinner, rather than crashing out on the couch. Pick a parking spot further away from the store to get some exercise, or do a few laps around the mall before you start shopping.
   
• Stick to your exercise routine: feeling festive is no reason not to hit the gym. In fact, it will be a lot easier to eat that cookie or have a glass of eggnog if you know that you'll be sweating it off in spin class the next day.
   
• Trying talking rather than eating- if you strike up a conversation at a holiday party, you're less likely to find yourself grazing at the food table.
   
• Learn to say no- if you don't want to eat something, go somewhere, or do something, you have the right to decline. Be kind and courteous while respecting your own needs and desires.
   
• Have a snack at home: before you head out, eat a healthy snack- a handful of nuts, a bowl of fruit and granola with yogurt, etc. This will keep you from falling prey to sugary holiday foods when what you really need is sustenance.
   
• Avoid temptation: don't sit next to the desert table or leave cookies and candies out and about where you'll be tempted. If you get something unhealthy as a gift, share it with others or take it to a potluck.
   
• If you're going to be on the road, pack some healthy snack options.
   
• Offer to bring a salad or a healthy side to potlucks. That way, you know there will be a least one healthful item available.

3 Gluten-Free Recipes for the Holidays

A recent article in The New York Times offers a few recipes that are gluten-free.

From the article:
"When Silvana Nardone’s son Isaiah was diagnosed with gluten intolerance three weeks before Thanksgiving, the Brooklyn mom knew she faced a particularly challenging holiday meal. But as the owner of a bakery and founding editor of the food magazine Every Day With Rachel Ray, Ms. Nardone was up to the challenge.

Gluten is a protein found in wheat, rye and barley, so it can be challenge to cook without it. Ms. Nardone’s adventures in gluten-free cooking are documented in her new cookbook, “Cooking for Isaiah: Gluten-Free & Dairy-Free Recipes for Easy Delicious Meals.”

Gluten-Free Pumpkin Dumplings With Radicchio

Something to keep in mind when you make this recipe — it’s a lot easier than you think. The dumplings are super light and pillowy, but if you prefer a firmer texture, add more gluten-free flour, 1 tablespoon at a time, to the pasta dough.

1 15-ounce can pure pumpkin puree
2 large eggs, lightly beaten
1 cup store-bought gluten-free flour blend
Salt
2 tablespoons extra-virgin olive oil
1 medium onion, finely chopped
1/4 teaspoon crushed red pepper flakes
1 small head radicchio, sliced into 1/4-inch strips (about 2 cups)
2 tablespoons chopped fresh flat-leaf parsley


1. Bring a large pot of salted water to a boil. In a large bowl, combine the pumpkin puree, eggs, flour and 1 teaspoon salt to make the dough.

2. In a large saucepan, heat the olive oil over medium heat. Add the onion and red pepper flakes and cook until softened, about five minutes; remove from the heat and set aside.

3. When the water comes to a boil, use a teaspoon to scoop up the dough and form a dumpling, then carefully slide the dumpling off the spoon and into the boiling water. Continue forming dumplings until half the dough is used. Cook until the dumplings float, then simmer for about two minutes; remove with a slotted spoon and add to the saucepan with the onion. Repeat with the remaining dumpling dough.

4. Return the saucepan with the onion to medium-high heat. Toss in three-quarters of the radicchio and stir gently until just wilted, about two minutes; season with 1/2 teaspoon salt or to taste. To serve, divide the dumplings and sauce among four bowls and top with the remaining radicchio and parsley.

Yield: Serves 4.


Gluten-Free Apple-Pecan Cornbread Stuffing

Instead of toasting the cornbread, you can spread out the pieces on a baking sheet and let them sit on your counter top overnight, uncovered, to dry out.

Double Corn Cornbread:

1 cup rice milk
1 tablespoon apple cider vinegar
1 cup cornmeal, preferably medium grind
1 cup store-bought gluten-free flour blend
1/4 cup sugar
1 tablespoon baking powder
1 teaspoon baking soda
1 teaspoon salt
2 large eggs, at room temperature, lightly beaten
1/4 cup oil of choice
1 cup corn kernels (from about 1 ear of corn)


Stuffing:

2 tablespoons extra-virgin olive oil, plus more for greasing
1 small onion, chopped
2 stalks celery, thinly sliced
Salt
Pepper
4 cups Double Corn Cornbread (see recipe below), toasted and cut into 1-inch pieces
1 Granny Smith apple, peeled, cored and finely chopped
2 teaspoons dried herb blend, such as McCormick Italian Seasoning
1/2 cup chopped pecans


1. Prepare the cornbread. Preheat oven to 350 degrees Fahrenheit. Grease a 4 1/2-inch by 8 1/2-inch loaf pan. In a small bowl, stir together the milk and vinegar. In a medium bowl, whisk together the cornmeal, flour, sugar, baking powder, baking soda and salt. Stir in the milk mixture, eggs and oil until just blended; fold in the corn kernels. Pour the batter into the prepared pan.

2. Bake until golden and a toothpick inserted in the center comes out clean, about 45 minutes. Let cool completely in the pan set on a wire rack.

3. Prepare the stuffing. Preheat oven to 350 degrees. Generously grease an 8-inch square pan with olive oil. In a skillet, heat the olive oil over medium heat. Add the onion and celery and cook until softened, about five minutes; season with 1/2 teaspoon salt and 1/4 teaspoon pepper, or to taste.

4. In a large bowl, toss together the onion mixture, cornbread, apple and herb blend. Transfer to the prepared pan. Scatter the pecans on top and cover with foil; bake for 15 minutes. Remove the foil; bake until crispy and golden, about 20 minutes more.

Yield: Serves 6 to 8.


Isaiah’s Pumpkin Muffins With Crumble Topping

If you make these muffins around the holidays, stir a handful of dried cranberries or 1/4 cup chopped walnuts into the batter. You can also make pumpkin muffin tops with this recipe — just use a muffin-top pan and bake for about 10 minutes.

Topping:

1/4 cup store-bought gluten-free flour blend
1/4 cup packed light brown sugar
1/4 cup granulated sugar
1/2 teaspoon pumpkin pie spice
4 tablespoons all-vegetable shortening
Confectioners’ sugar, for sprinkling

Muffins:

1 3/4 cups store-bought gluten-free flour blend
2 teaspoons baking powder
2 teaspoons pumpkin pie spice
3/4 teaspoon salt
2 large eggs, at room temperature
1 cup canned pure pumpkin puree
1 cup granulated sugar
1/2 cup oil of choice
1 tablespoon pure vanilla extract


1. Preheat oven to 350 degrees Fahrenheit. Line a 12-cup muffin pan with paper liners.

2. Prepare the crumble topping. Whisk together the flour, brown sugar, granulated sugar and pumpkin pie spice in a medium bowl. Add the shortening and, using your fingers or a fork, blend together until coarse crumbs form.

3. To make the muffins: Whisk together the flour, baking powder, pumpkin pie spice and salt in a large bowl.

4. In a medium bowl, whisk together the eggs, pumpkin puree, granulated sugar, oil and vanilla until smooth. Add to the flour mixture; stir until just combined.

5. Fill each muffin cup almost full; top each with crumble topping. Bake until the muffins are springy to the touch and a toothpick inserted into the center comes out clean, 20 to 25 minutes. Let cool in the pan, set on a wire rack. Using a sieve, sprinkle with confectioners’ sugar.

Yield: 12 muffins.

Nutrition Tip and Recipe from Dr. Janet

Staying Lean at Halloween

"Overdosing on huge quantities of sugary, empty-calorie junk food—for the few days post-Halloween—will not harm your kids except perhaps to give them a stomach ache, reinforce poor eating habits and contribute to a few dental caries. While I certainly think it would be wiser for parents to put the brakes on the amount of Halloween candy their kids eat, a little candy excess for a day or two will not have real lasting effects.

 

That said, with today’s obesity epidemic among our nation’s children, parents must emphasize a healthy lifestyle, meaning teaching children the value of good eating habits and daily exercise. The best way to teach kids healthy eating habits is to provide nutritious meals and snacks in the home, and lobby for healthier foods and daily PE at schools. Sugary, high-calorie Halloween candy is not a nutritious snack food and should be limited in your child’s diet and replaced on a daily basis with healthier snack options such as low-calorie popcorn, cut up fruit and vegetables, or yogurt.

 

When it comes to Halloween, moderation and control are key. Parents should take charge of their kids’ candy loot. Here are some Halloween survival tips:
-Make sure you know the people who are giving your children candy.
-Once your kids bring home the candy, check that the wrapper on the candy is sealed and unbroken.
-Have your children sort out their candy, choosing only their favorites. (The rest give away or even throw away.)
-Take the candy and put it somewhere where you can control your kids’ intake.
-Allow your children a few pieces a day of their candy loot for just a few days, and then get it out of the house!
-Junk food should not be a dietary staple for kids but only an occasional treat."

 

Recipe: Pumpkin Pie Pudding

 

Food weight: 1.0

 

IngredientsYield: 4 servings (serving size: 1 cup)

 

• 1 cup cool whip (thawed)
• 1 cup pumpkin puree
• 1 packet vanilla instant pudding (preferably sugar-free)
• 1 ¼ cup milk
• ¾ tsp pumpkin pie spice

 

Directions: Mix all ingredients together, place in refrigerator to set. Serve when cool.

 

Nutritional Information Per Serving (1 cup):
Food Weight: 1.0, Calories: 80, Fat: 7 g, Cholesterol: 0 mg, Sodium: 130 mg,
Carbohydrate: 16 g, Dietary Fiber: 3 g, Sugars: 7 g, Protein: 4 g