Kind: captions
Language: en
today I'm going to be talking about five
surprising Seafoods that are healthy to
eat now I wrote about uh Seafoods in my
book Eat to beat your diets and so we're
going to actually talk about what are
some of the Nuggets of information that
I got from the research for that book
first Why is seafood food healthy well
it turns out that many kinds of seafood
have healthy Marine omega-3 fatty acids
these are healthy fats that are found in
fish and other types of seafood as you
am about to show you and uh this is the
reason why it's good for you now what
does Omega-3 do Omega-3s are Mother
Nature's natural anti-inflammatory
substances they also help to maintain
healthy circulation they um assist the
lining of your blood vessels the
endothelial cells um uh to be as healthy
as possible so your blood can flow
smoothly they protect the stem cells
that are in your body we all have stem
cells that are naturally found in our
body and these stem cells are important
for tissue repair regeneration so we
heal ourselves from the inside out
Omega-3s protect those cells to keep
them as viable and vital as possible for
regenerative healing omega-3 is also
good for gut microbiome they happen to
be very good for gut health keeping your
Healthy gut bacteria very happy and that
means it's good for your metabolism as
well the other thing that Omega-3s do is
help your immune system so if you tally
that list up of all the things that
Omega-3s do that tells you why you want
to actually eat seafood now what are the
best sources of a marine omega3 fatty
acids well you've probably heard about
it like Tuma and salmon and oily fish um
and it's true that marine fish are the
best sources of Omega-3s now if you're
vegan you can actually get it from
plant-based sources as well like chia
seeds but that's actually not directly
Omega-3s the from a precursor that your
body hasn't metabolized and you get a
lot more Omega-3s if you actually eat
seafood okay now you've probably heard
people say eat lower on the food chain
because the bigger fish have more likely
to have heavy metals like mercury in
them and that's true that's why you to
be careful about eating swordfish and
tuna and some of these larger fish but
then people say oh eat really low in the
food chain like Anchovies and sardines
and mackerels now I actually happen to
like sardines and mackerel all right but
not everybody does and here's the thing
sardines and mackerel are not the only
ways that you can get healthy Omega-3s
in seafood and this is where the
surprise comes in and I'm about to tell
you five foods that you probably didn't
expect to hear about and the first one
is cod cod is a flaky white fish it's
not considered an oily fish at all it's
very mild tasting and even people who
don't like fish generally like cod if
they actually have a cooked really
really well does not have a fishy flavor
at all have you ever had Cod well if
you've ever enjoyed fish and chips you
know that crunchy British snack in a pub
then it's probably made with Cod so you
probably had it because that's what's
usually used all right I'm not telling
you eat fish and chips but because it's
fried but Cod is a source of Omega-3s
how much omega-3 does a Cod have well it
turns out that cods um the healthy
amount of cod to eat is not very large
it's only the size
of a deck of playing cards so if you
want to actually have the same amount of
Omega-3s uh that's going to be healthy
for your metabolism all you need is to
have that playing deck uh size card deck
size of of cod now how many how much
omega-3 is in there 284 milligrams all
right so you might say I have no idea
what those numbers mean well let's
compare it to a known oily fish that has
Omega-3s like salmon Okay so so salmon
the size of a deck of playing cards has
1,565 mg of Omega-3 all right um so
that's five times more than what Cod has
Cod has only 18% of what salmon has so
the question is does cod have enough and
the answer is yes Cod has enough
Omega-3s in it to give you a health
benefit all right so that's a big
surprise now the other thing that
Omega-3s do is they help you burn body
fat and this is how Cod has been studied
uh to know so we know that that the
smaller amount of Omega-3s actually
makes a difference so this is a study
from the University of Iceland where
they studied 324 people and gave them
either salmon oily salmon with a lot of
Omega-3s or Cod not oily and much less
five times less Omega-3s to eat three
times a week that's not very much um for
eight weeks okay and what they did at
the very end of the study
is they measured uh the amount of weight
loss that was there uh and they also
measured body fat and here's what they
found the salmon eaters not surprisingly
lost a good amount of weight they lost
about 15 pounds okay after 8 weeks of
eating salmon but the cot eaters also
lost weight they lost about 10 PBS in
the same amount of time 10 pound weight
lost Improvement of metabolism that's
not bad so even though Cod has five
times less Omega-3s than salmon it has
enough to burn body fat and improve your
metabolism now I love to cook cod and
there's a lot of super easy ways to do
it so here's a practical tip uh from me
to you easiest way that I can tell you
how to cook cod get it in your Seafood
section or a fishmonger all right
fishmonger is a is a purveyor that
actually only sells seafood all right
and you take it home a little piece you
don't need very much uh and you can bake
or broil it in the oven just preheat the
oven to 400° fhe and while the oven is
heating up it's going to take a few
minutes all you do is you um coat the
cod with some flour and mix in a little
bit of dried oregano all right get a pan
like a cast iron pan sear it okay add a
little bit of extra olive oil and sear
it uh on each side about 2 minutes on
each side you can add a little garlic if
you want to give a little more flavor
then put that onto a baking sheet uh
squeeze some lemon onto it and then the
oven should be hot bake it till it's
flaky just takes about 10 minutes on
each side and just take a fork and you
can just check it and you can see it
started to flake apart and you'll be
done that is the tastiest way for you to
get healthy Omega-3s that can light up
your metabolism all right and there are
lots of different ways of um using cod
in Mediterranean recipes uh and you can
actually look up more just by searching
cod recipe and hit video on Google and
take a look at some YouTube videos of
other people that actually know how to
cook cod in healthy easy ways okay
speaking of another surprising Seafood
Mediterranean Sea Bass All right you
might be surprised that Mediterranean
Sea Bass is healthy you might see it on
a restaurant menu as brand Xeno okay and
as you might suspect this is a popular
fish in the Mediterranean seab baths
also has healthy omega-3 fatty acids so
how much would you need uh in terms of
Seabass to get as much as you'd get out
of cod right I just told you Cod has 284
milligrams per serving so how much
Seabass would you need to get the same
amount as Cod well all you would need is
a little bit more than Cod one and a
half decks of playing card that so one
card deck and another hard card deck
half of a card deck and that's it you
get the same amount as a Cod now let's
talk a little bit about um uh other
things that Omega-3s do that actually
help your health Omega-3s I mentioned to
you are anti-inflammatory and and one of
the ways that Omega-3s lower
inflammation is they trigger your body
to burn harmful extra body fat now body
fat has a lot of inflammation so when
you burn down fat you're also lowering
the amount of inflammation that the fat
itself causes so Omega-3s can help to
extinguish some of that fat and there's
another reason that Omega-3s um are
helpful for lowering inflammation and
burning down fat and improving your
overall metabolism and that's that
Omega-3 fatty acids that you might get
from Mediterranean seab bass or Cod like
we talked about turns on Brown fat so
let me tell you about Brown fat Brown
fat is a special type of healthy fat in
our bodies and it's not wiggly jiggly uh
like the stuff that you don't want on
your butt or your thighs or under your
arms or under your chin that's called
white fat Brown fat isn't wiggly jiggly
Brown fat is Wafer thin and it's not
located like in the muffin top brown fat
is pasted um around the sides of your
neck under your breastbone uh between
your shoulder blades and a little bit
inside deep inside your belly and uh
what it does is it actually uh it fires
up uh to burn down fat so it's like a
space heater all right and when a space
heater turns on it needs fuel to burn
things down and guess what Omega-3s
trigger the brown fat to fire up and it
burns starts to burn down the fuel from
harmful white fat all right this is a
process called thermogenesis I read
about this in my book Eat to beat your
diet um was originally discovered by the
way in animals that were hibernating
because think about it how do these
animals that that load up in the fall
and early winter they get these big fat
cheeks and big pudgy bodies they then
waddle into a cave how do they stay warm
all winter long right and they're not
eating well they undergo thermogenesis
they're brown fat
fires up gives them heat and gives them
the fuel that they're using in order to
be able to uh survive the winter all
right so the fuel that your brown fat
gets when you have omega-3s comes from
the harmful white fat uh and so Brown
fat is the good fat fights the bad fat
which is the white fat and Omega-3s
which you can find from uh Seafood of
All Sorts can turn on that good fat to
burn away that harmful fat I love a
Mediterranean Sea Bass and I'll tell you
a little tip of how I actually cook it
so uh I like to buy Mediterranean seab
bass hole all right uh you can coat it
with some extra virgin olive oil if you
really want to uh the uh ask the
fishmonger or the person behind the
seafood counter to um uh gut it for you
and and slice it so it opens up in half
and then what you do is just stuff it
with garlic and herbs some lemon slices
this is they do it in the Mediterranean
and then you can Grill it you can just
grill that fish it's a simple easy way
to create a beautiful mild flaky
delicious fish so here's what you do get
the grill going hot and put the fish in
a grilling basket all right this is kind
of like a two- side thing with a basket
uh the the meshes on both sides so the
fish won't stick and all you got to do
is put it onto the Hot Grill about 10
minutes each side all right one side 10
minutes the the side 10 minutes about 20
minutes in total and take it off and let
it rest put it onto a dish put on a
little bit of extra virgin olive oil
squeeze a low lemon on it you can add
some more herbs like oregano and then
serve it family style everyone's going
to love this juicy white flesh scented
with herbs and lemon all right next
surprising Seafood I bet you wouldn't
think that I would actually say shrimp
that's right shrimp also has healthy
omega-3 fatty acids and they're
delicious now you want to get wild cot
shrimp not Farm shrimp because Farm
shrimp are often grown farmed in areas
that are not so sanitary so look for the
wild cot shrimp so uh I I love shrimp so
how much shrimp do you need to eat in
order to be able to get the same amount
of Omega-3s as Cod guess what you'd only
need to eat four mediumsized shrimp
which you can easily find in the seafood
section of your grocery store and if you
don't have fresh uh shrimp uh you can
get frozen shrimp or pre previously
frozen shrimp uh in the freezer section
uh we often have Frozen
Seafood now you can even make a shrimp
uh kind of like a a side dish uh and uh
get your Omega-3s without it having been
the main dish now I like to cook shrimp
very very simply so I'm going to give
you a little some tips first if you want
to get the most flavor out of a shrimp
okay what you want to do is cook the
shrimp with the head on so you have to
go look for shrimp that actually is sold
with its head on go to the Asian grocery
store or the Portuguese grocery uh fish
market you'll find they often sell the
head because that's where a ton of
flavor is okay about 10 times the flavor
of the whole shrimp is packed inside the
head so you get everything when you cook
with the head you get all that flavor
oozing through the entire flesh all
right second tip is cook the shrimp with
a shell on but the shell also has shrimp
flavoring all right um and by the way it
also has a natural bioactive called a
santhon which is what makes shrimp pink
when you actually cook it so the shell
and the head gives a lot of flavor to
the shrimp while it's cooking also keeps
it moist all right so that's my tip for
you and how to actually get the most
flavor out of it now if you're using
frozen shrimp now Frozen seafood can be
just as good as fresh cot and the reason
is when it comes onto the boat um it
gets frozen right snap Frozen right away
so you're actually catching all that
Omega-3s and everything else is just
Frozen there's nowhere to actually
degrade it no time it's it's it's locked
in all right but if you're using frozen
shrimp what you do want to do is you
want to actually Tha it okay you can th
in some water uh uh and um defrosted
first before you actually cook with it
that's way you can make sure that you
can cook it all the way through which is
actually really important for any kind
of sea food all right so what are some
of my practical tips for you for cooking
uh shrimp I like to use a cast iron pan
I put a little extra virgin olive oil on
it I add a little bit of garlic okay and
I and while that's heating up got to
prepare the shrimp so if the shrimp's
got the shell on it head or not okay
what I do is I take a knife of pairing
knife and I slice down the back of the
shell okay if you're not that
comfortable with a knife you can also
use a pair of scissors cut cut cut cut
cut all down the back and then you take
a blade and you just scrape out the thin
vein okay uh down it and now you kind of
cut it into lengthwise about halfway
down now when the shrimp Cooks it'll
open up just like that beautiful shrimp
that you see when you go to our
restaurant all right and you do that uh
if you want to peel it you can peel the
shell off but if you leave the shell on
which is what I recommend you do to get
more flavor out of it then you just sear
the shrimp that way about three minutes
on each side you'll see the shrimp open
up like this all right and it'll
actually uh turn kind of white and solid
from trans trans arent which is what the
raw shrimp is to a whitish color and
just pull it off okay if you want to add
a little splash of white wine a little
bit of tomato sauce crushed chili flakes
if you want to actually put a little
Zing with chili peppers now you've
actually enhanced it with some capsacin
which is a bioactive that lights up your
metabolism um that'll enhance the brown
fat triggering burning effect of the
seafood the omega-3 fatty acids so
that's another way to get a lot out of
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caption below now back to the
video next surprising Seafood are
muscles this is the kind of shellfish
you probably have seen it it kind of
looks like a clam but it's oval and it's
got a black shell all right now muscles
are very very popular in the
Mediterranean and in Asia as well but
you'll see them steamed you'll see them
cooked with pasta
um paa as a seafood paa a Spanish rice
dish will often be loaded with muscles
lots of different uh recipes out there
okay and you can buy muscles on alive on
Ice in a in a mesh bag and I'll just
tell you they cook really really fast
just in about five or 10 minutes so it's
a great way to actually cook something
very very quickly in a delicious way
that's got good healthy Omega-3s all
right first let's talk about how much
Omega-3s that muscles have all right
now to get the same amount of benefit
Omega-3s as a piece of cod you would
only have to eat about 10 to 12 muscles
that's about this big it's got a little
piece of meat in the middle of it that's
a bowl full of muscles okay perfect for
a meal so in a one bowl 10 or 12 muscles
you'll get exactly the amount of
Omega-3s from the meat of the muscle
that you would actually get um from a
piece of cot now muscles are a super
Solid Source of Omega-3s in fact there
are even Healthy dog foods that contain
uh muscle meat in order to give pets
Man's Best Friend healthy Omega-3s in
their diet so don't uh so humans don't
miss out all right last surprising
Seafood with healthy Omega-3s is squid
now you might know squid as calamari you
might see that on a restaurant menu
popular seafood both in Asia as well as
the Mediterranean and if you don't know
uh much about squid let me just tell you
it's kind of a tube like um seapod is
what they call them it's related to like
octopus it's got a tube as the main body
and it's got some tentacles on the end
of it all right uh and both parts both
the tube and the tentacles can be eaten
all right you can buy fresh squid more
likely you'll find previously frozen
squid or frozen squid and if you get the
whole squid that hasn't been cleaned out
yet okay you can always ask your
fishmonger to help you clean it out to
clean the squid all right all you do is
you actually pull off the tentacles and
inside the middle of the Squid inside
the body you'll see this little
transparent it's like a piece of plastic
it's a hard part of cartilage um that
looks like the blade of a small butter
knife or a cheese knife this little part
of the squid is called the Gladius all
right and it kind of looks like an
oldfashioned quill on a feather pen you
know those medieval pens that um uh the
Three Musketeers wrote with and it's got
a little quill on the end of it with ink
in fact the word calamari comes from the
Latin word calam Marium which actually
means read pen the kind of pen that
actually has a Quil the end of it all
right that's the name I where got its
name so here are different ways that you
can actually eat uh calamari you can eat
it sliced up to slice the tubes up into
rings right or you can eat it with the
tentacles or you can just eat the
tentacles and the best or you can eat
both together obviously best way that I
like to uh suggest that you try calamari
is sauté in the pan all right again cast
iron pan add some extra virgin olive oil
add some chopped garlic all right um or
if you want to do it Asian style add
some ginger and some scallion uh in an
oil in a walk all right and then throw
the Rings and throw the tentacles in and
just um let it cook that way all right
takes about 8 to 10 minutes to actually
you cook it but once it's cooked you'll
see the Rings get firm and the tentacles
will actually also get firm and then you
can add any kind of sauce you want to
Splash it with some white wine uh you
want to add some tomato sauce put some
oyster sauce black bean sauce so many
ways you can finish that dish and then
you can serve it onto a pasta you can
mix it into pasta uh you could actually
um serve it with rice brown rice as a
healthy rice squids very versatile and
it cooks really really quickly okay
under 15 minutes you'll let you get it
cooked so how much squid do you need to
eat to get the same amount of healthy
Omega-3s as a piece of C
okay um the answer is a just three
medium squids worth of tentacles all
right or the rings of about 10 small
squid all right so it's actually a good
bit of squid a squid meal actually give
you uh all uh that you need in order to
be able to get that benefit all right
that's it hope you enjoyed learning from
this and thanks very much for watching
Dr Lee out hi there if you enjoyed
watching this video I know you'll love
the next one stay here and check it out
I'll see you there