Healthy Nutrition Hints and more….

Although the media likes to depict menopause as a disease it definitely is not. Menopause is a natural stage of life that does not require medication. Women who live healthy lifestyles can live through the stage of menopause with little to no symptoms.

What is Menopause?

The true symptoms of menopause are cessation of menses, hot flashes, night sweats and vaginal dryness. Other symptoms that are associated with menopause are also common in non-menopausal women and older men and are mood swings, heart palpitations, irritability, itching, and loss of libido.

The time frame for menopause from premenopause to perimenopause may take 10 years or more. Some very lucky women about 10-15 percent actually experience no symptoms. But there are also the unfortunate 10 to 15 percent that are plagued with severe symptoms.

There are many alternative methods to handle the symptoms of menopause and I will discuss some below.

Soy Can Help

Soy products contain hormone-like plant estrogens that are called phytoestrogens. Studies have shown that phytoestrogens can help with reduce hot flashes and protect against heart disease, osteoporosis and cancer. This may explain why women who enjoy soy-rich diets suffer less menopausal symptoms. Another component that is found in soy called ipriflavone has also been shown to remineralize bone in postmenopausal osteoporotic women. To get the most our of your tofu, take a daily Vitamin E supplement. Vitamin E has been shown to multiply the heart healthy effects of soy.

To better survive the menopausal stages it is best to eat a diet rich in whole foods. It is important to include alfalfa sprouts, fennel and sea vegetables with foods high in calcium such as dairy, dark green leafy vegetables, salmon with bones and sesame seeds. These powerful foods will protect against osteoporosis, heart disease and menopausal symptoms.

As far as hot flashes, try to avoid substances that will increase the symptoms such as coffee, alcohol, smoking and spicy foods. (Journal Neuromusculoskeletal System 1996;4:67-72)

Herbs are Awesome

There are fantastic herbs that can help during menopause to quell the annoying symptoms. The most highly suggested is called black cohosh extract (Cimicifuga racemosa). This herb has been found to reduce hot flashes, and also helps with depression, anxiety, vaginal atrophy and a multitude of other symptoms.

The Chinese have learned the value of Dong Quai extract, with it’s muscle-relaxant, analgesic and anti-inflammatory effects. Scientists believe it promotes progesterone synthesis in the body.

Another all natural way to support adrenal function and increase the production of estrogen is by ingesting Siberian ginseng and Ginseng.

Supplements

There are many vitamins that alleviate hot flashes and mood swings. Some more common ones are Vitamin E, Vitamin C, calcium, and magnesium. For mood swings the ones that work best are Vitamins B, Vitamin E, Vitamin K, zinc, bioflavinoids and royal jelly.

Because of the lowering of the estrogen levels our bodies may create a roller coaster of emotions and body temperatures. Some of the side effects also may include some negative effects to the woman’s urinary tract and genital area. Without the proper levels of estrogens, the skin tissue in sensitive areas may thin out substantially. Some supplements to help with this condition include Vitamin E, acidophilus and soy.

I hope that some of these suggestions will help you with the symptoms of menopause. The most important thing to remember is try to avoid over the counter and prescribed medications if at all possible. Many of the symptoms can be reduced with the examples mentioned and of course the reduction of stress and a warm bubble bath always helps.

Until next time,

Dr. Mommy

I had the most unique experience this weekend promoting Xocai - Healthy Chocolate to a convention full of Chiropractors.

We came across the highly interested, the ones that wanted to learn more and of course the skeptical ones. But in the end, the turn out was wonderful and the buzz word of the weekend was ‘Healthy Chocolate’.

Now to answer the most common questions:

• How is Xocai Healthy Chocolate different from the chocolate you can purchase at the corner shop or finest chocolate shoppes? Xocai is mainly different because of the way it is made. Xocai Healthy Chocolates are made using a cold process where all the chocolate on the market is made using a heat process. This cold process is patented to MXI the makes of Xocai Healthy Chocolate.

• What makes this chocolate healthy? Xocai Healthy Chocolate combines the two highest super foods on the market. Unprocessed cacao is the number one super antioxidant food on the planet and the number two super antioxidant food is the acai berry. Xocai Healthy Chocolates combines these two powerful antioxidants to make the highest and most potent super food on the market today and it is CHOCOLATE!!

• Is it safe for diabetics and children? These chocolates are sweeten with the acai and blueberries and in some products they use raw cane juice crystals. There are NO refined sugars added. The fruit provides low glycemic sweeteners and it is definitely safe for children and diabetics. The founder, Jeanette Brooks is a diabetic and she wanted to develop a chocolate that diabetics could enjoy with no side effects. She has gone from using 120 units of insulin per day to 10 units of insulin per day by consuming these chocolates.

• How about caffeine? Xocai Healthy Chocolates do not contain caffeine, making it safe for children to enjoy and not have the effects of caffeine. The caffeine is found on the shell and husks of the cacao plant, Xocai uses the cacao bean eliminating the caffeine we are all used to. The cacao bean contains a derivative of caffeine called ‘theobromine’ which gives the opposite affect, it provides a relaxing feeling.

• Everyone talks about ORAC values, what are those and how do your products compare? Antioxidants are needed to fight against the free radicals are bodies are faced with on a daily basis. Free radicals cause aging and destruction of our bodies. Antioxidants combat the free radicals and provide healing properties. Antioxidants are measured in ORAC values. ORAC stands for oxygen radical absorbance capacity and the USDA uses the ORAC scale to measure the antioxidant capacities of different foods. The daily recommended intake of ORAC daily ranges from 3,000 to 5,000 units. All of our products have the ORAC values clearly stated on the packages.

• How many products does your company have? Our company has 6 products to date with 2 more in the works. Our products consist of the following: Xocai Activ - a wonderful chocolate beverage which combines the unprocessed cacao with acia and blueberries and has 5,270 ORAC units per fluid ounce, Xocai Nuggets wonderful chocolate nuggets that contain 3,120 ORAC units each, Xocai Protein Bar the ultimate low-calorie, high-protein meal on the go with an ORAC value of 4,066, Xocai X Power Squares wonderful little squares loaded with antioxidants and containing 3,582 ORAC units per 6g square, Xocai Omega Squares formulated to provide essential fatty acids from acai berry, flaxseed and plant-based, encapsulated Omega-3 and an ORAC value of 3,773 per square, and my most favorite product is the Xocai X Powerhouse Cookie which has 7 grams of fiber and has an ORAC value of 11,115.

MXI takes pride in all of their Xocai products and it shows in their professional and attractive packaging and information printed on each item. For more information about these wonderful products please visit my informational site called Ultimate Chocolate Power or you can email me at drdaisy @ verizon.net (no spaces).

Until next time,

Dr. Mommy

Have you ever wondered if the mixing of your foods is healthy? Certain foods become healthier when they are mixed with other foods, but the opposite can also happen when pairing certain foods. I found it to be interesting so why not share it with my readers.

First the Do’s:

Do mix spinach and oranges. Spinach is loaded with iron but it is not absorbed well by the body, but when added with Vitamin C it makes it very potent. The Vitamin C converts the iron in the spinach into a form the body accepts. This concepts works well with other foods that are sources of iron such as broccoli and tofu. One medium sized orange will provide the needed Vitamin C.

Do mix grilled steak with brussels sprouts. The compounds found in vegetables such as brussels sprouts, broccoli and cauliflower help rid the body of carcinogens that may form on meats during high heat cooking. It is still best to cook your meats and fish at low temperatures until done and be sure not to char the meat during the cooking process.

Do mix tomatoes with avocados. Tomatoes are contain high levels of the antioxidant lycopene, so it is considered a super food. The fat in the avocado helps the body absorb the lycopene of the tomatoes when combined. For an added touch, drizzle extra virgin olive oil over your spinach, zucchini and green leafy vegetables to release the lutein, an antioxidant that may help protect against age related macular degeneration.

Now for the Don’ts:

Don’t mix alcohol and diet soda. Although you are trying to cut the calories with the diet soda, you will unfortunately get drunk faster. Studies show that it takes less time for diet cocktails to leave the stomach and reach the small intestines, where most alcohol is then absorbed into the bloodstream, where the same amount of a non-diet cocktail takes longer.

Don’t mix alcohol and energy drinks. The mixing of energy drinks with alcohol can cause heart palpitations and difficulty breathing. In severe cases it can contribute to a heart attack or a stroke. The reason this combination is dangerous because you are putting your body through enormous stress. Overloading the body with stimulants such as caffeine (found in energy drinks) and alcohol (a depressant and diuretic), will create stress on the central nervous system and your heart.

Don’t mix coffee and breakfast cereal. As strange as that sounds, most cereals sold in the US are fortified with iron. The antioxidants found in coffee can hamper the body’s ability to absorb the needed iron. Black tea and some herbal teas which contain these antioxidants called polyphenols may also reduce iron absorption. The best advice is to drink you coffee at least one hour before consuming your cereal.

Follow these simple rules and get the most our of your food choices.

Until next time,

Dr. Mommy

Do you know of any child that has suffered an ear infection? By the age of two, 66% of children will have had a bout with ear infections, more specifically middle ear infections known as acute otitis media.

Acute otitis media (AOM) is usually a complication of an upper respiratory infection. During a cold or flu, bacteria may infiltrate the ear and cause swelling. The swelling will then block the openings of the ear and inhibit drainage. As a result, painful inflammation sets in. The lack of drainage is intensified by the horizontal orientation of the infants’ ear canal. The ear can will gradually assume the 45 degree angle as children mature.

Below are some steps to preventing childhood ear infections.

• Consider Chiropractic Care - cutting edge research has revealed that Chiropractic care may promote ear health. A study with 46 children under the age of five with ear infections was conducted. An amazing 93% of the patients recovered withing 10 days of receiving Chiropractic care. Another 43% showed improvement with one one to two treatments. (Journal of Manipulative and Physiological Therapeutics, 1996) How can Chiropractic care help reduce the risk of AOM? Chiropractors are experts at detecting and correcting dysfunctional areas in the spine. The areas of dysfunction prevent the spine from movement or restrict the movement of the vertebrae because the bones (vertebrae) are out of alignment. This is called a subluxation, and it is what Chiropractors detect and correct. In young patients, Chiropractors use specialized techniques to adjust the spine and the maneuvers are modified for growing spines and are extremely gentle and safe. Further studies have shown that chiropractic adjustments may boost the immune system, in turn warding off ailments such as AOM.

• Breast-Feed Your Infants - many studies have shown that breastfeeding boosts the immune system, in turn preventing ear infections. One study followed over 300 babies. It showed that 6 month old babies who were fed exclusively by breastfeeding were half as likely to experience an episode of ear infections when compared to a formula-fed baby.

• Avoid Unnecessary Antibiotics - although some serious cases of AOM may require antibiotics, the misuse of these drugs is generating serious health problems in children worldwide. Most childhood ear infections are caused by bacteria called pneumococcus or haemophilus. Studies have shown that the excessive use of antibiotics has led to strains of these bacteria that are resistant to even the most aggressive drugs. Scientists have also revealed that antibiotics are usually not necessary in cases of ear infections.

• Limit Dairy Intake - studies have shown that diets rich in dairy products, such as, cow’s milk, cheese and ice cream will boosts the child’s odd of ear infection. It is suggested to substitute dairy products with calcium-fortified soy products such as soy milk, tofu and tempeh.

• Increase Antioxidant Intake - fruits and vegetables are loaded with antioxidants which are disease fighting chemicals. These chemicals have proven to boost the immune system by destroying molecules called free radicals, which prompt disease. Free radicals are what need to be destroyed so it is important to have a diet rich in fruits and vegetables, unlike fried foods and sugar-laden snacks that promote free radical production.

• Stay Smoke-Free - Children who are exposed to cigarette smoke develop more ear infections than those who grow up in smoke-free environments. (Pediatric Dentistry, 1998) So if you smoke, it is important to smoke outside or away from your child to prevent the onset of ear infections.

• Restrict the Use of a Pacifier - although the use of a pacifier comes in handy to subdue a crying or irritable child, it may also increase the likelihood of developing AOM, according to a recent article in the Journal of Pediatrics. It is also suggested to restrict the use of a pacifier and use when the infant is falling asleep and it will reduce the occurrence of AOM. Ear infections are such a common childhood disease that even small changes in children’s everyday habits may have major effects on its occurrence.

I hope that these pointers will prevent your little one from getting an ear infection this season.

Until next time,

Dr. Mommy

It is sad, but our environment is not a very healthy one and we must take action to stay healthy. One way is to go green. Now what does that mean exactly? Going Green means to make an effort to improve the environment. It can be as simple as recycling and that is a great place to start. There are also many other things you can do to ensure you are doing your part to improve the environment and why not begin in your own home.

Below you will find some helpful hints to turn your home into a ‘green home’. You do not have to do everything on this list and this is by now means a complete list either. Many ways are being discovered daily and as long as we make an effort we can feel good about helping our environment as a whole.

Some helpful hints:

• Start a vegetable and/or fruit garden - Not only will you be eating healthier but you will also be saving gas from the many trips to the grocery store. You can experiment with different herbs, vegetables and fruits and have a great amount to last all year round. If a vegetable or fruit garden in impossible for you, supporting your local farmers and growers is another way to help.
• Recycle – this is something that everyone knows about but not many actually do. It is as simple as recycling newspaper, and aluminum and plastic products. A perfect way to recycle is to re-use the plastic bags you get at the grocery store. Take the used bags back with you and re-use or use as garbage bags. A better idea is to bring cloth grocery bags to avoid the accumulation of plastic bags from grocery stores.
• Avoid fast food – planning your meals will actually save you money and keep you and your family healthier along with preserving the environment.
• Clean green – this is a perfect way to save money and avoid the toxic cleaners that we all seem to purchase. You will save money by making your own cleaners using vinegar, baking soda, lemon juice and essential oils. You will also feel better knowing you will have a shiny, clean home without using expensive toxic cleaners.
• Start your own compost- this will avoid garbage from accumulating and will be perfect for your gardening needs. Compost unitsvary in size; you can make them as big or as small as you like to meet your needs.
• Use a water purifier – instead of using bottled water invest in a water purifier
• Use ‘real dishes and utensils’- save the plastic or paper ones for picnics or outings.

It may seem difficult to turn your world into a green one, but starting out small will make it a much easier transition. You will be healthier, and actually save money by going green. Try it as see the difference some effort can make. Want to learn more about going green visit Bath and Body Organics for some great tips.

Until next time,

Dr. Mommy

Picture this: You kids beg and plead for you to go roller blading with them. After much consideration, you agree to go and lace up your skates and go. As you are blading along the sidewalk you hit a pebble, trip and fall, landing on your left knee. After biting your tongue because you truly want to scream out obscenities, you notice your knee is changing a myriad of colors and 3 times larger than your other knee. Your kids come to your rescue and manage to get you home without hurting yourself further. So, what do you use on your injured knee? Heat or Cold?

Both heat and ice improve the healing process by generating the blood flow, reducing inflammation and reducing pain. Knowing which one to use, when, will keep you from possibly doing further damage.

Cold treatment - Ice is generally used on acute injuries, which are injuries that have occurred within 72 hours. The goal is to limit the body’s response to the injury. This happens by reducing the blood flow into the injured tissues, reducing the swelling, and reducing muscle spasms and pain. It is also wise to use ice for chronic conditions, such as arthritis, tendonitis or overused injuries in athletes, but after activity. Using the ice after the activity will help control the inflammatory response.

The method of ice treatment that is useful for these injuries is quite simple. Place an ice pack between a cloth or towel, before placing on the injury to prevent frostbite. The ice pack then remains on the injured part for 20 minutes. It is normal to experience the following phases of cold, burning then numbness. The ice application should not exceed 20 minutes, or you can do more harm than good. This process can then be repeated for 2 to 3 hours for an acute injury.

Heat treatment - Heat is mainly used for chronic injuries to relax and loosen the tissues and stimulate blood flow to the given area. Heat should be used before activities and not after. It is important to remember not to use heat after and acute injury. Heat will increase the blood flow and increase the inflammatory response and may make the problem worse.

The most effective method of heat treatment are moist hot towels. The towels can be heating under running hot water or placed in the microwave, and then applied to the injured area. Heating pads, hot water bottles and hot showers or baths work well too. Remember to not apply for longer than 20 minutes and be sure to not fall asleep on a heating pad.

Combination treatment - This treatment can be used 48 to 72 hours after the injury occurs to receive the most benefit. Hot and cold packs are alternated for 10 minutes at a time each. The alternating will keep the swelling from occurring by using the ice and keep blood and nutrients circulating through the area with the heat. Be sure to also end the treatment with ice to avoid further swelling from occurring.

Until next time,

Dr. Mommy

Let’s face it moms are busy and never seem to have time for regimented exercise programs. With the amount of things we do on a daily basis who has time? Fortunately, there are a variety of exercise solutions that will keep you not only in shape but motivated as well, in spite of your crazy schedule.

Below are some exercise tips for busy moms:

• Stick to a schedule - it is very easy to occupy your time with the many daily responsibilities you have and leave exercise out but scheduling will make it easier. The workout can be at a gym or at home, but the most important thing to remember is to schedule time for it or you will not exercise.

• Make the time - this goes hand in hand with the scheduling part. It exercise is important to you, than make it a priority. This may mean getting up 30 to 60 minutes earlier in the morning to stretch or perhaps taking a brisk walk in the morning. This will start your day and motivate you to continue doing it on a daily basis.

• Don’t puts limits on yourself - If you don’t have the time or money to go to a gym, develop an exercise routine at home. It is easy to do with an exercise mat, an exercise ball and perhaps a few free weights. Those are the only items needed to tone and shape your body.

• Combine your workouts - combining multiple exercises together will save you time and burn off more calories. This can be accomplished by taking a step class at the local gym or riding your bike or swimming laps in your pool.

• Seek a support system - Self motivation is not easy for some people so finding a friend to join you in your exercise routine will make it easier for your to stick to your schedule. Finding someone to keep you accountable for your exercise time helps as well.

• Involve your children - Many moms use the excuse of having children and therefore not having time to exercise. Why not involve them in your exercise routine? There are a variety of activities you can do as a family to keep you all in shape. Riding bikes together, spending the day at the pool or beach or simply taking daily walks will stress the importance of regular exercise. Remember, children will learn by example, set a good one and start implementing an exercise routine in your life today.

Until next time,

Dr.  Mommy

What makes olive oil healthy and wholesome? Olive oil is considered a monounsaturated fatty acid. When compared to the heart clogging saturated fatty acids found in butter and polyunsaturated fatty acids found in vegetable oil, monounsaturated fatty acids actually ward off heart disease. Olive oil also contains oleic acid which is perhaps the most healthful fatty acid for humans.

Researchers have found that people who consume a ‘Mediterranean diet’ have a lowered risk of heart attacks and strokes. This is due to the high amount of olive oil used in the meals. One study found that the blood of men who ate olive oil-based food for three weeks was less likely to clot following a fatty meal when compared with the blood of men who consumed mainly sunflower or canola oil based diets.

Populations that use olive oil as their primary fat source also enjoy lower levels of total cholesterol and LDL (bad) cholesterol. A Greek study published demonstrated that a diet rich in olive oil also reduced the incidents of rheumatoid arthritis. Researchers studied 188 control subjects without rheumatoid arthritis and 145 patients with rheumatoid arthritis. The study revealed that those who ate the least amount of olive oil were 2.5 times more likely to develop rheumatoid arthritis than those who ate the higher amounts of olive oil. (American Journal Clinical Nutrition)

Olive oil is also beneficial to your mind and skin. Olive oil may prevent dementia. A study found that a diet rich in monounsaturated fatty acids, which was primarily supplied by olive oil, prevented memory loss. The more the olive oil rich foods were consumed the greater was the protection from cognitive decline. It has also been proven to be an effective skin toner. Olive oil is a potent moisturizer. Olive oil is also loaded with antioxidant chemicals, which may also protect the skin from aging.

When choosing olive oil, which is best? The extra-virgin variety is the best to choose. Extra-virgin olive oil is made from the crop’s first pressing and maintains acid levels below 1%. It is much tastier than the other varieties and is the most heart-healthy type. You should also select the ‘cold pressed’ varieties. Oils that are manufactured without heat retain more nutrients than those exposed to heat. Finally be sure to look for oils made from organically grown olives. Pesticides used in many of the olive crops may be carcinogenic.

It is wise to store olive oil in colored-glass containers and in a dark cabinet. Storing olive oil in open or warm areas, like above the stove, will trigger a chemical reaction that can spoil the oil and produce disease-causing free radicals. If you do not plan to use olive oil often it is best to purchase small bottles to prevent spoiling.

To maximize the benefits of olive oil in your diet it is best to use it in place of butter or lard. Use one-third less olive oil than the amount of hard lipids or fats called for by the recipes. Watch your health improve along with your mind and skin.

Until next time,

Dr. Mommy

Imagine this, you are walking into your kitchen and you trip over another toy left on the floor, that you’ve told your child a dozen times to put away. As you proceed to pick yourself up off the floor, you notice your arm is beginning to swell and turn red and an imprint of the notorious toy is pressed into your skin….sound familiar?

Your arm in the meantime is getting redder and feels warm. The chemicals responsible for this instant reaction are called eicosanoids. There are actually two sets of eicosanoids, prostaglandins and leukotrienes which both trigger inflammation.

Many believe that inflammation is a bad thing, but actually it is a sign that the body is healing itself. However, severe inflammation can prolong rehabilitation and increase discomfort. The key is to prevent excessive inflammation and this can be accomplished through nutrition. Below you will learn about 5 of the top inflammation busting foods on the market and you may already have some in your kitchen.

1. Grapefruit - this citrus fruit is loaded with bioflavonoids which are extremely effective in alleviating inflammation. These fruits hinder the release of chemicals associate with inflammation, stabilize cell membranes and decrease the contraction of smooth muscle. The Vitamin C also found in citrus fruits speeds healing of collagen and connective tissue.
2. Rice Bran - although this is not very exotic, it does possess several of the nutrients that are needed to inhibit inflammation.
3. Pineapples and Papayas - these exotic fruits contain enzymes called proteolytic enzymes. These enzymes break down protein and inhibit inflammation by averting tissue damage. This in turn results in up to 50% faster healing time.
4. Cold Water Fish - mackerel, salmon, trout and sardines are some examples of cold water fish that combat inflammation. Arachidonic acid, an essential fatty acid which is found in dairy products, peanut oil, beef, eggs and animal fats is the major nutritional promoter of inflammation. The gamma linolenic acid which is found in evening primrose oil, black currant seed oil and omega-3 fatty acids (flaxseed oil and fish oils) displaces the arachidonic acid from the cell membrane, and reduces the production of pro-inflammatory chemicals.
5. Indian food - if you suffer from inflammatory pain, stir up a pot of curry. Many of the spices found in Indian food inhibit the chemical process associated with inflammation called cyclooxygenase. Curcumin, (the major component of turmeric), ginger and cayenne are just three of the many tasty options.

Until next time,

Dr. Mommy

We’ve read and heard about it from the FDA about fish being dangerous for pregnant women, women of childbearing age who may become pregnant and nursing mothers. But how true is this?

Nutritionists have professed for many years that fish consumption is good. They rave about the reduction of risk of disease, assisting in weight loss, preventing obesity, and that ultimately consuming fish would extend our lives. So who do we believe, the FDA or nutritionists? It seems that both the FDA and nutritionists are correct and I have outlined some of the information below to make it easier to understand.

Fish Facts

According to the FDA, the fish they are targeting as dangerous are shark, swordfish, king mackerel and tilefish. All of these fish contain dangerous levels of an extremely destructive form of mercury called methyl mercury. This heavy metal attacks the nervous system of a growing fetus, resulting in brain damage and learning disabilities. This metal is also linked with seizure disorders, cerebral palsy, deafness and blindness.

The FDA suggests that at-risk women avoid eating large quantities of these predatory fish which may contain high levels of methyl mercury instead choose ocean species or farm raised varieties. The FDA also released a report indicating that pregnant and nursing women may safely eat 12 ounces of cooked fish per week. Sorry, sushi is not an option.

Connection between mother and child

A mother’s prenatal diet is extremely important to the health of your unborn child. A study was performed in New Zealand on 237 six and seven year children, which focused on the mother’s prenatal diets which included large amounts of contaminated fish. The study revealed all children scored low on cognitive function tests.

Should women who are not pregnant and men watch their fish intake?

Although the warnings were directed to women who were pregnant or within child bearing years, many experts believe that contaminated fish may affect people of all ages.

Mercury occurs naturally in the the environment, however pollution is the blame for the contamination. Government studies show that fossil fuel power plants generate large levels of mercury emissions. Mercury in its natural, relatively safe form enters the air and falls into the ocean, lakes and streams. In some instances, mercury in polluted soil is washed into waterways. Once in the water, mercury interacts with microscopic sea life and undergoes biological reactions that change in into the deadly methyl variety.

Should we avoid fish altogether?

Of course not! The best health choice is not to avoid fish but to choose wisely.

Try to avoid fish that are caught in polluted waters. Avoid bottom-feeders which are at a greater risk of heavy metal contamination. Bottom-feeders include tuna, catfish (unfarmed variety), shark, whale, swordfish, king mackerel, tilefish and monkfish. Avoid large consumption of raw seafood. Sushi and other raw seafood are generally safe and healthy but there still is a greater health concern when compared to cooked fish. Stay away from unfresh fish. The longer fish sits out, after it is caught, the greater its chances of being contaminated with bacteria, which can provoke food poisoning. Always ask a salesperson to hold out the fish before purchasing it. Fresh fish has a slight salty odor, a contaminated fish will have a distinct odor that will actually make you turn your head away. Avoid those fish and ask for a fresher catch.

Health Benefits

The health benefits can be placed in two categories:

1. fish is a lower-fat, lower-calorie source of protein than meat
2. Seafood has an abundance of omega-3 fatty acids, which have been shown to reduce diseases and reduce inflammation

It is wise to either consume fish that is cooked or has not been contaminated. Seafood is a great source of vitamins, but avoid the types discussed if pregnant, of child-bearing years or nursing. It is best to be safe and not have to worry about the consequences at a later date.

Until next time,

Dr.  Mommy