omega 3 fatty acids

What’s on the Menu – Office Friendly Seafood Snack

I claimed in the title, and on Instagram, that this week’s menu spotlight can be an exception to the “no fish” rule that most office lunchrooms advertise. I make that claim for two reasons: smoked salmon does not have to be warmed up in the microwave to be enjoyed and I’ve never worked in an office before. Which is why you should take my office friendly claim for smoked salmon with certain level of skepticism.

One thing I can tell you with the utmost certainty is that smoked salmon is a FANTASTIC healthy snack food. Two ounces of wild caught sockeye smoked salmon from Trader Joe’s contains 6g of fat, 12g of protein and zero carbs. I always harp on the fact that you should try to eat foods that provide a significant amount of protein and/or fat because they’ll keep you fuller longer, which will prevent you from forging for snacks during the day. Not only does smoked salmon provide both those macronutrients, but the fat contained in smoked salmon is not only healthy, it’s essential.


This bear knows whats up

Essential nutrients are nutrients that are body is incapable of producing on its own, which means we must obtain them through diet or supplementation. One such essential nutrient that all types of salmon (fresh, smoked, canned, etc.) is high in is omega 3 fatty acids. Research has shown that consuming omega 3 fatty acids on regular basis has been linked to decreased inflammation, lowered blood pressure and improved function of the cells that line your arteries (source). These benefits are uber important since according to the World Health Organization (WHO), the leading cause of death worldwide for last 15 years has been heart disease. Can you see why I’m such a fan?!

Let’s review: Salmon, specifically smoked salmon, doesn’t have a pungent fishy smell, IMO; it contains a significant amount of protein, which will help prevent additional snacking; it contains omega 3 fatty acids, which can help you avoid the #1 leading cause of death worldwide! The only problem I see is that a 4 oz package cost almost $9. But honestly, it’s a fair price to pay for a food that is packed with life saving nutrients.

I can eat it straight from the package but I know lots of people love adding some cream cheese and capers (yes, I purposely left out the bagel). Let us know how you enjoy your smoked salmon. We’d also love know what “nutritional powerhouse” foods you snack on. Leave your feedback in the comment section below and hit us up at


Too Good to be True

In December, I wrote a post on the ETT Facebook page about the article “Tilapia is worse than Bacon” from After reading the article, I suggested to followers of the ETT FB page that they avoid farmed raised tilapia and spend their hard-earned dough on quality seafood at the supermarket. Upon further review of several other articles, including one from Berkeley Wellness, it appears that farmed raised tilapia may NOT be as bad as made it out to be. Farmed raised tilapia contains much less omega 3 fatty acids than say wild caught salmon or wild caught tilapia for that matter, but it is still a great source of protein (26 g in a 3.5 oz serving). Also, tilapia farms in the U.S., Canada, and even Central America use sustainable aquaculture practices (which are certified by a third party) unlike some of the Asian farms highlighted in the article, which means you don’t have to worry about dining on a fish that may have been dining on animal waste. The article contains factual data but it appears they may have slanted their reporting of the facts in order to entice bacon lovers like myself. Check out both articles and let know if you plan on purchasing farm raised tilapia the next time you visit the supermarket. Now if you’ll excuse me, I have to go call my mother and tell her it’s ok to buy tilapia again. . fish-market-marketplace-people-3713