California Strawberries Siracha Salmon

Hi all:

Hope you are enjoying all of the recipes that I have been posting lately. I realized I posted this delcious one to my Twitter and Facebook accounts but completely forgot to post it to my blog. Sorry! Anyhow, I developed the Strawberry Siracha Salmon recipe specifically for the California Strawberry folks so just click on the link here and you will be brought right to the recipe.

Important tip. Like it spicy? Leave the Siracha amount at 2 teaspoons. Want it favorable but not so spicy? Cut the Siracha down to 1 teaspoon. As always, let me know what you think in the comment section. Enjoy!

Dave

5 Foods for Fighting Pain

As seen today on WebMD
Spring is in the air and hopefully for many of us, that spurs the desire to move more. Unfortunately, more movement can spell more pain, especially for joints that haven’t moved in a while or are subjected to abuse. Although millions of Americans use prescription and non-prescription drugs daily in an effort to control inflammation and pain however, studies are ongoing to see if what we eat can help with pain relief. Here are some foods that look promising:

Cherries are packed with anthocyanins which have similar pain-reducing effects as anti-inflammatory drugs like aspirin. A study published in the Journal of the International Society of Sports Nutrition found that tart cherry juice before long distance running can reduce post-run muscle pain. Several studies support the pain relieving effects in joints, too!

Ginger is loaded with powerful antioxidants such as shogaols, zingerones and gingerols which are all effective anti-inflammatories. In the science Journal of Pain, a randomized double-blind placebo-controlled study found that subjects who either ate about ½ teaspoon of raw or cooked ginger for 11 days prior to muscle injury from exercise saw pain reduced within 24 hours compared to the control group. In another related study, ginger was not effective for reducing pain when it was taken 24-48 hours after an injury. The study’s authors emphasized the importance of consuming ginger daily for maximum pain relief.

Hot Peppers cause pain to the tongue and any other mucous membrane. But surprisingly, it is effective for halting pain in other areas of the body. Hot peppers are extremely rich in vitamin C which helps repair wounded tissue that causes pain. They are also abundant in the type of phytochemicals which reduce pain-causing inflammation such as flavonoids and capsaicinoids, including capsaicin, which has become part of salves and ointments for aching joints and muscles. A randomized double blinded study of 30 patients with chronic dyspepsia (upset stomach) found that those who ingested about ½ teaspoon of red pepper (2.5 g) daily for 5 weeks had 60% reduction in reports of stomach pain, fullness and nausea compared to the placebo group who experienced a 30% reduction of complaints. Long-term ingestion of hot chilis was found to improve dyspepsia and GERD symptoms in small randomized, controlled studies.

Salmon is one of the best fish sources of omega-3s and also a source of vitamin D. These nutrients help with aches and prevent arthritis and joint soreness. Omega-3s help to reduce the production of inflammatory cytokines and enzymes that cause painful joints, muscles and nerve endings. Clinical studies have shown that intake of omega-3 fats found in foods like salmon result in reduction in pain associated with arthritis, dysmenorrhea (painful menstrual cramps), inflammatory bowel disease, and neuropathy (nerve pain).

Turmeric is loaded with the pain and inflammation-fighting plant nutrient called curcumin. Several animal and human studies have demonstrated effectiveness of Turmeric as an effective pain reliever. A double-blind placebo controlled study found that turmeric was effective for relieving post surgical pain and fatigue.

Turmeric, fresh grated ginger, diced hot peppers and tart cherry preserves, all mixed together, makes a wonderful glaze for salmon. Add a little ground pepper and salt to taste. Dust off the grill and try it as your season opener entrée to a pain-free spring and summer. Any other ideas for combining these ingredients or any other foods that you have found helpful in controlling pain would be most welcomed!

10 Best Superfoods for Men

You’ve heard that the way to a man’s heart is through his stomach — so is the way to a healthier body. In light of June being Men’s Health Month, here’s a list of 10 superfoods he should eat daily.

1. Tomatoes are an excellent source of vitamin C, potassium, and the plant substance known as lycopene — great for heart and prostate health.

2. Broccoli is rich in natural cancer-fighting chemicals and loaded with heart-healthy, immunity-building nutrients such as vitamins A, C and folate — a B vitamin found to protect against heart disease. Preparation tip: Steam broccoli to help preserve vital antioxidants.

3. Salmon — whether smoked, canned, fresh-caught or frozen — is an excellent source of omega-3 fats, which help reduce inflammation and improve cholesterol.

4. Berries are “berry” good sources of nutrients such as vitamin C, potassium and anthocyanins, which are known to fight heart disease, cancer and diabetes. Rich in fiber and low in calories, berries taste great in salads or over breakfast cereal. Pick a color, any color!

5. Soy may boost prostate and bone health, research reveals. The Food and Drug Administration has also approved a claim that products made from soybeans, including meat substitutes and beverages, help improve heart health.

6. Olive oil is rich in oleic acid, a type of monounsaturated fatty acid that boosts heart health. It also enhances the absorption of lycopene (found in tomatoes), which may be helpful in reducing the risk of heart disease and prostate cancer.

7. Nuts contain fiber, healthy fats and plant nutrients called phytosterols, which are known to reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. In a study featured in the medical journal Circulation, researchers found that eating a handful of almonds (about 1 ounce) daily reduced LDL by about three percent.

8. Green tea packs a group of antioxidants called polyphenols. These compounds may decrease plaque formation in the arteries and help fight prostate cancer cells.

9. Red wine contains a super antioxidant called resveratrol, found in the skins and seeds of grapes. Experts claim resveratrol assists in reducing LDL cholesterol and also helps in keeping the inside lining of the arteries that feed the heart more resistant to atherosclerosis, a.k.a. hardening of the arteries. Enjoy up to two 5-ounce servings a day, the American Heart Association suggests.

10. Whole grains, such as brown rice, oats, whole-grain breads and cereals may enhance immunity, reduce cholesterol and protect against a variety of cancers. The 2010 dietary guidelines recommend adult men consume six to eight one-ounce servings daily, with at least half of the grains being whole.

Food should be your primary source of nutrients, but most guys don’t eat an optimal diet every day. Your backup plan: take a multivitamin. Choose one designed for men’s needs. It should pack eleven milligrams of zinc and 600 IUs of vitamin D, two important players in prostate health. Since guys don’t menstruate, don’t worry about iron.

For more tailored advice on proper diet and supplementation, see a registered dietitian. All men may not be created equal — but they all have the potential to be super!

Author David Grotto is a FitStudio advisory board member, registered dietitian and the founder and president of Nutrition Housecall. He is the author of 101 Foods That Could Save Your Life and 101 Optimal Life Foods. He served as a national spokesperson for the American Dietetic Association for more than six years.

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Norwegian Salmon Farms

Here’s a short video giving you a special peek inside a farm raised salmon operation in Norway. Do you eat farm raised? Wild caught? Both?

Anti-Aging Foods

Foods for an Optimal Life Cooking Demo!

Come out and see me this Sunday, October 24th, from 7-9pm at Kenmore Live Studio in Chicago as I will be demonstrating foods that help fight pain, belly fat and improve memory. Oh yeah…the dishes taste GREAT!!

The event is free and open to the public – come and eat! Kenmore Live Studio is located at 678 North Wells Street,  Chicago, IL 60654. (312) 265-0871. See ya!