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It’s time to march into another month, 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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(Continued from Part I…)

  • Advanced age - Your risk of developing and dying from a heart-related illness increases as you age, with most deaths occurring in the over 65 age group, so staying as healthy as possible through exercise and diet is the best way forward.
  • Gender – Men are more at risk of having a heart attack than women, and having one earlier, too.
  • Heredity risk - You have a higher chance of developing heart disease if other family members have it. You may want to get your DNA tested for any hereditary risk, then (of course) discuss the results with your doctor.
  • Smoking – Smokers are more likely than non-smokers to develop heart disease. It’s time to kick the habit!
  • Low physical activity - Leading a sedentary lifestyle is one of the major risk factors for developing coronary heart disease, but you don’t have to be an elite athlete to increase your activity levels as extra protection.
  • Being overweight - Overweight people are more likely to develop heart disease. Excess body fat around the stomach and abdomen areas is particularly dangerous and can also lead to high blood pressure.
  • Stress - Your physiological response to stress could be a leading risk factor for having a heart attack. Look for healthy ways to deal with the stress of your everyday commitments, such as mindfulness and meditation.
  • Poor diet - What you eat affects your health. Eating nutrient-rich foods (such as fruits and vegetables) and limiting your red meat and sugar consumption is a good place to start.

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Every February across the United States, Heart Health Awareness Month is celebrated. Since declared a health month by President Lyndon Johnson in 1964, fundraising and heart health awareness activities take place all over the country.

This month we look at the different statistics regarding heart health and some ways that you can be preventative when it comes to your heart health. 

  • Cardiovascular Disease is the leading cause of death in America.
  • Approximately 640,000 Americans die from heart disease each year – that’s 1 in 4 deaths.
  • More than ¾ of the deaths from cardiovascular disease occur in low- to middle- income countries.
  • Someone dies from cardiovascular disease every 38 seconds, according to the American Heart Association.
  • Around 18.2 million adults over the age of 20 have cardiovascular disease.
  • One in five heart attacks are silent, with the person unaware of it.

So, what are the warning signs of a heart attack? Here are some common symptoms:

  • Tightness in the chest
  • Nausea, heartburn and indigestion
  • Shortness of breath
  • Cold sweat
  • Fatigue
  • Sudden dizziness

Many different risk factors affect your chances of developing heart disease. Understanding what aspects of your life play a role can help you make changes to improve your health. Of course, there are some risk factors that you cannot change, but you should still be aware of them. Here are the risk factors:

(Continued in Part II…)