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omega 3

Asian Salmon With Stir Fried Noodles

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Asian Salmon With Stir Fried Noodles

One of my favourite types of food is Asian! I just love the mix of flavours and how fresh it tastes! It can also be really quick and easy to make. This dish is something I tend to make most weeks and it only takes about 20min. I don't always use salmon, sometimes it may be sea bass, tofu, or organic chicken. So if you're a vegan or vegetarian, you can do exactly the same, but use organic tofu :-)

Serves 2

  • 2 Wild Alaskan salmon fillets

Marinade-

  • 1 tbsp tamari
  • 1 inch ginger - peeled and finely chopped
  • 2 cloves garlic - finely chopped
  • 1 lemon - juiced
  • 2 tsp organic sesame oil

Noodles-

  • 100g rice noodles
  • 2 spring onions - thinly sliced
  • 1 inch ginger - peeled and finely chopped
  • 2 cloves garlic - finely chopped
  • 1 red chilli - finely chopped
  • 1 red pepper - sliced
  • 10 florets broccoli - halved
  • 2 large handfuls spinach
  • 2 tbsp tamari
  • 1 tsp fish sauce
  • 1/2 lime - juiced
  • 1 tbsp sesame seeds
  • 1 handful fresh coriander 
  • 1 tsp organic honey (optional)
  1. Mix all the marinade ingredients in a bowl and place the salmon in the bowl. Spoon over the marinade and then leave to sit for at least 20min.
  2. Cook the noodles (some rice noodles you just have to soak in hot water! Nice and simple!) and leave to sit in a bowl of cold water.
  3. Heat a frying pan and add a small amount of coconut oil. When hot, add the salmon fillets, skin side down. Cook for about 4 min, then flip over for about 3 min. Add the marinade and cook for a minute. Put the cooked fish to one side with foil covering it to keep warm.
  4. If you want crispy skin, put the grill on a relatively high heat. Peel the skin off the fillets, and place them on a tray. Pop it under the grill for about 3 min, then flip to the other side for 3 min.
  5. Heat a small amount of coconut oil in a wok and add the spring onion, garlic, chilli and ginger and stir fry for about 2 min. Then add the broccoli, red pepper, tamarin, fish sauce, honey (if using) and lime juice and mix. Add the cooked noodles and mix well, so all the noodles are covered.
  6. Once the broccoli is cooked (but still crunchy), add the spinach, coriander and sesame seeds. Mix until the spinach has slightly wilted.
  7. Remove from the heat. Get 2 plates or bowls and divide the noodles between the two. Place the salmon on top and sprinkle with more coriander and sesame seeds.
  8. Enjoy :-)

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Omega 3...what is it and why do I need it?

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Omega 3...what is it and why do I need it?

You have probably heard of it, but do you actually know what it is and why we need it? There are many different omegas. Omega 3, omega 6, omega 9, for example. But I’m going to focus on omega 3 today.

Omega 3’s are an essential fatty acid. This means they cannot be synthesised by the body. There are three types of omega 3, ALA, EPA and DHA. EPA and DHA are the active forms. Our body can use these straight away and no work is needed to be done by our body to use them. ALA is omega 3 in an inactive form. It requires other nutrients for it to be converted into the active forms of EPA and DHA. It has a poor conversation rate, so it is recommended we get omega 3 in the form of EPA and DHA.

There are many benefits to omega 3’s. I have mentioned just a few below-

  • Scientific research suggests that higher dietary omega 3 intakes are associated with reductions in cardiovascular disease risk.
  • Omega 3 improves cell permeability, therefore making it easier for nutrients to go into the cells, and toxins to move out of the cells.
  • Studies indicate that omega 3 consumption decreases the risk of coronary heart disease mortality, including heart attacks and sudden cardiac death.
  • Omega 3’s are very anti-inflammatory.
  • DHA is needed for brain health. Low DHA may be a risk factor for Alzheimers disease and other types of dementia.
  • Studies suggest omega 3 supplementation may be beneficial, adjacent to therapy, in depression, bipolar disorder and schizophrenia.

So where do you get them from?

If you’re a vegetarian, it is very difficult to get EPA and DHA. You can get it from algae, so you can supplement it in that form. However, in food, you can only get it in the ALA form in chia seeds and flaxseeds. This means your body has to convert it. If you have been vegan or vegetarian your whole life, your body is much more efficient at converting it into EPA and DHA, so could just use flaxseed oil. However, if you have only recently become vegan or vegetarian, you will be a poor converter, and therefore need to supplement EPA and DHA.

If you’re not a vegan or vegetarian, oily fish is the best place to get your omega 3’s. This is already in the EPA and DHA form, so your body doesn’t have to work hard to use it. Make sure you always opt for wild alaskan fish, to reduce the mercury and to avoid farmed fish. Fish high in omega 3’s include salmon, mackerel, anchovies and sardines.

If you were to supplement in omega 3, make sure it is a good quality brand, that uses small, wild fish. It should also be sold in a dark bottle and they should be kept in the fridge. Please consult your doctor before taking them if you are on any medications.

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High Blood Pressure? Try these tips to manage it.

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High Blood Pressure? Try these tips to manage it.

Uncontrolled high blood pressure is a very serious health condition which becoming more and more common in our society. It can lead to heart disease and stroke. Thankfully, by managing your lifestyle, optimising your nutrition, managing stress and exercising, you can help control it.

Here are some easy lifestyle tips to include into your life if you’re worried about your blood pressure, or even if you’re not! (Prevention is the best form of medicine :-) ).

  • Lower or eliminate caffeine- There is plenty of evidence that shows, if you already have hypertension, coffee and other caffeinated drinks exacerbate the condition. If you want to limit or remove caffeine from your diet then do it gradually to reduce any detox symptoms. You can switch to green tea, which still has some caffeine but also contains theanine (an amino acid) which helps us relax. You can also start drinking herbal teas such as liquorice, peppermint, fennel, lemon and ginger.
  • Control stress- it would be easy to say ‘reduce your stress’, but a lot of us can’t get away from everyday stressors. These can be traffic, family issues, children, work, the list can go on and on. However, finding ways to help your body cope is so important. The link between hypertension and stress is massive. Meditation, breathing exercises, yoga, baths etc can all be great ways to help your body cope.
  • Exercise- Cardiovascular exercise has long term benefits when it comes to heart health and blood pressure. This can be aerobic, or even better, anaerobic (HIIT). Weight training can also help by reducing insulin resistance.
  • Check your vitamin D levels- A study published in the British Medical Journal links low vitamin D levels to premature death from cardiovascular disease which can be caused by high blood pressure. You can get your vitamin D levels tested at the GP or privately and it is easy to supplement. Also make sure you get out in the sun….when it’s out!
  • Normalise your omega 3:6 ratio. Omega fats are essential for health, but having too much omega 6 and too little omega 3 can be very inflammatory and cause insulin resistance, which can lead to cardiovascular disease. Reduce vegetable oils and processed foods, and increase omega 3’s such as oily fish, flaxseeds, chia seeds and flaxseed oil.

There are many other things you can introduce into your diet and lifestyle, but these are a great start! If you are interested in finding out more, please fill out the form below or contact me directly.

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