Source: adapted from www.whfoods.com

This tasty pasta salad is a wonderful way to celebrate Springtime! Asparagus is a member of the lily family, and the portion we consume is actually a shoot from an underground crown that can produce for up to twenty years! Asparagus is rich in folic acid - a B vitamin necessary to reduce birth defects and keep the heart healthy. It also is a good source of potassium (making it an ideal component to a post-workout meal) and contains inulin - a fiber that is used as fuel by the friendly bacteria in our digestive system (like Bifidobacteria and Lactobacilli). Asparagus is best enjoyed in April and May, when the tender stalks are in season.

Ingredients:

• ¼ lb whole wheat fusilli pasta
• 1 large bunch asparagus cut into 1 inch lengths, (remove fibrous bottoms and discard)
• ½ medium red or sweet onion, minced
• ½ basket cherry tomatoes, quartered (squeeze gently to remove seeds)
• 5-6 medium cloves garlic, pressed or chopped
• 3 TBS chopped fresh basil
• 1 TBS chopped fresh tarragon
• 3 TBS fresh lemon juice
• 1 TBS balsamic vinegar
• 2 TBS extra virgin olive oil
• salt, cracked black pepper to taste
• *optional - 4 oz reduced fat feta cheese

Directions: Cook pasta according to instructions on package. While pasta is cooking prepare the rest of the ingredients. Place everything but asparagus in a bowl and set aside. When pasta is about 3 minutes from being done, add asparagus to cooking pasta. (If asparagus is thick you may want to add at 4 minutes. Or if it is thin, add at 2 minutes. 3 minutes is for medium thick asparagus.) Drain and rinse in cold water through a colander when done. Make sure it drains well so the final flavors are not diluted. Toss with rest of ingredients, and season with salt and pepper. Serves 4

A Refreshing Way to Stay Hydrated

Getting enough water in is a consistent challenge for many people. Filtered or bottled water is not always available and the taste of tap water often drives people to less healthy options such as sodas or artificially flavored “fruit” waters.

Now that need not be an excuse; True Lemon is a wonderfully portable product that gives a refreshing taste to water without any funky artificial flavors or colors. Available in portable packets, it offers a very easy way to liven up water and makes consumption feel like a guilty pleasure! True Lemon is available in Albertson’s stores throughout the Seattle area. If you would like a free sample before committing to a full packet, the friendly folks at True Lemon will send you a sample and coupons at no charge to you!

It all adds up…

It’s no secret we are less active now than we ever have been. The creation of the automobile and the transition from the industrial age to the information age has us chained to our cars and our desks.
Statistics show our rate of walking has dropped by 42 percent over the past 20 years!! Is it any coincidence that the number of overweight Americans has increased nearly the same percentage in that amount of time as well?

The health benefits of even moderate walking (20-30 minutes a day) are prolific and unarguable. Those who are already active but have a few extra pounds hanging on may find additional, effortless walking to be the kickstart to moving the scale downward. Yes - it can be that easy!

You may be looking at me and asking, “How on earth can I fit in an extra 30 minutes a day when I have X, Y, and Z already booked in my day? How am I expected to find the time?” The marvelous thing is that it can be done little by little, throughout the day, with only minimal planning. Here are some ideas:

• If you commute to work using public transportation, get off one or two stops early and walk the rest of the way.
• Park on the furthest end of the parking lot. This also helps prevent those nasty door dings from careless drivers.
• Walk to a lunch spot outside the office to enjoy your meal.
• Incorporate a brief 10 minute walk after dinner to facilitate digestion, bond with family members, or reflect on the events of the day.
• Commit to a daily 10 minute walk break during the work week to clear your mind, reduce work stress, and stay refreshed in the afternoon before the commute home.
• If you have children in after-school sports, use some of the time they are in practice to get walk on an unused track or around the field and surrounding neighborhoods.
• Keep your walking shoes in the car at all times! They will eliminate excuses and remind you to “Think Active”!

Incorporating fitness into your lifestyle takes conscious effort, but the payoff is often larger than you imagine. A little fresh air is good for the mind as well as the body, and may be one of the only times in the day you get to pause for a moment and catch your breath. Seize the moment, and relish the results!