Spoil Yourself Well

You go, go, go!  Life is busy.  You need energy that sustains you and fuels you for everything you want to do.  Consider that you are designed for food that Mother Nature provides, not laboratory made concoctions.  Of course you should enjoy conveniences and ease.  When you are like most people and don't have the time to prepare all of your own food, lean in to an expanding variety of fresh seasonal food as much as possible.  

Treating yourself really well needn't be just for special occasions.  Regularly splurge healthfully with a truly out of the ordinary meal and ingredients.  Anything can be inherently good or bad / healthful or unhealthful depending on what's in it and how it is grown or produced.  

A perfectly healthful food in season now is Wild Alaskan Salmon.  Seldom if ever have I heard someone doesn't like wild salmon or it isn't healthful for them.  Salmon preparation ideas and nutrition facts below...

Photo by Caroline Attwood on Unsplash

Photo by Caroline Attwood on Unsplash

Fun Wild Salmon Facts: 

According to the Ocean Conservancy, “Wild salmon are anadromous, which means they start their lives in freshwater, then migrate out river to the ocean. …. At the end of their lives, wild salmon migrate back into freshwater to reproduce (spawn). After laying or fertilizing eggs, they die, providing important nutrients back into the system. Salmon rely on clean, healthy marine and freshwater habitat to thrive.”  Choosing wild salmon over farmed salmon is healthfully optimal. 

You can find fresh wild salmon in the most surprising places, like your local bulk warehouse store.  Grab some extra, slice it into portion sizes and freeze it in airtight packaging. When Alaskan wild salmon season fades, lean to frozen sources or choose a canned variety.  As with all packaged foods, read labels so you know what you are getting.  Avoid extra ingredients and colors with salmon.  

Tam’s favorite ways to enjoy wild salmon: 

1. Pan ‘fried’:  In a cast iron skillet, heat a Tbsp of coconut oil, place filet skin side up, Sprinkle with sea salt, Cook over medium low heat for 3-4 minutes (depending on elevation) until you can see it is half cooked through (from red to a salmon pink color).  Flip.  Repeat.  Sprinkle with sea salt and fresh or dried dill.  Remove before white is coming out of the flesh.  You want salmon pink color and gently heated through.  Serve with grilled or sauteed greens and summer squash with a squeeze of fresh lemon.

2. Make extra and refrigerate for the week ahead to use on top of salad greens for a fast dinner or lunch box.

3. Breakfast:  Serve from packaged lox or leftovers.  Spread over allowable grain (like organic sprouted) toast or flatbread with cream cheese, layer the salmon, add thinly sliced onion, and sprouts.  Capers are optional. 

4. Poached: I have made a fancy salmon dinner poached in green tea for my humans; and for my pooch I poach (say 'pooch I poach' three times fast!) salmon in plain water and serve atop the kibble for a nourishing treat. 

5. Avocado Toast topped with salmon.  Yum!!

6.  Salmon Hash:  Create a quick meal with salmon and veggies.  Let your crisper drawer be your guide.  Saute all together for an easy and economical meal that makes great leftovers.

7.  Sushi:  Nigiri is my favorite. Choose a high quality sushi restaurant.  

Awesome Salmon Nutrition:

Salmon may be perhaps one of the most nutritious foods and highly acclaimed for being a wonderful source of Omega 3s.  It is vitally important to eat foods rich in Omega 3s because according to Harvard T. H. Chan School of Public Health, “The human body can make most of the types of fats it needs from other fats or raw materials. That isn’t the case for omega-3 fatty acids (also called omega-3 fats and n-3 fats). These are essential fats—the body can’t make them from scratch but must get them from food.”    

“Omega 3 fats are good for cardiovascular health and are said to reduce cancer risk. …. More food sources of Omega 3s include salmon, other fatty fish like tuna, sardines and mackerel, walnuts, chia seeds, sprouted radish seeds, fresh basil and dried oregano.”  (John, 2018) 

Beyond the health promoting Omega 3 benefits in wild salmon, it is also a very good source of vitamins and minerals.  According to the USDA, the nutrition profile for cooked wild salmon includes protein, selenium, copper, magnesium, iron, potassium, iron, zinc, calcium, B vitamins, and vitamin A.


John, T.  (2018).  A Fresh Wellness Mindset:  Personalize Your Food Life and Find Your Truth about Gluten.  CreateSpace Independent Publishing Platform, North Charleston, SC.


Restore and Protect Your Vital Energy   Contact Tam for a complimentary 15 minute conversation to discuss your wellness goals and where you feel stuck.  Find out if her approach is a fit for you.

Restore and Protect Your Vital Energy

Contact Tam for a complimentary 15 minute conversation to discuss your wellness goals and where you feel stuck.  Find out if her approach is a fit for you.

Tam's title:  A Fresh Wellness Mindset is an empowering guide offering traditional wisdom with a modern vibe.  It is a wellness tool to personalize your food life.  With 19 real All-American recipes free of gluten.

Get A Fresh Wellness Mindset for you and someone you love on AmazonBarnesandNoble.comGarcia Street Books in Santa Fe, and Tattered Cover Bookstores.