http://www.youtube.com/watch?feature=player_embedded&v=8I3yk7T8W34#t=2s

 How much calcium you need, and why, plus calcium-rich foods

Benefits of Calcium
Calcium is essential for strong bones and teeth, and it helps prevent arthritis. But that’s not all this mineral is good for. Calcium helps your brain communicate with your nerves and regulates blood pressure, and it may reduce the symptoms of PMS and the risk of colon cancer.

Recommended Amount: How Much You Need
Government guidelines suggest 1,000–1,200 milligrams (mg) of calcium per day is adequate, but RealAge recommends a bit more: 1,000–1,500 mg per day from food and calcium supplements — but not all at once. Your body can absorb only 500–600 mg at a time, so divide it into two or three doses over the course of a day.

Tip: If you take calcium supplements, take them with vitamin D (they’re often combined in one pill) to help absorption — and with a little magnesium to reduce the constipation sometimes caused by calcium. Don’t pair calcium with iron or fiber supplements, which can interfere with your body’s ability to absorb the bone-building mineral.

Good Sources of Calcium

Directions:

1.Slice 1/2 of the lemon into thin slices; set aside. Juice remaining 1/2 lemon into a 1 cup measure; add water to equal 1/2 cup. Stir in sugar. Set aside.

2.In 12-inch nonstick skillet, heat butter over medium-high heat. Sprinkle salmon with salt and pepper; add to skillet. Cook 2 to 3 minutes or until bottom is golden; turn fillets. Add lemon juice mixture. Top with snipped dill and lemon slices. Reduce heat to medium; cover and cook 5 to 6 minutes more or until fish flakes easily when tested with fork.

3.Meanwhile, in another skillet heat 1 Tbsp. olive oil. Quarter broccoli lengthwise into long spears; add to skillet along with garlic. Cook over medium heat for 8 to 10 minutes, or until crisp-tender, turning often. Serve salmon with broccoli; pour pan juices over salmon. Serve with additional lemon slices and fresh dill. Makes 4 servings.

I love to increase the nutrition of baked goods by adding whole grains. That’s the secret to these pecan tarts.

INGREDIENTS
8 sheets phyllo dough, thawed
2 tablespoons non-hydrogenated margarine, melted and slightly cooled
1/4 cup brown sugar, packed
1/2 cup light corn syrup
2/3 cups old fashioned oats
1 cup pecans, chopped
1 teaspoon vanilla
pinch salt
1 egg, beaten
1 egg white, beaten

DIRECTIONS
Preheat the oven to 350 degrees Fahrenheit. Prepare two mini muffin pans with nonstick cooking spray.

Place one sheet of the phyllo dough on a cutting board. Spritz with nonstick cooking spray. Repeat with 3 more layers, spraying between each layer. Cut the dough into circles using a 2 1/2-inch round cookie cutter or cut into 2 inch squares using a knife or pizza cutter.
Place one piece of dough into each well of the muffin pans. Repeat with the remaining 4 sheets of dough.

Combine all the remaining ingredients in a mixing bowl. Spoon one tablespoon of the batter into each prepared dough shell. Bake for 23-25 minutes. Remove from the oven and cool at room temperature. If serving the following day, refrigerate after cooled.

Makes 24 tarts, one serving each

Number of Servings: 24

• Cardio: Run, march or jog in place; jumping jacks or jump rope; try simple kickboxing moves like squats with front kicks, forward jabs or other combinations fit for a small space; step up and down your stairs or aerobics step; march with high knees in front and to the sides.
• Strength: Try body weight exercises like lunges, squats, pushups, and plank. Keep some dumbbells or resistance bands in the room to do additional upper body exercises–including ones that you can do while watching your show.
• Flexibility: After your heart rate is up from strength or cardio exercises, your muscles are warm and primed for stretching. While sitting, try upper body stretches for the shoulders, biceps, and triceps. From a standing position, stretch side to side, bend over to stretch your hamstrings. Sit on the floor with your legs apart and stretch over each leg and to the center.

Do each of the  exercises you choose,   for 2-3 minutes and before you know it your show is finished and you have just done 30 minutes of exercise!   Try your workout 3x / week and build up to 5x/week.   Good Luck!

What You Need 

nutritional information

serving size = 1 piece (183 g)

per serving

 

Calories

 310

Total fat

 13 g

Saturated fat

 7 g

Cholesterol

 65 mg

Sodium

 480 mg

Carbohydrate

 24 g

Dietary fibre

 2 g

Sugars

 3 g

Protein

 24 g

Vitamin A

 15 %DV

Vitamin C

 8 %DV

Calcium

 25 %DV

Iron

 20 %DV

K:45210v2ec:88326

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most recent review

“Absolutely the best. The whole family loved it!”

reviewed by: cook
on: 9/7/2011

see all reviews 

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1 of 1

Pasta Primer

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Book  either course now, in your home and receive a FREE First Aid Kit until September 2011

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2. Pam takes a forward long lunge with her left leg, while I perform a reverse lunge with my right leg. Alternate legs with each rep. Keep your body straight during both movements, and don’t let your opposing knee touch the floor. Perform 12 reps on each leg. 

After completing 12 reps, the person performing the reverse lunge then performs the forward lunge, and the person performing forward lunges will switch to reverse lunges. Lunges will work the quadriceps, hamstrings and the butt. Support your partner by keeping your hands and arms elevated and by giving them words of encouragement.

Couples’ Squat
1. Begin by facing your partner while holding each others’ hands, with arms slightly elevated. Feet should be shoulder-width apart.

2. Lower by bending at the hips and knees to a parallel squat. It’s important to stick your butt out while lowering — almost as if you’re about to sit in a chair.

Rise back up to the starting position and repeat. Perform 15 reps. Squats work the quadriceps, hamstrings and butt.

Interlocking Crunches
1. Begin by lying on a mat with your feet and ankles interlocked. This will provide support for your partner. 

2. Place your hands crossed over your chest and perform an abdominal crunch. Support your partner by telling them to keep his eyes straight up and not to bend his neck. Perform 15 reps.

Chest Press
Both partners shoulder stagger their feet so one leg is behind and one leg in front. Bring hands up to chest level and place the bottom of your hands against the hands of your partner. Now each of you should slowly push right and left as each partner provides just a bit of resistance. This is great for the chest, shoulders and arms. Perform the movement for 40 seconds. Look directly in your partner’s eyes while performing the exercise and keep your torso facing forward — don’t twist your upper body.

Shoulder Press
One person will begin on their knees. Bend arms at the elbow 90 degrees and make fists. Partner stands behind and provides the slightest resistance by pressing down with the palms as the person kneeling presses upward. The goal of the person kneeling is to perform a full shoulder press with resistance. Perform 10 reps, then switch.

Lay flat on a mat with knees bent. As you raise one leg, your partner will place his hand on your ankle and gently stretch your leg towards your upper torso. This should be performed with very little pressure, and your lower back should not come up off the mat. Hold for 30 seconds and switch legs.

Celebrate Your Victory!

Oh, and guys? Please give your honey a Valentine’s gift that’s thoughtful and meaningful. Otherwise, the remainder of 2011 will look like this:

Ingredients

• 4  ounces  dried medium noodles
• 2-1/2  cups  chopped cooked chicken or turkey
• 1  10-ounce package  frozen chopped broccoli, thawed
• 1/2  cup  sliced green onions
• 1  10-3/4-ounce can  condensed cream of mushroom soup
• 1/2  cup  skim milk
• 1/2  cup  shredded Swiss cheese (2 ounces)
• 1  teaspoon  dried basil, crushed
• 1/8  teaspoon  pepper
•     Paprika

Directions

1. Cook noodles according to package directions. Drain well.

2. In a 2-quart casserole stir together noodles, chicken or turkey, broccoli, and green onions.

3. In a medium mixing bowl stir together soup, milk, cheese, basil, and pepper. Stir into noodle mixture.

4. Bake, covered, in a 350 degree F oven for 40 to 45 minutes or until heated through. Sprinkle with paprika. Makes 6 servings.

Make-Ahead Tip: Prepare casserole; cover and chill up to 24 hours. Bake as above.

Nutrition Facts

• Calories290,
• Total Fat (g)11,
• Cholesterol (mg)61,
• Sodium (mg)508,
• Carbohydrate (g)22,
• Protein (g)25,
• Percent Daily Values are based on a 2,000 calorie diet