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Click on the link below because such options increase your frequency of exercising...

Great workout options   

Good to Know Info

 

4 reasons to eat watercress:

1.     It is packed with antioxidants that may help lower your risk of cancer and heart disease.

2.     It is nutrient dense and low in calories; therefore, it helps with weight reduction.

3.     One cup contains more than 100% of the daily recommended intake of vitamin K. 

4.     Watercress is a rich source of Vitamin C, which can boost your immune system. 

You can easily incorporate watercress into your diet (if you are not already) simply by swapping the lettuce for watercress, the next time you make a salad! 

Quote to Remember

 

“Live to Learn, and You will Really Learn to Live” –

John C. Maxwell

 

 

6 Goal -Setting Goal Guidelines

1)    Set specific goals in behavioral terms.

2)    Set realistic yet challenging goals.

3)    Set long-term (3-month) and short- term (weekly and daily) goals.

4)    Establish actual dates for attaining your goals.

5)    Create goal achievement strategies-for example, writing them down on paper or posting them on your refrigerator (a place you will likely see it a few times a day).

6)    Find others who support your pursuits of your goals.

6 Indicators of Heart Health

1.     Blood pressure

2.     Exercise

3.     Body mass index

4.     Having a support system

5.     Eating fruits and vegetables

6.     Smoking status

Remember these 6 indicators of heart health.

One to Remember

 Crispy Rice Bowls with Fried Eggs

This recipe provides 4 servings.

Ingredients:

1)    2 teaspoons toasted sesame oil, divided

2)    2 ½ cups cooked brown rice

3)    ½ teaspoon sea salt plus a pinch, divided

4)    2 tablespoons canola oil, divided

5)    1 teaspoon grated fresh ginger

6)    1 11-ounce package baby spinach

7)    1 tablespoon lime juice

8)    4 eggs

9)    1 ripe avocado, sliced

10) 1 cup julienned carrot

11) 4 radishes, thinly sliced

12) 2 scallions, thinly sliced

13) 4 teaspoons Sriracha sauce

 

Instructions:

1)    Heat 1 tablespoon sesame oil in a large non-stick skillet over medium -high heat. Add rice and sprinkle with ¼ teaspoon sea salt; cook, stirring occasionally, until crispy, approximately 10 minutes. Divide among 4 bowls.

2)     Add the remaining 1 teaspoon sesame oil, 1 tablespoon canola oil and ginger to the pan. Add spinach, in batches, and cook, tossing, until welted, approximately 3 minutes. Stir in lime juice and ¼ teaspoon sea salt. Divide among the rice bowls.

3)    Heat the remaining 1 tablespoon canola oil in the pan. Crack eggs into it and cook until the whites are set and the edges are crispy, approximately 3 minutes. Sprinkle with the remaining pinch of salt. Place an egg on each rice bowl. Top with avocado, carrot, radishes, scallions, and Sriracha.

 

 

Enjoy!

Tasty, Healthy Snack Idea

Chai Seed Protein Bites

 

Ingredients

1.     1-1/2 cups quick-cooking oats

2.     1/2 cup creamy peanut butter

3.     1/2 cup chia seeds

4.     1/2 cup honey

5.     1/4 cup vanilla or chocolate protein powder

6.     1/4 cup unsweetened shredded coconut

Additional unsweetened shredded coconut, optional

 

Instructions:

1.     In a large bowl, combine the first 6 ingredients. Refrigerate 1 hour or until firm enough to roll.

2.     Shape into 1-1/2-in. balls. Roll in additional coconut if desired. Store in the refrigerator.

 

 

Enjoy!