Start Making Choices: Mission: Nutrition, Jerry the Blogger

Jerry the Blogger

Mission: Nutrition

Follow Jerry as he starts making healthier nutrition choices using the Balanced Life™ Plan.
November 18, 2009


Fish Are Our Friends


posted by: Jerry

If you've ever seen Finding Nemo (and readers with young kids surely have -- at least a few dozen times), you know the mantra from the shark "support" group: "Fish are our friends, NOT food." A very funny part of the movie, to be sure. But when it comes to our health, fish really are our friends when they're our food.

You may know fish contain omega-3 fatty acids, which may help prevent heart disease. But did you know how you cook fish can make a difference in how good it is for you? A new study revealed that baking or boiling fish (rather than fried, dried or salted fish) results in more benefits from those omega-3s.

Researchers also discovered adding low-sodium soy sauce or tofu to fish is a good idea for women, possibly because they contain other active ingredients that might have a stronger cardioprotective effect than eating just omega-3s.

Not a big fan of fish? Maybe you should try some new recipes. I've had great success with some of the fish recipes on Start Making Choices -- even our 3-year-old likes them (and that's no small feat). Here are a few delicious fish dishes to help your heart and please your tastebuds:

Chile-Lime Salmon with Asparagus Almond Brown Rice: Baked salmon drizzled with a spicy chile lime sauce served over brown rice with asparagus and almonds.

Baked Red Snapper: Flaky snapper fillets drenched in a flavorful combination of lemon juice, shallots and garlic

Baked Tilapia with Corn and Tomatoes: Dill-seasoned tilapia with corn and tomatoes baked in foil packets for a quick and easy meal

Grilled Halibut Sandwiches: Tender grilled halibut served on a Kaiser roll and homemade tartar sauce

Grilled Tuna with Roasted Corn & Avocado Relish: Grilled tuna steaks topped with a smoky corn and avocado relish

Topic:  Heart Health

July 28, 2009


An OJ a Day ...


posted by: Jerry
Orange juice has gotten a bad rap -- but new medical research may redeem this beloved breakfast beverage.

Growing up, I always drank OJ with my breakfast. Mom and Dad said it was good for me, and I just liked the refreshing taste. But in recent years, I've heard lots of criticism about my favorite juice: that it contains too much sugar, that the nutritional benefits are outweighed by the number of calories, that I'd be better off eating an orange than drinking it. So I don't drink it as regularly as I used to, but I've missed it.

Then I heard about this new research (announced at this week's American Heart Association Basic Cardiovascular Sciences conference in Las Vegas) that found an antioxidant in orange juice that helps lower your risk of heart disease. It's called hesperidin, and this antioxidant improves blood vessel function, scientists found after having a test group drink a morning OJ every day for a month. An antioxidant in orange juice called hesperidin improves blood vessel function and helps lower a person¿s risk of heart disease, researchers report. Sweet!

Does this mean I can add a glass of OJ back to my daily morning routine, guilt-free? I already have a helping of Egg Beaters to kick-start my day and be good to my heart. Now I can wash them down with OJ. I love it when a healthy daily habit just happens to be something I enjoy anyway, don't you?
Topic:  Heart Health



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