Chicken and Fish
Chicken has always been considered an excellent main-course protein dinner. However, it should NEVER be fried because fried chicken (and all fried foods) cause serious health problems:
A study published in Diabetes Care (April, 2011) noted that "consuming fried foods regularly is linked to an increased risk for type-2 diabetes."
The journal Prostate (June, 2013) stated that "People who ate
some of the more typically fried foods, such as fried fish, fried chicken, doughnuts or french fries, at least once a week, had a higher risk for prostate cancer compared to those who ate
these foods less than once a week."
Researchers at the Fred Hutchinson Cancer Research Center in Seattle issued a news release Jan. 28, 2013 stating a study they made "found that men who reported eating French fries, fried chicken, fried fish and/or doughnuts at least once a
week were at an increased risk of prostate cancer as compared to men who said they ate such foods less than once a month."
Many research studies have shown that fried chicken (and all other fried foods) is a health hazard. However, there are many ways---other than frying---to prepare healthy, tasty chicken dinners:
Let's talk about preparing chicken the sensible way: It can be baked, roasted, broiled, grilled, poached, barbecued, sauteed, micro-waved, or on a rotisserie---but NEVER fried. Remove skin before or after cooking, but before eating.
Roasted chicken breast (without skin) has less calories, less total fat, less saturated fat, and less cholesterol than most other main-course protein dishes except some baked fish. It has only slightly less protein than beef. Chicken is a good source of daily requirements of protein, niacin, B-6, B-12, vitamin D, iron, and zinc.
Nutritionists tell us there are two methods of raising chickens: (1) "free range" and (2) CAFO (concentrated animal feeding operation), often referred to as "factory farming," where large groups of chickens and other animals are kept in tightly-packed pens without much space to move around.
In your grandparent's or great-grandparent's day chickens were raised in open, sunlight areas where they could freely move
around. There was not even a term to describe this way of raising chickens because it was the only way. Now, this method of raising chickens is described as "free range" to differentiate it from a relatively new way of raising chickens,
called by some "factory farming."
"Factory farming" has the advantage of lower-cost poultry
because of the speed in raising chickens: This is accomplished by keeping hundreds of chickens penned-up indoors in sunless coops, and restricting their movement so as to fatten them up faster than it takes to ready "free-range" chickens for market.
Free-range poultry is probably the healthiest main-course protein dish you can put on your table provided you do NOT fry it.
Fish, along with chicken, has always been considered an
excellent main-course alternative to meat.
But, we now have the "mercury" problem. This is caused by the burning of industrial, hazardous, and household wastes---sending very toxic mercury residue into our atmosphere---which then falls back down into the Earth's waters and, ultimately, into the fish we eat.
Farm-raised fish - Today, Dec. 21, 2013, Dr. Joseph Mercola, op. cit., noted (citing case studies, the opinions of
experts, and what other nations are saying) the hazards of eating
Also, Trout magazine, and other authorities, are not in favor of farm-raised fish.
of the greatest dangers of eating farm-raised fish is the food on which
they are raised, which is not as healthy (for the fish) as the natural
food eaten by wild-caught fish. Best thing you can do to learn more
about the subject of wild-caught fish vs. farm-raised is to do some
research and come to your own conclusion.
If you go to: http://epa.gov/waterscience/fish/states.htm
you can learn where, in your state, it's safe to eat the fish you catch. For example, in Ohio, the EPA (Environmental Protection Agency) tells us: "The Ohio Department of Health advises that all persons limit consumption of sport fish caught from all water bodies in Ohio to one meal per week, unless there is a more restricted advisory." The EPA adds: "Consumption of Ohio sport fish caught at 69 locations should be limited to one meal per month."
I don't consider this a ringing endorsement for eating Ohio-caught fish. When I am advised to eat some fish once a week, and others once a month, my interpreta-
tion of that spin is "Don't eat fish caught in Ohio waters." Fish for sport because, as Izaak Walton pointed out over 300 years ago: "God never did make a more calm, quiet, innocent recreation than angling." Just don't eat your catch if it is caught in polluted waters.
Nutritionists tell us the best fish to eat are wild-caught in the cold, northern waters of Canada, Alaska, and the
Be sure to read the entire label on packages of fish
labeled "wild-caught" because even though the label is correct in that
the fish were wild-caught---they may have been harvested in warm, Asian
waters and not in the preferred, cold waters of Alaska, Canada, or the
Scandinavian countries. Also, the fish may have been processed and
packaged in Asia.
Here is what the tastiest fish (salmon, trout, walleye, and red snapper to name a few), caught in "clean" waters, have to offer: a light, delicate, delicious flavor; less calories than chicken, beef, lamb or pork; about the same amount of protein as chicken, beef, lamb, or pork; plus vitamins and minerals.
In addition, fish, especially cold-water "fatty" fish such as mackerel, sardines, lake trout, salmon, herring, and bluefish contain high amounts of what scientists call "omega-3 fatty acids" which our bodies cannot make by themselves. They are essential for good health.
Dr. Roizen and Dr. Oz, You On a Diet, op. cit., tell us "The omega-3s have been shown to improve arterial and brain function. They're found in olive oil, canola oil, fish oils, flaxseeds, avocados, and nuts (especially walnuts). They've also been shown to reduce blood pressure and lipid levels when used in place of carbohydrates."
Scientists are continually learning more about the incredible
benefits we derive from omega-3 fatty acids, which are ALSO found in dark green, leafy vegetables such as spinach, kale, turnip greens and collard greens. And, in flax seed oil and certain vegetable oils.
Omega-3 fatty acids help in some types of diabetes, ease menstrual pain, stabilize irregular heart beat (arrhythmia), reduce high blood pressure, reduce hypertension, improve rheumatoid arthritis, lupus, and Raynaud's disease.
Remember the old saying "Fish is a brain food?" There may be some truth to that because studies indicate omega-3 fatty acids do help the brain function better. Also, omega-3 fatty acids seem to alleviate certain mental health problems such as depression and Alzheimer's.
The next section is about
Fresh Beef, Veal