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It’s officially March Madness season, so why not kick off this month with a 31-day Walking Challenge? This challenge can be done by itself or in addition to other exercises or workouts that you currently do each day.

Happy Walking! 

Day 1: Walk 1 mile

Day 2: Walk 1 mile

Day 3: Walk 1 mile

Day 4: OFF

Day 5: Walk 1 mile

Day 6: Walk 1 mile

Day 7: Walk 1 mile

Day 8: OFF

Day 9: Walk 1.5 miles

Day 10: Walk 1.5 miles

Day 11: Walk 1.5 miles

Day 12: OFF

Day 13: Walk 1.5 miles

Day 14: Walk 1.5 miles

Day 15: Walk 2 miles

Day 16: OFF

Day 17: Walk 2 miles

Day 18: Walk 2 miles

Day 19: Walk 2 miles

Day 20: OFF

Day 21: Walk 2 miles

Day 22: Walk 2.5 miles

Day 23: Walk 2.5 miles

Day 24: OFF

Day 25: Walk 2.5 miles

Day 26: Walk 2.5 miles

Day 27: Walk 2.5 miles

Day 28: OFF

Day 29: Walk 3 miles

Day 30: Walk 3 miles

Day 31: Walk 3 miles

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  • The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.
  • Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.
  • Cooked spinach is a great source of iron and is totally fat free

Recipe: Wilted Spinach Salad

  • 10 to 12 ounces spinach, washed and torn into pieces
  • ¼ cup minced red onion
  • 5 to 6 radishes, thinly sliced
  • 2 hard-cooked eggs, 1 chopped and 1 sliced
  • 2 to 4 slices bacon
  • 1 to 1 ½ tablespoons bacon drippings
  • 1 ½ tablespoons sugar
  • 3 tablespoons vinegar
  • 1 tablespoon water
  • ½ teaspoon salt
  • 1/8 teaspoon pepper 

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

 

Recipe: Spinach Lasagna

  • 2 egg whites
  • 26 oz of prepared spaghetti sauce
  • 24 oz of ricotta cheese
  • 10 oz of Lasagna noodles, cooked
  • 10 oz of frozen spinach, thawed and chopped, then squeezed dry
  • 2 cups of mozzarella cheese, grated, reserve ½ cup
  • ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
  • ½ teaspoon of salt
  • ½ teaspoon of black pepper
  • Olive oil 

Preheat oven to 350°. Prepare a 9x13 dish. Cook lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles, and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.

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Before hitting the grocery store or produce stands this season, check out what fruits and veggies you should be getting:

  • Apricots – slightly soft, not bruised
  • Artichoke – compact head, bright green color
  • Asparagus – closed and compact tips, bright green stalks
  • Avocado – should be a little “give” when squeezed
  • Carrots – crisp, healthy tops
  • Collard Greens – dark green, vibrant color
  • Mango – more orange/red than green
  • New Potatoes – last only a few days
  • Pineapple – sniff the bottom for sweet aroma, check for firmness
  • Rhubarb – check for bright, crisp stalks
  • Spinach – avoid dried out or yellow stems
  • Strawberries – pick fragrant, slightly soft ones
  • Sugar Snap/Snow Peas – bright green, should feel like they have a snap (not limp)

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According to a recent study done by the American Heart Association, one in three adults suffer from hypertension or high blood pressure.  While many people are prescribed medication to help reduce their blood pressure, nutritionists say that simply by eating your fruits and vegetables that you can help reduce your blood pressure naturally.

Fruits and vegetables are chock full of great vitamins and nutrients that will help to lower your blood pressure and combined with medication and exercise you will be back on the healthy track.  Physicians recommend 4 to 5 servings of vegetables per day and 2 to 3 servings of fruit per day. The following are some great blood pressure lowering options:

Vegetables: swiss chard, broccoli, cabbage, cauliflower, spinach and lettuce. 

Fruits: citrus fruits, bananas, and apples. 

While all fruits and vegetables are good for you, the above contain the appropriate amounts of the right vitamins and nutrients that when added to your regular diet will equal out to a heart-supportive diet. 

By simply making some small changes to your everyday eating and making sure to get the appropriate number of foods and vegetables in your daily diet, you will see your blood pressure numbers gradually decreasing. 

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When making the decision to join a gym, one may find themselves with more questions than answers. Fitness experts suggest the following pieces of advice that may help you when it comes time to choose the right gym for your needs:

  • Location, location location. Location is one key aspect in deciding what gym may work best for you.  Chances are that if your gym isn’t close to your home or workplace, then it will become a hardship to you to try and get to the gym on a regular basis.  Plus, there is always the benefit of saving gas money if you choose a gym that is relatively close to your home or office.
  • Research the gym. Find out important details about each gym that you are considering starting your membership with. How much does it cost? What services do they offer that are included in your membership fees? Are lockers an additional cost?  Is there a discount for seniors or students?  By asking the right questions you will find out everything you need to know about the gym before you hand over any money.
  • Hours. Knowing the hours that the gym is open is a very important. If you would prefer to do your workout before work, then the gym you choose needs to be open prior to your work hours.  If you would like to work out after work, the gym needs to be open later at night.  Choosing the right time to go to the gym is important, as is whether the gym is extremely busy at that time.  If you are constantly waiting around to use equipment because the gym is overcrowded at certain times, you may want to choose a different gym that is more accommodating or has more equipment.
  • Comfort in the gym. When you enter the gym, do you feel comfortable with the way it is set up, the cleanliness of the gym and the way the other members act towards one another? If you are going to be spending your hard-earned money, then you need to feel comfortable in the gym.  Cleanliness is also important and will let you know how the owners take care of the gym.