Summer BBQ Tips

Salmon is one of the best proteins you can put in your body. The protein in salmon is easy for people to digest, and it is a great source of Omega-3 fatty acids. Salmon is also packed with Vitamins A, B, and D, calcium, iron and phosphorus. These vitamins help to strengthen your muscles.

Salmon is also great for your heart because the omega-3 fatty acids can help to lower your cholesterol.  Salmon also helps lower your blood pressure and can even prevent hardening of your arteries (which means the chances of you having a heart attack are reduced). Additionally, salmon can help to speed up your metabolism.

The benefits of salmon are almost endless! Here is one of our favorite recipes:

Honey-Teriyaki Salmon
Skinnytaste.com 
Servings: 4 • Size: 3 oz cooked salmon • Old Pts: 7 • Weight Watchers Points+: 7 pts
Calories: 266 • Fat: 9.3 g • Protein: 22.5 g • Carb: 19 g • Fiber: 0.1 g • Sugar: 13 g
Sodium: 502 mg

Ingredients:

  • 3 tbsp low-sodium soy sauce (or tamari for gluten free)
  • 3 tbsp mirin (Japanese sweet rice wine)
  • 3 tbsp sake
  • 2 tbsp honey
  • 1 lb fresh wild salmon fillet, cut in 4 pieces
  • 2 tsp cooking oil

Directions:

Combine the soy sauce, mirin, sake, and honey in a resealable bag. Add the salmon and mix to coat. Refrigerate for 1 hour or up to 8 hours.

Remove salmon, reserving the marinade. Heat a frying pan or sauté pan over medium-high heat. When hot, swirl in the oil. Sear salmon, 2 minutes per side. Turnheat to low and pour in the reserved marinade. Cover and cook for 4 to 5 minutes, until cooked through.

Recipe from: http://www.skinnytaste.com/2013/02/honey-teriyaki-salmon.html

Have you ever stood in front of the vitamin aisle at the store and been totally confused? There are certain supplements that everyone should take. Follow these tips to determine which supplements are worth the money and the time.
Four Supplements Everyone Should Take

 

Omega-3 Fatty Acid.

Omega-3 fatty acids are best known for fighting wrinkles, lubricating your joins, boosting your brain power, protecting your heart and arteries. When selecting an Omega-3 fatty acid, look for one that has 600mg of DHA. DHA is the fatty acid that supports brain functions, such as how the brain stores and uses energy.  It is recommended that Omega-3 fatty acids be taken in the morning.

 

Multivitamin. 

A multivitamin ensure that you are getting all the essential vitamins and minerals recommended for each day. Of course, you should still do your best to get your nutrients from a diet full of fruits and vegetables and take the multivitamin as an added layer of protection. Multivitamins can also act as a preventative measure against breast cancer, heart disease, and colon cancer.

 

Calcium.

You need calcium to keep your bones full of nutrients. Calcium with magnesium is an excellent way to support your bones and keep your muscles healthy. Make sure to get your calcium from both a healthy diet and added supplements.

 

Vitamin C.

Vitamin C is a water-soluble vitamin. This means it is quickly used up and eliminated by the body. It is a good idea to take vitamin C two or three times at different interval throughout the day.

How To Up Your Fiber IntakeIt is recommended that women consume 25 grams of fiber a day and that men consume 35 to 40 grams. Most men and women are not meeting these recommendations! Fiber can lower blood sugar, cut cholesterol and help your digestion significantly. The best way to up your fiber intake? Make sure your diet is filled with fiber-rich foods! Edamame, avocado, beans (kidney, black, garbanzo), whole-wheat pastas, rice, lentils, and artichokes are just a few items that are full of fiber.

If you are cooking a meal that is not high in fiber on its own, try to make fiber the focus of your side dishes. A great addition to most meals is sautéed spinach with garlic and lemon. All you need is a tablespoon of olive oil, 2 garlic cloves, spinach, a tablespoon of lemon juice and a pinch of salt. Cook the spinach in the olive oil, then add the garlic, and lastly add the lemon and salt! It is so easy!

A tomato and avocado salad is another dish you can add to almost any meal. Simply dice up the tomato and avocado, sprinkle feta, salt and pepper on top – and dress with olive oil and balsamic vinegar. Other great sides are red lentil and vegetable soup, double-pea soup, and warm pear and green bean salad!

Allowing fiber to be the focus of your side dish is a great way to make sure you are keeping up with the recommended fiber servings!

Inflammation is a condition that may lead to weight gain and in turn, make losing weight more difficult than it already is. Inflammation kicks your immune system into overdrive and can be the result of a lack of exercise, stress, and exposure to toxins. One way to combat this is to consume superfoods that are natural forms of ibuprofen, which will help to stop inflammation. Superfoods are just that – super – because they pack the mot nutrients into each serving.

There are millions of superfood recipes you can find online, and specifically on Pinterest. This is a favorite just to get you started (it’s so easy!):

Pearled Barley Salad With Apples, Pomegranate Seeds and Pine Nuts:

You will need:

1/3 cup(s) pine nuts, preferably from Italy 2 ounces

1/4 cup(s) plus 2 tablespoons extra-virgin olive oil

3 tablespoon(s) white wine vinegar

1 small shallot, minced 2 tablespoons

Salt and freshly ground pepper

4 cup(s) Thyme-Scented Pearled Barley (see below)

1 large tart apple, such as Honeycrisp cored and cut into 1/2-inch pieces

1/2 cup(s) pomegranate seeds, from 1 pomegranate

1/2 cup(s) chopped flat-leaf parsley

What To Do:

1. Preheat the oven to 350°. Spread the pine nuts in a pie plate and toast until golden, about 5 minutes. Let cool.

2. In a bowl, whisk the oil with the vinegar and shallot and season with salt and pepper. Add the Thyme-Scented Pearled Barley (see below), pine nuts, apple, pomegranate seeds and parsley. Toss before serving.

*Original recipe found at: http://www.huffingtonpost.com/2011/10/27/pearled-barley-salad-with_n_1058606.html*

 

A short and easy list of super foods that can help you fight fat:

Vegetables.

Arugula, broccoli, cabbage, bell peppers, romaine lettuce, scallions, spinach tomatoes.

Fruit.

Apples, cherries, oranges, blueberries, grapefruit, pomegranates, avocados.

Fish.

Salmon, tilapia, flounder.

Nuts and Seeds.

Walnuts, sesame seeds, flaxseeds,  pine nuts, almonds (raw and unsalted).