Shannon Schafer, B.S., N.E. Certified Nutritionist

After the recent ban on commercial salmon fishing off the coast of Californian and Oregon, many consumers are questioning the sustainability of wild caught fish.  Record low numbers of salmon in the Sacramento River prompted the Pacific Fishery Management Council to take action to protect the area’s habitat.  Salmon consumption has dramatically increased over the last decade due increasing awareness of the health benefits of fatty fish and their nutrient density.

Rich in Omega-3 essential fatty acids, high quality fish can provide EPA and DHA necessary for proper brain and nervous system function, and the production of anti-inflammatory hormones.  Recent studies have confirmed Omega-3’s also have cardiovascular benefits and can help prevent heart disease.  They improve one's blood lipids, lowering cholesterol and tryiglycerides.  They are also essential in cell formation and visual function.  The key to reaping the benefits of Omega-3’s is finding healthy fish that are rich in these essential fatty acids, free of antibiotics, PCBs, heavy metals, and dioxins.

Wild fish are often thought to be nutritionally superior to farmed fish.  Feeding off of their natural habitat ensures higher Omega-3 content.  Farmed fish are fed processed pellets made of soy, corn, and small amounts of fishmeal.  The pellets do not nourish as well, resulting in lower Omega-3 content.  Lacking key nutrients, farmed salmon’s flesh often has a grayish hue.   Therefore, many of the fish are fed color additives to turn their flesh a more marketable pink.   If the food eaten can change the fishes’ color, it certainly can affect the taste.  The fish are starved for several days before harvest to improve flavor and reduce their oils.

Farmed fish are often marketed as “ocean-raised fish” because of the bad image they have recently received.  Their floating pens are placed in the ocean but are often overcrowded, accumulating feces.  The livestock are given antibiotics to ward off diseases and parasites.  Drugs and hormones are given to enhance growth and increase reproductive behavior.  Genetic engineering of seafood has become a reality in aquaculture.  There is significant danger that these fish may escape the farms and taint the wild stocks.

However, even wild fish have safety concerns.  According to the Natural Resources Defense Council (NRDC), heavy tuna consumption in the U.S. exposes many Americans to mercury.   The NRDC attributes chlorine chemical plants, coal-fired power plants, and auto scrap recycling for the mercury that pollutes our seafood.  Over time the mercury settles on the beds of oceans, lakes, and rivers, poisoning the marine life’s food supply.  The bioaccumulation of mercury can cause neurological disorders, fetal damage, and impaired vision.  Other toxic compounds such as PCBs, dioxins, and pesticides have been found in our wild and farmed fish too.  All of these chemicals have been found in the San Francisco Bay area and eating local seafood is now highly cautioned by the California Environmental Protection Agency.

All of these factors lead to a consumer conundrum.  How do we get beneficial protein and Omega-3s without eating over fished wildlife and avoid carcinogens?    As a savvy consumer, we must research the source of fish similar to how we question the beef industry.  There are many innovative companies that are providing high quality fish, farmed and wild.  Vital Choice harvests sustainable wild fish from Alaska that is tested frequently for mercury and is certified by the Marine Stewardship Council and independent organizations like the Monterey Bay Aquarium.

Our local Monterey Aquarium (www.mbayaq.org) provides a detailed list of fish to avoid, such as Chilean Seabass, Atlantic Cod, imported King Crab, and Pacific Roughy.  There is even a “Seafood Watch” pocket guide that you can download providing the best choices (farmed and wild).  Making the “best choice” list of the 2008 West Coast guide was Alaskan wild salmon, Pacific halibut, and sardines.  Sardines are an excellent choice because of their small size.  The smaller and younger the fish, the less bioaccumulation of toxins.  This is especially important when purchasing larger species such as Halibut and Albacore Tuna.  Companies such as Vital Choice only offer these younger cleaner wild fish.

There are exciting environmental breakthroughs in Aquaculture too.  Companies like Kona Blue Water Farms are using open ocean agriculture hatch-to-harvest monitoring systems.  The company founded by a marine biologist, uses offshore pens, at least half a mile from shore and 200 ft deep.  They avoid endangered fish and only raise Kona Kampachi, a Hawaii yellowtail fish.  They harvest only to fulfill orders to restaurants such as French Laundry in Napa. Garrett Gruener, an investor in Kona Blue states, “We’re taking fish native to tropical regions and creating a new species that tastes good and has zero mercury.”  There is no genetic engineering, hormones, or preventative antibiotics used in the process.  Similar to buying beef or chicken, this is key to a quality Omega-3 rich fish.

When purchasing fish, inquire about the source of fish, and the practices used to ensure sustainability and minimum ecological impact.  You can look for the Safe Harbor Certification, which ensures low mercury levels.  All Safe Harbor Certified Seafood meets a much stricter standard than the 1 part per million FDA action level.  The Marine Stewardship Council (www.msc.org) also has a certification that guarantees the company used responsible practices and the product is not over fished.  The stamp can be found on products like the Whole Foods’ “Whole Catch” Wild Alaskan Salmon.  Since “local” fish are not an option in the S.F. bay area, rely on local community services such as the Monterey Bay Aquarium to stay up to date on sustainable seafood options.

Reducing, Reusing, and Recycling!

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* Recycle all paper (junk mail, boxes, magazines, envelopes, food boxes), bottles and cans (aluminum, glass, metal, and plastic) by putting them in the blue cart.

* Buy products with little or no packaging and buying the largest size I can use. (This not only saves the amount of materials being thrown into trash or recycling cans, but also saves money!)

* Buy reusable, quality products such as non-disposable cameras, reusable or electric razors, and reusable dishes, mugs, and utensils.

* Bring your own mug when you get coffee. Paper cups waste money and landfill space. Plus, bringing your own cup to local coffee houses can save you an average of $36.00 a year.

* Buy products that are made with recycled materials. (Look for paper products that contain post-consumer content).

* Take only what you need (i.e.: refuse unneeded give-a-ways, bags, or fliers).

* Save gas by using public transportation or carpooling to work.

* Compost fruit and vegetable scraps, as well as yard trimmings.

* Reduce junk mail by visiting stopjunkmail.org or by sending a postcard with your name(s) and address to:
Mail Preference Service, Direct Marketing Association, P.O. Box 9008, Farmingdale, NY, 11735-9608.

Spring has officially arrived. The change of season is a perfect time to cleanse your body from the inside out. A natural detox eliminates toxic stressors and increases nutrient dense foods. Ridding your body of toxins that have harmful effects can boost your immune system, improve metabolism, reduce sugar cravings, cleanse organs, increase energy, and heighten mental clarity.

Toxins can come from many sources, including processed foods, pesticide sprayed foods, hormone injected meats, chemical fertilizers, tap water, body products, cleaning supplies, environmental pollution, and stress. All of these can strain the liver, our major detoxification organ. Start to reduce these burdens by eating organic whole foods. These are foods that are unprocessed and unrefined, chemical free. Meats should be lean, free-range, hormone free and preferably organic. Avoid detox detractors such as caffeine, refined sugar, alcohol, trans fats, artificial sweeteners, and refined carbohydrates. Flush out toxins by drinking at least eight glasses of purified water a day. However, avoid bottled water in plastic due to hazardous plastic leaching.

It is absolutely necessary to increase your raw vegetable and fruit intake during a detox. Fresh, seasonal, organic produce contains potent antioxidants that will quench free radicals released during a detox. Green leafy vegetables are rich in chlorophyll that purifies blood and support the liver. Bitter greens such as dandelion, arugula, and endive are excellent choice because they also stimulate digestion. The key to a successful detox is efficient digestion and elimination.

You can support proper elimination by cleansing your colon with fiber. Fresh fruits with skin, especially apples, raw carrots, flaxseeds, and psyllium are great fiber sources. They help scrub the colon clean of unwanted toxins and stored waste. As you increase your fiber intake, be sure to increase water to keep everything moving efficiently. Probiotics, beneficial bacteria that support digestion and a healthy immune system, may also be supplemented. You can find a good probiotic at your local health food store by the supplements. The best probiotics are refrigerated to preserve the living bacteria. Organic kefir, yogurt, or cultured sauerkraut also contain small amounts of probiotics.

A successful detox combines nourishing foods with exercise and relaxation. Low impact exercise helps to excrete toxins, increase oxygen intake, and improve circulation. Relaxation is equally detoxifying. When you are stressed, your muscles tense, restricting your blood supply, making it difficult to eliminate toxins. Massage, acupuncture, yoga, or just reading a good book can aid relaxation.

As you detox, you may experience food cravings, headaches, fatigue, and brain fog. These are normal signs of toxins flushing out of your system. Make sure you increase pure water intake, fresh juices, and avoid all detox detractors. Those with severe illnesses, pregnant or breast-feeding women, should not detox. I recommend consulting your health care practitioner before beginning a detox program.

Good luck on your spring cleaning! May you have a renewed sense of well- being this season.

Alternatives to Refined Sugar When Baking:

Raw Honey can easily substitute refined white sugar. "Raw" means that the honey has not been heated over 117°. It has not been pasteurized, clarified, or filtered. Raw honey is loaded with enzymes that digest carbs (amalyse) and nutrients such as B vitamins, iron, and manganese.

Blue Agave Nectar, extracted from a cactus-like plant native to New Mexico is an excellent alternative. It is a syrup-like liquid a little thinner than honey. Raw agave is absorbed slowly by the body, having a lower glycemic load than most sweeteners. Diabetics can use this product in moderation when coupled with protein and fats.

Maple Syrup is tree sap rich in trace minerals, especially manganese. It also contains zinc, a necessity in immune system health. Organic is a must when choosing maple syrup to avoid formaldehyde and other additives. It can also be used in baked goods in place of refined white sugar. Grade B is often recommended for baking due to its rich maple flavor.

Stevia is a sweet powder or liquid from a South American herb 30 times as sweet as sugar. It has zero calories and is great for weight management. It does not affect blood sugar levels and is a perfect solution for diabetics. Since stevia is simply a dried herb, it does not have any of the mean side effects of other powder alternatives such as Nutrasweet, Equal, or Splenda. Stevia is by far the healthiest sugar alternative.

It is clear that the key to curbing sugar cravings is balancing blood sugar. This is often the key to weight loss too! Let's Recap the past posts.

To curb sugar cravings:

Eat a Whole Foods Diet: foods that are unprocessed and unrefined, chemical free.

Eat sugar with protein, fats, and fiber to slow the rate of absorption of sugar into the bloodstream.

Eat Breakfast with Protein Every Morning.
This helps maintain blood sugar stability throughout the day. It also prevents low blood sugar hunger binges.
Examples: Eggs, cottege cheese, apple with nut butter, whole milk yogurt, protein smoothie.

Take a Multivitamin Daily to fill in any holes in your new whole foods diet.
Make sure you buy a food based vitamin. Your body will understand it better. (New Chapter is a good brand). I DO NOT recommend buying vitamins at Target, Walgreens, etc. They typically have unhealthy binders and are not the best quality.

When all of these suggestions fail, and it's a birthday or holiday, prone to sugary dessert binges, avoid refined sugar and synthetic sweeteners like Splenda. Opt for natural sugars. Natural Sweeteners are products which the nutrients have not been removed. Fruit and sweet vegetables like sweet potatoes and beets are obvious choices. They are also the best choices due to the fiber content.

Check back for my next post that will reveal additional natural sweeteners that are great alternatives to refined sugar when baking!