Healthy Baked Salmon Patties Recipe

 

Fish anyone??? My love for salmon patties or as my grandmother would call them salmon croquettes, go way back. My mom would cook them all the time in a pan filled with oil plenty of onion, eggs, and crackers- served with butterd white rice and creamed corn... baby life was sweet back then!

Today however I still want to enjoy that home cooking mama use to make but in a healthier way because that just feels right, to me. So I want to share my healthy spin on what I think is an old time classic, giving you a healthy option with baked salmon patties that are moist and most importantly flavorful...

Baked Salmon Patties

Ingredients

2-3 cans of salmon cleaned and drained

Onion diced

Red and yellow bell peppers diced

3 eggs or 6 egg whites

1 pk. Whole wheat crackers

Cooking spray or olive oil 

Salt

Lemon pepper seasoning (optional)

Lemon (optional)

Instructions

1. In a skillet saute your vegetables.

 2. Next in a large bowl combine the salmon that has been cleaned, with the peppers and onion. Season to taste using lemon pepper seasoning and salt, with about 3-4 teaspoons of lemon juice. Then add eggs. Mix well.

3. Using the cooking spry or olive nicely coat a cookie sheet.

4. On a plate or bag crumble the crackers. Then take a handful of salmon mixture (you can make them as big or as small as you want that's up to you) and create your patty. Next coat the patty with the cracker crumbs and place them on the cookie sheet.

5. Bake 15-20 minutes in the oven on 350. Adjust cooking time to fit your oven. TIP: Be sure not to over cook, this will make the patties very dry and we don't that ;)

So that's it! This is a great dinner choice and if there's leftovers which there wasn't in my house, lol, you can take it for lunch the next day. Also opt for 2 servings of vegetable instead of the normal starchy carb and you'll really amp up your metabolism. The whole point here is to find foods you like, that taste good and that you can feel good about eating. Let me know how you liked it!

18 Minute CORE & HITT TOTAL BODY WORKOUT

So I love a good workout but more than that I love a good HIIT (High Intensity Interval Training) workout!... because of the insane amount of calories you burn.

The short burst of high level intensity sets your metabolism into over drive as oppose to working out at the same moderate pace for your entire workout. Then there's the after-burn, because you push your body to its highest level during the active minutes, this actually makes the body continue to work hard even after the workout is over, which means you burn more calories...yeaaa!

18-Minute Core & HITT Workout

*Push-up Plank + Knee*
Start in push-up position. Next bring opposite knee to opposite elbow. Make sure your back stays straight and keep your abs pulled in...oh and be sure to breathe :)

*Double Squat plus Calf-Raise*
2 Squats- Stand with feet shoulder width apart, then bend your knees and lower as far down as you can (act like you're sitting down in a chair), push back up placing all your weight in your heels. When you come back raise up on your tip toes for the calf-raise.

 *Torso twist + Kick*
Slightly bend knees, then kick and extend opposite arm simultaneously.

 *Squat + Leg Raise*
Squat down, as you raise up extend arm up and opposite leg back until you feel the contraction of your butt muscle-that's how you know you're doing it right ;)

 *Scissor Kicks*
Lay down, place your hands to your side or slightly place them under your hips for support. Raise your legs off the ground , then cross one foot over the other rotating legs.

  
*Figure Four Leg Raises*
Cross foot over knee, then crunch forward while raising leg at the same time.

This workout is a real killer. To get the most out of this routine set your interval timer for 40-60 seconds active and 10-20 seconds rest. Repeat each move 3 times for a total of 18 minutes.

Have fun, and let me know how you did! Remember the goal is growth, start where you are and then when you're ready give MORE :)

3 Sneaky Ways to Add More Fruit to Your Daily Diet

 

"Eat your fruits and vegetables!"...I can hear my mother saying it now.  But why should we make sure we eat a certain amount of fruit everyday, why is it a staple in every health conscious persons diet or better yet why is your trainer or coach making such a big deal about it.

Well, one reason maybe that fruit is one of the best natural sources to get our necessary daily vitamins and minerals. It's also shown to reduce chronic diseases such as heart disease, diabetes and certain cancers. 

Weight loss and fruit go hand in hand, and here's why. The vitamins from fruit help reduce a big problem most people who over eat face and that is vitamin deficiency. Those unexplained cravings that happen maybe just an hour or two after you've just eaten is a prime example of vitamin deficiency or better yet malnutrition. 

Now, I know you're probably thinking how can someone who's not sickly thin be malnutrition, but in actuality weight has nothing to do with it, it has to do with the body getting enough vitamins, mineral and nutrients it needs. This comes from eating the right types of foods like your fruit and vegetables, which are excellent sources.

When a person is malnourished they tend to overeat, this is their body actually craving or searching for the nutrients its lacking. That's why you can eat a big bag of chips or cookies for lunch and in 30 minutes to an hour feel hungry again, your body is looking for the vitamins and nutrients it needs to give you the energy and perform at its best.

This is why you need a way to get more fruits into your diet, even if that means sneaking them in! So here 3 ways to do it.

1. Add fruit to your breakfast cereal or oatmeal. You probably already know this, but have you used it, is the question? Including fruit with a whole grain cereal or oats is ideal because you get to combine two powers that make you feel great in the morning a highly nutrition energy carb like fruit and satiety builder like fiber from cereal and oats which helps you feel full and satisfied. And know that you can have fun with this you don't have to do the traditional strawberries and banana in your cereal-- try apples, pears, coconut, mango- explore and find a combination that fits your taste buds.

2.  Build your snacks around the fruit not the other way around. Now, this may take a little effort but with a little resolve to eating more fruit to experience better health you can do it. Start by making your base snack some type of fruit and then pair it with another snack that you normally eat and really enjoy. Because you're mixing it with something you already like by default the fruit get's included in the category of foods you like as well. It's kind of a little trick you play on the mind to get it to respond differently and make a different association-- one that benefits you.

3. Leave fruit out every where. I have a bowl of bananas on my counter, a bowl of oranges on my table. In my fridge the strawberries are positioned to the front, so it's impossible for me to miss it. In other words I'm being constantly exposed to the things I know I need to eat daily. This is how you set yourself up to win. Keeping the foods that are healthiest in your view makes it easier to incorporate them into your daily life.

Sneaking in more fruit into your diet, can be easy if you commit to taking little steps. You don't have to use every tip right now, just start with one if that's what you're comfortable with. The key is to do that one step everyday- consistency is what builds the habit, so start there.

Have a unique way you get yourself to eat more fruit everyday? If so, share it with me in the comment section below :)

Why Eating Healthy Is Not Enough By Itself To Lose Weight

I know you're thinking Shaneka what are you talking about?!...stay with me I'm going somewhere. Okay, so you've made the decision you want to lose weight, you want to be fit and healthy, so you clear out the junk in your cabinets and fridge to make room for more healthy options, like whole grains, vegetables, unprocessed foods, lean meats, and low-fat diary. All thing which are absolutely good for you and would be found in any health conscious persons pantry.

So the first week goes by and you lose weight maybe even as much as 5 pounds, the next week comes and you lose more weight and you may stay on this roll for a few weeks, then all of sudden it just stops! You're doing everything you've been doing eating healthy foods but now no results...why does this happen?

Here's the deal eating healthy is one thing losing weight is a whole other thing that takes at little more focused effort and an attention to the details. Basically, it's science. We lose weight based mainly on calories coming in versus calories going out. If at anytime you're consistently taking in more than your burning during regular daily activity and exercise or breaking even, losing weight won't happen. This is why it's possible to eat healthy, even exercise and still not a drop a pound. In the beginning you will lose weight because a lot of healthy foods are less in calories but in order to get consistent results you have to create a calorie deficit and know how many calories are coming in and how many are going out- this is how weight loss week after week is guaranteed.

So if you're someone who has turned over a new leaf and has started eating better, congratulations that's the first step in losing weight and creating the body you want, but know that the next steps is actually pin pointing the amount calories specific to your body type that you need to take in every day to achieve results week-after-week. The is called your daily calorie allowance. Once you know this number, you can make magic happen. To learn your number and to start keeping track of the calories you consume day to day try using MyFitnessPal , which is an awesome site that gives you all the tools to track and count your calories.

Now let me quickly speak to the flip side of this, a lot of people don't want to or don't feel like they can track their calories and I call bull sh*t on that because anything you really want to do you can, it just make take a little more effort to get it done. Know that it's okay to have to work for what you want, that there are some challenges that you will have to take on to get exactly what you want. I'm sure you've heard the saying, "If it were easy everyone would be doing it." We'll that's exactly true. You really have to choose to stop struggling and choose the actions that lead to the life and body you want. Will you have to count calories for the rest of your life?... absolutely not! I haven't had to in years I've remained the same weight for over 8 years, but it's because in the beginning I did the hard stuff like figuring out what healthy eating looked like and what 100 and 200 calories of my favorite foods looked like. The pattern for healthy eating get's established in the beginning of your journey where you have to look at the calories you have to track it because it's all new to you, once you figure what is and what's not, then you have your blueprint for success and you're free to run it how you like. But it all starts with learning your body, learning what types of foods fill you up but are low in calorie so you get more bang for your buck so to speak- it's about finding your balance with food and that only really happens when you have keen awareness of what you're actually putting into your body.

Having the body, energy, and healthy you want is within your grasp but you have to have all the pieces to make it work. So if you've been eating healthy great, the next step is to dive a little deeper into this and really get clear with the science of it and the numbers.

If you'd like to speak with Shaneka or have a weight loss or diet question, click the scheduling link above to have a chance to speak with her...

2015 Is Your Year To Take What You Want!

For a lot of us settling has become an addiction, like we're comfortable saying yes to what we don't want and no to the things we do want simply because in the short-term it seems easier. What I'm saying is this year let this be the year where you decide to go after exactly what you want without playing into the limitations of it all and make the choice to get uncomfortable for a moment while you learn whatever it is you need to learn or experience whatever you need to experience in order to turn things around for you.

I wish I could tell you change was easy or getting the thing you want most e.g. weight loss, a new job, a promotion, a successful business was something that straight out the gate you would be comfortable with working all the steps to be successful in that, but that would be a lie. The greatest victories in my life and in the life of most successful people were the ones that caused the most pain, that caused us to stretch outside our comfort zones and be willing to put our nose to the grind stone and work our plan without second guessing it or ourselves. So now knowing that, it's obvious to see that you and anybody else who chooses can live the life of their dreams, a life by design- your design meaning you create what you want for your life if you're willing to take on the hard stuff and just go for it. If you fail, know that failure is a part of the journey to becoming great so embrace it and let it empower you.

2015 can very well be the year you overcome what's been holding you back, you just have to have the guts and the willingness to face it all head-on even in the mist of fear. Life is to be created and you have control over what happens in yours- do something different!

Check out this powerful video to fire you up further to go BIGGER this year, because you can...

6 Simple Strategies to Eat Healthy When You Don't Have Time

While eating healthy on a time budget does require a little planning, it's easier than you might imagine.

I find when I invest that time, it pays off by keeping me healthy and eating well. In the end, it makes life easier.  You can cook once and eat twice by making more than you need and enjoying leftovers.

Let's face it: If you wait to decide what to eat until just before you leave for work or just after you get home in the evening, you may not have everything you need to put a meal on the table. Cooking your own food can become a revolutionary act that could even help save your life.

Being caught off guard, coupled with a growling stomach, could put you in danger of going off your program entirely. That's called a food emergency. When that happens, we will always go for what is available, quick and easy -- usually addictive, processed junk.

A little strategic planning ensures you never need to fall into those emergencies. I've found these six strategies help me and my patients maintain consistently healthy meals even with the tightest schedules.

1. Make a list. Take some time one day every week to sit down and make a shopping list. Then visit the grocery store and purchase all of the ingredients for those recipes in advance. Keeping a list and sticking to it saves time, money, and unhealthy food from "landing" in your shopping cart. Another helpful hint: never go to the grocery store hungry!
2. Go frozen. Frozen vegetables (preferably organic) become a real timesaver, especially if you already have some in your freezer and can avoid the need for last-minute grocery store stops. Ditto for frozen grass-fed beef, wild-caught salmon, and organic berries. Shopping at warehouse stores can become a real time -- and money-saver. Just buy the very best quality you can find. If you have the freezer space, you can take advantage of sales and coupons and stock up for weeks or even months with these essentials.
3. Choose pre-prepped. If chopping doesn't fit your tight agenda, choose fresh pre-washed organic leafy greens, like spinach, kale, arugula, and even Romaine. Pre-cut produce is also available at many markets, which drastically reduces kitchen work. They might be a bit more expensive, but if you're short on time they're worth it.
4. Don't be afraid of canned foods. Carefully chosen canned and jarred foods, such as vegetable or chicken stocks, sardines, wild Alaskan salmon, artichokes, and roasted red peppers, make it easy to toss together last-minute meals. Always choose lower-sodium versions and read labels carefully to be sure that gluten, dairy, sugars, and other unwanted ingredients aren't inadvertently sneaking into your diet. If choosing canned food, opt for PBA free cans whenever possible.
5. Schedule a preparation day and make it fun. Once you've shopped and have a well-stocked kitchen, you'll want to prepare for the days ahead. Choose two days during the week (I find that Sunday and Wednesday work) when you are going to spend a few extra hours in the kitchen, cooking and preparing as much as you can in advance. That means chopping veggies, whipping up sauces and marinades, and cooking brown rice and other whole grains in advance. Get your kids involved, create some great conversation, and make the process fun rather than a chore.
6. When you're really time crunched, at least go healthy. Even when you do your best, you'll have days where everything falls apart and even throwing together a simple salad topped with pre-cooked wild salmon becomes impossible. Because you prepared, you'll have nuts, seeds, and other healthy snacks to steady blood sugar levels so you're not ravenous by dinner. Many grocery stores now have hot bars with healthy selections. Stopping by Whole Foods Market on your way home for a rotisserie chicken along with sautéed pre-cooked vegetables makes a simple "fast food" meal without the sugar and damaged fat in drive-thru foods. Always do the best you can under the circumstances rather than aim for perfection.

 Article written by: Mark Hyman, MD, believes that we all deserve a life of vitality -- and that we have the potential to create it for ourselves. That's why he is dedicated to tackling the root causes of chronic disease by harnessing the power of Functional Medicine to transform healthcare. Dr. Hyman and his team work every day to empower people, organizations, and communities to heal their bodies and minds, and improve our social and economic resilience.


Please join him in helping us all take back our health at www.drhyman.com, follow him on Twitter and on Facebook and Instagram.

It's Your Life, Your Journey, So Do It Right!

Deciding to finally do something about your weight, the state of your health is a big step. It's one that often comes from a necessity to transform into the you you've always dreamed of being; obtaining the energy and good health that supports long life.

So, why is it that you can't seem to get yourself to do all of what you need to do to reach that weight loss or fitness goals. I'll tell you what it is it's fear. And not fear in the sense that you're shaking in your boots no fear in the way you act and respond to the challenges and the actions it take to get the weight off and live the life you want.

Procrastination, excuses, lack of motivation are all symptoms that you're fearing the next steps you need to take to make your dream a reality. So the question is how do you get yourself to move. To hit that workout hard, to eat better- not less but better, to commit to your daily and weekly weight loss goals. Basically, how do you get yourself to do the things that matter.

The funny thing is changing your habits is easy, you simply make the decision to do something different. Just like you may have decided to go back to school to get that degree or get more training to earn that promotion. It probably wasn't super easy to do, you likely had to rearrange your life to do it, but you did it....why? Because you decided to. You made the decision to change things to make some different choices, go through the hard stuff and if you did it right, you're more than likely reaping the benefits of it on the other side, the other side being victory, completion of your goal, fulfillment of a dream. In other words your ability to go all the way with your weight loss journey is simply you making the decision to. The same victory you experienced in other areas of your life where you chose to do something different can be experienced right here in your journey if you give it that same level of importance and passion.

Making your life what you want it to be, creating the body that you want all lies in your hands. You have the power to be and do as much or as little as you want. But remember everything you want is almost always on the other side of where you currently are, so you have to willing to go the extra mile, take some chances and put in the work. It's your life, you journey, your body so you owe it to yourself to do it right because it's all for you.

If you need a coach or trainer, someone to stand with you as you make this weight loss transformation, I'd love to be the person who does that. Schedule an appointment to speak with me or one of my expert weight loss and nutrition coaches today, to see if we can help you get exactly what you want, healthy body and all. http://fitgalonline.simplybook.me/booking/index

Success and Freedom,

Shaneka Marigny
CEO|Fit Gal Fitness