There is not a more American month of the Year than July, and it is synonymous with outdoor parties, fireworks and good times. The French also celebrate their own revelation this month on Bastille Day and let’s not forget the Italians as they gave us Lasagna.
Have a happy Independence day – here some fun tidbits to keep in mind for July
ILANA
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Bastille Day Picnic
Bastille day is a celebration in France similar to our fourth of July. So why not enjoy the beautiful summer day by having a traditional French picnic. You don’t need much, nor will it cost you an arm & leg. Fill your basket with a freshly cut honeyed fruit salad accompanied with a baguette, assorted cheese, and a bottle of a refreshing sparkling dessert wine of your choice.
Fruit salad can be a combination of strawberries, pears, peaches, sweet cherries and kiwi drizzled with a honey dressing.
Honey dressing recipe:
blend together until smooth
½ c dry white wine
3 tbsp of honey
2 tbsp lemon juice
½ tsp lemon zest
1 tbsp granulated sugar
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Portion Distortion
As we are out at multiple backyard parties this month and/or throughout the summer, it is very easy to over serve ourselves at the buffet style set-ups. By all means enjoy yourselves…to a point…& here are some easy reference tools to help you do that.
The following are 1 serving equivalents:
Fist = 1 cup (rice, pasta, fruit/veggies)
Palm = 3 oz (meat, fish & poultry)
Handful = 1 oz (nuts & raisins)
2 Handfuls = 1 oz (chips & popcorn)
Thumb = 1 oz (peanut butter & hard cheese
Thumb Tip = 1 teaspoon (cooking oil, butter, mayo, sugar)
Healthy BBQ Ideas
Barbequing doesn’t mean that you have to sacrifice taste or health.
- Choose lean meats
- Add flavor with marinades
- Grill up some veggies on skewers
- Control your portion sizes
- Serve whole grains on the side.
- Enjoy the company of family & friends!
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American Fun Activities
Being active doesn’t mean you have to hit the gym or do something strenuous, just go out and have fun:
Have a water balloon fight
Go to an amusement park
Catch fireflies
Go swimming at local public pool
Now get out and enjoy the summer!
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4th of July Fun Facts
- Over $211 million has been spent on the importation of fireworks from China
- The first Fourth of July party held at the White House was in 1801
- More than 74 million Americans will BBQ on the 4th
- Over an estimated 150 million hot dogs will be consumed on the 4th.
- That’s roughly onehot dog for every two people in the US
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Spinach Lasagna
July is national lasagna month, enjoy this healthy spinach summer edition that serves 8.
Ingredients:
2 cups lowfat cottage cheese
2 egg whites or the equivalent of 1 egg substitute shopping list
2 cups shredded lowfat mozzarella cheese (freshly graded tastes best)
1 jar spaghetti sauce (32 ounces- I go for low fat and garlic/ mushrooms)
1 pkg frozen chopped spinach (if you love spinach you can do 2
9 or 10 uncooked lasagna noodles
3 cloves garlic chopped finely
3/4 teaspoon oregano
salt and pepper to taste
Parmesan cheese- optional
Method: 
– In a large bowl mix thawed and drained spinach, cottage cheese, 1 cup mozzarella, egg, garlic, and seasonings
– Preheat oven to 350 degrees
– Spray cooking spray on the bottom of a 13x9x2 baking dish
– Layer 1/2 cup sauce, a noodle layer, and 1/2 cheese mixture
– Repeat layer
– Top with remaining noodles then sauce and sprinkle with remaining cup of mozzarella. sprinkle parmesan cheese on top.
– Cover with foil and bake for approximately 1 hour and 15 minutes, or until lasagna is bubbly and brown on the edges
– Let stand for 15 minutes before cutting and serving
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AND FINALLY ……………………..FITNESS CORNER
A good sweat: High Interval Training
Step Machine
Set the step machine on Manual workout for 20 mins. (level 6)
Warm up for 2 minutes.
At the 2 minute point, take the level up to 9.
Change out your stance on the steps every 2 minutes – for example 2 – 4 minutes, take your feet to very front of the stairs (short, quick stokes, pushing from the balls of feet), 4 – 6 minutes: slide feet back on the pedals and push out long full range strokes pushing off on heals. Continue to alternate stance 4 more times, and then for the last 6 minutes go back to the neutral stance in the middle of the pedals.
Mins 0 – 2: neutral
Mins 2 – 4: front
Mins 4 – 6: back
Mins 6 – 8: front
Mins 8 – 10: back
Mins 10 – 12 front
Mins 12 – 14 back
Mins 14 – 20 Neutral
Until Next time then….
