Monthly Archives: September 2013

MySisterSaid Hello!

happy womanThe Sisters have supported each other through thick and thin…so when MySisterSaid “I want to start a blog about health, fitness and nutrition,” her Sisters joined right in. Between us, we have a pretty high level of professional and life experience when it comes to to cooking, nutrition, exercise, fitness, weight loss and health.

Let’s live stronger for longer

The Sisters believe that staying stronger for longer is definitely in the realm of possibility for everyone and want to share their real-life, real-woman stories and ideas to inspire others to take a few steps in the direction of an active life and good health. MySisterSaid…

If people knew they could start with small steps it might be easier.
And if they knew the small steps were based on sound science or real-life success,
they might be able to imagine that change is possible.

So please check in with us on a regular basis as we bring you posts with achievable health and fitness ideas for women (guys welcome, too!) who want to work on a healthy future a day at a time. It’s all about levelheaded eating and sane amounts of physical activity. You’ll find tips, tricks, recipes and routines — and perhaps even the odd sob story — because we too are human! We’re taking it one step at a time…so that even the baby steps may add up to results.

MySisterSaid Dive into this Mediterranean Salmon Pasta

salmon pasta

Forget heavy and fattening cream and butter based salmon pasta. This flavor-packed take on a classic recipe is a whole lot healthier and will carry you straight to the seaside in Italy! Serve it with steamed asparagus or a leafy green salad and enjoy.

Time 30 minutes | Serves 4


  • 6 ounces/200 grams thinly sliced smoked salmon
  • 8 ounces/250 grams whole wheat spaghetti
  • 1 large clove garlic, minced
  • 3 tablespoons olive oi
  • 2¼ cups/415 grams seeded tomatoes chopped into small blocks
  • ½ cup/175 ml dry white wine
  • 3 tablespoons/30 grams large capers, drained
  • 1½ teaspoon dried dill
  • 1½ teaspoon dried basil
  • 1/2 cup/50 grams parmesan, freshly grated
  • Flat leaf parsley, chopped for garnish


  1. Slice salmon into ½ inch wide strips and put aside
  2. Cook pasta according to package directions
  3. While pasta cooks, heat oil and sauté garlic over medium heat until garlic is golden.
  4. Add tomatoes, wine, capers, dill weed and basil. Cook until mixture is hot.
  5. Drain pasta and toss in large serving bowl with sauce mixture.
  6. Add salmon and parmesan. Toss gently and garnish with parsley.

One serving has about 325 calories.