FISH CONSUMPTION

FISH CONSUMPTION

Fish and shellfish are a good source of lean, high-quality protein. Protein is essential for building, maintenance and repair of the body. Seafood is also high in omega-3 fatty acids which are the fats associated with reductions in cardiovascular disease, arthritic pain, cancers, and stroke. They are also powerful protectants of cells—especially those of the brain.

With all these positive effects, are fish and shellfish safe to eat? The 2006 EPA Fish Advisory reported increases in levels and spread of the toxic contaminants mercury, PCB’s, chlordane, dioxins, and DDT. The type of mercury found in fish is methylmercury. It is an established neurotoxin affecting many organs and tissues. The government agencies and research scientists are particularly concerned and focused on the effects to the developing brains of the fetus and newborn. The elderly should also be of serious concern as the process of aging significantly weakens brain cells.

According to an NIH study published in April, fish consumption may effectively expose 300,000+ newborns in the United States to unacceptable levels of mercury. In uteri exposure to high levels of mercury is associated with developmental problems as well as difficulties with visual and motor integration.

The EPA guidelines for women and young children are summarized as follows:

Avoid Shark, Swordfish, King Mackerel, Tilefish
Limit consumption to 12 ounces per week of those lower in mercury
Light Tuna is preferred to Albacore Tuna as the later is much higher in mercury
Limit consumption of locally-caught fish to 6 ounces per week

When selecting fish, the general rule of thumb is to avoid the larger, older, predator fish. In addition to those sited by the EPA, Chilean Sea Bass, Grouper, Marlin, Orange Roughy, Rockfish, and Atlantic (farmed) Salmon contain higher levels of mercury.

Some suggestions for those lower in mercury include: Wild Alaskan Salmon, Shrimp, Sardines, Crabs, Scallops, Haddock, Sole, and Cod.

The EPA Fish Advisory report can be accessed at:
http://www.epa.gov/waterscience/fishadvice/advice.html

To view a summary of the NIH study go to:
http://www.ehponline.org/press/060404.html

The full text can be found at:
http://www.ehponline.org/docs/2003/6587/abstract.html

GOALS FOR THE NEW YEAR!

GOALS FOR THE NEW YEAR!

Happy New Year to all my readers!

This is the time of year when people make resolutions for life changes. A nutritionist’s office can be a busy place! I thought I would start out the year with some suggestions for effectively reaching your goals for optimal health.

In order to explore and establish resolutions for positive change, first and most importantly, you must examine where you are now with total honesty. This is a very challenging step but important in getting where it is you want to go. Believe me, if you cannot get beyond this first step, you will find it virtually impossible to go on to the next. This self-assessment ought to be an ongoing endeavor, and should not stop once you achieve your original goals. Once you accept that you are in continuous state of personal growth and change, you can actually begin to enjoy the experience of rebirth and rejuvenation that comes through adaptation. The exercise and food choices that work for you at one time of life may not be best for you in another. Personally I feel life would be rather boring if they did!

Once you have taken this step in self-assessment, you must go on to acknowledge your role in getting where you are today. The intention is not to focus on the negativity of the past too much but rather to take responsibility for your actions moving forward. To put it simply, you need to own your situation. Change cannot happen unless you make the commitment.

Now you are ready to set some reasonable goals. Once these are established, you can decide whether or not to seek the advice of a professional to learn how best to achieve them. A professional consultation can help you examine your goals more carefully to determine if they should be modified as well as to jumpstart you into a proper program. For many individuals follow-up sessions give them just the motivational boost they need to go the long haul.

Remember that food is for nourishment and not for nurturing. Enjoying your food is part of life, but I encourage you to give it the proper placement and focus. Your problems of the heart and mind cannot be solved through the mouth.

So let this be a year when you learn to eat right, drink right, exercise right, and think right!

Be well!