CORE Exercises Challenge*

The Plank is a classic when it comes to Core exercises. Those abs will be working overtime!

1. Start with your feet at just a little less than hip width apart, now place your elbows down onto the mat directly under your shoulders.
2. Keep your stomach and legs strong (this means your butt is not sticking up into the air and your knees are not bent), shoulder blades apart and your head in a neutral position.
3. Now hold this position for as long as you can with good form and remember to breath. If you find yourself to be a Plank master (holding the plank for 4-5 minutes with good form) start progressing towards the letter "D".

*As with any exercise or workout routine, make sure you check with your doctor before attempting any new exercises.

Healthy Eating: Maple Glazed Salmon

Maple Glazed Salmon with Grilled Vegetables
Serves 4 - Prep time: 30 min. - Total time: 45 min.

Ingredients:

• 1/4 cup Low-Sodium Soy Sauce
  
• 3/4 cup 100% Pure Maple Syrup
  
• 4 Salmon Fillets (4 ounces each)
• 4 long Sweet Potatoes
  
• 2 medium onions, sliced
  
• 1 pound Asparagus, trimmed
  
• 1/2 teaspoon each Sea Salt and Black Pepper

Directions:

Heat oven to 450 degrees or Heat Grill

1. Shake soy sauce and syrup in resealable plastic bag to mix - add Salmon - Close, refrigerate 30 minutes.
2. Microwave sweet potatoes on high 5 minutes or until slightly tender. Let cool. Cut diagonally across into slices, set aside.
3. Remove salmon from marinade. Pour marinade into saucepan, set aside.
4. Grill or Bake Salmon 5-8 minutes per side or until opaque in the center. Remove and keep warm.
5. Add sweet potatoes and onions and grill (using veggie basket) or bake for 5 minutes. Turn and add asparagus. Cook veggies another 5 minutes. Test doneness of sweet potatoes (should be soft).
6. Sprinkle salmon and veggies with sea salt and pepper.
7. Boil marinade in saucepan for 5 minutes or until thickened.
8. Brush salmon and vegetables with marinade.

Reference: www.bestsalmonrecipes.info, Maple Glazed Salmon with Grilled Vegetables

CORE Exercises Challenge*

This is a great stabilizer exercises that will target that core and get those abs working and burning.

1. Start with your feet in a wide stance and place your hands down onto the exercises ball.
2. Now with your abs nice and tight and your arms straight, start making small circles with your hands. As you get more comfortable, start making those circles a little bigger.
3. To start, go 5 or 6 times clockwise then 5 or 6 counter clockwise, making sure to keep your abs tight throughout the entire exercises.

*As with any exercise or workout routine, make sure you check with your doctor before attempting any new exercises.

Healthy Eating: Cayenne-Rubbed Chicken with Avocado Salsa

Cayenne-Rubbed Chicken with Avocado Salsa
Serves 4 - Prep time: 10 min. - Total time: 30 min.

Ingredients:

• Coarse salt and ground pepper
• 1/4 teaspoon cayenne pepper
• 4 boneless, skinless chicken breast halves (6 to 8 ounces each)
• 2 tablespoons olive oil
• 1 medium red onion, finely diced
• 2 tablespoons fresh lime juice
• 1 Hass avocado, pitted and cut into chunks

Directions:

1. In a small bowl, combine 1 teaspoon salt, 1/4 teaspoon pepper, and cayenne; rub all over chicken.
2. In a large skillet, heat oil over medium. Add chicken, and cook until browned on the outside and opaque throughout, 8 to 10 minutes per side.
3. Meanwhile, in a medium bowl, combine onion and lime juice; set aside. Just before serving, fold avocado chunks into onion mixture; season with salt and pepper. Serve chicken topped with salsa.

Reference: Everyday Food Magazine, January/February 2008, page 24