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Wednesday, December 30, 2009

Orange Glazed Salmon with Avocado Salsa

Yield 8 (3 oz servings)
21 g protein/serving

Ingredients:
Four 6-ounce fresh salmon filets
1 ½ tablespoons olive oil
4 tablespoons fresh orange juice
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon paprika
½ teaspoon black pepper
1/8 teaspoon allspice
1/8 teaspoon cayenne pepper

Salsa
1 large avocado, diced
½ cup diced red onion
1 orange, diced
1 jalapeno pepper, seeded, ribs removed, and diced OR 1/8 teaspoon cayenne pepper
2 teaspoons fresh lime juice
3 tablespoons fresh orange juice
2 tablespoons fresh cilantro, minced
Kosher salt and black pepper to taste

Method:
1. In baking dish combine olive oil and orange juice. Lay salmon in mixture and turn to coat.
2. In a small bowl combine salt, onion powder, paprika, black pepper, allspice, and cayenne pepper. Sprinkle over each side of salmon filets. Set aside to marinate for 30 minutes.
3. In a small bowl combine the avocado, red onion, orange, jalapeno, and cilantro. Season with salt and pepper to taste. Cover and chill.
4. Heat large skillet over medium-high and lightly coat with vegetable cooking spray. Add salmon and cook for 4-5 minutes. Turn and cook on other side for 2-3 minutes or until fish flakes easily. Serve with chilled avocado salsa.

posted by Shannon Smiley, RD at 8:33 AM

Monday, December 7, 2009

Creating a Holiday Survival Plan

 

The holiday season is traditionally a difficult time for weight management. Between the cookies that lurk everywhere you turn and the increased social events and obligations which crowd out exercise, its easy to make the transition from overwhelmed to out of control.

This year can be different. With realistic expectations and planning, you can protect your hard work and enjoy the season's festivities. Use the following guide to formulate your personal Holiday Survival Plan. Write your answers down and revisit them often.
*************************************************************************************
Holiday Survival Plan

1. Holiday foods I want to indulge in (really like):

2. Holiday Foods I might be tempted to eat but agree to pass up:

3. Plan for physical activity:

4. Situations that may be challenging to me:
__Food in workplace
__Parties
__Edible gifts
__Family Gatherings
__Preparing food for others
__Eating while shopping
__Eating while traveling
__Emotional eating
__Making time for exercise
__Other_________________________

5. Three ways to protect myself from temptation in challenging situations:

6. People I can ask for support:

7. My reasons for working on lifestyle changes this holiday season:

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posted by Liz at 12:01 AM

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