Q: Is canned salmon, just as nutritious as the fresh kind?

A: On the downside, canned salmon contains more than six times as much sodium — 399 milligrams per 100 grams (about 3.5 ounces) as fresh salmon. Regrettably, some of the heart-healthy omega-3 fatty acids that salmon is praised for get lost in the canning process, so canned salmon has only about half the total amount of the two most important omega-3s EPA and DHA.

However, canned salmon contains many additional beneficial nutrients, not found in their fresh counterparts. The differences develop from how canned fish is processed, and from the fact that bones are included. One 3.5 ounce serving with bones contains two thirds as much calcium as a cup of milk, making this product one of the most calcium-rich, non-dairy foods. Canned salmon also has more vitamin D and phosphorus per serving than fresh salmon. Both canned and fresh salmon give you roughly the same amount of protein, 22-23 grams per 100 grams.
The American Heart Association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Despite the fact that you’ll need to eat it more frequently to get enough omega-3s canned salmon can be a delicious and nutritious part of any diet. In addition, canned salmon costs less per serving than fresh, and canned products are an economically wise choice because they have a long shelf life. 

Below is a delectable recipe for you to enjoy:

Salmon Burgers
Ingredients:
• 1 14.75 – ounce can salmon
• 3-4 tablespoons Dijon mustard
• ¼ cup reduced- fat mayonnaise
• 3 tablespoons parsley
• 1/2 cup sliced green onions
• 2-3 tablespoons minced garlic
• ½ teaspoon salt
• ½ teaspoon pepper
• Pam nonstick cooking spray
• 4 Whole-wheat sandwich rolls
• lettuce
• tomato
•  onion

Directions:
1. Blend salmon, Dijon mustard, mayonnaise and parsley in a mixer.
2. Pour mixture into a bowl and add green onions, garlic, salt and pepper.
3. Form into four 1/2 – inch-thick burgers and chill for 2-3 hours.
4. Spray skillet with nonstick cooking spray over medium heat ,and sauté salmon burgers for 3 minutes per side or until cooked through.
5. Serve on tasted Whole Wheat Hamburger buns and top with lettuce, tomato and onion.

Serves 4

Nutrition Content:
Per Serving: 310 calories, 11g fat, 26g carbohydrate, 4g fiber, 27g protein, 1014mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

In the past few years, omega-3 fatty acids have become increasingly popular with their numerous amounts of health benefits. Omega-3 fatty acids work as an anti-inflammatory agent that helps reverse the processes of heart disease, cancer and many other conditions.  As of Monday, April 13th, new research has just been added to the American Journal of Clinical Nutrition on the effects of walnuts and fish on heart disease.

Researchers from Loma Linda University concluded that in healthy individuals walnuts lowered cholesterol more than fish, while fatty fish lowered triglyceride levels ultimately both reducing the overall risk of coronary heart disease. This study was conducted to show everyone including the healthiest of people how imperative and easy it is to simply add walnuts and fatty fish to their daily diet.

The American heart association recommends eating fish 3 times a week to reduce the risk for cardiovascular disease. Using this as a guideline, the researchers found that healthy people who included fatty fish twice a week, decreased triglyceride levels by 11.4 percent. In addition, adding 1.5 ounces of walnuts to their eating regimen lowered their LDL levels by 9.3 percent compared to a control diet based on USDA recommendations. Studies have shown that walnuts can significantly reduce blood cholesterol. Walnuts are rich in polyunsaturated fatty acids, and they also help keep blood vessels healthy and elastic.

Some of the highest levels of omega-3 fats can be found fish like mackerel, lake trout, herring, sardines, albacore tuna, and salmon.  The reason for this being, that fish is a good source of protein and doesn’t have the high saturated fat like ones found in fatty meats.  

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Today I read an incredibly tragic story about a 2-month-old baby in Pennsylvania who died of sudden infant death syndrome (SIDS) because her parents were allegedly too drunk and high on cocaine to notice.

The parents, Jennifer Nicole Gaster and Daniel Keith Martin II, both 30, stood trial Monday on child endangerment charges alleging that after a night spent snorting cocaine and drinking beer and vodka, the couple was too incapacitated to notice their baby was dying.

This is not the first time we have seen a parents with a history of drug and/or alcohol abuse lose a child to SIDS. In February of 2007, a Michigan woman pleaded guilty to charges that claimed high levels of cocaine in her breast milk had killed her 5-month-old daughter. Although the cause of death was originally thought to be SIDS at the time the baby died, further testing proved otherwise, and at the trial, the mother admitted to using cocaine two or three times the day before the baby died.

Traces of cocaine can remain in breast milk for more than 48 hours after a woman uses it — and the transmission from mother to infant has been linked to respiratory failure, seizures, increased cardiovascular risk, central nervous system damage, irritability and addiction — just to name a few.

Babies are at high risk for SIDS if they:

o          Are born to mothers who smoke or use drugs

o          Have low birth weight or premature infants

o          Are exposed to environmental tobacco smoke

o          Sleep in a crib packed with soft objects and loose bedding

o          Are placed to sleep on their stomachs

o          Are between the ages of 1 and 6 months

Please be advised that most drugs are transmitted through breast milk. If you are abusing any kind of drug – especially cocaine – the effects can be deadly.