All posts by Whitney Wasso

Whitney Wasso

About Whitney Wasso

Hey, there! :) My name is Lamy but you can call me Whitney as well. I am Afro-German and I’ve visited many countries in the world like France, Holland, Belgium, England and Cameroon (a country in Africa) and experienced many different cultures. Different cultures have different mediums of health and fitness. But ever since I came to the United States, health and fitness have played a major role in my life.I have played many sports from basketball to softball to volleyball to track and field. Playing all these sports, kept me in shape, were positive outlets and were effective ways to relieve stress. As a student athlete, it is important to incorporate both healthy eating habits and fitness because the hard work won’t pay off if you only apply one and not the other. My favorite hobbies were playing the violin and modelling. I am a caring, independent and strong-willed individual who knows that in order to accomplish anything in life you have to learn from your mistakes and/or past experiences.

Everyday Activities Can be Just as Beneficial as Going to the Gym?

Print pagePDF page

According to a new study, short stretches of physical activities such as raking leaves, taking the stairs, etc throughout the day can be just as useful as going to the gym.

More than 6,000 American adults were looked at by researchers and found that this “active lifestyle approach” seems to be just as effective as planned exercises in preventing high blood pressure, high cholesterol and etc.

“Our results suggest that engaging in an active lifestyle approach, compared to a structured exercise approach, may be just as beneficial in improving various health outcomes,” study author Paul Loprinzi said in an Oregon State University news release. “We encourage people to seek out opportunities to be active when the choice is available. For example, rather than sitting while talking on the phone, use this opportunity to get in some activity by pacing around while talking.”

“You hear that less than 10 percent of Americans exercise and it gives the perception that people are lazy,” study co-author Brad Cardinal, a professor of exercise and sports science at Oregon State, said in the news release. “Our research shows that more than 40 percent of adults achieved the exercise guidelines, by making movement a way of life.”

The study was published in the January/February issue of the American Journal of Health Promotion.

Many people say they don’t get enough exercise due to lack of time. These findings are promising in that they show that simply incorporating movement into everyday activities can provide health benefits, Cardinal said.

“This is a more natural way to exercise — just to walk more and move around a bit more,” he noted. “We are designed by nature as beings who are supposed to move. People get it in their minds: ‘If I don’t get that 30 minutes, I might as well not exercise at all.’ Our results really challenge that perception and give people meaningful, realistic options for meeting the physical activity guidelines.”

Chicken Noodle Soup

Print pagePDF page

Chicken Noodle Soup

Hands-On Time: 10min

Cook Time: 35min

Ready In: 45min

Yield: 4-6

This recipe is my go to when I’ve got sick kids or we need a comforting and filling supper. I usually use rotisserie chicken when I make this, or any other leftover chicken I have on hand, and I add lots of vegetables and noodles to make it extra chunky. Grandma was right, chicken soup really is a cure-all, especially when it can be made from start to finish in just over half an hour. Serve with biscuits or crispy crackers to sop up all the flavorful broth.

Ingredients

Directions

  1. In a large stockpot, melt butter with olive oil over medium low heat. Add carrots, celery, onion, mushrooms and a pinch of salt and pepper, and cook until veggies are tender, about 10 minutes.
  2. Add broth, turn heat to high and bring to a boil.
  3. Add egg noodles and cook for approximately 9 minutes, or until noodles are tender.
  4. Reduce heat to a gentle simmer, stir in chicken and parsley and cook for 5 minutes more, or until chicken is heated through. Taste for seasonings and add more salt and pepper if needed.

 

Confetti Soup

Print pagePDF page

Here’s another receipe that you need a grownup’s help b/c you need to use the oven/stove and chopping with a knife.

Prep time: 1 hour

What you need:

2 teaspoons canola oil

2 cups raw carrots, diced

1/3 cup raw kale, chopped

¼ cup onion, chopped

¼ cup celery, chopped

½ teaspoon black pepper

3½ cups water

2 tablespoons raw parsley

¼ teaspoon whole fennel seed

Pinch of crushed red pepper

1 pound black-eyed peas

½ pound turkey ham

½ teaspoon salt

Equipment and Supplies

 

Strainer

Large stockpot

Measuring cups/spoons

Oven/stove

What to do:

 

Place a large pot over medium high heat. Add the oil, chopped onion, and chopped celery and cook until translucent (the pieces will be soft and you can sort of see through them).

Add the diced carrots, salt, pepper, fennel seed, and crushed red pepper. Cook for 2-3 minutes.

Add the black-eyed peas and water and cook for 25-30 minutes.

When the peas are soft, add the turkey ham and kale and cook for another 10 minutes until the kale is tender.

Adjust seasoning (if necessary) and serve.

How much does this recipe make?

Six servings

Fish Sticks

Print pagePDF page

 Everyone loves a great Fish Stick…and its easy to make too…just try these easy steps!

Makes: 4 servings

Active Time: 30 minutes

Total Time: 40 minutes

INGREDIENTS

  • Canola oil cooking spray
  • 1 cup whole-wheat dry breadcrumbs, (see Shopping Tip) or 1/2 cup plain dry breadcrumbs
  • 1 cup whole-grain cereal flakes
  • 1 teaspoon lemon pepper
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon salt
  • 1/2 cup all-purpose flour
  • 2 large egg whites, beaten
  • 1 pound tilapia fillets, cut into 1/2-by-3-inch strips

PREPARATION

  1. Preheat oven to 450°F. Set a wire rack on a baking sheet; coat with cooking spray.
  2. Place breadcrumbs, cereal flakes, lemon pepper, garlic powder, paprika and salt in a food processor or blender and process until finely ground. Transfer to a shallow dish.
  3. Place flour in a second shallow dish and egg whites in a third shallow dish. Dredge each strip of fish in the flour, dip it in the egg and then coat all sides with the breadcrumb mixture. Place on the prepared rack. Coat both sides of the breaded fish with cooking spray.
  4. Bake until the fish is cooked through and the breading is golden brown and crisp, about 10 minutes.

TIPS & NOTES

  • Shopping Tip: We like the Ian’s brand of whole-wheat dry breadcrumbs, labeled “Panko breadcrumbs,” for their coarse and crunchy texture. Find them in the natural-foods section of large supermarkets or substitute plain dry breadcrumbs (they’re finer so you need less).

NUTRITION

Per serving: 274 calories; 3 g fat ( 1 g sat , 1 g mono ); 57 mg cholesterol; 33 g carbohydrates; 0 g added sugars; 29 g protein; 3 g fiber; 479 mg sodium; 464 mg potassium.

Nutrition Bonus: Selenium (86% daily value), Foliate (24% dv); Iron (15% dv).

Carbohydrate Servings: 2

Exchanges: 2 starch, 3 1/2 very lean meat

 

 

Bean and Roasted Pepper Burgers

Print pagePDF page

Have you every had a bean burger?  It tastes great…and is less fat and healthier than ground beef.  Try it out..you’ll love it like I do!

Bean and Roasted Pepper Burgers

Prep Time 15min

Bean burgers can be dry, but this one uses richly flavored and textured roasted red peppers to add body and moisture to the chickpeas.

What you’ll need

 

1 15 ounce can of chickpeas, drained

1/2 cup jarred roasted red peppers plus 2 Tablespoons liquid from jar

4 green onions, white and green parts, chopped

1/2 teaspoon Kosher salt

1 clove garlic, minced

2/3 cup panko bread crumbs

 

Notes:

Yields 4 patties

How to make it

Pour beans into a food processor or blender and add peppers, onions, salt and garlic.

Pulse until a thick paste forms but tiny chunks of beans are still visible.

Spoon into a bowl and add panko crumbs, mixing well until a thick dough forms.

Form into 4 patties and cook over a preheated grill pan or lightly greased skillet, about 4 minutes per side.

Serve on whole wheat buns with your favorite condiments and veggies.

Central Valley Harvest Cake

Print pagePDF page

This receipe you may want to get mom or dad’s help with like I did…bc you need to use the oven/stove and chopping with a knife.

Prep time: 90 minutes

What you need:

1¼ pounds butternut squash, cubed

1½ tablespoons red bell pepper, chopped

1¾ teaspoon jalapeño pepper, chopped

2½ tablespoons yellow onion, diced

5 tablespoons applesauce

5 tablespoons black beans, drained

3½ teaspoons fresh oregano

1/8 teaspoon kosher salt

3 tablespoons extra virgin olive oil

2 tablespoons red quinoa (to be prepared according to package directions)

½ cup low-fat granola

Equipment and supplies:

 

Knife

Cutting board

Sheet pans

Aluminum foil

Measuring cups/spoons

Pot for cooking quinoa

Three large bowls

6×6-inch baking dish

Oven/stove

What to do:

 

Line two pans with foil.

Preheat oven to 350°F.

Combine cubed squash, chopped red pepper, and chopped jalapeño pepper in a mixing bowl. Toss with 2 tablespoons olive oil.

Place squash mixture on a lined pan and roast in oven for 20 minutes.

In a separate bowl, toss chopped onion with 1 tablespoon olive oil.

Spread onions on second lined pan and roast in oven for 10 minutes.

While vegetables are roasting, prepare 2 tablespoons quinoa according to package directions. Set aside.

In large bowl, combine quinoa, applesauce, black beans, oregano, and salt.

When cool, add squash mixture and onions to the bowl. Toss lightly.

Place into the baking dish.

Top with granola.

Bake in oven for 20 minutes, or until granola is slightly browned.

How much does this recipe make?

Six ½-cup servings

Berry Tasty Muffins

Print pagePDF page

Another fav receipe…why not try it at home yourself.

Berry Tasty Muffins

Prep time: about 40 minutes
What you need:

  • 1 c. flour
  • 1 c. oatmeal
  • 3 tbsp. sugar
  • 1 tsp. salt
  • 4 tsp. baking powder
  • 1 c. blueberries, washed
  • 1 egg
  • 1 c. milk
  • ¼ c. vegetable oil
  • nonstick cooking spray

Equipment and supplies:

  • oven (you’ll need help from your adult assistant)
  • mixing spoon
  • 2 large bowls
  • fork
  • muffin/cupcake tin
  • paper muffin/cupcake liners
  • wire rack for cooling muffins
  • measuring cups and spoons

What to do:

  1. Preheat oven to 400°F (200°C).
  2. In a large bowl, mix together the flour, oatmeal, sugar, salt, and baking powder.
  3. Mix in blueberries.
  4. In another bowl, break the egg and use a fork to beat it just a little bit. Then add the milk and vegetable oil, and mix.
  5. Add egg mixture to the dry ingredients in the large bowl.
  6. Using a mixing spoon, mix about 25 or 30 times. Don’t mix too much! Your muffin mixture should be lumpy, not smooth.
  7. Line a muffin tin with paper liners or lightly spray with nonstick spray. Spoon in the muffin mix. Fill each muffin cup about 2/3 of the way up.
  8. Bake for about 20 minutes.
  9. When muffins are finished baking, remove from muffin tin and cool them on a wire rack.
  10. Enjoy your berry tasty muffins!

How much does this recipe make?
12 muffins
Nutritional analysis (per serving):
136 calories
3 g protein
6 g fat
19 g carbohydrate
1 g fiber
18 mg cholesterol
344 mg sodium
86 mg calcium
0.9 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

 

 

Buffalo Chicken Tenders

Print pagePDF page

Here’s one of my favorite things to make at home….you can try it too!

Buffalo Chicken Tenders

Prep Time 25 minutes Cook Time 20 minutes

 

How did we make a finger-licking chicken recipe more family-friendly? First, we replaced the traditional bone-in chicken wings with boneless strips of white meat, then we swapped in oven-baking for deep-frying. That gave us a lower-fat dish that’s also easier for kids to help prepare. Finally, we whipped up a simple blue cheese dip, great for dunking both the chicken strips and a healthy serving of celery.

 

by Alexandra Kennedy | Photographs by Bill Milne

What you’ll need

 

Chicken

2 pounds boneless, skinless chicken breasts cut into strips

1 1/2 cups plain bread crumbs

3/4 cup low-fat buttermilk

1/2 cup flour

1 egg

2 teaspoons salt

1 teaspoon pepper

canola oil cooking spray

 

Buffalo Sauce

1/4 cup plus 1 tablespoon hot sauce (we used Frank’s RedHot Original Cayenne Pepper Sauce)

1/4 cup butter

1 tablespoon cider vinegar

 

Blue Cheese Dip

6 ounces blue cheese, crumbled

1/2 cup sour cream

1/2 cup mayonnaise

1 tablespoon cider vinegar

1 teaspoon Worcestershire sauce

 

Notes:

 

Serves 8

How to make it

 

In a medium bowl, use a fork to stir together the ingredients for the blue cheese dip, mashing the cheese crumbles into small lumps as you work. Refrigerate until ready to use.

 

Make the sauce by melting the butter in a small saucepan over low heat. Remove the pan from the heat, and stir in the hot sauce and the vinegar. Set the sauce aside.

 

Heat the oven to 450° F. Arrange three shallow bowls for dredging the chicken. Put the flour in the first bowl, whisk together the buttermilk and the egg in the second, and stir together the bread crumbs, salt, and pepper in the third. Lightly coat two baking sheets with cooking spray.

 

Coat each chicken strip by dredging it first in the flour and then in the buttermilk mixture. Press each piece into the bread crumbs, then transfer the strips to a baking sheet. Space the pieces on the sheet so that they don’t touch. Lightly spray the strips with oil.

 

Bake the strips for 10 minutes. Flip each piece and spray them again. Return the strips to the oven and cook them until they’re golden on the outside and no longer pink on the inside, about 10 minutes longer.

 

Brush each baked strip on both sides with the sauce (apply it generously for grown-ups, less so for kids who prefer a milder version). Serve the strips with the blue cheese dip and celery sticks on the side.

 

Nutritional Information

 

Per serving (3 chicken tenders) Calories 279, Total Fat 10 g (16%), Saturated Fat 5 g (24%), Cholesterol 115 mg (38%), Sodium 770 mg (32%), Total Carbohydrate 17 g (6%), Fiber 0.7 g (3%), Sugars 2 g, Protein 29 g (57%)

Healthy snacks for kids: 10 child-friendly tips

Print pagePDF page

If you’re like most parents running from home to school to work with the kids, its hard to plan in advance for eating healthy.  So we’ve made it easy for you with a few healthy snace ideas kids will love. Consider 10 tips for quick-and-healthy snacks.

Snacking is a major pastime for many kids — and that’s not necessarily bad. Nutritious snacking can help your child curb hunger throughout the day, as well as provide energy and important nutrients. Find out how to make healthy snacks for kids.

1.      Keep junk food out of the house

Your child won’t clamor for cookies, candy bars or chips if you don’t keep them on hand. Set a good example by choosing healthy snacks yourself.

2.     Go for the grain

Whole-grain foods — such as whole-grain pretzels or tortillas and high-fiber, whole-grain cereals — provide energy with some staying power.

3.     Mix and match

Serve baby carrots or other raw veggies with fat-free ranch dressing or hummus. Dip graham cracker sticks or fresh fruit in fat-free yogurt. Spread peanut butter on celery, apples or bananas.

4.      Broaden the menu

Offer out-of-the-usual fare, such as pineapple, cranberries, red or yellow peppers, mangoes, tangelos or roasted soy nuts.

5.      Revisit breakfast

Serve breakfast foods — such as scrambled eggs and whole-grain toast — as healthy snacks for kids in the afternoon.

6.      Sweeten it up

Healthy snacks for kids don’t have to be bland. To satisfy your child’s sweet tooth, offer fat-free pudding, frozen yogurt or frozen fruit bars. Make smoothies with skim milk, fat-free yogurt, and fresh or frozen fruit.

7.       Have fun

Use a cookie cutter to make shapes out of low-fat cheese slices, whole-grain bread or whole-grain tortillas. Make fruit kebabs or show your child how to eat diced fruit with chopsticks. Make a tower out of whole-grain crackers, spell words with pretzel sticks, or make funny faces on a plate using different types of fruit.

8.      Promote independence

Keep a selection of ready-to-eat veggies in the refrigerator. Leave fresh fruit in a bowl on the counter. Store low-sugar, whole-grain cereal and fruit canned or packaged in its own juice in an easily accessible cabinet.

9.      Don’t be fooled by labeling gimmicks

Foods marketed as low-fat or fat-free can still be high in calories and sodium. Likewise, foods touted as cholesterol-free can still be high in fat, saturated fat and sugar. Check nutrition labels to find out the whole story.

10.  Designate a snacking zone

Restrict snacking to certain areas, such as the kitchen. You’ll save your child countless calories from mindless munching in front of the TV. If your child needs to snack on the go, offer string cheese, yogurt sticks, cereal bars, a banana or other drip-free items.

Teaching your child to make healthy snack choices now will help set the stage for a lifetime of healthy eating. Start today!

Banana Bread

Print pagePDF page

MY FAVORITE!!!!

Banana Bread

What you need:

  • 2 eggs
  • 1¾ c. sifted flour
  • 2 tsp. baking powder
  • ¼ tsp. baking soda
  • ½ tsp. salt
  • 1/3 c. vegetable oil
  • 2/3 c. sugar
  • 1 c. mashed bananas (about 3 bananas)

Equipment and supplies:

  • oven (you’ll need help from your adult assistant)
  • measuring cups and spoons
  • mixer
  • sifter
  • spatula
  • small bowl
  • medium-size bowl
  • large bowl
  • bread pan coated with nonstick cooking spray

What to do:

  1. Preheat the oven to 350°F (180°C).
  2. Beat eggs well in a small bowl.
  3. In a medium-size bowl, sift together the flour, baking powder, baking soda, and salt.
  4. In a large bowl, add the vegetable oil. Add the sugar a little bit at a time, and continue beating until the mixture is fluffy.
  5. Add the eggs to the mixture in the large bowl and beat well.
  6. Add some of the flour mixture to the large bowl and beat well. Then add some of the mashed bananas and beat some more. Continue adding flour, then bananas, then flour, then bananas, until everything is mixed in.
  7. Pour mixture into the baking pan. Bake for 70 minutes.
  8. Flip your banana bread out of the pan, let it cool for a bit, and cut it into slices to eat and share!

How much does this recipe make?

16 slices
Nutritional analysis (per serving):
145 calories
2 g protein
5 g fat
24 g carbohydrate
1 g fiber
27 mg cholesterol
155 mg sodium
37 mg calcium
0.8 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

 

Disappearing Zucchini Muffins

Print pagePDF page

My mom likes this one…and you might too.

Note: You don’t have to peel the zucchini before shredding it for this recipe. It won’t affect the taste and the peel will provide some extra fiber.

Prep time: 30 minutes

What you need:

1½ c. shredded zucchini (about 2 small)

2 c. whole-grain pancake or biscuit mix

1 tsp. cinnamon

1 teaspoon allspice

2 eggs

¾ c. brown sugar

¼ c. unsweetened applesauce

2 tsp. fresh lemon juice

powdered sugar (enough to dust the muffins)

Equipment and supplies:

 

oven (you’ll need help from an adult assistant)

bowls — one large, one medium

grater — a plastic grater is safest for kids

measuring cups and spoons

muffin tin and paper liners

What to do:

 

Wash zucchini and remove ends.

Shred zucchini using largest holes on grater.

Wrap grated zucchini in a couple of paper towels and squeeze to remove water.

Measure 1½ cups of squeezed-dry zucchini.

Preheat oven to 375°F (190°C).

Line a 12-cup muffin tin with paper liners.

In a large bowl, mix whole-grain pancake mix (or biscuit mix) with spices.

In a separate bowl, whisk together eggs, brown sugar, applesauce, and lemon juice.

Fold the egg-sugar mixture and shredded zucchini into the pancake-spice mixture; do not overmix.

Fill each muffin cup 2/3 full with batter.

Bake 10-15 minutes or until golden.

Remove muffins from tin (with help from your adult assistant) and cool on a wire rack.

Sprinkle muffins with a dusting of powdered sugar.

How much does this recipe make?

About a dozen muffins.

Creamy Cheese Cucumber Sandwiches

Print pagePDF page

Note: You’ll want to keep these sandwiches refrigerated. They’ll keep for 8 hours, tightly wrapped.

Cream Cheesy Cucumber Sandwiches Recipe

Prep time: 5-10 minutes

What you need:

¾ cup light cream cheese, slightly softened

half a large cucumber, thinly sliced

8 slices of whole-wheat bread

Equipment and supplies:

 

Large knife

Cutting board

Plastic wrap (optional)

What to do:

 

Spread each slice of bread with cream cheese (about 3 tablespoons per sandwich).

Place about 4 cucumber slices on 4 of the slices of bread and top with remaining bread slices.

Cut into quarters and serve immediately or wrap sandwiches and save for later.

How much does this make?

 

4 sandwiches

Confetti Quinoa

Print pagePDF page

If you don’t have quinoa, substitute brown rice or whole-wheat couscous, but be sure to adjust the cook time as needed.

Confetti Quinoa Recipes for Kids

Note:

Prep Time: 20 minutes

What you need:

1½ cups low-sodium vegetable stock or water

1 cup quinoa, thoroughly rinsed and drained

½ teaspoon salt

½ teaspoon black pepper

1 cup frozen chopped, mixed vegetables such as peas, carrots, green beans, corn

Equipment and supplies:

 

Medium saucepan with a tight-fitting lid

Measuring cups

Measuring spoons

Fork

What to do:

 

Add vegetable stock or water to medium saucepan.

With an adult’s help, bring stock or water to a boil over medium-high heat.

Stir in quinoa, salt, and pepper.

Switch heat to low and cover pot with lid.

Cook until liquid is evaporated and quinoa is tender, about 15 minutes.

Remove lid and stir in veggies with a fork.

Place lid back on quinoa so that the heat from the quinoa cooks the vegetables.

Serve immediately or place into an airtight container and refrigerate for up to 5 days.

How much does this recipe make?

 

4 servings (consider making a double batch to serve for dinner and lunches)

Chocolate Sweetheart Parfait

Print pagePDF page

Note: Parfaits can be made up to 2 days in advance.

Prep time: 5 minutes

What you need:

  • ½ teaspoon cocoa powder
  • 1 teaspoon vanilla extract
  • 2 teaspoons honey
  • 1½ cups low-fat or fat free Greek yogurt
  • 2 cups fresh or frozen raspberries
  • ¼ cup shaved dark chocolate or chocolate chips

Equipment and supplies:

  • Measuring cups and spoons
  • Medium mixing bowl
  • Whisk or fork
  • Tall glasses, preferably clear

What to do:

  1. In medium bowl, whisk together cocoa powder and vanilla.
  2. Add honey and yogurt and stir until they’re well combined with cocoa mixture. It will turn light brown.
  3. Spoon 2 tablespoons of yogurt mixture into the bottom of four clear glasses.
  4. Top with some raspberries and repeat until all of the yogurt and raspberries are used up.
  5. Sprinkle each parfait with chocolate shavings.
  6. Serve or refrigerate until ready to serve.

How much does this recipe make?
4 parfaits

 

Chicken Salad and Greens

Print pagePDF page

Note: Here’s a great way to use leftover chicken from last night’s dinner. No leftovers? Buy a rotisserie chicken from the grocery store. Either way, get a grownup’s help with the chopping and cutting.

 

Prep time: 5-10 minutes

 

What you need:

 

½ cup plain, nonfat Greek-style yogurt

¼ cup low-fat mayonnaise

½ teaspoon salt

½ teaspoon black pepper

1 large celery stalk, finely chopped

¼ cup red onion, finely chopped

1/3 cup grapes, cut in half

2 cups leftover roasted chicken, chopped into ½-inch pieces

4 cups romaine lettuce, coarsely chopped

Equipment and supplies:

 

Mixing bowl

Knife for chopping

Bowls for serving

What to do:

 

In a large bowl, combine yogurt, mayonnaise, salt, pepper, celery, red onion, grapes, and chicken.

Mix gently until everything is well coated in dressing.

Divide lettuce between four bowls.

Top each bowl with some chicken salad. Serve cold.

How much does this recipe make?

 

4 servings

Chic Penne

Print pagePDF page

Note: Get a grownup’s help with this recipe, which requires using the oven/stove.

Prep time: 55 minutes

What you need:

1 box whole-wheat penne pasta (14 ounces)

3 cups of raw broccoli florettes

¾ cup of precooked chicken strips (4 ounces)

½ cup reduced-fat cheddar cheese, shredded (2 ounces)

½ cup mozzarella cheese, shredded (2 ounces)

3 tablespoons skim milk (1.5 oz)

2 tablespoons low-sodium chicken broth

¾ teaspoon salt

¾ teaspoon ground black pepper

Equipment and supplies:

 

Pot for cooking pasta and steaming broccoli

Colander for draining pasta

13×9-inch baking dish

Steamer basket for broccoli

Measuring cups/spoons

Mixing bowl

Spoon

Skillet

Oven/stove

What to do:

 

Preheat oven to 350°F.

Cook pasta according to directions until crisp-tender. Drain pasta.

Place drained pasta in a 13×9 baking dish.

Place broccoli in a stockpot of boiling water or a steamer for about 5 minutes.

Rinse with cool water.

Add the drained broccoli and the precooked chicken strips to the pasta.

Sprinkle shredded cheeses over pasta mixture.

In a mixing bowl, combine milk, chicken broth, salt, and pepper.

Pour milk mixture evenly over the pasta mixture and mix in with a spoon.

Cover baking dish with foil.

Bake 30 minutes, until mixture is bubbly and cheese is melted.

How much does this recipe make?

Six servings

Awesome Applesauce

Print pagePDF page

Awesome Applesauce

Ingredients:

  • 2 small red apples
  • 2 tbsp. lemon juice
  • 2 tsp. sugar
  • 2 pinches of cinnamon

Utensils:

  • knife (you’ll need help from your adult assistant)
  • blender or food processor
  • measuring spoons
  • serving bowls

Directions:

  1. Peel the apples and cut them into small pieces. Throw out the core.
  2. Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture is very smooth.
  3. Pour the mixture into two small bowls and stir in the sugar and cinnamon.
  4. Enjoy your awesome applesauce!

Serves: 2

Serving size: 1 bowl (half the recipe)

Nutritional analysis (per serving):
84 calories
0 g protein
0 g fat
22 g carbohydrate
2 g fiber
0 mg cholesterol
3 mg sodium
14 mg calcium
0.3 mg iron

Note: Nutritional analysis may vary depending on ingredient brands used.

 

Almond Crusted Chicken Fingers

Print pagePDF page

 Almond-Crusted Chicken Fingers

Makes: Makes 4 servings

Active Time: 20 minutes

Total Time: 40 minutes

INGREDIENTS

  • Canola oil cooking spray
  • 1/2 cup sliced almonds
  • 1/4 cup whole-wheat flour
  • 1 1/2 teaspoons paprika
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon dry mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground pepper
  • 1 1/2 teaspoons extra-virgin olive oil
  • 4 large egg whites
  • 1 pound chicken tenders, (see Ingredient Note)

PREPARATION

  1. Preheat oven to 475°F. Line a baking sheet with foil. Set a wire rack on the baking sheet and coat it with cooking spray.
  2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
  3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
  4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.

TIPS & NOTES

  • Ingredient note: Chicken tenders, virtually fat-free, are a strip of rib meat typically found attached to the underside of the chicken breast, but they can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NUTRITION

Per serving: 174 calories; 4 g fat ( 1 g sat , 2 g mono ); 66 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 27 g protein; 1 g fiber; 254 mg sodium; 76 mg potassium.

Nutrition Bonus: Selenium (31% daily value).

Exchanges: 3 very lean meat, 1/2 fat

 

Tips for Eating Right

Print pagePDF page

Like most of my friends I want to eat good but it’s not always easy.  So here are some simple things I’ve learned to eat better:

  • Start every day with a healthy breakfast.
  • Eat more fruits and vegetables.
  • Choose whole grains like 100% whole wheat bread, oatmeal or brown rice instead of refined grains like white bread and rice.
  • Choose low-fat or nonfat milk, cheese and yogurt.
  • Don’t let sugary soda or other sweets crowd out healthy foods and beverages.
  • Go easy on mayonnaise, creamy sauces and added butter.
  • When you eat out, consider a salad with grilled chicken and fat-free or low-fat dressing.  Even take-out and high-fat foods can be part of a balanced diet if you don’t eat them every day and don’t eat too much of them.  For example, eat only a child’s order of french fries or one slice of pizza.
  • Watch how much you eat.  Even if you eat a healthy mix of foods, if you weigh too much you’re at a higher risk for diabetes, heart disease and other health problems.  Value-size servings aren’t a bargain if you’re eating more than your body needs.
  • Remember that food with labels that say “low-fat,” “reduced fat” or “light” aren’t necessarily low in calories.  Fat-free or low-fat muffins or desserts can have even more sugar than the full fat versions.
  • Don’t eat in front of the TV or in other situations out of habit.  Instead of reaching for that cookie, do something else like call a friend or take a walk.
  • Be aware of when, where and why you eat, and try to eat balanced meals throughout the day.

10 Ways to Boost Your Exercise Motivation

Print pagePDF page

 

Like me you may want to know how to keep moving when you don’t want to…so here are my 10 favorites for motivation.

Be realistic

Unfortunately, first-time exercises come up with unrealistic targets that are too ambitious. Gerald Endress, fitness director of the Duke Diet and Fitness Center in Durham, N.C. says, “They want to go for maximal goals, but they tend to get overwhelmed.” Instead set more reachable goals that you know you can reach.

 Keep Track of Your Progress

Use a chart progress to keep track of your progress. You could use a high-tech online tracker or a fitness journal. Seeing your own progress boosts your confidence and motivation to work harder.

 Don’t Expect Perfection

Except that you will make faults and mistakes because it only will help you prepare mentally for setbacks. Be ready to know that you will miss a couple of days of exercising but don’t let that be an excuse that you are giving up.

Make it Convenient

Do what is necessary to remove on exercising and make it as convenient as possible. Try doing some at home exercises to DVDs instead of driving all the way to the gym if you are pressed for time or wake up early in the morning to exercise.

 Forget the Past

Don’t let prior bad experiences with exercises stop you. Your target now is to stay healthy and enjoy your life.

Reward Yourself

Reward yourself for efforts made to exercise with something that you enjoy doing, like going to the movies. Think of what would motivate you to keep a mind-body connection. Or plan a trip to anywhere, like a botanical garden. It helps remind you that every time you enjoy yourself it is because of the good things you have done for yourself.

 Don’t compare Yourself to Others

Don’t compare yourself to others because you are not them and they are not you. Don’t let them determine how you will exercise or what your target is.

 Get support

The best thing to have is support. If there are people there for you and support what you are doing, it is the best thing in the world. Their support motivates you to do better for yourself and for them as well.

 Find the Fun of it

Find some exercise you like to do and it will be fun for you. Find different places to exercise if you are not a gym person. If you like to exercise outside, then go walk through the neighborhood or go to a park. Just make sure to do something that appeal to your interest and it will help you stay engaged.

 Break it up

Dividing your exercises in two or three different sessions makes it easier on yourself and said to be much more beneficial than one long workout. For example if you don’t like exercising for an hour split it up into four different workouts.

http://www.webmd.com/fitness-exercise/features/exercise-motivation?page=2

MECKids at the GetKidsMovin Event

Print pagePDF page

Lets Get MOVIN!!!

By MECKids Blog Ambassador, Student Ambassador Whitney Wasso

Va getkids movin

Three words to describe MECKids at the GetKidsMovin event.  Exciting, engaging and energetic. MECkids had a blast!!! On Saturday, July 20, another GetKidsMovin event took place at the Stonebridge Potomac Town Center. The event was from 1pm to 5pm.  The event started off with two fitness trainers who got the kids warmed up and ready to exercise. Throughout the event, there were ticket raffles after every hour and a participants had the opportunity to win a $25 gift card to Sports Zone. On the main message was an awesome puppet show to educate kids about being safe for example: “Don’t Talk to Strangers”, “Call 911”, “Stop, Drop and Roll”, etc. Chi Chi Monet performed with her sister Zoe her latest songs “No Bully” and “Move”. MECKids went up after one of Chi Chi’s performances.

We did what we do best and kept the kids moving with our stretches, workout,  hula hoop challenges and contest. The kids go so excited over the hula hoops and were engaged in our activity.  Next followed, Ms. Kena Hodges, licensed instructor,  she got the kids moving with her Zumba exercises. She had three different dance routines: the Wobble, All I Do Is Win and an upbeat Spanish song. MECKids participated in the Zumba exercise and we had a blast. We didn’t feel like we were even exercising at all!  The event ended  with the fashion show and the kids were modeling Old Navy clothing and Sport Zone shoes.  Some of the other GetKidsMovin team were Not Your Average Joes, Fruit Joi, Thrive, Sport and Health, Thrive, and Sports Zone.

Not Your Average Joes is a restaurant and they were giving out free samples of the foods they serve and free coupons. Sport and Health and Thrive were there talking to families on how they could assist in keeping their health and fitness lifestyles intact. Fruit Joi is a yogurt shop and they make their own healthy yogurts with the choices of different types of fruits and other yummy toppings. Lastly, I can’t forget Sports Zone who has carried out the entire event from the people there to the venue to their  partnership with of Get KidsMovin.

 

Why Sports are Good for You

Print pagePDF page

By Da’Quan Givens, MECKids Blog Ambassador

Sports helps you lose weight, while extreme diets can result in dramatic weight loss, and it is almost impossible to maintain a healthy weight when you begin eating normally again, states the American Council on Exercise. Combining a healthy diet with exercise is the only way to lose weight and keep it off, as it will burn the calories you consume. The government suggests that you work out for at least five hours each week to lose weight, and sports is a fun way to exercise to meet this goal. Sports can help manage stress and exercise is often prescribed by health professionals as a stress management too.  ACE states that one exercise session can produce a feeling of relaxation lasting between 90 and 120 minutes. Many people do not enjoy going to the gym, so they will be less inclined to go regularly. Engaging in a sport you enjoy will ensure that you keep it up, making sure your stress management is sustainable. Sports can help you avoid disease, according to the American Psychological Association, exercise may slow the effects of aging and help ward off dementia-like illnesses. Health Talk Now states that exercise can also increase good cholesterol while decreasing bad cholesterol, and can help you avoid diseases such as diabetes, high blood pressure and heart disease. High-impact, strengthening sports such as tennis, badminton, circuit training and running can help you avoid osteoporosis.

sp

Washington Redskins News

Print pagePDF page

By Da’Quan Givens, MECKids Blog Ambassador

Five months after their first-round playoff loss to the Seattle Seahawks, the Washington Redskins are facing their traditional off-season rivals: critics of the team’s name. Writers, activists, and scholars have argued for years correctly that, the Redskins team name is a racial slur against Native Americans. The name has been declared derogatory by the US Patent and Trademark Office, and opponents have sued so far unsuccessfully to have it changed. Now, members of the DC Council are joining the fight. At-large Council Member, David Grosso, introduced a non-binding resolution , calling on Redskins owner, Dan Snyder, to scrap the team’s moniker. “The name ‘Redskins’ is historically racist and derogatory,” Grosso said in a letter to Snyder. As a replacement, he suggested the Washington Red Tails, a reference to the Tuskegee Airmen, a celebrated group of African-American World War II pilots. He hasn’t heard back from Snyder, nor does he expect to, as Snyder insists he won’t change the name.

San Francisco 49ers v Washington Redskins

How to Stay Healthy and Fit

Print pagePDF page

By Da’Quan Givens, MECKids Blog Ambassador

Stop with your bad habits, the other ones you might be able to just reduce. Habits in the “quit” category would be smoking, drugs, unsafe sex and other unhealthy addictions. There’s just no way to do any of these in a “healthy” way. It might take some time, but it’s worth it if you want to lead a healthy lifestyle. There are some habits that are not so bad, but can easily become a problem if taken too far. These include alcohol, sugar, caffeine, and junk food. Get your check up, get to your doctor for your annual physical just to make sure you are in your best health. If you have insurance, usually these services are covered, so take full advantage of your benefits. That being said know your own body so that you are aware when something seems awry. Get exams regularly even if you are healthy, so that if and when something is abnormal, you know. Sleep affects our physical and mental health tremendously, and many of us do not get enough. Lack of sleep adversely affects metabolism, mood, concentration, memory, motor skills, stress hormones and even the immune system and cardiovascular health. Sleep allows the body to heal, repair and rejuvenate itself in a way it simply cannot when a person is awake. Even if you just get out for a walk a few times a week, exercise is important for being fit and healthy. Cardiovascular exercise helps to strengthen the heart and lungs, while strength training helps to strengthen the muscles and stretching helps to reduce the risk of injury by increasing flexibility. Exercise also improves circulation and body awareness, and regular exercise can help with depression.

Kids-Health-3

 

Impact of Sports in America

Print pagePDF page

From the Olympics to Monday Night Football, sports brings us together as a society. No matter your race, gender, age, ethnicity, or religion, sports is our common bond. In times of racism and hatred, the American society use sports as a crutch. We can always lean on professional and even collegiate and high school sports for comfort. Professional sports has for what seems like forever had a strangle hold on the American society. It seems almost every day of the week there is a sport that we as Americans can watch and enjoy. Every day of the week we can watch baseball. On Friday nights we can watch boxing. Saturday we have college football and the NFL on Sunday afternoons. Sports unite America by the simple fact that on game day, your religion doesn’t matter. The only thing that matters is the color of your jersey, not your skin. In the 1970’s when the only thing that mattered was whether you were black or white, baseball united us. Jackie Robinson and Hank Aaron threw race wars aside and brought America together with the love of baseball. Sports has and most likely will always be the common bond that all Americans share. In a country so diverse in almost every way, sports is our common bond.

Team-Spirit

MECKids Ignites Our “Natitude” with Nationals’ Oscar Bermudez!

Print pagePDF page

By MECKids Da’Quan Givens, MECKids Blog Ambassador

I have recently had the wonderful opportunity to get an interview with Mobile Marketing & Broadcast Production Assistant of the Washington Nationals‘ Baseball Club, Oscar Bermudez, and he gave me some GREAT information about the Nationals that I believe a lot of baseball fans do not know. I’ve came up with questions that he gave amazing feedback on, and here is what he shared with MECKids:

DG: How long has the NatMobile been in existence?

Oscar Bermudez: The NatMobile has been in existence since August 2009.

DG: The NatMobile has made such wonderful contributions to support health and fitness for youth and families.  What is the NatMobile’s overarching mission in the community and what kind of impact has it made?

Oscar Bermudez:  Our mission is to spread the joy and excitement of the Nationals out into the community.  Many of our fans only experience this feeling when they come to our stadium, Nationals Park, but we spread the excitement out on the road, not just at the stadium.  We have realized that we have gained more fans and generated more love for the Nationals by us being able to take our excitement out into the community.

 DG: What is your favorite part of being a member of the Nationals organization & how has that inspired you?

Oscar Bermudez: My favorite part is always seeing the happiness of our fans when we take our NatMobile out on the road to an event and when I see the fans come to our stadium.  Their reaction and joy is contagious and it makes me feel so proud to know that we, as an entire organization, are able to bring this type of enthusiasm into their lives.  I feel inspired to continue being a good employee in order to see the smiles in our fan’s faces.

 DG: What are your thoughts about this season’s prospects and new players?

Oscar Bermudez:  I think we have one of the best teams in Major League baseball this year.  They have a lot of talent and 90% of the team members are back this year, so they know how to play together as a team.  Our new players are very experienced and should be able to blend in easily with the players that we already had from last year.

 DG: What is your favorite motivational quote from any of the baseball players?

Oscar Bermudez:  My favorite motivational quote comes from our Left Outfielder, Bryce Harper, who stated that, “hustle and hard work comes from within and you have control over it.”  Basically, meaning that even if you are not the smartest, fastest, or tallest player on the team, you can still work hard and hustle on every single play, because you control that and can show great energy each time you play.

DG: How did you decide on which new Racing President to add to the dancing mascots?

Oscar Bermudez:  I am not sure how our new Racing President, Robert Taft, was chosen, but I can say that he was a very well liked and respectable President in his time in office, and I am very happy with the choice.

DG: What inspirational words do you have for young aspiring baseball players?

Oscar Bermudez:  My advice would be to always work hard and never give up at the goal you have placed in your heart.  No matter how hard the challenge, goal, or task is, always do your very best to accomplish it.  It does not matter if you fail at it, just do your best and you will never have any regrets.  Do your best and never give up.  If you win, win like a champion, but if you lose, lose like a champion.

After interviewing with Oscar Bermudez, I got a very inspirational lesson in what “Natitude” is all about and his words of wisdom can motivate youth and families everywhere in living a healthful, fruitful and successful lives.

339973_10150411326309183_1933033478_o

337849_10150527923209183_1298061747_o

168529_10150982669399183_914877329_n

550369_10150923314644183_1062466237_n

On the UDC Capstone Cat Walk!

Print pagePDF page

The UDC Capstone Fashion Show took place May 3rd, 2013. I was a model in the show. I have modeled in the past but I took a long break. This was like a pedestal for me to start modeling again. I had to be there by 3:00pm even though the show began around 7:00pm. It takes lots of time and preparation to get ready for a show. Being a model is actually harder than people think because it takes discipline. A model’s health is a crucial factor. Building the proper muscle tone and eating the proper foods helps a model’s body. Models need to exercise and have a proper diet that helps maintain themselves. Walking in heels is a challenge because it requires balance, strength and coordination. I was a little bit worried about the runway because it was a high runway which made me almost touch the ceiling with my heels and my hair in a bun. However, my hair was almost 2 inches away from touching the ceiling so I was good. In the fashion show, we modeled clothes from Gap. After the show, we mixed, mingled, and networked with other fashion-associated individuals.

Screen Shot 2013-05-13 at 1.53.31 PM

Rockstar Health and Fitness

Print pagePDF page

Rockstar Health & Fitness is an online show that teams host Lori Rischer with celebrities for the purpose of delving into their health, diet, and fitness routines. Rockstar H&F (shot in the Hollywood Hills, CA) takes us deeper into the healthy habits of the celebrities; sharing their health tips, and giving us an inside look at how they stay healthy and fit even with their busy schedules. It’s created by Lori Rischer and Sera Roadnight and produced By SkeeTV.

About Lori Rischer

Lori Rischer’s philosophy is that living a healthy lifestyle is all about balance. “It’s easier to be happy when you’re healthy”, says Lori, “and when you’re happy, you’re a nicer person.”

Her journey began when she started doing yoga and noticed her own life and health improved. She wanted to share that experience with other people so she became a teacher.  Lori was certified as a Yoga Therapist at Loyola Marymount University with Dr. Larry Payne in their renowned yoga therapy program. She also received a teaching certificate from Earth’s Power Yoga in Los Angeles.

“I’ve always been active, but as I got busier I realized it was harder to find time to take care of myself,” she says.  And no truer words could be spoken! Lori has kept incredibly busy as a national radio promotion/marketing executive at Island Def Jam Music Group, working closely with superstars such as: Rihanna, Bon Jovi, Justin Bieber, Jennifer Lopez, Mariah Carey, Neon Trees and Taio Cruz..  She also spent several years at The Firm, one of Hollywood’s top management companies based in Beverly Hills, While there, she signed OneRepublic and was on the management teams of mega artists such as Enrique Iglesias, OneRepublic, Ice Cube, Mandy Moore, Korn and many others. Her work has been widely recognized by the music industry. In fact, she was named the 2010 Promotion Executive Trendsetter by FMQB Magazine and the 2010 Executive of the Year by SIN Magazine.

Combining two of her passions– Music & Yoga– Lori teamed up with KIIS-FM  and 98.7 (KYSR) to be the Yoga instructor for their popular Yoga On The Pier and Yoga On The Beach summer promotions for the last three years. The series has been named Huffington Posts’  “Five Best Summer Workouts” and was featured in the LA Times, Malibu Magazine, LA Yoga Magazine, Pepperdine Times. “It is the highlight of my summer!” Lori exclaims.

Lori is also the co-creator, co-executive producer and host of the new celebrity health and fitness show from SkeeTV, Rockstar Health & Fitness.   “Everyone is interested in people who are in the public eye, so we found an opportunity with Rockstar Health and Fitness to focus on some of their healthy lifestyle secrets,” Lori says. The guest artists include: Patrick Stump (Fall Out Boy), OneRepublic, Canadian superstars Hedley and Kim Glass a 2008 Olympic silver medal winner.

Giving back to the community is another important way Lori wants to create balance and a healthy lifestyle. She supports a number of charities that are very close to her heart. In 2008, Lori received the highest honor from the Make A Wish Foundation, the Chris Greicius Celebrity Award, for her work in helping make wishes come true.  She has also lectured at the Make A Wish Worldwide Conference. Additionally, in 2008 she was inducted into the Mentor Hall of Fame and this year, she completed her ninth year as a volunteer working with inner city teenagers for Youth Mentoring Connection.  She is also on the Leadership Council for A Place Called Home, a community center in South Los Angeles for at-risk youth. The Los Angeles City Council recently honored Lori for her contributions in making the city a nicer place to live.

Rockstar Health and Fitness

Interview with Emmy Award Winning Jason Samuels Smith at DC TapFest 2013

Print pagePDF page

By Whitney Wasso, MECkids Blog Ambassador

The DC TapFest 2013 was an exhilarating evening featuring an extravaganza of tap stars and special guests including Grammy Award winning singer, Mya, Emmy Award winner Jason Samuels Smith,  the 7 year old tap dancing prodigy seen on Ellen, Luke Spring, stars of Broadway show Bring in Da Noise Bring in Da Funk, World-renowned Festival producers Chloe & Maud Arnold (soon appearing on Boardwalk Empire), and many more. I had the wonderful opportunity to interview with the Emmy Award winning tap star, Jason Samuels Smith, on his wonderful experience growing up in the dynamic world of tap and how it has enhanced health and fitness in his life in numerous positive and enriching ways. Here is what the tap star had to say on why “You Gotta Move!”:

“For tap dancing, you don’t need a lot of space to do it. I have been doing it since I was 7 years old so I have done it for about 26 years so far. Traveling is a big part of what I do. I have been to Brazil, Japan, China, Argentina and India. India is amazing! The culture there is so rich from food to their language. I love their spicy foods. I like to sweat when I’m eating their spicy foods and if that happens that means I’m happy. But I actually went out Bahati which is in Assam which is not far from Bengal so that is the closest I have been to Bangladesh. I worked with a Katak artist. Katak is a northern Indian style of dance and it is very similar to tap. They don’t wear shoes, vungudos, and they do storytelling. They do hand movements, neck movements, eyebrow movements and everything. I think the culture in India is the most amazing in the world. I have been there 8 times now. Any chance I get I will go back. I don’t think really that tap is only physically good, it’s like a language and everybody can appreciate it in the world whether they tap or they can do their own style of rhythmic dance but they can still appreciate the relationship tap has to music and music is universal.”

– Emmy Award Winner, Jason Samuels Smith

Emmy Award Winning, Jason Samels

Click Here to View More Photos of the DC TapFest 2013

Caps Beat Boston Bruins

Print pagePDF page

This was the last game of the regular season in the NHL, and a victory over the Capitals would earn them the Northeast Division Title and the No. 2 seed in the Eastern Conference playoffs. The Boston Bruins lost to the Capitals (3-2) in over time. The Capitals had nothing at stake against the Bruins because they have already clinched the Southeast Division championship and made it as the No.3 seed in the Eastern Conference. The Capitals have to play the Rangers for the first round of the playoffs. It’s the fourth time in the past five seasons that the Capitals and Rangers meet in the post season. Milan Lucic and Andrew Ference put Boston ahead (2-0) before Alex Ovechkin assisted Mike Greens two goals with less then two minutes of the third period. Ovechkin didn’t get a goal himself, but he still leads in scoring. Green converted from nearly the same spot as his earlier goals to make the score (3-2) in 115 seconds. The Washington Capitals didn’t score in the first two periods but the Boston Bruins scored in the first and second. It was not until the third period that the Capitals scored two back to back goals to tie the game up and it was just enough to send them into overtime. In overtime, the Washington Capitals was just too much for the Boston Bruins. E. Fehr for the Washington Capitals scored the goal in overtime to make the victory over the Boston Bruins possible. For the Washington Capitals , M.Green, E. Fehr, and A. Ovechkin where the star players if the game. M. Green had 2 goals and 1 assist, E. Fehr had a clutch goal in overtime, and A. Ovechkin had two assists of the game. Next up is the New York rangers on Thursday , May 2nd.

Bruins+Capitals+Hocke_Mart(2)

Get Kids Movin Interview with Green Tea & Tosh Patterson

Print pagePDF page

By Whitney Wasso, MECKids Blog Ambassador

The Get Kids Movin Tour featured a variety of fun festivities for kids to get moving, including a wonderful  interview with phenomenal fitness experts such as the amazing soul singer, Green Tea and “Healthanista,” Tosh Patterson. Here’s the wisdom and fitness advice they shared with youth and families to keep them moving!

Green Tea: In the health industry, I’m a certified group exercise instructor. So I teach step aerobics and I teach strength resistance. I also counsel people on how to eat healthy and how to still eat cakes and pies while you’re doing your thing. If you stop once you have that little taste you start binging for it all the time when you aren’t eating the cakes and pies. I teach people how to do that, so that is what I do.

Tosh Patterson: In regards to what I do, I help people with two things. One, how to lose weight if you have been on a diet for a decade or more.  I help people figure out how to keep the scale moving again, so that you have success and I teach people the power of juicing fruits and vegetables. I’m a huge juicer! So I love juicing and that is one of the ways I got healthy. I like to show people the power of juicing.

Interviewer: Many people think that healthy eating is more expensive, they think it’s nasty what do you ladies have to say about that? Tosh Patterson: Because I buy so many vegetables to juice them and eat them, it’s actually not expensive. As you buy more fruits and vegetables, you are probably buying less cookies and less chips and that money is going towards fruits and vegetables instead.

Green Tea: I would say that I have a group of seven: 3 kids, a husband, 2 cats, and 1 dog. So it can get expensive when you’re trying to eat healthier because you’ll notice that certain things cost a bit more if it is healthy. So if you go to Starbucks, the smallest size of cups they have is a short and nobody knows that. People think the smallest cup is a tall. The short is not even on the menu and sometimes the smallest size which is a regular 8 ounce cup cost the most because it’s a regular portion size for a cup; it sometimes costs more than a tall but it’s a healthier choice. So just an input from me, I always ask my clients how much they spend in the grocery store and if they say $200, I can relate to that because when I go grocery shopping every two weeks, I always get fresh produce. I don’t do anything boxed or any frozen veggies. I do everything fresh and I still get all of my stuff for $200. So, I teach my clients that with that $200 budget that you have when you’re buying hot pockets, pizza and steak and all that stuff you can still get fruits and veggies.

Interviewer: So what are some of your favorite meals and what are some snacks kids could make for themselves?

Green Tea: For snacks, I would say always keep live fruits or veggies in the house.  I have a drawer in my house filled with tangerines, apples, kiwis and bananas something that is a go-to and always have that on you when you’re hungry. And here is what parents and  kids could make for themselves, an english muffin pizza! What you do is get a light english muffin. The english muffin has two pieces, you add a little tomato sauce, sprinkle some reduced mozzarella cheese and put any size of turkey pepperoni. Let your parents help you put it in a toaster oven or regular oven for a couple of minutes so the cheese can melt. And as a result, the kids are happy because they have two pizzas when it’s really only one english muffin.

Interviewer: What would you suggest to some parents on meals that are affordable for children on a weekly basis?

Green Tea: I would say that I would keep in mind when I make dinner that I have protein, starch, and veggies. I try to keep that in mind all the time. So I can take some chicken breast, put it in the oven, season it a little bit, some cabbage and then have a veggie with it. So different things like that. So I try to think like that. Or if I want to do quesadillas I would do it  with chicken and a little bit of cheese and then I’ll have a vegetable or a salad. So I always try to keep those things in mind: a whole bunch of vegetables, you have different options for your sides. You could have brown rice, you could have yellow rice if you want. You could have cabbage or cauliflower. All these different things so I try to keep them on the side. So I plan ahead of time. If you keep that in mind that you have a meat, you have a starch, and you have a veggie. If you have a whole bunch of veggies, a whole bunch of meats, sometimes kids get a little tired of chicken but you can do so much with chicken. Or one thing that I do that is very easy, you know how to cook cabbage, you can get some sweet Italian sausage and add it to the cabbage, so that is something really easy to do.

Other female: You guys won’t like this answer but I stopped eating fast food for the most part, a couple years ago, just as it has been for the effort to save money and it turned into a part of my lifestyle, so I really don’t eat fast food. But one of the things I stumbled on, I was cleaning my car and I found an old french fry from the Golden Arches and the french fry did not look a day old, at all. So, it really got my attention and I wondered why didn’t it have green mold on it? And why didn’t it look weird? And so I decided to do an experiment and if anybody in the audience wants to see it after this panel. But on Sunday March 31st, I bought a four piece chicken nugget meal from the Arches and it is still sitting on my counter untouched, unchanged. It does not smell and it’s sitting next to a cucumber that has completely shriveled up. It’s got nasty. It’s like mold and everything and it leads me to the conclusion that the fast food is not real food and it does not nourish us and it’s not worth spending our money on. If you want to see my project. I have pictures with me and so I would encourage people to move away from fast food  because I don’t think it’s real food. Because if it’s like that on my counter, it hasn’t changed, its not green, its not moldy, it doesn’t smell, then what is it doing in my body. And do we want to put those thing in our bodies? I don’t think so! We want to nourish ourselves, we want to nourish our bodies and we want to be well, not just to look good and be a certain size but so we can live a healthy life and have a good internal body as well, and we only get one body!

Green Tea and Tosh Patterson

National’s Lose to Miami Marlins

Print pagePDF page

By Da’Quan Givens, MECKids Blog Ambassador

Washington Nationals Wednesday night lineup against the Miami Marlins was the first game with Bryce Harper back from Flu like symptoms. Bryce Harper made himself available to hit late in last nights game in spite of the fact that he was battling flu like symptoms. Bryce Harper is the Washington’s Nationals 20 year old outfielder. His  flu like symptoms kept his fellow outfielder, Denard Span, out of the Nats lineup in the second game of three against the Miami Marlins. They played at Marlins park in Miami. His teammates said that it looked as if he was about to die but he was ready to hit. He was pale as a ghost but still wanted to play. The Nationals lost to the Miami Marlins (8-2) a horrible loss against the Nationals in the series. The Nationals 2010 1 st round pick is back in the lineup tonight for the last game of the series against Miami Marlins. Span is still out, Roger Bernadina is back in the outfield tonight after going 0-4 with a grounder in the two hole last night. Bryce Harper and Steve Lombardozzi is at the top of the lineup. In 8 games so far this season,  Lambardozzi is 6 for 16 with three doubles one the year. The game features Ross Detwiler on the mound against the Marlins in his third straight start of the season. After this game the Nationals are off to face the Mets in New York.

The Air Jordan Era

Print pagePDF page

By Da’Quan Givens, MECKids Blog Ambassador

These days you got to have every pair of Jordan’s that releases or you are a nobody. To me I think you can go without the shoe it’s just a hype beast. I love shoes and I buy them a lot but Jordan’s are starting to come out almost every week now. This weekend there is a pair of Jordan’s called the Air Jordan’s 8’s, the eighth  shoe that Michael Jordan released. The Air Jordan 8 was released during the 1992-93 “Three-Peat” Championship season. The Air Jordan 8 was the last Air Jordan shoe that Jordan wore before retiring the first time.  The Bulls and Jordan won their third consecutive NBA title. Jordan himself got seventh straight scoring title and reached a milestone in his NBA career when scoring his 20,000th point. The Air Jordan 8 was one heavy hype beast. It’s base was clearly close to its predecessor but it had a lot more details, colors, and accents. It had cross- over Velcro leather straps and padded. The padding in the shoe was thick so it made the shoe heavy and easily got warm. The Air Jordan 8 was first retroed in 2003. Nike kept it short and sweet with the Air Jordan release. It was only 4 color ways released in total. The Air Jordan 8 are also know as “The Bugs Bunny’s” because of the two straps that are on them. The Air Jordan 8 retros were one of the most anticipated retros ever released. Michael Jordan impacted the shoe industry in a big way but also played a role in children life such as mines. Michael Jordan is a big inspiration to me and somebody that I would be proud to look up to especially me being a young basketball player. Michael Jordan is an entrepreneur and a great basketball hall of gamer any person would live to be in his state right now. If I could do what he did and impact the world in such ways it would be a honor because people all over the world are wearing his shoes and making him more rich and wealthy even thoughtless doesn’t play basketball anymore.

url

Sports & Fitness

Print pagePDF page

By Da’Quan Givens, MECKids Blog Ambassador

Sports and other physical activities have innumerable physical health benefits. It can improve cardio respiratory and muscular fitness, bone health, increase life expectancy, and coronary health. Sports can also help prevent different types of cancer and weight gain. Sports can also have positive effects on mental health by reducing depression and improving cognitive function. Sports can give you long term weight loss and help avoid weight gain. Sports increases metabolic rates and can help increase lean body mass while you burn calories and get rid of excess fat. Sports can help you maintain a healthy weight. Between two and a half to five hours of moderately intensive physical activity can help achieve weight stability. High intensity sports can help people who want to lose weight or maintain a significant amount of weight loss. Sports can help people. Of all ages maintain and improve the health of their heart, lungs, and blood vessels. Physical activity can significantly reduce the risk of coronary disease and stroke.  As you grow older, physical activity becomes more important for the health of your bones, muscles and joints. Building bone, muscle and joint strength is also important for kids . Sports can be a form of mental therapy for people with physiological disorders and depression. Sports may promote self- esteem in the form of positive perception of body image and self- worth. Sorts can decrease colon cancer by as much as 300 percent. It can also significantly decrease the risk of breast cancer, and might decrease the risk of lung cancer.

 

Epic-Top-ScoreSTORY_rdax_524x317

Washington Capitals Victory Against the Winniepeg Jets

Print pagePDF page

By Da’Quan Givens, MECKids Blog Ambassador

The Washington Capitals‘ last game with the Winniepeg Jets at the Verizon center ended up with a victory for the Capitals. They’re heading to the Stanley Cup Playoffs as the Southeast Division Champions. The same team that’s started the season with two wins in its first 13 games and entered play in 14th place, seven points removed from a playoff spot and nine points off the division lead, won its fifth division title in the past six years and locked up the number 3 seed in the Eastern conference by beating the Jets (5-3) on Tuesday at the Verizon center. Braden Holtby made 24 saves for the Capitals.

The Capitals are 14-2-1 in their past 17 games dating back to March 21, when they played the first of two in a row in Winnipeg. They won both by a combined 10-1 and haven’t looked back in taking over the division lead from the Jets. The Jets played their  last game of the regular season Thursday against the Montreal Canadiens. Ovechkin had a combined 3 goals and five points in the last two games. Hendricks no. 5 gave Beagle no.6 an assists for the goal for the first points of the game. Ovechkin scores 2 straight points for the Capitals. Chimera scores the 4th goal for Washington to make the score (4-2). In the third period Perreault and Erskine both assisted each other with the final pints of the game and the Capitals come out with the win against the Winnipeg Jets for the final score of (5-3). With this win against the Winnipeg Jets the Washington Capitals clinched the first spot for the Southeast division and winning the division championship. Some people believe that the winning streak that the Capitals went on was nearly impossible about a month ago the way they where playing, but the Capitals bounced back and clinched a top spot in the division.  Congratulations to the Capitals for their hard play!

ovechin-jets_940

 

Get Kids Movin Interview: Choose Your Color and Cause with Robbie Hart and C4 Belts

Print pagePDF page

By Whitney Wasso, MECKids Blog Ambassador

The Get Kids Movin! Event showcased a variety of wonderful vendors that support health and fitness for youth and families across the Washington Metropolitan Area.  C4 Belts, a China based belt company, has introduced a new wave of fashion for people who want to make a fashion statement for a cause. This stylish brand produces colorful belts made of recycled goods that caught my eye, and it will catch yours too! Here’s what co-founder, Robbie Hart, had to say about his innovative and charitable clothing line:

Robbie: Hello my name is Robbie Hart with C4 Belts. C4 stands for choose your color, choose your cause. So you can mix and match the belt  and the buckle with any color combination that you want and every time you buy a belt, a portion goes to a charity of your choice.

Me: So, how are these belts made?

Robbie: It’s a thermoplastic, so these are very strong, very comfortable plastic and it comes in over 20 different colors.

Me: So, how did you come up with this idea?

Robbie: It was the colorful watches that inspired this, so I thought to myself, everybody is wearing colorful watches! Why not wear colorful belts also?

After interviewing with Robbie at Get Kids Movin and learning more about C4 Belts, I was very inspired. I was especially impressed by the eco-friendly materials that are used in the production of the colorful belts. This makes the fashion line a hit in the community and in the environment, and what better way to make a fashion statement than that!

 

Robbie Hart, Co-Founder of C4 Belts

Click Here to View More Photos of MECKids at Get Kids Movin!

Get Kids Movin Interview: Anthony Tilghman Speaks About Rebirth Energy Drink

Print pagePDF page

by Whitney Wasso, MECKids Blog Ambassador

MECKids was onsite at the fun-filled Get Kids Movin Event at the Capital Centre Boulevard on Saturday April 6th 2013, and I had the wonderful opportunity to interview with Anthony Tilghman, founder of Rebirth Energy Drink. Here is what the young entrepreneur had to say about his brand new product and how it contributes to health and fitness.

I’m Anthony Tilghman. I’m a photographer, and embedded entrepreneur. My product is called Rebirth Energy Drink. It says the flavor that adds new life is pretty much the new energy drink. It is actually available at Sports Zone locations. You can check the website at www.drinkrebirth.com for more locations. I came up with the name Rebirth about a year ago because I don’t drink alcohol, so I was trying to find a product that pretty much markets me, as well as somebody that does not drink alcohol. So, I created Rebirth energy drink to help give back to local people who go to clubs and have fun that don’t drink, but also want to have that great flavor of an energy drink that they can relate to. So just try some. Just try it out, it’s a flavor that adds new life if you try it, you’ll love it. I guarantee it. You can also visit my website www.anthonytilghman.com for more information. I do photography and marketing so I do a lot of different things. So support business owners, support Rebirth, support Sports Zone, support me, love the kids. The kids definitely are a big part of our future, so hopefully they can be entrepreneurs of their own and create their own business. That is what it is about get fit, getting out there, marketing yourself and having fun doing it.

DSC_0367

Click Here to View More Photos of MECKids at Get Kids Movin!

NCAA Tournament: Georgetown vs. Florida Gulf Coast

Print pagePDF page

Last Friday, No.2 Georgetown played No.15 Florida Gulf Coast in the NCAA tournament. No.15 Florida Gulf Coast performed a stunning victory with a win against No.2 Georgetown with the score (78-68). Florida Gulf Coast has never won a tournament, so they made history by beating Georgetown. Georgetown Hoyas didn’t take this lightly. Georgetown lost the second game in the NCAA tournament to rank as the #15 team. Georgetown Hoyas’ star player, Otto Porter, the Big East Player of the Year, struggled with his shooting 5 for 17 and finishing with 13 points. This is Georgetown’s second upset defeat at Wells Fargo in Philadelphia this month. Georgetown Hoyas suffered a (67-57) loss to Villanova on the same floor on March 6. Florida Gulf Coast Eagles took control with a 21-2 run that gave them a 52-33 lead with 12:28 to play in the game, though the Hoyas went on a scoring streak to get within 72-68 with 52 seconds left. It was another disappointing NCAA exit for the Hoyas (25-7), who have lost to a double digit seed in their last four appearances.

Markel Starks had 23 points for the Hoyas. Sherwood Brown scored 24 points and Bernard Thompson had 23 points to lead Florida Gulf Coast to an incredible NCAA debut, a (78-68) win over second seeded Georgetown on Friday night in the second round of the South Regional NCAA tournament. Florida Gulf Coast is in their second season of being eligible for Division 1 and postseason became the seventh seed. Florida Gulf Coast will play the winner of the game between seventh seed San Diego State and No.10 Oklahoma on Sunday.

LIVE at 5th Annual DC Tap Festival!

Print pagePDF page

The 5th Annual DC Tap Festival held at the Duke Ellington School of the Arts was, I quote, “live and well over luxurious.” Attending this event opened my eyes to something new. As I went backstage where the performers were, they were more than positively energized. When I was watching them practice, something special stood out to me; their vibes. These performers were the definitions of living a healthy lifestyle.  You could clearly tell that the tap dancers were in impeccable shape. They were often energetic, healthy, and happy. What a beautiful combination. The performers’ smiles were glowing and their personality was enthusiastic. Everything was live and this created a wonderful environment to be in. They made me want to go onstage with them.  At the event, healthy snacks and drinks were being sold to top things off. I had the wonderful opportunity to interview with Grammy Award Winning Recording Artist, Mya, who was an incredible  inspiration and joy to meet.  I also learned that two professional tap dancers and sisters, Chloé and Maud Arnold, founded the DC Tap Festival in 2009 with the mission to unite tap dancers from around the world and to raise awareness about tap as an art form. This event was wonderful and showed everyone how tap dancing keeps you in great shape and positively impacts healthy living.

Grammy Award Winning MYA Inspires Youth and Families at 5th Annual DC TapFest!

Print pagePDF page

By Tanasha Walls, MECKids Blog Ambassador

I had the once in a lifetime opportunity to interview with Grammy Award Winning Recording Artist, Mya, at the 5th Annual DC TapFest held at the Duke Ellington School of the Arts. Listening to her responses inspired me even more to want to stay in shape, and in good shape at that! Here are some inspirational health and fitness tips that the beautiful Grammy Award winner shared with MECKids, along with wonderful insight into the world of dance and how it contributes to mind, body and spiritual wellness!

1.) What inspired you to stay healthy?

–          When I feel better, I feel better

–          When I feel better, I look better

–          When I feel better, I do better

–          When I feel better, I am better

 

2.) What would you consider the best part about staying healthy?

Prolonging life and experiencing a rich one. A life of junk, clutter, negative energy and self-inflicted abuse with lack of proper diet exercise results in disease and cancer.

 

3.) What do you enjoy most about dance?

Freedom to birth something into existence that may touch another and resonate within a compartment of their soul.

These responses have influential inspiration for children, teens, and adults to understand how staying fit and healthy effects their lives in great and positive ways! I’m so thrilled to have had this golden opportunity to interview this beautiful superstar, who shines both on stage and in the community.  She even autographed a copy of her new album, K.I.S.S, for me and I LOVE it! Mya’s advice has left a wonderful lasting impression that will be my daily mantra for staying fit and living a healthy, fruitful life!

DSC_0290     DSC_0295

DSC_0294

Click Here to View More Photos of The 5th Annual DC TapFest Featuring Grammy Winning MYA & More!

 

Ever Heard of NCCPUD?

Print pagePDF page

Ever heard of NCCPUD? National Capital Coalition to Prevent Underage Drinking? If you haven’t, shame on you! Just kidding.

Not only am I a MEC Kid ambassador but I am also a NCCPUD advocate. At NCCPUD we endorse healthy lifestyles by not only preventing underage drinking and unhealthy activities such as smoking and drinking, but also by showing them what they could and should be participating in instead. Some activities would include joining organizations such as NCCPUD and MECKids which can help you engage into wonderful positive activities, as well as staying active. These events influence teens to understand that a positive lifestyle is the better way to go. Keeping your body fit does not only mean eating healthy and staying active but also maintaining a positive lifestyle that will create a better future for you.

Also remember the healthier, the better!

Controversy about Washington Redskins Name & Logo

Print pagePDF page

A few mascots and logos in American professional sports invoke controversy, such as the Washington Redskins. Some claim that it represents the history of Native Americans, and some people believe it’s’ racist and highly offensive. This controversy about the Washington Redskins has been going on for many years, but the mascot has remained since 1933, when it originated in Boston prior to them moving to Washington, D.C.

The controversy has very deep roots. Even though they had this name for most of its history, the name and mascot has really started to become a problem in 1922. 25 years after the Redskins originally trademarked the brand, a group of Native Americans filed a lawsuit against the team’s name. The case was later dismissed after the Supreme Court refused to take it up.  Years later, after the team was attempting to build a new stadium in Washington, D.C, and Senator Ben Campbell introduced legislation that would have required the team to change the name before building the stadium in D.C.  The owner Jack Cooke, did not comply, and eventually moved the construction outside the city. Throughout the Redskins history, the government, social groups, and Native Americans have attempted to get the name changed. So far none of them has even gotten close to getting the name changed. If the Redskins were forced to change, they are thinking about changing it to the Warriors. The logo wouldn’t have to change that much, or the colors, just the name would be changed. Also, if they were forced to change the name, the Braves could be a serious option. The team originated in 1932 as the Boston Braves, but a year later they changed it to the Boston Redskins. After four years the team moved to Washington. This will satisfy a lot of people because the name the Braves is not using Native American imagery in their logos or mascots.

Stamped Spotlight: Lululemon

Print pagePDF page

A good way to get motivated for a good workout is to buy some fashionable workout attire.  I have a few favorite spots for shopping for said attire, but for now I’ll just share one.

I’m turning the spotlight on Lululemon.  They specialize in technical athletic apparel for yoga, running, dancing, and most other sweaty pursuits for men and women.  Whether you are a yoga head or an avid runner, this store has the gear for you.  Here are my stamped favorites for men and women from Lululemon:

  1. Wunder Under Crop Pant – This fancy pant is great because the tight fit makes it easy to check alignment and the calf-length leg allows for extended flexibility during yoga, dance or a Pilates class!

lulu pants

 

  1. Precise Tee – Mesh – This tee is great for men because it’s engineered with anti-stink Silverescent and mesh fabrics so it will smell fresh post-wash even if you forget it in your gym bag overnight.  The fact that it is quite the fashionable find, is icing on the cake!

lulu shirt

So, if you haven’t already, stop by a Lululemon store near you or let your fingers do the walking to the online Lululemon Store!

Tell them Olisi from Stamp On Style sent you 😉

You’ve been Stamped!

XOXO,

O

Stamped Inspiration: Internal Beauty

Print pagePDF page

Whether you are a man or a woman, young or old, we all need a little inspiration or an internal boost.  We are constantly inundated with how we should look on the outside, often at the expense of our internal beauty.  How are you looking?  When’s the last time you took a good look at your internal mirror?  Well just as often as we take a look in the mirror to make sure everything is intact physically, we should do the same internally.  Here are some good questions that can help you get started with your evaluation:

  1. How do I view myself?                          
  2. How do I view others? 
  3. How do I treat the people I love? 
  4. Do I take good care of my health? 
  5. Am I happy?

mirror

 It’s a good idea to discuss these questions with someone close to you that you trust.  If you find that your inner self could use some tweaking, don’t fret!  Knowing is half the battle!  Just as we look in the mirror and see a hair out of place and fix it, the same thing can be done with our internal beauty.  It can be fixed; you just have to look in that mirror.

So make your internal beauty a priority!  Get that friend you trust to help you measure your progress.

You see, it’s nice to look good on the outside, but the most beautiful people are beautiful from the inside out!

You’ve been Stamped!

XOXO,

O

Stamped Post Workout Cleanser!

Print pagePDF page

Greeting Stampees!  You won’t believe what I’ve found while perusing the internet.  I actually came across a cleanser that is made for post-workout.  Due to the oil build-up and sweat from working out, our skin often overloads and lands us with a ton of acne.  Well, this might be the answer to our skin enemy!   The name of this cleanser is: Stellar Performance Post Workout Cleanser.  This cleanser promises to infuse your skin with antibacterial, powerful antioxidants, astringents and moisturizing properties while leaving your skin extremely clean without dryness.  I haven’t used this product personally, but I plan on it for these reasons:

  1. No synthetic or petrochemicals. No exthoxlates, formaldehyde donors, parabens, dyes, or artificial fragrance
  2. Inhibits your skin’s radiance and keeps you worry free from post workout skin concerns
  3. Removes deep down debris from sweat that clogs pores and causes dullness
  4. Detoxifies, nourishes and hydrates skin
  5. Helps cure acne caused by exercise. *For acne, use on a daily basis twice a day for a week for noticeable results.
  6. Removes stubborn make-up *If you must wear make-up during a workout this cleanser is highly recommended as your post workout cleanser.
  7. Helps prevent athlete’s foot
  8. Suitable for all skin types including sensitive
  9. Will not dry skin with frequent use
  10. Approximately 4-5 month supply (8oz)

 

cleanser

Yes, we need to work out, but it’s an added bonus to look fabulous while you’re doing it.  Be sure to check Medica’s Steller Performance Post Workout Cleanser today.  This is a sure win to add to your gym bag.

 

You’ve been Stamped!

XOXO,

O

www.stamponstyle.com

How’s Your Posture?

Print pagePDF page

Posture is the position of a person’s body when standing or sitting.  The Cleveland Clinic states that good posture involves training your body to stand, walk, sit and lie in positions where the least strain is put on muscles and ligaments during movement.  See the diagram below for examples of good and bad posture:

Posture

 

There   are   several   advantages   to   good   posture:
  1. It helps keeps bones and joints in the correct alignment so that muscles are being used properly now.  It also helps decrease abnormal wear on joints that could result in arthritis in the future.
  2. Helps the body have more energy because muscles are being used more efficiently.
  3. Prevents backache and muscular pain.
  4. Contributes to you looking your best. By avoiding slouching, you appear taller and leaner which can heighten your self confidence and esteem.

 

So how is your posture?  Do you need to improve?  Do not fret!  Here are some recommended ways to improve your posture:

  1. Take a Ballet or Pilates class. Both these classes can help with body awareness and the elongation of the body.
  2. Try walking for a few minutes a day balancing books on your head.
  3. Develop an awareness of your posture.  For instance if you sit at a desk all day, post a diagram on your desk to remind you to sit up straight.

 

Remember, good posture helps your health and appearance.  So, the next time your parent or teacher says, “Sit up straight!” Do it!!!!

You’ve been STAMPED!

XOXO,

O

 

References:

Google Dictionary

The Cleveland Clinic

Melrose Chiropractic

Crunchy Hawaiian Chicken Wrap

Print pagePDF page

Note: This recipe calls for broccoli slaw. What’s that? Cole slaw is mostly shredded cabbage so broccoli slaw is shredded broccoli, sometimes mixed with shredded carrot and cabbage. You can find it in the produce section.

Prep time: 25 minutes

What you need:

  • 6 whole-wheat tortillas
  • 1½ cups broccoli slaw
  • 1 cup spinach leaves, chopped
  • ¼ cup crushed and drained canned pineapple
  • 1 pound cooked chicken, diced
  • ¼ cup low-fat mayonnaise
  • ¼ cup vinegar
  • ¼ cup sugar
  • 1 teaspoon poppy seeds
  • 1½ teaspoon garlic powder
  • 1½ teaspoon onion powder
  • 1½ teaspoon chili powder

Equipment and supplies:

  • Measuring cups/spoons
  • Knife
  • Bowl for mixing dressing
  • Whisk

What to do:

  1. Prepare dressing by whisking mayonnaise, vinegar, sugar, poppy seeds, garlic powder, onion powder, and chili powder together. Set aside in refrigerator.
  2. Mix broccoli slaw, drained pineapple, and spinach.
  3. Put ½ cup of the broccoli/pineapple/spinach mixture on a wheat wrap.
  4. Top with chicken.
  5. Add 1 tablespoon dressing to each tortilla.
  6. Wrap tortillas, burrito style. Cut on diagonal. Serve immediately or refrigerate.

How much does this recipe make?
Six servings

 

Fashionable and Fit

Print pagePDF page

Greetings!  Now that we have kicked 2013 off, many people are rushing to the gym to follow through with their new year resolutions.  However, there is a few us that may need a little extra motivation to get going.  Well one way to do that is to up the ante on our fitness wardrobe.  I’ve come across some chic gear across the net.  Check out my three favorites below:

Women’s Color-block Ankle Pants – $19.80 – Forever 21

Black leggings

These pants are color-blocked!  So on trend!  Need I say more?

Sphere Bomber Men’s Running Jacket – $90 – Nike

Black jacket

I love this jacket because it’s water resistant which is great for winter months.  A great bonus is that it has an internal audio pocket for media-player storage.  Great buy!

New Balance Women’s W900XC Competition Rubber Running Shoe – $70 – Amazon

running shoes

This shoe is great for running.  It’s lightweight and has a colorful style.  This shoe is sure to wake you and the ground with style.

 

Who says you can’t be fashionable and fit?  Your health is so important, so you might as well do it in style.  Make this year not only healthy, but FABULOUS!

You’ve been STAMPED!

XOXO,

O