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    Archive for the ‘salmon’ Category

    Quick & Healthy Recipe: Baked Salmon Burgers

    Canned-SockeyeI eat seafood roughly once a month — mainly at sushi restaurants.  The biggest factor behind that frequency (or lack thereof) is the incongruous relationship between my kitchen and raw fish.

    I’m convinced supernatural powers have determined that no matter how beautiful and ecologically responsible a fillet I purchase, no matter how closely I follow a recipe, and no matter how wonderful my intentions, the finished product is in some way, shape, or form, a bit of a letdown.  Either that or I haven’t yet mastered the art of cooking fish.

    In any case, I was very pleased to find a super easy recipe for delicious baked salmon burgers over at my former New York University nutrition classmate Erica Neuman’s blog, Erica Miss America.

    Since Erica is gluten intolerant, her recipes utilize alternative grains creatively and are accessible to almost everyone!

    Added bonus about her baked salmon burgers?  They utilize canned salmon, which is usually wild (and, consequently, significantly  healthier and more nutritious).  If the wild salmon you purchase contains bones (which are soft and edible), it is also a great source of calcium.

    YIELDS: 6 – 8 patties

    INGREDIENTS:

    15 oz (2 cans) of salmon, drained
    2 egg whites (Andy’s note: 4 Tablespoons, if using liquid egg whites)
    1 1/2 tbsp lemon juice
    1/2 cup ground oats (Andy’s notes: this refers to oats you grind up in a food processor.  You’ll need roughly 2/3 cup oats; if gluten intolerant, look for ones certified gluten-free)
    1/2 cup finely chopped celery
    1/4 cup chopped scallions, green & white parts included
    1 tbsp cilantro, chopped (Andy’s note: I used dill instead)

    INSTRUCTIONS:

    Preheat oven to 450 F.

    Lightly grease a large baking sheet.

    Combine all ingredients in a large bowl. Divide the mixture into 6-8 patties.

    Baked for 15 minutes, then carefully turn the burgers over and bake for an additional 8 minutes.

    To prevent them from falling apart, let them rest for 10 minutes before serving.

    NUTRITIONAL INFORMATION (for 2 patties):

    255 calories
    1.7 grams saturated fat
    457 milligrams sodium
    1.5 grams fiber
    34 grams protein

    Excellent Source of: Calcium, magnesium, manganese, niacin, omega-3 fatty acids, phosphorus, selenium, vitamin B12, vitamin D

    Good Source of: Iron, riboflavin, thiamin

    PS: to increase fiber content, enjoy these burgers with a whole grain or sprouted whole grain bun, or accompany them with sauteed greens!

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    You Ask, I Answer: Choline

    1B7796CD98BAE223AFF6643CFAF1A7What is choline?  Why is it good for us and which foods contain it?

    — @Monica_San Diego, @noelty5
    Via Twitter

    I received these tweets soon after I tweeted that 90 percent of adults in the United States do not get sufficient amounts of choline in their diets.

    Choline is an essential nutrient (‘essential’ meaning we must get it from food) that is often referred to as a “vitamin-like organic substance” that has a lot in common with the B vitamins (it is not, however, an out-and-out B vitamin).

    Choline has a number of important functions, including:

    • Proper functioning of neurotransmitters
    • Overall liver and gallbladder health
    • Fetal neural and spinal development
    • Cell permeability (allowing cells to absorb fats adequately and excrete necessary metabolites)
    • Phospholipid synthesis (necessary for cellular structure)
    • Cardiovascular health (choline helps lower homocysteine levels; high homocysteine levels are a significant risk factor for heart disease)

    As far as food sources go, these are your best bets:

    • Beef
    • Broccoli
    • Cauliflower
    • Egg yolk
    • Lentils
    • Salmon
    • Shrimp
    • Soy beans
    • Peanuts
    • Wheat germ
    • Salmon

    Men should aim for 550 milligrams a day. Women, meanwhile, need to shoot for 425.

    Multiple research studies have concluded that consistent, long-term deficiencies increase one’s risk of developing fatty liver, liver cancer, and heart disease.

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    You Ask, I Answer: Fish Oil Supplements & Mercury

    fish-oil-tabletsIs there anything in particular I should look for when buying fish oil supplements?

    Also, should I be worried about mercury levels?

    — Dennise O’Grady
    Bay Head, NJ

    The main thing you want to look for is the presence of DHA and EPA (you want anywhere from 500 to 1,000 milligrams of each of those essential fatty acids).

    Oil from krill (small, cold-water crustaceans that live in the ocean floor) is apparently starting to be considered the golden standard in some circles since it appears to be the most easily absorbable, and also contains antioxidants not found in oil from fish.

    That said, oil from actual fish is just as good a source of those two fatty acids.

    Since fish oils are extracted from fish that are very low on the food chain (e.g.: mackerel, herring, sardines, cod), mercury contamination is not a concern.

    My rule of thumb is: food first, then supplements.  If you can get your omega-3 fatty acids from eating fish, that is best.

    However, I realize there are some barriers.  Some people do not like the taste of fish, others are vegetarian, and, as is the case with salmon, there is always the doubt of whether the fish you are eating is wild or farmed (farmed fish tend to have lower levels of omega-3 fatty acids).

    For those interested in eating their DHA and EPA, I highly recommend sardines.  They are never farmed, so you can always expect a good dose of those two omega-3 fatty acids!

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    A Burger Your Heart Will Love

    fb_world_catch_salmonWhite, fiberless flour.  A slab of artery-clogging beef.  Two slices of sodium-laden processed cheese.  One tomato slice.  Iceberg lettuce.

    Those are the components that come to most people’s mind when they hear the word “burger.”

    Well, it’s time to expand that vision.  As you know, part of this blog’s mission is to make healthy eating enjoyable and palatable.

    With that in mind, next time you’re in the mood for a hamburger or a fast food fish sandwich, opt for this ridiculously quick (don’t give me the “I don’t have time!” excuse) and easy substitute that provides Omega-3 fatty acids, plenty of fiber, and lots of taste… at a lower cost!

    WHAT YOU NEED:

    • 1 frozen salmon burger patty (see recommendation below)
    • 1 whole grain hamburger bun (see recommendation below)
    • 1 tablespoon chopped onions (optional)
    • 2 teaspoons mayonnaise (regular, light, or canola-oil based, your choice)
    • 1 lemon wedge
    • dill (for seasoning)

    Salmon burger recommendation: My two favorite brands are WorldCatch and Wild Grill.  Both are made from wild Pacific salmon, and provide no more than 110 calories and 400 milligrams of sodium per patty.  You can find them at health food stores, Whole Foods, and even Sam’s Club.

    Whole grain hamburger bun recommendation: My absolute favorite bun is the Food for Life sprouted sesame hamburger buns.  Not only do they obtain the perfect texture when lightly toasted, they also each provide 6 grams of fiber and 9 grams of protein.  You can get them at Whole Foods, Trader Joe’s, or your local health food store.

    All you need to do is spray a small pan with cooking spray, cook the patty to your liking, toast the hamburger bun, and then top the patty with onions, mayonnaise, freshly squeezed lemon juice, and dill.

    I’ll assume you have onions, mayonnaise, and dill in your kitchen already, so the basic cost of this burger (the salmon patty and the buns), with tax, adds up to $2.48 per burger.

    Now, let’s take a look at some fun comparisons.  This salmon burger…

    • is 65 cents cheaper than McDonald’s Filet O Fish and Burger King’s Big Fish Sandwich.
    • contains 800% more heart-healthy Omega-3 fatty acids than McDonald’s or Burger King’s fish burgers
    • adds up to 330 calories (versus McDonald’s 380 and Burger King’s 650)
    • provides 6 grams of fiber (100% more than Burger King’s and 200% more than McDonald’s)
    • contains 29 grams of protein (14 more grams thanMcDonald’s and 5 more grams than Burger King’s)
    • adds up to 1.5 grams of saturated fat (2 fewer grams than McDonald’s, 4.5 fewer grams than Burger King’s)

    Who says healthy eating is expensive and laborious?

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    You Ask, I Answer: Wild Salmon

    If I don’t eat canned salmon (which I know is usually wild and not farmed), are there any ways to help me determine if the fresh salmon I am eating is farm-raised or not?

    — Elizabeth Isaacson
    Portland, OR

    Although some supermarkets label their fish accordingly (“farmed” or “wild-caught”), those descriptions are not always accurate.

    There are, however, certain clues you can keep in mind.

    Anytime you see the term “Atlantic salmon”, you are dealing with farm-raised fish. Anyone who tries to sell you Atlantic salmon as “wild-caught” is most likely lying through their teeth.

    On the flip side, “Pacific salmon” encompasses a variety of species (including chinook/king, chum, coho, sockeye, and pink) that are wild-caught.

    Texture can sometimes be a giveaway, too. Wild-caught salmon tends to have a thicker, meatier mouthfeel.

    I don’t consider price to be much of an indicator.

    Although you will never see wild-caught salmon at $5 a pound, some dishonest stores will sell farm-raised salmon at $14 a pound in an attempt to make consumers think they are paying for something wild-caught.

    On another disturbing note, the numbers of wild salmon are drastically reducing with each passing year. Please visit “Save Our (Wild) Salmon” for more information.

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    You Ask, I Answer/In The News: Vitamin D requirements

    I read today that the recommended amount of vitamin D has doubled due to a new study.

    I thought most people get enough of it.

    How much vitamin D do we get from dairy as compared to being out in the sun?

    –Hemi  W.
    Via the blog

    Vitamin D deficiency is a worldwide problem; most people certainly do not get enough (especially in the United States).

    The issue of Vitamin D requirements being too low has actually been a hot topic in some nutrition circles for years.

    According to current recommendations, children and adults up to the age of 50 should get at least 200 International Units, adults 50 to 71 years of age should aim for 400 IUs, and anyone above the age of 71 should be taking in 600.

    The new guidelines you are referring to bump up the 200 IUs figure to 400 IUs.

    Even so, many researchers think everyone should aim for at least 1,000 IUs a day!  Others go further and think the minimum daily intake from supplement should be 2,000 IUs (there is plenty of research to back that up, by the way).

    Our bodies can produce up to 10,000 IUs from sun exposure.  After 10,000 IUs, the body stops producing vitamin D.  So, really, you can consider 10,000 IUs the Upper Tolerable Intake.

    The best source of Vitamin D is the sun, but this can get complicated.

    After all, we get this vitamin from exposure to UVB rays, which are not as powerful in winter months and have a harder time getting through on cloud-covered days.  In fact, anyone who lives north of Atlanta, Georgia (regardless where in the world that may be) is unable to produce vitamin D from the sun between the months of October and April due to the sun’s rays not being powerful enough.

    Additionally, the massive use of moisturizers and creams that block out UVB rays prevents many people from absorbing a good deal of “solar powered” vitamin D.

    Some fortified foods (i.e.: cereals, soy milks, and dairy milk) provide vitamin D, while others (tuna, salmon, and… ugh, cod liver oil) do so naturally.

    Despite this, it can be very difficult to meet the Vitamin D recommended intakes without some sort of supplementation.

    For example, a cup of fortified dairy milk provides a quarter of a day’s worth of Vitamin D (using 400 IUs as the goal).

    Not bad, but unless you’re planning on downing four glasses of milk a day, you will come up short.  And, even then, the new recommendations are not possible to meet through food alone.

    Keep in mind, too, that many dairy products (like yogurt, cottage cheese, and ice cream) are NOT fortified with vitamin D.

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    You Ask, I Answer: Salba

    Do you know anything about Salba?

    It seems to be getting quite popular (I accidentally ordered a raspberry salba square at my local coffee shop the other day), and I’m not sure whether it’s a fad or not.

    Is it actually a whole food or is it processed?

    Where does it come from?

    Is it as good as the makers of it claim?

    — Meredith (Last name unknown)
    Via the blog

    The folks at Core Naturals sure are working hard to hype up Salba.

    No clue what I’m talking about? Let me break it down.

    According to manufacturer Core Naturals, the salba seed is pretty much the greatest food ever created.

    Dubbed by the company as “nature’s perfect whole food,” the press release pushes it as a one-stop shop for some of the highest quantities of fiber, calcium, magnesium, vitamin C, folate, and Omega-3 fatty acids.

    Then there are statements such as this:

    “Because of Salba’s ability to absorb several times its weight in water, it may also help to curb hunger.”

    That’s wonderful, but that’s simply what all soluble fibers do – the same ones found in oatmeal, fruits, vegetables, and nuts.

    Core Naturals even make reference to one nutrition PhD at a Toronto-based university who, after conducting research, confirmed that Salba’s advertised properties truly exist.

    You know something is slightly off, though, when the bragging rights about the doctor go something like this: “[He works at] the same university where in 1921, Dr. Frederic Banting discovered insulin and won the Nobel Prize for Medicine.”

    Errrr…. okay?

    Besides, there is something very suspect about having only one professional analyze your food. If Core Naturals is so sure that what they have is — for all intents and purposes — manna, why not send it out to a variety of independent food laboratories to have their goldmine validated?

    Anyhow, Salba is just a white chia seed – with the exact same nutritional profile of all other chia seeds (which are usually black).

    So, yes, it is an unprocessed whole food, in the same way that fruits, vegetables, nuts, and a plethora of other seeds are.

    Don’t get me wrong. Chia seeds have a neat nutritional profile – they are a good source of fiber, phosphorus, manganese and Alpha Linolenic Acid – but by no means is Salba a powerfood, nor does it offer the same Omega-3 profile as 28 ounces of salmon (as Core Naturals advertises.)

    That is a very easy statement to debunk, by the way. Remember, salmon offers EPA and DHA, two Omega-3 fatty acids not present in seeds.

    This situation with Salba and Core Naturals would be paramount to a company patenting Granny Smith Apples, calling them something different and claiming they were nutritionally superior any other apples.

    Considering that Salba retails for anywhere from two to three times as much as standard chia seeds, I don’t really see a reason for purchasing it.

    File it under “F” for fad. No, make that “FF” for… flimsy fad.

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    You Ask, I Answer: Farmed Salmon/PCBs

    I read on your blog that farmed salmon are fed grains and get their color by eating dye pellets. Yuck.

    I have also heard that farmed salmon isn’t good for you because of PCBs. What is that all about?

    — (Name withheld)
    San Francisco, CA

    Although salmon is universally touted as a healthy food, its environmentally — and nutritionally — toxic profile differs depending on whether that fillet you are eating comes from a wild–caught or farmed specimen.

    Whereas wild salmon freely roam ocean waters, farmed salmon share open-water netted pens (pictured at left) with thousands of other cohorts.

    I suppose you could call them the “Manhattan”-ites of marine animals — happily (or seemingly so) living in a shoebox.

    Salmon farms are the equivalent of cattle feedlots — they produce enormous volumes of waste (think nitrogen and fecal matter) that usually end up contaminating surrounding waters.

    Where do polychlorinated biphenyls (PCBs) come in?

    Well, you can thank the human species for that. PCBs were mainly used as lubricants, adhesives, and coverings for electrical wirings several decades ago.

    They were banned in 1976 due to health and environmental concerns.

    What concerns, you ask?

    From a health standpoint, PCBs have specifically been linked to a variety of cancers, nervous system damage, and fetal abnormalities.

    Mother Earth doesn’t fare much better. Turns out PCBs accumulate in the environment very quickly, since they disintegrate at a snail’s pace.

    No, make that a snail moving through cement’s pace.

    Since, literally, hundreds of tons of PCBs were dumped into various waterways by companies and treatment plants in the 50s and 60s, the damage has certainly been done.

    But if this affects many waterways, how come farmed salmon have higher PCB levels than their wild counterparts?

    First, their diet is different.

    As you said, farmed salmon are fed large quantities of grains. Ah, but that’s not all — they are also provided hydrolyzed chicken feathers (yes, REALLY!) and plenty of fish oil to snack on.

    See, PCB’s accumulate in the fatty deposits and oils of fish. Farmed salmon have that freely available to them; wild salmon don’t.

    Since farmed salmon are overfed, they weigh more (have more fat) than their wild counterparts. In other words, more deposits for PCBs.

    We’re not just talking twice as many PCBs, either. Studies by a variety of environmental groups have concluded that the levels of PCBs in farmed salmon are anywhere from 12 to 18 times higher than wild salmon!

    It is for this reason that farmed salmon intake is recommended to not surpass one meal a month.

    It doesn’t help that wild salmon is more expensive and, as Marian Burros of the New York Times discovered a few years ago, a lot of “wild salmon” is actually farmed.

    What is a health conscious shopper to do? Besides realize that humans have been treating the planet like absolute crap for the past few decades?

    Well, I suggest buying canned sockeye salmon or, if your budget permits, frozen Alaskan salmon, both of which are always wild.

    That’s right — canned salmon labeled “Atlantic salmon” is often farmed.

    In any case, salmon is not the only fish in the sea.

    Many other delicious species offer plentiful Omega-3 fatty acids, including black cod, halibut, catfish, pollock, and mackerel.

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    In The News: What The TV Food and Health Experts Eat

    The February 2008 issue of Out Magazine has a short feature detailing what Work Out‘s Jackie Warner, Queer Eye for the Straight Guy‘s Ted Allen, and Food Network’s Sandra Lee eat (per their 2-day food diaries).

    Coleen De Vol, a nutrition consultant — though not a registered dietitian — comments.

    Jackie, she of the eight-pack and blonde ‘do, starts her day off with a protein shake made of whey, flaxseed oil, amino acids, miracle greens, and frozen berries.

    Day 1 has a mid-morning snack of oatmeal (I am assuming unsweetened), while Day 2 includes an apple and one slice of lean turkey meat.

    While the protein shake includes fiber and fruits, I don’t think the amino acids are necessary, particularly since she is eating a balanced diet with complete proteins.

    I would also add some solid food to accompany it, since liquid calories do not satiate as well as “real” food.

    Jackie’s lunch and dinner include whole grains like quinoa, plenty of vegetables like broccoli, and healthy proteins like salmon and tuna. Perfect!

    Incredibly, the nutrition consultant claims Jackie needs more protein in her diet due to her heavy workouts. I disagree — she is getting more than enough for her body weight, even taking into account her level of physical activity.

    I do concur with the consultant that Jackie needs more calcium in her diet. And, while the consultant also notes that Jackie’s eating regimen seems rigid, it does include great-tasting healthy food. If she doesn’t feel deprived, all seems OK to me.

    Ted Allen, meanwhile, starts off his day with coffee, orange juice, and refined carbohydrates.

    While I don’t agree with the consultant’s notion that Ted’s breakfast is too acidic (there is no mention of him having any medical conditions that would render this problematic), I do agree that his meals are lacking fiber (one day is very heavy on full-fat dairy and protein and completely free of whole grains and legumes).

    Sandra Lee, meanwhile, is chastised for enjoying a vanilla soy latte. The consultant claims “the highly processed form of soy Sandy is drinking every morning is a common allergen.” I don’t find anything wrong with enjoying a half cup of soy milk in your coffee every day.

    The consultant also claims that soymilk is usually genetically modified, which I do not think is an accurate statements. Popular mainstream brands like Silk are made from non genetically-modified soybeans, for example.

    Sandra’s diet is alarmingly low on fruits, vegetables, and whole grains. In fact, Day 1 only includes two vegetables — the tomatoes and onions she throws into a pasta dish. Day 2, meanwhile, includes French fries for lunch AND dinner — and it’s the only vegetable she’s eating!

    I always find it fascinating to know what others eat, particularly people in the culinary and nutrition fields.

    Sadly, I feel like this article once again polarizes “foodies” vs. “healthy eaters.”

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    Numbers Game: Answer

    Which of the following provides the highest amount of omega-3 fatty acids?

    a) 4 ounces of fresh cold-water salmon
    b) 4 ounces of canned sardines (in oil)
    c) 4 ounces of fresh lobster
    d) 4 ounces of canned salmon

    e) Trick question. They all provide the same amount!

    The correct answer is “d” — canned salmon. Four ounces pack in 2.2 grams of Omega-3 fatty acids!

    The remaining fish?

    4 ounces of fresh cold-water salmon provide 1.7 grams, sardines contribute 1.8 grams, and fresh lobster contains 0.1 grams.

    Omega-3’s are essential (meaning our bodies can not produce them) polyunsaturated fatty acids that have been linked in hundreds of studies to lower risks of heart disease, cancers, rheumatoid arthritis, and even Alzheimer’s and Parkinson’s.

    Recommendations are currently set at 1 to 2 grams a day (or 7 – 14 grams a week).

    Why does canned salmon edge out cold-water salmon? Simple — all canned salmon is wild.

    The figure for cold-water salmon, meanwhile, is an average that takes into account wild and farmed salmon.

    Farmed salmon offers lower levels of Omega-3 fatty acids since they are fed grains (rather than subsisting on a natural diet of small marine creatures).

    Although all salmon is a great source of Vitamin D (four ounces provide a day’s worth!), canned salmon offers an additional bonus — calcium. Turns out the cooking process softens the bones to such a degree that they can be eaten.

    The result? A quarter of your day’s calcium needs in a (lactose-free) four-ounce piece!

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    Numbers Game: Answer

    A 2004 New York Times investigation (led by renowned food writer Marian Burros) of eight high-end New York City food specialty stores revealed that six of them were labeling farm-raised salmon as “wild”.

    This is a very troubling statistic, particularly because there are important reasons for choosing wild — rather than farmed — salmon whenever possible.

    Salmon is touted as one of the best sources of Omega-3 fatty acids because it contains top quality ones known as EPA and DHA in high amounts.

    Sea creatures aren’t just naturally born with lots of Omega-3 fatty acids.

    Instead, they eat sea plants that produce this fat. Once consumed, fish store it in their fat tissue (which, PS, is why you do not get Omega 3’s from a salmon skin sushi roll).

    In the case of larger fish, they achieve this by eating smaller species that eat sea plants.

    Here is the problem. There are different types of salmon.

    On the one hand, you have the wild kind, caught in the ocean, where these salmon produce Omega 3’s in their bodies by eating the plant life under the sea.

    You also have farmed salmon, wherein hundreds of these fish are crowded into aquatic feedlots.

    Guess what? They aren’t being given sea plants to eat. Rather, they are fed grain (to fatten them up) and antibiotics (they are in such close quarters that they are very likely to get sick, so farmers throw antibiotics in the water as ‘insurance’).

    Hence, the amount of Omega-3’s they offer is lower than that of wild salmon’s.

    Additionally, the perfect ratio of Omega 3 to Omega 6’s (another fat our body can not produce, and thus we need to get from the diet) found in wild salmon is unbalanced in the farmed counterparts.

    Although Omega 6 fats are necessary, the United States diet is extremely high in them, and too low in Omega 3’s. The ideal ratio should be 1:3 (Omega 3:Omega 6); we’re currently at a 1:20 – 1:25 ratio!

    It gets worse, I’m afraid. Wild salmon gets its beautiful pink hue from its diet. Farmed salmon? From pellets!

    There is actually a patented chart called a “salmo fan” (pictured up top), which displays several shades of pink. The salmon farmer chooses the specific shade he wants his fish to have, drops some pellets into the water and, voila, wish becomes reality!

    Essentially, farmed salmon are fed dye.

    Don’t get me wrong – salmon is still a great source of protein, potassium, phosphorus, selenium, and vitamin B12 whether it’s farmed or not.

    However, when it comes to the impressive Omega 3 profile of salmon (and other seafood), you can forget about it if your dinner is coming from a feedlot and not the ocean itself.

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    Numbers Game: Fishy Business

    A 2004 New York Times investigation (led by renowned food writer Marian Burros) of eight high-end New York City food specialty stores revealed that _____ of them were labeling farm-raised salmon as “wild”.

    a) 6
    b) 5
    c) 7
    d) 4

    Leave your guess in the “comments” section and come back on Sunday for the answer, as well as a brief tutorial on the nutritional differences between wild and farm-raised salmon.

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    You Ask, I Answer: Salmon

    I read in your latest newsletter that wild salmon offers more nutrition than farmed salmon. It’s more expensive, though! Should I just switch to another type of fish altogether, even though I love salmon?

    — Pam Lowen
    Las Cruces, New Mexico

    While it is true that other types of seafood — such as shrimp and tuna — offer the same heart-healthy Omega-3 fats found in salmon, you don’t necessarily have to make the switch.

    Although wild salmon is more expensive than its farmed counterpart, there is a solution — canned salmon!

    All canned salmon is wild, making it an excellent source of Omega-3 fatty acids. In fact, one can alone covers your entire day’s worth of recommended Omega-3 intake.

    There’s even ANOTHER benefit to eating canned salmon. The soft, edible fish bones are a good source of calcium (one 4 ounce can provides 20% of our recommended daily calcium needs). Great news to those who are lactose intolerant or just do not like dairy.

    Not only is canned salmon less expensive, it’s also ready to eat and makes a great addition to lunchtime salads. Go ahead — think outside the tuna can.

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