Sustainable seafood choices

“The fish we choose today will directly affect the health of our oceans tomorrow.

Overfishing, destructive fishing gear and poor aquaculture practices impact significantly on our seas, marine wildlife and habitats. An incredible 80% of the world’s fish stocks are now over-exploited or fished right up to their limit. Once considered inexhaustible, our oceans are now in a state of global crisis, and they need our help.

As consumers we can and do make a difference through the choices we make. By choosing sustainable seafood we take a step towards a future with healthy oceans by helping drive change in the way our fish and shellfish are caught or farmed. We can all help make our seafood sustainable.” (AMCS)

Seafood is frequently consumed in the Australian diet.  There are significant health benefits to eating seafood, it is packed full of nutrients, beneficial oils, and lean protein.  There is however increasing evidence that our oceans are overfished, with many commercially fished species in danger of collapse.  According to the Australian Marine Conservation Society (AMCS), three quarters of the worlds fish stocks are over exploited or fished right up to their limit.  In Australia alone, 15 species of fish are classified as overfished. The sustainable seafood guide is available to download at the web address below, and there is also a free iPhone application – it makes it incredibly easy to stay informed and check a decision when you are at the fish market or a restaurant.

For more information and to check out the Australian Marine Conservation Society’s guide to sustainable seafood choices visit  http://www.sustainableseafood.org.au/Sustainable-Seafood-Guide-Australia.asp?active_page_id=695

The guide does place Tuna on the ‘Say No’ list.  This is largely due to fishing methods that result in unintended by-catch, and large declines in many of the tuna populations around the world.  The AMCS recommend choosing cans of Australian sardines and Red or Pink Salmon from Alaska or Canada instead.  Canned tuna is however still a popular choice.  Greenpeace has published a “Canned Tuna Guide” that assess many of the canned tuna brands on the market according to their sustainability policy, fishing methods used, tuna species used, labelling, support for marine reserves and equitable tuna policies, and, a guarantee of a companies supply chain.  The two highest rated brands on the market are ‘Fish 4 Ever’ and ‘Sefacol’.  For more information click on the link below:

www.greenpeace.org/australia/en/what-we-do/oceans/Take-action/canned-tuna-guide/ 

Tips for Fish Shopping

http://news.ninemsn.com.au/article.aspx?id=8403839

Dietary fads come and go, but the basic principles of healthy eating are pretty simple…Avoid processed food, choosing instead ‘whole’ foods – food that is pretty close to the way you would find it in it’s natural form. Read ingredient lists, and avoid foods with lists that are overly long and have ingredients in it that you are not sure what they are!

A cornerstone principle of healthy eating is maintaining and regulating blood sugar levels. This is best achieved through a diet that is low GI and full of fresh foods.

How to maintain a good balance
All the food we eat has an impact on our blood sugar levels. Refined carbohydrates such as white bread, rice and pasta, and simple sugars such as glucose, are absorbed in quickly by the body, which results in sharp rises in bloods sugar levels.
What we eat and when we eat it is important to keep our blood sugar levels within healthy limits. The ‘glycemic index’ or GI of food is a good guide to the rate energy is released from food for our body to use. The slower it is released, the better…which translates to the GI level of a food…the lower the GI number the better.
This should not be the only guideline when choosing what to eat as some foods with a low GI, for example ice-cream, are also full of nasties and ‘bad’ fats.
Fibre is also important to keep blood sugar levels in a good range because it slows down the digestion and absorption of carbohydrates, which in turn prevents rapid rises in blood sugar levels. Good sources of fibre to include in a daily diet include – a range of fruit and vegies (skin on where possible), legumes and beans such as kidney beans, chickpeas and lentils, whole grains like brown rice, wholemeal pasta, barley and quinoa, as well as good fibre sources like oat bran, linseeds and psyllium husks.

Although the GI of food is not often displayed on packaging, there are many websites and books that have comprehensive lists.  Check out the data base at:

http://www.glycemicindex.com/

Easy guidelines for maintaining good blood sugar levels

• Eat plenty of fibre rich foods – including whole grains, fruit and vege, legumes and beans
• Avoid processed and refined carbohydrates such as white flour products (even multi-grain bread although better is still often white flour with some grains put back in, read labels carefully!)
• Eat smaller amounts more frequently – between meals have healthy snacks that may include a handful of raw nuts and a piece of fruit, or hummus with celery or carrot sticks
• Include some protein with each meal, this can be achieved by simply adding some nuts to your cereal, or some chickpeas or tuna to a salad, add quinoa to your rice
• Limit alcohol intake – remember that “light” beers etc are often just lighter in alcohol, not calories which is what affect blood sugar levels
• Avoid foods with added sugar like cakes, biscuits and sweets – read labels carefully as added sugar can have other names such as sucrose, glucose, maltose, fructose, corn syrup etc
• Exercise regularly – it has beneficial effects on blood sugar metabolism, energy levels and mood

A low GI diet doesn’t need to be complicated.  Eating foods as close as possible to their natural state is a great starting point, not only for better blood sugar regulation, but as a general rule for a healthy diet.  Contact me if you would like any further info!

At the moment, Vitamin D is a bit of a hot topic. It seems that every other person who gets their levels tested are reveled to be deficient. I often get asked if this is something of a conspiracy! People wonder if the reference range of what is a ‘normal’ level has changed, or if a pharmaceutical company is behind it all! In a nut shell, I don’t think that it is a conspiracy!  A lot of people are deficient and there are many reasons that can contribute to this.

The primary source of Vitamin D is through sunlight~ our skin synthesizes Vitamin D during exposure to UVB radiation of sunlight.  This is likely to be the main reason for the increased incidence of low Vitamin D levels in many people.  UVB radiation does not penetrate glass or sunscreen, or the atmosphere in the early morning or late afternoon.  Although difficult to precisely determine appropriate sun exposure time as variations of season, latitude, skin colour, age and genetic factors affect the synthesis of the Vitamin, during summer in the middle part of the day (between 1oam and 3pm) it takes about 15 minutes of exposure on 25% of the body to create a sufficient amount of Vitamin D per day.  This is at odds with current health messages regarding sun safety and skin cancer reduction.

Last year I attended a seminar on Vitamin D presented by Prof. Michael Holick who brought forward much research on the health issues and risk factors associated with Vitamin D deficiency.  One thing he said that has stuck with me is that human beings were originally designed as ‘outdoor plants’ and but most of us are now living as ‘indoor plants’ hence the increased incidence of lower than optimal Vitamin D levels. 

Vitamin D is not just a vitamin, it is a hormone and a chemical messenger that is involved in many biological processes including immune system regulation, inflammatory responses, healthy cell division and replication, nervous system function and bone structure maintenance.  Over the past 20 years research has identified a wide variety of health conditions as being associated with low Vitamin D levels including rickets, osteomalacia and osteoporosis, 17 different types of cancer, Alzheimer’s disease, type 1 and 2 diabetes, metabolic syndrome, hypertension, upper respiratory infections, tuberculosis, multiple sclerosis, autoimmune conditions, depression, asthma, psoriasis and eczema.

People who are at risk of deficiency include people with darker coloured skin, overweight individuals, people with limited sun exposure- for example immobile or elderly people, shift workers, people who wear robes or coverings for cultural or religious reasons, people who spend a lot of time indoors at school or work with little time spent outside.

There are very few food sources of vitamin D and our dietary intake contributes to less than 10% of our overall Vitamin D status.  The foods highest in Vitamin D are Cod Liver Oil, oily fish, eggs (from free range sun exposed chickens) white mushrooms, beef and dairy.

Most people have cinnamon in their spice cupboard. This aromatic and delicious spice has been used medicinally in ancient Egypt, China and India and boasts some very important health promoting benefits, including blood sugar regulation and cardiovascular health.

Cinnamon has been shown to help lower blood glucose levels in people with Type 2 diabetes by regulating the amount of insulin produced in the body, and improving the ability to respond to insulin, thereby normalizing blood sugar levels. Studies have shown that compounds in cinnamon stimulate insulin receptors, as well as inhibiting an enzyme that inactivates glucose receptors, therefore significantly increasing the cells ability to use glucose. A study published in the journal ‘Diabetes Care’ in 2003 looked at 60 men and women with Type 2 diabetes on prescription medication.  The participants took either 1, 3, or 6 grams of cassia cinnamon or a placebo, in capsule form, for 40 days. After this time, blood glucose levels dropped between 18% and 29% in all of the three groups that received cinnamon as compared to the placebo.

Including cinnamon to a daily diet is easy – a decent sprinkle on porridge, muesli, in smoothies, in a cup of tea, over fresh fruit and yogurt…orange slices with a sprinkle of cinnamon is delicious!

Determination in the dog world!

A detox can help us to feel fresh and light after the cold and dark winter months that inspires eating heavier and more ‘comforting’ food.  Our body is constantly carrying out essential metabolic functions including the elimination of wastes and toxins.  We are exposed to a multitude of toxins every day, in the air we breath, food we eat, cleaning products used around us etc… It is a great idea to occasionally give our bodies a little help in the elimination of these wastes.

A program aimed at detoxification, or ‘health enhancing’ to frame it in less scary way, does not have to be about abstinence and self-denial.  It can be a great opportunity to ‘re-boot’ our health, particularly digestive health.  Digestive health is the corner stone of all good health.  Proper immune function, hormone regulation, mood, sleep cycles, skin conditions all depend on a healthy gut.

A detox is a perfect way to break less healthy habits, or help give the impetus to adopt new healthier eating habits or exercise regimes.  A detox is a good opportunity to explore new foods and ways of cooking them.  Shaking-up lifestyle habits can be a great catalyst for change.  Making more conscious decisions about what we are eating and  the choices we are making can open up space to explore many other aspect of our lifestyle.

Detoxing includes avoiding the foods and drinks that burden the digestive system and pathways of elimination, and is also about opting for fresh, natural and whole foods that support detoxification processes and metabolic processes.

A Detox / Health Enhancing Program can help  -

• Digestive symptoms such as bloating, sluggish digestion, irregular bowel movements
• Immune system function helping to support the way our bodies deal with allergens which can reduce hay-fever symptoms
• Mood disturbances such as irritability
• Disrupted sleep cycles
• Hormonal irregularities
• Aid in weight management

Breakfast Smoothies are a perfect way to start the day.  They are packed full of nutrients that are easy to digest and assimilate, and easy to prepare.

Nat’s Super Smoothie Recipe (or a rough guide to it – it is ever changing!)

Broccoli is without a doubt something of a super food!  The health benefits include –

• A great antioxidant ~ broccoli is a stand out vegetable in the cruciferous vegetable family.  It is high in vitamin C, the benefits of which are well established.  It also contains many bioflavonoids including quercitin, which has a beneficial affect on inflammation.  It also contains lutein, zeaxanthin, and beta-carotene which are important to eye heath, oxygen metabolism and healthy skin among many other functions.

• Improving detoxification pathways – There are three glucosinate phytonutrients that are found in a unique combination in broccoli that supports all steps of the detoxification process.

• Cholesterol lowering benefits – the fiber in broccoli binds with bile acids for excretion, which results in assisting to lower cholesterol.

• Kaempferol is a bioflavonoid found in broccoli.  Recent research has demonstrated that this specific bioflavonoid has the ability to lessen the impact of allergenic substances.

• Broccoli has been extensively studied for its cancer prevention potential.  There are well documented connections between cancer development and oxidative stress, poor detoxification processes and chronic inflammation.  The positive role broccoli can play in these areas make it a food well worthy of our plate!  Research has shown that regular consumption of broccoli could decrease the risk of prostate, breast, bladder, colon, and ovarian cancer.

•  Good levels of B group vitamins, particularly B6 and B9 (folate).  Deficiency in these vitamins are associated with an increased risk of cardiovascular issues such as atherosclerosis, and metabolic disturbances linked to health issues such as diabetes.

• Broccoli is a great source of vitamin K and beta-carotene (a pre-cursor to vitamin A).  These nutrients are important for many of our bodies functions, one of which is the metabolism of vitamin D, a nutrient that according to recent research may be deficient in up to 80% of our population.

RECIPES

There are so many easy and delicious ways to include Broccoli in your diet…

A Side of Broccoli

Steam a head of broccoli for a few minutes, mix together with lima or cannellini beans  (2 cups of already soaked and cooked beans, or a ‘BPA free lining’ can).  Sprinkle with sesame seeds, a squeeze of lemon juice and a drizzle of olive oil.

Marinated Tempeh with Broccoli and Buckwheat Noodles

You will need….

Tempeh

A head of broccoli (don’t forget the stems and leaves)

Any other veges you like – try cabbage, mushrooms, capsicum, snowpeas, bok choy, corn, spring onions…whatever you like and is available, throw in some almonds or cashew nuts as well. (if you are adding a leafy green like bok choy, or some herbs like corriander, add them at the end.  (step 4)

Marinate the thinly sliced tempeh with a few finely chopped or crushed cloves of garlic, a decent chunk of ginger (finely chopped or grated), a good splash of tamari, a squeeze of lemon juice, a drizzle of oil, some chilli if you desire, a knob of grated fresh tumeric….leave for as long as possible – this marinate will do well with time!   (over-night is even better)

1. Heat a good quality high temperature cooking oil (rice bran or coconut are good choices as they are excellent for higher temperature cooking).  Fry tempeh pieces separately first, retaining the marinade.  This is a good way to ensure even cooking and optimal browning of the tempeh.

2. Remove tempeh from pan and add cut/ sliced/diced veges to the hot pan.  Stir-fry for about 5 minutes.

3.  While this is going on, in a separate pot boil water and cook buckwheat soba noodles, drain when soft and cooked.

4.  Add the retained marinade to the veggies, add a little more tamari or lemon juice (or both) if you prefer more liquid.  This is also the best time to add the leafy greens and a decent handful of corriander.

5.  Stir through the cooked noodles and serve.

One more thing about broccoli…

There is a delightful recipe book circa 1978  called ‘The Enchanted Broccoli Forrest” by Mollie Katzen.  It is beautifully hand written with 200 plus delicious vegetarian recipes. It is definitely worth a look!  (my hand-me-down/pre-loved copy is still well-loved and has tamari all over it to prove it!)

Laughter is the Best Medicine

The old adage ‘laughter is the best medicine’ has long been held by health care professionals from        many fields.  There are many studies that support that laughter, and the consequent release of endorphines have been associated with many health benefits ~ recent research has confirmed that laughter is associated with reduced pain perception.  Check out this recent BBC article for more information-

http://www.bbc.co.uk/news/science-environment-14889165

With this in mind, have a look at this YouTube clip that made me laugh out loud….