WOD- CrossFit 864 Going to CF Greer for their Grand Opening!
Leaving the gym (CF864) at 7:30a.m. if you want to follow along. If you plan on going please call Janice or Jay.

Day 27 of the “100 Day Burpee Challenge”

Optional workout for Saturday – run a 5k (3.1 miles)

Just Do It!
-Nike

“May the words of my mouth and the meditation of my heart be pleasing in your sight, O LORD, my Rock and my Redeemer.”
– Psalm 19:14

Grilled Balsamic and Molasses Salmon (Paleo/Low Carb

1 large fillet wild caught salmon (1.75 lbs) lemon juice, to taste.

Balsamic Molasses Glaze
4-5 T. organic unsulfured blackstrap molasses
3 T. no-sulfur balsamic vinegar
2-3 T. extra virgin olive oil
Sea salt and pepper
dried dill
Lemon juice to taste
garlic powder
lemon pepper

Prepare your glaze by combining and stirring all the glaze ingredients in a large bowl. Once mixed, poor the glaze and salmon in a leak proof bag and let marinate over night.

Coat your grill with olive oil (spray or otherwise). Grill the salmon for 2-3 minutes per side – we like our salmon rare-medium, depending on freshness. We had this with Cashew Raisin Sprout Salad and some red cabbage, onion, and kale sauteed in virgin coconut oil- yum! The healing power of the Omega 3 fatty acids from the salmon along with the folk remedy miracle blackstrap molasses combine for wonderful flavor and a real health whammy.

I’ve talked about the wonders of blackstarp molasses a little bit in my Vegan Soy Free/Dairy Free Eggnog, but it really is deserving of its own nutritional post (coming soon)! The probiotics and good bacteria in the intestines feed off the slowly digested sugar in the blackstrap molasses (hence its low glycemic index), allowing for an immunity boost and longer digestion time for optimal digestion. This all gives the body more time to absorb and process nutrients, like the Omega 3’s we all so desperately need in our diets. To truly reap the benefits of the Omega 3 fats the salmon (and other fatty cold water fish) have to offer, eat the skin! I know that sounds repulsive to some, but the Omega 3’s are found right under the skin. In his nutritional bible Fats that Heal, Fats that Kill, Udo Erasmus cites the areas right underneath the skin, around the gills, fins, and belly as the sites of Omega 3 fish oil stores (pg. 263 in case you’re curious).

He conquers who endures.
-Persius

Have a great weekend!
Jay and Janice