Are you in a rush? Do you want a fast and healthy dinner to prepare in just a glance? Check this recipe out!
– 3 pieces Salmon Filet (450g)
– 100ml Soy Sauce
– 100g Brown Sugar
– 100ml Olive Oil
– 50ml Water
– 50ml Lemon Juice
Whisk the soy sauce, sugar, olive oil, water and lemon juice all together and add the salmon filet in the marinade for few minutes. Add in a baking dish and bake for 15 minutes. Meanwhile, prepare boiled broccoli, mixed vegetables and potato wedges.
Serve and enjoy!
Today we’ll have a guest post on the best foods for active brain health.
About the guest blogger:
Virginia Cunningham is a freelance writer from Los Angeles whose writing covers everything on health and fitness, travel and dining and marketing and social media. To keep her mind active throughout the day, she drinks coffee every morning.
Hope you’ll enjoy it
Just as eating the right foods can protect your body from disease and improve its ability to function, eating well can also help to protect and enhance your mind. Antioxidants, vitamins and minerals are all necessary to keep your brain working at an optimal level, while helping prevent certain debilitating illnesses and boosting performance.
Maintaining a healthy diet is an excellent way to get these necessary elements. Many of the nutrients needed to keep your body healthy are the same that constitute a “brain-healthy diet”, as defined by The Alzheimer’s Association: “one that reduces the risk of heart disease and diabetes, encourages good blood flow to the brain, and is low in fat and cholesterol.”
Here are a few of the best foods that will help keep your brain healthy:
1) Avocados: This fatty fruit contributes to healthy blood flow, which in turn, means a healthy brain. Avocados also lower blood pressure, which can protect against hypertension—a condition which can lead to a decline in cognitive abilities.
2) Apples: Eating an apple a day can help keep the doctor away…from your brain! The quercetin (a phytonutrient) found in apples protects the brain from deterioration due to oxidative stress, which can lead Alzheimer’s and Parkinson’s.
3) Eggs: The “perfect protein,” eggs provide steady energy to fuel the body and brain. They are also are high in choline—a necessary component in the production of brain cells specializing in memory.
4) Whole grains: Folate found in whole grains plays a great part in the development of brain cells. Enriched whole grain products not only provide this much-needed nutrient, but also are an excellent source of fiber—for energy regulation—and other B vitamins, which help enhance alertness.
5) Blueberries and strawberries: The antioxidants found in these sweet and tart berries are associated with improved motor skills and memory. Some research also suggests that a diet high in antioxidants can also inhibit the development of Alzheimer’s disease.
6) Salmon or other fatty fish: Research has shown that people who regularly consume fish have a better memory than people who do not eat fish. In addition to the protein for energy, fatty fish are an excellent source of omega 3 fatty acids—which are linked with an improved ability to learn, and provides protection from Alzheimer’s disease.
Of all the fatty fishes, salmon is the number one source of DHA, the predominant omega-3 fat in your brain, which can help protect against Alzheimer’s disease. Salmon is also nature’s top source of vitamin D (a deficiency in vitamin D is linked to cognitive decline amongst older persons).
7) Coffee: A recent Finnish study found that people who drank three to five cups of coffee a day reduced their chances of developing Alzheimer’s disease by 65-percent (compared to individuals who drank only two to three cups a day).
The antioxidants found in coffee are believed to provide these protective effects. And the caffeine—a natural stimulant—found in coffee helps enhance focus and concentration, and can stimulate the production of endorphins, which can improve mood.
8 ) Dark chocolate: Like coffee, dark chocolate is packed full of antioxidant properties and contains a small amount of caffeine. Additionally, the polyphenols found in cocoa is considered to help increase blood flow to the brain.
A Journal of Nutrition study in 2009 found that eating dark chocolate (the type that has the highest levels of polyphenols and antioxidants) each day helps protect against age-related memory loss—a third of an ounce was all the subjects needed to eat in order to see the benefits.
These eight foods will help you protect your brain from disease and deterioration while also boosting performance. The best “brain foods” not only help to improve focus and memory, but also provide energy for busy days. Try to incorporate some of these foods into your daily meals, and eat them frequently to see the biggest benefits.
Last week I had dinner at a spectacular French Restaurant. Coquelicot located in the heart of Gemmayze just next to the Red Cross Building, where I was amazed by a French culinary journey. This journey was inspired by the famous Parisian brasseries and bistros showing superb flavors, flawless service and a very homey warm atmosphere. I can’t not share with you this special experience with Coquelicot’s menu and all those exquisite dishes I’ve tasted from the appetizers to the main dishes along to the desserts.
Join me for this lip-smacking French journey…
Just as you come in, you get to try warm French bread with “Homemade” butter and tapenade. The taste is extremely pampering!
I’ll start with the Appetizers, we’ve tasted an assortment of Roules de Saumon Fume, Tartare de Beouf , a selection of Salads, Thon mi-cuit, Blanc de Poulet Panes, Crevettes au Sesame, Shrimps with goat cheese sauce and fresh Crab. Each and every dish has its own special taste made with a unique twist.
And here comes the fun part and don’t be shocked!! Because you will never taste anything like that anywhere else, Swirl Potatoes fried in “Duck Fat”, well you got to forget your diet issues and taste this unusual item.
We’re not done yet moving to the main dishes, if you get to pass by Coquelicot you can’t not taste all those delicious dishes:
Goose liver with apples.
Salmon lover’s you can’t miss Toumedos de Saumon.
Chicken stuffed with the finest Cepes Mushrooms and delicious side dish assortment.
Even if you’re full, this “Aged US Prime Beef” plate is like heaven on earth.
Now let’s have a break, and clear our taste buds from all the salty dishes and what’s more soothing than “Apple Sorbet”…
Now take a deep breath because the desserts have a special place: the famous “Pain Perdu”, Nutella Crepe and the sinful Chocolatmou.
No words can describe more the taste, so you got to go and taste for yourself. Let us know how it goes
Salmon is a highly nutritious oily fish; rich in proteins, omega-3 fatty acids (the good fats), and vitamin D. Despite it is rich in the good fats; it’s also a source of cholesterol.
Salmon is consumed raw (in sushi and sashimi) and is used as a basic ingredient in several tasteful dishes, sandwiches, salads, omelets, mousses, quiches and pasta dishes.
Alert: For all pregnant women, it’s very important to know that despite fish is highly nutritious; it might contain some unhealthy toxic substances, mainly mercury. Mercury, coming from sea water contamination, can accumulate and sit within the fish meat, specifically that large in size fish; thus if eaten can pass through the placenta to the infant causing a disruption in the nervous and brain development. For more info regarding the topic check out one of our previous posts: Can I Eat Fish when I am Pregnant?
Have a look at this delicious Tagilatelle Creamy Salmon Dish. I’ve tasted it at “La Estancia”, an Argentinian steakhouse in Beirut, despite it is famously known for its freshly prepared Argentinian meats, this tasteful salmon is not to be missed.
This post is dedicated to answer the question: Why is Vitamin D always linked to the Sun??
We will provide you with a general overview on Vitamin D and point out the link between this vitamin and the sun.
Vitamin D Functions in the Body
Vitamin D plays an important role in the absorption of calcium and phosphorus in the body specifically to the bones and teeth, it also helps regulate calcium levels in the blood; thus it helps form and maintain the bones. Moreover, it has shown to strength the immune system and cell growth regulation. As a result, it may provide protection from osteoporosis and several autoimmune diseases etc. Lack of Vitamin D may contribute to bone loss and softening which in turn might lead to osteoporosis on the long run.
Vitamin D Deficiency Diseases:
1. Rickets (skeletal deformation in children)
2. Osteomalacia (muscular and bone weakness in adults)
3. Others: heart disease, skin disease, infections and several types of cancer
High Risk Individuals:
– Obese individuals
– Individuals with limited sun exposure
Vitamin D Sources
Vitamin D can be found in food (few sources), fortified foods and supplements:
– Fatty fish ex. Salmon and tuna
– Egg Yolk, yet always consider moderation; yolks are very rich in cholesterol
– Fortified orange juice
– Fortified cereals and breads
– Fortified milk, yoghurt, soy and rice milks
– Labneh and cheeses are never fortified with vitamin D thus it’s best to always eat them (ONLY in this case) the high fat version because vitamin D is a fat soluble vitamin always contained within the fatty material of the food.
– Always read the food label.
– As for the supplementation always consult your doctor for appropriate supplements use.
The Sunshine Vitamin
Before we state how the sun is a source of vitamin D; we need to pinpoint out that there are several forms of vitamin D important to our health.
– Vitamin D2 is produced by plants.
– Vitamin D3 is produced by humans in the skin
How is Vitamin D3 produced in our bodies?
When sunlight hits the skin, ultraviolet B (UVB) rays from sunlight accelerates the transformation of the vitamin into its active form.
Sunlight exposure recommendation: 15-20 minutes /day
Alert: Don’t take advantage of this post and go sit all day in the sun! Always remember everything in MODERATION; the sun might lead to skin burns and other consequences.
Picture Source: http://blog.ukmedix.com/vitamin-d-and-cancer/