How Healthy Is Sushi?

What exactly is sushi?

Sushi is a traditional Japanese food, based around a particular variety of short-grain rice that's lightly seasoned with vinegar and served with a selection of raw or cooked seafood like shrimp, fish and vegetables.

Toppings and fillings include sushi-grade raw fish, such as salmon or tuna, cooked fish or shellfish, tofu, avocado, chicken, vegetables and wasabi.

Nutritional profile of sushi

A serving of sushi tuna nigiri (6 pieces) typically provides:

• 255kcal / 1080kj
• 12.6g protein
• 3.8g fat
• 45.5g carbohydrates

What sushi ingredients are healthy?

Sushi can be a healthy choice, but it depends on the type you choose and the ingredients used. Oily fish, such as salmon, provides omega-3, which is an essential fatty acid and has to be obtained from your diet.

While avocados are an excellent source of heart-healthy fats, including the mono-unsaturated variety as well as vitamin E. Seaweed is a classic ingredient in sushi, both as dried sheets used to wrap around the rice (nori) or in salads (wakame). High in fibre and protein, seaweed is also a good source of minerals including iodine, iron, zinc and vitamin B12.

How to make a healthy sushi order

• Keep rice to a minimum and look for the fresh fish and sashimi-style dishes, or those wrapped in seaweed.
• Add some miso soup and edamame beans for extra health benefits.
• Go easy on the soy sauce and avoid any deep-fried dishes or mayonnaise-heavy dishes.
• Mind your portions. It’s very easy to think you’re not eating a lot when sushi comes in bite-size pieces, but the calories and salt content could soon add up, especially when you eat more than 8-10 pieces.

The Best Tips on Stay Healthy

How to Ѕtау Неаlthу Тhіs Summer (Tips for Healthy Summer living)

Ѕtауing Неаlthу Тhіs Summеr: Temperature rising and we are looking forward to longer and lazier days of summer. While summer may be of some relief from cold and chilly days, it may also bring along various health problems like dehydration, upset stomach, bacterial infections, heat stroke, et al. It is imperative to make sure you are eating the right foods and exercising the right way to fitness and health. Restore and replenish your skin and physical health as we suggest some amazing healthy diet tips to survive the sweltering summer this year.

Summer means heat, lots of sweating, dryness, skin problems like tan, sun burns, pimples, heat rashes, blemishes and much more. With the blazing sun of the summer months, you need to know how to look after the skin properly and look fresh and vibrant.

Here are our tips for you guys! 

1.  Grow Your Food – Nothing beats the taste of fresh fruits and vegetables in the summer!  Planting a garden can be both an enjoyable activity, as well as a cost-saving one. Getting your hands in the soil can also reduce your stress levels. Do you have a bad back or use a wheelchair for mobility? A raised garden bed can be helpful for individuals that have disabilities or anyone with physical restrictions. Start small to keep it a fun and manageable project.

2.  Visit a Farmer’s Market – Farmer’s Markets are a great place to shop for fresh, seasonal produce (typically open one to two days a week). As more vendors pop-up throughout the summer, the price of fruits and veggies tend to drop. Buying food locally allows you to know where your food comes from and who grows it. Plus, you’ll be supporting local farmers, working farms and supporting your community. 

3.  Use Sunscreen – Whether it’s hiking, biking, swimming or one of the many other outdoor activities so many of us enjoy in the summer, it’s vital to remember applying sunscreen to protect our skin from damaging UV rays. Make it the first thing on your list when getting ready for your outdoor adventure. Research suggests that one severe burn is enough to increase your chances of developing melanoma later in life by 50%.

4.  Stay Hydrated – We all know how important it is to stay hydrated, especially in the heat, but most of us don’t consume enough. How much water should you consume in a day? Experts say you drink half of your body weight in ounces of water. For instance, if you way 150 pounds, aim for drinking at least 75 ounces of water. Be sure to keep water on you throughout the day.

5.  Head Indoors – When the temperature outside is 90 degrees or higher, the risk of heat-related illness increases significantly. When it is extremely hot out, avoid doing physically intense outdoor activities. Seek air conditioning in places like shopping malls, movie theaters or other cool establishments. You can also stay physically active by visiting indoor places, like yoga classes, the gym, tennis/racquetball or other health clubs.

By being mindful of the new behaviors you create this summer and the benefits they bring to you will help sustain them throughout the year to come.