Swim, Sun and Salmon!

This week saw the waves of the ‘Great Swim’ at Salford Quays. Right on ‘Corrie’s’ doorstep. Over 3,000 turned out to take the plunge and my lovely other half Thomas was included.

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Unfortunately I was unable to swim due to a shoulder injury. I was absolutely gutted – I loved our swim at Windermere so very much and I’d been so excited about the Salford swim. Nonetheless, Tom did us both proud!

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Everyone there was firmly in great spirits despite the horrendous stormy weather, so many inspiring people diving in the Quays for their chosen charities. It was heart warming to see. I started the race off and wished everybody good luck, I was dying to whip a wet suit on!

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Although we had a wet start to the week, we’re all buzzing up north that at last the sun appears to be hanging about for a while! Wahoo!! Bikini’s out, BBQ’s at the ready guys! I’m going to be all sensible now – as much as we love to embrace the sun when he has his hat on – you should be wearing one too!! Us Brits have a terrible reputation for looking like lobsters in the summer, its quite true- many of us are simply not careful enough. Skin cancer is the most common form of cancer in the UK, and rates continue to rise.

At least 100,000 new cases are now diagnosed each year, and the disease kills over 2,500 people each year in the UK – that’s seven people every day.

While we are getting better at understanding how skin cancer works, we still have a long way to go. On average, someone who dies from skin cancer typically loses 20 years of their life, and rates of malignant melanoma are rising faster than any other type of common cancer.

In terms of external protection we have sun creams right?
But there’s things we can do to help from the inside out believe it or not. Medicinal Chef and all round genius @dale_pinnock talks to us this week about how we can help ourselves and indeed our children:

“Whilst no food in the world is going to stop your skin from burning or getting overly damaged by the sun, but one important group of nutrients can offer some protection. This group is the fat soluble antioxidants. Antioxidants are diverse and varied in our food, but they can essentially be divided into two groups – water soluble and fat soluble. Water soluble antioxidants, like vitamin C, enter our general circulation where they deliver their effects for a specific period of time, before they are metabolised and excreted. Fat soluble antioxidants on the other hand don’t stay in circulation very long. By their very nature they want to migrate out into fatty tissues – such as the subcutaneous layer of the skin, where they can accumulate. As they accumulate here they can start to offer localised protection to the skin and the structures within it, such as collagen and elastin, from environmental and metabolic damage. Out of the fat soluble antioxidants, a group of compounds called carotenoids come up trumps. So where do you get these nutrients from? Any plant foods with an orange or deep yellow colour. Sweet potatoes, carrots, mangoes are all great examples. The carotenoids are colour pigments in plants that give the orange tones”

So if it’s orange? Eat it!! Every bit of protection helps right? Plus- the ‘lobster look’ is sooooo 1995. Tan tactfully and enjoy those rays!

Due to my shoulder injury (grrrr) our training has been altered this week so I’ve spent more time soaking up the sun outside Hale county club instead of sweating like a pig inside it.

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Taking my fab Corrie scripts out in the sunshine and chilling… Bliss! We’ve been training legs hard non the less and I’ll be sharing some more fab exercise from @paul_boys next week!

I’ve got a lush Salmon recipe for you this week, not only is salmon an AWESOME source of protein but its packed with omega 3!
The outstanding omega-3 benefits of salmon are not this food’s only claim to unique health support. One new area of health benefits for salmon involves the protein and amino acid content. Several recent studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract!

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Cath’s Cajun Omega Wonder!

2 salmon fillets, about 140g/5oz each (organic if possible)
juice 1 lime
pinch chilli powder
½ tsp ground cumin
½ tsp smoked paprika
½ tsp ground coriander
tsp Manuka Honey
drizzle of coconut oil

Put the salmon in a bowl, pour over the lime juice and leave the salmon to ‘cure’ for 5 mins. Meanwhile, mix all the spices together with the honey. Lift the salmon out of the lime juice and roll in the spices so it’s completely coated. Heat grill to high. Grease a baking tray, then sit the salmon, flesh-side up, on the tray. Grill for 5 mins, until the salmon is cooked through and the edges are starting to blacken. Job done! I like to serve with pan fried Garlic Broccoli and homemade salsa :-) Gorgeous!

Until next week my little Health Cherubs!
Stay Happy, Stay Healthy and Dreambig!!
Auntie Cath
xx

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