5 Reasons You Should Eat More Fish

Image:Reavel

"Chance is always powerful. Let your hook always be cast; in the pool where you least expect it, there will be fish"
Ovid

I have a new found love of fish, having grown up hating it with a passion, it was difficult for The Boy to get me interested, but he eventually succeeded. I now proudly get it, the flavor, the texture the freshness. I'll eat it raw, dried, fried, grilled, poached you name it, the only problem is, I forget. Maybe it's because it's not part of my hardwired food repertoire, maybe because it's not as easy to get as a chicken breast or a lamb chop. Whatever the excuse, it's time to get over it and start getting into it, and here's why:

1. Consumption of fish reduces the risk of cardiovascular disease, heart attack and stroke.
   
   
2. Eating fish regularly has shown to reduce inflammation.
   
   
3. Essential fatty acids found in fish improve cholesterol levels, decreasing triglycerides and increasing HDL (the good cholesterol)
   
   
4. The addition of fish to your diet could assist in weight loss and blood sugar control
   
   
5. It's been shown that eating fish on a weekly basis reduces the risk of Alzheimer's disease
   

Most of the studies done on the benefits of fish in the diet relate to the consumption of Omega 3 fatty acids. These fats are found in highest amounts in certain fish such as:

• Herring
  
• Mackerel
  
• Salmon
  
• Tuna
  
• Anchovies
  
• Sardines

Sustainable fishing techniques as well as endangered species may be things you want to take in to consideration when buying fish. Check out the Australian Marine Conservation Society for more info. This article also gives you a good snap shot at types of fishing and what species to avoid. Passionfish is an organisation based in the US, committed to providing up to date information on sustainable fishing and aquaculture. They have a great blog over at Ocean Commotion with more news and happenings.

Last but not least there has been much concern about the inadvertent consumption of mercury when eating fish, especially for pregnant women. The Food Standards Australia and New Zealand suggest eating 2-3 serves of most types of fish per week as safe.

Certain species of fish tend to have higher levels of mercury due to their position in the food chain, size and age, and should be eaten less frequently. It is suggest that the following fish should only be eaten once a week, and if consumed, no other fish should be eaten that week.

• Shark/Flake
  
• Orange Roughy- Deep Sea Perch/Sea Perch (identified as an over fished species)
  
• Billfish- swordfish, marlin and broadbill (identified as an over fished species)
  
• Catfish

So there you have it, why to eat fish and some issues that might be of interest when you are standing at the fish market wondering what to get.

How do you enjoy fish on a regular basis? Do you love it/hate it? Any good recipes? Please do share in the comments.......

An Update of Sorts

Image: Cowboy Dave

Accountability is said to be one of the corner stones of weight loss. I'm all about having corner stones, especially if it means I'll be happily strolling down the beach in my swimmers this summer, rather than wrapped up in a towel lying on the sand, as low profile as possible so as to avoid freaking the kids out.

So with that in mind, I thought I better fill you in on my C25K progress and my abandoning of the Push Up Challenge.

I was so super keen to start the Couch to 5K, even teamed up with a buddy, but didn't get any further than the first training session. It's the long standing thorn in my side that's holding me back from this one; The Dodgy Knee. Turns out, after finding a super cool physiotherapist, I have an old injury to my meniscus which has resolved but left some scar tissue around the knee joint. As well as that my quads have lost a lot of strength and my knee cap isn't gliding the way it should be.

After some pretty hellish massage and really exciting knee exercises, the Physio suggested I try running again. I, with the enthusiasm of a puppy, raced out to the park and did as she said. For 10 min, on nice soft grass, with no hills, I felt the wind in my hair and imagined what outfit I would wear at my first race. Then the pain hit, slowly at first, but increased over the days. Turns out my knee is not up to it yet, and I'm totally bummed. So fear not, I am not a slacker, I have the best of intentions, and the C25K is still on my list.

Funny I should mention slack, because that's exactly how I would describe my efforts at the push up challenge. Oh so much fervor at first, so proud of my developing form and progress.... then what happened? I met up with the excuse making machine: "oh my arms are too sore today" "I'm not getting anywhere, maybe I need a rest" "It's too hard" blah blah blah blah

Need I say more? Well last night at training session number 3 we did push ups and I was astounded at myself, I managed 10 without much trouble at all (yes the girly on you knees ones, let's not get carried away with the imagery here). I couldn't have done this without my attempts at the 100 push ups, so maybe it wasn't time wasted after all, maybe it's time to return, maybe even today?

Speaking of training, The Terrier has handed over the reins to one of her much trusted employees, apparently we are the best group to work with due to our crude jokes, constant laughter, singing of Eye of the Tiger and high fiving of each other. So we now have The Kelpie as our devoted trainer and he is, as The Terrier put it, quite easy on the eye.

So there you have it. Everything accounted for, so like, that's the accountability thing done..... I wonder if I've lost any weight yet?????

"Good taste is the excuse I've always given for leading such a bad life"
Oscar Wilde

Weight Loss Weekly

Have you been reading the fabulous collaborative blog post by Joie, Sunny, Nurit and previously Giyen? Well you are about to, because the girls have asked me to join them. Weight Loss Weekly is, as the name suggests, a weekly occurrence and delves into the world of weight loss from 4 different perspectives. We each take turns asking a question and all answer suggested question. I've loved reading the different view points and approaches each week and am pretty darn excited to be part of it, I hope you like it.

This week Nurit from Family Friendly Food asks:

You’re trying to lose weight and eat good food, but there is a type of food or drink that you love so much. It could be junk food, it could be loaded with calories but you just got to have it. You might be able to avoid it in the short-term for the sake of your diet, but not all your life. It’s your weak-spot-food. What is it and why do you love it or crave it so much? And what do you do about it?

Be sure to check out the other posts on this topic, here's what the girls have to say

Nurit: “There are a few weak spots for me, but I can narrow it down to two, heavy cream and baked goods. Since I can remember myself, I was fascinated by heavy cream... Read more at 1 family. friendly. food.

Sunny: "I'm still not sure the right way to deal with all my favorite bad-for-you foods. Should I limit myself to eating some of my favorite things only 1 day a week? Like an "eat whatever you want day"?" keep reading at www.ThatExtra20Pounds.blogspot.com

Joie: "Weaknesses? Yeah, I can name a few dozen. Weaknesses can be shored up, however the irrational frenzy I feel when around a pepperoni pizza is another thing entirely!" read more at Joie de vivre: An amateur gourmet's guide


Now, *ahem*, my turn.......

In this, my attempt at weight loss #982 736 001, I am determined to succeed like never before. Gone are the days of fad diets, restrictive food lists, obsessive weighing and the torturous feelings of deprivation and despair. So with that in mind there really are no foods that are completely off limits to me. I am trying to exercise moderation in all things.

Having said that, there is one thing that I dream about, one dish that I could eat at any time anywhere. It's light and flaky the perfect balance of sweet and savory, definitely not a diet food and makes my heart soar with joy and desire even at the slightest mention.

Let me introduce you to the almighty, the supreme, the incomparable....... Roti Canai.

Image: Nicole Lee

I love Roti because it's like a ghee infused pastry, comes with curry, is eaten with your hands and is made like this. I first discovered it on my travels around Malaysia, we ordered it randomly and felt as if we had been given the answer to the meaning of life, such is the power of The Roti.

I've found a few places back home that do roti justice, but there really is no comparison to the real deal, the smells the sounds, the hot out of the hands of the roti master onto your plate and swiftly into your mouth, all washed down with some limau ais or teh tarik *drool*

So how do I manage my roti love while trying to lose weight? Well I don't eat it for breakfast everyday that's for sure. When I do eat it, I enjoy, savor and delight in each and every mouthful, it's food for my soul. I'm learning that I don't need that experience everyday, it's almost better to have it on rare occasions, when the stars align and I can sit with the universe and just be, me and my roti.

What about you? What food do you dream of? Is it a hindrance to your weight loss that you just can't live without? Or are you waiting patiently for the day you can indulge again? Comment away........

"There is a theory which states that if ever anybody discovers exactly what the Universe is for and why it is here, it will instantly disappear and be replaced by something even more bizarre and inexplicable. There is another theory which states that this has already happened"
Douglas Adams

The Don't Go Hungry Diet

Image: fab4chiky

Update: Hi to everyone who's come on over from Dr Amanda's newsletter, welcome to my blog, take a look around, stay for a chat, there's lots of fun to be had, as well as support and info on weight loss and healthy living. For my latest update on The Don't Go Hungry Diet have a look over here.

Dr Amanda Sainsbury-Salis has a story we can all relate to. As a healthy vibrant teen she thinks she could do with losing a few kilos and takes her first ride on the diet funship. As the years pass by her weight steadily increases until she can take it no longer.

So what does she do? Does she throw herself headlong into a binge that will surpass all binges? Does she join the gym? Start another diet, the one that promises she'll lose 20kgs in one month? Does she give-up and think well nothing works, why bother? No she does not. This is where Dr Amanda's story gets really interesting, she decides to start a career in medical research, so she can really, really understand what is going on with her body.

What follows in her tale is a close to 30kg (66 lbs) weight loss that she has kept off with ease and joy for 9 years. Not to mention an enviable career as a weight regulation expert, researcher, lecturer and author of the fabulous book The Don't Go Hungry Diet


Last week I had the pleasure of attending one of Dr Amanda's advanced weight loss workshop's. Amanda is extremely positive and encouraging, she brings alive the overwhelmingly large body of research that is being done on weight management. One of the most compelling little factoids that I came away with was that:

The average weight loss experienced by participants of clinical trials, with support, scientifically designed diets and exercise programs, is 12kgs (26.4 lbs) per year.

This amazes me. So many times I've given up, feeling like a failure because I've only lost a couple of hundred grams, when all along this has been a healthy sustainable weight loss. These figures rock my world! Sure you can lose weight faster, other factors, such as motivation, consistency, exercise, all play a part, but the bottom line is Biggest Loser style loss is near impossible to replicate, even in controlled studies.

The joy of Dr Amanda's research and the way she presents it, both in her book and during her workshop, is that it's simple. It does not rely on counting points or calories or excluding any food groups, and is all about getting back in touch with the wisdom of our own bodies, they know what they are doing people, all we have to do is pay attention.

The two main concepts in The Don't Go Hungry Diet are the Famine Reaction and the Fat Brake.

The Famine Reaction
The famine reaction is the body's way of protecting us from life threatening weight loss. It's what we encounter when we reach that much beloved state, the plateau. We get HUNGRY beyond belief and we stop losing weight. Some of us push through, being more restrictive and deprived, others give in to our body's survival instincts and we eat and eat and eat and gain that weight right back. Neither response usually results in healthy sustainable weight loss.

The Fat Brake
The fat brake is the body's way of protecting us from life threatening weight gain. It increases our metabolism and decreases our appetite in an attempt to regulate our weight and get us back to the weight most suited to our body. You might have felt, after all the holiday indulgences, that you just aren't as hungry as usual, or you feel a bit restless and want to get moving. That's your body saying..... wooooah nelly, that roast chicken with gravy, that pudding with cream, that chocolate for breakfast and that glass *cough* or two of wine was waaaaay to much, put on the fat brake lady time to get lean.

So what do we do to use these natural weight managers we have sitting inside us, trying so desperately to do what they can to keep us lean and healthy?

Listen.

Deep down inside, behind what the peddlers of the diet machine have convinced you of, your body is saying something, and it may be the most important thing you will ever hear.

Eat when you are hungry, until you are satisfied, not left wanting, not overstuffed, satisfied. It's that simple. The tricky thing is getting back in touch with that old friend, hunger. After years and years of dieting, I've found that feeling of hunger as well as satiety quite elusive. But it is a work in progress and what better thing to strive for than to be able to eat when I'm hungry!!

I could go on and on and on about the research and the implications, but I'll leave that to the book, it couldn't be said better.

If you want to get off the rollercoaster, give up on the yo-yo, stop counting points and calories, and get back to living life in harmony with your body, this may be for you. I'm in. It sits pretty well with my current plan and I want to trust myself, to know that no matter what the situation I can rely on me, and it will all be alright.

You can read more about Dr Amanda, her story, the book and her coaching sessions here.

Any thoughts? Got all this worked out already? Questions? Fire away below in the comments.

"Free your mind and your ass will follow"
George Clinton, Funkadelic

5 Things I'm Proud of #10

I can't believe I've had 10 "5 Things I'm Proud of". That's 50 things I've been consciously proud of this year, it's a funny concept, a big change. I'm so used to always listing the negatives, what a difference a shift in focus makes. Last night I had a lapse, caught a reflection of myself in the mirror zoned in on my thighs and started down the path of doom of gloom. But I stopped before the words escaped. There's power in this being proud thing, so onwards......

1. Sticking at these lists, it's working, and life is looking a hell of a lot better for it.

2. Not bailing on The Terrier or Team Absolute Abs, despite the torrential rain

3. Walking, walking , walking which really helps the thinking, thinking, thinking.

4. Continuing to eat slowly, and maybe even getting a little better at it.

5. Officially being part of the D-man's life, I hope I can teach him half as much as what I'm sure he'll teach me.

"Bart, having never received any words of encouragement myself, I'm not sure how they're supposed to sound. But here goes: I believe in you."
Lisa Simpson