Introduction
What You’ll Do: This week you’ll continue with the changes you have already made while adding fish to your diet. The trade off is eliminating “white food.” Why are you making these changes? Fish is good for you, it is a healthy protein source and contains omega-3 essential fatty acids, which reduce your cholesterol and help your brain. On the other hand, white foods like white flour and refined sugar are highly processed and have almost no nutrients.
How It Works: You can eat fish up to three times a week. You’ll have to watch a few things, though -– some fish contain mercury and pesticides. Fish is a great meat substitute and is simple to prepare. Avoiding white foods may be more complicated. White foods show up everywhere. This week, be sure to avoid any non-whole grain products and avoid anything with added sugar.
Get Motivated: You are more than halfway to fully adopting the Longevity Diet. The hardest changes are behind you, and you now have experience taking control of your diet. Just two more weeks and you will be eating healthy for good.
The Steps
Keep eating double veggies, more nuts, no dairy, and less meat while you:
- Get Fishy: You probably know that fish is good for you. The fat in fish is helpful to your body. Eat fish two or three times a week as a substitute meat. Be sure that you are eating wild fish like salmon. If you are having trouble finding fresh wild salmon, you could also eat sardines and anchovies (but watch the salt content). Look under the “tips” section below for important information about selecting the right fish.
- Ban White Food: When foods like sugar or flour end up white, it is because they are so highly processed that there is almost nothing left. Avoid these foods. The body processes these foods too quickly, causing both spikes in your blood sugar and weight gain.
Tips
- Find a fish market. An important part of incorporating fish into your diet is finding the freshest fish available. Ask your friends, family, coworkers where they buy their fish. Find a fish market. Ask to smell fish before you buy it (fresh fish does not smell fishy).
- Buy the right fish. Wild Pacific or Alaskan salmon is a great choice. Avoid anything farm-raised, as these could contain pesticides or antibiotics and have fewer omega-3 fatty acids.
- It is important to understand the mercury levels in fish. Go to the U.S. Environmental Protection Agency (EPA) webpage and learn about mercury in fish and recommended consumption patterns.
- Be careful if you might be pregnant (or are breastfeeding) – you’ll need to limit your fish consumption, as mercury can damage fetuses and young children. This means that you should not eat more than 12 ounces of low-mercury fish per week and steer entirely clear of tilefish, swordfish, shark or king mackerel. Go to the EPA's Fish Consumption Advisory for more specific information.
- Anchovies and sardines are cheap and easy fish options.
- In general, three or four ounces of fish are considered one serving.
- The word “fried” is not in your vocabulary. Don’t even think about fried fish.
- Learn to cook fish. Cooking good, fresh fish is easy. Just sauté it in olive oil with lemon and pepper. Ask the people at the fish market how to prepare the fish. They usually sell some seasonings and can tell you how to grill, broil or bake the fish, too.
- Avoid any foods with non-whole grain flour. That means no white bread and no “normal” pasta.
- Avoid any foods with added sugar. Look for sugar on the ingredient label. Limit desserts to one or two bites, if you must have them.
- Give yourself a reward each day you are “good” this week. Have some red wine or a square of dark chocolate. These are healthy and delicious.
More
Make fish your hobby. Get a cookbook or find a cooking class on preparing fish. Well-prepared fish can be the center of a five-star dish. Become an expert. Watch cooking shows on making fish. Remember to avoid using butter or frying anything. Fish can be your signature dish. Serve with a salad or vegetables for a terrific, healthy meal.
