A blog by runners. For runners.

Soup for the Soul, Fish for your Thoughts

You probably already know about the many health benefits of fish and seafood for their coveted omega-3 fats, but did you also know that soup has some health benefits of its own? Soup has been shown to aid weight loss by helping you feel full.

Barbara Rolls, PhD, a Professor of Nutrition from Pennsylvania State University (my Alma mater) has conducted numerous research studies on the principles of “feeling full on fewer calories.” In other words, by consuming foods that provide very few calories for a large volume, you can feel full and lose weight without feeling deprived.

In one of her many research studies, Dr. Rolls had Dietitians put study participants on a calorie restricted diet with either one or two servings of soup, a low energy-dense food; or two servings of a high energy-dense food. Each option provided equal calories for the day.

Participants who ate TWO servings of soup per day lost 50% more weight than the participants who ate the high energy-dense snacks. And the ONE soup per day group lost about the same amount of weight as the high energy-dense snack group.

So, in conclusion, EAT MORE SOUP! It's good for the soul and for your waistline too! And adding fish makes it ideal for brain health as well!


Obes Res. 2005 Jun;13 (6): 1052-60.

Provision of foods differing in energy density affects long-term weight loss.

Rolls BJ, Roe LS, Beach AM, Kris-Etherton PM.


  • 1 Tbsp olive oil
  • 1 small yellow onion, chopped, about 1 cup
  • 3 carrots, rough chopped
  • 1 red bell pepper, rough chopped
  • 1 green bell pepper, rough chopped
  • 3 stalks celery with celery leaves from the interior of the celery bunch, rough chopped
  • 2 cloves garlic, coarsely chopped
  • 1 cup fresh chopped parsley
  • 1 medium tomato, chopped, about 1 cup
  • 6 oz of tomato paste
  • 1 lb fresh haddock cut into 2-inch pieces
  • 1/2 tsp dried oregano
  • 1/4 tsp ground black pepper, or more to taste
  • 4 cups low-sodium chicken broth
  • 1/4 cup brown rice vinegar
  • 1 cup wild rice, uncooked


  1. Bring 3 cups of water to a boil with one cup of dry wild rice. Reduce heat to low, to simmer. Keep covered with a lid while you prepare the other ingredients.
  2. Chop all of the vegetables and place them in individual bowls.
    Heat the olive oil in a large stock pot or Dutch oven over medium-high heat. Add the chopped onion and saut