FEATURED ARTICLES

• Healthy superfoods
• Benefits of superfoods
• Summer superfoods

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Written by Lisa Jillanza

With all of the great summertime crop shares and farmer's markets, the summer months are the best time to stock up on great and fresh superfoods.

These summertime fruits and vegetables contain high amounts of “keep-you-full” fiber, and essential vitamins like A, C and E.

These foods can be eaten alone, or added to smoothies, salads, sandwiches, or can even be the star of your seasonal barbeque.

Superfood for Summer

They are:

Kiwi : contains 21% of your nutritional value of fiber and is high in vitamins C and E, and potassium.

Asparagus : one cup contains 3 grams of fiber, 3 grams of sugar and only 27 calories.

Watermelon : one cup contains only 46 calories, and offers 18% of your daily vitamin A and 21% of your daily vitamin C.

Strawberries : get a full day's supply of vitamin C with one 49-calorie cup of strawberries.

Blueberries : these small treats provide 4 grams of fiber and almost a quarter of your daily vitamin C in one 84-calorie cup.

Cherries : one 77-calorie cup packs 10% of your daily fiber and 40% of your daily vitamin A.

Summer squash : one cup contains just 18 calories (yes that's 18 calories) and offers 32% of your daily vitamin C. Plus it makes an excellent noodle substitute.

Eggplant : one cup of eggplant contains only 20 calories and 11% of your daily fiber.  It also contains vitamin C, vitamin K, niacin, thiamin and vitamin B6.

• Monday habits
• Monday health habits
• Healthy Monday habits

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Written by Lisa Jillanza

You have seen all the memes on social media that wage war on a “case of the Mondays” and declare that it is the worst day of the week.  But, did you know that Monday is the most critical day of the entire work week?

Experts say that because you took a two-day break from the trials and tribulations of your work week, Monday is your chance to make the entire week a memorable one.

Not everyone hates Mondays, though.  Many of the world's most influential and successful people welcome Monday's with open arms and look forward to starting their week anew.

If you are looking to make your work week a more profitable one, starting with Monday, then follow what many successful leaders do:

• Wake up early.
• Exercise
• Eat a healthy breakfast.
• Arrive at work early.
• Clear your desk and desktop.
• Carve out time for unexpected projects and tasks.
• Greet your team and boss.
• Update your to-do list and weekly goals.
• Visualize the success of the week.
• Screen emails for urgent requests.
• Tackle the tough challenges first.
• Make an extra effort to smile.
• Add a “blanket of humanity” to your emails. (Reread them for friendliness and clarity before you send them.)
• Be able and learn to say “No”.
• Stay focused.
• Remember that there is “Tuesday”.

• unfit city
• fittest city
• Fittest cities
• Unfit Cities

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Written by Lisa Jillanza

In the recently released American College of Sports Medicine's (ACSM) 2019 American Fitness Index data report, 10 cities ranked lowest in overall health and fitness.  Each city received a ranking and areas that needed “worked on” for the city.

And, the Fittest cities are,

#1:  Arlington, Virginia

#2:  Seattle, Washington

#3:  Minneapolis, Minnesota

#4:  San Francisco, California

#5:  Madison, Wisconsin

#6:  Washington, D.C.

#7:  St. Paul, Minnesota

#8:  Irvine, California

#9:  Denver, Colorado

#10:  Portland, Oregon

And, the least Fittest cities are,

#10:  Bakersfield, California and San Antonio, Texas (tied)

#9:  New Orleans, Louisiana

#8:  Tampa, Florida

#7:  Orlando, Florida

#6:  Jacksonville, Florida

#5:  Atlanta, Georgia

#4:  Corpus Christie, Texas

#3:  St. Petersburg, Florida

#2:  Albuquerque, New Mexico

#1:  St. Louis, Missouri

To view the full report and see the full results of these cities and other major metropolitan cities included in the ACSM's research, visit www.americanfitnessindex.org.

• Bike exercises
• National bike month
• bike health benefits

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Written by Lisa Jillanza

It's National Bike Month and who wouldn't want to hop on a bicycle and relive the days of their youth?

While biking is a great way to fit in your cardio during the summer months, there are some mistakes that beginner bikers should avoid before they get out on the open road.

Benefits of riding a bike

Some of those mistakes include:

• Seat is too low : if you are experiencing pain in your knees while biking, then your seat may be too low. At the right seat height, your knee should be slightly bent at the bottom of your pedal stroke.
• Assume you need the “best gear” : you don't need the best of the best to enjoy a bike ride for exercise. Start small and get the fancy gear as you ride more.
• Not maintaining your bike : just like your car needs a tune-up every so often, so does your bike. Routine maintenance will not only save you money at the bike shop but will prolong the life of your bike.
• Too much too soon : one of the biggest injuries on a bike comes from trying to go longer and faster than you should. Build up slowly, ease into it and give your body time to adjust to this new workout.
• Not bringing along a spare or patch kit : flat tires happen, more often than you think. Always be prepared for the inevitable!
• Not using your gears : gears are your best friends when you are tackling hills or when you are speeding along a long stretch. Practice makes perfect when it comes to figuring out when to shift.

• benefits of banana
• health benefits of bananas
• banana benefits

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Written by Lisa Jillanza

• We consume about 25 pounds of bananas per person each year.
• There are more than 1,000 varieties of bananas.
• Bananas don't grow on trees : trees have bark and banana plants don't have bark.
• Bananas are low in saturated fats, cholesterol and sodium.
• A large portion of the calories in bananas come from sugars.

Recipe: Classic Banana Bread

2 cups all-purpose flour

3/4 teaspoon baking soda

1/2 teaspoon salt

1 cup sugar

1/4 cup butter, softened

2 large eggs

1 1/2 cups mashed ripe banana (about 3 bananas)

1/3 cup plain low-fat yogurt

1 teaspoon vanilla extract

Cooking spray

Combine the flour, baking soda, and salt, stirring with a whisk. Place sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended. Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Spoon batter loaf pan coated with cooking spray. Bake at 350° for 1 hour. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

Recipe: Banana Chia Pudding

1 ½ cups vanilla-flavored flax milk

1 large banana cut in chunks

7 tablespoons chia seeds

3 tablespoons honey

1 teaspoon vanilla extract

1/8 teaspoon sea salt

Put milk, banana, chia seeds, honey, vanilla extract, and sea salt in respective order in the blender; blend until smooth. Pour mixture into a bowl and refrigerate until thickened, at least 2 hours. Spoon mixture into small bowls to serve.