Add some SPRING back into your step!

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As we bring a close to March, we anxiously anticipate the welcoming of spring. Your time for winter hibernating is over and it’s time to restart and refresh. Enjoy all that spring has to offer, get outside, and enjoy fresh spring foods.

Spring it on outside:

  • Take your class outside. Bring your yoga routine to a local park or your backyard.
  • Go for a walk or run. Whether it’s a loop around the neighborhood or a few mile stretch, get fresh air flowing through your lungs and get your heart pumping.
  • Take a hike. Find scenic trails to take in all of the beautiful sights of spring.
  • Go for a bike ride. Put the petal to the metal and enjoy a refreshing spring breeze.

Add some spring back into your healthy eating. Try fresh spring vegetables to liven up your lean and green meals. Enjoy a ½ cup per serving of the following:

  • Arugula
  • Asparagus
  • Swiss chard
  • Fennel bulb
  • Kale
  • Kohlrabi

Or enjoy 1 cup per serving of these spring delights:

  • Spinach
  • Lettuce

Spring is almost upon us. Ask me how you can embrace it and enjoy all it has to offer. Spring it on!

Beef Tenderloin with Asparagus

Beef-tenderloin-asparagus | Pam Bredenkamp | Health Coach

* 2-½ lbs (37 medium 5-1/4” to 7” spears) asparagus
* 22-28 oz raw beef tenderloin (should yield two 5-oz servings, depending on desired doneness of beef; use higher end of starting weight for well-done and extra well-done beef)

* 2 Tbsp fresh parsley
* 2 tsp Dijon mustard
* 1 tsp olive oil
* 1 tsp fresh rosemary, minced
* 1 tsp fresh thyme, minced
* ¼ tsp freshly ground black pepper
* 2 cloves garlic, minced

Marinade/rub: Combine marinade ingredients in a bowl, setting aside a small portion of mix to be used for asparagus. Rub beef tenderloin with mixture, then wrap beef in plastic wrap, refrigerate, and allow to marinate for 30 minutes. While meat is marinating, preheat grill to medium heat and prepare asparagus by washing and trimming ends. Lay asparagus spears on aluminum foil (leave excess aluminum foil at the edges). Sprinkle remaining marinade mix over asparagus spears. Add 1-2 Tbsp water. Fold foil by tucking ends and creating a “tent.” Place on grill, leaving ends folded. Grill beef 15-25 minutes or until desired doneness. Continue to cook asparagus until al dente (tender-crisp).

Makes 4 servings - Per serving: ½ Lean protein, 3 vegetables, 1 ½ condiments