Diet / Heart Health / Weight Loss

GetReal GetHealthy Challenge Week 7

Hay Challengers….Welcome to Week 7! On the menu: Fish, Beans and Nuts!

This week’s challenge is to go Mediterranean (oi!). The Mediterranean diet has been extensively studied and touted for it’s health attributes, specifically in preventing heart disease. It has also been linked to reduced risk of cancer, Alzheimer’s and other chronic diseases. Think of it as a suped-up Food Guide. It’s better because it gives specific recs for eating fish, beans and nuts – the healthy stuff most of us don’t get enough of. So what do these foods offer us anyways?

Fish – the best source of omega-3 fats, specifically EPA and DHA. Plant sources of omega-3’s (think flax, canola, walnuts, etc.) aren’t as potent in the body as the fish version. Omega-3’s provide protection against inflammation (who doesn’t need that!?)

Nuts – rich source of healthy polyunsaturated fats and high in important nutrients like potassium and magnesium. Think of them as little health gems.

Beans – great source of heart healthy soluble fibre; complex, filling carbohydrates; protein; and vitamin and minerals. Another nutritional gem!

Do It! This week, eat at least:

2 servings of fish

3-4 servings of nuts (1/4 cup, unsalted)

2-3 servings of beans or lentils (3/4 cup cooked)

Post it!

What’s your favourite ways to eat these foods? Do you have favourite recipes you use them in? If you found this easy as pie, or really hard, tell us why.

–        A & M


12 thoughts on “GetReal GetHealthy Challenge Week 7

  1. I love this challenge – I have no problem with the nuts (does nut butter count?) but need to eat more fish and beans!

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  3. I had fish for dinner last night – some nice haddock and I have nuts packed for lunch do far. I’ll probably also make a lasagna this week with spinach and beans!! yumm.

  4. I actually have no problems with nuts and have snacked on almonds before the challenge because they are so good for you and curb the appetite but I am a nut lover and like almost any kind of nut. Beans are another thing I love. Chili, bean soup, bean burritos, home made baked beans. Now fish is harder but I do like both Tuna and Salmon if canned fish count. I had a tuna sandwich and also a serving of fish for supper.

    • Hi Jan! Yes the canned fish count! Sandwiches are a great way to get them in. One of my personal fav ways to eat fish is a tuna melt with tomato and avacado – yumm! Sounds like you did awesome on this challenge. Could you share your baked bean recipe? Have been looking for a good one 🙂

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  6. Totally dropped the ball on this challenge – we didn’t get time to grocery shop or meal plan really! What a hectic, hectic week! The stupid part is my boyfriend (who does the cooking) and I loovveee beans and fish, so we will try to make up for it in the coming week.

    I am from the West coast and am used to FRESH seafood – anyone know a good place in Toronto for the best?

    • Hey Jen – thanks for sharing and being honest. Crazy weeks happen, c’est la vie! Yes, just because the week is over doesn’t mean can’t continue with the challenges. What’s your fav way to get in beans? Anyone know where to get the best seafood in TO?

  7. I know I am a little late posting. I know I don’t eat enough of the fish or beans. I know salmon is the best or one of the best types of fish to eat, but is white fish almost as beneficial?

    • Great question! Salmon is one of the highest in omega-3’s but there are a lot of fish that are also high, like haddock, sardine, mackerel, trout, halibut. And remember ALL fish has some – even tuna, so it’s better than nothing. 🙂

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