Monday, February 18, 2013

Maple-Glazed Salmon Salad with Walnut Oil Vinaegrette

Maple Glazed Salmon Salad Recipe
Yield: 4 servings
A heart healthy salad, full of Omega 3s and satisfying enough to be the full dinner.
    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
  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.
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" (      powder
  • Handful of ice cubes
  • 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

Tuesday, February 12, 2013

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 

Saturday, February 02, 2013

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: