Delicious wild caught salmon last night at Southern Social! It can be tough eating low carb at restaurants, so when I find a good dish that’s nutritious and easy on the blood sugar levels, I tend to stick with it!! Low carb restaurant eating just takes some extra planning and menu reading, but it’s certainly doable!
Yesterday I talked about omega-3s. If you’re not a fan of fatty fish, chia seeds contain omega-3s too! This chia pudding is one of my favorite ways to eat chia seeds.
1/4 cup chia seeds
1 & 1/2 cups unsweetened vanilla almond milk
1 Tbsp unsweetened plain coconut milk yogurt (optional)
2 tsp sweetener of choice (such as 100% maple syrup or honey)
Toppings: fresh fruit of choice! I love topping with kiwi and almonds, strawberry and shredded unsweetened coconut, or macadamia nuts and pineapple.
1. Combine chia seeds, milk, coconut milk yogurt (optional) & sweetener in a tightly sealed container. Give a good shake. Let the pudding set in the refrigerator for about an hour, then give another good shake or use a spoon to stir it up. (This step is important so they don’t all settle on the bottom!) Let set in the refrigerator for another few hours.
2. Once chia seeds have soaked up the milk (turning almost into like a tapioca pudding consistency) it's ready to top with diced fruit and nuts! Makes 2 servings.
🍓🥥Have you tried chia pudding? Do you incorporate flax or chia seeds in your diet? Comment below!👇🏽👇🏽
Fish oils have been getting a lot of traction lately, and that’s why we want to cover them!
Today we give you five simple facts about fish oils, without delving too much into the health benefits. In a later post, we’ll be sure to cover that.
Do you supplement with fish oil? If you do, why?
Disclosure: Fish oil supplementation is not necessary if an individual is consuming 8 oz of fatty fish per week.
What was your favorite part of the Royal Wedding? 💎 I’m reminiscing of last nights dinner - vegetarian quinoa loaded with veggies & added salmon for those omega 3s 💚🥙🥑(📸 A)
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If you have a special occasion to celebrate, want to have a date night w your boo, or just want some nice food I highly suggest Evangeline’s!
Their crab cakes are listed in the top 100 things to eat in Alabama (!!!) and my entree of red grouper, grilled asparagus, and couscous was to die for☠️ Paired with a few glasses of Cabernet and this has definitely become one of my best meals in a while🍷
Somewhat stingy on the butter today🤣 #lunch
60 seconds is always too short! Read my notes below for more info on today’s topic: Omega-3s 🐟
🔹Omega-3 fatty acids are essential fatty acids, meaning they can’t be produced by the body and must be consumed in the diet. The two key forms of omega-3 are DHA and EPA. Plants contain another form of omega-3, ALA, which the body can convert to EPA & DHA.
🔹Food sources rich in EPA/DHA: fatty fish such as salmon, herring, mackerel, sardines, & albacore tuna.
🔹Food sources rich in ALA: walnuts, chia seeds, ground flaxseed, & flaxseed oil. Larger quantities are necessary due to a lower rate of conversion to EPA & DHA.
🔹Omega-3s play crucial roles in brain function, growth and development, & inflammation. Deficiencies in these essential fatty acids have been linked to serious health problems – such as cardiovascular disease, arthritis, and mood disorders. Not only are omega-3s an effective anti-inflammatory, but research has shown EPA + DHA could also improve symptoms of depression!
🔹So should everyone start taking fish oil supplements? Not necessarily. If you enjoy fish, try consuming 8 oz. of fatty fish per week. The benefits from consuming these nutritious foods way outweighs just popping an omega-3 supplement. For example – in just one serving of salmon you not only receive the benefits of omega-3 fatty acids, but also protein, vitamin D, & several B vitamins. In just one serving of flaxseed oil, you also consume fiber, protein, & magnesium.
🔹Although I always recommend food first, if you’re having a hard time consuming enough omega-3 rich foods in your diet and need to take a supplement make sure you're using a safe and certified product. Omega-3 supplements are best taken with food, & the brand I most frequently recommend is Nordic Naturals Ultimate, which is NSF certified for sport.
🔹For anti-inflammatory benefit, target daily consumption is 1-2 g of EPA & DHA in an approximate 2:1 ratio, which is common in fish oil supplements. As I mentioned above, ALA (plant-based omegas such as flaxseed oil) should be consumed in larger doses - 3-5x higher - due to lower rate of conversion to EPA/DHA.
🐟Do you take a fish oil supplement? Why or why not? Comment below👇
, with radicchio, pomegranate and sumac: a bittersweet dish to lift the spirits after a taxing few days away from home. But I was lucky this time, to fit in a quick visit to the wonderful Queen Victoria Market. I appreciated it - and possibly took it a little for granted - when I lived in Melbourne. But as a country mouse now, revisiting the market always truly delights me. Seeing so much beautiful produce, colourful 3-D still life arrangements, puts a smile on my face. Slows my heartbeat, and pace. I love radicchio, and I can't often get hold of it out here in the styx (I've had no luck growing it into nice tight heads either 😕). Surrounding sweet translucent ribbons of #bonito
crudo, dressed with a little #pomegranate
molasses, olive oil, flaked salt, a sprinkling of locally pilfered pomegranate arils 😉, and #sumac
. A luxurious, rosy treat, ready in minutes, for hands too weary to cook. Lovely with some garlic-rubbed toasted sourdough, if you’re so inclined. I was. #latergram #fishfriday
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I managed to cook yet another decent meal🤣
So, I'm incorporating more fish and seafood into the meal plan, (scallops for tonight's dinner) and I do tend to feel better consuming it versus red meats, which are harder to digest.
What about You?
What have you been considering adding in to your food plans?
And why have you chosen it?
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This is called catching! 🎣 💥And this was a 2 person show. My Dad hooked the fish, handed me his fishing rod, and then let me take it from there! At juuuuust the right moment, he netted it. What a beautiful and shining salmon! A symphony of movements, time, energy, excitement and grateFULLness, added up to one wonderful time on the river this morning with my Dad! 💙#winnerwinnersalmondinner
Back to my original green smoothie bowl this morning. Jazzed up with homemade granola. I used @lauraleabalanced
cinnamon raisin granola recipe and it was the perfect crunch on this smoothie bowl.
For the smoothie bowl:👇🏼 —————————————
1 frozen banana🍌
2 handfuls of spinach
1 T @crazyrichardspb
1 scoop @vitalproteins
1 T @vitacost
Blend and top with the granola!