Whether you’re a health enthusiast, muscle maniac, or some combination of the two, salmon is a surefire asset! The health properties of omega-3 fatty acids are many and well researched, and this king-fish is bursting with high-profile benefits. Whether you’re interested in improving your health, losing unwanted weight, or packing on some extra lean muscle, the addition of salmon to your diet will accomplish any of the above and more.
Weight-loss plateau?…Extra omega-3s can increase DHA levels, and doing so has shown to decrease insulin resistance dramatically over even short periods of time. [1]
After some added mass?…omega-3s have proven to decrease post-workout muscle breakdown, improving recovery. And salmon is rich in high quality protein, helping ensure you’re assimilating protein at a quicker rate than burning it down. [2,3]
Of course there all kinds of options for boosting your omega-3 intake, but for those who know me, or have had the pleasure of chatting “food-philosophy” with me, you are aware that I FIRST try to maximize my food-derived nutrition before seeking supplementary support. When recommending salmon to friends and clients, however, I am often asked for tips on preparing and enjoying it. Below is my favorite QUICK & SIMPLE solution to savoring salmon on a regular basis:
SAVORY SALMON SALAD
1 wild salmon filet drizzled w balsamic & red hot sauce, coated/crusted in salt-free herbs of choice
Broil on High for around 20min, or until crust is browned
Use fork to flake the filet and toss over fresh organic spinach
Sprinkle w a few Tbsp of Ezekiel sprouted grain cereal (similar shape/texture to grape nuts)
If desired, drizzle w vinegar, balsamic, hot sauce, etc.
1. Maximizing DHA Intake for Weight Loss ; 2. Gingras, A., White, P., Chouinard, P., Julien, P., Davis, T., Dombrowski, L.,… & Thivierge, M. (2007). Long-chain omega-3 fatty acids regulate bovine whole-body protein metabolism by promoting muscle insulin signalling to the Akt-mTOR-S6K1 pathway and insulin sensitivity. Journal of Physiology, 579, 269; 3. Smith, G., Atherton, P., Reeds, D., Mohammed, B., Rankin, D., Rennie, M., & Mittendorfer, B. (2011a). Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperaminoacidemiahyperinsulinemia in health young and middle aged men and women. Clinical Science (London), 121, 267.
Leave a Reply