IGNITE YOUR DAY

by MJ

AIR  ~  Movement of the Day:
Kettlebells have amazing versatility. If you think they’re just for Swings… break out of your exercise rut this week with the Kettlebell Push Jerk.  [Click here for additional Workouts]

FUEL  ~  Dish of the Day:
If you’re lucky enough to live near the Shore, take advantage of your local provisions and throw that seafood into a steaming pot of Bonfire Fish Chowda[Click here for additional Recipes]

 

SPARK  ~  Thought of the Day:
Quote of the Day:  When you have a problem, no one says you should ‘stay awake on it. ~ Matthew Walker

Essential Element: Late night television, the internet, 24 hour drive-thrus, and 60-hour work weeks have created a cultural norm of nocturnal living that is unrecognizable to our ancient hard-wiring.  If you are like most people, your body expects and requires more sleep than it gets.  [click here to read Spark Insight: Restorative Sleep]

Journal:  A great indicator of a tired human being is the capacity to fall asleep in down time. Take a quick inventory of your last week: Where was there down time? Did you capitalize on it by deciding to take a nap – or  did you attempt to do something ‘restful’ and wind up falling asleep? Look at the week coming up. Write down three 20 minutes spaces you can afford your self some real rest.  [Click here for additional Journal exercises]

Baked Salmon Mediterranean

by admin

Any fish of your choosing can be substituted in this recipe.

1 4-6 oz. wild caught* salmon filet/steak per person
1 small jar of artichoke hearts (in water)
1 red bell pepper, chopped
1 yellow onion, chopped
1 medium leek, chopped
3 large cloves garlic, chopped finely
2-3 Roma tomatoes, chopped
Juice of 1/2 lemon
Zest of 1/2 lemon
1/4 cup olive oil
1/4 cup white wine (optional)

  • Preheat oven to 350° F.
  • Heat olive oil in large skillet that has a cover.
  • Add onion, bell pepper, garlic and leek; cook for 4-6 minutes.
  • Add remaining ingredients, except olives and fish; cook for 2-3 minutes.
  • Pour into 9×9 or 9×14 baking dish.
  • Add fish and olives. Cover with foil and cook 12-16 minutes, depending on thickness of fish (because fish is being put into a sauce that’s already hot, it will cook more quickly than putting it straight into the oven).

* No farm-raised  fish – they’re fed wrong, the water is polluted, and many farm-raised fish now even have coloring – yuck!

 

 

 

Healthy Haddock

by drpaul

After moving to New England, I noticed that many Haddock recipes were made with bread crumbs, so we came up with a healthy alternative. Even kids love this fish dinner! Buy and make extra for lunch.

1 1/2 – 2 lbs of haddock (or flounder, cod, or tilapia)
4 cloves garlic
1 onion
Olive oil
Kalamata olives
Capers
1 can diced tomatoes (14 oz.)
Sea salt and fresh black pepper
1/4 cup imported grated Parmesan cheese
1 tablespoon butter, melted
Optional: Chopped fresh basil

  • Heat oven to 400 ° F.
  • In medium sauce pan, heat olive oil and add onion, garlic, tomatoes, olives, and capers.
  • Bring to boil, turn down to simmer.
  • Place fish in baking dish.
  • Pour melted butter over fish. Sprinkle Parmesan over fish.
  • Season with salt and pepper.
  • Bake for 20 minutes.

Bonfire Fish Chowda

by admin

Don’t feel restricted to using only fish – add shrimp, scallops, crab or lobster. Or, you could simply garnish with a colorful crab or lobster claw.

1 1/2 lb. sea bass, haddock, or cod, cut in 1/2″ squares
5 leeks, chopped
2 carrots, diced
1 onion, diced
2-3 cloves of garlic, minced
1 cup red bell pepper, diced
1/2 – 1 jalapeno pepper, diced (optional)
2 cups tomatoes, diced (fresh or canned)
4 potatoes peeled and cut in 1/2 ” cubes
2 cups organic chicken or vegetable stock
2 Tablespoons fresh parsley, minced
2 bay leaves
2 Tablespoons coconut oil
1 tablespoon black pepper
1 teaspoon thyme
1 tablespoon dried oregano
Sea salt to taste
Optional: 1 cup of heavy cream or coconut milk

  • Heat coconut oil in a large stock pot.
  • Add onion and cook over medium heat until soft.
  • Add the carrots and leeks; cook for 5 minutes.
  • Add the bell pepper, jalapeno pepper, leeks and bay leaves, cook while stirring for 3 -5 minutes.
  • Add the potatoes and tomatoes, vegetable or chicken stock, and the rest of the herbs.
  • Bring to a low boil, reduce the heat and simmer for 15-20 minutes until potatoes are soft. Add the fish and cook for two to three minutes; turn off heat – BE CAREFUL – DO NOT overcook the fish.
  • Optional: Add 1 cup of heavy cream or coconut milk for final 10-12 minutes of simmer.
  • Garnish with chopped parsley.

 

Dr. Bruce’s Teriyaki Fish

by admin

1/4 cup coconut oil
1/4 cup raw honey
1/2 cup tamari (gluten-free ‘soy’ sauce) sauce
1/8 cup purified water
2 tsp. grated fresh ginger root
1-2 clove garlic minced
1/2 tsp. salt
2 lbs. of white fish fillets (orange roughy, tillapia, haddock, cod, sole, etc.)

  • Mix all ingredients except coconut oil together and marinate the fish fillets for 30 minutes to an hour in the refrigerator.
  • Place 1/4 cup of coconut oil in a large pan over medium heat and cook fish for 3-5 minutes on each side, depending on how thick the fish filets are.
  • Be careful not to overcook the fish, or burn the teriyaki sauce.

Fresh Fish vs. Farm Raised Fish: How to Choose the Healthiest Source

by admin

Old MacDonald’s farm did NOT have a fish here nor there!!!

There has been a lot of talk about industrially raised beef versus grass-fed cows, but what is also getting some press recently is farm-raised fish.  Overfishing has been an issue in some areas, and these farms have been popping up to help with the shortage of fish as well as to control the supply.  Is this really a good thing, though?

First let’s look at practices – how could someone actually farm fish?  Well, this is usually done with cages in the ocean, lakes, ponds and even rivers.  There have been some concerns that when any living thing is forced to live and grow unnaturally that there are consequences.  It is the same with fish.  When these fish are raised in such close quarters, they are said to be “so confined that they’re essentially stewing in their own feces,” says Don Coleman, 42, from Berkeley, Calif., a volunteer from the nonprofit Friends of the River.

As well as often being fed an unnatural diet of…any guesses?  Soy and corn!  “But wait,” you may be thinking, “I don’t think fish eat corn…I’ve never seen corn growing in the ocean!”  Sadly that is often a large part of what they’re being fed because government subsidies make corn and soy cheap.

Just as with cows who are fed an unnatural diet and kept in unnaturally close quarters, these fish have chronically suppressed immune systems, and therefore are sick often.  Industrial farming has treatments for symptoms, not corrections for causes.  They also have antibiotics and pesticides to keep the fish alive long enough to reach market size.  Then they are shipped off to restaurants and grocery stores, and end up feeding your children.  Keep in mind:  when you eat sick things, you get sick.

So how do you navigate these murky waters when dining on seafood?  There are a few things to remember that will help you make informed and healthy decisions for you and your family:

  • Always avoid farmed salmon and shrimp unless they are organically farmed.
  • Not all farmed fish are raised inhumanely, nor do they all produce sick fish.  Certain types are grown inland; with enough room to be healthy, tilapia (for example) is a fish that is farmed but still okay to eat.
  • Watch out for big fish such as albacore tuna and swordfish – they usually contain bio-accumulated mercury.

 

Want more info?  Here are two great guides that you can print out to put in your wallet or purse, showing you exactly what types of fish are good, just okay, and bad for you and the environment.

Monterey Bay Aquarium Pocket Guides

Food and Water Watch

Pecan Crusted Whitefish

by admin

1-1/2 lbs. whitefish (cod, haddock, tillapia) – 4-6 oz. per person
1 cup raw pecans, finely chopped (alternative: chopped macademia nuts)
2 garlic cloves, minced
1/4 cup chopped parsley (or 2 Tablespoons dried)
4 Tablespoons coconut oil
1 teaspoon sea salt
1/4 cup white wine
Cracked black pepper to taste

  • Preheat oven to 350 degrees.
  • In medium mixing bowl, combine finely chopped pecans, minced garlic, chopped parsley, salt, and 2 Tablespoons coconut oil.
  • Coat bottom of 9×13 baking dish with remaining 2 Tablespoons coconut oil.
  • Place fish fillets into baking dish.
  • Carefully spread pecan mixture onto the fish.
  • Pour white wine into baking dish – be careful not to wash nut mixture off fish.
  • Bake for 15-18 minutes, depending on thickness of fish.
  • Turn oven to broil, move fish dish higher in oven for the last minute.