Recipe: Crispy Pan-Seared Salmon Fillet (or steelhead)

4 skin-on salmon fillets, about 6 ounces each
Salt and freshly ground black pepper
2 tablespoons vegetable, canola, or light olive oil

1. Press salmon fillets between paper towels to dry surfaces thoroughly. Season on all sides with salt and pepper.

2. In a large stainless, cast iron, or carbon steel skillet, heat oil over medium-high heat until shimmering. Reduce heat to medium-low, then add a salmon fillet, skin side down. Press firmly in place for 10 seconds, using the back of a flexible fish spatula, to prevent the skin from buckling. Add remaining fillets one at a time, pressing each with spatula for 10 seconds, until all fillets are in the pan.

3. Cook, pressing gently on back of fillets occasionally to ensure good contact with skin, until skin releases easily from pan, about 4 minutes. If skin shows resistance when you attempt to lift a corner with spatula, allow it to continue to cook until it lifts easily. Continue to cook until salmon registers 110°F in the very center for rare, 120°F for medium-rare, or 130°F for medium, 5 to 7 minutes total.

4. Using spatula and a fork, flip salmon fillets and cook on second side for 15 seconds, then transfer to a paper towel–lined plate to drain. Serve immediately.


Recipe: Instant Pot Pork Belly

2 lbs pork belly
3 green onions
1 inch of ginger
1/2 cup water

Kakuni Seasoning liquid:
¼ cup sake
½ cup water
½ cup mirin
½ cup soy sauce
2 tablespoons granulated sugar

Optional:  Red Cooked Pork Seasoning liquid
3 tablespoons rock sugar
3 garlic cloves, peeled
2 scallions, cut into 2-inch pieces
2 whole star anise
2 tablespoons Chinese dark soy sauce
1 tablespoon Chinese light soy sauce
¼ cup Shaoxing rice wine
1 cup water


Slice the pork belly.  Slice the green part of the green onions in half.  Slice the ginger into thin slices.  Place ingredients in Instant Pot, and cover with water.  Cook under pressure for 35 minutes.

Release pressure, and discard water, green onions, and ginger.  Rinse the pork belly under warm water. Clean out Instant Pot, and return pork belly.

Pour seasoning liquid over the pork, and put Instant Pot in “saute” mode. Simmer to evaporate the alcohol. When alcohol smell is gone, turn Instant Pot off. After the pot has cooled a bit; cover, lock, and seal the lid.  Cook under high pressure for final 10 minutes. Release pressure, and serve (e.g. over rice).

Recipe: Instant Pot Spareribs

1/2 rack of pork back ribs – the back ribs are leaner than regular pork ribs.

Sauce ingredients:
1/2 cup ketchup
1/2 cup hoisin sauce
1/2 cup water
1 teaspoon brown sugar
1 tablespoon soy sauce
1 tablespoon red wine vinegar

Cut ribs into sections.  Season with salt, pepper, and garlic powder (if available).  Layer the seasoned ribs in the Instant Pot.  Pour the sauce over the ribs.  Cover and cook on high pressure for 35 minutes.  Natural release for about 10 minutes (in those 10 minutes, stir fry some veggies).  Remove (falling-off-bone tender) ribs carefully with tongs.

Health: Dr. Steven Gundry on Lectin Avoidance diet

Dr. Gundry — restorative medicine.  “All arthritis are lectin sensitivity”.

Dr. Gundry is proponent of intermittent fasting.  Lectin free diet.  Tom Brady and Usher eat “lectin free”.

Leaky gut (thin cell walls) caused by Lectins (which penetrate stomach lining).

Avoid nightshades: tomatoes, eggplants, potatoes, and peppers — which contain high amounts of lectins. Tomato peel and seeds contains most lectins.
Italians: Roma Tomato = contains a high amount of pulp. Peel the tomato, cut it in half, squeeze out the seeds — now have “safe” tomato sauce.
Avoid grains: white bread may be better than brown.  Grains are fattening too.
Avoid beans: 20% of food poisoning cases are from undercooked beans. Beans contain high lectins. If vegan, pressure cook the beans.
Avoid cashews and peanuts.  Instead opt for walnuts, pistachios, or macadamia nuts.  Almonds okay.

Replace with leafy greens, fish, olive oil, and animal protein.
“May restore endothelial function to normal, which in turn can reverse high blood pressure, diabetes, and obesity”.

Good: dark chocolate (at least 70% cacoa), coffee, and olive oil.

Foreign microbes in gut communicate to brain what’s being eaten.  Must keep microbes healthy.  Antibiotics kill microbes, also antibiotics in meats (eat organic only).  One packet of Splenda will kill 50% of gut microbes, and is contained in many diet sodas.  May take two years for gut microbes to replenish after a round of antibiotics.  Ghrelin levels affect hunger reflex. Need H. pylori microbe to communicate to brain to reduce Ghrelin level.  When Ghrelin levels are not regulated, you never feel full.

Bad microbes:  yeasts, fungus, molds, and bacteria. Especially candida. Bad microbes use vagus nerve to send cravings to foods they want:  sugar, refined carbs, and saturated fats.

Prebiotics to feed good microbes, and more beneficial than probiotics. Bimuno is recommended prebiotic.

Morton Salt (with iodine) will eliminate Hashimoto. Better than sea salt.

Light Science Good Night LED for evening — no blue light.

Source: Joseph Cohen Interview about Lectins
Reducing Lectins in diet
Kickstarter Meal Kit Service
26 Day Water Fast in Costa Rico
The Ancestry Gene

Health: Novak Djokovic diet

What does it take to become the number one tennis player in the world?

A lot of practice. Nerves of steel. And, if you’re Novak Djokovic, a strict gluten-free, dairy-free diet that he says has played a major role in helping him attain the number one ranking.

Grand Slam Secret #1

Start Drinking in the Morning

Most of us have morning rituals, but mine is probably stricter than most.

The first thing I do out of bed is to drink a tall glass of room-temperature water. I’ve just gone eight hours without drinking anything, and my body needs hydration to start functioning at its peak. Water is a critical part of the body’s repair process. But I avoid ice water, for a reason. When you drink ice water, the body needs to send additional blood to the digestive system in order to heat the water to 98.6 degrees. There’s some benefit to this process—heating the cold water burns a few additional calories. But it also slows digestion and diverts blood away from where I want it—in my muscles.

Grand Slam Secret #2

Eat Some Honey

The second thing I do might really surprise you: I eat two spoonfuls of honey. Every day. I try to get manuka honey, which comes from New Zealand. It is a dark honey made by bees that feed on the manuka tree (or tea tree), and has been shown to have even greater antibacterial properties than regular honey.

I know what you’re thinking: Honey is sugar. Well, yes, it is. But your body needs sugar. In particular, it needs fructose, the sugar found in fruits, some vegetables, and especially honey. What it doesn’t need is processed sucrose, the stuff in chocolate, soda, or most energy drinks that gives you an instant sugar shot in the body, where you feel like “Wow!”

I don’t like “wow.” “Wow” is no good. If you have “wow” now, that means in thirty minutes you’re going to have “woe.”

Grand Slam Secret #3

Eat a “Power Bowl” for Breakfast

After a little stretching or some light calisthenics, I’m ready for breakfast. Most days I have what I call the Power Bowl, a normal-sized bowl I fill with a mixture of:

Gluten-free muesli or oatmeal

A handful of mixed nuts—almonds, walnuts, peanuts

Some sunflower or pumpkin seeds

Fruits on the side, or sliced up in the bowl, like banana and all kinds of berries

A small scoop of coconut oil (I like it for the electrolytes and minerals)

Rice milk, almond milk or coconut water

Grand Slam Secret #4

Have Breakfast #2 on Standby

One bowl of these ingredients is generally enough for me. If I think that I will need something more—I rarely do—then I wait about twenty minutes and have a little gluten-free toasted bread, tuna fish, and some avocado. I love avocado; it’s one of my favorites.

Grand Slam Secret #5

Pack Your Lunch with Carbs

For me, a typical lunch is gluten-free pasta with vegetables. The pasta is made from quinoa or buckwheat. As for the vegetables, the selection is vast. Arugula, roasted peppers, fresh tomatoes, sometimes cucumber, a lot of broccoli, a lot of cauliflower, green beans, carrots. I combine the vegetables with the pasta and some olive oil and a bit of salt. (I should say that on match days when I know I’ll have to practice around noon and play a match around three, I have a heavy protein with my lunch, as a foundation for the match. But in general, pasta is all I need.)

Eat This, Not That! tip: Like Djokovic, pair your carbs with high-protein foods.

Grand Slam Secret #6

Drink It In When You’re Working Out

During practice, I go through two bottles of an energy drink containing fructose extract. It’s not too heavy in the stomach, but allows me to replenish. The ingredients I look for in a drink are electrolytes, magnesium, calcium, zinc, selenium, and vitamin C. The magnesium and calcium help with heart and muscle function and prevent cramps. If it’s a humid day, I also have a hydration drink with electrolytes because I lose a lot of liquids.

After practice, I have an organic protein shake made from water mixed with rice or pea protein concentrate and some evaporated cane juice. I don’t drink whey or soy shakes. I find that, for me, this is the fastest way to replenish.

Grand Slam Secret #7

Snack Between Sets

Before a match, when I really want to fire up, I usually eat a power gel with twenty-five milligrams of caffeine. During the match, I eat dried fruits like dates. I have one or two teaspoons of honey. I always stick with sugars derived from fructose. Besides these examples, the vast majority of the sugar I consume comes from the training drinks I mentioned.

Grand Slam Secret #8

Have a Meaty Dinner

Later, when it’s time for dinner, I eat protein in the form of meat or fish. That usually means steak, chicken, or salmon, as long as it’s organic, grass-fed, free-range, wild, etc. I order meats roasted or grilled, and fish steamed or poached if possible. The closer a food is to nature, the more nutritious it is. I pair it with a steamed vegetable like zucchini or carrots. I may also have some chickpeas or lentils, or occasionally soup.