Tweaklet #52 – Salmon

We’ve talked about the health benefits of eating fish before and one of the absolute best is salmon. Salmon is one of the most nutritious foods on the planet. Salmon is nutrient dense and particularly recognised for its high levels of Omega-3s.

The omega-3 fatty acids found in fish or fish oil help enhance bone health to keep conditions like osteoporosis at bay. They act as a natural anti-inflammatory to relieve inflammation and protect the nervous system from oxidative stress and age-related damage.

Studies show that salmon can do everything from helping boost brain function, sperm production and eye sight, to improving bone and skin health. It is full of heart-healthy fats, protein and rich in vitamins like A, D and calcium.

As demand for salmon has increased a lot of it is now produced in farmed conditions. There is a lot of debate about wild salmon versus farmed salmon. Generally speaking wild salmon has a much better nutrient profile than farmed salmon, but the biggest difference is the condition of many salmon farms. Living in a closed environment means the fish are more likely to need to be treated with chemicals which they readily absorb and pass on.

So when you’re shopping for salmon how can you tell the difference between wild and farmed?

The first sign is the colour. Farmed salmon is lighter and more pink, while wild has a deeper reddish-orange hue. Farmed fish will also a lot more fatty marbling in its flesh—those wavy white lines—since they aren’t fighting against upstream currents like wild ones.

Salmon is very versatile. It’s great simply pan-fried. Or it can be grilled or roasted or cooked in a paper parcel in the oven to seal in the flavour. And it takes flavour well so you can add a pesto or a crust or any of your favourite spices or herbs, and turned into an Asian, Indian or Mediterranean delight. You can crisp up the skin or take it off altogether.  And if you can’t buy fresh then good quality tinned salmon is OK too.

I find that even people who aren’t big fish lovers like salmon so if you haven’t had any fish for a while now’s the time to shop for a nice juicy deep reddish orange piece of salmon.

Mmmm, that’s got my mouth watering and some ideas flowing, so I’m off to get some salmon!

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Tweaklet #39 – Yoghurt

So you’re shopping in the supermarket and you decide to do a little survey in the yoghurt aisle. What are you likely to see? Mostly likely more women than men buying yoghurt and it turns out there is some genetic bias to support this notion, apart from the fact that men want to appear more macho by buying meat and spicy foods.

Women instinctively understand that yoghurt can be beneficial for their specific needs – like preventing vaginal infections. People who eat yoghurt generally understand that this fermented dairy food is packed with probiotics, the good bacteria that maintains a healthy gut.

What you might not know is that it is also a balanced source of protein, fats, carbohydrates, vitamins and minerals. And when made from grass-fed cows or goats milk, then yogurt’s nutrition is maximized. We’re talking omega-3 fatty acids, whey protein, calcium, magnesium, potassium, vitamin D, vitamin K2, enzymes and probiotics.

Of course we want to choose our yoghurt carefully. We need to read our labels and watch out for added hormones, sugar, artificial additives, colours or sweeteners that are used to make most store-bought yogurts.
Remember there are options – kefir is an excellent fermented yoghurt drink and labneh, which is soft cheese made from yoghurt – is another good source of probiotics.

So….. men with your yoghurt phobia, I doubt I’ll convince you to brave the yoghurt aisle any time soon but…… you could consider being pioneers and take to the kitchen and make some labneh or buy some kefir. Go on, I dare you!

And ladies, you just keep doing what you’re doing, just remember to check labels and, as always, buy from the best source.

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Download my free E-Book here.