January - February - March 2014 www.borntomove.org

ERIKA JOHNSON

Spin Queen on Land

Working Out-In

Keep Your

Locks Clean

and Neat

Beauty Bits -

A New You for the New Year

How to Set Up Your Website to Connect with Social Media

FEATURED IN THIS

EDITION

4 Happy New Year

6 Working Out-In

8 Keeping You in the Know

9 A New You for the New

Year

10 Keeping Your Locks

Clean and Neat

12 Interview with Erika

Johnson

15 Slowing Down the Aging

Process

16 How to Set Up Your Web-

site to Connect with Social

Media

20 Beauty Bits - Brow Shaping

23 Recipe - Salmon Almondine

“BORN TO MOVE”

MAGAZINE

Publisher/

Editor-in-Chief

Regina M. Jeter

Associate Editor

Rhonda M. Dews

Editor

Lucille Shaw

Advisors Larry Hentz

Toni Miles

Administrative Assistant

Marquita Maybin

Layout Designer

Regina Jeter

Photographers

Matthew Sean Maybin Marlon Simmons

Writers

Rhonda M. Dews

Rudy Duke

Regina Jeter

Jackie Simmons

Marie Walker

Contributing Writers

Monica Briscoe

Toni Greene

Fort Washington, MD 20744

Phone: 301-502-4403

info@borntomove.org

2 borntomove.org

Balance Your Life

borntomove.org 3

“BORN TO MOVE” MAGAZINE MESSAGE FROM THE PUBLISHER/EDITOR-IN-CHIEF

Well, here we are in another new year…..thanks to God! Time goes by faster and

faster each day. Is this a sign of growing old? Well, we are the “mature women”.

Read and try to adhere to working on “A New You for the New Year”. It is a

mindset….so if we really have the mind of Christ….”we can do all things through

Christ who strengthens us”. If you do stumble and fall, get back up and continue on

your quest and also read and remember some of the words written in another article,

“Happy New Year”.

With that “new you”….what about a “new look”? Going natural or locking your

natural hair? Think about maintenance….”Keeping Your Lock Clean and Neat”

can give you some insight. “Eyebrow Shaping”? This article actually can give you

a more natural look. Want something tasty and healthy to eat? Try “Salmon Al-

mondine”….hmmm….yummy.

Do you like your stationary bike? Sometimes it can be slightly boring? Our inter-

view with “Erika Johnson” may change your mind about stationary bikes….enroll

in a spin class….nothing boring there. We’ve included a calendar of activities on

“Reminder and Social Dates” that may inspire or introduce you to try something

new. In case you don’t want to go out in the cold, we have “Working Out-in” on

the radar. While indoors this winter, try building your own website or connecting

with others on social media. If you want to do both, read “How to Set Up Your

Website to Connect with Social Media”.

Do yourself a favor this year….learn something new. Don’t limit yourself by think-

ing you can’t. Keep trying new and different things until you find the right one.

Exercise that mind. Use it or lose it.

FROM THE “BORN TO MOVE” STAFF – WE WISH YOU AND YOURS A

HAPPY AND PROSPEROUS NEW YEAR!

God Bless,

Regina M. Jeter

4 borntomove.org

of good from my healthy positive

thoughts.

E - is for exercising the mind,

body, spirit and soul.

W - is for words that have power

and meaning. When speaking to

self, speak with love, respect,

knowledge, patience and kindness.

Y - is for yoga. Yoga stimulates and

activates all the systems in the

body. Yoga heals the body, lowers

blood pressure and reduces stress.

It aids in digestion, calms nerves,

helps with insomnia, constipation,

as well as reduce weight loss.

E - is for ears that are listening

when you speak. Speak with kind-

ness, consideration, truth and

knowledge. Say things that uplift

not tear down. Say words that are

inspiring.

A - is for amen. Thank you to the

Powers that be.

R - is for rest, relaxation and re-

treating. Be still, stop talking, and

turn off the radio, cell phone and

TV. Take time to retreat into si-

lence. Relax your mind, body,

spirit and soul.

H - is for halleluiah, the powers that

be, whatever you call that power,

God Jehovah, Allah, Master, Jesus,

Buddha or your personal name.

A - is for another chance to start

over or to continue where you left

off. When you are on the right path

continue in a positive light that will

not only benefit you but others as

well.

P - is for people, places and possi-

bilities. You have achieved who you

are with the help of others, and

places and possibilities help to shape

who you will be.

P - is for pleasure, pain and pro-

gramming. Pleasure comes from

your accomplishments, and the pain

comes when your perception of the

situation did not fulfill your expecta-

tion.

Y - is for yes. I made it through the

trials and tribulations of the past

years, and I will continue to grow

and develop my strength, stamina,

willpower, determination and knowl-

edge.

N - is for the New Year 2014. It

brings with it promises of good

things to come according to what I

perceive good to be, my perception

By Toni Greene

borntomove.org

Services offers:

Yoga • Numerology

Meditation • Astrology

Reiki • Card Readings

Reflexology

Chronic Pain Relief

Insomnia Relief

Ayurveda Consultations

Ayurveda Massage

Shirodhara (head massage)

Toni Greene

301-449-8664

6504 Old Branch Avenue

Temple Hills, Maryland

20748

6 borntomove.org

It’s starting to get cold and dark outside. So what’s a girl to do? You don’t have to go

out in the dark cold evenings just to get a good workout. Here is a workout that can be

done at home in less than 1 hour and only requires a set of dumbbells, a mat and a

chair. Do 3 sets of 12 repetitions.

Warm up - March in place for about 1 minute

Jackie Simmons, Fitness Instructor

Arm Curls

Stand or sit, holding a dumbbell in each

hand with palms facing upward. Position

your feet shoulder width apart. Lift and

lower the dumbbells (3-10 pounds).

Don’t forget to brace or engage your

abdominal muscles while inhaling and

exhaling through the movements.

Lunges

Carefully choose dumbbells. Start with a

light weight and increase the weight so

that you are challenged but allow you to

complete the sets with proper form.

Stand up straight with a dumbbell in

each hand. Hang arms at your sides.

Palms should face the thighs. Feet

should be a little less than shoulder

width apart. Begin the lunge.

Lateral Raises

For this exercise, you should not select

weights that are too heavy; they can cause

undue stress to the shoulder joint. Select a

weight that allows you to do 8 to 12 lifts.

Stand upright with feet shoulder width

apart or a little less depending on your

comfort. Hold a dumbbell in each hand at

the sides or in front. Brace or engage the

abdominal muscles, inhale and lift.

Overhead Press

Stand upright or sit on a bench with your

back straight. Hold a dumbbell in each

hand at the shoulders with an overhand

grip. Place thumbs on the inside with

knuckles facing up. Raise the weights

above the head in a controlled motion,

Working Out-In, cont’d

ensuring that you do not slam the arms

upward and stress the elbow joint. Exhale

as you push upward. Return dumbbells to

the shoulders. An alternative is to raise

arms one at a time instead of both arms at

once.

Crunches

Lie on your back using an exercise mat or

a towel. Bend at the knees. Start with

your feet on the floor or slightly elevated

off the floor in a table top position. Hands

can be clasped behind the head, folded

across the chest, or extended beyond the

head for more intensity. You can also

change the move by pulling one knee into

the chest as you lift up. Brace or engage

the abdominal muscles. Inhale and start

the exercise movement.

Cool Down – Relax – take deep

breathes in and out very slowly.

Now, don’t you feel much better that

you did some type of workout instead

of just sitting around looking at the

television? Even when it’s dark and

cold outside, try one or two of these

exercises until you can do them all.

Nothing beats a failure but a try. En-

joy your winter!

JOKE OF THE DAY Harry and Martha drank their cof-

fee as they listened to the morning

weather report.

“There will be three to five inches of

snow today. You must park your

cars on the odd-numbered side of the

street."

Harry got up from his coffee to move

the car.

Two days later, they sat down with

their cup of coffee and listened to the

weather forecast.

"There will be two to four inches of

snow today. You must park your

cars on the even-numbered side of

the street."

Harry got up from his coffee to move

the car.

Three days later, they tuned in to the

weather report.

"There will be six to eight inches of

snow today. You must park your

cars on the... ." The power went off.

He said to Martha, "What am I go-

ing to do now?"

Martha said, "Just leave the car in

the garage."

borntomove.org 7

January Colds - sip on tea when feeling con-

gested. Add honey to soothe sore

throat and mint to help to clear the

sinuses

1st - New Year’s Day

20th - Martin Luther King’s

Birthday

Heart Health Month – Show your

heart some love by watching your

portions and choosing foods that are

high in fiber and low in saturated fat

and cholesterol

6-9th - Yogafit Mind Body Fit-

ness Conference, Hilton Alexan-

dria Old Town, Alexandria, VA

11-12th - NBC4 Health &

Fitness Expo, Washington

Convention Center

22-23rd - Beauty & Fitness

Expo, Art & Pole Showcase –

Hager Hall Conference Center

and Cancun Cantina,

Hagerstown, MD

March

Nat’l Nutrition Month – part of

eating healthy is making sure you

have a balanced plate at every meal.

Review to USDA’s MyPlate for

guidelines on portions of fruits, veg-

gies, lean protein, whole

grains and low-fat dairy.

KEEPING YOU IN THE KNOW

February

8 borntomove.org

The holidays are over, and probably by

now, you’ve eaten decadent foods and

exercised minimally. So, how about a

new you for the New Year?

There is really nothing magical about the

process losing weight or getting fit. It’s a

mind thing. Make up your mind that you

want to live a quality, fulfilling life

which means eating foods that are good

for you and exercising on a regular basis

(4-5 times a week). Here are some tips for

the process:

Determine a reason(s) why you want

to live a more healthy, quality life. It

may be that you want to be here for

your children and your grands, that

there is an event (reunion), or that

you want to fulfill God’s destiny for

your life. Focus on these reasons to

keep you motivated. As each one is

achieved, develop other reasons to

keep you going. Your results (weight

loss, having more energy…) will

become your motivation, and you’ll

also motivate others.

Develop SMART goals (Specific,

Measurable, Attainable, Realistic and

Time bound). They help keep you

focused. Identifying these will assist

with your tracking, monitoring and

accountability.

Focus on foods you can eat and not

the ones you should not consume.

There are many seasonings that make

foods tasty. Experiment with samples

from cooks who specialize in

healthy eating. Also try to acquire a

taste for the “good stuff.” It’ll be

an adjustment but worth living

for.

Plan your meals and physical

activities. It’s much easier when

the good food is in your refrigera-

tor or that a healthy snack is in

your car or at your desk. Keep a

set of exercise clothes in your

trunk; once you go home, other

activities may take precedence.

Recognize that it costs to be

healthy (organic fruits and vege-

tables, supplements, and exercise

activities). We pay now

(preventive) or later (after affects

of a stroke, heart attack, cancer,

diabetes…)

Keep it moving. There may be

times when you eat a treat or miss

an exercise or two. Don’t let that

deter or frustrate you; keep it

moving and get back or track.

It’s truly an ongoing process; try to

make it fun. Celebrate your successes.

Share them with others. The new you

will be a better you!

Rhonda M. Dews

Fitness Instructor

borntomove.org 9

10 borntomove.org

Afro-textured hair is a term used to refer to the natural texture of Black African hair

that has not been altered by hot combs, flat irons, or chemicals, (through perms, relax-

ers or straightening).

Each strand grows in a tiny spring-like, helix shape (a type of smooth

space curve, such as a curve in three-dimensional space).

The overall effect is such that, despite relatively fewer hair shafts com-

pared to straight hair, afro-textured hair appears and feels denser than

its straight counterparts.

It is possible that its flat cross section strands convey a dry or matte appearance, and

because of its unique shape sometimes make it very prone to breakage when combed

or brushed.

Locking your hair is a commitment to a hairstyle that cannot be easily reversed. De-

pending on your hair texture, locks are considered matured after a year of growth.

Proper care should be administered in order for locks to grow looking clean and neat.

Locks can be roller set or twisted set to achieve many fabulous hairstyles. Before

going to bed, it is necessary to wear a silk or satin bonnet to secure the style and

prevent lint from setting in.

helix shape

Marie Walker

Natural Hairstylist

DISCLAIMER

The information in “Born to Move” Magazine (BTM) is intended to educate and not serve as

a substitute for advice of a qualified healthcare professional. Reader’s discretion is advised.

BTM does not promote or endorse any of the products or services, nor does it verify accuracy

of any claims made in connection of advertisements or articles. BTM assumes no responsi-

bility for returning unsolicited material including, but not limited to photos, artwork, manu-scripts or letters.

borntomove.org

Locks, cont’d

To keep locks in good condition:

Check daily, making sure to remove any lint that may accumulate.

Shampoo hair once a week or every 2 weeks and using a diluted sulfate free

shampoo.

Refrain from using a conditioner especially if locks are not fully dreaded. This will

cause locks to soften and take longer to mature.

Rinse and towel dry hair.

When hair is mature, use a leave-in conditioner which provides moisture to the

hair shaft, such as Infusium 23.

Use a light gel or oil (jojoba, olive oil, etc.) to tighten new growth and stray hairs

by rolling locks in the palm of your hands and secure with pins until dry.

To add sheen, use a spray oil sheen or rub a small amount of oil down to hair ends.

P.S. Always cover hair when cooking to avoid food odor in hair.

Marie Walker, Natural Hairstylist

240-346-1424

Operating in the Silver Spring area for the past 20 years

12 borntomove.org

Erika Johnson

Q. When did you start spinning

and why? I took my first spinning class about 12

years ago at a government facility in

downtown DC. I worked out all the time,

was very fit, and never had a weight is-

sue. You know the story - time passed, I

stopped working out and gained 50

pounds. Physically, I was a wreck and

knew I had to take control of my life. I

joined a spin class close to my home, and

I tell you what….that instructor worked

me to exhaustion over and over again. I

can laugh about it now, but it sure wasn’t

funny then.

Q. What changed your status

from a student to Certified Spin-

ning Instructor? Because of spin, my whole life changed

and I was really feeling like my old self.

After losing 2 dress sizes and shedding

about 25 pounds, I had so much more

energy. My confidence level had been

restored. I simply felt great and became a

true die hard spin fanatic. Then, the uni-

maginable happened—the instructor took

a leave of absence. I know now, what

seemed to have been the worst thing that

could ever happen was actually a blessing

in disguise - it was the first of many doors

that opened up for me. I asked the direc-

tor of the facility if I could volunteer to

teach the class. I just wanted my class-

mates and I to be able to continue doing

what we loved ….spinning.

As days turned into weeks, weeks

turned into months, I knew that I had

found my true calling….my destiny. I

was already in love with spinning, but I

fell head over heels in love with being an

instructor! It took me back to my eight

years as a cheerleader. I loved being in

front of the crowds of people, motivating

them and cheering for them to keep go-

ing and do their best! I knew there was

nothing else that I wanted more than to

continue as an instructor. Shortly after,

I received my certification as a Group

Exercise Instructor, Spinning Instructor,

Aqua Spin Instructor, as well as became

CPR/AED certified.

Q. How do you encourage people

to get or stay fit? I always tell people that nutrition along

with exercise are essential to any weight

loss journey. Whether it’s spinning or

some other form of exercise, find one

you like. The chances of success are far

greater with an exercise program that

borntomove.org 13

Spin Queen cont’d

you enjoy, as opposed to one you don’t.

Once you get into it and stay dedicated to

that work out, the interest for other types

of exercises won’t look so daunting, but

more as a challenge. If you like to dance,

take dance lessons. If you like water, find

the nearest aquatic center and take

classes. Whatever it is, enjoy it and have

some fun; this is so important.

Q. Please give us some tips on

spinning? Do not be so hard on yourself! I al-

ways tell my new students, “you have to

get through your first day, first month,

first year.” Spinning is always going to

be a challenging workout. It’s important

to focus on what you can do right now,

and that is to ride at your own pace and

enjoy the music. Don’t focus on what

you can’t do. With time, you’ll be able to

do more and more. Believe me!

Q. What keeps you going?

Have you ever thought about

giving up?

It’s simple—the love for instructing

keeps me going. I am passionate

about spinning and couldn’t imagine

doing anything else. Sure, there are

days that present some interesting

challenges. As with all challenges,

you just have to overcome them and

keep going. Which leads me to your

second question—in this profession, I

have become a very important part of

many people’s lives. They’ve chosen

to include me as part of their workout

program, and that’s a privilege and a

blessing. If I give up, then I give up

on so many people who depend on

me.

Cont’d on page 14

14 borntomove.org

Erika Johnson, cont'd

Q. Do you like the business perspective of fitness better than actually

doing fitness classes? I enjoy both sides. Being an instructor allows me to see what improvements need to

be made. The business side allows me to implement those improvements.

Q. So what is in Erika’s future?

Currently, I’m putting together a business plan—revolving around spinning, of

course. I intend on having my business up and running in the very near future, so

look out for me. I have to keep it under wraps for now, but believe me when the time

is right; everyone is going to know about it. I love what I’m doing and can’t think of

anything else I would rather do with my life.

Q. Where can our readers find you?

Being a part of my community is very important to me. After teaching in many facili-

ties throughout the Washington metropolitan area over the past few years, I decided

to come back to Maryland National Capital Parks and Planning Commission in Sep-

tember 2013, teaching land and aqua spin, and also deep water aerobics at Allentown

Splash, Tennis and Fitness Park.

Thanks for sharing your experience on spinning!

New Years Special - $15

Good until April 2014

Order by PayPal or at

regina@borntomove.org

borntomove.org

Every cell has a lifespan. Over the course of 7 years, every cell will be regen-

erated. The process is very intricate but imperfect. This is why we age. The

errors in our cells increase with the amount of free radicals we take in on a

daily basis. Smoking, drinking alcohol and eating unhealthy foods speed up

the aging process and put us on a fast track to developing diseases.

Fruits, vegetables and other plant-based foods naturally contain compounds

known as antioxidants that neutralize harmful free radicals and protect

our cells from further damage.

Being healthy, and most importantly, the process of digesting and utilizing

healthy food, slows down the aging process so we can enjoy every day to the

fullest.

While embracing a healthy lifestyle and fueling your body with the vital nutri-

tion it deserves, you can expect to see the following changes:

Balanced internal pH

Beautiful hair, skin, and nails

Decreased risk of chronic disease

Enhanced mood

Increased energy

Increased libido and sexual performance

Improved digestion (decreased constipation, gas, bloating, and IBS)

Improved sleep

Lower cholesterol

Lower blood pressure

Relieved diabetes and pre-diabetic conditions

Weight loss

Younger looking, glowing skin with visibly decreased wrinkles and im-

proved elasticity

Reference: Nutribullet

16 borntomove.org

By Rudy Duke

Social media can be an excellent tool for business or

non-profit organizations. How can your business or

non-profit website enable you to take advantage of

social media? I’m glad you asked.

I will share with you some examples of how my

clients have used social media on their websites to

complement their business solutions. These solu-

tions go far beyond simply linking to your Face-

book or Twitter page. Social media is the best way

to engage your customers and stakeholders.

A Twist of Twitter

Twitter is my favorite social media tool because it is simple, succinct, and super

easy to deploy. Twitter is often called a micro-blogging tool because you have to

make your point in 140 characters or less. That’s perfect for the web, which is far

too bloated with voluminous content. Always include an easy “Follow” button with

your twitter feed, so your customers can keep up with your business. Here are a few

ways that you can use Twitter to meet business needs:

Alerts

Post updates on your home page. A local Boys & Girls club can post practice can-

cellations due to bad weather, or performer can alert followers of a change in venue

for a performance.

News feed

Twitter works as a poor man’s news feed on your website. A blogger can call her

follower’s attention to a recent article. A minister can post words of wisdom on his

website via his Twitter feed.

Connecting to your website

Your Twitter feeds can be connected to your website in a variety of ways. Twitter

offers several “widgets” that control how your tweets are displayed, the number of

tweets to display, the information about the tweets you want to display, and

whether you display a “follow” button and/or your Twitter name.

Most of my websites are built on the WordPress platform. My favorite Twitter widget

is Rotating Tweets [ http://wordpress.org/plugins/rotatingtweets/ ] . This widget is a

real space-saver, instead of showing all your tweets at once, it shows one at a time

and then smoothly replaces it with the next one. After showing a number of tweets

that you specify, it loops back to the beginning again.

See rotating tweets in action at http://

www.dgandything.com

You too can YouTube

If a picture is worth a thousand words, a video is worth a million. When my clients

need to showcase a blog, instructions, events, etc., on our website, I encourage them

to post videos using YouTube or Vimeo. I usually recommend setting up a YouTube

Channel where they can post all their videos in one place. You still retain the option

of embedding videos that play right on your site. It is relatively simple to copy the

embed code from YouTube and paste it on your site. Also customize the colors and

branding of your YouTube Channel to match your website.

borntomove.org 17

18 borntomove.org

Website...Social Media, cont’d from page 17

Apply finishing touches with Facebook

Facebook is the granddaddy of social media – particularly with the younger crowd.

Who doesn’t have a Facebook account these days? Whereas Twitter should be em-

bedded in your website, Facebook is best linked to from your site. Facebook supple-

ments your website by providing details, photographs, testimonials, and videos to

showcase your business.

One of my clients, www.clarokc.net conducts training courses around the world. They

make good use of their Facebook page [ https://www.facebook.com/ClaroKC2013 ]

by providing snap shots and video testimonials.

For more information contact Rudy Duke at rudy@rudyduke.com.

“Born To Move” Magazine conveys health and physical fitness topics for

the mind and body, with the desire to catapult readers into a healthier life-

style. The ultimate goal is to educate as well as to eliminate the fear factor of

taking a different approach to being healthy. The forthcoming editions will

help build confidence to improve the quality of life. Everyone at “Born To Move” encourages readers to forget the mentality of

the way they were and embrace a healthier lifestyle here and now.

Let “Born To Move” Magazine be your must read publication.

borntomove.org 19

20 borntomove.org

Monica Briscoe

Fashion /Style Consultant

As a fashion & style consultant, I can attest to the fact that one of the first things that

will capture anyone’s attention is YOUR FACE. And, with that being said, since the

eyes are the window to the soul, let’s just say that the eyebrows ought to be a well

groomed “window treatment.”

Properly shaped eyebrows brighten your eyes, and is also one of the most subtle ways

to highlight your face. Whether you opt to tweeze, wax or thread your brows, you

must FIRST make the choice as to what is the proper arch for your face shape. Too

thin, too thick or no brows are challenges some women face when trying to arch their

own eyebrows instead of seeking the assistance of a professional. Bad brows can

overshadow a set of fantastic features, not to mention take weeks to grow out. For as

little as $8-$10, a professional can change the way you look at brows AND how you

look at your face.

However, if you choose to do-it-yourself at home, here are a few tips:

A brow pencil to fill in sparse areas, an eyebrow brush, slanted-tip metal tweezers and

grooming scissors

borntomove.org 21

Brow, cont’d

To find your natural brow shape, hold the brush against the side of

your nose so its tip rests on your forehead. Your brows should begin where the edge of

the bristles lands. Next, align the brush with the outside edge of your iris. Where the

brush meets your brow is your arch. Finally, hold the brush diagonally from your nos-

tril to the outer corner of your eye and up to your brow. The point where the brush in-

tersects with the brow is where the brow should end.

Using the brow brush, sweep brows up toward your forehead.

With grooming scissors, snip strands of hair longer than your natural browline.

Pluck one row of hair on the bottom of brows, going from nose

to arch to temple. Always pluck in the direction of hair growth to prevent ingrown

hairs. Don’t pluck hair above brows; this can alter your natural shape. Using a

brow pencil, fill in color within the brows in direction of hair growth (NEVER use

black liner, it does NOT look natural. No one has black brows. Opt for a various

shades of brown to compliment your skin tone)

These awesome little kits have everything inside to create the perfect brow: eye-

brow stencils, liner pencils, and brow powder. Sally Hensen, Sephora, BareMinerals,

and Sonia Kushuk make great kits, and they can be found at Walmart, Target or your

local beauty supply store.

For more information contact:

202-905-9336/www.dimenista.com

22 borntomove.org

“BORN TO MOVE”

PERSONAL & GROUP TRAINING

We all want to be able to have a quality of life where we can move

with minimal aches and pains, come and go as we choose, and partici-

pate in family functions. Our physical movement is imperative.

Some exercises are not for all people. However, the mature woman

has to start somewhere and may need some encouragement to get

started. “Born To Move” is here to help those special women find

what exercises will catapult them into a phase of health and fitness that

can be enjoyed without stress or strain.

Let “Born To Move” be that catalyst that enhances the way you look

and feel. Contact us at info@borntomove.org or 301-502-4403 to see

the new you.

Personal Training

Goal and fitness assessments

8 consecutive week sessions

2-3 days/week (additional days if requested by client)

Equipment supplied as needed

Group Training

8 consecutive week sessions (6-week commitment)

2-3 days/week, 50-60 minutes

Cardio/strength training

Equipment supplied as needed

Small group (3-5 persons)

Large group (6 or more)

*Aqua/Land Aerobics and Strength

Training (available in home or office)

borntomove.org 23

Makes: 4 8-ounce servings

Pre time: 15 minutes

Cook time: 25 minutes

Per servings: 270 calories, 16g fat, 2g

saturated fat, 60mg cholesterol, 190mg

sodium, 6g carbohydrate, 3g fiber, 27g protein

1 tbsp - Dijon style mustard 1 bag (5oz.) - baby spinach leaves

1 tbsp - safflower mayonnaise 1 cup - halved cherry tomatoes

1 lb - salmon fillets 1/4 tsp - garlic powder

1/4 cup - salted almonds, chopped 2 cups - sliced mushrooms

1 tbsp - olive oil

Preheat oven to 400ºF. Combine mustard and mayonnaise. Place fish fillets in

single layer on lightly greased baking sheet; spread evenly with the mixture of

mustard and mayo. Sprinkle with the chopped almonds. Bake for about 18-22

minutes until fish flakes easily with a fork, (an internal temperature of 145ºF).

Meanwhile, heat oil in a large skillet adding mushrooms on medium-high for 3

minutes. Add spinach, tomatoes and garlic powder, mix well. Cook an addi-

tional 3 minutes or until spinach is wilted and mushrooms are tender. Spoon

spinach mixture onto serving platter or 4 dinner plates. Sprinkle with grated Par-

mesan cheese.

“BORN TO MOVE” MAGAZINE Health and Physical Movement

for the Mature Woman

Visit our website: http://www.borntomove.org

Email: info@borntomove.org

Phone: 301-502-4403

Shipping and handling of “Born To Move” Magazine hardcopy, $1.99

Forward mailing address to the above email