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Interval Workout and a Yummy Salmon Recipe

Interval Workout and a Salmon Recipe.

by be truly nourished.

Hi everyone!

Today we have teamed up with Right Path Fitness and he has provided a new workout routine for you that I tried this morning and a recipe that I also tried last night.

I have made known (or at least I think I have) that I love doing interval workouts. My favorites can be seen under my “workouts” page! Today, I didn’t really want to do any of those, so I teamed up with Tamas and tried his while at the gym.

General Warm-up/Flexibility Routine

Touch Toes – 15 Reps (Touch toes quickly, come right back up and repeat)
Lunges – 10 reps/leg
Side Lunges – 10 reps each direction
Butt Kicks – 25 yards
High Knees – 25 yards
Arm Circles – 20 reps
Trunk Twists – 20 reps
Side Bends – 20 reps
Weeks 1-2

Monday – AM Full Body Weight Training
Tuesday – PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Wednesday – AM Full Body Weight Training
Thursday – PM HIIT Workout 30 Seconds Brisk Walk, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Friday – AM Full Body Weight Training
Saturday and Sunday – Rest

This was a great workout! The last 1.5 min of work (with the 30-sec increments of decreasing speed from 9-8 mph) was killer. I also really liked recovering with walking and then easing back into the hard working part of the interval with running at 6.0 mph. This was a change from my usual intervals where I just do hard work and then recover…it added another component where moderate work was in between the recovery and hard work. I loved it 🙂 .

Now, on to dinner last night. It was super tasty.

Baked Salmon with an orange glaze, sugar snap peas, and a salad (not pictured)
I adapted the recipe from my “The Best of Clean Eating” cookbook. The original recipe only serves two and I found it posted online here.

Here is the recipe according to how I made it 🙂 .

Baked Salmon with Orange Glaze

Serves 5 (or more if you don’t want big pieces of fish)

Ingredients for baked salmon

5 large salmon fillets (we had about 2.8 lbs of fish)
3 cups chopped spinach
2 cups sliced mushrooms
4 medium tomatoes, chopped
Ingredients for homemade orange glaze

8 tbsp 100% fruit orange marmalade
1 tsp minced fresh ginger
1 tsp minced fresh garlic
2 tsp tahini

Instructions for orange glaze:

1. In a microwaveable bowl, combine marmalade, ginger, garlic, and tahini.

2. Stir very well with a whisk or fork.

3. Heat for 3 minutes. Stir well.

Instructions for salmon:

1.Preheat oven to 375 degrees.

2. Place salmon fillets (skin side down) in a baking dish sprayed with cooking spray. **If you have more than three fillets, I would recommend using two baking dishes so the fillets and toppings can be spread out. See note below.

3. Mix remaining ingredients until well blended and spoon over salmon.

4. Bake for 25-35 min or until salmon flakes easily.

**NOTE: I suggest that if you have more than 3 fillets that you use two baking dishes. We used one dish and it took longer (35 min) to bake, likely because the fillets were too bunched up and there was too much topping covering everything. Baking time would likely be closer to 25 min if everything is more spread out in two dishes.

5. Top with orange glaze

Oh my goodness, this was seriously awesome! It was not at all heavy and the orange glaze flavor mixed so well with the flavors of the salmon and its toppings. I will absolutely be making this again. And, it wasn’t hard…SCORE! 🙂

I am so proud of myself. Who knew that I would be able to be successful with something like this? I’m loving it!

Why Mom Was Right About Vitamins

Are you taking a supplement or multivitamin? Are you knowledgeable about which minerals and vitamins keep you healthy? Learning more about nutrition is useful, no matter what your level of understanding. Continue reading to find out beneficial details on the topic.

To have excellent bone health, make certain you have enough calcium in your diet plan. You require Vitamin D to assist your body absorb calcium. You can get vitamin D with sunshine, food, and supplements. This can assist you to absorb the required calcium that you require.

If you have actually reached menopause, prenatal vitamins are not a good idea. Some ladies take these vitamins when not pregnant for their favorable effect on hair and nails. This is typically safe, but not wise for females that have already been through menopause because it includes more iron than they need.

One of the biggest issues facing kids today is an absence of minerals and vitamins in their diet plans. We typically get hold of a box meal and see that they declare it’s healthy when the truth is the bad active ingredients typically surpass the excellent. Ensure that you are supplementing your child’s diet plan with all of the major minerals and vitamins.

Always tell your physician if you are taking vitamin or mineral supplements when you are prescribed with medication. Some prescribed drugs conflict with certain vitamins, which can lessen or enhance the efficiency of the drug. This can have unfavorable repercussions on your body if you do not inform your physician of supplements you are taking beforehand.

In today’s fast-moving world, many people count on junk food restaurants. This leads to vitamin insufficiency. Get some supplements to make sure you’re getting adequate minerals and vitamins every day.

A great deal of individuals aren’t proficient at taking in vitamin B12, specifically as they grow older. You might have the ability to take it in, however you will not be able to absorb it properly. The key right here is to obtain your levels checked yearly and consider supplementation with shots if need be.

Everybody who stays in a northern environment requires vitamin D, right? Not necessary! In fact, the paler your skin, the lesser time you need to stay in the sun to get an adequate quantity of vitamin D. The darker your skin, the more probable you are to require vitamin D supplements.

While light skinned people just require about 20 minutes of sun daily to obtain their dose, individuals with very dark skin might need two hours or more. You can always have your physician test you for vitamin D insufficiency and get a supplement only if you need one.

When you decide to take vitamin supplements, look for a mix of vitamins that is right for your requirements. There are a range of multivitamin solutions for babies and little ones that focus on the requirement of a growing youngster. As you age, your body has various demands, so look for a formula that is right for older men and women.

Minimize your alcohol consumption. Alcohol is often toxic to vitamins. Vitamins can lose their efficiency when confronted with alcohol. FDA standards call for no more than 21 units of alcohol for women and 14 for men every week (one unit is 10 ml of pure alcohol). Stay within these limits to take full advantage of the results of your vitamin intake.

Remember that you require minerals. Vitamins are essential to a healthy diet plan, but minerals should not be ignored. They increase the efficiency of enzyme function, and they are essential to nerve and bone communication. The majority of fruits and vegetables have them, so make sure you obtain them in your diet.

If you are on blood thinners, make certain to speak to your doctor prior to you take vitamin K. This vitamin can affect the result of your prescribed medication, resulting in significant wellness repercussions. It is important to seek doctor’s advise before taking a supplement if you are on any medication.

Don’t forget your youngsters! Children require supplements just as much as adults do, so be sure to pick up a natural, sugar-free choice for them to take every day. If you have kids who are particular eaters, they require the vitamins even more than anyone else, so select something they’re willing to chew on.

Although all vitamins and minerals are essential, some are more important for growing children. When preparing your youngster’s diet plan, make sure they are getting enough vitamins A, C and D, along with the B vitamins. Calcium and iron are also extremely important for your growing kid’s bodies.

If you want to get the nutrition found in certain veggies don’t like eating them, consider buying a juicer or food processor. You can mix flavors to produce a drink that’s more appealing than a plate of broccoli would have been and still get the dietary benefit of each ingredient.

If you are feeling depressed, Omega-3 supplements might be simply what you need. While individuals who have a diet high in fish will have plenty of these fatty acids in their body, those who don’t consume much fish could get more Omega-3s in fortified eggs or with supplements.

There are loads of information on the topic of vitamins and minerals. You need to know what they do and how they benefit you in order to buy exactly what you require. Use the pointers and recommendations you’ve read here to help you discover what best matches your dietary requirements.

How Eating Healthy Made Me a Better Person

It is essential to eat properly as the foundation of good health is having nutritious diet. Most of us may seem to be on a healthy diet, but we need to be sure that we are not missing the vital nutrients in the meals. There are some great eating healthy tips here for your consideration in ensuring your daily meals are as healthy as possible. Couple sites with great
Make use of spices and flavouring while preparing your low calorie and low fat meals. This is so that your low fat food is not tasteless, and more importantly, with the variety tastes in your food, you feel more satisfied with less food.

Fish is a perfect low fat food and it provides high quality of protein, calcium and other essential minerals. The high omega 3 content it carries makes it the ideal food for the brain. Be sure to include fish in your meals, at least twice weekly.

If you like to prepare sandwiches for your meals, do opt for wholemeal bread over white bread. Stay away from high fat meat such as pastrami and avoid unhealthy condiments. Use light or fat-free condiments with lean meats such as tuna, chicken breast or turkey instead. Lean white meat helps in reducing a great deal of saturated fat intake while retaining protein in your diet. It benefits the health of your heart, and supplies the nutrients needed in growing and repairing our muscles.

Remember to take as much green vegetables as possible in your daily meals. To make your green dish tastier while maintaining healthy, try creative ways in preparing them. For example, if you are too tired of eating steamed broccoli, you can try roasting it with olive oil with a sprinkle of sea salt on it. Serve it with a few drops of lemon and some grated Parmesan.

Salad is another healthy choice of food, but wary of your intake of the salad dressing that comes with it. Some salad dressing contains high content of nutritionally detrimental elements, like fats, which can be found in various salad dressings. Always ask for the dressing to be served separately in a cup from the salad when you are dining in a restaurant. In this way, you can avoid taking in too much salad dressing without you realizing it.

Do not eat excessively. Eat when you are hungry. Some people have the tendency to eat to relieve boredom or stress. A common mineral over consume by this group of people is sodium. It is common knowledge that sodium is a vital element for our nervous system to function properly. However, taking in too much of sodium can potentially lead to ailments like high blood pressure. Avoid fast food totally if possible. A site i recommend with great health and fitness tips and recipes

Excessive eating could also result in too much saturated fat being consumed. Saturated fat is harmful to the body and could lead to heart disease, high blood pressure, high cholesterol and diabetes. To minimize consumption of saturated fat, be sure to use liquid plant oil, such as olive oil, coconut oil for cooking or frying.

It is really not too difficult in embarking on a healthy and nutritious diet journey. The basic principle of eating healthy is pretty easy to understand. The information provided in this article helped me took my first step into beginning a healthy diet journey. So join me and you will find yourself in better health than ever before you knew it.

Favorite Protein Pack Tzatziki Dip

This super easy protein packed tzatziki dip is the perfect accompaniment to your crudite platter, to dress your favorite salad, or over chicken. Disclosure: I was contacted by Chobani to develop a recipe using their Greek yogurt, I was not compensated for my time or ingredients. All opinions are my own.

But how on earth could I just choose one way to use this thick, creamy, and tangy yogurt? I’m currently swimming in farmers market vegetables, so I thought I’d try to make something to dip fresh vegetables (and yummy multigrain crackers) into. After a second of thinking my favorite Greek topping came to mind…… tzatziki!

Have you had Greek tzatziki sauce/dip before? It’s really the most refreshing & delicious creamy topping to anything really, but is particularly delicious over grilled chicken and vegetables. Add a sprinkle of feta cheese and you’re golden. I know this isn’t your typical tzatziki sauce, no dill in sight! But dill is one of those flavors that I just can’t take in large amounts, and since this is my own recipe, I do what I want! So really, you need to spend just 5 minutes to toss this together and it might just change your life annnnnd keep you full because it’s chalk full of protein. I know, you’re welcome!

Favorite Protein Packed Tzatziki Dip
Yields 1

Tzatziki sauce is a traditional Greek yogurt sauce. It’s typically full of fresh cucumbers, dill and citrus. Here’s a spin off of the traditional, but still as delicious and refreshing.

Ingredients

  • 1 cup Chobani Greek yogurt
  • 1/3 cup English cucumber, cubed
  • 1 teaspoon fresh thyme
  • 1 tablespoon fresh mint, julienned
  • 1/4 teaspoon garlic salt
  • 1 teaspoon lime juice
  • Fresh ground pepper to taste

Instructions

  • Mix all ingredients until well incorporated.
  • Serve

Notes
This delicious and simple tzatziki sauce is a unique protein packed sauce that’s delicious topping a salad, your favorite Greek gyro or salad, or as a dip for some pita chips or fresh vegetables.

Winter Beet and Kale Salad with Clementine Vinaigrette

I’m so excited to share this winter beet and kale salad! I’ve always been a salad-at-a-restaurant fan, but not so much a salad-at-home fan. The toppings really make a salad in my mind & I am too lazy to do all the chopping and planning to make delish salads on the fly. Just do a day of chopping & you’ll have lots of ready to use salad and entree toppings that are colorful, crunchy, full of flavor and really good for you!

I’ve made this one for many a party & it really is easy. Plus, it’s good and filling as I include whole grains, a lean protein and nuts to add a bit more protein and some fat (with a crunch) to fill me up. It’s really one of my favorites!

I initially made this for my family in the fall, honestly they were a bit hesitant at first, then it grew on them & my sister asks for it all the time. I mixed up my regular homemade lemon vinaigrette dressing to use up some Costco clementines & I’m just a bit obsessed. The color is fabulous & they’re sweeter, so I didn’t have to add as much sugar as I did to the lemon dressing. Win, win, win!

Prep Time
20 min
Cook Time
15 min
Total Time
35 min
Ingredients

  • 1 large bunch kale, leaves taken off stalks and massaged
  • 3 medium beets, washed, peeled, and cubed
  • olive oil
  • salt
  • pepper
  • 1/2 cup cooked quinoa
  • 1/2 bell pepper, sliced
  • 3 stalks celery, cut into small cubes
  • large handful pistachios, chopped
  • 2-3 ounces Chevre Goat cheese
  • Add grilled chicken if desired

Instructions

  • Set oven to 400 degrees
  • Drizzle olive oil, salt and pepper over cubed beets, bake for 15-20 minutes
  • Top kale with other veggies and dress with clementine dressing.

Notes

  • You can top the salad with any veggies you’ve got on hand!
  • This salad can serve as a main course or as a side salad