Yesterday was another pretty day in central Ohio – beautiful weather! Of course by the time I got out of my conference, the sun had started to go back into hiding. And by the time I battled Columbus traffic and made my way back home, the weather was threatening storms and I had almost talked myself out of a run. The amazing lunch the conference hosts provided certainly warranted a good sweat session — pecan-crusted chicken, salad, cheese ravioli, and potatoes. An interesting menu and I had a bit of it all! 😉
Three miles and less than 30 minutes later I was a sweaty mess and very glad I didn’t talk myself out of the workout. As much as I love the treadmill, I don’t think I’ve been challenging myself enough. I naturally run under a 10 min/mile pace outside, even with hills, and sidewalks, and street crossings. I need to be sure to keep my treadmill workouts high intensity. Even though I always set an incline of at least 1%, I need to kick up the speed! I’m no longer an 10:30-11 min/mile pace! I need to give myself more credit!
Speaking of credit. Did I mention Mr. Prevention just up and decided to run a 1/2 marathon last Saturday? Untrained, he ran a PR of 1:55ish (8:43ish min/mile pace). I was so proud! While I could never accomplish such a feat (that is fact, not underestimating myself!), I’m proud that he did! When we ran a half-marathon last spring, his time was 2:05 and he WAS well-trained. Oh, the irony!
Anyways, after my run I opted to grill out and made this amazing dinner. Mr. Prevention walked in the door (nearly 8pm!) and I was just pulling everything off the grill. What timing he has 😉
Mango-Habanero Glazed Roasted Salmon from Cara’s Cravings
2 6-ounce wild salmon filets
1/4 cup roasted mango and habanero salsa
salt and pepper, to taste
Preheat oven to 375 F. Line a rimmed baking sheet with foil and spray with cooking spray. Place the salmon filets on the sheet, skin side down. Season with salt and pepper. Or, heat outdoor grill and season salmon with salt and pepper.
Puree the mango salsa and vinegar until almost smooth; season to taste with salt.
Spread the puree evenly over the fish. Bake or grill for 10-12 minutes, or until desired doneness is reached. Yield: 2 servings (6 ounces salmon with 2 tablespoons salsa)
Nutrition Information (per serving): 337 calories; 15 g. fat; 105 mg. cholesterol; 372 mg. sodium; 8.2 g. carbohydrate; 1 g. fiber; 36.5 g. protein
Result: We loved this! The weather was so nice I opted to grill the salmon instead of baking. I simply placed the salmon filets on a sheet of tin foil and put that directly onto the grill with the salsa smeared across the top. In 10 minutes, the salmon was tender and cooked through. The flavor of the salsa was sweet and spicy and paired with salmon beautifully. Thumbs up from Mr. Prevention, too![/print_this]
2 mangoes, peeled and diced
1/2 cup chopped onion
2 cloves of garlic, minced
big pinch of salt
1 small habanero pepper
juice from 1/2 of a lime
Preheat oven to 425 F. Arrange the mangoes, onions, and garlic on a baking sheet. Sprinkle with salt, spray with cooking spray, and toss to combine. Roast for 25 minutes, turning once or twice, until the onions are tender.
Meanwhile, roast the pepper over a gas flame or under the broiler until charred on all sides. Allow to cool, then peel, seed, and mince the pepper.
Place the roasted mango mixture in a food processor with the habanero pepper (start with half of the pepper and add to taste, if desired.) Squeeze the lime juice in and add another big pinch of salt. Pulse to desired consistency. Yield: 1 1/4 cups, or 10 2-tablespoon servings.
Nutrition Information (per 2 tablespoons): 31.8 calories; 0.1 g. fat; 0 mg. cholesterol; 1.2 mg. sodium; 8.2 g. carbohydrate; 1 g. fiber ;0.4 g. protein
Result: Sweet with a spicy bite that lingers…so good! This is such a unique salsa that I think could be used a LOT of different ways. I plan to eat the leftovers on chips and as a condiment to do with quesadillas! Enjoy![/print_this]
I got an email last night saying that my summer nutrition course didn’t fill and it was canceled. As much as I enjoy teaching, I don’t enjoy spending entire days away from home (15 hour days blow!), nor do I enjoy walking into a cold, air-conditioned building at 5:30pm when it’s gorgeous outside, and not emerging until the sun is nearly gone. Brutal! The college seems to think the fall will bring a big group, so I will look forward to that…and for now, look forward to a summer off teaching, enjoying the weather and time with the family 🙂 Though, I still have another 4 weeks of classes 😉 The extra time will also allow for some other things — subbing in on an all-women’s ice-hockey team that plays in Wednesday nights, teaching a weight-management course with my business partners, and continuing to grow our private practice. All good, all good. 😀
Question: What’s your favorite way to spend your evenings when the weather is perfect?
Happy Hump Day!