Tag: Nutrition

Wild-Caught Versus Farm-Raised Fish: Is One Better?

Published on by BeverlyLeave a comment

As a kid I remember getting up at the crack of dawn with my dad, and with fishing poles in hand, we walked to the Atlantic ocean with high hopes of catching our dinner. If successful, we would enjoy fresh-caught blowfish, snapper, flounder, or bluefish with home grown vegetables for dinner. We loved living off the land (and sea), for a few weeks each summer!  Now, as an adult, out of convenience, I purchase seafood locally at markets.

Image by Jakub Kapusnak for rawpixel.com.

Eating seafood continues to gain popularity in the U.S. Annually, we increased our consumption from 11 pounds (1968) to 19 pounds (2020). Nutritionally, this is great news! Seafood is an excellent source of high-quality protein, is low in fat and high in omega 3 fatty acids, which are heart-protective. But, meeting the rising demand for these aquatic powerhouse foods is challenging, nationally and globally.                                      

Aquaculture or ‘fish farming,’ has been successful in increasing the seafood supply. However, many questions have been raised about ‘farming our fish.’ As a registered dietitian, I often receive and respond to questions regarding wild-caught versus farm-raised seafood. For example:

Are farm-raised fish safe to eat?

Like all foods, there are food safety hazards associated with seafood. Farmed-raised and wild-caught seafood can be safe to eat; however, it’s important to consider the source. Seafood from the U.S. has high inspection standards and is closely regulated. This may not be the case in other countries. Contaminants have been found in both. Antibiotics and toxins have been found in some imported farmed seafood and mercury and pollutants have been found in some wild-caught fish. 

Does farm-raised fish have the same nutrient quality?

Like farm animals, the nutritional quality of fish depends on what they eat. Wild-caught fish consume diets natural to their habitat (ocean, lake, stream) and can be lower in calories and saturated fat than farm-raised varieties. Farmed fish may be slightly higher in heart-healthy omega-3 fatty acids but also saturated fats, which should be limited. 

Fun Fact: 3 billion people worldwide depend on seafood as a protein source.

 Nguyen, L, Gao, Z, Anderson, JL. Perception shifts in seafood consumption in the United States. Marine Policy 148 , Article 105438

How do I know if I am buying or eating farm-raised fish?  

Check COOL (Country Of Origin Label). It’s required on all fresh or frozen seafood sold in the United States. Frozen seafood will also have a label indicating where the fish was packaged. Read the label carefully. Fish caught or farmed from another country can be packaged in the U.S.

Wild-caught or farm-raised?  The choice is yours. Read the labels and do your research so you can make informed choices about your seafood. Check out the Seafood Nutrition Partnership for some great recipes!

Living Well

Published on by LauraLeave a comment

March is Living Well Month! The National Extension Association of Family and Consumer Sciences (NEAFCS) encourages families to live well through raising kids, eating right, and spending smart.

Physically, mentally, socially, and emotionally strong families provide strength for future
generations and Extension initiatives enable Maryland residents to build the knowledge and skill to lead full and productive lives.

The University of Maryland Extension Family & Consumer Sciences team provides comprehensive education for individuals in a variety of areas including nutrition, physical activity, mental health, chronic disease prevention and management, personal finance, and so much more.

Celebrate healthy living and the great work FCS professionals do to educate individuals, families, and communities in Maryland, and across the country, by engaging in one of the Living Well Month activities!

Follow the recommendations of the NEAFCS, or come up with some of your own goals to start Living Well!

Put a Little Love in Your Heart

Published on by Laura1 Comment

Beating over 100,000 times a day to pump 1.5 gallons of blood every minute through the 60,000 miles of vessels in the human body, our hearts are the do the most work for our physical and emotional well-being.

Image from rawpixel.com.

For 47% of Americans however, hypertension is a reality that puts their hearts at risk for stroke and heart disease, according to the Centers for Disease Control (CDC), and only 1 in 4 adults experiencing high blood pressure have their condition controlled through healthy diets and activities.

The University of Maryland Extension offers workshops and programs to help people learn how to manage their uncontrolled hypertension through healthy actions. Especially designed for populations over 55 years, the Dietary Approaches to Stop Hypertension (DASH-Plus) plan incorporates a healthy diet plan with regular exercise tips, and self-measured blood pressure monitoring to ensure a comprehensive hypertension management plan.

The DASH-Plus system teaches participants nutritious recipes, how to reduce salt intake, the benefits of fruits and vegetables, how to prepare tasty but heart-healthy sweets, and even grocery shopping and budgeting tips. So for Valentine’s Day, give your loved ones, and yourself, the gift of a healthy heart.

To learn more about the DASH-Plus program, go to https://extension.umd.edu/programs/family-consumer-sciences/nutrition-and-health/dash-plus. Find other nutrition and health programs through UME at https://extension.umd.edu/programs/family-consumer-sciences/nutrition-and-health.

Fire up the grill for a healthy and safe cookout

Published on by LisaLeave a comment

Last weekend, millions of Americans will be fired up the grill for July 4 celebrations. Be sure to plan ahead and follow these steps to ensure a healthy and safe meal when cooking out with your friends and family.

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  • Clean the Grill: An important step in preparing the grill is cleaning it. Many people use the same brush year after year. The Centers for Disease Control (CDC) report an increase in reports of people swallowing bristles from these grill brushes. To prevent this, replace grill brushes regularly before the bristles wear down or use a brush for cleaning that does not have steel bristles. Also, wipe down the grill with a wet cloth after scrubbing to remove small pieces of bristle on the grill racks that are difficult to see.
  • Select your meat: One of the advantages of grilling is the flavor it adds without extra fat.  Here are some suggestions for healthy meat choices. For hamburgers, try lean ground beef, turkey, chicken or veggie burgers made from chickpeas or black beans.  Another option is chicken, shrimp or fish.  You can make skewers with meat and vegetables or put them together in a “foil packet” to cook on the grill.
  • Marinate: If you want to marinate the food for extra flavor before cooking, be sure to marinate in the refrigerator, not on the counter. Since the marinade has been exposed to bacteria from the raw food, you need to boil the leftover marinade to kill any harmful bacteria before serving it over the cooked meat. A better idea is to keep some marinade aside in a separate container in the refrigerator that you can serve with the meal. 
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  • Storage: Raw foods, including meats and vegetables, need to be stored safely in the refrigerator or a cooler until it is time to grill and serve the food. If you buy the meat, poultry or fish more than 2 days before your barbeque, freeze it to prevent it from spoiling. Be sure to thaw it completely, in either the refrigerator or microwave, before grilling it to ensure even cooking.  
  • Use food thermometer to make sure meat is cooked:  Meat and poultry cooked on a grill often browns very fast.  Watch the temperature to avoid burnt food on the outside and undercooked food on the inside.  Do not rely on its color to determine if it is done.  The only way to determine if a food is cooked to a safe temperature is with a food thermometer.  Ground meats need to be cooked to an internal temperature of 160°F.  Cook all poultry to a safe minimum internal temperature of 165°F.  When reheating fully cooked meats like hot dogs, grill to 165 °F or until steaming hot. After cooking meat and poultry to a safe temperature, keep it at 140 °F or warmer by placing to the side of the grill rack or in a pre-heated 200 °F oven until ready to serve. 
  • Avoid cross-contamination: When taking food off the grill, use a clean platter instead of the one used for the raw meat.  Bacteria present from the raw meat juices could contaminate the cooked food.  

Plan your menu today for a healthy and safe summer and fire up the grill.  If you have any questions about grilling meat and poultry, call the USDA Meat and Poultry Hotline at 1-888-674-6843 or visit www.fsis.usda.gov .

Grow and Capture the Flavor of Fresh Herbs

Published on by Beverly1 Comment

Early this spring, I checked my outdoor herb garden to see what survived the winter. Many herbs are perennial and come back each spring. To my surprise, my kitchen garden was alive and growing! Parsley, rosemary, chive, sage, and mint all came back!

Herbs are easy to grow and do well in pots if you don’t have a space for planting. If you relish DIY projects you can build your own raised garden box. Many of my friends start growing herbs from seeds, which is less expensive and takes longer. I like to purchase small herb plants from my local gardening store, so I can reap the benefits from these tasty and nutritious greens sooner.       

After expanding my herb garden, the last few seasons I learned a few tips to share from my more experienced herb-gardening friends. Most herbs love full sun (at minimum 6-7 hours a day). Find a sunny spot in your yard to plant your garden or position your raised bed or pots. Also, add a soil or potting mix to your soil, which will help keep the soil well drained. Don’t forget to water your herbs daily, especially if your herbs are in pots. Potted soil tends to dry up quickly and you don’t want to pre-maturely ‘dry’ your herbs. Last but not least, remove flowers forming on your herbs. Flowers use up the herb’s energy and removing gives the energy back to the leaves; the part of the herb we use most often. Also, flowering herbs may lose some of their flavor and taste bitter.

I love using herbs when preparing my favorite foods and beverages. Herbs add flavor and eye appeal to my meals and fill my kitchen with mouth-watering aromas. Nutritionally, herbs contain similar nutrients found in green leafy vegetables like vitamins A, C, and K and polyphenols; which are plant substances that provide antioxidants and reduce inflammation in our bodies. Using flavorful herbs can also cut down the amount of salt and fat, making your meals healthier. Below, are some of my ‘go to’ herb parings:

  • Stuff  a chicken cavity with lemon and a combination of sage, rosemary, and thyme sprigs. Make a mixture of olive oil, pepper, and a dash of salt and brush it on the outside of the chicken. Bake it to an internal temperature of 165 degrees.
  • Make a rub of finely chopped rosemary, chopped garlic (fresh or in the jar), and pepper. Mix it with olive oil, enough to form a paste and rub it on all sides of a pork tenderloin. Bake or grill to an internal temperature of 155 degrees.
  • For refreshing botanical-infused beverages, add a rosemary sprig and a lime wedge,  fresh mint and strawberry slices, or basil and a watermelon wedge to tap or sparkling water served over crushed ice.
  • For an extra flavor punch in salads, toss snipped lemon thyme or lemon balm, chopped chives, parsley, basil or oregano.

Speaking of snipping, one of my most used kitchen tool in the summer is my herb scissors. You can purchase herb scissors at kitchen stores or online. A pair of craft scissors designate as ‘herb scissors’ also works well. Keep them sharp and wash with soap and water after each use. 

I have an abundance of herbs and found another use for them. I filled mason jars with water and a variety of fresh herbs and placed them around my house, including my bathrooms. What an amazing aroma to smell when I walked into my house!

Stay tuned for part two of this blog, Capture the Flavor with Spices!

Celebrating a World of Flavors!

Published on by Beverly1 Comment

March is here and spring is just around the corner. It’s also National Nutrition Month (NNM) and this year’s theme “Celebrate a World of Flavors,” is exciting as it embraces global cultures and cuisines, giving every culture a place at the table. My husband and I love to travel and this theme made me think about our pre-pandemic trips and all the delicious foods we had on our table. 

In Greece we dined on Spanakopita (spinach pie) and Galaktoboureko (custard pie) and in Norway, we enjoyed Vaffles and Brunost (waffles and brown cheese). Some of our favorite experiences; however, were when we prepared local cuisine with local chefs. In Poland we rolled the dough and ‘pinched’ meat-filled perogies and in Spain we made seafood paella in the largest frying pan I ever saw! These experiences not only broadened our palate, but also provided us with insight into and appreciation of other cultures. 

Making seafood paella in Spain.
Making seafood paella in Spain.

Lately, I’ve been thinking about my own Ukrainian heritage and the meal traditions and recipes we observed especially around the holidays. Growing up,  I remember making paska or Easter Bread in coffee cans with my mother a few days before Easter, and the debate about which kind of raisins to add – brown or golden yellow raisins (yellow seemed to win out more often). Then I would watch my mother assemble her big wicker basket with an Ukrainian embroidered basket liner which held the paska, hard-cooked and brilliantly colored eggs called krashanky, salt, butter, grated horseradish, kielbasa, and poppyseed bread, which she took to her church to be blessed the Saturday before Easter. 

Though my mother has passed, she remains in spirit and inspired me this past Christmas to dust off her old Ukrainian cookbooks and make homemade pierogies, a traditional Ukrainian Christmas Eve dish. With the assistance of my husband and daughter (pierogi maker-in-training),  we made potato and cheese filled perogies smothered in onions that would make my mother proud! 

In celebration of this year’s NNM’s theme, Why not commit to trying a new food from another cultural cuisine? Below are some suggestions to get you started:

  • Host a ‘Heritage Day’ and have your friends or coworkers prepare and share their favorite cultural foods.
  • When eating out, try a restaurant that serves a cuisine that is new to you.
  • Each week, during this month, explore a different international culture and prepare one new food from a different culture.

As for me, I’m off to Costa Rica to attend a wedding and send-off brunch. I can’t wait to try Gallo Pinto (traditional rice and bean breakfast)!

The Dimensions of Wellness

Published on by Laura1 Comment

At the beginning of February, Breathing Room special guest writer Alex Chan, Mental Health Specialist with the University of Maryland Extension, offered some reasons why we have trouble keeping our New Year’s resolutions.

Even after acknowledging the pitfalls in goal-setting, it may still be difficult to set a reasonable goal and an accompanying step-by-step process to get there. By understanding the dimensions of personal wellness, you may be able to identify the areas affecting your ability to maintain a healthier lifestyle.

Creating A Healthier Life, A Step-By-Step Guide to Wellness from the Substance Abuse and Mental Health Services Administration identifies the eight dimensions of wellness as:

Physical – the area that encompasses physical health and all that it includes. Things like sleep, exercise, and eating well all contribute to the physical dimension of wellness.

Emotional – this dimension of wellness is about maintaining emotional health. Stress management, coping skills, and therapy are activities relevant to this area.

Social – maintaining social wellness includes aspects like having a support system, setting boundaries, and interactions with social media.

Spiritual – this includes spending time alone, prayer, or even spending time in nature to care for yourself.

Intellectual (Personal) – spending time partaking in hobbies, following goals, and validating your identity all factor into your personal wellbeing.

Environmental (Space) – ensuring and maintaining a safe, stable, and healthy environment contributes to your environmental or special wellness.

Financial – taking control of your money so it doesn’t take control of you.

Occupational (Work) – taking breaks and managing time at work are tasks that help maintain occupational wellness

Each of the dimensions interact and affect one another, creating multifaceted obstacles to creating a path to your wellness goals. Do the following activity for each of your wellness goals to begin outlining your personal step-by-step guide to self care. Once you have your plan, set a reminder to review your plan after 2-3 weeks and see if any unforeseen obstacles have emerged.

1. Define one wellness goal that you’d like to achieve.

2. Which dimensions of wellness are involved?

3. What small step can you take towards reaching that goal?

4. When you will take the action described in #3?

5. Are there any barriers to taking your first step? How will you deal with them?

For more information, or to request a training in self care and stress management, contact Alex Chan at alexchan@umd.edu.