Salmon with Asparagus and Lemon Zest

I have found no easier or tastier way to prepare salmon than this recipe. All you need is some parchment paper, a large cookie sheet, and about five minutes to put it all together. When buying fish, remember salmon is one to buy wild. Farmed salmon is treated with dyes and other unnecessary additives that our body doesn't need.



Salmon with Asparagus and Lemon Zest
4 wild salmon fillets (6 ounces each)
1 lb. asparagus
2 lemons
4 t capers
4 t olive oil
ground salt and pepper

Directions:  Preheat the oven to 400 degrees. Place each salmon fillet on a large piece of parchment paper. Wash and trim asparagus, cutting each stalk in half. Place 1/4 lb. of asparagus on top of each salmon fillet. Zest the lemons over each salmon fillet (if you don't have a zester, you can use a fork to scrap the side of the lemon; you just want thin strips of lemon peel). Spoon 1 teaspoon of capers onto each fillet. Drizzle each fillet with olive oil. Add fresh ground salt and pepper to each one to taste. Fold/twist parchment paper to form a little "envelope" for each fillet to cook in, as shown in the photo. Place the salmon envelopes on a cookie sheet and bake in the oven for 15 minutes, or until done. This entree goes very nicely with a side of cous cous or a green salad.

High Intensity Interval Training 2

It's time to sweat! Use the circuits below to get your heart rate up, burn calories and build muscle. This High Intensity Interval Training (HIIT) workout is an effective way to train if you have about an hour. What's HIIT? Read more here:  http://gymjunkie-katie.blogspot.com/2013/03/high-intensity-interval-training-1.html. The idea behind this method of training is to work as hard as you can for each minute of work, and recover at the end of each circuit so you can do it again. Make sure to start with five minutes of warming up and end with five minutes of cooling down, followed by some light stretching.

HIIT 2
Equipment:  weights, step or stair

5:00 Warm-up - light cardiovascular activity

Circuit 1 - 1 minute/each
run-ups on step – right leg
lunge on step – right leg
run-ups on step – left leg
lunge on step – left leg
front shoulder raise with weights
rest

Repeat 3 times

Circuit 2 - 1 minute/each

toe taps on step - running in place, alternating feet

squat on top of step

toe taps on step - running in place, alternating feet

back row – right arm

toe taps on step - running in place, alternating feet

back row – left arm

rest

Repeat 3 times

Circuit 3 - 1 minute/each

jumping jacks

bicep curls

high knees - running place, pulling knees up as high as possible

push-ups - hands on step, toes/knees on floor

alternating front kicks

plank

Repeat 3 times

5:00 Cool down - light cardiovascular activity
Stretch

Chocolate Mug Cake

Sweets have such power over me! Once I start, I have a hard time stopping. I have literally gone home sick from work on my birthday before when co-workers brought me birthday treats that I ate with reckless abandon. With this cake recipe, the portion control is done for you! Craving some chocolate, but don't want to sabotage your hard work? Try this single-serving mug recipe for a delicious sweet treat that won't break the calorie bank!

Chocolate Mug Cake

1 1/2 T cacao powder (can use cocoa powder, but cacao powder is a healthier choice)
3 T flour (gluten-free and whole wheat work well here)
1 1/2 T coconut sugar (can also use regular sugar, but coconut sugar has a lower glycemic index and has less effect on your blood sugar than regular sugar)
1/4 t baking powder
1/8 t salt
3 t coconut oil, melted
1/2 t vanilla extract
3 T almond milk

Directions:  Lightly mist the inside of a large coffee mug* with olive oil. In a small bowl, combine all dry ingredients and mix well. Add wet ingredients and mix until combined and smooth. Pour all ingredients into the coffee mug and microwave for one minute. Remove, let cool for one minute. Enjoy straight from the mug, or remove to a separate bowl.

Did you miss last week's mug recipe? Enjoy a quick and easy breakfast:  http://gymjunkie-katie.blogspot.com/2013/03/smuggled-eggs-good-for-your-mug.html

*This mug's story... My dear friend, Carrie, gave me this mug for my 30th birthday. It reads:  "Live your life with the desire to make a difference." Are there any better words to start your day with?