Online Camp - WATER- Day 4

Water / marine nutrition

Written by Meredith Lapp, R.D.

There is no understating the fundamental role of water in human vitality. 60% of our body weight is water, and it is an essential lubricant of all our body's pathways -- carrying nutrients in our bloodstream, keeping joints and tissues supple, flushing out waste, and maintaining a safe operating temperature. It is quite literally our blood, sweat, and tears! Even a 2% water deficit can result in fatigue and irritability -- most adults do well with 9-14 cups of fluid per day. This includes fresh water, but also teas, broths, and water-rich plants like cucumber, celery, leafy greens, berries, orchard fruits, and melons. Adding cucumber, mint, or frozen fruit to fresh cold water (or to hot water for herbal tea) can make maintaining hydration even more attractive.

The vast oceans that cover 70% of our blue planet (our planet is as water-rich as our bodies!) are a rich source of other vital nutrients as well. Omega-3 fats, found in fatty fish, shellfish, and sea plants, are the building blocks for hormones that control blood pressure & heart rhythm, protect cells and joints from inflammation, and support brain and eye development, function, and longevity. The richest sources are fatty fish such as salmon, trout and mackerel.

Smaller oily fish and shellfish -- like canned anchovies, sardines, oysters, and mussels -- are also fantastic sources of omega-3 that are inexpensive and shelf-stable (so excellent for preserving nutrition during severe weather events or when camping/hiking!)

Omega-3s enter the food chain in marine algaes, so various sea plants either eaten dried or in capsule/powder form can provide essential omega-3s for people who don't eat fish, along with land sources like walnuts, flax, chia, hemp hearts and soy.

Here are two easy and tasty ways to incorporate essential omega-3 fats from land and sea.

Roasted Salmon with Stir-Fry

Makes 2 meal-sized servings

adapted by Meredith Lapp RD from Simply For Life

2 x 4oz salmon fillets

1/2 small lemon (or 1 tbsp lemon juice)

1 tsp dried herb blend of choice

1 Tbsp olive oil

2 garlic cloves

1 Tbsp fresh ginger, grated

1/4 cup chopped onions

2 cups sliced mushrooms

2 cups halved grape tomatoes

3 cups baby spinach (tough stems removed)

Preheat oven to 350 degrees. Place salmon on a baking sheet lined with tinfoil and rub with lemon juice and herb blend. Bake for about 20 minutes or until the fish flakes easily with a fork.

While the salmon is baking, heat the oil in a large skillet and add garlic, ginger, and onions. Saute for 2 minutes, then add mushrooms and saute for 2-3 more minutes. Then add tomatoes and saute just until heated through. Finally, gently fold in spinach just until wilted. Plate with salmon fillets.

Hemp Heart Chocolate Overnight "N'Oats"

Makes 2-3 meal-sized servings

Adapted by Meredith Lapp RD from Simply For Life

2/3 cup milk of choice

1/2 cup hemp hearts

1 Tbsp chia seeds

2 Tbsp cocoa powder

1 Tbsp peanut butter (or any nut/seed butter)

1 tsp 100% pure maple syrup

1/2 tsp pure vanilla extract

1 pinch sea salt

Optional toppings: shredded coconut, cacao nibs, yogurt, berries etc.

Add all ingredients (except for the toppings) to a glass container with a lid. Stir well and refrigerate overnight (or for at least 8 hours).

The next morning, divide into 2-3 ramekin-size bowls and top with fruit, Greek yogurt, additional maple syrup, etc.