South O' The Border Salad
by Lani Deauville

The beauty of this salad is that it makes a delicious meal and one can use either tofu, chicken or turkey for the main protein. I will use chicken, but vegetarians should substitute as indicated.

SALAD

1 large head romaine lettuce, washed thoroughly and dried
2 green onions, chopped into 1/8" pieces, including green tops (trimmed, of course)
1 - 15oz. can kidney beans, drained (or like amount of freshly cooked kidney beans)
1/2 cup chopped green bell pepper
1 cup cooked chicken, turkey or browned firm tofu, cut into cubes

DRESSING

2 Tbs fat-free chicken broth (vegetarians use vegetable broth)
2 Tbs extra-virgin olive oil
1Tbs fresh lime juice
2 cloves minced garlic
1 1/2 tsp sugar or one packet Equal (optional)
1 tsp chili powder (more or less, depending on spiciness preferred)
1/2 tsp salt (I always omit salt, however some people prefer it)
1/2 cup chopped fresh cilantro

Break lettuce into bite-sized pieces and place into salad bowl, add green onions, kidney beans, green pepper, and chicken, turkey or tofu.

Mix dressing ingredients together in blender or food processor. Immediately prior to serving. Lightly toss dressing with salad ingredients. Serve and enjoy.

Serves 4 to 6.

Fitness Information
by Tim Shuman, C.S.C.S.

In our last newsletter we discussed walking for quick, easy, and sociable exercise. Now we are going to get more technical by adding a training zone. Using your Estimated Heart Rate Max (HRmax - maximum number of times your heart should beat in a minute) we can find a target heart rate range to exercise within, which can be monitored by checking your pulse rate (actual number of times the heart beats in a 60 second time frame). Without a graded exercise test, performed by a physician, your HRmax has to be estimated. (See formula la below.)

When doing any kind of exercise, one should try to work within a range of 60-80% of your HRmax for 20-60 minutes, 3-5 times per week. Start off slow and build your intensity and duration. Always get clearance form a health professional before starting any exercise program. Working within this target rate range will cause your body to first burn fat, then switch to carbohydrates, and back to fat for the recovery stage which should consist of a cool down and stretching phase.

Now, here is how you find your HRmax:
220 minus your age = Heart Rate Max

To find target heart rate range:
HRmax x .6 for the low range (60%)
HRmax x .8 for the high range (80%)

This can be monitored by using a heart rate monitor or by checking your pulse rate. To check your pulse, place pressure with your fingers on the back of your wrist, feeling for a beat. That is your pulse rate. Now, count the number of beats within a 10 second time frame. Multiply by 6 and you will have your heart rate.

GREENS+® was introduced to the fitness community at the Arnold Schwarzennegger Fitness Expo in Ohio the end of February. GREENS+® was the healthiest product at the expo. The fitness team - Tim Shuman, C.S.C.S.; David D'Arcangelo, 1996 Mr. Florida All Natural; Debbie Marine, Fitness Trainer with her husband, Chris Marine; and Chris Daniels (LMT) made a strong presentation. Many big name stars stopped by to try GREENS+® and loved it.