Living a Healthy Lifestyle

There’s more evidence that concludes that if you eat more fish, you are 80% less likely to have dementia as those who never eat fish. In fact, several scientific studies state that “at least sixty different health conditions are either prevented or treatable with a higher intake of omega-3 fatty acids…… Fish consumption can lower the risk of many cancers – particularly breast, prostate, colon, and lung cancer – we well as chronic diseases, including Alzheimer’s disease, asthma, depression, diabetes, high blood pressure, macular degeneration, multiple sclerosis, and rheumatoid arthritis.”¹

Fish in all their varieties – salmon, halibut, tuna, mackerel, herring – are high sources of omega-3 fats – the kind of fats we do need. Salmon is especially valued for its high content of omega-3 fatty acids, particularly wild Alaskan salmon which is one of the cleanest and least levels of heavy metals and pesticide residues.

Most diets today are greatly lacking in omega-3 oils due to several reasons:
• Meats, that most do consume, are from animals raised in feed lots and pens, instead of grazing in open fields and in the wild. Thus most animal diets are higher in grains (for heavier wei*ght gain) rather than greens (that keep them leaner) which produce the omega-3 fats – this is a huge problem that has been created!
• Fish is not consumed as much as in prior times (it’s just easier to pick up meat at the market than go fish for it)!
• Flax, though also high in omega-3 oils, is not a daily foods or supplement as it could be. Added to smoothies, to whole grain cereals, and in more ways would also increase the consumption of omega- 3 fats.

Eaten 2-3 times weekly is suggested for fish intake. So what are the best ways to eat fish?
1) Bake it with a little seasoning on it – but keep it moist, don’t bake it until dry. Now you can:
• eat it with a large green salad with a side of broccoli, sweet potato, or other steamed vegetables
• flake it and toss it into any green salad
• make fish tacos or wraps (tortillas filled with flaked fish, lettuce, avocado, salsa, etc.)
2) Cook it on the grill along with zucchini halves, potato rounds, eggplant rounds – then serve with veggie sticks or a green salad
3) Try this recipe from Creatively Complete Dinners cookbook which you can purchase at this site:
http://livingahealthylifestyle.com/store.htm

Szechuan Stir-Fry

1 C. brown rice
½ lb. firm tofu, cubed, or 1 lb. cubed salmon or organic chicken breasts
½ C. 1″ cut green onion
3 cloves garlic, minced
1 tsp. minced fresh ginger
1 Tbs. soy sauce
1 Tbs. Szechuan sauce
1 tsp. salt
1 large red bell pepper, diced
2 stalks celery, cut
1 C. broccoli florets
6 oz. snow peas
1 Tbs. olive oil
1 Tbs. cornstarch in ? C. water

• In medium saucepan, bring 3 C. water to boil; stir in rice and simmer 30 minutes; turn off burner and place on lid to steam another 5-10 minutes
• Meanwhile, combine tofu, salmon or chicken, with onion, garlic, ginger, soy sauce, Szechuan sauce, and salt in medium bowl
• Prepare all vegetables
• In skillet, heat oil, and stir-fry tofu 1 minute; salmon or chicken for 3-4 minutes
• Add vegetables along with combined cornstarch and water, and cook until mixture thickens
• Serve over rice with Spinach Cashew Salad (in Creatively Complete Dinners cookbook)

So, are you having fish tonight? Enjoy the benefits!