Choosing Seafood - Nutrition Vs Sustainability

Fish and other seafood are often fantastic sources of nutrition. Many species are high in protein and some even supply relatively high concentrations of omega-3 fatty acids. Unfortunately, our oceans and fisheries are facing a global crisis that may prevent future generations from enjoying and benefiting from fish and seafood. Overfishing and poor fisheries management practices are destroying fish populations and severely polluting waterways. If we continue on our current path, many of our favorite seafood items will simply become unavailable. As a consumer you can make a difference with your purchasing choices in the grocery store and the restaurant. Choosing the right marine foods will not only directly help maintain current populations by may also impact the practices of fishers and aquaculturists (fish farmers) for the better.

Overfishing is a somewhat complicated subject, owing to the complexity of interactions between different species within an ecosystem, various influences on population growth rates, and the different types of fishing and methods of aquaculture. However, there are some clear principles that are important and easily understood, even by those not in the fishing industry. The first is that every species matters. Some may question the importance to an ecosystem of halibut or flounder, for example. The truth is that the homeostasis of energy flows through an ecosystem is finely balanced through predation, breeding, disease, adaptation, and other factors. When a particular species is removed from an environment or even significantly reduced in number, it can no longer fulfill its natural role in the system. The result can be an explosion in the population size of other organisms that compete for resources with or who usually serve as food for the endangered species. That imbalance may then affect other species of both plants and animals that live within the same system. To maintain biodiversity and a stable ocean environment, it is imperative that we prevent overfishing of all species.

It's also important to understand why some species are more susceptible to overfishing than others. Fish that live in deep, cold waters like orange roughy generally have slower metabolisms, mature later in life, and breed less frequently than those that live in shallower, warmer waters. Fishing methods like deep-sea trawling are especially harmful to these sensitive species because they can be extremely efficient at catching these deep dwellers and are able to operate for long periods of time. As a community's breeding population is fished out, the ability of the group to replenish itself naturally decreases. At a certain point, the spawning rate sinks low enough that the population as a whole begins to decrease.

While aquaculture at first appears to be a fantastic alternative to open water fishing, it is not without its drawbacks. Because fish farms house large numbers of fish in small areas, they can produce waste water with extremely high concentrations of nutrients and bacteria. When these products are released into the surrounding waters, they can negatively affect native species and produce algal blooms, throwing the local ecosystem far out of balance. In addition, when the algal blooms eventually die off, their decomposition can deplete the water's oxygen level.

Aquaculture has also been responsible for the introduction of invasive species into the local environment. The newcomers can sometimes outcompete native species for food and other resources, decimating the native populations. Finally, foreign organisms may carry parasites or diseases to which native organisms have no defense. The Japanese oyster drill is an example of a detrimental piggy-backer, coming to North America in the early 20th century within shipments of Pacific oysters.

So, now that you've heard all of the doom and gloom, what can you do to help? Fortunately, the answer is easy. Choose fish and seafood products made from species farmed or fished using sustainable practices. There are a number of resources available to help you get on the right track. One of the best is the Monterey Bay Aquarium's Seafood Watch Pocket Guides website. They have downloadable references that help you choose sustainable fish species specific to each region of the US. Another excellent resource is the Marine Conservation Society's (MCS) fish purchasing guide. It even breaks down which fish are best to buy by month. Finally, look for sustainability ratings for seafood products in supermarkets. More and more suppliers are packaging their fish with color-coded labels indicating a level of sustainability certified by independent organizations like MCS. They are an easy way to quickly assess what you're buying and to help make more informed decisions. Choose the right seafood products and benefit from their excellent nutritional properties while helping to save fish populations from collapse. Do your part and we will all be better off in the long run!

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Nutrition Labels Are Not Always Accurate

If you venture into a store and saw sugar free cookies on the shelf and they tasted too good to be true, you may doubt they are sugar free. In your moment of doubt you look down at the nutrition label and verify that the cookies do not, in fact, contain sugar. "WOW! If the label states the cookies are sugar free, it must be true", or at least that is what you believe. Let me be the first to tell you that not only is there no Easter Bunny but that nutrition labels are providing incorrect information approximately 10% of the time. You may think there is an entire Washington D.C. building bustling with with nutrition soldiers and technicians wearing lab coats. The sad reality is that the Easter Bunny will visit you before that building will be built. The FDA does not regularly check nutrition labels at all. There are only a handful of organizations that police the labels that are on the food you eat today. The one big testing agency is, believe it or not, the Florida Department of Agriculture and Consumer Services. They test a tiny percentage of products yearly, along with Consumer Lab and Good Housekeeping Institute. There really is no centralized consumer guru agency that enforces the label law of the land. As a result, the Easter Bunny has become a free range animal and label lawlessness runs rampant throughout the land.

With the explosion of fad diets hitting the market trendy food makers can make claims that are outright lies. By the time one of the handful of agencies MIGHT get around to testing the label, the diet trend is over and the package of food no longer occupies shelf space. If a product should break the norm and get caught providing false information. the penalty is minimal. In Florida, violators receive one violation notice and, if the product isn't corrected, they receive a $500.00 fine for subsequent violations. In the billion dollar food market just how relevant is a $500.00 fine?

When ConsumerLab.Com tested 34 nutrition bars, they found that three bars failed and one had 33%more carbohydrates than listed; another contained 50% more fat that displayed on the label. When most companies are confronted they correct the labels. But the question remains...What about all the others? A list could be created here with ease that contains many of the errors that have been found on food labels. The point is to make you aware that labels are not always what they appear to be. Our government does a poor job on enforcing the standard they have imposed. There is a simple way to perform a quick cross reference right there in the grocery aisle. The methodology for determining the total number of calories is to calculate calorie content but first you must first know how many grams of fat, carbohydrates and protein are in the product. Fat has 9 calories a gram and protein and carbohydrates each have 4 calories a gram. Knowing this, it should be simple multiplication and addition to determine total caloric content.

In this example multiply how many fat grams by 9. Then take the number of protein grams and multiply by 4. Then do the same thing with the carbohydrates. When you add up these three numbers they should equal the total calories per serving. One thing to note is that manufacturers always round down the numbers so the total may not be dead on. With this simple formula it becomes easy to spot those labels that may be incorrect. Remember, if it tastes too good to be true it probably is not true. Food labels should be always looked upon as only a starting point. If it appears too good to be true then maybe the numbers have been fudged.

http://www.IChooseThin.com

Keith Quackenbush is a graduate of St. John's University and a former U.S. Marine Corps officer. He and his wife (Sue) have been seeking knowledge on weightloss and have realized there is no magic pill to lose weight.

http://www.IChooseThin.com is the destination achieved from the inadequate weight loss websites that really did not help others lose weight. Let the weightless journey begin.

Casein Nutrition

The word casein is derived from the Latin caseus, meaning cheese. It accounts for almost 80% of proteins found in milk and in cheese. A good source of cheese casein is Cottage cheese. The predominant protein is called phosphoprotein.

Casein is a derivative of Whey protein and has recently shown itself to be an excellent source of protein in order to help the body recover from excess stress, injury or exhaustion as can be caused by intensive athletic training. This is due to the fact that it empties from the stomach quickly yet the body takes longer to digest it, making absorption more efficient. How it does this is by forming a clot in the stomach. It is this clot that provides the sustained release of amino acids into the blood as well as helping the body retain nitrogen.

The clotting is due to Casein proteins being pH sensitive, which makes them 'gel', or clot in an acidic environment, such as the stomach. This slower rate of digestion is what makes Casein so beneficial. While quickly absorbing proteins have their place immediately before of after a workout, Casein proteins take it a step further by protecting, repairing and nourishing your body throughout the day.

Benefits of Casein Protein
Casein is used extensively by athletes as a dietary supplement as it breaks down slowly which gives them a sustained release of protein. It also provides anti-catabolic properties, which inhibit protein breakdown which is crucial for sports men and women.

Yet Casein is not only suited to athletes. Everybody needs to provide enough protein in their diet. However many are not able to get it from food and as such Casein is a good source when taken as a supplement.

Casein is known as the slow and fast acting protein. It is quickly metabolized in the body yet our bodies take longer to digest it. This unique property of Casein provides many specific benefits.

Casein helps preserve muscles. Apart from building muscle instead of fat we need to maintain muscle. Casein also helps blood flow faster and equally around the body.

Casein increases metabolism and provides glutamine, which is good for those who want to increase their weight. It is also said to reduce tooth decay.

Casein Foods
Casein is derived from and is a by product of milk products, especially cheese. During the curdling process Casein proteins are collected and then processed in their desired form.

Casein grading is important and can be divided into either high or low grade. Low quality Casein proteins are regarded as such because they are collected before the curdling phase. They are less expensive because they are less refined. The less refinement the longer they move through our body.

High quality proteins are derived from whole milk that contains no chemicals or acids.

The molecular structure of Casein is similar to that of Gluten. It is often listed as sodium Caseinate, calcium Caseinate or milk proteins. If one looks at the labeling on energy products they will most likely be seen on the packaging. They do however contain an amount of cow's milk and should be taken with caution by those who have dairy allergies.

One of the major Caseins in milk is beta-Casein. There is more than one type of beta-Casein yet the most common are typed as A1 and A2. Certain breeds of cow produce mostly A1 beta-Casein while other produces mostly A2 beta-Casein.

Casein as a meal replacement
Casein proteins improve how the body absorbs amino acids and because of this can provide maximum energy and strength when taken in place of a meal. They are able to help sustain the body for longer periods between meals.

In order to keep the body in prime condition it needs proteins derived from the foods we eat. This usually entails eating 6 small meals per day which are protein heavy. Yet for many it is not possible to get the required amount this way, especially with our busy lives. Yet we can get the extra proteins we need and which will keep our body functioning property through Casein supplements.

However before taking Casein as a supplement you should only consider taking those supplied by reputable manufacturers. You want to avoid low quality Casein proteins where possible. When you have tried both grades you will be able to gauge the difference.

About the Author:
Tim Lazaro is a Fat Burning Nutrition enthusiast. For more expert tips and advice on Casein Nutrition visit http://www.listoffatburningfoods.com/.

Quinoa Nutrition

Quinoa (pronounced keenwah) is becoming very popular now for good reason. The Incas of the Andean region of South America called it the "mother of all grains". Some interesting nutritional facts for you:

* quinoa is very high in protein, it has a near perfect balance of all essential amino acids, making it a complete protein food - excellent for vegetarians and vegans and those who desire a lot of protein in their diet (i.e., bodybuilders)

* quinoa is gluten free

* quinoa is very high in amino acids, lysine in particular, which distinguishes it from other grains (although technically quinoa is not a grain, it is more closely related to beets or spinach than actual grains)

Always rinse quinoa before cooking as it has a bitter coating (a natural deterrent protecting it from pests). Depending on the source of the quinoa you buy, it may be pre rinsed or not. I would advise to rinse it anyway (make sure you have a fine mesh sieve though, quinoa grains are tiny). If you do experience any bitter taste you could try soaking it for 10 to 15 minutes, or pour boiling water over it and wait 5 minutes before cooking. It generally takes 10 to 15 minutes to cook.

I usually place the quinoa in boiling water with a stock cube added (1 part quinoa to 2 parts water). This is absolutely delicious on it's own, very sweet and tasty, I love adding it to soups, curries and casseroles as it thickens the sauce and adds so much nutritional value, but you can leave it to cool and use in salads. Basically this is a fantastic 'superfood' and is an excellent and superior alternative to rice, couscous, potatoes or pasta in your diet.

For more helpful ideas please visit my Quinoa Nutrition website.

How Does Nutrition Affect Heart Disease And What Can You Do To Give Yourself The Utmost Protection?

Each and every year, millions of people are affected by heart disease, which in many cases is preventable. The heart is the most valuable organ in your body, and this life-threatening disease occurs when the blood supply to your heart is weakened or blocked. So asking how does nutrition affect heart disease is actually a very good starting point.

Unfortunately for most people, their diet consists of foods that are high in saturated fats. These fats are found in animal products like whole milk, meat, butter, cheese and eggs.

When these fats are consumed, they increase LDL cholesterol levels, which is the bad cholesterol. This in turn increases the risk of coronary artery disease.

Replacing saturated fats with monounsaturated fats and polyunsaturated fats, in sensible quantities, will lower your cholesterol levels. You can find these fats in olive oil and other plants, as well as fish oil.

High cholesterol is a major risk factor for heart disease, therefore not managing it correctly is like playing Russian roulette with your life.

Avoid fats from animal sources in your diet, as well as hydrogenated oils such as margarines. Use limited oil when cooking, and try to bake or broil instead of frying.

Processed foods are high in fat, calories, artificial flavorings and sugar. They contain little to no fiber, which is essential for binding cholesterol in the digestive tract.

These kinds of foods can result in obesity and constipation, putting a strain on your heart.

Fiber keeps your digestive tract clean and eliminates any cholesterol-forming substances. Therefore it is advisable to avoid junk food, pastries and white flour products.

Eat more whole grains, fruits and vegetables. Use salt sparingly as it affects blood pressure, which is another risk factor for heart disease. Drink plenty of water, as water transports nutrients to your cells.

Supplements can be used to help prevent and aid in the treatment of heart disease. Cholesterol supplements will lower LDL cholesterol and triglycerides, as well as increase HDL levels, thus giving you a considerable advantage over heart disease.

The right vitamins and minerals, like vitamin E, selenium and chromium, have also proven extremely beneficial in preventing heart disease.

How does nutrition affect heart disease? Well as you can see, it affects it in a multitude of ways. Follow the guidelines outlined and you will be well on your way to protecting yourself against heart disease, and living to a ripe old age.

If you are ready to successfully take on the biggest risk factor for this deadly disease, then pop over to my website today to learn more.

About The Author

Mary Ruddy is a former high cholesterol sufferer, and is a strong advocate of natural health care. Mary enjoys introducing people to the best natural products she can find and uses herself daily at: http://www.curing-cholesterol.com

Nutrition - Fueling Change

Proper nutrition is an important component of any healthy weight-loss program. A varied diet combined with proper hydration will provide results that speak for themselves. Add in a challenging workout routine and you are all set. No magic formulas needed. If you want to tailor these general guidelines to your needs you can always enlist the help of your local trainer and nutritionist to assist you with the specifics.

It's all about calories

Early nutritional studies showed how calories fueled our metabolic needs and how any excess calories were simply stored as fat. Then fad dieting took center stage and the misinformation campaign that ensued was disastrous for the general public. People began believing that eliminating one of the three types of calories, usually fats or carbohydrates, would miraculously spur weight loss. Some bad vegan diets even suggested proteins were the source of all bad toxins. Make no mistake, all three calorie types are essential and calorie reduction is the only sensible solution to weight gain. So what's the ratio? Two parts of carbohydrates for every part of protein and half of that amount of protein should be composed of fats.

But don't get too lenient

Yes, fats, protein and carbohydrates are all essential but within each subgroup you can easily discriminate between those that are healthy and those that will simply disrupt your metabolism. Healthy fats are easily metabolized into energy while the unhealthy variety will just clog your arteries or be stored in fat cells. Similarly carbohydrates with a high glycemic index will cause an insulin spike and a subsequent fall that just wrecks havoc on your metabolism and can even lead to health complications. All different types of proteins are important and should be attained from a wide variety of vegetables and/or meats.

Water

Water is the ultimate sports supplement. Most of us live lives of silent dehydration. You need water to build up muscle and bones and to break down fat cells. Dehydration is the most overlooked aspect of sports nutrition despite the fact that humans are more than 60% water! The fastest and healthiest way to speed up your metabolism is by drinking a glass or water, especially in the morning. Incidentally, dehydration may be detrimental to your mood and even increase your appetite, both important variables in the fight against weight gain. The ideal should be 1 oz of water for every 2 pounds of body weight.

Different resources are listed online to help you make informed decisions about diet and exercise. It is a good idea to contact your local health provider and certified trainer to discuss a meal plan and exercise routine that is specific to your needs.

Kal Gunay is a weight loss specialist and owns a Boca Raton Program designed to help southern Florida resident lose weight and keep it off.

Tocotrienol - Know This Potent Brain Nutrition

Tocotrienol belongs to the Vitamin E family. It has various health benefits. Amongst them, it is considered as brain nutrition. They are found in very low levels in nature. While it is available in rice bran, barly etc., it is available relatively more in palm fruit. In case of deficiency, a natural supplement is the solution.

When we talk about ischemia, invariably we will think about cardio related aspects. However, there are many ischemic conditions. The damage to tissues of important organs in our body like the heart and brain are not only caused by a deficiency of oxygen, but also due to various other factors. In the case of brain, glutamate could be responsible.

Glutamate is the common neurotransmitter found in the brain. It is excitatory in nature. If this is released excessively, it becomes toxic and leads to the destruction of the tissues of the brain. This condition is known as brain ischemia. It is glutamate induced neurodegeneration. Unless checked, it will lead to even stroke.

How we can facilitate our system to support against degeneration? If we offer some nutrition to our system that can inspect and allow only allied and friendly inputs to the brain tissues and block enemy inputs, we have solved the problem.

Palm fruit has tocotrienol. This vitamin acts on key molecular checkpoints to protect against glutamate induced ischemia and protect the brain. Hence it is one of the good brain nutrition.

From the normal diet, getting adequate amount of this nutrition is impossible. One should be particular to get it from palm fruit and not from other natural sources. One cup of palm oil is required to get adequate amount of this vitamin. But that is impractical. The only alternative is to go in for tocotrienol supplement. Again one should be careful not to fall pray to synthetically produced supplement.

I know for sure a fantastic nutritional supplement produced out of exclusive hundred percent natural sources like herbs, sea salts etc. Also the facility is fully GMP compliant. The product offers complete nutrition in planned format including this vitamin extracted from palm fruit. You will not only get the benefit of this brain nutrition, but also nutrition for each and every organ of our body. You will be delighted when you get into my website to know more about nutrition, health and wellness and I am sure you will greatly benefit.

Michael Ryan is an expert on nutritional supplements and has over 30years experience in the health and wellness industry.Check out his web site at http://www.nutritionflash.com to find out which nutrition and vitamin supplements you must consider taking.