Another reason to add fish rich in omega-3 fatty acids to your food plan is that studies have shown that it can help people maintain healthy brains.
A study releases in March of 2012 showed that participants that had lower levels of omega-3’s had slightly smaller brains and scored lower on memory and cognitive tests than those with higher levels.
A February 28, 2012 article in the New York Times said the differential in brain sizes between the two groups was equal to about 2 years of normal brain aging.
Tuna, sardines and salmon, are all high in omega-3’s, and are a part of a Mediterranean diet which also includes whole grains, olive oils, and nuts.
http://www.cincinnati.md/oh/cincinnati/con-article/665651/omega%203%20fat/omega_3_supplements_may_not_aid_aging_brain.htm
There isn’t a recommended omega-3 recommendation level by the The Food and Drug Administration. The US dietary guidelines recommend at least 2 servings of seafood a week. Some doctors recommend 3 servings per week or supplementing your diet with fish-oil supplements. There are some studies that show that these supplements will not help older adults with brain issues though. http://www.cincinnati.md/oh/cincinnati/con-article/665651/omega%203%20fat/omega_3_supplements_may_not_aid_aging_brain.htm Some users of these products object to the small that can sometimes be emitted through your pores, but this issue can often be solved by buying a high quality fish oil from a recommended manufacturer.
Thursday 08/09/12- Exercise Diary:
Pure Barre class- 30 minutes
Strength training- upper body, DVD- 55 minutes
Thursday 08/09/12- Food Diary:
Breakfast-
1 cup egg whites, 1/2 cup onions, handful organic spinach (135 cal)
Whole wheat, low- calorie, english muffin [eggs served on top with a squeeze of lemon] (100 cal)
A.M. Snack-
1/2 banana(frozen) (45 cal)
Whey protein shake (125 cal)
Lunch-
2 3/8 oz. Mahi-mahi (60 cal)
8 oz Salad- spinach, cherry tomato’s,brocolli slaw, asparagus, green beans (88 cal)
3 oz quinoa (130 cal)
P.M. Snack-
whole wheat, low-carb tortilla, 2 tbls red pepper hummus (200 cal)
Dinner-
4 oz Chillean Sea Bass (290 cal)
1/2 cup brown rice, basil, peas (200 cal)
12 small asparagus spears (40 cal)
Dessert-
1/2 cup no-fat cottage cheese, 1/4 cup non-fat yogurt, berries (140 cal)
TOTAL CALORIES- 1829
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