Maple-Glazed Salmon Salad with Walnut Oil Vinaegrette

Yield: 4 servings

A heart healthy salad, full of Omega 3s and satisfying enough to be the full dinner.

Ingredients

Walnut Oil Vinaigrette:
• ¼ cup walnut oil
• ¼ cup apple cider vinegar
• 1 tbsp balsamic vinegar
• 1 tbsp Dijon mustard
• 1 garlic clove, minced
• ½ tsp dried oregano
• ½ tsp salt
• ¼ tsp pepper
Salad:
• 1 tbsp olive oil
• 2 tbsp sugar-free maple syrup (I used Nature's Hollow) OR 2 tbsp real maple syrup
• 1 tbsp Dijon mustard
• ½ tsp maple extract (omit if using maple syrup)
• 1 lb salmon filet
• Salt and pepper
• 6 cups salad greens, spinach or a combination
• 2 red peppers, chopped
• 1 cup walnuts, lightly toasted

Instructions

1. For Walnut Oil Vinaigrette, whisk all ingredients together and set aside.
2. For the salad, preheat oven to 425F and brush a large glass or ceramic baking dish with olive oil.
3. In a small bowl, whisk together Dijon mustard, maple syrup and maple extract.
4. Cut filet into 4 even portions and arrange in baking dish. Sprinkle with salt and pepper and brush with glaze.
5. Bake 9 to 11 minutes, until fish is cooked through and flakes easily with a fork. Remove and let cool 10 minutes.
6. Divide salad greens between 4 large plates.
7. Sprinkle each with chopped red peppers and walnuts.
8. Top each with a salmon portion.
9. Pass dressing at table.

Notes

Serves 4. Each serving has 11 g total carbs and 5 g of fiber. Total NET CARBS = 6g (If using sugar-free maple syrup).

Banana Berry Protein Smoothie

• 1C Unsweetened Almond Milk
• 1/2C plain Greek yogurt
• 2 TBspn chia seeds
• 1 frozen banana
• 1/2C blueberries
• 1 scoop vanilla Whey "Anytime Protein" (http://www.shopabouttime.com/?Click=6817)      powder
• Handful of ice cubes

Macros

• Cals: 456
• Protein: 38g
• Carbs: 54g
• Fat: 13g
• Fiber: 12g

2012 Sports Illustrated Kids SportsKids of the Year, brothers Conner and Cayden Long

Great Tip for KB/DB Deadlifting

Health Club Consumer Report

I just came across the 2012 Health Club Consumer Report from the International Health & Racquet Sportclub Association (IHRSA).  They are as follows:

• Members visited fitness facilities an average of 102.5 times in 2011.
• Consumers paid an average of $42.55 in monthly membership fees
• 6.4 million Americans used personal training in 2011
• Those members who visited their club at least 100 days per year were...
• more likely to be male than female
• about 42.9 years old
• had at least a college degree
• had been a member for an average of 5.4 years 

How Many Pull-ups Does It Take To Make A Female Marine?

With the recent announcement of women being allowed in full combat in the U.S. Armed Forces, I was curious about specific physical fitness testing.  The New York Times ran a good article in today's paper about this very topic.  Check it out here: http://www.nytimes.com/2013/02/02/us/politics/first-pull-ups-then-combat-marines-say.html