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PROJECT YOU FINDINGS (1/23/2009)

By Larry



*Happiest of Birthdays to Cathy H., Ken Z., Avi M., Ann K. and my brother, Mitchell!!!

*The most difficult aspect of getting/keeping in shape is your diet. The next two PYF's will be devoted to tips to assist you with this endeavor.
A) Think of your diet as a bank account. You must balance your food choices just as you balance your spending and savings. Don't eat too much of any one thing--balance protein, vegetables, fruits and other carbohydrates with sweets and fats. Balance a splurge with a save.
B) No need to clean your plate during each meal. When dining out, don't give in to the urge to eat everything served. Take home what you don't finish so that you will have a meal for the next day. Or, if the food isn't all that good, just leave it.
C) Eat real foods and limit the amount of processed foods. An apple is better than apple juice, but apple juice is better than an apple-flavored drink. Also, real foods usually are more high-volume. By beginning your meal with a salad or vegetable soup (foods high in fiber and therefore more filling), you won't have as much room left for higher-calorie foods.

Glazed Salmon with Edamame



Yield: 4 servings (Serving size: 4-ounces salmon, 1/4 teaspoon soy glaze and 1/3 cup edamame puree)

Ingredients:
*2 tablespoons low-sodium soy sauce
*1 tablespoon minced peeled fresh ginger
*1 tablespoon seasoned rice vinegar
*1 teaspoon hoisin sauce
*1 teaspoon packed light brown sugar
*1 pound salmon, skinned and cut crosswise into 4 equal pieces
*2 teaspoons yellow miso
*4 teaspoons sweet rice wine
*2 tablespoons fresh orange juice
*1 1/3 cups frozen shelled edamame
*1/4 teaspoon salt
*orange zest, for garnish

1) Arrange an oven rack in center of oven and preheat broiler.
2) Combine the first 5 ingredients (through brown sugar) in a bowl.
3) Place a layer of aluminum foil on a baking sheet or broiler pan and coat with cooking spray. Place salmon on foil and brush with half the soy glaze. Broil 3 minutes, remove from oven and brush with remaining glaze. Broil 3 minutes more or until salmon is flaky.
4) Combine miso, rice wine and orange juice in a blender. Boil edamame in lightly salted water for 3-4 minutes or until tender; drain, reserving 4 tablespoons cooking liquid. Add edamame, reserved water and salt to blender; pulse.
5) Arrange 1/3 cup puree on each of 4 plates. Top with 1 piece of salmon and drizzle each with 1/4 teaspoon soy glaze from baking sheet. Garnish with orange zest.

Nutrition Information:
Calories per serving: 238
Carbohydrate: 7 grams
Protein: 29 grams
Fat: 10 grams
Fiber: 2 grams

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