Today was such a great day! I finished all of my freelance work this morning (WAHOO!). Our house is super clean. And I had a fantastic run!!
Before I left for the running date at noon I had a date for some quick energy. Brendan Braizer in Thrive says dates make a great quick energy snack. Based on my run energy, I concur! Lurve dates.
I had SO MUCH energy during the first 75% of my run. Part of that, I think, was an easy couple of days up to it, and part was that Emily and I ran pretty slow since she was struggling a bit with some stubborn body rebellion. (She and Casey did 16 miles!! 5.5 before I got there!) And we also hit spells of ganache (that really did look good enough to eat!) where we had to walk and tip-toe across so we did not slip and fall. My whole body felt fantastic until I hit about 10 miles and I started to feel the new distance sinking in.
We planted a water bottle of homemade sport drink (a.k.a. sweet, sweet nectar) at the 2.75 mile mark and took sips going out and back. I was very underhydrated though, and SHOULD have had my Camelbak with me but it’s taken 9 days to get it shipped to me. Grrr. This will be my last run without proper hydration! It didn’t seem to slow me down too much though.
Miles 10-11.88 were tough. My legs stiffened a bit (hydration!) but I still had lots of energy thanks to the 9 mile sport drink burst.
I pulled in 11.4 miles in about 1 hour 50 minutes – including all of our walking and mud breaks. I walked the next half a mile to pick Emily back up and back to the parking lot.
Overall, great run!! OH, my blister, which is 90% healed, did fine with a Band-Aid Blister band-aid and a big pad on top. Turns out the Band-Aid band-aid SHIFTED but the pad stayed put so I was saved. [I decided to do this run in my old shoes, but I will be getting new ones this week!]
By 2:45 when we arrived back to Emily‘s, I was quite starving and freezing cold!!
We immediately made recovery smoothies and hopped right into her hot tub to warm up!!
FELT. SO. GOOD.
Into the blender for 3 tired runners:
- As much kale as I could fit
- 2 frozen bananas
- Amazing Grass greens packet x2
- 1 tbsp chia seeds
- 2.5ish cups Almond Breeze
- 1 whole block of light tofu
- 1/3 cup raw oats
Smoothies are supposed to be easier to digest and absorb when the body is worn out from a hard run than a big traditional meal would be. Blending the foods helps speed absorption (liquids are absorbed faster than solids) and therefore helps replenish empty stores more quickly. So far post-run smoothies have worked really well for me and I haven’t had any queasiness or anything like I did after my first longer run (8 miles) when I ate a big salad.
Topped with Galaxy Granola crunch
I just love her new placemats!!
We lounged in the hot tub for 20 minutes or so (I know an ice bath might have been more appropriate but you couldn’t have paid me to get in one!) then we showered and I iced my foot while we watched the Oprah on Food, Inc. [Wish they’d interviewed me about 2.5 years of documenting eating real food!! 😉 ]
I wasn’t really hungry for any more food all afternoon. I’m finding that long runs suppress my appetite the day of but then I am hungry for more substantial snacks the few days after. I’d rather listen to my body than eat lots of extra foods that I don’t really want on long run days. I think it’s more important to focus on pre and post run meals than it is to just eat ‘because you can’ that evening. Your body will let you know when it’s ready for more food. Intuitive eating!
Luckily dinner tonight was suppppper easy!!!
I mixed the leftover Greek pasta salad with a tin of sardines and a head of broccoli.
Let’s talk about sardines, shall we?
I have been debating taking a fish oil supplement lately. All the world’s a buzz with the benefits of omega-3s, but what had me stuck was that it just felt unnatural for humans to be dependent on a fish oil supplement. What did our ancestors who lived in the middle of continents do? I’m still not quite sure of that answer>, but my hypothesis (and my preceptor seemed to agree) is that the grass-fed beef and game they ate was much richer in omega-3s than typical meat is today.
So I asked my preceptor, who has over a decade of research experience, particularly on omega-3s, her opinion. I told her I eat a lot of plant sources of ALA (the precursor to EPA and DHA – essential fatty acids found mostly in fatty fish and the algae they eat) from chia, flax and the like, but that I don’t eat much fish. I asked her if she thought I should take a supplement.
Her response: why not just eat more fish!?
WELL DUH Kath. Eat real food! It honestly did not occur to me to spend my money on the fish themselves instead of the supplement!
She said that in a study she did involving testing serum levels of EFAs in a group eating doses of flax oil that the conversion rate of ALA to EPA/DHA appears to be so low that after a month of daily doses of flax oil the subjects’ levels were barely any higher. On the other hand, she told me about a study she participated in involving eating fatty fish twice a week that led to optimal levels. Only twice a week! So the twice a week recommendation has science behind it. D’oh!
And our vitamin D talk on Thursday further convinced me of the need for these super fish for their high vitamin D levels. Two of the most important and hard to get nutrients are packaged together in one super food.
I love salmon, but I will only eat wild Alaskan salmon (Atlantic a.k.a farmed salmon is not sustainable and has much lower levels of these important nutrients). Wild salmon is expensive! And sometimes hard to find. And it’s hard to shop for it fresh. And I just haven’t found a frozen salmon that has a good texture yet. But I will be making an effort to seek out more salmon for my household.
I did find these cans of salmon at Costco that are inexpensive and wild caught but we gave up our Costco membership 🙁 I will have to try to find a comparable brand at HT or EarthFare.
Enter sardines!! We always have a can of sardines in our pantry, but I tend to save it for a day when we have an empty fridge. From now on I am going to look at sardines as a weekly REQUIREMENT in my diet. Much like exercise! It’s part of my health – not just some canned food in the pantry.
So we went to Harris Teeter to get some more this weekend. Guess how much the above tin was? $.89!! El cheapo. Sardines are considered a “Best Choice” in Seafood Watch (my go-to source for seafood advice). One tin has 20% of your daily calcium, 134 IU of vitamin D, is a good source of vitamin B12 and selenium and has nearly 2 grams of omega-3s!! Click here for more nutritional info.
One thing I did discover from reading some labels: the mustard + hot sauce kinds ingredient lists are not all that glamorous. Modified corn starch and gums – I can do without those. So we decided to get the water packed kind and add our own sauces (this mustard one is leftover from a past trip)
I did find a fancier kind for $2.50 that is Mediterranean flavored with just: Sardines, olive oil, black olives, sunflower oil, spices, garlic powder, red bell pepper, and salt. Sounds tasty!! And all real foods.
People. If you eat crabs and tuna, you can eat sardines. The taste is almost identical to tuna and the concept is no worse than eating a crab or crayfish and no more gross than peel-and-eat shrimp!
Just flake them up with a fork and don’t look down!
They made an excellent addition to our pasta salad!
I added some steamed broc and more feta to the bowl and served myself a big ole portion.
Just like tuna! For real!
A few Glee episodes later, I was hungry again for a snack. I had a Caramel Oikos mixed with coconut, cacao nibs, and some LIFE cereal Karen gave us. This was just like an ice cream sundae!
Water water water!
Nite!
Laura says
I used to love sardines on toast when I was little! Also, if people are really bothered by the appearance of the whole fish – which I admit that I am, as someone who was a vegetarian for years, but have had to return to eating fish and chicken for health reasons – then you can usually buy cans of sardines that are already either skinned or pre-flaked.
Stef says
recovery smoothies + hot tubs sounds like heaven right about now. long runs/long exercise of any kind suppress my appetite too, weird. good thing the bandaid situation worked out this time!
Jessica @ How Sweet It Is says
Do sardines taste anything like anchovies?? Just curious. Funny tho, I also take a fish oil supplement that costs an arm and a leg. Why not just eat fish? That is so true.
Kath says
They are not salty like anchovies and not nearly as fishy. More like tuna!
greenbean says
i looooove sardines. you have to try adding sardines to a basic spicy tomato sauce. it’s so good served with steamed broccoli.
Maggie @ Fit.Fun.Food says
Great post! I’d love to read more posts from you about intuitive eating–it’s sounds like you have some really important, helpful stuff to say on the subject! Also, that hot tub pic is just adorable. Have a great night!
Kath says
Thanks Maggie. I’ll try to say more in upcoming posts!
Kara (@ Kara's Marathon) says
Is that an AAGPBL hat?? If so, where did you get it?? I must have one! 🙂
Kath says
I don’t know what that is! It’s a Lance hat – I guess it has to do with baseball too?
Jessica @ The Process of Healing says
You may have just convinced me to at least try sardines. I’ll try anything once! And I love fish. Salmon is for sure my favorite.. yummy!!
I agree with you on the intuitive eating completely. Your body will TELL you what it wants, you just have to pay attention and listen.
I will have to try the smoothies on longer runs when I’m running again because I always experienced a queasiness after long runs and eating and I had no clue why. I also found that I wasn’t any hungrier than normal the day of a long run but the next day I was starving!!!
Kath says
Try them!! If you can, start with a fancy brand in a fun sauce 🙂
Karla says
I haven’t had sardines in a long time (I think last time I had them was in Portugal about 3 years ago).
For some reason the idea of canned fish sort of weirds me out. You’re a brave one!
Food Makes Fun Fuel says
Smoothies and hot tubs–that would have been so much better than the weather here today!
Christena says
I actually like sardines, but not tuna. I like them on crackers topped with mustard. My sister and I used to eat them at grandmother’s house when we were kids and thought they were so cool in the little tin. So of course there’s a weird childhood/emotional connection there as well.
Congrats on the 11 miler!
Jenn Eats Nutritiously Now says
I’ve never had sardines. They just seem so SCARY to me haha.
Nutritious Foodie says
Hot tub after a cold run sounds great to me!
Jessica @ JJsVinBlanc says
Great topic and information! Is canned tuna in water also a good option and should it be eaten twice a week? Is it as good as an option as the sardines?
Kath says
Canned tuna is a source, but not nearly as good as sardines or salmon. Here’s a chart explaining all the options:
http://www.disabled-world.com/artman/publish/omega3.shtml
Anne P says
I love sardines. Always have 🙂 Yum!
lux says
I don’t mind sardines, but the bones make me grossed out… and I can’t find boneless sardines in my store.
Hot tub and smoothies sounds amazing! One of my favorite hot tub experiences was being in one with the snow falling down upon us and everywhere. It was great.
lynn (The Actors Diet) says
ahhhh hot tubs! i bet the smoothie hit the spot…
i make a really quick sardine dip using frozen spinach, laughing cow cheese, and a can of sardines. it’s surprisingly delicious with crackers!
Ginna says
Costco and sam’s club have a great box of frozen wild alaskan salmon, individually wrapped for cheap. They are already marinated and u just bake in the oven. Maybe worth the membership?
Allie (Live Laugh Eat) says
I used to eat a fish oil supplement everyday and I just remembered that I stopped for some reason. i think the bottle is lost in my apartment somewhere. I just had a whopping salmon steak tonight so I think I’m refueled on fish oil!
Kath–12 miles is amazing. You are SO on your way to the half mary. I had a date for quick sugar during my workout and it worked well! I think I’m gonna pack ’em in my gym bag!
MJ says
I’ve been wanting to try sardines, and thanks to you I think I will!
Penny (Blonde Bibliophile) says
I love sardines!!!!! But not the oil-packed. It’s too, well, oily. 🙂
Sarah says
Hi Kath!
I have been trying to wean myself off most (hopefully all, eventually) processed foods and I was just wondering if you had any tips on how to keep the ball rolling towards total health. I’ve read that you enjoyed your share of pizza, beer, and the like throughout your college years and I’d appreciate any insight into how you kicked those habits! Thanks 🙂
And you have also convinced me to try sardines by saying they taste like tuna!! Hope they’re as good as you say…
-Sarah
Kath says
Keep your fridge stocked with healthy foods!!! If they’re there, you’ll want to eat them.
jaclyn@todays lady says
Great job on the run!!! I would love to have a hot tub to relax in after work outs!!
Stacey@http://stacey-healthylife.blogspot.com/ says
I had been reading about sardines and their fish oil health benefits. You had me sold until I saw what they looked like:) Now I’m a little scared but maybe I can give it a try. If not I have a great seafood market a few miles from my house that I go to. I eat salmon and tuna often so I’m getting my omega 3’s. But I would like to try the sardines.
theemptynutjar says
I love fish. Kath, you are an all-star..
u need to “stuff” your dates with nut butter …terrific 🙂
Sarah @ Long Legs Healthy Life says
Hey Kath!
I wanted to comment on your blister situation, I’ve been away and just caught up on everything. I’m sure someone already suggested this, but for future blister prevention, I swear by double-layer running socks! I am prone to blisters, but since I started using these socks, I haven’t had 1! They keep the moisture away from your feet, and if there is going to be any friction, the layers of the sock rub together, rather than the sock or shoe rubbing directly on your skin causing the blister. If they’re available, you should try to get some wherever you get new shoes this week. Hope it helps!
Kath says
I just bought some nice $10 running socks and they seemed to work really well 🙂
Veggielady4life says
I have tried sardines in the past, but I have a hard time really liking them. Thanks for posting the pasta salad idea… and if you have any other recipes… please post those, too! Thanks so much!
caronae says
Congrats on the new PDR! And you totally just made sardines sound good!
Monica (Musings of The Granola Girl) says
I’ve never tried a recovery smoothie after a long run but might have to, sounds like it’d be the perfect meal.
Kaite@ Two Lives, One Lifestyle says
Thanks for the info on omega 3’s and salmon types. I love to learn more and make better nutritonal decisions!
Rachael says
Thanks so much for including for talking about sustainability when it comes to the fish you buy! Greenpeace puts out a great guide every year called “Carting Away Our Oceans” – it explains not only what fish are sustainable/not sustainable, but ranks grocery stores as well. Trader Joe’s, interestingly, has a terrible rating – they say they won’t institute a sustainable seafood policy until customers demand it…..
From a fellow North Carolinian (Asheville)
Rachael
Kath says
Oh bummer for TJ’s. I’ll have to see what was at the top!
Beth @ fatbustermack says
Talk about timing! We just tried Sardines for the first time last night and I thought it was a success! It was a simple Sardine and Avocado Sandwich from Alton brown. Yum! We need to find more ways to eat them!
Wendy says
There is truth to your thought that grass-fed beef containing more unsaturated fatty acids. I learned about it in grad school, but have forgotten the particulars. It has to do with how rumen bacteria process different feeds. When I find time to refresh my memory, I will get back to you.
Congrats on your 11+ miles today! PDR’s are so much fun. 🙂
Allie says
i think i am confusing sardines and anchovies…either way, the whole little fish in a tin freakies me out; and i love fish and could eat it everyday. however, you have convinced me to give them another try!
Ashley says
What an informational post. Thanks Kath!! Good to know about sardines..I’ve never tried them but might have to give them a shot. I also need to get my hands on a copy of Thrive. I was the same way with my long runs where I wasn’t starving that day but the few days after I was famished! You guys are too cute in the hot tub!! 🙂
Ida says
I also wonder about what sources are used to make fish oil supplements? I doubt they are sustainably made. makes more sense to eat real fish that you know the source of.
congrats on the 12miler- you’re going to rock your 1st half!
amanda @ fake ginger says
Wow, I learned a lot tonight! I don’t like fish at all though so I guess I should continue taking the supplement? You have inspired me to at least give sardines a try!
Morgan @ Healthy Happy Place says
love that went right into the hot tub after your run. it feels SO good to do that sometimes!
you couldn’t pay me to eat sardines. the smell alone makes me want to leave the room!! I can stand the smell of tuna, but not if it’s too overpowering
Kath says
I think tuna’s smell is almost as strong as sardines!
Carrie (Love Healthy Living) says
Sardines? No way! I’ll just keep taking my fish oil supplement, thank you very much. 🙂
Jill says
My mom LOVES sardines and eats them all the time. I bought that salmon at Costco too but since having fresh canned salmon (from my uncle the fisherman ) and also having Pacific Trading Co. no salt added (very pricey) the Costco salmon surprised me by the sodium content! 220mg/2oz! I guess you can’t win them all, I just wish I could find a low sodium fairly priced wild salmon.
Jessica Lee says
I’ve never had sardines before but I should totally try them. I pretty much love all seafood. Just bought some Starkist Tuna today 🙂
Heather (Heather's Dish) says
interesting…i like your sassy approach to this! i’ll be looking for sardines this week now…you really can’t beat a good protein source for $.89!
Nicole says
Congrats on your mileage! That is awesome. Good for you! You must feel amazing 🙂 The hot tub shots are great; you must have had a blast!
I just re-introduced sardines into my life. They are so yummy, good for you and cheap! Plus, they are very low in mercury. I recently tried Alton Brown’s Sardine and Avocado sandwich recipe, with my own little twist.
You can check it out here – http://healthychow.com/2010/02/12/surprise-sardine-avocado-pizza/
For all of you who don’t like the smell, a squirt of lemon juice helps to cure that. Also, for those who don’t like to see the actual ‘fish body’, just mash it up and it looks just like canned tuna. Mixing in a little bit of red wine vinegar also helps to cut down on the fishiness.
Jenny says
Look at all that fog!!
Your remake of an ice cream sundae is great! I need to try it sometime!
Shiloh says
Couldn’t our ancestors who lived in the middle of continents eaten river fish for omega 3’s (like salmon)?
Kath says
Yes!!
Freya @ Brit Chick Runs says
Great run! Well done 🙂
I looovee sardines – over here you can get tins for just 40p or so, and they are just in brine, no sauces – I go through phases of living off them 😛 plus they are SO DELICIOUS! I’m glad you gave all that nutritional reasoning behind them, cos I wasn’t sure how much of it was real and how much was junk. Thanks!! 🙂
Hannah says
I’m a big fan of sardines, always have been! While it was considered a bit odd in Australia, by family and I used to have Sunday morning sardines on toast, drizzled with white wine viegar. I’m eating them a lot on my European travels, actually, because they’re fairly cheap and a good source of calcium when I don’t have access to a fridge for yoghurt. Yay for seeing someone with a following like you suggest eating them! 😀
The Paris Food Blague says
yay for the sardine shoutout! plus the sustainable seafood shoutout! what i like so much about your blog is that you seem to take into account all the aspects of healthy living–including health for the environment. i am always shocked by people who know tons about nutrition, obsess over food, and still eat tuna everyday. if you have the time and motivation to worry about omega 3s or lowcal food or whatever, you should also give some thought to the moral ramifications of what you eat as well…
I am a little scared of tinned sardines, so thanks for this post! have you tried fresh ones?? soooo much better. so good.
à bientôt!
The Paris Food Blague
Kath says
I have no seen fresh ones before! I wouldn’t have the slightest idea how to cook a whole raw sardine though… I did eat minnows in Africa!
sarah (the SHU box) says
mmm fish.
re: the canned wild alaskan at costco — i read in real simple this weekend that stores like costco and sam’s are actually okay with going shopping with a friend who has a card, as long as the friend pays (ie, you can pay them back, but they have to pay in the store). they say it’s a good way for people to ‘try out’ the store and enjoy the experience of shopping more. so if you have any friends with costco memberships you could put them to use 🙂 we belong and i would be happy to take you canned salmon shopping if you’re ever in the area!! =D
Kath says
I read that article too 🙂 I’ll have to see if I can go with Kate and Nate sometime! (Or you!!)
christie @ honoring health says
I have never had sardines before so thanks for the info. I love anchovies, in fact, I love to make pasta with them. I read higher in the comments that sardines are not as salty and fishy as anchovies but I bet they would be tasty anyway.
Stacey says
Long runs seem to supress my hunger too! Jason and I ran 10-11 miles on Saturday, and you would think that my tummy would be rumbling after the run, but it never did! I got sick of waiting for the natural hunger cues, so I went ahead and ate. Maybe it’s because our bodies are focusing on getting through the run?? I dunno.
I DO know that that hot tub looks very appealing!!
Chelsea (Chelsea's Chew and Run Fun) says
I’ve loved sardines ever since I was a little girl. I agree, they offer a ton of health benefits and are super tasty (especially when packed in olive oil and seasoning). There are so many ways to enjoy them (your amazing greek salad, on saltines or multigrain crackers, by themselves, etc.), they’re cheap, and they last an eternity in the pantry. I’m with you on the fish oil supplement, I just don’t feel comfortable paying for supplements when I could be getting the real vitamins from whole, fresh foods. It’s surprisingly easy to sneak fish into the diet and reach that Omega-3 “quota.”
Awesome job on your long run! I love your green monster “cereal bowls.” 🙂
Nicole, RD says
I’ve never had a sardine and I think I want to keep it that way! I know they’re packed with vitamin D and calcium, though!
Laura says
Don’t forget mackerel too!!
debra says
Instead of an ice bath, which living in central ny in winter is the least enjoyable thing to think about after a long run, why not try an epsom salt bath? I started doing that last summer while training for my first ultra. Here is one link with more info and if you google it you’ll find lots of info. One of the keys is not to have the water too hot. Enjoy!
http://www.care2.com/greenliving/health-benefits-of-epsom-salt-baths.html#
Kath says
Funny you mention that because I used to do public relations for the Epsom Salt Council and talk about their benefits all day long!! I would if my bathtub weren’t super cleaned up for house showings 🙂
Lara says
That is exactly what I have always heard/read about the non-fish sources of Omega 3’s, our body really does not convent them adequately.
Did she specify a portion size of the fish to eat 2/week? I imagine you need an adequate serving size to get the benefits? Is there a brand of sardines you find taste better? I tried one and it was so fishy and metallic tasting I coudln’t eat it (might have been the Bumble Bee) I LOVE fish so a fishy taste is not a problem usually but these were not good. I would love to get into sardines because they are so cheap and healthy. My fresh wild salmon habit is putting a dent in my budget.
Kath says
3 ounces
Kelly @ Local Foodie Fight says
This is super interesting because the other day I was thinking about the concept of eating sardines and wondering why it’s so gross. I literally have never met a person that says “I love sardines” or even “Sure, I don’t mind sardines on my pizza/in my ceasar salad” but I have heard about its sustainability and about its awesome health benefits. and its cheap too? hm. may have to take you up on this offer. “sounds” gross but what the heck a lot of the stuff I eat “sounded” gross at first til I ate it and it was delicious.
i agree with you i would eat salmon once or twice a week but the wild alaskan variety is impossible to come by in restaurants and only available sometimes at WF but its sooo expensive. sardines, may give you a try!
Daniel says
I know it’s been said at least twice, but I couldn’t agree more that you should try out Alton’s “Sardicado Sandwich” recipe. I’m a HUGE fan of avocado and the first time I saw the episode where it was introduced I knew it was time to try out sardines for the first time. It’s soooo creamy and deliciousssss!!! I make them all the time now just with the water variety instead of oil (I learned in Chemistry about the healthy fats in the fish being soluble with the oil in the tins due to the “like dissolves like” property. I love when the professor incorporates food science into the lectures!!!)
Do you know if all sardines are sustainable btw? I’d hate to be buying a brand of sardines that is farmed or something of the nature where it’s much lower in nutrients like wild vs. farmed salmon. I get the Brunswick sardines in spring water, no salt added and they were on sale too!! (.99 instead of .89 though)
Kath says
I am not quite sure about farmed sardines. I don’t believe that Seafood Watch mentioned them? Double check there.
Heather @ Side of Sneakers says
A soak in the hot tub sounds like the perfect post-run activity!! Glad the running’s going well for you- you are just speeding through training! 🙂
Susan says
Thanks for the great info.! I take fish oil every day because I don’t ever eat fish…I’ve tried to eat real fish, I swear! There is just no way I can eat those sardines. The way I feel about them is probably the way you feel about onions. I don’t even like tuna fish. I wish I could get past my aversion, especially since seafood is so healthy for you.
Lia says
I am super excited that you are getting into sardines. I have been thinking about adding them to my diet but I wasn’t really sure how. Keep the ideas coming! 🙂
Amanda @ Cakes and Ale says
I love sardines! I love canned fish in general, in fact. My husband can’t stand it, but I love knowing that it’s a cheap and easy way to get some omega-3s in my diet. I love to flake some sardines up, mix with mustard and greek yogurt and dill and serve on crackers!
Also, I bought some fresh sardines from WF recently and they were spectacular! Also, not expensive!
Jo says
Sardines are good, especially with a bit of tomato sauce (i.e pasta sauce, not ketchup!). My love is mackeral though, especially smoked mackeral…. its so versatile too, pan fried, mackeral fish cakes, pate etc…. love it. Although I don’t think I would touch tinned mackeral – yuk. However, I haven’t tried it!
Sophie @ yumventures says
Thank you for this information! I love learning how there are ways to not take supplements (they always upset my stomach!) and instead eat foods to give you the vitamins and minerals you need! I have some sardines and anchovies at home but have never used them…perhaps its time to bring them out!
Showty says
Ok, so, I am buying sardines TODAY! I have loved them my whole life but stopped buying them when my husband starting making fun of me! Too Bad I say! I need my Omega 3’s!!
Cassie @ A Very Busy Mind says
I’ve been having the fish oil supplement debate with myself as well. I actually just declared yesterday that the first meat I’m having when lent is over is salmon (went vegetarian for the forty days…mostly because I wanted to try out a vegetarian diet – I’m not catholic). Man, Kath, those sardines, though? I don’t think I can do it! Props to you! 🙂
Jill says
One reason why a lot of people do take fish oil supplements is that, if you buy from a reputable company (Nordic Naturals, Carlson, etc), they are purified and free of heavy metals and the other many contaminents that are in the waters. I’m sure you’ve already heard about that being a huge issue, especially with tuna. I work for several supplement and herb companies, and I alternate between eating fish, taking a supplemental fish oil, as well as Borage oil.
Cynthia (It All Changes) says
This post is so full of useful info for me that I’m going to have to reread it. I love the salmon and sardines idea. It’s a mental thing for me but I think I should give it a try.
And I love that you let you body tell you about how to eat after long runs. I’m never really hungry but I am hungrier today after my long run and am eating more but it balances.
The Healthy Apple says
O Myyy Gooodness; I am eating that canned salmon right now and I eat the Bear & Wolf salmon everyday for lunch…it’s amazing and I need to find a similar brand as I don’t have Costco here in Manhattan….Let me know if you find another delicious canned salmon brand….
Great post, Kath!
Mastering Public Health says
Ever since I had a fish bone lodged in my throat (sad but true) years ago — in a fish fillet, of all things — I steer clear of fish. It had to be surgically removed by an ENT! *Shudder.* Be careful! I’ll take the supplement. (Though I do miss tuna. ;))
Lisa @ Early Morning Run says
I have found too, that after my initial post-long run meal I really am not hungry the rest of the day, but the next day is a totally different story!! I feel it’s not a very healthy way of going about it because I need to balance my calorie intake better.
Thanks for posting about Sardines. I also need to increase the amount of fish (and omega-3s) but Sardines just kind of freak me out a litte! The picture makes it look like there is skin on the fish. You don’t eat the skin, right?
Thanks!!
Kath says
YES. You eat the skin, bones and all.
Elina says
I’m so glad you did this post on sardines. I really love them – I think they taste better than tuna! Alton Brown actually did a little segment on how he lost weight and sardines were part of his “secret,” and reminded me how much I love them. I hope some more people try them because of you. You have a great outreach and it is a more sustainable (and healthy!) option. 🙂
Hannah says
That pasta salad looks amazing! What’s your recipe for it?
Kath says
Coming to Good Bite video soon
alfredoe says
Hi All. First time here. Nice blog, lots of information.
It is important to have in mind that there are certain conditions to get the benefits fish oil can bring.
First, you need to take a minimum amount of fish oil, krill oil or cod liver oil at a certain frequency.
There is not an establish amount of omega 3 for any health benefit but I recommend to take at least 900 mg per day of omega 3 fats (close to 3.000 mg of fish oil), EPA plus DHA, per day.
Also, you should lower your intake of omega 6 fats (mostly grains and grain oils) since omega 3 and omega 6 counteract each other in the body. The best way to reduce omega 6 fats is to eliminate form your diet all starches, that is all grains and grain oil.
Please read more at http://www.omega-3-fish-oil-wonders.com/fish-oil.html
Best wishes,
Alfredoe
Jenn (www. j3nn.net ) says
I LOVE fish, well, all seafood really. Salmon is in my top 5 favorite foods. Trader Joe’s sells no salt added wild Alaskam canned salmon. I buy 10-15 cans at a time! It’s absolutely fantastic. 🙂
Jenn
Kel says
I just discovered sardines about a month ago and I love them!
If you take a crusty piece of bread, smear some mashed sardines, and top it with avocado? Heavenly fats!
And so delicious!
Angie All The Way says
Thanks for the pep talk and info on sardines! I’ve had a tin of them in my cupboards for wayyyy too long for all of the reasons you’ve pointed out, but I haven’t been brave enough to open them! 😀 I think I will try your pasta salad suggestion and I look forward to seeing your creative ways of incorporating them into your diet. Thanks so much!
bein' good to me says
Thanks for posting this, Kath. Last week I saw Nicole @ Healthy Chow’s comment on this post and ran out to buy sardines to try out her recipe. I’m happy to report that sardines are really nothing to be afraid of! Thanks for inspiring me to try it out and “showing me the light”. 😉
Jonny Hamachi says
Looks Great!!
Welcome to the Society.
Marianne says
I have a can of sardines in my cupboard that I bought some time ago because I wanted to try them. This post has just reminded me I need to get on that. I love tuna, so hopefully they are as similar as you say 🙂
robin says
I love sardines, my dad got me hooked on them as a kid. Put them on a saltine and good to go.
Ika says
No offense to vegans, but I have a serious B12 vitamin defficiency it made my body rather miserable..I’m always tired, I have headache, depression comes easily and some weeks I just can’t do my exercise because I have no energy.. So I have to eat animal product more often (I’m not a meat person but I’m okay with eggs and dairy).. my doctor said that no plant-based substitution is ever good enough..if you need omega 3 then you should eat fish (re: the chia seed experiment above) etc.. thus, the eat real food philosophy!