Your 28-Day Total Health Plan - Day 17

Day 17: The Fats of Life

As I have emphasized time and again, the number one cause of many chronic diseases like cardiovascular problems, pulmonary, neurological issues, rheumatology, even some cancers, is inflammation, brought about by our own immune system. As such, omega-3 fatty acids, great for cooling inflammation, are essential for a healthy heart and may protect against cancer, diabetes, and Alzheimer's disease. For optimal omega-3 intake, eat at least three weekly servings of oily fish (such as salmon, mackerel, herring, and sardines). 

Adding ground flaxseed to salads, smoothies, and yogurt can also up your omega-3 intake by delivering eicosapentaenoic acid (an omega-3 shown to enhance heart health as well as defend against depression).

Today’s Recipe

I love salmon – not only for its health benefits but great taste too. Here’s a Fast Salmon with Ginger Glazed recipe by Chef John which I found on allrecipes.com. Or if you are feeling really lazy, just steam your fillet with some miso paste, which I often do!

INGREDIENTS

4 pieces salmon fillets

Salt to taste

1/3 cup cold water

¼ cup seasoned rice vinegar

2 tablespoon coco sugar 

1 tablespoon chili paste

1 tablespoon finely grated fresh ginger

4 cloves garlic, minced

1 teaspoon soy sauce

¼ cup chopped fresh basil

DIRECTIONS

1.     Preheat grill for medium heat and lightly oil the grate.  (You can also use the air fryer.)

2.     Season salmon fillets with salt and place on preheated grill for 6 to 8 minutes per side, or until the fish flakes easily with a fork.

3.     Combine water, rice vinegar, sugar, chili paste, ginger, garlic and soy sauce in a small saucepan over medium heat. Bring mixture to boil, reduce heat to medium and simmer until barely thickened.

4.     Sprinkle basil on top of the salmon; spoon glaze over basil and serve.

Today's Exercise

Give your lower body a rest today and focus on the Upper Body. Start in plank position. Lower yourself, then push back up, bringing your right knee toward the left shoulder. Repeat, switching legs. Do 8 to 12 reps. In addition, walk for 5 minutes and then run for 10. Repeat for a total of two run/walk intervals.