Showing posts with label salmon. Show all posts

Eat This for Energy



If you need more energy remember fat should be your fuel! Load up on healthy fats to fuel your brain and body instead of sugar and carbs. Healthy fats help your body burn fat, build muscle, curb cravings for junk foods, aid in mineral absorption, function as carriers for fat-soluble vitamins, and provide building blocks for cell membranes and hormones.  

My top picks: 

Avocados
Raw nuts/seeds (specifically almonds, hemp seeds, pumpkin seeds, pecans, or walnuts)
A spoonful of MCT or organic coconut oil 
Local, organic eggs 
Nut butters or tahini 
Wild-caught salmon


Copyright, 2017, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.



www.OptimumWellnessMN.com


Easy Peasy Recipe

Clean eating doesn't have to be complicated! This is one of my go-to dinners when I'm lacking time or getting home late from working promos.



Wild-Caught Salmon- Drizzle a little extra virgin olive oil and lemon juice on top. Add fresh rosemary and a tad bit of sea salt! Bake until the salmon flakes off with a fork. (Roughly 10-12 minutes) Enjoy with a side of steamed veggies! 


CLICK HERE for more clean eating recipes! 



Copyright, 2015, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutritionist and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

www.optimumwellnessmn.com



Marinate and Macerate

Grilling season is in full swing. There are times I would love to have a balcony connected to my studio apartment to grill! Grilled salmon and asparagus is my top summer meal of choice!  

Marinating is a great way to add flavor and moisture to foods but some care must be taken to avoid food poisoning! Here are a few tips from Homefoodsafety.org


  • Put food and the marinade in a container made from glass, not metal.
  • Store marinating food in the refrigerator at 40 degrees or lower, and make sure to cover it. Never leave marinating food on the kitchen counter.
  • When packing marinating food, place it in a cooler with ice, and keep it out of the sunlight. 
  • Don't use marinade that's been added to raw meat unless it has been boiled afterward.  Instead, reserve some of the marinade in advance to add to food after cooking. 
  • Use a food thermometer to ensure that marinated foods are cooked through. 


Marinated Wild Salmon


INGREDIENTS:


4 wild caught salmon fillets
sea salt and pepper to taste
1 tablespoon onion powder
1 teaspoon crushed red pepper flakes
1/4 cup extra virgin olive oil
1/4 cup fresh lemon juice
4 cloves garlic, minced
3 tablespoons white balsamic vinegar
2 tablespoons xylitol
2 tablespoons chopped green onions
2 tablespoons chopped cilantro


DIRECTIONS:

1. Season fillets with sea salt and pepper, onion powder, and red pepper flakes. Set aside in a baking dish.
2. In a medium bowl, mix together olive oil, lemon juice, garlic, balsamic vinegar, xylitol, green onions, and cilantro. Pour marinade over salmon; cover, and refrigerate overnight, or at least 6 hours.
3. Grill! 



CLICK HERE for more clean eating recipes! 




Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.

Sample Daily Meal Plan

Here is a sample of what clean eating looks like. MyFitnessPal.Com works well to track your food intake. (simple, easy to use AND they have an app) Each meal should contain a protein, carbohydrate (veggies) and a healthy fat for optimal nutrition and digestion!



Breakfast-Smoothie

Strawberries, 1 Cup
Spinach - Raw, 1 cup
Garden of Life - Raw Protein Powder-Vanilla, 1 scoop
Dr. Bronners - Coconut Oil, Organic - 1tsp, 1 tsp
Chia Seeds - 1 tbs (10g)
Almond Milk -Unsweetened Vanilla, 1 cup




Lunch-Salad 


Taylor Farms - Herb Mix Salad, 3 oz
Eggs - Hard-boiled (whole egg), 1 large
Broccoli - Raw, 1 cup, chopped
Scallions- Raw, 0.25 cup, chopped
Carrots- Raw, 0.50 cup, chopped
Walnuts - Chopped, 0.1875 cup
Grilled - Chicken Breast by Ounce, 3 Ounces
Homemade - Balsamic Vinaigrette, 2 tbsp



Dinner

Wild Salmon, Sockeye - Baked, 3 oz
Asparagus - Steamed, 134 g (1 cup)
Extra Virgin Olive Oil - 1 tablespoon




Snacks

Raw Almonds-15 almonds
Hard-Boiled Eggs- 2 
Peanut Butter Cookie LARABAR- 1 bar 
Granny Smith Apple-small
Nut Butter-2 tablespoons 


CLICK HERE for Clean Eating Recipes 


*I offer customized meal planning and wellness consultations if you are looking to get healthier and need some help with your goals: in person, phone, or  Skype. Please contact me for more info! 712.790.5883 or Jackie@OptimumWellnessMN.com 




Copyright, 2014, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.



www.optimumwellnessmn.com

Why you Should Eat Wild Caught Fish Instead of Farm Raised

I'm sure you have heard that eating fish is healthy, right? High in the "good" fats (Omega 3's)... Do you know where the fish you buy at the supermarket comes from? They are labeled either wild caught or farm raised.


Think of what "farm raised" really means... Thousands of fish are raised commercially in tanks, enclosures and controlled pens across the country usually in lakes, ponds, rivers and oceans and fed corn to fatten them up! Since they are raised so close together they generally eat their own feces.  This is very un-natural!!



Research has found that farmed fish has less usable omega-3 fatty acids than wild-caught fish and a 20% lower protein content. A USDA review confirmed the findings. Farmed fish are fattier and have a high concentration of omega-6 fatty acids. Imbalances in the levels of omega-3 and omega-6 fatty acids create inflammation in the body. Farm-raised fish are given antibiotics to stave off disease that results from crowded conditions and are also treated with pesticides to combat sea lice.

Researchers have also found levels of polybrominated diphenyl ether (PBDE), a chemical used as a flame retardant, in high levels in farm-raised fish. PBDEs are endocrine disruptors that are thought to contribute to cancer. Scientists believe that both fish feed and increasing concentrations in the open oceans are contributing to high PBDE levels in fish and humans.

Another study, conducted at the University of New York at Albany found that dioxin levels in farm-raised salmon are 11 times higher than those in wild salmon. Dioxins are one of the “dirty dozen,” says the World Health Organization (WHO) because they are highly toxic and are stored for a long time in the body: their half life in fat cells is 7 to 11 years. Dioxins impair the endocrine, immune, nervous and reproductive systems and are carcinogens.  

NOTE: Almost ALL Tilapia is farm-raised!! Avoid! 

This is why it is important to make sure your fish is wild caught!!

Benefits of Wild Caught Fish:

Wild caught salmon is very high in Omega 3 fatty acids. These fats are known as essential fatty acids. Our bodies do not produce them, so must obtain them through our food. Wild caught salmon also has a healthy balance of Omega 3 to Omega 6 fatty acids. Cold water fish such as salmon are a good source of Vitamin D-an extremely important nutrient that is essential to wide variety of bodily functions. The sun is your best source of Vitamin D, but since most people do not get enough sun in the winter months, wild caught salmon is a great way to add more of it into your diet. Also found in wild caught salmon are healthy protein, selenium, niacin, vitamin B12, phosphorus, magnesium and vitamin B6.

Avoid farm raised fish at the grocery store and at restaurants. If it doesn't say it’s wild caught, chances are it is farm raised!! 

Here is a chart that sums everything up for you:


I talk about this and much more during my one-on-one and group grocery store tours! If you would like to attend my next tour please contact me! 712.790.5883 or Jackie@OptimumWellnessMN.com

http://www.who.int/en/
www.mercola.com
http://www.albany.edu/ihe/salmonstudy/pressrelease.html


Copyright, 2013, Jackie Mart. For further information about this blog, or Optimum Wellness LLC, contact Jackie Mart at 712.790.5883 or Jackie@OptimumWellnessMN.com. As a holistic nutrition and lifestyle coach, I will support you in taking steps to a healthier and happier you. My goal is to help you create an art of balance in your life. You will also learn how important balance between primary foods (relationships, physical activity, sleep, career and spirituality) and secondary foods (organic food and whole food) is.


www.optimumwellnessmn.com