
It looks good. It tastes good. It is good. I get that not everyone looks at food in the same way I do. However, if your health matters to you, you might not care so much about the aesthetics of food but you will need to definitely care about what is in the food you consume and how that food was prepared. In addition to sharing the exciting post-workout snack recipe with you, I want to cover some of the ingredients I used and their nutritional value, so you have an understanding of what you would be consuming. Please note, if you are or think will be allergic to anything included here, take extra precautions before trying this recipe out. If you take medications or have an illness, please consult with your doctor if you have concerns about any of the potential adverse reactions. This simple snack is something I prepare about once every two to four weeks. It's easy to make, can be completed fairly rapidly, and it doesn't require too many ingredients. After a workout, I feel worn-out; thus, afterwards, I don't have the energy to cook for 2-4 hours straight. I am sure if you love to exercise, you know exactly what I am talking about. After the gym, it's time to relax.

No, that woman in the above picture is not me. But I like her because she is looking at the label. Kudos to her. It's incredibly important you try to use quality everything, when your budget allows it. Quality ingredients make a huge difference for your health and not only. The taste of food is immensely impacted by the quality of the ingredients, as well. And if you have been eating healthier than most, you know this is true. So, let's get to the fun stuff.
Carmen's Salmon In The Wild Caught Nest
What You Will Need
--------- Cold, Smoked Sockey Salmon (Wild Caught) - any brand, but I like the Ducktrap brand, which has garlic and crushed pepper
Alfalfa Sprouts (Organic) Roasted Garlic Hummus (Organic) - any brand, but I enjoy the 365 Whole Foods brand
Castelvetrano Olives (Pitted) - any brand, but I try to buy one with the least sodium
Thin Brown Rice Cakes (Organic, Whole Grains based) - alternatives provided below
How To Make It
---------
Simply spread the hummus onto the thin brown rice cakes, add the sockey salmon, then add as much of the alfalfa sprouts you can enjoy, and top it with a castelvetrano olive. And, voilà! You are done. You've just created a hell of a delicious snack which took you probably less than 20 minutes to make. But wait, what do the actual ingredients consist of exactly? Good? Bad? In other words, is it good for us and if, yes, why? Let's take a closer peak, shall we?

According to Alaska's Wild For Salmon team, "The high levels of Omega-3’s present in wild-caught sockeye salmon explain why fish, and particularly salmon, is known as a “brain food.” Research shows that consuming fish with high levels of Omega-3s, such as sockeye salmon, may even stave off depression." I don't know about you but that excites me. Our brain is one of the most important organs we possess, so taking care of it is very important especially as we age. The Omega-3s are good for your heart too, defending it by "decreasing blood vessel inflammation and supporting the overall vascular system." Hallelujah! Wait, wait, though. Hold on a minute. If you eat farm-raised, you might get a bit upset about the following statement. Please sit down, take a deep breath, and keep calm. Research shows that farm-raised is of poor quality and here is why, because these fish "are not eating naturally occurring algae and other organisms lower on the food chain, synthetic carotenoids are often added to their food. Furthermore, the farmed fish are typically raised in crowded net-pens where disease is prevalent, meaning antibiotics and other unnatural additions are also prevalent." Oh dear! Exactly! So, please do your homework. Out of all the salmon species: king, sockeye, coho, keta, pink, sockeye is the most packed with protein. Hummus, as most of you know, is packed with vitamins, minerals, and also fiber. In addition, "the ingredients in hummus are low glycemic-index (GI) foods because they’re low in sugar and slowly digested. Low GI foods release glucose (sugar) into your bloodstream more slowly — avoiding a spike in blood sugar." Our American diet contains way too much sugar, as is, so this is very powerful to know. Hummus takes longer to digest which gives your body more time to absorb nutrients, which is of great relevance. Sprouts, in general, improve digestive health, heal open wounds, and improve blood circulation due to iron content. In addition, "the vitamin K found in alfalfa sprouts acts as a modifier of bone matrix proteins, improves calcium absorption, preventing bone loss and osteoporosis." These gems are excellent for pregnant women too, as they contain folate. And ladies, if you want shiny hair, this one is for you, as "Alfalfa sprouts contain omega-3 fatty acids, which provide nourishment for hair follicles." To add one of my absolute favorites, a weakness of mine, "Castelvetrano olives are native to Valle del Belice, a small region on the island of Sicily, Italy." They are rich in vitamin E and they contain oleic acid, a monounsaturated omega-9 fatty acid, which has a lot of health benefits you can read about on your own. However, the reason I only use one per rice cake is because these olives, like most olives, contain a lot of sodium. So, be careful. As for brown rice cakes, try to eat them in moderation. I use them because I don't like chips and most breads are too fatty. However, they are still a high glycemic index food. What you could substitute rice cakes with are rye, sourdough, multi-grain, or whole grain bread. My brand to go to for rice cakes is Lundberg, organic, brown rice based, gluten free, low in calories, and made of 100% whole grains. Below is a list of low glycemic diet foods you can find, see the last link in the references section, if interested. Lastly, as with everything, do NOT overindulge. Too much of anything can lead to a lot of trouble. Indulge in alternative options, learning about what might you substitute certain ingredients for other better ones, and do your homework. Always consider the amount of sodium and sugar you consume. According to the American Heart Association, "men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day. Women should consume no more than 6 teaspoons (25 grams or 100 calories) per day. As for salt intake, "Americans consume far too much sodium — about 3,500 milligrams daily. The American Heart Association recommends no more than 2,300 mg a day and moving toward an ideal limit of no more than 1,500 mg per day for most adults."

There is no perfect person, just like there is no perfect life. We all have moments of weakness, indulging in foods at times which are not the best. But, if we can live 90% well and 10% not so well, I truly believe we can live better lives. I hope my encouragement will help you make better decisions as far as the foods you eat and lead you to choose better alternative options for your body. Remember, it's hardest at the beginning. It gets easier with time and practice. These three, persistence, perseverance, and continued effort, are key.
"We are indeed much more than what we eat, but what we eat can nevertheless help us to be much more than what we are." - Adelle Davis
Written With Care For You
Carmen A. Cisnadean
(aka Kraela)
References:
https://www.wildforsalmon.com/blogs/health-benefits/what-sets-sockeye-salmon-apart-from-the-rest?srsltid=AfmBOoocZAoisSjtfoEYBtEX3PhJhk7lj9CaL5YJ-KlLN7_Ik4HMkB8G
https://health.clevelandclinic.org/is-hummus-good-for-you
https://www.nutritionadvance.com/castelvetrano-olives/ https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sugar/how-much-sugar-is-too-much https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
https://www.webmd.com/diet/what-to-know-rice-cake-nutrition https://www.healthline.com/nutrition/low-glycemic-diet#foods-to-eat