Dear Walking Wellness Warriors:

Prayer for the Week:

Direct us, O Lord, in all our doings with thy most gracious favor, and further us with they continual help; that in all our works begun, continued and ended in thee, we may glorify thy holy Name, and finally, by they mercy, obtain everlasting life; through Jesus Christ Our Lord. Amen

--Taken from BCP

While you're working on increasing your activity this week, try these tips for healthy living as well:

*

      Drink water. Try to drink a full 8 oz. glass before every meal this week.

*    

      Get some extra rest. Try getting to bed at least 15 minutes earlier than usual, every night, for the next 7 days.

*    

      Try a new fruit or vegetable this week, or eat one that you havenÕt reached for in a long time.

It's the start of week 4!!! Are you still motivated? What are some of your challenges? Let me know what I can do to help!

MOTIVATION: "Don't be afraid to admit that challenges are tough at times; being honest about a weak moment makes you better appreciate your successes".

FITNESS TIP: Stretching, a KEY component of your exercise program.

Stretching is the "often" neglected component of an exercise program. Ensure that you do it at LEAST at the end of your workout, during your cool down.

WHY?

*     Increased flexibility which improves daily performance.

*     Improved circulation brings nourishment to the muscles and helps rid of waste.

*     Better posture to minimize aches and pains in your back.

*     Stress relief for those tense muscles that we get from sitting at the computer/desk all day.

*     Enhanced coordination which is important as we age to prevent injuries from falls.

Stretching essentials:

*     Stretch at the END of your workout

*     Hold each stretch for at least 30 seconds.

*     Don't bounce!

*     Focus on a pain-free stretch.

Stretching works best if done 3 times per week. Work to make it a regular part of your exercise program. Yoga is a great form of exercise that includes strength and stretching in one!

***If you have soreness in a particular area....try to stretch 1-2 times daily but NEVER stretch an injury unless advised to by physical therapist or MD.

NUTRITION TIP: Fat in your diet. How low should you go??

The current recommendations for healthy people are that we should be eating between 20 and 35% of calories of our calories from fat. We hear in the media that some diets recommend 10% or less of your calories should come from fat. The lower the better, right??? Not necessarily. It is all about BALANCE! Our body needs fat to function, but TOO MUCH of anything (low fat foods included) can lead to weight gain.

STRIVE TO...

*     Eat the 'right' fat. Whatever the percentage of fat you are striving for (definitely < 35 %), make sure that you are eating the right types. Limit your saturated fats (animal fats) and trans-fats (hydrogenated oils like margarines). Use plant-based fats (polyunsaturated and monounsaturated) more often. Monounsaturated fats are great choices...use olive and canola oils.

*     Eat a variety of healthy foods. Get those fruits, vegetables, and whole grain foods in your diet to replace some of those "low fat" labeled food products you might eating.

*     Exercise to maintain a healthy weight. Low fat foods can lead to weight gain if you are not careful (ultimately, your total daily calories count more!). Check out this website to determine estimate of daily calories.

http://www.preventdisease.com/healthtools/articles/bmr.html

*     What about trans fats? Trans fats are often in the headlines, but do you know what trans fats are or why they should be a concern for you? Although trans fats are found naturally in animal foods, the greatest concern is focused on those in snacks and fried foods. Trans fats occur as a result of the hydrogenation process, which turns oil into a more solid fat. Research shows that trans fats increase the LDL cholesterol or "bad" cholesterol, increasing the risk of heart disease. You can now check the label for the amount of trans fats in foods. Since January 2006 all food labels must include trans fat in the Nutrition Facts Panel.

*     For those who have been diagnosed with high cholesterol...FOLLOW your PCM/RD recommendations.

Recipe of the Week:

Yellow Pepper Frittata

Ingredients:

2 tbsp olive oil

2tbsp butter

3 onions, sliced

3 yellow peppers, sliced into slivers

18 eggs

2 cups half-and half or whole milk or low fat (or mix! Your choice!)

cracked black pepper

2 cups grated cheddar or gruyere cheese (I used gruyere)

2 14-oz cans artichoke hearts (in water), drained

2 tbsp thyme leaves

1 tbsp chopped sage leaves

Preheat oven to 350 degrees.  Prepare a 9 by 12 inch baking dish wiht nonstick spray.  Warm the olive oil and butter in a large nonstick frying pan over medium-low heat until the butter has melted.  Add the onions and cook, stirring occasionally, for about 15 minutes, or until onions are soft and golden brown.  Add the peppers and continue cooking until soft (about 10 min); remove from heat.  In a large bowl, crack the eggs and add the half-and-half and black pepper; whisk to combine.  In another large bowl, add the onions, peppers, cheese, art. hearts, and herbs, and toss to combine,  Spread the veggie mixture into the prepared baking dish, pouring the egg mixture over and bake about 40 min, until set.  Remove from oven and let cool slightly.  Keep warm in oven on the lowest temp. until ready to serve.

Serves 30.

Closing Prayer:

Dear Lord, Help us to be faithful to our goal, and keep us mindful of why we take this journey.  In Your Name.  Amen