Grill Up a Light and Filling Salmon Burger

If you’re a lover of fish| you need to try this quick and tasty salmon burger from Real Simple as soon as possible. Packed with protein and omega-3 fatty acids| salmon boasts a ton of healthy benefits such as reducing inflammation throughout the body| improving your skin| and even treating mild to moderate depression. And if you’re looking to lose weight next year| you’ll be glad to know this 20-minute recipe comes recommended by dietitian Julie Upton| MS| RD of Appetite For Health.

Salmon Burgers

From Real Simple

Salmon Burgers

Healthy Salmon Burgers

Ingredients

2 pounds salmon fillet| skin removed2 egg whites1/2 cup fresh breadcrumbs1 tablespoon Dijon mustard2 tablespoons fresh dill2 tablespoons olive oil4 whole-wheat hamburger buns

Grill Up a Light and Filling Salmon Burger

If you’re a lover of fish, you need to try this quick and tasty salmon burger from Real Simple as soon as possible. Packed with protein and omega-3 fatty acids, salmon boasts a ton of healthy benefits such as reducing inflammation throughout the body, improving your skin, and even treating mild to moderate depression. And if you’re looking to lose weight next year, you’ll be glad to know this 20-minute recipe comes recommended by dietitian Julie Upton, MS, RD of Appetite For Health.

Salmon Burgers

From Real Simple

Salmon Burgers

Healthy Salmon Burgers

Ingredients

2 pounds salmon fillet, skin removed2 egg whites1/2 cup fresh breadcrumbs1 tablespoon Dijon mustard2 tablespoons fresh dill2 tablespoons olive oil4 whole-wheat hamburger buns

A Flavorful and Festive Flank Steak Recipe Perfect For the Holidays

The following post was originally featured on Running to the Kitchen and written by Gina Matsoukas| who is part of POPSUGAR Select Fitness.

If it weren’t for rare steaks| I could probably be a vegetarian. I could easily never eat chicken again and not care| pork would be a little harder but doable and I never even liked fish until I was about 15 anyway so giving that up would be no big deal.

Just not steak.

I mean look at that! It’s sitting there all pink and pretty speaking to my inner carnivore.

We ate flank steak about once a week growing up and I remember getting seriously bored with it thinking “not again!” when I’d see it sitting in marinade in the fridge. Then I grew up| started paying for my own groceries and somehow flank steak all but vanished from my meals. Is it just me or is this piece of steak not cheap?!

Maybe part of the problem is finding one that’s not more than three pounds| but I’m always floored when I see the price of flank steak because in my head if we ate it so frequently growing up| it should be one of the cheaper cuts.

A sale on meat and a pomegranate later| however| it’s back on my table.

There’s no hard part about this pomegranate flank steak| just some foresight to let it marinate as long as possible. Well that and to not overcook it. Please don’t do that. Not even a little. A beautiful flank steak can be turned into chewy leather with too much cooking and that’s just a waste. If you’re not down with roasts for the holidays| this would be a great festive alternative.

Balsamic Pomegranate Flank Steak

From Running to the Kitchen

Balsamic Pomegranate Flank Steak

Balsamic Pomegranate Flank Steak

Ingredients

1 1/2 pounds flank steakSalt and pepper3 tablespoons extra-virgin olive oil2 tablespoons brown sugar3 tablespoon balsamic vinegarArils from 1 pomegranate3/4 cup frozen cranberries1 tablespoon chopped rosemary

A Flavorful and Festive Flank Steak Recipe Perfect For the Holidays

The following post was originally featured on Running to the Kitchen and written by Gina Matsoukas, who is part of POPSUGAR Select Fitness.

If it weren’t for rare steaks, I could probably be a vegetarian. I could easily never eat chicken again and not care, pork would be a little harder but doable and I never even liked fish until I was about 15 anyway so giving that up would be no big deal.

Just not steak.

I mean look at that! It’s sitting there all pink and pretty speaking to my inner carnivore.

We ate flank steak about once a week growing up and I remember getting seriously bored with it thinking “not again!” when I’d see it sitting in marinade in the fridge. Then I grew up, started paying for my own groceries and somehow flank steak all but vanished from my meals. Is it just me or is this piece of steak not cheap?!

Maybe part of the problem is finding one that’s not more than three pounds, but I’m always floored when I see the price of flank steak because in my head if we ate it so frequently growing up, it should be one of the cheaper cuts.

A sale on meat and a pomegranate later, however, it’s back on my table.

There’s no hard part about this pomegranate flank steak, just some foresight to let it marinate as long as possible. Well that and to not overcook it. Please don’t do that. Not even a little. A beautiful flank steak can be turned into chewy leather with too much cooking and that’s just a waste. If you’re not down with roasts for the holidays, this would be a great festive alternative.

Balsamic Pomegranate Flank Steak

From Running to the Kitchen

Balsamic Pomegranate Flank Steak

Balsamic Pomegranate Flank Steak

Ingredients

1 1/2 pounds flank steakSalt and pepper3 tablespoons extra-virgin olive oil2 tablespoons brown sugar3 tablespoon balsamic vinegarArils from 1 pomegranate3/4 cup frozen cranberries1 tablespoon chopped rosemary

New Year’s Motivation: You Won’t Believe What This Woman Learned to Do at 24

A new year is a time to swear off unhealthy habits or start healthy ones| but don’t let scary stats ¡ª like the fact that only eight percent of people stick to their New Year’s resolutions ¡ª discourage you. Instead| be inspired by real people who came| saw| and conquered their goals. First up: POPSUGAR’s own Maggie Eisenberg| who made it her mission to learn how to swim. Check out her inspiring New Year’s resolution success story below!

POPSUGAR: What was your resolution| and why did you make it?

Maggie Eisenberg: My resolution in 2012 was to learn how to swim. I made it for three major reasons. 1. Safety: it’s just not smart to only doggie paddle| especially when I’m a sailor. 2. I wanted to have a healthy activity to do for the rest of my life. 3. A lot of my friends swim for a fundraiser called Swim Across America and I didn’t want to be a land volunteer again.

PS: What were the factors that helped you be successful?

ME: My sister helped me sign up for swim lessons and kept me motivated even when I was on the side of the pool learning how to blow bubbles. Oh yeah| I found out my swim instructor was actually an ex-Olympian. An ex-Olympian had to teach me to blow bubbles. I can’t get over it.

Two women at my gym| also sisters| kept tabs on me throughout my training. They held me accountable for the morning swims and when I didn’t show up| they’d tell me that if women in their late 60s could jump the water a few mornings a week| a 24-year-old better be able to do the same.

PS: What one piece of advice would you give someone who is making the same resolution this year?

ME: Stop being embarrassed and do want you want to do. I didn’t learn how to swim for so long because I didn’t want anyone to see me struggle in the pool. When I cared more about the goal rather than how I looked or what people thought of me| everything changed. I actually think it is pretty cool that I learned how to swim at 24 and did an open-water swim in the San Francisco Bay at 25. It also doesn’t hurt to have friends and family put money down on you for a fundraiser. That is a good way to avoid quitting!

Congrats| Maggie! If you have a healthy New Year’s resolution success story to share| message us on Facebook with a bit about your goal. We may feature you in our series!

Image Source:

New Year’s Motivation: You Won’t Believe What This Woman Learned to Do at 24

A new year is a time to swear off unhealthy habits or start healthy ones, but don’t let scary stats ¡ª like the fact that only eight percent of people stick to their New Year’s resolutions ¡ª discourage you. Instead, be inspired by real people who came, saw, and conquered their goals. First up: POPSUGAR’s own Maggie Eisenberg, who made it her mission to learn how to swim. Check out her inspiring New Year’s resolution success story below!

POPSUGAR: What was your resolution, and why did you make it?

Maggie Eisenberg: My resolution in 2012 was to learn how to swim. I made it for three major reasons. 1. Safety: it’s just not smart to only doggie paddle, especially when I’m a sailor. 2. I wanted to have a healthy activity to do for the rest of my life. 3. A lot of my friends swim for a fundraiser called Swim Across America and I didn’t want to be a land volunteer again.

PS: What were the factors that helped you be successful?

ME: My sister helped me sign up for swim lessons and kept me motivated even when I was on the side of the pool learning how to blow bubbles. Oh yeah, I found out my swim instructor was actually an ex-Olympian. An ex-Olympian had to teach me to blow bubbles. I can’t get over it.

Two women at my gym, also sisters, kept tabs on me throughout my training. They held me accountable for the morning swims and when I didn’t show up, they’d tell me that if women in their late 60s could jump the water a few mornings a week, a 24-year-old better be able to do the same.

PS: What one piece of advice would you give someone who is making the same resolution this year?

ME: Stop being embarrassed and do want you want to do. I didn’t learn how to swim for so long because I didn’t want anyone to see me struggle in the pool. When I cared more about the goal rather than how I looked or what people thought of me, everything changed. I actually think it is pretty cool that I learned how to swim at 24 and did an open-water swim in the San Francisco Bay at 25. It also doesn’t hurt to have friends and family put money down on you for a fundraiser. That is a good way to avoid quitting!

Congrats, Maggie! If you have a healthy New Year’s resolution success story to share, message us on Facebook with a bit about your goal. We may feature you in our series!

Image Source:

Simmer a Pot of Protein-Packed Vegan Soup

If you’re in the mood for a hearty soup but looking to cut back on meat| this recipe from Eating Well will fit the bill ¡ª dietitian Julie Upton| MS| RD| of Appetite For Health is a huge fan! After about 10 minutes of prep time| this low-calorie| protein- and fiber-rich soup simmers on the stove until it’s time to enjoy. It’s the perfect recipe to cook up on a Sunday afternoon| so you can pack up your healthy leftovers for a hassle-free lunch during the week.

If you’re cooking this recipe as part of the Get Fit 2015 meal plan| serve with a two-ounce whole grain roll or one piece of fresh fruit.

Southwestern 3-Bean and Barley Soup

From Eating Well

Southwestern 3-Bean and Barley Soup

Healthy Bean and Barley Soup

Ingredients

1 tablespoon extra-virgin olive oil1 large onion| diced1 large stalk celery| diced1 large carrot| diced2 cups water4 cups (32-ounce carton) reduced-sodium vegetable broth1/2 cup pearl barley1/3 cup black beans1/3 cup great northern beans1/3 cup kidney beans2 tablespoons chili powder2 teaspoons ground cumin1 teaspoon dried oregano1 teaspoon salt

Simmer a Pot of Protein-Packed Vegan Soup

If you’re in the mood for a hearty soup but looking to cut back on meat, this recipe from Eating Well will fit the bill ¡ª dietitian Julie Upton, MS, RD, of Appetite For Health is a huge fan! After about 10 minutes of prep time, this low-calorie, protein- and fiber-rich soup simmers on the stove until it’s time to enjoy. It’s the perfect recipe to cook up on a Sunday afternoon, so you can pack up your healthy leftovers for a hassle-free lunch during the week.

If you’re cooking this recipe as part of the Get Fit 2015 meal plan, serve with a two-ounce whole grain roll or one piece of fresh fruit.

Southwestern 3-Bean and Barley Soup

From Eating Well

Southwestern 3-Bean and Barley Soup

Healthy Bean and Barley Soup

Ingredients

1 tablespoon extra-virgin olive oil1 large onion, diced1 large stalk celery, diced1 large carrot, diced2 cups water4 cups (32-ounce carton) reduced-sodium vegetable broth1/2 cup pearl barley1/3 cup black beans1/3 cup great northern beans1/3 cup kidney beans2 tablespoons chili powder2 teaspoons ground cumin1 teaspoon dried oregano1 teaspoon salt

3 Tips to Amp Up Your Weight-Training Workouts

Our friends at Shape have come up with three useful tips to help you safely step up your weight workouts.

It’s hard to forget about your breath during yoga (have you ever taken a yoga class where you haven’t heard the phrase: “focus on your breath” every third pose!?) The teacher usually guides you through class by counting breaths and telling you when| exactly| to inhale and exhale. But| you don’t often hear bootcamp instructors yelling out breathing instructions during sets of push-ups ¡ª and if you’re lifting on your own| you may even find that you’re actually holding your breath during certain moves. Which is too bad| since breathing at the right times can not only make lifting feel easier| it can help you get better results| says Susan Stanley| a Tier 4 Coach (or master instructor) at Equinox in New York City. (In fact| you can actually Breathe Your Way to a Fitter Body.)

“One way to tell if the exercise is beyond the scope of the exerciser is whether they feel like they need to hold their breath|” says Stanley. If you do find you’re holding your breath while executing a move| use lighter weights or scale the exercise down so it’s easier. As you get stronger ¡ª and breathe easier ¡ª you can pick up the heavier weights again. (Try this Heavy Weight Workout.) But there’s more to it than simply not holding your breath. You can use each inhale and exhale to help you get more out of every exercise you do so you get fitter| faster! Here are three ways to maximize every breath you take:

Exhale during the “work” portion of the move (so| the “up” movement of a biceps curl| for example) and inhale when you’re lowering the weights back down. “Generally| exhaling during the work means you are engaging the transversus abdominus| a critical spinal stabilizer in the core| as well as other stabilizers|” explains Stanley. “This is necessary for form| safety| and maximizing strength and range of motion.”When exhaling| think about blowing the air out forcefully and purposefully. “You don’t want to ‘deflate|’ you want to exhale like you’re trying to blow up a balloon|” says Stanley’s fellow T4 Coach Jane Lee. (Try Yoga Breathing to Fall Asleep Fast.)Watch yourself in the mirror when possible. Make sure your belly is rising when you inhale. This is diaphragmatic breathing| and it’s important to stabilizing your core and keeping you injury-free. “If only your chest moves when you breathe| that means you are taking in some oxygen| but probably not expelling enough CO2| which is equally important|” says Stanley.Image Source: POPSUGAR Photography

3 Tips to Amp Up Your Weight-Training Workouts

Our friends at Shape have come up with three useful tips to help you safely step up your weight workouts.

It’s hard to forget about your breath during yoga (have you ever taken a yoga class where you haven’t heard the phrase: “focus on your breath” every third pose!?) The teacher usually guides you through class by counting breaths and telling you when, exactly, to inhale and exhale. But, you don’t often hear bootcamp instructors yelling out breathing instructions during sets of push-ups ¡ª and if you’re lifting on your own, you may even find that you’re actually holding your breath during certain moves. Which is too bad, since breathing at the right times can not only make lifting feel easier, it can help you get better results, says Susan Stanley, a Tier 4 Coach (or master instructor) at Equinox in New York City. (In fact, you can actually Breathe Your Way to a Fitter Body.)

“One way to tell if the exercise is beyond the scope of the exerciser is whether they feel like they need to hold their breath,” says Stanley. If you do find you’re holding your breath while executing a move, use lighter weights or scale the exercise down so it’s easier. As you get stronger ¡ª and breathe easier ¡ª you can pick up the heavier weights again. (Try this Heavy Weight Workout.) But there’s more to it than simply not holding your breath. You can use each inhale and exhale to help you get more out of every exercise you do so you get fitter, faster! Here are three ways to maximize every breath you take:

Exhale during the “work” portion of the move (so, the “up” movement of a biceps curl, for example) and inhale when you’re lowering the weights back down. “Generally, exhaling during the work means you are engaging the transversus abdominus, a critical spinal stabilizer in the core, as well as other stabilizers,” explains Stanley. “This is necessary for form, safety, and maximizing strength and range of motion.”When exhaling, think about blowing the air out forcefully and purposefully. “You don’t want to ‘deflate,’ you want to exhale like you’re trying to blow up a balloon,” says Stanley’s fellow T4 Coach Jane Lee. (Try Yoga Breathing to Fall Asleep Fast.)Watch yourself in the mirror when possible. Make sure your belly is rising when you inhale. This is diaphragmatic breathing, and it’s important to stabilizing your core and keeping you injury-free. “If only your chest moves when you breathe, that means you are taking in some oxygen, but probably not expelling enough CO2, which is equally important,” says Stanley.Image Source: POPSUGAR Photography