February is known as Heart Healthy Month and not just because of Valentine’s Day.  There are five key things that you can do right now without medication to improve your heart.

Don’t Smoke or use Tobacco: The chemicals in tobacco can damage your heart as well as your blood vessels. The carbon monoxide in cigarette smoke replaces some of the oxygen in your blood,  forcing your heart to work harder than it should.

Exercise 30 minutes per day: Staying in motion is always good! Whether you take the stairs, walk the dog or simply park further away – all are great benefits to a healthier heart.  By doing some or all of these daily you can help reduce your chances of developing other conditions that put a strain on your heart.

Eat a Heart Healthy Diet: Eat foods that are low in fat, cholesterol and salt.  (e.g. red meat, dairy, coconut and palm oils, packaged snacks.)  And don’t forget to add heart-healthy items to your diet such as fruits and vegetables.  Most of us don’t get enough of either one so try adding apples, oranges, raw broccoli or carrots to your snack menu.

Maintain a Healthy Weight: If you gain weight you can potentially increase your risk of high blood pressure, high cholestrerol and diabetis – all of which contributes to heart disease.

Get Regular Health Screenings: Know what your blood pressure and cholesterol levels are and should be.  Screening for diabetes helps determine heart conditions as well.  By speaking with your doctor he can provide you with a specific guideline to follow.

See the attached link for Screening/ Risk Factor Guide provided by the American Heart Association.

http://www.heart.org/idc/groups/heart-public/@wcm/@hcm/documents/downloadable/ucm_428691.pdf

Exercise Tip

By now many of you have started your New Year’s Resolution of working out.  If youre doing it right that means you have intergrated some type of cardio routine into your workout.  The most common is walking/running.  Whether you take to the outdoors or if the treadmill there are a couple of tips you can use to enhance your results:

• Increase your speed
• Vary your stride
• Combine sprint and incline intervals

Many studies have shown that varying your heart rate and the intensity of your workout will increase your metabolism more than exercising at the same rate for prolonged lenth of time.   Remember to always warm up with a good paced walk for a couple of minutes prior to running in order to properly stretch your muscles.  On the flip side, a cool down of walking for a few minutes is key to preventing muscle cramps.

Recipe

Grilled Pork Tenderloin with Cherry Salsa

Impress your sweetie this Valentine’s Day with a homemade gourmet meal!  The end result will leave your special someone thinking that you slaved all day in the kitchen, when actually you don’t have to.  The pleasantly sharp and biting flavors of the cherry sauce pairs nicely with the tenderness of the pork.  To save more time and achieve more flavor try marinating the pork overnight and making the sauce the day before cooking.

• 1 cup coarsely chopped fresh cilantro, divided
• 1/2 cup minced shallots, divided
• 6 tablespoons fresh lime juice, divided
• 1/4 cup vegetable oil
• 2 pork tenderloins, about 2 1/2 pounds total
• 1/2 pound fresh cherries, stemmed, pitted,halved
• 1 fresh Fresno chile, red jalapeño, or Holland chile, thinly sliced crosswise
• 1 tablespoon. extra-virgin olive oil
• Kosher salt and freshly ground black pepper

Prepare a grill to medium-high heat. Combine 1/2 cup cilantro, 1/4 cup minced shallots, 4 tablespoons lime juice, and vegetable oil in a resealable plastic bag. Add pork; seal bag and turn to coat. Marinate at room temperature for 15 minutes, turning occasionally.

Meanwhile, combine remaining 1/2 cup cilantro, 1/4 cup shallots, 2 tablespoons lime juice, cherries, chile, and olive oil in a medium bowl. Season salsa lightly with salt and pepper and set aside to let flavors to meld.

Remove tenderloins from marinade and season generously with salt and pepper.

Grill tenderloins, turning frequently, until a thermometer inserted into meat registers 145°F, about 15 minutes. Let rest 10 minutes. Cut into thin slices and serve with salsa.

Raspberry Velvet

And let’s not forget about dessert!  If you have a martini glass – you can finish out the night with another showcase recipe that only takes minutes to prepare.

• 1 12-ounce package frozen unsweetened raspberries, defrosted, or 12 ounces fresh raspberries
• 1/3 cup seedless black raspberry preserves
• 1/4 cup water
• 2 teaspoons fresh lime juice
• 1 tablespoon sugar
• 4 fresh mint sprigs

Puree the berries with the preserves in a food processor, then strain through a fine-mesh strainer into a bowl to remove seeds. Add the water and mix well. (You should have about 2 cups.)

Place the bowl in the freezer and freeze, stirring every hour or so, until it is half frozen and velvety.

Meanwhile, pour the lime juice into one small saucer and put the sugar in another. Dip the rims of four stemmed glasses (preferably tulip champagne glasses) into the lime juice and then into the sugar, to create a border. Place the glasses in the freezer or refrigerator until serving time.

At serving time, divide the raspberry velvet among the prepared glasses and decorate each with a sprig of mint. Serve immediately.

Did You Know February Is….

Superbowl

Chinese New Year

Valentines Day

Presidents Day

Chocolate Lover’s Month

National Wise Health Consumer Month

American Heart Month

Happy New Year!

The proverbial sound of everyone’s resolution to lose weight begins ringing just prior to the final countdown of the year.  I would be remiss if I did not try and help those of you who have this on your list for 2012.  While there are countless things that each of us can resolve to improve on, our health should be at the top of the list. Proper exercise increases your longevity and helps you battle the chances of major illnesses.  Along with greater productivity in the work place and in daily life, having a normal fitness routine can help you sleep better as well.

Here are a few tips that will help you achieve your goal whether it is for losing weight or for just getting into better shape:

1. Set realistic goals and ones that you can attain.  I’ve stated this before but it’s worth repeating:  don’t strive for perfection because you will surely fail.  Allow for mistakes–we all make them.
2. Be accountable:  use a journal to jot down what you are eating and how often you exercise.  This is not only a great way of holding yourself responsible for your actions but it’s a wonderful way to make adjustments to your hard work if you don’t get the desired results.
3. Be POSITIVE!  Like energy attracks like energy so think positively and you will act positively.  Post notes on your fridge, bathroom mirror or cabinet reassuring yourself that you CAN in fact get in better shape!  Switch out the notes every so often and use a different color pen or font so the note itself appears new and you will be less likely to become accustom to looking at it and ignoring it.
4. Sign up for an exercise class you’ve always wanted to try.  How about Yoga or Swimming or Tai Chi?  You don’t have to sign up for a marathon in order to get in shape. Taking a class also gives you the added benefit of support from others.
5. Let yourself have one full “free day.”   This is so important.  Pick a day and have that day be the only day you will indulge on food or eat dessert or have an extra glass of wine. If you know that all of your efforts will be rewards you are less likely to skip your workout.

Here is a wonderful article I like that details some pretty awesome winter foods that will also help jump start your workout program!  I’m posting a great recipe using those foods as well and yes, it tastes good!  Here’s to a Healthy 2012!

http://health.yahoo.net/experts/eatthis/the-best-foods-for-winter-foods

Exercise Tip:  Fab ABs

Abs, abs, abs – we all want nice tone abs right? I’m going to share with you a little secret that will tone up your midsection – no situps required!  Here it is:  Yoga! That’s right Yoga. Why Yoga?  Certain Yoga poses work core muscles that other exercises simply can’t.  Here are three Yoga poses that will target all six of your abdominal muscles and help you achieve a stronger core.

1. Half Crow Plank. From Downward Dog, lift your right leg into the air. Bend the knee, and sweep it forward to your outer, upper-right arm. Squeeze and hold as you round your back, firing the inner thighs, hip flexors and front abdominals.

• Bonus: This is an excellent arm and shoulder sculpting pose, too!
• Beginners: Place the ball of your right foot on the floor, and/or the back knee down, but still engage the leg in and the belly up

2. Flying Buttress. From Downward Dog, lift your right leg up behind you. Exhale, bend the knee and bring it into your chest as you round your back sky-high. From your core, spin onto your outer left foot, and step your right foot halfway up the mat in front of you. Lift your right arm to the sky and keep the hips lifting for a super side-waist sculpting pose. Hold for five breaths, then return to Downward Dog and repeat on the other side. After your last Flying Buttress, come into Dog Pose.

• Bonus: Play with lifting the bent leg’s foot off the floor, and then ground that one, and try to lift the straight leg for an extra-credit inner-thigh workout!
• Beginners: Keep both hands down or place your left knee down on the floor for added support, but maintain the lift of your hips and waist!

3. Diving Warrior. From Downward Dog, lift your right leg while you exhale and draw the knee into the chest, rounding the back and holding the hips high. Using your core strength, step the right foot to the right thumb. Ground your back foot down, toes facing slightly forward. Exhale, and use your belly to pull yourself upright with your palms together at your chest. Inhale, curl inside your front knee and lengthen your chest. Exhale, pull up over your legs, twisting towards your back leg as your arms straighten and reach back into your side bend. Repeat this wave-like motion five to 10 times for a full abdominal workout in one move. After your Diving Warrior, return to Downward Dog, then repeat on your left side.

• Bonus: This pose transforms your legs, thighs and glutes along with your abs.
• Beginners: Do this move with your back heel up and knee on the floor, and/or only wave as low or high as you need to keep your back comfortable.

Recipe:  Banana Walnut Oatmeal Muffins (The GOOD Ones!)

• 1 cup all-purpose flour
• 1 cup quick-cooking oats
• 1/2 cup chopped walnuts, lightly toasted
• 1/2 cup granulated sugar
• 1/4 cup Grape-Nuts cereal
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 2 large, ripe bananas (or 3 smaller ones)
• 1/2 cup unsalted butter, at room temperature
• 2 large eggs

Preheat oven to 375 degrees F for baking. Spray standard, 12-cup muffin tin with non-stick cooking spray.

In a medium-sized bowl, combine flour, oats, walnuts, sugar, Grape-Nuts, baking powder, baking soda and salt; stir until thoroughly combined. In another bowl, mash peeled bananas, adding butter and beating with an electric mixer until mixture is blended (it’s ok if this mixture looks lumpy and/or curdled). Add eggs to banana and butter mixture, beating again until combined. Fold wet ingredients into dry mixture, stirring gently until just blended. Do not overwork the batter. Spoon batter into prepared muffin tin, filling cups about 3/4 full. Bake in a 375 degree F oven for approximately 20 minutes, or until a toothpick inserted in center of muffins comes out clean. Remove tin from oven and allow to cool for 5 minutes. Remove muffins from tin and serve warm or at room temperature.

Yield: 10-12 standard-size muffins.

DID YOU KNOW JANUARY IS….

The month of December seems to arrive earlier and earlier each year.  Just prior to Halloween we begin to see festive decorations in the stores and the relentless commercials for the latest toys.  Despite the warp speed in which Christmas seems to arrive, stopping to enjoy the Holidays and family is what celebrating during this time of year is all about.  With parties and good food galore there are many ways one can stray from a great effort in keeping on a healthy diet.  And don’t forget the calories in some of the holiday beverages as well.  Those sweet drinks are loaded with sugar.

My two suggestions for the temptations?  First, give yourself a break!  Eating a few cookies won’t put on an extra ten pounds.  If you realize that you have eaten more than you anticipated, just get back on track the next day.  Striving for perfection, an impossibly high bar, will most assuredly set you up for failure. Even Sir Isaac Newton, born on December 25, 1642, failed a geometry scholarship exam.   And, second, remember to drink water continually to help flush your system and keep you feeling full.

Wherever you may find yourself this Christmas Season, we at CNC Commercial Group wish you all a very enjoyable time.  Thank you for your business, your well wishes, and your positive effects on those around you!

This is a Christmas appetizer that looks like you took all day to make it – but you DIDN’T.

Pastry Holly Leaves

Ingredients:

1 package of frozen puff pastry, thawed
1 egg
1 tablespoon water
1/2 cup cream cheese, softened
1 cup crumbled feta cheese
1/2 cup frozen chopped spinach, thawed
24 pimiento pieces (sold in jars)

Directions:

Unfold each pastry sheet onto a floured surface. Using a leaf-shaped cookie cutter, cut out 12 leaves from each sheet. Place on an ungreased baking sheet. Using a toothpick, score the pastry to make veins in the leaves. Beat the egg and water together; brush over the pastry.

Bake at 400 Degrees F for about 12 minutes until golden brown. Cool.

In a bowl, combine the cream cheese, feta cheese, and spinach. Split the pastry leaves in half. Spread the cheese mixture on the bottom half, then replace the top half. Add a pimiento piece on each leaf to make a holly berry.

Exercise Tip

Plyometrics can boost your strength and your vertical jump.  These high-energy reps will erase any regret you might feel about yesterday’s extra cookie (or three!).

Tuck jumps (3 sets 10 reps)
1) Stand with feet shoulder-width apart, knees slightly bent.
2) Jump up bringing your knees to your chest.
3) Land on the balls of your feet and repeat immediately.
4) Imagine the floor is like hot coals to reduce contact time with the ground.
5) Perform 10 continuous jumps for 1 set.

Did You Know December Is…

AIDS Awareness Day

Human Rights Day

First Day of Winter

New Year’s Eve

World AIDS Day

National Handwashing Awareness Week

What would the month of November be without turkey, mashed potatoes and dressing?  If you ask me, tradition is what you make it.  I prefer to be down in Florida with family slurping some oysters and dropping a turkey in the fryer.  Whatever your traditions are, remember that this month is about giving thanks.

Parkway Lakeside

I would like to personally thank all of our customers who have helped CNC Commercial Group LLC grow this year.  It’s not very often that you are able to do what you love for a living, and I am thankful that I can say that I am in that position.  We have completed several exciting projects this year – The Peabody Opera House, Parkway Lakeside, Simmons Law Firm – and many others.  I realize that without these wonderful relationships CNC would simply not exist.  So I say, “Thank You!” to our customers and to the CNC Team for making this company what it is today!

Because November is National Diabetes Month, CNC wants to provide you with some information that we find very helpful in understanding this disease.

Most people are under the notion that eating large amounts of sugar can cause diabetes–not true. Type 1 diabetes is caused by genetics and unknown factors that trigger the onset of diabetes.  Type 2 diabetes is caused by genetics and lifestyle factors.  Being overweight does increase your chance of getting Type 2 diabetes; however, you can get calories from other foods besides sweets.  There are several other interesting myths about diabetes that can be found on the www.diabetes.org website.  This site provides an abundance of information on how to live with diabetes and what steps you can take to ensure your health.

RECIPE:  BUTTERNUT SQUASH BAKE

This is different, but definitely in season:

Ingredients:

• Butter for greasing pan
• 1 medium butternut squash, about 2 1/2 pounds
• 2/3 cup light brown sugar, packed
• 1/2 teaspoon ground cinnamon
• 1 scant teaspoon salt
• 1 tablespoon flour
• 2 tablespoons rolled oats, quick or old-fashioned
• 3 tablespoons cold butter

Preparation:

Butter an 11×7-inch baking dish or shallow 2-quart casserole dish. Heat oven to 350°.

Quarter the squash lengthwise and cut off ends.Peel and scoop seeds out. Slice thinly and put in a large bowl.

In a medium bowl, combine the brown sugar, cinnamon, nutmeg, and salt. Combine with a fork. Measure 3 tablespoons of the brown sugar mixture and sprinkle over the squash slices; toss to coat. Turn squash into the prepared baking dish.

EXERCISE TIP:  SHAPE UP WITH A BALANCE BALL

A Balance Ball is a fun way to get a complete workout without having to trek to the gym.  For first timers your workout can be quite funny–rolling off the ball while trying to maintain your balance.  However, don’t be discouraged – you will get the hang of it quickly and will be amazed the results.  There is one particular exercise that is a must try – it’s called “Frog Jump” and it’s sure to put a smile on your face.  For this and more exercises check out this website:

http://www.fitnessmagazine.com/workout/gear/equipment/best-stability-ball-exercises/?page=1

DID YOU KNOW NOVEMBER IS….

Thanksgiving

Election Day

Good Nutrition Month

American Diabetes Month

COPD Awareness Month

National Healthy Skin Month

Great American Smokeout

This month we salute Senior Sales Consultant extraordinaire Misty Likis.  Misty, congratulations on your victory over the Big C!  We remain in awe of your zest for life, your bravery through two tough years, and your generosity in opening up your thoughts, emotions, and hope.

October is not only Breast Cancer Awareness Month, it’s also Physical Therapy Month, and Misty’s journey speaks to both.  Here is an open letter from Misty about one of the key “battle strategies” on the way to VICTORY.

In August of 2009 I found myself in the middle of the most emotional and physical battle of my life. I was diagnosed with invasive breast cancer and faced grueling months of chemotherapy, after which I underwent many surgeries, including a bilateral mastectomy.  I had seen several family members go through the same experience–including my mother’s eight-year horrific battle—and from the beginning I knew I was not afraid of dying; I was afraid of suffering.  Armed with my faith and the love and support of several family members and close friends, I surprised myself and made it through the entire marathon with overwhelming victory!

Misty Likis Sizing Up a Shot at Laurel Falls in Smoky Mountain National Park, August 2011

I had experienced several breakdowns along with invasive surgeries and tiresome days before I would learn what “victory” really meant.  I was not prepared for the aftermath of the entire process.  You think it’s over when the last stitches come out, but it turns out there is another new leg of the journey.  I had always been a physically active person—I played many sports throughout my school years, and remained active with pilates, yoga and circuit training into my adult years.  So when my last surgery was complete and I was cleared to resume my normal activities, I found it very discouraging that I could not even lift a 5lb. weight.  Just to put my own blouse on was a challenge.  Brushing my teeth, lifting dishes and using the vacuum cleaner were hurdles.  Those roller-coaster emotional effects of the cancer, that I had resolved were behind me, were threatening to reemerge.

No way!  Wanting to boost my knowledge of a proper workout routine for post-mastectomy surgery, I contacted my physician and requested physical therapy.  He was happy to oblige and, after a few months, not only was I able to perform all those daily household chores again, but I had even developed a new system for a daily stretch routine that helped my stress level.  Even though it would take time before I’d be ready to start back to my previous workout routine, I was definitely making progress on a daily basis.  The physical therapy and daily stretch improved not only my physical ability to overcome this mountain of a challenge but my mental state as well.

It’s only natural to focus on the immediate and urgent actions demanded of a serious diagnosis.  I would share that, from my experience, paying attention to preparation before and after makes the largest impact.  Physical therapy helped me regain my confidence.

October is Breast Cancer Awareness month, and I personally say, “THANK YOU,” if you have ever given to a charity that supports breast cancer research.  Without those donations there is no doubt in my mind that I would not have been able to receive all the proper treatment for a successful outcome!

Here’s a link that I like that has some good PT exercise for post-surgery:

http://www.cancer.org/Cancer/BreastCancer/MoreInformation/exercises-after-breast-surgery

Your Soldier In Pink,

Misty Likis

SLOW COOKER WHITE CHICKEN CHILI

3–15.5 oz cans Great Northern, pinto, cannellini, or white kidney beans, rinsed and drained

2.5 cups chicken, chopped and cooked

1 large onion, chopped

1.5 cups chopped bell peppers, red, yellow or green

2 cloves garlic, minced

2 teaspoons ground cumin

1/2 teaspoon salt

1/2 teaspoon dried oregano

3.5 cups chicken broth

shredded Monterey Jack cheese (optional)

Stir together all ingredients except the cheese.  Cover and cook on low heat 8-10 hours (or high heat 4-5 hours).  If desired, top each serving with shredded cheese and broken tortilla chips.  Serves six.   Perfect for tailgating!

DID YOU KNOW OCTOBER IS….

September means that Autumn is almost here.  With the falling leaves and cooler (keep hoping, St. Louis!) temperatures, it’s the perfect time of year to hop on a bike and enjoy the changing seasons.  Plus, the aerobic health benefits are tremendous, and biking is a great stress reducer.

A blog we love–thanks, Susan Miles!–goes through all the reasons we should all use our bicycles a little more.  Check out:

http://susanmiles.hubpages.com/hub/The-Lesser-Known-Benefits-of-Bicycle-Riding

CRUSTLESS APPLE PIE

September is all about apples, and this recipe delivers the best parts of apple pie!

Ingredients

• 1 tablespoon unsalted butter
• 4 Golden Delicious apples, peeled, cored, cut into 16ths
• 1/2 teaspoon ground cinnamon
• 2 tablespoons brown sugar
  
• 1 orange, juiced
• Vanilla ice cream

Directions

In a medium heated skilled add the butter, then add the apples.  Cook for about 2 to 5 minutes, then add the cinnamon, brown sugar, and orange juice.  Swirl the apples around to make sure they all get coated.  Cook another 5 minutes until apples are soft and have carmelized.  Serve warm with a scoop of vanilla ice cream.

DID YOU KNOW SEPTEMBER IS…

Summer activities (golfing, softball, baseball, soccer) can lead to low back pain –

Here is some information that may help:

Exercises that may help reduce or prevent low back pain include:

• Aerobic exercise, to condition your heart and other muscles, maintain health, and speed recovery.
• Strengthening exercises, focusing on your back, stomach, and leg muscles.
• Stretching exercises, to keep your muscles and other supporting tissues flexible and less prone to injury.

Some exercises can aggravate back pain. If you have low back pain, avoid:

• Straight leg sit-ups.
• Bent leg sit-ups or partial sit-ups (curl-ups) when you have acute back pain.
• Lifting both legs while lying on your back (leg lifts).
• Lifting heavy weights above the waist (standing military press or biceps curls).
• Toe touches while standing.

Why is it important to do exercises for your lower back?

Exercise and staying active may relieve low back pain and can help speed your recovery. Stretching and strengthening your stomach, back, and leg muscles helps make them less susceptible to injury that can cause back pain. Strong stomach, back, and leg muscles also better support your spine, reducing pressure on your spinal discs. This may help prevent disc injury.

Aerobic exercises-such as walking, swimming, or walking in waist-deep water-also help you maintain a healthy back. Aerobic exercise makes your heart and other muscles use oxygen more efficiently. Muscles that frequently receive oxygen-rich blood stay healthier.

CHERRY BANANA SMOOTHIE

Instead of visiting your local fast – food chain to get one, why not make your own Cherry/Banana Smoothie?!  Guaranteed to be more nutritious right out of your own kitchen!

Ingredients

• 1 cup cranberry juice
• 1 cup (8 ounces) cherry yogurt
• 1/2 cup cherry pie filling
• 1 medium ripe banana, cut into chunks
• 1 to 1-1/2 cups ice cubes

Directions

• In a blender, combine all ingredients; cover and process until blended. Pour into chilled glasses; serve immediately. Yield: 4 servings.

DID YOU KNOW AUGUST IS…

Friendship Day

Women’s Equality Day

Christy gets kisses from one of S.N.U.G.G.L.E.'s latest litter of puppies

http://www.snuggle-petrescue.com/

EXERCISE TIP

The quickest way to get totally awesome arms is to lift weights! Besides toning and defining – strength training  speeds up your metabolism and trims fat. These tried and true exercises will give you that defining shape of a well toned arm without making you look like the Hulk!

ZESTY FRUIT KABOBS

* 1 teaspoon fresh lime juice
* 1 teaspoon lime zest
* 4-6 pineapple chunks
* 4-6 strawberries
* 1 kiwi, sliced and peeled
* 1/2 banana, sliced and peeled
* 4-6 red grapes

Whisk together yogurt, juice and zest. Cover and refrigerate until needed.
Thread fruit on skewers. If you want you can also slightly grill the fruit to give it a caramelized texture! Once the dip has set for a few minutes drizzle over skewers.

Servings: 2 skewers
Calories: 160
Total Fat: 1g
Cholesterol: 4 mg

DID YOU KNOW JULY IS…

According to the EWG, the best sunscreen is a hat and shirt, but when you feel you need another layer of protection, EWG advises to seek out products that

• Provide broad spectrum protection against both UVA and UVB rays
• use either zinc or titanium minerals, and
• do not have Vitamin A compounds in them (topical vitamin A and sun exposure are iffy)
• are not powders or sprays (the concern here is inhaling tiny particles you don’t want)

For more information, check out http://breakingnews.ewg.org/2011sunscreen/

EXERCISE TIP:

Having difficulty starting an exercise program?  You are not alone – getting started is one of the hardest things to do.  Here are some helpful hints to getting started:

1-    Get a partner or spouse – this requires accountability and strengthens relationships

2-    Make sure you have the correct athletic shoes to fit your exercise.

3-     Hire a personal trainer – if you can’t afford a personal trainer go to your local library and check out some fitness DVD’s or check the local YMCA for inexpensive classes to help jump start your routine.

4-    Purchase some fitness equipment for your home

5-    Check with a doctor to make sure an exercise program is advisable

6-    Be consistent – plan exercise times for the week and stick to the plan

RECIPE:

Citrus-Kissed Confetti Toss

(makes 6 servings)

2 Tsp. each granulated sugar, white wine vinegar and vegetable oil

½ tsp. dry mustard

½ tsp. celery salt

1 large orange, zested and juiced

5 cups shredded green cabbage

1 cup shredded red cabbage

1 large carrot, peeled & shredded

¼ cup diced green peppers

1/3 cup chopped sweet onions

In large bowl, whisk together first 5 ingredients, ¼ cup orange juice and ½ tsp. orange zest.  Season with black pepper, if desired.  Add cabbages, carrots, peppers and onions; toss gently to coat.  Chill until ready to serve.

DID YOU KNOW…June is:

World Environment Day

Fathers Day

First Day of Summer

Helen Keller’s Birthday

National Dairy Month

Home Safety Month

Men’s Health Month

National Cancer Survivors Day

Since May is also National Physical Fitness & Sports Month, this is an opportunity to encourage each other to add something new to our daily fitness routines. Why not add a set of reps with a balance ball? Walking your usual route getting boring? Try adding some intervals throughout the walk. This is the month to add ten more minutes, do one more set of reps, try something new!

EXERCISE TIP:
When doing Abdominal Crunches, add a set of crunches that help train your obliques…with knees bent and feet flat on the floor, take your right elbow and cross toward your left knee and repeat using your left elbow and crossing toward your right knee. Remember to keep your shoulder blades on the floor as best you can leading the movement with your opposite shoulder which puts more emphasis on your obliques and less on your neck. And also forces more of a twisting motion rather than lifting to better isolate the obliques.

RECIPE:
Arroz con Pollo
Celebrate Cinco de Mayo with this effortless take on a Tex-Mex classic.
1 Tbsp olive oil
1 Tbsp sugar
3 skinless, boneless chicken breasts
¼ cup chopped sweet onion
¾ cup chopped red, yellow, and green bell peppers (combined)
1 Tbsp roasted garlic
¼ cup of your favorite salsa
1 can chicken broth
½ teasp ground cumin
1 Tbsp chopped cilantro

Put all ingredients in a crock pot, set on low-cook (8-10 hours). Use two forks to shred the chicken. Serve over white rice.

DID YOU KNOW…May is:
National Safe Boating Month
National Physical Fitness & Sports Month
National Employee Health & Fitness Month
Better Hearing & Speech Month
Older Americans Month
National Women’s Check-up Day