You can add brain health to your list of reasons to eat more fish. Researchers from the University of Pittsburgh School of Medicine recently completed a long-term study on how diet and lifestyle factors affect brain health and found that eating baked or broiled fish at least once a week can promote healthy brain function later in life.
The research team gathered data from more than 260 people during the study, during which participants routinely underwent high-resolution brain MRI scans to measure brain function. Regular fish eaters showed a greater volume of grey matter (responsible for routing sensory and motor stimuli) in the brain areas involved in memory and learning.
But why only baked or broiled and not fried fish? “Baked or broiled fish contains higher levels of Omega-3s than fried fish because the fatty acids are destroyed in the high heat of frying,” said lead investigator Dr. Cyrus Raji. Fish is an excellent lean protein source and many studies have linked fish-derived Omega-3 fatty acids to optimal health. Here’s a simple and delicious recipe you can try today!
Savory Mediterranean-Style Baked Fish
Two 4-oz. white fish fillets (flounder or tilapia)
One 10-oz. bag fresh spinach
2 small plum tomatoes, sliced
2 shallots, sliced
1 tbsp. chopped black olives
1 tbsp. capers
2 tbsp. fresh orange juice
Freshly ground black pepper to taste
Directions: Preheat oven to 400°. Place fillets in a shallow glass baking dish; top with spinach, tomatoes, shallots, olives and capers. Drizzle orange juice over entire dish. Bake for about 10 minutes per inch of thickness. Sprinkle with pepper and serve hot.
Not a big fan of fish? Consider taking a high-concentration, purity-guaranteed fish oil supplement each day to reap the Omega-3 benefits!
There is no magic bullet for losing weight and keeping it off—but there are things you can do each day to make sure you get the most out of your weight loss efforts. Here are the 7 Metabolic Boosters that will help you maximize weight loss and achieve healthy weight management by supporting your metabolism (the rate at which you burn calories to run all of your bodily functions).
- Frequent eating (5–6 times daily): Studies have shown that your metabolism increases by as much as 30 percent during eating and digestion. By eating smaller portions every two to three hours or so, your metabolism is continually fired up to help you burn even more calories. (Fasting, on the other hand, lowers your metabolism.)
- Muscle boosting:Muscle cells are about 8X more metabolically demanding than fat cells, so the greater your ratio of lean body mass to fat, the faster your metabolism runs and the more calories you burn. A good strength training program can help increase your metabolic rate by as much as 15 percent to help with weight loss and long-term weight management.
- Aerobic exercise: Aerobic activity heightens your metabolism during and even after your workout (especially if the exercise is high-intensity) to help you burn more calories. It also helps maintain lean muscle mass, which increases your metabolism to help you continually burn calories. Combine aerobic activity with strength training for maximum benefit.
- Drinking plenty of water: Researchers in Germany found that drinking 16 ounces of water can increase your resting metabolic rate by as much as 30 percent. A good rule of thumb is to drink at least half your body weight in ounces every day, and try to drink a glass of water about 30 minutes before eating to help prevent overeating.
- Getting eight hours of sleep every night: The connection between sleep and weight loss has to do with two important hormones: leptin (which tells the body you are full and to stop eating) and ghrelin (which signals hunger). When you are sleep deprived, leptin levels decrease and ghrelin levels increase, causing you to eat more. Getting at least eight hours of sleep each night is critical to maintaining a healthy metabolism.
- Using the sauna: Did you know you can actually burn extra calories by simply relaxing in the heat? Your body uses 0.568 calorie to evaporate 1 gram of sweat, so the more you sweat, the more calories you will burn! Note: it is important to gradually increase your time in a sauna and drink enough water to keep up with the sweating.
Detoxification: Research has shown that toxins slow down the body’s metabolic rate, decrease satiety (resulting in increased caloric intake), and limit your ability to burn fat. Regular cleansing and detox can help eliminate toxins and assist with healthy weight management.