Bust Boredom or Past a Plateau with THIS!

If you’re stuck in a weight loss or boredom rut, we’ve got just the workout for you—and an added bonus is that this workout is ideal if you’re short on time (and seriously, who isn’t?)!

 

In New York City if the cold outside (or the heat) is unbearable for us and we need to get a quick indoor workout, we’ve got a foolproof routine– intervals! As registered dietitians and personal trainers, we recommend intervals to the majority of our clients. Intervals are great because you can be more productive in a shorter amount of time, which is especially helpful if you’re trapped inside and exercising indoors isn’t your thing.

 

We personally do our intervals on the treadmill and sometimes on the cross-trainer, but you can use any equipment that allows you to get a cardiovascular workout (and if it’s nice out—head out for some fresh air, baby!). Studies have shown that High Intensity Interval Training (HIIT) at least once a week can boost cardiovascular fitness and increase the body’s potential to lose weight (woot, woot!).  Plus, constantly increasing and decreasing the speed keeps you occupied, so the time goes by so much more quickly!

 

Your body can become accustomed to doing the same exercise routine and then it no longer is a challenge and you stop seeing results.

 

This means it’s time to shake things up a bit. 

 

Here’s why we recommend HIIT to jumpstart your fitness:

  • HIIT training consists of short, high-intensity periods of exercise alternated with low-intensity recovery periods.
    • The higher intensity exercise challenges your body in new ways, which means you’ll burn more calories and fat.
    • The low-intensity recovery periods, also known as rest intervals, are important because they ensure that your high-intensity intervals are done at an optimal intensity. Without the rest intervals you’ll only be able to work at a medium intensity for the full duration of your exercise—which is no different than what you were doing before.

 

Here’s how to do HIIT:

 

During your normal cardiovascular routine, try increasing your speed to a fast sprint every 4 minutes. Stay at this high intensity for 30 seconds to 2 minutes, depending on your ability. You should be out of breath and really challenging yourself. The 4 minutes in between will help you recover. When those 4 minutes are up, pump it back to a sprint. You’ll be sure to feel great and will also burn a lot of calories!

 

  • If you’re a beginner, start with a 1:2 ratio of a challenging workout to rest. So go as hard as you can for 30, 45, 60 or 90 seconds and then rest for twice as long.  Then start on the challenging interval again.  As you practice this, aim for a making your rest period the same length as your interval.

 

Give it a try!  You got this! 🙂

 

 

 

The Nutrition Twins demonstrate the Playground Workout

Embrace your inner child and let loose! The best workout is one that you’ll make time to do! Keep it fun!

For working out and sticking with it, you gotta find something you love! As giggly girls who loved to monkey around, this was our fave thing to do- so these days we join Tammy’s kids on the playground, but boy it’s a lot harder now! This reminds us what a great workout you can get when let yourself be free to play!

And sheesh,what a great arm workout!

 

Also try hop-scotch, hula-hooping and jumping rope!

 

 

Psst… looking for more traditional exercises?  Try these!

Anytime, Anywhere 90-Second Metabolism Booster

Easy At-Home Shoulder Toner

Triangle Push-Ups

Leg & Butt Toner

 

Pomegranate Green Goddess Smoothie

What’s the number one question you’ve been asking us about smoothies?

You wanna know how to seamlessly get veggies into smoothies when you’ve been dabbling with fruits, seeds, almond milk, etc.

As registered dietitians, and authors of our most recent book, The Nutrition Twins Veggie Cure, you can imagine how excited we are that you’re ready to dive in to the good stuff! Yes, veggies! Greens, specifically, are the number one food you can eat regularly to improve your health. And we’ve got some easy breakfast-friendly ways to help you to start your day off right–on the green foot! 😉

 

Pomegranate Green Goddess Smoothie

pomegranate_green_goddess_smoothie_crop_small

We’ve got some great news if you’re a bit fearful that your greens will overpower your smoothie… many greens become undetectable (like a chameleon!) when combined in a smoothie and they take just seconds to transform. Here are some tips for making the most of your smoothies and easy at-home ways to get your nutrients.
Create your green smoothie by following these green smoothie basics and then blend! 🙂 (If you simply want to try a green smoothie recipe that’s tried, true and delicious, try this Pomegranate Green Goddess Smoothie (recipe and how it does your-body-good below)!  You’ll also find many on our site, just search smoothie, or green drink, etc.  And we suggest some at the bottom of this blog!

 

Here’s the formula for making a delicious, green smoothie and how we created this Pomegranate Green Goddess Smoothie:

 

1.  Begin with your greens: In general, a few large fistfuls (about 2 cups) will do the trick. Spinach is one the mildest of the greens and is barely detectable, but all greens from kale, to romaine, and even parsley and mint are fabulous additions. Experiment and see what you like best. (In this smoothie, we started with 1 packed cup of spinach, which is similar to two fistfuls)

 

*** If you’re worried about your greens spoiling, check out our awesome solution for your busy mornings.

 

Kale_spinach_smoothie_cubes_stacked_smLOGO

 

Kale_spinach_smoothie_cubes_sm_logo

 

2. Toss in some fruit: Hello natural sweetness, fiber and phytonutrients for even more of a beneficial boost to your morning. (We often go for frozen fruits because they make the smoothie more refreshing and “dessert-like”.  Plus, they don’t spoil!)

  • In this recipe we use POM 100% Pomegranate Juice which adds a polyphenol and potassium punch with no added sugars, no artificial colors or flavors and no cheap filler juices. There’s the juice of 4 whole-pressed pomegranates in 16 ounces and its flavor is a little sweet and a little tart, which makes this smoothie so insanely delicious!
  • We also added frozen pineapple chunks (not frozen is fine) –you get a lot of sweetness with just a few pieces and we added some green grapes.  Note:  If you’re watching your calorie intake, the key is to keep the fruit portions in check (about half the portion or less, compared to the green).

 

darlingdownsouth13. Add your protein/ “satiety factor” (If you skip this, you’ll need to eat a source of protein with your smoothie to keep you powered, satiated and to provide for longer lasting energy). This Pomegranate Green Goodness Smoothie is so good as is, simply have some scrambled eggs with veggies or a nonfat Greek yogurt on the side. Other great protein options? Nuts or nut butters, hemp seeds or a scoop of protein powder. One to two tablespoons of a nut or seed add nutrients and healthy fat—but stick to just that portion (about 6-8 nuts), as the calories from nuts add up quickly and could cause your smoothie to contain a lot more calories than you bargained for.

 

4. Pour in liquid: Add ½ to 1 cup of either water, unsweetened nut milk or coconut water to make your smoothie. Unsweetened vanilla almond milk adds a nice flavor perk. (In this smoothie we need less water and simply add some ice cubes as we get fluid from the delicious POM 100% Pomegranate Juice.)

 

5. Ready to get fancy? The sky is the limit! Try adding grated ginger (a personal favorite of ours!) or spices like cinnamon and turmeric (this one has quite a bitter kick that will give you a real charge to start your day!) We couldn’t resist the ginger in this recipe!

Ginger_1teaspoon_ginger_lemon-detox

 

Pomegranate Green Goodness Smoothie

This delicious recipe contains nothing but fruits and veggies. POM 100% Pomegranate Juice, spinach, pineapple, and green grapes are blended with fresh ginger to make a zesty morning smoothie that fills you up. Pair this delicious day starter with scrambled eggs with veggies or with a nonfat Greek yogurt for protein.

 

Makes 1 serving

Work time: 5 min

Total time: 5 min

Ingredients:

½ cup POM 100% Pomegranate Juice

½ cup green grapes

½ cup pineapple pieces

1 cup packed spinach

1 inch fresh ginger, peeled

4 ice cubes

 

Directions:

In a blender, combine all the ingredients. Blend until smooth.

Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium

Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

pom_green_goddess_smoothie_bottleThe Nutrition Twins work with POM Wonderful 100% Pomegranate juice to help people to enjoy it’s delicious flavor, get more nutrients in their day without any added sugar or artificial flavors. 

 

And here are a few more smoothies to try:

 

 

Pomegranate Green Goddess Smoothie
 
Author:
Serves: 1
Ingredients
  • ½ cup POM 100% Pomegranate Juice
  • ½ cup green grapes
  • ½ cup pineapple pieces
  • 1 cup packed spinach
  • 1 inch fresh ginger, peeled
  • 4 ice cubes
Instructions
  1. In a blender, combine all the ingredients. Blend until smooth.
  2. Nutrition Facts Per Smoothie: 167 calories, 40 g carbohydrate, 0 g fat, 2 g protein, 3 g fiber, 22 mg sodium
  3. Bonuses:  162% Daily Value vitamin A, 111% DV Vitamin C, 11% DV calcium, 17% DV Iron

 

Smoothie Photo and Recipe credit: POM Wonderful.

Eat More to Weigh Less, Really!

If you’re like most of our clients, you’re looking for something you can eat when you’re hungry that won’t cause you to gain weight.  The answer, surprisingly, is something that you can and should eat all of the time.  It’s true; there actually is something that if you eat more of it, it can assist in your weight loss efforts!

 

Veggies!  You may realize that you need more veggies but tend to leave them out of your meals; you’re not alone!  This is one of the most common struggles of health-minded people!  You simply need a little help or encouragement to actually get them!  Once we show our clients how easily vegetables can be deliciously incorporated into their lives, they start to bump up their intake!

 

Check out our 3 Top Reasons you’ll wanna get your veggies:

 

Veggie Bonus #1: Fill up on veggies and you’ll have less room in your stomach for the heavy stuff and you’ll lose weight!

 

Veggie Bonus #2 (a.k.a. our constipation & flat-belly cure): The high water and fiber content of the veggies flushes bloat and waste and brings on a flat belly—oh yeah!

 

Veggie Bonus #3 (a.k.a. our bloat-be-gone cure!): The high water and potassium combination in veggies helps to flush out salt and the extra water and bloat that it holds with it for a flatter belly!

 

The key is to keep the non-starchy veggies (nearly all veggies with the exception of peas, potatoes and corn) low in calories (by avoiding adding sauces or oil) and then you can simply mix steamed veggies into your meal and eat less of the waist-puffing stuff!  This means your plate will be just as full, but there will be less room for the higher-calorie fare and you’ll fill up on lower calorie, veggies! And when you’re hungry, fill up on veggies.  You’ll get more nutrients that keep you healthy and prevent disease and constipation while helping you to eat less of the heavy stuff and lose weight!

 

Check out our top ways to do it below:

Easy Peasy Brussel Sprouts

seasoned brussels sprouts with logo

  • Before any meal or cocktail party, have a Veggie Pre-Meal™ with a cup of tea. The Veggie Pre-Meal™ is one-and-a-half to two cups of steamed veggies. (See below for ideas and keep foods such as these Easy Peasy Brussel Sprouts on hand). You’ll be in better control around high calorie foods and won’t be overly hungry. It will be easier to resist eating too many of the foods that pack on the pounds because you’ll already be satisfied.
  • At lunch and dinner order (or microwave from frozen at home, if short on time) a side of steamed veggies without added butter or oil. Simply mix them right into whatever dish you’re eating and you’ll add great texture, flavor and color to your meal and the veggies will pick up the flavor from the sauce in the meal.
  • Use our Red, Green and Orange rule to include one red, green or orange vegetable or fruit in every meal. When you concentrate on getting one of these colors at each meal, you won’t forget. Vegetables are an excellent source of disease-fighting nutrients and are high in fiber and low in calories, and great for helping maintain a healthy weight and fighting aging.

 

Colorful_detox_saladColorful Veggie Detox Salad

  • Make/ order omelets, sandwiches, pizzas, wraps and burritos with veggies added
  • Chinese chicken and rice? Pasta and chicken? Mac ‘n cheese? You end up eating less of the heavy stuff and fill your stomach with the lower calorie, fiber-and nutrient packed veggies. Added bonus: If you’re a fan of large helpings you can bag a third of the meal for later and mix the veggies right in the portion you have; you’ll fill your stomach with nutrients and fiber but with fewer calories. This way you won’t feel cheated or deprived because your meal won’t appear smaller, only your waistline will!
  • Use nori or lettuce for traditional sandwiches or wraps rather than carb-rich bread.
  • Eat your rice and other grain-based meals/ snacks by putting them in cups made with veggies-like scooped out tomatoes and bell peppers, zucchini and cucumber boats—these are delicious shells for the dish and help to keep the carb portion in check.
  • Make dips, spreads and salsas with veggies—veggie based dips like these below can double as sauces for grains and meats and are perfect for dipping veggies in.

 

  • If you still feel hungry after eating –or like munching–eat non-starchy vegetables (all vegetables with the exception of peas, potatoes and corn).
    • Go for them raw or steamed with spices, lemon, or flavored vinegars. You can even try our ultra low-calorie recipes like our Easy Crunchy Braised Cabbage, Colorful Detox Salad, Caramelized Cauliflower with Olive Oil & Lemon Juice, Spicy “Fried” Broccoli, and more! As an alternative, try the Kale Recharge Smoothie.
    • Be sure to avoid options that are cooked in butter or any other calorie-loaded item (like many sauces are)—and even in oil (100 calories per little tablespoon!), as they may thwart your weight-loss efforts and defeat the purpose of low-calorie veggies.
    • For dressing options, consider trying this Raspberry Vinaigrette or this Creamy Avocado Yogurt Dressing (stick to the suggested serving sizes) or consider putting your salad dressing in a spray bottle to spritz your dressing on your veggies and disperse the flavor with minimal calories.
    • Try to eat some raw veggies, as current research has shown that a special protein, glutathione, is found in raw veggies and clings to toxins, helping drag them out of the body. For example, enjoy some fresh carrots and sliced bell pepper with hummus!
    • Try these Roasted Detoxifying Veggies!
    • Defrost frozen veggies in the fridge during the day. When you get home, make a quick cold salad by mixing the veggies with one of the dressing options mentioned above or toss them right into a hot meal, as they’ll already be “cooked” and you’ll simply warm them up!

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Spicy “Fried” Broccoli

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Easy Berry Stuffed Egg Crepes

Yes, we admit, even though we’ve been registered dietitians and personal trainers for 15 years and we now know when a nutrition craze deserves the attention,  as teenagers, we fell prey to one of the biggest nutrition “crazes”.   The fat-free trend had us gobbling up fat-free Entenmann’s desserts because we thought fat-free must equal good.  Oy! Thank gosh that’s a thing of the past as we now eat healthy fat-packed avocados like nobody’s business 🙂 …

However, with all of the changes we’ve seen in the nutrition world, one thing that hasn’t changed is that people are constantly looking for a healthy, easy-to-make, satisfying, energy-boosting breakfast that won’t pack on the pounds.  We’ve found that many of the best breakfasts that do just that include eggs.  Eggs are truly one of the easiest, most delicious and nutritious ways to start the morning.  So in honor of eggs, particularly Eggland’s Best eggs and this month being Breast Cancer Awareness month, we whipped up this new recipe. Throughout this entire Breast Cancer Awareness Month, Eggland’s Best, a.k.a. EB (who we are proud spokespeople for!), continues its’ commitment in the fight against breast cancer by helping Susan G. Komen fund critical research, education and raising awareness through its pink EB “stamped” eggs.

This is quite suiting given that EB not only has eggs that are super delicious, their hens are also fed an all-vegetarian feed that causes the eggs to be higher in nutrients that aid in cancer prevention than other eggs (see below)  And this flurry of goodness was the inspiration for our Easy Berry Stuffed Egg Crepes!  Once you try these pups, they’ll be a household regular! 🙂

eb_pink_stamp

Get your forks ready and join us! And in case you’re looking for other cancer-fighting breakfasts that also support these initiatives, here you go!

Tomato, Egg, Spinach & Feta Never Tasted Beta’ Wrap

Sunny Side Eggs on a Portobello “Bagel”

Skinny Breakfast Pizza

Basil Pesto Vegetable Omelet

Mexican Eggs in a Mug

Skinny Eggs Benedict

The Most Satisfying Weight Loss Breakfast

Mini Frittata Muffins

Here’s why this easy, delicious nutrient-packed breakfast helps to fight breast cancer:

The Eggs:

Eggland’s Best eggs are a great way to get that extra boost, because compared to ordinary eggs they are fed a proprietary vegetarian hen feed and have these cancer fighting bonuses:

  • 5X more vitamin D (vitamin D influences virtually every cell in the body and is one of nature’s most potent cancer fighters)
  • Double the omega-3s (help to fight inflammation and support brain and heart health)
  • 10X more vitamin E (protects against cancer, help cells in your body function optimally)
  • 25% less saturated fat (
    diets lower in saturated fat help to minimize risk of breast cancer)

berry_stuffed_crepe_removeberry_stuffed_eggs_honey_cropped1-_logoThe berries:  All of these sweet, yumsters pack in cancer-protection with the phytonutrients

  • All berries (especially strawberries and raspberries), are great sources of ellagic acid, a phytochemical that seems to prevent skin, bladder, lung, esophagus and breast cancer. It appears that ellagic acid has several cancer-fighting actions– it acts as an antioxidant, it helps to deactivate carcinogens in the body and it helps to stall the reproduction of cancer cells.
  • Strawberries also contain flavonoids, which help to neutralize harmful cancer-causing toxins.
  • Blueberries have anthocyanins, which many scientists believe are among the most potent antioxidants yet discovered.

berry_stuffed_eggs_honey3_cropped-_logoEasy Berry Stuffed Egg Crepes

This satisfying breakfast will aid your weight loss efforts as it’s filling, nutrient-packed and has only 225 calories with 20 satisfying grams of protein and can be made in under two minutes!

Serves 1

Ingredients:

2 Eggland’s Best eggs (We use Eggland’s Best eggs because they have 25% less saturated fat than other eggs)

1 cup mixed berries (blackberries, blueberries, strawberries)

1 ounce fat free feta (we used Trader Joe’s)

Directions:

  1. To make crepes, use a microwave safe bowl with a wider base. Crack one egg in the bowl and stir it so that it’s mixed thoroughly.  Season with spices of choice.  Microwave for 45 seconds and allow to set for a minute.  Remove bowl from microwave and carefully use a spoon or spatula to remove the “crepe” from the bowl and place on a plate.
  2. Repeat step one with the second egg.
  3. Place half the berries down the center of each crepe. Add feta and roll the crepe. Enjoy!

 

Nutrition Facts per serving (entire recipe): 225 calories, 18 g carbohydrate, 20 g protein, 9 g fat, 2 g saturated fat, 4 g fiber, 396 mg sodium

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The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Easy Berry Stuffed Egg Crepes
 
Cook time
Total time
 
Author:
Serves: 1
Ingredients
  • Serves 1
  • Ingredients:
  • 2 Eggland’s Best eggs
  • 1 cup mixed berries (blackberries, blueberries, strawberries)
  • 1 ounce fat free feta (we used Trader Joe’s)
Instructions
  1. To make crepes, use a microwave safe bowl with a wider base. Crack one egg in the bowl and stir it so that it’s mixed thoroughly. Season with spices of choice. Microwave for 45 seconds and allow to set for a minute. Remove bowl from microwave and carefully use a spoon or spatula to remove the “crepe” from the bowl and place on a plate.
  2. Repeat step one with the second egg.
  3. Place half the berries down the center of each crepe. Add feta and roll the crepe. Enjoy!
Nutrition Information
Calories: 225 Calories

6 Foods That are Better Than Botox For your Skin! Mornings with Maria Bartiromo

If you want younger looking skin, here is your food formula! We break it down for you with the amazing Maria Bartiromo!

 

It’s true, the foods that you eat really do impact the appearance of your skin!

 

Certain foods no-no’s for the skin—these are any foods that cause cell damage—it ages the skin and creates wrinkles.   Balance out skin “no-no” foods with foods that act a natural wrinkle cream.

 

  • No-No: Alcohol = Dehydrator —creates free radicals which damages cells and accelerates aging. Alcohol contributes to dehydration, and when our skin looks dry it also looks aged. It also can lead to broken blood vessels on the face which make the skin appear damaged. Think of that person we’ve all who after they drink their skin looks more weathered and older.

 

  • Natural Anti-Wrinkle Cream & Skin Hydrator: All Vegetables. Veggies naturally are rich in water, so they create moisture within your skin, plumping the cells and filling the crevices.  Think of them as your body’s natural lotion—plus a whole lot more.  They contain potent antioxidants that mop up the damage caused by alcohol, pollution, the sun, etc.  Vegetables (and fruits too!) are water and potassium rich so they hydrate skin, restore fluid balance and prevent it from looking wrinkled and withered.

 

  • Skin Hydrator: Avocado: As we get older our skin gets thinner and avocados are rich in healthy monounsaturated fats, and they moisturize skin from the inside out with their oil. Plus your skin will get a rejuvenating glow thanks to avocado’s anti-inflammatory properties which will minimize flare-ups and tone skin.

 

  • Skin Enhancer:  Tart cherries.  Alcohol disrupts sleep so cells can’t rejuvenate.  Montmorency tart cherries are one of the few natural sources of melatonin so they enhance and promote sleep– and your body repairs and regenerates your cells, including your skin cells when you sleep.
    • Tart cherry juice has been linked to improved sleep quality and duration

 

 

  • No-No:  Inflammatory foods like refined carbohydrates (white bread, white flour products), sugar, fried foods, processed meats, MSG. They create a low-level systemic inflammation that you may not realize is even happening, but inside, this is what damages cells, leads to disease and aging and creates weathered skin.

 

  • Skin calmers & Smoothiers: Anti-inflammatory foods:
    • Spices like turmeric and ginger. These are calming and fight inflammation. They repair cell damage and counteract the effects of inflammatory foods.
    • Wild salmon as well as sardines, tuna, and herring are excellent sources of omega-3 fatty acids, which are often lacking in our diets. These omega 3-rich fish are powerful anti-inflammatories and help to keep skin supple and soft with their oils.
    • Soy Ginger Salmon
    • DIY Brown Rice Sushi
    • Broccoli also contains anti-inflammatory phytonutrients, such as sulforaphane.
    • Spicy “Fried” Broccoli
15865443 - grilled salmon and vegetables

15865443 – grilled salmon and vegetables

  • Collagen Destroyer:
  • No- No: Collagen Destroyer–Sugar—refined like white bread, noodles and pasta (which break down to simple sugars) they enter our blood stream where they can then attach to the skin’s collagen and elastin. This causes the skins structure to weaken which results in visible signs of ageing by a process called glycation.

 

  • Anti-wrinkle Cream- Collagen Rebuilder: Tomatoes and other vitamin C rich food. Vitamin C keeps skin youthful and elastic by aiding in collagen formation–this helps the skin to snap back into place when you make expressions, rather than staying in the wrinkled expression.  Added bonus of foods like tomatoes that are typically red  in color is that they’re rich in lycopene and beta carotene, both act as a natural sunblock—so they also fight age spots and sun damage.

 

Here are a few great skin beautifying recipes:

Fresh Tomato Salsa

Strawberry and Citrus Salad with Avocado

Ginger and Carrot Slim-Down Smoothie

Minty Lime Iced Green “Flat Belly” Tea

..and for beta carotene for a natural sunblock (protector against age spots and sun damage) Roasted Tarragon Garlic Sweet Potato Fries

Some more skin beautifying food tips?

6 Foods That are Better Than Botox For your Skin! Grilled Salmon Recipe
 
Author:
Serves: 4
Ingredients
  • 2 garlic cloves, peeled, divided
  • ⅓ cup chopped green onions
  • ¼ cup low-sodium soy sauce
  • 1 tablespoon Chinese rice wine or dry Sherry
  • 1¾-inch cube peeled fresh ginger
  • 2 teaspoons sugar
  • 1 teaspoon sesame oil
  • ¾ teaspoon chili-garlic sauce (see note below)
  • 4 6-ounce skinless salmon fillets
  • 2 teaspoon olive oil
  • 1 large bok choy, cut crosswise into ½-inch-wide strips (about 7 cups)
  • 4 ounces fresh white button mushrooms, sliced
  • Note: You can find this in most grocery stores in the Asian stores
Instructions
  1. In a blender add 1 garlic clove, the onions, soy sauce, rice wine, ginger, sugar, sesame oil and garlic sauce and blend.
  2. Meanwhile place salmon in 11x7x2-inch glass baking dish. Spoon marinade ono top and allow to marinate 5 minutes.
  3. Preheat oven to 500°F. Using a rimmed baking sheet, place fish, with some marinade still sticking to it on top. Move any marinade in the dish to a small saucepan.
  4. Roast fish until just opaque in center, roughly 8 minutes.
  5. Heat the marinde in the saucepan until it begins to boil. Then set is aside to use for the glaze.
  6. Meanwhile, using a large nonstick skillet, heat oil over high heat. Add bok choy and mushrooms and press in 1 garlic clove using a garlic press.
  7. Heat for about 4 minutes. When it’s ready mushrooms will betender and bok choy will be wilted. Add salt and pepper to taste.
  8. Divide the veggies over the four plates. Place salmon on top and brush fish with glaze. Enjoy! 🙂
  9. Nutrition Facts Per Serving:
  10. Calories, 10 g Carbohydrate, 8 g fat, 36 g protein, 4 g fiber, 5 g sugar,
Nutrition Information
Serving size: 1 piece Calories: 249 Fat: 8 g Carbohydrates: 10 g Fiber: 4 g Protein: 36 g