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MERRICKVILLE  FITNESS   

NEWSLETTER

‘BUILD A STRONG FOUNDATION’

RESOLUTIONS  -  STICKING TO IT!

2010 and a whole new year to resolve to be fit!

Here are a few points we use with our members to help them stick to their plans and achieve their goals :

1. Begin a Food and Activity Log

2. Be specific about your goal, write it down. Visualize it. Set a date.

3. Be realastic in your expectations. Don’t set yourself up for failure. Small achievable goals are the key.

4. Ask someone who’s done it or speak to a professional trainer.

5. Tell a buddy. Gain support. Be Accountable. Practice moderation.

Boost Your Immune System

No doubt lately you have heard a lot about ‘probiotics’. Foods containing probiotics are rich in disease-fighting antioxidants that add an extra boost to the immune system.  Foods containing this ‘live’ or ‘active’ culture are found most commonly in yogurt and cheese but also can be found in sauerkraut, kimchi and soy sauce. Be sure the label states ‘live’ or ‘active’ cultures.  Also rich in antioxidants are berries, beans, artichokes, russet potatoes, pecans and walnuts.  Live bacteria helps your body fight bad bacteria, and maintain equilibrium in your digestive tract.  All of this decreases your chance of infection.

INTERESTING FACTS:

Margarines are made of oils that are refined, deodorized, bleached  loaded with free radicals. Orange juice producers do not tell you there is not enough magnesium in their juice for consumer to absorb and benefit from that ‘added calcium’.

Organic Ground Beef & WHITE  BEAN  SOUP   -  Ward off the chill!

1 lb. Organic ground beef (available most better grocery or organic stores)

½ tsp. Salt and pepper

2 cups chopped leeks - white and light green tops only

1 Tbsp. Chopped fresh rosemary

2 Bay Leaves

6 cups Low Sodium Organic Chicken Broth (available Presidents Choice Prod.)

6 cups Swiss Chard, Kale or Spinach

2 cups diced, low sodium tomatoes

1 cup rinsed and drained organic white beans

In large saucepan, cook ground beef with salt and pepper breaking into small pieces until well-cooked but not ‘Crunchy’.  Add leeks and cook until leeks are tender but not browned, about five minutes.  Stir in rosemary And bay leaves. Pour in chicken broth and bring to boil. Add in Chard and reduce heat to maintain a simmer; Cook 10 minutes. Stir in tomatoes and beans and heat through - about five minutes. Let sit 10 minutes.

Serve Garnished with shaved Parmesan cheese and lemon zest!

613-269-3760     629 St. Lawrence Street South    Merrickville   Ontario    K0G 1N0     merrickvillefitness@live.com