Keep a log

• when you take off the pedometer each day write down the total number of steps in your log.
• This is a good place to write down if you’ve done any other exercise that day; especially exercise that gets your heart rate up for 20 minutes or more.

After the first week you will see that it is easy to add lot’s of steps to your day simply by

• taking the stairs instead of the escalator or elevator
• getting off the bus one block (or more) early and walking that extra distance
• leave the car at home whenever you can and walk or bike
• take a quick walk around the block or building on your coffee and/or lunch break
• walk your dog – or the neighbor’s dog
• Have fun – build fun activities into your life. Badminton or tennis, golf, cycling, swimming, dancing, fitness classes, ballroom dance, ball games..try something new. It’s a great way to meet new people too! Check out the listing at your local recreation centers.

Salmon Spinach Loaf

Ingredients

1 15 oz can salmon
1 pkg frozen spinach, chopped
1 t garlic powder
1 c onion, finely chopped
1/2 t salt
1/2 t pepper

Directions

Drain and clean the salmon; thaw and drain the spinach, combine spinach and salmon. Add seasonings. Mix. Place in a 6 x 9-inch greased baking dish. Bake for 45 minutes at 350 degrees.

Pizza-Flavored Popcorn

Ingredients

12 c freshly popped popcorn
1/2 t crumbled leaf basil
1/4 to 1/ 2 c butter
1/8 t red pepper flakes
1/2 t crumbled leaf oregano
2 T grated Parmesan cheese
1/2 t garlic salt

Directions

Melt butter. Stir in seasonings and heat one minute. Put popcorn in a large bowl. Pour butter over popcorn and sprinkle with Parmesan cheese; toss to coat. Package in a plastic bag.