FitSugar

Healthy Recipe: Poached Salmon with Curried Yogurt Sauce

FitSugar — Sun, 22 Jun 2008 03:30:00 PDT

In this crazy heat, no one wants to turn on the oven. This salmon dish is easy to make, requires only one pan, and is cooked completely on the stove top. In other words, it is a perfect recipe for a hot Summer's day. This recipe called for a pound and a half of salmon. The wild salmon at my local fish market was beautiful but came with a very high price tag. I found a piece that was half the size the recipe originally called for and the extra meat wasn't missed. Serve this dish over brown rice for a complete meal. A crisp arugula salad makes a nice side as well.

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5 Foods For Skin, Nail, and Hair Health

Anna Monette Roberts — Mon, 05 Dec 2011 14:23:26 PST

Skin, nails, and hair can be outward signals of your overall health and can indicate where you may be lacking in the nutrition department. Having a whole, well-balanced diet contributes to shiny, silky hair with minimal breakage and split ends. In addition, eating lots of antioxidant rich fruits and healthy fats can help clear skin and protect you from skin cancer. Lastly, loading up on nutrient-rich foods enables your body to grow strong, healthy nails without the dints, white spots, or hang nails. Here are the five foods you should eat regularly to start radiating health and natural beauty.

Salmon: Omega-3s contributes to a healthy scalp and keeps the skin lubricated. The protein helps fight against a protein deficiency, which can change your hair color, make your nails brittle, and your skin dull. Whip up some poached salmon with curried yogurt sauce to get your fix.
Cashews: High in zinc, eating cashews in trail mix or as a quick snack will keep your hair shiny, prevent white spots in your nails, and aid in healing acne or scabs on your skin. You could also opt to sprinkle them on top of your favorite veggie dish like this Indian spiced chard recipe.
Beans: Legumes and lentils have lots of biotin, a fatty acid complex that strengthens nails and hair.
Dark leafy greens: Kale, collard greens, and chard are just a few sources high in vitamin A and C, which your body needs in order to produce sebum, the oil that's secreted in your hair follicles. In addition, eating greens at every meal helps your body store more iron, which is essential for healthy hair and giving your skin a healthy glow. Here are seven ways to prepare kale - our fave green of the season.
Whole wheat: Start eating sprouted grain bread, buckwheat, and other variants of the West's favorite grain, because it contains selenium, a key mineral needed for healthy, cancer-free skin. Plus, studies have also shown eating whole wheat leads to clearer skin.

Healthy Eating Tip: Eat Two Different Fish a Week

FitSugar — Wed, 07 Oct 2009 09:00:10 PDT

Many people are worried about high mercury counts in fish, so they're swearing off seafood. The thing is, many types of fish are low in saturated fat, are an excellent source of lean protein, and are high in essential heart-healthy omega-3 fatty acids. I'm not saying that mercury is something to overlook, since this toxin can cause brain damage, and possibly cancer, but it doesn't mean you need to give up fish entirely.

It's safe to eat fish twice a week (up to 12 ounces), but you should choose two different types of fish to get a variety of nutrients. Good sources of low-mercury fish are shrimp, oysters, scallops, canned light tuna, salmon, pollock, flounder, sole, halibut, and catfish. Young children, women trying to get pregnant, those already pregnant, and nursing moms are considered "high risk," since too much mercury can affect developing brains. So for those people, the EPA recommends limiting intake of seafood that's high in mercury such as swordfish, golden bass, golden snapper, and shark.

Trying to meet your fish "quota" doesn't need to be boring. Try poached salmon with curried yogurt sauce or halibut stir-fry for dinner tonight.