Sunday, July 18, 2021

Check this out!


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

Great workout options   

Saturday, May 1, 2021

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! 

Friday, February 19, 2021

Quote to Remember


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

John C. Maxwell



Saturday, February 6, 2021

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.

Friday, February 5, 2021

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.

Sunday, January 31, 2021

One to Remember

 Crispy Rice Bowls with Fried Eggs

This recipe provides 4 servings.


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



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.




Friday, January 22, 2021

Tasty, Healthy Snack Idea

Chai Seed Protein Bites



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



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.




Monday, January 18, 2021

Sunday, January 17, 2021

Sunday Smoothie Suggestion



1.     2 cups frozen fruit (any kind)

2.     1 cup liquid (almond milk, orange juice, water, etc.)

Optional add-ins

1.     1/4 cup protein powder (whey, plant-based, soy, etc.)

2.     1/2 cup nonfat Greek yogurt

3.     1/2 tablespoon ground flax seeds



1.     Place frozen fruit, liquid, and any optional add-ins into a high- speed blender 

2.     Blend on high until smooth. You may need to add a little bit more liquid depending on how thick you like your smoothie.

3.     Serve immediately





Wednesday, January 13, 2021

What is Neuromotor Training?


·       This type of training includes training for agility, balance, coordination, and gait.

·       Neuromotor training is especially important for older adults who are at an increased risk of falling; it is also part of a complete exercise program.

·       Balance exercises may be either static, for example, standing on one leg while incorporating upper body movements (perhaps a dumbbell curl), or dynamic.

·       A dynamic balance exercise involves transferring body weight from one foot to another; for example, pretending to walk along a “tightrope,” or a line on the floor, with one foot directly in front of the other.

Saturday, January 2, 2021

Try This!

 Slow-Cooker Chicken Cacciatore

 This recipe provides 6 servings



1)    2lb. skin-on, bone-in chicken thighs

2)    Sea salt to taste

3)    Freshly ground pepper to taste

4)    2 bell peppers, chopped

5)    8 oz. baby Bella mushrooms, sliced

6)    2 cloves garlic, minced

7)    1 (28 –oz.) can crushed tomatoes

8)    ½ cup low sodium chicken broth

9)    1 teaspoon dried oregano

10)  ¼ teaspoon red pepper flakes

11)  1/3 cup capers

12)  Cooked linguine, for serving



1)    Season chicken on both sides with sea salt and freshly ground pepper and place in slow cooker.

2)    Add peppers, garlic, mushrooms, tomatoes, and broth, then season with oregano, red pepper flakes, salt, and pepper.

3)    Cover and cook on low for 6 hours or on high for 3 hours, until chicken is cooked through. 

4)    Remove chicken from slow-cooker and stir capers into sauce.

5)    Serve chicken over cooked linguine with sauce.




Friday, January 1, 2021

A New Year’s Challenge

 Challenge yourself to create 21 goals in this new year of 2021!


Make this year you’re lucky 21!


Remember goals motivate us, and the motivation to accomplish those goals is the essence of our purpose in life; this is an important fact to remember as we notice the passing of time, 2020 has passed and now we are with much excitement onto 2021!


Challenge yourself…think 21!