Spring 2014 Tips and Recipes


It is always wonderful and more healthy to exercise outdoors rather than inside. There is more to see outside, and it is mentally stimulating. However, there are differences for the body between the two atmospheres. Below are some helpful hints for moving your work-out to the outdoors after being in a gym all winter:
  1. Start a little slower - it takes about two weeks for your body to acclimate to the difference in climate.
  2. As you begin to exercise out of doors, pay attention to your "perceived" exertion, rather than strictly following a regimen.
  3. For runners, remember that the outdoor pavement does not have the "spring" that a treadmill has.
  4. For bicycle riders, riding outside in the terrain is different from a spinning class where you are always flat.
  5. It is easier to adjust from cold weather to warm, than from warm to cold.
  6. Human nature makes us want to do that at which we are good or what we like. Remember that variety is the key to injury prevention



  1. Watch the pollen count - try to do your work-out when the count is the lowest.
  2. Shield your eyes.
  3. Wear a billed cap - it will help cover your face and prevent pollen from sticking to your hair.
  4. Drink plenty of water.
  5. Always eat a balanced diet with fresh fruits and vegetables. These will contain more Vitamin C.
  6. Discuss your allergy medicines with your doctor. Try to use those with the least side effects so you will feel more like exercising.
  7. Never use "allergies" for not exercising outside!




2 tomatoes, diced
2 tablespoons fresh basil, chopped
1 teaspoon fresh oregano, chopped
1 tablespoon minced garlic
2 teaspoons extra-virgin olive oil
4 halibut fillets, 4 ounces each

Preheat oven to 350 F. Lightly coat a 9 by 13 inch baking pan with cooking spray. In a small bowl, combine the tomato, basil, oregano and garlic. Add olive oil and mix well.  Arrange the halibut fillets in baking pan. Spoon the tomato mixture over the fish. Place in oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 15 minutes. Transfer to individual plates and serve immediately.