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Posts Tagged ‘what are healthy foods’

Sushi Savvy

August 8, 2012 4 comments

Oftentimes we associate sushi with healthy. It’s fish, veggies and rice—how bad could that be? It’s all about what you order and how much you eat. Make sushi night satisfying and healthy by following some basic rules.

Start the meal off right with some “great” greens. Split an order of protein-packed edamame. There’s 90 calories per half cup (in their pods). Seaweed salad is another outstanding choice with a mere 70 calories per half cup.

Go easy on the number of rolls you eat, even the healthier options can have over 350 calories. Since they are made from as much as 1 cup of rice for 6 pieces, that’s over 200 calories by itself! When available brown rice is a higher fiber better option, but still watch your portion. Try to order more sashimi or nigiri. Sashimi is simply fish, no rice and nigiri is “hand-formed” sushi on top of a small cube of rice.

Best Choices
California and veggie rolls are among the lower calorie options with about 350 calories each. Other top pick rolls are salmon-cucumber (skip the mayo), mackerel rolls and shrimp rolls. Try some nigiri options like shrimp, yellowtail, tuna and salmon, ranging from about 45-70 calories per piece. Sashimi is the low-carb option with the fewest calories at about 40 per piece of fish.

Worst Choices
Terms to watch out for:

  • Tempura= deep fried
  • Spicy= spicy sauces that are mostly made of high fat mayonnaise
  • Cream Cheese= high in artery-clogging saturated fat

Among the higher fat and calorie rolls are: shrimp tempura, dragon, spicy tuna and Philly rolls. These rolls range from 450 to over 500 calories for just 6 pieces- that’s over 80 calories per piece. Opt to steer clear of any “new-wave” mega rolls—what you’re really getting is mega amounts of cream cheese, tempura, spicy mayo and sugary brown sauce.

Beware of sodium in soy sauce. Just 1 tablespoon tops out at 1,000 mg and the “lite” version isn’t much better with 500 mg per tablespoon. Less is best!

Bottom line: sushi can be a healthy choice if you’re savvy about what you order.

What are some of your favorite healthy sushi choices?

Foods that Fight Pain

June 19, 2012 2 comments

How are you doing on your healthy-living journey? Mine has been a little painful the past couple of weeks, literally. The increased exercise, both cardio and weights, is giving my knees fits! So I’m going to focus on incorporating more foods that fight pain.

Meridan Zerner, my Cooper Clinic registered dietitian, gave me an article from the July issue of Environmental Nutrition called, “Soothe Pain with Foods, from Fish to Fruits.” It talks about how daily food choices can either reduce or increase levels of inflammation in the body… impacting levels of pain. Foods high in refined starches, sugar, saturated fats and trans fats can increase inflammation, while diets high in fruits, veggies, whole grains, healthy fats plus fish and limiting processed foods and red meat are linked with lower inflammation. That makes sense to me and drives the point home that “bad” food can make you feel, well, bad.

Here are some of the top items Meridan and I discussed that can help my knees and entire body feel better:

  • Omega 3 fatty acids, found in fish and fish oil, produce arthritic pain-reducing effects equivalent to ibuprofen,” the article says. And of course, glucosamine and chondroitin can help alleviate pain over time due to injuries or osteoarthritis. We have a ton of information on these supplements since we sell Omega-3 and Joint Health through Cooper Complete®. For more articles on this topic, check out this search from our Health Tips section.

    I love Tropical Green Organic Tea by Zhi Tea in Austin!

  • We’ve long known that green tea is rich in antioxidants and anti-inflamatory properties. I just bought a can of Tropical Green Tea from Zhi Tea in Austin while visiting my Dad for Father’s Day. It smells and tastes delicious! During the hot summer I prefer to ice my green tea. Meridan had a few other awesome tips: put the tea bag in soup and let it steep for a couple of minutes (shut the front door!); add a tea bag to boiling water for brown rice (brilliant!); or if you think green tea tastes bitter combine it with a cinnamon or other flavor to jazz it up (why didn’t I think of that!).
  • Fresh cherries or tart cherry juice are also linked with reducing muscle soreness after intense physical activity. Yum! Cherries are in season and I know this thanks to my Central Market mailer. Pomegranate and red grapes are also in the alleviate pain category.
  • I was surprised to see coffee on the list, which has been shown to reduce muscle pain during and after exercise. I can’t imagine heading to my Zumba class with a cup of coffee, but it’s good to know that the one cup I typically drink in the morning is helping me in more ways than simply wake up.
  • Spices are another area that are great for reducing pain and can certainly enhance the flavor of any dish. Try ginger, rosemary, chili and nutmeg. Add a dash of cayenne to spice things up and may help you eat a little less depending on how hot you make your dish. I’m a lightweight, so one dash is all I need.

These foods will help ensure I can stay physically active while I work on my health-living, and hopefully pain-free, journey. I can hear my iced green tea and your cup of tart cherry juice clinking as we speak! Cheers!

This was written by Amy George former VP of Marketing and Communications at Cooper Aerobics. Amy is no longer with Cooper Aerobics and we wish her all the best with her future endeavors.