The 12 Week Life Challenge: Workout Plan 3
Weights: perform 1 set of 100 reps per exercise, light weight (25% of your regular weight)
Monday
Resistance training moves 2, 3, 7, 9, 10 + Stair climber for 30 minutes, level 5 (no hands resting on railing!)
Tuesday
Resistance training moves 1, 4, 5, 6, 8 + Elliptical trainer for 45 minutes (15 minutes: incline 10, resistance 10; 20 minutes: incline 3, resistance 10, pedaling backwards, and pick up your speed and keep your RPM’s (revolutions per minute) over 100; 10 minutes: incline 15, resistance 10, pedaling forward)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 7, 9, 10 + Interval jogging for 45 minutes (5 minutes jog at incline 5, speed 5.0 MPH; 5 minutes incline 10, speed 3.4 MPH, alternate nine times)
Friday
Resistance training moves 1, 4, 5, 6, 8 + repeat cardio from Tue
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
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YOUR BLOG EDITOR: Video Fitness Coach Anita Stone http://www.videofitnesscoach.com
Welcome! Be sure to visit my home page and read my MAKEOVER STORY at http://www.VideoFitnessCoach.com!
Monday, December 27, 2010
The 12 Week Life Challenge: Workout Plan 3
The 12 Week Life Challenge: Workout Plan 2
The 12 Week Life Challenge: Workout Plan 2
Weights: 5 sets of 8 reps, heavy weight
Monday
Resistance training moves 2, 3, 7, 9, 10 + treadmill walk for 45 minutes at incline 12, speed 3.5
Tuesday
Resistance training moves 1, 4, 5, 6, 8 + elliptical trainer for 45 minutes (15 minutes at incline 10, resistance 8; 15 minutes at incline 5, resistance 8, pedaling backward; 15 minutes at incline 15, resistance 8, pedaling forward)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 7, 9, 10 + treadmill walk for 45 minutes at incline 15, speed 3.2
Friday
Resistance training moves 1, 4, 5, 6, 8 + repeat cardio from Tue
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
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YOUR BLOG EDITOR: Video Fitness Coach Anita Stone http://www.videofitnesscoach.com
The 12 Week Life Challenge: Workout Plan 1
The 12 Week Life Challenge: Workout Plan 1
The rules:
Cardio must be done after weights. And you must take at least one full day off every week, since your body builds strength while you’re resting, not while you’re working out.
WEEK 1
Weights: 3 sets of 15 reps, moderate weight
Monday
Resistance training moves 2, 3, 7, 9, 10 + treadmill jog for 40 minutes at incline 2, speed 5.5
Tuesday
Resistance training moves 1, 4, 5, 6, 8 + treadmill jog for 20 minutes at incline 2, speed 6.0, then 20 minutes of 30 seconds fast (incline 2, speed 8.0) and 30 seconds regular (incline 2, speed 6.0)
Wednesday
rest
Thursday
Resistance training moves 2, 3, 7, 9, 10 + elliptical trainer for 45 minutes at incline 10, resistance 8, strides per minute 130
Friday
Resistance training moves 1, 4, 5, 6, 8 + elliptical trainer for 45 minutes at incline 5, resistance 8, strides per minute 130
Saturday
rest or repeat Monday's cardio
Sunday
rest or repeat Thursday's cardio
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YOUR BLOG EDITOR: Video Fitness Coach Anita Stone http://www.videofitnesscoach.com
The 12 Week Life Challenge: Power Up Your Life!
The 12 Week Life Challenge: Power Up Your Life!
Are you ready to change your life for good? Welcome to the smart woman’s guide to becoming slim, strong, motivated, and focused in 12 short weeks.
We called in Jillian Michaels, the smartest, baddest, tough-love trainer out there—you’ve seen her on The Biggest Loser—to create your plan for success. Her secret: Not only does she reshape your body, she helps you reshape your thoughts so you’re focused, you’re motivated, and there’s no falling back into fat-producing patterns. When Michaels is your coach, failure is not an option.
HOW IT WORKS
For the next three months, we’ll give you a complete success tool kit:
flexible eating plans, exercises that get you out of the gym quickly, and—the secret that most plans leave out—strategies that employ your mind to help you motivate, focus, and transform. With this program, you could lose 5 to 8 pounds a month—that’s 15 to 24 pounds by March. This isn’t a lose-it-fast-then-gain-it-back scheme; this is the plan that works for life.
Every week, click on all the essential components of your success plan: Your Workout Plan, Your Food Plan, Log It, and Motivate Me.
Enter the Giveaway-A-Day every day for great prizes. On January 1st go back to enter for a New Balance 8000 elliptical trainer, worth $900, or a one-year Gold’s Gym membership, worth $600.
About your trainer: Jillian Michaels
Jillian Michaels not only gets in her clients’ faces, but also stays in their minds, so every time they think about making a bad choice, they know how to talk themselves out of it. Michaels knows how you feel (and what your excuses are!). She was once an overweight kid and teenager (age 13 and 155 pounds), and dropped the weight by eliminating junk food, white bread, and taking up martial arts. She didn’t lose the final 10 pounds until she started doing calorie math and making sure she consumed less than she burned.
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YOUR BLOG EDITOR: Video Fitness Coach Anita Stone http://www.videofitnesscoach.com
Sunday, September 12, 2010
HAWAIIAN CHICKEN
From my new program
21 Days to Fitness
Enroll here: http://www.21daystofitness.com
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Ingredients:
- 1 chicken cut up, or 4-6 chicken breasts
- 2-3 tablespoons oil
- flour (for dredging)
Prep Time: 10 mins
- Heat oil in skillet, dredge chicken in flour, and brown on all sides. Transfer chicken to baking dish, add rest of ingredients, and bake in preheated oven on 300 degree oven for 2 hours (or a 350 degree oven for 1 hr).
Wednesday, September 8, 2010
The Body Fat Solution: Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight
Order quickly and easily on Amazon!
Five Principles for Burning Fat, Building Lean Muscles, Ending Emotional Eating, and Maintaining Your Perfect Weight
by Tom Venuto
Tuesday, September 7, 2010
SMALL TRICKS TO LOSE A BIG BELLY
By Janet & Greta Podleski
Authors of Eat, Shrink, and be Merry
The simple, smart choices you make each day really do add up — like choosing bottled water over sugar-filled pop, fresh berries instead of ice cream for dessert, whole-grain versus white bread or a small, non-fat latté over a large one made with full-fat milk.
Make it Splurge-Worthy
When you get the urge to splurge on calorie-laden indulgences (and we all do!), rate the indulgent food on a scale of 1 to 10. If it isn’t a 9 or 10, don’t bother — it’s not worthy! There’s nothing worse than having to loosen your belt after eating a food that you didn’t really enjoy. Talk about waisting calories!
You Booze, You Lose!
Actually, you don’t lose! It’s not just the empty calorie wallop from alcohol that makes your Buttwider, it’s the alcohol itself. A mere three ounces of alcohol can reduce the body’s ability to burn fat by one-third! Holy Brown Cow! Alcohol, even if “low carb,” still raises blood sugar, stimulating insulin, the powerful fat-storage hormone. And it bogs down your liver, which is directly involved in fat metabolism. So drinking makes your liverwurst and your beer belly even worster!
Chill Out or Fill Out
When you’re under stress, the hormones cortisol and adrenaline rise. These stress hormones make us hungry, especially for sweets. No wonder “stressed” spelled backwards is “desserts!” These hormones also encourage your body to store fat around the middle, so ongoing stress can lead to a flabby abdomen — a flabdomen! Massage, deep breathing, yoga, listening to music, even laughing are good ways to turn off the cortisol tap.
Go Grazey!
It’s important to never let your tank run dry. Aim for smaller, more frequent meals (250-500 calories per meal, every 3 hours or so) to keep your metabolism (your calorie-burning furnace) stoked and your blood sugar even-Steven. Another good point: Studies suggest that exceeding 500 calories at any meal makes it easier for your body to store the excess calories as fat. So, Do Not Exceed the Feed Limit!
Yank Your Sweet Tooth
Sugar is your waistline’s worst enemy. It raises insulin (the fat-storage hormone) and it’s easily converted into fat--the type of fat that usually ends up around your middle! Plus, it’s an anti-nutrient — it takes away from your body, depleting it of nutrients, rather than contributing anything to it. The more sugar you eat, the more you crave. So try an experiment: For two weeks, eat nothing sweet. (You can have two pieces of fruit per day, but NOTHING else sweet. Watch the flab melt off your waist, almost like magic — Flabra-cadabra!
Join the Breakfast Club
Studies show that breakfast eaters are thinner, smarter, and nicer to be around! A hearty, healthy, high-fiber breakfast like oatmeal, fruit, whole-grain toast or whole-grain cereal does more than keep your brain cells, blood sugar and relationships operating smoothly. It also jump-starts your metabolism, so you’ll start burning fat and calories right out of the gate. Plus, eating breakfast prevents overeating at lunchtime. If you skipped breakfast, chances are you’ll be so famished at lunchtime you’ll snort down three McHappy Meals without a second thought. And that’s McSad.
Follow the 80/20 Rule
Try this: 80 percent of the time, choose foods that are nutritious — high in fibre, good fats, unprocessed, natural foods — and 20 percent of the time, have whatever it is you’re craving. If you’ve just gotta have that cheesecake, have a small piece, enjoy every mouthful, and then get back on the healthy eating track for the rest of the day. It’s not every morsel you eat that’s important; it’s what you do consistently, over the long haul that matters most.
Show Some Flex Appeal
Muscle is a calorie-zapping machine. A fat-burning furnace. For each pound of muscle you gain, you’ll burn an extra 50 calories per day just to maintain it. The more muscle you have, the more fat you’ll incinerate 24 hours a day, even while sleeping! So the more muscle you have, the more you can eat, as well! That’s reason enough for us to pick up a dumbbell! (And we’re not talking about internet dating here, either!)
Avoid Pop-o-matic Trouble
Be careful with diet sodas. People who drink beverages loaded with artificial sweeteners may actually develop cravings for real sugar, leading them to overeat. Plus, artificial sweeteners stimulate insulin, the dreaded fat-storage hormone, just like real sugar does. And they suppress the hormone leptin, which controls appetite. Sure seems like diet sodas might help you GAIN weight! Ouch! If you’re a soda-holic, limit yourself to one per day, or better yet, switch to lemon and water or cranberry juice and water.
Keep it Light at Night
Put a “closed” sign on your kitchen door at about 7:30 pm. You might be shocked to find out how many calories you absentmindedly nibble or chug while watching TV, surfing the net, helping kids with homework, or just puttering around. And you don’t have a chance to burn off those needless calories, either. Plus, this kitchen curfew gives your liver a break from digestion duties so it can concentrate on more important tasks (like restoring and detoxifying your body) during the night.
Get your copy of EAT, SHRINK, AND BE MERRY by clicking the ad above this article.
JOIN TODAY: Click here http://www.videohealthcoach.com/join.html
Friday, August 27, 2010
21 Days to Fitness: SPEED SALADS - How to make them quick and healthy!
Tuesday, August 24, 2010
WELCOME!
I WANT YOU TO ACHIEVE YOUR FITNESS GOALS!
What is your goal? Weight loss? Muscle? Flexibility?
13 years ago I changed my life with fitness. Read my Makeover Story here: http://www.videofitnesscoach.com. After being sick for 34 years, I finally became WELL. I went from obese aerobics flunkie to aerobics instructor junkie!
Now the most fun hour of my day is spent at the gym! (OK, except for the hours I am eating -- hee hee). Yes I still like to eat, and I EAT A LOT! But now I eat the right things. Yes, I still have treats, but I focus on stuffing as much healthy food in my mouth throughout the day as I can.
You'd like to eat right and lose weight, but don't know how? CLICK HERE: http://www.21daystofitness.com. You'll receive 21 daily emails that focus on creating healthy habits and eliminating bad ones.
If you have found this blog post, and you are not one of my fitness members, you are invited to join our FUN FITNESS group! If you have any comments, please leave them here or on my blog at: http://www.fitness.supersitesdirect.com.
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Thursday, August 19, 2010
10 HEALTHY FOODS - Part 1 of 10 "Cabbage"
Cabbage
This cruciferous vegetable is a major player in European and Asian diets.Why It's Healthy: One cup of chopped cabbage has just 22 calories, and it's loaded with valuable nutrients. At the top of the list is sulforaphane, a chemical that increases your body's production of enzymes that disarm cell-damaging free radicals and reduce your risk of cancer. In fact, Stanford University scientists determined that sulforaphane boosts your levels of these cancer-fighting enzymes higher than any other plant chemical.
How to Eat It: Put cabbage on your burgers to add a satisfying crunch. Or, for an even better sandwich topping or side salad, try an Asian-style slaw. Here's what you'll need.
4 Tbsp peanut or canola oil
Juice of two limes
1 Tbsp sriracha, an Asian chili sauce you can find in the international section of your grocery store
1 head cabbage, finely chopped or shredded
1/4 cup toasted peanuts
1/2 cup shredded carrots
1/4 cup chopped cilantro
Whisk together the oil, lime juice, and sriracha. Combine the remaining ingredients in a large mixing bowl and toss with the dressing to coat. Refrigerate for 20 minutes before serving. The slaw will keep in your fridge for 2 days.
Tuesday, August 17, 2010
P90x NUTRITION PROGRAM FREE!
There is no better way to do this than taking control of your energy, your emotions, your physical appearance and your abilities.
Being able to take control of your destiny is something millions of people are attempting to do right now at this very moment. The world over people are working harder and longer than ever before in an effort to take control of their lives financially, as their health, fitness and mental vitality painfully spiral out of control.
One of the best things you can do that truly will put you in control of your life is to take control of your health.
While many people are gaining unimaginable amounts of weight and losing control of their health sitting in office chairs in front of computer screens for hours on end, there is an elite few that are doing the exact opposite by taking control of their health and destiny eating well, and being active.
The great thing is this can be you too.
You can take control of your future and be the master of your own destiny in this unstable economic time by taking control of yourself. It is without a doubt (and some pretty compelling empirical data) that fit-bodied professionals are paid better, receive promotions sooner, work less and perform better than their sedentary plump partners. They also command non-verbal respect in and out of the boardroom.
It is also known that those who take part in daily active lifestyles eat better and have more energy for longer durations with fewer fluctuations in performance throughout the day allowing them to work smarter, faster and when necessary longer and get more done in less time.
It has been reported that a 30-60 minute workout first thing in the morning provides a mental and physical focus that allows an individual to complete 9 hours work in 8 hours or less, thus providing more time to enjoy more vacation time.
The three pillars of performance are:
- Nutrition
- Exercise
- Supplements
Join Beachbody today and receive the P90x NUTRITION PROGRAM free!
You can be a part of the exercise programs that are ROCKING the nation! P90x, Hip Hop Abs, Rev Abs, Rockin Body, Slim in 6, and many others are topping the popularity charts.
You can also receive personalized menus and recipes!
CLICK HERE TO JOIN and "be my buddy" on Team Beachbody!
Thursday, August 12, 2010
TODAY'S HEALTHY RECIPE - HOT SPINACH AND ARTICHOKE DIP - From www.21daystofitness.com
From my new program:
21 DAYS TO FITNESS
TODAY'S HEALTHY RECIPE
Ingredients:
- 1/2 (10 ounce) package frozen chopped spinach, thawed, drained
- 1 (14 ounce) can artichoke hearts, drained and coarsely chopped
- 4 ounces fat free or low fat cream cheese (room temperature)
- 1/2 cup fat free or low fat sour cream
- 1/4 cup fat free mayonnaise
- 1 clove garlic, very finely minced
- 1/2 teaspoon hot sauce
- 1/4 cup grated low fat Parmesan cheese
- 1/4 cup fat free shredded mozzarella
Preparation:
Today's Healthy Recipe from www.21daystofitness.com 'BARBECUE CHICKEN with Brown Rice'
1 skinless chicken breast
2 Tbsp. barbecue sauce
1 tsp. olive oil
1 cup fresh mixed vegetables (option: frozen or canned)
3/4 cup 90-second microwavable brown rice (option - cook brown rice ahead and take 1 portion out of freezer, warm in microwave)
1 Tbsp. sliced almonds
Grill chicken breast until chicken is 170 degrees in thickest part, about 8 minutes.
Brush with barbecue sauce. Saute vegetables in olive oil until tender, about 8 minutes.
Add rice until warm. Top with almonds.
Today's Healthy Recipe "Pasta w/ Ricotta" - From www.21DaysToFitness.com
Pasta with Ricotta
2 oz. whole-wheat noodles, uncooked
3/4 cup low-fat or fat-free ricotta cheese
1 cup zucchini, chopped
1 cup mushrooms chopped
1/2 cup fresh herbs: chives, basil and parsley
Option: add sliced baked chicken breast
Cook noodles, drain and return to pot.
Add other ingredients and cook for 5-7 minutes until warmed
Peanut Chicken Stir Fry - From www.21DaysToFitness.com
From my new program:
21 DAYS TO FITNESS
Peanut and Chicken Stir Fry
1 garlic clove, minced
1 tsp. fresh ginger, grated
2 tsp. olive oil
1 Tbsp. low-sodium soy sauce
2 cups frozen stir fry vegetables
3/4 cup 90-second microwavable brown rice (option: cook brown rice ahead and freeze in 1-serving portions, take 2 portions out of freezer and warm in microwave)
1/4 cup chopped rotisserie chicken breast (no skin)
2 Tbsp. chopped peanutsSaute garlic and ginger in oil and soy sauce for 1 minute.
Add vegetables, rice and chicken and saute until vegetables are thawed, about 8 minutes.
Top with peanuts.
Maple-Lime Salmon with Couscous - From www.21daystofitness.com
TODAY'S HEALTHY RECIPE
From my new program: 21 DAYS TO FITNESS
CLICK HERE TO ENROLL
Maple Lime Salmon with Couscous
1/4 cup whole-wheat couscous
1/4 cup water
1/4 cup cilantro, chopped
Dash salt and pepper
1 Tbsp. maple syrup
1 lime, juiced
4 oz. salmon
1 cup frozen broccoli, microwaved/heated (or fresh!)
1 tsp. olive oil
Put salmon on foil-lined cookie sheet.
Mix maple syrup with lime juice, pour on salmon and broil for 8-12 minutes, until flakes with fork.
Bring water and couscous to boil, remove from heat and cover for 12 minutes.
Stir cilantro in couscous and serve with salmon and broccoli drizzled with olive oil.
Healthy Lemon-Butter Pasta with Broccoli - From www.21daystofitness.com
2 oz. uncooked whole grain penne pasta
1 tsp. olive oil
2 cups chopped broccoli
2 cloves garlic, minced
1/4 cup white beans, rinsed and drained
1 lemon, juice and zest
1 1/2 Tbsp. light butter-flavor margarine spread (trans-fat free)
1 Tbsp. pine nuts
Boil pasta according to directions. Saute broccoli and garlic in olive oil until tender, about 6 minutes.
Stir in lemon juice, zest and butter spread.
Toss pasta in pan until coated in sauce.
Top with pine nuts.
Chocolate Shakeology Pie - From www.21daystofitness.com
No one knows where this original recipe came from, but it tastes delicious and gives you a protein punch from the tofu--in addition to the more than 70 healthy ingredients in Shakeology.
Chocolate Shakeology� Pie
1/4 cup peanut butter
1/4 cup fat free sour cream
1 container silken tofu (12 oz.)
1 1/2 scoops Chocolate Shakeology
2 Tbsp. skim milk or soy milk
2 Tbsp. agave nectar (or maple syrup)
1 whole-grain graham cracker pie crust, low fat if possible
Blend or food-process peanut butter, sour cream, tofu, Shakeology, soy milk, and agave nectar until smooth and creamy, adding more soy milk if necessary. Pour into pie crust, and refrigerate until firm (about 1 hour). Serves 6.
Preparation time: 10 minutes, plus 60 minutes in fridge
HEALTHY APPLE CRISP - From www.21DaysToFitness.com
Today's Healthy Recipe
From my new program:
21 DAYS TO FITNESS
CLICK HERE TO ENROLL
Apple Crisp
What's as American as apple pie? Well, the obesity rate for starters.
Apples are certainly healthy, and apple pie flavorings like cinnamon are also healthy. In fact, some studies have shown that cinnamon may help stabilize blood sugar levels and even lower blood cholesterol.
However, once you mix it all up in a shortening-laden crust with a cup or two of sugar, most of the health benefits go right out the window.
Try this easy-to-make recipe for an apple crisp, and you'll get apple pie flavor without getting fat. For extra fiber, don't peel the apples.
You can also experiment with other favorite fruits, like peaches or blueberries, instead of or in addition to the apples.
- 4 cups apples, peeled and sliced
- 2 Tbsp. maple syrup (option: Agave Nectar)
- 1 tsp. cinnamon
- 1/2 cup rolled oats
- 2 Tbsp. brown sugar
- 2 Tbsp. flour, whole wheat (or soy flour)
- 2 Tbsp. butter, organic, from grass-fed dairy cow
Preheat oven to 375 degrees. In a medium baking dish, combine apples, maple syrup, and 1/2 tsp. of cinnamon. In a separate mixing bowl, combine remaining ingredients. Top mixture in baking dish with mixture from bowl.
Bake for about 30 minutes or until apples are soft. Serves 4.
Preparation Time: 10 minutes
Giant Fruit Salad
From my new program:
21 Days to Fitness
CLICK HERE TO ENROLL
Giant Fruit Salad
You can layer the fruit with yogurt for a delicious parfait, or add some granola or nuts for a little crunch, too.
- 1 red apple, unpeeled, cored, and diced
- 1 Granny Smith apple, unpeeled, cored, and diced
- 1 cup green grapes, seedless
- 1 cup red grapes, seedless
- 1 cup blueberries
- 1 cup raspberries
- 1 cup cantaloupe, balled
- 1 cup honeydew, balled
- 1 cup pineapple tidbits
- 1 banana, sliced
- Lemon juice
MEXICAN BEAN TOSTADAS - From www.21DaystoFitness.com
These tostadas can be individualized to your family's preferences, topping them with the condiments of your choice. Serve with mexican rice for a delicious supper, or use smaller corn tortillas and serve as an appetizer. Prep Time: 5 minutes
Cook Time: 8 minutes
Ingredients:
- 4 6-inch corn tortillas
- 1/2 tsp salt
- 1 16 oz. can fat-free refried beans
- 1 cup shredded lettuce
- 1/2 cup chopped fresh tomatoes
- 2 oz. shredded fat free or part-skim mozzarella cheese
- 1/2 cup sliced black olives (about 20)
- 1/2 cup salsa
- 1/4 cup fat free sour cream
Preparation:
1. Preheat the oven to 375�F.
2. Place the corn tortillas on a baking sheet coated with cooking spray. Spray the surface of the tortillas with cooking spray, and sprinkle evenly with the salt. Bake for 7-8 minutes, or until crisp. Check on the tortillas periodically to avoid burning.
3. Heat the refried beans in a small saucepan over medium heat, stirring occasionally, until heated through.
4. Top each tortilla with about 1/3 cup of beans, 1/4 cup of lettuce, 2 tablespoons chopped tomatoes, 1/2 oz. cheese, 2 tablespoons olives, 2 tablespoons of salsa, and 1 tablespoon of sour cream.
Serves 4
1. Preheat the oven to 375�F.
2. Place the corn tortillas on a baking sheet coated with cooking spray. Spray the surface of the tortillas with cooking spray, and sprinkle evenly with the salt. Bake for 7-8 minutes, or until crisp. Check on the tortillas periodically to avoid burning.
3. Heat the refried beans in a small saucepan over medium heat, stirring occasionally, until heated through.
4. Top each tortilla with about 1/3 cup of beans, 1/4 cup of lettuce, 2 tablespoons chopped tomatoes, 1/2 oz. cheese, 2 tablespoons olives, 2 tablespoons of salsa, and 1 tablespoon of sour cream.
Serves 4
SALMON WITH CITRUS SALSA
Ingredients:
- 4 5-ounce salmon fillets
- 1/4 tsp salt
- 1/4 tsp ground red pepper
- 1/4 tsp ground paprika
- 1 cup mandarin orange segments
- 3 Tbsp chopped fresh cilantro
- 2 green onions, chopped (about 1/4 cup)
- 1 Tbsp apple cider vinegar
- 1 tsp canola oil
- 1/8 tsp salt
Preparation:
1. Preheat oven to 350�.
2. Place salmon, skin side down, on a baking sheet coated with cooking spray. Combine salt, ground red pepper, and paprika in a small dish. Sprinkle mixture evenly over salmon fillets.
3. Bake for 10-15 minutes, or until fish flakes easily with a fork.
4. While fish is baking, slice orange segments into 1-inch pieces. Combine orange segments, and the next 5 ingredients in a small bowl.
5. To serve, spoon about 1/3 cup of the salsa onto each salmon fillet.
Serves 4
Per Serving Calories 221, Calories from Fat 81, Total Fat 9g, (sat 0.5 grams), Cholesterol 80mg, Sodium 203mg, Pro 30g, CHO 5g
Sunday, August 1, 2010
ENROLL TODAY: "21 Days to Fitness" --- August 1-21 ---
"21 Days to Fitness"
Here's the August BONUS ~~
ENROLL FREE today only -- click here:
http://www.21daystofitness.com