Nutrition :: Springtime Shrimp Salad

Springtime Shrimp Salad

Here's what you need...

For the Dressing

• 1 Tablespoon grated orange peel
• 1/3 cup orange juice
• 1 tablespoon sugar
• 2 tablespoons oil
• 2 teaspoons Dijon mustard

For the Salad

• 1 lb fresh asparagus, trimmed, cut into 2-inch pieces
• 8 cups torn Boston lettuce
• 3 Oranges
• 1 lb fresh or frozen shelled deveined cooked shrimp, thawed

1. In a small bowl combine all of the dressing ingredients; beat with a wire whisk until well blended. Set aside.
2. In large nonstick skillet, bring 1/2 cup water to a boil. Add asparagus and return to boil. Reduce heat; cover and cook 5 to 6 minutes or until tender.
3. Meanwhile, arrange lettuce on 4 individual salad plates. Peel oranges and halve lengthwise; cut crosswise into 1/4-inch-thick slices.
4. Drain asparagus. Rinse with cold water; drain well. Arrange asparagus, orange slices and shrimp over lettuce. Drizzle salads with dressing.

Nutritional Analysis: One serving equals: 290 calories, 9g fat, 24g carbohydrate, 6g fiber, and 29g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

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Nutrition :: Sunny Day Grilled Chicken

Sunny Day Grilled Chicken

Serve this delicious grilled chicken at your next barbecue. The honey-mustard glaze has a wonderful tangy flavor. Remember to add healthy side dishes for a summer meal that will satisfy without weighing you down.
Servings: 6

Here's what you need...

• 4 Tablespoons honey
• 4 Tablespoons spicy mustard
• 1 teaspoon grated lemon peel
• 2 teaspoons low-sodium soy sauce
• 1/2 teaspoon minced garlic
• 6 boneless, skinless chicken breasts

1. Pre-heat your grill. If using coals, heat until the coals turn gray and there are no longer strong flames, 35-45 minutes.
2. Combine honey, mustard, lemon peel, soy sauce and garlic. Mix well. Reserve a few tablespoons of the sauce. Add chicken and marinate in the refrigerator for 40 minutes.
3. Cook the chicken 5 to 6 minutes per side. Brush with the reserved sauce, and continue cooking for an additional 3 to 4 minutes per side, until chicken registers 170 degrees F on a meat thermometer.

Nutritional Analysis: One serving equals: 183 calories, 2g fat, 13g carbohydrate, 0g fiber, and 28g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

Fitness Tip :: Emotion Creates Motion

Emotion Creates Motion

Can you remember a time when you felt completely discouraged with your body? It's easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression 'emotion creates motion'. This is a very powerful tool. Channel your dissatisfaction with your body into 'motion'. Take control of your body and put a plan into action.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

**Refer a friend and get a FREE month!!

Nutrition :: Curried Chicken and Veggies

Curried Chicken and Veggies

This chicken and veggie dish is light and delicious. Yogurt and curry flavors blend for an enjoyable new chicken experience. Enjoy it as a tasty lunch or a protein packed dinner.
Servings: 2

Here's what you need...

• 5 oz boneless raw chicken breast, diced
• 1/4 cup chicken broth
• 4 teaspoons cornstarch
• 5 cups raw mushrooms, sliced
• 4 teaspoons olive oil
• 2 cups red bell pepper, chopped
• 2 cups China peas
• 1 cup plain lowfat yogurt
• 2 teaspoons curry powder

1. Put 2 teaspoons olive oil and the diced chicken in a non-stick pan. Cook chicken until browned, then add chicken broth, yogurt, curry powder and cornstarch, stir constantly. Heat until thick sauce forms, then simmer for 5 minutes.
2. While chicken is cooking put 2 teaspoons olive oil, mushrooms, bell peppers, and china peas in another non-stick pan. Cook until the vegetables are tender.
3. Place an equal amount of vegetable on 2 plates and top with equal amounts of chicken.

Nutritional Analysis: One serving equals: 373 calories, 13g fat, 35g carbohydrate, 7g fiber, and 32g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

Fitness Tip :: The Magic Fat Burning Pill

The Magic Fat Burning Pill

Nonsense! There is no such thing. Don't fall for the latest diet pill craze. Have you ever noticed that every weight loss pill specifically states that it works when combined with proper diet and exercise? Well, they are right-proper diet and exercise will cause you to lose weight-without the bogus pill.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

**Refer a friend and get a FREE month!!

Nutrition :: Whole Grain Pretzels

Whole Grain Pretzels

Who can pass up a soft pretzel that is warm from the oven? While the pretzels sold at the mall are drenched in butter and filled with processed ingredients, this recipe only uses a tablespoon of canola oil (the good fat) and super flour crams whole grain nutrition into every bite!

*Here's a quick tip: if you decide to purchase a pretzel at the mall, ask for it to be made ‘nonfat'—it may take a few extra minutes for them to bake one without butter, but you'll be saving yourself quite a few unnecessary calories and it will be nice and hot!
Servings: 6 pretzels

Here's what you need...

• 2 cups Super Flour, divided
• 1 Tablespoon Canola oil
• 1 cup organic apple juice
• 1 Tablespoon active dry yeast or 1 packet active dry yeast
• Salt -- optional

1. In a large mixing bowl combine 1 cup of the super flour, canola oil, apple juice and yeast. Beat with electric mixer for about 3 minutes. Add the remaining 1 cup of super flour.
2. Knead for 10-15 minutes, add water or flour as needed for a good consistency. Roll 6 pieces of dough into long snakes and form into pretzel shapes.
3. Coat a baking sheet with non-stick spray, place the pretzels on the sheet and allow to rise for 30 minutes. Heat oven to 450 degrees F. If desired, coat the top of each pretzel with a small amount of water and sprinkle with salt.
4. Bake the pretzels for 15 minutes or until they become golden brown.

Nutritional Analysis: One serving equals: 162 calories, 3g fat, 31g carbohydrate, 4g fiber, and 7g protein.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

Fitness Tip :: Smart Shopping

Smart Shopping

Never go grocery shopping on an empty stomach. If you do, you will end up with a cart full of bad decisions and regrets! Instead, make a list of healthy foods to buy and go after a sensible meal. Avoid the chips/candy isle and stick to the outskirts of the store where fresh food such as produce, dairy and meats are displayed.

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Get In Shape For Women
645 Massachusetts Ave
Cambridge, MA 02139

(617) 576 - 9100

**Refer a friend and get a FREE month!!