Blog Archives - Dragonfly Strength & Fitness, LLC

Brown Sugar Salmon

1/27/2016

I love salmon! It is so healthy and full of omega-3! Here is a quick healthy recipe to try!

1 1/2 lbs. salmon fillets
1/4 cup vegetable or olive oil
1/3 cup brown sugar
1/3 cup soy sauce
1/3 cup water
Salt to taste
Lemon pepper to taste
Garlic powder to taste
1. Season the fillets to taste with the salt, lemon pepper and garlic powder.
2. In a small bowl, stir together the brown sugar, soy sauce, water and oil until sugar is dissolved.
3. Put the seasoned fillets into a Ziploc bag, pour in the marinade mixture, seal and turn to coat. Refrigerate at least 2 hours.
4. Preheat oven to 450 degrees Fahrenheit.
5. Line a broiler pan with aluminum foil and make a few slits through the foil with a knife to allow juices to drain while cooking. Spray with nonstick cooking spray.
6. Place your fillets on the broiler pan and discard the leftover marinade. Place the fillets into your preheated 450 degree oven for 15 minutes.
7. Then move the fillets to an oven rack close to the broiler and broil on high for an additional 5 minutes or until the fish flakes easily with a fork.

Upper Back Exercise on Ball

1/27/2016

Simple way to begin increasing your upper back strength and improving posture!
A. Lay on ball, stabilize your core, pull shoulders back.
B. Pull up, leading with your elbows
C. Extent arms to 90 degree angle. Focus on squeezing your back muscles...
REPEAT 10 times, rest and do it again!

Healthy Snack of the Day

1/22/2016

Condiments

1/3 cup Honey
1/2 cup Peanut butter, creamy

Pasta & Grains

1 cup Oats, dry old-fashioned

Baking & Spices

2/3 cup Chocolate chips or Butterscotch chips
1 tsp Vanilla extract, pure
1 tsp Cinnamon

Nuts & Seeds

1 tbsp Chia seeds
2/3 cup Coconut flakes, toasted
1/2 cup Flaxseed, ground