The United States Department of Agriculture says twice a week, make seafood the protein on your plate. Increase the amount and variety of seafood consumed by choosing seafood in place of some meat and poultry.
Yesterday I ate fish twice. That is more than almost 80 percent of Americans eat in an entire week. And the effects are starting to show. A new study published in the Journal of Nutrition reveals that most 4-8 year olds (78-90 percent, depending on which recommendation you go by) who eat a typical North American diet are deficient in fish-based omega-3s (DHA+EPA).
Just like a good psychologist has her own psychologist, I like to keep my diet in check via an outside source at least a few times a year. My go-to tool is the website, FitDay. If you can ignore the banner ads, it's a super user-friendly way to keep track of what you eat and how much you move. For about a week, usually once in the spring and once in the fall, I'll use it as a food and activity journal just to make sure I'm on track -- good distribution of calories (40-45% carbs, 25-35% mostly healthful fat, 25-30% protein); g
Today for lunch I had the last bit of our delicious seared Ahi tuna and shredded cabbage. I thought about heating up the fish, but actually really liked it cold.
The last few days I've had a look at the seafood chain from beginning to end. On Thursday of last week I visited the Oceanic Institute (OI), a non-profit aquaculture research and development organization, just down the road on windward Oahu. OI is an impressive place - the white shrimp they have been raising play such a big role in the seafood supply, odds are any shrimp you've gobbled up in the last decade or two is an OI descendant.
Here are the shrimp tanks (not a bad backdrop)...
I had an action-packed weekend, fueled by some tasty fish meals. Friday we had crab cakes and baked sweet potato fries, which were both a little overcooked, but still satisfying. I followed the "Most People Like Every Meal We Serve" recipe, and I have to agree, it results in the perfect classic-tasting crab cake.
Ever since our busy weekend, I've been in low-effort meal mode. Yesterday for dinner we had salmon burgers, and today for lunch I had a toasty crab melt. Both came together in less than 10 minutes start to finish.
The cherry on top of a long weekend is a short week. Last weekend really jump-started our motivation to explore every inch of Hawaii and I cannot wait for this one. Valentine's Day was super low key. I went to the farmers' market in the morning and it was delightful. I'm definitely making that a weekly tradition. For dinner we stayed in (we swore off going out to eat on V-Day years ago due to the crowds and pricey prix fixe menus) and Lloyd cooked the roasted
Fridays just before a three-day weekend are the best. Sometimes the anticipation of a full 72-hour respite is arguably better than the actual respite. But I'm confident this weekend will live up to my expectations. My friend Allison from graduate school and her friend will be in town, so Lloyd and I get to entertain a little for the first time since we've been in Hawaii. We're inviting them to go kayaking at Kailua Beach Sunday and then have a cook-out here at home. Here's the menu I came up with...
Rima Kleiner, MS, RD
I am passionate about good food, cooking, and helping others prepare healthy and tasty meals. Fish—packed with omega-3 fatty acids and protein—is a staple of those meals. In my role as a registered dietitian with the National Fisheries Institute, I track and translate the latest news on the nutritional benefits of seafood. My background includes degrees in Human Nutrition and Communications. I work with food and beverage groups, as well as individuals, teach nutrition to culinary students and create wellness programs for employers. I also often provide commentary for news media. When I am not cooking a healthy meal or running after my two young children, you can find me running, hiking or practicing yoga.
Jennifer McGuire, MS, RD
I am a registered dietitian with the National Fisheries Institute, so fish is my nutrition forte. I earned my BA in Communication from Southwestern University. During college, one of my very favorite evening outings was a leisurely trip to the grocery market. My passion for food was undeniable, so I combined both of my interests by earning my MS in Nutrition Communication from Tufts University in Boston, MA. As well as my Registered Dietitian (RD) credential through the University of Delaware. I live in Beaufort, SC where my husband serves as a US Marine Corps Judge Advocate. I love to entertain, travel, watch reality TV, grill outdoors, run, and practice yoga.