Today’s blog is republished from my friends at PaleoHacks, a leading publisher of alternative health tips that I personally read every day…

An honest look at the actual difference between wild and farmed salmon, the benefits of this popular dish and how to cook it to perfection with a one-pan salmon dinner recipe.

Salmon can be one of the best things you can eat for your health, but not all salmon are created equal. There are big differences in quality between farmed salmon you typically find at the grocery store and the wild-caught stuff.

Wild-caught, sustainably-raised salmon is packed full of nutrients and healthy fats. A lot of people eat it multiple times a week to reap the most benefits. Yet others tell you to watch for things like exposure to contaminants and environmental harm.

What gives?

Sorting through this information can be confusing. It’s easy to get comfortable with the standard rotation of beef, chicken, and pork and stop worrying about seafood completely. But finding the right salmon (one that’s as nutritious as possible and ethically-sourced) is worth the trouble. Keep reading to see why.

The Natural Health Benefits of Salmon

Here are some of the most important reasons why you should make wild-caught salmon – the kind you can order direct from suppliers like Alaska Gold Seafood a major part of your Paleo diet:

Extremely High Omega-3 Fatty Acid Content

Salmon is loaded with the long chain omega-3 fatty acids DHA and EPA. We need a balanced ratio of omega-3 to omega-6 fatty acids for optimal health. Yet the typical modern diet leaves us with multiple times more omega-6s than we need. (1) With the balance so out of whack, you end up with an increase in all inflammatory diseases, everything ranging from diabetes and obesity, to metabolic syndrome or autoimmune disorders. (2)

Wild-caught salmon can help. It has many times more omega-3s than farmed salmon. That makes it the best choice to fight inflammation, improve brain function, protect your heart, and reap all the other awesome benefits that come from balancing your omega-3:omega-6 ratio.

Just a single serving of wild-caught salmon has over 500 mg of DHA and EPA! (3)

Loaded with Hard-to-Find Vitamins and Minerals

Salmon is also high in vitamins and minerals which are: 1) critical for your health, and 2) hard to find in other foods.

Vitamins B12 and D are key players here. Vitamin B12 is essential for proper red blood cell formation, synthesizing DNA, and a lot more. (4) Vitamin D supports healthy bones and teeth, your immune system, brain function, and mental health. (5) These vitamins are tough to find in other foods, but salmon is absolutely loaded with them. Just a single 100-gram serving contains more than the recommended daily value of both vitamins. (6)

Salmon is also high in the mineral iodine, which is essential for thyroid and immune system function. (7) Common table salt is enriched with iodine to overcome iodine deficiencies, which are extremely common.

But Paleos typically eat fewer salty foods, and many of them switch to sea salt (which isn’t iodized). So it’s critical to make sure you’re getting enough iodine in your diet.

Finally, salmon is also packed with selenium. This antioxidant mineral has been linked to decreased joint inflammation, as well as protecting brain against oxidative damage. (8) Selenium also counteracts any adverse effects of mercury exposure, so you don’t have to worry about that when you’re eating salmon. (9)

High in Protein, with a Balanced Profile of Essential Amino Acids

Salmon is also high in protein. Just one 100-gram serving (around 3.5 ounces) contains 23 grams, which is slightly less than a steak or chicken breast of comparable size but certainly nothing to sniff about!

Research also shows that the amino acids in salmon are more “bioavailable” (easier for your body to absorb and use) than amino acids from beef, pork, or chicken. (10) Salmon has an extremely balanced quantity of essential amino acids. It’s especially high in taurine, a powerful antioxidant. (11)

Wild-Caught Salmon vs. Farmed Salmon: Why It Matters

Unfortunately, the vast majority of salmon sold in the United States today is “farmed salmon” – the seafood equivalent of a factory farm. In terms of nutrition, ethics, and sustainability, wild-caught salmon is light-years ahead of the farmed stuff.

Here are some of the most important differences and why they matter for your health.

WILD
– High in vitamin B12 and vitamin D
– Loaded with healthy omega-3 fatty acids
– Wild-caught salmon can be sourced sustainably and ethically
– High in mineral iodine
– Packed with selenium
– Naturally fights inflammation

FARMED
– Only has about 1/4 the vitamin D of wild-caught salmon
– Exposed to more toxins and contaminants
– Salmon farming creates unhealthy, unnatural living conditions
– Fed corn and grains, which aren’t part of their typical diets
– Fed synthetic pigments to turn flesh pink
– The first genetically modified animal approved for human consumption

Wild-Caught Salmon Contains Vastly More Nutrients

Wild-caught salmon has multiple times more omega-3 fatty acids than farmed salmon. One study found that wild salmon had 12.4 times as many omega-3s than omega-6s, while the farmed salmon only had 2.9 times as many. (12)

Wild-caught salmon also has a lot more vitamins and minerals. One study found that farmed salmon only had about one-quarter the vitamin D of wild-caught salmon. (13) This is critical because salmon is one of the few foods that offers sizable amounts of vitamin D. Eating it wild-caught makes the most of it.

Farmed Salmon Is Exposed to More Toxins and

Contaminants

Farmed salmon has much higher rates of contamination and exposure to toxic chemicals. One study found that farmed salmon had higher levels of 14 different contaminants, including polychlorinated biphenyls (PCBs), dioxins, and DDT (an insecticide). (14)

It’s exposure to toxins like these that causes people to hesitate before eating seafood and drives health professionals to recommend limiting intake of it, when in reality, you could be eating it much more often as long as the quality is high.

Wild-Caught Salmon Can be Sourced Sustainably and Ethically

Just like factory farming for chickens and cows, salmon farming creates unhealthy, unnatural living conditions for salmon before they are harvested.

You end up with thousands (or even hundreds of thousands) of large, carnivorous fish trapped in small, crowded nets. Living in such close quarters in salmon feedlots makes farmed salmon more vulnerable to bacteria and viruses, which can spread through the population quickly.

There’s also the diet to think about. Farmed fish are fed corn and grains, which aren’t part of their typical diets. This changes the very makeup of the fish, forcing farmers to use synthetic pigments to turn the flesh pink just so things “look right” (otherwise their salmon would be pale gray!)

Farmed Salmon Could be Genetically Modified

Farmed salmon also has the dubious title of being the first genetically modified animal approved for human consumption. Late last year, the FDA approved a specific type of Atlantic salmon genetically modified to grow twice as fast as natural salmon, considering it “as safe to eat” as non-GMO salmon. (15)

This raises all kinds of concerns about ethics, food safety, and the effects on local ecosystems. Because we don’t fully understand the potential for long-term health effects, many people will choose to stay away from this stuff.

Where Can You Find High-Quality Salmon?

Salmon is easy to find. You can find it in practically every grocery store under the sun… even in landlocked areas (though it can be more expensive in those).

You can also find salmon online through websites like Alaska Gold Seafood, which is a great way to source wild-caught, sustainably-fished salmon without having to worry about quality.

The truly important issue to consider: where did the salmon come from before it got to the store?

The vast majority of salmon we eat comes from:

1. Atlantic ocean. There are only a few wild salmon runs in the Atlantic left. Because these runs are too small to fish commercially, all Atlantic salmon found in grocery stores, restaurants, and elsewhere is farmed.
2. Pacific ocean. More salmon is wild-caught in the Pacific, though there are serious concerns about sustainability. (16)
3. Alaska. All Alaskan salmon is wild-caught because Alaska law prohibits salmon farms. Alaskan laws also ensure salmon is fished in a sustainable way. There’s actually enough wild-caught salmon produced in Alaska each year to feed the entire population of the United States!

Salmon caught in Alaska offers the best balance of nutrition and sustainability, thanks to strategic conservation efforts and strict sustainability laws. But Alaskan salmon can be hard to find at the grocery store, especially if you live far from the state.

It’s much easier to buy salmon online from a reputable source and have it sent straight to your door.

Look for Alaskan salmon rated as “green” or “best choice” by the Monterey Bay Aquarium Seafood Watch Program, an organization that helps consumers choose seafood fished in a sustainable way that respects sea life and habitats. (17) Ideally, salmon should also be certified as a sustainable seafood by the Marine Stewardship Council. (18)

A few suppliers use hooks and lines to deliver the highest-quality wild-caught salmon in a sustainable way. Using the right combination of lines, lures, and boat speed, fishermen are able to minimize stress on the fish and “bycatch” (other marine life caught unintentionally).

Less than five percent of Alaskan seafood comes from hook and line fishermen, as most operations use other methods to maximize their catch. But what hook and line fishermen lack in quantity, they make up for in quality and care in handling.

Finally, look for salmon that comes direct from the producer. Buying direct ensures maximum freshness, and it helps you save money that would have gone to a middleman. It’s even more cost-effective if you have a large freezer and order in bulk!

Here is link to the original article.

Eating fish, especially salmon can help reduce heart attacks, but our friends at PhysioTru want to share something on how you can predict a heart attack before it happens.

Can you really predict a heart attack?

According to America’s #1 heart nutrition expert, Dr. Sam Walters… this 7-second “feet test” can reveal if your heart is dying.

Here’s how to do it:

1. Just sit on a chair.
2. Touch your right foot.

If THIS happens… then your heart is desperately starving for oxygen (but most people only realize when it’s too late).

>> 7-second “feet test” can predict a heart attack (this could SAVE your life).

The post How to Eat Safe, Healthy Salmon + One-Pan Salmon Dinner for Two Recipe appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

I love rice, but don’t like to eat a lot of carbohydrates anymore. I find that many carbohydrates, especially grains like rice, easily make my blood sugar levels jump. And in terms of health and longevity, keeping blood sugar levels low and stable is the name of the game.

This delicious meal is easy to make, full of massive nutrition, and low carb as well. I recommend using wild caught sockeye salmon for the highest omega 3 fats and flavor.

You can make your own cauliflower ‘rice’ by cooking up a head of chopped cauliflower, but if you can find it at your grocery store, frozen cauliflower ‘rice’ is a great time saver. All you need to do is pop it in a pan, warm it up and add it to your favorite recipes instead of rice. Tastes great, and you get the health benefits of cruciferous vegetables.

Ingredients

• 2-4 sockeye salmon filets
• 4 cups of cauliflower rice (I used frozen cauliflower rice)
• ½ red pepper, chopped or minced
• 1 carrot, chopped in small pieces
• ½ cup frozen green beans
• 1 small baby bok choy, sliced
• 2 T minced onion
• 1-2 cloves garlic, minced
• 1/2” piece of fresh ginger, minced
• ½ cup frozen peas (optional)
• 1 egg, scrambled in the pan (optional)
• 4 T extra virgin olive oil or butter
• 1-2 tsp soy sauce
• 1 T Teriyaki sauce (I used San-J gluten free tamari Umami sauce from Whole Foods)

Directions

1. In a large saucepan, heat 2T oil or butter, and add in red pepper, carrot, onion, garlic and ginger. Cook and stir for 2-3 minutes until soft. Add in green beans and peas and cook for 3-4 minutes. Add the bok choy and stir. Add frozen cauliflower, soy sauce. Stir and let cook 5 minutes or so with lid on till cauliflower is soft and tender. Set aside. Add more butter or oil and add egg, scrambling in the pan. Stir egg and ‘rice’ ingredients together.
2. In another saucepan, cook the salmon with oil or butter, turning once. Cook about 7-10 minutes until done inside–pink, but not dark pink. Drizzle with teriyaki sauce or umami sauce and serve on top of the fried ‘rice’ mixture. Squeeze a lemon or lime over the top and serve. May be served in a bowl with some sliced cucumber, sliced avocado, and mung bean sprouts on the side, for a salmon fried rice ‘bowl’.

The post Teriyaki Salmon with Cauliflower Fried ‘Rice’ appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

It’s summertime and after a long cold winter, it feels so great to get out in the sunshine. But should we fear the sun? Do we need to slather sunscreen all over us or wear long sleeved shirts and hats?

I find it odd to think that back in the days of our hunter/gatherer ancestors, there was no sunscreen, no hats, no umbrellas—nothing. How did they do it?

We actually need the sunlight on our skin for mental, emotional and health reasons. We must have sunlight. It’s essential to our health and wellbeing.

The Health Benefits of Sunlight

Some of the essential benefits sunlight provides include:

• Immune Health—Sunlight actually helps to stimulate our T cells in the skin. T cells destroy pathogens and are an important part of our immune systems.
• Vitamin D—Is a hormone that helps strengthen and modulate our immune system, regulate our sex hormone production, strengthen bones, teeth, protect our heart health, prevent cancer and keeps our genes healthy. The best way to get vitamin D is from the sun–but not if you block UVB (the rays that can burn) rays.
• Nitric Oxide—Helps our blood vessels stay dilated and increases blood flow. It also reduces blood pressure, improves cardiovascular health, and physical performance. Sun increases nitric oxide.
• Circadian Rhythm—Our sleep-wake cycle depends on our circadian rhythms. We need daylight sun and nighttime dark to have a normal sleep-wake cycle. In the daylight, sun triggers serotonin and exposure to sun in the daytime helps our bodies produce melatonin for sound sleep at night.
• Cognitive Function—Since sunlight increases vitamin D production, it has a positive effect on cognitive function—especially in the elderly. Maybe that’s why older folks retire to the Sunbelt.
• Mood–Exposure to sunlight increases the brain’s release of a hormone called serotonin. Serotonin is associated with feeling happy, calm and focused. Low levels of serotonin are associated with a higher risk of depression, especially “Seasonal Affective Disorder” or SAD.

Unfortunately, we’ve been told over and over again to avoid the sun, that the sunlight is dangerous and we should ‘fear’ it. And yes, you can get too much sun. Your skin can get burned or blistered and you can even develop skin cancer from excessive exposure to the sun. So how then, do we get the above benefits of the sun?

The Truth About Sunscreen

Yes, you are correct, getting sunburned is not usually a good thing. This means damage has occurred in your skin and the resulting redness is an inflammatory reaction. A history of blistering sunburns can actually be a predictor of your chances of skin cancer.

However, lifestyle and diet can definitely protect your skin from getting sunburned and can help lessen the damage, including the redness and discomfort of the sunburn.

The sun has two kinds of rays: UVA and UVB. UVB is actually the type that can burn you. Most sunscreens work to block the UVB rays.

However, blocking the UVB rays and just getting UVA rays (the rays that make your skin browner) won’t give many of the health benefits. Vitamin D is actually synthesized the sun’s ultraviolet B (UVB) rays hitting the cholesterol our skin cells, providing the catalyst for vitamin D synthesis to occur.

The trick with sun benefits is to get shorter exposures and build up time in the sun. So that means getting outside but limiting—not avoiding–your exposure to burning rays.

This also means getting real sun, not the kind you get from a tanning bed, which usually only put out UVA rays.

• Eat plenty of antioxidants

This is actually the key to avoid bad sunburns, and to reduce damage to your skin. Colorful vegetables and fruit are basically a type of edible sunscreen. A diet high in carotenoids (a type of antioxidant in red and orange vegetables) can actually protect against sun damage. Lycopene, the antioxidant in tomatoes has similar skin-protective properties. Vegetables that are high in vitamin C and E are also protective, as are anthocyanidins, the antioxidants found in blueberries, red or dark grapes and red wine. Eating lots of red, orange and purple stuff will prevent your skin from turning those colors!

Skin protective foods include: Berries, tomatoes, carrots, red bell peppers, kale and other dark green leafy veggies, pastured egg yolks, sockeye salmon, and shrimp

• Eat more omega 3 fats and avoid inflammatory omega 6 fats

Any processed seed oil such as canola oil, sunflower oil, safflower oil, soybean oil, corn oil, or any other “vegetable oil”, is highly dangerous to your health. Seed oils are pro-skin cancer.

How? The short explanation is this—inside each and every cell in our bodies, we have the mitochondria. This is the energy production center of the cell. The cells’ mitochondria need to have specific types fatty acids to communicate with each other and work properly. These fatty acids signal when a cell is damaged or dysfunctional and the cell is destroyed. Omega 6 seed oils shut off the alarm to destroy the dysfunctional cell, and instead it can grow out of control and becomes cancerous.

The more (healthy) omega 3s you consume, the more protection from the sun you enjoy.

Skin protective fats include: Salmon, cod, other wild caught fish, grass-fed beef, pastured eggs, grass-fed butter.

• Know your own skin type and get the right amount of sun

The lighter your hair and skin, the less sun you need to get enough vitamin D and the other health benefits the sun provides. However, darker skinned people need more time out in the sun, and if you are dark-skinned and living in the northern hemisphere, you may need to take supplemental vitamin D.

• Get good sleep and get out in the sun early in the day

Did you know your skin’s ability to handle the sun has to do with your circadian rhythm? The skin’s defense against the sun actually works best the first half of the day. So if you are headed to the beach, do it early, not late in the afternoon, when you skin can handle it better.

Early morning sunlight is rich in UVB rays, which also helps prepare your skin for the UVA tanning rays in the afternoon by enhancing its UV resistance.

Daily sun vs sun ‘binging’

People who get out in the sun on a regular basis actually have better defense against skin damage than people who only get intermittent sun exposure. Holiday vacationers who binge on the sun for the week or two they are on vacation are far more likely to be at risk for sun damage, skin cancer and melanomas.

A daily low to moderate dose of the sun is much healthier than occasional sun binging.

What about sunscreen?

Granted, there are times when we all need sunscreen, even if we follow the above guidelines. Camping, a raft trip, boating, fishing, hiking—you name it, if you are outside for long periods of time, sun protection is probably important.

The problem with sunscreens is that the majority of them use chemicals to filter out the sun (mostly UVB) and unfortunately, those chemicals are quickly absorbed into the skin and into the bloodstream where they can be pretty toxic. Some of the more toxic ingredients include:

• Benzophene–Many sunscreens with chemical sun block also come with endocrine disruption. Some forms of the chemical benzophenone will inhibit the action of your thyroid hormones. Result, thyroid hormones T3 and T4 are lower than normal for several days after applying sunscreen with benzophene.
• Octyl-methoxycinnamate–Another common ingredient, octyl-methoxycinnamate is considered a xenoestrogen (artificial estrogen) and disrupts normal hormone function in men and women.
• Oxybenzone—This ingredient filters out UV rays, but it is also an artificial estrogen, which blocks testosterone in men, and can cause estrogen-based cancers in women—in addition to throwing female hormones out of whack. Oxybenzone is also dangerous to unborn children, as this study shows. And sunscreen and bug spray don’t mix—when you apply both, you absorb even more of the toxic bug-killing ingredients as well.
• Octinoxate—This chemical is the most widely used UVB-blocking ingredient. Octinoxate produces estrogen-like activity and also affects thyroid function. The scariest thing about this chemical is how easily it is absorbed into the body and the bloodstream. It has been detected in human breastmilk as well.
• Homosalate – This chemical is also another common UVB-blocking chemical that acts as an artificial estrogen in the body. Homosalate also will increase the amount of pesticides we absorb through the skin, if you happen to use buy spray as well.
• Parabens—One more endocrine disrupting/xenoestrogen synthetic preservative found in cosmetics and conventional sunscreens. Parabens can be tricky to find on labels. Look for ingredient names like methylparaben, propylparaben, isoparaben or butylparaben.

What is SAFE?

If you need to find less toxic protection from the sun, look for formulas that list zinc oxide or titanium dioxide as the active ingredients. Both of these sit on top of the skin, and physically block the sun with little to no absorption through the skin or into the bloodstream.

For a complete list of sunscreens to avoid, and safer sunscreens to use check out this article from Dr. Josh Axe.

Bottom line–if you must spend a long amount of time out in the summer sun, eat a skin-healthy diet, and protect your skin with a safe and natural zinc oxide or titanium oxide based sunscreen too. And enjoy the summer sun!

References
https://bit.ly/3x966CE
https://www.marksdailyapple.com/sun/#ref-11
https://draxe.com/beauty/best-sunscreens/

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