About Brooke Scheller, DCN, CNS:
Dr. Brooke Scheller is a Doctor of Clinical Nutrition and Board Certified Nutrition Specialist. She specializes in functional nutrition to support gut health, mood and mental health, and alcohol use. Dr. Brooke has over 12 years of training and experience in nutrition and functional medicine and has worked with both individuals and large organizations building nutrition programs to scale. She is also the founder of Condition Nutrition, a nutrition consultancy working with start up organizations in personalized nutrition, supplements, and health-tech.
Why Seafood Is One of the Best Foods of the Summer
When we visualize sunny summer days, we picture grilled foods, a table filled with fresh pasta salad, chopped veggies, and a big bowl of watermelon. This is no coincidence! These foods perfectly complement the summer eating styles that not only meet our cravings, but also provide nutrients (and hydration) that we need to feel our summer best. Integrating seafood into our summer diets can further give us the energy boost and sustenance we need to thrive in the warmer, more active months of the year.
Heavier proteins — typical grill fare like hot dogs and burgers — sometimes leave us feeling bogged down and even more fatigued than before we ate. Because of this, I personally am a huge proponent of swapping out beef, pork or other meats with seafood — not only for its “lighter” nature, but also its amazing summer health benefits.
Here’s how seafood can help you beat the heat and stay healthy all summer long:
How Seafood Can Boost Your Energy
Some of my favorite energy-boosting and anti-inflammatory nutrients are found in seafood. These include:
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Vitamin B12 and other B vitamins
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Omega-3 fatty acids
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Protein
B Vitamins
Vitamin B12 and other B vitamins are critical for production of energy — both physically and mentally. Coho salmon is especially high in vitamin B12, but each species of wild-caught seafood from Alaska is a good source of B vitamins.
Omega-3 Fatty Acids
While seafood is a source of relatively lean protein, several species are rich in omega-3 fatty acids — specifically, DHA and EPA, which are essential nutrients only found in seafood. These omega-3s help to reduce inflammation throughout the body, not only making us feel less brain fog and fatigue, but also help to protect our bones and joints during the busy summer months.
Protein
Protein is important during the entire year, but can be especially critical in summer when the heat starts to dull our appetite. Have you ever spent a long day in the sun only to find yourself without an appetite to have dinner? There is research that shows that we especially shy away from heavy proteins when it's warm. But protein is a key nutrient for good energy, healthy blood sugar levels, and even to build muscle after performing our favorite outdoor activities.
Try Pairing Seafood with Lighter Fare
Some research suggests that the higher amount of sun exposure we receive in the summer reduces our appetite, which is opposite from what happens with less sunlight during the winter. To ensure that you’re eating a diverse array of foods even when your appetite is on the lighter side, avoid preparing heavy, high-starch foods, like potatoes and pastas.
Instead, pair seafood with light, chilled salads, grilled veggies, and even cold grain-based salads tossed with light vinaigrettes (rather than heavy dairy-based dressings).
Recipes to try:
Hot Smoked Salmon and Lentil Bowl
Coho Salmon Summer Rolls with Crunchy Vegetables
Mix and Match Nurturer Bowl with Wild Salmon
Pair Seafood with Vegetables and Fruits for Hydration
We tend to become more dehydrated during the hot summer months, so it can be beneficial to include lots of fresh fruits and veggies that are high in water content. This helps to replenish our water and electrolytes without having to drink another dreaded glass of water.
Some of my favorite hydrating foods include:
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Watermelon
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Cucumbers
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Tomatoes
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Celery
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Lettuce
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Peaches
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Strawberries
Recipes to try:
Kimbap with Salted Cucumbers and Flaked Salmon
Greek Salad and Pan-Fried Pacific Halibut with Olive Tapenade
Pacific Cod with Spicy Stewed Tomatoes, Fennel, and Basil
The Best Way to Cook Seafood Outdoors
Turn on the grill outdoors instead of heating up the stove or oven and warming the house up. While grilling can sometimes produce charing that can have a negative effect on health, marinating your proteins in a vinegar-based marinade can help combat some of these negative effects.
Grill up your favorite fish and produce — some of my favorite things to grill include fresh mango, kale (yes, you can grill kale!), and grilled salmon and halibut.
Recipes to try:
Grilled Salmon and Mango Salad
Mediterranean Pacific Halibut Skewers with Vegetables
Grilled Pacific Rockfish with Herby Zhug Sauce
Be sure to stock your kitchen with sustainably-caught fish and shellfish by sourcing your seafood online from Wild Alaskan Company. You’ll get high-quality, wild-caught seafood delivered straight to your doorstep. Choose your fish subscription box today.
