THE IMPORTANCE OF EXERCISE WEIGHT LOSS for

Recipe Yields: 36 oz. of protein

• 1 tsp ground cumin

• 1/8 tsp salt

• 1/8 tsp black pepper

• Zero-calorie nonstick cooking spray

DIRECTIONS

1. Spray pan with zero-calorie nonstick cooking spray and preheat over medium heat.

2. Combine Swerve® Brown Sugar Replacement, chili powder, cumin, salt, and pepper.

3. Spray each salmon fillet with zero-calorie nonstick cooking spray. Rub each fillet with about 1/2 Tbsp of the spice mixture.

4. Cook the salmon, flesh side down, for 4-5 mins. Flip the salmon and cook another 5-6 mins.

5. Add fish to a platter and serve immediately.

FOR FLEX™ PATIENTS

Add crushed pecans (8) to the spice mixture.

Roasted Asparagus & Mushroom Pesto Pasta Salad

Recipe Yields: 4 1/4 cups of vegetables

INGREDIENTS

• 1 bunch asparagus (about 2 cups)

• 1 large tomato, diced (about 1 1/4 cups)

• 8 oz. mushrooms, sliced (1 cup)

• 3 cups Miracle Noodles® Fettuccine*

• Salt and pepper, to taste

• Zero-calorie nonstick cooking spray

BASIL PESTO INGREDIENTS

• 3 cloves raw garlic

• 1/4 cup fresh basil leaves

• 1/4 cup chicken broth or water

DIRECTIONS

• 2 Tbsp apple cider vinegar

• 2 Tbsp lemon juice

• 1/4 tsp dried oregano

• Salt and pepper, to taste

1. Purée pesto ingredients in a food processor. This step can be done 1-2 days in advance.

2. Preheat oven to 425ºF.

3. Cut off asparagus ends, cut stalks into 1-inch pieces.

4. Place on a cookie sheet. Add mushrooms to pan then spray with zero-calorie nonstick cooking spray and season with salt and pepper. Toss to coat veggies and place in oven.

5. Cook for 12-15 mins., or until tender yet slightly crisp.

6. Cook fettuccine to package directions. When finished cooking, drain.

7. In a large bowl, combine pasta, roasted asparagus, mushrooms, pesto, and diced tomato. Stir to cover everything in pesto.

FOR FLEX™ PATIENTS

Top with 1 oz. of grated parmesan cheese.

A well-balanced diet is essential for weight loss — but exercise is a great way to support your efforts and develop an overall healthy lifestyle. Here are four ways exercise can improve your health, along with three moves to help you get started.

Improves Sleep

Exercise can increase sleep quality by reducing sleep onset – or the time it takes to fall asleep –and decrease the amount of time you lie awake in bed during the night.

Decreases Stress

Moving your body releases endorphins (or neurotransmitters) in your brain that help you feel good. These endorphins help to decrease the feelings of stress or anxiety, which puts your mind at ease.

Builds Strong Bones (And Muscles)

Exercise can build muscle — it can also strengthen your bones. Walking or strength training helps you preserve bone density and even helps prevent osteoporosis, which develops when bone mass decreases.

Reduces Your Risk of Diabetes

Studies have shown 30 minutes of activity, 5 days a week, reduces your risk of developing diabetes by almost 25%.

3 Exercises for Beginners

Hold Tall Plank, Tap Shoulders

Make sure your shoulders are stacked over your wrists. Hold a “tall” plank on your toes.* Right hand quickly taps left shoulder, and left hand then quickly taps right shoulder. Continue to alternate.

*Modified Move: Complete on your knees

Alternate Forward Lunge

Stand upright, step forward, leading with the left foot and sink into the left heel as you drop your right knee toward the floor (the goal is to get both knees bent at 90° angles). Push back into a standing position and step forward with your right foot. Continue and alternate sides.

Wide-to-Narrow Squat

Stand with legs close together, sink into heels, then stand up, and step left for a wide squat. Stand up, back to a narrow squat. Stand up and step right to a wide squat. Stand tall to a narrow squat, and continue.