Herb Crusted Trevally

Food Is Medicine

At Real Life Medicine, we firmly believe that real food is medicine. You can vastly improve your health by changing what you eat.
The best thing you can do for your health is to decrease your intake of ultra-processed food and increase your intake of real food, with a focus on protein and lots of low-starch veggies.

There is heaps of nutritional myth-information out there, the majority is pushed by supplement companies and “health” food products. Remember the supplement industry is largely unregulated and is a trillion dollar industry. The industry thrives on the premise of a shortcut, a magic bullet, the missing piece.

Omega-3 Fatty Acids

Fish is packed with omega-3 fatty acids. Omega 3 is known as an essential fatty acid meaning our body can’t make it, so it is essential we get it in our diet.

Omega-3 Fatty Acids and Heart Health

Omega-3s, particularly EPA and DHA found in fatty fish, have been associated with cardiovascular benefits. They may help reduce the risk of heart disease by lowering blood triglyceride levels and potentially reducing inflammation1. Ideally, eating fish rich in omega-3s at least twice a week to support heart health4.

Omega-3 Fatty Acids and Dementia Prevention

Recent studies have shed light on the potential of omega-3 fatty acids in reducing the risk of dementia, including Alzheimer's disease. While more research is needed, the current evidence is promising:
A large-scale study involving over 260,000 participants from the UK Biobank found that high levels of omega-3 in the blood were associated with a lower risk of dementia and Alzheimer's disease3. This association was observed across all age groups but was particularly strong in individuals over 60 years old.

Brain Structure and Function

Research suggests that omega-3 fatty acids may help maintain brain health by:

• Supporting brain structure: Higher omega-3 levels have been linked to larger hippocampus volume, an area crucial for memory1.
• Improving cognitive performance: Individuals with higher omega-3 levels tend to score better on cognitive tests1.

Omega-3 Fatty Acids and Inflammation Reduction

Omega-3 fatty acids have anti-inflammatory properties, which may help in managing various inflammatory conditions. Some studies suggest potential benefits for rheumatoid arthritis symptoms3.

Omega-3 Fatty Acids and Lung Health

Recent research indicates that higher levels of omega-3 fatty acids in the blood may be associated with better lung function over time. This suggests a potential role for omega-3s in maintaining respiratory health2.

Most people don't eat fish because they don’t know how to cook it. Here is a simple recipe that is fast and delicious and of course good for you

Herb-Crusted Baked Trevally

This delicious baked snapper recipe is perfect for a healthy, low carb dinner that's packed with flavour and protein.

Ingredients:

• 4 Trevally fillets (150g each)
• 1/2 cup grated Parmesan cheese
• 1/4 cup almond meal
• 1 tsp dried oregano
• 1 tsp dried thyme
• 1 tsp garlic powder
• 2 tbsp olive oil
• Salt and pepper to taste
• Lemon wedges for serving 

Instructions:

1. Preheat oven to 200°C (400°F).
2. In a shallow dish, mix Parmesan, almond meal, oregano, thyme, and garlic powder.
3. Brush snapper fillets with olive oil and season with salt and pepper.
4. Coat each fillet in the herb and cheese mixture, pressing gently to adhere.
5. Place on a lined baking sheet and bake for 12-15 minutes until fish flakes easily with a fork.( or cook in the airfryer for 8-10 minutes)
6. Serve immediately with lemon wedges.
    

Macros per serving:

Calories: 280 | Protein: 33g | Fat: 15g | Carbohydrates: 2g

Are supplements the answer?

Short answer not really unless for some reason you can’t eat fish

There are other components of fish, such as protein, vitamins A and D, iodine, and selenium that could be wholly or jointly responsible for the health benefits.

Eating fish is a powerful lever for improved heart and brain health.

https://www.mdpi.com/2072-6643/12/8/2278

There is evidence that Omega-3 supplements do NOT help heart or brain health

https://pubmed.ncbi.nlm.nih.gov/25446949/

Supplements may be helpful for inflammatory joint diseases like rheumatoid arthritis but you need to take a lot. This is 9 to 14 capsules (or five to seven capsules of fish oil concentrate) a day. This is about 130g-140g of grilled salmon or mackerel.

What do you need to do for good health?

The truth is that good health is multi-factorial. It is a combination of our genetics and our environment.

The way we live our lives has a profound effect on our health.

As lifestyle medicine doctors we focus on 6 s’

• Sustenance (low carb nutrition)
• Stress Management
• Strength
• Sleep
• Social connection
• Sunshine

Looking for Low Carb Meal Ideas?

Fish Pie

Lemon Butter Fish

Lemon Barramundi

Dr Mary Barson and Dr Lucy are the founders of Real Life Medicine. They help women who have been on every diet under the sun, optimise their health and achieve long lasting weight loss without feeling miserable or deprived.

They do this with their 3 step framework that 

• Improves metabolism
• Develops mindset skills 
• Provides tools to implement it easily into busy lives 

With this comes increased energy, vitality and confidence.

You can avoid chronic disease and stop living life on the sidelines!