Are you one of those persons who doesn’t know what to believe when it comes to nutrition messages? One month you hear about the benefits of eating soy, and the next month you hear about the risk of eating soy. Or you may have heard that fiber helps prevent colon cancer, according to one study, but a new study proves that it doesn’t. Well, it is no surprise that Americans are confused by all the mixed messages about health and nutrition. The focus of this month’s wellness topic is to help iron out the mixed health messages around FISH---specifically, what is a safe amount to eat, and what type of fish is safe and beneficial. It is very interesting and exciting reading, so I hope you will make time to explore this article.

And, because it is that time again for the quarterly issue of this ezine, you will find another delicious and easy-prep meal plan attached, with three new product recommendations and easy prep recipes that make eating healthier so much easier and delicious. Food Focus is a little different this month. Instead of brief information on a particular food, I am providing you a two-page printable resource that will help you when choosing the healthiest and safest fish to eat. Check it out---I think you will find it very useful.

Do you have diabetes? Are you getting ready to take a summer vacation? Then you don’t want to miss this quarter’s Diabetes Corner, about Traveling with Diabetes. Stay tuned all this summer for tidbits to help make your traveling with diabetes, easier and healthier.

SPECIAL OFFER: Speaking of traveling, if you are going to be traveling this summer, you might want to consider taking along the book Dining Lean, to help you make healthy choices in restaurants. This month you can purchase Dining Lean with no shipping charges. HealthSteps Rx will refund you the shipping charges prior to shipment. Even better, get Dining Lean FR*E*E when you purchase at least $75 in products from the HealthSteps Rx Store or when you purchase a $50 gift certificate toward services. This offer is good only until May 31st. Now that is a LEAN deal!

Thank you for reading The STEP-POWER™ Weigh!

In Health,

Cheryl

I. Wellness Topic: Something's Fishy

Are you as confused as ever on which seafood is safe, and how much of it you can safely eat? Well, you are definitely not alone. In 2004, the US Food and Drug Administration (FDA) and the Environmental Protection Agency (EPA) jointly issued a warning about levels of mercury contamination found in certain fish species. This advisory was mostly aimed at women of child-bearing age, pregnant and nursing women, and young children. In this advisory, these at-risk individuals were told they could safely consume up to 12 ounces weekly of species low in mercury (shrimp, salmon, pollock, catfish and canned light tuna), and up to six ounces weekly of fish containing moderate levels of mercury. Unfortunately, when these warnings were issued by the government, people only heard “avoid fish because of its mercury content.” As a consequence, Americans are today, still cutting their fish consumption, which decreases their intake of omega-3 fatty acids, and decreases a source of protein that is lean and low in saturated fat, compared to the protein that is in meat and cheese. This, consequently, increases risk of heart disease, stroke, high blood pressure, incidence of arrhythmias, increased triglycerides, increased insulin resistance, cancer, some forms of arthritis and other diseases of inflammation, as well as increases risk of impaired cognitive development in children.

To set the record straight, “if you are not pregnant and are not going to become pregnant, you shouldn’t even be thinking about mercury in fish, according to Josh Cohen, PhD, of the research staff at the Tufts New England Medical Center. If all Americans cut their fish consumption by one-sixth—as pregnant women apparently did following the 2001 mercury advisory, the Tufts University Health and Nutrition Letter, March 2006, reports that an additional 8,000 deaths annually would result from heart disease and stroke.

But, even pregnant women who cut their fish intake, place the development of their children at risk. According to the Harvard Center for Risk Analysis study, this same newsletter reports that by skipping fish entirely, mothers-to-be miss out on the benefits of safe seafood to their unborn child’s cognitive (brain) development. Other research by Joseph Hibbeln, MD of the National Institutes of Health, has shown that children whose mothers eat greater amounts of fish during pregnancy demonstrate improved performance in a number of social and functional indices, and that fish in the mother’s diet may be a bigger influence than getting the children themselves to eat fish.

If you are still worried about the mercury in fish, however, there is more good news. According to the Tufts University Health and Nutrition Letter, March 2006, research since 1967 has shown that selenium (a trace mineral), neutralizes the toxicity of mercury in the body and that 16 of the top 25 sources of selenium are ocean fish. Apparently, according to Nicholas Ralston, PhD, of the Energy and Environmental Research Center at the University of North Dakota, high amounts of selenium in commercial ocean fish protect humans from mercury’s toxic effects. Another reason to not stop eating fish!

Of course, we still have to consider the possibility of PCB’s in fish (poly-chlorinate biphenyls)----chemicals banned in 1977 that the EPA (Environmental Protection Agency) calls “probable carncinogens.” At this time, government agencies do not agree on what level of PCB’s might be a health concern, according to the Tufts University Health and Nutrition Letter, March 2006. The EPA encourages us not to eat more than eight ounces a month of fish containing between 24 and 58 parts per billion of PCB’s. However, the FDA, in monitoring commercially sold fish, allows 2,000 parts per billion of PCB’s.

So, are you confused even more now? Omega-3 fatty acids….PCB’s…..Mercury…..What fish is safe and healthy to eat? To help answer this question, HeathSteps Rx, has put together this simple guide, “ GO FISH!”

As wonderful as fish is for us, it’s important that we do not OVER FISH. So, next month, stay-tuned for part 2 of “Something is FISHY,” to learn how YOU can protect not just your health through fishing, but also the health of the sea. In addition, learn about a wonderful place you can take your family this summer for a peaceful and fun vacation.

HealthSteps Rx can help you improve your nutritional and fitness lifestyle, and help you sort through any health or medical conditions. There are many services available at www.HealthStepsRx.com, with various price options to fit your budget. Medicare benefits accepted for some conditions and some medical plans are accepted.

II. Food Focus

• Food Focus Feature: Go Fish

III. Recipe Rescue

• Recipe Rescue Feature: 3 ounce serving of Grilled Salmon with Mrs. Dash Marinade (as seen in this month’s linked meal plan)

When you think of having a fish meal, do you think of having fried fish, such as fried catfish? If so, think again, and look at the significant difference in calories, fat, sodium, cholesterol and omega-3 fatty acid content when compared to this salmon recipe. Fuel your body with premium fuel, and it will service you in quality and quantity of life.

If you would like more great recipe ideas, you will find plenty here: http://www.healthstepsrx.com/shops/books.htm

IV. Meal Plan of the Month

• Meal Plan Feature: 1400 Calorie Meal Plan

You’ll never believe that this meal plan only has 1400 calories*, because it is so delicious and satisfying. That’s the point isn’t it? In order to achieve a healthy weight, we shouldn’t deprive ourselves of good food, because it always backfires. If you are dieting and eating rabbit food, you’ll never sustain a healthy weight.

I am really excited about the three foods products that I highlight in this menu, because they represent our food industry finally taking notice of our need for healthy food that is easy to prepare. Bravo to Pillsbury who has FINALLY come out with a whole wheat dinner roll that is perfectly portioned with just the right amount of fiber and carbohydrate in a single serving. Plus, it is so simple to just take out a single serving without having to prepare the entire package. And Mrs. Dash, maker of seasonings without salt, also now produces several delicious and salt-free marinades low in fat, that make preparing delicious meats, fish, and vegetables a snap. The last product that deserves kudos is “Guiltless Gourmet” tortilla chips. What, chips? Yes, chips! These chips are very low in fat, compared to regular chips. Now, I am not saying to go out and eat chips everyday, but on occasion in the right proportion, it’s appropriate when they are low in fat, as these are. I hope you enjoy this menu. Give me a call, and I will be happy to individualize a plan just for you.

(*this meal plan is inadequate in calcium, thereby requiring supplementation)

Keep in mind that all meal plans are not suitable for everyone. I offer you a sample meal plan in this newsletter because it is the number one request from my clients, but it is my goal to provide you the “tools” for you to be able to eventually design your own meal plans. What’s the old saying? “Give a man a fish and you feed him for a day, but teach a man to fish and you feed him for a lifetime.” Well, that too, is my philosophy and plan for you!

In addition, it is obvious that the calorie levels of these meal plans will not be suitable for everyone, so I encourage you to learn how many calories a day you need to promote a healthy lifestyle by setting up an individualized nutrition consultation with me. You wouldn’t try to balance your checkbook without first knowing exactly what your deposits and expenditures are, so why attempt to balance your weigh without knowing exactly how many calories your body needs? Thanks to technology, I can also easily assess your unique and personalized metabolic rate.

You will have temporary complimentary access to this meal plan for one month, and then it will only be available to all HealthSteps Rx Wellness Program clients via password. Keep your eye out for next quarterly ezine for another great meal plan in a different calorie level.

V. Diabetes Corner

Diabetes Corner Lesson: Since summer traveling is upon us, this is a good time to begin learning how to successfully travel with diabetes. You shouldn’t deny yourself the excitement of family vacations, or business trips, just because you have diabetes. The key to successful and stress-free traveling with diabetes is “planning.”

First of all, before your trip, make sure you visit your physician for a check-up prior to your trip, and be sure to discuss your travel plans with your physician, in case adjustments to your treatment are necessary. Request that your physician give you an extra prescription, in case you need to purchase diabetes medicine or supplies while you are on your trip. If you are prone to motion sickness, be sure to ask for the appropriate medication for this, as well as for possible diarrhea (better safe than sorry).

When packing, remember to pack a small bag, in addition to your main suitcase, in order to keep all of your medications with you. Make sure it is stocked with all your supplies needed to manage your blood sugar. Just in case, consider including two times the amount of diabetes medications, strips and lancets than you usually need, in case your trip is delayed or canceled. Don’t forget to include extra batteries for your glucometer and/or insulin pump, and also pack urine ketone strips, and snacks and extra food for long trips. And of course, don’t forget to pack comfortable shoes and socks.

More travel tips next month…..stay tuned.

Whether or not you have diabetes, or know of someone with this disease, learn why it is essential to become aware and educated about diabetes in Diabetes Overview: A Society Dilemma .

VI. Take the Challenge

What can you do this week that gets you closer to your goal? Taking the “first step” in trying new things or eliminating others, is always the most difficult. But, I promise you, once you are successful at this first step, all the other steps are that much easier. And before you know it, you’ll be wondering what took you so long. :-)

• Challenge: I will plan at least two meals this week that contain fish and look for some new seafood recipes to try. (HealthSteps Rx provides seafood recipes and menus on the Complimentary CD -ROM given at every two-part nutritional consultation).
  
  
  
• Rationale: The nutritional and health benefits of fish are huge. By replacing fish for meat and cheese, I can cut my intake of unhealthy fats by 3 to 4 times, plus get beneficial omega-3 fatty acids, and reduce my risk of many health conditions.

VII. To Leave The Step-Power Weigh

It’s quite understandable if you need to unsubscribe to The STEP-POWER™ Weigh, for whatever reason. One thing is always for sure: life is always changing, so our needs often change with it.

If someone has thought enough about you to share this issue of The STEP-POWER™ Weigh with you and you are not currently on The STEP-POWER™ Weigh list, please join.

For those who choose to continue to receive The STEP-POWER™ Weigh, be assured that I will not share or sell your name or email address.

Here’s to Your Health!

Cheryl Winter, M.S., R.D., R.N.
HealthSteps Rx
info@HealthStepsRx.com
www.HealthStepsRx.com

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Food is Medicine & Medicine is Food …..The real nutrition expert, registered dietitian and registered nurse, Cheryl Winter , shows you how to get the “power” to achieve Health, Wealth & Success. If you want to have more time for yourself and your loved ones, experience increased energy, decreased stress and illness, and achieve a healthy weight, go to www.HealthStepsRx.com, and sign up now for the free monthly e-zine wtih FREE gifts, The Step-POWER™ Weigh.