10 Guidelines to a Healthier You

1. Drink 8-16 ounces of water after waking up every morning 

2. Eat a high quality protein source with every meal. Mix it up ;)

3. Eat a fruit or vegetable with every meal or snack. Color is key!

4. Eliminate all processed foods, eat whole foods when possible!!

5. Use healthy oils and healthy fats

6. Drink half of your weight in ounces of water daily (no caloric beverages and minimal to no alcohol)

7. Exercise regularly, relieves stress and releases happy hormones!! A key to fat loss!

8. Drink a JuicePlus complete shake or eat a complete bar at least once a day and immediately after every workout!! Refuel and Energize!

9. Take two fruit, vegetable, and berry JuicePlus capsules every day!! And a healthy fish oil.

10. Keep a journal  and splurge NO MORE than 10% of the time :)

Your Snack Guide

Eating every 3 to 4 hours helps our metabolism to keep burning! Some easy and healthy snacks for you!

Hummus (any kind) paired with some vegetables 
Berries and yogurt 
Juice Plus Complete bar 
Peanut butter and carrots (sweet and salty) 
Juice plus Complete shake 
Handful of mixed nuts
Vegetables are always easy to grab! 
Celery and peanut butter
Roasted chick peas
Apple and peanut butter or almond 
Seeds! Pumpkin, squash, sunflower
Green tea to rid you of that afternoon low! 

Best to pair some veggie with a healthy fat or protein 

When will I see results?!?

It seems 9 times out of 10 when someone starts a new diet or exercise program they have high expectations.  One week down, exercised every day, followed the new craze diet and nothing changed.  Clothes are still tight, that roll can still be seem around the waste and those bat wings are still flapping.  Frustration! And boom, that's it, they're done.  

Expectations are defined as a strong belief that something will happen or be the case in the future... "reality had not lived up to expectations."

What we often forget is that role did not appear overnight, those bat wings didn't magically shape themselves.  Change takes time to get use to, whether that is mentally or physically, results do take time!

Patience and realizing fast results may not always be the best results is what it comes down to.  Our bodies are constantly fighting to find homeostasis and when we begin to change our bodies begin to fight to find balance.  You see, your body can get comfortable with where its at, it learns to hold the extra weight, store the extra food, and doesn't necessarily want to change.  It is up to you to fight against that, get stubborn, and begin to make better decisions.  

Living Healthy is not rocket science.  It has been said many times, its simple, its just not easy. Simplicity: drink your water, eat your vegetables and fruits, stay away from processed crap (anything in a box).  

You don't need to know much more than these three simple steps starting out.  You will see results with just this.  

Remember how long it took you to get where you are at now and be patient! When those small changes start to become lifestyle changes the results will come. 

So in closing, remember the best results and the ones that last a lifetime are the ones that do take time, patience and slow healthy changes that eventually become lifestyle habits. 

Remember WHY YOU STARTED and don't forget it!

The Dirty Dozen!

When it comes to buying conventionally grown foods to organic foods it is hard to know where to draw the line.  Of course, if you can afford to buy all organic foods, I would say go for it!! When it comes to fruits and vegetables some you should choose organic first, here is the list I have formulated for you!

1. Apples: most apples are heavily sprayed with pesticides that are harmful to the human body.
2. Berries: all berries! Many berries are heavily sprayed with chemicals, reducing their antioxidant capacity.
3. Spinach
4. Peppers: bell peppers, banana peppers, hot peppers
5. Tomatoes: if it is not deep red, don't buy it!
6. Cucumbers
7. Celery
8. Potatoes: they are grown in the ground, therefore soaking up everything that ground comes in contact with (pesticides, chemicals)
9. Grapes: imported grapes have been found to have over 30 pesticides!
10. Peaches
11. Nectarines
12. Kale/ collard greens

Buy all of these organic when you can! Never forget a conventionally grown fruit or vegetable is still going to be better for you than cookies or a bag of chips (even if they are organic)!

Your Grocery Store Checklist!

Whether it is shopping for your family, a pair of two, or just yourself the grocery store can be a confusing place at times.  Next time you're going there, go in with a plan and stick to it! A healthy diet and lifestyle are actually more of a purchasing power than willpower.  Don't buy the junk, you won't have the junk to eat!

Some helpful tips for your next grocery trip:
~ Plan out your dinners for the next week so you know exactly what you need
~ Choose a grocery store you know has a wide variety of vegetables and fruits to pick from, frozen or fresh
~ Shop the outside of the store, enter the middle last and only if you must
~ Get your vegetables and fruits first, fill your cart with all of the colors of the rainbow!
~ Next, get your proteins, frozen or fresh meats, fish, eggs
~ Healthy fats next! Healthy oils (olive, coconut), nuts, seeds, avocados
~ Fill your cart with quality carbohydrates... wild rice, squash, potatoes, beans, quinoa
~ Lastly, grab some spices! Food is only as boring as you make it.
~ Avoid anything that comes in a box or has more than 5 ingredients listed!

Testimonial to the Amazing Benefits of Juice Plus

Why you should get to the gym today!

Healthy Tip!

Drink at least 64 ounces or if you can half of your body weight in ounces of water daily!

Weekend Survival Tips :)

The weekend is rolling around, gathering with friends, out to dinner at your favorite restaurant, up north at the cabin, whatever it may be!! Don't let it ruin all of your hard work this past week. Stop, think, plan ahead! 
Follow these tips to stay strong 
1. Drink half of your body weight in water each day
2. You don't have work! More time To exercise. Go for a long walk, get to the gym if it's available
3. Eat your vegetables before anything else. Help to keep you fuller longer, helping to not eat so much BBQ!
4. Bring your own food to a friends, healthy snacks! 🍇
5. Limit alcohol, keep it to one night , or none if you can! Don't drink your calories🍹
6. Rather than a cheat day, enjoy a cheat meal. Everyone needs a splurge every once in a while 😋🍫
7. Take the time to write down your goals! 
8. Relax! Get a good nights sleep and take some time for yourself 
8. Eat a healthy breakfast to get your day started out right!
9. Don't have a lazy Sunday, prep for the week ahead, get some work done!
10. If you eat out, order the healthiest option they have! 

Also, have a little fun  that's what weekends are for, right?!

Shrimp and Vegetable Quinoa Stir-Fry

Shrimp and Vegetable Quinoa Stir-Fry

Ingredients:

               1 cup dry quinoa

3 medium carrots, chopped

15 asparagus spears, chopped

1/2 large red onion, chopped

2 bell peppers, chopped

4 white mushrooms, chopped

1/2- 15.25oz can of corn

1 tbsp. sesame oil

1 tsp. onion powder

1 tsp. garlic powder

1 tsp. ground cumin

2 tsp. minced garlic, 4 cloves

1/3 cup Liquid Aminos, or low-sodium soy sauce

8 oz. wild caught shrimp, peeled & deveined

Directions:
               Rinse and cook the quinoa according to the package. Once cooked, leave covered and set aside.

Place a large pan over medium heat. Add the oil and heat for just a few moments before adding the carrots. Once the carrots are added, cover and allow to cook for 2-3 minutes or until they have somewhat softened. Add the remaining chopped vegetables, minced garlic, and seasonings, stirring every few minutes to evenly cook. Add the shrimp, cover, and allow to cook for 3-4 minutes. Slowly stir in the cooked quinoa and liquid aminos/soy sauce. Cook until the onions are translucent and the shrimp has cooked through.

Enjoy!

Simple Crockpot for Busy Lifestyle

Simple Crockpot for a Busy Lifestyle

Ingredients:

               1 pound of your choice of meat (chicken, pork roast, beef)

               2 gloves diced garlic

               Salt and pepper to taste

               1 tsp cayenne pepper (optional)

               2 to 4 sweet potatoes or yams

               ½ sliced onion

               2 sliced bell peppers

Directions:

               Turn the slow cooker to high and add in about 1 inch of water to the bottom.  Place the meat into the slow cooker and add desired spices to the top. 

               Dice the potatoes, onion, and bell peppers and add them to the slow cooker.

               Cook for about 4 to 5 hours or until meat and potatoes are cooked through, checking for moisture every couple hours if you can. 

 

At Home Workout! Made for all levels of Fitness

Can't get to the gym today, need a quick stress reliever, or just bored and want to get up and move a bit?? Try out an at Home Workout!

Time Yourself: 20 seconds of going hard, 40 seconds rest or 30 seconds of going hard, 30 seconds rest

Warm-up for all: 
Bridges, Alternating Bird dogs, Plank for 1 minute or as long as you can, Walking knee grabs, walking butt kicks, walking frankensteins (hamstring stretch), 20 Jumping Jacks or for 1 minute

Workout 1: For beginners, 5 rounds, rest 1-2 minute between each full round
Squats
Wall push-ups
Split Squat right leg (a quick video showing proper form here https://www.youtube.com/watch?v=z0NUTXY1vF)
Split Squat left leg
Jumping Jacks or modified jumping jacks

Workout 2: For intermediate, if the beginner is too easy, 5 rounds, rest 1-2 minutes between each full round)
Squats (can try to add in jumping for some)
Bench Push-ups or use a chair
Alternating lunges
Skaters
Plank with mountain climbers

Workout 3: For more advanced,  5 rounds, rest 1 minute between each full round
Squat Jumps
Push-ups
Alternating lunge jumps
Chair Dips
Burpees (step-backs, or use a couch/ bench for an easier variety)

A Variety of Hummus Recipes! To pair with any vegetable for a healthy snack!

Roasted Red Pepper Hummus

Ingredients:

               2 cloves garlic, miced

               1 (15 ounce) can garbanzo beans, drained

               1/3 cup tahini paste

               1/3 cup fresh lemon juice

               ½ cup roasted red peppers

               ¼ tsp dried basil

Directions:

In an electric food processor, combine garlic, garbanzo beans, tahini, and lemon juice. Process until the mixture is smooth. Add roasted peppers and basil; process until the peppers are finely chopped. Season with salt and pepper. Transfer hummus to small bowl, cover and chill until you are ready to serve.

Sun- Dried Tomato Hummus

Ingredients:

               4 cloves garlic

               1 tsp salt

               3 tablespoons tahini paste

               ¼ cup fresh lemon juice

               2 cans garbanzo beans, drained

               ½ cup olive oil

               ½ cup oil- packed sun- dried tomatoes, drained

               ¼ cup finely shredded basil (optional)

               2 tbsp olive oil

               1/8 tsp paprika

Directions:

Place garlic, salt, tahini, and lemon juice into a food processor; process until smooth. Pour in the garbanzo beans and 1/2 cup olive oil; process until smooth again, scraping the sides of the bowl occasionally. Once smooth, add the sun-dried tomatoes, and pulse until they have been chopped to very small pieces and are incorporated into the hummus. Finally, add the basil, and pulse a few times until mixed in.

Spread the hummus into a shallow serving dish, and make a few decorative grooves on top. Refrigerate at least 1 hour, then drizzle with 2 tablespoons olive oil and sprinkle with paprika before serving.

Garlic Hummus

Ingredients:

               2 cups canned chickpeas, rinsed and drained

               2 tbsp tahini

               4 tbsp olive oil

               ¼ cup warm water

               1 large head of galic

               Juice of 1 lemon

               ¼ tsp sea salt

Directions:
               Preheat oven to 375°F Cut off the very top of the garlic clove (about 1/4") so that the tops of most of the cloves are exposed slightly. Coat with a little olive oil and wrap securely in tin foil. Roast garlic in oven for 1 hour. Remove and allow to cool.
               Using your fingers, squeeze the soft, roasted garlic out of each clove into food processor. Rinse and drain cooked or canned chickpeas. Add them, and all other ingredients, to the food processor and blend until completely smooth.
               Scrape ingredients off sides of food processor to make sure it blends evenly. If you find that the hummus is too thick, you can add additional olive oil at this time. Add it very slowly, allowing the mixture to combine fully before adding more liquid.

Serve chilled or at room temperature.

Pair any hummus recipe with as many vegetables as you would like!

Avocado Hummus

Ingredients:

               1 16 oz can of chickpeas or garbanzo beans

               1 medium avocado, halved, pitted, and flesh removed

               1/4 cup liquid from can of chickpeas

               3-5 tablespoons lemon juice (depending on taste)

               1 1/2 tablespoons tahini

               2 cloves garlic, crushed

               1/2 teaspoon salt

               2 tablespoons olive oil

Directions:

Drain chickpeas and set aside liquid from can. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth.

Place in serving bowl, and create a shallow well in the center of the hummus. Add a small amount (1-2 tablespoons) of olive oil in the well. Garnish with parsley (optional).

Roasted Balsamic Vegetables

Roasted Balsamic Vegetables

Ingredients:

2 medium sweet potatoes, peeled and cut into 1'' cubes

2 large carrots, cut crosswise into 3/4'' slices

2 medium parsnips, cut into 1'' slices

1 medium onion, quartered and cut through to the root into 1'' slices

1 turnip, cut into 1'' cubes

2 small zucchini, cut into 1'' half moons

3 garlic cloves, coarsely chopped

3 Tbsp extra virgin olive oil

1 Tbsp balsamic vinegar

1 Tbsp fresh rosemary, chopped

1 Tbsp fresh thyme, chopped

1-1/2 tsp salt

2 Tbsp fresh parsley, minced

2 Tbsp Parmigiano-Reggiano, freshly grated

 **Note: will work with any mixture of vegetables or amounts.  Just alter as fits your needs.

Directions:

Preheat the oven to 450°F. Line a baking sheet with aluminum foil.

Combine the sweet potatoes, carrots, parsnips, onion, turnip, zucchini, and garlic in a large bowl. Drizzle with the olive oil and vinegar. Add the rosemary, thyme, and salt. Toss well to combine.

Spread the vegetables onto the prepared baking sheet in a single layer. Roast the vegetables for 50 minutes, or until the vegetables are browned and crisp-tender. Give the pan a good shake once or twice while baking so the vegetables cook evenly. Transfer to a serving platter. Sprinkle the vegetables with the parsley and Parmesan before serving hot or at room temperature.

Sweet Potato Fries

Sweet Potato Fries

Ingredients:

               ½ to 1 sweet potato per person eating (yams will work as well)

               Cinnamon to taste

               Salt to taste

               Cayenne Pepper to taste

               1 to 2 tbsp Olive Oil

               Lightly greased cookie sheet

Directions:

               Preheat oven to 400 degrees

Slice the sweet potatoes into thin slices

               Put the sliced potatoes into a bowl and drizzle the olive oil over the potatoes.  Toss the potatoes until they are all coated.  Add the spices to bowl and toss the sweet potatoes again, making sure all of the fries are coated.

               Spread the fries evenly out on the cookie sheet and bake for 30 to 45 minutes or until the potatoes are cooked through.

Psoriasus: My Personal Experience and Testimonial

JuicePlus testimonial

As a child I knew that my father suffered from psoriasis, but what I never had realized was how hereditary it could be.  When I hit middle school I began to get dry skin under my hair, white flakes I tried to hide and a non- stop itching scalp.  This is when my psoriasis outbreaks began.  At first I tried to ignore it, but after time it began to get worse.  I would dread showering because my scalp would burn.  I would dread wearing my hair down in fear of someone seeing a patch of my psoriasis.  I would dread wearing dark colored shirts because someone might see the white flakes falling onto my shoulders.  Every day I would deal with these and be in a constant state of paranoia.  The psoriasis would spread from my scalp to my face, then to my neck, my armpits, elbows, and hips.  Although I was lucky and it stayed on my scalp the majority of the time, it was in times like these that I felt like hiding under a blanket all day.  Every person that I came into contact with all I could think about was them staring at my red, dry, flaky skin.  As I got older, entered high school, and my first couple years of college I thought nothing would ever work to end my disease.  I tried changing shampoos, different lotions, gels, aloe, eating all organic foods, different healing sprays, and adding multivitamin supplements into my diet.  I could not find a solution and getting a prescription drug was not something I was willing to look into.  My junior year of college I began to work at FyT Results and it was here that I was introduced to JuicePlus.  The owner of FyT Results, Tanner, told me about the capsules and how they could help to improve my health.  I thought it was a joke, took the capsules to be polite and threw them into the back of my cupboard.  I thought I ate plenty of fruits and vegetables, so how could these possibly help me?

Upon entering my senior of college I began to have one of the worst outbreaks of psoriasis I had ever had.  My scalp would scab up and begin to bleed, the psoriasis covered half of my neck, looked like ring worm and I began to get desperate.  I would do anything I could to hide the patches, wear sweatshirts, my hair down, even point it out and joke about it to try to hide my embarrassment.  One day I saw the JuicePlus capsules in the back of my cupboard and decided to give them a try.  One month passed, two months passed and I noticed how much more energy I had! I thought it might be JuicePlus, but maybe I was just getting more sleep.  As time went on I continued to take my capsules.  Four months passed and the psoriasis on my neck was cleared! I could not believe it.  I was still not convinced though, so I decided I should probably keep taking them and see what else happens.  After about six months of taking the capsules the psoriasis on my scalp also disappeared.  It was then that I finally believed in JuicePlus and everything that they had to offer! Four capsules, two vegetable and two fruit, and a little patience is all it took! I realize I may still have a few outbreaks here and there, but the emotional relief of not dealing with trying to hide my psoriasis every day is worth every penny and more. JuicePlus changed my life, and it might just be able to change yours too!

Spicy Broccoli

Spicy Broccoli

Ingredients:

3 Heads of Broccoli

2 Tbs light Soy Sauce or Coconut Amines

2 Tsp Sesame Seed Oil

3 Tbs Sriracha (your choice on how spicy you want it. Use 1 1/2 tbs for less spicy)

1 Clove Garlic

¼ cup Crushed Peanuts

Black Pepper, to taste

Directions:

               Preheat oven to 400 degrees.  Cut the broccoli from the stalk and wash.  Dry well.

               In a large bowl wisk together all ingredients and diced clove of garlic.  Coat the chopped broccoli evenly.  Place the broccoli onto a baking sheet covered with parchment paper.  Bake in the oven for 15 minutes, flipping the broccoli 7 to 8 minutes in. 

               Place the cooked broccoli into a bowl and top with chopped peanuts.

Roasted Vegetables! Can be used with any type of vegetable

Roasted Vegetable Mixture

Ingredients:

1 small chopped head of broccoli
1 small chopped head of cauliflower
1 small chopped yellow summer squash
1 medium sliced zucchini 
3 medium sliced carrots
Half of one large red onion
2 T virgin olive oil
2 T balsamic vinegar
Salt to taste

Directions:
               Mix all the veggies together, add the olive oil and balsamic to the top, put on a lightly greased cookie sheet and bake at 425 until caramelized (about 25 min)

Egg Stuffed Tomatoes

Egg stuffed Tomatoes

Ingredients:

               4 large beefsteak tomatoes (large tomatoes easy to stuff)

               1 cup chopped spinach

               ¼ cup chopped onion (red or green)

               4 cage-free eggs

               2 teaspoons fresh chives

               ¼ cup grated Parmesan Cheese (1/4 ounce)

Directions:

               Preheat oven to 350 degrees.  Line a 9- inch baking dish or pie plate with parchment paper (or lightly grease).  Cut off the top of the tomato (about ¼ to ½ inch).  With a spoon, gently remove the seeds and inner of the tomato.  Place the tomatoes in a dish and salt and pepper to taste. Divide the spinach and onions among the tomatoes.

               In a medium bowl whisk together eggs and chives and season to taste with salt, pepper, and garlic (optional).  Divide the egg mixture among the three tomatoes.  Divide the cheese among the tomatoes and lightly top the tomatoes and egg mixture with them.  Bake them until the egg mixture sets, about 45 to 50 minutes.

Serves: 2 to 4 people 

Artichoke Chicken

Artichoke Chicken

Ingredients:

2 tablespoons coconut oil and 2 tablespoons of butter

2 shallots or 1/4 of onion sliced

2 cups artichoke hearts drained

1/4 cup capers, drained

2 lemons

2lbs bone-in skin on chicken

sea salk and black pepper to taste

Directions: 

               Preheat oven 375

               In a frying pan over medium heat, melt 2 tablespoons of coconut oil.  Add the shallots and saute them until they are translucent.  Add the artichoke hearts, capers and juice from 2 lemons.  Stir to combine.  Remove from frying pan and pour into oven baking dish.  Place the chicken pieces in the baking dish and top each piece with the butter.   Place the entire baking dish in the oven for 45 minutes or until the chicken reach an internal temperature of 165.

Zucchini Noodles with Avocado Cream Sauce

Zucchini Noodles with Avocado Cream Sauce

Ingredients:

1 large zucchini

4 ounces roasted boneless, skinless chicken breast, warmed before plating

Avocado Cream Sauce:

1/4 avocado

1 cup arugula

1/4 cup chopped fresh basil

1/4 cup low-sodium vegetable or chicken broth

1 tablespoon freshly squeezed lemon juice

1 teaspoon crushed garlic

2 teaspoons grated parmesan cheese (optional)

Directions:

Slice the zucchini very thinly lengthwise. Then cut each piece into thirds lengthwise to resemble

thick noodles.

Steam the “noodles” for 2 to 3 minutes or until they are just cooked through.

Meanwhile, blend the avocado, arugula, basil, broth, lemon juice, garlic, and parmesan in a food processor or blender.

Toss the “noodles” with the sauce and the cubed chicken and serve.

Salmon Vegetable Dinner

Salmon Vegetable Dinner

Ingredients:

               Use a 13 x 9 baking pan (or similar)

               Salmon filets (4 small for a family)

               Roasting vegetables (This uses green beans & tomatoes. Asparagus or broccoli would be great                too).

               Olive oil

Directions:

               Lightly grease the bottom of the pan with olive oil.  Place all of your food into the pan and lightly spray the top with olive oil.  Let cook at 350 degrees for 15 to 20 minutes or until the salmon is cooked all the way through.  Spice the vegetables and salmon using spice options from FYT Results spice section!

**Note: another meat can work, cooking time may alter

Egg Muffins!

Egg Muffins

Ingredients:

               Olive Oil or Coconut Oil

               6 cage- free eggs

               1 cup chopped spinach

               ¼ cup diced red onion

½ cup sliced mushrooms

               ½ cup chopped bell peppers (any color)

               (any other vegetable you would like to include)

Directions:

               Preheat oven to 350 degrees.  Lightly grease an egg muffin tin with olive oil spray.

               Add in 1 tbsp coconut oil to heated pan.  Let the oil melt.  Add in onions, mushrooms, bell peppers, and other vegetables to the pan (in that order).  Sautee these vegetables together until almost cooked.  Add in spinach.  Let the spinach heat for about 1 minute.  Take the sautéed vegetables off of the heat. Pour an even amount of vegetables in to between 6 and 12 muffin tins (depending on how much you have made and muffins you would like to make).  Do not fill the tin over ¾ high.

Wisk together all six eggs.  Dump the wisked eggs into each muffin space filled with vegetables.  Fill until the vegetables are covered.  Plan for about ¾ egg per muffin.

               Put in the oven and let cook until egg is cooked through.  Approximately 20 minutes.

Grilled Vegetables! Grilling made healthy and easy!

Your ingredients:

• 1/4 cup olive oil
• 2 tablespoons honey
• 4 teaspoons balsamic vinegar
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• 1/8 teaspoon pepper
• Dash salt
• 1 pound fresh asparagus, trimmed
• 3 small carrots, cut in half lengthwise
• 1 large sweet red pepper, cut into 1-inch strips
• 1 medium yellow summer squash, cut into 1/2-inch slices
• 1 medium red onion, cut into wedges

Directions:

1. In a small bowl, whisk the first seven ingredients. Place 3 tablespoons marinade in a large resealable plastic bag. Add vegetables; seal bag and turn to coat. Marinate 1-1/2 hours at room temperature.
2. Transfer vegetables to a grilling grid; place grid on grill rack. Grill vegetables, covered, over medium heat 8-12 minutes or until crisp-tender, turning occasionally.

Teriyaki Salmon Chicken

Bold with flavor and healthy as well!!

What you'll need:
1/4 cup sliced almonds
1 (9-oz) package chopped lettuce mix
1 cup shredded carrots
3 green onions, thinly sliced
3 tablespoons rice wine vinegar
2 tablespoons reduced-sodium teriyaki sauce
2 teaspoons sesame oil
2 tablespoons light brown sugar
1/4 cup olive oil
4 (4-oz) salmon fillets
salt and pepper to taste

How to cook it:
1) Preheat oven to 350 degrees F. Toast sliced almonds by arranging on a sheet pan and baking 6-8 minutes, just until they smell fragrant. Let cool.

2) Divide lettuce, carrots, green onions and toasted almonds evenly between 4 large salad bowls.

3) In a mixing bowl , whisk together rice wine vinegar, teriyaki sauce, sesame oil, brown sugar and olive oil to create a dressing.

4) Preheat broiler to High. Season salmon with a generous amount of salt and pepper and place on a broiler pan or heavy sheet pan. Place on the second oven rack from the broiler and cook 8-10 minutes or until flaky.

5) Place one cooked salmon fillet atop each salad and serve drizzled with the dressing.

Prep Time: 20 min Cook Time: 10 min Serves: 4

Calories: 455 Fat: 33g Protein: 28g Carbs: 10.5g Fiber: 2.5g

Enjoy!