Tip of the week 8/23

Exercise motivation:
Are you having trouble getting started on, and keeping up, an exercise routine? Do you feel motivated one week, then not motivated the next? Follow these tips towards building an exercise routine that truly lasts.
 
1.Find activities that you enjoy
                Some forms of exercise may have stronger benefits than others, but the best form of exercise is the one you enjoy doing because you will end up doing it more often and more consistently.
 
2. Focus more on intrinsic motivations
                Research shows the strongest and longest lasting motivation is intrinsic. This means motivation that comes from inside of you such as the “runner’s high” after a hard workout, or noticing that you have more energy during the day, or overcoming physical challenges you didn’t think possible such running that extra mile.
 
3. Make exercise part of your schedule
                Having times for exercise built into your schedule will not only help you make time for exercise, but also limit demotivating hurdles such as trying to decide when you will be exercising and telling yourself you’ll do it later. If exercise is a regular part of your schedule, you’ll barely have to think about it except when you’re doing it.
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Recipe of the week 8/26/19

​Black-strap Molasses Salmon
Heart healthy salmon with a tasty new twist.
Ingredients:
·         1 (16 oz.) salmon filet
·         2 Tbsp. black-strap molasses
·         2 Tbsp. low sodium soy sauce
 
Directions:

1.  Preheat oven to 375 degrees.
2. Lay out a large piece of aluminum foil long enough to double up and create an aluminum foil pocket.
3. Lay the salmon filet on ½ of the aluminum foil.
4. Drizzle the molasses and then the soy sauce over the filet.
5. Fold the other half of the aluminum foil over the top of the salmon and roll the edges to create a sealed pocket.
6. Bake for 20 min or until salmon is just tender.  Do not over cook as salmon dries out rather quickly. 

  
Tips:
 Leftover salmon makes an excellent topping for a spinach salad the next day.
Make enough to snack on as a heart healthy treat with a few multi grain crackers. 
 
Number of Servings: 4
Serving Size: 4 oz. 
 
Nutrition facts per serving: Calories: 220, Fat: 5g, Saturated fat: 1g, Polyunsaturated fats: 0g, Monounsaturated fats: 4g, Carbohydrates: 8g,Sugar: 8g, Fiber: 0g, Protein: 31g, Sodium: 780mg, 
Significant source of EPA and DHA, 4 oz. contains 1518 mg. 

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