2. It has to contain nutrients to support overall wellness
Luckily, I have an easy recipe for you today that fills both of those promises.
And as a bonus, it’s light and perfect for a warm summer evening… or lunch.
Seared Albacore Tuna with Citrus Avocado Salad
The reason I love the albacore tuna in this dish is because it’s high in protein and packs a heart-healthy Omega-3 fatty acids but still low in calories and contains no carbs
Here’s how Albacore Tuna stacks up:
A 6 ounce serving is roughly:
• 210 calories
• 40 grams of protein
• 5 grams of fat
• 0 carbs
• 0 sugar
I have a little more info I want to share with you about the science of Omega-3’s, but first I’ll get straight to the recipe.
Seared Albacore Tuna with Citrus Avocado Salad
Ingredients
For the tuna:
• 4 albacore tuna steaks (about 6 ounces each)
• 2 tablespoons olive oil
• Salt and freshly ground black pepper to taste
• 1 teaspoon sesame seeds (optional)
For the citrus avocado salad:
• 2 oranges, peeled and segmented
• 1 grapefruit, peeled and segmented
• 1 avocado, diced
• 1 small red onion, thinly sliced
• 1 small cucumber, thinly sliced
• 1 handful of fresh mint leaves, chopped
• 1 handful of fresh cilantro leaves, chopped
• 2 tablespoons olive oil
• Juice of 1 lime
• Salt and freshly ground black pepper to taste
Directions
Prepare the salad:
• In a large bowl, combine the orange and grapefruit segments, avocado, red onion, cucumber, mint, and cilantro.
• Drizzle with olive oil and lime juice. Season with salt and pepper to taste.
• Toss gently to combine and set aside.
Prepare the tuna:
• Pat the tuna steaks dry with paper towels. Brush both sides with olive oil and season with salt and pepper.
• If using, sprinkle sesame seeds on both sides of the tuna steaks.
Sear the tuna:
• Heat a non-stick skillet or grill pan over high heat.
• Once the pan is hot, add the tuna steaks. Sear for about 1-2 minutes on each side for rare, or 3-4 minutes for medium-rare, depending on your preference.
• The tuna should have a nice sear on the outside while remaining pink in the center.
Serve:
• Arrange the citrus avocado salad on plates.
• Place the seared tuna steaks on top of the salad.
• Garnish with additional mint and cilantro leaves if desired.
• Serve immediately.
Optional:
• Add a light drizzle of balsamic glaze over the tuna for an extra touch of flavor.
• Serve with a side of quinoa or a light grain for a more filling meal.
This dish is not only visually appealing but also packed with flavors that complement the rich, buttery texture of albacore tuna. Enjoy!
Why did you go with albacore tuna instead of something else, like salmon?
Well, there are two reasons…
1. We eat a lot of salmon, and I like to mix it up
2. Albacore tuna is not only delicious, it contains more Omega-3 fatty acids than any other form of tuna (and more than salmon, also)
But if you’re not a fish lover or it’s not part of your diet…I urge you to make this salad and pair it with another great source of lean protein like chicken or turkey or beef.
But to be 100% honest with you, I don’t run around planning out my meals by calculating each nutrient down to the milligram.
What am I supposed to do—bust out a calculator while I’m in the kitchen? That’s just not practical and frankly, sounds exhausting.
But I do know for a fact that me and my entire family get the proper servings of Omega-3’s everyday, no matter what we eat.
That’s because we all take Dynamic Krill Oil every day, packed with 1,600 mg of K•REAL® Pure Antarctic Krill Oil. Just like it sounds, the krill are sourced from the pristine waters of the Antarctic Ocean, but this supplement from Stonehenge Health has something that no other product on the market can claim:
100% source transparency on every bottle.
Seriously, just scan the QR code on the bottom of the bottle with the camera app on your smartphone, input your batch number on our website, and you can see a map of the exact location where the krill in your bottle was harvested.
Pretty neat, huh?
Elevate your heart health and overall well-being with Stonehenge Health’s Dynamic Krill Oil.*
Packed with Omega-3 fatty acids, our premium krill oil supports joint comfort, brain function, and cardiovascular health.*
Experience the benefits of Dynamic Krill Oil today and embrace a healthier, more vibrant life.*
• 1/2 cup plain Greek yogurt – Adds creaminess and protein.
• 1 tablespoon almond butter – A good source of vitamin E and magnesium.
• 1/2 cup almond milk or orange juice – Use almond milk for a creamier texture or orange juice for added vitamin C.
• Ice cubes – Depending on your desired thickness.
• Optional: Honey or agave syrup – To taste, if additional sweetness is needed.
Instructions:
1. Prepare ingredients: Ensure all fruits and vegetables are thoroughly washed and prepared.
2. Blend the smoothie: Place the blueberries, banana, spinach, carrot, and flaxseeds into a blender. Add the grated ginger, Greek yogurt, and almond butter. Pour in the almond milk or orange juice and add a handful of ice cubes.
3. Process until smooth: Blend on high until all ingredients are fully combined, and the smoothie is creamy. If the mixture is too thick, add a bit more almond milk or orange juice.
4. Taste and adjust: Sample the smoothie and adjust the sweetness with honey or agave syrup, if desired.
Serve and enjoy: Pour the smoothie into glasses, optionally garnish with a few blueberries or a sprinkle of turmeric on top, and enjoy a nutrient-packed start to your day.
Because although it’s a normal part of the aging process, nerve discomfort caused by cellular degeneration is no fun. I hear stories from our Stonehenge Health community all the time describing their issues with nerve discomfort:
Feeling tingling sensations or as if pins and needles are pricking the skin, typically in the hands or feet…
Noticing a loss of sensation or numbness, particularly in the extremities, which can be hazardous as it may affect the ability to detect pain or temperature changes…
Experiencing sharp, burning, or throbbing discomfort that can occur suddenly and severely or persist as a chronic condition…
Getting essential nutrients to support your nerves is important, but it’s a challenge.
If you’re trying to get all the necessary vitamins and nutrients you need to support nerve health from your food, it’s going to be an uphill battle…
Researching different food sources, planning meals, and calculating specific serving sizes to get a sufficient amount of nutrients to support your nervous system just isn’t realistic.
With Dynamic Nerve, everything you need to support healthy nerve function is contained in a bottle. Take three capsules with a glass of water daily, and you’ll give your body everything it needs to support your nerves.*
Thousands trust our scientifically formulated supplement to reduce nerve pain, boost nerve health, and enhance energy.*
Packed with B vitamins and Alpha-lipoic acid, it’s designed to strengthen nerves and improve function.*
Navigating the snack aisle with type 2 diabetes? With dietary restrictions in place, it might seem like you’re missing out on all the fun and flavors.
But let’s turn the tide on this view. Beyond those sugar-laden, carb-rich snacks that don’t do any favors for your health, lies an exciting realm of taste possibilities.
Understanding the Challenge of Snacking with Type 2 Diabetes
Type 2 diabetes is a metabolic disorder characterized by high blood sugar levels due to insulin resistance. Snacks high in simple sugars and carbohydrates can lead to significant fluctuations in blood sugar levels.
Therefore, it is essential for those with diabetes to choose snacks that are low in these elements and rich in nutrients like fiber, protein, and healthy fats. These components help in slowing the absorption of sugar into the bloodstream, aiding in maintaining stable blood sugar levels.
Nuts and Seeds: A Smart Snacking Option
Nuts and seeds stand out as excellent choices for people with type 2 diabetes. They are laden with fiber, protein, and healthy fats, and have a minimal impact on blood sugar levels due to their low glycemic index.
Almonds, walnuts, pistachios, chia seeds, and flaxseeds are not only nutrient-dense but also help in appetite control and prolonging fullness. A modest portion of mixed nuts or seeds can be both satisfying and beneficial.
Fresh Fruit Paired with Protein
Fruits, despite containing natural sugars, can be part of a diabetic-friendly snack strategy when consumed sensibly and paired with a protein source. Berries like strawberries, blueberries, and raspberries are excellent choices due to their lower sugar content and high fiber.
When fruits are paired with a protein source such as Greek yogurt or a small amount of cheese, it helps balance the snack, providing essential nutrients and keeping blood sugar levels steady. Apple slices with a dab of peanut butter, for instance, offer a delightful mix of sweet, fiber, and protein.
Veggies and Hummus: A Fibrous Combination
Vegetables are an ideal snack for those with type 2 diabetes, thanks to their high fiber content and low carbohydrate levels. Snacking on carrot sticks, cucumber, bell peppers, or cherry tomatoes with hummus (a chickpea-based spread rich in protein and fiber) is not only satisfying but also provides essential nutrients with minimal impact on blood sugar levels.
Whole Grains for Balanced Energy
Whole grain snacks are a great option for sustained energy without the blood sugar spike. Foods like whole-grain crackers, air-popped popcorn, and oatmeal are rich in fiber, aiding in the slow absorption of glucose. Pairing these with a protein source, such as a bit of cheese or a hard-boiled egg, can result in a balanced and fulfilling snack.
Greek Yogurt: A Creamy, Protein-Packed Snack
Greek yogurt, especially the plain, unsweetened variety, is a fantastic snack for those managing diabetes. It is higher in protein and lower in carbohydrates than regular yogurt, making it an excellent choice. Adding a few nuts or a small portion of berries can enhance its flavor while keeping it suitable for diabetes management.
Cheese: A Convenient, Low-Carb Option
Cheese is a convenient snack for people with type 2 diabetes. It’s low in carbohydrates and high in protein, making it a good choice for maintaining stable blood sugar levels. Small servings of cheese, such as string cheese or slices of cheddar, can be a satisfying snack on their own or paired with whole-grain crackers or a small serving of fruit.
Cottage Cheese and Fruit: A Balanced Snack
Cottage cheese is another excellent snack choice, high in protein and pairable with fruits like peaches or pears for a nutritious and satisfying snack. The combination of protein in the cottage cheese and the fiber in the fruit helps to stabilize blood sugar levels.
By focusing on snacks that are low in simple carbohydrates and sugars, and rich in fiber, protein, and healthy fats, you can enjoy snacking without worrying so much about your blood sugar levels. Nuts, seeds, fruit and protein pairings, vegetables with hummus, whole grains, Greek yogurt, and cheese provide not only nutritional benefits but also the joy of indulging in a delicious snack.
Spotlight on Nerve Health
If you’ve been having uncomfortable feelings like numbness, stinging or burning in your hands and feet – sensations that are disturbing your sleep and affecting your daily enjoyment of life – it’s a strong indication that you need to prioritize taking care of your nerve health.
When supporting your nerve health, consider taking a supplement like Stonehenge Health Dynamic Nerve. This remarkable formula addresses nerve discomfort and provides nutrients your nerves need for optimal functioning. *
Moreover, this supplement contains 600mg of Alpha Lipoic Acid and a high-dose Vitamin B complex. This complex includes Benfotiamine and Methylcobalamin, ingredients known to aid in the maintenance of healthy nerve cells and the protective myelin sheath.*
“I had resigned myself to enduring constant nerve discomfort. However, everything changed when I tried Dynamic Nerve. The discomfort and burning are much less, and I only occasionally experience numbness and tingling.* Most importantly, I’m getting much better sleep because I’m not bothered by my nerves.*” – Diane, New York
Consider trying Dynamic Nerve and discover the support it can bring to your nerve health.*
Metabolism, often touted as the body’s internal furnace, is the complex network of chemical processes that convert food into energy. This intricate system influences how quickly or slowly we burn calories, impacting our weight and overall health.
As we age, it’s no secret that the metabolic pace tends to decelerate, and a few extra pounds may stealthily find their way onto the scale.
This slowing of metabolism with age is a multifaceted phenomenon. First and foremost, it’s influenced by a natural decline in muscle mass, a consequence of aging, and a sedentary lifestyle. Since muscle tissue is metabolically active, its reduction results in a slower calorie-burning engine.
Add to that the hormonal changes accompanying aging, and the perfect storm for a more sluggish metabolism begins to brew.
However, it’s not solely the passage of time that contributes to this metabolic lull; our lifestyle choices play a significant role. So, while pursuing a speedier metabolism is often lauded as the holy grail of weight management, our inadvertent derailment of the body’s calorie-burning capabilities requires attention.
Let’s explore the undercover habits that might be covertly putting the brakes on your metabolism and discover strategies to kick it into higher gear!
Many people mistakenly believe that dramatically reducing their calorie intake or skipping meals will lead to weight loss. However, this approach often signals the body to enter a conservation mode, slowing down your metabolism to conserve energy.
Do this instead…Opt for a balanced approach to eating by incorporating regular, well-proportioned meals and snacks throughout the day. Focus on nutrient-dense foods that help provide sustained energy and support your metabolism. By nourishing your body consistently, you can maintain a more stable metabolism and avoid the pitfalls of extreme caloric restriction.
2. Low Protein
For your metabolism, protein is more than a muscle supporter; it plays a crucial role in sustaining a well-operating engine. Since muscle tissue is metabolically active, a reduction in muscle mass can lead to a decrease in overall metabolic rate.
Do this instead…Ensure you include a variety of protein-rich foods in your diet, such as lean meats, poultry, fish, eggs, dairy, legumes, and plant-based protein sources. Eat a balanced mix of foods throughout, incorporating protein into each meal. This approach helps preserve muscle mass, promoting a healthier and more efficient metabolism.
3. Not Prioritizing Exercise
If your idea of exercise is only lifting the remote, brace yourself for a metabolic slowdown. A sedentary lifestyle can significantly impact metabolism. Regular exercise, especially strength training, keeps your muscles strong and helps your body burn more calories at rest. On the flip side, not exercising can make you lose muscle and use less energy.
Keep in mind cardio is beneficial, but don’t rely solely on it. Skipping strength training might lead to muscle loss and a drop in your metabolic rate.
Do this instead… Blend regular exercise into your routine, balancing cardio with strength training for a winning combination. Engage in activities that build muscle, boosting both your metabolic rate and overall well-being. Whether sweating through squats, taking strolls, or dancing up a storm, make consistent movement a habit to keep your metabolism on its toes.
Stonehenge Health Dynamic Turmeric not only offers antioxidant benefits but also promotes joint health, mobility, and flexibility. This is crucial for all those keen on maintaining a body in motion and a metabolism that’s always in high gear.*
4. Dehydration
Water is essential for various bodily functions, and when there’s an inadequate water supply, metabolism may slow down. Additionally, drinking water has been associated with a temporary boost in metabolic rate.
Do this instead…Keep yourself well-hydrated by drinking adequate water consistently throughout the day. Carry a reusable water bottle and sip water regularly, especially during physical activities or in warm environments. Aim for the recommended daily water intake to support optimal metabolic function and overall health.
5. Too Much Junk Food
Processed foods earn the label “junk food” due to their high content of added sugars, unhealthy fats, and refined carbs, all culprits in weight gain and metabolic dysfunction. These foods, lacking essential nutrients, can disrupt your metabolism and hinder your body’s efficient energy conversion.
Do this instead… Make mindful choices by incorporating whole, nutrient-dense foods such as fruits, vegetables, lean proteins, and whole grains into your diet. While a little indulgence is allowed, it’s crucial to steer clear of processed foods known for their excess empty calories and lack of essential nutrients. Prioritize a balanced diet to support your metabolism and overall well-being. Enhance your decision-making by reading food labels and opting for whole, unprocessed alternatives, promoting a more favorable metabolic balance.
6. Too Many Cocktails
Did you know that enjoying a beer or a glass of wine with your meal can actually slow down your metabolism? Here’s why: when you drink, your liver prioritizes breaking down alcohol, temporarily pausing other calorie-burning processes. And don’t forget the calories added..
Do this instead…If you choose to consume alcohol, Consider opting for lower-alcohol beverages and incorporate alcohol-free daysinto your week. Prioritize a balanced lifestyle that supports both enjoyment and overall well-being while avoiding excessive alcohol consumption to maintain a healthy metabolic state.
7. Too Little Sleep, Too Much Stress
Ever notice that things tend to feel more stressed when you don’t get enough sleep? Insufficient and poor-quality sleep and stress go hand in hand, throwing a wrench into your hormonal harmony. In these situations, cortisol levels spike, potentially messing with your metabolic balance and hindering efficient calorie burning.
Do this instead… Establishing a consistent sleep routine and a calm bedtime environment helps ensure you get enough restful sleep. Try stress-relieving activities like deep breathing, yoga, or a relaxing hobby. These small changes can make a big difference in supporting your metabolism and overall well-being.
Effortlessly conquer stressful situations with the aid of Stonehenge HealthDynamic Mushrooms, ensuring you maintain that cool and collected vibe needed to thrive.
8. Not Enough Fiber
Not getting enough fiber in your diet can put a damper on your metabolism. Here’s why: fiber adds bulk to your meals, slows down nutrient absorption, and keeps things moving smoothly in your digestive system.1-3
When you’re low on fiber, there’s a traffic jam in your digestive tract. Nutrients get absorbed too quickly, which can mess with your blood sugar levels, making your metabolism feel sluggish.
Do this instead…Include fiber-rich foods in your meals – think fruits, veggies, whole grains, and legumes. Fiber not only keeps your digestion running smoothly but also helps you feel full, which can be a plus for managing your calorie intake.
9. Vitamin & Mineral Deficiencies
Eating enough vitamins and minerals can really help your body’s energy-making process. Without them, your body might struggle to make and use energy properly. Certain small nutrients play a big part in helping different energy-making paths in your body, and not having enough of them can slow down how your body burns calories.
Important vitamins like B vitamins, vitamin D, and minerals such as iron, magnesium, and zinc are very important for your body’s energy health. For example, B vitamins help turn food into energy, and if you don’t have enough, your body’s energy-making process can slow down.3 Not having enough vitamin D can affect how well your body uses insulin, which can affect how well your body makes energy.4
Iron, which is an important mineral, helps carry oxygen and make energy, and if you don’t have enough, you can feel tired and your body might not make energy as well.5 Magnesium is another important mineral that helps with many reactions in your body that make energy.6
Do this instead…To make sure you’re getting enough of these small nutrients and to help your body make energy as best as it can, it’s important to eat a variety of nutrient-rich foods. Making sure you get enough of these small nutrients can help keep your body from feeling sluggish and promote overall good health. You might want to talk to a healthcare professional to check how well you’re doing with your nutrition.
In our quest for a smoothly running metabolism, let’s steer clear of the usual roadblocks and gear ourselves towards achieving metabolic excellence. By sidestepping these common errors and adopting habits that boost metabolism, you can tap into your body’s maximum calorie-burning capacity. So, prepare to ignite your metabolic engine and set off on an adventure towards a more energetic and efficient version of yourself!
* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
Sources:
1. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983
2. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/fiber/.
3. Aghdassi, E., McArthur, M., Liu, B., McGeer, A., Simor, A., Allard, J. P. (2009)
4. Takiishi, T., Gysemans, C., Bouillon, R., & Mathieu, C. (2015). Vitamin D and diabetes Endocrinology and Metabolism Clinics of North America, 44(2), 319–347
5. Ref: Beard, J. (2001). Iron biology in immune function, muscle metabolism and neuronal functioning. Journal of Nutrition, 131(2), 568S–580S.
6. Ref: Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189
