easy recipes,oranges, nutrition,antiposto

4-medium size navel oranges (cut in half and then into slices)
1/2 green pitted olives Lindsey introduced (Lindsey natural) which only contains sea salt
1-Sm. jar of marinated red peppers

1-Sm. jar of marinated artichoke hearts.
1-Sm. container of marinated mushrooms (cut in halves)

Lay out all the orange slices flat on a platter.
Cut up the red peppers into small pieces so that you can place them around the oranges.
Cut the mushrooms in halves and lie them on top of the peppers and oranges.
Then do the same with the olives and artichoke hearts.
Sprinkle some olive oil and white balsamic vinegar on top before serving

Optional-If you like anchovies cut up 5 large anchovies in small pieces and spread over the platter (a good source of Omega 3 fats and protein)

Serves 4


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  Partner up-Whenever possible train with a partner. Whether it be running, weight training or simply speed walking. Having a partner may be the incentive you need to go the extra mile when walking or running. While training with free weights, a partner can also prevent you from injuring yourself. Working with a partner can raise your level of fitness especially if you both have the same goals.

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Just sit up straight…..

Posted by Lenny Variano on July 1, 2012

posture, weight training, backaches, musclesSo many of us spend so much of our day seated we forget what it is like to have great posture.  Sitting can put as much as 11times more pressure on our lower back as opposed to doing the same chore while standing. The reason for this is that while we are standing we are calling on 80% of our muscles just to stabilize our bodies. Training ourselves for good posture is everything. And so when we are walking or standing we should always attempt to push our shoulders back and raise our heads. posture, weight training, backaches, musclesGood posture is so important for good health. It not only prevents backaches but it also prevents injuries. It keeps our organs in place and enables them to operate at full capacity at the same time encouraging blood flow throughout the body. Those of us who feel we have a good exercise routine are active at most 20% of the day which is why we should stand tall whenever possible to strengthen our weaker muscles so they become more In balance with our stronger opposing muscles. There is a simple test to see how correct your posture is. posture, weight training, backaches, musclesStand flat against the wall, make sure your calves, butt, shoulders, and head come in contact with the wall. This can be a guide as to what we should strive for as we fight the forces of gravity and correct our posture. There are certain steps we can take to correct bad posture. If you spend a good deal of the day working at a desk, consider raising your desk so that you either perform your work standing or on a high stool. posture, weight training, backaches, musclesAnother option would simply be to replace you chair with a Swiss ball. Weight training is another viable option. Strengthening our core muscles, lower back muscles as well as our shoulders can be a great asset. Reclaiming your posture can not only have a positive effect on your health, attitude and appearance but it has also been shown to slow the aging process.

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1-medium size navel orange (cut slices into small bite size pieces)
1/2 can of organic red kidney beans
2-heaping tablespoons of Pine nuts
2-heaping tablespoons of dried cranberries
8-red leaf lettuce leaves
8-basil leaves
8-cherry tomatoes cut into halves
2 slices of Swiss cheese-cut into small pieces (I prefer Alpine lace low sodium)
1/2 avocado
In a large bowl break up the lettuce and basil leaves and mix with small amount of olive oil and white balsamic vinegar. Then lay them as a bed on two plates.
In a bowl mix all the other ingredients (except avocado) together and once again add some olive oil and white balsamic vinegar.
Divide the mixture over the two beds of lettuce.
Slice the avocado  and place on top.

    Lunch for Two….

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