Movie Popcorn Loaded With Calories
The Center for Science in the Public Interest (CSPI) has some scary findings about the popcorn sold at movies theaters. The results of their sampling: a Regal medium popcorn (20 cups) had 1,200 calories, 60 grams of saturated fat and 980 milligrams of sodium; add butter and you’ve got an additional 200 calories and 3 grams of fat per 1.5 tablespoons. AMC’s medium popcorn was smaller (only had nine cups) and weighed in at 590 calories and 33 grams of saturated fat. Cinemark’s medium popcorn (14 cups) had 760 calories and 3 grams of saturated fat (both without butter). The high sat fat from two of the companies comes from frying the popcorn in coconut oil. Are you shocked?

The Dangers of Liquid Detox Diets
Beyonce claims to have lost weight using the Mater Cleanse Diet, but is it safe? This video, featuring both a medical doctor and registered dietitian, explains what type of weight you are losing and why it’s not an ideal way to shed pounds. You’ll also also hear about common side effects from folks who went on a cleansing diet. Registered dietitian Colleen Gerg explains some of her safer techniques to detox your body such as eliminating alcohol, caffeine or decreasing processed foods.

Tainted Tortillas Sicken School Kids
In Wisconsin, 101 kids became ill by eating flour tortillas supplied by Chicago’s Del Rey Tortilleria. Amazingly, outbreaks from these tortillas have happened in more than a dozen schools between 2003 and 2006. In 2006, the company recalled tortillas after they were linked to illnesses in Massachusetts and Illinois. Scientists from the FDA have even warned that their tortillas have a high risk to cause illness. So how the heck can schools continue to order from this vendor? Obviously there is some lapse in communication within the system. Congress has been discussing ways to improve the Child Nutrition Act, which regulates the school meal program. Hopefully, they can work on improving their list of vendors who are sickening our kids!

New Study: Fish’s Benefits May Depend on How You Prep It
The American Heart Association found that eating baked or boiled fish instead of fried, dried or salted provides more heart-healthy benefits. The study, which followed nearly 200,000 men and women in California and Hawaii for almost 12 years, found that men who ate the most omega-3-rich fish (about 3.3 grams a day) had a 23% lower risk for heart issues than those who ate less (about 0.8 grams a day). The study also found that adding low-sodium soy sauce to your fish or tofu also had heart-healthy benefits, specifically for women.

Get Fit with Your Video Games
According to newly released research by the American Heart Association, Nintendo’s Wii Sport and some of the Wii Fit games actually make your heart rate rise. Researchers examined 12 men and women and measured how much energy they expended while doing some of the games’ moves. They found that most games were categorized as light to moderate forms of physical activity. This may be a nice gift idea with the cold weather (and more indoor play) around the corner.

Public Enemy #1: Spinach
This week, the Center for Science in the Public Interest (CPSI) released its top 10 riskiest foods — that is, foods that accounted for 40% of all food-borne illnesses since the mid-1990s (yikes!). Topping the list are leafy greens such as spinach. Eggs and tuna round out the top three. Oysters, potatoes, cheese and ice cream are also on the hit list. Check out the full report here.

The Biggest Loser Resort
The hit TV show just unveiled a new video game for Wii and Nintendo DS, which offers personalized workouts. If you need even more incentive to lose weight, try visiting their Biggest Loser Resort at Fitness Ridge in southern Utah. According to the website, the resort offers tons of fitness programs, including circuit training, hiking, kickboxing and outdoor mountain cycling. Chefs and registered dietitians have developed their meals, and nutrition classes are also available. The cost? $1,995 for one week and $7,200 for a month.

New Study: Posting Calories Doesn’t Change Habits
New York is one of the first states requiring chain restaurants to post nutrition information on their menus. A new study conducted by professors at New York University and Yale University examined low-income New York City neighborhoods to see if this was affecting orders. After reviewing sales receipts, reseachers found that people ordered slightly more calories than before the labeling law went into effect. Time to give up? Dr. Marion Nestle, professor at NYU and former chair of their Food, Nutrition and Public Health department (from which I graduated), doesn’t think so. She claims that the whole idea of labeling menu items is to educate the public and have restaurants start being more mindful. Over time folks may decide to change their eating habits.

Farewell, Gourmet Magazine
Published since 1941, Gourmet Magazine has been a sort of food bible for many, including me. I remember flipping through issues when I was little and pointing out recipes I wanted my mom to make. The magazine’s editor, Ruth Reichl, covered many important food issues for the magazine — from food politics to organic farming. I’m sad to hear an American icon will be gone.

Get the recipe »

Nutrients to Know
When it comes to bone health, your most prized nutrients are calcium, vitamin D and magnesium. Calcium is the essential mineral for bone-building — 98% of our body’s calcium is found in the skeleton. Calcium gives strength and stability to our frames. Pretty important, right? Vitamin D, meanwhile, helps our bodies absorb calcium and keep our total body calcium levels in check. As for magnesium, this mineral helps in bone formation and aids in preventing fragility — our bones contain more than half of our body’s overall magnesium.

Dairy
Milk, yogurt and cheese are high-calcium foods that also contain healthy protein and a host of other vitamins and minerals (milk, for example, also has some magnesium and added vitamin D). One cup of milk has about 30% of your daily calcium and 25% of your vitamin D. Stick to the low-fat (1%) or non-fat versions of milk and yogurt, and choose low-fat cheese. This will keep the fat, cholesterol and calories under control.

Still stumped in the dairy aisle? Check out our shopping tips for picking the healthiest cheeses and for navigating the dairy case.

Fortified Foods
If you’re vegan, have trouble digesting dairy or just aren’t a fan, there are plenty of calcium-fortified foods to trade in for dairy. Many juices like orange (Tropicana is a good example) and grapefruit (like this one from MinuteMaid) come with added calcium — one cup of fortified OJ has the same amount of calcium and vitamin D as a glass of milk and more than a day’s worth of vitamin C. You’ll usually find calcium added to citrus juices because their strong flavor disguises any aftertaste. Some brands are better than others, so you may need to shop around to find a fave. (Learn more about picking the right juices.)

Soy milk and other non-dairy milk alternatives like rice and almond milk also have calcium added. Speaking of soy, some packaged tofu made with calcium carbonate also contains the bone-building mineral.

And the list goes on — many breads and cereals are also fortified with calcium and vitamin D. Read up on our top picks for healthy breakfast cereals. Be sure to check the labels for any extra calcium.

Leafy Greens
Many vegetables contain calcium — especially the dark leafy ones like broccoli, kale, collards and turnip greens. You don’t have to eat boatloads — one cup of chopped, raw kale has nearly 10% of your daily needs. Working more of these veggies into your diet is good for more than just bone health; they’re also low in calories and chock-full of antioxidants like vitamins A and C.

Fish
Fish with small, edible bones like sardines and canned salmon are yet another way to get some extra calcium. Canned sardines, canned tuna and salmon also contain some vitamin D. As an added nutritional bonus, these types of fish also provide good doses of heart-healthy omega-3 fats.

Nuts & Whole Grains
Nuts and whole grains — and fruits and veggies in general — are all good sources of magnesium. Almonds do double-duty with their calcium (about 8% of your daily needs per ounce), and all nuts contain heart-healthy unsaturated fats. Whole grains from brown rice, pastas, breads and cereals also supply hunger-fighting, cholesterol-lowering fiber.

Just because it’s got mayonnaise and a Mexican flair doesn’t mean it’s an overindulgence — this whole meal weighs in at only 360 calories and less than 10 grams of fat!

Fish Tacos with Chili Mayo & Grilled Corn
Serves: 4
Prep Time: 15 minutes
Cook Time: 15 minutes

4 ears fresh corn, husks removed
1 pound raw Mahi Mahi fillets
2 teaspoon canola oil
Juice of 1/2 a lime
Kosher salt and freshly ground black pepper

8 corn tortillas, warmed
2 cups shredded green cabbage
Lime wedges

Chili Mayo:
2 tablespoons nonfat Greek yogurt
2 tablespoons mayonnaise
2 tablespoons ketchup
1 teaspoon chili sauce (such as Sriracha)
1 tablespoon freshly squeezed lemon juice

Heat grill or grill pan to medium high. Place corn on grill and cook for 4-6 minutes; season with salt and pepper. Season fish with canola oil, lime juice, salt and pepper. Grill for 5-6 minutes per side until cooked through. Transfer to a plate and break up into chunks. For the chili mayo, place yogurt in a small bowl lined with paper towel for 5 minutes to remove some of the excess liquid. In another small bowl, combine yogurt, mayonnaise, ketchup, chili sauce and lemon juice; whisk to combine. Assemble tacos in tortillas with fish, cabbage and chili mayo; serve with corn and lime wedges.

Calories: 360 calories
Total Fat: 9.5 grams
Saturated Fat: 1 gram
Protein: 27 grams
Carbohydrate: 46 grams
Sodium: 245 milligrams
Cholesterol: 83 milligrams
Fiber: 6 grams

Go to the Right Sources
The Monterey Bay Aquarium’s Seafood Watch program aims to help consumers make seafood choices that keep oceans healthy and their dinner plates safe. They identify sustainable fishing operations and offer many downloadable pocket guides for various parts of the country (different seafood is more accessible to different geographical regions). Some guides are available in Spanish as well as English, and you can even get downloads to your iPhone. They really make it handy.

The guides have an easy-to-read, color-coded system that lists seafood that’s caught or raised in a sustainable manor and that’s low in mercury and other contaminants. (They also have a stand-alone guide for sushi.) Choosing isn’t all black and white — there are so many varieties of seafood to try. To help narrow it down, start with your favorite fish or target your region.

Here are some examples from a couple of the 2009 guides:

Northeast Guide:
• Best Choices: Farmed Artic Char, Wild Alaskan Salmon, U.S.-Farmed Tilapia,
• Good Alternatives: Mahi Mahi, U.S. Shrimp (farmed or wild), Lobster
• Avoid: Atlantic Cod, Red Snapper, Imported Swordfish

West Coast Guide:
• Best Choices: Pacific Cod, U.S.-Farmed Catfish, Wild Pollock
• Good Alternatives: Sea Scallops, US Shrimp (farmed or wild), Yellowfin tuna
• Avoid: Monkfish, Orange Roughy, Imported King Crab

Read Those Labels
When at the market, check packaging for the country of origin or ask your fishmonger. You can also look for the Marine Stewardship Council (MSC) seal. The MSC certifies sustainable fishing operations throughout the country.

Sustainable fish recipes to try:
• Salmon Kebabs with Yogurt Sauce
• Cod with Fennel, Dill and Tomato
• Caramelized Onion and Shrimp Bruschetta
• Baked Tilapia

Mercury in Fish
Since the late 1990s, the FDA has warned that eating too much high-mercury fish can lead to neurological damage, especially to young children and unborn babies. Pregnant women and women of child bearing age shouldn’t be eating more than 12 ounces of fish per week (that’s two meals per week).

Where is this mercury coming from? MethylMercury (a form of mercury) occurs naturally in the environment and also is released into the air by coal-burning power plants. The airborne mercury then moves to our streams and oceans (our ecosystem at work), where nearly all fish and shellfish absorb some level of it. The science indicates that larger fish, which might live longer, accumulate more of it throughout their lives. These include swordfish, shark, king mackerel and tilefish. Other fish have varying levels of mercury — some low-mercury seafood include cod, tilapia, shrimp and salmon. If you’re not sure about your favorite seafood, this mercury calculator is helpful. The site — Gotmercury.org — also has a downloadable mobile version, which is handy for restaurants or when food shopping.

Skeptical about these claims or possible negative effects? Don’t be. Entourage star Jeremy Pivens was eating sushi twice a day until mercury intoxication made him sick.

Despite the reports, mercury-heavy foods are still out there. A 2008, New York Times article revealed that numerous sushi restaurants in Manhattan contained more than the allowable levels of mercury. Signs of mercury intoxication include numbness in the hands and feet, impaired speech, hearing and walking, muscle weakness, skin rashes, memory loss and even mental disturbances.

If you want to know more, the Evironmental Protection Agency’s site (EPA) has some helpful info.

Mercury in High Fructose Corn Syrup
You’ve likely seen the news — two recent studies found mercury in high fructose corn syrup (HFCS), a manufactured sweetener widely used in packaged foods. The first study published in Environmental Health found a detectable level of mercury in 9 out of 20 samples of commercial HFCS. A second study found that almost half the tested samples of commercial HFCS contained the toxin. More troubling: researchers tested 55 popular brand-name foods and beverages that list HFCS as the first or second ingredient — about a third contained mercury.

If you’re not familiar with HFCS, the sweetener is added to sodas, yogurts, soups, lunch meats, breakfast bars — tons of foods that you and your kids might be eating! And remember what I said: mercury has been linked to neurological damage in kids.

The Bottom Line
This all sounds like a lot of doom and gloom — and you might be rightfully wary of yet another food scare. So how worried should we be about the mercury found in HFCS? The good news is mercury-free HFCS is available and, in a recent review, researchers found soft drinks to be practically mercury-free. (Remember, your best bet is to always avoid HFCS if you can — by eating homemade, fresh meals.)

Fish, however, is still a problem. One of my favorite food experts, Dr. Marion Nestle, the author of Food Politics, agrees that mercury is unhealthy and environmental contamination could play a role. Her call for action includes changing the process of making HFCS and looking for ways to clean up and avoid unnecessary pollution that can affect our food and overall health.

Tilapia has gained popularity over the past 20 years. Once a fish that no one had heard of, now it’s the seafood everyone wants to try. It is easy to see why – tilapia is affordable, easy to prepare and has a mild flavor that appeals to those who may not love fish. You might say it’s the perfect “starter fish.”

Types to buy:
Since it is almost completely farm-raised, tilapia is available year-round. Unlike many other farm-raised fish, tilapia is ecologically sustainable so you can feel good about buying it. The Monterey Bay Aquarium group’s Seafood Watch, which helps consumers buy eco-friendly seafood, advises avoiding tilapia from China and Taiwan because they may be raised in polluted waters. They label tilapia raised in the United States as the “best choice” while tilapia from Ecuador, Brazil, Honduras and Costa Rice are “good alternatives.”

You can find tilapia fresh or frozen at most fish markets and grocery stores. When buying, choose pieces that are firm, brightly colored and odorless (a fishy smell means it isn’t fresh). Cook that fish right away — within 24 to 48 hours of purchase.

Other benefits:
Tilapia is low in fat and high in protein. It is extremely mild and tastes good with just about anything. Grill it up for fish tacos or steam it with ginger and coconut milk. I love to prepare this firm, white fish with garlic and citrus or toss it into a warm pot of creamy chowder.

Tilapia recipes to try:
• Coconut Milk Tilapia
• Tilapia with Citrus Bagna Cauda
• Tilapia Corn Chowder
  ]]> http://blog.healthyeats.com/blog/2009/01/20/take-on-tilapia/feed/ 9 http://blog.healthyeats.com/blog/2009/01/12/spotlight-recipe-fish-tacos/ http://blog.healthyeats.com/blog/2009/01/12/spotlight-recipe-fish-tacos/#comments Mon, 12 Jan 2009 14:00:17 +0000 Dana Angelo White http://blog.healthyeats.com/?p=574
  Fish tacos are fresh, delicious and easy to prepare. Mix it up by using different kinds of firm fish such as halibut, mahi mahi or cod. Try soft corn tortillas instead of flour and experiment with different kinds of salsa. Green Mountain Gringo is one of my store-bought favorites, or you can make your own. A bright pineapple salsa or tangy salsa verde made with tomatillos would be a fabulous topper.

  Get the recipe >>

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