So I have a new motto.
Keep calm, and eat more F I S H. Yes, hear me out now! Ok?
You see, the Kiwi and I have chosen a lifestyle that throws us a lot of curveballs, meaning, one day everything is golden and the next all hell has broken loose. Hey, we get that. We’re almost used it. Take last weekend for instance. James is ready to race and I get to be there to help! We arrive safe and sound at our destination and relax until the day before. He starts to put his bike together only to realize it’s been damaged (TSA’s mishap). Curveball-> stress to get it fixed before race-> stressed because now we might have spent money on a trip that He cannot even race.
But those little mishaps are not in our control and we did the best we could to get it all in order again before the race.
Okay, so where am I going with this? Stress. I can’t do anything to help my husband’s situation, but I can be there to support and then make sure he gets the important nutrients he needs post race to DESTRESS.
So back to that motto –> Keep Calm and Eat Fish —> increase the body’s production of DHEA (hormone), and hopefully bypass adrenal fatigue. We can’t have that happening if we wants to continue to race!
But WAIT!? –> I’m sure you’re wondering… What the heck is DHEA and why is it important?
The sherpa/nutrition specialist/science nerd side of me thinks about this.
DHEA is hormone, full name dehydroepiandrosterone. This hormone is a crucial anti-aging hormone produced by our adrenal glands. It is also a cofactor in the production of several other hormones. We peak the production of this hormone in our 20’s, and if we didn’t stress or eat unhealthy (which isn’t realistic), then we’d probably continue to produce it well into our 90’s. Unfortunately, new research has stated that low levels of DHEA are often found in many adults due to…. ahem —> STRESS. You know, like the exhausted adrenal glands kind of stress. It is not until our 40s that we begin to feel the effects of lower DHEA levels.
Source –> and a good read.
Okay, so how do we get our DHEA up? DHEA is (technically) not found in food therefore we need eat certain foods that help increase your DHEA. If the body has enough DHEA, it will not produce any more, no matter what your diet. This is a safety mechanism controlled by the brain and the adrenal gland. Certain foods high in omega-3 fatty acids (FISH), such as salmon, sablefish, rainbow trout and cod, can also help the body better use its naturally produced DHEA.
[print_this] Blackened Trout
- Two 4 oz trout fillets
- ½ tablespoon chili pepper
- 1 teaspoon dry onion or garlic powder
- 1/2 teaspoon cayenne or paprika, to taste
- 1/2 teaspoon each sea salt and black pepper
- 1-2 teaspoons butter or oil
- Lime
First, mix your dry ingredients in a bowl. Transfer onto a plate. Next, wet each fillet then douse each fillet in your dry mix. Set aside.
Heat your skillet on medium high and add the oil and butter and make sure the pan or griddle is evenly coated. Once heated, add your fish fillets. Turn and continue to cook until skin is crispy and trout is firm. I’d say this takes about 5 minutes each fillet.
Once finished, squeeze a little fresh lime on top! This dish goes great with steamed rice or grilled veggies. [/print_this]
Don’t eat fish? That’s okay, you can get omega 3 fatty acids from plant source such flax seed, chia, walnuts, Seaweed and more! Personally, I’d soak these nuts/seeds first so you can digest them better if you are trying to heal your gut.
We also use the vegan Barleans swirl in our smoothies to add a variety of Omega 3 fatty acid sources to our diet. It also is easy to digest (for us).
Do you take care of your DHEA levels? I know, such a nerdy question.
Cheers,
LC
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Arman @ thebigmansworld says
August 25, 2014 at 4:50 AMYou are a wealth of knowledge….I do enjoy my fish constantly, but am abit wary now of negating it with nuts! It’s such a tough medium to find balance with!
LCCotter says
August 25, 2014 at 7:16 AMya, nuts can be tricky. I need an update on you by the way!
Marju says
August 25, 2014 at 4:59 AMGood thing I have a salmon fillet in the fridge! Thank you for this knowledge-boosting info 🙂
LCCotter says
August 25, 2014 at 7:18 AMperfect!!! enjoy
Livi @ Eat, Pray, Work It Out says
August 25, 2014 at 5:43 AMGreat Info, thanks for sharing!!
Tara Newman says
August 25, 2014 at 5:51 AMyup, yup, yup. You speak the truth…Have always liked fish but never realized it’s importance to my health until I learned of it’s connection to Adrenal Fatigue.
LCCotter says
August 25, 2014 at 2:41 PMadrenals like to yell at us, yes?! haha
Tina Muir says
August 25, 2014 at 5:53 AMI am trrryyyinnnnggg to make sure I have fish once per week, and you know me I am a stress head so it can only help! I should up it to twice a week, but while I am in the process of moving….once will be enough haha!
You and Kiwi are very good at handling curveballs, and are a lesson to all of us. I was strangely calm before my race this weekend, maybe I am learning to handle all my cortisol levels….or calm them down!
LCCotter says
August 25, 2014 at 2:38 PMone race at a time, right?!
Rebecca @ Strength and Sunshine says
August 25, 2014 at 5:57 AMFISH FOR LIFE!
Michele @ paleorunningmomma says
August 25, 2014 at 6:05 AMI love fish and that looks like a great recipe! Plus great nutrition information as usual. I don’t eat a lot of nuts, so fish is my main source of omega 3s.
LCCotter says
August 25, 2014 at 2:46 PMyou are my twin! <3 fish
CARLA says
August 25, 2014 at 6:21 AMI DO I DO!!!!
but then Im a nerdy CARLA 🙂
Erin @ The Almond Eater says
August 25, 2014 at 6:31 AMThank you for being so knowledgeable! I love fish and I love nuts, so I’d say that’s a good start.
Heather (Where's the Beach) says
August 25, 2014 at 7:09 AMThanks for the info! As I sit here eating my oatmeal that I completely forgot to add my chia seeds to last night 🙁
shashi says
August 25, 2014 at 7:10 AMAwesome post Lindsay, and killer recipe! – I have been reading about the effects of adrenal fatigue and came across some articles that advice supplementing not only omega 3’s but omega 6 and omega 9 too – seeing you are a nutritionist I was wondering what your thoughts were?
LCCotter says
August 25, 2014 at 7:19 AMthe barleans is a 3-6-9 blend, definitely a good one to supplement with, in my opinion.
Laura @ Sprint 2 the Table says
August 25, 2014 at 7:14 AMYou two are the poster kids for rolling with the punches. I’ll be eating my fish this week – 22 days til my company’s annual conference and I craaaaazy. Does wine have DHEAs? 😉
Amanda @runtothefinish says
August 25, 2014 at 7:20 AMI’ve definitely been trying to incorporate more fish, I need to work on my variety now
LCCotter says
August 25, 2014 at 2:47 PMgood! you do live by the ocean.. stock up!
Kirtley Freckleton @ The Gist of Fit says
August 25, 2014 at 7:42 AMHahaha yes a very nerdy question, but good timing! I was just talking about that w my hub yesterday. I am a big fan of fish–but don’t eat it so much. Been thinking about taking fish oil supps though.
I think your life is super cooooool. Must be way fun to travel around and root for your hub. The stress sounds stressful…but also kinda fun since it keeps you on your toes. I love any type of drama, even the bad, not sure why.
You’re awesome! Have a perfect day!!
LCCotter says
August 25, 2014 at 2:48 PMwell, it’s life. It’s not easy at times, but it’s also worth every bit! you are right!
Jen says
August 25, 2014 at 7:56 AMsuch a great post. my dietician recommended a new fish oil for me to get my dhea in. help get those hormones back on track. how do you like the barlean’s swirls? i check them out when i got to the store, but i’ve never tried them.
LCCotter says
August 25, 2014 at 2:54 PMyou would love the swirls since you are on a smoothie kick. Here’s my tip, email or DM barleans on twitter/FB. they usually send samples!
Jessica says
August 25, 2014 at 8:02 AMWhat a perfect Monday reminder. Off to eat ALL the fish. 🙂
misszippy says
August 25, 2014 at 8:19 AMGreat info here. I do eat lots of good fish but honestly never thought about the DHEA levels. And I should, at 48! Thanks for the recipe. I think I’ll pick up some trout at the new Whole Foods tomorrow and make it this week!
Christine @ Love, Life, Surf says
August 25, 2014 at 8:45 AMI love your nerdy questions (and your recipes too!). For the longest time, I couldn’t eat fish (allergic when I was younger) but thankfully grew out of that allergy. Now, fish is a huge part of my diet! I love your wealth of knowledge and you are always teaching me new things!
Brittany @ Delights and Delectables says
August 25, 2014 at 8:53 AMyou know i need DHEA.. stupid stress… LOL
Holly @ EatGreatBEGreat says
August 25, 2014 at 8:55 AMHonestly, I never really thought about my DHEA levels, but it makes perfect sense. I do enjoy fish quite a bit, so I’d say that’s where I get a lot of it from. Tilapia just so happens to be my favorite because it’s so mild and doesn’t have that strong fishy taste.
Paige @ Your Trainer Paige says
August 25, 2014 at 8:57 AMHa! I like the new motto. I need to place an order with Sizzlefish. I could totally go for some salmon and trout!
Jody - Fit at 56 says
August 25, 2014 at 9:06 AMAlways great info!!!! Not a fish fan right now BUT I do the chia & flax & all… hopefully enough of it! 🙂
Taylor @ LiftingRevolution says
August 25, 2014 at 9:54 AMYay for fish! We have been obsessed with it and here’s to hoping it keeps me young 😉
Lucie@FitSwissChick says
August 25, 2014 at 9:56 AMThank God I eat so much fish!! Maybe I can convince my body to carry on to produce until I am 90 🙂
I need to grill some trout soon, so good!
Ashley @ My Food N Fitness Diaries says
August 25, 2014 at 10:04 AMYou are a wealth of knowledge! And I’m so thankful for that so I can learn from you. Awesome info and great stuff to know. Love me some FISH!
kristin @ W [H] A T C H says
August 25, 2014 at 10:07 AMi eat nuts and seeds daily and pick up seaweed salad at least once a week. great idea to supplement a smoothie!
Megan (The Lyons' Share) says
August 25, 2014 at 10:08 AMI’m so sorry to hear the stressful situation at the race :(. I know life is dealing you a lot of ups and downs, and I also know you’re a master at putting things in perspective and leveling out the stress levels as much as possible, so I know you’ll get through it.
I LOVE fish, LOVE your science nerd side, and always appreciate the info! I do my best to take care of my DHEA levels with fish, chia, flax, fish oil, and more! I’ve had that Barlean’s before but haven’t gotten it in a while … love that it doesn’t taste fishy (at least to me!)
Amanda @ .running with spoons. says
August 25, 2014 at 10:29 AMAll I can say is thank GOODNESS for flax, chia, and fish oil pills for this non-fish-loving-girl 😆 Thank ya, as always, for the wealth of knowledge, lovely lady! xox
Laura @ Mommy Run Fast says
August 25, 2014 at 10:58 AMBig fish fans here! Although we sometimes forget to work it into our week but we aim for 1-2x each week. And oh MAN on the bike scenario- talk about stress!
Katie says
August 25, 2014 at 11:05 AMI hate salmon, though I know I should eat it.
I have been looking at DHEA for a few weeks, actually. There is mixed research about supplementing it. I know Omega-3s will help the body use what it already produces, but when stressed (i.e. adrenal fatigue) the body stops or slows the production, in which case, Omega-3 won’t do much. When DHEA is low, T4 conversion to T3 slows also, which triggers an avalanche of side effects. I have low T3 right now, so I’m considering supplementing, but the research is so mixed on it, I’m not sure if I should. I’m talking with my doctor about it this week!
And yes, I do take care of my DHEA levels, as much as I can. I get it tested yearly. Fellow nerd here. 😀
Lindsay says
August 25, 2014 at 11:11 AMOk we need an email catch up! We take two different kinds of omegas. Have you tried fermented cod liver oil?
Erin @ Her Heartland Soul says
August 25, 2014 at 11:28 AMGreat post! Ahh I know I need to eat more fish but I really don’t want to. It’s just so good for me! haha
LCCotter says
August 25, 2014 at 12:49 PMhaha well maybe we can start you off slow
Brianna @ I run He tris says
August 25, 2014 at 11:50 AMI first learned about DHEA when I was pregnant and was told to take it to help develop my sons brain. The problem is that the smell/taste of my bills kept me from being able to get them down!! We do eat a lot of fish though and my son seems to be one smart cookie! I’m going to be emailing you soon with some Hashimotos/gluten free advice soon!
LCCotter says
August 25, 2014 at 12:39 PMyes, can’t wait to hear from you!
Cassie says
August 25, 2014 at 12:21 PMOoooh this looks great! We eat SO MUCH fish and tend to go back and forth with the same recipes… I’m excited to try this one. I need to buy trout… I went looking for sablefish/black cod and they told me it would be a special order and $24/lb… say whaaaaaat?
LCCotter says
August 25, 2014 at 12:38 PMi don’t think it’s readily available in Canada. Are you coming to states again soon? I’ll get you some if so!
Cassie says
August 25, 2014 at 12:40 PMI live in the US! In Pittsburgh! 🙂
LCCotter says
August 25, 2014 at 12:54 PMwell now i feel stupid! haha i guess since i saw you with davida in a post way back when, i thought you were in Canada. LOL! Email me! cottercrunch@hotmail
Domi @ Eat, Pray, Lift says
August 25, 2014 at 12:55 PMLove it when you talk nerdy. 😉 Will have to look into the Barlean’s vegan swirl, as my DHEA levels need a bit of TLC these days.
LCCotter says
August 25, 2014 at 2:47 PMhehe anytime! and we love barleans, not fishy either if you get the fish swirl. Plus it’s emulsified
She Rocks Fitness says
August 25, 2014 at 1:41 PMI have no clue what mine are, but with all the fish that I have been consuming lately, I think I may actually be pretty good…Thanks to Sizzlefish…WOOT WOOT! Let’s catch up this week if you have time for me! XOXO
Kim says
August 25, 2014 at 1:43 PMWell, I hope everything worked out OK with the bike!!
We don’t eat fish as often as I would like – for some reason our oldest son thinks he is allergic to it – 2x after eating fish he had a bad stomachache. I think it is just coincidence!!!
LCCotter says
August 25, 2014 at 2:42 PMoh i wonder if it was the type of fish. Sometimes shell fish are easy on stomach
Axel (@ Iron Rogue) says
August 25, 2014 at 2:41 PMWe eat fish once a week (not including sushi). My wife likes the heart and brain health aspect of the Omegas (we also consume chia, the kids get extra spoonfuls of fish oil, and our milk is fortified), while I’m all about the anti-inflammatory.
LCCotter says
August 25, 2014 at 2:53 PMi like your wife! great minds.. we need a sushi meet up!
Anne Marie | Grass Fed Salsa says
August 25, 2014 at 3:11 PMI had no idea the DHEA/stress connection!
I eat fish every single day, but I unfortunately still have that stress. Working on other ways to help get that under control, but I’m glad to hear that I’m on the right track with my diet!
meredith @ The Cookie ChRUNicles says
August 25, 2014 at 5:55 PMI only knew from DHEA when I was nursing mommy because I remember that nursing babies were guaranteed there DHEA from breastmilk and I was proud of being able to give my son that lol. Sounds silly, I know… I don’t eat much fish at all but I do make up for that in chia seeds every day!
Megan @ Skinny Fitalicious says
August 25, 2014 at 6:10 PMIt’s good that I love fish because if I didn’t I would probably be dead with all my stress.
Dr. Kumar Shivdasani says
August 25, 2014 at 7:33 PMOmegas are so so so important. I’m glad you’ve pointed it out here in this post! Seafood in general are great sources of all omegas. Good to point out the connection to DHEA/stress! Good post.
Morganne @ Nut Butter Runner says
August 25, 2014 at 7:39 PMI obviously love this post! 🙂
Danielle @ Eat Primal, Run Hard says
August 26, 2014 at 2:33 AMI don’t know if we actively take care of our DHEA’s, but we eat a lot of omega 3’s: mackerel, sardines, avocado, salmon and nuts.
My husband had an off-road tri this weekend, and has no DOMS. I think part of this has to do with his recovery foods: lots of antioxidants (berries, tomatoes, avocados), protein and fat. Pretty much our normal fair anyway!
LCCotter says
August 26, 2014 at 6:26 AMnow that is awesome! you are a great sherpa wife!
Jen @ Chase the Red Grape says
August 26, 2014 at 4:36 AMFish rocks! I only started eating fish a few years back after hating it growing up – but I think your taste buds change so much when you get to the latter half of your 20’s (and ditch the processed food!).
Now I can’t get enough of it! Mackerel being my favourite. Eating my breakfast just now which includes herring! 🙂 it really is a nutritional powerhouse!
LCCotter says
August 26, 2014 at 6:26 AMnow you have me craving mackerel for breakfast… so nourishing indeed!
Meghan@CleanEatsFastFeets says
August 26, 2014 at 4:55 AMI really do wish I could eat fish….there’s something about the texture of it and most meats and cooked mushrooms that freaks me out…anyway, I realize how beneficial it would be to eat a diet rich in fish for so many reasons and this is yet another one. Thank god for flax and walnuts in the meantime. I get a good dose of those on a near daily basis since they’re staples in my granola recipes.
GiGi Eats says
August 26, 2014 at 8:21 AMI have been admitted to the hospital because of a DHEA overload…. Several times.
I kid, I kid! But seriously, I eat so much DHEA – maybe that’s why people think I am 13 years old?! Thanks ANTI-AGING properties! 😉
LCCotter says
August 26, 2014 at 12:42 PMit must be all fish too! we’re swimming in a fountain of youth
Bre says
August 26, 2014 at 9:39 AMlove this post and it’s a good kick in the butt to get more Barleans going again. I haven’t replaced my bottle since it ran out and since I don’t eat fish…oops. DHEA super slacker!
LCCotter says
August 26, 2014 at 12:40 PMyes! you need! how are you these days?
Krysten says
August 26, 2014 at 1:28 PMWell in that case I better go have some sushi for lunch and head out for seafood for dinner tomorrow while I am here in Vancouver!
LCCotter says
August 26, 2014 at 3:40 PMoh can i come?!
Linda @ Fit Fed and Happy says
August 27, 2014 at 7:45 AMI try really hard to balance my omegas, so I’ve given up almonds and started eating more fish 🙂
Laura @losingrace says
August 27, 2014 at 1:02 PMI love Fish but usually don’t eat enough of it. I am pretty good about supplements though because I know how important those levels are!
p.S. Bummer about the Kiwi’s bike being damaged by TSA!
Heather @ FITaspire says
August 29, 2014 at 11:41 AMSince I typically eat a LOT of fish, I’m hoping mine are taken care of, because I certainly have the stress that needs it recently. And vacation, that should help!
Coolsculpting says
July 24, 2015 at 1:36 AMThanks LCCotter for the great nutrition information and help me to decide my menu for lunch. 🙂