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Superfood of the Week: Salmon
This aquatic protein has been a long time favorite of health nuts, nutrition-ites and fitness junkies for years due to the major health benefits it offers. Salmon, like many other fishes, are low in fat and calories, and are high in protein and omega fatty acids. What also makes salmon a staple in many meals is how readily accessible and inexpensive it is. Salmon is also very versatile, and it can be served grilled, baked, chopped in salads and ground into patties. Whatever way you like it, this fish provides you with some serious healthy boosts!
Eye Care
The Omega-3 fatty acids and amino acids found in salmon help to prevent muscular degeneration, dryness, loss of vision and fatigue of eyes. Studies have shown that people who eat more fish in their diet have better vision than those who do not.
Muscles and Tissues
Unlike many other meats, the protein and amino acids found in salmon do not contain carcinogenic compounds, which allows to the protein to be absorbed easier in the body. Salmon is also an excellent source of good fat of omega-3 fatty acids, which helps to reduce inflammation in arteries and in muscles. Salmon is also very rich in other essential minerals like iron, calcium, selenium and phosphorus, vitamins like A, B and D. Selenium is essential to healthy tissues, hair and nails.
Brain & nerves
The all-stars of salmon [the omega-3 fatty acids] also work to increase efficiency of the brain, improve memory and decrease loss, as well as work to keep the mind awake and functioning during long hours. Along with the abundance of amino acids, vitamin-A & D and selenium, found in fish, the omega acids work to act as anti depressant, as well as work to relaxthe brain. The vitamins and minerals found in salmon have also been linked to help treat Alzheimer’s and Parkinson’s disease.
Cardiovascular health
While the omega-3 Fatty Acids are working hard to reduce cholesterol, maintain flexibility of your veins and arteries and strengthen cardiac muscles, the amino acids are working just as hard to repair damages to the tissues found in the heart. The amino acids also help reduce the blood pressure. Also, the acids and proteins lower your cholesterol level and prevent the hardening of the walls of arteries and veins, which highly reduce the risk of a heart attack or stroke!
So tonight, instead of opting for a piece of chicken, grill or bake a filet of salmon to get your Omega-3 fix!
Eat Skinny Be Skinny: Steak Salad
To me, steak isn’t something that is often associated with ‘healthy’, ‘low-fat’ or ‘diet’. When I think steak, I think a celebratory meal with a huge baked potato, some buttered bread and a nice piece of chocolate cake. Sure, my ideas of steak may be skewed, but it’s not a protein that is often found in my meals. I’m trying to lose weight, friends, and red meat just isn’t conducive for that [or so I thought!]
Well, my theory and my assumptions were shattered today when I came across a delicious recipe I just KNEW I had to try. And yes, you guessed it, the star in center stage is none other than my frenemy steak. I was hesitant at first, but after viewing the nutritional facts and reading the reviews, I knew this salad would become a dinner staple this nutritionally strict summer! This recipe is courtesy of Recipe Zaar.
Thai Steak Salad
Ingredients
- 8 ounces sirloin tip steaks
- 2 teaspoons soy sauce
- 1 red onion, peeled and sliced
- 1 cucumber, peeled and sliced
- 1 red bell pepper, thinly sliced
- 2 tablespoons lime juice
- 2 tablespoons fish sauce
- 1 clove garlic, minced
- 1/2 teaspoon hot pepper sauce
- romaine lettuce leaf or 1 baby greens
Directions
- Preheat broiler or grill.
- Sprinkle the sirloin with soy sauce and rub it into the surface.
- Broil or grill until done to your liking, about 5 minutes on each side for rare. Let the steak relax for 10 minutes, then slice thinly against the grain.
- Toss with the onion and cucumber and red bell pepper. In a small bowl combine the lime juice, fish sauce, garlic and hot pepper sauce. Taste dressing and add sugar to taste.
- Pour over the salad an toss well to combine. Arrange the salad on lettuce and serve warm.
Nutritional Information: 166 calories, 9 g.m fat, 13 g.m. protein
Meal Makeover: Pizza
There is nothing better on a long day than a cold beer and slice of cheesy pizza. Pizza has become our go-to food when we don’t want to cook, are too tired or are in the mood for some seriously greasy comfort food. A slice of pizza here and there will, by no means, add extra poundage to your waistline, however, the average 46 slices of pizza a year Americans eat sure will! 46 slices of pizza adds 12,512 calories and 117.6 grams of fat to your body! That’s almost 4 pounds of fat added in over the course of 12 months! That’s just the average too, folks. Some people eat over 100 slices a year!
Although those statistics startle me, I’m still a pizza fene and lover at heart. Luckily, with a meal makeover, this notoriously bad-for-you meal can turn into a delicious and healthy one!
Nutrition Breakdown per slice
Papa Johns Pepperoni Pizza
Calories: 210
Fat: 9 grams
Saturated Fat: 3.5 grams
Sodium: 600 mg
Dietary Fiber: 1 gram
Home-made Turkey Pepperoni Pizza [recipe below]
Calories: 185
Fat: 5 grams
Saturated Fat: 3 grams
Sodium: 490 milligrams
Fiber: 5 grams
By replacing regular pepperoni with turkey pepperoni, using low-fat mozzarella cheese instead of regular and swapping out regular white crust for whole-wheat, you lose 4 grams of fat, .5 grams of saturated fat, 30 calories and you gain 4 grams of dietary fiber! 30 calories saved may not seem like much, but in the grand scheme of life, they can add up! By eating 500 less calories every week for a year, you shed 24,000 calories, the equivalent of 7 pounds! Those saved 30 calories can really aid your weight loss!
Next time you get a hankering for pizza, do a meal makeover to save yourself calories, fat and money!
Turkey Pepperoni Pizza
Ingredients
- 17 slices Turkey Pepperoni
- 1 cup Natural Shredded Low-moisture Part-skim Mozzarella Cheese
- 4 oz Pizza Sauce
- 1 shell [or can] 100% Whole Wheat Pizza Crust
Directions
Preheat oven to 450 degrees.
If crust is in a can, roll dough & spread on pizza sauce. Sprinkle 3/4 of cheese on sauce and place pepperoni on top of cheese. Layer and spread out to your taste. Sprinkle the remaining cheese on top of the pepperoni slices. Cook on a non-greasted pizza pan in oven for 10 minutes.
Claire
Tags:healthy dinner meal, healthy makeover, healthy pizza recipe, Meal Makeover, swap meals
A Fabulous Fit: Shorts
Summer brings with it beautiful weather, endless nights, beach trips and frozen cocktails. But that’s not all, friends! It brings bright colors, printed sundresses, embellished sandals and short shorts. Shorts can be a girl’s best friend or worst enemy, it just all depends on what length and what kind you chose. Below you will find the perfect shorts for your body type!
Pear Shaped
A pear shaped body has narrow shoulders, a small bust and waist but has a heavier bottom with curvier hips, thighs and buttox. [Exactly like the fruit it’s named after!] Women with pear shapes often veer away from shorts due to their want to hide or minimize their thighs and butt. Luckily, shorts that are longer [like Bermuda] are very much in style right now and are perfect for those bodies with a curvier bottom. Here are my top picks for longer shorts!
J Crew Classic Bermuda Short, $29.99, J Crew
J Crew 9″ chino short, $39.50, J Crew
AE Clean Bermuda Shorts, $34.50, American Eagle
Baywood Chino Shorts, $185.00, Ralph Lauren
Perfect Khaki Shorts, $19-24, Old Navy [I love the green!]
Athletic
As a woman with an athletic body frame, it can either be really easy to dress me or nearly impossible. Women like me have broader shoulders and are more muscular than other woman. This means a wider back and bigger thighs. Since my legs, and the legs of many other athletic body types are bigger due to muscle mass, it’s often hard to find the perfect fit and length for appropriate shorts. This was the first year I actually shopped for shorts, and although I had to try on about 1,000 pairs, I was able to walk out with a bag full of them. Strong, muscular legs should not be hidden, athletic ladies, so show off your hard work!
J Crew Drapey Supper Short, $59.50
J Crew Neon Madras Short, $59.50
Boy Fit Bermuda Shorts, $39.50, American Eagle
Red! Collection Cotton Gab Short, $125, Lacoste
Josephina Short in New White, $149, 7 for all mankind
Petite
If you are petite, shorts are usually not a difficult thing to shop for. Most of my petite friends can pull off shorts that are shorter than some pairs of underwear and still look cute! Either way, women with a shorter, petite frame should look for shorts that are shorter in stature as to create the illusion of longer legs. [Not too short though, the appropriate length should be hitting at mid-thigh]. Unlike pear frames or athletic body types, Bermuda shorts do not flatter a petite frame because they make legs appear shorter. Also, aim for a plainer, stiffer short, as heavy cargo’s, pockets and embellishment add too much bulk, making you appear disproportionate.
Cotton Sateen Military Shorts, $39.50, Express
Shorts in Blanchet Wash, $150, Joe’s Jeans
Roll Up Shorts in Nazine, $149, 7 for all mankind
Gwyneth, $50, Abercrombie and Fitch
Fab Summer Linen Short, $10.50, Forever 21 [Love the yellow!]
No matter what your size, you can pull of shorts with the right fit!
