Albright Wellness Newsletter

March Edition

Big picture
https://youtu.be/UglGAiXvgoU

Spinach Fun Fact

Spinach is one of the most popular green leafy vegetables in the world.

It treats muscular degeneration which help stop blindness, Hemophilia which help with blood clotting, and helps treat high blood pressure.

Strawberries Fun Facts

· Each apparent “seed” (achene) on the outside of the fruit is actually one of the ovaries of the flower, with a seed inside it.


· The fruit is widely appreciated for its characteristic aroma, bright red color, juicy texture, and sweetness.


· There are five basic anatomical structures that make up a strawberry plant’s being. They are the leaf, root system, crown, stolon (more commonly called a “runner”), and daughter strawberry plant.


· The productive engine of a strawberry plant is contained within the crown. It is from this region that strawberry plants produce both runners (stolons) and flowering fruit stalks that eventually yield strawberries.


· There are about 200 seeds on an average strawberry.

Healthy Recipes

Strawberry Feta Spinach Salad

Ingredients:

4 cups Spinach

1 T Extra Virgin Olive Oil

2 T Balsamic Vinegar

1/8 t Black Pepper

2 cups Strawberries, sliced

1 cup Walnuts

1/2 cup Feta Cheese

Instructions:

Put spinach, olive oil, balsamic vinegar and pepper in a large salad boil. Toss to combine.

Add strawberries and walnuts. Toss again.

Add feta and toss gently.


Spinach Salad with Creamy Poppy Seed Vinaigrette

PREP TIME 15 minutes

COOK TIME 20 minutes

TOTAL TIME 35 minutes

SERVINGS 4 servings


Ingredients

Dressing

1 egg , room temperature

1/3 cup canola oil

1/3 cup olive oil

1/3 cup cider vinegar

2 tablespoons dijon mustard

3 tablespoons honey

1/2 teaspoon garlic powder

1/2 teaspoon black pepper

1 tablespoon poppy seeds


Salad

10 oz spinach

6 slices bacon , cooked and crumbled

4 hard boiled eggs

1/2 red onion , thinly sliced

1/2 cup crumbled feta cheese

1 cup sliced mushrooms


Instructions

Dressing

Place egg in a small container with 1 tablespoon of the vinegar. While blending on low (with a blender or hand mixer) pour in olive oil and canola oil as slowly as possible.

Add in remaining vinegar, mustard, honey, garlic powder and black pepper. Pulse until mixed. Stir in poppy seeds and salt to taste.

Salad

Combine all remaining ingredients except eggs in a large bowl. Toss with dressing. Add sliced eggs and serve.

March Exercise Challenge

FLEXIBILITY EXERCISES:

Right over Left: 10 secs

Left over Right: 10 secs

Straight Leg Stretch: 10 secs

Lean to right (groin stretch): 10 secs

Lean to left (groin stretch): 10 secs

AGILITY ACTIVITIES:

Jump rope

STRENGTH ACTIVITIES:

3 SETS OF 10 REPS: PUSHUPS

3 SETS OF 10 REPS: DIPS (USING CHAIR OR BENCH)

WARMDOWN ACTIVITIES:

REPEAT FLEXIBILITY STRETCHES

FREQUENCY: Every morning and before you go to bed.

Nutrition Website

https://www.choosemyplate.gov/

This website has general information about dietary guidelines for all ages.


https://www.hsph.harvard.edu/nutritionsource/

This website has more specific information about nutrients, disease prevention, and recipes.


https://www.nutrition.gov/

This website has information about dietary supplements, food assistance programs, nutrition and health issues, cooking and meal planning, weight management, and what is in food.

Upcoming Wellness Event(s)

National School Breakfast Week - March 4 - 8, 2019

- Celebration Friday March 8th in all Health and PE classes


District Track Meet at Crump Stadium - March 4th and 6th


Blood Drive - Friday March 29th from 10:00 to 2:30 on the Girls Side of Gym 1

Contributors

E. Culbert

A. Norton

F. Hollingsworth

P. Shoup

D. Willie

W. Stubbins