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1. Don't forget to drink water before and after you exercise. It is important to keep your body hydrated!
2. Challenge your friends to be active with you! Exercising together can create a fun atmosphere for everyone.
3. Remember that exercising at least 30 minutes a day will help you stay healthy!
4. Always warm-up before stretching and beginning your workout.
5. The best thing about exercising is you can do it anywhere! Running, biking, roller blading, and jumping rope are a few examples of fun ways to workout…outside!
6. A fun way to track your exercising is to keep a log. Every week you can time yourself and see if you get faster over the same amount of distance!
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WHIPPED CAULIFLOWER
Ingredients:
4 cups frozen cauliflower
1 Tbl. sour cream
1 Tbl. half & half
1 Tbl. butter
4 Tbl. cheddar cheese
Salt & Pepper to taste
Procedure:
Boil the cauliflower according to package directions. Over cook the cauliflower so it becomes mushy. Drain in colander and place into a mixing bowl. Add sour cream, half & half, butter and salt & pepper to taste. Blend with stick blender until smooth. Serve and garnish with cheddar cheese. Serves 6-8.
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CHICKEN & CHEESE QUESADILLAS
Ingredients:
16-oz boneless, skinless chicken breast
1/2 cup cheddar & jack cheese, shredded
One 12" whole wheat tortilla
2 Tbl. salsa
1 Tbl. fat free sour cream
1 tsp. salt (optional)
1 tsp. pepper (optional)
Procedure:
Place chicken breast on a sheet pan and sprinkle with salt and pepper. Bake at 350 degrees for 15 minutes. After cooked, slice chicken breast into 1/4" pieces. Place chicken and then cheese mixture onto one half of the tortilla. Fold tortilla in half and brown both sides in a large skillet (preferably Teflon). Cut into triangles and serve salsa and sour cream on the side. Serves 1-2. |
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TURKEY MEATBALLS & SPAGHETTI
Ingredients:
1 lb ground turkey
1 egg
1/2 cup breadcrumbs
1 medium onion, finely chopped
1 Tbl. chopped garlic
2 Tbls. parmesan cheese
Salt & pepper to taste
1 lb cooked spaghetti or whole wheat spaghetti
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Sauce Ingredients:
2 Tbl. olive oil
1 medium onion, diced
2 Tbl. chopped garlic
1 large can tomato puree
1 cup water
1 Tbl. basil
1 Tbl. oregano
Salt & pepper to taste
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Procedure:
Place chicken breast on a sheet pan and sprinkle with salt and pepper. Bake at 350 degrees for 15 minutes. After cooked, slice chicken breast into 1/4" pieces. Place chicken and then cheese mixture onto one half of the tortilla. Fold tortilla in half and brown both sides in a large skillet (preferably Teflon). Cut into triangles and serve salsa and sour cream on the side. Serves 1-2. |
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