Posts Tagged ‘protein’

Salmon: The Good Fish to Eat

Sunday, May 1st, 2011

Salmon is an excellent source of protein and Omega-3 essential fatty acids. It is recommended that you eat foods rich in Omega-3 essential fatty acids at least 2 to 3 times a week.

The best source of salmon is wild caught.  Salmon derives its rich red color from the krill they eat during the part of their life cycle when they are feeding in the sea.  Salmon caught in Alaskan waters have relatively low levels of contaminants (mainly mercury) compared to many species of fish caught in other waters.

FormulaZone recommends eating wild caught salmon over farm raised. Farm raised salmon are raised in pens and are often fed colorized pellets to simulate the rich red color of wild salmon. Since farm raised salmon are fed pelletized food which is not their natural diet found in the wild, they contain much higher amounts of pro-inflammatory omega 6 fats than wild fish. They are also given antibiotics to prevent infection from being confined in close quarters.  Some of these fish are genetically modified as well. The fat content of farmed salmon is excessively high, some estimates being as high as 30-35% by weight, but the fat content is lower in Omega-3 favorable fat. Wild salmon have a 20% higher protein content and a 20% lower fat content than farm-raised salmon, but their fat content is higher in favorable Omega-3 fat.

Salmon is a versatile fish that can be cooked in many ways.  It is great grilled, in chowders, salads, smoked, and canned salmon can be made into salmon cakes, croquettes, and makes a pleasant change from tuna salad.

Check out the chart below and enjoy more salmon!  FormulaZone has many great recipes for salmon in our recipe database.

Coho Salmon (Silver):  This salmon has a delicate flavor and orange-red flesh.

Serving size: 3oz. (85 grams) Cooked, Edible Portion

Calories Carbs (g) Protein (g) Fats (g)
160 0 23 7
Sockeye:  This salmon has a rich complex flavor, high in oil content, and deep red color.  It is the second most abundant after Pink.

Serving size: 3oz. (85 grams) Cooked, Edible Portion

Calories Carbs (g) Protein (g) Fats (g)
180 0 23 9
King (Chinook):  This salmon has been nicknamed the “Kobe Beef of the Sea”.  It has the highest oil content.  It has a rich flavor and firm succulent texture.  King Salmon is available in several pigment variations including red, white and marbled flesh.

Serving size: 3oz. (85 grams) Cooked, Edible Portion

Calories Carbs (g) Protein (g) Fats (g)
200 0 21 11.5
Keta (Chum):  This salmon has a mild flavor with low oil content.  It has a firm texture and pink flesh.  You can cook like a mild white fish.

Serving size: 3oz. (85 grams) Cooked, Edible Portion

Calories Carbs (g) Protein (g) Fats (g)
130 0 22 4
Pink: This salmon has a rosy pink color.  It has the least fat of any salmon.  The texture is similar to trout.  It is great for people who like a mild fish.  Most of this variety gets canned.

Serving size: 3oz. (85 grams) Cooked, Edible Portion

Calories Carbs (g) Protein (g) Fats (g)
130 0 22 4

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The Glycemic Index Revisited

Saturday, May 15th, 2010

More and more focus lately is on diets as a way to combat heart disease, diabetes and cancer. In response to this, researchers are looking not only at calories and fats, but also the differences in carbohydrates.

Researchers noticed that blood sugars are affected by the way carbohydrates were digested. Slower digestion meant slower and more even release of blood sugars into the bloodstream. Faster digestion meant quicker release and spikes in blood sugars. These spikes trigger the release of more insulin.

Although proteins and fats may influence the rate at which carbohydrates break down into glucose (blood sugar), they do not break down into glucose. Only carbohydrates have a glycemic index.

Tests were developed to measure the Glycemic Index, which is just a measure of the rate at which carbohydrates break down into glucose. Jennie Brand-Miller, one of the world’s leading researchers in the Glycemic Index describes the testing process:

How is the GI measured?
The glycemic index (GI) is a measure of the power of foods (or specifically the carbohydrate in a food) to raise blood sugar (glucose) levels after being eaten. The GI values of foods must be measured using valid scientific methods. It cannot be guessed by looking at the composition of the food. Currently, only a few nutrition research groups around the world provide a legitimate testing service. Professor Jennie Brand-Miller at the Human Nutrition Unit, Sydney University has been at the forefront of glycemic index research for over a decade, and her research group has determined the GI values of more than 400 foods. (1)

The current standard GI ratings are:

High GI: 70 and above
Medium GI: 56 to 69
Low GI: 55 and under

The Glycemic Index Symbol Program (2)

The GI of foods has important implications for the food industry. Some foods on the Australian market already show their GI rating on the nutrition information panel. Terms such as complex carbohydrates and sugars, which commonly appear on food labels, are now recognised as having little nutritional or physiological significance. The WHO/FAO recommend that these terms be removed and replaced with the total carbohydrate content of the food and its GI value. However, the GI rating of a food must be tested physiologically and only a few centres around the world currently provide a legitimate testing service. The Human Nutrition Unit at the University of Sydney has been at the forefront of glycemic index research for over two decades and has tested hundreds of foods as an integral part of its program. Jennie Brand Miller is the senior author of International Tables of Glycemic Index published by the American Journal of Clinical Nutrition in 1995 and 2002 .(2)

FormulaZone recognizes this current research and has adjusted its glycemic ratings in accordance with these standards. We continue to research and update our nutritional information as it becomes available.

Each ingredient that goes into making a recipe on FormulaZone lists a GI. Proteins and fats are listed as low GI, because they do not contribute to the GI of a recipe. (They are not medium or high). When you combine the protein (30) and the fat (30) with the carb (40) you are lowering the glycemic load of the meal. If you were to eat JUST a carbohydrate at a given meal, you may be eating High Glycemic, Medium Glycemic or Low Glycemic, depending on the carbohydrate’s GI that you are eating. By combining protein, fat and LOW GLYCEMIC carbohydrates in a meal, you are ensuring that you are eating a healthy LOW glycemic meal.

Taking that 40-30-30 balance a step further, combining GOOD fats, LEAN proteins and LOW glycemic carbohydrates ensures that you are eating the best combination of foods to contribute to your healthy lifestyle.

(1) http://www.glycemic index.com
(2) http://www.glycemicindex.com; http://www.gisymbol.com.au/

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Sleep and The Zone Connection

Thursday, January 1st, 2004

Scientists still are not exactly sure what goes on during sleep, however, research is revealing that what we assume is a time of tranquil and blissful rest is anything but for the brain.

Sleep is now considered a critical factor in wellness, and even survival. The body takes this time to repair and rebuild itself, and the brain controls this well orchestrated symphony of tasks. Lack of sleep causes an array of problems including, being drowsy and not able to concentrate, inability to do math calculations, physical fatigue, mood swings, impaired response time and immune system breakdown. According to statistics from the National Highway Traffic Highway Safety Administration, approximately 100,000 motor vehicle accidents, resulting in 1500 deaths per year are attributed to driving fatigue.

Let’s look at exactly what causes these problems occur. If the brain is not allowed time to repair and replenish, the neurons (nerve cells) which control body responses, become starved and suffer from the effects of built-up byproduct waste from normal cell functions. This causes them to malfunction. During sleep, human growth hormone (HGH) is released. Children who do not get quality sleep often are smaller than their peers. The amount of HGH produced declines with age. Without proper sleep, this amount is further diminished resulting in accelerated aging.

The brain switches on and off different hormones which control different enzymes and chemicals, which in turn control different emotions. Without proper balance, this leads to emotional upset, mood swings, and depression. The brain also uses sleep time to re-create nerve-signaling patterns. A time when things learned during the day can be reprocessed and stored during sleep thus enhancing memory encoding and learning.

Quality sleep is the key to health. There are five stages of sleep. The average person cycles through the five stages of sleep several times through the night. It is when this cycle is interrupted that problems occur. The deep sleep stage is when HGH is released and increased protein production takes place. During REM (rapid eye movement) sleep, the regions of the brain responsible for learning are stimulated. Infants spend more time in REM sleep, suggesting the importance of brain development on learning.

What is the Zone Connection?

More than 60% of the brain’s weight is made up of fat. Specifically, that fat is comprised of mostly DHA (Docosahexaenoic Acid). This DHA is present in Omega-3 fatty acids. Zone nutrition advocates the use of good fats, primarily Omega-9 and Omega-3.

Proteins are necessary to rebuild the cells. Proteins are broken down into amino acids, which are the building blocks. Zone nutrition advocates the proper amount of protein necessary for this process.

Carbohydrates are necessary to fuel the body and brain. Carbohydrates break down into glucose, which fuels the cells. Zone nutrition advocates the use of low glycemic carbohydrates to supply glucose in a slow and steady release rate.

Zone nutrition advocates eating a balanced bedtime snack to provide the three macronutrients (fats, carbs and protein) to sustain the brain over the course of the night to allow it to carry out the important tasks it has been delegated to do.

One of the things that people following the Zone report is that the quality of their sleep has improved. They wake up less frequently or sleep through the night, they feel refreshed upon awakening, they require less sleep. They report increased mental focus and clarity. This is a result of the brain being able to replenish and repair because it has been given the opportunity to get a good night’s sleep.

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