3 tablespoons whole-grain or Dijon mustard
1 tablespoon sugar free maple syrup
4 4-ounce skinless center-cut wild-caught salmon fillets
1.Preheat oven to 450°F. Line a baking sheet with foil and coat with cooking spray.
2.Combine mustard and maple syrup in a small bowl.
3.Place salmon fillets on the prepared baking sheet.
4.Spread the mustard mixture evenly on the salmon.
5.Roast until just cooked through, 8 to 12 minutes.
Nutrition (Makes 4 servings)
Per serving: 148 calories; 4 g fat (1 g sat, 2 g mono); 53 mg cholesterol; 4 g carbohydrates; 3 g added sugars; 23 g protein; 0 g fiber; 276 mg sodium; 434 mg potassium.
Holiday Cranberry-Apricot Pork Roast with Potatoes
1 boneless whole pork loin roast (3 lbs)
4 medium potatoes, peeled and quartered
1 can (14 oz.) whole-berry cranberry sauce
1 can (15 oz.) apricot halves, drained
1 medium onion, quartered
½ cup chopped dried apricots
1 Tbsp. sugar
½ tsp. ground mustard
¼ tsp. cayenne pepper
1. Cut roast in half. Place potatoes in a slow cooker. Add the pork
2. In a blender, combine the cranberry sauce, apricots, onion, dried apricots, sugar, mustard, and cayenne. Cover and process for 30 seconds or until almost smooth.
3. Pour over pork. Cover and cook on low for 5-6 hours or until a meat thermometer reads 160 degrees and pork is tender
4. Remove pork and potatoes to a serving platter and bowl. Pour cooking juices into a pitcher; serve with meat and potatoes.
Makes 8 servings
Nutrition per serving: 433 calories; 8g fat (3g saturated fat); 85mg cholesterol; 35g protein; 56g carb; 4g fiber; 71mg sodium
Mixed Green Salad with Pomegranate Vinaigrette
1 lb. mixed baby greens (16 cups)
¾ cup pomegranate seeds
3 Tbsp. extra virgin olive oil
1 Tbsp. plus 1 tsp. fresh lemon juice
1 Tbsp. minced shallot or red onion
1 tsp. grated lemon zest
Salt and freshly ground black pepper
1. Toss together greens and pomegranate seeds in a large bowl.
2. Whisk together oil, lemon juice, shallot, zest and a pinch of salt in a small bowl. Allow dressing to sit for at least 10 minutes
3. Just before serving, whisk dressing, pour over greens and toss gently. Season with salt and pepper to taste and serve.
Makes 8 2 cup servings
Nutrition per serving: 80 calories; 6g fat (0.5g saturated fat); 2g protein; 7g carb; 2g fiber; 0mg sodium
Planks on a stable surface are an awesome exercise for core, hip and shoulder strength however planks on the TRX are even more challenging and effective as the core works harder to stabilize the body.
Now let’s take the intensity up a notch and create more movement by adding a lower body mountain climber. This new move will multiply the abdominal workout while simultaneously spiking the heart rate. With that spiked heart rate comes a higher metabolism and a greater calorie burn both during and post workout as your body recovers back to its original, homeostatic state.
Begin by adjusting your TRX to mid-calf length.
Then face away from the TRX anchor point and put your toes in the straps.
Get into a plank position with your hands directly under your shoulders, and keeping the back straight, begin your lower body mountain climber.
Go hard and fast until exhaustion. Rest and repeat as many times as you are able. Enjoy the burn!
Cheesy Turkey Enchiladas with Tomatillo Salsa and Cilantro
12 oz. shredded turkey
4 9 inch low-carb tortillas
2/3 cup fat-free spicy black bean dip
Salt and freshly ground black pepper
12 ounce jar tomatillo salsa
1 cup reduced-fat Mexican cheese blend
1/2 cup chopped fresh cilantro
1. Preheat oven to 450 degrees
2. Toast tortillas lightly under a preheated broiler. Keep tortillas warm by covering them with a clean kitchen towel as you go.
3. Stir the black bean dip into the shredded turkey. Season with salt and pepper to taste.
4. Lay the tortillas on a work surface and divide the turkey mixture among them. Fold the sides of the tortillas in over the filling an d roll the tortillas up tightly to encase the filling. Lay them side by side in a 9×13 inch baking dish.
5. Spoon the salsa over the tortillas and sprinkle with the cheese. Back until the cheese is bubbly and the enchiladas are hot throughout, 10-12 minutes.
6. Sprinkle the cilantro over the enchiladas and serve.
Nutrition – 314 calories; 10g fat; 38g protein; 32g carbohydrate; 18g fiber
2 cups fresh or frozen cranberries
1 Tbsp. grated orange zest
1/8 tsp ground cinnamon
1 cup water
1/2 cup Truvia
1. Place cranberries, zest, cinnamon and water in a medium saucepan over medium heat. Stir to combine
2. Bring to a simmer and cook, stirring occasionally, until berries have popped and compote has thickened, about 10 minutes.
3. Remove from heat and stir in sugar substitute to taste.
4. Let compote sit—serve at room temperature.
Makes 8 (3 Tbsp) servings
Per serving: 20 calories; 0g fat; 6g protein; 5g carbohydrate; 1g fiber; 0mg sodium
3 tsp. extra virgin olive oil, plus extra for baking dish
1 (3/4 lb) loaf whole-grain bread, cut into cubes (4 cups)
1 lb. sweet Italian-style turkey or chicken sausage
1/2 cup lower-sodium chicken broth
4 celery stalks, coarsely chopped
1 medium onion, coarsely chopped
1 Bosc pear, coarsely chopped (Bartlett or Anjou are good subs)
1 Tbsp. chopped fresh sage
1 large egg, lightly beaten
1/4 cup chopped fresh parsley
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1. Heat oven to 350 degrees. Lightly oil a 9×13 inch baking dish. Place bread cubes in a large bowl.
2. Remove sausage from the casings and break into 1/2 inch pieces. Heat 1 tsp of the oil in a large skillet over medium-high heat. Add sausage and cook until browned, about 3 minutes. Transfer to the bowl with bread cubes.
3. Return the skillet to the heat. Add 2 Tbsp. of broth and, using a wooden spoon, scrape any browned bits of sausage from the bottom of the skillet. Add the remaining 2 tsp. oil, celery and on-ion; cook until softened, about 6 minutes. Add pear and sage; cook 2 minutes more.
4. Transfer vegetable mixture to the bowl with the bread and sausage. Add egg and stir to combine. Add remaining broth, parsley, salt and pepper; mix well. Spread stuffing evenly in baking dish. Bake until top is crisply and stuffing is heated through—about 30 minutes.
Makes 12 cups
Per 1/2 cup: 80 calories; 2g fat, 0.5g saturated fat; 6g protein; 10g carbohydrate; 2g fiber; 127 mg sodium
The ultimate Sandbag was created by Josh Henkin for functional strength training.
Sandbag (Shoulder) Up Downs challenge lateral stability and dynamic motion.
Begin with the Sandbag in the front loaded position.
First, step back with the L. leg into a ½ kneeling position.
Next, bring the R. leg back into a tall kneeling position.
Then step forward with the L. followed by the right. Alternate lead legs.
For a greater challenge try a unilateral position, holding the sandbag on one shoulder as you alternate stepping back into and out of a kneeling position.
Strengthen the upper body, core and lower body simultaneously with this awesome combination move – the TRX Pike/Hip Abduction.
Adjust your TRX to the mid-calf position with both feet in the straps.
Beginning in a plank position with your hands under your shoulders. Next lift the hips up towards the ceiling and tuck your head as you move into the pike position. Then return to the plank and go straight into the hip abductor by bringing the legs out to the sides. Return to the plank and repeat.
(Note: the pike can be modified with a tuck).
Kettlebells were developed in Russia in the 1700s and are holistic in their nature in that they work several muscles simultaneously.
The Kettlebell Single Arm Squat Push-Press engages and strengthens the lower body, the core and the unilateral shoulder.
Start standing with your legs slightly wider than hip width apart and the kettlebell between your feet with the horn of the kettlebell horizontal.
Next hinge back at the hips and keep the back straight as you squat down to reach the kettlebell with your palm facing back.
To begin, dead clean the kettlebell from the ground straight up the center of the body to the chest in a rack position, keeping the upper arm next to the body, the wrist straight and the grip on the kettlebell relaxed.
Then squat down with the kettlebell locked into the shoulder and as you drive through the heels out of the squat, press the kettlebell overhead and finish with the palm facing forward.
Then bring the kettlebell back to the rack position at the chest and repeat your squat push-press.