- 3 hours ago
Category
📺
TVTranscript
00:00We all want simple ways to feel better.
00:04Maybe you want to know how to kickstart your day.
00:07Or perhaps you're having trouble remembering things.
00:10Maybe you want something to lift your mood.
00:15Following in the footsteps of Dr. Michael Mosley in his hit podcast, Just One Thing.
00:20We're travelling across the country.
00:23Ta-da!
00:24This is going to be good for you.
00:26I'm really excited for this.
00:27Asking people to make one small change for big benefits.
00:32Any idea what it is?
00:33I haven't got a clue.
00:35I haven't done gardening before, but it's the first time for everything.
00:39Sharing the quick and easy ways we can all improve our lives.
00:43Oh, yeah!
00:45By doing just one thing.
00:47I feel so happy that we're doing this.
00:49I can't believe how much it has changed my life.
00:57This time, I'm in a town just a few miles from the English Channel.
01:02Once a thriving fishing port where history still echoes through its winding lanes and cobbled streets.
01:08It's Rye.
01:10As the host of Mastermind, I'm always on the lookout for things that can help mental performance.
01:16And this Just One Thing is particularly close to my heart.
01:20It can boost your brain.
01:22It can also help everything from heart health to inflammation.
01:26It's eating oily fish.
01:29I love all kinds of oily fish.
01:32And I'm here to persuade busy mum of two, Sam, that this omega-3 packed food could make a real
01:38difference to her health.
01:40Hello.
01:40Sam.
01:41Hello.
01:42How are you?
01:42Clive, I'm good.
01:43How are you doing?
01:44Yeah, good.
01:45I've found some time to do some shopping.
01:47Ah.
01:47Is that a bit tricky?
01:48Yeah.
01:49Work life, mum life.
01:51I normally default to online shopping, to be honest.
01:53It's just easier that way.
01:54I can just cut and paste, regular shop, add to basket, you know.
01:59Like many of us, Sam worries she doesn't have enough time to prioritise her health.
02:05Boys, can you come and get some lunch, please?
02:07Yeah.
02:09But she has started making some changes.
02:12I've always struggled with my weight.
02:13And so I decided that I wanted to find a process or find a way to lose weight.
02:19Sam began using one of the latest medical treatments for weight loss, injections.
02:25I was on the drug for three months and I'd reached my desired weight.
02:29I'm now at the stage where I want to keep the weight off.
02:33But now what do I do?
02:35You know, being a busy mum, being a busy businesswoman, all these things, it's hard to make a good change.
02:42So physically, I've lost two stones.
02:44Fantastic.
02:45Yeah.
02:45Yeah.
02:46But now I'm in maintenance mode.
02:48I don't want to put that weight back on again.
02:50And so I'm trying to make kind of better decisions, but kind of fumbling a bit.
02:55There's another reason I think Sam will benefit from more omega-3 in her diet.
03:00I'm now a freelancer in marketing and I have lots of ideas.
03:03But then focus can sometimes be a problem because I need to then do the invoicing and the admin bits.
03:09So I think I'm undiagnosed ADHD.
03:13If I can find a way to focus my brain and just streamline it a bit more, I think that
03:17would be really powerful for me.
03:21So you're looking for something that's going to help your brain function.
03:25Yep.
03:26Fingers crossed keep the weight off.
03:28Yep.
03:28And help with a bit of your attention and focus.
03:31That'd be brilliant.
03:32As well.
03:32All right.
03:32Okay.
03:33Well, there is a reason we're in a supermarket.
03:35Okay.
03:35Follow me.
03:36Okay.
03:38Sam has absolutely no idea what I've got in store for her.
03:43Speciality cheeses.
03:44Cheeses.
03:45No.
03:46No.
03:48But we are going to stop here.
03:53Okay.
03:54So, do you want to know what your just one thing is?
04:00Yeah.
04:01I would love it if you could eat three portions of oily fish a week.
04:12I thought he was going to say a day.
04:13Okay, this is good.
04:16Okay.
04:16Oily fish is basically like a superfood.
04:20It contains these good fats called omega-3.
04:23And what's brilliant about that is that it can help all parts of your body, different parts of your body,
04:27but it's also really good for your brain.
04:31Studies show omega-3 fats can help with focus, memory, and planning.
04:36We can't produce it ourselves, so we have to eat it.
04:39An oily fish is one of the best sources.
04:43But how do you know which fish count as oily?
04:46There is a good way of working out which fish has high levels of omega-3.
04:53Okay.
04:54And it's an acronym.
04:55Smash.
04:56Okay.
04:57Salmon.
04:58Yep.
04:59Mackerel, which we've got down here.
05:01And you can get it in tins as well.
05:03So, you know, really cheap, convenient, quid 50 or whatever.
05:06So, smash.
05:07S-M-A.
05:08Anchovies.
05:10Okay.
05:11S.
05:12Sardines.
05:14Yep.
05:14And what's the H?
05:17I actually don't know.
05:20Herring.
05:21Herring.
05:21Herring.
05:22Okay.
05:23So, when you're in the supermarket and you're looking around, just think of smash.
05:26Okay.
05:26And that hopefully will lead you to the oily fish.
05:30Okay.
05:30Fabulous.
05:31Yeah?
05:31Okay.
05:31All our smash fish are good for you.
05:34But if you're looking for the best value, choose sardines, mackerel or herring.
05:39The thing is, you're not going to be alone.
05:41We'd love you to get some of your friends involved, cook up some meals, and hopefully see the benefits of
05:49oily fish.
05:49I'll do it.
05:50I'll do it.
05:51Let's see.
05:51Let's see what happens.
05:52And see what happens.
05:53Why don't we just start now?
05:57Just pick a little bit off.
05:59No, for real?
06:00I'm serious.
06:01Go for it.
06:01Pick a little bit off and see what you think.
06:03Oh, my God.
06:04Yeah.
06:06Give it a go.
06:10What are you thinking?
06:11It is good, actually.
06:12And I wouldn't, looking at its appearance, which I know is a really silly thing to say,
06:16it doesn't look appealing, and so that's why I wouldn't have picked it up.
06:19This is the first time you've eaten mackerel.
06:21First time I've eaten mackerel, but it's because it's brown, but it does taste really good.
06:24I think you've got to enjoy this.
06:26Okay.
06:26Shall we just pop this in?
06:29We've opened it now, so we do actually have to pay for it.
06:34I'm not particularly that experimental when it comes to my food.
06:37I stick to what I know, but as long as I can find some good recipes and really implement it
06:42in my life in a good way where I'll stick to it.
06:45So why will eating oily fish give Sam such a huge health boost?
06:50You might know that it's the omega-3 fatty acids in oily fish that are so good for you.
06:55But what's surprising is just how many different areas of the body they work on.
07:01First up, there's the brain boost that Sam wants.
07:05One study found populations who consumed oily fish regularly had larger brain volumes,
07:11mostly in their frontal lobe, which is important for focus,
07:15and in the area crucial for memory, learning, and cognition.
07:20But omega-3 also helps your heart.
07:23A study of almost half a million people found high omega-3 was linked to a 16% lower risk
07:30of death
07:31from things like heart attack or stroke.
07:35And it also works throughout the body to reduce inflammation,
07:39which is associated with cancer, arthritis, and dementia.
07:46I want Sam to eat three portions of oily fish a week to get the benefits.
07:51And now she's up and running.
07:53She's roped in friends, Chris, Tom, Julia, and Catherine,
07:56to help keep her on track.
08:02The hardest thing, I think, will be telling my friends about the Just One Thing Challenge
08:07because fish is a bit of an obscure one, you know?
08:10So I hope I still have friends at the end of this.
08:12Hello, everyone.
08:14Hi.
08:14Hi, Sam.
08:15Good to see you again.
08:16We've got a whole array of fish here
08:18because the Just One Thing Challenge
08:21is to have three portions of oily fish a week.
08:27Okay.
08:27Okay.
08:28Right?
08:29Okay.
08:29Yeah.
08:30Okay.
08:31I'm on board.
08:32Yeah.
08:32I like fish.
08:33Not that one.
08:34That one's looking at me and it's got teeth.
08:37I didn't know fish could have teeth.
08:39So as long as I don't have to eat that one.
08:41You're up for it.
08:42Touching them even makes me feel a little bit...
08:45Just touching fish.
08:47Yeah.
08:47It'll be interesting to see how that goes.
08:49Well, you're going to have an interesting time.
08:51But you're not just going to come here and admire the fish.
08:53So you're going to need these.
08:55Oh, great.
08:56Yes, you're going to need these so.
08:58Follow me.
09:00This is going to be tougher than I thought.
09:02Her friends look like they need some convincing.
09:05I don't like seafood.
09:07So this is a little bit of a nightmare for me.
09:09But we will see how it goes.
09:12Fish and chip shop.
09:13Absolutely fine.
09:14Fish finger sandwich.
09:15No trouble.
09:16I can definitely do that.
09:17But it's not part of my normal diet.
09:19So to have that included in my normal diet.
09:21It would be a definite change for me.
09:23That's for sure.
09:24I want the group to get comfortable with the oily varieties of fish they're unfamiliar with.
09:30It's time to dive in and get hands-on.
09:33This is Captain Adam.
09:35Hello there.
09:36Hi.
09:37You're not going to give me a hand unloading this lot then?
09:39Yeah, I'm boxing it up.
09:40Apparently.
09:41There's a mackerel in here.
09:44Lots of lovely hands-on oily fish.
09:46They're not going to move, are they?
09:48No, no, no, no.
09:49No?
09:50What's the catch, Captain Adam?
09:53Mackerel.
09:53Mackerel.
09:54Full of wonderful omega-3.
09:59So yeah, we need to get this stuff iced up and get in that market.
10:01All right, okay.
10:02Come on, guys.
10:03Put your back into it.
10:05Oh, I feel like I'm doing well, too.
10:10That's my friend.
10:12Looking good.
10:13What have I roped you guys into?
10:22I don't really like mackerel.
10:24It's a bit fishy.
10:26It's a bit fishy.
10:27It's a bit fishy.
10:28Yeah.
10:28Smoked mackerel's good if you ain't too keen on them like that.
10:31Smoked mackerel's really lovely.
10:33Smoked oily fish is still full of omega-3,
10:36but hot smoking can reduce some of the healthy oils.
10:39Cold smoked fish, which isn't cooked, just cured,
10:42retains more of its goodness and is a better choice.
10:46It's not just mackerel.
10:48Smash.
10:49Smash.
10:50So you could be having...
10:51Smash.
10:52Smash.
10:52An acronym, right?
10:53You could be having...
10:55Salmon.
10:56Salmon.
10:57S.
10:57Smash.
10:58M.
10:59Mackerel.
11:01We're getting somewhere.
11:03Okay, so what's the A in smash?
11:04Smash.
11:06Anchovies.
11:07Anchovies.
11:08Anchovies are nice.
11:09They're nice on salmon.
11:10If I cook salmon fillets, I put anchovies on top.
11:13So you're getting that omega-3 inside you?
11:15Double smash.
11:16Yeah, I reckon that's the other ace.
11:18What?
11:19Salmon.
11:20No, that was a big one.
11:20No, that was...
11:21You weren't listening.
11:22I'll go for it.
11:23Uh-oh.
11:24You need some omega-3.
11:26That's right.
11:26I think we need to improve your brain function.
11:29LAUGHTER
11:30LAUGHTER
11:34Cooking for my family is quite hard
11:36because everyone has different tastes
11:38and the only thing that worries me
11:40is that I'm going to be cooking four different meals
11:42for four different people,
11:43which is not sustainable,
11:44so we'll see how it goes.
11:48Looks like not everyone's convinced yet,
11:50but I'm glad to see Sam charging ahead.
11:53I have just had my online grocery shop delivered,
11:57but rest assured, I've mixed up my usual items,
12:00so I have got some salmon.
12:01This is two kiln-roses salmon fillets ready to eat.
12:05I've got some for some peppered smoked mackerel
12:09and some just plain smoked mackerel
12:10and heroin.
12:13And again, I would never have ordered this before,
12:17so it is a challenge to make myself want to eat this,
12:20but I will absolutely give it a go.
12:24All that fish will certainly give Sam's brain a boost,
12:27but there's another reason she's keen to improve her health.
12:31Earlier this year, she had surgery for endometriosis,
12:35a painful inflammatory condition she's suffered from
12:38for several years.
12:40The thing that I found the hardest was the fatigue,
12:43and it was a constant over a few years.
12:46I found it really hard to just function.
12:50It got to three o'clock in the afternoon
12:51and my body would die.
12:53I don't want to put my body at risk again
12:55from going through surgeries.
12:59This endometriosis has a 50% chance of coming back,
13:03and if you can lead a healthier lifestyle,
13:05then it's less likely to happen,
13:07so I've just got to do it.
13:08There's no choice.
13:14To keep Sam on track and kick-start her new healthy meal plan,
13:18I've shared one of my favourite quick-and-easy oily fish dishes,
13:22smoked mackerel and tomato pasta.
13:26The fish isn't feeling particularly beautiful,
13:30but I know that it tastes good,
13:31so I'm just kind of not thinking about the sliminess.
13:35It's better value than salmon,
13:37and meals like this should help Sam keep the weight off.
13:41The science also shows omega-3 can reduce inflammation,
13:46which could help prevent her painful endometriosis
13:49from coming back.
13:50Now, the main event, the mackerel.
13:55But is husband Lee ready to join her
13:57on this oily fish journey?
14:00Babe, I've made some mackerel.
14:01Do you want to give it a go?
14:02Yeah, sure.
14:04Let's try it.
14:05So if you hate it, we can blame Clive,
14:08because this is what his recipe was.
14:09Clive's, OK.
14:15Yeah, that's good.
14:17Yeah?
14:18I like that.
14:19Yeah?
14:19Mm, yeah.
14:20If I cook this again, would you eat it?
14:22Yes, any day of the week.
14:24Really?
14:24Yeah, it's really good.
14:26I forget Mastermind.
14:27I should be hosting MasterChef.
14:30That's a win for Sam,
14:32but are the other recruits rising to the challenge?
14:35I'm going to cook a fish pie for the family.
14:38So I've got my oily fish here
14:40and, yeah, I'm going to see how it turns out.
14:43So it's exciting.
14:47Do you want to try picking it up
14:49and see what it feels like?
14:50See what round?
14:51Touch it.
14:51I want to touch it.
14:52No, no.
14:53I want to pick it up.
14:53I want to touch it first.
14:55Go on then.
14:56I'm really scared.
14:58I've got some really cooked, smoked mackerel
15:01and apparently we just mash it all together.
15:06Here we go.
15:08Cheers.
15:14I'm not sure I'm on board with the smoking.
15:18Smoking is not good for you.
15:20No, it's not.
15:26The group is discovering
15:27that changing your diet isn't always easy,
15:30especially when it comes to trying new things.
15:33Fish was a really big part of our diet growing up, wasn't it?
15:37Yeah, definitely.
15:38Research suggests we're more likely to try new foods
15:42when we get stuck into the cooking.
15:44So my sister Sonia is showing me and my nephew Felix
15:47just how simple oily fish can be.
15:50Yeah, yeah.
15:51Some soy sauce?
15:51Yeah.
15:51Okay.
15:52A tiny little bit of that.
15:53Okay, so that's the teriyaki and soy sauce.
15:56That's the teriyaki and soy sauce.
15:57Just a little bit there.
15:58Just a little bit and then we will...
16:00That looks so nice.
16:01...spread that on.
16:02She's using omega-3 rich salmon
16:05to reinvent a traditional West Indian dish
16:08that takes us right back to our childhood.
16:11Breakfast on a Sunday morning,
16:14I remember like that would be the smell
16:19that I would wake up to.
16:20It was the frying, mum frying fish.
16:23Yeah, yeah.
16:24And she fried those little...
16:27Sprats.
16:28Yeah.
16:29Sprats.
16:30Mum would fry sprats.
16:31We would have sprats.
16:32Cod liver oil.
16:33Remember that?
16:34No, of course I remember.
16:36It's still...
16:36On the end of a giant teaspoon.
16:39The spoon was...
16:40Felix, the spoon was...
16:42The spoon was the size of this pan, Felix.
16:45That's what it felt like.
16:46That's what it felt like.
16:48Yeah, that looks really lovely.
16:50And the smell, gorgeous.
16:52Just like Nana always makes it.
16:53Yeah?
16:54I mean...
16:55Yeah?
16:55That's wonderful.
16:56This looks amazing.
16:56Put it in the oven.
16:57Yeah, okay.
16:57Put it in the oven.
16:58Okay.
16:59Time to add a proper West Indian touch.
17:02Now, this is the dough for festival.
17:05So this is what we would have called a Johnny cake growing up.
17:08So that is what?
17:10Just dough, water, salt and sugar?
17:13A little bit of sugar.
17:14It's like a bread.
17:15Okay.
17:15So it...
17:16It soaks it all up.
17:17Yeah.
17:18Very, very good.
17:21Sonia's serving her Caribbean salmon
17:23with ackee and salt fish
17:24along with rice and peas.
17:28Our oily fish.
17:33That is better
17:34than a slug of cod liver oil
17:36on the end of a teaspoon.
17:38Mum, are you watching?
17:39Mmm.
17:40Lovely.
17:41What do you think, Felix?
17:42All good.
17:43As great as ever, yeah.
17:44Yeah?
17:44Mum would be proud.
17:46Mum would be proud.
17:47We did a good job, guys.
17:48Yeah.
17:49Not too bad.
17:50This is good.
17:51Yeah.
17:52Ooh!
17:52The cat wants some.
17:55You're not allowed to have any, I'm afraid.
17:58He's not allowed to have any.
18:01Fish was a staple in our house growing up,
18:03but as a nation,
18:04we don't eat as much as we used to.
18:07It's estimated only a quarter of us
18:09eat oily fish at all,
18:11with just 16% reaching the recommended amount.
18:14In places like Rye,
18:16where fishing wants to find the town,
18:18most of the catch now goes abroad.
18:20Rye has a long history with oily fish.
18:24The herring and the mackerel industries,
18:26they were massive parts of the local economy
18:30and the town's identity.
18:32This harbour would have been teeming with fishing boats,
18:35even supplying royal suppers back in the time of Charles I.
18:41to protect fish stocks for years to come.
18:44Try to choose responsibly sourced options.
18:48Now, to help Sam and her friends get inspired to cook more oily fish,
18:53I've set up a little challenge with local chef Alan.
18:55On today's menu,
18:57omega-3 rich, sustainable line-caught mackerel.
19:01We're going to teach us how to gut it,
19:04how to take it off the bone,
19:05and how to take the pin bones out of it.
19:08We start from here, right,
19:10and we're just really, really gently, OK?
19:14When do we stop?
19:15When you're at the fins,
19:17just after the fins at the back.
19:19So then we are going to take the guts out of the fish.
19:24Do I have to look?
19:25Oh, God.
19:26We're going too far into it.
19:28No, this is a disaster.
19:30Look.
19:32You don't need to do this yourself.
19:34You can get your fishmonger to do this.
19:36You can buy micro-fillets in the supermarket.
19:39I'm sorry, guys, but I'm feeling pretty proud of mine.
19:43We don't want to be pan-frying it in oil
19:45because we lose the goodness of it.
19:48To keep it healthy and lock in all those omega-3s,
19:51stick to baking, grilling or steaming your fish.
19:55So in our house, Tom does all the cooking,
19:57and on the barbecue, he always puts the fish in foil.
20:01So fish in foil is a great way of cooking it,
20:04and it's also a great way of keeping the omega-3 in the fish
20:09because you're basically,
20:10essentially, you're baking it, aren't you?
20:12So you're just creating a little steam in the fish,
20:15and then you could put some lemongrass and some ginger,
20:18a bit of olive oil and soy sauce.
20:20Always make sure you've got a little bit of liquid in there.
20:23That little bit of liquid has got to help it steam and cook quickly.
20:26There's wine work with it.
20:27Wine works with everything.
20:30And we just go to slash it, and then we get a nice crispy skin.
20:36Alan's making his mackerel super healthy
20:38by serving it with tender-stem broccoli,
20:41new potatoes, avocado and walnuts.
20:44So what do they think of this new addition to their fishy repertoire?
20:48That's really nice.
20:50And this is a recipe you can see yourself cooking again?
20:52Definitely.
20:54Can I just say, I feel so happy that we're doing this.
20:57Aw, thank you.
20:58Thank you for trusting me with, like, this journey.
21:07Sam and her friends are now well on their way
21:10to improving their omega-3 levels.
21:12But what if fish isn't your thing?
21:15If you're vegetarian, don't worry about it.
21:17There are loads of other ways that you can get that really super healthy fatty acid into your diet.
21:23And one way is to eat flax seeds or chia seeds or walnuts, would you believe?
21:31They all contain omega-3, but there's an even better way.
21:36The reason oily fish is packed with omega-3 is not because of the fish themselves,
21:41but because of what the fish eat.
21:43And that's algae, also known as seaweed.
21:46So make like a fish eat seaweed.
21:50So I've got here some nori, and I've got here some wakame.
21:53It's really tasty, and it's packed with omega-3.
22:00To match the omega-3 in a portion of oily fish,
22:03you'd need about 200 grams of seaweed,
22:06or you could try supplements instead.
22:14With her busy schedule, Sam's struggling to squeeze oily fish into her weekly meal plan.
22:20I'm finding three fish a week quite a lot,
22:23and at the moment it's taken up quite a lot of brain space,
22:25just trying to source the ingredients for the recipes, or not having recipes.
22:30I'm ringing it, and that's a bit scary.
22:32At the moment, I'm not putting weight on, so I can tick that box,
22:36but I don't know if I'm seeing any kind of major impact on my brain yet.
22:42Three portions a week is the goal, but less can still make a difference.
22:47If you're pregnant, breastfeeding, or trying for a baby,
22:50stick to two portions.
22:52You'll still get the benefits, but with less exposure to potential toxins.
22:57And while Sam's still finding her feet...
23:00Tonight, I am going to be making a hodgepodge of something with herring.
23:04My ADHD brain loves not having a recipe, so I can be creative.
23:08Others in the group are enjoying new recipes.
23:11So let's see what Tom's been up to.
23:14So I have cooked up some salmon fillets.
23:17We're going to chuck that into some potatoes and vegetables,
23:22and then bung it in some pastry for dinner.
23:25So while the dinner is cooking,
23:27here are two people that don't need any encouragement to eat oily fish.
23:31Come on in!
23:34Thanks, boys.
23:36Okay, here we go.
23:38What do you think? Does it look nice?
23:39No, I'm gripping, but I think I might try it.
23:42So that's what we're going to have for our dinner.
23:48Yum!
23:49You like it?
23:50Yes!
23:51Oh, my goodness.
23:51I don't know!
23:53Tonight, I'm going to be cooking fish tapos.
23:56A little bit of liquid, a bit of wine.
24:00I'm going to do...
24:02I'm going to fold it up into a little parcel.
24:06And put it in the air fryer.
24:08And that will cook in less than 10 minutes.
24:12Mmm!
24:15That is delicious.
24:18We know eating oily fish has huge health benefits, but how does it work?
24:24Well, those omega-3 fatty acids act directly on cells all over the body to help lower and even turn
24:32off inflammation,
24:33which has been linked to everything, from endometriosis to arthritis.
24:38A similar thing happens in the brain, where omega-3 can reduce inflammation and boost blood flow,
24:45which may protect us from dementia and improve focus and attention.
24:50And omega-3 acids have another brain-boosting superpower.
24:54They help new brain cells to grow, which could improve memory.
24:59Now that's food for thought.
25:04Amazing!
25:05Thank you very much.
25:06Sam and her friends have reached the end of their challenge.
25:09And what better way to celebrate than with a feast of homemade oily fish dishes?
25:14I want to try one of these fish cakes.
25:16Mmm.
25:17Is this yours, Chris?
25:18They're going to be amazing.
25:19After a few health scares, Sam hoped adding more omega-3 to her diet,
25:24would sharpen her focus and help her maintain a healthier lifestyle.
25:29Is anyone brave enough to try my salmon orzo?
25:32I would love some.
25:34Okay.
25:36That's really nice.
25:37It is really nice.
25:37Is it okay?
25:38Yeah, I'd like that recipe from you.
25:40With support from her friends, she's now incorporating all kinds of oily fish into her diet.
25:47I'm hoping people are going to eat some of these anchovies,
25:49because they're quite a strong flavour, but I think they're delicious.
25:51I'll be honest with you, I thought anchovies were a vegetable.
25:57I genuinely thought they were.
26:00Now they're eating oily fish.
26:03It'll improve their cognition, won't it?
26:05Fingers crossed.
26:05Maybe they'll work out.
26:07It'll take more than fish.
26:10But has Chris, the most sceptical in the group, been convinced?
26:14If you'd said to me when we started this,
26:17when we were first told that we were going to be having oily fish,
26:20that I'd be sitting here enjoying it,
26:22I wouldn't have believed you, but actually I am really enjoying it.
26:25It definitely hasn't been very successful as a family thing.
26:28I've been eating the oily fish and my husband, but definitely not the children.
26:32I will be varying my diet a little bit more,
26:34so I'm looking forward to that,
26:35rather than my kind of heavy mashed potato, gravy, steak, that kind of thing.
26:39So yeah.
26:40Because it's a fish, I think you have to pair it with something a bit more healthier,
26:43because that's what makes sense.
26:45That's what recipes do.
26:46They add it with a salad or they add it with vegetables.
26:48So I think it does kind of encourage you to be healthier anyway.
26:51It's a bit of a long game for me,
26:53but I think it was probably the kickstart that I needed to help with my diet
26:56and actually get me some kind of structure into my food
26:59to make sure that I'm doing the right things.
27:01I can't promise I'm going to do three every week,
27:04but certainly at least one portion a week.
27:08So has oily fish found a permanent place on Sam's plate?
27:12I have to cook dinners anyway,
27:14so for me I just need to get organised with my ingredients and my recipes.
27:18And has the challenge helped her to make healthier choices?
27:23I think it's going to change my life.
27:25It's given me the tools to be able to move forward
27:28with a positive outlook to be able to, yeah,
27:33just set myself up for a better, healthier lifestyle.
27:37Research suggests Sam's new diet should improve some aspects of her health
27:42in as little as eight weeks.
27:43And if she keeps it up,
27:45she could see benefits to her brain in the longer term.
27:52It's great that Sam and her friends have embraced it.
27:57And the payoff for their hearts and brains could be protection from disease.
28:03Sam's just one thing, eating oily fish,
28:07it's a no-brainer.
28:08It's fine, man.
28:12See you next time.
28:12I know you guys...
28:13Way to go.
28:38learning
Comments