What Is The Fat Resistance Diet?

The Fat Resistance Diet was developed by Dr. Leo Galland, who is recognized as an expert in the field of nutritional medicine. It is based on the concept that hormones, which include leptin and adiponectin, control the appetite and body fat levels in the body. When fat levels become too high in the body, inflammation occurs that subsequently alters the body chemistry and balance of these hormones. The idea behind the diet is to reduce inflammation which restores the body's chemistry, reducing cravings, promoting fat burning, and helping the dieter to achieve a healthy weight.

3 Stages of Weight Loss and Control

(Photo credit: Wikipedia)

There are three stages to the Fat Resistance Diet. In the initial stages carbohydrates such as grains and starchy vegetables are avoided, but as the dieter progresses through the three stages the amount of carbohydrates is gradually reintroduced.

Stage 1 concentrates on reducing inflammation and restoring blood sugar levels. This is achieved by an abundance of super foods and nine to ten servings of fruit and vegetables every day along with a relatively high intake of quality protein. The high nutritional quality of the this phase will help to re-balance body chemistry and cut your cravings for carbohydrates. This stage also provides a jump-start to the fat loss process.

Stage 2 increases your choice of foods so that the diet is suitable for long-term fat loss. After completing Stage 1, the insulin levels in the body should have decreased which allows for tolerance of more complex carbohydrates in the diet. Stage 2 allows for reintroduction of legumes as well as some whole grains such as oatmeal and brown rice.

Stage 3 is the maintenance stage. In this stage the variety of foods increase further to include healthy grain-based meals like carrot raisin muffins, blueberry flax pancakes, and even whole grain pasta. The inflammation reducing foods are still emphasized while the caloric content of the diet is slightly higher to allow for maintenance of weight loss.

Recommended Foods

The foundation of the diet is fresh fruit and vegetables in abundance, as these contain phytonutrients such as carotenoids and flavonoids which act as anti-inflammatories.

Foods which are high in carotenoids include:

carrots
broccoli
spinach
tomatoes
pumpkin
papaya

Foods which are high in flavonoids include:

blueberries
cherries
pomegranate
citrus fruit
dark grapes
green tea
onions
dark chocolate

Fresh herbs and spices can also be used during the diet because they have important nutritional factors which reduce inflammation and improve the taste of foods without adding calories.

The diet also emphasizes increasing the intake of foods that are high in good fats like the Omega 3 fatty acids found in fish, walnuts, flaxseeds and dark green leafy vegetables. These fats play an important role in reducing inflammation as well as improving general health.

Is This the Diet for You?

The Fat Resistance Diet is a solid weight loss plan based on nutritional science. Besides losing weight, this diet has an added bonus of helping to reduce inflammation within the body and supplying high levels of antioxidants to help control hormones and keep your body healthy and happy. If you like the idea of a diet plan based on scientific study, you might want to give the Fat Resistance Diet a try.

Recipe: Cedar Planked Salmon With Dijon Dill Glaze

Nothing says Pacific Northwest like salmon, and this simple and delicious recipe creates a marvelous melt-in-your-mouth dinner perfect for grilling out this summer along the coast - or wherever you find yourself. Remember to choose wild-caught salmon; farmed salmon is full of antibiotics and artificial coloring, and is fed on corn, which reduces the content of healthy Omega-3 fatty acids and makes the fish less healthy for you to eat. Use fresh, simple, quality ingredients for a fresh, simple, quality meal!

Cedar Planked Salmon With Dijon Dill Glaze

Ingredients:

(Photo credit: naotakem)

1 1/2 lbs. wild-caught salmon filets
1 Tbsp. olive oil
salt and pepper to taste
1/2 tsp. lemon zest
1/3 cup Dijon mustard
2 Tbsp. chopped fresh dill
1/2 cup mayonnaise
1 cedar plank, soak for 2 hours in clean water, then drain

Directions:

• Preheat grill to medium-high heat.
• Generously brush the salmon skin with olive oil. Season with salt and pepper all over.
• Make the glaze by whisking together the lemon zest, mustard, dill, and mayonnaise.
• Evenly spread the glaze all over the salmon. Put the salmon on cedar plank and put the plank in the middle of the hot grill. Cover the grill and cook for 20 to 30 minutes or until salmon is cooked through.
• Remove plank and let cool slightly before removing.

Nuts - A Super Food In A Tiny Package

Do you picture snacks helping your heart and lowering your cholesterol while filling you up between meals?  Snacking has gotten a bad name through the years, mostly due to the over-abundance of pre-packaged processed snack foods.  But, snacking doesn't have to be bad for you if you know what snacks to choose.  As a matter of fact, snacking can be really good for you.  Let's take a look at one healthy food that should be considered an essential snack.

A walnut - shelled and unshelled. (Photo credit: Wikipedia)

Nutrition by the Handful

That little nut you have been snacking on is really a super food because of the unique combination of fats, protein, vitamins, and minerals. This tiny powerhouse works hard lowering the risk of some significant diseases and health conditions.

Don't let the fat content or calorie count of nuts worry you too much. Even though nuts are often high in calories and fat, they have 'good' fats and omega-3 fatty acids that lower bad cholesterol levels and help regulate blood pressure and healthy heart rhythms. The fiber content in nuts also helps control cholesterol and has been found to lower the risk for diabetes.

But that's not all. Certain types of nuts also have plant sterols which is another cholesterol inhibitor.  They're so important as a cholesterol inhibitor, as a matter of fact, that plant sterols are added to things like orange juice and margarine for the health benefits. And you've got it all right there in a nut.

In addition, vitamin E and the amino acid L-arginine are two elements that help reduce plaque in the circulatory system, which helps to prevent clots in arteries. Nuts have so many of these healthy elements that they may be one of the most powerful food you can eat to take care of your heart.

Enjoy Nuts in Numerous Ways

The important thing to remember with nuts is, like many other things in life, too much of a good thing isn't really good - moderation is key. Since nuts are dense in calories and fat, a little goes a long way. For instance, just a dozen or so cashews can have up to 180 calories. For this reason, health experts recommend limiting your daily intake of most nuts to no more than a couple of ounces. This is actually good news for your budget, since adding nuts to your healthy diet requires only a small investment for such a big return.

Nuts, nuts, nuts. (Photo credit: Wikipedia)

So, what specific nuts are best to eat regularly? There isn't really a lot of definitive research to suggest one type of nut is better than another - most have at least some health benefits. Walnuts, almonds, peanuts (not actually a nut, but also good for you in moderation), and cashews are popular and easy to find in most regions. You'll also find many recipes for these particular nuts, so it's easy to incorporate nuts into your meals as well as your snacking.

Consider substituting chopped nuts for the chocolate chips in cookies, for example.  Toss peanuts into a green salad or pasta salad for added nutrition and crunch. Use natural peanut butter on your morning toast instead of butter or jam. (Be sure to use the all-natural kind; Jif and Skippy and the like are largely sugar and unhealthy added oils and transfats!) Walnuts are a classic choice to top a savory salad.  Chop almonds up and toss in your vanilla yogurt for a nice crunch.

You can also grind almonds, peanuts, or other nuts into a coarse meal. Use this meal to coat chicken or fish instead of using cornmeal or flour when frying or baking.  Grind the meal fine and add to smoothies in your blender.  Almonds can be ground into a flour consistency and can be used in many dishes as a substitute for wheat flour. This gluten-free flour alternative has become very popular in recent years.

It's best to buy shelled, unsalted, or minimally processed varieties of nuts in small quantities. You can also protect fresh nuts from oxidation by storing them in a cool, dark, dry place.  Or you can store nuts in an airtight container in the refrigerator or freezer. The oils that naturally occur in nuts can become rancid if exposed to heat and air, and will not only lose their healthful qualities, but taste bad too.

Adding small amounts of nuts to your diet will provide your body with big benefits.  Choose a variety of nuts, store them properly, and enjoy a handful of crunchy nutrition every day.

Superfood Recipe: Buttery Peanut Soup

While this one may sound a bit strange at first, if your kids are fans of peanut butter, it may quickly become a family favorite! This is also a good option for those looking to include more Omega 3s in your diet - especially if you don't like fish. Both peanuts and milk and butter from grass-fed cows contain high levels of this important fatty acid. Try this simple soup, and add some good fats back into your diet! (Be sure to use only natural peanut butter for this recipe - the kind with only peanuts and salt in it - not the fake kind full of sugar and hydrogenated oils - these are awful for your health, and they won't dissolve well in this recipe either.)

Buttery Peanut Soup
 
Ingredients:

2 Tbsp organic butter (from grass-fed cows if you can find it)
1/4 cup onion, finely diced
1/3 cup celery, finely diced
1 Tbsp flour
2 cups whole milk (from grass-fed cows; preferably organic and non-homogenized)
3/4 cup organic chicken or vegetable stock
1/2 cup natural peanut butter
1/4 tsp salt

Directions:

• In large saucepan over medium heat, add butter, onion, and celery, and cook, stirring, until vegetables soften, about 4 minutes.
• Sprinkle in flour and stir to combine.
• Slowly add milk, stirring constantly.
• Slowly add stock, stirring constantly.
• Keep stirring until mixture thickens, then remove from heat.
• Scoop about 1/2 cup of soup from saucepan and put into bowl; add peanut butter and mix until combined.
• Pour peanut butter mixture back into saucepan, stirring to combine.
• Salt to taste, adjust as needed for flavor.
• Serve warm with a sprinkling of crisp fried bacon, crunchy sprouts, or chopped peanuts.

Superfood Recipe: Salmon Timbale

This superfood recipe is super easy! It's a great use for leftover grilled salmon (which never seems as good by itself the next day), and incorporating fresh eggs from pasture-raised poultry, and butter from grass-fed cows will add even more healthy Omega-3's into this simple but company-ready recipe.

Salmon Timbale

Ingredients:

2 Tbsp butter (from grass-fed cows if possible)
1/4 cup fine bread crumbs
1/3 cup fish stock (or chicken stock)
1/3 cup milk
1 cup cooked salmon, chopped
1/2 tsp parsley, chopped fine
2 eggs, lightly beaten

Directions:

• Preheat oven to 350 degrees, and butter a small casserole dish.
• In saucepan, melt butter over low heat, then stir in bread crumbs and fish stock.
• Add remaining ingredients one at a time, slowly stirring constantly until creamy and hot.
• Remove from heat and pour into casserole.
• Set casserole in roasting pan filled with hot water and put into preheated oven.
• Bake for 20 to 25 minutes or until firm and eggs are completely set.

The Omega 3 Factor – A Super Food Within Your Food

No discussion of the world’s healthiest foods would be complete without talking about Omega 3 fatty acids. Nor would any diet be complete without Omega 3 fatty acids.  These specific types of molecules play a vital role in our health and development throughout our entire life. Let’s take a closer look at these odd sounding nutrients to find out why they are so important.

Wellness Starts at the Top

First, let's try to understand a bit of brain science. The brain is made up of about sixty percent fat (which is why good quality fats are so important to your diet!). This fat is found mainly within the membranes that surround the brain's nerve cells. The composition and chemistry of these membranes has a direct effect on chemical reactions in the brain. These chemical reactions are the brain's signals. The influence that more Omega 3 in the fat has on these signals has been studied extensively. It is believed that Omega 3 fatty acids promote better and faster transfer of signals in the brain. Okay. I guess that means Omega 3 fatty acids are good for you.  Let's see how.

Walnuts - high in Omega 3s. (Photo credit: Wikipedia)

When your brain signals are working well, your whole body benefits. Besides brain health itself, other health benefits related to Omega 3s include inhibiting cancer cell growth, reducing inflammation throughout the body, prohibiting excess clotting in the blood, and reducing the risk of obesity by stimulating a hormone called leptin, which helps regulate metabolism and body weight.

While there is some speculation about the true power of Omega 3s in treating or improving things like mental disorders, heart disease, and cancer, many researchers still claim there are significant benefits to consuming foods that contain these vital fats.

Looking for Omega 3s

If you live in Alaska, Taiwan, or Japan you may already be eating enough foods rich in Omega 3 fatty acids. The reason is that these populations routinely consume fish that is fatty, in a good way. Diets that contain fatty fish have been proven to show better results with respect to less inflammatory ailments and less obesity-related diseases, such as diabetes and heart disease.

omega 3 fatty acids (Photo credit: malloreigh)

But, if you don't live in one of those areas, you can still find plenty of the Omega 3s you need.  These fatty acids are most prevalent in seafoods, with salmon, tuna, scallops, sardines, and trout being particularly rich. Other sources of Omega 3s are algae, krill, shrimp, and tofu, as well as certain nuts and seeds, like walnuts and flaxseeds.

Other vegetables and spices like cloves, mustard seeds, cauliflower, collard greens, and cabbage are good sources for Omega 3s. Even certain berries, like strawberries and raspberries, provide at least some of the same healthy benefits.

Generally speaking, eating a healthy diet rich in green leafy vegetables, lean meats, seafood, as well as nuts and berries, contributes to better health. This general guide just happens to include many foods that are naturally rich in Omega 3 fatty acids. That could be one of the simplest ways to supplement your good health, and it's all right on your dinner plate!

Be sure to check back later this week for some tasty recipes full of Omega 3s...

Why I'm Not A Vegan - Part 1

I've been into health - eating healthy, choosing healthy foods, staying healthy via natural means - etc. for many years. From time to time, a well-meaning vegetarian or vegan friend will ask me why I'm not a vegan, as it IS the only way to true health - according to some. I disagree, and the reasons I am not a vegan, and probably never will be, are many and varied. For those that may wonder, here are the three main reasons why I don't believe veganism is the way to go. (Note: much of my studies over a number of years have led me to these conclusions. A couple of my favorite well-researched resources are pictured in this post, and you can find links to these and other sources listed below.)

Reason #1: It's Not Healthy.

Cover of Nutrition and Physical Degeneration

Okay, I'm going to get yelled at for this one I'm sure. :-)  But in all honesty, I do believe that diets free of all animal products are unbalanced. Those on a vegan or strictly vegetarian diet for a long period of time must do a lot of planning and supplementing to be sure they are getting enough of a number of necessary nutrients.

Protein: This is probably the most obvious one, but there are a number of non-animal-based protein sources. Beans, soy products, and even some greens like kale and parsley are all high in protein. However, note that none of these is a complete protein source - for that, you need animal products, such as whole eggs. Also, I am not a big fan of processed soy products (or any highly processed food, for that matter, which I'll get into in a bit) - I don't think they're particularly healthy, and although there are some cultures one can point out that eat a lot of soy, it's either fresh soy beans (edamame) or fermented foods, which makes digestion easier on the body, and also introduces some helpful bacteria.

Vitamin D: It's hard to find vegetarian forms of this essential vitamin, but of course there's always the sun! Those who are vegetarian or vegan would do well to make sure they spend enough time daily in the sun (without sunscreen, and with minimal clothing) to build up their stores of Vitamin D. Deficiencies in this vitamin have recently been linked to everything from colds and flu, to osteoporosis, to cancer. It may be the most important vitamin there is for the health of your immune system - and a large percentage of the population is very deficient - even among those who eat meat. Avoiding animal products entirely just takes a further toll.

Vitamin B-12:  This one is imperative for muscle growth and health, and especially for that all-important muscle - your heart! Sorry - there are currently no known plant-based sources of this vitamin. I'm not sure if there's a synthetic version, but if so, I'm sure it's not as well absorbed or used by the body as the natural form. This is probably the most scary and wide-spread deficiency among vegans.

Cover via Amazon

Fat: Last but not least, this one is also important, despite our anti-fat bias here in the U.S.. Yes, there are plenty of plant-based fats available. HOWEVER, the healthiness of these fats is debatable at best. Some are certainly good - for example, olive oil, wheat germ oil, and various nuts and their oils. You do have to take the processing into account though. Highly processed oils such as corn oil, safflower oil, and rapeseed oil (also known as canola) are the OPPOSITE of healthy. Some of them are basically a few molecules away from plastic - which is why in some health journals you may see them called "plastic fats". Since all of your cell walls, and a large percentage of your brain, are made from fat, do you really want to be consuming these weird, unnatural substances instead of natural fats? Plus you are extracting them and separating them from the nutrients in the food that they were made in - and any time you do this you're leaving out a lot of the good stuff that helps them to be digested and used by the body.

Animal fats on the other hand can be easily consumed with a minimum of processing - often simply as part of the whole food that they come from. They often contain important stuff like Vitamin D, Vitamin B-12, and Omega-3 fatty acids. And they're natural. The fat in your body isn't canola oil - it's animal fat!! Doesn't it make sense that your body would  best assimilate and process the fat that is closest to its own type?   (And no, eating animal fat - at least in moderation - doesn't make you fat - contrary to common "wisdom." Dietary fat is mostly burned for fuel - not stored as fat in the body. Excess carbs are what is stored as fat. Just ask any conventional farmer why they feed their animals grain - because it makes them fatter! But that's a topic for another post. :-) )

Bottom Line: If you have to pop a bunch of pills and supplements to make up for essential nutrients that are lacking in your diet, you're eating an unbalanced diet - and that applies whether you're a vegan, a vegetarian, or an omnivore (and yes, many meat-eaters are unhealthy and deficient in a number of things as well, due to not eating enough plant-based foods - I do want to be fair here). But that's a big reason why I don't think a strictly vegan diet is natural or healthy - if you weren't meant to eat animal products, your body wouldn't need nutrients that are only (or mostly) found in those types of food. Period. (More on the "not natural" vein in Reason #3.)

Agree? Disagree? Want to debate the issue?  Feel free to comment below!

And if this post makes you mad, wait 'til next week for Part 2/Reason 2: "It's Hypocritical." You'll love it!  :-)


Sources & Related Resources:
Nutrition and Physical Degeneration
Real Food: What to Eat and Why
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
Former Vegan Reconsiders - Blog Post
Deep Nutrition: Why Your Genes Need Traditional Food
Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life
The Meat Fix: How a Lifetime of Healthy Living Nearly Killed Me!
Ignore the Awkward.: How the Cholesterol Myths Are Kept Alive
The Great Cholesterol Con

Video - The Real Truth About Eggs

This week instead of an additional recipe, I thought it was important to continue debunking the health myths surrounding eggs - eggs could almost be called a superfood, they are so filled with nutrients and beneficial vitamins - and at less than 100 calories, they make a great snack or breakfast, and can help reduce hunger and snacking on unhealthy foods. (See Monday's post for more on the health benefits of eggs.)

This short newscast discusses why eggs can be a lot better for you than you might think!

Egg-Citing Health News
Chris Wragge speaks with Dietitian Cynthia Sass about why eggs are healthier than ever.

The Incredible Edible Egg - A Health Food?

We have all heard a lot of talk, mostly negative, about eggs over the years. It drives me crazy that so many people still buy into the "eggs are bad" myth! In truth, eggs are actually full of nutritional value. Many recent studies have shown that eggs aren't the evil cholesterol bombs we once thought they were - and they have many benefits for your health!

Although science has actually proven this many years ago, many people are still under the mistaken belief that eggs are bad for you. In fact, maybe you try to only eat eggs once or twice a year like Easter or Mother’s Day - it's almost like a guilty pleasure - but it doesn't have to be. Keep reading to find out what is really inside an egg: the yolk and the white.

Health Benefits of Eating Eggs

Fresh eggs! Note the bright orange of the yolks, indicating the hen ate green stuff, and probably lived outside, providing optimal nutrients in her eggs. (Photo credit: Wikipedia)

NOTE: Don’t throw away the yolk! It has benefits too - in fact, most of the nutrition of the egg is contained in the yolk.

* Improve Cholesterol – Once eggs were thought to increase bad cholesterol but in reality, the cholesterol they contain can positively impact your cholesterol levels. Eating two eggs a day won’t hurt your numbers at all, and may even raise your good cholesterol levels - especially if you're eating fresh eggs from pasture-raised poultry.

* Quality Protein – Eggs contain high-quality protein, made up of amino acids. These are the building blocks of good muscle tissue. If you are looking for a better and leaner source of protein, the egg is it. (Many people think the white is all they need in terms of protein, but eating the yolk WITH the white actually helps your body make better use of the protein - it's not a complete protein without it!)

* Choline – This is a nutrient that is needed for cardiovascular function, brain function and nervous system. Egg yolks contain a lot of it.

* Eye Health – Eating eggs can improve your eye health. The high levels of carotenoids in egg yolks can help prevent macular degeneration, a condition that leads to blindness. Also, you can reduce your risk of cataracts as you age. Eye diseases have skyrocketed over the past decade or so, and eating eggs can help combat this.

* Good Fats – We are always on the lookout for good fats. We eat enough (for most people, too much) of the bad ones in processed foods. Eggs have fat but it is good fat that will enhance your nutritional profile. One egg has five grams of fat. When eating eggs for health, substitute them for unhealthy fats in your diet - eat an egg or two instead of margarine or unhealthy vegetable oils, and avoid processed foods or anything containing hydrogenated oil.

* Vitamin D – Eggs contain vitamin D, and along with sunlight they are a good, natural source of this vitamin. Other foods like milk are fortified with it, but eggs contain it already. Eating eggs along with spending fifteen minutes a day in the sun increases your daily vitamin D intake in a healthy and natural way.

* Sulfur – Have you noticed how even good eggs can sometimes smell when you peel a boiled egg? It’s the sulfur. In the body, sulfur helps you to grow healthy hair and nails, and is also good for your eyes and skin.

 (Photo credit: Wikipedia)

* Omega-3 Fatty Acids – Eggs contain these important fatty acids that promote a healthy heart, brain and immune system. If you don’t like fish you can stock up on eggs to get these helpful fats. (Eggs from chickens raised on pasture have a much greater content of this important nutrient.)

* Other Vitamins – Besides vitamin D, eggs also contain B vitamins and vitamins A, C, and E. All are needed by the body for healthy skin, a strong immune system and to increase your antioxidant intake.

Do keep in mind that the health benefits you get from eating eggs will depend to a large degree on the source of the egg - you will want to seek out eggs from hens fed on their natural diet - bugs, grass, plants, and worms - which they will only get if raised in the outdoors or at least with free access to pasture. Check your local farmer's market, look for a CSA in your area, or a local food co-op. If you can't find any of these, organic eggs are your second-best choice, as they are at least fed a natural grain diet free of chemicals and hormones.

No matter what you have heard before about eggs, they are actually good for you - especially when from a quality source. The nutritional breakdown includes vitamins, minerals, protein, cholesterol and limited fat content. Eat an egg or two each day for your health - and stop feeling bad about it!


For More News Debunking the Myth That "Eggs Are Bad" See:
http://www.naturalnews.com/034557_eggs_health_benefits_cholesterol.html
http://health.howstuffworks.com/wellness/food-nutrition/facts/health-benefits-of-eggs.htm
http://www.womenshealthmag.com/nutrition/benefits-of-eggs

Salmon - A Super Yummy Super Food

First off, sorry for the lack of posts last week. We were catching up from vacation, and decided to take a week off from blogging. Hope everyone had a great 4th of July, and we're glad to be back at it this week with an article on salmon - a great superfood to enjoy during the summer months, as it's light, and absolutely fabulous on the grill. See below for some delicious ideas for preparing salmon, and be sure to check back later this week for some tasty recipes that use this superfood.

You've probably heard a lot of talk over the years about salmon being one of the healthiest fish to eat.  You may have even added salmon to your diet.  But, do you know why?  Let's shed some light on why salmon is a super food and what specific benefits salmon has to offer as a part of your diet.

Meet the Super Fish

Certified Sustainable Salmon (Photo credit: Walmart Stores)

The mighty salmon is probably one of the most widely studied fish we know. These studies often involve sustainability and contaminants comparing farmed salmon with wild caught salmon. Farmed salmon represents a large majority of available fish in the U.S. However, these farmed salmon have been treated with antibiotics, have more fat content, and have less beneficial omega 3. For these reasons alone, wild salmon is a much healthier choice for regular consumption.

Salmon is categorized as a 'fatty' fish, but don't let that scare or confuse you.  The fat that is referred to is where we find the most powerful super food imaginable – omega 3 fatty acids.  These fatty acids are essential nutrient elements that contribute to your body's healthy functioning, beginning right at the top with the brain, and continuing throughout the body.  And, you can get more omega 3 fatty acids in just one 4-ounce serving of salmon than you would get in several days of trying to eat other healthy foods containing some omega 3s.

With so much emphasis on the tremendous amount and availability of omega 3 fatty acids in salmon, some of the other healthy aspects have tended to be overlooked. Salmon is also rich in tryptophan, the amino acid that helps the nervous system relax, rest, and even sleep. With more than 100 IU's of vitamin D in a serving of salmon, you have one of the very best food sources of D available. Also, salmon is a super source of selenium, which is associated with decreased risk of joint inflammation, prevention of certain types of cancer, and is known to protect against cardiovascular diseases.

And that's not all. Don't forget the protein. Salmon, like other fish, is a great, low fat, low calorie source of protein.  Then you get B3 (niacin), B12, B6, phosphorus, and magnesium.  And not just minimal amounts either... you're getting serious doses of nutrients in this seriously delicious fish.

More Salmon Benefits

As you can see, salmon has a lot to offer, but along with all those vitamins, minerals, and omega 3s, salmon is also lower in cholesterol than other seafood and shellfish, like shrimp and lobster.  So, while the omega 3s are improving cardiovascular health, the salmon is not adding a lot of cholesterol to counteract all the benefits.

The all-important omega 3s we've been talking about in salmon not only contribute to better brain function and memory, but also supports skin health, joint health, heart health, and digestive health, along with a host of other benefits.

Grilled Salmon, Tomato Salsa, Avocado (Photo credit: avlxyz)

Salmon also has selenium and certain amino acids that protect the nervous system from the effects of the aging process. It is also known to lower the risk of Parkinson and Alzheimer's disease, and can help prevent blood clots that can contribute to stroke.

Salmon tends to speed up the metabolism which helps regulate blood sugar levels in the body. That little four ounce serving of salmon we talked about earlier provides up to 30 grams of protein, which we know supports muscle strength. But, don't forget about one of our most important muscles – the heart. Yes, salmon has a lot of offer every system of our body. But, how can you enjoy salmon a couple of times a week without getting tired of it?

Preparing Tasty Salmon Dishes

A broiled, baked, or grilled salmon fillet is delicious all on its own, for most fish lovers.  But for some, the unique flavor of salmon is better when fixed in slightly different dishes or with a variety of sauces.

Cooked salmon works well with a lot of flavors.  A number of different glazes and seasonings can turn each salmon experience into a unique one.  Some herbs and spices to try in your rubs or sauces include cayenne pepper, mustard, fennel, ginger, and paprika.  A classic sauce for salmon that's worthy of your time is a maple syrup glaze. Made simply by reducing a mixture of maple syrup with various ingredients like brown sugar, lemon juice, Dijon mustard, and even chili powder, makes a splendidly sweet and savory glaze that compliments the salmon perfectly.

Creamed soups are another good option for enjoying salmon.  Much like lobster bisque, salmon bisque has a rich flavor that can be slightly sweet, slightly spicy, and definitely delicious.  Keep this bisque simple as the flavor of the salmon will carry it just fine.

Rye bread with smoked salmon, cream cheese and dill. (Photo credit: Wikipedia)

Salmon that has been cooked, cooled, and tossed in a big salad with mixed greens is a great choice for folks who like a little crunch surrounding their salmon. Choose a light vinaigrette and a variety of vegetables for your salmon salads. One vegetable that is especially complimentary with salmon is cucumbers. Try making a simple flaked salmon and diced cucumber sandwich spread for something extra special.  Just mix in a bit of light mayonnaise and spread on toasted English muffins or hearty crackers.

Of course, a favorite for holidays and buffet tables is smoked salmon. A few pieces of smoked salmon on a hearty cracker with a dab of cream cheese is enough to convince most non-believers that salmon is a food to favor.  But, you can also used smoked salmon to create wonderful salads, spreads, and more.  There is really no end to the ways you can enjoy this super super-food.

This popular fish lends itself to lots of different ideas and recipes, so don't be afraid to experiment with new flavors to find the ones you like best. Salmon is a very healthy food that provides countless beneficial nutrients all wrapped up in a super tasty fish.

Healthly Spring Recipe - Crabby Asparagus Frittata

Here is a great one full of healthy, fresh, spring ingredients. For the healthiest meal, be sure to use fresh and organic ingredients where possible, and fresh farm eggs from pasture-raised poultry, as these contain the most Omega-3 fatty acids for heart and brain health, and are lower in cholesterol and full of additional vitamins. You'll be able to tell, as the yolks will stand tall, and be bright orange! (You can find more info on healthy eggs in our previous blog post here.)  For fewer people, this recipe can be easily cut in half or scaled down.

Crabby Asparagus Frittata

Eggs I (Photo credit: Keith Marshall)

Ingredients:
1 cup fresh asparagus, cut small
1 cup fresh mushrooms, sliced thin
1/2 cup green onions, chopped small
1/2 cup red bell pepper, cleaned and cut into thin strips
1/2 cup flaked crab meat
8 fresh eggs
1/4 cup water (or milk)
1 tsp dried Italian seasoning (or other mixed seasoning)
1/2 cup shredded mozzarella cheese
1 Tbsp grated fresh Parmesan cheese

Directions:

• Preheat oven to 375 degrees. Spray or rub oil into a 10 inch oven-proof skillet.
• Put skillet on stovetop burner set to medium-high heat. When skillet gets hot, add asparagus, mushrooms, onions and bell pepper and cook until just tender but still somewhat crisp. This will take about 4 or 5 minutes. Remove from heat.
• Add the crab meat and stir to combine ingredients.
• In a separate bowl, beat the eggs, water, and Italian seasoning until mixture is well blended, then stir in the mozzarella cheese.
• Pour this mixture over the crab and veggies in the skillet, just shaking the skillet a little to combine; do not stir.
• Put skillet back on stovetop over medium heat and cook just until eggs set up around the edges, about 5 to 6 minutes, then sprinkle with the Parmesan cheese.
• Bake in 375 degree oven until top is lightly browned, eggs are completely set, about 8 to 10 minutes.
• Remove from oven and let sit at room temperature for 3 to 5 minutes, then serve by cutting into wedges.

Serves 4 to 6 people depending on whether this is served as a dinner, breakfast, or lunch, and whether or not you're serving with sides.

Recipe: Organic Pastured Eggs with Spring Greens

                          Image via WikipediaAs you read this blog, you'll come to learn that one of my passions is cooking from scratch with farm-fresh, homegrown food. Not the kind you find at the supermarket, but the kind you find at the local farmer's market. I've been a member of a local CSA for 3 years now (if you don't know what a CSA is, click the link to learn more now, because you're really missing out!) and one of my favorite treats are the amazing fresh organic eggs, from pasture raised chickens (for more on pastured chickens, and why their eggs are so great, see this interesting article: http://2silos.com/?page_id=21. Basically pastured chickens lay the best eggs you can find anywhere! (See below for more info.)

Today I wanted to share with you one of my new favorite breakfasts that I just discovered this spring. Simple, fast, delicious, and filled with nature's best "superfoods," this one will get you going in the morning!

Fresh Eggs with Spring Greens (serves one, but may be modified to serve as many as desired)
Time: 10 minutes, tops!
Ingredients:
2 fresh eggs from pastured chickens
Handful of fresh greens (I usually use curly mustard picked fresh from my garden, but any other type of greens may be substituted. Some suggestions include spinach, arugula, young kale, collards, or turnip greens.)
Butter
Fresh ground pepper
Sea salt
Grated cheese (optional)
Directions:
Heat 1/2 TB butter in cast iron skillet over medium-high heat, until foam subsides.
Wash and shake dry (or spin) greens to remove moisture. Spread greens in bottom of skillet, and season with a couple of grinds of pepper, and a sprinkle of sea salt. Cover and lower heat to medium. Let cook about 3 minutes, til greens are wilted and slightly tender.
Stir greens, then spread evenly in bottom of skillet.
Gently crack eggs over greens, being careful not to break the yolks. Quickly sprinkle with cheese, if desired. (Cheddar or Colby Jack are good basic choices, or go with something a bit fancier like Gruyere or Feta if you're in the mood!)
Cover tightly and cook 2 minutes, turning off heat after 1 minute. (Or 'til desired doneness -- I like my yolks runny, but whites firm.)
Slide onto plate, and sprinkle with more salt and pepper if desired.
Devour, and lick the plate!
I'd love to hear how you like this recipe!  I've included some more info on pastured eggs below (plus a picture of a carton from my fridge -- aren't they lovely?), and you can find more great cooking from scratch resources on our website at http://www.newholisticliving.com/cookingfromscratch.html
Or try this great book: Cooking from the Garden: Best Recipes from Kitchen Gardener
Rose.

Just a bit of info on Pastured Poultry:

Research shows that pastured poultry eggs are better than eggs laid by confined hens:

• Pastured eggs contain 20 times more omega-3 fatty acids with a ratio of 1 to 1 omega-6 to omega-3.  Factory eggs have a top heavy ratio of 20 to 1.
  (Ref: New England Journal of Medicine -1989)
• Pastured eggs have 10% less fat, 40% more vitamin A, 400% more omega-3 fatty acids. *
• Pastured eggs have 34% less cholesterol. *
• Pastured eggs produce positive HDL or good cholesterol and lowers “bad” triglycerides.
• Pastured poultry have 21% less total fat, 30% less saturated fat, and 28% fewer calories vs. conventionally raised. Meat has 50% more vitamin A and 100% more omega3s. *

(Ref: Nutrition -1993) * (ref: USDA Sustainable Agriculture and Research Education Program).

Related articles on Pastured Eggs:

• How to buy the healthiest eggs (msnbc.msn.com)
• Where To Find Really Healthy Eggs and Poultry (It's Not at Whole Foods) (alternet.org)
• Local Layers: The Best Eggs for Health and Flavor (thegreenists.com)