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Sushi and Pregnancy

Sushi and Pregnancy

For many decades now, there have been many debates as to whether or not eating sushi is safe for pregnant women. Some types of fish may have high contents of mercury which can be fatal to a pregnant woman as well as to her unborn baby. Aside from this, raw fish that are used in making sushi are at a risk of containing parasites and pathogens that can be equally dangerous to women who are pregnant.

On the other hand, fish that are used in sushi can be an excellent source of essential and healthy oils that can be extremely beneficial to the soon to be moms and the babies they are carrying. In Japan, many pregnant women still continue eating sushi because of the nutrients it can give. Moreover, sushi can be advantageous for those who are aiming for a low fat diet.

Should eating sushi be avoided altogether during pregnancy? A report from the National Academy of Sciences Institute of Medicine in 1991 stated that the dangers such as bacteria and viruses accumulated from seafood are usually caused not by the seafood or fish itself, but by the way seafood are handled (cooked or frozen) and prepared for human consumption. Therefore, if the sushi is prepared and preserved the right way before being consumed, there can be little to no risk of acquiring illnesses.

What should be taken into consideration before regarding a particular sushi as ‘safe to eat’? Raw fish may possibly be contaminated by some worms or eggs that can cause sickness to the pregnant woman and her foetus, so make sure that the fish included in the sushi was well frozen (around four days) for these worms and eggs to be eliminated. However, other studies suggest that although proper freezing of fish at desired temperatures will get rid of some unwanted parasites, merely doing so will not be enough to totally make the fish safe for consumption. Uncooked or undercooked seafood can still contain organisms that have unwanted bacteria and viruses that may lead to diseases such as Hepatitis A or other intestinal diseases. Other painful symptoms that may be obtained from eating raw fish or seafood include vomiting, nausea, extreme pain in the abdomen, and diarrhoea. It will always be safer to choose to eat cooked fish. It is recommended to only eat seafood or fish cooked thoroughly to 145 degrees Fahrenheit.

What are the other risks of eating sushi while pregnant? Aside from choosing cooked fish over uncooked ones, pregnant women should also avoid eating fish with high mercury content. Having excessive levels of mercury (or more specifically, methylmercury found in different types of fish), can cause harm to a person’s internal organs such as heart, kidney, and lungs and can also have a negative effect on the immune system.

Some of the types of fish pregnant women should refrain from eating that have high levels of mercury are fresh tuna, swordfish, mackerel, as well as shark. If you’re looking for fish types with low mercury levels, salmon is an excellent choice.

Natural fish oils that can be gained from the fish ingredient of sushi can be extremely profitable to a baby’s brain development. Pregnant women should not deprive their unborn child of this important nutrient.

In conclusion, the risks of getting sick because of eating sushi will greatly depend on the pregnant women’s level of precaution. If you’re pregnant and you want to eat sushi, just be extra careful. Always make sure that you eat in a reputable, sanitary sushi restaurant. Choose cooked fish over raw or undercooked. Know your sushi – or at least know the types you should avoid. After all, sushi has been a part of Japanese diet – even for pregnant women – for many centuries now, and yet Japan is currently one of the countries with the healthiest babies in the world.

Is Sushi Recommendable for Bodybuilding?

Is Sushi Recommendable for Bodybuilding

Sushi is gaining more fans across the globe not only for its distinct, unique taste, but also for the nutritional benefits it can give.

This popular food from Japan is one of the leading food choices for individuals who want to maintain a healthy, low fat diet. Sushi can particularly help you achieve a fitter body and get rid of the fats, especially if you stick to eating sashimi (so that it’s pure fish and no rice), vegetable sushi, or when you specifically choose tuna, mackerel, or salmon when you order at your favourite sushi restaurant.

While sushi is excellent for a low fat diet, can it also be advantageous if you’re aiming for body building? The simple answer is yes. However, there are various types of sushi so you should be aware of what you need to eat in order to bulk up and build your muscles.

Sushi has ingredients that can help you develop your muscles faster. As we all know, fish – whether raw, undercooked, steamed, or well cooked – is one of the main components of sushi, and one of the reasons for sushi’s popularity. Fish found in sushi are a good source of Omega 3 fatty acids which can be quite helpful in facilitating muscle growth.

To be more specific, it is the oil from the fish that contains the Omega 3 fatty acids. Omega 3 fatty acids were originally known for the amazing benefits it provides the heart. However, more recent studies discovered that Omega 3 aids in muscle recovery, reduces muscle soreness, and helps in losing unwanted fats.

  • Aids in muscle recovery – Omega 3 fatty acids can lower the inflammation muscles acquire after intense workout. If muscle inflammation takes too long to subside, it can affect repairing of muscle tissues, and it can also hinder you from getting back to working out.
  • Reduces muscle soreness – Omega 3 also improves blood circulation to the muscles while working out and can decrease muscle soreness by as much as 35 per cent.
  • Helps in losing unwanted fats – Research also revealed that having a higher level of Omega 3 fatty acids can enhance sensitivity that would help in burning body fats.

Fish used in making sushi, such as salmon or tuna, are superior sources of proteins that are critical in muscle development, too.

Apart from the fish, sushi also contains rice. Most sushi uses sticky rice, but you have an option to request for brown rice to be used in your sushi instead. Brown rice can help increase your levels of growth hormone or GH, and higher GH levels are vital to lean muscle growth boost.

When it comes to sauces or condiments that come with your favourite sushi, you may want to reduce consumption of the mayo because it contains high levels of fats – and you don’t want fats when you’re trying to build muscles. Soy sauce has a high salt content so it is advisable to request for a soy sauce with reduced sodium content. Wasabi, on the other hand, contains anti-inflammatory components that are great for the joints and muscles; so it can help you recover faster after workouts.

Sushi is an incredible food whether you’re aiming to lose weight or aspiring to gain muscles. Include sushi in your diet and combine it with a disciplined, regular workout and you’ll get the muscles you want in no time.

How To Make Vegan Sushi Rolls At Home

How to Make Vegan Sushi Rolls at Home

Vegetarian sushi rolls are one of the most loved types of sushi. What’s not to love? Aside from sushi rolls being yummy, you gain health benefits from eating vegetables. What’s more, vegan sushi rolls also eliminate the risk of getting parasitical worms from raw fish – which is usually a main ingredient in non-vegetarian sushi rolls.

Sushi rolls are easy to make and are a great choice for healthy snack for you and your family; you can also prepare sushi rolls for friends coming to visit.

What’s great about vegetarian sushi rolls is that you have a wide variety of ingredients you can choose from to go with your sushi rice. Some of the most common ingredients are cream cheese, tofu, carrots, cucumber, eggplant, zucchini, eggs, pickles, and onions – and that’s just naming a few. Another good thing about personally preparing vegan sushi rolls is that you can mix and match the ingredients you want, according to your liking. The vegetables you can use for your sushi rolls are readily available in groceries and supermarkets; you can use combine different vegetables you want, and the possibilities are endless.

First off, to be able to prepare sushi in your own kitchen, you need bamboo mats or sushi mats, rice paddle, a kitchen knife, a clean damp towel, a strainer, and a cooking pot (where you can cook your sticky rice).

Once you have completed your cooking utensils, you need the basic ingredients for your sushi roll:

  • Sushi rice – short or medium grain rice may be bought at the grocery
  • Nori – seaweed sheets that will be used to wrap your sushi, available at the grocery
  • Sushi vinegar – also available in most grocery stores
  • Assorted vegetables of your choice
  • Wasabi
  • Soy sauce (will be used for dipping)

Preparing the rice:

  1. Wash the rice thoroughly using cold water. Rinse the rice until the water becomes clear.
  2. Use the strainer to drain water from the rice.
  3. Place rice in the cooking pot and add 1 ¼ cups of water.
  4. Keep the heat to a low boil and stir from time to time.
  5. Bring mixture to a boil, and once it boils, reduce heat.
  6. Remove rice from heat once all the water has been absorbed.
  7. Cover the rice and let it stand for a few minutes.
  8. Transfer the rice in a mixing bowl and add sushi vinegar. Use rice paddle or spoon to mix it well.
  9. Cover the bowl with clean, damp towel and let it cool down.

While waiting for the rice to cool, prepare your sushi fillers:

  1. Wash and peel the vegetables you’ll use.
  2. Slice them horizontally, into narrow strips.
  3. If you’re using cheese, slice them into narrow strips as well.

Now, you’re ready to roll!

  1. Lay the bamboo mat on the table; make sure that the sticks are positioned horizontally.
  2. Place a sheet of Nori over the bamboo mat.
  3. Spread a thin layer of sushi rice over the Nori.
  4. Put your vegetable fillings horizontally near the middle of the rice. Don’t put too much fillings to make the rolling easier.
  5. Gently roll up the bamboo mat, make sure that you roll it firmly.
  6. Squeeze the mat gently once you’re done.
  7. Remove the bamboo mat.
  8. Slice the sushi roll into pieces.
  9. Serve with soy sauce and wasabi.

There you go, now you can make delicious vegetarian sushi rolls on your own. The next time you crave for some Japanese food, you can easily make one yourself!

Fish Lettuce Boats

fishlettuce

These are a great healthy snack option, easy to make with some great macros. I picked up a great deal over at Muscle Food on the cod by using a discount code for Muscle Food from www.thefitnessrecipes.com.

Prep Time: 20 Minutes Time: 20 Minutes Total Time: 40 Minutes Yield: 4 Servings

2 white flaky fish fillets such as cod

1⁄2 cup onion, sliced

1⁄2 cup cilantro, chopped

1 head Boston lettuce, leaves separated Taco boat toppings of choice

Marinade Ingredients:

1⁄4 cup oil

1⁄4 teaspoon oregano

1 teaspoon cumin

1 teaspoon minced garlic

2 tablespoons fresh lime juice

Salsa Ingredients:

1 lb fresh tomatoes, diced

1 cup white onion, sliced thinly

1 teaspoon oregano

1 teaspoon each garlic & onion, minced

1 jalapeño or adjust to taste

1⁄4 cup EVOO and Sea salt to taste

  1. Combine marinade ingredients and pour into a large zip lock bag.
  2. Add the fish filets to the bag with the marinade and allow marinating for a minimum of 20 minutes.
  3. Make salsa by mixing tomatoes, oregano, minced garlic, jalapeno, minced onion and salt in a blender.
  4. Warm oil in frying pan and saute onions, then increase heat and pour salsa in. Mix well.
  5. The mixture will start to change consistency and turn to a more orange color. Reduce heat and simmer over low.
  6. Prepare fish by warming a frying pan over medium heat and cook undisturbed for a few minutes until fillet easily moves without any effort. Place a cover over the pan to steam or continue frying until cooked throughout, flipping once.
  7. Transfer fish to a serving bowl and using a fork break into small chunks. Prepare the fish boat by placing a spoonful of fish topped with salsa and add toppings of choice into a Boston lettuce wrap.

Per Serving: 325 calories, 21g fat, 12g carbs, 22.5 protein

Health Risks Of Eating Too Much Sushi

Health Risks of Eating Too Much Sushi

Yes, it is common knowledge that sushi is one of the healthiest foods you can turn to if you want to have a gluten-free diet. Eating fresh fish and fresh vegetables with plain rice gives the idea of a healthier diet leading to a healthy life. You may be tempted to stick to eating sushi as frequently as you can to maintain this diet. However, as the saying goes: you can’t have too much of a good thing.

Despite sushi being generally healthy, there are risks eating too much sushi can result to. If you love sushi so much and you have it on a regular basis, you may want to slow down a bit.

Here are some dangers of eating too much sushi:

The most popular risk of eating sushi is the possibility of getting roundworms or other parasites. Raw fish is one of the main components of sushi. Uncooked fish, when not prepared properly, has great risks of producing parasites and bacteria that are dangerous to your health and may affect the digestive system when consumed. These bacteria and parasites can be killed by freezing the raw fish for days in extremely high temperature using high powered freezers. To prevent being exposed to these bacteria and parasites, make sure that you only eat sushi from trusted, responsible restaurants. These restaurants have professionals who know how to expertly handle raw seafood and have the freezers required killing off bacteria. Also, avoid preparing sushi rolls at home, or just opt to prepare veggie filled sushi rolls instead of using raw fish or seafood.

Mercury poisoning is another risk of eating too much sushi. Fish live in open waters and are exposed to mercury. When we consume these fish, especially the large ones such as tuna (which is commonly used in sushi or sashimi), we also ingest the mercury these fish have in their bodies. You might want to slow down on the tuna, just to be safe.

While it’s true that sushi has low calorie, eating too much sushi won’t result in a healthier body. Since sushi is usually served in small portions, it’s a bit harder to track if you eat too much.

Additionally, too much soy sauce consumption can lead to dangerous neurological side effects; and soy sauce is usually served with sushi.

You don’t necessarily have to give up your favorite Japanese snack because of the possible health risks. The positive health benefits you can gain from eating sushi may outweigh the possible risks if you just learn how to manage your diet better and practice eating sushi moderately.

How Healthy Is Sushi?

How Healthy Is Sushi

Health buffs never run out of choices for lunch. Especially now that there are various healthy foods that taste really good are readily available.

Japanese food is always a great choice in achieving or maintaining a healthy diet. Japan is currently ranked as the nation with the highest life expectancy as of 2015, according to WHO or World Health Organization. Of course, what the Japanese eat has a huge significance to their impressively long lives.

Sushi is one of the most popular Japanese foods, and is often a favorite for many people in different countries, whether you’re trying to lose weight or you’re just craving for a tasty snack.

How healthy is sushi, really?

The main ingredients for sushi are usually rice, fish, and seaweed. Sushi is often served with wasabi. For vegetarians, fish may be replaced by carrots, cucumbers, shiitake mushrooms and avocados. Each component of sushi has a high nutritional value.

Rice is an excellent source of protein and energy. It can also lower cholesterol levels. Aside from these, rice also provides Vitamin B1 which is essential to our health. Rice is also great for the digestive system and can substantially improve bowel movement.

Tuna, mackerel, and salmon are just some of the most common fish used in sushi. Fish are rich in omega-3 fatty acids which are good for the heart and can help boost cardiovascular health. These fish are rich in healthy oils that can also help prevent stroke. Although, some are afraid to try out sushi or sashimi because of fear of getting parasitic worms from uncooked fish; it’s wiser to eat sushi from well-reputed sushi places to ensure safety. If you’re still uncomfortable eating raw fish, you can try going for sushi with cooked fish instead.

Most sushi also has seaweed which is high in Vitamins A and C. Seaweed also has iodine and is great for the thyroid. It can also help prevent diabetes. If that’s not enough, seaweed can also lower cholesterol levels and can help get rid of migraines or headaches.

Sushi is commonly served with a green paste called wasabi. Wasabi can help prevent cancer and relieve inflammation in the joints. Wasabi is also well known for its ability to prevent cavities or tooth decays.

There are many amazing health benefits that can be gained by eating sushi. It’s proof that you can still enjoy a delicious snack without compromising your health.

 

Common Types Of Sushi

Common Types of Sushi

Some people immediately think of rice rolls with raw fish when the ‘sushi’ is mentioned. However, contrary to the common belief that all sushi are just made of raw fish and white rice simply wrapped seaweed sheets, there are actually several types of sushi.

First and foremost, raw fish isn’t the only meat that can be used in making sushi. Although salmon and tuna are popular choices in making sushi, fish are not the only seafood that is used in making sushi. Octopus, shrimps, puffer fish, scallops, whale meats, and even sea urchins may be used in sushi. Also, seafood found in sushi doesn’t always have to be uncooked. Some ingredients, such as octopus, have to be cooked (or boiled) before serving.

If you’re a vegetarian and you’re worried about eating fish meat, there are also some types of vegetarian sushi for you. Vegetarian sushi, as the term ‘vegetarian’ implies, uses cooked or raw vegetables instead of fish. Some of the most common ingredients of vegetarian sushi are avocados, cream cheese, tofu, cucumber, zucchini, carrots, mushrooms, scrambled eggs, and eggplants.

For non-vegans, there are also many types of sushi to choose from. Here are some of the most common types of sushi:

The most popular type of sushi is Maki sushi or sushi rolls. Maki sushi are often wrapped in Nori or dried seaweed sheets, but can also be wrapped in soy paper. It may contain different types of seafood or vegetables, as well as rice and then sliced into small, bite-sized pieces. There are three kinds of wrapped Maki sushi rolls: Futomaki (thick or large sushi rolls), Chumaki (medium-sized sushi rolls), and Hosomaki (thin or small sushi rolls). There’s also an inside-out type of sushi roll known as Uramaki. Uramaki has all the ingredients of the sushi, including Nori, wrapped inside the rice instead. Finally, there’s Temaki; Temaki is also known as hand roll, wherein the Nori is shaped as a cone. The ingredients of sushi fill this Nori cone.

Another common type of sushi is the Nigiri sushi. Nigiri sushi is a hand pressed sushi usually topped with wasabi and then salmon, tuna, shrimp, or other types of meat.

Chirashi sushi or scattered sushi is also a common type of sushi. Instead of being served or rolled in small servings, Chirashi sushi is served in a bowl. Sushi rice is served together with nine or ten different toppings. Ingredients may consist of different type of meats (fish) or vegetables.

Inari sushi is the type of sushi where a fried tofu pouch is filled with sushi rice sometimes mixed with vegetables. The tofu skin has a sweet taste.

Oshi sushi or Hako sushi are sushi molded or pressed using a wooden mold called ‘oshibako’. The oshibako is first filled with toppings, and then sushi rice. After this, the lid is pressed firmly to mold the sushi. The sushi then becomes box-shaped and sliced before being served.

These are just some of the most common kinds or types of sushi. However, it’s typical for humans to find and experiment on something new; who knows, there may be some new types of sushi to be discovered in the years to come.