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Maple Baked Salmon with Chopped Almonds

Maple Baked Salmon with Chopped Almonds

The delectable flavour of baked salmon marinated with sweet maple dressing and topped with almonds makes this dish taste so good it will definitely become a mealtime staple.
By Liz Pearson

Ingredients

4 skinless salmon fillets (each fillet should be about 3 ounces or 85 grams)

1/2 cup (125 mL) almonds, chopped coarsely

1/4 cup (50 mL) maple syrup

1/4 cup (50 mL) orange juice

2 tablespoons (25 mL) fresh lemon juice

2 tablespoons (25 mL) light soy sauce

2 cloves garlic, crushed

Directions
Preheat the oven to 425ºF (220ºC).

Line an 8-inch (20 x 20 cm) square baking pan with parchment paper.

Place the four salmon fillets in pan, leaving 1/2 inch (1 cm) between pieces.

Chop the almonds by hand or use a hand-held blender or chopper (it only takes a few seconds with a hand-held blender).

Distribute the chopped almonds evenly on top of the fillets.

In a small bowl, mix together the maple syrup, orange juice, lemon juice, soy sauce and crushed garlic.

Use a spoon to gently baste the marinade over top of each fillet.

Bake salmon for about 15 to 20 minutes or until fish is just done.

While the fish is baking, baste top with marinade at least once or twice.

When removing fish from the pan, leave the leftover marinade behind and discard.

Serve the fish with brown rice and a green salad or vegetables. Serves 4 people Serving size: 1 salmon fillet

Nutritional information
Calories 260

Cholesterol 54 mg

Total fat 15 g Saturated

2.4 gMonounsaturated

6.6 gPolyunsaturated

4.8 gCarb

11 gProtein

21 gFibre

1.1 g Calcium

45 mg Magnesium

54 mg Sodium

187 mg Potassium

446 mg Vitamin E 2.3 mg
Recipe courtesy Almond Board of California

New Addition to FFC!

We at Foster Family Chiropractic and Associates are thrilled to announce the arrival of Avery Lynn McEachnie on January 23, a healthy 6 lb 7 oz! Proud parents Kristie (massage therapist) and Marc are over the moon! Can't wait to meet her!!

Congratulations!!

Vaccination

Make an informed choice.

Join Lizzie Ball, Classical Homeopath, and Dr. Danielle Warner, Chiropractor, for an in-depth discussion about making the decision to vaccinate.

Have the opportunity to hear intelligent conversation and observations from other parents that have faced this important question and make a choice that feels good for your family.

Comprehensive vaccination booklet included.

Location: The Invisible City
474 Botsford St. Ste. 202
Newmarket, ON

Investment: $20.00 per person

Date: Tues. Feb. 15 - 7:00 to 9:00 pm

Please email: intheinvisiblecity@gmail.com or call 905-252-8929 to register.

Excerpts from our latest newsletter

In addition to taking care of everyone else, busy moms need to take care of themselves too!

There’s no one simple formula for being happy and staying healthy in the midst of a busy life. We are beginning to learn however that illness often develops as a result of a complex interaction between genetics, the environment (including stress) and nutritional factors. Although we can’t do much about the genes we inherit, we can optimize our diets and learn better healthier ways to manage stress.

Chiropractic has always honored the natural (innate) processes’ of our body.
By restoring and optimizing nerve and cellular function, our bodies are
better able to deal with life’s stresses. After all, it isn’t the stress
that affects us ….. it’s our ‘response’ to it.

Five Superfoods You Should Try

1. Quinoa This ancient seed (it's been around since 3000 B.C.) A mild taste, quinoa takes on the flavour of whatever you combine it with from herbs to vegetables. It is slightly nutty, crunchy and a very versatile food that cooks in 12-15 minutes. Highlights:
Amazing source of amino acids, making it a complete source of non-meat protein. Ideal for vegans and vegetarians.
Gluten-free, wheat-free, low allergen and easy to digest.
Nutrient dense -- magnesium, manganese, iron, copper, zinc, phosphorus, B complex, vitamin E.
High in fibre.
Especially valuable for migraine headaches, diabetes, low energy, anemia.
2. Tumeric Highlights: Anti-inflammatory. Any condition that is due to inflammation, from heart disease to arthritis can benefit from this wonder herb.
3. Extra-virgin olive This heart-healthy skin-loving fat can be used as a salad dressing, drizzled over whole wheat pasta or used as a dipping for foccacia. Make sure you purchase your olive oil in a dark bottle, cold pressed and extra-virgin for the most nutrient-dense, tasty olive oil. Highlights: Lower cholesterol -- "Oxidized" cholesterol is what forms the plaque on vessel walls and if other factors are in place, can lead to heart attack and stroke. Olive oil prevents oxidation of healthy cholesterol due to the antioxidants it contains.
4. Green and white tea Highlights of both:
Catechins, found in white tea, are the compounds responsible for lessening atherosclerotic plaques, reducing carcinogens, reducing risk of stroke, heart failure, cancer and diabetes. They also protect the skin from UV damage and reduce tumour formation.
Anti-viral and anti-bacterial qualities.
White tea is very relaxing and has mood enhancing properties thanks to the amino acid theanine.
Green tea contains polyphenols that increase the activity of antioxidant enzymes in the small intestines, liver, lungs.
5. Chia seeds Highlights:
Fibre dense -- Good fats -- In fact, chia has the highest omega 3 content in nature -- AMAZING Chia seeds are one of the greatest plant sources of a fatty acid called alpha-linoleic acid (ALA).
Contains high amounts of tryptophan, the amino acid precursor of serotonin (the happy hormone) and melatonin (sleep/anti-cancer hormone).
Lowers cholesterol, blood pressure and high blood sugar after meals -- All three problems are considered "metabolic syndrome".

What to do with the cold and flu. . .

Here's an article that might provide some perspective as we navigate our way through cold and flu season. Remember to keep your immune system strong by being consistent with your chiropractic care. Consider referring friends and family to keep them healthy too!

http://articles.mercola.com/sites/articles/archive/2010/10/26/scary-symptoms-that-are-really-no-big-deal.aspx

HARNESS 10 TIMES MORE DAILY ENERGY

Do you ever wake up tired and feeling unenthusiastic about your day? Ever feel like you need a mid day nap or a coffee to get you through the rest of the day? What about feeling as if there just isn’t enough time to get everything done?

Join Dr. Danielle Warner and learn how to get more out of your day.
WEDNESDAY JANUARY 12, 7-8PM @ Nature's Emporium, Newmarket

· Discover how to increase your productivity by changing how you feel.
· Find out how to get healthy, stay healthy, and enjoy the journey

FEEL GOOD NOW!

5 Secrets to Avoiding Chapped Lips

Cold, dry winter air can wreak havoc on your lips! Avoid a chapped, dry, and cracked pout with the five following tricks. These are all common sense type tips, but reminders are always nice!

1. Avoid licking your lips.Saliva evaporates quickly, leaving your lips even drier than before. If lip-licking is a habit of yours, avoid flavored balms that only increase temptation.

2. Keep the right kind of lip balms with you at all times.
One of the best ways to protect the delicate skin around the mouth is to apply oil-based lip balm religiously. Keeping nourishing lip balms within reach at all times will remind you to reapply often. Look for balms, glosses, and chap sticks that contain beeswax, shea butter, and a SPF of at least 15 for the best protection and nourishment.

3. Use a humidifier.
Artificial heating is also a moisture-sucker, making winter all the more damaging to your lips. Moisten the air in your home and office with a humidifier. Your skin will thank you!

4. Make lip care part of your nighttime routine.
Caring for your smile should be as much a part of your night time beauty regime as washing your face, brushing your teeth, and applying under-eye moisturizer. Use a wash cloth and warm water to gently exfoliate your lips to remove any peeling or cracked skin. Then apply a shea-butter-rich lip balm or a gentle facial moisturizer to your pout to lock in moisture overnight and insure you wake up with soft, luscious lips.

5. Up your water intake.
Drinking at least eight glasses of water should go without saying, but if your lips feel tight and dry, it’s a sure sign that your body is dehydrated. Moisturizing from the inside out is just as important as locking in the moisture with lip balms.

Packed Lunches

I find that I always eat much better when I am at work then when I am at home.
Home has all the temptations of the things you buy "for everyone else" . And lots of it.

Avoid temptations, and deliver us from the pantry!!

What a great idea it would be to pack a lunch as well as portion sized snacks for those days you are at home. Including your weekends. You will be better able to stay on track with the eating habits.

Fabulous Weight Loss

With another January upon us I can't help but bring up the topic of weight loss. Let me be clear. According to statistics, North Americans are not doing well on the issue of weight control.

'Many' of us WANT to lose weight.

'Most' of us NEED to lose weight.

Everyone simply wants to feel fantastic.

What I don't like about weight loss is the way in which many of us think of it. It screams of deprivation and denial. No wonder so many people fail to follow through on their goals. Who wants to do anything that reaks of denial and deprivation?

I am very encouraging of the idea that for many of us, weight loss can be achieved by shifting a series of current habits into 'new' habits. Nothing radical or extreme ... notice the word "shift". In fact, perhaps think of what you need to add INTO your lifestyle as opposed to what needs to be STOPPED or avoided. Usually when you fill your day with all sorts of good choices the less positive lifestyle traits tend to fall to the wayside. For example, fill your day with a variety of water, herbal teas and fresh fruit/veg juice and that 2nd and 3rd cup of coffee usually don't happen. Switch to eating something that is lean, fresh and vital every 2-3 hours and the binging and purging that you've been fighting against tends to minimize it's appearance.

Perhaps it's all about perception. Do you enjoy your food? Even the food that you wish you didn't eat? I say, "Go for the enjoyment!" Yummy food and drink that pleases the eyes and the palate will satiate your senses far more than food consumed in self hatred, disgust and regret. In fact, I believe nutritious food won't have the same beneficial effects if they are consumed in negativity. Just my thoughts.

- Love your body -

- Love your choices -

Celebrate those shifts in your lifestyle you are willing to commit to. They quite simply might take you towards an optimal weight where you are

able to manage it with ease.

Happy January, Dr. F

Benefits of Chiropractic

"The beneficial effects of chiropractic adjustment of the spine were demonstrated in a recent study in the Journal of Manipulative and Physiological Therapeutics. Twenty consecutive patients from each of 87 Swedish chiropractor's offices (1,504 total patients) completed questionnaires within two weeks of previous treatment. The questionnaires documented numerous reported improvements in non-musculoskeletal symptoms, including:

--> Easier to breathe (98 patients),
--> Improved digestive function (92 patients),
--> Clearer/better/sharper vision (49 patients),
--> Improved circulation (34 patients),
--> Less ringing in the ears (10 patients),
--> Acne/eczema better (8 patients),
--> Dysmennorhea (painful menstruation) better (7 patients), and
--> Asthma/allergies improved (6 patients).

The number of spinal areas adjusted was also related to the number of positive reactions. Fifteen percent of patients reported positive reactions after having a single area adjusted; 35% of patients reported positive reactions after having four areas adjusted. Overall, 23% of chiropractic patients reported experiencing positive changes in symptoms that were not musculoskeletal in nature.

Have you experienced non-musculoskeletal benefits following chiropractic care, and if so, have you told your doctor of chiropractic? Always report any responses you experience during or following an adjustment.

Reference: Leboeuf-Yde C, Axen I, Ahlefeldt G, et al. 'The types and frequencies of improved non-musculoskeletal symptoms reported after chiropractic spinal manipulative therapy.' Journal of Manipulative and Physiological Therapeutics, Nov./Dec. 1999: Vol. 22, No. 9, pp 559-64."