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
- ½ teaspoon cayenne or paprika, to taste
- ½ teaspoon each sea salt and black pepper
- 1-2 teaspoons butter or oil
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.
[Tweet “DHEA Facts and an Omega 3 Rich Recipe! @LCCotter #omegas #glutenfree #fitfluential”]
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Why are you suggesting cooking oils? Omega ratio is important, cooking oils are not needed and are not good for the body! Omega-6s are pro-inflammatory.
Thanks LCCotter for the great nutrition information and help me to decide my menu for lunch. 🙂
Heather @ FITaspire
Since 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!
I 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!
Linda @ Fit Fed and Happy
I try really hard to balance my omegas, so I’ve given up almonds and started eating more fish 🙂
Well 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!
oh can i come?!
love 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!
yes! you need! how are you these days?
I 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! 😉
it must be all fish too! we’re swimming in a fountain of youth
I 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.
Jen @ Chase the Red Grape
Fish 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!
now you have me craving mackerel for breakfast… so nourishing indeed!
Danielle @ Eat Primal, Run Hard
I 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!
now that is awesome! you are a great sherpa wife!
Morganne @ Nut Butter Runner
I obviously love this post! 🙂
Dr. Kumar Shivdasani
Omegas 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.
Megan @ Skinny Fitalicious
It’s good that I love fish because if I didn’t I would probably be dead with all my stress.
meredith @ The Cookie ChRUNicles
I 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!
Anne Marie | Grass Fed Salsa
I 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!
Axel (@ Iron Rogue)
We 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.
i like your wife! great minds.. we need a sushi meet up!
Well, 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!!!
oh i wonder if it was the type of fish. Sometimes shell fish are easy on stomach
She Rocks Fitness
I 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
Domi @ Eat, Pray, Lift
Love 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.
hehe anytime! and we love barleans, not fishy either if you get the fish swirl. Plus it’s emulsified
Ooooh 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?
i don’t think it’s readily available in Canada. Are you coming to states again soon? I’ll get you some if so!
I live in the US! In Pittsburgh! 🙂
well 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! [email protected]
Brianna @ I run He tris
I 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!
yes, can’t wait to hear from you!
Erin @ Her Heartland Soul
Great 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
haha well maybe we can start you off slow
I 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. 😀
Ok we need an email catch up! We take two different kinds of omegas. Have you tried fermented cod liver oil?
Laura @ Mommy Run Fast
Big 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!
Amanda @ .running with spoons.
All 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
Megan (The Lyons' Share)
I’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!)
kristin @ W [H] A T C H
i eat nuts and seeds daily and pick up seaweed salad at least once a week. great idea to supplement a smoothie!
Ashley @ My Food N Fitness Diaries
You 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!
Thank 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!
Taylor @ LiftingRevolution
Yay for fish! We have been obsessed with it and here’s to hoping it keeps me young 😉
Jody - Fit at 56
Always great info!!!! Not a fish fan right now BUT I do the chia & flax & all… hopefully enough of it! 🙂
Paige @ Your Trainer Paige
Ha! I like the new motto. I need to place an order with Sizzlefish. I could totally go for some salmon and trout!
Holly @ EatGreatBEGreat
Honestly, 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.
Brittany @ Delights and Delectables
you know i need DHEA.. stupid stress… LOL
Christine @ Love, Life, Surf
I 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!
Great 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!
What a perfect Monday reminder. Off to eat ALL the fish. 🙂
such 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.
you 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!
Kirtley Freckleton @ The Gist of Fit
Hahaha 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!!
well, it’s life. It’s not easy at times, but it’s also worth every bit! you are right!
I’ve definitely been trying to incorporate more fish, I need to work on my variety now
good! you do live by the ocean.. stock up!
Laura @ Sprint 2 the Table
You 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? 😉
Awesome 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?
the barleans is a 3-6-9 blend, definitely a good one to supplement with, in my opinion.
Heather (Where's the Beach)
Thanks for the info! As I sit here eating my oatmeal that I completely forgot to add my chia seeds to last night 🙁
Erin @ The Almond Eater
Thank you for being so knowledgeable! I love fish and I love nuts, so I’d say that’s a good start.
I DO I DO!!!!
but then Im a nerdy CARLA 🙂
Michele @ paleorunningmomma
I 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.
you are my twin! <3 fish
Rebecca @ Strength and Sunshine
FISH FOR LIFE!
I 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!
one race at a time, right?!
yup, 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.
adrenals like to yell at us, yes?! haha
Livi @ Eat, Pray, Work It Out
Great Info, thanks for sharing!!
Good thing I have a salmon fillet in the fridge! Thank you for this knowledge-boosting info 🙂
Arman @ thebigmansworld
You 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!
ya, nuts can be tricky. I need an update on you by the way!