This is an exciting month! The weather is now prime for starting gardens of fruits and vegetables, while getting some great exercise at the same time. Also, this month has a special week- 18th-24th- which is “Turn off your T.V. week”.

Are you ready for the challenge? Here is some assistance:

The Garden:

What do you need to know to have a successful and healthy garden? Follow these tips and you will be well on your way!

Finding the right high quality seeds or buy plants and not bother with the seeds.
If using seeds you will need starter trays. These can bepurchased fairly cheap at your local walmart. Buy good mixture of dirt and fertilizer to start in the trays.
Plant 2-3 in each separate once big. Keep moist. Don’t put anything in ground until after last frost.
Growing seeds indoors until they are ready to plant outside when the season is right. Always give plenty of sunlight.
Turn ground over using a hoe, roots from grass and weeds removed. Take hoe, plants and water. Pull the dirt back to leave a whole big enough to cover the roots and some of the stem. Plant in rolls all the way across and then water well.

Good Luck and Enjoy!

No T.V., now what?

Regardless of what role the television serves in your life, whether it is a part-time

“babysitter”, your primary form of relaxation, or just a form of entertainment, it can be a very freeing experience to unplug for an entire week.

Here are some suggestions to fully embrace the t.v. vacation.

Reacquaint with a friend or family member you haven’t spoke with in a while.

Relax outside with a good book, magazine, Suduko, journal, or any other activity you like. Try it with a glass of red wine and some music.

Go for a walk with the kids or dog or yourself!

Try out a yoga or spin class. Or sign up for dancing lessons.

On day one, brainstorm a “buck-list” for yourself, really consider what your interests are or what you have always wanted to try, even if you are scared to. Now is the time to DO IT! Challenge yourself for just a week.

Let’s Dance!

This is a great and fun way to socialize, mix and mingle while staying physically fit at the same time. Exercise doesn’t have to be just from hitting the gym or the pavement, anything that gets your heart rate pumping is helping improve your healthy physically and mentally. Doctors have proclaimed the health benefits of social and ballroom dancing because it involves the entire body and can be less intense, which may be needed with some folks.

Dancing for 30-40 continuous minutes can torch 200-400 calories which is equivalent to walking, swimming, or cycling! Also, due to the side-to side motion it can help with the prevention or slow the loss of bone mass associated with osteoporosis. So, the bottom line? Go sign up for the quick step or the Mambo and dance the night away!

GRAIN TEASER

Ever get confused or lost when trying to pick out the best whole grain cracker? You’re not alone!

Manufacturers can use a variety of words to make you think the product is better than it is. Here’s how to tell the good from the bad:

Be skeptical of buzzwords: “multigrain” and “stone ground” are not synonymous with “whole grain.” And it may say “contains whole grain” or “made with whole grain” which does not mean it’s 100% whole grain.
Read labels for the first ingredient: Look for whole wheat or other whole grain as the first second ingredient.
Check sodium: Even healthy crackers can be high in sodium.
Careful of fat loading traps: like cheese or sour cream dips. Try a bean dip or salsa instead. Or use very sparingly and only once in a while as a treat.

HOW ARE YOU DOING, PLATE?

Serving sizes have significantly increased from what they used to be, and the portions of meat and starch has also grown out of proportion. This could be one facet of the still growing obesity epidemic. So here is what your plate should look like for a high variety meal that is delicious and satisfying. Pic of plate

½ plate vegetables: Fill half your plate with a colorful assortment of different vegetables for good nutrition and tastes to please your palate.

¼ plate lean protein: Low-fat proteins are good for your heart and better for your waistline. Bake, broil, or grill your way to a delicious and healthy meal.

¼ plate starches: Whole-grain starches are good for your heart and keep you feeling fuller longer. While foods like yams, potatoes and corn are considered vegetables, they are high in starch and should be placed on this part of your plate.

RECIPE OF THE MONTH

Vegetable Kabobs with Marinade (8 servings)

Marinade:

1/2 c. oil,

2 T lemon juice,

2 T soy sauce,

2 tsp Worcestershire sauce,

1 lg crushed garlic clove,

2 tsp oregano,

2 tsp savory,

½ tsp rosemary,

2 tsp basil

Vegetables:

12 new potatoes (steamed 15 minutes before marinating),

1 red pepper (cut 1 ½ inch squares)

1 yellow or green pepper (cut 1 ½ inch squares),

12 mushrooms (cut in half),

4 sm zucchini (cut 3/4 inch)

12 artichoke hearts,

1 sm. eggplant, cubed (peel, salt and let sit ½ hour. Rinse and pat dry, then marinate).

Prepare eggplant and potatoes. Cut rest of vegetables, put in a container. Marinade all vegetables mininum 1 hour.

Thread on skewers grill 15-25 min.

HAVE A HEALTHY MONTH,

Ilana