Although I am not a huge fan of shakes being included as a meal supplement, I do think they have their place in the diet on occasion.  I’d always rather someone eat a natural food source rather than a manufactured source, however whey is great post workout as it is easily absorbed and utilized by the body. So it definitely has it’s place in the diet for those who cannot realistically eat a meal right away post workout or because of their lifestyle.

On another note, I regularly work with clients who have strong sweet tooths when we start working together, and some of these shake concoctions I came up with below are of course better than baking cookies, cakes, or grabbing anything sweet in your kids candy drawers.

Please enjoy these recipes but also remember that shakes should be used in moderation, you’re always better off with a real animal or plant protein source, whole fruits, veggies and grains post workout!

WHEY YOUR OPTIONS…THINGS TO KNOW WHEN CHOOSING A WHEY THAT’S BEST FOR YOU:

1. Do you have a sensitivity to dairy? If so choice an alternate source of protein powder such as pea protein, hemp protein, brown rice protein, egg white protein, soy (to be used moderately). I personally use and love Vega brand protein. The Vega One is my favorite.

2. Choose Grass-Fed: First, a grass-fed source of pure whey protein is essential when you’re choosing a protein powder. If it’s not grass-fed, chances are you’re consuming protein that’s coming from pesticide-treated, grain-fed animals. And that’s bad news, especially when you consider that grain-fed whey is missing many of the amino acids and enzymes found in grass-fed whey. Grain-fed whey is also much lower in healthy omega-3 fats.  The old saying “you are what you eat” comes to mind. As a result, commercial beef has drastically less nutritional value than their pasture-fed relatives. A study in the Journal of Animal Science found that the more grass cattle ate, the more nutritious their beef became.¹ Grass-fed products have three to five times more conjugated linoleic acid (CLA) than that of commercial animals.² CLA is an important nutrient that has cancer-preventing properties. Grass-fed beef also has four times more vitamin E.

3. Hormone-Free Cows: Grain-fed cattle are almost always injected with antibiotics, estrogens and growth hormones to quickly fatten the cows and fight the infections and diseases that come from being confined on feed lots. A great one to try is Jay Robb Protein, which comes from cold-processed, cross-flow microfiltered whey protein isolate is used as the protein source and this material comes from farm-raised, pasture-grazed, grass-fed cows not treated with the synthetic bovine growth hormone rBGH.

4. Sweetened Naturally: Avoid artificial sweeteners, especially the ones that contain aspartame, sugar alcohol or high fructose corn syrup. A good protein powder should be low-glycemic, meaning it should not raise your blood sugar.

BANANA BREAD SHAKE
1 cup Almond Breeze Almond Milk, Unsweetened Original
1 scoop Vanilla Protein powder
6 walnuts or 1 tsp walnut oil
dash cinnamon
6 ice cubes

CINNAMON MOCHA SHAKE
1 scoop of protein powder
1 cup of unsweetened almond,hemp or soy milk
1 tsp cocoa
½ tsp. cinnamon

1 tsp. decaffeinated instant coffee

ALMOND JOY PROTEIN SHAKE

1 scoop of vanilla protein powder
1 tsp cocoa powder
1 protein scoop cup of unsweetened coconut

4 oz unsweetened almond milk

4-6 ice cubes
CHOCOLATE CHERRY PROTEIN SHAKE
1 scoop of vanilla protein powder
1 tsp cocoa powder
1 cup of unsweetened almond,hemp or soy milk
¼ cup of frozen black cherries

POWER PACKED PUMPKIN:
1 scoop of vanilla protein powder
1/2 cup almond milk, coconut, soy or hemp milk
1/2 cup 100% pure egg-whites (pasteurized so you can have out of carton)
1/2 can canned pumpkin
1 TBSP coconut milk creamer (optional)
1 small drop vanilla extract
dash cinnamon
6 ice cubes

BLUEBERRY MUFFIN SHAKE:
1 cup Almond Breeze Almond Milk, Unsweetened Original or vanilla

1/2 cup Blueberries, frozen (unsweetened)

1/4 banana

1 scoop Vanilla Protein powder
6 ice cubes

references

[1]French, P., et al, “Fatty acid composition, including conjugated linoleic acid, of intramuscular fat from steers offered grazed grass, grass silage, or concentrate-based diets,” J. Anim. Sci. 2000;78:2849-2855
[2] Dhiman, T., et al, “Conjugated linoleic acid from cows fed different diets,” J. Dairy Sci. 1999; 82(10): 2146-2156

I train a lot of clients at 5 and 5:30 am, which often means they don’t eat before they train.  Why, because what do you reach for that early that will fuel you but not fill you?!  I’ve found the answer…my POWER BITES!  Pop 2-3 of these and you’ll get some good fat, starch and fruit along with omega’s and a boat load of antioxidants to fuel your early am workout or even while you are driving the kids to their after school practices.  These are also great for your kids as they often need some fuel too and sugary drinks and bars full of junk are not the answer!

These NO BAKE bites take about 5 minutes to make and about 10 to chill in the fridge.

ENJOY & SHARE

INGREDIENTS:

2 cups raw oats

1/2 cup Natural PB (best not from fridge because it will be more runny making it easy to mix)

3 TBSP honey or Agave

2 TBSP Cinnamon (yes I looooove me some cinnamon!)

1/2 cup Chia Seeds (add 1/4 cup water and let sit for a few minutes before mixing, this makes them sticky)

2 TBSP (melted/warmed) Coconut oil

1/2 Cup Un-sweetened Raw Coconut

1/2 Cup Dried Blueberries (I love Trader Joe’s brand)

1/4 Cup Un-sweetened Apple Sauce

DIRECTIONS:

Mix all dry ingredients first then mix in with hands the wet ingredients until blended and sticky enough to mold into little balls.  Roll them and place in a a pan or on cookie sheet and put in the fridge.  Best eaten slightly cold.

Janelle’s Power Packed Pancakes! (pictured  without spinach and with. Double or triple the recipe to make bulk for the week, as they make the perfect snack too!!!)

We all love pancakes but did you every think you could make a complete meal out of them??? Yes you can!  Protein, healthy starch, fruit, veggie and a good fat are all included in this batch of pancakes that might look a little crazy but I assure you the only thing crazy will be you for NOT trying them!  You can always eat cold on the go too for a great energy boost!  My niece also loves these with apples instead of blueberries and a drizzle of caramel sauce!  So bake up a batch and ENJOY and share…if you can

INGREDIENTS:

1 cup 100% pure egg whites (I like 100% Pure Egg Whites like Egg Whites International)
1/3 cup oats
handful walnuts (approx 6-8)
cinnamon (to taste)

1/2 scoop banana or vanilla whey protein *I personally like BSN Lean Dessert Whey Banana flavor or Optimum Nutrition 100% Natural Whey for this recipe

1/4 cup berries (blueberries are my personal fav)
1 handful spinach

*honey or agave nectar optional to taste (approx 1 tbsp)
BLEND all in a blender or Vitamix then add to a non stick skillet on medium heat like pancake batter. once bubbles form flip. Top with a little all fruit jam or sugar free syrup ENJOY! makes about 4-6 pancakes.

I often get asked what is that you are eating?? and How do you always come up with new things to eat?? I must say my creativity in the kitchen didn’t come over night! It took me years of experimenting with flavors and foods I grew up on trying to make them healthier and trying to satisfy cravings I’ve had through the years.  Now I JUST LOVE COOKING! And not even just cooking because not everything has to be cooked, but making creative combinations! I truly believe that food is fuel…FOOD that is not stuff you don’t know ingredients to or that has no expiration date within the week.  Now yes some things like the Trader Joe’s Natural Sausages I have below have been through a slight process, however they don’t have preservatives, are made from white chicken breast and don’t have a casing, so I do eat these on occasion as they are quick and easy for a protein source. But you and your family have options for healthy living! You don’t have to think it’s super expensive or super boring because there is a balance and I’m here to help you see that! So keep reading my posts to stay up to date on all the latest and greatest I love and create!

So to tell you a little about my day since I’m a trainer my mornings start early so prep the night before is important in order for me to get ready and go to be at the gym by 5 or 5:30.  This also means that sometimes my days are long which in tern means eating enough to fuel my body for what I may take on that day.  For example based on today’s schedule that started with 5am clients and went until 1pm today, no workout yet until Yoga tonight at Baptiste Power Yoga this is what I have had and am planning for the night.
4:45 am MEAL 1: oats, cinnamon, egg whites, raspberries, coconut oil blended
7:30 am MEAL 2: Trader Joe’s all natural roasted garlic chicken sausage (no preservatives no casing!) with spinach
10:00 am MEAL 3: 2 rice cakes with 1 tbsp PB and 1/2 banana, snap peas
1:30 pm MEAL 4: 1 slice ezekiel w/ leftover chicken and hummus, side romaine salad with balsamic vinaigrette

4:00-4:30 pm MEAL 5: To Be Eaten…but will be my last meal before tonight’s yoga so a light protein and green veggie with fruit.  Salad with edamame and red grapefruit.  For me this is easily digested before embarking on 90-120 mins of yoga.

9:30pm MEAL 6 (POST YOGA): To Be Eaten…but will be a protein and veggie (most likly Sushi sashimi with side of broccoli I have in the fridge)

So what’s your day of eating look like?? Are you tracking what you eat and making sure you are having enough for your activity level, are you making sure you aren’t eating to much? A great source to track is My Fitness Pal.

I’d love to hear your ideas or if you have any questions, ask away!

chat soon, until then STAY HEALTHY!

Janelle

For now though enjoy 31 things I have learned by 31!

1. Treat yourself as you would treat others

2. Your mother always knows best

3. Charish family and friends

4. Listen with your heart

5. Life is about creating yourself not finding yourself

6. Your life is your message to the world, make an impact

7. You can’t open a new chapter until you stop re-reading the last one

8. Dream big but don’t day dream that will get you no where fast

9. Don’t complain about your dreams, after all they are your dreams for a reason

10. Success doesn’t have one meaning, nor should it

11. Discipline and Patience will for sure get you to where you want to go…eventually

12. Be decisive and independent with your thoughts even if it means you will be wrong sometimes

13. Excuses are like a**holes, every one has one and they all stink (Thanks to Steve for this one it’s imprinted in my brain for life haha)

14. Your body is the most amazing thing you will ever own, cherish it and it will take good care of you back

15. When you think your heart is broken, love yourself more and it heals faster

16. Dogs make everything better

17. The Dalai Lama knows all “Compassion is not a religious business, it is human business, it is not luxury, it is essential for our own peace and mental stability, it is essential for human survival.”

18. Do what makes you come ALIVE

19. Don’t go through life so fast that you don’t notice beauty in the small things: the kids laughing, the grandparents holding hands on the park bench, the sunrise and sunset, the sound of the ocean waves, how the sun glistens on the lake, waking up next to the one you love-even if it is 4am! (these are just some of my favorite things)

20. If you wait to do everything until you’re sure it’s right, you’ll probably never do much of anything

21. Friendship doesn’t happen because of one big thing, it happens because of  a million little things

22. The mind is like a parachute- It doesn’t work unless it’s open

23. I Love You doesn’t have to be said if it’s shown

24.When you just live healthy -you are healthy…so stop looking at that scale!

25. Traveling isn’t just about relaxation it’s about seeing the world from a different view (exactly why I need to see more of it this year)

26. Don’t ever deviate from your beliefs just to make money

27. Happiness is not the absence of problems, its the ability to deal with them

28. Don’t just tell others how to live, rather LIVE and let them learn by watching you do it!

29. Stop trying to impress people by being someone you’re not because in the end, you’ll lose yourself

30. Life is the reflection of your thoughts, so generate pure thoughts to make life beautiful

31!!!! Birthdays are good for you. The more you have, the longer you live!

Challenge yourself to some HIIT this holiday season to torch those holiday calories I know you are taking in! Below are a few I created for you. The first you don’t even need a gym!!!  So no excuses if traveling or going to aunt Lucy’s

TIP: Get an interval timer like my personal favorite the Gymboss. The perfect stocking stuffer!  http://www.gymboss.com/

TAKE ME ON THE FLOOR HIIT CARDIO OPTION #1

THE PLAYLIST-Music downloads for your ipod below. Add these to your list and press play. This will take you through your workout for 20 mins of HIIT.

“Take me on the Floor” The Veronicas  http://www.youtube.com/watch?v=NNgSo8BJZP0

“On the Floor” Jennifer Lopez feat. Pitbull http://www.youtube.com/watch?v=t4H_Zoh7G5A&ob=av2e

“Drop it Low” Kat Deluna http://www.youtube.com/watch?v=3Hz64-_2Gu8

“Give it to Me” Madonna http://www.youtube.com/watch?v=aQRLSBUNupg

“To the Floor” Pitbull  feat. T Pain http://www.youtube.com/watch?v=LefQdEMJP1I

THE WORKOUT- Do this combo 4x through or see how many times you can do it for a total of 20-30 minutes:

20 alternating lunges

20 jumping jacks

10 push-ups

10 squat jumps (touch the floor)

20 tricep dips off a chair or step

10 burpees

20 toe touch crunches

jumprope 1 min

*RECOVER A full 45 seconds-1 minute and repeat

“INSANITY” HIIT CARDIO OPTION #2

Do this combo 6x through:

Stepmill for 3 mins at a moderate level (this is your recovery.  If the step mill is to advanced for you, use one of the following options:  1.) walk on the tredmill at a moderate speed (3.6-4.0)  2.) walk on the tredmill at a moderate speed (3.6-4.0) and have a 3.0 or higher incline.

Hop off and do 10 squat jumps with medicine ball press

5 burpee pushups

20 total mt. climbers

jumprope 1 min

*repeat

Have a happy, healthy holiday season!

Janelle

Here we are post- Thanksgiving, can you honestly say you were on your plan? Were you happy with how you treated yourself, or did you cheat yourself a little to much?? We all know this time of year can be extremely difficult to stay on track with healthy eating and nutrition with all the gatherings, shopping and busy work we have to get ready for holiday parties we are going to or hosting, time does get lost and we then end up heavier, upset with ourselves and feeling guilty come the New Year.  I’m here to tell you this doesn’t have to happen, but you must take control and GIFT YOURSELF with the knowledge and desire to do so and treat yourself the way you should be treated, and yes this means taking time for yourself to take the steps necessary to succeed!

1.) PLAN AHEAD: I will say this over and over until the day I die, as it is the most important piece to the puzzle! Carve out 5 minutes everyday to plan the next day (not the day of!!) this can be any 5 minutes of your day you just need a piece of paper and pen/pencil or even your phone (yes it has a note section and a calendar so you can use either) and write down what you will do for your workout the following day and also what you will eat and when.  I have clients who set reminders for eating and if that works for you, do it! If you know you are having turkey loaf with asparagus for dinner you can pack that up and plan that as your lunch the next day. If you know you have greek yogurt in your fridge you can have that for a mid morning snack with a handful of snap pea pods, if you eat oatmeal with berries every morning have that again, if you utilize whey protein you can have that post workout with a piece of fruit, and then you’ll plan your dinner what you purchased for the week) for example chicken with veggies and brown rice then you can take that to work the following day.

2.) PLAN YOUR TREATS/CHEATS: If you plan in what you will allow yourself you will not feel the need to cheat at other times during the week. If you know you will allow a piece of pie at the party over the weekend, what’s the need for one during the week at home? NONE!  So plan in a few small treats/cheats a week during the holidays so you don’t go over-board and don’t feel deprived either.

3.) NEVER GO TO A PARTY HUNGRY: You heard me, eat before you go!!!! This way you won’t be tempted to over-indulge.  One of my pet peeves is when I hear people say “I am saving my calories for the party or for the weekend.”  This will for sure mess up your metabolism as well as give you a stomach ache!  Your body can only digest so much at one time-healthy or not- otherwise it gets stored and you guessed it turned into fat!

4.) FIND HEALTHY RECIPES: for yourself and your family and also holiday parties. Always go armed with something you can bring to a party and eat yourself.  So this way you’ll have eaten before and then can have a little something you brought that was healthy and then maybe 1 small treat and a glass of champagne or wine…but this will have been planned in, right   I have some great healthy recipes in my blogs, even my “Lean and Green Salad” below, which is always a hit!

5.) SET MINI-GOALS: Over the next few months set mini-goals each week like the below to help you feel accomplished and keep focused. Here are a few of my favorites.

-drink an extra glass of water each day

-each an additional veggie each day

-aim for 5 small, balanced meals a day

-reach out to loved ones

-stay organized

-plan my days well so I have my cooking and training times scheduled

-take 10 minutes off of Facebook or other social media sites each day so I have that time to plan and do things for myself to stay organized

-stretch a few times a week in addition to my training

6.) STAY POSITIVE: Say something positive to yourself every day, no matter how small or big.  With the mini-goals set above it should be easy to do!

With these tips you should feel like you just gifted yourself by holiday’s end and and soon you will find yourself shrinking in the mirror instead of putting a sheet over it like most of the population this time of year. Most people gain an average of 7 pounds over the holiday season…however YOU DON’T HAVE TO BE AVERAGE! Set the bar high for yourself, you have nothing to fear as you can only better yourself with these small tips.

I look forward to hearing your thoughts on how these tips work for you and how you like my recipes so keep me posted by commenting on the post or any other posts.  You can also re-post this on twitter, Facebook if you think this is helpful.

HAPPY HOLIDAYS!

Stay Halthy,

Janelle

Janelle’s Lean and Green Salad (2 servings below)
1 cup edammame beans (shelled)
asparagus, washed and cut into 1″ pieces (ends cut off)
1/4 c. canned artichoke hearts, rinsed and drained
2 tbsp olive oil
1 tbsp lemon juice
1/2 tsp fresh organo
1 tsp fresh basil, chopped small

2 tbsp red onion, chopped

garlic salt, to taste

pepper, to taste

DIRECTIONS: steam edammame beans with asparagus until asparagus still crunchy but bright green.  Then place in bowl with artichoke hearts and pour over the mixture of lemon, onion, spices and olive oil. mix together and sprinkle fresh Parmesan over top (optional of course).

I met with the fabulous Paula Harvey and had my new routine choreographed and my training changed up a bit to focus on the conditioning and stamina it takes for the fitness division and can’t wait for you all to see it!  To see some of my training watch my video here: http://www.facebook.com/photo.php?v=10150491122229325&set=vb.666634324&type=2&theater

I began incorporating lots of HIIT training like the one I did today below and have tightened up my nutrition, but more than that my years of experience have enabled me to learn how to ENJOY this process!  It’s not about urgh another cardio session, or urgh egg whites.  It’s about the determination, the drive, the mantra I repeat in my head before I train, the thoughts of me accomplishing a goal that get me out of bed in the morning and the simply joy that I AM ABLE TO DO THIS! I am alive, strong, and healthy…so why not do everything I can then put it all up there on the stage to show that

Thanks for following my journey and I hope after reading this you too will think about what your goals are, no matter how big or small, then start taking the steps to OWN them!

Stay Healthy,

Janelle

JANELLE’s HIIT CARDIO MASH-UP

5 min stepmill level 8

jump off and do lateral shuffles for 2 lengths of room back and forth, 10 thrusters

*repeat 4 times*

5 mins elliptical incline 3, resistance 20

jump off and do 20 squat jump cross overs, 10 burpees

5 mins elliptical incline 5, resistance 20

jump off and do 20 squat jump cross overs, 10 burpees

5 mins elliptical incline 7, resistance 20

jump off and do 20 squat jump cross overs, 10 burpees

5 mins elliptical incline 9, resistance 20

jump off and do 20 squat jump cross overs, 10 burpees

**TOTAL WORKOUT 45-50 mins (depending on how long it takes you to do the exercises off the machine)**

This upcoming weekend is a time that everyone gets together with family and friends to celebrate summer, fireworks, good company, and most importantly freedom.

Although it is always a great time, we are sometimes faced with unhealthy food choices at these gatherings. Being surrounded by burgers, hot dogs, BBQ chicken, BBQ ribs, potato salad, macaroni salad and endless desserts isn’t easy and can easily throw you off track.

A big question that has been asked is “How do I survive? “

Although you do have the urge to indulge, below are some healthy tips to keep you right on track:

-Best choices of meat this weekend are fish, lean beef, turkey, and chicken. Condiments are okay, but remember to not overload as most are loaded in sugar (and often high fructose corn syrup) and sodium. Being out in the sun and heat can often lead to water retention and a feeling of bloat and a sodium overload from salt and marinades can make you feel even worse!

-Remember portion sizes when loading up your plate- so even though it may look and smell delicious, you can always go back up for seconds!  Start with your protein then add veggies and then a starch and eat in that order so if you find you aren’t hungry by the end you don’t end up missing out on the most essential nutrients…the protein and veggies.

-If you decide to have a burger, try it with a whole wheat bun! If you are unsure whole wheat buns will be at the party, offer to bring them with some lean beef or turkey burgers!

-Try staying away from the Mayonnaise based Macaroni and Potato salads., try some healthier alternatives such as whole wheat pasta salad with a light balsamic dressing or even using some plain greek yogurt as your creamy base instead of mayo.

-If you have a sweet tooth, lean towards fresh fruits such as watermelon, berries, and peaches. Peaches are amazing on the grill as a dessert!

If you are attending a cook-out and would like to bring a healthy dishes, below are some ideas that will be delicious and most importantly, healthy!

Main Dishes for the Grill:

-Lean Turkey Burgers

-Lean Beef Burgers

-Chicken Breasts

-Chicken and Shrimp Skewers with Onions and Peppers,

-Shrimp

-Fish: Salmon, Cod and Haddock (remember Cod & haddock cannot go directly on the grill by itself, put some foil down- it is too delicate!)

Side Dishes:
-Sweet Potato Salad

Subsitute Sweet Potatoes for regular potatoes. Instead of Mayonnaise try substituting the recipe with Plain Greek Yogurt or light Mayonnaise will still be creamy, but will have no fat! Season with salt, pepper, green onions and some fresh thyme.

-Whole Wheat Pasta Salad

Load the salad with Broccoli, Red and Yellow Peppers, Red Onions, Plum Tomatoes, and Black Olives and bring Balsamic Vingerette on the side or make your own by mixing balsamic vinegar, honey and a little olive oil with some spices.

- Fresh Vegetables
Something as simple as just fresh vegetables can be a huge hit at a party. Good choices are Tomatoes, Carrots, Celery, and Red and Green Peppers. Or load up the grill with asparagus and some zucchini or summer squash strips. Try staying away from the Cream Cheese based dips and bring Hummus or Seasoned Plain Greek Yogurt (season with fresh herbs) or Greek Yogurt Tzatziki sauce instead!

- Simple Tomato and Basil Salad
Fresh sliced Tomatoes or Plum Tomatoes tossed with Fresh Basil and Balsamic Vinegar.  If you would like, add fresh mozzarella or parmesan cheese.

-Grilled Vegetables

Good options are asparagus, broccolini, peppers, onions, and squash. These can be put on the grill in large halves or can be sautéed with a grill sauté pan.

Desserts:

- Angel Food Cake with Berries
Angel Food Cake is a light and healthy option for anyone with a sweet tooth. This dessert is not heavy, so is perfect for outdoor desserts.

- Fresh Fruit
Fresh fruit will always be a huge hit. Good options are Watermelon, Blueberries, Strawberries, Cantaloupe, Honeydew, Mangoes and Pineapple.

-Grilled Fruit
The best fruit for this is pineapple and peaches. These must be thick and on the grill for only 5 minutes just to get some grill marks. The smokiness of the grill with the sweetness of the fruit is delicious. Serve with Natural Vanilla Ice Cream (optional).

-Frozen Yogurt
This is a good alternative if you have the urge for Ice Cream and are trying to be good. Top it with fresh berries!

Alcoholic Beverages:

Try to be mindful of the consumption of alcoholic beverages this weekend. No matter what you are drinking: wine, beer or liquor try to limit yourself. These drinks are loaded with calories. If you need to set a number to limit yourself so you will be able to stick to your goals, then do this!

This weekend is suppose to be a time to relax and spend it with friends and family and enjoying each others company! While you are celebrating this weekend, just remember a few things:
- Grilling is one of the healthiest cooking methods!

- Everything is okay in Moderation!

- Keep in mind portion sizes and be mindful of what you are eating, taking your time to eat and enjoy it is the best way to have the brain realize you are eating and be satisfied so you don’t crave more or eat unconsciously.

Envision your goals and remember that you are in charge of what goes in your mouth or not and that will lead to success in the end!

I hope you all have a great weekend!

Stay Healthy!
Janelle Nicolo, CPT & Sarah Polny MS, DTR

With summer just around the corner and the weather getting warmer, grills are coming out of hibernation and getting fired up! Instead of the usual chicken & steak try other options like fish!

Fish has many healthy benefits. Not only is it a lean protein option that will help you switch up the usual grill items, but it has many other health benefits such as low saturated fats and omega-3 fatty acids, which has heart health benefits.

Omega-3 fatty acids are essential nutrients which most individuals are deficient in, since fish is often overlooked in the regular American diet. This is for various reasons including time consuming, unsure how to cook it, and smells up the house. This essential nutrient, essential since the body cannot produce it, is classified as a “good fat” meaning, in moderate amounts, it is good for you!

Omega-3’s are broken down in to 2 categories EPA/DHA and ALA. The EPA/DHA type is what most individuals are deficient in. With the ALA type, most individuals have this as a plentiful source in their diet. The body is capable of making the ALA type of Omega-3’s but it is a slow, inefficient process, since it takes so long. Although there are a number of supplements that you can take to ensure you have this in your diet, food is the best source.

Common Food Sources of EPA/DHA Omega-3’s:

Cold Water Fish:

-Herring

-Mackerel

-Salmon

-Halibut

-Tuna

-Swordfish

*Note: Since the fish listed above are fattier fish, these may also have a fisher flavor when cooked up.

Common Food Sources of ALA Omega-3’s:

Flax Seed Oil 
*Note: Although flax seed is sold in the actual seed, the body cannot digest it unless it is ground or in oil.

Kidney Beans

Broccoli

Canola Oil

Walnuts

Cantaloupe

Spinach

Cauliflower

Omega-3’s play an important role in our body, by contributing to the health of every cell membrane in our body. They also have heart health benefits including reducing the risk of heart disease, stroke and hypertension. Researchers have also found that this nutrient also plays an important role reducing the risk of depression, ADHD, joint pain, rheumatoid problems, and skin ailments, it may even boost the immune system and protect from other diseases included Alzheimer’s.

It is recommended that individuals consume about 2 servings of fish per week. Below is a delicious salmon recipe to bring in the warm weather and fire up the grill!

Simply Seasoned Salmon with a Mango Salsa

Simply Seasoned Salmon:

Ingredients: 2- 4oz Salmon Skin-Off Fillets

Salt & Pepper to Taste

1 tsp Olive Oil

Method of Preparation: 1. Heat grill on medium-high.

1.  Season fillets with salt & pepper to taste and lightly brush with olive oil to prevent sticking on the grill.

2.  Place fillets on the grill. Cook for 5-7 minutes on each side. 
            Note: You may have to move the fish before flipping if it flames up.

Note: To spice things up a bit, instead of salt & pepper try other seasonings such as Cajun, Chili-Lime, Italian, or Montreal Steak Seasoning on the salmon. Just watch the sodium!

Mango Salsa

Ingredients:

1 Mango, peeled & diced

1/2 Red Onion, diced

1 small Jalapeno Pepper, deseeded, diced (see note below)

1/4 cup Fresh Red Pepper, diced

1 Tablespoon Fresh Cilantro, chopped

1/2 Lime, juiced

Salt & Pepper to taste

Note: When preparing the Jalapeno pepper, wear gloves, the oils are so strong they will leave a tingling sensation! DO NOT TOUCH EYES!

Method of Preparation:
1. Combine all ingredients and enjoy!

Serving Suggestion: 
Serve on top of the Simply Seasoned Salmon.

Stay Healthy! Sarah Polny MS, DTR