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Author: The Nutritional Reset

Recipe: roast salmon & broccoli with chile-caper vinaigrette

I love “tray-bakes” for dinner, as everything is roasted in one-pan, making for much faster clean-up.  One of my favourites is this Roast Salmon and Broccoli with Chile-Caper Vinaigrette from Bon Appétit.

Roast Salmon & Broccoli with Chile-Caper Vinaigrette

Salmon is an excellent source of protein (about 30 grams in a five ounce serving) and it is chock-full of beneficial essential fatty acids (EFAs), particularly omega-3.  EFAs can speed up metabolism, support the effectiveness of insulin in controlling blood sugar, are anti-inflammatory and help power the production of hormones.  Fish is also high in vitamin B12, essential for brain health.

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Get strong in the gym and slim in the kitchen (you can’t out-exercise a bad diet)!

Raise your hand if you want to lose a few extra pounds and have more energy.

Isn’t that what we all want?  And we think we can do it by hitting the gym a few days a week, don’t we?  Certainly, exercise is excellent for weight loss.  It boosts caloric expenditure and increases lean muscle mass which is more metabolically active and burns more calories, even at rest, than fat.

But you can’t out-exercise a bad diet.

 

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Emotional eating: what’s getting you (to chow) down?

Emotional eating is defined as eating triggered by something other than physiological hunger.   At some point in our lives, most of us experience this.

Sometimes it is in response to stress, sometimes it is to evoke a happy memory – everyone understands the phrase “comfort food”.  For some, however, emotional eating can become a daily practice and wreak havoc with both weight and health, particularly as most “comfort foods” are carbohydrate  and calorie-dense but low in nutrients – aka, junk food (I’m talking about you: pasta, cookies, chips etc.).

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Stomach acid: friend or foe?

I am willing to bet just about every one of you reading this has at least a passing familiarity with Tums, Rolaids or Maalox or been tickled pink by Pepto Bismol – some of you may even consider these antacids great friends.  After all, global antacid sales are well over $10 billion annually so that’s a lot of people buying them.  But I’m here to tell you, at the risk of Big Pharma taking a contract out on me, that the uncomfortable burning sensation you feel after a big meal is more often caused by low stomach acid than by too much and, by taking antacids regularly, you are likely making the situation worse.  read more