Ah, the dreaded word..... running!  What is it about running that scares so many people? Is it the fear of pain maybe, or is it just laziness? We all know that exercise is highly important for our bodies and our future. So why is it that we procrastinate and put it off so much? Why do we continuously tell ourselves "oh I'll do it tomorrow" or "I don't have time for it"? Running and walking are two of the best things we can possibly do for ourselves. Even if we don't fully exercise, just spending a few minutes each day walking or running would be so much better than doing nothing at all. Recently I chose to quit smoking and start running, and I won't lie to you, I feel better about myself mentally, but not yet physically. Yes, it is difficult. Yes, it hurts, and I can't stop coughing (it's only been 2 weeks now). But I know that within 2 more weeks I will feel better than I have felt in so many years. It takes a certain amount of dedication and motivation to do something about your health, and it's not easy, but the feeling of knowing that you're doing something about it is truly amazing. You have to search within yourself and find that inspiration to do something about it. Inspiration is different for everyone, for some it's as simple as they want to feel better. But for others it takes something deeper to make that first step, like wanting to be around to watch their children grow or needing something to be proud of. You can definitely be proud of attempting to live longer and better.  So.... just a few reasons why we should start running or walking. #1) It's easy, you don't need any high tech gadgets or new equipment, just a decent pair of shoes and a little motivation. #2) It's hard, you can get a real feeling of accomplishment, and isn't that what we all really want, something to be proud of? #3) Your knees will thank you, as you run and as you lose weight it becomes easier to get around, it becomes easier on your joints when you remove some of the weight off of them, so ultimately running gets easier and easier the more you do it. #4) It can prevent disease, people, it can prevent cancer, heart disease, stroke, diabetes, it even lowers blood pressure and raises good cholesterol, and it boosts immunity, so it helps fight viruses and colds. #5) You will most likely live longer and better because of it. I don't think that we need a better reason than that. Once you decide to take that first step (no pun intended) you will begin to feel so much better about yourself, it might take a little time and effort to start feeling better physically, but feeling better mentally will occur almost immediately. So if you will heed this advice and push yourself just a little bit you will thank yourself for it, your mind and body will thank you for it as well.

            Alfredo sauce was originated by a man named Alfredo de Lelio, in his appropriately named restaurant, Alfredo, on the Via della Scrofa in Rome 1914. He created it more for his pregnant wife, than his restaurant, because she was having trouble keeping food down and he thought the extra butter was a solution to this problem. Alfredo di lelio sold his restaurant in 1943, the new owners decided to keep the restaurant's name, menu, traditional recipes, and photos on the wall, along with everything else. As of the year 2011 Alfredo's was still in business under the name Alfredo alla Scrofa. Thourghout the years Alfreo sauce has undergone many changes, for example like additon of chicken, cream, or parlsey.

Spinach Chicken Alfredo

Ingredients:

1 lbs chicken
1 lbs pasta
1 1/3 tbsp parsley
1 1/3 tbsp Italian seasoning
1 1/3 tbsp garlic power
1 1/3 tbsp paprika
1 1/3 tbsp onion powder
1 1/3 tbsp chili powder
8 oz cream cheese, softened
4 oz shredded cheddar cheese
1/2 cup finely chopped fresh spinach
1/4 cup heavy cream
1/4 cup milk
1/4 cup butter
Salt and pepper

Directions:

Ok, so this recipe could really be done in many ways and with different amounts of spices but I'll explain, as I go along, why I did it the way I did. In a 5 qt pot add 3 qts of water, 1 lbs chicken (frozen or thawed), 1 tbsp parsley, 1 tbsp Italian seasoning, 1 tbsp garlic powder, 1 tbsp paprika, 1 tbsp onion powder, 1 tbsp chili powder. Bring water to a rapid boil and cook chicken through (I do this because when the chicken is done I can boil my pasta in this water imparting lots of good flavor into the pasta; it also helps it you forgot to lay your chicken out to thaw). In a separate bowl mix together the cream cheese, the shredded cheese, chopped spinach, and the remainder of the spices and set aside. Once chicken is just about cooked through remove to a cutting board and chop into bite size pieces and return to boiling water adding pasta as well. Once pasta is cooked to your specifications drain chicken and pasta into strainer. Return chicken/pasta back into your 5 qt pot, on a medium to low flame add cream cheese mixture, and remaining ingredients mixing thoroughly until cream cheese is completely incorporated into heavy cream, milk, and butter. Plate and salt and pepper to taste and sprinkle a little parsley on the top, just for good measure. and Enjoy.

            Today, I'd like to talk about my favorite snack.... CHEESE!!! Cheese is an ancient food whose origins may predate recorded history. Most likely discovered in Central Asia or the Middle East, cheese making spread to Europe and had become a sophisticated enterprise by Roman times. As Rome's influence receded, distinct local cheese making techniques emerged. There are hundreds of types of cheese produced all over the world. Different styles and flavors of cheese are the result of using different species of bacteria and molds, different levels of milk fat, variations in length of aging, differing processing treatments (cheddaring, pulling, brining, mold wash) and different breeds of cows, goats, sheep, or other mammals. Now, I know what you're thinking, "how can cheese be healthy for me". Well you might actually be pleasantly surprised. Cheese doesn't get enough credit for its health benefits, which include but aren't limited to cancer prevention, bone strengthen and believe it or not, cavity fighting. So let's just get into the nitty-gritty here. As far as nutrition goes cheese has a very high concentration of essential nutrients including high quality proteins and calcium. Cheeses also have other elements such as phosphorus, zinc, vitamin A, riboflavin, and vitamin B12. Now as far as cavity prevention goes, cheese is extremely high in its calcium content which is one of the most important things when it comes to strong teeth. Also cheese has very low lactose content, and lactose can significantly harm the teeth. In most cases with cheese, the older the cheese the lower the lactose content. In my opinion in most cases the older the cheese the better the taste.  Now on to cancer prevention. Cheese contains substances called Conjugated Linoleic Acid and Sphingolipids that help prevent cancer. Also the vitamin B in cheese is good for maintaining body functions and protecting the body from disease. Also it should be mentioned that being healthy isn't always about losing weight, there are those that need to put on a little weight to get into a better health situation. Cheese contains a lot of natural fats which can lead to weight gain, if you do not want to put on weight then you might consider a low-fat cheese. With that being said, if you are trying to put on weight, whether its muscle weight, fat, or bone density then cheese is the way to go. As I've stated cheese is extremely high in calcium and vitamin B which is especially good for the bones in children, the elderly, and pregnant or lactating women. Since Osteoporosis is a deficiency disease caused due to lack of calcium and is treated with proteins, calcium, and high intake of vitamins and minerals, then cheese is a perfect weapon against Osteoporosis. Sodium and cholesterol are the elements that are considered harmful in people with high blood pressure. Hypertensive people are told to avoid cheeses. Cheese in this situation must be considered carefully. The fat in cheese depends on the quality of the milk it was made with. Full fat or cream milk, or low fat or fat free milk will determine how high the fat content of the cheese is. Typically, high fat cheeses are more popular because they taste better, but many low-fat cheeses are being introduced to shelves. Make sure to look for the fat content in the cheese before you buy it. The sodium content in cheese depends on the amount of salt added to the milk before it was turned into cheese. There are low-sodium cheeses that are helpful in reducing agents that are associated with heart disease. The content of vitamin B in cheese is also helpful for those with high blood pressure. So, with all the information I've shared here today, I hope that you will take a good hard look at cheese and see that it is a healthy snack and so much better than possible alternatives.

Cheddar Cheese Ball

Ingredients:

2 pakages of cream cheese, softened

1 1/2 cups grated cheddar cheese

1/2 cup sweet pickle relish

2 tsp minced onion

1/2 tsp salt

1/2 cup chopped nuts

Directions:

Combine ingredients (except nuts) and roll into ball form. Roll cheese ball in nuts to cover completely. Cover, refrigerate, and enjoy.