Salmon Sale….
Sunday, September 16, 2012
Mobility/Warm-up:
2 minutes single unders
2 minutes bottom of squat
2 minutes single unders
2 minutes rack mobility of choice
Strength/skill:
3 rounds with 45 sec rest between movements:
ME UB Handstand Pushups OR regular pushups
8 strict pullups
15 Good mornings
10 Snatch Grip Behind the Neck Press
Workout:
10-9-8-7-6-5-4-3-2-1 reps of:
Power clean (115/75)
Back squat (115/75)
Lateral barbell jumps (over and back =1 rep)
-17 min time cap-
Cool down:
Roll out quads and calves
3 position wall extension, 30 seconds in each position
I thought it was only appropriate to write about the intake of fish/seafood and Omega 3 intake vs. Omega 6 intake, due to this awesome opportunity of purchasing Fresh Wild Alaskan Salmon at a decreased price! Hopefully, after reading this post anyone on the fence for purchasing some kick ass salmon will jump on board!
Most of us know or have heard that it is very important to include Omega 3’s in the diet. Omega 3 is anti-inflammatory where as omega 6 is pro-inflammatory. This ratio is a crucial dietary factor in the regulation of systemic inflammation. Check this out, O6:O3 ratios in the Western diet are commonly 10:1 when our ancestors were 1:1 or 3:1! Increased O6 can lead to chronic inflammatory diseases, too many to name! The more O6 you eat, the more trouble your body is going to have converting the shorter chain O3 fats into long chain O3 fats like EPA/DHA that are so beneficial to health. Fish is a very good source to obtain those O3’s as well as selenium, iodine, and vitamin D. It is the only dietary source where you can get the long chain O3 fats EPA/DHA with selenium, iodine, and vitamin D while getting a great source of protein! Sounds fantastic to me : ) Another source is flax and walnuts which is a plant based source that has the short chain O3 form, making it hard to convert into DHA. High amounts of O6 are found in seed oils, processed foods, and vegetable oil. Eating out more than usual is going to increase your O6 intake because of the oils most restaurants cook in, so be careful. Cooking for yourself is always the better option because you know exactly what you are putting into your body! Many individuals usually ask the question “How much fish should I eat and what kind?” Generally it is recommended to consume 1lb of Wild Cold Water Fatty Fish/week, 2-3 servings at 5-6oz. If you know that your O6 intake is on the higher end then it would be beneficial to increase your fish intake even more. This type of fish is recommended because it is highest in the O3 long chain fats. Some examples of cold water fatty fish are salmon, mackerel, heiring, sardines, oysters, and mussels.
Some individuals become greatly concerned about the mercury and toxin (PCB’s/Dioxins) content in fish that they hear about. These two toxins are carcinogenic substances but it is known that fish are not a high source of these chemicals. Mercury is a potent neurotoxin that can be a problem in excess, but selenium is in fish and binds to mercury forming a new substance. When this happens it is difficult to absorb mercury and it then can’t bind to body tissues. Most fish have a higher amount of selenium than mercury.
I also wanted to touch on the subject of fish oil supplementation. While fish oil is a great and convenient source of EPA/DHA it does not include all the other benefits you would get from consuming fish and the EPA/DHA are better absorbed from eating whole fish. For me personally, I do take SFH fish oil as a supplement, but when I learned all this information from a podcast with Chris Kesser I started to incorporate more fish in my diet. Just something to think about! Nutrition is always evolving so continue to learn, make changes to adapt for a healthier and longer life : ) Hope you enjoy the recipe below!
Post questions to comments!
-Jess : )
Salmon with Coconut Cream Sauce
Ingredients
1lb Wild Caught Salmon Filet
¼ tsp Sea Salt
¼ tsp Freshly Ground Pepper
2 tsp Coconut Oil
1 Large Shallot, diced
3 Garlic Cloves
Zest of 1 Lemon
Juice of 1 Lemon
½ cup Coconut Milk
2 Tbsp Fresh Basil, chopped
- Pre-heat oven to 350
- Place Salmon in a baking dish and sprinkle both sides with salt and pepper
- Heat medium sauté pan over medium heat. Add coconut oil, garlic, and shallots. Saute until garlic and shallots soften and smelling yummy, about 3-5 minutes.
- Add lemon zest, lemon juice, and coconut milk and bring to a low boil.
- Reduce heat and add basil.
- Pour over salmon and bake uncovered for about 10-20 minutes
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