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FTD – Day 5 – Probiotics

Probiotics are good bacteria that help maintain a healthy balance in your body! They support cell function, create vitamins & help your body digest. Find them in these foods:

  • Yogurt
  • Fermented Foods – pickles, kefir & kimchi
  • Some Cheeses – gouda, mozzarella, cheddar & cottage cheese

 

Source: Cleveland ClinicHealthline

    FTD – Day 4 – Folic Acid

    Folic acid is your friend! Fatigue, insomnia, cognitive impairment can happen if you don’t get enough. Be sure to include at least one if not all three of the below foods daily!

    • Leafy Greensspinach, romaine, mustard greens & broccoli
    • Whole Grains
    • Root Vegetables – onions & beets

     

    Source: Psychology TodayImprove Memory

      FTD – Day 4 – Folic Acid

      Folic acid is your friend! Fatigue, insomnia, cognitive impairment can happen if you don’t get enough. Be sure to include at least one if not all three of the below foods daily!

      • Leafy Greensspinach, romaine, mustard greens & broccoli
      • Whole Grains
      • Root Vegetables – onions & beets

       

      Source: Psychology TodayImprove Memory

        FTD – Day 3 – Fiber

        Fiber is not only good for your gut and digestive system but can also defend against heart disease, diabetes & obesity. So, make sure to meet your daily fiber goals with these everyday foods!

        • Fruit – raspberries, apples & bananas
        • Vegetables – brussel sprouts, cauliflower & carrots
        • Grains – quinoa, brown rice & whole wheat pasta

         

        Source: Mayo Clinic

          FTD – Day 3 – Fiber

          Fiber is not only good for your gut and digestive system but can also defend against heart disease, diabetes & obesity. So, make sure to meet your daily fiber goals with these everyday foods!

          • Fruit – raspberries, apples & bananas
          • Vegetables – brussel sprouts, cauliflower & carrots
          • Grains – quinoa, brown rice & whole wheat pasta

           

          Source: Mayo Clinic

            FTD – Day 2 – Omega-3’s

            Brain Food! Omega-3 Fatty Acids contain DHA & EPA, which increase levels of serotonin in the brain and boost learning and memory function

            • Cold Water Fish – salmon
            • Eggs & Soybeans
            • Nuts & Seeds – flaxseed, chia, pumpkin & walnuts

            Source: Shutter Health

              FTD – Day 2 – Omega-3’s

              Brain Food! Omega-3 Fatty Acids contain DHA & EPA, which increase levels of serotonin in the brain and boost learning and memory function

              • Cold Water Fish – salmon
              • Eggs & Soybeans
              • Nuts & Seeds – flaxseed, chia, pumpkin & walnuts

              Source: Shutter Health

                FTD – Day 1 – Water

                Arguably the most important ‘ingredient’ of the week…water. Water regulates our body temperature, keeps our joints lubricated, helps deliver nutrients to our cells & helps prevent infections. So, drink up!

                Source: Cate Smith, MG Corporate Chef

                FTD – Day 1 – Water

                Arguably the most important ‘ingredient’ of the week…water. Water regulates our body temperature, keeps our joints lubricated, helps deliver nutrients to our cells & helps prevent infections. So, drink up!

                Source: Cate Smith, MG Corporate Chef

                Pan Roasted Salmon with Apple, Onion & Sage

                Serves 6

                Ingredients

                6 salmon fillets
                2 c apple cider
                1 lg sweet onion, cut ½” slices
                1 red apple (firm), diced
                4 garlic cloves, slightly smashed
                2 T soy sauce
                5 lg fresh sage leaves
                2 T olive oil

                Procedure

                1. Place salmon in baking dish, top with all other ingredients, except olive oil.
                2. Cover & refrigerate 8 hours.
                3. Remove fish from marinade, blot dry.
                4. Strain & reserve liquid, apples & onions. Discard garlic & sage.
                5. Heat olive oil in large skillet, season salmon with s&p, cook few fillets at time, 3 to 4 mins per side.
                6. Keep cooked salmon warm in very low oven, or on platter tented with foil
                7. Sauté apples & onions in the same skillet for 2 to 3 mins, add 1 c of the reserved marinade, bring to a boil & season with s&p.
                8. Arrange salmon on platter & top with cooked apple & onion sauce.
                9. Garnish with fresh sage sprigs & sliced fresh apple.

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