Tag Archives: salmon

4 Bridges Training {Week 9} + Meal Plan

Less than a month until race day! Last week’s training was just OK. As I mentioned in my Week 8 post, I’ve been having some trouble with plantar fasciitis. I ended up lowering my mileage substantially last week. I ran 2-3 miles on Tuesday/Wednesday/Thursday, and I ran about 5 miles today. I’m still experiencing some pain, but it’s definitely improving. I started doing some Runner’s World yoga classes, and it seems to be helping. I’m glad I rested some last week. I’m going to attempt to get back to my normal mileage this week and see how things go.

On a good note, I finally have a gym membership again! Derek was able to get me an inexpensive gym membership at UNC since I am the spouse of a student. We worked out together 3 times last week. I am SO sore, but it feels great to lift again.

I’m keeping things pretty simple on the food front this week. The latter part of the week is forecasted to be cool and rainy – perfect for breaking out the crock pot. I’m really excited for next Sunday. Derek and I are having friends over to watch the Panthers game, which of course means delicious food is in order. Also, I promise to share a recipe this week. I’ve been really bad about that lately. I keep forgetting to take pictures while I cook. Whoops!


 

4 Bridges Half-Marathon Training – Week 9

Monday: Yoga + strength

Tuesday: 4.5 miles

Wednesday: 3 miles or cross-train

Thursday: 4.5 miles + strength

Friday: Rest

Saturday: Cross-train for 50 minutes

Sunday: 10 miles (Double digits!!!)

Meal Plan- Week of 9/22/14

Monday: Homemade Hawaiian/Veggie Pizza + Salad

Tuesday: Turkey Meatballs + Sweet Potato Tots + Green Beans

Wednesday: Maple Glazed Salmon + Couscous + Broccoli

Thursday: Provencal Beef Stew

Friday: Dinner Out

Saturday: Fiesta Chicken Enchiladas + Salad

Sunday: White Chili + Cornbread + Snacks + Beer

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New Favorite Salmon Recipe

I may or may not have set off the smoke alarm making it, but Derek and I agree that the salmon I made tonight is a new favorite.

Before I get to that recipe, here’s what I ate today:

Breakfast:

  • slice whole wheat toast
  • peanut butter
  • banana

Lunch:

  • raw veggies (broccoli, cauliflower, and carrots)
  • Bolthouse Farms Classic Ranch for dipping (Love this stuff! It’s made with yogurt.)
  • Trader Joe’s Chicken Gyoza Potstickers
  • low-sodium soy sauce mixed with Sriracha for dipping

Trader Joes chicken gyoza

Snacks:

  • pear
  • tortilla chips
  • fresh salsa

Dinner:

  • maple-glazed salmon
  • couscous
  • oven roasted asparagus (tossed in olive oil with salt, pepper, garlic, and parmesan cheese)

 

 

IMG_1089

Dinner was quick and easy tonight. I will definitely make this combination when I have a busy week. The entire meal took me about 25 minutes. I cooked the asparagus for 8 minutes on 425 degrees to start. While it was cooking, I put the spice rub on the salmon and started boiling water for the couscous. Then I finished the couscous while the salmon cooked. Aside from the spices, there are few ingredients and everything cooked very fast. It’s a good option when you don’t have a ton of time.


Now for the maple-glazed salmon recipe. I substituted a few things, but I followed this recipe from Cooking Light. Next time, I will probably grill the salmon instead of broiling it. The food was delicious, but I set off the smoke alarm. Fail. It was my first time broiling anything at our new place, and it apparently has a sensitive alarm. Whoops.

Maple-Glazed Salmon from Cooking Light

Ingredients:

  • Spice mix (all teaspoons- 1 paprika, 1/2 chili powder, 1/4 cayenne pepper*, 1/4 cumin, 1/4  sugar*, 1 salt)
  • 4 salmon fillets
  • 2 Tbs maple syrup

*I used cayenne pepper for added spiciness. The recipe calls for brown sugar, but I didn’t have any on-hand so I used a little bit of regular sugar instead.

Instructions: 

1. Pre-heat broiler. (If you’re like me and don’t have a broiler pan, a cooling rack on top of a cookie sheet works just as well.)

2. Rub spice mix over the salmon fillet.

IMG_1091

3. Broil fish for ~5 to 6 minutes

4. Brush maple syrup on salmon filets.

5. Broil fish for ~1 more minute.

IMG_1094

Enjoy!

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