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Food and food preparation that’s good for you seems to have taken the form of a multi-headed beast as many people have jumped on the bandwagon and made their own versions of what’s good and what’s not. Like a malignant cell in a body food hacks on social media is full of confusing posts that may or may not be created for the sole purpose of grabbing your attention for some small change for the author.

This blog post will not be in the fashion described above. These three points are beneficial no matter which way you look at them and anyone can utilize them in their own diet at their own pace.

NOTE:  If you’re attempting any diet or any stark change to your usual eating patterns please discuss it with a medical professional and/or an Accredited Practicing Dietitian (APD) so you can find out what the options are, how they affect different aspects of your life, and question them on anything you’re not clear on.

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Fatty Fish

That sounds bad huh? Fatty fish sounds like something you’d order from a random fish ‘n’ chips place in the middle of the night to (maybe unsuccessfully) end a quick craving. But it’s not all bad news – in fact it’s actually good news for once.

Also known as oily fish these sea-dwelling residents are full of essential omega 3 polyunsaturated fatty acids, a good source of protein, improve your heart and cardiovascular health, mental ability, and working memory.

But what is a fatty fish? Any of these will do: Salmon, Anchovies, Mackerel, Herring, Albacore Tuna, Lake Trout, Sardines, Pilchards, Kippers, Alaska Pollock, Eels, and Whitebait. These particular fishes have a lot of oil throughout their body tissues and the belly cavity. On the other side of the coin there are lean fish that include cod, flounder, catfish, haddock, and mahi mahi. There are also ‘white fish’ that have fatty acids but only within the liver and these are halibut, cod, and sole.

Just 2 servings (100 grams) a week will impart health benefits to you including lowering triglycerides (calories in your blood that you don’t use that are stored in your fat cells), slowing down plaque growth within your arteries, reducing inflammation and the risks of coronary heart disease, dementia, and several types of cancer, rheumatoid arthritis, and vision.

Do beware of eating large fish regularly as they accrue mercury from the fish they eat that may inflict illnesses over a long period of time. These are shark, tilefish, swordfish, northern pike, marlin, and king mackerel. And it’s not only contained to big fish as almost all fish contain mercury in lower amounts. The risks associated with certain levels of the organic (and most dangerous) form of it, methylmercury, within the body are brain and nervous system, fine motor control, dexterity, memory, and attention damage. Those at particular risk are infants, fetuses, children (up to 6 years), women who may or are pregnant, and breastfeeding women.

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Chicken Skin

One of the most prevalent food myths today is that the best part of a chicken; that delicious chicken skin is bad for you because it is high in fat. Like a legend passed down through humanity’s collective consciousness you would remove the skin no matter what you did with the chicken, lest you be cursed under hushed whispers at the next Sunday roast and your life ruined. 

But is it the monster we all thought it to be?

Chicken skin has both saturated and unsaturated fat. Unsaturated fat is the good kind of fat that is associated with less bad cholesterol and lower blood pressure. Another benefit that is slowly being discovered is leaving the skin on while cooking assists in leaving moisture in resulting in less dry and more flavorful chicken for all to enjoy!

Another food myth is that saturated fat is bad for you period. Well that isn’t the whole story, as in moderation they can assist in hormone and immune regulation as well as bone density. Eating too much results in high cholesterol levels, higher chances of cardiovascular disease, 

Just keep it in moderation. What comes with your chicken is good enough.

To those that are more conscious about what they eat check where your chicken came from as modern domestic chickens eat and are injected with unnatural substances to artificially enhance various aspects; what they eat is concentrated to the fat.

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Superfoods

There aren’t any. No singular food can fulfill your nutritional needs, nor can any supplement touting such claims are able to. You will find that they are just regular natural food items that might have garnered attention due to the rise in health-consciousness.

For an example of how crazy this trend gets eggs are considered by some as a superfood. Some other examples are dark leafy green (like kale) and most legumes. 

The other food products that might have been labelled a superfood are those that may have high amounts of nutrients surpassing those of its brethren such as berries for their multiple health benefits (high antioxidants, vitamins, minerals, and fiber levels), eggs (loaded with choline, selenium, vitamin A, iron, and anti-oxidants), and garlic (immune system support, manganese, vitamin c, reduces cholesterol and blood pressure levels).

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