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Richard's Newsletter ~ July 2017

         Well hello there my clubhouse members and websitefriends!  What's going on?  You all seem to be so busy today!
          Oh, I know what most of you are doing today. You're putting the finishing touches on your picnic plans!  Or maybe you're preparing some of the food already.   Or maybe you even had your picnic today... a little early...since today is Saturday.   What picnic you ask?   Why the one to celebrate my birthday!  LOL!  Just kidding.  While this IS my birthday month, you know what picnic I'm talking about...the one so many of us here in the US of A host to celebrate Independence Day!
          When I think back about family Fourth of July picnic extravaganzas, I can't believe how long it took to cook all that darn food! We would get up at around six o'clock and all assemble in the kitchen.
           We had to bring the fried chicken, potato salad, deviled eggs, and the tomatoes stuffed with shrimp. For hours, we chopped and diced and fried and stuffed. No one made fried chicken like my father! No one made better potato salad than Shirley! When we got to the picnic, all our food was gobbled up immediately by all the other people there. I remember leaving many a picnic feeling like I was just about to burst at the seams, and I do remember a few 4ths when I got pretty sick! I'm sure you have a lot of picnic stories to tell too.
           So where are you going for the 4th, and what do you have to bring? Many celebrate our independence on the 4th, while others celebrate their dependence on food! A lot of you are going into this holiday with weight to lose, and you must remember that as you're standing in line with your paper plate in hand, and on that spread in front of you will be all your favorites, like barbecue ribs, sausages, chicken, corn on the cob, potato and pasta dishes, hamburgers and hotdogs, French fried potatoes and onion rings, chips and dips, deli platters of cold cuts and cheese. All the "Os" will be there too... Cheetos, Doritos, and Fritos! There will be lots of pop and desserts including strawberry shortcake and homemade vanilla ice cream!  Oh my!
           Oh, man, it's hard! Just looking at all that food on the table, just thinking about all that food makes me weak in the knees. You have to plan your 4th just like any other day, you hear me? Get up early and get your exercise routine in. Put in a tape and sweat for an hour, or do 30 minutes of cardio and 30 minutes of toning. (Have you checked out all the DVDs available in my store?)  Or get on that treadmill, or bike, whatever other fitness apparatus you own. Have a nutritious but light breakfast.   You'll most probably be outside in the heat on the 4th, so start drinking your water soon as you get out of bed! Be sure you stay hydrated through all the fun.
           Remember how many calories and fat grams you have to eat each day. Think before you put anything on your plate that you will be sorry for later. And don't just sit there at the picnic table. Be active the whole day! Get everybody up, put some music on, dance, and teach your own little class right there!  Or get everybody to go for a nice walk.
           And remember, there are lots of fun healthy things you can include in your menu!   Grill some lean meats, and throw some fresh veggies on the grill too.  Make a nice crisp green salad.   Get a nice, ripe, cold, juicy watermelon!  Add some fresh red and blue berries to your patriotic table!  And, as always, I'm giving you one of my recipes to try too!

Barbequed Chicken With Grilled Onion

for 4 people 
  • 1  pound thin, boneless, skinless chicken cutlets
  • 1  Tb minced garlic
  • 4  Tb barbeque sauce
  • 2  Tb fat-free Italian dressing
  • 2  Tb lite soy sauce
  • 1  large Spanish onion, sliced
  • 2  ears of corn, cut in half
  • Can`t Believe It's Not Butter pump spray
  • 1  bag salad greens
  • 1  cup cherry tomatoes
  • dressing
  1. Mix together garlic, barbeque sauce, fat-free Italian dressing, and soy sauce.
  2. Place chicken in zip lock bag with marinade mixture and refrigerate for several hours.
  3. Grill chicken and onion, until onions soften with grill marks on outside and chicken is cooked through.
  4. While chicken is cooking, boil corn, and mix cherry tomatoes with salad greens.
  5. Serve each person 1 piece of chicken and 1 ear of corn with butter spray and salad on the side.
This recipe works great with lean beef and pork as well. If you are on a reduced sodium diet, omit the soy sauce and reduce the barbeque sauce a little.
Nutritional Information:213 Calories, 23.5 gm Protein, 26.4 gm Carbohydrate, 2.2 gm Fat, 49 mg Cholesterol, 832 mg Sodium
FoodMover windows to close:3 Protein 1 Starch 1 ½ Vegetable ½ Fruit
         Have a wonderful 4th, and a fantastic July, and know I'm thinking of you all.   Please take care of yourselves this month.  Get in your workouts.  Watch your portions.  And keep visiting my clubhouse for support!  Thank you for always believing in me.
I'll see you on the website....