Fitness Workshop

Mark your calenders! Join me on Saturday April 14th, for the Relay for Life fitness workshop. Starting 9am with Zumba Warm-up at  Blobs Park located 8024 Max Blob's Park Road Jessup MD 20794.

Steps to rid a cold and the flu

Its flu season, you and the family need to protect yourselves. You can be healthy and still feel the effects of flu symptoms however if your immune system is healthy recovery will be quicker but everyone should take these steps as soon as symptoms appear: 

Take Echinacea (it’s an herb) that helps boost the immune system

Stay home germs are spread at the onset of symptoms

Get some rest your body begins to repair itself when it is resting

Drink water to flush out the toxins

Drink vitamin enriched fruit juices

Have some heart healthy vegetable and noodle soup. It’s good for what ails you. MMMMM…

Healthy Dinner

So did you try the Breakfast or the Lunch choices?
Well, here is a Dinner Meal plan that will work for any day of the week and the family as well

Fish, Salmon, Chicken or Turkey wings, Chicken Breast (de-skinned) grilled, or baked

Broccoli, carrots, (any vegetable)

Brown rice or small potato

And lastly, 16 ozs water again after dinner

Healthy Lunch

Now that you tried the Healthy Breakfast now let's create a Healthy Lunch.

1 ½ - 2 cups Baby Spinach
1 small can of tuna in water
1/3 cup of your favorite Nuts (Walnuts, Pecans or Almonds)
1/2 cup Legumes (Black Beans are good choice)
1/3 cup of Craisins
1/2 cup of Balsamic Vinaigrette
For more Protein to get you through the afternoon try

1/2 Turkey sandwich on 110% Whole Wheat bread

Add mustard (no mayo, it’s important to keep cholesterol down)

A slice of Tomato

A few slices of Green pepper

Drink 16 ozs water after not during the meal.

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Healthy Breakfast

Try this Healthy breakfast for the rest of the week
(Breakfast - breaking the fast)

2 Hard Boiled Eggs (white only)
Bowl of Oatmeal add cinnamon and/or butter for favor
Greek Yogurt of your choice
1 slice of 100% whole wheat bread
You can also have a warm cup of Coffee or Tea
Approx 450-500 calories

Food for thought, Iceburg vs Romaine lettuce

Have you ever wondered, What are the nutrional differences between Iceburg and Romaine lettuce?

Well, read below and judge for yourself.

One cup of Iceburg Lettuce has:

·         8 calories

·         0.5 gram protein

·         0.7 gram fiber

·         10 mg calcium

·         78 mg potassium

·         1.5 mg vitamin C

·         16 mcg folate

·         13.3 mcg of vitamin K

·         164 mcg beta carotene

·         152 mcg of lutein + zeaxanthi

One cup of Romaine Lettuce has:   

·         8 calories

·         0.58 gram protein

·         1 gram fiber

·         16 mg calcium

·         116 mg potassium

·         11.3 mg vitamin C

·         64 mcg folate

·         48.2 mcg vitamin K

·         1637 mcg beta carotene

·         1087 mcg of lutein + zeaxanthin.

A New Year brings a New You

As you begin making that New Year's resolution don't just talk about it, be about it. It simply takes discipline and determination. Start the new year making healthier choices for a healthier you!

New Year
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         U