Day 10 LOVE yourself!

Happy Valentines day!!!

My Fiance sent me roses all the way from England <3 What a sweetie!

Anyway,

I have been following the reducing stress and relaxation days for the past few and been studying hard for my exam tomorrow.

I will also be hitting the gym today to get my 75-150 minutes in the week. I am going on Sunday as well for an hour so I don't know if that counts for this week or next week... hmmm

Okay well the only way to a healthy heart is to LOVE YOURSELF. That means finding the confidence within to start a healthy heart program so you can live a better, healthier life!


Valentine's Day Menu for you and a loved one-- or best girl friends!

Appetizer:

Fruit Salsa

For tortilla crisps:
• 8 whole-wheat tortillas
• 1 tablespoon sugar
• 1/2 tablespoon cinnamon
For fruit salsa:
• 3 cups diced fresh fruit, such as apples, oranges, kiwi, strawberries, grapes or other fresh fruit
• 2 tablespoons sugar-free jam, any flavor
• 1 tablespoon honey or agave nectar
• 2 tablespoons orange juice

Directions

Preheat oven to 350 F. Cut each tortilla into 10 wedges. Lay pieces on two baking sheets. Make sure they aren't overlapping. Spray the tortilla pieces with cooking spray.

In a small bowl, combine sugar and cinnamon. Sprinkle evenly over the tortilla wedges. Bake for 10-12 minutes or until the pieces are crisp. Place on a cooling rack and let cool.

Cut the fruit into cubes. Gently mix the fruit together in a mixing bowl. In another bowl, whisk together jam, honey and orange juice. Pour this over the diced fruit. Mix gently. Cover the bowl with plastic wrap and refrigerate for 2 to 3 hours.

Serve as a dip or topping for the cinnamon tortilla chips.

Nutritional analysis per serving

Serving size: About 8 chips and 1/3 cup salsa
Calories	119	Sodium	90 mg
Total fat	3 g	Total carbohydrate	21 g
Saturated fat	trace	Dietary fiber	3 g
Trans fat	0	Sugars	3.5 g
Monounsaturated fat	trace	Protein	2 g
Cholesterol	0

Main:
Maple Glazed Salmon

Ingredients

1/4 cup maple syrup
1 garlic clove, minced
1/4 cup balsamic vinegar
2 pounds salmon, cut into 6 equal-sized fillets
1/4 teaspoon kosher or sea salt
1/8 teaspoon fresh cracked black pepper
Fresh mint or parsley for garnish

Directions

Preheat the oven to 450 F. Lightly coat a baking pan with cooking spray.

In a small saucepan over low heat, mix together the maple syrup, garlic and balsamic vinegar. Heat just until hot and remove from heat. Pour half of the mixture into a small bowl to use for basting, and reserve the rest for later.

Pat the salmon dry. Place skin-side down on the baking sheet. Brush the salmon with the maple syrup mixture. Bake about 10 minutes, brush again with maple syrup mixture, and bake for another five minutes. Continue to baste and bake until fish flakes easily, about 20 to 25 minutes total.

Transfer the salmon fillets to plates. Sprinkle with salt and black pepper, and top with reserved maple syrup mixture. Garnish with fresh mint or parsley and serve immediately.

Nutritional analysis per serving

Serving size: 1 fillet
Calories	314	Sodium	152 mg
Total fat	14 g	Total carbohydrate	21 g
Saturated fat	3 g	Dietary fiber	1 g
Monounsaturated fat	5 g	Protein	25 g
Cholesterol	69 mg

Dessert:
Red Wine, Dark Chocolate, and Strawberries.
Strawberries and Cream

Serves 6

Ingredients

• 1 1/2 cups fat-free sour cream
• 1/2 cup brown sugar
• 2 tablespoons amaretto liqueur
• 1 quart fresh strawberries, hulled and halved (reserve 6 whole for garnish)

Directions

In a small bowl, whisk together the sour cream, brown sugar and liqueur.

In a large bowl, add the halved strawberries and sour cream mixture. Stir gently to mix. Cover and refrigerate until well chilled, about 1 hour.

Scoop the strawberries into 6 colorful bowls or chilled sherbet glasses. Garnish with whole strawberries and serve immediately.

Nutritional analysis per serving

Serving size: About 2/3 cup
Calories	134	Sodium	114 mg
Total fat	trace	Total carbohydrate	27 g
Saturated fat	trace	Dietary fiber	2 g
Monounsaturated fat	trace	Protein	3 g
Cholesterol	0 mg

Hope all of you have a great day :)
How have you spent your Valentine's day!?
Sara