SalmonSalmon is such a great superfood! It's marine derived, omega 3 fatty acids, B vitamin, Vitamin D and protein. You should have 3 to 4 ounces, 2 to 4 times a week. Omega 3 promotes mental health. There are though two issues with eating fish, the first is environmental issues of how fish is caught and raised, and the second is health issues of what contaminants and nutrients are in various types of fish. The best type of salmon in pacific wild salmon or Alaska farm raised. Some other salmons may not be fed a marine diet that produce high amounts of omega 4 fatty acids.
Salmon is great to make salmon burgers or grilling it.


Garlic has vitamin c and potassium. You should eat garlic to taste multiple times a week. Garlic fights cancer, cardiovascular diseases and has anti inflammatory and antiviral properties. The health promoters come from non variety of sulfur containing compounds of the most important-allicin-an amino acid. Garlic in it's fresh form provides the most health benefits. Garlic cloves should be plump, without blemishes. You should store garlic in cool, dark places. It's great to add to chopped greens and stews.

Extra Virgin Olive Oil:

EVOO has vitamin E, carotenoids. You should consume 1 tablespoon daily. You can use EVOO instead of other fats. It reduces the risk for breast/colon cancer. It lowers blood pressure and improves cardiovascular health. You should remember though that 1 tablespoon has 120 calories, so don't eat too much of it or you will gain weight. You can use EVOO as a substitute for corn, sunflower and safflower oils. When you are shopping for EVOO you may see 4 different grade, depending on the processing method, they are:
  1. EVOO-because of the higher poly phenol content from the first pressing of the olives it has a low acid content and has the most delicate flavor.
  2. VOO-is the 2nd pressing of the olives, has a higher acid content then EVOO.
  3. Fino-blend of EVOO & VOO
  4. Refined Oil-made by using chemicals to extract the oil from olives
EVOO is the best to buy because it has the most health benefits. Use EVOO to make salad dressings: 3 parts EVOO, 1 part balsamic vinegar. Use EVOO to drizzle over veggies before serving.

No comments: