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It is 2023 and nearly everyone has a smart phone nowadays. There are so many apps and programs that you can now download to your phone to help you reach your fitness and health goals. 

While this seems like an easy thing to do – just download an app – there is much more involved in getting the most out of your smart phone to become healthier. 

Here are five ways that your smart phone can make you healthier. 

 

  1. Set up healthy appointments on your phone. Use the remind or alarm function on your phone to help you set healthy reminders – like take your medication, get to spin class, go to bed early and take the stairs and not the elevator on your lunch break.
  2. Use your timer. We have learned since we were little that we should brush our teeth for 2 minutes, but do you? Use your timer to achieve these types of goals. You can use your timer to figure out how long tasks take so that you can also better prioritize your time, causing less stress.
  3. Track your progress. Sure, you downloaded that fitness tracker on your phone, but are you using it? Commit to a particular app and actually use it. Basic features include tracking your steps, counting your calories, and helping you to get a handle on your blood pressure.
  4. Eat Healthy. There are quite a few apps that you can download that can help you to be a better label reader and track your food intake.
  5. Motivate yourself. Customize your alarms to give you that gentle nudge that you need to motivate yourself. A “Get to the gym if you want to fit in that dress” message alarm is more motivating than a beeping alarm.

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It’s August and although swimsuit season is almost over, there is still time to work on those abs with this great monthly fitness challenge.

 

It’s AWESOME ABS AUGUST! Happy crunches! 

Day 1: 30 crunches

Day 2: 75 crunches

Day 3: 120 crunches

Day 4: 50 crunches

Day 5: REST

Day 6: 100 crunches

Day 7: 50 crunches

Day 8: 45 crunches

Day 9: 60 crunches

Day 10: REST

Day 11: 60 crunches

Day 12: 95 crunches

Day 13: 45 crunches

Day 14: 70 crunches

Day 15: REST

Day 16: 125 crunches

Day 17: 40 crunches

Day 18: 100 crunches

Day 19: 75 crunches

Day 20: REST

Day 21: 90 crunches

Day 22:75 crunches

Day 23: 80 crunches

Day 24: 100 crunches

Day 25: REST

Day 26:80 crunches

Day 27: 50 crunches

Day 28: 130 crunches

Day 29: REST

Day 30: 95 crunches

Day 31: 150 crunches

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It’s August and although swimsuit season is almost over, there is still time to work on those abs with this great monthly fitness challenge.

 

It’s AWESOME ABS AUGUST! Happy crunches! 

Day 1: 30 crunches

Day 2: 75 crunches

Day 3: 120 crunches

Day 4: 50 crunches

Day 5: REST

Day 6: 100 crunches

Day 7: 50 crunches

Day 8: 45 crunches

Day 9: 60 crunches

Day 10: REST

Day 11: 60 crunches

Day 12: 95 crunches

Day 13: 45 crunches

Day 14: 70 crunches

Day 15: REST

Day 16: 125 crunches

Day 17: 40 crunches

Day 18: 100 crunches

Day 19: 75 crunches

Day 20: REST

Day 21: 90 crunches

Day 22:75 crunches

Day 23: 80 crunches

Day 24: 100 crunches

Day 25: REST

Day 26:80 crunches

Day 27: 50 crunches

Day 28: 130 crunches

Day 29: REST

Day 30: 95 crunches

Day 31: 150 crunches

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  • Besides containing 40 percent of your daily value of vitamin C, it also contains 15 percent of your daily value of vitamin A, 8 percent of your daily value of potassium, and 7 percent of your recommended dietary allowance of iron for women and 10 percent for men.
  • Lycopene, what gives tomatoes their red pigment, acts as an antioxidant, neutralizing free radicals that can damage cells in the body.
  • Studies show that men who at least eat 10 servings of tomatoes a week can reduce their risk of developing prostate cancer by a whopping 45 percent.

Recipe: Tomato Casserole with Sweet Onions

  • 6 medium tomatoes, peeled, cored and cut into wedges
  • 1 large Vidalia onion or other sweet onion
  • 1 teaspoon fresh dill, or scant ½ teaspoon dried dillweed
  • 1 teaspoon fresh thyme, or scant ½ teaspoon dried leaf thyme
  • Salt and pepper, to taste
  • 2/3 cup fresh breadcrumbs
  • 3 cloves garlic, minced
  • 1 cup shredded mozzarella cheese
  • 3 to 4 tablespoons olive oil 

Place peeled tomato wedges on paper towels to drain.  Peel onions and slice into ¼-inch rings.  In separate bowl combine dill, thyme, salt, pepper and breadcrumbs.  Layer half of the tomatoes and onions in a lightly buttered baking dish and top with half of the minced garlic.  Sprinkle with half of the bread crumb and seasoning mixture, half of mozzarella cheese, and drizzle with half olive oil.  Repeat layers.  Bake in preheated 350-degree oven for 45 to 50 minutes, or until bubbly.

 

Recipe: Corn and Black Bean Salsa

  • 3 to 4 small ears of corn
  • 1 can (15 to 16 oz.) black beans, drained and rinsed thoroughly
  • 1 large tomato, seeds removed, diced
  • 1 large clove garlic, minced
  • ¼ cup minced red onion
  • 2 to 3 tablespoons finely minced jalapeno or poblano pepper
  • Juice of one lime, about 3 tablespoons
  • 3 tablespoons fresh, chopped cilantro
  • Dash salt and pepper, to taste

Grill or broil corn to char slightly; let cool. Combine remaining ingredients in a bowl.  Cut corn from cobs and add to the mixture.  Refrigerate for at least an hour before serving time.

 Great alternative to sauces, and is especially tasty

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Let’s face it, no matter how lathered up you are or how cautious you are this summer, at some point you may slip up and end up with a pretty nasty (and painful) sunburn.  Here are some easy ways for you to soothe the painful effects of sunburn:

  • Take some aspirin to reduce redness and ease some pain.
  • Cortisone creams, if applied within 6 hours of the burn, provide some relief.
  • Pure aloe Vera gel can help cool down your skin and relieve discomfort.
  • Avoid additional sun exposure while your skin heals.
  • Chill and blend cucumber slices to create a cucumber paste to apply to your burned skin.
  • Apply an ice compress, but not directly to the burned area to help constrict your skin’s capillaries.