sweet potato crusted salmon

i love, love, love to eat fish.  the only problem is that i hate to cook it.  the reason for that is because i get bored either grilling or baking it.  i needed to break out of my fish ritual and try something new.  that's where this recipe came from.  this sweet potato crusted salmon is one of my favorite recipes.  not only is it delicious and different, but it is super healthy.  sweet potatoes and salmon are two of my superfoods.  here is why!

salmon is full of heart healthy omega 3 fatty acids.  an adequate intake of omega 3 fatty acids has been linked to decreased risk of heart disease, stroke, high blood cholesterol, and high blood pressure.  salmon is also a great source of vitamin d (healthy bones!) and selenium (healthy joints!).  sweet potatoes are an excellent source of vitamin b6 which helps to lower homocysteine and prevent heart attacks.  sweet potatoes are also rich in vitamin c which not only benefits the immune system, but is also beneficial to digestion and skin health.  iron is also found in these spuds.  iron gives us energy and forms blood cells.  lastly, sweet potatoes contain magnesium which is essential for healthy artery, blood, bone, heart, muscle, and nerve function.  good foods, yummy foods.  now for the recipe...

ingredients:
2 salmon filets (try wild-caught if possible)
a large sweet potato, peeled and shredded
1 egg and 2 egg whites
1/2 cup of flour seasoned with salt and pepper
2tbs light oil
2tbs butter

in a baking dish, add flour with salt and pepper.  in a medium bowl, whisk together the egg and whites.  heat a large skillet over medium to high heat and combine a 1tbs of oil and 1tbs of butter (or enough to coat the bottom of the skillet).  allow the mixture to heat up.  in the meantime, preheat your oven to 375°.

judging by the size and shape of your filets, spread two thin layers of shredded sweet potato in the skillet (one for each filet).  next, quickly dredge each filet in the flour mixture followed by the egg wash and set on top of the sweet potatoes in the skillet.  cook the fish on one side, 4-6 minutes, and lift the fish up with a spatula.  while holding the fish, spread another thin layer (about the size and shape of your filet) of sweet potato in the skillet and flip the uncrusted side of the fish on top of it.  repeat with the other piece of salmon.  cook on that side for 2-3 minutes, then place the entire skillet in the oven for 4-7 minutes.  the fish will come out with a gorgeous sweet potato crust and the fish remains super moist.  delicious!

post workout nutrition

it's hard to ignore the abundance of ads surrounding post workout nutrition.  eat this!  drink that!  but, what does your body really need after a workout? and more importantly, WHY does your body need it?  by understanding why your body needs certain nutrients to recover from a workout, you're more likely to make sure that your body gets what it needs.  so let's expose the nitty gritty of what goes on with your body during and after your workout and what you can do to replenish.

after your workout, your muscles are torn, glycogen (energy stored in muscles) is depleted, and your body may be in a process of catabolism (tissue breakdown).  have no fear, providing your body with the nutrients it needs can stop all of these processes.  studies have shown that carbs are more efficiently stored as glycogen post workout and protein synthesis (building of new muscle) is accelerated.  obviously, we need to take advantage of this crucial time and feed the body exactly what it's craving..carbs and protein!

those who ingest carbs and protein after their workouts have higher levels of growth hormone and insulin than those who only drink water after exercising.  these two hormones are essential for muscle growth.  carbohydrates increase the levels of these hormones and prevent protein from being broken down and excreted.  your body is also able to absorb and utilize amino acids (building blocks of protein) better after a workout.

now that you know why you need to do it, let's get started on how to do it.  immediately after your workout, drinking water is essential.  our bodies are 80% water.  not only do we lose water when we sweat, but water is also lost the harder our muscle work.  our bodies need water in order to form and burn the energy within our cells.  next are the carbs.  by ingesting fast acting carbs, we can quickly raise blood sugar levels and get nutrients to our muscles as fast as possible.  these carbs should have a high glycemic index.  finally we finish with protein.  preferably, both your protein and carbs should be in liquid form so they can be ingested and absorbed quicker.  my favorite post workout treat is chocolate milk.  8 ounces of skim milk and 2T of Hershey's chocolate syrup.  for about 190 calories, 37 grams of carbs, and 8 grams of protein, this is the perfect post workout recovery source.

fall is in the air

i know its technically still summer, but as soon as labor day weekend hits, i am all about the autumn season.  usually i get excited for football and thanksgiving, this year is different.  this year, more than ever, i cannot wait for apple picking, baking, pumpkin carving, and decorating.  there is nothing better than picking apples with loved ones on a sunny fall day with a cool breeze in the air, snacking on the various varieties as you walk around, then bringing your delicious finds home to make some amazing goodies.  you can't just bake with any apple though.  it is important to keep in mind which apples are good for baking, cooking, or just eating.  so, here is a guide to help you choose the apple that best suites your needs.

this fall, i plan to take my apple creations to a whole new level.  apple pie and apple crisp are a must, but i MUST try an applesauce in the crockpot.  i have heard so many good things about crockpot applesauce that i need to taste it for myself.  dried apple chips, homemade apple cider, and apple muffins will also be on the menu.  what are your favorite apple recipes?  the countdown to apple picking beings now!

work it, baby

as a trainer, i'm intrigued by different diet and exercise claims and advertisements.  like, "buy this piece of equipment and lose 6 inches off your waist" or the "30 day juice diet".  diet and exercise go hand in hand.  there is no "one size fits all" plan.  that's why trainers can be so fundamental to your overall health.  we're trained to tailor a fitness routine to each client and customize it to their needs and abilities.  a trainer holds you accountable for your actions.  the tips and tricks i give my clients allow them to make more informed decisions when grocery shopping or eating out.  some even feel guilty when they have the hot fudge sundae (it is okay to indulge every so often!).  but what is a good workout regimen to follow?  how do you know if your frequency and intensity are enough to contribute to your goals?  here is my workout guide...

cardio! whether you're running, biking, rowing, on the elliptical or stairmaster, never underestimate a good session of cardio.  on average, aim for at least 30 minutes per day, 5 days per week.  if you're a beginner, start with 3 non-consecutive days per week.  varying the intensity is also important.  be aware that you can overdo it.  more than 6 days per week doesn't allow your body to rest which can do more harm than good and could result in injury.  some health benefits are:

• increased heart rate helps to burn fat
• a strong heart and increased lung capacity
• a release in serotonin relaxes you and boosts your mood
• reduced risk of heart disease, high blood pressure, and diabetes

pump it up.  no workout is complete without weight training.  weight training will strengthen and tone muscles while boosting your metabolism.  a higher metabolism = more calories burned throughout the day.  many women are afraid to use weights for fear of building big muscles and losing their curves.  fear not ladies!  there are weight training routines that will leave you feeling fit and feminine.  i could go on and on so if you want more detail, just ask!  still afraid to pick up the weights?  calisthenics (using your own body weight as resistance) can definitely get the job done as well.

now breathe.  yoga is a great way to de-stress and increase flexibility.  i absolutely recommend taking at least one yoga class per week.  its a great way to connect both your mind and body while exercising.  instructors are great at knowing their students limitations and correcting form during class (thus preventing injury).  if your gym doesn't offer yoga, many studios offer free classes to first time students.

get out and get moving ladies!

more lobstah please!

this weekend, my boyfriend and i took a trip to north conway, new hampshire.  getting out of the city and taking in the majestic view of the country is something many people take for granted.  whether you're looking for a romantic weekend getaway or a fun filled family vacation, north conway has something to offer everyone year round.  we spent our days checking out the local shops and crafts fairs, but my favorite part was the dining.  i love going to new restaurants and trying new dishes.  we had some of the best food this weekend and now its my goal to re-create some of that deliciousness.  lobster eggs benedict and lobster bisque are the two items that really stick out in my mind.  i'll keep you all posted on the outcome of my creations :)

with lobster in mind, i want to talk a little about the correct way to cook a lobster.  most of us just bring water to a boil and drop the little guys right in.  but how long do you leave them in and how do you know if they're really done?  the most accurate way to determine if your lobster is cooked is by using a food thermometer.  lobsters should have an internal temperature of about 145ºF when cooked.  don't have a food thermometer?  its alright, lobster should have a pearly shine and the flesh should be opaque when cooked.  it is important to remember to keep seafood refrigerated.  once seafood has been cooked, don't leave it out for more than an hour.  bacteria thrive at temperatures between 40ºF and 140ºF.  keep hot foods hot and cold foods cold!

here we go!

first off, i should let everyone know that i hate using capital letters.  lower case is much better.  with that being said, i'd like to thank everyone for visiting my page.  please be patient with me as i get started.  i've actually been a little preoccupied lately.  i noticed my first wrinkles developing on my forehead.  after the initial panic wore off, i realized that when i make a surprised face, these lines appear.  so the past few days have been spent perfect my "oh really? i already knew that" face.  i figured that if i don't look so shocked all the time, maybe the lines will go away.  anyway...

i'd like my first post to be about one of my favorite recipes.  quinoa broccoli casserole.  so good and my boyfriend absolutely loves it!  it's so creamy plus it has less carbs and more protein than if rice were used.  i use quinoa in just about every recipe that calls for rice.  afraid to give it a shot?  don't be, this is all about trying something new!

ingredients:

one 10 oz can low sodium, condensed cream of broccoli soup (or mushroom)

1/3 cup reduced fat mayonnaise 

2 tablespoons skim milk

1 1/4 cups reduced fat shredded cheese of your choice

1/2 teaspoon sugar

1/4 teaspoon black pepper

dash of freshly grated nutmeg

2 cups cooked broccoli

1 1/2 cups  cooked quinoa 

grated parmesan cheese

start by rising the quinoa and cooking it according to the directions on the box.  when the quinoa is finished, it should look white and fluffy.  fluff it with a fork as you would rice.  while the quinoa cooks, you can also steam the broccoli in a saucepan.

preheat your oven to 350 degrees and spray a shallow baking dish with vegetable spray.

in a bowl combine the soup, mayonnaise, milk, shredded cheese, sugar, pepper, and nutmeg.  mix well.  next, stir in the cooked quinoa and broccoli.  pour the mixture into the baking dish.  sprinkle a couple tablespoons of parmesan on top and bake for 35-40 minutes or until the cheese is bubbly and golden brown.  

once you try it, let me know what you think!