Mediterranean Tuna Salad (Low-Carb, Keto, Paleo)

Mediterranean Tuna Salad (Low-Carb, Keto, Paleo)

DID YOU KNOW? Tuna fish is right up there with other healthy types of fish, such as salmon, when it comes to nutrition — it packs a good amount of protein and heart-healthy omega-3 fatty acids.

Tuna’s high protein content makes it an excellent addition to a weight loss diet since it can help reduce your appetite, prevent cravings and keep you feeling fuller for longer.

In addition, protein makes up the foundation of your hair, skin, nails and muscles; is crucial for the synthesis of certain enzymes and hormones; and is used for the growth and repair of tissues. So, including more tuna fish in your diet can help provide your body with the protein that you need.

Lastly, tuna is rich in omega-3 fatty acids (a.k.a. fish oil), which may be able to alleviate inflammation and reduce the risk of disease. Fish oil has potent anti-inflammatory properties, and multiple studies have shown that it could be therapeutic for autoimmune conditions like Crohn’s disease, lupus, rheumatoid arthritis and psoriasis.

NOTE: Stick to wild types of tuna that are caught using the Pacific troll or pole and line methods. Also, avoid Atlantic bluefin tuna, which may have a negative impact on both the environment and your health because it is over-fished and often farm-raised.

Looking for more canned tuna recipes? Check out my Raspberry Tuna Salad, Tuna & Sauerkraut Wrap, and Mediterranean Tuna Pizza

Mediterranean Tuna Salad

INGREDIENTS: (serves 1)
1 can wild skipjack tuna, drained
3-4 cups mixed greens
6 cherry tomatoes, halved
2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1/2 tsp dried oregano
Sea salt and black pepper to taste

INSTRUCTIONS:
1. In a bowl or container, add greens, tuna, tomatoes, oregano, salt and pepper.

2. If you’re eating right away, drizzle with olive oil and vinegar and toss. If you’re taking it to go in a container, drizzle with olive oil and vinegar then shake container right before you eat to coat ingredients.

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Turmeric Latte – a.k.a. Golden Milk

Turmeric Latte – a.k.a. Golden Milk

DID YOU KNOW? There are over 12,500 peer-reviewed articles published on the benefits of turmeric, in particular one of its powerful compounds, curcumin.

Curcumin is the main active ingredient in turmeric. It has powerful anti-inflammatory effects and is a very strong antioxidant – making it great for both weight loss and IBS.

Unfortunately, the curcumin content of turmeric is not that high, so if you want to experience the full effects of this powerful compound, you need to take a supplement that contains high amounts of curcumin.

In addition, curcumin is poorly absorbed during digestion, so many different supplement formulations have been created to improve its bioavailability. Want to learn more about effective curcumin supplements? Send me a message and I’ll help guide you. 

Consuming curcumin with certain fats and/or black pepper may help to increase absorption.

I used coconut milk (a healthy fat) and added black pepper to this Turmeric Latte, so you can get the most out of your golden milk!

Turmeric Latte

INGREDIENTS: (serves 1)
1 cup unsweetened coconut milk
1 tsp honey or coconut sugar
1/2 tsp ground turmeric
1/4 tsp ground ceylon cinnamon
1/8 tsp ground ginger
dash of black pepper

INSTRUCTIONS:

1. Add all ingredients into a small saucepan and heat on the stove. Whisk to combine ingredients. You can also add heated ingredients into a blender to combine.

2. Pour into a mug and enjoy!

Wild Salmon with Pesto (Dairy Free, Keto)

Wild Salmon with Pesto (Dairy Free, Keto)

DID YOU KNOW? Wild salmon is high in Vitamin D.

On average, wild-caught salmon contains 988 IU of vitamin D per 3.5-ounce or 165% of the RDI. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving!

Up to 50% of the world’s population may not get enough sun causing many people to be deficient in vitamin D. This is partly because people spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin.

Vitamin D deficiency is linked to everything from skin problems to weight gain to autoimmune disease to cancer and heart disease.

This stresses the need for all of us to get plenty of sun exposure, and supplement or eat vitamin D-rich foods, such as wild salmon, on a regular basis.

Give my Wild Salmon with Pesto recipe a try. Some great sides to pair with this dish are Cauliflower “Rice”, Sauteed Garlic Chard or Arugula Salad.

Wild Salmon with Pesto

INGREDIENTS: (serves 2-3)
1 lb wild sockeye salmon fillet
3 tbsp. Dairy Free Pesto
Sea salt to taste

INSTRUCTIONS:

1. Preheat oven to 425.

2. Wash and pat dry salmon with a paper towel. Place on a baking sheet lined with parchment paper and sprinkle with sea salt.

3. Bake salmon for 10-minutes then remove from oven, spread pesto onto salmon fillet and bake for 5 more minutes. Remove from oven and serve.

Wild Salmon with Garlic & Dill

Wild Salmon with Garlic & Dill

DID YOU KNOW? Wild-caught (not farmed) salmon is known to be one of the most nutritious foods.

Research has linked this nutrient-dense fish to everything from improving heart, brain, bone, skin and eyesight health to extending life span and preventing heart attacks & cancer.

Not only does wild salmon contain one of the highest omega-3 contents of any type of fish – making it a great anti-inflammatory food – but each serving is also packed with tons of other vitamins, minerals and protein as well.

Aim for 1-2 serving of wild salmon like Sockeye, Chinook, Coho or Pink each week.

Try this simple salmon recipe. Serve with a side of Sauteed Garlic ChardLemon Garlic Rapini , Cauliflower “Rice” or Vegetable “Rice” for a low-carb, keto & paleo meal.

Wild Salmon with Garlic & Dill

INGREDIENTS: (serves 2-3)
1 lb wild sockeye salmon fillet
4 sprigs fresh dill, finely chopped
2 garlic cloves, finely sliced
2 tbsp avocado oil
Sea salt to taste
1/2 lemon

INSTRUCTIONS:
1. Preheat oven to 425.

2. Wash and pat dry salmon with a paper towel. Place on a baking sheet lined with parchment paper and sprinkle with sea salt.

3. Combine oil, dill and garlic in a bowl. Spread mixture over salmon using a spoon.

4. Bake for 10-15 minutes. Remove from oven and squeeze lemon juice over top.

GI-Revive: The best supplement for healing your gut

GI-Revive: The best supplement for healing your gut

Are gas, bloating, constipation, diarrhea, stomach pain or heartburn a frustrating and uncomfortable part of your life?

Did you know that these symptoms can be an indication of poor gut health, including a damaged gut lining, gut inflammation and possibly leaky gut?

Here are a few offenders that can cause your gut to become damaged and inflamed:

  • High stress
  • Poor diet including cereal grains, industrial vegetable and seed oils, sugar and processed soy
  • Alcohol
  • Low-quality sleep
  • Excessive high-intensity exercise
  • Environmental toxins
  • Prescription and non-prescription medications, etc.

If you have IBS or another gut condition, I recommend that you start by improving your diet and lifestyle to better support the health of your gut.

Are you seeking 1:1 nutrition & health coaching for your IBS? Learn more about the Love Your Gut Program.

Supplements can also play a powerful role in helping to heal your gut. GI-Revive is one of the best gut repair formulas on the market. I have used this supplement for years and have shared it with my friends, family and clients. The results are amazing!

GI-Revive is a synergistic formula offering wide-ranging support for optimal gut health and function. It provides therapeutic levels of nutrients which support gut lining repair and help fight inflammation along with ingredients to promote healthy bowel function.

GI-REVIVE

A synergistic formula offering wide-ranging support for optimal gut health and function

What makes GI-Revive the best supplement for healing your gut

1. L-glutamine. Glutamine is the most important and commonly used nutritional substance to repair tissues, particularly high turnover tissue such as the cells of the intestinal lining. Glutamine deficiency can cause severe intestinal degradation and supplementation can enhance intestinal healing and repair. It is essential in maintaining proper intestinal permeability and avoiding “leaky gut syndrome.” Leaky gut syndrome can result in increased toxic and allergy exposure, systemic inflammation, and autoimmune disease.

2. Aloe Vera, Slippery Elm, Marshmallow, Chamomile, Okra, Cat’s Claw and DGL. These relaxing herbs can improve intestinal function by coating and soothing the intestinal lining, promoting the healing of ulcers and inflamed tissue, and reducing cramping by relaxing the intestines. GI Revive™ contains this impressive comprehensive blend of botanicals that have a long traditional use in gastrointestinal disorders.

3. Prune Powder and Citrus Pectin. These two ingredients are included to safely aid in regularity of bowel movements without the damaging effects of commonly used herbal laxatives.

4. MSM and Quercetin. These anti-inflammatory substances can reduce the chronic inflammation which is often the reason why the intestinal lining becomes damaged and “leaky.” Quercetin can also improve tissue health through its antioxidant functions.

5. Zinc Carnosine and N-Acetyl Glucosamine. Zinc carnosine has impressive mucosal-protective and anti-ulcerative properties, including the ability to protect the intestinal lining against damage due to strong anti-inflammatory medications. N-Acetyl Glucosamine aids in the production of health supportive structures for the cells of the intestinal lining. Supplementation of these nutrients, can help support proper mucosal health and reduce intestinal permeability.

Do you have IBS? Click HERE to learn about 5 ways to treat your IBS naturally! 

How to use GI-Revive

Add 1 tablespoon to a glass of water. Stir briskly and consume immediately. Take once daily. Take on an empty stomach (ex., immediately upon waking, in-between meals or at night before bed).

Take for 3-months consecutively. Most people see results soon after starting this product. Continue to take this product for the full course to allow for optimal healing of the gut. After you have used this product for 3-months, keep track of your gut health. If you feel you need extra gut support, you can go on a maintenance supplement during this time (I recommend l-glutamine). You can always start another course of GI-Revive if needed. I recommend waiting 2-3 months between courses.

Other times GI-Revive can be helpful

1. Gut support when consuming alcohol. Alcohol can be very disruptive on the gut lining. GI-Revive can help to protect your gut from the damaging effects of alcohol and repair the gut if damage occurs. I recommend taking GI-Revive before AND after alcohol consumption to help mitigate alcohol’s negative effects. 1 tbsp. before and after.

2. Gut support when eating out. Food found in most restaurants and fast-food joints contain low-quality ingredients and inflammatory cooking oils, all of which can be extremely disruptive to the gut. I recommend preparing your own food with high-quality ingredients as often as possible. When eating out, I recommend taking GI-Revive before AND after food consumption to help mitigate the negative effects of low-quality ingredients and inflammatory oils. 1 tbsp. before and after.

3. Gut support during travel. Travel can be a big stressor on the gut, especially if flying and eating out a lot. I recommend taking GI Revive before and during travel to help mitigate the negative effects of travel on the gut.

GI-REVIVE

The best supplement for healing your gut. GI-Revive provides therapeutic levels of nutrients which support gut lining repair and help fight inflammation along with ingredients to promote healthy bowel function.

SAVE on GI-Revive and get FREE shipping when you purchase The Ultimate Gut Support Kit for IBS. Learn more HERE.