Fish and seafood

Seafood contains omega-3s
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Fish and seafood

Oily fish and seafood contain omega-3 fats which help to maintain good general health and reduce the risk of heart disease and stroke.

Which fish and seafood contain omega-3s?
Omega-3 fats are found primarily in fish such as Atlantic and Australian salmon, blue-eye trevalla, blue mackerel, gemfish, canned sardines, canned salmon and some varieties of canned tuna. Other fish, such as barramundi, bream and flathead, and seafood, such as arrow squid, scallops and mussels, are also good sources of omega-3.

What about mercury levels in fish?
You can safely eat all of the fish and seafood mentioned above without consuming high levels of mercury.

How much fish and seafood do I need to eat?
Eat two to three serves of oily fish or seafood every week. A serving size of fish is 150 grams or approximately the size of your whole hand. You can use fish oil capsules and omega-3 enriched foods and drinks to supplement your intake of omega-3 fats.

Healthy heart tip
Wrap fillets of fish in individual foil parcels with lemon slices, crushed garlic and a sprinkle of herbs and place into the oven for a few minutes until soft. Serve with salad. Easy!

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30 healthy picks

    * 5 olives (any kind) (45 calories)
    * 1 small Martin's pretzel (50 calories)
    * 2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)
    * 1/4 cup hummus, 3 carrot sticks (80 calories)
    * 1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)
    * One 1-oz package tuna jerky (90 calories)
    * 1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)
    * 1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)
    * 15 Eden's Nori Maki Crackers rice crackers (110 calories)
    * 1 cup unshelled edamame (120 calories)
    * 50 Eden's Vegetable Chips (130 calories)
    * One 1-oz package of Planters NUT-trition almonds (130 calories)
    * 1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)
    * 1/2 cup pumpkin seeds in shell (143 calories)
    * 2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)
    * 1 Subway Turkey Breast Wrap (190 calories)

Craving sweet?

    * 1 package Original Apple Nature Valley Fruit Crisps (50 calories)
    * 1 packet O'Coco's Mocha cookies (90 calories)
    * 1 Jelly Belly 100-calorie pack (100 calories)
    * One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)
    * One 100-calorie Balance Bar (100 calories)
    * 1 Starbucks Mocha Frappuccino bar (120 calories)
    * 1 package Back to Nature Honey Graham Sticks (120 calories)
    * 1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)
    * 2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)
    * 1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)
    * 24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)
    * Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)
    * 1 McDonald's Fruit 'n Yogurt Parfait (160 calories)
    * 1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)

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Want Healthy Snacking Nuts Only

For some people, beans may indeed cause acne. But the benefits of beans are also very much. The content of vitamins, fiber, protein, and various other minerals are believed to lower cholesterol, stabilize blood pressure, and prevent cancer. Want to know the benefits of each type of bean?

Peanuts
Peanuts contain phytochemicals (a type of beta-carotene composition) up to 4 times more than the other snacks. Please select according to taste, may be baked beans, fried beans, even peanuts are boiled whole, according to researchers at Alabama A & M University. According to them, when heated, the beans will absorb the antioxidants which originally exist in the skin. This absorption occurs at the beginning of the cooking process. Heat from the fire to help release the phytochemicals, the substances super.

Almond
Almonds contain high protein, calcium, and zinc. Medical tests show that almonds can lower heart disease risk. Handful of almonds (or 1.5 ounces) is a source of vitamin E and magnesium, in addition to offers protein, fiber, potassium, calcium, phosphorus, and iron. In 14 grams of fat found in 1 ounce of almonds, about 64% of it is monounsaturated fat. These good fats play a role in helping to lower cholesterol, as effective as drugs, according to the American Heart Association.

Pecan
Pecan is a source of protein and unsaturated fats, known as vitamin E and its ability for its anticancer effect. Pecan-rich diet can reduce the risk of gallstones in women. The antioxidants can reduce high cholesterol by reducing levels of bad cholesterol (LDL). Clinical research published by the Journal of Nutrition found that eating a handful of pecans each day to help lower cholesterol levels, similar to that provided by cholesterol-lowering drugs.

Edamame
The so-called edamame are young soybeans that are picked before ripe. Harvesting before maturity is what gives the green color on the seed. Edamame now often seen served as a snack at a cafe or restaurant table, because the influence of a healthy lifestyle which transmitted the Japanese. Edamame is very nutritious thanks to protein content.

Walnuts Green (Pistachio)
One ounce of walnuts equivalent to 49 grains of peanuts, and contains more than 10% of the daily requirement of fiber, vitamin B-6, thiamin, phosphorus, and copper. 1 ounce walnuts fiber is higher than 1 / 2 cup broccoli or spinach, while the potassium content of bananas sesisir equivalent. Total vitamin B-6 in 1 ounce of walnuts is equal to 3 ounces of pork or chicken. Walnuts also contain phylosterol which are believed to lower cholesterol and protect against some cancers. Nuts also contain monounsaturated fats are also found in olive oil.

Cashews
Cashew nuts are basically high in protein and fiber, and low in carbohydrates. Unsaturated fat content of sole helps protect the heart. Cashew nuts are also a source of potassium, B vitamins, and folate. A number of magnesium, phosphorus, selenium, and copper, are also contained in the beans which are often enjoyed as a snack, chocolate, and delicacies like this sapo.

Hazelnut
Hazelnuts Nuts contain high protein and low fat. Unsaturated fat content reaches almost 91% single, and less than 4% saturated fat. The percentage of monounsaturated fats can reduce levels of bad cholesterol when hazelnuts are consumed as part of a diet low in fat. Hazelnut is also rich in protein, fiber, iron, phosphorus, vitamin B1, B2, C, E, folate, and many other important nutrients.

Sunflower seeds
Sunflower seeds commonly used as a mixture for salads and cereals, or dikudap just like kwaci. Protein content helps lower blood pressure. Research also shows that a diet with vegetable protein, like protein found in sunflower seeds, helps maintain blood pressure remained normal. While a diet high in animal protein does not offer any advantage.

Macadamia
Judging from the high content of total calories, macadamia nuts are often considered to be less good for health. However, with proper dose, these nuts can clear the channel of heart arteries. A recent study says, consume about 40 grams of macadamia nuts (equivalent to 305 calories), total cholesterol and "bad" LDL cholesterol in the body decreases to 9% in 5 weeks. Healthy fiber in 40 grams of macadamia nuts was 3.5 gr. Tip serving: macadamia puree, then enjoy as a topping on salads, vegetables, and yogurt.

Chestnut
Per 100 grams of fruit Sarangan (chestnuts) Fresh has 180-200 calories. This means lower than walnuts, almonds, other nuts and dried fruits. Like other vegetable products, chestnuts contain unsaturated fats. The content of carbohydrates can be compared with wheat and rice. One ounce of boiled or steamed chestnuts contain 7 mg of vitamin C, dried chestnuts contain 16.6 mg of vitamin C (twice).

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Snacking That Make the Body Burn Calories

You probably do many things that reduce the metabolism, and not doing enough exercise to improve it. Here you need to consider:

Lowering metabolism:
Sit. The more often you move, the fewer calories your body needs. As a result, your metabolism will slow down for a while.

Diet. Maybe you think, does not make the body slimmer dinner because there was no food intake. But cutting calories makes your body slow down, and rely on fat (such as hunger). More effective if you cut only 250-300 calories a day, because it urges the body to get rid of fat without fear you can not eat anymore.

Aging. Metabolism declined about 1 percent per decade, according to Susan B. Roberts, PhD, of the Energy Metabolism Laboratory at Tufts University, Boston. Based on that, every year at least you have to cut 10 calories a day to maintain your weight.

No effect
Caffeine. "Caffeine increases heart rate, which can help burn calories," says Dan Bernadot, PhD, of Georgia State University in Atlanta. "But the increase of small and fleeting, and not much boost metabolism."

Increase metabolism
Protein. Remember, how the story of Ade Rai who every day eat 10 eggs (egg whites only) to form a body? Protein does help build muscle, and the more muscle you have, the faster your metabolism. Of all the calories you consume, try 20-25 percent is protein.

Snacking. Eating makes your metabolism increases, because he had to burn calories. Therefore, eat lightly four or five times a day is better than a big meal twice daily. Eating four times does not mean eating plain rice, followed by chicken noodle, four slices of pizza, and rice tongseng goat, you know. Remember, the meaning is to eat lightly and with balanced nutrition.

Cardio workout. Exercise makes your heart rate increases will push your metabolism when you do it. You also burn more calories in a few hours after you train, including when you are resting. Exercise regularly to prevent a sense of weakness forced the metabolism that occurs when you are dieting, says Kathy McManus, MS, RD, director of the department of nutrition at Brigham and Women's Hospital in Boston.

Exercise endurance. Strength training, whether it's using the resistance machines, body weight (such as push-ups or squats), free weights (all exercises that use dumbbells or barbells), cables (blend weight machines and free weights), or tubing (exercises using a rope) , can build muscle. This exercise will burn calories even when you do it while sitting. Of every 450 grams of muscle you gain, you can burn an extra 50 calories per day. You can build 450 grams of muscle per month if you train endurance two-three times a week.

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Control Strategy Desire "Snacking"

Desire snacked hard to resist? It's time to implement strategies to eat 3-times-daily careful!

For Breakfast: Scrambled Eggs and dairy can be a good choice. University of Connecticut researchers say, we will feel a significant difference when replacing bread with eggs for breakfast. Calories that enter the body a little more, but kenyangnya felt longer. Likewise if we drink 2.5 cups of fat-free milk. Appetite during the day down and caloric needs are also lower than usual. The research is published in the American Journal of Clinical Nutrition.

For Lunch: Eliminate or reduce the portion of rice. Get used to stop eating before satiety. Plus, instead of snack crackers with fruit. Automatic, carbohydrate intake is reduced. According to research by the University of Alabama at Birmingham, 55 per cent reduction in calorie intake from carbohydrates to 43 percent would encourage longer lasting satiety. As a result, the desire to eat or snack to be reduced.

For Dinner: Add olive oil and avocado on the menu. Often consume monounsaturated fats or polyunsaturated fats in at night, can make us always full. According to researchers from the University of California at Irvine.

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Night Snacking Make Teeth Fast Teeth

Snacking at night arguably one of the most fun activities that can be done. Imagine if you are hungry at midnight, and then find fast food restaurants are open 24 hours. A bag of fries and a large glass of milk shake (plus a warm chat with the him) certainly very enjoyable.

Maybe you think that the desire to eat it purely because of hunger strike. When in fact there are several things that cause us so have a habit of snacking at night. Of them because we're lazy breakfast, or affected by Night Eating Syndrome.

Whatever the reason, night snacking is not recommended for your health. Disturbance what you will experience due to this habit?
1. Teeth. A new study has found that people who like midnight snacking tends to be faster toothless as age increases. The problem is, few people remember to brush your teeth after snacking. In addition, the production of saliva also decreased so that the food is not broken.

2. Waist circumference. If snacking at night is only done once in a while, your weight might not be affected, according to the researchers. However, they also associate this custom with eating disorders. So if at night you often nervous when flipping through the fridge, and irritated because they do not find anything in there, chances are you experience uncontrollable desire to overeat.

3. Sleep habits. It must not taste good in a state goes to sleep hungry. Instead, the feeling of satiety also make you feel uncomfortable when lying down, and instead make it difficult to sleep again. Eating spicy foods or drinking caffeinated beverages you can also experience a sense of heartburn in the middle of the night.

4. Digestion. If you tend to feel heartburn, lying in bed immediately after snacking at night also will aggravate your condition. This is due to the connection between the esophagus and the stomach becomes flat (when it should flow from the esophagus food toward the bottom, or belly).

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Who says 'Snacking' Night Make Fat

Here are examples of foods that can be eaten at night, which made no increased waist circumference or weight gain.

1. Bean
Antioxidant-rich snack that is also a delicious meal bedtime. Nuts contain lots of fiber that creates a feeling full longer. As a result, you will not wake up early in the morning with a stomach rumbling. Nuts also help regulate blood sugar and support the production of serotonin in the body. Handful of nuts (any kind allowed) will be enough to satisfy curiosity night snacking.

2. "Popcorn"
In addition to sweet foods, usually at night you want something salty snack. Popcorn could be an alternative because not only is a source of complex carbohydrates, but also low in calories. Originally, you do not add too much salt, caramel, or butter on it. In addition, because the popcorn is also low in fat, you will not feel bloated or sick stomach when you wake up in the morning.

3. White Water
Health experts say, often times we either capture a sense of thirst as hunger. Therefore, before you trigger spent three pieces of brownies or a bowl of instant noodles, try drinking a cup or two cups of water. For it was not flat, give lemon juice or lime (both types of fruit also has the function of detoxification). Wait up to 10 minutes. If your stomach still reads, then look for snacks or drinks that are healthier.

4. Milk
Choose low-calorie milk and low fat. Milk contains tryptophan, an amino acid that helps calm you and bring you into deep sleep. Tryptophan also serves to increase the production of serotonin in the body, which helps you feel sleepy. In addition, milk also contains calcium and vitamin D is beneficial for strong bones and teeth.

5. Vegetable
Vegetables may not be the kind of snack that tastes invite, but be a good resource for some reason nutrition and diet. Vegetables enriched with vitamins, minerals, and phytonutrients the body uses to recover and nourish the body through the night. In addition, the vegetables also contain lots of fluids, thereby reducing the feeling of thirst when you wake up in the morning. Most importantly, vegetables are also low in calories and low in fat. So, eat in any amount will not affect weight.

6. Whole Wheat
Like milk, whole wheat enriched with carbohydrates which help raise the level of tryptophan. What matters more is, processed carbohydrates, like pasta, potato chips and white bread, can cause blood sugar levels rise. If the consume, the less you sleep so soundly. Select only oatmeal, high fiber cereal, or grilled wheat bread is digested easily and quickly.

7. Biscuit
Want to eat chocolate? Replace it with sweet foods, but homemade. For example, a chocolate biscuit smeared with fruit jam or peanut butter. May not be sugar-free jam at all or not quite natural, but enough to satisfy the desire to eat sweet foods. We also get the benefits of fruit and protein.

8. Soup
Maybe you store canned soup. However, it is better if you eat a homemade soup. If you're used to cook yourself, then set aside in part and store in the refrigerator. If you are lazy to cook, then try buying a lot of vegetable soup sold in fast food restaurants. You also can buy a sachet of instant soup, but be careful with the content of sodium or other ingredients you do not understand on the packaging label. Observe correct raw materials. Add vegetables when eating them.

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