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!