Nutrition Tips:

More omega-3 Please! Consistent intake of omega-3 fatty acids have been shown to reduce risk of mortality from heart disease. Fish, such as salmon, herring, tuna, sardines and trout, as well as nuts and seeds are all good sources of omega-3 fatty acids. Eat fish 1-2 times a week, keep almonds and walnuts handy for snacks, and add ground flaxseed to baked goods or smoothies.

Healthy Recipes:

Marinated Salmon Seared in a Pepper Crust

4 salmon fillets, 4-5 ounces each
4 Tablespoons soy sauce
2 garlic cloves, pressed into a paste
4 teaspoons fresh lemon juice
2 teaspoons sugar
8 teaspoons coarsely ground pepper
4 Tablespoons olive oil

In a large Ziploc bag or other sealable container combine soy sauce, garlic paste, lemon juice and sugar. Mix well. Place salmon fillets in marinade, coating each well. Seal the bag or container and place in the refrigerator for 30-minutes. While waiting for the fish to marinate, coarsely grind 8 teaspoons of black pepper into a bowl and set aside.

Once the fish has marinated, remove fillets from bag or container and discard any remaining marinade in the trash. Pat each fillet dry, then press 1 teaspoon of pepper into each side of every fillet, coating well.

Heat olive oil in a heavy-bottom skillet over medium-high heat. Once oil is hot (but not smoking) add the salmon fillets and cook each side for 2-minutes, just until salmon flakes.

Remove fillets from pan and place on a paper-towel lined plate to remove excess oil. Serve immediately.

Featured Grocery Items:

Newman's Own Natural 100 Calorie Mini Bags

Popcorn is a whole grain and can serve as a healthy low calorie snack with some fiber. These Mini Bags by Newman's Own are great for people that need help with portion control. They are easy to store and non-perishable so they can be brought anywhere there is a microwave present. The only downside is the presence of palm oil which contributes 1g saturated fat (5% DV) but when consumed in combination with a healthy diet this should not be a problem for most people.

Kitchen Timesavers

Electric Wok - An electric wok heats up quickly and with a little oil and spices you can cook vegetables or meat in a flash. The wok has a wide range of temperature settings and a large cooking volume capacity so really anything can be prepared in it. Best part of all - cleaning up is a breeze because of the non-stick surface and the ability to submerge it in water!