PTI Tucson Blog

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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1. Why is Oily Fish so Good for You?
2. The PTI Buzz: Fish
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Let’s talk about two biggies with peanut butter: reduced fat and fortified with omega-3s – both very misleading…

First lets talk about reduced fat. Keep in mind that the fat in peanut butter is the good fat, not saturated fat like you find in meat. When they take out the good fat they replace it with HFC or some sort of sugar. That is a bad exchange, especially if you are diabetic. For all of us though, the good fat found in peanut butter is much better than all the extra sugar. Always choose the full fat peanut butter over the                             reduced fat!

Now, what about fortified with omega-3s? Sure it is true that we as Americas in general do get enough omega-3s as we don’t eat as much fish as we probably should. So getting more omega-3s from peanut butter should be a good idea, right? Well, the answer is yes to some extent. You would have to eat a cup of peanut butter (1520 calories) to get the same amount of omega-3s from a single 4 ounce serving of salmon (200 calories). While some additional omega-3s from your PB is good don’t think for an instant that it is a complete source of them. Enjoy your PB but eat your fish too!

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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1. Farmed Raised Fish vs. Wild Caught Fish?
2. The PTI Buzz: Fish
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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

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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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1. The PTI Buzz – No Need To Whine About Wine
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