The Nutritional Value of Sardines

by naturopath Sandra Villella

During women’s health workshops and seminars I have presented at for The Jean Hailes Foundation, I always talk about the benefits of sardines. I have included the following delicious recipe to inspire even the most reluctant sardine eater.

Sardines are a rich source of omega 3 fatty acids, and because we eat the bones, they are also an excellent source of calcium. As they are very small fish, we don’t have to worry about the heavy metals that often contaminate large fish.

Population studies have shown that people who eat diets high in omega 3 have a reduced risk of heart disease. In basic terms, fish-eating populations are less likely to die prematurely of coronary heart disease. Current recommendations for those who have been wary of fish are to include two fish meals a week. Oily fish are best because they are highest in omega 3 fatty acids. It has been suggested that eating fish may delay brain ageing.

Canned fish – sardines in particular – are among the easiest and cheapest sources of omega 3 and calcium. Sardines tend to be regarded as lowly, perhaps because they are so cheap. Canned sardines make a perfectly acceptable snack, first or main course.

Did you know?

• Sardines are a healthy choice for the environment too! Since these fish reach sexual maturity quickly and spawn several times per year, they are very resilient to fishing pressures.

• Sardines are named after the Mediterranean Island of Sardinia in Italy where almost every restaurant is reputed to serve sardines.

• Sardine candy? As a spin off of the Harry Potter franchise, Jelly Belly gourmet jelly beans introduced Bertie Botts Every Flavour Beans, including sardines!

Recipe: Sardines With Tomatoes And Beans

This is a recipe that my sister Wendy created. It is excellent for those nights when you get home late, are ravenously hungry and want something quick and easy. As it’s a one pot dish, by the time you’ve showered and changed, your meal is ready.

Yoga For Mind–Body Balance

By Yoga Teacher and Psychologist, Janet Lowndes

What is Yoga?

Yoga is an ancient way of healthy living that promotes fitness of the body and mind by incorporating gentle exercise, breath control and relaxation. Now widely practiced in Australia, the word yoga means union in Sanskrit, the language of ancient India where yoga originated. Yoga is the union occurring between mind, body and spirit.

Yoga practices are designed to make you strong physically, mentally and emotionally and to increase vitality, balance and a sense of calm. Yoga is not only about exercising the body, but also uses physical postures to help you feel calmer and happier. Many people believe that yoga is stretching. But while stretching is involved, yoga is really about creating balance in the body through developing both strength and flexibility.

Key elements of yoga

Yoga classes differ in style, emphasis and content depending on the training and background of the teacher, but there are a few key things you should find in any yoga class:

• Awareness of breath – working with your breathing to calm the nervous system and to enhance self awareness.

• Physical postures – to build strength and flexibility and release tension stored in the muscles.

• Relaxation – taking the benefits of the physical practice into the mind, enabling your thoughts to become calm and clear, aiding a general feeling of wellbeing.

Yoga is suitable for people of all fitness and activity levels and all ages, shapes and sizes. Anyone, from the very young to the elderly, can benefit from the practice of yoga. It is important to choose a style of class and teacher appropriate to your needs.

What if I’ve never tried Yoga before?

Do some research to find out what yoga studios are in your area, call up and ask to speak to one of the teachers. Ask them about their style, approach and your suitability to their classes. Ask if you can watch a class to get an idea of what happens. Remember, there are many different styles of yoga, so it is a matter of finding one that feels right for you.

The style of yoga that is best for you depends on what you are wanting form your yoga practice. For people who are naturally fast-paced and driven, yoga ideally can be a time to slow down and learn to relax. For others feeling a little low on energy other forms of yoga can help increase motivation and get the body moving.

There are many different names and styles of yoga schools in Australia, most of which originate from Hatha Yoga. Hatha is the traditional umbrella term for styles of yoga that use the physical postures as a basis for practice. All other names identify styles which emphasise particular elements in their classes. Ask the teacher what his/her emphasis is.

Yoga and Women’s Health

Yoga helps us to learn more about our body, to understand the way we move, and the natural rhythm of our body. This understanding will help us feel more balanced and calm. The specific benefits of yoga for women’s health may include the following:

• Menstruation, premenstrual syndrome, endometriosis and other gynaecological conditions – practices designed to open the abdomen, alleviate cramps and lower back discomfort, facilitate deep relaxation and alleviate physical and emotional tension.

• Pregnancy – relieve back strain, strengthen and stretch the muscles that aid childbirth, calm body and mind. Please note, it is important to inform your teacher if you are pregnant and ask for appropriate alterations to the practice.

• Perimenopause and menopause – practices designed to stimulate the ovaries and pituitary gland to regulate hormone functioning, alleviate fatigue and restlessness and balance mood.

Mind-Body Balance

The way we feel physically has a profound effect on our state of mind or emotional wellbeing. Similarly, when we are emotionally agitated, our physical health and vitality are affected.

Consider the body’s natural response to threat or a sudden fright – the breath speeds up, muscles tense, heart rate increases, all in preparation to respond to a perceived threat. Over time this stress can accumulate in the body and mind causing physical and emotional symptoms, which can clearly be linked to anxiety, depression, and other mental health and emotional issues.

Specific yoga practices are designed to counter this accumulation of tension and create positive mental states. Creating openness in the body has a corresponding effect on the mind, calming the breath, slowing the thoughts and aiding general health and wellbeing.

When used along with other approaches such as psychological counselling, yoga practices can help to alleviate the symptoms of emotional health issues, such as depression and anxiety and may also assist the individual to find more clarity and calm to deal with life stressors which contribute to overall mental and physical health.

What to Look for in a Yoga Class

The points below provide a guide to help you choose a yoga class suitable for you:

• Qualifications – check your teacher has been formally trained in yoga teaching, either in a particular style of yoga, or as part of a government accredited training course.

• Awareness – look for a teacher who asks for an indication of your general health and wellbeing (particularly relevant injuries, illnesses and associated health factors, which may affect your yoga practice) and who offers suggestions to suit your personal needs.

• Personality – as when choosing any health practitioner, it is important that you feel comfortable with your yoga teacher and change classes, if necessary, to find a teacher you like.

• Approach – a good yoga teacher combines an awareness of the body, breath and mind in the yoga class, emphasising the benefits of yoga on many levels and the importance of integrating these elements.

• Style – find a style of yoga to suit your needs. Ask your teacher about the effort level of the class and the emphasis of the practice. The diversity of yoga styles reflects the diversity of approaches required to suit different types of people, so look for a style that you feel comfortable with.

• Most of all, yoga should be about you. Rather than feeling like you are being forced into a set of postures that may or may not be be right for you, look for a teacher who recommends a yoga practice to suit your needs and who helps you to feel happy, healthy and calm.

   

Profile

Janet Lowndes is a practising psychologist who became curious about the relationship between body and mind. She studied yoga in India and was exposed to a whole new way of viewing the interaction between body and mind.

Some of her work is still very much traditionally psychological counselling, but she may also bring in elements of yoga (particularly body and breath awareness) into counselling. She also regularly uses psychological concepts in her yoga teaching, inviting people to consider the relationship between the body, breath and mind. Here Janet talks about her passions, challenges and what she gains from working with women.

My passions
Being in the moment and appreciating life for whatever if offers at any given time. Smelling the garden after the rain, watching waves roll onto the sand, hearing a child laugh… being able to appreciate all of these things.

What drives me
People caring about other people.

What motivates me
I’ve learnt the importance of taking care of myself, so that I can help others take care of themselves. I practice yoga and meditation every day and this gives me fantastic energy and vitality.

My greatest challenges
Finding balance. Giving out versus holding in, talking versus keeping quiet, helping versus staying out of it, doing versus being, work versus rest… I think there’s a place between all of these things, but the balance can sometimes be challenging to find.

Why women's health
Women are predominately the carers in our lives. I’ve been fortunate to meet many wonderful strong women who have inspired and motivated me. Now is my chance to share that with other women.

The qualities I admire in women The ability to love unconditionally, and to do anything for those you love. What I gain from working with women I am constantly inspired by the courage that comes from within when we really need it, the ability to get through the hard times and come out stronger.

My message to Australian women about their health
I think being healthy is about so many things. It’s about out body, breath, mind and spirit. It’s not just about a physical body that allows us to do the things we love, but also a mind and heart which allows us to love the things we do.

Yoga For Women (in Melbourne)

The Jean Hailes Foundation will introduce Yoga For Women classes in Melbourne, facilitated by Janet Lowndes, in the second half of the year.

Janet, who is a qualified yoga teacher, is also a psychologist at The Jean Hailes Foundation, providing counselling for women. Janet’s mind-body approach considers the many elements that contribute to physical and emotional wellbeing. The Yoga For Women classes will specifically focus on yoga practices that are designed to benefit women. Classes are suitable for beginners or those who have already practiced yoga.

To find out about Janet’s yoga classes please contact the education unit on 03 9562 6771.

The Jean Hailes Foundation magazine is designed to be informative and educational. It is not intended that The Jean Hailes Foundation magazine provide specific medical advice or replace advice from your health professional. The Jean Hailes Foundation does not accept any liability to any person for the information or advice (or the use of information or advice) which is provided in this magazine or incorporated into it by reference. Information is provided on the basis that all persons reading the magazine undertake responsibility for assessing the relevance and accuracy of its content. 

© The Jean Hailes Foundation. Apart from fair dealing for the purposes of private study, research, criticism or review, as permitted under copyright legislation, no part may be reproduced or reused for any commercial purposes.

Note: This article is an archive. Whilst the Jean Hailes Foundation for Women’s Health has made every effort to ensure this information was accurate at the time of publication, the article content has not been updated since the date listed below.

Content created May 30, 2005