Recipe of the Month
Dijon Salmon
Dijon Salmon
Benefits of Protein
Protein is an important component of every cell in the body. Hair
and nails are mostly made of protein. Your body uses protein to
build and repair tissues. You also use protein to make enzymes,
hormones, and other body chemicals. Protein is an important
building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a "macronutrient,"
meaning that the body needs relatively large amounts of it.
Vitamins and minerals, which are needed in only small quantities,
are called "micronutrients." But unlike fat and carbohydrates, the
storage form of protein in the body is usually muscle and can even
be fat in some circumstances (not often). *Also, important to note
is that the reservoir for more protein is actually from muscle so it is
imperative that people eat protein to avoid using up there
muscles for energy! The type of protein you eat may play a role in
successful weight loss and in your overall health. Not all proteins
are created equal...and may processed higher fat sources have
been linked to increased risk of type 2 diabetes, cardiovascular
disease, and colorectal cancer.
Healthy Choices:
Fish: Fish offers heart-healthy omega-3 fatty acids and, in general,
less fat than meat.
Poultry: You can eliminate most of the saturated fat by removing
the skin.
Beans: Beans contain more protein than any other vegetable
protein. Plus, they're loaded with fiber that helps you feel full for
hours.
Lean Beef: excellent source’ of five nutrients – protein, zinc,
phosphorus, selenium, vitamin B12 – and a ‘good source’ of four –
iron, niacin, riboflavin and vitamin B6
Nuts: One ounce of almonds gives you 6 grams of protein, nearly
as much protein as one ounce of broiled ribeye steak.
Whole grains: A slice of whole wheat bread gives you 3 grams of
protein, plus valuable fiber.
Protein is an important component of every cell in the body. Hair
and nails are mostly made of protein. Your body uses protein to
build and repair tissues. You also use protein to make enzymes,
hormones, and other body chemicals. Protein is an important
building block of bones, muscles, cartilage, skin, and blood.
Along with fat and carbohydrates, protein is a "macronutrient,"
meaning that the body needs relatively large amounts of it.
Vitamins and minerals, which are needed in only small quantities,
are called "micronutrients." But unlike fat and carbohydrates, the
storage form of protein in the body is usually muscle and can even
be fat in some circumstances (not often). *Also, important to note
is that the reservoir for more protein is actually from muscle so it is
imperative that people eat protein to avoid using up there
muscles for energy! The type of protein you eat may play a role in
successful weight loss and in your overall health. Not all proteins
are created equal...and may processed higher fat sources have
been linked to increased risk of type 2 diabetes, cardiovascular
disease, and colorectal cancer.
Healthy Choices:
Fish: Fish offers heart-healthy omega-3 fatty acids and, in general,
less fat than meat.
Poultry: You can eliminate most of the saturated fat by removing
the skin.
Beans: Beans contain more protein than any other vegetable
protein. Plus, they're loaded with fiber that helps you feel full for
hours.
Lean Beef: excellent source’ of five nutrients – protein, zinc,
phosphorus, selenium, vitamin B12 – and a ‘good source’ of four –
iron, niacin, riboflavin and vitamin B6
Nuts: One ounce of almonds gives you 6 grams of protein, nearly
as much protein as one ounce of broiled ribeye steak.
Whole grains: A slice of whole wheat bread gives you 3 grams of
protein, plus valuable fiber.
cooking spray
aluminum foil
8 ounces salmon
2 tablespoons Dijon mustard
1 tablespoon garlic powder
1 tablespoon dill, dried
Line broiling platter with aluminum foil & spray with
cooking spray.
Place salmon fillets on foil.
“Finger paint” Dijon over each fillet.
Balance platter over sink; sprinkle on lots of garlic
powder and dill.
Broil (2nd shelf down) until Dijon topping starts to brown.
Close oven door & switch to bake for another 3-4
minutes, or until fillets are browned and easily “flaked.”
Dijon mixture prevents them from drying.
Let cool slightly. Peel away skins if desired & serve
1 SERVING:
Calories: 155
Fat: 4.4g
Carbs: 4.2g
Protein: 23.9g
aluminum foil
8 ounces salmon
2 tablespoons Dijon mustard
1 tablespoon garlic powder
1 tablespoon dill, dried
Line broiling platter with aluminum foil & spray with
cooking spray.
Place salmon fillets on foil.
“Finger paint” Dijon over each fillet.
Balance platter over sink; sprinkle on lots of garlic
powder and dill.
Broil (2nd shelf down) until Dijon topping starts to brown.
Close oven door & switch to bake for another 3-4
minutes, or until fillets are browned and easily “flaked.”
Dijon mixture prevents them from drying.
Let cool slightly. Peel away skins if desired & serve
1 SERVING:
Calories: 155
Fat: 4.4g
Carbs: 4.2g
Protein: 23.9g
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After my intense workout sessions I am always extremely sore. Is it
OK to use ibuprofen to alleviate the pain?
Mike Ormsbee, Ph.D. candidate, C.S.C.S.- weighs on the subject:
" I’ve been there a hundred times and I never used to hesitate to pop
an ibuprofen or acetaminophen to help stop the muscle pain after an
intense workout. That is until a few years ago when I read something
interesting. Research from American Journal of Physiology reported
that taking either ibuprofen (1,200 mg/day) or acetaminophen (4,000
mg/day) versus a placebo stopped muscle protein synthesis
completely after heavy eccentric resistance training in active men.
Interestingly, the placebo group had a 76 percent increase in muscle
protein synthesis that was completely absent in the groups taking the
non-steroidal anti-inflammatory drugs (NSAIDs). So, the next time
muscle pain has you cringing to walk down the stairs or lift you fork to
your mouth, be sure to think twice before you reach for that bottle of
Advil.
Final Answer: While more research is needed in this area, it seems
clear that if your goals include muscle size and strength, you should
limit the use of ibuprofen or acetaminophen after your workouts."
OK to use ibuprofen to alleviate the pain?
Mike Ormsbee, Ph.D. candidate, C.S.C.S.- weighs on the subject:
" I’ve been there a hundred times and I never used to hesitate to pop
an ibuprofen or acetaminophen to help stop the muscle pain after an
intense workout. That is until a few years ago when I read something
interesting. Research from American Journal of Physiology reported
that taking either ibuprofen (1,200 mg/day) or acetaminophen (4,000
mg/day) versus a placebo stopped muscle protein synthesis
completely after heavy eccentric resistance training in active men.
Interestingly, the placebo group had a 76 percent increase in muscle
protein synthesis that was completely absent in the groups taking the
non-steroidal anti-inflammatory drugs (NSAIDs). So, the next time
muscle pain has you cringing to walk down the stairs or lift you fork to
your mouth, be sure to think twice before you reach for that bottle of
Advil.
Final Answer: While more research is needed in this area, it seems
clear that if your goals include muscle size and strength, you should
limit the use of ibuprofen or acetaminophen after your workouts."