Samara Donald is: The Gym Coach

Make the most of your workout!

Eat More Fish for Omega 3’s

You’ve probably (hopefully) heard about the benefits of Omega 3’s for the past several years. Many studies have shown Omega 3 is beneficial to cardiovascular and brain health, and also helps in preventing cancer, improving the immune system, reducing the inflammation of rheumatoid arthritis and many other benefits (1).

Salmon, cod, sea bass, tuna, trout, oysters, mackerel, and sardines are all high in Omega 3’s (2). If you’re worried about past reports on mercury in fish – yes there are some fish that especially children should avoid (such as marlin, shark and swordfish), many reports including the Washington Post have since reported the health benefits far outweigh any risk (3).

Salmon is so easy to prepare and delicious! Try these easy tips:

  1. Baked: Top with fennel, black pepper, and salt – bake for 10-14 minutes at 375 degrees
  2. Pan Seared: Mix 1 tsp cumin and 1 tsp black pepper with 2 tbs. olive oil; rub on salmon. Pan fry in a non stick pan for 4-5 minutes on each side
  3. Poached: In a deep skillet, melt 3 tbs butter with 1/2 chopped sweet onion. When butter is melted, add pepper and salt to taste, along with 1/4 cup wine or vegetable broth. Place the salmon in the pan, cover, and cook for 10-12 minutes.

Not a big fish fan? Walnuts and flax seeds also offer high Omega 3’s.

(1) http://www.aboutomega3.com/

(2) http://www.doh.wa.gov/ehp/oehas/fish/fishchart.htm – you’ll find here a list of fish high in Omega 3’s, as well as an “Avoid” list of fish high in mercury.

(3) http://www.washingtonpost.com/wp-dyn/content/article/2006/10/17/AR2006101700475.html

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This entry was posted on August 30, 2009 by in Uncategorized.
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