8 Advantages of Fish Fatty Acids

Fish fatty acids have many far reaching health benefits and should be included as a part of your balanced diet. These essential fatty acids, primarily omega-3s, must be consumed through diet, as your body does not produce them on its own.
Sources of omega-3s can be ingested either through fatty fish or supplements. Though natural fish consumption is thought to be the best because of the additional nutrients it provides your body, either method of consumption will produce positive results on your long-term health. Fatty fishes include salmon, herring, mackerel, sardines and anchovies, and they should be eaten at least twice a week to bring the following benefits to your body:
Advantage #1: Reduces Cancer Risk
Regular consumption of omega-3 fatty acids have been shown to reduce the risk of several types of cancer by up to 50%, including breast, ovary, prostate, esophagus, colon and oral cancers.
Advantage #2: Reduces Risk of Cardiovascular Disease
Research has shown that by eating fatty fishes twice a week, you can reduce your risk of stroke and heart disease. Eating these fish helps to reduce blood clots, improve blood vessel elasticity, lower blood pressure, boost good cholesterol and lower blood fats, all of which contribute to your improved cardiovascular health.
Advantage #3: Decreases Dementia Risk
Studies have proven that elderly people who eat seafood or fish at least once weekly, have a much lower risk of developing both dementia and Alzheimer’s disease.
Advantage #4: Helps Manage Diabetes
Regular eating of fatty fish has been shown to help manage blood sugar levels in people with diabetes.
Advantage #5: Helps Relieve Inflammatory Conditions
Eating fatty fish on a regular basis has been proven to assist in relieving some of the symptoms of inflammatory conditions like autoimmune diseases, psoriasis and rheumatoid arthritis.
Advantage #6: Improves Brain and Eye Health
A diet rich in omega-3s, the vital nutrient supplied in fatty fish, has been shown to contribute to the health of both brain tissue and the retina.
Advantage #7: Decreases Depression Rates
The omega-3s in fatty fish have been linked to producing lower incidences of depression in those people that regularly consume fish.
Advantage #8: Decreases Asthma Risk
Studies have shown that children who eat fatty fish are much less likely to develop asthma throughout their lives.
With so many health benefits, there is no reason to not increase your consumption of fatty fish. Try different fish and recipes, and experiment with baking, steaming, poaching and grilling the fish to really get started on the road to healthier eating and living.

2-Minute Pumpkin Pie

If you need a little something to satisfy your sweet tooth, whip up this 75-calorie pumpkin pie for one. This simple recipe, pared down to the most basic and common ingredients, only takes 2 minutes to make, but the end result tastes as delicious as traditional, calorie-packed pie. Ingredients:
1/2 c. pumpkin puree
1/4 c. egg whites (from an egg or carton)
Sweetener
Cinnamon or pumpkin pie spice
Directions:

Mix together all the ingredients. If you prefer a flan-like texture, add more pumpkin; if you prefer a cake-like texture, add more egg whites. Microwave for two minutes. Use a mix of Greek yogurt, hazelnut cream cheese, and pumpkin pie spice for the icing. Top with toasted pecans.
Makes one serving.
Recipe provided by Live Laugh Eat

Ancho Chili and Chocolate Goat Cheesecake Popsicles

Taking a bite out of this creamy goat cheese blend is like feasting on a slice of rich cheesecake—in popsicle form! With a spicy kick of ancho chili powder and a dose of antioxidant-rich cocoa, each low-fat treat amounts to approximately 75 calories. Ingredients:
4 oz. low-fat goat cheese, softened
1/3 c. sugar
1/2 tsp. vanilla extract
1/2 tsp. cocoa powder
2 eggs, separated
1 tbsp. flour
1/4 tsp. ancho chili powder
Directions:
Preheat oven to 350 degrees. Combine goat cheese, sugar, and vanilla and mix until smooth. Add egg yolks two at a time. Fold in flour, cocoa powder, and ancho chile. Whip egg whites until soft peaks form. Gently fold into mixture. Spread into buttered and sugared parchment-lined baking pan. Bake for 20-25 minutes. Cool. Remove from pan by picking up parchment. Use 1 in. cookie cutter to make individual circles and insert skewers to create a "lollipop.”
Makes about eight servings.
Recipe provided by Chef Chris Santos of Beauty & Essex and The Stanton Social

Occoquan Reservoir - Fishing Opportunities

The main species of interest at Occoquan are largemouth bass, bluegill, and crappie, but opportunities exist for anglers to catch channel catfish, flathead catfish, northern pike, and white perch. No matter the skill level, technique of choice, or time of year, the tastes of all anglers should be satisfied while fishing at Occoquan.
Largemouth Bass
The largemouth bass fishing is exceptional at Occoquan. Currently, the population is diverse, with bass found in all size classes up to about 21 inches. Good numbers of fish are available in the 4-6 pound range with an occasional larger fish mixed into the bag.
Routine population sampling conducted by fisheries biologists provides the Department with information pertaining to the status of the fishery. Comparisons can be made between electrofishing samples conducted during different years, which allows biologists to assess changes to the fishery. One index used by biologists is the CPE-P or catch per effort of preferred fish. The CPE-P for largemouth bass is the number of fish 15 inches or larger that are collected per hour of effort. Occoquan Reservoir was last sampled in 2007, and based on those numbers and rankings, it was the best place to fish for big bass in the District. This is even more noteworthy considering its large size and its comparisons to many reservoirs that were much smaller (catch rates are usually higher in small water bodies).
Heavy fishing pressure with ample habitat and abundant forage may make it more difficult to consistently catch fish. Patience is the key; anglers willing to try different techniques and lures to match the prevailing conditions should find success. Largemouth bass typically are found in transition areas between different habitats, particularly around heavy cover. Anglers should concentrate their efforts in these areas, fishing with a variety of lures such as plastic worms, jigs, spinner baits, or crank baits.
Black and White Crappie
Occoquan Reservoir has a very good crappie fishery and anglers should concentrate on areas with structure during the early spring. Anglers consistently catch fish around boat docks, fish attractors, or brush piles. Crappie can be successfully caught by a variety of methods ranging from small jigs, spinners, or flies fished with ultra light spinning gear or anglers may desire more traditional tactics such as fishing small minnows with a cane pole and bobber. Remember that crappies are a schooling fish, and once a fish is caught it is likely that several more will be caught with in close proximity. White crappie typically run larger; and, with the closure of Lake Manassas, Occoquan is the only District lake to offer white crappie.
Bluegill
The bluegill population has dropped considerably since the early 1990's, but the population remains in balance. Fair numbers of bluegill are found in the 5-7 inch range at Occoquan, which provides anglers' ample opportunity to fish for this delightful pan fish. Bream fishing does not have to be complicated. Anglers may use live bait such as worms or crickets with hopes of enticing a strike. Some anglers prefer to use ultra light spinning gear or fly fishing gear to present small lures or flies. Pound for pound, there's not a fish that fights any harder than a scrappy bluegill. Bream are easy to catch which makes them ideal for introducing young children to the sport of fishing.
Channel Catfish
Occoquan provides a good channel catfish fishery for anglers living close to the Beltway. Channel catfish were first stocked into Occoquan Reservoir in 1964 and were stocked annually afterwards until 1978. Stocking of channel catfish occurred on alternate years between 1981-1991. A good fishery has developed since those initial stockings and the channel catfish population is self-sustaining. Channel catfish are not currently stocked into the reservoir since there is adequate natural reproduction. Anglers can expect to catch fish in the 14-20 inch range, with most fish averaging about 2 pounds.
Flathead Catfish
Twelve flathead catfish were stocked into Occoquan Reservoir in 1965. Since that initial introduction a fantastic fishery has developed which produced the state record flathead catfish catch of 66 pounds 4 oz., caught and released by Mike Willems in May 1994. Anglers may want to concentrate their efforts in areas around rocky bluffs in close proximity to deep water. Live bream are the bait of choice and are often fished on the bottom with a slip sinker rig.
Northern Pike
Northern pike were stocked into Occoquan in 2001 at a rate of 0.5 fish per acre. Anglers should expect to encounter these fish in 2-4 years. Northern pike were stocked to prey on the abundant alewife and gizzard shad populations present with in the reservoir and should provide a trophy element to the fishery.