Lisa DeFazio News Archive
When shopping for either fresh or frozen fish, do you consider how they were raised? Well, here's an eye opener. Farmed fish have the potential to cause cancer and have lesser nutritional benefits than those caught in the wild. Here are many reasons why you should start reading labels before baking or barbequing your next filleted fish:
- Farmed crustaceans, fish, mollusks and aquatic plants are given antibiotics , exposed to more concentrated pesticides and at times given unhealthy salmon-colored dyes.
- Aquafarming, also known as Aquaculture, is a method whereby freshwater and saltwater populations of aquatic organisms (a.k.a. fish, etc.) are raised under controlled conditions, contrasted with commercial fishing, whereby wild fish are harvested.
- Aquafarming is not eco-friendly and has a negative impact on wild salmon. Research shows that sea lice from farms kill about 95 % of young wild salmon who migrate past them.
Nuts are everywhere! They are in the headlines, in traffic and on the shelves of grocery stores. But the kinds of nuts I will be talking about are packed with antioxidants, energy, minerals, protein, vitamins and many omega-3 fatty acids. A handful of nuts are also tasty and can add crunch to other dishes.
Here are just a few of their nutritional benefits:
· Nuts are an excellent source of monounsaturated-fatty acids (MUF)—such as oleic and palmitoleic acids,which lower LDL or the bad cholesterol and increase HDL or good cholesterol. Studies suggest that a Mediterranean diet rich in MUF will help prevent strokes and coronary artery diseases.
There are many myths and numerous half truths about what happens to your health when you remove eggs, dairy, poultry, fish and meat from your meals. This is why many individuals fail to explore how going vegan may be beneficial. For these reasons, I would like to expose five common myths about vegan diets:
Myth #1: You will feel weak and unhealthy when you begin a vegan diet.
Fact: No matter what your diet is, your body will still produce harmful compounds which are readily neutralized and excreted. Our kidneys, liver and other organs work for both vegans and meat eaters. Thus, after going vegan—you will feel fine when beginning to process and excrete toxic compounds, providing you are eating a well-balanced diet based on whole plant foods.
Eating Greek yogurt is becoming increasingly popular these days. Although it is smoother, has a stronger flavor and is less sweet than regular yogurt, is it healthier for you?
Here's food for thought:
- Both the non-fat and low fat kinds of these yogurts are healthy for you, because they are loaded with calcium and "good" bacteria.
- The same serving of Greek Yogurt is thicker, has half the sugar and twice the protein as
- A 6-ounce serving of Greek Yogurt contains 15 to 20 grams of protein or the same amount in 2 to 3 ounces of lean meat. While the same serving of regular yogurt contains only 9 grams of protein.
- If you are watching your carbs, Greek Yogurt has about half the carbs as the regular kind—5 to 8 grams per serving, compared to 13 to 17 for regular yogurt.
I was essentially raised on the Mediterranean Diet. My mom is Armenian and my Dad is Italian. During my childhood, my Armenian grandmother used to make many delicious, healthy, middle eastern dishes, and my Italian grandmother used to prepare these to-die-for, tasty Sicilian and Neapolitan meals.
Since May is National Mediterranean Diet Month, I wanted to talk a little about what this diet is, its benefits and how it works.
For thousands of years the Mediterranean diet has been been considered the healthiest diet to maintain our wellbeing and prevent many chronic and life threatening disease. Research validates that eating a diet rich in plant foods and healthy fats is beneficial. Many studies have also proven that religiously adhering to the Mediterranean diet protects us against obesity, dementia, Alzheimer’s disease, development of heart disease, metabolic syndrome, some cancers, type 2 diabetes and also leads to longevity.
The health benefits are not due to this diet alone, but a way of life too. In addition to a wide variety of nutrient rich, low fat foods and casual dining, family involvement and physical activity make the Mediterranean diet even more effective according to many experts.
Dietary fats and oils yield 9 calories/g, whereas, carbs and proteins produce only 4 calories/gm. Foodies know that nuts and oil seeds are very good sources of fat. They are rich in energy, dietary fats, sources for essential fatty acids and vitamin E. Furthemore, they transport fat-soluble vitamins/hormones.
There are basically two types of dietary fats. Visible fats include butter, oils and animal fat etc. Invisible fats are in foods like rice and wheat. Most of the fats and oils we use are either saturated OR un-saturated fatty acid chains.
Unsaturated fats have one or more double bonds and are liquid at room temperatures. In general, they are derived from plants. Examples are: soybean oil, safflower oil, etc. Fish oil, on the other hand, is composed mainly unsaturated fats—with little saturated fats.
Saturated fats contain no chemical double bonds. They are solid at room temperatures and commonly derived from animals and some from plant sources. Examples: butter, lard, palm kernel oil, coconut oil, etc.
There is nothing more refreshing than an ice cold glass of orange juice with your breakfast—especially if it is served in a frozen goblet. When you think about it, the nutrients in orange juice are virtually unlimited. OJ is also low in calories and rich in fiber. Here are a few more benefits for taking an extra sip in the morning:
· OJ is rich in pectin which acts as a natural laxative and protects membranes in your colon. Pectin has also been shown to lessen blood cholesterol by binding to bile acids in the colon.
· Oranges are an ideal source of Vitamin C which helps our bodies resist infections.
· Oranges are rich in flavonoids or phytochemicals act as antioxidants.
· Oranges contain high levels of Vitamin A which is necessary for maintaining healthy mucous membranes, the skin and for vision.
· OJ is also a very good source of B-complex vitamins such as thiamin, pyridoxine, and folates. These vitamins are essential in the sense that body requires them from external sources to replenish.
· Orange fruit also contains minerals like potassium and calcium. Potassium is an important component of cell and body fluids that helps control heart rate and blood pressure through countering sodium actions.
No wonder why oranges and other Citrus fruits are valued for their wholesome nutritious and antioxidant properties!
- Lisa DeFazio’s a leading nutrition expert and a Master’s degree level Registered Dietitian, so be sure to check out her website and follow her on Twitter for more tips and videos — and if U wanna know more about oranges OR anything else, U can always email us at Questions@FitPerez.com!!