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• healthy diet
• lower blood pressure

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Written by Lisa Jillanza

Ranked recently as the “top diet” by U.S. News and World Report, the DASH diet – or the Dietary Approaches to Stop Hypertension- is growing in popularity as being a diet followed by more than just those with high blood pressure.

According to reports, the DASH diet “involves manageable dietary changes that are flexible and rooted in proven nutritional advice.” 

The food options on a DASH diet closely mirror those of the U.S.  Department of Agriculture’s My Plate diet, with a focus on whole foods such as fruits and vegetables, fat or low-fat dairy, whole grains, and lean meats, fish, and poultry. The plan also encourages participants to cut back on processed foods, sugary drinks, packaged snacks, and limiting red meat. 

There are two different options when it comes to the DASH diet. The standard DASH diet limits sodium consumption to 2,300 milligrams per day. The lower-sodium DASH diet calls for limiting sodium consumption to 1,500 milligrams per day. 

The daily DASH eating plan also involves, on average: 

• 6 to 8 servings of grains, preferably whole grains
• 6 or fewer servings of meat, poultry, and fish
• 4 to 5 servings of veggies
• 4 to 5 servings of fruit
• 2 to 3 servings of low-fat or fat-free dairy products
• 2 to 3 servings of fat or oils 

Depending on your weight loss goals or management, you can choose a DASH plan that varies from 1,200 to 3,100 calories per day.

As with any diet plan, it is best to talk to your physician to find out if the plan is best for you and your health needs.

• Tricep workout
• Triceps exercises
• Tricep challenge

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Written by Lisa Jillanza

With 30 days in the month of June, it is the perfect time to take on this next challenge- Jiggle-free June. This “jiggle” that we referring to is that jiggly area underneath your arms – the triceps.

Tricep dips can easily be done at home with these easy steps:

1. Sit on a chair. Keep your hands wide and your elbows slightly bent.
2. Stretch out your legs with your knees slightly bent.
3. Using your arms, lower your body to the floor.
4. Raise your body to the starting position, making one full rep.

Here’s how to complete the challenge. Perform the following reps each day and say goodbye to that jiggle. 

Day 1: 5 dips

Day 2: 10 dips

Day 3: 15 dips

Day 4: 20 dips

Day 5: REST

Day 6: 20 dips

Day 7: 25 dips

Day 8: 30 dips

Day 9: 35 dips

Day 10: REST

Day 11: 35 dips

Day 12: 40 dips

Day 13: 45 dips

Day 14: 50 dips

Day 15: REST

Day 16: 50 dips

Day 17: 55 dips

Day 18: 60 dips

Day 19: 65 dips

Day 20: REST

Day 21: 65 dips

Day 22: 70 dips

Day 23: 75 dips

Day 24: 80 dips

Day 25: REST

Day 26: 80 dips

Day 27: 85 dips

Day 28: 90 dips

Day 29: 95 dips

Day 30: 100 dips

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Written by Lisa Jillanza

• Besides being made up of nearly 90% water, watermelons are also a great source of significant vitamins and minerals.
• It is chock full of a considerable amount of vitamins A and C. It contains thiamine, riboflavin, vitamin B6, folate and niacin in small amounts. 
• It is a great source of potassium, and also contains magnesium, calcium, phosphorous and iron in trace amounts.
• Watermelon is also very low in calories, free of fats and cholesterol and is rich in carotenoids.

Recipe: Grilled Scallop and Watermelon Kebabs

• 12 sea scallops
• 4 cups boiling vegetable or chicken broth
• 24- 1”x1” watermelon cubes
• ¼ cup soy sauce
• 1 teaspoon sesame oil
• 1 tablespoon minced garlic
• 1 tablespoon fresh minced ginger

Cut the scallops into halves across the diameter to create half-moon shapes.  Place them in a heatproof casserole dish in a single layer.  Pour the boiling clear broth over the scallops and let them poach for 5 minutes.  Drain and cool the scallops.  On each skewer alternate one half-moon scallop, then two watermelon cubes, then one half-moon scallop.  Mix the remaining ingredients and brush the kebabs as they are grilled over a medium-hot grill for 90 seconds per side, turning only once.  Serve warm.

Recipe: Cajun Chicken with Watermelon Mint Salsa

• 2 tablespoons vegetable oil
• 2 tablespoons granulated garlic
• 2 tablespoons mild chili powder
• 2 tablespoons ground cumin
• 2 tablespoons sweet paprika
• 6 boneless, skinless chicken cutlets 

Mix the spices.  Coat the chicken cutlets with the spice mixture.  Heat a non-stick skillet over medium high heat and place chicken in pan.  Blacken on both sides and sauté just until cooked through.  Top with Watermelon Mint Salsa and serve immediately. 

Watermelon Mint Salsa

• 2tablespoons lime juice
• 1 cup diced seeded tomato
• Minced seeded jalapeno to taste
• 1 tablespoon minced fresh cilantro
• 1 tablespoon minced fresh mint
• ½ cup chopped fresh scallion 

Toss ingredients together, cover and refrigerate until ready to serve. 

• Summertime Workout
• Summertime Exercises
• Summertime Fitness Tips

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Written by Lisa Jillanza

Now that summer is officially here (well here-ish) no one wants to be stuck inside a stuffy gym working out every day. It’s time to head outdoors and get those summertime workouts in instead!

Here are a few ways to burn calories this summer:

• Try a new walking or running route. Switch it up weekly and enjoy the sounds and sights of summer!
• Try an outdoor fitness class – like Zumba in the park or a sunrise Yoga class.
• Join an outdoor volleyball (or another sport) league.
• Go swimming and get some laps in.
• Enjoy a day on lake/river and kayak.
• Go hiking.

• May Health Awareness Month
• Health Awareness
• May Health Diseases

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Written by Lisa Jillanza

(continued from part I)…

Raising funds for future research is a priority; people are made aware of progress being made towards a cure.

Cystic fibrosis is a genetic, life-threatening disease which affects the digestive and respiratory systems. CF occurs in about one in 3500 live births. In the US, approximately 30,000 people have CF, whilst over 10 million people carry the defective CF gene but have no symptoms.

Lyme Disease Awareness  

Supported by the Lyme Disease Foundation, Lyme Disease Awareness Month is a campaign which promotes preventative measures which can be taken against Lyme disease. Lyme disease is an acute inflammatory disease caused by the bite of a tick infected with the bacteria, Borrelia burgdorferi.

Lupus Awareness  

The aim of Lupus Awareness Month is to raise awareness and educate others about this life changing disease.

Lupus is an autoimmune disease. In a healthy immune system, the body produces antibodies which destroy unhealthy cells such as bacteria, viruses, and foreign waste. However, lupus causes an overactive immune system to produce auto antibodies which attacks healthy body tissue. This can affect most parts of the body including any organ.

While there are many more conditions that are promoted during the month of May, we hope that you have learned a little more about a few of these health issues and can help spread awareness to those you know and love.