Recipe: Roasted Wild Salmon
Today’s topic is a bit personal and it may make a few of you squirm a bit but it is an issue that affects more people than you can imagine. This issue is central to your health and even to your ability to hit your body composition goals. Today we tackle bowel movements, or poop….or regularity…however you want to say it, today we leave the domain of what you put into your body and move our focus to what leaves your body. If you must leave this post, I totally understand, but, if you are one of the estimated 27% of Canadians (our very own McMaster University published this stat in a 2012 study) who suffers from constipation you may want to stick around.
First things first - you probably know whether or not constipation is an issue for you but if you’re not quite clear, here is how we know that things are not moving as they should:
You can also engage in a visual exercise to establish whether or not you may be constipated. The University of Bristol created a chart (click here to check it out) to give people a visual representation of what they may see in different circumstances. It’s a bit controversial but taken into account with other factors it can provide some data. Come on, nobody is watching - take a look.
Why is this even an issue you may ask? Among others, chronic constipation can negatively impact your hormone balance, your body’s ability to flush out toxins, your ability to lose weight and it can also just make you feel lousy - gassy, bloated, headaches, fatigue, bad skin….all of these are just a few of the side effects of poor elimination (I’m getting creative here…).
Why might this be happening? It just so happens there are a laundry list of reasons but some of the most common include:
What can you do about it and why am I writing about this?
If none of these strategies work, do not give up. Talk to your doctor, consult a Naturopath or a Nutritionist, you will be amazed at how much better you feel and how much easier weight loss becomes when your body is able to rid itself of waste.
If you are still with me, I thank you….optimizing your health is not always fun and games nor is it always easy but it is ultimately the BEST investment you can make in your present and future happiness.
Keto//OS Fast Facts: How can ketones help your brain?
Ketones for brain health. We are often so focused on fat loss and how we look that we forget that there are a few other things we might want to take care of while we are at it. There’s no doubt that maintaining a healthy body composition will help in every aspect of your health and that Ketones, used strategically can help you get there but did you know that one of the main reasons why I use Keto//OS every day is also for my brain health?? Check out this short video by our very own Dr Andra Campitelli explaining how ketones can provide cognitive benefits in addition to everything else. Check out this short video where she explains how Ketones may benefit your brain health.
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Baked Wild Salmon Fillets (serves 6)
It’s Wild Salmon season to time to get your fill while it’s fresh! Yes it isn’t cheap but a little goes a long way….just 4 oz delivers 26.6 grams of protein - plenty for most people. If you are a bigger person or training hard you could bump that to 6 oz but for most of us that’s just overkill (literally).
6 salmon fillets cut into 4-6 oz portions
1 tsp coconut oil
juice from 1/2 lemon
2 tsp grainy mustard (I love Kozlik’s Brand)
1-2 tsp coconut seasoning sauce (instead of soy)
Combine the lemon juice, mustard and seasoning sauce in a small bowl.
Rub a baking dish with the coconut oil and place the fillets skin side down.
Pour sauce over the fish and season with sea salt.
Bake in a preheated oven at 320 till done but still moist (although I like my salmon rare).Serve with vegetables and enjoy. Makes great leftovers for lunch so cook extra!