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Exercise 4 Weight Loss Monthly Ezine
March 19, 2010

March 2010 Tips and Recipe

First let me start by apologizing for not sending out an Ezine last month. I had something come up which took me out of town for a few weeks and I was unable to work on the website and Ezine. So as a way of saying thanks for your understanding, here is a freebie. It's an e-book on Frugal Cooking and Money Saving tips. In this economy we can all use a little help pinching pennies. Just use the link below to receive your freebie. This is a PDF file and will open in a new window/tab.

Frugal Cooking & Money Saving Tips

Weight Loss Tip

Curbing Your Appetite It's been almost 3 months since the New Year resolution to lose weight. Hopefully you've been doing great but perhaps you are finding yourself eating a bit too much still. Remember making lifestyle changes takes time. Experts say that it takes at least 6 months for something to become a habit, so you are almost half way there. To help you get to your goal, try these tips for curbing your appetite

Eat at the table never in front of the TV or computer, in the car, on the run or even standing up. With these distractions you are not focused on your portions and how much you are eating. So sit down, eat slower and enjoy the meal.

Use Smaller Plates Another way to help with portion sizes and to curb your appetite is to use smaller plates. With less room you are more likely to eat less by starting with smaller portions. Once you are done, wait about 5 minutes before deciding if you want seconds.

Here are more tips on curbing your appetite

Exercise Tip

Let's Go Biking

Spring is in the air. The birds are back, the sun is shining and you are itching to get outside and do something. Unfortunately many of the parks and walking paths are still pretty damp. Well try going for a bike ride instead. Biking works your larger leg muscles which really gets the oxygen flowing. The more oxygen the quicker you burn fat. Don't forget to take your water bottle and stay well hydrated during your bike outing.

Find out more about the benefits of biking for exercise.

Monthly Recipe

The fish Friday menus are at restaurants every where this time of year. Many people are eating fish for their Friday dinners and lunches at home as well. This easy and healthy salad recipe is great for Friday or any day of the week.

Spinach Salmon Salad

What You Need:

  • 2 7 Ounce cans of boneless, skinless salmon (drained)
  • 2 Tablespoons extra virgin olive oil
  • 2 Small Yukon Gold potatoes, cut into 1/8 inch slices
  • 1 Medium shallot, sliced
  • 2 Teaspoons rice vinegar
  • 1/4 Cup buttermilk
  • 4 Cups fresh spinach leaves
  • Salt to taste

How to Make It:

  1. In a non-stick skillet, heat 1 tablespoon of oil over medium high heat.
  2. Add the potatoes and cook until brown and crispy (turning once). Approximately 5 6 minutes per side.
  3. Transfer to plate and season with salt to taste. Cover with foil to keep warm.
  4. Combine remaining oil, shallots, vinegar and salt to taste in a small skillet.
  5. Bring to a boil over medium heat.
  6. Remove from heat and add buttermilk using a whisk.
  7. Place the salmon in a medium bowl.
  8. Add the warm buttermilk dressing to the salmon and toss to coat.
  9. Place 1 cup of spinach (per serving) on a plate.
  10. Top spinach with the salmon and potatoes and serve.

Number of Servings: 4

Nutrition Information Per Serving

Calories 260; Fat (g) 10; Fiber (g)2; Protein (g)24; Carbs (g)15;

WW Points 6

Try one of these healthy fish recipes for even more ideas for Friday dinner.

Until next month, remember to eat healthy and keep exercising. These are the 2 keys to losing weight and feeling great.

Exercise 4 Weight Loss 2 Achieve Fitness and Health

Best wishes from your diet buddy


Exercise 4 Weight Loss

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