FEED YOURSELF RIGHT

Chili

	INGREDIENTS: 2 lb ground turkey 2 large onions, chopped 1 chili pepper, chopped 5 cloves garlic, chopped 3 14.5-oz cans whole peeled tomatoes with liquid, chopped 1 tsp black pepper 1 1/2 tsp ground cumin 2 tbsp paprika 2 tbsp dried oregano Pam spray
INSTRUCTIONS: On the stove top, on medium heat, brown turkey with onions and Pam. In a pot, combine with other ingredients and simmer for 1 hour. Serve. (Freeze for future servings)

Go Organic!

One Month to turn Organic:

Week 1: Dairy. This is the easiest, swapping out milk, eggs, and cheese for organic varieties.

Week 2: Fruits, Veggies and Snacks. Switching to organic produce reinforces the habit of eating seasonal foods: lots of berries, peaches, and string beans in the summer followed by apples, pears, squash, and broccoli in the fall.

Week 3: Breads, Pasta, and Other Grains. Many organic whole wheat and whole-grain foods contain more fiber than non whole-grain varieties, so this change can up fiber intake too.

Week 4. Meat, Chicken, Fish and Nuts. One hundred percent organic foods are guaranteed by the USDA to be free of toxic pesticides fertilizers, hormones, antibiotics, and genetically modified organisms.

The Dirty Dozen. According to the Environmental Working Group, your pesticide exposure can be reduced by as much as 90% by eating organic varities of these 12 foods, known as the "dirty dozen": Apples, Bell Peppers, Celery, Cherries, Imported Grapes, Nectarines, Peaches, Pears, Potatoes, Red raspberries, Spinach & Strawberries

Calf/Front Raise Compound Exercise

How To Do It: Stand on the floor with feet about hip distance apart.  Hold light to medium dumbbells in each hand, palms facing towards your body.  Slowly raise up onto the tips of your toes and, at the same time, bring one arm up until it is level with your shoulder.  Lower down and repeat using the other arm, alternating arms for 1 to 3 sets of 12-16 repetitions, with a 20-30 second rest between sets.  Use enough weight/resistance that you can ONLY complete the desired number of repetitions.

QUICK QUIZ

Which vegetable, when boiled, has the most fiber per half cup? A) broccoli B) asparagus C) spinach D) Brussels sprouts

Answer: D

Brussels sprouts contain 3.4 grams of fiber; broccoli, 2 grams; asparagus, .8 grams; spinach, 2 grams.