Shrimp Cocktail Tacos

Shrimp Cocktail Tacos

Ingredients

3 ounces cooked ready-to-eat shrimp, chopped if large
1/4 cup prepared black bean and corn salsa
2 corn taco shells
1/4 cup shredded lettuce
Fresh cilantro, for serving, optional
Fat-free sour cream, optional

Directions
Mix shrimp and black bean salsa in a bowl, cover, and refrigerate for about 15 minutes.

Evenly distribute lettuce and shrimp-salsa mixture between taco shells.

If using additions:

Garnish with cilantro and top with sour cream

In Health, 

Zeke Samples - IFA, - IDEA Personal Trainer

Fitness and Wellness Author

Surrealbody@gmail.com

Shrimp is a Shellfish; Should I be worried that it is high in Cholesterol?

The Shellfish Family have been known to have a reputation for being higher in cholesterol than other fish of the sea.  Shrimp does have high cholesterol levels; however, its many health benefits offset the disadvantages of the cholesterol, according to Michael Mogadam, author of "Every Heart Attack Is Preventable."

Cholesterol in Shrimp
Four ounces of shrimp contain 1g of fat and 165mg of cholesterol (55 percent of the recommended daily allowance of cholesterol for an adult). Don't throw the shrimp away yet! Shrimp are low in saturated fat, the main culprit for raising LDL, or "bad" cholesterol in the bloodstream. When the body chemistry is all said and done, the high level of dietary cholesterol in shrimp may not be dangerous, because it does not raise the blood cholesterol level as significantly as saturated fat.

Nutritional Benefits of Shrimp
Shrimp contains high levels of omega-3 fatty acids, which raise HDL, or "good" cholesterol levels. In addition, omega-3 fatty acids may reduce the risk of heart disease and cancer. Shrimp are also a good source of selenium, iodine, iron, zinc, copper and of course, protein! 

How Often to Eat Shrimp
The American Heart Association recommends eating foods that are high in omega-3 fatty acids twice a week, but shrimp may not be a good choice for those servings if you are watching your cholesterol. If you have high levels of LDL cholesterol or at risk of heart disease, look for other sources, such as Salmon, or broiled/grilled whitefish.  If you are not a fish eater, you can enjoy the benefits of omega-3 by eating peanuts, almonds, chia seeds, or healthy hemp seeds.

Consult your physician before you start adding shrimp to your meals. While shrimp is perfectly safe to consume for most people, your physician might prefer that you avoid meals that have the potential to raise your levels of LDL cholesterol. 

References:
"Every Heart Attack Is Preventable"; Michael Mogadam, M.D.; 2001

In Health, 

Zeke Samples - IFA, - IDEA Personal Trainer

Fitness and Wellness Author

Surrealbody@gmail.com

Healthy Tuna Cubes Recipe

Mo's Cajun Tuna Cubes

Ingredients: 

Tuna Steak - Albacore or Yellowfin 

Cajun Seasoning and/or Creole Seasoning

Soy sauce (optional) 

Cilantro (optional)

Paprika (optional)

Directions:

Cut Tuna steak in 1"  cubes.  Don't worry if they are long.  Wash cubes in cold water and squeeze 1/4 lime in the water.  Let it sit for no more then 2 minutes.  This helps gets rid of the fishy taste.  Drain the water and dry the cubes on a paper towel.  

In a bowl, add the tuna cubes and add about a tablespoon of soy sauce, toss the cubes. Now while tossing the cubes with one hand, add the Cajun seasoning and Creole if you have that as well.  Let the seasonings coat all sides of the cubes.  Mo adds a lot!  If you like it spicy, add a little paprika.  Let the cubes sit for 10 minutes.  

Spray a cool pan with Pam, or a tablespoon of Olive oil (only to add extra omega fats of needed in your diet). Cook the tuna on slightly above medium setting.  Cook each side of the cubes for 1 minute.  If you like your tuna pink in the middle, cook for slightly less time.  Mo likes his well done so he cooks his tuna for 1 minute per side. 

Put the tuna on a plate and throw a little cilantro on top for a garnish and squeeze some extra lime on top.  Also great served cold with a dip of choice, like home-made avocado dip (also for increased Omega fats in the diet). 

Get ready to enjoy one of the healthiest and tastiest 

tuna dishes ever!
Also, Check out Mo's Restaurant, Crunch Bistro, located in the Southpark Mall in Charlotte, NC.  Serving flatbreads, wraps, gourmet salads and more to both protein lovers and vegetarians alike. With over 50 ingredients to choose from; Crunch serves the healthiest options in the classiest mall in Charlotte.

CRUNCH BISTRO ON FACEBOOK

In Health, 

Zeke Samples - IFA, - IDEA

Surrealbody@gmail.com

Super-Fish You Should be Eating

The Fish Face-Off !!

Salmon and tuna aren't the only 'healthy fish in the sea'.  There are many salt and fresh water fish that provide respectable amounts of essential omega fatty acids that help the heart and brain function too.  Todays blog covers an education on 3 fish you can incorporate into your healthy diet.

Rainbow Trout:

With 20 grams of protein per 3-ounce serving, trout brings almost 1,000mg of heart-healthy omega-3 fatty acids.  These fats protect against cognitive decline, according to research at Columbia University.

Pollock:

Pollock is tasty in fillet form (and healthier) than the traditional 'fish sticks' form that you would find.
One serving supplies 73% of your daily need for Selenium, a mineral that may lower your risk of developing type-2 diabetes by up to 24%, according to a study from the School of Public Health division at Harvard University.

Mackerel:

This fish is one of the best sources of vitamin D.  Geographically, individuals living in the Northern latitudes show a common deficiency in vitamin D.

Try 3 ounces of one as the protein source for your next lunch or dinner and tell me what you think of it.
Enjoy !!

In Health,
-Zeke Samples
IFA, IDEA Certified