Food and Recipes for the healthier home cook

Written by Nutritionist Irene on 18 August 2015. Posted in Power of Protein .

Salmon, Go Wild!

Discover the Health Benefits of Salmon. A Very Versatile Fish.

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Salmon is known for being high in Omega 3's. Do know that not all salmon is created equal. Go Wild (when available).

What are some of the major benefits of eating salmon?

Salmon is a rich source of omega-3 fatty acids, which are important for reducing inflammation. Omega-3 fatty acids are also linked to lower rates of depression and anxiety.

Salmon is a great source of protein, which helps you maintain muscle mass and energy levels.

Salmon also comes with plenty of B vitamins, selenium, zinc, phosphorus, potassium and vitamin D - providing your body with essential vitamins to stay healthy!

What are some of the major benefits to consuming Omega 3 fatty acids?

Omega-3 fatty acids are polyunsaturated fatty acids that are important for the brain, the heart, and the immune system. Some of the major benefits to consuming Omega 3 fatty acids are reduced inflammation, decrease in blood pressure, reduced risk of cancer.

Some experts recommend eating around 1 gram of Omega 3s every day. The best sources are fish oil pills or oily fish like salmon or tuna.

Omega 3s can help reduce inflammation which is an underlying cause of many diseases.

Omega 3s can also help reduce blood pressure which is key for heart health because high blood pressure damages arteries by forcing them to work too hard to pump blood through your body.

How much is too much salmon if you have high cholesterol?

People with high cholesterol should be aware of how much salmon they're eating. Salmon is a healthy fish and can be enjoyed in moderation. The key is to eat enough healthy fats, such as Omega-3s, to balance out the harmful saturated fats found in most meats and vegetable oils.

What is the nutrition difference between wild and farmed salmon?

Wild salmon are the ones that are born or spawn naturally in fresh water. Farmed salmon, on the other hand, are bred specifically for consumption. The two types of salmon differ in terms of diet and nutrition.

The diet of wild salmon is based on their natural environment which consists mainly of small fish, crustaceans, algae, and invertebrates. Farmed salmon are fed a different diet consisting mainly of pellets made out of fish meal and soybean meal. This leads to differences in fat content among the two types as well as nutrient content.

For instance, wild salmon have higher levels of omega-3 fatty acids than farmed salmon because they consume more plant-based food sources which contain omega-3s. Wild salmon also have lower levels of mercury because their natural environment

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Written by Nutritionist Irene on 10 September 2014. Posted in Power of Protein .

Powerful Protein, Your Weight Loss Help-mate

Websalmon Empower your daily menu with protein first to shed those hard to lose pounds and keep them off. The best sources—fish, meat, dairy, beans—aren't as quick or convenient as most carbs or even fruits and veggies. "Traditional protein sources aren't usually grab and go. And if they are, they're often fried or unhealthy," says nutrition expert Angela Ginn, R.D., a spokesperson for the American Dietetic Association.

That may help explain why up to a third of women between the ages of 20 and 40 don't get their RDA of protein, according to the most recent data from the U.S. Department of Agriculture. And in light of the fact that a growing number of nutritionists believe that the current dietary guidelines for this mighty macronutrient are way too low, we're really missing out.

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Written by Nutritionist Irene on 18 August 2015. Posted in Carb Smart and Fiber Wise.

Asian Pears have a high fiber to carb ratio

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Asian Pears are high in fiber, helps to lower sodium content in other foods, is potassium rich while also providing Vitamin K, Copper and Vitamin C to the nutrient rich density these pears offer. One large Asian Pear is 116 calories. Absorb the nutrients and enjoy the crisp treat of your next Asian Pear. The photo is actually of my Asian Pear tree in my back yard.This will be a late season pick this year (2015). I love my yard to table foods. Fresh when picked!

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Written by Nutritionist Irene on 18 August 2015. Posted in Carb Smart and Fiber Wise.

Caprese Salad is Carb Smart

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Caprese Salad is a great starter salad when dining out or when making it at home to enhance your main dish. I believe that you can get creative with the traditional basil, tomatoes and mozzerella and a dash of olive oil. Add in blueberries or an Asian pear. The best part is that you have full control over how you sway your carbs (up your tomatoes and basil and ???) and try spritzing your olive oil. Yes, spritz and not drench. This salad was made with mozzarella pearls to reduce fat content. The tomatoes are fresh grown from a friends yard as is the fresh basil. Yes, yard to table fresh!

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Written by Nutritionist Irene on 02 June 2015. Posted in Carb Smart and Fiber Wise.

Avocado, your nutrient dense high fiber and good fat food!

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If Fiber were a drug, the world would be clamoring to sign up for their fix. Fiber helps to lower blood sugar, cut cholesterol and helps prevent colon cancer and avoid hemorrhoids. So, if fiber is so fabulous, why do we not get our daily dose?

Eating the overabundance of highly processed foods, which includes white flour, white pasta, white sugar and the foods that use these ingredients, such as packaged food products like white or brown bread. Over processing strips fiber density from the food being created such as saltine crackers rather than flax seeded crackers made from whole grains.

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