My easy answer for that it- it can be your best fitness friend, or your worst diet enemy. It all depends on what you are ordering. Many times there is a stigma with sushi that it is "healthy & fitness friendly..." which it absolutely is- as long as you stick to certain things on the menu.
Below I will include a GREAT RECIPE for Sushi Salad at home-
(click here for a quick link to Sushi Salad )
as well as some suggestions for dining out. There is also an article on the basics of eating sushi for the fitness minded.
(click here for a quick link to Sushi Salad )
as well as some suggestions for dining out. There is also an article on the basics of eating sushi for the fitness minded.
- when dining out, always have a plan in mind before you visit the restaurant and be determined to stick to the plan. People may laugh, but I am notorious for checking out menus online PRIOR to going out to eat. I decide what I am ordering and really try my best to stick to it (with the exception of special occasions or cheat meals). When in other people's company that are not like minded when it comes to fitness, it is very easy to hear what someone else is getting and be persuaded to order what they are ordering- resulting in you leaving the restaurant with guilt.
- reflect on all of the hard work that you put in at the gym.... think of how long it took you to burn 300 calories on that treadmill, or that 700 calories that worked so hard to sweat off in the kickboxing class- is what you are obout to eat worth it?
- don't be afraid to ask the server to "make your own combination" or to "change something" - places are usually happy to alter to your needs.... expect to pay a bit extra, but be ok with that because how much is what you put in your body worth?
- always ask for sauces and dressings on the side..... I like to dip my fork in them and then eat- this allows me to have a taste of something without blowing my diet
- stay away from cream dressings, bread crumbs, or anything fried. Teriyaki is often thought to be a better choice than tempura, and it is, but be mindful that the sodium in Teriyaki can be mind blowing and leave you bloated and retaining water.
WHERE TO START WHEN DINING OUT
My usual sushi choices
(also good for people that don't really like sushi, but want to join you)
Below are some suggestions- and I obviously don't order everything at once. Be sure to be mindful of your portion control- it is so tempting to over order and over eat..... calories are still calories.......
Appetizers:
Edamame (ALWAYS :) - great source of soy protein
Cold Appetizers:
I stick with some of the salads that they have(some examples):
avacado salad (avacado & tuna)
chicken & mango salad
anything with raw tuna
dressings always on the side
as much as I love Miso soup- I stay away due to the high salt content
Main Meal:
I love to make up my own rolls- my current favorite:
shrimp & mango with brown rice wrapped in soy paper**
**I personally don't love the seaweed, so that's the reason for the soy paper) if you do, seaweed has excellent nutrients (Seaweeds provide a rich source of iodine, calcium, iron and potassium. Coming from an ocean environment, they also contain sodium, but a much smaller amount compared with salt.)
You can also get certain rolls wrapped in cucumber
Link to seaweed nutrition informaton
You can also get certain rolls wrapped in cucumber
Link to seaweed nutrition informaton
Another favorite: tuna & avacado & brown rice & soy paper
Side orders:
I love to order a side of brown rice & add it to my salad for a little extra texture
Drinks:
Green or black tea
Water with lemon
****************
SUSHI AT HOME....
Craving some sushi at home...... it is easy to make a "copy version" with not a lot of effort. Below is a recipe for a deconstructed sushi salad that is so healthy for you... check out the nutrition information...
Sushi Salad
This salad unrolls all of the quintessential flavors of your favorite sushi platter. Crisp strips of nori soften with chewy brown rice, crunchy vegetables and plump pieces of crab. Silky avocado and a peppy wasabi vinaigrette top the deconstructed California roll on a bed of baby spinach.
** If you don't care for crab, a great suggestion is to switch out the crab for Ahi Tuna or Shrimp and slice up some fresh juicy mango.....yummy!!!
INGREDIENTS:
- 1 cup short-grain brown rice
- 1 tbsp wasabi paste
- 2 tbsp low-sodium soy sauce
- 2/3 cup rice wine vinegar
- 1/2 tsp raw honey
- 1 English cucumber, diced into 1/4-inch chunks
- 4 nori sheets, quartered and cut into 1/4-inch strips
- 1 large carrot, peeled and thinly sliced
- 8 oz crab meat pieces (claw or jumbo lump)
- 1 avocado, pitted, peeled and sliced
- 4 cups baby spinach
INSTRUCTIONS:
- In a medium saucepot, bring 2 cups water to a boil. Stir in rice, cover and reduce heat to low. Simmer for 30 minutes. Remove from heat and let sit, covered, for an additional 10 minutes. Spread rice on a baking sheet to cool to room temperature, about 15 minutes.
- In a small bowl, whisk wasabi, soy sauce, vinegar and honey. Set aside.
- In a large bowl, mix rice, cucumber, nori and carrot. Drizzle with wasabi-honey mixture and stir to combine. With a rubber spatula, gently fold in crab.
- Divide spinach evenly among serving bowls or plates and top each with rice-crab mixture and avocado.
Nutrients per serving (1 cup spinach, 1 1/2 heaping cups rice-crab mixture, 1/4 avocado): Calories: 360, Total Fat: 10 g, Sat. Fat: 1.5 g, Monosaturatued Fat: 6 g, Polyunsaturated Fat: 2 g, Omega-3s: 350 mg, Omega-6s: 930 mg, Carbs: 54 g, Fiber: 9 g, Sugars: 4 g, Protein: 18 g, Sodium: 490 mg, Cholesterol: 55 mg
Nutritional Bonus:
This salad contains all the benefits of a good sushi bar. The combination of complex carbs, complete proteins and a healthy dose of vitamin B12 (69% DV) helps maintain normal metabolism and regulate energy levels.
THE TOP 5 SUSHI ROLLS FOR FITNESS
Sushi is one of my favorite foods and is a very popular choice for bodybuilders and fitness athletes. It’s been around for centuries as a method to preserve fish and now it has evolved into a unique dining experience. Read on to learn how choosing the right type of sushi can bring you closer to achieving your fitness goals.
What is sushi?The word sushi usually refers to the rice (the Japanese word su means vinegar and shi is derived from meshi, the Japanese word for rice). Translated, sushi means “vinegared rice”. In its earliest form, dried fish was placed between two pieces of vinegared rice as a way to make it last longer. The nori (seaweed) was added later as a way to minimize sticky fingers when eating. Pieces of sushi can be dipped into shoyu (Japanese soy sauce) or topped with wasabi or pickled ginger then eaten.
Fitness Sushi?
Sushi dishes made with cooked fish can be a relatively low-calorie, low-fat, nutrient dense meal – as long as you watch the side items that accompany it – soy sauce, mayonnaise-based sauces, etc. that can pack extra fat and lots of extra sodium.
Low in saturated fat and high in protein makes sushi a great choice for those, especially bodybuilders, looking to keep their waist trim while adding plenty of other highly nutritious compounds. For example, the high concentration of fish oil found in sushi is one of the major factors that improve cardiovascular health. Fish like Salmon, Sardines, & Mackerel contain high amounts of EPA & DHA omega-3 fats. These fish are also high in Vitamin E, a fat-soluble vitamin and antioxidant, which provide such health benefits as decreasing your risk of developing heart disease and may improve immune function.
Low in saturated fat and high in protein makes sushi a great choice for those, especially bodybuilders, looking to keep their waist trim while adding plenty of other highly nutritious compounds. For example, the high concentration of fish oil found in sushi is one of the major factors that improve cardiovascular health. Fish like Salmon, Sardines, & Mackerel contain high amounts of EPA & DHA omega-3 fats. These fish are also high in Vitamin E, a fat-soluble vitamin and antioxidant, which provide such health benefits as decreasing your risk of developing heart disease and may improve immune function.
What about the Rice?
Typically, sushi is made with short grain sushi rice, otherwise known as sticky-rice. With over 40,000 varieties of rice in the world, sushi rice is unique in its ability to bind together after cooking. Sushi rice is white rice, measuring approximately 170 calories per ½ cup. With a measly 2g of fiber – this type of rice is not always the best choice, nutritionally speaking, in regards to wholesome complex carbohydrates. The lack of fiber in the white rice is made up by the fiber found in the Nori or seaweed wrapping.
More recently, brown rice sushi has made its way onto menus in the last few years. The biggest difference between brown rice and traditional sushi rice is that it is harder and does not bind as well as sticky rice does; therefore – brown rice is usually found in hand-rolled sushi, otherwise known as maki. In addition, brown rice is an excellent source of manganese, which provides antioxidant protection and a good source of the minerals selenium, to help repair damaged cells and magnesium, which helps ward off osteoporosis, and hypertension. When you make brown sushi rice at home, be sure to use a short-grain variety as opposed to long grain rice which will not work for sushi applications. Nutritionally, brown rice is higher fiber content and boasts a lower glycemic index rating – which is good news for those looking for healthier options. Most restaurants will be happy to prepare your sushi with brown rice when requested.
The following list compares various types of sushi to help you stay lean -
More recently, brown rice sushi has made its way onto menus in the last few years. The biggest difference between brown rice and traditional sushi rice is that it is harder and does not bind as well as sticky rice does; therefore – brown rice is usually found in hand-rolled sushi, otherwise known as maki. In addition, brown rice is an excellent source of manganese, which provides antioxidant protection and a good source of the minerals selenium, to help repair damaged cells and magnesium, which helps ward off osteoporosis, and hypertension. When you make brown sushi rice at home, be sure to use a short-grain variety as opposed to long grain rice which will not work for sushi applications. Nutritionally, brown rice is higher fiber content and boasts a lower glycemic index rating – which is good news for those looking for healthier options. Most restaurants will be happy to prepare your sushi with brown rice when requested.
The following list compares various types of sushi to help you stay lean -
Types of Sushi –
1. Sashimi – thinly sliced, raw seafood. The main difference is the absence of sticky rice and typically served on top of shredded radish. Accompanied by soy sauce (ask for low-sodium)
Popular types of Sashimi:
Magaro – Tuna
Toro - Fatty tuna
Ebi – Prawn (shrimp)
Saba – Mackerel
Ika – Squid
Toro - Fatty tuna
Ebi – Prawn (shrimp)
Saba – Mackerel
Ika – Squid
2. Maki – Any type of sushi made with rice, seaweed wrapping and various fillings. This type of sushi is made by taking a thin strip of rice and placing one or two ingredients along one side and rolling tightly to form the roll. 
Popular types of Maki:
Yellowtail roll – Yellowtail / scallion
Classic roll – Tuna/avocado/cucumber
Alaska roll – Salmon/carrot/avocado/cucumber
Soho roll – Crab/avocado/shrimp/smoked salmon
Classic roll – Tuna/avocado/cucumber
Alaska roll – Salmon/carrot/avocado/cucumber
Soho roll – Crab/avocado/shrimp/smoked salmon
3. Nigiri – Rice is usually formed into an oblong shape by the chef, who places a small amount of wasabi (Japanese horseradish) over the rice then drapes various toppings. When ordered alone (not part of a platter), Nigiri sushi is served in pairs. 
Popular types of Nigiri:
Maguro – Tuna
Sake – Salmon
Ebi – Shrimp
Tamago – Sweet egg
Tako – Octopus
Sake – Salmon
Ebi – Shrimp
Tamago – Sweet egg
Tako – Octopus
4. Vegetable Rolls –Filled with your choice of fresh vegetables like sweet potato, asparagus, cucumber and
pickled radish, which contribute Vitamins A, C and E, plus the minerals iron, iodine, zinc and calcium from the seaweed makes these rolls a must order. Ask to have brown rice substituted for white rice when placing your order.
pickled radish, which contribute Vitamins A, C and E, plus the minerals iron, iodine, zinc and calcium from the seaweed makes these rolls a must order. Ask to have brown rice substituted for white rice when placing your order.5. Rainbow Rolls – The vibrant rainbow roll has no set recipe, as almost every sushi chef has his own. Generally speaking, the Rainbow roll has assorted fish with avocado on top of a California roll. The name rainbow roll comes from the multiple colors of ingredients that can be seen when presented at the table.
Tuna is red, Salmon is orange, Yellowtail is yellow, Snapper is white, and Avocado is green. As you can imagine this sushi roll is a bit calorie dense – but the health benefits are incredible!
Tuna is red, Salmon is orange, Yellowtail is yellow, Snapper is white, and Avocado is green. As you can imagine this sushi roll is a bit calorie dense – but the health benefits are incredible!*Note* If you are pregnant, or have concerns with the mercury content in sushi, please view this document from the Natural Resources Defense Council http://www.nrdc.org/health/effects/mercury/sushi.asp
Use this list as the base of your order when eating sushi to both enjoy the meal and reap all the health benefits this cuisine has to offer. Enjoy!
Article credits:
Sushi salad:
Top 5 Sushi Rolls for Fitness:
HAPPY & HEALTHY EATING
XOXOX ;)
