Posts tagged ‘oily fish’

November 25, 2013

Healthy Joints

by lrmetcalfe

jointsIf you suffer from the pain and discomfort of a joint problem, you may find that at this time of year, as the environment gets colder and damper, your issues worsen. There are a few simple steps you can take to improve joint problems…

Glucosamine
Glucosamine Hydrochloride, is a supplement commonly used by those suffering from joint problems. Glucoasmine is a precursor for glycosaminoglycans, a major component of joint cartilage, by encouraging healthy cartilage, arthritic conditions may improve.
Glucosamine, is available in a tablet and liquid form, as well as in topical creams and gels; it is often coupled with other joint protective nutrients, including MSM, Chondroitin and Omega 3.

Oily Fish & Omega 3
Eating three portions of oily fish or taking an Omega 3 supplement daily, could improve your joint problems. Omega 3, an essential fatty acid found in oily fish, has anti-inflammatory properties, and can help to reduce the inflammation associated with joint problems.

Fish high in Omega 3 include: sardines, mackerel, herring, tuna, salmon, anchovies. For some delicious recipes including omega 3 check out our article…Getting Fishy.
Alternatively, vegetarian sources of Omega 3 include linseeds, sunflower, pumpkin and sesame seeds, hazelnuts, cashew nuts, almonds and walnuts.

Joint friendly foods

Eating a healthy diet is essential, sufferers of joint problems who are overweight or obese, may find their condition improves if they change their diet and lose weight; the additional body-weight places extra strain on the joints.

Studies show that acid-forming foods including meat, alcohol and refined carbohydrates can acerbate arthritic conditions; increasing alkalising foods such as green vegetables and whole-grains (brown rice, millet, amaranth, spelt, barley and quinoa) may help. Eating three portions of oily fish each week may be beneficial too.

Try avoiding caffeine and swapping your coffee fixes for herbal teas, which naturally support joint health, such as, nettle or ginger tea.  To maintain healthy bones, ensure your diet is rich in calcium; look for low-fat dairy products, calcium can also be found in green leafy vegetables, dried fruit, tofu and yoghurt.

Vitamin D is essential for the absorption of calcium, it can be found in eggs, milk and oily fish, however, most vitamin D is made in the skin in response to sunlight, take a short walk each day to top up your vitamin D levels.

Gentle exercise
When your joints are aching, it is difficult to find the motivation to exercise, however doing a small amount of gentle exercise each day may help, try swimming, tai chi or walking.

Topical remedies  

I believe that a topical remedy alone will not make a vast amount of difference, however combining this with the correct diet, exercise regime and supplements could help. There are many topical arthritis remedies on the market, however I have received a lot of positive feedback from the following remedies:

Glucosamine Gel

A topical form of the more commonly used Glucosamine supplement, many arthritis sufferers report positive results from this gel.

Perskindol Gel

Ideal for sports injuries, this cooling menthol gel helps to relieve muscle pain and has a pain-killing effect.

Arnica

Available in a cream, lotion or gel, Arnica is a traditional herbal remedy which has an anti-inflammatory effect. A natural alternative to ibuprofen gel, it can be used for a variety of joint problems, relieving pain and stiffness. Can be used for sporting injuries as well as arthritis.

August 25, 2013

Getting Fishy

by lrmetcalfe

sTrying to increase your intake of Omega 3 fatty acids?

Check out these delicious easy fish recipes.

 

 

 

Neptune Pizza

For kids top with tuna, prawns and sweetcorn; for adults use tuna, anchovies, prawns and spinach leaves.

Serves 4-6

For the dough

375g plain flour

1 teaspoon salt

1 tablespoon caster sugar

7g dried active baking yeast

2 tablespoons olive oil

225ml warm water

For the topping

Tomato passata

Cheese

Tuna

Cocktail Prawns

Anchovies

Spinach

Sweetcorn

1. Combine flour, salt, sugar, and yeast in a large bowl. Mix in oil and warm water to form dough. Spread out on a large circular baking tray.

2. Spread with a little passata, sprinkle with cheese and add toppings.

3. Bake at 190 degrees for 20 to 25 minutes.

For another omega 3 hit serve with a rocket salad, using a dressing of lemon juice and flaxseed oil (two parts lemon juice to one part oil).

 

Happy Cheesy Fish Pie

I find traditional cheese pie quite sickly with the white sauce; this cheesy version is moist and delicious. Easy to make with kids, get them to make mini pies in small dishes and decorate with smiley faces, use cherry tomato halves for eyes, a carrot slice for a nose, a pea pod for a mouth- get creative.

Serves 4-6

Ingredients

1kg potatoes

1 carrot

2 sticks of celery

150g any white fish

150g salmon

150g smoked haddock

125g prawns

150g cheese

Olive oil

1 lemon- zest & juice

Milk

Butter

1. Preheat oven to 200 degrees and bring salted water to boil in a pan.

2. Peel potatoes, cut into chunks and add to water.

3. Get an oven dish, (or do steps 3-5 in a bowl and distribute into smaller oven dishes to make mini individual portions). Grate, carrot, celery and cheese into dish (or bowl).

4. Cut fish into chunks and add to oven dish (or bowl).

5. Add lemon zest and juice to fish, drizzle with a little oil and salt and pepper.

6. When potatoes are cooked, mash with a little milk and butter- enough to make a smooth mash.

7. Top fish with mashed potato.

8. If making ‘happy’ cheesy pies, top with smiley faces.

9. Bake in oven for 40 mins.

Serve with salad, steamed green vegetables or baked beans.

 

Tuna Sweetcorn Burgers

Serves 4

Ingredients

85g white bread, torn into pieces

198g can sweetcorn, drained

2 x 185g cans tuna in water, drained

25g grated cheese

3 spring onions, finely chopped

1 egg, beaten

2 tbsp vegetable oil

Wholemeal bread rolls or pitta breads, salsa and salad to serve

1. Whizz the bread in a food processor to crumbs, tip into a bowl, then whizz half the sweetcorn until finely chopped. Add the chopped corn, whole corn, tuna, cheese, spring onions and some salt and pepper into the bowl with the bread and mix well. Add the egg, bit by bit, until the mixture is sticky enough to be shaped into four even-size burgers.

2. Heat the oil in a non-stick pan, then cook the burgers for 5 mins on each side until golden and hot through the middle. Stuff into buns or pittas with salad and a dollop of salsa.

 

Sesame Haddock

Serves 4

Ingredients

2 slices white bread, blitzed into crumbs

1 tbsp sesame seeds

4 fillets skinless haddock or any white fish

2 tbsp plain yogurt

1 tbsp olive oil

1. Heat oven to 220 degrees.

2. Tip crumbs into a bowl with half the sesame seeds.

3. Brush fish fillets with yogurt and coat in the crumb mix. Lay on a baking tray and sprinkle over the remaining seeds.

4. Drizzle with a little olive oil, then bake for 15-20 mins.

5. Serve with oven-baked sweet potato wedges & coleslaw or salad.