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Sensational Salmon

8/28/2013

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Do you have a favorite type of salmon?  Is it sockeye, king, coho or pink?  Salmon, with its dense and flavorful flesh happens to be one of my personal favorite fish.  Added to the flavor is the knowledge that it is good for our bodies and minds.  The ancient Celts and Irish must have understood this, as salmon was associated with wisdom and knowledge in their mythology.    

From the Pacific Ocean, we are often treated to wild salmon.  Atlantic salmon, on the other hand, is usually farmed.  Pacific salmon season runs from May through October with the peak off the west coast being late July.  While you can get wild salmon throughout the year, if not purchased during the season, the fish will be frozen.  Frozen fish is only good for up to four months.  Salmon swim thousands of miles throughout their life cycles.  They are born in fresh water, eventually migrate to the salty ocean and then travel upstream to their birth waters to spawn and die.  Their typical life span is three to six years depending on the variety.  Due to their long migrations in cold water and their long journey back to their spawning grounds, they have adapted to have the insulating layer of fat that is an important energy source for them and health benefit to us.  

There are 6 main types of wild, pacific salmon although only five of them are fished.

·      King or Chinook is thought to be the tastiest.  King salmon is the largest and most expensive of the salmon types.  It has very high fat content and rich meat due to this fat.  It has one of the best omega 3:6 ratios of all the salmon types, benefitting our brains and heart.

·      Sockeye or red salmon also has a deep rich flavor.  Its bright red/orange flesh distinguishes it from other types of salmon.  It is loaded with vitamin B12 that is important in blood cell formation, nervous system function and energy utilization.

·      Coho or silver salmon have very silver skins.  They have a milder flavor than king salmon because they contain less fat and fewer calories.

·      Pink or humpback salmon is the most common type of Pacific salmon.  It is light-colored and has a low fat content.  It is typically canned or smoked and cheaper than other types of Pacific salmon.

·      Chum, keta, silverbrite or dog salmon is smaller in size than other salmon.  Chum also has a significantly lower fat content than king, sockeye or coho.  It is usually found canned or frozen. 

Atlantic salmon swim in the Atlantic Ocean as the name implies.  Atlantic salmon are predominantly farm-raised meaning that the fish are grown in “controlled conditions” from the egg hatching phase through their growth culminating in their harvest.  They are kept in pens and fed a controlled diet that promotes growth.  There are many controversial issues concerning farm-raised salmon that are beyond the scope of this article.  I would encourage you to learn more about the impact of farm-raised fish to make an informed choice. 

Let’s delve into the health benefits of wild salmon and why I love to recommend it to my clients.  Salmon is an excellent source of protein that is easy to digest.  Salmon contains a complete array of amino acids, so the body can use these amino acid building blocks to make other cells, hormones, muscles and enzymes.  The protein in salmon supports our cartilage and bones, regulates blood sugar by improving insulin effectiveness and reduces inflammation in the digestive tract. 

Salmon is also a wonderful source of omega 3 fatty acids.  To read more about fats, click here.  As each cell needs healthy fats for its cell membranes, we can surmise why eating salmon promotes health throughout the body.  Here are some of the effects of consuming omega 3 fatty acids.  The omega 3s have been found to assist in lowering LDL cholesterol and raising HDL levels, resulting in improved cholesterol ratios.  In addition, omega 3s are linked with lowering blood pressure and keeping our arteries from hardening.  DHA, one of the omega 3s in salmon, is essential for brain development and brain health.  Omega 3s also support our nervous system by improving memory in conjunction with vitamins A and D, certain amino acids and selenium.  All salmon species contain substantial selenium, with king salmon having the highest amount.  As anti-inflammatory compounds, omega 3s also help prevent blood clots and thus reduce the possibility of strokes.  Omega 3 fatty acids are associated with improving hair, skin and eyes.  Click here  for more info about skin health.  Omega 3s have been linked with helping to prevent macular degeneration.  By consuming omega 3s in salmon, you may increase your metabolic rate, resulting in better blood sugar regulation.  Lastly, a Swedish study of 6000 men over 30 years found that men who ate moderate amounts of fatty fish reduced their prostate cancer risk by 33%. 

Other important nutrients in salmon include the B vitamins, particularly niacin, B6 and B12.  B vitamins play an essential role as an energy source throughout the body.  In addition, king salmon is a good source of the mineral magnesium.  Magnesium is needed as a co-factor in over 300 enzyme reactions throughout the body.  As mentioned above, salmon contains a rich supply of selenium, an important antioxidant to neutralize free radicals. 

Salmon is highly perishable so make sure it stays cold and use it quickly.  Salmon should be prepared in ways that will keep it moist and tender.  Avoid overcooking salmon, as it will lose flavor and be tasteless.  The best salmon preparations are baked, broiled or grilled.  For a delicious salmon recipe, click here.  While we don’t need to be so concerned about mercury in salmon, the skin of salmon is the most vulnerable to pollution.  It may be best to remove the skin before eating.  As salmon has been consumed for thousands of years, enjoy this treasure of the sea and reap the rewards.

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Super Summertime Skin

8/14/2013

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The fountain of youth has been an elusive goal for thousands of years.  Ponce de Leon headed to the New World in search of this amazing elixir.  Nowhere on our bodies is our age more apparent than on our skin.   We all know that first impressions count!  So let’s delve into ways to preserve and make our skin look more youthful at the height of summer.

First, some basic info about skin.  Did you know that the skin is the largest organ in the body?  In the average adult, skin is about 8 pounds and if extended would cover about 22 square feet.  Our skin is part of the integumentary system providing protection for all our internal organs as well as acting as a first line of defense for our immune system.  In addition, it prevents dehydration, excretes toxic substances, stores fat, manufactures vitamin D and relays sensory information to the brain. 

The skin is a barometer of our internal health and well-being.  If we are nutrient deficient, it is likely that it will manifest in our skin, hair or nails.  Skin is made of three layers.  The outermost layer that we see is the epidermis.  It is constantly being shed with new cells reaching the outer layer every 4-5 weeks.  Because of this high turnover rate, lifestyle changes can have a large effect in a short time.  The epidermis is mainly protective in nature.  As the cells move to the top of the surface, they are filled with a waterproof protein called keratin forming this important barrier.  The middle layer, the dermis, is the thickest layer of skin.  It gives skin the strength and elasticity for which we all strive.  It is this layer in particular that we need to support to give us a more youthful appearance.  The blood vessels in the dermis help regulate our body temperature as well as transport nutrients and waste products.  Nerve receptors send signals to the brain.  Collagen, a structural protein, keeps all our internal organs and muscles in place.  Underneath the dermis is the base layer called the hypodermis or subcutis.  It is a layer of fat that provides a reserve of energy and cushioning from falls. 

While we can’t change our genes, we can make lifestyle changes to improve the health of our skin.  Antioxidant rich foods, those containing vitamins C, E, and A, are all extremely important to neutralize the harmful barrage of UV radiation and pollution according to the American Academy of Dermatology (AAD).  These vitamins work synergistically to regenerate antioxidant function.  Foods with higher ORAC (Oxygen Radical Absorbance Capacity) scores have greater antioxidant potential.  For more about ORAC scores, click here.  Neutralizing free radicals is paramount, as free radicals can denature collagen and elastin, the fibers that keep our skin supple.  Without collagen and elastin, we are much more prone to wrinkles and other signs of aging.  Foods high in vitamin C include citrus fruits, bell peppers, broccoli, cauliflower and leafy greens.  Vitamin E can be obtained from nuts, seeds, olives, spinach and asparagus.  Many skin creams also have vitamin E added to their formulas.  In addition to these internal antioxidant vitamins, Duke University researchers have demonstrated that “appreciable photoprotection can be obtained from topical vitamins C and E”.  Vitamin A is also necessary to maintain and repair skin tissue.  Dry, flaky skin may be a result of a vitamin A deficiency.  Vitamin A-rich foods include those that are orange or yellow in color such as mangoes, carrots, squash and sweet potatoes. 

Other important nutrients for healthy skin include biotin, one of the B vitamins.  Biotin forms the foundation of hair, skin and nails.  Food sources of biotin include Swiss chard, nuts, eggs, milk and berries.  Vitamin K can help reduce circles under the eyes as well as prevent bruising.  Selenium, an antioxidant, assists in protecting the skin from sun damage.  Copper and zinc are nutrients important in the formation of elastin.  These two minerals need to be kept in a finely tuned balance. Another strong antioxidant is alpha-lipoic acid (ALA).  ALA is the precursor to the omega 3 fatty acids.  Flax seeds are an excellent source of ALA.  ALA is significantly stronger than both vitamins C and E.  It can penetrate both watery and oily environments, performing its magic both internally and externally.  ALA aids in rebuilding skin cells damaged by pollution. 

Ensuring that you are consuming healthy proteins will aid in skin health.  Proteins break down into amino acids that then recombine to form the structural elements of skin.  Grass fed beef and wild fatty fish like salmon contain important collagen-building amino acids as well as zinc.  For more on the benefits of protein, click here.  Consuming healthy oils, particularly omega 3 fatty acids will aid in providing the natural oil barrier of the skin.  For more on omega 3s, click here. 

Stay well hydrated.  Water is essential throughout the body.  Adequate water allows for nutrients to remain inside the cells and for waste products to be excreted.  You will sweat more efficiently if you are well hydrated.  Try to drink half your body weight in water ounces starting first thing in the morning and continuing throughout the day.  If you feel thirsty, it is an indication that you are already dehydrated. 

So now that you know some things to add, here are areas to avoid.  Lower the amount of “naked carbs” or, in other words, sweets.  Sugar is neither your waistline’s friend nor your skin’s.  Sugar attaches to collagen causing the skin to lose its elasticity.  Eating lower glycemic foods and maintaining an even blood sugar balance is extremely important.  Avoid sun exposure especially between 10am and 4pm when the sun’s UV rays are at their strongest.  These UV rays penetrate skin and damage the elastin fibers resulting in less supple skin, wrinkles and sunspots.  Use sunscreen with UVA and UVB protection when outside.  Smoke is another factor that negatively affects our skin.  The chemicals in smoke exacerbate and can cause wrinkles.  And lastly, excessive alcohol may prevent some people from eating well and obtaining healthy nutrients. 

As we want to enjoy these last weeks of summer, make some healthy changes.  Your skin will thank you!
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