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Besides being an excellent source of Omega-3 Fatty Acids, salmon is also full of high-quality proteins and low in saturated fat.

  • Salmon has nearly a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken, making it one of the healthiest items that you could eat.
  • Salmon is also low in calories. One serving contains approximately 183 calories, making it one of the lowest in calories among other fish.
  • Salmon contains enough of every essential amino acid required by our bodies for growth and the upkeep of muscle tissue.

Recipe: Honey-Soy Broiled Salmon

  • 1 scallion, minced
  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon rice vinegar
  • 1 tablespoon honey
  • 1 teaspoon minced fresh ginger
  • 1 pound center-cut salmon fillet, skinned and cut into four portions
  • 1 teaspoon toasted sesame seeds

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce. Preheat broiler. Line a small baking pan with foil and coat with cooking spray. Transfer the salmon to the pan, skinned side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Recipe: Smoked Salmon Dip

  • 8 oz. cream cheese, at room temperature
  • ½ cup sour cream
  • 1 tablespoon freshly squeezed lemon juice
  • 1 tablespoon minced fresh dill
  • 1 teaspoon prepared horseradish, drained
  • ½ teaspoon kosher salt
  • ¼ teaspoon freshly ground black pepper
  • 4 oz. smoked salmon, minced 

Cream the cheese in an electric mixer fitted with a paddle attachment until just smooth. Add the sour cream, lemon juice, dill, horseradish, salt and pepper, and mix. Add the smoked salmon and mix well. Chill and serve with crudités or crackers.

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Tis the season for chapped lips. While they can be quite a bother, there are some easy remedies to rid yourself of those pesky signs of winter- chapped lips.

 

  • Don’t lick your lips. This makes your already chapped lips worse.
  • Use a lip moisturizer with sunscreen.
  • Avoid washing your lips with harsh cleansers.
  • Sleep with a humidifier.
  • Avoid allergens like perfumes and dyes.
  • Stay hydrated.

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This month we celebrate “Fitmas” to the tune of the popular holiday song, “The 12 Days of Christmas.” A quick Google search can help you if you are not familiar with a particular exercise.

 

We wish you a Merry Fitmas and a Happy New Year! 

On the 1st  Day of Fitmas my trainer gave to me a push up on a Bosu ball. 

On the 2nd Day of Fitmas my trainer gave to me 2 jumping jacks and a push up on a Bosu ball.

On the 3rd  Day of Fitmas my trainer gave to me 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball. 

On the 4th Day of Fitmas my trainer gave to me 4 mountain climbers, 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball. 

On the 5th Day of Fitmas my trainer gave to me 5 kettle ball swings, 4 mountain climbers, 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball.

On the 6th Day of Fitmas my trainer gave to me 6 single arm rows, 5 kettle ball swings, 4 mountain climbers, 3 bicep curls, 2 jumping jacks and a push up on a Bosu ball.

Continued in Part II…

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The winter months can be very challenging for many people. Besides the stress of the holidays, money, and just feeling like you don’t have enough time to do what needs to be done, we lose the luxury of getting outdoors to de-stress. And losing precious hours of daylight doesn’t help either.  But there are a few ways that you can still take care of yourself and your mental health during the winter months. Here are a few of those tips.

  • Watch your news intake. If you feel negatively impacted by the news, limit your exposure. Some people spend hours in front of the television watching cable news and getting fired up by the political drama. Try limiting your news exposure to 15 minutes, then shifting your attention to something more uplifting. The same applies to scrolling through social media apps. Limit your time and move on to a more rewarding activity.
  • Bundle up and go outside. Regular exercise is not only healthy for your body, but also for your mind. As little as 15 minutes of moderate exercise a day can boost your energy, help you sleep better and improve your mood thanks to chemicals that are released in your brain. Being in nature has also been shown to relax your mind.
  • Meditation is a good practice, even if only for five to ten minutes a day.
  • Start a gratitude journal. Keeping a gratitude journal can significantly elevate your mood and mental outlook. At the end of each day, write down at least one thing that you are grateful for that day. It can be as minor as, “I enjoyed the sandwich I ate for lunch.” What tends to happen is the nature of your thoughts will change. You’ll start paying more attention to the happier moments, shifting your narrative from negative to positive.

 

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Over the past twelve months, there have been many top health and fitness discoveries made in thousands of labs across the country.  Here we will look at some of the top discoveries that will lead us to a happier and healthier 2023.

 

  • Chrono nutrition. “There has always been a two-sided debate over whether the time of day makes a difference in maintaining a healthy body weight. Classic scientific discourse has been the calories in vs calories out as the main factor, rather than timing, and often things like eating less in the evening or eating a large breakfast were dismissed as myths. However, a new study was published to show both are correct. While energy intake vs energy expenditure is crucial in weight management, when eating smaller or larger meals affects your appetite and blood sugar regulation, it is more about regulating how hungry you are throughout the day. You are less likely to overeat later in the day if you eat a larger (balanced) breakfast in the morning.”
  • Social media dietary advice.” A survey showed that 47% of people take health and nutrition advice from social media. However, worryingly especially on TikTok aimed at younger users, much of this information was incorrect and misleading, promoted by unqualified individuals and the platforms' algorithms promoting a toxic diet culture, contributing to disordered eating and body dissatisfaction.”
  • Sweeteners are terrible for your health. “Once promoted as a healthy alternative for those with a sweet tooth, artificial sweeteners have garnered significant controversy as synthetic food sources. Previous studies have shown that they can promote appetite and sugar cravings and contribute to higher body weight. However, this year saw a large-scale study, of more than 100,000 participants that linked their artificial sweetener intake (notable additives like aspartame, acesulfame potassium, and sucralose) to an increased risk of cardiovascular disease.”