The word superfood gets thrown around quite a bit these days. The bulk of the proposed SUPERFOODS are merely a marketing ploy. Albeit a very successful marketing ploy. Check out any Whole Foods or boutique grocer for a good example of this. Though the past few weeks I have found food that for me really is quite super. If Popeye ate these along with his spinach he would have really been something. As you could guess from the title, that food is the humble sardine.
Sardines are small, oily fish that are most commonly canned, but fresh sardines can also be grilled, pickled, and smoked. This tiny fish packs a nutrient wallop and ounce for ounce provides more calcium and phosphorus than milk, more potassium than coconut water and bananas, and as much protein than steak.
Sardines contain large amounts of the much-needed monounsaturated and omega 3 fats for heart health (A 3-oz. serving of sardines has 9.74 g of total fat, 3.3 g of monounsaturated fat and 0.83 g of omega-3 fats.)
Sardines also contain plenty of Vit B12 which is essential for your central nervous system and proper blood cell turnover (a 3-oz. serving of sardines contains 7.6 mcg of vitamin B12.
Sardines are portable and provide easy access with a pop top and are excellent way to refuel after training or as a snack anytime. This versatility is great for folks always on the go and in/out of the office like myself.
Now for the elephant in the room, taste. For most Americans, sardines are as appetising as beef heart or liver (both are excellent by the way). I felt the same way I promise you. The first time I tried them I got Safeway brand sardines in water and HOLY COW they were awful. They were mushy, fell apart, and had that ‘fishy’ smell. After a week I got my courage back up and bought a can of WildPlanet Wild Sardines in Extra Virgin Olive Oil, what a world of difference. There were three large firm sardines that I could pick up without falling apart and covered in healthy EVOO. Just like dress shoes, Quality counts here folks, shoot for a can that costs at least $2.50 (still cheaper than any mystery meat at the drive-thru).
I am a big guy with an equally big furnace but since sardines are so rich in the ‘good’ fat, they are very filling and wont leave you ‘jonesing’ for any crappy cheat foods. I eat them by themselves but get creative and look up some recipes online and have fun with it. I even got Keri to try them and lo and behold, they didn’t kill her and she actually liked them. Give it a try and let me know what you think.
P.S. I feel like I have to now apologise to my dad for making fun of him for eating all that pickled herring when I was growing up. If I only knew.
24kg KB Long Cycle (Clean & Jerk) 10×3/arm
Here is a quick demontration of the Overhead Press (strict). It is very brief and there are tons of little nuances to help form but this is the gist of it.