Firecracker Salmon

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I didn’t have much time to prep food for the week because we came home super late on Sunday from our weekend getaway. We are meeting with our trainer tomorrow night and after a training sesh, we are both exhausted and HUNGRY and need food right away!

The food God’s have graced me with their presence and have provided me with all ingredients to make the perfect Firecracker Salmon.

This is good for 2 Salmon Filet:

  • 2 Salmon filet- fresh or frozen (I have frozen. I will defrost and marinade them)
  • 2 cloves of minced garlic
  • 1 tbls brown sugar
  • I don’t even have a measurement of scallions for you. We love scallions so we chop a crazy amount into our dishes. So the amount of scallions are up to you!
  • 4 tbls Soy Sauce we use the lower sodium kind
  • 1 tbls red pepper flakes (less if you aren’t into too much heat)
  • 1/2 cup evoo
  • 4 tbls balsamic vinegar
  • 1-2 teaspoons of ground/minced ginger… My husband likes the ginger slices they give with the sushi so we always have that on hand. I just drop slices of that into the dish
  • Fresh ground pepper and a pinch of salt (seriously, just a pinch… you’re getting enough salt from the soy sauce)

There is enough of this marinade to throw in veggies too… Like, mushrooms, broccoli, peppers, onions.. mm mm mm!!!

Directions:

  • Mix all ingredients together and let fish marinade for min 2hr-24hrs (longer the better)
  • Oil the griddle pan. Place on high heat.
  • When the pan is hot enough, turn the heat down to medium-high and place filet on the griddle.
  • We cooked the filet about 5-6 min each side.

**We used a griddle pan for this. I am sure you can bake it or pan fry it but I have not tried it like that yet.**

Disclaimer:

This recipe is approved by my Husband. I have yet to join the fish lovers world.

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No Gym No Problem: Part 1

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Good Morning Guys and Gals!

I am super excited about this post as it was a request made by a friend. She contacted me on Thursday asking for a 30 minute workout she could do at home.

Just because you don’t have a gym membership doesn’t mean you can’t work out! You don’t need to spend crazy amounts of money on an at-home gym system or make 1001 installment payments on a boflex machine.

One of my biggest pet peeves is chachkas…I never understood why people buy mass amounts of things to display. What happened to less is more? What happened to feng shui?

I am a fan of keeping life simple and clean. I’ll never forget what my dad used to tell me when I was young and rebellious and my room looked like a tornado hit it, “Your room is a reflection of your life. If you can’t keep your space organized, how can your life be any different?” Now I understand what he’s talking about. If things around our place are messy, my whole day is thrown off balance. If you feel the same way, check out Marie Kondo’s, The-Life Changing Magic of Tidying Up .

I’ve come up with a 30 min work out plan that does not require lots of space or equipment. This circuit can burn approximately 260 calories for someone who weighs an average of 150 pounds. Starting out, this can be exhausting, if you are just beginning, try each move for 30 seconds versus a minute and build yourself up.

Remember, you can customize it to your needs. If you can’t do planks, do push ups or sit ups. If you can’t do jumping jacks, walk in place.

If you need to take a break, take a break! It’s ok!

Work out: 5 rounds x 6 minute per round = 30 minutes

Each round includes: 

  • Jumping Jacks = 1 minute
  • Planks= 1 minute
  • Squats= 1 minute
  • Wall squat= 1 minute
  • Standing lunge= 1 minute
  • Kettle bell swings= 1 minute (Use a dumbbell if you don’t have a kettle bell)

Click below to see me in action:

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14 Days of Probiotic Foods

We are beginning to understand a thing or two about what a healthy gut environment looks like. But that’s about it – a thing or two. So how can you use this limited information to improve your life?

We know of a few strains of bacteria that are probably “good” in general. And we don’t even know for a fact that they are “good” in and of themselves. It could simply be that the presence of these strains is a sign of a healthy gut, which is healthy for other (unrelated) reasons.

But we know at least this. For patients afflicted with C. Diff, fecal transplants save lives. And fecal transplants have shown some very interesting results in studies on humans and rats. So a healthy balance of bacteria in the gut is essential. We just don’t know exactly what a healthy gut looks like.

What does your gut look like? 

We also don’t know what your gut looks like. Partly because we don’t care, but mostly because you haven’t shit in a cup and sent it to us. And even if you did send us a cup full of feces, we wouldn’t look at it. We’d probably just call the police.

Even if we did know what your gut bugs looked like – what would we do with that information? Sure, we could see if you had an overgrowth of something terrible. Or a deficiency of good stuff. But is there an ideal to aspire to? Is it the same for everyone? Is it even the same at every stage of life? We simply don’t know.

So we’re working with limited information. Which is why incorporating probiotic foods is, in general, your best bet for a healthy gut.

Probiotic Supplements versus Fermented Foods

When you buy a probiotic supplement, you could be getting one strain of bacteria, or five strains or whatever. Sure, these strains have been studied – but the question is, do we even know enough about gut bugs to know what to look for? How likely is it that these supplements capture the bigger picture of what we want in the gut?

The other issue with supplements is that they only contain bacteria. And there is more to your microbiome than that. Even if you have the right gut bugs, they might thrive better when delivered along their perfect fuel.

Fermented foods, unlike supplements, are whole. Fermentation goes back a long way in human history. We have evolved with these foods, and they have evolved with us.

When we look at the diversity of fermented foods that we can eat, we realize that if we begin to regularly incorporate fermented foods into our diet, we can increase the chances that we are putting a variety of healthy bugs into our gut.

Beware of Yogurt

Yogurt is great. But many yogurts that purport to contain “healthy” bacteria also contain a ton of added sugar. It is very possible that too much sugar in the diet fuels an overgrowth of “unhealthy” bacteria. Plus, added sugar is generally a bad idea – especially for breakfast. There are better ways to shape up your gut.

Fermented Foods

Yogurt can be good, just pick something without added sugar. And given the overuse of antibiotics in modern society, you probably won’t get everything your gut needs from yogurt alone.

So try to include a variety of other probiotic foods and beverages into your diet. Including:

  • Sauerkraut
  • Pickles
  • Kimchi
  • Kefir
  • Pickled anything
  • Miso Soup
  • Tempeh
  • fresh sourdough breads (but watch out, for the same reason as yogurt)
  • Kombucha

14 Days of Probiotic Foods

I challenge you to incorporate at least one of the foods from the above list into your diet every day for the next 14 days. And try mixing it up if you can.

If you don’t regularly eat any of the foods on this list, it’s likely that increasing your intake will put you in the direction of a better, stronger, and more diverse gut microbiome. Especially if you have a long history with antibiotics, as most of us do.

After the 14 days is up, continue to regularly incorporate these foods into your diet. I am confident that as time marches on, we’ll learn so much more about the nature of our insides that this post will look silly. But until then, it’s the least we can do.

Happy Cultivating 🙂

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