A Case for Cod

Cod is native to both the Atlantic and the Pacific Oceans. It is part of the Gadidae family along with pollock, haddock, hake and whiting. When it comes to fish Cod is hands down one of my favorites. It is light and flaky and has a very limited “fishy flavor”. As with all fish, there is the fear that we will consume too much mercury in the process. However, there are several agencies that are working hard to ensure that you are educated on the safety of fish choices. Here are the links to them to educate yourselves.

http://www.seafoodwatch.org/

http://www.fishwatch.gov/

Now that that’s out of the way let’s look at the benefits. Cod is an excellent source of Vitamin B12, Iodine, Selenium, Phosphorus, and Protein. Additionally, Cod has several other health benefits. In a large number of studies, fish, such as Cod, have been shown to assist in regulating blood sugar. In one study involving individuals who were already diagnosed with coronary heart disease, lean fish, like Cod, have been shown to improve cardiovascular risk factors when consuming approximately 4 servings per week. Another benefit, that most people look for, is the weight loss benefits of Cod. The consumption of Cod, because of its high protein content, can curb your appetite and leave you feeling full.

There are still a few things that you should look for when you go to make your Cod purchase. If you are lucky enough, I’m unfortunately not, to have a fish monger, then you should get to know them. This will be someone that you can trust when wanting the best quality fish. This will also allow you to purchase the fish that are on display and not prepackaged. When looking at it the fillets should glisten white and have no browning or gaping. You can also smell it and it should smell more like seawater than fish. This is a very perishable product and should be used within the first two days of purchase or vacuum sealed and frozen. If you freeze it be sure to refrigerator thaw it. Don’t leave it on the counter all day to thaw.

So, how are we going to cook it? Cod cooks relatively quick, about 7 min per inch of thickness and should reach an internal temperature of 145 degrees Fahrenheit. The fish will become opaque and will flake away with a fork. I usually bake or broil mine and I will include a recipe later in the article. Grilling is near impossible because it is very delicate and will burn easily.

I made this recipe this weekend and I thought that it came out really good. This recipe is courtesy of http://www.morrisonhealth.com/

 

Broiled Cod Fish

submitted by Dr. Morrison

INGREDIENTS

  • 2 x 6 oz. Alaskan cod fillets
    • 1/2 teaspoon dried dill
    • 1 tablespoon extra-virgin olive oil
    • juice from 1/4 lemon
    • sea salt and black pepper

SERVINGS: 4

PREPARATION

Set oven on broil and allow to heat for 5 minutes. With a fork or spoon, mix extra virgin olive oil, lemon juice, dill, and black pepper in a small bowl. Place fillets onto ungreased cookie sheet, brush or spoon sauce on fillets, and place in oven.
Broil 5-6 minutes on each side. Remove once light golden color is achieved. Sprinkle with sea salt. Serve with brown rice or steamed vegetables.

Broiled Cod Recipedrm_recipe_broiledcodfish

If you aren’t consuming fish on a regular basis, I would strongly recommend that you begin to add it to your diet. The health benefits are amazing. If you have any questions, feel free to email me. Also, don’t forget to sign up for the Adam Delgado Fitness email newsletter by clicking the sign-up button at the top of the page. You can also follow me on Instagram and join my Facebook group by clicking here. Good luck and keep making 2017 your best year yet.

-Adam

The Importance of Omega-3s

Whathumbnail_img_1438t exactly is an Omega-3? Why do we need them? How do I make sure that I am taking enough?

These are some of the basic questions that I get when I recommend Omega-3s to anyone. Let’s start with the basics. What is an Omega-3? Omega-3s are what is known as a fatty acid and are part of the polyunsaturated fat group. Alpha-Linolenic Acid (ALA) is primarily found in plant-based foods. Flaxseed, Walnuts and Brussels Sprouts are excellent sources of ALA. Next is Eicosapentaenoic Acid (EPA), this along with its counterpart Docosahexaenoic Acid (DHA) are found primarily in fatty fish. Sardines, Salmon, Shrimp, Cod and Tuna are all good sources of EPA and DHA.

So, why do we need them? While each one individually provides its own benefit, combined they are the foundation for living a healthy life. Most of the ALA that you consume is stored in your cells as energy. However, it serves a much greater purpose as it is the building block for EPA and DHA. In a way, ALA is not important as EPA and DHA, and in another, it is the most important. Your body relies on

Let’s talk about your body’s internal functions when it comes to Omega-3s. Your body relies on prostaglandins, or messaging molecules, to ensure proper function of our inflammatory system. Why is this important, well, prostaglandins are made from EPA, and foods that are rich in EPA have been shown to have excellent anti-inflammatory effects. While EPA deals with our inflammatory systems, DHA deals with our nervous system, particularly it helps our brain function. According to the book, The World’s Healthiest Foods by George Mateljan (2nd Edition), “DHA actually accounts for 9-12% of our brains total weight.” A healthy level of Omega-3s have been shown to reduce the risk of heart disease, can help with stiffness and joint pain associated with Rheumatoid arthritis. They have also been shown to help with lowering depression, baby development, ADHD, Alzheimer’s and dementia, and have been shown in some studies, when paired with a diet and exercise,  to drop body fat by 25%. WebMD has so good information on how Omega-3s help and what they have been used to assist in. Click this link to go to their website.

So how do you ensure that you are consuming enough Omega-3s a day? Well, I’m glad that you asked. There are two options. Option 1 is consuming 8 oz. of wild caught salmon a day or 6.4 oz. of sardines a day, or eat 16 pouches of Starkist Albacore Tuna a day. Easy enough right? You know, I love fish, but even I am not willing to eat this much a day. Not to mention that there is no way that I could afford to eat 8 oz. of wild caught salmon a day. So, what is option number two you ask? Take a high-quality Fish Oil. Simple, convenient and doesn’t taste like fish. The consensus is that you should be getting at least 2.4 grams (g) per day of Omega-3s. When you purchase a fish oil makes sure that it contains at least that much in Omega-3s, but also that it has at least 400-500 milligrams (mg) each of EPA and DHA. For your ALA, make sure that you are eating your vegetable and enjoy a handful of walnuts.

When it comes to my Omega-3 supplement, I take 1st Phorm Full-Mega. In each 2 soft gel serving, I get 2400mg(2.4g) of total Omega-3s. I get 720mg of EPA and 480mg of DHA. Click here to get your own bottle of Full-Mega. You will not find a better fish oil/Omega-3 supplement on the market.

If you have any questions, feel free to contact me and I’ll do my best to answer them. Also, be sure to join our mailing list by clicking the sign up for newsletter button. The emails contain fitness and supplement information as well as healthy recipes and workout tips. Follow me on Instagram and Facebook as well for even more content. Keep killing it and make 2017 your best year yet.