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Superfood in a Snap




Tom Rifai, M.D., a nationally recognized wellness expert in disease prevention, management and weight loss, reminds patients of an ancient and now scientifically validated secret for health and longevity. "Most Americans don't realize that fish has been recognized as a 'life extender' since the early origins of man," says Dr. Rifai. "In addition to being a lean, vitamin-packed protein source, fish and seafood like salmon, tilapia and shrimp also have natural omega-3 fatty acids and vitamin D, which can benefit our health in many ways, including helping manage weight and reduce the risk of heart disease and stroke.

Based on the best scientific evidence, the U.S. Dietary Guidelines Advisory Committee released dietary recommendations, which include eating at least two servings of seafood a week. Registered dietitian Sylvia Melendez-Klinger offers the following tips to help meet this nutrition recommendation:

•    Look for easy swaps-Add more fish and shrimp to your diet by preparing one of your family's favorite recipes and swapping     the protein for fish or shrimp. Seafood is great on salads, in pasta, tacos or in a stir-fry.
•    Stock your freezer-Avoid high-calorie, high-fat food temptations by stocking your freezer with a variety of options..
•    Here's a delicious, quick-fix recipe that uses flame-grilled salmon fillets bursting with flavor, plus 300 mg of DHA per serving:

Grilled Salmon with Garden Vegetables and Linguine
Serves 6
6    Gorton's Grilled Salmon Fillets
1    lb. uncooked whole wheat linguine
1    cup fresh basil leaves
1/2    cup chicken broth
2    Tbsp. olive oil
1    cup broccoli florets
1    small red onion, sliced
1    medium bell pepper, thinly sliced
1    cup zucchini, sliced
2    cups fresh spinach
1/2     cup grape tomatoes, halved

Cook salmon and pasta according to package directions.

In blender, combine basil, chicken broth and 1 Tbsp. olive oil and blend until smooth.  Set aside.

Add 1 Tbsp. olive oil, broccoli, onion, bell pepper and zucchini to large skillet. Sauté over medium-high heat until tender crisp (about 2 minutes).

Add spinach, basil sauce and cooked pasta to the sautéed vegetables and cook until spinach is wilted.

Spoon pasta mixture into a serving bowl and toss with tomatoes and cooked, flaked salmon. (NAPSA)-