The PTI Blog

Sushi comes in all shapes and sizes but not all sushi is created equally when it comes to nutritional content.  See the table below for nutritional information on many popular sushi rolls.

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As you can see not all sushi is created equal. When ordering your favorite kind of rolls, be aware of the calories.  The more you “layer” a roll with, tempura flakes, spicy mayo, special sauces and more, the more calories it will contain.

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Last week we talked about the benefits of including more fish in your diet. From both a nutritional and environmental perspective, farmed fish are far inferior to their wild counterparts.

Here’s WHY:

Wild Salmon get more exercise!

• Despite being much fattier, farmed fish provide less usable beneficial omega 3 fats than wild fish
• Due to the feeding conditions of aquafarming, farm-raised fish are filled with antibiotics and exposed to more concentrated pesticides than wild fish
• The fat content of farmed salmon is excessively high–30-35% by weight
• Wild salmon have a 20% higher protein content
• Farmed salmon contains higher concentrations of toxins known as PBDE‘s, a horrible class of carcinogenic compounds.

Fitness Fast Fact: Play 12 minutes of volleyball on the beach and burn 100 calories!

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Oily fish has an exceptionally high amount of Omega 3 fatty acids. These fatty acids are the essential fatty acids your body needs for almost every function from producing hormones to reducing inflammation.

Braised Salmon

Omega 3 fatty acids also:

• lowers  blood pressure
• lowers heart rate
• lowers risk of death from heart disease
• lowers risk for stroke
• lowers risk for depression
• lowers risk for some cancers

What is the best fish to eat:

• Salmon
• Halibut
• Tuna (in moderation due to high mercury levels)
• Cod
• Sardines
• Anchovies

Fitness Fast Fact: Try water aerobics for 30 minutes and burn 150 calories!

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Beans are just so healthy for us to consume.  Studies show that as little as one to three cups of beans a week can have a positive impact on our health.  They are a source of fiber, protein and nutrients and can help lower your cholesterol and decrease your risks for heart disease.

Take a look at the following chart to see how many calories, grams of protein, fat, carbohydrates and fiber each type of bean contains in a single serving.

According to research performed by Michigan State University, kidney beans, lima beans, pinto beans and navy beans are the healthiest!

Fitness Fast Fact: Swim laps for 20 minutes and burn 150 calories!!!

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Instead of using rich marinades to add flavor to your food, try using herbs and spices.  This reduces fat, sugar and overall calories.  Here are some herbs and spices you will love.

Fresh Basil from the Herb Garden

Basil: Works great on Italian foods (especially tomatoes, pasta, chicken, fish and shellfish)

Chili powder: Perfect for bean or meat stews and soups

Chives: Great for sauces, soups, baked potatoes, salads, omelets, pasta, seafood and meat

Cilantro: Perfect for Mexican, Latin American and Asian cuisine; Rice, beans, fish, shellfish, poultry, vegetables, salsas and salads

Dill (fresh): Add to seafood, chicken, yogurt, cucumbers, green beans, tomatoes, potatoes and beets

Paprika: Add to any Spanish dishes, potatoes, soups, stews, baked fish and salad dressings

Sage: Work great in poultry stuffing, chicken, duck, pork, eggplant, and bean stews and soups

Cumin: Great in curried vegetables, poultry, fish and beans

The average plate at a barbecue can add up to approximately 1,500 calories.  For some people that is a day’s worth of calories.  Here are some ways to cut the calories but still enjoy your meal.

Fish Kebabs Grilled to Perfection!

Best Appetizers: Baked tortilla chips and salsa, crudites and low-fat dip
Best Entree: Grilled kebabs, chicken, sirloin, fish or tofu with lots of vegetables
Best Side Dishes: Field green salad, grilled corn on the cob, grilled asparagus
Best Alcoholic Beverage: Light beer (about 90 calories) or white wine spritzers
Best Dessert: Watermelon or fresh fruit salad

These healthy choices can cut your calories in half!

Fitness Fast Fact: Do some gardening; cutting, weeding or raking for 40 minutes can burn up to 200 calories!

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As much as things change they stay the same. The advice our parents and grandparents gave us still holds true today. Here are some tips that were offered up by past generations to stay healthy.

1. Start your day with hot water and lemon juice
2. Never skip breakfast
3. Drink water throughout the day
4. Eat your vegetables, especially from the garden
5. Eat at least one bowl of vegetable soup a day
6. Have three prunes every morning at breakfast
7. Snack on fresh fruit and vegetables throughout the day
8. Stand up straight – better posture equals a better body

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Here are eight ways to help you lose those ten pounds that have been hanging around for way too long.  Remember, there are 3500 calories in a pound, you need to create a calorie budget and burn more than you are taking in.

Fitness and Nutrition

1. Switch from whole-milk products to skim-milk products
2. Reduce the use of butter and margarine
3. Use extra-lean ground beef, ground white meat chicken or ground white meat turkey
4. Switch from fried potato chips to the baked ones
5. Switch from 100-plus-calorie sandwich bread to the light whole-grain bread
6. Swap fruit juice for real fruit
7. Increase your exercise and work up to 500 calories a day
8. Remove the skin from a chicken breast after cooking and save 100 calories

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Just in time for finals! The following is a list of foods that contain vitamin K, E and Zinc, as well as other vitamins and minerals that can help increase both attention and memory. 

• Pumpkin seeds
• Broccoli
• Nuts
• Oily fish
• Blueberries
• Tomatoes
• Blackcurrants
• Eggs
• Almonds
• Green tea or coffee
• Red Wine
• Dark Chocolate

It may be a good idea to save the red wine for after exams or your big work presentation!

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The word Superfood is tossed around a lot lately.  There are all sorts of exotic superfoods that seem to cost their weight in gold!  However, you do not have to break the bank to have superfoods in your diet.  Here are ten superfoods that are exceptionally rich in nutrients and anti-oxidants and commonly found in your kitchen.

Super Soup!

1. Black Pepper
2. Sunflower Seeds
3. Onion
4. Peas
5. Sesame Seeds
6. Garlic
7. Celery
8. Bell peppers
9. Beans
10. Tomatoes

Add all of these to a pot of soup and have everything you need to have a Super Soup!

Fitness Fast Fact: Ride your Bike for 30 minutes at a moderate speed and burn 200 calories!

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