Spring into Shape!

Spring into Shape!

By Jacqueline Gomes, RDN, MBA  

If you’ve been hibernating this winter and are noticing the extra pounds adding up, you’re not alone, it is time to spring into shape! Getting extra physical activity can help, but studies demonstrate that proper diet is key! Combining the two is the best way to take you from overweight to healthy weight…

Here are my top 5 tips to creating a balance diet and boosting energy!

  1. Drink More Water! Studies show proper hydration keeps your metabolism running at its peak.
  2. Boost Energy with Breakfast! Start your day with sensible selections like fresh fruit, nonfat milk, protein foods such as Greek yogurt, peanut butter or eggs. An easy, on-the-go breakfast is as simple as overnight oats.
  3. Prepare your own food! Avoid the temptation to order out. Plan lunches and dinners that include vegetables and a good protein source like salmon, boneless skinless chicken breast, lean beef or tofu.
  4. Plan Snacks! Eating mini between-meal snacks can help control portions at mealtime by curbing hunger.
  5. Commit to exercise! Develop a routine you enjoy and stick with it! Exercise can be broken up into short burst of activity throughout the day; 15 minutes during lunch and 15 minutes after dinner –30 minutes a day; now that’s no sweat!

Studies show time and time again that a protein rich breakfast helps improve energy, focus while reducing cravings later in the day.

Today, let’s dive into this delicious and filling Air Fryer Salmon with Honey Soy Glaze, enjoy it over vegetables and rice to complete the perfect spring into shape meal!

Air Fryer Honey Soy Glazed Salmon

Quick and easy, the air fryer will have your salmon ready to go in about 10 minutes!

Air Fryer Honey Soy Glazed Salmon


  • 2 tablespoons honey
  • 3 tablespoons reduced sodium soy sauce
  • 1 tablespoons sriracha hot sauce
  • 2 cloves garlic, mashed
  • 5 pounds Salmon Fillets
  • 2 scallion, greens and whites finely sliced
  • 1 tablespoon sesame seeds (optional)


  1. Combine honey, soy sauce, sriracha and garlic in a large food storage bag. Place salmon inside the bag, place in the refrigerator for about 20 to 30 minutes. Turning halfway through,
  2. Preheat air fryer to 400 degrees.
  3. Remove salmon from the marinade, reserve marinade in a small bowl. Spray air fryer tray or basket with cooking spray and place salmon fillets. Air fry for about 10 minutes (10 minutes per inch of thickness).
  4. Meanwhile, pour left over marinade into a small saucepan and bring to a simmer until marinade thickens. Pour evenly over salmon followed by cut up scallions and sesame seeds if using.

Serving suggestions: Serve over jasmine rice and vegetables like snow peas or broccoli.

Nutrition information for 6 ounce fillet:

329 Calories; 36g protein; 11g carbohydrate; 16g fat; 432mg Sodium; 0g fiber