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Try salmon to ramp up your fitness routine
By Joshua Steckler and Mark Trapp | Special to the Daily Herald

Super savory salmon


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Published: 10/4/2010 12:10 AM

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Healthy eating and tasty eating should be one in the same. For example, this recipe contains salmon, walnuts, asparagus and bell peppers foods that are packed with nutrients and flavor.

So what will your body get out of this meal? Salmon is loaded with quality protein and healthy fats such as omega-3 fatty acids.

Protein is essential for building and maintaining muscle, while fatty acids are needed to carry out many common functions within the body.

Walnuts also contain these essential fatty acids, which can also help you feel full while helping to burn unwanted body fat.

Asparagus and red peppers are loaded with multiple nutrients including vitamins A, C, K and folic acid.

This meal is right out of our Push Fitness Push Start Your Metabolism nutrition program, which teaches eating appropriate servings of high-quality protein, healthy fats and nutritious carbohydrates.

This ratio of macronutrients helps burn fat while building muscle, making it a perfect meal for those wanting to lose weight and tone up.


• Two protein servings: One 8-ounce salmon fillet

• Two fat servings: 1 ounce of walnuts and 1 tablespoon of olive oil

• Two vegetable servings: Four asparagus spears and one red bell pepper

* These servings are based on a 2,000-calorie diet.

Cooking instructions

• Preheat oven to 350 degrees and spread 1 tablespoon of olive oil in a baking pan.

• Take the 8-ounce filet of wild salmon and rub it vigorously with a sparing portion of olive oil, sea salt and black pepper.

• Next, top the juicy filet with 1 ounce of crushed walnuts.

• Surround the filet with chopped asparagus and red peppers. It will soak in the juiciness of the olive oil.

• Place in oven and cook at 375 degrees until the filet is cooked to your liking, usually 12 to 15 minutes.

• Joshua Steckler and Mark Trapp are co-owners of Push Fitness, a personal training studio in Schaumburg specializing in weight loss, muscle toning and nutrition. Contact them at