Mercury in Fish and Shellfish: What Pregnant Women and Women Trying to Conceive Should Know

Posted on April 5, 2010

Pregnant woman sitting in living room smilingThe following questions-and-answers on safe fish consumption before conception and during pregnancy come from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be, winner of the 2009 Mom’s Choice Gold Award! As Diane Snyder, MD, OB/GYN said: “As an obstetrician this is a welcome resource for our patients. We often wish we had more time during prenatal visits to review healthy eating and recommendations for adequate nutrition. This book is a welcome addition.”  This information is from a text box on page 320.

What is mercury and methylmercury?

Mercury occurs naturally in the environment, and it can also be released into the air through industrial pollution. Mercury falls from the sky, accumulating in streams and oceans, where it turns into methylmercury in the water. Fish absorb methylmercury as they feed. High amounts of methylmercury in certain types of fish can potentially be harmful to the neurological development of an unborn baby and young child.

Is there methylmercury in all fish and shellfish?

Nearly all fish and shellfish contain traces of methylmercury. Large fish (swordfish, shark, king mackerel, and tilefish) with long lifespans have the highest levels of methylmercury, mainly because they’ve had more time to accumulate it. These fish pose the greatest risk. Other types of fish should be eaten in amounts recommended by the FDA and EPA.

What about fish sticks and fast food sandwiches?

Fish sticks and fast-food sandwiches are usually made from fish that are low in mercury, so they are safe to eat.

What about tuna steaks?

Because tuna steak generally contain higher levels of mercury than canned light tuna, you may eat up to 6 ounces (one average meal) of tuna steak per week.

What if I eat more than the recommended amount of fish and shellfish in a week?

One week’s consumption of fish does not change the level of methylmercury in your body much at all.

I’m trying to conceive.  Should I be concerned about methylmercury?

If you regularly eat fish high in methylmercury, it can accumulate in your bloodstream over time. Methylmercury is excreted from the body naturally, but it may take over a year for high levels to drop significantly. Therefore, it may be present in a woman before she becomes pregnant. For this reason, women who are trying to conceive should also try to avoid eating high-mercury fish, but they certainly should eat other fish.

Source: EPA, U.S. Environmental Protection Agency [Internet]. Fish Advisories, Consumption Advice, Joint Federal Advisory for Mercury in Fish, “What You Need to Know about Mercury in Fish and Shellfish, 2004 EPA and FDA Advice for Women Who Might Become Pregnant, Women Who Are Pregnant, Nursing Mothers, and Young Children.” [last updated August 14, 2008; cited September 2008]. Available from www.epa.gov/waterscience/fishadvice/html.

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Tips on Buying Fish and Shellfish

Posted on March 28, 2010

Salmon for DinnerAs the spring and summer grilling season kicks off, here are some tips to help you navigate the seafood counter or your local fish market! Remember, too, that your fishmonger is a terrific source of knowledge. Ask him or her about amounts, best cuts, and optimal cooking methods and times. If you are not going home right after shopping, request to have  your seafood placed in a bag of ice. Enjoy!

Tips for buying fresh fish filets and steaks

  1. Look for firm, shiny flesh that gives slightly when pressed. Flesh should not be mushy, and it should not separate easily.
  2. If the head is on, the fish’s eyes should be clear and should bulge a bit. Avoid dull, cloudy, sunken, or bloody eyes.
  3. The gills should be bright pink or red, not brown or gray.
  4. The fish should have a pleasant ocean-fresh smell, not a fishy or ammonia-like odor.
  5. Scales (if on the fish) should be shinny and should cling tightly to the flesh.
  6. Steaks and filets should be moist, not slimy or dry, and the color should be uniformly bright, not dull.

Tips for buying live crabs, lobsters, and shrimp

  1. Legs should be lively when touched unless the crustacean is soft-shelled (such as soft shell crabs).
  2. The tail of a live lobster tail should curl under when lifted up. It should not hang limp.
  3. Shellfish should feel weighty, not light or dry.
  4. Raw shrimp should have translucent shells with a grayish green, a pinkish-tan, or a pink tint. They should be moist and firm, not mealy.

Tips for buying live clams, mussels, oysters, scallops, and other mollusks

  1. Shells should be tightly closed. If they are open, they should shut immediately when gently tapped. Discard gaping shells that do not close when tapped.
  2. Shells should be moist and intact, not cracked, dry or chipped.
  3. Mollusks should have a clean ocean-fresh scent, not a fishy odor.

Tips for buying shucked clams, mussels, oysters, scallops, and other mollusks

  1. Meat should be plump, not shriveled, dark, or dry.
  2. Meat should be free of shell and sand particles.
  3. Liquid should be clear, not cloudy or opaque, and it should be less than 10% of the volume.
  4. Mollusks should have a clean ocean-fresh scent, not a fishy odor.

Tips for buying frozen fish and shellfish

  1. Flesh should be frozen solidly.
  2. Fish should be contained in a tight, moisture-proof package.
  3. Fish should not have any freezer burn or ice crystals.
  4. When thawed, fish should pass the same test as outlined for fresh fish and shellfish above.
  5. Frozen fish should remain frozen until it is thawed for cooking. Do not refreeze fish or shellfish.

Tips for cooking fresh fish

  1. Marinades and dry rubs add tremendous taste to fish, and the choices are endless. Play around to find your favorites.
  2. Keep marinating fish refrigerated; do not leave it at room temperature. Do not use the plate or platter that held the raw fish to serve the cooked fish. Discard any marinades or sauces that came in contact with the raw fish. Do not serve them as sauce and do not recycle them.
  3. The healthiest and tastiest ways to cook fish are grilling, broiling, poaching, steaming, pan sautéing, or baking. Avoid deep frying.
  4. 10-Minute-Per-Inch Rule for Fish: Measure fish at its thickest point (if stuffed or rolled measure after stuffing). If baking (at a high temperature), grilling, broiling, poaching, steaming, or sautéing, cook the fish for about 10 minutes per inch of thickness. Add 5 minutes of cooking time to the total cooking time for fish wrapped in foil or covered with a sauce. Double the cooking time for frozen fish that has not been thawed prior to cooking.
  5. Fish is done when the flesh turns from translucent to opaque. It should flake easily with a fork or knife. A thermometer should read 140 degrees F when cooked.
  6. Cook fish skin-side down. The filet or meat will slide off the fish easily when cooked.

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Indulge this Valentine’s Day with Tish Boyle’s Heart-Shaped Chocolate Dream!

Posted on February 8, 2010

heart-shape-2Few food blogs make my mouth water as much as “Tish Boyle’s Sweet Dreams.” Her most recent blog posts include charming stories and scrumptious recipes for Monster Chocolate Chunk Macadamia Nut Cookies, Honey Vanilla Marshmallows, A Really Really Rich Flourless Chocolate Cake, and homemade Caramels. The  photos are simply stunning, and what’s more, she shoots them herself! In addition to being a food stylist-photographer, Tish is an accomplished pastry chef, caterer, and recipe developer. She’s currently the editor of Dessert Professional magazine (formerly Chocolatier and Pastry Art & Design), and the author of  Diner Desserts, The Good Cookie and her latest, The Cake Book http://www.amazon.com/Tish-Boyle/e/B001HD31NC/ref=ntt_dp_epwbk_0. We met more than twenty years ago at La Varenne Culinary School in Paris. When I asked her to share a cake recipe for Valentine’s Day, she offered this gorgeous confection. I’ll admit, it does take some time to make, but it’s worth the effort and calories (she gives a shortcut in her introduction, which is what I did). Enjoy the splurge! Happy Valentine’s Day! And check out this delectable feast for your eyes at  http://tishboyle.blogspot.com/!

Chocolate Valentine Cake

The secret ingredient in this pretty, heart-shaped cake is whipped cream, which replaces butter as the fat and gives it an airy texture. The cake is baked in a water bath, insulating it from direct heat, and making it as creamy around the edges as it is in the center. After baking, the cake is coated in a dark chocolate glaze and then drizzled with a pastel pink white chocolate, making it the ultimate chocolate Valentine dessert. If you’re not in the mood for love (just chocolate), this cake can also be made in a standard 9-inch round cake pan and drizzled with plain white chocolate.

Makes one 9-inch cake, serving 10
Storage: refrigerated, loosely covered, for up to 5 days
Special Equipment: 9-inch heart-shaped pan; roasting pan; parchment paper cone or small sealable plastic bag

Flourless Chocolate Cake:
10 ounces (283 g) bittersweet chocolate, chopped
1/3 cup (80 ml) water
5 large eggs
1/2 cup (3.5 oz/100 g) granulated sugar
1/4 teaspoon salt
2/3 cup (160 ml) heavy cream

Raspberry Layer:
1/4 cup (2.7 oz/77 g) raspberry jam (not preserves)

Bittersweet Chocolate Glaze:
3 ounces bittersweet chocolate, coarsely chopped
1/3 cup heavy cream
½ teaspoon vanilla extract

White Chocolate Drizzle:
1 ounce (28 g) high-quality white chocolate
Pink paste food coloring

Make the Flourless Chocolate Cake:
1. Position a rack in the center of the oven and preheat the oven to 350°F. Place a 9-inch heart-shaped pan on a piece of parchment paper and trace around it with a pencil. Cut out the heart shape from the parchment paper. Grease the bottom and sides of the pan. Line the bottom of the pan with the parchment heart, with the pencil lines against the pan. Grease the paper and set the pan aside.
2. Put the chocolate and water in a medium-size stainless steel bowl and place the bowl over a pot of barely simmering water. Heat, stirring frequently, until the chocolate is completely melted and the mixture is smooth. Remove the bowl from over the pot and set the chocolate aside to cool until tepid.
3. In the bowl of an electric mixer, whisk together the eggs, sugar, and salt by hand. Set the bowl over a saucepan of simmering water, making sure that the bottom of the bowl does not touch the water. Heat the egg mixture, whisking constantly, until the eggs are warm. Transfer the bowl to the electric mixer stand and, using the whisk attachment, beat on high speed until the mixture has tripled in volume, about 3 minutes.
4. In the bowl of an electric mixer (or with a hand-held mixer or by hand), beat the heavy cream until firm peaks just begin to form.
5. Using a rubber spatula, gently fold the cooled chocolate into the egg mixture. Fold in the whipped cream.
6. Scrape the batter into the prepared pan and place the pan into a roasting pan. Place the roasting pan in the oven and pour enough very hot water into the pan so that it comes halfway up the sides of the cake pan. Bake the cake for 45 to 52 minutes, until a toothpick inserted into the center of the cake comes out clean. Remove the pan from the water bath and place it on a wire rack; let the cake cool in the pan for 25 minutes.
7. Run a paring knife around the edge of the pan to loosen the cake. Carefully invert the cake onto wire rack. Cool completely.
8. Refrigerate the cake for 2 hours (if your wire rack doesn’t fit in the refrigerator, very carefully —the cake is quite delicate at this point — slide the cake onto a cardboard cake round).

Make the glaze:

1. Place the chocolate in the bowl of a food processor and process just until finely ground.
2. Place the cream in a small saucepan and bring to a boil. Remove from heat and add the chocolate to the pan. Stir until the chocolate is completely melted and the mixture is smooth. Stir in the vanilla extract. Transfer the glaze to a small bowl. Cover the surface of the glaze with a piece of plastic wrap and let it cool for about 10 minutes before using.

Glaze  the cake:

1. Place the cake (either on a cake round or not) on a wire rack over a waxed paper or parchment paper lined baking sheet (to catch the drips). Using a small, offset metal spatula, spread the raspberry jam evenly over the top and sides ofthe cake. Pour the glaze on top of the cake spread it evenly over the top and sides, covering it completely. Refrigerate the cake for at least 30 minutes before drizzling it with the white chocolate.

Finish the cake:
1. Put the chocolate in a medium-size stainless steel bowl and place the bowl over a pot of barely simmering water. Heat, stirring frequently, until the chocolate is completely melted.
2. Put a tiny dab of pink paste food coloring on the tip of a toothpick and add it to the white chocolate. Whisk the chocolate to blend in the color. The chocolate should be a pretty pastel pink color—don’t add too much food coloring, or the color will be too dark. Pour the melted chocolate into a small parchment paper cone or small sealable plastic bag (seal the bag and snip a tiny hole in one of the bottom corners). Remove the cake from the refrigerator and drizzle the chocolate in a diagonal zigzag pattern over the top. Refrigerate the cake for at least 20 minutes to set the chocolate.
3. Serve the cake at immediately, or refrigerate. Leave the cake at room temperature for 30 minutes before serving.

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Your Guide to Washing and Storing Greens

Posted on February 3, 2010

washing-greens2Should I wash the bagged greens I buy in the grocery store? We’ve all asked ourselves this question…and the FDA has given us their answer: No. Supposedly, the greens are washed in a facility that is more sanitary than the average home kitchen. Some experts claim that re-washing them in one’s home may cause contamination, but others argue that you should wash them again. In Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be, Rose Ann Hudson, RD LD, and I offer advice on washing and storing greens…and we do suggest re-washing, simply because pregnant women should be extremely  cautious about food-borne illnesses. This, however, assumes that you keep a very clean kitchen. If you don’t have the time or energy to re-wash and dry your greens…don’t sweat. It’s almost always safe to eat them straight from the bag. Here are some helpful hints for buying, washing, and storing greens.

Buying

  • When choosing bagged or boxed greens, look through all angles of the container to make sure the lettuce is not wilted or deteriorating in any way. It’s amazing how rapidly lettuce wilts, and once it starts, the rest of the contents seem to follow quickly.
  • When shopping, place your greens and herbs in plastic bags. Don’t just throw them into your cart where they can become contaminated by other foods, such as poultry juices, cold cuts, or other spills.
  • Pick up the head of lettuce you plan to buy and examine it for bruised leaves and brown spots. Look at the stem where it was cut to see if it is a fresh cut. It should not be dry and brown.
  • Examine the lettuce and other vegetables before you choose them at a salad bar, especially if you’re buying them at the end of the day, after they’ve been sitting out for a while.
  • Organic greens are no cleaner than non-organic ones. They can harbor potentially harmful bacteria and still need to be thoroughly washed.

Washing and Storing

  • When buying bagged greens don’t assume that they’ve been washed. The bag should clearly state: “prewashed,” “triple washed,” “or ready to eat.” For instance, whole heads of romaine, sold in bags, have not been washed.
  • Avoid cross-contamination. Don’t wash your greens or other vegetables next to raw meats.
  • For large-leaf lettuce (romaine, red and green leaf, Boston, curly endive or escarole, collard greens, kale and mustard greens), wash the leaves, discarding any badly bruised ones. Tear the leafy part of the lettuce into bite-size pieces, discarding the thick stems, if desired. Spin-dry the lettuce and, if not using immediately, place it in a zip-lock bag and store it in the vegetable bin of the refrigerator. Greens washed and stored this way will keep for about five days.
  • For small lettuce leaves (watercress, Belgian endive, arugula, chicory, and radicchio), wash the lettuce leaves, discarding any badly bruised ones, then spin-dry. Discard the thick stems of the watercress and break the leafy tops into bite-size pieces. Stack the endive or radicchio leaves and slice them just before adding then to the salad, or tear them into bite-size pieces. Store washed whole lettuce leaves in a zip-lock bag in the vegetable bin of the refrigerator.
  • Fresh leafy herbs (parsley, cilantro, and dill) should be washed and spun-dry, then stored in a zip-lock bag in the vegetable bin of the refrigerator.
  • For cabbage, wash just before using. Discard the tough outer leaves and wash some of the inner leaves. If the core leaves are really tight, you don’t need to wash all the way to the center.

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Postpartum Depression: The Inside Scoop

Posted on January 23, 2010

Postpartum Depressiondrshosh: The Inside Scoop

I had the great honor of working with a leading expert on postpartum depression, Dr. Shoshana S. Bennett, Ph.D., who is the Founder and Director of Postpartum Assistance for Mothers, and the author of Beyond the Blues, Postpartum Depression for Dummies, and Pregnant on Prozac. She generously contributed her knowledge and experience to the Nine Months Later Chapter in Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be. After listening to all of her advice, spoken in her typically calm and reassuring way, I only regret that I didn’t know her when my daughter was born prematurely and I needed a shoulder to cry on.

I encourage any new mothers, who are experiencing even the tiniest bit of depression, to read Shoshana’s books and her valuable contribution to Eating for Pregnancy. Check out her website at http://drshosh.com/; her blog at http://drshosh.com/category/blog/; and her facebook page at http://www.facebook.com/pages/Postpartum-Depression-Recovery-Shoshana-Bennett-Ph/170096258486. I caught up with Dr. Shosh this month to ppd-dummies-142x150ask her  if there were any new developments on the postpartum depression scene. Here’s what she had to say.

Are there any new trends in the treatment of PPD that we will see in 2010? New drugs? Natural therapies? Alternative medicines? Women are becoming more and more interested in natural treatments for their PPD and this grass roots demand is driving more studies in the area.  The increasing research regarding the effectiveness of omega 3 fish oil in the treatment and prevention of PPD is one example.

You very kindly share your two experiences with PPD in my book. Have you experienced any depression since your PPD? Is it common for moms to experience another bout of depression down the road? Any advice for those who do? I have not experienced another bout of depression, but during perimenopause I did experience some mood instability.  I sought help from alternative practitioners and shortly thereafter was myself again.  Women are not more likely to suffer depression after PPD as long as they’ve been treated to complete wellness and they don’t have a past history of depression.  But even if they are high risk, there are ways to help them avoid more depression moving forward.  A comprehensive wellness strategy can be provided which will stand them in very good stead.

pregnantonprozacpic1Has the number of PPD cases risen in the world over the past 10 years, or are researchers just getting more effective at culling the numbers? If the numbers are increasing, what is the most likely cause? The jury’s still out on this question. PPD is not a new phenomenon – as far back as women have been birthing babies, a certain percentage have become depressed.  Regarding the increase in the number of women diagnosed, I think it’s a combination.  Professionals are now more capable of identifying the illness, and there are growing expectations of new mothers in various societies.  I also believe that in areas of the world (the United States very much included) we are nutritionally bankrupt due to many factors including the lack of minerals in our soil, not enough fish being eaten, and an excess of processed foods in our diet.

beyond-the-bluesPPD in fathers seems to be on the radar these days. Is this condition increasing or is it just being better researched? It’s being better researched.  PPD was regarded until relatively recently as a “mother’s” issue.  Now we know better, and dads have help as well.  Due to some excellent research, pediatricians are trained to ask new fathers (as well as mothers) a few questions regarding their mental health.  We now know that depression in either parent can lead to problems in the child(ren).

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Give Up Fast Food in 2010!

Posted on January 7, 2010

fast-foodGive up fast food in 2010! This simple New Year’s resolution could add years to your life…and subtract inches from your waistline.

Why give it up? These frightening numbers and percentages of a daily 2,000-calorie diet might offer some insight (values taken from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be).

  • McDonald’s Big Mac Hamburger : 600 calories (30%), 33 grams total fat (51%)
  • McDonald’s Large French Fries: 540 calories (27%), 26 grams total fat (40%)
  • Burger King Double Whopper Sandwich: 980 calories (49%), 62 grams total fat (95%)

In 2004, after watching Morgan Spurlock’s documtary film, SuperSize Me, in which Spurlock follows a 30-day period of eating only at McDonald’s, my family decided to give up fast food for good (yes, even my two kids…and yes, even at highway rest stops). We have not been to a fast food joint in 5 years, and we honestly don’t miss it.

According to Wikipedia, Superszie Me “…documents this lifestyle’s drastic effects on Spurlock’s physical and psychological well-being, and explores the fast food industry’s corporate influence, including how it encourages poor nutrition for its own profit. Spurlock dined at McDonald’s restaurants three times per day, eating every item on the chain’s menu. He also always “super-sized” his meal if given the option—but only if it was offered. Spurlock consumed an average of 20.92 megajoules or 5,000 kcal (the equivalent of 9.26 Big Macs) per day during the experiment. As a result, the then-32-year-old Spurlock gained 24½ lbs. (11.1 kg), a 13% body mass increase, a cholesterol level of 230, and experienced mood swings, sexual dysfunction, and fat accumulation to his liver. It took Spurlock fourteen months to lose the weight gained from his experiment.”  Source: (http://en.wikipedia.org/wiki/Super_Size_Me)

Please make getting healthy a goal for 2010…and start by saying NO to all fast food for everyone in your family. Sure, it’s convenient and cheap…but it’s also packed with calories, saturated fat, trans fats, cholesterol, artificial this-and-that, and other stuff that’s bad for your health and impossible to pronouce. It takes a bit more planning and legwork to have healthy food on hand, but it can be done.

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Eating for Pregnancy WINS Mom’s Choice Award

Posted on December 19, 2009

mca_logo_color_1502_print

I’m thrilled to announce that the completely revised and expanded second edition of Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be has just won the 2009 Mom’s Choice Gold Award in the Pregnancy and Childbirth category. Yippee!!!

I am particularly honored seeing that the distinguished panel of judges included: Dr. Twila C. Liggett, ten-time Emmy-winner, and founder of PBS’s Reading Rainbow; Julie Aigner-Clark, creator of Baby Einstein and the Safe Side Project; Jodee Blanco, New York Times best-selling author; Priscilla Dunstan, creator of Dunstun Baby Language; Patricia Rossi, host of NBC’s Manners Minute; Dr. Letitia S. Wright, D.C. Host of the Wright Place TV Show; and Catherine Whitcher, M.Ed., special needs expert and founder of Precision Education, Inc. Check out the Mom’s Choice Award website at  http://www.momschoiceawards.com/index.php.

In the “Dear Reader” section of Eating for Pregnancy, I explain that my two pregnancies were particularly difficult ones, which is how the seed for this book was planted. I decided to put my cooking skills to good use to help pregnant women and their families eat as healthfully as possible. Rose Ann Hudson, RD LD, my co-author, had two relatively easy pregnancies, but, working as a perinatal nutritionist for more than two decades, she frequently reminds me, “I’ve seen everything” and, indeed she has. She offers easy-to-read-and-follow nutritional advice based on all the questions she’s gotten over the past 20 years.

Together Rose Ann and I, along with our four fabulous contributors…Elaine B. Trujillo MS, RD; Dr. Shoshana Bennett, Phd; Dr. Linda Wade, PhD; and Victor Palo… worked really hard to create a book designed to help all expectant mothers get through their nine-month journey with the best possible outcome. A new Nine Months Later section also helps moms deal with nutrition and breastfeeding, tips for coping with and preventing postpartum depression, and a Stay Balanced Diet for Mothers with exercises is guaranteed to take off the baby fat. http://www.staybalanceddiet.com/

Receiving the Mom’s Choice Award recognizes our efforts and makes us proud. The nutritional information in Eating for Pregnancy continues to keep our families healthy, and the  recipes remain staples in our homes…our extended family and friends tell us they still cook from the book, too.

So, here’s to healthy babies and happy families everywhere! Become a fan of the new Eating for Pregnancy Facebook Fan Page at http://www.facebook.com/pages/Eating-for-Pregnancy/202886465793?ref=ts. It’s under construction, but soon will become a place for new moms to post their baby news, questions, and adorable baby pics! Fun ahead!

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Say NO to Trans Fats

Posted on December 14, 2009

High in fatIn a perfect world, there’d be no commercially processed trans fats. But since that’s not the case…it’s up to you to ban them from your world.

The only way to do this is to carefully read the labels of all the processed foods you place in your grocery cart, and to be aware that commercially fried foods and many frozen foods contain trans fats (aka partially hydrogenated oil or trans fatty acids). If you can afford to shop at Whole Foods, Trader Joe’s, and similar venues, your work is easier. Their trained teams have already screened products for you.

Many major-brand cookies, crackers, cereals,doughnuts, and similar items get their appealing texture and extended shelf-life from partially hydrogenated oils. Fast foods are commonly deep fried in hydrogenated oils, which can withstand high temperatures and can be reused. Basically, these mega-million-dollar-manufacturers are cutting their costs at a cost to your health. While their products may be comparatively less expensive on the grocery shelf or in the greasy fast food lane, your cholesterol levels and waistline will ultimately pay the real price.

So, what exactly are these nasty trans fats and why are they so unhealthy?

If an oil is labeled partially hydrogenated, it means that the regular, otherwise healthy, unsaturated version of that oil has undergone the process of being heated, then infused with hydrogen bubbles. The fatty acids in the oil subsequently acquire some of the hydrogenation, which makes them denser. If you fully hydrogenate oil, you create a solid fat out of a liquid (Crisco or stick margarine are examples). If you stop partway, you create a semi-solid, or partially hydrogenated oil, which has the rich consistency of butter.

Both hydrogenated and partially hydrogenated oils are harmful because they contain high levels of trans fats. Trans fats have been shown to raise LDL (bad cholesterol) and to lower HDL (good cholesterol), and to increase levels of lipoproteins and triglycerides—all factors related to heart disease. It is also associated with an increased risk of developing type 2 diabetes.

I banned trans fats from my family’s diet about eight years ago. Do the same  for yours! If you’re not yet convinced, check out these websites. Basic information is available at http://www.americanheart.org/presenter.jhtml?identifier=3045792. For encyclopedic and chemical definitions, history, nutritional guidelines, and tons more information click http://www.wikipedia.org/wiki/Trans_fat. For information on legal battles, news stories, and dubious products click http://www.bantransfats.com. Also, check out my book, Eating for Lower Cholesterol: A Balanced Approach to Heart Health with Recipes Everyone Will Love.

PS: Naturally occurring trans fats can be found in some meat and dairy products, but they are believed to be significantly less harmful, if at all. I’ll tackle that topic in another blog entry.

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Fiber Fix

Posted on December 7, 2009

fiber1We all know we should eat more fiber…but before I rattle off facts and food sources, I’d like to give you a crash course on the ins and outs of digestion (no pun intended) and why fiber is so important.

Digestion begins in the mouth, where salivary enzymes break down starches into smaller molecules for the body’s nourishment and energy. After being chewed and swallowed, the food enters the esophagus, a long tube that runs from the mouth to the stomach. The stomach churns the food and bathes it in gastric acids, which help digest protein. Then, the chyme (or partially digested food) travels to the small intestines, where further breakdown occurs and nutrients are absorbed by the intestinal walls. Most of the absorbed nutrients enter the bloodstream and are carried throughout the body for storage or further chemical synthesis. The leftover roughage continues to move through the large intestines where it soaks up water to increase its bulk, and we all know what shows up at the other end.

An adequate intake of dietary fiber and fluids, particularly water, are the best ways to keep this machine moving smoothly and to prevent constipation. There are basically two types of fiber: soluble and insoluble. To receive the greatest health benefits, it is advisable to consume a wide variety of both types. Here’s an easy way to remember the differences.

Insoluble fiber, such as fruits and vegetables, wheat bran, and nuts, does not dissolve in water. This roughage moves material through your digestive system and forms the bulk of your stool. It is vital for regularity and maintaining a healthy intestinal tract.

Soluble fiber, including oats, peas, and beans, dissolves in water to form a gel-like substance—think of gooey warm oatmeal. In addition to ferrying chyme along the digestive tract, soluble fiber helps to lower blood cholesterol by sweeping the bad LDL cholesterol out of your system before it sticks to your arteries, and it can also reduce blood-sugar levels by slowing down the absorption of glucose in the blood. A high intake of soluble fiber is particularly recommended for diabetics or anyone diagnosed with pre-diabetes.

The recommended fiber intake for adults is 25 to 30 grams. Children need about half that, depending on their age and size. Most people get the bulk of their fiber at breakfast, through fresh fruit and cereals. Ideally, boxed cereals should contain at least 8 to 10 grams of fiber per serving. Because kids’ cereals contain nowhere near this amount, you might try mixing some high-fiber cereal with their favorite brand. During the rest of the day, fiber can come from whole wheat bread, whole wheat pasta, brown rice, vegetables, fruits, and beans. The following list comes from Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be.

High-Fiber Food Sources and Grams of Fiber

½ cup General Mills Fiber One Cereal = 14 grams
½ cup Kellogg’s All Bran Cereal = 10
1 cup raspberries = 8
½ cup cooked lentils = 8
½ cup cooked black beans = 7
½ cup cooked chickpeas = 5
1 potato with skin = 5
½ cup canned kidney beans = 5
½ cup cooked green peas = 4
½ cup Kellogg’s Raisin Bran Cereal = 4
1 cup quick-cooked oatmeal = 4
1 cup blueberries = 4
1 medium apple with skin = 4
2 slices whole wheat bread = 3
1 cup strawberries = 3
1 medium orange = 3
¼ cup wheat germ = 3
5 dried dates = 3
½ cup broccoli = 2
5 whole wheat crackers = 2
½ cup Brussels sprouts = 2

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My 5 Favorite Cookbooks of 2009

Posted on December 7, 2009

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My 5 Favorite Cookbooks of 2009

Like most professional cooks, I have hundreds of cookbooks that I’ve amassed over the decades. But unlike most professional cooks, my home changes every three to four years. You see, my beloved husband is a Foreign Service Officer, so whenever he gets a new assignment, I pack up the family and we head overseas for an exciting new adventure. Honestly, I love exploring unfamiliar foods and cultures (which makes all of this moving insanity worthwhile), but inevitably, on moving day, our shipment is grossly overweight, and it’s my cookbooks that are first to go. Leaving Manila in the summer of 2008, I donated more than 200 cookbooks and hundreds of back issues of food magazines to a local cooking school. They were thrilled, and I avoided paying thousands of dollars on overweight shipping costs. You’d think I’d learn to cut back on cookbooks, but no…new ones appear on my wish list every year.

This year was a good one for cookbooks, including my own completely revised second edition of Eating for Pregnancy: The Essential Nutrition Guide and Cookbook for Today’s Mothers-to-Be released in June 2009. I cook from this book ALL the time…this past week I made the hummus, chicken curry, black bean soup, chicken salad, and fruit-filled granola. I was, in fact, doing double duty: cooking for a friend, who is on a low-iodine diet for her upcoming thyroid cancer radiation treatment, and cooking for my father, who is on a low-sodium diet. My family reaped the delicious benefits (even in their lunch boxes). Bottom line: you don’t have to be pregnant to cook from this book….and, you can modify the 150 recipes (including lots of new Asian-inspired vegetarian and vegan recipes) to suit your family’s needs and taste buds.

So, what do I recommend for the cook in your life this holiday season? Here are five of my favorite cookbooks from 2009. Happy Holidays from my kitchen to yours!

Gourmet Today: More than 1,000 All-New Recipes for the Contemporary Kitchen by Ruth Reichl (Editor) Retail: $40.00 ($23.40 amazon price) This cookbook delivers on all of its promises, producing flavorful dishes for every occasion, from family meals to formal dinners. Reichl’s charmingly honest voice (which shines through in her poignant memoirs), and a collection of 1,000 plus professionally tested recipes from the Gourmet test Kitchen, makes this the PERFECT addition to anyone’s cookbook collection. It’s especially timely as November sadly saw the last issue of Gourmet Magazine, a publication I’ve subscribed to for decades.

Asian Dumplings: Mastering Gyoza, Spring Rolls, Samosas and More by Andrea Nguyen Retail: $30.00 ($19.80 amazon price) Who doesn’t LOVE a delicious dumpling? A Taiwanese friend of mine living in the Philippines, Tina Wong, taught me how to make authentic pork-and-cabbage Chinese New Year’s dumplings. We would make batches of them (literally hundreds) for our families, and then sit down and stuff ourselves silly for lunch. Nguyen’s illustrated step-by-step technique makes dumplings and other wrapped delights attainable for the home cook. I have this lovely book…and can’t wait to cook from it during the holidays. I can already hear the oohs and aaahs.

Weber’s Way to Grill: The Step-by-Step Guide to Expert Grilling by Jamie Purviance Retail: 24.95 ($16.47 amazon price) The perfect gift for the grill-hunk/babe in your life. Comes complete with techniques, tips, recipes, and tons of other info to make grilling fun, tasty, and easy…everything it should be. My grill-hunk-husband will be thrilled to find this tome under the tree.

Bite-Size Desserts: Creating Mini Sweet Treats from Cupcakes and Cobbles to Custards and Cookies by Carole Bloom, CCP Retail: $24.95 ($16.47 amazon price) When all you want is a sweet bite to end the perfect meal…make one of Bloom’s delectable confections. Her Double Lemon Meringue Tartlets and Chocolate Espresso Pots de Crème will leave everyone’s taste buds swooning. For me, this book will be an indispensable tool for all of the coffees, teas, cocktails, and formal dinners I will host when I’m entertaining overseas. Thanks Carole!

Cooking Light: The Essential Dinner Tonight Cookbook: Over 350 Delicious, Easy, and Healthy Meals by the Editors of Cooking Light Magazine Retail: $29.95 ($19.77 amazon price) A go-to book for everyday cooking. The Cooking Light test kitchen is a trusted source for healthy, tasty recipes, and most of them are quick and easy. The Chicken Enchiladas with Salsa Verde were a hit with my family, and they also loved the Corn Chowder (I substituted bacon for the hot-smoked salmon). A great book for all busy cooks.

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