Omega 3 Importance + Citrus Salmon Recipe

I’ve really been on a health kick lately. I’m learning a lot about fitness and nutrition. The most recent surprising and alarming information I have come across is that 91% of American’s have an Omega 3 deficiency. That means there is only a 9% chance that myself and my family members get the Omega 3’s that we need. And you too! Crazy isn’t it?

Why are Omega 3’s so important?

Omega 3’s provide support for the function of the body’s brain, cardiovascular, immune and nervous systems.  Young children’s bodies rely on Omega 3’s for proper brain, eye and immune system system development. And we can’t forget about our fur babies… Pets are family member’s too, the health of their cellular, brain, eye and immune systems and skin and coat depend on great nutrition.

I have really up’d my game and started making sure that myself and my family are getting the nutrition we need through a healthy diet and supplements. I have some tips and info to help you as well!

Getting Omega 3’s from Foodcomplete mediterranean diet

The Complete Mediterranean Diet book has been a great resource for nutritional information and over 500 yummy recipes. This book explains the Mediterranean Diet with natural ways to lower cholesterol and blood pressure through diet and lifestyle change. It has a complete 14-Day Menu Plan that include breakfast, lunch, dinner and 2 optional snacks.  This book has provided me with various ways to cook my beloved wild caught salmon, which I usually just season with garlic, Italian seasoning, pepper, Himalayan salt and bake in chicken broth. But just the other day I made this Citrus Salmon and it was a welcomed change.

citrus salmon recipe

Citrus salmon served with fresh baked asparagus, sweet potato and (per my 5 year old) gourmet mac n cheese. For the Salmon I: Mixed 1/4 cup of marmalade, 2 tablespoons of fresh lime, 2 tablespoons of fresh lemon, 1/4 cup of soy sauce and marinated the fillets for 30 mins. Then seasoned with garlic, salt, pepper and Italian seasoning and baked on 350 for 30 mins.

Meeting needed Omega 3’s with supplements

We can’t always get what we need from food alone. Vitamins and supplements can come in handy, but they should be high quality supplements. Nordic Naturals has long been a reputable company known for their high quality supplements.

Taste. Pure. Love. – It’s a Family Thing
Nordic Naturals has a set of supplements for the entire family, including:

  • Complete Omega Xtra
  • Ultimate Omega 2X
  • Children’s DHA
  • Probiotic Gummies KIDS
  • Vitamin D3 Gummies KIDS
  • Baby’s DHA
  • Omega-3 Pet

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I can personally tell a difference in the way I feel and my energy level when I am taking my Nordic Natural supplement. My kids ask for their vitamins each day. Initially I was dreading the “fishy” flavor of these gel caps, but they are naturally flavored with lemon or strawberry and have no “fishy” taste at all.

Taste Pure Love – Nordic Naturals Special:

Promotional code: FAMILY16. This promo code is good for 15% off all Nordic Naturals phone and web orders, it expires 6/30/16. There is also free shipping on ALL order over $25.

Nordic Naturals Taste Pure Love Giveaway:
One winner will receive the following:
Complete Omega Xtra
Ultimate Omega 2X
Children’s DHA
Probiotic Gummies KIDS (new product)
Vitamin D3 Gummies KIDS (new product)
Baby’s DHA
Omega-3 Pet
A copy of the book Complete Mediterranean Diet by Dr. Michael Ozner
Swag Bag

This giveaway is open to residents of the US, age 18 and up. Giveaway ends June 1st at 11:59pm. Enter to win using the form below:
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Can Drinking Tea Make You Look Better?

Can drinking tea make you look better? As a matter of fact, it can. It depends on what kind of tea you are drinking though because different types have different benefits. I am a hard core tea lover so the fact that my beverage of choice turns out to be healthy and helps you look good is a big time bonus.


Free image courtesy of

Here are the 5 main teas I drink, and why.

Green tea. I drink Green Teas because I love the taste and because of the health benefits. With only about  only 5-10% the caffeine in coffee per cup.  It has loads of  healthy tea can help maintain cholesterol levels (if they are already in a normal range) and can help you to maintain a healthy blood sugar level, green teas even help your skin and teeth! I prefer decaf  Lemongrass Green Tea, I have at least one cup every day.

White tea. This is the purest and the  least processed of all teas.  White tea is made from immature tea leaves, that are picked  only shortly before the buds have fully opened. It has very little caffeine and is typically a light color with a very delicate  flavor. White teas also contain many healthy antioxidants andis said to be the best tea  for  your skin and complexion. I have read that  white tea has the most potent anticancer properties, due to higher amounts of polyphenols, compared to more the processed teas.  I like the Lavender White Teas. I drink white tea about 4 to 5 times per week. I don’t like it iced, it’s too subtle to drink cold.

Red/Rooibos tea. Made from a South African red bush. This tea is a good source of vitamins and minerals and it also contains antioxidants. Red tea is naturally caffeine free, and is said to  help promote digestion, encourage healthy skin, teeth and bones and support your immune system, Red teas are good hot or iced, with a strong flavor. I like Lemon Lime Rooibos, iced. I drink at least 5 glasses a week from spring through the fall. I drink plain Red, hot 4 or 5 times a week in cooler weather.

Oolong tea.
Known as a Chinese tea, you probably had some the last time you went out for beef and broccoli dish at your faveorite Chinese restaurant . It can vary anywhere  in between black and green in oxidation.It has  a combination of both, in taste and aroma. Oolong tea has more polyphenols than black or green tea varieties. Oolong may also help improve metabolism to help with weight loss and promote healthier skin.  A cup contains almost half the caffeine of a cup of coffee. I like Oolong tea with my dinner, and in the cold months it’s often my breakfast tea as well.

Pu-erh tea. This is the tea that Dr.Oz featured on one of his programs.  This tea is made from the same plant that is used for making green, oolong, and black teas. Though the same plant is used, the different teas are made by using different processes. Green tea is not fermented, oolong tea is partially fermented, black tea is fully fermented, and finally, Pu-erh tea is post-fermented. This just means that Pu-erh tea’s processing includes both a fermentation process and then a prolonged storage, or “aging,”  done under high humidity. And according to WebMD, Pu-erh tea might help for lowering cholesterol because  it contains small amounts of a chemical called lovastatin. Other teas don’t have it. Lovastatin is a prescription medicine used for lowering cholesterol. And animal research seems to suggest that pu-erh tea might even lower certain blood fats, called triglycerides as well as total and “bad” low-density lipoprotein (LDL) cholesterol, it may even raise “good” high density lipoprotein (HDL) cholesterol. Dr Oz introduced it as dieter’s tea. Supposedly it helps shrink fat cells and by drinking it in the morning you get a metabolism boost. I like the earthy, deep flavor and I am drinking my “Oz tea” in the morning. No idea if it is actually helping me with my weight, but it’s yummy, so…why not?

So. Those are my daily teas. And if you were paying attention you’ll know that I drink upwards of 5 cups of tea on most days….not including my favorite herbal teas, which I ‘ll tell you about in another post.