Eat this Protein, Get Muscles and Hear Better ~ Did you Hear That !!!

Hi Folks,

If you are like me, protein is an important part of my meals for health and the benefits of recovery…..AND now for hearing!!!
Read on to learn more ….

Reconsider that chicken on top of your pasta. This protein choice is music to your mouth and your ears: salmon.

Yep, in a large study, people who ate finned food at least twice a week were significantly less likely to develop age-related hearing loss over the 5-year study period.

Now Hear This
In fact, the fish lovers were as much as 42 percent less likely to develop age-related hearing loss half a decade after the study started compared with the people who ate less than a serving a week. Researchers speculate that the protection may come from the omega-3 fats that our friends from the sea contain. Higher intakes of omega-3s, including DHA, EPA, and DPA, were associated with not only less risk of hearing loss but also less hearing loss in those who did develop it. Interestingly, taking fish oil supplements didn’t offer the same advantage to ears.

Heart of Hearing
Seems those all-important blood vessels that connect to the cochlea — ground zero for our sense of hearing — benefit from omega-3 fats the same way blood vessels in the heart do. And still other studies suggest there may be a link between high blood pressure and hearing loss — yet another reason why cardioprotective fats may have some influence on how often you need to ask people to speak up.

Enjoy one this fun fish dinners tonight for the sake of your ears and health!!

Tacos ala Salmon

Taco Ala Salmon Tacos

Taco Ala Salmon Tacos

Tacos have become all the rage in recent years and are a specialty of the Pacific coast of Southern California and Mexico. This is a simple recipe: all the components can be made ahead of time and the fish grilled at the last moment. You can also use halibut, sea bass or tilapia in place of the salmon.

Makes 4 servings, 2 tacos each

Your total time till enjoying eating is 20 minutes ~

Ingredients

  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon ancho or New Mexico chile powder
  • 1 tablespoon fresh lime juice
  • 1/4 teaspoon kosher salt
  • 1/8 teaspoon freshly ground pepper
  • 4 4-ounce wild salmon fillets, about 1-inch thick, skin on
  • 8 6-inch corn or flour tortillas, warmed
  • Cabbage Slaw, (recipe follows)
  • Citrus Salsa, (recipe follows)
  • Cilantro Crema, (recipe follows)

Preparation

  1. Preheat grill to medium-high.
  2. Combine oil, chile powder, lime juice, salt and pepper in a small bowl. Rub the spice mixture liberally over salmon. Grill the salmon, skin-side down, until it is just cooked through, about 8 minutes. Cut each fillet lengthwise into 2 pieces and remove the skin.
  3. To serve, place 2 tortillas on each plate. Evenly divide the fish, Cabbage Slaw, Citrus Salsa and Cilantro Crema among the tortillas.

Nutrition

Per serving: 567 calories; 30 g fat (6 g sat, 17 g mono); 83 mg cholesterol; 45 g carbohydrates; 32 g protein; 9 g fiber; 481 mg sodium; 1151 mg potassium.

Nutrition Bonus: Vitamin C (170% daily value), Selenium (74% dv), Potassium (33% dv), Folate (23% dv), Calcium (15% dv), excellent source of omega-3s.

2 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 fruit, 1 vegetable, 3 1/2 lean meat, 4 fat

Citrus Salsa

Ingredients

  • 3 navel oranges
  • 2 limes
  • 1 teaspoon chopped fresh cilantro
  • 1 teaspoon seeded and minced serrano chile
  • 2 teaspoons seasoned rice vinegar
  • 2 teaspoons extra-virgin olive oil
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste

Preparation

  1. With a sharp knife, remove the peel and white pith from oranges and limes and discard. Cut the orange and lime segments from the surrounding membranes and coarsely chop.
  2. Gently toss the oranges, limes, cilantro, chile, vinegar, oil, salt and pepper in a large bowl until combined.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition

Per serving: 78 calories; 2 g fat (0 g sat, 2 g mono); 0 mg cholesterol; 15 g carbohydrates; 1 g protein; 3 g fiber; 73 mg sodium; 217 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value).

Cilantro Crema

ngredients

  • 1/2 cup reduced-fat sour cream
  • 3 tablespoons chopped fresh cilantro
  • 1 tablespoon minced scallion greens
  • 1 teaspoon seeded and minced serrano chile
  • 1/8 teaspoon salt
  • Freshly ground pepper, to taste

Preparation

  1. Combine sour cream, cilantro, scallion greens, chile, salt and pepper in a small bowl until smooth.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition

Per serving: 42 calories; 4 g fat (2 g sat, 1 g mono); 12 mg cholesterol; 2 g carbohydrates; 1 g protein; 0 g fiber; 86 mg sodium; 49 mg potassium.

Cabbage Slaw

Ingredients

  • 2 cups finely shredded green cabbage
  • 1/2 cup thinly sliced red bell pepper
  • 1/3 cup thinly sliced red onion
  • 2 tablespoons seasoned rice vinegar
  • 2 tablespoons extra-virgin olive oil
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper

Preparation

  1. Toss cabbage, bell pepper, onion, vinegar and oil in a large bowl. Season with salt and pepper; toss again to combine.

Tips & Notes

  • Make Ahead Tip: Cover and refrigerate for up to 1 day.

Nutrition

Per serving: 81 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 1 g protein; 1 g fiber; 153 mg sodium; 113 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value).

Remember to enjoy this AFTER that Rockin’ MAP workout of Dax’s outdoors to enjoy the healthly sunshine and air !!!

Outdoor Healthy Workout

Outdoor Healthy Workout

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