Perpetual Wellness Episode 9: A Food That I Love?

Check out Perpetual Wellness Episode 9 to learn about our favorite super food, and learn more in our deep dive blog post below:

Sardines: Tiny Fish, Big Wellness Impact

We often think “superfood” and imagine exotic berries, rare seeds, kale in a smoothie — but this time, let’s shift our gaze to something humble, unassuming, yet powerfully nourishing: the good-old sardine. That’s exactly what the video explores — and we follow along here, adding a few Perpetual Wellness extras.

What you’ll learn in Episode 9

We chat about a few reasons we LOVE this super food. Here are a few highlights:

• The video shows how sardines pack a heavy punch of nutrients: notably omega-3 fatty acids, vitamin D, and proteins — all in a small, affordable, accessible fish.

• It highlights that sardines are relatively low on the food‐chain, which means fewer accumulated toxins compared to some larger fish (a point of interest in the piece).

• I chat about versatile ways to eat sardines — from straight out of the tin to mixing into salads, pastas, or toast style.

• I discuss other important health benefits of sardines, such as their support in cardiovascular health (thanks to the omega-3s), help with bone health (via vitamin D and calcium when the bones are eaten), and maybe even help with brain/mental wellness.

• The video addresses common concerns: “Are they … gross?” “How to choose good quality?” “Are canned sardines bad for you because of preservatives or salt?” Check out the video to hear our take and learn more….

Extra insights & benefits of sardines

Building from that, here are some additional ways sardines fit beautifully into a holistic wellness approach:

1. Rich in essential nutrients in one compact package
   Sardines give you high-quality protein (helpful for muscle repair, satiety, metabolic support), they deliver omega-3s which help reduce inflammation and support heart + brain health, and they contain vitamin D and calcium (especially if you consume the soft bones) which support bone strength and immunity.

2. Sustainable & environmentally conscious choice
   Compared to some heavy-hit fish species, sardines tend to be more sustainable, lower on the food chain, and often caught with less environmental impact. If you care about planet health as part of your wellness (and we do), this is a bonus.

3. Affordability + accessibility for the wellness-minded
   Many “superfoods” are expensive, trend-driven, or hard to source. Sardines are usually budget-friendly, shelf-stable (in canned tins), and available in most grocery stores. That lowers the barrier to consistent inclusion in your diet.

4. Supporting full-body wellness: mind, mood, metabolism

   • Omega-3s have been linked to better mood regulation, cognitive function, reduced anxiety/depression risk.

   • Protein and healthy fats help keep you full, stabilize blood sugar, support metabolic health.

   • Calcium and vitamin D support bones, joints, and immune resilience — all part of “whole body” wellness.

   • The simple act of choosing nutrient-dense, minimally processed foods (like quality sardines) supports the mindset of caring for your body, reinforcing habit formation around mindfulness in nutrition.

5. Practical meal‐making and habit formation
   The video highlights how easy sardines are: open the tin, toss them into a salad, stir-in with pasta, make a quick snack with whole-grain crackers + sardines + veggies. From a Perpetual Wellness standpoint: simple, repeatable habits beat rare “epic meals”. The more you integrate something manageable into your routine, the more it sticks and supports long-term wellness.

How to make sardines “count” in your Wellness journey

Here are some tips to maximize the benefit (and enjoyment) of sardines:

• Choose quality: Look for wild-caught sardines, minimally processed, with no (or low) added salt or unhealthy oils. The video emphasises avoiding heavy preservatives.

• Learn to like the taste / texture: Some people are hesitant. Try mixing them into something familiar (e.g., into tomato-based pasta, or on toast with avocado + lemon) so your palate adjusts.

• Use spikes of variety, not just one approach: Maybe one day you have sardines in salad, another day you do sardine + veggie stir-in, another day you just snack on them with whole-grain crackers. Variety supports habit.

• Pair with other wellness habits: After eating a sardine-rich meal, consider taking a walk, staying hydrated, stretching — integrate because food is a part of the bigger picture.

• Reflect on how you feel: After a week of including sardines twice (or what works for you), notice energy levels, recovery from workouts, mood, appetite. Tracking helps you build awareness.

Why this matters in the Perpetual Wellness framework

If you’ve been following our wellness journey, you know we’re not chasing fads but sustainable, empowering habits. Sardines check a lot of boxes:

• Sustainability: Nutritious food that’s accessible and not only for the affluent.

• Holistic health: Supporting body, brain, mood, immunity all at once.

• Habit-friendly: Easy to integrate, low friction, repeatable.

• Mindful living: Encourages food choices that align with values (health, environment, simplicity).

Final thought

So … what’s the long and short of why I love sardines. Well, they are a small but potent act of wellness: nutrient-packed, affordable, sustainable, and integrable into everyday life. If you’ve been curious or a bit hesitant, consider grabbing quality sardines this week, experimenting with a recipe, and seeing what happens.

Here’s to small fish making a big difference in our wellness journey.